Nhảy Jack Tạ
Learn how to do Nhảy Jack Tạ with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Nhảy Jack Tạ is a Dumbbells exercise that primarily targets the Shoulders, with secondary activation of the Calves, 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 Nhảy Jack Tạ
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.
You're a coach? Nhảy Jack Tạ is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Nhảy Jack Tạ
Equipment
- Dumbbells
Calories Burned Doing Nhảy Jack Tạ
Calorie Calculator
MET 7Calories = MET × weight (kg) × time (hours)
Quick Facts: Nhảy Jack Tạ
- Type
- Dumbbells exercise
- Primary muscle
- Shoulders
- Secondary muscles
- Calves, Quadriceps, Traps, Deep Core
- MET value
- 7
- Calories (30 min, 70kg)
- ≈ 245 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Nhảy Jack Tạ
What muscles does Nhảy Jack Tạ work?
Nhảy Jack Tạ primarily targets the Shoulders, with secondary engagement of the Calves, Quadriceps, Traps, Deep Core.
How do you do Nhảy Jack Tạ correctly?
A cardio movement that combines jumping jacks with dumbbells to work the shoulders, traps, legs, and core. 💡 Instructions: Stand upright holding a...
Is Nhảy Jack Tạ good for beginners?
Nhảy Jack Tạ has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Nhảy Jack Tạ?
Nhảy Jack Tạ requires: Dumbbells.
What are the benefits of Nhảy Jack Tạ?
Nhảy Jack Tạ strengthens the Shoulders, engages the Calves and Quadriceps and Traps and Deep Core.
What exercises are similar to Nhảy Jack Tạ?
Similar exercises to Nhảy Jack Tạ include Xe đạp, Burpee, Burpee - nhảy ngang, Burpee – với chống đẩy.
Is Nhảy Jack Tạ better than Xe đạp?
Both Nhảy Jack Tạ and Xe đạp target the Shoulders. Choose based on your available equipment and training goals.
Alternative Exercises
Add Nhảy Jack Tạ to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
