CC PHNG PHP TP TH HNH HIU QU

Trch nguyn vn t bi Nhp mn Max OT ca bc Arnold_ u nhng !" chnh #a v thm h$nh nh vo cho cun h%t v d dng hn cho cc m&m mi' bi ny x&m nh l cn bn ! tng #c tp luyn v lm (u&n vi cc !ng tc trc )hi bc vo chng tr$nh max*ot Nhp mn I (tp 3 tun)

+Ngy th nht : Ngc, tay sau !p chu" Ngc : Nm !y t !+n trn gh phng , hip - ./ ln0hip 12lat barb&ll b&nch pr&##3

Nm !y t !i trn gh dc ln , hip - ./ ln0hip 14nclin& dumbb&ll b&nch pr&##3

Nm !y t !+n trn gh dc xung , hip - ./ ln0hip 15&clin& barb&ll b&nch pr&##3

Tay sau : 6nh t v pha #au , hip - ./ ln0hip 15umbb&ll )ic) bac)3 ,

78o cp tay #au , hip - ./ ln0hip 19abl& pu#h do:n3

#p chu" : 6ng gnh t cho bp chui 1;tanding cal< rai#&#3 , hip - ./ ln0hip

>i ngi nh%n cho bp ch?n 1#&at&d cal< rai#&#3 , hip - ./ ln0hip

*************** +Ngy th ha" : $%", a" cu a" $%" :

>nh t !+n 1#(uat#3 , hip - ./ ln0hip

Nm gi !y @A ! 1l&g pr&##3, hip - ./ ln0hip

cui gp ngi N?ng t !+n 1;ti<< l&g d&adli<t3 , hip - ./ ln0hip

&a": Ngi n?ng t !i thng ln , hip - ./ ln0hip 1;&at&d 5umbb&ll pr&##3

6ng nhc t #ang , bn , hip - ./ ln0hip 1;tanding #id& dumbb&ll rai#&#3

Ngi gp ngi n?ng t #ang hai bn , hip - ./ ln0hip 1;&at&d b&nt ov&r rai#&#3

Cu a" : Nh%n vai vi t !i , hip - ./ ln0hip 1dumbb&ll #hrug#3

+Ngy th 3 : 'ng, !p t(c, c)nh tay !ng 'ng : 78o cp c # , hip - ./ ln0hip 1Cat pull do:n3

6nh t !i cho c # , hip - ./ ln0hip 15umbb&ll ro:3

Ngi )8o cp , hip - ./ ln0hip 1;&at&d 9abl& ro:3

#p t(c : 9un t !+n , hip - ./ ln0hip 1;traight bar curl3

6ng cun t un , hip - ./ ln0hip 19url bar curl3

t un l c?y ny

C)nh tay :

9un t !+n c tay , hip - ./ ln0hip 1Farb&ll :ri#t curl3

#ng : >p ngi cho bng trn , hip - .A ln0hip 19runch&#3

Nm gh n?ng ch?n , hip - .A ln0hip 1C&g rai#&#3

9c bc mi tp ch cn tp !%ng nh th nyG )o cn cc hip )hi !ng nh )hi !" vo chng tr$nh Max OTG tuy nhin vn phi xoay c tay c ch?n )hp vai )hp tay ! ph+ng chut r%t chn thng 1ci ny th$ rH rngG phng 3' Tp #ao cho !%ng !ng tc v ! # nh l ch ghi l !!c' Mc t #ao cho cI th th"c hin d dng # ln v # hip' 6iu (uan tr#ng ca phn nhp mn l gi%p cc bc lm (u&n vi !ng tc v n?ng cao #c )h& c bn trc )hi bc vo chng tr$nh chnh' 9i ny &m ly trn trang ch ch )hng phi b a raG cc bc c yn t?m' Jm !" hun luyn A ch% th&o chng tr$nh ny v )t (u rt )h (uanG (uan tr#ng ch l cI tin m n )o thi h& h&' 9c bc tp l ch ny trong = tunG ht = tun #ang l ch ,G ht = tun tip l l ch =G ht = tun l ch = th$ ngh . tun v bt !u chng tr$nh max ot tp E*K tun ngh . tun' 9h%c cc bc thnh cng Nhp mn II (3 tun)

+Ngy th nht : Ngc, tay sau !p chu" Ngc:

Nm !y t !i trn gh phng L , hip - E ln0hip 2lat dumbb&ll b&nch pr&##

Nm !y t !+n trn gh dc ln L , hip - E ln0hip 14nclin& barb&ll b&nch pr&##3

Nm !y t !i trn gh dc xung L , hip - E ln0hip 15&clin& dumbb&ll b&nch pr&##3

Tay sau : Nm trn gh !y t L , hip - E ln0hip 1Cying tric&p &xt&n#ion3

Mt tay nhc t (ua !u L , hip - E ln0hip 1On& hand ov&r h&ad dumbb&ll rai#&#3

./

#p chu": >i !y @A ! L , hip - E ln0hip 1C&g pr&## cal< rai#&#3

>i ngi nh%n cho bp chui L , hip - E ln0hip 1;&at&d cal< rai#&#3

Ngy th , L 9h?nG vaiG cu vai 9h?nL >nh t !+n L , hip * E ln0hip ;(uat# Nm gi !p L , hip - E ln0hip l&g pr&## ;ti<t l&g d&adli<t L , hip - E ln0hip MaiL Ngi !y t !i (ua !u L , hip - E ln0hip 1#&at&d dumbb&ll pr&##3 6ng n?ng t !i #ang hai bn L , hip - E ln0hip 1#tanding #id& dumbb&ll rai#&#3 6ng gp ngi n?ng t !i #ang hai bn L , hip - E ln0hip 1#tanding b&nt ov&r dumbb&ll rai#&#3

..

Cu a": Nh%n vai vi t !+n L , hip - E ln0hip barb&ll #hrug# +Ngy th 3 : 'ng, tay t(c, c)nh tay !ng 'ng : 78o cp c # L , hip - E ln0hip Cat pull do:n

78o t !+n L , hip - E ln0hip barb&ll ro:#

Ngi )8o cp L , hip - E ln0hip 1#&at&d cabl& ro:#3

Tay t(c: 9un t !+n thng L , hip - E ln0hip #traight bar curl

.,

9un t !i tng tay L , hip - E ln0hip #tanding alt&rnat& dumbb&ll curl

9nh tay L 9un t !i c tay L , hip - E ln0hip dumbb&ll :ri#t curl

#ng : 6nh cp cho bng trn L , hip - ., ln0hip cabl& crunch&#

Nm gh n?ng ch?n L , hip - ., ln0hip l&g rai#&#

6?y l l ch nhp mn ,G nh &m !" nIiG cc bc #$ tp trong = tun' 9c bc no thc mc v !ng tc xin mi x&m cc trang trc' 5uy cI bi ;ti<< l&g d&ad li<t tc l bi gnh t un ngi tht lngG a#t )o cI nh minh h#aG )o bit !?y cc bc po#t max

.=

ot cI #u tm !!c )oG nhng cc bc cI th tham )ho trn trang ivanni)olov'com h$nh nh rt rH n8t v tr"c (uan' Fc no mun rH thm th$ ln youtub& m #&arch tn bi nh thm tn ca my ng ni ting nh ronni& col&manG dorian yat&G Nay cutl&r vo )iu g$ cOng ra clipG my l"o !y mi tin !!c 9h%c anh &m vui v%' M#i thc mc xin c ph%c !p trn ny' Nhp mn III (3 tun)

+Ngy th nht : Ngc Tay sau Ngc : Nm !y t !+n trn gh phng L = hip * B ln <lat barb&ll b&nch pr&## Nm !y t !+n trn gh dc ln L , hip * B ln inclin& barb&ll b&nch pr&## 9hng !y x !i L , hip * B ln dip#

Tay sau : Nm gh !y t L , hip * B ln lying tric&p# &xt&n#ion

Ngi n?ng t (ua !u . tay L . hip * B ln on& arm ov&r h&ad &xt&n#ion

.@

78o cp tay #au L . hip * B ln cabl& pu#h do:n

+Ngy th * : Ch+n >nh t !+n L , hip * B ln #(uat Nm gi !p L , hip * B ln l&g pr&## >nh t !+n )hu&u ch?n L . hip * B ln barb&ll lung&#

#ti<< l&g d&adli<t L , hip * B ln +Ngy th 3 : 'ng !p t(c

'ng : 78o x !n L ,/ ln 1 bao nhiu hip ! hon thnh cOng !!c3 pull# up 78o t !+n L , hip * B ln barb&ll ro:

.A

78o cp c # L . hip * B ln lat pull do:n 6nh # t !n L . hip * B ln dumbb&ll ro:

Tay t(c : 9un t !+n L , hip * B ln #traight bar curl 9un t !i tng tay L , hip * B ln #tanding alt&rnat& dumbb&ll curl +Ngy th , : &a" cu a" &a" : Ngi !y t !n (ua !u L , hip * B ln #&at&d military barb&ll pr&## 6ng n?ng t !i #ang , bn L , hip * B ln #tanding #id& dumbb&ll rai#&# 6ng gp ngi n?ng t #ang , bn L , hip * B ln #tanding b&nt ov&r dumbb&ll rai#&# Cu a" : Nh%n vai t !+n L , hip * B ln barb&ll #hrug# +Ngy th - : #p ch.", c)nh tay !ng #p chu": 6ng gnh t cho bp chui L , hip * B ln #tanding cal< rai#&#

.B

>i ngi nh%n cho bp ch?n L , hip * B ln #&at&d cal< rai#&# 9nh tay L 9un t !+n c tay L , hip * B ln barb&ll :ri#t curl 9un t ng!c L , hip * B ln r&v&r#&# :ri#t curl

#ng : 78o cp cho bng trn L , hip * ., ln cabl& crunch&# Nm gh n?ng ch?n L , hip * ., ln l&g rai#&# Pong = l ch naQ &m !m bo cc bc #$ t" tin bc vo chng tr$nh max ot m )o thy )hI )hn' 9c bc mi tp c yn t?m tp th&o chng tr$nh nyG &m !" chut bch nhiu chng tr$nhGtham )ho nhiu trang :&bG tp ch trong nc v nc ngoi cui cRng vn ch thy !?y l chng tr$nh hiu (u nht' 9c bc c dp )hun !%ng nh th v !%c nhiu !m voG cI tin th$ !%c :h&y vi cr&atin 1ci ny bc no #uy thn cm #G v #inh &m )o ch u trch nhimG cc bc thn )h& cOng ch nn tng .D

./g0ngyG ung lm hng thn !y3 !m bo thnh (u c"c nhanh' 9 !%ng cng thc =g !m0)g c?n n'ng l !!c' Jm b?y gi nh nghSoG duy tr$ !!c gn ,g0)g c?n n'ng l may mn lm ri' >i( <orm thiG #au !i lm cI tin !%c phO' Ti &m mi tp l A@)g' ;au , nm &m l BD)g' T !I !n gi c?n n'ng &m )o tng nhng c bp &m vn to v #c n8t thm' 2orm ca &m l #lim ch )o phi brui#&G )iu ryan r&ynold U h& h&' Nhng &m cha th"c #" hi l+ng v bn th?n m$nh v$ c+n nh) c?n (u' Jm cao .mD@G nu cI tin !%c ln D@)g th$ ngon mong cc bc !ng phn x8t NIi v chuyn v$ #ao &m bit chng tr$nh ny th$ rt li )$' Ngy xa &m cOng tp linh tinh nh cc bc mi thiG !n ph+ng ngh& b#n ph+ng chG tp = thng ngi v"n lm 1lu U cc bc mi tp )o bao gi ngh& li b#n ph+ng nht l b#n gi vi b#n hlvG b#n !y ton ch #ai thiG hlv !a phn ton thng trng ph+ng c cI phi hlv !8o !auG nc ngoi hlv nI cI bng cp hn hoi c+n y thng gi ton tp )iu ngu d?nG tp th&o hng ngi !y3 9+n n(aG )o ngh& b#n !i tu*&n 1 !?y bc no trong !i tuyn &m xin l+i trc3 nhng cc bc !#i tuyn cI cc tp hon ton )hc vi max otG ch%ng ta )o !i th&o con !ng chuyn nghipG )o tp th&o cc bc yG h"y x&m max ot l )im ch nam cho ch%ng ta' Vuay li chuyn v$ #ao &m tp max otG nh !" nIi trnG &m tp linh tinh v )o cI )t (uG b+ng . hm g'p . v cao nh?nG ngi rt )hun nh$n &m v boG ch% th ln trang a#tx&m 1gi )o c+n trang !I3' Th l &m ln v tp th&o' = thng #au &m g'p li v cao nh?n !I . ln n(aG &m l%c !I tng !!c B)g v v cRng #ung #cG ngi cOng vo <ormG t !I tr !i )o bao gi g'p liG ?u cOng l duyn )$ ng' Tnh !n nay cOng !!c @ nm cI l%' Thi &m dng chuyn !?y )%o lc !' 9c bc c nh c?u LWTp luyn hng #ay t$nh yu #$ !nW l )o bao gi cm thy chn nn h h'

.E