Jenis-jenis latihan beban

Sebelum  kita menginjak ke jenis-jenis latihan beban yang ada, kita harus ketahui terlebih dahulu jenis-jenis otot yang dapat kita latih, antara lain sebagai berikut :

  • Otot Dada
  • Otot Bahu : Deltoids & Trapezius
  • Otot Punggung
  • Otot Kaki : Paha Depan, Paha Belakang, Betis
  • Otot Lengan : Biceps, Triceps, Forearms
  • Otot Perut

 Berikut ini jenis-jenis latihan beban yang bisa dilakukan berdasarkan bagian otot yang dilatih:

  1. Bahu:
    • Dumbell Press
    • Front Dumbell Raise
    • Dumbell Lateral Raise
    • Bent-over Lateral Raise
    • Behind the Neck Press
    • Side Lateral Raise
  2. Trapezius:
    • Barbell Shrugs
    • Dumbell Shrugs
  3. Perut:
    • Lying Crunch
    • Hanging Leg Raises
    • Seated Crunch
  4. Punggung:
    • Deadlift
    • Bent-over Barbell Row
    • Chin-up/Pull-up
    • Seated Cable Row
    • One-arm Dumbell Row
    • Hyperextension
  5. Triceps:
    • One-arm Cable/Triceps Pushdown
    • One-arm Overhead Extension
    • Dumbell Kickback
    • Dipping
    • Barbell Overhead Extension
  6. Dada:
    • Flat Bench Press
    • Incline Dumbell Press
    • Cable Crossovers
    • Dumbell Pullovers
    • Dumbell Bench Press
    • Decline Barbell Press
    • Incline Barbell Press
  7. Biceps:
    • EZ Preacher Curl
    • Two-arm Dumbell Curl
    • Concentration Curl
    • Cable Curl
  8. Paha Depan:
    • Barbell Squats
    • Leg Press
    • Barbell Lunges
    • Dumbell Lunges
    • Leg Extension
  9. Paha Belakang:
    • Stiff-leg Deadlift
    • Leg Curl
  10. Betis:
    • Standing Calf Raises

Semoga penuturan diatas bermanfaat untuk anda. Salam Olahraga!

About these ads

~ by Rod on January 27, 2008.

One Response to “Jenis-jenis latihan beban”

  1. latihan bebanan baik untuk kesihatan

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
Follow

Get every new post delivered to your Inbox.

%d bloggers like this: