{"id":748,"date":"2023-02-28T16:11:02","date_gmt":"2023-02-28T16:11:02","guid":{"rendered":"https:\/\/dymphyfit.com\/?page_id=748"},"modified":"2023-03-28T17:32:54","modified_gmt":"2023-03-28T17:32:54","slug":"expertise-strength","status":"publish","type":"page","link":"https:\/\/dymphyfit.nl\/nl\/expertise-strength\/","title":{"rendered":"Onze expertise: kracht"},"content":{"rendered":"<div id=\"wp-block-themeisle-blocks-advanced-columns-e1ca32e1\" class=\"wp-block-themeisle-blocks-advanced-columns alignfull has-1-columns has-desktop-equal-layout has-tablet-equal-layout has-mobile-equal-layout has-vertical-unset ticss-dd550d54\"><div class=\"wp-block-themeisle-blocks-advanced-columns-overlay\"><\/div><div class=\"innerblocks-wrap\">\n<div id=\"wp-block-themeisle-blocks-advanced-column-65b5ef21\" class=\"wp-block-themeisle-blocks-advanced-column ticss-6dcec697\">\n<h1 id=\"wp-block-themeisle-blocks-advanced-heading-bb0c2df7\" class=\"wp-block-themeisle-blocks-advanced-heading wp-block-themeisle-blocks-advanced-heading-bb0c2df7\"> Hoe sterker je bent, <\/h1>\n\n\n\n<h1 id=\"wp-block-themeisle-blocks-advanced-heading-4610bd3c\" class=\"wp-block-themeisle-blocks-advanced-heading wp-block-themeisle-blocks-advanced-heading-4610bd3c\">hoe lichter je leeft. <\/h1>\n\n\n\n<p class=\"has-text-align-center has-white-color has-text-color\">De objecten die je optilt worden lichter.<br>Mentaal wordt je kalmer en weerbaarder.<br>En je kunt beter surfen door je emotionele golven.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-buttons is-horizontal is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-499968f5 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-primary\"><a class=\"wp-block-button__link has-neve-text-color-color has-nv-c-1-background-color has-text-color has-background wp-element-button\" href=\"https:\/\/dymphyfit.nl\/nl\/book-now\/\" style=\"border-radius:100px\">BOEK NU GRATIS INTAKE<\/a><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<section id=\"wp-block-themeisle-blocks-advanced-columns-e7931e5c\" class=\"wp-block-themeisle-blocks-advanced-columns alignfull has-2-columns has-desktop-equal-layout has-tablet-equal-layout has-mobile-collapsedRows-layout has-vertical-center\"><div class=\"wp-block-themeisle-blocks-advanced-columns-overlay\"><\/div><div class=\"innerblocks-wrap\">\n<div id=\"wp-block-themeisle-blocks-advanced-column-49224624\" class=\"wp-block-themeisle-blocks-advanced-column\">\n<figure class=\"wp-block-image size-full is-style-default\"><img decoding=\"async\" width=\"2560\" height=\"1707\" src=\"https:\/\/dymphyfit.nl\/wp-content\/uploads\/2023\/02\/Dymphy-Fit-Shoot-Jan-2023-Pt1-Ashkan-Mortezapour-Photography-8-of-53-scaled.jpg\" alt=\"\" class=\"wp-image-614\" srcset=\"https:\/\/dymphyfit.nl\/wp-content\/uploads\/2023\/02\/Dymphy-Fit-Shoot-Jan-2023-Pt1-Ashkan-Mortezapour-Photography-8-of-53-scaled.jpg 2560w, https:\/\/dymphyfit.nl\/wp-content\/uploads\/2023\/02\/Dymphy-Fit-Shoot-Jan-2023-Pt1-Ashkan-Mortezapour-Photography-8-of-53-300x200.jpg 300w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n<\/div>\n\n\n\n<div id=\"wp-block-themeisle-blocks-advanced-column-311d4b3f\" class=\"wp-block-themeisle-blocks-advanced-column\">\n<h2 id=\"wp-block-themeisle-blocks-advanced-heading-9544202b\" class=\"wp-block-themeisle-blocks-advanced-heading wp-block-themeisle-blocks-advanced-heading-9544202b\">Versterk jezelf! <\/h2>\n\n\n\n<p>Til gewichten op om je botdichtheid, metabolisme en fysieke als mentale veerkracht te verhogen. Leer waarom we voor oefeningen kiezen; in welke volgorde; hoe ze het beste kunnen worden uitgevoerd en hoe ze geleidelijk zwaarder kunnen worden met meer gewicht of een uitdagendere progressievorm.<\/p>\n\n\n\n<p>Wij helpen je met een eigen trainingsprogramma wanneer je individueel traint in de sportschool, thuis, het park of op vakantie.<\/p>\n<\/div>\n<\/div><\/section>\n\n\n\n<h2 class=\"wp-block-heading\">Voor wie?<\/h2>\n\n\n\n<ul class=\"is-style-checkbox wp-block-list\">\n<li>Gemiddelde tot ervaren fitness levels.  <\/li>\n\n\n\n<li>Ben je een beginner? Heb je geen tot weinig ervaring? Geen idee waar je moet starten, maar je wilt het goed doen? We leren je alle vaardigheden! Zie <a href=\"https:\/\/dymphyfit.nl\/nl\/expertise-fundamentals-beginner\/\">Fundament<\/a> voor meer informatie.<\/li>\n\n\n\n<li>Je wilt meer spiermassa en sterker worden. <\/li>\n\n\n\n<li>Je traint zelf in de sportschool voor langer dan 1 jaar. Je stopt tijd en moeite in je trainingen, maar krijgt niet de resultaten die je wilt. Je wilt dezelfde hoeveelheid tijd in de gym doorbrengen, maar meer resultaat zien.<\/li>\n\n\n\n<li>Je bent een gevorderde krachtsporter en je wilt je fitness naar een hoger niveau tillen! Tijd voor een serieuze aanpak. Behaal meer resultaten dan jij denkt dat mogelijk is!<\/li>\n\n\n\n<li>Je hebt getraind met trainingsprogramma's en je wilt feedback op jouw eigen programma. Of we wilt dat Max of Dymphy een persoonlijk programma voor je schrijft.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Wat is krachttraining?<\/h2>\n\n\n\n<p>In de volksmond is krachttraining het heffen van zware gewichten. Door ze op te pakken en neer te zetten. Op fysiologisch vlak maken we een onderscheid tussen 2 type trainingen:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Meer spiermassa (hypertrofie)<\/h3>\n\n\n\n<ul class=\"is-style-checkbox has-neve-text-color-color has-text-color wp-block-list\" style=\"color:var(--nv-text-color)\">\n<li>In de volksmond bekend als \"bodybuilding\", of je nu mee wilt doen aan een wedstrijd of gewoon naar de sportschool gaat en aan krachttraining doet. Ook zonder mega spierdefinitie doe je eigenlijk aan bodybuilding.<\/li>\n\n\n\n<li>Toename van spiermassa in specifieke spieren<\/li>\n\n\n\n<li>Spieren lokaal vermoeien met het behoud van techniek (zoveel mogelijk)<\/li>\n\n\n\n<li>Een aantal algemene richtlijnen: \n<ul class=\"wp-block-list\">\n<li><strong>Volume en intensiteit:<\/strong> 6-15 herhalingen op 65-85% van je 1RM<\/li>\n\n\n\n<li><strong>Totaalvolume:<\/strong> 10-30 sets per spiergroep per week <\/li>\n\n\n\n<li><strong>Frequentie:<\/strong> 2-3 keer per spiergroep per week<\/li>\n\n\n\n<li><strong>Totale trainingsdagen:<\/strong> 3-6 dagen per week<\/li>\n\n\n\n<li><strong>Intentie:<\/strong> elke rep en set trainen met de intentie om alles te geven. De laatste 2-3 reps moeten onwijs uitdagend voelen.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Deze richtlijnen zijn onderhevig aan verandering. Team Dymphy Fit verzamelt informatie over jouw slaap, voeding, stressmanagement, kwaliteit van beweging en fitnessniveau. We schrijven jouw programma gericht op jouw beschikbare tijd om te trainen en jouw doelen. Gedurende jouw trainingsproces bieden we je meer intensiteit aan en passen we het programma aan naar jouw leven en prioriteiten.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Maximaal krachttraining<\/h3>\n\n\n\n<ul class=\"is-style-checkbox has-neve-text-color-color has-text-color wp-block-list\" style=\"color:var(--nv-text-color)\">\n<li>Til zo zwaar mogelijk met de beste vorm. Maximaliseer jouw prestatie. Dus techniek gaat voor vermoeidheid.<\/li>\n\n\n\n<li>Voorbeelden: 1 rep max squat, deadlift, bench, strict press<\/li>\n\n\n\n<li>Leer hoe je krachtoefeningen uitvoert: de checkpoints van elke oefening en hoe je jouw techniek kunt corrigeren.<\/li>\n\n\n\n<li>Een aantal algemene richtlijnen:\n<ul class=\"wp-block-list\">\n<li><strong>Volume en intensiteit:<\/strong> 1-5 herhalingen op 85-100% van je 1RM<\/li>\n\n\n\n<li><strong>Totaalvolume:<\/strong> 8-16 sets per beweging, 10-20 sets per spiergroep per week<\/li>\n\n\n\n<li><strong>Frequentie:<\/strong> 2-3 keer per beweging per week<\/li>\n\n\n\n<li><strong>Totale trainingsdagen:<\/strong> 3-6 dagen per week<\/li>\n\n\n\n<li><strong>Intentie:<\/strong> elke set op een zo hoog mogelijke intensiteit met het behoud van de beste kwaliteit van bewegen. Minimaliseren van energielekken.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Deze richtlijnen zijn onderhevig aan verandering. Team Dymphy Fit verzamelt informatie over jouw slaap, voeding, stressmanagement, kwaliteit van beweging en fitnessniveau. We schrijven jouw programma gericht op jouw beschikbare tijd om te trainen en jouw doelen. Gedurende jouw trainingsproces bieden we je meer intensiteit aan en passen we het programma aan naar jouw leven en prioriteiten.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Wat levert het mij op?<\/h2>\n\n\n\n<ul class=\"is-style-checkbox has-neve-text-color-color has-text-color wp-block-list\" style=\"color:var(--nv-text-color)\">\n<li>Progressief overladen: meer resultaten in je prestaties en hoe je lichaam er uitziet!<\/li>\n\n\n\n<li>Professionele begeleiding om jouw te leren hoe je moet trainen en presteren als je alleen traint<\/li>\n\n\n\n<li>Sterkere spieren en botten<\/li>\n\n\n\n<li>Betere houding<\/li>\n\n\n\n<li>Meer energie door de dag<\/li>\n\n\n\n<li>Ontwikkelen van vaardigheden in beweging en leefstijl<\/li>\n\n\n\n<li>Tijd voor jezelf in jouw drukke leven<\/li>\n\n\n\n<li>Winnen van zelfvertrouwen, zelfrespect en zelfredzaamheid die je een leven lang zullen dienen!<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Opties<\/h2>\n\n\n\n<ul class=\"is-style-checkbox wp-block-list\">\n<li>Persoonlijke training<\/li>\n\n\n\n<li>Personal training + persoonlijk online programma (thuis en in de sportschool)<\/li>\n\n\n\n<li>Voedingscoaching<\/li>\n\n\n\n<li>Leefstijlcoaching<\/li>\n\n\n\n<li>Mindsetcoaching<\/li>\n\n\n\n<li>Community uitdagingen (push ups, stappen per dag, squats, etc.)<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<div id=\"wp-block-themeisle-blocks-advanced-columns-8b063db1\" class=\"wp-block-themeisle-blocks-advanced-columns has-2-columns has-desktop-equal-layout has-tablet-equal-layout has-mobile-collapsedRows-layout has-vertical-unset\"><div class=\"wp-block-themeisle-blocks-advanced-columns-overlay\"><\/div><div class=\"innerblocks-wrap\">\n<div id=\"wp-block-themeisle-blocks-advanced-column-5b4e209a\" class=\"wp-block-themeisle-blocks-advanced-column\">\n<p><\/p>\n<\/div>\n\n\n\n<div id=\"wp-block-themeisle-blocks-advanced-column-36376a00\" class=\"wp-block-themeisle-blocks-advanced-column\"><\/div>\n<\/div><\/div>\n\n\n\n<section id=\"wp-block-themeisle-blocks-advanced-columns-341517f8\" class=\"wp-block-themeisle-blocks-advanced-columns alignfull has-1-columns has-desktop-equal-layout has-tablet-equal-layout has-mobile-equal-layout has-vertical-flex-start\"><div class=\"wp-block-themeisle-blocks-advanced-columns-overlay\"><\/div><div class=\"innerblocks-wrap\">\n<div id=\"wp-block-themeisle-blocks-advanced-column-d666fdf7\" class=\"wp-block-themeisle-blocks-advanced-column\">\n<section id=\"wp-block-themeisle-blocks-advanced-columns-ac9e2769\" class=\"wp-block-themeisle-blocks-advanced-columns has-1-columns has-desktop-equal-layout has-tablet-equal-layout has-mobile-equal-layout has-vertical-flex-start\"><div class=\"wp-block-themeisle-blocks-advanced-columns-overlay\"><\/div><div class=\"innerblocks-wrap\">\n<div id=\"wp-block-themeisle-blocks-advanced-column-a242b2db\" class=\"wp-block-themeisle-blocks-advanced-column\">\n<h2 id=\"wp-block-themeisle-blocks-advanced-heading-61edf800\" class=\"wp-block-themeisle-blocks-advanced-heading wp-block-themeisle-blocks-advanced-heading-61edf800\">Onze methode<\/h2>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile is-style-default has-nv-site-bg-color has-text-color\" style=\"grid-template-columns:30% auto\"><figure class=\"wp-block-media-text__media\"><img decoding=\"async\" width=\"997\" height=\"1002\" src=\"https:\/\/dymphyfit.nl\/wp-content\/uploads\/2023\/02\/DYMPHY-SELECTS-FINAL-WEB184-kopie-vierkant.jpg\" alt=\"\" class=\"wp-image-750 size-full\" srcset=\"https:\/\/dymphyfit.nl\/wp-content\/uploads\/2023\/02\/DYMPHY-SELECTS-FINAL-WEB184-kopie-vierkant.jpg 997w, https:\/\/dymphyfit.nl\/wp-content\/uploads\/2023\/02\/DYMPHY-SELECTS-FINAL-WEB184-kopie-vierkant-150x150.jpg 150w, https:\/\/dymphyfit.nl\/wp-content\/uploads\/2023\/02\/DYMPHY-SELECTS-FINAL-WEB184-kopie-vierkant-768x772.jpg 768w, https:\/\/dymphyfit.nl\/wp-content\/uploads\/2023\/02\/DYMPHY-SELECTS-FINAL-WEB184-kopie-vierkant-12x12.jpg 12w\" sizes=\"(max-width: 997px) 100vw, 997px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<ul class=\"is-style-checkbox wp-block-list\">\n<li>Jouw behoefte is belangrijk voor ons. Wij helpen je om jouw doel te formuleren. Samen bepalen we de kleine stappen die je zet naar jouw grotere doel. De stappen in jouw workouts en leefstijl.<\/li>\n\n\n\n<li>Je leert de technieken: \n<ul class=\"wp-block-list\">\n<li>De checkpunten van elke oefening;<\/li>\n\n\n\n<li>Wat niet te doen;<\/li>\n\n\n\n<li>Hoe deze fouten (lees: energielekken) te corrigeren en voorkomen.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Wij loggen de gewichten, herhalingen en sets die jij tilt<\/li>\n\n\n\n<li>Op de dagen dat je alleen traint, helpen wij je met een online trainingsprogramma<\/li>\n<\/ul>\n<\/div><\/div>\n<\/div>\n<\/div><\/section>\n\n\n\n<section id=\"wp-block-themeisle-blocks-advanced-columns-46317810\" class=\"wp-block-themeisle-blocks-advanced-columns has-1-columns has-desktop-equal-layout has-tablet-equal-layout has-mobile-equal-layout has-vertical-flex-start\"><div class=\"wp-block-themeisle-blocks-advanced-columns-overlay\"><\/div><div class=\"innerblocks-wrap\">\n<div id=\"wp-block-themeisle-blocks-advanced-column-5c394c1f\" class=\"wp-block-themeisle-blocks-advanced-column\">\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-16018d1d wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-primary\"><a class=\"wp-block-button__link has-neve-text-color-color has-nv-c-1-background-color has-text-color has-background wp-element-button\" href=\"https:\/\/dymphyfit.nl\/nl\/book-now\/\" style=\"border-radius:100px\">BOEK NU GRATIS INTAKE<\/a><\/div>\n<\/div>\n<\/div>\n<\/div><\/section>\n<\/div>\n<\/div><\/section>\n\n\n\n<section id=\"wp-block-themeisle-blocks-advanced-columns-1dca2bab\" class=\"wp-block-themeisle-blocks-advanced-columns alignfull has-1-columns has-desktop-equal-layout has-tablet-equal-layout has-mobile-equal-layout has-vertical-flex-start\"><div class=\"wp-block-themeisle-blocks-advanced-columns-overlay\"><\/div><div class=\"innerblocks-wrap\">\n<div id=\"wp-block-themeisle-blocks-advanced-column-e27f8b17\" class=\"wp-block-themeisle-blocks-advanced-column\">\n<section id=\"wp-block-themeisle-blocks-advanced-columns-c0d61f6e\" class=\"wp-block-themeisle-blocks-advanced-columns has-1-columns has-desktop-equal-layout has-tablet-equal-layout has-mobile-equal-layout has-vertical-flex-start\"><div class=\"wp-block-themeisle-blocks-advanced-columns-overlay\"><\/div><div class=\"innerblocks-wrap\">\n<div id=\"wp-block-themeisle-blocks-advanced-column-48365b12\" class=\"wp-block-themeisle-blocks-advanced-column\">\n<h2 id=\"wp-block-themeisle-blocks-advanced-heading-1973f2d4\" class=\"wp-block-themeisle-blocks-advanced-heading wp-block-themeisle-blocks-advanced-heading-1973f2d4\">Vrijblijvend kennismakingsgesprek<\/h2>\n\n\n\n<h6 class=\"has-text-align-center has-neve-link-color-color has-text-color wp-block-heading\">MEER INFORMATIE<\/h6>\n\n\n\n<section id=\"wp-block-themeisle-blocks-advanced-columns-d01f6280\" class=\"wp-block-themeisle-blocks-advanced-columns has-1-columns has-desktop-equal-layout has-tablet-equal-layout has-mobile-equal-layout has-vertical-flex-start\"><div class=\"wp-block-themeisle-blocks-advanced-columns-overlay\"><\/div><div class=\"innerblocks-wrap\">\n<div id=\"wp-block-themeisle-blocks-advanced-column-5a487b4a\" class=\"wp-block-themeisle-blocks-advanced-column\">\n<div class=\"wp-block-media-text alignwide has-media-on-the-right is-stacked-on-mobile is-style-default\" style=\"grid-template-columns:auto 22%\"><div class=\"wp-block-media-text__content\">\n<p class=\"has-neve-text-color-color has-nv-site-bg-background-color has-text-color has-background\">Nog niet overtuigd? Ben je ge\u00efnteresseerd in personal training maar wil je nog wat meer informatie?<br><br>Boek een snel gesprek met Dymphy. Ze beantwoordt graag al je vragen en geeft je zoveel informatie als je nodig hebt.<\/p>\n\n\n\n<vg-guest-booking widget-key=\"63f4dc0f5a7bec0018fc7dd3\" club-id=\"28557\" lang=\"nl\" source=\"\"><\/vg-guest-booking>\n      <script src=\"https:\/\/static.virtuagym.com\/vg-guest-booking-widget\/dist\/js\/app.js\"><\/script>\n<\/div><figure class=\"wp-block-media-text__media\"><img decoding=\"async\" width=\"1708\" height=\"2560\" src=\"https:\/\/dymphyfit.com\/wp-content\/uploads\/2023\/01\/Dymphy-Fit-Shoot-Jan-2023-Pt1-Ashkan-Mortezapour-Photography-14-of-31-scaled.jpg\" alt=\"\" class=\"wp-image-484 size-full\" srcset=\"https:\/\/dymphyfit.nl\/wp-content\/uploads\/2023\/01\/Dymphy-Fit-Shoot-Jan-2023-Pt1-Ashkan-Mortezapour-Photography-14-of-31-scaled.jpg 1708w, https:\/\/dymphyfit.nl\/wp-content\/uploads\/2023\/01\/Dymphy-Fit-Shoot-Jan-2023-Pt1-Ashkan-Mortezapour-Photography-14-of-31-200x300.jpg 200w\" sizes=\"(max-width: 1708px) 100vw, 1708px\" \/><\/figure><\/div>\n<\/div>\n<\/div><\/section>\n<\/div>\n<\/div><\/section>\n<\/div>\n<\/div><\/section>","protected":false},"excerpt":{"rendered":"<p>Voor wie? Wat is krachttraining? Voor het grote publiek is krachttraining zware gewichten heffen. Oppakken en neerzetten. In fysiologische termen maken we een onderscheid tussen 2 soorten training: Spiermassa vergroten (hypertrofie) Maximale krachttraining Wat heb ik eraan? Opties<\/p>","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","_themeisle_gutenberg_block_has_review":false,"footnotes":""},"class_list":["post-748","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Our expertise: Strength - Dymphy Fit - Personal Trainer &amp; Coach Amsterdam<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dymphyfit.nl\/nl\/expertise-strength\/\" \/>\n<meta property=\"og:locale\" content=\"nl_NL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Our expertise: Strength - Dymphy Fit - Personal Trainer &amp; Coach Amsterdam\" \/>\n<meta property=\"og:description\" content=\"For whom? What is Strength Training? For the general public strength training is lifting heavy weights. Picking them up and putting them down. In physiological terms we make a distinction between 2 types of training: Increasing Muscle Mass (hypertrophy) Maximum Strength Training What&#8217;s in it for me? 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