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Huong Dan Tap Toan Than Voi 1 Chiec Ghe Tap Ta Hieu Qua (14 อ่าน)
27 ก.ค. 2568 11:39
Huong Dan Tap Toan Than Voi 1 Chiec Ghe Tap Ta Hieu Qua
Gioi Thieu Ve Ghe Tap Ta Va Loi Ich Khi Tap Toan Than
ghe tap ta don la mot trong nhung dung cu the hinh da nang, giup ban tap luyen toan than ngay tai nha hoac phong gym. Voi thiet ke linh hoat, ghe tap ta ho tro nhieu nhom co khac nhau, tu nguc, lung, tay, chan den co bung. Bai viet nay se huong dan ban cach tan dung toi da chiec ghe tap ta de dat hieu qua cao nhat.
Chuan Bi Truoc Khi Tap Luyen Voi Ghe Tap Ta
Truoc khi bat dau, ban can dieu chinh ghe tap ta phu hop voi chieu cao va tu the tap. Dam bao ghe duoc dat tren be mat phang, chac chan. Neu su dung ta, hay kiem tra do an toan cua khoa ta va chon muc ta phu hop voi suc cua ban. Khoi dong ky 5-10 phut de lam nong co the, tranh chan thuong.
Bai Tap Nguc Voi Ghe Tap Ta
Dat ghe o do doc 30-45 do de tap nguc tren. Nam ngua, hai tay cam ta dang rong bang vai, tu tu ha ta xuong nguc roi day len. Giu lung ap sat ghe, siet co nguc khi day ta. Doi voi nguc duoi, dieu chinh ghe doc nguoc lai va thuc hien tuong tu. Moi hiep 8-12 lan, 3-4 hiep.
Tap Lung Va Vai Hieu Qua Tren Ghe Tap Ta
De tap lung, ban co the thuc hien bai bent-over row bang cach dat mot tay va dau goi len ghe, tay kia cam ta keo len ngang hong. Giu lung thang, siet co lung khi keo ta. Voi vai, ngoi thang tren ghe, nang ta qua dau hoac dang ngang tam vai. Kiem soat chuyen dong de tranh chan thuong khop vai.
Bai Tap Tay Truoc Va Tay Sau Voi Ghe Tap Ta
Tap tay truoc (biceps) bang cach ngoi thang, cam ta don va gap tay tu tu. Giu khuyu tay co dinh, chi di chuyen cang tay. Doi voi tay sau (triceps), ban co the thuc hien skull crusher bang cach nam tren ghe, hai tay cam ta dua len roi gap khuyu tay ve phia sau dau. Tap trung vao nhom co tam dau de dat hieu qua tot nhat.
Phat Trien Co Chan Va Mong Tren Ghe Tap
Mac du ghe tap ta chu yeu danh cho than tren, ban van co the tap chan bang cach dat mot chan len ghe de thuc hien bai step-up hoac Bulgarian split squat. Doi voi mong, bai hip thrust la lua chon tuyet voi: tua lung len ghe, nang hong len cao roi ha xuong. Nhung bai nay giup phat trien co chan va mong san chac.
Cac Bai Tap Bung Da Dang Tren Ghe Tap Ta
Ghe tap ta la cong cu tuyet voi de tap bung. Ban co the thuc hien crunches bang cach nam tren ghe, co goi va nang vai len. De tang do kho, giu ta sau gay hoac tren nguc. Bai leg raise cung hieu qua khi ban nam tren ghe, hai tay giu thanh ghe va nang chan len xuong. Nho siet co bung trong suot qua trinh tap.
Luu Y An Toan Khi Tap Voi Ghe Tap Ta
Luon kiem tra do on dinh cua ghe truoc khi tap. Khong nang ta qua suc, dac biet khi tap mot minh. Giu tu the chuan de tranh chan thuong lung va khop. Neu moi tap, hay bat dau voi muc ta nhe va tang dan. Uong du nuoc va nghi ngoi giua cac hiep de co bap phuc hoi.
Ket Hop Dinh Duong Va Nghi Ngoi De Dat Hieu Qua Tot Nhat
Tap luyen chi la mot phan, dinh duong dong vai tro quan trong trong viec phat trien co bap. Bo sung du protein, carb va chat beo lanh manh. Ngu du 7-8 tieng moi dem de co the phuc hoi. Ket hop cac bai tap tren ghe ta voi cardio de dot mo toan than. Kien tri tap luyen 3-5 buoi/tuan de som thay ket qua.
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Ket Luan
Voi mot chiec ghe tap ta, ban hoan toan co the tap luyen toan than mot cach hieu qua. Tu nguc, lung, vai, tay den chan va bung, tat ca deu co the duoc kich hoat qua cac bai tap da dang. Hay tuan thu ky thuat, an toan va ket hop dinh duong hop ly de dat duoc body nhu mong muon. Chuc ban thanh cong tren hanh trinh fitness cua minh!
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