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

( Double leg jump backward double 45 )

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Name of exercise  Func bil jump double bkwd 45
Other names of exercise Double leg jump backward double 45
Description of exercise The double leg jump backward double 45 exercise is a plyometric movement that targets the lower body muscles, particularly the glutes, hamstrings, and quads. It involves jumping backwards with both feet at a 45-degree angle, landing on the balls of the feet and then jumping forward to the starting position. This exercise requires explosive power and coordination, making it a great addition to any high-intensity workout. It also helps improve balance and agility while strengthening the muscles in the legs. To increase the difficulty, one can add weights or perform the exercise on an unstable surface. It is important to maintain proper form and control throughout the movement to prevent injury.
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 to backward and to the side at 45 degrees and then backward to the other side at 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 Medium
    Direction of Exercise __
    Type of Action Extension, Plantarflexion, Abduction, Hyperextension

    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 agility
  • Improved explosiveness
  • Improved cardiovascular endurance
  • Improved jumping ability
  • Increased muscle definition
  • Improved speed
  • Increased power

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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 backward double 45 exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by the jumping motion. It is also not recommended for individuals who are pregnant or have recently given birth. If you are new to exercising or have a low level of fitness, it may be best to avoid this exercise until you have built up enough strength and stability. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise to prevent falls or accidents. It is always important to listen to your body and consult with a medical professional before attempting any new exercises.

    • 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
  • Use a soft surface or mat to avoid injury
  • Do not attempt the exercise if you have any existing injuries
  • Start with a lower height and gradually increase as you become more comfortable
  • Keep your core engaged throughout the exercise
  • Land softly on your feet to avoid impact on joints
  • Do not overexert yourself and take breaks if needed
  • Keep your arms in front of you for balance
  • Consult a professional trainer if you are a beginner or have any concerns.

    • Helpful in Diseases

  • ACL injuries
  • Osteoarthritis
  • Patellar tendinitis
  • Knee pain

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    Frequently asked questions

     

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