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Lanaform Power Full Manual

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Power Full
EXERCICES /OEFENINGEN/ EXERCICES/ ESERCIZI / EGZERSİZLERİ
3. EXTENSION DU BASSIN
• Couchez-vous en plaçant vos épaules sur le sol et vos pieds sur le Power Full.
• Levez votre fessier en ayant les genoux dans le prolongement de vos chevilles.
• Tirez doucement vos talons vers lʼarrière en contractant les muscles des cuisses et du fessier.
3. PELVIS BRIDGE
• Leg de schouders op de step en plaats de voeten op heupbreedte, plat op de plaat.
• Til het bekken op en zorg dat de knieën recht boven de enkels komen.
• Door de hakken naar het bovenlichaam te trekken zal de spanning voelbaar worden in de beenbuigers en de bilspieren.
3. PELVIS BRIDGE
• Lie down with your shoulders on the oor and your feet at on the Power Full.
• Raise your buttocks with your knees slightly bent.
• Gently pull your heels towards your upper body by tensing the thigh and buttock muscles.
3. ESTENSIONE DEL BACINO
• Sdraiatevi con le spalle per terra e i piedi sul Power Full.
• Sollevate i glutei mantenendo le ginocchia nel senso di prolungamento delle caviglie.
• Tirate delicatamente i talloni allʼindietro contraendo i muscoli delle cosce e dei glutei
3. PELVİS KÖPRÜSÜ
• Yere omuzlarınızı ve ayaklarınızı Power Full üzerine koyarak yatın.
• Ayak bileklerinizin hizasına göre dizlerinizi katlayarak, baseninizi kaldırın.
• Topuklarınızı yavaşça arkaya doğru çekerken, baldır ve basen kaslarınızı sıkın.
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FICHEs02 21/08/06, 9:2110
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