1. Starting Position: - Stand with your feet shoulder-width apart. - Keep your knees slightly bent. - Engage your core muscles to maintain stability. - Raise both arms straight up beside your ears, keeping them parallel to each other. Your palms should be facing each other.
2. Movement: - Bend your elbows to lower your arms to shoulder height while keeping your elbows slightly above your wrists. This will create a 'goalpost' position with your arms. - Then, pulse your arms forward by squeezing your chest muscles. Make sure to keep your elbows bent and close to your body. - Focus on engaging your chest throughout the pulse movement. - Perform three small pulses in this position, maintaining control and stability.
3. Return: - After completing the three pulses, return your arms to the starting position by straightening them back up beside your ears.
4. Repetition: - Repeat this movement for a set of 10 to 15 repetitions, ensuring to maintain proper form throughout.
5. Tips: - Keep your shoulders relaxed and avoid raising them towards your ears. - Focus on the contraction in your chest muscles during the pulse. - Breathe steadily; exhale during the pulse and inhale as you return to the starting position.