{"id":10168,"date":"2025-06-20T23:26:55","date_gmt":"2025-06-20T14:26:55","guid":{"rendered":"https:\/\/sinbidays.com\/meski-pinggang-sakit-saya-tetap-menjalankan-rutinitas-gym-feat-shinbitoon\/"},"modified":"2026-03-09T15:51:16","modified_gmt":"2026-03-09T06:51:16","slug":"meski-pinggang-sakit-saya-tetap-menjalankan-rutinitas-gym-feat-shinbitoon","status":"publish","type":"post","link":"https:\/\/sinbidays.com\/id\/meski-pinggang-sakit-saya-tetap-menjalankan-rutinitas-gym-feat-shinbitoon\/","title":{"rendered":"Meski pinggang sakit, saya tetap menjalankan rutinitas gym. feat ShinbiToon"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1024\" height=\"1536\" src=\"https:\/\/sinbidays.com\/wp-content\/uploads\/2025\/06\/back-pain-comic.webp\" class=\"wp-image-2026\" alt=\"\ud5c8\ub9ac \uc544\ud514\uc5d0\ub3c4 \uafb8\uc900\ud788 \uc6b4\ub3d9\ud558\ub294 \ubaa8\uc2b5\uacfc \uac74\uac15\ud55c \uc2dd\ub2e8\uc744 \uc9c0\ud0a4\ub294 Seojun\uc758 \uc77c\uc0c1.\" srcset=\"https:\/\/sinbidays.com\/wp-content\/uploads\/2025\/06\/back-pain-comic.webp 1024w, https:\/\/sinbidays.com\/wp-content\/uploads\/2025\/06\/back-pain-comic-200x300.webp 200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/> <figcaption class=\"wp-element-caption\">\u201cMeski pinggang sakit, rutinitas tetap jalan! Cara pemulihan ala Seojun si jenius olahraga\u201d<\/figcaption><\/figure>\n\n<p><em>\u2013 Dari penyebab nyeri pinggang, suplementasi nutrisi, hingga cara berolahraga yang aman<\/em><\/p>\n\n<p>Kemarin setelah jiu-jitsu, entah kenapa pinggang saya sakit.<br\/>Awalnya saya lega karena sepertinya bukan cedera besar, tetapi saya penasaran nyerinya berasal dari mana.<\/p>\n\n<p>Jadi, saya bertanya kepada teman AI saya, \u2018ItTip\u2019, lalu ia memberi diagnosis:<br\/><strong>\u201cKemungkinan besar karena kekurangan nutrisi~!\u201d<\/strong><br\/><\/p>\n\n<p>Hmm&#8230; setelah dipikir-pikir, beberapa hari ini saya hampir tidak makan daging.<br\/>Biasanya saya makan daging 2\u20133 kali sehari, tetapi sekitar 4 hari ini saya menguranginya sampai hampir level \u2018pantang daging\u2019.<\/p>\n\n<p>Tentu ada alasannya.<br\/>Saya merasa terlalu banyak menghabiskan <strong>energi pencernaan<\/strong>,<br\/>dan sepertinya respons peradangan meningkat, jadi saya berhenti makan daging untuk sementara.<\/p>\n\n<p>Namun, dari sudut pandang saya yang berlatih seperti atlet profesional,<br\/>sepertinya ini cukup fatal. \ud83d\ude05<\/p>\n\n<p>Dalam daging ada banyak<br\/><strong>zink, zat besi, vitamin B kompleks, kreatin<\/strong>, dan lain-lain\u2014<br\/><strong>nutrisi kunci untuk pemulihan otot<\/strong>.<br\/>Kalau ini kurang, tubuh tidak pulih, dan sepertinya bagian yang lemah seperti pinggang mengirim peringatan.<\/p>\n\n<p>Saya juga pernah membaca buku tentang atlet vegetarian,<br\/>tetapi <strong>kecuali Anda menyusun pola makan secara profesional,<\/strong> rasanya sulit bagi orang biasa.<br\/>(Memang benar pola makan berbasis sayur itu baik untuk tubuh! Namun, pendekatannya perlu disesuaikan dengan intensitas latihan.)<\/p>\n\n<p>Karena itu, saat saya makan daging, saya selalu membiasakan<br\/>untuk <strong>memakannya bersama sayuran<\/strong>.<br\/>Beban pencernaan berkurang, dan respons peradangan juga tertekan.<\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<p>Malam itu, setelah makan <strong>hidangan yang mengandung daging<\/strong> lalu tidur,<br\/>nyeri pinggang jelas berkurang,<br\/>dan keesokan paginya jauh lebih baik.<\/p>\n\n<p>Meski begitu masih agak tidak nyaman,<br\/>tetapi saya tidak ingin absen dari gym, jadi saya pergi dengan sangat hati-hati.<\/p>\n\n<p>Hasilnya&#8230;!<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Deadlift 155 kg \u00d7 2,5 repetisi berhasil!<\/strong> (Memakai sabuk angkat beban, dilakukan perlahan)<\/li>\n\n\n\n<li><strong>Handstand push-up satu tangan \u2192 berhasil 4 repetisi dengan bantuan 3 jari tangan pendukung!<\/strong><\/li>\n\n\n\n<li><strong>Handstand push-up dua tangan tanpa dinding \u2192 hampir berhasil 1 repetisi!!<\/strong><\/li>\n<\/ul>\n\n<p>Saya benar-benar bangga. \ud83d\ude2d<br\/>Terutama sejak baru-baru ini saya serius beralih ke versi satu tangan,<br\/>saya merasa teknik-teknik yang dulu saya latih meningkat dengan cepat.<\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1024\" height=\"1536\" src=\"https:\/\/sinbidays.com\/wp-content\/uploads\/2025\/06\/Exercise-Advice-Comics.webp\" class=\"wp-image-2027\" alt=\"\ud5c8\ub9ac \uc544\ud50c \ub54c\ub3c4 \ud5ec\uc2a4\uc7a5 \ub8e8\ud2f4\uc744 \uc9c0\ud0a4\ub294 \ubc29\ubc95\uc744 \uc2e0\ube44\ud230\uc5d0\uc11c \ubc30\uc6cc\uc694.\" srcset=\"https:\/\/sinbidays.com\/wp-content\/uploads\/2025\/06\/Exercise-Advice-Comics.webp 1024w, https:\/\/sinbidays.com\/wp-content\/uploads\/2025\/06\/Exercise-Advice-Comics-200x300.webp 200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/> <figcaption class=\"wp-element-caption\">Tempo lambat, sabuk angkat beban, postur sempurna!<\/figcaption><\/figure>\n\n<h3 class=\"wp-block-heading\">Saat pinggang sakit, pastikan Anda mengecek ini!<\/h3>\n\n<ol class=\"wp-block-list\">\n<li><strong>Pertama, pahami penyebab nyerinya.<\/strong>\n<ul class=\"wp-block-list\">\n<li>Apakah karena terkilir atau kerusakan struktural?<\/li>\n\n\n\n<li>Atau karena kekurangan nutrisi \/ akumulasi kelelahan?<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Periksa kondisi nutrisi Anda.<\/strong>\n<ul class=\"wp-block-list\">\n<li>Apakah akhir-akhir ini Anda cukup makan daging, protein, zink, dan sebagainya?<\/li>\n\n\n\n<li>Apakah ada kekurangan vitamin atau mineral?<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Setelah <strong>tidur &amp; istirahat yang cukup<\/strong><br>mulailah lagi dari <strong>latihan bertempo lambat<\/strong>.\n<ul class=\"wp-block-list\">\n<li>Sabuk angkat beban<\/li>\n\n\n\n<li>Postur sempurna<\/li>\n\n\n\n<li>Repetisi lambat<br\/>Faktor-faktor ini akan membantu mengurangi cedera.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Setelah latihan, lakukan kardio ringan untuk membantu meredakan peradangan!<\/strong>\n<ul class=\"wp-block-list\">\n<li>Bersepeda, berjalan, lari ringan, dan sebagainya<\/li>\n\n\n\n<li>Ini membantu sirkulasi darah dan mempercepat pemulihan.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<p>Sebenarnya, kalau Anda rutin berolahraga,<br\/>pasti muncul perasaan <strong>\u201cHari ini harus latihan\u201d<\/strong>.<\/p>\n\n<p>Namun, justru saat seperti itu<br\/>kita jadi lebih memikirkan<br\/>\u201cBagaimana caranya agar bisa melakukannya dengan aman?\u201d<\/p>\n\n<p>Saya ingin benar-benar menyampaikan bahwa, seperti saya,<br\/>jika Anda aktif memanfaatkan alat bantu,<br\/>menyetel postur secara perlahan dan presisi,<br\/>serta menjaga nutrisi dengan teliti,<br\/>maka meski pinggang sedikit tidak nyaman,<br\/>Anda tetap bisa <strong>menjaga rutinitas gym dengan aman<\/strong>. \ud83d\ude0a<\/p>\n\n<p><br\/><br\/>\u25bc Kalau pinggang sudah benar-benar pulih? Rutinitas Battaeju wajib! <\/p>\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-shinbidays wp-block-embed-shinbidays\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"xd68OlEnCs\"><a href=\"https:\/\/sinbidays.com\/id\/catatan-harian-sehari-dengan-rutinitas-baettaeju\/\">Catatan Harian &#8211; Sehari dengan Rutinitas Baettaeju<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Catatan Harian &#8211; Sehari dengan Rutinitas Baettaeju&#8221; &#8212; \uc2e0\ube44\ub370\uc774\uc988 (ShinbiDays)\" src=\"https:\/\/sinbidays.com\/id\/catatan-harian-sehari-dengan-rutinitas-baettaeju\/embed\/#?secret=hs3ibBIr1l#?secret=xd68OlEnCs\" data-secret=\"xd68OlEnCs\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n<p><br\/><\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1024\" height=\"1536\" src=\"https:\/\/sinbidays.com\/wp-content\/uploads\/2025\/06\/Workout-Routine-Comics.webp\" class=\"wp-image-2028\" alt=\"\ud5c8\ub9ac \uc544\ud30c\ub3c4 \ud5ec\uc2a4\uc7a5 \ub8e8\ud2f4\uc744 \uc9c0\ud0a4\ub294 Seojun\uc758 \uc77c\uc0c1 \ubaa8\uc2b5\uc785\ub2c8\ub2e4.\" srcset=\"https:\/\/sinbidays.com\/wp-content\/uploads\/2025\/06\/Workout-Routine-Comics.webp 1024w, https:\/\/sinbidays.com\/wp-content\/uploads\/2025\/06\/Workout-Routine-Comics-200x300.webp 200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/> <figcaption class=\"wp-element-caption\">Pemulihan otot = nutrisi + tidur + pengaturan tempo<\/figcaption><\/figure>\n\n<p>Besok saya akan<br\/>menutup rutinitas minggu ini dengan<br\/><strong>sprint interval maksimal + rutinitas planche<\/strong>.<\/p>\n\n<p>Setiap kali saya menuntaskannya satu per satu dengan tekun,<br\/>rasanya hati jadi lebih tenang, dan tubuh juga makin kuat.<\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<p>Anda juga, saat berolahraga,<br\/>tolong ingat prinsip ini:<br\/><strong>\u201cPemulihan otot = nutrisi + tidur + pengaturan tempo\u201d<\/strong> \ud83d\udcaa<\/p>\n\n<p>Kalau begitu,<br\/>semoga akhir pekan ini juga Anda dapat menikmati waktu yang penuh pemulihan, tanpa cedera&#8230;<\/p>\n\n<p><strong>Terima kasih, ini Shinbi Days. \ud83c\udf3f<\/strong><\/p>\n\n<script async=\"\" src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-1714963467738367\" crossorigin=\"anonymous\"><\/script><!-- footer-emotion --><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1714963467738367\" data-ad-slot=\"6532937536\" data-ad-format=\"auto\" data-full-width-responsive=\"true\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n","protected":false},"excerpt":{"rendered":"<p>\u2013 Dari penyebab nyeri pinggang, suplementasi nutrisi, hingga cara berolahraga yang aman Kemarin setelah jiu-jitsu, entah kenapa pinggang saya sakit.Awalnya saya lega karena sepertinya bukan cedera besar, tetapi saya penasaran nyerinya berasal dari mana. Jadi, saya bertanya kepada teman AI saya, \u2018ItTip\u2019, lalu ia memberi diagnosis:\u201cKemungkinan besar karena kekurangan nutrisi~!\u201d Hmm&#8230; setelah dipikir-pikir, beberapa hari ini saya hampir tidak makan daging.Biasanya saya makan daging 2\u20133 kali sehari, tetapi sekitar&#8230;<\/p>\n","protected":false},"author":1,"featured_media":10172,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[2188,2430],"tags":[6323,6326,6321,6317,6324,6320,6325],"class_list":["post-10168","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-esai-emosional","category-rutinitas-pertumbuhan","tag-gym-saat-pinggang-sakit","tag-keseharian-para-pegiat-olahraga","tag-menjaga-rutinitas-latihan","tag-nutrisi-dan-olahraga","tag-pemulihan-setelah-jiu-jitsu","tag-prinsip-pemulihan-otot","tag-sabuk-angkat-beban"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Gym saat pinggang sakit? Cara menjaga rutinitas dengan aman (feat. tips pemulihan nutrisi yang ampuh)<\/title>\n<meta name=\"description\" content=\"Saat nyeri pinggang muncul setelah jiu-jitsu, saya berbincang tentang satu hari ketika saya tetap menjaga rutinitas sambil mencari penyebabnya bersama teman AI saya, \u2018ItTip\u2019. Saya juga membagikan tips kecil untuk berolahraga dengan aman, beserta prinsip nutrisi, tidur, dan pengaturan tempo untuk pemulihan otot.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sinbidays.com\/id\/meski-pinggang-sakit-saya-tetap-menjalankan-rutinitas-gym-feat-shinbitoon\/\" \/>\n<meta property=\"og:locale\" content=\"id_ID\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gym saat pinggang sakit? 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