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The Bean Tel Sell
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Krachtoefeningen voor de rug
39. Back Extension (voor de midden en lage rug)
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, houd 1
seconde vast en ga dan rustig terug naar de
uitgangshouding. Herhaal deze oefening 10 –
25 keer. Houd gedurende de hele oefening uw core aangespannen.
40. Superman (voor de core, rug)
Ga voorover op de omgekeerde The Bean
liggen. Til armen en benen op en houd uw
balans alsof u vliegt (zie foto). Houd dit 5
seconden vast en ga weer liggen. Herhaal
deze oefening 1 – 3 keer.
41. Swimmer (voor de core, rug)
Ga voorover op de omgekeerde The Bean
liggen. Til beide armen en benen van de
grond zoals in Superman. Laat nu de
tegenoverstelde arm en been zakken, terwijl
u uw andere arm en been iets verder optilt.
Wissel nu, zodat u een ‘zwemmende’
beweging maakt. Houd deze wisselende
beweging 10 seconden vol, terwijl u goed
doorademt. Ga dan liggen, ontspan en kom op adem. Herhaal deze oefening 1 – 3 keer.
42. Hip Hike (voor de rug, buikspieren)
Beweeg uw bekken in een rustig tempo van
links naar rechts en terug, zonder uw
schouders of uw benen te gebruiken. Span de
spieren in uw zij aan. Herhaal deze oefening
10 – 25 keer.
23


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