tag:blogger.com,1999:blog-33180549144728713232024-03-05T01:59:51.147-08:00SENAM HAMILBloggerKuhttp://www.blogger.com/profile/00560704513249360512noreply@blogger.comBlogger1125tag:blogger.com,1999:blog-3318054914472871323.post-54156625873014290192013-01-15T18:58:00.001-08:002013-01-15T20:11:36.543-08:00Senam Hamil<div dir="ltr" style="text-align: left;" trbidi="on">
<div align="center" class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; text-align: center;">
<br />
<div align="center" class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial;">
<br />
<div align="center" class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial;">
<span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Brush Script Std'; font-size: 18pt;">Banyak ibu hamil tidak tahu apa tujuan senam hamil dan apakah
manfaat senam itu sendiri buat ibu dan bayi yuk kita intip…<o:p></o:p></span></div>
<br />
<br />
<br /></div>
</div>
<div class="MsoNormal" style="background-color: white; text-align: left;">
</div>
<div class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial;">
<span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Lucida Calligraphy'; font-size: 18pt;">Tujuan
Senam I</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: Tahoma, sans-serif; font-size: 18pt;">Ь</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Lucida Calligraphy'; font-size: 18pt;">u Hamil</span><span style="font-family: "Lucida Calligraphy"; font-size: 18.0pt; mso-bidi-font-family: Tahoma;"><br />
<!--[if !supportLineBreakNewLine]--></span><span style="background-color: white;"><span style="background-position: initial initial; background-repeat: initial initial; font-family: "Californian FB","serif"; font-size: 14pt; line-height: 115%;">Senam kehamilan sangat penting
buat ibu ya</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Californian FB', serif; font-size: 14pt; line-height: 115%;">ng</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: "Californian FB","serif"; font-size: 14pt; line-height: 115%;"> hamil. Tentunya bermanfaat bagi kesehatan tubuh
ibu dan janin. Dengan melakukan gerakan-gerakan ringan membuat tubuh lebih siap
untuk beraktifitas serta membantu proses persalinan yang nyaman. Adapun tujuan senam</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: "Californian FB","serif"; font-size: 14pt; line-height: 115%;"> ibu hamil yaitu
untuk menguasai teknik pernafasan, memperkuat elastisitas otot, mengurangi keluha</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: "Californian FB","serif"; font-size: 14pt; line-height: 115%;">n, melatih relaksasi untuk mengatasi ketegangan saat persalinan,
menghindari varises proses persalinan, menguatkan otot-otot tungkai, menceg</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: "Californian FB","serif"; font-size: 14pt; line-height: 115%;">ah varises mempe</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: "Californian FB","serif"; font-size: 14pt; line-height: 115%;">rpanjang nafas, latih</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: "Californian FB","serif"; font-size: 14pt; line-height: 115%;">an mengejan.</span></span><br />
<span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Comic Sans MS'; font-size: 18pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="background-color: white; text-align: left;">
<span style="font-family: Californian FB, serif;"><span style="font-size: 19px; line-height: 21px;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<div style="background-color: white;">
<span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Lucida Calligraphy'; font-size: 18pt; line-height: 115%;">Manfaat Sena</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Comic Sans MS'; font-size: 18pt; line-height: 115%;">м</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Lucida Calligraphy'; font-size: 18pt; line-height: 115%;"> I</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Comic Sans MS'; font-size: 18pt; line-height: 115%;">Ь</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Lucida Calligraphy'; font-size: 18pt; line-height: 115%;">u Hamil</span></div>
<span style="background-color: white;"><span style="font-family: "Californian FB","serif"; font-size: 14pt; line-height: 115%;">Setelah mengetahui
bagaimana tujun sen</span><span style="font-family: "Californian FB","serif"; font-size: 14pt; line-height: 115%;">am ibu hamil, senam tersebut juga memiliki manfaat
yang baik untuk tubuh seperti Meningkatkan sirkulasi dan kebugaran
kardiovaskuler, meningkatkan kesadaran </span><span style="font-family: "Californian FB","serif"; font-size: 14pt; line-height: 115%;">dan kendali pernafasan,
meningkatkan kesadaran postur tubuh</span><span style="font-family: "Californian FB","serif"; font-size: 14pt; line-height: 115%;">, menguatkan kel</span><span style="font-family: "Californian FB","serif"; font-size: 14pt; line-height: 115%;">ompok otot khusus, meningkatkan ketahanan dan stamina,
mengurangi keletihan, meningkatkan tidur, meningkatkan kesejahteraan psikologis,
mengurangi stres dan kecemasan</span><span style="font-family: "Comic Sans MS"; font-size: 14pt; line-height: 115%;">.</span></span><br />
<div style="background-color: white;">
<br /></div>
<div style="background-color: white;">
<!--[if !supportLineBreakNewLine]--><br /></div>
<div style="background-color: white;">
<!--[endif]--></div>
</div>
<div class="MsoNormal" style="background-color: white; text-align: left;">
<span style="font-family: Californian FB, serif;"><span style="font-size: 19px; line-height: 21px;"><br /></span></span></div>
<div class="MsoNormal" style="background-color: white; text-align: left;">
</div>
<div class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial;">
<span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Lucida Calligraphy'; font-size: 18pt;">Persyaratan Untuk
Mengikuti Senam ibu Hamil</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Comic Sans MS'; font-size: 18pt;"><br />
<!--[endif]--><o:p></o:p></span></div>
<div class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial;">
<span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Californian FB', serif; font-size: 14pt;">Adapun ada syarat atau ketent</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Californian FB', serif; font-size: 14pt;">uan
untuk mengkuti senam kehamil</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Californian FB', serif; font-size: 14pt;">an yaitu ibu hamil</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Californian FB', serif; font-size: 14pt;"> cukup seha</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Californian FB', serif; font-size: 14pt;">t dan
berdasarkan pemeriksaan dokter atau bidan. Kehamilan tid</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Californian FB', serif; font-size: 14pt;">ak
mempunyai atau berisiko komplikasi seperti keguguran, kehamilan yang</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Californian FB', serif; font-size: 14pt;"> disertai perdarahan, kehamilan dengan bekas
operasi. Senam dilakukan setelah kehamilan berumur 20-22 minggu serta dengan
bimbingan petugas dan berlangsung di rumah sakit. Senam ibu hamil juga dila</span><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Californian FB', serif; font-size: 14pt;">kukan dengan gerakan-gerakan ringan.</span><span style="font-family: "Californian FB","serif"; font-size: 14.0pt;"><o:p></o:p></span><br />
<span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Californian FB', serif; font-size: 14pt;"><br /></span></div>
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><br />
<div class="MsoNormal" style="background-color: white; text-align: left;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim1y-KUcxa9XC70xGGL2HuRp7MOabPrVY3LFFVI72SKdcZyxIRwWYOlM1exE6XFqT_ZqKvZYxjfC0phE-E8kxhelzTZFtL_1S1QIfAPOtduTxhH5eGZPWkimdpbOrkR84V1pzLvQRfEs0/s1600/Tips-Senam-Hamil-Muda-dan-Manfaatnya-200x200.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim1y-KUcxa9XC70xGGL2HuRp7MOabPrVY3LFFVI72SKdcZyxIRwWYOlM1exE6XFqT_ZqKvZYxjfC0phE-E8kxhelzTZFtL_1S1QIfAPOtduTxhH5eGZPWkimdpbOrkR84V1pzLvQRfEs0/s1600/Tips-Senam-Hamil-Muda-dan-Manfaatnya-200x200.jpg" /></a></div>
<br /></div>
<div class="MsoNormal" style="background-color: white; text-align: left;">
</div>
<div class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin-bottom: 0.0001pt; vertical-align: baseline;">
</div>
<div class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin-bottom: 0.0001pt; vertical-align: baseline;">
<span style="border: 1pt none windowtext; color: #666666; font-family: "Verdana","sans-serif"; padding: 0cm;">Berikut beberapa petunjuk dalam
melakukan senam hamil:<o:p></o:p></span></div>
<div class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin-bottom: 0.0001pt; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin-bottom: 0.0001pt; vertical-align: baseline;">
<b><span style="color: #666666; font-family: "Verdana","sans-serif";">Latihan Otot Kaki<u><o:p></o:p></u></span></b></div>
<div class="MsoListParagraphCxSpFirst" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin-bottom: 0.0001pt; text-indent: -18pt; vertical-align: baseline;">
<span style="color: #666666; font-family: "Courier New"; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Duduklah dengan posisi kedua lutut diluruskan, tubuh bersandar
pada kedua lengan yang diletakkan di belakang pantat. Atau sandarkan punggung
pada bantal dengan kemiringan sekitar 50° sedangkan kedua tangan
diletakkan di samping badan.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin-bottom: 0.0001pt; text-indent: -18pt; vertical-align: baseline;">
<span style="color: #666666; font-family: "Courier New"; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Tegakkan kedua telapak kaki dengan lutut menekan kasur. Kemudian
tundukkan kedua telapak kaki bersama jari-jarinya. Ulangi beberapa kali.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin-bottom: 0.0001pt; text-indent: -18pt; vertical-align: baseline;">
<span style="color: #666666; font-family: "Courier New"; line-height: 13.5pt; text-indent: -18pt;"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><span style="border: 1pt none windowtext; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10pt; line-height: 13.5pt; padding: 0cm; text-indent: -18pt;">Hadapkan kedua telapak kaki satu sama lain dengan lutut tetap
menghadap ke atas, kembalikan ke posisi semula. Ulangi terus sebanyak beberapa
kali.</span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin-bottom: 0.0001pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Kedua telapak kaki digerakkan turun ke arah bawah, lalu gerakan membuka ke arah samping, tegakkan, kembali, dan seterusnya.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin-bottom: 0.0001pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Kedua telapak kaki buka dari atas ke samping turunkan, hadapkan,
kembali ke posisi semula, dan seterusnya.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin-bottom: 0.0001pt; vertical-align: baseline;">
<span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Kegunaan: Memperlancar sirkulasi darah di kaki dan mencegah
pembengkakan pada pergelangan kaki.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin-bottom: 0.0001pt; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin-bottom: 0.0001pt; vertical-align: baseline;">
<b><span style="color: #666666; font-family: "Verdana","sans-serif";">Latihan Otot Panggul<u><o:p></o:p></u></span></b></div>
<div class="MsoListParagraphCxSpFirst" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 39.3pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; font-size: 10.0pt; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Tidur terlentang, kedua lutut dibengkokkan.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 39.3pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; font-size: 10.0pt; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Letakkan kedua tangan di samping badan. Tundukkan kepala dan
kerutkan pantat ke dalam hingga terangkat dari kasur.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 39.3pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; font-size: 10.0pt; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Kempeskan perut hingga punggung menekan kasur. Rasakan tonjolan
tulang panggul bergerak ke belakang.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 39.3pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; font-size: 10.0pt; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Lemaskan kembali dan rasakan tonjolan tulang bergerak kembali ke
depan. Ulangi gerakan ini 15-30 kali sehari.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 70.9pt; vertical-align: baseline;">
<span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Kegunaan: Mengembalikan posisi panggul yang berat ke depan,
mengurangi dan mencegah pegal-pegal, sakit pinggang dan punggung serta nyeri di
lipat paha.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 70.9pt; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin-bottom: 0.0001pt; text-indent: 21.3pt; vertical-align: baseline;">
<span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;"><b>Latihan Otot Betis</b><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 57.3pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; font-size: 10.0pt; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Berdiri sambil berpegangan pada benda yang berat dan mantap.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 57.3pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; font-size: 10.0pt; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Posisikan ibu jari dan jari-jari lain menghadap ke atas.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 57.3pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; font-size: 10.0pt; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Regangkan kaki sedikit dengan badan lurus dan pandangan lurus ke
depan.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 57.3pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; font-size: 10.0pt; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Tundukkan kepala seraya berjongkok perlahan sampai ke bawah tanpa
mengangkat tumit dari lantai.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 57.3pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; font-size: 10.0pt; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Setelah jongkok, lemaskan bahu. Kempeskan perut, kemudian perlahan
kembalilah berdiri tegak, lepaskan kerutan. Lakukan enam kali dalam sehari.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin-bottom: 0.0001pt; text-indent: 70.9pt; vertical-align: baseline;">
<span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Kegunaan: Mencegah kejang di
betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin-bottom: 0.0001pt; text-indent: 70.9pt; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin-bottom: 0.0001pt; text-indent: 21.3pt; vertical-align: baseline;">
<span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;"><b>Latihan Otot Pantat</b><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 57.3pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; font-size: 10.0pt; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Tidur terlentang tanpa bantal, kedua lutut dibengkokkan dan agak
diregangkan.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 57.3pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; font-size: 10.0pt; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Dekatkan tumit ke pantat dengan kedua tangan di samping badan.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 57.3pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; font-size: 10.0pt; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Kerutkan pantat ke dalam sehingga lepas dari kasur, angkat panggul
ke atas sejauh mungkin.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 57.3pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; font-size: 10.0pt; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Turunkan perlahan (pantat masih berkerut), lepaskan kerutan, dsb.
Ulangi enam kali sehari.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 57.3pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; font-size: 10.0pt; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Kegunaan: Mencegah timbulnya wasir saat mengejan.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 57.3pt; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin-bottom: 0.0001pt; text-indent: 21.3pt; vertical-align: baseline;">
<span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;"><b>Latihan Anti Sungsang</b><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 57.3pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; font-size: 10.0pt; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Ambil posisi merangkak, kedua lengan sejajar bahu, kedua lutut
sejajar panggul dan agak diregangkan.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 57.3pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; font-size: 10.0pt; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Kepala di antara kedua tangan, tolehkan ke kiri atau ke kanan.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="background-position: initial initial; background-repeat: initial initial; line-height: 13.5pt; margin: 0cm 0cm 0.0001pt 57.3pt; text-indent: -18pt; vertical-align: baseline;">
<!--[if !supportLists]--><span style="color: #666666; font-family: "Courier New"; font-size: 10.0pt; mso-fareast-font-family: "Courier New";"> o<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; padding: 0cm;">Letakkan siku di atas kasur, geser siku sejauh mungkin ke kiri dan
ke kanan hingga dada menyentuh kasur. Lakukan sehari 2 kali selama 15 – 20
menit/kali.</span><span style="color: #666666; font-family: "Verdana","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="background-position: initial initial; background-repeat: initial initial;">
<br /></div>
<br />
<br />
<div class="MsoNormal" style="background-color: white; text-align: left;">
<br /></div>
<div class="MsoNormal" style="background-color: white; text-align: left;">
<br /></div>
</div>
BloggerKuhttp://www.blogger.com/profile/00560704513249360512noreply@blogger.com0