Correct posture for jumping jacks

Speaking of fat burning exercises, I believe many people will think of "burpees" first. Of course, for many beginners, doing burpees is not very easy, so they will choose a relatively simple but equally effective one - high leg raises!

Because high leg raises are simple in posture, many people use them as a warm-up exercise before training or exercise. But today I still want to tell you how to do this high-kick jump.

Key points of high leg raising standard posture

Let's talk about the standard high leg lift method first

The body remains upright, with the head held high and the chest lifted, and the hands naturally hanging down at the sides of the body.

Jump up with all your strength and stretch your other two feet out to the sides. The palms should be facing downwards at the beginning, and gradually turn to facing forwards as you bounce upwards.

When you jump to the highest point, cross your hands back and forth, left and right. At this time, your hands and legs should be straight, and your knees do not need to be bent.

Return to the ground, at this time pay attention to the heel landing first while the knee slightly bent, and repeat this process.

PS It's optional to cross your hands. If you just want to jump like the Chinese character "大", that's fine too. In addition, many people are accustomed to clapping their palms together, which is also fine.

The standard high leg raise is relatively simple, just be careful to avoid injuring your knees.

However, there is a problem with all exercise movements, which is that the body may get used to it after doing it for a long time. If you want to increase the difficulty of high leg raises, in addition to increasing the speed, I suggest you try "squat jumps" and "front and back high leg raises".

High Leg Raise Variations

Squat Jumping Jacks

The position is very similar to the "goblet squat", with the hands crossed over the chest, and the fingers interlocked. In addition, it is similar to the standard high leg raise and is a continuous jump.

It's just that every time you fall behind, you need to do a weighted squat until the base of your thighs is parallel to the ground.

Raise your legs high, front, back, left, and right

Many people should have done this when they were in primary and secondary school, which is to step forward and backward with both feet alternately while jumping.

You can choose to swing your hands back and forth (like jogging), or you can choose to put your hands on your hips.

Both of these poses can burn a lot more body fat than the standard high leg raise.

High Leg Raise Method & Common Questions

Keep your arms and legs straight when you jump up, and remember to touch the ground with your heels first and bend your knees slightly when you land.

If you have a knee injury or are overweight, it is not recommended to do high leg lifts. For the former, it is recommended to wait until the knee is healed, and for the latter, it is recommended to lose weight first.

Regarding the weight loss exercise plan, I have provided a lot, you can adjust the training intensity according to your own situation

High Leg Raise Common Questions and Answers

What is the key part of the high leg raise exercise?

As a bodyweight exercise, high leg raises can train muscles throughout the body, mainly core strength and legs, just like burpees. Some people ask where the high leg lift is most effective in losing weight. Regarding this point, I would like to reiterate that there is no such thing as partial slimming.

To be honest, when you do squats and jumping jacks, you may stimulate more muscles in the groin.

Does raising your legs high consume a lot of calories? How much energy is consumed?

This is definitely uncertain, after all, the number of calories burned is closely related to your weight.

According to foreign tests, a person weighing about 75 kg can burn 153 calories by doing medium-intensity high-leg training for about 30 minutes; a person weighing about 100 kg can burn about 204 calories.

If it is high intensity, it is possible to consume 274 calories or even 366 calories in 30 minutes.

No matter how many calories you actually consume, as long as you know: if you insist on doing high leg exercises every day, you will definitely be able to lose weight successfully.

PS Regarding the amount of heat consumed, the above data is for reference only. If you really want to know the details, it is better to test it yourself.

What are the benefits of high leg raises?

In short, there are 3 benefits

Burn fat: As a classic aerobic exercise for weight loss, high leg raises can increase heart rate and help speed up fat decomposition.

Helps to grow taller: Some studies have shown that high leg raising is also beneficial for teenagers to grow taller because it can help the growth and development of bones.

Exercise the shoulder muscles: High leg raising is a posture that can exercise the muscle groups of the whole body, but the stretching of the shoulders is more prominent. Since it has a very large shaking posture, it is particularly suitable for warm-up exercises.

How many sets of high leg raises should you do? How many times per group?

There are generally two ways of calculation, one is "8-12 times per set" and the other is "30s per set"

For several sets, high leg raises are generally measured by time. It is generally recommended to exercise for at least 10 minutes a day. Of course, if you want to increase your strength, 30 minutes a day is also possible (once from morning to night). It depends on your specific situation.

In addition, you can combine high leg raises with other movements and train in the form of HIIT, which will have a better effect.

Is it true or false that the urine overflows due to raising the legs high?

It is true that raising your legs high will relax the muscles around the urethra, leading to overflow. Therefore, if you have these problems, it is not recommended to try high leg lifts. It is recommended to do more Kegel exercises.