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Warming-up exercice
Luxury Up & Down
6
EN - OVERHEAD/TRICEPS STRETCH
Stand with your feet shoulder width apart and your knees
slightly bent. Lift one arm overhead and bend your elbow,
reaching down behind your head with your hand toward the
opposite shoulder blade. Walk your fingertips down your back as
far as you can. Hold this position. Reach up with your opposite
hand and grasp your flexed elbow. Gently assist the stretch by
pulling on the elbow. Hold for 20 to 30 seconds. Repeat for the
opposite arm.
FR - ETIREMENT DU TRICEPS
Placez-vous debout, les pieds écartés de la largeur de vos
épaules en tendant la main vers l’omoplate opposée. Tapotez la
pointe de vos doigts le long de votre dos aussi loin que possible.
Gardez cette position. Levez le bras opposé et, avec votre main,
attrapez le coude plié. Etirez doucement le bras en tirant sur le
coude. Maintenez la position pendant 20 à 30 secondes. Répétez
l’exercice avec l’autre bras.
DU - STREKKEN VAN DE TRICEPS MET DE
ARMEN BOVEN HE
T HOOFD
Sta met uw voeten op schouderbreedte van elkaar en uw knieën
lichtjes gebogen. Beweeg één arm tot boven uw hoofd en buig
uw elleboog tot achter uw hoofd; beweeg uw hand naar het
tegenoverliggende schouderblad. Loop met de vingertoppen
zover mogelijk langs uw rug. Houd deze positie aan. Beweeg uw
andere hand omhoog en neem uw gebogen elleboog vast. Help
zachtjes bij het strekken door aan de elleboog te trekken. Houd
dit 20 tot 30 seconden vol. Herhaal voor de andere arm.
SP - ESTIRAMIENTO DEL TRÍCEPS
Póngase de pie, los pies separados de lo ancho de los hombros
estirando la mano hacia el omóplato opuesto. Dé golpecitos en
la espalda con la punta de los dedos, lo más lejos que pueda.
Conserve esta posición. Levante el brazo opuesto y, con la mano,
coja el codo doblado. Estire suavemente el brazo tirando del
codo. Mantenga la posición durante 20 a 30 segundos. Repita el
ejercicio con el otro brazo.
GE - DEHNEN DES TRIZEPS
Stellen Sie sich hin, die Beine in Schulterbreite auseinander und
führen die Hand zum entgegen gesetzten Schulterblatt. Klopfen
Sie leicht mit den Fingerspitzen im Rücken, so weit wie es geht.
Behalten Sie diese Position. Heben Sie den anderen Arm, und
mit der Hand fassen sie den gebeugten Ellenbogen. Strecken Sie
langsam den Arm, indem Sie am Ellenbogen ziehen. Halten Sie
die Position 20 bis 30 Sekunden. Wiederholen Sie die Übung mit
dem anderen Arm.
IT - Stiramento del tricipite
Mettetevi in piedi, con i piedi divaricati della larghezza delle
spalle e con le ginocchia leggermente piegate. Alzate un braccio
sopra la testa e piegate il gomito, tirate il braccio dietro la testa
allungando la mano verso la scapola opposta. Avanzate con la
punta delle dita sulla schiena il più lontano possibile. Restate
in posizione. Alzate il braccio opposto e, con la mano, afferrate
il gomito piegato. Stirate delicatamente il braccio tirando
sul gomito. Restate in posizione per 20-30 secondi. Ripetete
l’esercizio con l’altro braccio.
RU - РАСТЯЖКА ТРИЦЕПСОВ
Стоя, расставьте ноги на ширине плеч, потянитесь рукой до
противоположной лопатки. Постучите кончиками пальцев
как можно дальше вдоль спины. Сохраните положение.
Поднимите противоположную руку и ладонью, захватите
согнутый локоть. Медленно растягивайте руку, потянув за
локоть. Сохраните положение в течение 20 – 30 секунд.
Повторите упражнение на другой руке.
48


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