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The Bean Tel Sell
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8. Calf Raise (voor de kuitspieren)
Plaats The Bean tegen de muur, zodat uw
billen ter hoogte van de holte zijn. Zet uw
voeten op schouderbreedte uit elkaar. Til uw
hielen van de grond en zet ze langzaam weer
neer. Herhaal deze oefening 10 – 25 keer.
Oefeningen voor de buikspieren
9. Pelvic Tilt (voor de buikspieren, beginner)
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.
10. Pelvic Rock (voor de buikspieren, 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.
15


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