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Làm sao để tập gym nam đúng và hiệu quả?

Làm sao để tập gym nam đúng và hiệu quả?


Bạn tới phòng tập gym nam và hăng hái tập luyện nhưng lại không thấy hiệu quả. Một cơ thể cuồn cuộn cơ bắp chưa thấy thì sự chán nản đã xuất hiện. Vậy thì rất có thể bạn đang không tập đúng những nguyên tắc dưới đây.

  1. Kết hợp hít thở

Rất nhiều người khi bắt đầu những bài tập gym nam không hề có khái niệm kết hợp với hít thở. Việc này cực kỳ quan trọng trong quá trình tập thể hình. Sau đây là một số lỗi mà bạn thường xuyên mắc phải:

Nín thở quá lâu

Rất nhiều người gập  bụng, nâng tạ tới 10 cái mới thở 1 lần, kết quả là mặt mũi tái, mệt mỏi. Hay cũng có những người lấy sức thở một hơi rồi tập liền một mạch 3-4 cái khiến mặt đỏ bừng, đổ nhiều mồ hôi. Tất cả những điều trên đều sai trong tập gym nam.

Thở không đúng cách

Một số người thở quá nông, nhưng một số người lại hít thở quá sâu nên không đem lại hiệu quả.

tập gym nam | Lykos.vn

Một số nguyên tắc hít thở đúng trong quá trình tập gym cho nam:

Khi bắt đầu động tác thì bạn nên hít vào và kết thúc động tác thì thở ra.

Bạn có thể hít thở theo 2 hướng sau:

  • Hít bằng mũi và thở ra bằng miệng. Cách thở này có ưu điểm là giúp bạn đẩy hơi ra nhanh để có thể tiếp tục lấy hơi cho nhịp thở tiếp theo. Tuy nhiên cách hít thở này khiến bạn mất nước nhanh. Cách thở này phù hợp cho những bài tập gym nam nặng, cường độ nhanh trong thời gian ngắn.
  • Cả hít và thở bằng đường mũi. Cách này sẽ giữ sức cho bạn khá tốt, ít mất nước nhưng lại cũng không dễ thực hiện.
  1. Tập gym nam theo một giáo trình khoa học

Rất nhiều người cho rằng cứ tới phòng tập gym nam, tập hết tất cả các loại máy móc từ chạy bộ, nâng tạ, cardio…là có thể sở hữu thân hình cơ bắp nảy nở. Điều này không những làm bạn khó đạt được hiệu quả mà có thể còn phản tác dụng, làm cơ bị dị hóa, không phát triển.

Để có được thân hình như mong muốn, bạn nên tìm hiểu từ huấn luyện viên(HLV) hoặc những bạn tập đã có thành quả và kinh nghiệm để có được một giáo trình tập gym nam tốt nhất.

Hẳn bạn sẽ băn khoăn tại sao không lên mạng và tìm giáo trình mà cần tới HLV? Tất nhiên, bạn có thể làm theo như chỉ dẫn trên các website thể hình nhưng hãy tìm tới những trang uy tín. Tốt nhất bạn nên hỏi HLV để có được giáo án khoa học và  phù hợp. Nên tập từ cơ bản tới nâng cao, không vội vàng mà bỏ tắt.

tập gym nam 2

Một số nguyên tắc tập gym nam bạn cần lưu ý:

  • Không nên tập 2 ngày liên tiếp cho cùng một nhóm cơ. Các nhóm cơ phụ thì cần 48h để nghỉ ngơi. Đối với các nhóm cơ chính thì cần thời gian nghỉ ngơi lâu hơn lên 72h.
  • Nên tập luyện các nhóm cơ chính và phụ xem kẽ nhau để tránh trường hợp có ngày tập quá nặng, có ngày tập nhẹ nhàng.
  • Chọn mức tạ phù hợp với sức khỏe để có thể nâng từ 8-12 lần mỗi hiệp.
  • Nên tập luyện liên tục và thường xuyên. Tránh trường hợp sau khi thấy hình thể đã đạt như ý thì dừng lại.
  1. Thời gian tập đủ, khởi động kỹ trước khi tập, thả lỏng sau tập

Một buổi tập gym nam nên kéo dài từ 45 đến 90 phút. Nếu kéo dài lâu hơn có thể làm cơ thể cạn kiệt năng lượng, gây mệt mỏi. Bạn cũng không tập trung tinh thần hưng phấn như trước dẫn tới mệt mỏi và giảm hiệu quả tập.

Không chỉ tập gym nam mà bất kỳ môn thể thao nào cũng cần yêu cầu khởi động kỹ trước khi tập. Việc làm ấm cơ thể trước sẽ kích thích hệ thống tuần hoàn hoạt động. Từ đó tăng cường lưu thông máu, bơm oxy tới các cơ bắp. Điều này giúp giảm quá trình chấn thương xương, khớp hay cả cơ bắp.

Một hoạt động quan trọng khác khi tập gym cho nam nữa đó chính là giảm dần cường độ tập khi muốn hoàn thành buổi tập. Việc này cũng giống như bạn vận hành một chiếc xe. Muốn cho xe dừng lại an toàn, cách tốt nhất là bạn đi chậm hơn và từ từ bóp phanh. Nếu trong trường hợp phanh gấp sễ gây ra một số vấn đề nhỏ hoặc lớn. Tập gym cũng vậy, khi bạn đang vận động với cường độ cao, không nên dừng đột ngột dễ làm cơ thể choáng.

Sau buổi tập gym nam, bạn nên thả lỏng cơ thể để giúp:

  • Đưa nhịp tim dần trở lại ổn định
  • Tránh làm cơ bắp co cứng gây đau nhức.
  • Giảm nguy cơ bị choáng, chóng mặt
  • Thư giãn cơ bắp.

Hãy thực hiện 3 nguyên tắc tập gym nam trên để sở hữu một thân hình chuẩn 6 múi, vạm vỡ và đầy nam tính.

Xem thêm : Tập gym cho nữ


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