डंबल जंपिंग जैक
Learn how to do डंबल जंपिंग जैक with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
डंबल जंपिंग जैक is a Dumbbells exercise that primarily targets the कंधे, with secondary activation of the पिंडली, Quadriceps, Traps, Deep Core. It has a MET value of 7, meaning a 70kg person burns approximately 245 calories in a 30-minute session..
How to Do डंबल जंपिंग जैक
A cardio movement that combines jumping jacks with dumbbells to work the shoulders, traps, legs, and core.
💡 Instructions:
Stand upright holding a dumbbell in each hand by your sides.
Jump your feet out to the sides while raising the dumbbells overhead in a smooth motion.
Jump your feet back together while lowering the dumbbells to the starting position.
Keep your core engaged and your movements controlled.
Repeat at a steady pace.
⚠️ Common mistakes:
Letting the arms swing loosely instead of controlling the motion.
Using weights that are too heavy.
Landing heavily without absorbing the impact through the legs.
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Start Free TrialMuscles Worked by डंबल जंपिंग जैक
Equipment
- Dumbbells
Calories Burned Doing डंबल जंपिंग जैक
कैलोरी कैलकुलेटर
MET 7कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: डंबल जंपिंग जैक
- Type
- Dumbbells exercise
- Primary muscle
- कंधे
- Secondary muscles
- पिंडली, Quadriceps, Traps, Deep Core
- MET value
- 7
- Calories (30 min, 70kg)
- ≈ 245 cal
- Video quality
- 4K with male and female demonstrations
FAQ: डंबल जंपिंग जैक
What muscles does डंबल जंपिंग जैक work?
डंबल जंपिंग जैक primarily targets the कंधे, with secondary engagement of the पिंडली, Quadriceps, Traps, Deep Core.
How do you do डंबल जंपिंग जैक correctly?
A cardio movement that combines jumping jacks with dumbbells to work the shoulders, traps, legs, and core. 💡 Instructions: Stand upright holding a...
Is डंबल जंपिंग जैक good for beginners?
डंबल जंपिंग जैक has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for डंबल जंपिंग जैक?
डंबल जंपिंग जैक requires: Dumbbells.
What are the benefits of डंबल जंपिंग जैक?
डंबल जंपिंग जैक strengthens the कंधे, engages the पिंडली and Quadriceps and Traps and Deep Core.
What exercises are similar to डंबल जंपिंग जैक?
Similar exercises to डंबल जंपिंग जैक include साइकिल, बर्पी, बर्पी - लेटरल जंप, बर्पी – पुश-अप के साथ.
Is डंबल जंपिंग जैक better than साइकिल?
Both डंबल जंपिंग जैक and साइकिल target the कंधे. Choose based on your available equipment and training goals.
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