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Ewa Chodakowska's plan entirely dedicated to the abs and waist – you'll strengthen your core, sculpt your abs, and slim your waist.

SKIP C Z PROSTOWANIEM RĄK W GÓRĘ_LOOP.mp4

SKIP C Z PROSTOWANIEM RĄK W GÓRĘ_COVER.jpg

Skip C with arms straight up is a dynamic exercise that combines elements of cardio and strength training. It engages the muscles of the legs, glutes, and core while simultaneously increasing heart rate, improving coordination, and strengthening the shoulders. 

Regular practice of Skip C enhances endurance, ankle mobility, and overall physical fitness, making it an excellent addition to functional and interval training.

<h2>Which muscles work during Skip C with arms up?</h2>

<strong>Main muscles:</strong>
* hamstrings  
* calves  
* shoulder muscles  

<strong>Assisting and stabilizing muscles:</strong>
* abdominal muscles (rectus and obliques)  
* glutes  
* muscles stabilizing the torso and pelvis  

<h2>Proper technique</h2>

<strong>Starting position:</strong>
1. Place your feet shoulder-width apart.  
2. Keep your back straight and engage your core.  
Unlike Skip A (knees up), where the torso is vertical or slightly leaned back, a slight forward lean of the torso is allowed and even recommended in Skip C.  
3. Stand on your left leg, with your right leg slightly lifted.  
4. Place your arms by your sides, elbows bent, palms facing forward, elbows low.  

<strong>Movement:</strong>
1. Run in place, bringing your heels toward your glutes.  
2. Alternately straighten your arms up overhead and lower them back to the starting position.  
3. Maintain a rhythmic and smooth motion.  
4. Land softly on your feet, controlling the impact.  

<strong>Breathing:</strong>
* Breathe freely, adjusting the rhythm to the exercise intensity.  
* Inhale when lowering the arms, exhale when straightening them up.  

<h2>Common mistakes</h2>
* Heels not lifted high enough toward the glutes.  
* Lack of control when landing – hard stomping on the ground.  
* Arms dropped too loosely instead of controlled up-and-down movement.  
* Too fast a pace, causing loss of stability.  

<h2>Tips</h2>
* Keep your back straight and core engaged at all times.  
* Land softly and control leg movements.  
* Move your arms smoothly up and down without jerking.  
* Maintain rhythm and balance between the legs.  
* Perform the exercise dynamically but with control to avoid injury.  

<h2>Which training to pair with Skip C with arms up?</h2>
This exercise is ideal for:  
* cardio and interval (HIIT) training  
* functional and general fitness workouts  
* warm-ups before strength training  
* workouts improving coordination and endurance


Skip C with arms straight up

Skip C with arms straight up

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Which muscles work during Skip C with arms up?

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