Pendaki Tangga
Learn how to do Pendaki Tangga with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Pendaki Tangga is a Stair exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings. It has a MET value of 6.5, meaning a 70kg person burns approximately 228 calories in a 30-minute session..
How to Do Pendaki Tangga
A cardio exercise performed on a stair climber machine, simulating continuous stair climbing to build lower body strength and cardiovascular endurance.
💡 Instructions:
Step onto the machine and hold the handrails lightly for balance.
Set the desired speed or level on the console.
Step in a smooth, alternating pattern, keeping your chest up and core engaged.
Push through your heels to activate glutes and hamstrings.
Maintain a steady pace without leaning heavily on the handrails.
⚠️ Common mistakes:
Leaning too much on the handrails
Taking steps that are too short or too long
Looking down instead of forward
Moving at an unsustainable speed
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Start Free TrialMuscles Worked by Pendaki Tangga
Equipment
- Stair
Calories Burned Doing Pendaki Tangga
Calorie Calculator
MET 6.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Pendaki Tangga
- Type
- Stair exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes, Hamstrings
- MET value
- 6.5
- Calories (30 min, 70kg)
- ≈ 228 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Pendaki Tangga
What muscles does Pendaki Tangga work?
Pendaki Tangga primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings.
How do you do Pendaki Tangga correctly?
A cardio exercise performed on a stair climber machine, simulating continuous stair climbing to build lower body strength and cardiovascular endurance. 💡
Is Pendaki Tangga good for beginners?
Pendaki Tangga has a MET value of 6.5, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Pendaki Tangga?
Pendaki Tangga requires: Stair.
What are the benefits of Pendaki Tangga?
Pendaki Tangga strengthens the Quadriceps, engages the Glutes and Hamstrings.
What exercises are similar to Pendaki Tangga?
Similar exercises to Pendaki Tangga include Basikal, Burpee, Burpee - lompat sisi, Burpee – dengan push-up.
Is Pendaki Tangga better than Basikal?
Both Pendaki Tangga and Basikal target the Quadriceps. Choose based on your available equipment and training goals.
Alternative Exercises
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