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7. Trek nu herhaaldelijk de knieën naar het lichaam en
train tegelijk buik, benen, armen, rug en billen.
Na de training
Doe de volgende stretchoefeningen na elke training.
Kuiten
1. Steun met beide handen tegen een muur.
2. Zet het rechter been naar voren in een hoek, terwijl het linker
been gestrekt blijft.
3. Duw de linker hiel langzaam op de grond.
Houd deze positie gedurende ca. 15 – 20 seconden aan.
4. Verander van been en herhaal de oefening.
Voorkant bovendij
1. Steun met de rechter hand tegen de muur.
2. Grijp met de linker hand uw enkel en trek de linker voet, zo-
als op de afbeelding, naar de billen toe.
3. Houd deze positie gedurende ca. 15 – 20 seconden aan.
4. Herhaal deze oefening voor het andere been.
Zijkanten
1. Ga recht staan.
2. Leg de linker arm achter het hoofd.
3. Grijp met de rechter hand uw linker elleboog.
4. Trek uw elleboog lichtjes naar rechts en buig tegelijk ook het
bovenlichaam in een rechte lijn naar rechts. Buig niet door
in de heup.
5. Houd deze positie gedurende ca. 15 – 20 seconden aan.
6. Herhaal deze oefening voor de andere kant.
69


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