{"id":25997,"date":"2023-12-11T16:59:48","date_gmt":"2023-12-11T21:59:48","guid":{"rendered":"https:\/\/world.dan.org\/?post_type=dan_alert_diver&p=25997"},"modified":"2023-12-11T16:59:54","modified_gmt":"2023-12-11T21:59:54","slug":"outdoor-fitness-training","status":"publish","type":"dan_alert_diver","link":"https:\/\/world.dan.org\/id\/alert-diver\/article\/outdoor-fitness-training\/","title":{"rendered":"Pelatihan Kebugaran Luar Ruangan"},"content":{"rendered":"

TAMAN BERMAIN ADALAH TEMPAT YANG BAGUS <\/strong>for an outdoor workout while traveling. Most local parks have equipment that can facilitate the exercises in this article. Adult fitness playgrounds are ideal but less common than traditional playgrounds. Always be mindful of children\u2019s personal space when utilizing traditional playground equipment. These exercises are also a great option for incorporating family fitness on vacation.<\/p>\n\n\n\n

Anda dapat menyelesaikan satu putaran setiap latihan jika waktu Anda terbatas. Beberapa latihan selalu lebih baik daripada tidak sama sekali. Cobalah untuk melakukan hingga tiga putaran untuk setiap latihan untuk mendapatkan hasil terbaik.<\/p>\n\n\n\n

<\/div>\n\n\n\n
\n\n\n\n
\n
\n

Push-up Miring<\/h2>\n\n\n\n

Anda dapat melakukan latihan ini di bar atau bangku. Pushup membangun kekuatan tubuh bagian atas dan inti untuk membantu Anda membawa perlengkapan selam dan meningkatkan kontrol tubuh.<\/p>\n\n\n\n

    \n
  1. Mulailah dengan menghadap ke arah bar atau bangku dengan pinggul menempel di atasnya, lalu mundur dua langkah. <\/li>\n\n\n\n
  2. Letakkan tangan Anda selebar bahu di atas palang atau bangku, dengan sebagian besar berat badan Anda berada di tangan.<\/li>\n\n\n\n
  3. Tekuk lengan Anda secara perlahan, jaga punggung tetap rata hingga dada menyentuh palang. <\/li>\n\n\n\n
  4. Secara perlahan-lahan rentangkan lengan Anda kembali ke posisi awal. <\/li>\n\n\n\n
  5. Ulangi 10 kali.<\/li>\n<\/ol>\n<\/div>\n\n\n\n
    \n
    \n

    Tip:<\/strong>
    Jaga tubuh Anda tetap tegak dan lurus untuk melindungi punggung sambil membangun kekuatan inti.<\/em>

    Modifikasi:<\/strong>
    Ambil satu langkah mundur dari bar, dan pertahankan sebagian besar berat badan Anda pada kaki Anda.<\/p>\n\n\n\n


    Tantangan:<\/strong>
    Letakkan tangan Anda pada sesuatu yang lebih rendah atau kurang stabil, seperti ayunan.<\/p>\n<\/blockquote>\n<\/div>\n<\/div>\n\n\n\n

    \n
    \n
    \"posisi<\/figure>\n<\/div>\n\n\n\n
    \n
    \"pushup<\/figure>\n<\/div>\n\n\n\n
    <\/div>\n<\/div>\n\n\n\n
    <\/div>\n\n\n\n
    <\/div>\n\n\n\n
    \n\n\n\n
    \n
    \n

    Baris Gantung<\/h2>\n\n\n\n

    You\u2019ll need rings, a ladder, or a bar between thigh and shoulder height for this exercise. Rows build posterior upper-body and core strength, making it easier to pull yourself up a ladder when returning to the boat.<\/p>\n\n\n\n

      \n
    1. Pegang cincin atau palang kira-kira selebar bahu.<\/li>\n\n\n\n
    2. Tekuk lutut dan turunkan tubuh Anda sambil mempertahankan inti tubuh yang kaku.<\/li>\n\n\n\n
    3. Tarik ke atas sampai dada Anda sejajar dengan tangan Anda.<\/li>\n\n\n\n
    4. Tahan posisi selama dua hingga lima detik.<\/li>\n\n\n\n
    5. Lepaskan lengan Anda hingga ekstensi penuh.<\/li>\n\n\n\n
    6. Ulangi 10 kali.<\/li>\n<\/ol>\n<\/div>\n\n\n\n
      \n
      \n

      Tip: <\/strong>
      <\/span> Jaga agar inti Anda tetap kencang, dan mulailah dengan bar tetap, bukan cincin.<\/em><\/p>\n\n\n\n

      Modifikasi:<\/strong>
      <\/span>Gunakan palang yang lebih tinggi, yang lebih mudah daripada palang rendah.<\/p>\n\n\n\n

      Tantangan:<\/strong>
      <\/span>Rentangkan kaki Anda untuk menopang lebih banyak berat badan Anda dengan tubuh bagian atas.<\/p>\n<\/blockquote>\n<\/div>\n<\/div>\n\n\n\n

      \n
      \n
      \"posisi<\/figure>\n<\/div>\n\n\n\n
      \n
      \"menggantung<\/figure>\n<\/div>\n\n\n\n
      <\/div>\n<\/div>\n\n\n\n
      <\/div>\n\n\n\n
      <\/div>\n\n\n\n
      \n\n\n\n
      \n
      \n

      Celupkan<\/h2>\n\n\n\n

      Yang Anda perlukan untuk latihan ini adalah bangku taman. Memperoleh kekuatan lengan dan rentang gerak akan membantu saat memasuki perahu karet yang kaku atau meraih peralatan. <\/p>\n\n\n\n

        \n
      1. Mulailah dengan membelakangi bangku. <\/li>\n\n\n\n
      2. Ambil dua langkah kecil ke depan dan letakkan tangan Anda di atas bangku sehingga menghadap ke tubuh Anda dan selebar bahu. <\/li>\n\n\n\n
      3. Tekuk lutut Anda sehingga berada tepat di atas kaki Anda. <\/li>\n\n\n\n
      4. Secara perlahan-lahan tekuk lengan Anda sampai siku Anda sedekat mungkin dengan sudut 90 derajat.<\/li>\n\n\n\n
      5. Perlahan-lahan luruskan lengan Anda kembali ke posisi awal. <\/li>\n\n\n\n
      6. Ulangi 10 kali.<\/li>\n<\/ol>\n<\/div>\n\n\n\n
        \n
        \n

        Tip:<\/strong>
        <\/span>Siku Anda cenderung mengarah ke luar, jadi jaga agar siku tetap dekat dengan tubuh Anda<\/em><\/p>\n\n\n\n

        Modifikasi:<\/strong>
        <\/span>Jaga agar kaki Anda lebih dekat ke bangku.<\/p>\n\n\n\n

        Tantangan:<\/strong>
        <\/span>Tahan lengan Anda dalam posisi tertekuk selama tiga detik sebelum perlahan-lahan kembali ke posisi awal.<\/p>\n<\/blockquote>\n<\/div>\n<\/div>\n\n\n\n

        \n
        \n
        \"posisi<\/figure>\n<\/div>\n\n\n\n
        \n
        \"mencelupkan<\/figure>\n<\/div>\n\n\n\n
        <\/div>\n<\/div>\n\n\n\n
        <\/div>\n\n\n\n
        <\/div>\n\n\n\n
        \n\n\n\n
        \n
        \n

        Scap Pull-Ups<\/h2>\n\n\n\n

        You\u2019ll need a stable pull-up bar, monkey bars, or something similar that can hold your weight. This exercise will improve shoulder stabilizers and back and upper extremity strength, making it easier to retrieve gear.<\/p>\n\n\n\n

          \n
        1. Mulailah dengan genggaman yang kuat pada palang dengan tangan Anda terbuka selebar bahu.<\/li>\n\n\n\n
        2. Bergantunglah pada palang, dengan menopang berat badan Anda.<\/li>\n\n\n\n
        3. Tarik ke bawah tulang belikat dan bahu Anda dengan gerakan kecil dan terkontrol sambil menopang berat badan Anda dengan palang.<\/li>\n\n\n\n
        4. Ulangi 10 kali, rileks di antara setiap gerakan.<\/li>\n<\/ol>\n<\/div>\n\n\n\n
          \n
          \n

          Tip:<\/strong>
          <\/span>Pastikan palang dapat menahan berat badan Anda.<\/em><\/p>\n\n\n\n

          Modifikasi:<\/strong>
          <\/span>Beristirahatlah sesuai kebutuhan.<\/p>\n\n\n\n

          Tantangan:<\/strong>
          <\/span>Tahan setiap kontraksi selama dua hingga lima detik.<\/p>\n<\/blockquote>\n<\/div>\n<\/div>\n\n\n\n

          \n
          \n
          \"jepret<\/figure>\n<\/div>\n\n\n\n
          \n
          \"Tarik<\/figure>\n<\/div>\n\n\n\n
          <\/div>\n<\/div>\n\n\n\n
          <\/div>\n\n\n\n
          <\/div>\n\n\n\n
          \n\n\n\n
          \n
          \n
          \n
          \n

          Angkat Lutut Menggantung<\/h2>\n\n\n\n

          Pengangkatan lutut ini juga membutuhkan pull-up bar yang stabil, monkey bar, atau sesuatu yang serupa yang dapat menahan berat badan Anda. Memperkuat otot inti Anda akan meningkatkan kontrol tubuh Anda di bawah air.<\/p>\n\n\n\n

            \n
          1. Mulailah dengan genggaman yang kuat pada palang dengan tangan Anda terbuka selebar bahu.<\/li>\n\n\n\n
          2. Bergantunglah pada palang, dengan menopang berat badan Anda.<\/li>\n\n\n\n
          3. Angkat lutut Anda sampai paha Anda sejajar dengan tanah.<\/li>\n\n\n\n
          4. Turunkan kaki Anda dan luruskan.<\/li>\n\n\n\n
          5. Ulangi 10 kali.<\/li>\n<\/ol>\n<\/div>\n\n\n\n
            <\/div>\n\n\n\n
            \n
            \n

            Tip:<\/strong>
            Pertahankan kontrol agar tubuh Anda tidak berayun.<\/em><\/p>\n\n\n\n

            Modifikasi:<\/strong>
            <\/span>Angkat satu kaki pada satu waktu.<\/p>\n\n\n\n

            Tantangan:<\/strong>
            <\/span>Rentangkan kaki Anda selama pengulangan. Semakin lurus kaki Anda, semakin menantang gerakannya.<\/p>\n<\/blockquote>\n<\/div>\n<\/div>\n\n\n\n

            \n
            \n
            \"posisi<\/figure>\n<\/div>\n\n\n\n
            \n
            \"menggantung<\/figure>\n<\/div>\n\n\n\n
            <\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n
            <\/div>\n\n\n\n
            <\/div>\n\n\n\n
            \n\n\n\n
            \n
            \n

            Step-Up dengan Angkat Lutut<\/h2>\n\n\n\n

            Temukan bangku atau pijakan yang stabil yang dapat menopang Anda. Latihan ini melatih keseimbangan dan kekuatan kaki untuk membantu Anda berjalan lebih mudah dengan menggunakan perlengkapan.<\/p>\n\n\n\n

              \n
            1. Mulailah dengan menghadap ke bangku atau melangkah dengan kaki selebar bahu.<\/li>\n\n\n\n
            2. Melangkahlah dengan kaki kanan Anda. <\/li>\n\n\n\n
            3. Berdiri di atas dengan kedua kaki.<\/li>\n\n\n\n
            4. Angkat lutut kiri Anda sampai paha Anda sejajar dengan tanah.<\/li>\n\n\n\n
            5. Angkat lutut kiri Anda kembali ke posisi berdiri, dan turunkan tubuh Anda.<\/li>\n\n\n\n
            6. Ulangi dengan kaki yang berlawanan.<\/li>\n\n\n\n
            7. Naik 10 kali di setiap sisi.<\/li>\n<\/ol>\n<\/div>\n\n\n\n
              \n
              \n

              Tip:<\/strong>
              Turunlah perlahan.<\/em><\/p>\n\n\n\n

              Modifikasi:<\/strong>
              <\/span>Cari bangku atau anak tangga yang lebih rendah.<\/p>\n\n\n\n

              Tantangan:<\/strong>
              <\/span>Melangkahlah hingga menyentuh lutut dan kembali turun tanpa berdiri di antaranya. AD<\/p>\n<\/blockquote>\n<\/div>\n<\/div>\n\n\n\n

              \n
              \n
              \"Step-Up<\/figure>\n<\/div>\n\n\n\n
              \n
              \"Step-Up<\/figure>\n<\/div>\n\n\n\n
              \n
              \"Step-Up<\/figure>\n<\/div>\n<\/div>\n\n\n\n
              <\/div>\n\n\n\n

              CATATAN: Untuk menghindari peningkatan risiko penyakit dekompresi, DAN<\/em>\u00ae<\/sup> merekomendasikan agar penyelam menghindari olahraga berat selama 24 jam setelah menyelam. Selama pemeriksaan fisik tahunan Anda atau setelah ada perubahan dalam status kesehatan Anda, berkonsultasilah dengan dokter Anda untuk memastikan bahwa Anda memiliki izin medis untuk menyelam.<\/em><\/p>\n\n\n\n

              <\/div>\n\n\n\n
              \n\n\n\n

              \u00a9 Alert Diver<\/em> \u2014 Q4 2023<\/p>\n\n\n\n

              <\/div>","protected":false},"excerpt":{"rendered":"

              TAMAN BERMAIN adalah tempat yang tepat untuk berolahraga di luar ruangan saat bepergian. Sebagian besar taman lokal memiliki peralatan yang dapat memfasilitasi latihan dalam artikel ini. Taman bermain kebugaran untuk orang dewasa sangat ideal tetapi lebih jarang ditemukan daripada taman bermain tradisional. Selalu perhatikan ruang pribadi anak-anak saat menggunakan peralatan bermain tradisional. Latihan-latihan ini juga merupakan pilihan yang bagus untuk menggabungkan kebugaran keluarga saat liburan.<\/p>","protected":false},"featured_media":26006,"template":"","dan_alert_diver_categories":[77],"dan_alert_diver_issues":[488],"class_list":["post-25997","dan_alert_diver","type-dan_alert_diver","status-publish","has-post-thumbnail","hentry","dan_alert_diver_categories-dive-fitness","dan_alert_diver_issues-q4-2023"],"acf":[],"yoast_head":"\nOutdoor Fitness Training - DAN World<\/title>\n<meta name=\"description\" content=\"PLAYGROUNDS ARE GREAT PLACES for an outdoor workout while traveling. Most local parks have equipment that can facilitate the exercises in this article. Adult fitness playgrounds are ideal but less common than traditional playgrounds. Always be mindful of children\u2019s personal space when utilizing traditional playground equipment. 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These exercises are also a great option for incorporating family fitness on vacation.","twitter_misc":{"Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/world.dan.org\/fr\/alert-diver\/article\/outdoor-fitness-training\/","url":"https:\/\/world.dan.org\/fr\/alert-diver\/article\/outdoor-fitness-training\/","name":"Pelatihan Kebugaran Luar Ruangan - DAN World","isPartOf":{"@id":"https:\/\/world.dan.org\/es\/#website"},"primaryImageOfPage":{"@id":"https:\/\/world.dan.org\/fr\/alert-diver\/article\/outdoor-fitness-training\/#primaryimage"},"image":{"@id":"https:\/\/world.dan.org\/fr\/alert-diver\/article\/outdoor-fitness-training\/#primaryimage"},"thumbnailUrl":"https:\/\/world.dan.org\/wp-content\/uploads\/2023\/12\/Q4_50_DiveFitness-1200x600-1.jpg","datePublished":"2023-12-11T21:59:48+00:00","dateModified":"2023-12-11T21:59:54+00:00","description":"TAMAN BERMAIN adalah tempat yang tepat untuk berolahraga di luar ruangan saat bepergian. 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Latihan-latihan ini juga merupakan pilihan yang bagus untuk menggabungkan kebugaran keluarga saat liburan.","breadcrumb":{"@id":"https:\/\/world.dan.org\/fr\/alert-diver\/article\/outdoor-fitness-training\/#breadcrumb"},"inLanguage":"id-ID","potentialAction":[{"@type":"ReadAction","target":["https:\/\/world.dan.org\/fr\/alert-diver\/article\/outdoor-fitness-training\/"]}]},{"@type":"ImageObject","inLanguage":"id-ID","@id":"https:\/\/world.dan.org\/fr\/alert-diver\/article\/outdoor-fitness-training\/#primaryimage","url":"https:\/\/world.dan.org\/wp-content\/uploads\/2023\/12\/Q4_50_DiveFitness-1200x600-1.jpg","contentUrl":"https:\/\/world.dan.org\/wp-content\/uploads\/2023\/12\/Q4_50_DiveFitness-1200x600-1.jpg","width":1200,"height":600,"caption":"woman performing an incline pushup"},{"@type":"BreadcrumbList","@id":"https:\/\/world.dan.org\/fr\/alert-diver\/article\/outdoor-fitness-training\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/world.dan.org\/"},{"@type":"ListItem","position":2,"name":"Outdoor Fitness Training"}]},{"@type":"WebSite","@id":"https:\/\/world.dan.org\/es\/#website","url":"https:\/\/world.dan.org\/es\/","name":"DAN World","description":"","publisher":{"@id":"https:\/\/world.dan.org\/es\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/world.dan.org\/es\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"id-ID"},{"@type":"Organization","@id":"https:\/\/world.dan.org\/es\/#organization","name":"DAN World","url":"https:\/\/world.dan.org\/es\/","logo":{"@type":"ImageObject","inLanguage":"id-ID","@id":"https:\/\/world.dan.org\/es\/#\/schema\/logo\/image\/","url":"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/04\/DAN-World-logo-sm-52px.svg","contentUrl":"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/04\/DAN-World-logo-sm-52px.svg","width":175,"height":52,"caption":"DAN World"},"image":{"@id":"https:\/\/world.dan.org\/es\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/world.dan.org\/id\/wp-json\/wp\/v2\/dan_alert_diver\/25997","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/world.dan.org\/id\/wp-json\/wp\/v2\/dan_alert_diver"}],"about":[{"href":"https:\/\/world.dan.org\/id\/wp-json\/wp\/v2\/types\/dan_alert_diver"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/world.dan.org\/id\/wp-json\/wp\/v2\/media\/26006"}],"wp:attachment":[{"href":"https:\/\/world.dan.org\/id\/wp-json\/wp\/v2\/media?parent=25997"}],"wp:term":[{"taxonomy":"dan_alert_diver_categories","embeddable":true,"href":"https:\/\/world.dan.org\/id\/wp-json\/wp\/v2\/dan_alert_diver_categories?post=25997"},{"taxonomy":"dan_alert_diver_issues","embeddable":true,"href":"https:\/\/world.dan.org\/id\/wp-json\/wp\/v2\/dan_alert_diver_issues?post=25997"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}