- Starting position – kneeling, rest on palms and elbows. The elbows form a right angle.
- Straighten the legs in turn – the emphasis with socks on the floor.
- The body is a straight line: the bar. We fix this position in 5-10 seconds.
- In turn, we go down to one, then the second knee.
After one approach, a rest period is required. It lasts twice as long as stress. Breathing is calm.