জাম্পিং জ্যাকস
Learn how to do জাম্পিং জ্যাকস with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
জাম্পিং জ্যাকস is a No equipment exercise that primarily targets the Quadriceps, with secondary activation of the Hamstrings, नितंब, पिंडली. It has a MET value of 6, meaning a 70kg person burns approximately 210 calories in a 30-minute session..
How to Do জাম্পিং জ্যাকস
A full-body aerobic warm-up exercise that increases heart rate, activates muscles, and improves coordination. It involves jumping while spreading the arms and legs, then returning to the starting position.
💡 Instructions:
Start standing upright, arms at your sides.
Jump and spread your feet wider than shoulder-width while raising your arms overhead.
Jump again to return to the starting position.
Repeat continuously at a steady pace.
⚠️ Common mistakes:
Not synchronizing arm and leg movement
Bending the knees too little or too much
Rushing and losing form
Not landing softly on the feet
You're a coach? জাম্পিং জ্যাকস is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by জাম্পিং জ্যাকস
Equipment
- No equipment
Calories Burned Doing জাম্পিং জ্যাকস
कैलोरी कैलकुलेटर
MET 6कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: জাম্পিং জ্যাকস
- Type
- No equipment exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Hamstrings, नितंब, पिंडली
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: জাম্পিং জ্যাকস
What muscles does জাম্পিং জ্যাকস work?
জাম্পিং জ্যাকস primarily targets the Quadriceps, with secondary engagement of the Hamstrings, नितंब, पिंडली.
How do you do জাম্পিং জ্যাকস correctly?
A full-body aerobic warm-up exercise that increases heart rate, activates muscles, and improves coordination. It involves jumping while spreading the arms...
Is জাম্পিং জ্যাকস good for beginners?
জাম্পিং জ্যাকস has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for জাম্পিং জ্যাকস?
জাম্পিং জ্যাকস requires: No equipment.
What are the benefits of জাম্পিং জ্যাকস?
জাম্পিং জ্যাকস strengthens the Quadriceps, engages the Hamstrings and नितंब and पिंडली.
What exercises are similar to জাম্পিং জ্যাকস?
Similar exercises to জাম্পিং জ্যাকস include বাইক, Dumbbell High Knees, ডাম্বেল জাম্পিং জ্যাক, এলিপটিকাল ট্রেনার.
Is জাম্পিং জ্যাকস better than বাইক?
Both জাম্পিং জ্যাকস and বাইক target the Quadriceps. Choose based on your available equipment and training goals.
Alternative Exercises
জাম্পিং জ্যাকস को अपने प्रोग्राम में जोड़ें
Gymkee के साथ व्यक्तिगत प्रोग्राम बनाएं। 4K में 550+ एक्सरसाइज, पुरुष और महिला वीडियो, और चरण-दर-चरण निर्देश।
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
