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Warming-up en Cooling-down
(vervolg)
ARMEN
Plaats uw voeten licht uit
elkaar (schouderbreedte).
Hef beide armen boven uw
hoofd. Verstrengel uw
vingers en duw deze
voorzichtig omhoog met uw
palmen naar boven; houd dit
10 seconden vast.
RUG
Plaats uw voeten licht uit
elkaar (schouderbreedte).
Pak uw handen achter uw
rug, duw voorzichtig weg
van uw rug; houd dit
10 seconden vast.
HAMSTRING
Strek één been voor u uit. Vergeet niet uw knieën licht
gebogen te houden. Plaats uw handen op de dij van het
andere been om uw bovenlichaam te ondersteunen.
Buig voorover vanuit uw middel totdat u het voelt
trekken aan de achterkant van uw dij. Uw rug moet zijn
natuurlijke rechte houding behouden en uw bovenli-
chaamsgewicht moet ondersteund worden door uw
handen op uw gebogen been. Houd dit tenminste
10 seconden vast en herhaal dit met het andere been.
7


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