{"id":8396,"date":"2023-03-13T13:55:55","date_gmt":"2023-03-13T13:55:55","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/wees-altijd-flexibel-darren-lee\/"},"modified":"2026-03-30T23:04:23","modified_gmt":"2026-03-30T22:04:23","slug":"wees-altijd-flexibel-darren-lee","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/nl\/blog\/wees-altijd-flexibel-darren-lee\/","title":{"rendered":"Wees altijd flexibel! \u2013 Darren Lee"},"content":{"rendered":"<p class=\"p2\">Omdat ik al vele jaren fiets, begrijp ik de enorme voordelen, zowel mentaal als fysiek, die een mens kan verwachten tijdens het fietsen. Ik heb meerdere keren gesproken over onderwerpen als macht, gewichtsverlies, geestelijke gezondheid en revalidatie\u2026. en als groot pleitbezorger van fietsen vind ik het moeilijk om te praten over eventuele negatieve kanten die je kunt ervaren tijdens het fietsen, maar er zijn er een paar en je moet je ervan bewust zijn.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Van zadelpijn tot de beruchte gevoelloze billen en zelfs gevoelloze tenen en vingers tijdens langere ritten: er zijn een aantal kleine nadelen bij het kiezen van een fiets voor jouw fitnessbehoeften. De meeste hiervan kunnen worden overwonnen door eenvoudigweg meer tijd in het zadel door te brengen en uw lichaam te laten wennen aan het rijden, of door simpelweg meer geschikte kleding aan te nemen die speciaal is ontworpen om bepaalde delen van het lichaam te beschermen, te rijden met fietsschoenen met schoenplaatjes en natuurlijk door ervoor te zorgen dat uw fiets correct is afgesteld. Hoe goed u uw fiets ook heeft afgesteld of hoe goed uw kleding ook is, er is \u00e9\u00e9n belangrijk neveneffect waar alle fietsers mee te maken krijgen en dat is een verlies aan fysieke flexibiliteit buiten de fiets.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Je kunt niet ontkomen aan het feit dat fietsen, ook al is het een uiterst effici\u00ebnte manier om je energiesystemen, kern en onderlichaam te trainen, ook een relatief statische activiteit is voor het menselijk lichaam met zeer weinig dynamisch bewegingsbereik voor het grootste deel van ons lichaam. Over het algemeen betekent dit dat wanneer u klaar bent met uw rit, het uiterst belangrijk is om op zijn minst basisoefeningen te doen om de spanning uit bepaalde delen van het lichaam te verminderen&#8230; met name de benen, schouders en onderrug.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Veel fietsers vullen hun fietstraining aan met activiteiten zoals yoga of pilates of op zijn minst speciale stretchsessies. Professionele wielrenners hebben soms last van verkorting van de hamstrings als gevolg van de spanning bij het trappen en er wordt veel tijd besteed aan het strekken van die hamstrings na elke rit.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Als u op welke manier dan ook fietst, dan heeft u waarschijnlijk al eens een of ander ongemak ervaren na het fietsen en hoeft u niet overtuigd te worden om een \u200b\u200bpaar rekoefeningen na het fietsen toe te voegen aan uw dagelijkse fitnessroutine. Als je op het punt staat om met indoorfietslessen te beginnen of voor de eerste keer gaat paardrijden, is het waarschijnlijk een goed idee om vanaf het begin een paar basisoefeningen te doen na elke rit. Ik heb hieronder een paar voorbeelden opgenomen om in ieder geval de basis te behandelen.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p4\">Bovenlichaam<span style=\"text-decoration: underline;\"><strong>Upper body<\/strong><\/span><\/p>\n<p class=\"p2\">Na de rit Strekt de schouder\/bovenrug zich uit.<strong>Post ride Shoulder\/Upper back stretches.<span class=\"Apple-converted-space\">\u00a0<\/span><\/strong><\/p>\n<p class=\"p2\">Ten eerste, terwijl u nog steeds op de fiets zit met de voeten in de pedalen, til uw handen met een rechte rug van de stang, steek een gestrekte arm voor de borst en trek met de andere arm om de rekoefening 8 tot 10 seconden vast te houden. Dezelfde oefening voor de andere arm en tweemaal herhalen op elke arm.<span class=\"Apple-converted-space\">\u00a0 <\/span><span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Deze rekoefening verlicht de spanning in de achterste deltaspier en trapezius, evenals in het schouderbladgebied.<span class=\"Apple-converted-space\">\u00a0<\/span><img decoding=\"async\" alt=\"\" src=\"https:\/\/imgur.com\/a\/LfOqAnB\"\/><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"wp-image-1825 size-full alignnone\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-54-0562c81e0467b0b.png\" title=\"Darren-Lee-exercising-6\" width=\"448\"\/><\/p>\n<p class=\"p2\">Ten tweede: til \u00e9\u00e9n arm verticaal omhoog en buig vervolgens de arm zodat de onderarm achter het hoofd passeert. Gebruik de andere arm om te strekken en houd de rek vast, waarbij u de extensie tot aan de heup voelt gedurende 8 tot 10 seconden. Hetzelfde voor de andere arm en herhaal twee keer.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Deze stretch verlicht de spanning aan de voorkant van de \u2018Lats\u2019 en de zijkant van het lichaam, evenals de hele schouder en nek.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\"><img decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"alignnone wp-image-1826 size-full\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-54-3262c81e293f802.png\" title=\"Darren-Lee-exercising-5\" width=\"451\"\/><\/p>\n<p class=\"p4\">Onderlichaam<span style=\"text-decoration: underline;\"><strong>Lower Body<\/strong><\/span><\/p>\n<p class=\"p2\">Viervoudige stretch.<br \/>\nGebruik de fiets voor stabiliteit, til \u00e9\u00e9n been naar achteren en houd het met uw hand bij de voet vast. Druk de heup aan die kant naar voren om de rek te verlengen. Hetzelfde geldt voor de andere kant en herhaal dit tweemaal gedurende 8 tot 10 seconden.<strong>Quad stretch.<br \/>\n<\/strong><span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><img decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"alignnone wp-image-1827 size-full\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-54-5862c81e7135a6b.png\" title=\"Darren-Lee-exercising-4\" width=\"449\"\/><\/p>\n<p class=\"p2\">Een kuitstretch.<br \/>\nHierbij wordt gebruik gemaakt van een verhoogd gedeelte van het fietsframe of als alternatief een gewichtsplaat op de vloer of iets dergelijks, plaats de tenen van \u00e9\u00e9n voet op het verhoogde oppervlak en houd de hiel op de vloer.<strong>A Calf Stretch.<br \/>\n<\/strong><span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Verplaats uw lichaamsgewicht naar voren en houd uw hiel naar beneden om de rek te verlengen.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Je kuit, achillespees en wreef zullen je dankbaar zijn voor dit stuk.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app \" class=\"alignnone wp-image-1828 size-full\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-55-2362c81e9b29023.png\" title=\"Darren-Lee-exercising-3\" width=\"451\"\/><\/p>\n<p class=\"p2\">Hamstring-strekking.<strong>Hamstring stretch.<\/strong><\/p>\n<p class=\"p2\">Hiervoor moet u de hiel van \u00e9\u00e9n voet op een hoger punt op de fiets plaatsen, terwijl u uw been recht houdt. Reik dan naar je voet of plaats in ieder geval een hand op je scheenbeen en schuif naar je voet, afhankelijk van hoe ver je kunt reiken.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Laat de hamstring en de onderrug los en reset de achterste spierketen.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Houd 8 tot 10 seconden vast op elk been en herhaal twee keer.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"alignnone wp-image-1829 size-full\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-55-4262c82363a99c3.png\" title=\"Darren-Lee-exercising-2\" width=\"407\"\/><\/p>\n<p class=\"p2\">Glute stretch.<strong>Glute stretch.<\/strong><\/p>\n<p class=\"p2\">Dit is de ultieme stretch voor de benen na het fietsen, waardoor de spanning van de bilspieren, heupflexoren, hamstrings en onderrug wordt opgeheven.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Kruis \u00e9\u00e9n knie met de voet van het andere been en hurk vervolgens, terwijl u de fiets vasthoudt voor stabiliteit, op het ene been terwijl u enige neerwaartse druk uitoefent op de gekruiste knie om de rek te verlengen.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Houd 8 tot 10 seconden vast en herhaal twee keer op elk been.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\"><img loading=\"lazy\" decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"alignnone size-full wp-image-1830\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-55-5862c82382f23a1.png\" title=\"Darren-Lee-exercising\" width=\"452\"\/><\/p>\n<p class=\"p2\">Deze stukken zijn eenvoudigweg het absolute minimum dat elke indoorfietser na de rit aanbeveelt voordat hij de fiets en de sessie verlaat. Ze zullen aandacht besteden aan de belangrijkste spiergroepen die worden gebruikt bij de pedaalrotatie en aan de meeste spanningspunten die worden be\u00efnvloed tijdens het rijden op een statische fiets.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Ik raad nog steeds aanvullende oefeningen en stretchoefeningen aan om de winst voor elke indoorfietser te maximaliseren, maar deze basisstretchoefeningen zullen in ieder geval je herstelperiode op de meest positieve toon beginnen.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Omdat ik al vele jaren fiets, begrijp ik de enorme voordelen, zowel mentaal als fysiek, die een mens kan verwachten tijdens het fietsen. Ik heb meerdere keren gesproken over onderwerpen als macht,&#8230;<\/p>\n","protected":false},"author":3,"featured_media":8397,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[56],"tags":[],"class_list":["post-8396","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingszone-nl"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Always be flexible! - Darren Lee<\/title>\n<meta name=\"description\" content=\"From saddle soreness to the infamous numb bum, there are a number of minor drawbacks when choosing a bike for your fitness needs. 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