{"id":3356,"date":"2024-01-22T07:08:14","date_gmt":"2024-01-22T07:08:14","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3356"},"modified":"2026-02-12T17:46:55","modified_gmt":"2026-02-12T17:46:55","slug":"perfect-booty-with-three-glute-training-programs","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/nl\/perfecte-buit-met-drie-billen-trainingsprogrammas\/","title":{"rendered":"Bouw de perfecte kont met drie eersteklas biltrainingsprogramma&#039;s"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Het enige dat de meeste vrouwelijke en mannelijke bodybuilders meer willen dan uitpuilende biceps en een sixpack, is een mooi gevormde, goed afgeronde buit.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Om te beginnen complimenteert een perfecte achterkant uw algehele lichaamssamenstelling, waardoor u een evenwichtig en aantrekkelijk figuur krijgt.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Het hebben van mooie billen zal ook uw zelfvertrouwen in de openbare ruimte vergroten, omdat uw kleding de neiging heeft beter te passen en uw rondingen te accentueren.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hoewel de meeste bodybuilders het belang van een mooi gevormde bilpartij wel inzien, zelfs voor wedstrijden, neemt niet iedereen bilspiertraining serieus of weet niet hoe en waar te beginnen.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In dit bericht belichten we drie eersteklas biltrainingsprogramma&#039;s voor bodybuilders voordat we het belang onthullen van biltraining en topdi\u00ebten om te helpen met het door jou gekozen bilspierenprogramma.<\/span><\/p>\n<p><iframe title=\"YouTube-videospeler\" src=\"https:\/\/www.youtube.com\/embed\/dggZOx6-3TY?si=iBxmMF3Q2Jz5xfKK\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>3 Glute-trainingsprogramma&#039;s voor een perfecte kont<\/h2>\n<p>Als je je bilspieren wilt trainen om ze een beter profiel en vorm te geven, moet je je blijven inzetten voor het werk thuis of in de sportschool.<\/p>\n<p>Hier zijn drie biltrainingsprogramma&#039;s voor bodybuilders die op zoek zijn naar die ronde billen die elke keer dat je langsloopt de hoofden doen draaien.<\/p>\n<h3>Glute-trainingsprogramma 1<\/h3>\n<p>Het eerste bilspiertrainingsprogramma bestaat uit een circuit en drie supersets. Je kunt deze bilspiertraining maar \u00e9\u00e9n keer per week uitvoeren, maar hierdoor zal je bilspiertrainingsprogramma veel variatie en volume bevatten, zoals het programma in onderstaande tabel.<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>GLUTENOEFENING 1<\/strong><\/td>\n<td width=\"208\"><strong>SETS\/REPS<\/strong><\/td>\n<td width=\"208\"><strong>OPMERKINGEN &amp; RUSTTIJD<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUIT<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Zijwaartse lunges<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Lichaamsgewicht Glute Bridge<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Lichaamsgewicht squat<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET <\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Lichaamsgewicht omgekeerde uitval<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Zorg ervoor dat u voor elk been 10 herhalingen uitvoert en slechts 60 seconden rust na elke superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Voeten-voorwaartse Smith-machine<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Probeer op het hoogtepunt van de training uw bilspieren ongeveer twee seconden aan te spannen en rust slechts 60 seconden na elke superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET <\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Halter opvoeren<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">Voer 10 herhalingen uit voor elk been en rust slechts 60 seconden na elke superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Barbell Roemeense Deadlift<\/td>\n<td width=\"208\">4&#215;8<\/td>\n<td width=\"208\">Rust slechts 60 seconden na elke superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Been Krul<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Zorg ervoor dat u uw knie\u00ebn optilt aan het begin van elke voltooide herhaling en slechts 60 seconden rust na elke superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Plank<\/td>\n<td width=\"208\">3\u00d730 seconden<\/td>\n<td width=\"208\">Rust tussen 15 en 30 seconden na elke superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Lunges<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Voer 10 herhalingen uit voor elk been en rust slechts 60 seconden na elke superset.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><img decoding=\"async\" class=\"aligncenter size-full wp-image-3373\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/h3>\n<h3>Biltrainingsprogramma 2<\/h3>\n<p>Bij dit tweede biltrainingsprogramma ligt uw primaire focus op uw trainingsintensiteit en herstel, terwijl u slechts twee dagen per week uw bilspieren traint met minder volume en variatie.<\/p>\n<p>Op de twee dagen dat je je bilspieren traint, voer je een circuit en twee supersets uit, zoals het trainingsschema in de onderstaande tabel.<\/p>\n<table style=\"height: 830px;\" width=\"700\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>GLUTENOEFENING 2<\/strong><\/td>\n<td width=\"208\"><strong>SETS\/REPS<\/strong><\/td>\n<td width=\"208\"><strong>OPMERKINGEN &amp; RUSTTIJD<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>DAG 1<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUIT<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Laterale Lunge + Lichaamsgewicht Glute Bridge + Lichaamsgewicht Squat<\/td>\n<td width=\"208\">2-3&#215;10<\/td>\n<td width=\"208\">Voer voor elke training tussen 2 en 3 sets uit met 10 herhalingen per set.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET <\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Kettlebell Sumo Deadlift<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Rust slechts 60 seconden na elke superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Verzwaarde glutebrug<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Rust slechts 60 seconden na elke superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Halter Roemeense Deadlift<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Voorvoet verhoogde uitval<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>DAG 2<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUIT<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Laterale Lunge + Lichaamsgewicht Glute Bridge + Lichaamsgewicht Squat<\/td>\n<td width=\"208\">2-3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Kettlebell laterale uitval<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Rust slechts 60 seconden na elke superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Lichaamsgewicht Bulgaarse Split squat<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Rust slechts 60 seconden na elke superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Liggende beenkrul<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">Rust slechts 60 seconden na elke superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Deadlift met halters<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">Rust slechts 60 seconden na elke superset.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>Biltrainingsprogramma 3<\/h3>\n<p>Dit derde bilspiertrainingsprogramma voer je driemaal per week uit. U verlaagt uw volume tijdens uw sessies terwijl u prioriteit geeft aan herstel.<\/p>\n<p>Volg het trainingsregime voor het derde bilspierenprogramma in onderstaande tabel.<\/p>\n<table style=\"height: 865px;\" width=\"708\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>GLUTENOEFENING 3<\/strong><\/td>\n<td width=\"208\"><strong>SETS\/REPS<\/strong><\/td>\n<td width=\"208\"><strong>OPMERKINGEN &amp; RUSTTIJD<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>DAG 1<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Omgekeerde uitval<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Probeer deze bilspiertraining uit te voeren zonder te rusten.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Lichaamsgewicht squat<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Probeer deze oefening uit te voeren zonder tijd te besteden aan rust.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUIT<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Dumbbell Step-Up + Liggende beenkrul + Laterale uitval<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">Rust 60 seconden na het circuit.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>DAG 2<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Omgekeerde uitval<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Geen rusttijd.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Lichaamsgewicht squat<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Geen rusttijd.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUIT<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Plank (20-30 seconden) + Goblet Squat + Verzwaarde Glute Bridge<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">Voer tussen de 20 en 30 seconden plankoefeningen uit en rust slechts 60 seconden na het circuit.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>DAG 3<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Omgekeerde uitval<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Geen rusttijd nodig.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Lichaamsgewicht squat<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Geen rusttijd nodig.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUIT<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Halter Roemeense deadlift + walking lunge + afwisselende plank met \u00e9\u00e9n been<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">Voer tussen de 20 en 30 seconden de Alternating One-Leg Plank-oefening uit en rust slechts 60 seconden na het circuit.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><img decoding=\"async\" class=\"aligncenter size-full wp-image-3376\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/h2>\n<h2><span style=\"font-weight: 400;\">Waarom is biltraining belangrijk?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Je bilspiergroep bestaat in wezen uit de spieren tensor fasciae latae, gluteus medius, gluteus minimus en gluteus maximus.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Deze spieren spelen een cruciale rol in het stabiliseren van je romp en het bevorderen van de flexibiliteit in je onderste ledematen door bijvoorbeeld de abductie en extensie van je heupen te verbeteren.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Door uw bilspieren te trainen, kunt u daarom een aantal trainingen voor het onderlichaam beter uitvoeren, waaronder variaties op deadlifts, sprongen, step-ups, lunges en andere oefeningen met meerdere gewrichten.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">De gemarkeerde trainingsprogramma&#039;s voor de bilspieren zorgen er niet alleen voor dat u er goed uitziet, maar zijn ook ontworpen om u een betere kernkracht en stabiliteit te geven en tegelijkertijd de flexibiliteit van uw onderlichaam op te bouwen en te verbeteren.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Glute Programma Dieet Suggesties<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Uw biltrainingsprogramma is niet compleet zonder een goed voedingsplan als aanvulling op uw trainingsinspanningen.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dus of u nu besluit om slechts \u00e9\u00e9n keer per week te trainen met grote hoeveelheden volume en variatie of driemaal per week met de nadruk op herstel en minder volume, u heeft de juiste hoeveelheid dagelijkse calorie\u00ebn nodig, bestaande uit macro- en micronutri\u00ebnten, om u de nodige energie te geven. om een trainingssessie te voltooien.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Een slecht dieet of slechte voedingsgewoonten kunnen uw bilspierenprogramma ernstig ondermijnen, dus let altijd bijzonder goed op wat u eet als u besluit vandaag een biltrainingsprogramma te gaan volgen.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Het is belangrijk om een schoon dieet te volgen met grote hoeveelheden eiwitten om u te helpen droge spiermassa op te bouwen, terwijl u ook de juiste balans krijgt in gezonde vetten en complexe koolhydraten om uw energieniveau te verhogen en er in feite voor te zorgen dat u elke trainingsdag kunt voltooien met energie over.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Houd er rekening mee dat uw dagelijkse aantal calorie\u00ebn dienovereenkomstig kan worden aangepast nadat u het bilprogramma-dieet langer dan een maand hebt gevolgd. Na deze tijd kunt u besluiten uw dagelijkse aantal calorie\u00ebn met maar liefst 300 calorie\u00ebn te verhogen of te verlagen om aan uw specifieke trainingsdoel te voldoen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">U kunt een dagelijks dieetplan van zes maaltijden hanteren, bestaande uit ontbijt, tussendoortje halverwege de ochtend, lunch, maaltijd v\u00f3\u00f3r de training, maaltijd na de training en diner. U kunt ook een dagelijks dieetplan van drie maaltijden hanteren, waarbij de tussendoortje halverwege de ochtend, de pre-workout- en de post-workoutmaaltijd allemaal optioneel zijn.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">De onderstaande dieetsuggestie voor het bilspierenprogramma benadrukt de dagelijkse voedingsdoelstelling van een bodybuilder, inclusief hun dagelijkse totale behoefte aan calorie\u00ebn en macronutri\u00ebnten.\u00a0\u00a0<\/span><\/p>\n<h3>Dagelijks voedingsdoel:<\/h3>\n<ul>\n<li>Totaal aantal calorie\u00ebn: 2.937 kcal<\/li>\n<\/ul>\n<p>Afbraak van macronutri\u00ebnten:<\/p>\n<ul>\n<li>Eiwit: 184 g<\/li>\n<li>Vet: 98 g<\/li>\n<li>Netto koolhydraten: 330 g<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3374\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2>7-daags maaltijdplan:<\/h2>\n<h2>DAG 1:<\/h2>\n<h3>Ontbijt: 632 kcal<\/h3>\n<ul>\n<li>roerei \u2013 150 g,<\/li>\n<li>kalkoenspek \u2013 3 plakjes,<\/li>\n<li>bagel \u2013 1,<\/li>\n<li>Kiwi \u2013 2.<\/li>\n<\/ul>\n<h3>Pre-workout snack: 42 kcal<\/h3>\n<ul>\n<li>kashi ga mager \u2013 58g,<\/li>\n<li>bessen \u2013 120 g,<\/li>\n<li>eiwitshake \u2013 250 ml.<\/li>\n<\/ul>\n<h3>Snack na de training: 445 kcal<\/h3>\n<ul>\n<li>avocadotoost \u2013 2 plakjes (200 g),<\/li>\n<li>rauwe broccoli \u2013 100 g,<\/li>\n<li>rauwe paprika \u2013 120 g.<\/li>\n<\/ul>\n<h3>Lunch: 607 kcal<\/h3>\n<ul>\n<li>kippenborst \u2013 120 g,<\/li>\n<li>tuinsalade \u2013 190 g,<\/li>\n<li>gebakken aardappel \u2013 200 g.<\/li>\n<li>Diner: 866 kcal<\/li>\n<li>salade van gegrilde kip \u2013 410 g,<\/li>\n<li>aardbei-bananensmoothie \u2013 500 ml,<\/li>\n<li>oranje \u2013 2.<\/li>\n<\/ul>\n<h2>DAG 2:<\/h2>\n<h3>Ontbijt: 589 kcal<\/h3>\n<ul>\n<li>roerei-eiwit \u2013 112,5 g,<\/li>\n<li>kalkoenspek \u2013 3 plakjes,<\/li>\n<li>avocadotoost \u2013 2 plakjes (200 g),<\/li>\n<li>bessen \u2013 90 g.<\/li>\n<\/ul>\n<h3>Pre-workout snack: 438 kcal<\/h3>\n<ul>\n<li>Griekse yoghurt \u2013 225 g,<\/li>\n<li>banaan \u2013 1,<\/li>\n<li>oranje \u2013 2.<\/li>\n<\/ul>\n<h3>Snack na de training: 326 kcal<\/h3>\n<ul>\n<li>crackers en pindakaas \u2013 6 crackers,<\/li>\n<li>rauwe paprika \u2013 180 g,<\/li>\n<li>rauwe broccoli \u2013 75 g.<\/li>\n<\/ul>\n<h3>Lunch: 544 kcal<\/h3>\n<ul>\n<li>salade van gegrilde kip \u2013 307,5 g,<\/li>\n<li>quinoa \u2013 112,5 g,<\/li>\n<li>ma\u00efs \u2013 60 g.<\/li>\n<\/ul>\n<h3>Diner: 1.064 kcal<\/h3>\n<ul>\n<li>roerbakkip \u2013 600 g,<\/li>\n<li>spinaziesalade \u2013 90,75 g,<\/li>\n<li>gemengde groenten \u2013 150 g,<\/li>\n<li>rauwe bloemkool \u2013 75 g.<\/li>\n<\/ul>\n<h2>DAG 3:<\/h2>\n<h3>Ontbijt: 665 kcal<\/h3>\n<ul>\n<li>eiwitomelet \u2013 150 g,<\/li>\n<li>ham \u2013 70 g,<\/li>\n<li>bagel \u2013 1,<\/li>\n<li>Kiwi \u2013 2.<\/li>\n<\/ul>\n<h3>Pre-workoutsnack: 449 kcal<\/h3>\n<ul>\n<li>banaan \u2013 1,<\/li>\n<li>gemengde noten \u2013 60 g.<\/li>\n<\/ul>\n<p>Snack na de training: 422 kcal<\/p>\n<ul>\n<li>crackers en hummus \u2013 6 crackers,<\/li>\n<li>oranje \u2013 2,<\/li>\n<li>druiven \u2013 140 g.<\/li>\n<\/ul>\n<h3>Lunch: 846 kcal<\/h3>\n<ul>\n<li>roerbakkip \u2013 400 g,<\/li>\n<li>spinaziesalade \u2013 121 g,<\/li>\n<li>ma\u00efs \u2013 80 g,<\/li>\n<li>rauwe wortelen \u2013 1,412 portie (120 g).<\/li>\n<\/ul>\n<h3>Diner: 580 kcal<\/h3>\n<ul>\n<li>zalm \u2013 125 g,<\/li>\n<li>linzen \u2013 200 g,<\/li>\n<li>gestoomde broccoli \u2013 100 g,<\/li>\n<li>rauwe paprika \u2013 120 g.<\/li>\n<\/ul>\n<h2>DAG 4:<\/h2>\n<h3>Ontbijt: 719 kcal<\/h3>\n<ul>\n<li>gebakken ei \u2013 2 eieren (100 g),<\/li>\n<li>ham \u2013 70 g,<\/li>\n<li>avocadotoost \u2013 2 plakjes (200 g),<\/li>\n<li>druiven \u2013 140 g.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3377\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>Pre-workoutsnack: 449 kcal<\/h3>\n<ul>\n<li>geroosterd brood \u2013 43 g,<\/li>\n<li>kiwi \u2013 2,<\/li>\n<li>kaas en crackers \u2013 6 crackers.<\/li>\n<\/ul>\n<p>Snack na de training: 296 kcal<\/p>\n<ul>\n<li>eiwitshake \u2013 250 ml,<\/li>\n<li>appel \u2013 1,<\/li>\n<li>oranje \u2013 2.<\/li>\n<\/ul>\n<h3>Lunch: 652 kcal<\/h3>\n<ul>\n<li>entrecote van rundvlees \u2013 150 g,<\/li>\n<li>gepofte aardappel \u2013 200 g,<\/li>\n<li>gemengde groenten \u2013 100 g,<\/li>\n<li>rauwe paprika \u2013 120 g.<\/li>\n<\/ul>\n<h3>Diner: 758 kcal<\/h3>\n<ul>\n<li>salade van gegrilde kip \u2013 410 g,<\/li>\n<li>rijst \u2013 1 portie (158 g),<\/li>\n<li>gekookte groene erwten \u2013 85 g,<\/li>\n<li>rauwe bloemkool \u2013 100 g.<\/li>\n<\/ul>\n<h2>DAG 5:<\/h2>\n<h3>Ontbijt: 535 kcal<\/h3>\n<ul>\n<li>roerei-eiwit \u2013 112,5 g,<\/li>\n<li>avocadotoost \u2013 2 plakjes (200 g),<\/li>\n<li>appel \u2013 1.<\/li>\n<\/ul>\n<h3>Pre-workout snack: 363 kcal<\/h3>\n<ul>\n<li>banaan \u2013 1,<\/li>\n<li>gemengde noten \u2013 45 g.<\/li>\n<\/ul>\n<h3>Snack na de training: 287 kcal<\/h3>\n<ul>\n<li>eiwitshake \u2013 187,5 ml,<\/li>\n<li>kiwi \u2013 2,<\/li>\n<li>oranje \u2013 2.<\/li>\n<\/ul>\n<h3>Lunch: 623 kcal<\/h3>\n<ul>\n<li>salade van gegrilde kip \u2013 307,5 g,<\/li>\n<li>broodje tonijn \u2013 1 broodje.<\/li>\n<\/ul>\n<h3>Diner: 1.091 kcal<\/h3>\n<ul>\n<li>roerbakkip \u2013 600 g,<\/li>\n<li>spinaziesalade \u2013 90,75 g,<\/li>\n<li>ma\u00efs \u2013 120 g,<\/li>\n<li>rauwe wortelen \u2013 1,059 portie (90 g).<\/li>\n<\/ul>\n<h2>DAG 6:<\/h2>\n<h3>Ontbijt: 626 kcal<\/h3>\n<ul>\n<li>roerei \u2013 150 g,<\/li>\n<li>kalkoenspek \u2013 3 plakjes,<\/li>\n<li>avocadotoost \u2013 2 plakjes (200 g),<\/li>\n<li>bessen \u2013 120 g.<\/li>\n<\/ul>\n<h3>Pre-workout snack: 413 kcal<\/h3>\n<ul>\n<li>crackers en hummus \u2013 6 crackers,<\/li>\n<li>banaan \u2013 1,<\/li>\n<li>Kiwi \u2013 2.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3379\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>Snack na de training: 296 kcal<\/h3>\n<ul>\n<li>eiwitshake \u2013 250 ml,<\/li>\n<li>appel \u2013 1,<\/li>\n<li>oranje \u2013 2.<\/li>\n<\/ul>\n<h3>Lunch: 1.110 kcal<\/h3>\n<ul>\n<li>roerbakkip \u2013 600 g,<\/li>\n<li>spinaziesalade \u2013 121 g,<\/li>\n<li>ma\u00efs \u2013 80 g,<\/li>\n<li>rauwe wortelen \u2013 1,412 portie (120 g).<\/li>\n<\/ul>\n<h3>Diner: 513 kcal<\/h3>\n<ul>\n<li>zalm \u2013 125 g,<\/li>\n<li>linzen \u2013 150 g,<\/li>\n<li>gestoomde broccoli \u2013 100 g,<\/li>\n<li>rauwe paprika \u2013 120 g.<\/li>\n<\/ul>\n<h2>DAG 7:<\/h2>\n<h3>Ontbijt: 665 kcal<\/h3>\n<ul>\n<li>eiwitomelet \u2013 150 g,<\/li>\n<li>ham \u2013 70 g,<\/li>\n<li>bagel \u2013 1,<\/li>\n<li>Kiwi \u2013 2.<\/li>\n<\/ul>\n<h3>Pre-workout snack: 363 kcal<\/h3>\n<ul>\n<li>banaan \u2013 1,<\/li>\n<li>gemengde noten \u2013 45 g.<\/li>\n<\/ul>\n<h3>Snack na de training: 402 kcal<\/h3>\n<ul>\n<li>crackers en hummus \u2013 6 crackers,<\/li>\n<li>oranje \u2013 2,<\/li>\n<li>druiven \u2013 105 g.<\/li>\n<\/ul>\n<h3>Lunch: 677 kcal<\/h3>\n<ul>\n<li>kippenborst \u2013 120 g,<\/li>\n<li>tuinsalade \u2013 190 g,<\/li>\n<li>rijst \u2013 1,5 portie (237 g),<\/li>\n<li>rauwe paprika \u2013 90 g.<\/li>\n<\/ul>\n<h3>Diner: 786 kcal<\/h3>\n<ul>\n<li>salade van gegrilde kip \u2013 410 g,<\/li>\n<li>broodje kip \u2013 1 broodje,<\/li>\n<li>rauwe wortels \u2013 1,059 portie (90 g),<\/li>\n<li>rauwe broccoli \u2013 150 g.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3378\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><span style=\"font-weight: 400;\">Gevolgtrekking<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Je bilspieren zijn net zo belangrijk als andere spiergroepen in je lichaam en het trainen ervan zou geen optie moeten zijn, maar een noodzaak.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Het trainen van uw bilspieren zal uw kernkracht verbeteren en tegelijkertijd de flexibiliteit van uw onderlichaam vergroten, inclusief uw heupextensie en heupadductie.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">U moet ook een maaltijdplan aannemen dat voor u werkt. Zorg ervoor dat u schoon eet en een balans van macronutri\u00ebnten heeft die uw eiwitinname stimuleert en tegelijkertijd voorziet in uw dagelijkse energiebehoefte, afgeleid van zowel koolhydraten als gezonde vetten.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Je biltrainingsprogramma moet worden gestructureerd in overeenstemming met je bodybuildingdoel en je kunt een van de drie programma&#039;s in dit bericht uitproberen.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maar als je meer hulp nodig hebt bij het ontwikkelen van een bilspierprogramma en een voedingsschema dat specifiek is afgestemd op jouw trainingsbehoeften, kun je contact opnemen met een <\/span><a href=\"https:\/\/anabolic-coach.com\/nl\/gratis-coaching\/\"><span style=\"font-weight: 400;\">IFBB-PRO<\/span><\/a><span style=\"font-weight: 400;\"> Vraag vandaag nog een gratis consult en coaching aan.\u00a0\u00a0<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Het enige wat de meeste mannelijke en vrouwelijke bodybuilders nog meer willen dan gespierde biceps en een sixpack, is een mooi gevormde, ronde bilpartij. Om te beginnen complementeert een perfecte achterkant je algehele lichaamscompositie en zorgt het voor een evenwichtig en aantrekkelijk figuur. Mooie billen geven je bovendien meer zelfvertrouwen in het openbaar, omdat [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/nl\/perfecte-buit-met-drie-billen-trainingsprogrammas\/\">Meer<\/a><\/p>","protected":false},"author":3,"featured_media":3370,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3356","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>Building the Perfect Booty with three Top-notch Glute Training Programs - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Sculpt your dream booty with these top-notch glute training programs. 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