{"id":26798,"date":"2025-04-11T16:17:08","date_gmt":"2025-04-11T09:17:08","guid":{"rendered":"\/blog\/?p=26798"},"modified":"2025-04-19T16:37:21","modified_gmt":"2025-04-19T09:37:21","slug":"bai-tap-lung-xo","status":"publish","type":"post","link":"\/blog\/bai-tap-lung-xo\/","title":{"rendered":"TOP 30++ b\u00e0i t\u1eadp l\u01b0ng x\u00f4 v\u00e0o l\u01b0ng nh\u1ea5t, hi\u1ec7u qu\u1ea3 sau 1 tu\u1ea7n"},"content":{"rendered":"\n<p><em>M\u1ed9t v\u00f3c d\u00e1ng c\u00e2n \u0111\u1ed1i kh\u00f4ng th\u1ec3 thi\u1ebfu m\u1ed9t t\u1ea5m l\u01b0ng r\u1ed9ng, d\u00e0y v\u00e0 s\u0103n ch\u1eafc. Trong khi nhi\u1ec1u ng\u01b0\u1eddi t\u1eadp trung v\u00e0o ng\u1ef1c, tay hay b\u1ee5ng th\u00ec vi\u1ec7c r\u00e8n luy\u1ec7n nh\u00f3m <\/em><span style=\"font-weight: bold;\"><em>c\u01a1 l\u01b0ng x\u00f4<\/em><\/span><em> l\u1ea1i ch\u00ednh l\u00e0 y\u1ebfu t\u1ed1 gi\u00fap c\u01a1 th\u1ec3 tr\u1edf n\u00ean \u201cv\u1ea1m v\u1ee1\u201d v\u00e0 m\u1ea1nh m\u1ebd h\u01a1n m\u1ed9t c\u00e1ch r\u00f5 r\u1ec7t. Trong b\u00e0i vi\u1ebft n\u00e0y, Decathlon s\u1ebd gi\u1edbi thi\u1ec7u \u0111\u1ebfn b\u1ea1n h\u01a1n <\/em><span style=\"font-weight: bold;\"><em>30 b\u00e0i t\u1eadp l\u01b0ng x\u00f4 <\/em><\/span><em>t\u1eeb c\u01a1 b\u1ea3n \u0111\u1ebfn n\u00e2ng cao. <\/em><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>\n<p style=\"color: #000000; line-height: 1.5; margin-right: 30pt; margin-left: 0; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 12pt 0 12pt 0;\"><span style=\"font-weight: bold;\">L<\/span><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">\u01b0u \u00fd khi t\u1eadp c\u01a1 l\u01b0ng x\u00f4<\/span><\/p>\n<ul class=\"lst-kix_mnemeo96r5mc-0 start\" style=\"padding: 0; margin: 0;\">\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 12pt 0 12pt 0pt;\"><span style=\"font-weight: bold;\">C\u01a1 l\u01b0ng l\u00e0 nh\u00f3m c\u01a1 kh\u00f3 c\u1ea3m nh\u1eadn<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">, d\u1ec5 b\u1ecb \u201cc\u01b0\u1edbp c\u01a1\u201d b\u1edfi tay sau ho\u1eb7c c\u1ea7u vai n\u1ebfu form sai.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 12pt 0 12pt 0pt;\"><span style=\"font-weight: bold;\">Kh\u1edfi \u0111\u1ed9ng k\u1ef9<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> tr\u01b0\u1edbc bu\u1ed5i t\u1eadp l\u00e0 b\u1eaft bu\u1ed9c. Nh\u00f3m c\u01a1 l\u01b0ng li\u00ean quan \u0111\u1ebfn c\u1ea3 b\u1eafp tay v\u00e0 c\u1ed5 tay \u2013 n\u1ebfu ch\u01b0a \u0111\u01b0\u1ee3c l\u00e0m n\u00f3ng, r\u1ea5t d\u1ec5 d\u1eabn \u0111\u1ebfn c\u0103ng c\u01a1 ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 12pt 0 12pt 0pt;\">Tr\u01b0\u1edbc khi v\u00e0o b\u00e0i t\u1eadp ch\u00ednh, <span style=\"font-weight: bold;\">n\u00ean k\u00edch ho\u1ea1t c\u01a1 l\u01b0ng tr\u01b0\u1edbc<\/span> b\u1eb1ng c\u00e1c b\u00e0i k\u00e9o nh\u1eb9, t\u1eadp trung <span style=\"font-weight: bold;\">\u00e9p khu\u1ef7u tay s\u00e1t th\u00e2n<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> \u0111\u1ec3 c\u1ea3m nh\u1eadn v\u00f9ng x\u00f4 ho\u1ea1t \u0111\u1ed9ng r\u00f5 r\u00e0ng h\u01a1n.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 12pt 0 12pt 0pt;\"><span style=\"font-weight: bold;\">Kh\u00f4ng ch\u1ecdn m\u1ee9c t\u1ea1 qu\u00e1 n\u1eb7ng<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> khi\u1ebfn b\u1ea1n ph\u1ea3i d\u00f9ng l\u1ef1c tay k\u00e9o nhi\u1ec1u. H\u00e3y ch\u1ecdn m\u1ee9c t\u1ea1 v\u1eeba ph\u1ea3i, t\u1eadp trung si\u1ebft c\u01a1 \u0111\u00fang k\u1ef9 thu\u1eadt \u0111\u1ec3 c\u01a1 l\u01b0ng \u0111\u01b0\u1ee3c k\u00edch th\u00edch hi\u1ec7u qu\u1ea3.<\/span><\/li>\n<\/ul>\n<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h.me70a2zd71bi\"><span style=\"font-weight: bold;\">B\u00e0i t\u1eadp l\u01b0ng x\u00f4 c\u01a1 b\u1ea3n &#8211; Ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi<\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.c5rcs47e0l1v\">1. Pull-up (K\u00e9o x\u00e0 \u0111\u01a1n)<\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u0103ng s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed9 d\u00e0y cho nh\u00f3m c\u01a1 l\u01b0ng x\u00f4, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n l\u1ef1c tay v\u00e0 c\u01a1 tay tr\u01b0\u1edbc.<\/span><\/p>\n\n\n\n<p><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_eytz4vgu3q28-0 start\">\n<li><span style=\"font-weight: bold;\">\u1ede ph\u00f2ng gym:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> X\u00e0 \u0111\u01a1n c\u1ed1 \u0111\u1ecbnh ho\u1eb7c m\u00e1y h\u1ed7 tr\u1ee3 pull-up (assisted pull-up machine).<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: bold;\">T\u1eadp \u1edf nh\u00e0:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> X\u00e0 \u0111\u01a1n g\u1eafn t\u01b0\u1eddng\/c\u1eeda.<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_l6oedb3bi7z9-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">N\u1eafm l\u1ea5y thanh x\u00e0 v\u1edbi l\u00f2ng b\u00e0n tay h\u01b0\u1edbng ra ngo\u00e0i, kho\u1ea3ng c\u00e1ch r\u1ed9ng h\u01a1n vai.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Si\u1ebft c\u01a1 b\u1ee5ng, du\u1ed7i th\u1eb3ng tay \u0111\u1ec3 b\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf treo ng\u01b0\u1eddi.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">K\u00e9o ng\u01b0\u1eddi l\u00ean cho \u0111\u1ebfn khi c\u1eb1m v\u01b0\u1ee3t qua x\u00e0, \u00e9p x\u00f4 l\u1ea1i \u1edf \u0111\u1ec9nh.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng t\u1eeb t\u1eeb, du\u1ed7i th\u1eb3ng tay ho\u00e0n to\u00e0n \u0111\u1ec3 tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ng\u01b0\u1eddi m\u1edbi: 3\u20134 hi\u1ec7p, m\u1ed7i hi\u1ec7p t\u1eeb 3\u20136 reps (c\u00f3 th\u1ec3 d\u00f9ng d\u00e2y h\u1ed7 tr\u1ee3 n\u1ebfu c\u1ea7n).<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_b7ztkveyvjv9-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng \u0111ung \u0111\u01b0a ng\u01b0\u1eddi khi k\u00e9o, h\u00e3y d\u00f9ng s\u1ee9c c\u01a1 l\u01b0ng thay v\u00ec l\u1ea5y \u0111\u00e0.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef nh\u1ecbp th\u1edf \u0111\u1ec1u: th\u1edf ra khi k\u00e9o l\u00ean, h\u00edt v\u00e0o khi h\u1ea1 xu\u1ed1ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">N\u1ebfu ch\u01b0a th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c pull-up, h\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi negative pull-up ho\u1eb7c assisted pull-up \u0111\u1ec3 x\u00e2y d\u1ef1ng l\u1ef1c.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"625\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-37.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Pull-up\" class=\"wp-image-26776\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Pull-up<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.q6926m4vsiu9\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">2. Chin-up (K\u00e9o x\u00e0 \u0111\u01a1n tay ng\u1eeda)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ph\u00e1t tri\u1ec3n c\u01a1 x\u00f4, c\u01a1 tay tr\u01b0\u1edbc (biceps) v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh th\u00e2n tr\u00ean. So v\u1edbi pull-up, chin-up d\u1ec5 th\u1ef1c hi\u1ec7n h\u01a1n v\u00ec s\u1eed d\u1ee5ng nhi\u1ec1u c\u01a1 tay tr\u01b0\u1edbc.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_nx89k45rpgdw-0 start\">\n<li><span style=\"font-weight: bold;\">\u1ede ph\u00f2ng gym:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> X\u00e0 \u0111\u01a1n c\u1ed1 \u0111\u1ecbnh, c\u00f3 th\u1ec3 d\u00f9ng m\u00e1y h\u1ed7 tr\u1ee3.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: bold;\">\u1ede nh\u00e0:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> X\u00e0 \u0111\u01a1n g\u1eafn c\u1eeda, d\u00f9ng d\u00e2y kh\u00e1ng l\u1ef1c n\u1ebfu c\u1ea7n h\u1ed7 tr\u1ee3.<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_8hvybx7erhgx-0 start\">\n<li>N\u1eafm thanh x\u00e0 v\u1edbi l\u00f2ng b\u00e0n tay h\u01b0\u1edbng <span style=\"font-weight: bold;\">v\u1ec1 ph\u00eda b\u1ea1n<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">, kho\u1ea3ng c\u00e1ch b\u1eb1ng vai.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Si\u1ebft c\u01a1 b\u1ee5ng, b\u1eaft \u0111\u1ea7u t\u1eeb t\u01b0 th\u1ebf treo ng\u01b0\u1eddi.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">D\u00f9ng l\u1ef1c l\u01b0ng v\u00e0 tay k\u00e9o ng\u01b0\u1eddi l\u00ean cho \u0111\u1ebfn khi c\u1eb1m v\u01b0\u1ee3t qua x\u00e0.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng t\u1eeb t\u1eeb \u0111\u1ec3 tr\u1edf l\u1ea1i t\u01b0 th\u1ebf b\u1eaft \u0111\u1ea7u.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3\u20134 hi\u1ec7p, m\u1ed7i hi\u1ec7p t\u1eeb 4\u20138 reps (ho\u1eb7c tu\u1ef3 theo s\u1ee9c).<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_5tbguswvwp9d-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng \u0111\u1ea9y \u0111\u1ea7u ra sau \u0111\u1ec3 \u201cqua x\u00e0\u201d; h\u00e3y k\u00e9o b\u1eb1ng c\u01a1 l\u01b0ng \u2013 tay.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef c\u1eb1m lu\u00f4n cao nh\u01b0ng c\u1ed5 kh\u00f4ng c\u0103ng c\u1ee9ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef nh\u1ecbp th\u1edf \u1ed5n \u0111\u1ecbnh<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"525\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-36.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Chin-up\" class=\"wp-image-26772\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Chin-up<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.vfxxslc310vs\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3. Inverted Row (H\u00edt x\u00e0 ngang th\u1ea5p)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1eadp trung v\u00e0o c\u01a1 l\u01b0ng gi\u1eefa, c\u01a1 tay sau v\u00e0 t\u0103ng s\u1ee9c m\u1ea1nh kh\u00e1ng l\u1ef1c theo chi\u1ec1u ngang. L\u00e0 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 thay th\u1ebf pull-up\/chin-up n\u1ebfu ch\u01b0a k\u00e9o l\u00ean \u0111\u01b0\u1ee3c.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_ep71w4kfhoho-0 start\">\n<li><span style=\"font-weight: bold;\">\u1ede ph\u00f2ng gym:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> D\u00f9ng thanh \u0111\u00f2n g\u00e1c tr\u00ean khung power rack (ho\u1eb7c m\u00e1y Smith), ho\u1eb7c d\u00f9ng TRX\/s\u1ee3i d\u00e2y treo.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: bold;\">\u1ede nh\u00e0:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> C\u00f3 th\u1ec3 d\u00f9ng b\u00e0n ch\u1eafc ch\u1eafn \u0111\u1ec3 chui d\u01b0\u1edbi k\u00e9o l\u00ean (c\u1ea9n th\u1eadn \u0111\u1ed9 an to\u00e0n).<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_d9cy345qnrs0-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">N\u1eb1m ng\u1eeda d\u01b0\u1edbi thanh \u0111\u00f2n, hai tay n\u1eafm thanh r\u1ed9ng h\u01a1n vai, g\u00f3t ch\u00e2n ch\u1ea1m s\u00e0n.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Si\u1ebft c\u01a1 b\u1ee5ng, gi\u1eef th\u00e2n ng\u01b0\u1eddi th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb vai \u0111\u1ebfn g\u00f3t ch\u00e2n.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">K\u00e9o ng\u1ef1c l\u00ean s\u00e1t thanh, \u00e9p x\u00f4 l\u1ea1i.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng t\u1eeb t\u1eeb \u0111\u1ec3 tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> 3\u20134 hi\u1ec7p, m\u1ed7i hi\u1ec7p t\u1eeb 6\u201310 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_dorycsszwms7-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef l\u01b0ng lu\u00f4n th\u1eb3ng, kh\u00f4ng cong ho\u1eb7c v\u00f5ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1ec3 b\u00e0i t\u1eadp nh\u1eb9 h\u01a1n, h\u00e3y g\u1eadp g\u1ed1i l\u1ea1i v\u00e0 ch\u1ed1ng ch\u00e2n l\u00ean.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Si\u1ebft c\u01a1 b\u1ee5ng \u0111\u1ec3 t\u0103ng \u1ed5n \u0111\u1ecbnh khi k\u00e9o.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"525\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-33.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Inverted Row\" class=\"wp-image-26768\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Inverted Row<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.xhcpk9go878u\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">4. Lat Pulldown (K\u00e9o c\u00e1p xu\u1ed1ng)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1eadp trung v\u00e0o nh\u00f3m c\u01a1 x\u00f4, h\u1ed7 tr\u1ee3 t\u1ea1o l\u01b0ng ch\u1eef V, c\u1ea3i thi\u1ec7n s\u1ee9c k\u00e9o v\u00e0 h\u1ed7 tr\u1ee3 k\u1ef9 thu\u1eadt cho c\u00e1c b\u00e0i pull-up.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_zh283bkz2d0f-0 start\">\n<li><span style=\"font-weight: bold;\">\u1ede ph\u00f2ng gym:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> M\u00e1y k\u00e9o c\u00e1p Lat Pulldown.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: bold;\">\u1ede nh\u00e0:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> M\u00e1y t\u1eadp \u0111a n\u0103ng c\u00f3 ch\u1ee9c n\u0103ng k\u00e9o c\u00e1p ho\u1eb7c thay th\u1ebf b\u1eb1ng resistance band c\u1ed1 \u0111\u1ecbnh cao.<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_82erfrsefbrx-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ng\u1ed3i v\u00e0o gh\u1ebf, \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ec7m \u0111\u00f9i \u0111\u1ec3 c\u1ed1 \u0111\u1ecbnh c\u01a1 th\u1ec3.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">N\u1eafm thanh k\u00e9o r\u1ed9ng h\u01a1n vai, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng ra ngo\u00e0i.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">K\u00e9o thanh xu\u1ed1ng ngang c\u1eb1m, si\u1ebft c\u01a1 l\u01b0ng khi k\u00e9o.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1eeb t\u1eeb tr\u1ea3 thanh v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u c\u00f3 ki\u1ec3m so\u00e1t.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> 3\u20134 hi\u1ec7p, m\u1ed7i hi\u1ec7p t\u1eeb 8\u201312 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_x50jzhwixy44-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng ng\u1ea3 ng\u01b0\u1eddi qu\u00e1 s\u00e2u ra sau, ch\u1ec9 h\u01a1i nghi\u00eang nh\u1eb9.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Tr\u00e1nh d\u00f9ng \u0111\u00e0 \u0111\u1ec3 k\u00e9o thanh xu\u1ed1ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef c\u1eb3ng tay th\u1ea3 l\u1ecfng, t\u1eadp trung k\u00e9o b\u1eb1ng c\u01a1 l\u01b0ng<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"525\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-36.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Lat Pulldown\" class=\"wp-image-26773\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Lat Pulldown<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.enj9cnnc2sfk\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">5. Seated Cable Row (K\u00e9o c\u00e1p ngang ng\u1ef1c)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ph\u00e1t tri\u1ec3n c\u01a1 l\u01b0ng gi\u1eefa, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 t\u0103ng kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng th\u00e2n tr\u00ean.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_sywuqcusygrf-0 start\">\n<li><span style=\"font-weight: bold;\">\u1ede ph\u00f2ng gym:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> M\u00e1y k\u00e9o c\u00e1p ngang v\u1edbi tay c\u1ea7m ch\u1eef V ho\u1eb7c thanh th\u1eb3ng.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: bold;\">\u1ede nh\u00e0:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> D\u00e2y kh\u00e1ng l\u1ef1c c\u1ed1 \u0111\u1ecbnh ngang th\u00e2n, ng\u1ed3i tr\u00ean s\u00e0n \u0111\u1ec3 th\u1ef1c hi\u1ec7n.<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_hajww73vhol6-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ng\u1ed3i th\u1eb3ng l\u01b0ng, hai ch\u00e2n \u0111\u1eb7t l\u00ean b\u1ec7 \u0111\u1ee1, tay n\u1eafm tay c\u1ea7m.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">K\u00e9o tay c\u1ea7m v\u1ec1 g\u1ea7n ng\u1ef1c trong khi si\u1ebft ch\u1eb7t c\u01a1 l\u01b0ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef l\u01b0ng th\u1eb3ng, kh\u00f4ng g\u00f9.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Du\u1ed7i tay ra t\u1eeb t\u1eeb \u0111\u1ec3 tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3\u20134 hi\u1ec7p, m\u1ed7i hi\u1ec7p t\u1eeb 10\u201312 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_7uwiuikn8jhv-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng \u0111\u1ea9y ng\u01b0\u1eddi ra sau khi k\u00e9o \u2013 gi\u1eef th\u00e2n c\u1ed1 \u0111\u1ecbnh.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u1ea3m nh\u1eadn l\u1ef1c k\u00e9o t\u1eeb l\u01b0ng, kh\u00f4ng ch\u1ec9 \u1edf tay.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef khu\u1ef7u tay g\u1ea7n th\u00e2n ng\u01b0\u1eddi khi k\u00e9o \u0111\u1ec3 k\u00edch ho\u1ea1t l\u01b0ng t\u1ed1t h\u01a1n.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"525\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-36.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Seated Cable Row\" class=\"wp-image-26774\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Seated Cable Row<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.lznp1av3t05b\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">6. Machine Row (K\u00e9o m\u00e1y ngang)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u0103ng c\u01a1 l\u01b0ng gi\u1eefa v\u00e0 sau, h\u1ed7 tr\u1ee3 gi\u1eef l\u01b0ng th\u1eb3ng v\u00e0 kh\u1ecfe h\u01a1n trong c\u00e1c b\u00e0i compound (nh\u01b0 deadlift).<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_q325jk2orot4-0 start\">\n<li><span style=\"font-weight: bold;\">\u1ede ph\u00f2ng gym:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> M\u00e1y k\u00e9o l\u01b0ng ngang (Rowing machine).<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: bold;\">\u1ede nh\u00e0:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> C\u00f3 th\u1ec3 thay b\u1eb1ng resistance band + gh\u1ebf t\u1eadp ho\u1eb7c t\u01b0 th\u1ebf h\u00edt x\u00e0 ngang ng\u01b0\u1ee3c (Inverted row).<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_4gafuimgdpv4-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ng\u1ed3i \u0111\u00fang t\u01b0 th\u1ebf, gi\u1eef l\u01b0ng th\u1eb3ng, ng\u1ef1c \u01b0\u1ee1n.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Hai tay n\u1eafm tay c\u1ea7m, k\u00e9o v\u1ec1 s\u00e1t th\u00e2n (g\u1ea7n b\u1ee5ng).<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Si\u1ebft c\u01a1 l\u01b0ng khi k\u00e9o, gi\u1eef 1\u20132 gi\u00e2y, sau \u0111\u00f3 du\u1ed7i tay t\u1eeb t\u1eeb.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10\u201312 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_q4k2yw43k80z-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng ng\u1ea3 ng\u01b0\u1eddi ra sau qu\u00e1 nhi\u1ec1u khi k\u00e9o.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Tr\u00e1nh d\u00f9ng vai \u0111\u1ec3 k\u00e9o \u2013 t\u1eadp trung v\u00e0o c\u01a1 l\u01b0ng.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"525\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-35.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Machine Row\" class=\"wp-image-26771\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Machine Row<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.gi3nvcyjajz2\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">7. Standing Lat Pushdown (\u0110\u1ea9y c\u00e1p xu\u1ed1ng)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u00f4 l\u1eadp v\u00e0 k\u00edch ho\u1ea1t c\u01a1 x\u00f4 \u2013 nh\u00f3m c\u01a1 t\u1ea1o h\u00ecnh ch\u1eef V cho ph\u1ea7n th\u00e2n tr\u00ean.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_lxxtf0pz6yu5-0 start\">\n<li><span style=\"font-weight: bold;\">\u1ede ph\u00f2ng gym:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> M\u00e1y c\u00e1p cao v\u1edbi thanh th\u1eb3ng ho\u1eb7c d\u00e2y.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: bold;\">\u1ede nh\u00e0:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> D\u00e2y kh\u00e1ng l\u1ef1c treo cao.<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_c177eu7w8jtj-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1ee9ng th\u1eb3ng, hai tay n\u1eafm thanh k\u00e9o \u1edf t\u01b0 th\u1ebf cao.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">K\u00e9o xu\u1ed1ng \u0111\u1ebfn s\u00e1t \u0111\u00f9i, si\u1ebft ch\u1eb7t c\u01a1 x\u00f4.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1eeb t\u1eeb \u0111\u01b0a thanh tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u, gi\u1eef ki\u1ec3m so\u00e1t.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3\u20134 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10\u201315 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_99ry1lckj0ki-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng d\u00f9ng tay \u0111\u1ec3 k\u00e9o xu\u1ed1ng \u2013 h\u00e3y t\u01b0\u1edfng t\u01b0\u1ee3ng \u0111ang \u201c\u0111\u1ea9y\u201d b\u1eb1ng ph\u1ea7n l\u01b0ng tr\u00ean.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng ng\u1ea3 ng\u01b0\u1eddi ra sau \u2013 gi\u1eef th\u00e2n \u1ed5n \u0111\u1ecbnh.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"525\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-35.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Standing Lat Pushdown\" class=\"wp-image-26770\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Standing Lat Pushdown<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.6awfdgurc8n7\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">8. Face Pull (K\u00e9o c\u00e1p m\u1eb7t)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u0103ng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a c\u01a1 vai sau, c\u01a1 c\u1ea7u vai v\u00e0 l\u01b0ng tr\u00ean \u2013 h\u1ed7 tr\u1ee3 t\u01b0 th\u1ebf, ng\u0103n ch\u1ea5n th\u01b0\u01a1ng vai.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_jb2xfp8xw1s2-0 start\">\n<li><span style=\"font-weight: bold;\">\u1ede ph\u00f2ng gym:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> M\u00e1y c\u00e1p cao + d\u00e2y k\u00e9o.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: bold;\">\u1ede nh\u00e0:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> D\u00e2y kh\u00e1ng l\u1ef1c treo cao + ch\u1ed1t c\u1ed1 \u0111\u1ecbnh.<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_rqazw9hwf7o-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1ee9ng th\u1eb3ng, hai tay n\u1eafm d\u00e2y, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng v\u00e0o nhau.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">K\u00e9o d\u00e2y v\u1ec1 ph\u00eda m\u1eb7t, khu\u1ef7u tay m\u1edf r\u1ed9ng ngang vai.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef 1 gi\u00e2y khi tay g\u1ea7n m\u1eb7t, sau \u0111\u00f3 t\u1eeb t\u1eeb tr\u1edf v\u1ec1.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 12\u201315 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_rdv2usx6nwyw-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef vai kh\u00f4ng n\u00e2ng l\u00ean \u2013 tr\u00e1nh d\u00f9ng c\u01a1 c\u1ed5.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1ea3m b\u1ea3o d\u00e2y k\u00e9o \u0111i ngang ho\u1eb7c h\u01a1i ch\u1ebfch l\u00ean (kh\u00f4ng k\u00e9o xu\u1ed1ng).<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"525\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-36.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Face Pull \" class=\"wp-image-26775\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Face Pull <\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.ilshntdp7mjw\">9. <span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Bent-over Barbell Row (G\u1eadp ng\u01b0\u1eddi k\u00e9o t\u1ea1 \u0111\u00f2n)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ph\u00e1t tri\u1ec3n to\u00e0n di\u1ec7n c\u01a1 l\u01b0ng gi\u1eefa v\u00e0 x\u00f4, t\u0103ng s\u1ee9c m\u1ea1nh cho c\u00e1c b\u00e0i deadlift, squat.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: Ph\u00f2ng gym &amp; \u1edf nh\u00e0:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Thanh \u0111\u00f2n (barbell), t\u1ea1 \u0111\u0129a.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_ldduasabm2ou-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1ee9ng hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai, g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc gi\u1eef l\u01b0ng th\u1eb3ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Hai tay n\u1eafm thanh \u0111\u00f2n, k\u00e9o s\u00e1t v\u00e0o b\u1ee5ng d\u01b0\u1edbi, si\u1ebft ch\u1eb7t c\u01a1 l\u01b0ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 thanh \u0111\u00f2n c\u00f3 ki\u1ec3m so\u00e1t v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3\u20134 hi\u1ec7p, m\u1ed7i hi\u1ec7p 8\u201310 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_btsxww97i71e-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng g\u00f9 l\u01b0ng khi th\u1ef1c hi\u1ec7n.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef c\u1ed1t l\u00f5i (core) c\u0103ng ch\u1eb7t \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng th\u1eaft l\u01b0ng.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"625\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-39.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Bent-over Barbell Row\" class=\"wp-image-26778\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Bent-over Barbell Row<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.huhzlw4c93ng\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">10. T-Bar Row (K\u00e9o t\u1ea1 T-bar)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 x\u00f4 v\u00e0 l\u01b0ng gi\u1eefa, r\u1ea5t hi\u1ec7u qu\u1ea3 v\u1edbi m\u1ee9c t\u1ea1 n\u1eb7ng.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_3pznwps7mxu9-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1ea1 \u0111\u00f2n c\u1eafm c\u1ed1 \u0111\u1ecbnh (ho\u1eb7c m\u00e1y T-Bar).<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Tay c\u1ea7m ch\u1eef V (V-handle) n\u1ebfu d\u00f9ng t\u1ea1 t\u1ef1 do.<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_3w6x2d4e230f-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1eb7t thanh t\u1ea1 c\u1ed1 \u0111\u1ecbnh v\u00e0o g\u00f3c (ho\u1eb7c landmine station).<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">N\u1eafm tay c\u1ea7m ch\u1eef V, k\u00e9o t\u1ea1 v\u1ec1 ph\u00eda b\u1ee5ng, si\u1ebft c\u01a1 l\u01b0ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 t\u1ea1 t\u1eeb t\u1eeb c\u00f3 ki\u1ec3m so\u00e1t.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3\u20134 hi\u1ec7p, m\u1ed7i hi\u1ec7p 8\u201312 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_gncehaqead2m-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef ng\u1ef1c m\u1edf, c\u1ed9t s\u1ed1ng trung l\u1eadp.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng d\u00f9ng h\u00f4ng \u0111\u1ec3 \u201cgi\u1eadt\u201d t\u1ea1 l\u00ean.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"625\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-34.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 T-Bar Row\" class=\"wp-image-26769\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 T-Bar Row<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.o1t0g26lmkk5\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">11. Landmine Row (K\u00e9o t\u1ea1 \u0111\u00f2n c\u1eafm g\u00f3c)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1eadp trung s\u1ee9c m\u1ea1nh t\u1eebng b\u00ean l\u01b0ng (unilateral), c\u1ea3i thi\u1ec7n c\u00e2n b\u1eb1ng c\u01a1 b\u1eafp.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_z375ozg8rsfu-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Thanh t\u1ea1 \u0111\u00f2n g\u1eafn g\u00f3c + \u0111\u0129a t\u1ea1.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Tay c\u1ea7m \u0111\u01a1n ho\u1eb7c n\u1eafm tr\u1ef1c ti\u1ebfp thanh \u0111\u00f2n.<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_rc7xbty1g4m-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1ee9ng c\u00f9ng ph\u00eda v\u1edbi thanh \u0111\u00f2n, g\u1eadp ng\u01b0\u1eddi gi\u1eef l\u01b0ng th\u1eb3ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">M\u1ed9t tay n\u1eafm \u0111\u1ea7u \u0111\u00f2n, k\u00e9o l\u00ean g\u1ea7n b\u1ee5ng, si\u1ebft c\u01a1 l\u01b0ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 t\u1ea1 t\u1eeb t\u1eeb v\u00e0 l\u1eb7p l\u1ea1i.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> 3\u20134 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10\u201312 reps m\u1ed7i b\u00ean.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_4mq7yv8lb7ey-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng xoay th\u00e2n ng\u01b0\u1eddi khi k\u00e9o.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng \u0111\u1ec3 gi\u1eef \u1ed5n \u0111\u1ecbnh th\u00e2n tr\u00ean.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"650\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-41.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Landmine Row\" class=\"wp-image-26780\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Landmine Row<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-left\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">12. Single-arm Dumbbell Row (G\u1eadp ng\u01b0\u1eddi k\u00e9o t\u1ea1 \u0111\u01a1n)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u0103ng c\u01a1 v\u00e0 s\u1ee9c m\u1ea1nh l\u01b0ng gi\u1eefa, c\u1ea3i thi\u1ec7n \u0111\u1ed9 c\u00e2n b\u1eb1ng gi\u1eefa hai b\u00ean c\u01a1 th\u1ec3.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: Ph\u00f2ng gym &amp; t\u1ea1i nh\u00e0:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> T\u1ea1 \u0111\u01a1n, gh\u1ebf ph\u1eb3ng ho\u1eb7c b\u0103ng gh\u1ebf.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_ymf4t0scv6t1-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">M\u1ed9t tay v\u00e0 \u0111\u1ea7u g\u1ed1i c\u00f9ng b\u00ean \u0111\u1eb7t l\u00ean gh\u1ebf.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Tay c\u00f2n l\u1ea1i c\u1ea7m t\u1ea1 \u0111\u01a1n, k\u00e9o l\u00ean s\u00e1t h\u00f4ng, si\u1ebft c\u01a1 l\u01b0ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 t\u1ea1 t\u1eeb t\u1eeb, \u0111\u1ed5i b\u00ean sau m\u1ed7i hi\u1ec7p.<br><\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3\u20134 hi\u1ec7p, m\u1ed7i b\u00ean 10\u201312 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_yz5r7gc2c8rd-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef l\u01b0ng th\u1eb3ng, kh\u00f4ng xoay ng\u01b0\u1eddi.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1eadp trung k\u00e9o b\u1eb1ng c\u01a1 l\u01b0ng, kh\u00f4ng d\u00f9ng tay qu\u00e1 nhi\u1ec1u.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"625\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-38.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Single Arm Dumpell Row\" class=\"wp-image-26777\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Single Arm Dumpell Row<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.vjvhvf33p2yu\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">13. Reverse Fly (Dang t\u1ea1 sang hai b\u00ean)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ph\u00e1t tri\u1ec3n ph\u1ea7n l\u01b0ng tr\u00ean v\u00e0 vai sau, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf, h\u1ed7 tr\u1ee3 cho t\u1eadp \u0111\u1ea9y ng\u1ef1c v\u00e0 vai.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1ea1 \u0111\u01a1n nh\u1eb9 ho\u1eb7c d\u00e2y kh\u00e1ng l\u1ef1c.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_ylilz7vn67pg-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">G\u1eadp ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc, gi\u1eef l\u01b0ng th\u1eb3ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Hai tay c\u1ea7m t\u1ea1, dang sang hai b\u00ean gi\u1ed1ng \u0111\u1ed9ng t\u00e1c dang c\u00e1nh.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Si\u1ebft ch\u1eb7t l\u01b0ng tr\u00ean \u1edf \u0111\u1ec9nh, r\u1ed3i h\u1ea1 xu\u1ed1ng t\u1eeb t\u1eeb.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3 hi\u1ec7p, 12\u201315 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_79j6e47rqced-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng gi\u1eadt t\u1ea1, th\u1ef1c hi\u1ec7n ch\u1eadm r\u00e3i.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Tr\u00e1nh n\u00e2ng t\u1ea1 qu\u00e1 cao g\u00e2y \u00e1p l\u1ef1c l\u00ean vai.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"625\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-40.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Reverse Fly\" class=\"wp-image-26779\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Reverse Fly<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.kaylo6jjn8ad\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">14. Dumbbell Pullover (K\u00e9o t\u1ea1 \u0111\u01a1n qua \u0111\u1ea7u)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u00e1c \u0111\u1ed9ng v\u00e0o x\u00f4, ng\u1ef1c v\u00e0 c\u01a1 core \u2013 r\u1ea5t t\u1ed1t \u0111\u1ec3 m\u1edf r\u1ed9ng ng\u1ef1c v\u00e0 t\u0103ng \u0111\u1ed9 linh ho\u1ea1t v\u00f9ng l\u01b0ng tr\u00ean.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1ea1 \u0111\u01a1n v\u00e0 gh\u1ebf ph\u1eb3ng.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_spk5m62kcbkp-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">N\u1eb1m ng\u1eeda tr\u00ean gh\u1ebf, gi\u1eef t\u1ea1 b\u1eb1ng hai tay.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u01b0a t\u1ea1 t\u1eeb tr\u01b0\u1edbc ng\u1ef1c qua \u0111\u1ea7u, du\u1ed7i ra ph\u00eda sau.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">K\u00e9o t\u1ea1 v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u, si\u1ebft ch\u1eb7t x\u00f4.<br><\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3 hi\u1ec7p, 10\u201312 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_o94ll3xdjx8i-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng th\u1ea3 t\u1ea1 qu\u00e1 th\u1ea5p.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Si\u1ebft core \u0111\u1ec3 gi\u1eef \u1ed5n \u0111\u1ecbnh th\u00e2n ng\u01b0\u1eddi.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"625\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-42.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Dumbbell Pullover\" class=\"wp-image-26782\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Dumbbell Pullover<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.pzbbttbg5kn3\">15. <span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Resistance Band Lat Pulldown (K\u00e9o d\u00e2y kh\u00e1ng l\u1ef1c xu\u1ed1ng)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1ea3i ph\u00e1p thay th\u1ebf b\u00e0i k\u00e9o c\u00e1p (lat pulldown) t\u1ea1i nh\u00e0 \u2013 gi\u00fap l\u00e0m d\u00e0y c\u01a1 x\u00f4 v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh l\u01b0ng.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">D\u00e2y kh\u00e1ng l\u1ef1c (g\u1eafn cao nh\u01b0 \u1edf c\u1eeda ho\u1eb7c gi\u00e1 treo).<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_xlnx953k9mew-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ng\u1ed3i ho\u1eb7c qu\u1ef3 d\u01b0\u1edbi \u0111i\u1ec3m c\u1ed1 \u0111\u1ecbnh d\u00e2y.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">N\u1eafm hai \u0111\u1ea7u d\u00e2y, k\u00e9o xu\u1ed1ng ngang ng\u1ef1c.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Si\u1ebft ch\u1eb7t x\u00f4, r\u1ed3i t\u1eeb t\u1eeb th\u1ea3 ra.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3\u20134 hi\u1ec7p, 12\u201315 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_jjgspekl1ksg-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef l\u01b0ng th\u1eb3ng, kh\u00f4ng ng\u1ea3 ng\u01b0\u1eddi qu\u00e1 nhi\u1ec1u.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1eadp trung v\u00e0o c\u1ea3m gi\u00e1c c\u0103ng c\u01a1 x\u00f4.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"563\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-42.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Resistance Band Lat Pulldown\" class=\"wp-image-26781\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 Resistance Band Lat Pulldown<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h.mpm7tntqlvm6\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao &#8211; D\u00e0nh cho ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 kinh nghi\u1ec7m<\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.dhptu8mnbtjd\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">16. Weighted Pull-up (K\u00e9o x\u00e0 \u0111\u01a1n \u0111eo t\u1ea1)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 x\u00f4, l\u01b0ng gi\u1eefa v\u00e0 tay tr\u01b0\u1edbc. Gi\u00fap ph\u00e1t tri\u1ec3n d\u00e0y v\u00e0 r\u1ed9ng nh\u00f3m c\u01a1 l\u01b0ng nhanh h\u01a1n so v\u1edbi pull-up c\u01a1 b\u1ea3n.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110ai \u0111eo t\u1ea1 ho\u1eb7c \u00e1o t\u1ea1 (weighted vest), ho\u1eb7c gi\u1eef t\u1ea1 b\u1eb1ng ch\u00e2n n\u1ebfu kh\u00f4ng c\u00f3 \u0111ai.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_2fvjelf5m45l-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110eo t\u1ea1 v\u00e0o ng\u01b0\u1eddi ho\u1eb7c d\u00f9ng d\u00e2y x\u00edch m\u00f3c t\u1ea1 treo v\u00e0o h\u00f4ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c pull-up v\u1edbi bi\u00ean \u0111\u1ed9 chu\u1ea9n, c\u1eb1m v\u01b0\u1ee3t qua thanh x\u00e0.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 ng\u01b0\u1eddi c\u00f3 ki\u1ec3m so\u00e1t.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">4 hi\u1ec7p, 6\u20138 reps (t\u00f9y s\u1ee9c).<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u01b0u \u00fd: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ch\u1ec9 n\u00ean th\u1ef1c hi\u1ec7n khi b\u1ea1n c\u00f3 th\u1ec3 k\u00e9o \u00edt nh\u1ea5t 10\u201312 pull-up c\u01a1 b\u1ea3n li\u00ean t\u1ee5c.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"563\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-43.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Weighted Pull-up\" class=\"wp-image-26784\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Weighted Pull-up<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.v4luwi3bbn9f\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">17. Archer Pull-up (K\u00e9o x\u00e0 t\u1eebng b\u00ean)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u0103ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3, c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh t\u1eebng b\u00ean, ti\u1ec1n \u0111\u1ec1 cho one-arm pull-up.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">X\u00e0 \u0111\u01a1n ngang ho\u1eb7c v\u00f2ng treo t\u1ea1 th\u1ec3 l\u1ef1c (rings).<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_n0swjtkl6gsz-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Treo ng\u01b0\u1eddi l\u00ean x\u00e0, hai tay c\u1ea7m r\u1ed9ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">K\u00e9o nghi\u00eang ng\u01b0\u1eddi v\u1ec1 m\u1ed9t b\u00ean, tay c\u00f2n l\u1ea1i du\u1ed7i th\u1eb3ng ra.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1ed5i b\u00ean sau m\u1ed7i rep ho\u1eb7c m\u1ed7i hi\u1ec7p.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3\u20134 hi\u1ec7p, 4\u20136 reps m\u1ed7i b\u00ean.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<p><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef tay du\u1ed7i kh\u00f4ng \u0111\u01b0\u1ee3c kh\u00f3a kh\u1edbp.<\/span><\/p>\n\n\n\n<p>Si\u1ebft core \u0111\u1ec3 ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng v\u00e0 gi\u1eef l\u01b0ng \u1ed5n \u0111\u1ecbnh.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-7d39e336 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" srcset=\"\/blog\/wp-content\/uploads\/2025\/04\/Bai-tap-lung-xo-nang-cao-Archer-Pull-up.webp ,http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/Bai-tap-lung-xo-nang-cao-Archer-Pull-up.webp 780w, http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/Bai-tap-lung-xo-nang-cao-Archer-Pull-up.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"\/blog\/wp-content\/uploads\/2025\/04\/Bai-tap-lung-xo-nang-cao-Archer-Pull-up.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Archer Pull-up\" class=\"uag-image-27862\" width=\"1000\" height=\"625\" title=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Archer Pull-up\" loading=\"lazy\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.kdy511rgcwpj\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">18. Muscle-up (H\u00edt x\u00e0 b\u1eadt l\u00ean)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">B\u00e0i t\u1eadp to\u00e0n th\u00e2n \u0111\u00f2i h\u1ecfi s\u1ef1 ph\u1ed1i h\u1ee3p gi\u1eefa s\u1ee9c m\u1ea1nh v\u00e0 k\u1ef9 n\u0103ng \u2013 gi\u00fap ph\u00e1t tri\u1ec3n l\u01b0ng, vai, tay v\u00e0 core r\u1ea5t hi\u1ec7u qu\u1ea3.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: <\/span>X\u00e0 \u0111\u01a1n ch\u1eafc ch\u1eafn ho\u1eb7c v\u00f2ng treo.<br><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_72mmb34y98cl-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">B\u1eaft \u0111\u1ea7u nh\u01b0 \u0111\u1ed9ng t\u00e1c pull-up.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Khi ng\u1ef1c g\u1ea7n ch\u1ea1m x\u00e0, d\u00f9ng \u0111\u00e0 v\u00e0 s\u1ee9c m\u1ea1nh tay \u0111\u1ec3 \u201cb\u1eadt\u201d ng\u01b0\u1eddi l\u00ean qua thanh.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Du\u1ed7i tay \u0111\u1ea9y ng\u01b0\u1eddi l\u00ean nh\u01b0 t\u01b0 th\u1ebf h\u00edt \u0111\u1ea5t tr\u00ean kh\u00f4ng.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3\u20135 hi\u1ec7p, 2\u20134 reps (r\u1ea5t n\u1eb7ng, t\u1eadp d\u1ea7n theo c\u1ea5p \u0111\u1ed9).<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_jlzjc9u594jt-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u1ea7n t\u1eadp k\u1ef9 pull-up v\u00e0 dips tr\u01b0\u1edbc.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">L\u00e0m n\u00f3ng k\u1ef9 vai v\u00e0 c\u1ed5 tay.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u00f3 th\u1ec3 d\u00f9ng v\u00f2ng ho\u1eb7c d\u00e2y h\u1ed7 tr\u1ee3 l\u00fac m\u1edbi t\u1eadp.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"563\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-43.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Muscle-up\" class=\"wp-image-26783\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Muscle-up<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.i35qc46bdov\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">19. Gironda Sternum Chin-up (K\u00e9o x\u00e0 ch\u1ea1m ng\u1ef1c)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1eadp trung v\u00e0o c\u01a1 x\u00f4 d\u01b0\u1edbi, l\u01b0ng gi\u1eefa v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf k\u00e9o. B\u00e0i t\u1eadp kinh \u0111i\u1ec3n c\u1ee7a huy\u1ec1n tho\u1ea1i th\u1ec3 h\u00ecnh Vince Gironda.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">X\u00e0 \u0111\u01a1n<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_d4g7gm8uqyle-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Treo ng\u01b0\u1eddi v\u1edbi tay c\u1ea7m d\u01b0\u1edbi (supinated grip), tay r\u1ed9ng ngang vai.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Khi k\u00e9o ng\u01b0\u1eddi l\u00ean, ng\u1ea3 l\u01b0ng v\u1ec1 sau v\u00e0 c\u1ed1 g\u1eafng \u0111\u1ec3 ng\u1ef1c ch\u1ea1m v\u00e0o thanh x\u00e0.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Si\u1ebft l\u01b0ng v\u00e0 h\u1ea1 xu\u1ed1ng c\u00f3 ki\u1ec3m so\u00e1t.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3\u20134 hi\u1ec7p, 6\u20138 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_c878csjxveij-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng d\u00f9ng \u0111\u00e0, gi\u1eef core si\u1ebft ch\u1eb7t.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1edbi v\u00ec y\u00eau c\u1ea7u ki\u1ec3m so\u00e1t t\u1ed1t th\u00e2n ng\u01b0\u1eddi v\u00e0 l\u01b0ng.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"625\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-44.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Gironda Sternum Chin-up\" class=\"wp-image-26787\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Gironda Sternum Chin-up<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.yedu3qiqxyr\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">20. Wide-grip Pull-up (K\u00e9o x\u00e0 tay r\u1ed9ng)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u0103ng \u0111\u1ed9 r\u1ed9ng c\u1ee7a l\u01b0ng, t\u1eadp trung m\u1ea1nh v\u00e0o ph\u1ea7n c\u01a1 x\u00f4.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">X\u00e0 \u0111\u01a1n<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_3wzsmm7iv4xn-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u1ea7m x\u00e0 v\u1edbi kho\u1ea3ng c\u00e1ch tay r\u1ed9ng h\u01a1n vai 1,5\u20132 l\u1ea7n.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">K\u00e9o ng\u01b0\u1eddi l\u00ean \u0111\u1ebfn khi c\u1eb1m ch\u1ea1m ho\u1eb7c v\u01b0\u1ee3t x\u00e0.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 xu\u1ed1ng t\u1eeb t\u1eeb.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3\u20135 hi\u1ec7p, 6\u201310 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_xgqqjya8wl0c-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Tay c\u1ea7m qu\u00e1 r\u1ed9ng c\u00f3 th\u1ec3 g\u00e2y \u00e1p l\u1ef1c l\u00ean vai, c\u1ea7n l\u00e0m n\u00f3ng k\u1ef9.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">K\u00e9o l\u00ean b\u1eb1ng l\u01b0ng, kh\u00f4ng d\u00f9ng tay qu\u00e1 nhi\u1ec1u.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"625\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-44.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Wide-grip Pull-up\" class=\"wp-image-26785\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Wide-grip Pull-up<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.862ln7qst2fm\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">21. Deficit Deadlift (Deadlift v\u1edbi \u0111\u1ed9 cao th\u1ea5p h\u01a1n)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u0103ng bi\u00ean \u0111\u1ed9 chuy\u1ec3n \u0111\u1ed9ng, c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh t\u1eeb \u0111\u00e1y c\u1ee7a \u0111\u1ed9ng t\u00e1c deadlift \u2013 r\u1ea5t t\u1ed1t cho nh\u00f3m l\u01b0ng d\u01b0\u1edbi v\u00e0 m\u00f4ng.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u00f2n t\u1ea1, s\u00e0n g\u1ed7 ho\u1eb7c mi\u1ebfng n\u00e2ng \u0111\u1ec3 \u0111\u1ee9ng l\u00ean cao h\u01a1n t\u1ea1.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_selcb7yst6vd-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1ee9ng l\u00ean b\u1ee5c cao kho\u1ea3ng 5\u201310 cm, t\u1ea1 \u1edf d\u01b0\u1edbi th\u1ea5p h\u01a1n b\u00ecnh th\u01b0\u1eddng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c deadlift chu\u1ea9n, l\u01b0ng gi\u1eef th\u1eb3ng, h\u00f4ng k\u00e9o sau.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">4 hi\u1ec7p, 6\u20138 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_gh216d9km695-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng d\u00f9ng n\u1ebfu b\u1ea1n c\u00f3 v\u1ea5n \u0111\u1ec1 l\u01b0ng d\u01b0\u1edbi.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u1edfi \u0111\u1ed9ng k\u1ef9 v\u00e0 ki\u1ec3m so\u00e1t form ch\u1eb7t ch\u1ebd.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"625\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-46.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Deficit Deadlift\" class=\"wp-image-26790\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Deficit Deadlift<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.o0u2tityi0kv\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">22. Romanian Deadlift (Deadlift ki\u1ec3u Rumani)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> T\u1eadp trung v\u00e0o nh\u00f3m c\u01a1 m\u00f4ng, g\u00e2n kheo v\u00e0 l\u01b0ng d\u01b0\u1edbi. Ph\u00f9 h\u1ee3p \u0111\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u1ed9 d\u1ebbo dai v\u00e0 chi\u1ec1u s\u00e2u l\u01b0ng d\u01b0\u1edbi.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u00f2n t\u1ea1 ho\u1eb7c t\u1ea1 \u0111\u01a1n<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_medq6w1afulf-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1ee9ng th\u1eb3ng, hai tay c\u1ea7m t\u1ea1.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">G\u1eadp h\u00f4ng v\u1ec1 sau, gi\u1eef l\u01b0ng th\u1eb3ng, t\u1ea1 tr\u01b0\u1ee3t s\u00e1t ch\u00e2n.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Khi g\u00e2n kheo c\u0103ng h\u1ebft m\u1ee9c, \u0111\u1ea9y h\u00f4ng l\u00ean tr\u1edf l\u1ea1i t\u01b0 th\u1ebf \u0111\u1ee9ng.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3\u20134 hi\u1ec7p, 8\u201312 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_ck872fouvk8-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng kh\u00f3a g\u1ed1i ho\u00e0n to\u00e0n, gi\u1eef g\u1ed1i h\u01a1i g\u1eadp.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ki\u1ec3m so\u00e1t t\u1ed1c \u0111\u1ed9 di chuy\u1ec3n, tr\u00e1nh xu\u1ed1ng nhanh.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"625\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-45.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Romanian Deadlift\" class=\"wp-image-26788\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Romanian Deadlift<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.31avb3lkd36r\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">23. Snatch-grip Deadlift (Deadlift tay r\u1ed9ng)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u0103ng c\u01b0\u1eddng \u0111\u1ed9 d\u00e0y l\u01b0ng, k\u00edch ho\u1ea1t ph\u1ea7n l\u01b0ng tr\u00ean, m\u00f4ng v\u00e0 g\u00e2n kheo. Bi\u00ean \u0111\u1ed9 r\u1ed9ng gi\u00fap c\u01a1 l\u01b0ng ph\u1ea3i l\u00e0m vi\u1ec7c nhi\u1ec1u h\u01a1n so v\u1edbi deadlift th\u01b0\u1eddng.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u00f2n t\u1ea1 d\u00e0i (barbell)<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_jc2uemovtq82-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u1ea7m t\u1ea1 v\u1edbi tay r\u1ed9ng h\u01a1n vai \u0111\u00e1ng k\u1ec3 (snatch grip).<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef l\u01b0ng th\u1eb3ng, \u0111\u1ea9y h\u00f4ng ra sau, h\u1ea1 th\u1ea5p xu\u1ed1ng \u0111\u1ec3 n\u1eafm t\u1ea1.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">K\u00e9o t\u1ea1 l\u00ean gi\u1ed1ng nh\u01b0 deadlift th\u00f4ng th\u01b0\u1eddng, si\u1ebft l\u01b0ng \u1edf \u0111\u1ec9nh.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 t\u1ea1 t\u1eeb t\u1eeb v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3\u20134 hi\u1ec7p, 4\u20136 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_vztecrwpy0ed-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u00f3 th\u1ec3 d\u00f9ng d\u00e2y qu\u1ea5n c\u1ed5 tay n\u1ebfu grip y\u1ebfu.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u00f2i h\u1ecfi kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t form r\u1ea5t t\u1ed1t, n\u00ean t\u1eadp nh\u1eb9 \u0111\u1ec3 l\u00e0m quen.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"625\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-46.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Snatch-grip Deadlift\" class=\"wp-image-26789\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Snatch-grip Deadlift<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.xatpu0upxobn\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">24. Pendlay Row (K\u00e9o t\u1ea1 \u0111\u00f2n t\u1eeb s\u00e0n)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 x\u00f4 v\u00e0 l\u01b0ng gi\u1eefa. D\u1ec5 ki\u1ec3m so\u00e1t h\u01a1n c\u00e1c d\u1ea1ng row kh\u00e1c v\u00ec m\u1ed7i rep b\u1eaft \u0111\u1ea7u t\u1eeb s\u00e0n.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u00f2n t\u1ea1<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_5c4h2372eq8c-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1eb7t t\u1ea1 tr\u00ean s\u00e0n, g\u1eadp ng\u01b0\u1eddi g\u1ea7n song song m\u1eb7t \u0111\u1ea5t, l\u01b0ng th\u1eb3ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u1ea7m t\u1ea1 r\u1ed9ng b\u1eb1ng vai, k\u00e9o t\u1ea1 l\u00ean ng\u1ef1c nhanh v\u00e0 m\u1ea1nh.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 t\u1ea1 xu\u1ed1ng s\u00e0n ho\u00e0n to\u00e0n gi\u1eefa c\u00e1c rep.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3\u20134 hi\u1ec7p, 6\u20138 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_w1optzqv2w3q-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng ng\u1ea3 ng\u01b0\u1eddi nh\u01b0 Barbell Row. Gi\u1eef l\u01b0ng song song s\u00e0n \u0111\u1ec3 t\u00e1c \u0111\u1ed9ng t\u1ed1i \u0111a v\u00e0o l\u01b0ng gi\u1eefa.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1eadp trung chuy\u1ec3n \u0111\u1ed9ng d\u1ee9t kho\u00e1t, kh\u00f4ng d\u00f9ng qu\u00e1n t\u00ednh.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"525\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-47.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Pendlay Row\" class=\"wp-image-26792\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Pendlay Row<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.cuyrxd61snp\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">25. Yates Row (G\u1eadp ng\u01b0\u1eddi k\u00e9o t\u1ea1 ki\u1ec3u Yates)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ph\u00e1t tri\u1ec3n c\u01a1 l\u01b0ng gi\u1eefa v\u00e0 d\u01b0\u1edbi, \u0111\u1eb7c bi\u1ec7t hi\u1ec7u qu\u1ea3 cho \u0111\u1ed9 d\u00e0y l\u01b0ng. \u0110\u01b0\u1ee3c s\u1eed d\u1ee5ng b\u1edfi Dorian Yates \u2013 huy\u1ec1n tho\u1ea1i th\u1ec3 h\u00ecnh.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u00f2n t\u1ea1<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_40nvq0izobbk-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u1ea7m \u0111\u00f2n t\u1ea1 b\u1eb1ng tay d\u01b0\u1edbi (supinated grip), th\u00e2n ng\u01b0\u1eddi nghi\u00eang kho\u1ea3ng 45 \u0111\u1ed9 (kh\u00f4ng c\u1ea7n song song m\u1eb7t \u0111\u1ea5t).<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">K\u00e9o t\u1ea1 v\u1ec1 ph\u00eda b\u1ee5ng d\u01b0\u1edbi, si\u1ebft ch\u1eb7t c\u01a1 l\u01b0ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 xu\u1ed1ng c\u00f3 ki\u1ec3m so\u00e1t.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">4 hi\u1ec7p, 8\u201310 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_npgxe3suj2jz-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1n ch\u1ebf \u0111ung \u0111\u01b0a th\u00e2n tr\u00ean, n\u00ean t\u1eadp trung c\u1ea3m nh\u1eadn c\u01a1 l\u01b0ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef c\u1eb3ng tay vu\u00f4ng g\u00f3c s\u00e0n khi k\u00e9o.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"525\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-47.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Yates Row\" class=\"wp-image-26791\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Yates Row<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.xk2fcs2sjpdk\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">26. Trap Bar Deadlift (Deadlift v\u1edbi trap bar)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ph\u1ed1i h\u1ee3p to\u00e0n b\u1ed9 nh\u00f3m c\u01a1 l\u01b0ng, ch\u00e2n v\u00e0 core. An to\u00e0n h\u01a1n cho ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 l\u01b0ng d\u01b0\u1edbi v\u00ec tay c\u1ea7m trung l\u1eadp, v\u1ecb tr\u00ed c\u01a1 th\u1ec3 th\u1eb3ng h\u01a1n.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Trap bar (Hex bar)<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_dumq76f2cju5-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc v\u00e0o trong trap bar, \u0111\u1ee9ng th\u1eb3ng, tay n\u1eafm hai b\u00ean tay c\u1ea7m.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Si\u1ebft core, \u0111\u1ea9y h\u00f4ng ra sau v\u00e0 k\u00e9o t\u1ea1 l\u00ean c\u00f9ng l\u00fac \u0111\u1ee9ng d\u1eady.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 xu\u1ed1ng t\u1eeb t\u1eeb, l\u1eb7p l\u1ea1i.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3\u20135 hi\u1ec7p, 5\u20138 reps.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_yxe6rl2pv0iy-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef l\u01b0ng th\u1eb3ng trong su\u1ed1t qu\u00e1 tr\u00ecnh t\u1eadp.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ph\u00f9 h\u1ee3p \u0111\u1ec3 n\u00e2ng n\u1eb7ng v\u1edbi \u0111\u1ed9 an to\u00e0n cao h\u01a1n so v\u1edbi barbell deadlift.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"666\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-48.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Trap Bar Deadlift\" class=\"wp-image-26795\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Trap Bar Deadlift<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.eym8f2af35yg\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">27. Kroc Row (K\u00e9o t\u1ea1 \u0111\u01a1n v\u1edbi m\u1ee9c t\u1ea1 n\u1eb7ng)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ph\u00e1t tri\u1ec3n s\u1ee9c m\u1ea1nh c\u01a1 l\u01b0ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 x\u00f4 v\u00e0 l\u01b0ng gi\u1eefa. C\u01b0\u1eddng \u0111\u1ed9 cao gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c b\u00e1m (grip strength) v\u00e0 \u0111\u1ed9 b\u1ec1n c\u01a1.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_nsge8m54czwj-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1ea1 \u0111\u01a1n n\u1eb7ng (dumbbell)<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gh\u1ebf t\u1eadp ho\u1eb7c v\u1eadt t\u1ef1a \u0111\u1ec3 ch\u1ed1ng tay<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_gim0nhzc7xby-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">G\u1eadp ng\u01b0\u1eddi, ch\u1ed1ng tay l\u00ean gh\u1ebf, tay c\u00f2n l\u1ea1i c\u1ea7m t\u1ea1 \u0111\u01a1n n\u1eb7ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">K\u00e9o t\u1ea1 v\u1ec1 ph\u00eda b\u1ee5ng, h\u1ea1 xu\u1ed1ng nhanh, l\u00ean m\u1ea1nh. <\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1eadp v\u1edbi s\u1ed1 rep cao, kh\u00f4ng c\u1ea7n qu\u00e1 &#8220;chu\u1ea9n form&#8221;, \u01b0u ti\u00ean s\u1ee9c m\u1ea1nh.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> 3 hi\u1ec7p, 15\u201320 reps (1 b\u00ean)<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_59jjq1stovcw-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u00f3 th\u1ec3 s\u1eed d\u1ee5ng d\u00e2y \u0111eo c\u1ed5 tay n\u1ebfu grip y\u1ebfu.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Th\u00edch h\u1ee3p cho cu\u1ed1i bu\u1ed5i t\u1eadp \u0111\u1ec3 &#8220;ch\u00e1y c\u01a1&#8221;.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"525\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-47.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Kroc Row\" class=\"wp-image-26793\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Kroc Row<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.865y8an46ebp\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">28. Meadows Row (K\u00e9o t\u1ea1 \u0111\u00f2n m\u1ed9t tay)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">K\u00edch th\u00edch c\u01a1 x\u00f4 v\u00e0 l\u01b0ng gi\u1eefa t\u1eeb m\u1ed9t g\u00f3c \u0111\u1ed9 kh\u00e1c. C\u1ea3m gi\u00e1c c\u01a1 r\u00f5 r\u00e0ng, h\u1ea1n ch\u1ebf d\u00f9ng c\u01a1 tay.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_ubqqiu6er1cw-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1ea1 \u0111\u00f2n g\u1eafn v\u00e0o g\u00f3c (landmine)<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Tay c\u1ea7m landmine n\u1ebfu c\u00f3<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_ib17iabq1go6-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1ee9ng nghi\u00eang b\u00ean c\u1ea1nh thanh t\u1ea1, tay ngo\u00e0i c\u1ea7m \u0111\u1ea7u thanh \u0111\u00f2n.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">G\u1eadp nh\u1eb9 g\u1ed1i, k\u00e9o t\u1ea1 l\u00ean theo \u0111\u01b0\u1eddng ch\u00e9o, t\u1eadp trung co c\u01a1 x\u00f4.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 xu\u1ed1ng c\u00f3 ki\u1ec3m so\u00e1t.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3\u20134 hi\u1ec7p, 10\u201312 reps (1 b\u00ean)<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_hk7jq4ln66ll-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">N\u00ean t\u1eadp trung v\u00e0o c\u1ea3m nh\u1eadn c\u01a1 h\u01a1n l\u00e0 m\u1ee9c t\u1ea1.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng \u0111\u1ec3 th\u00e2n ng\u01b0\u1eddi ng\u1eeda ra sau khi k\u00e9o.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"563\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-49.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Meadows Row\" class=\"wp-image-26796\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Meadows Row<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.r4168f9qfg1e\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">29. Seal Row (N\u1eb1m tr\u00ean gh\u1ebf k\u00e9o t\u1ea1 \u0111\u00f2n)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u00f4 l\u1eadp c\u01a1 l\u01b0ng t\u1ed1i \u0111a, lo\u1ea1i b\u1ecf s\u1ef1 tr\u1ee3 gi\u00fap t\u1eeb ch\u00e2n v\u00e0 l\u01b0ng d\u01b0\u1edbi. R\u1ea5t hi\u1ec7u qu\u1ea3 cho c\u01a1 gi\u1eefa v\u00e0 c\u01a1 l\u01b0ng d\u01b0\u1edbi.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_edybiok42lxc-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gh\u1ebf ph\u1eb3ng cao ho\u1eb7c gh\u1ebf chuy\u00ean d\u1ee5ng cho seal row<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1ea1 \u0111\u00f2n (ho\u1eb7c t\u1ea1 tay)<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_4j6zmq7elsdt-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">N\u1eb1m \u00fap ng\u01b0\u1eddi tr\u00ean gh\u1ebf, ch\u00e2n kh\u00f4ng ch\u1ea1m \u0111\u1ea5t.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">K\u00e9o t\u1ea1 v\u1ec1 g\u1ea7n ng\u1ef1c d\u01b0\u1edbi, si\u1ebft ch\u1eb7t c\u01a1 l\u01b0ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 t\u1ea1 xu\u1ed1ng c\u00f3 ki\u1ec3m so\u00e1t.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3\u20134 hi\u1ec7p, 8\u201310 reps<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_oze26sb8qv8l-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1ea3m b\u1ea3o v\u1ecb tr\u00ed gh\u1ebf \u0111\u1ee7 cao \u0111\u1ec3 t\u1ea1 kh\u00f4ng ch\u1ea1m \u0111\u1ea5t khi du\u1ed7i tay.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u00f3 th\u1ec3 d\u00f9ng t\u1ea1 \u0111\u01a1n n\u1ebfu kh\u00f4ng c\u00f3 setup v\u1edbi t\u1ea1 \u0111\u00f2n.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"666\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-48.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Seal Row\" class=\"wp-image-26794\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Seal Row<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.mtum5t5hdrfc\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">30. Isometric Lat Pulldown Hold (Gi\u1eef c\u0103ng c\u01a1 khi k\u00e9o c\u00e1p)<\/span><\/h3>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">L\u1ee3i \u00edch: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u0103ng \u0111\u1ed9 ch\u1ecbu \u0111\u1ef1ng v\u00e0 c\u1ea3m nh\u1eadn c\u01a1 (mind-muscle connection), l\u00e0m d\u00e0y c\u01a1 x\u00f4. Hi\u1ec7u qu\u1ea3 khi d\u00f9ng cu\u1ed1i bu\u1ed5i t\u1eadp.<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">M\u00e1y k\u00e9o c\u00e1p xu\u1ed1ng (lat pulldown)<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_oinm428koocx-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">K\u00e9o c\u00e1p xu\u1ed1ng nh\u01b0 b\u00ecnh th\u01b0\u1eddng cho \u0111\u1ebfn khi tay song song vai.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef nguy\u00ean v\u1ecb tr\u00ed \u0111\u00f3 trong 15\u201330 gi\u00e2y.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Th\u1ea3 t\u1eeb t\u1eeb v\u00e0 l\u1eb7p l\u1ea1i.<\/span><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: bold;\">S\u1ed1 reps: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3 hi\u1ec7p, gi\u1eef 15\u201330 gi\u00e2y<\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_22m3li60v7il-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng c\u1ea7n d\u00f9ng m\u1ee9c t\u1ea1 qu\u00e1 n\u1eb7ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u00f3 th\u1ec3 k\u1ebft h\u1ee3p v\u1edbi b\u00e0i pulldown th\u01b0\u1eddng \u0111\u1ec3 &#8220;\u0111\u1ed1t&#8221; c\u01a1 \u1edf cu\u1ed1i bu\u1ed5i.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"563\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-file-50.webp\" alt=\"B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Isometric Lat Pulldown Hold\" class=\"wp-image-26797\" title=\"\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp l\u01b0ng x\u00f4 n\u00e2ng cao Isometric Lat Pulldown Hold<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; text-decoration: underline;\"><\/span><\/p>\n\n\n\n<p><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"><em>Ph\u00e1t tri\u1ec3n c\u01a1 l\u01b0ng x\u00f4 kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n s\u1edf h\u1eefu th\u00e2n h\u00ecnh v\u1ea1m v\u1ee1 m\u00e0 c\u00f2n n\u00e2ng cao s\u1ee9c m\u1ea1nh t\u1ed5ng th\u1ec3 trong m\u1ecdi b\u00e0i t\u1eadp. \u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a, b\u1ea1n n\u00ean x\u00e2y d\u1ef1ng m\u1ed9t l\u1ecbch t\u1eadp khoa h\u1ecdc, k\u1ebft h\u1ee3p linh ho\u1ea1t gi\u1eefa b\u00e0i t\u1eadp c\u01a1 b\u1ea3n v\u00e0 n\u00e2ng cao. <\/em><\/span><\/p>\n\n\n\n<p><em>\u0110\u1ed3ng th\u1eddi, \u0111\u1eebng qu\u00ean \u0111\u1ea7u t\u01b0 v\u00e0o trang ph\u1ee5c v\u00e0 ph\u1ee5 ki\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng nh\u01b0 <\/em><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; font-weight: bold; text-decoration: underline;\"><em><a style=\"color: inherit; text-decoration: inherit;\" href=\"https:\/\/www.decathlon.vn\/c\/t%25E1%25BA%25ADp-gym-boxing\/t%25E1%25BA%25ADp-gym-workout\/gi%25C3%25A0y-t%25E1%25BA%25ADp-gym.html\" target=\"_blank\" rel=\"noopener\">gi\u00e0y t\u1eadp<\/a><\/em><\/span><span style=\"font-weight: bold;\"><em>, <\/em><\/span><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; font-weight: bold; text-decoration: underline;\"><em><a style=\"color: inherit; text-decoration: inherit;\" href=\"https:\/\/www.decathlon.vn\/c\/t%25E1%25BA%25ADp-gym-boxing\/t%25E1%25BA%25ADp-gym-workout\/ph%25E1%25BB%25A5-ki%25E1%25BB%2587n-t%25E1%25BA%25ADp-gym\/g%25C4%2583ng-tay-t%25E1%25BA%25ADp-t%25E1%25BA%25A1.html\" target=\"_blank\" rel=\"noopener\">g\u0103ng tay<\/a><\/em><\/span><span style=\"font-weight: bold;\"><em>, <\/em><\/span><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; font-weight: bold; text-decoration: underline;\"><em><a style=\"color: inherit; text-decoration: inherit;\" href=\"https:\/\/www.decathlon.vn\/c\/t%25E1%25BA%25ADp-gym-boxing\/trang-ph%25E1%25BB%25A5c-t%25E1%25BA%25ADp-gym\/qu%25E1%25BA%25A7n-%25C3%25A1o-t%25E1%25BA%25ADp-gym-nam.html\" target=\"_blank\" rel=\"noopener\">\u00e1o qu\u1ea7n th\u1ec3 thao tho\u00e1ng kh\u00ed<\/a><\/em><\/span> <em>v\u00e0 b\u1ed5 sung dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd v\u1edbi <\/em><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; ; color: #1155cc; font-weight: bold; text-decoration: underline;\"><em><a style=\"color: inherit; text-decoration: inherit;\" href=\"https:\/\/www.decathlon.vn\/c\/t%25E1%25BA%25ADp-gym-boxing\/dinh-d%25C6%25B0%25E1%25BB%25A1ng-ph%25E1%25BB%25A5c-h%25E1%25BB%2593i\/dinh-d%25C6%25B0%25E1%25BB%25A1ng.html\" target=\"_blank\" rel=\"noopener\">whey protein hay thanh n\u0103ng l\u01b0\u1ee3ng<\/a><\/em><\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"><em> \u2013 t\u1ea5t c\u1ea3 \u0111\u1ec1u c\u00f3 t\u1ea1i Decathlon. H\u00e3y s\u1eb5n s\u00e0ng b\u1ee9t ph\u00e1 gi\u1edbi h\u1ea1n v\u00e0 n\u00e2ng t\u1ea7m v\u00f3c d\u00e1ng c\u1ee7a b\u1ea1n ngay h\u00f4m nay!<\/em><\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>M\u1ed9t v\u00f3c d\u00e1ng c\u00e2n \u0111\u1ed1i kh\u00f4ng th\u1ec3 thi\u1ebfu m\u1ed9t t\u1ea5m l\u01b0ng r\u1ed9ng, d\u00e0y v\u00e0 s\u0103n ch\u1eafc. Trong khi nhi\u1ec1u ng\u01b0\u1eddi t\u1eadp trung v\u00e0o ng\u1ef1c, tay&hellip;<\/p>\n","protected":false},"author":5,"featured_media":27871,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[15],"tags":[],"class_list":["post-26798","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cam-trai"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2025\/04\/Bai-tap-lung-xo-nang-cao-Archer-Pull-up_result.jpg",810,455,false],"thumbnail":["\/blog\/wp-content\/uploads\/2025\/04\/Bai-tap-lung-xo-nang-cao-Archer-Pull-up_result-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2025\/04\/Bai-tap-lung-xo-nang-cao-Archer-Pull-up_result-300x169.jpg",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2025\/04\/Bai-tap-lung-xo-nang-cao-Archer-Pull-up_result-768x431.jpg",768,431,true],"large":["\/blog\/wp-content\/uploads\/2025\/04\/Bai-tap-lung-xo-nang-cao-Archer-Pull-up_result.jpg",810,455,false],"1536x1536":["\/blog\/wp-content\/uploads\/2025\/04\/Bai-tap-lung-xo-nang-cao-Archer-Pull-up_result.jpg",810,455,false],"2048x2048":["\/blog\/wp-content\/uploads\/2025\/04\/Bai-tap-lung-xo-nang-cao-Archer-Pull-up_result.jpg",810,455,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2025\/04\/Bai-tap-lung-xo-nang-cao-Archer-Pull-up_result-120x120.jpg",120,120,true]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"M\u1ed9t v\u00f3c d\u00e1ng c\u00e2n \u0111\u1ed1i kh\u00f4ng th\u1ec3 thi\u1ebfu m\u1ed9t t\u1ea5m l\u01b0ng r\u1ed9ng, d\u00e0y v\u00e0 s\u0103n ch\u1eafc. Trong khi nhi\u1ec1u ng\u01b0\u1eddi t\u1eadp trung v\u00e0o ng\u1ef1c, tay&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/26798","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=26798"}],"version-history":[{"count":5,"href":"\/blog\/wp-json\/wp\/v2\/posts\/26798\/revisions"}],"predecessor-version":[{"id":27872,"href":"\/blog\/wp-json\/wp\/v2\/posts\/26798\/revisions\/27872"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/27871"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=26798"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=26798"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=26798"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}