Ho me Din n Blo gs Gallery Bi mi ng K Tn ng nhp Mt khu Ghi nh?

B i t ro ng ng y Lch C ng ng Fo rum Act io ns C hc N ng

Din n Bodybuilding Luyn tp Gio n luyn tp cho ngi mi tp (T 0 - 1 nm)

Kt qu t 1 ti 15 trn 30 4 Trang 1 trong 21 1 2 3 11 ... Cui cng

+ Tr li Ch
Gio n luyn tp cho ngi mi tp (T 0 - 1 nm)
Tho lun Gio n luyn tp cho ngi mi tp (T 0 - 1 nm) trong din n Luyn tp , mc Bodybuilding; Di y l hng dn
lch tp, ch n ung nhng li khuyn t ti dnh cho cc bn ...
440 Cm n
Cng C

31-0 5-20 11 0 2:0 3 PM #1

sonvalent ine
Gio n luyn tp cho ngi mi tp (T 0 - 1 nm)
BB SMod
WTH Addict Di y l hng dn lch tp, ch n ung nhng li khuyn t ti dnh cho cc bn mi bt u tham gia
luyn tp mn Kh - kh - Kh - Khan ny. Bi vit ch dng li tham vng chia s gip m khng c tham
mun no khc do theo hay khng theo, tp hay khng tp ty bn. Hy vng bi vit s gip ch cho tt c cc
bn.

NHNG IU CN BIT

1. Phng php t p
Ti khi mi n vi mn th hnh th VN ta cn ngho cn kh n cn khng v cng cha bt n Internet l th no
(My tnh cn cha nhn thy). Do phng php ca ti cng s ging nh cc Pro Bodybuilding Vit Nam giai on t
1990 - 2005 l Classic. Classic l g bn c nhn lch tp bn di th bit.

Gia nhp: Jul 2010 2. t hnh cng bn cn

Ni c ng: QuangZ hou
- Quyt t m, quyt t m v quyt t m
- Hy nh Mnh phi lm c, khng c g l khng th....Khng Thnh Cng cng thnh Nhn
Bi gi: 1,752
Hy lun t h khu hiu trc mi bui tp ly kh th, l ng lc bt u luyn tp

PDFmyURL.com
- Hy lun chm ch ng li bing theo kiu " hm nay mnh hi mt/ bn t vic/ chi nt Game ny/....ri i tp/ mai tp
b..." V vn cc l do s a bn thnh k li bing v Thnh cng khng bao gi n vi nhng k khng bit
c m v cng khng n vi k li bing. Nu bn cha quyt tm t b tnh li bing th xin ng c hay
tham gia mn th hnh lm g.

3. Cc t ng s dng
- Mc t : trong bi vit s s dng n t "60% sc" hay "80% sc" ....bn cn hiu l V d bn y c ti a 100kg
c 1 ci th l sc ca bn. Do 60% sc ~ 60kg t bn phi nng. Lng ta l tng khi lng do bn t chia
ra 2 bn (nu c) nh. V d 60kg th mi bn bn lp 30kg (2- 3 bnh t ty CLB)
- Reps: l s ln bn nng t c trong cng 1 hng cn. V d 60kg/10 Reps bn phi hiu l bn nng t mc 60kg
c 10 ci
- Hip: L s ln bn thc hin c Reps.V d ti vit 60kg x 10 Reps x 4 Hip.Ngha l bn thc hin nng mc t 60
kg vi 4 Hip mi hip 10 ci...(H hi kh nh..quen ri li thy bun ci)
- Ngh gia hip: l thi gian ngh gia 2 hip trong cng 1 hng cn
- Ngh chuyn bi: l thi gian chuyn sang bi khc, nhm c khc

LCH TP LUYN

Do bn mi bt u n vi mn th hnh ln bn thiu t tin v c th bn mong mun c sc khe c 1 thn hnh vm

v hay ch ly le vi bn b, na l n phng tp tm chuyn....khng sao. Min l bn ang y, ang phng
tp v bn cn lm theo ti.

1. Yu cu
- Lun mc qun o thong mt (h) m p (ng) nghim cm ci trn, lun i giy th thao....Bn c n mc nh ti ni
dn dn bn s hiu ti sao
- Phng tp no cng c ni quy ca n v yu cu bn tn trng.
- Trc khi tp khng n qu no, khng ung ru, bia, c fe, cht kch thch...n s lm bn khng tp c v dn n
nhiu tc ng tiu cc. Cm.
- Khi tp khng tm pht qu nhiu, ln tn trng thi gian ngh gia cc bi tp...ni chuyn ring th ht gi th tha h
nh.
- Lun dnh t 5- 10 pht ban u cho cng tc Warmup - Khi ng cho nng ngi v cho c bp v cc khp c
bi trn trnh chn thng khng ng c.

No hy nhm li cc yu cu t rn ri chng t a bt u vo bi t p chnh

2. Lch t p luyn
Bn ng bn khon nu c n y, bi v phng php di khng phi Max OT hay Supperset... n gin n
c xy dng bi cc b lo gi lng trong gii th hnh Vit Nam. H cng tng tp nh vy trong giai on u i.
No chng ta cng xem

, lch tp ny din ra trong 1 tun v c lp i lp li trong cc tun, cc thng tip theo. N ch chm dt khi bn tm
c phng n luyn tp khc ph hp vi giai on mi ca bn. Nhng giai on s cp ny bn ln theo.

Lch t p t ng qut (H s cp )

PDFmyURL.com
 Th 2 - Th 5: Ngc - Tay sau - Cng tay - Bng
Th 3 - Th 6: X - Lng - Cu Vai - Tay trc
Th 4 - Th 7: Vai trc - Vai sau - Chn - Bng
Ch nht : Ngh ngi hon t on. Nghim cm vn ng mnh (k c bng vi tr con...hahaha)

Nu bi vit hu ch cho bn, t i sao khng cm n?

(Yu cu ghi r ngun t webt hehinh.com khi bn mun copy bi vit ca chng t i)

Updat ing.......

Sa bi sonvalentine : 01-06-2011 lc 02:45 PM

hemattroi, lionmonkey, Akai90 and 77 others like this.

Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
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Trch d n

31-0 5-20 11 0 2:23 PM #2

sonvalent ine
T h 2 - T h 5: NGC - TAY SAU - CNG TAY - BNG
BB SMod
WTH Addict TH 2 - TH 5
NGC - TAY SAU - CNG TAY - BNG

1. Ngc

trnh vic nhm chn trong luyn tp ti khuyn cc bn s dng chiu thc a dng bi tp hon i cc bi tp nh
thanh n vi t n gip bi tp chng ta lun mi. V d hm nay th 2 chng ta s dng thanh n th th 5 chng ta li
s dng t n. Vic hon i ngoi nhim v chnh l chng nhm chn bi tp cn c 1 mc ch chnh l b tr cc
nhm c nh m thanh n khng tc ng ti bng t n v ngc li. Bn hy tin ti i, bn s khng bao gi nhm
PDFmyURL.com
 chn khi luyn tp mn ny

Bi 1
Gia nhp: Jul 2010
(Th 2)
Ni c ng: QuangZ hou
Bi gi: 1,752

Hoc (Th 5)

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
- Khi lng t = 60% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na

PDFmyURL.com
 Ngh 2 pht kt t hc bi 1

Bi 2

Hoc (Th 5)

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
PDFmyURL.com
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na

Ngh 2 pht kt t hc bi 2

Bi 3
(Ch dnh cho cc bn t 6 thng - 1 nm)

Hoc (Th 5)

PDFmyURL.com
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na
Ngh 2 pht kt t hc bi 3

-------------------------------------------------------------------------------------------------------------------

2. Tay sau
Bi 1

Khi ng:
- T 10- 12 ln. Ngh 1 pht
Hip chnh:
T 8- 10 ln tr ln n khi khng th y ln c na
Ngh 2 pht kt t hc bi t ay sau 1

Bi 2
(Chia u cho 2 tay nh)

PDFmyURL.com
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln/ 1 tay. Khng ngh khi i tay. Ngh 1 pht khi kt thc 1 Hip
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Khng ngh khi i tay. Ngh 1 pht khi kt thc 1 Hip
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln. Khng ngh khi i tay. Ngh 1 pht khi kt thc 1 Hip
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na

Ngh 2 pht kt t hc bi t ay sau 2

Bi 3
(Ch dnh cho cc bn tp c t 6 thng tr ln)

PDFmyURL.com
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na

Ngh 2 pht kt t hc bi t ay sau 3

Bi 4
(Ch dnh cho cc bn tp c t 6 thng tr ln)

PDFmyURL.com
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln/ 1 tay. Khng ngh khi i tay. Ngh 1 pht khi kt thc 1 Hip
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Khng ngh khi i tay. Ngh 1 pht khi kt thc 1 Hip
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln. Khng ngh khi i tay. Ngh 1 pht khi kt thc 1 Hip
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na

Ngh 3 pht kt t hc bi t ay sau 4

-------------------------------------------------------------------------------------------------------------------

3. Cng t ay

Bi 1

PDFmyURL.com
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na

Ngh 1 pht kt t hc bi cng t ay 1

Bi 2

PDFmyURL.com
Khi lng t = 80% sc x 2 Hip x T 6- 8 ln. Ngh 1 pht gia 2 hip

Ngh 1 pht kt t hc bi cng t ay 2

------------------------------------------------------------------------------------------------------------------

4 . Bng

Bi 1

PDFmyURL.com
Khi ng:
- Tay khng (m gy tai) x 2 Hip x T 15- 20 ln. Ngh 1 pht sau mi hip
Hip chnh:
- Hai tay m 1 qu ta 3 kg sau gy sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
- Hai tay m 1 qu ta 5 kg sau gy sc x 2 Hip x T 8 - 10 ln. Ngh 1 pht

Ngh 1 pht kt t hc bi bng 1

Bi 2

10- 20 ln x 2 Hip.

Kt thc ngy tp th 2
(sonvalentine - webthehinh.com)

Sa bi sonvalentine : 04-06-2011 lc 08:59 AM

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 p.

Trch d n

31-0 5-20 11 0 2:43 PM #3

sonvalent ine
Dinh dng trong 1 ngy
BB SMod
WTH Addict Nn nh khng n qu no v phi kt t hc mi vic n ung t rc khi t p t nht 30 pht

Di y l gi cho 1 ngy n ung ca bn, bn s thy thc n khng qu ln khng qu kh lm v cng khng
qu nhiu tin. V a s ngi tp giai on ny l t 17- 24 ln a phn l hc sinh sinh vin hoc ngi mi i lm cn
da vo kinh t b m hoc c d d th rt t ln ti thit k thc n ny cho cc bn khng c nhiu iu kin nh vy.

DINH DNG V NC UNG

Gia nhp: Jul 2010

1. SNG
- Ba chnh: n sng (nghim cm b ba sng). Hon thnh ba ny trc 8h sng nh
Ni c ng: QuangZ hou
01 H tiu (ph) c tht g tht b l OK. Hoc 01 da cm sn trng p la (ln hp th tt nht). Ch t tinh bt thi cng
Bi gi: 1,752 nhiu cng bo y
01 hp sa vinamilk 180- 220ml
01 qu chui tiu, 01 qu to, cam (nu c)
300ml nc chia ra ung t sng n 9h

- Ba ph 1 (10h)
01 qu trng luc (n c qu ph lng )
01 xc xch b loi trung
02 qu chui tiu
01 hp sa vinamilk 180- 220ml
300ml nc chia ra ung trong lc tp v sau tp

2. TRA
- Ba chnh: Cm gia nh c g n ly l OK ri Hon thnh ba ny trc 12h nh
01 hp sa vinamilk 180- 220ml
01 qu chui tiu, 01 qu to, cam (nu c)
300ml nc chia ra ung t sng n 14h

- Ba ph 2 (13h): Hon thnh ba ny trc lc tp t nht 01h

01 qu trng luc (n c qu ph lng )
01 xc xch b loi trung
02 qu chui tiu
01 hp sa vinamilk 180- 220ml
PDFmyURL.com
 C iu kin na th ung 1 ln Whey protein trc khi tp 30 pht

- Ba ph 3 (18h) - c th b ba ny : B sung dinh dng ngay sau khi tp

01 qu trng luc (n c qu ph lng ). C th b dnh bng n cm ti
01 qu chui tiu
01 hp sa vinamilk 180- 220ml
C iu kin na th ung 1 ln Whey protein ngay sau khi tp.

3. TI
- Ba chnh: Cm gia nh c g n ly l OK ri Hon thnh ba ny trc 19h30h nh
01 hp sa vinamilk 180- 220ml
01 qu chui tiu, 01 qu to, cam (nu c)
300ml nc chia ra ung t sng n 21h

- Ba ph 4 (21h30h): Hon thnh ba ny trc lc i ng t nht 01h

01 qu trng luc (n c qu ph lng )
02 qu chui tiu, cam, to c th
01 hp sa vinamilk 180- 220ml
Nh nh rng, sc ming trc khi i ng nh

Ch : Lun ung nc tng ngm nh.

- Nn n c lng : Trnh ph phm tc n v iu na n c thm cht bo cung cp nng lng cho bn. Ch b lng
khi bn mun gim bo, gim m, sit c.
- Khng ung qu nhiu nc t rong khi luyn t p, ln ung tng ngm nh ...ung nhiu hoc ngm ln lm d dy
bn phi hot ng nhiu hn, mu long hn ln tp trung cho bi tp s km..hiu qu km.
(sonvalentine: webthehinh.com)

HY CM N NU BI VIT CA TI HU CH CHO BN

Sa bi sonvalentine : 01-06-2011 lc 05:04 PM

hemattroi, mrdang89, ikariam and 69 others like this.

Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.

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 Trch d n

0 2-0 6 -20 11 0 9 :57 AM #4

sonvalent ine
T h 3 - T h 6: X - Lng - Cu Vai - Tay trc
BB SMod
WTH Addict TH 3 - TH 6
X - LNG - CU VAI - TAY TRC

Bi tp hm nay l 1 bi tp nng, v n c nhm c ln nht th C Lng (X - lng sau...) vai v tay trc. Bn cn
chun b tm l v thi gian t nht 90 pht cho bui tp ny.

Bn cn
- 1 chic khn mt: Lau m hi trong lc tp, ra mt sau khi tp gip c th refresh li sau bui tp vt v
- 1 chai nc t 500ml tr ln v bn phi lun nh cu ny Ung t ng ngm nh...Khng ung ngay trc khi tp
- Nn n 2 qu chui hoc ung SPHC (vWhey, nitric..) b sung dinh dng v sc khe trc khi i tp...Nhng phi kt
thc trc 30 pht trc khi tp
Gia nhp: Jul 2010 ---------------------------------------------
Ni c ng: QuangZ hou
Bi gi: 1,752 1. X - Lng

Bi 1

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht

PDFmyURL.com
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th ko xung c na...k c bn ch ko c 1
na cng gip ch rt nhiu do ng b ph

Bi 2

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 80% sc x 1 Hip x T 4- 6 ln tr ln n khi khng th ko xung c na...k c bn ch ko c
1 na cng gip ch rt nhiu do ng b ph

Bi 3

PDFmyURL.com
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th ko ln c na...k c bn ch ko c 1
na cng gip ch rt nhiu do ng b ph

Nu ch bn tp khng c my tp ny bn c th thay th bng bi sau

PDFmyURL.com
 Bi 4

2 Hip thc hin t 15- 20 ln

------------------------------------------------------------------------------------------------------------------

2. Cu vai

Bi 1

PDFmyURL.com
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th ln c na...k c bn ch ko c 1 na
cng gip ch rt nhiu do ng b ph
Bi 2

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
PDFmyURL.com
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln tr ln n khi khng th ko ln c na...k c bn ch ko c 1
na cng gip ch rt nhiu do ng b ph

-------------------------------------------------------------------------------------------------------------------

3. Tay t rc

Bi 1

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln tr ln n khi khng th ln c na...

Bi 2

PDFmyURL.com
Khng c khi ng
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln tr ln n khi khng th ln c na...

Bi 3

Khng c khi ng
PDFmyURL.com
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln tr ln n khi khng th ko ln c na...

Bi 4

Khng c khi ng
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln tr ln n khi khng th ko ln c na...

Bi 5
(Cng tay)

PDFmyURL.com
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln tr ln n khi khng th ko ln c na...

Bi 6
(Cng tay)

Khng c khi ng
Hip chnh:
PDFmyURL.com
 - Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln tr ln n khi khng th ko ln c na...

(sonvalentine: webthehinh.com)

HY CM N NU BI VIT CA TI HU CH CHO BN

Sa bi sonvalentine : 10-06-2011 lc 12:50 PM

hemattroi, lionmonkey, Akai90 and 42 others like this.

Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.

Trch d n

0 4-0 6 -20 11 0 7:52 AM #5

sonvalent ine
T h 4 - T h 7: Vai trc - Vai sau - Chn - Bng
BB SMod
WTH Addict Sau ngy th hm trc tp kh nng vi nhiu nhm c th hm nay bn cng c 1 bui nh vy. Ti cng vn phi yu
cu bn phi c ti thiu ng 8h tr ln, v c t nht 90 pht cho bui tp ny.

Sng thc dy bn s cm thy ngi au au do " hu qu" ca bi tp chiu qua...ng li hy x chn vo giy
chy 10 pht Cardio quanh nh bn. Ngy no bn cng lm vy cho ti, v ti khuyn l ln chy vo lc mt tri
ln...V lc Cy ci bt u quang hp sn sinh ra nhiu Oxy rt tt cho sc kho v ng h hp ca chng ta.

Nu hm qua bn tp vo 16h30 th hm nay bn ln tp mun hn khong 1 h (l 17h30). Xin ng hi ti v sao v l do

duy nht ti mun cc bn c thm 1 gi hi phc sinh lc ch vy thi.

No by gi l n gi tp

Gia nhp: Jul 2010 Nu nhn k bn s thy ti xp 2 bi vai trc - vai sau trong ng 1 bui tp, ci m ti vn thng khuyn cc bn tp
Ni c ng: QuangZ hou trn 1 nm khng lm. Nhng giai on s cp ny bn hon ton tp n m khng s bt k tc ng no. C nhiu
Bi gi: 1,752
quc gia nh Anh, B, M cn khuyn chng ta trong giai on u s dng phng php i khng nghich trong luyn tp
nh vic tp cng lc c Tay trc - Tay sau, Ngc - Lng....Nhng ch giai on s cp thi cc bn nh. V chng ta
ang giai on ny. Vy khng chn ch thm na tp thi
PDFmyURL.com
ang giai on ny. Vy khng chn ch thm na tp thi

1. Vai t rc - Vai gia

Cc bn c th xem hng dn nhiu bi tp vai trc y Vai - Cc bi tp c bn cho Vai

Cc bi c ti chn ra ph hp cho bn

Bi 1

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln/ 1 tay Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln/ 1 tay Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln/ 1 tay tr ln n khi khng th ko ln c na...k c bn ch ko
c 1 na ci cng gip ch rt nhiu do ng b ph

Bi 2

PDFmyURL.com
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na...k c bn ch y c 1
na ci cng gip ch rt nhiu do ng b ph

Bi 3

PDFmyURL.com
Khi ng:
- Khng khi ng
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na...k c bn ch y c 1
na ci cng gip ch rt nhiu do ng b ph

Ngh 2 pht bn nh

---------------------------------------------------------------------------------------------------

2. Vai sau

Bi 1

Khi ng:
- Khng khi ng
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na...k c bn ch y c 1
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na ci cng gip ch rt nhiu do ng b ph

Bi 2

Bn tm 2 qu t n m bn c th thc hin bi ny khng t hn 8 ln nhng cng khng nhiu hn 12 ln. Bn thc

hin t n vi 2 hip nh.

chuyn sang bi chn ti khuyn bn hy ngh ti thiu 2 pht nhng khng qu 5. pht. Nu bn cnh phng
tp ca bn c phng Erobic hy ng sang bn hng ht " Hng h" ly phn chn cho bi tp chn gian kh
tip theo

------------------------------------------------------------------------------------------

3. Chn

S d a s ngi tp khng tp chn v y l nhm c cng nh bi tp rt kh v rt kh... Hn na chn cng l ni

ch em t hn tay, vai ngc...do anh em cng hay b qua nhm c p tuyt ny. Hi a s anh em tuyn lu nm
v mi vo ngh th ti u nhn c cu tr li..Thch tp chn nht. Khng ch vit nam ta cc Pro body trn th gii
nh Arnorld,Ronni.. u likes mnh cc bi chn c bit bi Gnh t. Th mi bit chn c u chuc nh no

Bn chc khng mun c th mnh mt cn i, trn qu bi di 2 ci que tm phi khng. Mt thn th p ang i
bn cht nt phn c chn di.

Bi 1
Gnh t

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Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na.

Bi 2

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Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th thc hin thm 1 ln no na.

Hy ngh 2 pht kt thc i trc v chuyn sang i sau

Bi 3

Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na.

Bi 4

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Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na.

Ngh 1 pht 30 giy chuyn sang tp bp chui

Bi 5

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Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na.

Bi 6

Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na.

-----------------------------------------------------------------------------------------------------------------

4 . Bng

Bi 1

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Khi ng:
- Tay khng (m gy tai) x 2 Hip x T 15- 20 ln. Ngh 1 pht sau mi hip
Hip chnh:
- Hai tay m 1 qu ta 3 kg sau gy sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
- Hai tay m 1 qu ta 5 kg sau gy sc x 2 Hip x T 8 - 10 ln. Ngh 1 pht

Ngh 1 pht kt t hc bi bng 1

Bi 2

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 10- 20 ln x 2 Hip.

Kt thc ngy tp th 4/7

(sonvalentine - webthehinh.com)

HY CM N NU BI VIT CA TI HU CH CHO BN

Sa bi sonvalentine : 04-06-2011 lc 09:04 AM

hemattroi, lionmonkey, whitegun and 32 others like this.

Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.

Trch d n

0 4-0 6 -20 11 0 9 :29 AM #6

sonvalent ine
BB SMod
WTH Addict 1 S LI KHUYN KHI TP LUYN

1. ng t c chun cho c bp p

Hy nhn li tht k cc hng dn bi tp, cc ng tc d l nh nht nh chn ra sao, cm t th no..thm ch cch

nm trn gh...bn ng v ngc ni rng bn ang lm ng hy nhn li mnh xem bn lm ng cha nh.

Ti thy VN cng nh cc nc khc khi tp bi ngc nm gh ngang nhiu bn t v "Tinh t ng" 2 chn ln
gh bng tp k c khi ng. Xin tha vi cc bn l cht y. Vic t th nm th no tc ng kh ln n vic
bn b tr nhm c trc khi luyn tp. Bn c hnh dung c l b binh vic bn nm l vic bn by binh b trn dn
Gia nhp: Jul 2010
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Gia nhp: Jul 2010
qun ra cc ni. Khi 2 chn t di t v to vi nhau 1 gc 90 th lc ny ngc bn mi nm song song vi gh v vi
Ni c ng: QuangZ hou
t. Tp lc ny mi ng 100% vo ngc gia nh. Vy bn no ang nm dng tinh tng th nn xem li nh
Bi gi: 1,752
By hy c gng tp chun theo tng ng tc, bn s nhanh to hn cc ng tinh tng k trn v mi ngi thm
ch cn coi bn nh chuyn gia y .

2. Xung chm ln nhanh

Sau khi a t t gi hoc n v tr bt u bn h t t nhm gip c v xng di chuyn chm. Lc ny mu c

bm t t n cc vng c trong c th gip c cng nh cc khp dn dn lm quen vi trng lng, c th bn t kch
thch v tit hoocmoon p ng nhu cu hin ti.

Nu bn xung qu nhanh: C cha kp thch ng mu cha kp bm ht c khng ln ht ngoi ra nu vi trng lng

nng n cn lm chn thng khp thm ch gy tay, gy xng.... Bn chc khng mun iu ny ch

Ln nhanh, l qu trnh bn kt thc ng tc nhanh gn trnh mt sc. Khi y nng m bn ln t t...sc bn dn tri
khin c bn mi mt, bn s khng ln c t thm ch khng thc hin nt c bi tp. Li bt cp hi

3. Thc hin c bi t p

Bn s thy ti lun yu cu bn c gng bi tp n " hoi th cui cng". V sao?

- Lc ny bn ang bi chnh v bn cn lm cng c ti a v khng c g khc ngoi vic tp c n sc lc cui

cng

- Tp c gip bn gia tng c sc mnh sau mi bi tp c bn s thy 1 vi tun bn s thc hin mc t n

gin hn nhiu v bn li c mt mc t mi. ng ngha vi bn ang mnh ln.

4 . Cardio - Chy b/ p xe hng t un

Hy gia tng thm sc khe do dai bng Cardio t nht 3 bui 1 tun mi bui t nht t 10-30 pht.

Thi gian no ln thc hin Cardio: Sng sm (10 pht), trc khi tp 15 pht. Hoc bn no t thi gian (i lm v mun)
th 10 pht trc khi tm ra n cm l thi im thch hp. KHng quan trng lm cho vic c ln cardio tc khi tp hay
khng, hy coi Cardio trc khi tp nh mt bi khi ng m thi

Cardio u n cn gip bn gim vng bng rt hiu qu

Cn na....

Sa bi sonvalentine : 04-06-2011 lc 09:58 AM

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 hemattroi, lionmonkey, whitegun and 24 others like this.

Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.

Trch d n

0 4-0 6 -20 11 11:50 AM #7

sonvalent ine
BB SMod
WTH Addict Xin c m kha ch c n nhn cc nhn xt, suy ngh, trao i kinh nghim ca cc bn ti y. Nu bn
ang s dng phng php khc (Max OT, Superset, Gim cn,...) m khng theo pp ny xin ng ni li cay ng

Tt c cc kin phn hi tt, ti v mi ngi s v cng cm n. Ti s trc tip p dng nu ng v hp l ti

s b sung (nh chnh) cho bi tp c hon thin.

Cm n tt c cc bn quan tm

Gia nhp: Jul 2010

Ni c ng: QuangZ hou
Bi gi: 1,752

Sa bi sonvalentine : 04-06-2011 lc 12:10 PM

mrdang89, lionmonkey, Vnn_68 and 12 others like this.

Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.

Trch d n

0 4-0 6 -20 11 11:56 AM #8

sat an_0212
WTH Enthusiast
Em th y bm ng c n u xu ng r t chm (r t chm nhe ) va khi xu ng h t mc th dng 1- 2 giy ca m gia c ng c bi banh
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 va cng h t c r i m i y ta ln, k t h p ht th ung th khi tp xong ba i ng c cng hn nhi u, ca m gia c c mo i t ng
co rut git git lun. Khng bt th ung ko anh? He he

Gia nhp: Sep 2010

Bi gi: 507

sonvalentine cm n bi ny.

Trch d n

0 4-0 6 -20 11 12:0 8 PM #9

sonvalent ine
BB SMod
WTH Addict Th bm nng l cht lun y... Anh thy khng hp l khi ngh 1- 2 giy. Dorial Yates cng khuyn l ln ngay khng ngh
em

Gia nhp: Jul 2010

Ni c ng: QuangZ hou
Bi gi: 1,752

Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.

Trch d n

0 4-0 6 -20 11 12:16 PM #10

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JacobBlack
WTH Mem
Anh sn i nhm c chn banh em khi tp nn em chuyn bp trc qua ngy 3 v tp bng vo ngy 1 v ngy 3
c hp l khng anh

Gia nhp: Sep 2010

Bi gi: 374

sonvalentine cm n bi ny.

16 tui,1m75- 70kg
D thiu thc nhng vn khng chn bc

Trch d n

0 4-0 6 -20 11 12:17 PM #11

giangnam233
WTH Mem
Anh i em mi bt u tp, ngy no cng tp 2 ng tc ngc kt hp vs my ng tc ca a theo ngy na c ko ?
Gia nhp: May 2011
Bi gi: 20

sonvalentine cm n bi ny.

Trch d n

0 4-0 6 -20 11 12:22 PM #12

sonvalent ine
BB SMod
WTH Addict
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WTH Addict
Nguyn vn bi J aco bBlack
Anh sn i nhm c chn banh em khi tp nn em chuyn bp trc qua ngy 3 v tp bng vo ngy 1 v
ngy 3 c hp l khng anh

c em .

Nguyn vn bi giangnam 233

Anh i em mi bt u tp, ngy no cng tp 2 ng tc ngc kt hp vs my ng tc ca a theo ngy
na c ko ?
Gia nhp: Jul 2010
Ni c ng: QuangZ hou
Bi gi: 1,752 Ngy no cng tp ngc ...s a em n hin tng chai ngc rt nhanh

Sa bi sonvalentine : 04-06-2011 lc 12:30 PM

mranhbb, nhson219, giangnam233 and 1 others like this.

Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.

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0 4-0 6 -20 11 12:27 PM #13

mranhbb
WTH Mem
Nguyn vn bi so nvale nt ine
Ngy no cng tp ngc ...s a em n hin tng chai ngc rt nhanh

hin tng chai ngc c cch khc phc khng anh:(

em tp th cng gn ng cc ng tc. ch thiu mt vi ci v mt qu ko tp ht c:)
thx bi vit ca anh.rt hay

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Gia nhp: Apr 2011
Bi gi: 62

sonvalentine cm n bi ny.

Trch d n

0 4-0 6 -20 11 12:32 PM #14

t aplamt yphu
WTH Enthusiast
o lch tp li l ht chai ngc =))
ng son gi ht di ri nh
mi m li ci 2pic l i ngi vo hi ri =))
Gia nhp: Jun 2010
Bi gi: 852
Bi trong Blogs: 2

sonvalentine and mranhbb like this.

Bm vo y xem H i Caffe ngo i t !!!! Nhn t vn mua , bn lo i ngo i t no y !!!!

Trch d n

0 4-0 6 -20 11 12:34 PM #15

giangnam233
WTH Mem
Em mi tp c vi ngy m cha theo k hoch g c. Gi e s quyt tm theo pp ny ca a. Nhng ng tc no ngi
Gia nhp: May 2011
mi ko c tp th a ghi ch gip e
Bi gi: 20
vi nh. Cm n a nhiu

sonvalentine cm n bi ny.

Trch d n

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