{"id":3796,"date":"2023-08-29T08:57:57","date_gmt":"2023-08-29T06:57:57","guid":{"rendered":"https:\/\/www.fitshop.nl\/blog\/?p=3796"},"modified":"2023-08-29T08:57:58","modified_gmt":"2023-08-29T06:57:58","slug":"de-bilspieren-versterken-beentraining-thuis","status":"publish","type":"post","link":"https:\/\/www.fitshop.nl\/blog\/de-bilspieren-versterken-beentraining-thuis","title":{"rendered":"De bilspieren versterken: Beentraining thuis"},"content":{"rendered":"\n<p>Gericht trainen van de bilspieren met een cable-pull &#8211; met deze 2 oefeningen versterk je eenvoudig je bilspieren. We laten je de juiste bewegingsvolgorde zien op onze Taurus Studio Cable Crossover Elite, zodat je thuis of in de sportschool veilig en effici\u00ebnt kunt trainen.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">Waarom is beentraining zo belangrijk?<\/h2>\n\n\n\n<p>We concentreren ons op de beenspieren. Het is belangrijk om het lichaam in verhouding te houden. Alleen een gespierd bovenlijf kan ook ongezond zijn door spieronevenwichtigheid. Daarom delen we vandaag twee effectieve beenoefeningen met je.<br>Je benen moeten immers je bovenlichaamspieren de hele dag door dragen.<br>Dit vereist sterke benen. Anders kan bijvoorbeeld knie- of heuppijn door overmatige belasting het gevolg zijn. Om die ongelijke spierverdeling tussen het boven- en onderlichaam tegen te gaan, gaan we nu de benen trainen.<br>In de training van vandaag concentreren we ons op de bilspieren en de buitenste heupspieren. De volgende spieren zijn erg actief tijdens abduction en kickbacks op de cablepull:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gluteus maximus-spier<\/li>\n\n\n\n<li>Gluteus medius-spier<\/li>\n\n\n\n<li>Gluteus minimus-spier<\/li>\n\n\n\n<li>Dijbeenband of dij-spier (M. tensor fascia latae)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Onze bilspier-oefeningen<\/h2>\n\n\n\n<p>In de onderstaande video laat onze Duitse collega Finn je de juiste volgorde van bewegingen zien. Druk tussendoor gerust op pauze, zodat je de oefeningen beter kunt onthouden voor als je ze later in de sportschool wilt nadoen.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Beentraining op de Crossover cable pull\" width=\"625\" height=\"352\" src=\"https:\/\/www.youtube.com\/embed\/GfTMwFJMFtY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">1. Oefeningen voor de bilspieren: Abduction op de cablepull<\/h3>\n\n\n\n<p>Voor abduction gebruik je de speciale voetbanden. Je staat zijdelings voor de diepe cablepull en je houdt je met \u00e9\u00e9n hand vast aan de stang om tijdens de oefening de nodige stabiliteit te behouden. Til je buitenste been, waar de voetband om de voet zit, hoog op en laat het langzaam weer zakken. Let op een langzame en precieze uitvoering, zodat je de bilspieren optimaal traint.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Beenoefening: Kickbacks uitvoeren op de cablepull<\/h3>\n\n\n\n<p>Voor kickbacks gebruik je ook de voetbanden en bevestig je deze aan het gewenste been. Je staat op armlengte voor de diepe cablepull en je houdt je vast aan de leuning. Zodra je het been met de voetband in het midden voor de cablepull hebt geplaatst, span je de bilspieren aan en beweeg je je been ver naar achteren. Je staande been houd je licht gebogen terwijl je rug recht blijft. Let wel op een langzame en nauwkeurige uitvoering, zodat de spieren optimaal benut worden.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Klaar!<\/h2>\n\n\n\n<p>Je hebt met succes de bilspieren getraind. Wat doen we morgen?<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"664\" src=\"https:\/\/www.fitshop.nl\/blog\/wp-content\/uploads\/2023\/07\/kabelzug-training-1024x664-1.png\" alt=\"\" class=\"wp-image-3810\" srcset=\"https:\/\/www.fitshop.nl\/blog\/wp-content\/uploads\/2023\/07\/kabelzug-training-1024x664-1.png 1024w, https:\/\/www.fitshop.nl\/blog\/wp-content\/uploads\/2023\/07\/kabelzug-training-1024x664-1-300x195.png 300w, https:\/\/www.fitshop.nl\/blog\/wp-content\/uploads\/2023\/07\/kabelzug-training-1024x664-1-768x498.png 768w, https:\/\/www.fitshop.nl\/blog\/wp-content\/uploads\/2023\/07\/kabelzug-training-1024x664-1-624x405.png 624w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Gericht trainen van de bilspieren met een cable-pull &#8211; met deze 2 oefeningen versterk je eenvoudig je bilspieren. We laten je de juiste bewegingsvolgorde zien op onze Taurus Studio Cable Crossover Elite, zodat je thuis of in de sportschool veilig en effici\u00ebnt kunt trainen.<\/p>\n","protected":false},"author":7,"featured_media":3798,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3796","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-algemeen"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>De bilspieren versterken: Beentraining thuis - Fitshop Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitshop.nl\/blog\/de-bilspieren-versterken-beentraining-thuis\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"De bilspieren versterken: Beentraining thuis - Fitshop Blog\" \/>\n<meta name=\"twitter:description\" content=\"Gericht trainen van de bilspieren met een cable-pull &#8211; met deze 2 oefeningen versterk je eenvoudig je bilspieren. 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