Raising and lowering the arms backwards while standing

Individual work

Stand shoulder-width apart with knees slightly bent, upper body leaning forwards with a straight back, hold the gymnastics pole behind the body with arms outstretched (backs of hands pointing downwards), feet in the loops, move the gymnastics pole backwards and upwards to approximately shoulder height and back to the starting position with arms almost outstretched.

Attention:
The movement only takes place in the arms (upper body always remains stable), keep your back straight (tense your core), pull your shoulder blades back and down.

Lighten:
Choose less strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands; roll up the elastic bands more.

1 gymnastic bar with elasticated straps