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C hc N ng

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

Kt qu t 1 ti 15 trn 30 4

+ Tr li Ch

Trang 1 trong 21 1 2 3 11 ...

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

Tho lun Gio n luyn tp cho ngi mi tp (T 0 - 1 nm) trong din n Luyn tp , mc Bodybuilding; Di y l hng dn
lch tp, ch n ung nhng li khuyn t ti dnh cho cc bn ...

Cui cng

440 Cm n
Cng C

#1

31-0 5-20 11 0 2:0 3 PM

sonvalent ine
BB SMod
WTH Addict

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 t p
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.

Gia nhp:

Jul 2010

Ni c ng: QuangZ hou

Bi gi:

1,752

2. t hnh cng bn cn
- Quyt t m, quyt t m v quyt t m
- 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

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- 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 t rn ri chng t a bt u vo bi t p chnh
2. Lch t p 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 t p t ng qut (H s cp )
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Th 2 - Th 5: Ngc - Tay sau - Cng tay - Bng

Th 3 - Th 6: X - Lng - Cu Vai - Tay trc
Th 4 - Th 7: Vai trc - Vai sau - Chn - Bng
Ch nht : Ngh ngi hon t on. Nghim cm vn ng mnh (k c bng vi tr con...hahaha)

Nu bi vit hu ch cho bn, t i sao khng cm n?

(Yu cu ghi r ngun t webt hehinh.com khi bn mun copy bi vit ca chng t i)

Updat ing.......

Sa bi sonvalentine : 01-06-2011 lc 02:45 PM

hemattroi, lionmonkey, Akai90 and 77 others like this.

Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
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#2

31-0 5-20 11 0 2:23 PM

sonvalent ine
BB SMod
WTH Addict

T h 2 - T h 5: NGC - TAY SAU - CNG TAY - BNG

TH 2 - 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
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chn khi luyn tp mn ny

Gia nhp:

Jul 2010

Ni c ng: QuangZ hou

Bi gi:

Bi 1
(Th 2)

1,752

Hoc (Th 5)

Khi ng:
- Khi lng
- Khi lng
Hip chnh:
- Khi lng
- Khi lng

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

t = 60% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
t = 80% sc x 1 Hip x T 6- 8 ln. Ngh 1 pht
t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na
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Ngh 2 pht kt t hc 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
PDFmyURL.com

- 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 t hc bi 2

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

Hoc (Th 5)

PDFmyURL.com

Khi ng:
- Khi lng
Hip chnh:
- Khi lng
- Khi lng
- Khi lng

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

t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
t = 80% sc x 1 Hip x T 6- 8 ln. Ngh 1 pht
t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na
Ngh 2 pht kt t hc 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 t hc bi t ay sau 1

Bi 2
(Chia u cho 2 tay nh)

PDFmyURL.com

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

PDFmyURL.com

Khi ng:
- Khi lng
Hip chnh:
- Khi lng
- Khi lng
- Khi lng

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

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

Ngh 2 pht kt t hc bi t ay sau 3

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

PDFmyURL.com

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

------------------------------------------------------------------------------------------------------------------3. Cng t ay
Bi 1

PDFmyURL.com

Khi ng:
- Khi lng
Hip chnh:
- Khi lng
- Khi lng
- Khi lng

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

t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
t = 80% sc x 1 Hip x T 6- 8 ln. Ngh 1 pht
t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na
Ngh 1 pht kt t hc bi cng t ay 1

Bi 2

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

Ngh 1 pht kt t hc bi cng t ay 2
-----------------------------------------------------------------------------------------------------------------4 . Bng
Bi 1

PDFmyURL.com

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 t hc bi bng 1

Bi 2

10- 20 ln x 2 Hip.
Kt thc ngy tp th 2
(sonvalentine - webthehinh.com)

Sa bi sonvalentine : 04-06-2011 lc 08:59 AM

hemattroi, y06a_ktanh, whitegun and 34 others like this.

Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
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p.
Trch d n

#3

31-0 5-20 11 0 2:43 PM

sonvalent ine

Dinh dng trong 1 ngy

BB SMod
WTH Addict

Nn nh khng n qu no v phi kt t hc mi vic n ung t rc khi t p 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

Gia nhp:

Jul 2010

Ni c ng: QuangZ hou

Bi gi:

1,752

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
PDFmyURL.com

 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 t rong khi luyn t p, 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.
(sonvalentine: webthehinh.com)

HY CM N NU BI VIT CA TI HU CH CHO BN

Sa bi sonvalentine : 01-06-2011 lc 05:04 PM

hemattroi, mrdang89, ikariam and 69 others like this.

Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.
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Trch d n

#4

0 2-0 6 -20 11 0 9 :57 AM

sonvalent ine
BB SMod
WTH Addict

T h 3 - T h 6: X - Lng - Cu Vai - Tay trc

TH 3 - 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.

Gia nhp:

Jul 2010

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 t ng 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
---------------------------------------------

Ni c ng: QuangZ hou

Bi gi:

1,752

1. X - Lng
Bi 1

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

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

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
Bi 3

PDFmyURL.com

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

PDFmyURL.com

Bi 4

2 Hip thc hin t 15- 20 ln

------------------------------------------------------------------------------------------------------------------

2. Cu vai
Bi 1

PDFmyURL.com

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
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
PDFmyURL.com

- 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
------------------------------------------------------------------------------------------------------------------3. Tay t rc
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...
Bi 2

PDFmyURL.com

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...

Bi 3

Khng c khi ng
PDFmyURL.com

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...

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...
Bi 5
(Cng tay)

PDFmyURL.com

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...

Bi 6
(Cng tay)

Khng c khi ng
Hip chnh:
PDFmyURL.com

- 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...
(sonvalentine: webthehinh.com)

HY CM N NU BI VIT CA TI HU CH CHO BN

Sa bi sonvalentine : 10-06-2011 lc 12:50 PM

hemattroi, lionmonkey, Akai90 and 42 others like this.

Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.
Trch d n

#5

0 4-0 6 -20 11 0 7:52 AM

sonvalent ine
BB SMod
WTH Addict

T h 4 - T h 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

Gia nhp:

Jul 2010

Ni c ng: QuangZ hou

Bi gi:

1,752

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
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ang giai on ny. Vy khng chn ch thm na tp thi

1. Vai t rc - Vai gia
Cc bn c th xem hng dn nhiu bi tp vai trc y Vai - Cc bi tp c bn cho Vai
Cc bi c ti chn ra ph hp cho bn
Bi 1

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

PDFmyURL.com

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

PDFmyURL.com

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
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na ci cng gip ch rt nhiu do ng b ph

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.
Bi 1
Gnh t

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Khi ng:
- Khi lng
Hip chnh:
- Khi lng
- Khi lng
- Khi lng

t = 40% sc x 1 Hip x T 10- 12 ln Ngh 1 pht

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

Bi 2

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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

Khi ng:
- Khi lng
Hip chnh:
- Khi lng
- Khi lng
- Khi lng

t = 40% sc x 1 Hip x T 10- 12 ln Ngh 1 pht

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

Bi 4

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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

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Khi ng:
- Khi lng
Hip chnh:
- Khi lng
- Khi lng
- Khi lng

t = 40% sc x 1 Hip x T 10- 12 ln Ngh 1 pht

t = 60% sc x 1 Hip x T 8- 10 ln Ngh 1 pht
t = 80% sc x 1 Hip x T 6- 8 ln Ngh 1 pht
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
Bi 1

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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 t hc bi bng 1

Bi 2

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10- 20 ln x 2 Hip.

Kt thc ngy tp th 4/7

(sonvalentine - webthehinh.com)

HY CM N NU BI VIT CA TI HU CH CHO BN

Sa bi sonvalentine : 04-06-2011 lc 09:04 AM

hemattroi, lionmonkey, whitegun and 32 others like this.

Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.
Trch d n

#6

0 4-0 6 -20 11 0 9 :29 AM

sonvalent ine
BB SMod
WTH Addict

1 S LI KHUYN KHI TP LUYN

1. ng t c 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.

Gia nhp:

Jul 2010

Ti thy VN cng nh cc nc khc khi tp bi ngc nm gh ngang nhiu bn t v "Tinh t ng" 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
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Gia nhp:

Jul 2010

Ni c ng: QuangZ hou

Bi gi:

1,752

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 t p
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.
4 . Cardio - Chy b/ p xe hng t un
Hy gia tng thm sc khe do dai bng Cardio t nht 3 bui 1 tun mi bui t nht t 10-30 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
Cn na....

Sa bi sonvalentine : 04-06-2011 lc 09:58 AM

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hemattroi, lionmonkey, whitegun and 24 others like this.

Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.
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#7

0 4-0 6 -20 11 11:50 AM

sonvalent ine
BB SMod
WTH Addict

Xin c m kha ch c n nhn cc nhn xt, suy ngh, trao i kinh nghim ca cc bn ti y. Nu bn
ang s dng phng php khc (Max OT, Superset, Gim cn,...) m khng theo pp ny xin ng ni li cay ng
Tt c cc kin phn hi tt, ti v mi ngi s v cng cm n. Ti s trc tip p dng nu ng v hp l ti
s b sung (nh chnh) cho bi tp c hon thin.
Cm n tt c cc bn quan tm

Gia nhp:

Jul 2010

Ni c ng: QuangZ hou

Bi gi:

1,752
Sa bi sonvalentine : 04-06-2011 lc 12:10 PM
mrdang89, lionmonkey, Vnn_68 and 12 others like this.

Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.
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0 4-0 6 -20 11 11:56 AM

#8

sat an_0212
WTH Enthusiast

Em th y bm ng c n u xu ng r t chm (r t chm nhe ) va khi xu ng h t mc th dng 1- 2 giy ca m gia c ng c bi banh

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va cng h t c r i m i y ta ln, k t h p ht th ung th khi tp xong ba i ng c cng hn nhi u, ca m gia c c mo i t ng

co rut git git lun. Khng bt th ung ko anh? He he

Gia nhp:

Sep 2010

Bi gi:

507
sonvalentine cm n bi ny.

Trch d n

#9

0 4-0 6 -20 11 12:0 8 PM

sonvalent ine
BB SMod
WTH Addict

Gia nhp:

Th bm nng l cht lun y... Anh thy khng hp l khi ngh 1- 2 giy. Dorial Yates cng khuyn l ln ngay khng ngh
em

Jul 2010

Ni c ng: QuangZ hou

Bi gi:

1,752

Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.
Trch d n

0 4-0 6 -20 11 12:16 PM

#10
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JacobBlack
WTH Mem

Anh sn i nhm c chn banh em khi tp nn em chuyn bp trc qua ngy 3 v tp bng vo ngy 1 v ngy 3
c hp l khng anh

Gia nhp:

Sep 2010

Bi gi:

374
sonvalentine cm n bi ny.

16 tui,1m75- 70kg
D thiu thc nhng vn khng chn bc
Trch d n

#11

0 4-0 6 -20 11 12:17 PM

giangnam233
WTH Mem
Gia nhp:

May 2011

Bi gi:

20

Anh i em mi bt u tp, ngy no cng tp 2 ng tc ngc kt hp vs my ng tc ca a theo ngy na c ko ?

sonvalentine cm n bi ny.

Trch d n

0 4-0 6 -20 11 12:22 PM

#12

sonvalent ine
BB SMod
WTH Addict
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WTH Addict

Nguyn vn bi J aco bBlack

Anh sn i nhm c chn banh em khi tp nn em chuyn bp trc qua ngy 3 v tp bng vo ngy 1 v
ngy 3 c hp l khng anh

c em .
Nguyn vn bi giangnam 233

Gia nhp:

Jul 2010

Anh i em mi bt u tp, ngy no cng tp 2 ng tc ngc kt hp vs my ng tc ca a theo ngy

na c ko ?

Ni c ng: QuangZ hou

Bi gi:

1,752

Ngy no cng tp ngc ...s a em n hin tng chai ngc rt nhanh

Sa bi sonvalentine : 04-06-2011 lc 12:30 PM

mranhbb, nhson219, giangnam233 and 1 others like this.

Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.
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#13

0 4-0 6 -20 11 12:27 PM

mranhbb
WTH Mem

Nguyn vn bi so nvale nt ine

Ngy no cng tp ngc ...s a em n hin tng chai ngc rt nhanh

hin tng chai ngc c cch khc phc khng anh:(

em tp th cng gn ng cc ng tc. ch thiu mt vi ci v mt qu ko tp ht c:)
thx bi vit ca anh.rt hay

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Gia nhp:

Apr 2011

Bi gi:

62
sonvalentine cm n bi ny.

Trch d n

#14

0 4-0 6 -20 11 12:32 PM

t aplamt yphu
WTH Enthusiast

Gia nhp:

Jun 2010

Bi gi:

852

o lch tp li l ht chai ngc =))

ng son gi ht di ri nh
mi m li ci 2pic l i ngi vo hi ri =))

Bi trong Blogs: 2
sonvalentine and mranhbb like this.

Bm vo y xem H i Caffe ngo i t !!!! Nhn t vn mua , bn lo i ngo i t no y !!!!

Trch d n

#15

0 4-0 6 -20 11 12:34 PM

giangnam233
WTH Mem
Gia nhp:

May 2011

Bi gi:

20

Em mi tp c vi ngy m cha theo k hoch g c. Gi e s quyt tm theo pp ny ca a. Nhng ng tc no ngi

mi ko c tp th a ghi ch gip e
vi nh. Cm n a nhiu

sonvalentine cm n bi ny.

Trch d n
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