Ghe Tap Ta & Chuc Nang Phat Trien He Xuong

Ghe tap ta - Cong cu khong the thieu cho suc khoe xuong khop

Trong the gioi the hinh va ren luyen suc khoe, ghe tap ta khong chi la dung cu ho tro tap luyen ma con la "tro thu dac luc" cho he xuong khop. Nhieu nghien cuu khoa hoc da chung minh viec tap ta dung cach voi ghe chuyen dung giup kich thich qua trinh tao xuong, ngan ngua loang xuong va duy tri he van dong khoe manh. Bai viet nay se kham pha sau ve moi quan he giua ghe tap ta va su phat trien cua he xuong.

Co che tac dong cua ghe tap ta len he xuong

Khi ban thuc hien cac bai tap ta tren ghe chuyen dung, ap luc co kiem soat tu trong luong ta se tac dong len cac dau xuong. Dieu nay kich hoat co che "Wolff's Law" - luat ve su thich ung cua xuong. Theo do, xuong co kha nang tu dieu chinh mat do va hinh dang de thich nghi voi luc tac dong thuong xuyen. Ghe tap ta chuan cho phep phan bo luc dong deu, tao ra cac kich thich co hoc toi uu giup tang mat do khoang xuong.

Thiet ke ghe tap ta anh huong the nao den hieu qua tap luyen?

Mot chiec ghe tap ta tai nha chat luong thuong co phan dem lung voi do cong sinh ly, ho tro cot song trong qua trinh tap. Phan khung thep chac chan giup on dinh tu the, ngan ngua chan thuong. Dac biet, cac ghe cao cap con tich hop he thong dieu chinh goc nghieng da dang (0-90 do), cho phep tac dong den nhieu nhom co va xuong khac nhau. Thiet ke khoa hoc nay giup phan bo luc tac dong hop ly len toan bo he xuong.

Loi ich cu the cua ghe tap ta voi he xuong

Su dung ghe tap ta thuong xuyen mang lai nhieu loi ich vuot troi cho he xuong. Dau tien la kha nang lam cham qua trinh mat xuong do tuoi tac. Nghien cuu cho thay phu nu tap ta 3 lan/tuan co the tang 1-3% mat do xuong chi sau 6 thang. Thu hai, ghe tap ta giup cai thien suc manh cac khop, giam nguy co gay xuong hong den 40%. Cuoi cung, viec tap luyen dung cach con kich thich san sinh collagen type I - thanh phan quan trong cau tao nen xuong.

Cac bai tap tren ghe ta tot nhat cho xuong

Bai tap bench press (day nguc) tren ghe phang tac dong manh len xuong canh tay, xuong don va xuong uc. Bai shoulder press (day vai) voi ghe nghieng 75-85 do giup cung co xuong ba vai va cot song nguc. Dac biet, bai tap hip thrust (day hong) thuc hien voi ghe tap ho tro cuc ky hieu qua trong viec tang mat do xuong chau - vung de loang xuong o phu nu trung nien. Moi bai tap nen thuc hien 3-4 hiep, 8-12 lan/hiep voi ta vua suc.

Luu y quan trong khi su dung ghe tap ta de bao ve xuong

Du ghe tap ta mang lai nhieu loi ich nhung can su dung dung cach de tranh phan tac dung. Luon khoi dong ky 10-15 phut truoc khi tap de "danh thuc" he xuong khop. Chon muc ta phu hop, tranh tang ta dot ngot gay qua tai cho xuong. Duy tri tu the chuan: lung ap sat ghe, ban chan dat hoan toan tren san. Nguoi moi nen co huan luyen vien huong dan de tranh sai tu the dan den chan thuong xuong khop.

Ket hop dinh duong de toi uu hoa hieu qua

De ghe tap ta phat huy toi da tac dung voi he xuong, can ket hop che do dinh duong giau canxi (1.000-1.200mg/ngay), vitamin D (600-800 IU/ngay) va protein chat luong cao. Cac thuc pham nhu ca hoi, sua, rau xanh dam ket hop voi tap luyen deu dan se tao "cu dup" giup xuong chac khoe toan dien. Dung quen uong du nuoc vi xuong chua den 31% la nuoc.

Lua chon ghe tap ta phu hop voi nhu cau

Tren thi truong hien co nhieu loai ghe tap ta voi muc gia tu vai trieu den chuc trieu dong. Ghe tap da nang co the dieu chinh nhieu goc do phu hop cho nguoi muon tac dong toan dien len he xuong. Ghe tap Olympic voi khung thep day 3-4mm phu hop cho nguoi tap nang. Quan trong nhat la chon ghe co do on dinh cao, mat ghe rong 28-32cm va chieu cao phu hop voi chieu cao nguoi tap.

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Tuong lai cua ghe tap ta trong cham soc suc khoe xuong

Cong nghe dang cach mang hoa thiet ke ghe tap ta. Cac mau ghe the he moi tich hop cam bien theo doi luc tac dong len xuong, phan mem phan tich tu the chuan. Mot so hang con phat trien ghe tap ta thong minh co the tu dong dieu chinh goc nghieng toi uu cho tung bai tap. Xu huong nay hua hen mang lai giai phap tap luyen an toan, hieu qua hon cho he xuong, dac biet voi nguoi cao tuoi.