CC PHNG PHP TP TH HNH HIU QU

Trch nguyn vn t bi Nhp mn Max OT ca bc Arnold_Wu nhng chnh sa v thm hnh nh vo cho cun ht v d dng hn cho cc mem mi. bi ny xem nh l cn bn tng sc tp luyn v lm quen vi cc ng tc trc khi bc vo chng trnh max-ot Nhp mn I (tp 3 tun)

+Ngy th nht : Ngc, tay sau v bp chui Ngc : Nm y t n trn gh phng 2 hip 10 ln/hip (Flat barbell bench press)

Nm y t i trn gh dc ln 2 hip 10 ln/hip (Incline dumbbell bench press)

Nm y t n trn gh dc xung 2 hip 10 ln/hip (Decline barbell bench press)

Tay sau : nh t v pha sau 2 hip 10 ln/hip (Dumbbell kick back) 2

Ko cp tay sau 2 hip 10 ln/hip (Cable push down)

Bp chui : ng gnh t cho bp chui (Standing calf raises) 2 hip 10 ln/hip

Gi ngi nhn cho bp chn (seated calf raises) 2 hip 10 ln/hip

--------------+Ngy th hai : i, vai v cu vai i :

Gnh t n (squats) 2 hip 10 ln/hip

Nm gi y 45 (leg press)2 hip 10 ln/hip

cui gp ngi Nng t n (Stiff leg deadlift) 2 hip 10 ln/hip

Vai: Ngi nng t i thng ln 2 hip 10 ln/hip (Seated Dumbbell press)

ng nhc t sang 2 bn 2 hip 10 ln/hip (Standing side dumbbell raises)

Ngi gp ngi nng t sang hai bn 2 hip 10 ln/hip (Seated bent over raises)

Cu vai : Nhn vai vi t i 2 hip 10 ln/hip (dumbbell shrugs)

+Ngy th 3 : Lng, bp trc, cnh tay v bng Lng : Ko cp c s 2 hip 10 ln/hip (Lat pull down)

nh t i cho c s 2 hip 10 ln/hip (Dumbbell row)

Ngi ko cp 2 hip 10 ln/hip (Seated Cable row)

Bp trc : Cun t n 2 hip 10 ln/hip (Straight bar curl)

ng cun t un 2 hip 10 ln/hip (Curl bar curl)

t un l cy ny

Cnh tay :

Cun t n c tay 2 hip 10 ln/hip (Barbell wrist curl)

Bng : Gp ngi cho bng trn 2 hip 15 ln/hip (Crunches)

Nm gh nng chn 2 hip 15 ln/hip (Leg raises)

Cc bc mi tp ch cn tp ng nh th ny, ko cn cc hip khi ng nh khi vo chng trnh Max OT, tuy nhin vn phi xoay c tay c chn khp vai khp tay phng chut rt chn thng (ci ny th r rng, phng ). Tp sao cho ng ng tc v s nh lch ghi l c. Mc t sao cho c th thc hin d dng s ln v s hip. iu quan trng ca phn nhp mn l gip cc bc lm quen vi ng tc v nng cao sc khe c bn trc khi bc vo chng trnh chnh. Ci ny em ly trn trang ch ch khng phi ba ra, cc bc c yn tm. Em hun luyn 5 ch theo chng trnh ny v kt qu rt kh quan, quan trng ch l c tin m n ko thi he he. Cc bc tp lch ny trong 3 tun, ht 3 tun sang lch 2, ht 3 tun tip l lch 3, ht 3 tun lch 3 th ngh 1 tun v bt u chng trnh max ot tp 8-9 tun ngh 1 tun. Chc cc bc thnh cng Nhp mn II (3 tun)

+Ngy th nht : Ngc, tay sau v bp chui Ngc:

Nm y t i trn gh phng : 2 hip 8 ln/hip Flat dumbbell bench press

Nm y t n trn gh dc ln : 2 hip 8 ln/hip (Incline barbell bench press)

Nm y t i trn gh dc xung : 2 hip 8 ln/hip (Decline dumbbell bench press)

Tay sau : Nm trn gh y t : 2 hip 8 ln/hip (Lying tricep extension)

Mt tay nhc t qua u : 2 hip 8 ln/hip (One hand over head dumbbell raises)

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Bp chui: Gi y 45 : 2 hip 8 ln/hip (Leg press calf raises)

Gi ngi nhn cho bp chui : 2 hip 8 ln/hip (Seated calf raises)

Ngy th 2 : Chn, vai, cu vai Chn: Gnh t n : 2 hip - 8 ln/hip Squats Nm gi p : 2 hip 8 ln/hip leg press Stift leg deadlift : 2 hip 8 ln/hip Vai: Ngi y t i qua u : 2 hip 8 ln/hip (seated dumbbell press) ng nng t i sang hai bn : 2 hip 8 ln/hip (standing side dumbbell raises) ng gp ngi nng t i sang hai bn : 2 hip 8 ln/hip (standing bent over dumbbell raises)

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Cu vai: Nhn vai vi t n : 2 hip 8 ln/hip barbell shrugs +Ngy th 3 : Lng, tay trc, cnh tay v bng Lng : Ko cp c s : 2 hip 8 ln/hip Lat pull down

Ko t n : 2 hip 8 ln/hip barbell rows

Ngi ko cp : 2 hip 8 ln/hip (seated cable rows)

Tay trc: Cun t n thng : 2 hip 8 ln/hip straight bar curl

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Cun t i tng tay : 2 hip 8 ln/hip standing alternate dumbbell curl

Cnh tay : Cun t i c tay : 2 hip 8 ln/hip dumbbell wrist curl

Bng : nh cp cho bng trn : 2 hip 12 ln/hip cable crunches

Nm gh nng chn : 2 hip 12 ln/hip leg raises

y l lch nhp mn 2, nh em ni, cc bc s tp trong 3 tun. Cc bc no thc mc v ng tc xin mi xem cc trang trc. Duy c bi Stiff leg dead lift tc l bi gnh t un ngi tht lng, ast ko c nh minh ha, ko bit y cc bc post max

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ot c su tm c ko, nhng cc bc c th tham kho trn trang ivannikolov.com hnh nh rt r nt v trc quan. Bc no mun r thm th ln youtube m search tn bi nh thm tn ca my ng ni ting nh ronnie coleman, dorian yate, jay cutler vo kiu g cng ra clip, my lo y mi tin c Chc anh em vui v. Mi thc mc xin c phc p trn ny. Nhp mn III (3 tun)

+Ngy th nht : Ngc v Tay sau Ngc : Nm y t n trn gh phng : 3 hip - 6 ln flat barbell bench press Nm y t n trn gh dc ln : 2 hip - 6 ln incline barbell bench press Chng y x i : 2 hip - 6 ln dips

Tay sau : Nm gh y t : 2 hip - 6 ln lying triceps extension

Ngi nng t qua u 1 tay : 1 hip - 6 ln one arm over head extension

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Ko cp tay sau : 1 hip - 6 ln cable push down

+Ngy th 2 : Chn Gnh t n : 2 hip - 6 ln squat Nm gi p : 2 hip - 6 ln leg press Gnh t n khuu chn : 1 hip - 6 ln barbell lunges

stiff leg deadlift : 2 hip - 6 ln +Ngy th 3 : Lng v bp trc

Lng : Ko x n : 20 ln ( bao nhiu hip hon thnh cng c) pulls up Ko t n : 2 hip - 6 ln barbell row

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Ko cp c s : 1 hip - 6 ln lat pull down nh s t n : 1 hip - 6 ln dumbbell row

Tay trc : Cun t n : 2 hip - 6 ln straight bar curl Cun t i tng tay : 2 hip - 6 ln standing alternate dumbbell curl +Ngy th 4 : Vai v cu vai Vai : Ngi y t n qua u : 2 hip - 6 ln seated military barbell press ng nng t i sang 2 bn : 2 hip - 6 ln standing side dumbbell raises ng gp ngi nng t sang 2 bn : 2 hip - 6 ln standing bent over dumbbell raises Cu vai : Nhn vai t n : 2 hip - 6 ln barbell shrugs +Ngy th 5 : Bp chi, cnh tay v bng Bp chui: ng gnh t cho bp chui : 2 hip - 6 ln standing calf raises

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Gi ngi nhn cho bp chn : 2 hip - 6 ln seated calf raises Cnh tay : Cun t n c tay : 2 hip - 6 ln barbell wrist curl Cun t ngc : 2 hip - 6 ln reverses wrist curl

Bng : Ko cp cho bng trn : 2 hip - 12 ln cable crunches Nm gh nng chn : 2 hip - 12 ln leg raises Xong 3 lch na em m bo cc bc s t tin bc vo chng trnh max ot m ko thy kh khn. Cc bc mi tp c yn tm tp theo chng trnh ny, em chut bch nhiu chng trnh,tham kho nhiu trang web, tp ch trong nc v nc ngoi cui cng vn ch thy y l chng trnh hiu qu nht. Cc bc c dp khun ng nh th v c nhiu m vo, c tin th c whey vi creatin (ci ny bc no suy thn cm s, v sinh em ko chu trch nhim, cc bc thn khe cng ch nn tng 17

10g/ngy, ung lm hng thn y) m bo thnh qu cc nhanh. C ng cng thc 3g m/kg cn nng l c. Em by gi nh ngho, duy tr c gn 2g/kg cn nng l may mn lm ri. Gi form thi, sau i lm c tin c ph. Hi em mi tp l 54kg. Sau 2 nm em l 67kg. T n gi cn nng em ko tng nhng c bp em vn to v sc nt thm. Form ca em l slim ch ko phi bruise, kiu ryan reynold he he. Nhng em cha thc s hi lng v bn thn mnh v cn nh cn qu. Em cao 1m74, nu c tin c ln 74kg th ngon mong cc bc ng phn xt Ni v chuyn v sao em bit chng trnh ny th rt li k. Ngy xa em cng tp linh tinh nh cc bc mi thi, n phng nghe bn phng ch, tp 3 thng ngi vn lm (lu cc bc mi tp ko bao gi nghe li bn phng nht l bn gi vi bn hlv, bn y ton ch sai thi, hlv a phn ton thng trng phng c c phi hlv o au, nc ngoi hlv n c bng cp hn hoi cn y thng gi ton tp kiu ngu dn, tp theo hng ngi y) Cn na, ko nghe bn i tuen ( y bc no trong i tuyn em xin li trc) nhng cc bc i tuyn c cc tp hon ton khc vi max ot, chng ta ko i theo con ng chuyn nghip, ko tp theo cc bc y, hy xem max ot l kim ch nam cho chng ta. Quay li chuyn v sao em tp max ot, nh ni trn, em tp linh tinh v ko c kt qu, bng 1 hm gp 1 v cao nhn, ngi rt khun nhn em v bo, ch th ln trang astxem (gi ko cn trang ). Th l em ln v tp theo. 3 thng sau em gp li v cao nhn 1 ln na, em lc tng c 6kg v v cng sung sc, ngi cng vo form, t tr i ko bao gi gp li, u cng l duyn k ng. Tnh n nay cng c 4 nm c l. Thi em dng chuyn y ko lc . Cc bc c nh cu :"Tp luyn hng say tnh yu s n" l ko bao gi cm thy chn nn h h.

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