{"id":1213,"date":"2021-09-13T15:45:00","date_gmt":"2021-09-13T08:45:00","guid":{"rendered":"https:\/\/www.blog.eigeradventure.com\/?p=1213"},"modified":"2025-05-02T16:41:42","modified_gmt":"2025-05-02T09:41:42","slug":"begini-cara-jogging-yang-benar","status":"publish","type":"post","link":"https:\/\/www.eigeradventure.com\/blog\/begini-cara-jogging-yang-benar\/","title":{"rendered":"Cara Jogging Yang Benar, Tak Cuma Asal Jalan!"},"content":{"rendered":"\n<p>Salah satu olahraga ringan yang banyak dilakukan adalah joging, kegiatan lari yang dilakukan secara perlahan atau santai. Cara jogging yang benar sendiri bisa dilakukan kapan saja, namun banyak orang memilih untuk joging di pagi hari. Tak banyak orang yang tau cara joging yang benar nih, kamu harus perhatikan <em>step by step<\/em>nya.<\/p>\n\n\n\n<p>Hal ini karena udara pagi yang masih segar dan ringan serta jauh dari polusi membuat manfaat joging makin menyehatkan.<\/p>\n\n\n\n<p>Tapi, tahukah Eigerian sebenarnya joging gak cuma sekadar berjalan dan berlari saja, tapi terdapat cara joging yang benar agar manfaat yang dirasakan tubuh bisa maksimal, yaitu:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"cara-jogging\">Cara Jogging<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"lakukan-pemanasan\">Lakukan Pemanasan<\/h2>\n\n\n\n<p>Pemanasan sebelum joging sangat penting dilakukan, sangat berguna untuk mengurangi risiko cedera atau kram otot ketika sedang berolahraga. <\/p>\n\n\n\n<p>Coba lakukan pemanasan selama 5-10 menit dengan cara berdiri satu kaki bergantian, berjalan santai, melompat, dan mengangkat lutut hingga setinggi pinggang bergantian.<\/p>\n\n\n\n<p>Bukan hanya untuk jenis olahraga joging saja, kegiatan pemanasan harus dilakukan ketika kamu akan mulai melakukan berbagai jenis olahraga lainnya.<\/p>\n\n\n\n<p>Baca juuga: <a href=\"https:\/\/blog.eigeradventure.com\/manfaat-stretching-untuk-tubuh-dan-produktivitas-kerja\/\" target=\"_blank\" rel=\"noreferrer noopener\">Manfaat Stretching untuk tubuh<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"teknik-joging\">Teknik <em>Joging<\/em><\/h2>\n\n\n\n<p>Cara jogging Bagi yang berminat melakukan olahraga satu ini, disarankan untuk melakukan joging dengan cara mengombinasikan berlari dan berjalan. Metode ini bertujuan agar tubuh dapat menyesuaikan diri, <em>gak<\/em> cepat kehabisan energi, dan mencegah cedera otot dan sendi. <\/p>\n\n\n\n<p>Joging tanpa jeda waktu akan membuat kamu lebih cepat lelah, terlebih bagi yang belum terbiasa atau masih dalam tahap pemula.<\/p>\n\n\n\n<p>Tidak perlu terburu-buru ketika memulai, bisa mengawali dengan berjalan kaki selama beberapa menit, lalu mulailah berlari santai dengan jarak dan durasi yang pendek. <\/p>\n\n\n\n<p>Misalnya, rasio durasi yang digunakan adalah 1:7, yaitu 1 menit berlari dan 7 menit berjalan kaki.<\/p>\n\n\n\n<p>Baca juga: <a href=\"https:\/\/blog.eigeradventure.com\/tips-menjaga-kesehatan-mental-selama-pandemi\/\" target=\"_blank\" rel=\"noreferrer noopener\">Tips menjaga kesehatan mental selama masa pandemi<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"postur-tubuh-dan-teknik-bernapas\">Postur Tubuh dan Teknik Bernapas<\/h2>\n\n\n\n<p>Cara joging yang benar selanjutnya yakni dengan memperbaiki postur tubuh dan teknik pernapasan. Cara melakukannya yakni dengan mencondongkan tubuh sedikit ke depan dengan tangan mengepal.<\/p>\n\n\n\n<p>Posisi kepala harus selalu tegak saat berlari, tidak menunduk atau mendongak. Selama joging, gunakan teknik pernapasan dengan cara menarik napas melalui hidung dan mulut, kemudian hembuskan melalui mulut. <\/p>\n\n\n\n<p>Hal ini berguna untuk mencukupi kebutuhan oksigen tubuh saat joging dan mengurangi risiko terjadinya kram pada otot perut<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"pendinginan\">Pendinginan<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/blog.eigeradventure.com\/wp-content\/uploads\/2021\/09\/cara-joging-yang-benar.jpg\" alt=\"\"\/><figcaption class=\"wp-element-caption\">Source: Pexels photo by Ketut Subiyanto<\/figcaption><\/figure>\n\n\n\n<p>Seperti halnya pemanasan, gerakan pendinginan juga perlu dilakukan setelah joging. Adapun kegiatan pendinginan bisa dilakukan engan cara berjalan santai selama 5-10 menit, lalu lakukan peregangan pada beberapa bagian tubuh, seperti kaki, tangan, dan leher.<\/p>\n\n\n\n<p>Setelah pendinginan, tubuh Eigerian akan merasa lebih nyaman, detak jantung dan pernapasan juga akan kembali normal. <\/p>\n\n\n\n<p>Selain itu, kegiatan pendinginan akan sangat berguna untuk mengendurkan otot setelah berolahraga. Jangan lupa minumlah air putih secukupnya setelah melakukan pendinginan.<\/p>\n\n\n\n<p>Baca juga: <a href=\"https:\/\/blog.eigeradventure.com\/manfaat-beraktivitas-di-alam-bagi-kesehatan\/\" target=\"_blank\" rel=\"noreferrer noopener\">Manfaat beraktivitas di alam bagi kesehatan<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"frekuensi-dan-durasi-waktu-ideal\">Frekuensi dan Durasi Waktu Ideal<\/h2>\n\n\n\n<p>Mungkin diantara kalian pernah berfikir terus menerus joging akan lebih baik untuk kesehatan ataupun akan lebih cepat ketika ingin menurunkan berat badan, namun sebenarnya tidak. Mengistirahatkan tubuh juga sebenarnya tidak kalah penting di sela jadwal joging.<\/p>\n\n\n\n<p>Frekuensi <em>joging<\/em> yang disarankan adalah 2-3 kali per minggu, dengan total durasi joging kurang lebih 1-2,5 jam per minggunya. <\/p>\n\n\n\n<p>Manfaat joging dapat kamu peroleh asalkan dilakukan secara rutin, apalagi dipadukan dengan olahraga lain, seperti berenang, bersepeda, atau yoga.<\/p>\n\n\n\n<p>Jika mengetahui cara jogging yang benar, kegiatan olahraga ringan yang satu ini akan memberikan banyak manfaat. <\/p>\n\n\n\n<p>Bahkan bagi kamu yang sedang berusaha menurunkan berat badan atau diet, bisa menjadikan <em>joging <\/em>sebagai olahraga rutin (untuk hasil maksimal, tentunya diperlukan menjaga pola makan dan gaya hidup sehat).<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Begini cara joging yang benar untuk kamu yang suka berolahraga lari di pagi maupun sore hari, yuk simak!<\/p>\n","protected":false},"author":1,"featured_media":1214,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[290,36,204,205],"class_list":{"0":"post-1213","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-green-healthy","8":"tag-joging","9":"tag-kegiatan-luar-ruang","10":"tag-tips-agar-tetap-bugar","11":"tag-tips-sehat"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cara Jogging Yang Benar, Tak Cuma Asal Jalan! - Blog<\/title>\n<meta name=\"description\" content=\"5 cara jogging yang benar yang bisa kamu lakukan saat sedang joging, mulai dari pemanasan, melakukan gerakan ringan hingga pendinginan.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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