Pendaki gunung
Learn how to do Pendaki gunung with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Pendaki gunung is a No equipment exercise that primarily targets the Abs, with secondary activation of the Hip Flexors, Shoulders, Chest, Triceps. It has a MET value of 7.5, meaning a 70kg person burns approximately 263 calories in a 30-minute session..
How to Do Pendaki gunung
Starting in a high plank position, drive your knees forward alternately toward your chest in a controlled motion while keeping your core engaged.
💡 Instructions:
Begin in a high plank with hands directly under shoulders, body in a straight line.
Engage your core and keep your hips stable.
Bring your right knee toward your chest, keeping your foot off the floor.
Return to the starting position and repeat with the left knee.
Continue alternating legs at a steady, controlled pace.
⚠️ Common mistakes:
Raising hips too high.
Dropping the lower back.
Moving too fast and losing form.
Not bringing the knee far enough toward the chest.
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Start Free TrialMuscles Worked by Pendaki gunung
Equipment
- No equipment
Calories Burned Doing Pendaki gunung
Calorie Calculator
MET 7.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Pendaki gunung
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Hip Flexors, Shoulders, Chest, Triceps
- MET value
- 7.5
- Calories (30 min, 70kg)
- ≈ 263 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Pendaki gunung
What muscles does Pendaki gunung work?
Pendaki gunung primarily targets the Abs, with secondary engagement of the Hip Flexors, Shoulders, Chest, Triceps.
How do you do Pendaki gunung correctly?
Starting in a high plank position, drive your knees forward alternately toward your chest in a controlled motion while keeping your core engaged. 💡...
Is Pendaki gunung good for beginners?
Pendaki gunung has a MET value of 7.5, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Pendaki gunung?
Pendaki gunung requires: No equipment.
What are the benefits of Pendaki gunung?
Pendaki gunung strengthens the Abs, engages the Hip Flexors and Shoulders and Chest and Triceps.
What exercises are similar to Pendaki gunung?
Similar exercises to Pendaki gunung include Crunch menurun, Twist Rusia dengan dumbbell, Dumbbell Turkish Get-Up, Crunch berbobot dumbbell.
Is Pendaki gunung better than Crunch menurun?
Both Pendaki gunung and Crunch menurun target the Abs. Choose based on your available equipment and training goals.
Alternative Exercises
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