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Nhảy dây, cách tốt để giữ dáng

Nhảy dây

Bạn không có thời gian để đến phòng tập hay không muốn tập thể dục ngoài trời, nhảy dây sẽ giúp bạn giảm cân vừa tiết kiệm thời gian lại chẳng cần đi đâu xa mà tập luyện chính trong ngôi nhà thân yêu của bạn.

Nhảy dây không chỉ giúp bạn cải thiện sức bền,tăng cường sự dẻo dai cho cánh tay và bắp chân mà còn đốt lượng lớn mỡ thừa trong cơ thể.Đây là bài tập giải phóng năng lượng rất lớn

Tác dụng giảm cân hiệu quả của nhảy dây
1. Nhảy dây có tác dụng rất tốt cho cơ thể
Tốt cho tim mạch
Một lợi ích lớn của việc nhảy dây là tăng cường hệ thống tim mạch. Nhảy dây giúp cải thiện hô hấp, giúp tim khỏe mạnh hơn, đồng thời cung cấp oxy và chất dinh dưỡng đến các mô.
Cải thiện cơ bắp

Nhảy dây giữ dáng
2. Nhảy dây:phương pháp để giảm cân hiệu quả.
Nhảy dây là một cách tuyệt vời để cải thiện cơ bắp ở chân và phần dưới cơ thể. Trong lúc nhảy cơ bắp cánh tay,chân hoạt động liên tục và kéo theo là những ngấn mỡ trên cơ thể cũng “nhảy theo”.Mới đầu chắc hẳn bạn sẽ thấy đau ở bàn chân và bắp chân tuy nhiên điều đó sẽ cải thiện hơn rất nhiều vào những lần sau,khi cơ thể đã làm quen với hoạt động thể dục nhanh,liên tục này.

Trước khi bắt đầu áp dụng việc nhảy dây để giảm cân, bạn hãy tìm hiểu quá trình làm thế nào để giảm cân nhanh chóng và hiệu quả. Giảm cân có thể được thực hiện bằng nhiều cách khác nhau. Một người có thể giảm cân bằng cách cắt bỏ năng lượng ra khỏi chế độ ăn uống hàng ngày của họ, họ có thể đốt cháy calo thông qua tập thể dục hoặc họ có thể sử dụng kết hợp bằng cả hai phương pháp.
Nghiên cứu cho thấy, những người giảm cân và giữ dáng eo thon thường sử dụng chế độ ăn uống và tập thể dục để đạt được mục tiêu giảm cân của họ.

Chuẩn bị những gì cho bộ môn này?

Bộ môn này không đòi hỏi bạn phải tốn nhiều tiền để đầu tư, chỉ cần tìm mua những sợi dây chuyên dụng tại các cửa hàng thể thao là bạn có thể bắt đầu luyện tập ngay. Hiện có nhiều loại dây được bán trong các quầy hàng thể thao, nên chọn loại có tay cầm bằng gỗ hoặc nhựa, độ dài phù hợp với chiều cao của bạn (khi bàn châm chạm đất, hai khuỷu tay phải thấp hơn nách nhưng lại không được xuống dưới eo).

Tận dụng khoảng sân nhỏ ở nhà làm nơi luyện tập hoặc một góc công viên là những nơi luyện tập lý tưởng cho bạn. Dù vậy sàn gỗ vẫn là nơi lý tưởng nhất dành cho bạn để luyện tập, nên tập hằng ngày, vào buổi sáng, trước các bữa ăn hoặc sau bữa ăn ít nhất 90 phút.

Khi tập, nên đi giày thể thao có đế mềm và dày để tránh sự va chạm trên mặt đất – nguyên nhân gây xung động kéo dài cả cột sống, dẫn đến những chấn thương nhỏ

Lợi ích của việc nhảy dây

Nhiều nghiên cứu đã chứng minh, nhảy dây giúp cải thiện hoạt động của tim, tăng cường thể lực và sự dẻo dai.

Nhảy dây đòi hỏi bạn phải tiêu hao năng lượng nhiều hơn so với bơi lội hoặc tập aerobic. Vì vậy nó được coi là phương pháp tập luyện phù hợp đặc biệt với phụ nữ, giúp cơ đùi săn chắc, eo thon, ngực nở, cơ thể cân đối khoẻ mạnh.

Việc thực hiện 80-100 nhịp nhảy/phút tương đương với chạy bộ 10 km hoặc đi xe đạp 30 km/h.

Phương pháp tập luyện

Mỗi tuần, bạn nên tập tối thiểu 3-5 lần, thời gian cho mỗi buổi tập tối thiểu là 35 phút. 5 phút đầu tiên dành để vận động giãn các cơ và 30 phút sau dành để nhảy dây. Trong 3-5 buổi tập đầu, bạn nên nhảy bằng cả hai chân (hai chân cùng đồng thời chạm đất sau mỗi nhịp nhảy) và nhảy 2 nhịp cho mỗi vòng quay (tay quay một vòng dây thì chân tiếp đất 2 lần). Sau đó tăng dần tốc độ và giảm xuống một nhịp mỗi vòng quay.

Thời gian đầu khi tập, nếu cảm thấy mệt mỏi, bạn nên kết hợp với đi bộ ngắn giữa những lần tập. Khi đã quen với nhịp độ của môn này, bạn bạn cũng nên tăng dần tốc độ từ chậm đến nhanh, có thể nâng cao đầu gối với mỗi nhịp nhảy và thực hiện nhiều kiểu nhảy khác nhau để tránh nhàm chán cho buổi tập.

Nhảy dây giữ dáng

Lưu ý

- Những người bị đau lưng, viêm khớp, cao huyết áp, phụ nữ có thai và có vấn đề về hô hấp không nên nhảy dây

- Không được bỏ qua việc khởi động, thả lỏng cơ bắp trước và sau khi tập.

- Nên uống nhiều nước trước và sau quá trình tập, tránh sự mất nước do ra mồ hôi

- Vừa nghe nhạc, vừa luyện tập là một cách giải trí rất hay mà cũng giúp bạn tránh nhàm chán.

Post by: Trà Lê – Điện máy Trường Việt

(Nguồn: tổng hợp Internet)

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