[{"data":1,"prerenderedAt":503},["ShallowReactive",2],{"nomly-workout-beginner-gym-schema-3x-week":3,"nomly-workout-related-beginner-gym-schema-3x-week":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-gym-schema-3x-week.md","Beginner gym-schema (3× per week)",{"type":7,"value":8,"toc":123},"minimark",[9,18,23,26,66,69,73,86,90,107,116],[10,11,12,13,17],"p",{},"Nieuw in de sportschool? Begin niet met tien machines door elkaar, maar met een simpel ",[14,15,16],"strong",{},"full-body\nschema"," dat je 3× per week doet. Zo leer je de basisbewegingen en bouw je een fundament.",[19,20,22],"h2",{"id":21},"het-schema-3-per-week-full-body","Het schema (3× per week, full-body)",[10,24,25],{},"Doe elke training dezelfde oefeningen, 3 sets van 8–12 herhalingen, met 60–90 seconden rust:",[27,28,29,36,42,48,54,60],"ul",{},[30,31,32,35],"li",{},[14,33,34],{},"Squat"," (of legpress) — benen",[30,37,38,41],{},[14,39,40],{},"Bankdrukken"," (of chest press machine) — borst",[30,43,44,47],{},[14,45,46],{},"Roeien"," (cable of machine row) — rug",[30,49,50,53],{},[14,51,52],{},"Schouderdrukken"," (dumbbell of machine) — schouders",[30,55,56,59],{},[14,57,58],{},"Lat pulldown"," — rug\u002Fbiceps",[30,61,62,65],{},[14,63,64],{},"Plank"," — core, 3 × 30 sec",[10,67,68],{},"Rust minstens één dag tussen de trainingen (bijv. ma\u002Fwo\u002Fvr).",[19,70,72],{"id":71},"progressie-de-sleutel-tot-resultaat","Progressie: de sleutel tot resultaat",[10,74,75,76,79,80,85],{},"Word je een oefening makkelijk? Verhoog dan ",[14,77,78],{},"licht"," het gewicht of doe een herhaling meer. Dit heet\nprogressieve overload — het is dé motor achter spiergroei. Meer daarover in\n",[81,82,84],"a",{"href":83},"\u002Fnomly\u002Fblog\u002Fspiermassa-opbouwen-voeding","spiermassa opbouwen",".",[19,87,89],{"id":88},"genoeg-eten-en-herstellen","Genoeg eten en herstellen",[10,91,92,93,97,98,102,103,85],{},"Kracht bouw je op met training én voeding. Zorg voor voldoende\n",[81,94,96],{"href":95},"\u002Fnomly\u002Fblog\u002Feiwit-hoeveel-per-dag","eiwit"," en rust. Nog geen tijd voor de gym? Start thuis met de\n",[81,99,101],{"href":100},"\u002Fnomly\u002Fworkouts\u002Fbeginner-full-body-thuis","full-body thuisworkout",". Klaar voor meer? Ga door naar de\n",[81,104,106],{"href":105},"\u002Fnomly\u002Fworkouts\u002Fintermediate-push-pull-legs","push\u002Fpull\u002Flegs-split",[108,109,110],"blockquote",{},[10,111,112,115],{},[14,113,114],{},"Let op:"," dit is algemene informatie, geen persoonlijk trainings- of medisch advies.",[117,118,120],"cta-nomly",{"title":119},"Houd je voortgang bij",[10,121,122],{},"Log je trainingen en voeding in Nomly en zie of je genoeg eet om te groeien.",{"title":124,"searchDepth":125,"depth":125,"links":126},"",2,[127,128,129],{"id":21,"depth":125,"text":22},{"id":71,"depth":125,"text":72},{"id":88,"depth":125,"text":89},"2026-08-05","Een simpel full-body sportschoolschema voor beginners, drie keer per week. Met de basisoefeningen, sets en herhalingen.",45,"md",null,"Beginner",{},true,"\u002Fnomly-workouts\u002Fbeginner-gym-schema-3x-week",{"title":5,"description":131},"nomly-workouts\u002Fbeginner-gym-schema-3x-week","a729Gaiiofmhv-Wole-ySOERt7k0ct4D4OhfVpf6_g8",[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-full-body-thuis.md","Beginner full-body workout (thuis, zonder materiaal)",{"type":7,"value":147,"toc":250},[148,151,155,158,195,198,202,222,238,244],[10,149,150],{},"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.",[19,152,154],{"id":153},"de-workout-3-rondes","De workout (3 rondes)",[10,156,157],{},"Doe elke oefening, rust 30–60 seconden tussen de rondes:",[27,159,160,166,172,178,183,189],{},[30,161,162,165],{},[14,163,164],{},"Squats"," — 12 herhalingen",[30,167,168,171],{},[14,169,170],{},"Push-ups"," (eventueel op je knieën) — 8–12 herhalingen",[30,173,174,177],{},[14,175,176],{},"Uitvalspassen (lunges)"," — 10 per been",[30,179,180,182],{},[14,181,64],{}," — 20–40 seconden vasthouden",[30,184,185,188],{},[14,186,187],{},"Glute bridges"," — 15 herhalingen",[30,190,191,194],{},[14,192,193],{},"Jumping jacks"," — 30 seconden",[10,196,197],{},"Begin met 2 rondes als 3 te veel is, en bouw op.",[19,199,201],{"id":200},"tips-voor-beginners","Tips voor beginners",[27,203,204,210,216],{},[30,205,206,209],{},[14,207,208],{},"Techniek eerst."," Liever langzaam en correct dan snel en slordig.",[30,211,212,215],{},[14,213,214],{},"Rust genoeg."," 2–3 keer per week is genoeg om te starten; je spieren groeien tijdens rust.",[30,217,218,221],{},[14,219,220],{},"Wees geduldig."," Consistentie over weken is belangrijker dan één zware sessie.",[10,223,224,225,229,230,234,235,85],{},"Wil je naar de sportschool? Ga verder met het ",[81,226,228],{"href":227},"\u002Fnomly\u002Fworkouts\u002Fbeginner-gym-schema-3x-week","beginner gym-schema",".\nEn om je conditie op te bouwen: ",[81,231,233],{"href":232},"\u002Fnomly\u002Fworkouts\u002Fbeginner-cardio-starten","je eerste 5 km",". Meer weten\nover eten rond je training? Lees ",[81,236,237],{"href":95},"eiwit per dag",[108,239,240],{},[10,241,242,115],{},[14,243,114],{},[117,245,247],{"title":246},"Beweging telt mee",[10,248,249],{},"Log deze workout in Nomly en zie hoeveel calorieën je ongeveer verbrandt.",{"title":124,"searchDepth":125,"depth":125,"links":251},[252,253],{"id":153,"depth":125,"text":154},{"id":200,"depth":125,"text":201},"2026-08-06","Een complete full-body workout voor thuis met alleen je eigen lichaamsgewicht. Perfect om mee te starten, geen apparatuur nodig.",30,{},"\u002Fnomly-workouts\u002Fbeginner-full-body-thuis",{"title":145,"description":255},"nomly-workouts\u002Fbeginner-full-body-thuis","GD7yzVNiL05rJGpw1885LqsxxpWp_ARY0J7ywSvcag8",{"id":263,"title":264,"body":265,"date":372,"description":373,"duration":256,"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 ",[14,271,272],{},"afwisselen van hardlopen en wandelen"," en geduldig opbouwen.",[19,275,277],{"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:",[27,282,283,289,295,301,307],{},[30,284,285,288],{},[14,286,287],{},"Week 1:"," 1 min hardlopen, 2 min wandelen — 8 keer.",[30,290,291,294],{},[14,292,293],{},"Week 2:"," 2 min hardlopen, 2 min wandelen — 6 keer.",[30,296,297,300],{},[14,298,299],{},"Week 3:"," 3 min hardlopen, 1,5 min wandelen — 5 keer.",[30,302,303,306],{},[14,304,305],{},"Week 4:"," 5 min hardlopen, 1 min wandelen — 4 keer.",[30,308,309,312],{},[14,310,311],{},"Week 5–6:"," bouw op naar 20–30 min aaneengesloten hardlopen (~5 km).",[19,314,316],{"id":315},"voorkom-blessures","Voorkom blessures",[27,318,319,325,331],{},[30,320,321,324],{},[14,322,323],{},"Bouw rustig op"," — niet meer dan ~10% afstand per week erbij.",[30,326,327,330],{},[14,328,329],{},"Rustdagen"," tussen de sessies; je pezen en gewrichten hebben tijd nodig.",[30,332,333,336],{},[14,334,335],{},"Warming-up"," met 5 minuten wandelen, en rustig uitlopen.",[10,338,339,340,342,343,347,348,85],{},"Zodra je 5 km loopt, kun je dat prima combineren met kracht — zie het\n",[81,341,228],{"href":227}," — of doorbouwen richting\n",[81,344,346],{"href":345},"\u002Fnomly\u002Fworkouts\u002Fhyrox-uitleg-voor-beginners","Hyrox",". Hoeveel je verbrandt met hardlopen lees je in\n",[81,349,351],{"href":350},"\u002Fnomly\u002Fblog\u002Fcalorieen-verbranden-met-sport","calorieën verbranden met sport",[108,353,354],{},[10,355,356,115],{},[14,357,114],{},[117,359,361],{"title":360},"Log je km's",[10,362,363,364,367],{},"In Nomly voeg je een hardloopsessie toe op ",[14,365,366],{},"afstand (km)"," — je verbruik wordt automatisch berekend.",{"title":124,"searchDepth":125,"depth":125,"links":369},[370,371],{"id":276,"depth":125,"text":277},{"id":315,"depth":125,"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":254,"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.",[19,388,390],{"id":389},"hoe-ziet-een-hyrox-eruit","Hoe ziet een Hyrox eruit?",[10,392,393,394,397],{},"Je loopt ",[14,395,396],{},"8 × 1 km",", en na elke kilometer doe je één station:",[399,400,401,404,407,410,413,416,419,422],"ol",{},[30,402,403],{},"1000 m SkiErg",[30,405,406],{},"50 m sledge push",[30,408,409],{},"50 m sledge pull",[30,411,412],{},"80 m burpee broad jumps",[30,414,415],{},"1000 m roeien",[30,417,418],{},"200 m farmers carry",[30,420,421],{},"100 m sandbag lunges",[30,423,424],{},"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.",[19,429,431],{"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.",[19,436,438],{"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 ",[14,443,444],{},"duurvermogen"," (hardlopen\u002Froeien) en ",[14,447,448],{},"kracht-uithoudingsvermogen"," (veel\nherhalingen met matig gewicht). Bouw allebei rustig op. Een goede start:",[27,451,452,458],{},[30,453,454,455,457],{},"2× per week hardlopen (zie ",[81,456,233],{"href":232},")",[30,459,460],{},"1–2× per week functionele kracht (lunges, wall balls, roeien)",[10,462,463,464,468,469,85],{},"Volg daarna een gericht schema, zoals ons ",[81,465,467],{"href":466},"\u002Fnomly\u002Fworkouts\u002Fhyrox-trainingsschema-8-weken","8-weken Hyrox-schema",",\nen test jezelf met een ",[81,470,472],{"href":471},"\u002Fnomly\u002Fworkouts\u002Fhyrox-simulatie-workout","Hyrox-simulatie",[10,474,475,476,85],{},"Een Hyrox verbrandt flink wat calorieën — hoe je dat schat en meetelt lees je in\n",[81,477,351],{"href":350},[108,479,480],{},[10,481,482,484],{},[14,483,114],{}," dit is algemene informatie, geen persoonlijk trainings- of medisch advies. Bouw rustig op.",[117,486,488],{"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":124,"searchDepth":125,"depth":125,"links":492},[493,494,495],{"id":389,"depth":125,"text":390},{"id":430,"depth":125,"text":431},{"id":437,"depth":125,"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",1788471485056]