{"id":127518,"date":"2024-08-12T15:47:49","date_gmt":"2024-08-12T13:47:49","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=127518"},"modified":"2024-08-12T15:52:22","modified_gmt":"2024-08-12T13:52:22","slug":"die-5-beste-oefeninge-wat-jy-by-die-huis-kan-doen","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/die-5-beste-oefeninge-wat-jy-by-die-huis-kan-doen\/","title":{"rendered":"Die 5 beste oefeninge wat jy by die huis kan doen"},"content":{"rendered":"

Die 5 beste oefeninge wat jy by die huis kan doen deur Anet Schoeman.\u00a0Hierdie artikel het oorspronklik as 5 beste vakansie-oefeninge in ons Desember 2014-uitgawe verskyn. <\/em><\/p>\n

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Hooffoto: Klaus Nielsen vir Pexels<\/p><\/div>\n

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1. Fietsry-opsitte<\/h2>\n

Watter spiere?<\/strong>\u00a0Dit fokus hoofsaaklik op maagspiere soos die rectus abdominis. Die sekond\u00eare spiere is die skuinsspiere (obliques<\/em>) wat jou middel defineer en laastens die heupbuigspier (hip flexors<\/em>).<\/p>\n

Hoe:<\/strong> Begin met gebuigde bene en bring dan jou linkerknie na jou regter- elmboog terwyl jy jou regterbeen reguit maak. Hou die posisie vir een tot twee sekondes en herhaal die beweging met jou regterknie na linker-elmboog.<\/p>\n

Belangrik:<\/strong> Hou die beweging stadig en beheers om beserings te vermy.<\/p>\n

Maak dit moeiliker:<\/strong> Hou een gewig agter jou nek vas.<\/p>\n

 <\/p>\n

\"Die

Die 5 beste oefeninge wat jy by die huis kan doen<\/p><\/div>\n

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2. Plank<\/em><\/h2>\n

Watter spiere?<\/strong> Abdominale spiere (rectus abdominis<\/em> en transversus abdominis<\/em>), stabiliserende spiere soos die skuinsspiere (obliques<\/em>) wat jou middellyf verslank, heupbuigspier (hip flexors<\/em>), bobeen-spiere en spiere in jou borskas.<\/p>\n

Hoe? <\/strong>Begin met 30 sekondes en mik vir 3 minute.<\/p>\n

Belangrik:<\/strong> Hou jou lyf reguit – jou agterstewe moenie punt in die wind staan nie en trek jou maagspiere saam sodat jou naeltjie op en in trek.<\/p>\n

Maak dit moeiliker:<\/strong> Kant-plank: Draai op jou sy, rus op een plat elmboog, hou jou voete met die enkels teen mekaar op die vloer en lig jou lyf in di\u00e9 posisie op terwyl jy op een plat elmboog rus.<\/p>\n

 <\/p>\n

 <\/p>\n

\"\"

Die 5 beste oefeninge wat jy by die huis kan doen<\/p><\/div>\n

 <\/p>\n

Lees ook:\u00a0Plank: Die een oefening wat almal elke dag moet doen<\/a><\/strong><\/p>\n

 <\/p>\n

3. Driekopspier-dip<\/h2>\n

Watter spiere?<\/strong> Dit werk hoof-saaklik die driekopspier (triceps<\/em>) aan die agterkant van jou bo-arm en \u2019n bietjie van jou borsspiere (pektorale spiere<\/em>).<\/p>\n

Net die ding vir slap arms!<\/p>\n

Hoe?<\/strong> Druk met reguit arms op \u2019n stewige bank of muurtjie direk agter jou en buig nou jou arms tot jou elmbo\u00eb 90\u00b0 gebuig is.<\/p>\n

Belangrik:<\/strong> Maak seker dat jou hande vorentoe wys.<\/p>\n

Maak dit moeiliker:<\/strong> Hou jou bene reguit met jou hakke op die grond en tone in die lug. Of plaas jou voete op \u2019n bankie of bal.<\/p>\n

 <\/p>\n

\"Die<\/p>\n

 <\/p>\n

4. Lunges<\/em><\/h2>\n

Watter spiere?<\/strong> Boudspiere, dyspiere en die vierkopspier in jou bobene. Kuitspiere, maagspiere en jou rugspiere is jou stabiliserende spiere vir die oefening.<\/p>\n

Volgens \u2019n Harvard Health-publikasie kan iemand wat sowat 70 kg weeg met 10 minute se lunges 55 kalorie\u00eb verbrand.<\/p>\n

Hoe?<\/strong> Jy kan vorentoe stap as jy dit doen, of bloot op een plek bly en bene wissel.<\/p>\n

Belangrik:<\/strong> Om kniebeserings te vermy moet die voorste been se knie in \u2019n 90\u00b0- posisie bly en nie oor jou voete hang nie. Begin met 20 per been en mik vir 100 per been.<\/p>\n

Maak dit moeiliker:<\/strong> Hou \u2019n gewig of gevulde waterbottel in elke hand.<\/p>\n

 <\/p>\n

 <\/p>\n

\"Die<\/p>\n

 <\/p>\n

5. Hurksit (squat)<\/em><\/h2>\n

Watter spiere?<\/strong> Boudspiere en al vier spiere in jou vierkopspier (quadriceps) in die bobene, dyspier, buigspier in jou heup (hip flexor) en kuite. As jy jou bene wyd uitmekaar hou en jou tone na buite draai soos vir ons \u201csoemo-hurk-sit\u201d, gebruik jy ook die binnebeen-spiere. Klein spiertjies in jou rug word ook geaktiveer.<\/p>\n

Belangrik:<\/strong> Hoe wyer jou bene, hoe harder werk jou binnebeenspiere. Mik dat jou knie\u00eb in die rigting van jou tone beweeg, maar nooit verby jou tone gaan nie. Hou jou rug reguit, druk jou boude effens na agter asof jy op \u2019n stoel gaan sit.<\/p>\n

Maak dit moeiliker:<\/strong> Hou \u2019n sak met swaar goed met albei hande vas.<\/p>\n

 <\/p>\n

\"Die

Die 5 beste oefeninge wat jy by die huis kan doen<\/p><\/div>\n

 <\/p>\n

Nog \u2019n goeie wenk: Kardio<\/h4>\n

Nie plek of tyd vir hardloop nie? Kry \u2019n springtou! Spring vir 10 minute en verbrand sowat 100 kalorie\u00eb. As jy soggens en saans \u2019n sessie inpas, gaan jou bikini-lyf nie \u2019n millimeter van koers af dwaal nie. Dis vinnig, jy kan dit enige tyd doen en jy\u2019t so min plek nodig dat jy selfs in \u2019n slaapkamer kan spring.<\/p>\n

 <\/p>\n

Vir nog goeie fiksheidswenke, loer hier<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Jy het nie \u2019n gimnasium of groot oefenruimte nodig om jou somerlyf te behou nie! Hier is ons 5 beste oefeninge wat jy enige plek kan doen. <\/p>\n","protected":false},"author":38,"featured_media":147107,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951,667],"tags":[193,2562,23664,23684],"class_list":["post-127518","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","category-gesondheid","tag-fiksheid","tag-gesonheid","tag-health","tag-fitness"],"acf":[],"yoast_head":"\nDie 5 beste oefeninge wat jy by die huis kan doen | rooi rose<\/title>\n<meta name=\"description\" content=\"Jy het nie \u2019n gimnasium of groot oefenruimte nodig by die huis te oefen nie! 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