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5 Kesalahan dalam Pembentukan Otot Perut Sixpack yang Sering Dilakukan

5 Kesalahan dalam Pembentukan Otot Perut Sixpack yang Sering Dilakukan

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Memiliki perut sixpack menjadi idaman banyak orang, baik pria maupun wanita. Tak hanya membuat bentuk tubuh semakin menarik dan membuat percaya diri, latihan membentuk perut sixpack juga dapat membuat tubuh terasa lebih bugar. Ada beragam cara untuk mendapatkan perut sixpack, namun ada juga beberapa kesalahan yang sering dilakukan saat latihan sehingga Anda kehilangan kesempatan mendapatkan perut sixpack idaman.

 

Berbagai kesalahan saat latihan membentuk perut sixpack

Dilansir dari laman Men’s Health, berikut ini beberapa kesalahan yang perlu dihindari jika Anda menginginkan perut sixpack.

1. Anda tidak melakukan diet kalori defisit

Salah satu cara yang paling efektif untuk menurunkan berat badan adalah dengan menerapkan prinsip kalori defisit, yaitu kalori yang masuk lebih sedikit daripada kalori yang dibakar. Itu berarti, Anda harus mulai memastikan asupan nutrisi Anda sedikit kurang dibandingkan kebutuhan kalori harian Anda. Jika pola makan Anda ternyata menghasilkan lebih banyak kalori dari aktivitas, maka lemak dapat terbentuk sehingga menyebabkan otot perut Anda tidak tampak meskipun Anda sudah berolahraga secara rutin.

2. Hanya fokus melatih otot perut

Banyak yang beranggapan bahwa untuk membentuk otot perut harus melakukan sit-up dan crunch. Karenanya, banyak orang yang berambisi melakukan sit-up hingga 100 kali setiap harinya. Namun ternyata cara ini tidak efektif untuk membentuk six pack. Sit-up baik untuk menguatkan otot perut tetapi tidak akan banyak membantu jika Anda masih memiliki lemak perut yang cukup tebal.

Untuk memulai olaharaga pembentukan otot sixpack perut Anda bisa memulai dengan menurunkan persentase lemak pada tubuh. Untuk melakukannya, Anda perlu melakukan latihan lain yang efektif seperti angkat beban atau kombinasi dengan kardio bersamaan dengan mengatur asupan makanan Anda. 

3. Terlalu fokus pada olahraga kardio

Olahraga kardio dikenal ampuh untuk membantu membakar kalori sehingga memudahkan Anda untuk melakukan prinsip diet defisit kalori. Namun perlu diingat bahwa olahraga kardio tidak signifikan untuk membakar lemak. Melakukan olahraga kardio secara berlebihan tidak akan mempercepat pembentukan otot sixpack, namun kardio yang berlebihan justru akan menyebabkan penurunan massa otot. Untuk mendapatkan bentuk otot yang diinginkan Anda perlu mengimbanginya dengan latihan angkat beban yang intens dan rencana diet yang tepat.

4.  Berhenti olahraga setelah punya perut sixpack

Banyak yang berhenti latihan angkat beban dan kardio setelah mendapatkan otot perut yang diinginkan. Padahal, kunci untuk mendapatkan perut sixpack adalah dengan disiplin melakukan latihan dan menjaga pola makan. Jika Anda melonggarkan pola makan dan porsi latihan dalam waktu lama, maka umumnya perut sixpack Anda tidak nampak jelas seperti sebelumnya lagi. 

5. Kurang tidur

Selain menjaga pola makan dan latihan, Anda juga membutuhkan istirahat yang cukup. Selain membantu pemulihan otot, tidur juga bermanfaat untuk mengurangi stres dan meningkatkan metabolisme Anda. Apabila Anda kurang tidur, produksi hormon stres akan meningkat sehingga simpanan lemak juga akan ikut meningkat.

 

Membentuk otot perut ternyata bukan hanya semata-mata melatih otot di bagian perut saja. Selain latihan beban, Anda juga perlu menjaga pola makan dan istirahat yang cukup. Konsultasikan dengan personal trainer Anda mengenai jenis dan durasi latihan yang cocok untuk Anda sebelum memulai latihan intensif untuk pembentukan perut sixpack.

 

 

Writer: Ratih

Editor: dr. Benita Arini Kurniadi

Last updated: 06/10/2021

Tags : latihan beban otot perut sixpack Diet

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      Backtrace
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