双脚并拢站立，双臂放在身体两侧。将一只脚向侧边迈出，同时双臂向上挥过头顶，然后收回脚的同时双臂落下。交替迈步的腿，保持节奏流畅连贯。这是开合跳（jumping jack）温和的“兄弟”——同样的全身摆动，同样稳定的心率，但对膝盖和脚踝零冲击。 双脚并拢站立，双臂放在身体两侧。将一只脚向侧边迈出，同时双臂向上挥过头顶，然后收回脚的同时双臂落下。交替迈步的腿，保持节奏流畅连贯。这是开合跳（jumping jack）温和的"兄弟"——同样的全身摆动，同样稳定的心率，但对膝盖和脚踝零冲击。
训练动作（Works）：肩部（shoulders）、股四头肌（quads）、小腿（calves）、髋部（hips）
呼吸：保持平稳而有节奏的呼吸——双臂上举时呼气，双臂下落时吸气。
常见错误：手臂上摆未到头顶即提前收止，脚下仅作象征性的小碎步、几乎未离开原地，且手臂与腿部的配合节奏脱节，导致整个动作的韵律被打乱。
降低难度：双手叉腰，左右踏步即可，或者把节奏放慢下来。
增加难度：加快步伐，加大步幅，或者重新加入跳跃动作。半开合跳（Half Jacks）然后完整开合跳（Jumping Jacks）.
Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for… Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for people of all fitness levels & goals around the world. Found Darebee some time years ago and used to just save the workouts and then forget about them somewhere in my documents & to do later lists 😅 but coming back to the site this year I loved the organised/simple layout & navigation of the site with full workout video at bottom to see proper form and notes to make things easier or harder depending on your fitness/energy aswell as an extensive exercise library with joint friendly alternatives. I found it much easier to track/check off completed workouts & days on program/plan on dashboard, was more likely to remember & do it + advanced filter made it quick to find a doable workout. As a tiny way to support this site I made account and use the site exclusively for exercises now, will look to donate when I can 🙏🏽 and would recommend it to all I talk to regarding fitness. Thank you Darebee team for the great job you've all done here and keep up the good work. Blessings to you all.
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I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes… I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes to complete a workout and how you can mix and match if you have a lot of energy or only repeat 3 times if you don’t feel like exercising. The website is awesome and I recommend it whenever I talk about fitness with other people. I cannot thank Darebee enough for how much this project has helped me in having a solid exercise routine and how to deal with exercise when tired, injured or when I don’t have much time.
