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

( Double leg jump/turn sideways )

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Name of exercise  Func bil jump/turn – sideways
Other names of exercise Double leg jump/turn sideways
Description of exercise The Double Leg Jump/Turn Sideways exercise is a plyometric movement that involves jumping and rotating the body to the side. It is a challenging exercise that requires coordination, balance, and power. To perform this exercise, start by standing with your feet shoulder-width apart and arms by your sides. Next, jump explosively off both feet while rotating your body 90 degrees to the side. Land softly on both feet and immediately jump back to the starting position. This exercise targets the lower body muscles, including the glutes, quads, and calves, while also engaging the core and improving agility. It can be incorporated into a high-intensity workout routine or used as a warm-up exercise to increase heart rate and prepare the body for more intense movements.
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 sideways, 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, Circumduction

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance
  • Enhanced coordination
  • Better agility
  • Increased explosiveness
  • Improved cardiovascular endurance
  • Increased power
  • Improved flexibility
  • Enhanced core stability
  • Improved athletic performance

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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 sideways exercise should be avoided in certain situations to prevent injury or discomfort. Firstly, individuals with knee or ankle injuries should avoid this exercise as it places a lot of stress on these joints. Pregnant women should also avoid this exercise as it can be too strenuous for their bodies. People with balance issues or vertigo should also avoid this exercise as it involves jumping and turning, which can worsen their symptoms. Additionally, individuals with lower back pain or spinal conditions should avoid this exercise as it can put pressure on the spine and exacerbate their condition. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for your specific situation.

    • Precautions

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

  • Avoid overexertion
  • Wear proper shoes
  • Warm up before starting
  • Keep your back straight
  • Engage your core
  • Use a stable surface
  • Do not lock your knees
  • Breathe properly
  • Maintain proper form
  • Stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Knee pain
  • Back pain
  • Arthritis
  • Osteoporosis
  • Muscle strain
  • Ankle sprain
  • Plantar fasciitis
  • Sciatica
  • Fibromyalgia

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    Frequently asked questions

     

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