Ini yang Dilakukan Atlet Profesional agar Tetap Fit selama Masa Pandemi

Nurul Ika Hidayati

Editor:

  • Para atlet profesional dipusingkan dengan banyak gym yang tutup selama pandemi virus corona.
  • Tapi mereka tetap melakukan workout di rumah untuk menjaga fisik agar fit.
  • Gerakan yang dipilih di antaranya squat, lunge, cruch, plank, dan step-ups.

SKOR.id – Bahkan para atlet profesional dan praktisi kebugaran pun dipusingkan oleh banyaknya gym yang tutup selama pandemi virus corona (Covid-19).

Pasalnya, belum jelas kapan wabah global ini akan berakhir. Sementara mereka terus dituntut untuk selalu dalam kondisi fisik fit setiap saat.

Bagaimana mereka melakukannya? InsideHook mencari tahu yang dilakukan atlet-atlet profesional ini untuk tetap bugar. Beberapa mungkin bisa Anda tiru di rumah.

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Tim Liu

Tim Liu, CSCS dan pelatih Precision Nutrition Level 2 yang berbasis di Santa Monica, California, tidak membiarkan masa karantina di rumah menyabot latihannya.

“Ini latihan hebat karena tak perlu alat dan banyak ruang. Tapi membuat seluruh anggota tubuh Anda bekerja,“ Liu mengungkap sesi yang biasa dilakukannya.

 
 
 
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With the entire country on lockdown due to the Coronavirus and everyone in social distancing mode, it may seem like a nice time to be sitting on the couch eating cheetos and binging through Netflix.⠀ ⠀ ⠀ But in order to keep your immune system up and to also not get out of shape, you'll need to stay active and keep working out. ⠀ ⠀ If you don't have any equipment at home, here's some exercises you can do:⠀ ⠀ ⠀ 1. Judo Pushup - A great variation of the pushup which stretches out your core and improves your shoulder mobility. Start by getting in the pushup position. ⠀ ⠀ ⠀ Drive your hips up towards the ceiling and get a stretch in the hamstrings, swoop down towards the ground, leading with your head by your chest. ⠀ ⠀ ⠀ Right before your body reaches the ground, push yourself back to get a stretch. Perform sets of 8-20 reps.⠀ ⠀ ⠀ ⠀ 2. Bodysaw - Assume a plank position with socks on and paper plates on a wooden floor. Keeping your core tight and glutes squeezed, slide forward and back by using your forearms. ⠀ ⠀ Maintain tension in the core as you slide forward and back. Perform 8-15 reps⠀ ⠀ ⠀ 3. Bodyweight Leg Curl - Wearing socks with your feet on a wooden surface, lay flat on your back. With your feet slightly bent, bridge up and drag your heels towards your butt, flexing your hamstrings hard at the end. Straighten your legs before performing another rep.⠀ ⠀ ⠀ Perform sets of 8-20 reps.⠀ ⠀ ⠀ 4. Bulgarian Split Squat - Position your back foot on a couch or sofa and front leg 2 feet away. Lower yourself slowly under control till your back knee touches the ground. Push through the heel, flexing your quad and glute hard at the top.⠀ ⠀ ⠀ Perform sets of 10-20 reps each leg.⠀ ⠀ ⠀ If you're wondering how to stay in shape during this time, my Quarantine training program is up. Click link in bio, subscribe, and get your copy.⠀ ⠀ ⠀ ⠀ #covid19 #coronafit #coronavirus #fitnesstips #homeworkout #exercisevideo #exercisedemo #exerciseoftheday #calisthenics #bodyweight #core #glutes #squats #splitsquat #abs #plank #homeworkout #covid19workout⠀ ⠀

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Jesse Berube

Sementara itu, pelari jarak jauh Jesse Berube berbagi tip bahwa tidak memiliki dumbel bukan alasan untuk melewatkan latihan beban (bodyweight).

"Selalu ada latihan bodyweight yang bisa Anda lakukan untuk saat ini. Ambil sekantong tepung, anjing atau kucing Anda, dan lakukan #squats.

Samantha Briggs

Punya kursi di rumah? Itu yang Anda butuhkan saat mengikuti latihan crossfitter Samantha Briggs, yang memegang gelar perempuan terkuat di bumi pada Crossfit Game 2013.

Semoga Anda berhasil mengikutinya melakukan sprawl, air squats, dan chair dips dengan beberapa gerakan yang lebih sulit, digabungkan.

Ulisses Jr.

Saran dan menu latihan dari seorang binaragawan yang juga YouTuber, Ulisses Jr., juga bisa menjadi referensi untuk tetap fit selama masa pandemi Covid-19.

Ia menunjukkan bahwa sapu dan sedikit kecerdikan – dan satu set band resistensi - adalah yang Anda butuhkan untuk menjalani latihan triceps yang melelahkan.

Angela Ruch

Pembalap NASCAR, Angela Ruch, mengandalkan pada ses gerakan strenght dan endurance di rumah, baik karantina atau tidak.

Perempuan 36 tahun ini berbagi gerakan latihan abs kurang dari dua menit yang telah dia lakukan akhir-akhir ini.

"Saya mulai dengan bicycle crunch untuk memastikan core kita tetap rapat, lalu tahan setidaknya setiap sisi selama dua detik," kata Ruch.

Ia lalu melakukan tabletop crunch, diikuti scissor kicks, crunch, basic plank, dan side plank. Lakukan 20 kali sehari, Anda tak hanya mendapat tubuh sehat, tapi juga perut ramping.

Mikaela Shiffrin

Beberapa atlet Team Oakley juga mempersiapkan rencana latihan mereka selama pandemi corona dengan sebaik mungkin.

Mikaela Shiffrin, atlet ski asal Amerika Serikat (AS) dan peraih dua medali emas Olimpiade, berbagi latihan dengan media sepeda statis, floor sxercise, hingga lompat di tangga.

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Tak punya sepeda statis? Lakukan jumping jacks atau lunges untuk meningkatkan detak jantung Anda.

Jangan khawatir jika tidak dapat melakukan handstand seperti Shiffrin untuk latihan shoulder press dengan posisi kepala di bawah.

Stale Sandbech

Atlet snowboard asal Norwegia dan juara Olimpiade, Stale Sandbech melatih handstand dan menyempurnakan keterampilan jugglingnya dengan beberapa pasang kacamata Oakley.

Untuk menyempurnakan latihan, dia menggunakan adik lelakinya sebagai pengganti gym weights saat melakukan squat dan lunge.

April Ross

Terakhir, dari grup Oakley, pertimbangkan sesi latihan penuh keringat dari atlet bola voli profesional Amerika dan peraih medali Olimpiade, April Ross. 

Karena tidak ada media pasir, dia mengatur latihannya sambil melakukan sit-up dan memukul bola ke dinding.

Di lain waktu, Ross memasang net voli di halaman rumah. Sebilah papan yang disandarkan di pohon. Jadilah simulasi gim voli pantai di rumah.

 
 
 
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It’s getting weird, but we staying ready! ????????????❎ ⠀⠀ Drill by @rawrcarson ???? ⠀⠀ ????: Roses (Imanbek remix) by SAINt JHN

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Andrew Lee

Andrew Lee, pelatih bersertifikat dari Road Runners Club of America, membuktikan enam kaleng bir sangat baik untuk melakukan step-up, overhead press, dab reverse lunges.

“Ini latihan sederhana. Yang Anda butuhkan hanyalah kursi dan beban: bisa dumbel atau kettlebell jika Anda memilikinya," ujarnya.

“Anda juga bisa menggunakan botol susu atau satu pak bir. Latihan akan melatih sebagian otot utama: paha depan, paha belakang, bokong, dan bahu. Juga keseimbangan Anda."

 
 
 
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Step ups with a six pack overhead press. A great workout for your quads, hamstrings, glutes, balance and shoulders.

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Source: InsideHook

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