Position de départ à 4 pattes dos plat avec les épaules dans le prolongement des poignets. La nuque est allongée dans le prolongement de la colonne vertébrale. Les bras largeur des épaules et les genoux largeur du bassin. Option bras : faire glisser la main sur le sol puis lever devant soi le bras tendu parallèle au sol sur l’expiration. Redescendre le bras en revenant en position de départ sur l’inspiration. Alterner les 2 bras. Effectuer 6 répétitions soit 3 de chaque côté. Option jambe : faire glisser le pied sur le sol puis lever la jambe tendue parallèle au sol sur l’expiration. Redescendre la jambe en revenant en position de départ sur l’inspiration. Alterner les 2 jambes. Effectuer 6 répétitions soit 3 de chaque côté. Option chaîne croisée : monter un bras et la jambe opposée sur l’expiration. Redescendre le bras et la jambe en revenant sur l’inspiration. Alterner les 2 côtés . Effectuer 6 répétitions soit 3 de chaque côté. Conserver le ventre serré tout le long de l’exercice. Effectuez pour chaque option 2 à 3 séries avec 20 secondes de récupération. Bon exercice☘.

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