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Push workout. Latihan ini bisa kalian lakukan jika jadwal Gym cuma bisa 3x dalam seminggu. Terapkan PPL . Lakukan latihan push dihari pertama kamu. Cek variasi gerakan di video 👆 #pushworkout #gym
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⚠️GA PUNYA ALAT⁉️ 🔥 Lengan belakang kecil-lembek? Ini rahasianya biar triceps lebih tajam dan kuat, TANPA DUMBELL, TANPA ALAT! Cukup badan lo sendiri 💪🏿 ✅ Cocok buat pemula ✅ Bisa dilakuin di rumah ✅ Hasilnya maksimal kalau rutin Tutorial Kombo Triceps Tanpa Alat : 1. 8x Single Hand Press 🖐️ 2. 12x Sphinx Push Up 🏛️ 3. 10x Diamond Push Up 💎 4. 10x Plank Press 🔘 🕒 Ulangi 2–3 set, rest 30–60 detik ...
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Contoh latihan angkat beban aman untuk penderita diabetes: • Dumbbell squat / bodyweight squat – aktifkan otot besar dan memperbaiki sensitivitas insulin. • Push-up atau bench press ringan – memperkuat dada dan bahu. • Deadlift ringan – sangat efektif melatih otot punggung dan kaki. • Bicep curl dan shoulder press – melatih lengan dan bahu untuk sirkulasi darah lebih baik. 💡 Idealnya: • 3–4 sesi per minggu, 30–45 menit. • 8–12 repetisi per set, dengan beban sedang (tidak sampai gagal tot...
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PUSH–PULL–LEGS Target: tiap otot kena minimal 2x/minggu kalau main 6 hari. Day 1 – Push • Push-up: 4 set x 10–20 rep • Pike push-up / pike handstand: 4 x 6–12 • Dips : 3 x 8–12 • Backpack shoulder press: 3 x 10–15 Day 2 – Pull • Pull-up / chin-up: 4 x max • Backpack row / inverted row: 4 x 10–15 • Curl pakai resistance band/backpack: 3 x 12–15 • Face pull (b...
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