Bài tập gym giảm mỡ bụng cho nữ phù hợp với từng đối tượng

Muốn có bài tập gym giảm mỡ bụng cho nữ đạt hiệu quả giảm béo tốt nhất bạn cần áp dụng những phương pháp giảm cân phù hợp với cân nặng và thể trạng của mình. Bên cạnh đấy, một chế độ ăn kiêng hợp lý và kiên trì luyện tập thể dục thì chỉ trong thời gian ngắn, bạn sẽ lấy lại số đo vòng eo như ý muốn. Cùng Tapgym.net tìm hiểu những bài tập gym giảm mỡ bụng cho nữ hiệu quả qua bài viết sau đây nhé!

Bài tập gym giảm mỡ bụng cho nữ

Bài tập gym giảm mỡ bụng cho nữ hiệu quả ngay tại nhà
Bài tập gym giảm mỡ bụng cho nữ hiệu quả ngay tại nhà

1. Bài tập gập bụng vặn người

Bài tập gym giảm mỡ bụng cho nữ đầu tiên bằng bài tập vặn người

– Bước 1: Ngồi trên sàn hơi ngả người ra phía sau

– Bước 2: 2 tay soải chống ở chống ở sau cong nhẹ cùi chỏ.

– Bước 3: Nâng 2 chên lên khỏi sàn, một chân duỗi thẳng, một chân co đồng thời vặn người sang phải.

– Bước 4: Với bài tập thể dục giảm mỡ bụng này bạn hãy co lại vị trí cũ và vặn người sang bên kia.

2. Surfies – Động tác lướt ván

Surfies – Bài tập gym giảm mỡ bụng cho nữ bằng động tác lướt ván

Một trong những bài tập gym cho nữ này tương đối gần giống với bài tập thể dục giảm cân là Burpee, bạn hãy thực hiện theo các bước sau:

Bài tập gym giảm mỡ bụng cho nữ hiệu quả ngay tại nhà
Bài tập gym giảm mỡ bụng cho nữ hiệu quả ngay tại nhà

– Bước 1: Đứng thẳng, chân rộng bằng vai, hai tay duỗi thẳng.

– Bước 2: Ngồi xuống đặt 2 tay lên sàn và bật 2 chân ra sau về tư thế chống đẩy.

– Bước 3: Thực hiện 1 động tác hít đất sau đó bật nhảy lên về tư thế đứng với 1 chân trước 1 chân sau như tư thế của những vận động viên lướt ván.

– Bước 4: Bật nhảy lên cao kết hợp co gối lên cao chạm vào 2 lòng bàn tay của bạn. Tiếp đất và trở lại tư thế ban đầu và thực hiện lại bài tập giảm mỡ bụng nhanh này nhiều lần.

Chế độ dinh dưỡng hợp lý

Kết hợp chế độ ăn nhiều rau xanh và hạn chế chất béo để giảm cân
Kết hợp chế độ ăn nhiều rau xanh và hạn chế chất béo để giảm cân

Việc thực hiện tập gym giảm mỡ bụng cho nữ hiệu quả thì không thể không nói đến tầm quan trọng của một chế độ ăn kiêng giảm cân hợp lý. Một nguyên tắc tập thể hình nữa đó là nên có chế độ dinh dưỡng cho người tập thể hình hợp lý. Chế độ dinh dưỡng quyết định 50% việc tập thể hình hiệu quả hay không bởi vì việc luyện tập chỉ mang tính kích thích, cơ có phát triển được hay không là do dinh dưỡng.

Những người tập thể hình nên ăn nhiều thực phẩm chứa protein. Đây là 1 chất rất quan trọng trong việc xây dựng phát triển cơ bắp. Một số thực phẩm giàu protein như thịt, cá trứng sữa. Lưu ý là nên ăn thịt nạc, chứa ít mỡ để đảm bảo sức khỏe và duy trì thành tích. Tuy nhiên chế độ dinh dưỡng cho người tập thể hình cần kết hợp hài hòa giữa carbonhydrat – protein – chất béo và các chất dinh dưỡng khác.

Trên đây là bài viết về cách giảm béo bụng cho nữ hiệu quả bằng các bài tập gym giảm cân và thực hiện nghiêm ngặt chế độ ăn khoa học thì việc giảm cân của bạn sẽ như ý thôi!


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