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Warming-up exercice
Luxury Up & Down
4
EN - BUTTOCKS, HIPS AND ABDOMINAL
STRETCH
Lay flat on your back with your hips relaxed against the floor.
Bend one leg at the knee. Keeping both shoulders flat on the
floor, gently grasp the bent knee with your hands and pull
it over your body and towards the ground. You should feel a
stretch in your hips, abdominals and lower back. Hold for 20 to
30 seconds and release. Repeat for the opposite leg.
FR - ETIREMENT DES FESSIERS, DES
HANCHES E
T DES ABDOMINAUX
Couchez-vous sur le dos, vos hanches contre le sol. Pliez une
jambe à hauteur du genou. Laissez bien vos épaules à plat sur
le sol et, à l’aide de vos deux mains, saisissez doucement le
genou plié et tirez-le au-dessus du corps et ensuite vers le sol.
Vous devriez sentir les muscles s’étirer au niveau des hanches,
des abdominaux et de la partie inférieure du dos. Maintenez la
position pendant 20 à 30 secondes.
DU - STREKKEN VAN DE SPIEREN VAN HET
ACHTERWERK, DE HEUPEN EN DE BUIK
Ga plat op uw rug liggen met uw heupen ontspannen tegen de
vloer. Trek één knie omhoog. Met de schouders plat tegen de
grond neemt u de gebogen knie zachtjes met uw handen vast
en trekt u hem over uw lichaam, naar beneden. U moet nu een
lichte rek voelen in uw heupen, buik en onderrug. Houd dit 20
tot 30 seconden vol en laat los. Doe hetzelfde voor de andere
kant.
SP - ESTIRAMIENTO DE LOS GLÚTEOS, DE
LAS CADERAS Y DE LOS ABDOMINALES
Acuéstese de espaldas, las caderas pegadas al suelo. Doble una
pierna a altura de la rodilla. Mantenga los hombros contra el
suelo y con las dos manos, coja suavemente la rodilla doblada
y tirela encima del cuerpo y luego hacia el suelo. Debe sentir
estirarse los músculos a nivel de las caderas, de los abdominales
y de la parte inferior de la espalda. Mantenga la posición
durante 20 a 30 segundos.
GE - DEHNEN DER POBACKEN, DER
HÜFTEN UND DER BAUCHMUSKELN
Legen Sie sich auf den Rücken, die Hüften liegen entspannt
auf dem Boden. Beugen Sie ein Bein am Kniegelenk. Beide
Schultern bleiben flach auf dem Boden ; mit beiden Händen
fassen Sie sanft das gebeugte Knie und ziehen es über den
Körper und dann zum Boden. Sie spüren ein Ziehen in den
Hüften, den Bauchmuskeln und dem unteren Rückenbereich.
Halten Sie die Position 20 bis 30 Sekunden. Wiederholen Sie
die Übung mit dem anderen Bein.
IT - STIRAMENTO DEI GLUTEI, DEI FIANCHI
E DEGLI ADDOMINALI
Sdraiatevi sulla schiena, con i fianchi ben appoggiati a terra.
Piegate una gamba all’altezza del ginocchio. Con le spalle ben
appoggiate a terra, utilizzate entrambe le mani per afferrare
dolcemente il ginocchio piegato e tirarlo sopra il corpo e poi
verso il suolo. Dovreste sentire stirarsi i muscoli a livello dei
fianchi, degli addominali e della parte inferiore della schiena.
Restate in posizione per 20-30 secondi.
RU - РАСТЯЖКА ЯГОДИЦ, БЕДЕР И МЫШЦ
ЖИВОТА
Лягте на спину и прижмите бедра к полу. Согните ногу
в колене. Сохраняя плечи расправленными на полу,
возьмитесь за согнутое колено обеими руками и медленно
тяните его над телом и затем, к полу. Вы должны
почувствовать растяжение мышц на уровне бедер, живота
и нижней части спины. Сохраните положение в течение 20
– 30 секунд.
46


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