Hướng dẫn tập gym tại nhà cho nam bằng 3 bài tập thể hình

3 bài tập gym tại nhà cho nam giới sau đây có công dụng giảm cân, giảm mỡ bụng, săn cơ hiệu quả. Tiết kiệm thời gian đến phòng tập gym, không tốn nhiều dụng cụ, lại sở hữu thân hình hấp dẫn, vậy còn lý do gì bạn không thử sức ngay?. Hãy bắt đầu “hành trình” tập thể hình tại nhà với 3 bài tập gym tại nhà cho nam sau đây.

3 bài tập gym tại nhà cho nam

Bài tập gym tại nhà cho nam số 1: Spiderman

Hướng dẫn tập gym tại nhà cho nam
Hướng dẫn tập gym tại nhà cho nam

 

Khi nhắc đến tập gym tại nhà, bài tập đầu tiên không thể bỏ qua chính là Spiderman. Tập trung lực nhiều nhất vào bụng và cơ ngực, giúp giảm mỡ bụng và săn cơ vòng 1 hiệu quả. Đặc biệt, với việc co chân lên cao, động tác còn hỗ trợ tăng vòng 3 và kéo giãn cơ chân.

Cách thực hiện:

+ Chuẩn bị ở tư thế chống đẩy: 2 tay dang rộng bằng vai, 2 chân mở rộng vừa phải.

+ Hạ thấp người xuống, giữ cổ thẳng. Hít sâu lại.

+ Đồng thời, co chân phải lên gần ngực nhưng chân không chạm sàn. Giữ nguyên khoảng 2 giây rồi trở về tư thế ban đầu.

+ Thực hiện động tác khoảng 5 lần.

+ Nghỉ giữa mỗi lần khoảng 10 giây.

Bài tập gym tại nhà cho nam số 2: Squats

 

Hướng dẫn tập gym tại nhà cho nam
Hướng dẫn tập gym tại nhà cho nam

Với phương châm không cần dụng cụ, Squat chính là bài tập thể hình tại nhà được ưa chuộng tiếp theo. Đánh tan mỡ thừa vòng 2, nâng mông, giúp tăng size vòng 3 và săn chắc hơn là ưu điểm nổi bật của động tác này. Nhìn tưởng chừng đơn giản, nhưng để có kết quả tốt nhất, bạn hãy thực hiện đúng như sau.

Cách thực hiện:

+ Đứng thẳng, 2 tay để song song về phía trước.

+ Hạ thấp trọng tâm, ngồi song song với mặt đất hoặc sâu hơn. Lúc này tay vẫn giữ nguyên và mắt nhìn thẳng về phía trước.

+ Giữ nguyên khoảng 20-30 giây rồi trở về tư thế ban đầu.

+ Chú ý: Vai – lưng – mông tạo thành 1 đường chéo, đầu gối hướng ra ngoài, bàn chân mở rộng. Bụng hóp và ngực hơi ưỡn về phía trước.

+ Thực hiện động tác khoảng 5 lần.

Bài tập thể hình tại nhà cho nam số 3: Burpees

Chuỗi động tác liên hoàn Hít đất bật nhảy giúp bạn vận động toàn thân. Các cơ được kéo căng, duỗi hoàn toàn thoải mái. Bài tập tập gym tại nhà cho nam này giúp đốt cháy nhiều hơn 50% mỡ thừa so với bài tập thông thường. Mỡ bụng, mỡ đùi và mỡ bắp chân giảm đáng kể sau thời gian tập. Khi tập thường xuyên còn giúp tăng sức bền và sự dẻo dai cho cơ thể.

Cách thực hiện:

+ Chuẩn bị: Thu 2 chân lại, người ở tư thế ngồi. Chống 2 tay xuống nền, úp lòng bàn tay xuống. Lấy mũi chân làm điểm tựa.

+ Dùng sức bật người ra, chân duỗi về phía sau. Lúc này thực hiện chống đẩy khoảng 1-2 lần.

+ Sau đó thu chân lại, trở về tư thế chuẩn bị. Rồi bật người lên cao, 2 tay giơ thẳng lên trời. Cuối cùng để chân chạm đất. Lúc này mới kết thúc 1 chu trình.

+ Thực hiện động tác khoảng 5 lần, tuỳ vào thể trạng của bạn.

Tập gym tại nhà cho nam không còn khó khăn với các chàng khi 3 bài tập được hướng dẫn rất chi tiết ở trên. Mơ ước sở hữu thân hình săn chắc và gợi cảm không còn quá xa vời nếu bạn tập luyện nghiêm túc. Hãy hành động vì cơ thể, vì sức khoẻ của bạn ngay hôm nay!

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