{"id":129784,"date":"2020-04-28T13:16:53","date_gmt":"2020-04-28T11:16:53","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=129784"},"modified":"2020-04-28T13:16:53","modified_gmt":"2020-04-28T11:16:53","slug":"jy-kan-in-net-ses-minute-per-dag-tydens-lockdown-goeie-oefening-kry","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/jy-kan-in-net-ses-minute-per-dag-tydens-lockdown-goeie-oefening-kry\/","title":{"rendered":"Jy kan in net ses minute per dag tydens \u201clockdown\u201d goeie oefening kry"},"content":{"rendered":"<p><em>Jy kan in ses minute per dag tydens \u201clockdown\u201d goeie oefening kry deur Anet Schoeman. Hooffoto: iStock\/<a class=\"photographer\" href=\"https:\/\/www.istockphoto.com\/za\/portfolio\/PeopleImages?mediatype=photography\" target=\"_blank\" rel=\"noopener noreferrer\">PeopleImages<\/a><\/em><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Jy kan in net ses minute per dag tydens \u201clockdown\u201d goeie oefening kry<\/h4>\n<p>\u2018n Vriendin vra onlangs of mens bedsere van \u2018n Lazy Boy kan kry, want dis waar haar man die hele dag sit. Behalwe wanneer hy opstaan om die yskas oop te maak.<\/p>\n<p>Het jy ook in \u2018n rusbanksitter verander tydens die inperking?<\/p>\n<p>Die geheim is dat enigiets beter as niks is.<\/p>\n<p>En sodra jy dit elke dag doen sal jy agterkom hoeveel beter jy voel.<\/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 vyf maklike oefeninge wat jy elke dag by die huis moet doen<\/a><\/p>\n<p><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><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-129825 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/app\/uploads\/2020\/04\/woman-bow-pose-3822366.jpg\" alt=\"Jy kan in net ses minute per dag tydens \u201clockdown\u201d goeie oefening kry\" width=\"660\" height=\"440\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Begin klein<\/h4>\n<p>Marc Fourie is \u2018n fiksheidafrigter by Ignite Bike Coaching in Sandton en hy glo dat matige oefening \u2018n wonderlike manier is om al die voordele uit oefening te kry.<\/p>\n<p>Dis ook nou die ideale geleentheid om \u2018n oefenroetine te vestig voor die winter begin en vele mense nie kans sien om buite te oefen nie.<\/p>\n<p>Boonop kan verpligte sosiale afstand veroorsaak dat gims nie gou sal kan oopmaak nie, al word inperkings verslap.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/jy-kan-gemotiveerd-bly-vir-oefening-bly-hierdie-winter\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kry motivering om in die winter te oefen<\/a><\/p>\n<p>&nbsp;<\/p>\n<h5>Die voordele van oefening<\/h5>\n<p>Oefening stel endorfiene in ons brein vry wat ons laat goed voel en dit geld enige oefening. Jy voel goed, slaap beter en lyk beter. Voorwaar die moeite werd!<\/p>\n<p>Jy hoef nie vir \u2018n Ysterman te oefen om die voordele te kry nie.<\/p>\n<p>Intense oefening moet baie fyn bestuur word om te verhoed dat jy te veel oefen en spiere afbreek eerder as bou. Dus is matige oefening perfek vir diegene wat wil begin en volhou.<\/p>\n<p>Dit hou ook geen voordele in as jy een intense sessie van \u2018n uur doen en dan die volgende dag so styf is dat jy nie kan beweeg nie. En dan jou oefenplan laat vaar &#8230; Hou eerder by \u2019n oefenplan wat vir jou haalbaar is en wat jy elke dag kan volhou.<\/p>\n<p>Lees ook:<a href=\"https:\/\/novanews.co.za\/rooirose\/kan-oefening-jou-gelukkig-maak\/\" target=\"_blank\" rel=\"noopener noreferrer\"> Kan oefening jou regtig gelukkig maak?\u00a0<\/a><\/p>\n<div id=\"attachment_129826\" style=\"width: 657px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-129826\" class=\" wp-image-129826\" src=\"https:\/\/novanews.co.za\/rooirose\/app\/uploads\/2020\/04\/woman-doing-yoga-inside-a-room-3094215.jpg\" alt=\"Jy kan in net ses minute per dag tydens \u201clockdown\u201d goeie oefening kry\" width=\"647\" height=\"971\" \/><p id=\"caption-attachment-129826\" class=\"wp-caption-text\">Jy kan in net ses minute per dag tydens \u201clockdown\u201d goeie oefening kry<\/p><\/div>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Stel jou wekker<\/h4>\n<p>Marc s\u00ea dis \u2018n goeie plan om met klein tre\u00ebtjies te begin.<\/p>\n<p>Stel jou selfoonwekker om elke uur af te gaan en doen dan vyf \u201cstar jumps\u201d (Spring op met jou arms en bene na die kante sodat jy soos \u2018n ster lyk).<\/p>\n<p>Of doen tien opstote teen jou toonbank (staan so \u2018n meter weg van die toonbank of jou lessenaar met jou voete bymekaar.\u00a0Leun vorentoe met jou hande op die toonbank en stoot terug soos met \u2018n \u201c<em>push up<\/em>\u201d).<\/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 sommer baie beter hierdie winter<\/a><\/p>\n<p>Neem jouself voor om elke keer wat jy die ketel vir koffie of tee kook ook 30 sekondes te \u201c<a href=\"https:\/\/novanews.co.za\/rooirose\/plank-die-een-oefening-wat-almal-elke-dag-moet-doen\/\" target=\"_blank\" rel=\"noopener noreferrer\">plank<\/a>\u201d. Of tien \u201csquats\u201d te doen.<\/p>\n<p>Soos jy beter raak, kan jy meer oefeninge byvoeg en meer herhalings van die bestaandes doen. <a href=\"https:\/\/novanews.co.za\/rooirose\/stap-is-goed-vir-jou\/\" target=\"_blank\" rel=\"noopener noreferrer\">Stap dan in jou middagete<\/a> vyf minute in jou tuin of op en af in die oprit as jy kan.<\/p>\n<p>Jy kan ook touspring vir vyf na tien minute. Dit kan jy selfs op \u2018n balkon doen.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/die-5-beste-oefeninge-vir-n-ferm-agterstewe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Die 5 beste oefeninge vir \u2019n ferm agterstewe wat jy sonder enige gereedskap kan doen<\/a><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-129827 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/app\/uploads\/2020\/04\/woman-in-black-tank-top-and-black-leggings-doing-yoga-3823063.jpg\" alt=\"Jy kan in net ses minute per dag tydens \u201clockdown\u201d goeie oefening kry\" width=\"655\" height=\"436\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4><strong>Gratis oefeninge wat jy aanlyn kan vind<\/strong><\/h4>\n<p>Hier is oulike oefenprogramme wat aanlyn beskikbaar is. PLUS dis gratis!<\/p>\n<p>&nbsp;<\/p>\n<h5>Joga<\/h5>\n<p>Doen \u2019n soektog vir \u201cFree Online Yoga Classes YouTube\u201d vir \u2018n groot verskeidenheid jogaklassa wat jy gratis kan aflaai. <a href=\"https:\/\/www.youtube.com\/user\/yogawithadriene\" target=\"_blank\" rel=\"noopener noreferrer\">Yoga with Adriene is byvoorbeeld baie oulik.<\/a><\/p>\n<p>&nbsp;<\/p>\n<h5>Mooi arms<\/h5>\n<p>Loer hier vir vier minuut-oefeninge per dag vir mooi arms:<\/p>\n<div class=\"video-container\"><iframe loading=\"lazy\" width=\"615\" height=\"350\" src=\"https:\/\/www.youtube.com\/embed\/4lvwAEKGsMQ\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h5>Mooi boude<\/h5>\n<p>Loer hier vir die 5 beste oefeninge wat jy vir \u2019n ferm agterstewe kan doen &#8211; <a href=\"https:\/\/novanews.co.za\/rooirose\/die-5-beste-oefeninge-vir-n-ferm-agterstewe\/\" target=\"_blank\" rel=\"noopener noreferrer\">klik hier<\/a><\/p>\n<p>&nbsp;<\/p>\n<h5>As jy net ses minute het<\/h5>\n<p>&#8230; het jy tyd om te oefen! Kyk na hierdie ses minuut-oefeninge van die New York Times.\u00a0<a href=\"https:\/\/www.nytimes.com\/2020\/02\/18\/well\/move\/in-6-minutes-you-can-be-done-with-your-workout.html\" target=\"_blank\" rel=\"noopener noreferrer\">Klik hier<\/a><\/p>\n<p>Laai hul gratis interaktiewe gids af. <a href=\"https:\/\/www.nytimes.com\/interactive\/projects\/well\/workouts\/\" target=\"_blank\" rel=\"noopener noreferrer\">Klik hier<\/a><\/p>\n<p>&nbsp;<\/p>\n<h5>Oefen voor jou rekenaar!<\/h5>\n<p>Ja, dis moontlik om sommer daar waar jy sit te oefen! <a href=\"https:\/\/www.destressmonday.org\/move-happy-mini-workouts\/\" target=\"_blank\" rel=\"noopener noreferrer\">Klik hier\u00a0 vir lekker oefeninge<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><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!\u00a0<\/a><\/p>\n<div id=\"attachment_129828\" style=\"width: 647px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-129828\" class=\" wp-image-129828\" src=\"https:\/\/novanews.co.za\/rooirose\/app\/uploads\/2020\/04\/woman-in-red-tank-top-and-black-shorts-lying-on-floor-3768179.jpg\" alt=\"\" width=\"637\" height=\"444\" \/><p id=\"caption-attachment-129828\" class=\"wp-caption-text\">Jy kan in net ses minute per dag tydens \u201clockdown\u201d goeie oefening kry<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>As jy op- of oorgegee het met \u201clockdown\u201d en nou wonder hoe jy weer van al die rolletjies ontslae kan raak as dinge beter lyk, het ons net die plan vir jou<\/p>\n","protected":false},"author":38,"featured_media":129824,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951,667],"tags":[23664,23684,136,193],"class_list":["post-129784","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","category-gesondheid","tag-health","tag-fitness","tag-gesondheid","tag-fiksheid"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jy kan in net ses minute per dag tydens \u201clockdown\u201d goeie oefening kry | rooi rose<\/title>\n<meta name=\"description\" content=\"As jy op- of oorgegee het met \u201clockdown\u201d en nou wonder hoe jy weer van al die rolletjies ontslae kan raak as dinge beter lyk, het ons net die plan vir jou\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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