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Lanaform Power Full Manual

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Power Full
EXERCICES DʼECHAUFFEMENT / OPWARMINGSOEFENINGEN/
WARNING-UP EXERCICES/ ESERCIZI DI RISCALDAMENTO/
ISINMA EGZERSİZLERİ
5. ETIREMENT DE LʼISCHIO-JAMBIER
Tenez-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 lʼavant à
partir des hanches jusquʼà ce que vous sentiez les muscles à lʼarrière de votre cuisse sʼétirer. Assurez-vous que vous vous
penchez bien en avant à partir de lʼarticulation de la hanche et pas à partir de votre taille. Maintenez la position pendant 20
à 30 secondes. Répétez lʼexercice avec lʼautre jambe.
5, 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.
STANDING HAMSTRINGS STRETCH
Stand with your legs hip width apart. Extend one leg out in front of you and keep that foot at 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.
STIRAMENTO DELLʼISCHIO-TIBIALE
Restate in piedi, con le gambe divaricate della larghezza dei anchi. Stendete in avanti una gamba e appoggiate il piede ben
piatto a terra. Spingete delicatamente le mani sulle cosce, piegate la gamba allʼindietro e chinatevi leggermente in avanti
partendo dai anchi no a sentire stirarsi i muscoli posteriori della coscia. Assicuratevi di essere ben chini in avanti partendo
dallʼarticolazione del anco e non dal girovita. Restate in posizione per 20-30 secondi. Ripetete lʼesercizio con lʼaltra gamba
5. İÇ BALDIRLARIN GERDİRİLMESİ.
Yere oturun ve ayaklarınız birbirine değecek şekilde bacaklarınızı katlayın. Ellerinizi ayak bileklerinizi yakalayın. Baseninizden
öne doğru eğilin ve dizlerinizin iç kesimine yavaşça dayanın.Baldırlarınızın iç kesiminde bulunan kaslarınızın gerildiğini
hissedersiniz.
6. Etirement du triceps
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FICHEs02 21/08/06, 9:206
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