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Forward Lunge with Dumbbells 🔥 Gerakan simpel tapi ampuh buat paha & glutes makin kuat 💪 Cocok buat usia 30/35+ yang mau jaga massa otot & metabolisme tetap aktif. Manfaatnya: ✅ Kuatkan paha depan & belakang ✅ Aktifkan glutes ✅ Latih keseimbangan ✅ Bantu bakar kalori lebih efektif Cara lakukan: • Pegang dumbbell di samping badan • Langkahkan satu kaki ke depan • Turunkan badan sampai lutut belakang hampir menyentuh lantai • Pastikan lutut depan tidak melewati ujung kaki • 10 repetisi per kaki...
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Kneeling Single Arm Dumbbell Row 💪🔥 Biar punggung nggak makin bungkuk & bahu nggak maju ke depan 👀 Gerakan ini penting banget buat usia 30/35+ yang sering duduk lama. Manfaatnya: ✅ Kuatkan otot punggung tengah ✅ Perbaiki postur ✅ Stabilkan bahu ✅ Kurangi risiko nyeri leher & pundak Cara lakukan: • Satu lutut & satu tangan bertumpu di kursi/bangku • Pegang dumbbell dengan tangan lainnya • Tarik siku ke arah pinggang • Turunkan perlahan, jangan dihempas • 10–12 repetisi per sisi x 2–3 set Tips...
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Unduh
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