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[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)
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[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)
saya sudah satu tahun empat bulan tiap hari hanya workout di rumah. tapi hal itu tidak menyurutkan motivasi saya untuk terus berupaya hidup sehat. kalaupun badan jadi berotot, itu saya anggap bonus...
apakah agan2 sekalian ada yang seperti saya? bagaimana pola latihan yang agan2 terapkan, dan alat2 seperti apa yang agan2 miliki untuk berlatih di rumah? mari kita sharing disini...![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/img.kaskus.co.id/images/kaskusmobile_hp.gif)
beberapa latihan yg bisa dilakukan di rumah
apakah agan2 sekalian ada yang seperti saya? bagaimana pola latihan yang agan2 terapkan, dan alat2 seperti apa yang agan2 miliki untuk berlatih di rumah? mari kita sharing disini...
beberapa latihan yg bisa dilakukan di rumah
Spoiler for Abdominal:
Abdominal
Air Bike
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/33/cfn75acr.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/33/3mdwyj1e.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/33/g3uxwajy.jpg)
Cross-Body Crunch
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/33/puxxa0nk.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/33/qi9asvss.jpg)
Crunch-Hand Overhead
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/33/9cvw68a2.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/33/aki2zhs2.jpg)
Jack Knife Sit-up
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/33/tofs3cv3.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/33/egvogirh.jpg)
Centre Crunch
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/33/ovqcdxc8.jpg)
Reverse Crunch
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/33/kasewbi9.jpg)
Lying Knee Raise
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/33/07kf4vwe.jpg)
Plank
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/33/7a5up6ke.jpg)
Side Plank
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/33/rzshmiwo.jpg)
Air Bike
Cross-Body Crunch
Crunch-Hand Overhead
Jack Knife Sit-up
Centre Crunch
Reverse Crunch
Lying Knee Raise
Plank
Side Plank
Spoiler for Pectoralis:
Chest
Dumbbell Bench Press
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/svjpwt3m.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/oi1y4v8j.jpg)
Dumbbell Flyes
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/b7wjjg86.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/k0mkhpfu.jpg)
Elevated Push-up
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/rys80lki.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/grymetmc.jpg)
Dumbbell Bench Press
Dumbbell Flyes
Elevated Push-up
Spoiler for Biceps:
Biceps
Dumbbell Biceps Curl
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/xggrgzha.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/56f2m37e.jpg)
Hammer Curls
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/3eld2sjd.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/p1ji0ldf.jpg)
Dumbbell Reverse Curl
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/qt2pwi9g.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/2cz2r16o.jpg)
Dumbbell Biceps Curl
Hammer Curls
Dumbbell Reverse Curl
Spoiler for Triceps:
Triceps
Dumbbell One-arm Triceps Extension
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/q0ebgmnd.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/r1l4xsb7.jpg)
Standing Bent-Over One-arm Dumbbell Triceps Extension
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/xhueb8za.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/uqsglnju.jpg)
One-arm Supinated Dumbbell Triceps Extension
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/f3ihfwux.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/zlomfltz.jpg)
Lying Dumbbell Triceps Extension
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/yfpig36x.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/nvkubmhn.jpg)
Dumbbell One-arm Triceps Extension
Standing Bent-Over One-arm Dumbbell Triceps Extension
One-arm Supinated Dumbbell Triceps Extension
Lying Dumbbell Triceps Extension
Spoiler for Deltoids:
Shoulders
Arnold Dumbbell Press
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/lijwfrcr.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/97hzl7c9.jpg)
Front Dumbbell Raise
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/ldbjofty.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/tztdvbev.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/kpuxpu4v.jpg)
Side Lateral Raise
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/i5qxhos2.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/sltibq6s.jpg)
Standing Palms-In Dumbbell Press
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/1vmfdtmt.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/bdjjktij.jpg)
Standing Barbell Upright Row
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/gkjdmmzx.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/2q70fqeq.jpg)
Arnold Dumbbell Press
Front Dumbbell Raise
Side Lateral Raise
Standing Palms-In Dumbbell Press
Standing Barbell Upright Row
Spoiler for Rhomboidz:
Back
Bent Over Two-Dumbbell Row
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/27zy1cwm.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/ctq1blf8.jpg)
One-Arm Dumbbell Row
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/jnppl5nq.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/xoemywyv.jpg)
Chin Up
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/tv6wkqne.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/8ysfemuh.jpg)
Pull Up
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/nk3znv7p.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/h7wrj3ak.jpg)
Bent Over Two-Dumbbell Row
One-Arm Dumbbell Row
Chin Up
Pull Up
Spoiler for Quadriceps:
Legs
Dumbbell Squat
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/sjlk7kab.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/7l2nwmjm.jpg)
Barbell Lunges
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/caarznjt.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/gpqritlh.jpg)
Pile Dumbbell Squat
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/zig3wpuu.jpg)
![[Share] Home Training - Latihan Tanpa ke GYM (Calisthenics)](https://dl.kaskus.id/cdn-u.kaskus.co.id/53/f3u5xire.jpg)
Dumbbell Squat
Barbell Lunges
Pile Dumbbell Squat
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