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@media (max-width:767px){.tdi_13{margin-right:-18px!important;margin-bottom:0px!important}}.tdb_mobile_search{margin-bottom:0;clear:none}.tdb_mobile_search a{display:inline-block!important;position:relative;text-align:center;color:#4db2ec}.tdb_mobile_search a>span{display:flex;align-items:center;justify-content:center}.tdb_mobile_search svg{height:auto}.tdb_mobile_search svg,.tdb_mobile_search svg *{fill:#4db2ec}#tdc-live-iframe .tdb_mobile_search a{pointer-events:none}.tdi_13{display:inline-block;float:right;clear:none}.tdi_13 .tdb-header-search-button-mob i{font-size:22px;width:55px;height:55px;line-height:55px}.tdi_13 .tdb-header-search-button-mob svg{width:22px}.tdi_13 .tdb-header-search-button-mob .tdb-mobile-search-icon-svg{width:55px;height:55px;display:flex;justify-content:center}.tdi_13 .tdb-header-search-button-mob{color:#fff}.tdi_13 .tdb-header-search-button-mob svg,.tdi_13 .tdb-header-search-button-mob svg *{fill:#fff}
.tdi_27{margin-right:32px!important}@media (min-width:1019px) and (max-width:1140px){.tdi_27{margin-right:20px!important}}@media (min-width:768px) and (max-width:1018px){.tdi_27{margin-right:20px!important}}.tdb_header_date{margin-bottom:0;clear:none}.tdb_header_date .tdb-block-inner{display:flex;align-items:baseline}.tdb_header_date .tdb-head-date-txt{font-family:’Open Sans’,’Open Sans Regular’,sans-serif;font-size:11px;line-height:1;color:#000}.tdi_27{display:inline-block}.tdi_27 .tdb-head-date-txt{color:#fff;line-height:28px!important}
Thứ Năm, Tháng Bảy 14, 2022
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.tdi_36{vertical-align:baseline}.tdi_36 .vc_column-inner>.wpb_wrapper,.tdi_36 .vc_column-inner>.wpb_wrapper .tdc-elements{display:block}.tdi_36 .vc_column-inner>.wpb_wrapper .tdc-elements{width:100%}
@media (min-width:768px) and (max-width:1018px){.tdi_47{margin-top:1px!important}}.tdb_module_search .tdb-author-photo{display:inline-block}.tdb_module_search .tdb-author-photo,.tdb_module_search .tdb-author-photo img{vertical-align:middle}.tdb_module_search .td-post-author-name{white-space:normal}.tdb_header_search{margin-bottom:0;z-index:1000;clear:none}.tdb_header_search .tdb-block-inner{position:relative;display:inline-block;width:100%}.tdb_header_search .tdb-head-search-btn{display:flex;align-items:center;position:relative;text-align:center;color:#4db2ec}.tdb_header_search .tdb-head-search-btn:after{visibility:hidden;opacity:0;content:”;display:block;position:absolute;bottom:0;left:0;right:0;margin:0 auto;width:0;height:0;border-style:solid;border-width:0 6.5px 7px 6.5px;-webkit-transform:translate3d(0,20px,0);transform:translate3d(0,20px,0);-webkit-transition:all 0.4s ease;transition:all 0.4s ease;border-color:transparent transparent #4db2ec transparent}.tdb_header_search 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@media (min-width:768px) and (max-width:1018px){.tdi_47{margin-top:1px!important}}.tdb_module_search .tdb-author-photo{display:inline-block}.tdb_module_search .tdb-author-photo,.tdb_module_search .tdb-author-photo img{vertical-align:middle}.tdb_module_search .td-post-author-name{white-space:normal}.tdb_header_search{margin-bottom:0;z-index:1000;clear:none}.tdb_header_search .tdb-block-inner{position:relative;display:inline-block;width:100%}.tdb_header_search .tdb-head-search-btn{display:flex;align-items:center;position:relative;text-align:center;color:#4db2ec}.tdb_header_search .tdb-head-search-btn:after{visibility:hidden;opacity:0;content:”;display:block;position:absolute;bottom:0;left:0;right:0;margin:0 auto;width:0;height:0;border-style:solid;border-width:0 6.5px 7px 6.5px;-webkit-transform:translate3d(0,20px,0);transform:translate3d(0,20px,0);-webkit-transition:all 0.4s ease;transition:all 0.4s ease;border-color:transparent transparent #4db2ec transparent}.tdb_header_search 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Top 19 Các Bài Tập Bụng Tại Nhà Cho Nữ Giúp Bụng Săn Chắc
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Bạn không có thời gian ra phòng tập gym thể hình, bạn muốn tìm các bài tập bụng tại nhà cho nữ để tập thêm? Bạn muốn xử lý đống mỡ ở bụng dưới lì lợm khó ưa, hãy áp dụng với 19 bài tập bụng cho nữ này ngay. Và Top10vn cá là bạn sẽ chưa từng thử hết các bài này trước đây bao giờ đâu.
TOP 19 các bài tập bụng tại nhà cho nữ giúp giảm mỡ bụng hiệu quả
Mỡ bụng đặc biệt là phần mỡ bụng dưới chính là một nỗi ám ảnh với hầu hết các cô gái, và mọi người đều muốn tống khứ lũ mỡ khó chịu này càng nhanh càng tốt. Những bài tập dưới đây sẽ giúp bạn có được điều đó, mặc dù tập bụng sẽ không làm bạn mất đi mỡ bụng nhưng nó sẽ giúp cho khu vực này nhiều cơ bắp hơn và nhanh chóng săn chắc để mang lại cho bạn đường rãnh số 11 gợi cảm như các người mẫu thể hình thế giới hiện nay.
Trước khi xem 19 bài tập bụng nữ tại nhà này, cũng lưu ý thêm là để có được hiệu quả thì bạn không chỉ nên tập bụng không mà hãy tập thêm các bài tập cardio giảm cân mà tốt nhất là tập HIIT, cùng với đó hãy chế độ dinh dưỡng phải thật tốt để có thể đạt được kết quả nhanh nhất nhé. Bạn nên ăn ít carb lại, và tăng lượng Protein lên trong bữa ăn hằng ngày, bên cạnh đó bạn có thể sử dụng 1 số sản phẩm viên thuốc uống đốt mỡ để giúp cho việc giảm mỡ diễn ra dễ dàng và nhanh chóng hơn.
Nào Let’s go. Đây là hướng dẫn thực hiện 19 các bài tập bụng tại nhà cho nữ hiệu quả nhất:
1. Hip Dip With Rotational Reach – Nhún và xoắn hông
Bài tập kết hợp giữa Plank nghiêng và bài xoay hông thôi.
- Bước 1: Vào tư thế Plank nghiêng với cẳng tay trái trên sàn, 2 chân duỗi thẳng, hướng tới trước. Tay phải đưa lên vuống góc sàn nhà.
- Bước 2: Hạ thấp hông xuống đến khi gần chạm sàn thì dừng lại và nâng hông lên cao lại.
- Bước 3: Đưa tay phải xuống phía dưới ngực trái và đưa ra phía sau.
- Bước 4: Tiếp tục, xoay người trở lại vị trí cũ.
- Bước 5: Thực hiện lại toàn bộ động tác ngược lại nhé.
2. Sprinter Sut Up – Gập bụng kiểu chạy bộ
- Bước 1: Vẫn nằm trên sàn, duỗi thẳng chân và nâng chân lên khỏi sàn.
- Bước 2: Nâng ngực lên đồng thời kéo gối phải lên cao về phía ngực, đánh cùi chỏ tay trái qua bên gối phải.
- Bước 3: Trở lại vị trí nằm ngửa ban đầu sau đó thực hiện bước 2 tương tự cho bên gối trái.
3. Hinge And Twist – Ngồi xoay chéo người
Chúng ta đến với bài tập giảm mỡ bụng tại nhà cho nữ tiếp theo nhé.
- Bước 1: Ngồi trên sàn, 2 tay bắt chéo trước ngực, 2 chân duỗi thẳng. Người hơi ngả về sau 10-20 độ.
- Bước 2: Siết cơ bụng lại để giữ người không bị ngả ra sau. Xoay vai từ giữa sang bên phải. Giữ 1 giây, sau đó xoay sang bên trái.
- Bước 3: Thực hiện lại động tác này.
4. Side Arm Crunch And Kick – Tập cơ liên sườn
- Bước 1: Đầu tiên vào tư thế plank nghiêng bên phải với cẳng tay trên sàn.
- Bước 2: Kéo gối trái lên cao đồng thời đưa cùi chỏ tay trái xuống chạm vào gối trái.
- Bước 3: Trở về tư thế plank ngiêng.
- Bước 4: Đá chân trái thẳng tới trước mặt và đánh tay trái chạm vào mũi chân trái.
- Bước 5: Trở về tư thế Plank nghiêng và lặp lại toàn bộ động tác sau đó đổi bên lại.
5. Forearm Bird Dog – Plank kiểu Bird Dog
Bài tập Bird Dog là bài tập tiếp theo trong các bài tập bụng cho nữ tại nhà. Đây là một bài tập đánh vào vùng Core sẽ rất mạnh vì bạn cần phải giữ thăng bằng bằng cách siết cơ bụng lại rất nhiều, kết hợp với Plank ta sẽ có được 1 bài tập giảm mỡ bụng tại nhà cho nữ tuyệt vời luôn.
- Bước 1: Vào tư thế plank khuỷu tay.
- Bước 2: Nâng chân trái ra sau đồng thời đưa tay phải tới trước.
- Bước 3: Trở về tư thế Plank khuỷu tay.
- Bước 4: Thực hiện tương tự bước 2 cho chân phải và tay trái.
6. Pull Over Bicycle – Gập bụng đạp xe
- Bước 1: Nằm ngửa trên sàn, 2 tay giữ 2 bên đâu, cùi chỏ hướng sang 2 bên và nâng 2 chân lên cao 20cm.
- Bước 2: Kéo gối lên gần ngực đồng thời hãy nâng vai lên hướng về phía 2 gối.
- Bước 3: Trở về tư thế nằm ngửa ban đầu.
- Bước 4: Kéo gối trái và cùi chỏ tay phải về với nhau, sau đó đổi bên.
- Bước 5: Thực hiện lại toàn bộ động tác.
7. Double V – Gập bụng chữ V (phiên bản 2)
Bài tập bụng tại nhà cho nữ này có phần dễ hơn bài chữ V ở trên 1 chút và cách thực hiện như sau
- Bước 1: Nằm ngửa trên sàn. Nâng 2 chân lên cao 1 chút.
- Bước 2: Nâng vai và 2 chân lên cao và tạo thành hình chữ V
- Bước 3: Trở về tư thế nằm ngửa.
- Bước 4: Tiếp tục nâng người lên và nâng chân phải lên cao (chân trái giữ nguyên vị trí).
- Bước 5: Đổi sang chân bên trái.
- Bước 6: Lặp lại toàn bộ động tác vừa rồi.
>>> Xem thêm:
8. Super Crunch – Gập bụng 3 hướng
- Bước 1: Tiếp tục nằm ngửa trên sàn, nâng 2 chân lên khỏi sàn khoảng 20cm. Lòng bàn tay áp vào nhau, 2 tay duỗi thẳng trước ngực,
- Bước 2: Co gối và kéo 2 chân lên gần ngực đồng thời nâng vai lên hướng về 2 đầu gối. 2 tay đưa vào giữa 2 chân.
- Bước 3: Sau đó trở về tư thế nằm ngửa ban đầu
- Bước 4: Co gối lên như bước 2 nhưng nâng người và hướng tay chéo qua bên phải 2 chân.
- Bước 5: Nằm về vị trí cũ
- Bước 6: Thực hiện như bước 4 nhưng hướng sang bên trái 2 chân.
- Bước 7: Thực hiện lại toàn bộ động tác.
9. Single Single Double Lower – Hạ thấp chân
Nãy ở phía trên ta thực hiện 1 bài hạ thấp chân rồi, bài tập bụng tại nhà cho nữ này sẽ khó hơn 1 chút so với bài trên.
- Bước 1: Nằm ngửa trên sàn, nâng 2 chân lên sao cho vuông góc trần nhà.
- Bước 2: Hạ chân trái xuống đến khi gần chạm sàn thì dừng lại.
- Bước 3: Đưa chân trái lên vị trí cũ và đổi bên cho chân phải.
- Bước 4: Hạ thấp cùng lúc 2 chân, đưa lại vị trí ban đầu.
- Bước 5: Thực hiện lại toàn bộ động tác vừa rồi.
10. Triple V – Gập bụng chữ V
Bài tập cơ bụng tại nhà cho nữ này sẽ khó hơn các bài gập bụng bạn thường thấy và bạn cần bắt cơ bụng của mình hoạt động tối đa để thực hiện động tác này.
- Bước 1: Nằm ngửa trên sàn, 2 chân duỗi thẳng.
- Bước 2: Nâng 2 chân cao lên đồng thời nâng người lên khỏi sàn tiến về 2 chân, 2 tay đưa thẳng về phía 2 chân.
- Bước 3: Trở về vị trí nằm lại và xoay người qua phải, tay phải chống dưới sàn và bắt đầu nâng người và 2 chân lên như ở bước 2.
- Bước 4: Xoay người sang bên trái và thực hiện tương tự bước 3.
- Bước 5: Lặp lại toàn bộ động tác trên.
11. Slow Mo Leg Lowers – Hạ chân chậm
- Bước 1: Nằm ngửa ra sàn, nâng 2 chân lên sao cho vuông góc trần nhà.
- Bước 2: Siết cơ bụng lại và từ từ hạ thấp chân xuống (khoảng 3-5 giây).
- Bước 3: Nâng chân lên và thực hiện lại động tác này.
12. Spider Man Plank With Leg Raise
Bạn có xem bộ phim Spider man không?, bài tập bụng tại nhà cho nữ này cũng sẽ na ná kiểu đi của anh chàng người nhện đó đấy nhé.
- Bước 1: Vào sẵn sàng tư thế plank trên khuỷu tay.
- Bước 2: Kéo gối trái lên trước càng xa càng tốt.
- Bước 3: Duỗi chân về lại phía sau đồng thời nâng chân lên cao.
- Bước 4: Thực hiện lại động tác này sau đó đổi bên.
- Bước 5: Thực hiện lại toàn bộ động tác.
>>> Xem thêm:
13. Banana to boat – thuộc các bài tập bụng tại nhà cho nữ
- Bước 1: Nằm ngửa trên sàn, nâng 2 chân và vai nâng lên khỏi sàn, 2 tay đưa qua đầu và nâng lên cao.
- Bước 2: Nâng 2 chân và ngực lên cao tạo thành hình một chữ V. Giữ 1 giây ở điểm cao nhất.
- Bước 3: Trở lại vị trí ban đầu và thực hiện lại động tác này.
14. Plank Toe Touch – Plank chạm bàn chân
Những bài tập giảm mỡ bụng cho nữ tại nhà tất nhiên không thể thiếu Plank được và nếu bạn đã quen tập plank rồi thì chúng ta sẽ nâng cấp nó lên 1 chút như sau.
- Bước 1: Vào tư thế Plank cao.
- Bước 2: Kéo gối chân trái lên phía trước, đồng thời đưa tay phải ra sau chạm vào má trong của chân trái.
- Bước 3: Thực hiện tương tự bước 2 cho bên chân phải.
15. Leg Lower Plus – Hạ chân và nâng mông
- Bước 1: Nằm ngửa trên sàn, 2 tay đặt phía sau đầu, 2 chân nâng lên khỏi sàn 20cm.
- Bước 2: Nâng 2 chân lên hướng lên trần nhà, khi tới điểm vuông góc với trần nhà thì bạn nâng lưng dưới lên.
- Bước 3: Hạ lưng dưới xuống và hạ 2 chân xuống (nhưng không để chân chạm sàn)
- Bước 4: Thực hiện lại toàn bộ động tác.
16. Futter Twist – bài tập giảm mỡ bụng tại nhà cho nữ
- Bước 1: Vẫn là động tác nằm ngửa trên sàn, 2 tay đặt trên đầu cùi trở hướng sang 2 bên, 2 chân nâng lên khỏi sàn.
- Bước 2: Đưa chân trái lên cao sau đó hạ xuống và đưa chân phải lên (động tác cắt kéo) liên tục. Đồng thời xoay người từ bên phải sang bên trái sau đó xoay ngược lại, 2 chân vẫn liên tục thực hiện động tác cắt kéo nhé.
>>> Xem thêm:
17. Plank Shoulder Tap Jack
Bạn có còn nhớ bài tập giảm mỡ Jumping Jack được giới thiệu gần đây không, bài tập bụng nữ tại nhà này khá giống với bài đó chỉ khác một chút là bạn sẽ thực hiện ở tư thế nằm ngang thôi
- Bước 1: Vào tư thế Plank cao với 2 chân khép sát và 2 tay bạn đặt ở gần nhau.
- Bước 2: Bật nhảy 2 chân ra rộng hơn vai, đồng thời tay phải đưa lên vô vào vai trái.
- Bước 3: Trở lại vị trí ban đầu và thực hiện lại động tác với tay bên trái.
18. Plank Lateral Walk – Plank bước ngang
- Bước 1: Vào tư thế plank khuỷu tay (hoặc plank cao nếu bạn có thể). Với 2 chân khép rồi 2 tay rộng bằng vai.
- Bước 2: Bước chân phải sang bên phải 1 bước sau đó đưa tay phải sang bên phải, và kéo chân trái và tay trái qua cùng sau đó.
- Bước 3: “Bước” thêm 1-2 bước tùy vào độ rộng của khu vực tập sau đó “bước” ngược lại.
19. Plank Skier Hop – Plank kiểu trượt tuyết
- Bước 1: Vào tư thế Plank cao.
- Bước 2: Bật nhảy co gối sang phía bên phải.
- Bước 3: Bật nhảy 2 chân về vị trí cũ.
- Bước 4: Bật nhảy 2 chân về bên trái.
- Bước 5: Bật nhảy về vị trí cũ và thực hiện lại động tác.
>>> Xem thêm:
Ok, vậy là chúng ta đã cùng đi cùng nhau qua 19 các bài tập bụng tại nhà cho nữ rồi đó. Hi vọng các bài tập bụng cho nữ tại nhà mới này sẽ giúp ích cho bạn nhiều hơn, hãy cố gắng tập các bài tập giảm mỡ bụng tại nhà cho nữ này! Top10vn chúc bạn mau chóng có được cơ bụng số 11 gợi cảm để tự tin crop top hay mặc bikini nhé.
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