Latihan di Rumah untuk Mendapatkan Perut Rata yang Wajib Dicoba

Latihan di Rumah untuk Mendapatkan Perut Rata yang Wajib Dicoba
Credits: Freepik. Untuk mendapatkan perut rata Anda bisa melakukan berbagai latihan seperti plank.

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Ada banyak alasan penyebab perut gendut, di antaranya seperti pola makan yang buruk, kurang berolahraga, dan juga faktor stres. Gaya hidup sedentari (kurang gerak) juga dapat menyebabkan penumpukan lemak di perut, sehingga pada akhirnya membuat perut menjadi gendut.

Penumpukan lemak di perut dapat membahayakan kesehatan karena meningkatkan risiko penyakit di antaranya seperti:

  • Penyakit jantung
  • Serangan jantung
  • Tekanan darah tinggi
  • Stroke
  • Diabetes tipe 2
  • Asma
  • Kanker payudara
  • Kanker usus
  • Demensia

 

Latihan untuk Mendapatkan Perut Langsing dan Rata

Selain mengubah pola makan dan gaya hidup, Anda bisa membantu mengurangi lemak perut dengan berolahraga secara rutin.

Berikut adalah jenis latihan di rumah yang dapat membantu Anda mendapatkan kembali perut langsing dan rata.

Latihan Toe Touch

Latihan toe touch atau menyentuh jari-jari kaki adalah latihan untuk melenturkan otot-otot dari punggung bawah hingga betis. Menyentuh jari-jari kaki menunjukkan fleksibilitas punggung bawah, bagian bokong, pergelangan kaki dan paha belakang.

Menurut pelatih Kehinde Anjorin, NCSF, CFSC, pendiri PowerInMovement, toe touch adalah latihan yang direkomendasikan bila ingin membuat perut terlihat lebih rata dan membentuk perut six packs. Latihan ini juga memberikan peregangan pada otot kaki yang baik.

Side Plank

Side plank adalah latihan termudah untuk melatih dua lapisan otot di sepanjang sisi inti, yang disebut obliques. Otot-otot ini akan membantu Anda memutar dan menekuk batang tubuh dan berperan dalam melindungi tulang belakang.

Melakukan latihan side plank dapat memberikan manfaat di antaranya:

  • Memperkuat tiga kelompok otot sekaligus, kelompok otot di bahu, pinggang dan sisi inti tubuh
  • Melindungi tulang belakang
  • Memperkuat inti tubuh tanpa menyebabkan stres pada punggung
  • Meningkatkan keseimbangan tubuh
  • Menurunkan risiko cedera punggung
  • Melatih otot perut apabila Anda menginginkan perut yang rata

Bicycle Crunches

Bicycle crunches adalah gerakan bersepeda di udara yang efektif untuk melatih perut dan otot inti Anda. Latihan ini bisa dilakukan oleh pemula di mana saja, karena tidak dibutuhkan peralatan khusus selama melakukannya.

Anda cukup berbaring di lantai yang rata, mengangkat kedua kaki ke udara dan melakukan gerakan seperti bersepeda.

Posisi Kapal (Navasana)

Posisi kapal adalah gerakan yang membangun kekuatan inti tubuh dan otot tulang belakang. Gerakan ini membantu meratakan perut karena selama melakukan gerakan, otot perut akan ikut bekerja.

Anda bisa memulainya dari posisi duduk, kemudian mengangkat kedua kaki. Tubuh dan kaki membentuk seperti huruf V, kemudian kedua kaki digerakkan naik turun lurus.

Burpees

Namanya memang cukup lucu, namun gerakan ini akan membuat Anda membakar cukup banyak kalori dan melelahkan. Burpees menggabungkan gerakan push up dan squat yang akan melatih seluruh otot tubuh Anda.

 

Tips Agar Cepat Mendapatkan Perut Rata

Agar cepat mendapatkan perut rata, selain menjalani gerakan latihan di atas dengan teratur, ada beberapa cara yang bisa memaksimalkan usaha Anda, di antaranya:

  • Meningkatkan kualitas tidur sehingga menurunkan keinginan untuk makan berlebih
  • Menjaga asupan cairan tubuh dengan minum cukup air setiap hari
  • Konsumsi makanan probiotik untuk menjaga kesehatan pencernaan
  • Mencoba pola diet intermitten fasting
  • Memilih menu dengan nutrisi yang seimbang

Jika Anda konsisten menjalaninya, Anda bisa melihat hasilnya dalam beberapa bulan hingga tahun. Kunci utama keberhasilan adalah latihan konsisten dan mengontrol pola makan agar tetap sehat.

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 : Sabtu, 15 April 2023 | 19:01
Tags : olahraga home workout perut rata

Emily Cronkleton (2019). Best Flat Stomach Workouts You Can Do at Home. Available from: https://www.healthline.com/health/flat-stomach-workout#toe-reaches

Bethany Cadman (2021). How do you lose belly fat?. Available from: https://www.medicalnewstoday.com/articles/323309

Tyler Read, BSc, CPT (2021). How to Touch Your Toes: Tips and More. Available from: https://www.healthline.com/nutrition/how-to-touch-your-toes

Erin Warwood (2022). How To Do Toe Touches With Perfect Form To Sculpt Six-Pack Abs Per A Traine. Available from: https://www.womenshealthmag.com/fitness/a39187227/toe-touches-how-to/

Daniel Yetman (2020). The Benefits of a Side Plank and How to Do It Safely. Available from: https://www.healthline.com/health/side-plank

Elizabeth Quinn (2020). How to Do a Bicycle Crunch. Available from: https://www.verywellfit.com/bicycle-crunch-exercise-3120058

 

James Roland (2019). https://www.verywellfit.com/bicycle-crunch-exercise-3120058. Available from: https://www.healthline.com/health/how-to-do-a-burpee

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      Backtrace
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      Backtrace
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