Sumuhun, misahkeun bisa diatur pikeun pemula. Di dieu mangrupa versi dirobah tina misahkeun pikeun pemula: Senén: Warm-up: 5-10 menit tina kardio ringan jeung stretching dinamis Strength Training: Fokus kana lift komposit kayaning squat, deadlift, bench press, jeung baris, ngalakonan 2 sét 8-10 reps kalawan beurat leuwih enteng. Latihan bantuan: Latihan aksésori nu sasaran husus otot Cool group, kayaning curls, triceptions, raises calf, sarta lateral raises. Ngalakonan 2 sét 8-10 reps. Cool-down: 5-10 menit stretching sarta foam rolling Salasa: 5-10 menit stretching sarta stretching dinamis, sarta Power Training: Fokus kana gerakan explosive kayaning foam plyam, squam, jump, jump, sarta kotak lompatan. 2 set kalungguhan penting: Cool-down, latihan jeung latihan latihan, latihan jeung
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