1. Setup:
- Adjust the cable machine so that the pulley is set at a height approximately in line with your shoulder.
- Attach the handle to the pulley.
2. Starting Position:
- Stand facing away from the cable machine, feet shoulder-width apart.
- Hold the handle with your right hand, keeping your elbow bent and your hand near your chest.
3. Stance:
- Position your feet in a slight stagger, with your left foot forward and right foot back for balance.
- Engage your core to maintain stability throughout the movement.
4. Execution:
- Inhale, and as you exhale, extend your right arm forward in a punching motion, aiming to fully extend your arm without locking the elbow.
- Twist your torso slightly to the right as you jab, engaging your core and allowing your hips to rotate along with your movement.
- Hold for a moment at the end of the movement to feel the contraction in your shoulder and chest muscles.
5. Return:
- Slowly return to the starting position by bringing your hand back to your chest while maintaining control of the cable.
6. Repetitions:
- Perform 10-15 repetitions on the right side.
- Switch to the left side and repeat the same number of repetitions.
7. Cool Down:
- Finish with some light stretching of the shoulders and chest to help with recovery.
Tips:
- Keep your movements controlled to avoid injury.
- Focus on your form, ensuring your back remains straight and core engaged.
- Adjust the weight on the cable machine to match your fitness level, starting with a lighter weight if you're a beginner.
