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.

Baca Juga: Cristiano Ronaldo, Calon Olahragawan Ketiga dengan Pendapatan 1 Miliar Dolar

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.

 
 
 
View this post on Instagram
 
 

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⠀ ⠀

A post shared by ???????????? ???????????? (@timliufitness) on

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.

Baca Juga: Terminator Berbagi Tip agar Tetap Bugar Selama Masa Isolasi

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.

 
 
 
View this post on Instagram
 
 

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

A post shared by April Ross (@aprilrossbeach) on

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."

 
 
 
View this post on Instagram
 
 

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

A post shared by runningshorts (@runningshorts) on

 

Source: InsideHook

Skor co creators network
RIGHT_ARROW
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
RIGHT_ARROW

THE LATEST

Press Conference PBPI

Other Sports

Kirim 6 Wakil ke FIP Rise Manila 2024, PBPI Yakin Tembus Semifinal

Keenam atlet padel yang akan berlaga dalam FIP Rise Manila pekan depan di Filipina sebelumnya sudah tampil pada PON Aceh-Sumut 2024.

Nizar Galang | 08 Nov, 04:32

Didier Deschamps tak panggil Kylian Mbappe ke skuad Timnas Prancis. (Jovi Arnanda/Skor.id).

World

Didier Deschamps Kembali Tak Panggil Kylian Mbappe ke Skuad Timnas Prancis

Didier Deschamps tak memanggil Kylian Mbappe dalam persiapan Prancis untuk laga UEFA Nations League 2024-2025.

Pradipta Indra Kumara | 08 Nov, 03:53

Kompetisi UEFA Conference League 2025-2025. (Dede Sopatal Mauladi/Skor.id).

World

Hasil UEFA Conference League: Chelsea Bantai Noah, 6 Tim Masih Sempurna

Chelsea meraih hasil gemilang ketika tampil menghadapi Noah di ajang UEFA Conference League 2024-2025.

Pradipta Indra Kumara | 08 Nov, 00:19

Liga Europa 2024-2025. (Hendy Anidka/Skor.id).

World

Hasil Liga Europa: Man United Akhirnya Menang, Ajax Pesta Gol Lawan Tim Israel

Hasil Liga Europa, Manchester United akhirnya petik kemenangan perdana, Ajax berpesta lima gol ke gawang tim Israel, Maccabi Tel Aviv.

Pradipta Indra Kumara | 07 Nov, 23:33

Turnamen Free Fire tingkat dunia, FFWS Global Finals 2024. (Yusuf/Skor.id)

Esports

FFWS Global Finals 2024: Hasil, Jadwal, Klasemen Lengkap

Gelaran FFWS Global Finals 2024 sedang dihelat. Ini adalah hasil, jadwal, dan klasemen lengkap turnamen Free Fire tingkat dunia ini.

Thoriq Az Zuhri | 07 Nov, 22:29

PUBG Mobile Global Championship atau PMGC (Yusuf/Skor.id)

Esports

PUBG Mobile PMGC 2024: Hasil, Jadwal, dan Klasemen Lengkap

PMGC 2024 alias PUBG Mobile Global Championship sudah dimulai, berikut ini adalah hasil, jadwal, dan klasemen lengkapnya.

Thoriq Az Zuhri | 07 Nov, 22:13

Turnamen VALORANT Challengers 2024 SEA Split 3. (Yusuf/Skor.id)

Esports

VALORANT Challengers 2024 SEA Split 3: Hasil dan Jadwal Lengkap

Gelaran VALORANT Challengers 2024 SEA Split 3 sedang dihelat. Ini adalah hasil dan jadwal lengkap turnamen Valorant tingkat Asia Tenggara ini.

Thoriq Az Zuhri | 07 Nov, 22:09

Kejuaraan dunia Mobile Legends: Bang Bang, M6 World Championship. (Dede Sopatal Mauladi/Skor.id)

Esports

Daftar Tim Mobile Legends yang Sudah Lolos M6 World Championship

Turnamen dunia Mobile Legends: Bang Bang, M6 World Championship, akan segera digelar, ini adalah tim yang sudah lolos.

Thoriq Az Zuhri | 07 Nov, 22:01

Petenis wanita top dunia Coco Gauff merasa tersanjung namanya disebut dalam sebuah lagu rapper Tyler, the Creator. (M. Yusuf/Skor.id)

Culture

Coco Gauff Takjub Namanya Disebut di Lirik Lagu Tyler, the Creator

Nama Coco Gauff disebut dalam Thought I Was Dead, single terbaru rapper Tyler, the Creator.

Tri Cahyo Nugroho | 07 Nov, 16:50

Putri Kusuma Wardani

Badminton

Korea Masters 2024: 3 Wakil Indonesia ke Perempat Final, Termasuk Putri KW

Tim Bulu Tangkis Indonesia jaga kans juara di Korea Masters 2024 setelah meloloskan tiga wakil ke babak delapan besar.

I Gede Ardy Estrada | 07 Nov, 16:41

Load More Articles