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Sebenarnya ini permainan mindset. Kuncinya dari pertumbuhan otot adalah train close to failure. Main 4x12 itu ga salah sebenarnya, selama ada 1-2 set yang kita push to failure. Kalau 4x12 nya hanya dijadikan angka patokan saja, dalam arti selama ngangkat 4x12 meskipun ga sampai failure, workout itu selesai.... ini yang salah. Aku lebih menyarankan main 2 set failure di rep range 6-8. Ingat untuk warm up 1-2 set dulu sebelum masuk failure set. Di saat failre set, pilih beban yang kira2 bakal bik...
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Banyak orang kira, kalau main tricep itu harus badannya mundur sedikit kebelakang. Sebenarnya boleh2 aja, ga ada salahnya selama kamu bisa tetap menjaga elbow kalian tetap terkunci. Kalau ternyata susah buat kamu menjaga elbow tetap terkunci, kamu bisa memposisikan diri sejajar dengan cable, sehingga bahu tidak menerima tension sedikitpun dari cable #gym #Fitness #gymtips #fitnesstips #workout #workouttips #
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Kalau kalian mau progress gym lebih efektif dan efisien, pastiin disemua gerakan gym, kalian perform full range of motion. Artinya beban turun maksimal sampai bawah, lalu diangkat maksimal sampai atas, ga setengah2. Kalau ROM kalian setengah2, akan jauh lebih susah untuk mencapai titik failure disebuah gerakan. Yang ada, tubuh kalian yang capek duluan karna repitisi yang banyak dan ga efektif. 📚FREE ebook fitness & diet di link bio #gym #gymtips #Fitness #fitnesstips #workout
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Ini 3 latihan bicep khusus dumbbell only, ga perlu banyak2 variasi 1. Bicep curl, pastikan posisi dumbbell ada didepan badan kalian, supaya target otot lebih kearah short head 2. Incline bicep curl, pastikan posisi kursi ga terlalu turun, dan saat melakukan gerakan, posisi bahu kalian tetap terkunci. Gerakan ini fokusnya ke long head 3. Dumbbell hammer curl, gerakan ini bakal nargetin brachialis san foreamrs kalian. Ini penting juga sehingga pertumbuhan lengan kalian secara menyeluruh proporsio...
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Mentang2 di rumah treadmillnya, jadi ga perlu pake sepatu... JANGAN YA‼️‼️ . Sepatu lari yang aku pake dari @Jackson Active Shoes 🤩 ✅Sepatunya ringan, enteng, dan nyaman banget. ✅Sol-nya lembut dan sirkulasi udara di sepatunya bagus banget, jadi ga pengap kakinya. ✅Bikin betah lari berjam2 . 🤩Kalau kalian mau, cek di marketplace favorit kalian atau langsung di offline department store terdekat kalian✨ .#jacksonactive#Fitness#fitnesstips#workout#jogging#lari#sepatulari#sepatucowo#sepatujogging
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Kalau kalian mau variasi hammer curl yang lebih stabil untuk back kalian, dalam arti biar back kalian ga maju mundur atau bahkan gerakannya mengayun… aku rekomendasiin cross body hammer curl. Bukan berarti hammer curl biasa ga lebih baik yaa, semuanya baik selama form bagus dan kita bisa push setnya sampai close to failure. Ini lebih ke preferensi variasi dan kenyamanan saat mengangkat aja. Jangan lupa minum kopi Kapal Api special sebagai preworkout gym, biar ngegymnya makin fokus dan semangat....
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