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Hoe: Ga terug op een vlakke bank met een halter in het rek boven je met goedkope moncler jassen een schouderbreedte, bovenhandse greep. Til de bar van het rack en plaats het met je armen volledig uitgestrekt boven je borst. Vanuit de startpositie, adem in en laat de balk langzaam zakken tot hij in het midden van je borst valt. Duw de balk explosief terug naar de startpositie terwijl je uitademt. Dat is één vertegenwoordiger.

moncler jassen heren sale Waarom: deze beweging stuurt je testosteronniveaus naar blubber brandende overdrive door tegelijkertijd je armen, borst en schouders in te schakelen. En hoe meer je duwt, hoe meer calorieën je verbrandt met deze goedkope verhuizing, volgens onderzoek gepubliceerd in de Journal of Strength Conditioning Research, waardoor deze beweging een goede oefening is om monterende donsjacks af te vallen. moncler jassen heren sale

Hoe: Kies een geschikt gewicht en plaats de halter op je rug. Stap voorwaarts met je rechtervoet en laat je wegzakken in een longe, zodat beide benen gebogen zijn met je achterste knie zo dicht mogelijk bij de grond. Rij jezelf een back-up en herhaal aan de andere kant.

moncler heren Waarom: een van de belangrijkste elementen van het zuiveren van je vetreserves is je lichaam tot het uiterste te brengen en 12 15 lunges op elke poot zullen je quadriceps, bilspieren en hamstrings naar de absolute top duwen. Het doet pijn, maar je super geladen metabolisme zal je later bedanken. moncler heren

moncler dames Hoe: Houd een halter in elke hand en buig je knieën een beetje en scharnier aan de heup, zodat je bovenlichaam bijna evenwijdig loopt aan de vloer. Moncler outlet verkoop Houd je kern strak en je rug recht als je de gewichten naar je borst roeit. Lager en herhaal. moncler dames

moncler outlet sale Waarom: hebben ooit Moncler Heren jassen goedkope Moncler gezien, een zwaarlijvige roeier (die niet op het punt staat te kapseizen)? Dacht niet. Dat komt omdat roeibewegingen spieren door het hele lichaam activeert, van de Latissimus dorsi van je rug naar je biceps brachii, waardoor je je vetverbrandingskracht over de hele linie Elke vorm van samengestelde lift, waarbij meerdere spiergroepen gelijktijdig worden gebruikt, zal een betere oefening zijn om gewicht te verliezen dan isolatiebewegingen zoals bicepskrullen. moncler outlet sale

moncler sale Hoe: Ga op de grond liggen met gebogen knieën en, indien mogelijk, haak je voeten onder iets dat ze niet kunnen bewegen. Plaats je handen achter je hoofd en span je goedkope kern van monclerjacks terwijl je je bovenlichaam optilt, zodat je bovenlichaam een ​​V-vorm krijgt met je dijen. Lager onder controle terug naar de startpositie. moncler sale

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Hoe: Begin met je voeten op schouderbreedte uit elkaar en squatdown totdat je dijen evenwijdig aan de vloer zijn. Vanaf de onderkant van de squat, plaats je je handen op de grond en trap je je benen achter je uit in een ingedrukte positie. Duw op tot je je armen gestrekt hebt en stop dan je benen in de bodem van de squatpositie. Rij omhoog door je hielen tot je 6 centimeter van de grond bent en herhaal dan.

moncler outlet Waarom: het heeft zijn naam voor niets verdiend. Ja, burpees kunnen je achterlaten in een zweterige puinhoop op de sportschool, maar deze brutale full body oefening benadrukt elke grote spiergroep om de hormonale respons die je nodig hebt verder op te pikken. Een paar burpees zullen je lichaam voorbereiden op vetverbranding door te werken met je buikspieren, armen, borst, benen en schouders tegelijk. moncler outlet

(Verwant: Train als een klootzak met het trainingsplan van Kit Harington)

moncler jas dames Hoe: sta met je voeten meer dan schouderbreedte uit elkaar, door deze brede stand kan je dieper hurken, waardoor je bilspieren en hamstrings erbij betrokken raken. Houd een barbell over je bovenrug vast met een overhandse greep en laat hem niet op je nek rusten. Knuffel de balk in je vallen om je bovenrugspieren in te doen. Neem het gewicht van de bar en langzaam hurken hoofd naar boven, rug recht, broodjes uit. Laat jezelf zakken totdat je heupen op één lijn liggen met je knieën, met benen van 90 graden is een diepere squat beter, maar krijg je eerst de kracht en flexibiliteit. Rij met je hielen de vloer in om jezelf explosief terug te duwen. Houd vorm totdat je rechtop staat: dat is het. moncler jas dames

Waarom: Squats zijn grote, krachtige bewegingen die veel energie vergen en online een breed scala aan spieren gebruiken. Plus, een studie in Medicine Science in Sports Exercise vond dat de squat veruit superieur is in het verbranden van calorieën in vergelijking met zijn machine-gebaseerde rivaal, de leg-press.

moncler jas outlet Hoe: squat neer met een rechte rug en pak de halter met een overhandse greep. In één snelle beweging, hef de halter op je schouders en zink terug in een kraakpand. Duw omhoog door je hielen en strek je armen om de halter boven je hoofd te drukken. Laat je veilig op je schouders zakken en val terug op de grond terwijl je een rechte rug behoudt. moncler jas outlet

Waarom: niet je doelen raken? Noodzaak om uit te oefenen om snel gewicht te verliezen Moncler outlet winkel voor een bruiloft? De schoonmaker en pers is je beste vriend. Het werkt je hele lichaam, het is intens en hier is het beste onderdeel dat het je hormonen optimaliseert om lichaamsvet te laten ontploffen. Het zal ook uw melkzuurspiegels door het dak duwen, uw oestrogeen verminderen en uw insuline beter reguleren.

moncler jassen Hoe: Opgezet met je gewicht ondersteund op je tenen en handen onder je schouders, lichaam recht. Zorg ervoor dat je kern gesloten blijft, zodat een rechte lijn ontstaat tussen je hoofd, bilspieren en hielen. Laat je lichaam zakken tot je borst een centimeter van de grond staat en dan explosief omhoog rijden door je armen volledig te strekken. moncler jassen

Waarom: zonder gymnastiek of apparatuur benodigd deze klassieke samengestelde beweging niets anders dan ruwe bepaling om je lats, borst, schouder en armen tegelijk te activeren. En onthoud, hoe meer spieren je activeert, hoe meer calorieën je lichaam kan verbranden, waardoor deze klassieker een geweldige oefening wordt om af te vallen.

11. Barbell Bulgaars kraakbeentje

Hoe: Ga rechtop van de bank af staan ​​en houd een barbel over je bovenrug. Laat een been op de bank achter je rusten, veters naar beneden. Hurk met je staande been tot de knie van je achterpoot de vloer bijna raakt. Duw omhoog door je voorste voet om terug te keren naar de startpositie.

moncler jassen dames Waarom: één been per keer trainen in meer stabiliserende spieren, waardoor uw vetverbrandingspotentieel wordt gemaximaliseerd. Bovendien zal het forceren van bloed naar de enorme spieren in je onderlichaam je metabolisme verstikken, wat betekent dat het een van de snelste manieren is om pudgy haringen weg te halen. moncler jassen dames

moncler jas heren sale Hoe: pak de trekstang met je handpalmen naar je toe en een greep die smaller is dan schouderbreedte. Trek jezelf omhoog totdat je hoofd boven de bar staat. Verlaag langzaam terug naar de startpositie. moncler jas heren sale

(Verwante: 10 manieren met de pull-upbalk)

Waarom: deze oefening met lichaamsgewicht werkt op een groot aantal verschillende spiergroepen op manieren die bijna onmogelijk te repliceren zijn op normale fitnessapparatuur. Vrij hangen houdt in dat elke beweging je kern raakt om je lichaam te stabiliseren. Kortom, daar kan bijna niets aan doen.