Privacy policy

Privacy Policy for Fitness Gym Mania

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Update
This Privacy Policy was last updated on: Monday, May 13th, 2019.
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Arcer push up

Arcer push up adalah variasi latihan tanpa beban yang mentargetkan area chest (dada). Gerakan dasar Archer (Pemanah) push up pada prinsipnya adalah pushup satu tangan (One Arm Push up).

Gerakan Archer Push up

Latihan kecil ini merupakan variasi push up terbaru yang sering saya lakukan selain flat, incline, decline dan spider push up. Kunci dari dari latihan ini adalah intensitas. Agar tidak terjadi kesalahan gerakan dalam prakter, perhatikan video. 

Referensi : http://www.bodybuilding.com/fun/3-dynamite-workouts-you-can-perform-with-a-single-dumbbell.html Gerakan Archer Push up akan berpengaruh pada otot tubuh bagian atas, lebih specifik chest, juga menstabilkan abs, triceps, dan shoulders. Archer push up atau variasi pushup lainnya dikategorikan sebagai Latihan yang mengandalkan Berat badan.

Kedengarannya cukup sederhana, tetapi sekali kalian mencobanya, maka otot akan cepat terbangun. Repitisi:
- Boleh sebelah-sebalah, misal kanan 10x, kemudian kiri 10x
- Atau kanan-kiri secara bergantian 10x atau lebih
- Usahakan 4 set minimum

Penjelasan Mekanika Archer Push Up
Ini jelas merupakan modifikasi pushup, Archer Push-Up sangat cocok untuk menciptakan variasi yang menempatkan sebagian besar berat badan di satu sisi. Archer pushup memungkinkan Anda untuk mengambil persentase yang lebih tinggi dari berat badan Anda sendiri, dengan satu tangan, tapi juga masih memungkinkan lengan satunya untuk membantu (sedikit). Karena lengan lurus diperpanjang dan pada "kerugian mekanis", ia dapat menambahkan cukup banyak bantuan saat Anda melakukan pengkondisian. Akhirnya Anda tidak lagi membutuhkan bantuan senjata lainnya.
Latihan ini juga luar biasa untuk stabilitas dan kekuatan bahu. Kedua lengan memainkan gulungan penting dan kedua tulang belikat penghubung mereka harus menciptakan hubungan yang solid dengan batang tubuh dan juga seluruh tubuh.

Jadi Archer pushup adalah modifikasi pushup yang intinya menitik beratkan pada satu tangan dan bergantian.

Menu sehat untuk pecinta gym dan fitness

Hallo gymers.. Selamat Tahun Baru 2015
Harapan dan doa semua orang ditahun yang baru ragam dan berbeda, namun intinya semua mengimpikan lebih sukses pada semua bidang, pekerjaan, percintaan, keuangan dan buat gimers tentu saja ingin sukses membentuk badan ideal, sixpacks dan ada juga yang hanya mentargetkan turun berat badan :)

Namun tak kalah pentingnya adalah, semoga di tahun ini kita semua selalu sehat.. sehingga apa yang diinginkan dapat tercapai, nah untuk mewujudkan agar tetap sehat tentunya dimulai dari apa yang kita masukkan ke dalam tubuh..

Bagaima kalau resolusi tahun 2015 khususnya dibidang kesehatan dan asupan saya sarankan sbb:

• Masak makanan sendiri
• Hindari karbohidrat simple seperti gula, nasi putih, kentang dan tepung-tepungan
• Konsumsi karbohidrat kompleks seperti beras merah, gandum dan biji-bijian
• Perbanyak protein (telur, dada ayam)
• Perbanyak buah dan sayur
• Dan yang tidak kalah penting adalah ... cukur AIR PUTIH....

Okay, keliatanya apa yang kita bicarakan terlalu ideal dan tidak mudah dilakukan, bagaimana kalau kita awali dengan menu berikut??

Menu Sehat Ala Morph

Mixed Telur, Pisang dan Avocado

Ini adalah menu favorite saya setelah kombinasi telur dan brocoli.

Bahan-bahan yang harus disiapkan

• 4 butir telur
• 1 buah pisang sedang (2 kalau kecil)
• 1 buah avocado (2 kalau kecil)
• 1 scope whey .. (kalau ga ada whey boleh diganti susu rendah lemak)

Cara membuat:

1. Rebus telur (biarkan dingin)
2. Masukkan telur (tanpa kuning) ke blender dengan air 250ml, blender hingga telur hancur
3. Masukkan pisang + avocado (tentu dikupas dulu) blender hingga tenture menjadi cream
4. Masukkan whey protein , blender cukup sebentar saja... asal tercampur

yummmi... Telur avocado creami ala Morph siap dinikmati...

hmmm, lalu berapa kandungan nutrisi dari satu porsi makanan ini?

• 4 butir putih telur, kalori 68, protein 14.8gram
• 1 buah pisang besar, kalori 105, protein 1.3gram
• 1 buah avocado besar, kalori 289, protein 3.4gram
• 1 scope whey protein (yg saya pakai Nitro tech), calori 2, protein 30gram

Total kalori 464Total protein 49.5gram

Sebuah kalori yang cukup buat mengangakat deadlift 80kg.

Jangan kawatir, kandungan lemak dalam avocado sangat baik buat kita, lemak avocado bisa menekan lemak jahat.

Tanya-tanya seputar menu ini bisa melalui beetalk atau comments..

Thanks,

Morph