5 Tips Membentuk Otot Lengan Tanpa Hsrus ke Gym Ala Napi | DIET SEHAT ALAMI

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5 Tips Membentuk Otot Lengan Tanpa Hsrus ke Gym Ala Napi





Tips Membentuk Otot Lengan - Jika kita lebih cermat, rata-rata napi setelah keluar dari penjara memiliki tubuh yang kekar, khususnya untuk yang pria. Iya kan? Padahal seperti kita ketahui bersama, mereka justru punya akses yang lebih terbatas terhadap peralat seperti barbell, treadmill (apalagi nge-gym) dibanding kita. Bahkan makanannya pun juga gak bergizi-gizi amat alias seadanya. Lalu kenapa mereka bisa sebugar itu ya?

Mungkin ‘beberapa’ dari kalian penasaran, sebenarnya latihan apa sih yang mereka lakukan untuk membentuk badan. Oleh sebab itu, pada kesempatan kali ini saya akan bagikan rahasia mereka membentuk otot-otot yang kekar, terutama bagian otot lengan. Tanpa perlu banyak basa basi, berikut cara membentuk otot lengan ala napi yang bisa kamu coba di rumah tanpa harus nge-gym.

5 Tips Membentuk Otot Lengan Tanpa Hsrus ke Gym Ala Napi
Latihan Membentuk Otot Lengan Ala Narapidana Tanpa Nge-Gym


1. Awali latihanmu dengan melakukan Hindu push up. Dibanding dengan push up biasa, ini hasilnya jauh lebih maksimal lho!

5 Tips Membentuk Otot Lengan Tanpa Hsrus ke Gym Ala Napi

Terbatasnya ruang gerak memaksa para napi untuk lebih kreatif dalam melakukan olahraga. Mereka harus bisa memanfaatkan ruangan yang sempit agar bisa mendapatkan hasil yang besar. Salah satu andalan mereka dalam membentuk otot lengan adalah melakukan Hindu push up.

Dibandingkan dengan push up biasa, gerakan ini akan memberikan efek yang jauh lebih maksimal. Karena memang Hindu push up tergolong memiliki gerakan yang lebih dinamis dibanding push up biasa. Gerakan ini melibatkan hampir semua anggota tubuh lho, terutama di bagian dada, bahu, punggung, pinggul, dan trisep.

2. Selanjutnya tingkatkan level push-upmu ke One Arm Push-up. Jangan ngaku laki deh kalau belum bisa melakukan gerakan satu ini hehe

5 Tips Membentuk Otot Lengan Tanpa Hsrus ke Gym Ala Napi

Latihan kebugaran yang dilakukan narapidana memang terbilang cukup ekstrem. Mereka belum dikatakan sebagai lelaki sejati kalau belum bisa melakukan one arm push-up, alias push up dengan satu tangan. Bagi kamu yang pengen membentuk otot sekitar lengan, gerakan semacam ini sangat disarankan.

Caranya gampang kok, pertama posisikan tubuh seperti ketika kamu ingin melakukan push up biasa. Tekuk tangan kiri ke belakang punggung. Jangan lupa beri jarak antara kedua kaki agar lebih seimbang. Turunkan badan hingga serebah mungkin, tapi juga jangan sampai menyentuh lantai ya. Lalu angkat kembali dan lakukan sesuai kemampuan masing-masing, begitu juga untuk tangan kiri.

3. Bagi kamu yang gemar pull up, coba lakukan Commando Pull Ups. Gerakan ini mampu melatih 6 otot sekaligus, nah jadi efisien kan?


5 Tips Membentuk Otot Lengan Tanpa Hsrus ke Gym Ala Napi


Dibandingkan dengan push up, beberapa orang mengaku lebih sulit melakukan pull up, apalagi ketika kamu harus melakukan commando pull ups ini.

Alih-alih menggantungkan tangan di kanan dan samping kiri kepala, commando pull ups mengharuskan kamu bergelantung dengan kedua tangan berada di depan wajah, lalu menarik badan ke dua sisi bar.

Gerakan semacam ini juga pernah diperagakan dalam sebuah film berjudul Rocky. Mungkin kamu pernah melihat gimana bugarnya tubuh Sylvester Stalone dalam film tersebut. Kabarnya mereka terinspirasi dari para napi lho. Wah, keren ya.

4. Dengan bertumpu pada kursi dan ranjang, lakukan gerakan dips guna membangun otot trisep, bahu, lengan, dan core tubuh.

5 Tips Membentuk Otot Lengan Tanpa Hsrus ke Gym Ala Napi


Alih-alih membeli perlengkapan khusus untuk melakukan dips, kamu sebenarnya bisa membentuk otot-otot diatas dengan hanya memanfaatkan kursi dan ranjang.

Sambil membelakangi kursi, letakkan tanganmu pada bagian ujung kursi dengan kaki berada di lantai atau ujung kasur. Lalu mulailah memberi tekanan hingga tubuhmu terangkat ke atas.

5. Meski terlihat mustahil, Pistol Squat sebetulnya berguna banget untuk membangun kekuatan dan keseimbangan tubuh kamu.

5 Tips Membentuk Otot Lengan Tanpa Hsrus ke Gym Ala Napi

Pada dasarnya, pistol squat merupakan gerakan squat yang dilakukan dengan satu kaki. Kaki yang tidak digunakan saat berjongkok diselonjorkan kedepan, hingga kamu terlihat seperti pistol ketika melakukan squat ini (dengan catatan kamu tidak terjatuh ya).



Awalnya mungkin kamu akan merasa kesulitan ketika melakukan gerakan ini. Oleh karenanya, lakukan squat ini dengan berpegangan pada tiang terlebih dulu. Lama-kelamaan tubuhmu akan memperoleh keseimbangan sempurna untuk melakukan pistol squat tanpa pegangan lagi.


Bagaimana, tertarik untuk coba?

Satu hal yang paling mencolok antara latihan biasa dengan latihan ala napi adalah terletak pada repitisi atau pengulangannya. Satu set biasanya mereka isi dengan 20 repetisi. Diselingi dengan 5-10 langkah berjalan sambil mengatur nafas diantara tiap set-nya. Kamu bisa melakukan 20 set yang berisi 20 repetisi untuk mendapatkan hasil yang maksimal. Selamat mencoba.


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