Tap luyen the hinh la mot phan quan trong trong viec xay dung suc khoe va voc dang. Trong so cac bai tap pho bien, dung cu tap vo duoc nhieu nguoi yeu thich nho vao hieu qua cao trong viec phat trien co bap, dac biet la co nguc. Bai viet nay se huong dan ban cach tap xa kep de phat trien co nguc nhanh chong.

Loi ich cua viec tap xa kep



Truoc khi di vao chi tiet ve cach tap, hay cung tim hieu nhung loi ich ma bai tap xa kep mang lai cho nguoi luyen tap:

1. Phat trien co bap toan dien



Xa kep khong chi giup tang cuong suc manh cho vung nguc ma con tac dong den nhieu nhom co khac nhu vai, lung va tay. Dieu nay giup tao nen su can doi va hai hoa cho voc dang.

2. Tang cuong suc manh chuc nang



Bai tap nay khong chi don thuan la ren luyen suc manh ma con cai thien kha nang van dong tong the cua ban. Viec su dung trong luong co the lam tai trong chinh se giup tang cuong suc ben va do deo dai.

3. De dang thuc hien o bat ky dau



Mot trong nhung uu diem lon nhat cua bai tap xa kep la tinh linh hoat trong viec thuc hien no. Ban co the de dang tim thay cac thiet bi tai phong gym hoac tham chi tu che tao chung tai nha.

Huong dan cach tap xa kep dung ky thuat



De dat duoc hieu qua toi da tu bai tap nay, dung cu tap boxing tai nha dieu quan trong la phai nam vung ky thuat thuc hien dung cach.

1. Chuan bi tu the ban dau



- Chon vi tri: Dung giua hai thanh ngang song song.



- Nam lay thanh: Giu chat hai thanh bang long ban tay voi khoang cach rong hon vai mot chut.



- Than nguoi: Duoi thang chan ra phia duoi va giu than minh thang dung hoac hoi nghieng ve truoc tuy thuoc vao muc do kho khan mong muon.

2. Thuc hien dong tac ha xuong



- Tu tu the chuan bi, hit sau roi tu tu ha thap nguoi xuong bang cach uon khuyu tay.



- Giu khuyu tay gan than minh de dam bao rang luc tac dong chu yeu len vung nguc.



Cach tap xa kep de phat trien co nguc nhanh chong

3. Day len tro lai vi tri ban dau



- Khi da dat toi diem thap nhat (khi nguc gan cham thanh), hay day nguoi len tro lai vi tri bat dau bang luc tu doi tay.



- Tho ra khi day len de duy tri nhip tho on dinh.

Mot so luu y khi thuc hien bai tap



De tranh chan thuong cung nhu nang cao hieu qua cua qua trinh luyen tap, ban can chu y mot so dieu sau day:

1. Khoi dong day du truoc khi bat dau



Khoi dong ky cang se giup giam nguy co chan thuong dong thoi lam nong cac khop cung nhu nhom co lien quan den bai tap nay.

2. Khong ep ban than qua muc



Neu ban moi bat dau thi nen lua chon so lan lap it hon nhung chat luong moi lan nen duoc dat len hang dau thay vi co gang hoan thanh nhieu luot ma khong kiem soat tot ky thuat.

3.Tang dan muc do kho khan



Khi cam thay thoai mai voi cap do hien tai thi hay thu nghiem them voi cac bien the khac nhau nhu chuyen sang keo rong hay ket hop voi ta treo ben ngoai nham gia tang ap luc cho nhom co dang chiu trach nhiem chinh – do chinh la muc tieu cuoi cung cua chung ta!

Ket luan



Tap xa kep la mot phuong phap tuyet voi de phat trien co nguc nhanh chong neu biet ap dung dung ky thuat va kien tri theo duoi ke hoach luyen tap deu dan moi ngay! Hy vong qua nhung chia se tren day se gop phan nao ho tro ban co them kien thuc huu ich tren hanh trinh ren luyen ban than nhe!