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IT
Posizione accovacciata
Affondi
Mettiti in piedi sulla pedana vibrante, piedi alla larghezza delle spalle.
Tendi un po‘ i muscoli delle gambe, tieni la schiena dritta e piega le
ginocchia e la parte superiore del corpo leggermente in avanti. Dovresti
notare una lieve tensione alla schiena, ai muscoli anteriori della coscia
e ai glutei.
Metti un piede al centro della pedana. Usa l‘altra
gamba per fare un ampio passo indietro sul pavimento.
Tieni la schiena tesa e la parte superiore del corpo
rilassata mentre la tua gamba anteriore sta ferma sulla
pedana e contrai i muscoli delle gambe. Ora dovresti
sentire una tensione
nell‘area della coscia e nei muscoli del sedere.
12. ALLENAMENTO CON LA PEDANA VIBRANTE
Arco
Sdraiati sulla schiena e piega le gambe, entrambi i
piedi sulla pedana. Ora solleva la parte inferiore del
tuo corpo finché non forma una linea con le cosce.
Contrai i muscoli addominali e i glutei e tira i piedi
alternativa-mente verso i glutei.
123


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