Manual Kettler Vital - 7820-400 (page 30 of 40) (English, German, Dutch, French, Italian, Polish, Spanish)

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Oefening 1a – d Oplichten van het bovenlichaam

Uitgangspositie: het apparaat stevig opstellen. Deze beensteun

op de lengte van uw dijbeen instellen, zodat het dijbeen net on-

der het bekken op de beensteun ligt en het bovenlichaam nog vrij

te bewegen is. De voeten staan op de bodemsteunen. De handen

pakken de handgrepen vast. De benen worden door de been-

steunen ingeklemd.

Beweging: de volgende 4 oefeningen (a – d) tonen de rugoefe-

ningen in volgorde van belastingsintensiteit (armhouding).

Beginners en bewegingsonzekere personen kunnen ter ondersteu-

ning van de beweging de handgrepen vastpakken. Gevorderden

leggen tijdens de training de handen in de nek of houden ze bo-

ven het hoofd. Het bovenlichaam wordt langzaam naar voren ge-

bogen tot een horizontale

positie (1c) bereikt is. Vervolgens het

bovenlichaam weer oprichten, echter onder geen voorwaarde te

ver terug buigen. De wervelkolom vormt één lijn met de beenas.

Houd tijdens de beweging de rug recht.

Werking: rugstrekspieren, bilspieren en achterste dijbeenspieren.

afb. 1a

afb. 1b

afb. 1c

afb. 1d

Oefeningen

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Kettler Vital - 7820-400 Manual

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