Modern people have busy lives and often can't find time to go to the gym to exercise. Recently, the popular "jumping in place" exercise, because there is no time and space limitation, and even without the assistance of fitness equipment such as skipping rope, not only can you jump in place while watching TV at home, even in the office, you can stand up and move at any time, only 3 minutes at a time, you can achieve a better fat-burning effect than jogging, such a zero-cost, high-efficiency slimming exercise, especially suitable for modern people who pursue high efficiency and scattered time. In addition to helping with weight loss, jumping in place actually has many health benefits. Let's find out about the benefits of jumping in place and the correct way to jump!
Jump in place benefit #1: Time and space are not limited
Jumping in place does not require any equipment and can be performed in a small space, so jumping workouts are perfect for daily exercise, home fitness, and both adults and children. It can be paired with music to add richness and pleasure to exercise.
Jump in Place Benefit #2: Suitable for newbies too
The jumping action is simple, relatively easy to get started for people who are not used to exercise, and it can be exercised to the lower body muscles of the waist, abdomen, hips, and legs at the same time.
Skip in Place Benefit #3: Strengthens the heart and lungs
Jumping in place is an aerobic exercise that can help promote blood circulation, strengthen muscles and strengthen body functions, so that the heart is healthy and the lungs are functional.
Jump in place benefit #4: Burn fat and lose weight
Jumping regularly can help you lose weight and stay in shape. Jumping in place can help boost your metabolism and keep you burning more calories throughout the day. The number of calories burned while jumping depends on the person's weight, jump speed, and the duration of the exercise.
Jumping in Place Benefit #5: Boosts bone density
In addition to increasing the strength of the upper and lower body, jumping exercises can have a great impact on your body's posture and balance. Jumping in place can also help build bone density, which is good news if you're prone to injury or have a family history of osteoporosis.
Jump in place benefit #6: Stress relief
Jumping can be fun and relaxing. The body releases substances such as endorphins, which in turn help relieve pain, relax tension and anxiety, and promote a sense of well-being. In addition, when you get in better shape because you keep jumping in place, the mood and state of the whole person will also look more charming!
Jump in place the right way
1. Remember to warm up first and gently rotate your ankles, shoulders, and arms when doing jumping exercises.
2. Straighten your back, look straight ahead, spread your feet shoulder-width apart, bend your elbows at right angles, and hang naturally on your sides (you can stand on the yoga mat to reduce the impact of your knees when jumping).
3. Tighten the core, exert force in the legs and arms, take turns with the left and right feet to jump, raise the thighs to the same height as the knees and waist, and swing the hands back and forth. Repeat the jumps described above.
4. When landing, pay attention to slightly bend your knees and land on your toes first to avoid burdening your waist and knees.
(3 minutes per day, then gradually increase the intensity according to personal conditions)
Precautions for jumping in place
Since jumping involves high impact forces, there may be a risk of joint and ligament injuries. It is advisable to perform jumping exercises as directed and to take the necessary precautions while doing so.