baoansportvn

baoansportvn

ผู้เยี่ยมชม

thanhtungg82463@gmail.com

  Hanh trinh giam 10kg nho ghe tap ta tai nha (13 อ่าน)

27 ก.ค. 2568 11:46

Hanh trinh giam 10kg nho ghe tap ta tai nha



Gioi thieu hanh trinh giam can day cam hung

Giam can la mot hanh trinh doi hoi su kien tri va phuong phap khoa hoc. Trong bai viet nay, toi se chia se cau chuyen giam 10kg cua minh chi voi mot chiec ghe tap ta tai nha. Day khong phai la phuong phap than toc, ma la qua trinh ket hop giua tap luyen dung cach va che do dinh duong hop ly.

Ly do chon ghe tap ta lam cong cu giam can

Nhieu nguoi nghi rang giam can can phai den phong gym hoac chay bo hang gio. Tuy nhien, bai tap ta voi ghe tap ta don chuyen dung tai nha mang lai hieu qua bat ngo. Bai tap ta giup dot chay calo hieu qua, dong thoi xay dung co bap - yeu to quan trong de duy tri can nang ly tuong lau dai.

Thiet lap muc tieu va ke hoach tap luyen

Truoc khi bat dau, toi dat muc tieu giam 0.5-1kg moi tuan - muc giam an toan duoc cac chuyen gia khuyen nghi. Ke hoach tap luyen bao gom 5 buoi/tuan, moi buoi 45-60 phut ket hop giua cac bai tap ta va cardio nhe. Lich tap duoc thiet ke xen ke cac nhom co de co the co thoi gian phuc hoi.

Cac bai tap hieu qua voi ghe tap ta

Ghe tap ta da nang cho phep thuc hien nhieu bai tap khac nhau. Bai tap Bench Press giup phat trien co nguc va tay sau. Bai tap Shoulder Press tap trung vao vai va co tam dau. Cac bai tap nhu Dumbbell Row va Bicep Curl cung duoc thuc hien de dang voi ghe tap. Moi bai tap duoc thuc hien 3-4 hiep, moi hiep 8-12 lan voi muc ta phu hop.

Che do dinh duong ho tro giam can

Tap luyen chi chiem 30% thanh cong, 70% con lai den tu dinh duong. Toi ap dung che do an giau protein (thit nac, ca, trung), nhieu rau xanh va han che tinh bot xau. Cac bua an duoc chia nho 5-6 lan/ngay giup kiem soat con doi va duy tri nang luong. Uong du 2-3 lit nuoc moi ngay cung la yeu to quan trong khong the bo qua.

Nhung kho khan va cach vuot qua

Hanh trinh nao cung co nhung thu thach. Tuan dau tien, co the dau nhuc khien toi muon bo cuoc. Nhung con them do ngot cung thuong xuyen xuat hien. Giai phap la bat dau voi muc ta nhe, tang dan cuong do va tim cac mon an vat lanh manh nhu hat dinh duong, sua chua khong duong.

Ket qua dat duoc sau 3 thang kien tri

Sau 12 tuan ap dung phuong phap nay, toi da giam duoc dung 10kg. Chi so mo co the giam tu 28% xuong con 18%. Dieu bat ngo la co the khong chi gon hon ma con san chac hon nho phat trien co bap. Nang luong lam viec hang ngay cung duoc cai thien dang ke.

Loi khuyen cho nguoi moi bat dau

Neu ban muon bat dau hanh trinh giam can voi ghe tap ta tai nha, hay dau tu mot bo ghe va ta chat luong. Bat dau voi muc ta nhe de hoc ky thuat truoc khi tang dan. Dung quen khoi dong ky truoc khi tap va gian co sau buoi tap. Quan trong nhat la kien tri - ket qua se den voi nhung ai khong bo cuoc.

XEM THEM >>> https://baoansport.vn/dung-cu-tap-gym/ghe-tap-ta/

Ket luan

Hanh trinh giam 10kg voi ghe tap ta tai nha da thay doi hoan toan cuoc song cua toi. Phuong phap nay khong chi giup giam can ma con cai thien suc khoe tong the. Hy vong cau chuyen cua toi se truyen cam hung de ban bat dau hanh trinh cham soc suc khoe cua chinh minh.

baoansportvn

baoansportvn

ผู้เยี่ยมชม

thanhtungg82463@gmail.com

ตอบกระทู้
CAPTCHA Image
Powered by MakeWebEasy.com