9 Gerakan Yoga Simpel untuk Mengecilkan Perut Buncitmu | DIET SEHAT ALAMI

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9 Gerakan Yoga Simpel untuk Mengecilkan Perut Buncitmu





Perut rata tanpa gundukan lemak sana-sini kayaknya jadi penampilan yang diidamkan banyak orang, apalagi kamu yang saat ini sudah berumah tangga. Dengan perut yang rata, rasanya semua pakaian bisa dikenakan lebih sempurna.

Nggak ada lagi tuh ceritanya harus mengenakan pakaian diatas size yang seharusnya supaya perut buncit enak dipandang mata. Kamu pun bisa melenggang bebas mengenakan pakaian yang pas badan tanpa perlu khawatir ada lipatan di perut yang mengganggu pandangan.
Gerakan yoga mengecilkan perut buncit Vrksasana
Yoga untuk mengecilkan perut buncit via alodokter.com
Namun sayangnya, untuk mendapatkan perut rata banyak perjuangan yang harus kamu lakoni. Mulai dari olahraga, diet ketat, hingga mengatur pola makan dengan yang sehat. Itu pun belum tentu mendapatkan hasil yang diidamkan.  

Lantas, bagaimana sih cara yang efektif itu? Nah berikut beberapa gerakan yoga mengecilkan perut buncit yang bisa kamu coba di rumah. Dijamin ampuh!

Gerakan Yoga untuk Mengecilkan Perut Buncit

1. Tadasana

Sebelum memulai yoga demi mengecilkan perut buncit, awali yoga dengan gerakan tadasana. Karena termasuk gerakan yoga untuk pemula, sehingga tadasana sangat mudah dilakukan.

Caranya:
Gerakan yoga mengecilkan perut buncit tadasana

Berdirilah tegak diatas matras dan letakan tangan disamping badanmu. Kemudian berjinjit dan tarik kedua tanganmu ke atas sembari menarik nafas. Setelah 5 detik, kamu bisa kembali kembali menapak ke matras sembari menghela nafas. Lakukan latihan seperti itu sebanyak 5-10 kali.

Pose ini memiliki banyak sekali manfaat seperti melatih posisi tubuh tetap tegak secara alami, dan membuat otot tubuh bekerja secara seimbang. Selain itu, posisi ini juga dapat melancarkan sirkulasi darah sekaligus mengencangkan otot perutmu saat posisi menjinjit dan menapak.

2. Padahastasana

Gerakan yoga selanjutnya yang bisa membantu menghilangkan perut buncitmu adalah padahastasana. Jujur saja, pasti kamu pernah melakukan pose ini kan?

Caranya:

Gerakan yoga mengecilkan perut buncit padahastana

Posisikan badan tegak kemudian angkat kedua tanganmu ke atas sembari menarik nafas. Lalu letakkan kedua tangan ke telapak kakimu sembari menghembuskan nafas. Bertahanlah pada posisi ini selama 60 detik. Ulangi gerakan ini sebanyak 5-10 kali.

Gerakan yoga ini bisa mengantarkan oksigen ke otak sekaligus melenturkan otot yang kaku. Selain itu juga bisa membantu membakar dan mengencangkan otot di perutmu. Sehingga bukan tak mungkin perut buncitmu akan sirna perlahan.

Note: jika kamu belum terbiasa melakukan gerakan yoga, kamu tidak perlu memaksakan diri untuk pose sempurna seperti pada gambar. Lakukan sesuai kemampuan masing-masing dulu.

3. Paschimottanasana

Yoga ternyata tidak hanya membuat pikiran menjadi lebih tenang, tapi olahraga ini pun juga bisa membakar lemak perut yang menyurutkan kepercyaan diri kita. Nah, salah satu gerakan yoga yang bisa mengecilkan perut sekaligus menenangkan pikiran adalah paschimottanasana.

Caranya:

Gerakan yoga mengecilkan perut buncit

Pertama duduk di matras dengan posisi kedua kaki lurus ke depan. Pastikan punggung dalam posisi tegak. Kemudian tarik nafas dan kempeskan perutmu. Lalu peganglah kakimu dengan tangan sembari mencium lutut kaki. Tahan posisi ini selama 60 detik, dan lakukan sebanyak 5-10 kali. Ingat, kamu tidak perlu memaksakan diri jika belum terbiasa melakukan yoga.

4. Pavanamuktasana

Yoga pun bisa menjadi olahraga yang membuatmu tak perlu keluar rumah panas-panasan hanya demi membakar lemak di perut. Karena sekarang kamu bisa melakukan pose yoga pavanamuktasana yang bisa dilakukan di rumah, bahkan sembari tiduran diatas kasur lho. Cocok deh buat yang suka mager (malas gerak).

Caranya:
Mengatasi perut buncit dengan yoga via eyogaguru.com

Rebahkan tubuhmu dan selonjorkan kedua kakimu. Lalu secara perlahan kamu ambil nafas dan angkat wajah serta kaki kananmu. Kemudian cium lututmu sembari menghembuskan nafas. Pastikan tubuhmu tetap rata diatas matras ya.

Agar gerakanmu semakin sempurna, kamu bisa melakukannya dengan tiga tahap. Pertama, kaki kiri dulu sebanyak 5 kali. Kedua, kaki kanan sebanyak 5 kali. Dan ketiga, kedua kaki sebanyak 5 kali. Gerakan ini bisa membantu tubuh lebih lentur, mengolah nafas, dan yang pasti mengecilkan perut buncitmu.

5. Naukasana

Terkadang perut buncit menyebabkan kita merasa kurang percaya diri. Tanpa harus malu lebih lama lagi, kamu bisa memangkas lemak perut dengan gerakan naukasana yang mirip kapal ini.

Caranya:
Gerakan yoga mengecilkan perut buncit
Mengecilkan perut buncit dengan yoga via eyogaguru.com

Pertama-tama berbaringlah diatas matras, lalu rapatkan kedua kaki dan tanganmu dalam sikap sempurna. Perlahan-lahan tarik nafas dan angkat lengan, kepala, dan bahumu keatas.

Selain itu jangan lupa angkat juga kakimu hingga posisi seperti gambar diatas. Pusatkan beban tubuhmu di bagian pusar kemudian tahan selama 30-60 detik sesuai kemampuan masing-masing. Ulangi sebanyak 5 kali untuk hasil terbaik.

Adanya kontraksi pada gerakan ini dapat membuat otot perutmu lebih kencang dan terlatih dengan baik. Sehingga timbunan lemak di perutmu bisa terbakar secara optimal. Bila kamu rutin melakukan gerakan yoga ini, nggak jarang perutmu yang dulu rata akan kembali lagi.

6. Uttanpadasana

Uttanpadasana termasuk salah satu gerakan yoga yang cukup populer. Selain dapat mengecilkan perut buncit, ia juga bisa membuat kakimu lebih jenjang. Jadi, hanya dengan sekali latihan saja kamu akan dapat 2 keuntungan.

Caranya:
Gerakan yoga mengecilkan perut buncit Uttanpadasana
Pertama posisikan tubuh berbaring di kasur atau matras dengan sikap sempurna (kaki lurus dan tangan disamping). Kemudian secara perlahan angkat kakimu 40 derajat hingga tegak lurus. Tahan posisi ini selama 60 detik. Lalu turunkan secara perlahan dan ulangi sebanyak minimal 5 kali.

7. Bhujangasana

Pose yoga yang satu ini sekilas mirip dengan ular cobra ya. Gerakan bhujangasana sudah terbukti ampuh dalam mengencangkan otot perut. Selain itu, gerakan yoga ini juga dapat membantu mengatasi sakit pinggang lho.

Caranya:

Gerakan yoga mengecilkan perut buncit

Rebahkan tubuhmu dengan posisi tengkurap dan kaki lurus diatas matras. Letakkan kedua telapak tanganmu tepat di bawah bahu. Kemudian tekanlah telapak tanganmu dan angkat tubuhmu secara perlahan hingga seperti pada gambar sembari menarik nafas. Tahan pada posisi ini selama 60 detik.

Note: jangan memaksakan diri untuk melakukan hingga tegak lurus seperti pada gambar. Lakukan sesuai kemampuan masing-masing minimal 5 kali.

8. Marjariasana

Jika bhujangasana mirip ular cobra, marjariasana mungkin lebih mirip dengan kucing. Yup, gerakan yoga ini dilakukan seperti ketika kucing berjalan. Dikarenakan pose yang cukup simpel dan tidak banyak gerakan, ibu hamil pun boleh lho melakukan pose ini.

Caranya:
Gerakan yoga mengecilkan perut buncit marjariasana

Posisikan tubuh seakan ingin merangkak dengan pergelangan tangan sejajar bahu. Jangan lupa posisikan lutut di bawah bahu. Kemudian tarik nafas panjang dan kuatkan otot perut sambil menarik bagian bo’kong ke atas.

Tahan selama 30 detik, lalu hembuskan nafas sembari mengangkat dagu ke atas dada. Usahakan ketika melakukannya punggung dan bo’kong lengkung ke bawah.

9. Vrksasana

Vrksasana sebenarnya termasuk gerakan yoga paling dasar yang cukup sederhana. Namun meski demikian, pose ini tetap ampuh untuk merontokkan lemak yang membuat perutmu buncit.

Caranya:
Gerakan yoga mengecilkan perut buncit Vrksasana

Pertama posisikan tubuh berdiri tegak dengan kedua tangan berada di samping. Pastikan kedua kaki rapat dan saling bersentuhan. Kemudian taruh telapak kaki kiri ke bagian dalam paha kanan. Lalu tarik tangan ke depan sejajarkan dengan tinggi dada hingga keduanya menempel (lihat gambar).

Tahan pada posisi tersebut hingga 30 detik. Kemudian ulangi lagi untuk kaki yang kiri dengan gerakan sama. Untuk hasil terbaik kamu bisa melakukannya sebanyak 5-10 kali selama sehari.

Mengecilkan perut buncit tak melulu harus mengonsumsi obat-obatan, kamu pun juga harus membakar lemak melalui olahraga. Tak hanya jogging atau senam aerobik di luar ruangan, kini kamu bisa membuat perut lebih kencang melalui yoga yang bisa dilakukan dimana saja. Selamat mencoba.

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