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METHOD:👇🏾 Warm up: - 200 Jump Rope Circuit One: - 10 Front Squat to Press - 20 Rear Lunge Knee Drive - 10 Deadlift to Rows - 10 Around The World to Front Raises - 20 Mountain Climbers - 10 Sit ...
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Tutorial workout di rumah tanpa alat, ini caranya! Tapi... bisanya buat latihan push/mendorong yang ngelatih otot chest, triceps, dan bahu depan kayak push up beserta variasi2nya, sama latihan leg/kaki kayak squat, lunges, bulgarian split squat, calf raises, dll. Nah masalahnya ini ada di otot punggung, biceps, sama bahu belakang guys. Menurutku agak susah ya kalo gak pake alat sama sekali. Ya ada sih gerakan2 bagus yang ngelatih otot punggung di lantai, tapi menurutku itu gak cukup. Tetep butu...
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Kesalahan yang dulu gua juga lakuin ketika lateral raises adalah, mereka disuruh untuk jepit scapula mereka dibawah seperti ini. Ternyata ini ga bener. Karena sendi bahu itu harus bergerak bersama scapula untuk melakukan gerakan ini. Trus, cue apa yang kalian harus gunakan ketika lakuin lateral raise, biar kerasa di bahu samping? 1. Kalian bisa sedikit hinge atau nonggeng kedepan, agar delts kalian searah dengan gaya gravitasi dari dumbbell. Ketika naik, kalian bisa naikin sedikit ke arah jam 1...
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