Single to double leg jump backward opposite 45 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single to double leg jump backward opposite 45 )

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Name of exercise  Func uni-bil jump bkwd opp side 45
Other names of exercise Single to double leg jump backward opposite 45
Description of exercise The single to double leg jump backward same side 45 exercise is a plyometric movement that targets the lower body muscles, specifically the glutes, hamstrings, and quadriceps. It involves jumping from a single leg position to a double leg position while moving backward at a 45-degree angle. This exercise requires explosive power and coordination as it challenges the muscles to quickly switch from a single leg to a double leg stance. It also helps improve balance and stability while strengthening the muscles. This exercise can be modified by adjusting the angle and distance of the jump to suit individual fitness levels. It is commonly used in sports training to improve agility and explosive movements.
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 backward to left at 45 degrees, landing on both feet.
  • Continue jumping.

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    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 Medium
    Direction of Exercise __
    Type of Action Abduction, Extension

    Benefits of exercise

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

  • Improved leg strength
  • Increased explosiveness
  • Enhanced coordination
  • Better balance
  • Greater agility
  • Improved cardiovascular endurance
  • Strengthened core muscles
  • Increased flexibility
  • Improved proprioception
  • Reduced risk of injury

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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 leg jump backward same side 45 exercise should be avoided in certain situations to prevent injury and ensure safety. These include:If you have a history of knee or ankle injuries: This exercise puts a lot of strain on the knees and ankles, so if you have a previous injury in these areas, it is best to avoid this exercise or modify it to reduce the impact.
  • If you have lower back pain: The jumping motion in this exercise can aggravate lower back pain, so it is best to avoid it if you are experiencing any discomfort in this area.
  • If you are pregnant: Pregnant women should avoid this exercise as it puts pressure on the abdominal muscles and could potentially harm the baby.
  • If you have balance issues: This exercise requires good balance and coordination, so if you struggle with balance, it is best to avoid it to prevent falls and injuries.
  • If you are a beginner: This is an advanced exercise that requires a certain level of strength and agility. If you are new to exercise, it is best to start with simpler movements and gradually work your way up to this exercise.In general, it is important to listen to your body and avoid any exercise that causes pain or discomfort. If you are unsure about whether this exercise is suitable for you, consult a fitness professional for guidance.

    • 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
  • Ensure proper form and technique
  • Start with a lower height and gradually increase as you become comfortable
  • Keep your core engaged and your back straight
  • Use a soft surface to prevent injuries
  • Avoid overexerting yourself
  • Take breaks as needed
  • Do not perform the exercise if you have any existing injuries
  • Listen to your body and stop if you feel any pain or discomfort
  • Consult a professional trainer for guidance and modifications.

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Osteoporosis
  • Hip pain
  • Lower back pain
  • Ankle pain
  • Plantar fasciitis
  • Shin splints
  • IT band syndrome
  • Patellofemoral pain syndrome
  • ACL injury
  • Meniscus injury
  • Hamstring strain
  • Quadriceps strain
  • Calf strain
  • Achilles tendonitis
  • Stress fracture
  • Shin splint
  • Runner’s knee
  • Jumper’s knee
  • Patellar tendinitis
  • Iliotibial band syndrome
  • Patellofemoral syndrome
  • Chondromalacia patella
  • Osgood-Schlatter disease
  • Osteoarthritis
  • Bursitis
  • Tendinitis
  • Muscle imbalance
  • Muscle weakness
  • Mobility issues
  • Balance issues
  • Postural issues
  • Athletic performance improvement
  • Injury prevention
  • Rehabilitation
  • Physical therapy
  • Sports training
  • Athletic conditioning
  • General fitness
  • Overall strength and power
  • Coordination and agility
  • Flexibility and range of motion
  • Joint stability and mobility
  • Cardiovascular health
  • Weight management
  • Stress reduction
  • Mental well-being
  • Overall health and wellness

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    Frequently asked questions

     

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