{"id":56,"date":"2016-10-17T12:08:01","date_gmt":"2016-10-17T10:08:01","guid":{"rendered":"http:\/\/www.fitshop.nl\/blog\/?p=56"},"modified":"2016-11-18T16:07:25","modified_gmt":"2016-11-18T15:07:25","slug":"de-lunge","status":"publish","type":"post","link":"https:\/\/www.fitshop.nl\/blog\/de-lunge","title":{"rendered":"De Lunge"},"content":{"rendered":"

Lunge: d\u00e9 oefening voor het trainen van je bovenbenen<\/h1>\n

De lunge is een oefening waarmee de spieren van de bovenbenen worden getraind.\"lunge-1\" \"lunge-2\"<\/p>\n

<\/p>\n

Uitvoering van de oefening:<\/h3>\n
    \n
  1. De beginpositie is rechtop, met de knie\u00ebn licht gebogen.<\/li>\n
  2. Maak een grote stap waarbij 1 knie recht onder de heup terecht komt en beide benen in een hoek komen van 90 graden.<\/li>\n
  3. Zorg dat je bovenlichaam continu recht blijft.<\/li>\n
  4. Maak wederom een grote stap vooruit om weer omhoog te komen.<\/li>\n
  5. Herhaal dit een aantal keer en leg een aantal meter op deze manier af<\/li>\n<\/ol>\n

    \"lunge-5\" \"lunge-6\" \"lunge-7\"<\/p>\n

    \"lunge-8\" \"lunge-9\" \"lunge-10\"<\/p>\n

    \"lunge-11\" \"lunge-12\" \"lunge-13\"<\/p>\n

    \"lunge-3\"Variaties:<\/h3>\n

    Uiteraard kun je deze oefening verzwaren. De basis blijft gelijk zoals hierboven omschreven. Probeer het eens met een halterstang op je schouderbladen.<\/p>\n

    Ook kun je een kettlebell tegen de borst houden waardoor de belasting op de kni\u00ebn iets minder wordt.<\/p>\n

    \"lunge-4\"Nog een andere optie is om de kettlebell <\/a>in de handen te houden waarbij de kettlebell vastgehouden wordt met gestrekte armen. Hierbij zullen je schouderspieren en rompspieren extra aangespannen moeten worden om de oefening correct uit te voeren.<\/p>\n

    <\/pre>\n","protected":false},"excerpt":{"rendered":"
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