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Home Sport News OTOT PEMIKAT WANITA

OTOT PEMIKAT WANITA

Wednesday, 04 January 2012 11:23 Benhard
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SURABAYA, EXTREMMEPOINT.COM : - Banyak  pria selalu salah perkiraan dengan pandangan bahwa badan kekar, tangan besar dan dada bidang merupakan hal yang paling disukai wanita atas diri seorang pria, kami sudah memastikan hal tersebut dengan bertanya pada ahli, personal trainer dan terutama wanita bahwasanya otot  pantat (bokong) adalah yang paling disukai, dan sebaliknya juga untuk seorang wanita dimata pria adalah sama menariknya.selain otot perut yang nanti akan kami bahas pada edisi yang lain.

Ada kalanya kita berada di pantai atau kolam renang bahwa bisik-bisik mengenai bentuk body seorang pria atau wanita dimulai dari bawah sampai dengan keatas (trust me bro)

“Saya sangat menyukai pria dengan pantat berisi“ kata Linda seorang distributor manager, “ pantat seksi adalah yang bisa dipegang dan diremas “ kata sofie” 30 tahun.

Otot Gluteal (pantat) terdiri dari 3 yaitu gluteus maximus dan gluteus minimus, medius

Maximus                 : rotasi paha keluar

Medius & minimus  : rotasi paha kearah dalam  (atlit beladiri & sepak bola)

Untuk itu kali ini kami akan ulas mengenai tips latihan otot pantat dan frekwensi  latihannya.

Untuk pemula/sudah lama tidak berlatih, mulai latihan tanpa beban atau beban 50% dari beban maksimum yang bisa diangkat.

Frekwensi latihan :

Pemula           : 2 kali seminggu 1-3 set repetisi/set 12 kali

Intermediate   : 3 kali seminggu 4 set repetisi/set 12 kali

Advance          : 3 kali seminggu 5 set repetisi/set 12 kali

  1. One leg squat (otot gluteus minimus)

Berdiri dengan satu kaki posisi kaki yang lain didepan tubuh, rentangkan tangan untuk keseimbangan, turunkan kebawah  tahan dan kembali semula  lakukan

5 set 10 repetisi, bila terlalu ringan tambah dumbbell 2.5-5 Kg dimasing-masing tangan.

  1. Leg curl (otot hamstring)

Tidur menelungkup kebangku, kaki sebatas lutut diluar bangku, atur dumbbell/pemberat dijepit kaki,angkat kearah pantat dengan menekuk lutut tahan dan kembali kesemula.

  1. Lunges (gluteal, hamstring, quadriceps)

Berdiri tegak, satu langkah kiri/kanan didepan, tangan kanan dan kiri memegang dumbbell (pemberat) terjulur lurus kebawah, turunkan tubuh sampai lutut 90 derajat dan paha sejajar dengan lantai,naik keposisi awal, selesai ganti kaki.

  1. Leg press (gluteal, hamstring, quadriceps)

Duduk di kursi leg press machine 45 derajat/vertical leg press (bagi pemula)

Dorong kedepan dengan buang napas tahan lalu kembali kesemula

Demikian dan selamat mencoba. (YLT)

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