4 Olahraga Ini Efektif untuk Mengecilkan Pinggang

4 Olahraga Ini Efektif untuk Mengecilkan Pinggang
Credits: Freepik. Dengan melakukan olahraga yang teratur lingkar pinggang dapat mengecil.

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Sejak puluhan tahun yang lalu, para ahli menemukan bahwa orang dengan pinggang lebih besar memiliki risiko yang lebih tinggi terkena penyakit kardiovaskular dan kematian dini.

Studi lain juga menunjukkan bahwa "obesitas perut" seringkali dikaitkan dengan peningkatan risiko diabetes tipe 2, penyakit kardiovaskular, dan kematian, bahkan setelah berhasil mengontrol indeks massa tubuh.

Untuk itu, selain menurunkan berat badan dengan menjalani diet sehat dan seimbang, Anda juga perlu berolahraga untuk membantu mengecilkan ukuran pinggang.

 

Berapa Ukuran Pinggang yang Ideal?

Menurut Heart Foundation, ukuran ideal pinggang orang dewasa, yaitu:

  • Sekitar 93 cm untuk pria
  • Sekitar 80 cm untuk wanita

Untuk mengetahui ukuran pinggang, Anda bisa menggunakan pita pengukur dan melingkarkannya di antara bagian atas tulang pinggul dan bagian bawah tulang rusuk.

Pada saat melakukan pengukuran, Anda disarankan untuk bernapas dengan normal dan tidak memegang pita terlalu kencang.

 

Olahraga yang Efektif untuk Mengecilkan Pinggang

Ukuran pinggang akan secara bertahap berkurang saat Anda berhasil menurunkan berat badan. Namun jika Anda ingin membantu memaksimalkannya, Anda bisa melakukan olahraga berikut:

Yoga

Latihan yoga selain mendukung perkembangan fisik, mental dan spiritual, juga menjadi cara yang efektif untuk membantu menurunkan berat badan dan juga mengecilkan pinggang.

Sekalipun yoga bukan termasuk jenis olahraga aerobik, namun beberapa jenis yoga cukup memberikan latihan fisik yang dapat membakar kalori, misalnya ashtanga, vinyasa dan power yoga.

Untuk dapat membantu menurunkan berat badan dan mengecilkan pinggang, Anda setidaknya harus berlatih yoga dalam 3 hingga 5 kali per minggu selama 1 jam.

Plank

Plank bermanfaat melatih otot perut dan otot-otot yang mengelilingi inti tubuh Anda. Plank juga sekaligus membantu mendukung postur tubuh yang sehat.

Anda dapat mengawali latihan ini selama 30 detik dan menambah 30 detik berikutnya, melakukannya dalam beberapa set akan membantu memperkuat punggung, mencegah risiko cedera, mendukung postur tubuh, meningkatkan kesehatan mental, serta mengecilkan pinggang.

Standing Oblique Crunch

Latihan yang disebut standing oblique crunch ini cukup mudah dilakukan. Anda hanya perlu berdiri tegak dan membuka kedua kaki selebar pinggang, kemudian dengan atau tanpa alat beban memiringkan tubuh ke kiri dan ke kanan.

Pada saat Anda menarik napas, maka tarik tubuh bergerak miring ke kanan, turunkan tangan hingga sejauh mungkin. Kembali ke posisi tegak saat Anda menghembuskan napas, kemudian lakukan di sisi lainnya.

Gerakan ini akan membantu mengencangkan otot-otot pinggang agar lebih kencang dan ramping.

Latihan High-intensity interval training (HIIT)

Untuk dapat membakar lemak perut dengan lebih cepat, Anda bisa mengaplikasikan HIIT pada latihan Anda, seperti lari cepat atau bersepeda.

Latihan HIIT dilakukan dengan mempercepat intensitas gerak tubuh selama beberapa waktu, kemudian bergerak dalam kecepatan yang normal (mode rest). Mengulanginya dalam beberapa sesi dapat membantu membakar lemak lebih maksimal.

Pada awalnya latihan ini mungkin terasa berat, namun bila Anda rutin berlatih maka hasilnya akan cukup memuaskan.

 

Mengecilkan lingkar pinggang membutuhkan kesabaran dan kedisiplinan. Anda mungkin membutuhkan waktu yang lebih lama sampai mendapatkan ukuran pinggang yang ideal. Buat target ukuran yang realistis sehingga memacu Anda untuk tetap semangat berlatih. Bila perlu, ajak teman atau panggil pelatih khusus untuk membantu latihan Anda.

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Minggu, 16 April 2023 | 22:26
Tags : olahraga lingkar pinggang menurunkan BB

Kathry Watson (2018). Reducing Your Waist Size the Healthy Way. Available from: https://www.healthline.com/health/how-to-reduce-waist-size

Jayne Leonard (2020). How to measure your waist: Health and waistline size. Available from: https://www.medicalnewstoday.com/articles/how-to-measure-your-waist

Harvard T.H Chan. Waist Size Matters. Available from: https://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/abdominal-obesity/

Emily Cronkleton (2021). Yoga for Weight Loss. Available from: https://www.healthline.com/health/yoga-for-weight-loss

Cleveland Clinic (2021). Why You Should Start Doing Planks. Available from: https://health.clevelandclinic.org/plank-exercise-benefits/

Tamara Pridgett (2020). Farewell, Crunches — Do These 11 Standing Exercises For Tighter, Stronger Abs. Available from: https://www.popsugar.com/fitness/photo-gallery/45349402/image/45349963/Standing-Oblique-Crunch

 

 

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