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Warming-up oefeningen (Warm Up)
Begin uw warming-up door te lopen op de plek voor minimaal 3 minuten
en voer de volgende gymnastische oefeningen om het lichaam voor de
opleidingsfase dienovereenkomstig te bereiden. De oefeningen overdrijf het
niet en alleen zo ver draaien tot een lichte weerstand gevoeld. Deze positie
zal iets vast te houden.
Bereik met je linkerhand achter je hoofd naar rechts en trek met de rech-
terhand iets naar links elleboog. Na 20sec. Switch arm
Buig naar voren zo ver mogelijk naar voren en laat je benen bijna ge-
strekt. Toon het met je vingers in de richting van de teen. 2 x 20sec.
Ga zitten met een been gestrekt op de grond en buig naar voren en
proberen om de voet te bereiken met je handen. 2 x 20sec
Knielen in een breed lunge naar voren en ondersteunen jezelf met je
handen op de grond. Druk op de bekken naar beneden. Veranderen na
20 sec been.
Na de warming-up oefeningen door sommige armen en benen los te
schudden.
Luister na de training fase is niet abrupt, maar wil cyclus ontspannen
iets zonder verzet van om terug te keren naar de normale hartslag-zone.
(Afkoelen) Wij raden de warm-up oefeningen op het einde van de training
worden uitgevoerd en om uw workout te beëindigen met het schudden
van de ledematen.
46


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