{"id":7170,"date":"2024-05-15T14:43:48","date_gmt":"2024-05-15T07:43:48","guid":{"rendered":"https:\/\/www.dktvnblog.com\/blog\/?p=7170"},"modified":"2024-05-15T14:43:49","modified_gmt":"2024-05-15T07:43:49","slug":"moi-tap-gym-nen-tap-gi","status":"publish","type":"post","link":"\/blog\/moi-tap-gym-nen-tap-gi\/","title":{"rendered":"M\u1edbi t\u1eadp Gym n\u00ean t\u1eadp g\u00ec? Gi\u1ea3i \u0111\u00e1p 5+ th\u1eafc m\u1eafc cho ng\u01b0\u1eddi m\u1edbi t\u1eadp Gym"},"content":{"rendered":"\n<p><em>X\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap nh\u1eefng ng\u01b0\u1eddi m\u1edbi l\u00e0m quen v\u1edbi b\u1ed9 m\u00f4n Gym d\u1ec5 d\u00e0ng \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau h\u01a1n. \u0110\u1ec3 bi\u1ebft ch\u00ednh x\u00e1c <strong>m\u1edbi t\u1eadp Gym n\u00ean t\u1eadp g\u00ec<\/strong> l\u00e0 t\u1ed1t nh\u1ea5t, b\u1ea1n \u0111\u1ecdc h\u00e3y c\u00f9ng Decathlon t\u00ecm hi\u1ec3u ngay t\u1ea1i b\u00e0i vi\u1ebft b\u00ean d\u01b0\u1edbi.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. 3+ L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eadp Gym \u0111\u00fang c\u00e1ch<\/strong><\/h2>\n\n\n\n<p>R\u00e8n luy\u1ec7n c\u00e1c b\u00e0i t\u1eadp Gym \u0111\u00fang c\u00e1ch v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 h\u1ee3p l\u00fd c\u00f3 th\u1ec3 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch tuy\u1ec7t v\u1eddi, c\u1ee5 th\u1ec3 nh\u01b0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gi\u00fap ng\u01b0\u1eddi t\u1eadp ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng theo mong mu\u1ed1n.<\/li>\n\n\n\n<li>Gi\u1ea3i t\u1ecfa b\u1edbt c\u0103ng th\u1eb3ng, \u00e1p l\u1ef1c, duy tr\u00ec tr\u1ea1ng th\u00e1i tinh th\u1ea7n t\u1ed1t h\u01a1n.<\/li>\n\n\n\n<li>H\u1ed7 tr\u1ee3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh tr\u00ed n\u00e3o, c\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb v\u00e0 ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng suy gi\u1ea3m nh\u1eadn th\u1ee9c.<\/li>\n\n\n\n<li>C\u00f3 t\u00e1c d\u1ee5ng ph\u00f2ng ch\u1ed1ng m\u1ed9t s\u1ed1 c\u0103n b\u1ec7nh nh\u01b0 \u0111\u1ed9t qu\u1ef5, vi\u00eam kh\u1edbp, huy\u1ebft \u00e1p, ti\u1ec3u \u0111\u01b0\u1eddng, ung th\u01b0,\u2026<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/gym-co-the-mang-den-nhieu-loi-ich-cho-suc-khoe.jpg\" alt=\"Gym c\u00f3 th\u1ec3 mang \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t c\u0169ng nh\u01b0 s\u1ee9c kh\u1ecfe tinh th\u1ea7n c\u1ee7a ng\u01b0\u1eddi t\u1eadp\" class=\"wp-image-7171\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/gym-co-the-mang-den-nhieu-loi-ich-cho-suc-khoe.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/gym-co-the-mang-den-nhieu-loi-ich-cho-suc-khoe-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/gym-co-the-mang-den-nhieu-loi-ich-cho-suc-khoe-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Gym c\u00f3 th\u1ec3 mang \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t c\u0169ng nh\u01b0 s\u1ee9c kh\u1ecfe tinh th\u1ea7n c\u1ee7a ng\u01b0\u1eddi t\u1eadp<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. N\u1eef gi\u1edbi m\u1edbi t\u1eadp Gym n\u00ean t\u1eadp g\u00ec<\/strong><\/h2>\n\n\n\n<p>N\u1eef gi\u1edbi c\u00f3 \u0111\u1eb7c \u0111i\u1ec3m th\u1ec3 tr\u1ea1ng v\u00e0 nh\u1eefng m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp kh\u00e1c bi\u1ec7t so v\u1edbi nam gi\u1edbi. Ch\u00ednh v\u00ec v\u1eady, khi c\u00e2n nh\u1eafc luy\u1ec7n t\u1eadp c\u0169ng c\u1ea7n c\u00f3 s\u1ef1 ch\u1ecdn l\u1ecdc nh\u1ea5t \u0111\u1ecbnh v\u1ec1 c\u00e1c b\u00e0i t\u1eadp sao cho th\u1eadt s\u1ef1 ph\u00f9 h\u1ee3p.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.1. C\u00e1c b\u00e0i t\u1eadp \u1edf ph\u00f2ng Gym cho n\u1eef hi\u1ec7u qu\u1ea3 nh\u1ea5t<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>M\u1ee5c \u0111\u00edch luy\u1ec7n t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u00ean b\u00e0i t\u1eadp<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\" rowspan=\"4\">S\u0103n ch\u1eafc m\u00f4ng \u0111\u00f9i, t\u0103ng k\u00edch th\u01b0\u1edbc v\u00f2ng 3<\/td><td class=\"has-text-align-center\" data-align=\"center\">Body Squat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Body Walking Lunges<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cable Kick Back<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Leg Press<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\" rowspan=\"3\">Gi\u1ea3m m\u1ee1 b\u1ee5ng, s\u0103n ch\u1eafc eo, c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng<\/td><td class=\"has-text-align-center\" data-align=\"center\">Plank<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lying Leg Raise<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">AB Roller<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\" rowspan=\"2\">T\u0103ng k\u00edch th\u01b0\u1edbc v\u00f2ng 1<\/td><td class=\"has-text-align-center\" data-align=\"center\">Machine Fly<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dumbbell Bench Press<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\" rowspan=\"2\">T\u0103ng c\u01a1 b\u1eafp<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pace Pull<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cable Curl<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.2. Ng\u00e0y \u0111\u1ea7u t\u1eadp Gym n\u00ean t\u1eadp g\u00ec cho n\u1eef<\/strong><\/h3>\n\n\n\n<p>Do \u0111\u1eb7c \u0111i\u1ec3m c\u01a1 \u0111\u1ecba m\u00e0 ph\u00e1i n\u1eef l\u00e0 \u0111\u1ed1i t\u01b0\u1ee3ng th\u01b0\u1eddng d\u1ec5 g\u1eb7p c\u00e1c v\u1ea5n \u0111\u1ec1 nh\u01b0 b\u00e9o b\u1ee5ng d\u01b0\u1edbi, th\u1eeba m\u1ee1, c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 \u0111\u00f9i ch\u1ea3y x\u1ec7,&#8230; \u0111\u1eb7c bi\u1ec7t l\u00e0 nh\u1eefng ai t\u1eebng tr\u1ea3i qua sinh n\u1edf. Ch\u00ednh v\u00ec v\u1eady, l\u1ed9 tr\u00ecnh t\u1eadp Gym d\u00e0nh cho n\u1eef th\u01b0\u1eddng h\u01b0\u1edbng nhi\u1ec1u \u0111\u1ebfn r\u00e8n luy\u1ec7n nh\u00f3m c\u01a1 ph\u1ea7n d\u01b0\u1edbi, bao g\u1ed3m c\u01a1 b\u1ee5ng, c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 ch\u00e2n.<\/p>\n\n\n\n<p>Trong ng\u00e0y t\u1eadp \u0111\u1ea7u ti\u00ean, c\u00e1c b\u1ea1n n\u1eef c\u00f3 th\u1ec3 l\u00e0m quen v\u1edbi nh\u1eefng \u0111\u1ed9ng t\u00e1c nh\u1eb9 nh\u00e0ng v\u00e0 c\u00f3 nhi\u1ec1u t\u00e1c d\u1ee5ng cho ph\u1ea7n c\u01a1 th\u1ec3 n\u00e0y nh\u01b0 Body Squat, Smith Machine Squat, Body Walking Lunges, Leg Extension, Plank,&#8230;Plank, Body Squat, Smith Machine Squat, Body Walking Lunges, Leg Extension,\u2026\u00a0<\/p>\n\n\n\n<p>Tuy nhi\u00ean, c\u1ea7n l\u01b0u \u00fd r\u1eb1ng khi m\u1edbi luy\u1ec7n t\u1eadp, c\u01a1 th\u1ec3 ch\u01b0a quen \u0111\u01b0\u1ee3c v\u1edbi nh\u1ecbp \u0111\u1ed9 v\u00e0 \u0111\u1ed9ng t\u00e1c n\u00ean c\u00e1c b\u1ea1n n\u1eef ch\u00fa \u00fd ph\u1ea3i kh\u1edfi \u0111\u1ed9ng th\u1eadt k\u1ef9 v\u00e0 t\u1eadp nh\u1eb9 nh\u00e0ng v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p (kh\u00f4ng qu\u00e1 30 ph\u00fat\/bu\u1ed5i), c\u00f3 th\u1ec3 \u0111an xen v\u1eeba t\u1eadp v\u1eeba ngh\u1ec9 ng\u01a1i. Sau \u0111\u00f3 s\u1ebd d\u1ea7n d\u1ea7n \u0111i\u1ec1u ch\u1ec9nh m\u1ee9c \u0111\u1ed9 luy\u1ec7n t\u1eadp t\u0103ng l\u00ean theo th\u1ec3 tr\u1ea1ng v\u00e0o c\u00e1c ng\u00e0y ti\u1ebfp theo.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"565\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/nu-gioi-nen-lua-chon-cac-bai-tap-ren-luyen-chan-bung-trong-ngay-dau-tien-lam-quen-voi-gym.jpg\" alt=\"N\u1eef gi\u1edbi n\u00ean l\u1ef1a ch\u1ecdn c\u00e1c b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n ch\u00e2n b\u1ee5ng trong ng\u00e0y \u0111\u1ea7u ti\u00ean l\u00e0m quen v\u1edbi Gym\" class=\"wp-image-7220\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/nu-gioi-nen-lua-chon-cac-bai-tap-ren-luyen-chan-bung-trong-ngay-dau-tien-lam-quen-voi-gym.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/nu-gioi-nen-lua-chon-cac-bai-tap-ren-luyen-chan-bung-trong-ngay-dau-tien-lam-quen-voi-gym-300x199.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/nu-gioi-nen-lua-chon-cac-bai-tap-ren-luyen-chan-bung-trong-ngay-dau-tien-lam-quen-voi-gym-768x510.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>N\u1eef gi\u1edbi n\u00ean l\u1ef1a ch\u1ecdn c\u00e1c b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n ch\u00e2n b\u1ee5ng trong ng\u00e0y \u0111\u1ea7u ti\u00ean l\u00e0m quen v\u1edbi Gym<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.3. K\u1ebf ho\u1ea1ch t\u1eadp Gym trong 1 tu\u1ea7n cho n\u1eef m\u1edbi b\u1eaft \u0111\u1ea7u<\/strong><\/h3>\n\n\n\n<p>V\u1edbi c\u00e1c b\u1ea1n n\u1eef m\u1edbi b\u1eaft \u0111\u1ea7u tham gia v\u00e0o b\u1ed9 m\u00f4n n\u00e0y c\u00f3 th\u1ec3 x\u00e2y d\u1ef1ng cho b\u1ea3n th\u00e2n m\u1ed9t k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 theo g\u1ee3i \u00fd sau:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ng\u00e0y th\u1ee9 1: Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp ch\u00e2n \u2013 b\u1ee5ng<\/strong><\/h4>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 1: Body Squat<\/strong><\/p>\n\n\n\n<p>Body Squat l\u00e0 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n, \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p v\u1edbi c\u00e1c b\u1ea1n n\u1eef b\u1eaft \u0111\u1ea7u l\u00e0m quen v\u1edbi Gym. Body Squat c\u00f3 t\u00e1c d\u1ee5ng hi\u1ec7u qu\u1ea3 v\u1edbi 3 nh\u00f3m c\u01a1 ch\u00ednh: c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, c\u01a1 \u0111\u00f9i sau v\u00e0 c\u01a1 m\u00f4ng.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Th\u1eddi gian t\u1eadp:<strong> <\/strong>3 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/bat-dau-voi-bai-tap-body-squat-giup-cac-ban-nu-ren-luyen-phan-co-dui-va-co-mong.jpg\" alt=\"B\u1eaft \u0111\u1ea7u v\u1edbi b\u00e0i t\u1eadp Body Squat gi\u00fap c\u00e1c b\u1ea1n n\u1eef r\u00e8n luy\u1ec7n ph\u1ea7n c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng\" class=\"wp-image-7181\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/bat-dau-voi-bai-tap-body-squat-giup-cac-ban-nu-ren-luyen-phan-co-dui-va-co-mong.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/bat-dau-voi-bai-tap-body-squat-giup-cac-ban-nu-ren-luyen-phan-co-dui-va-co-mong-300x169.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/bat-dau-voi-bai-tap-body-squat-giup-cac-ban-nu-ren-luyen-phan-co-dui-va-co-mong-768x432.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1eaft \u0111\u1ea7u v\u1edbi b\u00e0i t\u1eadp Body Squat gi\u00fap c\u00e1c b\u1ea1n n\u1eef r\u00e8n luy\u1ec7n ph\u1ea7n c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 2: Body Walking Lunges<\/strong><\/p>\n\n\n\n<p>\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp c\u00f3 t\u00e1c d\u1ee5ng l\u00ean nh\u00f3m c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, c\u01a1 \u0111\u00f9i sau v\u00e0 c\u00f4 m\u00f4ng, trong \u0111\u00f3 hi\u1ec7u qu\u1ea3 nhi\u1ec1u nh\u1ea5t l\u00e0 v\u1edbi c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp:<strong> <\/strong>4 set, bao g\u1ed3m 1 set kh\u1edfi \u0111\u1ed9ng t\u1eadp kh\u00f4ng t\u1ea1 v\u00e0 3 set t\u1eadp v\u1edbi t\u1ea1, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/body-walking-lunges-mang-den-hieu-qua-cho-nhom-co-dui-truoc.jpg\" alt=\"Body Walking Lunges mang \u0111\u1ebfn hi\u1ec7u qu\u1ea3 cho nh\u00f3m c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc\" class=\"wp-image-7184\" style=\"border-radius:10px;width:850px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/body-walking-lunges-mang-den-hieu-qua-cho-nhom-co-dui-truoc.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/body-walking-lunges-mang-den-hieu-qua-cho-nhom-co-dui-truoc-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/body-walking-lunges-mang-den-hieu-qua-cho-nhom-co-dui-truoc-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Body Walking Lunges mang \u0111\u1ebfn hi\u1ec7u qu\u1ea3 cho nh\u00f3m c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 3: Leg Extension<\/strong><\/p>\n\n\n\n<p>Leg Extension l\u00e0 b\u00e0i t\u1eadp c\u00f4 l\u1eadp ph\u1ea7n th\u00e2n tr\u00ean, ch\u1ec9 t\u1eadp trung t\u00e1c \u0111\u1ed9ng v\u00e0o kh\u1edbp g\u1ed1i v\u00e0 c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp:<strong> <\/strong>3 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"566\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/leg-extension-tap-trung-ren-luyen-co-dui-truoc.jpg\" alt=\"Leg Extension t\u1eadp trung r\u00e8n luy\u1ec7n c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc\" class=\"wp-image-7211\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/leg-extension-tap-trung-ren-luyen-co-dui-truoc.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/leg-extension-tap-trung-ren-luyen-co-dui-truoc-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/leg-extension-tap-trung-ren-luyen-co-dui-truoc-768x511.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Leg Extension t\u1eadp trung r\u00e8n luy\u1ec7n c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 4: Plank<\/strong><\/p>\n\n\n\n<p>Plank l\u00e0 b\u00e0i t\u1eadp c\u00f3 hi\u1ec7u qu\u1ea3 t\u00e1c \u0111\u1ed9ng ch\u00ednh \u0111\u1ebfn nh\u00f3m c\u01a1 b\u1ee5ng.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp:<strong> <\/strong>3 set, m\u1ed7i set g\u1ed3ng b\u1ee5ng kho\u1ea3ng 30s.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"637\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/plank-mang-den-hieu-qua-dang-ke-cho-co-bung.jpg\" alt=\"Plank mang \u0111\u1ebfn hi\u1ec7u qu\u1ea3 \u0111\u00e1ng k\u1ec3 cho c\u01a1 b\u1ee5ng\" class=\"wp-image-7227\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/plank-mang-den-hieu-qua-dang-ke-cho-co-bung.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/plank-mang-den-hieu-qua-dang-ke-cho-co-bung-300x225.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/plank-mang-den-hieu-qua-dang-ke-cho-co-bung-768x576.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Plank mang \u0111\u1ebfn hi\u1ec7u qu\u1ea3 \u0111\u00e1ng k\u1ec3 cho c\u01a1 b\u1ee5ng<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 5: Lying Leg Raise<\/strong><\/p>\n\n\n\n<p>Lying Leg Raise l\u00e0 b\u00e0i t\u1eadp d\u00e0nh cho ng\u01b0\u1eddi mu\u1ed1n r\u00e8n luy\u1ec7n ph\u1ea7n c\u01a1 b\u1ee5ng d\u01b0\u1edbi, \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p v\u1edbi ph\u00e1i n\u1eef th\u01b0\u1eddng hay b\u1ecb t\u00edch t\u1ee5 nhi\u1ec1u m\u1ee1 th\u1eeba \u1edf v\u1ecb tr\u00ed n\u00e0y.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp: 4 set, m\u1ed7i set 12 rep.<\/p>\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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/lying-leg-raise-giup-ren-luyen-phan-co-bung-duoi-cua-phai-nu.jpg\" alt=\"Lying Leg Raise gi\u00fap r\u00e8n luy\u1ec7n ph\u1ea7n c\u01a1 b\u1ee5ng d\u01b0\u1edbi c\u1ee7a ph\u00e1i n\u1eef\" class=\"wp-image-7213\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/lying-leg-raise-giup-ren-luyen-phan-co-bung-duoi-cua-phai-nu.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/lying-leg-raise-giup-ren-luyen-phan-co-bung-duoi-cua-phai-nu-300x300.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/lying-leg-raise-giup-ren-luyen-phan-co-bung-duoi-cua-phai-nu-150x150.jpg 150w, \/blog\/wp-content\/uploads\/2024\/05\/lying-leg-raise-giup-ren-luyen-phan-co-bung-duoi-cua-phai-nu-768x767.jpg 768w, \/blog\/wp-content\/uploads\/2024\/05\/lying-leg-raise-giup-ren-luyen-phan-co-bung-duoi-cua-phai-nu-120x120.jpg 120w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Lying Leg Raise gi\u00fap r\u00e8n luy\u1ec7n ph\u1ea7n c\u01a1 b\u1ee5ng d\u01b0\u1edbi c\u1ee7a ph\u00e1i n\u1eef<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ng\u00e0y th\u1ee9 2: Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp th\u00e2n tr\u00ean<\/strong><\/h4>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 1: Machine Fly<\/strong><\/p>\n\n\n\n<p>Machine Fly l\u00e0 b\u00e0i t\u1eadp c\u00f4 l\u1eadp ph\u1ea7n c\u01a1 vai, \u0111\u1eb7c bi\u1ec7t hi\u1ec7u qu\u1ea3 v\u1edbi nh\u00f3m c\u01a1 ng\u1ef1c.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp:<strong> <\/strong>3 set, m\u1ed7i set 12 rep.<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/machine-fly-la-bai-tap-hieu-qua-cho-phan-co-nguc.jpg\" alt=\"Machine Fly l\u00e0 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 cho ph\u1ea7n c\u01a1 ng\u1ef1c\" class=\"wp-image-7214\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/machine-fly-la-bai-tap-hieu-qua-cho-phan-co-nguc.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/machine-fly-la-bai-tap-hieu-qua-cho-phan-co-nguc-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/machine-fly-la-bai-tap-hieu-qua-cho-phan-co-nguc-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Machine Fly l\u00e0 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 cho ph\u1ea7n c\u01a1 ng\u1ef1c<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 2: Wide Grip Lat Pull Down<\/strong><\/p>\n\n\n\n<p>Wide Grip Lat Pull Down l\u00e0 b\u00e0i t\u1eadp d\u00e0nh ri\u00eang cho nh\u00f3m c\u01a1 l\u01b0ng x\u00f4, c\u00f3 hi\u1ec7u qu\u1ea3 t\u00e1c \u0111\u1ed9ng v\u00e0o ph\u1ea7n m\u1ee1 c\u1ee5c b\u1ed9 \u1edf xung quanh n\u00e1ch.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp: 3 set, m\u1ed7i set 12 rep.<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/bai-tap-wide-grip-lat-pull-down-tap-trung-tac-dung-luc-len-phan-co-lung-xo.jpg\" alt=\"B\u00e0i t\u1eadp Wide Grip Lat Pull Down t\u1eadp trung t\u00e1c d\u1ee5ng l\u1ef1c l\u00ean ph\u1ea7n c\u01a1 l\u01b0ng x\u00f4\" class=\"wp-image-7178\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/bai-tap-wide-grip-lat-pull-down-tap-trung-tac-dung-luc-len-phan-co-lung-xo.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/bai-tap-wide-grip-lat-pull-down-tap-trung-tac-dung-luc-len-phan-co-lung-xo-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/bai-tap-wide-grip-lat-pull-down-tap-trung-tac-dung-luc-len-phan-co-lung-xo-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp Wide Grip Lat Pull Down t\u1eadp trung t\u00e1c d\u1ee5ng l\u1ef1c l\u00ean ph\u1ea7n c\u01a1 l\u01b0ng x\u00f4<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 3: Face Pull<\/strong><\/p>\n\n\n\n<p>Pace Pull l\u00e0 b\u00e0i t\u1eadp h\u01b0\u1edbng \u0111\u1ebfn r\u00e8n luy\u1ec7n nh\u00f3m c\u01a1 vai.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp: 3 set, m\u1ed7i set 12 rep.<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/face-pull-giup-phai-nu-ren-luyen-co-vai.jpg\" alt=\"Face Pull gi\u00fap ph\u00e1i n\u1eef r\u00e8n luy\u1ec7n c\u01a1 vai\" class=\"wp-image-7239\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/face-pull-giup-phai-nu-ren-luyen-co-vai.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/face-pull-giup-phai-nu-ren-luyen-co-vai-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/face-pull-giup-phai-nu-ren-luyen-co-vai-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Face Pull gi\u00fap ph\u00e1i n\u1eef r\u00e8n luy\u1ec7n c\u01a1 vai<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 4: Cable Curl<\/strong><\/p>\n\n\n\n<p>Cable Curl l\u00e0 b\u00e0i t\u1eadp d\u00f9ng \u0111\u1ec3 r\u00e8n luy\u1ec7n ph\u1ea7n c\u01a1 tay tr\u01b0\u1edbc.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp: 3 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"465\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/co-tay-truoc-se-duoc-tac-dong-manh-me-khi-thuc-hien-cable-curl.jpg\" alt=\"C\u01a1 tay tr\u01b0\u1edbc s\u1ebd \u0111\u01b0\u1ee3c t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd khi th\u1ef1c hi\u1ec7n Cable Curl\u00a0\" class=\"wp-image-7194\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/co-tay-truoc-se-duoc-tac-dong-manh-me-khi-thuc-hien-cable-curl.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/co-tay-truoc-se-duoc-tac-dong-manh-me-khi-thuc-hien-cable-curl-300x164.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/co-tay-truoc-se-duoc-tac-dong-manh-me-khi-thuc-hien-cable-curl-768x420.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>C\u01a1 tay tr\u01b0\u1edbc s\u1ebd \u0111\u01b0\u1ee3c t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd khi th\u1ef1c hi\u1ec7n Cable Curl&nbsp;<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ng\u00e0y th\u1ee9 3: Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp ph\u1ea7n c\u01a1 \u0110\u00f9i \u2013 M\u00f4ng<\/strong><\/h4>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 1: Hype Extension<\/strong><\/p>\n\n\n\n<p>Hype Extension l\u00e0 b\u00e0i t\u1eadp t\u1eadp trung v\u00e0o c\u01a1 m\u00f4ng v\u00e0 c\u01a1 \u0111\u00f9i sau, th\u01b0\u1eddng d\u00f9ng \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng cho c\u00e1c b\u00e0i t\u1eadp h\u01b0\u1edbng \u0111\u1ebfn ph\u1ea7n m\u00f4ng, \u0111\u00f9i.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp: 3 set, m\u1ed7i set 12 rep.<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/hype-extension-la-bai-tap-giup-ren-luyen-co-mong-va-co-dui-sau.jpg\" alt=\"Hype Extension l\u00e0 b\u00e0i t\u1eadp gi\u00fap r\u00e8n luy\u1ec7n c\u01a1 m\u00f4ng v\u00e0 c\u01a1 \u0111\u00f9i sau\" class=\"wp-image-7206\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/hype-extension-la-bai-tap-giup-ren-luyen-co-mong-va-co-dui-sau.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/hype-extension-la-bai-tap-giup-ren-luyen-co-mong-va-co-dui-sau-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/hype-extension-la-bai-tap-giup-ren-luyen-co-mong-va-co-dui-sau-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Hype Extension l\u00e0 b\u00e0i t\u1eadp gi\u00fap r\u00e8n luy\u1ec7n c\u01a1 m\u00f4ng v\u00e0 c\u01a1 \u0111\u00f9i sau<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 2:&nbsp; Romanian Deadlift<\/strong><\/p>\n\n\n\n<p>Romanian Deadlift l\u00e0 b\u00e0i t\u1eadp k\u00e8m v\u1edbi t\u1ea1 \u0111\u0129a \u0111\u1ec3 luy\u1ec7n t\u1eadp ph\u1ea7n c\u01a1 m\u00f4ng.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp: 3 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"529\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/romanian-deadlift-voi-ta-dia-giup-tap-luyen-co-mong-hieu-qua.jpg\" alt=\"Romanian Deadlift v\u1edbi t\u1ea1 \u0111\u0129a gi\u00fap t\u1eadp luy\u1ec7n c\u01a1 m\u00f4ng hi\u1ec7u qu\u1ea3\" class=\"wp-image-7232\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/romanian-deadlift-voi-ta-dia-giup-tap-luyen-co-mong-hieu-qua.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/romanian-deadlift-voi-ta-dia-giup-tap-luyen-co-mong-hieu-qua-300x187.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/romanian-deadlift-voi-ta-dia-giup-tap-luyen-co-mong-hieu-qua-768x478.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Romanian Deadlift v\u1edbi t\u1ea1 \u0111\u0129a gi\u00fap t\u1eadp luy\u1ec7n c\u01a1 m\u00f4ng hi\u1ec7u qu\u1ea3<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 3:&nbsp; Body Hip Thrust<\/strong><\/p>\n\n\n\n<p>Body Hip Thrust l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp c\u00f3 t\u00e1c d\u1ee5ng hi\u1ec7u qu\u1ea3 nh\u1ea5t v\u1edbi ph\u1ea7n c\u01a1 m\u00f4ng.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp: 3 set, m\u1ed7i set 12 rep.<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/body-hip-thrust-la-bai-tap-danh-cho-phan-co-mong.jpg\" alt=\"Body Hip Thrust l\u00e0 b\u00e0i t\u1eadp d\u00e0nh cho ph\u1ea7n c\u01a1 m\u00f4ng\" class=\"wp-image-7182\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/body-hip-thrust-la-bai-tap-danh-cho-phan-co-mong.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/body-hip-thrust-la-bai-tap-danh-cho-phan-co-mong-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/body-hip-thrust-la-bai-tap-danh-cho-phan-co-mong-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Body Hip Thrust l\u00e0 b\u00e0i t\u1eadp d\u00e0nh cho ph\u1ea7n c\u01a1 m\u00f4ng<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 4: Cable Kick Back<\/strong><\/p>\n\n\n\n<p>Cable Kick Back l\u00e0 b\u00e0i t\u1eadp c\u00f3 hi\u1ec7u qu\u1ea3 r\u00e8n luy\u1ec7n cho c\u01a1 \u0111\u00f9i sau v\u00e0 c\u01a1 m\u00f4ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 ph\u1ea7n m\u00f4ng ph\u00eda sau.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp: 3 set, m\u1ed7i set 12 rep t\u00ednh cho m\u1ed7i ch\u00e2n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/cable-kick-back-co-tac-dung-den-phan-co-mong-sau-va-co-dui-sau.jpg\" alt=\"Cable Kick Back c\u00f3 t\u00e1c d\u1ee5ng \u0111\u1ebfn ph\u1ea7n c\u01a1 m\u00f4ng sau v\u00e0 c\u01a1 \u0111\u00f9i sau\" class=\"wp-image-7186\" style=\"border-radius:10px;width:850px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/cable-kick-back-co-tac-dung-den-phan-co-mong-sau-va-co-dui-sau.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/cable-kick-back-co-tac-dung-den-phan-co-mong-sau-va-co-dui-sau-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/cable-kick-back-co-tac-dung-den-phan-co-mong-sau-va-co-dui-sau-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Cable Kick Back c\u00f3 t\u00e1c d\u1ee5ng \u0111\u1ebfn ph\u1ea7n c\u01a1 m\u00f4ng sau v\u00e0 c\u01a1 \u0111\u00f9i sau<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 5: Cable Lateral Kick<\/strong><\/p>\n\n\n\n<p>Cable Lateral Kick l\u00e0 b\u00e0i t\u1eadp t\u1eadp trung v\u00e0o ph\u1ea7n c\u01a1 m\u00f4ng \u1edf b\u00ean h\u00f4ng.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp: 3 set, m\u1ed7i set 12 rep t\u00ednh cho m\u1ed7i ch\u00e2n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"481\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/cable-lateral-kick-tap-trung-vao-phan-co-mong-hai-ben-hong.jpg\" alt=\"Cable Lateral Kick t\u1eadp trung v\u00e0o ph\u1ea7n c\u01a1 m\u00f4ng hai b\u00ean h\u00f4ng\" class=\"wp-image-7187\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/cable-lateral-kick-tap-trung-vao-phan-co-mong-hai-ben-hong.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/cable-lateral-kick-tap-trung-vao-phan-co-mong-hai-ben-hong-300x170.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/cable-lateral-kick-tap-trung-vao-phan-co-mong-hai-ben-hong-768x435.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Cable Lateral Kick t\u1eadp trung v\u00e0o ph\u1ea7n c\u01a1 m\u00f4ng hai b\u00ean h\u00f4ng<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ng\u00e0y th\u1ee9 4: Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp th\u00e2n tr\u00ean<\/strong><\/h4>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 1: Dumbbell Bench Press<\/strong><\/p>\n\n\n\n<p>Dumbbell Bench Press l\u00e0 b\u00e0i t\u1eadp v\u1edbi gh\u1ebf ph\u1eb3ng v\u00e0 t\u1ea1, h\u01b0\u1edbng \u0111\u1ebfn t\u00e1c \u0111\u1ed9ng l\u1ef1c v\u00e0o ph\u1ea7n c\u01a1 ng\u1ef1c.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp: 3 set, m\u1ed7i set 12 rep.<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/dumbbell-bench-press-giup-ren-luyen-phan-co-nguc.jpg\" alt=\"Dumbbell Bench Press gi\u00fap r\u00e8n luy\u1ec7n ph\u1ea7n c\u01a1 ng\u1ef1c\" class=\"wp-image-7198\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/dumbbell-bench-press-giup-ren-luyen-phan-co-nguc.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/dumbbell-bench-press-giup-ren-luyen-phan-co-nguc-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/dumbbell-bench-press-giup-ren-luyen-phan-co-nguc-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Dumbbell Bench Press gi\u00fap r\u00e8n luy\u1ec7n ph\u1ea7n c\u01a1 ng\u1ef1c<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 2: Dumbbell Lateral Raise<\/strong><\/p>\n\n\n\n<p>Dumbbell Lateral Raise d\u00f9ng chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a kh\u1edbp vai \u0111\u1ec3 ph\u00e1t l\u1ef1c, t\u1eadp trung v\u00e0o r\u00e8n luy\u1ec7n ph\u1ea7n c\u01a1 vai gi\u1eefa.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp: 3 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"565\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/dumbbell-lateral-raise-ho-tro-tap-luyen-co-vai-giua.jpg\" alt=\"Dumbbell Lateral Raise h\u1ed7 tr\u1ee3 t\u1eadp luy\u1ec7n c\u01a1 vai gi\u1eefa\" class=\"wp-image-7200\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/dumbbell-lateral-raise-ho-tro-tap-luyen-co-vai-giua.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/dumbbell-lateral-raise-ho-tro-tap-luyen-co-vai-giua-300x199.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/dumbbell-lateral-raise-ho-tro-tap-luyen-co-vai-giua-768x510.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Dumbbell Lateral Raise h\u1ed7 tr\u1ee3 t\u1eadp luy\u1ec7n c\u01a1 vai gi\u1eefa<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 3: One Arm Dumbbell Row<\/strong><\/p>\n\n\n\n<p>One Arm Dumbbell Row l\u00e0 b\u00e0i t\u1eadp k\u1ebft h\u1ee3p v\u1edbi t\u1ea1 d\u00e0nh ri\u00eang cho nh\u00f3m c\u01a1 l\u01b0ng x\u00f4.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp: 3 set, m\u1ed7i set 12 rep cho m\u1ed7i tay.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"542\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/one-arm-dumbbell-row-la-bai-tap-hieu-qua-voi-nhom-co-lung-xo.jpg\" alt=\"One Arm Dumbbell Row l\u00e0 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 v\u1edbi nh\u00f3m c\u01a1 l\u01b0ng x\u00f4\" class=\"wp-image-7224\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/one-arm-dumbbell-row-la-bai-tap-hieu-qua-voi-nhom-co-lung-xo.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/one-arm-dumbbell-row-la-bai-tap-hieu-qua-voi-nhom-co-lung-xo-300x191.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/one-arm-dumbbell-row-la-bai-tap-hieu-qua-voi-nhom-co-lung-xo-768x490.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>One Arm Dumbbell Row l\u00e0 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 v\u1edbi nh\u00f3m c\u01a1 l\u01b0ng x\u00f4<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 4: Seated Dumbbell Curl<\/strong><\/p>\n\n\n\n<p>Seated Dumbbell Curl l\u00e0 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 v\u1edbi nh\u00f3m c\u01a1 tay tr\u01b0\u1edbc.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp: 3 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"571\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/seated-dumbbell-curl-giup-phan-co-tay-truoc-san-chac-khoe-manh-hon.jpg\" alt=\"Seated Dumbbell Curl gi\u00fap ph\u1ea7n c\u01a1 tay tr\u01b0\u1edbc s\u0103n ch\u1eafc, kh\u1ecfe m\u1ea1nh h\u01a1n\" class=\"wp-image-7233\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/seated-dumbbell-curl-giup-phan-co-tay-truoc-san-chac-khoe-manh-hon.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/seated-dumbbell-curl-giup-phan-co-tay-truoc-san-chac-khoe-manh-hon-300x202.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/seated-dumbbell-curl-giup-phan-co-tay-truoc-san-chac-khoe-manh-hon-768x516.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Seated Dumbbell Curl gi\u00fap ph\u1ea7n c\u01a1 tay tr\u01b0\u1edbc s\u0103n ch\u1eafc, kh\u1ecfe m\u1ea1nh h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 5: Seated Tricep Dumbbell Extension<\/strong><\/p>\n\n\n\n<p>Seated Tricep Dumbbell Extension l\u00e0 b\u00e0i t\u1eadp d\u00e0nh cho nh\u00f3m c\u01a1 tay sau.<\/p>\n\n\n\n<p>Th\u1eddi gian luy\u1ec7n t\u1eadp: 3 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"477\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/cac-ban-nu-co-the-lua-chon-seated-tricep-dumbbell-extension-de-ren-luyen-phan-co-tay-sau.jpg\" alt=\"C\u00e1c b\u1ea1n n\u1eef c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn Seated Tricep Dumbbell Extension \u0111\u1ec3 r\u00e8n luy\u1ec7n ph\u1ea7n c\u01a1 tay sau\" class=\"wp-image-7191\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/cac-ban-nu-co-the-lua-chon-seated-tricep-dumbbell-extension-de-ren-luyen-phan-co-tay-sau.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/cac-ban-nu-co-the-lua-chon-seated-tricep-dumbbell-extension-de-ren-luyen-phan-co-tay-sau-300x168.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/cac-ban-nu-co-the-lua-chon-seated-tricep-dumbbell-extension-de-ren-luyen-phan-co-tay-sau-768x431.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>C\u00e1c b\u1ea1n n\u1eef c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn Seated Tricep Dumbbell Extension \u0111\u1ec3 r\u00e8n luy\u1ec7n ph\u1ea7n c\u01a1 tay sau<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ng\u00e0y th\u1ee9 5: Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp c\u01a1 Ch\u00e2n &#8211; M\u00f4ng &#8211; \u0110\u00f9i<\/strong><\/h4>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 1: One Leg Smith Machine Squat<\/strong><\/p>\n\n\n\n<p>One Leg Smith Machine Squat l\u00e0 b\u00e0i t\u1eadp v\u1edbi m\u00e1y, c\u00f3 t\u00e1c d\u1ee5ng l\u00ean ph\u1ea7n c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 3 set, m\u1ed7i set 10 rep t\u00ednh cho m\u1ed7i ch\u00e2n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"459\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/one-leg-smith-machine-squat-giup-co-dui-truoc-cua-phai-dep-san-chac-khoe-manh-hon.jpg\" alt=\"One Leg Smith Machine Squat gi\u00fap c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc c\u1ee7a ph\u00e1i \u0111\u1eb9p s\u0103n ch\u1eafc, kh\u1ecfe m\u1ea1nh h\u01a1n\" class=\"wp-image-7225\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/one-leg-smith-machine-squat-giup-co-dui-truoc-cua-phai-dep-san-chac-khoe-manh-hon.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/one-leg-smith-machine-squat-giup-co-dui-truoc-cua-phai-dep-san-chac-khoe-manh-hon-300x162.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/one-leg-smith-machine-squat-giup-co-dui-truoc-cua-phai-dep-san-chac-khoe-manh-hon-768x415.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>One Leg Smith Machine Squat gi\u00fap c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc c\u1ee7a ph\u00e1i \u0111\u1eb9p s\u0103n ch\u1eafc, kh\u1ecfe m\u1ea1nh h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 2: Goblet Squat<\/strong><\/p>\n\n\n\n<p>Goblet Squat l\u00e0 b\u00e0i t\u1eadp k\u1ebft h\u1ee3p v\u1edbi t\u1ea1, c\u00f3 hi\u1ec7u qu\u1ea3 v\u1edbi c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 3 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"446\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/goblet-squat-la-bai-tap-hieu-qua-voi-co-dui-truoc.jpg\" alt=\"Goblet Squat l\u00e0 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 v\u1edbi c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc\" class=\"wp-image-7204\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/goblet-squat-la-bai-tap-hieu-qua-voi-co-dui-truoc.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/goblet-squat-la-bai-tap-hieu-qua-voi-co-dui-truoc-300x157.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/goblet-squat-la-bai-tap-hieu-qua-voi-co-dui-truoc-768x403.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Goblet Squat l\u00e0 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 v\u1edbi c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 3: Dumbbell Lunge&nbsp;<\/strong><\/p>\n\n\n\n<p>Dumbbell Lunge c\u0169ng l\u00e0 m\u1ed9t b\u00e0i t\u1eadp d\u00e0nh cho c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc v\u00e0 ng\u01b0\u1eddi t\u1eadp c\u1ea7n k\u1ebft h\u1ee3p s\u1eed d\u1ee5ng \u0111\u1ed3ng th\u1eddi 2 t\u1ea1 tay.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 3 set, m\u1ed7i set 12 rep.<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/phai-nu-co-the-lua-chon-bai-tap-dumbbell-lunge-de-tap-trung-luc-vao-phan-co-dui-truoc.jpg\" alt=\"Ph\u00e1i n\u1eef c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp Dumbbell Lunge \u0111\u1ec3 t\u1eadp trung l\u1ef1c v\u00e0o ph\u1ea7n c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc\" class=\"wp-image-7230\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/phai-nu-co-the-lua-chon-bai-tap-dumbbell-lunge-de-tap-trung-luc-vao-phan-co-dui-truoc.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/phai-nu-co-the-lua-chon-bai-tap-dumbbell-lunge-de-tap-trung-luc-vao-phan-co-dui-truoc-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/phai-nu-co-the-lua-chon-bai-tap-dumbbell-lunge-de-tap-trung-luc-vao-phan-co-dui-truoc-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Ph\u00e1i n\u1eef c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp Dumbbell Lunge \u0111\u1ec3 t\u1eadp trung l\u1ef1c v\u00e0o ph\u1ea7n c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 4: Leg Press&nbsp;<\/strong><\/p>\n\n\n\n<p>Leg Press l\u00e0 b\u00e0i t\u1eadp c\u00f4 l\u1eadp ph\u1ea7n l\u01b0ng, d\u00f9ng \u0111\u1ec3 r\u00e8n luy\u1ec7n \u0111\u1ed3ng th\u1eddi 3 nh\u00f3m c\u01a1: c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, c\u01a1 \u0111\u00f9i sau v\u00e0 c\u01a1 m\u00f4ng.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 3 set, m\u1ed7i set 12 rep.<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/leg-press-hieu-qua-voi-co-dui-va-co-mong.jpg\" alt=\"Leg Press hi\u1ec7u qu\u1ea3 v\u1edbi c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng\" class=\"wp-image-7212\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/leg-press-hieu-qua-voi-co-dui-va-co-mong.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/leg-press-hieu-qua-voi-co-dui-va-co-mong-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/leg-press-hieu-qua-voi-co-dui-va-co-mong-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Leg Press hi\u1ec7u qu\u1ea3 v\u1edbi c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 5: Cable Stiff Deadlift&nbsp;<\/strong><\/p>\n\n\n\n<p>Cable Stiff Deadlift l\u00e0 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 cho nh\u00f3m c\u01a1 m\u00f4ng v\u00e0 c\u01a1 \u0111\u00f9i sau.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 3 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"489\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/cable-stiff-deadlift-giup-ren-luyen-co-mong-va-dui-sau.jpg\" alt=\"Cable Stiff Deadlift gi\u00fap r\u00e8n luy\u1ec7n c\u01a1 m\u00f4ng v\u00e0 \u0111\u00f9i sau\" class=\"wp-image-7189\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/cable-stiff-deadlift-giup-ren-luyen-co-mong-va-dui-sau.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/cable-stiff-deadlift-giup-ren-luyen-co-mong-va-dui-sau-300x173.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/cable-stiff-deadlift-giup-ren-luyen-co-mong-va-dui-sau-768x442.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Cable Stiff Deadlift gi\u00fap r\u00e8n luy\u1ec7n c\u01a1 m\u00f4ng v\u00e0 \u0111\u00f9i sau<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ng\u00e0y th\u1ee9 6: Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp Ch\u00e2n B\u1ee5ng<\/strong><\/h4>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 1: Smith Machine Squat<\/strong><\/p>\n\n\n\n<p>Smith Machine Squat l\u00e0 b\u00e0i t\u1eadp k\u1ebft h\u1ee3p v\u1edbi m\u00e1y, gi\u00fap r\u00e8n luy\u1ec7n c\u00e1c nh\u00f3m c\u01a1 b\u1ee5ng, c\u01a1 m\u00f4ng v\u00e0 c\u01a1 \u0111\u00f9i.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 3 set, m\u1ed7i set 10 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"568\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/co-bung-co-mong-va-co-dui-co-the-san-chac-hon-nho-bai-tap-smith-machine-squat.jpg\" alt=\"C\u01a1 b\u1ee5ng, c\u01a1 m\u00f4ng v\u00e0 c\u01a1 \u0111\u00f9i c\u00f3 th\u1ec3 s\u0103n ch\u1eafc h\u01a1n nh\u1edd b\u00e0i t\u1eadp Smith Machine Squat\" class=\"wp-image-7192\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/co-bung-co-mong-va-co-dui-co-the-san-chac-hon-nho-bai-tap-smith-machine-squat.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/co-bung-co-mong-va-co-dui-co-the-san-chac-hon-nho-bai-tap-smith-machine-squat-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/co-bung-co-mong-va-co-dui-co-the-san-chac-hon-nho-bai-tap-smith-machine-squat-768x513.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>C\u01a1 b\u1ee5ng, c\u01a1 m\u00f4ng v\u00e0 c\u01a1 \u0111\u00f9i c\u00f3 th\u1ec3 s\u0103n ch\u1eafc h\u01a1n nh\u1edd b\u00e0i t\u1eadp Smith Machine Squat<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 2: Leg Press&nbsp;<\/strong><\/p>\n\n\n\n<p>Leg Press trong bu\u1ed5i t\u1eadp th\u1ee9 6 c\u0169ng t\u01b0\u01a1ng t\u1ef1 nh\u01b0 bu\u1ed5i t\u1eadp tr\u01b0\u1edbc, gi\u00fap ng\u01b0\u1eddi t\u1eadp r\u00e8n luy\u1ec7n nh\u00f3m c\u01a1 ph\u00eda d\u01b0\u1edbi, bao g\u1ed3m c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, c\u01a1 \u0111\u00f9i sau v\u00e0 c\u01a1 m\u00f4ng.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 1 set warm up 12 rep; 3 set t\u1eadp ch\u00ednh, m\u1ed7i set 10 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/co-dui-va-co-mong-se-duoc-ren-luyen-nhieu-hon-nho-bai-tap-leg-press.jpg\" alt=\"C\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng s\u1ebd \u0111\u01b0\u1ee3c r\u00e8n luy\u1ec7n nhi\u1ec1u h\u01a1n nh\u1edd b\u00e0i t\u1eadp Leg Press\" class=\"wp-image-7193\" style=\"border-radius:10px;width:840px;height:auto\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/co-dui-va-co-mong-se-duoc-ren-luyen-nhieu-hon-nho-bai-tap-leg-press.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/co-dui-va-co-mong-se-duoc-ren-luyen-nhieu-hon-nho-bai-tap-leg-press-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/co-dui-va-co-mong-se-duoc-ren-luyen-nhieu-hon-nho-bai-tap-leg-press-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>C\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng s\u1ebd \u0111\u01b0\u1ee3c r\u00e8n luy\u1ec7n nhi\u1ec1u h\u01a1n nh\u1edd b\u00e0i t\u1eadp Leg Press<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 3: Leg Extension<\/strong><\/p>\n\n\n\n<p>Leg Extension l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng r\u1ea5t hi\u1ec7u qu\u1ea3 cho v\u00f9ng c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 3 set, m\u1ed7i set 12 rep.<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/leg-extension-mac-du-don-gian-nhung-rat-tot-cho-phan-co-dui-truoc.jpg\" alt=\"Leg Extension m\u1eb7c d\u00f9 \u0111\u01a1n gi\u1ea3n nh\u01b0ng r\u1ea5t t\u1ed1t cho ph\u1ea7n c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc\" class=\"wp-image-7210\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/leg-extension-mac-du-don-gian-nhung-rat-tot-cho-phan-co-dui-truoc.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/leg-extension-mac-du-don-gian-nhung-rat-tot-cho-phan-co-dui-truoc-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/leg-extension-mac-du-don-gian-nhung-rat-tot-cho-phan-co-dui-truoc-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Leg Extension m\u1eb7c d\u00f9 \u0111\u01a1n gi\u1ea3n nh\u01b0ng r\u1ea5t t\u1ed1t cho ph\u1ea7n c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 4: Dumbbell Romanian Deadlift<\/strong><\/p>\n\n\n\n<p>Dumbbell Romanian Deadlift l\u00e0 b\u00e0i t\u1eadp t\u00e1c \u0111\u1ed9ng l\u00ean v\u00f9ng c\u01a1 \u0111\u00f9i sau v\u00e0 c\u01a1 m\u00f4ng.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 1 set warm up 12 rep v\u1edbi m\u1ee9c t\u1ea1 nh\u1eb9; 3 set v\u1edbi t\u1ea1 n\u1eb7ng h\u01a1n, m\u1ed7i set 10 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/dumbbell-romanian-deadlift-ho-tro-co-dui-sau-va-co-mong.jpg\" alt=\"Dumbbell Romanian Deadlift h\u1ed7 tr\u1ee3 c\u01a1 \u0111\u00f9i sau v\u00e0 c\u01a1 m\u00f4ng\" class=\"wp-image-7201\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/dumbbell-romanian-deadlift-ho-tro-co-dui-sau-va-co-mong.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/dumbbell-romanian-deadlift-ho-tro-co-dui-sau-va-co-mong-300x169.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/dumbbell-romanian-deadlift-ho-tro-co-dui-sau-va-co-mong-768x432.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Dumbbell Romanian Deadlift h\u1ed7 tr\u1ee3 c\u01a1 \u0111\u00f9i sau v\u00e0 c\u01a1 m\u00f4ng<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 5: AB Roller&nbsp;<\/strong><\/p>\n\n\n\n<p>AB Roller l\u00e0 b\u00e0i t\u1eadp k\u1ebft h\u1ee3p v\u1edbi con l\u0103n, c\u00f3 hi\u1ec7u qu\u1ea3 r\u00e8n luy\u1ec7n cho ph\u1ea7n c\u01a1 b\u1ee5ng.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 4 set, m\u1ed7i set 12 rep.<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/ab-roller-la-bai-tap-ren-luyen-co-bung-huu-hieu-cho-ca-nam-lan-nu.jpg\" alt=\"AB Roller l\u00e0 b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n c\u01a1 b\u1ee5ng h\u1eefu hi\u1ec7u cho c\u1ea3 nam l\u1eabn n\u1eef\" class=\"wp-image-7173\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/ab-roller-la-bai-tap-ren-luyen-co-bung-huu-hieu-cho-ca-nam-lan-nu.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/ab-roller-la-bai-tap-ren-luyen-co-bung-huu-hieu-cho-ca-nam-lan-nu-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/ab-roller-la-bai-tap-ren-luyen-co-bung-huu-hieu-cho-ca-nam-lan-nu-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>AB Roller l\u00e0 b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n c\u01a1 b\u1ee5ng h\u1eefu hi\u1ec7u cho c\u1ea3 nam l\u1eabn n\u1eef<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ng\u00e0y th\u1ee9 7: Ngh\u1ec9 ng\u01a1i<\/strong><\/h4>\n\n\n\n<p>Sau 6 bu\u1ed5i t\u1eadp l\u00e0m quen, c\u00e1c b\u1ea1n n\u1eef n\u00ean d\u00e0nh ra m\u1ed9t ng\u00e0y ngh\u1ec9 ng\u01a1i. Trong ng\u00e0y n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n ho\u1eb7c k\u1ebft h\u1ee3p \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng \u0111\u1ec3 c\u00e1c c\u01a1 \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n v\u00e0 c\u00f3 th\u1eddi gian h\u1ed3i ph\u1ee5c. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 h\u1ea1n ch\u1ebf c\u00e1c v\u1ea5n \u0111\u1ec1 ch\u1ea5n th\u01b0\u01a1ng c\u00f3 t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c m\u00e0 c\u00f2n gi\u00fap n\u00e2ng cao hi\u1ec7u qu\u1ea3 r\u00e8n luy\u1ec7n cho b\u1ea1n trong qu\u00e1 tr\u00ecnh l\u00e2u d\u00e0i.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"507\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/ngay-thu-7-trong-tuan-tap-luyen-dau-tien-cac-ban-nu-nen-de-co-the-nghi-ngoi.jpg\" alt=\"Ng\u00e0y th\u1ee9 7 trong tu\u1ea7n t\u1eadp luy\u1ec7n \u0111\u1ea7u ti\u00ean, c\u00e1c b\u1ea1n n\u1eef n\u00ean \u0111\u1ec3 c\u01a1 th\u1ec3 ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n \" class=\"wp-image-7221\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/ngay-thu-7-trong-tuan-tap-luyen-dau-tien-cac-ban-nu-nen-de-co-the-nghi-ngoi.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/ngay-thu-7-trong-tuan-tap-luyen-dau-tien-cac-ban-nu-nen-de-co-the-nghi-ngoi-300x179.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/ngay-thu-7-trong-tuan-tap-luyen-dau-tien-cac-ban-nu-nen-de-co-the-nghi-ngoi-768x458.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Ng\u00e0y th\u1ee9 7 trong tu\u1ea7n t\u1eadp luy\u1ec7n \u0111\u1ea7u ti\u00ean, c\u00e1c b\u1ea1n n\u1eef n\u00ean \u0111\u1ec3 c\u01a1 th\u1ec3 ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n ho\u1eb7c \u0111i b\u1ed9 th\u01b0 gi\u00e3n cho c\u00e1c ph\u1ea7n c\u01a1 c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. Nam gi\u1edbi m\u1edbi t\u1eadp Gym n\u00ean t\u1eadp g\u00ec<\/strong><\/h2>\n\n\n\n<p>T\u01b0\u01a1ng t\u1ef1 nh\u01b0 n\u1eef gi\u1edbi, nam gi\u1edbi c\u0169ng c\u00f3 nh\u1eefng \u0111\u1eb7c \u0111i\u1ec3m h\u00ecnh th\u1ec3 v\u00e0 m\u1ee5c ti\u00eau r\u00e8n luy\u1ec7n ri\u00eang. Sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 g\u1ee3i \u00fd v\u1ec1 c\u00e1c b\u00e0i t\u1eadp Gym ph\u00f9 h\u1ee3p m\u00e0 ph\u00e1i m\u1ea1nh c\u00f3 th\u1ec3 tham kh\u1ea3o.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3.1. C\u00e1c b\u00e0i t\u1eadp \u1edf ph\u00f2ng Gym cho nam hi\u1ec7u qu\u1ea3 nh\u1ea5t<\/strong><\/h3>\n\n\n\n<p>C\u00e1c b\u00e0i t\u1eadp Gym ph\u00f9 h\u1ee3p v\u1edbi nam gi\u1edbi bao g\u1ed3m c\u00f3:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>M\u1ee5c \u0111\u00edch luy\u1ec7n t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u00ean b\u00e0i t\u1eadp<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\" rowspan=\"4\">Ng\u1ef1c s\u0103n ch\u1eafc, v\u1ea1m v\u1ee1<\/td><td class=\"has-text-align-center\" data-align=\"center\">Barbell Bench Press<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Incline Barbell Bench Press&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dumbbell Bench Fly&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Machine Fly<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\" rowspan=\"3\">Gi\u00fap vai v\u1ea1m v\u1ee1, s\u0103n ch\u1eafc<\/td><td class=\"has-text-align-center\" data-align=\"center\">Seated Barbell Military Press<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Front Dumbbell Raise<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Power Partials<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\" rowspan=\"3\">T\u0103ng c\u01a1 b\u1eafp tay<\/td><td class=\"has-text-align-center\" data-align=\"center\">Barbell Curl<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dumbbell Curl<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dumbbell Hammer Curl<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\" rowspan=\"5\">C\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng, s\u0103n ch\u1eafc b\u1ee5ng, \u0111\u00f9i, t\u0103ng k\u00edch th\u01b0\u1edbc v\u00f2ng 3<\/td><td class=\"has-text-align-center\" data-align=\"center\">Body Squat\/ Body Lunge<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Barbell Squat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Leg Press<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">AB Roller<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3.2. Ng\u00e0y \u0111\u1ea7u t\u1eadp Gym n\u00ean t\u1eadp g\u00ec cho nam<\/strong><\/h3>\n\n\n\n<p>Kh\u00e1c v\u1edbi ph\u00e1i \u0111\u1eb9p, c\u00e1nh m\u00e0y r\u00e2u th\u01b0\u1eddng c\u00f3 xu h\u01b0\u1edbng l\u1ef1a ch\u1ecdn gym \u0111\u1ec3 r\u00e8n luy\u1ec7n th\u1ec3 ch\u1ea5t gi\u00fap c\u01a1 th\u1ec3 s\u0103n ch\u1eafc, v\u1ea1m v\u1ee1 \u0111\u1ec3 tr\u00f4ng m\u1ea1nh m\u1ebd, r\u1eafn r\u1ecfi, cao l\u1edbn h\u01a1n. \u0110\u1ec3 l\u00e0m \u0111\u01b0\u1ee3c \u0111i\u1ec1u \u0111\u00f3, <a href=\"https:\/\/www.healthline.com\/nutrition\/workout-routine-for-men#beginner\" target=\"_blank\" rel=\"noopener\">chuy\u00ean gia<\/a> khuy\u1ebfn kh\u00edch c\u00e1c b\u1ea1n nam n\u00ean l\u1ef1a ch\u1ecdn c\u00e1c b\u00e0i t\u1eadp to\u00e0n th\u00e2n \u0111\u1ec3 c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c ph\u00e1t tri\u1ec3n \u0111\u1ed3ng \u0111\u1ec1u. Trong ng\u00e0y \u0111\u1ea7u l\u00e0m quen, nam gi\u1edbi c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn c\u00e1c b\u00e0i t\u1eadp full &#8211; body v\u00e0 b\u00e0i t\u1eadp h\u1ed7 tr\u1ee3 x\u00e2y d\u1ef1ng v\u00f9ng c\u01a1 core v\u1eefng ch\u1eafc nh\u01b0 Plank, Squat,&#8230; . Qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp ch\u1ec9 n\u00ean th\u1ef1c hi\u1ec7n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p, t\u1eadp kh\u00f4ng qu\u00e1 30 ph\u00fat\/bu\u1ed5i v\u00e0 c\u00f3 th\u1ec3 \u0111an xen ngh\u1ec9 ng\u01a1i kho\u1ea3ng 90 &#8211; 180 gi\u00e2y gi\u1eefa c\u00e1c \u0111\u1ed9ng t\u00e1c ch\u00ednh, 60 &#8211; 90 gi\u00e2y gi\u1eefa c\u00e1c \u0111\u1ed9ng t\u00e1c ph\u1ee5.<\/p>\n\n\n\n<p>Sau khi c\u01a1 th\u1ec3 \u0111\u00e3 quen v\u1edbi vi\u1ec7c r\u00e8n luy\u1ec7n, c\u00e1c b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng t\u1ed1c v\u00e0 l\u1ef1a ch\u1ecdn t\u1eadp chuy\u00ean s\u00e2u cho t\u1eebng nh\u00f3m c\u01a1 t\u00f9y theo mong mu\u1ed1n c\u1ee7a b\u1ea3n th\u00e2n ho\u1eb7c tham kh\u1ea3o gi\u00e1o tr\u00ecnh luy\u1ec7n t\u1eadp cho ng\u01b0\u1eddi m\u1edbi \u0111\u01b0\u1ee3c \u0111\u1ec1 c\u1eadp \u1edf ph\u1ea7n d\u01b0\u1edbi.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"590\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/nam-gioi-trong-ngay-dau-tap-gym-co-the-lam-quen-voi-cac-bai-tap-co-o-cuong-do-thap.jpg\" alt=\"Nam gi\u1edbi trong ng\u00e0y \u0111\u1ea7u t\u1eadp Gym c\u00f3 th\u1ec3 l\u00e0m quen v\u1edbi c\u00e1c b\u00e0i t\u1eadp c\u01a1 ng\u1ef1c, c\u01a1 vai, c\u01a1 tay sau \u1edf c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p\" class=\"wp-image-7219\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/nam-gioi-trong-ngay-dau-tap-gym-co-the-lam-quen-voi-cac-bai-tap-co-o-cuong-do-thap.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/nam-gioi-trong-ngay-dau-tap-gym-co-the-lam-quen-voi-cac-bai-tap-co-o-cuong-do-thap-300x208.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/nam-gioi-trong-ngay-dau-tap-gym-co-the-lam-quen-voi-cac-bai-tap-co-o-cuong-do-thap-768x533.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Nam gi\u1edbi trong ng\u00e0y \u0111\u1ea7u t\u1eadp Gym c\u00f3 th\u1ec3 l\u00e0m quen v\u1edbi c\u00e1c b\u00e0i t\u1eadp c\u01a1 ng\u1ef1c, c\u01a1 vai, c\u01a1 tay sau \u1edf c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3.3. K\u1ebf ho\u1ea1ch t\u1eadp Gym trong 1 tu\u1ea7n cho nam m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ng\u00e0y th\u1ee9 1: T\u1eadp c\u01a1 Ng\u1ef1c &#8211; Vai &#8211; Tay sau<\/strong><\/h4>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 1: Barbell Bench Press<\/strong><\/p>\n\n\n\n<p>Barbell Bench Press l\u00e0 b\u00e0i t\u1eadp c\u00f3 t\u00e1c \u0111\u1ed9ng ch\u00ednh l\u00ean nh\u00f3m c\u01a1 ng\u1ef1c, \u0111\u1eb7c bi\u1ec7t l\u00e0 ph\u1ea7n ng\u1ef1c d\u01b0\u1edbi.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 4 set,&nbsp; m\u1ed7i set 8 &#8211; 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"681\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/barbell-bench-press-la-bai-tap-co-ban-khi-nam-gioi-muon-ren-luyen-co-nguc.jpg\" alt=\"Barbell Bench Press l\u00e0 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n khi nam gi\u1edbi mu\u1ed1n r\u00e8n luy\u1ec7n c\u01a1 ng\u1ef1c\" class=\"wp-image-7179\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/barbell-bench-press-la-bai-tap-co-ban-khi-nam-gioi-muon-ren-luyen-co-nguc.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/barbell-bench-press-la-bai-tap-co-ban-khi-nam-gioi-muon-ren-luyen-co-nguc-300x240.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/barbell-bench-press-la-bai-tap-co-ban-khi-nam-gioi-muon-ren-luyen-co-nguc-768x615.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Barbell Bench Press l\u00e0 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n khi nam gi\u1edbi mu\u1ed1n r\u00e8n luy\u1ec7n c\u01a1 ng\u1ef1c<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 2: Incline Barbell Bench Press<\/strong><\/p>\n\n\n\n<p>Incline Barbell Bench Press l\u00e0 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 cho ph\u1ea7n c\u01a1 ng\u1ef1c tr\u00ean.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 4 set, m\u1ed7i set 12 rep.<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/incline-barbell-bench-press-giup-co-nguc-nam-gioi-san-chac-hon.jpg\" alt=\"Incline Barbell Bench Press gi\u00fap c\u01a1 ng\u1ef1c nam gi\u1edbi s\u0103n ch\u1eafc h\u01a1n\" class=\"wp-image-7207\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/incline-barbell-bench-press-giup-co-nguc-nam-gioi-san-chac-hon.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/incline-barbell-bench-press-giup-co-nguc-nam-gioi-san-chac-hon-300x225.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/incline-barbell-bench-press-giup-co-nguc-nam-gioi-san-chac-hon-768x576.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Incline Barbell Bench Press gi\u00fap c\u01a1 ng\u1ef1c nam gi\u1edbi s\u0103n ch\u1eafc h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 3: Dumbbell Bench Fly<\/strong><\/p>\n\n\n\n<p>Dumbbell Bench Fly l\u00e0 b\u00e0i t\u1eadp c\u00f3 t\u00e1c \u0111\u1ed9ng m\u1ea1nh l\u00ean ph\u1ea7n ng\u1ef1c ph\u00eda trong.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 3 set, m\u1ed7i set 12 rep.<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/dumbbell-bench-fly-dac-biet-hieu-qua-voi-nhom-co-nguc-phia-trong-cua-nam-gioi.jpg\" alt=\"Dumbbell Bench Fly \u0111\u1eb7c bi\u1ec7t hi\u1ec7u qu\u1ea3 v\u1edbi nh\u00f3m c\u01a1 ng\u1ef1c ph\u00eda trong c\u1ee7a nam gi\u1edbi\" class=\"wp-image-7197\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/dumbbell-bench-fly-dac-biet-hieu-qua-voi-nhom-co-nguc-phia-trong-cua-nam-gioi.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/dumbbell-bench-fly-dac-biet-hieu-qua-voi-nhom-co-nguc-phia-trong-cua-nam-gioi-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/dumbbell-bench-fly-dac-biet-hieu-qua-voi-nhom-co-nguc-phia-trong-cua-nam-gioi-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Dumbbell Bench Fly \u0111\u1eb7c bi\u1ec7t hi\u1ec7u qu\u1ea3 v\u1edbi nh\u00f3m c\u01a1 ng\u1ef1c ph\u00eda trong c\u1ee7a nam gi\u1edbi<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 4: Front Dumbbell Raise<\/strong><\/p>\n\n\n\n<p>Front Dumbbell Raise l\u00e0 b\u00e0i t\u1eadp c\u00f3 hi\u1ec7u qu\u1ea3 cho ph\u1ea7n c\u01a1 vai ph\u00eda tr\u01b0\u1edbc.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 3 set, m\u1ed7i set 12 rep.<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/front-dumbbell-raise-ho-tro-ren-luyen-co-vai-truoc.jpg\" alt=\"Front Dumbbell Raise h\u1ed7 tr\u1ee3 r\u00e8n luy\u1ec7n c\u01a1 vai tr\u01b0\u1edbc\" class=\"wp-image-7203\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/front-dumbbell-raise-ho-tro-ren-luyen-co-vai-truoc.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/front-dumbbell-raise-ho-tro-ren-luyen-co-vai-truoc-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/front-dumbbell-raise-ho-tro-ren-luyen-co-vai-truoc-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Front Dumbbell Raise h\u1ed7 tr\u1ee3 r\u00e8n luy\u1ec7n c\u01a1 vai tr\u01b0\u1edbc<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 5: Power Partials<\/strong><\/p>\n\n\n\n<p>Power Partials l\u00e0 b\u00e0i t\u1eadp s\u1eed d\u1ee5ng t\u1ea1 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh ph\u1ea7n vai gi\u1eefa.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 4 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"850\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/power-partials-mang-den-hieu-qua-cho-phan-vai-giua.jpg\" alt=\"Power Partials mang \u0111\u1ebfn hi\u1ec7u qu\u1ea3 cho ph\u1ea7n vai gi\u1eefa\" class=\"wp-image-7228\" style=\"border-radius:10px;width:840px;height:auto\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/power-partials-mang-den-hieu-qua-cho-phan-vai-giua.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/power-partials-mang-den-hieu-qua-cho-phan-vai-giua-300x300.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/power-partials-mang-den-hieu-qua-cho-phan-vai-giua-150x150.jpg 150w, \/blog\/wp-content\/uploads\/2024\/05\/power-partials-mang-den-hieu-qua-cho-phan-vai-giua-768x768.jpg 768w, \/blog\/wp-content\/uploads\/2024\/05\/power-partials-mang-den-hieu-qua-cho-phan-vai-giua-120x120.jpg 120w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Power Partials mang \u0111\u1ebfn hi\u1ec7u qu\u1ea3 cho ph\u1ea7n vai gi\u1eefa<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ng\u00e0y th\u1ee9 2: T\u1eadp c\u01a1 L\u01b0ng x\u00f4 &#8211; Tay tr\u01b0\u1edbc<\/strong><\/h4>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 1: Wide &#8211; Drip Lat Pulldown<\/strong><\/p>\n\n\n\n<p>Wide &#8211; Drip Lat Pulldown l\u00e0 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n c\u00f3 t\u00e1c \u0111\u1ed9ng v\u00e0o ph\u1ea7n c\u01a1 l\u01b0ng hai b\u00ean n\u00e1ch.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 4 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"531\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/wide-drip-lat-pulldown-giup-ren-luyen-phan-co-lung-o-hai-ben-nach.jpg\" alt=\"Wide - Drip Lat Pulldown gi\u00fap r\u00e8n luy\u1ec7n ph\u1ea7n c\u01a1 l\u01b0ng \u1edf hai b\u00ean n\u00e1ch\" class=\"wp-image-7237\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/wide-drip-lat-pulldown-giup-ren-luyen-phan-co-lung-o-hai-ben-nach.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/wide-drip-lat-pulldown-giup-ren-luyen-phan-co-lung-o-hai-ben-nach-300x187.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/wide-drip-lat-pulldown-giup-ren-luyen-phan-co-lung-o-hai-ben-nach-768x480.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Wide &#8211; Drip Lat Pulldown gi\u00fap r\u00e8n luy\u1ec7n ph\u1ea7n c\u01a1 l\u01b0ng \u1edf hai b\u00ean n\u00e1ch<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 2: Pull up\/Chin up<\/strong><\/p>\n\n\n\n<p>Pull up\/Chin up l\u00e0 2 bi\u1ebfn th\u1ec3 c\u1ee7a b\u00e0i t\u1eadp h\u00edt x\u00e0. Pull up l\u00e0 \u0111\u1ed9ng t\u00e1c h\u00edt x\u00e0 m\u1edf r\u1ed9ng tay, c\u00f3 t\u00e1c d\u1ee5ng ch\u1ee7 y\u1ebfu l\u00ean ph\u1ea7n c\u01a1 \u1edf n\u00e1ch. Chin up l\u00e0 \u0111\u1ed9ng t\u00e1c h\u00edt x\u00e0 h\u1eb9p tay, kh\u00f4ng ch\u1ec9 hi\u1ec7u qu\u1ea3 v\u1edbi ph\u1ea7n c\u01a1 n\u00e1ch m\u00e0 c\u00f2n c\u1ea3 c\u01a1 l\u01b0ng gi\u1eefa.&nbsp;<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 4 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"553\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/pull-up-chin-up-giup-phan-co-nach-cua-nam-gioi-manh-me-san-chac-ho.jpg\" alt=\"Pull up\/Chin up gi\u00fap ph\u1ea7n c\u01a1 n\u00e1ch c\u1ee7a nam gi\u1edbi m\u1ea1nh m\u1ebd, s\u0103n ch\u1eafc h\u01a1n\" class=\"wp-image-7229\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/pull-up-chin-up-giup-phan-co-nach-cua-nam-gioi-manh-me-san-chac-ho.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/pull-up-chin-up-giup-phan-co-nach-cua-nam-gioi-manh-me-san-chac-ho-300x195.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/pull-up-chin-up-giup-phan-co-nach-cua-nam-gioi-manh-me-san-chac-ho-768x500.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Pull up\/Chin up gi\u00fap ph\u1ea7n c\u01a1 n\u00e1ch c\u1ee7a nam gi\u1edbi m\u1ea1nh m\u1ebd, s\u0103n ch\u1eafc h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 3: One Arm Dumbbell Row<\/strong><\/p>\n\n\n\n<p>One Arm Dumbbell Row l\u00e0 b\u00e0i t\u1eadp k\u1ebft h\u1ee3p v\u1edbi 1 t\u1ea1 tay, c\u00f3 t\u00e1c d\u1ee5ng nhi\u1ec1u l\u00ean ph\u1ea7n c\u01a1 l\u01b0ng gi\u1eefa.&nbsp;<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 4 set, m\u1ed7i set 12 rep<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"566\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/one-arm-dumbbell-row-cung-la-mot-bai-tap-tot-cho-phan-co-lung-giua.jpg\" alt=\"One Arm Dumbbell Row c\u0169ng l\u00e0 m\u1ed9t b\u00e0i t\u1eadp t\u1ed1t cho ph\u1ea7n c\u01a1 l\u01b0ng gi\u1eefa\" class=\"wp-image-7223\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/one-arm-dumbbell-row-cung-la-mot-bai-tap-tot-cho-phan-co-lung-giua.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/one-arm-dumbbell-row-cung-la-mot-bai-tap-tot-cho-phan-co-lung-giua-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/one-arm-dumbbell-row-cung-la-mot-bai-tap-tot-cho-phan-co-lung-giua-768x511.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>One Arm Dumbbell Row c\u0169ng l\u00e0 m\u1ed9t b\u00e0i t\u1eadp t\u1ed1t cho ph\u1ea7n c\u01a1 l\u01b0ng gi\u1eefa<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 4: T\u1eadp l\u01b0ng d\u01b0\u1edbi v\u1edbi thanh Barbell<\/strong><\/p>\n\n\n\n<p>\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp d\u00f9ng \u0111\u1ec3 r\u00e8n luy\u1ec7n ph\u1ea7n c\u01a1 l\u01b0ng d\u01b0\u1edbi.&nbsp;<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 4 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"650\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/khi-moi-tap-gym-nam-gioi-co-the-ap-dung-bai-tap-voi-thanh-barbell-de-ren-luyen-co-lung-duoi.jpg\" alt=\"Khi m\u1edbi t\u1eadp Gym, nam gi\u1edbi c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng b\u00e0i t\u1eadp v\u1edbi thanh barbell \u0111\u1ec3 r\u00e8n luy\u1ec7n c\u01a1 l\u01b0ng d\u01b0\u1edbi\" class=\"wp-image-7209\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/khi-moi-tap-gym-nam-gioi-co-the-ap-dung-bai-tap-voi-thanh-barbell-de-ren-luyen-co-lung-duoi.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/khi-moi-tap-gym-nam-gioi-co-the-ap-dung-bai-tap-voi-thanh-barbell-de-ren-luyen-co-lung-duoi-300x229.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/khi-moi-tap-gym-nam-gioi-co-the-ap-dung-bai-tap-voi-thanh-barbell-de-ren-luyen-co-lung-duoi-768x587.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Khi m\u1edbi t\u1eadp Gym, nam gi\u1edbi c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng b\u00e0i t\u1eadp v\u1edbi thanh barbell \u0111\u1ec3 r\u00e8n luy\u1ec7n c\u01a1 l\u01b0ng d\u01b0\u1edbi<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 5: Dumbbell Curl<\/strong><\/p>\n\n\n\n<p>Dumbbell Curl l\u00e0 b\u00e0i t\u1eadp th\u1ef1c hi\u1ec7n theo c\u01a1 ch\u1ebf cu\u1ed1n, c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng 1 t\u1ea1 ho\u1eb7c 2 t\u1ea1 \u0111\u1ed3ng th\u1eddi \u0111\u1ec3 t\u00e1c \u0111\u1ed9ng l\u00ean ph\u1ea7n c\u01a1 tay tr\u01b0\u1edbc.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 4 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"446\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/dumbbell-curl-mang-den-hieu-qua-cho-co-tay-truoc-cua-nam-gioi.jpg\" alt=\"Dumbbell Curl mang \u0111\u1ebfn hi\u1ec7u qu\u1ea3 cho c\u01a1 tay tr\u01b0\u1edbc c\u1ee7a nam gi\u1edbi\" class=\"wp-image-7199\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/dumbbell-curl-mang-den-hieu-qua-cho-co-tay-truoc-cua-nam-gioi.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/dumbbell-curl-mang-den-hieu-qua-cho-co-tay-truoc-cua-nam-gioi-300x157.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/dumbbell-curl-mang-den-hieu-qua-cho-co-tay-truoc-cua-nam-gioi-768x403.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Dumbbell Curl mang \u0111\u1ebfn hi\u1ec7u qu\u1ea3 cho c\u01a1 tay tr\u01b0\u1edbc c\u1ee7a nam gi\u1edbi<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Ng\u00e0y th\u1ee9 3: T\u1eadp Ch\u00e2n &#8211; B\u1ee5ng<\/h4>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 1: Body Squat\/Body Lunge<\/strong><\/p>\n\n\n\n<p>Body Squat\/ Body Lunge l\u00e0 nh\u1eefng b\u00e0i t\u1eadp t\u00e1c \u0111\u1ed9ng l\u1ef1c l\u00ean ph\u1ea7n c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, c\u01a1 \u0111\u00f9i sau, c\u01a1 m\u00f4ng, trong \u0111\u00f3 \u0111\u1eb7c bi\u1ec7t hi\u1ec7u qu\u1ea3 cho c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 4 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"424\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/body-lunge-co-nhieu-tac-dong-len-co-dui-va-co-mong.jpg\" alt=\"Body Lunge c\u00f3 nhi\u1ec1u t\u00e1c \u0111\u1ed9ng l\u00ean c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng\" class=\"wp-image-7183\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/body-lunge-co-nhieu-tac-dong-len-co-dui-va-co-mong.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/body-lunge-co-nhieu-tac-dong-len-co-dui-va-co-mong-300x150.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/body-lunge-co-nhieu-tac-dong-len-co-dui-va-co-mong-768x383.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Body Lunge c\u00f3 nhi\u1ec1u t\u00e1c \u0111\u1ed9ng l\u00ean c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 2: Barbell Squat<\/strong><\/p>\n\n\n\n<p>Barbell Squat l\u00e0 b\u00e0i t\u1eadp k\u1ebft h\u1ee3p thanh barbell, c\u00f3 t\u00e1c d\u1ee5ng l\u00ean ph\u1ea7n c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 4 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/barbell-squat-la-bai-tap-danh-cho-phan-co-dui-truoc.jpg\" alt=\"Barbell Squat l\u00e0 b\u00e0i t\u1eadp d\u00e0nh cho ph\u1ea7n c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc\" class=\"wp-image-7180\" style=\"border-radius:10px;width:840px;height:auto\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/barbell-squat-la-bai-tap-danh-cho-phan-co-dui-truoc.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/barbell-squat-la-bai-tap-danh-cho-phan-co-dui-truoc-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/barbell-squat-la-bai-tap-danh-cho-phan-co-dui-truoc-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Barbell Squat l\u00e0 b\u00e0i t\u1eadp d\u00e0nh cho ph\u1ea7n c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 3: B\u00e0i t\u1eadp c\u01a1 b\u1eafp chu\u1ed1i (c\u00f3 th\u1ec3 d\u00f9ng v\u1edbi m\u00e1y ho\u1eb7c gh\u1ebf)<\/strong><\/p>\n\n\n\n<p>\u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp nh\u00f3n ch\u00e2n \u0111\u1ec3 t\u1eadp trung l\u1ef1c r\u00e8n luy\u1ec7n ph\u1ea7n c\u01a1 b\u1eafp chu\u1ed1i.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 4 set, m\u1ed7i set t\u1ed1i thi\u1ec3u 12 rep.<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/bai-tap-nhon-chan-giup-phan-co-bap-chuoi-cua-nam-gioi-ran-chac-hon.jpg\" alt=\"B\u00e0i t\u1eadp nh\u00f3n ch\u00e2n gi\u00fap ph\u1ea7n c\u01a1 b\u1eafp chu\u1ed1i c\u1ee7a nam gi\u1edbi r\u1eafn ch\u1eafc h\u01a1n\" class=\"wp-image-7177\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/bai-tap-nhon-chan-giup-phan-co-bap-chuoi-cua-nam-gioi-ran-chac-hon.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/bai-tap-nhon-chan-giup-phan-co-bap-chuoi-cua-nam-gioi-ran-chac-hon-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/bai-tap-nhon-chan-giup-phan-co-bap-chuoi-cua-nam-gioi-ran-chac-hon-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp nh\u00f3n ch\u00e2n gi\u00fap ph\u1ea7n c\u01a1 b\u1eafp chu\u1ed1i c\u1ee7a nam gi\u1edbi r\u1eafn ch\u1eafc h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 4: Plank<\/strong><\/p>\n\n\n\n<p>Plank l\u00e0 b\u00e0i t\u1eadp h\u01b0\u1edbng \u0111\u1ebfn r\u00e8n luy\u1ec7n c\u01a1 v\u00f9ng co, si\u1ebft b\u1ee5ng t\u1ea1o m\u00fai.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 4 set, m\u1ed7i set g\u1ed3ng b\u1ee5ng 30s.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/plank-la-bai-tap-don-gian-nhung-vo-cung-hieu-qua-cho-co-bung.jpg\" alt=\"Plank l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3 cho c\u01a1 b\u1ee5ng\" class=\"wp-image-7226\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/plank-la-bai-tap-don-gian-nhung-vo-cung-hieu-qua-cho-co-bung.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/plank-la-bai-tap-don-gian-nhung-vo-cung-hieu-qua-cho-co-bung-300x169.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/plank-la-bai-tap-don-gian-nhung-vo-cung-hieu-qua-cho-co-bung-768x432.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Plank l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3 cho c\u01a1 b\u1ee5ng<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 5: B\u00e0i t\u1eadp g\u1eadp c\u01a1 b\u1ee5ng<\/strong><\/p>\n\n\n\n<p>\u0110\u00e2y l\u00e0 d\u1ea1ng b\u00e0i t\u1eadp th\u1ef1c hi\u1ec7n theo c\u01a1 ch\u1ebf g\u1eadp, c\u00f3 t\u00e1c d\u1ee5ng ch\u00ednh l\u00ean ph\u1ea7n c\u01a1 b\u1ee5ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 ph\u1ea7n b\u1ee5ng d\u01b0\u1edbi.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 4 set, m\u1ed7i set t\u1ed1i thi\u1ec3u 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"633\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/bai-tap-co-bung-co-nhieu-tac-dong-den-vung-co-bung-phia-duoi.jpg\" alt=\"B\u00e0i t\u1eadp c\u01a1 b\u1ee5ng c\u00f3 nhi\u1ec1u t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn v\u00f9ng c\u01a1 b\u1ee5ng ph\u00eda d\u01b0\u1edbi\" class=\"wp-image-7175\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/bai-tap-co-bung-co-nhieu-tac-dong-den-vung-co-bung-phia-duoi.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/bai-tap-co-bung-co-nhieu-tac-dong-den-vung-co-bung-phia-duoi-300x223.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/bai-tap-co-bung-co-nhieu-tac-dong-den-vung-co-bung-phia-duoi-768x572.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp c\u01a1 b\u1ee5ng c\u00f3 nhi\u1ec1u t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn v\u00f9ng c\u01a1 b\u1ee5ng ph\u00eda d\u01b0\u1edbi<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ng\u00e0y th\u1ee9 4: T\u1eadp c\u01a1 Ng\u1ef1c &#8211; Vai &#8211; Tay sau<\/strong><\/h4>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 1: Smith Machine Bench Press<\/strong><\/p>\n\n\n\n<p>Smith Machine Bench Press l\u00e0 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n k\u1ebft h\u1ee3p v\u1edbi m\u00e1y, d\u00f9ng \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng cho nh\u00f3m b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n c\u01a1 ng\u1ef1c v\u00e0 c\u00f3 hi\u1ec7u qu\u1ea3 nh\u1ea5t cho ph\u1ea7n c\u01a1 ng\u1ef1c ph\u00eda tr\u00ean.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 1 set warm up 12 rep kh\u00f4ng t\u1ea1; 3 set 10 rep t\u1eadp v\u1edbi t\u1ea1.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/smith-machine-bench-press-giup-ren-luyen-co-nguc-tren.jpg\" alt=\"Smith Machine Bench Press gi\u00fap r\u00e8n luy\u1ec7n c\u01a1 ng\u1ef1c tr\u00ean\" class=\"wp-image-7235\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/smith-machine-bench-press-giup-ren-luyen-co-nguc-tren.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/smith-machine-bench-press-giup-ren-luyen-co-nguc-tren-300x169.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/smith-machine-bench-press-giup-ren-luyen-co-nguc-tren-768x432.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Smith Machine Bench Press gi\u00fap r\u00e8n luy\u1ec7n c\u01a1 ng\u1ef1c tr\u00ean<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 2: Machine Fly<\/strong><\/p>\n\n\n\n<p>\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp th\u1ef1c hi\u1ec7n theo c\u01a1 ch\u1ebf Fly, c\u00f4 l\u1eadp c\u01a1 vai v\u00e0 c\u01a1 tay sau \u0111\u1ec3 t\u1eadp trung l\u1ef1c t\u00e1c \u0111\u1ed9ng l\u00ean c\u01a1 ng\u1ef1c.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 3 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"477\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/machine-fly-tao-tac-dong-manh-me-cho-phan-co-nguc.jpg\" alt=\"Machine Fly t\u1ea1o t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd cho ph\u1ea7n c\u01a1 ng\u1ef1c\" class=\"wp-image-7215\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/machine-fly-tao-tac-dong-manh-me-cho-phan-co-nguc.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/machine-fly-tao-tac-dong-manh-me-cho-phan-co-nguc-300x168.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/machine-fly-tao-tac-dong-manh-me-cho-phan-co-nguc-768x431.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Machine Fly t\u1ea1o t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd cho ph\u1ea7n c\u01a1 ng\u1ef1c<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 3: Seated Dumbbell Press<\/strong><\/p>\n\n\n\n<p>Seated Dumbbell Press l\u00e0 b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh cho c\u01a1 vai tr\u01b0\u1edbc.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 1 set warm up 12 rep v\u1edbi t\u1ea1 nh\u1eb9; 3 set 10 rep v\u1edbi t\u1ea1 n\u1eb7ng h\u01a1n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"473\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/seated-dumbbell-press-la-bai-tap-danh-cho-co-vai-truoc.jpg\" alt=\"Seated Dumbbell Press l\u00e0 b\u00e0i t\u1eadp d\u00e0nh cho c\u01a1 vai tr\u01b0\u1edbc\" class=\"wp-image-7234\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/seated-dumbbell-press-la-bai-tap-danh-cho-co-vai-truoc.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/seated-dumbbell-press-la-bai-tap-danh-cho-co-vai-truoc-300x167.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/seated-dumbbell-press-la-bai-tap-danh-cho-co-vai-truoc-768x427.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Seated Dumbbell Press l\u00e0 b\u00e0i t\u1eadp d\u00e0nh cho c\u01a1 vai tr\u01b0\u1edbc<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 4: One Arm Cable Lateral Raise<\/strong><\/p>\n\n\n\n<p>One Arm Cable Lateral Raise l\u00e0 b\u00e0i t\u1eadp t\u1eadp trung v\u00e0o ph\u1ea7n c\u01a1 vai gi\u1eefa.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 3 set, m\u1ed7i set 12 rep.<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/cac-ban-nam-co-the-chon-bai-tap-one-arm-cable-lateral-raise-de-ren-luyen-co-vai-giua.jpg\" alt=\"C\u00e1c b\u1ea1n nam c\u00f3 th\u1ec3 ch\u1ecdn b\u00e0i t\u1eadp One Arm Cable Lateral Raise \u0111\u1ec3 r\u00e8n luy\u1ec7n c\u01a1 vai gi\u1eefa\" class=\"wp-image-7190\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/cac-ban-nam-co-the-chon-bai-tap-one-arm-cable-lateral-raise-de-ren-luyen-co-vai-giua.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/cac-ban-nam-co-the-chon-bai-tap-one-arm-cable-lateral-raise-de-ren-luyen-co-vai-giua-300x225.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/cac-ban-nam-co-the-chon-bai-tap-one-arm-cable-lateral-raise-de-ren-luyen-co-vai-giua-768x576.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>C\u00e1c b\u1ea1n nam c\u00f3 th\u1ec3 ch\u1ecdn b\u00e0i t\u1eadp One Arm Cable Lateral Raise \u0111\u1ec3 r\u00e8n luy\u1ec7n c\u01a1 vai gi\u1eefa<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 5: Machine Rear Delt Fly<\/strong><\/p>\n\n\n\n<p>Machine Rear Delt Fly l\u00e0 b\u00e0i t\u1eadp c\u00f3 t\u00e1c \u0111\u1ed9ng ch\u00ednh l\u00ean ph\u1ea7n c\u01a1 vai sau.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 3 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"531\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/machine-rear-delt-fly-co-the-giup-phan-co-vai-sau-manh-me-hon.jpg\" alt=\"Machine Rear Delt Fly c\u00f3 th\u1ec3 gi\u00fap ph\u1ea7n c\u01a1 vai sau m\u1ea1nh m\u1ebd h\u01a1n\" class=\"wp-image-7216\" style=\"border-radius:10px;width:840px;height:auto\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/machine-rear-delt-fly-co-the-giup-phan-co-vai-sau-manh-me-hon.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/machine-rear-delt-fly-co-the-giup-phan-co-vai-sau-manh-me-hon-300x187.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/machine-rear-delt-fly-co-the-giup-phan-co-vai-sau-manh-me-hon-768x480.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Machine Rear Delt Fly c\u00f3 th\u1ec3 gi\u00fap ph\u1ea7n c\u01a1 vai sau m\u1ea1nh m\u1ebd h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ng\u00e0y th\u1ee9 5: T\u1eadp c\u01a1 L\u01b0ng x\u00f4 &#8211; C\u1ea7u vai &#8211; Tay tr\u01b0\u1edbc<\/strong><\/h4>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 1: Inverted Row<\/strong><\/p>\n\n\n\n<p>Inverted Row l\u00e0 b\u00e0i t\u1eadp d\u00f9ng \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng cho bu\u1ed5i t\u1eadp r\u00e8n luy\u1ec7n nh\u00f3m c\u01a1 l\u01b0ng.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 2 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/inverted-row-co-the-duoc-lua-chon-lam-dong-tac-khoi-dong-cho-cac-bai-tap-co-lung.jpg\" alt=\"Inverted Row c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c l\u1ef1a ch\u1ecdn l\u00e0m \u0111\u1ed9ng t\u00e1c kh\u1edfi \u0111\u1ed9ng cho c\u00e1c b\u00e0i t\u1eadp c\u01a1 l\u01b0ng\" class=\"wp-image-7208\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/inverted-row-co-the-duoc-lua-chon-lam-dong-tac-khoi-dong-cho-cac-bai-tap-co-lung.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/inverted-row-co-the-duoc-lua-chon-lam-dong-tac-khoi-dong-cho-cac-bai-tap-co-lung-300x169.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/inverted-row-co-the-duoc-lua-chon-lam-dong-tac-khoi-dong-cho-cac-bai-tap-co-lung-768x432.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Inverted Row c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c l\u1ef1a ch\u1ecdn l\u00e0m \u0111\u1ed9ng t\u00e1c kh\u1edfi \u0111\u1ed9ng cho c\u00e1c b\u00e0i t\u1eadp c\u01a1 l\u01b0ng<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 2: Reverse Dose GRip Lat Pulldown<\/strong><\/p>\n\n\n\n<p>Reverse Dose GRip Lat Pulldown l\u00e0 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 cho v\u00f9ng c\u01a1 l\u01b0ng x\u00f4.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 1 set warm up 12 rep t\u1eadp v\u1edbi m\u1ee9c t\u1ea1 nh\u1eb9, 3 set 10 rep v\u1edbi&nbsp; m\u1ee9c t\u1ea1 n\u1eb7ng h\u01a1n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"763\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/reverse-dose-grip-lat-pulldown-la-bai-tap-hieu-qua-cho-vung-co-lung-xo.jpg\" alt=\"Reverse Dose Grip Lat PullDown l\u00e0 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 cho v\u00f9ng c\u01a1 l\u01b0ng x\u00f4\" class=\"wp-image-7231\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/reverse-dose-grip-lat-pulldown-la-bai-tap-hieu-qua-cho-vung-co-lung-xo.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/reverse-dose-grip-lat-pulldown-la-bai-tap-hieu-qua-cho-vung-co-lung-xo-300x269.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/reverse-dose-grip-lat-pulldown-la-bai-tap-hieu-qua-cho-vung-co-lung-xo-768x689.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Reverse Dose Grip Lat PullDown l\u00e0 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 cho v\u00f9ng c\u01a1 l\u01b0ng x\u00f4<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 3: Cable Row<\/strong><\/p>\n\n\n\n<p>Cable Row c\u0169ng l\u00e0 m\u1ed9t b\u00e0i t\u1eadp th\u1ef1c hi\u1ec7n theo c\u01a1 ch\u1ebf k\u00e9o, t\u1eadp trung l\u1ef1c cho v\u00f9ng c\u01a1 l\u01b0ng.&nbsp;<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 1 set warm up 12 rep v\u1edbi t\u1ea1 nh\u1eb9, 3 set 10 rep v\u1edbi m\u1ee9c t\u1ea1 n\u1eb7ng h\u01a1n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/cable-row-giup-ren-luyen-phan-co-lung.jpg\" alt=\"Cable Row gi\u00fap r\u00e8n luy\u1ec7n ph\u1ea7n c\u01a1 l\u01b0ng\u00a0\" class=\"wp-image-7188\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/cable-row-giup-ren-luyen-phan-co-lung.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/cable-row-giup-ren-luyen-phan-co-lung-300x169.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/cable-row-giup-ren-luyen-phan-co-lung-768x432.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Cable Row gi\u00fap r\u00e8n luy\u1ec7n ph\u1ea7n c\u01a1 l\u01b0ng&nbsp;<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 4: Smith Machine Shrug<\/strong><\/p>\n\n\n\n<p>Smith Machine Shrug l\u00e0 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 cho ph\u1ea7n c\u01a1 c\u1ea7u vai (hay c\u00f2n g\u1ecdi l\u00e0 c\u01a1 h\u00ecnh thang).<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 2 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/smith-machine-shrug-se-tap-trung-luc-tac-dong-vao-phan-co-cau-vai.jpg\" alt=\"Smith Machine Shrug s\u1ebd t\u1eadp trung l\u1ef1c t\u00e1c \u0111\u1ed9ng v\u00e0o ph\u1ea7n c\u01a1 c\u1ea7u vai\" class=\"wp-image-7236\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/smith-machine-shrug-se-tap-trung-luc-tac-dong-vao-phan-co-cau-vai.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/smith-machine-shrug-se-tap-trung-luc-tac-dong-vao-phan-co-cau-vai-300x169.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/smith-machine-shrug-se-tap-trung-luc-tac-dong-vao-phan-co-cau-vai-768x432.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Smith Machine Shrug s\u1ebd t\u1eadp trung l\u1ef1c t\u00e1c \u0111\u1ed9ng v\u00e0o ph\u1ea7n c\u01a1 c\u1ea7u vai<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 5: Alternate Incline Dumbbell Curl<\/strong><\/p>\n\n\n\n<p>Alternate Incline Dumbbell Curl l\u00e0 b\u00e0i t\u1eadp t\u00e1c \u0111\u1ed9ng v\u00e0o ph\u1ea7n c\u01a1 tay tr\u01b0\u1edbc.<\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 3 set, m\u1ed7i set 10 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"446\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/alternate-incline-dumbbell-curl-ho-tro-ren-luyen-co-tay-truoc.jpg\" alt=\"Alternate Incline Dumbbell Curl h\u1ed7 tr\u1ee3 r\u00e8n luy\u1ec7n c\u01a1 tay tr\u01b0\u1edbc\" class=\"wp-image-7174\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/alternate-incline-dumbbell-curl-ho-tro-ren-luyen-co-tay-truoc.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/alternate-incline-dumbbell-curl-ho-tro-ren-luyen-co-tay-truoc-300x157.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/alternate-incline-dumbbell-curl-ho-tro-ren-luyen-co-tay-truoc-768x403.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Alternate Incline Dumbbell Curl h\u1ed7 tr\u1ee3 r\u00e8n luy\u1ec7n c\u01a1 tay tr\u01b0\u1edbc<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ng\u00e0y th\u1ee9 6: T\u1eadp Ch\u00e2n &#8211; B\u1ee5ng<\/strong><\/h4>\n\n\n\n<p>Bu\u1ed5i t\u1eadp r\u00e8n luy\u1ec7n c\u01a1 ch\u00e2n v\u00e0 c\u01a1 b\u1ee5ng d\u00e0nh cho nam gi\u1edbi c\u0169ng t\u01b0\u01a1ng t\u1ef1 nh\u01b0 trong gi\u00e1o tr\u00ecnh d\u00e0nh cho n\u1eef gi\u1edbi v\u1edbi c\u00e1c b\u00e0i t\u1eadp sau:&nbsp;<\/p>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 1: Smith Machine Squat t\u00e1c \u0111\u1ed9ng c\u01a1 b\u1ee5ng, c\u01a1 m\u00f4ng, c\u01a1 \u0111\u00f9i<\/strong><\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 3 set, m\u1ed7i set 10 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/nhom-co-bung-co-mong-co-dui-se-duoc-ren-luyen-hieu-qua-voi-bai-tap-smith-machine-squat.jpg\" alt=\"Nh\u00f3m c\u01a1 b\u1ee5ng, c\u01a1 m\u00f4ng, c\u01a1 \u0111\u00f9i s\u1ebd \u0111\u01b0\u1ee3c r\u00e8n luy\u1ec7n hi\u1ec7u qu\u1ea3 v\u1edbi b\u00e0i t\u1eadp Smith Machine Squat\" class=\"wp-image-7222\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/nhom-co-bung-co-mong-co-dui-se-duoc-ren-luyen-hieu-qua-voi-bai-tap-smith-machine-squat.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/nhom-co-bung-co-mong-co-dui-se-duoc-ren-luyen-hieu-qua-voi-bai-tap-smith-machine-squat-300x169.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/nhom-co-bung-co-mong-co-dui-se-duoc-ren-luyen-hieu-qua-voi-bai-tap-smith-machine-squat-768x432.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Nh\u00f3m c\u01a1 b\u1ee5ng, c\u01a1 m\u00f4ng, c\u01a1 \u0111\u00f9i s\u1ebd \u0111\u01b0\u1ee3c r\u00e8n luy\u1ec7n hi\u1ec7u qu\u1ea3 v\u1edbi b\u00e0i t\u1eadp Smith Machine Squat<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 2: Leg Press t\u00e1c \u0111\u1ed9ng nh\u00f3m c\u01a1 \u0111\u00f9i, c\u01a1 m\u00f4ng<\/strong><\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 1 set warm up 12 rep, 3 set t\u1eadp ch\u00ednh 10 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"850\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/bai-tap-leg-press-giup-nhom-co-dui-va-co-mong-manh-me-hon.jpg\" alt=\"B\u00e0i t\u1eadp Leg Press gi\u00fap nh\u00f3m c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng m\u1ea1nh m\u1ebd h\u01a1n\" class=\"wp-image-7176\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/bai-tap-leg-press-giup-nhom-co-dui-va-co-mong-manh-me-hon.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/bai-tap-leg-press-giup-nhom-co-dui-va-co-mong-manh-me-hon-300x300.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/bai-tap-leg-press-giup-nhom-co-dui-va-co-mong-manh-me-hon-150x150.jpg 150w, \/blog\/wp-content\/uploads\/2024\/05\/bai-tap-leg-press-giup-nhom-co-dui-va-co-mong-manh-me-hon-768x768.jpg 768w, \/blog\/wp-content\/uploads\/2024\/05\/bai-tap-leg-press-giup-nhom-co-dui-va-co-mong-manh-me-hon-120x120.jpg 120w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u00e0i t\u1eadp Leg Press gi\u00fap nh\u00f3m c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng m\u1ea1nh m\u1ebd h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 3:&nbsp; Dumbbell Romanian Deadlift t\u00e1c \u0111\u1ed9ng c\u01a1 \u0111\u00f9i sau, c\u01a1 m\u00f4ng<\/strong><\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 1 set warm up 12 rep v\u1edbi t\u1ea1 nh\u1eb9; 3 set chinh 10 rep v\u1edbi t\u1ea1 n\u1eb7ng h\u01a1n.<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/dumbbell-romanian-deadlift-la-bai-tap-hieu-qua-cho-phan-co-dui-sau-va-co-mong.jpg\" alt=\"Dumbbell Romanian Deadlift l\u00e0 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 cho ph\u1ea7n c\u01a1 \u0111\u00f9i sau v\u00e0 c\u01a1 m\u00f4ng\" class=\"wp-image-7202\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/dumbbell-romanian-deadlift-la-bai-tap-hieu-qua-cho-phan-co-dui-sau-va-co-mong.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/dumbbell-romanian-deadlift-la-bai-tap-hieu-qua-cho-phan-co-dui-sau-va-co-mong-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/dumbbell-romanian-deadlift-la-bai-tap-hieu-qua-cho-phan-co-dui-sau-va-co-mong-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Dumbbell Romanian Deadlift l\u00e0 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 cho ph\u1ea7n c\u01a1 \u0111\u00f9i sau v\u00e0 c\u01a1 m\u00f4ng<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 4: Cable Crunch t\u00e1c \u0111\u1ed9ng c\u01a1 b\u1ee5ng<\/strong><\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 4 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/cable-crunch-ren-luyen-co-bung-tro-nen-san-chac-hon.jpg\" alt=\"Cable Crunch r\u00e8n luy\u1ec7n c\u01a1 b\u1ee5ng tr\u1edf n\u00ean s\u0103n ch\u1eafc h\u01a1n\" class=\"wp-image-7185\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/cable-crunch-ren-luyen-co-bung-tro-nen-san-chac-hon.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/cable-crunch-ren-luyen-co-bung-tro-nen-san-chac-hon-300x169.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/cable-crunch-ren-luyen-co-bung-tro-nen-san-chac-hon-768x432.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Cable Crunch r\u00e8n luy\u1ec7n c\u01a1 b\u1ee5ng tr\u1edf n\u00ean s\u0103n ch\u1eafc h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>B\u00e0i t\u1eadp 5: AB Roller t\u00e1c \u0111\u1ed9ng c\u01a1 b\u1ee5ng<\/strong><\/p>\n\n\n\n<p>Th\u1eddi gian th\u1ef1c hi\u1ec7n: 4 set, m\u1ed7i set 12 rep.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/ab-roller-cung-la-dong-tac-ho-tro-tap-luyen-hieu-qua-cho-phan-co-bung-cua-nam-gioi.jpg\" alt=\"AB Roller c\u0169ng l\u00e0 \u0111\u1ed9ng t\u00e1c h\u1ed7 tr\u1ee3 t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 cho ph\u1ea7n c\u01a1 b\u1ee5ng c\u1ee7a nam gi\u1edbi\" class=\"wp-image-7172\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/ab-roller-cung-la-dong-tac-ho-tro-tap-luyen-hieu-qua-cho-phan-co-bung-cua-nam-gioi.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/ab-roller-cung-la-dong-tac-ho-tro-tap-luyen-hieu-qua-cho-phan-co-bung-cua-nam-gioi-300x169.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/ab-roller-cung-la-dong-tac-ho-tro-tap-luyen-hieu-qua-cho-phan-co-bung-cua-nam-gioi-768x432.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>AB Roller c\u0169ng l\u00e0 \u0111\u1ed9ng t\u00e1c h\u1ed7 tr\u1ee3 t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 cho ph\u1ea7n c\u01a1 b\u1ee5ng c\u1ee7a nam gi\u1edbi<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ng\u00e0y th\u1ee9 7: Ngh\u1ec9 ng\u01a1i<\/strong><\/h4>\n\n\n\n<p>Sau 6 ng\u00e0y luy\u1ec7n t\u1eadp theo gi\u00e1o tr\u00ecnh, c\u00e1c b\u1ea1n nam c\u1ea7n d\u00e0nh ra 1 ng\u00e0y ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n ho\u1eb7c ch\u1ec9 \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng \u0111\u1ec3 c\u00e1c nh\u00f3m c\u01a1 \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng v\u00e0 c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i. \u0110\u00e2y l\u00e0 \u0111i\u1ec1u b\u1eaft bu\u1ed9c nh\u1eb1m tr\u00e1nh g\u00e2y ra c\u00e1c ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng mong mu\u1ed1n c\u0169ng nh\u01b0 gi\u00fap n\u00e2ng cao hi\u1ec7u qu\u1ea3 luy\u1ec7n t\u1eadp.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/danh-ra-mot-ngay-nghi-ngoi-se-giup-co-bap-co-thoi-gian-hoi-phuc.jpg\" alt=\"D\u00e0nh ra m\u1ed9t ng\u00e0y ngh\u1ec9 ng\u01a1i s\u1ebd gi\u00fap c\u01a1 b\u1eafp c\u00f3 th\u1eddi gian h\u1ed3i ph\u1ee5c \u0111\u1ec3 qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n l\u00e2u d\u00e0i c\u1ee7a nam gi\u1edbi hi\u1ec7u qu\u1ea3 h\u01a1n\" class=\"wp-image-7196\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/danh-ra-mot-ngay-nghi-ngoi-se-giup-co-bap-co-thoi-gian-hoi-phuc.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/danh-ra-mot-ngay-nghi-ngoi-se-giup-co-bap-co-thoi-gian-hoi-phuc-300x169.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/danh-ra-mot-ngay-nghi-ngoi-se-giup-co-bap-co-thoi-gian-hoi-phuc-768x432.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>D\u00e0nh ra m\u1ed9t ng\u00e0y ngh\u1ec9 ng\u01a1i s\u1ebd gi\u00fap c\u01a1 b\u1eafp c\u00f3 th\u1eddi gian h\u1ed3i ph\u1ee5c \u0111\u1ec3 qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n l\u00e2u d\u00e0i c\u1ee7a nam gi\u1edbi hi\u1ec7u qu\u1ea3 h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<p><em>L\u01b0u \u00fd: Tr\u00ean \u0111\u00e2y l\u00e0 k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp c\u01a1 b\u1ea3n \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf chung cho t\u1ea5t c\u1ea3 \u0111\u1ed1i t\u01b0\u1ee3ng. B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o v\u00e0 c\u00e2n nh\u1eafc \u0111i\u1ec1u ch\u1ec9nh l\u1ea1i theo th\u1ec3 tr\u1ea1ng v\u00e0 m\u1ee5c ti\u00eau c\u1ee5 th\u1ec3 c\u1ee7a b\u1ea3n th\u00e2n \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u nh\u1ea5t nh\u00e9.&nbsp;<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. 4+ L\u01b0u \u00fd quan tr\u1ecdng cho ng\u01b0\u1eddi m\u1edbi t\u1eadp Gym gi\u00fap n\u00e2ng cao hi\u1ec7u qu\u1ea3&nbsp;<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>X\u00e1c \u0111\u1ecbnh m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp c\u1ee7a b\u1ea3n th\u00e2n<\/strong><\/h3>\n\n\n\n<p>Vi\u1ec7c x\u00e1c \u0111\u1ecbnh r\u00f5 r\u00e0ng m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp gi\u00fap b\u1ea1n \u0111i\u1ec1u ch\u1ec9nh k\u1ebf ho\u1ea1ch th\u1ef1c hi\u1ec7n h\u1ee3p l\u00fd v\u1edbi c\u00e1c b\u00e0i t\u1eadp t\u1ed1i \u01b0u nh\u1ea5t, gi\u00fap b\u1ea1n nhanh ch\u00f3ng \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 nh\u01b0 mong \u0111\u1ee3i. <\/p>\n\n\n\n<p>V\u00ed d\u1ee5 nh\u01b0 khi b\u1ea1n mu\u1ed1n ph\u1ea7n th\u00e2n tr\u00ean r\u1eafn ch\u1eafc, n\u1ea3y n\u1edf, b\u1ea1n n\u00ean l\u1ef1a ch\u1ecdn c\u00e1c b\u00e0i t\u1eadp t\u1eadp trung cho ph\u1ea7n c\u01a1 vai, c\u01a1 tay v\u00e0 c\u01a1 ng\u1ef1c.\u00a0Ng\u01b0\u1ee3c l\u1ea1i, n\u1ebfu mu\u1ed1n gi\u1ea3m m\u1ee1 \u0111\u1ec3 v\u00f9ng b\u1ee5ng s\u0103n ch\u1eafc h\u01a1n, b\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc c\u00e1c b\u00e0i t\u1eadp t\u1eadp trung v\u00f9ng c\u01a1 co.<\/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:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/xac-dinh-muc-tieu-ro-rang-se-giup-ban-lua-chon-cac-bai-tap-phu-hop.jpg\" alt=\"X\u00e1c \u0111\u1ecbnh m\u1ee5c ti\u00eau r\u00f5 r\u00e0ng s\u1ebd gi\u00fap b\u1ea1n l\u1ef1a ch\u1ecdn c\u00e1c b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p \u0111\u1ec3 c\u00f3 th\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 nh\u01b0 mong \u0111\u1ee3i m\u1ed9t c\u00e1ch d\u1ec5 d\u00e0ng h\u01a1n\" class=\"wp-image-7238\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/xac-dinh-muc-tieu-ro-rang-se-giup-ban-lua-chon-cac-bai-tap-phu-hop.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/xac-dinh-muc-tieu-ro-rang-se-giup-ban-lua-chon-cac-bai-tap-phu-hop-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/xac-dinh-muc-tieu-ro-rang-se-giup-ban-lua-chon-cac-bai-tap-phu-hop-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>X\u00e1c \u0111\u1ecbnh m\u1ee5c ti\u00eau r\u00f5 r\u00e0ng s\u1ebd gi\u00fap b\u1ea1n l\u1ef1a ch\u1ecdn c\u00e1c b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p \u0111\u1ec3 c\u00f3 th\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 nh\u01b0 mong \u0111\u1ee3i m\u1ed9t c\u00e1ch d\u1ec5 d\u00e0ng h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>L\u00ean l\u1ecbch luy\u1ec7n t\u1eadp chi ti\u1ebft ph\u00f9 h\u1ee3p m\u1ee5c ti\u00eau&nbsp;<\/strong><\/h3>\n\n\n\n<p>M\u1ed9t l\u1ecbch tr\u00ecnh chi ti\u1ebft v\u1edbi c\u00e1c b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p c\u00f9ng th\u1eddi gian, t\u1ea7n su\u1ea5t quy \u0111\u1ecbnh r\u00f5 r\u00e0ng s\u1ebd tr\u1ea3 l\u1eddi c\u00e2u h\u1ecfi l\u1ea7n \u0111\u1ea7u t\u1eadp gym n\u00ean t\u1eadp g\u00ec? t\u1eadp bao l\u00e2u? v\u00e0 th\u00fac \u0111\u1ea9y b\u1ea1n tu\u00e2n th\u1ee7 qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp. \u0110i\u1ec1u n\u00e0y s\u1ebd r\u00e8n luy\u1ec7n th\u00f3i quen \u0111\u1ec1u \u0111\u1eb7n \u0111\u1ec3 b\u1ea1n ki\u00ean tr\u00ec v\u00e0 d\u1ec5 d\u00e0ng \u0111\u1ea1t m\u1ee5c ti\u00eau h\u01a1n.\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"566\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/mot-lich-trinh-luyen-tap-chi-tiet-se-giup-ban-de-dang-dat-duoc-muc-tieu-hon.jpg\" alt=\"M\u1ed9t l\u1ecbch tr\u00ecnh luy\u1ec7n t\u1eadp chi ti\u1ebft s\u1ebd gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau h\u01a1n\" class=\"wp-image-7218\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/mot-lich-trinh-luyen-tap-chi-tiet-se-giup-ban-de-dang-dat-duoc-muc-tieu-hon.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/mot-lich-trinh-luyen-tap-chi-tiet-se-giup-ban-de-dang-dat-duoc-muc-tieu-hon-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/mot-lich-trinh-luyen-tap-chi-tiet-se-giup-ban-de-dang-dat-duoc-muc-tieu-hon-768x511.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>M\u1ed9t l\u1ecbch tr\u00ecnh luy\u1ec7n t\u1eadp chi ti\u1ebft s\u1ebd gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>X\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd<\/strong><\/h3>\n\n\n\n<p>Song song v\u1edbi vi\u1ec7c th\u1ef1c hi\u1ec7n gi\u00e1o tr\u00ecnh t\u1eadp Gym h\u1ee3p l\u00fd, b\u1ea1n c\u0169ng c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh kh\u1ea9u ph\u1ea7n \u0103n u\u1ed1ng khoa h\u1ecdc v\u1edbi \u0111\u1ea7y \u0111\u1ee7 d\u01b0\u1ee1ng ch\u1ea5t c\u1ea7n thi\u1ebft. Nh\u01b0 v\u1eady s\u1ebd \u0111\u1ea3m b\u1ea3o b\u1ea1n c\u00f3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng v\u00e0 th\u1ec3 l\u1ef1c duy tr\u00ec l\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n trong d\u00e0i h\u1ea1n.&nbsp;&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"576\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/mot-che-do-dinh-duong-hop-ly-lanh-manh-thuc-day-qua-trinh-luyen-tap-cua-cac-gymer.jpg\" alt=\"M\u1ed9t ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd, l\u00e0nh m\u1ea1nh th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp c\u1ee7a c\u00e1c gymer thu\u1eadn l\u1ee3i v\u00e0 d\u1ec5 d\u00e0ng h\u01a1n\" class=\"wp-image-7217\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/mot-che-do-dinh-duong-hop-ly-lanh-manh-thuc-day-qua-trinh-luyen-tap-cua-cac-gymer.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/mot-che-do-dinh-duong-hop-ly-lanh-manh-thuc-day-qua-trinh-luyen-tap-cua-cac-gymer-300x203.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/mot-che-do-dinh-duong-hop-ly-lanh-manh-thuc-day-qua-trinh-luyen-tap-cua-cac-gymer-768x520.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>M\u1ed9t ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd, l\u00e0nh m\u1ea1nh th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp c\u1ee7a c\u00e1c gymer thu\u1eadn l\u1ee3i v\u00e0 d\u1ec5 d\u00e0ng h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Chu\u1ea9n b\u1ecb trang ph\u1ee5c, ph\u1ee5 ki\u1ec7n ph\u00f9 h\u1ee3p<\/strong><\/h3>\n\n\n\n<p>Trang b\u1ecb c\u00e1c ph\u1ee5 ki\u1ec7n, trang ph\u1ee5c ph\u00f9 h\u1ee3p s\u1ebd mang \u0111\u1ebfn cho b\u1ea1n s\u1ef1 tho\u1ea3i m\u00e1i trong su\u1ed1t qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp. \u0110\u1ec3 c\u00f3 s\u1ef1 chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho qu\u00e1 tr\u00ecnh t\u1eadp Gym, b\u1ea1n s\u1ebd c\u1ea7n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gi\u00e0y: Ch\u1ecdn gi\u00e0y k\u00edch c\u1ee1 v\u1eeba ch\u00e2n, m\u1ec1m nh\u1eb9, tho\u00e1ng kh\u00ed.<\/li>\n\n\n\n<li>Qu\u1ea7n \u00e1o: Ch\u1ecdn qu\u1ea7n \u00e1o k\u00edch c\u1ee1 v\u1eeba v\u1eb7n, ch\u1ea5t li\u1ec7u co gi\u00e3n, tho\u00e1ng kh\u00ed v\u00e0 c\u00f3 kh\u1ea3 n\u0103ng th\u1ea5m h\u00fat m\u1ed3 h\u00f4i t\u1ed1t.<\/li>\n\n\n\n<li>B\u00ecnh n\u01b0\u1edbc: Qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n s\u1ebd \u0111\u1ed5 r\u1ea5t nhi\u1ec1u m\u1ed3 h\u00f4i d\u1eabn \u0111\u1ebfn m\u1ea5t n\u01b0\u1edbc n\u00ean b\u1ea1n c\u1ea7n trang b\u1ecb s\u1eb5n b\u00ecnh ch\u1ee9a n\u01b0\u1edbc \u0111\u1ec3 b\u00f9 n\u01b0\u1edbc k\u1ecbp th\u1eddi.<\/li>\n<\/ul>\n\n\n\n<p><strong><em>Tham kh\u1ea3o ngay: <a href=\"https:\/\/www.decathlon.vn\/vi\/shop\/decathlon-fitness\" target=\"_blank\" rel=\"noreferrer noopener\">Trang ph\u1ee5c, ph\u1ee5 ki\u1ec7n t\u1eadp gym ch\u1ea5t l\u01b0\u1ee3ng, gi\u00e1 t\u1ed1t<\/a>.<\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"850\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/chuan-bi-trang-phuc-phu-kien-phu-hop-cac-bai-tap-gym.jpg\" alt=\"Chu\u1ea9n b\u1ecb trang ph\u1ee5c, ph\u1ee5 ki\u1ec7n ph\u00f9 h\u1ee3p c\u00e1c b\u00e0i t\u1eadp Gym gi\u00fap b\u1ea1n th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n trong qu\u00e1 tr\u00ecnh r\u00e8n luy\u1ec7n\" class=\"wp-image-7195\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/chuan-bi-trang-phuc-phu-kien-phu-hop-cac-bai-tap-gym.jpg 850w, \/blog\/wp-content\/uploads\/2024\/05\/chuan-bi-trang-phuc-phu-kien-phu-hop-cac-bai-tap-gym-300x300.jpg 300w, \/blog\/wp-content\/uploads\/2024\/05\/chuan-bi-trang-phuc-phu-kien-phu-hop-cac-bai-tap-gym-150x150.jpg 150w, \/blog\/wp-content\/uploads\/2024\/05\/chuan-bi-trang-phuc-phu-kien-phu-hop-cac-bai-tap-gym-768x768.jpg 768w, \/blog\/wp-content\/uploads\/2024\/05\/chuan-bi-trang-phuc-phu-kien-phu-hop-cac-bai-tap-gym-120x120.jpg 120w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Chu\u1ea9n b\u1ecb trang ph\u1ee5c, ph\u1ee5 ki\u1ec7n ph\u00f9 h\u1ee3p c\u00e1c b\u00e0i t\u1eadp Gym gi\u00fap b\u1ea1n th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n trong qu\u00e1 tr\u00ecnh r\u00e8n luy\u1ec7n<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5. Gi\u1ea3i \u0111\u00e1p 5+ th\u1eafc m\u1eafc cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp Gym<\/strong><\/h2>\n\n\n\n<p><strong>Ng\u01b0\u1eddi m\u1edbi t\u1eadp Gym n\u00ean t\u1eadp bao l\u00e2u?<\/strong><\/p>\n\n\n\n<p>V\u1edbi ng\u01b0\u1eddi m\u1edbi t\u1eadp Gym n\u00ean duy tr\u00ec th\u1eddi gian luy\u1ec7n t\u1eadp m\u1ed7i ng\u00e0y kho\u1ea3ng<strong> 30 ph\u00fat<\/strong>.<\/p>\n\n\n\n<p><strong>Ng\u01b0\u1eddi m\u1edbi t\u1eadp Gym n\u00ean t\u1eadp m\u1ea5y ng\u00e0y 1 tu\u1ea7n?<\/strong><\/p>\n\n\n\n<p>Ng\u01b0\u1eddi m\u1edbi t\u1eadp Gym c\u00f3 th\u1ec3 l\u00e0m quen v\u1edbi b\u1ed9 m\u00f4n n\u00e0y theo t\u1ea7n su\u1ea5t t\u1eeb<strong> 3 &#8211; 6 bu\u1ed5i\/tu\u1ea7n<\/strong>, t\u00f9y th\u1ec3 tr\u1ea1ng v\u00e0 m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp.<\/p>\n\n\n\n<p><strong>Ng\u00e0y \u0111\u1ea7u t\u1eadp Gym n\u00ean t\u1eadp g\u00ec cho n\u1eef?<\/strong><\/p>\n\n\n\n<p>C\u00e1c b\u1ea1n n\u1eef khi t\u1eadp Gym l\u1ea7n \u0111\u1ea7u n\u00ean ch\u1ecdn c\u00e1c b\u00e0i t\u1eadp t\u1eadp trung nh\u00f3m c\u01a1 ch\u00e2n v\u00e0 c\u01a1 b\u1ee5ng.<\/p>\n\n\n\n<p><strong>Ng\u00e0y \u0111\u1ea7u t\u1eadp Gym n\u00ean t\u1eadp g\u00ec cho nam?<\/strong><\/p>\n\n\n\n<p>C\u00e1c b\u1ea1n nam khi b\u1eaft \u0111\u1ea7u t\u1eadp Gym c\u00f3 th\u1ec3 l\u00e0m quen v\u1edbi c\u00e1c b\u00e0i t\u1eadp t\u1eadp trung v\u00e0o nh\u00f3m c\u01a1 ng\u1ef1c, c\u01a1 vai v\u00e0 c\u01a1 tay sau.<\/p>\n\n\n\n<p><strong>C\u00f3 n\u00ean t\u1eadp Gym 7 ng\u00e0y 1 tu\u1ea7n?<\/strong><\/p>\n\n\n\n<p><strong>Kh\u00f4ng n\u00ean<\/strong> t\u1eadp Gym li\u00ean t\u1ee5c 7 ng\u00e0y 1 tu\u1ea7n m\u00e0 n\u00ean d\u00e0nh t\u1ed1i thi\u1ec3u 1 ng\u00e0y ngh\u1ec9 ng\u01a1i \u0111\u1ec3 c\u00e1c c\u01a1 c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i, tr\u00e1nh b\u1ecb ch\u1ea5n th\u01b0\u01a1ng do t\u1eadp qu\u00e1 s\u1ee9c.\u00a0<\/p>\n\n\n\n<p><strong>C\u00f3 n\u00ean t\u1eadp Gym 2 l\u1ea7n 1 ng\u00e0y kh\u00f4ng?<\/strong><\/p>\n\n\n\n<p>V\u1edbi ng\u01b0\u1eddi <strong>\u0111\u00e3 t\u1eadp Gym th\u01b0\u1eddng xuy\u00ean,<\/strong> b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n <strong>2 l\u1ea7n m\u1ed7i ng\u00e0y <\/strong>mi\u1ec5n l\u00e0 \u0111\u1ea3m b\u1ea3o b\u1ea1n \u0111\u00e3 d\u00e0nh \u0111\u1ee7 th\u1eddi gian ph\u1ee5c h\u1ed3i c\u0169ng nh\u01b0 c\u00f3 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u00e2n \u0111\u1ed1i, gi\u00e0u \u0111\u1ea1m. Tuy nhi\u00ean, v\u1edbi nh\u1eefng b\u1ea1n ch\u1ec9 m\u1edbi l\u00e0m quen v\u1edbi Gym th\u00ec n\u00ean tr\u00e1nh t\u1eadp nhi\u1ec1u l\u1ea7n trong ng\u00e0y v\u00ec s\u1ebd d\u1ec5 d\u1eabn \u0111\u1ebfn qu\u00e1 s\u1ee9c.<\/p>\n\n\n\n<p><em>B\u00e0i vi\u1ebft \u0111\u00e3 gi\u1ea3i \u0111\u00e1p chi ti\u1ebft c\u00e1c th\u1eafc m\u1eafc xoay quanh v\u1ea5n \u0111\u1ec1 <strong>m\u1edbi t\u1eadp Gym n\u00ean t\u1eadp g\u00ec<\/strong> \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ed1i v\u1edbi t\u1eebng \u0111\u1ed1i t\u01b0\u1ee3ng ng\u01b0\u1eddi t\u1eadp. Trong tr\u01b0\u1eddng h\u1ee3p b\u1ea1n \u0111\u1ecdc v\u1eabn th\u1ea5y b\u0103n kho\u0103n, c\u00f3 th\u1ec3 li\u00ean h\u1ec7 tr\u1ef1c ti\u1ebfp <a href=\"https:\/\/www.facebook.com\/DecathlonVN\" target=\"_blank\" rel=\"noreferrer noopener\">Fanpage Decathlon Vi\u1ec7t Nam<\/a> ho\u1eb7c hotline <strong>1800 9044<\/strong> \u0111\u1ec3 \u0111\u01b0\u1ee3c h\u1ed7 tr\u1ee3 gi\u1ea3i \u0111\u00e1p nhanh nh\u1ea5t nh\u00e9!<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>X\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap nh\u1eefng ng\u01b0\u1eddi m\u1edbi l\u00e0m quen v\u1edbi b\u1ed9 m\u00f4n Gym d\u1ec5 d\u00e0ng \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau&hellip;<\/p>\n","protected":false},"author":5,"featured_media":7243,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[23],"tags":[],"class_list":["post-7170","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\/2024\/05\/moi-tap-gym-nen-tap-gi.jpg",1890,1063,false],"thumbnail":["\/blog\/wp-content\/uploads\/2024\/05\/moi-tap-gym-nen-tap-gi-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2024\/05\/moi-tap-gym-nen-tap-gi-300x169.jpg",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2024\/05\/moi-tap-gym-nen-tap-gi-768x432.jpg",768,432,true],"large":["\/blog\/wp-content\/uploads\/2024\/05\/moi-tap-gym-nen-tap-gi.jpg",1890,1063,false],"1536x1536":["\/blog\/wp-content\/uploads\/2024\/05\/moi-tap-gym-nen-tap-gi-1536x864.jpg",1536,864,true],"2048x2048":["\/blog\/wp-content\/uploads\/2024\/05\/moi-tap-gym-nen-tap-gi.jpg",1890,1063,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2024\/05\/moi-tap-gym-nen-tap-gi-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":"X\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap nh\u1eefng ng\u01b0\u1eddi m\u1edbi l\u00e0m quen v\u1edbi b\u1ed9 m\u00f4n Gym d\u1ec5 d\u00e0ng \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/7170","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=7170"}],"version-history":[{"count":2,"href":"\/blog\/wp-json\/wp\/v2\/posts\/7170\/revisions"}],"predecessor-version":[{"id":7449,"href":"\/blog\/wp-json\/wp\/v2\/posts\/7170\/revisions\/7449"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/7243"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=7170"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=7170"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=7170"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}