Take a metal chain in both hands (choose either side of the fist for the chain to come out from) and start to shadow box keeping the chain moving as little as possible and silently as possible. Move the position of the chain to your shoulders and than to your back and continue to shadow box and vary the hight you are moving from. Note how you get the chain to move less as you move from the body and as you learn to move as a whole you get more done with less and with less tension creating a much less visible movement. (chain length can be twice the distance from your hand to the ground standing or as you wish to hold it)

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