{"id":49858,"date":"2023-07-07T11:04:00","date_gmt":"2023-07-07T10:04:00","guid":{"rendered":"https:\/\/functionalhometraining.com\/?p=49858"},"modified":"2023-12-15T17:10:00","modified_gmt":"2023-12-15T16:10:00","slug":"hoe-voer-je-plank-to-down-dog-and-knee-tap-uit","status":"publish","type":"post","link":"https:\/\/functionalhometraining.com\/nl\/hoe-voer-je-plank-to-down-dog-and-knee-tap-uit\/","title":{"rendered":"Hoe voer je Plank To Down Dog And Knee Tap uit?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"49858\" class=\"elementor elementor-49858\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-115a0e2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"115a0e2\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-48c18b5\" data-id=\"48c18b5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f4fcfc5 elementor-widget elementor-widget-video\" data-id=\"f4fcfc5\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;vimeo&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<iframe class=\"elementor-video-iframe\" allowfullscreen allow=\"clipboard-write\" title=\"vimeo videospeler\" src=\"https:\/\/player.vimeo.com\/video\/841603313?color&amp;autopause=0&amp;loop=0&amp;muted=0&amp;title=1&amp;portrait=1&amp;byline=1#t=\"><\/iframe>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-c360195 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c360195\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-02247fa\" data-id=\"02247fa\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d7782e3 elementor-widget elementor-widget-heading\" data-id=\"d7782e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Hoe voer je Plank To Down Dog And Knee Tap uit?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d2e3f8b elementor-widget elementor-widget-text-editor\" data-id=\"d2e3f8b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Begin in een plankpositie met je handen onder je schouders en je voeten op heupbreedte uit elkaar.. Duw je heupen omhoog en terug, terwijl je je handen op de grond houdt.. Strek je armen terwijl je je hoofd tussen je armen laat vallen.. Adem in en uit terwijl je de beweging maakt.. Houd je kern aangespannen en je rug recht tijdens de beweging.. Duw je hielen in de grond om je hamstrings te strekken.Voer de beweging uit op een tempo dat voor jou comfortabel is.. &quot;}\">Begin in een hoge plankpositie met je handen onder je schouders en je voeten iets breder dan heupbreedte uit elkaar.<\/span><\/li><li><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Begin in een plankpositie met je handen onder je schouders en je voeten op heupbreedte uit elkaar.. Duw je heupen omhoog en terug, terwijl je je handen op de grond houdt.. Strek je armen terwijl je je hoofd tussen je armen laat vallen.. Adem in en uit terwijl je de beweging maakt.. Houd je kern aangespannen en je rug recht tijdens de beweging.. Duw je hielen in de grond om je hamstrings te strekken.Voer de beweging uit op een tempo dat voor jou comfortabel is.. &quot;}\"> Duw je heupen omhoog en naar achter.<\/span><\/li><li><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Begin in een plankpositie met je handen onder je schouders en je voeten op heupbreedte uit elkaar.. Duw je heupen omhoog en terug, terwijl je je handen op de grond houdt.. Strek je armen terwijl je je hoofd tussen je armen laat vallen.. Adem in en uit terwijl je de beweging maakt.. Houd je kern aangespannen en je rug recht tijdens de beweging.. Duw je hielen in de grond om je hamstrings te strekken.Voer de beweging uit op een tempo dat voor jou comfortabel is.. &quot;}\"> Strek je armen terwijl je je hoofd tussen je armen laat vallen.<\/span><\/li><li>Duw je borst in de richting van je voeten zodat je schouders goed openen.<\/li><li>Tik met een hand de knie van het tegenovergestelde been.<\/li><li>Hou even vast en kom terug naar de hoge plankpositie.<\/li><li>Herhaal de beweging en wissel van kant.<\/li><li><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Begin in een plankpositie met je handen onder je schouders en je voeten op heupbreedte uit elkaar.. Duw je heupen omhoog en terug, terwijl je je handen op de grond houdt.. Strek je armen terwijl je je hoofd tussen je armen laat vallen.. Adem in en uit terwijl je de beweging maakt.. Houd je kern aangespannen en je rug recht tijdens de beweging.. Duw je hielen in de grond om je hamstrings te strekken.Voer de beweging uit op een tempo dat voor jou comfortabel is.. &quot;}\">Adem in en uit terwijl je de beweging maakt.<\/span><\/li><li><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Begin in een plankpositie met je handen onder je schouders en je voeten op heupbreedte uit elkaar.. Duw je heupen omhoog en terug, terwijl je je handen op de grond houdt.. Strek je armen terwijl je je hoofd tussen je armen laat vallen.. Adem in en uit terwijl je de beweging maakt.. Houd je kern aangespannen en je rug recht tijdens de beweging.. Duw je hielen in de grond om je hamstrings te strekken.Voer de beweging uit op een tempo dat voor jou comfortabel is.. &quot;}\">Hou je core goed opgespannen en je rug recht tijdens de beweging.<\/span><\/li><li><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Begin in een plankpositie met je handen onder je schouders en je voeten op heupbreedte uit elkaar.. Duw je heupen omhoog en terug, terwijl je je handen op de grond houdt.. Strek je armen terwijl je je hoofd tussen je armen laat vallen.. Adem in en uit terwijl je de beweging maakt.. Houd je kern aangespannen en je rug recht tijdens de beweging.. Duw je hielen in de grond om je hamstrings te strekken.Voer de beweging uit op een tempo dat voor jou comfortabel is.. &quot;}\">Duw je hielen in de grond om je hamstrings te strekken.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a821a3 elementor-widget elementor-widget-heading\" data-id=\"1a821a3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Voorkomende fouten<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c7c85a0 elementor-widget elementor-widget-text-editor\" data-id=\"c7c85a0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Heupen te hoog. Billen omhoog. Rug niet recht houden. Handen te ver naar voren geplaatstGeen gecontroleerde beweging. &quot;}\">Rug niet recht houden.<\/span><\/li><li><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Heupen te hoog. Billen omhoog. Rug niet recht houden. Handen te ver naar voren geplaatstGeen gecontroleerde beweging. &quot;}\">Handen te ver naar voren of te ver uit elkaar geplaatst.<\/span><\/li><li><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Heupen te hoog. Billen omhoog. Rug niet recht houden. Handen te ver naar voren geplaatstGeen gecontroleerde beweging. &quot;}\">Benen niet gestrekt.<\/span><\/li><li>Armen niet gestrekt.<\/li><li>Hoofd niet tussen schouders laten vallen.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-53ac8ab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"53ac8ab\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6f6acc9\" data-id=\"6f6acc9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-38d4ca0 elementor-widget elementor-widget-eael-creative-button\" data-id=\"38d4ca0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"eael-creative-button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t        <div class=\"eael-creative-button-wrapper\">\n\n            <a class=\"eael-creative-button eael-creative-button--default eael-cb-icon-position-\" href=\"http:\/\/functionalhometraining.com\/nl\/fitness-oefeningen\/\" data-text=\"Go!\">\n            \t    \n                <div class=\"creative-button-inner\">\n\n                    \n                    <span class=\"cretive-button-text\">Fitness Oefeningen<\/span>\n\n                                    <\/div>\n\t                        <\/a>\n        <\/div>\n        \t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Hoe voer je Plank To Down Dog And Knee Tap uit? Begin in een hoge plankpositie met je handen onder je schouders en je voeten&hellip;<\/p>\n","protected":false},"author":2,"featured_media":49860,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_eb_attr":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"cybocfi_hide_featured_image":"yes","footnotes":""},"categories":[1951],"tags":[1998,1542,2107,2094,2101,1954],"class_list":["post-49858","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-oefeningen","tag-bilspieren","tag-buikspieren","tag-onderrug","tag-schouders","tag-schuine-buikspieren","tag-zonder-materiaal"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hoe voer je Plank To Down Dog And Knee Tap uit? 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