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Deep Squat
Houding: plooi de knieen ongeveer 100
graden (je dient nog steeds de tenen te
kunnen zien), houdt de rug recht,
bovenlichaam lichtjes naar voor om
evenwicht te behouden.
Doelzone: quadriceps, tibalis, en kuiten.
One legged squat
Houding: plaats een been centraal,
aligneer je lichaam met het ander been dat
iets achterwaards gehouden wordt.
Doelzone: quadriceps, tibalis en kuiten.
One legged Stand
Houding: stap zijdelings op de vibration
trainer, hef een been op zoals aangetoond
(>90 graden). Houdt je vast aan de
handgreep en houdt het bovenlichaam
recht. Hef de kin lichtjes op.
Doelzone: quadriceps
Bend Over Pull
Houding: stap op de vibration trainer en
neem de straps vast zoals aangetoond.
Plooi knieen en heup lichtjes, houdt het
bovenlichaam recht. Hef de kin lichtjes op.
Doelzone: rugspieren, biceps, voorarm,
quadriceps, en tibalis
Lateral Side Raise
Houding: neem de straps vast zoals
aangetoond. Plooi knieen 20~30 graden.
Oefen druk uit op de heup en de
onderbuik.
Doelzone: rugspieren, tibalis en kuiten.
Biceps Curl
Houding: houdt elleboog en arm strak
naast het lichaam en neem de strap
vast. Houdt de handen samen en
beweeg deze vervolgens naar buiten
toe, knieen lichtjes geplooid.
Doelzone: rugspieren, tibalis, kuiten,
biceps en quadriceps.
Push Up
Houding: plaats de handen op
schouderbreedte, houdt knieen en benen
gestrekt, plooi de elleboog ongeveer 90
graden, en terug opdrukken.
Doelzone: Schouders, borstspieren,
voorarmen, en triceps.
Triceps Dip
Houding: plaats de handen op
schouderbreedte, de vingers wijzen
zijwaarts weg, duw jezelf op, enkel
steunend op hielen en handen.
Doelzone: Schouders, rugspieren,
borstspieren, voorarmen, en triceps
31


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