{"id":8239,"date":"2025-11-17T15:42:00","date_gmt":"2025-11-17T13:42:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/mooi-arms-binne-10-minute\/"},"modified":"2025-11-17T15:50:24","modified_gmt":"2025-11-17T13:50:24","slug":"mooi-arms-binne-10-minute","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/mooi-arms-binne-10-minute\/","title":{"rendered":"Mooi arms binne 10 minute!"},"content":{"rendered":"<p><strong>1. Dippies\u00a0<\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Plaas jou hande skouerbreedte uitmekaar op \u2019n stewige bankie of trap.<\/li>\n<li>Skuif jou boude af van die voorkant van die bankie en strek jou bene voor jou uit.<\/li>\n<li>Buig jou elmbo\u00eb tot 90 grade en laat sak jou boude tot by die grond terwyl jy jou rug naby die bankie hou.<\/li>\n<li>Keer terug na die beginposisie en herhaal.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-140812 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2023\/11\/pexels-sinitta-leunen-5496589-500x333.jpg\" alt=\"\" width=\"500\" height=\"333\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>2. Opstote<\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Balanseer op jou hande en tone, met jou rug reguit en boude ingetrek.<\/li>\n<li>Laat sak jou bolyf na die grond en hou jou elmbo\u00eb gebuig.<\/li>\n<li>Druk jouself op tot in die beginposisie en herhaal (vir \u2019n makliker afwisseling, balanseer op jou knie\u00eb).<\/li>\n<\/ul>\n<p>Lees ook:\u00a0<a href=\"https:\/\/novanews.co.za\/rooirose\/oefen-jouself-jonger\/\" target=\"_blank\" rel=\"noopener\">Oefen jouself jonger<\/a><\/p>\n<p>&nbsp;<\/p>\n\n\t\t<style type=\"text\/css\">\n\t\t\t#gallery-2 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-2 .gallery-item {\n\t\t\t\tfloat: left;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 50%;\n\t\t\t}\n\t\t\t#gallery-2 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-2 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-2' class='gallery galleryid-8239 gallery-columns-2 gallery-size-medium'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/novanews.co.za\/rooirose\/mooi-arms-binne-10-minute\/pexels-maksim-goncharenok-4775195\/'><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"333\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2023\/11\/pexels-maksim-goncharenok-4775195-500x333.jpg\" class=\"attachment-medium size-medium\" alt=\"\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/novanews.co.za\/rooirose\/mooi-arms-binne-10-minute\/pexels-maksim-goncharenok-4775201\/'><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"333\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2023\/11\/pexels-maksim-goncharenok-4775201-500x333.jpg\" class=\"attachment-medium size-medium\" alt=\"\" \/><\/a>\n\t\t\t<\/dt><\/dl><br style=\"clear: both\" \/>\n\t\t<\/div>\n\n<p>&nbsp;<\/p>\n<p><strong>3. Biseps-krulle <\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Gebruik jou waterbottel as \u2019n kamma gewig.<\/li>\n<li>Staan met jou bene skouerbreedte uitmekaar en arms aan jou sye.<\/li>\n<li>Buig jou elmboog en lig die waterbottel na jou skouer.<\/li>\n<li>Laat sak jou arm na jou heup en herhaal. Doen nou die ander arm.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-140808 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2023\/11\/pexels-andrea-piacquadio-3757376-500x333.jpg\" alt=\"\" width=\"500\" height=\"333\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>4. Diamant-opstote <\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Balanseer op jou hande en tone, met jou rug reguit en boude ingetrek.<\/li>\n<li>Vorm \u2019n diamant op die grond deur jou hande se wysvingers en duime aan mekaar te laat raak.<\/li>\n<li>Laat sak jou bolyf na die grond en hou jou elmbo\u00eb gebuig.<\/li>\n<li>Druk jouself op tot die beginposisie en herhaal. (Vir \u2019n makliker aanpassing, balanseer op jou knie\u00eb.)<\/li>\n<\/ul>\n<p>Lees ook:\u00a0<a href=\"https:\/\/novanews.co.za\/rooirose\/plank-die-een-oefening-wat-almal-elke-dag-moet-doen\/\" target=\"_blank\" rel=\"noopener\">&#8216;Plank&#8217;: Die een oefening wat almal elke dag moet doen<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-140803 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2023\/11\/pexels-nathan-cowley-1300526-500x333.jpg\" alt=\"\" width=\"500\" height=\"333\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>5. Lug-boks<\/strong><\/p>\n<ul>\n<li>Staan met jou bene skouerbreedte uitmekaar met jou gebalde vuiste voor jou bors.<\/li>\n<li>Boks reguit in die lug, hou jou polse in lyn met jou skouers. Doen dit so vinnig as wat jy kan.<\/li>\n<li>Wissel jou arms.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-159473 size-medium aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2025\/11\/pexels-yaroslav-shuraev-8472155-400x600.jpg\" alt=\"\" width=\"400\" height=\"600\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook:\u00a0<\/strong><a href=\"https:\/\/novanews.co.za\/rooirose\/oefen-vir-ferm-boude\/\" target=\"_blank\" rel=\"noopener\">Oefen vir ferm boude<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>1. Dippies\u00a0 &nbsp; Plaas jou hande skouerbreedte uitmekaar op \u2019n stewige bankie of trap. Skuif jou boude af van die voorkant van die bankie en strek jou bene voor jou uit. Buig jou elmbo\u00eb tot 90 grade en laat sak [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":140803,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,2951,667],"tags":[38,136,193,195,2149],"class_list":["post-8239","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-fiksheid","category-gesondheid","tag-rooi-rose","tag-gesondheid","tag-fiksheid","tag-oefen","tag-joga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mooi arms binne 10 minute! | rooi rose<\/title>\n<meta name=\"description\" content=\"Herhaal elke oefening vir 40 sekondes met &#039;n ruskans van 20 sekondes tussenin. 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