Vandaag behandel ik een oefening voor de gevorderde sporter, verzwaard optrekken. Optrekken is op zichzelf al een hele zware oefening en is ook niet voor iedereen weggelegd. Aan de andere kant is optrekken wel een verschrikkelijk goede oefening om je hele bovenlichaam, maar met name je rug en biceps, te trainen. Tijdens het optrekken span je ook heel erg je rompspieren aan dus ook deze zullen aan het werk moeten. Op het moment dat je al 3-4 setjes van minimaal 5 herhalingen kan optrekken kun je deze verzwaarde versie tijdens een training eens proberen.
Hoe uit te voeren? Je gaat hangen met je handen iets wijder dan schouderbreedte, je spant goed je buikspieren aan en trekt je zelf omhoog. Tijdens het optrekken moet je proberen om je ellebogen en schouderbladen naar elkaar toe te knijpen en je focus vooral op je bovenrug te leggen. Boven gekomen hou je hem een fractie vast en span je alles hard aan en daarna zak je weer rustig terug. Houd onderin de spanning op de spieren door niet helemaal door te hangen.
Muchas gracias. ?Como puedo iniciar sesion?
Muchas gracias. ?Como puedo iniciar sesion?
Muchas gracias. ?Como puedo iniciar sesion?
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