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

( Single to double leg jump to same side 45 )

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Name of exercise  Func uni-bil jump fwd same side 45
Other names of exercise Single to double leg jump to same side 45
Description of exercise The single to double leg jump to same side 45 exercise is a plyometric movement that targets the lower body muscles, particularly the quadriceps, glutes, and calves. It involves jumping from a single leg to a double leg position, while simultaneously rotating the body 45 degrees to one side. This exercise requires explosive power and coordination to execute properly. It can be performed with or without weights, making it suitable for various fitness levels. The single to double leg jump to same side 45 exercise helps improve balance, agility, and overall lower body strength. It is a great addition to any workout routine and can be modified to increase or decrease intensity as needed.
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 forward to side 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, Plantarflexion

    Benefits of exercise

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

  • Improved balance and coordination
  • Increased leg strength
  • Enhanced agility
  • Better core stability
  • Improved explosiveness
  • Increased vertical jump height
  • Improved lateral movement
  • Enhanced cardiovascular endurance
  • Improved overall athleticism
  • 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 to same side 45 exercise is a plyometric movement that involves jumping from one leg to both legs at a 45-degree angle. While this exercise can be beneficial for improving lower body strength and explosive power, 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 and can worsen the injury. Similarly, those with a history of lower back pain or conditions such as sciatica should also avoid this exercise as it can aggravate these issues.Additionally, beginners or individuals who are not used to performing plyometric exercises should avoid this movement. It requires a certain level of strength and coordination, and attempting it without proper training and preparation can increase the risk of injury.Lastly, pregnant women or individuals with balance or stability issues should also avoid this exercise as it involves jumping and can increase the risk of falls. It is always important to listen to your body and avoid any exercise that causes discomfort or pain. Consulting a healthcare professional before attempting this exercise is recommended, especially if you have any underlying health conditions.

    • 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
  • Engage core muscles throughout the movement
  • Start with a lower height and gradually increase as you become more comfortable
  • Keep your feet hip-width apart
  • Land softly on the balls of your feet
  • Avoid locking your knees
  • Do not overextend your back
  • Take breaks if needed
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • ACL injuries
  • Osteoarthritis
  • Patellofemoral pain syndrome
  • Ankle sprains
  • Plantar fasciitis
  • Achilles tendinitis
  • Shin splints
  • IT band syndrome
  • Hip bursitis
  • Low back pain

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    Frequently asked questions

     

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