{"id":2196,"date":"2006-03-04T14:17:00","date_gmt":"2006-03-04T18:17:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps"},"modified":"2017-09-19T15:19:13","modified_gmt":"2017-09-19T19:19:13","slug":"superieure-trainingstechniek-2-een-en-een-kwart-reps","status":"publish","type":"post","link":"https:\/\/billybeck.com\/nl\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps","title":{"rendered":"Superieure trainingstechniek #2: E\u00e9n en een kwart herhalingen"},"content":{"rendered":"

Dit is een techniek die ik heb overgenomen van de vroege pioniers van bodybuilding.<\/p>\n

Om de vruchten van deze techniek te plukken.<\/p>\n

Sta op.<\/p>\n

Ja, ik zei opstaan<\/p>\n

De meest effectieve manier om te leren is door te doen, dus laten we dat nu doen.<\/p>\n

Ga staan met je gevoel iets wijder dan schouderbreedte en je tenen iets naar buiten gericht.<\/p>\n

Ga vervolgens op je hurken zitten alsof je in een stoel zit.<\/p>\n

Ga zo ver mogelijk naar beneden zonder dat je heupen onderuit zakken.<\/p>\n

Kom dan slechts \u00bc van de weg omhoog.<\/p>\n

Ga nu terug naar de onderste positie.<\/p>\n

En kom nu terug in een staande positie en zorg ervoor dat je je knie\u00ebn niet blokkeert.<\/p>\n

Je hebt zojuist een 1 & \u00bc rep squat gedaan.<\/p>\n

Scheur er 8-10 uit en je weet meteen waarom het een superieure trainingstechniek is.<\/p>\n

Andere oefeningen waarop mijn cli\u00ebnten en ik deze techniek vaak toepassen zijn:<\/p>\n

    \n
  1. Chins (alle variaties)<\/li>\n
  2. Lat pulldowns (met de nadruk op de onderste \u00bc van de beweging)<\/li>\n
  3. Borstdrukken<\/li>\n
  4. Push-ups<\/li>\n
  5. Lunges<\/li>\n
  6. Borst flyes<\/li>\n
  7. Rijen<\/li>\n
  8. Rear Delt laterale verhogingen<\/li>\n
  9. DB persen boven het hoofd<\/li>\n<\/ol>\n

    Probeer deze oefeningen uit in je volgende training door \u00e9\u00e9n oefening te kiezen voor elk lichaamsdeel en 3 sets van 8-10 reps uit te voeren (1 & \u00bc reps dus).<\/p>\n

    Bijvoorbeeld:<\/p>\n

    A1. Incline DB Chest Presses gesubstitueerd met Front Lat pulldowns<\/strong><\/p>\n

    Rust 30-60 seconden tussen elke superset<\/p>\n

    B1. Zijdelingse DB-liften gesubstitueerd met bovenhandse DB-persen<\/strong><\/p>\n

    Rust 30-60 seconden na elke superset<\/p>\n

    C1. Liggende leg curls gesubstitueerd met squats<\/strong><\/p>\n

    Rust 30-60 seconden tussen elke superset<\/p>\n

    Voer van elke beweging 3 sets uit van 8-10 herhalingen van \u00e9\u00e9n en een kwart.<\/p>\n

    Dit is een eenvoudige, snelle en effectieve workout die 3-4 keer per week kan worden gedaan.<\/p>\n

    Tot de volgende keer<\/p>\n

    Sterk blijven,<\/p>\n

    P.S. Mis de superieure trainingstechniek #3 niet, want het is een van mijn best bewaarde geheime wapens om betere lichamen te cre\u00ebren wanneer tijd schaars is.<\/p>","protected":false},"excerpt":{"rendered":"

    Probeer deze tijdens je volgende training en je zult meteen weten waarom deze bad boys zo effectief zijn. Meer resultaat in minder tijd.<\/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-2196","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nSuperior Training Technique #2: One and a Quarter Reps - 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-2-one-and-a-quarter-reps\" \/>\n<meta property=\"og:locale\" content=\"nl_NL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Superior Training Technique #2: One and a Quarter Reps - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Try these in your next workout and you will instantly know why these bad boys are so effective. 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