{"id":36512,"date":"2025-08-22T10:37:27","date_gmt":"2025-08-22T03:37:27","guid":{"rendered":"\/blog\/?p=36512"},"modified":"2025-08-22T10:40:22","modified_gmt":"2025-08-22T03:40:22","slug":"cac-bai-tap-chan-tai-phong-gym","status":"publish","type":"post","link":"\/blog\/cac-bai-tap-chan-tai-phong-gym\/","title":{"rendered":"12+ b\u00e0i t\u1eadp ch\u00e2n t\u1ea1i ph\u00f2ng gym hi\u1ec7u qu\u1ea3 chi ti\u1ebft cho t\u1eebng nh\u00f3m c\u01a1"},"content":{"rendered":"<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><em>Ch\u00e2n ch\u00ednh l\u00e0 n\u1ec1n t\u1ea3ng c\u1ee7a c\u01a1 th\u1ec3, m\u1ed9t \u0111\u00f4i ch\u00e2n kh\u1ecfe m\u1ea1nh kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t v\u00f3c d\u00e1ng c\u00e2n \u0111\u1ed1i, ph\u00e1 b\u1ecf h\u00ecnh \u1ea3nh &#8220;tr\u00ean to d\u01b0\u1edbi nh\u1ecf&#8221; m\u00e0 c\u00f2n l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh t\u1ed5ng th\u1ec3, t\u0103ng c\u01b0\u1eddng hi\u1ec7u su\u1ea5t trong h\u1ea7u h\u1ebft c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t kh\u00e1c. Vi\u1ec7c th\u1ef1c hi\u1ec7n <span style=\"font-weight: bold;\">c\u00e1c b\u00e0i t\u1eadp ch\u00e2n t\u1ea1i ph\u00f2ng gym<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> m\u1ed9t c\u00e1ch \u0111\u1ec1u \u0111\u1eb7n s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n, k\u00edch th\u00edch s\u1ea3n sinh c\u00e1c hormone t\u0103ng tr\u01b0\u1edfng quan tr\u1ecdng v\u00e0 x\u00e2y d\u1ef1ng m\u1ed9t n\u1ec1n t\u1ea3ng v\u1eefng ch\u1eafc cho m\u1ecdi m\u1ee5c ti\u00eau h\u00ecnh th\u1ec3.<\/span><\/em><\/p>\n<table style=\"border-spacing: 0; border-collapse: collapse; margin-right: auto; width: 100%;\">\n<tbody>\n<tr style=\"height: 355.5pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 450pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 0pt 0;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1c nh\u00f3m c\u01a1 ch\u00e2n c\u1ea7n t\u1eadp luy\u1ec7n<\/span><\/p>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1ec3 c\u00f3 m\u1ed9t \u0111\u00f4i ch\u00e2n ph\u00e1t tri\u1ec3n to\u00e0n di\u1ec7n, b\u1ea1n c\u1ea7n hi\u1ec3u r\u00f5 v\u00e0 t\u00e1c \u0111\u1ed9ng v\u00e0o \u0111\u1ea7y \u0111\u1ee7 c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh sau:<\/span><\/p>\n<ul class=\"lst-kix_v2icy25elt41-0 start\" style=\"padding: 0; margin: 0;\">\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">C\u01a1 \u0111\u00f9i tr\u01b0\u1edbc (Quadriceps):<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> N\u1eb1m \u1edf m\u1eb7t tr\u01b0\u1edbc c\u1ee7a \u0111\u00f9i, \u0111\u00e2y l\u00e0 nh\u00f3m c\u01a1 l\u1edbn c\u00f3 ch\u1ee9c n\u0103ng du\u1ed7i th\u1eb3ng ch\u00e2n, \u0111\u00f3ng vai tr\u00f2 ch\u00ednh trong c\u00e1c \u0111\u1ed9ng t\u00e1c nh\u01b0 squat, \u0111\u00e1 ch\u00e2n, ch\u1ea1y v\u00e0 nh\u1ea3y.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">C\u01a1 \u0111\u00f9i sau (Hamstring):<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> N\u1eb1m \u1edf m\u1eb7t sau c\u1ee7a \u0111\u00f9i, c\u00f3 nhi\u1ec7m v\u1ee5 g\u1eadp \u0111\u1ea7u g\u1ed1i v\u00e0 h\u1ed7 tr\u1ee3 du\u1ed7i h\u00f4ng. M\u1ed9t c\u01a1 \u0111\u00f9i sau kh\u1ecfe gi\u00fap c\u00e2n b\u1eb1ng l\u1ef1c v\u1edbi c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">C\u01a1 m\u00f4ng (Glutes):<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> L\u00e0 nh\u00f3m c\u01a1 l\u1edbn v\u00e0 m\u1ea1nh nh\u1ea5t c\u01a1 th\u1ec3, n\u1eb1m \u1edf v\u00f9ng m\u00f4ng. C\u01a1 m\u00f4ng ch\u1ecbu tr\u00e1ch nhi\u1ec7m du\u1ed7i h\u00f4ng, gi\u00fap b\u1ea1n \u0111\u1ee9ng th\u1eb3ng, ch\u1ea1y, leo c\u1ea7u thang. \u0110\u00e2y l\u00e0 nh\u00f3m c\u01a1 c\u1ef1c k\u1ef3 quan tr\u1ecdng quy\u1ebft \u0111\u1ecbnh s\u1ee9c m\u1ea1nh v\u00e0 v\u00f3c d\u00e1ng v\u00f2ng ba.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">C\u01a1 b\u1eafp ch\u00e2n (Calves):<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> N\u1eb1m \u1edf ph\u00eda sau c\u1eb3ng ch\u00e2n, gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c nh\u00f3n g\u00f3t, \u0111i l\u1ea1i, ch\u1ea1y nh\u1ea3y v\u00e0 gi\u1eef th\u0103ng b\u1eb1ng cho c\u01a1 th\u1ec3.<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 style=\"color: #2f33bf; font-weight: bold; display: inline-block; text-align: justify;\">1. C\u00e1c b\u00e0i t\u1eadp \u0111a kh\u1edbp ch\u00e2n (Compound Exercises)<\/h2>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\">\u0110\u00e2y l\u00e0 <span style=\"font-weight: bold;\">nh\u1eefng b\u00e0i t\u1eadp ch\u00e2n \u1edf ph\u00f2ng gym<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> quan tr\u1ecdng nh\u1ea5t, t\u00e1c \u0111\u1ed9ng l\u00ean nhi\u1ec1u nh\u00f3m c\u01a1 c\u00f9ng l\u00fac, gi\u00fap x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh v\u00e0 k\u00edch th\u01b0\u1edbc c\u01a1 b\u1eafp t\u1ed5ng th\u1ec3.<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #3643ba;\">Leg Press (\u0110\u1ea1p \u0111\u00f9i b\u1eb1ng m\u00e1y)<\/span><\/h3>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">T\u00e1c \u0111\u1ed9ng ch\u00ednh:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> T\u01b0\u01a1ng t\u1ef1 Squat, t\u00e1c \u0111\u1ed9ng m\u1ea1nh v\u00e0o c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc (quadriceps), c\u01a1 m\u00f4ng (glutes) v\u00e0 c\u01a1 \u0111\u00f9i sau (hamstrings), nh\u01b0ng gi\u1ea3m \u00e1p l\u1ef1c \u0111\u00e1ng k\u1ec3 l\u00ean c\u1ed9t s\u1ed1ng v\u00e0 l\u01b0ng d\u01b0\u1edbi.<\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: bold;\">B\u01b0\u1edbc 1:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Ng\u1ed3i v\u00e0o m\u00e1y \u0111\u1ea1p \u0111\u00f9i, t\u1ef1a l\u01b0ng v\u00e0 \u0111\u1eb7t ch\u00e2n r\u1ed9ng b\u1eb1ng vai l\u00ean b\u00e0n \u0111\u1ea1p.<\/span><\/li>\n<li><span style=\"font-weight: bold;\">B\u01b0\u1edbc 2:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> \u0110\u1ea9y m\u1ea1nh b\u00e0n \u0111\u1ea1p ra xa b\u1eb1ng g\u00f3t ch\u00e2n cho \u0111\u1ebfn khi ch\u00e2n g\u1ea7n du\u1ed7i th\u1eb3ng (kh\u00f4ng kh\u00f3a kh\u1edbp g\u1ed1i).<\/span><\/li>\n<li><span style=\"font-weight: bold;\">B\u01b0\u1edbc 3:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> T\u1eeb t\u1eeb co g\u1ed1i l\u1ea1i \u0111\u1ec3 h\u1ea1 t\u1ea1 v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u m\u1ed9t c\u00e1ch c\u00f3 ki\u1ec3m so\u00e1t.<\/span><\/li>\n<\/ul>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">M\u1eb9o:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> \u0110\u1eb7t ch\u00e2n cao \u0111\u1ec3 t\u1eadp trung v\u00e0o m\u00f4ng\/\u0111\u00f9i sau, \u0111\u1eb7t ch\u00e2n th\u1ea5p \u0111\u1ec3 t\u1eadp trung v\u00e0o \u0111\u00f9i tr\u01b0\u1edbc.<\/span><\/p>\n<div style=\"margin: 1em 0px;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36499 size-full\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/08\/unnamed-file-1942.png\" alt=\"B\u00e0i t\u1eadp t\u1eadp trung v\u00e0o nh\u00f3m c\u01a1 m\u00f4ng, \u0111\u00f9i sau, \u0111\u00f9i tr\u01b0\u1edbc - c\u00e1c b\u00e0i t\u1eadp ch\u00e2n t\u1ea1i ph\u00f2ng gym\" width=\"850\" height=\"500\" \/><\/div>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; padding: 10pt 0px 11pt; text-align: center;\"><em><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">B\u00e0i t\u1eadp t\u1eadp trung v\u00e0o nh\u00f3m c\u01a1 m\u00f4ng, \u0111\u00f9i sau, \u0111\u00f9i tr\u01b0\u1edbc<\/span><\/em><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #3643ba;\">Deadlift (T\u1eadp v\u1edbi t\u1ea1 \u0111\u00f2n)<\/span><\/h3>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">T\u00e1c \u0111\u1ed9ng ch\u00ednh: <\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">M\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp compound t\u1ed1t nh\u1ea5t, t\u00e1c \u0111\u1ed9ng l\u00ean to\u00e0n b\u1ed9 c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 chu\u1ed7i c\u01a1 sau bao g\u1ed3m c\u01a1 \u0111\u00f9i sau, c\u01a1 m\u00f4ng, v\u00e0 to\u00e0n b\u1ed9 ph\u1ea7n l\u01b0ng (l\u01b0ng d\u01b0\u1edbi, l\u01b0ng gi\u1eefa, x\u00f4).<\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 1:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> \u0110\u1ee9ng s\u00e1t thanh \u0111\u00f2n, h\u1ea1 h\u00f4ng, gi\u1eef l\u01b0ng th\u1eb3ng tuy\u1ec7t \u0111\u1ed1i v\u00e0 hai tay n\u1eafm l\u1ea5y thanh t\u1ea1.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 2:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> G\u1ed3ng ch\u1eb7t b\u1ee5ng, \u0111\u1ea1p m\u1ea1nh ch\u00e2n xu\u1ed1ng s\u00e0n, n\u00e2ng h\u00f4ng v\u00e0 vai l\u00ean c\u00f9ng l\u00fac \u0111\u1ec3 \u0111\u1ee9ng th\u1eb3ng. Gi\u1eef t\u1ea1 lu\u00f4n \u0111i s\u00e1t c\u01a1 th\u1ec3.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 3:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> H\u1ea1 t\u1ea1 b\u1eb1ng c\u00e1ch \u0111\u1ea9y h\u00f4ng ra sau tr\u01b0\u1edbc, sau \u0111\u00f3 m\u1edbi g\u1eadp g\u1ed1i, lu\u00f4n gi\u1eef l\u01b0ng th\u1eb3ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">Bi\u1ebfn th\u1ec3 RDL:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Gi\u1eef g\u1ed1i h\u01a1i ch\u00f9ng, ch\u1ec9 t\u1eadp trung \u0111\u1ea9y h\u00f4ng ra sau \u0111\u1ec3 c\u1ea3m nh\u1eadn c\u01a1 \u0111\u00f9i sau c\u0103ng ra.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">Bi\u1ebfn th\u1ec3 Stiff-Legged:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> T\u01b0\u01a1ng t\u1ef1 RDL nh\u01b0ng gi\u1eef ch\u00e2n th\u1eb3ng nh\u1ea5t c\u00f3 th\u1ec3.<\/span><\/li>\n<\/ul>\n<div style=\"margin: 1em 0px;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36500 size-full\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/08\/unnamed-file-1943.png\" alt=\"B\u00e0i t\u1eadp c\u01a1 m\u00f4ng v\u00e0 \u0111\u00f9i sau v\u1edbi t\u1ea1 \u0111\u00f2n\" width=\"850\" height=\"621\" \/><\/div>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; padding: 10pt 0px 11pt; text-align: center;\"><em><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">B\u00e0i t\u1eadp c\u01a1 m\u00f4ng v\u00e0 \u0111\u00f9i sau v\u1edbi t\u1ea1 \u0111\u00f2n <\/span><\/em><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #3643ba;\">Dumbbell Lunge (Ch\u00f9ng ch\u00e2n v\u1edbi t\u1ea1 \u0111\u01a1n)<\/span><\/h3>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">T\u00e1c \u0111\u1ed9ng ch\u00ednh:<\/span> K\u00edch th\u00edch hi\u1ec7u qu\u1ea3 c\u01a1 m\u00f4ng, \u0111\u00f9i tr\u01b0\u1edbc v\u00e0 \u0111\u00f9i sau. \u0110\u00e2y l\u00e0 m\u1ed9t trong <span style=\"font-weight: bold;\">c\u00e1c b\u00e0i t\u1eadp ch\u00e2n t\u1ea1i ph\u00f2ng gym<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng nh\u1ea5t.<\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 1:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> \u0110\u1ee9ng th\u1eb3ng, hai tay c\u1ea7m hai qu\u1ea3 t\u1ea1 \u0111\u01a1n th\u1ea3 l\u1ecfng hai b\u00ean th\u00e2n ng\u01b0\u1eddi. B\u01b0\u1edbc ch\u00e2n tr\u00e1i l\u00ean ph\u00eda tr\u01b0\u1edbc m\u1ed9t kho\u1ea3ng h\u1ee3p l\u00fd.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 2:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> H\u00edt v\u00e0o, t\u1eeb t\u1eeb h\u1ea1 th\u1ea5p c\u01a1 th\u1ec3 xu\u1ed1ng cho \u0111\u1ebfn khi c\u1ea3 hai \u0111\u1ea7u g\u1ed1i t\u1ea1o th\u00e0nh m\u1ed9t g\u00f3c 90 \u0111\u1ed9. \u0110\u1ea7u g\u1ed1i ch\u00e2n sau g\u1ea7n ch\u1ea1m s\u00e0n v\u00e0 \u0111\u1ea7u g\u1ed1i ch\u00e2n tr\u01b0\u1edbc kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i b\u00e0n ch\u00e2n.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 3:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Gi\u1eef 1 gi\u00e2y \u1edf v\u1ecb tr\u00ed th\u1ea5p nh\u1ea5t.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 4:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Th\u1edf ra, d\u1ed3n l\u1ef1c v\u00e0o g\u00f3t ch\u00e2n tr\u01b0\u1edbc \u0111\u1ec3 \u0111\u1ea9y ng\u01b0\u1eddi tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u. L\u1eb7p l\u1ea1i 8-12 l\u1ea7n cho m\u1ed7i b\u00ean ch\u00e2n.<\/span><\/li>\n<\/ul>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">Bi\u1ebfn th\u1ec3 Walking Lunges:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Thay v\u00ec l\u00f9i v\u1ec1, h\u00e3y b\u01b0\u1edbc ch\u00e2n sau l\u00ean \u0111\u1ec3 th\u1ef1c hi\u1ec7n b\u01b0\u1edbc ti\u1ebfp theo.<\/span><\/p>\n<div style=\"margin: 1em 0px;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36501 size-full\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/08\/unnamed-file-1944.png\" alt=\"B\u00e0i t\u1eadp ch\u00f9ng ch\u00e2n, c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p v\u1edbi t\u1ea1\" width=\"960\" height=\"480\" \/><\/div>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; padding: 10pt 0px 11pt; text-align: center;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"><em>B\u00e0i t\u1eadp ch\u00f9ng ch\u00e2n, c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p v\u1edbi t\u1ea1<\/em> <\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #3643ba;\">Barbell Squat (Squat g\u00e1nh t\u1ea1)<\/span><\/h3>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">T\u00e1c \u0111\u1ed9ng ch\u00ednh:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> C\u01a1 m\u00f4ng, \u0111\u00f9i tr\u01b0\u1edbc, \u0111\u00f9i sau, b\u1eafp ch\u00e2n.<\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 1:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Chu\u1ea9n b\u1ecb t\u01b0 th\u1ebf v\u1edbi 2 ch\u00e2n r\u1ed9ng b\u1eb1ng vai, m\u0169i ch\u00e2n h\u01a1i h\u01b0\u1edbng ra ngo\u00e0i theo h\u00ecnh ch\u1eef V. \u0110\u1eb7t thanh \u0111\u00f2n t\u1ea1 c\u00e2n b\u1eb1ng tr\u00ean vai, hai tay n\u1eafm thanh \u0111\u00f2n, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng ra ngo\u00e0i. Gi\u1eef m\u1eaft nh\u00ecn th\u1eb3ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 2:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> H\u00edt m\u1ed9t h\u01a1i th\u1eadt s\u00e2u, g\u1ed3ng ch\u1eb7t c\u01a1 b\u1ee5ng \u0111\u1ec3 c\u1ed1 \u0111\u1ecbnh th\u00e2n ng\u01b0\u1eddi v\u00e0 b\u1ea3o v\u1ec7 c\u1ed9t s\u1ed1ng, t\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng nh\u01b0 \u0111ang ng\u1ed3i tr\u00ean m\u1ed9t chi\u1ebfc gh\u1ebf v\u00f4 h\u00ecnh. \u0110\u1ea3m b\u1ea3o \u0111\u1ea7u g\u1ed1i kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i b\u00e0n ch\u00e2n.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 3:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Khi \u0111\u00f9i song song v\u1edbi s\u00e0n, si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng, d\u1ed3n l\u1ef1c v\u00e0o g\u00f3t ch\u00e2n v\u00e0 \u0111\u1ea9y m\u1ea1nh th\u00e2n ng\u01b0\u1eddi v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u. Th\u1edf ra khi b\u1ea1n g\u1ea7n \u0111\u1ee9ng th\u1eb3ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 4:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> L\u1eb7p l\u1ea1i 8-12 l\u1ea7n m\u1ed7i hi\u1ec7p.<\/span><\/li>\n<\/ul>\n<div style=\"margin: 1em 0px;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36502 size-full\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/08\/unnamed-file-1945.png\" alt=\"B\u00e0i t\u1eadp squat g\u00e1nh t\u1ea1\" width=\"1280\" height=\"720\" \/><\/div>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; padding: 10pt 0px 11pt; text-align: center;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"><em>B\u00e0i t\u1eadp squat g\u00e1nh t\u1ea1<\/em> <\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #3643ba;\">Box Step-up (B\u01b0\u1edbc l\u00ean b\u1ee5c)<\/span><\/h3>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">T\u00e1c \u0111\u1ed9ng ch\u00ednh:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> C\u01a1 m\u00f4ng, c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, c\u01a1 \u0111\u00f9i sau, c\u1ea3i thi\u1ec7n th\u0103ng b\u1eb1ng.<\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 1:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Chu\u1ea9n b\u1ecb m\u1ed9t chi\u1ebfc b\u1ee5c ho\u1eb7c gh\u1ebf v\u1eefng ch\u1eafc. \u0110\u1ee9ng th\u1eb3ng ng\u01b0\u1eddi tr\u01b0\u1edbc b\u1ee5c, hai tay c\u00f3 th\u1ec3 c\u1ea7m th\u00eam t\u1ea1 \u0111\u01a1n \u0111\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 2:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> \u0110\u1eb7t to\u00e0n b\u1ed9 b\u00e0n ch\u00e2n tr\u00e1i l\u00ean b\u1ee5c. D\u1ed3n l\u1ef1c v\u00e0o ch\u00e2n tr\u00e1i, si\u1ebft c\u01a1 m\u00f4ng v\u00e0 \u0111\u00f9i \u0111\u1ec3 n\u00e2ng c\u01a1 th\u1ec3 l\u00ean, \u0111\u01b0a ch\u00e2n ph\u1ea3i l\u00ean theo v\u00e0 \u0111\u1ee9ng th\u1eb3ng tr\u00ean b\u1ee5c.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 3:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Gi\u1eef th\u0103ng b\u1eb1ng 1-2 gi\u00e2y, sau \u0111\u00f3 t\u1eeb t\u1eeb h\u1ea1 ch\u00e2n ph\u1ea3i xu\u1ed1ng \u0111\u1ea5t m\u1ed9t c\u00e1ch c\u00f3 ki\u1ec3m so\u00e1t, ti\u1ebfp theo l\u00e0 ch\u00e2n tr\u00e1i.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 4:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> L\u1eb7p l\u1ea1i 8-10 l\u1ea7n cho m\u1ed9t b\u00ean ch\u00e2n r\u1ed3i \u0111\u1ed5i b\u00ean.<\/span><\/li>\n<\/ul>\n<div style=\"margin: 1em 0px;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36503 size-full\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/08\/unnamed-file-1946.png\" alt=\"B\u00e0i t\u1eadp b\u01b0\u1edbc l\u00ean b\u1ee5c t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u01a1 m\u00f4ng, \u0111\u00f9i tr\u01b0\u1edbc, \u0111\u00f9i sau to\u00e0n di\u1ec7n\" width=\"1200\" height=\"630\" \/><\/div>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; padding: 10pt 0px 11pt; text-align: center;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"><em>B\u00e0i t\u1eadp b\u01b0\u1edbc l\u00ean b\u1ee5c t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u01a1 m\u00f4ng, \u0111\u00f9i tr\u01b0\u1edbc, \u0111\u00f9i sau to\u00e0n di\u1ec7n<\/em> <\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #3643ba;\">Single Leg Squat with Dumbbell (Squat m\u1ed9t ch\u00e2n v\u1edbi t\u1ea1 \u0111\u01a1n)<\/span><\/h3>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">T\u00e1c \u0111\u1ed9ng ch\u00ednh:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> C\u01a1 \u0111\u00f9i sau, c\u01a1 m\u00f4ng, y\u00eau c\u1ea7u kh\u1ea3 n\u0103ng th\u0103ng b\u1eb1ng cao.<\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 1:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> \u0110\u1ee9ng c\u00e1ch m\u1ed9t b\u0103ng gh\u1ebf kho\u1ea3ng 2-3 b\u01b0\u1edbc ch\u00e2n. \u0110\u1eb7t mu b\u00e0n ch\u00e2n tr\u00e1i l\u00ean b\u0103ng gh\u1ebf ph\u00eda sau, hai tay c\u1ea7m t\u1ea1 \u0111\u01a1n tr\u01b0\u1edbc ng\u1ef1c.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 2:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Ch\u00e2n ph\u1ea3i l\u00e0m tr\u1ee5, b\u01b0\u1edbc v\u1ec1 ph\u00eda tr\u01b0\u1edbc m\u1ed9t ch\u00fat \u0111\u1ec3 c\u00f3 t\u01b0 th\u1ebf v\u1eefng ch\u1eafc.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 3:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> H\u00edt v\u00e0o, g\u1ed3ng b\u1ee5ng v\u00e0 t\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng cho \u0111\u1ebfn khi \u0111\u00f9i ch\u00e2n ph\u1ea3i song song v\u1edbi s\u00e0n.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 4:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> D\u1ed3n l\u1ef1c v\u00e0o g\u00f3t ch\u00e2n ph\u1ea3i, si\u1ebft m\u00f4ng v\u00e0 \u0111\u1ea9y ng\u01b0\u1eddi \u0111\u1ee9ng th\u1eb3ng l\u00ean. L\u1eb7p l\u1ea1i 8-12 l\u1ea7n cho m\u1ed7i b\u00ean ch\u00e2n.<\/span><\/li>\n<\/ul>\n<div style=\"margin: 1em 0px;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36504 size-full\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/08\/unnamed-file-1947.png\" alt=\"B\u00e0i t\u1eadp squat m\u1ed9t ch\u00e2n v\u1edbi t\u1ea1 \u0111\u01a1n\" width=\"850\" height=\"512\" \/><\/div>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; padding: 10pt 0px 11pt; text-align: center;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"><em>B\u00e0i t\u1eadp squat m\u1ed9t ch\u00e2n v\u1edbi t\u1ea1 \u0111\u01a1n<\/em> <\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #3643ba;\">Squat Jumping (Squat nh\u1ea3y)<\/span><\/h3>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">T\u00e1c \u0111\u1ed9ng ch\u00ednh:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> T\u0103ng s\u1ee9c m\u1ea1nh b\u00f9ng n\u1ed5, c\u1ea3i thi\u1ec7n s\u1ee9c b\u1eadt v\u00e0 \u0111\u1ed1t nhi\u1ec1u calo.<\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul class=\"lst-kix_ygb9z41i6d0v-0 start\" style=\"padding: 0px; margin: 0px; text-align: justify;\">\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 1:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai, m\u0169i ch\u00e2n h\u01b0\u1edbng th\u1eb3ng.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 2:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c Squat, h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng v\u1edbi l\u01b0ng th\u1eb3ng.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 3:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> T\u1eeb v\u1ecb tr\u00ed d\u01b0\u1edbi c\u00f9ng, d\u1ed3n l\u1ef1c v\u00e0o g\u00f3t ch\u00e2n v\u00e0 \u0111\u1ea9y ng\u01b0\u1eddi nh\u1ea3y l\u00ean cao nh\u1ea5t c\u00f3 th\u1ec3.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 4:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Ti\u1ebfp \u0111\u1ea5t nh\u1eb9 nh\u00e0ng b\u1eb1ng m\u0169i ch\u00e2n v\u00e0 ngay l\u1eadp t\u1ee9c tr\u1edf v\u1ec1 t\u01b0 th\u1ebf squat \u0111\u1ec3 th\u1ef1c hi\u1ec7n l\u1ea7n ti\u1ebfp theo. L\u1eb7p l\u1ea1i 10-15 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<div style=\"margin: 1em 0px;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36505 size-full\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/08\/unnamed-file-1948.png\" alt=\"B\u00e0i t\u1eadp squat nh\u1ea3y gi\u00fap t\u0103ng s\u1ee9c b\u1eadt, \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo\" width=\"850\" height=\"497\" \/><\/div>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; padding: 10pt 0px 11pt; text-align: center;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"><em>B\u00e0i t\u1eadp squat nh\u1ea3y gi\u00fap t\u0103ng s\u1ee9c b\u1eadt, \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo <\/em><\/span><\/p>\n<h2 style=\"color: #2f33bf; font-weight: bold; display: inline-block; text-align: justify;\">2. B\u00e0i t\u1eadp ch\u00e2n \u0111\u01a1n kh\u1edbp t\u1ea1i ph\u00f2ng gym (Isolation Exercises)<\/h2>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u00e0i t\u1eadp n\u00e0y t\u1eadp trung v\u00e0o m\u1ed9t nh\u00f3m c\u01a1 c\u1ee5 th\u1ec3, gi\u00fap t\u1ea1o \u0111\u1ed9 n\u00e9t v\u00e0 kh\u1eafc ph\u1ee5c \u0111i\u1ec3m y\u1ebfu tr\u00ean \u0111\u00f4i ch\u00e2n c\u1ee7a b\u1ea1n.<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #3643ba;\">Leg Extension (\u0110\u00e1 \u0111\u00f9i tr\u01b0\u1edbc)<\/span><\/h3>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">T\u00e1c \u0111\u1ed9ng ch\u00ednh:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> &#8220;C\u00f4 l\u1eadp&#8221; v\u00e0 t\u00e1c \u0111\u1ed9ng t\u1ed1i \u0111a v\u00e0o c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc (Quadriceps).<\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul class=\"lst-kix_xsdp5bvx3vbb-0 start\" style=\"padding: 0px; margin: 0px; text-align: justify;\">\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 1:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Ng\u1ed3i v\u00e0o m\u00e1y t\u1eadp, \u0111i\u1ec1u ch\u1ec9nh gh\u1ebf sao cho l\u01b0ng t\u1ef1a th\u1eb3ng, \u0111\u1ea7u g\u1ed1i \u1edf ngay m\u00e9p gh\u1ebf. \u0110\u1eb7t c\u1ed5 ch\u00e2n v\u00e0o b\u00ean d\u01b0\u1edbi \u0111\u1ec7m ch\u00e2n.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 2:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Ch\u1ecdn m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p, hai tay b\u00e1m v\u00e0o tay c\u1ea7m hai b\u00ean th\u00e0nh gh\u1ebf.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 3:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Th\u1edf ra, d\u00f9ng l\u1ef1c t\u1eeb c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc \u0111\u00e1 v\u00e0 du\u1ed7i th\u1eb3ng ch\u00e2n l\u00ean cao nh\u1ea5t c\u00f3 th\u1ec3. Gi\u1eef l\u1ea1i 1 gi\u00e2y \u1edf v\u1ecb tr\u00ed cao nh\u1ea5t, si\u1ebft ch\u1eb7t c\u01a1 \u0111\u00f9i.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 4:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> H\u00edt v\u00e0o, t\u1eeb t\u1eeb h\u1ea1 ch\u00e2n v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u m\u1ed9t c\u00e1ch c\u00f3 ki\u1ec3m so\u00e1t. L\u1eb7p l\u1ea1i 10-15 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<div style=\"margin: 1em 0px;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36506 size-full\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/08\/unnamed-file-1949.png\" alt=\"B\u00e0i t\u1eadp \u0111\u00e1 \u0111\u00f9i tr\u01b0\u1edbc v\u1edbi m\u00e1y t\u1ea1i ph\u00f2ng gym t\u00e1c \u0111\u1ed9ng t\u1ed1i \u0111a v\u00e0o c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc\" width=\"850\" height=\"600\" \/><\/div>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; padding: 10pt 0px 11pt; text-align: center;\"><em><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">B\u00e0i t\u1eadp \u0111\u00e1 \u0111\u00f9i tr\u01b0\u1edbc v\u1edbi m\u00e1y t\u1ea1i ph\u00f2ng gym t\u00e1c \u0111\u1ed9ng t\u1ed1i \u0111a v\u00e0o c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc<\/span><\/em><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #3643ba;\">Hip Thrust (\u0110\u1ea9y h\u00f4ng v\u1edbi t\u1ea1)<\/span><\/h3>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">T\u00e1c \u0111\u1ed9ng ch\u00ednh:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> \u0110\u01b0\u1ee3c m\u1ec7nh danh l\u00e0 &#8220;vua c\u1ee7a c\u00e1c b\u00e0i t\u1eadp m\u00f4ng&#8221;, t\u1eadp trung t\u1ed1i \u0111a v\u00e0o c\u01a1 m\u00f4ng (Glutes), gi\u00fap v\u00f2ng ba c\u0103ng tr\u00f2n, s\u0103n ch\u1eafc. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp kh\u00f4ng th\u1ec3 thi\u1ebfu trong danh s\u00e1ch c\u00e1c b\u00e0i t\u1eadp ch\u00e2n t\u1ea1i ph\u00f2ng gym. <\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul class=\"lst-kix_ny7g0wkr3tj8-0 start\" style=\"padding: 0px; margin: 0px; text-align: justify;\">\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 1:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Ng\u1ed3i d\u01b0\u1edbi s\u00e0n, l\u01b0ng t\u1ef1a v\u00e0o c\u1ea1nh m\u1ed9t chi\u1ebfc gh\u1ebf ph\u1eb3ng.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 2:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> \u0110\u1eb7t thanh t\u1ea1 \u0111\u00f2n ngang h\u00f4ng (n\u00ean c\u00f3 \u0111\u1ec7m l\u00f3t). Co \u0111\u1ea7u g\u1ed1i, \u0111\u1eb7t hai b\u00e0n ch\u00e2n ph\u1eb3ng tr\u00ean s\u00e0n.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 3:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng v\u00e0 c\u01a1 b\u1ee5ng, \u0111\u1ea9y h\u00f4ng l\u00ean cao cho \u0111\u1ebfn khi th\u00e2n ng\u01b0\u1eddi t\u1eeb vai \u0111\u1ebfn \u0111\u1ea7u g\u1ed1i t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 4:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Gi\u1eef 1-2 gi\u00e2y \u1edf \u0111\u1ec9nh, sau \u0111\u00f3 t\u1eeb t\u1eeb h\u1ea1 h\u00f4ng v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u. L\u1eb7p l\u1ea1i 8-12 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<div style=\"margin: 1em 0px;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36507 size-full\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/08\/unnamed-file-1950.png\" alt=\"\u0110\u1ea9y h\u00f4ng v\u1edbi t\u1ea1 gi\u00fap t\u00e1c \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 l\u00ean nh\u00f3m c\u01a1 m\u00f4ng\" width=\"850\" height=\"506\" \/><\/div>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; padding: 10pt 0px 11pt; text-align: center;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"><em>\u0110\u1ea9y h\u00f4ng v\u1edbi t\u1ea1 gi\u00fap t\u00e1c \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 l\u00ean nh\u00f3m c\u01a1 m\u00f4ng<\/em> <\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #3643ba;\">Leg Curl (Cu\u1ed1n \u0111\u00f9i sau)<\/span><\/h3>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">T\u00e1c \u0111\u1ed9ng ch\u00ednh:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> T\u1ea5n c\u00f4ng tr\u1ef1c ti\u1ebfp v\u00e0o c\u01a1 \u0111\u00f9i sau (Hamstrings).<\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1c bi\u1ebfn th\u1ec3:<\/span><\/p>\n<ul class=\"lst-kix_fuaeenp0de0t-0 start\" style=\"padding: 0px; margin: 0px; text-align: justify;\">\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">Seated Leg Curl (Ng\u1ed3i cu\u1ed1n \u0111\u00f9i sau):<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Ng\u1ed3i v\u00e0o m\u00e1y, d\u00f9ng g\u00f3t ch\u00e2n k\u00e9o thanh \u0111\u1ec7m xu\u1ed1ng s\u00e2u h\u1ebft bi\u00ean \u0111\u1ed9 r\u1ed3i t\u1eeb t\u1eeb tr\u1ea3 v\u1ec1.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">Lying Leg Curl (N\u1eb1m cu\u1ed1n \u0111\u00f9i sau):<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> N\u1eb1m s\u1ea5p tr\u00ean m\u00e1y, th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c t\u01b0\u01a1ng t\u1ef1.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">Dumbbell Leg Curl (N\u1eb1m cu\u1ed1n \u0111\u00f9i v\u1edbi t\u1ea1 \u0111\u01a1n):<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> N\u1eb1m s\u1ea5p tr\u00ean gh\u1ebf ph\u1eb3ng, k\u1eb9p m\u1ed9t qu\u1ea3 t\u1ea1 \u0111\u01a1n gi\u1eefa hai l\u00f2ng b\u00e0n ch\u00e2n, co ch\u00e2n n\u00e2ng t\u1ea1 l\u00ean \u0111\u1ebfn khi \u0111\u1ea7u g\u1ed1i vu\u00f4ng g\u00f3c r\u1ed3i h\u1ea1 xu\u1ed1ng.<\/span><\/li>\n<\/ul>\n<div style=\"margin: 1em 0px;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36508 size-full\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/08\/unnamed-file-1951.png\" alt=\"B\u00e0i t\u1eadp t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn nh\u00f3m c\u01a1 \u0111\u00f9i sau\" width=\"850\" height=\"450\" \/><\/div>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; padding: 10pt 0px 11pt; text-align: center;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"><em>B\u00e0i t\u1eadp t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn nh\u00f3m c\u01a1 \u0111\u00f9i sau<\/em> <\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #3643ba;\">Calf Raise (Nh\u00f3n g\u00f3t)<\/span><\/h3>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">T\u00e1c \u0111\u1ed9ng ch\u00ednh:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp ch\u00e2n (Calves).<\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">Bi\u1ebfn th\u1ec3 v\u1edbi m\u00e1y: <\/span><\/p>\n<ul class=\"lst-kix_nhr7bdjtp0xe-0 start\" style=\"padding: 0px; margin: 0px; text-align: justify;\">\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 1:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Ng\u1ed3i v\u00e0o m\u00e1y Leg Press, \u0111\u1eb7t n\u1eeda tr\u00ean c\u1ee7a b\u00e0n ch\u00e2n (ph\u1ea7n m\u0169i ch\u00e2n) v\u00e0o m\u00e9p d\u01b0\u1edbi c\u1ee7a b\u00e0n \u0111\u1ea1p.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 2:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Du\u1ed7i th\u1eb3ng ch\u00e2n (nh\u01b0ng kh\u00f4ng kh\u00f3a kh\u1edbp g\u1ed1i), d\u00f9ng l\u1ef1c t\u1eeb m\u0169i ch\u00e2n \u0111\u1ea9y b\u00e0n \u0111\u1ea1p ra xa.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 3:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> T\u1eeb t\u1eeb g\u1eadp c\u1ed5 ch\u00e2n l\u1ea1i \u0111\u1ec3 g\u00f3t ch\u00e2n l\u00f9i v\u1ec1 ph\u00eda sau, c\u1ea3m nh\u1eadn c\u01a1 b\u1eafp ch\u00e2n c\u0103ng ra.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 4:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> L\u1eb7p l\u1ea1i 15-20 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<div style=\"margin: 1em 0px;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36509 size-full\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/08\/unnamed-file-1952.png\" alt=\"B\u00e0i t\u1eadp nh\u00f3m g\u00f3t \u0111\u01b0\u1ee3c bi\u1ebfn th\u1ec3 v\u1edbi m\u00e1y Leg Press t\u1ea1i ph\u00f2ng gym\" width=\"900\" height=\"600\" \/><\/div>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; padding: 10pt 0px 11pt; text-align: center;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"><em>B\u00e0i t\u1eadp nh\u00f3m g\u00f3t \u0111\u01b0\u1ee3c bi\u1ebfn th\u1ec3 v\u1edbi m\u00e1y Leg Press t\u1ea1i ph\u00f2ng gym<\/em> <\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #3643ba;\">Cable Back Kick (\u0110\u00e1 ch\u00e2n ra sau v\u1edbi c\u00e1p)<\/span><\/h3>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">T\u00e1c \u0111\u1ed9ng ch\u00ednh:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> R\u1ea5t hi\u1ec7u qu\u1ea3 cho c\u01a1 m\u00f4ng v\u00e0 m\u1ed9t ph\u1ea7n c\u01a1 \u0111\u00f9i sau.<\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul class=\"lst-kix_9bb8keppd1oy-0 start\" style=\"padding: 0px; margin: 0px; text-align: justify;\">\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 1:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> \u0110\u1ee9ng \u0111\u1ed1i m\u1eb7t v\u1edbi m\u00e1y k\u00e9o c\u00e1p, g\u1eafn m\u1ed9t v\u00f2ng \u0111ai v\u00e0o c\u1ed5 ch\u00e2n v\u00e0 m\u00f3c v\u00e0o d\u00e2y c\u00e1p \u1edf m\u1ee9c th\u1ea5p nh\u1ea5t.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 2:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> H\u01a1i nghi\u00eang ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc, hai tay b\u00e1m v\u00e0o m\u00e1y \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng. H\u00edt v\u00e0o, g\u1ed3ng b\u1ee5ng v\u00e0 \u0111\u00e1 th\u1eb3ng ch\u00e2n \u0111\u00e3 g\u1eafn c\u00e1p ra sau cao nh\u1ea5t c\u00f3 th\u1ec3, gi\u1eef l\u01b0ng th\u1eb3ng.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 3:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Th\u1edf ra v\u00e0 si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng \u1edf v\u1ecb tr\u00ed cao nh\u1ea5t.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 32pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: justify; padding: 10pt 0 0pt 0pt;\"><span style=\"font-weight: bold;\">B\u01b0\u1edbc 4:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> T\u1eeb t\u1eeb h\u1ea1 ch\u00e2n v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u. L\u1eb7p l\u1ea1i 12-15 l\u1ea7n r\u1ed3i \u0111\u1ed5i ch\u00e2n.<\/span><\/li>\n<\/ul>\n<div style=\"margin: 1em 0px;\"><em><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36510 size-full\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/08\/unnamed-file-1953.png\" alt=\"B\u00e0i t\u1eadp \u0111\u00e1 ch\u00e2n sau v\u1edbi c\u00e1p t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn nh\u00f3m c\u01a1 \u0111\u00f9i sau v\u00e0 c\u01a1 m\u00f4ng\" width=\"850\" height=\"544\" \/><\/em><\/div>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; padding: 10pt 0px 11pt; text-align: center;\"><em><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">B\u00e0i t\u1eadp \u0111\u00e1 ch\u00e2n sau v\u1edbi c\u00e1p t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn nh\u00f3m c\u01a1 \u0111\u00f9i sau v\u00e0 c\u01a1 m\u00f4ng<\/span><\/em><\/p>\n<h2 style=\"color: #2f33bf; font-weight: bold; display: inline-block; text-align: justify;\">3. G\u1ee3i \u00fd l\u1ecbch t\u1eadp m\u1eabu<\/h2>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\">B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o l\u1ecbch t\u1eadp <span style=\"font-weight: bold;\">c\u00e1c b\u00e0i t\u1eadp ch\u00e2n \u1edf ph\u00f2ng gym<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> d\u01b0\u1edbi \u0111\u00e2y, t\u00f9y ch\u1ec9nh theo m\u1ee5c ti\u00eau v\u00e0 th\u1ec3 tr\u1ea1ng c\u00e1 nh\u00e2n.<\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">D\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u (2 bu\u1ed5i\/tu\u1ea7n, t\u1eadp trung v\u00e0o k\u1ef9 thu\u1eadt):<\/span><\/p>\n<table style=\"border-spacing: 0; border-collapse: collapse; margin-right: auto; width: 100%;\">\n<tbody>\n<tr style=\"height: 51pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 223.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">B\u00e0i T\u1eadp<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 207pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">S\u1ed1 Hi\u1ec7p x S\u1ed1 L\u1ea7n<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 51pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 223.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Goblet Squat<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 207pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3 x 10-12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 51pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 223.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Leg Press<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 207pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3 x 12-15<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 51pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 223.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Lying Leg Curl<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 207pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3 x 12-15<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 51pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 223.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Standing Calf Raise<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 207pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3 x 15-20<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div style=\"margin: 1em 0px;\"><em><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36511 size-full\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/08\/unnamed-file-1954.png\" alt=\"\u0110\u1ec3 bu\u1ed5i t\u1eadp ch\u00e2n hi\u1ec7u qu\u1ea3, b\u1ea1n n\u00ean ph\u00e2n b\u1ed5 t\u1eadp \u0111\u1ec1u c\u00e1c nh\u00f3m c\u01a1\" width=\"1000\" height=\"667\" \/><\/em><\/div>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; padding: 10pt 0px 11pt; text-align: center;\"><em><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1ec3 bu\u1ed5i t\u1eadp ch\u00e2n hi\u1ec7u qu\u1ea3, b\u1ea1n n\u00ean ph\u00e2n b\u1ed5 t\u1eadp \u0111\u1ec1u c\u00e1c nh\u00f3m c\u01a1 <\/span><\/em><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">D\u00e0nh cho ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 kinh nghi\u1ec7m (T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 k\u00edch th\u01b0\u1edbc):<\/span><\/p>\n<table style=\"border-spacing: 0; border-collapse: collapse; margin-right: auto; width: 100%;\">\n<tbody>\n<tr style=\"height: 51pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 209.2pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">B\u00e0i T\u1eadp<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 225pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">S\u1ed1 Hi\u1ec7p x S\u1ed1 L\u1ea7n<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 51pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 209.2pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Barbell Back Squat<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 225pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">4 x 6-8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 51pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 209.2pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Romanian Deadlift<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 225pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3 x 8-10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 51pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 209.2pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Dumbbell Lunges<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 225pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3 x 10-12 (m\u1ed7i ch\u00e2n)<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 51pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 209.2pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Leg Extension<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 225pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">3 x 12-15<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 51pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 209.2pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Hip Thrust<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 225pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">4 x 8-12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 51pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 209.2pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Seated Calf Raise<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 225pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 11pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">4 x 15-20<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 style=\"color: #2f33bf; font-weight: bold; display: inline-block; text-align: justify;\">4. Nh\u1eefng L\u01b0u \u00dd Quan Tr\u1ecdng<\/h2>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">Kh\u1edfi \u0111\u1ed9ng (Warm-up):<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Lu\u00f4n d\u00e0nh 5-10 ph\u00fat kh\u1edfi \u0111\u1ed9ng chung (nh\u01b0 \u0111i b\u1ed9, \u0111\u1ea1p xe) v\u00e0 kh\u1edfi \u0111\u1ed9ng chuy\u00ean bi\u1ec7t (xoay kh\u1edbp g\u1ed1i, h\u00e1ng, c\u1ed5 ch\u00e2n, squat kh\u00f4ng t\u1ea1) \u0111\u1ec3 l\u00e0m n\u00f3ng c\u01a1 th\u1ec3 v\u00e0 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">K\u1ef9 thu\u1eadt l\u00e0 tr\u00ean h\u1ebft:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> \u0110\u1eebng hy sinh k\u1ef9 thu\u1eadt \u0111\u1ec3 n\u00e2ng t\u1ea1 n\u1eb7ng h\u01a1n. H\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi m\u1ee9c t\u1ea1 v\u1eeba ph\u1ea3i \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o b\u1ea1n th\u1ef1c hi\u1ec7n \u0111\u00fang form. Sai k\u1ef9 thu\u1eadt l\u00e0 nguy\u00ean nh\u00e2n h\u00e0ng \u0111\u1ea7u d\u1eabn \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">Gi\u00e3n c\u01a1 (Stretching):<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> Sau m\u1ed7i bu\u1ed5i t\u1eadp, h\u00e3y d\u00e0nh 5-10 ph\u00fat \u0111\u1ec3 gi\u00e3n c\u00e1c nh\u00f3m c\u01a1 ch\u00e2n. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m \u0111au nh\u1ee9c, t\u0103ng \u0111\u1ed9 linh ho\u1ea1t v\u00e0 \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i.<\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\"><span style=\"font-weight: bold;\">Dinh d\u01b0\u1ee1ng v\u00e0 ngh\u1ec9 ng\u01a1i:<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> C\u01a1 b\u1eafp \u0111\u01b0\u1ee3c x\u00e2y d\u1ef1ng v\u00e0 ph\u00e1t tri\u1ec3n trong l\u00fac b\u1ea1n ngh\u1ec9 ng\u01a1i, kh\u00f4ng ph\u1ea3i l\u00fac t\u1eadp. H\u00e3y \u0111\u1ea3m b\u1ea3o ng\u1ee7 \u0111\u1ee7 gi\u1ea5c (7-8 ti\u1ebfng\/\u0111\u00eam) v\u00e0 cung c\u1ea5p \u0111\u1ee7 protein c\u00f9ng c\u00e1c d\u01b0\u1ee1ng ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3.<\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 11pt;\">\u0110\u1ec3 h\u00e0nh tr\u00ecnh t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n h\u01a1n, \u0111\u1eebng qu\u00ean trang b\u1ecb cho m\u00ecnh nh\u1eefng ph\u1ee5 ki\u1ec7n t\u1eadp gym ch\u1ea5t l\u01b0\u1ee3ng nh\u01b0 \u0111ai l\u01b0ng, b\u0103ng qu\u1ea5n g\u1ed1i hay g\u0103ng tay. <span style=\"font-weight: bold;\">Tham kh\u1ea3o ngay c\u00e1c s\u1ea3n ph\u1ea9m v\u00e0 ph\u1ee5 ki\u1ec7n h\u1ed7 tr\u1ee3 t\u1eadp luy\u1ec7n t\u1ea1i<\/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\/\" target=\"_blank\" rel=\"noopener\">Decathlon!<\/a><\/span><\/p>\n<p style=\"margin: 0px; color: #000000; orphans: 2; widows: 2; text-align: justify; padding: 10pt 0px 0pt;\"><em>H\u00e0nh tr\u00ecnh x\u00e2y d\u1ef1ng m\u1ed9t \u0111\u00f4i ch\u00e2n v\u1eefng ch\u1eafc v\u00e0 m\u1ed9t th\u00e2n h\u00ecnh c\u00e2n \u0111\u1ed1i \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean tr\u00ec v\u00e0 ki\u1ebfn th\u1ee9c \u0111\u00fang \u0111\u1eafn. Hy v\u1ecdng r\u1eb1ng v\u1edbi danh s\u00e1ch <span style=\"font-weight: bold;\">c\u00e1c b\u00e0i t\u1eadp ch\u00e2n t\u1ea1i ph\u00f2ng gym<\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn chi ti\u1ebft t\u1eeb \u0111a kh\u1edbp \u0111\u1ebfn \u0111\u01a1n kh\u1edbp, b\u1ea1n \u0111\u00e3 c\u00f3 \u0111\u1ee7 c\u00f4ng c\u1ee5 \u0111\u1ec3 chinh ph\u1ee5c &#8220;leg day&#8221; m\u1ed9t c\u00e1ch t\u1ef1 tin v\u00e0 hi\u1ec7u qu\u1ea3. <\/span><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ch\u00e2n ch\u00ednh l\u00e0 n\u1ec1n t\u1ea3ng c\u1ee7a c\u01a1 th\u1ec3, m\u1ed9t \u0111\u00f4i ch\u00e2n kh\u1ecfe m\u1ea1nh kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t v\u00f3c d\u00e1ng c\u00e2n \u0111\u1ed1i, ph\u00e1 b\u1ecf&hellip;<\/p>\n","protected":false},"author":5,"featured_media":36593,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[23],"tags":[],"class_list":["post-36512","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tu-van-tap-gym"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2025\/08\/cac-bai-tap-chan-tai-phong-gym.jpg",810,455,false],"thumbnail":["\/blog\/wp-content\/uploads\/2025\/08\/cac-bai-tap-chan-tai-phong-gym-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2025\/08\/cac-bai-tap-chan-tai-phong-gym-300x169.jpg",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2025\/08\/cac-bai-tap-chan-tai-phong-gym-768x431.jpg",768,431,true],"large":["\/blog\/wp-content\/uploads\/2025\/08\/cac-bai-tap-chan-tai-phong-gym.jpg",810,455,false],"1536x1536":["\/blog\/wp-content\/uploads\/2025\/08\/cac-bai-tap-chan-tai-phong-gym.jpg",810,455,false],"2048x2048":["\/blog\/wp-content\/uploads\/2025\/08\/cac-bai-tap-chan-tai-phong-gym.jpg",810,455,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2025\/08\/cac-bai-tap-chan-tai-phong-gym-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":"Ch\u00e2n ch\u00ednh l\u00e0 n\u1ec1n t\u1ea3ng c\u1ee7a c\u01a1 th\u1ec3, m\u1ed9t \u0111\u00f4i ch\u00e2n kh\u1ecfe m\u1ea1nh kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t v\u00f3c d\u00e1ng c\u00e2n \u0111\u1ed1i, ph\u00e1 b\u1ecf&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/36512","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=36512"}],"version-history":[{"count":6,"href":"\/blog\/wp-json\/wp\/v2\/posts\/36512\/revisions"}],"predecessor-version":[{"id":36592,"href":"\/blog\/wp-json\/wp\/v2\/posts\/36512\/revisions\/36592"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/36593"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=36512"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=36512"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=36512"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}