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⚠️Duduk terlalu lama = mimpi buruk buat lower back, saraf sciatic, hip flexor, dan quads lo‼️ Kalo lo sering ngerasain : ✅ Pinggang berasa kaku dan pegel ✅ Sakit/nyetrum menjalar dari bokong ke paha ✅ Paha depan seperti ketarik saat berdiri ✅ Susah berdiri tegak abis duduk lama Itu tanda tubuh lo protes! Tapi tenang, ini bukan akhir dunia, cobain 2 gerakan ini yang bisa bantu banyak banget : 🔹 GERAKAN 1 ➡️ Fungsi : Melemaskan pinggang dan mengurangi tekanan pada saraf skiatik ➡️ Cocok untuk lo...
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Deadlift melibatkan gerakan hip hinge, di mana sendi panggul bergerak dari posisi hip flexion ke hip extension. Pada fase lockout , gluteus maximus mencapai posisi memendek dan berkontraksi maksimal. Inilah yang disebut squeeze. ✅ squeeze ini merupakan kontraksi maksimal di posisi hip ekstensi. ❌ Tapi jika squeeze dilakukan berlebihan sampai lumbar spine ikut hyperextend, bisa menyebabkan lower backpain 🎯 Squeeze glutes = tanda bahwa hip extension selesai, bukan alasan untuk dor...
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