{"id":2697,"date":"2025-07-24T14:50:34","date_gmt":"2025-07-24T12:50:34","guid":{"rendered":"https:\/\/energy.golazo.com\/sportslab\/?p=2697"},"modified":"2025-07-29T16:16:59","modified_gmt":"2025-07-29T14:16:59","slug":"korte-workouts-met-impact-versterk-je-core-benen-en-focus","status":"publish","type":"post","link":"https:\/\/energy.golazo.com\/sportslab\/nl\/korte-workouts-met-impact-versterk-je-core-benen-en-focus\/","title":{"rendered":"Korte workouts voor je core, benen en focus"},"content":{"rendered":"<section id=\"header_blok\" data-aos=\"fade-right\">\n\t<div class=\"image\">\n\t\t<img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/07\/jonathan-borba-lrQPTQs7nQQ-unsplash-scaled.jpg\" alt=\"Golazo - Afbeelding\">\n\t<\/div>\n\t<div class=\"content\">\n\t\t<div class=\"inner\" data-aos=\"fade-up\">\n\t\t\t<h1>Korte workouts voor je core, benen en focus<\/h1>\n\t\t<\/div>\n\t<\/div>\n\t<div class=\"arrow-down next-section\" data-aos=\"fade-right\"><\/div>\n<\/section>\n\n\n\t<section id=\"content_blok\" >\n\t<div class=\"container\">\n\t\t<div class=\"content\">\n\t\t\t<h3>Weinig tijd of op vakantie?<\/h3>\n<p data-start=\"158\" data-end=\"426\">Blijf in beweging met deze drie korte workouts van amper 10 minuten. Ze passen in elk ritme, vragen geen materiaal behalve een matje, en zijn geschikt voor elk niveau.<\/p>\n<p data-start=\"158\" data-end=\"426\">Van core tot yoga: kies jouw moment en beweeg mee op jouw tempo. Let\u2019s go!<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/section>\n\n\n\t<section id=\"content_blok\" >\n\t<div class=\"container\">\n\t\t<div class=\"content\">\n\t\t\t<h3>Core workout<\/h3>\n<p>Versterk je volledige rompspieren met vijf doelgerichte oefeningen die je buik, onderrug en billen aanspreken.<\/p>\n<p>De oefeningen in deze video:<\/p>\n<ul>\n<li><strong>Brug<\/strong>: span je bil- en onderrugspieren aan. Wil je een exra uitdaging? Strek dan afwisselend \u00e9\u00e9n been uit of leg een gewichtje op je buik.<\/li>\n<li><strong>Plank<\/strong>: hou je lichaam in \u00e9\u00e9n rechte lijn, zonder door te zakken of je heupen te hoog te duwen. Activeer je buikspieren!<\/li>\n<li><strong>Zijwaartse brug<\/strong>: een pittige oefening voor je schuine buikspieren, heupen \u00e9n schouders. Probeer goed te focussen op stabiliteit.<\/li>\n<li><strong>Crunch<\/strong>: richt je op je bovenste buikspieren. Zorg ervoor dat je onderrug stevig op de mat blijft liggen.<\/li>\n<li><strong>Superman<\/strong>: til je armen en benen tegelijk op en houd enkele seconden vast. Zo train je je hele achterste keten (rug, billen, core).<\/li>\n<\/ul>\n<p>Bekijk de core workout hier.<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/section>\n\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><video controls src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/07\/d3f27a569e064713ab22ff92124692ad.mov\"><\/video><\/figure><div class=\"wp-block-media-text__content\">\n<p><\/p>\n<\/div><\/div>\n\n\n\n\t<section id=\"content_blok\" >\n\t<div class=\"container\">\n\t\t<div class=\"content\">\n\t\t\t<h3>Benen &amp; billen<\/h3>\n<p>Deze workout combineert spierversterkende oefeningen met evenwichtstraining. Ideaal voor sterke benen.<\/p>\n<p>Wat komt aan bod?<\/p>\n<ul>\n<li><strong>Side lunges<\/strong>: train je bovenbenen en bilspieren met grote, zijwaartse stappen. Let op dat je knie in lijn blijft met je voet.<\/li>\n<li><strong>Windshield wipers<\/strong>: lig op je rug, hou je core aangespannen en beweeg je benen gecontroleerd van links naar rechts. Perfect voor je schuine buikspieren.<\/li>\n<li><strong>Heel taps<\/strong>: blijf op je rug liggen en tik afwisselend met je handen je hielen aan. Houd je schouders van de grond voor maximale activatie.<\/li>\n<li><strong>Donkey kicks<\/strong>: ga op handen en knie\u00ebn en duw \u00e9\u00e9n voet krachtig naar boven. Je voelt meteen je bilspieren werken.<\/li>\n<li><strong>Single leg deadlifts<\/strong>: train je hamstrings \u00e9n balans. Buig vanuit je heup terwijl je je rug recht houdt en \u00e9\u00e9n been gestrekt naar achteren beweegt.<\/li>\n<\/ul>\n<p>Bekijk de been-workout hier.<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/section>\n\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><video controls src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/07\/WhatsApp-Video-2025-07-24-at-15.37.06.mp4\"><\/video><\/figure><div class=\"wp-block-media-text__content\">\n<p><\/p>\n<\/div><\/div>\n\n\n\n\t<section id=\"content_blok\" >\n\t<div class=\"container\">\n\t\t<div class=\"content\">\n\t\t\t<h3>Yoga: zonnegroet<\/h3>\n<p>In deze yogasessie leer je stap voor stap de zonnegroet, een vloeiende reeks houdingen die kracht, soepelheid en focus combineert. Wat \u00e9cht het verschil maakt, is je ademhaling: <strong>bij elke beweging is het de bedoeling om bewust en rustig in- of uit te ademen<\/strong>. Door in het juiste ritme te blijven ademen, blijf je verbonden met je lichaam, voer je de houdingen gecontroleerd uit en blijf je gefocust. Je ademhaling leidt je beweging.<\/p>\n<p>Bekijk de yogasessie hier.<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/section>\n\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><video controls src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/07\/yoga-post-1.mp4\"><\/video><\/figure><div class=\"wp-block-media-text__content\">\n<p><\/p>\n<\/div><\/div>\n\n\n\n\t<section id=\"content_blok\" >\n\t<div class=\"container\">\n\t\t<div class=\"content\">\n\t\t\t<p>Je hoeft geen uren te trainen om het verschil te voelen. Met deze korte sessies blijf je in beweging, werk je aan je kracht en geef je je lichaam net dat beetje extra.<\/p>\n<p>Kies een workout, neem een moment voor jezelf en doe mee op je eigen tempo. Je zal merken: zelfs een korte inspanning doet deugd.<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/section>","protected":false},"excerpt":{"rendered":"","protected":false},"author":18,"featured_media":2715,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[23],"tags":[],"class_list":["post-2697","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-inspiratie"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Korte workouts voor je core, benen en focus - Golazo Energy<\/title>\n<meta name=\"description\" content=\"Drie korte workouts onder de 10 minuten voor core, benen en focus. 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