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Giáo Án Luyện Tập Cho Ngưới Mới Tập (Từ 0 - 1 Năm) - Upload by Trong Nhan
Giáo Án Luyện Tập Cho Ngưới Mới Tập (Từ 0 - 1 Năm) - Upload by Trong Nhan
Din n
B i t ro ng ng y
Lch
Din n
Blo gs
Gallery
C ng ng
Bodybuilding
Bi mi
Fo rum Act io ns
Luyn tp
ng K
Tn ng nhp
Mt khu
Ghi nh?
C hc N ng
+ Tr li Ch
Cui cng
440 Cm n
Cng C
#1
sonvalent ine
BB SMod
WTH Addict
Gia nhp:
Jul 2010
1,752
2. t hnh cng bn cn
- Quyt t m, quyt t m v quyt t m
- Hy nh Mnh phi lm c, khng c g l khng th....Khng Thnh Cng cng thnh Nhn
Hy lun t h khu hiu trc mi bui tp ly kh th, l ng lc bt u luyn tp
PDFmyURL.com
- Hy lun chm ch ng li bing theo kiu " hm nay mnh hi mt/ bn t vic/ chi nt Game ny/....ri i tp/ mai tp
b..." V vn cc l do s a bn thnh k li bing v Thnh cng khng bao gi n vi nhng k khng bit
c m v cng khng n vi k li bing. Nu bn cha quyt tm t b tnh li bing th xin ng c hay
tham gia mn th hnh lm g.
3. Cc t ng s dng
- Mc t : trong bi vit s s dng n t "60% sc" hay "80% sc" ....bn cn hiu l V d bn y c ti a 100kg
c 1 ci th l sc ca bn. Do 60% sc ~ 60kg t bn phi nng. Lng ta l tng khi lng do bn t chia
ra 2 bn (nu c) nh. V d 60kg th mi bn bn lp 30kg (2- 3 bnh t ty CLB)
- Reps: l s ln bn nng t c trong cng 1 hng cn. V d 60kg/10 Reps bn phi hiu l bn nng t mc 60kg
c 10 ci
- Hip: L s ln bn thc hin c Reps.V d ti vit 60kg x 10 Reps x 4 Hip.Ngha l bn thc hin nng mc t 60
kg vi 4 Hip mi hip 10 ci...(H hi kh nh..quen ri li thy bun ci)
- Ngh gia hip: l thi gian ngh gia 2 hip trong cng 1 hng cn
- Ngh chuyn bi: l thi gian chuyn sang bi khc, nhm c khc
LCH TP LUYN
Do bn mi bt u n vi mn th hnh ln bn thiu t tin v c th bn mong mun c sc khe c 1 thn hnh vm
v hay ch ly le vi bn b, na l n phng tp tm chuyn....khng sao. Min l bn ang y, ang phng
tp v bn cn lm theo ti.
1. Yu cu
- Lun mc qun o thong mt (h) m p (ng) nghim cm ci trn, lun i giy th thao....Bn c n mc nh ti ni
dn dn bn s hiu ti sao
- Phng tp no cng c ni quy ca n v yu cu bn tn trng.
- Trc khi tp khng n qu no, khng ung ru, bia, c fe, cht kch thch...n s lm bn khng tp c v dn n
nhiu tc ng tiu cc. Cm.
- Khi tp khng tm pht qu nhiu, ln tn trng thi gian ngh gia cc bi tp...ni chuyn ring th ht gi th tha h
nh.
- Lun dnh t 5- 10 pht ban u cho cng tc Warmup - Khi ng cho nng ngi v cho c bp v cc khp c
bi trn trnh chn thng khng ng c.
No hy nhm li cc yu cu t rn ri chng t a bt u vo bi t p chnh
2. Lch t p luyn
Bn ng bn khon nu c n y, bi v phng php di khng phi Max OT hay Supperset... n gin n
c xy dng bi cc b lo gi lng trong gii th hnh Vit Nam. H cng tng tp nh vy trong giai on u i.
No chng ta cng xem
, lch tp ny din ra trong 1 tun v c lp i lp li trong cc tun, cc thng tip theo. N ch chm dt khi bn tm
c phng n luyn tp khc ph hp vi giai on mi ca bn. Nhng giai on s cp ny bn ln theo.
Lch t p t ng qut (H s cp )
PDFmyURL.com
Updat ing.......
Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.
Trch d n
#2
sonvalent ine
BB SMod
WTH Addict
Jul 2010
Bi 1
(Th 2)
1,752
Hoc (Th 5)
Khi ng:
- Khi lng
- Khi lng
Hip chnh:
- Khi lng
- Khi lng
Ngh 2 pht kt t hc bi 1
Bi 2
Hoc (Th 5)
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
PDFmyURL.com
Bi 3
(Ch dnh cho cc bn t 6 thng - 1 nm)
Hoc (Th 5)
PDFmyURL.com
Khi ng:
- Khi lng
Hip chnh:
- Khi lng
- Khi lng
- Khi lng
Khi ng:
- T 10- 12 ln. Ngh 1 pht
Hip chnh:
T 8- 10 ln tr ln n khi khng th y ln c na
Ngh 2 pht kt t hc bi t ay sau 1
Bi 2
(Chia u cho 2 tay nh)
PDFmyURL.com
Khi ng:
- Khi lng
Hip chnh:
- Khi lng
- Khi lng
- Khi lng
t = 40% sc x 1 Hip x T 10- 12 ln/ 1 tay. Khng ngh khi i tay. Ngh 1 pht khi kt thc 1 Hip
t = 60% sc x 1 Hip x T 8- 10 ln. Khng ngh khi i tay. Ngh 1 pht khi kt thc 1 Hip
t = 80% sc x 1 Hip x T 6- 8 ln. Khng ngh khi i tay. Ngh 1 pht khi kt thc 1 Hip
t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na
Ngh 2 pht kt t hc bi t ay sau 2
Bi 3
(Ch dnh cho cc bn tp c t 6 thng tr ln)
PDFmyURL.com
Khi ng:
- Khi lng
Hip chnh:
- Khi lng
- Khi lng
- Khi lng
Bi 4
(Ch dnh cho cc bn tp c t 6 thng tr ln)
PDFmyURL.com
Khi ng:
- Khi lng
Hip chnh:
- Khi lng
- Khi lng
- Khi lng
t = 40% sc x 1 Hip x T 10- 12 ln/ 1 tay. Khng ngh khi i tay. Ngh 1 pht khi kt thc 1 Hip
t = 60% sc x 1 Hip x T 8- 10 ln. Khng ngh khi i tay. Ngh 1 pht khi kt thc 1 Hip
t = 80% sc x 1 Hip x T 6- 8 ln. Khng ngh khi i tay. Ngh 1 pht khi kt thc 1 Hip
t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th y ln c na
Ngh 3 pht kt t hc bi t ay sau 4
------------------------------------------------------------------------------------------------------------------3. Cng t ay
Bi 1
PDFmyURL.com
Khi ng:
- Khi lng
Hip chnh:
- Khi lng
- Khi lng
- Khi lng
Bi 2
PDFmyURL.com
PDFmyURL.com
Khi ng:
- Tay khng (m gy tai) x 2 Hip x T 15- 20 ln. Ngh 1 pht sau mi hip
Hip chnh:
- Hai tay m 1 qu ta 3 kg sau gy sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
- Hai tay m 1 qu ta 5 kg sau gy sc x 2 Hip x T 8 - 10 ln. Ngh 1 pht
Ngh 1 pht kt t hc bi bng 1
Bi 2
10- 20 ln x 2 Hip.
Kt thc ngy tp th 2
(sonvalentine - webthehinh.com)
Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
PDFmyURL.com
p.
Trch d n
#3
sonvalent ine
BB SMod
WTH Addict
Gia nhp:
Jul 2010
1,752
1. SNG
- Ba chnh: n sng (nghim cm b ba sng). Hon thnh ba ny trc 8h sng nh
01 H tiu (ph) c tht g tht b l OK. Hoc 01 da cm sn trng p la (ln hp th tt nht). Ch t tinh bt thi cng
nhiu cng bo y
01 hp sa vinamilk 180- 220ml
01 qu chui tiu, 01 qu to, cam (nu c)
300ml nc chia ra ung t sng n 9h
Ba ph 1 (10h)
01 qu trng luc (n c qu ph lng )
01 xc xch b loi trung
02 qu chui tiu
01 hp sa vinamilk 180- 220ml
300ml nc chia ra ung trong lc tp v sau tp
2. TRA
- Ba chnh: Cm gia nh c g n ly l OK ri Hon thnh ba ny trc 12h nh
01 hp sa vinamilk 180- 220ml
01 qu chui tiu, 01 qu to, cam (nu c)
300ml nc chia ra ung t sng n 14h
3. TI
- Ba chnh: Cm gia nh c g n ly l OK ri Hon thnh ba ny trc 19h30h nh
01 hp sa vinamilk 180- 220ml
01 qu chui tiu, 01 qu to, cam (nu c)
300ml nc chia ra ung t sng n 21h
HY CM N NU BI VIT CA TI HU CH CHO BN
Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.
PDFmyURL.com
Trch d n
#4
sonvalent ine
BB SMod
WTH Addict
Gia nhp:
Jul 2010
Bn cn
- 1 chic khn mt: Lau m hi trong lc tp, ra mt sau khi tp gip c th refresh li sau bui tp vt v
- 1 chai nc t 500ml tr ln v bn phi lun nh cu ny Ung t ng ngm nh...Khng ung ngay trc khi tp
- Nn n 2 qu chui hoc ung SPHC (vWhey, nitric..) b sung dinh dng v sc khe trc khi i tp...Nhng phi kt
thc trc 30 pht trc khi tp
---------------------------------------------
1,752
1. X - Lng
Bi 1
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
PDFmyURL.com
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th ko xung c na...k c bn ch ko c 1
na cng gip ch rt nhiu do ng b ph
Bi 2
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 80% sc x 1 Hip x T 4- 6 ln tr ln n khi khng th ko xung c na...k c bn ch ko c
1 na cng gip ch rt nhiu do ng b ph
Bi 3
PDFmyURL.com
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th ko ln c na...k c bn ch ko c 1
na cng gip ch rt nhiu do ng b ph
Nu ch bn tp khng c my tp ny bn c th thay th bng bi sau
PDFmyURL.com
Bi 4
2. Cu vai
Bi 1
PDFmyURL.com
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln. Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 1 ln tr ln n khi khng th ln c na...k c bn ch ko c 1 na
cng gip ch rt nhiu do ng b ph
Bi 2
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
PDFmyURL.com
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln tr ln n khi khng th ln c na...
Bi 2
PDFmyURL.com
Khng c khi ng
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln tr ln n khi khng th ln c na...
Bi 3
Khng c khi ng
PDFmyURL.com
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln tr ln n khi khng th ko ln c na...
Bi 4
Khng c khi ng
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln tr ln n khi khng th ko ln c na...
Bi 5
(Cng tay)
PDFmyURL.com
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln. Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln tr ln n khi khng th ko ln c na...
Bi 6
(Cng tay)
Khng c khi ng
Hip chnh:
PDFmyURL.com
HY CM N NU BI VIT CA TI HU CH CHO BN
Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.
Trch d n
#5
sonvalent ine
BB SMod
WTH Addict
Gia nhp:
Jul 2010
1,752
Nu nhn k bn s thy ti xp 2 bi vai trc - vai sau trong ng 1 bui tp, ci m ti vn thng khuyn cc bn tp
trn 1 nm khng lm. Nhng giai on s cp ny bn hon ton tp n m khng s bt k tc ng no. C nhiu
quc gia nh Anh, B, M cn khuyn chng ta trong giai on u s dng phng php i khng nghich trong luyn tp
nh vic tp cng lc c Tay trc - Tay sau, Ngc - Lng....Nhng ch giai on s cp thi cc bn nh. V chng ta
ang giai on ny. Vy khng chn ch thm na tp thi
PDFmyURL.com
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln/ 1 tay Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln/ 1 tay Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln/ 1 tay tr ln n khi khng th ko ln c na...k c bn ch ko
c 1 na ci cng gip ch rt nhiu do ng b ph
Bi 2
PDFmyURL.com
Khi ng:
- Khi lng t = 40% sc x 1 Hip x T 10- 12 ln Ngh 1 pht
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na...k c bn ch y c 1
na ci cng gip ch rt nhiu do ng b ph
Bi 3
PDFmyURL.com
Khi ng:
- Khng khi ng
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na...k c bn ch y c 1
na ci cng gip ch rt nhiu do ng b ph
Ngh 2 pht bn nh
--------------------------------------------------------------------------------------------------2. Vai sau
Bi 1
Khi ng:
- Khng khi ng
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na...k c bn ch y c 1
PDFmyURL.com
PDFmyURL.com
Khi ng:
- Khi lng
Hip chnh:
- Khi lng
- Khi lng
- Khi lng
Bi 2
PDFmyURL.com
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th thc hin thm 1 ln no na.
Hy ngh 2 pht kt thc i trc v chuyn sang i sau
Bi 3
Khi ng:
- Khi lng
Hip chnh:
- Khi lng
- Khi lng
- Khi lng
Bi 4
PDFmyURL.com
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na.
Ngh 1 pht 30 giy chuyn sang tp bp chui
Bi 5
PDFmyURL.com
Khi ng:
- Khi lng
Hip chnh:
- Khi lng
- Khi lng
- Khi lng
Bi 6
Hip chnh:
- Khi lng t = 60% sc x 1 Hip x T 8- 10 ln Ngh 1 pht
- Khi lng t = 80% sc x 1 Hip x T 6- 8 ln Ngh 1 pht
- Khi lng t = 100% sc x 1 Hip x T 4 ln tr ln n khi khng th y ln c na.
----------------------------------------------------------------------------------------------------------------4 . Bng
Bi 1
PDFmyURL.com
Khi ng:
- Tay khng (m gy tai) x 2 Hip x T 15- 20 ln. Ngh 1 pht sau mi hip
Hip chnh:
- Hai tay m 1 qu ta 3 kg sau gy sc x 1 Hip x T 10- 12 ln. Ngh 1 pht
- Hai tay m 1 qu ta 5 kg sau gy sc x 2 Hip x T 8 - 10 ln. Ngh 1 pht
Ngh 1 pht kt t hc bi bng 1
Bi 2
PDFmyURL.com
10- 20 ln x 2 Hip.
HY CM N NU BI VIT CA TI HU CH CHO BN
Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.
Trch d n
#6
sonvalent ine
BB SMod
WTH Addict
1. ng t c chun cho c bp p
Hy nhn li tht k cc hng dn bi tp, cc ng tc d l nh nht nh chn ra sao, cm t th no..thm ch cch
nm trn gh...bn ng v ngc ni rng bn ang lm ng hy nhn li mnh xem bn lm ng cha nh.
Gia nhp:
Jul 2010
Ti thy VN cng nh cc nc khc khi tp bi ngc nm gh ngang nhiu bn t v "Tinh t ng" 2 chn ln
gh bng tp k c khi ng. Xin tha vi cc bn l cht y. Vic t th nm th no tc ng kh ln n vic
bn b tr nhm c trc khi luyn tp. Bn c hnh dung c l b binh vic bn nm l vic bn by binh b trn dn
PDFmyURL.com
Gia nhp:
Jul 2010
1,752
Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.
Trch d n
#7
sonvalent ine
BB SMod
WTH Addict
Xin c m kha ch c n nhn cc nhn xt, suy ngh, trao i kinh nghim ca cc bn ti y. Nu bn
ang s dng phng php khc (Max OT, Superset, Gim cn,...) m khng theo pp ny xin ng ni li cay ng
Tt c cc kin phn hi tt, ti v mi ngi s v cng cm n. Ti s trc tip p dng nu ng v hp l ti
s b sung (nh chnh) cho bi tp c hon thin.
Cm n tt c cc bn quan tm
Gia nhp:
Jul 2010
1,752
Sa bi sonvalentine : 04-06-2011 lc 12:10 PM
mrdang89, lionmonkey, Vnn_68 and 12 others like this.
Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.
Trch d n
#8
sat an_0212
WTH Enthusiast
Gia nhp:
Sep 2010
Bi gi:
507
sonvalentine cm n bi ny.
Trch d n
#9
sonvalent ine
BB SMod
WTH Addict
Gia nhp:
Th bm nng l cht lun y... Anh thy khng hp l khi ngh 1- 2 giy. Dorial Yates cng khuyn l ln ngay khng ngh
em
Jul 2010
1,752
Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.
Trch d n
#10
PDFmyURL.com
JacobBlack
WTH Mem
Anh sn i nhm c chn banh em khi tp nn em chuyn bp trc qua ngy 3 v tp bng vo ngy 1 v ngy 3
c hp l khng anh
Gia nhp:
Sep 2010
Bi gi:
374
sonvalentine cm n bi ny.
16 tui,1m75- 70kg
D thiu thc nhng vn khng chn bc
Trch d n
#11
giangnam233
WTH Mem
Gia nhp:
May 2011
Bi gi:
20
sonvalentine cm n bi ny.
Trch d n
#12
sonvalent ine
BB SMod
WTH Addict
PDFmyURL.com
WTH Addict
Anh sn i nhm c chn banh em khi tp nn em chuyn bp trc qua ngy 3 v tp bng vo ngy 1 v
ngy 3 c hp l khng anh
c em .
Nguyn vn bi giangnam 233
Gia nhp:
Jul 2010
1,752
Canon EOS 1Ds Mark III,Lens:Canon EF 70- 200mm/2.8L IS II, Canon EF 85mm. Honda CBR 600cc 2008....Ti...i tim ci
p.
Trch d n
#13
mranhbb
WTH Mem
PDFmyURL.com
Gia nhp:
Apr 2011
Bi gi:
62
sonvalentine cm n bi ny.
Trch d n
#14
t aplamt yphu
WTH Enthusiast
Gia nhp:
Jun 2010
Bi gi:
852
Bi trong Blogs: 2
sonvalentine and mranhbb like this.
Trch d n
#15
giangnam233
WTH Mem
Gia nhp:
May 2011
Bi gi:
20
sonvalentine cm n bi ny.
Trch d n
PDFmyURL.com
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