Isometric Exercise – olahraga yang paling sehat

“Isometric Exercise” adalah olah raga yang membebani otot, namun tidak bergerak / minim gerakan. Contoh: planking, yoga, pilates, dll. Dan penelitian terbaru menemukan bahwa ini adalah jenis olah raga yang paling sehat.

Kelebihan isometric exercise daripada olahraga lainnya adalah (1) tidak membutuhkan ruang yang luas (2) bisa dilakukan tanpa alat, sehingga (3) jadi bisa dilakukan kapan saja

Beberapa contoh isometric exercises yang mudah dilakukan adalah sbb:

Overhead Hold

Otot yang terdampak : core, triceps, shoulder girdle, upper trapezius

Alat yang diperlukan : beban ringan, seperti barbel 2 kg, atau bahkan kaleng makanan.

  1. Angkat tangan ke atas, dan tahan. Pastikan otot core / tubuh terasa turut bereaksi.
  2. Pastikan tangan dianggkat lurus ke atas. Karena jika bengkok, maka otot yang terdampak akan beda (hanya biceps dan triceps)
  3. Tahan selama 20-30 detik (tapi jangan segan turunkan sebelum itu jika dirasa beban bisa terlepas dari tangan)
  4. Istirahat sejenak, lalu ulangi lagi dari poin 1
  5. Ulangi sebanyak 2 atau 3 kali

Variasi : lakukan dengan berdiri di satu kaki.

High plank

Alat yang diperlukan : tidak ada

Otot yang terdampak : abdominals, quadriceps, glutes, semua otot tangan, dada, pundak

  1. Start dengan posisi seperti push-up, dengan bertumpu di lutut
  2. Tegakkan kedua tangan, dan lalu luruskan kaki. Sehingga tubuh Anda jadi seperti di posisi saat naik di push-up. Pastikan tangan sama rata dengan pundak, kaki lurus, dan seluruh otot core terasa aktif.
  3. Tahan selama bisa, istirahat sejenak, lalu ulang 2 kali.

Variasi : bertumpu di lengan

Side Plank

Alat yang diperlukan : tidak ada

Otot yang terdampak : obliques (otot samping perut), spinal stabilizers, quadriceps, glutes, serratus anterior, shoulder stabilizers, hip abductors

  1. Mulai dengan berbaring menyamping.
  2. Bertumpu pada lengan, dan naikkan badan.
  3. Tangan yang satu lagi bisa di samping, atau diluruskan ke atas
  4. Pastikan postur tubuh lurus dari ujung kaki sampai kepala
  5. Tahan selama mungkin, istirahat sejenak, lalu ganti sisi.

Variasi : tangan tumpuan diluruskan.

68 thoughts on “Isometric Exercise – olahraga yang paling sehat

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