{"id":2526,"date":"2024-08-08T19:01:36","date_gmt":"2024-08-08T12:01:36","guid":{"rendered":"https:\/\/magnusfitness.co.id\/blog\/?p=2526"},"modified":"2024-08-08T19:12:46","modified_gmt":"2024-08-08T12:12:46","slug":"contoh-gerakan-compound","status":"publish","type":"post","link":"https:\/\/magnusfitness.co.id\/blog\/contoh-gerakan-compound\/","title":{"rendered":"3 Contoh Gerakan Compound Paling Efektif"},"content":{"rendered":"\n<p><strong>Contoh Gerakan Compound<\/strong> itu banyak, baik tanpa alat gym <em>(bodyweight exercises)<\/em>, maupun dengan menggunakan <em><a href=\"https:\/\/gymfitnessindo.com\/home-gym-equipment\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/gymfitnessindo.com\/home-gym-equipment\" rel=\"noreferrer noopener\">gym equipments<\/a><\/em>. Dari semua gerakan compound, <em><a href=\"https:\/\/magnusfitness.co.id\/blog\/squat-yang-benar-untuk-wanita\/\" target=\"_blank\" data-type=\"post\" data-id=\"1902\" rel=\"noreferrer noopener\">Squat<\/a><\/em> (dengan barbel), <em><a href=\"https:\/\/magnusfitness.co.id\/blog\/bench-press-equipments\/\" target=\"_blank\" data-type=\"post\" data-id=\"2412\" rel=\"noreferrer noopener\">Bench Press<\/a><\/em>, dan <em><a href=\"https:\/\/magnusfitness.co.id\/blog\/deadlift-gym-equipment\/\" target=\"_blank\" data-type=\"post\" data-id=\"2339\" rel=\"noreferrer noopener\">Deadlift<\/a><\/em> adalah yang paling populer, sekaligus yang paling efektif mengkontraksi sejumlah kelompok otot besar pada tubuh.<\/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\/contoh-gerakan-compound\/#contoh-gerakan-compound-squat\" >Contoh Gerakan Compound Squat<\/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\/contoh-gerakan-compound\/#contoh-gerakan-compound-bench-press\" >Contoh Gerakan Compound Bench Press<\/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\/contoh-gerakan-compound\/#contoh-latihan-compound-deadlift\" >Contoh Latihan Compound Deadlift<\/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\/contoh-gerakan-compound\/#penutup\" >Penutup<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"contoh-gerakan-compound-squat\"><\/span>Contoh Gerakan Compound Squat<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-gerakan-compound-squat.jpg\" alt=\"\" class=\"wp-image-2532\" srcset=\"https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-gerakan-compound-squat.jpg 850w, https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-gerakan-compound-squat-300x200.jpg 300w, https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-gerakan-compound-squat-768x512.jpg 768w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<p>Contoh gerakan compound squat itu melatih banyak kelompok otot sekaligus pada satu pola gerakan, utamanya pada otot <em>lower body<\/em> (otot bagian bawah tubuh). Adapun otot primer yang paling berkontraksi dan terlatih dengan metode compound ini, yaitu:<\/p>\n\n\n\n<p><strong>Otot Paha Depan <em>(Quadriceps)<\/em><\/strong><\/p>\n\n\n\n<p>Otot-otot ini terletak di bagian depan paha dan berperan penting dalam meluruskan lutut saat berdiri dari posisi jongkok.<\/p>\n\n\n\n<p><strong>Otot Paha Belakang <em>(Hamstrings)<\/em><\/strong><\/p>\n\n\n\n<p>Otot ini berada di bagian belakang paha. Otot hamstring membantu menekuk lutut dan memperpanjang pinggul.<\/p>\n\n\n\n<p><strong>Otot Bokong <em>(Glutes)<\/em><\/strong><\/p>\n\n\n\n<p>Inilah otot terbesar pada tubuh. Ia berperan penting dalam gerakan pinggul, seperti berdiri, berjalan, dan berlari.<\/p>\n\n\n\n<p><strong>Otot Betis <em>(Calves)<\/em><\/strong><\/p>\n\n\n\n<p>Otot betis terletak di bagian belakang tungkai bawah. Ia berperan dalam gerakan <em>plantarflexion<\/em> atau menjinjit, sekaligus membantu menopang keseluruhan badan dalam berjalan dan berlari.<\/p>\n\n\n\n<p>Contoh gerakan compound squat itu juga melatih beberapa otot sekunder, seperti: Otot inti <em>(core)<\/em>, yaitu termasuk otot perut dan punggung bawah; <em>Otot adduktor<\/em>, yakni otot di bagian dalam paha, dan otot <em>erektor spinae<\/em>, yaitu otot yang terletak di sepanjang tulang belakang.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"contoh-gerakan-compound-bench-press\"><\/span>Contoh Gerakan Compound Bench Press<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=\"584\" src=\"https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-gerakan-compound-bench-press.jpg\" alt=\"\" class=\"wp-image-2529\" srcset=\"https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-gerakan-compound-bench-press.jpg 850w, https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-gerakan-compound-bench-press-300x206.jpg 300w, https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-gerakan-compound-bench-press-768x528.jpg 768w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<p>Contoh gerakan compound bench press itu mengkontraksi beberapa kelompok otot utama pada tubuh bagian atas, yaitu:<\/p>\n\n\n\n<p><strong>Otot Dada (<em>pectoralis major<\/em> dan <em>minor<\/em>)<\/strong><\/p>\n\n\n\n<p>Pectoralis major dan minor merupakan target utama dari bench press. Selain otot trisep dan bahu, otot-otot ini berperan dalam gerakan mendorong beban ke arah atas dada.<\/p>\n\n\n\n<p><strong>Otot Trisep <em>(Triceps brachii)<\/em><\/strong><\/p>\n\n\n\n<p>Otot trisep terletak di bagian belakang lengan atas. Ia membantu meluruskan siku saat mendorong sebuah beban.<\/p>\n\n\n\n<p><strong>Otot Bahu Depan <em>(Anterior deltoid)<\/em><\/strong><\/p>\n\n\n\n<p>Otot bahu depan ini berperan dalam mengangkat lengan ke depan dan ke atas selama gerakan bench press berlangsung.<\/p>\n\n\n\n<p>Contoh gerakan compound bench press itu juga melatih beberapa otot sekunder, seperti: Otot punggung atas (<em>latissimus dorsi<\/em> dan <em>trapezius<\/em>), yang menstabilkan bahu dan punggung selama latihan.<\/p>\n\n\n\n<p><strong>Otot Inti<\/strong><\/p>\n\n\n\n<p>Otot inti (otot perut dan punggung bawah), berperan penting dalam menjaga stabilitas tubuh selama bench press berlangsung.<\/p>\n\n\n\n<p><strong>Otot Bisep <em>(Biceps brachii)<\/em><\/strong><\/p>\n\n\n\n<p>Otot bisep bersinergi dengan otot trisep selama gerakan bench press berlangsung.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"contoh-latihan-compound-deadlift\"><\/span>Contoh Latihan Compound Deadlift<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=\"568\" src=\"https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-latihan-compound-deadlift.jpg\" alt=\"\" class=\"wp-image-2531\" srcset=\"https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-latihan-compound-deadlift.jpg 850w, https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-latihan-compound-deadlift-300x200.jpg 300w, https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-latihan-compound-deadlift-768x513.jpg 768w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<p>Contoh latihan compound deadlift itu melibatkan banyak kelompok otot primer secara bersamaan, yaitu:<\/p>\n\n\n\n<p><strong>Erector spinae<\/strong><\/p>\n\n\n\n<p>Otot-otot ini terletak di sepanjang tulang belakang dan berperan penting dalam menjaga postur tubuh yang benar selama deadlift.<\/p>\n\n\n\n<p><strong>Gluteus maximus<\/strong><\/p>\n\n\n\n<p>Otot bokong terbesar ini berperan dalam gerakan ekstensi pinggul, yaitu mengangkat tubuh dari posisi membungkuk.<\/p>\n\n\n\n<p><strong>Hamstrings<\/strong><\/p>\n\n\n\n<p>Otot-otot di bagian belakang paha ini membantu menekuk lutut dan memperpanjang pinggul.<\/p>\n\n\n\n<p><strong>Quadriceps<\/strong><\/p>\n\n\n\n<p>Otot-otot di bagian depan paha ini berperan dalam meluruskan lutut saat mengangkat beban.<\/p>\n\n\n\n<p>Selain otot primer, contoh gerakan compound deadlift juga mengkontraksi beberapa otot sekunder, yaitu: Otot inti, otot trapezius (otot di bagian atas punggung dan bahu), otot lengan bawah, otot adduktor, dan otot latissimus dorsi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"penutup\"><\/span>Penutup <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke-3 contoh gerakan compound tersebut, memang yang paling populer dilatih oleh para fitness enthusiast yang ingin mencapai goals-nya, dan oleh mereka yang serius berlatih <em><a href=\"https:\/\/gymfitnessindo.com\/powerlifting\" target=\"_blank\" rel=\"noreferrer noopener\">Powerlifting<\/a><\/em> untuk tujuan kompetitif nanti, yakni berpartisipasi dalam ajang <a href=\"https:\/\/magnusfitness.co.id\/blog\/kompetisi-powerlifting\/\" target=\"_blank\" data-type=\"post\" data-id=\"2239\" rel=\"noreferrer noopener\">Kompetisi Powerlifting<\/a> dan <em>Functional Fitness<\/em> di Indonesia. Untuk maksud itu, pilihan bentuk latihan berbasis gerakan compound, sudah tepat.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Contoh Gerakan Compound itu banyak, baik tanpa alat gym (bodyweight exercises), maupun dengan menggunakan gym equipments. Dari semua gerakan compound, Squat (dengan barbel), Bench Press, dan Deadlift adalah yang paling populer, sekaligus yang paling efektif mengkontraksi sejumlah kelompok otot besar pada tubuh. Contoh Gerakan Compound Squat Contoh gerakan compound squat itu melatih banyak kelompok otot [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":2527,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[131],"tags":[466,464,465],"class_list":["post-2526","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strength-exercises","tag-compound","tag-contoh-gerakan-compound","tag-gerakan-compound"],"blocksy_meta":[],"featured_image_urls":{"full":["https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-gerakan-compound.jpg",850,568,false],"thumbnail":["https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-gerakan-compound-150x150.jpg",150,150,true],"medium":["https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-gerakan-compound-300x200.jpg",300,200,true],"medium_large":["https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-gerakan-compound-768x513.jpg",768,513,true],"large":["https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-gerakan-compound.jpg",850,568,false],"1536x1536":["https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-gerakan-compound.jpg",850,568,false],"2048x2048":["https:\/\/magnusfitness.co.id\/blog\/wp-content\/uploads\/contoh-gerakan-compound.jpg",850,568,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\/2526","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=2526"}],"version-history":[{"count":0,"href":"https:\/\/magnusfitness.co.id\/blog\/wp-json\/wp\/v2\/posts\/2526\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/magnusfitness.co.id\/blog\/wp-json\/wp\/v2\/media\/2527"}],"wp:attachment":[{"href":"https:\/\/magnusfitness.co.id\/blog\/wp-json\/wp\/v2\/media?parent=2526"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/magnusfitness.co.id\/blog\/wp-json\/wp\/v2\/categories?post=2526"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/magnusfitness.co.id\/blog\/wp-json\/wp\/v2\/tags?post=2526"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}