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  5 Bai Tap Giam Mo Bung Bang Ghe Tap Ta Don Gian (16 อ่าน)

27 ก.ค. 2568 10:46

5 Bai Tap Giam Mo Bung Bang Ghe Tap Ta Don Gian



Gioi Thieu Ve Bai Tap Giam Mo Bung Voi Ghe Tap Ta

ghe tap ta khong chi danh rieng cho viec tap luyen co bap ma con la cong cu tuyet voi de danh tan mo bung. Voi thiet ke don gian va linh hoat, ban co the thuc hien nhieu bai tap khac nhau nham tac dong truc tiep vao vung bung. Duoi day la 5 bai tap hieu qua giup ban dot chay mo thua va so huu vong eo san chac.

1. Russian Twist Voi Ta Don

Russian Twist la bai tap tuyet voi de tac dong vao co xien va co bung duoi. Ngoi tren ghe tap ta, giu mot qua ta don truoc nguc. Xoay nguoi sang hai ben mot cach cham rai va kiem soat. Dam bao giu lung thang va siet chat co bung trong suot qua trinh tap. Bai tap nay khong chi giup giam mo ma con cai thien su linh hoat cua cot song.

2. Leg Raise Tren Ghe Tap Ta

Leg Raise la bai tap tap trung vao co bung duoi, vung thuong tich tu nhieu mo thua. Nam ngua tren ghe tap ta, hai tay giu chac hai ben ghe. Tu tu nang chan len cao sao cho vuong goc voi san, sau do ha xuong mot cach cham rai. Luu y khong de chan cham san hoan toan de duy tri ap luc len co bung. Bai tap nay giup dot chay calo hieu qua va lam san chac vung bung.

3. Seated Knee Tuck Voi Ghe Tap Ta

Seated Knee Tuck la bai tap don gian nhung mang lai hieu qua cao. Ngoi tren ghe tap ta, hai tay giu chac hai ben. Co dau goi ve phia nguc mot cach cham rai, siet chat co bung, sau do duoi chan ve vi tri ban dau. Bai tap nay khong chi giup giam mo bung ma con cai thien suc manh cua co loi.

4. Decline Bench Crunch

Decline Bench Crunch la bien the cua dong tac gap bung truyen thong nhung hieu qua hon nho do nghieng cua ghe. Nam ngua tren ghe tap ta nghieng, hai tay dat sau dau hoac truoc nguc. Tu tu nang phan than tren len, siet chat co bung, sau do ha xuong mot cach kiem soat. Bai tap nay tac dong manh vao co bung tren va giup dot chay mo thua nhanh chong.

5. Seated Bicycle Crunch Voi Ta Don

Seated Bicycle Crunch ket hop giua dong tac dap xe va gap bung, giup tac dong toan dien len vung bung. Ngoi tren ghe tap ta, giu mot qua ta don truoc nguc. Thuc hien dong tac dap xe ket hop xoay nguoi de khuyu tay cham dau goi doi dien. Bai tap nay khong chi giup giam mo bung ma con cai thien suc ben cua co loi.

XEM THEM >>> https://baoansport.vn/dung-cu-tap-gym/ghe-tap-ta/

Loi Ket

Viec ket hop 5 bai tap tren voi che do an uong lanh manh va loi song tich cuc se giup ban nhanh chong so huu vong eo thon gon va san chac. Hay kien tri tap luyen deu dan va dieu chinh cuong do phu hop voi the trang de dat duoc ket qua tot nhat. Ghe tap ta la cong cu don gian nhung mang lai hieu qua bat ngo trong hanh trinh giam mo bung cua ban.

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