{"id":26577,"date":"2025-04-11T15:27:42","date_gmt":"2025-04-11T08:27:42","guid":{"rendered":"\/blog\/?p=26577"},"modified":"2025-04-15T16:33:59","modified_gmt":"2025-04-15T09:33:59","slug":"lich-tap-gym-cho-nu","status":"publish","type":"post","link":"\/blog\/lich-tap-gym-cho-nu\/","title":{"rendered":"3 M\u1eabu l\u1ecbch t\u1eadp gym cho n\u1eef gi\u00fap gi\u1ea3m m\u1ee1, d\u00e1ng slimfit"},"content":{"rendered":"\n
\n

 <\/p>\n<\/div>\n\n\n\n

T\u1eadp gym kh\u00f4ng c\u00f2n l\u00e0 \u201cs\u00e2n ch\u01a1i\u201d ri\u00eang c\u1ee7a nam gi\u1edbi. Ng\u00e0y nay, ng\u00e0y c\u00e0ng nhi\u1ec1u ph\u1ee5 n\u1eef l\u1ef1a ch\u1ecdn luy\u1ec7n t\u1eadp th\u1ec3 h\u00ecnh nh\u01b0 m\u1ed9t c\u00e1ch \u0111\u1ec3 n\u00e2ng cao s\u1ee9c kh\u1ecfe, c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng v\u00e0 h\u01b0\u1edbng \u0111\u1ebfn phong c\u00e1ch s\u1ed1ng t\u00edch c\u1ef1c. N\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm m\u1ed9t l\u1ecbch t\u1eadp gym cho n\u1eef <\/span>hi\u1ec7u qu\u1ea3 gi\u00fap gi\u1ea3m m\u1ee1, l\u00e0m s\u0103n ch\u1eafc c\u01a1 th\u1ec3 v\u00e0 s\u1edf h\u1eefu d\u00e1ng v\u1ebb slimfit, b\u00e0i vi\u1ebft d\u01b0\u1edbi ch\u00ednh l\u00e0 d\u00e0nh cho b\u1ea1n.<\/p>\n\n\n\n


Nguy\u00ean t\u1eafc khi thi\u1ebft k\u1ebf l\u1ecbch t\u1eadp gym cho n\u1eef<\/span>\u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng, b\u1ea1n n\u00ean t\u1eadp xen k\u1ebd c\u00e1c nh\u00f3m c\u01a1<\/span> trong tu\u1ea7n, v\u1edbi t\u1ea7n su\u1ea5t kho\u1ea3ng 4\u20135 bu\u1ed5i\/tu\u1ea7n<\/span>. Vi\u1ec7c k\u1ebft h\u1ee3p th\u00eam c\u00e1c b\u00e0i t\u1eadp cardio<\/span> s\u1ebd gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba hi\u1ec7u qu\u1ea3 h\u01a1n<\/span>, \u0111\u1ed3ng th\u1eddi h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh t\u0103ng c\u01a1. Ngo\u00e0i ra, \u0111\u1eebng qu\u00ean d\u00e0nh \u00edt nh\u1ea5t 1 ng\u00e0y ngh\u1ec9 ng\u01a1i<\/span> \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i, t\u1eeb \u0111\u00f3 gi\u00fap n\u00e2ng cao hi\u1ec7u su\u1ea5t cho c\u00e1c bu\u1ed5i t\u1eadp ti\u1ebfp theo.<\/span><\/p><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

1. L\u1ecbch t\u1eadp gym cho n\u1eef gi\u1ea3m c\u00e2n, v\u00f3c d\u00e1ng thon g\u1ecdn <\/span><\/h2>\n\n\n\n

Nh\u00f3m \u0111\u1ed1i t\u01b0\u1ee3ng gi\u1ea3m c\u00e2n ho\u1eb7c duy tr\u00ec v\u00f3c d\u00e1ng c\u1ea7n t\u1eadp xen k\u1ebd gi\u1eefa cardio v\u00e0 b\u00e0i t\u1eadp c\u01a1 nh\u1eb1m \u0111\u1ed1t m\u1ee1 to\u00e0n th\u00e2n v\u00e0 t\u0103ng c\u01a1 hi\u1ec7u qu\u1ea3. B\u1ea1n c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn t\u1ea7n su\u1ea5t 5 – 6 bu\u1ed5i\/tu\u1ea7n t\u00f9y thu\u1ed9c v\u00e0o m\u1ee5c \u0111\u00edch t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n

\n
\n
\n\n\n\n\n\n\n\n\n\n\n
Bu\u1ed5i<\/strong><\/span><\/td>\nNh\u00f3m c\u01a1<\/strong><\/td>\n\u0110\u1ed9ng t\u00e1c<\/strong><\/td>\n<\/tr>\n
\n

1<\/p>\n<\/td>\n

Cardio<\/span><\/td>\nCh\u1ea1y b\u1ed9 v\u1edbi m\u00e1y 20 ph\u00fat<\/span><\/td>\n<\/tr>\n

2<\/td>\n
Ng\u1ef1c – tay sau – b\u1ee5ng<\/span><\/td>\n		– K\u00e9o t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf nghi\u00eang (Incline dumbbell press)<\/span>

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

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

– K\u00e9o d\u00e2y th\u1eebng qua \u0111\u1ea7u (Tricep overhead extension)<\/span>

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

– G\u1eadp b\u1ee5ng (Crunch)<\/span>

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

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

M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-15 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/span><\/td>\n<\/tr>\n

\n

3<\/p>\n<\/td>\n

Cardio<\/span><\/td>\nCh\u1ea1y b\u1ed9 v\u1edbi m\u00e1y 20 ph\u00fat<\/span><\/td>\n<\/tr>\n

4<\/td>\n
L\u01b0ng – vai – tay tr\u01b0\u1edbc – b\u1ee5ng<\/span><\/td>\n
– K\u00e9o l\u01b0ng x\u00f4 v\u1edbi m\u00e1y (Lats Pulldown)<\/span>

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

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

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

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

– G\u1eadp b\u1ee5ng (crunch)<\/span>

– G\u1eadp b\u1ee5ng ch\u00e9o (twist crunch)<\/span>

– G\u1eadp b\u1ee5ng nghi\u00eang (side crunch)<\/span>

M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-15 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/span><\/td>\n<\/tr>\n
5<\/td>\nCardio<\/span><\/td>\nCh\u1ea1y b\u1ed9 v\u1edbi m\u00e1y 20 ph\u00fat<\/span><\/td>\n<\/tr>\n
\n

\u00a0<\/p>\n6<\/td>\n


Ch\u00e2n – m\u00f4ng<\/span><\/td>\n
– Squat v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell front squat)<\/span>

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

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

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

M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-15 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/span><\/td>\n<\/tr>\n
7<\/td>\nNgh\u1ec9 ng\u01a1i<\/span><\/td>\n\n

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

\"N\u1eef
N\u1eef mu\u1ed1n gi\u1ea3m c\u00e2n n\u00ean k\u1ebft h\u1ee3p v\u1edbi nh\u1eefng b\u00e0i cardio c\u01b0\u1eddng \u0111\u1ed9 cao nh\u01b0 ch\u1ea1y b\u1ed9 – Ngu\u1ed3n: Decathlon<\/em><\/figcaption><\/figure>\n\n\n\n

2. L\u1ecbch t\u1eadp gym cho n\u1eef mu\u1ed1n t\u0103ng c\u00e2n, t\u0103ng c\u01a1<\/span><\/p>\n\n\n\n

N\u1eef gi\u1edbi mu\u1ed1n t\u0103ng c\u00e2n kh\u00f4ng n\u00ean ch\u00fa tr\u1ecdng v\u00e0o t\u1eadp cardio m\u00e0 n\u00ean t\u1eadp \u0111a d\u1ea1ng c\u00e1c b\u00e0i t\u1eadp cho c\u00e1c nh\u00f3m c\u01a1. Khi c\u01a1 b\u1eafp s\u0103n ch\u1eafc k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khoa h\u1ecdc, c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd \u0111\u1ea7y \u0111\u1eb7n h\u01a1n tr\u00f4ng th\u1ea5y.<\/p>\n\n\n\n

\n
\n
\n\n\n\n\n\n\n\n\n\n\n
\n

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

\n

Nh\u00f3m c\u01a1<\/span><\/p>\n<\/td>\n

\n

\u0110\u1ed9ng t\u00e1c<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

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

\n

Ng\u1ef1c – vai – tay sau<\/span><\/p>\n<\/td>\n

\n

– K\u00e9o 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

– \u0110\u1ea9y ng\u1ef1c tr\u00ean v\u1edbi m\u00e1y tay (Incline chest press)<\/span><\/p>\n

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

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

– K\u00e9o thanh \u0111\u00f2n (Barbell row)<\/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 th\u1ef1c hi\u1ec7n 8-15 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

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

\n

L\u01b0ng – tay tr\u01b0\u1edbc – b\u1ee5ng<\/span><\/p>\n<\/td>\n

\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

– 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 th\u1ef1c hi\u1ec7n 8-15 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

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

\n

Ch\u00e2n – m\u00f4ng<\/span><\/p>\n<\/td>\n

\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 th\u1ef1c hi\u1ec7n 8-15 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

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

\n

Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n

\n

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

\n

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

\n

Ng\u1ef1c – vai – tay sau<\/span><\/p>\n<\/td>\n

\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 d\u00e2y th\u1eebng qua \u0111\u1ea7u (Tricep overhead extension)<\/span><\/p>\n

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

M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-15 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

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

\n

L\u01b0ng – tay tr\u01b0\u1edbc – b\u1ee5ng<\/span><\/p>\n<\/td>\n

\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

– 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 th\u1ef1c hi\u1ec7n 8-15 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

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

\n

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

\n

Ch\u1ea1y b\u1ed9 v\u1edbi m\u00e1y 20 ph\u00fat<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<\/div>\n<\/div>\n\n\n\n

\"N\u1eef
N\u1eef c\u00f3 nhu c\u1ea7u t\u0103ng c\u00e2n n\u00ean t\u1eadp trung v\u00e0o vi\u1ec7c ph\u00e1t tri\u1ec3n c\u00e1c nh\u00f3m c\u01a1 – Ngu\u1ed3n: Decathlon<\/em><\/figcaption><\/figure>\n\n\n\n

3. L\u1ecbch t\u1eadp gym cho n\u1eef theo ng\u00e0y<\/span><\/h2>\n\n\n\n

3.1. L\u1ecbch t\u1eadp gym 3 ng\u00e0y\/tu\u1ea7n<\/span><\/h3>\n\n\n\n

L\u1ecbch t\u1eadp n\u00e0y ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1eadn r\u1ed9n, ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u mu\u1ed1n c\u01a1 b\u1eafp c\u00f3 th\u1eddi gian l\u00e0m quen v\u1edbi gym, tr\u00e1nh s\u1ef1 \u0111au m\u1ecfi sau c\u00e1c bu\u1ed5i t\u1eadp. <\/span><\/p>\n\n\n\n

\n
\n
\n\n\n\n\n\n\n\n\n\n\n
\n

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

\n

Nh\u00f3m c\u01a1<\/span><\/p>\n<\/td>\n

\n

\u0110\u1ed9ng t\u00e1c<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

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

\n

L\u01b0ng – tay tr\u01b0\u1edbc – c\u1eb3ng tay<\/span><\/p>\n<\/td>\n

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

– G\u1eadp l\u01b0ng tr\u00ean khung (Back extension)- 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 th\u1ef1c hi\u1ec7n 8-15 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

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

\n

Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n

\n

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

\n

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

\n

Vai – ng\u1ef1c – tay sau<\/span><\/p>\n<\/td>\n

\n

– \u0110\u1ea9y 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 d\u00e2y th\u1eebng qua \u0111\u1ea7u (Tricep overhead extension) <\/span><\/p>\n

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

M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-15 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

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

\n

Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n

\n

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

\n

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

\n

Ch\u00e2n – m\u00f4ng – b\u1ee5ng<\/span><\/p>\n<\/td>\n

\n

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

– Romanian deadlift v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbeel Romanian deadlift) <\/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

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

M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-15 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

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

\n

Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n

\n

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

\n

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

\n

Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n

\n

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

\"Ng\u01b0\u1eddi
Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp n\u00ean d\u00e0nh nhi\u1ec1u th\u1eddi gian th\u01b0 gi\u00e3n c\u01a1 b\u1eafp – Ngu\u1ed3n: Decathlon<\/em><\/figcaption><\/figure>\n\n\n\n

3.2. L\u1ecbch t\u1eadp gym 5 ng\u00e0y\/tu\u1ea7n<\/span><\/h3>\n\n\n\n

\u0110\u00e2y l\u00e0 l\u1ecbch t\u1eadp \u0111\u01b0\u1ee3c \u0111\u00f4ng \u0111\u1ea3o ch\u1ecb em s\u1eed d\u1ee5ng nh\u1edd t\u00ednh hi\u1ec7u qu\u1ea3 cao nh\u01b0ng v\u1eabn c\u00e2n b\u1eb1ng gi\u1eefa th\u1eddi gian t\u1eadp v\u00e0 ngh\u1ec9 ng\u01a1i. <\/span><\/p>\n\n\n\n

\n
\n
\n\n\n\n\n\n\n\n\n\n\n
\n

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

\n

Nh\u00f3m c\u01a1<\/span><\/p>\n<\/td>\n

\n

\u0110\u1ed9ng t\u00e1c<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

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

\n

L\u01b0ng – tay tr\u01b0\u1edbc – c\u1eb3ng tay<\/span><\/p>\n<\/td>\n


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

\n

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

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

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

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

M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-15 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

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

\n

B\u1eafp ch\u00e2n – \u0111\u00f9i<\/span><\/p>\n<\/td>\n

\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

– 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

M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-15 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

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

\n

Vai – ng\u1ef1c – tay sau<\/span><\/p>\n<\/td>\n

\n

– \u0110\u1ea9y 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

– \u00c9p ng\u1ef1c v\u1edbi m\u00e1y (Chest fly machine) <\/span><\/p>\n

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

– K\u00e9o d\u00e2y th\u1eebng qua \u0111\u1ea7u (Tricep overhead extension) <\/span><\/p>\n

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

M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-15 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

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

\n

Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n

\n

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

\n

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

\n

Ch\u00e2n – m\u00f4ng – b\u1ee5ng<\/span><\/p>\n<\/td>\n

\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

– 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

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

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

M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-15 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

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

\n

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

\n

Ch\u1ea1y b\u1ed9 v\u1edbi m\u00e1y 20 ph\u00fat<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

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

\n

Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n

\n

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

\"Nh\u1eefng
Nh\u1eefng b\u00e0i t\u1eadp cardio k\u1ebft h\u1ee3p v\u1edbi c\u01a1 gi\u00fap b\u1ea1n s\u1edf h\u1eefu c\u01a1 th\u1ec3 s\u0103n ch\u1eafc to\u00e0n di\u1ec7n – Ngu\u1ed3n: Decathlon<\/em><\/figcaption><\/figure>\n\n\n\n

3.3. L\u1ecbch t\u1eadp gym 6 ng\u00e0y\/tu\u1ea7n<\/span><\/p>\n\n\n\n

Nh\u1eefng b\u1ea1n c\u00f3 nhu c\u1ea7u gi\u1ea3m c\u00e2n, t\u0103ng c\u00e2n c\u1ea5p t\u1ed1c ho\u1eb7c ng\u01b0\u1eddi c\u00f3 nhi\u1ec1u th\u1eddi gian c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng l\u1ecbch t\u1eadp 6 bu\u1ed5i\/tu\u1ea7n, gi\u00fap nhanh ch\u00f3ng \u201c\u0111\u1ed9\u201d v\u00f3c d\u00e1ng nh\u01b0 \u00fd. <\/span><\/p>\n\n\n\n

\n
\n
<\/div>


<\/p>\n<\/div>\n<\/div>\n\n\n\n

\"Ng\u01b0\u1eddi
Ng\u01b0\u1eddi c\u00f3 nhu c\u1ea7u t\u1eadp luy\u1ec7n c\u1ea5p t\u1ed1c n\u00ean s\u1eed d\u1ee5ng nhi\u1ec1u d\u1ee5ng c\u1ee5 n\u1eb7ng \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 – Ngu\u1ed3n: Decathlon<\/em><\/figcaption><\/figure>\n\n\n\n

4. 4+ L\u01b0u \u00fd quan tr\u1ecdng khi th\u1ef1c hi\u1ec7n l\u1ecbch t\u1eadp gym cho n\u1eef<\/span><\/h2>\n\n\n\n

\u0110\u1ec3 qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n \u0111\u1ea1t hi\u1ec7u qu\u1ea3 cao, b\u1ea1n c\u1ea7n l\u01b0u \u00fd m\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 sau:<\/p>\n\n\n\n