Giáo Án Luyện Tập Cho Ngưới Mới Tập (Từ 0 - 1 Năm)- Upload by Trong Nhan

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Din n Bodybuild ing Luyn tp Gio n luyn tp cho ngi mi tp (T 0 - 1 nm)

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 h ng dnlch tp, ch n ung nhng li khuyn t ti dnh cho cc bn ...

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Cng C

31-05-2011 02:03 PM

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 gialuyn tp mn Kh - kh - Kh - Khan ny. Bi vit ch dng li tham vng chia s gip m khng c thammun no khc do theo hay khng theo, tp hay khng tp ty bn. Hy vng bi vit s gip ch cho tt c ccbn.

NHNG IU CN BIT

1.Phngphp tpTi khi min vi mn th hnh th VN ta cn ngho cn kh n cn khng v cngcha bt n Internet l th no(My tnh cn cha nhn thy). Do p hng php ca ti cng s ging nh cc Pro Bod ybuilding Vit Nam giai on t1990 - 2005 l Classic. Classic l g bn c nhn lch tp bn di th bit.

2. thnh cng bn cn- Quyt t m, quyt t m v quyt t m- Hy nhMnh 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

#1

Gia nhp:

Ni c ng:

Bi gi:

Jul 2010

QuangZhou

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Din n

Tn ng nhp Mt khu Ghi nh?

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2/42

- Hy lun chm ch ng li bing theo kiu " hm nay mnh hi mt/ bn t vic/ chi nt Game ny/....ri i tp/ ma i tpb..." V vn cc l do s a bn thnh k li bing v Thnh cng khng bao gi n vi nhng k khng bitc m v cng khng n vi k li bing. Nu bn cha quyt tm t b tnh li bing th xin ng c haytham 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 100kgc 1 ci th l sc ca bn. Do 60% sc ~ 60kg t bn phi nng. Lng ta l tng khi lng do bn t chiara 2 bn (nu c) nh. V d 60kg th mi bn b n lp 30 kg (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 60kg 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 vmv hay ch ly le vi bn b, na l n phng tp tm chuyn....khng sao. Min l bn ang y, ang phngtp 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 nidn 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 nnhiu 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 hnh.- Lun dnh t 5-10 pht ban u cho cng tc Warmup - Khi ng cho nng ngi v cho c bp v cc khp cbi trn trnh chn thng khng ng c.

No hy nhm li cc yu cu trn ri chng t a bt u vo bi t p chnh

2. Lch tp luynBn ng bn khon nu c n y, bi v phng php di khng phi Max OT hay Supperset... n gin nc 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 d in ra trong 1 tun v c lp i l p l i trong c c tun, cc thng tip theo. N ch chm dt khi b n tmc 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 )

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3/42


4/42

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 phtHip 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

Gia nhp:

Ni c ng:

Bi gi:

Jul 2010

QuangZhou

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5/42

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 phtHip chnh:- Khi l n t = 60% sc x 1 Hi x T 8-10 ln. N h 1 ht

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6/42

- 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


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

Hoc (Th 5)

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7/42

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


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

2. Tay sauBi 1

Khi ng:- T 10- 12 ln. Ngh 1 phtHip chnh:T 8-10 ln tr ln n khi khng th y ln c na

Ngh 2 pht kt thc bi tay sau 1

Bi 2(Chia u cho 2 tay nh)

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8/42

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 HipHip 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


Bi 3(Ch dnh cho cc bn tp c t 6 thng tr ln)

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9/42

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


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

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10/42

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 HipHip 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



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

3. Cng tay

Bi 1

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11/42

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


Ngh 1 pht kt thc bi cng t ay 1

Bi 2

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12/42

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 t ay 2

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

4. Bng

Bi 1

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13/42

Khi ng:- Tay khng (m gy tai) x 2 Hip x T 15-20 ln. Ngh 1 pht sau mi hipHip 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(sonvalentine - webthehinh.com)

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

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14/42

p.

Trch dn

31-05-2011 02:43 PM

Dinh dng trong 1 ngy

Nn nh khng n qu no v phi kt thc mi vic n ung t rc 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 khngqu 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 cnda vo k inh 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 cngnhiu 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

#3

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Bi gi:

Jul 2010

QuangZhou

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sonvalentine

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15/42

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 ki n na th ung 1 ln Whey p rotein 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 tp ,ln ung tng ngm nh ...ung nhiu hoc ngm ln lm d dybn phi ho t 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

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16/42

Trch dn

02-0 6- 2011 09:57 AM

Th 3 - Th 6: X - Lng - Cu Vai - Tay trc

TH 3 - TH 6X - LNG - CU VAI - TAY TRC

Bi tp hm nay l 1 b i tp nng, v n c nhm c ln nht th C Lng (X - lng sau...) vai v tay trc. Bn cnchun 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 g ip c th refresh li sa u 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 k tthc 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

#4

Gia nhp:

Ni c ng:

Bi gi:

Jul 2010

QuangZhou

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sonvalentine

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17/42

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 1na 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 phtHip 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 c1 na cng gip ch rt nhiu do ng b ph

Bi 3

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18/42

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

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19/42

Bi 4

2 Hip thc hin t 15-20 ln

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

2. Cu vai

Bi 1

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20/42

Khi ng:- Khi lng t = 40% sc x 1 Hip x T 10-12 ln. Ngh 1 phtHip 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 phtHip chnh:- Khi lng t = 60% sc x 1 Hip x T 8-10 ln. Ngh 1 pht

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21/42

- 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 1na cng gip ch rt nhiu do ng b ph

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

3. Tay trc

Bi 1

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

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22/42

Khng c khi ngHip 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

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23/42

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 ngHip 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)

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24/42

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

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25/42

- 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...

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Trch dn

04-0 6- 2011 07:52 AM

Th 4 - 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 yucu b n 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 giychy 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 b t u quang hp s n 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 b n ln tp mun hn khong 1 h (l 17h30). Xin ng hi ti v sao v l doduy 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 va i trc - va i sau trong ng 1 bui tp, ci m ti vn thng khuyn cc bn tptrn 1 nm khng lm. Nhng giai on s cp ny bn hon ton tp n m khng s bt k tc ng no. C nhiuquc g ia nh Anh, B, M cn khuyn chng ta trong gia i on u s dng phng php i khng nghich trong luyn tpnh vic tp cng lc c Tay trc - Tay sau, Ngc - Lng....Nhng ch giai o n s cp thi cc b n nh. V chng ta an iai o n n . V kh n chn ch th m na t th i

#5

Gia nhp:

Ni c ng:

Bi gi:

Jul 2010

QuangZhou

1,752

sonvalentine

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26/42

1. Vai trc - 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 phtHip 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 koc 1 na ci cng gip ch rt nhiu do ng b ph

Bi 2

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27/42

Khi ng:- Khi lng t = 40% sc x 1 Hip x T 10-12 ln Ngh 1 phtHip 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 1na ci cng gip ch rt nhiu do ng b ph

Bi 3

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28/42

Khi ng:- Khng khi ngHip 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 1na ci cng gip ch rt nhiu do ng b ph

Ngh 2 pht bn nh

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

2. Vai sau

Bi 1

Khi ng:- Khng khi ngHip 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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29/42

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 phngtp 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 nich em t hn tay, vai ngc...do anh em c ng 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 giinh Arnorld,Ronni.. u likes mnh cc bi chn c bit bi G nh 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 c i que tm phi khng. Mt thn th p a ng ibn cht nt phn c chn di.

Bi 1Gnh t

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30/42

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

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31/42

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

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32/42

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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33/42

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

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34/42

Khi ng:- Tay khng (m gy tai) x 2 Hip x T 15-20 ln. Ngh 1 pht sau mi hipHip 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

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35/42

10-20 ln x 2 Hip.

Kt thc ngy tp th 4/7(sonvalentine - webthehinh.com)




hemattroi, lionmonkey, whitegunand 32 otherslike this.

Trch dn

04-0 6- 2011 09:29 AM

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 cchnm 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 lngh 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 vicbn b tr nhm c trc khi luyn tp. Bn c hnh dung c l b binh vic b n nm l vic bn by binh b trn dn

#6

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36/42

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 vit. 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 thmch cn coi bn nh chuyn gia y.

2. Xung chm l n nhanh

Sau khi a t t gi ho c n v tr bt u bn h t t nhm gip c v xng d i chuyn chm. Lc ny mu cbm 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 hoocmoo n p ng nhu cu hin ti.Nu bn xung qu nhanh: C cha k p thch ng mu cha kp b m ht c khng l n ht ngoi ra nu vi trng lngnng n c n 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 trikhin c bn mi mt, bn s khng ln c t thm ch khng thc hin nt c b i 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 ngin hn nhiu v b n li c mt mc t mi. ng ngha vi bn ang mnh ln.

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 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 haykhng, hy co i 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....

Ni c ng:

Bi gi:

QuangZhou

1,752


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37/42


hemattroi, lionmonkey, whitegunand 24 otherslike this.

Trch dn

04- 06 -20 11 11:50 AM

Xin c m kha ch c n nhn cc nhn xt, suy ngh, trao i kinh nghim ca cc bn ti y. Nu bnang 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 tis b sung (nh chnh) cho bi tp c hon thin.

Cm n tt c cc bn quan tm

#7

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Ni c ng:

Bi gi:

Jul 2010

QuangZhou

1,752

sonvalentine

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mrdang89, lionmonkey, Vnn_68and 12 otherslike this.

Trch dn

04- 06 -20 11 11:56 AM

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

#8

satan_0212

WTH Enthusiast

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38/42

va cng h t c r i m i y tln, k t hp ht th ung thkhi tp xong ba i ngc cng hn nhi u, ca m gia c c mo i t ngco ru t git git lun. Khng bt th ung ko anh? He he

Gia nhp:

Bi gi:

Sep 2010

50 7

sonvalentine cm n bi ny.

Trch dn

04-0 6- 2011 12:08 PM

Th b m 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

#9

Gia nhp:

Ni c ng:Bi gi:

Jul 2010

QuangZhou1,752

sonvalentine

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Trch dn

04- 06 -20 11 12:16 PM #10

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39/42

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 3c hp l khng anh

Gia nhp:

Bi gi:

Sep 2010

374

JacobBlack

WTH Mem

16 tui,1m75-70kgD thiu thc nhng vn khng chn bc


Trch dn

04- 06 -20 11 12:17 PM

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

#11

Gia nhp:

Bi gi:

May 2011

20

giangnam233

WTH Mem


Trch dn

04- 06 -20 11 12:22 PM #12

sonvalentine

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40/42

c em .

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

Gia nhp:

Ni c ng:

Bi gi:

Jul 2010

QuangZhou

1,752

Nguyn vn bi JacobBlack

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

Nguyn vn bi giangnam233

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



mranhbb, nhson219, giangnam233and 1 otherslike this.

Trch dn

04- 06 -20 11 12:27 PM

hin tng chai ngc c c ch 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

#13

mranhbb

WTH Mem

Nguyn vn bi sonvalentineNgy no cng tp ngc ...s a em n hin tng chai ngc rt nhanh

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41/42

Gia nhp:

Bi gi:

Apr 20 11

62


Trch dn

04- 06 -20 11 12:32 PM

o lch tp li l ht chai ngc =))ng son gi ht di ri nhmi m li ci 2pic l i ngi vo hi ri =))

#14

Gia nhp:

Bi gi:

Bi trong Blogs:

Jun 2010

85 2

2

taplamtyphu

WTH Enthusiast

Bm vo y xem Hi Caffe ngoi t !!!! Nhn t vn mua , bn loi ngoi t no y !!!!

sonvalentine and mranhbblike this.

Trch dn

04- 06 -20 11 12:34 PM

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 ngimi ko c tp th a ghi ch gip e

vi nh. Cm n a nhiu

#15

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Bi gi:

May 2011

20

giangnam233

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Trch dn

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42/42

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