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PEMANASAN FUTSAL: Manfaat dan Cara Melakukannya Dengan Benar Skip to content Sama dengan olahraga lainnya, sebelum bermain futsal sebaiknya kita melakukan pemanasan futsal terlebih dahulu. Karena sepertti kita ketahui, permainan futsal sangat mengandalkan aktivitas yang tinggil dari awal sampai akhir permainan. Terutama saat kita terus berlari atau bergerak baik saat membawa bola atau bergerak tanpa bola.
Untuk itu fisik pemain futsal harus di persiapkan dengan baik sebelum pertandingan di mulai. Dan salah satunya dengan melakukan beberapa gerakan pemanasan ringan seperti joging, lari lari kecil megelilingi lapangan futsal sekitar 10 menit. Karena dengan pemanasan bisa menghangatkan otot dan juga persendian, sehingga otot menjadi lebih lentur dan bisa terhindar dari cedera yang tak di inginkan.
Hal yang perlu mendapat perhatian lebih ketika melakukan pemanasan sebelum bermain futsal terutama di bagian pinggang ke bawah, tertutama pergelangan kaki, betis, lutut dan bagian paha. Karena dalam bermain futsal, bagian bagian tubun ini mendapat beban yang lebih seperti saat berlari, menggiring bola dan menendang bola. Bahkan tidak jarang para pemain futsal lebih banyak mendapat cidera terkilir di pergelangan kaki atau luka pada lutut ketika jatuh.
4 manfaat pemanasan sebelum bermain futsal 1. Meningkatkan Suhu Tubuh Dengan melakukan pemanasan, membuat kapiler pembuluh darah menjadi lebih lebar. Hal ini memungkinkan untuk bisa mendapatkan oksigen yang lebih banyak, yang nantinya bisa di salurkan ke otot dalam rangka untuk mendapatkan energi yang maksimal ketika bermain futsal.
2. Meningkatkan Detak Jantung Secara Bertahap Saat sedang bermain futsal , otot akan banyak membutuhkan oksigen lebih banyak dari biasanya. Dan jantung akan dituntut agar berdetak lebih kencang memompa darah yang akan di salurkan ke setiap otot tubuh kita. Untuk bisa menyesuaikan kondisi ini, maka detak jantung dapat dilatih berdetak cepat secara bertahap dengan cara melakukan pemanasan agar jantung nantinya tidak kaget.
3. Mengurangi Resiko Cedera. Permainan futsal adalah permainan yang sangat cepat dan terkadang berjalan keras. Jika tidak melakukan pemanasan dahulu, resiko yang paling di dapat biasanya adalah cidera. Untuk bisa mengurangi resiko terkena cidera, bisa dengan melakukan pemanasa terbaik dengan melatih kelenturan persendian otot otot pada tubuh kita.
Harus di ketahui, jika pemanasan sebelum bermain futsal tidak hanya berfungsi untuk bagian tubuh atau fisik saja. Akan tetapi juga bagus untuk mempersiapkan mental bermain yang baik. Dengan sudah melakukan pemanasan lebh dahulu, maka dapat mempersiapkan mental agar berpikir positif serta tidak merasa grogi dalam menghadapai pertandingan yang di jalani.
Untuk waktu pemanasan yang ideal ketika melakukan pemanasan sebelum bermain futsal, tiap individu berbeda beda, karena tidak ada standar waktunya. Namun sebaiknya melakukan pemanasan futsal kurang lebih antara 10 hingga 20 menit dengan di tandai sampai keluar keringat, yang berarti suhu otot telah meningkat.
Baca juga: teknik dasar bermain futsal
Tips Pemanasan Yang Sebaiknya Dilakukan Sebelum Bermain Futsal Ada beberapa gerakan ringan yang bisa di lakukan sebagai salah satu alternatif pemanasan sebelum bermain futsal. Seperti dengan melakukan lari lari kecil atau dengan jogging mengitari laoangan futsal sekitar 5-10 menit. Gerakan ini akan sangat membantu untuk menghangatkan otot dan juga persedian, sehingga otot akan menjadi lebih lentur dan bisa meminimalkan resiko cedera.
Selanjutkan bisa di teruskan dengan melakukan pemanasan perengangan otot. Bisa dengan melakukan gerakan di beberapa bagian seperti telapak kaki, betis, tungkai atau juga pergelangan kaki, pinggang, bahu lengan dan bagian kepala sekitar 8-10 hitungan.
Namun ada beberapa bagian yang harus di perhatikan seperti bagian pinggang ke bawah terutama pergelangan kaki, lutut, paha dan betis. Mengingat bagian tubuh ini mendapat beban lebih dari gerakan saat lari, menedang bola atau mengolah bola saat bermain futsal. Hal ini bertujuan untuk menghindari cedera, luka saat jatuh dan terkilir di bagian pergelangan kaki.
Ada beberapa bagian tubuh atau juga otot yang harus di persiapkan dengan baik sebelum kita bermain futsal terutama bagian pinggang ke bawah:
1. Pergelangan Kaki Bagian pergelangan kaki ini memiliki peran yang besar saat bermain futsal, terutama saat menedang m menggiring atau saat mengontrol bola. Namun bagian ini juga memiliki resiko cedera yang paling tinggi. Untuk itu lakukanlah pemanasan untuk pergelangan kaki agar terhindar dari cedera yang tak di inginkan. Bisa dengan melakukan gerakan memutar mutar pergelangan kaki dengan bertumpu pada ujung kaki ke arah kiri atau kanan. Lakukan dengan gerakan rileks sampai pergelangan kaki tidak terasa kaku lagi.
2. Bagian Betis Bagian betis juga harus di perhatikan dengan baik saat melakukan pemanasan sebelum bermain futsal. Karena bagian Betis juga terdapat area yang rawan terkena cedera seperti otot tertarik atau merasa kram. Biasanya pemanasannya bisa di lakukan dengan melakukan gerakan lari lari kecil sebelum bermain futsal atau dengan berlari mengelilingi lapangan futsal dengan santai.
3. Bagian Lutut Bagian lutut juga merupakan bagian tubuh yang penting dalam pergerakan saat bermain futsal. Untuk itu perlu juga mendapatkan porsi pemanasan yang lebih sebelum bermain futsal. Pada bagian ini sering mendapat benturan, terlebih lutut berfungsi untuk menopang tubuh Anda ketika bermain futsal. Untuk pemanasannya, bisa di lakukan dengan berlari lari kecil dengan lutut di angkat lebih tinggi atau sejajar dengan pinggul. Atau bisa juga dengan melakukan squat jump kecil.
4. Bagian Otot Paha Bagian otot paha juga harus mendapat porsi lebih saat melakukan pemanasan sebelum bermain futsal. Ha ini sangat penting karena otot paha merupakan salah satu kekuatan utama saat menendang bola. Dan tentunya bekerja lebih berat di banding dengan otot yang lain.
Pemanasan bisa di lakukan dengan melakukan perengangan otot paha seperti dengan gerakan mengangkang, kemudian rebahkan tubuh sehingga bertumpu pada lutut. Sementara bagian badan di palingkan ke kiri atau ke kanan sehingga terasa tarikan di bagian paha bagian bawah.
Atau alternatifnya juga bisa dengan mengangkat paha dan lutut sampai menempel perut dan tarik lutut ke samping hingga terasa tarikan di paha. Atau juga bisa dengan pemanasan perenggangan otot paha lainnya sesuai keinginan.
Baca juga: latihan gerakan back up
Demikian terkait ulasan tips pemanasan futsal yang sebaiknya di lakukan sebelum bermain futsal. Smoga artikel ini bermanfaat dan salam olahraga. Jangan lupa pakai seragam futsal printing agar latihan makin semangat.
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