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Wat is een excentrische beweging? Het is het neergaande deel van een beweging waarin je spieren worden uitgerekt. Dit is een geweldige manier om sterker te worden met alleen je lichaamsgewicht. Stel dat je een squat doet: de fase van de squat waarin je zakt is excentrisch. Als je een excentrische beweging maakt, wil je die dus langzamer doen, ergens tussen de 3 en 10 seconden, om elke spier te activeren. ## "Het geldt niet alleen voor squats, je kunt bijna elke beweging excentrisch maken." Betina Gozo Het geldt niet alleen voor squats, je kunt bijna elke beweging excentrisch maken. Probeer het eens met push-ups. Laat je zo langzaam mogelijk zakken en druk jezelf op je normale tempo weer op. Als je de excentrische fase van een push-up verlengt, voel je je core en stabilisatiespieren veel strakker aanspannen, waarmee je overcompensatie en zwaktes tenietdoet. Het is een de oefeningen die ik mijn cliënten het liefst aanbeveel, omdat het hen helpt op de lange termijn meer en krachtigere push-ups te doen. Mensen knallen er vaak snel 10 reps uit, maar met excentrische bewegingen erbij voel je diezelfde 10 reps veel beter en word je sneller sterker. Verwacht binnenkort meer excentrische work-outs van mij of verwerk de beweging zelf in oefeningen waarin push-ups of squats voorkomen. Doe ze excentrisch en vertraag elke beweging tot 3 of 4 seconden. Je zult zien hoe je door de focus op die excentrische beweging te leggen, je dezelfde spieren op volkomen andere manieren gebruikt. ### 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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