Bi tp th hnh : made by Vagabon

-Th 2 : Tp cc bi ngc + tay sau + chn + bng! -Th 3 : Tp x + tay trc + vai + chn + bng ! -Th 4 : nh th 2 -Th 5 : nh th 3.............! No chng ta cng tp nh -Th 2 y ngc ngang ! ,mi hip mnh y 8 ->12 ln,mi bi tp 3 -> 5 hip!

Banh ngc ngang !

y ngc trn !

Banh ngc trn !

y ngc di !

Mc ngc !

Tay sau t i !

Tay sau t n !

y l ngy th 3 : Ko x ! 1:

2:

3:

Tp vai : 1 : Hai tay trc ngc rng bng vai.

2 : Hai tay rng hn vai.

3 : Vai t i !

Tp tay trc : 1 : T i.

2 : T n.

1. Khng nn bng qu no hoc qu i trc khi tp. Th hnh l mn th thao i hi s

vn ng mnh ca c bp v tiu tn kh nhiu nng lng nn trnh b l, ngt hoc mt th bn nn n nh khong 1h30-2h trc khi tp. Bn cng nn ung khong 0,5 lt nc trc khi tp v m hi ra s tt hn v theo kinh nghim th s ph hn.

2. Nh phi khi ng k trc khi tp v th lng sau khi tp. y l mn th thao i hi

s vn ng c bp nhiu nht nn cn khi ng lm nng c th ging nh mt bc m chuyn c th t trng thi tnh sang vn ng nh ri sang vn ng mnh vi cc bi

tp nng t. Sau khi tp trnh co c hay au mi nhc th nn th lng c th tr v trng thi bnh thng.

3. Thi gian tp l tng l t 2-5 h chiu, y l li khuyn ca cc chuyn gia th thao bi

ti l sng sm l khon thi gian c bp ang gin nht nn nu tp mnh s d co c, chut rt cn chiu ti l lc c th ang mt mi sau mt ngy di nn cng trnh vn ng mnh. Nu thi gian khng cho php th bn c th tp t 7-9h sng v 6-7h30 ti.

4. Bn nn xc nh r mc ch i tp cho mnh. Bn mun c th mnh trong nh th no,

dng ra sao, mc c bp th noV th bn nn chn cc CLB th hnh c ngi hng dn, khng nn xng vo tp hng hc nh tru. Chng hn bn ch mun c mt dng ngi y n v kho mnh m khng con th nn tp cc bi tp c bn v nh n vo cc c chnh nh ngc, bng, vai, lng, x, tay v i m khng tp cc bi tp b tr hoc nng cao hay chuyn su vo tng loi c nh hn trn mi phn . Hoc nu bn mun trng c bp nhng li khng qu lc lng, vai u tht bp th nn tp cc ng tc vi khi lng t nh nhng s ln nng nhiu v tc nhanh.

5. Nu bn mi i tp th nn tp 30 pht/ ngy, 6 ngy/tun trong 3 thng u. Nn dnh

mt ngy ngh cho c bp gin v khng b mi do vn ng mnh lin tc. T 3- 6 thng bn c th nng ln thnh 1h/ngy v t 6-12 thng l 1h30. Nhng ai tp t 1-2 nm th nn tp t nht 1h30-2h/ngy v 3-4 ngy/tun, khng nn tp qu nhiu nu bn khng phi vn ng vin th hnh hay nh tham gia thi u.

6. Nhng ngi mi i tp th khng nn ngh trong t nht 3 ngy n 1 tun u tin. y

l giai on quan trng v bt u nh thc cc c bp tim n ca bn nn phi c kch thch lin tc. C th bui u tin s khin bn cm thy rt au v mun b cuc nhng hy c ln bi tuy au thc nhng ngy th 2 tp s hn v nn tp nh hn mt cht. Nu au qu th nn bi kem gim au hoc cao dn gim au Salonpas c bn ti cc hiu thuc.

7. Nu bn tp c mt thi gian ri phi ngh cch qung v mt s l do bt buc nh

l tt, i cng tcBn nn mua t tay loi nh v tp nh hoc tp cc ng tc th dc thng thng nh chng y, x, gp bng hoc chy b. t nht s gip c th bn duy tr c bp trng thi vn ng nh v khng b nho c hay tch m.

8. V trang phc khi tp th hnh th tt nht l nn mc o may hay o ba l, v qun i.

Bn cng nn ch mt vn quan trng l qun lt khi tp th hnh, nn chn loi sp th thao cotton thong v gi ci y khng b dao ng mnh. Tuyt i khng nn mc qun boxer hoc cc loi qun lt qu nng khc. Bn cng khng nn mc qun jean, kaki hay ng khi i tp. Nu bn khng ngi qu sexy th mt chic sp tam gic v ci trn l thch hp hn c khi tp th hnh v hu ht cc c bp s khng b vng vo qun o khi tp. Bn thn ti v nhiu anh khc ch ti cng ch mc sp khi tp c chn.

9. Ngi mi tp khng nn bt chc nhng ngi ang tp hoc tp qu nng. Nhiu bn

ch ti mi i tp ln u nhng c nng bng ngi tp 1 nm chng minh ta kho. c th hnh hiu qu khng quan trng nng nng hay nh m quan trng l ng ng tc v n vo cc c. Bn tp nng m mt nhn nh ri phng mang trn m ln th chng c

ch g. Quan trng phi gi nhp th, lm cc ng tc t t, chnh xc v u. Nu bn c cm gic hi nhi v nng ran cc c l chnh xc.

10. Nu bn mi tp th mi ng tc ch nn tp t 3-4 hip, mi hip t 10-12 nhp, gia

mi hip ngh t 3-4 pht. Tt nht l 3 ngi tp lun phin nhau. Nu bn tp lu hn th c th tp t 5-6 hip hoc tu loi c chuyn su m c th 7-8 hip hoc hn. Nhng nh l c bng gia hai hip ch c php ngh t 30-45 giy v y l c d ngui nht, ngay c khi bn ln mi cng cha chc c bng ca bn kho, c th do bn qu gy nn c d ln m thi.

11. Ngi mi i tp khng nn tp tt c cc ng tc m phi tp dn dn c th t u tin

cc c v nn theo ch dn ca ngi hng dn. Chng hn 3 thng u bn ch nn tp cc bi tp t c bn ca c ngc, tay v vai. Tip mi n x, lng v chn. Ri tip l bi tp chuyn su b tr cho cc c nh hn tng phn.