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The Bean Tel Sell
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Buikspieren en Core:
Uw “Core” bestaat uit:
Bovenste buikspieren
Onderste buikspieren
Schuine buikspieren
Lage rugspieren
The Bean kent drie basis buikspieroefeningen om uw Core te versterken, aangepast aan uw
fitnessniveau en kracht in de rugspieren.
Begin met de Pelvic Tilt, ga daarna door met de Pelvic Rock en daarna met de Super Rock.
Meer Core-, buikspier- en rugspieroefeningen vindt u later in deze handleiding.
Pelvic Tilt:
Beginners/rugklachten
Ga plat op uw rug op The Bean liggen, de
onderrug iets hol en duw uw buik richting
het plafond. Kantel dan uw bekken
achterover, span uw buikspieren aan en
druk uw onderrug tegen The Bean. Probeer
voor uw gevoel om uw navel tegen uw
ruggengraat te drukken. The Bean zal iets
bewegen. Houd deze houding 2 seconden vast en ga dan rustig weer terug naar de
beginpositie. Herhaal deze beweging 10 – 25 keer.
Pelvic Rock:
Gevorderd
Begin in dezelfde uitgangshouding als bij de
Pelvic Tilt. Duw uzelf met uw benen naar
achter, zodat The Bean achterover rolt.
Tegelijkertijd doet u een Pelvic Tilt. Let erop
u dat beide bewegingen tegelijkertijd uitvoert
terwijl u naar achteren rolt. Houd deze
positie 1 – 2 seconden vast en ga dan rustig
terug naar de beginpositie. Herhaal deze beweging 10 – 25 keer. Probeer een ritme te
vinden in de Pelvic Tilt beweging.
6


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