라이브러리로시작 
끝 
운동 라이브러리
Jack Jump
The classic jumping jack: a rhythmic jump spreading the legs and swinging the arms overhead, used for warm-ups and light conditioning.
유산소맨몸Rhythmic jump
주동근
종아리심혈관계
협응근
삼각근대퇴사두고관절 외전근
장비
맨몸
패턴
Rhythmic jump
준비 자세
- 01Stand tall with feet together and arms at the sides.
- 02Keep knees soft and weight on the balls of the feet.
- 03Brace lightly through the trunk.
- 04Pick a steady tempo before starting.
수행
- 01Jump the feet out to roughly shoulder width while swinging the arms overhead.
- 02Land softly with knees slightly bent.
- 03Jump the feet back together while the arms return to the sides.
- 04Repeat continuously at a smooth rhythm for the target time or reps.
체크포인트
- -Arms reach fully overhead on every rep.
- -Landings are quiet and on the balls of the feet.
- -Knees track over the toes in the wide stance.
- -The rhythm stays even from start to finish.
흔한 실수
- -Cutting the arm swing short at shoulder height.
- -Landing flat-footed with locked knees.
- -Letting the knees cave inward in the wide position.
- -Leaning forward as fatigue sets in.
프로그래밍 노트
- -Use 2 to 3 sets of 20 to 50 reps as a general warm-up.
- -Use 30 to 60 second bouts as active recovery between strength exercises.
- -Progress to star jumps or jack burpees for more intensity.