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

( Single to double leg jump forward opposite side 45 )

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Name of exercise  Func uni-bil jump fwd opp side 45
Other names of exercise Single to double leg jump forward opposite side 45
Description of exercise The single to double leg jump forward opposite side 45 exercise is a plyometric movement that involves explosive jumping and lateral movement. It is a full-body exercise that targets the legs, glutes, core, and shoulders. To perform this exercise, start in a standing position with your feet hip-width apart. Bend your knees and hips to lower into a squat position, then explosively jump forward and to the side at a 45-degree angle. Land on your opposite foot and immediately jump back to the starting position. Repeat on the other side, alternating between legs with each jump.This exercise helps to improve lower body strength, power, and agility. It also challenges your balance and coordination while providing a cardiovascular workout. It can be modified for different fitness levels by adjusting the distance and height of the jumps. Incorporating this exercise into your routine can help improve athletic performance and overall fitness.
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 forward to left at 45 degrees, 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 Medium
    Direction of Exercise __
    Type of Action Abduction, Extension, Plantarflexion

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance
  • Enhanced coordination
  • Better agility
  • Increased cardiovascular endurance
  • Improved explosiveness
  • Increased power
  • Improved speed
  • Strengthened core
  • Improved lower body mobility

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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 forward opposite side 45 exercise should be avoided in the following situations:Injury or pain: If you have any injury or pain in your lower body, especially in your knees, ankles, or hips, it is best to avoid this exercise. It involves jumping and landing, which can put a lot of pressure on these joints and aggravate the injury.
  • Lack of strength or stability: This exercise requires a certain level of strength and stability in your lower body, particularly in your legs and core. If you feel weak or unstable in these areas, it is best to avoid this exercise and focus on building strength and stability first.
  • Pregnancy: If you are pregnant, it is important to avoid exercises that involve jumping or sudden changes in direction. These movements can put stress on your pelvic floor and increase the risk of injury.
  • Recent surgery: If you have had any recent surgery, especially on your lower body, it is important to avoid this exercise until you have fully recovered and have been cleared by your doctor to resume physical activity.
  • Dizziness or vertigo: This exercise involves quick movements and changes in direction, which can be disorienting for people who experience dizziness or vertigo. It is best to avoid this exercise if you have these conditions.
  • Lack of coordination: This exercise requires coordination and balance to perform correctly and safely. If you struggle with coordination, it is best to avoid this exercise and focus on simpler movements until you improve your coordination skills.
  • Fatigue: This exercise can be quite challenging and can put a lot of strain on your muscles. If you are feeling fatigued or have already completed a strenuous workout, it is best to avoid this exercise to prevent overexertion and potential injury.Remember to always listen to your body and consult with a doctor or fitness professional if you have any concerns or doubts about your ability to perform this or any other exercise. It is important to prioritize safety and avoid exercises that may cause harm or discomfort.

    • 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 and technique throughout the exercise.
  • Keep your core engaged and your back straight.
  • Start with smaller jumps and gradually increase the intensity.
  • Use a soft surface or mat to avoid impact on your joints.
  • Avoid overexertion and listen to your body’s limits.
  • Do not lock your knees or ankles while jumping.
  • Land softly and with control to avoid injuries.
  • Keep your arms and legs coordinated for balance.
  • Consult a trainer or doctor if you have any existing injuries or medical conditions.

    • Helpful in Diseases

  • Parkinson’s disease
  • Osteoporosis
  • Arthritis
  • Diabetes
  • Obesity

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    Frequently asked questions

     

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