giantadanangg
3 posts
Jul 18, 2025
9:21 AM
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Lam Chu Gian Ta Da Nang: Huong Dan Set Ta Va Dieu Chinh Ghe Chuan Xac
So huu mot chiec gian ta da nang tai nha la mot buoc tien lon trong hanh trinh the hinh cua ban. Tuy nhien, de khai thac toi da tiem nang cua no va dam bao an toan tuyet doi, viec biet cach set ta va dieu chinh ghe mot cach chinh xac la ky nang bat buoc. Day khong chi la van de ve hieu suat bai tap ma con la chia khoa de phong tranh chan thuong. Bai viet nay se cung cap huong dan chi tiet, tung buoc ve cach set ta va dieu chinh ghe tren gian ta da nang, giup ban tu tin hon trong moi buoi tap.
1. Tai Sao Phai Set Ta Va Dieu Chinh Ghe Chuan Xac?
Viec thiet lap dung cac thong so tren gian ta da nang cu mang lai nhieu loi ich quan trong:
Toi uu hoa kich hoat co bap: Moi bai tap duoc thiet ke de tac dong vao mot nhom co cu the o mot goc do nhat dinh. Viec dieu chinh ghe va muc ta phu hop dam bao rang ban dang kich hoat dung nhom co muc tieu, toi da hieu qua phat trien.
Dam bao an toan tuyet doi: Sai vi tri dat ta, sai do cao ghe hoac chon muc ta khong phu hop co the dan den mat thang bang, ta roi, hoac dat ap luc khong can thiet len khop va cot song, gay ra chan thuong nghiem trong.
Tang cuong suc manh va tien bo: Khi moi thu duoc thiet lap dung, ban co the tap trung hoan toan vao viec thuc hien dong tac voi form chuan, tu do nang cao suc manh va dat duoc su tien bo nhanh chong hon.
Tien loi va troi chay: Biet cach dieu chinh nhanh chong giup ban tiet kiem thoi gian giua cac hiep hoac khi chuyen bai tap, duy tri duoc cuong do luyen tap.
2. Huong Dan Set Ta Tren Gian Ta Da Nang
Cach set ta se phu thuoc vao loai khang luc ma gian ta da nang cua ban su dung.
a. Set Ta Tren Thanh Don (Barbell) Cua Power Rack/Half Rack
Day la phan quan trong nhat khi thuc hien cac bai tap compound nhu Squat, Bench Press, Overhead Press.
Chon muc ta phu hop:
Nguoi moi tap: Luon bat dau voi thanh don khong ta hoac muc ta rat nhe de lam quen voi ky thuat. Muc tieu la thuc hien 8-12 lan lap voi form hoan hao.
Nguoi tap co kinh nghiem: Chon muc ta ma ban co the thuc hien du so lan lap muc tieu (vi du: 6-12 lan) voi cam giac co bap moi o nhung lan cuoi cung, va van giu duoc form chuan.
Nguyen tac chung: Tha tap nhe voi form chuan con hon tap nang ma sai form.
Dat thanh don len J-Cups (J-Hooks):
Chieu cao J-Cups:
Squat: Thanh don nen cao hon vai ban mot chut khi dung thang.
Bench Press: Khi ban nam tren ghe, thanh don nen nam ngay tren tam mat.
Overhead Press: Thanh don nen cao ngang vai hoac thap hon mot chut.
Dam bao an toan: J-Cups phai duoc khoa chat vao khung gian ta da nang de tranh bi tuot khi ban nhac hoac dat thanh don.
xem them: https://baoansport.vn/dung-cu-tap-gym/gian-ta-da-nang/
Su dung chot an toan (Safety Spotter Arms/Safety Pins):
Squat: Chot an toan nen dat thap hon diem thap nhat ban co the squat khoang 2-5cm.
Bench Press: Chot an toan cao hon nguc mot chut nhung thap hon diem ma thanh don cham nguc.
Su dung khoa ta (Collars): Luon dung khoa ta o hai dau thanh don de ngan ta dia truot ra ngoai, gay mat thang bang hoac chan thuong.
b. Set Ta Tren He Thong Rong Roc Va Cap (Cable System)
He thong cap thuong su dung ta khoi (stack weights) hoac ta roi (plate-loaded).
Chon muc ta phu hop: Di chuyen chot vao tam ta co trong luong mong muon hoac them/bot ta dia vao thanh giu ta.
Dieu chinh vi tri rong roc:
Rong roc cao: Keo xo, Overhead Triceps Extension.
Rong roc thap: Cable Row, Cable Curl, Cable Kickbacks.
Rong roc dieu chinh: Cho phep tap nhieu goc do nhu Cable Fly, Face Pull, Cable Lateral Raise.
Dam bao an toan: Chot dieu chinh rong roc phai khoa chat.
Chon tay cam phu hop: Dung loai tay cam dung cho tung bai tap. Dam bao gan chac chan vao day cap.
3. Huong Dan Dieu Chinh Ghe Tap Ta
Phan lon cac mau gian ta da nang deu co the ket hop voi ghe tap ta dieu chinh duoc.
Vi tri ghe:
Khoang cach voi khung/thanh don: Mat ban khi nam phai thang hang voi thanh don.
On dinh: Dam bao ghe dat vung chac tren san.
Dieu chinh do doc ghe:
Flat: Bench Press phang.
Incline: Incline Press, Overhead Press.
Decline: Decline Press.
Upright: Shoulder Press, bai tap tay ngoi.
Dam bao an toan: Khoa chat cac chot khoa lung ghe va ghe ngoi sau khi dieu chinh.
Dieu chinh ghe ngoi (seat pad): Giup co dinh co the tot hon o cac bai Incline.
Luu y ve dem ghe: Kiem tra dem co bi xe, lun, rach khong. Dem tot giup tap thoai mai hon.
xem them: Lam Chu Gian Ta Da Nang: Huong Dan Set Ta Va Dieu Chinh Ghe Chuan Xac
4. Cac Luu Y Quan Trong Khac Khi Set Up
Doc huong dan su dung: Du ban mua moi tu Bao An Sport hay gian ta da nang cu tu Dung Cu Tap Gym Bao Ansport, hay doc ky huong dan su dung.
Uu tien an toan: Neu khong chac, hay hoi nguoi co kinh nghiem hoac xem video huong dan.
Kiem tra truoc buoi tap: Kiem tra oc vit, chot, cap, ghe co chac chan khong.
Dat thiet bi tren san phang: San khong bang se lam thiet bi mat on dinh, nguy hiem khi tap.
Lien he nha cung cap: Bao An Sport hoac Dung Cu Tap Gym Bao Ansport se ho tro ban neu co kho khan
Ket luan:
Viec set ta va dieu chinh ghe tren gian ta da nang la nhung ky nang co ban nhung cuc ky quan trong de ban tap luyen an toan, hieu qua va dat duoc ket qua toi uu. Bang cach thuc hien cac buoc tren mot cach ti mi va luon dat an toan len hang dau, ban se bien gian ta da nang tai nha thanh mot cong cu dang tin cay, dong hanh cung ban tren hanh trinh chinh phuc suc khoe va voc dang mo uoc. Hay lam chu thiet bi cua minh va tan huong moi buoi tap chat luong!
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