{"id":3559,"date":"2024-10-19T12:58:50","date_gmt":"2024-10-19T05:58:50","guid":{"rendered":"https:\/\/blog.coolmate.me\/sumo-deadlift-la-gi-bi-quyet-tap-sumo-deadlift-hieu-qua-4490-3559"},"modified":"2025-12-13T19:48:24","modified_gmt":"2025-12-13T12:48:24","slug":"sumo-deadlift-la-gi-bi-quyet-tap-sumo-deadlift-hieu-qua-4490","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/sumo-deadlift-la-gi-bi-quyet-tap-sumo-deadlift-hieu-qua-4490","title":{"rendered":"Sumo Deadlift l\u00e0 g\u00ec? B\u00ed quy\u1ebft t\u1eadp Sumo Deadlift hi\u1ec7u qu\u1ea3"},"content":{"rendered":"

Sumo Deadlift l\u00e0 m\u1ed9t trong nh\u1eefng bi\u1ebfn th\u1ec3 c\u1ee7a b\u00e0i t\u1eadp Deadlift, ph\u1ed5 bi\u1ebfn trong c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 h\u00ecnh th\u1ec3. \u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh t\u1ed5ng th\u1ec3 m\u00e0 c\u00f2n t\u00e1c \u0111\u1ed9ng s\u00e2u r\u1ed9ng \u0111\u1ebfn nhi\u1ec1u nh\u00f3m c\u01a1 tr\u00ean c\u01a1 th\u1ec3. C\u00f9ngCoolmate<\/a> t\u00ecm hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 sumo deadlift, nh\u1eefng l\u1ee3i \u00edch khi t\u1eadp, v\u00e0 c\u00e1ch t\u1eadp luy\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt \u0111\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao nh\u1ea5t qua b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y b\u1ea1n nh\u00e9!<\/p>\n

Sumo Deadlift l\u00e0 g\u00ec?<\/h2>\n

Sumo Deadlift l\u00e0 m\u1ed9t bi\u1ebfn th\u1ec3 c\u1ee7a b\u00e0i t\u1eadp Deadlift, \u0111i\u1ec3m kh\u00e1c bi\u1ec7t l\u1edbn nh\u1ea5t l\u00e0 v\u1ecb tr\u00ed \u0111\u1eb7t ch\u00e2n. Trong khi Deadlift truy\u1ec1n th\u1ed1ng y\u00eau c\u1ea7u b\u1ea1n \u0111\u1eb7t ch\u00e2n h\u1eb9p, th\u00ec Sumo Deadlift y\u00eau c\u1ea7u b\u1ea1n \u0111\u1eb7t ch\u00e2n r\u1ed9ng, g\u1ea7n nh\u01b0 ngo\u00e0i vai, v\u1edbi m\u0169i ch\u00e2n h\u01b0\u1edbng ra ngo\u00e0i. \u0110i\u1ec1u n\u00e0y l\u00e0m thay \u0111\u1ed5i tr\u1ecdng t\u00e2m c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 t\u1eadp trung nhi\u1ec1u h\u01a1n v\u00e0o c\u01a1 \u0111\u00f9i v\u00e0 m\u00f4ng, \u0111\u1ed3ng th\u1eddi gi\u1ea3m \u00e1p l\u1ef1c l\u00ean l\u01b0ng d\u01b0\u1edbi.<\/p>\n

\"Sumo<\/p>\n

Sumo deadlift ch\u1ee7 y\u1ebfu t\u00e1c \u0111\u1ed9ng l\u00ean nh\u00f3m c\u01a1 m\u00f4ng, \u0111\u00f9i trong, \u0111\u00f9i tr\u01b0\u1edbc, v\u00e0 c\u01a1 l\u01b0ng d\u01b0\u1edbi<\/em><\/p>\n

\u0110\u1ed9ng t\u00e1c Sumo Deadlift \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n b\u1eb1ng c\u00e1ch gi\u1eef thanh \u0111\u00f2n \u1edf ph\u00eda tr\u01b0\u1edbc c\u01a1 th\u1ec3, hai tay n\u1eafm thanh \u0111\u00f2n \u1edf gi\u1eefa hai ch\u00e2n, sau \u0111\u00f3 n\u00e2ng t\u1ea1 l\u00ean t\u1eeb v\u1ecb tr\u00ed th\u1ea5p \u0111\u1ebfn khi \u0111\u1ee9ng th\u1eb3ng. B\u00e0i t\u1eadp n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh t\u1ed5ng th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng y\u00eau c\u1ea7u l\u1ef1c k\u00e9o v\u00e0 s\u1ee9c n\u00e2ng t\u1eeb c\u01a1 th\u1ec3.<\/p>\n

T\u00e1c d\u1ee5ng c\u1ee7a Sumo Deadlift<\/h2>\n

Sumo Deadlift kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t b\u00e0i t\u1eadp gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp m\u00e0 c\u00f2n mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch to\u00e0n di\u1ec7n cho c\u01a1 th\u1ec3 nh\u01b0 sau:<\/p>\n

T\u0103ng c\u01b0\u1eddng s\u1ee9c n\u00e2ng, s\u1ee9c k\u00e9o<\/h3>\n

Sumo Deadlift l\u00e0 m\u1ed9t b\u00e0i t\u1eadp tuy\u1ec7t v\u1eddi \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c n\u00e2ng v\u00e0 s\u1ee9c k\u00e9o. N\u00f3 t\u1eadp trung v\u00e0o c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh nh\u01b0 c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, c\u01a1 \u0111\u00f9i sau, c\u01a1 m\u00f4ng v\u00e0 c\u01a1 l\u01b0ng<\/a>. Khi luy\u1ec7n t\u1eadp b\u00e0i n\u00e0y th\u01b0\u1eddng xuy\u00ean, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y kh\u1ea3 n\u0103ng n\u00e2ng t\u1ea1 c\u1ee7a m\u00ecnh ng\u00e0y c\u00e0ng \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n, gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp ph\u1ee9c t\u1ea1p kh\u00e1c.<\/p>\n

 <\/p>\n

\"T\u0103ng<\/p>\n

Khi n\u00e2ng thanh t\u1ea1 l\u00ean cao v\u1edbi t\u1ea1 n\u1eb7ng h\u01a1n, b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u1ea7n thi\u1ebft cho vi\u1ec7c k\u00e9o t\u1ea1<\/span><\/strong><\/p>\n

{{{infobox}}} \u201cTheo nghi\u00ean c\u1ee9u c\u1ee7a National Strength and Conditioning Association (NSCA)<\/a>,<\/strong>c\u00e1c b\u00e0i t\u1eadp nh\u01b0 deadlift gi\u00fap t\u0103ng s\u1ee9c k\u00e9o v\u00e0 s\u1ee9c b\u1ec1n c\u01a1 b\u1eafp, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi theo \u0111u\u1ed5i c\u1eed t\u1ea1 v\u00e0 c\u00e1c m\u00f4n th\u1ec3 thao \u0111\u00f2i h\u1ecfi s\u1ee9c m\u1ea1nh.\u201d {{{\/infobox}}}<\/p>\n

Gia t\u0103ng k\u00edch c\u1ee1 \u0111\u00f9i v\u00e0 m\u00f4ng<\/h3>\n

V\u00ec Sumo Deadlift t\u1eadp trung ch\u1ee7 y\u1ebfu v\u00e0o c\u01a1 \u0111\u00f9i v\u00e0 m\u00f4ng, n\u00ean n\u00f3 l\u00e0 m\u1ed9t b\u00e0i t\u1eadp tuy\u1ec7t v\u1eddi \u0111\u1ec3 ph\u00e1t tri\u1ec3n v\u00e0 l\u00e0m s\u0103n ch\u1eafc hai v\u00f9ng n\u00e0y. \u0110\u1eb7c bi\u1ec7t \u0111\u1ed1i v\u1edbi n\u1eef gi\u1edbi, b\u00e0i t\u1eadp n\u00e0y gi\u00fap t\u1ea1o n\u00ean v\u00f3c d\u00e1ng thon g\u1ecdn, s\u0103n ch\u1eafc v\u00e0 n\u1edf nang h\u01a1n cho ph\u1ea7n \u0111\u00f9i v\u00e0 m\u00f4ng.<\/p>\n

Gi\u1ea3m \u00e1p l\u1ef1c cho ph\u1ea7n l\u01b0ng d\u01b0\u1edbi<\/h3>\n

So v\u1edbi b\u00e0i t\u1eadp Deadlift truy\u1ec1n th\u1ed1ng, Sumo Deadlift gi\u00fap gi\u1ea3m thi\u1ec3u \u0111\u00e1ng k\u1ec3 \u00e1p l\u1ef1c l\u00ean l\u01b0ng d\u01b0\u1edbi. Do t\u01b0 th\u1ebf ch\u00e2n r\u1ed9ng v\u00e0 l\u01b0ng th\u1eb3ng, sumo deadlift gi\u1ea3m thi\u1ec3u \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng v\u00e0 ph\u1ea7n l\u01b0ng d\u01b0\u1edbi, so v\u1edbi b\u00e0i conventional deadlift. \u0110i\u1ec1u n\u00e0y gi\u00fap h\u1ea1n ch\u1ebf nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 cho nh\u1eefng ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 l\u01b0ng d\u01b0\u1edbi.<\/p>\n

{{{infobox}}} “Theo b\u00e1o c\u00e1o t\u1eeb The Journal of Strength and Conditioning Research, sumo deadlift t\u1ea1o \u0111i\u1ec1u ki\u1ec7n ph\u00e2n b\u1ed5 tr\u1ecdng l\u01b0\u1ee3ng \u0111\u1ec1u h\u01a1n, gi\u1ea3m g\u00e1nh n\u1eb7ng l\u00ean l\u01b0ng d\u01b0\u1edbi.\u201d {{{\/infobox}}}<\/p>\n

C\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng sinh l\u00fd<\/h3>\n

Nhi\u1ec1u nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng t\u1eadp luy\u1ec7n Sumo Deadlift kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u01a1 b\u1eafp m\u00e0 c\u00f2n c\u00f3 t\u00e1c d\u1ee5ng t\u00edch c\u1ef1c \u0111\u1ebfn h\u1ec7 sinh l\u00fd, nh\u1ea5t l\u00e0 \u0111\u1ed1i v\u1edbi nam gi\u1edbi. B\u00e0i t\u1eadp n\u00e0y h\u1ed7 tr\u1ee3 vi\u1ec7c \u0111i\u1ec1u h\u00f2a hormone, c\u1ea3i thi\u1ec7n l\u01b0u th\u00f4ng m\u00e1u, t\u1eeb \u0111\u00f3 n\u00e2ng cao ch\u1ee9c n\u0103ng sinh l\u00fd.<\/p>\n

T\u1eadp luy\u1ec7n v\u1edbi sumo deadlift c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u v\u00e0 c\u00e2n b\u1eb1ng hormone, \u0111\u1eb7c bi\u1ec7t c\u00f3 l\u1ee3i cho nam gi\u1edbi trong vi\u1ec7c c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe sinh l\u00fd. Nh\u1eefng b\u00e0i t\u1eadp ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp nh\u01b0 deadlift \u0111\u01b0\u1ee3c ch\u1ee9ng minh c\u00f3 th\u1ec3 gi\u00fap gia t\u0103ng n\u1ed3ng \u0111\u1ed9 testosterone t\u1ef1 nhi\u00ean.<\/p>\n

{{{infobox}}} >>>Xem th\u00eam<\/strong>: Nh\u1eefng m\u1eabu \u0111\u1ed3 t\u1eadp Sumo Deadlift cho nam gi\u1edbi:<\/p>\n

{{{productpreview_grid}}} 66d92fe36617a211f91cada9,66cbf96d7601670e8d6419a2,66d930b8ec7ee324354d5e8c {{{\/productpreview_grid}}}<\/p>\n

{{{\/infobox}}}<\/p>\n

C\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng x\u01b0\u01a1ng c\u1ee7a ph\u1ee5 n\u1eef tu\u1ed5i m\u00e3n kinh<\/h3>\n

\u0110\u1ed1i v\u1edbi ph\u1ee5 n\u1eef \u1edf giai \u0111o\u1ea1n m\u00e3n kinh, vi\u1ec7c duy tr\u00ec m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng l\u00e0 c\u1ef1c k\u1ef3 quan tr\u1ecdng \u0111\u1ec3 ng\u0103n ng\u1eeba lo\u00e3ng x\u01b0\u01a1ng. Sumo Deadlift l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp kh\u00e1ng l\u1ef1c gi\u00fap t\u0103ng c\u01b0\u1eddng m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf v\u00f9ng h\u00f4ng v\u00e0 c\u1ed9t s\u1ed1ng, h\u1ed7 tr\u1ee3 ph\u1ee5 n\u1eef duy tr\u00ec s\u1ef1 linh ho\u1ea1t v\u00e0 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n

{{{infobox}}} \u201cTheo The North American Menopause Society (NAMS), c\u00e1c b\u00e0i t\u1eadp n\u00e2ng t\u1ea1 nh\u01b0 sumo deadlift c\u00f3 th\u1ec3 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh tho\u00e1i h\u00f3a x\u01b0\u01a1ng \u1edf ph\u1ee5 n\u1eef m\u00e3n kinh, gi\u1ea3m nguy c\u01a1 g\u00e3y x\u01b0\u01a1ng v\u00e0 c\u00e1c b\u1ec7nh v\u1ec1 x\u01b0\u01a1ng kh\u1edbp.\u201d {{{\/infobox}}}<\/p>\n

C\u00e1ch t\u1eadp Sumo Deadlift \u0111\u00fang k\u1ef9 thu\u1eadt<\/h2>\n

\u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a khi t\u1eadp sumo deadlift v\u00e0 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng, b\u1ea1n c\u1ea7n th\u1ef1c hi\u1ec7n chu\u1ea9n form v\u00e0 \u0111\u00fang t\u01b0 th\u1ebf.<\/p>\n

\"C\u00e1ch<\/p>\n

C\u00e1c b\u01b0\u1edbc t\u1eadp Sumo Deadlift chu\u1ea9n form<\/em><\/p>\n

B\u01b0\u1edbc 1<\/strong>: T\u01b0 th\u1ebf chu\u1ea9n b\u1ecb: \u0110\u1eb7t ch\u00e2n r\u1ed9ng h\u01a1n vai, m\u0169i ch\u00e2n h\u01a1i h\u01b0\u1edbng ra ngo\u00e0i. Hai tay n\u1eafm ch\u1eb7t thanh t\u1ea1, kho\u1ea3ng c\u00e1ch gi\u1eefa hai tay h\u1eb9p h\u01a1n vai.<\/p>\n

B\u01b0\u1edbc 2<\/strong>: T\u01b0 th\u1ebf ng\u1ed3i xu\u1ed1ng: H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng, \u0111\u1ea7u g\u1ed1i h\u01a1i h\u01b0\u1edbng ra ngo\u00e0i, gi\u1eef l\u01b0ng th\u1eb3ng v\u00e0 m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/p>\n

B\u01b0\u1edbc 3<\/strong>: K\u00e9o t\u1ea1 l\u00ean: B\u1eaft \u0111\u1ea7u b\u1eb1ng vi\u1ec7c \u0111\u1ea9y g\u00f3t ch\u00e2n xu\u1ed1ng s\u00e0n, gi\u1eef th\u1eb3ng l\u01b0ng v\u00e0 k\u00e9o t\u1ea1 l\u00ean theo \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb m\u1eb7t \u0111\u1ea5t \u0111\u1ebfn khi \u0111\u1ee9ng th\u1eb3ng.<\/p>\n

B\u01b0\u1edbc 4<\/strong>: H\u1ea1 t\u1ea1 xu\u1ed1ng: Sau khi \u0111\u1ee9ng th\u1eb3ng ho\u00e0n to\u00e0n, t\u1eeb t\u1eeb h\u1ea1 t\u1ea1 xu\u1ed1ng trong khi v\u1eabn gi\u1eef l\u01b0ng th\u1eb3ng v\u00e0 kh\u00f4ng \u0111\u1ec3 t\u1ea1 r\u01a1i t\u1ef1 do.<\/p>\n

C\u00e1c b\u00e0i t\u1eadp Sumo Deadlift cho n\u1eef<\/h2>\n

\u0110\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng,c\u00e1c n\u00e0ng c\u00f3 th\u1ec3 tham kh\u1ea3o c\u00e1c b\u00e0i t\u1eadp Sumo Deadlift t\u1eeb c\u01a1 b\u1ea3n \u0111\u1ebfn n\u00e2ng cao d\u01b0\u1edbi \u0111\u00e2y:<\/p>\n

1. Sumo Deadlift c\u01a1 b\u1ea3n<\/h3>\n

 <\/p>\n

Sumo Deadlift l\u00e0 m\u1ed9t b\u00e0i t\u1eadp compound tuy\u1ec7t v\u1eddi nh\u1eafm v\u00e0o nhi\u1ec1u nh\u00f3m c\u01a1 l\u1edbn nh\u01b0 c\u01a1 m\u00f4ng, c\u01a1 \u0111\u00f9i trong, c\u01a1 h\u00f4ng, v\u00e0 l\u01b0ng d\u01b0\u1edbi.<\/span><\/strong><\/p>\n

\"Sumo<\/p>\n

S\u1eed d\u1ee5ng t\u01b0 th\u1ebf n\u1eafm t\u1ea1 “overhand” (n\u1eafm c\u1ea3 hai tay \u00fap xu\u1ed1ng) ho\u1eb7c n\u1eafm “mixed grip” (m\u1ed9t tay \u00fap v\u00e0 m\u1ed9t tay ng\u1eeda).<\/span><\/strong><\/p>\n

K\u1ef9 thu\u1eadt th\u1ef1c hi\u1ec7n<\/strong>:<\/p>\n