{"id":270,"date":"2026-04-05T20:54:26","date_gmt":"2026-04-05T20:54:26","guid":{"rendered":"https:\/\/mats.informatica.gsf.nl\/?page_id=270"},"modified":"2026-04-05T21:18:42","modified_gmt":"2026-04-05T21:18:42","slug":"beginnen-met-sporten","status":"publish","type":"page","link":"https:\/\/mats.informatica.gsf.nl\/?page_id=270","title":{"rendered":"Beginnen met sporten"},"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                    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 5 minuten op een lage stand warm                <\/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\">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.<\/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                    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> 12<\/div>\n\n                            <div class=\"woma-workout-cell woma-workout-cell--notes woma-workout-cell--desktop\">\n                    Doe het niet met teveel gewicht en kijk naar het instructiefilmpje om een goede vorm te hanteren                <\/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 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-2\"\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> 12<\/div>\n\n                            <div class=\"woma-workout-cell woma-workout-cell--notes woma-workout-cell--desktop\">\n                    Begin hiermee gewoon met veel assist en bouw het daarna langzaam op naar zonder assist                <\/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>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-3\"\n                    >\n            <div class=\"woma-workout-cell woma-workout-cell--exercise\">\n                <div class=\"woma-exercise-name\">\n                    Rows                <\/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> 12<\/div>\n\n                            <div class=\"woma-workout-cell woma-workout-cell--notes woma-workout-cell--desktop\">\n                    Doe het niet met teveel gewicht en doe met elke set een beetje gewicht erbij                <\/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>Pak een halter, dumbbells of kabel. Buig licht door je knie\u00ebn en kantel je bovenlichaam naar voren met een rechte rug. Trek het gewicht naar je buik of borst en knijp je schouderbladen samen. Laat daarna langzaam los. Beweging komt uit je rug, niet uit je armen.<\/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                    Schouder drukken                <\/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> 12<\/div>\n\n                            <div class=\"woma-workout-cell woma-workout-cell--notes woma-workout-cell--desktop\">\n                    Doe dit op een machine, bekijk de foto om te zien hoe deze eruit ziet                <\/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 data-start=\"82\" data-end=\"424\">Ga rechtop zitten of staan met een dumbbell in elke hand (of een barbell). Begin met de gewichten op schouderhoogte, handpalmen naar voren. Duw de gewichten gecontroleerd omhoog tot je armen bijna gestrekt zijn. Laat ze daarna rustig terugzakken. Houd je rug recht en voorkom dat je onderrug hol trekt.<\/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                    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 het rustig uit, dit is erg belangrijk                <\/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 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>\n<p>&nbsp;<\/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-270","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>Beginnen met sporten - 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=\"Beginnen met sporten - 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=270\" \/>\n<meta property=\"og:site_name\" content=\"Beweegbaas\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-05T21:18:42+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=270\",\"url\":\"https:\\\/\\\/mats.informatica.gsf.nl\\\/?page_id=270\",\"name\":\"Beginnen met sporten - 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