Mengenal Rucking, Olahraga Viral di TikTok yang Bikin TUbuh Fit dan Langsing

Getting to Know Rucking, the Viral Sport on TikTok that Makes Your Body Fit and Slim

Dream - Have you ever heard of rucking, Dream's friends? This sport is currently very popular on TikTok and loved by young people. Rucking is a leisurely walking sport while carrying a heavy vest and a backpack filled with weights.

Inspired by military exercises that have been in existence for hundreds of years and are still used for military training until now.

Jill Costanza, who serves as the Director of Sports Science at the Detroit Lions, explains that rucking is actually a military exercise where soldiers carry equipment on long journeys.

This method is commonly used in the military world to sharpen soldiers, improve cardiovascular and lung fitness, strength, and muscle endurance. The content about rucking has gone viral and reached 16.8 million views and continues to grow on TikTok with the hashtag #rucking.

"Benefits of Rucking"

If you want a full-body workout with minimal risk of injury, rucking can be a suitable option physically. Rucking strengthens the core, tightens leg and gluteus muscles, and serves as a good cardiovascular exercise.

The study from the Journal of Fragility and Aging shows that wearing a heavy vest while rucking can help reduce weight, affect body shape, and increase load without altering walking style with a lower risk of injury.

Rucking is also effective for increasing workload without heavy side effects on the body, burning more calories, strengthening the core, improving posture, and increasing heart rate and muscle endurance. "Rucking benefits the lower body muscles, including the hips, knees, glutes, hamstrings, quadriceps, calves, as well as ankle and hip muscles for stability and balance," says Natalie Sampson, DPT, owner of Symmetry Physical Therapy in Southern California.

Siapa yang Bisa Melakukan Olahraga Rucking?

"Who Can Do Rucking Sports?"

All people can feel the benefits of rucking because we all carry burdens in our daily lives.

People in the military, firefighters, police, or jobs that require carrying equipment can benefit from rucking. If there are joint problems, osteoarthritis, bone spurs, or previous excessive injuries, it is best to avoid rucking sports.

The Correct Way to Start Rucking

To start rucking, you can begin with a light load, for example around 5kg, and do it for 15-20 minutes. Use a book, sandbag, or other object as the load. After that, you can increase the weight and add about 10% distance every 3-4 weeks. Do this rucking 1-2 times a week with breaks between training sessions.

If the strength and adaptation are getting better, you can increase the intensity, up to 3-4 days a week. Also make sure your walking posture is upright and not too leaning forward or hunching at the hips. Report by Amanda Syavira/Source: Health.com.

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