Almost everyone has done star jump as a child while exercising. Did you know that this movement is very beneficial for the heart and lungs? Star jumping is one of the basic movements for cardiovascular training that can be done by anyone, whether it's a regular exerciser or a beginner. You can train to break the world record jump star 27,000 times without stopping or do this move as a warm-up exercise. By learning how to do the star jump correctly, you can determine if this movement needs to be done during regular exercise.
Step
Part 1 of 3: Doing Star Jump
Step 1. Stand straight
Although it seems easy, there are certain techniques for standing up straight. Relax your shoulders and then pull them back slightly and keep your shoulders away from your ears. Maintain the natural curve of the neck and relax the lower jaw. Keep your head straight so that it is in a straight line between your shoulders. Make sure both legs are perpendicular to the floor so that the hips are on the heels in a relaxed state.
Step 2. Let your arms hang relaxed at your sides and spread your feet shoulder-width apart
When standing straight, make sure your body is straight so that your feet are under your shoulders. Let your arms hang relaxed at your sides.
Step 3. Jump up while extending your arms up
After spreading your feet shoulder-width apart, bend your knees slightly so you can jump. While jumping or jumping 5-10 cm from the floor, straighten your arms up shoulder-width apart.
Step 4. Straighten both legs
When jumping, spread your legs wider than your shoulders while extending your arms up. Depending on how tall you are, make sure you can spread your legs as wide as possible when jumping.
- Make sure your knees are slightly bent as you move.
- Do not lock the knee to avoid injury. As you straighten your arms up, keep your elbows slightly bent. When jumping, let both knees slightly bent.
Step 5. Return to the starting position
Jump once more, lowering your arms to your sides and bringing your feet closer to the starting position (shoulder-width apart).
Step 6. Repeat this movement as needed
Star jumping is of little use if you only do it once. Do this movement as a warm-up exercise before a fairly strenuous exercise or as a cardiovascular exercise. Practice for 10-20 minutes according to your fitness level.
- For beginners, do star jumps for 5 minutes as a light warm-up.
- If you are used to cardiovascular training, you can do the star jump longer to speed up the rhythm of your heart rate.
- Warming up with star jumping will feel like you've been exercising if you're not used to it. This is a natural thing. Practice every day.
Part 2 of 3: Varied Jumping Stars
Step 1. Perform a half star jump
Injuries to the rotator cuff muscle often occur due to regular star jumps over a long period of time. In order not to get injured, do a half star jump. The method is the same as in regular star jumps, but this time you simply raise your arms to shoulder height and then lower them again.
Step 2. Hold dumbbells
To burn more calories, do star jumps while holding 1-2 kg dumbbells in each hand. Jumping while holding dumbbells makes the exercise more intense. Choose weights that are heavy enough to make your muscles work harder, but don't mess with your body position when moving.
Step 3. Tie weights around your wrists and feet
Make sure you can do the star jump with the correct technique before increasing the intensity of the exercise by putting weights on your wrists and feet. Choose a weight that is the same weight as dumbbells and do the star jump slowly.
Step 4. Increase movement speed
To make the exercise more useful, do the star jump as quickly as possible. As soon as your feet touch the floor, jump again.
Part 3 of 3: Stretching After Workout
Step 1. Do the shoulder stretch
In order not to get injured, don't forget to stretch your muscles before and after exercising. Perform light stretches starting at the shoulders to restore the arm muscles. While straightening your body, straighten your right arm up and bend your elbow so that your right palm drops to your back. Grasp your right elbow with your left hand and slowly pull it to the left. Repeat the same movement by pulling the left elbow to the right.
Stretch after star jump to keep your muscles from getting stiff and prevent injury
Step 2. Stretch your hip muscles
The hip flexor muscles play an important role when doing the star jump. To flex your hip muscles, sit on your heels and place your palms on the floor. Extend your knees and extend your arms in front of you on the floor.
- Find the most comfortable position and hold it for 30 seconds.
- Use a pillow or book to support your palms if needed.
Step 3. Do the quadriceps stretch
Another muscle that plays an important role when doing star jumps and needs to be stretched is the quadriceps muscle. While standing straight, bend your right knee and bring your right heel close to your buttocks. Grasp your right ankle with your right hand and slowly pull it as close to your buttocks as possible.
Tips
- If you do the star jump as the last exercise during your regular workout, don't forget to stretch afterward.
- Make sure your body is always hydrated during strenuous activities.
- If you have experienced an injury, consult a doctor before performing star jumps.
- Do star jumps on a carpeted or mat-lined surface. Do not exercise on hard surfaces as this can injure your knee and hip joints.
