{"id":4736,"date":"2023-11-22T02:41:00","date_gmt":"2023-11-21T19:41:00","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=4736"},"modified":"2023-11-22T02:41:00","modified_gmt":"2023-11-21T19:41:00","slug":"tap-gym-bao-lau-thi-len-co","status":"publish","type":"post","link":"\/blog\/tap-gym-bao-lau-thi-len-co\/","title":{"rendered":"T\u1eadp gym bao l\u00e2u th\u00ec l\u00ean c\u01a1? Kh\u00e1m ph\u00e1 ph\u01b0\u01a1ng ph\u00e1p t\u1eadp hi\u1ec7u qu\u1ea3\u00a0"},"content":{"rendered":"\n<p><strong><em>T\u1eadp gym bao l\u00e2u th\u00ec l\u00ean c\u01a1<\/em><\/strong><em> l\u00e0 v\u1ea5n \u0111\u1ec1 m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi th\u1eafc m\u1eafc trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp c\u1ee7a m\u00ecnh. Th\u1eddi gian luy\u1ec7n t\u1eadp c\u1ea7n thi\u1ebft \u0111\u1ec3 l\u00ean c\u01a1 c\u00f3 b\u1ecb h\u01b0\u1edfng b\u1edfi nh\u1eefng y\u1ebfu t\u1ed1 v\u00e0 \u0111\u00e2u l\u00e0 ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 d\u00e0nh cho gymer? C\u00f9ng Decathlon kh\u00e1m ph\u00e1 ngay trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y!<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. T\u1eadp gym bao l\u00e2u th\u00ec l\u00ean c\u01a1?&nbsp;<\/h2>\n\n\n\n<p class=\"has-background\" style=\"background-color:#e2eefa\"><strong>Theo c\u00e1c HLV, sau kho\u1ea3ng 6 th\u00e1ng \u0111\u1ebfn 1 n\u0103m t\u1eadp luy\u1ec7n b\u1ea1n s\u1ebd c\u00f3 k\u1ebft qu\u1ea3 t\u0103ng c\u01a1 b\u1eafp r\u00f5 r\u1ec7t.<\/strong><\/p>\n\n\n\n<p>Tuy nhi\u00ean, vi\u1ec7c t\u0103ng c\u01a1 nhanh hay ch\u1eadm c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 kh\u00e1c nhau nh\u01b0:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">B\u00e0i t\u1eadp v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n<\/h3>\n\n\n\n<p>T\u1eadp luy\u1ec7n \u0111\u00fang b\u00e0i t\u1eadp l\u00e0 m\u1ea5u ch\u1ed1t gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n c\u00e1c nh\u00f3m c\u01a1 nhanh ch\u00f3ng thay v\u00ec nh\u1eefng b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n nh\u01b0 hiit hay cardio. Th\u00f4ng th\u01b0\u1eddng, \u0111\u1ec3 nhanh l\u00ean c\u01a1, c\u00e1c hu\u1ea5n luy\u1ec7n vi\u00ean th\u01b0\u1eddng k\u1ebft h\u1ee3p gi\u1eefa:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>C\u00e1c b\u00e0i t\u1eadp l\u1edbn (nh\u01b0 Deadlift, Squat, Pull up,..) <\/strong>\u0111\u1ec3 v\u1eadn \u0111\u1ed9ng m\u1ed9t l\u01b0\u1ee3ng l\u1edbn c\u01a1 b\u1eafp, gi\u00fap<strong> t\u0103ng c\u01a1 nhanh<\/strong> m\u00e0 kh\u00f4ng t\u1ed1n nhi\u1ec1u th\u1eddi gian.&nbsp;<\/li>\n\n\n\n<li><strong>C\u00e1c b\u00e0i t\u1eadp Isolon (chuy\u00ean bi\u1ec7t cho t\u1eebng nh\u00f3m c\u01a1)<\/strong> \u0111\u1ec3 h\u01b0\u1edbng \u0111\u1ebfn ch\u00ednh x\u00e1c nh\u00f3m c\u01a1 b\u1ea1n c\u1ea7n h\u01b0\u1edbng \u0111\u1ebfn.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>\u0110\u1ed1i v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp, v\u1edbi nh\u1eefng ng\u01b0\u1eddi t\u1eadp \u0111\u1ec1u \u0111\u1eb7n <strong>3 ng\u00e0y\/tu\u1ea7n, m\u1ed7i ng\u00e0y 1 &#8211; 2 ti\u1ebfng<\/strong> th\u00ec c\u01a1 th\u1ec3 s\u1ebd \u0111\u1ea1t \u0111\u01b0\u1ee3c s\u1ef1 thay \u0111\u1ed5i r\u00f5 r\u1ec7t ch\u1ec9 sau <strong>1 &#8211; 2 th\u00e1ng<\/strong>. Theo<a href=\"https:\/\/www.healthline.com\/health\/how-long-does-it-take-to-build-muscle#strength-training:~:text=Spending%20your%20whole%20day%20in%20the%20gym%20isn%E2%80%99t%20necessary%20to%20build%20muscle.%20Weight%20training%20for%2020%20to%2030%20minutes%2C%202%20to%203%20times%20a%20week%20is%20enough%20to%20see%20results\" target=\"_blank\" rel=\"noreferrer noopener\"> Healthline<\/a>, vi\u1ec7c t\u1eadp t\u1ea1 t\u1eeb 20 &#8211; 30 ph\u00fat trong 2 \u0111\u1ebfn 3 tu\u1ea7n c\u0169ng s\u1ebd mang l\u1ea1i nh\u1eefng k\u1ebft qu\u1ea3 thay \u0111\u1ed5i nhanh ch\u00f3ng.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/thoi-gian-len-co-phu-thuoc-nhieu-vao-bai-tap-gym-va-cuong-do.png\" alt=\"Th\u1eddi gian l\u00ean c\u01a1 ph\u1ee5 thu\u1ed9c nhi\u1ec1u v\u00e0o b\u00e0i t\u1eadp v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp c\u1ee7a b\u1ea1n\u00a0\" class=\"wp-image-4760\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/thoi-gian-len-co-phu-thuoc-nhieu-vao-bai-tap-gym-va-cuong-do.png 850w, \/blog\/wp-content\/uploads\/2023\/12\/thoi-gian-len-co-phu-thuoc-nhieu-vao-bai-tap-gym-va-cuong-do-300x200.png 300w, \/blog\/wp-content\/uploads\/2023\/12\/thoi-gian-len-co-phu-thuoc-nhieu-vao-bai-tap-gym-va-cuong-do-768x512.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Th\u1eddi gian l\u00ean c\u01a1 ph\u1ee5 thu\u1ed9c nhi\u1ec1u v\u00e0o b\u00e0i t\u1eadp v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp c\u1ee7a b\u1ea1n<\/em>&nbsp;<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Nh\u00f3m c\u01a1 b\u1ea1n mu\u1ed1n c\u1ea3i thi\u1ec7n<\/h3>\n\n\n\n<p>Th\u1ef1c t\u1ebf, m\u1ed7i nh\u00f3m c\u01a1 s\u1ebd c\u1ea7n c\u00f3 th\u1eddi gian v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n kh\u00e1c nhau \u0111\u1ec3 c\u00f3 th\u1ec3 l\u00ean c\u01a1.<\/p>\n\n\n\n<figure class=\"wp-block-table\">\n<table style=\"width: 100%; height: 223px;\" border=\"1\" cellspacing=\"0\">\n<tbody>\n<tr style=\"height: 23px;\">\n<td style=\"width: 14.881%; text-align: center; height: 23px;\"><strong>Nh\u00f3m c\u01a1<\/strong><\/td>\n<td style=\"width: 85%; text-align: center; height: 23px;\"><strong>Th\u1eddi gian t\u1eadp gym t\u1ed1i thi\u1ec3u \u0111\u1ec3 l\u00ean c\u01a1<\/strong><\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"width: 14.881%; height: 23px;\">C\u01a1 tay<\/td>\n<td style=\"width: 85%; height: 23px;\"><strong>Th\u1eddi gian l\u00ean c\u01a1: <\/strong>Kho\u1ea3ng 3 th\u00e1ng<strong>C\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp: <\/strong>45 ph\u00fat\/bu\u1ed5i, 2 &#8211; 3 bu\u1ed5i\/tu\u1ea7n<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"width: 14.881%; height: 23px;\">C\u01a1 ng\u1ef1c\u00a0<\/td>\n<td style=\"width: 85%; height: 23px;\"><strong>Th\u1eddi gian l\u00ean c\u01a1: <\/strong>Kho\u1ea3ng 4 th\u00e1ng<strong>C\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp: <\/strong>60 ph\u00fat\/bu\u1ed5i, 2 &#8211; 3 bu\u1ed5i\/tu\u1ea7n<\/td>\n<\/tr>\n<tr style=\"height: 62px;\">\n<td style=\"width: 14.881%; height: 62px;\">C\u01a1 b\u1ee5ng\u00a0<\/td>\n<td style=\"width: 85%; height: 62px;\"><strong>Th\u1eddi gian l\u00ean c\u01a1: <\/strong>Kho\u1ea3ng 3 th\u00e1ng<strong>C\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp: <\/strong>15 &#8211; 30 ph\u00fat\/bu\u1ed5i, 2 &#8211; 3 bu\u1ed5i\/tu\u1ea7n<\/td>\n<\/tr>\n<tr style=\"height: 46px;\">\n<td style=\"width: 14.881%; height: 46px;\">C\u01a1 m\u00f4ng<\/td>\n<td style=\"width: 85%; height: 46px;\"><strong>Th\u1eddi gian l\u00ean c\u01a1: <\/strong>Kho\u1ea3ng 4 th\u00e1ng<strong>C\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp: <\/strong>45 &#8211; 60 ph\u00fat\/bu\u1ed5i, 2 &#8211; 3 bu\u1ed5i\/tu\u1ea7n<\/td>\n<\/tr>\n<tr style=\"height: 46px;\">\n<td style=\"width: 14.881%; height: 46px;\">C\u01a1 \u0111\u00f9i\u00a0<\/td>\n<td style=\"width: 85%; height: 46px;\"><strong>Th\u1eddi gian l\u00ean c\u01a1:\u00a0 <\/strong>Kho\u1ea3ng 4 th\u00e1ng<strong>C\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp: <\/strong>30 &#8211; 45 ph\u00fat m\u1ed7i bu\u1ed5i, 3 &#8211; 4 bu\u1ed5i, m\u1ed7i tu\u1ea7n\u00a0<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1999\" height=\"1143\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/moi-nhom-co-yeu-cau-thoi-gian-tap-luyen-toi-thieu-khac-nhau.png\" alt=\"M\u1ed7i nh\u00f3m c\u01a1 y\u00eau c\u1ea7u th\u1eddi gian t\u1eadp luy\u1ec7n t\u1ed1i thi\u1ec3u kh\u00e1c nhau\" class=\"wp-image-4755\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/moi-nhom-co-yeu-cau-thoi-gian-tap-luyen-toi-thieu-khac-nhau.png 1999w, \/blog\/wp-content\/uploads\/2023\/12\/moi-nhom-co-yeu-cau-thoi-gian-tap-luyen-toi-thieu-khac-nhau-300x172.png 300w, \/blog\/wp-content\/uploads\/2023\/12\/moi-nhom-co-yeu-cau-thoi-gian-tap-luyen-toi-thieu-khac-nhau-1024x586.png 1024w, \/blog\/wp-content\/uploads\/2023\/12\/moi-nhom-co-yeu-cau-thoi-gian-tap-luyen-toi-thieu-khac-nhau-768x439.png 768w, \/blog\/wp-content\/uploads\/2023\/12\/moi-nhom-co-yeu-cau-thoi-gian-tap-luyen-toi-thieu-khac-nhau-1536x878.png 1536w\" sizes=\"auto, (max-width: 1999px) 100vw, 1999px\" \/><figcaption class=\"wp-element-caption\"><em>M\u1ed7i nh\u00f3m c\u01a1 y\u00eau c\u1ea7u th\u1eddi gian t\u1eadp luy\u1ec7n t\u1ed1i thi\u1ec3u kh\u00e1c nhau<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng&nbsp;<\/h3>\n\n\n\n<p>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u1ea3nh h\u01b0\u1edfng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn 70% th\u1eddi gian v\u00e0 k\u1ebft qu\u1ea3 luy\u1ec7n t\u1eadp c\u00e1c nh\u00f3m c\u01a1 c\u1ee7a b\u1ea1n. Vi\u1ec7c x\u00e2y d\u1ef1ng m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khoa h\u1ecdc, \u0111\u1ea7y \u0111\u1ee7 d\u01b0\u1ee1ng ch\u1ea5t c\u1ea7n thi\u1ebft gi\u00fap th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp c\u01a1 b\u1eafp. <\/p>\n\n\n\n<p><strong>&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/www.decathlon.vn\/blog\/an-gi-sau-khi-tap-gym\" target=\"_blank\" rel=\"noreferrer noopener\">\u0102n g\u00ec sau khi t\u1eadp gym<\/a> \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 nh\u1ea5t.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"638\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/che-do-dinh-duong-la-yeu-to-quan-trong.png\" alt=\"Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn th\u1eddi gian l\u00ean c\u01a1 c\u1ee7a b\u1ea1n\u00a0\" class=\"wp-image-4761\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/che-do-dinh-duong-la-yeu-to-quan-trong.png 850w, \/blog\/wp-content\/uploads\/2023\/12\/che-do-dinh-duong-la-yeu-to-quan-trong-300x225.png 300w, \/blog\/wp-content\/uploads\/2023\/12\/che-do-dinh-duong-la-yeu-to-quan-trong-768x576.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn th\u1eddi gian l\u00ean c\u01a1 c\u1ee7a b\u1ea1n&nbsp;<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Gi\u1edbi t\u00ednh&nbsp;<\/h3>\n\n\n\n<p>M\u1ed9t b\u00e0i vi\u1ebft tr\u00ean trang <a href=\"https:\/\/www.healthline.com\/health\/how-long-does-it-take-to-build-muscle#women-vs-men:~:text=Men%20and%20women%20build%20muscles%20differently.%20That%E2%80%99s%20because%20testosterone%20plays%20a%20big%20role%20in%20muscle%20development.%20While%20both%20sexes%20have%20testosterone%20in%20their%20bodies%2C%20men%20have%20more%20of%20this%20hormone.\" target=\"_blank\" rel=\"noopener\">H<\/a><a href=\"https:\/\/www.healthline.com\/health\/how-long-does-it-take-to-build-muscle#women-vs-men:~:text=Men%20and%20women%20build%20muscles%20differently.%20That%E2%80%99s%20because%20testosterone%20plays%20a%20big%20role%20in%20muscle%20development.%20While%20both%20sexes%20have%20testosterone%20in%20their%20bodies%2C%20men%20have%20more%20of%20this%20hormone.\" target=\"_blank\" rel=\"noreferrer noopener\">e<\/a><a href=\"https:\/\/www.healthline.com\/health\/how-long-does-it-take-to-build-muscle#women-vs-men:~:text=Men%20and%20women%20build%20muscles%20differently.%20That%E2%80%99s%20because%20testosterone%20plays%20a%20big%20role%20in%20muscle%20development.%20While%20both%20sexes%20have%20testosterone%20in%20their%20bodies%2C%20men%20have%20more%20of%20this%20hormone.\" target=\"_blank\" rel=\"noopener\">athline<\/a> c\u00f3 \u0111\u1ec1 c\u1eadp, <strong>nam gi\u1edbi th\u01b0\u1eddng c\u00f3 th\u1eddi gian l\u00ean c\u01a1 nhanh h\u01a1n n\u1eef gi\u1edbi<\/strong>. \u0110i\u1ec1u n\u00e0y xu\u1ea5t ph\u00e1t t\u1eeb vi\u1ec7c kh\u1ea3 n\u0103ng ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp ph\u1ee5 thu\u1ed9c nhi\u1ec1u v\u00e0o h\u00e0m l\u01b0\u1ee3ng testosterone, m\u00e0 l\u01b0\u1ee3ng hormone n\u00e0y trong c\u01a1 th\u1ec3 nam gi\u1edbi<strong> g\u1ea5p 30 l\u1ea7n <\/strong>n\u1eef gi\u1edbi.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"1023\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/su-thay-doi-sau-khi-tap-gym-nu-cham-hon-nhieu-nam.png\" alt=\"S\u1ef1 thay \u0111\u1ed5i sau khi t\u1eadp gym n\u1eef ch\u1eadm h\u01a1n nhi\u1ec1u nam\" class=\"wp-image-4756\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/su-thay-doi-sau-khi-tap-gym-nu-cham-hon-nhieu-nam.png 1600w, \/blog\/wp-content\/uploads\/2023\/12\/su-thay-doi-sau-khi-tap-gym-nu-cham-hon-nhieu-nam-300x192.png 300w, \/blog\/wp-content\/uploads\/2023\/12\/su-thay-doi-sau-khi-tap-gym-nu-cham-hon-nhieu-nam-1024x655.png 1024w, \/blog\/wp-content\/uploads\/2023\/12\/su-thay-doi-sau-khi-tap-gym-nu-cham-hon-nhieu-nam-768x491.png 768w, \/blog\/wp-content\/uploads\/2023\/12\/su-thay-doi-sau-khi-tap-gym-nu-cham-hon-nhieu-nam-1536x982.png 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><figcaption class=\"wp-element-caption\"><em>S\u1ef1 thay \u0111\u1ed5i sau khi t\u1eadp gym n\u1eef ch\u1eadm h\u01a1n nhi\u1ec1u nam &nbsp;&#8211; Ngu\u1ed3n \u1ea3nh: Internet<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">2. 6 B\u00ed quy\u1ebft t\u1eadp gym l\u00ean c\u01a1 nhanh v\u00e0 \u0111\u1eb9p<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">2.1. X\u00e1c \u0111\u1ecbnh t\u1ea1ng ng\u01b0\u1eddi v\u00e0 l\u1eadp k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p<\/h3>\n\n\n\n<p>Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n, b\u1ea1n \u0111\u1eebng qu\u00ean th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 b\u00e0i ki\u1ec3m tra t\u1ea1ng ng\u01b0\u1eddi theo c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ph\u1ed5 bi\u1ebfn hi\u1ec7n nay nh\u01b0:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110o t\u1ef7 l\u1ec7 m\u1ee1 tr\u00ean c\u01a1 th\u1ec3 (Body Fat) b\u1eb1ng c\u00e1c thi\u1ebft b\u1ecb c\u00f3 s\u1eb5n t\u1ea1i c\u00e1c ph\u00f2ng t\u1eadp.<\/li>\n\n\n\n<li>Ho\u1eb7c t\u1ef1 t\u00ednh ch\u1ec9 s\u1ed1 BMI (kg\/m2) ngay t\u1ea1i nh\u00e0 v\u1edbi c\u00f4ng ch\u1ee9c:&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>BMI = C\u00e2n n\u1eb7ng \/ (Chi\u1ec1u cao x Chi\u1ec1u cao)<\/strong><br><em>\u0110\u01a1n v\u1ecb: C\u00e2n n\u1eb7ng t\u00ednh b\u1eb1ng kilogam &#8211; kg.<\/em><br><em>Chi\u1ec1u cao t\u00ednh b\u1eb1ng m\u00e9t &#8211; m.<\/em><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"387\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/thong-qua-chi-so-bmi-xac-dinh-duoc-tang-nguoi-cua-minh.png\" alt=\"Th\u00f4ng qua ch\u1ec9 s\u1ed1 BMI, b\u1ea1n c\u00f3 th\u1ec3 x\u00e1c \u0111\u1ecbnh \u0111\u01b0\u1ee3c t\u1ea1ng ng\u01b0\u1eddi c\u1ee7a m\u00ecnh\" class=\"wp-image-4757\" style=\"border-radius:10px;width:850px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/thong-qua-chi-so-bmi-xac-dinh-duoc-tang-nguoi-cua-minh.png 600w, \/blog\/wp-content\/uploads\/2023\/12\/thong-qua-chi-so-bmi-xac-dinh-duoc-tang-nguoi-cua-minh-300x194.png 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\"><em>Th\u00f4ng qua ch\u1ec9 s\u1ed1 BMI, b\u1ea1n c\u00f3 th\u1ec3 x\u00e1c \u0111\u1ecbnh \u0111\u01b0\u1ee3c t\u1ea1ng ng\u01b0\u1eddi c\u1ee7a m\u00ecnh &#8211; Ngu\u1ed3n: Internet<\/em><\/figcaption><\/figure>\n\n\n\n<p>Vi\u1ec7c \u0111\u00e1nh gi\u00e1 \u0111\u01b0\u1ee3c t\u00ecnh tr\u1ea1ng hi\u1ec7n t\u1ea1i c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 bi\u1ebft \u0111\u01b0\u1ee3c b\u1ed9 ph\u1eadn \u0111ang d\u01b0 th\u1eeba m\u1ee1 l\u00e0 c\u01a1 s\u1edf quan tr\u1ecdng \u0111\u1ec3 b\u1ea1n thi\u1ebft l\u1eadp \u0111\u01b0\u1ee3c m\u1ed9t k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp khoa h\u1ecdc, \u0111\u1ea1t hi\u1ec7u qu\u1ea3 cao. \u0110\u1ec3 b\u1ea3n k\u1ebf ho\u1ea1ch th\u00eam chi ti\u1ebft, b\u1ea1n n\u00ean x\u00e1c \u0111\u1ecbnh c\u1ea3 c\u00e1c th\u00f4ng tin sau:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Th\u00f4ng tin c\u1ea7n thi\u1ebft&nbsp;<\/strong><\/td><td><strong>C\u01a1 s\u1edf x\u00e1c l\u1eadp&nbsp;<\/strong><\/td><\/tr><tr><td><strong>M\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp<\/strong><\/td><td>Mong mu\u1ed1n ph\u00e1t tri\u1ec3n nh\u00f3m c\u01a1 c\u1ee5 th\u1ec3 n\u00e0o v\u00e0 b\u1ea3ng \u0111o t\u1ec9 l\u1ec7 m\u1ee1 c\u01a1 th\u1ec3 c\u00f9ng ch\u1ec9 s\u1ed1 BMI c\u1ee7a b\u1ea1n.<\/td><\/tr><tr><td><strong>T\u1ea7n su\u1ea5t&nbsp;<\/strong><strong>Th\u1eddi l\u01b0\u1ee3ng, c\u01b0\u1eddng \u0111\u1ed9<\/strong>&nbsp;<\/td><td>D\u1ef1a tr\u00ean y\u1ebfu t\u1ed1 c\u00f4ng vi\u1ec7c, l\u1ecbch h\u1ecdc c\u00f9ng th\u1eddi gian bi\u1ec3u h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n<\/td><\/tr><tr><td><strong>Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1eb1ng ng\u00e0y<\/strong><\/td><td>B\u1ed5 sung theo kh\u1ea3 n\u0103ng v\u00e0 m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp.<\/td><\/tr><tr><td><strong>Khi kh\u00f4ng ho\u00e0n th\u00e0nh m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp th\u00ec ra sao?&nbsp;<\/strong><\/td><td>\u0110\u00e1nh v\u00e0o nh\u1eefng s\u1edf th\u00edch c\u00e1 nh\u00e2n, t\u1eeb \u0111\u00f3 ph\u00e1t tri\u1ec3n \u0111\u1ed9ng l\u1ef1c luy\u1ec7n t\u1eadp ch\u0103m ch\u1ec9.&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u0110\u1eb7c bi\u1ec7t l\u01b0u \u00fd, b\u1ea1n c\u0169ng c\u1ea7n x\u00e2y d\u1ef1ng m\u1ed9t <strong>k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp d\u00e0i h\u1ea1n<\/strong> \u0111\u1ec3 tr\u00e1nh vi\u1ec7c luy\u1ec7n t\u1eadp ng\u1eafn h\u1ea1n, \u1ed3 \u1ea1t, ph\u1ea3n khoa h\u1ecdc. B\u1edfi vi\u1ec7c t\u1eadp luy\u1ec7n \u0111\u1ee7 th\u1eddi gian ch\u00ednh l\u00e0 ch\u00eca kh\u00f3a h\u00e0ng \u0111\u1ea7u gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n <strong>thay \u0111\u1ed5i sau 1 th\u00e1ng t\u1eadp gym<\/strong>.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"540\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/xac-dinh-tang-nguoi-la-yeu-to-quan-trong-de-xay-dung-ke-hoach-luyen-tap.png\" alt=\"X\u00e1c \u0111\u1ecbnh t\u1ea1ng ng\u01b0\u1eddi l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ec3 x\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp ph\u00f9 h\u1ee3p\" class=\"wp-image-4759\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/xac-dinh-tang-nguoi-la-yeu-to-quan-trong-de-xay-dung-ke-hoach-luyen-tap.png 960w, \/blog\/wp-content\/uploads\/2023\/12\/xac-dinh-tang-nguoi-la-yeu-to-quan-trong-de-xay-dung-ke-hoach-luyen-tap-300x169.png 300w, \/blog\/wp-content\/uploads\/2023\/12\/xac-dinh-tang-nguoi-la-yeu-to-quan-trong-de-xay-dung-ke-hoach-luyen-tap-768x432.png 768w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><figcaption class=\"wp-element-caption\"><em>X\u00e1c \u0111\u1ecbnh t\u1ea1ng ng\u01b0\u1eddi l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ec3 x\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp ph\u00f9 h\u1ee3p &#8211; Ngu\u1ed3n: Internet<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2.2 L\u1ef1a ch\u1ecdn \u0111\u00fang ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n t\u0103ng c\u01a1&nbsp;<\/h3>\n\n\n\n<p>Theo kinh nghi\u1ec7m c\u1ee7a nhi\u1ec1u gymer, ba ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n ph\u1ed5 bi\u1ebfn nh\u1ea5t \u0111\u1ec3 t\u1eadp luy\u1ec7n nhanh l\u00ean c\u01a1 hi\u1ec7n nay l\u00e0:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ph\u01b0\u01a1ng ph\u00e1p \u0111\u1ea9y t\u1ea1 t\u0103ng c\u01a1.<\/li>\n\n\n\n<li>Ph\u01b0\u01a1ng ph\u00e1p t\u1eadp v\u01b0\u1ee3t ng\u01b0\u1ee1ng MAX OT.<\/li>\n\n\n\n<li>Ph\u01b0\u01a1ng ph\u00e1p Drop Set.&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\">\n<table style=\"width: 100%;\" border=\"1\" cellspacing=\"0\">\n<tbody>\n<tr>\n<td style=\"text-align: center; width: 15.5953%;\"><strong>Ti\u00eau ch\u00ed\u00a0<\/strong><\/td>\n<td style=\"text-align: center; width: 28.0952%;\"><strong>\u0110\u1ea9y t\u1ea1 t\u0103ng c\u01a1\u00a0<\/strong><\/td>\n<td style=\"text-align: center; width: 29.5237%;\"><strong>V\u01b0\u1ee3t ng\u01b0\u1ee1ng Max OT<\/strong><\/td>\n<td style=\"text-align: center; width: 26.7857%;\"><strong>Drop Set\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15.5953%;\"><strong>Nguy\u00ean t\u1eafc chung\u00a0<\/strong><\/td>\n<td style=\"width: 28.0952%;\">T\u0103ng d\u1ea7n kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp t\u1ea1p v\u00e0 gi\u1ea3m s\u1ed1 l\u1ea7n n\u00e2ng t\u1ea1.<\/td>\n<td style=\"width: 29.5237%;\">Kh\u00f4ng c\u1ea7n thay \u0111\u1ed5i m\u1ee9c t\u1ea1 th\u01b0\u1eddng xuy\u00ean m\u00e0 ch\u1ec9 duy tr\u00ec \u1edf m\u1ed9t m\u1ee9c t\u1ea1 c\u1ed1 \u0111\u1ecbnh l\u00e0 m\u1ee9c Max &#8211; OT.\u00a0<\/td>\n<td style=\"width: 26.7857%;\">Gi\u1ea3m d\u1ea7n kh\u1ed1i l\u01b0\u1ee3ng t\u1ea1 v\u00e0 t\u0103ng d\u1ea7n s\u1ed1 l\u1ea7n n\u00e2ng.<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15.5953%;\"><strong>Th\u1eddi l\u01b0\u1ee3ng luy\u1ec7n t\u1eadp v\u00e0 ngh\u1ec9 ng\u01a1i\u00a0<\/strong><\/td>\n<td style=\"width: 28.0952%;\">Chia l\u00e0m 4 hi\u1ec7p, ngh\u1ec9 90 &#8211; 120s m\u1ed7i hi\u1ec7p.<\/td>\n<td style=\"width: 29.5237%;\">K\u00e9o d\u00e0i t\u1eeb 30 &#8211; 40 ph\u00fat v\u00e0 ch\u00fa tr\u1ecdng v\u00e0o 1 ho\u1eb7c 2 nh\u00f3m c\u01a1 li\u00ean quan \u0111\u1ebfn nhau.\u00a0<\/td>\n<td style=\"width: 26.7857%;\">Chia th\u00e0nh 4 hi\u1ec7p v\u1edbi th\u1eddi gian ngh\u1ec9 gi\u1eefa c\u00e1c hi\u1ec7p l\u00e0 10 &#8211; 15 gi\u00e2y.<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15.5953%;\"><strong>V\u00ed d\u1ee5\u00a0<\/strong><\/td>\n<td style=\"width: 28.0952%;\">\n<p>&#8211; Hi\u1ec7p 1: M\u1ee9c t\u1ea1 40 &#8211; 50% 1RM, n\u00e2ng t\u1eeb 12 &#8211; 14 l\u1ea7n<\/p>\n<p>&#8211; Hi\u1ec7p 2: M\u1ee9c t\u1ea1 50 &#8211; 60% 1RM, n\u00e2ng 8 &#8211; 10 l\u1ea7n.\u00a0<\/p>\n<p>&#8211; Hi\u1ec7p 3: M\u1ee9c t\u1ea1 70 &#8211; 80% 1RM, n\u00e2ng 8 &#8211; 10 l\u1ea7n.\u00a0<\/p>\n<p>&#8211; Hi\u1ec7p 4: M\u1ee9c t\u1ea1 tr\u00ean 80% 1RM, n\u00e2ng 4 &#8211; 6 l\u1ea7n.<\/p>\n<\/td>\n<td style=\"width: 29.5237%;\">T\u1eadp luy\u1ec7n c\u1ed1 \u0111\u1ecbnh \u1edf m\u1ee9c t\u1eeb 80 &#8211; 90% 1RM trong xuy\u00ean su\u1ed1t c\u00e1c hi\u1ec7p.\u00a0<\/td>\n<td style=\"width: 26.7857%;\">\u0110\u01b0\u1ee3c ti\u1ebfn h\u00e0nh ng\u01b0\u1ee3c l\u1ea1i v\u1edbi ph\u01b0\u01a1ng ph\u00e1p \u0111\u1ea9y t\u1ea1 t\u0103ng c\u01a1.\u00a0<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15.5953%;\"><strong>Ph\u00f9 h\u1ee3p v\u1edbi \u0111\u1ed1i t\u01b0\u1ee3ng<\/strong><\/td>\n<td style=\"width: 28.0952%;\">Ng\u01b0\u1eddi kh\u00f3 c\u00f3 th\u1ec3 ngay l\u1eadp t\u1ee9c th\u00edch \u1ee9ng v\u1edbi m\u1ee9c t\u1ea1 n\u1eb7ng m\u00e0 c\u1ea7n m\u1ed9t qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 n\u1eb7ng,\u00a0<\/td>\n<td style=\"width: 29.5237%;\">Ng\u01b0\u1eddi h\u01b0\u1edbng \u0111\u1ebfn luy\u1ec7n t\u1eadp m\u1ed9t c\u00e1ch \u1ed5n \u0111\u1ecbnh v\u1edbi m\u1ed9t m\u1ee9c c\u00e2n v\u1eeba ph\u1ea3i.\u00a0<\/td>\n<td style=\"width: 26.7857%;\">Ng\u01b0\u1eddi mu\u1ed1n th\u1eed th\u00e1ch nh\u1eefng \u0111\u1ed9 n\u1eb7ng l\u1edbn ngay t\u1eeb \u0111\u1ea7u.\u00a0<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/lua-chon-dung-phuong-phap-so-voi-kha-nang-tap-luyen.png\" alt=\"L\u1ef1a ch\u1ecdn \u0111\u00fang ph\u01b0\u01a1ng ph\u00e1p so v\u1edbi kh\u1ea3 n\u0103ng t\u1eadp luy\u1ec7n gi\u00fap b\u1ea1n nhanh l\u00ean c\u01a1 h\u01a1n\u00a0\" class=\"wp-image-4762\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/lua-chon-dung-phuong-phap-so-voi-kha-nang-tap-luyen.png 850w, \/blog\/wp-content\/uploads\/2023\/12\/lua-chon-dung-phuong-phap-so-voi-kha-nang-tap-luyen-300x200.png 300w, \/blog\/wp-content\/uploads\/2023\/12\/lua-chon-dung-phuong-phap-so-voi-kha-nang-tap-luyen-768x512.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>L\u1ef1a ch\u1ecdn \u0111\u00fang ph\u01b0\u01a1ng ph\u00e1p so v\u1edbi kh\u1ea3 n\u0103ng t\u1eadp luy\u1ec7n gi\u00fap b\u1ea1n nhanh l\u00ean c\u01a1 h\u01a1n&nbsp;<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2.3 Ch\u1ecdn l\u1ef1a b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p v\u1edbi c\u00e1c nh\u00f3m c\u01a1 m\u1ee5c ti\u00eau<\/h3>\n\n\n\n<p>L\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp chuy\u00ean bi\u1ec7t h\u00f3a theo nh\u00f3m c\u01a1 m\u1ee5c ti\u00eau s\u1ebd gi\u00fap b\u1ea1n r\u00fat ng\u1eafn th\u1eddi gian l\u00ean c\u01a1 v\u00e0 an to\u00e0n trong qu\u00e1 tr\u00ecnh th\u1ef1c hi\u1ec7n.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">2.3.1 T\u1eadp luy\u1ec7n c\u01a1 vai&nbsp;<\/h4>\n\n\n\n<p>Vi\u1ec7c t\u1eadp t\u1eadp luy\u1ec7n c\u01a1 vai \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n nh\u01b0 sau:&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\">\n<table style=\"width: 100%;\" border=\"1\" cellspacing=\"0\" cellpadding=\"5\">\n<tbody>\n<tr>\n<td style=\"width: 25.1191%;\"><strong>\u0110\u1eb7c \u0111i\u1ec3m\u00a0<\/strong><\/td>\n<td style=\"width: 74.7619%;\">C\u01a1 vai bao g\u1ed3m 3 ph\u1ea7n: c\u01a1 vai tr\u01b0\u1edbc, c\u01a1 vai sau, c\u01a1 vai gi\u1eefa.\u00a0B\u1ea1n n\u00ean l\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u1ea3 3 nh\u00f3m c\u01a1 nh\u1ecf \u0111\u1ec3 vai \u0111\u01b0\u1ee3c c\u00e2n \u0111\u1ed1i.\u00a0<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 25.1191%;\"><strong>C\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp ph\u00f9 h\u1ee3p\u00a0<\/strong><\/td>\n<td style=\"width: 74.7619%;\">1 &#8211; 2 bu\u1ed5i\/tu\u1ea7n\u00a0<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 25.1191%;\"><strong>B\u00e0i t\u1eadp ph\u00f9 h\u1ee3p\u00a0<\/strong><\/td>\n<td style=\"width: 74.7619%;\">Dumbbell Shoulder Press, Upright Barbell Rows,Dumbbell Side Lateral Raise, Shoulder Press Machine, Reverse Fly, Upright Barbell Rows, b\u00e0i t\u1eadp ch\u1ed1ng \u0111\u1ea9y, h\u00edt x\u00e0 \u0111\u01a1n,\u2026<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n\n\n<p>M\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp \u0111\u1ec3 l\u00ean c\u01a1 vai ph\u1ed5 bi\u1ebfn b\u1eadc nh\u1ea5t l\u00e0 Dumbbell Shoulder Press, v\u1edbi nh\u1eefng b\u01b0\u1edbc t\u1eadp luy\u1ec7n nh\u01b0 sau:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1:<\/strong> M\u1ed7i tay c\u1ea7m m\u1ed9t chi\u1ebfc t\u1ea1 \u0111\u01a1n v\u00e0 ng\u1ed3i tr\u00ean gh\u1ebf th\u1eb3ng l\u01b0ng. Hai c\u1eb3ng tay c\u1ea7n \u0111\u1ec3 vu\u00f4ng g\u00f3c v\u1edbi b\u1eafp tay. Ngo\u00e0i ra, b\u1ea1n c\u0169ng c\u1ea7n m\u1edf r\u1ed9ng b\u1eafp tay \u0111\u1ec3 \u0111\u1eb7t song song v\u1edbi m\u1eb7t s\u00e0n.&nbsp;<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Ti\u1ebfn h\u00e0nh du\u1ed7i th\u1eb3ng ho\u00e0n to\u00e0n tay l\u00ean cao, \u0111\u1ea9y t\u1ea1 qua \u0111\u1ea7u v\u00e0 gi\u1eef trong v\u00f2ng 1 &#8211; 2 gi\u00e2y.&nbsp;<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 3: <\/strong>H\u1ea1 tay tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u, ti\u1ebfp t\u1ee5c l\u1eb7p l\u1ea1i b\u01b0\u1edbc 1 v\u00e0 2.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/dumbbell-shoulder-press-la-bai-tap-co-vai-hieu-qua-1.png\" alt=\"Dumbbell Shoulder Press l\u00e0 b\u00e0i t\u1eadp c\u01a1 vai hi\u1ec7u qu\u1ea3 \" class=\"wp-image-4763\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/dumbbell-shoulder-press-la-bai-tap-co-vai-hieu-qua-1.png 850w, \/blog\/wp-content\/uploads\/2023\/12\/dumbbell-shoulder-press-la-bai-tap-co-vai-hieu-qua-1-300x200.png 300w, \/blog\/wp-content\/uploads\/2023\/12\/dumbbell-shoulder-press-la-bai-tap-co-vai-hieu-qua-1-768x512.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Dumbbell Shoulder Press l\u00e0 b\u00e0i t\u1eadp c\u01a1 vai hi\u1ec7u qu\u1ea3 &#8211; Ngu\u1ed3n: Internet<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">2.3.2 T\u1eadp luy\u1ec7n c\u01a1 tay tr\u01b0\u1edbc, c\u01a1 tay sau<\/h4>\n\n\n\n<p>\u0110\u1eb7c \u0111i\u1ec3m c\u00f9ng nh\u1eefng b\u00e0i t\u1eadp v\u1edbi hai nh\u00f3m c\u01a1 tay tr\u01b0\u1edbc v\u00e0 c\u01a1 tay sau l\u00e0:&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\">\n<table style=\"width: 100%;\" border=\"1\" cellspacing=\"0\">\n<tbody>\n<tr>\n<td style=\"width: 25.7143%;\"><strong>\u0110\u1eb7c \u0111i\u1ec3m\u00a0<\/strong><\/td>\n<td style=\"width: 74.1667%;\">\n<p>C\u01a1 tay tr\u01b0\u1edbc: Hay c\u00f2n g\u1ecdi l\u00e0 c\u01a1 nh\u1ecb \u0111\u1ea7u, c\u01a1 chu\u1ed9t, l\u00e0 ph\u1ea7n c\u01a1 cu\u1ed3n cu\u1ed9n ph\u00eda tr\u01b0\u1edbc c\u1ee7a c\u00e1nh tay.<\/p>\n<p>C\u01a1 tay sau: Hay c\u00f2n g\u1ecdi l\u00e0 c\u01a1 tam \u0111\u1ea7u, chi\u1ebfm kho\u1ea3ng \u2154 k\u00edch th\u01b0\u1edbc c\u00e1nh tay.\u00a0<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 25.7143%;\"><strong>C\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp ph\u00f9 h\u1ee3p\u00a0<\/strong><\/td>\n<td style=\"width: 74.1667%;\">2 &#8211; 3 bu\u1ed5i\/tu\u1ea7n\u00a0<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 25.7143%;\"><strong>B\u00e0i t\u1eadp ph\u00f9 h\u1ee3p\u00a0<\/strong><\/td>\n<td style=\"width: 74.1667%;\">\n<p>C\u01a1 tay tr\u01b0\u1edbc: Barbell Curls, Hammer Curls, Concentration Curls, Incline Curls, Preacher Curls,\u2026<\/p>\n<p>C\u01a1 tay sau: Triceps Extensions, Pushdowns, Bench Dips, Close Grip Bench Press, Reverse Grip Bench Press,\u2026<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n\n\n<p>B\u00e0i t\u1eadp Barbell Curls \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi y\u00eau th\u00edch t\u1eadp luy\u1ec7n v\u1edbi c\u00e1c b\u01b0\u1edbc nh\u01b0 sau:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>H\u00e3y \u0111\u1ee9ng th\u1eb3ng v\u1edbi hai ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng vai. N\u1eafm t\u1ea1 \u0111\u00f2n b\u1eb1ng c\u1ea3 hai tay, \u0111\u1ea3m b\u1ea3o kho\u1ea3ng c\u00e1ch b\u1eb1ng chi\u1ec1u r\u1ed9ng vai, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng ra ph\u00eda tr\u01b0\u1edbc. Ti\u1ebfp \u0111\u00f3, b\u1ea1n c\u1ea7n du\u1ed7i c\u1ea3 hai c\u00e1nh tay th\u1eb3ng v\u00e0 \u00e9p ch\u00fang v\u00e0o b\u00ean trong.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Th\u1edf ra v\u00e0 ch\u1eadm r\u00e3i cu\u1ed9n c\u00e1nh tay l\u00ean, \u0111\u01b0a t\u1ea1 \u0111\u00f2n g\u1ea7n ng\u1ef1c v\u00e0 gi\u1eef c\u1eb3ng tay g\u1ea7n b\u1eafp tay. \u0110\u1eebng qu\u00ean ch\u1ec9 di chuy\u1ec3n ph\u1ea7n c\u1eb3ng tay v\u00e0 si\u1ebft ch\u1eb7t tay khi t\u1ea1 \u0111\u1ea1t v\u1ecb tr\u00ed cao nh\u1ea5t.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 3: <\/strong>H\u00edt v\u00e0o v\u00e0 ch\u1eadm r\u00e3i h\u1ea1 t\u1ea1 \u0111\u00f2n v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y theo b\u01b0\u1edbc 1 v\u00e0 2.&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"600\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/luyen-tap-co-tay-voi-bai-tap-barbell-curls.png\" alt=\"N\u1ebfu b\u1ea1n \u0111ang mu\u1ed1n luy\u1ec7n t\u1eadp c\u01a1 tay tr\u01b0\u1edbc v\u00e0 sau th\u00ec \u0111\u1eebng b\u1ecf qua b\u00e0i t\u1eadp Barbell Curls\" class=\"wp-image-4754\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/luyen-tap-co-tay-voi-bai-tap-barbell-curls.png 900w, \/blog\/wp-content\/uploads\/2023\/12\/luyen-tap-co-tay-voi-bai-tap-barbell-curls-300x200.png 300w, \/blog\/wp-content\/uploads\/2023\/12\/luyen-tap-co-tay-voi-bai-tap-barbell-curls-768x512.png 768w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><figcaption class=\"wp-element-caption\"><em>N\u1ebfu b\u1ea1n \u0111ang mu\u1ed1n luy\u1ec7n t\u1eadp c\u01a1 tay tr\u01b0\u1edbc v\u00e0 sau th\u00ec \u0111\u1eebng b\u1ecf qua b\u00e0i t\u1eadp Barbell Curls &#8211; Ngu\u1ed3n: Internet<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">2.3.3 T\u1eadp luy\u1ec7n c\u01a1 ng\u1ef1c&nbsp;<\/h4>\n\n\n\n<p>Vi\u1ec7c t\u1eadp c\u01a1 ng\u1ef1c c\u00f3 \u0111\u1eb7c \u0111i\u1ec3m nh\u01b0 sau:&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>\u0110\u1eb7c \u0111i\u1ec3m&nbsp;<\/strong><\/td><td>L\u00e0 lo\u1ea1i c\u01a1 \u0111\u01b0\u1ee3c chia th\u00e0nh hai b\u00ean, m\u1ed7i b\u00ean bao g\u1ed3m pectoralis major (ng\u1ef1c l\u1edbn) v\u00e0 minor (ng\u1ef1c nh\u1ecf).&nbsp;<\/td><\/tr><tr><td><strong>C\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp ph\u00f9 h\u1ee3p&nbsp;<\/strong><\/td><td>2 &#8211; 3 bu\u1ed5i\/tu\u1ea7n&nbsp;<\/td><\/tr><tr><td><strong>B\u00e0i t\u1eadp ph\u00f9 h\u1ee3p&nbsp;<\/strong><\/td><td>Barbell Bench Press, Dumbbell Bench Press, Incline Dumbbell Press, Decline Barbell Bench Press, Dumbbell Fly, Push &#8211; up.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>B\u00e0i t\u1eadp Barbell Bench Press \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n nh\u01b0 sau:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 1: N\u1eafm ch\u1eb7t thanh t\u1ea1 \u0111\u00f2n v\u1edbi kho\u1ea3ng c\u00e1ch gi\u1eefa hai tay r\u1ed9ng h\u01a1n vai, hai ch\u00e2n ch\u1ea1m s\u00e0n.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 2: Nh\u1ea5c thanh t\u1ea1 kh\u1ecfi gi\u00e1, \u0111\u01b0a hai tay th\u1eb3ng ra tr\u01b0\u1edbc, h\u00edt s\u00e2u v\u00e0 c\u0103ng c\u01a1 ng\u1ef1c. Sau \u0111\u00f3, h\u1ea1 t\u1ea1 xu\u1ed1ng \u0111\u1ec3 ch\u1ea1m nh\u1eb9 v\u1edbi ng\u1ef1c v\u00e0 gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong kho\u1ea3ng 1 &#8211; 2 gi\u00e2y.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 3: Th\u1edf ra, si\u1ebft c\u01a1 ng\u1ef1c, v\u00e0 \u0111\u1ea9y t\u1ea1 l\u00ean sao cho hai tay \u0111\u1ec1u th\u1eb3ng. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y theo b\u01b0\u1edbc 1, 2.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"640\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/barbell-bench-press-la-bai-tap-co-nguc.png\" alt=\"Barbell Bench Press l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp c\u01a1 ng\u1ef1c \u0111\u01b0\u1ee3c nhi\u1ec1u gymer y\u00eau th\u00edch\" class=\"wp-image-4751\" style=\"border-radius:10px;width:850px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/barbell-bench-press-la-bai-tap-co-nguc.png 640w, \/blog\/wp-content\/uploads\/2023\/12\/barbell-bench-press-la-bai-tap-co-nguc-300x300.png 300w, \/blog\/wp-content\/uploads\/2023\/12\/barbell-bench-press-la-bai-tap-co-nguc-150x150.png 150w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><figcaption class=\"wp-element-caption\"><em>Barbell Bench Press l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp c\u01a1 ng\u1ef1c \u0111\u01b0\u1ee3c nhi\u1ec1u gymer y\u00eau th\u00edch &#8211; Ngu\u1ed3n: Internet<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">2.3.4 T\u1eadp luy\u1ec7n c\u01a1 b\u1ee5ng&nbsp;<\/h4>\n\n\n\n<p>Theo c\u00e1c chuy\u00ean gia, vi\u1ec7c luy\u1ec7n t\u1eadp c\u01a1 b\u1ee5ng \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n nh\u01b0 sau:&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>\u0110\u1eb7c \u0111i\u1ec3m&nbsp;<\/strong><\/td><td>C\u01a1 b\u1ee5ng bao g\u1ed3m: c\u01a1 m\u00fai b\u1ee5ng v\u00e0 c\u01a1 li\u1ec1n s\u01b0\u1eddn.<\/td><\/tr><tr><td><strong>C\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp ph\u00f9 h\u1ee3p&nbsp;<\/strong><\/td><td>3 &#8211; 4 bu\u1ed5i\/tu\u1ea7n&nbsp;<\/td><\/tr><tr><td><strong>B\u00e0i t\u1eadp ph\u00f9 h\u1ee3p&nbsp;<\/strong><\/td><td>Plank, g\u1eadp b\u1ee5ng, Sit Up, AB Wheel, Crunches,\u2026<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>B\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c Plank t\u1ea1i nh\u00e0 nh\u01b0 sau:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 1: B\u1ea1n c\u1ea7n n\u1eb1m tr\u00ean th\u1ea3m, \u0111\u1eb7t hai c\u00f9i ch\u1ecf v\u00e0 \u0111\u01b0a m\u0169i ch\u00e2n l\u00ean th\u1ea3m.&nbsp;<\/li>\n\n\n\n<li>B\u01b0\u1edbc 2: Sau \u0111\u00f3, h\u00e3y l\u00e0m cho th\u00e2n ng\u01b0\u1eddi t\u1eeb vai, m\u00f4ng \u0111\u1ebfn ch\u00e2n t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng<\/li>\n\n\n\n<li>B\u01b0\u1edbc 3: H\u00e3y gi\u1eef v\u1eefng t\u01b0 th\u1ebf n\u00e0y trong th\u1eddi gian c\u00e0ng l\u00e2u c\u00e0ng t\u1ed1t \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 luy\u1ec7n t\u1eadp t\u1ed1t nh\u1ea5t.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"849\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/plank-la-dong-tac-don-gian.png\" alt=\"Plank l\u00e0 \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n, d\u1ec5 th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0 v\u00e0 mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao\" class=\"wp-image-4764\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/plank-la-dong-tac-don-gian.png 850w, \/blog\/wp-content\/uploads\/2023\/12\/plank-la-dong-tac-don-gian-300x300.png 300w, \/blog\/wp-content\/uploads\/2023\/12\/plank-la-dong-tac-don-gian-150x150.png 150w, \/blog\/wp-content\/uploads\/2023\/12\/plank-la-dong-tac-don-gian-768x767.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Plank l\u00e0 \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n, d\u1ec5 th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0 v\u00e0 mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao &#8211; Ngu\u1ed3n: Internet<\/em><\/figcaption><\/figure>\n\n\n\n<p>T\u1ed5ng h\u1ee3p l\u1ea1i, b\u1ea1n c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp d\u1ef1a tr\u00ean c\u00e1c nh\u00f3m c\u01a1 mong mu\u1ed1n c\u1ea3i thi\u1ec7n nh\u01b0 sau:<\/p>\n\n\n\n<figure class=\"wp-block-table\">\n<table style=\"width: 100%;\" border=\"1\" cellspacing=\"0\">\n<tbody>\n<tr>\n<td style=\"text-align: center; width: 29.4047%;\"><strong>B\u00e0i t\u1eadp<\/strong><\/td>\n<td style=\"text-align: center; width: 22.0238%;\"><strong>Nh\u00f3m c\u01a1 c\u1ea3i thi\u1ec7n<\/strong><\/td>\n<td style=\"text-align: center; width: 48.5714%;\"><strong>H\u00ecnh \u1ea3nh minh ho\u1ea1<\/strong><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.4047%;\">Dumbbell Shoulder Press<\/td>\n<td style=\"width: 22.0238%; text-align: center;\" rowspan=\"3\">C\u01a1 vai\u00a0<\/td>\n<td style=\"width: 48.5714%;\"><img decoding=\"async\" style=\"width: 300px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/bai-tap-co-vai.png\" alt=\"Dumbbell Shoulder Press\" \/><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.4047%;\">Upright Barbell Rows<\/td>\n<td style=\"width: 48.5714%;\"><img decoding=\"async\" style=\"width: 300px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/bai-tap-co-vai-upright-barbell-rows.png\" alt=\"upright barbell rows\" \/><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.4047%;\">Dumbbell Side Lateral Raise<\/td>\n<td style=\"width: 48.5714%;\"><img decoding=\"async\" style=\"width: 300px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/bai-tap-co-vai-dumbbell-side-lateral-raise.png\" alt=\"dumbbell side lateral raise\" \/><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.4047%;\">Barbell Curls<\/td>\n<td style=\"width: 22.0238%; text-align: center;\" rowspan=\"3\">C\u01a1 tay tr\u01b0\u1edbc\u00a0<\/td>\n<td style=\"width: 48.5714%;\"><img decoding=\"async\" style=\"width: 300px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/bai-tap-co-vai-truoc-barbell-curls.png\" alt=\"barbell curls\" \/><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.4047%;\">Hammer Curls<\/td>\n<td style=\"width: 48.5714%;\"><img decoding=\"async\" style=\"width: 300px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/bai-tap-co-vai-truoc-hammer-curls.png\" alt=\"Hammer Curls\" \/><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.4047%;\">Concentration Curls<\/td>\n<td style=\"width: 48.5714%;\"><img decoding=\"async\" style=\"width: 300px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/bai-tap-co-vai-truoc-concentration-curls.png\" alt=\"concentration curls\" \/><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.4047%;\">Triceps Extensions<\/td>\n<td style=\"width: 22.0238%; text-align: center;\" rowspan=\"3\">C\u01a1 tay sau\u00a0<\/td>\n<td style=\"width: 48.5714%;\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"169\" class=\"wp-image-4744\" style=\"width: 300px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/bai-tap-co-vai-sau-triceps-extensions.png\" alt=\"Triceps Extensions\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/bai-tap-co-vai-sau-triceps-extensions.png 1920w, \/blog\/wp-content\/uploads\/2023\/12\/bai-tap-co-vai-sau-triceps-extensions-300x169.png 300w, \/blog\/wp-content\/uploads\/2023\/12\/bai-tap-co-vai-sau-triceps-extensions-1024x576.png 1024w, \/blog\/wp-content\/uploads\/2023\/12\/bai-tap-co-vai-sau-triceps-extensions-768x432.png 768w, \/blog\/wp-content\/uploads\/2023\/12\/bai-tap-co-vai-sau-triceps-extensions-1536x864.png 1536w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/figure>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.4047%;\">Bench Dips<\/td>\n<td style=\"width: 48.5714%;\"><img decoding=\"async\" style=\"width: 300px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/bai-tap-co-vai-sau-bench-dips.png\" alt=\"Bench Dips\" \/><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.4047%;\">Close Grip Bench Press<\/td>\n<td style=\"width: 48.5714%;\"><img decoding=\"async\" style=\"width: 300px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/bai-tap-co-vai-sau-close-grip-bench-press.png\" alt=\"Close Grip Bench Press\" \/><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.4047%;\">Barbell Bench Press<\/td>\n<td style=\"width: 22.0238%; text-align: center;\" rowspan=\"3\">C\u01a1 ng\u1ef1c\u00a0<\/td>\n<td style=\"width: 48.5714%;\"><em><img decoding=\"async\" style=\"width: 300px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/barbell-bench-press-la-bai-tap-co-nguc.png\" alt=\"Barbell Bench Press l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp c\u01a1 ng\u1ef1c \u0111\u01b0\u1ee3c nhi\u1ec1u gymer y\u00eau th\u00edch\" \/><\/em><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.4047%;\">Dumbbell Bench Press<\/td>\n<td style=\"width: 48.5714%;\"><img decoding=\"async\" style=\"width: 300px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/bai-tap-co-vai-nguc-dumbbell-bench-press.png\" alt=\"Dumbbell Bench Press\" \/><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.4047%;\">Incline Dumbbell Press<\/td>\n<td style=\"width: 48.5714%;\"><img decoding=\"async\" style=\"width: 300px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/bai-tap-co-vai-nguc-incline-dumbbell-press.png\" alt=\"Incline Dumbbell Press\" \/><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.4047%;\">Plank<\/td>\n<td style=\"width: 22.0238%; text-align: center;\" rowspan=\"3\">C\u01a1 b\u1ee5ng\u00a0<\/td>\n<td style=\"width: 48.5714%;\"><img decoding=\"async\" style=\"width: 300px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/bai-tap-co-vai-bung-plank-1.png\" alt=\"b\u00e0i t\u1eadp plank\" \/><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.4047%;\">G\u1eadp b\u1ee5ng<\/td>\n<td style=\"width: 48.5714%;\"><img decoding=\"async\" style=\"width: 300px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/bai-tap-gap-bung.png\" alt=\"b\u00e0i t\u1eadp g\u1eadp b\u1ee5ng\" \/><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.4047%;\">Sit up<\/td>\n<td style=\"width: 48.5714%;\"><img decoding=\"async\" style=\"width: 300px;\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/bai-tap-sit-up.png\" alt=\"b\u00e0i t\u1eadp sit up\" \/><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2.4. S\u1eafp x\u1ebfp t\u1eadp luy\u1ec7n xen k\u1ebd nhi\u1ec1u nh\u00f3m c\u01a1 kh\u00e1c nhau&nbsp;<\/h3>\n\n\n\n<p>S\u1edf d\u0129, b\u1ea1n c\u1ea7n t\u1eadp luy\u1ec7n xen k\u1ebd gi\u1eefa c\u00e1c nh\u00f3m c\u01a1 l\u00e0 b\u1edfi khi qu\u00e1 t\u1eadp trung v\u00e0o m\u1ed9t nh\u00f3m c\u01a1 nh\u1ea5t \u0111\u1ecbnh, nh\u00f3m c\u01a1 \u0111\u00f3 s\u1ebd b\u1ecb v\u1eadn \u0111\u1ed9ng qu\u00e1 m\u1ee9c v\u00e0 kh\u00f4ng c\u00f3 \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 ph\u1ee5c h\u1ed3i. T\u1eeb \u0111\u00f3, ti\u1ec1m \u1ea9n r\u1ea5t nhi\u1ec1u nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.&nbsp;<\/p>\n\n\n\n<p>H\u00e3y lu\u00f4n nh\u1edb r\u1eb1ng, c\u00e1c nh\u00f3m c\u01a1 c\u1ea7n m\u1ed9t kho\u1ea3ng th\u1eddi gian ngh\u1ec9 ng\u01a1i (1 &#8211; 2 ng\u00e0y) tr\u01b0\u1edbc khi ti\u1ebfp t\u1ee5c \u0111\u01b0\u1ee3c luy\u1ec7n t\u1eadp.C\u0169ng ch\u00ednh b\u1edfi c\u01a1 ch\u1ebf n\u00e0y m\u00e0 b\u1ea1n kh\u00f4ng n\u00ean x\u1ebfp l\u1ecbch t\u1eadp luy\u1ec7n c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh v\u00e0 c\u00e1c nh\u00f3m c\u01a1 h\u1ed7 tr\u1ee3 li\u00ean t\u1ee5c trong c\u00f9ng 1 ng\u00e0y.&nbsp;<\/p>\n\n\n\n<p>C\u01a1 th\u1ec3 ch\u00fang ta \u0111\u01b0\u1ee3c chia l\u00e0m 3 nh\u00f3m c\u01a1 ch\u00ednh l\u00e0 c\u01a1 ng\u1ef1c, c\u01a1 l\u01b0ng \u2013 x\u00f4 v\u00e0 c\u01a1 m\u00f4ng \u2013 ch\u00e2n v\u1edbi c\u00e1c nh\u00f3m c\u01a1 h\u1ed7 tr\u1ee3 sau \u0111\u00e2y:&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Nh\u00f3m c\u01a1 ch\u00ednh&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Nh\u00f3m c\u01a1 h\u1ed7 tr\u1ee3&nbsp;<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">C\u01a1 ng\u1ef1c<\/td><td class=\"has-text-align-center\" data-align=\"center\">C\u01a1 vai v\u00e0 b\u1eafp tay sau&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">C\u01a1 l\u01b0ng \u2013 x\u00f4&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">C\u01a1 b\u1eafp tay tr\u01b0\u1edbc, c\u1eb3ng tay<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">C\u01a1 m\u00f4ng \u2013 ch\u00e2n<\/td><td class=\"has-text-align-center\" data-align=\"center\">To\u00e0n b\u1ed9 ph\u1ea7n \u0111\u00f9i v\u00e0 ch\u00e2n<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>T\u1ed1t nh\u1ea5t, b\u1ea1n n\u00ean s\u1eafp x\u1ebfp s\u1eb5n th\u1eddi gian t\u1eadp luy\u1ec7n c\u00e1c nh\u00f3m c\u01a1 theo 3 ng\u00e0y 1 l\u1ea7n \u0111\u1ec3 tr\u00e1nh b\u1ecb tr\u00f9ng l\u1ecbch t\u1eadp luy\u1ec7n gi\u1eefa hai lo\u1ea1i nh\u00f3m c\u01a1 n\u00e0y trong c\u00f9ng ng\u00e0y.&nbsp;<\/p>\n\n\n\n<p><em>Ch\u1eb3ng h\u1ea1n:&nbsp;<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>&nbsp;Ng\u00e0y 1: Ng\u1ef1c, vai c\u00f9ng b\u1eafp tay sau<\/em><\/li>\n\n\n\n<li><em>Ng\u00e0y 2: C\u01a1 m\u00f4ng, c\u01a1 h\u00f4ng, \u0111\u00f9i v\u00e0 b\u1eafp ch\u00e2n&nbsp;<\/em><\/li>\n\n\n\n<li><em>Ng\u00e0y 3: B\u1eafp tay tr\u01b0\u1edbc, c\u01a1 b\u1ee5ng v\u00e0 l\u01b0ng.<\/em><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/tap-luyen-xen-ke-cac-nhom-co-khac-nhau.png\" alt=\"T\u1eadp luy\u1ec7n xen k\u1ebd c\u00e1c nh\u00f3m c\u01a1 kh\u00e1c nhau gi\u00fap c\u01a1 kh\u00f4ng b\u1ecb v\u1eadn \u0111\u1ed9ng qu\u00e1 t\u1ea3i\u00a0\" class=\"wp-image-4766\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/tap-luyen-xen-ke-cac-nhom-co-khac-nhau.png 850w, \/blog\/wp-content\/uploads\/2023\/12\/tap-luyen-xen-ke-cac-nhom-co-khac-nhau-300x200.png 300w, \/blog\/wp-content\/uploads\/2023\/12\/tap-luyen-xen-ke-cac-nhom-co-khac-nhau-768x512.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>T\u1eadp luy\u1ec7n xen k\u1ebd c\u00e1c nh\u00f3m c\u01a1 kh\u00e1c nhau gi\u00fap c\u01a1 kh\u00f4ng b\u1ecb v\u1eadn \u0111\u1ed9ng qu\u00e1 t\u1ea3i<\/em>&nbsp;<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2.5 Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng ph\u00f9 h\u1ee3p&nbsp;<\/h3>\n\n\n\n<p>\u0110\u1ec3 c\u00f3 m\u1ed9t ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng ph\u00f9 h\u1ee3p, b\u1ea1n c\u1ea7n ch\u00fa \u00fd b\u1ed5 sung protein &#8211; th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng kh\u00f4ng th\u1ec3 thi\u1ebfu \u0111\u1ec3 c\u01a1 th\u1ec3 nhanh l\u00ean c\u01a1 \u0111\u1eb9p.&nbsp;<\/p>\n\n\n\n<p>Theo nghi\u00ean c\u1ee9u c\u1ee7a <a href=\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/protein-intake-for-optimal-muscle-maintenance.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">American College of Sports Medicine (ACSM)<\/a>, ng\u01b0\u1eddi t\u1eadp luy\u1ec7n c\u1ea7n n\u1ea1p trung b\u00ecnh kho\u1ea3ng 2.2g protein\/kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o n\u0103ng l\u01b0\u1ee3ng cho qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n. Ng\u01b0\u1eddi m\u1edbi t\u1eadp luy\u1ec7n c\u1ea7n n\u1ea1p nhi\u1ec1u h\u01a1n l\u00e0 3.3g protein\/kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 \u0111\u1ec3 c\u01a1 th\u1ec3 quen d\u1ea7n v\u1edbi vi\u1ec7c v\u1eadn \u0111\u1ed9ng m\u1ea1nh c\u1ee7a c\u01a1 b\u1eafp.&nbsp;<\/p>\n\n\n\n<p>Th\u1ef1c t\u1ebf, c\u00f3 hai c\u00e1ch ph\u1ed5 bi\u1ebfn nh\u1ea5t \u0111\u1ec3 b\u1ed5 sung protein v\u00e0 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh t\u0103ng c\u01a1:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>C\u00e1ch 1:<\/strong> S\u1eed d\u1ee5ng th\u1ef1c ph\u1ea9m gi\u00e0u protein t\u1ef1 nhi\u00ean nh\u01b0 \u1ee9c g\u00e0, c\u00e1, tr\u1ee9ng, s\u1eefa, v\u00e0 th\u1ecbt b\u00f2.&nbsp;<\/li>\n\n\n\n<li><strong>C\u00e1ch 2:<\/strong> S\u1eed d\u1ee5ng Whey Protein &#8211; M\u1ed9t ngu\u1ed3n protein ch\u1ee9a axit amin d\u1ea1ng ng\u1eafn, gi\u00fap t\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh h\u1ea5p th\u1ee5 m\u00e0 kh\u00f4ng \u0111\u00f2i h\u1ecfi qu\u00e1 nhi\u1ec1u th\u1eddi gian x\u1eed l\u00fd th\u1ee9c \u0103n.<\/li>\n<\/ul>\n\n\n\n<p>B\u00ean c\u1ea1nh \u0111\u00f3, vi\u1ec7c chia nh\u1ecf khung gi\u1edd \u0103n u\u1ed1ng trong ng\u00e0y \u0111\u1ec3 ph\u1ea7n th\u1ee9c \u0103n n\u1ea1p v\u00e0o \u0111\u01b0\u1ee3c c\u01a1 th\u1ec3 x\u1eed l\u00fd t\u1ed1t h\u01a1n. Cu\u1ed1i c\u00f9ng, b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i tr\u00e1nh \u0103n c\u00e1c lo\u1ea1i carbohydrate x\u1ea5u, l\u00e0m k\u00edch th\u00edch insulin, t\u1eeb \u0111\u00f3 \u1ee9c ch\u1ebf hormone th\u00fac \u0111\u1ea9y t\u0103ng c\u01a1.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"541\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/can-xay-dung-che-do-dinh-duong-phu-hop.png\" alt=\"C\u1ea7n x\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng ph\u00f9 h\u1ee3p v\u1edbi vi\u1ec7c luy\u1ec7n t\u1eadp\" class=\"wp-image-4752\" style=\"border-radius:10px;width:850px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/can-xay-dung-che-do-dinh-duong-phu-hop.png 800w, \/blog\/wp-content\/uploads\/2023\/12\/can-xay-dung-che-do-dinh-duong-phu-hop-300x203.png 300w, \/blog\/wp-content\/uploads\/2023\/12\/can-xay-dung-che-do-dinh-duong-phu-hop-768x519.png 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>C\u1ea7n x\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng ph\u00f9 h\u1ee3p v\u1edbi vi\u1ec7c luy\u1ec7n t\u1eadp &#8211; Ngu\u1ed3n: Internet&nbsp;<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2.6 U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc, ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, h\u1ea1n ch\u1ebf vi\u1ec7c s\u1eed d\u1ee5ng c\u00e1c ch\u1ea5t k\u00edch th\u00edch&nbsp;<\/h3>\n\n\n\n<p>Ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng ch\u00fang ta c\u1ea7n u\u1ed1ng \u0111\u1ee7 \u0111\u1ee7 <strong>1,5 &#8211; 2 l\u00edt m\u1ed7i ng\u00e0y<\/strong>. Tuy nhi\u00ean, \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi luy\u1ec7n t\u1eadp, n\u1ebfu mu\u1ed1n t\u0103ng c\u01a1 hi\u1ec7u qu\u1ea3 th\u00ec c\u1ea7n b\u1ed5 sung th\u00eam 2 l\u00edt &#8211; 3 l\u00edt n\u01b0\u1edbc \u0111\u1ec3 tr\u00e1nh t\u00ecnh tr\u1ea1ng m\u1ea5t n\u01b0\u1edbc, \u0111u\u1ed1i s\u1ee9c trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp.&nbsp;<\/p>\n\n\n\n<p>Ngo\u00e0i ra, nh\u1eb1m \u0111\u1ea3m b\u1ea3o th\u1ec3 l\u1ef1c \u0111\u1ec3 t\u1eadp luy\u1ec7n c\u00e1c b\u00e0i t\u1eadp t\u0103ng c\u01a1 c\u01b0\u1eddng \u0111\u1ed9 cao, b\u1ea1n c\u1ea7n <strong>duy tr\u00ec gi\u1ea5c ng\u1ee7 s\u00e2u t\u1eeb 7 &#8211; 8 ti\u1ebfng m\u1ed7i ng\u00e0y <\/strong>v\u00e0 ngh\u1ec9 ng\u01a1i \u00edt nh\u1ea5t 48 ti\u1ebfng tr\u01b0\u1edbc khi quay c\u00e1c b\u00e0i t\u1eadp t\u0103ng c\u01a1 n\u1eb7ng.<\/p>\n\n\n\n<p>B\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i h\u1ea1n ch\u1ebf vi\u1ec7c s\u1eed d\u1ee5ng c\u00e1c ch\u1ea5t k\u00edch th\u00edch b\u1edfi ch\u00fang c\u00f3 t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n l\u00ean c\u01a1 nh\u01b0 sau:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Thu\u1ed1c l\u00e1: <\/strong>L\u00e0m suy gi\u1ea3m h\u00f4 h\u1ea5p, gi\u1ea3m s\u1ee9c b\u1ec1n c\u0169ng nh\u01b0 \u0111\u1ed9 c\u0103ng h\u01a1i c\u1ee7a ph\u1ed5i trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp<\/li>\n\n\n\n<li><strong>\u0110\u1ed3 u\u1ed1ng c\u00f3 c\u1ed3n v\u00e0 c\u00e1c ch\u1ea5t k\u00edch th\u00edch:<\/strong> L\u00e0m t\u0103ng t\u1ef7 l\u1ec7 acid lactic trong m\u00e1u, g\u00e2y ra hi\u1ec7n t\u01b0\u1ee3ng \u0111au c\u01a1, chu\u1ed9t r\u00fat, m\u1ecfi c\u01a1, \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp c\u01a1.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/uong-du-nuoc-va-han-che-cac-chat-kich-thich.png\" alt=\"U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 h\u1ea1n ch\u1ebf c\u00e1c ch\u1ea5t k\u00edch th\u00edch gi\u00fap c\u1ea3i thi\u1ec7n hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n\u00a0\" class=\"wp-image-4758\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/uong-du-nuoc-va-han-che-cac-chat-kich-thich.png 1000w, \/blog\/wp-content\/uploads\/2023\/12\/uong-du-nuoc-va-han-che-cac-chat-kich-thich-300x200.png 300w, \/blog\/wp-content\/uploads\/2023\/12\/uong-du-nuoc-va-han-che-cac-chat-kich-thich-768x512.png 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><em>U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 h\u1ea1n ch\u1ebf c\u00e1c ch\u1ea5t k\u00edch th\u00edch gi\u00fap c\u1ea3i thi\u1ec7n hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n&nbsp;<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">&nbsp;3. M\u1ed9t s\u1ed1 c\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p khi t\u1eadp gym<\/h2>\n\n\n\n<h4 class=\"wp-block-heading\">3.1 T\u1eadp gym bao l\u00e2u th\u00ec t\u0103ng c\u00e2n?<\/h4>\n\n\n\n<p>Th\u00f4ng th\u01b0\u1eddng sau kho\u1ea3ng <strong>6 th\u00e1ng &#8211; 1 n\u0103m t\u1eadp luy\u1ec7n gym<\/strong> b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng c\u00e2n. Tuy nhi\u00ean, th\u1eddi gian th\u1ef1c t\u1ebf c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng, l\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n c\u00f9ng c\u01a1 \u0111\u1ecba c\u1ee7a m\u1ed7i ng\u01b0\u1eddi.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3.2 N\u00ean \u0103n m\u1ed9t ng\u00e0y bao nhi\u00eau calo \u0111\u1ec3 c\u00f3 body \u0111\u1eb9p?&nbsp;<\/h4>\n\n\n\n<p>B\u1ea1n n\u00ean \u0103n kho\u1ea3ng<strong> 2000 &#8211; d\u01b0\u1edbi 3000 calo m\u1ed7i ng\u00e0y<\/strong> \u0111\u1ec3 c\u00f3 body \u0111\u1eb9p. B\u00ean c\u1ea1nh \u0111\u00f3, \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh s\u1ed1 l\u01b0\u1ee3ng calo c\u1ea7n n\u1ea1p, b\u1ea1n c\u1ea7n c\u0103n c\u1ee9 c\u00e1c y\u1ebfu t\u1ed1 kh\u00e1c nh\u01b0 gi\u1edbi t\u00ednh, tu\u1ed5i t\u00e1c, c\u00e2n n\u1eb7ng c\u01a1 th\u1ec3,&#8230; Ch\u1eb3ng h\u1ea1n, x\u00e9t v\u1ec1 y\u1ebfu t\u1ed1 tu\u1ed5i t\u00e1c v\u00e0 gi\u1edbi t\u00ednh:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u1eef gi\u1edbi 26 &#8211; 50 tu\u1ed5i c\u1ea7n 2000 calo m\u1ed7i ng\u00e0y.<\/li>\n\n\n\n<li>Nam gi\u1edbi 26 &#8211; 45 tu\u1ed5i c\u1ea7n 2600 calo m\u1ed7i ng\u00e0y.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">3.3 T\u1eadp gym 3 th\u00e1ng c\u00f3 hi\u1ec7u qu\u1ea3 kh\u00f4ng?&nbsp;<\/h4>\n\n\n\n<p>Th\u00f4ng th\u01b0\u1eddng, h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u c\u00f3 s\u1ef1 <strong>thay \u0111\u1ed5i sau 3 th\u00e1ng t\u1eadp gym<\/strong>. Tuy nhi\u00ean, m\u1ee9c \u0111\u1ed9 thay \u0111\u1ed5i s\u1ebd t\u00f9y thu\u1ed9c v\u00e0o s\u1ef1 n\u1ed7 l\u1ef1c, c\u01a1 \u0111\u1ecba, c\u00e2n n\u1eb7ng, gi\u1edbi t\u00ednh c\u1ee7a m\u1ed7i ng\u01b0\u1eddi.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3.4 T\u1eadp gym bao l\u00e2u th\u00ec h\u1ebft \u0111au c\u01a1?<\/h4>\n\n\n\n<p>Sau kho\u1ea3ng th\u1eddi gian t\u1eadp luy\u1ec7n t\u1eeb<strong> 3 &#8211; 5 ng\u00e0y t\u1eadp gym<\/strong>, c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd quen d\u1ea7n v\u00e0 h\u1ebft c\u1ea3m gi\u00e1c \u0111au c\u01a1.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3.5 N\u1eef t\u1eadp gym bao l\u00e2u \u0111\u1ec3 c\u00f3 body \u0111\u1eb9p?<\/h4>\n\n\n\n<p>V\u1edbi \u0111\u1eb7c \u0111i\u1ec3m th\u1ec3 h\u00ecnh ri\u00eang c\u1ee7a ph\u00e1i n\u1eef, trung b\u00ecnh b\u1ea1n ph\u1ea3i c\u1ea7<strong>n 3 &#8211; 6 th\u00e1ng <\/strong>\u0111\u1ec3 c\u00e1c nh\u00f3m c\u01a1 \u0111\u01b0\u1ee3c \u0111\u1ecbnh h\u00ecnh, t\u1ea1o body s\u0103n ch\u1eafc.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3.6 T\u1eadp gym bao l\u00e2u th\u00ec c\u00f3 6 m\u00fai?<\/h4>\n\n\n\n<p>B\u1ea1n c\u1ea7n gym t\u1eeb <strong>6 th\u00e1ng &#8211; 1 n\u0103m \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c c\u01a1 6 m\u00fai<\/strong>. Vi\u1ec7c h\u00ecnh th\u00e0nh c\u01a1 b\u1ee5ng trong th\u1eddi gian bao l\u00e2u c\u00f2n b\u1ecb \u1ea3nh h\u01b0\u1edfng m\u1ed9t ph\u1ea7n b\u1edfi t\u1ef7 l\u1ec7 m\u1ee1 th\u1eeba tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u luy\u1ec7n t\u1eadp, c\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp, ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u1ee7a ri\u00eang t\u1eebng ng\u01b0\u1eddi.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3.7 N\u00ean t\u1eadp gym bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y?<\/h4>\n\n\n\n<p>B\u1ea1n n\u00ean duy tr\u00ec th\u1eddi l\u01b0\u1ee3ng<strong> 30 &#8211; 60 ph\u00fat v\u00e0 t\u1ed1t nh\u1ea5t l\u00e0 60 &#8211; 120 ph\u00fat m\u1ed7i ng\u00e0y <\/strong>\u0111\u1ec3 \u0111\u1ea3m b\u1ea3o hi\u1ec7u qu\u1ea3 luy\u1ec7n t\u1eadp.&nbsp;<\/p>\n\n\n\n<p>Tr\u00ean \u0111\u00e2y l\u00e0 nh\u1eefng th\u00f4ng tin li\u00ean quan \u0111\u1ebfn vi\u1ec7c <strong>t\u1eadp gym bao l\u00e2u th\u00ec l\u00ean c\u01a1<\/strong>. Vi\u1ec7c k\u1ebft h\u1ee3p nh\u1eefng y\u1ebfu t\u1ed1 li\u00ean quan \u0111\u1ebfn b\u00e0i t\u1eadp, ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng, th\u1eddi gian bi\u1ec3u gi\u00fap \u0111\u1ea9y nhanh th\u1eddi gian luy\u1ec7n t\u1eadp c\u1ee7a b\u1ea1n h\u01a1n bao gi\u1edd h\u1ebft. N\u1ebfu b\u1ea1n c\u1ea7n t\u01b0 v\u1ea5n chi ti\u1ebft h\u01a1n, h\u00e3y li\u00ean h\u1ec7 ngay <a href=\"https:\/\/www.facebook.com\/DecathlonVN\/?locale=vi_VN\" target=\"_blank\" rel=\"noreferrer noopener\">Fanpage Decathlon<\/a> ho\u1eb7c hotline 1800 9044.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>T\u1eadp gym bao l\u00e2u th\u00ec l\u00ean c\u01a1 l\u00e0 v\u1ea5n \u0111\u1ec1 m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi th\u1eafc m\u1eafc trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp c\u1ee7a m\u00ecnh. Th\u1eddi gian luy\u1ec7n&hellip;<\/p>\n","protected":false},"author":5,"featured_media":4767,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[23],"tags":[],"class_list":["post-4736","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\/2023\/12\/tap-gym-bao-lau-thi-len-co.jpg",1920,1080,false],"thumbnail":["\/blog\/wp-content\/uploads\/2023\/12\/tap-gym-bao-lau-thi-len-co-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2023\/12\/tap-gym-bao-lau-thi-len-co-300x169.jpg",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2023\/12\/tap-gym-bao-lau-thi-len-co-768x432.jpg",768,432,true],"large":["\/blog\/wp-content\/uploads\/2023\/12\/tap-gym-bao-lau-thi-len-co-1024x576.jpg",1024,576,true],"1536x1536":["\/blog\/wp-content\/uploads\/2023\/12\/tap-gym-bao-lau-thi-len-co-1536x864.jpg",1536,864,true],"2048x2048":["\/blog\/wp-content\/uploads\/2023\/12\/tap-gym-bao-lau-thi-len-co.jpg",1920,1080,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2023\/12\/tap-gym-bao-lau-thi-len-co.jpg",120,68,false]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"T\u1eadp gym bao l\u00e2u th\u00ec l\u00ean c\u01a1 l\u00e0 v\u1ea5n \u0111\u1ec1 m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi th\u1eafc m\u1eafc trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp c\u1ee7a m\u00ecnh. Th\u1eddi gian luy\u1ec7n&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/4736","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=4736"}],"version-history":[{"count":0,"href":"\/blog\/wp-json\/wp\/v2\/posts\/4736\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/4767"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=4736"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=4736"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=4736"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}