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Pernah ngerasa standing hamstring curl bikin pinggang pegel? 🤔 Itu tandanya kamu bukan ngelatih hamstring, tapi malah ngasih kerjaan ekstra ke lower back 😅 👉 Kuncinya ada di kontrol beban & setup posisi: ✅ Tempelin pinggang ke pad ✅ Pastikan pad ada di belakang ankle ✅ Pegang handle biar badan stabil ✅ Jangan egois pakai beban terlalu berat Ingat, latihan bukan soal pamer beratnya, tapi soal teknik & kontrol biar otot sasaran kena maksimal 🔥 Hamstring dapet ✅ Pinggang aman ✅ #gym #legworkou...
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Tips Latihan Leg Curl yang Efektif: 1. Fokus Kontraksi Hamstring • Saat menarik beban, kerasin kontraksi otot hamstring di puncak gerakan. • Tahan 1–2 detik di atas biar otot lebih aktif. 2. Gerakan Perlahan & Terkontrol • Naik: angkat beban dengan kekuatan otot, jangan pakai momentum. • Turun: jangan langsung lepas, turunkan perlahan biar kerja otot lebih maksimal. 3. Jangan Terlalu Berat • Pilih beban yang masih bisa kamu kontrol tanpa mengorbankan teknik. • Hindari angkat berat tapi...
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Salah satu latihan yang paling gua suka untuk latihan hamstring dengan mekanisme knee flexion. Efek fatiguenya tidak terlalu besar even dengan set yang mendekati failure, jadi mungkin bisa di latih dengan lebih sering. Hal yang diperhatikan saat leg curl ini pada bagian set-up adalah panjang dari tahanan kaki. Atur panjang tahanan ini sepanjang kaki kalian agar lutut ada di poros putaran dari mesin. Gunakan beban moderate dengan repetisi 10-15 agar gerakan ini lebih optimal untuk hypertrophy. #...
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