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A / KRACHT
A 22 Schouders
Ga voor de VP staan. De knieën zijn licht gebogen, het
bovenlichaam is recht. Trek de oefenbanden omhoog. Daarbij
wijzen de ellebogen omhoog en de handen omlaag.
A 23 Buik
Neem de ligsteunhouding aan. De tenen staan op de plaat, de
handen op de grond. De armen zijn gestrekt. Houd deze positie
vast.
A 24 Buik
Ga ca. 1 m voor de VP staan. Buig omlaag. De onderarmen
liggen plat op de VP, waarbij de ellebogen de rand van de VP
aanraken en de wijsvingers een V vormen. De rug is recht, de
benen zijn gestrekt. Ga op uw tenen staan en span de buik aan.
Houd deze positie vast.
A 25 Buik
Leg de handen op de plaat, de armen zijn gebogen. Het hoofd
wordt opgetild en het bekken trekt naar de grond. De benen zijn
naar achteren gestrekt.
Druk uzelf nu omhoog. Het bekken moet beneden blijven.
26


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