{"id":129662,"date":"2025-05-23T10:50:16","date_gmt":"2025-05-23T08:50:16","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=129662"},"modified":"2025-05-23T10:52:44","modified_gmt":"2025-05-23T08:52:44","slug":"die-5-beste-oefeninge-vir-n-ferm-agterstewe","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/die-5-beste-oefeninge-vir-n-ferm-agterstewe\/","title":{"rendered":"Die 5 beste oefeninge vir \u2019n ferm agterstewe"},"content":{"rendered":"<p><em>Die 5 beste oefeninge vir \u2019n ferm agterstewe deur Anet Schoeman. Foto\u2019s Peter Whitfield. Produksie Melissa-Jade Myburgh; Stilis Anet Schoeman; Model Nika Schoeman. Oefeninge: Candice Carr; Advies Yolanda Kruger.\u00a0<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Die 5 beste oefeninge vir \u2019n ferm sitvlak<\/h4>\n<p>&nbsp;<\/p>\n<p>Maak vrede met jou sitvlak en fokus eerder op \u2019n mooi geronde vorm as om die hele tyd oor die grootte bekommerd te wees.<\/p>\n<p>Kurwes is beslis in &#8230;<\/p>\n<p>&nbsp;<\/p>\n<p>Die beste deel is dat jy hierdie oefeninge tuis kan doen, sonder enige hulpmiddels.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Hoe werk dit?<\/h4>\n<p>&nbsp;<\/p>\n<p>Die boudspiere (gluteus maximus, gluteus medius en gluteus minimus) bepaal die vorm daarvan en die vetlagie bo-oor. Stap, trappe klim en hardloop is almal goeie oefening vir di\u00e9 spiere, maar di\u00e9 kragoefeninge fokus spesifiek op hierdie spiere.<\/p>\n<p>Spring nou weg vir \u2019n mooi geronde voorkoms in die somer.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/die-5-beste-oefeninge-wat-jy-by-die-huis-kan-doen\/\" target=\"_blank\" rel=\"noopener noreferrer\">Die 5 beste oefeninge wat jy by die huis kan doen<\/a><\/p>\n<p>&nbsp;<\/p>\n<h4>Vorentoe hurk <em>(lunge)<\/em><\/h4>\n<p>&nbsp;<\/p>\n<p>As jy ruimte het, kan jy vorentoe of agtertoe beweeg, of bloot op dieselfde plek bly.<\/p>\n<ul>\n<li>Begin met jou bene heupwydte uitmekaar. Neem \u2019n groot tree na agter of voor en hurk. Die voorste knie moet \u2019n 90 grade hoek bokant jou voet vorm maar nie oor die tone hang nie en die die agterste knie moenie grond raak nie.<\/li>\n<li>Hou jou bolyf en skouers regop en maagspiere styf.<\/li>\n<li>Doen drie stelle van tien aan elke kant en vermeerder namate jy sterker word.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<div id=\"attachment_129704\" style=\"width: 410px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-129704\" class=\"size-medium wp-image-129704\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2020\/04\/NOVFiksheid01RR-400x600.jpg\" alt=\"Die 5 beste oefeninge vir \u2019n ferm agterstewe\" width=\"400\" height=\"600\" \/><p id=\"caption-attachment-129704\" class=\"wp-caption-text\">Die 5 beste oefeninge vir \u2019n ferm agterstewe<\/p><\/div>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/hoekom-jy-nie-moet-oefen-as-jy-griep-of-verkoue-het-nie\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hoekom jy nie moet oefen as jy griep of verkoue het nie<\/a><\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4>2. Hurksit <em>(squat)<\/em><\/h4>\n<p>&nbsp;<\/p>\n<ul>\n<li>Hou jou voete parallel en sowat heup wydte uit mekaar. Laat sak jou boude stadig asof jy op \u2019n stoel gaan sit &#8211; die boude agtertoe uitgesteek en jou bolyf regop.<\/li>\n<li>Trek jou maagspiere saam en maak seker jou knie\u00eb is bokant jou voete gebuig en niks verder as die tone nie.<\/li>\n<li>Doen drie stelle van tien aan elke kant en vermeerder dit wanneer jy sterker is.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-129705 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2020\/04\/NOVFiksheid02RR-400x600.jpg\" alt=\"Die 5 beste oefeninge vir \u2019n ferm agterstewe\" width=\"400\" height=\"600\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/dis-weer-tyd-om-fiks-te-word\/\" target=\"_blank\" rel=\"noopener noreferrer\">Waarvoor wag jy? Dis tyd om fiks te raak!<\/a><\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4>3. Brug<\/h4>\n<p>&nbsp;<\/p>\n<ul>\n<li>L\u00ea op jou rug met jou bene heup-wydte uit mekaar en jou knie\u00eb gebuig.<\/li>\n<li>Lig nou jou sitvlak sodat jou borskas, heupe en knie\u00eb \u2019n reguit lyn vorm.<\/li>\n<li>Trek jou boude en maagspiere saam.<\/li>\n<li>Hou vir tien tellings en sak stadig tot op die grond.<\/li>\n<li>Doen drie stelle en vermeerder wanneer jy sterker is.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-129707 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2020\/04\/NOVFiksheid04RR-500x343.jpg\" alt=\"\" width=\"500\" height=\"343\" \/><\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/oefen-lekker-en-voel-goed-hierdie-winter\/\" target=\"_blank\" rel=\"noopener noreferrer\">Oefen lekker en voel goed hierdie winter<\/a><\/p>\n<p>&nbsp;<\/p>\n<h4>4. Bergklimmers<\/h4>\n<p>&nbsp;<\/p>\n<ul>\n<li>Begin met jou hande skouer wydte op die grond en jou bene heupwydte uitmekaar.<\/li>\n<li>Hou die lyn van jou skouers tot by jou enkels reguit &#8211; jou boude moenie afsak of punt in die wind staan nie.<\/li>\n<li>Trap vorentoe met jou een been en bring dit weer terug.<\/li>\n<li>Jy kan dit as \u2019n tree doen en jou voet op die grond neersit, of as een beweging sonder om grond te raak.<\/li>\n<li>Doen drie stelle van 10 elk \u2013 wissel jou bene af en vermeerder die repetisies namate jy sterker word.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-129706 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2020\/04\/NOVFiksheid03RR-500x333.jpg\" alt=\"Die 5 beste oefeninge vir \u2019n ferm agterstewe\" width=\"500\" height=\"333\" \/><\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/plank-die-een-oefening-wat-almal-elke-dag-moet-doen\/\" target=\"_blank\" rel=\"noopener noreferrer\">&#8220;Plank&#8221; &#8211; die een oefening wat jy elke dag m\u00f3\u00e9t doen<\/a><\/p>\n<p>&nbsp;<\/p>\n<h4>5. Been lig<\/h4>\n<p>&nbsp;<\/p>\n<ul>\n<li>Begin in \u2019n staande posisie en buig vorentoe terwyl jy die een been in \u2019n reguit lyn agtertoe lig.<\/li>\n<li>Kom weer regop.<\/li>\n<li>Jy kan die oefening moeiliker maak deur gewigte in jou hande te hou. As jy nie gewigte het nie, pak boeke in \u2019n sterk winkelsak en hou dit met albei hande vas, of een in elke hand.<\/li>\n<li>Doen drie stelle van 10 elk en ruil n\u00e1 elke stel jou bene om.<\/li>\n<li>Vermeerder namate jy sterker word.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<div id=\"attachment_129708\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-129708\" class=\"size-medium wp-image-129708\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2020\/04\/NOVFiksheid05RR-500x321.jpg\" alt=\"Die 5 beste oefeninge vir \u2019n ferm agterstewe\" width=\"500\" height=\"321\" \/><p id=\"caption-attachment-129708\" class=\"wp-caption-text\">Die 5 beste oefeninge vir \u2019n ferm agterstewe<\/p><\/div>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook: <\/strong><\/p>\n<p><a href=\"https:\/\/novanews.co.za\/rooirose\/jy-kan-gemotiveerd-bly-vir-oefening-bly-hierdie-winter\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hier is motivering om in die winter te oefen<\/a><\/p>\n<p><a href=\"https:\/\/novanews.co.za\/rooirose\/4-redes-hoekom-dit-belangrik-is-om-rugoefeninge-te-doen\/\" target=\"_blank\" rel=\"noopener noreferrer\">Die 4 redes hoekom jy elke dag rugoefeninge moet doen<\/a><\/p>\n<p><a href=\"https:\/\/novanews.co.za\/rooirose\/ballet-vir-die-pret-hoekom-barre-oefeninge-goed-is-vir-jou\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ballet vir die pret &#8211; hoekom barre goed vir jou is<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lyk my agterstewe goed hierin? Maak vrede met jou sitvlak en fokus eerder op \u2019n mooi geronde vorm as om die hele tyd oor die grootte bekommerd te wees. Kurwes is beslis in &#8230;<\/p>\n","protected":false},"author":38,"featured_media":153219,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951,667],"tags":[136,193,23664,23684],"class_list":["post-129662","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","category-gesondheid","tag-gesondheid","tag-fiksheid","tag-health","tag-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Die 5 beste oefeninge vir \u2019n ferm agterstewe | rooi rose<\/title>\n<meta name=\"description\" content=\"Maak vrede met jou sitvlak en fokus eerder op \u2019n mooi geronde vorm as om die hele tyd oor die grootte bekommerd te wees.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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