Jenis Latihan Kekuatan Berbagai Cabang Olahraga

Beberapa jenis latihan kekuatan untuk berbagai cabang olahraga

JP O”Shea. Menyampaikan berbagai jenis latihan kekuatan untuk 25 cabang olahraga. Tetapi dalam kesempatan ini hanya diikuti beberapa cabang yang di mainkan di indonesia. Khususnya cabang olahraga yang ada di kurikulum FPOK-IKIP seluruh Indonesia.

BASEBAL/SOFTBALL 

1. Incline press                                    6. Good morning exercise

2. Power clean                                     7. Regular squat

3. Upright row                                     8. Sip-up twisting

4. Triceps extension                            9. Dumbbel swing

5. Bent-arm pull over

SEPAK BOLA

1. Incline press                                    7. Stiff-leg dead lift

2. Power clean                                     8. Dumbbel swing

3. Bent–over row                                9. Regular squat

4. Barbel Curl                                      10. Knee extension

5. Parallel bar dip                                11. Sit-up twisting

6. Bent-arm pullover                           12. Neck flexion and extension

TENIS

1. Incline press                                    7. Lateral arm raise

2. Standing press                                 8. Shoulder shrug

3. Upright row                                     9. Stiff-leg dead lift

4. Dumbbel curl                                  10. Dumbbel swing

5. Reverse curl                                    11. Hack squat

6. Triceps extension                            12. Sit-up twisting

BOLA BASKET

1. Bench press                                     8. Bent-arm pullover

2. Power clean                                     9. Dumbbel swing

3. Upright row                                    10. Regular squat

4. Dumbbel curl                                  11. Toe Raise

5. Lat machine                                    12. Leg curl

6. Lateral arm raise                             13. Knee extension

7. Bent-arm pullover                           14. Sit-up twisting

SENAM

1. Incline press                                    7. Parallel bar dip

2. Standing Press                                8. Triceps extension

3. Power snacch                                  9. Lateral arm raise

4. Upright row                                    10. Dumbbel swing

5. Dummbell curl                                11. Back hyperextension

6. Lat machine                                     12. Hack squat

HOCKEY

1. Incline press                                    8. Power clean

2. Upright row                                     9. Dumbbel curl

3. Lat machine                                    10. Parallel bar dip

4. Triceps extension                            11. Shoulder shug

5. Good morning exercise                   12. Dumbbel swing

6. Hack squat                                      13. Knee extension

7. Sit-up twisting                                14. Neck flexion and extension

RENANG

Gaya Punggung                                  Gaya Dada

1. Press behind neck                           12. Power clean

2. Incline press                                    13. Upright row

3. Upright row                                     14. Lat machine

4. Lat machine                                     15. Triceps extension

5. Lateral arm raise                              16. Bent-arm pullover

6. Shoulder shrug                                17. Dumbbel swing

7. Dumbbel swing                               18. Back hyperextension

8. Hack squat                                       19. Hack squat

9. Knee extension                                20. Leg curl

10. Horizontal leg raise                        21. Horizontal Leg Raise

11. Bench press

Gaya Kupu-kupu                                Gaya Bebas

1. Bench press                                     1. Bench press

2. Press behind neck                           2. Standing press

3. Power clean                                     3. Upright row

4. Lat machine                                     4. Bent-over row

5. Triceps extension                            5. Triceps extension

6. Using lat maching                           6. Parallel bar dip

7. Bent-arm pullover                           7. Bent-arm pullover

8. Dumbbel swing                               8. Stiff-leg dead lift

9. Hack squat                                      9. Back hyperextension

10. Leg curl                                         10. Hack squat

11. Horizontal leg raise                       11. Horizontal leg lift

GULAT

1. Bench press                                     8. Standing press

2. Power clean                                     9. Bent-over row

3. Dumbbel curl                                  10. Lat machine

4. Triceps extension                            11. Parallel bar dip

5. Good morning exercise                   12. Back hypertension

6. Regular squat                                  13. Knee extension

7. Sit-up twisting                                14. Neck flexion and extension

TRACK AND FIELD

Discus and Shot Put                           Javelin

1. Bench press                                     1. Incline press

2. Incline press                                    2. Standing press

3. Standing press                                 3. Power clean

4. Power clean                                     4. Triceps extension

5. Barbel Curl                                      5. Bent-arm pullover

6. Triceps extension                            6. Shoulder shrug

7. Good morning exercise                   7. Hach squat

8. Dumbbel swing                               8. Toe raise

9. Regular squat                                  9. Leg curl

10. Knee extension                             10. Knee extension

11. Sit-up twisting                              11. Sit-up twisting

Lar Jarak Jauh                                     Lari Cepat

1. Bench press                                     1. Bench press

2. Power clean                                     2. Power clean

3. Upright row                                                3. Dombbel curl

4. Dumbbel curl                                  4. Good morning exercise

5. Stiff-lef dead lift                            5. Back hyperextension

6. Hack squat                                      6. Hack squat 

7. Straight-arm pullover                      7. Leg curl

8. Toe Raise                                        8. Knee extension

9. Sit-up twisting                                9. Toe raise

Loncat Tinggi                                      Lompat Jauh

1. Incline press                                    1. Incline press

2. Bench press                                     2. Power clean

3. Power clean                                     3. Dumbbel curl

4. Dumbbel curl                                  4. Triceps extension

5. Bent-arm pullover                           5. Bent-arm pullover

6. Hack squat                                      6. Hack squat

7. Knee extension                               7. Knee extension

8. Toe raise                                          8. Horizontal leg raise

9. Sit-up

Lari Rintangan                                    Pole Voult

1. Incline press                                    1. Bench press

2. Power clean                                     2. Incline press

3. Bent-over row                                 3. Power clean

4. Lat maching                                    4. Upright row

5. Dumbbel swing                               5. Lateral arm raise

6. Hack squat                                      6. Bent-arm pullover

7. Toe raise                                          7. Shpulder shrug

8. Knee extension                               8. Back Hyperextension

9. Leg curl                                           9. Hack squat

10. Sit-up twisting                              10. Sit-up twisting