Double leg jump forward 45 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double leg jump forward 45 )

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Name of exercise  Func bil jump – fwd 45
Other names of exercise Double leg jump forward 45
Description of exercise The double leg jump forward 45 exercise is a plyometric movement that involves jumping forward at a 45-degree angle with both legs simultaneously. It is a high-intensity exercise that requires explosive power and coordination. To perform this exercise, start in a standing position with your feet shoulder-width apart. Bend your knees and jump forward, bringing your knees towards your chest and extending your arms forward for momentum. Land softly on the balls of your feet and immediately jump again, this time landing at a 45-degree angle to the right or left. Repeat for the desired number of reps. This exercise targets the lower body muscles, including the quadriceps, hamstrings, and glutes, while also engaging the core and improving balance and agility. It is a great addition to any workout routine for building strength, power, and speed.
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 forward and to the side, 45 degrees, landing on both feet, keeping same percentage of weight on involved leg.
  • Continue jumping.

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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 Extension, Abduction, Plantarflexion, Elevation

    Benefits of exercise

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

  • Improved leg strength
  • Increased explosive power
  • Enhanced balance and coordination
  • Improved cardiovascular endurance
  • Strengthened core muscles
  • Improved agility and footwork
  • Burned calories and fat
  • Increased bone density
  • Improved athletic performance
  • Reduced risk of injury

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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 Double leg jump forward 45 exercise is a high-impact plyometric exercise that involves jumping forward and landing on both feet at a 45-degree angle. While this exercise can be beneficial for increasing lower body strength and explosiveness, there are certain situations where it should be avoided.Firstly, individuals with knee or ankle injuries should avoid this exercise as it puts a lot of stress on these joints. If you have a history of knee or ankle problems, it is best to consult with a doctor or physical therapist before attempting this exercise.Additionally, pregnant women and individuals with high blood pressure or heart conditions should avoid this exercise due to the increased strain it puts on the body.Lastly, if you are new to exercise or have not built up enough strength and stability in your lower body, it is best to start with lower-impact exercises and gradually work your way up to the Double leg jump forward 4
  • This will help prevent injury and ensure proper form and technique.

    • 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
  • Ensure proper form and technique
  • Start with a low intensity and gradually increase as you get comfortable
  • Keep your core engaged throughout the exercise
  • Use a soft surface or mat to cushion your landing
  • Avoid locking your knees
  • Keep your feet shoulder-width apart
  • Avoid overexerting yourself
  • Listen to your body and take breaks when needed
  • Consult a professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • ACL injuries
  • Osteoarthritis
  • Osteoporosis
  • Patellar tendinitis
  • Plantar fasciitis

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    Frequently asked questions

     

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