{"id":25960,"date":"2025-03-28T15:20:28","date_gmt":"2025-03-28T08:20:28","guid":{"rendered":"\/blog\/?p=25960"},"modified":"2025-04-19T16:54:02","modified_gmt":"2025-04-19T09:54:02","slug":"lich-tap-gym-cho-nguoi-moi","status":"publish","type":"post","link":"\/blog\/lich-tap-gym-cho-nguoi-moi\/","title":{"rendered":"3 M\u1eabu l\u1ecbch t\u1eadp gym cho ng\u01b0\u1eddi m\u1edbi hi\u1ec7u qu\u1ea3, v\u1eeba s\u1ee9c\u00a0"},"content":{"rendered":"\n

B\u1ea1n lu\u00f4n mu\u1ed1n c\u00f3 th\u00e2n h\u00ecnh s\u0103n ch\u1eafc, c\u00e2n \u0111\u1ed1i c\u00f9ng s\u1ee9c kh\u1ecfe d\u1ebbo dai? M\u1ed9t l\u1ecbch t\u1eadp gym khoa h\u1ecdc, \u0111\u1ec1u \u0111\u1eb7n ch\u00ednh l\u00e0 ch\u00eca kh\u00f3a! N\u1ebfu b\u1ea1n v\u1eabn loay hoay kh\u00f4ng bi\u1ebft n\u00ean t\u1eadp g\u00ec, bao nhi\u00eau bu\u1ed5i m\u1ed7i tu\u1ea7n \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u, trong b\u00e0i vi\u1ebft n\u00e0y <\/em>Decathlon <\/em><\/strong>s\u1ebd gi\u00fap b\u1ea1n t\u00ecm ra <\/em>l\u1ecbch t\u1eadp gym cho ng\u01b0\u1eddi m\u1edbi <\/em><\/strong>ph\u00f9 h\u1ee3p nh\u1ea5t.<\/em><\/p>\n\n\n\n

1. L\u1ecbch t\u1eadp gym 3 bu\u1ed5i\/tu\u1ea7n cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/strong><\/h2>\n\n\n\n

N\u1ebfu qu\u1ef9 th\u1eddi gian h\u1ea1n ch\u1ebf v\u00e0 th\u1ec3 tr\u1ea1ng ch\u01b0a t\u1ed1t, b\u1ea1n n\u00ean t\u1eadp luy\u1ec7n 3 bu\u1ed5i m\u1ed7i tu\u1ea7n \u0111\u1ec3 c\u01a1 b\u1eafp v\u00e0 h\u1ec7 tim m\u1ea1ch d\u1ea7n th\u00edch nghi. \u0110\u1ed3ng th\u1eddi, h\u00e3y xen k\u1ebd nh\u1eefng ng\u00e0y ngh\u1ec9 ho\u1eb7c c\u00e1c bu\u1ed5i gi\u00e3n c\u01a1 chuy\u00ean s\u00e2u \u0111\u1ec3 c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i nhanh h\u01a1n, gi\u1ea3m \u0111au m\u1ecfi, c\u1ee9ng c\u01a1, tr\u00e1nh c\u1ea3m gi\u00e1c ch\u00e1n n\u1ea3n.<\/p>\n\n\n\n

    \n
  • S\u1ed1 l\u01b0\u1ee3ng b\u00e0i t\u1eadp: 5 b\u00e0i\/bu\u1ed5i<\/li>\n\n\n\n
  • S\u1ed1 set t\u1eadp: 3 set<\/li>\n\n\n\n
  • S\u1ed1 reps: 8\/12 reps\/\u0111\u1ed9ng t\u00e1c<\/li>\n\n\n\n
  • Th\u1eddi gian ngh\u1ec9 m\u1ed7i set: 2 ph\u00fat<\/li>\n<\/ul>\n\n\n\n

    Bu\u1ed5i 1: T\u1eadp c\u1eb3ng tay – Tay tr\u01b0\u1edbc – L\u01b0ng (20 – 30 ph\u00fat)<\/h3>\n\n\n\n
      \n
    • K\u00e9o l\u01b0ng x\u00f4 v\u1edbi m\u00e1y (Lats Pulldown) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
    • K\u00e9o t\u1ea1 \u0111\u01a1n t\u1eebng b\u00ean (Dumbbell row) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
    • K\u00e9o thanh \u0111\u00f2n (Barbell row) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
    • G\u1eadp l\u01b0ng tr\u00ean khung (Back extension) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
    • Ng\u1ed3i cu\u1ed1n tay tr\u01b0\u1edbc v\u1edbi t\u1ea1 \u0111\u01a1n (Seated standard curls) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
    • Ng\u1ed3i cu\u1ed9n tay tr\u01b0\u1edbc ki\u1ec3u c\u00e2y b\u00faa (Seated hammer curls) – 3 hi\u1ec7p x 8-12 reps<\/li>\n<\/ul>\n\n\n\n

      Bu\u1ed5i 2: Ngh\u1ec9 ng\u01a1i<\/h3>\n\n\n\n

      Bu\u1ed5i 3: T\u1eadp tay sau – vai – ng\u1ef1c (20 – 30 ph\u00fat)<\/h3>\n\n\n\n
        \n
      • \u0110\u1ea9y t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf nghi\u00eang (Incline dumbbell press) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
      • \u0110\u1ea9y ng\u1ef1c v\u1edbi m\u00e1y (Chest press machine) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
      • H\u00edt x\u00e0 k\u00e9p (Dips) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
      • K\u00e9o d\u00e2y th\u1eebng qua \u0111\u1ea7u (Tricep overhead extension) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
      • Tay sau v\u1edbi d\u00e2y th\u1eebng t\u1eeb tr\u00ean xu\u1ed1ng <\/li>\n<\/ul>\n\n\n\n

        Bu\u1ed5i 4: Ngh\u1ec9 ng\u01a1i <\/h3>\n\n\n\n

        Bu\u1ed5i 5: T\u1eadp ch\u00e2n – b\u1eafp ch\u00e2n – m\u00f4ng – b\u1ee5ng (20 – 30 ph\u00fat)<\/h3>\n\n\n\n
          \n
        • Squat v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell front squat) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
        • Romanian deadlift v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbeel Romanian deadlift) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
        • Ng\u1ed3i cu\u1ed9n m\u00e1y v\u1edbi \u0111\u00f9i sau (Seated legs curls) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
        • \u0110\u00e1 \u0111\u00f9i v\u1edbi m\u00e1y (Seated leg extension) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
        • \u0110\u1ee9ng nh\u00f3n ch\u00e2n v\u1edbi t\u1ea1 (Standing calf raise) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
        • G\u1eadp b\u1ee5ng (Crunch) – 3 hi\u1ec7p x 15-20 reps<\/li>\n<\/ul>\n\n\n\n

          Bu\u1ed5i 6: T\u1eadp gi\u00e3n c\u01a1\u00a0(15 ph\u00fat)<\/h3>\n\n\n\n
            \n
          • Gi\u00e3n c\u01a1 c\u1ed5 – M\u1ed7i b\u00ean 15 gi\u00e2y<\/li>\n\n\n\n
          • Gi\u00e3n c\u01a1 ng\u1ef1c – 20 gi\u00e2y<\/li>\n\n\n\n
          • Gi\u00e3n c\u01a1 h\u00f4ng – m\u00f4ng – 3 ph\u00fat<\/li>\n\n\n\n
          • Gi\u00e3n c\u01a1 tay – 3 ph\u00fat<\/li>\n\n\n\n
          • Gi\u00e3n c\u01a1 l\u01b0ng d\u01b0\u1edbi – 3 ph\u00fat<\/li>\n\n\n\n
          • Gi\u00e3n c\u01a1 \u0111\u00f9i – b\u1eafp ch\u00e2n – 3 ph\u00fat<\/li>\n<\/ul>\n\n\n\n

            Bu\u1ed5i 7: Ngh\u1ec9 ng\u01a1i<\/h3>\n\n\n\n
            \"Kh\u00f4ng
            Kh\u00f4ng n\u00ean s\u1eed d\u1ee5ng t\u1ea1 n\u1eb7ng ngay t\u1eeb \u0111\u1ea7u \u0111\u1ec3 ph\u00f2ng tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng do c\u01a1 b\u1eafp ch\u01b0a k\u1ecbp l\u00e0m quen <\/em><\/figcaption><\/figure>\n\n\n\n

            2. L\u1ecbch t\u1eadp gym 4 bu\u1ed5i\/tu\u1ea7n cho ng\u01b0\u1eddi m\u1edbi<\/strong><\/h2>\n\n\n\n

            Sau kho\u1ea3ng 2 tu\u1ea7n, n\u1ebfu c\u01a1 th\u1ec3 \u0111\u00e3 quen v\u1edbi vi\u1ec7c t\u1eadp gym, b\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc n\u00e2ng s\u1ed1 bu\u1ed5i t\u1eadp l\u00ean 4 bu\u1ed5i\/tu\u1ea7n \u0111\u1ed3ng th\u1eddi k\u1ebft h\u1ee3p th\u00eam cardio \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 cao h\u01a1n. <\/p>\n\n\n\n

              \n
            • S\u1ed1 l\u01b0\u1ee3ng b\u00e0i t\u1eadp: 6 b\u00e0i\/bu\u1ed5i<\/li>\n\n\n\n
            • S\u1ed1 set t\u1eadp: 3 set<\/li>\n\n\n\n
            • S\u1ed1 reps: 8\/12 reps\/\u0111\u1ed9ng t\u00e1c, \u0111\u1ed1i v\u1edbi cardio t\u1eadp 45s\/\u0111\u1ed9ng t\u00e1c v\u00e0 ngh\u1ec9 10s<\/li>\n\n\n\n
            • Th\u1eddi gian ngh\u1ec9 m\u1ed7i set: 2 ph\u00fat<\/li>\n<\/ul>\n\n\n\n

              V\u1ec1 c\u01a1 b\u1ea3n th\u00ec c\u00e1c b\u00e0i t\u1eadp \u1edf m\u1ed7i bu\u1ed5i v\u1eabn gi\u1ed1ng b\u00e0i t\u1eadp \u1edf l\u1ecbch t\u1eadp 3 bu\u1ed5i\/ tu\u1ea7n. \u0110i\u1ec3m kh\u00e1c bi\u1ec7t l\u00e0 bu\u1ed5i 6 thay v\u00ec b\u00e0i t\u1eadp gi\u00e3n c\u01a1 s\u1ebd l\u00e0 b\u00e0i t\u1eadp cardio<\/p>\n\n\n\n

              Bu\u1ed5i 1: T\u1eadp c\u1eb3ng tay – Tay tr\u01b0\u1edbc – L\u01b0ng (20 – 30 ph\u00fat)<\/h3>\n\n\n\n

              Bu\u1ed5i 2: Ngh\u1ec9 ng\u01a1i<\/h3>\n\n\n\n

              Bu\u1ed5i 3: T\u1eadp tay sau – vai – ng\u1ef1c (20 – 30 ph\u00fat)<\/h3>\n\n\n\n

              Bu\u1ed5i 4: Ngh\u1ec9 ng\u01a1i <\/h3>\n\n\n\n

              Bu\u1ed5i 5: T\u1eadp ch\u00e2n – b\u1eafp ch\u00e2n – m\u00f4ng – b\u1ee5ng (20 – 30 ph\u00fat)<\/h3>\n\n\n\n

              Bu\u1ed5i 6: T\u1eadp cardio\u00a0(15 ph\u00fat)<\/h3>\n\n\n\n
                \n
              • Ch\u1ea1y g\u00f3t ch\u1ea1m m\u00f4ng (Butt kick) – 3 set x 45 gi\u00e2y<\/li>\n\n\n\n
              • Nh\u1ea3y dang tay ch\u00e2n (Jumping Jack) – 3 set x 45 gi\u00e2y<\/li>\n\n\n\n
              • Nh\u1ea3y d\u00e2y – 3 set x 45 gi\u00e2y- Burpees – 3 set x 45 gi\u00e2y<\/li>\n<\/ul>\n\n\n\n

                Bu\u1ed5i 7: Ngh\u1ec9 ng\u01a1i<\/h3>\n\n\n\n
                \"B\u1ea1n
                B\u1ea1n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p th\u00eam vi\u1ec7c ch\u1ea1y b\u1ed9 v\u1edbi m\u00e1y t\u1ea1i ph\u00f2ng gym \u0111\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1, gi\u00fap qu\u00e1 tr\u00ecnh t\u0103ng c\u01a1 nhanh ch\u00f3ng h\u01a1n <\/em><\/figcaption><\/figure>\n\n\n\n

                3. L\u1ecbch t\u1eadp gym 5 bu\u1ed5i\/tu\u1ea7n cho ng\u01b0\u1eddi m\u1edbi<\/strong><\/h2>\n\n\n\n

                Sau m\u1ed9t th\u1eddi gian, khi c\u01a1 th\u1ec3 \u0111\u00e3 quen v\u1edbi vi\u1ec7c \u0111\u01b0\u1ee3c t\u00e1c \u0111\u1ed9ng c\u01a1 \u0111\u1ed3ng th\u1eddi b\u1ea1n mu\u1ed1n t\u1eadp chuy\u00ean s\u00e2u h\u01a1n, h\u00e3y ti\u1ebfp t\u1ee5c n\u00e2ng s\u1ed1 bu\u1ed5i t\u1eadp m\u1ed7i tu\u1ea7n c\u0169ng nh\u01b0 l\u01b0\u1ee3ng b\u00e0i t\u1eadp trong t\u1eebng bu\u1ed5i l\u00ean. T\u1eadp 5 bu\u1ed5i\/tu\u1ea7n k\u1ebft h\u1ee3p gi\u1eefa t\u1ea1 v\u00e0 cardio \u0111\u01b0\u1ee3c xem nh\u01b0 l\u1ecbch t\u1eadp t\u1ed1i \u01b0u gi\u00fap gi\u1ea3m m\u1ee1, k\u00edch ho\u1ea1t c\u01a1 b\u1eafp nhanh nh\u1ea5t. <\/p>\n\n\n\n

                  \n
                • S\u1ed1 l\u01b0\u1ee3ng b\u00e0i t\u1eadp: 7 b\u00e0i\/bu\u1ed5i<\/li>\n\n\n\n
                • S\u1ed1 set t\u1eadp: 3 set <\/li>\n\n\n\n
                • S\u1ed1 reps: 8\/12 reps\/\u0111\u1ed9ng t\u00e1c, \u0111\u1ed1i v\u1edbi cardio t\u1eadp 45s\/\u0111\u1ed9ng t\u00e1c v\u00e0 ngh\u1ec9 10s<\/li>\n\n\n\n
                • Th\u1eddi gian ngh\u1ec9 m\u1ed7i set: 2 ph\u00fat<\/li>\n<\/ul>\n\n\n\n

                  Bu\u1ed5i 1: T\u1eadp ng\u1ef1c (20 – 30 ph\u00fat)<\/h3>\n\n\n\n
                    \n
                  • K\u00e9o t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf nghi\u00eang (Incline dumbbell press) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                  • \u0110\u1ea9y t\u1ea1 \u0111\u00f2n tr\u00ean gh\u1ebf nghi\u00eang (Incline bench press) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                  • \u0110\u1ea9y ng\u1ef1c tr\u00ean v\u1edbi m\u00e1y tay (Incline chest press) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                  • \u0110\u1ea9y ng\u1ef1c v\u1edbi m\u00e1y (Chest press machine) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                  • \u0110\u1ea9y t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf ngang (Dumbbell bench press) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                  • \u0110\u1ea9y t\u1ea1 \u0111\u00f2n tr\u00ean gh\u1ebf ngang (Bench press) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                  • Bay ng\u1ef1c v\u1edbi d\u00e2y c\u00e1p t\u1eeb tr\u00ean xu\u1ed1ng (High to low cable cap fly) – 3 hi\u1ec7p x 8-12 reps<\/li>\n<\/ul>\n\n\n\n

                    Bu\u1ed5i 2: C\u1eb3ng tay – Tay tr\u01b0\u1edbc – L\u01b0ng (nh\u00f3m c\u01a1 k\u00e9o)<\/h3>\n\n\n\n
                      \n
                    • K\u00e9o l\u01b0ng x\u00f4 v\u1edbi m\u00e1y (Lats Pulldown) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                    • K\u00e9o t\u1ea1 \u0111\u01a1n t\u1eebng b\u00ean (Dumbbell row) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                    • K\u00e9o thanh \u0111\u00f2n (Barbell row) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                    • G\u1eadp l\u01b0ng tr\u00ean khung (Back extension) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                    • Ng\u1ed3i cu\u1ed1n tay tr\u01b0\u1edbc v\u1edbi t\u1ea1 \u0111\u01a1n (Seated standard curls) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                    • Ng\u1ed3i cu\u1ed9n tay tr\u01b0\u1edbc ki\u1ec3u c\u00e2y b\u00faa (Seated hammer curls) – 3 hi\u1ec7p x 8-12 reps<\/li>\n<\/ul>\n\n\n\n

                      Bu\u1ed5i 3: Ngh\u1ec9 ng\u01a1i<\/h3>\n\n\n\n

                      Bu\u1ed5i 4: T\u1eadp cardio\u00a0(15 ph\u00fat)<\/h3>\n\n\n\n
                        \n
                      • Nh\u1ea3y d\u00e2y – 3 set x 45 gi\u00e2y- Burpees – 3 set x 45 gi\u00e2y<\/li>\n\n\n\n
                      • Ch\u1ea1y g\u00f3t ch\u1ea1m m\u00f4ng (Butt kick) – 3 set x 45 gi\u00e2y<\/li>\n\n\n\n
                      • Nh\u1ea3y dang tay ch\u00e2n (Jumping Jack) – 3 set x 45 gi\u00e2y<\/li>\n<\/ul>\n\n\n\n

                        Bu\u1ed5i 5: T\u1eadp tay sau – vai – ng\u1ef1c (20 – 30 ph\u00fat)<\/h3>\n\n\n\n
                          \n
                        • \u0110\u1ea9y t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf nghi\u00eang (Incline dumbbell press) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                        • \u0110\u1ea9y ng\u1ef1c v\u1edbi m\u00e1y (Chest press machine) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                        • H\u00edt x\u00e0 k\u00e9p (Dips) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                        • K\u00e9o d\u00e2y th\u1eebng qua \u0111\u1ea7u (Tricep overhead extension) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                        • Tay sau v\u1edbi d\u00e2y th\u1eebng t\u1eeb tr\u00ean xu\u1ed1ng<\/li>\n<\/ul>\n\n\n\n

                          Bu\u1ed5i 6: Ngh\u1ec9 ng\u01a1i<\/h3>\n\n\n\n

                          Bu\u1ed5i 7: T\u1eadp ch\u00e2n – b\u1eafp ch\u00e2n – m\u00f4ng – b\u1ee5ng<\/h3>\n\n\n\n
                            \n
                          • Squat v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell front squat) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                          • Romanian deadlift v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Romanian deadlift) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                          • Ng\u1ed3i cu\u1ed9n m\u00e1y v\u1edbi \u0111\u00f9i sau (Seated legs curls) – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                          • \u0110\u00e1 \u0111\u00f9i v\u1edbi m\u00e1y (Seated leg extension) – 3 hi\u1ec7p x 8-12 rep<\/li>\n\n\n\n
                          • \u0110\u1ee9ng nh\u00f3n ch\u00e2n v\u1edbi t\u1ea1 (Standing calf rasie – 3 hi\u1ec7p x 8-12 reps<\/li>\n\n\n\n
                          • G\u1eadp b\u1ee5ng (Crunch) – 3 hi\u1ec7p x 15-20 reps- C\u01a1 b\u1ee5ng d\u01b0\u1edbi (Lower legs lift) – 3 hi\u1ec7p x 15-20 reps<\/li>\n<\/ul>\n\n\n\n
                            \"L\u1ecbch
                            L\u1ecbch t\u1eadp gym cho ng\u01b0\u1eddi m\u1edbi: L\u1ecbch t\u1eadp 5 bu\u1ed5i\/tu\u1ea7n v\u1edbi t\u1ea7n su\u1ea5t v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp t\u0103ng l\u00ean gi\u00fap c\u01a1 b\u1eafp s\u0103n ch\u1eafc nhanh ch\u00f3ng <\/em><\/figcaption><\/figure>\n\n\n\n

                            4. Nguy\u00ean t\u1eafc c\u01a1 b\u1ea3n khi x\u00e2y d\u1ef1ng l\u1ecbch t\u1eadp gym cho ng\u01b0\u1eddi m\u1edbi t\u1eadp<\/strong><\/h2>\n\n\n\n

                            Khi x\u00e2y d\u1ef1ng l\u1ecbch t\u1eadp gym, nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u c\u1ea7n ch\u00fa \u00fd \u0111\u1ebfn nh\u1eefng nguy\u00ean t\u1eafc sau: <\/p>\n\n\n\n

                              \n
                            • X\u00e1c \u0111\u1ecbnh m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n<\/strong>: T\u00f9y v\u00e0o nhu c\u1ea7u t\u0103ng c\u01a1, t\u0103ng c\u00e2n, gi\u1ea3m m\u1ee1, si\u1ebft c\u01a1 s\u1eafc n\u00e9t \u0111\u1ec3 thi \u0111\u1ea5u chuy\u00ean nghi\u1ec7p,… m\u00e0 b\u1ea1n s\u1ebd x\u00e1c \u0111\u1ecbnh lo\u1ea1i b\u00e0i t\u1eadp, c\u01b0\u1eddng \u0111\u1ed9, t\u1ea7n su\u1ea5t t\u1eadp.<\/li>\n\n\n\n
                            • Ch\u00fa tr\u1ecdng th\u1eddi gian ngh\u1ec9 ng\u01a1i<\/strong>: C\u01a1 b\u1eafp c\u1ea7n th\u1eddi gian ph\u1ee5c h\u1ed3i n\u00ean b\u1ea1n c\u1ea7n tr\u00e1nh t\u1eadp li\u00ean t\u1ee5c nhi\u1ec1u ng\u00e0y n\u1ebfu ch\u01b0a quen. Khi m\u1edbi b\u1eaft \u0111\u1ea7u, n\u00ean t\u1eadp 3 – 4 bu\u1ed5i\/tu\u1ea7n \u0111\u1ed3ng th\u1eddi ng\u1ee7 \u0111\u1ee7 7 – 8 ti\u1ebfng m\u1ed7i \u0111\u00eam \u0111\u1ec3 th\u01b0 gi\u00e3n c\u01a1 b\u1eafp, t\u0103ng hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n.<\/li>\n\n\n\n
                            • Ph\u00e2n chia t\u1ea7n su\u1ea5t t\u1eadp c\u00e1c nh\u00f3m c\u01a1 h\u1ee3p l\u00fd<\/strong>: B\u1ea1n kh\u00f4ng n\u00ean t\u1eadp c\u00f9ng m\u1ed9t nh\u00f3m c\u01a1 trong hai ng\u00e0y li\u00ean ti\u1ebfp, \u0111\u1ec3 c\u01a1 b\u1eafp c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i. M\u1ed7i bu\u1ed5i t\u1eadp n\u00ean ph\u00e2n chia theo c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh L\u01b0ng – Tay tr\u01b0\u1edbc, Ch\u00e2n – M\u00f4ng, Vai – B\u1ee5ng, Ng\u1ef1c – Tay sau. Ngo\u00e0i ra, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 chia l\u1ecbch t\u1eadp gym theo c\u00e1ch t\u1eadp g\u1ed3m c\u00e1c b\u00e0i t\u1eadp to\u00e0n th\u00e2n (full body), b\u00e0i t\u1eadp \u0111\u1ea9y (push), b\u00e0i t\u1eadp k\u00e9o (pull), v.v.<\/li>\n\n\n\n
                            • K\u1ebft h\u1ee3p gi\u1eefa t\u1eadp t\u1ea1 v\u00e0 cardio<\/strong>: Khi k\u1ebft h\u1ee3p t\u1eadp gym c\u00f9ng nh\u1eefng b\u00e0i cardio nh\u01b0 nh\u1ea3y d\u00e2y, ch\u1ea1y b\u1ed9, b\u01a1i l\u1ed9i,… s\u1ebd gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch, h\u1ed7 tr\u1ee3 \u0111\u1ed1t ch\u00e1y calo, gi\u00fap gi\u1ea3m m\u1ee1 hi\u1ec7u qu\u1ea3, nhanh ch\u00f3ng.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

                              B\u1ea1n lu\u00f4n mu\u1ed1n c\u00f3 th\u00e2n h\u00ecnh s\u0103n ch\u1eafc, c\u00e2n \u0111\u1ed1i c\u00f9ng s\u1ee9c kh\u1ecfe d\u1ebbo dai? M\u1ed9t l\u1ecbch t\u1eadp gym khoa h\u1ecdc, \u0111\u1ec1u \u0111\u1eb7n ch\u00ednh l\u00e0…<\/p>\n","protected":false},"author":5,"featured_media":25966,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[8,23],"tags":[],"class_list":["post-25960","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kinh-nghiem-the-thao","category-tu-van-tap-gym"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2025\/03\/3-lich-tap-gym-cho-nguoi-moi-1.png",850,455,false],"thumbnail":["\/blog\/wp-content\/uploads\/2025\/03\/3-lich-tap-gym-cho-nguoi-moi-1-150x150.png",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2025\/03\/3-lich-tap-gym-cho-nguoi-moi-1-300x161.png",300,161,true],"medium_large":["\/blog\/wp-content\/uploads\/2025\/03\/3-lich-tap-gym-cho-nguoi-moi-1-768x411.png",768,411,true],"large":["\/blog\/wp-content\/uploads\/2025\/03\/3-lich-tap-gym-cho-nguoi-moi-1.png",850,455,false],"1536x1536":["\/blog\/wp-content\/uploads\/2025\/03\/3-lich-tap-gym-cho-nguoi-moi-1.png",850,455,false],"2048x2048":["\/blog\/wp-content\/uploads\/2025\/03\/3-lich-tap-gym-cho-nguoi-moi-1.png",850,455,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2025\/03\/3-lich-tap-gym-cho-nguoi-moi-1-120x120.png",120,120,true]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"B\u1ea1n lu\u00f4n mu\u1ed1n c\u00f3 th\u00e2n h\u00ecnh s\u0103n ch\u1eafc, c\u00e2n \u0111\u1ed1i c\u00f9ng s\u1ee9c kh\u1ecfe d\u1ebbo dai? M\u1ed9t l\u1ecbch t\u1eadp gym khoa h\u1ecdc, \u0111\u1ec1u \u0111\u1eb7n ch\u00ednh l\u00e0…","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/25960","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/comments?post=25960"}],"version-history":[{"count":4,"href":"\/blog\/wp-json\/wp\/v2\/posts\/25960\/revisions"}],"predecessor-version":[{"id":27873,"href":"\/blog\/wp-json\/wp\/v2\/posts\/25960\/revisions\/27873"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/25966"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=25960"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=25960"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=25960"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}