tag:blogger.com,1999:blog-27431105202745703142024-02-07T02:39:05.509-08:00Global Fitness IndonesiaTersedia alat Fitness commercial home use,paket eceran,import lokal,Suhardi : 081-832 5101 BB : 2A11021E
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email:globalfitnes@yahoo.co.idUnknownnoreply@blogger.comBlogger4125tag:blogger.com,1999:blog-2743110520274570314.post-32931935810067106842022-01-13T03:47:00.002-08:002022-01-13T03:47:25.246-08:00ALAT FITNESS OUTDOOR WA 08111712888BERIKUT ALAT FITNESS OUTDOOR YANG COCOK MENGHIASI PERUMAHAN ANDA, ATAU TAMAN KOTA DSB
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<h3>
<b>LATIHAN FITNESS</b></h3>
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<span style="font-size: 0pt;">Manfaat Fitness secara garis besar disamping membentuk tubuh yang kita inginkan antara lain:</span>- Mengurangi resiko Hypertensi(darah tinggi)<br />
- Mengurangi resiko serangan jantung<br />
- Meningkatkan Kwalitas hidup Penderita diabetis<br />
- Membantu mencegah serangan stroke<br />
- Membantu mencegah terjadinya osteoporosis<br />
- Membantu mengurangi berat badan bagi yang kegemukan/obesitas<br />
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<span style="font-size: 0pt;">MENGENAL JENIS-JENIS OTOT:</span>Otot dada : Pectoralis Major,Pectoralis Minor,Serratus Anterior<br />
Otot Punggung: Rhomboid,Teres Major,Teres Minor,Lattisimus dorsi,Erector(lumbar)<br />
Otot perut : Rectus Abdominis,Intercostal,Obliques<br />
Otot Bahu : Deltoids(anterior,medials,posterior),Traapezius<br />
Otot lengan : Forearm flexor,Forearm extensor,Bicep,Brachialis,Triceps<br />
Otot Pinggul : Gluteus maximus<br />
Otot paha depan :Vastus lateralis,Vastus medialis,sartorius<br />
Otot paha dan betis belakang:Hamstrings,Gastrocnemius,Soleus</div>
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<a href="http://www.global-fitness-surabaya.com/"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGjv-_6lXJxWg_fgO3Sliib87_ShaYZ5-oGbVM-KNOUuJfDQj_RxJ5_WeBuzAt5FnJt5Jg30lQtj47olSri0vJ1eNo-t3HPiI4OzkRw2la6gUn-G9FPdLGgcWadTfC9uis-XssFLzvP1c/s400/anatomy+tubuh.png" id="BLOGGER_PHOTO_ID_5203602425868461074" /></a></div>
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<h4 style="text-align: left;">
LATIHAN DASAR..</h4>
Berikut latihan dasar pembentukan otot-otot rangka tubuh:<br />
Otot Dada : Bench Press/barbell-dumbell<br />
Otot paha : Squat dan leg press<br />
Otot punggung :Bent over barbell row,deadlift,dan chin up<br />
Otot tricep : Close grip Bench press dan dipping<br />
Otot Bahu : Millitary press dan Dumblell press<br />
Otot bicep : Barbell curl<br />
Otot Hamstring : Hamstring curl</div>
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LATIHAN OTOT BAHU(DELTOIDS&TRAPEZIUS)</h3>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6AMShW6KM3vhah-d_ZgOw-9p3e4Q-libtaTRQm5TD9Irso4w2qrByN3zK4d9HHYHyiXODSQFeV_01tvAwAA17fkqvYeuTfwVe4J08-74cZsON2Dms6fQencM8_HqCy6u5BDUqHoo48gk/s1600-h/dumbbell_exercises_shrugs.gif"></a>Melatih Otot Bahu : Deltoids dan trapezius<br />
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1.Dumbell/barbell shrug</div>
Genggam kedua dumbell pada kedua sisi badan dan angkatkah bahu setinggi mungkin, turunkan beban perlahan-lahan, biarkan trapezius meregang sempurna,saat menurunkan beban bahu jangan diputar untuk menghindari cedera<br />
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2.Front Raise<br />
Genggam dumbell disamping badan angkat lurus kedepan sampai lengan sejajar dengan lantai, angkat dengan perlahan,turun perlahan pula<br />
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<a href="http://www.global-fitness-surabaya.com/"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFhMlKr3B5uFLi4iMCu7rY5XxKUIXarYwPrbrSBO1LHBBCmILv1-tmgvbf8Aw_Q6rwKtKYFKozjcs6xT4KDRnXjeDfgBA45YqB2wjpgvE0rk73XOTZT1hhmtkZz0L9CRRlq1-uYMBCyS4/s400/dumbbell_exercises_front_raise.gif" id="BLOGGER_PHOTO_ID_5203588510174422002" /></a></div>
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3.Rear lateral<br />
Dalam latihan ini badan dicondongkan ke depan hingga membentuk sudut 90 derajat dengan kaki, bisa pakai dumbel atau cabel.Angkat beban ke samping menjauhi tubuh sementara tubuh tetap tertekuk<br />
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4.Side Latreal raise<br />
Lengan lurus ke bawah kemudian beban diangkat ke samping dengan posisi lengan tetap lurus hingga seluruh lengan sejajar dengan lantai</div>
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<a href="http://www.global-fitness-surabaya.com/"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsw9pKDNyefUMCEeUTdC4Lk3pQKFrT9Q9CLceYKYXDDEauytVln7A2Df4mYksFQiZu-Cw0ey0mzRFZR3T3Jp1fF6_9pjLH1-f4ogM6FuqTJYLMQdeKy86y4XPDQzdzT12JovTjRe-Ay-Y/s400/dumbbell_exercises_lat_raise.gif" id="BLOGGER_PHOTO_ID_5203586555964302290" /></a></div>
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5.Dumbell atau barbell press<br />
Latihan ini bisa dilakukan duduk atau berdiri, bisa dengan barbell atau dumbel,Keuntungan dengan berdiri beban bisa lebih berat sehingga membantu pembentukan otot punggung tengah, karena area ini dibutuhkan untuk mendukung gerakan barbel press. Angkat barbell/dumbell ke atas, saat turun bisa divariasi ke depan(military press) atau kebelakang leher atau behind the neck</div>
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<b><i>1</i>.Bench press</b><br />
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Bench press adalah latihan terbaik untuk otot dada,lakukan pegangan sedikit lebar dari lebar bahu,namun jangan terlalu lebar karena membebani sendi terlalu berat, angkat beban luruskan lengan ke atas, lalu turunkan perlahan samapai menyentuh dada.Jangan mendorong keatas tegak lurus, buat sedikit sudut.<br />
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<b>2.Incline Bench press</b></div>
Latihan ini akan memberikan sedikit tekanan di dada bagian atas, namun sudut jangan terlalu tinggi, sekitar 20-30 derajat.<br />
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<span style="font-size: 0pt;"><b>3. Decline Bench press</b></span><br />
Pada dasarnya hampir sama dengan bench press atau incline press,decline dilakukan dengan kemiringan ke bawah sekitar 20-30 derajat,latihan ini diarahkan tekanan pada otot dada bagian bawah<br />
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3.Bench Press Decline<br />
Ini Kebalikan Incline, yaitu posisi menurun<br />
Untuk otot dada bagian bawah<br />
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4. Cabel crossover<br />
Latihan ini membantu mengembangkan otot terutama daerah tengah/dalam otot dada.Tinggi rendahnya cabel juga menentukan area dada tengah bagian atas maupun bawah,sesuai keinginan .Genggamlah pada kedua pegangan cabel,tariklah cabel ke tengah depan dengan lengan membentuk gerakan memeluk, kemudian lepas dengan perlahan<br />
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<i>5.</i> Peck Deck<br />
Latihan ini memungkinkan otot dada untuk bergerak sesuai dengan gerakan alaminya,yaitu membawa kedua lengan menuju pusat tubuh,Usahakan agar bagian dalam forearm (lengan bagian bawah) tetap berada pada bantalan pegangan.<br />
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<b>6. Dumbell pullover</b><br />
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Latihan ini dimaksudkan untuk sedikit memperbesar otot-otot sela iga,sehingga rongga iga menjadi lebih besar,dan berperan menjadi bantalan<br />
yang lebih tebal untuk mendorong otot dada agar lebih menonjol ke depan.<br />
Lakukan dengan berbaring atau punggung menempel pada bench, kedua kaki menginjak lantai, beban dipegang lurus ke atas dada, turunkan dumbbel ke arah belakang kepala,ulangi ke posisi semula.<br />
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7. Dumbbell Flyes<br />
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Latihan ini digunakan untuk melatih otot dada dengan rentang gerakan yang cukup jauh,sehingga sangat efektif untuk membantu meningkatkan massa otot.Latihan ini bisa dilakukan memakai incline bench,flat bench maupun decline bench<br />
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<h3>
<b>Latihan otot punggung</b></h3>
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1. Chin up<br />
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Untuk melatih otot punggung terutama <i>latissimus dorsi .</i> Latihan dilakukan dengan menggunakan cengkeraman yang sedikit lebih lebar dari lebar bahu. Jangan terlalu lebar,karena kurang efektif.Tariklah dagu ke atas hingga dagu sama tingginya dengan telapak tangan.Turunkan tubuh perlahan-lahan.Variasi latihan ini telapak tangan bisa menghadap wajah atau membelakangi<br />
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2.Pull Down<br />
Gerakan ini hampir sama dengan chin up, hanya pada gerakan pull down badan pada posisi statis.Variasi gerakan ini cengkeraman bisa melebar atau menyempit/close grip. Jatuhnya stick bisa didepan badan atau di belakang leher.Tips :Ketika menarik beban bayangkan kedua tulang belikat untuk bertemu di tengah-tengah punggung bagian atas sehingga latihan menjadi efektif.Gunakan siku untuk menarik beban bukan dengan kekuatan cengkeraman serta bayangkan bahwa genggaman tangan berperan hanya sebagai pengait yang memungkinkan siku melakukan tekanan<br />
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3.Bent over row</div>
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Dengan sedikit membengkokkan lutut ,punggung lurus serta badan agak condong ke depan,cengkeramlah beban sedikit lebih lebar dari bahu lalu tarik beban ke arah badan hingga beban berhenti sedikit diatas pusar. Tips : Jangan pernah melengkungkan punggung, jagalah agar otot perut dan punggung bawah,serta pinggang belakang pada posisi lurus terkontrol<br />
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4.Cable row</div>
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Latihan ini baik untuk melatih punggung bagian bawah, genggaman tangan bisa bervariasi seperti dengan spasi genggaman lebar,sedang atau sempit.Punggung tetap lurus saat menarik beban.<br />
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5.Deadlift</div>
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Latihan ini sangat membantu menambah massa otot secara keseluruhan karena melibatkan sangat banyak otot tubuh dalam melakukan gerakan.Dimulai pada posisi setengah berjongkok,tariklah beban dari lantai hingga tubuh berdiri sempurna, turunkanbeban ke posisi semula tanpa mengembalikan beban ke lantai, kemudian ulangi. Hal yang harus dijaga adalah otot punggung selalu lurus baik saat mengangkat beban maupun menurunkan beban</div>
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6.Hyperextension<br />
Fungsi latihan ini yang paling utama adalah meningkatkan kekuatan otot pinggang bagian belakang atau otot yang menyelimuti tulang punggung erektor.Otot ini jarang dilatih tetapi sering dipakai dalam aktivitas sehari-hari guna menyangga badan.Akibat yang timbul apabila otot ini jarang dilatih adalah sangat rentan sakit pinggang, akibat terlalu banyak duduk atau lama berdiri tegak. Kaitkan tumit pada bantalan agar tidak jatuh</div>
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7.One arm dumbell row</div>
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Latihan ini merupakan variasi dari bent over barbell row dengan cengkeraman dumbell,dengan tangan lain bertumpu pada bangku latihan dan berperan sebagai penyangga tubuh saat punggung sejajar dengan lantai.Pandangan lurus ke depan agar punggung tetap lurus dan tidak membungkuk.Tariklah beban menuju iga setinggi mungkin hingga posisi akhir siku berada sedikit diatas pinggang.<br />
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8.Machine row</div>
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Latihan ini dapat dilakukan dengan satu tangan atau dua tangan sekaligus,dengan duduk di bangku atau berdiri. Tarik beban ke belakang,usahakan dalam latihan ini merasakan bagian punggung yang dilatih.<br />
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<b><span style="font-size: 21px;">Latihan otot lengan</span></b><br />
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Latihan otot bicep</div>
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1.Standing barbell curl<br />
Dengan lengan selebar bahu genggamlah beban pada bar.Usahakan siku dalam keadaan statis,naikkan beban mendekati tubuh bagian atas,turunkan beban dengan terkontrol,jangan biarkan badan mengayun pada saat menaikkan beban maupun menurunkan beban, latihan ini dapat memakai stick lurus atau curl bar.Tips.: Untuk menghindari badan terayun lakukan dengan badan bersandar apa tembok<br />
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2.Preacher curl</div>
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Latihan ini sama dengan barbell curl diatas, hanya lengan delatakkan pada preacher,jadi tidak memerlukan sandaran ke tembok seperti diatas, karena fungsi preacher untuk menahan.Latihan ini paling cepat dan efektif untuk pembentukan bicep.Tips.: walau tidak perlu sandaran,kencangkan otot paha dan panggul saat melakukan gerakan ini<br />
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3. One arm cable row</div>
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Latihan ini memungkinkan untuk melakukan gerakan secara konsentrasi pada bicep total.Latihan ini memungkinkan pergelangan tangan untuk menjauh dari tubuh dengan mendorong kepalan tangan mendekati tubuh.Pada posisi ini terjadilah puncak kontraksi otot,sehingga menimbulkan suatu kualitas repetisi yang sempurna<br />
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4. Concentration curl<br />
Latihan ini juga untuk mengkonsentrasikan bicep.Bagian terpenting dari latihan ini adalah posisinya yang memungkinkan kita untuk dapat melihat langsung gerakan merenggang otot bicep dengan konsentrasi penuh<br />
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5.Incline Dumbell curl/Hammer curl<br />
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Latihan ini dilakukan di bangku incline juga dimaksudkan untuk konsentrasi bicep.Bagian terpentinghan dari latihan ini adalah kita dapat merasakan kontraksi maksimal dari bicep, sehingga latihan ini tidak perlu dengan beban terlalu berat.Sewaktu mengangkat beban pada gerakan incline dumbel curl,rotasikan beban hingga kepalan tangan menghadap ke atas pada tengah gerakan dan menghadap ke tubuh saat mencapai puncak kontraksi,Hal ini menimbulkan tekanan yang lebih besar dan rangsangan pada otot bicep<br />
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<b>Latihan otot tricep</b></h4>
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1.Close grip bench press</div>
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Latihan ini merupakan pembangun otot tricep yang terbaik,latihannya seperti bench press hanya posisi kedua tangan lebih sempit guna memindahkan tahanan dari otot dada ke otot tricep.Jarak grip kira-kira sedikit lebih sempit dari lebar bahu.Turunkan beban perlahan jaga agar siku tetap berada dibawah bara dan sejajar dengan bar.Dorong beban keatas ,turunkan perlahan, lalu ulang seterusnya.<br />
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2. Tricep push dwon<br />
Gunakan bar kecil yang lurus, spasi antara kedua tangan antara 15-40 cm.Tekankah bar ke bawah dan lakukan gerakan mengunci sangat lengan berada pada posisi lurus.Pada posisi ini tahan dan kontraksikan tricep beberapa saat lalu naikkan bar setinggi dada dan ulangi kembali gerakan<br />
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3.Lying tricep extention</div>
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Dengan memakai curl bar sandarkan tubuh pada bangku yang datar,posisi lengan lurus, tekuk siku dan turunkan beban secara perlahan dan terkendali sampai beban mendekati kepala, ulangi seterusnya</div>
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4.Tricep kick back</div>
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Berdiri dengan posisi lutut sedikit bengkok dengan satu kaki berada di depan kaki yang lain, satu lengan bertumpu pada bench, posisi badan condong ke depan dan tangan yang satu memegang dumbell ,posisi lengan sejajar dengan badan dan lengan satunya posisi 90 derajat dengan lainnya.Dorong dumbell ke belakang hingga sejajar dengan lantai,tahan sebentar ,kembali dan ulangi<br />
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<b><span style="font-size: 21px;">Latihan otot forearm</span></b></div>
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1.Barbell wrist curl</div>
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Letakkan forearm(lengan bagian bawah) di bench dan biarkan telapak tangan bebas menggantung dan kedua forearm beradan pada jarak yang dekat.Pegang barbell pada posisi telapak tangan menghadap ke atas dan pergelangan tangan sejajar lurus dengan fore arm.Turunkan barbell dengan membengkokkan pergelangan tangan sejauh mungkin, tahan sebentar lalu naikkan kembali beban hingga kedua kepal tangan menghadap tubuh<br />
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2.Hammer curl</div>
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Gerakan ini mirip gerakan dumbel bicep curl biasa hanya kepalan tangan saat menggenggam dumbell menghadap ke badan dan posisi tetap demikian saat beban diangkat</div>
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Latihan Otot paha depan</div>
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1.Squat</div>
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Posisi telapak kaki sedikit lebar dari bahu,tekuk lutut dan turunkan badan hingga sejajar atau lebih rendah dari garis paralel dengan lantai, kembali dan ulangi.Badan jangan terlalu condong ke depan karena membebani punggung bawah dan mengurangi tekanan pada paha, punggung tetap lurus<br />
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2.dumbel lunges</div>
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Dengan memegang 2 dumbellambil langkah panjang lekukan gerakan lunges sehingga lutut kaki yang depan tertekuk,dorong ke posisi awal , ulangi kaki yang satunya lagi<br />
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3.Leg press</div>
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Latihan ini sangat baik untuk membentuk massa otot paha, karena otot paha dapat dikonsentrasikan sehingga otot lain tak terlibat.Posisi kaku kurang lebih sesajar dengan bahu,dan dorong beban sejauh kita bisa. Hentikan proses penurunan beban ketika pinggang kita menjadi tertekan,atau pinggaang kita terangkat dari tempat duduk.<br />
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4.Leg extention</div>
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Otot paha yang banyak kena adalah otot paha bagian depan terutama yang diatas lutut persis.Duduk pada bangku leg extention dan posisikan kaki di belakang penyangga,luruskan kaki setinggi mungkin, tahan sebentar lepas perlahan,kembali awal dan ulangi lagi</div>
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<h3 style="text-align: center;">
Latihan Otot paha dan betis belakang</h3>
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1.Leg curl<br />
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Telungkuplah pada alat leg curl angkat beban mendekati pantat,kontraksikan pada puncak gerakan.Jika tenaga habis bisa angkat tidak sampai full<br />
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2.Donkey calf raises<br />
Latihan ini efektif untuk membentuk otot betis yang bagus.Latihan ini dilakukan membungkuk dengan bebannya adalah orang yang naik di pinggang orang yang dilatih<br />
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<a href="http://www.global-fitness-surabaya.com/"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf0j6u0zqwhsBJUoh9u3AMIqaDsK6lc02lRcBGBQpy3_1p-KBjK1rZC63zR1GRFt5NvQL0zd7akHnJkzxgmOnHJAdbQ86v5PT7G3h-ph95lPpmPXDaCteSfShg8OK7H8oO1ylJrGAh2aM/s320/donkey.jpg" id="BLOGGER_PHOTO_ID_5202594858034811474" /></a></div>
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3.Standing Calf raises</div>
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Berdiri pada alat dengan dudukan bertumpu pada bahu,berjinjitlah lutut diusahakan pada posisi lurus dan terkunci, tahan sebentar pada puncak gerakan. latihan ini fokus pada otot betis bagian luar.Jangan membungkuk dalam latihan ini.<br />
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4.Seated calf raises<br />
Gerakan ini serupa dengan standing calf raise, fokus otot yang dilatih adalah betis bagian dalam<br />
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<b><span style="font-size: 21px;">Latihan Otot Perut</span></b></div>
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1.crunches<br />
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<a href="http://www.global-fitness-surabaya.com/"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW_-MCnNuV_4qmJ_An6Q8bgbUcH73r-oBFcj8z97Abq1lS1IfsSria3IzvTky0NYCQZfRjuxZ4e_jK54ohLxtzo0YnLFRVzCFag2siBAtp7PhbctOReWllMpSqUTzkxKVSS5mqDRI1Wn0/s320/cruches.jpg" id="BLOGGER_PHOTO_ID_5202593363386192418" /></a></div>
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2. Sit up<br />
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3.Hanging leg raises<br />
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Unknownnoreply@blogger.com0Darmo Park I Blok V C no.16, Surabaya, East Java, Indonesia-7.2900638272465983 112.71852493286133-7.2910483272465987 112.71726443286133 -7.2890793272465979 112.71978543286133