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TRAININGSEFFECT
De sit-up is een van
de bekendste buikoe-
feningen. Deze oe-
fening richt zich met name op de
rechte buikspieren.
5.3 SIT-UP
Uitgangspositie:
Ga voor deze oefening op het zitkussen van het
apparaat liggen. Zet je voeten aan de daarvoor
bestemde beensteunen vast. Plaats je armen
naast het lichaam. Als je het hoofd wilt ondersteu-
nen, kun je de armen ook achter het hoofd bren-
gen. Beweeg nu de borst in de richting van de
knieën. Om de intensiteit te verhogen kan de buik
tegen de dij worden gedrukt.
Ga terug naar de uitgangspositie:
Beweeg nu je gebogen bovenlichaam op een
gecontroleerde manier naar achteren, zodat het
langzaam terugkeert naar zijn oorspronkelijke po-
sitie.
Vermijd impulsen met je bovenlichaam te geven, om een hogere trainingsinten-
siteit te bereiken. Bovendien kunnen extra gewichten de intensiteit verhogen.
!
Voor deze oefening wordt de voetsteun op het
frame van de voorste steunbuis (2) gemonteerd.
84


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