5 Latihan Betis untuk Kencangkan Kaki Kurus

Igor Hakim

Editor:

  • Latihan betis sangat diperlukan bagi seseorang yang memiliki pergelangan kaki kurus.
  • Tujuannya tidak hanya untuk menambah volume, tetapi juga mengencangkan.
  • Ada beberapa latihan yang bisa dilakukan untuk mengencangkan kaki kurus.

SKOR.id - Latihan betis sangat diperlukan bagi seseorang yang memiliki pergelangan kaki kurus. Tujuannya tidak hanya untuk menambah volume, tetapi juga mengencangkan.

Ada beberapa latihan otot betis yang dapat dilakukan untuk mengencangkan kaki kurus, berikut adalah ulasannya:

Jumping Jack

  1. Berdiri dengan kaki rapat dan tangan di samping.
  2. Kemudian lompat dan rentangkan kaki di luar lebar bahu saat bertepuk tangan di atas kepala.
  3. Lalu Lompat dan kembalikan tangan dan kaki Anda ke posisi awal.

Seated Calf Raise

  1. Gunakan alat seated calf raise atau duduk di bangku dan letakkan telapak kaki Anda di atas balok atau anak tangga (dan pegang barbek di paha untuk menahan).
  2. Lutut harus ditekuk 90 derajat dan jari-jari kaki berputar sekitar 15 derajat.
  3. Biarkan tumit menyentuh ke lantai sampai merasakan peregangan di betis.
  4. Angkat tumit setinggi mungkin.

Seal Jump

  1. Lakukan jumping jacks dan rentangkan tangan ke samping saat melompat.
  2. Saat melompat ke belakang, bertepuk tangan di depan tubuh.

Ankle Mobilization

  1. Letakkan jari-jari kaki di atas matras atau balok sehingga terangkat di atas tumit.
  2. Tekuk satu lutut, dorong ke depan sehingga dapay merasakan regangan di betis.
  3. Tarik kaki ke belakang, ulangi untuk repetisi, lalu ganti kaki.

Tiptoe Walk

  1. Berdiri berjinjit dan berjalan.
  2. Jangan biarkan tumit Anda menyentuh lantai ketika berjalan.
  3. Jika bisa, lakukan ini tanpa alas kaki agar menghasilkan aktivasi otot yang lebih besar.

Baca Juga Artikel Wellness Lainnya:

5 Pemanasan Penting Sebelum Lakukan Bench Press

Latihan Terbaik untuk Memperkuat Lutut

 

Source: mensjournal.com

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