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Lanaform Power Full Manual

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Power Full
EXERCICES DʼECHAUFFEMENT / OPWARMINGSOEFENINGEN/
WARNING-UP EXERCICES/ ESERCIZI DI RISCALDAMENTO/
ISINMA EGZERSİZLERİ
3 ETIREMENT DE LʼINTÉRIEUR DES CUISSES
Asseyez-vous sur le sol et pliez vos jambes de sorte que vos plantes de pied se touchent. Placez vos mains sur vos chevilles.
Penchez-vous vers lʼavant à partir de la taille et appuyez-vous légèrement sur lʼintérieur de vos genoux. Vous devriez sentir
sʼétirer les muscles de lʼintérieur de vos cuisses.
3. STREKKEN VAN DE BINNENSTE DIJSPIEREN
Ga op de vloer zitten en buig uw benen zo dat de zolen van uw voeten tegen elkaar komen te liggen. Plaats uw handen op uw
enkels. Leun voorwaarts vanuit uw middel en druk lichtjes op de binnenkant van uw knieën. U moet een rek voelen in de spieren
van uw binnendij.
3. INNER THIGH STRETCH
Sit on the oor and bend you legs so that the soles of your feet are together. Place your hands on your ankles. Lean forward from
the waist and press down lightly on the inside of your knees. You should feel a stretch in the muscles of your inside thigh.
3. STIRAMENTO DELLʼINTERNO DELLE COSCE
Sedetevi per terra e piegate le gambe in modo che le piante dei piedi si tocchino. Appoggiate le mani sulle caviglie. Inclinatevi in
avanti partendo dalla vita e premete leggermente sullʼinterno delle ginocchia. Dovreste sentire stirarsi i muscoli dellʼinterno delle
cosce.
3. BACAKLARIN GERDİRİLMESİ.
Ayakta, bacaklar omuz hizzasında açık bir şekilde durun. Bir ayağınızı önünüze koyun ve bu ayağınızı yerde tutun. Ellerinizle
yavaşça baldırınıza doğru itin, arka bacağınızı katlayın ve arka kaslarınızın gerildiğini hissedene kadar öne doğru eğilin. Öne
doğru eğilirken, bu hareketi belinizle değil baseninizle yaptığınıza dikkat edin. 20-30 saniye boyunca bu pozisyonda durun. Diğer
bacağınızla hareketi yenileyin.
Stiramento dellʼinterno delle cosce
Sedetevi per terra e piegate le gambe in modo che le piante dei piedi si tocchino. Appoggiate le mani sulle caviglie. Inclinatevi in
avanti partendo dalla vita e premete leggermente sullʼinterno delle ginocchia. Dovreste sentire stirarsi i muscoli dellʼinterno delle
cosce.
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FICHEs02 21/08/06, 9:204
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