Stand upright on one leg (right) with both feet in the loops. Hold the gymnastics pole in front of your hips with your arms almost straight and turn it so that the elasticated straps are crossed. Spread the free free leg (left) out to the side and return to the starting position.
Attention:
Keep your upper body upright (tense your core).
Lighten:
Select less strong elastic bands; roll up the elastic bands less.
Harden:
Select stronger elastic bands; roll up the elastic bands more.
Variant I:
Same exercise, but place the gymnastics pole on your shoulders behind your head.
Variant II:
Place one end of the gymnastics pole on the floor next to your standing leg, hold the other end at hip height (tilt the gymnastics pole slightly at an angle towards your body). Spread the outer leg in the loop of the lower elastic band against the resistance
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