To CO ee nee ae
HUY CHUONG BONG HUY CHUONG BAC
VO DICH DONG NAM A-2018 V6 DICH DONG NAM A-2019
TAICAMPUCHIA P TAIMYANMAR
HUY CHUONG VANG
CUP CLB HANG TREN SOKG-2018
TOAN NANG BINH DUONG-2018
ed u®(Méi ngudi lun cé khdi ddutu’nhung digu diéu can
ban, khi ban mu6n tré thanh to Idn hay bang du
tWnhding viéc nho. Sau 1 qua trinh nhin lai, ban sé
thay su THAY BOI ti nhtng viec ma ban dau tu tu
hom nay.
Cong nhu 1 than cay, cn 10 r8 to khoe dé cung
cp dinh dudng cho ca cay va chéng choi trudc
kho khan. Ban muén ving chdc, ban mudn dep
diéu dau tien phai ndm ro quy téc tap luyen, dinh
duong va han ché t6i da nhiang sai lim c6 thé mac
phai
6 chuong trinh nay, hoan toan mién phinén Nam
mong voi nhuing kién thic chia sé, ban sé d& dang
hon trong viéc tim hudng tap luyén dung din. Sy
THAY DOI ca cac ban HIEU QUA chinh la dong luc.
dé Nam tiép tyc c6ing hién khong nging nghi cho
su nghiép va cng déng da ung ho Nam.
NO GAIN
MUCLUC
1 | Bi QUYET TAP LUYEN
TRAINING TIPS
2 | CHE DO DINH DU'GNG
NUTRITIONS ADVICE
3 | NGUYEN TAC TAP
TRAINING RULES
4 | CHU’O'NG TRINH TAP LUYEN
TRAINING PROGRAMS
5 | THU'C PHAM BO SUNG
SUPPLEMENT ADVICENAM TU
WARRIOR{4
Bi quyét luyén tap cua Nam nam 6 2 cho MUC TIEU.
V7 ee Te etn MUD T
TRUER Ree Ree IU R 9
D6i v6i Nam viéc thay déi co thé va co bap la khong khé nhung diéu khé nhat la
dong luc va thdi quen hang ngay cua chinh ban than ban. Ban khong nén dat
muc tiéu qué cao, hay c6 gang hoan thanh muc tiéu hang ngay cua ban bang
nhtng budc di dau tién. Thanh cdng vi dai nao cng bat dau tl nhUng cé gang
gian don ma ban thuc hién ngay hém nay.
Vi dy khi dat muc tiéu la tang can, tang co, hay c6 gang tap va nap dinh duéng
dé ban c6 thé tang du can thi co bap sé phat trién theo déng hanh, ding c6 dat
famuc tiéu tang can, tang co, co bap khé toan dién trong khi ban chi mdi khdi dau.
Do vay 6 ebook nay, Nam mong vdi nhUng chia sé kién thc nén tang, ban co
thé dp dung ngay cho chinh ban than dé tu do dat ra 1 muc tiéu cu thé va hoan
thanh né that dé dang va cdc thanh céng l6n tiép theo.
Ding cé quan trong qua nhing van dé chuyén sau khi ban than chua ném 16
kién thiic nén. Do vay, Nam hi vong sé c6 gang chia sé that don gian dé cdc ban
hiéu va ty tao cho ban than minh nhtng kinh nghiém ap dung thyc té ma hiéu
qua thong qua E-book.
ex.| CHE DO DINH DUONG
NUTRITIONS ADVICE
WARRIORPROTEIN
(CHAT DAM)
Ching ta vn thuéng nghi rang chi cdn nap Protein sau tap dé toi uu
viec phat trién co bap. Tuy nhien, duéi dp lyc manh tir budi tap co thé
ban sé pha hay mot phan co bap dé chuyén héa thanh nang luong
ung cp mot luong protein nhat dinh trudc budi tap sé giup ban
tranh viec dj héa co trong sudt budi tap cua ban va dim bao qua
trinh téng hop co bap van dang dién ra, Hay nap khoang 20-309
protein chat lugng nhu Whey, cung cép Leucine (mot axit amin
6 tac dong dén qua trinh phat trién co bdp) giip téng hop
protein, hoac ding kho’ng 30 40g thit nac trudc budi tap.
THIT BO
TRUNG GA
Bang ham luong
Protein cua mot s6
thuc pham pho bién: —_—
Ham luong
Protein/1009
Calories
(100g)
Tén
ThitBo
Trung Ga “ea
ees . THITHEO
ThitHeo
CaH6i
TomPROTEIN IN TAKE PER DAY
(LUONG PROTEIN NAP TRONGNGAY )
Vi DU: 75KG BULKING CAN KHOANG 190G PROTEIN
AE ty
1MUONG WHEY NENG
(25G PROTEIN) [eal eht is)
aOR Te aL
Neca Ewa
(20G PROTEIN) (TOLL)
b
Cag 7A
ENC BUA TRUA
(25G PROTEIN) (30G PROTEIN)
Teoh
OSCE 5.30PM:
Menara aaa
eMC ela) (25G PROTEIN)
ics
@
Ue
Sa eensCARBOHYDRATES
(TINH BOT)
Tinh bot la nhien lieu cung cp nang Ivang cho nhung hoat dong
ca thé Khi tap luyen, chiing ta tieu thy dan nang luong tich tra trong A aie
ca bap dugc goi a Glycogen. Nguén Glycogen cang cao la diéu cén ena)
thiét cho phép co thé ban tap luyén chuyén dong tét hon ahu
Squats, Deadlift hay Lunges. C6 géng tieu thy khong 30 - 50%
nang lvgng ban nap lic dau trudc busi tap va. dim bao ban khong
kigt suc trudc khi hoan thanh busi tap.
Calories
(100g)
cl
Part ente cya
Yén Mach Ei}
ETD) PaI3CARBS IN TAKE PER DAY
(LUONG CARBS NAP TRONGNGAY )
NTT HUM KENTON cote V9
ido NcmrcteN Ra Net
8 AM: a7 ah
BUA SANG BUA TRUA EVN
(506 CARB) (606 CARB) (50GRB CARB)
sO YG Eye pats
a BUA PHU SINGS
(306 CARB) (306 CARB) (QEECRB)
ie)