Shadow boxing is a form of exercise and training in combat sports, particularly in boxing and martial arts, where a person practices their technique without an opponent or physical contact. The term "shadow" refers to the imaginary opponent that the practitioner visualizes during the workout. It is usually performed in front of a mirror or an open space, allowing the individual to observe and correct their form and movements. Shadow boxing is an intense workout that elevates the heart rate, making it an effective cardio exercise. It helps improve endurance and stamina.
First of all, Hold both of your hands up at shoulder height.
This is the starting position.
From here, punch both hands down to your side, if you can extend your arms fully at the elbow., But if you cannot, extend your arms as best you can, then bring them back in and repeat. Continue to do this for the allotted time. As you tire, try to keep a full range of movement. You can increase the difficulty of this exercise by using wrist weights.