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

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

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

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

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

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

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

Be Slim and Healthy

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