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TRAININGSEFFECT
De hyperextensies
zijn een optima-
le trainingsmetho-
de om de lagere spieren van de
lumbale wervelkolom te verster-
ken. De dijspier en billen wor-
den in geringe mate getraind.
5.1 HYPEREXTENSIES (RUGSTREKKEN)
Uitgangspositie:
De voeten worden tijdens de oefening aan de
daarvoor bestemde voetkussens vastgezet. Het
bekken wordt door het zitkussen ondersteund.
Kruis je armen voor je borst. Buig het bovenli-
chaam in de richting van de vloer, zodat je boven-
benen en bovenlichaam bijna een rechte hoek
vormen.
Ga terug naar de uitgangspositie:
Richt je bovenlichaam langzaam weer omhoog.
De eindpositie is bereikt zodra de rug en de be-
nen een rechte lijn vormen.
Vermijd overstrekken, dat de rug voorbij de lichaamslijn (romp-billen-be-
nen) gaat. Trek het bovenlichaam daarom alleen tot deze lijn. Zorg ook
voor een langzame en gecontroleerde uitvoering van de oefening. De len-
denwervel kan namelijk door een te snelle beweging worden beschadigd.
!
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