6 Latihan Gabungan Terbaik dengan Beban untuk Meningkatkan Massa Otot

Exercises for different muscle groups of the body in different days are now becoming older. Such latihan also take a lot of time. As an alternative to these latihan, the weighted compound exercises is now becoming the first choice of people.

Because these exercises can target many muscles at the same time, which affects the more muscles groups, as well as save time. Here we will tell you about the weighted compound exercise, which you can avail by incorporating in daily exercises. Like compound body weight exercises.

What is Compound Exercises?

Compound exercises are exercises that work many muscle groups at the same time. For example, a squat is a mixed exercise which engage quadriceps, glutes and calves.

Top 6 Best Compound Exercises with Weight.

• Bench Press.
• Shoulder Press Exercise.
• Dead lift.
• Barbell hip thrusts.
• Farmers Carry.
• Pendorong.

Bench Press.

During this exercise, you have to raise a dumbbell atau barbell by lying on a bench. All variations of bench presses, whether flat bench presses or incline or decline, comes under all compound exercises. All these exercises target many muscles of the body at a time.

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Targeted Muscles Groups.

Chest, shoulders, triceps and core.

How To Do Bench Press Exercise?

Langkah 1.

First lie down on a flat bench. You can use a pillow under the head.

Langkah 2.

Make a good grip on the barbell, keeping the hands slightly width from the shoulders.

Langkah 3.

Now lift the barbell from the rack while straightening your arms and bring it upwards of your chest.

Langkah 4.

Now slowly bend your elbow and bring the barbell downwards and touch it with the middle part of your chest.

Langkah 5.

Now straighten your hands and push it upwards. Let your back rise from the bench during the entire exercise.

Pemula.

3 set dengan 10 repetisi.
Istirahat 60 detik di antara setiap set.

Intermediat.

4 set dengan 12 repetisi.
Istirahat 45 detik di antara setiap set.

Canggih.

4 set dengan 14 repetisi.
40 seconds rest between sets.

Shoulder Press Exercise.

This exercise is also known as overhead or military press. Apart from other shoulder compound exercises, shoulder press is a superb compound exercise, especially when it is done by standing position. It is not so easy to lift the weight on the top side of the head. Your shoulders, triceps and core muscles are engage together during this exercise.

Targeted Muscles Groups.

Shoulders, triceps and core.

How To Do Shoulder Press Exercise?

Langkah 1.

Stand upright while keeping the legs slightly away from the width of the hips.

Langkah 2.

Hold the barbell parallel to the shoulders in the same way as during the front squat.

Langkah 3.

Now lift the barbell up and stop for one to two seconds at the same stage while straightening your hands. Keep your back parallel during the entire exercise.

Langkah 4.

Gradually bring the barbell back to the shoulder level.

Pemula.

3 set dengan 8 repetisi.
Istirahat 60 detik di antara setiap set.

Intermediat.

4 set dengan 10 repetisi.
Istirahat 45 detik di antara setiap set.

Canggih.

4 set dengan 12 repetisi.
40 seconds rest between sets.

Dead Lifts.

It may seem so hard exercise, but this is a fantastic exercises for many muscles of the body. As it engage major muscle groups simultaneously.

While doing this, many muscles of the body are working together, thereby improving stability and physical posture with core muscle strength. In the meantime, all the muscles behind the body are tense.

Attentiveness is very important while exercising dead lift, as if it is not done properly, there may be a risk of workout injury. Start this exercise with light weight and increase weight only after you become accustomed.

Targeted Muscles Groups.

Back, hip, glutes, thighs and core.

How To Do Dead lift Exercise?

Langkah 1.

First of all, stand by the legs slightly away from the width of the hips.

Langkah 2.

Bend your knees while keeping the back straight. Now make a grip on the barbell placed in front and rear the hips.

Langkah 3.

Look at the front, keep the back straight and keep the legs stable on the ground while lifting the barbell.

Langkah 4.

Now stand upright without turning the back or elbow. In this situation, barbell should be in front of your thighs. Hold like this for a second or two.

Langkah 5.

Gently bend the knees and rear the hip and get into the undone position.

Pemula.

2 sets of 6 reps.
Istirahat 60 detik di antara setiap set.

Intermediat.

3 set dengan 8 repetisi.
Istirahat 45 detik di antara setiap set.

Canggih.

4 set dengan 10 repetisi.
40 seconds rest between sets.

Barbell Hip Thrusts.

Barbell Hip Thrust is an excellent compound exercise which is recently popular among the bodybuilders. It is considered to be quite beneficial for several muscles such as back, glutes and otot paha belakang.

Comparatively, if the dead lift is not done correctly, the hamstring muscles are not activated properly. At the same time, all the pressure falls in front of the thighs. However, the full effect of hip thrusts falls on glutes and hamstring muscles. It is considered better to seek the help of the instructor for this exercise.

Barbell Hip Thrusts

Targeted Muscles Groups.

Back, core, hip, hamstring and quadriceps.

How To Do Barbell Hip Thrusts Exercise?

Langkah 1.

Lie half way on a flat bench. Meaning stay on your back and shoulder, while keeping the feet on the ground.

Langkah 2.

Now place the barbell and maintain a good grip with both hands.

Langkah 3.

Push upwards with the help of your glutes and hips. Hold at this stage for a few seconds. Then come to the initial position.

Pemula.

2 sets of 6 reps.
Istirahat 60 detik di antara setiap set.

Intermediat.

3 set dengan 8 repetisi.
Istirahat 45 detik di antara setiap set.

Canggih.

4 set dengan 10 repetisi.
40 seconds rest between sets.

Farmers Carry.

During this exercise, carrying dumbbell in both hands, which will put tension in many muscles of the body at the same time.

Targeted Muscles Groups.

Shoulders, back, hands, glutes and feet.

How to Do Farmers Carry Exercise?

Langkah 1.

Stand upright with a dumbbell or kettle bell in both hands.

Langkah 2.

Now walk at a fast pace from one end of the room to the other. In the meantime, keep the back straight, keep the full weight on the shoulders and look at the front.

Langkah 3.

Keep running for at least 30 seconds or according to your capacity.

Pemula.

3 sets.
Istirahat 60 detik di antara setiap set.

Intermediat.

4 sets.
Istirahat 45 detik di antara setiap set.

Canggih.

4-5 sets.
40 seconds rest between sets.

Pendorong.

Squats and shoulder presses are considered difficult exercises. Thrusters are twice as difficult as these exercises. In this exercise you can take advantage of both the squats and the shoulder press. This exercise can be done with barbell, dumbbell or kettle bell.

Targeted Muscles Groups.

Shoulders, triceps, back, core, hip and legs.

How to Do Thruster Exercise?

Langkah 1.

Stand upright while moving the chest, tilt the knees slightly. Make a square-like position while keeping the barbell on the shoulders.

Langkah 2.

Now bend your knees and rear the hips like the front squat and keep the back straight. Place the thighs parallel to the surface.

Langkah 3.

Now straighten the knees using a sharp force on the legs and come upwards.

Langkah 4.

During this exercise, do shoulder press exercises while taking the hands over the head.

Pemula.

3 set dengan 8 repetisi.
Istirahat 60 detik di antara setiap set.

Intermediat.

4 set dengan 10 repetisi.
Istirahat 45 detik di antara setiap set.

Canggih.

4 set dengan 12 repetisi.
40 seconds rest between sets.

Benefits Of Compound Exercises.

The benefits of compound exercises are:

• Improve overall strength of the body.
• Stimulate muscle groups in less time.
• Increase lean muscle.
• Functional training.
• Improve balance and coordination.
• Trains multiple joints at the same time.
• Burns more calories.
• Promotes heart health.
• Helps in lifting heavy loads.
• Increase testosterone and growth hormone levels.

How Many Compound Exercises Per Workout?

In general, it is recommended about 2 to 3 set of compound exercises per workout.

Compound Exercises Vs Isolation Exercises.

Compound exercises are multi-joint movements that work on multiple muscle or muscle groups at a time. A great example of a mixed practice is squat, which engages many muscles, including quadriceps, hamstrings, calves, glutes, lower back and core.

Isolation practice works only one muscle or muscle group and only one joint at a time. Examples of isolation practice include bicep curls or quadriceps extensions. These exercises are often performed with professional weight machines found in health clubs.

The idea is to separate a muscle group and move from one machine to another until you engage your whole body. Isolation exercises are often used in physiotherapy clinics and rehab centres to strengthen a specific muscle group  that often weak after injury, illness, surgery, or other conditions.

Compound Exercise Tips and Precautions.

Compound exercise is very beneficial and time saving. However, any haste or wrong technique can create problems for you during these exercises. To avoid injury or any stretch during exercise, you must keep the following things in mind.

It is very important to understand the steps thoroughly before doing any exercise. More caution is required during complex exercises such as thrusters or hip thrusters. In the beginning, instead of doing complex phases of such exercises with weight, practice them without weight.

Understand all the stages of exercise well and practice them with weight only after you become accustomed.

Such compound exercise, especially those that use weight, should be perform under the supervision of trainers. So that you do not make any mistakes in technique during exercise and are not afraid of injury.

Pertanyaan yang Sering Diajukan. 

Intinya.

Compound exercise is high intensity exercise as compared to other exercises, as a result you can burn more calorie. It also promote metabolisme and muscle growth. Several joints and muscle groups are targeted at the same time during compound exercise. That is why these exercises are effective and time-saving.

Some exercises in compound exercise are also of elementary level, which can be done without any equipment. The body weight versions of these exercises have low intensity. On the other hand, the weighted compound exercise have more intensity, which helps to increase your strength and fitness.

The most noticeable thing is that these exercises should be done in the right way as well as with full care. It is also very important to maintain a diet seimbang along with adequate rest.

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