{"id":2195,"date":"2006-02-28T17:28:00","date_gmt":"2006-02-28T21:28:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/superior-training-technique-1-21s"},"modified":"2017-09-19T15:21:04","modified_gmt":"2017-09-19T19:21:04","slug":"superieure-trainingstechniek-1-21s","status":"publish","type":"post","link":"https:\/\/billybeck.com\/nl\/physical-training\/superior-training-technique-1-21s","title":{"rendered":"Superieure trainingstechniek #1: 21s (Twon-TEE-Wunz)"},"content":{"rendered":"

Toen ik 12 was, gaf mijn vader me een exemplaar van Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding. Binnen een week had ik mijn bed eruit gesloopt en een gewichtsbank neergezet. Ik was verslaafd. Mijn slaapkamer werd mijn fitnessruimte. Elke dag na school van 15.30 tot 17.30 uur deed ik elke oefening die ik kende (waarschijnlijk niet het beste programma, dat geef ik toe). Een van de technieken die ik gebruikte heette:<\/p>\n

21s<\/strong><\/h3>\n

In de jaren vijftig en zestig gebruikten bodybuilders deze techniek met succes om de biceps maximaal te ontwikkelen.<\/p>\n

Sindsdien heb ik deze techniek op alle lichaamsdelen gebruikt en het is een zeer effectief hulpmiddel gebleken.<\/p>\n

Begin om te beginnen met een staande curl.<\/strong><\/h3>\n

De oefening bestaat uit 3 delen.<\/p>\n

    \n
  1. De bovenste helft van de krul (7 keer)<\/li>\n
  2. Het volledige bewegingsbereik (7 keer)<\/li>\n
  3. De onderste helft van de krul (7 keer)<\/li>\n<\/ol>\n

    Traditioneel deden pioniers in bodybuilding 3 sets van 7 reps of 21 totale reps, vandaar de naam 21s.<\/p>\n

    Hier is een voorbeeld van hoe je 30s kunt gebruiken met Squats.<\/strong><\/h3>\n

    Probeer het nu.<\/strong><\/p>\n

      \n
    1. Ga staan met je voeten op schouderbreedte uit elkaar.<\/li>\n
    2. Hurk naar beneden totdat je voelt dat je heupen beginnen op te trekken.<\/li>\n
    3. Kom dan tot halverwege.<\/li>\n
    4. Ga nu terug naar beneden.<\/li>\n
    5. Ga op deze manier 10 herhalingen door.<\/li>\n
    6. Voer nu 10 herhalingen uit met een volledig bewegingsbereik.<\/li>\n
    7. Zorg ervoor dat de knie\u00ebn niet op slot gaan.<\/li>\n
    8. Doe 10 herhalingen.<\/li>\n
    9. Sla nu 10 reps op de bovenste helft van de beweging.<\/li>\n
    10. Daarmee is de set van 30s compleet.<\/li>\n<\/ol>\n

      Samengevat:<\/strong><\/h3>\n
        \n
      1. 21s kan worden aangepast aan elke oefening door de rep-bereiken aan te passen aan de moeilijkheidsgraad. Zo kunnen squats bijvoorbeeld 30s of 60s zijn, terwijl chins met brede greep 6s of 9s kunnen zijn.<\/li>\n
      2. Ongeacht het repbereik wordt elke oefening opgedeeld door de meest uitdagende helft van de beweging uit te voeren, gevolgd door het volledige bewegingsbereik en afgesloten met de minst uitdagende helft van de beweging. Dit verschilt per oefening.<\/li>\n
      3. Zwaai niet met het gewicht en beweeg niet te snel. Momentum zal de effectiviteit van de techniek verminderen en het risico op blessures vergroten.<\/li>\n<\/ol>\n

         <\/p>\n

        \n

        In deel twee zal ik een ander wapen delen dat het lichaam perfectioneert - (wun en een core-terz) of 1 & 1\/4 reps.<\/p>\n

        Blijf sterk en blijf gefocust,<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

        Je lichaam elke training uitdagen is noodzakelijk voor een voortdurende fysieke verbetering. Als het nodig is, neem ik mijn toevlucht tot technieken die de geest en de spieren aansteken. Probeer 21s en je zult meteen het verschil voelen.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-2195","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nSuperior Training Technique #1: 21s (Twon-TEE-Wunz) - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/physical-training\/superior-training-technique-1-21s\" \/>\n<meta property=\"og:locale\" content=\"nl_NL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Superior Training Technique #1: 21s (Twon-TEE-Wunz) - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Challenging your body each and every workout is imperative to continuous physical improvement. 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