Wednesday, February 13, 2013

Strong Arms and Shoulders - Powerful Backfist

Read the next blog entry for your exericise of the week.  Happy Valentine's week!  This week we are working arms (better for hugging with, right?).  Although this is a relatively easy-to-do exercise, if you add weights you will increase the challenge and the muscle building and if you increase the speed you will add a more cardiovascular component; I recommend both options.

Powerful Backfists
Begin with our legs in a mid-squat position; belly pulled in toward your spine, chest open, shoulders down and back.  Bring your left hand up by your armpit and your right hand up by your left ear; you want to keep your elbow up and pointing forward.  In class, I always describe it as being like Count Dracula with a cape.  Keeping your knees out and pointing forward, twist to the left (like you are winding up).  For the strike, explode from your legs, then hips, then core, and lastly, out your arm; use your entire body to generate power (and a better workout).  You can either alternate sides for 1 minute or do 30 seconds on the right, then 30 seconds on the left.  Repeat for 2-4 more rounds.

Happy Valentines Day!

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