Fitness Oefeningen
Fitness Oefeningen
Fitness oefeningen, schema's en methode:
- Isolatie oefeningen: Dit zijn oefeningen die je bewust gebruikt voor de groei van een specifiek spier of spiergroep. B.v. voor het isoleren van de triceps, biceps, borstspieren, schouders, quadtriceps etc.
- Compound oefeningen: Dit zijn meer algemene oefeningen voor het opbouwen van algemene spierkracht en massa. Ook wel massa-oefeningen genoemd.
Engele termen voor fitness & bodybuilding oefeningen:
Borst oefeningen - Chest
Flat Bench Press
Incline Bench Press
Flat Bench Dumbell Flyes
Incline Dumbell Flyes
Rug oefeningen - Back
Deadlift
Pull Ups, Chin Ups, Lat Pulldowns
Seated Cable Row
Bent Over Barbell Row
Bent Over 1 Arm Dumbell Rows
Biceps oefeningen
Standing Barbell Curls
Preacher Curls (with dumbells or barbell)
Seated/Standing Dumbell Curls
Triceps oefeningen
Tricep Press Downs
Dips
Skull Crushers
Benen oefeningen - Legs
Squats
Romanian Deadlifts
Lunges/Split Squats
Calve Raises
Schouder oefeningen - Shoulders
Seated/Standing Military Press (with barbell or dumbells)
Lateral Raises
Shrugs
Buikoefeningen - Abs
Abs are an important muscle and should be worked, but most people are just confused when it comes to ab workouts.
Splitschema:
Monday - Chest/Triceps
Tuesday - Legs
Wednesday - off
Thursday - Shoulders
Friday - Back/Biceps
Saturday - off
Sunday - off
Chest
Flat Bench Press 4 sets
Incline Hammer Strength Machine 2 sets
Dumbell Flyes 2 sets
Back
Deadlift 3 sets
Lat Pull down 3 sets
Seated Cable Row 2 sets
Biceps
Standing Barbell Curls 3 sets
Preacher Curls (with dumbells) 1 set
Triceps
Tricep Press down 2 sets
Dips (weighted) 2 sets
Legs
Squats 4 sets
Leg Extension 2 sets
Leg Curl 2 sets
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)
Shoulders
Seated Military Press (with dumbells) 4 sets
Lateral Raises 3 sets
Shrugs 3 sets .
Fullbody workout 60 minuten:
Workout #1 (Day One) Exercises
Barbell Chest Press: 8-10 Reps for 3 Sets
Pull Ups (Can be performed on a pull-up station with assist or a traditional pull-up bar): Perform as many pull-ups as you can for 3 sets.
Standing Military (Barbell or Dumbbell) Shoulder Press: 8-10 Reps for 3 Sets
Barbell Squat: 8-10 Reps for 3 Sets
Seated Calf Raise: 15 Reps for 3 Sets
(Optional) Dumbbell Bicep Curls: 8-10 Reps for 3 Sets
(Optional) Tricep Bench Dips: Perform as many dips as you can for 3 sets.*
(Optional) Back Extensions: One Set of 15**
Swiss/Stability Ball Ab Crunches: 20-25***
Rest and Recover for at least 48 hours.
Workout #2 (Day Two) Exercises
Dips: Perform as many reps as possible for 3 sets*
Cable Rows: 8-10 Reps for 3 Sets
Seated Dumbbell Shoulder Presses: 8-10 Reps for 3 Sets
Barbell or Dumbbell Deadlifts: 8-10 Reps for 3 Sets
Smith Machine Standing Calf Raises: 15 Reps for 3 Sets
(Optional) Dumbbell Hammer Curls: 8-10 Reps for 3 Sets
(Optional) Overhead Seated Dumbbell Tricep Press: 8-10 Reps for 3 Sets
(Optional) Back Extensions: One Set of 15**
Hanging Leg Raises/Roman Chair (Abs): Perform as many as you can for 3 sets***
Rest and Recover for at least 48 hours.
Workout #3 (Day Three) Exercises
Dumbbell Chest Press (Vary the position of the bench from flat to incline across sets): 8-10 Reps for 3 Sets
Bent Over Dumbbell Rows (can be performed in a Smith Machine as well): 8-10 Reps for 3 Sets
Upright Rows (Dumbbell or Barbell): 8-10 Reps for 3 Sets
Lying Leg Press: 8-10 Reps for 3 Sets
Seated Calf Press (Performed on Leg Press Machine): 15 Reps for 3 Sets
(Optional) Reverse Bicep Curls (Palms down): 8-10 Reps for 3 Sets
(Optional) Lying Tricep Dumbbell Extensions (”Skullcrushers”): 8-10 Reps for 3 Sets
(Optional) Back Extensions: One set of 15 **
V-Crunches/Jack-Knife Sit Up (Abs): Perform as many as you can for 3 sets.***
Fitness Methodes
- Bill Star
- Starting Strenght oftewel Rippetoe
- Madcows
- Fullbody workouts
- Splitschema's