{"id":12242,"date":"2021-12-15T18:26:19","date_gmt":"2021-12-15T17:26:19","guid":{"rendered":"https:\/\/tdsportswear.com\/?p=12242"},"modified":"2024-03-05T21:21:16","modified_gmt":"2024-03-05T20:21:16","slug":"zo-train-je-de-perfecte-billen-racefiets","status":"publish","type":"post","link":"https:\/\/tdsportswear.com\/nl\/blog\/zo-train-je-de-perfecte-billen-racefiets\/","title":{"rendered":"Hoe train je de perfecte billen met de racefiets?"},"content":{"rendered":"<p>Zoals je vast al weet zijn duursporten niet het beste wanneer je flinke billen wilt trainen. Hiervoor zijn korte maar krachtige inspanningen vaak beter. Stel dat het allemaal net wat slanker mag, dan is duursport wel een goede optie. Of je het leuk vindt of niet, je billen zijn cruciaal voor de krachtvoorziening tijdens het fietsen. Lees in deze blog alles over: hoe train je de perfecte billen met de racefiets?<\/p>\n<h2>Wat zijn de perfecte billen?<\/h2>\n<p>De perfecte billen zijn natuurlijk voor iedereen anders. De een wilt juist net wat in omvang verliezen, terwijl de ander er graag wat bij wilt. Ongeacht wat jouw voorkeur heeft (want je moet altijd (!) kiezen waar je zelf gelukkig van wordt), bestaan je billen uit <a href=\"https:\/\/massivesci.com\/articles\/butts-shape-big-anthropologist-evolution-how-why-explainer\/\">spieren in combinatie met vet en bot<\/a>. Wat hiervoor de optimale verdeling is, verschilt natuurlijk per persoon. Vergeet niet dat aanleg hiervoor een belangrijk punt is. Maar gelukkig kan je bijna altijd alles naar jouw wens trainen. En de perfecte billen kan je ook zeker bouwen met de racefiets!<\/p>\n<h3>Ik wil dikkere billen:<\/h3>\n<p>Tegenwoordig horen we voornamelijk dat mensen dikkere billen willen. Hierdoor wat goede tips om dit voor elkaar te krijgen. Spiervorming ontstaat simpel gezegd door het herstel na een zware trainingsprikkel. Tijdens een inspanning beschadigd je spierweefsel welke je lichaam weer repareert door middel van de juiste voeding. Zorg dat je net wat meer calorie\u00ebn tot je neemt dan je nodig hebt, en zorg voor een intensieve trainingsprikkel. Hierna is het van belang dat je genoeg rust neemt voor het herstel. Herstel = groei.<\/p>\n<p>Er zijn meerdere manieren om dit voor elkaar te krijgen. Hier zijn de belangrijkste punten opgesomd:<\/p>\n<ul>\n<li>Probeer in je trainingsschema intervallen toe te voegen. Fiets hierbij een korte periode op maximaal vermogen en wissel dit af met periodes van rust. Tien sprintjes van ongeveer 15 seconde zijn hierbij voldoende.<\/li>\n<li>Probeer vaker op je pedalen te staan om zo een extra trainingsprikkel aan de achterkant van je lichaam te geven.<\/li>\n<li>Probeer naast het fietsen ook krachtoefeningen toe te voegen aan je schema. Denk hierbij vooral aan <a href=\"https:\/\/tdsportswear.com\/nl\/beste-krachtoefeningen-voor-wielrenners\/\">compoundoefeningen<\/a> als: deadlifts, squats en lunges.<\/li>\n<li>Zorg voor <a href=\"https:\/\/tdsportswear.com\/nl\/hoeveel-rust-wielrennen-optimaal-herstel\/\">48 tot 72 uur rust<\/a> tussen je trainingen in. Je kan natuurlijk altijd andere spiergroepen trainen in deze rustperiode.<\/li>\n<li>Probeer rond de <a href=\"link: https:\/\/tdsportswear.com\/nl\/gespierde-benen-wielrennen\/\">2.2 gram eiwit<\/a> per dag tot je te nemen per kilo lichaamsgewicht.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>Ik wil juist dunnere billen:<\/h3>\n<p>Als dit het geval is, dan is duursport de perfecte keuze voor jou. Hierbij de belangrijkste punten opgesomd:<\/p>\n<ul>\n<li>Probeer lange afstanden te fietsen op een consistent en rustig tempo. Train ongeveer op 60% tot 70% van je maximale hartslag voor de optimale <a href=\"https:\/\/tdsportswear.com\/nl\/sneller-vet-verbranden-met-wielrennen\/\">verbranding van calorie\u00ebn<\/a>.<\/li>\n<li>Probeer net wat minder calorie\u00ebn tot je te nemen dan je verbruikt.<\/li>\n<li>Mocht je aan krachttraining doen, probeer dan boven de 15 herhalingen te komen.<\/li>\n<li>Zorg daarom dat je minstens 1.0 tot 1.5 gram eiwitten per kilogram lichaamsgewicht binnen krijgt.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>Ik ben al tevreden:<\/h3>\n<p>Dan is het in principe erg simpel. Je hebt de juiste manier van trainen, voeding en herstel gevonden. Zet hem op en blijf zo doorgaan! Heb je een specifieke manier die je wilt delen met je medefietsers? Laat het ons weten in de reacties!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zoals je vast al weet zijn duursporten niet het beste wanneer je flinke billen wilt trainen. &hellip;<\/p>\n","protected":false},"author":1,"featured_media":12243,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[70,72,69,73],"tags":[520,123,76,408,406],"class_list":["post-12242","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fietsen","category-fotografie","category-kleding","category-reizen","tag-billen","tag-custom-made-wielerkleding","tag-fietsen","tag-racefiets","tag-wielrennen"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Zo krijg je de perfecte billen door te wielrennen - TD<\/title>\n<meta name=\"description\" content=\"Zoals je vast al weet zijn duursporten niet het beste wanneer je flinke billen wilt trainen. 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