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Old 19th September 2016, 02:40 PM   #1
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Default Cara Mudah Dan Sederhana Membentuk Perut Sixpack

Ada berbagai macam latihan untuk membentuk perut sixpack. Yang terpenting, lakukanlah secara rutin, jangan terlalu diforsir, jika terlalu berlebihan maka otot perut anda justru bisa cedera.

Plank

Posisi tubuh layaknya pushup, beban tubuh pada kedua tangan, luruskan kedua kaki ke belakang, kontraksikan otot perut dan lakukan selama 30 detik.

Mountain climber

Posisi tubuh seperti Push-up, kedua telapak tangan di lantai, tekuk kaki kanan ke depan, luruskan kaki kiri ke belakang, dan dengan cepat tukar posisi kaki kanan dan kaki kiri.

Spiderman push up

Posisi tubuh layaknya pushup, beban tubuh pada kedua telapak tangan, lutut kanan ditarik sampai siku tangan kanan, dan kembali ke posisi awal.

Bicycle crunch

Berbaringlah telentang, tangan di belakang kepala, kedua kaki diangkat sedikit ke atas, kaki kiri dan kanan ditekuk secara bergantian layaknya mengayuh sepeda , angkat sedikit kepala dan bagian tubuh atas, siku tangan kanan diarahkan ke lutut kiri secara bergantian.

Bicycle maneuver

Berbaring di lantai, letakkan kedua tangan di samping kepala, dan tarik lutut 45 derajat.

Side jacknife

Berbaring dengan posisi tubuh miring ke kiri, tangan kanan memegang kepala, letakkan tangan kiri di atas dada, angkat kaki kanan ke atas bersama dengan tubuh, dan kembali ke posisi awal.

Jackknife sit up

Berbaring lurus, luruskan lengan ke atas, di belakang kepala, angkat pinggang sambil mengangkat kedua lengan beserta kedua kaki.

Hip extension

Berbaring telentang, kedua kaki bertumpu pada swiss ball, kedua tangan rileks di samping tubuh dan angkat kedua kaki secara bergantian ke atas.

Hip raise

Berbaring telentang, kedua tangan terbuka di samping tubuh, tekuk Lutut ke atas, pinggul diangkat ke atas, tahan beberapa saat, kembali ke posisi semula.

Curl up

Berbaringlah di lantai, tekuk lutut hingga membentuk 90 derajat, telapak kaki menyentuh lantai, tangan lurus kedepan dan baringkan di lantai, angkat badan secara perlahan dan turunkan kembali.

Pulse up

Berbaring terlentang, posisikan kedua tangan di samping tubuh, angkat kedua kaki dari lantai, tekuk lutut ke atas membentuk sudut siku-siku, angkat kedua kaki lurus ke atas dan kembali ke posisi semula.

Vertical leg crunch

Berbaring di lantai, letakkan kedua tangan di belakang kepala, angkat dan luruskan kaki di udara, silangkan kaki di bagian lutut dan tekukan sedikit dan angkat badan ke arah lutut.

Semoga cara sederhana di atas dapat membantu kalian untuk mendapatkan tubuh sixpack sempurna dan sehat.
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Old 19th September 2016, 04:57 PM   #2
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Default Re: Cara Mudah Dan Sederhana Membentuk Perut Sixpack

Bantu up gan, sambil nitip link ya ..
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Old 27th October 2016, 02:26 PM   #3
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Default Re: Cara Mudah Dan Sederhana Membentuk Perut Sixpack

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