Single to duble leg jump/turn backward same side 45
Description of exercise
The single to double leg jump/turn backward same side 45 exercise is a dynamic movement that combines jumping, turning, and balance. It is performed by starting with a single leg hop to the side, followed by a jump and turn to the same side, and then landing on both feet at a 45-degree angle. This exercise targets the lower body muscles, including the quadriceps, glutes, and calves, as well as the core muscles for stability. It also improves coordination, balance, and agility. This exercise can be modified by using a higher or lower jump, or by adding weights for an extra challenge. It is a great addition to any workout routine for improving overall strength and athleticism.
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 right 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
Extension, Abduction
Benefits of exercise
According to scientific research, this exercise helps in the body per below(ME/1)
The single to double leg jump/turn backward same side 45 exercise is a high-intensity plyometric exercise that involves jumping and turning on one leg while simultaneously rotating the torso to the opposite side. While this exercise can be beneficial for improving lower body strength, power, and coordination, there are certain situations where it should be avoided.Injury or pain: If you have any existing injuries or pain in your lower body, especially in your knees, ankles, or hips, it is best to avoid this exercise. The high impact and rotational movements can aggravate your injury and cause further damage.
Lack of balance or stability: This exercise requires good balance and stability to perform safely and effectively. If you struggle with balance or have a history of falls, it is best to avoid this exercise to prevent any potential injuries.
Beginner or deconditioned individuals: This exercise is more suitable for individuals with a higher fitness level. If you are new to exercise or have been sedentary for a while, it is best to start with simpler exercises and gradually progress to more advanced movements.
Pregnancy: Pregnant women should avoid this exercise as it involves quick and sudden movements that can put stress on the joints and pelvic floor muscles. It is best to consult with a doctor or a certified trainer for safe and appropriate exercises during pregnancy.
Recent surgery or medical procedure: If you have had any recent surgeries or medical procedures, it is important to avoid this exercise until you have fully recovered and have been cleared by your doctor to resume physical activity.In conclusion, the single to double leg jump/turn backward same side 45 exercise can be a challenging and effective exercise, but it is important to listen to your body and avoid it if you have any limitations or health concerns. It is always best to consult with a healthcare professional or a certified trainer before starting any new exercise routine.
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 small jumps and gradually increase height and difficulty
Keep the core engaged throughout the exercise
Use a soft surface or mat to avoid impact on joints
Avoid over-rotating the body
Focus on landing softly to avoid injury
Do not attempt the exercise if you have any existing injuries or pain
Use a spotter for added safety and support
Listen to your body and stop if you feel any discomfort or pain
