Jumping off step single exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Jumping off step single )

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Name of exercise  Jumping off step uni
Other names of exercise Jumping off step single
Description of exercise Jumping off step single exercise is a plyometric exercise that involves jumping off a raised platform, such as a step or bench, with one foot at a time. It is a high-intensity exercise that targets the lower body muscles, including the quadriceps, hamstrings, and glutes. To perform this exercise, start by standing on the edge of the step with one foot, and then explosively push off the step with that foot, landing softly on the ground. Repeat with the other foot. This exercise helps to improve lower body strength, power, and explosiveness, making it a great addition to any workout routine. It also helps to improve balance and coordination.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Place child on a small step.
  • Hold onto their hand.
  • Encourage them to jump off step leading with one leg.
  • Let them practice jumping leading with both the left and the right leg.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Child (Pedia)
    Type of Exercise __
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Dorsiflexion, Plantarflexion, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved cardiovascular health
  • Increased leg muscle strength
  • Enhanced balance and coordination
  • Increased bone density
  • Improved agility and speed
  • Boosted metabolism
  • Improved mood and mental well-being
  • Increased endurance
  • Low impact on joints
  • Can be done anywhere with minimal equipment

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The jumping off step single exercise should be avoided in the following situations:If you have a history of knee or ankle injuries, as this exercise puts a lot of stress on these joints and could aggravate any existing issues.
  • If you are pregnant, as jumping exercises can be risky during pregnancy and could cause harm to both you and your baby.
  • If you have a balance or coordination issue, as this exercise requires good balance and coordination to perform safely and effectively.
  • If you are new to exercise or have not been physically active for a while, as this exercise is more advanced and could lead to injury if not performed correctly.
  • If you feel any pain or discomfort while performing the exercise, as this could be a sign of an underlying issue and should be addressed before continuing.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Jumping to your arms into a pool is also a good way to let them practice jumping.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Balance disorders
  • Parkinson’s disease
  • Muscular dystrophy
  • Multiple sclerosis
  • Spinal cord injuries
  • Stroke
  • Obesity

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    Frequently asked questions

     

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