Bat Dau Hanh Trinh The Hinh: Lua Chon Gian Ta Da Nang Phu Hop Cho Nguoi Moi Tap

Viec bat dau tap luyen the hinh la mot quyet dinh tuyet voi de cai thien suc khoe va voc dang. Va viec so huu mot chiec gian ta da nang tai nha co the la buoc khoi dau ly tuong, mang lai su tien loi va linh hoat toi da. Tuy nhien, voi thi truong da dang cac loai gian ta nang hien nay, viec lua chon mot san pham phu hop cho nguoi moi tap co the khien ban cam thay boi roi. Dau la nhung tieu chi quan trong nhat, va nhung dong gian ta nao se la "nguoi ban dong hanh" tin cay cho nhung buoc chan dau tien tren con duong chinh phuc the hinh? Bai viet nay se cung cap huong dan chi tiet giup nguoi moi tap chon duoc chiec gian ta da nang phu hop nhat.

xem them: Bat Dau Hanh Trinh The Hinh: Lua Chon Gian Ta Da Nang Phu Hop Cho Nguoi Moi Tap

1. Nguoi Moi Tap Can Gi O Mot Chiec Gian Ta Da Nang?

Truoc khi di sau vao cac dong san pham cu the, dieu quan trong la phai hieu ro nhung nhu cau co ban cua mot nguoi moi tap:

An toan la tren het: Day la tieu chi quan trong nhat. Nguoi moi tap chua co kinh nghiem ve ky thuat va viec xu ly ta nang, do do, mot thiet bi an toan se giup ho tu tin hon, giam thieu nguy co chan thuong.

De su dung va de dieu chinh: Cac chuc nang phai don gian, truc quan, giup nguoi tap nhanh chong lam quen va thay doi bai tap mot cach de dang.

Da dang bai tap co ban: Mot chiec gian ta da nang tot cho nguoi moi tap nen cung cap kha nang thuc hien hau het cac bai tap compound (tong hop) lon cho cac nhom co chinh (nguc, lung, chan, vai, tay).

Kha nang tang tien muc ta tu tu: Thiet bi can cho phep nguoi tap bat dau voi muc ta rat nhe va tang dan khi suc manh tang len.

Gia ca hop ly: Nguoi moi tap thuong chua muon dau tu qua nhieu vao mot thiet bi dat do ngay tu dau.

2. Cac Dong Gian Ta Da Nang Phu Hop Cho Nguoi Moi Tap

Dua tren cac tieu chi tren, chung ta co the xem xet mot so dong gian ta da nang pho bien sau:

a. Gian Ta Da Nang Tich Hop May Smith (Smith Machine)

Day la mot trong nhung lua chon hang dau cho nguoi moi tap va duoc nhieu chuyen gia the hinh khuyen khich.

Cau tao: Thanh don duoc gan vao hai duong ray thang dung va chi di chuyen len xuong theo mot quy dao co dinh. No thuong kem theo cac chot khoa an toan co the dieu chinh o bat ky vi tri nao.

Uu diem cho nguoi moi tap:

An toan vuot troi: Quy dao co dinh cua thanh don giup nguoi tap kiem soat dong tac tot hon, khong can lo lang ve viec giu thang bang. Cac chot khoa an toan cho phep ban tap luyen den gioi han ma khong can nguoi do. Day la diem manh dac biet quan trong khi ban tap cac bai nang nhu squat, bench press.

De hoc ky thuat: Vi khong phai lo ve giu thang bang, nguoi moi tap co the tap trung hoan toan vao hoc form va cam nhan co bap.

Da dang bai tap: Ben canh squat va bench press, may Smith con cho phep thuc hien overhead press, lunges, va nhieu bien the khac mot cach an toan.

Nhuoc diem (can luu y): Do quy dao co dinh, may Smith khong phat trien co bap on dinh (stabilizer muscles) nhu ta tu do. Tuy nhien, doi voi nguoi moi tap, uu tien an toan va hoc form co ban la quan trong hon.

Thich hop voi: Nhung nguoi hoan toan moi tap, nhung nguoi e ngai ve an toan khi tap ta, hoac nhung nguoi co van de nhe ve khop/thang bang.

xem them:https://baoansport.vn/dung-cu-tap-gym/gian-ta-da-nang/

b. Gian Ta Da Nang Co He Thong Ròng Roc & Cap (Cable Machine / Functional Trainer)

Loai gian ta nang nay tap trung vao cac bai tap voi day cap, rat linh hoat va nhe nhang.

Cau tao: Gom mot hoac hai cot voi he thong ròng rọc va day cap, ket noi voi ta khoi (weight stack). Vi tri ròng rọc co the dieu chinh linh hoat len xuong.

Uu diem cho nguoi moi tap:

Khang luc lien tuc va muot ma: Khong giong nhu ta tu do, day cap tao ra khang luc lien tuc trong suot pham vi chuyen dong, giup co bap duoc kich thich deu dan va tranh gay soc cho khop.

An toan cao: Viec dieu chinh ta bang chot de dang va khong co nguy co ta roi nhu ta tu do.

Da dang bai tap co lap: Rat tuyet voi de tap cac nhom co nho nhu bicep, tricep, vai (cable lateral raise, face pull), co nguc trong (cable fly), va dac biet hieu qua cho cac bai tap co loi (core exercises) nhu cable crunch, cable twists.

Cai thien chuc nang va phuc hoi: Thich hop cho viec tap luyen phuc hoi chuc nang hoac cac bai tap cai thien kha nang van dong.

Nhuoc diem: Khong phu hop cho viec nang ta cuc nang nhu squat hay bench press voi thanh don.

Thich hop voi: Nguoi moi tap muon tap trung vao lam quen co bap, lam quen voi cac chuyen dong co kiem soat, hoac phu nu muon dinh hinh co the.

c. Gian Ta Da Nang Ket Hop (Power Cage/Half Rack kem He Thong Cap)

Day la dong gian ta da nang phuc hop, thuong la lua chon tot nhat ve lau dai neu ban co ngan sach va khong gian.

Cau tao: Ket hop giua khung Power Rack (hoac Half Rack) voi he thong ròng rọc va day cap o mot ben.

Uu diem cho nguoi moi tap (va phat trien ve sau):

An toan tuyet doi voi ta tu do: Khung Power Rack co day du cac chot an toan de ban tap squat, bench press voi ta tu do mot cach an toan, dong thoi van phat trien co bap on dinh.

Linh hoat toi da: Ket hop duoc ca loi the cua tap ta tu do va tap voi cap, mo ra vo van bai tap cho moi nhom co.

Khoang phat trien lon: Ban co the bat dau voi ta nhe va tang dan tai trong len rat cao khi ban da khoe hon, khong bi gioi han boi thiet bi.

Nhuoc diem: Thuong co gia thanh cao hon va kich thuoc lon hon hai loai tren.

Thich hop voi: Nguoi moi tap co muc tieu ro rang ve tang suc manh va khoi luong co bap, san sang hoc ky thuat ta tu do, va co du ngan sach cung nhu khong gian.

3. Nhung Luu Y Quan Trong Khi Mua Gian Ta Da Nang Cho Nguoi Moi Tap

Ngan sach: Xac dinh ro ngan sach cua ban. Cac dong gian ta nang co gia tu vai trieu den vai chuc trieu dong. Hay chon san pham phu hop voi kha nang tai chinh ma van dam bao chat luong.

Khong gian: Do dac ky luong dien tich va chieu cao cua khu vuc se dat gian ta da nang tai nha. Luon cong them khong gian xung quanh de thoai mai di chuyen va tap luyen.

Chat luong va an toan: Luon uu tien chat luong thep (do day, kich thuoc ong), chat luong moi han, va dac biet la cac chot an toan. Mot san pham re tien nhung kem chat luong co the gay nguy hiem.

Thuong hieu uy tin va chinh sach bao hanh: Hay chon mua san pham tu cac thuong hieu uy tin, co danh tieng ve chat luong va dich vu khach hang tot. Cac nha cung cap chuyen nghiep nhu Bao An Sport hoac Dung Cu Tap Gym Bao Ansport thuong cung cap san pham chinh hang voi chinh sach bao hanh ro rang, giup ban an tam su dung.

Dich vu lap dat va tu van: Hoi ve dich vu lap dat chuyen nghiep. Doi voi nguoi moi tap, viec lap dat dung cach la rat quan trong de dam bao an toan. Mot nha cung cap tot cung se co doi ngu tu van de giup ban hieu ro hon ve san pham va cach su dung ban dau.

Ket luan:

Viec lua chon gian ta da nang phu hop cho nguoi moi tap la buoc dau tien quan trong tren hanh trinh chinh phuc suc khoe va voc dang. Du ban chon dong may Smith vi su an toan tuyet doi, he thong cap de tap luyen muot ma, hay dong ket hop de co su da nang toi da, dieu quan trong nhat la phai uu tien an toan, hoc ky thuat chuan va duy tri su kien tri. Hay de chiec gian ta da nang tai nha tro thanh nguoi ban dong hanh tin cay, giup ban khoi dau hanh trinh the hinh mot cach hieu qua va an toan nhat.