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STRETCHING
EERST STRETCHEN
Voordat u met trainen begint, moet u eerst een paar minuten strekoefeningen doen. Die verbeteren uw beweeglijkheid en
verminderen de kans op blessures. Voer de rekoefeningen met langzame en soepele bewegingen uit.
1. KUITREKOEFENINGEN STAAND
Zet met één been een stap naar voren zodat u een halve meter van een muur
vandaan staat en buig naar de muur toe. Steun met uw handoppervlakken
tegen de muur aan. Druk tegen de muur en laat hierbij beide voetzolen op de
grond staan. Houd de spanning vast en tel tot tien.
2. DE BEENSTREKKERS (QUADRICEPS) STAAND REKKEN
Houdt u zich vast (bijv. aan een muur) om het evenwicht niet te
verliezen. Neem uw linker enkel vast en druk hem tegen uw zitvlak
aan. Tel tot tien. Daarna herhaalt u de oefening met uw rechter
enkel.
3. DE BEENBUIGERS ZITTEND REKKEN
Ga met uitgestrekte benen op de grond zitten. Buig uw bovenlichaam naar
voren toe, totdat u met uw vingers uw tenen raakt. Houd uw kniegewricht
hierbij gestrekt. Blijf gedurende tien seconden in deze houding zitten.
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