Trainen met machines of losse gewichten


Het zal waarschijnlijk wel bij je bekend zijn dat het trainen met losse gewichten voordelen heeft ten opzichte van het trainen met machines.

Een van de grote voordelen van het trainen met losse gewichten is dat je meer gebruik moet maken van omliggende spiergroepen om de beweging te stabiliseren.

Maar machines hebben ook een voordeel, zo is uit onderzoek gebleken dat machines net zo goed zijn als het trainen van met losse gewichten wanneer kracht je doel is.


Wanneer je met losse gewichten traint kun je niet vertrouwen op een machine die de baan van de beweging voor je vastlegt, je zult deze baan dus zelf moeten afleggen door je beweging te stabiliseren met de overige spieren in je lichaam. Doordat je meer spieren gebruikt tijdens een oefening zullen er dus ook meer spieren groeien!

Aanrader: Gewichtheffen in een langzaam tempo

Een ander voordeel van het trainen met losse gewichten is dat je meer energie verbruikt. Uit onderzoek is gebleken dat wanneer je squats doet met losse gewichten, je 50% meer energie verbruikt dan wanneer je squats met een machine doet.


Het feit dat je bij fitness oefeningen met machines minder stabilisatie spieren gebruikt is echter ook een voordeel, want je kan meer focus leggen op een bepaalde spier, in plaats van op een bepaalde regio van spieren.

Uit een studie van de Illinois State University blijkt dat bij bankdrukken met losse gewichten de deltoids veel meer gebruikt worden dan bij het bankdrukken met een machine. De deltoids worden gebruikt om de halter in balans te houden bij de op en neergaande beweging. Echter, wanneer je een machine gebruikt kun je de focus dus beter op de pecs (borstspieren) liggen, aangezien bij bankdrukken de spieren in de schouders vaak de zwakke punt zijn.

Lees ook: Last van spierpijn?

Veel mensen denken dat het trainen met losse gewichten beter is wanneer je train puur om sterker te worden, uit een onderzoek door de Valdosta State University (Georgia, USA) blijkt echter dat dit niet zo is. Ze hadden een groep met testpersonen random ingedeeld in 2 groepen, een groep lieten ze 10 weken lang met losse gewichten bankdrukken en de andere groep trainde 10 weken lang met een machine.

Na 10 weken bleek dat beide groepen 10% sterker was geworden, er was geen significant verschil tussen beide groepen!


Wanneer je net begint kan het slim zijn om te beginnen met machines om de oefening door te krijgen, maar ook het trainen met losse gewichten is zeer belangrijk!

Voor een maximaal resultaat is het slim om zowel losse gewichten als machines in je trainingsschema op te nemen. Dit zorgt ervoor dat je de te trainen spiergroep maximaal kan belasten, maar er ook voor zorgt dat de stabiliserende spieren in de omgeving je niet achterhouden in je groei.

In het dagelijks leven werk ik als persoonlijk fitnesscoach. Met mijn werk kan ik maar een beperkt aantal mensen bereiken, dankzij deze website hoop ik meer mensen goede informatie te geven over hoe ze een beter, mooier en gezonder lichaam kunnen krijgen.


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