{"id":4374,"date":"2023-04-04T16:53:58","date_gmt":"2023-04-04T09:53:58","guid":{"rendered":"https:\/\/blog.coolmate.me\/circuit-training-1485-4374"},"modified":"2025-09-04T10:05:25","modified_gmt":"2025-09-04T03:05:25","slug":"circuit-training-1485","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/circuit-training-1485","title":{"rendered":"Circuit Training l\u00e0 g\u00ec? 10 L\u1ee3i \u00edch c\u1ee7a Circuit Training"},"content":{"rendered":"

<\/strong><\/p>\n

Circuit training<\/span><\/strong> là m\u1ed9t trong nh\u1eefng ph\u01b0\u01a1ng pháp t\u1eadp luy\u1ec7n \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u dân th\u1ec3 thao \u01b0a chu\u1ed9ng, phù h\u1ee3p v\u1edbi c\u1ea3 ng\u01b0\u1eddi có kinh nghi\u1ec7m l\u1eabn ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u. Cách t\u1eadp này có kh\u1ea3 n\u0103ng <\/span><\/strong>giúp nam gi\u1edbi c\u1ea3i thi\u1ec7n s\u1ee9c kho\u1ebb trên m\u1ecdi ph\u01b0\u01a1ng di\u1ec7n t\u1eeb th\u1ec3 l\u1ef1c, s\u1ee9c b\u1ec1n t\u1edbi h\u1ec7 tim m\u1ea1ch. V\u1eady circuit training<\/strong> là gì<\/span><\/span>? Có gì \u0111\u1eb7c bi\u1ec7t \u1edf ph\u01b0\u01a1ng pháp luy\u1ec7n t\u1eadp “th\u1ea7n thánh” này? Hãy cùng Coolmate<\/a> khám phá ngay trong bài vi\u1ebft d\u01b0\u1edbi \u0111ây.<\/span><\/strong><\/p>\n

{{{infobox}}}>>>Tham kh\u1ea3o ngay BST Áo th\u1ec3 thao nam<\/a> t\u1ea1i \u0111ây{{{\/infobox}}}<\/p>\n

1. Circuit training là gì?<\/span><\/strong><\/h2>\n

Circuit training<\/strong> là ki\u1ec3u t\u1eadp xoay vòng mà theo Pete McCall – hu\u1ea5n luy\u1ec7n viên th\u1ec3 hình chuyên nghi\u1ec7p \u0111\u1ecbnh ngh\u0129a là “bài t\u1eadp gym k\u1ebft h\u1ee3p t\u1eeb nhi\u1ec1u \u0111\u1ed9ng tác v\u1edbi nhau” (kho\u1ea3ng 5 \u0111\u1ebfn 10 \u0111\u1ed9ng tác). Khi t\u1eadp luy\u1ec7n v\u1edbi hình th\u1ee9c này, các bài t\u1eadp th\u01b0\u1eddng có c\u01b0\u1eddng \u0111\u1ed9 khá cao và \u0111\u01b0\u1ee3c t\u1eadp luy\u1ec7n liên t\u1ee5c v\u1edbi th\u1eddi gian ngh\u1ec9 gi\u1ea3i lao ít, t\u1ea1o thành m\u1ed9t vòng tròn hay m\u1ed9t chu\u1ed7i t\u1eadp luy\u1ec7n li\u1ec1n m\u1ea1ch. <\/span><\/strong><\/p>\n

\"Circuit<\/span><\/span><\/strong><\/p>\n

Circuit training là gì?<\/span><\/strong><\/p>\n

\u0110ây là m\u1ed9t ph\u01b0\u01a1ng pháp t\u1eadp luy\u1ec7n hi\u1ec7n \u0111ang r\u1ea5t th\u1ecbnh hành t\u1ea1i nhi\u1ec1u n\u01a1i trên th\u1ebf gi\u1edbi. T\u1ea1i Vi\u1ec7t Nam nói riêng, r\u1ea5t nhi\u1ec1u hu\u1ea5n luy\u1ec7n viên c\u0169ng \u0111ang b\u1eaft \u0111\u1ea7u xây d\u1ef1ng các giáo án t\u1eadp luy\u1ec7n dành cho v\u1eadn \u0111\u1ed9ng viên và h\u1ecdc viên d\u1ef1a trên ph\u01b0\u01a1ng pháp này. \u0110\u1eb7c bi\u1ec7t, circuit training<\/strong> \u0111\u01b0\u1ee3c tìm th\u1ea5y nhi\u1ec1u nh\u1ea5t trong các giáo án t\u1eadp gym.<\/span><\/strong><\/p>\n

C\u1ee5 th\u1ec3, khi lên k\u1ebf ho\u1ea1ch t\u1eadp gym<\/a> hi\u1ec7u qu\u1ea3, b\u1ea3n thân các gymer ho\u1eb7c các hu\u1ea5n luy\u1ec7n viên gym th\u01b0\u1eddng k\u1ebft h\u1ee3p các bài t\u1eadp v\u1edbi nhau theo d\u1ea1ng bài t\u1eadp thân d\u01b0\u1edbi (lower-body) – bài t\u1eadp thân trên (upper body) – bài t\u1eadp c\u01a1 trung tâm (core), l\u1eb7p \u0111i l\u1eb7p l\u1ea1i và t\u1ea1o thành m\u1ed9t k\u1ebf ho\u1ea1ch d\u1ef1a trên circuit training<\/strong>. \u0110i\u1ec3m m\u1ea5u ch\u1ed1t c\u1ee7a cách t\u1eadp luy\u1ec7n này chính là s\u1eafp x\u1ebfp các kho\u1ea3ng ngh\u1ec9 h\u1ee3p lý gi\u1eefa các bài t\u1eadp v\u1edbi nhau \u0111\u1ec3 không nhóm c\u01a1 nào ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng liên t\u1ee5c. <\/span><\/strong><\/p>\n

V\u1edbi nh\u1eefng tính ch\u1ea5t vô cùng \u0111\u1eb7c tr\u01b0ng, ph\u01b0\u01a1ng pháp circuit training<\/strong> \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng r\u1ea5t nhi\u1ec1u \u0111\u1ec3 nâng cao s\u1ee9c m\u1ea1nh, t\u0103ng \u0111\u1ed9 b\u1ec1n và s\u1ef1 d\u1ebbo dai cho c\u01a1 b\u1eafp, t\u1ed1i \u01b0u hóa vi\u1ec7c t\u1eadp luy\u1ec7n và giúp các nhóm c\u01a1 phát tri\u1ec3n \u0111\u1ec1u.<\/span><\/strong><\/p>\n

\"Ph\u01b0\u01a1ng<\/span><\/span>Ph\u01b0\u01a1ng pháp giúp c\u01a1 th\u1ec3 phát tri\u1ec3n \u0111\u1ec1u \u0111\u1eb7n<\/span><\/strong><\/p>\n

Tuy nhiên, \u0111i\u1ec3m tr\u1eeb duy nh\u1ea5t c\u1ee7a circuit training<\/strong> chính là \u0111òi h\u1ecfi ng\u01b0\u1eddi ch\u01a1i c\u1ea7n có s\u1ee9c b\u1ec1n, \u0111\u1ed9 linh ho\u1ea1t và \u0111\u1ed9 d\u1ebbo dai cao. V\u1ec1 c\u01a1 b\u1ea3n, các bài t\u1eadp trong m\u1ed9t k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n ki\u1ec3u circuit training<\/strong> th\u01b0\u1eddng có c\u01b0\u1eddng \u0111\u1ed9 r\u1ea5t cao v\u1edbi th\u1eddi gian ngh\u1ec9 ng\u1eafn. Vì th\u1ebf, \u0111\u1ec3 theo \u0111\u01b0\u1ee3c ki\u1ec3u t\u1eadp luy\u1ec7n này, b\u1ea1n ph\u1ea3i luôn \u1edf trong tr\u1ea1ng thái s\u1eb5n sàng và gi\u1eef cho th\u1ec3 l\u1ef1c luôn \u1edf m\u1ee9c \u1ed5n \u0111\u1ecbnh. N\u1ebfu không, quá trình t\u1eadp luy\u1ec7n r\u1ea5t d\u1ec5 khi\u1ebfn b\u1ea1n m\u1ea5t sinh và r\u01a1i vào tr\u1ea1ng thái m\u1ec7t m\u1ecfi.<\/span><\/strong><\/p>\n

{{{infobox}}}Khám phá ngayQu\u1ea7n áo t\u1eadp gym nam Coolmate<\/a>{{{\/infobox}}}<\/span><\/strong><\/p>\n

{{{productpreview}}} 6487ed4210d48f42f742a69f {{{\/productpreview}}}<\/p>\n

2. 10 l\u1ee3i ích c\u1ee7a vi\u1ec7c t\u1eadp luy\u1ec7n v\u1edbi hình th\u1ee9c circuit training<\/span><\/strong><\/h2>\n

\u0110\u1ec3 ch\u1ee9ng minh l\u1ee3i ích và công d\u1ee5ng th\u1ef1c s\u1ef1 c\u1ee7a ph\u01b0\u01a1ng pháp circuit training<\/strong>, t\u1ea1p chí Biomed Resource International \u0111ã ti\u1ebfn hành 1 nghiên c\u1ee9u v\u1edbi 8 \u0111\u1ed1i t\u01b0\u1ee3ng là nam, có t\u1ef7 l\u1ec7 m\u1ee1 trên 16% \u0111\u1ec3 t\u1eadp luy\u1ec7n circuit training<\/strong> trong vòng 30 ngày, v\u1edbi t\u1ea7n su\u1ea5t 3 l\u1ea7n\/tu\u1ea7n, m\u1ed7i l\u1ea7n 30 phút. K\u1ebft qu\u1ea3 c\u1ee7a nghiên c\u1ee9u cho th\u1ea5y khi \u1edf tr\u1ea1ng thái ngh\u1ec9, nh\u1ecbp tim c\u1ee7a \u0111\u1ed1i t\u01b0\u1ee3ng nghiên c\u1ee9u gi\u1ea3m 16%, huy\u1ebft áp \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n 5,5%, gi\u1ea3m 3,6% t\u1ef7 l\u1ec7 m\u1ee1 và t\u0103ng 2% c\u01a1.<\/span><\/strong><\/p>\n

Nghiên c\u1ee9u này \u0111ã ph\u1ea7n nào kh\u1eb3ng \u0111\u1ecbnh l\u1ee3i ích c\u1ee7a circuit training<\/strong> trong vi\u1ec7c gi\u1ea3m m\u1ee1 th\u1eeba và c\u1ea3i thi\u1ec7n tình tr\u1ea1ng s\u1ee9c kh\u1ecfe.<\/span><\/strong><\/p>\n

N\u1ebfu b\u1ea1n v\u1eabn còn phân vân v\u1ec1 vi\u1ec7c có nên áp d\u1ee5ng ph\u01b0\u01a1ng pháp này vào k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n trong t\u01b0\u01a1ng lai, thì d\u01b0\u1edbi \u0111ây là 10 l\u1ee3i ích không th\u1ec3 b\u1ecf qua c\u1ee7a circuit training<\/strong>. <\/span><\/strong><\/p>\n

\"Ph\u01b0\u01a1ng<\/span><\/span>Ph\u01b0\u01a1ng pháp t\u1eadp luy\u1ec7n theo vòng mang \u0111\u1ebfn nhi\u1ec1u l\u1ee3i ích v\u1ec1 s\u1ee9c kho\u1ebb<\/span><\/strong><\/p>\n

2.1. Ti\u1ebft ki\u1ec7m th\u1eddi gian t\u1eadp luy\u1ec7n<\/span><\/strong><\/h3>\n

\u0110ây là m\u1ed9t trong nh\u1eefng l\u1ee3i ích l\u1edbn nh\u1ea5t c\u1ee7a circuit training<\/strong>. V\u1ec1 b\u1ea3n ch\u1ea5t, các bài t\u1eadp trong circuit training<\/strong> \u0111\u1ec1u \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n trong m\u1ed9t kho\u1ea3ng th\u1eddi gian ng\u1eafn, th\u1eddi gian ngh\u1ec9 gi\u1eefa các hi\u1ec7p c\u0169ng không dài, giúp nam gi\u1edbi ti\u1ebft ki\u1ec7m r\u1ea5t nhi\u1ec1u th\u1eddi gian t\u1eadp luy\u1ec7n. Th\u1eadm chí, n\u1ebfu s\u1eafp x\u1ebfp giáo án h\u1ee3p lý, b\u1ea1n hoàn toàn có th\u1ec3 hoàn thành 1 bu\u1ed5i t\u1eadp hi\u1ec7u qu\u1ea3 ch\u1ec9 trong vòng 30’ cùng circuit training<\/strong>.<\/span><\/strong><\/p>\n

Có r\u1ea5t nhi\u1ec1u nghiên c\u1ee9u khoa h\u1ecdc \u0111ã ch\u1ec9 ra r\u1eb1ng vi\u1ec7c \u0111ào t\u1ea1o các bài t\u1eadp (cardio<\/a>) trong vòng 7 phút có th\u1ec3 giúp c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n c\u01a1 b\u1eafp cho c\u1ea3 nam và n\u1eef. N\u1ebfu nâng th\u1eddi gian lên 14 phút, \u0111\u1ed9 b\u1ec1n c\u1ee7a c\u01a1 th\u1ec3 càng \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n rõ r\u1ec7t h\u01a1n. Vì th\u1ebf, vi\u1ec7c t\u1eadp luy\u1ec7n t\u1ed1i \u01b0u th\u1eddi gian v\u1edbi circuit training<\/strong> s\u1ebd có nh\u1eefng tác \u0111\u1ed9ng c\u1ef1c k\u1ef3 tích c\u1ef1c t\u1edbi s\u1ee9c kh\u1ecfe c\u1ee7a ng\u01b0\u1eddi t\u1eadp. <\/span><\/strong><\/p>\n

2.2. C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch <\/span><\/strong><\/h3>\n

Khi t\u1eadp cardio theo ph\u01b0\u01a1ng pháp circuit training<\/strong>, b\u1ea1n s\u1ebd d\u1ed3n toàn b\u1ed9 s\u1ee9c l\u1ef1c \u0111\u1ec3 t\u1eadp luy\u1ec7n tr\u01b0\u1edbc khi b\u01b0\u1edbc vào kho\u1ea3ng ngh\u1ec9. Th\u1eddi gian th\u1ef1c hi\u1ec7n bài t\u1eadp c\u0169ng ng\u1eafn nên v\u1ec1 c\u01a1 b\u1ea3n, khi t\u1eadp cardio theo circuit training<\/strong>, nh\u1ecbp tim c\u1ee7a b\u1ea1n s\u1ebd cao trong m\u1ed9t kho\u1ea3ng th\u1eddi gian khá dài. Nh\u1ecbp tim cao giúp t\u0103ng kh\u1ea3 n\u0103ng b\u01a1m oxy t\u1edbi các b\u1ed9 ph\u1eadn khác trên c\u01a1 th\u1ec3, t\u1eeb \u0111ó gi\u1ea3m thi\u1ec3u nguy c\u01a1 m\u1eafc các b\u1ec7nh liên quan \u0111\u1ebfn tim m\u1ea1ch nh\u01b0 \u0111\u1ed9t qu\u1ef5, nh\u1ed3i máu c\u01a1 tim,….<\/span><\/strong><\/p>\n

\"Circuit<\/span><\/span>Circuit training c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/span><\/strong><\/p>\n

2.3. Rèn luy\u1ec7n toàn b\u1ed9 c\u01a1 th\u1ec3<\/span><\/strong><\/h3>\n

Trong su\u1ed1t quá trình t\u1eadp luy\u1ec7n v\u1edbi ph\u01b0\u01a1ng pháp này, b\u1ea1n s\u1ebd thay \u0111\u1ed5i t\u1eeb bài t\u1eadp này sang bài t\u1eadp khác. T\u1eeb bài squat, b\u1ea1n s\u1ebd chuy\u1ec3n sang \u0111u xà, kéo vai, g\u1eadp b\u1ee5ng… \u0110i\u1ec1u này có ngh\u0129a là dù ch\u1ec9 \u0111i t\u1eadp vài ngày trong tu\u1ea7n, b\u1ea1n v\u1eabn có th\u1ec3 rèn luy\u1ec7n \u0111\u1ea7y \u0111\u1ee7 các nhóm c\u01a1 chính.<\/span><\/strong><\/p>\n

{{{infobox}}}>>>Xem thêm BST Qu\u1ea7n th\u1ec3 thao nam<\/a> t\u1eeb Coolmate{{{\/infobox}}}<\/span><\/strong><\/p>\n

2.4. T\u1eadp luy\u1ec7n không c\u1ea7n thi\u1ebft b\u1ecb<\/span><\/strong><\/h3>\n

Không có b\u1ea5t k\u1ef3 quy \u0111\u1ecbnh nào liên quan \u0111\u1ebfn thi\u1ebft b\u1ecb t\u1eadp luy\u1ec7n c\u1ea7n thi\u1ebft cho circuit training<\/strong>. B\u1ea1n có th\u1ec3 t\u1eadp v\u1edbi t\u1ea1 nh\u1eb9, t\u1eadp v\u1edbi dây nh\u1ea3y, t\u1eadp v\u1edbi các thi\u1ebft b\u1ecb h\u1ed7 tr\u1ee3 ho\u1eb7c t\u1eadp v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 mà không c\u1ea7n thêm t\u1ea1. C\u0169ng ng\u1edd l\u1ee3i ích này mà circuit training<\/strong> là hình th\u1ee9c t\u1eadp luy\u1ec7n tuy\u1ec7t v\u1eddi dành cho nh\u1eefng ai l\u01b0\u1eddi \u0111\u1ebfn phòng t\u1eadp và mu\u1ed1n t\u1eadp luy\u1ec7n t\u1ea1i nhà. <\/span><\/strong><\/p>\n

Các nghiên c\u1ee9u \u0111ã ch\u1ec9 ra r\u1eb1ng m\u1ed9t k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n theo vòng lý t\u01b0\u1edfng nên có s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa t\u1eadp s\u1ee9c m\u1ea1nh và t\u1eadp s\u1ee9c b\u1ec1n. M\u1ed9t s\u1ed1 bài t\u1eadp nh\u01b0 squat, ch\u1ed1ng \u0111\u1ea9y, g\u1eadp b\u1ee5ng, dips,… \u0111\u1ec1u có tác d\u1ee5ng c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh và t\u0103ng nh\u1ecbp tim. \u0110ây s\u1ebd là nh\u1eefng l\u1ef1a ch\u1ecdn lý t\u01b0\u1edfng \u0111\u1ec3 thêm vào k\u1ebf ho\u1ea1ch t\u1eadpcircuit training<\/strong> không có thi\u1ebft b\u1ecb.<\/span>
<\/strong><\/p>\n

2.5. Gi\u1ea3m huy\u1ebft áp và cholesterol<\/span><\/strong><\/h3>\n

So v\u1edbi các hình th\u1ee9c t\u1eadp luy\u1ec7n khác, circuit training<\/strong> \u0111\u01b0\u1ee3c \u0111ánh giá là có tác d\u1ee5ng t\u1ed1t h\u01a1n trong vi\u1ec7c gi\u1ea3m huy\u1ebft áp và cholesterol.<\/span><\/strong><\/p>\n

\"Ph\u01b0\u01a1ng<\/span><\/span>Ph\u01b0\u01a1ng pháp này giúp gi\u1ea3m huy\u1ebft áp và cholesterol t\u1ed1t h\u01a1n các ph\u01b0\u01a1ng pháp t\u1eadp luy\u1ec7n khác<\/span><\/strong><\/p>\n

\u0110\u1ec3 ch\u1ee9ng minh \u0111i\u1ec1u này, các nhà khoa h\u1ecdc \u0111\u1ebfn t\u1eeb \u0111\u1ea1i h\u1ecdc Padova, \u0111\u1ea1i h\u1ecdc Palermo và Hi\u1ec7p h\u1ed9i Y h\u1ecdc và th\u1ec3 hình Ý \u0111ã ti\u1ebfn hành m\u1ed9t thí nghi\u1ec7m trên 58 ng\u01b0\u1eddi \u0111àn ông, m\u1ed7i ng\u01b0\u1eddi \u0111\u1ec1u \u0111\u01b0\u1ee3c luy\u1ec7n theo 3 l\u1ea7n\/tu\u1ea7n, m\u1ed7i l\u1ea7n 50 phút. 58 \u0111\u1ed1i t\u01b0\u1ee3ng thí nghi\u1ec7m \u0111\u01b0\u1ee3c chia thành 3 nhóm: 1 nhóm t\u1eadp circuit training<\/strong> v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao, 1 nhóm t\u1eadp v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p và 1 nhóm t\u1eadp s\u1ee9c b\u1ec1n.<\/span><\/strong><\/p>\n

K\u1ebft qu\u1ea3, sau 12 tu\u1ea7n, nhóm theo ph\u01b0\u01a1ng pháp t\u1eadp circuit training<\/strong> c\u01b0\u1eddng \u0111\u1ed9 cao có ch\u1ec9 s\u1ed1 huy\u1ebft áp và cholesterol gi\u1ea3m nhi\u1ec1u nh\u1ea5t.<\/span><\/strong><\/p>\n

2.6. Ph\u01b0\u01a1ng pháp t\u1eadp xoay vòng phù h\u1ee3p v\u1edbi m\u1ecdi \u0111\u1ed9 tu\u1ed5i<\/span><\/strong><\/h3>\n

Không ch\u1ec9 phù h\u1ee3p v\u1edbi ng\u01b0\u1eddi tr\u01b0\u1edfng thành, nhi\u1ec1u nghiên c\u1ee9u \u0111ã ch\u1ec9 ra r\u1eb1ng ph\u01b0\u01a1ng pháp t\u1eadp theo vòng này còn phù h\u1ee3p v\u1edbi c\u1ea3 tr\u1ebb em, th\u1eadm chí c\u1ea3 ng\u01b0\u1eddi già. Theo \u0111ó, m\u1ed9t nghiên c\u1ee9u \u0111\u01b0\u1ee3c công b\u1ed1 trên t\u1ea1p chí \u0111\u1ed9ng h\u1ecdc con ng\u01b0\u1eddi \u0111ã ch\u1ee9ng minh r\u1eb1ng ng\u01b0\u1eddi già có s\u1ef1 c\u1ea3i thi\u1ec7n \u0111áng k\u1ec3 v\u1ec1 s\u1ee9c kho\u1ebb, dáng \u0111i và \u0111\u1ed9 th\u0103ng b\u1eb1ng sau khi t\u1eadp circuit training<\/strong> trong vòng 12 tu\u1ea7n.<\/span><\/strong><\/p>\n

\"Tr\u1ebb<\/span><\/span>Tr\u1ebb em c\u0169ng có th\u1ec3 t\u1eadp luy\u1ec7n circuit training<\/span><\/strong><\/p>\n

Ti\u1ebfp \u0111ó, m\u1ed9t nghiên c\u1ee9u khác c\u0169ng \u0111ã ch\u1ee9ng minh circuit training <\/strong>giúp c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng b\u1eadt nh\u1ea3y, ch\u1ea1y n\u01b0\u1edbc rút,… c\u1ee7a các h\u1ecdc sinh nam và n\u1eef v\u1edbi \u0111\u1ed9 tu\u1ed5i trung bình là 11,6.<\/span><\/strong><\/p>\n

2.7. Ph\u01b0\u01a1ng pháp t\u1eadp luy\u1ec7n xoay vòng c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng hô h\u1ea5p k\u1ef5 khí<\/span><\/strong><\/h3>\n

Hô h\u1ea5p k\u1ef5 khí mô t\u1ea3 kh\u1ea3 n\u0103ng c\u1ee7a c\u01a1 th\u1ec3 khi th\u1ef1c hi\u1ec7n các bài t\u1eadp c\u1ea7n n\u0103ng l\u01b0\u1ee3ng bùng n\u1ed5, trong \u0111i\u1ec1u ki\u1ec7n không \u0111\u1ee7 oxy. V\u1edbi b\u1ea3n ch\u1ea5t là t\u1eadp các bài t\u1eadp ng\u1eafn, sau \u0111ó là các kho\u1ea3ng ngh\u1ec9 ng\u1eafn, circuit training<\/strong> giúp c\u01a1 th\u1ec3 th\u1ef1c hi\u1ec7n hi\u1ec7u qu\u1ea3 các bài t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao trong kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh (ví d\u1ee5 nh\u01b0 ch\u1ea1y n\u01b0\u1edbc rút).<\/span><\/strong><\/p>\n

2.8. \u0110a d\u1ea1ng lo\u1ea1i hình luy\u1ec7n t\u1eadp, giúp vi\u1ec7c t\u1eadp luy\u1ec7n thú v\u1ecb h\u01a1n<\/span><\/strong><\/h3>\n

Vì ph\u01b0\u01a1ng pháp t\u1eadp luy\u1ec7n xoay vòng yêu c\u1ea7u b\u1ea1n ph\u1ea3i s\u1ea3n sinh n\u0103ng l\u01b0\u1ee3ng nhanh chóng và chuy\u1ec3n t\u1eeb bài t\u1eadp này sang bài t\u1eadp khác, nên ph\u01b0\u01a1ng pháp này giúp vi\u1ec7c t\u1eadp luy\u1ec7n b\u1edbt nhàm chán h\u01a1n. \u0110ó c\u0169ng chính là lý do vì sao có không ít ng\u01b0\u1eddi th\u01b0\u1eddng tìm \u0111\u1ebfn circuit training<\/strong> khi mu\u1ed1n t\u1ea1o s\u1ef1 thay \u0111\u1ed5i cho k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n thông th\u01b0\u1eddng. <\/span><\/strong><\/p>\n

\"T\u1eadp<\/span><\/span>T\u1eadp luy\u1ec7n thú v\u1ecb h\u01a1n v\u1edbi nhi\u1ec1u bài t\u1eadp \u0111a d\u1ea1ng<\/span><\/strong><\/p>\n

2.9. Circuit training giúp gi\u1ea3m cân hi\u1ec7u qu\u1ea3<\/span><\/strong><\/h3>\n

N\u1ebfu b\u1ea1n \u0111ang mu\u1ed1n gi\u1ea3m cân thì ph\u01b0\u01a1ng pháp t\u1eadp luy\u1ec7n này có th\u1ec3 giúp b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c tiêu nhanh chóng. Tuy nhiên, circuit training<\/strong> th\u01b0\u1eddng có tác d\u1ee5ng gi\u1ea3m cân m\u1ea1nh m\u1ebd nh\u1ea5t v\u1edbi nh\u1eefng ai \u0111ang b\u1ecb th\u1eeba cân ho\u1eb7c béo phì. V\u1edbi nh\u1eefng ai \u0111ang có cân n\u1eb7ng bình th\u01b0\u1eddng, circuit training <\/strong>có tính duy trì vóc dáng nhi\u1ec1u h\u01a1n và vi\u1ec7c gi\u1ea3m cân v\u1edbi circuit training th\u01b0\u1eddng di\u1ec5n ra ch\u1eadm h\u01a1n. <\/span><\/strong><\/p>\n

2.10. Circuit training phù h\u1ee3p v\u1edbi m\u1ecdi \u0111\u1ed1i t\u01b0\u1ee3ng<\/span><\/strong><\/h3>\n

Dù b\u1ea1n là ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u hay \u0111ã t\u1eadp luy\u1ec7n lâu n\u0103m, b\u1ea1n \u0111\u1ec1u có th\u1ec3 t\u1eadp luy\u1ec7n b\u1eb1ng circuit training<\/strong>. Trong su\u1ed1t quá trình t\u1eadp luy\u1ec7n, b\u1ea1n có th\u1ec3 s\u1eeda \u0111\u1ed5i linh ho\u1ea1t các bài t\u1eadp \u0111\u1ec3 t\u0103ng ho\u1eb7c gi\u1ea3m m\u1ee9c \u0111\u1ed9 khó tu\u1ef3 thu\u1ed9c vào trình \u0111\u1ed9, kh\u1ea3 n\u0103ng c\u1ee7a b\u1ea3n thân.<\/span><\/strong><\/p>\n

Tuy v\u1eady, ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u nên th\u1eadn tr\u1ecdng khi t\u1eadp luy\u1ec7n cùng ph\u01b0\u01a1ng pháp xoay vòng. <\/span>B\u1ea1n nên b\u1eaft \u0111\u1ea7u v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 nh\u1eb9 tr\u01b0\u1edbc và s\u1eafp x\u1ebfp th\u1eddi gian ngh\u1ec9 dài h\u01a1n. Sau \u0111ó, khi c\u01a1 th\u1ec3 \u0111ã quen v\u1edbi gu\u1ed3ng t\u1eadp luy\u1ec7n, hãy t\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 và \u0111\u1ed9 khó \u0111\u1ec3 th\u1eed thách b\u1ea3n thân.<\/span><\/strong><\/p>\n

\"Ai<\/span><\/span>Ai c\u0169ng có th\u1ec3 t\u1eadp circuit training<\/span><\/strong><\/p>\n

3. M\u1ed9t s\u1ed1 bài t\u1eadp Circuit training ph\u1ed5 bi\u1ebfn cho dân nghi\u1ec1n th\u1ec3 thao<\/span><\/strong><\/h2>\n

B\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n theo circuit training<\/strong> không ph\u1ea3i vi\u1ec7c quá khó kh\u0103n. T\u1ea5t c\u1ea3 nh\u1eefng gì b\u1ea1n c\u1ea7n là m\u1ed9t không gian \u0111\u1ee7 r\u1ed9ng rãi, có th\u1ec3 có thi\u1ebft b\u1ecb, d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3 t\u1eadp luy\u1ec7n ho\u1eb7c không.<\/span><\/strong><\/p>\n

Theo l\u1eddi khuyên c\u1ee7a các hu\u1ea5n luy\u1ec7n viên th\u1ec3 hình, \u0111\u1ec3 \u0111\u1ea1t k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t, b\u1ea1n nên th\u1ef1c hi\u1ec7n các chu\u1ed7i bài t\u1eadp circuit training<\/strong> trong ít nh\u1ea5t 3-4 tu\u1ea7n, m\u1ed7i bu\u1ed5i t\u1eadp kho\u1ea3ng 30 phút. Th\u1eddi gian c\u1ee7a m\u1ed7i bu\u1ed5i t\u1eadp có th\u1ec3 rút g\u1ecdn ho\u1eb7c kéo dài h\u01a1n ph\u1ee5 thu\u1ed9c vào th\u1eddi gian và kh\u1ea3 n\u0103ng c\u1ee7a b\u1ea1n.<\/span><\/strong><\/p>\n

Có r\u1ea5t nhi\u1ec1u bài t\u1eadp mà b\u1ea1n có th\u1ec3 b\u1ed5 sung vào k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n theo ph\u01b0\u01a1ng pháp xoay vòng. D\u01b0\u1edbi \u0111ây là m\u1ed9t s\u1ed1 bài t\u1eadp lý t\u01b0\u1edfng (có th\u1ec3 s\u1eed d\u1ee5ng d\u1ee5ng c\u1ee5 ho\u1eb7c không) dành cho nh\u1eefng ai \u0111ang mu\u1ed1n t\u1eadp circuit training<\/strong>. <\/span><\/strong><\/p>\n

\"Dân<\/span><\/span>Dân nghi\u1ec1n th\u1ec3 thao \u0111\u1ec1u yêu thích ph\u01b0\u01a1ng pháp t\u1eadp luy\u1ec7n theo vòng này<\/span><\/strong><\/p>\n

3.1. Các bài t\u1eadp cardio<\/span><\/strong><\/h3>\n

Hãy ch\u1ecdn t\u1eeb 1 \u0111\u1ebfn 2 bài \u0111\u1ec3 b\u1ed5 sung vào k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n.<\/span><\/strong><\/p>\n

    \n
  • Ch\u1ea1y lên xu\u1ed1ng c\u1ea7u thang<\/span><\/strong><\/li>\n<\/ul>\n

    Ch\u1ea1y lên c\u1ea7u tháng b\u1eb1ng t\u1ed1c \u0111\u1ed9 nhanh nh\u1ea5t có th\u1ec3. Sau \u0111ó, hãy ngh\u1ec9 b\u1eb1ng cách \u0111i b\u1ed9 ho\u1eb7c ch\u1ea1y xu\u1ed1ng v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm.<\/span><\/strong><\/p>\n

    \"Bài<\/span><\/span>Bài t\u1eadp ch\u1ea1y c\u1ea7u thang<\/span><\/strong><\/p>\n