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Push up adalah salah satu gerakan latihan yang sangat umum. Semua laki-laki dan perempuan bisa melakukan push up. Gerakan push up bisa dilakukan oleh siapa saja dan dimana saja. Hal inilah yang membuat push up bisa dimasukkan dalam program latihan setiap hari. Anda bisa melakukan push up setelah bangun tidur atau saat sore hari.

Ada berbagai manfaat push-up yang dapat diperoleh untuk kebugaran.  Manfaat push-up selain untuk melatih kekuatan, juga dapat membantu Anda mengurangi berat badan, meningkatkan keseimbangan tubuh, dan membuat jantung lebih sehat.

Apa Saja Manfaat Push Up?

[1] Menguatkan dan Membangun Otot di Bagian Tubuh Atas

Ketika melakukan push up, semua otot utama di tubuh bagian atas akan dilatih, termasuk otot dada dan trisep. Oleh karenanya kalau Anda ingin memperkuat otot bagian ini, lakukan push up secara teratur. Tak cuma itu, push up juga membantu meningkatkan produksi HGH (hormon pertumbuhan) yang berperan dalam membangun massa otot. Dengan tubuh yang kuat dan padat, performa sehari-hari, baik dalam bekerja maupun berolahraga, dapat meningkat.

[2] Menguntungkan Otot Tubuh Lainnya

Tak hanya otot utama tubuh bagian atas, manfaat push up juga dapat dirasakan oleh otot-otot lainnya seperti leher, pundak/ belikat, bisep, paha, hamstring, hingga jari-jari kaki yang kesemuanya sangat jarang dilatih.

[3] Meningkatkan Keseimbangan Tubuh

Dibanding latihan ketahanan lainnya, push up merupakan salah satu yang paling aman untuk dilakukan karena tubuh berada dalam posisi seimbang saat melakukannya. Push up tak seperti bench press yang membatasi pergerakan tulang pundak/ belikat, sehingga sama sekali tidak beresiko menimbulkan nyeri karena cederanya tendon di sendi bahu.

[4] Mencegah Nyeri Leher dan Pundak

Dikarenakan otot-otot di bahu juga turut bergerak ketika Anda push up, maka kondisi rangkaian otot tersebut akan semakin fleksibel dan kuat sehingga tak mudah mengalami nyeri atau cedera.

[5] Mencegah Nyeri Punggung Bawah

Push up mampu menguatkan otot perut, pinggul bawah, serta punggung bawah, sehingga semuanya dapat menopang tulang belakang dengan baik. Karena batang tubuh jadi stabil, maka sakit punggung bawah dapat dicegah. Jadi kalau sehari-hari Anda sering membawa atau mengangkat banyak barang, maka lakukan olahraga ini secara rutin untuk mencegah nyeri punggung bawah.

[6] Memperbaiki Postur yang Salah

Ingin menjaga punggung tetap tegak dengan cara yang benar? Lakukan saja push up, karena olah raga ini menuntut pelakukanya untuk meluruskan punggung sehingga akan tetap tegak ketika berdiri.

[7] Meningkatkan Ketangkasan

Karena hampir semua bagian otot dan tubuh dilatih saat push up, maka badan otomatis menjadi fleksibel dan gesit. Akibatnya, melakukan olahraga atau kegiatan harian lainnya jadi lebih mudah dan tak melelahkan seperti sebelumnya.

[8] Menyehatkan Tulang

Manfaat push up yang satu ini tentu sangat baik, karena olah raga ini merupakan salah satu jenis latihan resistensi yang memanfaatkan bobot tubuh. Sama seperti latihan ketahanan lainnya, push up dapat membuat tulang lebih kuat dan sehat, khususnya bagian pergelangan tangan hingga bahu. Push up juga menjaga tulang agar tetap padat sehingga mencegah osteoporosis.

[9] Meningkatkan Kadar Testosteron

Sebuah studi yang dipublikasikan dalam Journal of Strength and Conditioning Research mengungkapkan bahwa kadar testosteron akan meningkat saat serat otot dilatih. Dan bila hormon testosteron bertambah, maka resiko osteoporosis, obesitas, diabetes, serta tekanan darah tinggi akan menurun.

[10] Menyehatkan Jantung

Meski bukan termasuk olahraga kardio seperti lari, namun push up juga bermanfaat menyehatkan jantung karena mampu merangsang sirkulasi darah dalam tubuh. Kalau peredaran darah lancar, maka kerja jantung jadi lebih ringan.

[11] Membantu Menurunkan Berat Badan

Push up dan latihan resistensi lain mungkin takkan membakar kalori sebanyak latihan aerobik, namun karena olahraga ini membangun otot, maka kalori akan lebih cepat terbakar. Push up juga dapat meningkatkan kecepatan tubuh dalam bermetabolisme sehingga membantu menurunkan berat badan.

[12] Praktis dan hemat

Manfaat push up berikutnya adalah olahraga ini murah meriah karena tak memerlukan peralatan khusus untuk melakukannya. Selain itu, Anda juga dapat melakukannya di mana saja, tanpa perlu harus ke gym.

[13] Meningkatkan Daya Tahan Tubuh

Selain mengonsumsi makanan sehat, 4 sehat 5 sempurna, tubuh harus aktif agar daya tahan tubuh meningkat. Dengan melakukan push up secara rutin, maka tubuh akan terpacu untuk berusaha mencapai kebugaran sehingga bisa melakukannya secara rutin setiap hari. Aliran darah menjadi lancar, maka otomatis sel-sel pertahanan tubuh menjadi aktif sehingga tidak gampang sakit.

[14] Perut Menjadi Six Pack

Jika sebelumnya perut Anda adalah one pack, maka manfaat push up bisa menjadikannya lebih macho “six-pack” atau menjadi indah bagi kaum wanita. Gerakan push up yang turut mengencangkan otot-otot perut akan mempercepat pembakaran lemak di perut dan sekaligus membentuk otot perut yang ideal. Baca juga 11 Cara Menghilangkan Lemak di Perut Secara Efektif

[15] Payudara Kencang

Memiliki payudara sehat dengan ukuran yang ideal dan juga kencang tentu menjadi dambaan semua wanita. Sebenarnya ukuran bisa dibentuk apabila teksturnya kencang, jadi percuma berukuran besar kalau tidak kencang. Di sinilah olah raga push up berperan.

[16] Menyukseskan Program Diet

Bagi yang saat ini sedang menjalani program diet untuk mendapatkan berat badan dan bentuk tubuh ideal, maka push up adalah oleh raga yang tepat. Manfaat push up tentu saja akan membantu membakar lemak pada tubuh. Gerakan push up akan membakar lemak terkhusus pada bagian tubuh yang otot-ototnya terlibat, seperti lengan, bahu, dada, perut, bahkan pinggul.

Demikianlah manfaat push up untuk kesehatan kita. Salah satu cara untuk mendapatkan tubuh yang sehat, bugar, dan berat badan ideal, adalah dengan melakukan push-up secara teratur. Buang jauh-jauh rasa malas dan beragam alasan, mulailah berpikir tentang seluruh manfaat push-up yang bisa Anda dapatkan.

Namun jangan berlebihan juga ya, karena olahraga yang berlebihan bisa menyebabkan cedera.

 

 

Sumber :

  • alodokter
  • manfaat
  • honestdoc

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