Fitness & ExerciseKecergasan & Senaman
Pratonton Audio Lengkap
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EN: Present Perfect Continuous (Have/Has + been + V-ing): Used to describe an action that started in the past and is still continuing or has recently stopped, emphasizing the duration or process.
Bahasa Melayu: Kala Kini Sempurna Berterusan (Have/Has + been + V-ing): Digunakan untuk menerangkan tindakan yang bermula pada masa lalu dan berterusan sehingga kini, atau baru sahaja berhenti, menekankan proses kesinambungan tindakan tersebut.
I have been practicing the piano for two hours.
Saya telah berlatih piano selama dua jam.
EN: Present Perfect Tense with 'Since': Used to indicate a state or action that began at a specific point in time in the past and continues to the present.
Bahasa Melayu: Kala Kini Sempurna dengan 'Since': Digunakan untuk menunjukkan keadaan atau tindakan yang bermula pada titik masa tertentu pada masa lalu dan berterusan sehingga kini.
She hasn't eaten anything since breakfast.
Dia tidak makan apa-apa sejak selepas sarapan.
EN: In fitness culture, 'routine' refers to a regular sequence of exercises. 'Switching up' is a common phrasal verb used when someone changes their habits to avoid a plateau or boredom.
EN: Present Perfect Continuous Tense (have/has + been + V-ing): This tense is used to describe an action that started in the past and is still continuing in the present, or has just finished but has results in the present. It emphasizes the duration or the ongoing nature of the activity.
Bahasa Melayu: Kala Kini Sempurna Berterusan (have/has + been + V-ing): Kala ini digunakan untuk menerangkan tindakan yang bermula pada masa lalu dan berterusan sehingga kini, atau tindakan yang baru sahaja berakhir tetapi masih memberi kesan kepada masa kini. Ia menekankan kesinambungan atau proses tindakan tersebut.
She has been practicing the piano for three hours.
Dia telah berlatih piano selama tiga jam (dan masih berlatih sekarang).
EN: Noun Phrase as Time Adverbial: Phrases like 'this whole week' or 'all day' can function as adverbials to indicate the duration of an action without needing a preposition like 'for' or 'during'.
Bahasa Melayu: Frasa Nama sebagai Keterangan Masa: Frasa seperti 'this whole week' (sepanjang minggu ini) atau 'all day' (sepanjang hari) boleh digunakan secara langsung sebagai keterangan untuk menunjukkan tempoh masa tindakan, tanpa perlu menambah kata sendi seperti 'for' atau 'during'.
I've been working on this project all morning.
Saya telah sibuk dengan projek ini sepanjang pagi.
EN: In fitness culture, a 'workout split' refers to how you divide your training sessions throughout the week (e.g., 'upper/lower split' or 'push/pull/legs split'). Using 'my man' is a common colloquialism among male friends in Western culture to show camaraderie.
EN: Present Perfect Continuous Tense (have/has + been + V-ing): Used to describe an action that started in the past and is still continuing in the present, often emphasizing the duration or the ongoing nature of the activity.
Bahasa Melayu: Kala Kini Sempurna Berterusan (have/has + been + V-ing): Digunakan untuk menerangkan tindakan yang bermula pada masa lalu dan berterusan sehingga kini, biasanya menekankan tempoh masa atau keadaan berterusan tindakan tersebut.
I have been working on this project since morning.
Saya telah sibuk dengan projek ini sejak pagi.
EN: The structure 'be stuck + V-ing': This expression describes being trapped in a repetitive or difficult situation while performing a specific action.
Bahasa Melayu: Struktur 'be stuck + V-ing': Ungkapan ini menerangkan keadaan terperangkap dalam situasi yang berulang atau sukar, dan sedang dalam keadaan melakukan tindakan tersebut.
She was stuck waiting for the bus in the rain.
Dia terperangkap dalam hujan sambil menunggu bas.
EN: In fitness culture, a 'split' refers to a workout routine where different muscle groups are trained on different days (e.g., 'upper/lower split'). Using 'my man' or 'man' is a common informal way for male friends to address each other in American English.
EN: Present Perfect Tense (have + past participle): Used here to describe a recently completed action or a change that has a direct impact on the current situation.
Bahasa Melayu: Kala Kini Sempurna (have + kata kerja lampau): Digunakan di sini untuk menerangkan tindakan yang baru sahaja selesai, atau perubahan yang memberi kesan langsung kepada keadaan sekarang.
I have finished my workout for today.
Saya telah menyelesaikan latihan kecergasan hari ini.
EN: The phrasal structure 'Combine A with B': A common construction used to describe mixing or joining two different elements together.
Bahasa Melayu: Struktur kata kerja 'Combine A with B': Ini adalah struktur biasa yang digunakan untuk menerangkan gabungan atau campuran dua elemen yang berbeza.
You should combine healthy eating with regular exercise.
Kamu patut menggabungkan pemakanan sihat dengan senaman yang kerap.
EN: In fitness culture, a 'split' refers to how you divide your workouts throughout the week. 'Alternate days' is a common strategy to allow muscle groups to recover while maintaining high activity levels.
EN: The Present Perfect Continuous tense (has/have + been + -ing) is used to describe an action or state that started in the past and is still continuing or has just finished, emphasizing the process or duration.
Bahasa Melayu: Kala Kini Sempurna Berterusan (has/have + been + -ing) digunakan untuk menerangkan tindakan atau keadaan yang bermula pada masa lalu dan berterusan sehingga kini, atau baru sahaja berhenti tetapi menekankan proses dan kesinambungan.
How have you been feeling since you started the new diet?
Sejak kamu memulakan pelan diet baharu, bagaimana perasaan kamu?
EN: Linking Verbs (like 'sound', 'feel', 'look') are followed by adjectives to describe the subject. 'Brutal' functions as a subject complement here.
Bahasa Melayu: Kata kerja penghubung (seperti sound, feel, look) diikuti oleh adjektif untuk menerangkan subjek. Di sini 'brutal' berfungsi sebagai pelengkap subjek, menerangkan apa yang didengar.
That idea sounds fantastic.
Idea itu kedengaran hebat.
EN: In fitness culture, 'brutal' is often used as a compliment to describe a workout that is extremely difficult but effective. 'Man' is a common informal address among friends in North America, regardless of the speaker's gender in some modern contexts, though primarily used between males.
EN: The use of 'by' as a preposition of time indicates a deadline or a point in time by which something happened or was completed. It suggests 'no later than' or 'at the point of'.
Bahasa Melayu: Kata sendi 'by' digunakan untuk masa menunjukkan 'sebelum' atau 'pada atau sebelum'. Ia menekankan bahawa pada titik masa atau tarikh akhir tertentu, sesuatu keadaan telah dicapai.
By the time the movie ended, I had fallen asleep.
Apabila filem tamat, saya sudah tertidur.
EN: Linking verbs (like 'feel', 'look', 'sound') are followed by adjectives rather than adverbs to describe the subject's state or quality.
Bahasa Melayu: Kata kerja penghubung (seperti feel, look, sound) diikuti oleh adjektif dan bukannya adverba, untuk menerangkan keadaan atau sifat subjek.
The fresh bread smells delicious.
Roti segar berbau harum.
EN: In fitness culture, 'tough' is often used positively to imply a challenging but rewarding effort. Using 'incredible' to describe post-workout feelings is common in American English to express high satisfaction with progress.
EN: The phrase 'I bet' is used colloquially to express a strong belief or certainty that something is true, often followed by a clause without 'that'.
Bahasa Melayu: Frasa 'I bet' digunakan secara tidak formal untuk menyatakan kepercayaan yang kuat atau kepastian bahawa sesuatu itu benar, biasanya diikuti oleh klausa yang 'that'nya digugurkan.
I bet he's going to be late again.
Saya yakin dia akan lewat lagi.
EN: The phrasal verb 'keep up with' means to move or progress at the same rate as someone or something else.
Bahasa Melayu: Kata kerja frasa 'keep up with' bermaksud untuk mengikuti rentak, kelajuan, atau kemajuan seseorang atau sesuatu.
It's hard to keep up with the latest technology.
Sukar untuk mengikuti teknologi terkini.
EN: In fitness culture, 'protein intake' is a common topic of discussion, reflecting the emphasis on nutrition as a pillar of physical transformation alongside exercise.
EN: Present Perfect Continuous (have/has + been + V-ing): This tense is used to describe an action that started in the past and is still continuing in the present, often emphasizing the duration or the process.
Bahasa Melayu: Kala Kini Sempurna Berterusan (have/has + been + V-ing): Kala ini digunakan untuk menerangkan tindakan yang bermula pada masa lalu dan berterusan sehingga kini, biasanya menekankan tempoh masa atau proses tindakan tersebut.
She has been practicing the piano for two hours.
Dia telah berlatih piano selama dua jam.
EN: Adverbs of Frequency/Quantity (per day): The preposition 'per' is used to express 'for each' or 'every' when talking about rates, measurements, or frequency.
Bahasa Melayu: Kata Adverba Kekerapan/Kuantiti (per day): Kata sendi 'per' digunakan untuk menyatakan 'setiap' atau 'per', sering digunakan apabila membincangkan kadar, unit ukuran, atau kekerapan.
You should drink at least eight glasses of water per day.
Kamu patut minum sekurang-kurangnya lapan gelas air setiap hari.
EN: In fitness culture, tracking macronutrients (protein, carbs, fats) is a common practice. Mentioning specific gram counts of protein reflects a high level of commitment to bodybuilding or athletic goals.
EN: The First Conditional (If + Present Simple, ... will/modal + verb) is used to express a real possibility in the future. Here, 'if I want' sets the condition, and 'I probably need' expresses the likely necessity resulting from that condition.
Bahasa Melayu: Kala Bersyarat Pertama (If + Kala Kini Mudah, ... akan/kata kerja modal + kata kerja) digunakan untuk menyatakan situasi sebenar yang mungkin berlaku pada masa hadapan. Di sini, 'if I want' menetapkan syarat, manakala 'I probably need' menyatakan keperluan yang mungkin timbul dalam keadaan tersebut.
If you study hard, you will pass the exam.
Jika kamu belajar bersungguh-sungguh, kamu akan lulus peperiksaan.
EN: The infinitive 'to see' functions as an adverbial of purpose, explaining 'why' the speaker needs to rethink their nutrition.
Bahasa Melayu: Kata infinitif 'to see' berfungsi sebagai keterangan tujuan, menerangkan 'mengapa' penutur perlu memikirkan semula pengambilan nutrisi.
I went to the gym to improve my health.
Saya pergi ke gim untuk meningkatkan kesihatan.
EN: In fitness culture, 'nutrition' is often emphasized as much as, if not more than, the workout itself. The phrase 'real results' typically refers to visible physical changes like muscle gain or fat loss.
EN: The phrase 'Tell you what' is a common conversational filler used to introduce a suggestion or a compromise, often when trying to solve a problem or make an offer.
Bahasa Melayu: Frasa 'Tell you what' ialah kata pengisi perbualan yang biasa digunakan untuk memperkenalkan cadangan atau kompromi, biasanya muncul apabila cuba menyelesaikan masalah atau menawarkan bantuan secara proaktif.
Tell you what, if you finish your homework now, I'll take you to the movies.
Saya cadangkan, jika kamu siapkan kerja rumah sekarang, saya akan bawa kamu menonton wayang.
EN: The structure 'Why don't we + base verb' is a polite and collaborative way to make a suggestion, functioning as a question but implying an invitation.
Bahasa Melayu: Struktur 'Why don't we + kata kerja dasar' ialah cara yang sopan dan kolaboratif untuk membuat cadangan, walaupun berbentuk soalan, tetapi sebenarnya membawa maksud jemputan.
Why don't we try that new Italian restaurant tonight?
Bagaimana kalau kita cuba restoran Itali baru itu malam ini?
EN: In Western fitness culture, 'personalized plans' and 'workout splits' are highly valued as they reflect a commitment to individual goals and scientific training rather than a one-size-fits-all approach.
EN: The Present Perfect Tense (have + past participle) is used here to describe an action or desire that started in the past and continues to the present moment.
Bahasa Melayu: Kala Kini Sempurna (have + kata kerja lampau) digunakan di sini untuk menerangkan tindakan atau keinginan yang bermula pada masa lalu dan berterusan sehingga kini.
I've always wanted to visit Paris.
Saya sentiasa ingin pergi ke Paris.
EN: The Past Participle as an Adjective (tailored) is used to modify the noun 'plan'. It functions as a reduced relative clause (which is tailored to).
Bahasa Melayu: Kata kerja lampau sebagai adjektif (tailored) digunakan untuk menerangkan kata nama 'plan'. Fungsinya serupa dengan klausa relatif yang diringkaskan (which is tailored to).
This is a suit tailored to your measurements.
Ini adalah sut yang disesuaikan mengikut ukuran badan anda.
EN: In fitness culture, a 'structured plan' and 'tailored goals' reflect a shift from casual exercise to a more scientific, results-oriented approach common in modern gyms.
EN: The preposition 'by' followed by a gerund (verb-ing) is used to indicate the method or means by which an action is performed.
Bahasa Melayu: Kata sendi 'by' diikuti oleh gerund (kata kerja + -ing) digunakan untuk menunjukkan kaedah atau cara melakukan sesuatu tindakan.
You can improve your English by practicing every day.
Anda boleh meningkatkan bahasa Inggeris anda dengan berlatih setiap hari.
EN: Parallel structure with 'and': When connecting two actions after a preposition like 'by', both verbs must take the same gerund form (assessing and figuring out).
Bahasa Melayu: Struktur selari dengan 'and': Apabila menghubungkan dua tindakan selepas kata sendi seperti 'by', kedua-dua kata kerja mesti menggunakan bentuk gerund yang sama (assessing dan figuring out).
She relaxes by reading books and listening to music.
Dia berehat dengan membaca buku dan mendengar muzik.
EN: In fitness culture, a 'fitness assessment' is a standard professional procedure where a coach evaluates a client's baseline strength and endurance before starting a program.
EN: The adjective 'winded' describes a state of being out of breath. It is often used with the verb 'get' to indicate a change in physical state (becoming breathless).
Bahasa Melayu: Kata adjektif "winded" menggambarkan keadaan sesak nafas atau tercungap-cungap. Ia sering digunakan dengan kata kerja "get" untuk menunjukkan perubahan keadaan fizikal (menjadi tercungap-cungap).
He got winded after climbing the long flight of stairs.
Selepas menaiki tangga yang panjang itu, dia menjadi tercungap-cungap.
EN: The adverb 'definitely' is used to emphasize certainty. In a sentence with the verb 'to be', it typically follows the verb to reinforce the truth of the statement.
Bahasa Melayu: Kata adverba "definitely" digunakan untuk menekankan kepastian. Dalam ayat yang mengandungi kata kerja "be", ia biasanya diletakkan selepas kata kerja "be" untuk mengukuhkan kebenaran pernyataan.
This is definitely the best pizza I have ever tasted.
Ini sememangnya piza terbaik yang pernah saya makan.
EN: In fitness culture, 'cardio' is a very common shorthand for cardiovascular exercise. 'Treadmill' is the standard term for the running machine found in gyms worldwide.
EN: Future Perfect Tense (will + have + past participle): This tense is used to describe an action that will be completed by a specific point in the future. It often appears with time expressions starting with 'by'.
Bahasa Melayu: Kala Sempurna Masa Hadapan (will + have + kata kerja lampau): Kala ini digunakan untuk menerangkan tindakan yang akan selesai sebelum titik masa tertentu pada masa hadapan. Ia biasanya digunakan dengan frasa keterangan masa yang diperkenalkan oleh 'by'.
By the time you arrive, I will have finished my homework.
Apabila kamu tiba, saya sepatutnya sudah siap menulis kerja rumah.
EN: Adverbs of Manner: Words like 'gradually' describe how an action is performed. They often end in '-ly' and typically follow the verb or the object.
Bahasa Melayu: Kata Adverba Cara: Perkataan seperti 'gradually' (secara beransur-ansur) menerangkan cara sesuatu tindakan dilakukan. Ia biasanya berakhir dengan '-ly' dan diletakkan selepas kata kerja atau objek.
The temperature is increasing gradually.
Suhu sedang meningkat secara beransur-ansur.
EN: The phrase 'No worries' is a common, informal way to say 'You're welcome' or 'Don't worry about it' in English-speaking cultures, especially in Australia and increasingly in the US and UK. In a fitness context, it shows the coach's confidence in the trainee's potential.
EN: The idiom 'hold someone to something' means to make someone do what they promised or said they would do. It emphasizes accountability.
Bahasa Melayu: Idiom 'hold someone to something' bermaksud meminta seseorang melakukan apa yang mereka janjikan atau katakan, menekankan tanggungjawab dan akauntabiliti.
You said you would help me move, and I'm going to hold you to that.
Kamu kata akan membantu saya berpindah, saya akan meminta kamu menunaikan janji itu.
EN: 'Had better' is used to give strong advice or warnings. In spoken English, 'had' is often contracted ('d) or even omitted, followed by the base verb without 'to'.
Bahasa Melayu: 'Had better' digunakan untuk memberikan nasihat atau amaran yang kuat. Dalam bahasa Inggeris lisan, 'had' sering dipendekkan kepada 'd atau digugurkan, diikuti oleh kata kerja dasar (tanpa 'to').
You'd better finish your homework before the teacher arrives.
Kamu lebih baik siapkan kerja rumah sebelum guru datang.
EN: In fitness and sports culture, 'don't go easy on me' is a common way to show motivation and respect for a trainer's expertise. It signals that the speaker is serious about their goals and wants to be pushed to their limits.
EN: The phrase 'by the time' is a conjunction used to indicate a deadline or a point in time when something else happens. In future contexts, the clause following 'by the time' uses the Present Simple tense, while the main clause uses the Future Simple or Future Perfect.
Bahasa Melayu: Frasa 'by the time' ialah kata hubung yang digunakan untuk menunjukkan tarikh akhir atau titik masa apabila sesuatu berlaku. Apabila menerangkan situasi masa hadapan, klausa yang diperkenalkan oleh 'by the time' menggunakan kala kini mudah, manakala klausa utama menggunakan kala masa hadapan mudah atau kala sempurna masa hadapan.
By the time the movie starts, we will have finished our popcorn.
Apabila filem bermula, kami akan sudah habis makan popcorn.
EN: The phrase 'in the best shape of your life' uses the superlative 'best' to describe peak physical fitness. 'Shape' in this context refers to physical condition or health.
Bahasa Melayu: Frasa 'in the best shape of your life' menggunakan superlatif 'best' untuk menerangkan keadaan fizikal yang terbaik. Di sini, 'shape' merujuk kepada keadaan badan atau kesihatan.
After months of training, she is in the best shape of her life.
Selepas berbulan-bulan latihan, dia berada dalam keadaan fizikal yang terbaik dalam hidupnya.
EN: In fitness culture, 'being in shape' is a common idiom. The phrase 'best shape of your life' is a motivational cliché often used by personal trainers to inspire clients by promising transformative results.
EN: The phrase 'on my way home' uses 'home' as an adverb of place, meaning no preposition like 'to' is needed before it. It describes the action happening during the journey to one's residence.
Bahasa Melayu: Frasa 'on my way home' menggunakan 'home' sebagai kata adverba tempat, jadi tidak perlu menambah kata sendi 'to' di hadapannya. Ia digunakan untuk menerangkan tindakan yang berlaku semasa dalam perjalanan pulang.
I stopped at the grocery store on my way home.
Saya singgah di kedai runcit semasa dalam perjalanan pulang untuk membeli barang.
EN: The future simple tense 'will' (contracted as 'I'll') is used here to express a spontaneous decision made at the moment of speaking.
Bahasa Melayu: Kala masa hadapan mudah 'will' (dipendekkan sebagai 'I'll') digunakan di sini untuk menyatakan keputusan segera yang dibuat pada masa bercakap.
The phone is ringing. I'll answer it!
Telefon berbunyi, saya angkat!
EN: The verb 'grab' is very common in casual American English to mean 'to buy' or 'to get' something quickly, especially food or drinks.
Kosa kata utama dengan sebutan IPA, definisi, contoh ayat, dan kuiz interaktif.
Dalam konteks: Mencuba kaedah atau perkara baharu untuk melihat kesannya
Dalam konteks: Berselang-seli, bergilir-gilir
Dalam konteks: Sangat sukar atau memenatkan (di sini merujuk kepada intensiti senaman yang sangat tinggi)
Dalam konteks: Jumlah pengambilan (makanan, minuman, dll.)
Dalam konteks: Pemakanan, ilmu pemakanan
Dalam konteks: Disesuaikan secara peribadi, dibuat khas untuk individu
Dalam konteks: Dibuat khas, disesuaikan dengan keperluan tertentu
Dalam konteks: Menilai, mengukur
Dalam konteks: Ketahanan, daya tahan
Dalam konteks: Secara beransur-ansur, sedikit demi sedikit
Frasa dengan label jenis, definisi dwibahasa, nota penggunaan, dan contoh ayat.
To change something, usually to make it more interesting or effective.
Mengubah, menukar
To move or progress at the same rate as someone or something else.
Mengikuti, mengejar
To be out of breath, especially after physical exercise.
Tercungap-cungap, sesak nafas
To make someone do what they promised or said they would do.
menuntut seseorang menunaikan janji
To treat someone in a gentle way, rather than being as severe or demanding as you could be.
bersikap lembut terhadap seseorang
A training schedule that divides workouts by specific body parts or muscle groups on different days of the week.
Pembahagian jadual senaman (Workout Split)
To be physically fit, healthy, and have good muscle tone.
Berada dalam bentuk badan yang baik / Cergas
A drink made by mixing protein powder with a liquid, used to supplement dietary protein.
Shake protein