Abs Workout Adalah? Manfaat dan 5 Gerakan untuk Pemula
Banyak orang ingin memiliki perut yang terlihat ideal, namun seringkali bingung harus memulainya dari mana. Apakah kamu juga begitu? Abs workout adalah salah satu cara untuk memperkuat otot perut secara efektif. Simak artikel ini untuk mengetahui apa itu abs workout, manfaatnya, dan gerakan-gerakan sederhana yang cocok untuk pemula!
Apa Itu Abs Workout?
Abs workout adalah jenis latihan yang fokus pada otot abdominal (abs) atau otot perut. Melalui latihan yang dilakukan, otot perut bisa menjadi lebih kuat dengan bentuk yang ideal.
Meskipun sering dilakukan untuk mendukung pembentukan perut six pack atau “kotak-kotak” dan perut rata, namun abs workout ini memiliki lebih banyak manfaat lain untuk tubuhmu. Keuntungannya, abs workout tidak selalu membutuhkan alat khusus, bahkan tanpa beban.
Manfaat Abs Workout untuk Tubuh
Freepik/Manfaat Abs Workout
Agar lebih jelas, simak manfaat abs workout berikut ini!
1. Membentuk Perut Six Pack
Latihan abs secara rutin bisa membantu menonjolkan otot perut, sehingga terlihat six pack. Namun selain latihan, ada beberapa faktor lain yang membantu munculnya otot six pack, yaitu pola makan yang tepat, kadar lemak tubuh, dan istirahat yang cukup.
2. Meningkatkan Keseimbangan dan Stabilitas Tubuh
Latihan otot perut melatih otot inti, yaitu perut, pinggul, punggung bawah, dan panggul agar bisa bekerja secara otomatis. Hal tersebut akan mendukung keseimbangan dan stabilitas tubuh, saat berolahraga maupun dalam aktivitas keseharian.
3. Meningkatkan Performa Olahraga
Sebagian besar gerakan olahraga memanfaatkan otot inti untuk mencapai keseimbangan dan stabilitas. Ketika perut mampu menstabilkan pusat tubuh dalam waktu lama, maka gerakan olahraga yang membutuhkan lengan, kaki, dan pinggul akan lebih ringan. Jadi, kamu bisa melakukan olahraga dengan lebih efisien.
4. Mengurangi Nyeri Punggung dan Pinggul
Manfaat abs workout selanjutnya, yaitu mengurangi nyeri punggung dan pinggul. Rasa nyeri tersebut memang ada penyebabnya. tapi, ada hubungan antara otot inti yang melemah dengan intensitas nyeri punggung.
5. Mendukung Postur Tubuh
Tidak sedikit orang yang punya postur tubuh buruk karena kebiasaan yang salah, seperti posisi tubuh yang salah saat bekerja. Abs workout mampu memperkuat otot di sekitar tulang belakang, sehingga berat tubuh terdistribusi dengan benar dan postur tubuh jadi lebih baik.
6. Mengencangkan Pinggang
Salah satu manfaat dari abs workout, yaitu membantu mengurangi lemak di tubuh dan meningkatkan massa otot di daerah perut. Dengan begitu, pinggang akan lebih kencang dan tubuh akan lebih ramping.
7. Meningkatkan Kemampuan Menahan Beban
Sebelum latihan beban, kamu bisa melatih otot perut terlebih dahulu. Pasalnya, abs workout akan memperkuat tubuh dan menghadirkan dasar yang stabil untuk mengangkat beban. Jadi, kamu bisa mengangkat beban berat tanpa cedera.
5 Gerakan Abs Workout yang Cocok untuk Pemula
Freepik/Gerakan Abs Workout
Ada cukup banyak gerakan abs workout yang bisa kamu lakukan. Tapi untuk pemula, lakukan gerakan-gerakan berikut ini terlebih dulu!
1. Sit-Up
Sit-up biasa dilakukan untuk membentuk abs, dengan melibatkan kontraksi otot rektus abdominis. Berikut ini adalah cara melakukan sit-up:
- Berbaring terlentang di atas matras, lalu tekuk lutut dan tempelkan kaki di lantai.
- Posisikan tanganmu melintang di dada atau taruh di belakang kepala.
- Angkat tubuh dengan menekuk pinggang dan gunakan otot perut, pastikan leher tetap netral.
- Turunkan perlahan seperti posisi awal.
- Ulangi gerakan sesuai yang kamu inginkan.
2. Crunch
Crunch bisa kamu coba jika ingin fokus pada otot perut bagian atas. Gerakannya membantu memperkuat serta membentuk abs dengan baik. Pastikan kamu merasakan kontraksi otot perut untuk mendapatkan hasil maksimal. Caranya yaitu sebagai berikut:
- Posisi awal sama seperti sit-up, yaitu lutut menekuk dan tangan di belakang kepala.
- Cukup angkat bagian kelapa dan bahu saja dari lantai, lalu turunkan lagi.
- Lakukan gerakan tersebut sebanyak yang kamu bisa.
3. Plank
Plank adalah gerakan abs workout yang sangat mudah, namun banyak yang tidak kuat karena harus menahan otot perut dalam waktu lama. Dengan menahan otot perut dalam posisi tubuh lurus kepala dan kaki, maka otot abs akan bekerja dengan keras.
Biasanya, plank dipakai untuk membentuk abs dan memperbaiki postur tubuh. Kamu bisa melakukan plank dengan cara berikut ini:
- Posisikan tubuh seperti akan push-up, tapi siku berada di bawah bahu, dan tubuh lurus dengan kepala serta kaki.
- Tahan posisi lurus tersebut dalam waktu 60-90 detik atau sampai kamu tidak dapat menjaga postur tubuh yang lurus.
4. Bicycle Crunches
Abs workout adalah gerakan-gerakan yang simple untuk pemula, termasuk bicycle crunches ini. Seperti namanya, gerakan ini seperti bersepeda, sehingga jadi variasi workout yang menyenangkan. Kamu bisa melakukannya dengan cara:
- Berbaring terlentang di atas matras, lalu tekuk lutut dan posisikan tangan di belakang kepala.
- Gerakkan lutut kiri ke arah dada, lalu menyentuh siku kanan ke lutut, sama seperti kamu sedang bersepeda.
- Lakukan secara bergantian antara kaki kiri dan kanan.
5. Leg Raise
Gerakan abs workout terakhir yang bisa kamu coba adalah leg raise. Kamu bisa melakukan latihan ini untuk menguatkan dan membentuk abs bagian bawah. Gerakan melibatkan otot oblique dan rectus abdominis untuk membuat abs lebih kencang.
Cara melakukan leg raise yaitu:
- Berbaring terlentang dengan lutut ditekuk dan tangan di samping tubuh.
- Angkat kaki lurus ke atas, tapi tetap jaga lutut agar lurus atau bisa sedikit ditekuk.
- Turunkan perlahan, tapi jangan menyentuh lantai.
- Angkat lagi ke atas, lalu ulangi dan ganti ke kaki yang satunya.
Yuk, Lakukan Abs Workout Secara Rutin!
Sudah tahu apa itu abs workout? Abs workout adalah jenis latihan perut yang bermanfaat untuk tubuh. Mulai dari membentuk perut six pack sampai dengan meningkatkan kemampuan menahan beban dengan lebih baik. Kamu bisa memulainya dengan melakukan gerakan-gerakan sederhana yang mudah untuk pemula.
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