single to double 180 jump exercise : How to do, Benefits, Side Effects, Uses, Precautions

( single to double 180 jump )

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Name of exercise  AROM knee single leg to double 180 jump
Other names of exercise single to double 180 jump
Description of exercise Single to double 180 jump exercise is a plyometric exercise that involves jumping from one leg to two legs while rotating 180 degrees in the air. It is a high-intensity exercise that targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. To perform this exercise, start by standing on one leg and then explosively jump up and rotate 180 degrees in the air, landing on both feet. This exercise helps to improve balance, coordination, and explosive power in the legs. It is also a great cardiovascular exercise that can help increase heart rate and burn calories. It can be modified by adding weights or increasing the height of the jump for a more challenging workout.
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 left leg.
  • Jump up and turn 180 degrees to right and land on both feet.
  • Repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Plantarflexion, Dorsiflexion, Eversion, Inversion, Rotation, Circumduction

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance and coordination
  • Targets multiple muscle groups
  • Enhanced cardiovascular endurance
  • Can be modified for different fitness levels
  • Helps with explosiveness and power
  • Can be done with or without equipment
  • Can be incorporated into various workout routines
  • Can improve agility and speed
  • Can be a fun and challenging 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

  • The single to double 180 jump exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this type of movement. This includes knee, ankle, or hip injuries, as well as any issues with your back or joints. If you are pregnant, it is also recommended to avoid this exercise as it puts strain on your abdominal muscles and pelvic floor. Additionally, if you are new to exercising or have not built up enough strength and stability in your lower body, it is best to avoid this exercise until you have properly trained and prepared your muscles. It is always important to listen to your body and consult with a healthcare professional before attempting any new exercise, especially if you have any concerns or limitations.

    • 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
  • Use a stable and sturdy surface to perform the exercise
  • Maintain proper form and technique throughout the movement
  • Start with smaller jumps and gradually increase the height and speed
  • Keep your core engaged and your body upright during the jump
  • Avoid locking your knees or landing with straight legs
  • Wear appropriate footwear with good grip
  • Do not attempt the exercise if you have any existing knee or ankle injuries
  • Listen to your body and stop if you experience any pain or discomfort
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Obesity
  • Arthritis
  • Diabetes
  • Heart disease
  • High blood pressure
  • Osteoporosis
  • Asthma
  • Chronic obstructive pulmonary disease (COPD)
  • Depression
  • Anxiety

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    Frequently asked questions

     

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