{"id":76458,"date":"2017-07-12T10:18:13","date_gmt":"2017-07-12T08:18:13","guid":{"rendered":"http:\/\/novanews.co.za\/rooirose\/?p=76458"},"modified":"2017-07-17T11:33:16","modified_gmt":"2017-07-17T09:33:16","slug":"oefen-die-winter-jy-bibber","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/oefen-die-winter-jy-bibber\/","title":{"rendered":"Oefen s\u00f3 in die winter as jy bibber"},"content":{"rendered":"<p>Dit gebeur elke winter. Jy beloof jouself plegtig dat jy dit hierdie keer anders gaan doen. Gesond eet, geen koekies en lekkers vir koffietyd, oefen elke\u00a0 dag. Maar soos klokslag staan jy September voor die spie\u00ebl en wonder wie stilletjies jou bikini met Barbie s\u2019n omgeruil het.<\/p>\n<p>&nbsp;<\/p>\n<h4>Wat kan jy doen?<\/h4>\n<p>Die geheim is om <strong>aktief<\/strong> te bly en nie tussenin te eet nie. Koue, nat weer verg aansienlik meer toewyding om oefening vol te hou. Tog sal topatlete in ysige lande jou vertel dis bloot \u2019n geval van die verkeerde klere dra. Maar wie het ges\u00ea jy kan net buite oefen? As die weer jou pootjie, is \u2019n trapmeul of oefenfiets \u2019n baie goeie opsie. Te vervelig vir jou? Hier is \u2019n paar idees om dit interessant te maak en die tyd tjoef-tjaf om te kry.<\/p>\n<p>&nbsp;<\/p>\n<h4>Oefen by die huis<\/h4>\n<p>As jy \u2019n <strong>trapmeul<\/strong> of <strong>oefenfiets<\/strong> het wat agter in die motorhuis stof versamel, haal dit uit en volg ons instruksies vir oefeninge in die gim. As jy nie toerusting by die huis het nie, koop \u2019n <strong>springtou<\/strong>. Dit kos bitter min en werk uitstekend. Tien minute se springtouspring is gelykstaande aan \u2019n halfuur se hardloop. Speel vrolike musiek en kyk of jy aanvanklik net 30 sekondes kan spring en dan 30 sekondes rus. Herhaal tien keer. Vermeerder die springgedeeltes en mik om uiteindelik tien minute aaneen te spring.<\/p>\n<p>&nbsp;<\/p>\n<h4>Oefen in die gim<\/h4>\n<p>As jy by \u2019n gimnasium aangesluit is, is dit nou dit tyd om daai lidmaatskapkaartjie af te stof. Gebruik die trapmeul of oefenfiets om fiks te word.<\/p>\n<ul>\n<li>Laai die eerste minuut van jou 20 gunstelingliedjies op jou iPod met tien minute se musiek voor en na die tyd. Gebruik die eerste 10 minute om op te warm en die laaste 10 om te herstel. Vir die middelste gedeelte hardloop jy \u2019n fartlek-sessie waar jy vinnig hardloop vir \u2019n minuut as \u2019n nuwe liedjie begin en dan weer herstel vir \u2019n minuut. So luister jy na al jou gunstelingmusiek en kry jy \u2019n goeie oefensessie.<\/li>\n<li>Speel <strong>roulette <\/strong>op jou iPod: Laai so 10 tot 12 liedjies op jou iPod wat net twee tot drie minute lank is. Die helfte moet stadige tempo en die ander helfte vinnig wees. Sit jou iPod op \u201c<em>shuffle<\/em>\u201d en hardloop teen \u2019n vinnige pas vir die vinnige liedjies en dan weer gewone pas vir die stadiges. Dit mag natuulik gebeur dat jy twee vinniges na mekaar kry, so moenie te vinnig begin nie!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>Musiek wat jou sal motiveer<\/h4>\n<p><a href=\"http:\/\/www.redfacedrunners.com\/2012\/08\/running-playlists\/\" target=\"_blank\" rel=\"noopener\">redfacedrunners.com\/2012\/08\/running-playlists\/<\/a><\/p>\n<p>\u201c12 Best Running Songs\u201d |\u00a0<a href=\"https:\/\/itunes.apple.com\/us\/album\/sparkpeople-best-running-songs\/id536005656?ign-mpt=uo%3D4\" target=\"_blank\" rel=\"noopener\">itunes.apple.com\/us\/album\/sparkpeople-best-running-songs\/<\/a><\/p>\n<p>&nbsp;<\/p>\n<h4>#rrwenk<\/h4>\n<p>Maak seker dat jy net een oorfoon dra as jy buite die gim hardloop om te verseker dat jy verkeer en gevare kan hoor.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vergeet van die verskonings! Ons wys jou hoe om die hele winter te oefen sodat jy in September reg is vir bikini-tyd. As jy nie n\u00f3\u00fa lyf wegsteek met oefen nie, kan jy lyf wys in die somer. Deur Anet Schoeman<\/p>\n","protected":false},"author":8,"featured_media":76461,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951,667],"tags":[193,277,2160,23664,23684,23685],"class_list":["post-76458","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","category-gesondheid","tag-fiksheid","tag-winter","tag-oefening","tag-health","tag-fitness","tag-exercise"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Oefen s\u00f3 in die winter as jy bibber | 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\/oefen-die-winter-jy-bibber\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Oefen s\u00f3 in die winter as jy bibber | rooi rose\" \/>\n<meta property=\"og:description\" content=\"Vergeet van die verskonings! Ons wys jou hoe om die hele winter te oefen sodat jy in September reg is vir bikini-tyd. As jy nie n\u00f3\u00fa lyf wegsteek met oefen nie, kan jy lyf wys in die somer. 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