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Luxury Up & Down
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EN - SHOULDER & NECK RELAXATION
Kneel down in front of the
CLUB UP & DOWN® and place your
hands on the platform with your arms outstretched.
• Keep your back and neck straight.
Swing you upper body backwards while resting your arms
on the platform.
This exercise helps to relax muscles of your neck and
shoulders.
FR - RELAXATION DES ÉPAULES ET
DE L
A NUQUE
Agenouillez-vous devant le
CLUB UP & DOWN®
en tendant les bras
et en posant les mains sur la plate forme.
Positionnez votre dos à l’horizontal avec votre nuque dans le
prolongement de la colonne vertébrale.
• Amenez le haut de votre corps vers l’arrière
• Abaissez les avant-bras sur la plate forme.
• Le but de cet exercice a pour objectif de détendre les trapèzes.
DU - SCHOUDER EN NEKONTSPANNING
Op de knieën voor de plaat plaatsnemen en de handen met
gestrekte armen op de plaat leggen.
Hou de rug en nek recht, verdeel het gewicht gelijk over de armen
en hang lichtjes naar achteren.
• De ontspanning moet in nek en schouders optreden.
• Eventueel de armen buigen en de onderarmen op de plaat
SP - RELAJACIÓN DE LOS HOMBROS Y DE
LA NUCA
Arrodíllese delante del
CLUB UP & DOWN® alargando los
brazos y poniendo las manos sobre la plataforma.
Ponga la espalda a la horizontal con la nuca en la
prolongación de la columna vertebral.
• Lleve la parte de arriba del cuerpo hacia atrás.
• Baje los antebrazos sobre la plataforma.
• Este ejercicio tiene como finalidad relajar los trapecios.
GE - ENTSPANNEN DER SCHULTERN UND
DES NA
CKENS
Knien Sie sich vor den
CLUB UP & DOWN®
, strecken Sie die Arme
und legen die Hände auf die Plattform.
Rücken und Nacken sind gerade, der Nacken befindet sich in der
Verlängerung der Wirbelsäule.
Führen Sie den Oberkörper nach hinten, während die Arme auf der
Plattform bleiben.
• Diese Übung entspannt die Nacken- und Schulternmuskeln.
IT - RILASSAMENTO DELLE SPALLE E
DELLA NUCA
Inginocchiatevi davanti al
CLUB UP & DOWN®
stendendo le braccia
e appoggiando le mani sulla piattaforma.
Mettete la schiena in orizzontale con la nuca nel senso di
prolungamento della colonna vertebrale.
• Sposate all’indietro la parte alta del corpo.
• Abbassate gli avambracci sulla piattaforma.
Lo scopo di questo esercizio consiste nel distendere i
trapezi.
RU - РАССЛАБЛЕНИЕ ПЛЕЧ И ЗАТЫЛКА
Встаньте на колени перед
CLUB UP & DOWN®
, вытянув руки и
положив ладони на платформу.
Приведите спину в прямое горизонтальное положение так
чтобы затылок являлся продолжением позвоночника.
• Потяните вперед верхнюю часть тела
• Опустите предплечья на платформу.
Цель этого упражнения – расслабление трапециевидных
мышц.
Exercice
5
53


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