Alternating extension and flexion of one arm crosswise in sitting position ► L sit cross punch

Individual work

Sit in a slightly supine position, legs resting slightly bent on the heels, arms bent in front of the chest, alternately stretching one arm crosswise to the respective knee and back to the chest (punching a straight line diagonally downwards in front). The upper body always rotates to the side of the punching movement.

Attention:
Keep your head in a neutral position (no double chin), keep your back straight, consciously tense your stomach (body tension).

Lighten:
Sit upright (upper body less backwards).

Harden:
Hold additional weight in your hands.

2 weight cuffs/weight balls/dumbbells ► Make the exercise more difficult (additional weight)