Chng trnh Best Butt Bodyweight 12 tun (Ti nh)

Bn c th khng tp ti phng gym hoc c th ngy no bn khng th n phng tp

c. Chng trnh 12 tun ny l la chn hon ho cho mt ngi mi, mt ngi thch tp
ti nh hn hoc dnh vo nhng ngy khng th n phng gym c. Nu bn ang tp mt
chng trnh Strong Curves khc trong sch ny, nhng bi tp ti y cng l s thay th
hon ho nu bn b l mt bui tp gym. Ch cn chn bui tp cng level vi ngy ng ra
bn tp.
Monday:Workout A
Tuesday:Workout B
Wednesday:Cardio or HIIT session A
Thursday:Workout C
Friday:Workout A
Saturday:Cardio or HIIT session B
Sunday:Off

thc hin c chng tnh ny, bn s cn mua mt s vt dng nho nh, chng c th
c ct d dng trong t ng v s khng chim nhiu din tch ca bn. Bn khng cn
phi ra ngoi v sm mt ng thit b tp ti nh bi bn hon ton c th luyn tp hiu qu
ch vi sc nng c th mnh v mt cht dng c.
Nhng dng c cn thit ti nh cho chng trnh:
Thm tp
Bng tp (Swiss ball)
Khn lt
X n (c th dng loi gn ca)
ng nha
Bn cng s cn mt vi mt phng cao. Hy sang to bng cch s dng bn ung nc,
gh, thnh ging, tng hay bt c b mt no vi cao tng t. Ti cng khuyn bn
nn mua Jungle Gym XT do cng ty Lifeline USA sn xut (Amazon.com : Lifeline Jungle Gym
XT : Home Gyms : Sports & Outdoors). N s h tr bn trong rt nhiu ng tc trong cun
sch ny. Chng trnh bodyweight 12 tun ny c rt nhiu cc bi s dng inverted row, v
trong khi bn cng c th dng cc dng c khc thc hin cc bi tp th vic s hu
cho mnh Jungle Gym XT s cho bn li ch ln hn c trong vic tin b vi loi bi tp ny.
Cng nh khi ti lu bn chng trnh booty-full 12 tun dnh cho beginner. Ti mun bn
cn phi m bo cht lng ng tc trc v cch thc bn tp c vai tr ln hn bt k yu
t no khc. Vic tp vi s rep ln ng k vi cc bi tp trong chng trnh l kh d,
nhng nu bn thc hin chng khng chnh xc hoc vi cht lng thp, bn s kh tin b.
Ci rep u tin v cui cng ca bn phi trng nh nhau. Nu bn thy bn thn khng gi
c form th hy ngh mt lc. Thm na, nu bn khng cm nhn c ng c bp
ang vn ng, hy tp nh i cho n khi bn c th tp ng.
Trong phn exercise index, ti minh ha mt vi li ph bin khi thc hin cc ng tc
chnh v trnh by cch sa li cc li , nhng bn cng phi bit rng vic sa cha li i
hi thi gian. Bn s khng th bit cch thc hin ng mt bi tp ch sau mt m.
Ti mun bn ha thm mt iu vi ti khi tp bt c mt chng trnh no trong sch ny:
Hy ch cm nhn xem c bp ca bn cm thy th no trong mi bi tp. Nu bn cm
thy chng nh ang khng hot ng nng th bn ang tp khng chnh xc. Tp bng khi
lng c th thng b nh gi qu thp. Ngi mi tp s t c hiu qu t chng trnh
ny nhiu hn l tp vi t phng gym. Nhiu ng tc bodyweight to ra mt t l ln cn
nng c th sc p ln c. Thc ra, chng cn to ra sc p ln c ln hn t n v t n vi

ngi mi tp. V d, mt ngi mi tp c th s dng t n nh tp incline press, onearm row v hip thrust, sc p ln c ngc, x, vai v hng vi cc ng tc bodyweight ln
hn cc ng tc bng t n. Bng vic th thch bn thn trong 12 tun k tip, bn s to
cho mnh mt hnh th tuyt vi nht m khng cn phi ng cht no n t.

Tp
cardio
vo lc
no
L tng
bn s tp
ngy
khng tp
strength.
Mt lch tp hon
ho trng
s nh
sau:
Monday:
Workout A
Tuesday:
Workout B

nht l
cardio vo

Wednesday:Cardio or
HIIT session A
Thursday:Workout C
Friday:Workout A
Saturday:Cardio or HIIT session B
Sunday:Off
Nu bn thch tp strength ba bui mt tun hn th y l lch tp:
Monday:Workout A
Tuesday:Cardio or HIIT session A
Wednesday:Workout B
Thursday:Cardio or HIIT session B
Friday:Workout C
Saturday:Cardio or HIIT session C
Sunday:Off
Cho d bn nhn vo chng v ng , hay l bn s o mt v ngh Phi ri, Bret. C nh l
ti c thi gian . Bn khng nht thit phi lm nh th u, ng lo. Chng trnh ny c
thit k ph hp vi li sng ca bn, v ti bit c nhng th lun cn tr bn tp luyn
su bui mt tun. Ci phn quan trng nht ca chng trnh ny l cc bui tp strength.
Tuy nhin, mt bui tp cardio hoc hai trong tun c th gip bn t m nhanh hn.
Trong chng trnh ny, bn cn tp cardio sau bui tp strength, khng bao gi trc c.
Cardio khng nn l mt phn ca warm-up. Bn cn gi nng lng li dnh cho tp strength
t c li ch ti a t chng trnh ny. Nu bn tp vo bui ti, tp cardio vo sng
hm sau. Nu bn tp bui sng, hy tp cardio vo bui chiu hoc vo ngy hm sau.
Ti khuyn bn nn tp mt n hai bui cardio cng cao mi tun cng vi cc bui tp

strength. N c th l chy dc, HIIT, tabatas v cc lp kickboxing hoc bt c hnh thc tp

no khin nhp tim ca bn tng ln h xung. Ti tin rng n c ch cho bn v sc khe v
s t tin, ch nh ng lm qu.
Tuy nhin, cc hot ng ny khng gip to dng mng nh cc bi tp nng. Ci thin kh
nng ca bn khi tp resistance l la chn sng sut nht c mng cao. Vic tr nn thnh
tho HIIT c th gip bn lean hn v ci thin c mng nu l bi tp duy nht ca bn,
nhng n khng ti u bng vic kt hp dinh dng ti u vi progressive strength training.
Vy nn ng cm thy bc bch nu bn khng tp cardio hay HIIT nu bn khng mun.
Mt khc, ng trnh tp cardio hay HIIT nu bn thch chng v chng gip bn cm thy tt
hn. Ci chng trnh m bn thch thng lun cho kt qu tt hn.

Week 1-4 Workout A

Week 1-4 Workout B

Week 1-4 Workout C

Chng trnh ti nh (tun 5-8)

Workout A

Workout B

Workout C

Chng trnh tp ti nh (Tun 9-12)

Workout A

Workout B

Workout C

TRAINING LOG
WEEK 1-4 WORKOUT A

WEEK 1-4 WORKOUT B

WEEK 1-4 WORKOUT C

WEEK 5-8 WORKOUT A

WEEK 5-8 WORKOUT B

WEEK 5-8 WORKOUT C

WEEK 9-12 WORKOUT A