DB squat punch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB squat punch )

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Name of exercise  Resist knee squat/trunk rotn/shld flx w/wt
Other names of exercise DB squat punch
Description of exercise DB squat punch is a full-body exercise that combines a squat and a punching motion. To perform this exercise, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand at shoulder height. Lower into a squat position, keeping your chest up and your weight in your heels. As you come up from the squat, extend your arms and punch one dumbbell forward, rotating your torso slightly. Return to the starting position and repeat on the other side. This exercise engages your legs, core, and arms, making it a great addition to any strength training or cardio routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand with feet at shoulder distance apart or more, arms at sides, weights in hands.
  • Squat down,
  • Return to standing and twist upper body to left and punch to left with the right arm, shifting weight to right leg.
  • Return and repeat squat and punch to other direction.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Shoulder
    Type of Muscles Abdominal, Back, Deltoid, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Rotation
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Full body workout
  • Builds strength in legs and core
  • Increases cardiovascular endurance
  • Improves balance and coordination
  • Targets multiple muscle groups simultaneously
  • Can be done with or without weights
  • Can be modified for different fitness levels
  • Can be incorporated into HIIT or circuit training
  • Increases power and explosiveness
  • Can help with weight loss and toning.

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • DB squat punch exercise should be avoided if you have any existing injuries or conditions that may be aggravated by the movements involved. This includes knee, hip, or back injuries, as well as any shoulder or arm issues. If you experience pain or discomfort during the exercise, it is important to stop and consult a medical professional before continuing. Additionally, if you are pregnant or have recently given birth, it is recommended to avoid this exercise as it may put unnecessary strain on the abdominal muscles. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Speed up the motion as the weight shift becomes more natural feeling.

    • Helpful in Diseases

  • Obesity
  • Cardiovascular disease
  • Diabetes
  • Osteoporosis
  • Arthritis

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    Frequently asked questions

     

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