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

( Single to double leg jump backward same side 45 )

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Name of exercise  Func uni-bil jump bkwd same side 45
Other names of exercise Single to double leg jump backward same side 45
Description of exercise Single to double leg jump exercise is a plyometric movement that involves jumping from one leg to both legs. It is a high-intensity exercise that helps to improve explosive power, speed, and coordination. To perform this exercise, start by standing on one leg and then jump onto both legs, landing softly and absorbing the impact with your knees bent. Then, jump back onto one leg and repeat the movement. This exercise targets the muscles in the legs, including the calves, quads, and glutes, and also engages the core muscles for stability. It can be modified by adding a higher jump or incorporating weights for an added challenge.
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
  • Start standing on right leg.
  • Jump backward to right at 45 degrees, landing on both feet.
  • 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 Abduction, Extension, Plantarflexion

    Benefits of exercise

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

  • Improved lower body strength
  • Increased explosive power
  • Enhanced coordination and balance
  • Improved cardiovascular endurance
  • Targets multiple muscle groups
  • Can be done with or without equipment
  • Can be modified for different fitness levels
  • Helps with weight loss and toning
  • Can be incorporated into a variety of workouts
  • Can improve athletic performance

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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

  • Single to double leg jump exercises should be avoided by individuals with pre-existing knee or ankle injuries, as well as those with a history of lower back pain. These exercises put a significant amount of stress on the joints and can exacerbate existing injuries or cause new ones. Individuals with weak core muscles should also avoid these exercises as they require a strong core for proper form and to prevent injury. Pregnant women and individuals with balance or coordination issues should also avoid these exercises as they can increase the risk of falls. It is important to consult with a healthcare professional before attempting single to double leg jump exercises to ensure they are safe for your individual fitness level and any pre-existing conditions.

    • 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
  • Use a soft and supportive surface to jump on
  • Start with lower jumps and gradually increase the height
  • Keep your core engaged and maintain good posture
  • Keep your knees slightly bent to absorb the impact
  • Land softly on the balls of your feet
  • Avoid locking your knees or hyperextending them
  • Use your arms to help with balance and power
  • Take breaks and rest if you feel fatigued
  • Consult a trainer or doctor if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • obesity
  • diabetes
  • heart disease
  • high blood pressure
  • osteoarthritis
  • hypertension
  • obesity
  • metabolic syndrome
  • cardiovascular disease
  • stroke

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    Frequently asked questions

     

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