Stretch your arms straight out in front of you and your legs back. Keep your arms almost fully extended with your palms facing down. The thumbs point towards each other and touch. Now lift your chest and legs off the floor by tensing your back muscles.
3
Bring your arms back to your sides and bring your thumbs together behind your back. Your arms remain almost fully extended and your palms are now facing upwards. Exhale as you do this.
4
Move your arms forwards to the side until they are back in the starting position. Your arms remain almost fully extended. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions
Tip
Look towards the floor and keep your cervical spine in line with the rest of your spine.
Muscle groups
Primary
Back extensor
Secondary
Shoulder (posterior)
Back (upper - trapezius)
Back (upper - latissimus)
Tertiary
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Equipment
Body weight
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