Oké, je bent op je (op dat moment) best haalbare shape en ready to go op vakantie! 3 weken later kom je thuis en bent 6kg zwaarder! Wat is dan het verschil? Nou, kijk de foto maar... Nog steeds niet slecht al zeg ik het zelf, maar toch wel veeeeeeuuuuullll minder droog... Is dat erg? Misschien wel, misschien niet... Het ligt eraan hoe je erin staat. Heb ik genoten van al die rotzooi dat ik vergeten heb (M&M's, brownies, koekjes, ijs, taart, repen chocola, enz)? Ja zeker wel! Had ik er rekening mee gehouden dat ik zou aankomen? Ja zeker wel! Had ik verwacht zo veel aan te komen? Nee zeker niet! 😅🤣 Maar nogmaals, is dat erg? Nee voor mij niet, omdat ik er op voorbereid was en ben. Ik had op vakantie een totaal ander voedingspatroon / ritme (als je het überhaupt voeding kan noemen 😅) dan dat ik thuis heb. En nu ik weer thuis ben pak ik mijn reguliere ritme weer op en ben zo weer de oude... Of werkt het toch niet zo makkelijk? Nee, helaas werkt het inderdaad niet zo makkelijk in werkelijkheid. Als je zoveel suikers eet in die 3 weken, of langer uiteraard, dan went je lichaam aan die intake en zul je na de vakantie, of in de periode nadat je gestopt bent met die suikers, daar een soort van af moeten kicken. Je lichaam "vraagt" echt om die calorieën en je hebt echt behoefte om die suikers en vetten te blijven eten. Kun je je daartegen verzetten? Ja dat kan zeker! Maar dan moet je je wel bewust zijn van de situatie, anders trap je continu in dezelfde valkuil: "Ach het kan wel even, morgen let ik wat strenger op"... Ken je dit probleem en kom je er niet uit? Laat het even weten, misschien kan ik je helpen... Hoe lang zal het duren voor ik deze 6kg, met behoud van spiermassa, er weer af heb?

Handstand on a really beautiful place. Every time we go there it's breathtaking....😃😃😀😀👍🏻💪🏼💪🏼

Working out on our porch, on a sunny morning in the cote d'azur... gotta love it!😀😀👍🏻☀️☀️☀️💪🏼💪🏼

You might have been noticing that the exercises are becoming harder and harder in this section.⁠ This hanging Ab exercise is one of the hardest I came up with.⁠ The Hanging 2Up, 1Down⁠ ⁠ It's a Hanging Hip Raise followed by a 1 legged Front Lever.⁠ ⁠ Feel the toughness!⁠ ⁠ If this is still a bit too hard for you, you can try the exercise with bend knees, so the lever will decrease and therefore makes the exerecise less hard. 💪🏽⁠ ⁠ Have fun and stay safe!⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #MartinKocken #thecalisthenicsclubnl #calisthenicsabs #coretraining #Hanginghipraises #toestobar #2up1down #posteriorpelvictilt #PPT #advancedhangingabexercise #calisthenicshouten #hangingabexercise #abtraining #sixpack

This exerices is a hard one. ⁠ It's the Hanging Single Leg Raise.⁠ Like before, you should be able to hang in a horizontal position and stay there the entire exerise.⁠ ⁠ If straight legs are a little too hard, then you can just bent your knees to the point you can perform this exercise. Then go from there and straighten your legs little by little.⁠ ⁠ Have fun and stay safe!⁠ ⁠ Enjoy New years eve and night!! 💥🎉🥂⁠ ⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #MartinKocken #thecalisthenicsclubnl #calisthenicsabs #coretraining #Hanginglegraises #toestobar #singlelegraises #posteriorpelvictilt #PPT #intermediatehangingabexercise #calisthenicshouten #hangingabexercise #abtraining #sixpack

This exercise is one of my favorites!⁠ It's a combination of 2 previously posted ecercises, namely:⁠ 1. The Window Wipers⁠ 2. Hanging Hip Raises⁠ ⁠ The challenge with this one is the tempo...⁠ You just cannot do this exercise to quickly, because you need to be in full control to perform the Hip Raises.⁠ ⁠ If you can do these 2 exercises seperately, you definitely should try this one 😃💪🏽💪🏽⁠ ⁠ Have fun and MERRY CHRISTMAS!! 🎄🎄🥂⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #MartinKocken #thecalisthenicsclubnl #calisthenicsabs #coretraining #Hanginghipraises #windowwipers #abtraining #posteriorpelvictilt #PPT #intermediatehangingabexercise #calisthenicshouten #hangingabexercise

These Full Window Wipers are something else!⁠ If you can control the movement it's an awesome Core / Oblique exercise.⁠ ⁠ You obviously work your Obliques, because of the sideway movement of the legs.⁠ And besides that you also work the rest of your Core. This is because you need to keep your Hips up all the time.⁠ ⁠ In addition to the Core activation, you definitely work your Back muscles also.⁠ So, you do not just pull your legs and hips up, but you also push your hands down (like a Straight Arm Pushdown) and that power comes from your Back 😃💪🏽⁠ ⁠ Give this one a try and if you are not yet able to keep your Hips up, just do an exercise that will work on that, like the Hanging Hip Raises I posted earlier...⁠ .⁠ .⁠ Have fun and stay safe!⁠ ⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #MartinKocken #thecalisthenicsclubnl #calisthenicsabs #coretraining #Hanginglegraises #windowwipers #obliquetraining #posteriorpelvictilt #PPT #intermediatehangingabexercise #calisthenicshouten #hangingabexercise

The Hanging Knee Raise to Tucked Front Lever is an awesome exercise to strengthen your whole Upper Body basically.⁠ ⁠ It's a great way to start learning the Front Lever and strenthening your core and Back muscles.⁠ ⁠ Keep your arms straight and always remain the Posterior Pelvic Tilt 😀💪🏽⁠ ⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #MartinKocken #thecalisthenicsclubnl #calisthenicsabs #coretraining #Hangingkneeraises #tuckedfrontlever #hipraises #posteriorpelvictilt #PPT #intermediatehangingabexercise #calisthenicshouten #hangingabexercise #abtraining #sixpack⁠

The next exercise in this series is the Tucked Window Wiper.⁠ If you want to try another Oblique exercise than you are used to do, start with this one.⁠ If this Tucked version is too easy for you you can straighten your legs for the Full window wipers, which I will post next time 😃⁠ ⁠ Keep in mind that you need to be able to keep your Hips up and horizontal to the floor, that's most important.⁠ Next is to keep your arms as straight as possible.⁠ ⁠ If you are able to do these 2 things, you are good to go!⁠ ⁠ Have fun and stay safe!⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #Schuinebuikspieren #posteriorpelvictilt #calisthenicsabs #coretraining #obliques #obliquetraining #windowwipers #tucked #martinkocken #thecalisthenicsclubnl #calisthenicshouten

This exercise is a combination of 2 previous exercises...⁠ 1. The Toes to Bar and⁠ 2. Hanging Hip Raises⁠ ⁠ So obviously you should be able to do these 2 exercises seperately if you want to start with this one.⁠ But if you are able to do these 2 seperately you should definitely try this one 😀💪🏼 ⁠ ⁠ You'll be amazed by its effects...⁠ ⁠ Try to avoid swinging with this one, but if you do swing, don't worrie, that probably means that you need to get comfortable with the exercise...⁠ In time (and that can be very quick) you will get full control 😃👍🏼⁠ ⁠.⁠ ⁠ #Calisthenics #hipraises #toestobar #toestobarhippraise #bodyproof_calisthenics #thegymhouten #thecalisthenicsclubnl #houten #buikspieroefeningen #hangingabexercise #hanginghipraises #sixpackabs #abtraining #buikspiertraining #keihardebuikspieren #core #coretraining #personaltraining #martinkocken #calisthenicshouten #houtencalisthenics

This next exercise in this "Hanging Ab exercise section" is the Hanging Hip Raises.⁠ This exercise is a more advanced exercise, beacause you need to be able to keep your Hips high...⁠ ⁠ So what's important while executing this exercise?⁠ 1. As always, the Posterior Pelvic Tilt⁠ 2. keep your Arms and Legs straight⁠ 3. Push your heels as far up as possible⁠ 4. Lower until your back is at least horizontal to the floor⁠ ⁠ A tip to succesfully execute this exercise would be to Push your hands down and pull your hips upward at the same time...⁠ .⁠ ⁠ #Calisthenics #hipraises #bodyproof_calisthenics #thegymhouten #thecalisthenicsclubnl #houten #buikspieroefeningen #hangingabexercise #hanginghipraises #sixpackabs #abtraining #buikspiertraining #keihardebuikspieren #core #coretraining #personaltraining #martinkocken #calisthenicshouten #houtencalisthenics

A really nice total Ab training exercise is the "Around The World" exercise.⁠ ⁠ Same rules applie again, like all the other exercises:⁠ 1. Posterior Pelvic Tilt⁠ 2. Arms and Legs straight⁠ 3. Don't use momentum⁠ ⁠ You can choose between the 2 variations I show in the video. Whatever you prefer!⁠ I like to switch between the 2 variation from workout to workout...⁠ ⁠ Have fun!⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #MartinKocken #thecalisthenicsclubnl #calisthenicsabs #coretraining #Hanginglegraises #Aroundtheworld #core #posteriorpelvictilt #PPT #intermediatehangingabexercise #calisthenicshouten #hangingabexercise

Within the "Leg Raising" Oblique exercises, this is the hardest one, at least that's my opinion.⁠ ⁠ Try this one and you will feel why 😅⁠ ⁠ You can alternate sides or you can do 1 side at a time. Try to aim for at least 8 reps per side.⁠ ⁠ If tou want to take your Oblique Training to the next level, you definitely have to incorporatie this exercise in your training routine...⁠ ⁠ Good luck and stay fit⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #MartinKocken #thecalisthenicsclubnl #calisthenicsabs #coretraining #Hangingtoestobar #Obliquetraining #Schuinebuikspieren #posteriorpelvictilt #PPT #intermediatehangingabexercise #calisthenicshouten #hangingabexercise

In my previous post I covered the Oblique Knee Raises and in this video I'm covering the Oblique Leg Raises and this exercise is harder. ⁠ So if the Knee Raises are too easy for you, try this one 😀⁠ ⁠ The same principles applie here:⁠ 1. Make sure you tilt your pelvis forward⁠ 2. Avoid swinging⁠ 3. Keep your Arms and Legs straight⁠ ⁠ Good luck and have fun training!😃💪🏽⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #MartinKocken #thecalisthenicsclubnl #calisthenicsabs #coretraining #Hanginglegraises #Obliquetraining #Schuine #buikspieren #posteriorpelvictilt #PPT #intermediatehangingabexercise #calisthenicshouten #hangingabexercise⁠

The Hanging Oblique Knee Raises⁠ ⁠ Ofcousre your Abdominal muscles consist of more than just the Rectus abdominus (front Abs). ⁠ You also need to train your Obliques, along with the deeper lying Abdominal muscles like the Transversus Abdominus, but more on those muscles later...⁠ ⁠ To train the Obliques you have several options and this is one of the least difficult ones.⁠ ⁠ Now, if you train your front abdominal muscles or your obliques, the sames rules applie, so:⁠ ⁠ 1. have and hold a PPT⁠ 2. keep your arms straight⁠ 3. lower your legs a little in front of you to help avoid swinging and⁠ 4. Stay in full control of the movement⁠ ⁠ This great Oblique exercise is 1 you definitely should give a try in your Ab routine 💪🏽⁠ .⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #MartinKocken #thecalisthenicsclubnl #calisthenicsabs #coretraining #Hanginglegraises #toestobar #toestothebar #posteriorpelvictilt #PPT #intermediatehangingabexercise #calisthenicshouten #hangingabexercise #hangingobliquekneeraises #obliquekneeraises

Another great Ab exercise is the Toes to Bar. This exercise is for the more Intermediate Calisthenics athlete.⁠ ⁠ To be sure to execute this exercise the right way, you need to consider the following:⁠ 1. Always keep your arms straight⁠ 2. And again always have a PPT when you push your legs up⁠ 3. Keep your legs as straight as possible. If you have really bended knees, you should definitely work on your flexibility...⁠ 4. Stay in full control of the movement, so no swinging! ⁠ ⁠ If you want to take your Ab work a step further, than definitely try this exericse in your Ab routine. 💪🏽👍🏼⁠ .⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #MartinKocken #thecalisthenicsclubnl #calisthenicsabs #coretraining #Hanginglegraises #toestobar #toestothebar #posteriorpelvictilt #PPT #intermediatehangingabexercise #calisthenicshouten #hangingabexercises

The 2nd hanging Ab exercise is the Hanging Leg Raises, which is a bit harder that the Hanging Knee Raises.⁠ ⁠ The rules are the same though:⁠ 1. Use a Posterior Pelvic Tilt⁠ 2. Lower your legs a bit in front of you to avoid swinging⁠ 3. Keep your arms straight⁠ 4. Stay in Full control of the movement, that means to not only pull your legs upward, but also pull the bar you are hanging on, downward. That way you will execute this exercise the right way 😀💪🏽⁠ ⁠ If you want even more Ab involvement and this goes also for the Hanging Knee Raises,, tilt your pelvis even more upward (show your ass😁)⁠ ⁠ Have a go with this one and if you have any question, just let me know in the comments below! 👍🏼⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #MartinKocken #posteriorpelvictilt #calisthenicsabs #coretraining #Hangingkneeraises #posteriorpelvictilt #PPT #Beginnerhangingabexercise #thecalisthenicsclubnl #calisthenicshouten

Okay, the easiest Hanging Ab exericse (not saying this exercise is easy 😅) is the Hanging Knee Raises.⁠ ⁠ Try to stay in full control, by really squeezing your Abs.⁠ Than lower your feet in little in front of you to avoid swinging.⁠ ⁠ Be sure though, that you have a PPT at all times...⁠ If you don't know what that is, check my previous video here on Instagram⁠ ⁠ Have fun with this one 😀💪🏽⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #MartinKocken #posteriorpelvictilt #calisthenicsabs #coretraining #Hangingkneeraises #posteriorpelvictilt #PPT #Beginnerhangingabexercise⁠

First things first!⁠ When doing Ab exercises you will want to engage the Abdominal muscles right? Sounds pretty logical so far...⁠ ⁠ Well, in reality this isn't as logical as it may sound. Too often I see people working their Abs, or at least trying to work them, but they often seem unware of the big problem with the Ab exercises they do...⁠ ⁠ The biggest problem is that they do not pay (enough) attention to their Lower Back and Hip (Pelvis) position.⁠ ⁠ In this video I show you what I mean.⁠ And I have mentioned this a lot of times in other videos, that when you want to work your Abs, you need to have a Posterior Pelvic Tilt, at ALL TIMES that is...⁠ Otherwise you miss out on the effectiveness of your chosen exercis(es)⁠ ⁠ Hope this video is of help! And more to follow, so stay tuned! 😀⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #calisthenicsabs #coretraining #martinkocken #posteriorpelvictilt #PPT #hanging #hangingabexercises

A Push-Pull Holiday workout from 15-08-2021 This was after a Push-Pull-Leg set of: 10 weighted* Pullups 20 weighted* Pushups 30 weighted* Squats Then followed by: 9 Pullups 18 Pushups 27 squats Go down until: 1 Pullup 2 Pushups 3 Squats As fast as possible👍🏻😃💪🏼 * = 5kg The workout from the videos were something new for me, with the Isometric Hold that is. This method allows you to fully contract the muscles used in that specific exercise. I saw this in a video from @fitnessfaqs and it does make the exercises a lot harder because of the extended T.U.T.😃💪🏼💪🏼 Give it a try in your own workout and feel the difference💪🏼 #Calisthenics #bodyweightworkout #holidayworkout #MartinKocken #bodyproofcalisthenics #body-proofcalisthenics #thecalisthenicsclubnl #thegymhouten #learncalisthenics #pushpull #pushups #pullups #calisthenicshouten

My first Chest workout during my holiday. This workout is from 11-08-2021... This workout was after the previous post with the Pushups with the Bring Sally Up song 😀😀👍🏻💪🏼 . . #Calisthenics #bodyproofcalisthenics #Martinkocken #rcn #domainedelanogueire #body-proofcalisthenics #trainanywhere #bodyweightworkout #chestworkout #holidayworkout #pullupmate #pullupmateII #pullupmateofficial

Omg! That was hard! 😀😀👍🏻😅. Not synched with the song as good as I would want to, but my Phone wouldn't cooperate 😅 Hope I can make it the whole song some day!😀👍🏻💪🏼 . . #Calisthenics #bodyproofcalisthenics #Martinkocken #rcn #domainedelanogueire #body-proofcalisthenics #trainanywhere #bodyweightworkout #backworkout #holidayworkout #pullupmate #pullupmateII #pullupmateofficial

My first holiday workout - Back 😃😃💪🏼💪🏼 #Calisthenics #bodyproofcalisthenics #Martinkocken #rcn #domainedelanogueire #body-proofcalisthenics #trainanywhere #bodyweightworkout #backworkout #holidayworkout #pullupmate #pullupmateII #pullupmateofficial

Lovely morning holiday run 😃😃💪🏼👍🏻 Love it! #Calisthenics #bodyproofcalisthenics #Martinkocken #thegymhouten #thecalisthenicsclubnl #holidayrun #lovetorun❤️ #run #hardlopenopvakantie #optimalevakantiegevoel😃

My holiday Gym is ready for action! 😃👍🏻💪🏼💪🏼 Let the gains remain!😃 How are you training during your holiday? #Calisthenics #martinkocken #calisthenicsanywhere #pullupmateII #bodyweightworkout #thecalisthenicsclubnl #trainingduringvacation #happyme #fitholidays #workout #holidayworkout

Bring Sally Up, Bring Sally Down met verschillende oefeningen. hard trainen met fun!😀😀😀💪🏼

The Hollow Body Hold is a very important, if not crucial, in Calisthenics training.⁠ Its the most important body position to be able to do statics like Front Lever, Back Lever, Planche etc.⁠ ⁠ This exercise is really hard to learn and perform it properly.⁠ ⁠ 1. What I always say.... You need to have a Posterior Pelvic Tilt.⁠ 2. Pull your shoulders of the floor by crunching a bit up.⁠ 3. make the Lever as long as possible while maintaining the Shoulder en Lower Back positions.⁠ ⁠ If you notice that your Lower Back is getting of the floor, you should shorten the lever a bit, until you can maintain that PPT.⁠ ⁠ So now you know on what to focus!⁠ Have fun practicing this one! 😃💪🏽💪🏽 ⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #MartinKocken #posteriorpelvictilt #calisthenicsabs #hollowbodyhold #coretraining #body_proofcalisthenics #thecalisthenicsclubnl #PPT #bodyweighttraining #core #coretraining #rippedcore

The Bicycles Ab exericse is an effective one, because of the dynamics here.⁠ A lot is moving, legs, arms, torso and nearly everything in between.⁠ ⁠ This exerice is done wrong very often though.⁠ When I see people doing this exercise in the gym, I rarely see someone really rotate their upper Body to the left and right. ⁠ Mostly its the elbows that are trying to touch the knees, and that is a fail...⁠ ⁠ So keep in mind:⁠ 1. Move slowly to reduce momentum⁠ 2. Rotate your Upper body to really target the Obliques⁠ 3. Keep your Scapulas of the floor to maintain Ab tension⁠ 4. Do not pull your knees up to high, tilt your body toward your Knees.⁠ And last but certainly not least⁠ 5. Keep a Posterior Pelvic Tilt!⁠ ⁠ Have fun implementing these tips and notice the tension difference in your Abs 😃💪🏽 ⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #Schuinebuikspieren #posteriorpelvictilt #calisthenicsabs #situp #coretraining #obliques #obliquetraining #Bicycles #body_proofcalisthenics #MartinKocken #thecalisthenicsclubnl #buikspiertraining

Starfish Crunch⁠ ⁠ I think the Starfish Crunch can be rated an Advanced Ab exercise. You will know why if you have tried it 😃💪🏽⁠ ⁠ How to perform:⁠ ⁠ 1. Put your legs in Straddle position with your feet just above the floor. Legs are straight, that is very important!⁠ ⁠ 2. Now put your arms wide above your head, also completely straight.⁠ ⁠ 3. Raise 1 leg a littllebit up and pull the opposite arm toward that leg, while raising your body of the floor (Oblique muscles).⁠ It is best to touch below the knee or even your ankle.⁠ ⁠ 4. Go back to starting position and repeat with your other leg and arm.⁠ ⁠ 5. Repeat again⁠ ⁠ Make sure your feet are as low to the floor as possible, while the other leg is raised. ⁠ Also make sure your feet and arms never touch the floor during the whole exercise.⁠ ⁠ Have fun with this killer one! 😊👍🏼⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #Schuinebuikspieren #posteriorpelvictilt #calisthenicsabs #situp #coretraining #obliques #obliquetraining #martinkocken #bodyproof_calisthenics #bodyproofcalisthenics #thecalisthenicsclubnl⁠

The Knee Tucks Ab exercise.⁠ ⁠ The Knee Tucks are a Intermediate Ab exercise, becuase this exercise, like the Oblique V-Up looks a lot easier that it in reality is, if you want to use the right technique that is...⁠ ⁠ How to perform:⁠ ⁠ 1. Tilt your Pelvis forward (PPT)⁠ ⁠ 2. Straighten your legs just above the floor⁠ ⁠ 3. Put your Arms to the side⁠ ⁠ 4. Com up with your upper body and pull your legs in and put your arms around your legs. Don't grab them, just gop around.⁠ ⁠ 5. then return to start position and repeat.⁠ ⁠ With this exercise it is much harder to maintain the PPT, but try your best to hold it!⁠ If you cannot hold the PPT, just stop the exercise and go back at it when you feel you can.⁠ ⁠ When you lose the PPT, your lower back gets involved way to much...⁠ ⁠ Try this and you will feel the Ab muscles work 😃💪🏽 ⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #Schuinebuikspieren #posteriorpelvictilt #calisthenicsabs #situp #coretraining #obliques #obliquetraining #martinkocken #bodyproof_calisthenics #thecalisthenicsclubnl #abtraining #sixpackabs #6pack

The Oblique V-Up is another great Intermediate Ab exercise.⁠ I rank this Intermediate and not Beginner, because it looks a lot easier than it is...⁠ ⁠ There are many ways to train your Obliques and this is just one of them. ⁠In this video: https://www.instagram.com/p/CQxTbWztNtF/?utm_source=ig_web_copy_link⁠ I posted another exercise (Beginner) for the Obliques.⁠ ⁠ How the perform the Oblique V-Up:⁠ ⁠ 1st. Lie on your side and roll to your back until you just come off your Hipbone and half on your Glute.⁠ ⁠ 2nd. Put your arm that is on the floor just besides you.⁠ ⁠ 3rd. Bent a little from the Hips, so there is a slight angle between your legs and your upper body.⁠ ⁠ 4th. Keep your legs as straight as possible and pull them from the floor while at the same time, you come up with your upper body, forming a V-shape.⁠ You can use the support of your elbow...⁠ ⁠ And remember...⁠ When you train your Abdominal muscles, never forget your obliques, because it can prevent lower back pain.⁠ I can't say it enough.😄⁠ ⁠ And remember.... ⁠ When training your Obliques it is always important to have and remain a Posterior Pelvic tilt during the whole exercise💪🏽⁠ ⁠ Have fun with training your Obliques! 💪🏽💪🏽⁠ .⁠ .⁠ ⁠ #calisthenicstraining #coretraining #coreworkout #strength #sixpack #thegymhouten #corework #corestability #functionaltraining #bodyweighttraining #getripped #bodyweight #calistenics #abworkout #MartinKocken #houten #abtraining #beginnerabtraining #posteriorpelvictilt #ppt #situps #obliques #schuinebuikspieren #bodyproof_calisthenics #thecalisthenicsclubnl

The 2Up, 1Down Ab exercise is an Intermediate one.⁠ ⁠ This is because this exercise combines 2 earlier posted exercises, namely:⁠ 1. (Single) Lying Leg Lifts and the⁠ 2. Lying Hip Raises ⁠ ⁠ It can be hard to maintain the PPT at all times.⁠ You cán use your hands though to support you during the exercise, but NEVER lose the Posterior Pelvic Tilt 💪🏽⁠ ⁠ Especially when one leg goes down, it can be hard to maintain it.⁠ ⁠ Just let your heel touch the floor lightly, before pulling it up again, than push your Hips of the floor and your feet forward, then your other leg goes down and then repeat.⁠ ⁠ Keep your legs as straight as possible, especially when you push your hips of the floor.⁠ It is easy to bend your knees a bit and then to straighten them when pushing your hips of the floor.⁠ That way you will create some momentum and that takes away the tension on the Abs and makes this exercise a lot easier and far less effective!⁠ ⁠ Have fun with this one! 😃💪🏽 ⁠ ⁠ #Trainsafe!⁠ #Besafe!⁠ #Staysafe!⁠ .⁠ #calisthenicstraining #coretraining #coreworkout #strength #sixpack #thegymhouten #corework #corestability #functionaltraining #bodyweighttraining #getripped #bodyweight #calistenics #abworkout #MartinKocken #houten #abtraining #beginnerabtraining #posteriorpelvictilt #ppt #2up1down #core #schuinebuikspieren #bodyproof_calisthenics #lowerabs #lagebuikspieren⁠

The lying Single Leg Lift is a great Lower Ab exercise.⁠ And again, I can't say it enough 🤣, make sure you have a PPT to maximize involvement of the Abs!⁠ ⁠ When you train your Abdominal muscles, try to always train all the areas.⁠ You cannot train only one area, for example the Obliques, but you cán focus on a specific area, like the lower part of the Abs.⁠ ⁠ So this exercise focusses on the lower part.⁠ When you move your upper body, the focus will be on the upper part and when your upper body or your leg are rotated, the focus will be on the Obliques, like in a previous video.⁠ ⁠ So try to aim for training all 3 parts to get the strongest Abs possible 💪🏽👍🏼.⁠ ⁠ #Trainsafe⁠ #Besafe⁠ #Staysafe⁠ .⁠ #calisthenicstraining #coretraining #coreworkout #strength #sixpack #thegymhouten #corework #corestability #functionaltraining #bodyweighttraining #getripped #bodyweight #calistenics #abworkout #MartinKocken #houten #abtraining #beginnerabtraining #posteriorpelvictilt #ppt #leglifts #lagebuikspieren #bodyproof_calisthenics #lowerabs #lyingleglifts

The Scissor Kicks Ab exercise is a bit like the Flutter Kicks and so categorized as a Beginner Ab exercise.⁠ ⁠ The difference is that the legs move sidewayes and not up and down.⁠ ⁠ Again, make sure you have a Posterior Pelvic Tilt at al times which will push your Lower Back in the floor. ⁠ If you can manage that, you're good to go! 💪🏽⁠ ⁠ #TrainSafe!⁠ #BeSafe!⁠ #StaySafe!⁠ .⁠ #calisthenicstraining #coretraining #coreworkout #strength #sixpack #thegymhouten #corework #corestability #functionaltraining #bodyweighttraining #getripped #bodyweight #calistenics #abworkout #MartinKocken #houten #abtraining #beginnerabtraining #posteriorpelvictilt #ppt #situps #obliques #schuinebuikspieren #bodyproof_calisthenics #lowerabs #lagebuikspieren

This Hip Raise Ab exercise is a bit more Intermediate.⁠ ⁠ Although it looks easy enough, appearances can be deceiving.⁠ Because you should push your feet a bit forward and not backwards, like so many people tend to do.⁠ If your feet go backwards this exercise doesn't even target the Abs anymore!⁠ ⁠ So keep your legs completely straight and push your feet away from you for maximum Ab involvement 😃💪🏽⁠ ⁠ #Train Safe⁠ #Be Safe⁠ #Stay Safe⁠ .⁠ #calisthenicstraining #coretraining #coreworkout #strength #sixpack #thegymhouten #corework #corestability #functionaltraining #bodyweighttraining #getripped #bodyweight #calistenics #abworkout #martinkocken #houten #abtraining #beginnerabtraining #posteriorpelvictilt #ppt #situps #bodyproofcalisthenics #buikspieren #bodyproof_calisthenics #lowerabs #lagebuikspieren⁠

An Intermediate Ab exercise.⁠ ⁠ I call the Lying Leg Lifts an Intermediate Ab exercise, because it is quite hard to maintain the PPT, especially when your legs are near the floor. ⁠ ⁠ Keep your legs straight at all times. ⁠ If you cannot keep your legs straight, you should (in my opinion ofcourse) do some stretch exercises that will help you to straighten your legs.⁠ ⁠ This exercise also emphasizes your Lower Abs...⁠ ⁠ Stay Strong!💪🏽⁠ .⁠ .⁠ #calisthenicstraining #coretraining #coreworkout #strength #sixpack #thegymhouten #corework #corestability #functionaltraining #bodyweighttraining #getripped #bodyweight #calistenics #abworkout #MartinKocken #houten #abtraining #beginnerabtraining #posteriorpelvictilt #ppt #situps #obliques #schuinebuikspieren #bodyproof_calisthenics #lowerabs #lagebuikspieren

Another Beginner Ab exercise...⁠ ⁠ In this video I show you how to perform an exercise that is called Flutter Kicks.⁠ This is a great exercise for training the Lower Part of your Abs.⁠ ⁠ Keep in mind that you will need to hold the PPT and so your Lower Back must be touching the floor all the time. ⁠ Otherwise your Lower Back will be involved in executing this movement and that is something you should never want to be happening...⁠ ⁠ Train safe!⁠ Stay safe!⁠ .⁠ .⁠ #calisthenicstraining #coretraining #coreworkout #strength #sixpack #thegymhouten #corework #corestability #functionaltraining #bodyweighttraining #getripped #bodyweight #calistenics #abworkout #MartinKocken #houten #abtraining #beginnerabtraining #posteriorpelvictilt #ppt #situps #obliques #schuinebuikspieren #bodyproof_calisthenics #lowerabs #lagebuikspieren

Beginner Ab exersice.⁠ ⁠ In the previous 2 videos I covered the Upper and Lower part of the Abdominal muscles. ⁠ So now it is time to emphasise the Obliques.⁠ ⁠ There are many ways to train your Obliques and this is just one of them. ⁠ ⁠ But first, why should you train your Obliques?⁠ Well, there are several reasons why the Obliques need to be strong.⁠ ⁠ 1. This is not exactly needed, but it really looks great right! 😁😜⁠ ⁠ 2. If you have a well developed Oblique area, you will probably have less issues with your Lower Back. ⁠ This is because the Obliques will do what they are supposed to, when you bend over AND turn your spine. ⁠ If your Obliques are too weak you are a lot more at risk to having (Lower) Back issues.⁠ ⁠ 3. A well trained Oblique area supports a good posture, which also helps in lowering Back pains.⁠ ⁠ When training your Obliques it is also important to have a Posterior Pelvic tilt at all times. ⁠ It may seem unnecessary, but the same thing applies here, put tension on your Abs and not the Lower Back. ⁠ Make sure to roll over your (side) Lower Back when performing this exercise and NOT "fall" flat on your Back. 💪🏽⁠ ⁠ Have fun with training your Obliques! 💪🏽💪🏽⁠ .⁠ .⁠ ⁠ #calisthenicstraining #coretraining #coreworkout #strength #sixpack #thegymhouten #corework #corestability #functionaltraining #bodyweighttraining #getripped #bodyweight #calistenics #abworkout #MartinKocken #houten #abtraining #beginnerabtraining #posteriorpelvictilt #ppt #situps #obliques #schuinebuikspieren #bodyproof_calisthenics⁠

Beginner Ab exercise.⁠ ⁠ Here is another Beginner Ab exercise.⁠ ⁠ You can train your Abs in different ways, which emphasize different areas of the Abdominal muscles:⁠ 1. Upper part⁠ 2. Lower part⁠ 3. Obliques⁠ ⁠ When you move your Upper Body, you emphasize the Upper part of your Abs.⁠ When you move your Legs, you emphasize the Lower part of your Abs.⁠ And when you turn you obviously emphasize the Oblique part of your Abs.⁠ ⁠ So in this video I focus on the Lower part of my Abs, because I am moving my Legs and in this case Up and Down. You can also move your Legs sideways to have a different exercise.⁠ ⁠ Again, be sure to keep the Posterior Pelvic Tilt at al times to maximize Ab tension and minimize tension in the Lower Back.⁠ ⁠ Have fun training your Abs! 💪🏽⁠ ⁠ If you have any questions, just let me know 😀⁠ .⁠ .⁠ ⁠ #calisthenicstraining #coretraining #coreworkout #Thegymhouten #thecalisthenicsclubnl #martinkocken #houten #sixpack #corework #rippedabs #corestability #functionaltraining #bodyweighttraining #bodyweight #calistenics #abs #buikspiertraining #buikspieren

Beginner Ab exercise.⁠ ⁠ So the first Ab exercise is the Situp.⁠ There are tons of people that say you should not be doing this exercise, because it is bad for your Lower Back.⁠ ⁠ Those people don't know what they are talking about and do not know how to perform this really good exercise...⁠ ⁠ Because there are some things to keep in mind here.⁠ ⁠ 1st is the Posterior Pelvic Tilt which I explaind in the previous video. This PPT is the most important for really activating your abdominal muscles.⁠ ⁠ 2nd is to pull your belly button in, so you can really flatten your stomach. If you push your belly button out, your Abs will eventually come out as well...⁠ ⁠ 3rd Do not create momentum with your arms, but let your Abs do all of the work. That is why I put my arms out and keep them straight during the whole exercise.⁠ ⁠ You can put your hands behind your head, but make sure you DO NOT pull your neck, just let your neck rest on your hands...⁠ ⁠ Have fun with this great exercise!⁠💪🏽👍🏼⁠ .⁠ .⁠ #coretraining #coreworkout #strength #sixpack #thegymhouten #corework #corestability #functionaltraining #bodyweighttraining #getripped #bodyweight #calistenics #abworkout #MartinKocken #houten #abtraining #beginnerabtraining #posteriorpelvictilt #ppt #situps

A Great Ab/Core exercise for Beginners!⁠ ⁠ When you train your Abs/Core, pay special attention to your pelvis. Always aim for a Posterior Pelvic Tilt (PPT), which will push your pelvis forward and pushes your Lower Back in the floor.⁠ ⁠ This is important to having a full contracted Abdomen area. It doensn't matter if you are lying on your back or if you are, for example, in a Plank position, always aim for a PPT.⁠ ⁠ Quality over Quantity! 😃⁠ ⁠ Stay tuned for more Ab training tips!💪🏽⁠ ⁠ Be sure to let me know if this tip helped you to get stronger Abs💪🏼⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #Schuinebuikspieren #posteriorpelvictilt #calisthenicsabs #situp #coretraining #abtraining #rockhardabs #martinkocken #sixpackabs #buikspiertraining

Playing around with Dragon Flags 😃😃💪🏼 I really really love this great exercise! There are some really great variations too, like the Dragon Flag Flutter Kicks, Leg Lifts and ofcourse this Walking variation. This was the 1st time I tried this Walking version... did I do okay? I would love to hear other variations of the Dragon Flag 😃😃👍🏻💪🏼 Have a great weekend!! #Calisthenics #bodyproofcalisthenics #thegymhouten #martinkocken #thecalisthenicsclubnl #Dragonflag #coretraining #corestrength #havingfunwithdragonflags #houten #bodyweight #training #corepower #Dragonflagvariations

If you ever did the Dragon Flag for Core training, you will know that this is a very hard exercise to do.⁠ ⁠ A few days ago I was wondering what variation to the Dragon Flag I could come up with, so I came up with this one.⁠ This combination from 2 of my favorite Core exercises is a new favorite of mine.⁠ ⁠ This exericse is a combination of:⁠ ● 2Up, 1 Down ⁠ ● (1 Leg) Dragon Flag⁠ ⁠ I could do 15 Hip Raises and from 11 "The Burn" came🤣🤣💪🏽 .⁠ ⁠ Try this one and let me know what you think!⁠ ⁠ NOTE! Have a Posterior Pelvic Tilt all the time, a forward turned pelvis.⁠ This puts the tension optimally on your Abs and Core Muscles and not on your lower back.😉⁠ ⁠ Be Safe! ⁠ Stay Safe! ⁠ Train Safe!⁠ ⁠ Have Fun!⁠ .⁠ .⁠ #Calisthenics #BodyProofCalisthenics #TheGymHouten #MartinKocken #Coretraining #DragonFlag #DragonFlagVariation #2up1down #thecalisthenicsclubnl #havingfunwithcoretraining #6packabs #sixpack #bodyweight #bodyweighttraining #Houten #calisthenicshouten #langeschaft #burnbabyburn #burningabs #Core

Do you ever train your Lower Back with an exercise like the Back Extension?⁠ ⁠ If you are not familiar with this specific way that I perform this movement in the video, you definitely need to try this one! ⁠ ⁠ It will spice the exercise up!⁠ ⁠ When you have a Posterior Pelvic Tilt during teh whole exercise, you work your entire core massively.⁠ ⁠ So this movement is not only targeting the Lower Back, but all of the midsection :-)😀💪🏽👍🏼⁠ ⁠ Let me know what you think...⁠ ⁠ Be Safe!⁠ Stay Safe!⁠ Train Safe!⁠ .⁠ .⁠ #Calisthenics #Bodyweighttraining #Bodyproofcalistheincs #thegymhouten #MartinKocken #LowerBack #Backextension #Coretraining #posteriorpelvictilt #ppt #6packabs #thecalisthenicsclubnl #Houten #Calisthenicshouten #massivecore⁠

Muscles used...⁠ ⁠ Do you know which muscles are used when doing a horizontal pulling exercise?⁠ ⁠ Watch the video :-D⁠ .⁠ .⁠ #Calisthenics #Calisthenicshouten #bodyproofcalisthenics #thegymhouten #MartinKocken #Backtraining #thecalisthenicsclubnl #horizontalpulling #seethosemuscles #row #Houten #personaltraining⁠ ⁠

When targeting your Legs, do not forget your Calves!⁠ ⁠ The Calves consist of 2 muscles:⁠ • Gastrocnemius (the large Upper part)⁠ • Soleus (the smaller Lower / outer part)⁠ ⁠ In the video you see me standing with straight Legs training the Gastrocnemius.⁠ If you want to train your Soleus you need to bent your knees to about 90° and move your heels up and down from there. So just sit down and put some weight on your knees...⁠ ⁠ Try to find the maximum stretch at the bottom and maximum contraction at the top of the movement and you will maximize training input 👍🏼💪🏽⁠ ⁠ Train Safe!⁠ Be Safe!⁠ Stay Safe!⁠ .⁠ .⁠ #Calisthenics #Calisthenicshouten #Bodyproofcalisthenics #Thegymhouten #MartinKocken #Calftraining #Legday #neverskiplegday #legworkout #gastrocnemius #thecalisthenicsclubnl #bodyweighttraining #hardgainer #calisthenicspower #personaltraining #personaltrainer #Houten #Leidscherijn #Vleuten

If this is where I am today, where will I be in a few months? We will see😃👍🏻💪🏼 Have a great weekend! #Calisthenics #bodyproofcalisthenics #Martinkocken #thegymhouten #thecalisthenicsclubnl #buikspiertjes #Abtraining #obliques #Houten #cuttingforsummer #8pack? #sportscholenweeropengraag

When training your legs, do you ever do an exercise like the Romanian Deadlift?⁠ .⁠ Yes? Good for you!⁠ No? Why not?⁠ .⁠ This exercise will fire up your Hamstrings and - if executed the right way - your Glutes.⁠ .⁠ Important though is your posture during this exercise, especially your Lower Back.⁠ By having a Anterior Pelvic Tilt (Pelvis tilted backwards) you can maintain the natural arch of the Lower Back. ⁠ This is very omportant to prevent (Lower Back) injuries.⁠ .⁠ If you cannot maintain this Lower Back position, lower the weight and built up slowely.⁠ Because remember.... You only have 1 Back and it needs to last until the end! 😉⁠ .⁠ Lastly, postpone the use of straps or hooks. Try to use your Gripstrength as long as possible, so you can build your Gripstrength as well. ⁠ I use hooks from 100KG and above, because I can do 8 reps at a 100KG before I lose my Grip. ⁠ After this I will use my hooks to get the most out of this great exercise...⁠ .⁠ Train Safe⁠ Be Safe⁠ Stay Safe⁠ .⁠ #Calisthenics #Bodyproofcalisthenics #martinkocken #thegymhouten #legtraining #romainandeadlift #hamstring #glutes #goheavy #anteriorpelvictilt #scapularetraction #buildinglegmuscles #thecalisthenicsclubnl #legworkout #Houten #Langeschaft

Some say "Never Skip Legday"...⁠ .⁠ OMG have I skipped Legdays, I have even skipped Legmonths 😂⁠ .⁠ Why? ⁠ .⁠ Because I, and I know many others have this same issue, don't like or better... didn't like training my legs. ⁠ .⁠ And why didn't I and why don't you? That is a great question to ask yourself.⁠ .⁠ Why don't you like training your Legs?⁠ .⁠ I've asked myself this question and I couldn't come up with a reasonable answer.⁠ So I set a goal for my legs for 2021.⁠ .⁠ See... I have been dealt a bad hand if it comes to Leg genetics, I just have these tiny, small, thin legs.... ⁠ That's just the way it is, my father is the same...⁠ .⁠ But, does that mean I can't grow them? or that my Legs can never suit my Upper body?⁠ .⁠ No! You CAN get them to be stronger and bigger.⁠ .⁠ So, my goal is to train my Legs 2x per week and in this video you can see my Squats how they are on the 17th of february 2021.⁠ I set a PR on 105KG in this video.⁠ .⁠ I am curious though on what I can Squat on the 1st of july this summer! 😃⁠ .⁠ Keep you posted! 😀💪🏽⁠ .⁠ .⁠ .⁠ #Calisthenics #bodyproofcalisthenics #martinkocken #thecalisthenicsclubnl #legday #squats #thegymhouten #houten #langeschaft #prsquats #legtraining #workyourlegs #personaltraining #personaltraininghouten #personaltrainingleidscherijn ⁠

Like Father Like Son 😀⁠ ⁠ This picture was taken on the 14th of february 2021...⁠ ⁠ I think this photo says it all 😀👍🏼💪🏽⁠ ⁠ Have a great weekend!⁠ .⁠ .⁠ #Calisthenics #bodyproofcalisthenics #thegymhouten #martinkocken #likefatherlikeson #prouddad #lovemyboy #minime #workoutwiththekids #thecalisthenicsclubnl #noshirttraining

OMG only 118 followers on my youTube channel🤣 (Body-Proof calisthenics) and this video has 1,1K views! 😀😀😀⁠ ⁠ Thank you all for the support!⁠ .⁠ .⁠ #Calsithenics #bodyproofcalisthenics #thegymhouten #martinkocken #youtubechannel #1,1Kviews #thecalisthenicsclubnl #manyviewsonyoutube #thankyouforthesupport #morevideostocome

So, you want to lose weight or you want to shred for summer? . How often do you need to weigh yourself in order to be in complete control? . In my opinion you should weigh yourself every day, 365 days a year (or the period you choose to get lean(er). . Why? . Although some will say that you are obsessed by your bodyweight and health, it's the only way you can get and stay in complete control. . Let me explain... . Lets say you don't weigh yourself every day, but once a week. Many people do that, but this can be deceiving... . Lets say your weight on each saterday is: week 1 80,5kg Week 2 80,2kg Week 3 81,0kg . Durig the weigh of week 3 you think you are doing something wrong, because you are 0,8kg heavier than in week 2. That would be a big disappointment, right? So you take action and you lower your calorie intake some more (for example). . But was that neccesary? . Maybe not! . Let's say your daily weighings were something like this: Week 1: Week 2: Week 3: Day 1 81,5kg Day 1 80,5kg Day 1 80,2 kg Day 2 81,4kg Day 2 80,8kg Day 2 80,1 kg Day 3 81,0kg Day 3 81.0kg Day 3 80,2 kg Day 4 80,8kg Day 4 80,7kg Day 4 80,0 kg Day 5 80,8kg Day 5 80,5kg Day 5 79,8 kg Day 6 80,6kg Day 6 80,3kg Day 6 79,7 kg Day 7 80,5kg Day 7 80,2kg Day 7 81,0 kg . Weekly Averages: Week 1 80,9 and NOT 80,5 Week 2 80,6 and NOT 80,2 Week 3 80,1 and NOT 81,0 . So you see, your weight can fluctuate during the week, depending on your food intake. If you weigh on saterday and on friday you eat for example more salt, than you will be heavier, because of the water retention.... This will result in a false weighing. . If you are not aware of this, you may make wrong decisions based on a false measurement. . So, long story short.... Weigh yourself every day and write it down. Then look at the weekly averages. Is your weight going down? Your doing great! 😀💪🏽 . Need some help? Just leave a message below 😊 . #Calisthenics #bodyproofcalisthenics #thegymhouten #martinkocken #thecalisthenicsclubnl #bodyweightcontrol #loseweight #afvallen

Some will say "Don't do Icecreammakers" and others will say the opposite...⁠ Why is this?⁠ I think it's because the Icecreammaker exercise is easy to lose control (cheat).⁠ For example, it is easy to swing and to bent your legs from the hips. In this case, I agree that it is not a great exercise...⁠ But if you really focus and keep your entire body in 1 straight line with a Posterior Pelvic Tilt, than it's a hell of an exercise.⁠ ⁠ After the Icecreammakers I also did Tucked Planche Hold max time. I want to be able to do at least a straddle Planche bt the end of this year 😅, so I still have a lot of work to do🤣💪🏽⁠ ⁠ Stay focussed and have fun!⁠ .⁠ .⁠ #Calisthenics #Calisthenicsnl #bodyproofcalisthenics #thegymhouten #martinkocken #icecreammakers #tuckedplanche #parallettes #thecalisthenicsclubnl #lovecalisthenics #bodyweighttrainingtotopshape #frontlevertraining #planchetraining #workinprograss

Finally winter is here in the Netherlands... it's cold, but great!😄👍🏻😄💪🏼 Have a nice Sunday🥶 . . #Calisthenics #bodyproofcalisthenics #thegymhouten #martinkocken #thecalisthenicsclubnl #calisthenicsanytimeanywhere #snowytimes #happycalisthenicsinthesnow #snowysunday

Ready to put in the work and get some gains?⁠ .⁠ .⁠ Have a Powerful weekend! 💪🏽⁠ .⁠ .⁠ #Calisthenics #bodyproofcalisthenics #thegymhouten #martinkocken #dips #dipstothemax #thecalisthenicsclub #thecalisthenicsclubnl #Houten #CalisthenicsHouten #gainsbydips #weekendgains #bodyweightworkout #bodyweightdips

2 Static Hold combo⁠ ⁠ 4 sets of Tucked Planche Hold and Adv. Tucked Front Lever Hold, both 15sec (at least that's what I aim for 🤣)⁠ ⁠ This combo, like the combo from last week, is also one of my favorite new combo exercises.⁠ That is because of the opposite muscles that are used, when you come of the paralletes and immediately get into the Front Lever position, the Lats start to burn and that's where the magic begins. That's where you get stronger!⁠ ⁠ Give this Superset a try (at your strength level ofcourse) and fall in love with it 😃💪🏽⁠ .⁠ .⁠ .⁠ #Calisthenics #bodyweighttraining #bodyproofcalisthenics #thegymhouten #houten #martinkocken #thecalisthenicsclubnl #thecalisthenicsclub #planche #tuckplanche #hold #FrontLever #advancedtuckedfrontlever #superset #loveit #gettingstronger

Fighting Gravity...⁠ ⁠ Have a flying weekend!🥏⁠ .⁠ .⁠ #Calisthenics #Bodyproofcalisthenics #thegymhouten #martinkocken #bodyweighttraining #fightinggravity #chinupholdmax #thecalisthenicsclubnl #thecalisthenicsclub #weightbelt #bodyweightplus10kg #powertraining #Houtencalisthenics #giveityourall

Pseudo Planche Puhsup - Toes To Bar combo⁠ ⁠ I did 3 sets of 8 Pseudo Planche Pushups and 8 Toes To Bar.⁠ ⁠ This combo is my new favorite!⁠ Those Pseudo Planche Pushups are so hard for me, but it's not even the pushing itself.⁠ It is having protracted shoulders and a Posterior Pelvic Tilt during the whole exercise...⁠ I'm not, at least that's what I think, having both to the max, so more training needs to be done.⁠ But that's okay, because Like I said, this combo is my new favorite 😃⁠ ⁠ The Toes To Bar Ab exercise on the other hand is easy enough for me. Keep in mind not to swing at all! That will mean you have full control of the movement. ⁠ ⁠ If you can't prevent some swinging, keep on going until you do 😄💪🏽⁠ .⁠ .⁠ .⁠ #Calisthenics #bodyweighttraining #bodyproofcalisthenics #thegymhouten #martinkocken #thecalisthenicsclubnl #thecalisthenicsclub #pseudoplanchepushup #pseudopuhsup #plancheleanpushup #toestobar #leglifts #hangingabtraining #superset #reallygoodsuperset #protraction #posteriorpelvictilt #pushups #gettingstrong #gettingthere

I'm Ready For Action, Are You?⁠ ⁠ Okay, you've decided what you want this year. How are you going to achieve that? What condition do you need to achieve your goal?⁠ ⁠ Intrinsic motivation is the precondition for success.⁠ You really have to want from yourself and then it doesn't matter what it is about ...⁠ ⁠ Where there is a will, there is a way!⁠ ⁠ “Many people are not concrete enough in their goals. For example, 'doing more sports' is far too vague and general.⁠ The risk is then that you won't do anything. ⁠ Or that you want to change everything in the field of a healthy lifestyle at the same time. That is not feasible.⁠ ⁠ How do you set a concrete goal?⁠ ⁠ By first asking yourself what you want and why.⁠ Suppose you want to "exercise more".⁠ Do you want that to lose weight?⁠ Are you doing it for better fitness?⁠ Or because you want to have more energy?⁠ And also: do you want it yourself, or are you doing it because someone else says so?⁠ ⁠ Formulate as concretely as possible.⁠ For example: I go to the gym three times a week and I do that on Monday, Wednesday and Friday after work.⁠ Also put these sports moments in your agenda.⁠ ⁠ That way you can turn old habits into new habits.⁠ ⁠ Good luck!😃💪🏽👍🏼⁠ .⁠ .⁠ #2021goals #goals #howtoachieveyourgoal #Calisthenics #bodyproofcalisthenics #thegymhouten #martinkocken #Houten #thecalisthenicsclubnl #thecalisthenicsclub #healthylifestyle2021 #gettinghealthy #exercisemore #builtmuscle #builtmusclethroughcalisthenics #eathealthyleanbody #calisthenicsrules!

Push-Pull combo⁠ ⁠ Here's a combo you should definitely try...⁠ I'm doing 3 sest of 12 Dips and 8 chinups in superset.⁠ ⁠ Make sure to always have a full Range Of Motion for the best results.⁠ ⁠ Cheers!⁠ .⁠ .⁠ .⁠ #Calisthenics #pushpull #push-pull #dipsandchinup #bodyweightworkout #bodyproofcalisthenics #martinkocken #thegymhouten #Houten #thecalisthenicsclubnl #thecalisthenicsclub #dips #chinups #gettingstronger #havingfunwithsupersets #chest #back

So, you want to get healthier and maybe more muscular...⁠ ⁠ How will you be able to stay consistent to your goal(s)?⁠ ⁠ Well, first of all, you need to have realistic goals. To do that, you will first need to get rid of the old habbits that got you where you are today.⁠ Make no mistake, that is a hard thing to do, because habits are habits for a reason.⁠ Creating new habits doesn't happen over night... Mostly it will take several months.⁠ ⁠ So stay consistent to your goals, even if things aren't working out for you the way you thought they would.⁠ ⁠ If you stay consistent, you WILL get there!💪🏽⁠ .⁠ .⁠ .⁠ #newyearsresolutions #gettingfit #calisthenics #bodyproofcalisthenics #thegymhouten #thecalisthenicsclubnl #thecalisthenicsclub #Houten #martinkocken #stayconsistent #havinggoals #reachingyourgoals #youwillgetthere

Deep Pike Pushup⁠ ⁠ Here's another exercise suggestion, the Deep Pike Pushup.⁠ If you are comfortable doing Pike Pushup's with your feet on the ground, you should definitely give this version a try.⁠ Beware though... You need to have the mobility in your shoulder region to really lower yourself.⁠ And, if you want to make it a little more elegant, you don't want to have tight Hamstrings 😜⁠ ⁠ This deep version of the Pike Pushup is an excellent exercise for stronger shoulders and make sure you fully extend at the top position...⁠ ⁠ Give it a try!⁠ .⁠ .⁠ .⁠ #Calisthenics #Pikepushup #Calisthenicspikepushup #deeppikepushup #bodyweighttraining #bodyproofcalisthenics #thegymhouten #martinkocken #strongshoulders #betterthanshoulderpress #thecalisthenicsclubnl #thecalisthenicsclub #hardshoulderexercise

What is your fitness goal for this year? And more importantly how are you going to accomplish this? Is it, like me, developing a top physique with something I love to do (Calisthenics) or do you want to be able to run a certain distance? Or is it just to even to go for a walk more? It doesn't matter, if it will make you happier and healthier... Go For It! . . . #gettinglean2021 #Calisthenics #workingouttogetthebestphysique #bodyproofcalisthenics #thegymhouten #Martinkocken #Houten #sixpackabsmotivation #gettingthere #staystrong #stayhealthyandfit #havingfunwithcalisthenics #thecalisthenicsclubnl

Happy New Year!!!!!

The straight Arm Push Down, but different ...⁠ This is the Calisthenics way to train your⁠ Lats, Upper Back, Rear Deltoids, Triceps and Core.⁠ ⁠ Keep your arms as straight as possible and make sure to maximize Scapula Retraction ....⁠ .⁠ .⁠ #straightarmpushdown #calisthenics #bodyproofcalisthenics #martinkocken #thegymhouten #hanginglatpulldown #straightarmlatpulldown #calisthenicsway #lattraining #coretraining #triceps #triceptraining #reardelttraining #straightarmcalisthenics #thecalisthenicsclubnl

How long can you maintain the handstand?⁠ .⁠ .⁠ #handstand #handstandfortime #funnymusic #calisthenics #thegymhouten #martinkocken #backyardhandstand #thecalisthenicsclubnl #handstandendurance #havingfunwithhandstand #greatshoes😅

If you want to try another great Core exercise, give these Hanging Hip Raises a try!⁠ It can be done in the rings like I do here, but of course also on a bar. ⁠ It doesn't matter how high the bar is or how high the rings are, as long as you can hang horizontally with your arms straight.⁠ Also try to get your Scapulas in Retraction for proper muscle tone in that region.⁠ ⁠ Good luck! 😃💪🏽👍🏼⁠ .⁠ .⁠ #Calisthenics #thegymhouten #core #training #martinkocken #bodyproofcalisthenics #abtraining #rings #workout #abworkout #buikspieren #buikspiertraining #ringtraining #bodyweighttraining #bodyweightabtraining #havingfunwithrings #hangout #thecalisthenicsclubnl #bodyweightringtraining

We are in Lockdown in the Netherlands. for the 2nd time this year, with all its consequences ...⁠ You can be depressed, angry, irritated, or all of the above. Despite all that I say, stay positive! ⁠ Keep taking care of yourself, stay healthy and above all.... keep exercising!⁠ ⁠ What am I going to do the coming weeks?⁠ I'm gonna hang around here and there 😃💪🏽⁠ ⁠ Stay safe and take care of yourself!⁠ ⁠ PS No comment on the sexy shoes please!🤪⁠ .⁠ .⁠ .⁠ #calisthenics #straddlefrontlever #hangingaround #martinkocken #bodyproofcalisthenics #thegymhouten #sexyshoes #lockdown #corona #covid19 #keepexercising #hanginaround #backyardtraining #whenwillibeabletodoafullfrontlever #pushyourself #havingfun #almostchristmas #rainyday #f*cktheweather

Calisthenics anywhere👍🏻💪🏼 . . #Calisthenics #handstandanywhereanytime #handstand #handstandtraining #martinkocken #thegymhouten #thecalisthenicsclubnl #havingfunwithhandstands #hotelroom #bodyproofcalisthenics #windowviewing #gettingthereslowlybutsurely💪 #calisthenicshandstand

Why do we gain some weight as winter approaches and the during winter?⁠ Is that because it's an evolutionary thing? Like, it's getting colder so you store more fat for isolation or something?⁠ Or am I just eating differently or and/more?⁠ ⁠ Don't get me wrong, in the 3rd picture I think I still look pretty ok, but I am gaining a bit fat around the abdomen...⁠ ⁠ Is that something only I experience or do you have the same? Where do you live? Does that matter? I wonder...⁠ .⁠ .⁠ #calisthenics #staylean #thegymhouten #houten #bodyproofcalisthenics #eatinghealthy #howtostaylean #leanallyearlong #howdoyoustaylean #trytostayshredded #shredded #workout #calisthenicsworkout #stayleanwithcalisthenics #leanover40 #healthyeating #goodnutrition #stayleanduringholidays #tryyourbest #martinkocken

Some more advanced dynamic Plank ideas / options⁠ .⁠ In addition to my earlier posts this week about Planking, here are some more ideas to spice things up a littlebit more.⁠ .⁠ Always pay attention to having a Posterior Pelvic Tilt (PPT) at all times, which means a tight Core and make sure you don't let your hips go down, for this will surely injure you lower back in the long run!⁠ If you notice that your lower back strength isn't suffient enough, just go as far as you can using the right form and work your way to a Full Range Of Motion (ROM)⁠ .⁠ Train safe!👍🏼💪🏽⁠ .⁠ .⁠ .⁠ ⁠ #Calisthenics #bodyproofcalisthenics #thegymhouten #martinkocken #plank #planks #coretraining #abworkout #abtrainingusingplanks #plankvariations #beginnerplank #beginnervariation #corestrength #houten #bodyweight #training #corepower #powercore #powerabs #coreworkout #morefunthanregularplanks #rockhardabs #sixpackabs #6pack #6packabs #obliques #obliquetraining #schuinebuikspieren #buikspieren #buikspiertraining

My Goal for 2021 - The 1 Arm Pullup⁠ . In these videos you see my first attempt ever on the 1 Arm Pullup and this was last tuesday after not being able to work out for 10 days, because of illnes...⁠ You can see that I use a purple and a black band to have some support. ⁠ Black gives the 2nd lightest support and the purple one the 3rd lightest support that we have (red is the smallest)...⁠ . Although I was excited to do 1 Pullup, in the second video I manage to do 2 Pullups with both hands. Only with my left arm I come 2cm short on the 2nd Pull 🤣⁠ Now, you can see how hard it is for me, so we could say that this is my max. ⁠ . My goal for 2021 is to do at least 2 1 Arm Pullups with both arms, before summer! So lets say before july. . Will I be able to make that?⁠ . . . #calisthenics #bodyproofcalisthenics #thegymhouten #houten #bodyweighttraining #pullup #pullups #martinkocken #1armpullup #pulluptraining #gettingstrong #trainingtowardgoals #40+andworkingout #40+andfit #onearmpullup #onearm #optrekken #idopullups #pulluporshutup

Some intermediate dynamic Plank ideas / options⁠ .⁠ In addition to my earlier post this week about Planking, here are some more ideas to spice things up a little.⁠ .⁠ Pay attention to having a Posterior Pelvic Tilt (PPT) at all times, which means a tight Core and make sure you don't let your hips come down, for this will surely injure your lower back in the long run!⁠ .⁠ #Trainsafe! #trainsmart 👍🏼💪🏽⁠ .⁠ .⁠ .⁠ ⁠ #Calisthenics #bodyproofcalisthenics #thegymhouten #martinkocken #plank #planks #coretraining #abworkout #plankvariations #beginnerplank #beginnervariation #corestrength #houten #bodyweight #training #corepower #powercore #powerabs #coreworkout #rockhardabs #sixpackabs #6pack #6packabs #obliques #obliquetraining #schuinebuikspieren #buikspieren #buikspiertraining

My goal for this year! 💪🏽⁠ .⁠ In the video you can see my current situation, a pretty (if I say so myself 😁) solid Straddle Front Lever, 7 second hold. ⁠ My goal is to get the Full Front Lever by the end of this year and ofourse being able to hold it for at least 3 seconds.⁠ .⁠ Will I be able to make it?⁠ .⁠ .⁠ #Calisthenics #bodyproofcalisthenics #thegymhouten #houten #frontlever #frontlevertraining #2020goals #corestrength #backmusclepower #bodyweighttraining #straddlefrontlever #workingtowardgoals #fitness #coretraining #ringfrontlever #rings #ringtraining

Side Plank Wrong vs Right⁠ . So many times I see people in the gym doing some sort of Plank version and too many times there is al lack of technique or understanding this exercise...⁠ .⁠ In this video I show you the right technique for the side Plank. ⁠ As this exercise is for the obliques, you better make this exercise about your obliques. So put your hip up to the ceiling and fully extend your shoulder. ⁠ This way you use the right muscles in stead of "hanging" in your tendons and ligaments.⁠ .⁠ #Trainsafe!⁠ #trainsmart . . . #Calisthenics #bodyproofcalisthenics #thegymhouten #martinkocken #plank #planks #coretraining #abworkout #abtrainingusingplanks #plankvariations #beginnerplank #corestrength #houten #bodyweight #training #corepower #powercore #powerabs #coreworkout #rockhardabs #sixpackabs #6pack #6packabs #obliques #obliquetraining #schuinebuikspieren #buikspieren #buikspiertraining

Plank Variations for starters⁠ .⁠ If you are somewhat of a starter in working out and you want to do Planks, don't just stand there as a Plank. Make it a bit more dynamic, without losing it's efficiency.⁠ Here are some examples you can do if you are just starting out...⁠ .⁠ .⁠ .⁠ #Calisthenics #bodyproofcalisthenics #thegymhouten #martinkocken #plank #planks #coretraining #abworkout #abtrainingusingplanks #plankvariations #beginnerplank #beginnervariation #corestrength #houten #bodyweight #training #corepower #powercore #powerabs #coreworkout #morefunthanregularplanks #rockhardabs #sixpackabs #6pack #6packabs

Planks... Wrong vs. Right . . Try to protract Scapulas, have a Posterior Pelvic Tilt and really squeeze your Abs. That way you will get the most out of this exercise... . . . #planks #Calisthenics #Abtraining #Coretraining #Coreworkout #thegymhouten #bodyproofcalisthenics #scapulaprotraction #ppt #posteriorpelvictilt #squeeze #buikspiertraining #rockhardabs #houten #calisthenics #thecalisthenicsclubnl # wrongright #wrongvsright #martinkocken

Oblique Training for starters, Wrong vs. Right and tips included 💪🏼⁠ ⁠ In addition:⁠ When you train your Abs, pay special attention to your pelvis. Always aim for a Posterior Pelvic Tilt, which will push your pelvis forward. ⁠ This is important to having a full contracted Abdomen area. It doensn't matter if you are lying on your back or if you are, for example, in a Plank position, always aim for a PPT.⁠ ⁠ Quality over Quantity! 😃⁠ ⁠ Be sure to let me know if this tip helped you to get stronger Abs💪🏼⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #Schuinebuikspieren #posteriorpelvictilt #calisthenicsabs #situp #coretraining #obliques #obliquetraining #martinkocken

1,5 Pullup variation⁠ ⁠ If you want to get stronger in Pullups, you definitely have to switch up sometimes.⁠ This Pullup variation is an excellent way to get stronger in Pullups.⁠ Because your muscles are under tension a lot longer than with Regular Pullups.⁠ ⁠ Give this ona a try and you'll see the results💪🏼⁠ .⁠ .⁠ #Calisthenics #fitness #Backtraining #Pullups #bodyproofcalisthenics #thegymhouten #Houten #Pullup's #1,5pullup #calisthenicsbacktraining #strongwithpullups #Backmuscles #Martinkocken #pulluporshutup

The Scapula Pullup is probably one of the most important exercises you should master if you want to become stronger in Pulling movements.⁠ The Scapula should be able to move from the outside to the inside. ⁠ If you are someone who is struggling to do so, you'll want to give this type of exercise priority first, before doing many Pullups at all.⁠ ⁠ Master this move and Advanced future Calisthenics ecercises will become a lot easier te learn and master 💪🏼😃⁠ .⁠ .⁠ #Calisthenics #fitness #Backtraining #Pullups #Scapula #Scapulapullup #bodyproofcalisthenics #thegymhouten #Houten #Pullups #calisthenicsbacktraining #strongwithpullups #Backmuscles #Martinkocken #pulluporshutup #thecalisthenicsclubnl

Targeting the Lower Abs with the Lying Knee Raises is a perfect Ab exercise for starters.⁠ There are tons of exercises out there that target the Lower Abs. This exercise is the perfect way to start your Ab training with.⁠ ⁠ Pay close attention to your Lower Back though. This area should be touching the ground at all times when lowering your feet.⁠ ⁠ Let me know if this tip helped you train your Abs more effectively 👍🏼⁠ .⁠ .⁠ #Calisthenics #fitness #Buikspieren #rippedsixpack #bodyproofcalisthenics #thegymhouten #Houten #Schuinebuikspieren #posteriorpelvictilt #calisthenicsabs #situp #coretraining #obliques #obliquetraining #martinkocken

Ab exercise for starters 💪🏼 . Wrong vs Right and tips are inculded... . . . #abtraining #buikspierenkweken #sixpackabsworkout #Calisthenics #beginnerabs #bodyproofcalisthenics #thegymhouten #thecalisthenicsclubnl #bodyweightabsworkout #houten #situpquality #qualityoverquantity🏆 #abcontraction #buikspierentrainen

Typewriter Pullup - Wrong vs Right . . #Calisthenics #typewriterpullup #typewriterpullups #wrongvsright #pullupstrict #bodyweightbuilt #thegymhouten #bodyproofcalisthenics #bodyproof #houten #houtensport #havingfunwithcalisthenics #Pullup #backtraining💪 #strongscapula #optrekken

How to perform an Archer Pullup. Tips included! . . #Calisthenics #pullups #Backtraining #thegymhouten #bodyproofcalisthenics #houten #optrekken #rugtraining #Archer #Pullup #therightwaytoarcherpullup

Some variation to the Isometric Dragon Flag Hold 》The Dragon Flag Flutter Kicks. If you want to try this, make sure you keep a Posterior Pelvic Tilt during the whole exercise! This way your Abs do the work and you keep your lower back from taking over.... Give it a try and let me know how it went in the comments 👍🏻👍🏻💪🏼💪🏼 Train and stay safe... - - #Calisthenics #streetworkout #dragonflagtraining #flutterkicks #thegymhouten #bodyproofcalisthenics #houten #bodyweightworkout #corestrength

Pushing through the limits💪🏼 - - #push #calisthenics #calisthenicsmen #ringflyes #pushthrough #limits #houten #thegymhouten #thecalisthenicsclubnl #bodyproofcalisthenics #bodyworkout #calisthentics #ringchestfly #ringchest #ringtraining #bodyweightwarrior #bodybuilding_and_fitness #ringbodyweight

De Dragon Flag 1 van de meest elegante oefeningen voor een ijzersterke Core! Belangrijk bij de Dragon Flag zijn de volgende punten: 1. Beweeg vanuit je heupen en niet vanuit je benen. 2. Behoud de hele oefening en Posterior Pelvic Tilt 3. Houd je benen gesterkt en 4. Zorg dat de hoek van je benen t.o.v. heupen hetzelfde blijven... Zie de volledige video hier: https://youtu.be/bOoRTLA-gfE Succes met trainen!👍🏻👍🏻💪🏼😃

In deze video laat ik zien hoe en waarom je Excentrisch zou moeten trainen. Allereerst, waarom zou je eigenlijk excentrisch moeten trainen? ● Je kunt je spieren en gewrichten veel zwaarder belasten dan bij de concentrische beweging. ● Je spieren staan veel langer onder (hoge) spanning door de langere T.U.T. (Time Under Tension) ● En omdat je spieren veel langer onder spanning staan, worden er ook meer spiervezels aangesproken, waardoor spiergroei meer gestimuleerd wordt. Je kunt Excentrisch trainen door eerst de Concentrische beweging te doen en dan langzaam naar beneden te zakken. Is het nog te zwaar om ook de Concentrische beweging te doen? Ga dan eerst op een verhoging staan, spring omhoog tot je kin boven de stang is en laat je dan gecontroleerd in 6 tot 10 seconden zakken tot een volledige Dead Hang. Kijk de volledige video op mijn YouTube kanaal → BodY-ProoF Calisthenics - - #Sterkerug #Calisthenics #streetworkout #bodyproofcalisthenics #body-proof #thegymhouten #thecalisthenicsclubnl #bigback #excentrischtrainen #eccentrics #Backtraining #pullup #optrekken #groepslesopdinsdagendonderdag @thegymhouten @bodyproofcalisthenics @langeschaft @houten

Used to doing Hanging Knee- and Leg raises? Try this version for a change... How to perform... Hang on a bar, than retract your Scapula's, look up and raise your Hips a bit. Keep straight arms at all times. Than hold this position during the entire exercise. Next Raise your knees as high as you can, remaining the Scapula Retraction. And rep out. Keep in mind that you should be in control of the entire movement during the entire exercise... This will... Strenghten your scap muscles insanely. Your Lats will fire up and your core will be stretched to the max and contract to the max. If you are training for the Front Lever, this is an exercise you will want to incorporate in your training💪🏼😃 Good Luck and have fun with this one💪🏼👍🏻👍🏻💪🏼 - #calisthenics #bodyproofcalisthenics #thegymhouten #langeschaft #houten #bodyweightworkout #buikspierentrainen #frontlever #martinkocken #exercise #weerwatanders #heerlijkeoefening #gettingstronger #thecalisthenicsclubnl

In deze video laat ik 3 geavanceerde oefenen zien voor keiharde buikspieren. 1. Toes To Bar 2. Hanging Hip Raises 3. Window Wipers Doe deze 3 oefeningen als je wat verder bent in het Calisthenics voor nog hardere buikspieren😃💪🏼👍🏻 Vind je deze video leuk, geef dan een LIKE, laat het even weten in de comments en DEEL deze video ook met mensen die deze info goed kunnen gebruiken. Train veilig en verantwoord!💪🏼 #Calisthenics #abs #buikspierentrainen #bodyproofcalisthenics #thegymhouten #thecalisthenicsclubnl #powerrr #bodyweighttraining #rock

3 oefeningen voor een perfecte Calisthenics Triceps Workout

Integreer deze 4 oefeningen in je Calisthenics training voor een optimale Biceps Workout 😀👍🏻💪🏼

#just3months #training #nofilter #thisisreal #yeahright #dontbelieveeverythingyouseeisreal #Calisthenics #bodyweighttraining #backmuscles #bodyproofcalisthenics #martinkocken #thegymhouten #thecalisthenicsclubnl Train hard, become strong, stay your best version!💪🏼💪🏼

Zit geen filter op hoor, echt niet😂😅

Calisthenics is perfect om overal te doen, dus ook op vakantie😃😃😃💪🏼💪🏼. Dat is het mooie van deze geweldige sport 😀👍🏻👍🏻 #Calisthenics #streetworkout #bodyproofcalisthenics #thegymhouten #humanflag #frontlever #backlever #handstand

In deze video leg ik uit welke oefeningen zeker terug moeten komen als je je rug gaat trainen... Je rug bestaat uit verschillende gedeelten en richtingen spiervezels. In een volledige rugtraining komen ze allemaal aan bod... Vind je deze video leuk, geef dan een LIKE, deel de video met iemand die hier wat aan heeft een laat een even een bericht achter👍🏻😄 Train veilig en verantwoord!👍🏻💪🏼💪🏼

Een leuke variatie op Skin The Cat. Nog niet perfect, maar dat komt snel! 😀👍🏻💪🏼💪🏼 Probeer het eens, film het en tag #thegymhouten in je bericht 👍🏻💪🏼, dan kunnen we tips en tricks uitwisselen👍🏻 #Calisthenics #skinthecat #bodyproofcalisthenics #thegymhouten #bodyweightworkout #rings

In deze 2e video over voeding en calorieën leg ik uit in welke verhoudingen je het beste de verschillende macronutriënten kunt verdelen. Als je eiwitten, vetten en koolhydraten in de optimale hoeveelheden binnenkrijgt zul je niet aankomen in gewicht. De berekening wordt in de video tot in detail uitgelegd. Heb je vragen, laat het dan even weten in de comments hieronder of neem contact op via www.BodyProofCalisthenics.com. Vind je deze video duidelijk en heb je er wat aan, geef dan een LIKE, comment en deel de video met iemand die deze info goed kan gebruiken. Train en eet veilig en verantwoord!