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Luxury Up & Down
Exercice
4
EN - PELVIS BRIDGE
Lie down with your shoulders on the floor and your feet flat on
the CLUB UP & DOWN®.
• R
aise your buttocks with your knees slightly bent.
Gently pull your heels towards your upper body by tensing the
thigh and buttock muscles.
FR - EXTENSION DU BASSIN
Couchez-vous en plaçant vos épaules sur le sol et vos pieds sur
le CLUB UP & DOWN®.
Levez votre fessier en ayant les genoux dans le prolongement
de vos chevilles.
Tirez doucement vos talons vers l’arrière en contractant les
muscles des cuisses et du fessier.
DU - BEKKENBRUG
Leg de schouders op de step en plaats de voeten op
heupbreedte, plat op de plaat.
Til het bekken op en zorg dat de knieën recht boven de enkels
komen.
Door de hakken naar het bovenlichaam te trekken zal de
spanning voelbaar worden in de beenbuigers en de bilspieren.
SP - EXTENSIÓN DE LA PELVIS
Acuéstese poniendo los hombros pegados al suelo y los pies en
el CLUB UP & DOWN®.
Levante las nalgas manteniendo las rodillas en la prolongación
de los tobillos.
Tire suavemente los talones hacia atrás contrayendo los
músculos de los muslos y de los glúteos.
GE - BECKENBRÜCKE
Legen Sie sich hin mit den Schultern auf dem Boden und
den Füßen auf dem
CLUB UP & DOWN®.
Heben Sie die Pobacken an, die Knie sind dabei in der
Verlängerung der Knöchel.
Ziehen Sie langsam die Fersen nach hinten, indem Sie die
Oberschenkel- und Gesäßmuskeln anspannen.
IT - ESTENSIONE DEL BACINO
Sdraiatevi con le spalle per terra e i piedi sul
CLUB UP & DOWN®.
Sollevate i glutei mantenendo le ginocchia nel senso di
prolungamento delle caviglie.
Tirate delicatamente i talloni all’indietro contraendo i muscoli
delle cosce e dei glutei
RU - РАСТЯЖКА МЫШЦ ТАЗА
Лягте так, чтобы Ваши плечи касались пола, а Ваши ноги
тренажера CLUB UP & DOWN®.
• По
днимите ягодицы, слегка согнув ноги в коленях.
Тихонько потяните пятки назад, напрягая мышцы бедер
и ягодиц.
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