{"id":6071,"date":"2014-02-10T01:00:00","date_gmt":"2014-02-09T23:00:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/buitelugoefeninge\/"},"modified":"2018-04-06T14:13:05","modified_gmt":"2018-04-06T12:13:05","slug":"buitelugoefeninge","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/buitelugoefeninge\/","title":{"rendered":"Buitelugoefeninge"},"content":{"rendered":"<div style=\"text-align: left;\"><span style=\"color: #ff0000;\"><span style=\"font-size: medium;\">Hierdie reeks oefenige behoort jou 21 min te duur as jy dit drie keer herhaal. As jy langer wil oefen, voeg net nog \u2019n rotasie (7 minute) by.\u00a0Kry \u2019n vriendin of dogter om jou te motiveer en doen dit minstens drie keer per week. Jy sal verbaas wees oor hoe vinnig jy verbeter en sterker word.<\/span><\/span><\/div>\n<p><span style=\"font-size: medium;\">1. Begin met 2 minute se flink stap of draf (of touspring as jou ruimte beperk is). Jy kan ook op die plek stap as jy nie fiks genoeg is om tou te spring nie.<br \/>\n<\/span><\/p>\n<p>&nbsp;<\/p>\n<div style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/1_Springtou.jpg\" alt=\"\" width=\"300\" height=\"400\" \/><\/div>\n<p><span style=\"font-size: medium;\">2. Hurk en trap: Hurk (<em>squat<\/em>), tree op \u2019n trappie en doen weer \u2019n hurk. Tree dan weer af en herhaal vir een minuut. As jy nie \u2019n trappie het nie, gee net een tree vooruit, hurk, dan weer een terug met ander been en hurk.<\/span><\/p>\n<div style=\"text-align: center;\">\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/2_1.jpg\" alt=\"\" width=\"300\" height=\"400\" \/><\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<div style=\"text-align: center;\">\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/2_2.jpg\" alt=\"\" width=\"300\" height=\"400\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/2_3.jpg\" alt=\"\" width=\"300\" height=\"400\" \/><\/p>\n<\/div>\n<p><span style=\"font-size: medium;\">3. \u201c<em>triceps-dip<\/em>\u201d of driekopspier-afsak : Kry \u2019n stoel of trappie en plaas jou hande langs jou boude. Sak nou jou boude verby die stoel en weer terug. Herhaal 1 minuut.<\/span><\/p>\n<div style=\"text-align: center;\">\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/3_1.jpg\" alt=\"\" width=\"300\" height=\"400\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/3_2.jpg\" alt=\"\" width=\"300\" height=\"400\" \/><\/p>\n<\/div>\n<p><span style=\"font-size: medium;\">4. Opstote (<em>push-ups<\/em>). Doen dit op \u2019n trappie. Jou hande moet ongeveer aan weerskante van jou borste wees. Moenie jou boude punt in die wind opstoot nie. Jou boude en rug moet in \u2019n reguit lyn wees. Herhaal 1 minuut.<\/span><\/p>\n<div style=\"text-align: center;\">\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/4_1.jpg\" alt=\"\" width=\"300\" height=\"400\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/4_2.jpg\" alt=\"\" width=\"300\" height=\"400\" \/><\/p>\n<\/div>\n<p><span style=\"font-size: medium;\">5. \u2018<em>Walking lunges<\/em>\u2019: Gee groot tre\u00eb terwyl jy afhurk. Jou tree moet groot genoeg wees dat jou voorste knie nie verby jou voorste voet se tone gaan nie. Maak seker dat jou agterste knie laag sak. Herhaal vir een minuut. As jy nie baie ruimte het nie, kan jy een tree vorentoe gaan en dan weer terugtree na jou beginposisie. Dan doen jy dit weer met die ander been.<\/span><\/p>\n<p>&nbsp;<\/p>\n<div style=\"text-align: center;\">\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/5_1.jpg\" alt=\"\" width=\"300\" height=\"225\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/5_2.jpg\" alt=\"\" width=\"300\" height=\"225\" \/><\/p>\n<\/div>\n<p><span style=\"font-size: medium;\">6. Fietsry-opsitte: Bring jou elmboog na jou teenoorgestelde knie en wissel van die een been na die ander. Herhaal vir een minuut.<\/span><\/p>\n<div style=\"text-align: center;\">\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/6_1.jpg\" alt=\"\" width=\"300\" height=\"400\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2015\/12\/6_2.jpg\" alt=\"\" width=\"300\" height=\"400\" \/><\/p>\n<\/div>\n<p><span style=\"font-size: medium;\">Herhaal die hele reeks drie keer (stap of draf ingesluit) om 21 minute se oefening te doen.<\/span><\/p>\n<p>*Oefeninge saamgestel deur Michele Reynolds van <a href=\"https:\/\/www.adventurebootcamp.co.za\/?gclid=CIakjIKZtbwCFSTkwgodhSoAZQ\" target=\"_blank\" rel=\"noopener\"><span style=\"font-size: medium;\">Adventure Boot Camp<\/span><\/a><span style=\"font-size: medium;\"> in Bryanston. Uitgevoer deur Nika Schoeman, fotograaf Anet Schoeman<\/span><\/p>\n<p><strong><span style=\"color: #ff0000;\">** Lees ook ons artikel in die Maart 2014-uitgawe (bl. 86) oor die voordele van buitelugoefen.<\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hierdie reeks oefenige behoort jou 21 min te duur as jy dit drie keer herhaal. As jy langer wil oefen, voeg net nog \u2019n rotasie (7 minute) by.\u00a0Kry \u2019n vriendin of dogter om jou te motiveer en doen dit minstens [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[667],"tags":[136,193],"class_list":["post-6071","post","type-post","status-publish","format-standard","hentry","category-gesondheid","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>Buitelugoefeninge | rooi rose<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/novanews.co.za\/rooirose\/buitelugoefeninge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Buitelugoefeninge | rooi rose\" \/>\n<meta property=\"og:description\" content=\"Hierdie reeks oefenige behoort jou 21 min te duur as jy dit drie keer herhaal. 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