Website Olahraga

Latihan HIIT Untuk Pemula

Tuesday, April 14, 2015

Latihan HIIT Untuk Pemula

Salam sahabat pembaca sekalian, setelah beberapa hari tidak melakukan update postingan. Berikutnya saya akan coba paparkan mengenai latihan HIIT bagi yang memang belum pernah melakukan (pemula) latihan HIIT ini. Dalam postingan ini akan dijelaskan mulai dari tahap pemanasan sampai ke latihan HIIT, mungkin bagi para pemula untuk melakukan latihan HIIT ini terlihat sangat enggan sekali untuk dilakukan karena sepintas terlihat sangat menyiksa sekali. Perasaan tersebut akan hilang ketika anda para pemula mencoba sekali saja melakukan latihan HIIT ini, karena efek yang dihasilkan dari latihan ini sangat terasa pada tubuh kita dan sudah diteliti oleh para pakar olahraga, bisa anda lihat di postingan saya mengenai fakta penelitian mengenai latihan hiit.

Ok, langsung saja langkah-langkah melakukan HIIT untuk pemula. Yang harus diingat adalah tubuh anda harus dalam keadaan sehat atau fit supaya bisa mendapatkan efek yang positif.

HIIT Untuk Beginner (Pemula)

Warming UP (Pemanasan)

Sebelum melakukan latihan fisik selalu diawali dengan yang namanya warming up atau pemanasan sehingga tubuh kita siap untuk melakukan latihan inti dan membuat otot-otot pada tubuh kita suhunya meningkat. Waktu melaksanakan pemanasan sebelum melakukan HIIT adalah 4 menit dengan 5 macam aktifitas peregangan (stretching).
1. Crossover Toe Touch Stretch (30 Detik setiap silangan kaki) Total 60 Detik
2. Standing Crisscross Crunches (30 Detik)
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

3. Torso Rotations (Tanpa Beban Di Tangan 30 Detik)
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
4. High Kicks (60 Detik)

5. Leg Swings, Front to Back (30 Detik Ganti Kaki) Total 60 Detik
http://hosmerchiropractic.com/site/wp-content/uploads/2012/04/Screen-Shot-2012-04-10-at-11.44.34-AM.png 
Bentuk Latihan HIIT Bagi Pemula 
Setelah melakukan pemanasan, berikutnya adalah kegiatan inti yaitu latihan HIIT nya. Gerakan ini saya susun berdasarkan tingkat kemudahan melakukan gerakan dan memang mungkin sudah dikenali gerakannya oleh para pembaca yang memang ingin mencoba melakukan latihan HIIT ini.
1. Jumping Jacks 30 Detik Istirahat 30 Detik
HIIT Jumping Jacks
2. Push Up 30 Detik Istirahat 30 Detik
HIIT Push Up
3. High Knees Running In Place 30 Detik Istirahat 30 Detik
4. Climbers 30 Detik Istirahat 30 Detik
Nah cukup 4 gerakan dulu, coba para pembaca rutinkan rangkaian gerakan tersebut sebanyak 1 set = 5 kali pengulangan rangkaian gerakan di atas (Jumping Jacks, Push Up, High Knees Running In Place dan Climbers). Dalam 1 minggu minimal 3 kali melakukan 1 set rangkaian gerakan di atas, sampai 4 minggu kemudian bisa dilanjut dengan latihan HIIT lainnya dari saya pada postingan sebelumnya. bisa pembaca lihat di related artikel di bawah ini.
Terima kasih para pembaca sekalian, semoga bisa bermanfaat dan bisa membugarkan tubuh kita meskipun dengan waktu latihan fisik yang sebentar.