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

( Double leg jump box backward )

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Name of exercise  Func bil jump box bkwd
Other names of exercise Double leg jump box backward
Description of exercise The Double leg jump box backward exercise is a plyometric movement that involves jumping onto a box with both feet simultaneously, then jumping back down and landing in a backward position. This exercise primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. It also engages the core muscles for stability and balance. To perform this exercise, start by standing in front of a box with your feet shoulder-width apart. Bend your knees and jump onto the box, landing softly with both feet. Then, jump back down and land in a backward position, with your feet shoulder-width apart and your knees slightly bent. Repeat this movement for the desired number of repetitions. This exercise can help improve lower body strength, power, and explosiveness.
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 backwards then jump left, then jump forwards and then jump to right, landing on both feet, keeping same percentage of weight on involved leg.
  • Repeat.

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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 Low
    Direction of Exercise __
    Type of Action Extension, Plantarflexion

    Benefits of exercise

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

  • Increased explosive power
  • Improved balance
  • Enhanced coordination
  • Strengthened lower body muscles
  • Improved cardiovascular endurance
  • Increased agility
  • Improved jumping ability
  • Improved overall athletic performance
  • Reduced risk of injury
  • Versatile exercise option

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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 box backward exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by jumping or landing on a box. This includes knee, ankle, or hip injuries, as well as any back or spinal issues. Additionally, if you have poor balance or coordination, this exercise may increase your risk of falling and injuring yourself. It is also important to avoid this exercise if you are feeling fatigued or have not properly warmed up your muscles, as this can increase your risk of injury. It is always best to consult with a medical professional before attempting any new exercise, especially if you have any concerns about your physical abilities or limitations.

    • 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 box is stable and secure
  • Use a box that is appropriate height for your fitness level
  • Keep your core engaged throughout the exercise
  • Use proper jumping technique, landing softly on the box
  • Keep your knees in line with your toes
  • Avoid locking your knees when jumping
  • Do not overextend your back when jumping
  • Listen to your body and take breaks when needed
  • Use a spotter or have someone supervise the exercise.

    • Helpful in Diseases

  • Knee injuries
  • Ankle injuries
  • Hip injuries
  • Back pain
  • Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Multiple Sclerosis
  • Parkinson’s disease
  • Cerebral Palsy
  • Muscular Dystrophy
  • Spinal Cord Injuries
  • Stroke
  • Obesity
  • Diabetes
  • Cardiovascular diseases

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    Frequently asked questions

     

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