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---------------------------- ---------------------- 18 ------------------------------------------------
8.2. OPWARMEN / STREKKEN / AFKOELEN
Een succesvolle trainingssessie begint met opwarmoefeningen en eindigt met
oefeningen om af te koelen en te ontspannen. Deze opwarmoefeningen
bereiden uw lichaam voor op de navolgende eisen die u eraan gaat stellen.
De afkoel- / ontspanningsperiode na de trainingssessie zorgt ervoor dat u
geen spierklachten krijgt na de training. Hieronder vindt u rek- en
strekoefeningen voor het opwarmen en afkoelen. Let alstublieft op de
volgende punten:
Warm elke spiergroep die u in de trainingssessie gaat gebruiken, 5 tot
10 minuten op. De rekoefeningen zijn goed uitgevoerd als u een
komfortabele spanning voelt in de betreffende spier.
Snelheid speelt geen rol tijdens rekoefeningen. Snelle en plotselinge
bewegingen moeten vermeden worden.
NEKOEFENINGEN
Buig uw hoogd naar rechts en voel de spanning in uw nek. Laat uw hoofd
langzaam zakken tot op uw borst in een halve cirkel , en draai dan uw hoofd
naar links. U voelt weer de komfortabele spanning in uw nek. U kunt deze
oefening meerdere malen herhalen.
OEFENINGEN VOOR HET SCHOUDERGEBIED
Hef de linker- en rechterschouder afwisselend op, of hef ze beide tegelijk op.
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