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

( Single to double leg jump/turn sideways opposite side )

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Name of exercise  Func uni-bil jump/turn sideways opp side
Other names of exercise Single to double leg jump/turn sideways opposite side
Description of exercise Single to double leg jump/turn sideways opposite side exercise is a plyometric movement that combines jumping and turning to target the lower body and improve overall athletic performance. It involves starting in a single leg stance and then jumping onto the opposite leg while simultaneously turning the body to face the opposite side. The movement requires explosive power and coordination to execute properly. It primarily works the quadriceps, glutes, calves, and core muscles. This exercise can be modified by starting with a smaller jump and gradually increasing the height and intensity. It is commonly used in sports training to improve agility, balance, and coordination, making it a great addition to any workout routine.
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 sideways to left, 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 Abduction, Eversion, Rotation, Extension

    Benefits of exercise

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

  • Improved balance
  • Increased lower body strength
  • Improved coordination
  • Increased agility
  • Enhanced cardiovascular endurance
  • Targets multiple muscle groups
  • Helps with weight loss
  • Improved athletic performance
  • Low impact exercise
  • Can be done anywhere with minimal equipment

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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 sideways opposite side exercise should be avoided in the following situations:Injury: If you have any existing injury or pain in your legs, knees, hips, or back, this exercise should be avoided. It involves a lot of impact and can worsen your injury.
  • Lack of strength and stability: This exercise requires a good amount of strength and stability in your legs and core. If you are a beginner or have weak muscles, it is best to avoid this exercise until you have built up enough strength.
  • Poor balance: This exercise involves jumping and turning, which can be challenging for those with poor balance. It is important to have good balance and coordination before attempting this exercise to avoid the risk of falling and getting injured.
  • Pregnancy: Pregnant women should avoid this exercise as it puts a lot of strain on the abdominal muscles and can be dangerous for the baby.
  • Dizziness or vertigo: If you experience dizziness or vertigo, it is best to avoid this exercise as it involves quick movements and can worsen your symptoms.It is always important to listen to your body and consult with a doctor or fitness professional before attempting any new exercise, especially if you have any pre-existing 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 before starting the exercise
  • Maintain proper form and technique
  • Start with small jumps and gradually increase intensity
  • Keep your core engaged throughout the exercise
  • Do not overextend your jumps or turns
  • Wear proper footwear with good grip
  • Listen to your body and take breaks when needed
  • Avoid doing the exercise on a hard surface
  • Make sure there is enough space around you to avoid collisions
  • Consult a professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • Knee injuries
  • Ankle injuries
  • Muscle strains
  • Tendonitis
  • Plantar fasciitis
  • Shin splints
  • ACL tears
  • Patellar tendinitis
  • Hamstring injuries
  • IT band syndrome

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    Frequently asked questions

     

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