Abduction and adduction of the legs and lateral raising and lowering of the arms while jumping ► jumping jack

Individual work

Stand upright (feet almost together), spread your legs out to the side while hopping (jumping) and bring them back together in the starting position. As you spread your legs apart, bring your arms up over your head (holding them high). When closing the legs, bring the arms back to the body. The movement is colloquially known as a jumping jack.

Attention:
Maintain an upright position (body tension).

Lighten:
Smaller jumps (spread your legs less).

Harden:
Additional weight on the arms and/or legs.

2-4 weight cuffs/2 weight balls/dumbbells/1 weight waistcoat ► Make the exercise more difficult (additional weight)