Raising and lowering as well as rotation of the upper body in push-up position ► push up & rotation

Individual work

In the push-up position, bend and stretch your arms (lower and raise your upper body). Back in the starting position, raise one arm vertically upwards in an arching movement, turning your body sideways, your gaze following the outstretched arm. Switch sides for the next exercise.

Attention:
In push-up position: head, torso, hips and knees practically form a line (do not stretch your buttocks upwards or let them sag, tense your stomach). Push-ups: no hollow back and elbows bent at an angle of approx. 45° from the upper body ("A" shape with the arms). The shoulders are fixed and pulled down towards the hips.

Lighten:
Support your knees on the floor (feet held high). Without push-ups; alternately rotate upper body in push-up position.

Harden:
Additional weight: support both hands on a dumbbell in the push-up position.

2 dumbbells ► make the exercise more difficult (additional weight)