Penguatan Khusus untuk Angkat Beban Olimpiade, Dorong untuk Push Press dan Snatch Deadlift

Meningkatkan kekuatan sangat penting bagi atlet angkat beban Olimpiade. Push press dan snatch deadlift merupakan latihan penting yang menargetkan kelompok otot utama. Berikut beberapa teknik untuk memperkuat gerakan ini:

Push Press: - Posisikan barbell di bahu depan, sedikit lebih lebar dari bahu. - Turunkan badan dengan menekuk lutut, jaga punggung tetap lurus. - Dorong kuat melalui kaki dan tekan barbell ke atas, rentangkan lengan sepenuhnya. - Kontrol barbel saat turun kembali.

Snatch Deadlift: - Pegang barbell dengan pegangan overhand, selebar bahu. - Posisikan kaki di bawah barbell, jaga punggung tetap lurus. - Angkat barbell dari lantai dengan menarik menggunakan pinggul dan lutut. - Lanjutkan menarik barbell hingga berdiri tegak, jaga punggung tetap netral. - Turunkan barbell dengan mengikuti gerakan sebaliknya.

Melakukan latihan ini secara teratur dengan teknik yang benar dapat secara signifikan meningkatkan kekuatan dan performa secara keseluruhan dalam angkat beban Olimpiade.

Pertanyaan Terkait:

  1. Apa manfaat push press bagi atlet angkat beban Olimpiade?

    • Membangun kekuatan bahu dan trisep.

  2. Mengapa snatch deadlift penting?

    • Mengembangkan kekuatan kaki, punggung, dan pinggul.

  3. Apa keuntungan pegangan overhand pada snatch deadlift?

    • Meningkatkan stabilitas dan kontrol barbel.

  4. Bagaimana cara mempertahankan punggung yang netral saat melakukan push press?

    • Kencangkan otot inti dan jaga punggung sedikit melengkung.

  5. Apa yang harus diperhatikan saat melakukan snatch deadlift?

    • Fokus pada menarik barbell dengan gerakan yang eksplosif dan terkontrol.
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