Double leg backward jump exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double leg backward jump )

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Name of exercise  Func bil jump – bkwd
Other names of exercise Double leg backward jump
Description of exercise Double leg backward jump exercise is a plyometric exercise that involves jumping backward with both feet simultaneously. It is a great way to improve lower body strength, power, and explosiveness. To perform this exercise, stand with your feet shoulder-width apart and bend your knees slightly. Then, jump backward as far as you can, landing softly on your toes. Use your arms to generate momentum and propel yourself backward. Repeat for several repetitions, gradually increasing the distance of your jumps. This exercise targets the glutes, hamstrings, and calves, and can also improve balance and coordination. It is a challenging and effective exercise for athletes and fitness enthusiasts alike.
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
  • Stand on both legs.
  • Place percentage of weight on involved leg as indicated.
  • Jump backward, landing on both feet, keeping same percentage of weight on involved leg.
  • Continue jumping backwards.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise __
    Type of Action Plantarflexion, Extension, Hyperextension, Reposition

    Benefits of exercise

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

  • Builds leg strength
  • Improves balance
  • Increases explosive power
  • Targets multiple muscle groups
  • Enhances cardiovascular endurance
  • Improves coordination
  • Increases agility
  • Can be done anywhere with minimal equipment
  • Helps prevent injuries
  • Can be modified for different fitness levels

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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

  • Double leg backward jump exercise should be avoided by individuals who have existing knee, hip, or ankle injuries or pain. This is because the exercise puts a significant amount of stress on these joints and can worsen any existing conditions. Additionally, individuals who have a history of lower back pain or disc injuries should also avoid this exercise as it can put strain on the spine. Pregnant women and individuals with balance issues should also avoid this exercise as it requires a high level of coordination and can increase the risk of falls. It is important to consult with a medical professional before attempting this exercise, especially if you have any pre-existing conditions or concerns.

    • Precautions

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

  • Warm up adequately before performing the exercise
  • Ensure proper form and technique
  • Start with a lower height and gradually increase as you become more comfortable
  • Use a soft surface or mat to land on
  • Keep your knees slightly bent throughout the exercise
  • Avoid locking your knees upon landing
  • Engage your core muscles to maintain stability
  • Keep your arms and hands close to your body for balance
  • Do not perform the exercise if you have any knee or back injuries
  • Listen to your body and stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Muscle weakness
  • Balance disorders
  • Parkinson’s disease
  • Multiple sclerosis
  • Spinal cord injury
  • Stroke
  • Obesity
  • Diabetes

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    Frequently asked questions

     

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