{"id":1994,"date":"2022-11-11T06:26:36","date_gmt":"2022-11-11T06:26:36","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1994"},"modified":"2026-03-25T15:11:46","modified_gmt":"2026-03-25T15:11:46","slug":"planks","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/nl\/planken\/","title":{"rendered":"5 geweldige dingen die je zult voelen door regelmatig planken te doen"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Of je nu een beginnende of een doorgewinterde bodybuilder bent, de fitness- en gezondheidsvoordelen van de plankoefening zijn onmiskenbaar. Deze oefening kun je vrijwel overal doen: thuis, op het werk of in je sportschool.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Het enige wat je nodig hebt is een beetje ruimte en de bereidheid om de oefening daadwerkelijk uit te voeren. In deze korte handleiding bespreken we vijf (5) geweldige dingen die je zult ervaren door regelmatig planken te doen. Maar voordat we op deze voordelen ingaan, beginnen we met een overzicht van deze populaire oefening.<\/span><\/p>\n<p><iframe title=\"YouTube-videospeler\" src=\"https:\/\/www.youtube.com\/embed\/rerYzUzuQ0U\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><b>Wat is de plankoefening en hoe voer je die uit?<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">De plankoefening wordt over het algemeen beschouwd als een oefening om de core-kracht te versterken. Bij deze oefening ga je op de grond liggen en steun je op je hele lichaam. <\/span><a href=\"https:\/\/anabolic-coach.com\/nl\/verbeteren-body-uitlijning\/\"><span style=\"font-weight: 400;\">lichaam<\/span><\/a><span style=\"font-weight: 400;\"> Gebruik je tenen en onderarmen om je hele lichaam recht te houden. Deze core-versterkende oefening helpt je om de kracht van je bilspieren, schouders, onderrug en buikspieren te verbeteren.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Om een klassieke plankoefening uit te voeren, hoeft u alleen maar het volgende te doen:<\/span><\/p>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ga op je buik op de grond liggen.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ondersteun je hele lichaamsgewicht met je tenen en onderarmen.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Je onderarmen moeten zich net onder je schouders bevinden, zelfs wanneer je je hele lichaam van de grond tilt, waarbij alleen je tenen en onderarmen de grond raken.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zorg ervoor dat je hele lichaam, van je hoofd tot je hielen, recht blijft.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Houd je bilspieren en core aangespannen terwijl je de plankhouding 20 tot 60 seconden vasthoudt.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2023 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">De <\/span><a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/plank-challenge\"><span style=\"font-weight: 400;\">plankoefening<\/span><\/a><span style=\"font-weight: 400;\"> Het zal niet alleen je kernspieren versterken en je houding verbeteren, maar het zal ook helpen bij het verminderen van pijn in je onderrug en het bevorderen van de stabiliteit van je wervelkolom.\u00a0<\/span>\n<p><span style=\"font-weight: 400;\">Bij het uitvoeren van de plankoefening moet je proberen te voorkomen dat je je heupen omhoog tilt door je onderrug te hol te trekken. Je moet je ruggengraat recht houden terwijl je de houding maximaal een minuut vasthoudt.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Naast het feit dat de plankoefening gemakkelijk uit te voeren is, kun je deze oefening een essentieel onderdeel van je dagelijkse routine maken. <\/span><a href=\"https:\/\/anabolic-coach.com\/nl\/8-meest-krachtige-triceps-workouts\/\"><span style=\"font-weight: 400;\">dagelijkse trainingsroutine<\/span><\/a><span style=\"font-weight: 400;\"> zonder je zorgen te hoeven maken over overbelasting of ongezonde lichaamsbeweging.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dit is de klassieke of standaard plank, ook wel onderarmplank genoemd. Maar je kunt ook andere plankvariaties proberen, zoals:<\/span><\/p>\n<p><b>De hoge plank<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Deze plankoefening helpt je armen, romp en schouders te versterken. Je voert de oefening uit in een push-up houding met je armen gestrekt en recht.\u00a0<\/span><\/p>\n<p><b>De zijplank<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Bij de zijplankoefening behoud je de plankhouding terwijl je op je zij balanceert, waarbij je alleen de zijkant van een voet en een onderarm gebruikt als steun. Deze plankvariant is uitstekend voor je schuine buikspieren. <\/span><a href=\"https:\/\/anabolic-coach.com\/nl\/6-trainingsgeheimen-voor-spieropbouw\/\"><span style=\"font-weight: 400;\">spieren<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>De omgekeerde plank<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Bij de omgekeerde plankoefening steun je op je hielen en handen terwijl je naar boven kijkt. Deze variant van de omgekeerde plank is nuttig voor het versterken van je onderrug, core en bilspieren.\u00a0<\/span><\/p>\n<p><b>De plank met schoudertikken<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Om de plankoefening met schoudertikken uit te voeren, begin je in een hoge plankhouding. Vervolgens tik je met je tegenoverliggende hand op een van je schouders. De plankoefening met schoudertikken is uitstekend voor het verbeteren van zowel je balans als je core-stabiliteit.\u00a0<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_2026\" aria-describedby=\"caption-attachment-2026\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-2026 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><figcaption id=\"caption-attachment-2026\" class=\"wp-caption-text\">Voorplank<\/figcaption><\/figure>\n<p><b>Vijf (5) geweldige dingen die je zult ervaren met regelmatige plankoefeningen\u00a0<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Als je een of meer van de plankvariaties die in dit artikel worden beschreven, regelmatig in je dagelijkse, om de dag of wekelijkse trainingsroutine opneemt, zul je ongetwijfeld aanzienlijke verbeteringen in je conditie en algehele gezondheid ervaren.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Hier zijn vijf (5) van die geweldige dingen die je zult ervaren met regelmatige plankoefeningen.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><b>#1. Vermindering van visceraal vet<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Buikvet, ofwel visceraal lichaamsvet, kan erg hardnekkig zijn en moeilijk te verwijderen. Er is echter \u00e9\u00e9n manier waarop je buikvet geleidelijk kunt verminderen en de groei van een gezondere huid kunt bevorderen. <\/span><a href=\"https:\/\/anabolic-coach.com\/nl\/afvallen-snel-3-stappen\/\"><span style=\"font-weight: 400;\">gewichtsverlies<\/span><\/a><span style=\"font-weight: 400;\"> Een van de beste manieren is door de plankoefening te doen. Deze oefening helpt je stofwisseling te versnellen en je buikspieren te versterken. Beide activiteiten dragen bij aan de verbranding van overtollig visceraal vet, waardoor je een strakkere buik krijgt.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><b>#2. Verbeterde algemene conditie<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Planken behoren tot de meest gewaardeerde oefeningen voor het hele lichaam, omdat ze je core-spieren versterken, die deel uitmaken van de grote spiergroepen in je lichaam. Met een sterke core beschik je over de flexibiliteit, balans en stabiliteit die nodig zijn voor andere oefeningen, waaronder krachttraining, HIIT en cardio. Kortom, planken zijn een geweldige oefening om je algehele conditie en motivatie voor bodybuilding te verbeteren.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>#3. Verbeterde houding<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Als u een groot deel van uw dag zittend doorbrengt, thuis achter een bureau, op kantoor of zelfs achter het stuur van uw auto, is de kans groot dat u een typische bureauhouding aanneemt. Deze houding kenmerkt zich door naar voren hangende schouders, een gebogen bovenrug en een gekanteld bekken.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Wanneer je veel tijd voorovergebogen doorbrengt, kan dit de lengte-spanningsverhouding van je spieren negatief be\u00efnvloeden. Terwijl je spieren onderbelast, overbelast, samengetrokken of overrekt kunnen zijn, kunnen we onbewust houdingen aannemen die ons dwingen om voor stabiliteit, balans, controle en ondersteuning te vertrouwen op ons skelet (botten) in plaats van op onze spieren, die ons helpen een neutrale wervelkolom te behouden.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Desondanks kunt u uw houding aanzienlijk verbeteren met de plankoefening, omdat deze een neutrale wervelkolom en een rechtopstaande houding bevordert, terwijl tegelijkertijd een gezond skelet behouden blijft door de juiste uitlijning van uw botten te handhaven.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>#4. Planken verbeteren de flexibiliteit.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Door plankoefeningen te doen, verbeter je je algehele flexibiliteit. Zo rek je bijvoorbeeld tijdens het plankoefening de spieren in je onderbenen op, waaronder de gastrocnemius (de belangrijkste kuitspier), de soleus (een dieper gelegen kuitspier) en de tibialis anterior (de voorste onderbeenspier).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Daarnaast rekken planks de achterste spiergroepen op, dat wil zeggen de grote en kleine spieren aan je achterkant, waaronder de trapezius (nek en bovenrug), de latissimus dorsi (onder- of middenrug), de deltaspier (schouder), de gluteus maximus (bilspieren) en de hamstrings (achterkant van je dij).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>#5. Versterk je core <\/b><span style=\"font-weight: 400;\"><\/p>\n<p><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plankoefeningen helpen je core te versterken door ervoor te zorgen dat je heupen, onderrug, schuine buikspieren en rechte buikspieren volledig geactiveerd worden. Hierdoor blijft je lichaam recht en niet voorovergebogen tijdens het staan en\/of lopen.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\nUiteindelijk activeert een sterke romp niet alleen je bilspieren en schouders, maar verbetert het ook je algehele stabiliteit, balans en controle. Dit biedt een holistisch voordeel dat verder reikt dan alleen je fitnessdoelen.<br \/>\n<\/span><\/p>\n<figure id=\"attachment_2027\" aria-describedby=\"caption-attachment-2027\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-2027 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><figcaption id=\"caption-attachment-2027\" class=\"wp-caption-text\">Zijplank<\/figcaption><\/figure>\n<p><b>Gevolgtrekking<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Wat plankoefeningen zo populair maakt, is dat je er weinig ruimte of speciale apparatuur voor nodig hebt. Het enige wat je nodig hebt, is tijd, geduld, toewijding en inzet.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Bovendien kun je planks in je trainingsroutine opnemen, ongeacht je trainingsprogramma. Of je nu traint om af te vallen, spiermassa op te bouwen of je lichaamssamenstelling te verbeteren, planks zijn uitstekende oefeningen om je fitnessdoel(en) te bereiken.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Je kunt vandaag nog beginnen met de plankoefening, of als je nog wat overtuiging nodig hebt, kun je eens met een... praten. <\/span><a href=\"https:\/\/anabolic-coach.com\/nl\/gratis-coaching\/\"><span style=\"font-weight: 400;\">IFBB-PRO<\/span><\/a><span style=\"font-weight: 400;\"> En deel uw vragen of bedenkingen vandaag nog met de expert.\u00a0\u00a0<\/span><\/p>\n<h3><\/h3>","protected":false},"excerpt":{"rendered":"<p>Whether you are an upstart or a seasoned veteran bodybuilder, there is no denying the fitness and health benefits of the planks workout. This exercise can be done just about anywhere whether at home, at work or at your local gym, you can perform planks with ease.\u00a0 &nbsp; All you need is a bit of [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/nl\/planken\/\">Meer<\/a><\/p>","protected":false},"author":3,"featured_media":2012,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-1994","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Amazing Things You Will Feel By Doing Planks Regularly - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"If you want to get in better shape, planking is a great exercise to incorporate into your routine. 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