Wujudkan Postur Idealmu Dengan 3 Latihan di Pagi Hari Ini!

Wujudkan Postur Idealmu Dengan 3 Latihan di Pagi Hari Ini!

Ingin bentuk tubuh wanita yang ideal, namun tidak punya banyak waktu untuk olahraga? Tenang saja, masih ada latihan kebugaran jasmani yang bisa lakukan untuk mewujudkan tubuh wanita ideal kok. Apa saja itu?

APAKAH Anda termasuk tipe orang yang sering duduk di depan layar monitor selama 8-12 jam sehari? Atau, Anda tipe orang yang sering bersantai di sofa sambil menonton TV selama 1-2 jam setiap hari? Anda tidak sendirian.

Singkatnya, seiring waktu, postur tubuh akan beradaptasi dengan postur yang paling banyak dilakukan. Otot-otot tubuh juga akan mengikuti, termasuk ketika Anda sering membungkuk atau duduk melengkung.

Hal ini tentu bisa memicu banyak masalah kesehatan. Lalu, bagaimana cara menwujudkan bentuk tubuh wanita yang ideal? Jangan khawatir, simak latihan kebugaran jasmani berikut ini yuk!

1. Active Child’s Pose

Latihan ini bagus untuk punggung bagian bawah. Caranya melakukannya:

  • Mulailah duduk bersujud sambil meletakkan kedua lutut ke lantai selebar bahu.
  • Usahakan telapak kaki menghadap ke atas dan saling menyentuh jari-jari kaki.
  • Rentangkan tangan Anda ke depan dan lurus meyentuh matras, atau gantungkan lengan ke lantai di samping tubuh Anda.
  • Perlahan mulai jatuhkan pinggul Anda kembali untuk menyentuh bagian tumit.
  • Letakkan dahi Anda di lantai.
  • Bernapaslah di sini selama 5 hingga 10 napas dalam-dalam.

Fungsi pose:

Membantu meregangkan otot bahu dengan merentangkan tangan di atas kepala. Pose ini juga membantu memperpanjang dan meregangkan tulang belakang.

Seperti yang Anda ketahui, tulang belakang adalah tulang yang paling banyak digunakan untuk membungkuk selama bertahun-tahun sehingga tidak membentuk postur tubuh ideal wanita.

2. Standing Forward Fold

Efektif untuk melatih leher, bahu dan paha bagian belakang. Cara melakukannya:

  • Mulailah merentangkan kaki selebar pinggul.
  • Membungkuklah perlahan-lahan dan seimbangkan bentuk tubuh.
  • Buanglah nafas saat Anda membungkuk ke depan bertumpu pada pinggul, regangkan bagian depan tubuh Anda.
  • Tekuk siku Anda. Pegang masing-masing siku dengan tangan yang lainnya. Biarkan rambut Anda menggantung.
  • Tarik bahu Anda menjauh dari telinga Anda hingga otot kepala dan leher terasa meregang.
  • Luruskan kaki sampai Anda merasakan regangan pada otot hamstring. Usahakan membiasakan otot paha depan untuk membantu melepaskan otot hamstring.
  • Jika Anda dapat menjaga bagian depan tubuh Anda tetap panjang dan lutut tetap lurus, letakkan telapak tangan atau ujung jari Anda di lantai di samping kaki Anda.
  • Tahan pose selama 30 detik.

Fungsi pose: Membantu meregangkan otot paha belakang, membuka pinggul, dan melepaskan ketegangan otot leher dan bahu.

Latihan ini bisa menjadi peregangan yang ampuh untuk paha belakang. Tetap berhati-hatilah saat melakukan pose ini, biarkan ketegangan di bahu terasa mengalir.

3. Cat-Cow

Bermanfaat untuk melatih otot punggung, dada, dan perut. Cara melakukannya:

  • Mulai dengan pose merangkak. Pergelangan tangan harus lurus di bawah siku dan bahu Anda. Jaga jari-jari Anda menyentuh lantai agar menjaga stabilitas.
  • Telapak kaki menghadap ke atas, dan buka selebar pinggul.
  • Mulai pose cat (kucing). Saat Anda mengeluarkan napas, perlahan turunkan tulang ekor, dan gunakan otot perut untuk mendorong tulang belakang ke atas.
  • Turunkan kepala hingga telinga mendekati lengan/bisep Anda.
  • Saat menghembuskan nafas, arahkan panggul ke pose cow (sapi), sehingga perut Anda menyentuh lantai. Angkat dagu dan dada, pandanglah langit-langit. Regangkan tulang belikat Anda. Tarik bahu menjauh dari telinga Anda.
  • Lakukan pose Cat-Cow beberapa kali. Sebisa mungkin hindarilah tekanan di kepala dan leher Anda.

Fungsi Pose: membantu meningkatkan sensitivitas tulang belakang, yang merupakan bagian paling berpengaruh dari postur yang kurang sempurna.

Menurut para ahli, gerakan Cat-Cow harus dilakukan melalui panggul sehingga ketika menarik napas, Anda menciptakan kemiringan anterior ke panggul yang memungkinkan tulang ekor menghadap ke atas.

Sebaliknya, ketika menghembuskan napas, Anda menciptakan kemiringan posterior sehingga tulang ekor menghadap ke bawah.

Sumber:

7 Morning Stretches for Perfect Posturehttps://www.healthline.com/health/fitness-exercises/stretches-for-posture. Dilansir dari 21 Januari 2020.

1 comment

KASUS PEMBUNUHAN GANYANG BRUTAL UANG GRATIS KANKER BULE PUTIH TERKEJUT KIAMAT.. – MICHAEL TANDIONO

SMS GANYANG BUNUH ENGLAND YAHUDI MIX KOREA HUANA HOLOCAUST GENOCIDE BRUTAL UANG GRATIS KASUS KANKER BULE PUTIH KAMERA 3D TERKEJUT KIAMAT… – MICHAEL TANDIONO

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https://www.pinterest.com/3DARTPRINTS
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https://groups.google.com/g/3d-art-prints
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https://twitter.com/LIVESTREAMINGFM
https://medium.com/@zhourennie/https-www-artpal-com-livestreamingfm-i-213847-3-33a5421c98ca?source=your_stories_page——————————————————-
https://groups.google.com/g/3d-art-prints/c/X3MOTnpLJrs
https://www.youtube.com/watch?v=xk6LKiuMkYY
https://www.youtube.com/watch?v=tLDtCvbcEiY
https://www.youtube.com/watch?v=uP_nkokvEX8

3D ART PRINTS – ZHOU ZHEN MIN

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