TrainAI
Rencana latihan
PROGRAM LATIHAN DI RUMAH ATAU GYM
Pilih hari latihan, ikuti sesi Anda, dan catat gerakan yang dilakukan. Lihat riwayat latihan untuk mengikuti perkembangan dari waktu ke waktu.
Susun latihan di rumah atau gym, rencanakan menu, dan catat kalori sesuai tujuan, jadwal, serta peralatan yang tersedia.
Gratis diunduh. Fitur premium memerlukan pembelian.
Jelajahi gerakan untuk latihan di rumah
Putar demonstrasi, periksa alat dan buka petunjuknya. Contoh gerakan ini adalah referensi, bukan program latihan lengkap.
Nama dan petunjuk latihan mungkin ditampilkan dalam bahasa Inggris.
TrainAI · trainaiapp.comPeralatan: Tanpa alat
Lihat petunjuk
- Stand with feet about shoulder-width apart.
- Bend at the hips and knees into a comfortable squat, keeping heels planted and knees following the toes.
- Push through the feet to stand without locking the knees.
TrainAI · trainaiapp.comPeralatan: Tanpa alat
Lihat petunjuk
- Supine glute bridge.
- Lie on the back with knees bent, both soles planted hip-width apart near the hips, arms on floor beside the body.
- Smoothly raise the hips until shoulders, hips and knees form a straight diagonal; lower the pelvis to the start.
- Keep shoulders, head, arms and both feet fixed against the same invisible floor plane.
- No back overextension.
- Move through one lift and lower, not a sit-up.
TrainAI · trainaiapp.comPeralatan: Tanpa alat
Lihat petunjuk
- Lie on your back with arms pointing upward and hips and knees bent.
- Brace gently and extend one leg while reaching the opposite arm overhead, stopping before your lower back arches.
- Return to the start and alternate sides.
Pustaka latihan · 334 →
Jelajahi gerakan dan alat gym
Putar demonstrasi, periksa alat dan buka petunjuknya. Contoh gerakan ini adalah referensi, bukan program latihan lengkap.
Nama dan petunjuk latihan mungkin ditampilkan dalam bahasa Inggris.
TrainAI · trainaiapp.comPeralatan: dumbbell
Lihat petunjuk
- Hold one compact dumbbell vertically at chest with both hands cupping its upper end.
- Feet shoulder width, toes slightly out.
- Bend hips and knees into a comfortable squat with knees tracking toes, then stand.
- Keep heels down and dumbbell close to sternum throughout.
Latihan
Machine chest press
TrainAI · trainaiapp.comPeralatan: chest press machine
Lihat petunjuk
- Adjust the chest-press seat so the handles are near mid-chest.
- Keep your back supported and wrists aligned as you press the handles forward.
- Return slowly without letting the shoulders roll forward.
TrainAI · trainaiapp.comPeralatan: cable machine · row handle
Lihat petunjuk
- Sit upright at fixed low cable row station with feet on plates, knees softly bent.
- Hold close-grip row handle, arms extended.
- Pull handle to lower ribs with elbows close, then extend.
- Cable remains taut between low pulley and handle; no torso rocking.
Pustaka latihan · 334 →
Demonstrasi pemanasan dan peregangan
Putar demonstrasi, periksa alat dan buka petunjuknya. Contoh gerakan ini adalah referensi, bukan program latihan lengkap.
Nama dan petunjuk latihan mungkin ditampilkan dalam bahasa Inggris.
TrainAI · trainaiapp.comPeralatan: Tanpa alat
Lihat petunjuk
- Stand feet hip width, both arms extended sideways at shoulder height.
- Make one small smooth forward circle from shoulder joints, elbows long and hands relaxed.
- Arms trace front-down-back-up path without giant swings; torso and feet still.
Pemanasan
Shoulder circles
TrainAI · trainaiapp.comPeralatan: Tanpa alat
Lihat petunjuk
- Stand tall arms relaxed down.
- Gently roll shoulders forward, then up, then back, then down completing one circle.
- Arms hang naturally and feet stay still.
- Head upright and quiet, no neck circles.
Peregangan
Half-kneeling hip-flexor stretch
TrainAI · trainaiapp.comPeralatan: Tanpa alat
Lihat petunjuk
- Half-kneel with left knee on floor under hip and right foot forward, right knee90 degrees.
- Hands on right thigh.
- Gently tuck pelvis and shift forward a few centimeters to stretch front of left hip, keeping trunk tall.
- Hold quietly then ease back; no deep back arch.
- Repeat on the other side with the same controlled range.
Pustaka latihan · 334 →
