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5 Gerakan Mudah untuk Melatih Otot Kaki, Dapat Dilakukan di Rumah

Melatih kekuatan kaki penting sebab membantu aktifitas Anda di antaranya naik tangga, mengayuh sepeda, berlangsung jauh, dan lain-lain.

5 Gerakan Mudah untuk Melatih Otot Kaki, Dapat Dilakukan di Rumah

Dan banyak orang tidak sadar latihan kaki mirip pentingnya dengan latihan lengan ataupun pinggang.

Diketahui otot-otot kaki bisa dibagi menjadi 3 kelompok anggota utama paha depan, paha belakang dan otot betis.

Di bawah ini terdapat berasal dari satu gerakan enteng untuk melatih otot kaki.

Tidak perlu berkunjung ke daerah gym, latihan selanjutnya bisa kamu laksanakan di rumah.

Berikut berasal dari satu gerakan enteng untuk melatih otot kaki dikutip oleh web site berita online (24/11/2019)

1. Squats

Squat adalah latihan yang umum, sederhana dan efektif untuk memperkuat dan mengencangkan otot-otot besar kaki.

Otot-otot utama yang bekerja selama squat adalah quadriceps femoris, adductor magnus, dan gluteus maximus.

Cara melakukan:

Berdirilah dengan kaki terbuka lebar dan jaga punggung selalu lurus.

Tekuk lutut dan menurunkan bokong Anda ke lantai.

Turun sebanyak yang Anda bisa.

Tahan pada posisi ini sebentar dan lantas naikkan diri Anda ke posisi berdiri.

Lakukan ini untuk 10 kali pengulangan.

2. Side Lunges

Side Lunges juga dikenal sebagai lateral lunges, membantu memperkuat otot paha dan tingkatkan fleksibilitas.

Latihan ini melibatkan semua otot utama juga paha depan, paha belakang, betis, dan glutes .

Cara melakukan:

Berdirilah dengan kaki selebar pinggul.

Jaga punggung Anda lurus dan ambil cara besar ke samping.

Pastikan Anda melindungi tubuh selalu tegak dan menurunkan lutut kaki hingga bengkok kira-kira 90 derajat.

Tahan dada Anda selalu lurus dan kencang, selanjutnya ulangilah di sisi lainnya.

Lakukan ini sebanyak 3 kali pengulangan.

3. Side Lieg Raises

Side Lieg Raises adalah latihan yang efektif yang membangun kekuatan di paha luar dan pinggul.

Latihan ini menargetkan gluteus maximus yang membantu gerakan pinggul yang lebih baik, menstabilkan tubuh, dan tingkatkan daya tahan otot.

Cara melakukan:

Berbaringlah di satu sisi dan luruskan kaki Anda.

Angkat kaki anggota atas ke arah langit-langit dan menurunkan perlahan.

Pastikan Anda mengangkat pinggul dan pantat, bukan punggung bawah Anda.

Ulangi posisi ini selama 12 kali pengulangan di tiap tiap sisi.

4. Calf Raise

Latihan betis adalah keliru satu latihan yang paling mudah, tingkatkan kekuatan otot dan mengencangkan kaki.

Ia bekerja pada otot tibialis posterior, gastrocnemius dan soleus pada tungkai bawah.

Cara melakukan:

Berdirilah dengan satu kaki dengan kaki lainnya ditekuk hingga sudut 90 derajat.

Jaga supaya tulang belakang Anda lurus dan bangkit dengan satu jari.

Tahan posisi ini sebentar dan menurunkan jari Anda ke bawah.

Lakukan 15 kali pengulangan di tiap tiap sisi.

5. Split Squat

Latihan ini menargetkan gluteus, paha depan, dan paha belakang.

Melakukan latihan split squat dengan dumbbell akan tingkatkan keseimbangan otot yang lebih baik di kedua sisi tubuh.

Cara melakukan:

Berdirilah dengan kursi atau meja kecil yang ditaruh kira-kira dua kaki di belakang Anda.

Tempatkan kaki kanan Anda di atas kursi atau meja.

Tekuk lutut kiri Anda lebih rendah ke arah lantai dan jaga tulang belakang Anda lurus.

Tahan posisi ini dan lantas naikkan lagi diri Anda ke posisi awal.

Ganti kaki Anda dan ulangi.

Lakukan 10 kali pengulangan di tiap tiap sisi.

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