Star Jumps

Star Jumps is a plyometric exercise that effectively trains the whole body. This explosive movement improves muscle activation, explosive power and coordination. Star Jumps primarily engage the quadriceps, hamstrings, glutes, calves, shoulders and core, making them ideal for increasing fitness and strength.

Correct Execution of Star Jumps

Follow these steps to perform the exercise correctly:

  1. Stand with your feet together and your arms at your sides.
  2. Bend your knees slightly and lower your hips into a quarter squat position.
  3. Jump explosively upwards, and at the same time stretch your arms and legs out to the sides so that your body forms a star shape in the air.
  4. Land softly with feet together and knees slightly bent to absorb shock.
  5. Repeat the movement for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Inadequate knee bend: Be sure to bend the knees sufficiently in the starting position to generate maximum power during the jump.
  • Land with straight legs: Always land with slightly bent knees to reduce stress on the joints and avoid injury.
  • Uncoordinated arm and leg movements: Synchronize the arm and leg movements to maintain balance and efficiency in the exercise.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise without jumping by stepping your legs out to the sides and raising your arms overhead, then step back to the starting position.
  • Advanced: Add a deeper squat before the jump or hold light dumbbells to increase the intensity and further challenge the muscles.

Number of Repetitions and Sets

Perform 2-3 sets of 15-20 repetitions or perform the exercise for 30-60 seconds per set. set, depending on your fitness level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you prepare for the squat position and exhale as you jump up and extend your arms and legs. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing Star Jumps:

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