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ES
Posición en cuclillas
Estocadas
Subir sobre la placa de vibración a la anchura de los hombros. Apretar
ligeramente los músculos de las piernas, mantener la espalda vertical,
y doblar las rodillas y la parte superior del cuerpo ligeramente hacía
adelante. Ahora se debe sentir una ligera tensión en la espalda, en los
músculos del muslo delantero y en los músculos de los glúteos.
Poner un pie en el medio de la placa. Con la otra
pierna hacer un paso grande y estirado hacía atrás y
luego sobre el suelo. Mantener la espalda recta y la
parte superior del cuerpo relajado mientras la pierna
delantera está firme sobre la placa y tensar los
músculos de las piernas. Ahora se debe sentir una
tensión en los músculos y las nalgas.
12. FORMACIÓN CON PLACA DE VIBRACIONES
Puente
Acostarse sobre la espalda y poner ambos pies con
las piernas dobladas sobre la placa. Ahora levantar
la parte inferior del cuerpo
hasta formar una línea con los músculos. Tensar los
músculos abdominales y glúteos y llevar los pies
alterno a las nalgas.
71


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