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SENAM AEROBIK - Pengertian, Gerakan, Dan Bentuk Latihan Skip to content Gerakan senam aerobik pada dasarnya merupakan lanjutan dari gerakan gerakan pada senam lantai. Dan tentunya untuk bisa melakukan gerakan gerakan dari senam aerobik tersebut perlu di lakukan latihan dan progam yang berjalan baik. Semakin sering latihan akan membuat tubuh bisa menyesuikan dengan gerakan gerakan pada senam aerobik dengan baik.
Latihan pada senam aerobik akan membantu dan sangat bermanfaat untuk meningkatkan kesehatan anda secat menyeluruh. Selain itu juga akan meningkatkan metabolisme serta mengurangi kelebihan lemak dalam tubuh kita. Gerakan gerakan pada senam aerobik sebenarnya sangat bervariasi terutama bagi yang masih pemula, menengah, lanjutan dan sering kali rutinitas ini juga bisa menyeberangi tingkat kebugaran tubuh. Baca selengkapnya: manfaat senam aerobik
Untuk itu bagi anda yang mulai mengenal dan belajar senam aerobik sebaiknya sangat di anjurkan untuk menguasai gerakan gerakan dasarnya dulu. Dan berikut ulasan singkat terkait gerakan dasar pada senam aerobik yang harus di ketahui
Gerakan Dasar Dalam Senam Aerobik : 1. Gerakan Keatas dan Kebawah Gerakan keatas dan kebawah adalah langkah langkah sederhana yang bisa anda lakukan. Untuk platform langkah adan harus 4-10 inchi. Bisa di lakukan denan melangkah naik dan turun sesuai dengan ritme irama yang di ikuti. Untuk melakukan langkah langkah cepat, bisa di imbangi dengan meningkatkan tempo irama.
2. V Steps Langkah V adalah tingkat lanjutan dari gerakan naik dan turun, sambil melakukan langkah langkah yang harus membuat V. Langkah ini juga bisa di lakukan dengan leter L maupun S.
3. Knee Lifts Untuk melakukan gerakan ini, anda harus melangkah pada platform dengan satu kaki dan mengangkat lutut kaki lainnya. Gerakan ini sangat bermanfaat untuk membakar lemak tubuh.
4.Kick / Tendangan Gerakan ini bisa di lakukan dengan melangkah pada platform dengan satu kaki dan menendang dengan kali lainnya. Selanjutnya ulangi latihan dengan kaki anda yang lain.
5. Lunge Untuk mencoba melakukan gerakan ini bisa dengan lebih dulu bersandar ke depan dan menyentuh jari jari kaki dari atas stepper. Gerakan ini sangat baik untuk mengencangkan otot tubuh.
6. Staddle Down Saat melakukan gerakan ini, anda harus lebih dulu mendali stepper dan kemudian satu kaki turi dari satu sisi dan kaki yang lain dari juga dari sisi yang lain.
7. Lift Side Dalam langkah ini, anda harus tetap satu kaki pada platform dan kaki lainnya harus diangkat ke sisi berlawanan. Sebaiknya anda terus mengulangi gerakan ini dengan secara bergantian.
Bentuk-Bentuk Latihan Pada Senam Aerobik Sama seperti olahraga lainnya, untuk senam aerobik juga memiliki beberapa macam atau jenis dalam latihan yang terbagi menjadi 3 bagian. Dan ini juga harus bisa untuk dipelajari dan dikuasai dengan baik. Karena untuk tingkatan-tingkatan gerakannya banyak variasinya dari yang termasuk mudah hingga yang sulit.
Untuk itu setelah kita mengetahui dari jenis-jenis bentuk latihan pada senam aerobik. Kita juga bisa untuk menyesuaikan dengan kemampuan tubuh kita masing-masing. Dan langsung saja berikut ini jenis bentuk-bentuk latihan pada senam aerobik dan juga penjelasannya.
1. Senam Low Impact Senam Low Impact hampir sama dengan snam aerobik dalam melakukan variasi gerakannya. Hanya saja, dilakukan dengan irama yang low atau rendah atau lebih tepatnya lebih lambat. Dengan gerakan gerakan dasar jalan, tidak ada loncata sama sekali. Manfaat senam ini sama dengan senam aerobik, yaitu untu menjaga kesehatan jantung dan stamina tubuh.
Karena sifatnya low, maka senam ini boleh dilakukan siapa saja yang masih mampu untuk melakukan gerakannya dari anak-anak hingga orang tua. Dengan gerakan yang sederhana dan tentunya mudah untuk di ikuti. Atau dengan secara singkatnya untuk jenis senam Low Impact ini, merupakan yang paling mudah untuk dipelajari dan dikuasi serta dilakukan oleh semua kalangan.
2. Senam Mix Impact Senam ini adalah gabungan dari senam low impact dan hight impact. Senam aerobix yang berupa latihan latihan mix impact aerobik yakni separo waktu low impact aerobik sepeti benturan ringan dengan salah satu kaki selali berada di lantai dan separo waktu high impact dengan benturan keras atau kedua kaki terlepas dari lantai. Hal ini di maksudkan agar peserta tidak mudah cepat bosan.
Jika kita melakukan gerakan baik hight maupun low impact aerobik, makka kita menggunakan berbagai otot dalam badan kita. Seperti otot-otot kaki yang kita gunakan untuk melompat dan juga mengangkat badan, serta otot-otot lengan yang menyebabkan jantung memompa lebih keras. Kombinasi low impact dan high impact dapat untuk membantu memperbaiki daya tahan dan kondisi jantung serta peredaran darah kita.
Baca juga: pengertian senam ketangkasan
3. Senam High Impact Senam ini sangat berat dilakukan karena intensitasnya yang tinggi dan gerakannya yang sulit serta banyak disertai dengan lompatan-lompatan. Sehingga system pada kardiovaskuler bekerja lebih ekstra dan banyak menguras energi sehinggaa jika melakukannya akan cepat merasakan lelah dan capek.
Aerobik Gymnastics adalah kemampuan untuk menampilkan gerakan secara komplek dan juga dengan intensitas yang tinggi pergerakannya diringi dengan irama musik yang terdiri dari aktifitas aerobik tradisional. Pergerakan yang dilakukan juga harus menunjukan gerakan yang terus menerus, meliputi fleksibilitas, kekuatan dan pergerakan kaki terdiri dari tujuh basic step, dengan kesulitan yang tinggi tanpa terkea eksekusi atau pemotongan nilai (FIG,2005-2008).
Senam aerobik tidak hanya banyak dilakukan di rumah-rumah fitnes. Bahkan untuk saay ini, senam aerobik banyak juga yang menjadikan sebagai progam kesehatan bagi ibu-ibu muda di pedesaan.
Dengan mengadalkan senam aerobik yang di lakukan sebanyak dua kali di dalam satu minggu dan biasa bisa dilakukan di balai desa. Tidak hanya untuk kebugaran paru-paru dan jantung saja. Namun senam aerobik juga banyak digunakan untuk progam penurunan berat badan. Hal ini bisa di buktikan dengan banyaknya peserta senam aerobik yang mengikuti progam senam aerobik dengan alasan untuk bisa menurunkan kelebihan berat badan supaya bisa menjadi lebih ideal.
Demikian tadi terkait ulasan bentuk bentuk latihan pada senam aerobik. Dengan sudah mengerti bentuk bentuk pada latihan senam aerobik, tentunya kita bisa menyesuaikan dengan kemampuan kita sendiri agar terasa nyaman dan bisa mendapatkan manfaat dari melakukan senam aerobik secara maksimal untuk meningkatkan kesehatan tubuh kita.
Semoga artikel ini bisa bermanfaat dan salam olahraga.
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