{
    "componentChunkName": "component---src-templates-post-page-tsx",
    "path": "/stories/workouts/30-minute-barbell-workout/",
    "result": {"pageContext":{"page":{"external_id":"623761483","slug":"/stories/workouts/30-minute-barbell-workout/","type":"postPage","data":{"id":623761483,"lang":"default","name":"30-minuten haltertraining","path":null,"slug":"30-minute-barbell-workout","uuid":"23b838ca-898b-402b-83bd-61ecfe46d7a6","parent":{"id":557869738,"lang":"default","name":"Workouts","path":null,"slug":"workouts","uuid":"9fd9920b-b407-4055-abf7-898fee06c56f","content":{"seo":[{"_uid":"af5fe6bd-1f25-4df9-8ecd-e1d5e4cbdab8","meta":{"_uid":"2e049108-e9cd-4378-af2a-ee0e72a3b642","title":"Workouts - Trainingsprogramma's perfect voor in de sportschool en thuis","plugin":"seo_metatags","og_image":"","og_title":"","description":"Ontdek trainingsprogramma's voor de sportschool en thuis, zoals Crossfit, beentraining, yoga en meer. Snelle en eenvoudige sessies voor zowel beginners als fitnessliefhebbers.","twitter_image":"","twitter_title":"","og_description":"","twitter_description":""},"index":"index","follow":"follow","canonical":"","component":"seo"}],"_uid":"f0b4635e-8b5d-4df8-b83e-d5ae91c6f671","scrollTo":[],"component":"postArchive","heroContent":[{"tag":[],"_uid":"5aea814d-7996-4e88-aac7-8ac03d965abe","heading":"Workouts","component":"simpleHeroModule","paragraph":[],"textColor":"white","headingStyle":"default","backgroundMobile":[{"_uid":"fb11717c-cfc7-47db-94be-8c5456f32a96","color":"black","component":"backgroundColor","colorOverride":{"_uid":"63bbf444-9ef3-4fce-836b-31c86eb32aef","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"white","backgroundDesktop":[]}],"noResultTitle":"No results","noResultButtons":[],"displayPostCategories":["da24e7ec-b1c6-4b4e-9166-1d1f80054cfa"],"heroHeightSettingMobile":"","heroHeightSettingDesktop":"33.33vh"},"group_id":"cb1e4762-2d01-45e9-94cc-ac78ebfef96e","position":-150,"tag_list":[],"full_slug":"nl/pages/stories/workouts/","meta_data":null,"parent_id":220652427,"alternates":[{"id":557869739,"name":"Workouts","slug":"workouts","full_slug":"de/pages/stories/workouts/","is_folder":false,"parent_id":224683969,"published":true,"url":"de/pages/stories/workouts/"},{"id":557870549,"name":"Workouts","slug":"workouts","full_slug":"fr/pages/stories/workouts/","is_folder":false,"parent_id":224779716,"published":true,"url":"fr/pages/stories/workouts/"},{"id":557869740,"name":"Workouts","slug":"workouts","full_slug":"es/pages/stories/workouts/","is_folder":false,"parent_id":247836330,"published":true,"url":"es/pages/stories/workouts/"},{"id":557869736,"name":"Workouts","slug":"workouts","full_slug":"en/pages/stories/workouts/","is_folder":false,"parent_id":76579338,"published":true,"url":"en/pages/stories/workouts/"},{"id":557459909,"name":"Workouts","slug":"workouts","full_slug":"sv/pages/stories/workouts/","is_folder":false,"parent_id":189047751,"published":true,"url":"sv/pages/stories/workouts/"},{"id":557869735,"name":"Workouts","slug":"workouts","full_slug":"dk/pages/stories/workouts/","is_folder":false,"parent_id":218919651,"published":true,"url":"dk/pages/stories/workouts/"},{"id":87203492219648,"name":"Workouts","slug":"workouts","full_slug":"no/pages/stories/workouts/","is_folder":false,"parent_id":87203290770060,"published":true,"url":"no/pages/stories/workouts/"}],"created_at":"2024-10-03T07:34:26.545Z","release_id":null,"updated_at":"2024-10-03T07:40:25.495Z","is_startpage":true,"published_at":"2024-10-03T07:40:25.455Z","sort_by_date":null,"translated_slugs":null,"default_full_slug":null,"first_published_at":"2024-10-03T07:40:25.455Z","url":"/stories/workouts/"},"content":{"seo":[{"_uid":"2d5f9464-5e49-41a1-b417-94ac5ada05f3","meta":{"_uid":"db8098e2-6d7f-4254-959c-d5caab2c755c","title":"30-minuten haltertraining voor alle niveaus – Beginners- en gevorderdenroutines","plugin":"seo_metatags","og_image":"","og_title":"","description":"Beheers haltertraining in slechts 30 minuten! Deze gids bevat beginners- en gevorderde routines, deskundige tips, warming-up begeleiding en correcte uitvoeringstips.","twitter_image":"","twitter_title":"","og_description":"","twitter_description":""},"index":"index","follow":"follow","canonical":"","component":"seo"}],"_uid":"c23bf57a-b1b2-44f8-89c2-61312ac527bf","title":"30-minuten haltertraining – Kracht op elk niveau","preamble":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Deze 30-minuten haltertraining is geschikt voor alle niveaus, met twee opties: Beginnersvriendelijk en Gevorderd.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Sluit af met een cooling-down om herstel en flexibiliteit te bevorderen. Kies je niveau en begin met tillen!","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":"Met twee versies—Beginnersvriendelijk en Gevorderd—krijg je de juiste uitdaging terwijl je essentiële lifts zoals squats, deadlifts en presses onder de knie krijgt. Volg het plan, blijf consistent en ontgrendel je volledige krachtpotentieel.","type":"text"},{"type":"hard_break"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Gekleed in onze stijlvolle tights en de Mid V Bra in Peat, gaat Tove de training aan en laat zien hoe de juiste uitrusting elke lift ondersteunt. De fotoshoot vindt plaats in de Björn Borg Gym, waar trainen een levensstijl is.","type":"text"}]}]},"priority":"100000085","scrollTo":[],"component":"postPage","entryText":"Of je nu een beginner bent of een ervaren lifter, deze 30-minuten haltertraining biedt een efficiënte full-body workout die in elke drukke agenda past.","introText":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null}}]},"textColor":"white","categories":[{"name":"Training","slug":"training","id":42969740,"uuid":"da24e7ec-b1c6-4b4e-9166-1d1f80054cfa"}],"pageContent":[{"_uid":"7b2da839-0cc3-4420-9c05-983cdcbd58a9","heading":[{"_uid":"d23e8175-bff3-4bbf-a45e-7a2fd321a91c","text":"Zelfvertrouwen staat je goed","type":"default","component":"heading"}],"anchorTag":[],"component":"featuredItemPromotionModule","featuredItems":[{"_uid":"2eb640b1-6113-4792-bc22-02501913923a","icon":[],"link":{"id":"08cfd1f0-2e5c-4186-9da5-3754074fc6ab","url":"/dames/schoenen/","story":{"id":327678393,"url":"nl/pages/dames/schoenen/","name":"Schoenen ","slug":"schoenen","uuid":"08cfd1f0-2e5c-4186-9da5-3754074fc6ab","full_slug":"nl/pages/dames/schoenen/"},"linktype":"story","fieldtype":"multilink","cached_url":"nl/pages/dames/schoenen/"},"label":"Shop schoenen","media":[{"_uid":"487a0264-fbf3-4ccb-ac6e-60d8573497b1","size":"cover","image":{"id":17907036,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/2500x3333/a917a76ba9/10003478_bl183_9.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"overlay":"bottom-top-light","position":"50% 50%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"},{"_uid":"f1942706-407f-473a-b676-6471a9e724c2","icon":[],"link":{"id":"c4576891-426f-4e79-9a79-5c16c85b56b8","url":"/dames/nieuw-binnen/","story":{"id":84726898,"url":"nl/pages/dames/nieuw-binnen","name":"Nieuw Binnen","slug":"nieuw-binnen","uuid":"c4576891-426f-4e79-9a79-5c16c85b56b8","full_slug":"nl/pages/dames/nieuw-binnen"},"linktype":"story","fieldtype":"multilink","cached_url":"nl/pages/dames/nieuw-binnen"},"label":"Shop nieuwe aankomsten","media":[{"_uid":"7c7f7e0e-d925-490c-a684-6880545aa466","size":"cover","image":{"id":20327720,"alt":"pose from far away","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/14bb9ec534/baksida_pose_fran_langt-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"pose from far away","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"},{"_uid":"8acf985e-5cb5-4ff4-8219-a553788a8ff0","icon":[],"link":{"id":"6a35cc79-d992-4fbf-a352-33be5da2408e","url":"/dames/kleding/tights/","story":{"id":42969655,"url":"nl/pages/dames/kleding/tights","name":"Tights","slug":"tights","uuid":"6a35cc79-d992-4fbf-a352-33be5da2408e","full_slug":"nl/pages/dames/kleding/tights"},"linktype":"story","fieldtype":"multilink","cached_url":"nl/pages/dames/kleding/tights"},"label":"Shop leggings","media":[{"_uid":"8d006a79-9f39-4bb5-87f9-bf38d21159ec","size":"cover","image":{"id":18621569,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/98d5eb69a2/sleek_tights_closeup-1.png","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"overlay":"top-bottom-light","position":"50% 50%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"},{"_uid":"c3956506-eee9-4fd8-85e8-e1d5bf0cbfbb","icon":[],"link":{"id":"988f4cfa-c4f7-4c72-9df2-27b878f4d4e8","url":"/dames/kleding/bh-s/","story":{"id":99688442,"url":"nl/pages/dames/kleding/bh-s","name":"Sport-BH's","slug":"bh-s","uuid":"988f4cfa-c4f7-4c72-9df2-27b878f4d4e8","full_slug":"nl/pages/dames/kleding/bh-s"},"linktype":"story","fieldtype":"multilink","cached_url":"nl/pages/dames/kleding/bh-s"},"label":"Shop sportbeha's","media":[{"_uid":"1202134d-16eb-4090-bd56-2ddeda03760c","size":"cover","image":{"id":20741533,"alt":"model drinking water","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/43adaac317/dricka_vatten-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"model drinking water","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"},{"_uid":"0955f54d-820a-4bfa-8843-323fd01ed4ba","icon":[],"link":{"id":"d9af5923-d475-43fe-be5f-70105796a025","url":"/dames/tassen/sporttassen-en-duffeltassen/","story":{"id":327678400,"url":"nl/pages/dames/tassen/sporttassen-en-duffeltassen","name":"Sporttassen en duffeltassen","slug":"sporttassen-en-duffeltassen","uuid":"d9af5923-d475-43fe-be5f-70105796a025","full_slug":"nl/pages/dames/tassen/sporttassen-en-duffeltassen"},"linktype":"story","fieldtype":"multilink","cached_url":"nl/pages/dames/tassen/sporttassen-en-duffeltassen"},"label":"Shop sporttassen","media":[{"_uid":"c69fdfc3-947c-48bc-b893-072832fb4617","size":"cover","image":{"id":17900173,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/95ac004258/5-1.png","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"}],"moduleMarginStyle":"default"},{"_uid":"f20276f8-31c7-454e-baff-6214ea14f431","items":[{"_uid":"2c14a8a0-4195-4cf5-94ca-5915a545f00e","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Wil je meer deskundig advies over effectief opwarmen? ","type":"text"},{"text":"Klik hier","type":"text","marks":[{"type":"link","attrs":{"href":"/nl/pages/stories/workouts/dynamische-warming-up-oefeningen","uuid":"2e192234-bce9-42dc-8608-f48c7cc95e59","anchor":null,"target":"_self","linktype":"story"}}]},{"text":" voor een complete gids met warming-up routines die zijn afgestemd op verschillende soorten oefeningen.","type":"text"}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"04fbf016-8d59-4cf7-ae99-9e27464ade49","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Laten we beginnen met een goede warming-up! We hebben een complete warming-up samengesteld die geschikt is voor beide haltertrainingen.","type":"text"}]}]},"type":"default","component":"headingRichText","horizontalAlignment":"center"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"_uid":"04e86dfd-4307-4957-96fc-438df829d3e2","columns":[{"tag":[{"tag":"Warming-up","_uid":"129407a1-3586-4788-8508-9b1e6e42d2a1","component":"tag"}],"_uid":"459e9934-c651-4997-8e69-1891fad4ca34","links":[],"caption":[],"heading":[{"_uid":"382ec209-05b5-46c9-be61-617f280c23d9","text":"Squats met lichaamsgewicht","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"82043162-ed14-4784-9d2f-8cae761aa377","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"2x10 herhalingen","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"8799cab0-3ce3-4343-886f-74e3f5a6e9bc","size":"cover","image":{"id":20741521,"alt":"bodyweigth squats","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/dd64cd840c/bodyweight_squats-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"bodyweigth squats","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"in-out-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[{"tag":"Warming-up","_uid":"33b9f68a-24ef-4f73-9e06-3d87a18a27bd","component":"tag"}],"_uid":"95eaf048-f079-4b91-884f-a1adbf024846","links":[],"caption":[],"heading":[{"_uid":"ab63406e-d515-48be-ad2f-baf8f6b31de8","text":"Armcirkels","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"edda9cee-041d-42ee-a90d-daccbe1a7911","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"1 minuut","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"ed527498-ef8f-4da9-b1e9-d451abb808b1","size":"cover","image":{"id":20741516,"alt":"arm circles exersice","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/fd4919f297/arm_circles-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"arm circles exersice","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"in-out-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[{"tag":"Warming-up","_uid":"5479791f-0779-47dc-9adc-7a6aa32fb6a4","component":"tag"}],"_uid":"cc6e2875-e789-419c-bb0f-0de8c30470a2","links":[],"caption":[],"heading":[{"_uid":"e333c031-a0a3-4a71-831b-46f01c71ab7d","text":"Good Mornings - Vooroverbuigingen met halter","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"997f86f0-f750-451f-a0a1-f0debc5394fc","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"2x12 ","type":"text"},{"text":"herhalingen","type":"text","marks":[{"type":"textStyle","attrs":{"color":"#FFFFFF"}}]}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"693ecacc-b2f2-4d0f-a47b-ef74a88838f1","size":"cover","image":{"id":20741536,"alt":"good mornings exersice","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/c8f48901a8/good_mornings-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"good mornings exersice","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"in-out-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"threeColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false},{"_uid":"c900b730-8db6-4c1d-ba0b-e8dbb08e3a4b","items":[],"heading":[{"_uid":"8d0f8ca4-b3eb-4408-aeac-d40869a20699","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Het is tijd om je workout te kiezen! Klik op ","type":"text"},{"text":"Beginnersvriendelijk","type":"text","marks":[{"type":"bold"}]},{"text":" of ","type":"text"},{"text":"Gevorderd","type":"text","marks":[{"type":"bold"}]},{"text":" om te beginnen. Kies het niveau dat bij jouw doelen past en laten we gaan liften!","type":"text"}]}]},"type":"default","component":"headingRichText","horizontalAlignment":"center"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"_uid":"cdd2be43-be0e-4681-9b98-a025b3355951","tabs":[{"_uid":"b7b9db3f-472e-4b27-bf57-eb925255f7f6","label":"Beginnersvriendelijk","content":[{"_uid":"e705df2e-01c8-46a1-9335-06e8792666d3","columns":[{"tag":[],"_uid":"ed80a51f-84f2-4082-be74-bd136460132e","links":[],"caption":[],"heading":[{"_uid":"9d61c683-8acf-4f9e-95f4-454de1f8167e","text":"30-minuten halterroutine voor beginners","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"3ad532af-0d6b-4392-b86d-480989be5769","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Deze routine richt zich op het beheersen van de techniek en het opbouwen van kracht met gecontroleerde herhalingen en lichte gewichten.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Warming-up:","type":"text","marks":[{"type":"bold"}]},{"text":" Squats met lichaamsgewicht (2x10), Armcirkels (1 min), Vooroverbuigingen (2x12)","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Workout:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Deadlifts – 3x8","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Front squats – 3x8","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Overhead press – 3x8","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Barbell rows – 3x10","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Cooling-down:","type":"text","marks":[{"type":"bold"}]},{"text":" Child’s pose (30 sec), Kat-koe stretch (8-10 ademhalingen), Foam rolling (quadriceps & rug)","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Begin licht:","type":"text","marks":[{"type":"bold"}]},{"text":" Gebruik alleen de halterstang (20 kg/45 lbs) of lichte schijven om je techniek onder de knie te krijgen.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Focus op controle:","type":"text","marks":[{"type":"bold"}]},{"text":" Kies een gewicht waarmee je alle herhalingen met perfecte techniek kunt uitvoeren.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Geleidelijke progressie:","type":"text","marks":[{"type":"bold"}]},{"text":" Verhoog het gewicht met 2,5-5 kg (5-10 lbs) als je er klaar voor bent.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"62533b8f-e477-4eb9-8576-6ddd9a8a2ad6","size":"cover","image":{"id":20741519,"alt":"gym floor","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/c1e865892d/bakgrund_golv-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"gym floor","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"b0cf2cd6-1b4e-4dc4-953b-4dacd89a818e","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"0b61088b-876b-4695-bc6c-68a029d1f789","size":"cover","image":{"id":20741522,"alt":"posing in green gymwear","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/546925732c/snygg_shop_the_look-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"posing in green gymwear","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[{"_uid":"4a4d8462-8c44-4150-99ab-e29d79fa03e4","size":"cover","image":{"id":20741522,"alt":"posing in green gymwear","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/546925732c/snygg_shop_the_look-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"posing in green gymwear","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"82b40cb8-115e-40f9-b6a2-e24fdfa2ffd1","columns":[{"tag":[],"_uid":"2a962854-3319-4c41-9e4f-31aa87c67000","links":[],"caption":[],"heading":[{"_uid":"edc65271-643b-43b6-b218-cd80fbe2359b","text":"Deadlifts","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"30075441-3901-4764-add3-9ce07b262ab6","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"3x8 herhalingen","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Sta met je voeten op heupbreedte, met de halter boven het midden van je voet.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Pak de halter vast net buiten je knieën, houd je rug recht en je core aangespannen.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Duw door je hielen omhoog, terwijl je de halter dicht bij je lichaam houdt.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Kom volledig rechtop en span je bilspieren bovenaan aan.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Laat de halter langzaam en gecontroleerd terug naar de grond zakken.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Tip:","type":"text","marks":[{"type":"bold"}]},{"text":" Als je twijfelt, begin dan met een kettlebell deadlift voordat je overstapt op de halter.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"95cfe126-692c-46d4-84e4-a834edfb290c","size":"cover","image":{"id":20741527,"alt":"deadlifts","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/e6a0f3f004/deadlifts-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"deadlifts","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"42791607-109e-4067-9f8a-5f45d009dc27","links":[],"caption":[],"heading":[{"_uid":"9c82f760-f53b-4151-ae95-e0d3275eacd7","text":"Front Squats","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"5e48b688-fa44-4144-8c67-ac3e8346d0aa","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"3x8 herhalingen","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Plaats de halter op de voorkant van je schouders, ondersteund door je vingertoppen en houd je ellebogen hoog.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Zet je voeten op schouderbreedte, met je tenen licht naar buiten gericht.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Zak in een squat terwijl je je borst omhoog houdt en je knieën in lijn blijven met je tenen.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Duw door je hielen om weer rechtop te komen.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Tip:","type":"text","marks":[{"type":"bold"}]},{"text":" Als je polsmobiliteit beperkt is, gebruik dan een gekruiste grip of een weerstandsband om de houding te oefenen.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"d40f9c52-c3d0-4bdb-9dc6-6185d73eefb3","size":"cover","image":{"id":20741528,"alt":"front squats","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/f0d4f9fd9c/front_squats-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"front squats","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"in-out","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"557a01fa-2ae3-4de2-9f72-c70ca44f4128","columns":[{"tag":[],"_uid":"93e0cf06-368d-483f-945a-86e289a79611","links":[],"caption":[],"heading":[{"_uid":"bd0c354b-2f9c-4fe3-8559-35da839c0b04","text":"Barbell Rows","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"014e5e70-4b58-41a8-8ab3-229b9852f5d9","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"3x10 herhalingen","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Sta met je voeten op heupbreedte, buig voorover vanuit de heupen en pak de halter iets breder vast dan schouderbreedte.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Houd je rug recht en trek de halter richting je onderste ribben.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Knijp je schouderbladen samen aan de top en laat de halter gecontroleerd zakken.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":" ","type":"text"},{"text":"Tip:","type":"text","marks":[{"type":"bold"}]},{"text":" Houd je core aangespannen om te voorkomen dat je rug rond wordt.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"0fab877b-be61-4d2a-8e97-a2af43018833","size":"cover","image":{"id":20741531,"alt":"barbell rows","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/8fbe5d9c3e/barbell_rows-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"barbell rows","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"bottom-top-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"93499612-c4b7-4a15-b016-cd9e9b7f9da6","links":[],"caption":[],"heading":[{"_uid":"2ce3c789-de41-4639-b801-a395785640d7","text":"Overhead Press","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"4e3e7d1b-64e1-4eed-87cc-dd4fbe13075f","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"3x8 herhalingen","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Houd de halter op schouderhoogte, net boven je sleutelbeen, met je ellebogen iets voor de stang.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Zet je voeten op heupbreedte en span je core aan om overstrekkingen te voorkomen.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Duw de halter recht omhoog tot je armen volledig gestrekt zijn.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Laat de halter langzaam terugzakken naar schouderhoogte.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Tip:","type":"text","marks":[{"type":"bold"}]},{"text":" Vermijd achterover leunen—houd je ribben laag en je bilspieren aangespannen.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"5ff8d13f-ea41-41e1-9bd1-5bc26108f4e5","size":"cover","image":{"id":20741534,"alt":"overhead press","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/61fafd4703/overhead_press-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"overhead press","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"in-out","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false}],"component":"tabLayoutItem","paragraph":[{"_uid":"75547d50-ad03-4143-aacf-3e04cd9d44a0","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Nieuw met haltertraining? Wij begeleiden je bij elke stap!","type":"text"}]}]},"component":"paragraph"}]},{"_uid":"d2bc901c-9cee-424a-a7c6-1efc008ef558","label":"Gevorderd","content":[{"_uid":"ba37ee7a-e7cc-40e8-b6f2-7869d875fd89","columns":[{"tag":[],"_uid":"19e1d088-06bd-452e-9a7e-ce14ef5a5247","caption":[],"heading":[],"anchorTag":[],"component":"shopTheLookModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"8a2863fa-5fbd-4d9e-957c-a0b523b0174c","size":"cover","image":{"id":20741525,"alt":"girl posing","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/9735ace2c1/pose-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"girl posing","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"productSelection":[{"_uid":"82bc72e1-c169-41b9-8b1e-be4da9d2e77d","products":[{"aggregateRating":{"bestRating":5,"ratingValue":4.05,"reviewCount":9,"worstRating":1},"categories":[{"id":"25","name":"Dames","categories":[{"id":"31","name":"Kleding","categories":[{"id":"105","name":"Sport bras","categories":[]}]},{"id":"26","name":"Ondergoed","categories":[{"id":"289","name":"Bras","categories":[]}]},{"id":"420","name":"Outlet","categories":[{"id":"422","name":"Clothing","categories":[]}]},{"id":"294","name":"Sale","categories":[{"id":"296","name":"Clothing","categories":[]}]}]}],"categoryIds":["25"],"color":"Peat","containImage":false,"customAttributes":{"saProductType":{"displayText":"Bh’s","internalName":"bh's","modelSizeGroup":"top"},"saCampaigns":{},"saColor":{"image":{"url":"https://imgs.bjornborg.com/media/attributes/peat_7140.png","type":"image","width":"0","height":"0","mimeType":"image/png"},"colorName":"Peat","useOutline":"0","internalName":"peat"},"saSizeguideImage":{"url":"https://bjornborg.centracdn.net/client/dynamic/attributes/women_size_guide_mob-1-_5272.jpg","type":"image","width":"0","height":"0","mimeType":"image/jpeg"}},"defaultSort":45,"id":"15865","image":"https://imgs.bjornborg.com/media/images/2807_6d931ffdfd-10003882-gy013-5-original.jpg","imageAlt":"Borg Mid V Support Sports Bra in Peat (Groen) met grijs logo en een stijlvolle trainingspasvorm in vooraanzicht.","inStock":true,"lowStock":true,"media":[{"id":"31643","alt":"Borg Mid V Support Sports Bra in Peat (Groen) met grijs logo en een stijlvolle trainingspasvorm in vooraanzicht. - Image 1","name":"","type":"image","sizes":{"original":{"url":"https://imgs.bjornborg.com/media/images/2807_6d931ffdfd-10003882-gy013-5-original.jpg","width":1875,"height":2500}},"mimeType":"","attributes":{"model":{"height":"176 cm","productSize":"S"},"saHotspots":[]}},{"id":"31642","alt":"Borg Mid V Support Sports Bra in Peat (Groen) met donkergroen logo en V-hals voor een stijlvolle trainingspasvorm. - Image 2","name":"","type":"image","sizes":{"original":{"url":"https://imgs.bjornborg.com/media/images/2807_bc8cdb47f4-10003882-gy013-4-original.jpg","width":1875,"height":2500}},"mimeType":"","attributes":{"model":{"height":"176 cm","productSize":"S"},"saHotspots":[]}},{"id":"31641","alt":"Borg Mid V Support Sports Bra in Peat (Groen), vooraanzicht met grijs logo en ondersteunende pasvorm voor training. - Image 3","name":"","type":"image","sizes":{"original":{"url":"https://imgs.bjornborg.com/media/images/2807_bf7d23864b-10003882-gy013-1-original.jpg","width":1875,"height":2500}},"mimeType":"","attributes":{"model":{"height":"176 cm","productSize":"S"},"saHotspots":[]}},{"id":"31640","alt":"Borg Mid V Support Sports Bra in Peat (Groen), achteraanzicht voor training met een ademend gaaspaneel. - Image 4","name":"","type":"image","sizes":{"original":{"url":"https://imgs.bjornborg.com/media/images/2807_e9673da04c-10003882-gy013-2-original.jpg","width":1875,"height":2500}},"mimeType":"","attributes":{"model":{"height":"176 cm","productSize":"S"},"saHotspots":[]}}],"name":"Borg Mid V Support Sports Bra","price":{"currency":"EUR","onSale":true,"price":39.95,"priceExVat":null,"priceHistory":31.96,"priceHistoryWithCurrency":"31.96 EUR","priceWithCurrency":"39.95 EUR","salePrice":19.98,"salePriceExVat":null,"salePriceWithCurrency":"19.98 EUR"},"productSku":"10003882","productType":"product","purchaseStatus":"available","relatedColorVariations":[{"addExtraBorder":false,"containImage":false,"customAttributes":{},"colorName":"Peat","id":"15865","imageSrc":"https://imgs.bjornborg.com/media/attributes/peat_7140.png","internalVariationName":"peat","modelImageSrc":"https://imgs.bjornborg.com/media/images/2807_6d931ffdfd-10003882-gy013-5-original.jpg","productName":"Borg Mid V Support Sports Bra","sizesInStock":["XS","S"],"sku":"10003882GY013","uri":"/borg-mid-v-support-sports-bra-10003882-gy013/","variationName":"peat"},{"addExtraBorder":false,"containImage":false,"customAttributes":{},"colorName":"Black Beauty","id":"15864","imageSrc":"https://imgs.bjornborg.com/media/attributes/black_1896.jpg","inStock":true,"internalVariationName":"black_beauty","modelImageSrc":"https://imgs.bjornborg.com/media/images/2807_4fb1a72f74-10003882-bk001-2-original.jpg","productName":"Borg Mid V Support Sports Bra","sizesInStock":["XS","S"],"sku":"10003882BK001","uri":"/borg-mid-v-support-sports-bra-10003882-bk001/","variationName":"black_beauty"},{"addExtraBorder":false,"containImage":false,"customAttributes":{},"colorName":"Odyssey Gray","id":"17357","imageSrc":"https://imgs.bjornborg.com/media/attributes/odyssey-grey_8757.jpg","inStock":true,"internalVariationName":"odyssey_gray","modelImageSrc":"https://imgs.bjornborg.com/media/images/2807_c58ca5f87a-10003882-gy028-1-original.jpg","productName":"Borg Mid V Support Sports Bra","sizesInStock":["XS","S"],"sku":"10003882GY028","uri":"/borg-mid-v-support-sports-bra-10003882-gy028/","variationName":"odyssey_gray"}],"silkVariant":"6195","sku":"10003882GY013","subscriptions":[],"suitableForSport":true,"sustainable":true,"type":"Bh’s","uri":"/borg-mid-v-support-sports-bra-10003882-gy013/","variations":[{"attributes":[],"customAttributes":[],"id":"15865-28833","inStock":true,"lowStock":true,"media":[],"name":"XS","sku":"10003882_GY013-XS","uri":null},{"attributes":[],"customAttributes":[],"id":"15865-28831","inStock":true,"lowStock":false,"media":[],"name":"S","sku":"10003882_GY013-S","uri":null},{"attributes":[],"customAttributes":[],"id":"15865-28830","inStock":false,"lowStock":false,"media":[],"name":"M","sku":"10003882_GY013-M","uri":null},{"attributes":[],"customAttributes":[],"id":"15865-28829","inStock":false,"lowStock":false,"media":[],"name":"L","sku":"10003882_GY013-L","uri":null},{"attributes":[],"customAttributes":[],"id":"15865-28832","inStock":false,"lowStock":false,"media":[],"name":"XL","sku":"10003882_GY013-XL","uri":null},{"attributes":[],"customAttributes":[],"id":"15865-28834","inStock":false,"lowStock":false,"media":[],"name":"XXL","sku":"10003882_GY013-XXL","uri":null}]},{"aggregateRating":{"bestRating":5,"ratingValue":4.43,"reviewCount":32,"worstRating":1},"categories":[],"categoryIds":[],"color":"Peat","containImage":false,"customAttributes":{"saProductType":{"displayText":"Tights","internalName":"tights","modelSizeGroup":"bottom"},"saCampaigns":{},"saColor":{"image":{"url":"https://imgs.bjornborg.com/media/attributes/peat_7140.png","type":"image","width":"0","height":"0","mimeType":"image/png"},"colorName":"Peat","useOutline":"0","internalName":"peat"},"saSizeguideImage":{"url":"https://bjornborg.centracdn.net/client/dynamic/attributes/women_size_guide_mob-1-_5272.jpg","type":"image","width":"0","height":"0","mimeType":"image/jpeg"}},"defaultSort":0,"id":"15760","image":"https://imgs.bjornborg.com/media/images/2529_c52d21a85d-10003729-gy013-1-original.jpg","imageAlt":"Borg Sleek Tights in Peat (Groen) met een slanke pasvorm voor training, getoond in een volledig vooraanzicht.","inStock":true,"lowStock":true,"media":[{"id":"31600","alt":"Borg Sleek Tights in Peat (Groen) met een slanke pasvorm voor training, getoond in een volledig vooraanzicht. - Image 1","name":"","type":"image","sizes":{"original":{"url":"https://imgs.bjornborg.com/media/images/2529_c52d21a85d-10003729-gy013-1-original.jpg","width":1875,"height":2500}},"mimeType":"","attributes":{"model":{"height":"176 cm","productSize":"S"},"saHotspots":[]}},{"id":"31602","alt":"Borg Sleek Tights in Peat (Groen) met een slanke pasvorm en hoge taille voor training, volledig vooraanzicht. - Image 2","name":"","type":"image","sizes":{"original":{"url":"https://imgs.bjornborg.com/media/images/2529_799dc86dac-10003729-gy013-3-original.jpg","width":1875,"height":2500}},"mimeType":"","attributes":{"model":{"height":"176 cm","productSize":"S"},"saHotspots":[]}},{"id":"31601","alt":"Borg Sleek Tights in Peat (Groen), achteraanzicht van de stijlvolle pasvorm en comfort voor training. - Image 3","name":"","type":"image","sizes":{"original":{"url":"https://imgs.bjornborg.com/media/images/2529_52f6718382-10003729-gy013-2-original.jpg","width":1875,"height":2500}},"mimeType":"","attributes":{"model":{"height":"176 cm","productSize":"S"},"saHotspots":[]}},{"id":"31604","alt":"Borg Sleek Tights in Peat (Groen) met hoge taille en groen logo, ideaal voor training met een stijlvolle slanke pasvorm. - Image 4","name":"","type":"image","sizes":{"original":{"url":"https://imgs.bjornborg.com/media/images/2529_70785c6184-10003729-gy013-5-original.jpg","width":1875,"height":2500}},"mimeType":"","attributes":{"model":{"height":"176 cm","productSize":"S"},"saHotspots":[]}},{"id":"31603","alt":"Borg Sleek Tights in Peat (Groen) met een hoge tailleband en naden op de heup voor training en een slanke pasvorm. - Image 5","name":"","type":"image","sizes":{"original":{"url":"https://imgs.bjornborg.com/media/images/2529_072399812b-10003729-gy013-4-original.jpg","width":1875,"height":2500}},"mimeType":"","attributes":{"model":{"height":"176 cm","productSize":"S"},"saHotspots":[]}}],"name":"Borg Sleek Tights","price":{"currency":"EUR","onSale":false,"price":59.95,"priceExVat":null,"priceHistory":59.95,"priceHistoryWithCurrency":"59.95 EUR","priceWithCurrency":"59.95 EUR","salePrice":59.95,"salePriceExVat":null,"salePriceWithCurrency":"59.95 EUR"},"productSku":"10003729","productType":"product","purchaseStatus":"available","relatedColorVariations":[{"addExtraBorder":false,"containImage":false,"customAttributes":{},"colorName":"Peat","id":"15760","imageSrc":"https://imgs.bjornborg.com/media/attributes/peat_7140.png","internalVariationName":"peat","modelImageSrc":"https://imgs.bjornborg.com/media/images/2529_c52d21a85d-10003729-gy013-1-original.jpg","productName":"Borg Sleek Tights","sizesInStock":["S"],"sku":"10003729GY013","uri":"/borg-sleek-tights-10003729-gy013/","variationName":"peat"},{"addExtraBorder":false,"containImage":false,"customAttributes":{},"colorName":"Black Beauty","id":"14820","imageSrc":"https://imgs.bjornborg.com/media/attributes/black_1896.jpg","inStock":true,"internalVariationName":"black_beauty","modelImageSrc":"https://imgs.bjornborg.com/media/images/2529_a25d484adb-10003729-bk001-11-original.jpg","productName":"Borg Sleek Tights","sizesInStock":["XS","S","M","L","XL","XXL"],"sku":"10003729BK001","uri":"/borg-sleek-tights-10003729-bk001/","variationName":"black_beauty"},{"addExtraBorder":false,"containImage":false,"customAttributes":{},"colorName":"Monaco Blue","id":"19028","imageSrc":"https://imgs.bjornborg.com/media/attributes/monaco-blue_6775.png","inStock":true,"internalVariationName":"monaco_blue","modelImageSrc":"https://imgs.bjornborg.com/media/images/2529_c0ec714f06-10003729-bl118-1-original.jpg","productName":"Borg Sleek Tights","sizesInStock":["XS","S","M","L","XL","XXL"],"sku":"10003729BL118","uri":"/borg-sleek-tights-10003729-bl118/","variationName":"monaco_blue"},{"addExtraBorder":false,"containImage":false,"customAttributes":{},"colorName":"Agave Green","id":"18463","imageSrc":"https://imgs.bjornborg.com/media/attributes/agave_green_7686.png","inStock":true,"internalVariationName":"agave_green","modelImageSrc":"https://imgs.bjornborg.com/media/images/2529_eaa744a4fd-10003729-gn081-1-original.jpg","productName":"Borg Sleek Tights","sizesInStock":["XS","S","M","L","XL","XXL"],"sku":"10003729GN081","uri":"/borg-sleek-tights-10003729-gn081/","variationName":"agave_green"},{"addExtraBorder":false,"containImage":false,"customAttributes":{},"colorName":"Balsam Green","id":"17655","imageSrc":"https://imgs.bjornborg.com/media/attributes/balsam_green_9686.png","inStock":true,"internalVariationName":"balsam_green","modelImageSrc":"https://imgs.bjornborg.com/media/images/2529_a552ebb15b-10003729-gn120-3-original.jpg","productName":"Borg Sleek Tights","sizesInStock":["XS","S","M","L","XL","XXL"],"sku":"10003729GN120","uri":"/borg-sleek-tights-10003729-gn120/","variationName":"balsam_green"},{"addExtraBorder":false,"containImage":false,"customAttributes":{},"colorName":"Mallard Green","id":"19027","imageSrc":"https://imgs.bjornborg.com/media/attributes/mallard-green_8904.png","inStock":true,"internalVariationName":"mallard_green","modelImageSrc":"https://imgs.bjornborg.com/media/images/2529_b3cfac8e69-10003729-gn112-1-original.jpg","productName":"Borg Sleek Tights","sizesInStock":["S","M","L","XL","XXL"],"sku":"10003729GN112","uri":"/borg-sleek-tights-10003729-gn112/","variationName":"mallard_green"},{"addExtraBorder":false,"containImage":false,"customAttributes":{},"colorName":"Falcon","id":"18464","imageSrc":"https://imgs.bjornborg.com/media/attributes/falcon_3074.png","inStock":true,"internalVariationName":"falcon","modelImageSrc":"https://imgs.bjornborg.com/media/images/2529_bc132991bf-10003729-gy027-1-original.jpg","productName":"Borg Sleek Tights","sizesInStock":["S","M","L","XL","XXL"],"sku":"10003729GY027","uri":"/borg-sleek-tights-10003729-gy027/","variationName":"falcon"},{"addExtraBorder":false,"containImage":false,"customAttributes":{},"colorName":"Lily Pad","id":"17326","imageSrc":"https://imgs.bjornborg.com/media/attributes/lily-pad_9045.jpg","inStock":true,"internalVariationName":"lily_pad","modelImageSrc":"https://imgs.bjornborg.com/media/images/2529_274ee4f357-10003729-gn191-3-original.jpg","productName":"Borg Sleek Tights","sizesInStock":["S","M","L","XL","XXL"],"sku":"10003729GN191","uri":"/borg-sleek-tights-10003729-gn191/","variationName":"lily_pad"},{"addExtraBorder":false,"containImage":false,"customAttributes":{},"colorName":"Odyssey Gray","id":"17327","imageSrc":"https://imgs.bjornborg.com/media/attributes/odyssey-grey_8757.jpg","inStock":true,"internalVariationName":"odyssey_gray","modelImageSrc":"https://imgs.bjornborg.com/media/images/2529_bdb14bc6e4-10003729-gy028-3-original.jpg","productName":"Borg Sleek Tights","sizesInStock":["XS","S","M","L","XL"],"sku":"10003729GY028","uri":"/borg-sleek-tights-10003729-gy028/","variationName":"odyssey_gray"},{"addExtraBorder":false,"containImage":false,"customAttributes":{},"colorName":"Stonewash","id":"15761","imageSrc":"https://imgs.bjornborg.com/media/attributes/stonewash_3868.jpg","inStock":true,"internalVariationName":"stonewash","modelImageSrc":"https://imgs.bjornborg.com/media/images/2529_e28d634082-10003729-bl024-1-original.jpg","productName":"Borg Sleek Tights","sizesInStock":["S","M","L","XL","XXL"],"sku":"10003729BL024","uri":"/borg-sleek-tights-10003729-bl024/","variationName":"stonewash"},{"addExtraBorder":false,"containImage":false,"customAttributes":{},"colorName":"Urban Chic","id":"18317","imageSrc":"https://imgs.bjornborg.com/media/attributes/urban-chic_1856.jpg","inStock":true,"internalVariationName":"urban_chic","modelImageSrc":"https://imgs.bjornborg.com/media/images/2529_cc665f4233-10003729-gn185-1-original.jpg","productName":"Borg Sleek Tights","sizesInStock":["XS","S","XL"],"sku":"10003729GN185","uri":"/borg-sleek-tights-10003729-gn185/","variationName":"urban_chic"},{"addExtraBorder":false,"containImage":false,"customAttributes":{},"colorName":"Tarmac","id":"15347","imageSrc":"https://imgs.bjornborg.com/media/attributes/tarmac_3578.jpg","inStock":true,"internalVariationName":"tarmac","modelImageSrc":"https://imgs.bjornborg.com/media/images/2529_aacadf594a-10003729_be023_3-original.jpg","productName":"Borg Sleek Tights","sizesInStock":["S","XL"],"sku":"10003729BE023","uri":"/borg-sleek-tights-10003729-be023/","variationName":"tarmac"},{"addExtraBorder":false,"containImage":false,"customAttributes":{},"colorName":"Outerspace","id":"17657","imageSrc":"https://imgs.bjornborg.com/media/attributes/outerspace_2558.jpg","inStock":true,"internalVariationName":"outerspace","modelImageSrc":"https://imgs.bjornborg.com/media/images/2529_b7399d420a-10003729-na031-1-original.jpg","productName":"Borg Sleek Tights","sizesInStock":["XS"],"sku":"10003729NA031","uri":"/borg-sleek-tights-10003729-na031/","variationName":"outerspace"}],"silkVariant":"6091","sku":"10003729GY013","subscriptions":[],"suitableForSport":true,"sustainable":true,"type":"Tights","uri":"/borg-sleek-tights-10003729-gy013/","variations":[{"attributes":[],"customAttributes":[],"id":"15760-28291","inStock":false,"lowStock":false,"media":[],"name":"XS","sku":"10003729_GY013-XS","uri":null},{"attributes":[],"customAttributes":[],"id":"15760-28289","inStock":true,"lowStock":true,"media":[],"name":"S","sku":"10003729_GY013-S","uri":null},{"attributes":[],"customAttributes":[],"id":"15760-28288","inStock":false,"lowStock":false,"media":[],"name":"M","sku":"10003729_GY013-M","uri":null},{"attributes":[],"customAttributes":[],"id":"15760-28287","inStock":false,"lowStock":false,"media":[],"name":"L","sku":"10003729_GY013-L","uri":null},{"attributes":[],"customAttributes":[],"id":"15760-28290","inStock":false,"lowStock":false,"media":[],"name":"XL","sku":"10003729_GY013-XL","uri":null},{"attributes":[],"customAttributes":[],"id":"15760-28292","inStock":false,"lowStock":false,"media":[],"name":"XXL","sku":"10003729_GY013-XXL","uri":null}]}],"component":"productSelection"}],"textColorDesktop":"","backgroundDesktop":[{"_uid":"64d1a95c-7502-40cd-a8f6-9c86133d350b","size":"cover","image":{"id":20741525,"alt":"girl posing","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/9735ace2c1/pose-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"girl posing","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"moduleMarginStyle":"default"},{"tag":[],"_uid":"94165215-1abc-41b8-90ef-0d0c97d2a061","links":[],"caption":[],"heading":[{"_uid":"c340faca-5147-4702-b72f-9377fe3012ed","text":"Gevorderde 30-minuten halterroutine","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"a45ac559-b91f-4027-ba27-e593db425aa0","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Een high-intensity training met zwaardere gewichten, minder herhalingen en explosieve bewegingen voor kracht en vermogen.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Warming-up:","type":"text","marks":[{"type":"bold"}]},{"text":" Wandeluitvalspassen (2x10 per been), Barbell Complex (1 ronde)","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Workout:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Deadlifts – 4x6","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Front squats – 4x6","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Push press – 4x6","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Pendlay rows – 4x8","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Optionele finisher:","type":"text","marks":[{"type":"bold"}]},{"text":" Barbell Complex – 2 rondes (6 herhalingen van Deadlift, Row, Front Squat, Push Press)","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Daag jezelf uit:","type":"text","marks":[{"type":"bold"}]},{"text":" Gebruik een zwaar maar beheersbaar gewicht en probeer in de laatste 1-2 herhalingen bijna falen te bereiken.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Progressieve overbelasting:","type":"text","marks":[{"type":"bold"}]},{"text":" Verhoog het gewicht wekelijks met 2,5-10 kg (5-20 lbs), afhankelijk van de oefening.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Behoud een goede techniek:","type":"text","marks":[{"type":"bold"}]},{"text":" Zelfs bij zware gewichten, kwaliteit gaat boven kwantiteit.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"4b0910f0-1db0-47dd-97ee-5aaa1b68c654","size":"cover","image":{"id":20741519,"alt":"gym floor","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/c1e865892d/bakgrund_golv-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"gym floor","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"868d80f4-9f5e-4c1c-ba85-a4c2009912b2","columns":[{"tag":[],"_uid":"4067dc51-f2e2-438a-9845-05b5fcbe0bac","links":[],"caption":[],"heading":[{"_uid":"ef49874a-8401-461d-a2e2-c5fd2df1376b","text":"Deadlifts","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"7e8cc0b2-85a9-402f-90e4-456d7af20e5f","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"4x6 herhalingen","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Sta met je voeten op heupbreedte, met de halter boven het midden van je voet.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Pak de halter net buiten je knieën vast, houd je ruggengraat neutraal en je core aangespannen.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Duw door je hielen, strek je heupen en houd de halter dicht bij je lichaam.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Laat de halter gecontroleerd zakken en behoud een strakke houding.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Tip:","type":"text","marks":[{"type":"bold"}]},{"text":" Denk eraan om de vloer van je af te duwen in plaats van de halter omhoog te trekken.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"7b2ab9fc-9dcf-4126-80a8-efb6b9ad60c2","size":"cover","image":{"id":20741527,"alt":"deadlifts","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/e6a0f3f004/deadlifts-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"deadlifts","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"523a7305-7ea3-472e-852f-56684dda2457","links":[],"caption":[],"heading":[{"_uid":"ee2e20f5-9c13-4f00-9318-370bcd9151c3","text":"Front Squats","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"42499478-25f3-4e50-b841-45813df91758","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"4x6 herhalingen","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Laat de halter op je voorste schouders rusten, houd je ellebogen hoog en grip de halter losjes met je vingertoppen.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Span je core aan en houd je borst omhoog, zak dan in een squat totdat je dijen parallel of lager zijn.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Duw jezelf omhoog via je hielen en voorkom dat je ellebogen naar voren zakken.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Tip:","type":"text","marks":[{"type":"bold"}]},{"text":" Als mobiliteit een probleem is, oefen eerst met goblet squats voordat je de halter gebruikt.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"1389bd5f-718a-4372-a6d4-33febb23e26d","size":"cover","image":{"id":20741528,"alt":"front squats","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/f0d4f9fd9c/front_squats-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"front squats","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"in-out","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"28e5013b-e383-4a46-bfac-2c361d02035e","columns":[{"tag":[],"_uid":"42deff15-e9ba-41cf-a165-37ec1cca3ead","links":[],"caption":[],"heading":[{"_uid":"e1d5e7c9-583d-4f57-9f11-6624afb80bc7","text":"Push Press","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"df234657-8c25-4d26-9911-73b24479d59b","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"4x6 herhalingen","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Houd de halter op schouderhoogte, voeten op heup- tot schouderbreedte, handen iets breder dan schouderbreedte en ellebogen iets voor de stang.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Dip & Drive:","type":"text","marks":[{"type":"bold"}]},{"text":" Buig je knieën licht en gebruik een kleine beenkracht om energie te genereren.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Druk omhoog:","type":"text","marks":[{"type":"bold"}]},{"text":" Strek je benen explosief terwijl je de halter recht boven je hoofd drukt. Strek je armen volledig.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Geleidelijke daling:","type":"text","marks":[{"type":"bold"}]},{"text":" Laat de halter langzaam zakken naar je schouders voordat je aan de volgende herhaling begint.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Techniekfocus:","type":"text","marks":[{"type":"bold"}]},{"text":" Houd je core aangespannen om te voorkomen dat je achterover leunt. Gebruik je benen om de beweging te starten, niet alleen je armen.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Veelgemaakte fout:","type":"text","marks":[{"type":"bold"}]},{"text":" Alleen je armen gebruiken—je benen leveren de kracht!","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"629e38c3-515b-4604-a7b0-1df102cfe413","size":"cover","image":{"id":20741519,"alt":"gym floor","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/c1e865892d/bakgrund_golv-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"gym floor","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"79738734-afa1-44cc-a2e8-808a6e95c2e4","links":[],"caption":[],"heading":[{"_uid":"33760d48-7810-412d-aed0-3c2611373f1d","text":"Pendlay Rows","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"8f0d46f9-deb8-495c-a208-fbb3e41432e7","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"4x8 herhalingen","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Begin in een gebogen houding, voeten op heupbreedte, halter op de grond en grip iets breder dan schouderbreedte.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Houd je ruggengraat neutraal en span je core aan om stabiliteit te behouden.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Explosieve trekbeweging:","type":"text","marks":[{"type":"bold"}]},{"text":" Trek je ellebogen naar achteren en trek de halter explosief naar je onderste ribben, terwijl je je schouderbladen samenknijpt.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Gecontroleerde verlaging:","type":"text","marks":[{"type":"bold"}]},{"text":" Laat de halter gecontroleerd helemaal terugzakken naar de grond voordat je de volgende herhaling doet.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Techniektips:","type":"text","marks":[{"type":"bold"}]},{"text":" Houd je rug recht en je core aangespannen. De halter moet op de grond rusten tussen herhalingen—niet laten stuiteren!","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":" ","type":"text"},{"text":"Veelgemaakte fout:","type":"text","marks":[{"type":"bold"}]},{"text":" Een gebogen rug—scharnier correct vanuit de heupen en span je core aan!","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"81bdc39d-0c0b-40fe-88ad-3af116a1e554","size":"cover","image":{"id":20741519,"alt":"gym floor","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/c1e865892d/bakgrund_golv-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"gym floor","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false}],"component":"tabLayoutItem","paragraph":[{"_uid":"aa51969f-d750-4c6f-a8e0-0d5faf2f6268","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Klaar om je grenzen te verleggen? Laten we zwaarder en sterker tillen!","type":"text"}]}]},"component":"paragraph"}]}],"heading":[{"_uid":"639580c7-1582-48a4-a270-275a7634eca1","text":"Kies jouw niveau","type":"default","component":"heading"}],"anchorTag":[],"component":"tabLayout","moduleMarginStyle":"default"},{"_uid":"c2669c92-a365-444b-990d-56a192d5eb8f","items":[{"_uid":"8874dda7-88b3-463b-9d83-9d41d721a700","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Wil je meer oefeningen voor stretching en herstel?","type":"text","marks":[{"type":"bold"}]},{"text":" ","type":"text"},{"text":"Klik hier ","type":"text","marks":[{"type":"link","attrs":{"href":"/nl/pages/stories/workouts/stretching-bewegingsoefeningen","uuid":"2f5afe2b-da5f-4230-8197-141adfd7a8fc","anchor":null,"target":"_self","linktype":"story"}}]},{"text":"om onze volledige gids te ontdekken met de beste mobiliteits- en flexibiliteitsroutines om beter te bewegen en te voelen.","type":"text"}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"36b47460-eff1-4c55-b380-bc1ff033f797","text":{"type":"doc","content":[{"type":"heading","attrs":{"level":3},"content":[{"text":"Goed gedaan! Je hebt je workout afgerond! Nu is het tijd om af te koelen en te stretchen.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Slechts een paar minuten rekken kan een groot verschil maken in hoe je je na de training voelt—sla deze stap dus niet over! Geef je lichaam de hersteltijd die het verdient.","type":"text"}]}]},"type":"default","component":"headingRichText","horizontalAlignment":"center"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"_uid":"94536372-a56d-4d17-9b18-e72c64848fad","columns":[{"tag":[],"_uid":"9c57dfd3-1289-40c1-b565-5a3ead49cf48","links":[],"caption":[],"heading":[{"_uid":"715b83b2-2ea0-49be-b9c1-13c8c530c684","text":"Cooling Down","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"71c51ecb-afcd-493d-9810-03cad0205306","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Sluit je training af met stretching en het ontspannen van je spieren.","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"},{"text":"Child’s Pose (30 seconden)","type":"text","marks":[{"type":"bold"}]},{"text":" – Ga op je hielen zitten, strek je armen naar voren en ontspan.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Kat-Koe stretch (8-10 ademhalingen)","type":"text","marks":[{"type":"bold"}]},{"text":" – Wissel af tussen het hol en bol maken van je rug om de mobiliteit van de wervelkolom te verbeteren.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":" ","type":"text"},{"text":"Foam Rolling (quadriceps & rug, 1-2 minuten)","type":"text","marks":[{"type":"bold"}]},{"text":" – Rol langzaam over gespannen gebieden om spierpijn te verlichten.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"6289729b-809a-43d1-a4b7-d317f28bb41e","color":"black","component":"backgroundColor","colorOverride":{"_uid":"8b6c9ca7-1595-4d5a-b6ff-6c6e1c80a32b","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"4dae73a9-9525-43ce-8d0d-fdd7cdfdf4c5","links":[],"caption":[],"heading":[{"_uid":"2d7f44b1-0e88-4f8c-bdbc-ec0326656c10","text":"Childs Pose","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"1c2d4955-ae14-4998-9f00-8bc2fe8f1296","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"30 seconden","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"0fff6ce9-b9c7-4eb9-aa10-a3b23277323f","size":"cover","image":{"id":20741537,"alt":"childs pose","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/cff774288b/childs_pose-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"childs pose","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"top-bottom","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"9e8a0918-1ac1-4bc2-ac1d-2aed23a10379","links":[],"caption":[],"heading":[{"_uid":"52895ed7-93f4-4ed8-8e79-5bda6ae47c61","text":"Kat-Koe stretch","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"ced2f541-449e-488d-9416-875082a622a2","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"8-10 ademhalingen","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"bc0b39e2-cafd-4a66-93f8-493618d8c463","size":"cover","image":{"id":20741518,"alt":"cat cow stretch pose","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/81d2792165/cat-cow_stretch-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"cat cow stretch pose","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"top-bottom-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"threeColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false},{"_uid":"0ceb97ff-1494-4ce4-9aa1-5b5b91c6b815","columns":[{"tag":[],"_uid":"09af325e-38b9-4e4b-bd68-81b9b6160167","links":[],"caption":[],"heading":[{"_uid":"dc12dcf0-ba5e-4290-a227-de0d020b71bd","text":"Veelgestelde vragen over haltertraining","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"33c13533-7721-4754-91a4-4066c7b74040","text":{"type":"doc","content":[{"type":"heading","attrs":{"level":4},"content":[{"text":"Hoe zwaar moet ik beginnen?","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"Als je nieuw bent met haltertraining, begin dan met een lege halter (20 kg/45 lbs) om je techniek onder de knie te krijgen. Verhoog het gewicht met 2,5-5 kg (5-10 lbs) naarmate je meer controle en vertrouwen krijgt.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Hoeveel herhalingen en sets moet ik doen?","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"},{"text":"Beginners:","type":"text","marks":[{"type":"bold"}]},{"text":" 3 sets van 8-10 herhalingen per oefening om kracht en techniek op te bouwen.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Gevorderden:","type":"text","marks":[{"type":"bold"}]},{"text":" 4-6 sets van 6-8 herhalingen voor kracht, of 8-12 herhalingen voor spiergroei (hypertrofie).","type":"text"}]}]}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Wat is de juiste techniek voor belangrijke lifts?","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"},{"text":"Deadlift:","type":"text","marks":[{"type":"bold"}]},{"text":" Houd je rug neutraal, span je core aan en til met je benen, niet je onderrug.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Front squat:","type":"text","marks":[{"type":"bold"}]},{"text":" Houd je ellebogen hoog en je borst rechtop om voorover leunen te voorkomen.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Overhead press:","type":"text","marks":[{"type":"bold"}]},{"text":" Houd je core stabiel en voorkom overmatige rugbuiging.","type":"text"}]}]}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Hoe vaak moet ik met de halter trainen?","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"2-3 keer per week is ideaal, met minstens één rustdag tussen sessies voor herstel.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Waar moet ik me als beginner op richten?","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"type":"emoji","attrs":{"name":"white_check_mark","emoji":"✅","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/2705.png"}},{"text":" Beheers je techniek voordat je zwaarder gaat tillen.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"white_check_mark","emoji":"✅","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/2705.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Focus op samengestelde oefeningen zoals squats, deadlifts en presses voor maximale krachtontwikkeling.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"white_check_mark","emoji":"✅","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/2705.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Activeer je core bij elke lift om je rug te beschermen en stabiliteit te verbeteren.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"white_check_mark","emoji":"✅","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/2705.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Ga niet te snel te zwaar tillen—een sterke basis is essentieel voor blijvende vooruitgang.","type":"text"}]}]}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Is een warming-up echt nodig voordat ik begin?","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"Ja! Een goede warming-up bereidt je spieren voor, verbetert de mobiliteit en helpt blessures te voorkomen. Neem minimaal 5-10 minuten voor dynamische stretches en lichte bewegingen.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Hoe moet ik ademen tijdens het tillen?","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"Adem in voordat je het gewicht laat zakken, span je core aan en adem uit terwijl je het optilt. Correct ademen helpt energieverlies te voorkomen en beschermt je wervelkolom bij zware lifts.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"114dcbed-63e4-4681-aed0-8ed86e163fb5","color":"black","component":"backgroundColor","colorOverride":{"_uid":"ad0663a6-41b0-4406-9550-c1fc70ba3fc2","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"a8305eb7-46fc-4c1f-a4ae-b53363c58bd6","links":[],"caption":[],"heading":[{"_uid":"91abc8dc-07a6-4793-81c0-435e78b72b8c","text":"Hoe Gebruik Je een Spotter voor Veilig Tillen","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"d1490629-5dea-422f-b20d-90ddd184654d","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Een spotter is essentieel bij zware lifts, vooral bij squats, bankdrukken en overhead presses. Zo gebruik je een spotter effectief:","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Voor Squats:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" De spotter moet achter je staan met de handen klaar op borsthoogte.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Als je moeite hebt, moeten ze je begeleiden naar boven, maar niet het gewicht voor je tillen.","type":"text"}]}]}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Voor Bankdrukken:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" De spotter moet achter de bank staan, helpen met de lift-off indien nodig en klaarstaan om in te grijpen als de halter stopt of begint te zakken.","type":"text"}]}]}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Voor Overhead Press:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" De spotter moet achter je staan en klaar zijn om de halter te grijpen als je de controle verliest.","type":"text"}]}]}]},{"type":"paragraph","content":[{"type":"emoji","attrs":{"name":"bulb","emoji":"💡","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f4a1.png"}},{"text":" ","type":"text"},{"text":"Pro Tip:","type":"text","marks":[{"type":"bold"}]},{"text":" Communiceer altijd met je spotter voordat je tilt—vertel hoeveel herhalingen je van plan bent en wanneer je mogelijk hulp nodig hebt.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"53206d6f-8223-444d-bbef-edc69ad0959a","size":"cover","image":{"id":20741535,"alt":"helping a girl out with barbell in the gym","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/f119aa69e2/passa-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"helping a girl out with barbell in the gym","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"cover-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false}],"previewImage":{"id":20741527,"alt":"deadlifts","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/e6a0f3f004/deadlifts-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"deadlifts","title":"","source":"","copyright":""},"is_external_url":false},"relatedPosts":["ba274e28-ac14-4675-8c7d-7c3abaced3ab","c9ef0207-5aa7-4a3a-a2fc-1d63917b7419","9367996d-78f0-4094-b762-a09da42a8ef5","c944210f-fb5e-4f88-9c5f-fd04352d5904"],"mediaVertical":[{"_uid":"4dfa9d06-697b-41cb-87f0-72082ee6ce24","size":"cover","image":{"id":20741527,"alt":"deadlifts","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/e6a0f3f004/deadlifts-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"deadlifts","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"heroMarginStyle":"default","backgroundMobile":[{"_uid":"5fe8f8f3-718d-4026-aa07-706cd3299ee7","size":"cover","image":{"id":20741541,"alt":"gym picture","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/6000x4000/10c40b8f40/omslagsbild3.JPG","copyright":"","fieldtype":"asset","meta_data":{"alt":"gym picture","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"cover-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[{"_uid":"8fb353c0-0894-4d21-8326-dc92f1e06c96","size":"cover","image":{"id":20741541,"alt":"gym picture","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/6000x4000/10c40b8f40/omslagsbild3.JPG","copyright":"","fieldtype":"asset","meta_data":{"alt":"gym picture","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"heroHeightSettingMobile":"40vh","heroHeightSettingDesktop":"66.66vh"},"group_id":"80ac5de2-6969-45c9-ab2e-83817e7750b2","position":-360,"tag_list":[],"full_slug":"nl/pages/stories/workouts/30-minute-barbell-workout","meta_data":null,"parent_id":220652427,"alternates":[{"id":623008371,"name":"30 Minute Barbell Workout","slug":"30-minute-barbell-workout","full_slug":"en/pages/stories/workouts/30-minute-barbell-workout","is_folder":false,"parent_id":76579338,"published":true,"url":"en/pages/stories/workouts/30-minute-barbell-workout/"},{"id":623761479,"name":"30-minutters vægtstangstræning","slug":"30-minute-barbell-workout","full_slug":"dk/pages/stories/workouts/30-minute-barbell-workout","is_folder":false,"parent_id":218919651,"published":true,"url":"dk/pages/stories/workouts/30-minute-barbell-workout/"},{"id":623761473,"name":"30 Minuter Träning med Skivstång","slug":"30-minute-barbell-workout","full_slug":"sv/pages/stories/workouts/30-minute-barbell-workout","is_folder":false,"parent_id":189047751,"published":true,"url":"sv/pages/stories/workouts/30-minute-barbell-workout/"},{"id":623761495,"name":"Entrenamiento con barra de 30 minutos","slug":"30-minute-barbell-workout","full_slug":"es/pages/stories/workouts/30-minute-barbell-workout","is_folder":false,"parent_id":247836330,"published":true,"url":"es/pages/stories/workouts/30-minute-barbell-workout/"},{"id":623761489,"name":"30-Minuten Langhantel-Workout","slug":"30-minute-barbell-workout","full_slug":"de/pages/stories/workouts/30-minute-barbell-workout","is_folder":false,"parent_id":224683969,"published":true,"url":"de/pages/stories/workouts/30-minute-barbell-workout/"},{"id":623761490,"name":"Entraînement avec barre de 30 minutes","slug":"30-minute-barbell-workout","full_slug":"fr/pages/stories/workouts/30-minute-barbell-workout","is_folder":false,"parent_id":224779716,"published":true,"url":"fr/pages/stories/workouts/30-minute-barbell-workout/"},{"id":87203705699095,"name":"30 Minute Barbell Workout","slug":"30-minute-barbell-workout","full_slug":"no/pages/stories/workouts/30-minute-barbell-workout","is_folder":false,"parent_id":87203290770060,"published":true,"url":"no/pages/stories/workouts/30-minute-barbell-workout/"}],"created_at":"2025-02-11T08:44:04.506Z","release_id":null,"updated_at":"2026-03-10T14:43:10.151Z","breadcrumbs":[{"id":42969703,"lang":"default","name":"Stories","path":null,"slug":"stories","uuid":"16d9cd96-4766-4ed6-a181-09a04eebc60c","content":{"seo":[{"_uid":"6dd05b01-195f-4c26-b505-0019d0343e48","meta":{"_uid":"13cb8295-a88c-490f-995c-bc49cc13be3a","title":"Stories - Trainingsprogramma's, Inspiratie & Interviews","plugin":"seo_metatags","og_image":"","og_title":"","description":"Ontdek Björn Borgs trainingsprogramma's, krijg trainingstips, inspiratie uit collecties, lees over ons duurzaamheidswerk en spannende interviews.","twitter_image":"","twitter_title":"","og_description":"","twitter_description":""},"index":"index","follow":"follow","canonical":"","component":"seo"}],"_uid":"eb3e403e-7a5e-45c6-828e-50eebe17fb0c","title":"Stories","scrollTo":[],"component":"postArchive","heroContent":[{"tag":[],"_uid":"fc0a9fc1-bdae-4a0b-a357-7a59b8bf8536","heading":"Stories ","component":"simpleHeroModule","paragraph":[],"textColor":"white","headingStyle":"default","backgroundMobile":[{"_uid":"54faef63-5a74-4048-a7f5-0f94b6cb3aa6","color":"black","component":"backgroundColor","colorOverride":"#AFB8AC"}],"textColorDesktop":"white","backgroundDesktop":[]}],"pageContent":[],"postsPerPage":"15","allPostsLabel":"","noResultTitle":"No results","noResultButtons":[{"_uid":"07fb41e0-43cd-48b9-bdc1-d6ab12cdb318","link":{"id":"e58c8491-923f-4563-8777-60e8c14e5fd5","url":"","linktype":"story","fieldtype":"multilink","cached_url":"sv/pages/herr/underklader/"},"label":"Shop mens underwear","follow":"follow","component":"linkItem"},{"_uid":"fd8c9400-3f87-40d9-99e5-78db3ab00acb","link":{"id":"e58c8491-923f-4563-8777-60e8c14e5fd5","url":"","linktype":"story","fieldtype":"multilink","cached_url":"sv/pages/herr/underklader/"},"label":"Shop womens underwear","follow":"follow","component":"linkItem"}],"displayPostArticles":true,"displayWorkoutPosts":false,"displayPostCategories":["339facc1-9ea1-4860-8e8a-9cb678e8b756","1457caea-bf47-4582-9bb4-626d982e836d","ae87d698-3011-46f8-b630-207fa4a31372","473d144f-3ebf-4b04-97ef-164ba0edbfcf","da24e7ec-b1c6-4b4e-9166-1d1f80054cfa","fc485e07-803b-487d-aba8-53c78f50c368"],"heroHeightSettingMobile":"33.33vh","heroHeightSettingDesktop":"33.33vh"},"group_id":"206bd5f1-bf2d-432f-b233-a63c2fe2318d","position":10,"tag_list":[],"full_slug":"nl/pages/stories/","meta_data":null,"parent_id":42969628,"alternates":[{"id":108726705,"name":"Stories","slug":"stories","full_slug":"fr/pages/stories/","is_folder":false,"parent_id":108726572,"published":true,"url":"fr/pages/stories/"},{"id":42969479,"name":"Stories","slug":"stories","full_slug":"sv/pages/stories/","is_folder":false,"parent_id":42969401,"published":true,"url":"sv/pages/stories/"},{"id":42969603,"name":"Stories","slug":"stories","full_slug":"en/pages/stories/","is_folder":false,"parent_id":42969528,"published":true,"url":"en/pages/stories/"},{"id":247836328,"name":"Stories","slug":"stories","full_slug":"es/pages/stories/","is_folder":false,"parent_id":247836061,"published":true,"url":"es/pages/stories/"},{"id":108729548,"name":"Stories","slug":"stories","full_slug":"dk/pages/stories/","is_folder":false,"parent_id":108729315,"published":true,"url":"dk/pages/stories/"},{"id":77994817,"name":"Stories","slug":"stories","full_slug":"de/pages/stories/","is_folder":false,"parent_id":77994695,"published":true,"url":"de/pages/stories/"},{"id":87203358345912,"name":"Stories","slug":"stories","full_slug":"no/pages/stories/","is_folder":false,"parent_id":87203226430051,"published":true,"url":"no/pages/stories/"}],"created_at":"2021-03-24T09:14:08.996Z","release_id":null,"updated_at":"2026-02-09T16:04:30.765Z","is_startpage":true,"published_at":"2026-02-09T16:04:30.751Z","sort_by_date":null,"translated_slugs":null,"default_full_slug":null,"first_published_at":"2021-01-08T08:32:38.000Z","url":"/stories/"},{"id":557869738,"lang":"default","name":"Workouts","path":null,"slug":"workouts","uuid":"9fd9920b-b407-4055-abf7-898fee06c56f","content":{"seo":[{"_uid":"af5fe6bd-1f25-4df9-8ecd-e1d5e4cbdab8","meta":{"_uid":"2e049108-e9cd-4378-af2a-ee0e72a3b642","title":"Workouts - Trainingsprogramma's perfect voor in de sportschool en thuis","plugin":"seo_metatags","og_image":"","og_title":"","description":"Ontdek trainingsprogramma's voor de sportschool en thuis, zoals Crossfit, beentraining, yoga en meer. Snelle en eenvoudige sessies voor zowel beginners als fitnessliefhebbers.","twitter_image":"","twitter_title":"","og_description":"","twitter_description":""},"index":"index","follow":"follow","canonical":"","component":"seo"}],"_uid":"f0b4635e-8b5d-4df8-b83e-d5ae91c6f671","scrollTo":[],"component":"postArchive","heroContent":[{"tag":[],"_uid":"5aea814d-7996-4e88-aac7-8ac03d965abe","heading":"Workouts","component":"simpleHeroModule","paragraph":[],"textColor":"white","headingStyle":"default","backgroundMobile":[{"_uid":"fb11717c-cfc7-47db-94be-8c5456f32a96","color":"black","component":"backgroundColor","colorOverride":{"_uid":"63bbf444-9ef3-4fce-836b-31c86eb32aef","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"white","backgroundDesktop":[]}],"noResultTitle":"No results","noResultButtons":[],"displayPostCategories":["da24e7ec-b1c6-4b4e-9166-1d1f80054cfa"],"heroHeightSettingMobile":"","heroHeightSettingDesktop":"33.33vh"},"group_id":"cb1e4762-2d01-45e9-94cc-ac78ebfef96e","position":-150,"tag_list":[],"full_slug":"nl/pages/stories/workouts/","meta_data":null,"parent_id":220652427,"alternates":[{"id":557869739,"name":"Workouts","slug":"workouts","full_slug":"de/pages/stories/workouts/","is_folder":false,"parent_id":224683969,"published":true,"url":"de/pages/stories/workouts/"},{"id":557870549,"name":"Workouts","slug":"workouts","full_slug":"fr/pages/stories/workouts/","is_folder":false,"parent_id":224779716,"published":true,"url":"fr/pages/stories/workouts/"},{"id":557869740,"name":"Workouts","slug":"workouts","full_slug":"es/pages/stories/workouts/","is_folder":false,"parent_id":247836330,"published":true,"url":"es/pages/stories/workouts/"},{"id":557869736,"name":"Workouts","slug":"workouts","full_slug":"en/pages/stories/workouts/","is_folder":false,"parent_id":76579338,"published":true,"url":"en/pages/stories/workouts/"},{"id":557459909,"name":"Workouts","slug":"workouts","full_slug":"sv/pages/stories/workouts/","is_folder":false,"parent_id":189047751,"published":true,"url":"sv/pages/stories/workouts/"},{"id":557869735,"name":"Workouts","slug":"workouts","full_slug":"dk/pages/stories/workouts/","is_folder":false,"parent_id":218919651,"published":true,"url":"dk/pages/stories/workouts/"},{"id":87203492219648,"name":"Workouts","slug":"workouts","full_slug":"no/pages/stories/workouts/","is_folder":false,"parent_id":87203290770060,"published":true,"url":"no/pages/stories/workouts/"}],"created_at":"2024-10-03T07:34:26.545Z","release_id":null,"updated_at":"2024-10-03T07:40:25.495Z","is_startpage":true,"published_at":"2024-10-03T07:40:25.455Z","sort_by_date":null,"translated_slugs":null,"default_full_slug":null,"first_published_at":"2024-10-03T07:40:25.455Z","url":"/stories/workouts/"}],"is_startpage":false,"published_at":"2026-03-10T14:43:10.001Z","sort_by_date":null,"translated_slugs":null,"default_full_slug":null,"first_published_at":"2025-02-13T15:46:56.813Z","hrefs":[{"app":"109514_nl","app_id":3,"alias_id":3,"locale":"nl_NL","uri":"https://www.bjornborg.com/nl/stories/workouts/30-minute-barbell-workout/","href_lang":"nl-nl"},{"app":"109514_nl","app_id":3,"alias_id":4,"locale":"nl_NL","uri":"https://www.bjornborg.com/be/stories/workouts/30-minute-barbell-workout/","href_lang":"nl-be"},{"app":"109514_en","app_id":2,"alias_id":2,"locale":"en_GB","uri":"https://www.bjornborg.com/en/stories/workouts/30-minute-barbell-workout/","href_lang":"x-default"},{"app":"109514_en","app_id":2,"alias_id":5,"locale":"en_GB","uri":"https://www.bjornborg.com/uk/stories/workouts/30-minute-barbell-workout/","href_lang":"en-gb"},{"app":"109514_en","app_id":2,"alias_id":6,"locale":"en_GB","uri":"https://www.bjornborg.com/us/stories/workouts/30-minute-barbell-workout/","href_lang":"en-us"},{"app":"109514_en","app_id":2,"alias_id":8,"locale":"en_GB","uri":"https://www.bjornborg.com/can_en/stories/workouts/30-minute-barbell-workout/","href_lang":"en-ca"},{"app":"109514_en","app_id":2,"alias_id":9,"locale":"en_GB","uri":"https://www.bjornborg.com/au/stories/workouts/30-minute-barbell-workout/","href_lang":"en-au"},{"app":"109514_en","app_id":2,"alias_id":12,"locale":"en_GB","uri":"https://www.bjornborg.com/fi/stories/workouts/30-minute-barbell-workout/","href_lang":"en-fi"},{"app":"109514_dk","app_id":6,"alias_id":11,"locale":"da_DK","uri":"https://www.bjornborg.com/dk/stories/workouts/30-minute-barbell-workout/","href_lang":"da-dk"},{"app":"109514_sv","app_id":1,"alias_id":1,"locale":"sv_SE","uri":"https://www.bjornborg.com/se/stories/workouts/30-minute-barbell-workout/","href_lang":"sv-se"},{"app":"109514_es","app_id":7,"alias_id":24,"locale":"es_ES","uri":"https://www.bjornborg.com/es/stories/workouts/30-minute-barbell-workout/","href_lang":"es-es"},{"app":"109514_de","app_id":4,"alias_id":15,"locale":"de_DE","uri":"https://www.bjornborg.com/at/stories/workouts/30-minute-barbell-workout/","href_lang":"de-at"},{"app":"109514_de","app_id":4,"alias_id":16,"locale":"de_DE","uri":"https://www.bjornborg.com/de/stories/workouts/30-minute-barbell-workout/","href_lang":"de-de"},{"app":"109514_fr","app_id":5,"alias_id":14,"locale":"fr_FR","uri":"https://www.bjornborg.com/fr/stories/workouts/30-minute-barbell-workout/","href_lang":"fr-fr"},{"app":"109514_fr","app_id":5,"alias_id":21,"locale":"fr_FR","uri":"https://www.bjornborg.com/be-fr/stories/workouts/30-minute-barbell-workout/","href_lang":"fr-be"},{"app":"109514_no","app_id":8,"alias_id":10,"locale":"no_NO","uri":"https://www.bjornborg.com/no/stories/workouts/30-minute-barbell-workout/","href_lang":"no-no"}],"url":"/stories/workouts/30-minute-barbell-workout/","relationships":{"related":[{"uuid":"c944210f-fb5e-4f88-9c5f-fd04352d5904","id":421248619,"title":" Tabata-oefeningen - Effectieve Tabata-training voor iedereen","path":"/stories/workouts/tabata-oefeningen/","slug":"tabata-oefeningen","publishedAt":"2024-01-17T09:51:30.094Z","firstPublishedAt":"2023-12-20T14:09:26.000Z","entryText":"Hier komt een ongeveer dertig minuten durende Tabata-sessie met effectieve Tabata-oefeningen.","categories":[{"name":"Training","slug":"training","id":42969740,"uuid":"da24e7ec-b1c6-4b4e-9166-1d1f80054cfa"}],"mediaVertical":[{"_uid":"1aaecfc9-8bcd-4503-afac-3a9094b50c2e","size":"cover","image":{"id":7786554,"alt":null,"name":"","focus":null,"title":null,"filename":"https://imgs.bjornborg.com/images/2500x3333/96fae307b1/alice_moving.jpg","copyright":null,"fieldtype":"asset"},"overlay":"none","position":"0% 100%","component":"backgroundImage"}],"priority":"100000025"},{"uuid":"ba274e28-ac14-4675-8c7d-7c3abaced3ab","id":613430887,"title":"De Ultieme Hyrox Gids - Alles Wat Je Moet Weten Over de Fitness Trend","path":"/stories/workouts/the-ultimate-hyrox-workout-guide/","slug":"the-ultimate-hyrox-workout-guide","publishedAt":"2026-03-02T12:00:54.876Z","firstPublishedAt":"2025-01-28T14:35:40.419Z","entryText":"In deze gids behandelen we alles, van de 8 kenmerkende workoutstations en hoe je effectief kunt trainen, tot wat Hyrox uniek maakt in de fitnesswereld. Ontdek waarom Hyrox sportschoolliefhebbers wereldwijd fascineert en hoe jij je kunt voorbereiden om jouw eerste race te domineren.","categories":[{"name":"Guide","slug":"guide","id":42969741,"uuid":"fc485e07-803b-487d-aba8-53c78f50c368"},{"name":"Training","slug":"training","id":42969740,"uuid":"da24e7ec-b1c6-4b4e-9166-1d1f80054cfa"}],"mediaVertical":[{"_uid":"7600dcd8-6c82-464c-9ca8-64cd94e4e2ae","size":"cover","image":{"id":19759062,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/5343x8011/427ff80a21/borg_him_240318_bjorn-borg_10_1329.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"overlay":"none","position":"50% 0%","component":"backgroundImage"}],"priority":"100000081"},{"uuid":"c9ef0207-5aa7-4a3a-a2fc-1d63917b7419","id":578275089,"title":"30-Daagse Full Body Fitness Uitdaging","path":"/stories/workouts/30-daagse-full-body-fitness-uitdaging/","slug":"30-daagse-full-body-fitness-uitdaging","publishedAt":"2026-03-02T12:42:08.168Z","firstPublishedAt":"2024-11-20T09:09:41.639Z","entryText":"Deze full-body fitnessuitdaging is ontworpen om kracht, uithoudingsvermogen en zelfvertrouwen op te bouwen met gestructureerde wekelijkse oefeningen. Elke week voegen we nieuwe bewegingen toe om je gemotiveerd en uitgedaagd te houden. Laten we in de details duiken en je voorbereiden om je beste resultaat te bereiken!","categories":[{"name":"Training","slug":"training","id":42969740,"uuid":"da24e7ec-b1c6-4b4e-9166-1d1f80054cfa"}],"mediaVertical":[{"_uid":"0a068728-6160-42f1-b2e8-e89d23fc8c3f","size":"cover","image":{"id":18406625,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1080x1080/f2d7835a1f/0n0a1328-1.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"priority":"100000076"},{"uuid":"9367996d-78f0-4094-b762-a09da42a8ef5","id":572071056,"title":"Functionele Krachttraining – Voordelen, Oefeningen voor Beginners en Thuisworkoutplan","path":"/stories/workouts/functionele-krachttraining/","slug":"functionele-krachttraining","publishedAt":"2026-03-02T12:49:10.493Z","firstPublishedAt":"2024-10-31T15:11:13.129Z","entryText":"Functionele krachttraining is een krachtige manier om praktische kracht op te bouwen, je balans te verbeteren en je algehele fitheid te vergroten. In deze gids bespreken we de belangrijkste voordelen, oefeningen voor beginners en een eenvoudig thuisworkoutplan om je op weg te helpen. Ontdek hoe functionele training je fitheid kan verbeteren en je kan voorbereiden op dagelijkse uitdagingen.","categories":[{"name":"Guide","slug":"guide","id":42969741,"uuid":"fc485e07-803b-487d-aba8-53c78f50c368"},{"name":"Training","slug":"training","id":42969740,"uuid":"da24e7ec-b1c6-4b4e-9166-1d1f80054cfa"}],"mediaVertical":[{"_uid":"8a2a0503-be91-4a01-b16d-195e1af4bdce","size":"cover","image":{"id":18403858,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1080x1080/fa9917c6d1/entry-pic-functional-strength-training.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"overlay":"none","position":"50% 0%","component":"backgroundImage"}],"priority":"100000075"}]}},"layout":"default"}}},
    "staticQueryHashes": ["1123045510","1287566138","1515843153","1714390797","183956910","1862140580","1863476983","2005789822","2179513204","2575635117","2617153152","2796700426","284598655","2907456939","294412602","3039756519","3053504023","3692004060","3720848012","372410523","3869136190","441359463","932486518","983759613"]}