Wat zijn compoundtrainingen?
De term compoundtraining komt voort uit de krachtsport en wordt ook wel samengestelde training genoemd. Hier tegenover staat de isolatietraining en daarmee wordt in grote lijnen al duidelijk wat er mee bedoeld wordt. Bij een isolatietraining werkt de sporter aan een specifieke spiergroep, terwijl een compoundtraining effect heeft op meerdere spiergroepen tegelijk. Het is aan te bevelen om het grootste deel van de krachttraining uit compoundoefeningen te laten bestaan, aangezien dit nogal wat voordelen oplevert, die we hieronder uiteen zetten.
Sterke calorieverbranding
Op de eerste plaats levert een compoundtraining een sterke calorieverbranding op. Die verbranding vindt zowel plaats tijdens de training zelf – omdat het lichaam dan de energie nodig heeft om de training te kunnen uitvoeren – als na de training, omdat er dan een herstelfase doorlopen wordt. Het is dus een goede trainingsvorm om lichaamsgewicht kwijt te raken. Vooral wanneer je er voor zorgt dat je net iets minder calorieën tot je neemt als nodig zijn, kun je op deze manier het overtollige (buik)vet laten verdwijnen. Het lichaam zal dat vet namelijk gaan verbranden als er niet voldoende energie vanuit de voeding is aangevoerd.
Efficiënt trainen
Omdat je bij het uitvoeren van een compoundtraining meerdere spiergroepen tegelijk laat werken, kun je in minder tijd een beter resultaat bereiken dan wanneer je focust op slechts één spiergroep tegelijk. Dat effect wordt nog eens versterkt door het feit dat je in staat bent om de training te verzwaren, want meer spiergroepen tegelijk zijn tot grotere prestaties in staat. Om ervoor te zorgen dat ontstane spierschade in het lichaam hersteld wordt, zal het lichaam dus actief gaan werken aan de opbouw van spierweefsel. Geleidelijk ontwikkel je dus meer spierkracht.
Gelijkmatige verdeling
Doordat je meerdere spiergroepen tegelijk traint, zul je in het geheel ook meer kracht in je hele lichaam ontwikkelen. Dat komt omdat je ook allerlei spieren traint die misschien op het eerste gezicht niet zichtbaar zijn, maar wel een duidelijke bijdrage leveren aan je kracht. Anders gezegd: de kracht die je ontwikkelt, wordt gelijkmatiger over het lichaam verdeeld. Dit heeft ook effect op het coördinatievermogen. De spierengroepen gaan beter met elkaar samenwerken om de vereiste klus te klaren en dat werkt in alle opzichten positief.
Hormoonproductie
Een compoundtraining zorgt ervoor dat de productie van diverse hormonen – waaronder testosteron en somatotropine – gaat stijgen. Dat somatotropine wordt doorgaans kortweg groeihormoon genoemd en speelt een essentiële rol bij de opbouw van nieuw spierweefsel. Deze ontwikkeling wordt ook wel de hormoonrespons genoemd. Het is een natuurlijke reactie van het lichaam op het feit dat er sprake is van een extra belasting. Pas wanneer je echt in actie komt – door de training uit te voeren – weet het lichaam dat het tijd is om zelf ook in actie te komen.
Voorbeelden
Enkele voorbeelden van veel uitgevoerde compoundoefeningen zijn de squat (kniebuigen met een halterstang op de rug), het bankdrukken (gewichtheffen, liggend op een bank), de deadlift (een halter vanaf de vloer optillen) en de pull-up (optrekken aan een stang).
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