Contoh Membuat Jadwal Latihan Fitnes dalam Seminggu

Contoh Membuat Jadwal Latihan Fitnes dalam seminggu

Berapa jadwal latihan gym yang efektif dalam seminggu? Mengapa banyak banget yang mencari jadwal fitnes seminggu? Itu semua nantinya akan berkaitan dengan pola program latihan fitnes Anda. Selain itu dengan memiliki jadwal nge-gym yang benar, maka Anda akan lebih efektif latihannya. Dan yang lebih penting porsi latihan fitnes Anda terjaga.

Seperti jika Anda sendang melakukan program latihan full body workout, maka akan lebih baik jika Anda memiliki jadwal fitnes, sehingga Anda akan tahu apakah akan latihan 3 atau 4 kali seminggu.

Selain itu sangat penting program latihan fitnes bagi pemula. Namun akan lebih berarti jika diikuti dengan pengaturan jadwal ngegym yang benar dan masuka akal.

Sehingga Anda akan menjalakan latihan sesuai jadwal latihan yang baik. Dengan begitu proses untuk membentuk otot pun menjadi lebih optimal.

Pengaturan jadwal fitnes seminggu

Contoh Mengatur Jadwal Fitnes dalam 1 Minggu


Berikut ini ada contoh pengaturan jadwal fitness dalam seminggu. Harapannya bermanfaat buat para pembaca khususnya para pemula fitness. Dimana baru memulai latihan otot pada gym center.

Selain itu juga diberikan contoh gerakan-gerakan inti untuk membentuk dan melatih otot dada, otot perut, otot bahu, serta otot pinggang Anda.

Contoh Pengaturan Jadwal Fitnes dalam 1 Minggu


Hari latihan : Senin, Rabu, dan Jumat

Fokus otot yang dilatih adalah Otot tricep, otot dada, dan otot perut

Bentuk Latihan Gerakan Fitnes yang Dilakukan

1. Latihan Bench Press

Gerakan bench press pada umumnya dilakukan dengan posisi tidur. Lakukan latiha bench press ini sebanyak 20 set x 8 -10 repetisi. Gunakan beban mulai 15-20 kg.

Video cara melakukan bench press



2. Latihan Deck Peck
Gerakan latihan deck peck bertujuan untuk membentuk otot bagian tengah dada. Latihan ini baik dilakukan sebanyak 5 set x 10 repetisi dengan beban seberat masing-masing 5 kg.

Video cara melakukan deck peck



3. Latihan Incline Dumbbell Press

Gerakan latihan dumbbell press ini dilakukan dengan menggunakan dua buah dumbell, dengan berat masing-masing 10 kg dan dilakukan sebanyak 5 set x 10 repetisi.

Video cara melakukan gerakan incline dumbell press



4. Latihan Triceps Push Down

Gerakan latihan triceps push down ini dilakukan sebanyak 5 set x 10 repetisi x 6 plat dengan menggunakan beban plat masing-masing 5 kg.

Video cara melakukan triceps push down



5. Latihian Perut Atas

Melatih otot perut atas bertujuan untuk mengurangi lamak perut, supaya perut tidak terlihat buncit. Anda bisa melakukan dengan latihan sit up setiap hari minimal 5 set x 10 repetisi pada setiap akhir sesi latihan.

Video cara melakukan sit up



Hari Latihan : Selasa, Kamis, dan Sabtu

Fokus otot yang dilatih: otot sayap, otot punggung, otot bahu, dan otot perut.

Bentuk gerakan latihan yang dilakukan:

1. Latihan Lat Pull Down

Bentuk latihan lat pull down ini bagus untuk membentuk otot sayap Anda. Untuk itu lakukan gerakan lat pull down ini sebanyak 30 set x 10 repetisi x 6-8 lempeng beban dengan berat badan masing-masing 5kg.

Video cara melakukan lat pull down



2. Latihan Underhand Cable Pull Down

GErakan underhand cable pull down ini berguna untuk membentuk otot belakang (punggung). Untuk itu lakukan latihan ini sebanyak 5 set x 10 repetisi x 8-10 lempeng beban dengan beban masing-masing 5kg.

Video cara melakukan underhnad cable pull down:



3. Latihan Seated Cable Row

Bentuk latihan seated cable row ini berguna untuk memperbesar otot punggung Anda. Lakukanlah sebanyak 5 set x 10 repetisi x 8-10 lempeng beban masing-masing 5kg.

Video cara melakukan seated cable row



4. Latihan One Arm Dumbbell Row

Bentuk latihan one arm dumbell row ini bagus untuk membentuk otot lengan Anda. Untuk itu cobalah lakukan sebanyak 3 set x 10 repetisi x beban seberat mungkin ang bisa Anda angkat.

Video cara melakukan one arm dumbbell row



5. Latihan Dumbbell Press

Jenis latihan ini bermanfaat untuk melatih otot bahu. Untuk itu lakukan gerakan ini sebanyak 3 set x 10 repetisi x 5 kg beban di masing-masing tangan.

Video cara melakukan dumbell press



6. Latihan Front raise

Latihan front raise juga bermanfaat untuk melatih otot bahumu. Lakukan sebanyak 2 set x 10 repetisi x 5 kilogram beban.

Cara melakukan latihan front raise



7. Latihan Sit up

Penjelasan lengkap tentang latihan sit up. Lakukan sebanyak 5 set x 10 repetisi dengan teknik crunches sit up.

Cara melakukan crunches sit up



Nah itulah sedikit penjelasan mengenai contoh pola pengaturan jadwal fitnes dalam 1 minggu yang bisa Anda gunakan. Yang pasti pastikan terlebih dahulu tujuan Anda baru sesuaikan dengan bentuk latihan fitnes nya.

Karena jika tujuan fitnes Anda berbeda, sudah tentu Anda harus melakukan pengaturan jadwal fitness lagi. Dan saya yakin Anda sudah dapat membuat jadwal fitnes yang efektif dalam seminggu.

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