Jak wykonać ćwiczenie
- 1
Stand tall with your feet shoulder-width apart, chest out, and shoulders back.
- 2
Hold the resistance band with both hands, palms facing up or facing each other, depending on the band type.
- 3
Bend your elbows at a 90-degree angle and glue your upper arms to your sides.
- 4
The band should have some tension in the starting position, with your hands closer together in front of your stomach.
- 5
Rotate Outward: While keeping your elbows tucked into your sides, slowly move your hands away from each other, stretching the band.
- 6
Squeeze: Squeeze your shoulder blades together and down as you rotate your hands outward.
- 7
Range of Motion: Rotate your hands as far outward as you comfortably can without allowing your elbows to leave your sides.
- 8
Hold: Hold the end position for 1–2 seconds to maximize muscle engagement.
- 9
Return: Slowly and with control, bring your hands back to the starting position.
