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Cardio – Chuỗi bài tập giảm cân hiệu quả cho nam giới

Cardio – Chuỗi bài tập giảm cân hiệu quả cho nam giới


Cardio – Với chuỗi bài tập giảm cân hiệu quả cho nam giới sau đây sẽ giúp các chàng trút bỏ được cảm giác nặng nề, mệt mỏi và thiếu tự tin do thừa cân gây ra. Phương pháp tập luyện Cardio sẽ thúc đẩy quá trình hoạt động của tim, tăng tốc độ vận chuyển máu, từ đó tăng hiệu quả đốt cháy calo và giảm cân hiệu quả.

bài tập giảm cân hiệu quả cho nam | lykos.vn

Bài tập giảm cân hiệu quả cho nam số 1: Hít đất bật

Kết hợp giữa hít đất và bật nhảy, hít đất bật là chuỗi động tác khiến bạn tiêu tốn khá nhiều calo và sức lực, giúp giảm mỡ bụng hiệu quả và cơ đùi trở nên săn chắc.

bài tập giảm cân hiệu quả cho nam 1| lykos.vn

Cách thực hiện:
– Chuẩn bị ở tư thế hít đất.
– Tập trung lực vào 2 tay và hít thật sâu đồng thời thu chân lên trước như tư thế ngồi xổm. Sau đó bật nhảy cả người lên cao.
– Động tác thực hiện khoảng 20 lần. 10 lần đầu tiên tập với tốc độ hơi chậm, sau đó tăng dần và cuối cùng giảm tốc độ khi gần kết thúc.

Bài tập giảm cân hiệu quả số 2: Gập bụng

Mỡ bụng – nỗi ám ảnh của không ít người, đây cũng chính là nguyên nhân không nhỏ gây ra chứng béo phì. Gập bụng – bài tập giảm cân hiệu quả cho nam và cả nữ giới sau, thật sự là sự lựa chọn hoàn hảo dành cho bạn.

bài tập giảm cân hiệu quả cho nam 2| lykos.vn

Cách thực hiện:
– Nằm ngửa trên sàn, 2 chân gập vuông góc, 2 bàn chân chạm sàn, 2 tay đặt sau gáy.
– Tập trung lực vào bụng rồi gập toàn bộ thân trên lên. Giữ khoảng 2s rồi hạ xuống.
– Thực hiện động tác khoảng 15 lần. Bạn có thể tăng dần tốc độ gập bụng khi đã quen.

Gập nghiêng người – bài tập giảm cân số 3

Nghiêng người gập bụng là động tác khá khó thực hiện. Bạn hãy chú ý đến nhịp thở, tư thế chân và tay để việc tập luyện được dễ dàng hơn. Với bài tập này, nhóm cơ bụng và đùi chịu lực tác động nhiều nhất, giúp đánh tan mỡ thừa hiệu quả.

bài tập giảm cân hiệu quả cho nam 3| lykos.vn

Cách thực hiện:
– Nằm nghiêng người, thẳng lưng, 2 tay để thẳng tự nhiên trên đầu 2 chân chụm lại song song với mặt sàn.
– Dùng lực nâng toàn bộ thân trên lên, đồng thời nhấc 2 chân lên cao. Giữ nguyên khoảng 2s rồi hạ xuống về tư thế ban đầu.
– Thực hiện động tác cho mỗi bên khoảng 10 lần.

Bài tập giảm cân cho nam tại nhà số 4: Đạp xe (Vặn mình)

Vặn mình hay còn gọi là động tác đạp xe giúp bạn tác động đến hầu như tất cả các cơ toàn thân. Cả cơ thể được vận động, giúp tiêu tốn khá nhiều năng lượng, hỗ trợ giảm cân hiệu quả.

bài tập giảm cân hiệu quả cho nam 4| lykos.vn

Cách thực hiện:
– Nằm ngửa, 2 chân để song song với sàn, 2 tay để sau gáy.
– Nâng người và thân trên lên, đồng thời co chân trái lên và nghiêng sang phải, cùng đó nghiêng người sang phải, chân phải vẫn duỗi thẳng. Giữ nguyên khoảng 3s rồi trở về tư thế ban đầu.
– Thực hiện tương tự với bên chân còn lại, mỗi bên 10 lần.

Giảm cân hiệu quả với bài tập số 5: Nâng chân vặn mình

Trong chuỗi bài tập Cardio, không thể thiếu động tác nâng chân vặn mình. Các tư thế trong bài tập không khó nhưng cũng cần sự tập trung để thực hiện cho chính xác nhằm đạt kết quả cao nhất. Cơ hông, đùi và bụng sẽ chịu tác động nhiều nhất với bài tập này.

Cách thực hiện:
– Ngồi ngửa trên sàn, 2 chân khép lại đặt song song, 2 tay chống vuông góc sao cho người ngả khoảng 45 độ so với mặt sàn.
– Nâng chân cao và nghiêng sang bên phải, đồng thời người nghiêng sang trái, tay phải giơ lên cao, tay trái giữ nguyên. Giữ tư thế này khoảng 3s thì trở về ban đầu.
– Thực hiện động tác khoảng 10 lần mỗi bên.

Các bài tập giảm cân hiệu quả cho nam Cardio với đặc tính tiêu tốn nhiều calo trong quá trình tập, có thể đánh tan mỡ thừa tại những vị trí trọng yếu. Các động tác này có khả năng hỗ trợ giảm cân hiệu quả cho nam giới và cả nữ giới. Duy chỉ có 1 lưu ý, những người bị bệnh về tim mạch và huyết áp cần hạn chế tập luyện, nếu tập nên có sự chỉ dẫn của huấn luyện viên để tránh ảnh hưởng tiêu cực đến sức khỏe.


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