Duck and Forward Punches

Duck and Forward Punches कैसे करें

1. 1

   Set up for Duck and Forward Punches: clear enough space, arrange the required equipment (no equipment — just your body weight), and briefly warm up the Shoulders.

2. 2

   Take the starting position with a stable base, a neutral spine, and a secure grip or stance as the movement requires.

3. 3

   Perform the movement slowly and under control, focusing on feeling the Shoulders do the work through a full comfortable range of motion.

4. 4

   Breathe steadily throughout: exhale on the effort phase and inhale as you return to the start; never hold your breath.

5. 5

   Avoid the common mistake of rushing reps or using momentum: keep strict form, and stop if you feel sharp pain.