{"id":949,"date":"2020-03-30T14:59:03","date_gmt":"2020-03-30T14:59:03","guid":{"rendered":"https:\/\/www.uantwerpen.one\/pintra\/?p=949"},"modified":"2020-11-27T14:29:39","modified_gmt":"2020-11-27T14:29:39","slug":"10-minuten-tele-home-workout","status":"publish","type":"post","link":"https:\/\/blog.uantwerpen.be\/pintra\/10-minuten-tele-home-workout\/","title":{"rendered":"10 minuten t\u00e9l\u00e9-home workout"},"content":{"rendered":"<p>De huidige omstandigheden kunnen inactiviteit in de hand werken. Toch is het vooral n\u00fa belangrijk om in beweging te blijven. Zitten je werkdag en huishoudelijke taken erop? Trek dan naar buiten voor een wandeling, loophalfuurtje of fietstocht, alleen of met je gezin. Moet het toch snel gebeuren? Kijk dan even naar deze t\u00e9l\u00e9-home workout van Mensura en WeCoach. In amper tien minuten en zes oefeningen onderhoud je je hele lichaam. Onderaan deze pagina geven ze je ook een voorbeeldschema mee.<\/p>\n<h3>Human board high<\/h3>\n<p>Neem plaats in handen-knie\u00ebn stand. Hou je rug neutraal. Strek knie\u00ebn en heup. Hou deze positie aan.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"380\" height=\"380\" src=\"https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Human-board-high.jpg\" alt=\"\" srcset=\"https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Human-board-high.jpg 380w, https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Human-board-high-300x300.jpg 300w, https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Human-board-high-150x150.jpg 150w, https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Human-board-high-100x100.jpg 100w\" sizes=\"auto, 100vw\"><\/p>\n<h3>Side plank elbow-knee<\/h3>\n<p>Kniel op de grond. Plaats je onderarm op de grond. Plaats je hand in de zij. Til je heupen op. Hou deze positie aan.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"225\" src=\"https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Side-plank-elbow-knee.jpg\" alt=\"\" srcset=\"https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Side-plank-elbow-knee.jpg 400w, https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Side-plank-elbow-knee-300x169.jpg 300w\" sizes=\"auto, 100vw\"><\/p>\n<h3>Hip bridge op en neer<\/h3>\n<p>Lig op je rug op de grond. Hou je rug neutraal. Plaats je voeten plat op de grond. Plaats je armen op de grond. Til je heupen op, hou even aan en keer traag terug naar de grond.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"380\" src=\"https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Hip-bridge-op-en-neer.jpg\" alt=\"\" srcset=\"https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Hip-bridge-op-en-neer.jpg 400w, https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Hip-bridge-op-en-neer-300x285.jpg 300w\" sizes=\"auto, 100vw\"><\/p>\n<h3>Air squat sumo<\/h3>\n<p>Plaats je voeten buiten heupbreedte. Zak tot het bovenbeen horizontaal is. Hef je armen. Houd je hoofd neutraal op de romp. Strek je benen.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"380\" src=\"https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Air-squat-sumo.jpg\" alt=\"\" srcset=\"https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Air-squat-sumo.jpg 400w, https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Air-squat-sumo-300x285.jpg 300w\" sizes=\"auto, 100vw\"><\/p>\n<h3>Table\/desk push-up<\/h3>\n<p>Neem een voorligsteun aan en hou je rug neutraal. Plaats je handen iets buiten schouderbreedte. Hou je hoofd neutraal op de romp. Zak door je armen en breng je ellebogen naar buiten in 45\u00b0. Duw jezelf terug naar de startpositie.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"380\" src=\"https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Table-desk-push-up.jpg\" alt=\"\" srcset=\"https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Table-desk-push-up.jpg 400w, https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Table-desk-push-up-300x285.jpg 300w\" sizes=\"auto, 100vw\"><\/p>\n<h3>Superman om en om<\/h3>\n<p>Ga op je buik liggen. Hou je armen gestrekt voor je en plaats je handpalmen op de grond. Hou je rug neutraal. Span je buik aan (beeld je in dat je de knop van een te strakke broek moet dichtknopen). Beweeg je armen en benen tegengesteld omhoog.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"380\" src=\"https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Superman-om-en-om.jpg\" alt=\"\" srcset=\"https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Superman-om-en-om.jpg 400w, https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/Superman-om-en-om-300x285.jpg 300w\" sizes=\"auto, 100vw\"><\/p>\n<h3>Vier weken beweging<\/h3>\n<p><strong>Elke week <\/strong>volbreng je best<strong> drie keer <\/strong>de volledige workout, met minimale rust tussen elke oefening. Hieronder vind je een voorbeeldschema.&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"525\" height=\"276\" src=\"https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/weekschema.png\" alt=\"\" srcset=\"https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/weekschema.png 586w, https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/weekschema-300x158.png 300w, https:\/\/blog.uantwerpen.be\/pintra\/wp-content\/uploads\/2020\/03\/weekschema-400x210.png 400w\" sizes=\"auto, 100vw\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Het is vooral n\u00fa belangrijk om in beweging te blijven. In amper tien minuten en deze zes oefeningen onderhoud je je hele lichaam. <\/p>\n","protected":false},"author":27,"featured_media":950,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[227],"tags":[53,75],"coauthors":[49,77],"class_list":["post-949","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-corona","tag-sport","tag-workout"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>10 minuten t\u00e9l\u00e9-home workout - Pintra blog<\/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:\/\/blog.uantwerpen.be\/pintra\/10-minuten-tele-home-workout\/\" \/>\n<meta property=\"og:locale\" content=\"nl_BE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 minuten t\u00e9l\u00e9-home workout - Pintra blog\" \/>\n<meta property=\"og:description\" content=\"Het is vooral n\u00fa belangrijk om in beweging te blijven. 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