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Mỡ bụng là nỗi ám ảnh cực khó chịu không chỉ riêng chị em mà cả cánh mày râu. Với 5 bài tập thể dục giảm mỡ bụng nhanh nhất vào buổi sáng cực dễ dưới đây, bạn khỏi lo “kẻ thù xấu xí” này làm vòng 2 phát phì nữa. Cùng chuyên mục tập gym giảm cân nam tìm hiểu chi tiết bài tập thể dục giảm mỡ bụng chi tiết qua bài viết dưới đây.

Bài tập thể dục giảm mỡ bụng nhanh nhất

Bài tập thể dục giảm mỡ bụng 1: Tập nằm gập

Đây là bài tập giảm mỡ bụng dễ dàng không cần bất kỳ công cụ hỗ trợ nào và bạn có thể tập ngay tại nhà. Nếu kiên trì tập luyện vào buổi sáng bạn sẽ thấy vòng 2 của mình thon gọn và giảm được ít nhất 3-4 cm trong vòng 1 tháng.

bài tập thể dục giảm mỡ bụng nhanh nhất
Bài tập thể dục giảm mỡ bụng nhanh nhất hiệu quả

Xem thêm:

Hướng dẫn tập:

  • Lót một tấm thảm xuống dưới sàn nhà, sau đó bạn nằm thẳng, co 2 chân sao cho bắp chân vuông góc với đùi, hai tay áp vào tai trong khi đó khủy tay mở rộng ra hai bên.
  • Dùng cơ bụng nâng người lên, đồng thời hít thở thật sâu.
  • Hạ cơ thể xuống từ từ và nhẹ nhàng thở ra.
  • Tiếp tục lặp lại 10 lần để đạt được hiệu quả

Bài tập 2: Gập bụng vặn người

Cũng giống như bài tập thể dục giảm mỡ bụng sau sinh, bài tập thể dục giảm mỡ bụng nhanh nhất vào buổi sáng này khá đơn giản nhưng hiệu quả lại khiến bạn không khỏi ngạc nhiên đấy. Bài tập này không chỉ giúp bạn xua tan mỡ bụng mà còn giúp cho bắp chân thon gọn và đẹp hơn. Cực kỳ phù hợp cho dân văn phòng ít vận động.

Hướng dẫn tập:

  • Bạn nằm ngửa ra sàn, 2 chân duỗi song song, 2 tay đặt sát vào tai, khủy tay mở rộng ra hai bên.
  • Từ từ nâng đồng thời đầu và 2 chân lên. Lưu ý 2 chân co tạo thành góc 90 độ.
  • Quay đầu và vai sang bên trái đồng thời co chân trái lên.
  • Đầu và chân vẫn nâng, tiếp tục quay đầu và vai sang bên phải, đồng thời duỗi chân trái, co chân phải.
  • Lặp lại động tác này từ 10-15 lần.

Bài tập 3: Đu xà

Khác với hai bài tập thể dục giảm mỡ bụng nhanh nhất trên thì bài tập này người tập cần sử dụng đạo cụ hỗ trợ và mức độ khó cũng được nâng lên. Bài tập này yêu cầu người tập có thể lực tốt và cần khởi cẩn thận trước khi vào tập luyện.

Bù lại, kết quả mà bạn thu được từ bài tập giảm mỡ bụng bằng đu xà sẽ làm bạn ưng ý bởi lẽ không chỉ giúp có vòng eo thon gọn phẳng lỳ mà phần mỡ ở tay, lưng cũng được loại bỏ, cơ thể trở nên săn chắc và khỏe mạnh hơn.

Hướng dẫn tập:

Trước tiên bạn cần chuẩn bị 1 xà đu. Bạn có thể mua loại chuyên dụng gắn vào tường tiện lợi. Hoặc nếu không có điều kiện bạn có thể sử dụng xà đu thông thường để tập xà cũng được.

  • Tiếp theo bạn nắm hai tay vào xà. Hai tay nên rộng hơn vai.
  • Bạn đu người lên, hai chân co lên càng cao càng tốt sao cho đùi ép sát vào ngực. Đồng thời bạn cũng nâng hông lên cao.
  • Giữ tư thế này trong 2-3 giây, sau đó từ từ duỗi chân và trở về tư thế ban đầu.
  • Tiếp tục lặp lại động tác từ 20-30 lần.

Bài tập kết hợp hít đất và bật nhảy

Bài tập thể dục giảm mỡ bụng nhanh nhất này là sự kết hợp giữa 2 động tác: bật nhảy và hít đất. Cách thức tập đơn giản nhưng lại giúp bạn đốt cháy hơn 50% lượng mỡ thừa so với những bài tập thông thường khác. Ngoài ra còn giảm mỡ toàn thân đồng thời mang lại vẻ thon gọn săn chắc cho bắp đùi. Nếu bạn tập thường xuyên thì bài tập hít đất và bật nhảy này giúp bạn rèn luyện sự dẻo dai và sức chịu đựng cho cơ thể.

bài tập thể dục giảm mỡ bụng nhanh nhất
Bài tập thể dục giảm mỡ bụng nhanh nhất là sự kết hợp giữa 2 động tác: bật nhảy và hít đất

Hướng dẫn tập:

Hai tay dang rộng bằng vai chống xuống sàn nhà sao cho vuông góc với sàn, đứng bằng mũi chân. Hai chân hơi khép lại, để song song, đầu gối thả lỏng.

  • Từ vị trí hít đất, 2 tay giữ nguyên, nhảy hai chân lên cao. Lúc này, lực sẽ dồn hết toàn bộ lên 2 tay.
  • Bạn hạ chân xuống trên mũi chân theo tư thế ngồi xổm.
  • Tiếp tục nhảy lên và duỗi 2 chân thẳng ra trở lại tư thế hít đất ban đầu.
  • Thực hiện hít đất 1 nhịp.
  • Đây là kết thúc 1 lần thực hiện. Tiếp tục thực hiện lại các thao tác này nhanh nhất có thể trong 1 phút.

Bài tập Squat cơ bản

Bài tập thể dục giảm mỡ bụng nhanh nhất Squat này đang được nhiều chị em yêu thích. Tập squat đem lại sự thay đổi tích cực cho toàn bộ cơ thể. Đặc biệt với cơ bụng, cơ đùi và cơ mông. Từ đó giúp các cơ săn chắc, không bị chảy xệ hoặc tích tụ mỡ dưới da.

Hướng dẫn tập:

  • Đứng thẳng, 2 tay giơ trước ngực , chân rộng bằng vai. Lưng thẳng tự nhiên.
  • Từ từ hạ thấp cơ thể từ phần hông trở xuống đồng thời đẩy hông ra phía sau. Lưng vẫn giữ thẳng, phần eo giáp hông cong vào tạo thành chữ S.
  • Hạ người xuống càng sâu càng tốt sao cho bắp đùi song song với sàn nhà.
  • Trở về tư thế ban đầu và lặp lại các động tác từ 10-15 lần.

Những bài tập thể dục giảm mỡ bụng nhanh nhất vào buổi sáng trên đây cực kỳ đơn giản và dễ thực hiện. Do đó, chỉ cần bạn chăm chỉ tập luyện thì chắc chắc bạn không những có vòng eo thon gọn, phẳng lì mà còn có một vóc dáng chuẩn cực mê ly.

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