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The Bean Tel Sell
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De oefeningen:
Torso Stretch
Ga op de omgekeerde The Bean zitten en
draai uw bovenlichaam naar een kant.
Druk met uw arm tegen uw benen voor
extra rek. Houd 5 seconden vast en draai
naar de andere kant. Rekt de schuine
buikspieren en de spieren langs de
wervelkolom.
Seated Low Back Stretch
Ga op de omgekeerde The Bean zitten met
uw knieën gebogen en de voeten tegen elkaar
of op schouderbreedte uit elkaar. Leun
voorover tot u de gewenste rek voelt in uw
onderrug. Houd 5 seconden vast. Rekt de
spieren in de onderrug.
Hamstring Stretch
Ga op de omgekeerde The Bean zitten met
een been gestrekt. Leun voorover tot u de
gewenste rek voelt Houd 5 seconden vast en
rek dan het andere been. Rekt de Hamstrings,
dit zijn de spieren achter in uw bovenbeen.
Back Extension
Ga met uw buik op de omgekeerde The Bean
liggen, met de benen recht en de voeten
geflext met de tenen op de grond. Leg uw
armen op het uiteinde van The Bean, maar
duw uzelf niet met uw armen omhoog. Til
rustig uw hoofd en borst omhoog en houd 1
seconde vast. Ga dan rustig terug naar de
uitgangshouding. Begin met 10 herhalingen
en bereidt dit langzaam uit tot 25 herhalingen. Deze oefening versterkt uw rugspieren.
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