{"id":2117,"date":"2022-03-31T04:58:05","date_gmt":"2022-03-31T04:58:05","guid":{"rendered":"https:\/\/totalfitnessindonesia.com\/?p=2117"},"modified":"2022-03-31T04:58:14","modified_gmt":"2022-03-31T04:58:14","slug":"tips-latihan-bicep","status":"publish","type":"post","link":"https:\/\/www.totalfitnessindonesia.com\/index.php\/2022\/03\/31\/tips-latihan-bicep\/","title":{"rendered":"TIPS LATIHAN BICEP"},"content":{"rendered":"\n<p><strong>Lakukan&nbsp;<em>dumbbell curl<\/em>.<\/strong>&nbsp;Berdirilah dengan meregangkan kaki selebar bahu. Peganglah masing-masing satu&nbsp;<em>dumbbell<\/em>&nbsp;di kedua tangan dan posisikan di sisi kanan dan kiri tubuh. Dengan lengan terentang lurus, angkatlah&nbsp;<em>dumbbell<\/em>&nbsp;dengan telapak tangan mengarah ke dalam. Tekuk lengan untuk mengangkat&nbsp;<em>dumbbell<\/em>&nbsp;ke arah dada Anda.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lakukan latihan ini antara 6 sampai 8 repetisi dalam 2 set latihan. Tingkatkan porsi latihan menjadi 3 set setelah satu atau dua minggu. Setelah itu, Anda dapat meningkatkan berat dari\u00a0<em>dumbbell<\/em>\u00a0yang Anda gunakan.<\/li><li>Jika Anda tidak memiliki dumbbell, Anda juga dapat menggunakan\u00a0<em>kettlebell<\/em>\u00a0atau barbel.<\/li><\/ul>\n\n\n\n<p><strong>Lakukan&nbsp;<em>incline dumbbell curl<\/em>.<\/strong>&nbsp;Duduklah di kursi latihan dengan kemiringan 45 derajat. Letakkan kaki Anda di lantai dan pegang satu&nbsp;<em>dumbbell<\/em>&nbsp;di masing-masing tangan yang terulur ke bawah pada kedua sisi tubuh. Angkatlah&nbsp;<em>dumbbell<\/em>&nbsp;pada masing-masing tangan secara bergantian.&nbsp;<em>Dumbbell<\/em>&nbsp;harus diangkat hingga sejajar dengan bahu dan siku Anda benar-benar. Kemudian, turunkan&nbsp;<em>dumbbell<\/em>&nbsp;secara perlahan sampai kembali ke posisi awal.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lakukan antara 6 sampai 8 repetisi dalam 2 set latihan. Tingkatkan porsi latihan menjadi 3 set setelah satu atau dua minggu, lalu tambahkan beban ketika Anda menjadi lebih kuat.<\/li><li>Anda mungkin harus menggunakan beban yang lebih ringan untuk melakukan latihan ini daripada yang biasa Anda gunakan dalam latihan d<em>umbbell curl<\/em>. Itu bukan masalah; posisi yang miring membuat Anda lebih sukar mengangkat beban dan Anda tetap bisa melatih bisep dengan baik dengan posisi ini.<\/li><\/ul>\n\n\n\n<p><strong>Lakukan&nbsp;<em>concentration curl<\/em>.<\/strong>&nbsp;Duduklah di atas kursi latihan dengan telapak kaki menempel lantai dan rentangkan kaki selebar bahu. Condongkan tubuh ke depan sehingga siku kanan menyentuh bagian dalam lutut kanan, dan lengan terulur kebawah. Angkatlah dumbbell ke arah dada Anda, pertahankan siku Anda agar tidak bergeser dan tetap berada di tempat yang sama.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Saat melatih lengan kanan, Anda dapat meletakkan tangan kiri pada lutut kiri Anda agar posisi tubuh stabil. Begitu pula sebaliknya.<\/li><li>Lakukan antara 6 sampai 8 repetisi dalam 2 set latihan, kemudian ulangi latihan untuk melatih lengan kiri Anda.<\/li><\/ul>\n\n\n\n<p><strong>Lakukan&nbsp;<em>chin-up<\/em>.<\/strong>&nbsp;Latihan ini mungkin pada awalnya akan sulit dilakukan, tetapi latihan ini merupakan cara yang sangat baik untuk memperbesar ukuran bisep Anda. Peganglah batangan besi dengan posisi tangan selebar bahu dan telapak tangan Anda menghadap ke dalam. Silangkan kaki dan angkat tubuh Anda sampai dagu Anda berada dalam posisi lebih tinggi dari tangan. Secara perlahan turunkan tubuh Anda kembali ke posisi awal.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lakukan antara 6 sampai 8 repetisi dalam 2 set latihan. Tingkatkan porsi latihan menjadi 8 sampai 12 repetisi dan 3 set latihan ketika kekuatan Anda telah bertambah.<\/li><li>Untuk meningkatkan intensitas latihan, kenakan sabuk beban. Tambahkan beban dalam sabuk beban ketika Anda bertambah kuat seiring waktu.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Lakukan&nbsp;dumbbell curl.&nbsp;Berdirilah dengan meregangkan kaki selebar bahu. Peganglah masing-masing satu&nbsp;dumbbell&nbsp;di kedua tangan dan posisikan di sisi kanan dan kiri tubuh. Dengan lengan terentang lurus, angkatlah&nbsp;dumbbell&nbsp;dengan telapak tangan mengarah ke dalam. Tekuk lengan untuk mengangkat&nbsp;dumbbell&nbsp;ke arah dada Anda. Lakukan latihan ini antara 6 sampai 8 repetisi dalam 2 set latihan. Tingkatkan porsi latihan menjadi 3 set [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-2117","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>TIPS LATIHAN BICEP - Total Fitness Indonesia<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/totalfitnessindonesia.com\/index.php\/2022\/03\/31\/tips-latihan-bicep\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"TIPS LATIHAN BICEP - Total Fitness Indonesia\" \/>\n<meta property=\"og:description\" content=\"Lakukan&nbsp;dumbbell curl.&nbsp;Berdirilah dengan meregangkan kaki selebar bahu. 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