Exercises for strengthening the shoulder and the arms

Dhands are one of the forms of indigenous exercises done for strengthening the shoulder and the arms. They are done using the palms and legs using the body weight.

1 Straight Dhands: Keep the palms open on the ground at shoulder width apart and toes touching the ground. The body must be straight at the hips and knees. Now, bend the elbows and take the body down as a unit and up. No other part of the body should assist in the lowering'and lifting up of the body. Do as many times as possible. After resting for a while, repeat again as many times as possible.

2.Arch Dhands: Assume an inverted V position by keeping the legs and palms by raising the hips up. Now from this position, bend the elbows and take the body forward to a back arching position and the arms are straight. From here, bend the arms at the elbows and come back down to the starting position. This is done with a suitable and appropriate breathing. Repeat for about 10 times.

3. Leap Dhands: Assume the straight Dhands position. Bend your elbows and go down. Now from this position, use the arm power and toes, leap forward and land on the same position. Go three leaps forward and three leaps backward. This improves the strength of shoulder..

4. Frog Dhands: Assume the Straight Dhands position, Now, move your hips back and rest at the heels and the stretched forward. From this crouching position, leap forward like a frog, take a dip and go back to crouching position. Repeat this four to five times.

5.Clap Dhands: This is, an advanced version of leap dhands. While doing every leap clap with the hands and assume the position after the clap. This will increase the power and strength of the shoulder and arms.

Baithkas

1 Ordinary Baithak: Stand feet apart arms by the side. Swing the arms and assume a half squatting position. Come back to the original position. Repeat this for about 50 times.

2. Charak Baithaks: From a standing position, swing the arms, make a jump forward and squat fully. Then make a backward jump from the squatting position to the standing position to the starting place. Repeat this for about 10 to 15 times. This will improve the legs.

Burpee

From the standing position, quickly assume a full squatting position. Throw the legs back to a stretched position and arch the back. From this position, quickly come back to full squatting position. Then come to the standing position. Try to do it as fast as possible and do for a minimum of 15 times. This will improve endurance, agility and leg power. The name is after its founder.

Squat Jumps

Assume the squatting position with one leg forward. From this position, make a little jump and shift the positions of the legs and assume the squat position. Repeat for about 10 times. After a rest of about 2 minutes, the variation may be done. From the squatting position and arms clasped behind the neck, stand up and jump quickly to change the legs and assume squatting position. This may also be done for about 15 times. Many more exercises are available and they will be deal with in the practical classes. The importance of warming up, mobility exercises, wind sprints, stretching and strengthening exercises will be explained during the practical sessions.