GAUSAH BINGUNG LATIHAN APA DI GYM.

Summary

In this video, Del Nik Senjaya, CEO of Academy Fitness and a fitness coach, shares his journey into the world of fitness and gym training. He offers a beginner-friendly guide to essential gym movements like squats, hinges, presses, pulls, and core exercises, as well as the importance of progressive overload for muscle growth. Del stresses the importance of consistency and proper workout planning, advising a balanced workout routine with rest days to ensure muscle recovery. With practical tips on reps, sets, and choosing the right weights, Del aims to empower viewers to confidently start their fitness journey and avoid common mistakes.

Takeaways

• 😀 The importance of basic human movements in the gym is crucial for beginners. These include squats, hinge movements, push and pull exercises, and core workouts.
• 😀 Squats are essential for training the glutes and quadriceps, while hinge movements, such as deadlifts, target the posterior chain, including the hamstrings and lower back.
• 😀 Press exercises, both vertical and horizontal, are key for developing the chest, shoulders, and triceps, while pull exercises target the back.
• 😀 Core exercises, like crunches and sit-ups, are important for strengthening the midsection of the body.
• 😀 Accessory movements, such as bicep curls and tricep extensions, can supplement the basic exercises to target smaller muscle groups and enhance overall fitness.
• 😀 Beginners should aim for a balanced workout routine, including both lower and upper body movements, as well as a mix of pushing, pulling, and core exercises.
• 😀 A sample workout schedule includes training 3-4 times a week with a split that incorporates both full-body and isolated movements to avoid overtraining and promote recovery.
• 😀 It’s important not to train the same muscle group every day; muscles need recovery time to grow, which is why a two-day-per-week training frequency for each muscle group is recommended.
• 😀 For progression, beginners should focus on lifting weights that allow them to complete 8-12 reps per set, gradually increasing weight or reps to ensure continued progress.
• 😀 Progressive overload, which involves increasing the weight, reps, or both over time, is essential for muscle growth and improvement in strength.
• 😀 Consistency and patience are key to making progress in fitness. It's important not to rush results and to focus on building a solid foundation of basic movements.

Q & A

What is the significance of the basic movement exercises in the gym?

The basic movements like squat, hinge, press, pull, and core exercises are essential for beginners to cover all major muscle groups. These exercises provide a foundation for strength and muscle development and help ensure that all key muscle groups are worked effectively.

Why does the speaker recommend starting with basic exercises at the gym?

The speaker emphasizes starting with basic exercises because they are fundamental for building strength and understanding how to target different muscle groups. These movements are less overwhelming for beginners and provide a strong foundation for more advanced training.

What is the importance of the squat exercise?

Squats are crucial for strengthening the glutes and quadriceps. They are a compound movement that targets the lower body and is fundamental for building leg strength and improving overall lower body stability.

How does the hinge movement benefit the body?

The hinge movement, such as deadlifts or hip thrusts, focuses on the posterior chain, including the hamstrings, glutes, and lower back. This movement is beneficial for strengthening the back and improving posture, along with targeting the legs and glutes.

What is the difference between horizontal and vertical push movements?

Horizontal push movements, like bench presses, work the chest and triceps, while vertical push movements, like shoulder presses, target the shoulders and also work the triceps. The main difference is the direction of the push—horizontal for chest and triceps, vertical for shoulders.

How does the pull movement help in training?

Pull movements, such as rows or pull-ups, primarily target the back muscles. Horizontal pulling works the middle back, while vertical pulling targets the upper back and lats. These movements are essential for developing a balanced upper body and improving posture.

What are core exercises and why are they important?

Core exercises, such as sit-ups, crunches, and back extensions, are essential for strengthening the abdominal and lower back muscles. A strong core is vital for overall stability, posture, and for performing other exercises safely and effectively.

What is the role of accessory exercises in a gym routine?

Accessory exercises like bicep curls, tricep extensions, and lateral raises help target specific muscles that may not be fully engaged during the basic movements. These exercises are useful for building muscle definition and addressing areas that need extra focus.

How often should beginners train a specific muscle group each week?

The speaker recommends training each muscle group twice a week for optimal recovery and growth. It's important not to train the same muscle group on consecutive days to allow for recovery and to prevent overtraining.

How should beginners choose the appropriate weight and repetitions?

Beginners should aim for 8-12 repetitions per set. The weight should be challenging but allow completion of the set with good form. If the weight feels too easy or too hard, it should be adjusted accordingly. This ensures effective training without risking injury.