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

( Double leg jump forward backward )

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Name of exercise  Func bil jump fwd/bkwd
Other names of exercise Double leg jump forward backward
Description of exercise Double leg jump forward backward exercise is a plyometric exercise that involves jumping forward and backward in quick succession. It is a full-body exercise that targets the lower body muscles, including the quadriceps, hamstrings, and glutes. To perform this exercise, start by standing with your feet shoulder-width apart. Then, jump forward as far as you can while swinging your arms for momentum. As soon as you land, immediately jump backward to your starting position. Repeat this movement for several reps. This exercise helps improve explosive power, agility, and coordination, making it a great addition to any workout routine. It also helps in strengthening the leg muscles and improving cardiovascular endurance.
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 forwards and then backwards, 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, Flexion, Plantarflexion, Dorsiflexion

    Benefits of exercise

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

  • Improved lower body strength
  • Increased explosive power
  • Enhanced coordination
  • Improved balance
  • Increased agility
  • Improved cardiovascular endurance
  • Increased muscle definition
  • Improved bone density
  • Burned calories
  • Reduced risk of injury

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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 forward backward exercise is a plyometric exercise that involves jumping forward and backward with both legs at the same time. While this exercise can be beneficial for improving explosive power and coordination, there are certain situations where it should be avoided:Recent injuries: If you have recently injured your legs, especially your knees or ankles, it is best to avoid this exercise. Jumping can put a lot of stress on these joints and may exacerbate your injury.
  • Joint pain: If you experience any pain or discomfort in your joints while performing this exercise, it is important to stop and avoid it. This could be a sign of an underlying issue that needs to be addressed before continuing with this exercise.
  • Lack of proper form: Performing the Double leg jump forward backward exercise requires proper form and technique to avoid injury. If you are new to this exercise or are not confident in your form, it is best to avoid it until you have received proper instruction.
  • Pregnancy: Pregnant women should avoid this exercise, as jumping can put stress on the pelvic floor and may cause discomfort or injury.
  • Cardiovascular issues: If you have a history of heart problems or high blood pressure, it is best to avoid this exercise as it can be strenuous and may put too much strain on your heart.
  • Fatigue: This exercise can be very demanding and should not be performed if you are feeling fatigued or exhausted. It is important to listen to your body and avoid overexertion.In general, it is important to consult with a medical professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries. It is also important to warm up properly before attempting this exercise and to listen to your body and stop if you experience any pain or discomfort.

    • 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 technique
  • Use a soft surface to avoid injury
  • Wear appropriate footwear
  • Start with small jumps and gradually increase intensity
  • Listen to your body and stop if you experience any pain
  • Keep your core engaged throughout the exercise
  • Avoid overextending your knees
  • Breathe properly and maintain a steady rhythm
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Obesity
  • Muscle weakness
  • Diabetes
  • Cardiovascular disease
  • Osteoporosis
  • Arthritis
  • Back pain

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    Frequently asked questions

     

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