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Je moet je doelherhalingen kunnen voltooien met een goede vorm.","type":"text"}]},{"type":"paragraph","content":[{"type":"hard_break"},{"text":"Test wat goed voelt. Voer je herhalingen uit en als het te gemakkelijk aanvoelt, kies dan een zwaarder gewicht. Als je echter midden in de set al moeite hebt, is het gewicht waarschijnlijk te zwaar. ","type":"text"}]},{"type":"paragraph","content":[{"text":"De laatste 1–2 herhalingen moeten uitdagend maar haalbaar aanvoelen – dan zit je goed qua gewicht.","type":"text"}]},{"type":"paragraph","content":[{"type":"hard_break"},{"text":"Verhoog het gewicht geleidelijk om op lange termijn vooruitgang te blijven boeken en sterker te worden. 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Het betekent dat je de belasting die je lichaam tijdens het trainen ondergaat geleidelijk verhoogt. Op die manier past je lichaam (en zenuwstelsel) zich aan, word je sterker, bouw je spiermassa op en verbeter je je uithoudingsvermogen.","type":"text"}]},{"type":"paragraph","content":[{"text":"Als je steeds dezelfde trainingen doet met dezelfde gewichten en herhalingen, zal je vooruitgang stagneren. Maar als je regelmatig de intensiteit, herhalingen en gewichten verhoogt en je spieren uitdaagt, zul je betere resultaten zien.","type":"text"}]},{"type":"paragraph","content":[{"text":"Verhoog niet te snel en ga niet verder dan waar je klaar voor bent — dat kan tot blessures leiden. Zie het als een langetermijnspel: kleine, consistente vooruitgang leidt tot grote resultaten.","type":"text"}]},{"type":"paragraph","content":[{"text":"Hier zijn een paar manieren waarop je progressieve overbelasting kunt toepassen in je trainingen:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Zwaardere gewichten gebruiken","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Meer herhalingen uitvoeren","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Meer sets toevoegen","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"De intensiteit verhogen door kortere rust tussen sets","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Je techniek verbeteren door de oefening langzamer en gecontroleerder uit te voeren (meer spierspanning)","type":"text"}]}]}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"df21fade-2e82-40c8-9a05-fb20f5e1fb75","text":"Wat is progressieve overbelasting?","type":"default","component":"heading"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"tag":[],"_uid":"40037a40-e413-4e07-8d89-b2065760be6f","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"153bfd25-e1fc-47b6-a27a-c1d960482d13","size":"cover","image":{"id":71257574315337,"alt":"Dumbbells in different weights on the weight station at the gym","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/3999x5999/0cf80591f7/dumbbells.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Dumbbells in different weights on the weight station at the gym","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":"0fbe2807-cf69-427b-9559-b9dae51baaac","columns":[{"_uid":"e5e14275-f03d-4321-9358-535521aa6142","items":[{"_uid":"4d645cb1-7d56-4594-abee-af2fb649247a","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Het allerbelangrijkste is dat je je oefeningen met een goede techniek en vorm uitvoert. Doe je dat niet, dan behaal je niet de gewenste resultaten en loop je bovendien het risico op blessures en pijn.","type":"text"}]},{"type":"paragraph","content":[{"text":"Een andere tip om blessures te voorkomen is om de warming-up en cooling-down niet over te slaan. Warming-up met stretches en lichte cardio activeert de bloedsomloop en bereidt je lichaam voor op de training. Cooling-down met stretches na afloop is een vriendelijke manier om je lichaam te helpen herstellen en de spieren te ontspannen die je hebt gebruikt.","type":"text"}]},{"type":"paragraph","content":[{"text":"“Goede techniek en vorm boven zware gewichten”","type":"text","marks":[{"type":"bold"}]},{"text":" is een goed motto tijdens het trainen. Begin licht en verhoog pas als je de beweging goed beheerst. 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