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Luxury Up & Down
Warming-up exercice
5
EN - STANDING HAMSTRINGS STRETCH
Stand with your legs hip width apart. Extend one leg out in front
of you and keep that foot flat against the ground. With your
hands resting lightly on your thighs, bend your back leg and
lean forward slightly from your hips until you feel a stretch in
the back of your thigh. Be sure to lean forward from the hip joint
rather than bending at your waist. Hold for 20 to 30 seconds.
Repeat for the opposite leg.
FR - ETIREMENT DE L’ISCHIO-JAMBIER
T
enez-vous debout, les jambes écartées à la largeur des
hanches. Tendez une jambe devant vous et gardez ce
pied-là à plat sur le sol. Appuyez légèrement vos mains
sur vos cuisses, pliez la jambe arrière et penchez-vous
légèrement vers l’avant à partir des hanches jusqu’à ce que
vous sentiez les muscles à l’arrière de votre cuisse s’étirer.
Assurez-vous que vous vous penchez bien en avant à partir
de l’articulation de la hanche et pas à partir de votre taille.
Maintenez la position pendant 20 à 30 secondes. Répétez
l’exercice avec l’autre jambe.
DU - STAANDE STREKOEFENING VOOR DE
KNIEPEZEN
Sta met uw benen op heupbreedte van elkaar. Steek één been
naar voren en houd uw voet daarbij plat op de grond. Laat uw
handen lichtjes op uw dijen rusten, buig uw achterste been
en leun lichtjes voorwaarts vanuit uw heupen totdat u de rek
aan de achterkant van uw dij voelt. Zorg ervoor dat u vanuit de
heup naar voren leunt, in plaats van voorover te buigen vanuit
uw middel. Houd dit 20 tot 30 seconden vol. Herhaal voor het
andere been.
SP - ESTIRAMIENTO ISQUIÓN - PIERNAS
De pie, las piernas separadas de lo ancho de las caderas. Estire
una pierna hacia adelante y mantenga ese pie pegado al
suelo. Apoye ligeramente las manos en los muslos, doble la
pierna trasera e inclínese un poco hacia adelante a partir de las
caderas hasta que sienta que los músculos de atrás del muslo se
estiran. Asegúrese de que se inclina hacia adelante a partir de
la articulación de la cadera y no a partir de la cintura. Mantenga
la posición durante 20 a 30 segundos. Repita el ejercicio con la
otra pierna.
GE - DEHNEN DER KNIESEHNEN
Stellen Sie sich hin, die Füße auf Hüftbreite auseinander.
Strecken Sie ein Bein nach vor und stellen diesen Fuß flach
auf den Boden. Drücken Sie leicht mit den Händen auf die
Oberschenkel, beugen das hintere Bein und beugen sich leicht
nach vorne aus den Hüften, bis Sie ein Ziehen in der Hinterseite
des Oberschenkels spüren. Achten Sie darauf, sich vom
Hüftgelenk aus nach vorne zu beugen und nicht von der Taille
aus. Halten Sie die Position 20 bis 30 Sekunden. Wiederholen Sie
die Übung mit dem anderen Bein.
IT - STIRAMENTO DELL’ISCHIO-TIBIALE
Restate in piedi, con le gambe divaricate della larghezza dei
fianchi. Stendete in avanti una gamba e appoggiate il piede
ben piatto a terra. Spingete delicatamente le mani sulle cosce,
piegate la gamba all’indietro e chinatevi leggermente in avanti
partendo dai fianchi fino a sentire stirarsi i muscoli posteriori
della coscia. Assicuratevi di essere ben chini in avanti partendo
dall’articolazione del fianco e non dal girovita. Restate in
posizione per 20-30 secondi. Ripetete l’esercizio con l’altra
gamba
RU - РАСТЯЖКА СЕДАЛИЩНОЙ МЫШЦЫ
НОГИ
Стоя, расставьте ноги на ширине бедер. Выставьте ногу
вперед, сохраняя на полу всю поверхность ее ступни. Слегка
обопритесь руками на ляжки и медленно наклонитесь от
бедер вперед до тех пор пока не почувствуете растяжение
мышц задней части ляжек. Убедитесь в том что Ваш
наклон вперед начинается от суставов бедра, а не от талии.
Сохраните положение в течение 20 – 30 секунд. Повторите
упражнение на другой ноге.
47


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