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DANH MC

Trang Ch

Kin thc th hnh

TM KIM THNG TIN

HOT

22 lm tng v dinh dng v tp luyn


m bn chc chn tng mc phi
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Th Hnh Nam => thehinhnam.c

Bn c am hiu nhiu v kin thc th hnh khng? C rt nhiu

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lm tng v th hnh m chng ta tng mc phi.

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Xem mn n gip tng cn qua chng trnh Thin ng m thc cc


vui
9 dng c tp Gym cn thit nn mang theo khi n phng tp

Nu bi vit hay th bn
hy Like v Share nh!
Like 23

7 Bc khi ng c bn cho bui tp th hnh hiu qu

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Bi vit ny Th Hnh Nam khng c ch bai cc bn tng ngh sai v dinh dng th hnh v cc bi tp
th hnh. Ch mong qua bi vit ny, Th Hnh Nam hy vng cc bn ang c nhng tiu tit no cha ng th
thay i cho kin thc th hnh ca bn tt hn, h tr vic tp luyn th hnh ca mnh hiu qu hn. V
chng mnh rt mong cc kin ng gp ca cc bn mi ngi thm nhiu kin thc th hnh nh!!!

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Chng mnh khuyn cc bn nn c ht v nghin cu tht k 22 iu


lm tng v ch dinh dng & cch tp th hnh ca bn. Chng
mnh m bo kin thc th hnh v dinh dng v sc khe ca bn s
c nng ln 1 tm cao mi sau khi c ht 22 s tht ny:

Lm tng th nht: "Ch cn min l c vn ng, th ti s t chy c lng m bo


d tha"
Lm tng th nh : "Phi tp luyn ti thiu 1 ting th mi c hiu qu"
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Lm tng th 3: n ung v tp luyn: "Khng nn n tinh bt v chng lm ta mp hn"


Lm tng th 4: Tp luyn 1 ngy 1 tun s tt hn l khng tp luyn g
Lm tng th 5: Khng cn HLV hng dn, ti c th t tp !
Lm tng th 6: Ch c cc bi tp nhp tim mi l quan trng, b qua cc bi tp v lc
Lm tng th 7: Ti nn tp luyn chnh xc nh nhng ngi ni ting m ti yu thch
bi v ti mun c thn hnh ging h
Lm tng th 8: Loi v cht lng giy tp khng quan trng !
Lm tng th 9: Cm gic au sau khi luyn tp l du hiu ca bi tp th dc c tc
dng tt
Lm tng th 10: Cht bo s lm bn mp ln
Lm tng th 11: Nu ti tp t, ti s tr nn s th kch
Lm tng th 12: Luyn tp vo bui sng l hiu qu nht!
Lm tng th 13: N ch nn dng loi t 3 pound (1.5kg)
Lm tng th 14: Khi ang b thng, ti khng nn tp luyn
Lm tng th 15: Sing nng thanh lc c t c th s khe mnh hn
Lm tng th 16: n ng v ph n khng th tp luyn cng nhau
Lm tng th 17: Tp t tay Kettlebells l tro lu mi tuyt vi cho tt c mi ngi!
Lm tng th 18: Tp luyn khi bng i l cch t chy calo c nhiu nht.
Lm tng th 19: Ch c chy b mi gip gim cn
Lm tng th 20: Mi ngi ch tp v theo di nhng phn c th thy c qua gng
Lm tng th 21: Khng tp theo lch v khng cn k hoch r rng
Lm tng th 22: Dnh ring cho nhng bn thch 6 mi, gii thch v sao tp gp bng
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hoi m vn khng ra mi

Lm tng th nht: "Ch cn min l c vn ng, th ti s t chy c lng m


bo d tha"

Nu bn ang i b bng tc ca mt con c sn vi mc tiu l t chy cht bo d tha, iu ny s


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khng xy ra.
Cc bi tp tng nhp tim (chy b, p xe, bi li,) tt nht nn ti thiu 40 pht v tp t 3 5 ln/tun vi
nhp tim trong vng ph hp vi bn. Thng thng, nhp tim khi tp nn bng 50% 85% nhp tim ti a.
C th ca mi ngi mi khc v c phn hi khc nhau trong qu trnh tp luyn, hy eo mt thit b theo
di nhp tim vi cc thng s u vo nh tui, cn nng v mc luyn tp, y l cch chnh xc v hiu
qu nht xc nh s o nhp tim ti u ph hp vi bn.
eo my theo di nhp tim cng l cch gip bn cm thy thoi mi t do hn khi tp luyn ngoi tri nu
khng thch tp trong phng kn, my lnh.
Danh mc

Lm tng th nh : "Phi tp luyn ti thiu 1 ting th mi c hiu qu"

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Khng cn phi nh vy! Tt c u ph thuc vo loi hnh tp luyn ca bn.


Nu bn ang tp luyn bi tp cng cao cch qung (HIIT), bn c th hon thnh tt c cc mc tiu
trong vng 15 20 pht hoc t hn. Cc bi tp Tabata (8 bi tp trong 20 giy v ngh 10 giy) ch mt c
4 pht, trong khi bi tp th dc aerobic v cc bi tp h hp cn nhiu thi gian hn.
V vy, bn khng phi ch quan tm n thi gian tp luyn. Quan trng hn l bn ang tp luyn bi tp
g, mc gng sc ca bn n u v cu trc tng th ca k hoch tp luyn.

Danh mc

Lm tng th 3: n ung v tp luyn: "Khng nn n tinh bt v chng lm ta mp hn"


n cc thc n khng c tinh bt s lm cho bn d tc gin v thiu nng lng. Nu y qu thc l mc
tiu, bn ang i ng hng!

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Nu khng th ng theo ch Khng n tinh bt m hy nghin cu: n loi tinh bt no v thi gian?
Cc loi tinh bt khng nh: ng cc nguyn cm, cc loi rau u, bp, khoai lang l nhng thc phm
tt cha tinh bt m bn c th n thng xuyn m khng cn lo lng v vic tng cn.
V thi gian, trnh n bui ti trnh nng lng tha tch t.
V phn dinh dng ny, cc bn hy tham kho thm ti y: Dinh dng th hnh
Danh mc

Lm tng th 4: Tp luyn 1 ngy 1 tun s tt hn l khng tp luyn g


Nu bn c mt ch tp luyn nht qun, v thnh thong khi trong mt tun bn ch luyn tp mt ln th
y khng phi l mt vn ln.
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Tuy nhin, nu iu ny c lp i lp li lu di, thc s l mt tai hi. Thot nghe th tht kh tin iu ny,
nhng l s tht.
Cha kha gim cn v gi trng lng ca bn trong tm kim sot l s kt hp ca vic tp luyn hng
say v u n.
Mt ln na, thi gian ca cc bi tp s ph thuc vo loi bi v cng hot ng. mt mt pound
cn nng trong 1 tun, bn cn phi tp t chy 3.500 calo trong 1 tun. Mt qu trnh tp luyn u n,
la chn thc phm tt v ung nc y s gip bn t c hiu qu nhanh hn m khng lm yu c
bp do bi n king.
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Nhng lm tng ny chnh bn thn mnh cng tng gp khng t.


Mnh v ang thay i, cn bn th sao?
Danh mc

Lm tng th 5: Khng cn HLV hng dn, ti c th t tp !

Nhiu ngi ch quan t s dng cc thit b hoc p dng cc ch tp luyn thiu c s gy ra chn
thng hoc tc dng ngc khng ng c, v d nh khng mang giy khi chy, y t qu nng khi cha
lm nng ngi, s dng thit b khng ph hp cn nng hoc ng tc sai qui trnh. ).
Nu bn khng iu kin c hun luyn vin, hy s dng Internet hoc sch v tm cc chng trnh
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tp luyn c th ph hp vi gii tnh ca bn. C nhiu ng dng trn iPhone, iPad v trn tp ch s l nhng
ngun cung cp thng tin hu ch theo di min ph.
Hy s dng mt ngun c uy tn tham kho thng tin, v cng chng c g thy xu h khi lun mang theo
nhng t giy hng dn hoc cc ng dng trn in thoi v cch thc hin cc bi tp phng tp.
i khi bn s gp kh khn khi s dng cc thit b tp, v vy hy yu cu gip tm hiu cch thc
iu chnh thit b thch hp. Bn s cm thy t tin hn khi tr li phng tp th dc nu bn nm bt c
nhng g bn ang lm v bit cch lm th no ti u ha chng. V quan trng hn ht l: Bn s
thy vic luyn tp mau chng t kt qu hn v t c kh nng b chn thng hn.

Xem thm: V sao tp th hnh phi cn hun luyn vin c nhn?

Danh mc

Lm tng th 6: Ch c cc bi tp nhp tim mi l quan trng, b qua cc bi tp v lc

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C th s dn b thoi ha v chy x khi chng ta gi i, v cc bi tp lin quan n lc (nng h, chng y


t,.) s gip chng ta ng thng, cc c c lin kt v mnh m.
Nng lc ca i chn, tng sc chu ng ca khung xng chu, v gi cho khng b cng lng l nhng
mc tiu ti thng trong vic ngn nga c th b thoi ha khi chng ta gi i. Cc bi tp v trng lng s
tng cng c gn v dy chng cng nh to ra mt xng tt.
Cc bi tp v tim mc d gip tng mt xng v gi tri tim khe mnh, nhng chng khng gip cho c
th ca bn tng s lin kt v tng cng c bp. Do , hy cn bng cc bi luyn tp v chc chn rng
cc bi tp v trng lng v cc bi tp v tim lun song hnh cng nhau.

Xem thm: 4 tc hi ca vic lm dng cc bi tp cardio

Danh mc
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Lm tng th 7: Ti nn tp luyn chnh xc nh nhng ngi ni ting m ti yu thch


bi v ti mun c thn hnh ging h

Tr khi bn l mt ngi sinh i ging ht ngi ni ting, cn khng bn s khng bao gi c c mt


vc dng ging nhau. Vic lun c gng trng ging mt ngi no khc l v ch.
V d thc t: bn thn mnh tp ngc ln rt d, nh cao v n nang, tuy nhin phn bp tay li c cm gic
yu, trng nh mt cn i so vi c th. Cn trng hp anh bn mnh, cng tp rt hng say nhng li
chng ln c g! Ty vo c a ca mi ngi thi.
Hy c gng dng nng lng vo vic hon thin vc dng c th v cc c YU CA BN. Bn phi tp
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luyn nhng im yu ca c th mnh v t c nhng mc tiu c v hnh dng thm m v cht ln.
Vic ganh t s chng gip ch c g cho bn ngoi vic to ra cc nng lng tiu cc. Tuy nhin, cm
hng l mt yu t quan trng truyn ng lc v kch thch am m tp luyn.
V vy, vic bn tham kho cch tp luyn ca cc vn ng vin hoc siu sao khng phi l vn , ch cn
m bo mc tiu c nhn ca chnh bn l ph hp.

y l mu idol ca mnh: K hoch n ung v luyn tp ca Fitness Model Lazar Angelov

Danh mc

Lm tng th 8: Loi v cht lng giy tp khng quan trng !

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Bn chn ca bn l nn tng cho mi di chuyn m bn thc hin. Vic la chn i giy khng ph hp c
th l nguyn nhn ca chng au mt c chn, u gi v au hng, cng vi vm chn v/hoc au chn.
Mang giy khng chnh xc cng c th lm gim hiu qu v kt qu t c trong qu trnh tp luyn ca.
m kht vm chn, khng gian va vn cc ngn chn, cc m mt c chn n nh chnh l nhng yu t
quan trng trong vic la chn giy mt i giy ph hp cho bn chn v cc bi tp th thao ca bn.
Nhng chuyn gia th dc ti mt s ca hng giy chuyn dng s phn tch dng i (xem bn bc i vi
i giy ca bn nh th no) v gip bn chn c mt giy chnh xc cho cc nhu cu v bo v bn chn
ca bn.

ng b qua: 9 dng c tp Gym cn thit nn mang theo khi n phng tp

Mt s dng c, thit b bn nn mua ngay

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Danh mc

Lm tng th 9: Cm gic au sau khi luyn tp l du hiu ca bi tp th dc c tc


dng tt

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Du hiu ca mt bi th dc tt khng phi l vic au nhc. Bn cn theo di v phn bit v tr au nhc


tht cn thn nh sau:
au nhc c nhng vng c c th nh ngc, bp chn, bp tay v gim dn trong vi ngy cho thy rng
bn tp luyn tt v ng cch.
Th nhng, cm gic au c, lng di, hoc cc khp ni no li l mt du hiu cho thy cc t th tp
ca bn sai, trng lng ca cc qu t m bn luyn tp qu nng hoc bn thc hin cc ng tc lp
i lp li qu nhiu ln.
Hy r sot bi tp luyn no gy ra s au nhc khng lp li cc thm ha tng t nh, ko b x li
than phin y

Xem thm: Chn thng trong th hnh - Khng phi chuyn a!

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Danh mc

Lm tng th 10: Cht bo s lm bn mp ln

C rt nhiu nghin cu kh ngc nhin tm hiu v tc ng tch cc m cht bo to ra cho c th. Chng h
tr tim mch, ti to t bo, ci thin h min dch v thn kinh.
V d: m c cha nhiu omega 3 rt tt cho c th, c th n m khng s bo ph nh m tht heo.
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Chng cn gip c th duy tr vc dng c th sn chc v gip t chy nng lng ng cch.
Chc nng chnh ca EFAs (Essential Fatty Acid Axt bo thit yu) l sn xut hc mn gip kim sot cc
chc nng ca c th nh kh nng ng mu, kh nng ti to t bo (cc vt thng s mau lnh hn),
nhp tim, huyt p, v h tr chc nng min dch bng cch iu chnh tnh trng vim, gip c th chng li
nhim trng. V vy ng ngh rng cht bo ch c hi.

Danh mc

Lm tng th 11: Nu ti tp t, ti s tr nn s th kch

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Nu bn t 1 kg cht bo bn cnh 1kg tht, bn s nhn nhn thy bn tht nh hn d cng trng lng.
iu ny c ngha l nu bn c t trng c bp nhiu hn trong c th, khng gian trong c th (hay ni
cch khc l to ca c th bn) s cng t.
Nhiu ngi -c nam ln n- ngh rng tp t s lm cho bn trng hm h th kch ging nh mt ngi tp
th hnh chuyn nghip. iu cng ging nh ni rng vic bn hc chuyn l s bin bn thnh Einstein.
ng lo nh, v b s c nh L c hay Phm Vn Mch th lng thc phm v thi kha biu cn
thit i hi thi gian phi tp trung ton thi gian full time d lm thm ch cn phi thm thc phm chc
nng h tr.
V vy, khi tp tng c gim m hng ngy bn thi gian nh hu ht mi dn vn phng, bn s ch cm
nhn thy thn hnh mnh gn gng v s trao i cht ca c th ngy cng tng cng m thi.

Danh mc

Lm tng th 12: Luyn tp vo bui sng l hiu qu nht!

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Bn c phi l vn ng vin chuyn nghip luyn tp 2 ln/ngy?


Nu khng, thi gian tp khng quan trng! iu cn lm l xc nh khong thi gian tp ph hp bn c
th thc hin hng ngy, ch khng phi l tranh th tp khi con ng hay ang rnh ri.
Trn thc t, hy lng nghe c th ca bn bit khi no tp luyn tt nht s gip bn chn c thi gian
tp vo bui sng, chiu hay ti ti u sc khe cho mnh.
Nng lng v thi l cha kha vic tp luyn tr nn tuyt vi hn. Do vy, hy tp cch xc nh
c ng h sinh hc ca bn v c gng tp luyn khi bn cm thy khe mnh nng ng, trn y sinh
lc nht.
V nh mnh y, kh u oi vo bui sng nhng li rt nhanh nhn vo bui ti.

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Bn xem thm nh: 5 li ch khi tp luyn th hnh vo bui chiu ti

Danh mc

Lm tng th 13: N ch nn dng loi t 3 pound (1.5kg)

y l li khuyn v trch nhim m bn s nghe u ! Cc nghin cu cho thy nng t l mt cha


kha phng nga long xng, to ra cc khi c nc, nng cao t l trao i cht ca bn v to ra sc
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mnh.
Lm sao m bn c th c c ci bng phng, ci lng ong hay mt i chn thon di min man ch vi qu
t nng 3 pound (1.5kg) y ?
Hn ch thc hin cc bi tp s dng t nng thc ra l bn ang suy din v t gii hn mnh y. V iu
ny khng ch gii hn cho ph n m cn dnh cho c nhng ngi n ng: hy tp nhng qu t nng
v t y bng chnh sc lc ca mnh!
Sau khi c bi vit ny, nu bn cn t tng nh th th hy b ngay i, ko ln ting nh th th ch em
block facebook lun th bun lm !

Danh mc

Lm tng th 14: Khi ang b thng, ti khng nn tp luyn

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iu ny ph thuc vo mc nghim trng ca chn thng. V d nh nu bn b chn thng ct sng,


chn thng u hoc b ni thng, bc s s xc nh khi no bn c th luyn tp tr li.
Tuy nhin, nu l mt chn thng nh (bong gn, rch c,), bn c th thc hin cc bi tp xung
quanh ngoi vng chn thng. Chn thng c th lm bn km vui nhng cc bi tp th dc s gii phng
endorphins cht s ci thin tm trng v gip bn thm phn khi. V vy, tp cc bi tp th dc s tt hn
l khng lm g c.

ng b qua: 5 cch phc hi chn thng trong tp luyn th hnh

Danh mc

Lm tng th 15: Sing nng thanh lc c t c th s khe mnh hn

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Kinh nghim ca ti vi khi thc hin cc phng php thanh lc c th loi b c t (xem hng dn chi
tit) l sc khe suy yu, d cu gin v lng calo, vitamin v khong cht st gim 1 cch nghim trng.
Cc nh khoa hc ch ra rng thn v gan l 2 b phn ph v cc c t trong c th. Vic kt hp
nhiu thc ung thanh lc hay ch n chay thi c ch nn thc hin vi qung cch t nht 3 thng nu
khng s gy nh hng khng tt nh trn

Danh mc

Lm tng th 16: n ng v ph n khng th tp luyn cng nhau


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Cng tp luyn cc bi tp s dng ton b hoc 1 phn c th hoc cc bi tp v nhp tim s rt tuyt vi v
hiu qu! Bn ch cn iu chnh trng lng cho ph hp ch khng cn iu chnh bi tp.
Thc t, ph n c th hng li t cc bi tp nam tnh nh tht du hay nng t ng ln ngi xung, v
nam gii c th hng li t cc bi tp c phn n tnh nh yoga v un do.
n ng v ph n c ngng sc mnh khc nhau nhng khng nn ngh iu ny l mt cn tr. Vic c
thm mt ngi bn cng luyn tp, cng s l ng lc bn cn n phng gym. Xem thm bi cp i
hun luyn vin nng bng bn duyn t phng gym

Bi vit hay: 7 Bi tp th v cho cp i yu thch GYM


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Danh mc

Lm tng th 17: Tp t tay Kettlebells l tro lu mi tuyt vi cho tt c mi ngi!

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Kettlebells v c bn c s dng tp luyn trong chng trnh nng t Olympic v gn y c nhiu


quan im nh gi v von l ng vua ca cc bi tp v tnh hiu qu v ton din.
Tuy nhin nu bn khng c nn tng vi cc loi hnh luyn tp ny, n c th xy ra chn thng nghim
trng. Tip cn mt cch t t l cha kha tp luyn kettlebells, v hy s dng trng lng mt cch
chnh xc theo mc ca bn.
Kettlebells l mt phng php tuyt vi cho cc bi tp v tim v cc bi tp v sc mnh; tuy nhin, nu
trc y bn cha tng tp luyn cc bi tp v t hoc cha c bt k chn thng no, s hiu qu hn
nu bn tp trung vo vic bi dng sc mnh ca mnh bng cc bi tp v t v c ct li (nh c tay, vai,
ngc, bng,.).
Khi bn cm thy lc c bp ca c th mnh mnh m hn v c s lin kt ton thn, hy tham vn mt
hun luyn vin hoc mt lp hc bi bn c chng trnh bt u tp t tay thch hp.

Danh mc

Lm tng th 18: Tp luyn khi bng i l cch t chy calo c nhiu nht.

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y c th khng phi l s tht, nhng nhp sinh hc ca bn c th c c bn c n hay cha. Nu


bn c mt gi ngh ngi trc khi tp th dc, ti cho rng s tt hn khi bn nn c mt ba n nh. Nu
bn c mt ba n ln, nn i khong 2-3 gi trc khi tp luyn lng calo c t chy nhiu
nht v c c nng lng cn thit t thc n.
Mt ln na, hy xem xt loi hnh tp luyn m bn s thc hin (tp t hay tp chy) v n vi lng nng
lng cn thit, xc nh thi gian bn thc dy v khi no bn s bt u cc bi tp luyn.

C th bn quan tm: Nguyn tc gim cn c th n nhiu m vn khng lo tng k

Danh mc

Lm tng th 19: Ch c chy b mi gip gim cn


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Chy b l bi tp th dc tuyt vi cho tim mch, th nhng, cha chc ph hp vi mi ngi.


Tin tt l bt k bi tp no khc gip tng nhp tim mt cch u n u c th gim cn.
Nu bn thch cc bi tp v tim nhng khng thch chy, hy th chn cc bi tp trong nhng ty chn sau,
chng gip cc khp ca bn t b p lc hn: Nhy tng tng trn tm bt nhy, bi li, nh bc, p xe p
hoc s dng my p gung chn (gi lp chy).

Danh mc

Lm tng th 20: Mi ngi ch tp v theo di nhng phn c th thy c qua


gng
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y gi l hi chng tp luyn mang tnh t sng. Hu ht mi ngi ch tp luyn ch trng nhng phn
c th bn thn c th nhn thy v theo di c qua gng v ngh cng l nhng g ngi khc s quan
st h. Nhng h qun mt rng b ngoi c th cn c nh gi t ng sau v t nhn nghing.
V vy bn cng cn phi luyn tp nhng bi tp cho nhng phn c th pha sau. Bao gm cc b phn
nh lng, i sau, lng vai, mng v bp v. Nu khng s lm cho c th mt cn i nghim trng c v
mt thm m v sinh hc.
i vi nam gii, in hnh mi ngi thng qu vo cc bi tp c ngc, vai trc, bp chut, bng 6
mi v i trc.
iu ny c th gy ra cc vn mt cn bng v vc dng v t th nh khm lng, vai g gh nhn th
hoc au c, au vai.
Cch tt nht c mt c th cn i l kt hp cn bng cc bi tp luyn bao gm c y v ko (push
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and pull) cc nhm c trong qu trnh tp luyn, hy c hng dn nhng my tp Gym, chng u c
hng dn cho c 2 loi tp ny.

Danh mc

Lm tng th 21: Khng tp theo lch v khng cn k hoch r rng

iu ny qu l lm tng qu r. Bn cn phi c 1 lch tp ph hp cho c th ca mnh v iu quan trng


hn na l bn phi ghi chp li qu trnh tp luyn ca bn.
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Tng hp nhng lch tp tt cho bn

Danh mc

Lm tng th 22: Dnh ring cho nhng bn thch 6 mi, gii thch v sao tp gp bng
hoi m vn khng ra mi

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Ba n KHNG TH gi m m 1 VU NG CU TH . M la do c th phn b trn toa n thn t


u n chn, tuy c i a t ng ng i ma ch nhi u ch i t, co ng i bu ng nhi u m , co
ng i l ng, co ng i u i, co ng i mng .
Ba i t p chu tro ng t ng i m la da nh cho pha t tri n c b p, hi t t thi tay to ng c to,
g p bu ng thi mu i bu ng to.. ca i o la C B P ch ch ng lin quan n m . Mi nh nh c la i,
b n KHNG TH GIA M M
M T VU NG CU TH trn body b n.
Cho d bn c tp bng in cung c 6 mi th chc chn cui cng bn cng c 6 mi ri y,
nhng ngoi nhn vo c thy 6 mi khng li l chuyn khc, n gin l n b lp m bng che
nn khng th thy.
Mt s tht ph phng na bn cn phi bit l: khi c th np nng lng vo ngi s
chuyn thnh m v vng bng chnh l ni n tch m u tin, sau m mi phn b n
nhng b phn khc. chiu ngc li khi c th hot ng ht nng lng cn phi huy ng
lng m d tr trong c th th vng bng v eo li l ni cui cng n t m.
Chnh v th bn phi tp th dc th no c th xi ht sch m d tha nhng vng c th
khc th cui cng n mi huy ng v t lng m tha vng bng. n lc bn mi nhn
thy 6 mi ca mnh.

Bn tng bao gi nghe hay mc phi nhng sai lm trn cha? V c cu chuyn no khc
bn tng bit m mnh li cha cp khng?
Hy chia s thng tin (v l gii ti sao) trong phn bnh lun di y mi ngi cng bit
nh!
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NHN:

HOT

Kin thc th hnh

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C TH BN QUAN TM

B quyt chn thc phm gim cn v tp


luyn th thao

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KhoeDep Yout ube Cha nnel

KhoeDep.vn - Sc Khe & Lm p


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BI MI NHT

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NHC TH HNH

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X e m t t c

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X EM NHIU NHT
8 bi tp c bn ti phng Gym gip c
ngc n phng

B nh chng minh sc mnh thn k


ca vic tp gym

Khep.vn

Bi tp bng #37 Double Knee Lifts Left cho eo thon p tc th


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Bng m, ngn m lun l im yu khin nhiu ch em thng bn khon lo lng chng bit
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Bn l ngi mi tp th hnh hay thm ch l ngi c kinh nghim lu nm nhng
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Bn c tin gim cn bng Yoga cc k d dng v t nhin khng? Nu c hy th

X EM NHIU TRONG TUN


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Pht hin mi gip nam gii tng c ti a khi tp th hnh

Top 12 bi tp c bng hiu qu bn nn th

8 bi tp c bn ti phng Gym gip c ngc n phng

B nh chng minh sc mnh thn k ca vic tp gym

5 ng tc xa nh tri t nhng xy dng c ngc vm v hu hiu

SN PHM

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Xem tt c

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