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4. Uitrekken van knieën en heupen
Houd de pull-upstang vast met
de handen in tegengestelde
richting: een hand wijst naar je
toe en de andere naar achter.
Buig je knieën en houd je armen
volledig gestrekt. Til je knieën
langzaam op en houd je benen
bij elkaar.
5. Uitrekken van de wer-
velkolom
Houd je vast aan de pull-upstang,
buig langzaam je knieën, houd je
hielen tegen elkaar en breng je li-
chaamsgewicht over op je tenen.
Buig je hoofd zo ver mogelijk naar
achteren en krom je rug.
6. Uitrekken van het
bovenlichaam
Houd je stevig vast aan de
pull-upstang, buig langzaam je
knieën en kantel je hoofd naar
voren. Til je voeten van de grond
en blijf een tijdje in die positie.
61


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