Single to double jump backward exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single to double jump backward )

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Name of exercise  Func uni-bil jump bkwd
Other names of exercise Single to double jump backward
Description of exercise Single to double jump backward exercise is a plyometric exercise that involves jumping from one leg to two legs while moving backwards. It is a challenging exercise that helps improve explosiveness, coordination, and balance. To perform this exercise, stand on one leg with your knee slightly bent and jump backwards, landing on both feet. Then, immediately jump back to the starting position on one leg. This exercise can be repeated for multiple reps or done in a continuous motion. It targets the lower body muscles, including the quads, glutes, and calves, and also engages the core for stability. It is a great addition to any workout routine for building strength and power.
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
  • Start standing on one leg.
  • Jump backward landing on both feet.
  • 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 Low
    Direction of Exercise __
    Type of Action Extension, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased flexibility
  • Strengthened leg muscles
  • Improved coordination
  • Enhanced agility
  • Increased cardiovascular endurance
  • Improved core stability
  • Improved body control
  • Increased lower body power
  • Enhanced 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 Single to Double Jump Backward exercise is a plyometric exercise that involves jumping from a single leg to a double leg position and then jumping backward. While this exercise can be beneficial for improving lower body strength and explosiveness, there are certain situations where it should be avoided.Firstly, individuals with knee or ankle injuries should avoid this exercise as it puts a lot of stress on these joints. Similarly, those with lower back problems should also avoid this exercise as it can exacerbate their condition.Additionally, individuals who are new to exercise or have poor balance and coordination should avoid this exercise as it requires a certain level of strength and coordination to perform safely.Lastly, pregnant women and individuals with heart conditions should avoid this exercise as it can put too much strain on their bodies. It is always important to consult with a doctor or certified trainer before attempting any new exercises, especially if you have any pre-existing conditions or injuries.

    • 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
  • Maintain proper form throughout the exercise
  • Start with smaller jumps and gradually increase the difficulty
  • Keep your core engaged to maintain balance
  • Use a soft and stable surface to land on
  • Do not overextend your knees or ankles
  • Land softly and quietly to avoid impact on joints
  • Do not attempt the exercise if you have any injuries or pain
  • Take breaks in between sets to avoid fatigue
  • Consult a professional trainer for proper technique and guidance

    • Helpful in Diseases

  • Parkinson’s disease
  • Chronic obstructive pulmonary disease
  • Cerebral palsy
  • Multiple sclerosis
  • Muscular dystrophy

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    Frequently asked questions

     

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