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5 Jenis Olahraga Murah yang Dapat Mengecilkan Perut Buncit – Buku Diet Skip to content Jenis-jenis olahraga untuk mengatasi perut buncit. Perut buncit atau dikenal juga dengan sebutan obesitas perut merupakan gejala tubuh yang disebabkan penumpukan lemak pada bagian perut. Ada dua macam lemak yang ada di dalam tubuh, yaitu lemak viseral dan lemak subkutan. Lemak viseral yaitu lemak yang berada di sekitar organ dalam tubuh dan tidak terlihat. Lemak viseral sangat sulit untuk dihilangkan dan berbahaya karena dapat meningkatkan risiko penyakit. Sedangkan lemak subkutan adalah lemak yang berada di bawah kulit dicubit dan terlihat.
Penyebab Perut Buncit Ada beberapa penyebab seorang mengalami perut buncit, misalnya asupan makanan yang lebih besar dari pada kebutuhan tubuh. Jika kita banyak makan, namun kurang beraktivitas, maka dapat menyebabkan perut buncit. Selain itu, kebiasaan merokok, banyak minum minuman bersoda, dan faktor keturunan juga dapat menyebabkan terjadinya perut buncit.
Buka juga : 2 Cara melangsingkan perut buncit secara alami
Ukuran Perut Buncit Lantas apakah anda merupakan orang dengan perut buncit? Untuk mengetahui apakah anda adalah orang dengan perut buncit, ukurlah lingkar pinggang Anda menggunakan meteran dengan posisi sejajar ujung tulang panggul dan pusar. Seorang laki-laki menderita obesitas perut jika lingkar pinggangnya lebih dari 90 cm. Sedangkan untuk wanita lebih dari 80 cm.
Bahaya Perut Buncit Secara sederhana, perut buncit disebabkan asupan makanan yang melebihi kebutuhan, atau kurangnya aktivitas fisik pada tubuh, sehingga lemak menumpuk pada tubuh, khususnya di perut. Jika perut buncit tidak segera di atas, makan akan terkena risiko penyakit regeneratif, antara lain : penyakit jantung, diabetes, stroke, gangguan pernapasan, insomnia, dan kolesterol. Oleh karena itu, jika anda adalah termasuk pemilik perut buncit, segera di kecilkan. Ada banyak cara yang bisa digunakan untuk mengecilkan perut buncit, salah satunya adalah olah raga.
Jenis-Jenis olahraga yang dapat mengecilkan perut buncit Olahraga adalah salah satu cara yang cukup efektif untuk mengecilkan perut buncit. Selain dapat membuat badan menjadi lebih segar dan bugar, tentu hemat dan aman jika dilakukan. Dari pada mengkonsumsi obat tertentu yang biasanya mengakibatkan adanya efek samping, atau membuat makanan yang sulit untuk dibuat. Jadi bagi anda yang mengalami masalah perut buncit, berolahraga adalah salah satu solusinya.
Buka juga : 6 Minuman Lezat yang Dapat Mengecilkan Perut Buncit
Sebenarnya hampir sebagian besar jenis olahraga dapat menurunkan berat badan atau perut buncit, namun ada beberapa jenis olah raga yang memberikan manfaat langsung pada perut. Beberapa diantaranya adalah jalan kaki, jogging, lari, dan bersepeda.
1. Jalan kaki Zaman sekarang di mana mobilitas kita terbantu dengan adanya sepeda motor, mobil, bus, dan kendaraan lain membuat kita jarang mengggunakan kaki kita untuk berjalan kaki. Ini juga yang mengakibatkan terjadinya perut buncit. Jalan kaki adalah jenis olah raga yang mudah dilakukan kapanpun dan dimanapun. Kita juga tidak perlu membayar untuk melakukan aktivitas ini. Untuk mendapatkan manfaat yang maksimal dalam mengecilkan perut buncit, kita dapat melakukan aktivitas jalan kaki 30 – 40 menit setiap hari.
Jika tempat anda tidak memungkinkan untuk jalan kaki selama 30 menit, kita dapat mengubah pola keseharian kita, misalnya lebih memilih naik tangga dari pada naik lift, atau mencari tempat parkir yang jauh dengan kantor kita. Jadi kita terpaksa untuk jalan kaki lebih jauh.
2. Jogging Jogging atau lari santai merupakan alternatif kedua untuk mengecilkan perut buncit. Berbeda dengan jalan kaki yang bisa dilakukan dimanapun, jogging dapat kita lakukan seminggu sekali ketika akhir pekan. Untuk jogging, tidak ada treatmen tersendiri berkaitan dengan jarak atau lamanya kita berlari. Hal ini karena sesuai dengan kemampuan kita. Jika kita tidak terbiasa dengan berlari, kita dapat memulainya dengan jogging selama 10 menit yang diselingi dengan jalan kaki.
3. Bersepeda Selain jalan kaki dan jogging, bersepeda juga dapat dilakukan untuk mengecilkan perut buncit. Bersepeda sesering mungkin sampai perut buncit anda benar-benar teratasi. Bersepeda 30 menit sama halnya dengan pembakaran kalori sebesar 300 kalori. Selain menjaga perut kita supaya tidak buncit lagi, bersepeda juga dapat melatih otot paha dan tungkai Anda agar lebih kuat.
4. Berenang Berenang adalah jenis olahraga selanjutnya yang dapat mengecilkan perut buncit. Berenang tidak harus dilakukan di kolam renang yang mahal, tetapi dapat dilakukan di sungai atau di laut. Dengan berenang, orang dapat melakukan olahraga tanpa memberikan beban pada bagian tubuh tertentu, misalnya kaki. Jadi dalam hal ini, olahraga renang lebih dikhsuskan pada orang yang mempunyai berat badan berlebih. Dengan berenang, kaki tidak akan terbebani dengan beban berat tubuh.
4. Senam Aerobik Senam aerobik merupakan olahraga yang disarankan untuk mengecilkan perut buncit karena dapat membakar kalori secara bertahap dan konsisten. Senam aerobik berbeda dengan lari atau jogging. Di dalam senam ada ritme dengan gerakan yang teratur mulai dari gerak pemanasan, inti, dan pendinginan. Dengan melakukan senam, asupan oksigen yang digunakan tidak cepat habis dan dapat membakat lemak dengan efektif.
Buka juga : 9 Alasan Kegagalan Mengurangi Lemak di Perut
5. Olahraga pembentuk otot perut Jika pembaca kurang cocok dengan keempat jenis olahraga di atas, anda dapat mencoba jenis olahraga khusus yang bertujuan untuk membentuk tot perut dan mengecilkan perut buncit. Beberapa jenis olahraga yang dapat membentuk perut ialah : a) Sit up Sit up mengajarkan pada gerakan yang mampu membakar tumpukan lemak dan membentuk otot-otot di perut. b) Back up Back up mempunyai gerakan yang berkebalikan dengan sit up. Apabila sit up dilakukan dengan posisi terlentang, maka back up dilakukan dengan posisi tengkurap. c) Sikap lilin Kita juga dapat mengecilkan perut buncit dengan gerakan sikap lilin. Caranya angkat kedua kaki lurus ke atas hingga perut Anda terangkat, lalu sangga perut dengan kedua tangan di sebelah kanan dan kiri pinggang. d) Ball crunch Gerakan ball crunch yaitu gerakan sit up yang dilakukan di atas bola karet besar. e) Belly dance Belly dance merupakan olahraga yang menggunakan tarian sebagai gerakan dasarnya. Olahraga ini dapat membakar lemak di perut, dan membentuk masa otot perut.