Bosu jump twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bosu jump twist )

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Name of exercise  AROM hip twist jump w/BOSU
Other names of exercise Bosu jump twist
Description of exercise Bosu jump twist is a dynamic exercise that combines cardio and core strength training. It involves jumping on a Bosu ball while simultaneously twisting your torso from side to side. This exercise targets the abdominal muscles, obliques, and lower body muscles such as the glutes, quads, and calves. It also improves balance, coordination, and agility. To perform this exercise, stand on the Bosu ball with your feet shoulder-width apart, then jump and twist your torso to the right, land on the ball, and repeat on the left side. This exercise can be modified by adding weights or increasing the speed of the jumps for a more challenging 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 BOSU with both feet.
  • Bend knees slightly and twist to one side, reaching down with hands as shown.
  • Jump upward and land facing forward.
  • Repeat, twisting to opposite side.

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    Video Tutorial

     

    Body Part Lumbar, Hip, Knee, Ankle & Foot
    Type of Muscles Back, Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise Plyometrics
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Rotation, Flexion, Supination, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Improved balance and coordination
  • Increased core strength
  • Enhanced agility and athleticism
  • Engages multiple muscle groups
  • Low-impact workout
  • Can be modified for different fitness levels
  • Improves proprioception and body awareness
  • Increases cardiovascular endurance
  • Helps with weight loss and toning
  • Fun and challenging workout

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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 twist exercise should be avoided if you have any injuries or conditions that may be aggravated by high-impact movements or twisting motions. This includes injuries to the knees, ankles, or back, as well as conditions such as osteoporosis or arthritis. It is also not recommended for pregnant women or individuals who are new to exercise and may not have the proper strength and stability to perform the exercise safely. Additionally, if you are feeling fatigued or have any pain or discomfort during the exercise, it is best to avoid it and consult with a medical professional. It is important to always listen to your body and modify or avoid exercises that may cause harm.

    • 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 proper form and balance on the Bosu ball
  • Use a spotter or trainer for assistance if needed
  • Start with a slow and controlled movement
  • Keep your core engaged throughout the exercise
  • Do not twist too far or too quickly
  • Avoid locking your knees or elbows
  • Keep your feet firmly planted on the Bosu ball
  • Do not hold your breath, remember to breathe
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Cardiovascular diseases
  • Obesity
  • Diabetes
  • Osteoporosis
  • Arthritis
  • Back pain
  • Balance disorders
  • Muscle weakness
  • Poor coordination
  • Postural imbalances

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    Frequently asked questions

     

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