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Warming-up exercice
Luxury Up & Down
2
EN - CALF AND ACHILLES STRETCH
Stand approximately one arms length away from a wall or chair
with your feet hip-width apart. Keeping your toes pointed
forward, move one leg in close to the chair while extending the
other leg behind you. Bending the leg closest to the chair and
keeping the other leg straight, place your hands on the chair.
Keep the heel of the back leg on the ground and move your hips
forward. Slowly lean forward from the ankle, keeping your back
leg straight until you feel a stretch in your calf muscles. Hold for
20 to 30 seconds. Repeat for the opposite leg.
FR - ETIREMENT DU MOLLET ET DU
TENDON D
ACHILLE
Placez-vous debout face à un mur ou une chaise, placez une
jambe vers la chaise et tendez l’autre jambe derrière vous. Pliez
la jambe en l’avançant le plus près possible de la chaise tout en
gardant l’autre jambe tendue et placez vos mains sur la chaise.
Maintenez au sol le talon de la jambe en retrait et poussez vos
hanches vers l’avant. Penchez-vous doucement vers l’avant à
partir de la cheville tout en gardant bien droite la jambe arrière
et inclinez-vous jusquà ce que vous sentiez les muscles de votre
mollet s’étirer. Maintenez la position pendant 20 à 30 secondes.
Répétez le mouvement avec l’autre jambe.
DU - HET STREKKEN VAN DE KUITEN EN DE
ACHILLESPEES
Sta ongeveer op één armlengte van een muur of stoel met uw
voeten op heupbreedte van elkaar. Terwijl uw voeten recht naar
voren gericht blijven, beweegt u één been naar de stoel terwijl
u het andere been achter u uitstrekt. Buig het been het dichtst
bij de stoel en houd het andere been recht; plaats uw handen
op de stoel. Houd de hiel van het achterste been op de grond
en beweeg uw heupen naar voren. Leun langzaam naar voren
vanuit de enkel en houd daarbij uw achterste been gestrekt
totdat u rek voelt in uw kuitspieren. Houd dit 20 tot 30 seconden
vol. Herhaal voor het andere been.
SP - ESTIRAMIENTO DE LA PANTORRILLA Y
DEL TENDÓN DE AQUILES
De pie frente a una pared o una silla, ponga una pierna hacia la
silla y la otra estirada hacia atrás. Doble la pierna avanzándola lo
más cerca posible de la silla, manteniendo la otra pierna estirada
y ponga las manos sobre la silla. Mantenga el talón de la pierna
estirada hacia atrás pegado al suelo y empuje las caderas hacia
adelante. Inclínese suavemente hacia adelante a partir del
tobillo, manteniendo bien derecha la pierna atrás e inclínese
hasta que sienta estirarse los músculos de la pantorrilla.
Mantenga la posición durante 20 a 30 segundos. Repita el
movimiento con la otra pierna.
GE - DEHNEN DER WADE UND DER
ACHILLESSEHNE
Stellen Sie vor eine Wand oder einen Stuhl; die Zehen zeigen
nach vorne. Setzen Sie ein Bein in Richtung Stuhl und strecken
das andere Bein nach hinten. Beugen Sie das vordere Bein,
indem Sie es möglichst nahe nach vorn zum Stuhl ziehen, halten
Sie das andere Bein gestreckt und legen die Hände auf den
Stuhl. Die Ferse des hinteren Beins bleibt auf dem Boden und
drücken Sie die Hüfte nach vorne. Beugen Sie sich langsam nach
vorne vom Knöchel aus, während das hintere Bein gerade bleibt.
Dehnen Sie, bis Sie ein Ziehen in den Wadenmuskeln spüren.
Halten Sie diese Position 20 bis 30 Sekunden. Wiederholen Sie
die Übung mit dem anderen Bein.
IT - STIRAMENTO DEL POLPACCIO E DEL
TENDINE D’ACHILLE
Mettetevi in piedi di fronte ad un muro o ad una sedia, ad una
distanza di circa un braccio, divaricate i piedi della larghezza
dei vostri fianchi. Mantenendo le dita dei piedi rivolte in avanti,
avanzate una gamba verso la sedia e tendete l’altra gamba
all’indietro. Piegate la gamba in modo che si avvicini il più
possibile alla sedia mantenendo sempre l’altra gamba ben stesa
e mettete le mani sulla sedia. Mantenete ben appoggiato a terra
il tallone della gamba spostata all’indietro e spingete i fianchi in
avanti. Chinatevi dolcemente in avanti partendo dalla caviglia
mantenendo ben diritta la gamba tesa all’indietro e continuate
a chinarvi fin quando sentirete stirarsi i muscoli del polpaccio.
Restate in questa posizione per 20-30 secondi. Ripetete
l’esercizio con l’atra gamba.
RU - РАСТЯЖКА ИКР И СУХОЖИЛИЯ
АХИЛЛА
Встаньте напротив стены или стула, поставьте ногу на стул и
расставьте другую ногу сзади Вас. Согните ногу, выдаваясь
вперед как можно ближе к стулу, сохраняя другую ногу
расставленной и положите ладони на стул. Сохраняя
всю поверхность ступни (в т.ч. пятку) на полу, направьте
бедра вперед. Медленно наклонитесь вперед, начиная с
лодыжки, не сгибая ноги и продолжайте до тех пор пока
не почувствуете растяжение икровой мышцы. Сохраните
положение в течение 20 – 30 секунд. Повторите упражнение
на другой ноге.
44


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