Bagaimana Cara Melatih Otot Leher yang Benar Supaya Kuat dan Kokoh?

Cara melatih dan membentuk otot leher lebih kuat
Leher terdiri dari susunan tulang belakang yang memanjang dari tengkorak ke tubuh bagian atas. Tulang, ligamen serta otot leher berfungsi untuk menopang kepala, sehingga Anda dapat menggerakkan kepala ke kiri, ke kanan, ke atas dan kebawah.

Berbicara mengenai otot leher, sudah pasti kita ingin memiliki otot leher yang kuat dan kokoh. Karena selain untuk membantu serta melindungi kepala dan tulang belakang, memiliki otot leher yang kuat dan kokoh juga akan menambah penampilan semakin menawan.

Oleh karena hal tersebut banyak orang berlatih dengan keras supaya memiliki leher yang terlihat proposional.

Apakah otot leher bisa dilatih?

Banyak orang awam yang masih tidak percaya bahwa otot leher bisa dilatih. Padahal kenyataannya otot leher dapat dilatih dengan latihan tanpa alat dan dengan alat yang ada di tempat gym.

Adapun tujuan melatih otot leher yaitu, untuk membentuk dan membesarkan otot leher menjadi lebih kuat dan kokoh. Dengan latihan yang rutin dapat menyehatkan otot leher dan menghindari nyeri leher, cidera pada otot leher serta menjaga sistem syaraf pada kepala lebih terjaga. Dan yang tidak kalah penting adalah akan lebih kuat dalam menyokong serta melindungi kepala serta tulang belakang, serta dapat meningkatkan rasa percaya diri dalam aktivitas sehari-hari.

Bagaimana cara melatih otot leher?

Cara melatih otot leher dapat dilakukan dengan dua model latihan. Model latihan tanpa alat dan menggunakan alat/peralatan fitnes.

Bentuk latihan otot leher dapat dibentuk dengan cara bodyweight training, dimana gerakan-gerakan latihannya hanya memanfaatkan beban dari berat badan diri sendiri.

Sedangkan latihan otot leher dengan peralatan/alat fitnes yaitu melatih otot leher menjadi lebih besar dan kuat dengan memanfaatkan peralatan yang ada sebagai beban latihan dan biasanya hasilnya akan lebih cepat terlihat.

a. Cara melatih otot leher tanpa alat

Seperti pada penjelasan singkat diatas, tentang bentuk gerakan latihan otot leher tanpa alat bisa dilakukan dan hasilnya pun tidak kalah dengan yang memanfaatkan peralatan fitnes. Yang membedakan hanyalah cepat dan lambatnya tujuan latihan itu tercapai. Namun Anda tidak perlu khawatirkan hal tersebut. Asalkan Anda fokus dan rutin berlatih membentuk otot leher dengan benar, maka hasil akan tercapai secara optimal.

Contoh bentuk gerakan melatih otot tanpa alat gym

1. Melatih otot leher dengan anggukan kepala
Dimana teknik latihan ini biasanya disebut dengan head nodding / anggukan kepala. Teknik anggukan kepala ini sangat sederhana dan sangat mudah untuk dilakukan dan hasilnya Anda akan memperoleh leher yang kuat, kekar dan kokoh.

2. Latihan seated neck extension


Bagaimana cara melatih otot leher?

Caranya yaitu ambil sikap duduk dengen perut menempel pada kedua paha Anda. Kalungkan kedua tangan dibelakang kepala dan tarik kepala ke arah bawa mendekati kedua lutut hingga menyentuh dada. Kemudian angkat kepala ke arah belakang dengan mengandalkan kekuatan otot leher saja, dengan tetap kedua tangan menahan kepala supaya tetap berada di dekat kedua lutut.

3. Latihan memanfaatkan bantal

Cara melatih otot leher dengan alat

Untuk selengkap dan lebih jelasnya Anda bisa menonton video dari Otan GJ di bwah ini.



b. Cara melatih otot leher dengan alat

Nah setelah Anda mengetahui bagaimana bentuk latihan leher tanpa alat, maka kini saatnya Anda pelajari juga bagaimana bentuk gerakan latihan otot leher dengan alat gym.

Contoh bentuk gerakan melatih otot dengan alat gym

Pada latihan berikut ini Admin hanya fokus menggunakan alat berupa lempengan beban dan dumbbell saja.

1. Latihan lateral neck flexion



Berbaringlah menyamping pada sebuah bench dengan posisi pinggul dan lutut menekuk, kepala menggantung dan satu tangan menopang ke lantai. Bungkus pelat beban dengan handuk, lantas letakkan pada sisi kepala Anda sembari tetap dipegangi oleh tangan yang bebas. Turunkan kepala menyamping ke arah lantai sejauh mungkin lalu naikkan kepala ke posisi semula. Lakukan pada masing-masing sisi kiri dan kanan Anda.

2. Latihan dumbbell shrug



Saat berdiri, ambil sepasang dumbbell dengan bobot sedang dan genggam mereka pada sisi tubuh Anda dengan siku sedikit menekuk. Angkat bahu Anda setinggi mungkin dan tahan selama satu detik. Lalu, turunkan beban sampai Anda merasakan peregangan pada otot trapezius bagian atas dan ulangi gerakan di atas.

3. Latihan lying neck flexion



Baringkan punggung Anda pada sebuah bench dengan lutut menekuk dan leher/kepala Anda bergantung di ujung bench. Bungkus lempengan beban dengan handuk dan taruh pada dahi Anda sembari tetap menggenggamnya dengan kedua tangan. Mulailah dengan mencondongkan kepala ke belakang sejauh dan senyaman mungkin, lalu angkat leher ke atas sampai dagu menyentuh dada.

4. Latihan seated neck extension dengan alat



Contoh gerakan pemanasan dan peregangan otot leher

Selalu diingat bahwa setiap akan melakukan latihan, terlebih dahulu kita harus melakukan pemasan dan setelah latihanpun juga harus melakukan gerakan pendinginan.

Adapun bentuk pemanasan untuk latihan otot leher yaitu:

  • Angkat bahu Anda naik turun tanpa beban sebanyak 15-20 kali.
  • Tempelkan dagu ke dada dan tahan selama 15-20 detik.
  • Tekuk kepala Anda ke belakang, lihat lurus ke atas dan tahan selama 15-20 detik.
  • Arahkan kepala Anda ke kanan dan ke kiri. Tahan masing-masing 15-20 detik.
  • Sentuhkan telinga Anda ke bahu (Anda bisa sedikit menarik kepala Anda dengan tangan agar leher lebih teregang) dan tahan pada masing-masing sisi kiri dan kanan selama 15-20 detik.

Manfaat Melatih Otot Leher Menjadi Lebih Kuat dan Kokoh


  • Susah untuk dicekik orang
  • Penampilan lebih keren
  • Lebih kuat untuk menopang kepala
  • Lebih bagus dalam hal melindungi tulang belakang

Nah itulah beberapa cara untuk melatih otot leher supaya lebih besar dan kuat serta kokoh, lakukan latihan secara rutin dan juga harus diimbangi dengan makanan yang bernutrisi sehat serta istirahat yang cukup. Semoga bermanfaat dan jangan lupa share ke teman lainnya.

Sumber Refrensi:
https://www.youtube.com/watch?v=XT9MzBSGaxM
https://programfitnes.com/latihan-membangun-otot-leher-yang-kuat-dan-kokoh/
https://www.sfidn.com/latihan-otot-leher

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