Bending the arms sideways and forwards alternately in prone position ► lying back extension

Individual work

Lie on your stomach with your arms stretched out in line with your body. Hold the pistol in both hands and point it forwards (do not rest your arms on the floor), raise your legs slightly, transfer the pistol to one hand and bring both arms back and bend them next to your head (elbows at shoulder height). Raise your upper body slightly, extend your arms forwards again and grasp the gun with both hands and point it forwards. Then transfer the pistol to the other hand and repeat the exercise.

Attention:
Do not lower your upper body completely.

Lighten:
Just hold the starting position.

Variant:
Gather your arms behind your back as straight as possible and move them forwards again to the starting position.

1 pistol (neutralised)