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Ga op één been, uw knieën bij elkaar
houdend, recht uw heupen en til één
been op bij de enkel. Trek uw been
naar uw achterwerk tot u een lichte
spanning voelt.
Strek de achterkant van uw been, waar-
bij u uw hak op de grond houdt. Buig
naar voren tot u een lichte spanning
voelt.
Plaats uw gestrekte been op een verho-
ging (step, stoel, ...) en buig naar voren,
uw rug recht houdend, tot u een lichte
spanning voelt.
Tip: Stelt u zich voor dat uw navel uw
dijbeen raakt.
Voorkant dijbeen
Kuitspieren
Achterkant dijbeen
Plaats uw handpalm tegen een deurpost
of muur aan terwijl u uw arm buigt.
Draai uw bovenlichaam door over uw
schouder te kijken. Doe dit tot u een
lichte spanning voelt.
Trek uw elleboog naar onderen terwijl
deze achter uw hoofd is. Doe dit tot u
een lichte spanning voelt.
Armstrekken
Borstspieren
Persoonlijke training
NL
8


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