30 Day Plank Challenge

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ืžื›ื™ืœ ืžื•ื“ืขื•ืชืจื›ื™ืฉื•ืช ืžืชื•ืš ื”ืืคืœื™ืงืฆื™ื”
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ื”ื•ืจื“ื•ืช
ืกื™ื•ื•ื’ ืชื•ื›ืŸ
PEGI 3โ€
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš

ืžื™ื“ืข ืขืœ ื”ืืคืœื™ืงืฆื™ื” ื”ื–ื•

ืœืขืฉื•ืช ืืช ื”ืืชื’ืจ 30 ื™ื•ื ืงืจืฉ
ืชืจื’ื™ืœื™ ืคืœื ืง ื”ื ื—ืœืง ืžื”ืชืจื’ื™ืœื™ื ื”ื˜ื•ื‘ื™ื ื‘ื™ื•ืชืจ ืฉืืชื” ื™ื›ื•ืœ ืœืขืฉื•ืช ื›ื“ื™ ืœื—ื–ืง ืืช ื”ืœื™ื‘ื” ื›ื•ืœื” . ื• ื–ื›ื•ืจ, ื”ืœื™ื‘ื” ืฉืœืš ื›ื•ืœืœืช ื”ืจื‘ื” ื™ื•ืชืจ ืžืืฉืจ ืจืง ืืช ืฉืจื™ืจื™ ื”ื‘ื˜ืŸ ืฉืœืš.

ืื™ืš ื”ื˜ื•ืŸ ืœืš ืืช ื”ื’ื•ืฃ ืจืง ื‘ื—ื•ื“ืฉ? ื˜ืคืกื•ืช ื”ื™ื ืื™ืžื•ืŸ ื’ื•ืฃ ืžืœื ื•ืืชื” ื™ื›ื•ืœ ืœื”ืคื•ืš ืืช ื”ื’ื•ืฃ ืฉืœืš ืคื—ื•ืช ืž 5 ื“ืงื•ืช ื‘ื™ื•ื ืจืง ืขืœ ื™ื“ื™ ื˜ืคืกื•ืช.

ืžื•ืฉืœื ืงืจืฉ ืฉืœืš (ืื• ืœืœืžื•ื“ ืœื”ื—ื–ื™ืง ืื—ื“ ื‘ืคืขื ื”ืจืืฉื•ื ื”) ืœื˜ื•ืŸ ื‘ืืžืฆืข ืฉืœืš ืœื”ื’ื‘ื™ืจ ืืช ื”ืื™ื–ื•ืŸ ืฉืœืš ื™ืฆื™ื‘ื” ืจืง 30 ื™ืžื™ื.

ืœื™ื‘ื” ื—ื–ืงื” ื”ื™ื ื”ื‘ืกื™ืก ืฉืœ ื’ื•ืฃ ื—ื–ืง. ืชื—ืฉื•ื‘ ืขืœ ื–ื”: ืขืฅ ื™ืคื•ืœ ืื ื”ื’ื–ืข ืฉืœื• ืœื ืžื•ืฆืง ื•ื™ืฆื™ื‘. ืขื•ืฉื” ืขื‘ื•ื“ื” ื”ืœื™ื‘ื” ื”ื™ื ืœื ืจืง ืขืœ ื”ืืžืฆืข ืฉืœืš, ืื•; ืœืื—ืจ ื”ืœื™ื‘ื” ื—ื–ืงื” ื™ื’ืจื•ื ืœืš ืจืฅ ื˜ื•ื‘ ื™ื•ืชืจ, ื”ื’ื•ืœืฉ, ืื• ื™ื•ื’ื™ (ืื• ื›ืœ ืคืขื™ืœื•ืช ืฉืืชื” ืื•ื”ื‘ ืœืขืฉื•ืช) ืชื•ืš ืฉื™ืคื•ืจ ื”ื™ืฆื™ื‘ื” ืฉืœืš ื•ืืช ื”ืื™ื–ื•ืŸ. ืขื‘ื•ื“ื” ื”ืœื™ื‘ื” ืฉืœืš ื™ื›ื•ืœ ื’ื ืœื”ื’ืŸ ืขืœื™ืš ืžืคื ื™ ื›ืื‘ ื’ื‘ ืชื—ืชื•ืŸ - ื•ื›ืŸ, ื–ื” ื™ื”ื™ื” ื”ื˜ื•ืŸ ื’ื ืฉืจื™ืจื™ ื”ื‘ื˜ืŸ ืฉืœืš.

ืื—ื“ ื”ืชืจื’ื™ืœื™ื ื”ืœื™ื‘ื” ื”ื‘ืกื™ืกื™ื™ื ื‘ื™ื•ืชืจ ื‘ื—ื•ืฅ ื”ื•ื ืงืจืฉ. ืœื ืจืง ื™ื”ื™ื” ื˜ืœืื™ื ืขื‘ื•ื“ื” ืคืœืื™ื ืขื‘ื•ืจ ืฉืจื™ืจื™ ื”ื‘ื˜ืŸ ืฉืœืš, glutes ื• hamstrings, ืชืžืฆื ื’ื ื›ื™ ืžื—ื“ื“ ืืช ื”ืกื™ื‘ื•ืœืช ื”ื ืคืฉื™ ืฉืœืš ืžื“ื™. ื”ืืชื’ืจ ื“ื•ื—ืฃ ืื•ืชืš ืœื”ื—ื–ื™ืง ืืช ื”ืงืจืฉ ืฉืœืš ืขื•ื“ ืงืฆืช ื›ืœ ื›ืžื” ื™ืžื™ื ืขื ื”ืชืงื“ืžื•ืช ื”ื—ื•ื“ืฉ. ืขื“ ืกื•ืฃ ื”ื—ื•ื“ืฉ, ื”ืžื˜ืจื” ื”ื™ื ืœื”ื—ื–ื™ืง ืงืจืฉ 5 ื“ืงื•ืช. ืงืจืฉื™ื ื”ื ืœื ืจืง ืชืจื’ื™ืœ ื ื”ื“ืจ ืขื‘ื•ืจ ื”ืœื™ื‘ื” ืฉืœืš, ืื‘ืœ ื”ื™ืชืจื•ื ื•ืช ืฉืœ ื˜ืคืกื•ืช ื›ื•ืœืœื™ื ื—ื–ืงื™ื ื™ื•ืชืจ, ืื™ื–ื•ืŸ ื˜ื•ื‘ ื™ื•ืชืจ ื™ืฆื™ื‘ื”.

ื™ืฆืจื ื• ืงืœ ืœืขืงื•ื‘ ืื—ืจ 30 ื™ื•ื ืืชื’ืจ ืœื•ื— ืฉื™ื‘ื™ื ืœืš ืืช ื”ื™ืชืจื•ื ื•ืช ืฉืœ ื”ืœื™ื‘ื” ืื‘ ื—ื–ืง ื‘ืชื•ืš ื–ืžืŸ ืงืฆืจ. ื”ืžื˜ืจื” ืฉืœืš ื”ื™ื ืœืฉืžื•ืจ ืขืœ ื”ื˜ื•ืคืก ื”ื ื›ื•ืŸ ื›ืœ ื”ื–ืžืŸ ืืชื” ืžื—ื–ื™ืง ืืช ืžืฉืงืœ ื”ื’ื•ืฃ ืฉืœืš. ื–ื” ืื•ืžืจ ืฉืืชื” ืชืฉืžื•ืจ ืืช ื›ืœ ื”ื’ื•ืฃ ื‘ืงื• ื™ืฉืจ, ืžืŸ ื”ืขืงื‘ื™ื ืฉืœืš ืขื“ ื”ืžื•ืชื ื™ื™ื ืฉืœืš ื”ื›ืชืคื™ื™ื.

ืืชื’ืจ ืคืœืื ืง ืžืชืื™ื ืœื’ื‘ืจื™ื ื•ื ืฉื™ื ื‘ื›ืœ ื”ื’ื™ืœืื™ื. ืื™ืŸ ืฆื™ื•ื“ ืื• ืกื•ื’ ืžื™ื•ื—ื“ ืฉืœ ืžื›ื•ื ื•ืช ืฆื•ืจืš, ืจืง ืืช ื”ื’ื•ืฃ.

ื”ืคืœื ืง ื”ื•ื ืกื•ื’ ืฉืœ ืื™ืžื•ืŸ ื’ื•ืฃ, ื›ื™ ืœืขื•ืœื ืœื ื™ื™ืขืœื, ื›ื™ ื–ื” ื›ืœ ื›ืš ื—ื–ืง ื“ื•ืจืฉ ื›ืžื•ืช ืงื˜ื ื” ืฉืœ ื–ืžืŸ ืžืฆื™ื“ืš. Plank ืžืกื™ื™ืข ืœืš ืœื”ืฉื™ื’ ืชื•ืฆืื•ืช ืžืฉืžืขื•ืชื™ื•ืช ื‘ืคืจืง ื–ืžืŸ ืงืฆืจ ืžืื•ื“. ื‘ืžืงืจื” ืฉืœื ื•, ืจืง ื—ื•ื“ืฉ ืื—ื“ ืฉืœ ืื™ืžื•ืŸ.

ืจื•ื‘ ื”ืคืขืžื™ื ืืช ื”ืชืจื’ื™ืœ ื”ืคืฉื•ื˜ ื‘ื™ื•ืชืจ ืœืžืžืฉ ืืช ื”ืจื•ื•ื—ื™ื ื”ื’ื“ื•ืœื™ื ื‘ื™ื•ืชืจ ืขื‘ื•ืจ ื“ืจื™ืฉื•ืช ื”ื›ื•ืฉืจ ืฉืœืš ื•ืืช ืงืจืฉ ื ื•ืคืœ ืœืชื•ืš ื”ืงื˜ื’ื•ืจื™ื”. Plank ื”ื•ื ื˜ื•ื‘ ืขื‘ื•ืจ ืคื™ืกื•ืœ ื”ืœื™ื‘ื” ืฉืœืš, ืื‘ืœ ืœื ืจืง ื–ื”, ื–ื” ืขื•ื‘ื“ ื”ืชื—ืช ืฉืœืš hamstrings ื’ื ื›ืŸ.

ื–ื” 30 ื™ื•ื ืงืจืฉ ื”ืืชื’ืจ ื”ื•ื ืžื•ืฉืœื ืขื‘ื•ืจ ืืœื” ืžื›ื ืฉืจื•ืฆื™ื ืœืงื‘ืœ ืžื•ืชื ื™ื™ื ืงื˜ื ื™ื ื™ื•ืชืจ ื‘ื˜ืŸ ืฉื˜ื•ื—ื” ืกืงืกื™ืช.

ืžืืคื™ื™ื ื™ื:
- ื”ืจืฉืžื•ืช ื”ื“ืจื›ื” ื‘ืื•ืคืŸ ืื•ื˜ื•ืžื˜ื™
- ืกืš ืฉืœ 5 ืืชื’ืจื™ื
- ืฆื•ืจ ืืชื’ืจ ืžืฉืœืš
- ืžื’ื‘ื™ืจ ืืช ืขื•ืฆืžืช ื”ืื™ืžื•ืŸ & ืงื•ืฉื™ ืฆืขื“ ืื—ืจ ืฆืขื“
- ืขืงื•ื‘ ืื—ืจ ื”ื ื™ืกื™ื•ื ื•ืช ื”ื˜ื•ื‘ื™ื ื‘ื™ื•ืชืจ ืขื‘ื•ืจ ื›ืœ ืชืจื’ื™ืœ ื˜ืคืกื•ืช
- ืชื•ื›ื ื™ื•ืช ืื™ืžื•ืŸ ืžืจื•ื‘ื™ื ืžืชืื™ื ืœืžืชื—ื™ืœื™ื ื‘ื™ื ื™ื™ื

ืœืขืœื•ืช ืขืœ ื™ืขื“ื™ ื”ื›ื•ืฉืจ ืฉืœืš ืขืœ ื™ื“ื™ ื‘ื™ืฆื•ืข ืืชื’ืจ 30 ื™ื•ื ืงืจืฉ ื–ื” ื™ื”ืคื•ืš ืืช ื”ื’ื•ืฃ ืฉืœืš.
ืœื”ื“ืง ืืช ื”ื‘ื˜ืŸ ื‘ื—ื•ื“ืฉ 1 ืขื ื”ืืชื’ืจ ืคืœื ืง. ื”ื•ืจื“ ืขื›ืฉื™ื•!
ืขื“ื›ื•ืŸ ืื—ืจื•ืŸ ื‘ืชืืจื™ืš
23 ื‘ืื•ืงืณ 2024

ืื‘ื˜ื—ืช ื ืชื•ื ื™ื

ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ื”ื‘ื˜ื™ื—ื•ืช ืฆืจื™ืš ืงื•ื“ื ื›ืœ ืœื”ื‘ื™ืŸ ืื™ืš ื”ืžืคืชื—ื™ื ืื•ืกืคื™ื ื•ืžืฉืชืคื™ื ืืช ื”ื ืชื•ื ื™ื ืฉืœืš. ื ื•ื”ืœื™ ืคืจื˜ื™ื•ืช ื”ื ืชื•ื ื™ื ื•ืื‘ื˜ื—ืช ื”ื ืชื•ื ื™ื ืขืฉื•ื™ื™ื ืœื”ืฉืชื ื•ืช ื‘ื”ืชืื ืœืฉื™ืžื•ืฉ, ืœืื–ื•ืจ ื•ืœื’ื™ืœ ื”ืžืฉืชืžืฉ. ื”ืžืคืชื— ืกื™ืคืง ืืช ื”ืžื™ื“ืข ื”ื–ื” ื•ื”ื•ื ืขืฉื•ื™ ืœืขื“ื›ืŸ ืื•ืชื• ืžื“ื™ ืคืขื.
ืœื ืžืชื‘ืฆืข ืฉื™ืชื•ืฃ ื ืชื•ื ื™ื ืขื ืฆื“ื“ื™ื ืฉืœื™ืฉื™ื™ื
ืžื™ื“ืข ื ื•ืกืฃ ืขืœ ื”ืื•ืคืŸ ืฉื‘ื• ื”ืžืคืชื—ื™ื ืžืฆื”ื™ืจื™ื ืขืœ ืฉื™ืชื•ืฃ ื ืชื•ื ื™ื
ื”ืืคืœื™ืงืฆื™ื” ื”ื–ืืช ืขืฉื•ื™ื” ืœืืกื•ืฃ ืืช ืกื•ื’ื™ ื”ื ืชื•ื ื™ื ื”ืืœื”
ืžื–ื”ื” ื”ืžื›ืฉื™ืจ ืื• ืžื–ื”ื™ื ืื—ืจื™ื
ื”ื ืชื•ื ื™ื ืœื ืžื•ืฆืคื ื™ื
ืื™ ืืคืฉืจ ืœืžื—ื•ืง ืืช ื”ื ืชื•ื ื™ื
ืกื™ืžื•ืŸ ื›ื‘ืœืชื™ ื”ื•ืœื

ืชืžื™ื›ื” ื‘ืืคืœื™ืงืฆื™ื”

ืืชืจ
ื›ืชื•ื‘ืช ืื™ืžื™ื™ืœ ืœืชืžื™ื›ื”
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ืžื“ื™ื ื™ื•ืช ื”ืคืจื˜ื™ื•ืช
ืžื™ื“ืข ืขืœ ืžืคืชื—ื™ ื”ืืคืœื™ืงืฆื™ื”
Steveloper
Kombuis 26 3356 DH Papendrecht Netherlands
+31 6 37174850

โ€ซืขื•ื“ ืžื‘ื™ืช Steveloperโ€Žโ€

Chair Exercises
Steveloper
2.1
30 Day Squat Challenge
Steveloper
Stay Seated Fitness
Steveloper
7 Minute Workout for Women
Steveloper
Verpleegkundig Rekenen
Steveloper
3.5
Exercise During Pregnancy
Steveloper
ืกื™ืžื•ืŸ ื›ื‘ืœืชื™ ื”ื•ืœื