{"id":26570,"date":"2025-04-11T15:26:05","date_gmt":"2025-04-11T08:26:05","guid":{"rendered":"\/blog\/?p=26570"},"modified":"2025-04-15T16:50:29","modified_gmt":"2025-04-15T09:50:29","slug":"lich-tap-gym-6-ngay-1-tuan-cho-nam","status":"publish","type":"post","link":"\/blog\/lich-tap-gym-6-ngay-1-tuan-cho-nam\/","title":{"rendered":"L\u1ecbch t\u1eadp gym 6 ng\u00e0y 1 tu\u1ea7n cho nam: T\u0103ng c\u01a1, gi\u1ea3m m\u1ee1 th\u1ea7n t\u1ed1c"},"content":{"rendered":"\n

B\u1ea1n \u0111\u00e3 s\u1eb5n s\u00e0ng <\/em>\u201cl\u1ed9t x\u00e1c\u201d h\u00ecnh th\u1ec3<\/em><\/span> nh\u01b0ng v\u1eabn loay hoay ch\u01b0a bi\u1ebft b\u1eaft \u0111\u1ea7u t\u1eeb \u0111\u00e2u? Trong b\u00e0i vi\u1ebft n\u00e0y, Decathlon s\u1ebd g\u1ee3i \u00fd cho b\u1ea1n m\u1ed9t <\/em>l\u1ecbch t\u1eadp gym 6 ng\u00e0y 1 tu\u1ea7n cho nam<\/em><\/span> si\u00eau chi ti\u1ebft theo t\u1eebng nh\u00f3m c\u01a1, k\u00e8m theo l\u1eddi khuy\u00ean t\u1eeb hu\u1ea5n luy\u1ec7n vi\u00ean \u2013 \u0111\u1ec3 m\u1ed7i bu\u1ed5i \u0111\u1ebfn ph\u00f2ng gym \u0111\u1ec1u l\u00e0 m\u1ed9t b\u01b0\u1edbc ti\u1ebfn g\u1ea7n h\u01a1n t\u1edbi phi\u00ean b\u1ea3n t\u1ed1t h\u01a1n c\u1ee7a ch\u00ednh m\u00ecnh.<\/em><\/p>\n\n\n\n

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Nguy\u00ean t\u1eafc x\u00e2y d\u1ef1ng l\u1ecbch t\u1eadp cho nam<\/span><\/p>\n

\u0110\u1ec3 s\u1edf h\u1eefu m\u1ed9t v\u00f3c d\u00e1ng s\u0103n ch\u1eafc v\u00e0 c\u00e2n \u0111\u1ed1i, vi\u1ec7c x\u00e2y d\u1ef1ng l\u1ecbch t\u1eadp c\u1ea7n tu\u00e2n theo nguy\u00ean t\u1eafc t\u1eadp luy\u1ec7n khoa h\u1ecdc v\u00e0 ph\u1ee5c h\u1ed3i h\u1ee3p l\u00fd<\/span>. <\/span><\/p>\n

C\u1ee5 th\u1ec3, b\u1ea1n n\u00ean ph\u1ed1i h\u1ee3p c\u00e1c nh\u00f3m c\u01a1 l\u1edbn \u2013 nh\u1ecf m\u1ed9t c\u00e1ch xen k\u1ebd<\/span>, tr\u00e1nh t\u1eadp trung v\u00e0o m\u1ed9t nh\u00f3m c\u01a1 qu\u00e1 nhi\u1ec1u ng\u00e0y li\u00ean ti\u1ebfp. \u0110\u1ed3ng th\u1eddi, c\u1ea7n c\u00e2n b\u1eb1ng gi\u1eefa th\u1eddi gian t\u1eadp luy\u1ec7n v\u00e0 th\u1eddi gian ngh\u1ec9<\/span>, v\u00ec c\u01a1 b\u1eafp ch\u1ec9 ph\u00e1t tri\u1ec3n th\u1ef1c s\u1ef1 khi \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i \u0111\u00fang c\u00e1ch.<\/p>\n<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

1. L\u1ecbch t\u1eadp gym 6 ng\u00e0y 1 tu\u1ea7n cho nam mu\u1ed1n t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp<\/span><\/h2>\n\n\n\n

N\u1ebfu m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n l\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp<\/span>, th\u00ec m\u1ed7i bu\u1ed5i t\u1eadp n\u00ean t\u1eadp trung v\u00e0o m\u1ed9t nh\u00f3m c\u01a1 l\u1edbn<\/span> \u0111\u1ec3 t\u1ea1o ra k\u00edch th\u00edch \u0111\u1ee7 m\u1ea1nh, t\u1eeb \u0111\u00f3 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh ph\u00e1t tri\u1ec3n c\u01a1 nhanh v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n\n\n\n

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Bu\u1ed5i t\u1eadp<\/span><\/p>\n<\/td>

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T\u00ean nh\u00f3m c\u01a1 <\/span><\/p>\n<\/td>

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T\u00ean c\u00e1c \u0111\u1ed9ng t\u00e1c <\/span><\/p>\n<\/td><\/tr>

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Bu\u1ed5i 1<\/span><\/p>\n<\/td>

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Ng\u1ef1c <\/span><\/p>\n<\/td>

\n

– \u0110\u1ea9y t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf ngang (Dumbbell bench press) <\/span><\/p>\n

– \u0110\u1ea9y t\u1ea1 \u0111\u00f2n tr\u00ean gh\u1ebf ngang (Bench press)<\/span><\/p>\n

– \u0110\u1ea9y t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf nghi\u00eang (Incline dumbbell press)<\/span><\/p>\n

– \u0110\u1ea9y t\u1ea1 \u0111\u00f2n tr\u00ean gh\u1ebf nghi\u00eang (Incline bench press)<\/span><\/p>\n

– Bay ng\u1ef1c v\u1edbi d\u00e2y c\u00e1p t\u1eeb tr\u00ean xu\u1ed1ng (High to low cable chest fly)<\/span><\/p>\n

– H\u00edt x\u00e0 k\u00e9p (Dips)<\/span><\/p>\n

– Bay ng\u1ef1c v\u1edbi d\u00e2y c\u00e1p t\u1eeb d\u01b0\u1edbi l\u00ean (Low to high cable chest fly)<\/span><\/p>\n

– M\u00e1y \u00e9p ng\u1ef1c (Chest fly machine)<\/span><\/p>\n

M\u1ed7i \u0111\u1ed9ng t\u00e1c t\u1eadp 8 -15 l\u1ea7n, l\u1eb7p l\u1ea1i 3 hi\u1ec7p<\/span><\/p>\n<\/td><\/tr>

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Bu\u1ed5i 2<\/span><\/p>\n<\/td>

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Ch\u00e2n <\/span><\/p>\n<\/td>

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– Squat v\u1edbi thanh \u0111\u00f2n ph\u00eda tr\u00ean (Barbell back squat)<\/span><\/p>\n

– Lunge v\u1edbi t\u1ea1 \u0111\u01a1n (Static dumbbell lunge)<\/span><\/p>\n

– Squat v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell front squat)<\/span><\/p>\n

– Romanian deadlift v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell romanian deadlift)<\/span><\/p>\n

– \u0110\u00e1 \u0111\u00f9i v\u1edbi m\u00e1y (Seated leg extension)<\/span><\/p>\n

– \u0110\u1ee9ng nh\u00f3n ch\u00e2n v\u1edbi t\u1ea1 (Standing calf raise)<\/span><\/p>\n

M\u1ed7i \u0111\u1ed9ng t\u00e1c t\u1eadp 8 -15 l\u1ea7n, l\u1eb7p l\u1ea1i 3 hi\u1ec7p<\/span><\/p>\n<\/td><\/tr>

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Bu\u1ed5i 3<\/span><\/p>\n<\/td>

\n

Vai<\/span><\/p>\n<\/td>

\n

– Bay vai v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell lateral raise)<\/span><\/p>\n

– \u0110\u1ea9y t\u1ea1 \u0111\u01a1n qua \u0111\u1ea7u (Dumbbell overhead press)<\/span><\/p>\n

– \u0110\u1ea9y vai v\u1edbi m\u00e1y (Overhead press machine)<\/span><\/p>\n

– \u0110\u1ee9ng \u0111\u1ea9y t\u1ea1 \u0111\u00f2n qua \u0111\u1ea7u (Standing barbell overhead press)<\/span><\/p>\n

– Bay vai v\u1edbi d\u00e2y c\u00e1p (Cable lateral raise)<\/span><\/p>\n

– T\u1eadp vai sau v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell rear delt fly)<\/span><\/p>\n

– T\u1eadp vai sau v\u1edbi d\u00e2y c\u00e1p (Cable rear delt fly)<\/span><\/p>\n

M\u1ed7i \u0111\u1ed9ng t\u00e1c t\u1eadp 8 -15 l\u1ea7n, l\u1eb7p l\u1ea1i 3 hi\u1ec7p<\/span><\/p>\n<\/td><\/tr>

\n

Bu\u1ed5i 4<\/span><\/p>\n<\/td>

\n

C\u01a1 l\u01b0ng – tay<\/span><\/p>\n<\/td>

\n

– K\u00e9o l\u01b0ng x\u00f4 v\u1edbi m\u00e1y (Lats pulldown)<\/span><\/p>\n

– K\u00e9o t\u1ea1 \u0111\u01a1n t\u1eebng b\u00ean (Dumbbell row)<\/span><\/p>\n

– K\u00e9o d\u00e2y c\u00e1p cao t\u1eebng d\u00e2y (1 arm high cable row)<\/span><\/p>\n

– K\u00e9o thanh \u0111\u00f2n (Barbell row)<\/span><\/p>\n

– G\u1eadp l\u01b0ng tr\u00ean khung (Back extension)<\/span><\/p>\n

– Ng\u1ed3i cu\u1ed1n tay tr\u01b0\u1edbc v\u1edbi t\u1ea1 \u0111\u01a1n (Seated standard curls)<\/span><\/p>\n

– Ng\u1ed3i cu\u1ed9n tay tr\u01b0\u1edbc ki\u1ec3u c\u00e2y b\u00faa (Seated hammer curls)<\/span><\/p>\n

M\u1ed7i \u0111\u1ed9ng t\u00e1c t\u1eadp 8 -15 l\u1ea7n, l\u1eb7p l\u1ea1i 3 hi\u1ec7p<\/span><\/p>\n<\/td><\/tr>

\n

Bu\u1ed5i 5<\/span><\/p>\n<\/td>

\n

C\u01a1 ch\u00e2n – m\u00f4ng<\/span><\/p>\n<\/td>

\n

– Squat v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell front squat)<\/span><\/p>\n

– Romanian deadlift v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Romanian deadlift)<\/span><\/p>\n

– \u0110\u00e1 \u0111\u00f9i v\u1edbi m\u00e1y (Seated leg extension)<\/span><\/p>\n

– \u0110\u1ee9ng nh\u00f3n ch\u00e2n v\u1edbi t\u1ea1 (Standing calf raise)<\/span><\/p>\n

– Ng\u1ed3i cu\u1ed9n m\u00e1y v\u1edbi \u0111\u00f9i sau (Seated legs curls)<\/span><\/p>\n

M\u1ed7i \u0111\u1ed9ng t\u00e1c t\u1eadp 8 -15 l\u1ea7n, l\u1eb7p l\u1ea1i 3 hi\u1ec7p<\/span><\/p>\n<\/td><\/tr>

\n

Bu\u1ed5i 6<\/span><\/p>\n<\/td>

\n

M\u00f4ng – b\u1ee5ng<\/span><\/p>\n<\/td>

\n

– Squat v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell front squat)<\/span><\/p>\n

– Romanian deadlift v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Romanian deadlift)<\/span><\/p>\n

– G\u1eadp b\u1ee5ng (Crunch)<\/span><\/p>\n

– C\u01a1 b\u1ee5ng d\u01b0\u1edbi (Lower legs lift)<\/span><\/p>\n

– G\u1eadp b\u1ee5ng nghi\u00eang tr\u00ean x\u00e0 (Pull up bar twist ab)<\/span><\/p>\n

M\u1ed7i \u0111\u1ed9ng t\u00e1c t\u1eadp 8 -15 l\u1ea7n, l\u1eb7p l\u1ea1i 3 hi\u1ec7p<\/span><\/p>\n<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

\"Nam
Nam gi\u1edbi mu\u1ed1n t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp c\u1ea7n t\u1eadp c\u00e1c nh\u00f3m c\u01a1 chuy\u00ean s\u00e2u v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh – Ngu\u1ed3n: Decathlon<\/em><\/figcaption><\/figure>\n\n\n\n

Bu\u1ed5i 1<\/span><\/p>\n\n\n\n

    \n
  • T\u00ean nh\u00f3m c\u01a1:<\/span> Ng\u1ef1c<\/span><\/li>\n\n\n\n
  • T\u1ed5ng th\u1eddi gian:<\/span> 20 – 30 ph\u00fat<\/span><\/li>\n\n\n\n
  • S\u1ed1 b\u00e0i t\u1eadp: <\/span>8 \u0111\u1ed9ng t\u00e1c<\/span><\/li>\n<\/ul>\n\n\n\n
    \n
    \n
    \n\n\n\n\n\n\n\n\n\n\n
    \n

    T\u00ean b\u00e0i t\u1eadp\/\u0111\u1ed9ng t\u00e1c<\/span><\/p>\n<\/td>\n

    		\n

    M\u00f4 t\u1ea3 \u0111\u1ed9ng t\u00e1c<\/span><\/p>\n<\/td>\n

    		\n

    \u1ea2nh minh h\u1ecda<\/span><\/p>\n<\/td>\n<\/tr>\n

    \n

    \u0110\u1ea9y t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf ngang (Dumbbell bench press)<\/span><\/p>\n

    \u00a0<\/p>\n<\/td>\n

    		\n

    N\u1eb1m l\u00ean gh\u1ebf t\u1eadp, hai tay n\u1eafm ch\u1eb7t hai qu\u1ea3 t\u1ea1. Th\u1edf ra, \u0111\u1ea9y t\u1ea1 l\u00ean tr\u00ean cao, tay du\u1ed7i th\u1eb3ng. H\u00edt v\u00e0o, thu t\u1ea1 v\u1ec1 g\u1ea7n ng\u1ef1c sao cho vai v\u00e0 tay t\u1ea1o th\u00e0nh g\u00f3c 90 \u0111\u1ed9.<\/span><\/p>\n<\/td>\n

    		\n
    \"\"<\/figure>\n

    \u00a0<\/p>\n<\/td>\n<\/tr>\n

    \n

    K\u00e9o t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf nghi\u00eang (Incline dumbbell press)<\/span><\/p>\n

    \u00a0<\/p>\n<\/td>\n

    		\n

    N\u1eb1m tr\u00ean gh\u1ebf t\u1eadp. Hai tay gi\u1eef t\u1ea1, hai ch\u00e2n \u0111\u1eb7t tr\u00ean m\u1eb7t s\u00e0n. D\u00f9ng l\u1ef1c n\u00e2ng t\u1eebng qu\u1ea3 t\u1ea1 l\u00ean ngang vai. Th\u1edf ra, \u0111\u1ea9y t\u1ea1 l\u00ean cao b\u1eb1ng c\u01a1 ng\u1ef1c. C\u00e1nh tay th\u1eb3ng, gi\u1eef nguy\u00ean t\u1ea1i v\u1ecb tr\u00ed cao nh\u1ea5t trong v\u00e0i gi\u00e2y r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 t\u1ea1 xu\u1ed1ng. <\/span><\/p>\n<\/td>\n

    		\n
    \"\"<\/figure>\n

    \u00a0<\/p>\n<\/td>\n<\/tr>\n

    \n

    \u0110\u1ea9y t\u1ea1 \u0111\u00f2n tr\u00ean gh\u1ebf nghi\u00eang (Incline bench press)<\/span><\/p>\n

    \u00a0<\/p>\n<\/td>\n

    		\n

    H\u00edt s\u00e2u, h\u1ea1 thanh t\u1ea1 th\u1ea5p xu\u1ed1ng d\u01b0\u1edbi \u0111\u1ebfn khi g\u1ea7n ch\u1ea1m ng\u1ef1c, gi\u1eef kho\u1ea3ng 1 gi\u00e2y. Th\u1edf ra, \u0111\u1ea9y thanh t\u1ea1 v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/p>\n<\/td>\n

    		\n
    \"\"<\/figure>\n

    \u00a0<\/p>\n<\/td>\n<\/tr>\n

    \n

    H\u00edt x\u00e0 k\u00e9p (Dips)<\/span><\/p>\n<\/td>\n

    		\n

    H\u00edt s\u00e2u, n\u00e2ng th\u00e2n ng\u01b0\u1eddi l\u00ean sao cho c\u00e1nh tay, l\u01b0ng th\u1eb3ng, m\u00f4ng v\u1ec1 sau. Th\u1edf ra v\u00e0 tr\u1edf v\u1ec1 v\u1ecb tr\u00ed c\u0169.<\/span><\/p>\n<\/td>\n

    		\n
    \"\"<\/figure>\n

    \u00a0<\/p>\n<\/td>\n<\/tr>\n

    \n

    Bay ng\u1ef1c v\u1edbi d\u00e2y c\u00e1p t\u1eeb tr\u00ean xu\u1ed1ng (High to Low Cable Chest Fly)<\/span><\/p>\n

    \u00a0<\/p>\n<\/td>\n

    		\n

    K\u00e9o d\u00e2y c\u00e1p xu\u1ed1ng v\u00e0 ti\u1ebfn l\u00ean m\u1ed9t b\u01b0\u1edbc, nghi\u00ean ng\u01b0\u1eddi nh\u1eb9, tay \u0111\u1ea9y xu\u1ed1ng d\u01b0\u1edbi v\u00e0 \u00e9p ch\u1eb7t c\u01a1 ng\u1ef1c<\/p>\n<\/td>\n

    		\n
    \"\"<\/figure>\n

    \u00a0<\/p>\n<\/td>\n<\/tr>\n

    \n

    Bay ng\u1ef1c v\u1edbi d\u00e2y c\u00e1p t\u1eeb d\u01b0\u1edbi l\u00ean (Low to High Cable Chest Fly)<\/span><\/p>\n

    \u00a0<\/p>\n<\/td>\n

    		\n

    K\u00e9o d\u00e2y c\u00e1p l\u00ean v\u00e0 ti\u1ebfn l\u00ean m\u1ed9t b\u01b0\u1edbc, nghi\u00ean ng\u01b0\u1eddi nh\u1eb9, tay \u0111\u1ea9y l\u00ean tr\u00ean v\u00e0 \u00e9p ch\u1eb7t c\u01a1 ng\u1ef1c<\/p>\n<\/td>\n

    		\n
    \"\"<\/figure>\n

    \u00a0<\/p>\n<\/td>\n<\/tr>\n

    \n

    M\u00e1y \u00e9p ng\u1ef1c (Chest Fly Machine)<\/span><\/p>\n

    \u00a0<\/p>\n<\/td>\n

    		\n

    M\u1edf r\u1ed9ng hai tay sang b\u00ean, \u00e9p ch\u1eb7t c\u01a1 ng\u1ef1c v\u00e0 thu v\u1ec1 v\u1ecb tr\u00ed c\u0169 <\/span><\/p>\n<\/td>\n

    		\n
    \"\"<\/figure>\n

    \u00a0<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<\/div>\n<\/div>\n\n\n\n

    Bu\u1ed5i 2<\/span><\/p>\n\n\n\n

      \n
    • T\u00ean nh\u00f3m c\u01a1<\/span>: Ch\u00e2n <\/span><\/li>\n\n\n\n
    • T\u1ed5ng th\u1eddi gian:<\/span> 20 – 30 ph\u00fat<\/span><\/li>\n\n\n\n
    • S\u1ed1 b\u00e0i t\u1eadp: <\/span>6 \u0111\u1ed9ng t\u00e1c<\/span><\/li>\n<\/ul>\n\n\n\n
      \n
      \n
      \n\n\n\n\n\n\n\n\n
      \n

      Squat v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell front squat)<\/span><\/p>\n

      \u00a0<\/p>\n<\/td>\n

      		\n

      \u0110\u1ee9ng th\u1eb3ng, ch\u00e2n bi\u00ean \u0111\u1ed9 r\u1ed9ng b\u1eb1ng vai, h\u01b0\u1edbng m\u0169i ch\u00e2n ra ngo\u00e0i m\u1ed9t ch\u00fat. T\u1eeb t\u1eeb h\u1ea1 th\u1ea5p \u0111\u1ea7u g\u1ed1i \u0111\u1ebfn khi \u0111\u00f9i song song v\u1edbi m\u1eb7t s\u00e0n, \u0111\u1ea7u g\u1ed1i kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n. T\u1eeb t\u1eeb \u0111\u1ee9ng d\u1eady v\u00e0 l\u1eb7p l\u1ea1i.<\/span><\/p>\n<\/td>\n

      		\n
      \"\"<\/figure>\n

      \u00a0<\/p>\n<\/td>\n<\/tr>\n

      \n

      Romanian deadlift v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Romanian deadlift)<\/span><\/p>\n

      \u00a0<\/p>\n<\/td>\n

      		\n

      \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng, hai tay gi\u1eef thanh t\u1ea1, kho\u1ea3ng c\u00e1ch hai tay r\u1ed9ng b\u1eb1ng vai. T\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi, \u0111\u1ea9y m\u00f4ng ra sau. \u0110\u1ea9y m\u00f4ng v\u1ec1 tr\u01b0\u1edbc v\u00e0 n\u00e2ng th\u00e2n ng\u01b0\u1eddi l\u00ean v\u1ec1 v\u1ecb tr\u00ed c\u0169. <\/span><\/p>\n<\/td>\n

      		\n
      \"\"<\/figure>\n

      \u00a0<\/p>\n<\/td>\n<\/tr>\n

      \n

      Squat v\u1edbi thanh \u0111\u00f2n ph\u00eda tr\u00ean (Barbell back squat)<\/span><\/p>\n<\/td>\n

      		\n

      \u0110\u1eb7t thanh \u0111\u00f2n l\u00ean sau l\u01b0ng, t\u1eeb t\u1eeb h\u1ea1 th\u1ea5p ng\u01b0\u1eddi xu\u1ed1ng, m\u00f4ng \u0111\u1ea9y v\u1ec1 sau v\u00e0 thu v\u1ec1 v\u1ecb tr\u00ed c\u0169<\/span><\/p>\n<\/td>\n

      		\n
      \"\"<\/figure>\n

      \u00a0<\/p>\n<\/td>\n<\/tr>\n

      \n

      Lunge v\u1edbi t\u1ea1 \u0111\u01a1n (Static dumbbell lunge)<\/p>\n<\/td>\n

      		\n

      V\u00e0o t\u01b0 th\u1ebf ch\u00e2n tr\u01b0\u1edbc – sau, h\u1ea1 th\u1ea5p ch\u00e2n sau xu\u1ed1ng g\u1ea7n ch\u1ea1m m\u1eb7t s\u00e0n sao cho ng\u01b0\u1eddi th\u1eb3ng <\/span><\/p>\n<\/td>\n

      		\n
      \"\"<\/figure>\n

      \u00a0<\/p>\n<\/td>\n<\/tr>\n

      \n

      \u0110\u00e1 \u0111\u00f9i v\u1edbi m\u00e1y (Seated leg extension)<\/span><\/p>\n

      \u00a0<\/p>\n<\/td>\n

      		\n

      \u0110\u1eb7t thanh \u0111\u00f2n b\u1ea9y d\u01b0\u1edbi l\u00ean tr\u00ean b\u00e0n ch\u00e2n, gi\u1eef ch\u1eb7t tay l\u00ean thanh c\u1ea7m b\u00ean c\u1ea1nh, l\u01b0ng t\u1ef1a v\u00e0o gh\u1ebf. Th\u1edf ra, s\u1eed d\u1ee5ng c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc n\u00e2ng ch\u00e2n l\u00ean \u0111\u1ebfn m\u1ee9c t\u1ed1i \u0111a v\u00e0 gi\u1eef kho\u1ea3ng 1 gi\u00e2y. H\u00edt v\u00e0o v\u00e0 \u0111\u01b0a v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/p>\n<\/td>\n

      		\n
      \"\"<\/figure>\n

      \u00a0<\/p>\n<\/td>\n<\/tr>\n

      \n

      \u0110\u1ee9ng nh\u00f3n ch\u00e2n v\u1edbi t\u1ea1 (Standing calf raise)<\/span><\/p>\n<\/td>\n

      		\n

      Th\u1edf ra, n\u00e2ng g\u00f3t ch\u00e2n l\u00ean cao h\u1ebft m\u1ee9c c\u00f3 th\u1ec3, \u0111\u1ea9y m\u00e1y t\u1eadp l\u00ean c\u00e0ng cao c\u00e0ng t\u1ed1t v\u00e0 gi\u1eef kho\u1ea3ng 1 gi\u00e2y. H\u00edt v\u00e0o, t\u1eeb t\u1eeb h\u1ea1 g\u00f3t ch\u00e2n xu\u1ed1ng, \u0111\u01b0a m\u00e1y v\u1ec1 v\u1ecb tr\u00ed c\u0169.<\/span><\/p>\n<\/td>\n

      		\n
      \"\"<\/figure>\n

      \u00a0<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<\/div>\n<\/div>\n\n\n\n

      Bu\u1ed5i 3<\/span><\/p>\n\n\n\n

        \n
      • T\u00ean nh\u00f3m c\u01a1: Vai<\/span><\/li>\n\n\n\n
      • T\u1ed5ng th\u1eddi gian:<\/span> 20 – 30 ph\u00fat<\/span><\/li>\n\n\n\n
      • S\u1ed1 b\u00e0i t\u1eadp: <\/span>7 \u0111\u1ed9ng t\u00e1c<\/span><\/li>\n<\/ul>\n\n\n\n
        \n
        \n
        \n\n\n\n\n\n\n\n\n\n\n
        \n

        T\u00ean b\u00e0i t\u1eadp\/\u0111\u1ed9ng t\u00e1c<\/span><\/p>\n<\/td>\n

        		\n

        M\u00f4 t\u1ea3 \u0111\u1ed9ng t\u00e1c<\/span><\/p>\n<\/td>\n

        		\n

        \u1ea2nh minh h\u1ecda<\/span><\/p>\n<\/td>\n<\/tr>\n

        \n

        Bay vai v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell lateral raise)<\/span><\/p>\n

        \u00a0<\/p>\n<\/td>\n

        		\n

        \u0110\u1ee9ng h\u01a1i nghi\u00eang v\u1ec1 ph\u00eda tr\u01b0\u1edbc, \u0111\u1ea9y hai qu\u1ea3 t\u1ea1 l\u00ean cao ngang vai<\/span><\/p>\n<\/td>\n

        		\n
        \"\"<\/figure>\n

        \u00a0<\/p>\n<\/td>\n<\/tr>\n

        \n

        \u0110\u1ea9y t\u1ea1 \u0111\u01a1n qua \u0111\u1ea7u (Dumbbell overhead press)<\/span><\/p>\n

        \u00a0<\/p>\n<\/td>\n

        		\n

        G\u1ed3ng core v\u00e0 \u0111\u1ea9y t\u1ea1 qua \u0111\u1ea7u, 2 c\u00e1nh tay h\u01a1i nghi\u00eang v\u1ec1 ph\u00eda tr\u01b0\u1edbc, c\u00f9i ch\u1ecf xoay v\u1ec1 ph\u00eda tr\u01b0\u1edbc<\/span><\/p>\n<\/td>\n

        		\n
        \"\"<\/figure>\n

        \u00a0<\/p>\n<\/td>\n<\/tr>\n

        \n

        \u0110\u1ea9y vai v\u1edbi m\u00e1y (Overhead press machine)<\/span><\/p>\n

        \u00a0<\/p>\n<\/td>\n

        		\n

        G\u1ed3ng core v\u00e0 \u0111\u1ea9y m\u00e1y qua \u0111\u1ea7u, 2 c\u00e1nh tay h\u01a1i nghi\u00eang v\u1ec1 tr\u01b0\u1edbc<\/span><\/p>\n<\/td>\n

        		\n
        \"\"<\/figure>\n

        \u00a0<\/p>\n<\/td>\n<\/tr>\n

        \n

        \u0110\u1ee9ng \u0111\u1ea9y t\u1ea1 \u0111\u00f2n qua \u0111\u1ea7u (Standing barbell overhead press)<\/span><\/p>\n

        \u00a0<\/p>\n<\/td>\n

        		\n

        \u0110\u1ee9ng th\u1eb3ng l\u01b0ng, g\u1ed3ng core v\u00e0 \u0111\u1ea9y t\u1ea1 qua \u0111\u1ea7u<\/span><\/p>\n<\/td>\n

        		\n
        \"\"<\/figure>\n

        \u00a0<\/p>\n<\/td>\n<\/tr>\n

        \n

        Bay vai v\u1edbi d\u00e2y c\u00e1p (Cable lateral raise)<\/span><\/p>\n

        \u00a0<\/p>\n<\/td>\n

        		\n

        \u0110\u1ee9ng th\u1eb3ng, g\u1ed3ng core, th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c bay vai cho t\u1eebng b\u00ean tay<\/span><\/p>\n<\/td>\n

        		\n
        \"\"<\/figure>\n

        \u00a0<\/p>\n<\/td>\n<\/tr>\n

        \n

        T\u1eadp vai sau v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell rear delt fly)<\/span><\/p>\n<\/td>\n

        		\n

        G\u1ed3ng core, bay t\u1ea1 v\u1ec1 ph\u00eda sau sao cho c\u00e1nh tay ngang v\u1edbi c\u01a1 th\u1ec3<\/span><\/p>\n<\/td>\n

        		\n
        \"\"<\/figure>\n

        \u00a0<\/p>\n<\/td>\n<\/tr>\n

        \n

        T\u1eadp vai sau v\u1edbi d\u00e2y c\u00e1p (Cable rear delt fly)<\/span><\/p>\n

        \u00a0<\/p>\n<\/td>\n

        		\n

        Gi\u1eef th\u1eb3ng l\u01b0ng, g\u1ed3ng core, thu d\u00e2y v\u1ec1 ph\u00eda m\u1eb7t v\u00e0 \u00e9p b\u1ea3 vai nhi\u1ec1u nh\u1ea5t<\/span><\/p>\n<\/td>\n

        		\n
        \"\"<\/figure>\n

        \u00a0<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<\/div>\n<\/div>\n\n\n\n

        Bu\u1ed5i 4<\/span><\/p>\n\n\n\n

          \n
        • T\u00ean nh\u00f3m c\u01a1: C\u01a1 l\u01b0ng – tay<\/span><\/li>\n\n\n\n
        • T\u1ed5ng th\u1eddi gian:<\/span> 20 – 30 ph\u00fat<\/span><\/li>\n\n\n\n
        • S\u1ed1 b\u00e0i t\u1eadp: <\/span>7 \u0111\u1ed9ng t\u00e1c<\/span><\/li>\n<\/ul>\n\n\n\n
          \n
          \n
          \n\n\n\n\n\n\n\n\n\n\n
          \n

          T\u00ean b\u00e0i t\u1eadp\/\u0111\u1ed9ng t\u00e1c<\/span><\/p>\n<\/td>\n

          		\n

          M\u00f4 t\u1ea3 \u0111\u1ed9ng t\u00e1c<\/span><\/p>\n<\/td>\n

          		\n

          \u1ea2nh minh h\u1ecda<\/span><\/p>\n<\/td>\n<\/tr>\n

          \n

          K\u00e9o l\u01b0ng x\u00f4 v\u1edbi m\u00e1y (Lats Pulldown)<\/span><\/p>\n

          \u00a0<\/p>\n<\/td>\n

          		\n

          \u01af\u1ee1n ng\u1ef1c, nghi\u00eang ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc v\u00e0 t\u1eeb t\u1eeb k\u00e9o thanh c\u1ea7m xu\u1ed1ng cho \u0111\u1ebfn khi g\u1ea7n ch\u1ea1m ng\u1ef1c. H\u00edt v\u00e0o, t\u1eeb t\u1eeb \u0111\u01b0a thanh k\u00e9o v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/p>\n<\/td>\n

          		\n
          \"\"<\/figure>\n

          \u00a0<\/p>\n<\/td>\n<\/tr>\n

          \n

          K\u00e9o t\u1ea1 \u0111\u01a1n t\u1eebng b\u00ean (Dumbbell row)<\/span><\/p>\n

          \u00a0<\/p>\n<\/td>\n

          		\n

          \u0110\u01b0a ng\u01b0\u1eddi v\u00e0o t\u01b0 th\u1ebf plank. Tay ph\u1ea3i c\u1ea7m t\u1ea1, t\u1eeb t\u1eeb \u0111\u01b0a tay ph\u1ea3i l\u00ean v\u00e0 \u00e9p ch\u1eb7t c\u01a1 l\u01b0ng x\u00f4 \u0111\u1ec3 k\u00e9o t\u1ea1 l\u00ean sao cho cho c\u00e1nh tay song song v\u1edbi s\u00e0n t\u1eadp, \u00e9p s\u00e1t c\u00e1nh tay v\u00e0o ng\u01b0\u1eddi. H\u00edt v\u00e0o, t\u1eeb t\u1eeb h\u1ea1 t\u1ea1 xu\u1ed1ng v\u1ecb tr\u00ed ban \u0111\u1ea7u v\u00e0 l\u1eb7p l\u1ea1i v\u1edbi tay tr\u00e1i<\/span><\/p>\n<\/td>\n

          		\n
          \"\"<\/figure>\n

          \u00a0<\/p>\n<\/td>\n<\/tr>\n

          \n

          K\u00e9o d\u00e2y c\u00e1p cao t\u1eebng d\u00e2y (1 arm high cable row)<\/span><\/p>\n<\/td>\n

          		\n

          \u0110i\u1ec1u ch\u1ec9nh d\u00e2y c\u00e1p \u1edf v\u1ecb tr\u00ed cao h\u01a1n \u0111\u1ea7u. C\u1ea7m d\u00e2y c\u00e1p b\u1eb1ng m\u1ed9t tay v\u00e0 k\u00e9o xu\u1ed1ng v\u1ec1 ph\u00eda c\u01a1 th\u1ec3 \u0111\u1ed3ng th\u1eddi si\u1ebft ch\u1eb7t c\u01a1 x\u00f4, gi\u1eef c\u01a1 th\u1ec3 \u1ed5n \u0111\u1ecbnh. T\u1eeb t\u1eeb \u0111\u01b0a c\u00e1p v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u v\u00e0 th\u1ef1c hi\u1ec7n l\u1ea1i.<\/span><\/p>\n<\/td>\n

          		\n
          \"\"<\/figure>\n

          \u00a0<\/p>\n<\/td>\n<\/tr>\n

          \n

          K\u00e9o thanh \u0111\u00f2n (Barbell row)<\/span><\/p>\n

          \u00a0<\/p>\n<\/td>\n

          		\n

          T\u1eeb t\u1eeb th\u1edf ra v\u00e0 k\u00e9o thanh t\u1ea1 l\u00ean, \u0111\u01b0a t\u1ea1 s\u00e1t ph\u1ea7n b\u1ee5ng d\u01b0\u1edbi x\u01b0\u01a1ng \u1ee9ng sao cho khu\u1ef7u tay n\u1eb1m \u1edf sau th\u00e2n ng\u01b0\u1eddi. Gi\u1eef t\u1ea1 kho\u1ea3ng 1 gi\u00e2y v\u00e0 h\u00edt v\u00e0o, \u0111\u01b0a t\u1ea1 v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/p>\n<\/td>\n

          		\n
          \"\"<\/figure>\n

          \u00a0<\/p>\n<\/td>\n<\/tr>\n

          \n

          G\u1eadp l\u01b0ng tr\u00ean khung (Back extension)<\/span><\/p>\n<\/td>\n

          		\n

          Hai tay \u0111\u1eb7t sau \u0111\u1ea7u ho\u1eb7c tr\u01b0\u1edbc ng\u1ef1c, gi\u1eef c\u01a1 th\u1ec3 n\u1eb1m tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng. H\u00edt s\u00e2u v\u00e0 t\u1eeb t\u1eeb u\u1ed1n cong th\u00e2n ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc, g\u1eadp ph\u1ea7n th\u1eaft l\u01b0ng l\u1ea1i. Th\u1edf ra, co th\u1eaft l\u01b0ng d\u01b0\u1edbi v\u00e0 c\u01a1 m\u00f4ng \u0111\u1ec3 n\u00e2ng th\u00e2n ng\u01b0\u1eddi v\u1ec1 l\u1ea1i v\u1ecb tr\u00ed c\u0169 <\/span><\/p>\n<\/td>\n

          		\n
          \"\"<\/figure>\n

          \u00a0<\/p>\n<\/td>\n<\/tr>\n

          \n

          Ng\u1ed3i cu\u1ed1n tay tr\u01b0\u1edbc v\u1edbi t\u1ea1 \u0111\u01a1n (Seated standard curls)<\/span><\/p>\n<\/td>\n

          		\n

          T\u1ef1a l\u01b0ng v\u00e0o gh\u1ebf c\u00f3 \u0111\u1ed9 nghi\u00eang nh\u1eb9 ra sau. Gi\u1eef c\u1ed1 \u0111\u1ecbnh b\u1eafp tay, cu\u1ed9n t\u1ea1 theo chi\u1ec1u ngang v\u00e0 tr\u1ea3 l\u1ea1i v\u1ecb tr\u00ed c\u0169<\/span><\/p>\n<\/td>\n

          		\n
          \"\"<\/figure>\n

          \u00a0<\/p>\n<\/td>\n<\/tr>\n

          \n

          Ng\u1ed3i cu\u1ed9n tay tr\u01b0\u1edbc ki\u1ec3u c\u00e2y b\u00faa (Seated hammer curls)<\/span><\/p>\n

          \u00a0<\/p>\n<\/td>\n

          		\n

          T\u1ef1a l\u01b0ng v\u00e0o gh\u1ebf c\u00f3 \u0111\u1ed9 nghi\u00eang nh\u1eb9 ra sau. Gi\u1eef c\u1ed1 \u0111\u1ecbnh b\u1eafp tay, cu\u1ed9n t\u1ea1 theo chi\u1ec1u d\u1ecdc v\u00e0 tr\u1ea3 l\u1ea1i v\u1ecb tr\u00ed c\u0169<\/span><\/p>\n<\/td>\n

          		\n
          \"\"<\/figure>\n

          \u00a0<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<\/div>\n<\/div>\n\n\n\n

          Bu\u1ed5i 5<\/span><\/p>\n\n\n\n

            \n
          • T\u00ean nh\u00f3m c\u01a1: Ch\u00e2n – m\u00f4ng<\/span><\/li>\n\n\n\n
          • T\u1ed5ng th\u1eddi gian:<\/span> 20 – 30 ph\u00fat<\/span><\/li>\n\n\n\n
          • S\u1ed1 b\u00e0i t\u1eadp: <\/span>5 \u0111\u1ed9ng t\u00e1c<\/span><\/li>\n<\/ul>\n\n\n\n
            \n
            \n
            \n\n\n\n\n\n\n\n\n
            \n

            T\u00ean b\u00e0i t\u1eadp\/\u0111\u1ed9ng t\u00e1c<\/span><\/p>\n<\/td>\n

            		\n

            M\u00f4 t\u1ea3 \u0111\u1ed9ng t\u00e1c<\/span><\/p>\n<\/td>\n

            		\n

            \u1ea2nh minh h\u1ecda<\/span><\/p>\n<\/td>\n<\/tr>\n

            \n

            Squat v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell front squat)<\/span><\/p>\n

            \u00a0<\/p>\n<\/td>\n

            		\n

            \u0110\u1ee9ng th\u1eb3ng, ch\u00e2n bi\u00ean \u0111\u1ed9 r\u1ed9ng b\u1eb1ng vai, h\u01b0\u1edbng m\u0169i ch\u00e2n ra ngo\u00e0i m\u1ed9t ch\u00fat. T\u1eeb t\u1eeb h\u1ea1 th\u1ea5p \u0111\u1ea7u g\u1ed1i \u0111\u1ebfn khi \u0111\u00f9i song song v\u1edbi m\u1eb7t s\u00e0n, \u0111\u1ea7u g\u1ed1i kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n. T\u1eeb t\u1eeb \u0111\u1ee9ng d\u1eady v\u00e0 l\u1eb7p l\u1ea1i.<\/span><\/p>\n<\/td>\n

            		\n
            \"\"<\/figure>\n

            \u00a0<\/p>\n<\/td>\n<\/tr>\n

            \n

            Romanian deadlift v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Romanian deadlift)<\/span><\/p>\n<\/td>\n

            		\n

            \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng, hai tay gi\u1eef thanh t\u1ea1, kho\u1ea3ng c\u00e1ch hai tay r\u1ed9ng b\u1eb1ng vai. T\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi, \u0111\u1ea9y m\u00f4ng ra sau, l\u01b0ng c\u00fai nh\u01b0ng v\u1eabn th\u1eb3ng. \u0110\u1ea9y m\u00f4ng v\u1ec1 tr\u01b0\u1edbc, n\u00e2ng th\u00e2n ng\u01b0\u1eddi l\u00ean v\u1ec1 v\u1ecb tr\u00ed c\u0169. <\/span><\/p>\n<\/td>\n

            		\n
            \"\"<\/figure>\n

            \u00a0<\/p>\n<\/td>\n<\/tr>\n

            \n

            Ng\u1ed3i cu\u1ed9n m\u00e1y v\u1edbi \u0111\u00f9i sau (Seated legs curls)<\/span><\/p>\n

            \u00a0<\/p>\n<\/td>\n

            		\n

            \u0110\u1eb7t ch\u00e2n l\u00ean gh\u1ebf. Hai tay n\u1eafm l\u1ea5y tay c\u1ea7m, m\u0169i ch\u00e2n h\u01b0\u1edbng ra ph\u00eda tr\u01b0\u1edbc. Th\u1edf ra, co g\u1ed1i l\u1ea1i v\u00e0 gi\u1eef kho\u1ea3ng 2 gi\u00e2y. H\u00edt v\u00e0o, thu v\u1ec1 v\u1ecb tr\u00ed c\u0169.<\/span><\/p>\n<\/td>\n

            		\n
            \"\"<\/figure>\n

            \u00a0<\/p>\n<\/td>\n<\/tr>\n

            \n

            \u0110\u00e1 \u0111\u00f9i v\u1edbi m\u00e1y<\/span><\/p>\n

            (Seated leg extension)<\/span><\/p>\n

            \u00a0<\/p>\n<\/td>\n

            		\n

            \u0110\u1eb7t thanh \u0111\u00f2n b\u1ea9y d\u01b0\u1edbi l\u00ean tr\u00ean b\u00e0n ch\u00e2n, gi\u1eef ch\u1eb7t tay l\u00ean thanh c\u1ea7m b\u00ean c\u1ea1nh, l\u01b0ng t\u1ef1a v\u00e0o gh\u1ebf. Th\u1edf ra, s\u1eed d\u1ee5ng c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc n\u00e2ng ch\u00e2n l\u00ean \u0111\u1ebfn m\u1ee9c t\u1ed1i \u0111a v\u00e0 gi\u1eef kho\u1ea3ng 1 gi\u00e2y. H\u00edt v\u00e0o v\u00e0 \u0111\u01b0a v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/p>\n<\/td>\n

            		\n
            \"\"<\/figure>\n

            \u00a0<\/p>\n<\/td>\n<\/tr>\n

            \n

            \u0110\u1ee9ng nh\u00f3n ch\u00e2n v\u1edbi t\u1ea1 (Standing calf raise)<\/span><\/p>\n<\/td>\n

            		\n

            Th\u1edf ra, n\u00e2ng g\u00f3t ch\u00e2n l\u00ean cao h\u1ebft m\u1ee9c c\u00f3 th\u1ec3, \u0111\u1ea9y m\u00e1y t\u1eadp l\u00ean c\u00e0ng cao c\u00e0ng t\u1ed1t, gi\u1eef kho\u1ea3ng 1 gi\u00e2y. H\u00edt v\u00e0o, t\u1eeb t\u1eeb h\u1ea1 g\u00f3t ch\u00e2n xu\u1ed1ng, \u0111\u01b0a m\u00e1y v\u1ec1 v\u1ecb tr\u00ed c\u0169.<\/span><\/p>\n<\/td>\n

            		\n
            \"\"<\/figure>\n

            \u00a0<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<\/div>\n<\/div>\n\n\n\n

            Bu\u1ed5i 6<\/span><\/p>\n\n\n\n

              \n
            • T\u00ean nh\u00f3m c\u01a1<\/span>: M\u00f4ng – b\u1ee5ng<\/span><\/li>\n\n\n\n
            • T\u1ed5ng th\u1eddi gian:<\/span> 20 – 30 ph\u00fat<\/span><\/li>\n\n\n\n
            • S\u1ed1 b\u00e0i t\u1eadp: <\/span>5 \u0111\u1ed9ng t\u00e1c<\/span><\/li>\n<\/ul>\n\n\n\n
              \n
              \n
              \n\n\n\n\n\n\n\n\n
              \n

              T\u00ean b\u00e0i t\u1eadp\/\u0111\u1ed9ng t\u00e1c<\/span><\/p>\n<\/td>\n

              		\n

              M\u00f4 t\u1ea3 \u0111\u1ed9ng t\u00e1c<\/span><\/p>\n<\/td>\n

              		\n

              \u1ea2nh minh h\u1ecda<\/span><\/p>\n<\/td>\n<\/tr>\n

              \n

              Squat v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell front squat)<\/span><\/p>\n

              \u00a0<\/p>\n<\/td>\n

              		\n

              \u0110\u1ee9ng th\u1eb3ng, ch\u00e2n bi\u00ean \u0111\u1ed9 r\u1ed9ng b\u1eb1ng vai, h\u01b0\u1edbng m\u0169i ch\u00e2n ra ngo\u00e0i m\u1ed9t ch\u00fat. T\u1eeb t\u1eeb h\u1ea1 th\u1ea5p \u0111\u1ea7u g\u1ed1i \u0111\u1ebfn khi \u0111\u00f9i song song v\u1edbi m\u1eb7t s\u00e0n, \u0111\u1ea7u g\u1ed1i kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n. T\u1eeb t\u1eeb \u0111\u1ee9ng d\u1eady v\u00e0 l\u1eb7p l\u1ea1i.<\/span><\/p>\n<\/td>\n

              		\n
              \"\"<\/figure>\n

              \u00a0<\/p>\n<\/td>\n<\/tr>\n

              \n

              Romanian deadlift v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Romanian deadlift)<\/span><\/p>\n

              \u00a0<\/p>\n<\/td>\n

              		\n

              \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng, hai tay gi\u1eef thanh t\u1ea1, kho\u1ea3ng c\u00e1ch hai tay r\u1ed9ng b\u1eb1ng vai. T\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi, \u0111\u1ea9y m\u00f4ng ra sau, l\u01b0ng c\u00fai nh\u01b0ng v\u1eabn th\u1eb3ng. \u0110\u1ea9y m\u00f4ng v\u1ec1 tr\u01b0\u1edbc v\u00e0 n\u00e2ng th\u00e2n ng\u01b0\u1eddi l\u00ean v\u1ec1 v\u1ecb tr\u00ed c\u0169. <\/span><\/p>\n<\/td>\n

              		\n
              \"\"<\/figure>\n

              \u00a0<\/p>\n<\/td>\n<\/tr>\n

              \n

              G\u1eadp b\u1ee5ng (Crunch)<\/span><\/p>\n<\/td>\n

              		\n

              N\u1eb1m tr\u00ean th\u1ea3m, l\u01b0ng s\u00e1t m\u1eb7t s\u00e0n, hai ch\u00e2n t\u1ea1o th\u00e0nh g\u00f3c 45 \u0111\u1ed9, tay \u0111\u1eb7t sau g\u00e1y. Th\u1edf ra t\u1eeb t\u1eeb cu\u1ed9n b\u1ee5ng l\u00ean, c\u1ed5 gi\u1eef nguy\u00ean. H\u00edt v\u00e0o v\u00e0 thu v\u1ec1 v\u1ecb tr\u00ed c\u0169. <\/span><\/p>\n<\/td>\n

              		\n
              \"\"<\/figure>\n

              \u00a0<\/p>\n<\/td>\n<\/tr>\n

              \n

              C\u01a1 b\u1ee5ng d\u01b0\u1edbi (Lower legs lift)<\/span><\/p>\n

              \u00a0<\/p>\n<\/td>\n

              		\n

              N\u1eb1m tr\u00ean th\u1ea3m, l\u01b0ng s\u00e1t m\u1eb7t s\u00e0n, hai ch\u00e2n du\u1ed7i t\u1ea1o th\u00e0nh g\u00f3c 45 \u0111\u1ed9, tay xu\u00f4i theo th\u1ea3m. Th\u1edf ra, h\u1ea1 ch\u00e2n xu\u1ed1ng s\u00e1t m\u1eb7t th\u1ea3m sao cho l\u01b0ng kh\u00f4ng b\u1ecb v\u00f5ng. H\u00edt v\u00e0o v\u00e0 thu v\u1ec1 v\u1ecb tr\u00ed c\u0169.<\/span><\/p>\n<\/td>\n

              		\n
              \"\"<\/figure>\n

              \u00a0<\/p>\n<\/td>\n<\/tr>\n

              \n

              G\u1eadp b\u1ee5ng nghi\u00eang tr\u00ean x\u00e0 (Pull up bar twist ab)<\/span><\/p>\n

              \u00a0<\/p>\n<\/td>\n

              		\n

              Hai tay n\u1eafm ch\u1eb7t thanh x\u00e0. Th\u1edf ra, n\u00e2ng ng\u01b0\u1eddi l\u00ean cao \u0111\u1ed3ng th\u1eddi v\u1eb7n b\u1ee5ng sang ph\u1ea3i. H\u00edt v\u00e0o, tr\u1ea3 ng\u01b0\u1eddi v\u1ec1 v\u1ecb tr\u00ed c\u0169 v\u00e0 l\u1eb7p l\u1ea1i v\u1edbi b\u00ean tr\u00e1i.<\/span><\/p>\n<\/td>\n

              		\n
              \"\"<\/figure>\n

              \u00a0<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<\/div>\n<\/div>\n\n\n\n

              2. L\u1ecbch t\u1eadp gym 6 ng\u00e0y 1 tu\u1ea7n cho nam mu\u1ed1n gi\u1ea3m c\u00e2n<\/span><\/h2>\n\n\n\n

              V\u1edbi m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n v\u00e0 \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3<\/span>, nam gi\u1edbi n\u00ean k\u1ebft h\u1ee3p gi\u1eefa c\u00e1c b\u00e0i t\u1eadp cardio c\u01b0\u1eddng \u0111\u1ed9 cao<\/span> v\u00e0 luy\u1ec7n t\u1eadp s\u1ee9c m\u1ea1nh<\/span>. Cardio gi\u00fap \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng d\u01b0 th\u1eeba tr\u00ean to\u00e0n th\u00e2n, trong khi c\u00e1c b\u00e0i t\u1eadp t\u1ea1 h\u1ed7 tr\u1ee3 gi\u1eef v\u00e0 ph\u00e1t tri\u1ec3n kh\u1ed1i c\u01a1<\/span>, gi\u00fap c\u01a1 th\u1ec3 s\u0103n ch\u1eafc v\u00e0 duy tr\u00ec trao \u0111\u1ed5i ch\u1ea5t \u1edf m\u1ee9c cao ngay c\u1ea3 khi ngh\u1ec9 ng\u01a1i.<\/span><\/p>\n\n\n\n

              \n

              Bu\u1ed5i t\u1eadp<\/span><\/p>\n<\/td>

              		\n

              T\u00ean nh\u00f3m c\u01a1 <\/span><\/p>\n<\/td>

              		\n

              T\u00ean c\u00e1c \u0111\u1ed9ng t\u00e1c <\/span><\/p>\n<\/td><\/tr>

              \n

              Bu\u1ed5i 1<\/span><\/p>\n<\/td>

              		\n

              Cardio c\u01b0\u1eddng \u0111\u1ed9 cao<\/span><\/p>\n<\/td>

              		\n

              Ch\u1ea1y b\u1ed9 v\u1edbi m\u00e1y c\u00f3 \u0111\u1ed9 \u0111\u1ed1c l\u1edbn v\u00e0 t\u1ed1c \u0111\u1ed9 nhanh trong v\u00f2ng 20 ph\u00fat<\/span><\/p>\n<\/td><\/tr>

              \n

              Bu\u1ed5i 2<\/span><\/p>\n<\/td>

              		\n

              C\u01a1 ng\u1ef1c – tay tr\u01b0\u1edbc – b\u1ee5ng<\/span><\/p>\n<\/td>

              		\n

              – K\u00e9o t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf nghi\u00eang (Incline dumbbell press)<\/span><\/p>\n

              – \u0110\u1ea9y ng\u1ef1c v\u1edbi m\u00e1y (Chest press machine)<\/span><\/p>\n

              – H\u00edt x\u00e0 k\u00e9p (Dips)<\/span><\/p>\n

              – K\u00e9o l\u01b0ng x\u00f4 v\u1edbi m\u00e1y (Lats Pulldown)<\/span><\/p>\n

              – G\u1eadp l\u01b0ng tr\u00ean khung (Back extension)<\/span><\/p>\n

              – G\u1eadp b\u1ee5ng (Crunch)<\/span><\/p>\n

              – C\u01a1 b\u1ee5ng d\u01b0\u1edbi (Lower legs lift)<\/span><\/p>\n

              – Treo ng\u01b0\u1eddi g\u1eadp b\u1ee5ng nghi\u00eang (Hanging side knees raise)<\/span><\/p>\n

              M\u1ed7i \u0111\u1ed9ng t\u00e1c t\u1eadp 8 -15 l\u1ea7n, l\u1eb7p l\u1ea1i 3 hi\u1ec7p<\/span><\/p>\n<\/td><\/tr>

              \n

              Bu\u1ed5i 3<\/span><\/p>\n<\/td>

              		\n

              Cardio c\u01b0\u1eddng \u0111\u1ed9 cao<\/span><\/p>\n<\/td>

              		\n

              Ch\u1ea1y b\u1ed9 v\u1edbi m\u00e1y c\u00f3 \u0111\u1ed9 \u0111\u1ed1c l\u1edbn v\u00e0 t\u1ed1c \u0111\u1ed9 nhanh trong v\u00f2ng 20 ph\u00fat<\/span><\/p>\n<\/td><\/tr>

              \n

              Bu\u1ed5i 4<\/span><\/p>\n<\/td>

              		\n

              Vai – l\u01b0ng – tay sau – b\u1ee5ng<\/span><\/p>\n<\/td>

              		\n

              – \u00c9p ng\u1ef1c v\u1edbi t\u1ea1 (Flying chest with dumbbell)<\/span><\/p>\n

              – Tay sau v\u1edbi d\u00e2y th\u1eebng t\u1eeb tr\u00ean xu\u1ed1ng (Tricep rope pushdown)<\/span><\/p>\n

              – G\u1eadp b\u1ee5ng (Crunch)<\/span><\/p>\n

              – C\u01a1 b\u1ee5ng d\u01b0\u1edbi (Lower legs lift)<\/span><\/p>\n

              – Treo ng\u01b0\u1eddi g\u1eadp b\u1ee5ng nghi\u00eang (Hanging side knees raise)<\/span><\/p>\n

              – K\u00e9o l\u01b0ng x\u00f4 v\u1edbi m\u00e1y (Lats Pulldown)<\/span><\/p>\n

              – G\u1eadp l\u01b0ng tr\u00ean khung (Back extension)<\/span><\/p>\n

              M\u1ed7i \u0111\u1ed9ng t\u00e1c t\u1eadp 8 -15 l\u1ea7n, l\u1eb7p l\u1ea1i 3 hi\u1ec7p<\/span><\/p>\n<\/td><\/tr>

              \n

              Bu\u1ed5i 5<\/span><\/p>\n<\/td>

              		\n

              Cardio c\u01b0\u1eddng \u0111\u1ed9 cao<\/span><\/p>\n<\/td>

              		\n

              Ch\u1ea1y b\u1ed9 v\u1edbi m\u00e1y c\u00f3 \u0111\u1ed9 \u0111\u1ed1c l\u1edbn v\u00e0 t\u1ed1c \u0111\u1ed9 nhanh trong v\u00f2ng 20 ph\u00fat<\/span><\/p>\n<\/td><\/tr>

              \n

              Bu\u1ed5i 6<\/span><\/p>\n<\/td>

              		\n

              C\u01a1 ch\u00e2n – m\u00f4ng<\/span><\/p>\n<\/td>

              		\n

              – Romanian deadlift v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Romanian deadlift)<\/span><\/p>\n

              – Squat v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell front squat)<\/span><\/p>\n

              – Ng\u1ed3i cu\u1ed9n m\u00e1y v\u1edbi \u0111\u00f9i sau (Seated legs curls)<\/span><\/p>\n

              – \u0110\u00e1 \u0111\u00f9i v\u1edbi m\u00e1y (Seated leg extension)<\/span><\/p>\n

              – \u0110\u1ee9ng nh\u00f3n ch\u00e2n v\u1edbi t\u1ea1 (Standing calf raise)<\/span><\/p>\n<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

              \"Ng\u01b0\u1eddi
              Ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m c\u00e2n n\u00ean k\u1ebft h\u1ee3p th\u00eam c\u00e1c b\u00e0i t\u1eadp ch\u1ea1y b\u1ed9 \u0111\u1ec3 \u0111\u1ed1t m\u1ee1 to\u00e0n th\u00e2n – Ngu\u1ed3n Decathon<\/em><\/figcaption><\/figure>\n\n\n\n

              Bu\u1ed5i 1<\/span><\/p>\n\n\n\n