{"id":7286,"date":"2023-09-29T14:14:00","date_gmt":"2023-09-29T12:14:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/oefen-vir-ferm-boude\/"},"modified":"2023-09-29T14:16:59","modified_gmt":"2023-09-29T12:16:59","slug":"oefen-vir-ferm-boude","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/oefen-vir-ferm-boude\/","title":{"rendered":"Oefen vir ferm boude"},"content":{"rendered":"<p>Die boudspiere (gluteus medius en gluteus maximus) en die vetlagie bo-oor, bepaal die vorm van jou sitvlak. Trappe klim en hardloop is almal goeie oefeninge vir di\u00e9 spiere, maar die volgende kragoefeninge fokus spesifiek op die spiere. Spring nou weg vir \u2019n mooi geronde voorkoms vir die somer.<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #ff0000;\"><span style=\"font-size: medium;\"><strong>1 Variasie op brug<\/strong><\/span><\/span><\/p>\n<p>L\u00ea op jou rug met jou bene heup-wydte uit mekaar en knie\u00eb gebuig. Lig nou jou een voet van die grond en hou jou been reguit. Lig nou jou sitvlak (terwyl jy jou been gelig hou) sodat jou borskas , heupe en knie\u00eb \u2019n reguit lyn vorm. Trek jou boude en maagspiere vir tien tellings saam. Herhaal tien keer en doen dit dan aan die ander kant. Doen drie stelle met elke been en vermeerder wanneer jy sterker is.<\/p>\n<div style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/IMG_5742.jpg\" alt=\"\" width=\"400\" height=\"273\" \/><\/div>\n<p><span style=\"color: #ff0000;\"><span style=\"font-size: medium;\"><strong>2 Sydelingse beenlig<\/strong><\/span><\/span><\/p>\n<p>L\u00ea op jou sy met enkels mooi op mekaar en steun jou bolyf met jou arms. Jou heupe moet regop bly. Dus nie vorentoe of agtertoe sak nie. Lig nou jou been stadig op en laat sak. Hou jou bolyf stil. Herhaal tien keer en draai dan op jou ander sy om ander been te oefen. Doen drie stelle met elke been en vermeerder wanneer jy sterker is.<\/p>\n<div style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/IMG_5759.jpg\" alt=\"\" width=\"400\" height=\"266\" \/><\/div>\n<p><span style=\"color: #ff0000;\"><span style=\"font-size: medium;\"><strong>3 Hondjie beenlig<\/strong><\/span><\/span><\/p>\n<p>Hou jou knie\u00eb heupwydte uit mekaar en jou hande direk onder jou skouers met reguit elmbo\u00eb. Lig die een knie stadig op. Herhaal tien keer met elke been. Doen drie stelle met elke been en vermeerder wanneer jy sterker is. *As variasie kan jy die knie oplig en dan vorentoe bring.<\/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\/IMG_5772.jpg\" alt=\"\" width=\"400\" height=\"266\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/IMG_5773.jpg\" alt=\"\" width=\"400\" height=\"266\" \/><\/p>\n<\/div>\n<p><span style=\"color: #ff0000;\"><span style=\"font-size: medium;\"><strong><br \/>\n4 Sydelingse hurk<\/strong><\/span><\/span><\/p>\n<p>Begin met bene bymekaar en gee \u2019n groot tree na die kant en sak af. Solank die knie van die gebuigde been nie verby die voet beweeg nie. Doen tien en herhaal aan die ander kant. Doen drie stelle met elke been en vermeerder wanneer jy sterker is.<\/p>\n<div style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2015\/12\/IMG_5823.jpg\" alt=\"\" width=\"400\" height=\"266\" \/><\/div>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook:\u00a0<\/strong><a href=\"https:\/\/novanews.co.za\/rooirose\/oefen-jouself-jonger\/\" target=\"_blank\" rel=\"noopener noreferrer\">Oefen jouself jonger<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Die boudspiere (gluteus medius en gluteus maximus) en die vetlagie bo-oor, bepaal die vorm van jou sitvlak. Trappe klim en hardloop is almal goeie oefeninge vir di\u00e9 spiere, maar die volgende kragoefeninge fokus spesifiek op die spiere. Spring nou weg [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":139861,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[667],"tags":[136,193,1802,1803,5093,5097],"class_list":["post-7286","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesondheid","tag-gesondheid","tag-fiksheid","tag-oefeninge","tag-ferm-boude","tag-teenveroudering","tag-anti-aging"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Oefen vir ferm boude | rooi rose<\/title>\n<meta name=\"description\" content=\"Gee vorm aan jou sitvlak en wees minder bekommerd oor die grootte.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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