Incline slide double plyo jump exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Incline slide double plyo jump )

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Name of exercise  AROM knee squat bil plyo jump w/TG
Other names of exercise Incline slide double plyo jump
Description of exercise The incline slide double plyo jump exercise is a dynamic and challenging plyometric exercise that involves jumping onto an inclined surface, such as a slide or ramp. This exercise targets the lower body muscles, including the quadriceps, glutes, and calves, while also engaging the core for stability. To perform this exercise, one must start at the bottom of the incline and jump up onto the top of the slide, landing in a squat position. From there, the athlete jumps back down to the starting position, repeating the movement for the desired number of repetitions. This exercise helps to improve explosive power, agility, and overall lower body strength. It can be modified for different fitness levels by adjusting the height of the incline or adding weights for a more challenging workout.
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
  • Lie on back on sliding incline board.
  • Place feet on foot plate.
  • Bend knees to 90 degrees.
  • Push off vigorously into the air and land back on platform in a partial squat position.
  • Repeat.

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    Video Tutorial

    https://m.youtube.com/watch?v=a5Kpu2EuZZc%26t=277s

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise Plyometrics
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance
  • Enhanced coordination
  • Increased jumping power
  • Improved agility
  • Increased cardiovascular endurance
  • Improved explosive power
  • Improved overall athletic performance
  • Increased muscle definition
  • Improved body control

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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 Incline slide double plyo jump exercise should be avoided if you have any pre-existing knee or ankle injuries, as it puts a lot of stress on these joints. It should also be avoided if you are a beginner or have not built up enough strength and stability in your lower body. This exercise is high impact and requires a lot of coordination and balance, so it may not be suitable for those with poor balance or coordination. Pregnant women and individuals with heart conditions should also avoid this exercise. It is important to listen to your body and consult with a doctor or certified trainer before attempting this exercise.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use a stable and sturdy incline slide
  • Wear proper athletic shoes
  • Keep the incline slide clean and free of debris
  • Avoid performing the exercise on a wet or slippery surface
  • Maintain proper form and technique throughout the exercise
  • Start with a lower incline and gradually increase as you become more comfortable
  • Do not attempt the exercise if you have any injuries or pain
  • Listen to your body and stop if you feel any discomfort
  • Always have a spotter or trainer present for safety and support.

    • Helpful in Diseases

  • Obesity
  • Arthritis
  • Diabetes
  • Heart disease
  • Osteoporosis
  • High blood pressure

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    Frequently asked questions

     

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