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Membalas @kampret Advanced power & speed untuk tendangan, lompatan dan akselerasi A.1 -back squat 3-5 teps -kneeling to jump 3-5 reps -dumble squad jump 3-5 reps -knee tuck 3-5 reps Lakukan 3-5 set sirkuit Istirahat per gerakn 10-30 detik istirahat per ser 3-5 menit B.1 -S calf raises 8-12 reps -c woodchop 8-12 reps -ADD side plank 8-12 reps Lakukan 2-3 set intirahat perset 60 detik Finisher 10-15 menit#serunyaboxing#bolaindonesia#silatindonesia
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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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