{"id":16203,"date":"2023-01-07T09:08:38","date_gmt":"2023-01-07T08:08:38","guid":{"rendered":"https:\/\/sportschoolplus.nl\/?p=16203"},"modified":"2023-01-07T11:37:19","modified_gmt":"2023-01-07T10:37:19","slug":"onder-bovenlichaam-splitschema","status":"publish","type":"post","link":"https:\/\/sportschoolplus.nl\/onder-bovenlichaam-splitschema\/","title":{"rendered":"Trainingsschema voor onder- en bovenlichaam"},"content":{"rendered":"

In dit artikel bespreek ik een splitschema dat als doel heeft het opbouwen van spiermassa voor alle spiergroepen. Het splitschema is verdeeld in een trainingsdag voor je bovenlichaam en je onderlichaam.<\/span>\u00a0<\/span>De spiergroepen in je bovenlichaam bestaan uit je borst, rug, armen en core. De spiergroepen in je onderlichaam bestaan uit je beenspieren met in je onderbeen je kuit en in je bovenbeen de hamstring, quadriceps en je billen.<\/strong><\/span>\u00a0<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n\n
Samenvatting trainingsschema<\/span><\/b>\u00a0<\/span><\/td>\n<\/tr>\n
Doel<\/span><\/b>\u00a0<\/span><\/td>\nSpiermassa opbouwen<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Type schema<\/span><\/b>\u00a0<\/span><\/td>\nSplit<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Aantal trainingsdagen<\/span><\/b>\u00a0<\/span><\/td>\n4x per week<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Duur<\/span><\/b>\u00a0<\/span><\/td>\n+\/- 75 minuten<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Looptijd schema<\/span><\/b>\u00a0<\/span><\/td>\n8 weken<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Rep range<\/span><\/b>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Set range<\/span><\/b>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u00a0<\/span>Training A richt zich op de spieren in je bovenlichaam en training B op je beenspieren. Elke training voer je twee keer per week uit wat betekent dat je in totaal 4 trainingsdagen per week hebt (2x training A en 2x training B).<\/span>\u00a0<\/span>Zorg ervoor dat je na twee trainingsdagen minstens een dag rust neemt.<\/span>\u00a0<\/span><\/p>\n

\u00a0<\/span><\/p>\n

Gewicht<\/span><\/b>\u00a0<\/span><\/h2>\n

Kies voor elke oefening een gewicht dat je in staat stelt om minimaal 6 reps per set uit te voeren. Dit zal tussen de 70% en 80% van je maximale gewicht liggen. Neem deze getallen als uitgangspunt wanneer je beide trainingen voor het eerst uitvoert.\u00a0<\/span>Noteer vervolgens de gewichten zodat je de volgende keer direct door kan met het juiste gewicht. Probeer het aantal kilo\u2019s tijdens de duur van dit trainingsschema op te laten lopen.<\/span>\u00a0<\/span>Onderaan dit artikel worden alle oefeningen die zijn opgenomen in het trainingsschema volledig uitgelegd.<\/span>\u00a0<\/span><\/p>\n

\u00a0<\/span><\/p>\n

Splitschema<\/span><\/b>\u00a0<\/span><\/h2>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Training A – Bovenlichaam<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Oefening<\/span><\/b>\u00a0<\/span><\/td>\nSpier<\/span><\/b>\u00a0<\/span><\/td>\nSets<\/span><\/b>\u00a0<\/span><\/td>\nReps<\/span><\/b>\u00a0<\/span><\/td>\n<\/tr>\n
Bench press<\/span>\u00a0<\/span><\/td>\nBorst<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Machine fly<\/span>\u00a0<\/span><\/td>\nBorst<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Close grip dumbbell press<\/span>\u00a0<\/span><\/td>\nBorst<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Lat machine (front)<\/span>\u00a0<\/span><\/td>\nRug<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Barbell row<\/span>\u00a0<\/span><\/td>\nRug<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Lower back extension<\/span>\u00a0<\/span><\/td>\nOnderrug<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Dips<\/span>\u00a0<\/span><\/td>\nTriceps<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Cable v-bar pushdown<\/span>\u00a0<\/span><\/td>\nTriceps<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Dumbbell press<\/span>\u00a0<\/span><\/td>\nSchouders<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
EZ-bar curl<\/span>\u00a0<\/span><\/td>\nBiceps<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Hammer curl<\/span>\u00a0<\/span><\/td>\nBiceps<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Leg raises<\/span>\u00a0<\/span><\/td>\nBuik<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n20<\/span>\u00a0<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u00a0<\/span><\/p>\n\n\n\n\n\n\n\n\n\n\n\n
Training B – Onderlichaam<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Oefening<\/span><\/b>\u00a0<\/span><\/td>\nSpier<\/span><\/b>\u00a0<\/span><\/td>\nSets<\/span><\/b>\u00a0<\/span><\/td>\nReps<\/span><\/b>\u00a0<\/span><\/td>\n<\/tr>\n
Kettlebell squat<\/span>\u00a0<\/span><\/td>\nQuadriceps & bil<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Leg curl<\/span>\u00a0<\/span><\/td>\nHamstring<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Walking lunges<\/span>\u00a0<\/span><\/td>\nQuadriceps<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
1-leg cable kickback<\/span>\u00a0<\/span><\/td>\nHamstring<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Hip thrust<\/span>\u00a0<\/span><\/td>\nBil<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Leg press<\/span>\u00a0<\/span><\/td>\nQuadriceps<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
Calf press<\/span>\u00a0<\/span><\/td>\nKuiten<\/span>\u00a0<\/span><\/td>\n2 – 4<\/span>\u00a0<\/span><\/td>\n6 – 12<\/span>\u00a0<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\"Sportschool<\/a><\/span><\/p>\n

Uitleg oefeningen bovenlichaam<\/span><\/b>\u00a0<\/span><\/h2>\n

Bench press (horizontaal)<\/span><\/b>\u00a0<\/span><\/h3>\n