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Niveau voor beginners
Opwarmen
Benaming van de oefening : Duur:
SLOW TEMPO STRIDE 1 minuut
QUICK TEMPO STRIDE 1 minuut
SLOW TEMPO STRIDE 30 seconden
QUICK TEMPO STRIDE 30 seconden
OEFENINGEN VOOR DE
KNIEPEZEN EN DE KUITEN
Blijf ongeveer 20-30 seconden in elke houding.
Herhaal deze oefening 1 x voor elke kant.
QUADRICEPS, OEFENING VOOR
DE VOORKANT VAN HET DIJBEEN
Blijf ongeveer 20-30 seconden in elke houding.
Herhaal deze oefening 1 x voor elke kant.
SPINAL STRETCH (OEFENING
VOOR ALLE RUGSPIEREN)
Blijf ongeveer 20-30 seconden in elke houding.
Herhaal deze oefening 1 x voor elke kant, eerst met
de rechtervoet en dan met de linkervoet naar voren.
Aerobicfase
Opgelet : elke oefening duurt 1 minuut. Bepaal uw eigen grenzen. Als u een grotere
belasting aankan, kunt u de oefening met een minuut verlengen.
QUICK SLOW STRIDE
SLOW TEMPO STRIDE
QUICK SLOW STRIDE
SLOW TEMPO STRIDE
2 SLOW / 4 QUICK
SLOW TEMPO STRIDE
2 SLOW / 4 QUICK
QUICK TEMPO STRIDE
2 SLOW / 4 QUICK
SLOW TEMPO STRIDE
Afkoelen
Benaming van de oefening: Duur:
SLOW TEMPO STRIDE 2 minuten
2 SLOW / 4 QUICK 30 seconden
SLOW TEMPO STRIDE 30 seconden
STRETCH-OEFENING VOOR DE
KNIEPEZEN EN DE KUITEN
Blijf ongeveer 20-30 seconden in elke houding.
Herhaal deze oefening 1 x voor elke kant.
OEFENING VOOR DE QUADRICEPS
(VOORKANT DIJBEEN)
Blijf ongeveer 20-30 seconden in elke houding.
Herhaal deze oefening 1 x voor elke kant.
SPINAL STRETCH (OEFENING
VOOR ALLE RUGSPIEREN)
Blijf ongeveer 20-30 seconden in elke houding.
Herhaal deze oefening 1 x voor elke kant, eerst met
de rechtervoet en dan met de linkervoet naar voren.
23


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