Double leg jump/turn in place 180 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double leg jump/turn in place 180 )

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Name of exercise  Func bil jump/turn – bkwd 180
Other names of exercise Double leg jump/turn in place 180
Description of exercise The double leg jump/turn in place 180 exercise is a plyometric movement that involves jumping and rotating 180 degrees in the air while keeping both feet together. It is a challenging exercise that requires coordination, balance, and explosive power. To perform this exercise, start in a standing position with feet together and arms by your sides. Then, bend your knees and jump up, rotating your body 180 degrees to land facing the opposite direction. As you land, absorb the impact by bending your knees and keeping your feet together. This exercise helps to improve lower body strength, agility, and overall athletic performance. It can be incorporated into a variety of workouts, such as HIIT or circuit training.
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 in place and turn backwards 180 degrees, 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 High
    Direction of Exercise __
    Type of Action Rotation, Circumduction, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Improves balance
  • Increases lower body strength
  • Enhances coordination
  • Builds explosive power
  • Improves agility
  • Increases cardiovascular endurance
  • Targets multiple muscle groups
  • Can be done anywhere with minimal equipment
  • Helps with body control and control of movement
  • Can be adapted for all fitness levels and abilities

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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 in place 180 exercise should be avoided if you have any existing injuries or conditions that may be aggravated by the movement. It is also not recommended for individuals who are pregnant or have recently given birth, as it can put strain on the abdominal muscles. If you have any balance or coordination issues, it may be best to avoid this exercise as it requires quick and precise movements. Additionally, if you are new to exercise or have not built up enough strength and stamina, it is important to start with simpler exercises before attempting the double leg jump/turn in place 180.

    • 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 small jumps and gradually increase intensity
  • Use a soft surface or mat to avoid impact on joints
  • Keep your core engaged throughout the exercise
  • Avoid over-rotating to prevent injury
  • Do not attempt the exercise if you have any existing knee or ankle injuries
  • Take breaks if you feel fatigued
  • Wear proper footwear with good grip
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Osteoarthritis
  • Rheumatoid arthritis
  • Osteoporosis
  • Ankylosing spondylitis
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke
  • Spinal cord injury
  • Chronic obstructive pulmonary disease (COPD)
  • Congestive heart failure
  • Peripheral artery disease
  • Chronic fatigue syndrome
  • Depression
  • Anxiety disorders

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    Frequently asked questions

     

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