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[Kleding](https://www.nike.com/be/w/dames-sale-kleding-3yaepz5e1x6z6ymx6) - [Accessoires](https://www.nike.com/be/w/dames-sale-accessoires-en-gear-3yaepz5e1x6zawwpw) - [Sale voor kids](https://www.nike.com/be/w/kids-sale-3yaepzv4dh) - [Shop alles in de sale](https://www.nike.com/be/w/kids-sale-3yaepzv4dh) - [Schoenen](https://www.nike.com/be/w/kids-sale-schoenen-3yaepzv4dhzy7ok) - [Kleding](https://www.nike.com/be/w/kids-sale-kleding-3yaepz6ymx6zv4dh) - [Accessoires](https://www.nike.com/be/w/kids-sale-accessoires-en-gear-3yaepzawwpwzv4dh) - [Sale per sport](https://www.nike.com/be/w/sale-performance-3k7dgz3yaep) - [Voetbal](https://www.nike.com/be/w/sale-voetbal-1gdj0z3yaep) - [Hardlopen](https://www.nike.com/be/w/sale-hardlopen-37v7jz3yaep) - [Fitness en training](https://www.nike.com/be/w/sale-fitness-en-training-3yaepz58jto) - [Basketbal](https://www.nike.com/be/w/sale-basketbal-3glsmz3yaep) Cancel Annuleer Populaire zoekopdrachten [studio fleece](https://www.nike.com/be/w?q=studio%20fleece&vst=studio%20fleece)[schoenen](https://www.nike.com/be/w?q=schoenen&vst=schoenen)[voetbal schoenen](https://www.nike.com/be/w?q=voetbal%20schoenen&vst=voetbal%20schoenen)[p6000](https://www.nike.com/be/w?q=p6000&vst=p6000)[air max](https://www.nike.com/be/w?q=air%20max&vst=air%20max)[air force 1](https://www.nike.com/be/w?q=air%20force%201&vst=air%20force%201)[basketbal schoenen](https://www.nike.com/be/w?q=basketbal%20schoenen&vst=basketbal%20schoenen)[jordan](https://www.nike.com/be/w?q=jordan&vst=jordan) [](https://www.nike.com/be/favorites "Favorieten")[](https://www.nike.com/be/cart "Artikelen in winkelmandje: 0") # Minder zitten ##### Coaching en voeding Laatste update: 21 mei 2020 Door Ryan Flaherty  ## Ga de gevolgen van langdurig zitten tegen met deze simpele rekoefeningen. Bijna iedereen waarmee ik werk – van gewone mensen tot topsporters – hebben last van hun bilspieren en heupen doordat ze te lang zitten. Denk maar eens na over hoe onze lichamen zijn ontworpen en hoe ze duizenden jaren lang zijn gebruikt: met de hele dag bewegen en eten verzamelen. Nu zitten we nog meer dan normaal. Dat zorgt natuurlijk voor lichamelijke ongemakken. Het beste wat je kunt doen om de gevolgen van langdurig zitten tegen te gaan, is door de mobiliteit van bepaalde lichaamsdelen te verhogen. Besteed iedere avond 20 minuten aan deze rekoefeningen. 1. __Borstspieren__ Deze spieren verkrampen omdat we meestal onze schouders naar voren buigen als we zitten. Rek ze door in een deuropening te gaan staan met je handen op schouderhoogte. Loop voorbij je handen zodat ze zich achter je in de deuropening bevinden en til je borst omhoog. 2. __Heupflexoren__ Al dat zitten zorgt ervoor dat je heupflexoren verstijven. Maak ze flexibeler door een lunge vast te houden, met je rug in een neutrale houding (niet naar voren of achteren gebogen). 3. __Hamstrings.__ Deze raken ook verkrampt door vele uren achter een bureau, in de auto of op de bank. Rek ze door met je rug op de grond en met je benen omhoog tegen de muur aan te gaan liggen. ## "Uit onderzoek blijkt dat je nieuwe, gezonde gewoonten (bijvoorbeeld deze drie dagelijkse rekoefeningen) het beste in je leven kunt integreren door ze onderdeel te maken van bestaande gedragspatronen." Ryan Flaherty Ryan Flaherty laat zien dat je nieuwe, gezonde gewoonten (bijvoorbeeld deze drie dagelijkse rekoefeningen) het beste in je leven kunt integreren door ze onderdeel te maken van bestaande gedragspatronen. Blijf terwijl je 's avonds tv kijkt dus niet op de bank hangen. Sta op en ga de effecten van lang zitten tegen door deze rekoefeningen te doen. Door ze onderdeel te maken van je dagelijkse routine, kun je je flexibeler en minder stijf gaan voelen. ### Word member van Nike Training Club Laat onze topexperts en -trainers je helpen actief en gezond te blijven. [Download](https://smart.link/5deaab27fce3c)  ### Word member van Nike Training Club Laat onze topexperts en -trainers je helpen actief en gezond te blijven. 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