1. Starting Position:
- Stand upright with your feet hip-width apart.
- Keep your knees slightly bent.
- Bring your palms together in front of your chest, fingers pointing up.
2. Arm Position:
- Lift your elbows to shoulder height, forming a 90-degree angle at your arms.
3. Movement:
- Begin the exercise by lifting your right knee towards your chest while simultaneously pushing your palms together in front of you.
- As your right knee goes up, push your palms firmly together to engage your chest and arm muscles.
4. Alternate Legs:
- Lower your right foot back to the ground and repeat the motion with your left knee.
- Continue alternating legs in a marching motion while continuously pressing your palms together.
5. Tempo:
- Move at a comfortable pace, focusing on form rather than speed.
- Aim for a rhythmical march, maintaining the arm push throughout the exercise.
6. Repetitions:
- Perform for 30 seconds to 1 minute, depending on your fitness level.
- Gradually increase the duration as you become more comfortable with the movement.
7. Breathing:
- Inhale deeply as you bring the knee up and exhale as you press your palms together.
8. Cooling Down:
- After completing your set, bring your feet back together and allow your arms to relax at your sides.
- Take a moment to catch your breath and stretch out your muscles.
Tips:
- Ensure your core is engaged to maintain balance.
- Focus on smooth and controlled movements to prevent injury.
