12 Cara Mengecilkan Lengan Tangan Atas dan Bawah dengan Cepat | DIET SEHAT ALAMI

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12 Cara Mengecilkan Lengan Tangan Atas dan Bawah dengan Cepat





Cara Mengecilkan Lengan Tangan – Memiliki lemak menggelambir di lengan tentunya sangat menganggu penampilan dan juga menurunkan rasa percaya diri kita. Ada banyak faktor yang menyebabkan lenganmu memiliki ukuran besar, mulai dari kurangnya olahraga, pola hidup, konsumsi makanan yang mengandung lemak tinggi, hingga genetika atau keturunan.

Dengan olahraga teratur dan konsumsi makanan sehat mungkin dapat menurunkan berat badan pada kebanyakan orang, akan tetapi untuk mengecilkan daerah tertentu diperlukan olahraga khusus. Bila ingin mengecilkan lengan, kamu harus harus melakukan gerakan khusus untuk melatih otot lengan bagian atas (bisep) dan lengan bagian bawah (trisep).

Cara Mengecilkan Lengan Atas dan Bawah dengan Olahraga Rutin 

cara mengecilkan lengan tangan atas bawah dengan cepatKamu cukup menerapkan latihan-latihan di bawah ini selama 10 menit secara rutin. Jangan lupa lakukan pemanasan dan pendinginan masing-masing lima menit sebelum melakukan latihan ini. Dijamin setelah 1 bulan lengan kamu akan kembali ramping seperti dulu.

1. Lompat tali

Tahukan dengan lompat tali? Nah olahraga simpel satu ini ternyata sangat bermanfaat lho untuk mengecilkan lengan tangan. Kamu bisa melakukan lompat tali setiap pagi hari sesuai dengan kemampuan masing-masing.

Selain membantu mengecilkan lengan, gerakan melompat yangberkelanjutan juga dapat mengecilkan paha dan betismu. Sehingga lompat tali sangat cocok bagi kamu yang benar-benar menginginkan tubuh tinggi dan langsing.

2. Memutar pergelangan tangan

Apabila tak bisa melakukan lompat tali kamu bisa menggantinya dengan memutar pergelangan tangan. Meskipun terlihat sederhana, tapi latihan ini dapat membakar lemak berlebih di area lengan atas secara lebih efektif.

Cara mengecilkan lengan dengan memutar pergelangan tangan:
  • Pertama pegang dumbell dengan bobot sekitar 1-2 pon masing-masing di tangan kanan dan kiri. Jika tak ada dumbell kamu bisa menggantinya dengan pemberat lain seperti botol minuman mineral yang diisi pasir.
  • Selanjutnya buka kakimu selebar bahu. Lalu angkat dua tangan lurus ke depan hingga sejajar dengan bahu.
  • Gerakan pergelangan tangan searah dengan jarum jam. Lakukan secara bergiliran kanan dan kiri untuk hasil terbaik.
3. Press-up
cara mengecilkan lengan tangan atas bawah dengan cepat
Latihan ini hampir mirip dengan push up, tapi lebih menekankan pada otot lengan. Jika kamu bisa melakukannya rutin 10-15 kali sehari hanya dalam 3 mingguan saja lengan akan terlihat ramping.

Cara mengecilkan lengan tangan dengan press-up:
  • Posisikan tubuhmu dengan tertidur tengkurap
  • Angkat tubuh dengan cara meluruskan lengan seperti posisi push up. Kakimu juga harus lurus dan lutut tidak boleh menyentuh lantai
  • Tubuh harus membentuk garis miring dari kepala hingga kaki
  • Kemudian turunkan tubuh dengan menekuk siku hingga ketinggian dada sekitar 5 cm di atas lantai. Tubuhmu pun harus lurus dari kepala hingga kaki. tahan sebentar.
  • Naikan kembali dan lakukan gerakan seperti itu sebanyak 10-15 kali.
4. Close-grip wall push up
cara mengecilkan lengan tangan atas bawah dengan cepat
Olahraga mengecilkan lengan selanjutnya adalah close grip wall push up. Wah namanya kok asing gitu ya hehehe. Intinya, latihan ini mirip push up tapi dilakukan dengan memanfaatkan tembok. Penasaran?

Cara mengecilkan lengan atas dengan close-grip wall push up:
  • Berdirilah tepat di depan dinding dengan lengan lurus ke depan menyentuh dinding
  • Sekarang dekatkan tubuh ke arah dinding sambil menekuk siku. Biarkan tumit sedikit terangkat dari lantai ketika bersandar di dinding agar tubuh lurus
  • Dorong lagi tubuh menjauhi dinding kemudian lakukan sebanyak 10-15 kali.
5. Bench dips
cara mengecilkan lengan tangan atas bawah dengan cepat
Banch dips merupakan latihan yang dilakukan untuk membakar lemak lengan bagian bawah. Latihan ini sangat cocok dilakukan oleh kamu para lelaki yang ingin terlihat lebih kekar berotot.

Cara mengecilkan lengan tangan dengan bench dips:
  • Pertama duduklah di kursi yang stabil (tidak bergeser)
  • Cengkram ujung depan dudukan kursi dengan menggunakan dua tangan
  • Majukan kaki beberapa sentimeter agar kamu lebih mudah ketika mengangkat tubuh nantinya
  • Selanjutnya turunkan tubuh di depan kursi hingga lengan membentuk sudut 90 derajat di belakang dengan lutut-panggul sejajar
  • Angkat tubuh kembali ke atas kursi dan ulangi sebanyak 10-15 kali.
6. Triceps kickbacks
cara mengecilkan lengan tangan atas bawah dengan cepat

Sesuai dengan namanya, latihan ini bertujuan untuk melatih otot trisep atau lengan bawah. Langsung saja simak cara melakukannya berikut ini.
  • Berlututlah dengan lutut kanan menyentuh meja/kursi. Condongkan tubuh ke arah depan.
  • Angkatlah siku kiri ke belakang tubuh. Lalu jagalah agar lengan tertekuk membentuk sudut 90 derajat
  • Sekarang luruskan siku kiri dan naikan lengan ke belakang sejauh-jauhnya
  • Tekuk sikumu untuk kembali ke posisi awal dan lakukan sebanyak 10-15 kali
  • Jangan lupa ganti tumpuan dengan lutut kiri dan ulangi gerakan ini dengan lengan kanan agar seimbang.
7. Triceps push-up

Bagi kamu para wanita pasti sudah pernah melakukan gerakan satu ini. Ya, triceps push up sering disebut juga dengan push-upnya wanita.

Gerakannya hampir sama dengan push up pada umumnya, yakni kamu harus bisa mengangkat tubuh dan menurunkannya kembali tanpa menyentuh matras.

Bedanya triceps push-up ini dilakukan dengan menggunakan tumpuan lutut dan telapak tangan agak sedikit rapat. Untuk lebih jelasnya kamu bisa lihat gambar di bawah ini.

cara mengecilkan lengan tangan atas bawah dengan cepat

Jangan lupa lakukan rutin sebanyak minimal 10 kali ya.

8. Counter push-up
cara mengecilkan lengan tangan atas bawah dengan cepat

Masih seputar varian olahraga push-up. Nah, selanjutnya kamu bisa mencoba counter push up. Pada dasarnya ini sama dengan push-up, cuman dimodifikasi dengan menggunakan meja sebagai tumpuannya.

Cara mengecilkan lengan atas dan bawah dengan counter push-up:
  • Berdirilah diatas meja yang tidak bisa bergeser. Letakan kedua tangan di tepian meja tersebut lalu luruskan. Kamu bisa agak sedikit mundur memberi jarak
  • Posisikan tubuh miring dengan tumit terangkat sedikit
  • Gerakan tubuh ke bawah mendekati meja tapi jangan sampai menyentuh. Angkat kembali dan lakukan sesuai kemampuan kamu masing-masing.

9. Pull-up
cara mengecilkan lengan tangan atas bawah dengan cepat

Tahukah kamu dengan olahraga satu ini? Yup, pull up merupakan latihan fisik yang dilakukan dengan cara bergelantungan mengangkat tubuh keatas.

Meski terlihat mudah, tapi banyak sekali yang belum bisa melakukannya dengan sempurna walau hanya sekali saja. Berani coba?

Cara mengecilkan lengan atas dan bawah dengan pull-up:
  • Posisikan tubuh berdiri tegak dibawah tiang yang kuat
  • Angkat kedua tangan kemudian genggam erat tiang datar diatas kepala tadi
  • Sekarang angkat tubuh keatas hingga kepala melewati tiang
  • Lakukan sesuai dengan kemampuan kamu masing-masing.

10. Triceps extension
cara mengecilkan lengan tangan atas bawah dengan cepat
Weight lifting termasuk latihan dengan menggunakan bantuan beban. Kamu bisa menggunakan beban apapun asalkan beratnya satu kilogram.

Cara mengecilkan lengan tangan dengan weight lifting:
  • Posisikan tubuh berdiri tegak dengan kedua kaki lurus agak rapat
  • Pegang erat beban yang sudah disiapkan tadi dengan dua tangan
  • Angkat kedua tangan keatas kepala lurus, kemudian secara perlahan turunkan ke belakang sambil menekuk siku. Pastikan lengan pada posisi lurus ke atas
  • Tahan sebentar kurang lebih 10 detik dan lakukan kembali.

11. Weighted punch

cara mengecilkan lengan tangan atas bawah dengan cepat

Weighted punch dilakukan dengan memanfaatkan dua buah beban yang dipegang tangan kanan dan kiri. Untuk melakukannya sangatlah mudah sekali.

Kamu tinggal menggerakan tangan kanan-kiri secara bergantian ke atas dan ke bawah. Lakukan latihan ini hingga otot sekitar lengan terasa.

12. Scissors (gerakan mengunting)

cara mengecilkan lengan tangan atas bawah dengan cepat

Scissors sebetulnya termasuk latihan kardio. Latihan ini dilakukan mirip seperti gerakan gunting. Karena termasuk latihan kardio, scissors sangat cocok untuk meningkatkan daya tahan tubuhmu.

Cara mengecilkan lengan tangan dengan scissors:
  • Berdirilah tegak dengan tangan terangkat lurus ke depan sejajar dengan bahu
  • Gerakan tangan kanan ke arah kanan dan tangan kiri ke arah kiri (membuka). Ketika membuka usahakan kakimu juga ikut membuka bersamaan dengan tangan
  • Selanjutnya tarik kembali kedua tangan kedepan lurus hingga tumpang tindih, begitupun dengan kedua kakimu harus silang.
  • Lakukan secara bergantian hingga keluar banyak keringat.
Bagaimana, gampang kan? Itulah beberapa olahraga mengecilkan lengan yang bisa saya share kali ini. Kamu tak perlu mencoba semuanya, cukup pilihlah salah satu yang menurutmu paling mudah kemudian terapkan secara rutin. Jangan lupa share hasilnya di kolom komentar ya.



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