{"id":7563,"date":"2024-06-03T09:55:39","date_gmt":"2024-06-03T07:55:39","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/ses-oefeninge-vir-vroue-bo-40\/"},"modified":"2024-06-03T11:18:54","modified_gmt":"2024-06-03T09:18:54","slug":"ses-oefeninge-vir-vroue-bo-40","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/ses-oefeninge-vir-vroue-bo-40\/","title":{"rendered":"Ses oefeninge vir vroue bo 40"},"content":{"rendered":"<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2015\/12\/oefen.jpg\" alt=\"\"\/><\/figure>\n<\/div>\n\n\n<p><\/p>\n\n\n\n<p><span style=\"color: #ff0000;\"><span style=\"font-size: medium;\"><strong>Skuinsoor-opsitte<\/strong><\/span><\/span><\/p>\n\n\n\n<p>1. L\u00ea plat op jou rug met jou knie\u00eb gebuig.<br>2. Met jou rug steeds plat, draai jou knie\u00eb effens na een kant toe.<br>3. Sonder om jou nek te buig, lig dan jou bolyf tot wanneer jy sit.<br>4. Gaan l\u00ea weer en herhaal.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Diagonal Curl Up - Ask Doctor Jo\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/f28DUxkF0rA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-vivid-red-color has-text-color has-link-color has-medium-font-size wp-elements-157794d05b4e3d91f20394372c08b493\"><span style=\"color: #ff0000;\"><span style=\"font-size: medium;\"><strong>Brandkrane<\/strong><\/span><\/span><\/p>\n\n\n\n<p>1. Staan hande viervoet met jou knie\u00eb heup-wydte uitmekaar uit.<br>2. Bring jou regter been so na aan jou bors as moontlik. Strek dan dieselfde been na die kant uit.<br>3. Laat sak jou been en herhaal.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"The Fire Hydrant - Hip Strengthening Exercise - CORE Chiropractic\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/hDyxbhy6Tp8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-vivid-red-color has-text-color has-link-color has-medium-font-size wp-elements-7b505e22e0df4564aa41b070867f4df2\"><strong><span style=\"font-size: medium;\"><span style=\"color: #ff0000;\">Weerstand band oefeninge<\/span><\/span><\/strong><\/p>\n\n\n\n<p>1. Plaas jou regtervoet in die weerstand band en neem die twee kante in jou hande. Neem dan \u2019n tree vorentoe.<br>2. Plaas jou linker voorarm op jou linker bobeen en leuen vooroor vir ondersteuning.<br>3. Strek jou regter arm oor jou kop en dan diagonaal oor jou lyf.<br>4. Keer terug na jou oorspronklike posisie en herhaal.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"British Heart Foundation - Using Resistance Bands\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/mka5ZLE2RI0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-vivid-red-color has-text-color has-link-color has-medium-font-size wp-elements-9e5864c7767014cc76df0d4286edbedb\"><span style=\"font-size: medium;\"><span style=\"color: #ff0000;\"><strong>Sumo hurke<\/strong><\/span><\/span><\/p>\n\n\n\n<p>1. Staan regop met voete effens meer as heupwydte uitmekaar.<br>2. Sak stadig af totdat jy hurk. Sak so ver af as wat jy kan.<br>3. Keur na jou staande posisie terug en herhaal.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to do Sumo Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/sqDGkIBYPAk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p><span style=\"font-size: medium;\"><span style=\"color: #ff0000;\"><strong>Planke<\/strong><\/span><\/span><\/p>\n\n\n\n<p>1. L\u00ea plat op jou maag met jou voorarms langs jou op die grond en jou tone reguit af gebuig.<br>2. Stoot jouself met jou voorarms op. Gebruik jou tone om jou gewig te ondersteun.<br>3. Bly so vir \u2018n paar sekondes voor jy weer gaan l\u00ea.<br>4. Herhaal.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Core Exercise: Plank\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/pvIjsG5Svck?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-vivid-red-color has-text-color has-link-color has-medium-font-size wp-elements-98ab2f1a20c2c0ee9cf8dd47a07cca21\"><span style=\"font-size: medium;\"><span style=\"color: #ff0000;\"><strong>Handgewig opkrulle<\/strong><\/span><\/span><\/p>\n\n\n\n<p>1. Staan regop met jou knie\u00eb heupwydte uitmekaar en liggies gebuig. Met handpalms wat vorentoe wys, hou die handgewigte aan jou kante.<br>2. Krul een of beide handgewigte na jou bors. Laat sak die gewigte dan stadig na jou sy.<br>3. Herhaal.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Do a Basic Curl | Female Bodybuilding\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/TVflFTempWA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/oefen-lekker-en-voel-goed-hierdie-winter\/\">Oefen lekker en voel goed hierdie winter!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Skuinsoor-opsitte 1. L\u00ea plat op jou rug met jou knie\u00eb gebuig.2. Met jou rug steeds plat, draai jou knie\u00eb effens na een kant toe.3. Sonder om jou nek te buig, lig dan jou bolyf tot wanneer jy sit.4. Gaan l\u00ea [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":145332,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[667],"tags":[277,2160,136,193],"class_list":["post-7563","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesondheid","tag-winter","tag-oefening","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>Ses oefeninge vir vroue bo 40 | rooi rose<\/title>\n<meta name=\"description\" content=\"Ouderdom is net &#039;n getal, en &#039;n sterk en gesonde liggaam is goed binne bereik, veral met die regte oefeninge.\" \/>\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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