Xa don xa kep Bao An Sport la mot trong nhung dung cu the duc pho bien, khong chi danh cho gioi tre ma con duoc nhieu nguoi lon tuoi quan tam. Tuy nhien, lieu viec tap luyen voi xa don co thuc su phu hop va an toan cho nguoi lon tuoi hay khong? Trong bai viet nay, chung ta se cung tim hieu ve loi ich cung nhu nhung luu y khi su dung xa don cho doi tuong nay.

Loi Ich Cua Viec Tap Xa Don Cho Nguoi Lon Tuoi

1. Tang cuong suc manh co bap



Tap luyen voi Xa don gan tran giup tang cuong suc manh cua cac nhom co chinh nhu co lung, tay va vai. Dieu nay rat quan trong doi voi nguoi lon tuoi vi no giup duy tri kha nang van dong va giam nguy co chan thuong do yeu duoi hoac mat can bang.

2. Cai thien suc khoe tim mach



Cac bai tap treo tren xa don co the cai thien tuan hoan mau va nang cao chuc nang tim mach. Mot trai tim khoe manh dong vai tro quan trong trong viec giu gin suc khoe tong quat cua nguoi lon tuoi.



Xem them: Xa don co phu hop voi nguoi lon tuoi khong?

3. Giup keo gian co the



Nguoi lon tuoi thuong gap van de ve do linh hoat cua khop va co bap. Tap luyen voi xa don giup keo gian cac nhom co, tu do cai thien tinh linh hoat va giam thieu tinh trang dau nhuc.

Nhung Luu Y Khi Su Dung Xa Don Cho Nguoi Lon Tuoi

1. Tham khao y kien bac si truoc khi bat dau



Truoc khi bat dau bat ky chuong trinh tap luyen nao, dac biet la doi voi nguoi lon tuoi co tien su benh ly hoac dang dung thuoc dieu tri, nen tham khao y kien bac si de dam bao rang ho du dieu kien de tap luyen.

2. Chon loai xa don phu hop



Co nhieu loai xa don khac nhau tren thi truong hien nay: tu loai gan tuong den loai di dong hay da nang... Nguoi lon tuoi nen chon loai de dang tiep can va su dung de tranh tinh huong gay chan thuong khong dang co.

3. Bat dau tu muc do nhe nhang



Khi moi bat dau lam quen voi viec tap luyen bang xa don, hay chon nhung bai tap nhe nhang nhu treo tha tu do (hanging) hoac keo len tung chut mot (assisted pull-up). Sau do tang dan do kho theo thoi gian tuy thuoc vao kha nang thuc te cua ban than.

Cac Bai Tap Goi Y Tren Xa Don Cho Nguoi Lon Tuoi

1. Treo tha tu do (Hanging)



Bai tap nay rat tot de cai thien luc nam tay cung nhu su linh hoat o vung vai lung duoi ma khong can phai tac dong qua nhieu den cac khoi luong nang hon.



Cach thuc hien:



- Nam chac vao thanh ngang.



- Treo minh tu do trong khoang thoi gian ngan (bat dau tu vai giay).

2. Keo len ho tro (Assisted Pull-Up)



Neu ban cam thay kho khan khi thuc hien keo len thong thuong thi hay thu phuong phap ho tro bang cach dat chan len ghe nho hoac su dung may ho tro neu co san tai phong gym.



Cach thuc hien:



- Nam chac vao thanh ngang.



- Su dung chan ho tro de nang phan than tren len khoi mat dat roi tro lai vi tri ban dau mot cach cham rai.

Ket Luan



Tom lai, viec su dung x a do n hoan toan phu hop voi nguoi lon tuoi neu duoc ap dung dung cach va tuan thu cac nguyen tac an toan nhat dinh . Neu ban la mot nguoi cao nien muon duy tri suc khoe , hay xem xet them vao che do sinh hoat hang ngay cua minh nhung bai tap lien quan den chiec “x a” thu vi nay !