9 mei 2013|
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Alternatieve oefeningen
Alternatieve oefeningen
Wij zijn niet allemaal even sterk en beschikken niet direct over voldoende stabilisatie. Je moet dus de juiste kracht oefeningen samenstellen. Kracht oefeningen die passen bij je algehele fitheid. Wij hebben daarom een overzicht gemaakt, zodat je de juiste fitnessoefeningen kunt samenstellen. Hier een overzicht van regressie, basis en progressie oefeningen.
Deze informatie is onderdeel van Het “Optimize Empowerment” Trainingsprogramma.
Benen – Legs |
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Regressie |
Basis |
Progressie |
| Air Squat | Back Squat | Overhead Squath |
| Dumbbell Squat | Barbell Front Squat | Overhead Squath |
| Machine Back Extension | Hyper Extension | Romanian Deadlift |
| Deficit Deadlift | Stiff Been Barbell Good Morning | Snatch Deadlift |
| Squat | Static Squat | Squath Jump |
| Gym Ball Wall Squat | Squat | Front/Back Squat |
| One-leg Deadlift | Kettlebell One-leg Deadlift | Deadlift |
| Sumo Deadlift | Barbbell Deadlift | Deficit Deadlift |
| Lunges | Lunge Knee-up | Boso Lunge |
| Lunges | Dumbell Lunges | Overhead Barbbell Lunges |
| Machine Seated Leg Press | Machine Standing Leg Press | Front/Back Squat |
| Squat | Single-leg Squat Touchdown | Single-Leg Squat |
| Lunges to Balance | Lunges to Balance Knee-up | Lunges Step-up to Balance Knee-up |
| Squat | Squat Jump | Tuck Jump |
Borst – Chest |
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Regressie |
Basis |
Progressie |
| Decline Push-up | Push-up | Incline Push-up |
| Decline Bench Press | Bench Press | Incline Bench Press |
| Decline Dumbell Chest Press | Dumbell Chest Press | Incline Dumbell Chest Press |
| Push-up | Small Push-up | Push-up Resistance Band |
| Dumbell Press | Gym ball Chest Press | Gym ball Push-up |
| Cable Chest Press | Single-Leg Calbe Chest Press | Single-Leg and One-arm Calbe Chest Press |
| Decline Dumbell Fly | Dumbell Fly | Incline Dumbell Fly |
| Dumbell Chest Press | Dumbell Chest Press Alternating Arms | One-arm Dumbell Chest Press |
Rug – Back |
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Regressie |
Basis |
Progressie |
| Machine Row/Rear Deltoid | Barbbell Bent over Row | One-arm Dumbell Bent over Row |
| Seated Machine Lat Pulldown | Cable Front Lat Pulldown | Single-Leg and One-arm Calbe Lat Pulldown |
| Machine Row/Rear Deltoid | Standing Cable Row | Gym Ball Dumbell Row |
Schouders – Shouders |
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Regressie |
Basis |
Progressie |
| Machine Shoulder Press | Seated Dumbell Shoulder Press | Standing Dumbell Shoulder Press |
| Standing Dumbell Shoulder Press | Standing Single-Leg Dumbell Shoulder Press | Single-Leg and One-arm Dumbell Shoulder Press |
| Standing Cable Shoulder Press | Standing Single-Leg Cable Shoulder Press | Single-Leg and One-arm Cable Shoulder Press |
| Seated Dumbell Shoulder Press | Gym Ball Seated Seated Dumbbell Shoulder Press | Gym Ball Seated Single-Leg and One-arm Dumbbell Shoulder Press |
| Seated Dumbell Side Raise | Gym Ball Seated Seated Dumbbell Side Raise | Gym Ball Seated Single-Leg and One-arm Side Raise |
| Standing Cable Side Raise | Standing Single-Leg Cable Side Raise | Single-Leg and One-arm Cable Side Raise |
| Standing Dumbell Side Raise | Standing Single-Leg Dumbell Side Raise | Single-Leg and One-arm Dumbell Side Raise |
| Standing Dumbell Front Raise | Standing Single-Leg Dumbell Front Raise | Single-Leg and One-arm Dumbell Front Raise |
| Seated Single-Leg Dumbell Scaption | Standing Single-Leg Dumbell Scaption | Single-Leg and One-arm Dumbell Scaption |
Middel – Core |
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Regressie |
Basis |
Progressie |
| Marching | Two-leg Floor Bridge | One-leg Floor Bridge |
| One-leg Floor Bridge | Hyper Extension Power Tube | Barbbell Deadlift |
| Marching | Two-leg Floor Bridge | Floor Prone Cobra |
| Prone ISO-ABS (plank) | Single-Leg Prone ISO-ABS | Gym Ball Prone ISO-ABS (plank) |
| Prone ISO-ABS (plank) | Gym Ball Prone ISO-ABS (plank) | Gym Ball Plank Wheel |
| Cunche | Gym Ball Crunch | Gym Ball Cable Crunch |
| Kneeling Cable Lift | Standing Cable Lift | Bosu Standing Cable Lift |
Armen – Arms |
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Regressie |
Basis |
Progressie |
| Seated Two-arm Dumbbell Curl | Standing Two-arm Singe-leg Dumbbell Curl | Single-Leg and One-arm Dumbbell Curl |
| Seated Two-arm Cable Curl | Standing Two-arm Singe-leg Cable Curl | Single-Leg and One-arm Cable Curl |
| Machine Biceps Curl | Seated Dumbbell Curl | Standing Cable Curl |
| Machine Triceps Dip | Standing Triceps pushdown | Triceps Dip |
| Supine Bench Barbell Triceps Extension | Supine Gym ball Barbell Triceps Extension | Supine Gym ball One-arm Dumbbell Triceps Extension |
| Bench Triceps kick Back | Supine Ball Dumbbell Triceps Extension | Supine Gym ball One-arm Dumbbell Triceps Extension |
Functioneel Trainen – Full Body Workouts |
| Kettlebell swing Two-arms |
| Kettlebell swing One-arms |
| Kettlebell swing Snatch |
| Kettlebell Renegade Row |
| Kettlebell Hang Clean an Jerk |
| Medicine Ball Squat to Shoulder Press |
| Human Trainer Suspension Trainer |
| Human Trainer Suspension Push-up |
| Human Trainer Suspension Row |
| Medicine Ball Push-up |
| Death Hanging Pull-up |
| Squat to Overhead Press |
| Gym Ball Push-up: Hands on Ball |
| Standing Cable Chest Press |
| Plyometric Push-up |
| Speed Tubing Chest Press |
| Stability Gym Ball Prone ISO-AB |
| BOSU Ball Push-up (flat suface) |
| BOSU Ball Shoulder Press |
| BOSU Ball Pyometric Push-up |
| Single-leg Squat Touchdown, Curl, to Overhead Press |
| Single-leg Squat Romanian Deadlift, Curl, to Overhead Press |
| Single-leg Squat to Row |
| Single-leg Pulldown |
| Single-leg Overhead Press |
| Narrow Grip Push-up |
| Romanian Deadlift, Shrug to Calf Raise |
| Dumbbell Snatch |
| Barbbell Snatch |
| Squat Thrust (Burpees) |
| Pull-up |
| Straight-arm Pulldown |
Body Empowerment op YouTube
Watch and Learn, zijn korte fitness instructies. Geen lange slaapverwekkende filmpjes maar alles wat je moet zien. Plaatje, geen praatje maar wel duidelijke voorbeelden! Body Empowerment YouTube
Geschreven door: Marcel Karrenbelt
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