7 Bai Tap Nguc Cuc Hieu Qua Voi Ghe Tap Ta Giup Ban So Huu Co Nguc Dep



Gioi Thieu Ve Tam Quan Trong Cua Viec Tap Nguc

Co nguc la mot trong nhung nhom co quan trong nhat tren co the, khong chi giup tang cuong suc manh ma con tao nen ve dep can doi. Viec tap luyen nguc dung cach voi ghe tap ta Bao An Sport se giup ban phat trien co bap dong deu, cai thien suc manh tong the va nang cao hieu suat trong cac hoat dong the thao khac. Duoi day la 7 bai tap nguc hieu qua nhat voi ghe tap ta ma ban khong nen bo qua.

1. Bai Tap Bench Press - Nen Tang Phat Trien Co Nguc

Bench Press (day nguc) la bai tap kinh dien nhat de phat trien co nguc. Ban nam ngua tren ghe, hai tay cam ta voi khoang cach rong hon vai. Ha ta tu tu xuong nguc, sau do day len manh me. Bai tap nay tac dong len toan bo co nguc, dac biet la phan nguc giua va nguc tren.

2. Incline Dumbbell Press - Tap Trung Vao Nguc Tren

Dieu chinh ghe nghieng khoang 30-45 do de tap trung vao phan nguc tren. Cam ta don bang hai tay, day len thang huong tran nha roi ha xuong tu tu. Bai tap nay giup can bang phat trien co nguc, tranh tinh trang nguc xe do chi tap trung vao phan duoi.

3. Decline Bench Press - Phat Trien Nguc Duoi

Nguoc lai voi Incline Press, Decline Bench Press thuc hien tren ghe doc xuong. Bai tap nay nham vao phan nguc duoi, giup tao duong cong dep cho co nguc. Luu y giu chac chan vao gia do de tranh truot khoi ghe khi tap.

4. Dumbbell Fly - Co Lap Co Nguc Hieu Qua

Dumbbell Fly la bai tap co lap tuyet voi cho co nguc. Nam ngua tren ghe, hai tay cam ta dang rong sang hai ben roi khep lai nhu dong tac om cay. Bai tap nay giup keo dan va phat trien cac soi co nguc, tao do rong cho nguc.

5. Cable Crossover - Tang Cuong Do Deo Dai Cho Co Nguc

Neu phong tap cua ban co may keo cap, dung bo qua Cable Crossover. Dung giua hai may keo cap, keo tay cam tu tren cao xuong phia truoc va hoi cheo xuong duoi. Bai tap nay giup co nguc hoat dong lien tuc trong suot qua trinh tap.

6. Close-Grip Bench Press - Ket Hop Tap Nguc Va Tay Sau

Bien the nay cua Bench Press voi tay cam hep hon khong chi tac dong vao nguc trong ma con tap trung vao co tay sau. Day la bai tap tuyet voi de phat trien dong deu ca nguc va tay.

7. Push-Up voi Ta Dia - Bai Tap Bodyweight Nang Cao

Dat ta dia len lung khi thuc hien dong tac chong day de tang cuong do kho. Bai tap nay giup phat trien suc ben co nguc va cai thien su on dinh cua co the.

Loi Khuyen Khi Tap Nguc Voi Ghe Ta

De dat hieu qua cao nhat, hay luon khoi dong ky truoc khi tap, duy tri tu the dung va kiem soat trong luong ta phu hop voi kha nang. Dung quen ket hop cac bai tap nguc voi che do dinh duong giau protein de co bap phuc hoi va phat trien tot nhat.

XEM THEM >>> https://baoansport.vn/dung-cu-tap-gym/ghe-tap-ta/

Ket Luan

Viec ket hop 7 bai tap nguc voi ghe tap ta nay vao chuong trinh tap luyen se giup ban som so huu co nguc san chac, can doi. Hay kien tri va tap luyen dung ky thuat de dat duoc ket qua tot nhat. Nho lang nghe co the va dieu chinh cuong do tap phu hop voi the trang cua ban.