Đốt calo và tăng cường cơ bắp tối ưu với chuỗi động tác “Bài tập tương tác” của Joe Dowdell.

Theo Joe Dowdell, tác giả chương trình huấn luyện online Dowdell Fitness System, các bài tập sức mạnh, còn được biết đến với tên gọi “bài tập tương tác” là cách tuyệt vời để đốt calo và giảm mỡ.

Dowdell đã sáng tạo một lộ trình gồm 6 động tác, tập trung và các chuyển động đa hướng – loại chuyển động thường ngày liên quan tới chuyển hướng.

Để hoàn tất lộ trình này, hãy thực hiện 2 động tác đầu tiên, lặp lại trong tổng cộng 3 hiệp. Làm tương tự với cặp động tác tiếp theo. Cuối cùng là cặp động tác thứ 3 (tổng cộng 9 vòng).

7

Bạn sẽ cần: 1 cặp tạ (dumbbell) nhẹ hơn (hãy thử bắt đầu với tạ 10-15 pounds, tương đương 4,5-6,8kg), 1 cặp tạ nặng hơn, có thể dùng tạ ấm (kettlebell – hãy thử bắt đầu với tạ 20 pounds – 9kg), bóng tạ (medicine ball – lý tưởng là loại lớn hơn, mềm hơn, nặng khoảng 1,8kg) và một máy kéo cáp luyện cơ (cable machine). Trường hợp không có máy kéo cáp, bạn có thể sử dụng dây tập đàn hồi (resistance band) gắn vào một vật thể ở vị trí thấp và cố định chắc chắn.

Dowdell gợi ý thực hiện lộ trình này 3 lần/tuần, xen kẽ những ngày tập kết hợp. Bạn cũng có thể kết hợp lộ trình trên với bài tập chuyển động tăng dần để đạt kết quả giảm mỡ cơ thể tốt nhất.

1A: GÁNH TẠ MỘT BÊN (DUMBBELL LATERAL GOBLET SQUAT)

1

– Đứng thẳng với chân mở rộng hơn vai.

– Giữ đầu tạ bằng cả 2 tay, ở vị trí ngang ngực.

– Ngồi xuống với hông đẩy ra sau, đầu gối phải gập để hạ thấp sang phải cho tới khi đùi gần như song song với sàn nhà, đảm bảo cột sống thoải mái.

– Dùng lực đẩy từ hông phải để trở về vị trí ban đầu. Hoàn tất 1 lần tập.

– Thực hiện 6 lần tập, đổi bên và lặp lại, sau đó nghỉ trong vòng 15 giây.

1B: NHẢY SANG BÊN (LATERAL BOUND)

2

– Đứng thẳng trên chân phải và gập đầu gối để dồn trọng lượng vào hông

– Đưa hai tay sang phải

– Sử dụng cánh tay và hông làm lực đẩy, nhảy càng cao và càng xa sang phải càng tốt, hạ chân trái xuống nền nhẹ nhàng.

– Nhanh chóng nhảy trở lại tư thế ban đầu và giữ nguyên trong vòng 2 giây. Hoàn tất 1 lần tập.

– Thực hiện 4-5 lần tập, sau đó, đổi bên và lặp lại, nghỉ trong 90 giây.

2A: QUỲ MỘT BÊN GỐI, KÉO CÁP (LATERAL HALF-KNEELING CABLE PULL)

3

– Nắm tay cầm dây kéo gắn với máy kéo cáp ở vị trí thấp nhất bằng cả hai tay, lòng bàn tay hướng vào nhau.

– Quỳ đầu gối trái và mở rộng chân phái sang bên.

– Giữ hông hướng về trước, kéo dây lên, đưa chéo qua cơ thể.

– Trở về tư thế ban đầu. Hoàn tất 1 lần tập.

– Thực hiện 6 lần tập, sau đó lập tức đổi bên và lặp lại, nghỉ trong vòng 15 giây.

2B: NÉM BÓNG TẬP (MEDICINE BALL ROTATIONAL THROW)

4

– Đứng về một bên gần tường, tay cầm bóng tập, chân mở rộng bằng vai.

– Siết chặt nhóm cơ trung tâm và xoay cánh tay, thân trên, hông ra khỏi tường, sau đó, xoay thật mạnh về hướng tường và ném bóng vào hướng đó.

– Bắt bóng, dừng lại và trở về tư thế ban đầu. Hoàn tất 1 lần tập.

– Thực hiện 5-6 lần tập, sau đó, lập tức đổi bên và lặp lại, nghỉ trong vòng 90 giây.

3A: QUỲ GỐI, NÂNG TẠ MỘT BÊN (SINGLE-ARM OVERHAND-GRIP DUMBBELL)

5

– Giữ tạ trong tay phải, đặt đầu gối trái và tay lên băng ghế tập.

– Duỗi cánh tay phải thẳng xuống từ vai, lòng bàn tay hướng vào chân phải.

– Gập khuỷu tay hướng ra ngoài, sang bên và kéo tạ về phía ngực.

– Từ từ đảo ngược động tác để trở về tư thế ban đầu. Hoàn tất 1 lần tập.

– Thực hiện 10-12 lần tập. Đổi bên và lặp lại, sau đó nghỉ trong vòng 15 giây.

3B: ĐO SÀN BÊN (SIDE PLANK)

6

– Nằm nghiêng trái với cẳng tay chống sàn, khuỷu tay dưới vai và bàn chân thu lại.

– Đưa tay phải sang vai trái, sau đó, ép lực xuống cánh tay, đồng thời nâng hông để tạo thành một đường thẳng từ đầu tới gót chân.

– Giữ nguyên trong vòng 45 giây, rồi lập tức đổi bên và lặp lại, nghỉ trong vòng 60 giây.

ĐĂNG KÝ TẬP LUYỆN NGAY HÔM NAY ĐỂ CÓ THÂN HÌNH KHỎE ĐẸP: 

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