Name: 如何做一個跳躍性的傑克和前踢｜訓練營鍛鍊 (How to Do a Jumping Jack w/ Front Kick | Boot Camp Workout)
Uploaded: 2021-01-14T07:12:28.000Z
Duration: 1 min 19 s
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Let's do a jumping jack with a front kick.

So, in a jumping jack the action is a the hip and at the shoulder. You want everything

to go out together and everything to come in together.

And just watch your knees that they're not collapsing. Keeping the legs open in the jack.

Keeping your chest open. Inhaling and exhaling. That's your jumping jack.

And all you want to do to add the front kick is once you land in the center lift the knee

up. So you're using your hip flexor, your core. And then you're going to extend out

through the leg. And that's when you're going to get the recruitment of your quad muscles.

So, it's really great because you're getting movement in both the frontal plane here in

your jack and then the saggital plane as you take the kick.

You could alternate legs. So, one jack. Kick. And then one jack. Kick to the other side.

And I recommend going to a bent knee position.

So again, you're taking that jack and then lifting the leg up and extending out through

the knee. Jack. Kick. And just make sure when you're doing the kick that you're not leaning

too far back and putting a lot of compression into the lumbar. Into the lower back.

So, just maintain a nice tall neutral spine. And then powerful movement. Out through the