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

( Double leg jump double sideways )

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Name of exercise  Func bil jump double sideways
Other names of exercise Double leg jump double sideways
Description of exercise Double leg jump double sideways is a plyometric exercise that involves jumping and moving laterally at the same time. It targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. To perform this exercise, start in a standing position with your feet shoulder-width apart. Bend your knees and jump off the ground, pushing off with both feet. As you jump, move your legs laterally, landing with your feet together. Then, jump again, this time moving your legs in the opposite direction. Repeat this movement for several repetitions. This exercise helps improve lower body strength, explosiveness, and agility, making it a great addition to any workout routine.
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 sideways twice, 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 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 cardiovascular endurance
  • Enhanced coordination and balance
  • Greater explosive power
  • Improved agility and speed
  • Targets multiple muscle groups
  • Can be done anywhere with minimal equipment
  • Helps with weight loss and fat burning
  • Increases bone density and strengthens joints
  • Provides a 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 double leg jump double sideways exercise is a high-impact plyometric exercise that involves jumping from side to side while also incorporating a double leg jump. While this exercise can be beneficial for improving lower body strength and explosiveness, there are certain situations where it should be avoided.Firstly, individuals with knee or ankle injuries or conditions should avoid this exercise as it puts a lot of stress on these joints and could worsen their condition. Pregnant women and individuals with high blood pressure should also avoid this exercise as it can increase their heart rate and blood pressure.Furthermore, beginners or individuals who are not used to high-impact exercises should avoid this exercise as it can lead to muscle strains or other injuries. It is important to consult with a doctor or certified trainer before attempting this exercise to ensure it is safe for your specific fitness level and any 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
  • Wear appropriate footwear
  • Keep proper form and technique throughout the exercise
  • Start with lower intensity and gradually increase as you get comfortable
  • Avoid overexertion and listen to your body’s limits
  • Keep a safe distance from any objects or people around you
  • Engage your core and maintain a stable base
  • Do not lock your knees during the jumps
  • Avoid doing the exercise on hard surfaces to prevent impact injuries
  • Consult a fitness professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • ACL injuries
  • Knee pain
  • Ankle sprains
  • Plantar fasciitis
  • Shin splints

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    Frequently asked questions

     

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