1. Start Position: Stand with your feet shoulder-width apart. Keep your knees slightly bent and your core engaged. Position your arms in front of you, with your elbows bent at a 90-degree angle and your fists at chest height.
Movement:
2. Duck Movement: - Lower your body into a squat position by bending your knees and pushing your hips back. - Ensure that your knees do not protrude past your toes. - Keep your back straight and chest up as you lower.
3. Forward Punch: - As you come up from the squat, simultaneously extend your right arm forward, punching straight ahead while keeping your left arm in position. - Shift your weight onto your left foot as you punch with your right arm.
4. Repeat: - Return to the start position after the punch. - Alternate the forward punch with your left arm in the next repetition, maintaining the squatting motion.
Tips:
- Maintain a steady rhythm throughout the exercise. - Focus on proper form to avoid injury. - Start with slow repetitions and gradually increase speed as you become more comfortable.