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Ab- en been crunch
Training voor buik – taille – dijbeen – billen
1. Op de rug gaan liggen. De benen in een hoek brengen, de
voeten plat op de grond leggen.
2. De kleine beugel op het bovenlichaam, onder de borst leg-
gen.
3. Met beide handen een van de beugels vasthouden.
4. De benen in een hoek omhoog brengen.
5. OEFENING: de dijbenen naar de borst en weer terug be-
wegen. Herhalen.
Leg press
Training voor benen – billen
1. Het apparaat met de grote beugel op de grond leggen.
2. Rechtop gaan staan en één voet in het midden op de klei-
ne beugel zetten.
3. OEFENING: de kleine beugel met de voet tot de aanslag
omlaag drukken. Daarna ontspannen en terugkeren naar
de uitgangspositie. Herhalen.
4. Wisselen van voet en de oefening net zo vaak herhalen.
Adductor press
Training voor dijbenen binnen – billen – taille
1. Op een stoel gaan zitten.
2. De rondingen van de beugels tussen de knieën leggen,
beide beugels met de handen vasthouden.
3. OEFENING: de knieën samendrukken. Daarna ontspan-
nen en terugkeren naar de uitgangspositie. Herhalen.
40


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