How to Do
The any dynamic exercise light should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the any dynamic exercise light.
Beginning
1. Stand tall, knees slightly bent, feet shoulder-width apart, and arms spread horizontally to the sides.
2. Cross your arms in front of you and pull them back as far as you can.
3. Rep the back-and-forth motion till the set is finished.
Movement
1. Maintain a firm abs and a straight back.
2. Face forward, take steady breaths, and force yourself forward with your muscles.
3. Your arms should swing in a smooth and steady motion, as close to their full range of motion as feasible.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
