5 Sai Lam Thuong Gap Khi Tap Ta Voi Ghe Tai Nha Va Cach Khac Phuc



Tap ta voi ghe la phuong phap pho bien de xay dung co bap tai nha, nhung nhieu nguoi mac phai nhung sai lam nghiem trong anh huong den hieu qua va an toan. Duoi day la phan tich chi tiet ve 5 loi thuong gap cung giai phap khoa hoc de ban tap luyen toi uu.

Khong Dieu Chinh Ghe Dung Tu The

ghe tap ta Bao An Sport can duoc thiet lap phu hop voi chieu cao va bai tap cu the. Nhieu nguoi bo qua buoc nay dan den tu the sai lech, gay ap luc len cot song. Khi thuc hien bai bench press, goc ghe nen duy tri 0-30 do de phan bo luc deu len nguc va vai. Su dung thuoc do goc hoac ung dung dien thoai de kiem tra do nghieng chinh xac.

Bo Qua Khoi Dong Truoc Khi Tap

Nhip tim va nhiet do co the chua dat muc ly tuong khien co bap de chan thuong. Mot nghien cuu tu Journal of Strength and Conditioning Research chi ra rang khoi dong lam tang 15% hieu suat tap luyen. Danh 7-10 phut cho dong tac xoay khop vai, co tay va bai tap cardio nhe nham tang luu thong mau.

Su Dung Muc Ta Qua Suc Qua Som

Ham muon nang ta nang ngay lap tuc la nguyen nhan hang dau gay rach co. Nguyen tac progressive overload (tang tai dan dan) yeu cau ban chi tang 5-10% trong luong moi tuan. Luon duy tri ky thuat chuan truoc khi nang cap do kho, dac biet voi cac dong tac compound nhu shoulder press hay incline bench.

Tho Khong Dung Ky Thuat

Hoi tho dong vai tro then chot trong viec on dinh core va cung cap oxy cho co bap. Ky thuat tho Valsalva (hit sau truoc khi nang, tho ra khi ha ta) duoc cac huan luyen vien chuyen nghiep khuyen nghi. Tranh nin tho hoan toan vi co the lam tang huyet ap dot ngot, dac biet nguy hiem voi nguoi co tien su tim mach.

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Khong Chu Y Den Phuc Hoi Co Bap

Co bap phat trien trong giai doan nghi ngoi chu khong phai khi tap luyen. Mot khao sat tu American Council on Exercise cho thay 58% nguoi tap tai nha bo qua gian co sau workout. Su dung foam roller 15 phut moi buoi va bo sung protein trong vong 30 phut sau tap de toi uu hoa qua trinh tai tao mo co. De tranh nhung sai lam tren, hay ghi hinh buoi tap cua ban va so sanh voi huong dan tu huan luyen vien chung nhan. Dau tu vao ghe tap chat luong co kha nang dieu chinh da nang va luon lang nghe phan hoi tu co the. Ket hop che do dinh duong giau protein, ngu du 7-8 tieng se giup ban dat duoc muc tieu the hinh an toan va ben vung.