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WAT IS DE BESTE OEFENING?
Binnenkort meer info ....
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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De keuze van oefening wordt vaak gebasseerd op het feit of een
oefening leuk is ..... de vraag is of deze manier van een oefening
uitkiezen goed is; Ik vind van niet.
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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Beginnen met - explosiviteit
- kern (kracht)
- Core
- conditioning
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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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Right on time
Don’t throw a tempo tantrum. Take control of each rep for big gains.
By Joe Warner
June 2011
Tempo is one of the most important training variables – yet it’s
often ignored. Simply put, tempo is the speed at which you perform a
rep. There are four phases of each rep in which you can adjust the
speed, and they’re as follows:
Eccentric phase – when you’re lowering the weight
First pause – this occurs at the bottom of the move (such as the bar
on your pecs during the bench press)
Concentric phase – when you’re lifting the weight
Second pause – this occurs at the top of the move (such as just
before you arms reach lockout during the bench press)
Changing the tempo at which you perform exercises has many benefits.
Here are some of the best.
CHANGING TEMPO - keeps your muscles guessing
Alternating between sessions of faster and slower reps is a great
way to encourage your muscles to keep growing. Doing the same speed,
week in and week out, means they’ll adapt very quickly and you’ll
get stuck in a growth-free plateau.
FAST TEMPO - builds explosive power
Faster reps with lighter weights build explosive power, which is
transferable into many team and individual sports. Good form is
vital, but gradually adding weight to moves that are performed
quickly – such as the power clean and the snatch – will see you pack
on size and strength in no time.
SLOW TEMPO - adds mass
Going super slow on the eccentric phase of moves – start at two
seconds and add extra time as you progress – is a key principle
behind hypertrophy, or increasing muscle mass. That’s because fewer
muscle fibres are involved during the eccentric phase, so going
slowly forces them to work seriously hard, meaning they’ll grow back
bigger.
CONTROLLING TEMPO - boosts muscle growth
Most experts agree each set should last between 40 and 70 seconds to
fully fatigue the muscles, which will elicit a growth response. Try
pausing for a beat or two at the top and bottom of each lift. By
increasing the time under tension (TUT) in this way you should
dramatically increase your gains, and you’ll also learn to control
the weight correctly and prevent injury. |
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