cơ bụng 6 múi nhanh chóng với 5 bài tập thể hình với tạ cho nam

Danh mc

C bng 6 mi nhanh chng vi 5 bi tp th hnh vi tcho namTc gi Qun Lng

Trong bi vit ngy hm nay s gii thiu n cc bn mt s bi tp cc k hiu qu dnh cho nhng bn ang gp

kh khn vi vic pht trin c bng bng cch kt hp t vo trong cc bi tp bodyweight truyn thng. Bn c th

lm quen vi cc ng tc ny kh nhanh, tuy nhin, vic tp chng mt cch thun thc li khng h n gin mt

cht no.

1. ng tc ln t barbell

ng tc ln t barbell

Bt u vi mt chic t barbell t trn sn. Tip theo, qu gi xung v ly hai tay nm thanh t sao cho mt bn

thng hng vi thanh t. thc hin ng tc, hy ln thanh t v pha trc xa nht c th ri ln ngc li v t

th ban u. Tt nht l bn nn thc hin 10 rep nhanh nht c th vi mi ln tp, sau dn dn nng khi lng

t ln v c gng hon thnh vng tp trong thi gian ngn nht.

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2. ng tc nng chn treo ngi

ng tc nng chn treo ngi

Tm mt thanh x ngang c cao sao cho bn c th dui thng hai tay khi nm m chn khng chm t. Hng

hai lng bn tay v pha trc, ng thi hai tay m rng hn hai vai mt cht. S dng hai chn nm ly mt qu

t dumbbell theo chiu dc. Thc hin ng tc bng cch co chn ln sao cho phn i ca bn ti thiu l phi

song song vi sn tp.

Bn nn tp 3 set tng cng, vi 8 rep mi set.

3. ng tc nng t chng y tnh

ng tc nng t chng y tnh

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Vo t th chng y c bn vi hai tay t ln hai qu t dumbbell, ng thi dui thng tay vung gc vi sn tp.

Thc hin ng tc bng cch nhc tay tri vng sang bn v hng ln trn cho ti khi tay tri ca bn song song

vi tay phi ang chng di sn. Thc hin ng tc di xng vi hai tay, ko di trong 8 n 12 rep mt set.

4. ng tc xoay ngi ngang vi bnh t

ng tc xoay ngi ngang vi bnh t

Tm mt chic gh tp chc chn chun b cho ng tc. Vo t th bt u bng cch nm nghing hng sang

mt bn, vi hai tay nm ly mt bnh t barbell. Gi t th nm bnh t nh vy trong khong thi gian 60 giy ri

i sang bn cn li, thc hin tng t. Ch , lng bn cn thng trong sut qu trnh thc hin ng tc.

5. ng tc gp c bng vi t

ng tc gp c bng vi t

Ngi ln sn tp vi hai u gi gp vung gc, ng thi hai tay nm ly bnh t (hoc mt vt nng tng ng)

trc ngc. Thc hin ng tc bng cch s dng c bng gp ngi ln. Ngay sau khi c th bn c

gp ln, lp tc nng t ln trn u bng cch dui thng c hai tay ln trn.

Xem thm:

im qua 10 sai lm cn trnh khi bn i tp th hnh

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T W E E T C H I A S

P I N I T C I R L C E

Bi tp th hnh nh dnh cho ng...

Dn trai 6 mi trong bn cover Hu...

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Tin lin quan

Cch xc nh khi lng t ng khi tp th hnh

21 bi tp gp bng dit gn m bng hiu qu cho c nam v n

7 Bi tp th v cho cp i yu thch GYM

Hng dn cng thc nc Detox gim m bng v gii c gan nhanh thn k

Bi kBn ang xem bi vit gn y nht

Bi trcBui tp c tay ton din vi Damien Patrick ti phng tp th hnh

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X E M N H I U N H T

4 mu lch tp dnh cho cc bn nam yu thch th hnh

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Bi tp Skullcrusher Nm a thanh t EZ gn trn

Th hnh v tnh dc - Bn c bit ?

9 loi thc phm tt cho c bp c th thay th v r hn tht

Tp th hnh nam gii c b nh hng n chiu cao khng?

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5 nguyn nhn chnh tp ngc m khng to ln c

Kin thc cn bit v Deadlift

5 pht tp th hnh luyn thn trn vi khn lng

B gio n th hnh hon ho 6 bui 1 tun dnh cho nam gii (phn 1)

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4 CCH TP TH HNH HIU QU CHO NGI BN RN

23.01.2016 - Comments Disabled

Nu bn thng xuyn tr hon vic tp th thao v qu bn rn v khng c thi gian, y l bi vit v

TP TH HNH TI NH V 3 IU THIT YU


Luyn tp th hnh ti nh l mt li ch tuyt vi cho tt c mi ngi. V y l nhng iu m bn cn

ALBUM NHC XUN 2016 REMIX TNG ANH EM TP TH HNH


Trong nhng ngy Tt khng th thiu nhng bi ca Xun. Nhc Xun gip cho khng kh Tt cng thm hng

Bi mi

Bi yu thch

ONE ARM SIDE DEADLIFT TP DEADLIFT MT BN


Xem hng dn chi tit v bi tp th hnh One Arm Side Deadlift. Hc k thut ng cho bi tp deadlift mt

TNG NGI TP TH HNH


Bn tp th hnh v phi ch vi thng mi c th nhn thy mt kt qu tm chp nhn c. C nhiu yu t

PUSH PRESS BI TP Y P


Video hng dn chi tit v bi tp th hnh Push Press. Hc k thut ng cho bi tp y p ny qua phim,

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C BNG 6 MI NHANH CHNG VI 5 BI TP TH HNH VI T CHO NAM

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BUI TP C TAY TON DIN VI DAMIEN PATRICK TI PHNG TP TH HNH

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C bng 6 mi nhanh chng vi 5 bi tp th hnh vi t cho nam1. ng tc ln t barbell2. ng tc nng chn treo ngi3. ng tc nng t chng y tnh4. ng tc xoay ngi ngang vi bnh t5. ng tc gp c bng vi tTin lin quanBi tp th hnh nh dnh cho ng...Dn trai 6 mi trong bn cover Hu...10 tc dng ca bi tp Plank

XEM NHIU NHTTH MCKHEP.VNTHC PHM DINH DNGNHC TP TH HNHFANPAGEBi ngu nhinBi miBi yu thch

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