Kosakata bahasa Inggris tentang gym & latihan

Kosakata untuk latihan gym, otot, peralatan, dan pemulihan

132 kataA1 · 8A2 · 22B1 · 57B2 · 37C1 · 8

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Otot & Anatomi · 25

Kata	Level	Terjemahan	Definisi
biceps	B1	bisep	large muscle on the front of the upper arm
triceps	C1	trisep	large muscle on the back of the upper arm
deltoid	B2	deltoid	large triangle-shaped muscle of the shoulder
chest	A2	dada	the front part of your body below your neck
pectoral	B2	otot dada	a muscle in the chest area of your body
back	A1	punggung	the part of your body behind you, from your neck to your legs
lats	B2	otot sayap	the large muscles on the sides of your back
trapezius	B2	otot trapezius	a large muscle in the upper back and neck
abs	B1	otot perut	muscles on the front of your stomach
core	B1	otot inti	the muscles around your stomach and back that support your body
obliques	B2	otot perut samping	muscles on the sides of your stomach area
glutes	B1	otot bokong	large muscles in your bottom
quadriceps	C1	otot paha depan	large muscle at the front of the upper leg
hamstrings	B1	otot paha belakang	muscles at the back of your upper leg
calves	A2	betis	the back part of the leg below the knee
forearm	B2	lengan bawah	the lower part of your arm between elbow and hand
shoulder	A1	bahu	the top part of your arm where it meets your body
hip	B1	pinggul	part of your body where your legs join
thigh	A2	paha	the top part of your leg above the knee
shin	B1	tulang kering	front part of your leg below the knee
ligament	C1	ligamen	strong band in the body that holds bones together
tendon	B1	tendon	a strong part inside your body that joins muscle to bone
cartilage	B2	tulang rawan	firm flexible tissue in the body, found in the ear and nose
rotator cuff	B2	rotator cuff	a group of muscles that hold the shoulder joint together
muscle fiber	B2	serat otot	a thin thread-like part inside a body part that moves

Peralatan Gym · 25

Kata	Level	Terjemahan	Definisi
barbell	B1	barbel	long metal bar with heavy weights for exercise
dumbbell	A2	dumbel	weight for exercise held in one hand
kettlebell	B1	kettlebell	heavy ball with a handle for exercise
weight plate	B1	piringan beban	a heavy round thing you put on a bar for exercise
bench	A2	bangku	a long seat you lie on to lift weights
rack	B2	rak	a frame for holding or hanging things
squat rack	B1	squat rack	metal frame for doing heavy leg exercises
cable machine	B1	mesin kabel	gym equipment with wires and weights
treadmill	B1	treadmill	a machine for walking or running inside
elliptical	B2	eliptikal	gym machine for a smooth walking motion that works arms and legs
stationary bike	B1	sepeda statis	exercise bike that stays in one place
rowing machine	B1	mesin dayung	exercise machine that copies boat rowing
pull-up bar	B1	pull-up bar	metal bar you hold to pull your body up
resistance band	B1	resistance band	an elastic band used for exercise
foam roller	B1	foam roller	soft round tool for stretching muscles
mat	A2	matras	a flat piece of material on a floor or table
jump rope	A2	tali skipping	rope you jump over again and again as exercise
medicine ball	B1	bola medis, medicine ball	heavy ball used for exercise
stability ball	B1	bola stabilitas	large soft ball for exercise
weight belt	B1	sabuk angkat beban	wide belt worn around the waist for support while lifting heavy weights
wrist wrap	B2	perban pergelangan	a band worn around the wrist for support
lifting straps	B2	tali angkat	bands worn on the wrists to help hold heavy weights
gloves	A2	sarung tangan	coverings for your hands with parts for fingers
locker	B1	loker	small metal box with a lock for keeping things safe
water bottle	A1	botol air	a thing for carrying a drink

Latihan & Gerakan · 25

Kata	Level	Terjemahan	Definisi
bench press	B1	bench press	exercise of pushing weight up while lying down
deadlift	B1	deadlift	exercise of lifting a heavy bar from the floor
squat	C1	squat	an exercise of bending your knees to lower your body then standing up
lunge	B1	lunge	an exercise where you step forward and bend both legs
pull-up	B1	pull-up	exercise of pulling your body up on a bar
chin-up	B1	chin-up	exercise pulling yourself up with arms on a bar
dip	A2	dip	an exercise of pushing your body up with your arms between two bars
row	A2	row	an exercise of pulling a weight toward your body
curl	B2	curl	an exercise of bending your arm to lift a weight
extension	B2	ekstensi	an exercise of straightening a bent part of your body
press	B1	press	an exercise of pushing a weight away from your body
fly	A1	fly	an exercise of moving your arms out and back with weights
raise	A2	raise	an exercise of lifting a weight up using your arms
crunch	A2	crunch	an exercise where you lift your upper body while lying down
plank	B2	plank	an exercise where you hold your body straight like a board
burpee	B1	burpee	exercise where you jump up then go down flat
jumping jack	B1	jumping jack	exercise of jumping with arms and legs out
mountain climber	B1	mountain climber	a fast exercise done on the floor, moving your knees toward your hands
leg press	B1	leg press	exercise of pushing weight with your legs
calf raise	B1	calf raise	exercise of standing on your toes to lift up
hip thrust	B2	hip thrust	an exercise where you push your hips upward
shrug	B2	angkat bahu	an exercise of lifting your shoulders up and down with weights
pullover	A2	pullover	an exercise of moving a weight from above your head down to your chest
clean and jerk	B2	clean and jerk	a weight lifting move in two stages
snatch	B2	snatch	a weightlifting move where you lift the bar overhead in one motion

Istilah Latihan · 24

Kata	Level	Terjemahan	Definisi
rep	B1	repetisi	one time you do a movement in an exercise
set	A1	set	a group of exercise movements done one after another
weight	A1	berat, beban	how heavy something is
load	A2	beban	the amount of weight used in an exercise
intensity	C1	intensitas	how hard your body works during an exercise
volume	B1	volume	the total amount of exercise you do in training
form	A2	postur, form	the correct way you move your body in an exercise
technique	B1	teknik	way of doing something that needs skill
range of motion	B2	rentang gerak	how far a body part can move in any direction
progressive overload	B2	beban progresif	slowly adding more weight or effort in exercise over time
superset	C1	superset, dua latihan berturut-turut	two exercises done one right after the other
drop set	B2	set dengan pengurangan beban	an exercise where you reduce weight each round
failure	A2	kegagalan otot	the point when you cannot do the exercise again
warm-up	B2	pemanasan	exercises done to get the body ready for activity
cool-down	B1	pendinginan	slow exercise after a hard workout
split	A2	split	a plan to train different body parts on different days
bulk	B1	bulking	a time of eating more and training to gain muscle
cut	A1	cutting	a time of eating less food so your body has less fat
maintenance	B1	mempertahankan berat badan	work done to keep something in good condition
plateau	B2	plateau	a time when you stop making progress in training
one-rep max	B2	beban maksimal satu repetisi	the most weight you can lift one time
spotter	C1	spotter	a person who helps you safely lift heavy weight
spot	A1	membantu	to stand near someone and help them stay safe while they train with weights
pump	B1	pump	the feeling of muscles getting bigger with blood after exercise

Pemulihan & Cedera · 24

Kata	Level	Terjemahan	Definisi
recovery	B1	pemulihan	getting your body back to normal after hard exercise
rest day	A2	hari istirahat	a day when you do not exercise, to give your body time to heal
muscle soreness	B1	nyeri otot	pain in muscles after exercise
injury	A2	cedera	damage done to a part of the body
strain	B1	otot tertarik	damage to a muscle from stretching it too far
sprain	B2	keseleo	an injury to a joint caused by twisting it suddenly
tear	A2	robekan otot	an injury where part of the body has ripped
inflammation	B2	peradangan	swelling, redness, and pain in part of the body
swelling	B2	bengkak	a part of the body that has become bigger than normal
bruise	B1	memar	a dark mark on skin from being hit
overtraining	B2	overtraining	doing too much exercise, so your body gets weak
fatigue	C1	kelelahan	extreme tiredness, especially from hard work or exercise
massage	A2	pijat	pressing and rubbing the body to feel better
physiotherapy	B2	fisioterapi	treatment using exercise and touch to help the body
ice pack	B1	kompres es	bag of cold material put on a hurt body part
heat therapy	B2	terapi panas	using warmth to treat pain in the body
compression	B2	kompresi	pressing on an injury with a bandage to reduce swelling
elevation	B2	elevasi	raising an injured part of the body higher than the heart
stretching	B1	peregangan	pulling your body to make muscles longer
mobility	B2	mobilitas	the ability to move or be moved easily
sleep quality	B1	kualitas tidur	how well you sleep at night
protein shake	B1	minuman protein	drink with extra substance for body growth
post-workout	B1	pasca-latihan	after you finish exercising
pre-workout	B1	pra-latihan	before you start exercising

Metrik Tubuh · 9

Kata	Level	Terjemahan	Definisi
body fat	B1	lemak tubuh	the amount of fat in your body, shown as a percentage
lean mass	B2	massa tanpa lemak	the weight of your body without fat
muscle mass	B1	massa otot	amount of muscle in your body
waist	A2	pinggang	the narrow middle part of your body
measurements	B1	ukuran tubuh	sizes found by using a tool
scale	B1	timbangan	size of something, or tool for weighing
gains	B1	kemajuan	increase in muscle size and strength from training
definition	B1	definisi otot	how clearly your muscles show under your skin
vascularity	B2	vaskularitas	the amount of blood vessels in a part of the body

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