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Algemene trainingsinstructies
- Train als beginner nooit met te zware gewichten.
- Verhoog de trainingsintensiteit langzaam, let op voldoende pauzes tussen de
oefeningen.
- Voer de oefeningen gelijkmatig, niet schokkerig en snel uit.
- Let op een gelijkmatige ademhaling. Uitademen bij inspanning en inademen bij
ontspanning.
Algemene trainingsplanning
- Een trainingsset bestaat uit 10-20 herhalingen van elke oefening.
- Iedere trainingsset kan 2-4 keer worden herhaald.
- Tussen iedere trainingsset dient u een pauze van 1 - 3 min. in te lassen.
- Voor het opbouwen van spieren werkt u met minder herhalingen, maar met een hoger
gewicht. Voor het uithoudingsvermogen werkt u met meer herhalingen en een lager
gewicht.
- U dient elke oefening met een opwarm-set met een zeer laag gewicht te beginnen.
Onderdelenlijst
A Voetsteun B Voorste standvoet
C Trainingsbank D Bevestigingsbouten
A
B
DC
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