[{"data":1,"prerenderedAt":503},["ShallowReactive",2],{"nomly-workout-beginner-full-body-thuis":3,"nomly-workout-related-beginner-full-body-thuis":142},{"id":4,"title":5,"body":6,"date":130,"description":131,"duration":132,"extension":133,"image":134,"level":135,"meta":136,"navigation":137,"path":138,"seo":139,"stem":140,"__hash__":141},"nomlyWorkouts\u002Fnomly-workouts\u002Fbeginner-full-body-thuis.md","Beginner full-body workout (thuis, zonder materiaal)",{"type":7,"value":8,"toc":124},"minimark",[9,13,18,21,62,65,69,89,108,117],[10,11,12],"p",{},"Je hebt geen sportschool of gewichten nodig om te beginnen. Deze full-body workout gebruikt alleen je\neigen lichaamsgewicht en duurt zo'n 30 minuten. Ideaal als eerste stap.",[14,15,17],"h2",{"id":16},"de-workout-3-rondes","De workout (3 rondes)",[10,19,20],{},"Doe elke oefening, rust 30–60 seconden tussen de rondes:",[22,23,24,32,38,44,50,56],"ul",{},[25,26,27,31],"li",{},[28,29,30],"strong",{},"Squats"," — 12 herhalingen",[25,33,34,37],{},[28,35,36],{},"Push-ups"," (eventueel op je knieën) — 8–12 herhalingen",[25,39,40,43],{},[28,41,42],{},"Uitvalspassen (lunges)"," — 10 per been",[25,45,46,49],{},[28,47,48],{},"Plank"," — 20–40 seconden vasthouden",[25,51,52,55],{},[28,53,54],{},"Glute bridges"," — 15 herhalingen",[25,57,58,61],{},[28,59,60],{},"Jumping jacks"," — 30 seconden",[10,63,64],{},"Begin met 2 rondes als 3 te veel is, en bouw op.",[14,66,68],{"id":67},"tips-voor-beginners","Tips voor beginners",[22,70,71,77,83],{},[25,72,73,76],{},[28,74,75],{},"Techniek eerst."," Liever langzaam en correct dan snel en slordig.",[25,78,79,82],{},[28,80,81],{},"Rust genoeg."," 2–3 keer per week is genoeg om te starten; je spieren groeien tijdens rust.",[25,84,85,88],{},[28,86,87],{},"Wees geduldig."," Consistentie over weken is belangrijker dan één zware sessie.",[10,90,91,92,97,98,102,103,107],{},"Wil je naar de sportschool? Ga verder met het ",[93,94,96],"a",{"href":95},"\u002Fnomly\u002Fworkouts\u002Fbeginner-gym-schema-3x-week","beginner gym-schema",".\nEn om je conditie op te bouwen: ",[93,99,101],{"href":100},"\u002Fnomly\u002Fworkouts\u002Fbeginner-cardio-starten","je eerste 5 km",". Meer weten\nover eten rond je training? Lees ",[93,104,106],{"href":105},"\u002Fnomly\u002Fblog\u002Feiwit-hoeveel-per-dag","eiwit per dag",".",[109,110,111],"blockquote",{},[10,112,113,116],{},[28,114,115],{},"Let op:"," dit is algemene informatie, geen persoonlijk trainings- of medisch advies.",[118,119,121],"cta-nomly",{"title":120},"Beweging telt mee",[10,122,123],{},"Log deze workout in Nomly en zie hoeveel calorieën je ongeveer verbrandt.",{"title":125,"searchDepth":126,"depth":126,"links":127},"",2,[128,129],{"id":16,"depth":126,"text":17},{"id":67,"depth":126,"text":68},"2026-08-06","Een complete full-body workout voor thuis met alleen je eigen lichaamsgewicht. Perfect om mee te starten, geen apparatuur nodig.",30,"md",null,"Beginner",{},true,"\u002Fnomly-workouts\u002Fbeginner-full-body-thuis",{"title":5,"description":131},"nomly-workouts\u002Fbeginner-full-body-thuis","GD7yzVNiL05rJGpw1885LqsxxpWp_ARY0J7ywSvcag8",[143,262,379],{"id":144,"title":145,"body":146,"date":254,"description":255,"duration":256,"extension":133,"image":134,"level":135,"meta":257,"navigation":137,"path":258,"seo":259,"stem":260,"__hash__":261},"nomlyWorkouts\u002Fnomly-workouts\u002Fbeginner-gym-schema-3x-week.md","Beginner gym-schema (3× per week)",{"type":7,"value":147,"toc":249},[148,155,159,162,199,202,206,217,221,237,243],[10,149,150,151,154],{},"Nieuw in de sportschool? Begin niet met tien machines door elkaar, maar met een simpel ",[28,152,153],{},"full-body\nschema"," dat je 3× per week doet. Zo leer je de basisbewegingen en bouw je een fundament.",[14,156,158],{"id":157},"het-schema-3-per-week-full-body","Het schema (3× per week, full-body)",[10,160,161],{},"Doe elke training dezelfde oefeningen, 3 sets van 8–12 herhalingen, met 60–90 seconden rust:",[22,163,164,170,176,182,188,194],{},[25,165,166,169],{},[28,167,168],{},"Squat"," (of legpress) — benen",[25,171,172,175],{},[28,173,174],{},"Bankdrukken"," (of chest press machine) — borst",[25,177,178,181],{},[28,179,180],{},"Roeien"," (cable of machine row) — rug",[25,183,184,187],{},[28,185,186],{},"Schouderdrukken"," (dumbbell of machine) — schouders",[25,189,190,193],{},[28,191,192],{},"Lat pulldown"," — rug\u002Fbiceps",[25,195,196,198],{},[28,197,48],{}," — core, 3 × 30 sec",[10,200,201],{},"Rust minstens één dag tussen de trainingen (bijv. ma\u002Fwo\u002Fvr).",[14,203,205],{"id":204},"progressie-de-sleutel-tot-resultaat","Progressie: de sleutel tot resultaat",[10,207,208,209,212,213,107],{},"Word je een oefening makkelijk? Verhoog dan ",[28,210,211],{},"licht"," het gewicht of doe een herhaling meer. Dit heet\nprogressieve overload — het is dé motor achter spiergroei. Meer daarover in\n",[93,214,216],{"href":215},"\u002Fnomly\u002Fblog\u002Fspiermassa-opbouwen-voeding","spiermassa opbouwen",[14,218,220],{"id":219},"genoeg-eten-en-herstellen","Genoeg eten en herstellen",[10,222,223,224,227,228,232,233,107],{},"Kracht bouw je op met training én voeding. Zorg voor voldoende\n",[93,225,226],{"href":105},"eiwit"," en rust. Nog geen tijd voor de gym? Start thuis met de\n",[93,229,231],{"href":230},"\u002Fnomly\u002Fworkouts\u002Fbeginner-full-body-thuis","full-body thuisworkout",". Klaar voor meer? Ga door naar de\n",[93,234,236],{"href":235},"\u002Fnomly\u002Fworkouts\u002Fintermediate-push-pull-legs","push\u002Fpull\u002Flegs-split",[109,238,239],{},[10,240,241,116],{},[28,242,115],{},[118,244,246],{"title":245},"Houd je voortgang bij",[10,247,248],{},"Log je trainingen en voeding in Nomly en zie of je genoeg eet om te groeien.",{"title":125,"searchDepth":126,"depth":126,"links":250},[251,252,253],{"id":157,"depth":126,"text":158},{"id":204,"depth":126,"text":205},{"id":219,"depth":126,"text":220},"2026-08-05","Een simpel full-body sportschoolschema voor beginners, drie keer per week. Met de basisoefeningen, sets en herhalingen.",45,{},"\u002Fnomly-workouts\u002Fbeginner-gym-schema-3x-week",{"title":145,"description":255},"nomly-workouts\u002Fbeginner-gym-schema-3x-week","a729Gaiiofmhv-Wole-ySOERt7k0ct4D4OhfVpf6_g8",{"id":263,"title":264,"body":265,"date":372,"description":373,"duration":132,"extension":133,"image":134,"level":135,"meta":374,"navigation":137,"path":375,"seo":376,"stem":377,"__hash__":378},"nomlyWorkouts\u002Fnomly-workouts\u002Fbeginner-cardio-starten.md","Je eerste 5 km: van wandelen naar hardlopen",{"type":7,"value":266,"toc":368},[267,274,278,281,313,317,337,352,358],[10,268,269,270,273],{},"Kun je nog geen 5 km hardlopen? Geen zorgen — met een rustig opbouwschema kom je er in een paar weken.\nHet geheim is ",[28,271,272],{},"afwisselen van hardlopen en wandelen"," en geduldig opbouwen.",[14,275,277],{"id":276},"het-opbouwschema-3-per-week","Het opbouwschema (3× per week)",[10,279,280],{},"Begin met korte hardloopstukjes en meer wandelen; verschuif de balans elke week:",[22,282,283,289,295,301,307],{},[25,284,285,288],{},[28,286,287],{},"Week 1:"," 1 min hardlopen, 2 min wandelen — 8 keer.",[25,290,291,294],{},[28,292,293],{},"Week 2:"," 2 min hardlopen, 2 min wandelen — 6 keer.",[25,296,297,300],{},[28,298,299],{},"Week 3:"," 3 min hardlopen, 1,5 min wandelen — 5 keer.",[25,302,303,306],{},[28,304,305],{},"Week 4:"," 5 min hardlopen, 1 min wandelen — 4 keer.",[25,308,309,312],{},[28,310,311],{},"Week 5–6:"," bouw op naar 20–30 min aaneengesloten hardlopen (~5 km).",[14,314,316],{"id":315},"voorkom-blessures","Voorkom blessures",[22,318,319,325,331],{},[25,320,321,324],{},[28,322,323],{},"Bouw rustig op"," — niet meer dan ~10% afstand per week erbij.",[25,326,327,330],{},[28,328,329],{},"Rustdagen"," tussen de sessies; je pezen en gewrichten hebben tijd nodig.",[25,332,333,336],{},[28,334,335],{},"Warming-up"," met 5 minuten wandelen, en rustig uitlopen.",[10,338,339,340,342,343,347,348,107],{},"Zodra je 5 km loopt, kun je dat prima combineren met kracht — zie het\n",[93,341,96],{"href":95}," — of doorbouwen richting\n",[93,344,346],{"href":345},"\u002Fnomly\u002Fworkouts\u002Fhyrox-uitleg-voor-beginners","Hyrox",". Hoeveel je verbrandt met hardlopen lees je in\n",[93,349,351],{"href":350},"\u002Fnomly\u002Fblog\u002Fcalorieen-verbranden-met-sport","calorieën verbranden met sport",[109,353,354],{},[10,355,356,116],{},[28,357,115],{},[118,359,361],{"title":360},"Log je km's",[10,362,363,364,367],{},"In Nomly voeg je een hardloopsessie toe op ",[28,365,366],{},"afstand (km)"," — je verbruik wordt automatisch berekend.",{"title":125,"searchDepth":126,"depth":126,"links":369},[370,371],{"id":276,"depth":126,"text":277},{"id":315,"depth":126,"text":316},"2026-08-04","Een opbouwschema voor beginners om in een paar weken 5 km aaneengesloten te kunnen hardlopen, zonder blessures.",{},"\u002Fnomly-workouts\u002Fbeginner-cardio-starten",{"title":264,"description":373},"nomly-workouts\u002Fbeginner-cardio-starten","HigbIdpb54Bi71jW9FlWse7r_CY2F7SmTfBN3TbAjz8",{"id":380,"title":381,"body":382,"date":130,"description":496,"duration":497,"extension":133,"image":134,"level":346,"meta":498,"navigation":137,"path":499,"seo":500,"stem":501,"__hash__":502},"nomlyWorkouts\u002Fnomly-workouts\u002Fhyrox-uitleg-voor-beginners.md","Wat is Hyrox? Uitleg voor beginners",{"type":7,"value":383,"toc":491},[384,387,391,398,425,428,432,435,439,450,461,473,478,485],[10,385,386],{},"Hyrox is een indoor fitnessrace die hardlopen combineert met acht functionele krachtstations. Het is\nhét evenement voor wie van zowel cardio als kracht houdt — en je hoeft er geen topatleet voor te zijn\nom te starten.",[14,388,390],{"id":389},"hoe-ziet-een-hyrox-eruit","Hoe ziet een Hyrox eruit?",[10,392,393,394,397],{},"Je loopt ",[28,395,396],{},"8 × 1 km",", en na elke kilometer doe je één station:",[399,400,401,404,407,410,413,416,419,422],"ol",{},[25,402,403],{},"1000 m SkiErg",[25,405,406],{},"50 m sledge push",[25,408,409],{},"50 m sledge pull",[25,411,412],{},"80 m burpee broad jumps",[25,414,415],{},"1000 m roeien",[25,417,418],{},"200 m farmers carry",[25,420,421],{},"100 m sandbag lunges",[25,423,424],{},"100 wall balls",[10,426,427],{},"Totaal loop je dus 8 km, met acht krachtonderdelen ertussen. De klok loopt door — het is een race\ntegen de tijd.",[14,429,431],{"id":430},"waarom-het-populair-is","Waarom het populair is",[10,433,434],{},"Hyrox is voor iedereen te doen: er zijn categorieën van beginner tot pro, en je kunt solo, in duo of\nin een team meedoen. Het is meetbaar (je tijd), sociaal en het traint je hele lichaam.",[14,436,438],{"id":437},"zo-begin-je-met-trainen","Zo begin je met trainen",[10,440,441,442,445,446,449],{},"De basis is een mix van ",[28,443,444],{},"duurvermogen"," (hardlopen\u002Froeien) en ",[28,447,448],{},"kracht-uithoudingsvermogen"," (veel\nherhalingen met matig gewicht). Bouw allebei rustig op. Een goede start:",[22,451,452,458],{},[25,453,454,455,457],{},"2× per week hardlopen (zie ",[93,456,101],{"href":100},")",[25,459,460],{},"1–2× per week functionele kracht (lunges, wall balls, roeien)",[10,462,463,464,468,469,107],{},"Volg daarna een gericht schema, zoals ons ",[93,465,467],{"href":466},"\u002Fnomly\u002Fworkouts\u002Fhyrox-trainingsschema-8-weken","8-weken Hyrox-schema",",\nen test jezelf met een ",[93,470,472],{"href":471},"\u002Fnomly\u002Fworkouts\u002Fhyrox-simulatie-workout","Hyrox-simulatie",[10,474,475,476,107],{},"Een Hyrox verbrandt flink wat calorieën — hoe je dat schat en meetelt lees je in\n",[93,477,351],{"href":350},[109,479,480],{},[10,481,482,484],{},[28,483,115],{}," dit is algemene informatie, geen persoonlijk trainings- of medisch advies. Bouw rustig op.",[118,486,488],{"title":487},"Houd je training + voeding bij",[10,489,490],{},"Log je workouts in Nomly (met km voor het hardloopdeel) en zie je netto-calorieën per dag.",{"title":125,"searchDepth":126,"depth":126,"links":492},[493,494,495],{"id":389,"depth":126,"text":390},{"id":430,"depth":126,"text":431},{"id":437,"depth":126,"text":438},"Hyrox is dé fitnessrace die kracht en cardio combineert. Wat houdt het in, welke 8 onderdelen zijn er, en hoe begin je met trainen?",60,{},"\u002Fnomly-workouts\u002Fhyrox-uitleg-voor-beginners",{"title":381,"description":496},"nomly-workouts\u002Fhyrox-uitleg-voor-beginners","1-cb8dpVyroYqXOsx8nYGknb__PdOS1o6VUyK25xfFU",1788471484929]