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Hamstrings oefeningen
Ga op
de grond zitten en strek uw rechterbeen. Buig
uw linkerbeen en zet uw voet tegen uw
rechterbovenbeen. Reik met uw rechterarm naar uw
rechtervoet. Doe dit 15 keer en herhaal dezelfde
oefening met uw linkerbeen.
Kuit/achilles oefeningen
Zet beide handen
tegen de muur en leun met het
gehele lichaam op uw handen. Plaats uw benen om
beurten naar achteren. Het achterste been kunt u
hierbij uitrekken. Doe dit voor elk been 15 keer.
Aerobic oefeningen & gewicht
Aerobic oefeningen
Aerobic oefeningen zorge
n voor een goede zuurstofvoorziening aan uw spieren via uw hart
en longen: de belangrijkste spieren van uw lichaam. Het is een essentieel onderdeel van alle
oefeningen en dient ook werkelijk in acht te worden genomen bij elke sportieve activiteit.
Gewich
ttraining
Aerobicoefeningen kunnen u helpen om het overtollig vetgehalte in uw lichaam te
verminderen. Gewichttraining daarentegen helpt bij de opbouw en versteviging van uw
spieren.
Maar denk erom: raadpleeg altijd uw huisarts voordat u met trainen beg
int.
16


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