Seated Fist Pulse (Forearms) Instructions
1. Positioning:
- Sit on the floor with your legs crossed or in any comfortable seated position.
- Keep your back straight and engage your core muscles.
2. Starting Position:
- Raise your arms above your head, keeping your elbows slightly bent.
- Make a fist with both hands, ensuring your palms face forward.
3. Movement:
- Gently pulse your fists up and down, moving approximately 2 to 6 inches in each direction.
- Keep the movement controlled and steady.
- Focus on engaging the muscles in your forearms while maintaining a relaxed upper body.
4. Breathing:
- Inhale deeply as you prepare to start the movement.
- Exhale slowly as you pulse your fists.
5. Repetitions:
- Perform this pulsing motion for about 30 seconds to 1 minute.
- Rest for a few seconds before repeating for a total of 2 to 3 sets.
6. Form Tips:
- Avoid raising your shoulders; keep them relaxed away from your ears.
- Maintain a neutral wrist position to avoid strain.
7. Cool Down:
- After completing the sets, stretch your forearms by extending your arms and gently pulling back on your fingers with the opposite hand.
- None required; this exercise can be performed using just your body weight.
