Swinging arms with an expander
Reps20 times
Calories burned123 kcal
LevelBeginner
Changing duration and load is available in our application
Fix the expander at chest level, as shown in the figure. Take the handles of the expander and step back about 1.5 meters. Stretch your arms out in front of you. Hands should be strictly parallel to the floor. The legs during the exercise are shoulder-width apart. This will be your starting position. As you exhale, spread your arms to the sides and hold them in the most tense state for 1 second. The arms may be slightly bent at the elbows. Return to the starting position while inhaling.
How to perform the exercise
20 times
123 kcal
Control your movement and do not rush.
01
Attachment
Anchor the band at chest level.
02
Starting position
Grab the handles and step back about 1.5 meters. Extend your arms in front parallel to the floor, feet shoulder-width apart.
03
Spread
Exhale and spread your arms to the sides.
04
Hold
Hold your arms in maximum tension for 1 second; arms may be slightly bent at the elbows.
05
Return
Inhale and return to the starting position.
Variants
Beginner
Use a light band and control the range.
Middle
Work with moderate resistance, keeping a pause.
Professional
Increase resistance and perform a slow return.
Which muscles are working
Shoulders and arms
Benefits of the exercise
Strength
Builds shoulder strength.
Balance
Improves control of variable resistance.
Simply
Adds variety to training.
Contraindications
Acute pain in shoulders or neck.
Recent injuries to shoulder or neck.
Medical prohibition of shoulder loading.
Recommendations
Attachment
Check band attachment before your set.
Torso
Keep your torso still.
Tempo
Return slowly.
