{"id":262,"date":"2026-04-05T20:51:47","date_gmt":"2026-04-05T20:51:47","guid":{"rendered":"https:\/\/mats.informatica.gsf.nl\/?page_id=262"},"modified":"2026-04-05T21:11:30","modified_gmt":"2026-04-05T21:11:30","slug":"spiergroei","status":"publish","type":"page","link":"https:\/\/mats.informatica.gsf.nl\/?page_id=262","title":{"rendered":"Spiergroei"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Druk op het i&#8217;tje om te zien hoe de oefening moet.<\/p>\n\n\n<link rel=\"stylesheet\" href=\"https:\/\/mats.informatica.gsf.nl\/wp-content\/plugins\/wm-workout-manager\/public\/css\/templates\/template1.css?ver=1.0\" \/>\n<style type=\"text\/css\" id=\"woma-workout-inline-css\">\n:root {\n    --woma-primary-color: rgb(110,11,18);\n    --woma-secondary-color: #f9f9f9;\n    --woma-heading-text-color: #ffffff;\n    --woma-body-text-color: #000000;\n    --woma-border-color: #cccccc;\n    --woma-radius-top: 13px;\n    --woma-radius-bottom: 0px;\n    --woma-shadow: 19px;\n}\n<\/style>\n<script src=\"https:\/\/mats.informatica.gsf.nl\/wp-content\/plugins\/wm-workout-manager\/public\/js\/templates\/template1.js?ver=1.0\"><\/script>\n\n<div id=\"wp-workout-template-1\" class=\"woma-workout-container woma-workout-container--template-1\" role=\"table\" aria-label=\"Workout Plan\">\n    <!-- Header row -->\n    <div class=\"woma-workout-header-row\" role=\"row\">\n        <div class=\"woma-workout-cell woma-workout-cell--exercise\" role=\"columnheader\">Oefening:<\/div>\n        <!-- <div class=\"woma-workout-cell woma-workout-cell--sets woma-workout-cell--desktop\" role=\"columnheader\">Sets<\/div> -->\n        <!-- <div class=\"woma-workout-cell woma-workout-cell--reps woma-workout-cell--desktop\" role=\"columnheader\">Reps<\/div> -->\n        <div class=\"woma-workout-cell woma-workout-cell--reps woma-workout-cell\" role=\"columnheader\">Sets:<\/div>\n                    <div class=\"woma-workout-cell woma-workout-cell--notes woma-workout-cell--desktop\" role=\"columnheader\"><\/div>\n            <\/div>\n\n            \n        <div \n            class=\"woma-exercise-row\"\n            role=\"row\"\n                            tabindex=\"0\"\n                aria-expanded=\"false\"\n                data-accordion-id=\"woma-accordion-0\"\n                    >\n            <div class=\"woma-workout-cell woma-workout-cell--exercise\">\n                <div class=\"woma-exercise-name\">\n                    Fietsen                <\/div>\n                                    <svg class=\"woma-info-icon width=\"40px\" height=\"40px\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                        <circle cx=\"12\" cy=\"12\" r=\"10\" stroke=\"currentColor\" stroke-width=\"1.5\"\/>\n                        <path d=\"M12 17V11\" stroke=\"currentColor\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\n                        <circle cx=\"1\" cy=\"1\" r=\"1\" transform=\"matrix(1 0 0 -1 11 9)\" fill=\"currentColor\"\/>\n                    <\/svg>\n                            <\/div>\n                        <div class=\"woma-workout-cell woma-workout-cell--reps woma-workout-cell\">1 <span><svg width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n<path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M5.29289 5.29289C5.68342 4.90237 6.31658 4.90237 6.70711 5.29289L12 10.5858L17.2929 5.29289C17.6834 4.90237 18.3166 4.90237 18.7071 5.29289C19.0976 5.68342 19.0976 6.31658 18.7071 6.70711L13.4142 12L18.7071 17.2929C19.0976 17.6834 19.0976 18.3166 18.7071 18.7071C18.3166 19.0976 17.6834 19.0976 17.2929 18.7071L12 13.4142L6.70711 18.7071C6.31658 19.0976 5.68342 19.0976 5.29289 18.7071C4.90237 18.3166 4.90237 17.6834 5.29289 17.2929L10.5858 12L5.29289 6.70711C4.90237 6.31658 4.90237 5.68342 5.29289 5.29289Z\" fill=\"currentColor\"\/>\n<\/svg><\/span> 10 minuten<\/div>\n\n                            <div class=\"woma-workout-cell woma-workout-cell--notes woma-workout-cell--desktop\">\n                    Fiets rustig 10 minuten in om warm te worden                <\/div>           \n                        \n        <\/div>\n\n                    <div\n                class=\"woma-exercise-accordion\"\n                id=\"woma-accordion-0\"\n                role=\"region\"\n                aria-hidden=\"true\"\n                hidden\n            >\n                <div class=\"woma-exercise-content\"><p data-start=\"2037\" data-end=\"2257\">Zowel buiten als op een hometrainer. Houd een stabiel tempo en trap gelijkmatig rond. Zorg dat je zadel op de juiste hoogte staat (lichte buiging in je knie onderaan). Goed voor conditie en benen.<\/p>\r\n&nbsp;<\/div>\n            <\/div>\n                    \n        <div \n            class=\"woma-exercise-row\"\n            role=\"row\"\n                            tabindex=\"0\"\n                aria-expanded=\"false\"\n                data-accordion-id=\"woma-accordion-1\"\n                    >\n            <div class=\"woma-workout-cell woma-workout-cell--exercise\">\n                <div class=\"woma-exercise-name\">\n                    Chest flies                <\/div>\n                                    <svg class=\"woma-info-icon width=\"40px\" height=\"40px\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                        <circle cx=\"12\" cy=\"12\" r=\"10\" stroke=\"currentColor\" stroke-width=\"1.5\"\/>\n                        <path d=\"M12 17V11\" stroke=\"currentColor\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\n                        <circle cx=\"1\" cy=\"1\" r=\"1\" transform=\"matrix(1 0 0 -1 11 9)\" fill=\"currentColor\"\/>\n                    <\/svg>\n                            <\/div>\n                        <div class=\"woma-workout-cell woma-workout-cell--reps woma-workout-cell\">3 <span><svg width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n<path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M5.29289 5.29289C5.68342 4.90237 6.31658 4.90237 6.70711 5.29289L12 10.5858L17.2929 5.29289C17.6834 4.90237 18.3166 4.90237 18.7071 5.29289C19.0976 5.68342 19.0976 6.31658 18.7071 6.70711L13.4142 12L18.7071 17.2929C19.0976 17.6834 19.0976 18.3166 18.7071 18.7071C18.3166 19.0976 17.6834 19.0976 17.2929 18.7071L12 13.4142L6.70711 18.7071C6.31658 19.0976 5.68342 19.0976 5.29289 18.7071C4.90237 18.3166 4.90237 17.6834 5.29289 17.2929L10.5858 12L5.29289 6.70711C4.90237 6.31658 4.90237 5.68342 5.29289 5.29289Z\" fill=\"currentColor\"\/>\n<\/svg><\/span> 8-12<\/div>\n\n                            <div class=\"woma-workout-cell woma-workout-cell--notes woma-workout-cell--desktop\">\n                    Zorg dat je tussen de 8 en 12 reps faalt. Kan je meer moet je meer gewicht toevoegen.                <\/div>           \n                        \n        <\/div>\n\n                    <div\n                class=\"woma-exercise-accordion\"\n                id=\"woma-accordion-1\"\n                role=\"region\"\n                aria-hidden=\"true\"\n                hidden\n            >\n                <div class=\"woma-exercise-content\"><p>Lig op een platte of schuine bank met dumbbells. Begin met je armen boven je borst. Laat je armen langzaam naar buiten zakken met een lichte buiging in je ellebogen. Breng ze daarna weer samen boven je borst. Niet te zwaar trainen om schouderblessures te voorkomen.<\/p>\n<\/div>\n            <\/div>\n                    \n        <div \n            class=\"woma-exercise-row\"\n            role=\"row\"\n                            tabindex=\"0\"\n                aria-expanded=\"false\"\n                data-accordion-id=\"woma-accordion-2\"\n                    >\n            <div class=\"woma-workout-cell woma-workout-cell--exercise\">\n                <div class=\"woma-exercise-name\">\n                    Bench Press                <\/div>\n                                    <svg class=\"woma-info-icon width=\"40px\" height=\"40px\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                        <circle cx=\"12\" cy=\"12\" r=\"10\" stroke=\"currentColor\" stroke-width=\"1.5\"\/>\n                        <path d=\"M12 17V11\" stroke=\"currentColor\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\n                        <circle cx=\"1\" cy=\"1\" r=\"1\" transform=\"matrix(1 0 0 -1 11 9)\" fill=\"currentColor\"\/>\n                    <\/svg>\n                            <\/div>\n                        <div class=\"woma-workout-cell woma-workout-cell--reps woma-workout-cell\">3 <span><svg width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n<path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M5.29289 5.29289C5.68342 4.90237 6.31658 4.90237 6.70711 5.29289L12 10.5858L17.2929 5.29289C17.6834 4.90237 18.3166 4.90237 18.7071 5.29289C19.0976 5.68342 19.0976 6.31658 18.7071 6.70711L13.4142 12L18.7071 17.2929C19.0976 17.6834 19.0976 18.3166 18.7071 18.7071C18.3166 19.0976 17.6834 19.0976 17.2929 18.7071L12 13.4142L6.70711 18.7071C6.31658 19.0976 5.68342 19.0976 5.29289 18.7071C4.90237 18.3166 4.90237 17.6834 5.29289 17.2929L10.5858 12L5.29289 6.70711C4.90237 6.31658 4.90237 5.68342 5.29289 5.29289Z\" fill=\"currentColor\"\/>\n<\/svg><\/span> 8-12<\/div>\n\n                            <div class=\"woma-workout-cell woma-workout-cell--notes woma-workout-cell--desktop\">\n                    Zorg dat je tussen de 8 en 12 reps faalt. Kan je meer moet je meer gewicht toevoegen.                <\/div>           \n                        \n        <\/div>\n\n                    <div\n                class=\"woma-exercise-accordion\"\n                id=\"woma-accordion-2\"\n                role=\"region\"\n                aria-hidden=\"true\"\n                hidden\n            >\n                <div class=\"woma-exercise-content\"><p>Lig op een platte bank met je voeten stevig op de grond. Pak de halter iets breder dan schouderbreedte. Laat de halter gecontroleerd zakken tot je borst en druk hem daarna weer omhoog. Houd je schouderbladen ingetrokken voor stabiliteit.<\/p>\n<\/div>\n            <\/div>\n                    \n        <div \n            class=\"woma-exercise-row\"\n            role=\"row\"\n                            tabindex=\"0\"\n                aria-expanded=\"false\"\n                data-accordion-id=\"woma-accordion-3\"\n                    >\n            <div class=\"woma-workout-cell woma-workout-cell--exercise\">\n                <div class=\"woma-exercise-name\">\n                    Ab crunches                <\/div>\n                                    <svg class=\"woma-info-icon width=\"40px\" height=\"40px\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                        <circle cx=\"12\" cy=\"12\" r=\"10\" stroke=\"currentColor\" stroke-width=\"1.5\"\/>\n                        <path d=\"M12 17V11\" stroke=\"currentColor\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\n                        <circle cx=\"1\" cy=\"1\" r=\"1\" transform=\"matrix(1 0 0 -1 11 9)\" fill=\"currentColor\"\/>\n                    <\/svg>\n                            <\/div>\n                        <div class=\"woma-workout-cell woma-workout-cell--reps woma-workout-cell\">3 <span><svg width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n<path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M5.29289 5.29289C5.68342 4.90237 6.31658 4.90237 6.70711 5.29289L12 10.5858L17.2929 5.29289C17.6834 4.90237 18.3166 4.90237 18.7071 5.29289C19.0976 5.68342 19.0976 6.31658 18.7071 6.70711L13.4142 12L18.7071 17.2929C19.0976 17.6834 19.0976 18.3166 18.7071 18.7071C18.3166 19.0976 17.6834 19.0976 17.2929 18.7071L12 13.4142L6.70711 18.7071C6.31658 19.0976 5.68342 19.0976 5.29289 18.7071C4.90237 18.3166 4.90237 17.6834 5.29289 17.2929L10.5858 12L5.29289 6.70711C4.90237 6.31658 4.90237 5.68342 5.29289 5.29289Z\" fill=\"currentColor\"\/>\n<\/svg><\/span> Tot je niet meer kan<\/div>\n\n                            <div class=\"woma-workout-cell woma-workout-cell--notes woma-workout-cell--desktop\">\n                                    <\/div>           \n                        \n        <\/div>\n\n                    <div\n                class=\"woma-exercise-accordion\"\n                id=\"woma-accordion-3\"\n                role=\"region\"\n                aria-hidden=\"true\"\n                hidden\n            >\n                <div class=\"woma-exercise-content\"><p>Lig op je rug met gebogen knie\u00ebn en voeten plat op de grond. Plaats je handen licht achter je hoofd of op je borst. Span je buikspieren aan en til je schouders een stukje van de grond. Ga langzaam terug naar beneden zonder volledig te ontspannen.<\/p>\n<\/div>\n            <\/div>\n                    \n        <div \n            class=\"woma-exercise-row\"\n            role=\"row\"\n                            tabindex=\"0\"\n                aria-expanded=\"false\"\n                data-accordion-id=\"woma-accordion-4\"\n                    >\n            <div class=\"woma-workout-cell woma-workout-cell--exercise\">\n                <div class=\"woma-exercise-name\">\n                    (assisted) pull ups                <\/div>\n                                    <svg class=\"woma-info-icon width=\"40px\" height=\"40px\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                        <circle cx=\"12\" cy=\"12\" r=\"10\" stroke=\"currentColor\" stroke-width=\"1.5\"\/>\n                        <path d=\"M12 17V11\" stroke=\"currentColor\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\n                        <circle cx=\"1\" cy=\"1\" r=\"1\" transform=\"matrix(1 0 0 -1 11 9)\" fill=\"currentColor\"\/>\n                    <\/svg>\n                            <\/div>\n                        <div class=\"woma-workout-cell woma-workout-cell--reps woma-workout-cell\">3 <span><svg width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n<path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M5.29289 5.29289C5.68342 4.90237 6.31658 4.90237 6.70711 5.29289L12 10.5858L17.2929 5.29289C17.6834 4.90237 18.3166 4.90237 18.7071 5.29289C19.0976 5.68342 19.0976 6.31658 18.7071 6.70711L13.4142 12L18.7071 17.2929C19.0976 17.6834 19.0976 18.3166 18.7071 18.7071C18.3166 19.0976 17.6834 19.0976 17.2929 18.7071L12 13.4142L6.70711 18.7071C6.31658 19.0976 5.68342 19.0976 5.29289 18.7071C4.90237 18.3166 4.90237 17.6834 5.29289 17.2929L10.5858 12L5.29289 6.70711C4.90237 6.31658 4.90237 5.68342 5.29289 5.29289Z\" fill=\"currentColor\"\/>\n<\/svg><\/span> 8-12<\/div>\n\n                            <div class=\"woma-workout-cell woma-workout-cell--notes woma-workout-cell--desktop\">\n                    Zorg dat je tussen de 8 en 12 reps faalt. Kan je meer moet je meer gewicht toevoegen.                <\/div>           \n                        \n        <\/div>\n\n                    <div\n                class=\"woma-exercise-accordion\"\n                id=\"woma-accordion-4\"\n                role=\"region\"\n                aria-hidden=\"true\"\n                hidden\n            >\n                <div class=\"woma-exercise-content\"><p>Pak een stang iets breder dan schouderbreedte. Trek jezelf omhoog tot je kin boven de stang komt. Gebruik eventueel een machine of elastiek voor ondersteuning. Laat jezelf gecontroleerd zakken. Vermijd slingeren.<\/p>\n<\/div>\n            <\/div>\n                    \n        <div \n            class=\"woma-exercise-row\"\n            role=\"row\"\n                            tabindex=\"0\"\n                aria-expanded=\"false\"\n                data-accordion-id=\"woma-accordion-5\"\n                    >\n            <div class=\"woma-workout-cell woma-workout-cell--exercise\">\n                <div class=\"woma-exercise-name\">\n                    Hardlopen                <\/div>\n                                    <svg class=\"woma-info-icon width=\"40px\" height=\"40px\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                        <circle cx=\"12\" cy=\"12\" r=\"10\" stroke=\"currentColor\" stroke-width=\"1.5\"\/>\n                        <path d=\"M12 17V11\" stroke=\"currentColor\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\n                        <circle cx=\"1\" cy=\"1\" r=\"1\" transform=\"matrix(1 0 0 -1 11 9)\" fill=\"currentColor\"\/>\n                    <\/svg>\n                            <\/div>\n                        <div class=\"woma-workout-cell woma-workout-cell--reps woma-workout-cell\">1 <span><svg width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n<path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M5.29289 5.29289C5.68342 4.90237 6.31658 4.90237 6.70711 5.29289L12 10.5858L17.2929 5.29289C17.6834 4.90237 18.3166 4.90237 18.7071 5.29289C19.0976 5.68342 19.0976 6.31658 18.7071 6.70711L13.4142 12L18.7071 17.2929C19.0976 17.6834 19.0976 18.3166 18.7071 18.7071C18.3166 19.0976 17.6834 19.0976 17.2929 18.7071L12 13.4142L6.70711 18.7071C6.31658 19.0976 5.68342 19.0976 5.29289 18.7071C4.90237 18.3166 4.90237 17.6834 5.29289 17.2929L10.5858 12L5.29289 6.70711C4.90237 6.31658 4.90237 5.68342 5.29289 5.29289Z\" fill=\"currentColor\"\/>\n<\/svg><\/span> 5 minuten<\/div>\n\n                            <div class=\"woma-workout-cell woma-workout-cell--notes woma-workout-cell--desktop\">\n                    Loop het 5 minuten rustig uit                <\/div>           \n                        \n        <\/div>\n\n                    <div\n                class=\"woma-exercise-accordion\"\n                id=\"woma-accordion-5\"\n                role=\"region\"\n                aria-hidden=\"true\"\n                hidden\n            >\n                <div class=\"woma-exercise-content\"><p>Loop in een tempo dat je kunt volhouden. Houd je romp rechtop, armen ontspannen en beweeg ze ritmisch mee. Land op de middenvoet en probeer niet te zwaar op je hielen te stampen.<\/p>\n<\/div>\n            <\/div>\n            <\/div>\n\n\n","protected":false},"excerpt":{"rendered":"<p>Druk op het i&#8217;tje om te zien hoe de oefening moet.<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_crdt_document":"","footnotes":""},"class_list":["post-262","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Spiergroei - Beweegbaas<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spiergroei - Beweegbaas\" \/>\n<meta property=\"og:description\" content=\"Druk op het i&#8217;tje om te zien hoe de oefening moet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mats.informatica.gsf.nl\/?page_id=262\" \/>\n<meta property=\"og:site_name\" content=\"Beweegbaas\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-05T21:11:30+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/mats.informatica.gsf.nl\\\/?page_id=262\",\"url\":\"https:\\\/\\\/mats.informatica.gsf.nl\\\/?page_id=262\",\"name\":\"Spiergroei - 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