The fists or the thumb is going to be now on the outside of the fists like a warrior fist. It's very important not to move the hips left and right here. So the squatting help us to keep the lower body stable while we're doing explosive movement with the hands. First up, then front and then side. And then as we squeeze, we're going to squeeze the ball on the exhale. So on the exhale, you tense all the muscles.

When you test the muscle, you start from the shoulder blade. You move gradually until the muscular tension comes all the way to the fingertips. So it's gonna be like this. Exhale. Yeah, gradually and really squeeze like there's a really tough ball here that you need to squeeze down and that will really be very good for all the muscular area here, the tendons and the bones. Yeah, explosive movement is just, you just work with your own energies to see what, what works best for you in terms of the, if you're very weak here you might have to strengthen more and, and do the explosive movement a little bit more relaxed and not so, so strong.

It's really a personal thing. And you'll develop strength over time and you can do explosive movements more. Now, after you finished with three squeezing, you keep the tension, you turn the hand while keeping the tension and pulling the ball inside and keeping that tension. Yeah. So let's do together the hands by the side, the waistline, and then open. One exhale, inhale, soft 10 exhale.

Strong, keep the tension. Inhale. Bring it to the body. 123 inhale, exhale. Inhale, soft the whole arm. Exhale, gradually start to tense shoulder blade all the way to the wrist.

One more. Inhale. Exhale, turn, keep the tension. Bring the energy into the body as you making a fist. twice more. Relax and shake the hands a little bit