BOSU® jump over exercise : How to do, Benefits, Side Effects, Uses, Precautions

BOSU® jump over : How to do, Benefits, Side Effects, Uses, Precautions ( BOSU® jump over )

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Name of exercise  AROM knee lateral jump/hop w/BOSU®
Other names of exercise BOSU® jump over
Description of exercise BOSU® jump over is a plyometric exercise that involves jumping over a BOSU® balance trainer. This exercise helps to improve balance, coordination, and explosive power in the lower body. To perform this exercise, stand on one side of the BOSU® with your feet slightly wider than shoulder-width apart. Bend your knees and jump over the BOSU® to the other side, landing softly on the balls of your feet. Use your arms to generate power and propel yourself over the BOSU®. Repeat for several reps or incorporate it into a high-intensity interval training (HIIT) workout for a challenging full-body workout. This exercise is suitable for all fitness levels and can be modified by adjusting the height or width of the BOSU®.
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 to side of BOSU with one foot on BOSU and one on floor.
  • Jump up and over BOSU, landing with one foot on floor and other on BOSU as shown.
  • Repeat.

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    Video Tutorial

    EX3856/YTB/Link

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Outer Thigh, Inner Thigh
    Category of Exercise Power or Agility
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Extenstion, Abduction
    Type of Action Jumping, Plantarflexion, Elevation

    Benefits of exercise

    EX3856/T1(ME/1)

  • Improved balance
  • Increased core strength
  • Enhanced coordination
  • Greater agility
  • Improved cardiovascular endurance
  • Better lower body strength
  • Increased calorie burn
  • Reduced risk of injury
  • Versatility in exercise options
  • Engages multiple muscle groups

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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 BOSU® jump over exercise should be avoided if you have any existing knee, ankle, or hip injuries. This exercise involves jumping and landing on the unstable surface of the BOSU®, which can put extra strain on these joints and potentially aggravate any existing injuries. It is also important to avoid this exercise if you are pregnant or have recently given birth, as the extra weight and changes in balance during pregnancy can make this exercise unsafe. If you are new to using the BOSU®, it is best to start with simpler exercises and gradually work your way up to the jump over to avoid injury.

    • Precautions

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

  • Properly warm up before starting the exercise
  • Ensure the BOSU® is securely placed on a flat surface
  • Keep the BOSU® stable throughout the exercise
  • Use proper footwear with good grip
  • Engage core muscles to maintain balance
  • Keep knees slightly bent to absorb impact
  • Start with a low height and gradually increase as needed
  • Keep arms close to the body for stability
  • Do not overextend the jump, keep it controlled
  • Always have a spotter or trainer present for safety.

    • Helpful in Diseases

  • osteoporosis
  • obesity
  • diabetes
  • arthritis

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    EX3856/FAQ/1

     

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