Ervaar een betere slaap:
Aan lijst toevoegen
Stabiliteitstraining tegen kniepijn
Bevordert de stabiliteit van de beenas
Duur
9 Min
Oefeningen
5
Moeilijkheid
Beginner
Een veel voorkomende oorzaak van kniepijn is een gebrek aan stabiliteit van de beenas. In deze korte routine maken we de pirifomis en TFL spieren los, zodat we onze heup externe rotatoren geïsoleerd kunnen activeren. Op die manier stabiliseren we onze beenas en voorkomen we pijn.
Je beenas stabiliteitstraining
- Maak TFL & Piriformis los
- Activeer heup externe rotatoren in isolatie
Voor de training
Neem vóór je volgende trainingssessie een paar minuten de tijd om je beenassen te stabiliseren.
Voorkomen van verwondingen
Knieblessures komen vaak voor en zijn erg vervelend. Je kunt blessures voorkomen met gerichte beenasbalk training.
TFL Triggerpunt Massage
Plaats je laterale heup op de TRIGGER in de buurt van de broekzak terwijl je staat. Zoek je pijnplek. Blijf ter plaatse. Concentreer je op je ademhaling.
Billen Trigger Point Massage
Plaats je billen op de trekker. Zoek je pijnplek. Blijf ter plaatse. Ontspan je lichaam. Concentreer je op je ademhaling.
Clamshell
Lever de LOOP BAND om de knieën in een zijwaartse positie. Buig de knieën lichtjes. Beweeg de bovenste knie naar boven. Keer terug naar de uitgangspositie. De voeten raken elkaar gedurende de hele oefening.
Side Walks
Wikkel de LOOP BAND om je dijen in een staande positie net boven je knieën. Buig je knieën. Ga stap voor stap naar de zijkant.
Product
Sets / Seconden
2 / 45
Lichaamsdeel
Billen, Bovenbenen
Trainingdoel
Activering, Kracht Training
Zijwaartse beenheffing
Wikkel de BLACKROLL LOOP BAND rond de enkels in staande positie. Til een voet van de vloer. Beweeg het gestrekte been naar opzij. Beweeg het been terug naar de beginpositie.
Gratis verzending vanaf 35€
90 dagen retourrecht
Gratis AppBetalingsmethoden
%20translate(447.000000,%20417.000000)'%3e%3crect%20width='141'%20height='96'%20fill='%23000'%20rx='6.48'%20/%3e%3cg%20fill='%23FFF'%3e%3cpath%20d='M24.596%2018.223c.051%205.19%204.802%206.917%204.854%206.94-.04.122-.759%202.461-2.502%204.879-1.508%202.089-3.073%204.17-5.537%204.214-2.422.043-3.2-1.361-5.97-1.361-2.768%200-3.633%201.318-5.925%201.404-2.379.085-4.19-2.26-5.71-4.343-3.107-4.258-5.481-12.033-2.293-17.281%201.583-2.606%204.412-4.257%207.484-4.299%202.336-.042%204.541%201.49%205.97%201.49%201.426%200%204.107-1.843%206.924-1.572%201.179.047%204.49.451%206.615%203.402-.173.101-3.951%202.188-3.91%206.527M20.044%205.476c1.263-1.45%202.114-3.468%201.882-5.476-1.82.07-4.023%201.15-5.328%202.6-1.17%201.282-2.195%203.336-1.919%205.305%202.03.15%204.103-.978%205.365-2.429M38.325%202.994c.937-.154%201.969-.293%203.098-.416%201.13-.124%202.371-.185%203.727-.185%201.936%200%203.606.223%205.009.67%201.404.448%202.557%201.088%203.46%201.921.774.74%201.38%201.62%201.815%202.638.435%201.018.651%202.19.651%203.518%200%201.604-.297%203.008-.894%204.211-.596%201.204-1.41%202.214-2.443%203.032-1.034.817-2.26%201.426-3.679%201.827-1.42.401-2.968.602-4.647.602-1.516%200-2.79-.108-3.821-.324v13.33h-2.276V2.994zm2.276%2015.552c.548.153%201.16.261%201.839.322.677.062%201.403.093%202.177.093%202.903%200%205.154-.649%206.75-1.944%201.597-1.295%202.396-3.193%202.396-5.692%200-1.204-.21-2.253-.628-3.148-.42-.895-1.016-1.628-1.79-2.199-.774-.57-1.694-1.002-2.76-1.296-1.065-.293-2.242-.44-3.534-.44-1.031%200-1.919.039-2.661.116-.742.077-1.339.162-1.79.255v13.933zM74.179%2028.543c0%20.894.015%201.79.047%202.684.032.895.129%201.758.29%202.591h-2.129l-.338-3.147h-.098c-.29.433-.661.864-1.113%201.296-.45.431-.975.825-1.571%201.18-.597.355-1.275.64-2.034.856-.758.215-1.588.324-2.491.324-1.13%200-2.123-.178-2.978-.532-.855-.355-1.557-.818-2.105-1.388-.548-.572-.96-1.227-1.233-1.967-.275-.74-.411-1.48-.411-2.222%200-2.622%201.152-4.643%203.459-6.063%202.307-1.42%205.784-2.098%2010.431-2.037v-.601c0-.587-.057-1.259-.17-2.015-.113-.756-.363-1.473-.75-2.151-.388-.678-.968-1.25-1.742-1.712-.774-.463-1.823-.694-3.146-.694-1%200-1.992.146-2.976.44-.984.292-1.88.7-2.685%201.225l-.727-1.62c1.032-.678%202.098-1.164%203.194-1.456%201.098-.293%202.242-.44%203.436-.44%201.613%200%202.928.262%203.945.787%201.016.524%201.815%201.203%202.395%202.036.58.833.977%201.766%201.186%202.8.209%201.034.315%202.06.315%203.078v8.748h-.001zm-2.275-6.619c-1.227-.031-2.51.015-3.849.139-1.338.123-2.572.394-3.701.81-1.13.416-2.065%201.025-2.807%201.828-.742.802-1.113%201.866-1.113%203.193%200%201.573.468%202.73%201.404%203.47.935.741%201.983%201.112%203.145%201.112.935%200%201.774-.123%202.516-.37.742-.248%201.386-.58%201.935-.995.55-.416%201.008-.887%201.38-1.412.372-.525.654-1.063.848-1.62.161-.618.243-1.065.243-1.344v-4.81zM78.627%2011.602l5.903%2014.44c.324.803.63%201.628.92%202.477.291.847.549%201.628.775%202.336h.097c.226-.678.483-1.442.774-2.29.29-.849.613-1.72.967-2.617l5.519-14.347H96l-6.725%2016.293c-.679%201.726-1.315%203.294-1.912%204.697-.596%201.404-1.203%202.669-1.815%203.795-.614%201.126-1.234%202.12-1.865%202.986-.628.863-1.331%201.62-2.104%202.267-.903.77-1.735%201.335-2.493%201.69-.758.355-1.266.579-1.524.671l-.776-1.805c.581-.247%201.227-.571%201.937-.972s1.404-.925%202.08-1.573c.582-.555%201.22-1.288%201.913-2.2.693-.909%201.314-2.012%201.863-3.308.194-.494.291-.819.291-.973%200-.215-.096-.54-.29-.972l-8.374-20.596h2.421z'%20transform='translate(21.000000,%2027.000000)'%20/%3e%3c/g%3e%3c/g%3e%3c/g%3e%3c/g%3e%3c/svg%3e)
%20translate(639.000000,%20417.000000)'%3e%3crect%20width='141'%20height='96'%20fill='%23FFF'%20rx='9'%20/%3e%3cg%3e%3cpath%20fill='%235F6368'%20d='M46.35%2019.053v11.433H42.73V2.258h9.6c2.438%200%204.506.816%206.212%202.445%201.734%201.628%202.599%203.613%202.599%205.952%200%202.392-.865%204.39-2.6%205.992-1.677%201.604-3.749%202.404-6.211%202.404H46.35v.002zm0-13.325v9.855h6.058c1.443%200%202.636-.486%203.581-1.459.97-.97%201.454-2.13%201.454-3.47%200-1.312-.484-2.457-1.454-3.43-.945-.998-2.138-1.498-3.58-1.498h-6.06v.002zM69.48%2010.538c2.677%200%204.787.715%206.335%202.148%201.548%201.434%202.32%203.397%202.32%205.894v11.906h-3.462v-2.68h-.157c-1.495%202.206-3.487%203.31-5.978%203.31-2.124%200-3.905-.63-5.331-1.891-1.431-1.264-2.145-2.838-2.145-4.734%200-1.996.752-3.585%202.26-4.767%201.509-1.182%203.522-1.775%206.038-1.775%202.15%200%203.922.395%205.31%201.182v-.829c0-1.26-.498-2.33-1.494-3.211-.998-.882-2.161-1.32-3.5-1.32-2.021%200-3.619.853-4.798%202.563l-3.189-2.012c1.76-2.523%204.354-3.784%207.791-3.784m-4.682%2014.033c0%20.948.399%201.735%201.2%202.367.801.63%201.736.946%202.813.946%201.522%200%202.876-.566%204.07-1.695%201.193-1.132%201.79-2.457%201.79-3.98-1.128-.895-2.702-1.34-4.72-1.34-1.47%200-2.696.355-3.678%201.065-.982.71-1.475%201.586-1.475%202.637'%20transform='translate(21.000000,%2030.000000)'%20/%3e%3cg%20transform='translate(21.000000,%2030.000000)%20translate(78.723721,%2011.168419)'%3e%3cmask%20id='esynt69kob'%20fill='%23fff'%3e%3cuse%20xlink:href='%23k4aan0i7la'%20/%3e%3c/mask%3e%3cpath%20fill='%235F6368'%20d='M19.276%200L7.197%2027.832%203.461%2027.832%207.947%2018.094%200%200%203.936%200%209.678%2013.877%209.756%2013.877%2015.341%200z'%20mask='url(%23esynt69kob)'%20/%3e%3c/g%3e%3cpath%20fill='%234285F4'%20d='M31.447%2013.29H16.184v6.246h8.742c-.375%202.037-1.51%203.77-3.232%204.93v4.056h5.217c3.055-2.824%204.815-6.998%204.815-11.933%200-1.142-.097-2.244-.279-3.3z'%20transform='translate(21.000000,%2030.000000)'%20/%3e%3cpath%20fill='%2334A853'%20d='M16.184%2032.44c4.368%200%208.045-1.438%2010.727-3.918l-5.217-4.056c-1.452.98-3.322%201.553-5.51%201.553-4.221%200-7.804-2.852-9.086-6.696H1.723v4.178c2.664%205.3%208.138%208.939%2014.461%208.939'%20transform='translate(21.000000,%2030.000000)'%20/%3e%3cpath%20fill='%23FABB05'%20d='M7.098%2019.323c-.328-.98-.507-2.025-.507-3.104%200-1.079.18-2.124.507-3.105V8.936H1.723C.623%2011.126%200%2013.599%200%2016.219s.622%205.095%201.723%207.282l5.375-4.178z'%20transform='translate(21.000000,%2030.000000)'%20/%3e%3cg%20transform='translate(21.000000,%2030.000000)%20translate(1.723305,%200.000000)'%3e%3cmask%20id='ero5e7t65d'%20fill='%23fff'%3e%3cuse%20xlink:href='%236jof9673rc'%20/%3e%3c/mask%3e%3cpath%20fill='%23E94235'%20d='M14.46%206.42c2.386%200%204.524.821%206.21%202.432v.003l4.62-4.63C22.483%201.607%2018.825%200%2014.46%200%208.139%200%202.664%203.637%200%208.936l5.375%204.178C6.657%209.271%2010.24%206.42%2014.46%206.42'%20mask='url(%23ero5e7t65d)'%20/%3e%3c/g%3e%3c/g%3e%3c/g%3e%3c/g%3e%3c/g%3e%3c/svg%3e)
Logistieke partners
Download App
Wil je ons volgen?
© 2025 BLACKROLL.COM. ALL RIGHTS RESERVED