Thách thức mỡ thừa với 6 bài tập HIIT cường độ cao

Thách thức mỡ thừa với 6 bài tập HIIT cường độ cao

6 bài tập HIIT với cường độ cao được thiết kế và tính toán rất kĩ lưỡng ngay sau đây có khả năng đốt cháy calo đáng kể và có hiệu quả giảm mỡ cực kì tốt, sớm đem lại cho bạn vóc dáng săn chắc hoàn hảo. Cùng lên kế hoạch tập luyện, thách thức mỡ thừa  cứng đầu với các bài tập hiit được hướng dẫn chi tiết dưới đây nhé!

Lưu ý khi tập HIIT:

– Trước khi tập, hãy khởi động kĩ các khớp chân, tay, toàn thân bằng cách xoay vòng tay, các khớp tay chân, xoay người, vặn mình, đá chân… trong khoảng 5 phút để cơ thể kịp thích nghi.
– Làm nóng người bằng cách chạy tại chỗ, nâng cao chân từ 3 – 5 phút.
– Thực hiện bài tập trong vòng 15 phút, có thời gian nghỉ giữa mỗi lần tập và chú ý đến cường độ cũng như thao tác tập.
– Mỗi tuần nên tập các bài HIIT khoảng 3 lần và cách nhật. Sau mỗi 3 tuần, hãy tăng thời gian tập luyện lên khoảng 5 phút nữa.

Bài tập HIIT số 1: Squat kiểu Sumo


bài tập hiit 1 |

Cách thực hiện:
– Đặt 2 tay song song trước ngực, chân rộng ngang vai, người để thoải mái.
– Dùng sức bật nhảy lên cao, sao cho mông hạ thấp xuống dưới và thân trên vẫn giữ nguyên tư thế.
– Khi tập nên điều chỉnh nhịp thở và chú ý tiếp đất nhẹ nhàng để cơ thể bật cao được dễ dàng hơn.
– Thực hiện động tác 12 lần.

Bài tập HIIT số 2: Chống đẩy tay chạm ngực

bài tập hiit 2 |

Cách thực hiện:
– Chuẩn bị ở tư thể chống đẩy.
– Khi nâng người lên cao, lấy nhanh tay phải chạm vào ngực trái. Giữ khoảng 3s rồi hạ người xuống đồng thời hạ tay xuống đất cùng luôn.
– Thực hiện tương tự với tay bên kia. Lặp lại động tác khoảng 6 lần/bên.

Bài tập HIIT số 3: Hít đất bật

bài tập hiit 3 |

Cách thực hiện:
– Chuẩn bị ở tư thế chống đẩy.
– Thực hiện chống đẩy 1 nhịp rồi thu 2 chân nhanh lên phía trước để tại tư thế ngồi xổm (2 tay chống đất), sau đó bật nhanh toàn bộ người lên cao, 2 tay giơ thẳng lên.
– Thu người về vị trí ban đầu. Thực hiện động tác khoảng 12 lần.

Bài tập HIIT số 4: Plank gập người

bài tập hiit 4 |

Cách thực hiện:
– Chuẩn bị ở tư thế Plank
– Gập gối chân phải lên cao gần ngực nhưng không chạm ngực. gập sâu nhất có thể.
– Giữ nguyên khoảng 3s rồi trở về vị trí ban đầu.
– Lặp lại tương tự với chân trái.

Bài tập HIIT số 5: Plank nâng tay

bài tập hiit 5 |

Cách thực hiện:
– Chuẩn bị ở tư thế Plank.
– 2 tay chống thẳng, nhấc 1 tay lên và duỗi thẳng về phía trước.
– Giữ nguyên khoảng 5s rồi đổi tay. Thực hiện mỗi bên khoảng 3 lần.

Bài tập HIIT số 6: Bật nhảy cao tại chỗ

bài tập hiit 6 |

Cách thực hiện:
– Chuẩn bị ở tư thế hơi cúi, mông cúi sâu xuống. 2 bàn tay chạm nhẹ vào nhau, đặt song song trước ngực.
– Dùng sức bật nhảy toàn bộ người lên cao.
– Chú ý khi bật người toàn bộ phần thân trên hầu như vẫn giữ nguyên. Thực hiện khoảng 12 lần.

Các bài tập HIIT cường độ cao có tác dụng đốt mỡ siêu tốc, hỗ trợ bạn giảm cân nhanh chóng và lành mạnh. Hãy thực hiện đúng cường độ, chú ý đến tính chính xác của từng động tác để đạt hiệu quả cao nhất.


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