from a standing position

A position such as standing in an extremely tight spread eagle is very strenuous and should not be continued for any great length of time. Leaving just an inch or two (5cm) of "play" for each arm and leg may make the difference between a position that can be sustained for several hours and one that requires release in 10-20 minutes. If someone is tied standing up, it's fairly easy for their upper extremities to go numb or for them to faint or lose their balance and fall (putting even more stress on arms and wrists). There's danger of a faint or fall even after release from a standing position, as you may be dizzy or shaky from impaired circulation. It's not necessary to avoid standing positions completely but you need to exercise extra caution.

From a standing position, lower your body into a split squat, keeping your torso as upright as you can [A]. Now jump with enough force to propel both feet off the floor. While you're in the air, scissor-kick your legs so you land with your left leg forward . Repeat, alternating your forward leg for the duration of the set.

Aus dem Stand, senken Sie Ihren Körper in einen Split-Squat, halten Sie Ihren Oberkörper so aufrecht wie möglich [A]. Jetzt mit genügend Kraft zu springen, um beide Füße vom Boden zu treiben. Während Sie in der Luft bist, Scheren-Kick, so dass Sie Ihre Beine nach vorn mit dem linken Bein landen. Wiederholen Sie abwechselnd Ihre Beine nach vorne für die Dauer des Satzes.