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2. VORMINGSTRAINING: met deze oefeningen krijgt u een
esthetische en gedefinieerd figuur en daarom gevormde spieren.
Met slechts vier posities kunt u al uw gehele lichaam vormen.
• Six-pack maker - u traint uw onderbuik,
onderrug en schuine buikspieren. Begin met
20 seconden en herhaal dit acht keer. Elke
week tien seconden verlengen.
• Plank - u traint uw buik,
quadriceps, billen en hamstrings.
Begin met 30 seconden en
herhaal dit 8 keer. Elke week 10
seconden verlengen.
• Energie Push-up - met deze positie
traint u uw schouders, borst, armen
en buik. Begin met 25 seconden en
herhaal dit 4 keer. Elke week tien
seconden verlengen.
• Super squat – u traint uw billen, quadriceps, kuiten, hamstrings,
buik en onderrug. Houd de squat positie 25 seconden aan en
herhaal dit 4 keer. Elke week 10 seconden verlengen.
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