BARU MULAI NGE-GYM? INI CARA LATIHAN UNTUK PEMULA

Summary

This video provides a beginner-friendly guide to a full-body workout, focusing on key exercises that target all major muscle groups. The speaker demonstrates proper form and technique for each exercise, including leg press, lat pulldown, chest press, shoulder press, triceps extension, and bicep curl. Emphasis is placed on muscle activation, maintaining a stable form, and selecting appropriate weights. The video encourages beginners to focus on form, mind-muscle connection, and gradual progression with a recommendation of 2-4 full-body workouts per week for optimal results.

Takeaways

• 😀 Full body workout is recommended for beginners, focusing on both upper and lower body exercises in one session.
• 😀 Start workouts with larger muscle groups like legs before moving on to smaller muscle groups like biceps and triceps.
• 😀 For leg exercises, leg press is a great choice, helping to target the front thighs, back thighs, and calves. Focus on proper technique to avoid knee strain.
• 😀 When performing leg press, maintain a proper range of motion by avoiding fully straightening the legs, and keep the feet flat to avoid pressure on the knees.
• 😀 In back exercises, lat pulldowns are essential for strengthening the back. Always focus on using the elbows to engage the back muscles, not the hands.
• 😀 For chest exercises, chest press with a machine is easier for beginners compared to dumbbells. Avoid fully locking the elbows for better shoulder joint protection.
• 😀 Proper technique during shoulder press involves avoiding fully extending the arms and keeping the lower back pressed against the seat for better stability.
• 😀 Triceps extension can be performed using a rope attachment. Focus on keeping elbows stationary and feeling the muscle contraction for maximum engagement.
• 😀 Bicep curls should be done slowly and with control, ensuring that you’re not swinging your body and keeping the focus on isolating the biceps.
• 😀 Full body workouts should be performed 2 to 4 times a week, with a focus on mastering technique and building mind-muscle connection. This helps to activate the targeted muscles more effectively.
• 😀 For optimal results, choose weights that allow for 10 to 15 repetitions. If you can do more than 15 reps, increase the weight; if fewer than 10, reduce the weight.

Q & A

What is the recommended workout schedule for beginners?

The recommended workout schedule for beginners is a full-body workout, with a focus on both upper and lower body exercises. It's advised to do this workout between two to four times a week.

What is the importance of starting a workout with larger muscle groups?

Starting with larger muscle groups, such as legs, ensures that you're working the biggest muscles first. This helps optimize energy usage and prepares your body for more intense exercises that involve smaller muscle groups later on.

Why is the leg press exercise recommended for beginners?

The leg press is recommended for beginners because it is easier to perform with a machine, offering more stability and control compared to other exercises like squats. It effectively works the quads, hamstrings, and calves while minimizing the risk of injury.

What should be the focus when performing a leg press?

When performing a leg press, focus on keeping the feet flat and ensuring that your knees do not fully lock at the top of the movement. This helps avoid unnecessary pressure on your knees and maximizes the engagement of the leg muscles.

What are some key tips for performing a lat pulldown correctly?

When doing a lat pulldown, it's important to imagine pulling with your elbows rather than your hands. This will activate your back muscles more effectively. Additionally, maintain a stable body posture and avoid swinging your body during the movement.

How can one target the chest muscles more effectively during chest press exercises?

To target the chest muscles more effectively during chest presses, avoid fully extending the arms, and instead, stop just before reaching full extension. This keeps continuous tension on the chest muscles and ensures better activation during the exercise.

What is the key to performing a shoulder press correctly?

The key to performing a shoulder press is to avoid fully extending the arms. Keep a slight bend in your elbows to prevent strain on the joints. Additionally, ensure that your lower back stays pressed against the bench and maintain a steady tempo during the movement.

What are some important tips when performing a tricep extension?

For tricep extensions, it's important to keep the elbows stable and close to the body. This ensures that only the forearms move, which isolates the triceps. Focus on maintaining control throughout the movement and holding the contraction at the peak of the exercise.

How can one maximize bicep activation during curls?

To maximize bicep activation during curls, focus on rotating the pinky slightly upward as you curl the weight. This helps increase the contraction of the biceps. Additionally, avoid swinging your body and instead keep it stable to fully engage the biceps.

What is the significance of the mind-muscle connection during workouts?

The mind-muscle connection is crucial for maximizing muscle activation. By consciously focusing on the specific muscle being worked, you ensure better contraction and muscle engagement. This leads to more effective workouts and faster progress in muscle growth.