Sportschool? Werken aan een slankere en fittere jij doe je eenvoudig thuis.
Geen tijd voor de sportschool? Te duur? Spannend om überhaupt met (kracht)training te beginnen? Staat de sfeer in een gym je simpelweg niet aan? Of denk je: "Ik wil wel, maar weet niet hoe." Vandaag ga ik je helpen met het zetten van die stap. Gewoon in je eigen huis. Zonder apparatuur, zonder starende blikken van andere sporters en zo samengesteld dat ook jij het kan doen. Ongeacht je niveau, doel of budget.
Een compleet programma om thuis te sporten vind je hier.
(Met een uitgebreid voedingsschema en recepten)
Laten we beginnen met de moeilijkste stap
Maar al te goed weet ik hoe moeilijk het kan zijn om met sporten te beginnen. Tegenwoordig ben ik dan wel Strength & Conditioning coach, draai ik mijn hand niet om voor survivalruns en word ik serieus blij van pull-ups, dat was vroeger wel anders. Het meisje dat moeite had met gym op school en vaak als laatste gekozen werd. Yup... that's me. De lange slungel, in de knoop met haar eigen lijf. Jarenlang werkte dat beeld tegen me. En nog steeds probeert dat kleine meisje het nog wel eens, fluisterent in mijn oor: "Je kan het niet..." En bedankt! Waarom ik dit vertel?
In de loop der jaren leerde ik iets heel belangrijks. Dat je twee keuzes hebt: Of je luistert naar dat kleine meisje en er zal niks veranderen of je gaat stap voor stap aan de slag om een andere weg in te slaan. Excuses zijn er namelijk altijd, net als onzekerheden. Een stap zetten en jezelf de kans geven die je verdient, dat is het allerbelangrijkste begin.
Met de tips en oefeningen die ik je vandaag ga geven, wil ik je helpen die eerste stap eenvoudiger te maken. Geen sportschool, starende blikken of een sfeer die je niet aanstaat, maar gewoon thuis.
Aan de slag
De oefeningen die ik ga bespreken focussen zich op krachttraining. Dat betekent echter niet dat je met zware gewichten aan de slag gaat. Voornamelijk ga je werken met je eigen lichaam en lichaamsgewicht. In sommige gevallen voeg je een beetje gewicht toe.
Met deze oefeningen kun je met mimimale tijd hele mooie resultaten boeken. Het zorgt voor meer zelfvertrouwen, helpt blessures (in huis, door werk of enventueel andere sporten) voorkomen, je houding verbeteren, beter te slapen en je zal merken dat je ook strakker in je velletje komt. Plus, misschien ben je even moe direct erna, maar de rest van de dag zul je je vitaler en fitter voelen. Lekker toch!
Squat
Een squat is één van de populairste oefeningen die er bestaat. Dat is niet voor niks. Je traint er namelijk je benen, billen en buikspieren mee. Plus, helpt ervoor te zorgen dat je op je oude dag straks ook nog soepel kunt gaan zitten en staan ;).
Een squat is op zijn makkelijkst gezegd een kniebuiging. Per persoon is het verschillend hoe ver je (op dit moment) kunt squaten. In het volgende filmpje zie je hoe je een volledige airsquat maakt.
Probeer de beweging eens na te doen. Hoe ver kom je? Lukt het je om balans te houden (dus niet om te vallen)? Blijven je voeten volledig op de grond, ook onderin? Zo niet? Geen nood. Probeer dan deze tussenstap. Ga zo ver als dat jou op dit moment lukt.
Doe de squat 10 keer achter elkaar in een langzaam tempo. Neem even rust tot je op adem bent. Herhaal dit 3 keer.
Roeien met handdoek
Roeien met een handdoek is een eenvoudige manier om thuis je rusgspieren verder te versterken. Heb je de droom om jezelf op te kunnen trekken? Dan is dit een goede oefening om mee te beginnen. Daarnaast verbetert hij ook nog eens je houding. Zorg ervoor dat je een stevige handdoek gebruikt. Plaats je voeten dichterbij jezelf om de oefening makkelijker te maken.
Roei 10 keer achter elkaar in een langzaam tempo. Neem even rust tot je op adem bent. Herhaal dit 3 keer.
Push-up tegen de bank of tafel
Veel dames missen nog wat kracht in hun bovenlichaam om een push-up te doen. Een eenvoudigere manier is om hem op je knieën te doen. Toch is dit voor veel mensen nog net iets te zwaar. Wanneer niet juist uitgevoerd, kan hij bovendien zorgen voor onnodige blessures. Een goede manier kan dan zijn om te starten met push-ups tegen de tafel of bank (iets zwaarder).
Drie buikspieroefeningen voor beginners
Bij buikspieren denken veel mensen meteen aan sit-ups. Toch zijn er betere én veiligere oefeningen om je buik te trainen. De volgende oefeningen zorgen naast betere buikspieren ook voor een betere stabiliteit. Niet alleen belangrijk in het dagelijks leven, maar ook interessant als je bijvoorbeeld al hardloopt of fietst. Dit helpt, net als de squats, het roeien en de push-ups je kans op blessures te verminderen.
Houd je positie 8 seconden vast en ga langzaam terug in de startpositie. Herhaal 5 keer en neem dan even rust. Lukt 5 nog niet, doe er dan zoveel je kunt. Herhaal 3 keer.
Doe deze oefeningen twee tot drie keer per week. Je bent ongeveer een kwartiertjes tot twintig minuten per keer bezig. Probeer ze op een vast moment te doen, zodat je jezelf een routine aanwend. Een zestigjarige vriendin van me doet ze direct na het opstaan, omdat er dan niks meer tussen kan komen en ze zich dan lekkerder voelt door de dag heen. Je kunt ze echter ook in de avond doen, als je wilt zelf voor de tv. Is die favoriete serie ook geen excuus meer ;).
De oefeningen kun je perfect combineren met andere training of activiteiten, zoals hardlopen, fietsen, tennis of zwemmen. Ben je niet zo'n sportbilly? Ga dan daarnaast lekker wandelen, neem de trap in plaats van de lift, maak een langere ronde met de hond, boodschappen te voet of lekker tuinieren. Maakt niet uit. Kom in beweging en je zal merken hoe goed je jezelf erbij gaat voelen!
Maaike Rijk – coach bij LoveFitFood
In 9 weken naar een slankere, fittere en energiekere jij?
Samen met Leontien willen we jou helpen om lekker in je vel te komen. Daarom maakten we met haar het 3x3 plan. Een laagdrempelig eBook om jou stap-voor-stap te helpen.
Gedurende 3 x 3 weken komen training, voeding en mindset aan bod. Drie onderdelen die helpen om met meer energie en lekker in je vel door het leven te gaan. Per week ga je telkens een stapje verder.
Met oefeningen die je gewoon thuis kunt uitvoeren, eenvoudige recepten en tips op relaxter en effectiever met je tijd en gedachten om te gaan.
Of kijk op de
3x3 plan pagina om meer te lezen over het e-book.
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cecec, 26 juli 2023
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