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ngi mi tp (t 0 1
nm)
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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.
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
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
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.
32
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.
33
34