Single to double jump sideways opposite side exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single to double jump sideways opposite side )

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Name of exercise  Func uni-bil jump opp side
Other names of exercise Single to double jump sideways opposite side
Description of exercise Single to double jump sideways opposite side exercise is a plyometric exercise that involves jumping from one side to the other while alternating between single and double jumps. It is a dynamic and challenging exercise that targets the lower body, specifically the calves, quads, and glutes. To perform this exercise, start in a standing position with feet shoulder-width apart. Jump to one side and land on one foot, then immediately jump to the other side and land on both feet. Repeat this movement, alternating between single and double jumps. This exercise helps improve balance, coordination, and explosiveness, making it a great addition to any workout routine. It can be modified to suit different fitness levels by adjusting the height and distance of the jumps.
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 right leg.
  • Jump sideways to left, 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 Abduction, Circumduction, Extension

    Benefits of exercise

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

  • Improved coordination
  • Increased agility
  • Strengthened leg muscles
  • Improved balance
  • Enhanced cardiovascular endurance
  • Improved hip mobility
  • Improved footwork
  • Increased calorie burn
  • Improved reaction time
  • Improved 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 single to double jump sideways opposite side exercise is a high-intensity plyometric exercise that involves jumping from one side to the other while alternating between single and double leg jumps. While this exercise can be beneficial for improving lower body strength and explosiveness, there are certain situations when 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 and can worsen the injury. Additionally, those with balance issues or a history of falls should also avoid this exercise as it requires good balance and coordination.Pregnant women and individuals with high blood pressure should also avoid this exercise as it can increase blood pressure and put strain on the abdominal muscles.Lastly, beginners or individuals who are not used to high-intensity exercises should avoid this exercise as it can lead to muscle strains or other injuries if not performed correctly. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any underlying medical 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
  • Wear proper athletic shoes with good grip
  • Ensure the area is clear of any obstacles or hazards
  • Maintain a good posture throughout the exercise
  • Start with a lower intensity and gradually increase difficulty
  • Keep your core engaged to maintain stability
  • Avoid locking your knees or overextending your joints
  • Keep your eyes forward to maintain balance
  • Breathe properly throughout the exercise
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • stroke
  • arthritis
  • Parkinson’s disease
  • obesity
  • multiple sclerosis

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    Frequently asked questions

     

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