Jumping jacks are an action that looks simple but is actually quite intense. When we do this action, we are likely to despise it, so we just finish it hastily. But in fact, jumping jacks also have their own training intensity requirements, so do you know how many jumping jacks per minute are qualified? Woolen cloth? Let’s go take a look below!
How many jumping jacks are qualified in one minute?
Opening jacks are much simpler than burpees, and the physical fitness test is not that big, so the number of them will be relatively larger, as follows:
1. 20-30 years old: At least 20 must be completed in a row, and 30 must be completed within one minute to be considered qualified.
2. 30-40 years old: At least 17 must be completed in a row, and 27 must be completed within one minute to be considered qualified.
3. 40-50 years old: 10-15 must be completed at one time, and more than 20 must be completed within one minute to be considered qualified.
Jumping jacks exercise the muscles of the whole body. The main exercises are the leg muscles and hand muscles. It is relatively simple. If you need to exercise with jumping jacks, you need to persist for a period of time. Able to achieve sports effects.
How to do jumping jacks
We use interval training. Jumping jacks are not as sustainable as running. They can perfectly control the speed and breathing to ensure a stable heart rate. Since the short-term intensity of jumping jacks is higher than that of running, we need to train between groups. The specific method is as follows:
① Warm up and stretch the leg muscles.
②Perform 5 sets of jumping jacks, 20 in one set. Rest 10 seconds between sets.
③After completing 5 groups, stretch the leg muscles for 60 seconds.
④ Cycle through the next 5 groups. Cycle 5 times.
The calories consumed at this time are almost the same as jogging for 50 minutes.