Contoh latihan-latihan beban untuk pemula

By: Benaya Sutanto, MSc
Berikut ini adalah beberapa latihan beban yang dapat dicoba untuk para pemula. 

core exercises: 

leg raise: http://www.youtube.com/watch?v=pxLX_ly6ODM

crunch: http://www.youtube.com/watch?v=Xyd_fa5zoEU

back extention: http://www.youtube.com/watch?v=Bw9YuQTTc58

plank variations : http://www.youtube.com/watch?v=6mV-c3u2KAQ

back exercises: 

lat pulldown: http://www.youtube.com/watch?v=IXmBylxu7Cw

cable row:  http://www.youtube.com/watch?v=HJSVR_63eKM

dumbbell row: http://www.youtube.com/watch?v=pYcpY20QaE8

chest and arm exercise:

knee pushups: http://www.youtube.com/watch?v=FaIpD_zfrJI

dips: http://www.youtube.com/watch?v=0326dy_-CzM

bicep curl: http://www.youtube.com/watch?v=uO_CNYidOw0

tricep kickback : http://www.youtube.com/watch?v=ZO81bExngMI

Legs:

squat: http://www.youtube.com/watch?v=xK9jzjsTJts

dumbbell squat: http://www.youtube.com/watch?v=j9O7EOXVIKY

dumbbell stiff-legged deadlifts : http://www.youtube.com/watch?v=vYFpAIxrD2c

hamstring curl:  http://www.youtube.com/watch?v=F488k67BTNo

quad extention: http://www.youtube.com/watch?v=vRQpiTwUeyM



By: Benaya Sutanto, MSc- NASM International Certified Personal Trainer
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