1. Stand up straight, put your feet together, and put your arms straight at your sides.

2. Jump your feet to both sides at the same time, and raise your arms over your head with your palms facing each other.

3. Jump your feet back to the original position again, and put your arms down to both sides along the original road. Complete a jump.

4, repeat the above operation, continuous tapping, so that the body alternately moves up and down.

Jumping jack is a common aerobic exercise, and it is also a simple and effective fat-reducing exercise, which helps to strengthen cardiopulmonary function and burn calories. In the process of jumping, the upper and lower limbs of the body participate in sports, involving the cooperation of a large number of muscle groups, which plays a role in promoting the metabolism of the body.

Common variants of opening and closing jumps are:

Squat jump

Jump alternately in a semi-squat position.

Vertical stride opening and closing jump

Cross your legs back and forth and jump alternately.

Step opening and closing jump

Cross your left and right legs and jump alternately.

Front swing arm jump

So that the straight arm swings forward from left to right on the chest and makes alternate jumping movements.

Jump back and forth on tiptoe.

Stand on tiptoe with your legs back and forth and do alternate jumping movements.

Squat jump

Do a squat with your legs and jump.

Prone opening and closing jump

Alternately spread your legs in a prone position and do alternate jumping movements.

Arch jump

Squat your legs back and forth and jump alternately.

Precautions:

1、? Keep your body vertical when jumping, and don't shake it from side to side, otherwise you will easily sprain your ankle or hurt your waist.

2. The purpose of opening and closing jump is to consume energy in the body through rapid jumping and strengthen cardiopulmonary function at the same time. Therefore, it is recommended not to hold your breath when jumping, but to breathe deeply, so that your body can get enough oxygen supply while completing high-intensity exercise.

3. If you are a beginner, it is recommended to start practicing from a small number of times and gradually increase the number of times a day. If you have health problems or heart diseases, it is recommended to do aerobic exercise under the guidance of a doctor.

4、? After exercise, you should rest and stretch properly to relieve muscle pain and fatigue.