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SWID is one of the biggest calisthenics organization supported by their loyal teams

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Kamis, 12 November 2015

Membentuk Otot dengan Calisthenics

Bisakah kita membentuk otot HANYA dengan calisthenics atau bodyweight exercise? Jawabannya, ya bisa! Pada dasarnya resistance is resistance, otot kita tidak bisa membedakan ketika kita mengangkat dumbell, barbell, karung semen, bata atau tubuh kita sendiri. Selama ada resistensi atau beban tahanan yang menstimulus otot kita maka otot akan berkembang baik secara ukuran, ketahanan atau daya tahan tergantung tujuan latihan.

Model peraga: Barry Dwi Putra

Dengan hanya mengandalkan tubuh kita sendiri perlu diperhatikan beberapa hal agar perkembangan otot kita mencapai hasil maksimal, berbeda dengan “angkat beban” di pusat kebugaran yang memberikan akses untuk menambah beban agar perkembangan otot menjadi lebih cepat.

-         FORM (bentuk gerakan)

Quality over quantity, kualitas gerakan yang baik akan memberikan hasil yang maksimal pada perkembangan otot, jangan sampai kita mengabaikan bentuk gerakan hanya untuk mendapatkan repetisi tinggi. 

-        Time Under Tension

Time Under Tension (TUT) adalah tempo gerakan ketika kita mengangkat atau mendorong beban, dalam ranah calisthenics berarti tempo ketika kita melakukan gerakan latihan seperti pull up, dips atau squat. Hal sangat penting ketika kita mulai berlatih hanya dengan mengandalkan tubuh kita sendiri karena berbeda dengan berlatih di tempat kebugaran yang memiliki akses plate beban untuk menambah resistance, di calisthenics kalau kita tidak memiliki akses untuk menambah beban ekstra kita bisa memainkan tempo gerakan, contohnya 2-3-4 pull up, 2 detik ketika mengangkat, 3 detik tahan ketika posisi diatas, 4 detik turun ke bawah.

-         Metode Latihan

Ada banyak metode latihan yang dapat diterapkan di calisthenics seperti pyramid set, superset, drop set, dll. Disini tehnik latihan berfungsi untuk “mengejutkan otot” dalam artian agar otot tidak mengalami stagnan atau sulit berkembang, coba tantang diri anda ketika berlatih dengan menerapkan berbagai metode latihan yang berbeda dan hasilnya akan mengejutkan Anda.

Model peraga: Barry Dwi Putra
Model peraga: Barry Dwi Putra


-         Make It Hard

Bosan dengan gerakan latihan yang itu-itu saja? Coba variasikan gerakan anda ke tingkat yang lebih sulit seperti mempersempit bidang tumpuan, contohnya one arm push up, pistol squat dan one arm pull up. [Penulis:  Barry Dwi Putra ~ Tasik  calisthenics]


Selasa, 03 November 2015

Adi Darmadi

Kami mewakili StreetWorkout Indonesia [SWID] mengucapkan selamat dan kami  bangga  pada salah seorang member kami Adi Darmadi [@aditooth]  yang telah membuat transformasi mendapatkan tubuh ideal dan berbagi tips pada majalah Menshealth, Adi menyebutnya bahwa Kalistenik-lah yang membuat ia lebih percaya diri, tampil prima dan bugar!

Saat ini Adi Darmadi  bergabung dengan SWAT (Street Workout Ahmad Yani Tangerang atau biasa disebut S.W.A.T adalah tim olahraga calisthenic yang berbasis di lapangan alun-alun Ahmad Yani, Tangerang.)

Adi Darmadi [Sumber: Majalah Menshealth Indonesia]


Preparasi Sebelum ber-Calisthenics

Persiapan sederhana dalam ber-calisthenics

Semua olahraga memiliki kelebihannya masing-masing, keberadaan calisthenics bukan untuk meniadakan kebutuhan olahraga lainnya, tetapi justru menjadi komplementer yang sempurna karena calisthenics melatih banyak otot dan berbagai gerakan yang umumnya terdapat pada ragam kegiatan olahraga.
Perbedaan mendasar calisthenics dengan olahraga lainnya adalah peralatan yang digunakan, dapat dikatakan bahwa Calisthenics tidak membutuhkan peralatan atau bahkan hanya sedikit peralatan. Ruang publik dan pull up bar sudah lebih dari cukup untuk melakukan olahraga multi manfaat ini.
Beberapa hal yang penting yang harus dipertimbangkan sebelum malakukan calisthenics antara lain:
·         Tempat umum (public area) atau di rumah
·         Pull up bar
·         Matras
·         Sarung tangan
·         Air dan makan sebelum latihan

Keterangan: kebutuhan matras, pull up bar dan sarung tangan sifatnya opsional. Misalnya, di rumah pun Anda bisa melakukan pull up pada palang pintu.
Sarung tangan, berfungsi untuk melindungi permukaan tangan dari ‘kapalan’ ketika melakukan pull-up ataupun untuk melindungi tangan serta meredam tekanan ketika melakukan push up di permukaan tanah yang kasar atau keras.
Gunakan alas kaki atau pakaian yang nyaman, umumnya pakaian yang dikenakan tidak berbeda sewaktu joging atau kegiatan pada gym, karena aktivitas seperti berlari, mengangkat, menarik, mendorong, melompat, dan sejenisnya umum dilakukan. 
Air putih penting peranannya selain untuk mencegah dehidrasi, juga memaksimalkan proses metabolisme tubuh. Selama latihan, tubuh akan banyak mengeluarkan keringat dan sesegera mungkin cairan yang dikeluarkan melalui keringat digantikan dengan minum air putih.
Mengingat Calisthenics merupakan kegiatan olahraga yang cukup berat, maka dianjurkan bagi mereka yang hendak mengikuti latihan untuk mengisi perut terlebih dahulu.
Buah-buahan bernutrisi seperti pisang sangat dianjurkan untuk dikombinasikan dengan makanan berat lainnya pada menu makan sebelum latihan. Pisang, merupakan buah-buahan yang memiliki  banyak manfaat untuk menunjang kesiapan untuk melakukan workout. Selain kaya akan vitamin, juga mengandung karbohidrat  dan glukosa yang berfungsi untuk menambah stamina.
Selamat berolahraga [Feri Sulianta | Sumber: Amazing Calisthenics - Feri Sulianta & Ilham Pratama]

Sabtu, 10 Oktober 2015

Lengkapi Profil Team

Segera lengkapi profil tim jika belum teregistrasi dalam data anggota pada web. data Tim dapat dikirim ke e-mail: fsaswid@gmail.com Profil tim dapat diakses pada> membership> Anggota

Kamis, 08 Oktober 2015

SWID Brand New Logo


 
 
SWID Brand New Logo - We proudly present your brand new logo with the fresh outlook and new vision to bring Street Workout Indonesia world wide.

Minggu, 04 Oktober 2015

Dokumentasi Artikel - Koran Jawa Pos : Victor Agustono


Berikut ini adalah dokumentasi wawancara pada artikel yang dilansir pada koran Jawa Pos per tanggal 4 Oktober 2015, dengan nara sumber Victor Agustono, salah seorang manajemen SWID.



Kamis, 01 Oktober 2015

Beginner Calisthenics Workout Plans and Advice


Beginner Calisthenics Workout Plans and Advice


So you are searching for a beginner calisthenics workout routine? In that case, you are on the right way to begin a sport which can help you to build bigger and toned muscles without even going to do gym. One of the greatest advantages of body-weight training is that you can do anywhere, anytime, and there are a lot of exercises you can choose from to strengthen your entire body Besides, it is a good strength training for all sort of sports, it supports with weight loss and it is a good start if you want to do bodybuilding in the future. If you are interested in calisthenics, I’m sure you have already seen many videos in which boys make amazing movements. But before you want to make a calisthenics exercises such as the human flag or one arm pull ups you need to be really strong at the basis.

What are the basic calisthenics exercises you will have to start with?

  • Various pull-ups – This workout is essential to strengthen your back and arms, and secondary muscles such as your abs and shoulders.
  • Pushups – This exercise will build your strong chest and triceps, and secondary muscles like shoulders.
  • Squats – To strengthen your legs.
  • Various dips – This workout is responsible to strengthen your whole upper-body.
  • Ab exercises – There are several body weight abdominal exercises. Having a strong core is crucial for calisthenics.

Beginner Calisthenics Workout Plans and Advice


 

Beginner Calisthenics Workout Plans and Advice


So you are searching for a beginner calisthenics workout routine? In that case, you are on the right way to begin a sport which can help you to build bigger and toned muscles without even going to do gym. One of the greatest advantages of body-weight training is that you can do anywhere, anytime, and there are a lot of exercises you can choose from to strengthen your entire body Besides, it is a good strength training for all sort of sports, it supports with weight loss and it is a good start if you want to do bodybuilding in the future. If you are interested in calisthenics, I’m sure you have already seen many videos in which boys make amazing movements. But before you want to make a calisthenics exercises such as the human flag or one arm pull ups you need to be really strong at the basis.

What are the basic calisthenics exercises you will have to start with?

  • Various pull-ups – This workout is essential to strengthen your back and arms, and secondary muscles such as your abs and shoulders.
  • Pushups – This exercise will build your strong chest and triceps, and secondary muscles like shoulders.
  • Squats – To strengthen your legs.
  • Various dips – This workout is responsible to strengthen your whole upper-body.
  • Ab exercises – There are several body weight abdominal exercises. Having a strong core is crucial for calisthenics.

Front Lever Complete Guide


The Front Lever is a pretty hard element to perform without any special training for it, don’t think that over night you’re going to do it.The front lever takes a lot of exercise and good technique in order to learn to do it without injuring yourself or doing it wrong. Front Lever is pretty popular among the Street Workout culture and it’s considered a superb move to do and get good at since the variations of the Front Lever are much more spectacular in the Calisthenics world. Originally, this element is, of course, performed by the Gymnasts on the rings which takes a lot more strength than on the bars.Gymnasts consider Front Lever as a “A Element” which is among the basics element one gymnast should know.In other words, Front Lever is a basic and beginner exercise for them.

Prerequisites

Before you’re getting into this exercise you need to make sure you at least have some basic strength.I really recommend that you first make sure you can do all the prerequisites for the Front Lever.Don’t rush it, take your time because if you’re not careful, you could injure yourself pretty badly.I’m not talking about falling off the bar, I’m talking about the strain that the Front Lever puts on you when you train it.Be careful and try to at least limit your risk of injuries by mastering the following prerequisites:

10-15 Leg Raises on the bar

Leg raises could be a little difficult at the beginning but make sure you’re doing them in a controlled motion and again, don’t rush it.

15 Pull Ups

Pull ups is a basic exercise that needs to be mastered.You need to get at least 15 pull ups before moving to the Front Lever Training.Pull Ups will give you the strength in your biceps and lats that are really needed when performing a front lever.

15 Seconds L Sit

This exercise will help you build the required strength in your core muscles, the abdominal muscles.Keep in mind that this exercise requires a huge amount of abdominal strength, so if you want to get the Front Lever as soon as possible, you should train your abs as much as you can by doing more static exercises.

Technique

The technique on this exercise is very important because if you’re training the move with bad form then you are never going to learn how to do it.A lot of guys make the mistake of forcing the progressions on the front lever without caring about the form.Knowing the technique helps you improve your progression by a lot.

Tucked Front Lever

This is the first exercise that is a direct progression of the actual front lever so before trying it make sure you got your prerequisites and the above progression.As you’ve learned with the previous exercise, while hanging on the bar: Pull yourself up in the following position and stay there.Before moving on to the next exercise for the front lever make sure you can do at least 20-30 seconds of the tucked front lever in 3 consecutive sets.

Advanced Tucked Front Lever

The advanced tucked front lever consists in you extending your legs Keep in mind that you need to take your time while progressing through those exercises because this exercise puts a great amount of strain on your muscles and tendons.You should get to the point where you can stay at least 15 seconds on this position.Keep on practicing and don’t lose faith!

One Legged Front Lever

This exercise can be done while you are training the advanced tucked front lever since the difficulty of this exercise is pretty similar.The one legged front lever should be done with one leg fully straight and the other one tucked to the chest.Make sure you practice both legs And again, 15 seconds is recommended before moving to the straddle front lever !

Straddle Front Lever

When you get to this point you can congratulate yourself because not many can get here and you are just one step away of getting the full front lever! Get to the point where you do at least 10-15 seconds on 3 consecutive sets before trying the Full Front Lever.

Full Front Lever

When you get to the point where you can hold a front lever don’t stop training ! Use your previous front lever progressions as a warm up before doing the Full Front Lever and keep on progressing until you reach at least 10 seconds of it.