{"id":27333,"date":"2025-04-18T17:40:45","date_gmt":"2025-04-18T10:40:45","guid":{"rendered":"\/blog\/?p=27333"},"modified":"2025-04-18T17:40:47","modified_gmt":"2025-04-18T10:40:47","slug":"lich-tap-gym-5-ngay-1-tuan-cho-nam","status":"publish","type":"post","link":"\/blog\/lich-tap-gym-5-ngay-1-tuan-cho-nam\/","title":{"rendered":"L\u1ecbch t\u1eadp gym 5 ng\u00e0y 1 tu\u1ea7n cho nam: \u0111\u1ed1t m\u1ee1, t\u0103ng c\u01a1 sau 1 th\u00e1ng!"},"content":{"rendered":"\n

L\u1ecbch t\u1eadp gym 5 ng\u00e0y 1 tu\u1ea7n cho nam n\u1ebfu \u0111\u01b0\u1ee3c x\u00e2y d\u1ef1ng khoa h\u1ecdc \u0111\u1ed3ng th\u1eddi duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n s\u1ebd gi\u00fap c\u01a1 b\u1eafp ph\u00e1t tri\u1ec3n \u0111\u1ed3ng th\u1eddi t\u0103ng c\u01b0\u1eddng th\u1ec3 l\u1ef1c hi\u1ec7u qu\u1ea3. C\u00f9ng Decathlon kh\u00e1m ph\u00e1 ngay m\u1eabu l\u1ecbch t\u1eadp t\u1ed1i \u01b0u, gi\u00fap c\u01a1 b\u1eafp s\u0103n ch\u1eafc nhanh ch\u00f3ng.<\/p>\n\n\n\n

Nguy\u00ean t\u1eafc khi x\u00e2y d\u1ef1ng l\u1ecbch t\u1eadp gym cho nam: <\/strong>L\u1ecbch t\u1eadp gym cho nam d\u00f9 \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi hay \u0111\u00e3 t\u1eadp l\u00e2u n\u0103m \u0111\u1ec1u c\u1ea7n c\u00f3 s\u1ef1 ph\u00e2n chia nh\u00f3m c\u01a1 h\u1ee3p l\u00fd, \u01b0u ti\u00ean t\u1eadp c\u00e1c b\u00e0i c\u01a1 l\u1edbn tr\u01b0\u1edbc, c\u01a1 nh\u1ecf sau. Trong l\u1ecbch t\u1eadp n\u00ean k\u1ebft h\u1ee3p gi\u1eefa b\u00e0i t\u1eadp compound (\u0111a kh\u1edbp) v\u00e0 isolation (c\u00f4 l\u1eadp c\u01a1) \u0111\u1ec3 t\u1ed1i \u01b0u ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp. B\u00ean c\u1ea1nh \u0111\u00f3, b\u1ea1n n\u00ean t\u1eadp th\u00eam 2-3 bu\u1ed5i cardio m\u1ed7i tu\u1ea7n \u0111\u1ec3 h\u1ed7 tr\u1ee3 \u0111\u1ed1t m\u1ee1, t\u0103ng s\u1ee9c b\u1ec1n m\u00e0 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u01a1 b\u1eafp.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

1. L\u1ecbch t\u1eadp gym 5 ng\u00e0y 1 tu\u1ea7n cho nam m\u1edbi b\u1eaft \u0111\u1ea7u <\/strong><\/h2>\n\n\n\n

L\u1ecbch t\u1eadp n\u00e0y \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf gi\u00fap c\u00e1c ch\u00e0ng nhanh ch\u00f3ng th\u1ea5y s\u1ef1 thay \u0111\u1ed5i trong v\u00f3c d\u00e1ng, c\u01a1 th\u1ec3 tuy nhi\u00ean v\u1eabn \u0111\u1ea3m b\u1ea3o v\u1eeba s\u1ee9c, h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng nh\u1ee9c m\u1ecfi c\u01a1 b\u1eafp khi m\u1edbi l\u00e0m quen v\u1edbi gym. <\/p>\n\n\n\n

L\u1ecbch t\u1eadp gym 5 ng\u00e0y 1 tu\u1ea7n cho nam m\u1edbi b\u1eaft \u0111\u1ea7u<\/strong><\/p>\n\n\n\n

Bu\u1ed5i t\u1eadp<\/strong><\/td>T\u00ean nh\u00f3m c\u01a1 <\/strong><\/td>T\u00ean c\u00e1c \u0111\u1ed9ng t\u00e1c <\/strong><\/td><\/tr>
Bu\u1ed5i 1<\/td>L\u01b0ng – tay tr\u01b0\u1edbc<\/td>– K\u00e9o l\u01b0ng x\u00f4 v\u1edbi m\u00e1y (Lats Pulldown)
– K\u00e9o t\u1ea1 \u0111\u01a1n t\u1eebng b\u00ean (Dumbbell row)
– K\u00e9o d\u00e2y c\u00e1p cao t\u1eebng d\u00e2y (1 arm high cable row)
– K\u00e9o thanh \u0111\u00f2n (Barbell row)
– G\u1eadp l\u01b0ng tr\u00ean khung (Back extension)
M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-12 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/strong><\/td><\/tr>
Bu\u1ed5i 2<\/td>Ng\u1ef1c – tay sau<\/td>– K\u00e9o t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf nghi\u00eang (Incline dumbbell press)
– \u0110\u1ea9y ng\u1ef1c v\u1edbi m\u00e1y (Chest press machine)
– H\u00edt x\u00e0 k\u00e9p (Dips)
– K\u00e9o d\u00e2y th\u1eebng qua \u0111\u1ea7u (Tricep overhead extension)
– Tay sau v\u1edbi d\u00e2y th\u1eebng t\u1eeb tr\u00ean xu\u1ed1ng (Tricep rope pushdown)
M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-12 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/strong><\/td><\/tr>
Bu\u1ed5i 3<\/td>Ch\u00e2n – m\u00f4ng<\/td>– Romanian deadlift v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Romanian deadlift)
–  Squat v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell front squat)
– Ng\u1ed3i cu\u1ed9n m\u00e1y v\u1edbi \u0111\u00f9i sau (Seated legs curls)
– \u0110\u00e1 \u0111\u00f9i v\u1edbi m\u00e1y (Seated leg extension)
– \u0110\u1ee9ng nh\u00f3n ch\u00e2n v\u1edbi t\u1ea1 (Standing calf raise)
M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-12 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/strong><\/td><\/tr>
Bu\u1ed5i 4<\/td>Tay sau – vai – b\u1ee5ng<\/td>– \u00c9p ng\u1ef1c v\u1edbi t\u1ea1 (Flying chest with dumbbell)
– Tay sau v\u1edbi d\u00e2y th\u1eebng t\u1eeb tr\u00ean xu\u1ed1ng (Tricep rope pushdown)
–  G\u1eadp b\u1ee5ng (Crunch)
– C\u01a1 b\u1ee5ng d\u01b0\u1edbi (Lower legs lift)
– Treo ng\u01b0\u1eddi g\u1eadp b\u1ee5ng nghi\u00eang (Hanging side knees raise)
M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-12 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/strong><\/td><\/tr>
Bu\u1ed5i 5<\/td>Cardio nh\u1eb9 nh\u00e0ng<\/td>Ch\u1ea1y b\u1ed9 v\u1edbi m\u00e1y 20 ph\u00fat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\"L\u1ecbch
L\u1ecbch t\u1eadp gym cho nam m\u1edbi b\u1eaft \u0111\u1ea7u c\u00f3 s\u1ed1 b\u00e0i t\u1eadp \u00edt v\u00e0 m\u1ee9c t\u1ea1 nh\u1eb9 <\/em><\/figcaption><\/figure>\n\n\n\n

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

    \n
  • Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng<\/strong>: L\u01b0ng – tay tr\u01b0\u1edbc <\/li>\n\n\n\n
  • T\u1ed5ng th\u1eddi gian<\/strong>: 20 – 30 ph\u00fat<\/li>\n\n\n\n
  • S\u1ed1 b\u00e0i t\u1eadp<\/strong>: 5 \u0111\u1ed9ng t\u00e1c<\/li>\n\n\n\n
  • C\u01b0\u1eddng \u0111\u1ed9 th\u1ef1c hi\u1ec7n<\/strong>: 8-12 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/li>\n<\/ul>\n\n\n\n
    T\u00ean b\u00e0i t\u1eadp\/\u0111\u1ed9ng t\u00e1c<\/strong><\/td>M\u00f4 t\u1ea3 \u0111\u1ed9ng t\u00e1c<\/strong><\/td>\u1ea2nh minh h\u1ecda<\/strong><\/td><\/tr>
    K\u00e9o l\u01b0ng x\u00f4 v\u1edbi m\u00e1y (Lats Pulldown)<\/td>Hai tay n\u1eafm l\u1ea5y thanh k\u00e9o sao cho kho\u1ea3ng c\u00e1ch gi\u1eefa hai tay r\u1ed9ng h\u01a1n vai. \u01af\u1ee1n ng\u1ef1c, nghi\u00eang ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc v\u00e0 t\u1eeb t\u1eeb k\u00e9o thanh c\u1ea7m xu\u1ed1ng cho \u0111\u1ebfn khi g\u1ea7n ch\u1ea1m ng\u1ef1c. H\u00edt v\u00e0o, t\u1eeb t\u1eeb \u0111\u01b0a thanh k\u00e9o v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/td>\"K\u00e9o

    <\/td><\/tr>
    K\u00e9o t\u1ea1 \u0111\u01a1n t\u1eebng b\u00ean (Dumbbell row)<\/td>V\u00e0o t\u01b0 th\u1ebf plank, t\u1eeb t\u1eeb \u0111\u01b0a tay ph\u1ea3i c\u1ea7m t\u1ea1 l\u00ean v\u00e0 \u00e9p ch\u1eb7t c\u01a1 l\u01b0ng x\u00f4 \u0111\u1ec3 k\u00e9o t\u1ea1 sao cho cho c\u00e1nh tay song song v\u1edbi s\u00e0n t\u1eadp, \u00e9p s\u00e1t c\u00e1nh tay v\u00e0o ng\u01b0\u1eddi. H\u00edt v\u00e0o, t\u1eeb t\u1eeb h\u1ea1 t\u1ea1 xu\u1ed1ng v\u1ecb tr\u00ed ban \u0111\u1ea7u v\u00e0 l\u1eb7p l\u1ea1i v\u1edbi tay tr\u00e1i.<\/td>\"l\u1ecbch<\/td><\/tr>
    K\u00e9o d\u00e2y c\u00e1p cao t\u1eebng d\u00e2y (1 arm high cable row)<\/td>\u0110i\u1ec1u ch\u1ec9nh d\u00e2y c\u00e1p \u1edf v\u1ecb tr\u00ed cao h\u01a1n \u0111\u1ea7u. C\u1ea7m d\u00e2y c\u00e1p b\u1eb1ng m\u1ed9t tay v\u00e0 k\u00e9o xu\u1ed1ng v\u1ec1 ph\u00eda c\u01a1 th\u1ec3 \u0111\u1ed3ng th\u1eddi si\u1ebft ch\u1eb7t c\u01a1 x\u00f4, gi\u1eef c\u01a1 th\u1ec3 \u1ed5n \u0111\u1ecbnh. T\u1eeb t\u1eeb \u0111\u01b0a c\u00e1p v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u v\u00e0 l\u00e0m l\u1ea1i.<\/td>\"l\u1ecbch<\/td><\/tr>
    K\u00e9o thanh \u0111\u00f2n (Barbell row)<\/td>Hai ch\u00e2n \u0111\u1ee9ng r\u1ed9ng b\u1eb1ng vai. Hai tay n\u1eafm ch\u1eb7t thanh t\u1ea1. T\u1eeb t\u1eeb th\u1edf ra v\u00e0 k\u00e9o thanh t\u1ea1 l\u00ean \u0111\u1ebfn s\u00e1t ph\u1ea7n b\u1ee5ng d\u01b0\u1edbi x\u01b0\u01a1ng. Gi\u1eef t\u1ea1 kho\u1ea3ng 3 gi\u00e2y v\u00e0 h\u00edt v\u00e0o, \u0111\u01b0a t\u1ea1 v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/td>\"l\u1ecbch<\/td><\/tr>
    G\u1eadp l\u01b0ng tr\u00ean khung (Back extension)<\/td>N\u1eb1m \u00fap xu\u1ed1ng gh\u1ebf t\u1eadp, \u0111\u1eb7t m\u1eaft c\u00e1 ch\u00e2n v\u00e0o c\u00e1c ch\u1ed1t. Hai tay \u0111\u1eb7t sau \u0111\u1ea7u ho\u1eb7c tr\u01b0\u1edbc ng\u1ef1c, gi\u1eef c\u01a1 th\u1ec3 n\u1eb1m tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng. H\u00edt s\u00e2u v\u00e0 t\u1eeb t\u1eeb u\u1ed1n cong th\u00e2n ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc, g\u1eadp ph\u1ea7n th\u1eaft l\u01b0ng l\u1ea1i. Th\u1edf ra v\u00e0 n\u00e2ng th\u00e2n ng\u01b0\u1eddi v\u1ec1 l\u1ea1i v\u1ecb tr\u00ed c\u0169.<\/td>\"l\u1ecbch<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

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

      \n
    • Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng<\/strong>: Ng\u1ef1c – tay sau<\/li>\n\n\n\n
    • T\u1ed5ng th\u1eddi gian<\/strong>: 20 – 30 ph\u00fat<\/li>\n\n\n\n
    • S\u1ed1 b\u00e0i t\u1eadp<\/strong>: 5 \u0111\u1ed9ng t\u00e1c<\/li>\n\n\n\n
    • C\u01b0\u1eddng \u0111\u1ed9 th\u1ef1c hi\u1ec7n<\/strong>: 8-12 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/li>\n<\/ul>\n\n\n\n
      T\u00ean b\u00e0i t\u1eadp\/\u0111\u1ed9ng t\u00e1c<\/strong><\/td>M\u00f4 t\u1ea3 \u0111\u1ed9ng t\u00e1c<\/strong><\/td>\u1ea2nh minh h\u1ecda<\/strong><\/td><\/tr>
      K\u00e9o t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf nghi\u00eang (Incline dumbbell press)<\/td>N\u1eb1m tr\u00ean gh\u1ebf t\u1eadp. Hai tay gi\u1eef t\u1ea1, hai ch\u00e2n \u0111\u1eb7t tr\u00ean m\u1eb7t s\u00e0n. Th\u1edf ra, \u0111\u1ea9y t\u1ea1 l\u00ean cao b\u1eb1ng c\u01a1 ng\u1ef1c. Khi t\u1ea1 l\u00ean \u0111\u1ebfn v\u1ecb tr\u00ed cao nh\u1ea5t, c\u00e1nh tay th\u1eb3ng, gi\u1eef nguy\u00ean t\u1ea1i v\u1ecb tr\u00ed trong v\u00e0i gi\u00e2y r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 t\u1ea1 xu\u1ed1ng. <\/td>\"K\u00e9o<\/td><\/tr>
      \u0110\u1ea9y ng\u1ef1c v\u1edbi m\u00e1y (Chest press machine)<\/td>Ng\u1ed3i t\u1ef1a l\u01b0ng v\u00e0o gh\u1ebf, n\u1eafm ch\u1eb7t tay c\u1ea7m. Nh\u1eb9 nh\u00e0ng th\u1edf ra v\u00e0 \u0111\u1ea9y tay ra ph\u00eda tr\u01b0\u1edbc, du\u1ed7i th\u1eb3ng khu\u1ef7u tay \u0111\u1ebfn khi \u0111\u01b0\u1ee3c m\u1edf r\u1ed9ng ho\u00e0n to\u00e0n. Nh\u1eb9 nh\u00e0ng thu v\u1ec1 v\u1ecb tr\u00ed c\u0169.<\/td>\"\u0110\u1ea9y<\/td><\/tr>
      H\u00edt x\u00e0 k\u00e9p (Dips)<\/td>\u0110\u1ee9ng gi\u1eefa 2 thanh x\u00e0 c\u1ee7a x\u00e0 k\u00e9p v\u00e0 d\u00f9ng c\u1ea3 2 tay \u0111\u1ec3 ch\u1ed1ng l\u00ean. H\u00edt s\u00e2u, \u0111\u1ea9y th\u00e2n ng\u01b0\u1eddi l\u00ean sao cho c\u00e1nh tay, l\u01b0ng th\u1eb3ng, m\u00f4ng v\u1ec1 sau. Th\u1edf ra v\u00e0 tr\u1edf v\u1ec1 v\u1ecb tr\u00ed c\u0169.<\/td>\"H\u00edt<\/td><\/tr>
      K\u00e9o d\u00e2y th\u1eebng qua \u0111\u1ea7u (Tricep overhead extension)<\/td>\u0110\u1ee9ng \u1edf t\u01b0 th\u1ebf ch\u00e2n tr\u01b0\u1edbc – sau v\u00e0 h\u01a1i khu\u1ef5u g\u1ed1i. Tay c\u1ea7m d\u00e2y c\u00e1p, k\u00e9o qua \u0111\u1ea7u. T\u1eeb t\u1eeb \u0111\u01b0a d\u00e2y v\u1ec1 v\u1ecb tr\u00ed c\u0169.<\/td>\"K\u00e9o<\/td><\/tr>
      Tay sau v\u1edbi d\u00e2y th\u1eebng t\u1eeb tr\u00ean xu\u1ed1ng (Tricep rope pushdown)<\/td>\u0110\u1ee9ng th\u1eb3ng, l\u01b0ng du\u1ed7i th\u1eb3ng, ch\u00e2n m\u1edf r\u1ed9ng kho\u1ea3ng b\u1eb1ng vai. Th\u1edf ra v\u00e0 k\u00e9o d\u00e2y c\u00e1p xu\u1ed1ng ph\u00eda tr\u01b0\u1edbc, h\u01b0\u1edbng v\u1ec1 m\u1eb7t \u0111\u1ea5t, \u0111\u1ec3 d\u00e2y c\u00e1p \u0111i qua hai \u0111\u00f9i. H\u00edt v\u00e0o v\u00e0 \u0111\u01b0a tay v\u1ec1 v\u1ecb tr\u00ed c\u0169.<\/td>\"Tay<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

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

        \n
      • Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng<\/strong>: Ch\u00e2n – m\u00f4ng<\/li>\n\n\n\n
      • T\u1ed5ng th\u1eddi gian<\/strong>: 20 – 30 ph\u00fat<\/li>\n\n\n\n
      • S\u1ed1 b\u00e0i t\u1eadp<\/strong>: 5 \u0111\u1ed9ng t\u00e1c<\/li>\n\n\n\n
      • C\u01b0\u1eddng \u0111\u1ed9 th\u1ef1c hi\u1ec7n<\/strong>: 8-12 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/li>\n<\/ul>\n\n\n\n
        T\u00ean b\u00e0i t\u1eadp\/\u0111\u1ed9ng t\u00e1c<\/strong><\/td>M\u00f4 t\u1ea3 \u0111\u1ed9ng t\u00e1c<\/strong><\/td>\u1ea2nh minh h\u1ecda<\/strong><\/td><\/tr>
        Squat v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell front squat)<\/td>\u0110\u1ee9ng th\u1eb3ng, ch\u00e2n bi\u00ean \u0111\u1ed9 r\u1ed9ng b\u1eb1ng vai, h\u01b0\u1edbng m\u0169i ch\u00e2n ra ngo\u00e0i m\u1ed9t ch\u00fat. T\u1eeb t\u1eeb h\u1ea1 th\u1ea5p \u0111\u1ea7u g\u1ed1i \u0111\u1ebfn khi \u0111\u00f9i song song v\u1edbi m\u1eb7t s\u00e0n, \u0111\u1ea7u g\u1ed1i kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n. T\u1eeb t\u1eeb \u0111\u1ee9ng d\u1eady v\u00e0 l\u1eb7p l\u1ea1i.<\/td>\"Squat<\/td><\/tr>
        Romanian deadlift v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Romanian deadlift)<\/td>\u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng, hai  tay gi\u1eef thanh t\u1ea1, kho\u1ea3ng c\u00e1ch hai  tay r\u1ed9ng b\u1eb1ng vai. T\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi, \u0111\u1ea9y m\u00f4ng ra sau, l\u01b0ng c\u00fai nh\u01b0ng v\u1eabn th\u1eb3ng. \u0110\u1ea9y m\u00f4ng v\u1ec1 tr\u01b0\u1edbc, n\u00e2ng th\u00e2n ng\u01b0\u1eddi l\u00ean v\u1ec1 v\u1ecb tr\u00ed c\u0169. <\/td>\"Romanian<\/td><\/tr>
        Ng\u1ed3i cu\u1ed9n m\u00e1y v\u1edbi \u0111\u00f9i sau (Seated legs curls)<\/td>\u0110\u1eb7t ch\u00e2n l\u00ean gh\u1ebf. Hai tay n\u1eafm l\u1ea5y tay c\u1ea7m, m\u0169i ch\u00e2n h\u01b0\u1edbng ra ph\u00eda tr\u01b0\u1edbc. Th\u1edf ra, co g\u1ed1i l\u1ea1i v\u00e0 gi\u1eef kho\u1ea3ng 2 gi\u00e2y. H\u00edt v\u00e0o, thu v\u1ec1 v\u1ecb tr\u00ed c\u0169.<\/td>\"Ng\u1ed3i<\/td><\/tr>
        \u0110\u00e1 \u0111\u00f9i v\u1edbi m\u00e1y(Seated leg extension)
        <\/td>        		\u0110\u1eb7t thanh \u0111\u00f2n b\u1ea9y d\u01b0\u1edbi l\u00ean tr\u00ean b\u00e0n ch\u00e2n, gi\u1eef ch\u1eb7t tay l\u00ean thanh c\u1ea7m b\u00ean c\u1ea1nh, l\u01b0ng t\u1ef1a v\u00e0o gh\u1ebf. Th\u1edf ra, s\u1eed d\u1ee5ng c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc n\u00e2ng ch\u00e2n l\u00ean \u0111\u1ebfn m\u1ee9c t\u1ed1i \u0111a v\u00e0 gi\u1eef kho\u1ea3ng 1 gi\u00e2y. H\u00edt v\u00e0o v\u00e0 \u0111\u01b0a v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/td>\"\u0110\u00e1<\/td><\/tr>
        \u0110\u1ee9ng nh\u00f3n ch\u00e2n v\u1edbi t\u1ea1 (Standing calf raise)<\/td>Th\u1edf ra, n\u00e2ng g\u00f3t ch\u00e2n l\u00ean cao h\u1ebft m\u1ee9c c\u00f3 th\u1ec3, \u0111\u1ea9y m\u00e1y t\u1eadp l\u00ean c\u00e0ng cao c\u00e0ng t\u1ed1t, gi\u1eef kho\u1ea3ng 1 gi\u00e2y. H\u00edt v\u00e0o, t\u1eeb t\u1eeb h\u1ea1 g\u00f3t ch\u00e2n xu\u1ed1ng, \u0111\u01b0a m\u00e1y v\u1ec1 v\u1ecb tr\u00ed c\u0169.<\/td>\"\u0110\u1ee9ng<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

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

          \n
        • Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng<\/strong>: Tay sau – vai – b\u1ee5ng<\/li>\n\n\n\n
        • T\u1ed5ng th\u1eddi gian<\/strong>: 20 – 30 ph\u00fat<\/li>\n\n\n\n
        • S\u1ed1 b\u00e0i t\u1eadp<\/strong>: 5 \u0111\u1ed9ng t\u00e1c<\/li>\n\n\n\n
        • C\u01b0\u1eddng \u0111\u1ed9 th\u1ef1c hi\u1ec7n<\/strong>: 8-12 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/li>\n<\/ul>\n\n\n\n
          T\u00ean b\u00e0i t\u1eadp\/\u0111\u1ed9ng t\u00e1c<\/strong><\/td>M\u00f4 t\u1ea3 \u0111\u1ed9ng t\u00e1c<\/strong><\/td>\u1ea2nh minh h\u1ecda<\/strong><\/td><\/tr>
          \u00c9p ng\u1ef1c v\u1edbi t\u1ea1 (Flying chest with dumbbell)
          <\/td>          		N\u1eb1m l\u00ean gh\u1ebf, ch\u00e2n \u0111\u1eb7t xu\u1ed1ng s\u00e0n. H\u00edt s\u00e2u, t\u1eeb t\u1eeb m\u1edf hai tay c\u1ea7m t\u1ea1 ra hai b\u00ean \u0111\u1ebfn khi c\u00e1nh tay song song m\u1eb7t \u0111\u1ea5t, \u00e9p ch\u1eb7t c\u01a1 ng\u1ef1c. Th\u1edf ra v\u00e0 \u0111\u01b0a v\u1ec1 v\u1ecb tr\u00ed c\u0169.<\/td>\"\u00c9p<\/td><\/tr>
          Tay sau v\u1edbi d\u00e2y th\u1eebng t\u1eeb tr\u00ean xu\u1ed1ng (Tricep rope pushdown)<\/td>\u0110\u1ee9ng th\u1eb3ng, l\u01b0ng du\u1ed7i th\u1eb3ng, ch\u00e2n m\u1edf r\u1ed9ng kho\u1ea3ng b\u1eb1ng vai. Th\u1edf ra v\u00e0 k\u00e9o d\u00e2y c\u00e1p xu\u1ed1ng ph\u00eda tr\u01b0\u1edbc, h\u01b0\u1edbng v\u1ec1 m\u1eb7t \u0111\u1ea5t, \u0111\u1ec3 d\u00e2y c\u00e1p \u0111i qua hai \u0111\u00f9i. H\u00edt v\u00e0o v\u00e0 \u0111\u01b0a tay v\u1ec1 v\u1ecb tr\u00ed c\u0169.<\/td>\"Tay<\/td><\/tr>
          G\u1eadp b\u1ee5ng (Crunch)<\/td>N\u1eb1m tr\u00ean th\u1ea3m, l\u01b0ng s\u00e1t m\u1eb7t s\u00e0n, hai ch\u00e2n t\u1ea1o th\u00e0nh g\u00f3c 45 \u0111\u1ed9, tay \u0111\u1eb7t sau g\u00e1y. Th\u1edf ra t\u1eeb t\u1eeb cu\u1ed9n b\u1ee5ng l\u00ean, c\u1ed5 gi\u1eef nguy\u00ean. H\u00edt v\u00e0o v\u00e0 thu v\u1ec1 v\u1ecb tr\u00ed c\u0169. <\/td>\"G\u1eadp<\/td><\/tr>
          C\u01a1 b\u1ee5ng d\u01b0\u1edbi (Lower legs lift)<\/td>N\u1eb1m tr\u00ean th\u1ea3m, l\u01b0ng s\u00e1t m\u1eb7t s\u00e0n, hai ch\u00e2n du\u1ed7i t\u1ea1o th\u00e0nh g\u00f3c 45 \u0111\u1ed9, tay xu\u00f4i theo th\u1ea3m. Th\u1edf ra, h\u1ea1 ch\u00e2n xu\u1ed1ng s\u00e1t m\u1eb7t th\u1ea3m sao cho l\u01b0ng kh\u00f4ng b\u1ecb v\u00f5ng. H\u00edt v\u00e0o v\u00e0 thu v\u1ec1 v\u1ecb tr\u00ed c\u0169.<\/td>\"C\u01a1<\/td><\/tr>
          Ch\u1ea1y b\u1ed9 v\u1edbi m\u00e1y 20 ph\u00fat <\/td>Kh\u1edfi \u0111\u1ed9ng m\u00e1y v\u00e0 b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9. N\u00ean ch\u1ea1y nh\u1eb9 nh\u00e0ng kho\u1ea3ng 5 ph\u00fat v\u00e0 t\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9.<\/td>\"Ch\u1ea1y<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

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

            \n
          • T\u00ean b\u00e0i t\u1eadp<\/strong>: Cardio nh\u1eb9 nh\u00e0ng<\/li>\n\n\n\n
          • T\u1ed5ng th\u1eddi gian<\/strong>: 20 ph\u00fat<\/li>\n<\/ul>\n\n\n\n
            T\u00ean b\u00e0i t\u1eadp\/\u0111\u1ed9ng t\u00e1c<\/strong><\/td>M\u00f4 t\u1ea3 \u0111\u1ed9ng t\u00e1c<\/strong><\/td>\u1ea2nh minh h\u1ecda<\/strong><\/td><\/tr>
            Ch\u1ea1y b\u1ed9 v\u1edbi m\u00e1y<\/td>Kh\u1edfi \u0111\u1ed9ng m\u00e1y v\u00e0 b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9. N\u00ean ch\u1ea1y nh\u1eb9 nh\u00e0ng kho\u1ea3ng 5 ph\u00fat v\u00e0 t\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9.<\/td>\"Ch\u1ea1y<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

            2. L\u1ecbch t\u1eadp gym 5 ng\u00e0y 1 tu\u1ea7n d\u00e0nh cho nam \u0111\u00e3 c\u00f3 kinh nghi\u1ec7m<\/strong><\/h2>\n\n\n\n

            Nam gi\u1edbi sau m\u1ed9t th\u1eddi gian t\u1eadp gym n\u00ean th\u1eed th\u00e1ch b\u1ea3n th\u00e2n h\u01a1n v\u1edbi nh\u1eefng b\u00e0i t\u1eadp n\u00e2ng cao v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh, gi\u00fap t\u0103ng c\u01a1, gi\u1ea3m m\u1ee1 nhanh ch\u00f3ng.<\/p>\n\n\n\n

            Bu\u1ed5i t\u1eadp<\/strong><\/td>T\u00ean nh\u00f3m c\u01a1 <\/strong><\/td>T\u00ean \u0111\u1ed9ng t\u00e1c <\/strong><\/td><\/tr>
            Bu\u1ed5i 1<\/td>Ng\u1ef1c – Vai – Tay sau<\/td>– K\u00e9o t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf nghi\u00eang (Incline dumbbell press)
            – \u0110\u1ea9y t\u1ea1 \u0111\u00f2n tr\u00ean gh\u1ebf nghi\u00eang (Incline bench press)
            – \u0110\u1ea9y ng\u1ef1c tr\u00ean v\u1edbi m\u00e1y tay (Incline chest press)
            – \u0110\u1ea9y ng\u1ef1c v\u1edbi m\u00e1y (Chest press machine)
            – \u0110\u1ea9y t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf ngang (Dumbbell bench press)
            – K\u00e9o thanh \u0111\u00f2n (Barbell row)
            – Ng\u1ed3i cu\u1ed9n tay tr\u01b0\u1edbc ki\u1ec3u c\u00e2y b\u00faa (Seated hammer curls)
            M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-12 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/strong><\/td><\/tr>
            Bu\u1ed5i 2<\/td>L\u01b0ng – Tay tr\u01b0\u1edbc<\/td>– K\u00e9o l\u01b0ng x\u00f4 v\u1edbi m\u00e1y (Lats Pulldown)
            – K\u00e9o t\u1ea1 \u0111\u01a1n t\u1eebng b\u00ean (Dumbbell row)
            – K\u00e9o d\u00e2y c\u00e1p cao t\u1eebng d\u00e2y (1 arm high cable row)
            – K\u00e9o thanh \u0111\u00f2n (Barbell row)
            – G\u1eadp l\u01b0ng tr\u00ean khung (Back extension)
            – Ng\u1ed3i cu\u1ed1n tay tr\u01b0\u1edbc v\u1edbi t\u1ea1 \u0111\u01a1n (Seated standard curls)
            – Ng\u1ed3i cu\u1ed9n tay tr\u01b0\u1edbc ki\u1ec3u c\u00e2y b\u00faa (Seated hammer curls)
            M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-12 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/strong><\/td><\/tr>
            Bu\u1ed5i 3<\/td>Ch\u00e2n – M\u00f4ng -B\u1ee5ng<\/td>– Squat v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell front squat)
            – Romanian deadlift v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Romanian deadlift)
            – \u0110\u00e1 \u0111\u00f9i v\u1edbi m\u00e1y (Seated leg extension)
            – \u0110\u1ee9ng nh\u00f3n ch\u00e2n v\u1edbi t\u1ea1 (Standing calf raise)
            – G\u1eadp b\u1ee5ng (Crunch)
            – C\u01a1 b\u1ee5ng d\u01b0\u1edbi (Lower legs lift)
            – G\u1eadp b\u1ee5ng nghi\u00eang tr\u00ean x\u00e0 (Pull up bar twist ab)
            M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-12 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/strong><\/td><\/tr>
            Bu\u1ed5i 4<\/td>Cardio <\/td>Ch\u1ea1y b\u1ed9 v\u1edbi m\u00e1y<\/td><\/tr>
            Bu\u1ed5i 5<\/td>L\u01b0ng – Tay tr\u01b0\u1edbc – B\u1ee5ng<\/td>– K\u00e9o thanh \u0111\u00f2n (Barbell row)
            – G\u1eadp l\u01b0ng tr\u00ean khung (Back extension)
            – Ng\u1ed3i cu\u1ed1n tay tr\u01b0\u1edbc v\u1edbi t\u1ea1 \u0111\u01a1n (Seated standard curls)
            – Ng\u1ed3i cu\u1ed9n tay tr\u01b0\u1edbc ki\u1ec3u c\u00e2y b\u00faa (Seated hammer curls)
            – G\u1eadp b\u1ee5ng (crunch)
            – G\u1eadp b\u1ee5ng ch\u00e9o (twist crunch)
            – G\u1eadp b\u1ee5ng nghi\u00eang (side crunch)
            M\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 8-12 reps\/set, l\u1eb7p l\u1ea1i 3 set<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
            \"L\u1ecbch
            L\u1ecbch t\u1eadp gym cho nam c\u00f3 kinh nghi\u1ec7m \u0111\u01b0\u1ee3c t\u0103ng l\u00ean v\u1ec1 s\u1ed1 l\u01b0\u1ee3ng v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp <\/em><\/figcaption><\/figure>\n\n\n\n

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