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May 31, 2016, 11:15 PM #16
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Re: Calisthenics: What, Where, How, etc
Haii mau donk di jakarta dimana?
seruu ni perna coba di sby
di jakarta baru di jakarta selatan ya???
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Jun 1, 2016, 09:26 AM #17
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Re: Calisthenics: What, Where, How, etc
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Jun 29, 2016, 11:02 PM #18
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Re: Calisthenics: What, Where, How, etc
haii berarti tiap hari minggu donk?ada ig nya gak?hehe selain disitu yang sekitar utara ada gak ya?
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Jun 30, 2016, 09:53 AM #19
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Re: Calisthenics: What, Where, How, etc
hari apa aja jam berapa? pengen ikutan nih,
langsung gabung aja apa ada pendaftaran dulu hehehe
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Aug 22, 2016, 05:22 AM #20
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Re: Calisthenics: What, Where, How, etc
Waduhh maaf baru bisa online dimarih, maaf.... Hidden Content
Hehehe Hidden Content
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Nov 1, 2016, 02:16 PM #21
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Re: Calisthenics: What, Where, How, etc
Hai all, berikut latihan buat yang pemula.
Sebelumnya, jangan lupa stretching dulu ya gaes.
- Hanging Bar, menggantung di bar/palang besi yang tinggi.
30 - 45 detik, 3 set
- Chin Up, dilakukan di tiang/palang pendek.
Gerakan badan dimulai dari lantai, angkat badan sampai dagu sejajar bar.
5 - 10 repetisi, 3 set
- Squat, diutamakan memakai dudukan, baik itu bangku/box
30 - 45 detik, 3 set
- Pull Up, dilakukan di tiang/palang pendek.
Gerakan sama seperti chin up.
- Sit Up.
30 - 45 detik, 3 set
Lakukan ke 5 gerakan tersebut secara continue.
Istirahat antar set 2 - 3 menit.