9 Cara Mengecilkan Betis dan Paha dengan Cepat Secara Alami | DIET SEHAT ALAMI

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9 Cara Mengecilkan Betis dan Paha dengan Cepat Secara Alami





Cara Mengecilkan Betis dan Paha – Memiliki kaki dengan betis terlihat jenjang tentu menjadi impian semua orang. Apalagi untuk wanita, mereka rela melakukan apa saja untuk mendapatkan siluet ramping ini.

Seorang wanita yang memiliki betis dan paha besar akan terlihat tidak proporsional. Ditambah lagi jika kamu bertubuh pendek, wah tentunya akan semakin memperburuk penampilan. Maka dari itu sebaiknya kecilkan secepatnya.

Untuk mendapatkan betis yang proporsional, ada baiknya kamu melakukan beberapa olahraga ringan dan ditunjang dengan pola hidup sehat. Bagaimana caranya? Berikut cara mengecilkan betis dan paha dengan cepat secara alami.

Cara Mengecilkan Betis dan Paha dengan Cepat Secara Alami

Cara Mengecilkan Paha dan Betis dengan Cepat Secara Alami


1. Lari

Lari termasuk salah satu olahraga yang murah meriah. Tanpa perlu fasilitas penunjang yang mahal kamu bisa melakukannya. Selain murah, lari juga bisa membantu menurunkan berat badan, mengurangi massa otot betis, dan membuat tubuh bugar.

Lari yang dimaksud disini bukan lari cepat lho ya. Kenapa? Karena jika kamu melakukan lari cepat sebenarnya justru akan membuat betis semakin besar. Oleh sebab itu, berlarilah secara pelan sekitar 30-60 menitan untuk mendapatkan betis ramping.

2. Berenang

Pengen tubuh cepat tinggi? Kamu bisa mencoba renang secara rutin. Olahraga ini dapat melatih seluruh otot tubuh, mulai dari kaki, betis, paha, hingga perut, dan lengan. Tidak hanya mengecilkan saja, tubuhmu pun akan semakin kencang.

Berenang bisa kamu lakukan seminggu sebanyak minimal 3 kali untuk mendapatkan hasil terbaik. Jangan lupa lakukan pemanasan terlebih dahulu sebelum berenang guna mencegah kram otot.

3. Gerakan memanjang

Gerakan ini sangat mudah untuk dilakukan. Meskipun terlihat sepele, gerakan memanjang terbukti cukup ampuh untuk mengecilkan paha dan betis.

Cara mengecilkan betis dan paha dengan gerakan memanjang:
  • Kamu bisa berdiri di dekat dinding yang nantinya akan digunakan sebagai media melakukan gerakan ini. Upayakan untuk berdiri setidaknya 30 cm dari dinding tersebut.
  • Selanjutnya letakan kaki kiri kamu ke belakang atau berjarak kurang lebih 90 cm dari dinding. Letakan kedua telapak tangan di dinding sejajar dengan bahu dan tekuk kaki kanan dengan posisi kaki kiri tetap lurus.
  • Kemudian, perlahan dorong pinggul kamu ke depan dengan posisi kaki kiri tetap di tempatnya. Tahan posisi seperti ini selama sekitar 30 detik, setelah itu tukar posisi kaki kamu.

4. Perenggangan

Ada banyak sekali manfaat melakukan gerakan perenggangan. Selain bisa membuat otot lebih fleksibel, gerakan semacam ini ternyata juga cukup efektif untuk mengecilkan betis dan paha.

Kamu bisa melakukan gerakan perenggangan seperti nomor tiga tadi secara rutin. Namun jika ingin gerakan yang lebih bervariasi lagi, kamu bisa memilih pilates ataupun yoga.

Cara Mengecilkan Betis dan Paha dengan Cepat Secara Alami

5. Bersepeda

Olahraga mengecilkan paha dan betis selanjutnya adalah bersepeda. Mengayuh sepeda tak hanya membantu membakar lemak saja, tapi juga bisa menjaga sirkulasi darahmu tetap lancar.

Lakukan sepeda santai minimal selama 30 menitan sehari untuk mendapatkan hasil terbaik. Agar semakin seru kamu bisa sepeda santai keliling kota sambil rekreasi.

6. Lompat tali

Satu lagi olahraga mengecilkan paha dan betis yang murah meriah. Yup, lompat tali. Gerakan melompat secara berkelanjutan dapat membakar lemak yang ada di bagian betis dan paha.

Bahkan jika dilakukan secara rutin lompat tali dapat membantu mengoptimalkan tinggi badanmu. Usahakan sehari kamu melakukan lompat tali minimal 30 kali.

7. Walking lunges

Walking lunges merupakan latihan yang memusatkan pada otot betis dan paha. Untuk melakukannya sangatlah mudah sekali, langsung saja simak caranya berikut.

Cara Mengecilkan Betis dan Paha dengan Cepat Secara Alami
  • Berdirilah tegak kemudian letakan kedua tangan di pinggul
  • Kencangkan otot perutmu lalu mulailah melangkah dengan kaki kiri
  • Sekarang tekuk kaki kanan sejajar dengan lantai membentuk sudut 90 derajat
  • Tahan pada posisi ini selama beberapa menit sesuai kemampuan masing-masing
  • Lakukan gerakan yang sama untuk kaki kanan. Usahakan masing-masing kaki mendapatkan jatah sebanyak 10-15 kali gerakan.

8. Jump squats
Cara Mengecilkan Betis dan Paha dengan Cepat Secara Alami

Pasti kamu tau dengan latihan ini. Sama halnya dengan walking lunges, jump squats juga memusatkan gerakan pada paha dan betis.

Hanya dengan melakukan gerakan ini secara rutin selama sebulan saja saya jamin kamu akan memiliki betis ramping. Buktikan sendiri.

Cara mengecilkan betis dan paha dengan jump squats:
  • Pertama berdirilah tegak kemudian buka kaki selebar pinggulmu
  • Kencangkan perut ke bagian dalam lalu tekuk paha sejajar dengan lantai
  • Sekarang lompatlah setinggi mungkin, kemudian posisikan kembali tubuh seperti semula
  • Untuk hasil terbaik lakukan sebanyak 10-15 kali.

9. Leg circles

Leg circles awalnya digunakan untuk mengencangkan daerah kewanitaan. Namun setelah diteliti ternyata ia juga bisa mengecilkan paha dan betis yang besar. Latihan ini sangat cocok untuk kamu para ibu rumah tangga.

Cara Mengecilkan Betis dan Paha dengan Cepat Secara Alami

Cara mengecilkan paha dan betis dengan leg circles:
  • Posisikan tubuh berbaring terlentang, lalu kencangkan otot perutmu
  • Tekuk kaki kirimu kemudian kaki kanan angkat lurus ke atas
  • Lakukan gerakan melingkar untuk kaki kanan searah dengan jarum jam sebanyak 10 kali. Kemudian lakukan gerakan berlawanan arah jarum jam juga 10 kali
  • Setelah itu turunkan kaki kanan dan lakukan dengan cara yang sama untuk kaki kiri.
Bagaimana, gampang kan?

Itulah beberapa cara mengecilkan betis dan paha dengan cepat tanpa operasi. Kamu tak perlu mencoba semua olahraga diatas, tapi cukup pilih salah satu saja kemudian lakukan secara rutin setiap hari. Selamat mencoba dan jangan lupa share hasilnya di kolom komentar ya.





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