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Samenvatting Spieroefeningen beenspieren $21.50
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Samenvatting Spieroefeningen beenspieren

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Samenvatting van Spieroefeningen voor beenspieren

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  • January 21, 2022
  • 4
  • 2019/2020
  • Summary
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Spieroefeningen beenspieren
( quadriceps, aductoren, hamstrings, gluteï en kuitspieren)

Oefening Afbeelding Spieren tips Opgelet variaties
e
Leg press 1 quadriceps Voeten schouderbreedte Vermijd hyperextensie in de Variatie in voetpositie:
2e gluteus Tenen op de hoogte van de knie. Hoge voetpositie
maximus en knieën Vermijd loskomen van de (accentueren hamstrings)
hamstrings Kleinere hoek dan 90° hielen. Lage voetpositie
Knie wordt niet volledig Voeten blijven plat op de (accentueren adductoren)
gestrekt grond. Lunge en squatvariaties
Seated leg 1e quadriceps Gele hendel om makkelijk in Geen trapbeweging. Met één been afwisselend
extension 2e tensor fascia te stappen Vermijd hyperlordose in de uitvoeren.
latae Rotaties knie = totaties rug.
toestel Rotatieassen gelijk!
Steunkussen t.h.v. de
enkelplooi
Seated leg 1e hamstrings Gele hendel Vermijd hyperlordose in de Single seated leg curl
curl 2e gastrocnemius, Rotatie knie = rotatie toestel rug.
sartorius en Bovenste kussen net onder Rotatie-assen gelijk
gracilis knie
Onderste ondersteunt
achillespees
Adductor 1e adductoren Gele hendel Behoud natuurlijke
machine 2e pectineus Binnenkant knieën tegen kromming in de rug.
kussen
Zo wijd mogelijk
Binnenwaarts brengen
Spanning even aanhouden
Abductor 1e abductoren en Gele hendel Behoud natuurlijke
machine gluteï Buitenkant knie tegen kussen kromming in de rug.
e
2 piriformis Maximale abductie (naar
buiten brengen van benen)

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