Cara Push Up yang Benar dan Manfaatnya

Push up memang olahraga yang ringan dan efektif untuk mengecilkan perut. Push up bermanfaat untuk menguatkan lengan dan otot perut. Namun sikap push up yang salah justru tidak membawa manfaat apa pun malah memberi efek buruk pada tubuh. Lalu bagaimana sih sikap atau posisi push up yang benar? Berikut ini adalah tips melakukan push up yang benar dan efektif.

push up yang benar

Tips melakukan push up
  1. Sebaiknya jangan gunakan alas atau matras saat melakukan push up. Lakukan saja di atas lantai.
  2. Posisi tangan melebar di lantai. Kaki bertumpu pada ujung jari kaki, sehingga seluruh tubuh bisa ditopang dengan lurus dan sempurna.
  3. Tekuk sikut sambil membuang napas, turunkan posisi bahu sampai sikut membentuk sudut 90 derajat.
  4. Kemudian sambil menarik napas, dorong bahu ke atas sambil tangan selurus mungkin, namun usahakan posisi sikut tidak kaku.
Push up sebaiknya dilakukan saat perut sedang kosong, yaitu pagi dan sore hari. Untuk pemula disarankan melakukan push up 2 seri setiap hari (25 kali perseri). Selanjutnya bisa ditingkatkan secara bertahap.

Manfaat Push Up


Push up memiliki banyak manfaat untuk tubuh, antara lain yaitu
  1. Mengencangkan otot
    Rajin push up akan mengencangkan otot khususnya otot bagian lengan.
  2. Mencegah osteoporosis
    Push up juga dapat memperkuat tulang sehingga mencegah dari tulang kropos atau osteoporosis.
  3. Panjang umur
    Sebuah studi dari University of Greifswald yang dilakukan selama tujuh tahun, menunjukkan bahwa rajin melakukan push up dapat meningkatkan kadar testosteron dalam tubuh. Testosteron ini berfungsi mencegah risiko diabetes, hipertensi, dan obesitas.
  4. Meratakan perut buncit
    Push up adalah salah satu olahraga yang ringan dan gratis untuk mengatasi perut buncit. Bagi yang ingin perutnya rata, ayo rajin push up!

--

169 comments:

  1. Ryan widyantono10 Oktober 2012 03.24

    .wah..
    .ternyata push up bagus juga ya..
    .tapi q kalau push up..leherku sering sakit..
    .mungkin karena pakai dasi setiap hari..leherku semakin dicekik..
    .nah itu bagaimana solusinya..??
    .please dijawab ya..??

    BalasHapus
    Balasan
    1. Kalau kamu push up,jangan pakai baju dong.

      Hapus
    2. sebaiknya push up yang ringan2 dulu. maksudnya pushup, kakinye bertumpu di lutut. Lakukan terus sampai kamu ngerasa lehernya gak sakit lagi. nah, setelah itu kamu coba pushup yang sempurna.

      klo masih berlanjut sakitnya, kenapa gak coba konsul ke dokter aja?

      Hapus
    3. sombong banget lo

      Hapus
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      Hapus
    5. ya jangan pakek dasi push up nya....

      Hapus
  2. ternyata push up membutuhkan cara yang benar...
    thanks infonya :)

    BalasHapus
  3. sebaiknya dilakukan tiap pagi 10 kali sore 10 kali..
    yang penting tiap hari rutin push up..
    sekian saran dari saya :)

    BalasHapus
  4. Ini foto latihan push up dimana?

    BalasHapus
  5. berapa repetisi maksimal untuk sekali push up ?

    BalasHapus
  6. Memang melakukan push-up itu salah satu olahraga yang sangat menantang dan menguji tenaga pria. Tapi kalau terlalu sering melakukan push-up ada efek samping negatif nya ga yah ?

    BalasHapus
  7. mantep nih, kebetulan perut rada buncit, hehe, thanks salam Keripik Singkong

    BalasHapus
  8. dulu aku suka push up setiap hari... tai sekarang jarang... sebenarnya pengin lagi bisa setiap push up tapi godaan males trus mengikutiku...

    BalasHapus
  9. setiap aku push up, aku sering jatuh, karena gak kuat ngangkat badan ku..
    Ada gak cara yang simple untuk latihan push up.?

    BalasHapus
  10. Sedikit - dikit, ntar kalo langsung banyak push - upnya malah kena kram.

    BalasHapus
  11. kalo tanpa pemanasan langsung puhs up 50x efeknya gmana itu?

    BalasHapus
  12. wah thanks tips nya. selama ini saya pushup masih asal2an :D

    BalasHapus
  13. sedikit bingung nih tentang teknik nafas push up yang ada di post ini.

    saya taunya itu tarik nafas saat posisi turun, kemudian keluarkan nafas saat posisi naik. analoginya sih kayak latihan memukul, jadi saat melakukan pukulan disertain hembusan nafas.

    yang benar gimana yah???

    BalasHapus
    Balasan
    1. Mempunyai tubuh yang kekar adalah idaman setiap lelaki. Semoga dengan push up yang benar, pria yang membaca ini mempunyai badan seperti yang di inginkannya..

      Mau Tips Kesehatan Terbaru?
      gabung di kesehatan96.blogspot.com

      Hapus
    2. Setau saya yang benar sih.. Naik sambil ambil nafas.. turun sambil buang nafas
      Referensi : my Father

      Hapus
  14. trmksh informasinya.
    ingn hidup sehat?dan langsing klik
    http://herbalifesidoarjo11.blogspot.com/
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  15. sip banget tips push up nya..
    kudu sering push up nih...

    BalasHapus
  16. Saya push up pertama kali 5 itu udah berat rasanya kemudian rutin saya lakukan hingga ringan dan mudah, selanjutnya saya coba tambah 10 rutin saya lakukan sehingga mudah dilakukan, setiap sudah mudah saya lakukan saya terus tambah 5 hingga sekarang saya push Up sudah dapat sampai 80 kali...

    BalasHapus
  17. o... itu ya manfaatnya, saya lagi pengen olahraga dan hnya itu yg bisa q lakuin, push up. makasih infonya

    BalasHapus
  18. ternyata pus up mengandung segudang manfaat ane batu tahu nih

    BalasHapus
    Balasan
    1. Mempunyai tubuh yang kekar adalah idaman setiap lelaki. Semoga dengan push up yang benar, pria yang membaca ini mempunyai badan seperti yang di inginkannya..

      Mau Tips Kesehatan Terbaru?
      gabung di kesehatan96.blogspot.com

      Hapus
  19. Min mau nanya. . Kali tangan di genggam ada hubungannya engga ke otot?

    BalasHapus
  20. Mempunyai tubuh yang kekar adalah idaman setiap lelaki. Semoga dengan push up yang benar, pria yang membaca ini mempunyai badan seperti yang di inginkannya..

    Mau Tips Kesehatan Terbaru?
    gabung di kesehatan96.blogspot.com

    BalasHapus
  21. terima kasih infonya
    sekarang jadi lebih mengrti lebih bnyak manfaat dari push up itu sendiri

    BalasHapus
  22. aku suka sama artikelnya, tak kasih jempo deh

    BalasHapus
  23. .ternyata push up mampu menggali semangat gua pada waktu bangun tidur dan kemudian lgsg mandi. Hutf seger broh :D

    BalasHapus
  24. untuk hasil yang maksimal segala sesuatu harus dilakukan dengan baik
    termasuk dalam hal ini melakukan push up

    BalasHapus
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  137. Salam Kenal gan,,,
    Artikelnya bagus nih...
    Kalau boleh tau, untuk wanita, apakah olahraga ini disarankan juga? dan baju senam apa ya yang sekiranya baik untuk digunakan dalam olahraga ini?

    -Thanks-

    BalasHapus
  138. inforemasi yang sangat menariiikk, thank infonya

    BalasHapus
  139. informasii yang sangat bermanfaat...

    BalasHapus
  140. thank infonya sangat bermanfaatt..

    BalasHapus
  141. Push up pun jika dilakukan dengan benar, akan memberikan manfaat besar bagi tubuh. Nah, terimakasih,,,, visback nya....

    BalasHapus
  142. Push Up aja bisa membuat Perut Kotak-kotak kenapa gak di coba ???

    BalasHapus
  143. ternyata belum benar dari kemarin push up saya, akan saya usahakan ikutin petunjuk2 yang tersedia, makasih atas info nya

    BalasHapus
  144. kalau aku push up kaya uler naik turun aja :D haha

    BalasHapus
  145. thx infonya mas and mba bro..... siap melakukannya.....

    BalasHapus
  146. ternyata push up selain bermanfaat untuk memperindah perut banyak khasiatnya yah

    BalasHapus
  147. wah dapet pengetahuan batu nih mengenai cara push up yang benar, dan ternyata banyak manfaatnya juga yah push up ini. boleh kayaknya di praktekan nih hhe.. makasih banyak ya gan infonya..

    BalasHapus
  148. makasih banyak infonya, sangat bermanfaat sekali nih..

    BalasHapus

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