{"id":7264,"date":"2017-03-09T16:42:23","date_gmt":"2017-03-09T16:42:23","guid":{"rendered":"http:\/\/firstclassfitness.club\/?p=7264"},"modified":"2026-04-24T09:50:21","modified_gmt":"2026-04-24T07:50:21","slug":"deel-1-trainingsschema","status":"publish","type":"post","link":"https:\/\/www.firstclassfitness.nl\/en\/deel-1-trainingsschema\/","title":{"rendered":"Deel 1: Trainingsschema"},"content":{"rendered":"

Trainingsschema deel 1.<\/h1>\n

Dit trainingsschema is een totale training.<\/h2>\n

Dit trainingsschema bestaat uit 9 oefeningen, het is de bedoeling dat je de oefening achter elkaar doet zodat je hartslag lekker hoog blijft.
\nNeem na een rondje 1\u00a0minuut rust om een slokje water te drinken en even bij te komen, elk rondje duurt ongeveer 10\u00a0minuten.
\nNa twee of drie rondjes ben je al klaar, veel plezier met trainingsschema deel 1.<\/p>\n

Trainingsschema van de week \u2013 oefening 1:\u00a0<\/strong>feet-elevated push-up<\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Arms at a 90-degree angle.<\/p>\n

2:<\/strong>\u00a0Lower from a plank position.<\/p>\n

3:<\/strong>\u00a0Voeten op een verhoging.<\/p>\n

\u00a0<\/p>\n

Progression:<\/strong>\u00a0feet-elevated push-up met klap.<\/p>\n

Regress<\/strong>ie:<\/strong>\u00a0standard push-up.<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

Trainingsschema van de week \u2013 oefening 2:<\/strong>\u00a0Squat<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Holle rug maken.<\/p>\n

2:<\/strong>\u00a0Tenen wijze naar licht naar buiten.<\/p>\n

3:<\/strong>\u00a0Zakken tot zo ver mogelijk.<\/p>\n

\u00a0<\/p>\n

Progression:<\/strong>\u00a0with weight.<\/p>\n

Regression:<\/strong>\u00a0wall sit.<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

Trainingsschema van de week \u2013 oefening 3:<\/strong>\u00a0Scharen<\/u><\/h3>\n

\u00a0<\/strong>Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Onderrug tegen de mat gedrukt houden tijdens oefening.<\/p>\n

2:<\/strong>\u00a0Benen vlak boven de grond houden.<\/p>\n

3:<\/strong>\u00a0Rustig uitvoeren.<\/p>\n

\u00a0<\/p>\n

Progression:<\/strong>\u00a0benen dichter bij de grond.<\/p>\n

Regression:<\/strong>\u00a0benen verder van de grond.<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

Trainingsschema van de week \u2013 oefening 4:<\/strong>\u00a0Standing Shoulder External Rotation\u00a0Dumbbell<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Ellebogen horizontaal.<\/p>\n

2:<\/strong>\u00a0Draai de armen naar achter tot 90 graden verticaal.<\/p>\n

3:<\/strong>\u00a0Straight back.<\/p>\n

\u00a0<\/p>\n

Progression:<\/strong>\u00a0heavier weight.<\/p>\n

Regression:\u00a0<\/strong>lighter weight.<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

Trainingsschema van de week \u2013 oefening 5:<\/strong>\u00a0Floor Bridge<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Feet as close to the body as possible.<\/p>\n

2:<\/strong>\u00a0Handpalmen omhoog.<\/p>\n

3:<\/strong>\u00a0Lichaam strekken.<\/p>\n

\u00a0<\/p>\n

Progression:<\/strong>\u00a0more repetitions.<\/p>\n

Regression:<\/strong>\u00a0fewer repetitions.<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

Trainingsschema van de week \u2013 oefening 6:<\/strong>\u00a0Crunch, knee to chest<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Naar achter leunen.<\/p>\n

2:<\/strong>\u00a0Voeten net van de grond.<\/p>\n

3:<\/strong>\u00a0Balanceren op de billen.<\/p>\n

\u00a0<\/p>\n

Progression:<\/strong>\u00a0instabiele ondergrond.<\/p>\n

Regression:<\/strong>\u00a0liggend op de grond uitvoeren.<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

Trainingsschema van de week \u2013 oefening 7:<\/strong>\u00a0Bicep curl schijf<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Perform the exercise from the correct anatomical position.<\/p>\n

2:<\/strong>\u00a0Do not move your elbows.<\/p>\n

3:<\/strong>\u00a0Houd de aan de zijkant vast.<\/p>\n

\u00a0<\/p>\n

Progression:<\/strong>\u00a0zwaardere schijf.<\/p>\n

Regression:<\/strong>\u00a0lichtere schijf.<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

Trainingsschema van de week \u2013 oefening 8:<\/strong>\u00a0Triceps extension\u00a01 dumbbell<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Armen achter hoofd.<\/p>\n

2:<\/strong>\u00a0Armen omhoog duwen.<\/p>\n

3:<\/strong>\u00a0Rug recht houden.<\/p>\n

\u00a0<\/p>\n

Progression:<\/strong>\u00a0increase weight.<\/p>\n

Regression:<\/strong>\u00a0lose weight.<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

Exercise 9:<\/strong>\u00a0Leg raises<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Onderrug in de natuurlijke vorm\u00a0houden tijdens de oefening.<\/p>\n

2:<\/strong>\u00a0Grond niet aanraken.<\/p>\n

3:<\/strong>\u00a0Handpalmen omhoog houden tijdens de oefening.<\/p>\n

\u00a0<\/p>\n

Progression:<\/strong>\u00a0benen dichter naar de grond brengen.<\/p>\n

Regression:<\/strong>\u00a0benen buigen.<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

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

Trainingsschema deel 1. Dit trainingsschema is een totale training. Dit trainingsschema bestaat uit 9 oefeningen, het is de bedoeling dat je de oefening achter elkaar doet zodat je hartslag lekker hoog blijft. Neem na een rondje 1\u00a0minuut rust om een … Read More<\/a><\/p>","protected":false},"author":5,"featured_media":13806,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_analytify_skip_tracking":false,"footnotes":""},"categories":[30],"tags":[],"class_list":["post-7264","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaching"],"_links":{"self":[{"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/posts\/7264","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/comments?post=7264"}],"version-history":[{"count":0,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/posts\/7264\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/media?parent=7264"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/categories?post=7264"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/tags?post=7264"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}