{"id":2468,"date":"2024-08-07T16:14:54","date_gmt":"2024-08-07T09:14:54","guid":{"rendered":"https:\/\/magnusfitness.co.id\/blog\/?p=2468"},"modified":"2024-08-07T16:21:38","modified_gmt":"2024-08-07T09:21:38","slug":"compound-training","status":"publish","type":"post","link":"https:\/\/magnusfitness.co.id\/blog\/compound-training\/","title":{"rendered":"Apa itu Compound Training?"},"content":{"rendered":"\n<p><strong>Compound Training<\/strong> hampir tidak pernah luput dalam pembicaraan mengenai <em><a href=\"https:\/\/magnusfitness.co.id\/blog\/resistance-training\/\" data-type=\"post\" data-id=\"2451\">Resistance Training<\/a><\/em>, <em><a href=\"https:\/\/magnusfitness.co.id\/blog\/strength-training\/\" data-type=\"post\" data-id=\"927\">Strength Training<\/a><\/em>, dan <em><a href=\"https:\/\/magnusfitness.co.id\/blog\/weight-training-di-rumah\/\" data-type=\"post\" data-id=\"1126\">Weight Training<\/a><\/em>. Seolah ia bagian tak terpisahkan dari ketiganya.<\/p>\n\n\n\n<p>Artikel ini akan mengulas salah satu jenis resistance training tersebut. <em>Simak terus\u2026!<\/em><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">TOC:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"#\" data-href=\"https:\/\/magnusfitness.co.id\/blog\/compound-training\/#apa-itu-compound-training\" >Apa itu Compound Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"#\" data-href=\"https:\/\/magnusfitness.co.id\/blog\/compound-training\/#contoh-populer-latihan-compound\" >Contoh Populer Latihan Compound<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"#\" data-href=\"https:\/\/magnusfitness.co.id\/blog\/compound-training\/#alat-fitness-untuk-compound-training\" >Alat Fitness untuk Compound Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"#\" data-href=\"https:\/\/magnusfitness.co.id\/blog\/compound-training\/#manfaat-compound-training\" >Manfaat Compound Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"#\" data-href=\"https:\/\/magnusfitness.co.id\/blog\/compound-training\/#sebelum-memulai-compound-training\" >Sebelum Memulai Compound Training<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"apa-itu-compound-training\"><\/span>Apa itu Compound Training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Compound Training adalah jenis latihan resistensi yang mengkontraksi beberapa kelompok otot dan sendi secara bersamaan dalam satu pola gerakan. Latihan kolaboratif otot dan sendi ini terbukti efektif dalam membentuk dan membangun massa otot kompleks, kekuatan, dan ketahanan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"contoh-populer-latihan-compound\"><\/span>Contoh Populer Latihan Compound<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"850\" height=\"567\" src=\"https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-populer-latihan-compound.jpg\" alt=\"\" class=\"wp-image-2475\" srcset=\"https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-populer-latihan-compound.jpg 850w, https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-populer-latihan-compound-300x200.jpg 300w, https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-populer-latihan-compound-768x512.jpg 768w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<p><em><a href=\"https:\/\/magnusfitness.co.id\/blog\/squat\/\" target=\"_blank\" data-type=\"post\" data-id=\"1765\" rel=\"noreferrer noopener\"><strong>Squat<\/strong><\/a> <\/em>(dengan dan atau tanpa barbel)<\/p>\n\n\n\n<p>Melatih otot paha depan, paha belakang, gluteus, dan otot inti.<\/p>\n\n\n\n<p><em><a href=\"https:\/\/magnusfitness.co.id\/blog\/manfaat-deadlift-untuk-wanita\/\" target=\"_blank\" data-type=\"post\" data-id=\"1660\" rel=\"noreferrer noopener\"><strong>Deadlift<\/strong><\/a><\/em><\/p>\n\n\n\n<p>Melatih otot punggung bawah, paha belakang, gluteus, dan otot lengan bawah.<\/p>\n\n\n\n<p><em><a href=\"https:\/\/magnusfitness.co.id\/blog\/apa-itu-bench-press\/\" target=\"_blank\" data-type=\"post\" data-id=\"1978\" rel=\"noreferrer noopener\"><strong>Bench Press<\/strong><\/a><\/em><\/p>\n\n\n\n<p>Melatih otot dada, bahu, dan trisep.<\/p>\n\n\n\n<p><em><strong>Overhead Press<\/strong><\/em><\/p>\n\n\n\n<p>Melatih otot bahu, trisep, dan trapezius.<\/p>\n\n\n\n<p><em><strong>Pull-Up<\/strong><\/em><\/p>\n\n\n\n<p>Melatih otot punggung, bisep, dan otot lengan bawah.<\/p>\n\n\n\n<p><em><strong>Barbell Row<\/strong><\/em><\/p>\n\n\n\n<p>Melatih otot punggung, bisep, dan otot lengan bawah.<\/p>\n\n\n\n<p><em><strong>Lunges<\/strong><\/em><\/p>\n\n\n\n<p>Melatih otot paha depan, paha belakang, dan gluteus.<\/p>\n\n\n\n<p><em><strong>Burpee<\/strong><\/em><\/p>\n\n\n\n<p>Melatih hampir seluruh otot tubuh (<em>upper body<\/em>: dada, bahu, punggung, dan trisep; <em>core body<\/em>: perut dan punggung bawah; <em>lower body<\/em>: paha depan, paha belakang, betis, dan bokong).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"alat-fitness-untuk-compound-training\"><\/span>Alat Fitness untuk Compound Training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"850\" height=\"567\" src=\"https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/alat-fitness-untuk-compound-training.jpg\" alt=\"\" class=\"wp-image-2471\" srcset=\"https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/alat-fitness-untuk-compound-training.jpg 850w, https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/alat-fitness-untuk-compound-training-300x200.jpg 300w, https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/alat-fitness-untuk-compound-training-768x512.jpg 768w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<p>Apabila tidak menggunakan bobot tubuh sebagai resistensi, alat fitness yang umum digunakan dalam latihan compound, antara lain: <em><a href=\"https:\/\/magnusfitness.co.id\/show=BARBELLS\" data-type=\"link\" data-id=\"https:\/\/magnusfitness.co.id\/show=BARBELLS\" target=\"_blank\" rel=\"noreferrer noopener\">Barbel<\/a><\/em>, <em><a href=\"https:\/\/gymfitnessindo.com\/product\/rubber-hex-dumbbell\" data-type=\"link\" data-id=\"https:\/\/gymfitnessindo.com\/product\/rubber-hex-dumbbell\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell<\/a><\/em>, <em><a href=\"https:\/\/magnusfitness.co.id\/show=KETTLEBELLS\" data-type=\"link\" data-id=\"https:\/\/magnusfitness.co.id\/show=KETTLEBELLS\">Kettlebell<\/a><\/em>, <em>Cable Machine<\/em>, <em>Smith Machine<\/em>, <em><a href=\"https:\/\/magnusfitness.co.id\/show-detail\/59\" data-type=\"link\" data-id=\"https:\/\/magnusfitness.co.id\/show-detail\/59\" target=\"_blank\" rel=\"noreferrer noopener\">All in One Trainer<\/a><\/em>, dll.<\/p>\n\n\n\n<p><strong>Rekomen<\/strong>: <a href=\"https:\/\/gymfitnessindo.com\/product\/magnus-xtrainer-x9\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/gymfitnessindo.com\/product\/magnus-xtrainer-x9\" rel=\"noreferrer noopener\">MAGNUS XTRAINER X9 untuk Compound Training Maksimal<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"manfaat-compound-training\"><\/span>Manfaat Compound Training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"850\" height=\"567\" src=\"https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/manfaat-compound-training.jpg\" alt=\"\" class=\"wp-image-2472\" srcset=\"https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/manfaat-compound-training.jpg 850w, https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/manfaat-compound-training-300x200.jpg 300w, https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/manfaat-compound-training-768x512.jpg 768w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<p>Jika anda berlatih fisik dengan metode compound, maka sejumlah manfaat dapat diperoleh, di antaranya:<\/p>\n\n\n\n<p><strong>1. \u00a0Latihan Cepat Seluruh Tubuh<\/strong><\/p>\n\n\n\n<p>Membangun kekuatan dan ketahanan seluruh tubuh secara lebih cepat; waktu latihan lebih efisien dan efektif.<\/p>\n\n\n\n<p><strong>2. Latihan Sama, Kelelahan Rendah<\/strong><\/p>\n\n\n\n<p>Melatih kelompok otot yang sama dalam jangka panjang dengan tingkat kelelahan yang lebih rendah.<\/p>\n\n\n\n<p><strong>3. Melatih Kekuatan Fungsional<\/strong><\/p>\n\n\n\n<p>Compound training berkontribusi dalam membentuk <a href=\"https:\/\/magnusfitness.co.id\/blog\/latihan-fungsional\/\" target=\"_blank\" data-type=\"post\" data-id=\"1376\" rel=\"noreferrer noopener\">kekuatan fungsional<\/a>. Gerakan dan atau aktivitas sehari-hari pun dapat lebih maksimal dijalani.<\/p>\n\n\n\n<p><strong>4. Meningkatkan Koordinasi dan Keseimbangan<\/strong><\/p>\n\n\n\n<p>Latihan compound seperti squat dan deadlift akan meningkatkan koordinasi seluruh anggota tubuh, dan menjaga keseimbangan badan dalam aktivitas seberat apapun.<\/p>\n\n\n\n<p><strong>5. Membakar Kalori<\/strong><\/p>\n\n\n\n<p><em>Ketimbang<\/em> gerakan isolasi, <em>compound exercises<\/em> lebih banyak membakar kalori, karena mengkontraksi lebih banyak kelompok otot dan sendi dalam satu pola gerakan.<\/p>\n\n\n\n<p><strong>6. Meningkatkan Kesehatan Kardiovaskular<\/strong><\/p>\n\n\n\n<p>Salah satu manfaat compound training itu meningkatkan kinerja kardiovaskular, yaitu kesehatan jantung dan paru-paru.<\/p>\n\n\n\n<p><strong>7. Tulang\u00a0 Lebih Kuat<\/strong><\/p>\n\n\n\n<p>Tidak melulu otot yang menjadi lebih kuat dengan compound training, tulang pun menjadi lebih kuat dan padat.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"sebelum-memulai-compound-training\"><\/span>Sebelum Memulai Compound Training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pemanasan dan Pendinginan<\/strong><\/p>\n\n\n\n<p>Apapun jenis dan atau bentuk latihan compound yang dilatih, selalu harus dimulai dengan sesi pemanasan dan lalu sesi pendinginan sebagai penutup.<\/p>\n\n\n\n<p>Pahami dan Fokus pada Teknik yang Benar Pahami betul teknik yang benar <em>compound exercise<\/em> yang dilatih. Tonton video tutorial terpercaya soal ini, dan atau melalui arahan pelatih bersertifikasi. Terkait itu, fokus pada <em>form<\/em> di atas segalanya, ketimbang mengejar volume latihan sebanyaknya, dan bobot seberatnya.<\/p>\n\n\n\n<p><strong>Mulai dengan yang Ringan<\/strong><\/p>\n\n\n\n<p>Compound training dengan atau tanpa alat fitness, selalu mesti dimulai dengan yang ringan \u2013 latihan dasar, dan atau bobot beban yang ringan. Ini bisa ditingkatkan dari waktu ke waktu, sesuai kekuatan dan ketahanan fisik yang telah terbentuk. Ingat, sama seperti resistance training, compound training itu bersifat progresif.<\/p>\n\n\n\n<p><strong>Full Range of Motion<\/strong><\/p>\n\n\n\n<p>Dari waktu ke waktu, sebisa mungkin melatih daya jangkau otot dan sendi semaksimal mungkin <em>(Full Range of Motion)<\/em>. Ini membuat seluruh otot dan sendi teraktivasi maksimal, dan siap berkontribusi dalam segala aktivitas fungsional harian.<\/p>\n\n\n\n<p><strong>Istirahat Kunci Pertumbuhan<\/strong><\/p>\n\n\n\n<p>Otot tumbuh dan bertambah besar pada saat istirahat. Maka, pastikan selalu ada hari istirahat di antara hari-hari latihan.<\/p>\n\n\n\n<p><strong>Nutrisi itu Nyawa<\/strong><\/p>\n\n\n\n<p>Berlatih compound tanpa asupan nutrisi yang seimbang dan tepat, ibarat hidup tapi sebenarnya mati. Dengan kata lain, nutrisi itu nyawa dalam latihan. Tanpanya, hasil latihan tidak kemana-mana. Stag. Malah bisa jadi menyakitkan badan. <\/p>\n\n\n\n<p>Pelajari tentang apa dan bagaimana kadar nutrisi \u00a0yang tepat untuk kebutuhan latihan. Atau, berkonsultasilah dengan pelatih terkait ini.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Compound Training hampir tidak pernah luput dalam pembicaraan mengenai Resistance Training, Strength Training, dan Weight Training. Seolah ia bagian tak terpisahkan dari ketiganya. Artikel ini akan mengulas salah satu jenis resistance training tersebut. Simak terus\u2026! Apa itu Compound Training Compound Training adalah jenis latihan resistensi yang mengkontraksi beberapa kelompok otot dan sendi secara bersamaan dalam [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":2474,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[131],"tags":[460,459,458],"class_list":["post-2468","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strength-exercises","tag-compound-exercise","tag-compound-training","tag-latihan-compound"],"blocksy_meta":[],"featured_image_urls":{"full":["https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/compound-training.jpg",850,567,false],"thumbnail":["https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/compound-training-150x150.jpg",150,150,true],"medium":["https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/compound-training-300x200.jpg",300,200,true],"medium_large":["https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/compound-training-768x512.jpg",768,512,true],"large":["https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/compound-training.jpg",850,567,false],"1536x1536":["https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/compound-training.jpg",850,567,false],"2048x2048":["https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/compound-training.jpg",850,567,false]},"author_info":{"info":["Magnus Fitness"]},"category_info":"<a href=\"https:\/\/magnusfitness.co.id\/blog\/strength-exercises\/\" rel=\"category tag\">strength exercises<\/a>","tag_info":"strength exercises","comment_count":"0","_links":{"self":[{"href":"https:\/\/magnusfitness.co.id\/blog\/wp-json\/wp\/v2\/posts\/2468","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/magnusfitness.co.id\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/magnusfitness.co.id\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/magnusfitness.co.id\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/magnusfitness.co.id\/blog\/wp-json\/wp\/v2\/comments?post=2468"}],"version-history":[{"count":0,"href":"https:\/\/magnusfitness.co.id\/blog\/wp-json\/wp\/v2\/posts\/2468\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/magnusfitness.co.id\/blog\/wp-json\/wp\/v2\/media\/2474"}],"wp:attachment":[{"href":"https:\/\/magnusfitness.co.id\/blog\/wp-json\/wp\/v2\/media?parent=2468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/magnusfitness.co.id\/blog\/wp-json\/wp\/v2\/categories?post=2468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/magnusfitness.co.id\/blog\/wp-json\/wp\/v2\/tags?post=2468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}