Hanging leg raise
Hanging leg raise adalah latihan core yang berfokus pada Rectus abdominis. Repetisi rata-rata dan standar repetisi dapat dilihat dalam satu halaman.
Repetisi rata-rata: Menengah
Acuan untuk level menengah.
Pria
18
Wanita
15
Repetisi rata-rata Hanging leg raise
| Level |  |
 |
|---|---|---|
| Dasar | < 1 | < 1 |
| Pemula | 15 | 5 |
| Menengah | 18 | 15 |
| Mahir | 34 | 28 |
| Pro | 52 | 43 |
Catatan: nilai ini adalah estimasi repetisi rata-rata yang bisa dilakukan dalam satu set. Berat badan, rentang gerak, tempo, dan faktor pribadi lain dapat memengaruhi hasil. Lihat data detail pada tabel di bawah.
Standar repetisi Hanging leg raise
Pria berdasarkan berat badan (lb) [Repetisi]
| Berat badan | Dasar | Pemula | Menengah | Mahir | Pro |
|---|---|---|---|---|---|
| 110 | < 1 | 2 | 16 | 33 | 52 |
| 120 | < 1 | 4 | 17 | 33 | 51 |
| 130 | < 1 | 5 | 17 | 33 | 50 |
| 140 | < 1 | 6 | 18 | 33 | 50 |
| 150 | < 1 | 6 | 18 | 33 | 49 |
| 160 | < 1 | 7 | 18 | 32 | 48 |
| 170 | < 1 | 7 | 18 | 32 | 47 |
| 180 | < 1 | 7 | 18 | 31 | 46 |
| 190 | < 1 | 7 | 18 | 31 | 45 |
| 200 | < 1 | 7 | 18 | 30 | 44 |
| 210 | < 1 | 7 | 17 | 30 | 43 |
| 220 | < 1 | 7 | 17 | 29 | 42 |
| 230 | < 1 | 7 | 17 | 28 | 41 |
| 240 | < 1 | 7 | 16 | 28 | 40 |
| 250 | < 1 | 7 | 16 | 27 | 39 |
| 260 | < 1 | 7 | 16 | 27 | 38 |
| 270 | < 1 | 7 | 16 | 26 | 37 |
| 280 | < 1 | 7 | 15 | 26 | 36 |
| 290 | < 1 | 7 | 15 | 25 | 36 |
| 300 | < 1 | 7 | 15 | 24 | 35 |
| 310 | < 1 | 7 | 14 | 24 | 34 |
Pria berdasarkan usia [Repetisi]
| Usia | Dasar | Pemula | Menengah | Mahir | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 11 | 25 | 40 |
| 20 | < 1 | 5 | 17 | 32 | 50 |
| 25 | < 1 | 5 | 18 | 34 | 52 |
| 30 | < 1 | 5 | 18 | 34 | 52 |
| 35 | < 1 | 5 | 18 | 34 | 52 |
| 40 | < 1 | 5 | 18 | 34 | 52 |
| 45 | < 1 | 4 | 15 | 31 | 47 |
| 50 | < 1 | 1 | 13 | 27 | 43 |
| 55 | < 1 | < 1 | 10 | 23 | 37 |
| 60 | < 1 | < 1 | 7 | 18 | 31 |
| 65 | < 1 | < 1 | 4 | 14 | 26 |
| 70 | < 1 | < 1 | < 1 | 10 | 20 |
| 75 | < 1 | < 1 | < 1 | 6 | 15 |
| 80 | < 1 | < 1 | < 1 | 3 | 10 |
| 85 | < 1 | < 1 | < 1 | < 1 | 7 |
| 90 | < 1 | < 1 | < 1 | < 1 | 4 |
Wanita berdasarkan berat badan (lb) [Repetisi]
| Berat badan | Dasar | Pemula | Menengah | Mahir | Pro |
|---|---|---|---|---|---|
| 90 | < 1 | < 1 | 10 | 22 | 35 |
| 100 | < 1 | 3 | 12 | 23 | 36 |
| 110 | < 1 | 4 | 13 | 24 | 36 |
| 120 | < 1 | 6 | 14 | 25 | 36 |
| 130 | < 1 | 7 | 15 | 25 | 36 |
| 140 | < 1 | 7 | 15 | 25 | 36 |
| 150 | < 1 | 8 | 15 | 25 | 35 |
| 160 | 1 | 8 | 16 | 25 | 35 |
| 170 | 1 | 8 | 16 | 25 | 34 |
| 180 | 2 | 8 | 16 | 25 | 34 |
| 190 | 2 | 8 | 16 | 24 | 33 |
| 200 | 2 | 9 | 15 | 24 | 33 |
| 210 | 2 | 9 | 15 | 23 | 32 |
| 220 | 3 | 9 | 15 | 23 | 31 |
| 230 | 3 | 9 | 15 | 23 | 31 |
| 240 | 3 | 8 | 15 | 22 | 30 |
| 250 | 3 | 8 | 14 | 22 | 29 |
| 260 | 3 | 8 | 14 | 21 | 29 |
Wanita berdasarkan usia [Repetisi]
| Usia | Dasar | Pemula | Menengah | Mahir | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 9 | 20 | 32 |
| 20 | < 1 | 4 | 14 | 27 | 41 |
| 25 | < 1 | 5 | 15 | 28 | 43 |
| 30 | < 1 | 5 | 15 | 28 | 43 |
| 35 | < 1 | 5 | 15 | 28 | 43 |
| 40 | < 1 | 5 | 15 | 28 | 43 |
| 45 | < 1 | 3 | 13 | 25 | 39 |
| 50 | < 1 | 1 | 10 | 22 | 35 |
| 55 | < 1 | < 1 | 8 | 18 | 30 |
| 60 | < 1 | < 1 | 5 | 14 | 25 |
| 65 | < 1 | < 1 | 2 | 10 | 20 |
| 70 | < 1 | < 1 | < 1 | 7 | 14 |
| 75 | < 1 | < 1 | < 1 | 3 | 10 |
| 80 | < 1 | < 1 | < 1 | < 1 | 7 |
| 85 | < 1 | < 1 | < 1 | < 1 | 3 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Catatan: nilai pada tabel adalah referensi repetisi yang dapat dilakukan dalam satu set. Data berdasarkan berat badan membantu memperkirakan beban relatif, sedangkan data berdasarkan usia membantu melihat perbedaan tren.
Catat dan analisis di aplikasi Shiba
Lihat beban, repetisi, dan perkembangan di satu tempat.
Cara membaca tabel
| Level | Deskripsi | Distribusi |
|---|---|---|
| Dasar | Menguasai teknik yang benar dan berlatih konsisten minimal 1 bulan. | Bawah 5% |
| Pemula | Berlatih konsisten minimal 6 bulan. | Atas 80% |
| Menengah | Berlatih konsisten lebih dari 2 tahun. | Atas 50% |
| Mahir | Berlatih terencana lebih dari 5 tahun. | Atas 20% |
| Pro | Menekuni latihan ini secara khusus lebih dari 5 tahun. | Atas 5% |
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