Half kneeling with the upper body leaning slightly forwards, with the (right) foot placed on the floor, an elasticated band is fixed in place. The stretched arms hold the free end of the elastic band on the side of the kneeling leg (left) at shin height of the lowered leg. From this position, bend your arms (stretch/tension the elastic band further) by bringing your hands to your chest. Then stretch your arms back to the starting position. Of course, the exercise can also be performed with the left leg off the ground and the right leg kneeling (if necessary, change position for several rounds).
Attention:
Always make sure your back is straight (keep your core tensed). The angle of the back and thighs remains unchanged throughout the exercise. Keep your elbows close to your body.
Lighten:
Choose a rubber band with less resistance.
Harden:
Choose a rubber band with more resistance.
Variation:
Grab the band with one arm (side of the kneeling leg - change the position of the half-kneeling position to train the other side = organisation 2 exercises).
