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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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