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Rückentraining
Rückentraining
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kamilabalcerska
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stopy na szerokość ramion
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die Füsse schulterbreit
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setzen
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die Schulter nach oben
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rechts
lewa
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links
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noch eine Wiederholung
Opuścić ramiona
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Arme senken
do tylu/ w kierunku pleców
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rückwärts
do przodu
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vorwärts
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die Seite
oddychanie torem brzusznym
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Bauchatmung
teraz podnieś ręce na wysokości ramion
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jetzt die Arme auf Schulterhöhe heben
na zewnątrz
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nach außen
do środka
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nach innen
barki są opuszczone w dół
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die Schultern sind tief
powoli zwolnić, rozluźnić
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langsam lösen
ściągnąć razem łopatki
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Schulterblätter zusammenziehen
okrągły
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rund
wyprostować
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aufrichten
naprzemiennie/ na zmianę
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im Wechsel
krążyć
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kreisen
ręce oprzeć
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Hände stutzen
rolujemy i rozwijamy plecy
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die Rücken einrollen und aufrollen
kręg po kręgu
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Wirbel für Wirbel
podstawa, poziom
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der Stand
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Kniestand
pozycja czworacza
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anspannen
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Bein strecken
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beugen
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in eigenen Rhythmus
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Rückenlage
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anhalten
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halten
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die Stirn auf die Hände
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jeszcze raz
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noch einmal
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