{"id":12576,"date":"2016-12-05T19:59:00","date_gmt":"2016-12-05T19:59:00","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=12576"},"modified":"2021-08-28T05:33:58","modified_gmt":"2021-08-28T04:33:58","slug":"snelheid-moet-de-oefeningen","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/velocidade-devo-os-exercicios\/","title":{"rendered":"Hoe snel moet ik de oefeningen doen?"},"content":{"rendered":"<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/com-que-velocidade-devo-fazer-os-exerc%C3%ADcios\/id1573269829?i=1000529109520\" height=\"175\" frameborder=\"0\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n\n<p>Nadat we hebben besproken hoe lang je tussen elke set moet rusten <a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">in dit artikel<\/a>gaan we nu een ander interessant onderwerp bespreken, namelijk de uitvoeringstijd van de oefeningen.<\/p>\n<p><strong>Langzame of snelle bewegingen, wat is de beste optie?<\/strong><\/p>\n<p>Laten we het onderwerp benaderen in een context van hypertrofie, <span style=\"text-decoration: underline;\">zojuist<\/span>, dus als je wilt weten wat de ideale snelheid is waarmee je moet bankdrukken om spiermassa op te bouwen, dan ben je hier aan het juiste adres.<\/p>\n<p>Als je doel daarentegen is om sterker of sneller te worden, is dit niet het ideale artikel.<\/p>\n<p><span style=\"text-decoration: underline;\">Laten we beginnen.<\/span><\/p>\n<h2><strong>Hoe snel moet ik de oefeningen doen?<\/strong><\/h2>\n<h2><strong>Excentriek versus concentrisch<\/strong><\/h2>\n<p>De excentrische of negatieve fase is de fase waarin je de lat lager legt. <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">bankdrukken<\/a> tot aan je borst, of wanneer je hem naar de vloer laat zakken in de <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener noreferrer\">dood gewicht<\/a>.<\/p>\n<p>Dit is de gemakkelijkste fase, want de zwaartekracht is aan uw kant en u hoeft alleen maar het gewicht te laten vallen. Als u spiermassa wilt opbouwen, is dit echter geen goed idee.<\/p>\n<p>De concentrische of positieve fase is wanneer je omhoog gaat in <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">hurken<\/a> of duw de dumbbells omhoog in de <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener noreferrer\">schouder druk<\/a>.<\/p>\n<p><strong>Eigenlijk is dit de fase waarin de meeste moeilijkheden optreden en waarin het mislukken het grootst is.<\/strong><\/p>\n<p style=\"text-align: center;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-12584 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled.jpg\" alt=\"Hoe snel moet ik de oefeningen doen?\" width=\"1320\" height=\"727\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-300x165.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-768x423.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-1300x716.jpg 1300w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/p>\n<h2><strong>Snelle concentrische<\/strong><\/h2>\n<p>Zoals de titel al aangeeft, moet de concentrische fase snel zijn, vooral bij complexe bewegingen.<\/p>\n<p><strong>Met snel wordt tussen de \u00e9\u00e9n en twee seconden bedoeld. Dat zal niet altijd mogelijk zijn.<\/strong><\/p>\n<p>Als je met een goede belasting werkt, iets wat noodzakelijk is voor hypertrofie, zal de positieve fase langzamer worden naarmate de serie vordert.<\/p>\n<p>De eerste herhaling begin je door het gewicht in 1 seconde op te tillen. De laatste herhaling duurde waarschijnlijk 3 seconden.<\/p>\n<p>Dat is normaal.<\/p>\n<p>Dus wat moet je doen?<\/p>\n<p><strong>Til het gewicht snel op, maar zorg dat je voldoende controle hebt om de spieren die je traint te voelen werken.<\/strong><\/p>\n<p>Wat u moet vermijden, is om deze beweging opzettelijk langzaam uit te voeren, aangezien dit er alleen maar voor zorgt dat uw trainingsvolume afneemt.<\/p>\n<h2><strong>Langzame excentriekeling?<\/strong><\/h2>\n<p>Als er bij concentrische oefeningen geen sprake is van veel discussie, is het bij excentrische oefeningen heel gebruikelijk om langzamere bewegingen te bepleiten, om langer onder spanning te blijven.<\/p>\n<p><strong>Vergeleken met de concentrische fase is de excentrische fase langzamer en het laatste wat je hierbij wilt is het gewicht laten vallen.<\/strong><\/p>\n<p>U moet de beweging gecontroleerd uitvoeren en u moet de spier in kwestie voelen werken.<\/p>\n<p><span style=\"text-decoration: underline;\">Dit betekent echter niet dat negatieven van 30 seconden betere resultaten opleveren.<\/span><\/p>\n<p>Hoe lang de spier onder spanning staat is belangrijk, maar de belasting is dat ook. Als u de belasting aanzienlijk verlaagt om de tijd onder spanning te verlengen, vermindert u uiteindelijk de omvang van de spanning zelf.<\/p>\n<p>Daarom moet deze fase gecontroleerd worden uitgevoerd, maar niet per se langzaam. Een periode van 2 tot 3 seconden is ideaal. Je controleert niet alleen het gewicht en stimuleert zo de spieren effectief, maar je voelt ook dat de spieren werken en voorkomt blessures.<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"aligncenter wp-image-12586 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep.jpg\" alt=\"Hoe snel moet ik de oefeningen doen?\" width=\"980\" height=\"457\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep.jpg 980w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-300x140.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-768x358.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-20x9.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-600x280.jpg 600w\" sizes=\"(max-width: 980px) 100vw, 980px\" \/><\/p>\n<h2><strong>Hoe snel moet ik de oefeningen doen, de conclusie<\/strong><\/h2>\n<p>De snelheid waarmee u de oefeningen uitvoert als uw doel hypertrofie is, is belangrijk, maar het is niet het allerbelangrijkste en u hoeft geen stopwatch bij u te hebben.<\/p>\n<p><strong>Probeer de concentrische beweging snel uit te voeren, maar wel met een goede techniek. De excentrische fase moet gecontroleerd zijn, maar niet te langzaam.<\/strong><\/p>\n<p>Als je het gewicht in de lucht kunt gooien tijdens de positieve beweging en het 10 seconden lang kunt vasthouden tijdens de negatieve beweging, is het waarschijnlijk een goed idee om het gewicht te verhogen.<\/p>\n<p>Als je positieve kracht vanaf de eerste herhaling langzaam is en je de negatieve kracht niet langer dan een seconde kunt vasthouden, dan gebruik je mogelijk te veel gewicht.<\/p>\n<p><strong>Elke volledige herhaling moet gemiddeld tussen de 3 en 6 seconden duren. Hoewel je kunt en zelfs zou moeten experimenteren met andere tijden, moeten deze tijden de basis vormen van je training.<\/strong><\/p>\n<p>Vergeet niet dat u uw gewicht onder controle moet houden, en dat het gewicht niet u mag controleren. Met andere woorden: u mag niet valsspelen om meer gewicht te kunnen tillen.<\/p>\n<p>Concentreer u op de beweging en de spiergroep waarmee u werkt, en <a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">Geef jezelf voldoende tijd tussen sets om te herstellen<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>\ufeff Depois de discutirmos o tempo que deves descansar entre cada s\u00e9rie neste artigo, vamos agora abordar outro tema interessante, que \u00e9 o tempo de [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":30896,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Velocidade de Execu\u00e7\u00e3o dos Exerc\u00edcios para Hipertrofia","_seopress_titles_desc":"Descobre com que velocidade deves fazer os exerc\u00edcios para hipertrofia: r\u00e1pida na fase conc\u00eantrica e controlada na exc\u00eantrica. 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