Voorbereiding voor het wandelen
Warming-up oefeningen voor wandelaars.
Bereidt je spieren voor je wandeling optimaal voor. Neem het opwarmprogramma mee in je voorbereiding voor het wandelen. De spieractivering zorgt ervoor dat je je efficiënter en gezonder beweegt. Je verbetert dus je geest-spierverbinding en verlaagt zo de kans op letsel.
Deze voorbereiding voor het wandelen vervangt geen kracht- of coördinatietraining. Bouw weken voor je lange wandeling al kracht & conditie op.
Voer de volgende oefeningen bij voorkeur direct voor de voorbereiding voor het wandelen uit. De banden passen in elke rugzak en garanderen een holistische activering van de spieren. Pak ze dus in ieder geval in.
Oefeningen voor de voorbereiding voor het wandelen:
- activering van de voetzolen
- activering van de kuitspieren
- crunches
- buitenrotatie van de schouders
- zijheffen
Pijnlijke voeten na het wandelen zijn niet ongewoon. Ontspant de voetzool en gaat voetpijn na het wandelen tegen.
Ontlast gespannen kuiten en zorg voor minder zware benen na het wandelen.
Activeer je lichaamscentrum voordat je gaat wandelen.
Stabiliseer je schoudergordel. Deze oefening heeft een preventieve werking en zorgt voor een gezonde schouderhouding.
Activeer je schoudergordel en zorg voor een gezonde schouderhouding.
Gratis verzending vanaf 35€
90 dagen retourrecht
Gratis App%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)
