Elastic upward punch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic upward punch )

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Name of exercise  Resist shld elevation (punches) w/elastic
Other names of exercise Elastic upward punch
Description of exercise Elastic upward punch exercise is a strength training exercise that targets the chest, shoulders, and arms. It involves using an elastic band or resistance band to perform an upward punching motion. To do this exercise, stand with your feet shoulder-width apart and hold the band with both hands at chest level. Then, extend your arms upward in a punching motion while keeping your elbows slightly bent. Slowly return to the starting position and repeat for the desired number of reps. This exercise helps to improve upper body strength and can be modified by using a stronger resistance band or increasing the number of reps.
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
  • Attach elastic to secure object.
  • Grasp elastic in hand and face away as shown.
  • Lift arm forward and up in a punching motion.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral , Deltoid, Triceps
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Hyperextension, Abduction, Elevation

    Benefits of exercise

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

  • Increased upper body strength
  • Improved coordination
  • Enhanced speed and reaction time
  • Builds muscle endurance
  • Targets multiple muscle groups
  • Can be done anywhere with minimal equipment
  • Improves balance and stability
  • Boosts cardiovascular health
  • Increases power and explosiveness
  • Helps develop proper punching technique

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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

  • The elastic upward punch exercise should be avoided if you have any pre-existing shoulder or wrist injuries, as it puts strain on these joints. It should also be avoided if you have any heart or cardiovascular conditions, as the increased heart rate and exertion could be dangerous. Additionally, if you have any balance or coordination issues, this exercise may not be suitable for you as it requires rapid movements and shifting of weight. Pregnant women should also avoid this exercise as it may put too much strain on their abdominal muscles. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for your individual circumstances.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Maintain proper form and technique throughout
  • Start with a lighter resistance band and gradually increase as needed
  • Keep your core engaged and back straight
  • Avoid locking your elbows
  • Do not overextend your arms
  • Breathe properly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Use a sturdy and secure anchor point for the resistance band
  • Consult a fitness professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Frozen shoulder
  • Carpal tunnel syndrome
  • Tendinitis
  • Rotator cuff injury
  • Fibromyalgia

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    Frequently asked questions

     

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