Cách tập gym hiệu quả cho nữ với lịch tập 6 ngày trong tuần

Nhắc đến bài tập gym hiệu quả cho nữ thì hẳn ai cũng mong muốn sở hữu một thân hình chuẩn, săn chắc. Tuy nhiên cũng có nhiều bạn nữ luyện tập các bài tập gym giảm cân nữ nhưng kết quả không khả quan cho lắm. Đa số đều muốn đến phòng tập gym nhưng còn e ngại liệu tập gym có làm cho cơ bắp cuồn cuộn như nam giới. Vậy cách cách tập gym hiệu quả cho nữ được thực hiện như thế nào. Hãy cùng Tapgym.net tìm hiểu nhé!

Cách tập gym hiệu quả cho nữ

Những cách tập gym hiệu quả cho nữ để giảm cân hiệu quả
Những cách tập gym hiệu quả cho nữ để giảm cân hiệu quả

1. Tập Cardio

Hướng dẫn cách cách tập gym hiệu quả cho nữ: lịch tập 6 ngày trong tuần

Tập Cardio đóng vai trò quan trọng trong việc cải thiện quá trình cung cấp oxy cho cơ bắp và tiêu mỡ cho một thân hình mảnh mai hơn, săn chắc, thon thả hơn. Đối với bất kỳ hình thức cardio nào (thông thường là chạy với máy chạy bộ, nhưng phương pháp này sẽ có hiệu quả tốt cho bất cứ một bài cardio nào khác mà bạn chọn), chắc chắn rằng bạn bắt đầu với một tốc độ chậm, và cứ 2 phút thì tăng tốc độ một lần cho đến khi bạn đạt đến mức độ mà bạn mong muốn.

Đây mới chỉ là khởi động thôi nhé! Để làm cho việc này dễ dàng hơn, chúng tôi đã ghi lại mức độ “công lực” vào những ngày cụ thể của các lịch tập cụ thể:

– Ở một mức độ 6/10 “công lực”, bạn nên thở đều đặn, nhưng sâu, và khi tập vẫn có thể nói được một câu hoàn chỉnh mà không thấy quá khó khăn.

– Ở một mức độ 8/10, bạn thở hổn hển, và rất khó khăn để có thể nói một vài từ ngắn.

– Hãy nhớ nghỉ ngơi sau đó, cứ 2 phút lại giảm tốc độ cho đến khi bạn cảm thấy thoải mái hơn.

Kế hoạch luyện tập cho nữ gồm có 5 ngày tập, trong đó:

– Cả 5 ngày: Nâng tạ

– 3 ngày trong số 5 ngày đó: 10-20 phút Cardio

– 2 ngày còn lại trong tuần: Nghỉ ngơi

Những cách tập gym hiệu quả cho nữ để giảm cân hiệu quả
Những cách tập gym hiệu quả cho nữ để giảm cân hiệu quả

2. Hãy nâng tạ!

Trong thể hình, nói đến phái nữ là nói đến “Toning”, ý nói “muốn có cơ bắp nhưng không quá nhiều”. Rất nhiều người cho rằng thực hiện các động tác cố định kéo dài từ ngày này sang ngày khác sẽ làm cho cơ thể săn chắc. Tuy nhiên, có một cơ thể săn chắc thực sự có nghĩa là bạn có được cơ bắp mạnh mẽ với một tỷ lệ nhỏ chất béo cơ thể để cung cấp hiệu ứng “toning”.

Vì vậy để có được cơ thể săn chắc, bạn phải biết kết hợp chế độ ăn uống hợp lý với quá trình tập luyện chăm chỉ. Hãy thử bài tập gym hiệu quả cho nữ như bài nâng tạ nặng hay vừa sức, nghỉ ngơi ít sẽ cho phép cơ thể đốt cháy mỡ thừa nhiều hơn. Vì thế, trong mỗi lịch trình tập cho nữ, chúng ta sẽ tập trung chủ yếu vào nâng tạ vừa phải và hơi nặng hơn để có được vóc dáng chuẩn.

3. Đặt mục tiêu 10-12 reps

Bây giờ thì bạn đã biết nếu muốn có một thân hình đẹp thì trước tiên bạn phải rèn luyện các cơ bắp hiệu quả trước. Để làm được như vậy, bạn phải nâng 10-12 reps. Đây là mức tập thích hợp nhất để rèn luyện cơ bắp cho phái nữ.

Đối với các bài tập không dùng tạ, số lượt bạn phải thực hiện sẽ nhiều hơn. Bởi vì khi bạn tập những bài tập như vậy, không có tạ để buộc bạn phải tập luyện nghiêm túc, bạn sẽ dễ sa vào việc thư giãn và tập luyện không được hiệu quả, lãng phí thời gian. Nhưng với số lượt nhiều hơn, những bài tập đòi hỏi ít sức lực hơn này lại đặc biệt có hiệu quả trong việc tăng cường sức mạnh các cơ.

Khi thực hiện các cách cách tập gym hiệu quả cho nữ và khi khởi động, bạn cũng nên đặt mục tiêu cao hơn với nhiều lượt hơn. Khi khởi động, rất ít khi chúng ta phải sử dụng nhiều loại tạ. Mục tiêu của khởi động là rèn luyện sự dẻo dai của cơ bắp và sự hoạt động của khớp xương, giảm nguy cơ chấn thương nhiều nhất có thể.

4. Nghỉ giữa mỗi hiệp và bài tập khác nhau

Nếu bạn muốn làm cơ thể săn chắc thì chắc chắn là bạn phải để cho các cơ nghỉ ngơi khoảng 30 giây đến 1 phút giữa mỗi hiệp, và nghỉ 2-3 phút giữa hai bài tập thể hình khác nhau.

Nghỉ ngơi là cách tốt nhất để các cơ được phục hồi sau khi rèn luyện, nếu cơ không được nghỉ ngơi thường xuyên thì không chỉ bạn cảm thấy mệt mỏi và không tập luyện được lâu dài mà mô cơ cũng bị lao động quá tải.

Trên đây là những cách cách tập gym hiệu quả cho nữ và những điều cần biết khi các bạn nữ muốn tập gym giảm cân. Chúc các bạn luôn xinh đẹp!

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    работы оплата при получении. После подтверждения заказа наши специалисты аккуратно упаковывают товар и передают его на главный почтамп,
    это позволяет максимально быстро отправить и
    доставить Вам посылку. Когда посылка пришла
    в ваше почтовое отделение вам придет
    смс что можете идти забирать посылку.
    Именно при фактическом получении товара
    вы его оплачиваете. В случае если вас не устроил товар или он был поврежден в процессе транспортировки
    вы можете его обменять или вернуть деньги в соответствии
    с законодательством. Многие недобросовестные конкуренты демпингуют ценами и экономят на качестве товара, по этому
    остерегайтесь слишком низких цен так как это всегда экономия на качестве.

    И тем более нельзя вносить ни каких предоплат так как в большинстве случаев
    это мошенники!

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