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The Bean & Flex 10 Combo Tel Sell
6
5. Upright Row (voor de trapezius spier)
Ga achterover op The Bean liggen,
beide handvaten vast, de handpalmen
naar de vloer gericht. Breng nu uw
handen tot voor uw borst, niet hoger
dan uw kin. Breng de armen dan weer
langzaam terug in de uitgangspositie.
Herhaal deze oefening 10 – 25 keer.
6. Chest Press (voor de borstspieren)
Ga achterover op The Bean liggen,
zorg dat uw bovenlichaam volledig
ondersteund wordt. Pak beide
handvaten vast, ellebogen gebogen op
90°, handen boven de schouders. De
handpalmen wijzen van u af. Beweeg
nu langzaam de handen richting het
plafond, tot de armen gestrekt zijn. Breng dan langzaam de armen terug in de uitganspositie.
Herhaal deze oefening 10 – 25 keer.
7. Chest Fly (voor de borstspieren)
Ga achterover op The Bean liggen,
beide handvaten vast, de armen opzij,
de handpalmen wijzen naar het
plafond. Breng nu beide armen
richting plafond, de ellebogen niet
helemaal gestrekt, tot de handen voor
uw borst bij elkaar komen. Ga dan
langzaam terug naar de uitgangspositie. Herhaal deze oefening 10 – 25 keer.
8. Tricep Extension (voor de triceps)
Ga voorover op de omgekeerde The
Bean liggen, pak beide handvaten
vast, de ellebogen gebogen, de handen
naast The Bean. Strek dan de armen
waarbij de handen tot vlak boven de
armen komen. Ga dan langzaam terug
naar de uitgangspositie. Herhaal deze
oefening 10 – 25 keer.
6


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