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Op
warmfase en afkoelfase
Elke trainingseenheid moet, om blessures en spierpijn te voorkomen, uit drie fasen bestaan:
1. Opwarmfase: 5 tot 10 minuten oefeningen en stretchen om het organisme op de komende
trainingsprestatie voor te bereiden
2. Trainingsfase: 15 tot 40 minuten intensieve, maar niet te zwaar belastende training
3. Afkoelfase: 5 tot 10 minuten oefeningen en stretchen om de spieren los te maken en spierpijn te
voorkomen.
We adviseren u voor de opwarmfase en de afkoelfase
de volgende oefeningen:
Tenen a
anraken:
buig met gestrekte knieën langzaam voorover en laat uw
schouders en uw rug los, terwijl u probeert uw tenen aan te
raken. Reik zover naar beneden als u kunt en houd de
houding 15 seconden vast.
Schouders optillen:
til uw rechterschouder omhoog, naar uw oor, en houd deze
houding even vast. Herhaal de oefening vervolgens met uw
linker schouder.
Hoofd draaien:
leg uw hoofd naar rechts en houd deze houding even vast.
Daarbij voelt u hoe uw linker nekspieren worden gerekt. Leg
uw hoofd daarna in de nek, til uw kin op en open uw mond.
Leg daarna uw hoofd naar links, en voel hoe uw rechter
nekspieren worden gerekt. Leg tot slot uw kin zo ver
mogelijk op uw borst, en houd deze positie opnieuw even
vast.
MONTAGE- & TRAININGSHANDLEIDING: Focus Fitness FOX 6 Crosstrainer
23


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