{"id":81379,"date":"2026-06-17T10:00:37","date_gmt":"2026-06-17T08:00:37","guid":{"rendered":"http:\/\/novanews.co.za\/rooirose\/?p=81379"},"modified":"2026-06-17T10:20:57","modified_gmt":"2026-06-17T08:20:57","slug":"oefen-jouself-fiks-en-sterk","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/oefen-jouself-fiks-en-sterk\/","title":{"rendered":"Oefen jouself fiks en sterk"},"content":{"rendered":"<p><em>Oefen jouself fiks en sterk. Deur Anet Schoeman.<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>As jy in \u2019n angssweet uitslaan aan die blote gadagte om meer lyf te wys n\u00e1 die winter, is dit nou die tyd om te begin oefen. En mik vir ferm en fiks eerder as om jou te veel oor die skaal te bekommer. Spiere weeg meer as vet en as jy spiere bou, gaan jy kleiner word, maar jou gewig mag dalk dieselfde bly, al verloor jy vet.<\/p>\n<p>As die deel van die land waar jy woon nog te koud, nat of donker is om buite te oefen, is binnenshuise oefening net die ding, s\u00ea Richard Woolrich, \u2019n biokinetikus en persoonlike afrigter by Virgin Active South Africa. Hy glo die afseisoen is die ideale tyd om swak punte in jou oefen-mondering aan te spreek wat jou sterker en beter gaan maak vir enige sport waaraan jy deelneem.<\/p>\n<p>&nbsp;<\/p>\n<div id=\"attachment_81383\" style=\"width: 510px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-81383\" class=\"size-medium wp-image-81383\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2017\/08\/Springtou-500x334.jpg\" alt=\"Springtou\" width=\"500\" height=\"334\" \/><p id=\"caption-attachment-81383\" class=\"wp-caption-text\">Foto: Pixabay<\/p><\/div>\n<p>&nbsp;<\/p>\n<h2>1 Krag<\/h2>\n<p>Navorsing toon dat kragoefeninge twee keer per week sommer baie doen om hardloop te verbeter. Dis veral voordelig as jy kan fokus op oefeninge wat die uitputting in jou bene op afdraende verminder. Hurkoefeninge (<em>squats<\/em>) wat stadig gedoen word en die vierkopspier (<em>quadriceps<\/em>) strek, sal die gewenste uitwerking h\u00ea.<\/p>\n<p>&nbsp;<\/p>\n<h2>2 Stabiliteit<\/h2>\n<p>Hardlopers en fietsryers beweeg altyd in \u2019n reguit lyn en oefen selde spiere wat laterale beweging insluit en jou stabilitiet kan verbeter. Die \u201cgluteus medius\u201d (boonste boudspier) en adduktor (in die binnebeen) kan jou hier baie help. Hierdie spesifieke boudspier se belangrikste funksie is die stabiele interne en eksterne rotasie van jou heupe. As jy \u2019n hardloper is, is dit beslis een van jou swakpunte. Soek masjiene by die gim wat hierdie spiere oefen of doen joga en Pilates; beide oefensoorte kan jou stabiliteit verbeter. Kyk ook aanlyn na \u201cside-lying clam\u201d en \u201cmini-band seated clam\u201d vir oefeninge wat jy self by die huis kan doen.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lees nog:\u00a0<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><\/strong><\/p>\n<h2><\/h2>\n<h2>3 Kardio<\/h2>\n<p>Hardloop en fietsry kan \u2019n probleem raak as dit koud en nat is, maar swem en \u201cspinning\u201d of <em>wattbike<\/em>-sessies is wonderlike binnenshuise opsies wat jou super fiks kan maak. As jy met \u2019n besering sukkel, is dit ook \u2019n goeie opsie. Die lae impak-oefeninge sal jou fiks maak en jou besering kans gee om te herstel.<\/p>\n<p>&nbsp;<\/p>\n<h2>4 Spoed<\/h2>\n<p>As jy toegang tot die gim het, is dit nou die tyd om die trapmeul te gebruik vir spoedsessies. Woodrich stel voor dat jy ho\u00eb intensiteit-sessies doen met herstelsessies van ongeveer dieselfde of selfs langer tye. Eindig die sessie met \u2019n kragsessie teen \u2019n steil gradi\u00ebnt.<\/p>\n<p>&nbsp;<\/p>\n<h2>5 Veiligheid<\/h2>\n<p>Dit is nooit veilig om op jou eie in die donker te oefen nie, veral as jy \u2019n vrou is. Oefen saam met \u2019n klub of kry maniere om by die\u00a0gim of tuis te oefen. Selfs \u2019n springtou is uitstekende oefening en jy kan self maklik armoefeninge doen. Koop \u2019n paar handgewigte van 2 kg (of 3 kg as jy sterk is) en soek na armoefeninge op die internet. Kry jou liefie om saam met jou te oefen, speel vrolike musiek en maak seker dat jy elke dag 30 minute hiervoor inruim. Jy sal verbaas wees hoe vinnig dit \u2019n verskil maak.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lees nog:\u00a0<a href=\"https:\/\/novanews.co.za\/rooirose\/oefen-lekker-en-voel-goed-hierdie-winter\/\" target=\"_blank\" rel=\"noopener noreferrer\">Oefen lekker en voel goed hierdie winter!<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kragoefeninge help jou om gewig te verloor en sal jou hardloop en fietsry verbeter. Dis ook net die ding vir daardie dae wat dit baie koud of nat is. Deur Anet Schoeman. Foto Pixabay<\/p>\n","protected":false},"author":8,"featured_media":165684,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951,667],"tags":[23664,23684,193,2160],"class_list":["post-81379","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","category-gesondheid","tag-health","tag-fitness","tag-fiksheid","tag-oefening"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Oefen jouself fiks en sterk | rooi rose<\/title>\n<meta name=\"description\" content=\"Kragoefeninge help jou om gewig te verloor en sal jou hardloop en fietsry verbeter. 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