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

( Single to double leg jump/turn backward opposite side 45 )

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Name of exercise  Func uni-bil jump/turn bkwd opp side 45
Other names of exercise Single to double leg jump/turn backward opposite side 45
Description of exercise The Single to Double Leg Jump/Turn Backward Opposite Side 45 exercise is a plyometric movement that involves jumping and turning to the opposite side while in mid-air. It is a combination of a single leg jump and a double leg jump, followed by a 45-degree turn in the air to land facing the opposite direction. This exercise helps to improve balance, coordination, and explosiveness in the lower body. It also strengthens the leg muscles, particularly the quadriceps, glutes, and calves. The rotational movement challenges the core muscles and improves overall body control. This exercise can be modified to suit different fitness levels by adjusting the height and distance of the jump. It is commonly used in sports training and can also be incorporated into a high-intensity interval training (HIIT) workout.
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
  • Stand on right leg.
  • Jump backwards to left at 45 degrees, turning body to that direction, 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 High
    Direction of Exercise __
    Type of Action Flexion, Circumduction, Abduction, Reposition

    Benefits of exercise

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

  • Increased leg and core strength
  • Improved balance and coordination
  • Enhances agility and quickness
  • Targets multiple muscle groups
  • Improves cardiovascular endurance
  • Can be modified for different fitness levels
  • Increases bone density and joint stability
  • Can be done anywhere with minimal equipment
  • Helps with body control and body awareness
  • Fun and challenging workout option

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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/turn backward opposite side 45 exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this movement. It is also important to avoid this exercise if you are pregnant or have recently given birth. If you experience any pain or discomfort while performing this exercise, it is best to stop and consult with a medical professional before continuing. Additionally, if you are a beginner or have not properly warmed up your muscles, it is recommended to avoid this exercise as it can be quite challenging and may lead to injury. It is always important to listen to your body and modify or avoid exercises that do not feel safe or comfortable for you.

    • 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 low height and gradually increase as you become more comfortable
  • Keep your core engaged throughout the exercise
  • Use a soft surface or mat to prevent injury
  • Avoid overexerting yourself and take breaks if needed
  • Make sure there is enough space around you to perform the exercise safely
  • Maintain a good balance and control your landing
  • Listen to your body and stop if you feel any pain or discomfort
  • Always have a spotter or trainer present for safety.

    • Helpful in Diseases

  • ACL tears
  • Arthritis
  • Osteoporosis
  • Muscular dystrophy
  • Spinal cord injuries
  • Parkinson’s disease
  • Multiple sclerosis
  • Cerebral palsy
  • Stroke

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    Frequently asked questions

     

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