Medicine ball jump/rebound exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball jump/rebound )

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Name of exercise  Resist knee jump overhead throw catch w/Medicine Ball
Other names of exercise Medicine ball jump/rebound
Description of exercise The medicine ball jump or rebound exercise is a plyometric movement that involves jumping and catching a medicine ball. It is a full-body exercise that targets the legs, core, and arms. To perform this exercise, one starts by standing with feet shoulder-width apart, holding a medicine ball at chest level. The movement begins by squatting down and then explosively jumping up while throwing the medicine ball overhead. The ball is then caught and brought back to the chest, and the movement is repeated for several repetitions. This exercise helps to improve explosive power, coordination, and agility, making it a popular choice for athletes and fitness enthusiasts.
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 with ball overhead in hands facing a wall.
  • Throw ball upward into wall.
  • Jump and catch ball as it returns.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Hip, Knee, Ankle & Foot, Shoulder, Elbow & Wrist
    Type of Muscles Latissimus Dorsi, Triceps, Forearm, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Plyometrics
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Jump, Rebound, Extension, Plantarflexion, Abduction, Elevation, Reposition

    Benefits of exercise

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

  • Increased explosive power
  • Improved coordination
  • Enhanced balance
  • Strengthened core muscles
  • Improved cardiovascular endurance
  • Increased muscular endurance
  • Improved agility
  • Increased flexibility
  • Improved reaction time
  • Low-impact exercise

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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

  • Medicine ball jump/rebound exercises should be avoided in certain situations to prevent injury or aggravation of existing conditions. These exercises involve explosive movements and high impact, which can put stress on the joints and muscles. It is important to avoid these exercises if you have any joint or muscle injuries, such as sprains, strains, or tears. Additionally, if you have any pre-existing conditions such as osteoarthritis, osteoporosis, or chronic back pain, it is best to avoid these exercises as they can worsen your condition. Pregnant women and individuals with balance or coordination issues should also avoid these exercises. It is always best to consult with a healthcare professional before incorporating these exercises into your routine.

    • 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
  • Use a proper weight medicine ball
  • Maintain a stable and balanced body position
  • Keep your core engaged throughout the exercise
  • Use a soft surface or mat to prevent injury
  • Start with lower intensity and gradually increase as you get comfortable
  • Keep your arms and shoulders relaxed
  • Avoid overexertion and take breaks if needed
  • Use proper form and technique to prevent strain on joints
  • Consult a trainer or medical professional if you have any pre-existing conditions or injuries.

    • Helpful in Diseases

  • Injuries
  • Arthritis
  • Osteoporosis
  • Heart disease
  • Obesity
  • Diabetes
  • Asthma
  • Chronic obstructive pulmonary disease (COPD)
  • Parkinson’s disease
  • Multiple sclerosis (MS)

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    Frequently asked questions

     

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