Warming Up Sport
Massage
Olahraga
: Futsal
Tabel Masase
|
Segmen
Tubuh
|
Otot
|
Grip
dan Teknik
|
Ulangan
|
Lama
|
|
|
Tungkai
|
Atas belakang
|
- M. Vastus Intermedius
- M. Adductor Longus
- M. Semitendinosus
- M. Semimembranosus
- M. Biceps Femoris
|
- Effleurage (2)
- Petrisage (2)
- Walken
- Shaking (2)
- Effleurage (2)
|
5x
5x
5x
5x
|
2 x 3 menit
|
|
|
Bawah belakang
|
- M. Extensor Digitorum Longus
- M. Extensor Hallucis Longus
- M. Gastrocnemius
- M. Soleus
- M. Plantaris
- M. Flexor Digitorum Longus
- M. Flexor Hallucis Longus
- M. Tibialis Posterior
- M. Peronaeus Longus
- M. Peronaeus Brevis
|
- Effleurage (2)
- Petrisage (2)
- Shaking (2)
- Effleurage (2)
|
5x
5x
5x
5x
|
2 x 2 menit
|
|
|
Atas depan
|
- M. Rectus Femoris
- M. Sartorius
- M. Gracillis
- M. Adductor Magnus dan Minimus
- M. Vastus Lateralis
- M. Vastus Medialis
|
- Effleurage (2)
- Petrisage (2)
- Walken
- Shaking (2)
- Effleurage (2)
|
5x
5x
5x
5x
5x
|
2 x 3 menit
|
|
|
Bawah
depan
|
- M. Tibialis Anterior
- M. Extensor Digitorum Longus
- M. Extensor Hallucis Longus
- M. Fibularis
|
- Effleurage (2)
- Petrisage (2)
- Shaking (2)
- Effleurage (2)
|
5x
5x
5x
5x
|
2 x 2 menit
|
|
|
Bonus
|
|
- Traction
|
|
1 menit
|
|
Tengkuk dan Bahu
|
|
- M. Trapezius
- M. Levator Scapulae
|
- Effleurage
- Tapotement
- Effleurage
|
5x
5x
5x
|
2 menit
|
  Lengan |
|
- M. Biceps Brachii
- M. Deltoideus
- M. Brachialis
- M. coracobrachialis
- M. Triceps Brachii
- M. Pronator teres
- M. Supinator
- M. Pronator Quadratus
- M. Flexor Carpi Radialis
- M. Palmaris Longus
- M. Flexor Carpi ulnaris
- M. Flexor Digitorum Profundus
- M. Brachioradialis
- M. Extensor Carpi Radialis Longus
- M. Extensor Carpi Radialis Brevis
- M. Extensor Carpi Ulnaris
- M. Extensor Digitorum Communis
|
- Effleurage
- Shaking
- Effleurage
- Traction
|
5x
5x
|
2 x 2 menit
|
|
Total waktu
|
27 menit
|
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