(A) Genggam sepasang dumbbell dan telungkup diatas bench. Dimulai dengan tangan kebawah namun agak ditekuk. Kepalan tangan harus mengarah ke bawah dan sikut berada disamping tubuh Anda.
(B) Angkat dumbbell menjauhi lantai. Tahan, kemudian perlahan turunkan dan berhenti sebelum saling beradu
AKHIRNYA JADI JUGA
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BETTER TECHNIQUE FOR A BETTER RESULT
Anda bisa melakukan bicep curl 20 kg, namun bicep Anda masih kurang kencang dan berisi? Atau mungkin, Anda sudah melakukan Push Up ratusan kali, namun dada Anda belum terbentuk sesuai keinginan Anda?TOES TO SKY
Berbaringlah di lantai, kaki diangkat ke atas, membentuk 90 derajat
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Oktober
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- Bench Dip
- Dumbbell Seated Overhead Triceps Extension
- EZ Bar Overhead Triceps Extension
- Dumbbell Triceps Kickback
- Barbell Bent – Over Row
- Reverse Dumbbell Fly
- Barbell Seated Shoulder Press
- Barbell Upright Row
- Barbell Shrug
- Dumbbell One – Arm Bent Over Row
- Reverse Dumbbell Fly
- Dumbbell Seated Shoulder Press
- Dumbbell Upright Row
- Dumbbell Seated Lateral Raise
- Barbell Squat
- Ski Squat
- Single Leg Squat
- Static Lunge
- Russian Twist
- Side Raise
- Lateral Leg Lowering
- Deadlift
- Single-Leg Stiff Legged Dead Lift
- Good Morning
- Supine Hip – Thigh Extension
- Dumbbell Wrist Curl
- Dumbbell Wrist Extension
- Barbell Bench Press
- Incline Barbell Bench Press
- Dumbbell Fly
- Decline Dumbbell Bench Press
- Seated Calf Raise
- Dumbbell Seated Hammer Curl
- Dumbbell Seated Bicep Curl
- EZ Bar Biceps Curl
- TOES TO SKY
- CURL UP
- MODIFIED V-SIT
- WRIST – TO – KNEE – CURLUP
- CHAIR DIPS
- SEATED LEG LIFT
- TWIST
- KNEE-TO-ELBOW TOUCHES
- WALL SITS
- PUSH UP
- FOOT PUMPS
- BICEP CURL
- LATERAL RAISE
- SIDE BENDS
- TRICEPS EXTENSION
- SHOULDER PRESS
- SHOULDER SHRUGS
- FLOAT LIKE A BUTTERFLY, STING LIKE A BEE
- (A) Rentangkkan kedua tangan Anda.
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Oktober
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