{"id":3855,"date":"2023-08-15T09:21:15","date_gmt":"2023-08-15T07:21:15","guid":{"rendered":"https:\/\/www.fitshop.nl\/blog\/?p=3855"},"modified":"2023-08-15T09:21:15","modified_gmt":"2023-08-15T07:21:15","slug":"rugtraining-op-de-cable-pull","status":"publish","type":"post","link":"https:\/\/www.fitshop.nl\/blog\/rugtraining-op-de-cable-pull","title":{"rendered":"Rugtraining op de cable pull"},"content":{"rendered":"\n<p>Toon ruggengraat en sta rechtop &#8211; met onze rugtraining op de cable pull geven wij je de ondersteuning die je nodig hebt. Finn neemt je bij de hand en laat je 8 effectieve rugoefeningen zien voor thuis of in de sportschool.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">Rugtraining op de cable pull: Welke rugspieren versterken we?<\/h2>\n\n\n\n<p>De rugtraining op de cable pull omvat 8 oefeningen, waarmee niet alleen de rugspieren, maar ook de schouderspieren en armspieren worden getraind. De doelspieren in de rug zijn:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Brede rugspier (musculus latissimus dorsi)<\/li>\n\n\n\n<li>Trapeziusspieren (musculus trapezius)<\/li>\n\n\n\n<li>Grote en kleine ruitvormige spier (musculus rhomboideus minor et major)<\/li>\n\n\n\n<li>Rugextensor (musculus erector spinae)<\/li>\n<\/ul>\n\n\n\n<p>Daarnaast train je de deltaspieren van je schouderspieren en je armspieren, de biceps en armflexoren.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Onze oefeningen voor sterke rugspieren<\/h2>\n\n\n\n<p>In de volgende video laat collega Finn je 8 effectieve oefeningen voor je rug zien op de cable pull. Hij traint op de Cable Crossover Elite van Taurus. Sommige oefeningen kun je tevens op een optrekstang of roeitrainer doen.<\/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=\"Rugspieren trainen op de Crossover cable pull\" width=\"625\" height=\"352\" src=\"https:\/\/www.youtube.com\/embed\/DHON6V-lsVM?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. Rugtoefening op de cable pull: Smalle pull ups<\/h3>\n\n\n\n<p>Voor smalle pull ups pak je de binnenste grepen vast. Trek jezelf, net als bij de brede pull ups, omhoog voor je borst en houd je hoofd en rug in een neutrale positie. Een optimale pull up is gedaan wanneer je hoofd boven de optrekstang uitkomt.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Rugtroefening op de cable pull: Brede pull ups<\/h3>\n\n\n\n<p>Voor de brede pull ups pak je de buitenste stangen van je pull up station vast. Hierbij trek je jezelf voor je borst omhoog en zorg je ervoor dat je hoofd en rug in een neutrale positie blijven. Zodra je hoofd boven de pull up stang is uitgekomen, heb je een optimale pull up uitgevoerd.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Rugoefening: Bent over rows met \u00e9\u00e9n arm op de cable pull<\/h3>\n\n\n\n<p>Gebruik de handgreep bij de eenarmige bent over rows. Om dit te doen, ga je met een rechte rug staan, voorovergeboven voor de pulley en trek je de hendel naar je lichaam toe, richting je buik. Bij het terugbrengen van de handgreep beweeg je de schouder.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Rugoefening: Bent over rows met twee armen op de cable pull<\/h3>\n\n\n\n<p>Ook bij de tweearmige bent over rows gebruik je de handgrepen. Om dit te doen ga je met een rechte rug staan, voorovergebogen voor de cable pull en dan trek je de handgrepen dicht naar je buik toe. Wanneer je de handgrepen terugbrengt beweeg je de schouder.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Rugoefening: Kneeling rows op de cable pull<\/h3>\n\n\n\n<p>Voor de kneeling rows heb je weer de handgreep nodig. Kniel hiervoor met \u00e9\u00e9n been voor de cable pull, houd een rechte houding aan en trek met \u00e9\u00e9n hand de kabel zijwaarts naar je borst.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. Rugoefening: Reverse flys op de cable pull<\/h3>\n\n\n\n<p>Voor reverse flys, ga op schouderbreedte uit elkaar staan in het midden van de gekruiste cable pull. Je leidt de kabels met gekruiste armen voor je bovenlichaam en beweegt ze van binnen naar buiten.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. Rugoefening: Standing lat pushdown<\/h3>\n\n\n\n<p>Voor de standing lat pushdown gebruik je een tricepsstang. Om dit te doen, ga je met je bovenlichaam gebogen staan voor de cable pull en duw je de tricepsstang in de richting van je kruis. Je armen, hoofd en bovenlichaam vormen \u00e9\u00e9n lijn.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8. Rugoefening: Upright rows op de cable pull<\/h3>\n\n\n\n<p>Bij upright rows maak je weer gebruik van de handgrepen en trek je deze strak langs je lichaam tot aan je kin. Je armen zijn licht gebogen en je lichaam blijft in een rechte lijn. Het is belangrijk dat je niet te snel gaat. Houd je lichaam gespannne tijdens het uitvoeren van de oefening en verplaats alleen gewicht wat jij aan kan.<\/p>\n\n\n\n<p>Je kunt het! Meer spiergroepen trainen? Bekijk meer video&#8217;s op ons <a href=\"https:\/\/www.youtube.com\/channel\/UChfpKNfGoUF4hSw08RLX2LA\" target=\"_blank\" rel=\"noreferrer noopener external\" data-wpel-link=\"external\">Youtube kanaal<\/a>. <\/p>\n\n\n\n<p> <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Toon ruggengraat en sta rechtop &#8211; met onze rugtraining op de cable pull geven wij je de ondersteuning die je nodig hebt. Finn neemt je bij de hand en laat je 8 effectieve rugoefeningen zien voor thuis of in de sportschool.<\/p>\n","protected":false},"author":7,"featured_media":3882,"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-3855","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>Rugtraining op de cable pull - 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\/rugtraining-op-de-cable-pull\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Rugtraining op de cable pull - Fitshop Blog\" \/>\n<meta name=\"twitter:description\" content=\"Toon ruggengraat en sta rechtop &#8211; met onze rugtraining op de cable pull geven wij je de ondersteuning die je nodig hebt. 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