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Deadlift: Bài tập cơ bắp hiệu quả và đơn giản

tap-deadlift

Deadlift có lẽ là động tác hiệu quả nhất trong các động tác thể hình thường gặp. Không chỉ có tác dụng lên phần cơ mông và cơ đùi, deadlift còn tác động đến các nhóm cơ vai, cơ lưng và cơ ngực.

Hiếm có động tác nào có thể hoạt động cùng lúc nhiều nhóm cơ trên cơ thể như deadlift. Không chỉ vậy, động tác này còn rất gần gũi với các hoạt động trong đời sống hàng ngày (khi bạn phải một mình bê vác vật nặng..). 
Bốn biến thể sau đây của deadlift sẽ mang lại cho bạn sức mạnh phân bố đều khắp cơ thể. Bạn có thể tự tạo một lịch trình tập riêng phù hợp với bản thân, tập với cân nặng tối đa nhưng lặp lại ở mức độ vừa phải. Mỗi động tác từ 2 đến 4 lượt.Trap Bar Deadlift

Phù hợp với những người mới bắt đầu

Bài tập cơ bắp hiệu quả

Cách thực hiện: Đứng trong tạ đòn dạng trap bar dưới đất (như hình), hạ thấp trọng tâm cơ thể bằng cách gập hông và đầu gối cho đến khi 2 tay cầm được vào tạ. Đây là tư thế bắt đầu. Dùng lực của chân để đứng dậy, tới khi người gần thẳng (tránh đứng thẳng vì sẽ gây tổn thương cột sống). Hạ xuống để quay lại vị trí ban đầu.

Sumo Deadlift

Phù hợp với những người cao, cơ thể không linh hoạt
Bài tập cơ bắp hiệu quả

Cách thực hiện: Đứng thẳng, chân rộng gấp đôi vai, lưng thẳng, hạ trọng tâm cơ thể cho đến khi 2 tay cầm được tạ. Lòng bàn tay hướng vào trong, khoảng cách giữa 2 tay nhỏ hơn vai. Đây là vị trí bắt đầu. Đứng dậy, đẩy hông ra phía trước. Hạ tạ xuống để quay lại vị trí ban đầu.

Wide-grip Deadlift

Phù hợp với những người muốn có lưng hình chữ V.

Bài tập cơ bắp hiệu quả

Cách thực hiện: Đứng 2 chân rộng bằng vai, hạ thấp cơ thể đến khi 2 tay cầm được tạ, hai tay đặt rộng gấp đôi vai, lòng bàn tay hướng vào trong, đây là vị trí bắt đầu. Giữ lưng hơi cong, đứng dậy và đẩy hông về phía trước, sau đó hạ xuống từ từ để quay về vị trí ban đầu.

Dumbbell Single-leg straight-leg Deadlift

Tác dụng: tạo sức mạnh cho phần cơ bụng dưới và phòng tránh đau lưng.

Bài tập cơ bắp hiệu quả

Cách thực hiện: Cầm một cặp tạ đơn phía trước đùi, giữ cho chân phải thẳng với lưng, đây là vị trí bắt đầu. Hạ thấp phần thân trên cơ thể (cúi xuống) cho đến khi nó gần song song với sàn, từ từ đứng thẳng dậy để quay về vị trí ban đầu.

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