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5.4 Rekoefeningen voor been- en borstspieren
1. Oefening: Rekken van voorzijde dijbeen / beenstrekker (quadriceps)
• Stabiele houding, voetrug van dezelfde zijde
vasthouden
• Hiel tot aan het zitvlak trekken, knie wijst naar
beneden (niet spreiden)
• Recht bovenlichaam, bekken naar voren kantelen
(holle rug) vermijden door het actief spannen
van de buikspieren
• Wissel
2. Oefening: Rekken van rugzijde dijbeen / beenbuiger (dijbiceps)
• Dijbeen met twee handen richting
bovenlichaam trekken
• Rekken door het extra strekken in
het kniegewricht
• Het onderste been houdt gestrekt
grondcontact, heupbuiging behouden
• Wissel
Trapezius
Biceps
Pectoralis major
Straight abdominal
muscle
M. Extensor
digitorum
Gastrocnemius
Tibialis anterior
muscle
Quadriceps
Ileopsoas
Obliquus externus
Dentatus anterior
Deltoid muscle
Sternocleidomastoideus
Trapezius
Elevator scapolae
Rhomboid
muscle
Major back
muscle
Anconaeus
Gluteus
maximus
Adductor
Gastrocnemius
Soleus
Musculus
semimembranosus
Thigh biceps
Extensor
digitorum
Arm-radius muscle
Triceps
Deltoid muscle
Splenius capitis
Sartorius muscle
M. Teres major
33


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