Workout Sempurna dalam 30 Menit

Igor Hakim

Editor:

  • Craig Ballantyne memberikan tips bagaimana cara melakukan workout secara sempurna.
  • Pelatih olahraga asal Amerika Serikat membeberkan beberapa cara latihan simpel.
  • Dengan hanya 30 menit, workout bisa dilakukan secara sempurna.

SKOR.id - Pelatih olahraga dari Amerika Serikat (AS), Craig Ballantyne, memberikan tips bagaimana cara melakukan workout secara sempurna dengan durasi yang bisa dibilang cukup singkat.

Ya, dalam video yang tertera di situs Men's Journal, ia memberi tahu deretan latihan yang bisa dilakukan selama 30 menit saat melakuan workout.

Berikut adalah deretan latihan yang bisa dilakukan selama 30 menit berolahraga:

Pemanasan Seluruh Tubuh (2 kali)
  • Prisoner Squat (20-30 detik).
  • Elevated Pushups, satu tangan di atas dumbbell (15 detik di setiap sisi).
  • Prisoner Reverse Lunges (20 detik di setiap sisi).

Latihan Metabolic Resistance, Ronde 1

  • Lakukan split biasa (20 detik setiap sisi, 20 detik istirahat).
  • Dumbbell Chest Press (40 detik, 20 detik istirahat).
  • Pullup atau TRX Rows atau Dumbbell Chest-Supported Rows (40 detik, 20 detik istirahat).

Latihan Metabolic Resistance, Ronde 2

  • Goblet Squat atau Kettlebell Front Squat atau Regular Back Squat atau Front Squat dengan Barbel (40 detik, tanpa istirahat).
  • Dumbbell Incline Press (40 detik, TANPA istirahat).
  • Dumbbell Chest-Supported Rows atau Dumbbell Rows biasa (40 detik di setiap sisi).

Total-Body Finisher

  • Total-Body Extensions (20 detik, istirahat 10 detik, 20 detik, istirahat 10 detik).
  • Pushup biasa (20 detik, istirahat 10 detik, 20 detik, istirahat 10 detik).
  • Alternating Lunges (20 detik, istirahat 10 detik, 20 detik, istirahat 10 detik).
  • Burpee (20 detik, istirahat 10 detik, 20 detik, istirahat 10 detik).

Baca Juga Artikel Bugar Lainnya:

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Source: mensjournal.com

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