Manfaat Plank: Cegah Diabetes, Stroke, Saraf Kejepit (HNP) & 13 Penyakit Lainnya
TIMESTAMPS:0:00 Rahasia 60 Detik: Sembuhkan 15 Kondisi Medis Serius
0:12 Satu Gerakan Sederhana Terbukti Turunkan Resiko Diabetes 32%
0:23 Penelitian RSUD Dr. Sutomo: Plank Kurangi Nyeri Tulang Belakang
0:44 Gerakan Sederhana Itu Adalah PLANK
0:51 Definisi Plank yang Benar (Bukan Sit-up!)
1:00 Plank vs Sit-up: Mengapa Plank Lebih Aman untuk Tulang Belakang?
1:24 Otot Inti (Core) Adalah Stabilisator: Melatih "Korset Alami" Tubuh
1:42 Saat Korset Alami Kuat, Keajaiban Medis Dimulai
1:50 Kategori 1: Efektivitas Plank Melawan Nyeri Punggung (Data Lokal Indonesia)
2:01 Plank untuk Saraf Kejepit (HNP): Stabilisator Kunci
2:28 Plank untuk Penyempitan Terusan Spinal (Stenosis)
2:55 Mengatasi Nyeri Punggung Non Spesifik (Studi RS Baptis Batu)
3:18 Plank untuk Nyeri Punggung Akibat Kelemahan Otot (Mayogenik)
3:39 Plank: Terapi Lini Pertama Kesehatan Tulang Belakang
3:49 Kategori 2: Plank Melawan Penyakit Metabolik & Syaraf
3:57 Headline Utama: Plank Turunkan Resiko DIABETES Tipe 2 Hingga 32% (Riset 25 Tahun)
4:39 Rehabilitasi Pasca STROKE: Plank Tingkatkan Keseimbangan
5:11 Intervensi Penyelamat Nyawa: Plank Kurangi Resiko Jatuh pada Lansia
5:38 Kategori 3: Plank untuk Pencegahan Jangka Panjang
5:43 Plank Lawan Osteoporosis & Osteoartritis (Pengapuran)
6:13 Perbaikan Postur: Plank untuk Kiposis (Bungku) & Lordosis
6:43 TOTAL 15 Kondisi Serius yang Bisa Dilawan dengan Plank
6:51 Panduan Praktis: Cara Plank yang Benar
6:57 Mitos Durasi Plank: Kualitas Mengalahkan Kuantitas
7:07 Durasi Plank Optimal (Menurut Dr. Stuart McGill)
7:22 Rekomendasi Praktis: Berapa Set dan Berapa Lama?
7:33 Tektik Sempurna: Elbow Plank yang Benar
7:58 3 Kesalahan Fatal Saat Plank (Punggung Melorot, Panggul Tinggi, Kepala Mendongak)
8:27 Cara Menghindari Kesalahan Fatal (Tarik Pusar & Kencangkan Bokong)
8:45 Modifikasi untuk Pemula & Lansia (Knee Plank & Incline Plank)
9:05 Kesimpulan: Plank, Polis Asuransi Kesehatan Gratis Anda
Sumber Jurnal:
- https://ejournal.upnvj.ac.id/IJP/article/view/10913
- https://forikes-ejournal.com/index.php/SF/article/view/sf12nk317/12nk317
- https://files.core.ac.uk/download/pdf/148612551.pdf
- https://repository.binawan.ac.id/2071/1/FISIOTERAPI-2022-MUHAMMAD%20ALFARIZI.pdf
- https://pubmed.ncbi.nlm.nih.gov/30871784/
- https://digilib.unisayogya.ac.id/6413/1/Naskah%20Publikasi%20BADRUS%20SALAM_S1%20FISIOTERAPI_1810301188%20-%20Badrus%20Salam.pdf
Tips Channel ini memberikan Cara yang bisa di aplikasi kan untuk Kesehatanmu.
#sb30health #plank #nyeripunggung #lansia
Dengan 3 Narasumber :
- Dokter Medis : Dokter Sungadi Santoso
- Holistic Medicine : Dokter Hans Kristian Pranoto, CSN, PN1 (Naturopath Doctor)
- Apoteker : Apt. Agnestasia Widia (Cece Apoteker)
Channel ini Merupakan Anak Channel dari Success Before 30 (SB30) dan dipelopori oleh 2 Foundernya Kuncoro Sugiharto & Edwin Martin Sugiharto.
Jalankan tips-tips di channel ini seperti sedang bermain game, langkah demi langkah sampai mencapai tujuan yang Ingin didapat.
Semoga Bermanfaat & Sehat Selalu ya Sobat Sehat
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@sb30health
@itshanspra
@ceceapoteker
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http://www.sb30health.com
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