Trong the gioi the hinh ngay nay, viec lua chon phuong phap tap luyen phu hop la rat quan trong. Hai trong so nhung thiet bi pho bien nhat ma nguoi tap thuong su dung la Dung cu vo thuat va ta tay. Vay, giua hai loai thiet bi nay, cai nao thuc su hieu qua hon? Hay cung tim hieu qua bai viet duoi day.

Loi ich cua viec tap voi xa don

Tang cuong suc manh co bap



dung cu vo thuat la mot trong nhung cong cu tuyet voi de phat trien suc manh co bap, dac biet la o phan lung, vai va canh tay. Khi ban thuc hien cac bai tap nhu keo xa (pull-up) hoac du nguoi (hang), toan bo co the se phai hoat dong de giu thang bang va nang len.

Phat trien kha nang chiu dung



Tap luyen voi xa don khong chi giup tang cuong suc manh ma con cai thien kha nang chiu dung cua ban. Nhung bai tap can nhieu luc tu cac nhom co lon se khien tim mach cua ban hoat dong tich cuc hon, tu do cai thien do ben tong the.



Xem them: So sanh xa don va ta tay: Cai nao hieu qua hon?

De dang dieu chinh muc do kho khan



Mot loi diem khac khi su dung xa don chinh la tinh linh hoat trong viec dieu chinh muc do kho khan cua bai tap. Ban co the thay doi cach thuc nam bat thanh hay them trong luong vao minh thong qua day buoc hoac giay treo.

Loi ich cua viec tap voi ta tay

Doi tuong da dang cho tung nhom co



Ta tay mang lai su linh hoat cao trong viec lua chon cac bai tap cho tung nhom co rieng biet. Ban co the de dang chuyen doi giua cac bai nhu nang nguc (bench press), gap bung (bicep curl) hay da chan sau (triceps extension).

Tien loi va de su dung



Voi kich thuoc nho gon, ta tay co the duoc su dung tai nha hoac bat ky dau ma khong can den khong gian lon nhu phong gym hay san choi ngoai troi. Dieu nay lam cho no tro thanh mot lua chon ly tuong cho nhung ai muon duy tri lich trinh luyen tap ngay ca khi khong co thoi gian den phong gym.

Giup can bang luc tac dong len hai ben co the



Khi thuc hien cac bai tap voi ta tay, moi ben than tren deu phai lam viec doc lap nhau nen giup cai thien su can bang ve mat suc manh cung nhu giam thieu nguy co chan thuong do mat can doi giua hai ben.

So sanh hieu qua giua xa don va ta tay



Moi loai thiet bi deu co uu nhuoc diem rieng nhung neu xet ve mat hieu qua tong quat thi:



- Xa Don: Thich hop cho nhung ai muon xay dung khoi luong lon o vung lung tren cung nhu tang cuong suc manh chuc nang chung.



- Ta Tay: Phu hop hon neu ban dang tim kiem su da dang trong chuong trinh luyen tap cung nhu mong muon phat trien dong deu tat ca cac nhom co tren khap than hinh.

Ket luan: Cai nao tot hon?

Cuoi cung, cau hoi "So sanh xa don va ta tay: Cai nao hieu qua hon?" phu thuoc vao muc tieu ca nhan cua moi nguoi dung. Neu ban dang huong toi mot che do ren luyen toan dien ket hop ca suc manh lan tinh linh hoat thi hay xem xet ket hop ca hai phuong phap nay vao chuong trinh dao tao hang tuan cua minh.



Viec ket hop giua keo ngang voi may chay bo hoac squat voi ta se toi uu hoa qua trinh ren luyen cung nhu dat duoc muc tieu nhanh chong nhat! Hay nho rang kien tri moi chinh la chia khoa dan den thanh cong trong bat ky ke hoach ren luyen nao!