Full - arm lift
prepare: legs erect, the back wall. Arms side raise ( horizontal position ), arm ( upper arm is parallel to the ground, forearm and upper arm 90 degrees ) both fists up. Action: raise both hands until the arms are straight, then the arm is ready to move, for once. A total of 30 times. Speed: medium speed, uniform speed. Note: 1. when the arms fall back, the upper arm is parallel to the ground, and the forearm and upper arm are 90 degrees. 2. if it cannot be completed at one time, it can be completed in a sub - das Mal.