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Dynamic Bent Knee Heel Press
Starechtopmetéénvoetnaarvorenendeanderevoetnaar
achteren, de benen op heupbreedte gespreid en de voeten
naarvorengericht.Steunindiennodigmetéénhandtegen
een muur voor evenwicht. Buig beide knieën, waarbij u
gewicht zet op de achterste hiel. Ontspan door terug te keren
naar de starthouding. Elke herhaling van de reeks moet 1 tot
3 seconden duren. Herhaal dit 10 of 20 keer in een doorlo-
pende, beheerste, vloeiende reeks. Herhaal de stretchoe-
fening met het andere been. Steun indien nodig tegen een
muur of iets anders voor evenwicht.
Dynamic Side Reach
Sta rechtop met de voeten uit elkaar, de knieën licht gebogen
endearmennaasthetlichaam.Reikmetéénhandboven
het hoofd en buig naar de andere kant. Ontspan door terug
te keren naar de starthouding. Buig daarna met het andere
hand naar de andere kant. Gebruik de andere arm om het
lichaamsgewicht te steunen op de dij, indien nodig. Elke
herhaling van de reeks moet 1 tot 3 seconden duren. Herhaal
dit 10 of 20 keer in een doorlopende, beheerste, vloeiende
reeks.
31


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