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Lanaform Power Full Manual

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Power Full
EXERCICES /OEFENINGEN/ EXERCICES/ ESERCIZI / EGZERSİZLERİ
6. GAINAGE ABDOMINAL VENTRAL
• Appuyez-vous sur les avant-bras et cramponnez-vous au rebord du Power Full.
• Positionnez votre dos à lʼhorizontal et levez lentement votre fessier comme si vous vouliez ramener la plateforme vers vos pieds.
• Vous sentirez alors une contraction musculaire abdominale.
• Recommencez cet exercice avec les genoux au sol.
6. LOWER ABDOMINALS
• Plaats de onderarmen op de plaat met de vingers over de rand.
• De heupen omhoog brengen en de rug recht houden.
• Trek de voeten richting de plaat waardoor de spanning in buik en de onderkant van de romp voelbaar wordt.
• De oefening kan lichter worden gemaakt door hem op de knieën uit te voeren.
6. LOWER ABDOMINALS
• Lean on the Power Full with your lower arms at on the platform and hold on tightly
to the front edge of it.
• With your back straight, lift your buttock slowly as if you wanted to pull the platform
towards your feet.
• Your should then feel the tension in your abdominal muscles.
• You may also perform the same exercise in kneeling position.
6. RIVESTIMENTO ADDOMINALE DEL VENTRE
• Appoggiatevi sugli avambracci e aerrate i bordi del Power Full.
• Mette la schiena in orizzontale e sollevate lentamente i glutei come se voleste
avvicinare la piattaforma verso i vostri piedi.
• Sentirete allora una contrazione muscolare addominale.
• Ripetete lʼesercizio con le ginocchia per terra.
6. KARIN KASLARININ GERDİRİLMESİ
• Kollarınızın ön tarafına platonun üzerine yerleştirip, Power Fullʼun kenarından tutun.
• Sırtınızı yatay bir şekilde tutun ve baseninizi, platoyu ayaklarınıza getirmek istermiş
gibi kadırın.
• Bu şekilde karın kaslarınızın gerildiğini hissedersiniz.
• Bu egzersizi dizleriniz yerdede gerçekleştirebilirsiniz.
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