{"id":3521,"date":"2016-09-30T12:39:48","date_gmt":"2016-09-30T12:39:48","guid":{"rendered":"\/nieuws\/met-deze-fitnessoefeningen-creeer-jij-steenharde-borstspieren\/"},"modified":"2016-09-30T12:39:48","modified_gmt":"2016-09-30T12:39:48","slug":"met-deze-fitnessoefeningen-creeer-jij-steenharde-borstspieren","status":"publish","type":"post","link":"\/nieuws\/met-deze-fitnessoefeningen-creeer-jij-steenharde-borstspieren\/","title":{"rendered":"Met deze fitnessoefeningen cre\u00eber jij steenharde borstspieren"},"content":{"rendered":"<p><strong>Als voetballer wil je na de wedstrijd ook je shirtje met volle vertrouwen uit kunnen trekken, zonder dat mensen je kippenborstje uitlachen. Het is dus belangrijk om aandacht te geven aan je borstspieren, door regelmatig krachtige fitnessoefeningen uit te voeren.<\/strong>  Wij adviseren je om op dagbasis minimaal 60 x op te drukken (4 sets, 15 herhalingen). Dit kun je bijvoorbeeld doen voordat je gaat slapen.  Verder zul je\u00a0minimaal 1 x per week naar de gym moeten gaan om je borstspieren uiteindelijk steenhard te maken.\u00a0In de gym kun je het volgende schema hanteren:  <\/p>\n<hr \/>\n<p>  &nbsp;  https:\/\/www.youtube.com\/watch?v=w28KD0SNlts  <strong>Opdrukken: <\/strong>4 sets, 15 herhalingen, 1 minuut rustpauze<strong> <\/strong>  <\/p>\n<hr \/>\n<p>  &nbsp;  https:\/\/www.youtube.com\/watch?v=l2MGC_9-HNw  <strong>Bankdrukken: <\/strong>4 sets, 12 herhalingen, 1 minuut rustpauze<strong> <\/strong>  <\/p>\n<hr \/>\n<p>  &nbsp;  <iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/pKiphxbaO_0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe>  <strong>Fly: <\/strong>4 sets, 12 herhalingen, 1 minuut rustpauze<strong> <\/strong>  <\/p>\n<hr \/>\n<p>  &nbsp;  https:\/\/www.youtube.com\/watch?v=zvVi6Jfrapk  <strong>Incline Dumbbel Press: <\/strong>4 sets, 12 herhalingen, 1 minuut rustpauze<strong> <\/strong>  <\/p>\n<hr \/>\n<p>  &nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Als voetballer wil je na de wedstrijd ook je shirtje met volle...<\/p>\n","protected":false},"author":2,"featured_media":5517,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","inline_featured_image":false,"footnotes":""},"categories":[],"tags":[],"acf":[],"_links":{"self":[{"href":"\/wp-json\/wp\/v2\/posts\/3521"}],"collection":[{"href":"\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"\/wp-json\/wp\/v2\/comments?post=3521"}],"version-history":[{"count":0,"href":"\/wp-json\/wp\/v2\/posts\/3521\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/wp-json\/wp\/v2\/media\/5517"}],"wp:attachment":[{"href":"\/wp-json\/wp\/v2\/media?parent=3521"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/wp-json\/wp\/v2\/categories?post=3521"},{"taxonomy":"post_tag","embeddable":true,"href":"\/wp-json\/wp\/v2\/tags?post=3521"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}