Rapid ball plyo side to side exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Rapid ball plyo side to side )

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Name of exercise  Resist shld add plyo w/ball
Other names of exercise Rapid ball plyo side to side
Description of exercise Rapid ball plyo side to side exercise is a high-intensity plyometric exercise that involves explosive movements from side to side using a medicine ball. It is a great way to improve agility, speed, and coordination while also building strength in the lower body. To perform this exercise, stand with your feet shoulder-width apart and hold a medicine ball at chest level. Quickly jump to one side, landing softly and immediately jumping back to the other side. As you jump, pass the ball to your other hand. Continue this rapid side-to-side movement for a set amount of time or repetitions. This exercise is challenging and can be modified to fit different fitness levels.
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 medicine ball in front of body at about waist height.
  • Bend knees and stand in a crouch position as shown.
  • Quickly toss ball back and forth between hands
  • Repeat.

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    Video Tutorial

     

    Body Part Chest
    Type of Muscles Pectoral
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Horizontal Adduction
    Type of Action Abduction, Eversion, Flexion, Extension

    Benefits of exercise

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

  • Improved agility
  • Increased speed
  • Enhanced coordination
  • Greater explosiveness
  • Strengthened core muscles
  • Improved balance
  • Enhanced cardiovascular endurance
  • Increased muscle power
  • Improved reaction time
  • Enhanced sports 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 Rapid ball plyo side to side exercise should be avoided if you have any existing injuries or pain in your lower back, hips, knees, or ankles. This exercise involves jumping and quick lateral movements, which can put strain on these areas and worsen any existing conditions. It is also not recommended for individuals who are pregnant or have recently given birth, as it may put too much stress on the pelvic floor muscles. Furthermore, if you have poor balance or coordination, it is best to avoid this exercise as it can increase the risk of falls and injuries. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for your individual fitness level and any pre-existing conditions.

    • Precautions

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

  • Wear proper athletic shoes
  • Warm up properly before starting the exercise
  • Start with a low number of repetitions and gradually increase as you become more comfortable
  • Keep your core engaged and maintain good posture throughout the exercise
  • Use a soft surface or mat to prevent impact on joints
  • Avoid overexertion and listen to your body’s limits
  • Keep your feet hip-width apart to maintain balance
  • Use your arms to help with the movement and maintain control
  • Do not let your knees collapse inward
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Osteoarthritis
  • Fibromyalgia
  • Plantar fasciitis
  • Tennis elbow
  • Rotator cuff injuries
  • Ankle sprains
  • Patellar tendinitis
  • Bursitis
  • Shin splints
  • Carpal tunnel syndrome

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    Frequently asked questions

     

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