{"id":26827,"date":"2025-04-11T16:20:29","date_gmt":"2025-04-11T09:20:29","guid":{"rendered":"\/blog\/?p=26827"},"modified":"2025-04-15T15:49:12","modified_gmt":"2025-04-15T08:49:12","slug":"cac-bai-tap-tay-sau","status":"publish","type":"post","link":"\/blog\/cac-bai-tap-tay-sau\/","title":{"rendered":"25++&nbsp;B\u00e0i t\u1eadp tay sau cho nam, n\u1eef hi\u1ec7u qu\u1ea3 sau 1 tu\u1ea7n"},"content":{"rendered":"\n<p><em>Tay sau \u2013 nh\u00f3m c\u01a1 \u201cim l\u1eb7ng\u201d nh\u01b0ng l\u1ea1i quy\u1ebft \u0111\u1ecbnh r\u1ea5t l\u1edbn \u0111\u1ebfn t\u1ed5ng th\u1ec3 c\u00e1nh tay s\u0103n ch\u1eafc, kh\u1ecfe kho\u1eafn m\u00e0 ai c\u0169ng mong mu\u1ed1n. Kh\u00f4ng \u00edt ng\u01b0\u1eddi t\u1eadp trung v\u00e0o b\u1eafp tay tr\u01b0\u1edbc m\u00e0 b\u1ecf qu\u00ean ph\u1ea7n tay sau, d\u1eabn \u0111\u1ebfn c\u00e1nh tay thi\u1ebfu c\u00e2n \u0111\u1ed1i v\u00e0 hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n kh\u00f4ng nh\u01b0 mong \u0111\u1ee3i. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 <\/em><span style=\"font-weight: bold;\"><em>c\u00e1c b\u00e0i t\u1eadp tay sau <\/em><\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"><em>do Decathlon t\u1ed5ng h\u1ee3p gi\u00fap b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c c\u1ea3 \u1edf ph\u00f2ng gym l\u1eabn t\u1ea1i nh\u00e0.<\/em><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h.me70a2zd71bi\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">B\u00e0i t\u1eadp tay sau cho nam \u1edf ph\u00f2ng gym, \u1edf nh\u00e0 <\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.f66etnrlbzd3\"><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">1. Dumbbell Row (G\u1eadp ng\u01b0\u1eddi k\u00e9o t\u1ea1 \u0111\u01a1n)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> T\u0103ng s\u1ee9c m\u1ea1nh cho tay sau, l\u01b0ng gi\u1eefa v\u00e0 c\u01a1 x\u00f4, gi\u00fap b\u1eafp tay sau s\u0103n ch\u1eafc r\u00f5 n\u00e9t h\u01a1n.<br><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_do60wjqjn05a-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: Gh\u1ebf t\u1eadp v\u00e0 1\u20132 qu\u1ea3 t\u1ea1 \u0111\u01a1n<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: D\u00f9ng chai n\u01b0\u1edbc l\u1edbn, balo \u0111\u1ef1ng s\u00e1ch n\u1eb7ng<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_iauc8bkv92qr-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1eb7t \u0111\u1ea7u g\u1ed1i v\u00e0 tay tr\u00e1i l\u00ean gh\u1ebf, l\u01b0ng th\u1eb3ng song song v\u1edbi m\u1eb7t s\u00e0n.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Tay ph\u1ea3i c\u1ea7m t\u1ea1, th\u1ea3 th\u1eb3ng xu\u1ed1ng s\u00e0n.<\/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 s\u00e1t th\u00e2n ng\u01b0\u1eddi, gi\u1eef khu\u1ef7u tay s\u00e1t ng\u01b0\u1eddi, si\u1ebft c\u01a1 tay sau v\u00e0 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 ch\u1eadm r\u00e3i.<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 10\u201312 l\u1ea7n m\u1ed7i b\u00ean, 3\u20134 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Kh\u00f4ng d\u00f9ng l\u1ef1c qu\u00e1n t\u00ednh; tr\u00e1nh g\u00f9 l\u01b0ng ho\u1eb7c xoay h\u00f4ng khi k\u00e9o.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26809\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"563\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-dumbbell-1.webp\" alt=\"B\u00e0i t\u1eadp tay sau Dumbbell Row\" class=\"wp-image-26809\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Dumbbell Row<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.mpebvoog6y2a\"><span style=\"font-weight: bold;\">2. <\/span><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">Incline Row (K\u00e9o t\u1ea1 tr\u00ean gh\u1ebf nghi\u00eang)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> Ph\u00e1t tri\u1ec3n to\u00e0n di\u1ec7n c\u01a1 tay sau, l\u01b0ng gi\u1eefa v\u00e0 c\u01a1 x\u00f4, c\u1ea3i thi\u1ec7n \u0111\u1ed9 d\u00e0y v\u00f9ng l\u01b0ng.<br><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_wobn6jagn62k-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: Gh\u1ebf nghi\u00eang + t\u1ea1 \u0111\u01a1n<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: Gh\u1ebf t\u1ef1a k\u00ea nghi\u00eang + balo ch\u1ee9a v\u1eadt n\u1eb7ng<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_nnaz3ze7r8wl-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">N\u1eb1m \u00fap ng\u1ef1c l\u00ean gh\u1ebf nghi\u00eang kho\u1ea3ng 30\u201345 \u0111\u1ed9, 2 tay c\u1ea7m t\u1ea1 th\u1ea3 xu\u1ed1ng t\u1ef1 nhi\u00ean.<\/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 g\u1ea7n th\u00e2n ng\u01b0\u1eddi, si\u1ebft ch\u1eb7t c\u01a1 tay sau v\u00e0 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\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 10\u201312 l\u1ea7n, 3\u20134 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Gi\u1eef c\u01a1 th\u1ec3 c\u1ed1 \u0111\u1ecbnh tr\u00ean gh\u1ebf, kh\u00f4ng d\u00f9ng l\u1ef1c qu\u00e1n t\u00ednh. T\u1eadp trung c\u1ea3m nh\u1eadn c\u01a1 l\u01b0ng v\u00e0 tay sau.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26801\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"500\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-incline.webp\" alt=\"B\u00e0i t\u1eadp tay sau Incline Row\" class=\"wp-image-26801\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Incline Row<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.ngg39rkvzav9\"><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">3. Elevated Plank Row (T\u01b0 th\u1ebf plank k\u00e9o t\u1ea1)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span>K\u1ebft h\u1ee3p r\u00e8n luy\u1ec7n c\u01a1 l\u01b0ng x\u00f4 (lat), c\u01a1 tay sau v\u00e0 c\u01a1 b\u1ee5ng, \u0111\u1ed3ng th\u1eddi t\u0103ng kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 ki\u1ec3m so\u00e1t core.<br><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_7py1hexgf25j-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">1 gh\u1ebf t\u1eadp ph\u1eb3ng (ho\u1eb7c b\u1ec1 m\u1eb7t cao ch\u1eafc ch\u1eafn)<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">1 c\u1eb7p t\u1ea1 tay (dumbbell)<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_6q0blvlsy4rn-0 start\">\n<li>\u0110\u1eb7t <span style=\"font-weight: bold;\">1 c\u1eb3ng tay l\u00ean gh\u1ebf<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">, tay c\u00f2n l\u1ea1i gi\u1eef t\u1ea1<\/span><\/li>\n\n\n\n<li>\u0110\u01b0a c\u01a1 th\u1ec3 v\u00e0o t\u01b0 th\u1ebf <span style=\"font-weight: bold;\">plank nghi\u00eang<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">: ch\u00e2n du\u1ed7i th\u1eb3ng, m\u0169i ch\u00e2n ch\u1ed1ng \u0111\u1ea5t, c\u01a1 b\u1ee5ng si\u1ebft ch\u1eb7t, h\u00f4ng gi\u1eef th\u1eb3ng<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: bold;\">K\u00e9o t\u1ea1 l\u00ean<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> s\u00e1t v\u00e0o th\u00e2n, c\u00f9i ch\u1ecf h\u01b0\u1edbng ra sau, si\u1ebft ch\u1eb7t l\u01b0ng khi l\u00ean cao nh\u1ea5t<\/span><\/li>\n\n\n\n<li>H\u1ea1 t\u1ea1 xu\u1ed1ng <span style=\"font-weight: bold;\">ch\u1eadm c\u00f3 ki\u1ec3m so\u00e1t<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">, kh\u00f4ng \u0111\u1ec3 l\u01b0ng xoay ho\u1eb7c h\u00f4ng \u0111ung \u0111\u01b0a<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">L\u1eb7p l\u1ea1i v\u00e0 sau \u0111\u00f3 \u0111\u1ed5i tay<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 8\u201310 m\u1ed7i b\u00ean, 3\u20134 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Kh\u00f4ng xoay h\u00f4ng khi k\u00e9o. Si\u1ebft ch\u1eb7t b\u1ee5ng \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh th\u00e2n ng\u01b0\u1eddi.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26807\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"666\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-elevated.webp\" alt=\"B\u00e0i t\u1eadp tay sau Elevated Plank Row\" class=\"wp-image-26807\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Elevated Plank Row<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.6shnp6kc24qm\"><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">4. Dumbbell Pause Romanian Deadlift (Romanian Deadlift t\u1ea1 \u0111\u01a1n \u2013 d\u1eebng \u1edf \u0111\u00e1y)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> T\u0103ng s\u1ee9c m\u1ea1nh tay sau, m\u00f4ng v\u00e0 g\u00e2n kheo. Ph\u1ea7n &#8220;pause&#8221; gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1.<br><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_1fc60z8y7o0t-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: 2 t\u1ea1 \u0111\u01a1n<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: Balo ho\u1eb7c t\u00fai c\u00f3 tr\u1ecdng l\u01b0\u1ee3ng 5\u201310kg<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_vhkhp9xoerrh-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1ee9ng th\u1eb3ng, 2 tay c\u1ea7m t\u1ea1 \u0111\u1eb7t tr\u01b0\u1edbc \u0111\u00f9i.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">G\u1eadp h\u00f4ng, \u0111\u1ea9y m\u00f4ng ra sau v\u00e0 gi\u1eef l\u01b0ng th\u1eb3ng, h\u1ea1 t\u1ea1 xu\u1ed1ng \u0111\u1ebfn kho\u1ea3ng \u1ed1ng ch\u00e2n.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">D\u1eebng 1\u20132 gi\u00e2y \u1edf v\u1ecb tr\u00ed th\u1ea5p nh\u1ea5t r\u1ed3i \u0111\u1ee9ng l\u00ean tr\u1edf l\u1ea1i.<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 10\u201312 l\u1ea7n, 3 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Kh\u00f4ng g\u00f9 l\u01b0ng, kh\u00f4ng cong g\u1ed1i qu\u00e1 nhi\u1ec1u. T\u1eadp trung c\u1ea3m nh\u1eadn c\u01a1 k\u00e9o c\u0103ng khi xu\u1ed1ng t\u1ea1.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26811\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"563\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-dumbbell-2.webp\" alt=\"B\u00e0i t\u1eadp tay sau Dumbbell Pause Romanian Deadlift\" class=\"wp-image-26811\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Dumbbell Pause Romanian Deadlift<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.6d541maf8on2\"><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">5. Dumbbell Pullover (K\u00e9o t\u1ea1 \u0111\u01a1n qua \u0111\u1ea7u)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> T\u0103ng c\u01b0\u1eddng c\u01a1 tay sau, c\u01a1 ng\u1ef1c v\u00e0 c\u01a1 x\u00f4. Gi\u00fap m\u1edf r\u1ed9ng l\u1ed3ng ng\u1ef1c v\u00e0 c\u1ea3i thi\u1ec7n \u0111\u1ed9 linh ho\u1ea1t vai.<br><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_9wcf8r7hrw8m-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: 1 t\u1ea1 \u0111\u01a1n + gh\u1ebf ph\u1eb3ng<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: 1 balo c\u00f3 quai ngang ch\u1ee9a v\u1eadt n\u1eb7ng + gh\u1ebf d\u00e0i ho\u1eb7c n\u1ec7m c\u1ee9ng<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_9z4zr763gc05-0 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 2 tay ph\u00eda tr\u01b0\u1edbc ng\u1ef1c.<\/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 qua \u0111\u1ea7u cho t\u1edbi khi tay g\u1ea7n song song s\u00e0n.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">K\u00e9o t\u1ea1 tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 10\u201312 l\u1ea7n, 3\u20134 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Gi\u1eef tay h\u01a1i cong, kh\u00f4ng \u0111\u1ec3 t\u1ea1 xu\u1ed1ng qu\u00e1 th\u1ea5p g\u00e2y c\u0103ng kh\u1edbp vai.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26808\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"500\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-dumbbell.webp\" alt=\"B\u00e0i t\u1eadp tay sau Dumbbell Pullove\" class=\"wp-image-26808\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Dumbbell Pullove<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.zbkbzh6yjn4c\"><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">6. Incline Pause Row (K\u00e9o t\u1ea1 nghi\u00eang \u2013 d\u1eebng \u1edf \u0111\u1ec9nh)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> C\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 tay sau, l\u01b0ng gi\u1eefa. T\u0103ng kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t v\u00e0 th\u1eddi gian ch\u1ecbu t\u1ea3i.<br><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_mumqrngq9fy8-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: Gh\u1ebf nghi\u00eang + 2 t\u1ea1 \u0111\u01a1n<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: Gh\u1ebf k\u00ea nghi\u00eang + 2 chai n\u01b0\u1edbc l\u1edbn c\u00f3 quai<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_y94h0fh2509w-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 nghi\u00eang, 2 tay c\u1ea7m t\u1ea1 du\u1ed7i th\u1eb3ng xu\u1ed1ng.<\/span><\/li>\n\n\n\n<li>K\u00e9o t\u1ea1 l\u00ean \u0111\u1ebfn g\u1ea7n th\u00e2n v\u00e0 <span style=\"font-weight: bold;\">d\u1eebng l\u1ea1i 1\u20132 gi\u00e2y<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> \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 ch\u1eadm r\u00e3i xu\u1ed1ng.<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 8\u201310 l\u1ea7n, 3 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Kh\u00f4ng \u0111ung \u0111\u01b0a ng\u01b0\u1eddi. D\u1ed3n l\u1ef1c v\u00e0o ph\u1ea7n l\u01b0ng v\u00e0 tay sau.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26810\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"563\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-incline-1.webp\" alt=\"B\u00e0i t\u1eadp tay sau Incline Pause Row\" class=\"wp-image-26810\" srcset=\"\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-incline-1.webp 1000w, \/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-incline-1-300x169.webp 300w, \/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-incline-1-768x432.webp 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Incline Pause Row<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.12xcsew237vd\"><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">7. Renegade Row (Plank k\u00e9o t\u1ea1)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> K\u1ebft h\u1ee3p r\u00e8n core, vai v\u00e0 tay sau, c\u1ea3i thi\u1ec7n s\u1ef1 \u1ed5n \u0111\u1ecbnh to\u00e0n th\u00e2n.<br><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_8d4s48zf1yfn-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: 2 qu\u1ea3 t\u1ea1 \u0111\u01a1n<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: 2 chai n\u01b0\u1edbc l\u1edbn c\u00f3 tay c\u1ea7m ho\u1eb7c balo nh\u1ecf<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_jvbvy19s7xyl-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">V\u00e0o t\u01b0 th\u1ebf plank cao, m\u1ed7i tay c\u1ea7m 1 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\u1eebng tay l\u00ean s\u00e1t ng\u01b0\u1eddi, tay c\u00f2n l\u1ea1i gi\u1eef nguy\u00ean.<\/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, h\u00f4ng kh\u00f4ng xoay.<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 8\u201310 m\u1ed7i b\u00ean, 3\u20134 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> C\u00e0ng m\u1edf r\u1ed9ng ch\u00e2n s\u1ebd c\u00e0ng d\u1ec5 gi\u1eef th\u0103ng b\u1eb1ng. Kh\u00f4ng r\u00fat ng\u1eafn bi\u00ean \u0111\u1ed9 k\u00e9o.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26812\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"409\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-renegade.webp\" alt=\"B\u00e0i t\u1eadp tay sau Renegade Row\" class=\"wp-image-26812\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Renegade Row<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.6fwph7p7l1yv\"><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">8. Towel-Grip Dumbbell Row (K\u00e9o t\u1ea1 b\u1eb1ng kh\u0103n)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> Ph\u00e1t tri\u1ec3n tay sau, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng n\u1eafm \u2013 b\u00e1m v\u00e0 t\u0103ng \u0111\u1ed9 th\u1eed th\u00e1ch cho b\u00e0i row truy\u1ec1n th\u1ed1ng.<br><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_83rw6352oluu-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: T\u1ea1 \u0111\u01a1n + 1 chi\u1ebfc kh\u0103n nh\u1ecf<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: T\u00fai x\u00e1ch n\u1eb7ng ho\u1eb7c balo + kh\u0103n<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_5qmsqq627g85-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Qu\u1ea5n kh\u0103n quanh tay c\u1ea7m t\u1ea1 v\u00e0 n\u1eafm 2 \u0111\u1ea7u kh\u0103n.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">G\u1eadp ng\u01b0\u1eddi 45 \u0111\u1ed9, k\u00e9o kh\u0103n l\u00ean s\u00e1t th\u00e2n ng\u01b0\u1eddi r\u1ed3i h\u1ea1 xu\u1ed1ng.<\/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 trong su\u1ed1t b\u00e0i t\u1eadp.<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 10\u201312 l\u1ea7n, 3 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> C\u1ea3m nh\u1eadn c\u01a1 tay sau, kh\u00f4ng d\u00f9ng l\u1ef1c qu\u00e1n t\u00ednh \u0111\u1ec3 k\u00e9o.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26816\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"563\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-towel-grip.webp\" alt=\"B\u00e0i t\u1eadp tay sau Towel-Grip Dumbbell Row\" class=\"wp-image-26816\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Towel-Grip Dumbbell Row<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.lr0vg2m96o5h\"><span style=\"font-weight: bold;\">9. Two Position Bent-Over Row (Row g\u1eadp ng\u01b0\u1eddi 2 t\u01b0 th\u1ebf)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> K\u1ebft h\u1ee3p t\u00e1c \u0111\u1ed9ng c\u1ea3 l\u01b0ng gi\u1eefa v\u00e0 l\u01b0ng d\u01b0\u1edbi, c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed9 b\u1ec1n.<br><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_o6tcm3dmo3vt-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: T\u1ea1 \u0111\u00f2n ho\u1eb7c 2 t\u1ea1 \u0111\u01a1n<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: Balo n\u1eb7ng ho\u1eb7c t\u00fai x\u00e1ch ch\u1eafc tay<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_uuiexzn5hwm1-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">G\u1eadp ng\u01b0\u1eddi kho\u1ea3ng 45 \u0111\u1ed9, th\u1ef1c hi\u1ec7n 1 l\u1ea7n k\u00e9o t\u1ea1 ngang r\u1ed1n (t\u1eadp trung 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;\">Ngay sau \u0111\u00f3 h\u1ea1 t\u1ea1 r\u1ed3i g\u1eadp ng\u01b0\u1eddi s\u00e2u h\u01a1n 10\u201315 \u0111\u1ed9 v\u00e0 k\u00e9o t\u1ea1 m\u1ed9t l\u1ea7n n\u1eefa (t\u1eadp trung l\u01b0ng gi\u1eefa).<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">L\u1eb7p l\u1ea1i chu\u1ed7i 2 \u0111\u1ed9ng t\u00e1c nh\u01b0 m\u1ed9t rep.<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 6\u20138 chu\u1ed7i, 3\u20134 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Gi\u1eef l\u01b0ng c\u1ed1 \u0111\u1ecbnh, kh\u00f4ng \u0111ung \u0111\u01b0a th\u00e2n tr\u00ean. Th\u1edf \u0111\u1ec1u theo t\u1eebng l\u1ea7n k\u00e9o.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26813\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"563\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-two.webp\" alt=\"B\u00e0i t\u1eadp tay sau Two Position Bent-Over Row\" class=\"wp-image-26813\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Two Position Bent-Over Row<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.2ef8d4eqgbrr\"><span style=\"font-weight: bold;\">10. Upright Row (K\u00e9o t\u1ea1 th\u1eb3ng \u0111\u1ee9ng)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> T\u0103ng s\u1ee9c m\u1ea1nh ph\u1ea7n vai, tay sau, h\u1ed7 tr\u1ee3 form khi th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y.<br><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_i0q39sj0582j-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: T\u1ea1 \u0111\u00f2n ho\u1eb7c thanh EZ bar<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: T\u1ea1 \u0111\u01a1n ho\u1eb7c t\u00fai x\u00e1ch n\u1eb7ng<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_1bwcolpvcimb-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1ee9ng th\u1eb3ng, tay c\u1ea7m t\u1ea1 \u1edf t\u01b0 th\u1ebf treo.<\/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 theo \u0111\u01b0\u1eddng th\u1eb3ng \u0111\u1ebfn ng\u1ef1c, khu\u1ef7u tay cao h\u01a1n tay.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 t\u1ea1 ch\u1eadm r\u00e3i xu\u1ed1ng.<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 10\u201312 l\u1ea7n, 3 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Kh\u00f4ng k\u00e9o l\u00ean qu\u00e1 cao g\u00e2y ch\u00e8n kh\u1edbp vai. Tay c\u1ea7m r\u1ed9ng h\u01a1n vai s\u1ebd gi\u1ea3m \u00e1p l\u1ef1c c\u1ed5 tay.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26814\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"666\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-upright.webp\" alt=\"B\u00e0i t\u1eadp tay sau Upright Row\" class=\"wp-image-26814\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Upright Row<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.gj1yyhpfiw9y\"><span style=\"font-weight: bold;\">11. V-Taper Dumbbell Row Series (Chu\u1ed7i t\u1ea1 t\u1ea1o d\u00e1ng V)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> Nh\u1eafm \u0111\u1ebfn c\u01a1 x\u00f4 v\u00e0 l\u01b0ng ngo\u00e0i \u0111\u1ec3 t\u1ea1o th\u00e2n h\u00ecnh ch\u1eef V r\u00f5 n\u00e9t.<br><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_3k2i2qtvsbnj-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: 2 t\u1ea1 \u0111\u01a1n<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: 2 chai n\u01b0\u1edbc l\u1edbn ho\u1eb7c 2 t\u00fai n\u1eb7ng tay c\u1ea7m<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: bold;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<br><\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Th\u1ef1c hi\u1ec7n 3 bi\u1ebfn th\u1ec3 li\u00ean ti\u1ebfp (1 hi\u1ec7p = to\u00e0n b\u1ed9 chu\u1ed7i):<\/span><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list lst-kix_s3r0vls18923-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">5 l\u1ea7n k\u00e9o t\u1ea1 sang ngang ng\u01b0\u1eddi (elbow out)<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">5 l\u1ea7n k\u00e9o t\u1ea1 v\u00e0o s\u00e1t th\u00e2n (elbow in)<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">5 l\u1ea7n k\u00e9o ch\u00e9o (tay ph\u1ea3i v\u1ec1 b\u00ean tr\u00e1i, tay tr\u00e1i v\u1ec1 b\u00ean ph\u1ea3i)<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 1 chu\u1ed7i = 15 reps, l\u00e0m 3\u20134 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Gi\u1eef l\u01b0ng c\u1ed1 \u0111\u1ecbnh, si\u1ebft c\u01a1 b\u1ee5ng \u0111\u1ec3 gi\u1eef \u1ed5n \u0111\u1ecbnh khi thay \u0111\u1ed5i g\u00f3c k\u00e9o.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26815\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"750\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-v-taper.webp\" alt=\"B\u00e0i t\u1eadp tay sau V-Taper Dumbbell Row Series\" class=\"wp-image-26815\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau V-Taper Dumbbell Row Series<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.796n94rcmtc7\"><span style=\"font-weight: bold;\">12. Three-Way Elevated Plank Row (K\u00e9o t\u1ea1 plank n\u00e2ng \u0111a h\u01b0\u1edbng)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> R\u00e8n s\u1ee9c m\u1ea1nh tay sau, vai v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng to\u00e0n th\u00e2n.<br><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_789newjpddrp-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: 2 t\u1ea1 \u0111\u01a1n + h\u1ed9p plyo ho\u1eb7c b\u1ee5c cao<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: 2 chai n\u01b0\u1edbc + gh\u1ebf th\u1ea5p<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_m7npyn6g7vju-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1eb7t 2 tay l\u00ean b\u1ee5c cao, v\u00e0o t\u01b0 th\u1ebf plank.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">L\u1ea7n l\u01b0\u1ee3t k\u00e9o t\u1ea1 theo 3 h\u01b0\u1edbng: s\u00e1t th\u00e2n, sang ngang v\u00e0 ch\u00e9o sau l\u01b0ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">M\u1ed9t hi\u1ec7p g\u1ed3m c\u1ea3 3 ki\u1ec3u k\u00e9o m\u1ed7i b\u00ean.<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 3 h\u01b0\u1edbng x 6 reps m\u1ed7i b\u00ean, 2\u20133 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> M\u1edf r\u1ed9ng ch\u00e2n \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh t\u1ed1t h\u01a1n. Ki\u1ec3m so\u00e1t h\u00f4ng kh\u00f4ng xoay trong su\u1ed1t b\u00e0i t\u1eadp.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26818\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"666\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-three-way.webp\" alt=\"B\u00e0i t\u1eadp tay sau Three-Way Elevated Plank Row\" class=\"wp-image-26818\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Three-Way Elevated Plank Row<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h.7qx7npi7eqww\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">B\u00e0i t\u1eadp tay sau cho n\u1eef \u1edf ph\u00f2ng gym, \u1edf nh\u00e0 <\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.b2n9kzh2w0nh\"><span style=\"font-weight: bold;\">1. Reverse fly <\/span><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">(Dang t\u1ea1 ra hai b\u00ean)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> C\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf, l\u00e0m s\u0103n ch\u1eafc ph\u1ea7n vai sau v\u00e0 l\u01b0ng tr\u00ean.<br><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_eew6rrjs5v4p-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: T\u1ea1 \u0111\u01a1n nh\u1eb9<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: Chai n\u01b0\u1edbc nh\u1ecf ho\u1eb7c d\u00e2y kh\u00e1ng l\u1ef1c<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_o9vjoytub6g6-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">G\u1eadp ng\u01b0\u1eddi nh\u1eb9 v\u1ec1 tr\u01b0\u1edbc, hai tay c\u1ea7m t\u1ea1 h\u01b0\u1edbng xu\u1ed1ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Dang hai tay sang ngang nh\u01b0 c\u00e1nh chim, si\u1ebft ch\u1eb7t c\u01a1 l\u01b0ng tr\u00ean r\u1ed3i h\u1ea1 xu\u1ed1ng.<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 12\u201315 l\u1ea7n, 3 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Th\u1ef1c hi\u1ec7n ch\u1eadm r\u00e3i, kh\u00f4ng d\u00f9ng \u0111\u00e0.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26817\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-reverse.webp\" alt=\"B\u00e0i t\u1eadp tay sau Reverse Fly\" class=\"wp-image-26817\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Reverse Fly<\/em><\/figcaption><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><a id=\"cmnt_ref3\" href=\"#cmnt3\">[c]<\/a><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.jdni01pns72l\"><span style=\"font-weight: bold;\">2. Overhead Tricep Extension <\/span><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">(Du\u1ed7i tay sau tr\u00ean \u0111\u1ea7u)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> T\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp v\u00e0o to\u00e0n b\u1ed9 ph\u1ea7n tay sau, gi\u00fap tay g\u1ecdn v\u00e0 s\u0103n.<br><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_cgucnvx07v8d-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: T\u1ea1 \u0111\u01a1n, t\u1ea1 \u0111\u00f2n nh\u1eb9<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: Chai n\u01b0\u1edbc 1\u20132 l\u00edt ho\u1eb7c s\u00e1ch n\u1eb7ng<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_98bnb7fv3p9a-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef t\u1ea1 b\u1eb1ng 2 tay ph\u00eda sau \u0111\u1ea7u, khu\u1ef7u tay h\u01b0\u1edbng l\u00ean.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Du\u1ed7i tay th\u1eb3ng l\u00ean tr\u00ean r\u1ed3i h\u1ea1 xu\u1ed1ng t\u1eeb t\u1eeb.<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 10\u201315 l\u1ea7n, 3 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Khu\u1ef7u tay kh\u00f4ng m\u1edf sang hai b\u00ean, gi\u1eef \u1ed5n \u0111\u1ecbnh \u0111\u1ec3 tr\u00e1nh d\u1ed3n \u00e1p l\u1ef1c v\u00e0o vai.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26819\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-overhead.webp\" alt=\"B\u00e0i t\u1eadp tay sau Overhead Tricep Extension\" class=\"wp-image-26819\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Overhead Tricep Extension<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.z5opqnycbz4z\"><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">3. Tricep Kickbacks (\u0110\u00e1 tay sau)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> T\u0103ng \u0111\u1ed9 n\u00e9t v\u00e0 l\u00e0m s\u0103n ch\u1eafc v\u00f9ng tay sau.<br><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_mdez3uibv8x8-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: T\u1ea1 \u0111\u01a1n nh\u1eb9<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: Chai n\u01b0\u1edbc ho\u1eb7c lon th\u1ef1c ph\u1ea9m<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_39za4nhrlynq-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 khu\u1ef7u tay g\u1ea7n th\u00e2n.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Du\u1ed7i c\u1eb3ng tay v\u1ec1 ph\u00eda sau \u0111\u1ebfn khi tay th\u1eb3ng, si\u1ebft c\u01a1 tay sau.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 12\u201315 l\u1ea7n m\u1ed7i tay, 3 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Kh\u00f4ng vung tay qu\u00e1 \u0111\u00e0. Tr\u00e1nh d\u00f9ng \u0111\u00e0 \u0111\u1ec3 \u0111\u1ea9y t\u1ea1.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26802\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-tricep.webp\" alt=\"B\u00e0i t\u1eadp tay sau Tricep Kickbacks\" class=\"wp-image-26802\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Tricep Kickbacks<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.iye3ier3wjim\"><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">4. Close-Grip Push-Ups (Ch\u1ed1ng \u0111\u1ea9y tay h\u1eb9p)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> K\u00edch ho\u1ea1t m\u1ea1nh c\u01a1 tay sau, \u0111\u1ed3ng th\u1eddi t\u00e1c \u0111\u1ed9ng nh\u1eb9 v\u00e0o ng\u1ef1c v\u00e0 vai.<br><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;\">Kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5. C\u00f3 th\u1ec3 l\u00f3t th\u1ea3m \u0111\u1ec3 \u0111\u1ee1 \u0111au tay.<\/span><\/p>\n\n\n\n<p><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<ul class=\"wp-block-list lst-kix_ghz9mv4hc9ou-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">V\u00e0o t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y, hai tay \u0111\u1eb7t g\u1ea7n nhau (d\u01b0\u1edbi vai ho\u1eb7c ch\u1ea1m nh\u1eb9 nhau).<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">G\u1eadp tay h\u1ea1 ng\u1ef1c xu\u1ed1ng g\u1ea7n s\u00e0n, sau \u0111\u00f3 \u0111\u1ea9y l\u00ean.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 8\u201312 l\u1ea7n, 3 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> N\u1ebfu kh\u00f3 c\u00f3 th\u1ec3 ch\u1ed1ng \u0111\u1ea9y b\u1eb1ng \u0111\u1ea7u g\u1ed1i. Gi\u1eef khu\u1ef7u tay \u00e9p s\u00e1t th\u00e2n.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26804\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-close-grip.webp\" alt=\"B\u00e0i t\u1eadp tay sau Close-Grip Push-Ups\" class=\"wp-image-26804\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Close-Grip Push-Ups<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.tipf3eq07ad2\"><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">5. Bench Dips (H\u00edt x\u00e0 v\u1edbi gh\u1ebf)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> L\u00e0 b\u00e0i t\u1eadp bodyweight hi\u1ec7u qu\u1ea3 gi\u00fap l\u00e0m thon g\u1ecdn b\u1eafp tay sau.<br><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_phshjsdsvy6r-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: Gh\u1ebf t\u1eadp<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: Gh\u1ebf ch\u1eafc ch\u1eafn ho\u1eb7c m\u00e9p gi\u01b0\u1eddng<\/span><\/li>\n<\/ul>\n\n\n\n<p><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<ul class=\"wp-block-list lst-kix_q5u4ppckj52u-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1eb7t hai tay l\u00ean m\u00e9p gh\u1ebf, c\u00e1c ng\u00f3n h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Du\u1ed7i ch\u00e2n, m\u00f4ng r\u1eddi kh\u1ecfi gh\u1ebf.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ea1 th\u00e2n xu\u1ed1ng b\u1eb1ng c\u00e1ch g\u1eadp khu\u1ef7u tay r\u1ed3i \u0111\u1ea9y l\u00ean l\u1ea1i.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 10\u201315 l\u1ea7n, 3 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Kh\u00f4ng \u0111\u1ec3 khu\u1ef7u tay m\u1edf r\u1ed9ng qu\u00e1 nhi\u1ec1u, gi\u1eef l\u01b0ng s\u00e1t gh\u1ebf.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26820\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-bench.webp\" alt=\"B\u00e0i t\u1eadp tay sau Bench Dips\" class=\"wp-image-26820\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Bench Dips<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.gxw24qxpq4ec\"><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">6. Resistance Band Tricep Pushdowns (K\u00e9o d\u00e2y kh\u00e1ng l\u1ef1c cho tay sau)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> C\u00f4 l\u1eadp c\u01a1 tay sau, ki\u1ec3m so\u00e1t t\u1ed1t l\u1ef1c si\u1ebft nh\u1edd \u0111\u1ed9 c\u0103ng d\u00e2y.<br><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_tyvmalih64so-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: M\u00e1y k\u00e9o c\u00e1p ho\u1eb7c d\u00e2y kh\u00e1ng l\u1ef1c<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: D\u00e2y kh\u00e1ng l\u1ef1c + \u0111i\u1ec3m c\u1ed1 \u0111\u1ecbnh (nh\u01b0 c\u1eeda, lan can)<\/span><\/li>\n<\/ul>\n\n\n\n<p><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<ul class=\"wp-block-list lst-kix_3tqbubhn9rkr-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u1ed1 \u0111\u1ecbnh d\u00e2y ph\u00eda tr\u00ean \u0111\u1ea7u, hai tay n\u1eafm d\u00e2y, khu\u1ef7u tay s\u00e1t th\u00e2n.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1ea9y tay xu\u1ed1ng th\u1eb3ng, si\u1ebft c\u01a1 tay sau r\u1ed3i tr\u1edf l\u1ea1i ch\u1eadm r\u00e3i.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 12\u201315 l\u1ea7n, 3 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Kh\u00f4ng nh\u00fan ng\u01b0\u1eddi. Ch\u1ec9 d\u00f9ng l\u1ef1c c\u1eb3ng tay \u0111\u1ec3 \u0111\u1ea9y.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26822\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"668\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-resistance-1.webp\" alt=\"B\u00e0i t\u1eadp tay sau Resistance Band Tricep Pushdowns\" class=\"wp-image-26822\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Resistance Band Tricep Pushdowns<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.v8sh25c81ol8\"><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">7. Lying Tricep Extension (N\u1eb1m du\u1ed7i tay sau)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> C\u00f4 l\u1eadp c\u01a1 tay sau \u1edf t\u01b0 th\u1ebf n\u1eb1m, ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng t\u1ed1t h\u01a1n.<br><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_ghk66az3ef4v-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: T\u1ea1 \u0111\u01a1n + gh\u1ebf t\u1eadp<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: Chai n\u01b0\u1edbc ho\u1eb7c v\u1eadt n\u1eb7ng t\u01b0\u01a1ng \u0111\u01b0\u01a1ng<\/span><\/li>\n<\/ul>\n\n\n\n<p><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<ul class=\"wp-block-list lst-kix_cl8kbp2s81vk-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m ho\u1eb7c gh\u1ebf, hai tay c\u1ea7m t\u1ea1 h\u01b0\u1edbng l\u00ean.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">G\u1eadp khu\u1ef7u tay \u0111\u01b0a t\u1ea1 xu\u1ed1ng g\u1ea7n tr\u00e1n r\u1ed3i \u0111\u1ea9y l\u00ean l\u1ea1i.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 10\u201312 l\u1ea7n, 3 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Gi\u1eef khu\u1ef7u tay c\u1ed1 \u0111\u1ecbnh, kh\u00f4ng \u0111\u1ec3 tay \u0111ung \u0111\u01b0a.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26821\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-lying.webp\" alt=\"B\u00e0i t\u1eadp tay sau Lying Tricep Extension\" class=\"wp-image-26821\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Lying Tricep Extension<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.2l4i3itfad7s\"><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">8. Standing Dumbbell Tricep Extension (\u0110\u1ee9ng du\u1ed7i tay sau v\u1edbi t\u1ea1 \u0111\u01a1n)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> T\u0103ng \u0111\u1ed9 s\u0103n ch\u1eafc to\u00e0n ph\u1ea7n tay sau, \u0111\u1eb7c bi\u1ec7t ph\u1ea7n ph\u00eda tr\u00ean khu\u1ef7u.<br><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_umgvfy85b495-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: T\u1ea1 \u0111\u01a1n<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: Chai n\u01b0\u1edbc ho\u1eb7c g\u1ea1ch t\u1eadp<\/span><\/li>\n<\/ul>\n\n\n\n<p><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<ul class=\"wp-block-list lst-kix_g4nwrrx56sj-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u1ea7m t\u1ea1 b\u1eb1ng hai tay, \u0111\u01b0a ra sau \u0111\u1ea7u.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Du\u1ed7i th\u1eb3ng tay l\u00ean, r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng sau \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 12\u201315 l\u1ea7n, 3 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Gi\u1eef th\u1eb3ng l\u01b0ng, si\u1ebft core \u0111\u1ec3 kh\u00f4ng b\u1ecb cong ng\u01b0\u1eddi v\u1ec1 sau.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26806\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-standing.webp\" alt=\"B\u00e0i t\u1eadp tay sau Standing Dumbbell Tricep Extension\" class=\"wp-image-26806\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Standing Dumbbell Tricep Extension<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.l407sbauax9w\"><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">9. Resistance band pull-apart (K\u00e9o gi\u00e3n d\u00e2y kh\u00e1ng l\u1ef1c ngang ng\u1ef1c)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> T\u0103ng c\u01b0\u1eddng c\u01a1 vai sau v\u00e0 c\u01a1 l\u01b0ng tr\u00ean (rear delts, traps, rhomboids). C\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf, \u0111\u1eb7c bi\u1ec7t hi\u1ec7u qu\u1ea3 v\u1edbi ng\u01b0\u1eddi ng\u1ed3i nhi\u1ec1u, l\u00e0m v\u0103n ph\u00f2ng.<br><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;\"> 1 d\u00e2y kh\u00e1ng l\u1ef1c lo\u1ea1i nh\u1eb9 \u0111\u1ebfn trung b\u00ecnh (resistance band)<\/span><\/p>\n\n\n\n<p><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_l9bvdw4p1fg0-0 start\">\n<li>\u0110\u1ee9ng th\u1eb3ng, <span style=\"font-weight: bold;\">hai tay c\u1ea7m d\u00e2y kh\u00e1ng l\u1ef1c ngang vai<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">, l\u00f2ng b\u00e0n tay \u00fap<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Du\u1ed7i tay th\u1eb3ng tr\u01b0\u1edbc m\u1eb7t, gi\u1eef d\u00e2y c\u0103ng nh\u1eb9<\/span><\/li>\n\n\n\n<li>K\u00e9o hai tay ra hai b\u00ean, <span style=\"font-weight: bold;\">m\u1edf r\u1ed9ng ng\u1ef1c<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">, si\u1ebft ch\u1eb7t b\u1ea3 vai v\u1ec1 sau khi d\u00e2y c\u0103ng t\u1ed1i \u0111a<\/span><\/li>\n\n\n\n<li>Tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u m\u1ed9t c\u00e1ch <span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">ch\u1eadm r\u00e3i v\u00e0 c\u00f3 ki\u1ec3m so\u00e1t<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">L\u1eb7p l\u1ea1i<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 2\u20133 hi\u1ec7p \u00d7 12\u201315 reps.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list lst-kix_4ciofrew3u-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1eef tay th\u1eb3ng trong su\u1ed1t b\u00e0i t\u1eadp (kh\u00f4ng g\u1eadp khu\u1ef7u tay).<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng ng\u1eeda c\u1ed5 ho\u1eb7c \u01b0\u1ee1n l\u01b0ng qu\u00e1 m\u1ee9c, c\u01a1 th\u1ec3 gi\u1eef th\u1eb3ng t\u1ef1 nhi\u00ean.<\/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 si\u1ebft b\u1ea3 vai, kh\u00f4ng d\u00f9ng l\u1ef1c qu\u00e1n t\u00ednh.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26803\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-resistance.webp\" alt=\"B\u00e0i t\u1eadp tay sau Resistance band pull-apart\" class=\"wp-image-26803\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Resistance band pull-apart<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.39wflgg8evve\"><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">10. Skull Crushers (G\u1eadp tay sau n\u1eb1m)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> T\u0103ng k\u00edch th\u01b0\u1edbc v\u00e0 \u0111\u1ed9 n\u00e9t c\u1ee7a c\u01a1 tay sau.<br><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_uku22nl83mb5-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: T\u1ea1 \u0111\u00f2n EZ ho\u1eb7c t\u1ea1 \u0111\u01a1n<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: Chai n\u01b0\u1edbc ho\u1eb7c g\u1ea1ch t\u1eadp<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_5zex5m5lryri-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">N\u1eb1m ng\u1eeda, tay c\u1ea7m t\u1ea1 h\u01b0\u1edbng th\u1eb3ng l\u00ean.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">G\u1eadp khu\u1ef7u tay \u0111\u1ec3 \u0111\u01b0a t\u1ea1 xu\u1ed1ng g\u1ea7n tr\u00e1n, sau \u0111\u00f3 du\u1ed7i th\u1eb3ng l\u00ean.<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 10\u201312 l\u1ea7n, 3 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Khu\u1ef7u tay c\u1ed1 \u0111\u1ecbnh, kh\u00f4ng \u0111\u1ec3 tay \u0111ung \u0111\u01b0a sang hai b\u00ean.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26823\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-skull.webp\" alt=\"B\u00e0i t\u1eadp tay sau Skull Crushers\" class=\"wp-image-26823\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Skull Crushers<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.qfxm21oo413h\"><span style=\"font-weight: bold;\">11. Quadruped single-arm dumbbell row <\/span><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">(Ch\u1ed1ng \u0111\u1ea9y m\u1ed9t tay k\u00e9o t\u1ea1)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> K\u1ebft h\u1ee3p tay sau v\u00e0 c\u01a1 l\u01b0ng, c\u1ea3i thi\u1ec7n th\u0103ng b\u1eb1ng v\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1.<br><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_hbjggy680mz3-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: T\u1ea1 \u0111\u01a1n<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: Chai n\u01b0\u1edbc n\u1eb7ng<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_kp1ur42d849u-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">V\u00e0o t\u01b0 th\u1ebf \u201cb\u00f2\u201d (qu\u1ef3 g\u1ed1i, ch\u1ed1ng hai tay), m\u1ed9t 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;\">K\u00e9o t\u1ea1 l\u00ean s\u00e1t th\u00e2n ng\u01b0\u1eddi r\u1ed3i h\u1ea1 xu\u1ed1ng ch\u1eadm r\u00e3i.<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 10\u201312 l\u1ea7n m\u1ed7i b\u00ean, 3 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><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 th\u0103ng b\u1eb1ng t\u1ed1t h\u01a1n.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26825\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-quadruped.webp\" alt=\"B\u00e0i t\u1eadp tay sau Quadruped single-arm dumbbell row\" class=\"wp-image-26825\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Quadruped single-arm dumbbell row<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.pei365jsf533\"><span style=\"font-weight: bold;\">12. Wide dumbbell bent-over row <\/span><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">(G\u1eadp ng\u01b0\u1eddi k\u00e9o t\u1ea1 tay r\u1ed9ng)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> T\u0103ng \u0111\u1ed9 r\u1ed9ng l\u01b0ng v\u00e0 k\u00edch th\u00edch c\u01a1 x\u00f4.<br><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_qz2tca2pqewj-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: T\u1ea1 \u0111\u01a1n<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: Chai n\u01b0\u1edbc ho\u1eb7c c\u1eb7p s\u00e1ch c\u00f3 tr\u1ecdng l\u01b0\u1ee3ng<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_u7wd31mezx35-0 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;\">K\u00e9o hai tay c\u1ea7m t\u1ea1 ra hai b\u00ean, khu\u1ef7u tay h\u01b0\u1edbng ngang, kh\u00f4ng \u00e1p s\u00e1t th\u00e2n.<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 10\u201312 l\u1ea7n, 3 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Kh\u00f4ng r\u00fat vai, si\u1ebft c\u01a1 l\u01b0ng tr\u00ean \u1edf \u0111\u1ec9nh \u0111\u1ed9ng t\u00e1c.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26824\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-wide.webp\" alt=\"B\u00e0i t\u1eadp tay sau Wide dumbbell bent-over row\" class=\"wp-image-26824\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Wide dumbbell bent-over row<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.v32z3x58g1rx\"><span style=\"color: #434343; font-weight: bold; text-decoration: none; vertical-align: baseline;\">13. Tricep Dips (H\u00edt x\u00e0 tay sau)<\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: bold;\">L\u1ee3i \u00edch:<\/span> L\u00e0m s\u0103n ch\u1eafc tay sau, c\u1ea3i thi\u1ec7n c\u01a1 b\u1eafp c\u00e1nh tay v\u00e0 h\u1ed7 tr\u1ee3 chuy\u1ec3n \u0111\u1ed9ng \u0111\u1ea9y.<br><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_8dh375zc5m3z-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede ph\u00f2ng gym: Gh\u1ebf t\u1eadp, x\u00e0 song song<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u1ede nh\u00e0: Gh\u1ebf ch\u1eafc ch\u1eafn ho\u1eb7c b\u1eadc c\u1ea7u thang<\/span><\/li>\n<\/ul>\n\n\n\n<p><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_5ntlnj5d7xi2-0 start\">\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ng\u1ed3i l\u00ean gh\u1ebf, hai tay \u0111\u1eb7t c\u1ea1nh h\u00f4ng.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Tr\u01b0\u1ee3t m\u00f4ng ra kh\u1ecfi gh\u1ebf, gi\u1eef hai ch\u00e2n du\u1ed7i v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/span><\/li>\n\n\n\n<li><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">G\u1eadp khu\u1ef7u tay, h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng r\u1ed3i \u0111\u1ea9y l\u00ean.<\/span><\/li>\n<\/ol>\n\n\n\n<p><span style=\"font-weight: bold;\">S\u1ed1 reps:<\/span> 10\u201312 l\u1ea7n, 3 hi\u1ec7p.<br><span style=\"font-weight: bold;\">L\u01b0u \u00fd:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Gi\u1eef l\u01b0ng g\u1ea7n s\u00e1t gh\u1ebf, kh\u00f4ng cong l\u01b0ng ho\u1eb7c xoay vai.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full wp-image-26826\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/04\/bai-tap-tay-sau-tricep-1.webp\" alt=\"B\u00e0i t\u1eadp tay sau Tricep Dips\" class=\"wp-image-26826\"\/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp tay sau Tricep Dips<\/em><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>\n<p style=\"margin: 0; color: #000000; text-align: justify; padding: 10pt 0 12pt 0;\"><span style=\"font-weight: bold;\">L\u01b0u \u00fd quan tr\u1ecdng khi t\u1eadp tay sau<br><\/span><span style=\"font-weight: bold;\"><em>Kh\u1edfi \u0111\u1ed9ng th\u1eadt k\u1ef9 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u set t\u1eadp<\/em><\/span><em> ch\u00ednh l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t gi\u00fap b\u1ea1n h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng \u2013 \u0111\u1eb7c bi\u1ec7t v\u1edbi ng\u01b0\u1eddi m\u1edbi. H\u00e3y d\u00e0nh <\/em><span style=\"font-weight: bold;\"><em>kho\u1ea3ng 15 ph\u00fat \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng to\u00e0n th\u00e2n: <\/em><\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"><em>xoay kh\u1edbp tay, c\u1ed5 tay, vai, c\u1eb3ng tay v\u00e0 c\u1ed5, k\u1ebft h\u1ee3p v\u1edbi 5 ph\u00fat cardio nh\u1eb9 \u0111\u1ec3 t\u0103ng tu\u1ea7n ho\u00e0n m\u00e1u.<\/em><\/span><\/p>\n<p style=\"margin: 0; color: #000000; text-align: justify; padding: 10pt 0 12pt 0;\"><em>Khi b\u01b0\u1edbc v\u00e0o b\u00e0i t\u1eadp ch\u00ednh, n\u00ean ch\u1ecdn m\u1ee9c t\u1ea1 <\/em><span style=\"font-weight: bold;\"><em>v\u1eeba s\u1ee9c<\/em><\/span><em>: kh\u00f4ng qu\u00e1 n\u1eb7ng g\u00e2y \u00e1p l\u1ef1c sai c\u00e1ch l\u00ean kh\u1edbp, nh\u01b0ng c\u0169ng kh\u00f4ng qu\u00e1 nh\u1eb9 khi\u1ebfn b\u00e0i t\u1eadp m\u1ea5t hi\u1ec7u qu\u1ea3. V\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp tay sau, h\u00e3y \u01b0u ti\u00ean k\u1ef9 thu\u1eadt v\u00e0 c\u1ea3m nh\u1eadn c\u01a1 h\u01a1n l\u00e0 s\u1ed1 k\u00fd.<\/em><\/p>\n<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Vi\u1ec7c ch\u0103m ch\u1ec9 r\u00e8n luy\u1ec7n c\u00e1c <strong>b\u00e0i t\u1eadp tay sau<\/strong> s\u1ebd gi\u00fap b\u1ea1n s\u1edf h\u1eefu b\u1eafp tay s\u1eafc n\u00e9t h\u01a1n, c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh ph\u1ea7n th\u00e2n tr\u00ean v\u00e0 h\u1ed7 tr\u1ee3 hi\u1ec7u qu\u1ea3 trong c\u00e1c b\u00e0i t\u1eadp k\u00e9o, \u0111\u1ea9y to\u00e0n th\u00e2n. \u0110\u1eebng qu\u00ean ch\u1ecdn \u0111\u00fang d\u1ee5ng c\u1ee5 ph\u00f9 h\u1ee3p \u2013 t\u1eeb <span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; color: #1155cc; font-weight: bold; text-decoration: underline;\"><a style=\"color: inherit; text-decoration: inherit;\" href=\"https:\/\/www.decathlon.vn\/c\/t%25E1%25BA%25ADp-gym-boxing\/d%25E1%25BB%25A5ng-c%25E1%25BB%25A5-t%25E1%25BA%25ADp-th%25E1%25BB%2583-h%25C3%25ACnh\/t%25E1%25BA%25A1-t%25E1%25BA%25ADp-gym.html\" target=\"_blank\" rel=\"noopener\">t\u1ea1 \u0111\u01a1n<\/a><\/span><span style=\"font-weight: bold;\">, d\u00e2y kh\u00e1ng l\u1ef1c, gh\u1ebf t\u1eadp<\/span>, cho \u0111\u1ebfn <span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; color: #1155cc; text-decoration: underline;\"><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\">trang ph\u1ee5c <\/a><\/span><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; color: #1155cc; font-weight: bold; text-decoration: underline;\"><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\">qu\u1ea7n \u00e1o co gi\u00e3n<\/a><\/span><span style=\"font-weight: bold;\">, <\/span><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; color: #1155cc; font-weight: bold; text-decoration: underline;\"><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 th\u1ec3 thao h\u1ed7 tr\u1ee3 l\u1ef1c t\u1ed1t<\/a><\/span>. T\u1ea5t c\u1ea3 \u0111\u1ec1u c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y t\u1ea1i Decathlon \u2013 n\u01a1i \u0111\u1ed3ng h\u00e0nh c\u00f9ng b\u1ea1n tr\u00ean h\u00e0nh tr\u00ecnh n\u00e2ng t\u1ea7m v\u00f3c d\u00e1ng v\u00e0 s\u1ee9c kh\u1ecfe! Ngo\u00e0i ra, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 tham kh\u1ea3o th\u00eam c\u00e1c d\u00f2ng <span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; color: #1155cc; font-weight: bold; text-decoration: underline;\"><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.html\" target=\"_blank\" rel=\"noopener\">whey protein, thanh gel n\u0103ng l\u01b0\u1ee3ng<\/a><\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> \u0111\u1ec3 ph\u1ee5c h\u1ed3i nhanh h\u01a1n sau m\u1ed7i bu\u1ed5i t\u1eadp nh\u00e9!<\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tay sau \u2013 nh\u00f3m c\u01a1 \u201cim l\u1eb7ng\u201d nh\u01b0ng l\u1ea1i quy\u1ebft \u0111\u1ecbnh r\u1ea5t l\u1edbn \u0111\u1ebfn t\u1ed5ng th\u1ec3 c\u00e1nh tay s\u0103n ch\u1eafc, kh\u1ecfe kho\u1eafn m\u00e0 ai c\u0169ng mong mu\u1ed1n. Kh\u00f4ng \u00edt ng\u01b0\u1eddi t\u1eadp trung v\u00e0o b\u1eafp tay tr\u01b0\u1edbc m\u00e0 b\u1ecf qu\u00ean ph\u1ea7n tay sau, d\u1eabn \u0111\u1ebfn c\u00e1nh tay thi\u1ebfu c\u00e2n \u0111\u1ed1i v\u00e0 hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n kh\u00f4ng nh\u01b0 mong \u0111\u1ee3i. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1c b\u00e0i t\u1eadp tay sau do Decathlon t\u1ed5ng h\u1ee3p gi\u00fap b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c c\u1ea3 \u1edf ph\u00f2ng gym l\u1eabn t\u1ea1i nh\u00e0.<\/p>\n","protected":false},"author":5,"featured_media":27011,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[15],"tags":[],"class_list":["post-26827","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\/cac-bai-tap-tay-sau_ava.jpg",810,455,false],"thumbnail":["\/blog\/wp-content\/uploads\/2025\/04\/cac-bai-tap-tay-sau_ava-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2025\/04\/cac-bai-tap-tay-sau_ava-300x169.jpg",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2025\/04\/cac-bai-tap-tay-sau_ava-768x431.jpg",768,431,true],"large":["\/blog\/wp-content\/uploads\/2025\/04\/cac-bai-tap-tay-sau_ava.jpg",810,455,false],"1536x1536":["\/blog\/wp-content\/uploads\/2025\/04\/cac-bai-tap-tay-sau_ava.jpg",810,455,false],"2048x2048":["\/blog\/wp-content\/uploads\/2025\/04\/cac-bai-tap-tay-sau_ava.jpg",810,455,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2025\/04\/cac-bai-tap-tay-sau_ava-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":"Tay sau \u2013 nh\u00f3m c\u01a1 \u201cim l\u1eb7ng\u201d nh\u01b0ng l\u1ea1i quy\u1ebft \u0111\u1ecbnh r\u1ea5t l\u1edbn \u0111\u1ebfn t\u1ed5ng th\u1ec3 c\u00e1nh tay s\u0103n ch\u1eafc, kh\u1ecfe kho\u1eafn m\u00e0 ai c\u0169ng mong mu\u1ed1n. Kh\u00f4ng \u00edt ng\u01b0\u1eddi t\u1eadp trung v\u00e0o b\u1eafp tay tr\u01b0\u1edbc m\u00e0 b\u1ecf qu\u00ean ph\u1ea7n tay sau, d\u1eabn \u0111\u1ebfn c\u00e1nh tay thi\u1ebfu c\u00e2n \u0111\u1ed1i v\u00e0 hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n kh\u00f4ng&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/26827","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=26827"}],"version-history":[{"count":4,"href":"\/blog\/wp-json\/wp\/v2\/posts\/26827\/revisions"}],"predecessor-version":[{"id":27106,"href":"\/blog\/wp-json\/wp\/v2\/posts\/26827\/revisions\/27106"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/27011"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=26827"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=26827"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=26827"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}