:quality(80):format(jpeg)/members/avatar/riswinanti-permatasari-dc742d658ef092d6a4a6899e5601ace0-s.jpg)
:quality(80):format(jpeg)/posts/2024-04/14/featured-3503572efe851dfcb0fdd26bf28b1a64_1713107541-b.jpg)
:quality(80):format(jpeg)/entries/2024-04/14/54928-2-43b8783f76d1194ba755d7a44547c028.jpg)
Latihan untuk Mengecilkan Paha (via Alodokter)
Lunges juga merupakan salah satu latihan untuk mengecilkan paha yang efektif. Gerakan ini membantu menguatkan dan membentuk otot paha dan bokong. Mulailah dengan berdiri tegak, lalu langkahkan satu kaki ke depan dan tekuk kedua lutut hingga membentuk sudut 90 derajat.
Lalu tekuk lutut kaki belakang lebih dalam lagi hingga hampir menyentuh lantai. Kembali ke posisi awal dan ulangi garakan bergantian antara kaki kanan dan kiri.
3. Step-Ups
:quality(80):format(jpeg)/entries/2024-04/14/54928-3-43b8783f76d1194ba755d7a44547c028.jpg)
Latihan untuk Mengecilkan Paha (via Runner's World)
Step-ups adalah gerakan naik-turun yang bertujuan memperkuat otot-otot paha. Gunakan bangku, anak tangga atau bidang datar lebih tinggi yang stabil. Mulailah dengan satu kaki di atas bangku, kemudian dorong tubuhmu ke atas hingga kaki kedua menyentuh bangku. Turunkan kaki satu per satu dan ulangi gerakan dalam beberapa set
4. Bridge
:quality(80):format(jpeg)/posts/2024-12/15/featured-5e9a573d173faec2e032cf52b9ab471e_1734220612-b.jpg)
:quality(80):format(jpeg)/members/avatar/gunawan-windu-prastanto-8f4cc5d5f03fee30e315dede06e36e7e-s.jpg)
:quality(80):format(jpeg)/posts/2024-12/13/featured-4f75b09c70ce764cc8ca26f72ae43954_1734058910-b.jpg)
:quality(80):format(jpeg)/posts/2024-12/11/featured-55c80c754b493c02bebd3cd40b919fa0_1733878403-b.jpg)
:quality(80):format(jpeg)/posts/2024-12/11/featured-f31e6dace3834d92753eed9b1a633a09_1733877703-b.jpg)
:quality(80):format(jpeg)/posts/2024-12/09/featured-101750f133f1535130968c95df3b501f_1733727932-b.jpg)
:quality(80):format(jpeg)/members/avatar/fajar-aryaningtyas-edfb2449d8cb53645aef7728384e336e-s.jpg)
:quality(80):format(jpeg)/posts/2024-12/09/featured-ae8456afd6741d41b4794edef17c8792_1733703208-b.jpg)
:quality(80):format(jpeg)/posts/2024-12/08/featured-08d132a87fa63f2c5da8599b4e25fb39_1733617935-b.jpg)
:quality(80):format(jpeg)/posts/2024-12/08/featured-521ed153c1db59aeb9182cd58334aaa3_1733616498-b.jpg)
:quality(80):format(jpeg)/posts/2024-12/06/featured-d3b5b9defa75b8dd4a983777af7a7826_1733453158-b.jpg)
:quality(80):format(jpeg)/posts/2024-12/05/featured-ab964e970e8b5495678757405ba2ef6c_1733362530-b.jpg)
:quality(80):format(jpeg)/posts/2024-12/05/featured-0ddec49fd567d7cd82adf4d5447afe7a_1733357890-b.jpg)
:quality(80):format(jpeg)/posts/2024-12/02/featured-f5ccfc13605d026c89ff3e7d617e3821_1733095190-b.jpg)
:quality(80):format(jpeg)/posts/2021-09/17/featured-40523977d87e30c42ba1cedfaad3c359_1631846445-b.jpg)
:quality(80):format(jpeg)/posts/2020-11/12/featured-512a4553c6319d3a5ef12d883dec6bc3_1605124802-b.jpg)
:quality(80):format(jpeg)/posts/2022-05/24/featured-56441a521f8c4c8a23664d0ad604d74d_1653347279-b.jpg)
:quality(80):format(jpeg)/posts/2020-07/24/featured-3c8748080a3a646bf63a83b283736c10_1595561074-b.jpg)
:quality(80):format(jpeg)/posts/2022-12/13/featured-188cb6fe63f89488ba0125f626009123_1670928351-b.jpg)
:quality(80):format(jpeg)/posts/2024-09/01/featured-ed5118eb66aee229991b6dfec7e4d892_1725183515-b.jpg)
:quality(80):format(jpeg)/posts/2024-05/10/featured-fba5387cfb839142a4c72368b0cd0520_1715321369-b.jpg)
:quality(80):format(jpeg)/posts/2023-10/02/featured-f08dfb044304f11b76b074ffe674519a_1696241098-b.jpg)
:quality(80):format(jpeg)/posts/2022-10/30/featured-b9fa673acbc704e164c47167efe05ed0_1667106113-b.jpg)
:quality(80):format(jpeg)/posts/2022-07/18/featured-f3904e3c4d40dfe94c414d5ff85e3574_1658094014-b.jpg)