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Mannen willen een sixpack, vrouwen zijn vaak al tevreden met een platte/strakke buik. In dit artikel heb ik drie buikspieroefeningen geselecteerd om een strakke buik mee te realiseren. Heb je het idee dat het niet mogelijk is om op eenvoudige wijze een strakke buik te krijgen? In dit artikel laat ik zien wat het geheim achter een strakke buik is. Graag geef ik je eerst drie buikspieroefeningen om direct mee aan de slag te gaan. Begin met het schema uit dit artikel en bouw het aantal herhalingen op als je het langer weet vol te houden.
Ik heb vier fitte dames gesproken en dit artikel is het resultaat van mijn bevindingen. Drie oefeningen sprongen er enorm uit en kun je verderop in dit artikel terugvinden.
Laat je niet verleiden tot dure producten als de Ab King Pro, een abonnement bij de fitness of speciale voedingssupplementen om jouw buik strak te maken. Buikspieroefeningen en gezonde voeding zijn genoeg om snel resultaat te bereiken.
Lees verder en je ontdekt wat er nodig is om tot een strakke buik te komen. Ik laat je zien dat voeding een grote rol speelt in het verkrijgen van jouw platte buik, graag geef ik je de suggestie om voor een koolhydraatarm dieet te kiezen. Het dieet blijkt voor veel vrouwen de meeste ideale manier om van overtollig vet af te komen.
Buikspieroefeningen op een rij Deze buikspieroefeningen zijn ook goed voor je de benen en billen
Knieën heffen: Je staat met beide benen op de grond en houdt de handen achter het hoofd. Hef knie voor knie naar jouw borsten, je ervaart dat jouw buikspieren kracht zetten om deze oefening uit te voeren. Beide knieën heffen is één herhaling.
De oefening mag je vrij langzaam uitvoeren, om de buikspieren echt te laten branden. Lukt de oefening? Maak het dan iets zwaarder en doe precies hetzelfde, maar dan in liggende positie (op je rug).
Benen strekken: Begin in de positie zoals een hond zou zitten, met de knieën op de grond en de handen ook. Strek vervolgens één voor één jouw benen en je merkt dat de buik- en beenspieren goed worden aanspannen. Beide benen strekken is één herhaling.
Plank: Ga in de plank positie staan (alsof je gaat opdrukken). Je legt jouw onderarmen op de grond en houdt jouw buik aangespannen. Deze positie is in principe passief, om het zwaarder te maken kun je je jouw knieën één voor één naar jouw borsten toetrekken. De plank positie kun je de eerste keer waarschijnlijk niet langer dan 2 tot 3 minuten volhouden, bouw het langzaam uit om jouw lijf strak te trainen.
De bovenstaande oefeningen brengen jouw buikspieren in een krachtige vorm, maar helpen ook jouw benen en billen om meer spiermassa aan te maken. De bovenstaande buikspieroefeningen zijn ideaal voor vrouwen, je traint jouw benen, billen en buikspieren in één oefening tegelijk.
Een schema om direct mee te starten Wil je dagelijks buikspieroefeningen doen om jouw buik strak te maken? Graag geef ik je een eenvoudig schema waarmee je direct van start kunt. Het schema helpt je in de eerste week om jouw buik te trainen. We trainen dagelijks en kiezen voor één dag rust. Trek het schema naar eigen invulling door.
Dag 1: Plank 2 minuten – benen strekken 2 x 15 – knieën heffen 2 x 25 Dag 2: Plank 2 minuten – benen strekken 2 x 15 – knieën heffen 2 x 25 Dag 3: Plank 2 minuten – benen strekken 3 x 15 – knieën heffen 2 x 30 Dag 5: Plank 3 minuten – benen strekken 3 x 15 – knieën heffen 2 x 30 Dag 6: Plank 3 minuten – benen strekken 4 x 15 – knieën heffen 2 x 35 Dag 7: Plank 3 minuten – benen strekken 4 x 15 – knieën heffen 2 x 35 Buikspieroefening 1# Leg Raises