Giao an luyn tp cho ngi

mi tp (t0 1 nm)

www.webthehinh.com

Gio n luyn tp cho ngi mi tp (T 0 - 1 nm)

Di y l hng dn lch tp, ch n ung nhng li khuyn t ti dnh cho cc bn
mi bt u tham gia luyn tp mn Kh - kh - Kh - Khan ny. Bi vit ch dng li tham
vng chia s gip m khng c tham mun no khc do theo hay khng theo, tp hay
khng tp ty bn. Hy vng bi vit s gip ch cho tt c cc bn.
NHNG IU CN BIT
1. Phng php tp
Ti khi mi n vi mn th hnh th VN ta cn ngho cn kh n cn khng v cng cha
bt n Internet l th no (My tnh cn cha nhn thy). Do phng php ca ti cng s
ging nh cc Pro Bodybuilding Vit Nam giai on t 1990 - 2005 l Classic. Classic l g bn
c nhn lch tp bn di th bit.
2. thnh cng bn cn
- Quyt tm, quyt tm v quyt tm
- Hy nh Mnh phi lm c, khng c g l khng th....Khng Thnh Cng cng thnh
Nhn
Hy lun t h khu hiu trc mi bui tp ly kh th, l ng lc bt u luyn tp
- Hy lun chm ch ng li bing theo kiu " hm nay mnh hi mt/ bn t vic/ chi nt
Game ny/....ri i tp/ mai tp b..." V vn cc l do s a bn thnh k li bing v Thnh
cng khng bao gi n vi nhng k khng bit c m v cng khng n vi k li
bing. Nu bn cha quyt tm t b tnh li bing th xin ng c hay tham gia mn th hnh
lm g.
3. Cc t ng s dng
- Mc t: trong bi vit s s dng n t "60% sc" hay "80% sc" ....bn cn hiu l V d
bn y c ti a 100kg c 1 ci th l sc ca bn. Do 60% sc ~ 60kg t bn phi
nng. Lng ta l tng khi lng do bn t chia ra 2 bn (nu c) nh. V d 60kg th mi
bn bn lp 30kg (2-3 bnh t ty CLB)
- Reps: l s ln bn nng t c trong cng 1 hng cn. V d 60kg/10 Reps bn phi hiu l
bn nng t mc 60kg c 10 ci
- Hip: L s ln bn thc hin c Reps.V d ti vit 60kg x 10 Reps x 4 Hip.Ngha l bn
thc hin nng mc t 60 kg vi 4 Hip mi hip 10 ci...(H hi kh nh..quen ri li thy bun
ci)
- Ngh gia hip: l thi gian ngh gia 2 hip trong cng 1 hng cn.
- Ngh chuyn bi: l thi gian chuyn sang bi khc, nhm c khc.

LCH TP LUYN
Do bn mi bt u n vi mn th hnh ln bn thiu t tin v c th bn mong mun c sc
khe c 1 thn hnh vm v hay ch ly le vi bn b, na l n phng tp tm
chuyn....khng sao. Min l bn ang y, ang phng tp v bn cn lm theo ti.
1. Yu cu
- Lun mc qun o thong mt (h) m p (ng) nghim cm ci trn, lun i giy th
thao....Bn c n mc nh ti ni dn dn bn s hiu ti sao
- Phng tp no cng c ni quy ca n v yu cu bn tn trng.
- Trc khi tp khng n qu no, khng ung ru, bia, c fe, cht kch thch...n s lm bn
khng tp c v dn n nhiu tc ng tiu cc. Cm.
- Khi tp khng tm pht qu nhiu, ln tn trng thi gian ngh gia cc bi tp...ni chuyn
ring th ht gi th tha h nh.
- Lun dnh t 5-10 pht ban u cho cng tc Warmup - Khi ng cho nng ngi v cho c
bp v cc khp c bi trn trnh chn thng khng ng c.
No hy nhm li cc yu cu trn ri chng ta bt u vo bi tp chnh
2. Lch tp luyn
Bn ng bn khon nu c n y, bi v phng php di khng phi Max OT hay
Supperset... n gin n c xy dng bi cc b lo gi lng trong gii th hnh Vit Nam.
H cng tng tp nh vy trong giai on u i. No chng ta cng xem
, lch tp ny din ra trong 1 tun v c lp i lp li trong cc tun, cc thng tip theo. N
ch chm dt khi bn tm c phng n luyn tp khc ph hp vi giai on mi ca bn.
Nhng giai on s cp ny bn ln theo.
Lch tp tng qut (H s cp )
Th 2 v Th 5: Ngc - Tay sau - Cng tay - Bng
Th 3 v Th 6: X - Lng - Cu Vai - Tay trc
Th 4 v Th 7: Vai trc - Vai sau - Chn - Bng
Ch nht: Ngh ngi hon ton.

Dinh dng trong 1 ngy

Nn nh khng n qu no v phi kt thc mi vic n ung trc khi tp t nht 30 pht
Di y l gi cho 1 ngy n ung ca bn, bn s thy thc n khng qu ln khng qu
kh lm v cng khng qu nhiu tin. V a s ngi tp giai on ny l t 17-24 ln a
phn l hc sinh sinh vin hoc ngi mi i lm cn da vo kinh t b m hoc c d d th
rt t ln ti thit k thc n ny cho cc bn khng c nhiu iu kin nh vy.
DINH DNG V NC UNG
1. SNG
- Ba chnh: n sng (nghim cm b ba sng). Hon thnh ba ny trc 8h sng nh
01 H tiu (ph) c tht g tht b l OK. Hoc 01 da cm sn trng p la (ln hp th tt
nht). Ch t tinh bt thi cng nhiu cng bo y
01 hp sa vinamilk 180-220ml
01 qu chui tiu, 01 qu to, cam (nu c)
300ml nc chia ra ung t sng n 9h
- Ba ph 1 (10h)
01 qu trng luc (n c qu ph lng )
01 xc xch b loi trung
02 qu chui tiu
01 hp sa vinamilk 180-220ml
300ml nc chia ra ung trong lc tp v sau tp
2. TRA
- Ba chnh: Cm gia nh c g n ly l OK ri Hon thnh ba ny trc 12h nh
01 hp sa vinamilk 180-220ml
01 qu chui tiu, 01 qu to, cam (nu c)
300ml nc chia ra ung t sng n 14h
- Ba ph 2 (13h): Hon thnh ba ny trc lc tp t nht 01h
01 qu trng luc (n c qu ph lng )
01 xc xch b loi trung
02 qu chui tiu
01 hp sa vinamilk 180-220ml
C iu kin na th ung 1 ln Whey protein trc khi tp 30 pht
- Ba ph 3 (18h) - c th b ba ny : B sung dinh dng ngay sau khi tp
01 qu trng luc (n c qu ph lng ). C th b dnh bng n cm ti
01 qu chui tiu
01 hp sa vinamilk 180-220ml
C iu kin na th ung 1 ln Whey protein ngay sau khi tp.

3. TI
- Ba chnh: Cm gia nh c g n ly l OK ri Hon thnh ba ny trc 19h30h nh
01 hp sa vinamilk 180-220ml
01 qu chui tiu, 01 qu to, cam (nu c)
300ml nc chia ra ung t sng n 21h
- Ba ph 4 (21h30h): Hon thnh ba ny trc lc i ng t nht 01h
01 qu trng luc (n c qu ph lng )
02 qu chui tiu, cam, to c th
01 hp sa vinamilk 180-220ml
Nh nh rng, sc ming trc khi i ng nh
Ch : Lun ung nc tng ngm nh.
- Nn n c lng : Trnh ph phm tc n v iu na n c thm cht bo cung cp nng
lng cho bn. Ch b lng khi bn mun gim bo, gim m, sit c.
- Khng ung qu nhiu nc trong khi luyn tp, ln ung tng ngm nh ...ung nhiu
hoc ngm ln lm d dy bn phi hot ng nhiu hn, mu long hn ln tp trung cho bi
tp s km..hiu qu km.

TH 2 v TH 5
NGC - TAY SAU - CNG TAY - BNG
1. NGC
trnh vic nhm chn trong luyn tp ti khuyn cc bn s dng chiu thc a dng bi tp
hon i cc bi tp nh thanh n vi t n gip bi tp chng ta lun mi. V d hm nay th
2 chng ta s dng thanh n th th 5 chng ta li s dng t n. Vic hon i ngoi nhim
v chnh l chng nhm chn bi tp cn c 1 mc ch chnh l b tr cc nhm c nh m
thanh n khng tc ng ti bng t n v ngc li. Bn hy tin ti i, bn s khng bao gi
nhm chn khi luyn tp mn ny
Bi 1
(Th 2)

Hoc (Th 5)

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln. Ngh 1 pht
- Khi lng t = 60% sc x 1 Hip x T 10-12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na
Ngh 2 pht kt thc bi 1

Bi 2

Hoc (Th 5)

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na
Ngh 2 pht kt thc bi 2

Bi 3
(Ch dnh cho cc bn t 6 thng - 1 nm)

Hoc (Th 5)

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln. Ngh 1 pht

10

Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na
Ngh 2 pht kt thc bi 3
------------------------------------------------------------------------------------------------------------------2. TAY SAU
Bi 1

Khi ng:
- T 10-12 ln. Ngh 1 pht
Hip chnh:
T 8-10 ln tr ln n khi khng th y ln c na
Ngh 2 pht kt thc bi tay sau 1

11

Bi 2
(Chia u cho 2 tay nh)

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln/ 1 tay. Khng ngh khi i tay. Ngh 1 pht
khi kt thc 1 Hip
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln. Khng ngh khi i tay. Ngh 1 pht khi kt
thc 1 Hip
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln. Khng ngh khi i tay. Ngh 1 pht khi kt
thc 1 Hip
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na
Ngh 2 pht kt thc bi tay sau 2
Bi 3
(Ch dnh cho cc bn tp c t 6 thng tr ln)

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln. Ngh 1 pht

12

Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na
Ngh 2 pht kt thc bi tay sau 3

Bi 4
(Ch dnh cho cc bn tp c t 6 thng tr ln)

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln/ 1 tay. Khng ngh khi i tay. Ngh 1 pht
khi kt thc 1 Hip
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln. Khng ngh khi i tay. Ngh 1 pht khi kt
thc 1 Hip
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln. Khng ngh khi i tay. Ngh 1 pht khi kt
thc 1 Hip
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na
Ngh 3 pht kt thc bi tay sau 4

13

3. Cng tay
Bi 1

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na
Ngh 1 pht kt thc bi cng tay 1
Bi 2

Khi lng t = 80% sc x 2 Hip x T 6-8 ln. Ngh 1 pht gia 2 hip
Ngh 1 pht kt thc bi cng tay 2
------------------------------------------------------------------------------------------------------------------

14

4. Bng
Bi 1

Khi ng:
- Tay khng (m gy tai) x 2 Hip x T 15-20 ln. Ngh 1 pht sau mi hip
Hip chnh:
- Hai tay m 1 qu ta 3 kg sau gy sc x 1 Hip x T 10-12 ln. Ngh 1 pht
- Hai tay m 1 qu ta 5 kg sau gy sc x 2 Hip x T 8 - 10 ln. Ngh 1 pht
Ngh 1 pht kt thc bi bng 1

Bi 2

10-20 ln x 2 Hip.

Kt thc ngy tp th 2

15

TH 3 v TH 6
X - LNG - CU VAI - TAY TRC
Bi tp hm nay l 1 bi tp nng, v n c nhm c ln nht th C Lng (X - lng sau...)
vai v tay trc. Bn cn chun b tm l v thi gian t nht 90 pht cho bui tp ny.
Bn cn
- 1 chic khn mt: Lau m hi trong lc tp, ra mt sau khi tp gip c th refresh li sau bui
tp vt v
- 1 chai nc t 500ml tr ln v bn phi lun nh cu ny Ung tng ngm nh...Khng
ung ngay trc khi tp
- Nn n 2 qu chui hoc ung SPHC (vWhey, nitric..) b sung dinh dng v sc khe trc
khi i tp...Nhng phi kt thc trc 30 pht trc khi tp
--------------------------------------------1. X - Lng
Bi 1

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th ko xung c
na...k c bn ch ko c 1 na cng gip ch rt nhiu do ng b ph
Ngh 1 pht chuyn bi

16

Bi 2

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 80% sc x 1 Hip x T 4-6 ln tr ln n khi khng th ko xung c
na...k c bn ch ko c 1 na cng gip ch rt nhiu do ng b ph
Ngh 2 pht chuyn bi
Bi 3

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th ko ln c na...k
c bn ch ko c 1 na cng gip ch rt nhiu do ng b ph

17

Nu ch bn tp khng c my tp ny bn c th thay th bng bi sau

Ngh 2 pht chuyn bi

Bi 4

2 Hip thc hin t 15-20 ln

Ngh 2 pht chuyn bi
------------------------------------------------------------------------------------------------------------------

18

2. Cu vai
Bi 1

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th ln c na...k c
bn ch ko c 1 na cng gip ch rt nhiu do ng b ph
Ngh 2 pht chuyn bi
Bi 2

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln tr ln n khi khng th ko ln c na...k
c bn ch ko c 1 na cng gip ch rt nhiu do ng b ph
Ngh 2 pht chuyn bi

19

3. Tay trc
Bi 1

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln tr ln n khi khng th ln c na...
Ngh 1 pht chuyn bi
Bi 2

Khng c khi ng
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln tr ln n khi khng th ln c na...
Ngh 2 pht chuyn bi

20

Bi 3

Khng c khi ng
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln tr ln n khi khng th ko ln c na...
Ngh 1 pht chuyn bi
Bi 4

Khng c khi ng
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln tr ln n khi khng th ko ln c na...

21

Th 4 v Th 7:
Vai trc - Vai sau - Chn - Bng
Sau ngy th hm trc tp kh nng vi nhiu nhm c th hm nay bn cng c 1 bui nh
vy. Ti cng vn phi yu cu bn phi c ti thiu ng 8h tr ln, v c t nht 90 pht cho
bui tp ny.
Sng thc dy bn s cm thy ngi au au do " hu qu" ca bi tp chiu qua...ng li
hy x chn vo giy chy 10 pht Cardio quanh nh bn. Ngy no bn cng lm vy cho ti,
v ti khuyn l ln chy vo lc mt tri ln...V lc Cy ci bt u quang hp sn sinh
ra nhiu Oxy rt tt cho sc kho v ng h hp ca chng ta.
Nu hm qua bn tp vo 16h30 th hm nay bn ln tp mun hn khong 1 h (l 17h30). Xin
ng hi ti v sao v l do duy nht ti mun cc bn c thm 1 gi hi phc sinh lc ch vy
thi.
No by gi l n gi tp
Nu nhn k bn s thy ti xp 2 bi vai trc - vai sau trong ng 1 bui tp, ci m ti vn
thng khuyn cc bn tp trn 1 nm khng lm. Nhng giai on s cp ny bn hon ton
tp n m khng s bt k tc ng no. C nhiu quc gia nh Anh, B, M cn khuyn chng
ta trong giai on u s dng phng php i khng nghich trong luyn tp nh vic tp cng
lc c Tay trc - Tay sau, Ngc - Lng....Nhng ch giai on s cp thi cc bn nh. V
chng ta ang giai on ny. Vy khng chn ch thm na tp thi
1. Vai trc - Vai gia
Cc bi c ti chn ra ph hp cho bn
Bi 1

22

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln/ 1 tay Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln/ 1 tay Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln/ 1 tay tr ln n khi khng th ko ln c
na...k c bn ch ko c 1 na ci cng gip ch rt nhiu do ng b ph
Bi 2

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na...k
c bn ch y c 1 na ci cng gip ch rt nhiu do ng b ph
Bi 3

23

Khi ng:
- Khng khi ng
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na...k
c bn ch y c 1 na ci cng gip ch rt nhiu do ng b ph
Ngh 2 pht bn nh
--------------------------------------------------------------------------------------------------2. Vai sau
Bi 1

Khi ng:
- Khng khi ng
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na...k
c bn ch y c 1 na ci cng gip ch rt nhiu do ng b ph

24

Bi 2

Bn tm 2 qu t n m bn c th thc hin bi ny khng t hn 8 ln nhng cng khng

nhiu hn 12 ln. Bn thc hin t n vi 2 hip nh.
chuyn sang bi chn ti khuyn bn hy ngh ti thiu 2 pht nhng khng qu 5. pht.
Nu bn cnh phng tp ca bn c phng Erobic hy ng sang bn hng ht " Hng h"
ly phn chn cho bi tp chn gian kh tip theo
-----------------------------------------------------------------------------------------3. Chn
S d a s ngi tp khng tp chn v y l nhm c cng nh bi tp rt kh v rt kh...
Hn na chn cng l ni ch em t hn tay, vai ngc...do anh em cng hay b qua nhm
c p tuyt ny. Hi a s anh em tuyn lu nm v mi vo ngh th ti u nhn c cu tr
li..Thch tp chn nht. Khng ch vit nam ta cc Pro body trn th gii nh Arnorld,Ronni..
u likes mnh cc bi chn c bit bi Gnh t. Th mi bit chn c u chuc nh no
Bn chc khng mun c th mnh mt cn i, trn qu bi di 2 ci que tm phi khng.
Mt thn th p ang i bn cht nt phn c chn di.

25

Bi 1
Gnh t

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na.

Bi 2

26

Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th thc hin thm 1 ln
no na.
Hy ngh 2 pht kt thc i trc v chuyn sang i sau

Bi 3

27

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na.

Bi 4

28

Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na.
Ngh 1 pht 30 giy chuyn sang tp bp chui

Bi 5

29

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10-12 ln Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na.

Bi 6

Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8-10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6-8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na.
----------------------------------------------------------------------------------------------------------------4. Bng

30

Bi 1

Khi ng:
- Tay khng (m gy tai) x 2 Hip x T 15-20 ln. Ngh 1 pht sau mi hip
Hip chnh:
- Hai tay m 1 qu ta 3 kg sau gy sc x 1 Hip x T 10-12 ln. Ngh 1 pht
- Hai tay m 1 qu ta 5 kg sau gy sc x 2 Hip x T 8 - 10 ln. Ngh 1 pht
Ngh 1 pht kt thc bi bng 1

Bi 2

31

10-20 ln x 2 Hip.

Kt thc ngy tp th 4/7

32

1 S LI KHUYN KHI TP LUYN

1. ng tc chun cho c bp p
Hy nhn li tht k cc hng dn bi tp, cc ng tc d l nh nht nh chn ra sao,
cm t th no..thm ch cch nm trn gh...bn ng v ngc ni rng bn ang lm ng
hy nhn li mnh xem bn lm ng cha nh.
Ti thy VN cng nh cc nc khc khi tp bi ngc nm gh ngang nhiu bn t v "Tinh
tng" 2 chn ln gh bng tp k c khi ng. Xin tha vi cc bn l cht y. Vic
t th nm th no tc ng kh ln n vic bn b tr nhm c trc khi luyn tp. Bn c
hnh dung c l b binh vic bn nm l vic bn by binh b trn dn qun ra cc ni. Khi 2
chn t di t v to vi nhau 1 gc 90 th lc ny ngc bn mi nm song song vi gh v
vi t. Tp lc ny mi ng 100% vo ngc gia nh. Vy bn no ang nm dng tinh tng
th nn xem li nh
By hy c gng tp chun theo tng ng tc, bn s nhanh to hn cc ng tinh tng k
trn v mi ngi thm ch cn coi bn nh chuyn gia y.
2. Xung chm ln nhanh
Sau khi a t t gi hoc n v tr bt u bn h t t nhm gip c v xng di chuyn
chm. Lc ny mu c bm t t n cc vng c trong c th gip c cng nh cc khp dn
dn lm quen vi trng lng, c th bn t kch thch v tit hoocmoon p ng nhu cu
hin ti.
Nu bn xung qu nhanh: C cha kp thch ng mu cha kp bm ht c khng ln ht ngoi
ra nu vi trng lng nng n cn lm chn thng khp thm ch gy tay, gy xng.... Bn
chc khng mun iu ny ch
Ln nhanh, l qu trnh bn kt thc ng tc nhanh gn trnh mt sc. Khi y nng m bn ln
t t...sc bn dn tri khin c bn mi mt, bn s khng ln c t thm ch khng thc hin
nt c bi tp. Li bt cp hi
3. Thc hin c bi tp
Bn s thy ti lun yu cu bn c gng bi tp n " hoi th cui cng". V sao?
- Lc ny bn ang bi chnh v bn cn lm cng c ti a v khng c g khc ngoi vic tp
c n sc lc cui cng
- Tp c gip bn gia tng c sc mnh sau mi bi tp c bn s thy 1 vi tun bn s thc
hin mc t n gin hn nhiu v bn li c mt mc t mi. ng ngha vi bn ang
mnh ln.
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4. Cardio - Chy b/ p xe hng tun

Hy gia tng thm sc khe do dai bng Cardio t nht 3 bui 1 tun mi bui t nht t 1030 pht.
Thi gian no ln thc hin Cardio: Sng sm (10 pht), trc khi tp 15 pht. Hoc bn no t
thi gian (i lm v mun) th 10 pht trc khi tm ra n cm l thi im thch hp. KHng
quan trng lm cho vic c ln cardio tc khi tp hay khng, hy coi Cardio trc khi tp nh
mt bi khi ng m thi
Cardio u n cn gip bn gim vng bng rt hiu qu

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