( Double leg jump 45 to 45 )

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Name of exercise

Func bil jump fwd 45-45

Other names of exercise	Double leg jump 45 to 45
Description of exercise	Double leg jump 45 to 45 is a plyometric exercise that involves jumping from a standing position to a 45-degree angle on both sides. This exercise targets the lower body muscles, including the quadriceps, hamstrings, and glutes, while also engaging the core muscles for stability. To perform this exercise, start by standing with your feet shoulder-width apart. Then, jump up and bring your legs together, landing on the balls of your feet at a 45-degree angle. Immediately jump again, this time landing with your feet shoulder-width apart. Repeat this movement for the desired number of repetitions. This exercise can help improve lower body strength, power, and agility. It is commonly used in sports training and can also be incorporated into a high-intensity interval training (HIIT) 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

Stand on both legs. Place percentage of weight on involved leg as indicated. Jump in place 45 degrees to one side, 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	Flexion, Extension, Abduction, Adduction, Plantarflexion, Dorsiflexion, Eversion, Inversion, Hyperextension, Circumduction

Benefits of exercise

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

Improved lower body strength

Increased power and explosiveness

Enhanced balance and coordination

Engages multiple muscle groups at once

Helps with weight loss and fat burning

Builds stronger bones and joints

Improves cardiovascular endurance

Can be modified for different fitness levels

Can be done anywhere with minimal equipment

Boosts overall athletic performance

 

When to avoid this exercise

The double leg jump 45 to 45 exercise is a high-intensity plyometric exercise that involves jumping from a standing position and landing with both feet at a 45-degree angle. While this exercise can be beneficial for improving lower body strength and explosiveness, there are certain situations when it should be avoided. Here are some instances when you should avoid performing the double leg jump 45 to 45 exercise:Recent injuries: If you have recently suffered from a lower body injury, such as a sprained ankle or knee, it is best to avoid this exercise until you have fully recovered. Jumping and landing with force can put a lot of strain on the injured area and may delay the healing process.

Joint pain or discomfort: If you experience any pain or discomfort in your joints, particularly in your ankles, knees, or hips, it is best to avoid this exercise. The impact of jumping and landing may exacerbate any existing joint issues and cause further pain or injury.

Lack of proper form: The double leg jump 45 to 45 exercise requires proper form and technique to be performed safely and effectively. If you are new to this exercise or have not been properly trained on how to perform it, it is best to avoid it to prevent injury.

Fatigue: This exercise is physically demanding and requires a lot of energy. If you are feeling fatigued or exhausted, it is best to avoid this exercise as you may not have the strength and stability to perform it correctly, increasing the risk of injury.

Pregnancy: Pregnant women should avoid high-impact exercises like the double leg jump 45 to 45 exercise. The jumping and landing can put stress on the pelvic floor and may lead to complications.In general, it is always important to listen to your body and avoid any exercises that cause pain or discomfort. If you are unsure about your ability to perform the double leg jump 45 to 45 exercise, consult with a fitness professional for guidance and alternative 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 starting the exercise

Ensure the surface is flat and stable

Wear appropriate footwear with good grip

Keep knees slightly bent throughout the exercise

Engage core muscles to maintain balance

Avoid locking knees or hyperextending them

Start with small jumps and gradually increase intensity

Do not let heels touch the ground during the exercise

Keep arms close to the body for better control

Stop immediately if you feel any pain or discomfort

Helpful in Diseases

ACL injury

Knee pain

Osteoarthritis

Plantar fasciitis

Shin splints

Achilles tendinitis

Ankle sprains

Patellar tendinitis

IT band syndrome

Hip bursitis

Lower back pain

 

Frequently asked questions

 

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