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Din n Bodybuilding 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 hng dnlch tp, ch n ung nhng li khuyn t ti dnh cho cc bn ...

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440 Cm nCng 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 BIT1. Phng php tpTi 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 t1990 - 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

#1

Gia nhp:Ni c ng:Bi gi:

Jul 2010QuangZhou1,752

sonvalent ine BB SModWTH Addict

Din n

Tn ng nhp Mt khu Ghi nh?

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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 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 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 60kgc 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 t rn ri chng ta bt u vo bi tp 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 din ra trong 1 tun v c lp i lp li trong cc tun, cc thng tip theo. N ch chm dt khi bn 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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Th 2 - Th 5: Ngc - Tay sau - Cng tay - BngTh 3 - Th 6: X - Lng - Cu Vai - Tay trcTh 4 - Th 7: Vai trc - Vai sau - Chn - BngCh nht : Ngh ngi hon ton. Nghim cm vn ng mnh (k c bng vi tr con...hahaha)

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

(Yu cu ghi r ngun t webthehinh.com khi bn mun copy bi vit ca chng ti)

Updat ing.......

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

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

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Trch dn

31-05-2011 02:23 PM

Th 2 - Th 5: NGC - TAY SAU - CNG TAY - BNGTH 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 nhthanh 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 lis 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 ccnhm 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

#2


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chn khi luyn tp mn nyBi 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



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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 lng t = 60% sc x 1 Hip x T 8-10 ln. Ngh 1 pht

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

Hoc (Th 5)

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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 sau

Bi 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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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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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 naNgh 2 pht kt thc bi tay sau 3

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

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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


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

3. Cng tay

Bi 1

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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

Ngh 1 pht kt thc bi cng tay 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 hipNgh 1 pht kt thc bi cng tay 2

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

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 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

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 dn

31-05-2011 02:43 PM

Dinh dng trong 1 ngyNn 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 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 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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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 tp, ln ung tng ngm nh ...ung nhiu hoc ngm ln lm d dybn 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



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Trch dn

02-06-2011 09:57 AM

Th 3 - Th 6: X - Lng - Cu Vai - Tay trcTH 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 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 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 ktthc 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




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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 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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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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Bi 4

2 Hip thc hin t 15-20 ln

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

2. Cu vai

Bi 1

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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 nacng 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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- 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 t rc

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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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 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 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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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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- 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)




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Trch dn

04-06-2011 07:52 AM

Th 4 - Th 7: Vai trc - Vai sau - Chn - BngSau 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 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 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 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 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 vai trc - vai 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 gia nh Anh, B, M cn khuyn chng ta trong giai 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 on s cp thi cc bn nh. V chng taang giai on ny. Vy khng chn ch thm na tp thi

#5




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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 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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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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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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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 thchin 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 cng hay b qua nhm c p tuyt ny. Hi a s anh em tuyn lu nmv 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 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 ibn cht nt phn c chn di.

Bi 1Gnh t

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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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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


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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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 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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10-20 ln x 2 Hip.

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




hemattroi, lionmonkey, whitegun and 32 others like this.

Trch dn

04-06-2011 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 bn nm l vic bn by binh b trn dn

#6

Gia nhp: Jul 2010


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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 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 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 kchthch 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 lngnng 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 trikhin 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 cuicng

- 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 bn 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 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....




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hemattroi, lionmonkey, whitegun and 24 others like this.

Trch dn

04-06-2011 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






mrdang89, lionmonkey, Vnn_68 and 12 others like this.

Trch dn

04-06-2011 11:56 AM

Em thy bm ngc nu xung rt chm (rt chm nhe) va khi xung ht mc th dng 1-2 giy cam giac ngc bi banh

#8

satan_0212 WTH Enthusiast

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va cng ht c ri mi y ta ln, kt hp ht th ung th khi tp xong bai ngc cng hn nhiu, cam giac c moi t ngco rut git git lun. Khng bt th ung ko anh? He he

Gia nhp:Bi gi:

Sep 2010507

sonvalentine cm n bi ny.

Trch dn

04-06-2011 12:08 PM

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 nghem

#9





Trch dn

04-06-2011 12:16 PM #10 PDFmyURL.com

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 2010374

JacobBlack WTH Mem

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


Trch dn

04-06-2011 12:17 PM

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 ?

#11

Gia nhp:Bi gi:

May 201120

giangnam233 WTH Mem


Trch dn

04-06-2011 12:22 PM #12

sonvalent ine BB SModWTH Addict PDFmyURL.com

c em .

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



WTH Addict Nguyn vn bi Jaco 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 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, giangnam233 and 1 others like this.

Trch dn

04-06-2011 12:27 PM

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

#13

mranhbb WTH Mem

Nguyn vn bi so nvalent ine Ngy no cng tp ngc ...s a em n hin tng chai ngc rt nhanh

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Gia nhp:Bi gi:

Apr 201162


Trch dn

04-06-2011 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 2010852

2

taplamtyphu WTH Enthusiast

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

sonvalentine and mranhbb like this.

Trch dn

04-06-2011 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 evi nh. Cm n a nhiu

#15

Gia nhp:Bi gi:

May 201120

giangnam233 WTH Mem


Trch dn

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