{"id":2200,"date":"2007-08-06T00:00:00","date_gmt":"2007-08-06T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/sylvia-ferrero-building-da-booty"},"modified":"2017-09-19T15:11:43","modified_gmt":"2017-09-19T19:11:43","slug":"sylvia-ferrero-bouwt-de-buit","status":"publish","type":"post","link":"https:\/\/billybeck.com\/nl\/physical-training\/sylvia-ferrero-building-da-booty","title":{"rendered":"Sylvia Ferrero - Een buit bouwen"},"content":{"rendered":"

Bouwen aan de buit<\/strong><\/h2>\n

Fase I<\/strong><\/h3>\n\n\n\n\n\n\n\n\n\n\n
Oefening<\/td>\nStelt in<\/td>\nReps<\/td>\nTempo<\/td>\nRust<\/td>\n<\/tr>\n
A1. SB Benen Krullen<\/td>\n2<\/td>\n8-10<\/td>\n212<\/td>\n30<\/td>\n<\/tr>\n
A2. Heup ext.<\/td>\n2<\/td>\n6-8<\/td>\n222<\/td>\n30<\/td>\n<\/tr>\n
A3. Matrix: Reaching Lunge reeks<\/td>\n2<\/td>\n3 per<\/td>\n201<\/td>\n30<\/td>\n<\/tr>\n
<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
B1. BB Squats<\/td>\n4<\/td>\n6-8<\/td>\n401<\/td>\n10<\/td>\n<\/tr>\n
B2. Benen drukken-voet hoog en breed<\/td>\n4<\/td>\n12<\/td>\n301<\/td>\n10<\/td>\n<\/tr>\n
B3. Benen Krullen<\/td>\n4<\/td>\n25<\/td>\n201<\/td>\n90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

De volgorde van letters en nummers is als volgt:<\/p>\n

\"A-oefeningen worden uitgevoerd in een groep die gewoonlijk een circuit wordt genoemd. Om te beginnen voert de sporter bijvoorbeeld Swiss Ball (SB) Leg Curls uit gedurende 8-10 herhalingen, rust dan 30 seconden en doe 6-8 herhalingen Hip Extensions (Ext.). Rust 30 seconden. Ga dan over op Reaching Lunges Sequence (voorwaarts, zijwaarts en achterwaarts) 3 herhalingen per been per richting. Rust dan 30 seconden en herhaal nog een set zoals aangegeven.<\/p>\n

Hetzelfde geldt voor alle oefeningen met letters.<\/p>\n

De TEMPO is cruciaal. Veel mensen maken de fout om met de snelheid van het licht te tillen, waardoor het risico op blessures toeneemt en het RESULTAAT wordt geminimaliseerd doordat de spanning op de spieren afneemt. Tempo verwijst naar het aantal seconden om het gewicht te laten zakken, te pauzeren of het gewicht isometrisch vast te houden en het gewicht op te tillen. Sommige krachttrainers gebruiken een 3-nummer methode terwijl anderen kiezen voor een 4-nummer methode. Hier gebruik ik de 3-nummermethode.<\/p>\n

    \n
  • Eerste nummer:<\/strong> # van seconden om gewicht te verlagen<\/li>\n
  • Tweede nummer:<\/strong> # van seconden om te pauzeren<\/li>\n
  • Derde nummer:<\/strong> # van seconden om gewicht te heffen<\/li>\n<\/ul>\n

    Dit plan moet 2 keer per week worden uitgevoerd (maandag & donderdag of dinsdag & vrijdag zijn twee opties)<\/p>\n

    Volg dit plan 3 weken en ga dan over naar fase II.<\/p>\n

    * Kijk voor gedetailleerde beschrijvingen (inclusief foto's en video's) van elke oefening in het ledengedeelte dat binnenkort verschijnt.<\/p>\n

    Laatste opmerking:<\/strong><\/h2>\n

    Alle fysieke prestaties komen voort uit een precieze combinatie van effectieve trainingsprotocollen, adequate voeding, mentale conditie en de kwaliteit en kwantiteit van slaap en ontspanning. Dit gezegd hebbende, dit plan is net als elk ander trainingsplan het meest effectief als het gecombineerd wordt met de andere componenten.<\/p>\n

    Plan je aanval en val aan met je PLAN!!!<\/strong><\/h3>\n

    \"\"<\/p>\n

    P.S. Kijk naar de foto hierboven. Zo uitgeput zou je achteraf moeten zijn.<\/p>\n

    \n

    \"Met fysieke uitdaging komt fysieke verandering.\"
    \n~ BB3<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

    Ter voorbereiding op het wereldkampioenschap moest Sylvia haar lichaamsbouw in balans brengen door wat spieren toe te voegen aan haar benen en heupen. Dit is het plan dat ik maakte om een Champion Booty te krijgen.<\/p>","protected":false},"author":3,"featured_media":3328,"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-2200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-training"],"yoast_head":"\nSylvia Ferrero - Building Da Booty - 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\/sylvia-ferrero-building-da-booty\" \/>\n<meta property=\"og:locale\" content=\"nl_NL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sylvia Ferrero - Building Da Booty - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"In preparation for the World Championship, Sylvia needed to balance her physique by adding some muscle to her legs and hips. Here's the plan that I created to chisel a Champion Booty.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty\" \/>\n<meta property=\"og:site_name\" content=\"Billy Beck\" \/>\n<meta property=\"article:published_time\" content=\"2007-08-06T04:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-09-19T19:11:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.billybeck.com\/wp-content\/uploads\/2007\/08\/tn_04300002.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"200\" \/>\n\t<meta property=\"og:image:height\" content=\"133\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BB3 Admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty\"},\"author\":{\"name\":\"BB3 Admin\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#\\\/schema\\\/person\\\/de3418d65f669b9f68f46f60530223ca\"},\"headline\":\"Sylvia Ferrero – Building Da Booty\",\"datePublished\":\"2007-08-06T04:00:00+00:00\",\"dateModified\":\"2017-09-19T19:11:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty\"},\"wordCount\":346,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/billybeck.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/billybeck.com\\\/wp-content\\\/uploads\\\/2007\\\/08\\\/tn_04300002.webp\",\"articleSection\":[\"Physical Training\"],\"inLanguage\":\"nl-NL\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty\",\"url\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty\",\"name\":\"Sylvia Ferrero - Building Da Booty - Billy Beck\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/billybeck.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/billybeck.com\\\/wp-content\\\/uploads\\\/2007\\\/08\\\/tn_04300002.webp\",\"datePublished\":\"2007-08-06T04:00:00+00:00\",\"dateModified\":\"2017-09-19T19:11:43+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty#breadcrumb\"},\"inLanguage\":\"nl-NL\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"nl-NL\",\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty#primaryimage\",\"url\":\"https:\\\/\\\/billybeck.com\\\/wp-content\\\/uploads\\\/2007\\\/08\\\/tn_04300002.webp\",\"contentUrl\":\"https:\\\/\\\/billybeck.com\\\/wp-content\\\/uploads\\\/2007\\\/08\\\/tn_04300002.webp\",\"width\":200,\"height\":133},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/billybeck.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Sylvia Ferrero – Building Da Booty\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#website\",\"url\":\"https:\\\/\\\/billybeck.com\\\/\",\"name\":\"Billy Beck\",\"description\":\"Live Like a Lion\",\"publisher\":{\"@id\":\"https:\\\/\\\/billybeck.com\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/billybeck.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"nl-NL\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#organization\",\"name\":\"Billy Beck\",\"url\":\"https:\\\/\\\/billybeck.com\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"nl-NL\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.billybeck.com\\\/wp-content\\\/uploads\\\/2017\\\/08\\\/billy-beck-logo.png\",\"contentUrl\":\"https:\\\/\\\/www.billybeck.com\\\/wp-content\\\/uploads\\\/2017\\\/08\\\/billy-beck-logo.png\",\"width\":271,\"height\":70,\"caption\":\"Billy Beck\"},\"image\":{\"@id\":\"https:\\\/\\\/billybeck.com\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#\\\/schema\\\/person\\\/de3418d65f669b9f68f46f60530223ca\",\"name\":\"BB3 Admin\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Sylvia Ferrero - De Buit bouwen - Billy Beck","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty","og_locale":"nl_NL","og_type":"article","og_title":"Sylvia Ferrero - Building Da Booty - Billy Beck","og_description":"In preparation for the World Championship, Sylvia needed to balance her physique by adding some muscle to her legs and hips. Here's the plan that I created to chisel a Champion Booty.","og_url":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty","og_site_name":"Billy Beck","article_published_time":"2007-08-06T04:00:00+00:00","article_modified_time":"2017-09-19T19:11:43+00:00","og_image":[{"width":200,"height":133,"url":"https:\/\/www.billybeck.com\/wp-content\/uploads\/2007\/08\/tn_04300002.jpg","type":"image\/jpeg"}],"author":"BB3 Admin","twitter_card":"summary_large_image","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty#article","isPartOf":{"@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty"},"author":{"name":"BB3 Admin","@id":"https:\/\/billybeck.com\/#\/schema\/person\/de3418d65f669b9f68f46f60530223ca"},"headline":"Sylvia Ferrero – Building Da Booty","datePublished":"2007-08-06T04:00:00+00:00","dateModified":"2017-09-19T19:11:43+00:00","mainEntityOfPage":{"@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty"},"wordCount":346,"commentCount":0,"publisher":{"@id":"https:\/\/billybeck.com\/#organization"},"image":{"@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty#primaryimage"},"thumbnailUrl":"https:\/\/billybeck.com\/wp-content\/uploads\/2007\/08\/tn_04300002.webp","articleSection":["Physical Training"],"inLanguage":"nl-NL","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty","url":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty","name":"Sylvia Ferrero - De Buit bouwen - Billy Beck","isPartOf":{"@id":"https:\/\/billybeck.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty#primaryimage"},"image":{"@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty#primaryimage"},"thumbnailUrl":"https:\/\/billybeck.com\/wp-content\/uploads\/2007\/08\/tn_04300002.webp","datePublished":"2007-08-06T04:00:00+00:00","dateModified":"2017-09-19T19:11:43+00:00","breadcrumb":{"@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty#breadcrumb"},"inLanguage":"nl-NL","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty"]}]},{"@type":"ImageObject","inLanguage":"nl-NL","@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty#primaryimage","url":"https:\/\/billybeck.com\/wp-content\/uploads\/2007\/08\/tn_04300002.webp","contentUrl":"https:\/\/billybeck.com\/wp-content\/uploads\/2007\/08\/tn_04300002.webp","width":200,"height":133},{"@type":"BreadcrumbList","@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/billybeck.com\/"},{"@type":"ListItem","position":2,"name":"Sylvia Ferrero – Building Da Booty"}]},{"@type":"WebSite","@id":"https:\/\/billybeck.com\/#website","url":"https:\/\/billybeck.com\/","name":"Billy Beck","description":"Leef als een leeuw","publisher":{"@id":"https:\/\/billybeck.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/billybeck.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"nl-NL"},{"@type":"Organization","@id":"https:\/\/billybeck.com\/#organization","name":"Billy Beck","url":"https:\/\/billybeck.com\/","logo":{"@type":"ImageObject","inLanguage":"nl-NL","@id":"https:\/\/billybeck.com\/#\/schema\/logo\/image\/","url":"https:\/\/www.billybeck.com\/wp-content\/uploads\/2017\/08\/billy-beck-logo.png","contentUrl":"https:\/\/www.billybeck.com\/wp-content\/uploads\/2017\/08\/billy-beck-logo.png","width":271,"height":70,"caption":"Billy Beck"},"image":{"@id":"https:\/\/billybeck.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/billybeck.com\/#\/schema\/person\/de3418d65f669b9f68f46f60530223ca","name":"BB3 Beheerder"}]}},"_links":{"self":[{"href":"https:\/\/billybeck.com\/nl\/wp-json\/wp\/v2\/posts\/2200","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/billybeck.com\/nl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/billybeck.com\/nl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/billybeck.com\/nl\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/billybeck.com\/nl\/wp-json\/wp\/v2\/comments?post=2200"}],"version-history":[{"count":0,"href":"https:\/\/billybeck.com\/nl\/wp-json\/wp\/v2\/posts\/2200\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/billybeck.com\/nl\/wp-json\/wp\/v2\/media\/3328"}],"wp:attachment":[{"href":"https:\/\/billybeck.com\/nl\/wp-json\/wp\/v2\/media?parent=2200"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/billybeck.com\/nl\/wp-json\/wp\/v2\/categories?post=2200"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/billybeck.com\/nl\/wp-json\/wp\/v2\/tags?post=2200"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}