5 bài tập giảm mỡ bụng – đùi – mông hiệu quả

5 bài tập giảm mỡ bụng – đùi – mông hiệu quả

Không chỉ là bài tập giảm mỡ bụng, 5 bài tập đặc biệt sau còn giúp đánh bay mỡ đùi hiệu quả. Mỡ thừa vòng 3 cũng cần loại bỏ khi chúng lỏng lẻo, kém săn chắc do ít tập luyện. Khỏi phải tập nhiều lần mà vẫn đạt kết quả giảm mỡ như ý, tại sao không thử?. Cùng tập luyện ngay nhé, vì 1 mùa hè bung lụa, thả dáng siêu chuẩn.

Plies Squat

Bài tập giảm mỡ bụng, tăng vòng 3 thần thánh Squat chắc chắn không thể thiếu trong bảng xếp hạng này. Nhìn có vẻ nhẹ nhàng và đơn giản, nhưng để thực hiện đúng cũng cần chú ý không nhỏ.

bài tập giảm mỡ bụng 1|

Cách thực hiện:

  • Đứng thẳng, 2 chân rộng hơn vai, 2 tay đặt trước ngực và nắm hờ.
  • Hạ thấp thân người xuống dưới. Lưng và cổ vẫn giữ thẳng.
  • Chú ý nhịp thở để động tác đạt kết quả tốt nhất. Khi đã thành thạo, hạ mông xuống thấp nhất có thể. Nhưng cần đảm bảo mông, lưng và đầu tạo thành 1 đường thẳng hoặc đường xiên.
  • Thực hiện động tác khoảng 5 lần.

Squat bước nhỏ

Với bài tập tăng vòng 3, giảm mỡ bụng này, khi thực hiện các bước nhỏ còn giúp chân bạn thọn gọn hơn. Vừa hạ thấp thân, vừa căng cơ chân để bước đi, sẽ giúp bạn tiêu hao lượng calories đáng kể tích tụ.

bài tập giảm mỡ bụng 2|

Cách thực hiện:

  • Tư thế chuẩn bị giống động tác Piles Squat.
  • Hạ thấp mông, mông hơi đẩy lên cao và hướng về phía sau.
  • Nhẹ nhàng di chuyển từng bước sang bên trái. Đi khoảng 2 bước thì lại qua bên phải.
  • Lặp lại toàn động tác khoảng 5 lần.

Plank đá chân ngang

Sau khi tập di chuyển nhiều, bạn hãy chuyển qua bài tập cơ bụng giảm mỡ ở trạng thái tĩnh này nhé. Dựa trên nền động tác Plank cơ bản, Plank đá sang ngang nâng cao sự hoạt động của hông và chân. Điều này tác động lực trực tiếp vào phần eo, mông và đùi.

bài tập giảm mỡ bụng 3|

Cách thực hiện:

  • Chuẩn bị ở tư thế Plank. 2 tay chống thẳng lên. Mông cao bằng vai.
  • Giữ nguyên khoảng 3 giây. Đưa chân sang ngang 1 góc khoảng 45 độ.
  • Thực hiện mỗi bên khoảng 5 lần.

Gập gối đá chân ngang

Bài tập giảm mỡ bụng đặc biệt này thật ra vẫn dựa trên plank cơ bản mà ra. Sự vận động tích cực của chân và mông làm tăng khả năng giảm mỡ tại đây. Khi tập động tác này, bạn cần chú ý nâng chân lên cao, khoảng gần bằng vai. Biên độ mỡ rộng sẽ làm tăng hiệu qủa của động tác.

bài tập giảm mỡ bụng 4|

Cách thực hiện:

  • Chống 2 tay xuống sàn. 2 chân gập gối chống xuống, sao cho đầu, lưng và mông thẳng hàng.
  • Đá chân lên cao và sang ngang.
  • Thực hiện mỗi bên khoảng 5 lần.

Bài tập giảm mỡ bụng đặc biệt: Nâng cao chân

Gần như là động tác thư giãn cuối bài tập giảm mỡ bụng tại nhà này. Nếu bạn muốn giảm mỡ bắp chân và sở hữu vòng 3 căng đầy thì không thể bỏ qua động tác này.

bài tập giảm mỡ bụng 5|

Cách thực hiện:

  • Nằm sấp, 2 chân duỗi thẳng, 2 tay đặt lên trán.
  • Giữ nguyên phần bụng, nâng chân lên cao nhất có thể.
  • Giữ tư thế trong khoảng 3 giây rồi hạ chân xuống.
  • Lặp lại động tác khoảng 5 lần mỗi bên.

5 bài tập giảm mỡ bụng, đùi và mông  là 5 tư thế, động tác khác nhau, đem lại hiệu quả chuyên biệt và tăng dần. Khi mới bắt đầu tập bạn nên tập với cường độ nhẹ nhàng và nâng dần lên sau 1 thời gian. Chúc bạn tập luyện và giảm cân thành công thành công!



Để lại lời nhắn

* Thông tin bắt buộc và được giữ bí mật.

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