Isometric Exercise – olahraga yang paling sehat

Etc

“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.

89 thoughts on “Isometric Exercise – olahraga yang paling sehat”

  3. Sedang Mencari Situs Slot Terpercaya ? Cobain Bali777 Situs Slot Online Terpercaya Yang Memberikan Mesin Game Judi Terbaik Untuk Kalian Link Join Di sini https://mwanachuo.com

  6. Greetings! Very useful advice in this particular article!
    It is the little changes which will make the largest changes.
    Thanks a lot for sharing!

  9. I very delighted to find this internet site on bing, just what I was searching for as well saved to fav

  10. naturally like your web site however you need to take a look at the spelling on several of your posts. A number of them are rife with spelling problems and I find it very bothersome to tell the truth on the other hand I will surely come again again.

  11. Somebody essentially lend a hand to make significantly articles Id state That is the very first time I frequented your website page and up to now I surprised with the research you made to make this actual submit amazing Wonderful task

  12. Its like you read my mind You appear to know so much about this like you wrote the book in it or something I think that you can do with a few pics to drive the message home a little bit but instead of that this is excellent blog A fantastic read Ill certainly be back

  14. I do believe all the ideas youve presented for your post They are really convincing and will certainly work Nonetheless the posts are too short for novices May just you please lengthen them a little from subsequent time Thanks for the post

  17. I loved as much as youll receive carried out right here The sketch is tasteful your authored material stylish nonetheless you command get bought an nervousness over that you wish be delivering the following unwell unquestionably come more formerly again since exactly the same nearly a lot often inside case you shield this hike

  18. My brother suggested I might like this website. He was totally right. This post actually made my day. You cannot imagine just how much time I had spent for this information. Thanks.

  19. Wonderful web site Lots of useful info here Im sending it to a few friends ans additionally sharing in delicious And obviously thanks to your effort

  20. Merci pour cet excellent article C’était en fait un compte-rendu amusant et j’ai hâte d’en savoir plus sur vous Comment pouvons-nous communiquer ?

  21. Excellent blog here Also your website loads up very fast What web host are you using Can I get your affiliate link to your host I wish my web site loaded up as quickly as yours lol

  23. Ive read several just right stuff here Certainly price bookmarking for revisiting I wonder how a lot effort you place to create this kind of great informative website

  26. Hey Guys,

    Warning: From February 2024, all existing email autoresponders will become obsolete!

    In fact, if you want to send marketing emails, promotional emails, or any other sort of emails starting in February 2024, you’ll need to comply with Gmail’s and Yahoo’s draconic new directives.

    They require regular marketers like you and I to setup complex code on sending domains… and existing autoresponders like Aweber and GetResponse are not helping: they’re requesting you do all the work, and their training is filled with complex instructions and flowcharts…

    How would you like to send unlimited emails at the push of a button all with done-for-you DMARC, DKIM, SPF, custom IPs and dedicated SMTP sending servers?

    What I mean by all of that tech talk above, is that with ProfitMarc, we give you pre-set, pre-configured, DONE-FOR-YOU email sending addresses you can just load up and mail straight away.

    We don’t even have any “setup tutorials” like other autoresponders either, because guess what: we already did all the setup for you!

    All of our built-in sending addresses and servers are already pre-warmed with Gmail and Yahoo and they’re loving us: 99% inbox rate is the average!

    ? Grab your copy here! ? https://ext-opp.com/ProfitMarc

  27. Somebody essentially lend a hand to make significantly articles Id state That is the very first time I frequented your website page and up to now I surprised with the research you made to make this actual submit amazing Wonderful task

  28. Hello Neat post Theres an issue together with your site in internet explorer would check this IE still is the marketplace chief and a large element of other folks will leave out your magnificent writing due to this problem

  29. Fantastic site Lots of helpful information here I am sending it to some friends ans additionally sharing in delicious And of course thanks for your effort

  30. Ive read several just right stuff here Certainly price bookmarking for revisiting I wonder how a lot effort you place to create this kind of great informative website

  32. I just could not leave your web site before suggesting that I really enjoyed the standard information a person supply to your visitors Is gonna be again steadily in order to check up on new posts

  33. Hey,

    The moment we’ve all been waiting for is finally here – GoBuildr is now LIVE! ????

    ???? Create ultra-lightning-fast websites, sales funnels, eCommerce stores, and more in less than 60 seconds, with just a keyword!

    ???? Say goodbye to the limitations of traditional page builders. GoBuildr combines the functionality of 16 different tools into one powerful app, supercharged with AI-assisted technology.

    ? Click Here To Checkout Demo https://ext-opp.com/GoBuildr

  34. Thanks I have just been looking for information about this subject for a long time and yours is the best Ive discovered till now However what in regards to the bottom line Are you certain in regards to the supply

  35. I do not even know how I ended up here but I thought this post was great I dont know who you are but definitely youre going to a famous blogger if you arent already Cheers

  36. He Got 256,354 Free Views With AI…

    Can you believe it?

    People spend thousands of dollars to get that kind of result…

    My friend Kundan just did it for free…

    He only used his new app… AI ScreenSnap…

    It’s the world’s first AI app that can generate videos with the power of Video-Exclusive AI Engine…

    That can edit, record, and generate videos with just a few clicks… with zero experience…

    Click here now and watch AI ScreenSnap in action https://ext-opp.com/AIScreenSnap

  37. This website is astounding. The radiant substance uncovers the administrator’s excitement. I’m awestruck and envision more such extraordinary presents.

  39. This is an amazing page. The outstanding information reveals the owner’s accountability. I’m in awe and eagerly await more amazing postings like this one.

  40. you are truly a just right webmaster The site loading speed is incredible It kind of feels that youre doing any distinctive trick In addition The contents are masterwork you have done a great activity in this matter

  41. ????????? ggongta.com???#???#???5000#???10000#???20000#???30000#???5?#???1?#???2?#???3?#??????#??????#???????????????ggongta.com????????

  43. Naturally, I like your website, but you ought to edit a couple of your writings. Since many of them have grave spelling errors, it is hard for me to be honest about them. Still, I will most certainly be back.

  44. BIG NEWS: there’s a brand new software being launched today that legally tricks AI chatbots into recommending YOUR website.

    Go check it out here ==>> https://ext-opp.com/ProfitSGE

    That’s right: Just imagine…there’s 1.5 billion people using AI chatbots every day.
    What if every time someone…

    -> Searched for “best laptops for my needs”… the AI would show them your website?
    -> Asked ChatGPT for “best doctors in my city”… it would send them to your local client’s business?
    -> Begged Google Gemini for “FAST weight loss”… you guessed it, Gemini would FORCE them to visit your site, display your affiliate offer and fill your pockets full of sales!

    This is a TRAFFIC & SEO revolution unlike anything that’s ever come before.

    This is YOUR chance to legally “hijack” traffic from 1.5 billion AI chatbots users and funnel it straight to any offer, site, product – for yourself or your clients!

    Get your copy here ==>> https://ext-opp.com/ProfitSGE

  45. Hey there You have done a fantastic job I will certainly digg it and personally recommend to my friends Im confident theyll be benefited from this site

  48. Elevate Learning Adventures with The Story Shack!

    A library of 200+ high-quality books tailored to the school curriculum.
    StoryShack’s Build a Book bundle features word searches, quizzes, creative coloring pages, high-quality images, and top SEO keywords.
    StoryShack’s StoryCraft Pro bundle includes the “Melody Minds Library” with 350+ music tracks and “AnimateMasters Pro,” offering 30+ categories of animations.
    And as if that’s not enough, here are the MEGA BONUSES:

    ? 100+ Mega Mazes Pack
    ? 100+ Sudoku Elements Pack
    ? 100+ Comic Book Template Pack
    ? 100+ Handwriting Practice Template Pack
    ? 100+ Kids Story Book Templates
    ? Canva Book Templates
    ? Additional beautiful content like journal prompts
    ? INCLUDED: The Ultimate Workbook

    Click https://ext-opp.com/StoryShack to explore The Story Shack e-Learning Collection and seize the opportunity for multiplied income!

  51. ??????ggongta.com,??? ????,?????? ??? ?? certainly like your website but you need to take a look at the spelling on quite a few of your posts Many of them are rife with spelling problems and I find it very troublesome to inform the reality nevertheless I will definitely come back again

  52. This Dude Creates Bitc0in Out Of Thin Air [CRAZY]

    I didn’t believe it either at first…

    Until i saw it works in action >> https://ext-opp.com/Coinz

    You see, Bitc0in and the entire Crypt0 market is about to go through the rough…

    Some smart people will get in now, and make massive gains,
    And some will stand and watch people make money…

    Ultimately, I want you to get in now…

    But here is the issue…

    If you put any kind of money in it now, it would be a huge risk.
    Especially if you put in money that you can’t afford to lose…

    But what my friend, Seyi, did is insane…

    He created the world’s first AI app that literally generates Bitc0in and ETH out of thin air…

    All you need to do is just connect your wallet, and that’s it…

    – You don’t need to analyze the market
    – You don’t need mining equipments
    – You don’t need to trade
    – And you don’t need to invest even a penny

    To create your account with Coinz, and start receiving daily Bitc0in & etheruem for 100% free click here >> https://ext-opp.com/Coinz

    But don’t delay, because the price of Coinz will double very soon…

    Cheers

  55. By upgrading the air intake system, 370z owners can typically gain an increase of about 5 to 15 horsepower. Although this may seem minimal, it can provide a noticeable performance advantage, especially during track events.

  56. I’ve been following your blog for quite some time now, and I’m continually impressed by the quality of your content. Your ability to blend information with entertainment is truly commendable.

  57. I share your level of appreciation for the work you have produced. The visual you have displayed is tasteful, and the content you have written is stylish. However, you seem to be uneasy about the possibility of delivering something that may be viewed as dubious in the near future. I agree that you will be able to address this concern in a timely manner.

  64. Excellent blog here Also your website loads up very fast What web host are you using Can I get your affiliate link to your host I wish my web site loaded up as quickly as yours lol

  65. “Thank you for discussing the importance of carpet cleaning. At Teppich Reinigung München, we specialize in professional carpet cleaning services designed to remove stains, dirt, and allergens effectively. We’re dedicated to providing outstanding service to our clients in Munich.”

  67. Hey, I must say, I’m thoroughly impressed by your article on the subject! The way you articulated the key points was not only clear and engaging but also incredibly informative. It’s evident that you have a deep understanding of the subject matter. One of the things that struck me the most was your unique perspective on the topic. I’ve come across this topic before, but the way you presented it shed new light on the matter. Your explanation was so compelling that it has completely shifted my thinking on this aspect. Kudos to you for providing such valuable insights! I also want to commend you on how you tackled your blog. The examples you used were spot-on and really drove home the practical applications of this concept. It’s not often that I come across an article that manages to balance theory and practice so effectively. I’ll definitely be implementing some of these ideas in my own work. Another highlight of your article was the way you broke down the article. I’ve always found this topic to be quite complex, but your explanation was so clear and easy to follow. You have a real talent for taking intricate ideas and making them accessible to a wider audience. In summary, this article is an absolute gem. It’s a comprehensive resource that provides an in-depth look at the entire topic. I’ve already bookmarked it for future reference and will be sharing it with my colleagues and clients. I know they’ll find it as valuable as I did.Thank you for putting together such a well-researched, thought-provoking, and engaging piece of content. It’s rare to come across an article of this caliber. I’m excited to dive into more of your work and see what other insights you have to offer! Keep up the fantastic work! Best regards,

  68. This article was incredibly insightful! I was captivated by the thoroughness of the information and the clear, engaging way it was delivered. The depth of research and expertise evident in this post is remarkable, significantly elevating the content’s quality. The insights in the opening and concluding sections were particularly compelling, sparking some ideas and questions I hope you will explore in future articles. If there are any additional resources for further exploration on this topic, I would love to delve into them. Thank you for sharing your expertise and enriching our understanding of this subject. I felt compelled to comment immediately after reading due to the exceptional quality of this piece. Keep up the fantastic work—I’ll definitely be returning for more updates. Your dedication to crafting such an excellent article is highly appreciated!

  70. Your piece was tremendously insightful! The comprehensiveness of the material and the engaging presentation captivated me. The extent of research and expertise apparent throughout substantially elevates the content’s caliber. The revelations in the opening and closing sections were particularly compelling, igniting novel ideas and queries that I hope you’ll investigate in future works. If there are supplementary resources for further exploration on this subject, I’d be delighted to immerse myself in them. Thank you for sharing your knowledge and enriching our grasp of this topic. The exceptional quality of this work prompted me to comment right after reading. Maintain the fantastic efforts—I’ll definitely revisit for more updates. Your commitment to crafting such an excellent article is greatly appreciated!

  72. This piece was incredibly enlightening! The level of detail and clarity in the information provided was truly captivating. The extensive research and deep expertise evident in this article are truly impressive, greatly enhancing its overall quality. The insights offered at both the beginning and end were particularly striking, sparking numerous new ideas and questions for further exploration.The way complex topics were broken down into easily understandable segments was highly engaging. The logical flow of information kept me thoroughly engaged from start to finish, making it easy to immerse myself in the subject matter. Should there be any additional resources or further reading on this topic, I would love to explore them. The knowledge shared here has significantly broadened my understanding and ignited my curiosity for more. I felt compelled to express my appreciation immediately after reading due to the exceptional quality of this article. Your dedication to crafting such outstanding content is highly appreciated, and I eagerly await future updates. Please continue with your excellent work—I will definitely be returning for more insights. Thank you for your unwavering commitment to sharing your expertise and for greatly enriching our understanding of this subject.

  73. This piece was incredibly enlightening! The level of detail and clarity in the information provided was truly captivating. The extensive research and deep expertise evident in this article are truly impressive, greatly enhancing its overall quality. The insights offered at both the beginning and end were particularly striking, sparking numerous new ideas and questions for further exploration.The way complex topics were broken down into easily understandable segments was highly engaging. The logical flow of information kept me thoroughly engaged from start to finish, making it easy to immerse myself in the subject matter. Should there be any additional resources or further reading on this topic, I would love to explore them. The knowledge shared here has significantly broadened my understanding and ignited my curiosity for more. I felt compelled to express my appreciation immediately after reading due to the exceptional quality of this article. Your dedication to crafting such outstanding content is highly appreciated, and I eagerly await future updates. Please continue with your excellent work—I will definitely be returning for more insights. Thank you for your unwavering commitment to sharing your expertise and for greatly enriching our understanding of this subject.

  75. This piece was incredibly enlightening! The level of detail and clarity in the information provided was truly captivating. The extensive research and deep expertise evident in this article are truly impressive, greatly enhancing its overall quality. The insights offered at both the beginning and end were particularly striking, sparking numerous new ideas and questions for further exploration.The way complex topics were broken down into easily understandable segments was highly engaging. The logical flow of information kept me thoroughly engaged from start to finish, making it easy to immerse myself in the subject matter. Should there be any additional resources or further reading on this topic, I would love to explore them. The knowledge shared here has significantly broadened my understanding and ignited my curiosity for more. I felt compelled to express my appreciation immediately after reading due to the exceptional quality of this article. Your dedication to crafting such outstanding content is highly appreciated, and I eagerly await future updates. Please continue with your excellent work—I will definitely be returning for more insights. Thank you for your unwavering commitment to sharing your expertise and for greatly enriching our understanding of this subject.

  77. Thank you for sharing such an insightful and well-written article. I appreciate the thorough research and clear presentation of the topic. Your ability to break down complex concepts into easily understandable information is impressive and beneficial for readers. I look forward to reading more of your content and learning from your expertise. Keep up the great work!

  78. My brother recommended I might like this web site He was totally right This post actually made my day You cannt imagine just how much time I had spent for this information Thanks

  79. Hi Neat post There is a problem along with your website in internet explorer would test this IE still is the market chief and a good section of other folks will pass over your magnificent writing due to this problem

  81. Your blog is a testament to your expertise and dedication to your craft. I’m constantly impressed by the depth of your knowledge and the clarity of your explanations. Keep up the amazing work!

  82. Every time I visit your website, I’m greeted with thought-provoking content and impeccable writing. You truly have a gift for articulating complex ideas in a clear and engaging manner.

  83. I was suggested this web site by my cousin. I’m not sure whether this post is written by him as no one https://brazz.org/ else know such detailed about my trouble. You are incredible! Thanks!

  88. Good health is an important basis for having a good quality of life in today’s society. Good health is not only a matter of treating disease and exercising to strengthen the body. But it is also a way to maintain mental health. Creating happiness in life and strengthening good relationships with others. Good health in today’s society does not only mean treating disease and preventing infection. But it also has to do with awareness of mental health and mental balance. Maintaining good health, both physically and mentally, is therefore important in developing a quality and happy life in today’s society.
    Creating a healthy society requires support from all sectors of society. Whether it is creating space for exercising Promoting the consumption of nutritious food or supporting the development of mental health skills and adjustment in daily life Everyone has a part to play in creating a healthy and happy society with each other.

Leave a Reply

Your email address will not be published. Required fields are marked *