Single to double opposite 180 jump exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single to double opposite 180 jump )

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Name of exercise  AROM knee single to double 180 contra jump
Other names of exercise Single to double opposite 180 jump
Description of exercise The single to double opposite 180 jump exercise is a plyometric movement that involves jumping from one foot to the other while rotating 180 degrees in the air. It requires explosive power and coordination to execute the movement smoothly. To perform the exercise, start by standing on one foot and jumping off the ground while simultaneously rotating your body 180 degrees in the opposite direction. Land on the other foot and immediately jump again, rotating your body back to the starting position. This exercise targets the lower body muscles, including the glutes, quads, and calves, while also improving balance and agility. It can be incorporated into a high-intensity interval training (HIIT) workout or used as a warm-up exercise.
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 up and turn 180 degrees to left and land on both feet.
  • Repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance
  • Enhanced coordination
  • Greater agility
  • Better cardiovascular endurance
  • Improved body control
  • Increased range of motion
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Can be done with or without 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

  • Single to double opposite 180 jump exercise should be avoided in the following situations:Injury or Pain: If you have any existing injuries or pain in your knees, ankles, or hips, it is best to avoid this exercise as it involves a high impact landing that can worsen your condition.
  • Lack of Strength and Stability: This exercise requires a strong and stable core, as well as good balance and coordination. If you are a beginner or have weak core muscles, it is best to avoid this exercise until you have built up enough strength and stability.
  • Pregnancy: Pregnant women should avoid this exercise as it puts a lot of stress on the joints and can increase the risk of injury.
  • Dizziness or Vertigo: If you experience dizziness or vertigo, it is best to avoid this exercise as it involves rapid movements and can make your symptoms worse.
  • Recent Surgery: If you have recently undergone surgery, especially on your lower body, it is best to avoid this exercise until you have fully recovered and have been cleared by your doctor.
  • Age and Physical Condition: Older adults and individuals with certain health conditions, such as osteoporosis, should consult with a doctor before attempting this exercise as it can put too much strain on their body.In general, it is important to listen to your body and avoid this exercise if you feel any discomfort or pain. It is always better to err on the side of caution and choose a different, less strenuous exercise that still provides similar benefits.

    • 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
  • Use a stable and non-slip surface for jumping
  • Keep your core engaged throughout the exercise
  • Start with smaller jumps and gradually increase the range of motion
  • Keep your knees slightly bent to absorb the impact
  • Do not let your knees collapse inward
  • Use proper form and avoid swinging your arms for momentum
  • Avoid overexertion and take breaks as needed
  • Listen to your body and stop if you feel any pain or discomfort
  • Consult a trainer or healthcare professional before attempting the exercise if you have any underlying health conditions.

    • Helpful in Diseases

  • Knee injuries
  • Hip injuries
  • Ankle injuries
  • Lower back pain
  • Osteoarthritis
  • Rheumatoid arthritis
  • Osteoporosis
  • Fibromyalgia
  • Plantar fasciitis
  • Shin splints
  • Patellofemoral pain syndrome
  • IT band syndrome
  • Bursitis
  • Tendinitis

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    Frequently asked questions

     

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