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Nu bi vit hay th bn
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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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hoi m vn khng ra mi
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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
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Danh mc
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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
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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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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.
Danh mc
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Danh mc
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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.
Danh mc
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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.
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Danh mc
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Danh mc
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
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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
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Danh mc
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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
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Danh mc
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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
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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
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Danh mc
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Danh mc
Lm tng th 18: Tp luyn khi bng i l cch t chy calo c nhiu nht.
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Danh mc
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Danh mc
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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
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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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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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BI MI NHT
TT TN TT v TNG CN
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NHC TH HNH
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
Khep.vn
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SN PHM
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Xem tt c
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2016 Th Hnh Nam | Chia s kin thc th hnh tt nht cho mi ngi
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