The goal of this exercise is to extend and strengthen your muscles and your joints

Extend your right foot back to starting position and at the same time bring your front foot to the start position.

Keep your hips and knees soft and limber. . For many, however, this is not an attractive thought, especially since the upper body is moving at the same time. Instead, focus on stretching your back, shoulders, and chest muscles only while you are stretching your lower body. Step up and hold a light dumbbell in each hand in front of you with your palms facing each other. Lift one elbow at a time so your body is in the "T" shape; you will have four arms for the exercise. For the next set of six repetitions, you will only have three arms for the movement. The rest of the muscles in your body will not get as much stretch as the ones that do get some. For more support for your arms, hold the free end of the bar in between your arms at the small of the back.

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With each repetition, move your forearms one at a time so your hands are resting on the bar between your elbows. Keep back straight as you perform each repetition. After the six sets, you will have two arms for the weight. Start this movement again. Note: If you try this out with a weight that is too heavy, you may feel a muscle strain or even a strain in your elbows. If this happens, set the weight back down until you can't strain it at all. Step down hold a light dumbbell in each hand in front of you with your palms facing each other. Lift one elbow at a time so your body is in the "T" shape; you will have four arms for the exercise.

six sets

For the next set of eight repetitions, you will only have three arms for the movement. The rest of the muscles in your body will not get as much stretch as the ones that do get some. For more support for your arms, hold the free end of the bar in between your arms at the small of the back. With each repetition, move your forearms one at a time so your hands are resting on the bar between your elbows. Keep back straight as you perform each repetition. After the eight sets, you will have two arms for the weight. Start this movement again. Note: If you try this out with a weight that is too heavy, you may feel a muscle strain or even a strain in your elbows. This is not unusual and expected, keep strengthening your body and also train coordination with ropeflow.