Double leg jump double forward 45 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double leg jump double forward 45 )

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Name of exercise  Func bil jump double fwd 45
Other names of exercise Double leg jump double forward 45
Description of exercise The double leg jump double forward 45 is a plyometric exercise that involves explosive movements and challenges the lower body muscles. To perform this exercise, start by standing with your feet shoulder-width apart and arms by your sides. Begin by bending your knees and hips, then jump forward as far as you can while simultaneously swinging your arms forward and up to a 45-degree angle. Land softly on both feet and immediately jump back to the starting position, using your arms to help propel you. This exercise targets the quadriceps, hamstrings, glutes, and calves while also improving balance and coordination. It is a great addition to any workout routine for those looking to increase lower body strength and power.
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 forward to side at 45 degrees and then forward to other side at 45 degrees, 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

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance and coordination
  • Enhanced explosiveness and power
  • Targets multiple muscle groups simultaneously
  • Can be done without equipment
  • Can be modified for different fitness levels
  • Improves cardiovascular endurance
  • Helps with weight loss and calorie burning
  • Increases agility and speed
  • Can be incorporated into a variety of workouts and sports training routines

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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 double forward 45 exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this movement. It is also not recommended for beginners or those with limited mobility or balance. If you experience any pain or discomfort during the exercise, stop immediately and consult a doctor or fitness professional. Additionally, this exercise may not be suitable for pregnant women or those with high blood pressure or heart problems. It is important to listen to your body and only perform exercises that are safe and appropriate for your individual fitness level.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Ensure proper form and technique
  • Start with a lower height and gradually increase as you become more comfortable
  • Keep your knees slightly bent throughout the exercise
  • Avoid locking your knees
  • Keep your core engaged
  • Land softly and quietly
  • Use a soft and stable surface
  • Avoid overexerting yourself
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Osteoporosis
  • Arthritis
  • Osteoarthritis
  • Knee pain
  • Ankle pain
  • Hip pain
  • Lower back pain
  • Balance disorders
  • Muscle weakness
  • Degenerative joint disease

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    Frequently asked questions

     

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