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Cac Bai Tap Compound Voi Ghe Tap Ta Cho Nguoi Tap Trung Cap (12 อ่าน)
27 ก.ค. 2568 10:50
Cac Bai Tap Compound Voi Ghe Tap Ta Cho Nguoi Tap Trung Cap
Gioi Thieu Ve Bai Tap Compound Voi Ghe Tap Ta
Bai tap compound (bai tap phoi hop) la nhung dong tac doi hoi su tham gia cua nhieu nhom co cung luc, giup tang cuong suc manh tong the va cai thien hieu suat tap luyen. Doi voi nguoi tap trung cap, viec ket hop ghe tap ta vao cac bai compound khong chi nang cao hieu qua ma con dam bao an toan trong qua trinh tap. Bai viet nay se giup ban kham pha nhung bai tap compound hieu qua nhat voi ghe tap ta Bao An Sport, phu hop voi trinh do trung cap.
Loi Ich Cua Bai Tap Compound Voi Ghe Tap Ta
Bai tap compound voi ghe tap ta mang lai nhieu loi ich vuot troi. Dau tien, chung giup kich hoat nhieu nhom co cung luc, tiet kiem thoi gian tap luyen. Thu hai, ghe tap ta ho tro tu the chuan, giam nguy co chan thuong. Cuoi cung, cac bai tap nay cai thien su phoi hop giua cac co, tang cuong suc manh tong the va thuc day qua trinh phat trien co bap.
Bai Tap Bench Press - Day Nguc Co Ban
Bench Press la bai tap compound kinh dien voi ghe tap ta, tap trung vao co nguc, vai va tay sau. De thuc hien, nam ngua tren ghe, hai chan dat vuong goc voi san. Cam thanh ta rong hon vai, ha thanh ta tu tu xuong nguc roi day len manh me. Luu y giu lung thang va kiem soat toc do de tranh chan thuong.
Bai Tap Incline Dumbbell Press - Day Nguc Doc Len
Incline Dumbbell Press nham vao phan nguc tren va vai truoc. Dat ghe nghieng 30-45 do, ngoi len va cam hai qua ta don. Day ta len cao cho den khi hai tay thang, sau do ha xuong tu tu. Bai tap nay giup phat trien co nguc tren dong deu va cai thien suc manh vai.
Bai Tap Decline Bench Press - Day Nguc Doc Xuong
Decline Bench Press tap trung vao co nguc duoi. Dat ghe doc xuong khoang 15-30 do, nam ngua va cam thanh ta rong hon vai. Day ta len tu tu roi ha xuong gan nguc. Bai tap nay giup can bang phat trien co nguc va tang suc manh phan than duoi.
Bai Tap Dumbbell Pullover - Keo Ta Qua Dau
Dumbbell Pullover la bai tap compound tuyet voi cho nguc va lung. Nam ngang tren ghe, hai chan dat vung tren san. Cam mot qua ta don bang hai tay, duoi thang qua nguc roi tu tu ha ta ra sau dau. Dong tac nay kich thich co nguc va lung rong, cai thien tinh linh hoat cua vai.
Bai Tap Seated Shoulder Press - Day Vai Voi Ghe
Seated Shoulder Press tap trung vao co vai va tay sau. Ngoi thang tren ghe, lung tua vao dem, cam hai qua ta don ngang vai. Day ta len cao cho den khi tay thang, sau do ha xuong tu tu. Bai tap nay giup phat trien co vai dong deu va tang suc manh phan than tren.
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Ket Luan
Cac bai tap compound voi ghe tap ta la lua chon ly tuong cho nguoi tap trung cap muon nang cao hieu suat va phat trien co bap toan dien. Tu Bench Press den Shoulder Press, moi dong tac deu mang lai loi ich rieng, giup ban dat duoc muc tieu tap luyen mot cach an toan va hieu qua. Hay ket hop cac bai tap nay vao chuong trinh cua ban va theo doi su tien bo qua tung tuan.
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