Apa yang terbaik 2 hari per minggu program angkat beban Olimpiade?

Melakukan program angkat beban dua hari seminggu adalah pilihan tepat bagi atlet bulu tangkis yang ingin meningkatkan performa mereka. Berikut adalah program yang efektif dan efisien untuk Olimpiade:

  1. Hari 1: Squat dan Lunge

    • Squat barbel: 3 set x 10-12 repetisi
    • Lunge: 3 set x 12-15 repetisi per kaki

  2. Hari 2: Bench Press dan Pull-Up

    • Bench press: 3 set x 8-10 repetisi
    • Pull-up: 3 set x 10-12 repetisi

Program ini dirancang untuk meningkatkan kekuatan dan kekuatan fungsional, yang penting untuk bulu tangkis. Squat, lunge, dan bench press melatih otot-otot kaki, paha belakang, dan dada, sedangkan pull-up memperkuat otot punggung dan bahu.

Pertanyaan Terkait

  1. Berapa set dan repetisi yang direkomendasikan dalam program ini?

    • 3 set x 10-12 repetisi untuk squat dan lunge, 3 set x 8-10 repetisi untuk bench press, dan 3 set x 10-12 repetisi untuk pull-up.

  2. Latihan mana yang melatih otot dada?

    • Bench press.

  3. Mengapa pull-up penting untuk bulu tangkis?

    • Pull-up memperkuat otot punggung dan bahu, yang penting untuk pukulan smash dan servis yang kuat.

  4. Apakah program ini cocok untuk atlet pemula?

    • Program ini dirancang untuk atlet bulu tangkis yang telah memiliki dasar kekuatan, bukan untuk pemula.

  5. Seberapa sering saya harus melakukan program ini?

    • Dua hari seminggu, dengan istirahat minimal 48 jam di antara sesi.
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Pre：Bagaimana menurut Anda Mallory Swanson akan berkunjung sebagai pemimpin dari serangan USWNTs di Olimpiade 2024
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