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Athlett SwingGlider Manual

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Basisoefening 2 voor de bovenste buikspieren
• Laat uw bovenlichaam een beetje voorover leunen en houd het bekken stil.
• Houd na elke omhooggaande beweging uw benen gedurende 2 seconden stil
en laat ze dan rustig zakken zonder de grond te raken.
• Doe dit 10-20 maal achtereen. Doe deze oefening 2x als beginner, 3x als
gevorderde en 4x als vergevorderde.
Basisoefening 3 voor de schuine buikspieren
• Ga op uw rechterbil zitten en houd het bekken stil.
• Houd na elke omhooggaande beweging uw benen gedurende 2 seconden stil en
laat ze dan rustig zakken zonder de grond te raken.
• Doe dit 10-20 maal achtereen. Doe deze oefening 2x als beginner, 3x als
gevorderde en 4x als vergevorderde.
• Doe vervolgens (afwisselend) dezelfde oefening op uw linkerbil.
Gevorderden/vergevorderden-oefeningen
• Stel de lengte van de verstelbare voetensteunbuis zodanig in dat uw benen zo
goed als gestrekt zijn.
• Voer met gestrekte benen de basisoefeningen 1, 2 en 3 uit. Doe deze oefeningen
3x als gevorderde en 4 x als vergevorderde.
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