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Tap Nguc Hieu Qua Voi Gian Ta Da Nang: Huong Dan C
Tap Nguc Hieu Qua Voi Gian Ta Da Nang: Huong Dan C
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giantadanangg
2 posts
Jul 18, 2025
9:37 AM
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Tap Nguc Hieu Qua Voi Gian Ta Da Nang: Huong Dan Chi Tiet
De so huu mot bo nguc san chac, day dan khong chi giup nam gioi co than hinh hung dung ma con tao nen net khoe khoan, quyen ru cho phai nu. Gian ta da nang tai nha chinh la mot cong cu tuyet voi de ban dat duoc muc tieu nay, mang lai su tien loi va da dang bai tap ma khong can den phong gym. Tuy nhien, tap nguc hieu qua doi hoi su hieu biet ve ky thuat va phuong phap tap luyen. Bai viet nay se cung cap huong dan chi tiet cac bai tap nguc co ban va nang cao voi gian ta da nang, giup ban toi uu hoa qua trinh phat trien co nguc.
1. Hieu Ve Co Nguc Va Tam Quan Trong Cua No
Co nguc (Pectoralis Major) la nhom co lon o phan nguc tren, duoc chia lam ba phan chinh:
Phan nguc tren (Clavicular Head): Ch?u trách nhi?m cho các ??ng tác ??y lên cao, ??y ngang v?i tay h?i h??ng lên.
Phan nguc giua (Sternal Head): La phan lon nhat cua co nguc, chiu trach nhiem cho cac dong tac day thang va day ngang.
Phan nguc duoi (Abdominal Head): Chi? trách nhi?m cho các ??ng tác ??y xu?ng d??i, ??y ngang v?i tay h?i h??ng xu?ng.
De co mot bo nguc can doi va phat trien toan dien, ban can tac dong deu vao ca ba phan co nay. gian ta da nang cu cung cap cac phuong tien de lam dieu do.
2. Cac Bai Tap Nguc Hieu Qua Voi Gian Ta Da Nang
Duoi day la cac bai tap nguc chinh ma ban co the thuc hien tren gian ta da nang, tu co ban den nang cao, dam bao tac dong len moi phan cua co nguc.
a. Bench Press (Day Nguc Nam Ngang) – Nen Tang Suc Manh
Day la bai tap "vua" cho co nguc, giup phat trien do day va suc manh tong the cho nguc giua.
Chuan bi: Dat ghe tap ta nam ngang vao trong khung Power Rack hoac su dung May Smith cua gian ta da nang. Dieu chinh chot an toan o vi tri thap hon mot chut so voi nguc khi ta o vi tri thap nhat. Chat ta vao thanh don.
Tu the ban dau: Nam ngua tren ghe, mat thang hang voi thanh don. Hai chan dat vung chac tren san, siet chat co mong va lung tren (tao mot khoang trong nho giua lung duoi va ghe tu nhien). Ep chat xuong ba vai vao nhau va giu vung trong suot dong tac. Hai tay nam thanh don rong hon vai mot chut, sao cho khi ta o vi tri thap nhat, cang tay vuong goc voi san. Long ban tay huong ve phia chan.
Ha ta xuong (Hít vào): Tu tu ha thanh don xuong giua nguc hoac thap hon mot chut, ve phia xuong uc. Giu khu?u tay hoi khep vao than nguoi (khoang 45-70 do so voi than), khong banh rong vuong goc voi than. Cam nhan su cang gian cua co nguc.
Day ta len (Th? ra): Dung luc tu co nguc de day thanh don thang len tren, tro ve vi tri ban dau. Si?t chat co nguc o diem cao nhat.
So lan lap va hiep: Thuc hien 3-4 hiep, moi hiep 8-12 lan lap.
Luu y: Luon giu co the on dinh, khong cong lung qua muc. Neu cam thay dau vai hoac khu?u tay, co the muc ta qua nang hoac form chua chuan.
b. Incline Press (Day Nguc Doc Len) – Phat Trien Nguc Tren
Bai tap nay tap trung vao phat trien phan co nguc tren, giup nguc day dan va tao ve can doi.
Chuan bi: Dieu chinh ghe tap ta cua gian ta da nang o do doc len (thong thuong la 30-45 do). Dat ghe vao trong khung Power Rack hoac su dung May Smith.
Tu the ban dau: Tuong tu Bench Press nam ngang, nhung nguoi nam doc. Hai chan van dat vung chac tren san. Ep chat xuong ba vai xuong ghe.
Ha ta xuong: Tu tu ha ta don (hoac thanh don) xuong phan nguc tren.
Day ta len: Dung luc tu co nguc tren de day ta thang len.
So lan lap va hiep: Thuc hien 3-4 hiep, moi hiep 8-12 lan lap.
Luu y: Vi goc doc, ban co the cam nhan co vai truoc lam viec nhieu hon. Neu cam thay dau vai, hay giam ta hoac giam do doc.
c. Decline Press (Day Nguc Doc Xuong) – Phat Trien Nguc Duoi
Bai tap nay tac dong vao phan nguc duoi, giup tao duong net ro rang o canh nguc va bung tren.
Chuan bi: Dieu chinh ghe tap ta cua gian ta da nang o do doc xuong. Co the su dung phu kien giu chan neu ghe co.
Thuc hien: Tuong tu Incline Press nhung o goc doc xuong. Day ta (thanh don hoac ta don) tu phan nguc duoi len.
So lan lap va hiep: Thuc hien 3 hiep, moi hiep 8-12 lan lap.
Luu y: Chu y giu co the vung chac, tranh bi truot.
xem them: Tap Nguc Hieu Qua Voi Gian Ta Da Nang
d. Cable Fly (Ep Nguc Voi Cap) – Co Lap Va Tao Net
Bai tap nay tuyet voi de tao duong net, tang cam giac "bop" co nguc va tac dong vao co nguc trong.
Chuan bi: Gan hai tay cam vao hai ròng roc cua gian ta da nang, o vi tri ngang vai (cho ep ngang), cao (cho ep tu tren xuong, nguc duoi), hoac thap (cho ep tu duoi len, nguc tren).
Tu the ban dau: Dung thang giua hai ben khung, moi tay nam mot tay cam. Buoc mot chan ve phia truoc de lay thang bang. Nguoi hoi gap ve phia truoc mot chut, khu?u tay hoi cong nhe.
Thuc hien dong tac (Th? ra): Dung luc tu co nguc de kep hai tay cam lai truoc nguc, nhu the ban dang "om" mot vat gi do. Tap trung vao viec siet chat co nguc o diem giua dong tac.
Mo rong tay (Hít vào): Tu tu mo rong tay ra hai ben, cam nhan co nguc gian ra. Khong mo rong qua muc gay cang vai.
So lan lap va hiep: Thuc hien 3-4 hiep, moi hiep 12-15 lan lap.
Luu y: Giu khu?u tay co dinh o mot goc cong nhe trong suot dong tac. Tranh dung lung hoac vai de keo cap. Muc tieu la cam nhan su co bop cua co nguc.
e. Push-ups (Chong Day) Tren Gian Ta Da Nang (Bien The)
Chong day la bai tap bodyweight tuyet voi cho nguc, vai va tay sau. Ban co the bien the de tang/giam do kho tren gian ta da nang.
Chong day nghieng (Incline Push-ups): Dat tay len thanh don cua gian ta o do cao nao do. Cang cao cang de.
Chong day doc xuong (Decline Push-ups): Dat chan len ghe tap ta, tay chong dat tren san.
xem them: https://baoansport.vn/dung-cu-tap-gym/gian-ta-da-nang/
3. Chuong Trinh Tap Nguc De Xuat Voi Gian Ta Da Nang
Ban co the thuc hien chuong trinh nay 1-2 lan/tuan, cach ngay tap nguc it nhat 48-72 tieng.
Bench Press (nam ngang): 4 hiep x 8-12 lan lap
Incline Press (doc len): 3 hiep x 8-12 lan lap
Cable Fly (ep ngang/ep tu tren xuong): 3 hiep x 12-15 lan lap
Push-ups (bien the): 3 hiep x so lan lap toi da
4. Nhung Loi Khuyen Bo Sung De Tap Nguc Hieu Qua
Khoi dong ky luong: Luon danh 5-10 phut de khoi dong khop vai, khu?u tay va lam nong co nguc truoc khi bat dau tap.
Uu tien ky thuat (Form): Day la nguyen tac vang. Thà t?p nh? v?i form chu?n còn h?n t?p n?ng mà sai form. Ky thuat dung giup kich hoat dung co bap va tranh chan thuong.
Qua tai tang dan (Progressive Overload): De co nguc phat trien, ban phai lien tuc tang muc ta, so lan lap hoac giam thoi gian nghi.
Ket noi tam tri - co bap: Tap trung vao viec cam nhan co nguc dang co lai va gian ra trong suot dong tac.
Dinh duong va phuc hoi: Cung cap du protein cho co bap phuc hoi va phat trien. Dam bao ngu du giac (7-9 tieng/dem).
Chon gian ta da nang chat luong: De an tam day ta nang, hay dau tu vao mot chiec gian ta nang chat luong tot, co khung thep vung chac va he thong an toan dang tin cay. Cac san pham cua Bao An Sport hoac Dung Cu Tap Gym Bao Ansport thuong la lua chon uy tin. Ngay ca khi ban mua gian ta da nang cu, hay dam bao da kiem tra ky luong chat luong.
Lang nghe co the: Neu cam thay dau nhuc o khop vai hoac dau bat thuong, hay giam ta hoac dieu chinh ky thuat.
Ket luan:
Tap nguc voi gian ta da nang hoan toan co the mang lai hieu qua tuyet voi, giup ban so huu bo nguc san chac, day dan ngay tai chinh ngoi nha cua minh. Bang cach ap dung cac bai tap va luu y ve ky thuat duoc chia se, kien tri luyen tap va ket hop voi che do dinh duong phu hop, ban se som nhan thay su thay doi tich cuc o nhom co nay. Hay tan dung toi da tiem nang cua chiec gian ta da nang tai nha cua ban va chinh phuc moi muc tieu the hinh!
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