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Luxury Up & Down
Warming-up exercice
3
EN - INNER THIGH STRETCH
Sit on the floor and bend you legs so that the soles of your feet
are together. Place your hands on your ankles. Lean forward
from the waist and press down lightly on the inside of your
knees. You should feel a stretch in the muscles of your inside
thigh.
FR - ETIREMENT DE L’INTÉRIEUR DES
CUISSES
Asseyez-vous sur le sol et pliez vos jambes de sorte que les
plantes des pieds se touchent. Placez vos mains sur vos chevilles.
Penchez-vous vers l’avant à partir de la taille et appuyez-vous
légèrement sur l’intérieur des genoux. Vous devriez sentir s’étirer
les muscles de l’intérieur des cuisses.
DU - STREKKEN VAN DE BINNENSTE
DIJSPIEREN
Ga op de vloer zitten en buig uw benen zo dat de zolen van uw
voeten tegen elkaar komen te liggen. Plaats uw handen op uw
enkels. Leun voorwaarts vanuit uw middel en druk lichtjes op de
binnenkant van uw knieën. U moet een rek voelen in de spieren
van uw binnendij.
SP - ESTIRAMIENTO DEL INTERIOR DE LOS
MUSL
OS
Siéntese en el suelo y doble las piernas de forma que las plantas
de los pies se toquen. Ponga las manos sobre los tobillos.
Inclíne el tronco hacia adelante a partir de la cintura y apóyese
ligeramente en el interior de las rodillas hasta sentir que los
músculos del interior de los muslos se estiran.
GE - DEHNEN DER INNENSCHENKEL
Setzen Sie sich auf den Boden und beugen die Beine, so
dass sich die Fußsohlen berühren. Legen Sie die Hände auf
die Knöchel. Beugen Sie sich nach vor von der Taille aus und
drücken leicht auf die Knieinnenseiten. Sie fühlen, wie die
Muskeln der Innenschenkel gedehnt werden.
IT - STIRAMENTO DELL’INTERNO DELLE
C
OSCE
Sedetevi per terra e piegate le gambe in modo che le piante dei
piedi si tocchino. Appoggiate le mani sulle caviglie. Inclinatevi
in avanti partendo dalla vita e premete leggermente sull’interno
delle ginocchia. Dovreste sentire stirarsi i muscoli dell’interno
delle cosce.
RU - РАСТЯЖКА ВНУТРЕННЕЙ СТОРОНЫ
ЛЯЖЕК
Сядьте на пол и согните ноги так чтобы подошвы ног
касались друг друга. Положите руки на лодыжки.
Наклонитесь вперед, начиная с талии и слегка обопритесь
на внутреннюю часть коленей. Вы должны почувствовать
растяжение мышц внутренней стороны ляжек.
45


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