![]() That impact can add up to stronger bones in the lower body, according to a 2006 study. “Every jump and land places a magnitude of our own bodyweight through the foot, ankle, knee, hip, and spine.” “Jumping jacks are high impact plyometrics,” explains Occhipinti. “Using jumping jacks and other high-impact plyometrics within a circuit or as part of a super s et is a fantastic way to keep the heart rate up and increase the metabolic demand of a training session,” says Occhipinti. That’s because jumping jacks are a plyometrics move (aka jump training). Jumping jacks combine aerobic exercise with resistance training, meaning you’re strengthening your muscles, heart, and lungs all at once. Plank jacks hit your core muscles and shoulder stabilizers, and the squat jacks really get the quadriceps, he says. The banded version for the arms taps your trapezius, the rhomboids, and posterior deltoids. If you choose some of the amped-up versions, says Occhipinti, you’ll work even more muscles. You’ll really feel each jumping jack in your glutes, quads, hip flexors, abs, and shoulders. Tuck jumps diagram code#The final character in the code represents the diving position.Īn example of a armstand code is 614C which is armstand forward 2 somersaults in tuck position.4 reasons jumping jacks *might* make you jump for joy They work the whole body.If it is a twisting dive, a fourth number will represent the number of half twists.The third number represents the number of half somersaults – this will be an even number this time for the diver to land on his head.The second number represents the direction of rotation.The first number will be 6 to represent an armstand dive.Armstand dive numbersĬodes for armstand dives follow the same format as a five-character code. The fifth character in the code represents the diving position.Īn example of a five-character code is 5131D which is a forward 1 ½ somersaults, ½ twist in pike position.The fourth number represents the number of half twists in the dive.The third number represents the number of half somersaults.The second number represents the direction of rotation – forward, backward, reverse or inward – and these are the same numbers as used for the dive groups in the four-character codes.The first number represents the dive group – this will be 5 for twisting dive or 6 for armstand twisting dive.So 109C is forward 4 ½ somersaults in tuck position and 305B is reverse 2 ½ somersaults in pike position. The fourth character in the code represents the diving position.Unless the diver is planning to enter the water feet first, this will be an odd number. The third number in the code represents the number of half somersaults.The second number in the code represents the initial position of flight – for springboard and platform diving, this is almost always 0.The first number in the code represents the dive group.The character of the diving positions and the number of the dive group are used to produce codes to represent each dive.įorward, backward, reverse and inward dives are represented by four-character codes while twisting dives have a five-character code and armstand dives can have either. Male platform divers perform one dive from each of the six groups in their list while female platform divers choose one dive from five of the six groups. Male springboard divers – who are required to perform six dives in senior competition – perform two dives from one group in their dive list. Each of the dive groups is represented by a number in competition:įor international and senior national level springboard events, divers must perform one dive from each of the first five groups. ![]()
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