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BEWEGEN EN TRAINEN IN BEWEGINGSVLAKKEN
EN NIET PER SPIERGROEP;
Binnenkort meer info ...
Train grote spiergroepen:
Grote spiergroepen, zoals de benen, billen, rug en borst activeren veel
spiervezels en zullen ook naast veel energie te vragen tijdens je training ook
sneller nieuwe motorunits aanmaken die in rust meer gaan verbranden. Richt je
dus op grote spiergroepen zodat deze meer gaan verbranden.
waarom alles indelen naar spiergeoepen terwijl het lichaam helemaal niet op deze
manier werkt!!
Uiteraard kun je je training indelen naar spiergroep, dit is ook de meest
voorkomende manier;
borst-triceps, rug biceps etc etc
dit komt uit de bb wereld en op zich is er niks mis mee, zeker niet voor
beginners maar het kan veel efectiever.
- flex mobi
- explosiviteit
- dkern kracht
- bijoefeningen
- core
- conditioning
it kom
There's a popular saying among fitness experts: "The best exercise is the one
you’re not doing." The take-home message? You need to consistently challenge
your body in new ways in order to achieve the best results. So while classic
movements like the pushup, row, and squat are the staples of any good workout
plan, varying the way you perform these exercises every 4 weeks can help you
avoid plateaus, beat boredom, and even speed fat loss.
H
Wat is de beste oefening: ......
Het gaat om de beste manier van
trainen gedurende een aaneengesloten periode van 6-8 weken.
Denk niet in oefeningen per
spiergroep
Denk in functionele training
- knee dominant
- hip dominant
Deze bewegingen kunnen we niet
meer:
Push up
Squat
ZS
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Vaak krijg ik de vraag welke oefening moet ik doen om ....
Het is een bepaalde traject die je ingaat.
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Vergeet de kleine spiergroepen als; buikspieren kuiten onderarmen
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It’s Easier Than You Thought
September 8, 2010
Most of this may not apply to veterans of the strength game but for
the average person I believe it can be very useful. It is also a
broad look at how we program for all people at Ambition Athletics.
This philosophy is centered on the thought that all people should
focus to improve movement and strength, not so much individual
muscles through isolation. Often people are members of large gyms
with endless amounts of equipment for all sorts of different things.
Where to begin can often be confusing. I’m here to tell you that it
might be intimidating but it’s easier than you thought.
In my opinion, the easiest thing for the average person to do is
think in terms of upper body and lower body pushing and pulling.
Core work will be mostly anti flexion, extension, and rotation. Yes,
you heard that right, anti. That’s it, about 4-6 exercises. That’s
it, simple yet effective. Upper body pushing includes push ups,
overhead pressing and all bench press variations. Upper body pulling
includes chin/pull ups and all rowing variations. Also consider that
some pushing and pulling is done vertically and some is done
horizontally. For the lower body pushing includes squats, split
squats, and lunge variations. Lower body pulling includes all
deadlift variations, slideboard leg curls and reverse lunges, as
well as kettlebell swings. Notice that the leg curl and innnie/outtie
machines didn’t make the list. In summary:
1. Upper body Push (Vertical / Horizontal)
2. Upper body Pull (Vertical / Horizontal)
3. Lower body Push (2-leg / 1-leg)
4. Lower body Pull (2-leg / 1-leg, Bent knee / Straight leg)
5. Core (Anti – Flexion, Extension, Rotation)
Dan John, strength coach extraordinaire, has a similar approach that
is slightly more specific, adding in explosive exercises and what he
calls gait, that includes walking/carrying exercises such as
suitcase walks and various sled drags. He explains it in his DVD “A
Philosophy of Strength Training”. It looks like this:
1. Squat (same as lower body push)
2. Deadlift (again, a lower body pull)
3. Anterior Chain / Roll Outs
4. Upper body Push (Vertical / Horizontal)
5. Upper body Pull (Vertical / Horizontal)
6. Gait
7. Torque / Rotation
8. Explosive Work
This is only a rough outline of how to begin making a plan for your
time spent in the gym. Choose just one exercise from each category
and you’ve got a decent starting point. The important thing to
remember is to keep it simple. Getting in shape is about improving
quality of life through better movement, strength and injury
prevention. If just getting huge guns and not ever training legs is
your thing that’s fine with me (just stay away from the squat rack)
but it isn’t the goal for most people.
Leave a Comment » | Uncategorized | Permalink
Posted by MikeBaltren
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1 Bolgla, L. A., Uhl, T.L., Electromyographic Analysis of Hip
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2 Donatelli, R.A., Carp, K.C., Ekstrom, R.A. Electromyographic
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3 Foster JB. Patello-Femoral Pain Research Refocuses on Hip
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4 Fukuda, T.Y. et al, Short-term Effects of Hip Abductors and
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Syndrome: A Randomized Controlled Clinical Trial, J Orthoped Sports
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5 Lowry CD, Cleland JA, Dyke K. Management of patients with
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