What are Power Jacks?
Power jacks are a standard exercise that has been around for decades. They are an efficient and quick way to increase your heart rate and burn calories. Power jacks also called “jumping jacks,” are simple workouts that help you get in better shape.
Power jacks are like jumping jacks, but you jump into the bottom of a squat instead of keeping your legs straight. This makes you work your quads (front thighs), glutes (butts), and hamstrings (back thighs) more.
How To Do Power Jacks
We don’t have to use weights to do power jacks. We can use any kind of resistance or weight material. Like in the video above, you can hold a weighted plate or another heavy item and push it up instead of the two dumbbells. If you only have resistance bands, you can tie them to the ground and use the resistance to do a push-up as you jump.
Because we want to build constant power and explosive strength, we should try to do this exercise in sets that last 30 seconds to 2 minutes, or 30 to 100 reps per set, for a total of 5 to 10 sets. Since this is mostly an upper-body exercise, we can add it to an Agility Circuit and use it as a “rest” from the hard leg routines.
Follow these step-by-step steps if you’ve never used a power jack before or want to make sure you’re doing it right:
- Stand with your feet together and your arms by your sides.
- Jump up, spread your feet apart, and raise your arms above your head.
- Jump again, bring your feet back together, and simultaneously drop your arms to your sides.
- Repeat as many times as you want.
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Keep these tips in mind to make sure you are doing power jacks safely and effectively:
- Keep your back straight and your abs tight to protect your lower back.
- Land softly to keep your joints from getting hurt.
- Keep your knees slightly bent to keep your joints from getting too tired.
- Remember to breathe. When you jump up, breathe in, and when you jump down, breathe out.
- Start slowly, and as you get stronger, eventually add more reps.
By following these tips and instructions, you can get the most out of your power jack workout without hurting yourself or putting too much pressure on your body.
Benefits of Power Jack
Power jacks are a great workout that can help your body in many ways. Let’s look at some of the best reasons to add power jacks to your workout routine:
- Cardiovascular workout: Power jacks are high-intensity, fast-paced exercises that speed up your heart rate. By getting your heart rate up, you improve the health of your circulatory system, make your heart stronger, and make it easier for you to keep going for longer. Most of the time, regular jumping jacks are better for training your heart and lungs.
- Burn calories: One of the best things about power jacks is that they help you burn many calories quickly. They are a good choice for people who want to lose or keep their weight healthy. When combined with a healthy diet and a well-rounded, whole-body workout plan, doing vigorous sets of jumping jacks on a regular basis may help you lose fat.
- Full-body workout: Power jacks are a great way to work out your whole body because they use your arms, legs, and core. By using so many different muscles simultaneously, you can get stronger and get in better shape generally. When you do jumping jacks, you use almost every major muscle. Your legs, arms, shoulders, chest, back, and abs will all get a workout. Because of this, jumping jacks are a good way to strengthen and train your body simultaneously.
- Low-impact exercise: Power jacks are low-impact exercises that put less stress on your joints than high-impact exercises like running. Because of this, they are a good choice for people who want to avoid joint pain or have joint problems.
Power jacks are a great workout for anyone who wants to get stronger, burn calories, and improve their cardiovascular health. Plus, you don’t need any tools to do them; you can do them almost anywhere. This makes them a convenient way for anyone to get fit.
Variations of Power Jacks
If you want to take your power jack workout to the next level, try changing things up like these:
- Hold a pair of dumbbells at shoulder height for a workout for your upper body, and do power jacks. This will make the workout harder and use more muscles in your arms, shoulders, and upper back.
- For a lower body exercise, try adding squat jumps. After doing a power jack, lower yourself into a squat and jump up quickly. This will engage your glutes, hamstrings, and quads, giving a challenging lower body workout.
Remember that you should start slowly and gradually make your workouts harder as your strength and endurance improve. Changes can help keep you from getting bored and test your muscles in new ways.
This article will definitely help you to know about power jacks and how they work!