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3 bài tập giảm cân nhanh đến 90% người tự tập bị sai

3 bài tập giảm cân nhanh đến 90% người tự tập bị sai


Bạn có nghĩ, các bài tập giảm cân nhanh như Plank, Squat, hít đất… là đơn giản và có thể thực hiện tại nhà? Điều này đúng, nhưng chưa đủ, bởi nếu bạn tập sai động tác sẽ gây nên hậu quả khó lường cho vóc dáng và sức khỏe. Thật bất ngờ khi có đến 90% người tự tập các động tác này bị sai. Sau đây là các lỗi thường gặp và cách khắc phục giúp bạn nhanh chóng đạt được kết quả như ý.

bài tập giảm cân nhanh | lykos.vn

Bài tập giảm cân nhanh số 1: Plank

Plank – Bài tập giảm cân nhanh, giảm mỡ bụng hiệu quả tưởng chừng dễ thực hiện nhưng lại yêu cầu sự chính xác đến từng chi tiết nhỏ nhất. Nếu chỉ sai tư thế tay, chân hay mông thôi bạn sẽ nhanh chóng bị mỏi mệt, không thể thực hiện đúng cường độ và thời gian, ảnh hưởng đến kết quả tập luyện.

bài tập giảm cân nhanh 1 | lykos.vn

Tư thế sai 1: Mông nhấc quá cao

Mông nhấc quá cao so với toàn cơ thể khiến phần bụng của bạn không chịu được sức ép, cơ đùi không đủ căng làm giảm khả năng đốt cháy mỡ thừa.

Tư thế sai 2: Cánh tay không vuông góc

Cánh tay không vuông góc với sàn, có độ mở và choãi rộng hơn nhiều với động tác chuẩn giúp bạn thoải mái hơn khi tập nhưng không đem lại kết quả tốt. Ở động tác sai này, bắp tay và vai không được kéo căng, không chịu nhiều lực tác động khiến các cơ bị kém săn chắc. Sau khi tập, bạn cũng dễ bị cảm giác đau nhức vai kéo dài.

Tư thế đúng

Khi tập Plank, bạn nên chú ý đến vị trí của vai, mông và lưng: – Mông và vai thẳng hàng
– Đầu giữ thẳng nhìn về phía trước
– 2 tay chống xuống sàn, tạo thành 1 góc 90 độ
– Lưng và chân tạo với nhau thành 1 đường thẳng
– 2 chân khép, để thẳng và kéo căng cơ.

Bài tập giảm cân hiệu quả số 2: Squat

Squat – Động tác đem đến cho bạn vòng 3 quả táo căng tròn đầy hấp dẫn và 1 vòng eo quyến rũ không mỡ thừa. Tuy nhiên, có rất nhiều người đã tập động tác này sai mà không hề biết.

bài tập giảm cân nhanh 2 | lykos.vn

Tư thế sai 1: Mông không đẩy về sau, đồi gối trùng quá nhiều về phía trước

Khi tập sai ở tư thế này, cơ mông của bạn không được kéo căng và chịu nhiều lực tác động. Điều này làm cho quá trình căng cơ và giảm mỡ, giảm cân bị ảnh hưởng rất nhiều. Đây cũng chính là nguyên nhân khiến bạn tập Squat thấy rất mệt mà hiệu quả không được như ý.

Tư thế sai 2: Đầu gối chạm gần vào nhau

Theo phản xạ, khi bạn gập người, 2 đầu gối sẽ trùng xuống và có xu hướng chạm gần vào nhau. Tuy việc này cũng làm cơ đùi của bạn được kéo dãn nhưng lại theo nghĩa tiêu cực, bạn dễ bị đau và mỏi sau khi tập xong bởi chúng không được kéo đúng chiều và đủ độ.

Tư thế Squat chuẩn:

– Vai, lưng và mông tạo thành với nhau 1 đường chéo
– Bụng hóp và ngực hơi ưỡn về phía trước
– 2 đầu gối không chạm nhau
– Khi ngồi xuống, mông hạ càng sâu càng tốt nhưng lưng vẫn thẳng.

Bài tập giảm cân nhanh dễ mắc lỗi số 3: Hít đất

Hít đất (Chống đẩy) là động tác rất quen thuộc với bất kì ai tập thể dục thể thao. Thoạt nhìn qua sẽ thấy rất dễ thực hiện, nhưng đây lại là bài tập khiến bạn khá dễ bị mắc các lỗi cơ bản sau.

bài tập giảm cân nhanh 3 | lykos.vn

Tư thế sai: 2 tay khuỳnh ra ngoài, hạ tay không đủ thấp

Khi bạn đặt 2 tay sai tư thế như vậy, toàn bộ cơ thể không hạ thấp và dồn đủ trọng lực vào tay, cơ ngực và bụng. Việc này sẽ vô tình làm lãng phí thời gian tập của bạn khi các bó cơ không có độ săn chắc và mỡ thừa chưa bị đánh tan.

Tư thế sai 2: Lưng không thẳng

Toàn bộ lực tập trung vào bụng nhưng lưng không thẳng khi hạ người thấp xuống, mông không căng là lỗi thường xuyên bạn gặp phải. Lỗi này cũng khiến vòng 2 và cơ đùi của bạn không có sự thay đổi dù bạn vẫn chăm chỉ tập luyện.

Tư thế hít đất chuẩn:

– Nằm sấp, 2 tay rộng ngang vai, chống vuông góc với sàn sao cho mũi bàn tay không vượt quá vai.
– Hạ thấp cơ thể dần hết cỡ xuống sàn nhưng không để ngực chạm sàn, toàn bộ các cơ được kéo căng ra.
– Chú ý khi tập, nên để vai, lưng và mông thẳng hàng.

Đừng để mình nằm trong số 90% người tự tập tại nhà bị sai 3 bài tập giảm cân nhanh ở trên nhé. Tất cả các lỗi sai thường gặp đã được chỉ ra và khắc phục một cách chi tiết. Tập luyện đều thôi chưa đủ, đúng và chính xác mới là điều quan trọng.


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