开合跳

A full-body aerobic warm-up exercise that increases heart rate, activates muscles, and improves coordination. It involves jumping while spreading the arms and legs, then returning to the starting position.

Instructions:

• Start standing upright, arms at your sides.

• Jump and spread your feet wider than shoulder-width while raising your arms overhead.

• Jump again to return to the starting position.

• Repeat continuously at a steady pace.

Common mistakes:

• Not synchronizing arm and leg movement

• Bending the knees too little or too much

• Rushing and losing form

• Not landing softly on the feet