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An illustrated guide shows a woman demonstrating seven different exercises in an outdoor setting, including hops, body waves, arm swings, trunk twists, arm drops, golf swings, and high knee marches.

Übersicht der Übungen 1️⃣ Lymphatic Hops – sanfte Hüpfer auf der Stelle, Knie weich, Arme locker (aktiviert Lymphfluss). 2️⃣ Full Body Wave – stehende Wellenbewegung durch den Körper von Kopf zu Hüfte (spinal-mobility flow). 3️⃣ Arm Swings – weite Arm-Pendelschwünge vor-zurück/seitlich (Schulter- und Brustmobilität). 4️⃣ Trunk Twist – sanfte Rumpfrotationen nach beiden Seiten mit lockerem Oberkörper. 5️⃣ Dead Arms – Arme schwer nach unten fallen lassen und schwingen, ohne Spannung (lockert Schultern). 6️⃣ Golf Swings – kontrollierte, fließende Golfschwung-Bewegung ohne Schläger (Ganzkörper-Rotation). 7️⃣ Marches – rhythmisches Marschieren auf der Stelle, Knie hoch, Arme mit (Kreislauf + Koordination). See more

#exercise #health #illustration

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