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

( Double leg jump/turn forward 45 )

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Name of exercise  Func bil jump/turn – fwd 45
Other names of exercise Double leg jump/turn forward 45
Description of exercise The double leg jump/turn forward 45 exercise is a dynamic plyometric movement that combines a jump and a turn to improve lower body strength, coordination, and agility. To perform this exercise, start by standing with feet hip-width apart and arms by your sides. Bend your knees and jump up explosively, simultaneously bringing your arms up and twisting your torso to the right or left by 45 degrees. Land softly on both feet and immediately jump again, this time turning in the opposite direction. Repeat for the desired number of reps. This exercise challenges the muscles in the legs, core, and upper body, while also enhancing balance and body control. It can be modified for different fitness levels by adjusting the speed and range of motion.
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 and turn forward to 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 Abduction, Plantarflexion, Circumduction, Rotation, Elevation

    Benefits of exercise

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

  • 1) Increased lower body strength2) Improved balance and coordination3) Enhanced agility and quickness4) Improved cardiovascular endurance5) Increased explosive power6) Strengthened core muscles7) Improved jumping ability8) Increased flexibility and range of motion9) Improved body control and body awareness10) Enhanced athletic performance in sports such as basketball, volleyball, and dance

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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/turn forward 45 exercise should be avoided if you have any injuries or pain in your legs, ankles, or feet. This exercise puts a lot of strain on these areas and could worsen any existing conditions. It is also not recommended for beginners or those with limited mobility as it requires a certain level of strength and balance. If you are pregnant or have recently given birth, it is best to avoid this exercise as it can put too much pressure on your pelvic floor. Lastly, if you feel any discomfort or dizziness while performing this exercise, stop immediately and consult with a fitness professional.

    • 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
  • Do not force the movement, listen to your body
  • Start with a small range of motion and gradually increase as you become more comfortable
  • Keep your core engaged throughout the exercise
  • Do not overextend your knees or ankles
  • Use a soft surface or mat to reduce impact on joints
  • Avoid this exercise if you have any knee or ankle injuries
  • Do not hold your breath, remember to breathe evenly
  • Always cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Knee osteoarthritis
  • Hip osteoarthritis
  • Knee ligament injuries
  • Hip ligament injuries
  • Patellofemoral pain syndrome
  • Anterior cruciate ligament (ACL) injuries
  • Posterior cruciate ligament (PCL) injuries
  • Meniscus injuries
  • Ankle sprains
  • Plantar fasciitis
  • Achilles tendinitis

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    Frequently asked questions

     

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