freeletics strength
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8/18/2019 Freeletics Strength
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TERJEMAHAN FREELETICSTIPESTRENGTH BAHASA
INDONESIAMinggu ke-1s/ d ke-4 Transl ated by: J ender al Endr y ( Fi nd me on Kaskus! )
Cendolnya mana gan??? HEHEHE(Just kiddin’ bro)
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BACA DULU…
Oke, di sini ane mau share tutorial freeletics tipe strength secara cuma-cuma buat agan semua.
Kenapa ‘strength’? Karena ini untuk yang bertubuh agak kurus (kayak ane). Jadi intinya ini buat
gain/memperoleh otot tanpa gaining/membangun lemak. Artikel aslinya berbahasa Jerman
gan. Nah biar para kaskuser di sini nggak perlu repot-repot nerjemahin dokumennya, ane share
nih versi bahasa kita tercinta, Bahasa Indonesia (Campur inggris juga sih). Oh iya, di sini ada
beberapa istilah yang mungkin anda belum tau. Seperti Venus, Aphrodite, dsb. Itu sebenarnya
nama serangkaian latihan tertentu. Biar nggak bingung anda harusdownload dan install dulu
aplikasi FREELETICSPROdi HH Android/iOS kalian. Program ini akan berlangsung selama 15
Minggu. Setiap minggunya ada hari istirahat 2/3 hari. Jangan saking semangatnya, kalian latihan
tiap hari non-stop. Istirahat juga perlu gan…
Terima kasih, om Sergey Brin dan om Larry Page serta tim Google Translate. Terima kasih
kaskuser-kaskuser yang udah berbaik hati nimpukin ane cendol dan abu gosok…
Salam Kaskus!
By: JenderalEndry
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8/18/2019 Freeletics Strength
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“You can have resultsor youcan have excuses. But you can't have both.”
Freeletic’ Quote
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Nih foto e-book aslinya…
Haduh…kayalagi bacasurat cintanya Hitler yagan…#capedeh
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INSTRUKSI PELATIHAN
MINGGU 1
• Unit satu: VENUS
• Unit dua: Pullup MAX (1:40min)- 3min Pause - Squat MAX (5min)- 3min Pause - Pullup
MAX (1:40min)• Unit tiga: VENUS
• Unit empat: PullupMAX (1:40min)- 3min Pause - Squat MAX (5min)- 3min Pause -PullupMAX (1:40min)
Anfangs erscheint das Pensum sehr hoch. Wenn ihr bisher weniger als 4 Wochen Freeletics
trainiert habt, kann es vorkommen, dass ihr euch nicht dazu in der Lage seht, die
Anforderungen einzuhalten. Denkt euch nichts. Aller Anfang ist schwer! Tatsächlich ist die erste
große Hürde, ein Freeletics-Workout komplett zu schaffen. Das kann durchaus mehrere Anläufe
benötigen. Bleibt dran! Auch wenn ihr nach den ersten Workouts Muskelkater am ganzen
Körper habt und euch kaum bewegen könnt. Bleibt dran! Das gehört dazu. Jeder, wirklich jeder
kann es schaffen.
Pokoknyanihworkoutmemangkelihatanberatbangetawalnya(danmemangbetulgan,aneudahcoba).Kalauaganbelumterlatihselama4minggu,aganakanterlihatseperti nggakbakal
bisanyelesaiin.Tapi nggakperlunyerahgan,memangpadaawalnyaberat.Apalagi kalau
kaliannggakbiasaolahraga.Hal itunormal2aja.Yangpentingtuntaskan!!!Haripertamahabislatihanmungkinotot2kaliannyeri semua.Staytunedbro!Kerjakeraskalianakanterbayar!
Semuaorangjugaakanmengalami hal yangsama,jikaelunyerahyanikmatiajakeadaanbody
enteygseperti sekarang,kalo lanjutyanantielubakalbanggapunyabodybagus.Pesenane: Janganpernahberhenti sebelumkelarsemuasetworkoutnya!
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INSTRUKSI PELATIHAN
MINGGU 2
• UNIT 1
Poseidon - 5min break - Situp MAX (5min)
• UNIT 2Aphrodite
• UNIT 3Poseidon - 5min break - Situp MAX (5min)
• UNIT 4Venus
• WEEKLY CHALLENGE
Break Your Venus Personal Best
Die größte Herausforderung dieserWoche liegt in den 50 Pullups von Poseidon. Lasst euchdavon nicht abschrecken. Alle 50 in ihrer Sternversion zu machen, ist eine echte Challenge.
Anfangs ist es völlig normal, wenn ihr weniger als 5 Stern-Pullups schafft. Auch wenn ihr letzte
Woche bereits Pullups trainiert habt, werden viele immer noch keinen schaffen. Macht euch
nichts daraus. Es ist noch kein Pullups-Meister vom Himmel gefallen. Im Gegenteil, Pullups
brauchen einige Zeit. Achtet von Beginn darauf, eure Arme unten wirklich vollkommen
auszustrecken - vollkommen, nicht fast vollkommen - und genießt den Muskelkater! Dieser
ganz besonders angenehme in der Armbeuge hat sogar einen eigenen Namen: T-Rex. Warum T-
Rex? Ratet selbst.
Tantanganterbesarmingguini ada50repsdari Poseidon. Jangangoyah! It’sthereal challengebro.At first, it iscompletelynormal, if youmanagelessthan5starpullups.Evenifyouhave
beentrainingpullupslastweek,manywill stillmanagetonone(yanginianebingungnerjemahinnya,hehe).Pull-upmemangbutuhwaktu.Respect fromthestart onyourarmsdown
reallystretchoutcompletely-completely,not almostcompletely-andenjoysthesoreness!Thisparticularlypleasant inthecrookofyourarmevenhasitsownname:T-Rex.WhyT-Rex?Guessitself…(yangini jugaanekagakngerti,haha)
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INSTRUKSI PELATIHAN
MINGGU 3
• UNIT 1
Pushup MAX(1:40min) - 2min break - pull MAX(1:40min) - 3min break - Pushup MAX
(1:40min)- 3min break - PullupMAX (1:40min)- 2min break - PushupMAX(1:40min)-2min break - pull MAX (1:40min) - 1min break - PushupMAX(1:40min) - 1min break-pull MAX(1:40min)
• UNIT 2
Venus
• UNIT 3
Dione
• UNIT 4
• Pushup MAX(1:40min) - 2min break - pull MAX(1:40min) - 3min break - Pushup MAX
(1:40min)- 3min break - PullupMAX (1:40min)- 2min break - PushupMAX(1:40min)-
2min break - pull MAX (1:40min) - 1min break - PushupMAX(1:40min) - 1min break-pull MAX(1:40min)
• WEEKLY CHALLENGEBreaktwotimes your pullupMAX Personal Best (PB).
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INSTRUKSI PELATIHAN
MINGGU 4
• UNIT 1
Aphrodite
• UNIT 2Hades
• UNIT 3Aphrodite
• UNIT 4Hades
• WEEKLY CHALLENGE
Completeat least one Aphrodite with star.
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8/18/2019 Freeletics Strength
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Wie bereitserwähnt, werden Sternleistungen stets höherbewertet alsLeistungenohne
Stern. Es ist deshalbwichtig, dass alle Athleten sich Stück für Stück den Sternausführungen
nähern. Zunächst wird das zulangsameren Zeiten führen. Lasst euchdavon, nichtentmutigen!
Dieeinzigen wirklich vergleichbarenLeistungensindSternleistungen. Erst dann entfalten
Workoutszeiten und MAX-Wiederholungenihrevolle Aussagekraft. Nehmt euchdieZeit undholt euch euren erstenStern, auch wennernoch in weiterFernescheint. Traut es euch zu,
dannwerdet ihr esauchschaffen.Einmal Stern, immer Stern!
As alreadymentioned, Starservices are always ratedhigher than performancewithout star. It
is thereforeimportant that all athletes are approachinglittle bylittle thestar designs. First,this will lead to slower times. Let youabout it, do not get discouraged!
The onlyreallycomparableservices are star performances. Onlythen unfoldworkout times
and MAXrepeatsits full significance. Takethe time and getsyouyour first star, even if it stillseems a distant prospect. Once a star, always star!
Pokoknyagitudeh…
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INSTRUKSI PELATIHAN
MINGGU 5
• UNIT 1
Zeus
• UNIT 2Squat MAX(5min) - 5min break - LegLever MAX(5min) - 3min break - Squat MAX(5min)- 3min break - LegLever MAX (5min)
• UNIT 3
Aphrodite
• UNIT 4Zeus
• WEEKLY CHALLENGE
Beat your former Squat MAX PBand your formerAphrodite PB.
Das Leg Lever MAX ist in der derzeitigen Version der Freeletics Trainings app nicht enthalten.
Auch App-Nutzer ziehen deshalb bitte die Erklärungen aus diesem Guide heran.
TheLegLeverMAXtidaktermasukdalamversi terbarudariaplikasi pelatihanFreeletics.Selain
itu,penggunaaplikasisilahkanolehkarenanyamenggunakanpendekatanketerangandari
Panduanini.
LegLever
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LegLever ModifiedVersion
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INSTRUKSI PELATIHAN
MINGGU 6
• UNIT 1
Venus
• UNIT 2Metis - 5min break - pull MAX(1:40min) - 3min break- pull MAX (1:40min)- 2minbreak - pullup MAX(1:40min)
• UNIT 3
Dione
• UNIT 4Zeus
• WEEKLY CHALLENGEBreak your Zeus PB.
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INSTRUKSI PELATIHAN
MINGGU 7
• HELLDAY 1
Artemis, Poseidon, Dione
• HELLDAY 2Poseidon, Zeus, Aphrodite
• HELLDAY 3Venus, Artemis, Hades
• WEEKLY CHALLENGEComplete all theworkouts!
Hell Day! Das bedeutet 3 Workouts an einem Tag. Die einzelnen Workouts müssen nicht direkt
nacheinander absolviert werden. Ihr könnt sie über den Tag verteilen.
Pausiert nach jedem Hell Day für mindestens einen Tag. Lasst euch nicht von der Vorgabe
abschrecken, drei Workouts an einem Tag zu absolvieren. Akzeptiert die Ausrede nicht, dass ihr
keine Zeit hättet. Auch drei Workouts zusammen dauern bei den meisten lediglich so lange wie
ein gewöhnlicher Fitnessstudiobesuch. Es ist selbstverständlich, dass die Kraft im Laufe der
Workouts abnimmt. Beißt euch durch. Hell Days sind vor allem eine mentale Herausforderung.
Bleibt stark im Kopf, auch wenn der Körper schwächer wird. Nehmt die Herausforderung an
und gebt Gas!
HellDay!Thatmeans3workoutataday.Eachworkoutsdonotneedtobecompleteddirectlyafteroneanother.Youcandistributeit throughtheday.
PauseaftereachHellDayforatleastaday.Donotbeputoffbytherequirement tocomplete
threeworkoutsinoneday.Donotaccepttheexcusethatyouhadnotime.Alsothreeworkoutstogether lastatmostonlyaslongasanordinarygymvisit. It istobeunderstoodthattheforcedecreasesduringtheworkouts.Bitingthroughyou.HellDaysaremainlyamentalchallenge.Staystronginyourmind,evenif thebodyisweakening.Takethechallengeandgivegas!
(Harinerakabro!!!Artinya3set latihandalamsatuhari.Tiaplatihantidakharusdilakukanlangsungsetelahsetsebelumnyaselesai.Kalianbisanyicil lahintinya, tapiharusdalamsatuhari)
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INSTRUKSI PELATIHAN
MINGGU 8
• UNIT 1
Poseidon
• UNIT 2Artemis
• UNIT 3Hades - 7min break - Situp MAX(5min)
• UNIT 4Squat MAX(5min) - 5min break - Squat MAX(5min)- 3min break - Squat MAX(5min)-5min break - Metis
• WEEKLY CHALLENGEComplete Poseidonwith star.
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INSTRUKSI PELATIHAN
MINGGU 9
• UNIT 1
Zeus
• UNIT 2Aphrodite
• UNIT 3Hades
• UNIT 4Venus
• WEEKLY CHALLENGE
BreakyourAphrodite PBand your Hades PB.
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INSTRUKSI PELATIHAN
MINGGU 10
• UNIT 1
Zeus
• UNIT 2Venus
• UNIT 3Metis- 5 min break - Situp MAX(5min)
• UNIT 4Artemis
• WEEKLY CHALLENGE
Break your Zeus PB.
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INSTRUKSI PELATIHAN
MINGGU 11
• UNIT 1
Hades – 7min break - Squat MAX(5min)
• UNIT 2Aphrodite
• UNIT 3Zeus
• UNIT 4Pushup MAX(1:40min) – 2min break - Situp MAX(5min) - 3 min break - LegLeverMAX (5min) – 2min break - PushupMAX(1:40min)
• WEEKLY CHALLENGEBreak your HadesPB.
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INSTRUKSI PELATIHAN
MINGGU 12
• UNIT 1
Venus
• UNIT 2Poseidon - 5 min break - Squat MAX(5min)
• UNIT 3Dione
• UNIT 4Zeus
• WEEKLY CHALLENGE
BreakyourDione PBandyour Venus PB.
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INSTRUKSI PELATIHAN
MINGGU 13
• UNIT 1
Artemis
• UNIT 2LegLever MAX (5min)- 3min break - Pushup MAX (1:40min)- 2min break - LegLeverMAX (5min) - 3min break - Squat MAX(5min)
• UNIT 3
Zeus
• UNIT 4Venus
• WEEKLY CHALLENGEBreak your Artemis PB.
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INSTRUKSI PELATIHAN
MINGGU 14
• UNIT 1
Zeus
• UNIT 2Metis
• UNIT 3Zeus
• UNIT 4Metis
• WEEKLY CHALLENGE
Break your Zeus PB.
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INSTRUKSI PELATIHAN
MINGGU 15
• HELLWEEK DAY 1
Aphrodite
• HELLWEEK DAY 2Artemis - 7min break - Situp MAX
• HELLWEEK DAY 3Venus, Hades, SitupMAX
• HELLWEEK DAY 4Artemis - 7min break - LegLever MAX
• HELLWEEK DAY 5
Dione
• HELLWEEK DAY 6
Poseidon - 3min break - LegLeverMAX
• HELLWEEK DAY 7: HELLDAYVenus, Poseidon, Zeus
• WEEKLY CHALLENGE
Complete all workouts andMAX!
Finally, a central Freeletics experience:
The Hell Week. Again and again we voluntarily go through hell to get out even more of her. In
Freeletics Hell Weeks is about to be completely exhausted, to bring the body in a relatively
short time and with little rest repeated on the performance limits and move beyond your own
expectations. Many of our athletes are accurately characterized both physically and mentally
grown enormously.
Hell Week means lots of training. 7 days 7 times Freeletics. Full throttle. 7 times in a row. Try as
always to break your PBs. This week but even more important that you completed each unit
successfully. Although body and willpower are weaker. Remind yourself: giving up is not
available for Freeletics to the option. On day 3 and day 7 or MAX Workouts do not need to be
completed directly after one another. You can distribute it through the day.
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This is the last week of this guide. Lay yourselves again to the wheel. Watch your diet and give
full throttle.
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PENJELASAN NAMA-NAMA
LATIHAN
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Tutorial ini bolehdiubahbagiyangberminatmembuatnyalebihrapidanlebihlengkap.Bagi
yangmaumengubahnya,silahkanPManegan…