Basic exercises for straitening-up

Exercises: Elbow press and Hand press
Training type: Cardio Training
Element: Fire
Chakra: Heart Chakra Activation
Subtle body: Energetic Body.

Requirements

Elbow press and Hand press are exercises that are easy to do. They are both medium-fast and need no coordination skills. You can do them anywhere you have space. Both are low-impact exercises, and your joints will be okay.

Outcome physical

They are medium challenging aerobic activities. They are great for straitening up the spine and loosen up the shoulder joints. If you do them regularly, you can increase your mobility and movement control.

Outcome spiritual:

These two exercises have a significant impact on your subtle energy system. The energetic body gets charged up with aerobic movements, and you will feel this energy immediately. They are also great for heart chakra activation because they work energetically in the chest and upper body area and have a great impact on your personality! After some time, you will feel confident and generous in many ways.

Best ways to do

In a Beginner Circuit: Alternate 10-30 seconds of Elbow press and Hand press for 5-10 circuits. Gradually work up to longer sessions.

In a Cardio Circuit: Alternate 30-60 seconds of these activities with other cardio exercises such as Arms high, Shoulder shake, Side to side, and Arms roll.

In a Cardio/Strength Circuit: Alternate 30-60 seconds of these two exercises with strength exercises, such as Standing push-ups, triceps kickback, Biceps curl, Shoulder side to side, push-ups, and dips.

Guidance

1. Elbow press

With your legs 2 feet apart and your arms raised up sideways, start stepping from side to side whilst bringing your elbows together in front of your chest. Feel the energy flow through your chest. Breathe actively. 

Keypoints:

• Press the elbows together
• Keep your back straight
• Keep your knees soft
• Step touch

2. Hand press

With your legs 2 feet apart and your hands in front of your chest with palms facing forward, alternately step and tap your feet to the other side whilst pressing your hands forward intune with your movements. Feel the energy flow through your chest. Breathe actively.  

Keypoints:

• Straight shoulders
• Push hands  
• Strong core
• Soft knees