Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and maintain an upright posture. Extend one arm forward in a punching motion, rotating your wrist so your palm faces down. Keep your elbow slightly bent, avoiding full extension. Retract your arm back to your guard and immediately punch with the opposite arm, alternating sides smoothly while maintaining a stable base.
To generate power, initiate the punch from your shoulder, driving through your torso and transferring weight effectively. Actively tighten your core muscles throughout the exercise to stabilize your spine and enhance power transfer. Focus on a controlled retraction of your arm after each punch, bringing it back to your guard to protect your face and prepare for the next strike. Maintain a neutral spine throughout the exercise, avoiding arching or rounding your back to ensure proper form and prevent injury. Allow your wrist to rotate naturally during the punching motion, which will help to maximize power and reduce strain. Keep your eyes focused forward to maintain balance and awareness of your surroundings.
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