{"id":3850,"date":"2024-12-18T08:51:21","date_gmt":"2024-12-18T01:51:21","guid":{"rendered":"https:\/\/blog.coolmate.me\/lich-tap-gym-tang-can-cho-nu-huong-dan-cach-tap-va-an-dung-4796-3850"},"modified":"2025-12-11T21:17:04","modified_gmt":"2025-12-11T14:17:04","slug":"lich-tap-gym-tang-can-cho-nu-huong-dan-cach-tap-va-an-dung-4796","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/lich-tap-gym-tang-can-cho-nu-huong-dan-cach-tap-va-an-dung-4796","title":{"rendered":"L\u1ecbch T\u1eadp Gym V\u00e0 Ch\u1ebf \u0110\u1ed9 Dinh D\u01b0\u1ee1ng Gi\u00fap T\u0103ng C\u00e2n Cho N\u1eef Hi\u1ec7u Qu\u1ea3"},"content":{"rendered":"<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">T\u0103ng c\u00e2n hi\u1ec7u qu\u1ea3 kh\u00f4ng ch\u1ec9 d\u1ef1a v\u00e0o t\u1eadp gym m\u00e0 c\u00f2n c\u1ea7n k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd. \u0110\u1ed1i v\u1edbi n\u1eef gi\u1edbi, vi\u1ec7c l\u1ef1a ch\u1ecdn <a href=\"https:\/\/www.coolmate.me\/collection\/quan-ao-phu-kien-tap-gym-nu\" target=\"_blank\" rel=\"noopener\">qu\u1ea7n \u00e1o t\u1eadp gym n\u1eef<\/a> ph\u00f9 h\u1ee3p c\u00f9ng v\u1edbiluy\u1ec7n t\u1eadp gi\u00fap ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng, trong khi \u0103n u\u1ed1ng khoa h\u1ecdc cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft \u0111\u1ec3 t\u0103ng c\u00e2n l\u00e0nh m\u1ea1nh. B\u00e0i vi\u1ebft n\u00e0y <a href=\"https:\/\/www.coolmate.me\/\">Coolmate<\/a> s\u1ebd gi\u1edbi thi\u1ec7u l\u1ecbch t\u1eadp gym v\u00e0 c\u00e1c b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p, c\u00e1c nguy\u00ean t\u1eafc t\u1eadp luy\u1ec7n v\u00e0 h\u01b0\u1edbng d\u1eabn \u0103n u\u1ed1ng gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau t\u0103ng c\u00e2n hi\u1ec7u qu\u1ea3.<\/span><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Nguy\u00ean t\u1eafc khi \u00e1p d\u1ee5ng l\u1ecbch t\u1eadp gym \u0111\u1ec3 t\u0103ng c\u00e2n cho n\u1eef<\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Khi x\u00e2y d\u1ef1ng l\u1ecbch t\u1eadp gym v\u1edbi m\u1ee5c ti\u00eau t\u0103ng c\u00e2n, n\u1eef gi\u1edbi c\u1ea7n tu\u00e2n theo m\u1ed9t s\u1ed1 nguy\u00ean t\u1eafc c\u01a1 b\u1ea3n \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t v\u00e0 duy tr\u00ec s\u1ee9c kh\u1ecfe:<\/span><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>\u0102n nhi\u1ec1u h\u01a1n m\u1ee9c c\u01a1 th\u1ec3 ti\u00eau hao m\u1ed7i ng\u00e0y: <\/strong>Mu\u1ed1n t\u0103ng c\u00e2n, b\u1ea1n c\u1ea7n \u0103n nhi\u1ec1u h\u01a1n l\u01b0\u1ee3ng calo m\u00e0 c\u01a1 th\u1ec3 \u0111\u1ed1t ch\u00e1y trong ng\u00e0y. \u0102n th\u00eam kho\u1ea3ng 300\u2013500 calo m\u1ed7i ng\u00e0y so v\u1edbi b\u00ecnh th\u01b0\u1eddng. N\u00ean \u0103n \u0111\u1ee7 3 b\u1eefa ch\u00ednh v\u00e0 th\u00eam 2\u20133 b\u1eefa ph\u1ee5, \u01b0u ti\u00ean th\u1ef1c ph\u1ea9m gi\u00e0u dinh d\u01b0\u1ee1ng nh\u01b0 c\u01a1m, khoai, tr\u1ee9ng, th\u1ecbt, c\u00e1, s\u1eefa, tr\u00e1i c\u00e2y v\u00e0 rau xanh.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1eadp trung v\u00e0o c\u00e1c b\u00e0i t\u1eadp gi\u00fap t\u0103ng c\u01a1:<\/strong> T\u0103ng c\u01a1 l\u00e0 c\u00e1ch t\u0103ng c\u00e2n l\u00e0nh m\u1ea1nh v\u00e0 gi\u00fap c\u01a1 th\u1ec3 s\u0103n ch\u1eafc h\u01a1n. H\u00e3y \u01b0u ti\u00ean c\u00e1c b\u00e0i t\u1eadp d\u00f9ng t\u1ea1 nh\u01b0 squat, deadlift, \u0111\u1ea9y ng\u1ef1c, \u0111\u1ea9y vai\u2026 v\u00ec ch\u00fang gi\u00fap c\u01a1 b\u1eafp ph\u00e1t tri\u1ec3n thay v\u00ec t\u00edch m\u1ee1.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u0103ng d\u1ea7n \u0111\u1ed9 kh\u00f3 khi t\u1eadp luy\u1ec7n: <\/strong>C\u01a1 b\u1eafp s\u1ebd kh\u00f4ng ph\u00e1t tri\u1ec3n n\u1ebfu b\u1ea1n c\u1ee9 t\u1eadp m\u00e3i v\u1edbi m\u1ed9t m\u1ee9c \u0111\u1ed9. H\u00e3y t\u0103ng d\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng t\u1ea1, s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i ho\u1eb7c gi\u1ea3m th\u1eddi gian ngh\u1ec9 gi\u1eefa c\u00e1c hi\u1ec7p \u0111\u1ec3 n\u00e2ng cao hi\u1ec7u qu\u1ea3.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>\u01afu ti\u00ean b\u00e0i t\u1eadp t\u00e1c \u0111\u1ed9ng nhi\u1ec1u nh\u00f3m c\u01a1 c\u00f9ng l\u00fac: <\/strong>C\u00e1c b\u00e0i t\u1eadp nh\u01b0 squat, ch\u1ed1ng \u0111\u1ea9y, k\u00e9o x\u00e0 hay \u0111\u1ea9y ng\u1ef1c \u0111\u1ec1u t\u00e1c \u0111\u1ed9ng l\u00ean nhi\u1ec1u v\u00f9ng c\u01a1 th\u1ec3. \u0110i\u1ec1u n\u00e0y gi\u00fap b\u1ea1n ph\u00e1t tri\u1ec3n to\u00e0n di\u1ec7n v\u00e0 ti\u1ebft ki\u1ec7m th\u1eddi gian t\u1eadp.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Chia l\u1ecbch t\u1eadp h\u1ee3p l\u00fd gi\u1eefa c\u00e1c nh\u00f3m c\u01a1: <\/strong>Kh\u00f4ng n\u00ean t\u1eadp m\u1ed9t nh\u00f3m c\u01a1 qu\u00e1 th\u01b0\u1eddng xuy\u00ean. H\u00e3y chia \u0111\u1ec1u c\u00e1c bu\u1ed5i t\u1eadp cho th\u00e2n tr\u00ean, th\u00e2n d\u01b0\u1edbi v\u00e0 c\u01a1 b\u1ee5ng \u0111\u1ec3 c\u01a1 th\u1ec3 ph\u00e1t tri\u1ec3n c\u00e2n \u0111\u1ed1i v\u00e0 tr\u00e1nh qu\u00e1 t\u1ea3i.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1eadp cardio nh\u1eb9 nh\u00e0ng, \u0111\u00fang m\u1ee9c: <\/strong>Cardio (nh\u01b0 \u0111i b\u1ed9, \u0111\u1ea1p xe, ch\u1ea1y ch\u1eadm) gi\u00fap t\u0103ng s\u1ee9c b\u1ec1n v\u00e0 h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a, nh\u01b0ng ch\u1ec9 n\u00ean t\u1eadp nh\u1eb9 v\u00e0o cu\u1ed1i bu\u1ed5i v\u00e0 kh\u00f4ng qu\u00e1 l\u00e2u, tr\u00e1nh \u0111\u1ed1t ch\u00e1y qu\u00e1 nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng khi\u1ebfn b\u1ea1n kh\u00f3 t\u0103ng c\u00e2n.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Ngh\u1ec9 ng\u01a1i \u0111\u1ea7y \u0111\u1ee7 \u0111\u1ec3 c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i:<\/strong> C\u01a1 th\u1ec3 c\u1ea7n th\u1eddi gian \u0111\u1ec3 h\u1ed3i ph\u1ee5c sau khi t\u1eadp. B\u1ea1n n\u00ean ng\u1ee7 \u0111\u1ee7 7\u20138 ti\u1ebfng m\u1ed7i \u0111\u00eam v\u00e0 c\u00f3 \u00edt nh\u1ea5t 1\u20132 ng\u00e0y ngh\u1ec9 m\u1ed7i tu\u1ea7n \u0111\u1ec3 c\u01a1 b\u1eafp ph\u00e1t tri\u1ec3n t\u1ed1t h\u01a1n.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Ki\u00ean tr\u00ec v\u00e0 duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n: <\/strong>T\u0103ng c\u00e2n l\u00e0 qu\u00e1 tr\u00ecnh d\u00e0i, kh\u00f4ng th\u1ec3 th\u1ea5y k\u1ebft qu\u1ea3 ngay. H\u00e3y duy tr\u00ec th\u00f3i quen t\u1eadp luy\u1ec7n v\u00e0 \u0103n u\u1ed1ng \u0111\u1ec1u \u0111\u1eb7n, kh\u00f4ng b\u1ecf gi\u1eefa ch\u1eebng th\u00ec b\u1ea1n m\u1edbi \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 mong mu\u1ed1n.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}} <\/span>G\u1ee3i \u00fd: \u0110\u1ec3 tho\u1ea3i m\u00e1i th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp d\u00f9ng t\u1ea1 nh\u01b0 squat, deadlift, \u0111\u1ea9y ng\u1ef1c, h\u00e3y ch\u1eafc ch\u1eafn b\u1ea1n \u0111\u00e3 m\u1eb7c m\u1ed9t chi\u1ebfc <a href=\"https:\/\/www.coolmate.me\/collection\/ao-nu-tap-gym\" target=\"_blank\" rel=\"noopener\">\u00e1o t\u1eadp gym n\u1eef<\/a> co gi\u00e3n, kh\u00f4ng g\u00e2y c\u1ea3n tr\u1edf chuy\u1ec3n \u0111\u1ed9ng. <span style=\"font-family: arial, helvetica, sans-serif;\">{{{\/infobox}}}<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/August2025\/tap-gym-de-tang-can-cho-nu-1.jpg\" alt=\"\u0102n u\u1ed1ng khoa h\u1ecdc, tr\u00e1nh nh\u1ecbn \u0103n c\u1ea5p t\u1ed1c v\u00e0 kh\u00f4ng l\u1ea1m d\u1ee5ng thu\u1ed1c gi\u1ea3m c\u00e2n gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng an to\u00e0n, hi\u1ec7u qu\u1ea3 v\u00e0 b\u1ec1n v\u1eefng\" width=\"1200\" height=\"900\" \/><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">\u0102n u\u1ed1ng khoa h\u1ecdc, tr\u00e1nh nh\u1ecbn \u0103n c\u1ea5p t\u1ed1c v\u00e0 kh\u00f4ng l\u1ea1m d\u1ee5ng thu\u1ed1c gi\u1ea3m c\u00e2n gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng an to\u00e0n, hi\u1ec7u qu\u1ea3 v\u00e0 b\u1ec1n v\u1eefng<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}} <em><strong>&gt;&gt;&gt; T\u00ecm hi\u1ec3u th\u00eam:<\/strong> <a href=\"https:\/\/www.coolmate.me\/blog\/bai-tap-tang-co-cho-nguoi-gay-5082\">8 b\u00e0i t\u1eadp gym t\u0103ng c\u00e2n cho n\u1eef nhanh ch\u00f3ng, hi\u1ec7u qu\u1ea3 nh\u1ea5t<\/a> <\/em>{{{\/infobox}}}<\/span><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">6 b\u00e0i t\u1eadp gym gi\u00fap t\u0103ng c\u00e2n cho n\u1eef hi\u1ec7u qu\u1ea3<\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">\u0110\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh t\u0103ng c\u00e2n hi\u1ec7u qu\u1ea3, n\u1eef gi\u1edbi n\u00ean t\u1eadp trung v\u00e0o c\u00e1c b\u00e0i t\u1eadp gi\u00fap ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp to\u00e0n th\u00e2n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 6 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n, d\u1ec5 \u00e1p d\u1ee5ng, gi\u00fap k\u00edch th\u00edch t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng:<\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">1. Push-Up (Ch\u1ed1ng \u0111\u1ea9y c\u01a1 b\u1ea3n)<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Push-Up l\u00e0 b\u00e0i t\u1eadp th\u1ec3 h\u00ecnh kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5, t\u00e1c \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 \u0111\u1ebfn ph\u1ea7n th\u00e2n tr\u00ean. B\u00e0i t\u1eadp ph\u00f9 h\u1ee3p v\u1edbi n\u1eef gi\u1edbi mu\u1ed1n t\u0103ng c\u00e2n k\u1ebft h\u1ee3p v\u1edbi c\u1ea3i thi\u1ec7n \u0111\u1ed9 s\u0103n ch\u1eafc v\u00f9ng ng\u1ef1c, vai v\u00e0 tay.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng ch\u00ednh: <\/strong>C\u01a1 ng\u1ef1c, c\u01a1 vai tr\u01b0\u1edbc, c\u01a1 tay sau.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft:<\/strong> Kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n: <\/strong>3\u20134 hi\u1ec7p m\u1ed7i bu\u1ed5i t\u1eadp, m\u1ed7i hi\u1ec7p 10\u201312 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1 \u2013 T\u01b0 th\u1ebf chu\u1ea9n b\u1ecb: <\/strong>N\u1eb1m s\u1ea5p tr\u00ean s\u00e0n, hai tay ch\u1ed1ng xu\u1ed1ng m\u1eb7t s\u00e0n, r\u1ed9ng ngang vai. Hai ch\u00e2n du\u1ed7i th\u1eb3ng, m\u0169i ch\u00e2n ch\u1ea1m \u0111\u1ea5t, gi\u1eef c\u01a1 th\u1ec3 th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2 \u2013 H\u1ea1 ng\u01b0\u1eddi:<\/strong> H\u00edt v\u00e0o, t\u1eeb t\u1eeb g\u1eadp khu\u1ef7u tay \u0111\u1ec3 h\u1ea1 th\u1ea5p c\u01a1 th\u1ec3, ng\u1ef1c g\u1ea7n ch\u1ea1m s\u00e0n nh\u01b0ng kh\u00f4ng ch\u1ea1m h\u1eb3n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3 \u2013 \u0110\u1ea9y l\u00ean:<\/strong> Th\u1edf ra, d\u00f9ng l\u1ef1c tay \u0111\u1ea9y ng\u01b0\u1eddi tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u \u00fd khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Gi\u1eef l\u01b0ng, m\u00f4ng v\u00e0 ch\u00e2n tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng trong su\u1ed1t qu\u00e1 tr\u00ecnh t\u1eadp.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Tr\u00e1nh h\u1ea1 ng\u01b0\u1eddi qu\u00e1 s\u00e2u khi\u1ebfn khu\u1ef7u tay m\u1edf r\u1ed9ng qu\u00e1 m\u1ee9c.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">C\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u v\u1edbi phi\u00ean b\u1ea3n Push-Up g\u1ed1i n\u1ebfu ch\u01b0a \u0111\u1ee7 l\u1ef1c.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"How to Do Push-Ups\" src=\"https:\/\/www.youtube.com\/embed\/FaIpD_zfrJI\" width=\"648\" height=\"365\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Xem video h\u01b0\u1edbng d\u1eabn b\u00e0i t\u1eadp Push-Up hi\u1ec7u qu\u1ea3<\/span><\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">2. Pull-Up (H\u00edt x\u00e0 \u0111\u01a1n)<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Pull-Up l\u00e0 b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh th\u00e2n tr\u00ean y\u00eau c\u1ea7u s\u1eed d\u1ee5ng thanh x\u00e0 c\u1ed1 \u0111\u1ecbnh, gi\u00fap ph\u00e1t tri\u1ec3n c\u01a1 l\u01b0ng, tay v\u00e0 vai. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp n\u00e2ng cao ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 n\u1ec1n t\u1ea3ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1ea3n.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng ch\u00ednh:<\/strong> C\u01a1 x\u00f4, c\u01a1 tay tr\u01b0\u1edbc, c\u01a1 vai.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft: <\/strong>X\u00e0 \u0111\u01a1n ho\u1eb7c thanh ngang ch\u1eafc ch\u1eafn.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n:<\/strong> 3\u20134 hi\u1ec7p m\u1ed7i bu\u1ed5i t\u1eadp, m\u1ed7i hi\u1ec7p 6\u20138 l\u1ea7n ho\u1eb7c t\u00f9y s\u1ee9c.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1 \u2013 T\u01b0 th\u1ebf chu\u1ea9n b\u1ecb: <\/strong>N\u1eafm thanh x\u00e0 v\u1edbi hai tay r\u1ed9ng b\u1eb1ng vai, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng ra ngo\u00e0i. Treo ng\u01b0\u1eddi sao cho tay du\u1ed7i th\u1eb3ng, ch\u00e2n kh\u00f4ng ch\u1ea1m \u0111\u1ea5t.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2 \u2013 K\u00e9o ng\u01b0\u1eddi:<\/strong> H\u00edt v\u00e0o, d\u00f9ng l\u1ef1c tay k\u00e9o c\u01a1 th\u1ec3 l\u00ean cho \u0111\u1ebfn khi c\u1eb1m v\u01b0\u1ee3t qua thanh x\u00e0.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3 \u2013 H\u1ea1 xu\u1ed1ng:<\/strong> Th\u1edf ra, h\u1ea1 ng\u01b0\u1eddi ch\u1eadm r\u00e3i v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u \u00fd khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Gi\u1eef chuy\u1ec3n \u0111\u1ed9ng ch\u1eadm v\u00e0 ki\u1ec3m so\u00e1t \u0111\u1ec3 h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Kh\u00f4ng \u0111ung \u0111\u01b0a c\u01a1 th\u1ec3 khi k\u00e9o l\u00ean.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">C\u00f3 th\u1ec3 s\u1eed d\u1ee5ng d\u00e2y h\u1ed7 tr\u1ee3 ho\u1eb7c m\u00e1y t\u1eadp n\u1ebfu m\u1edbi b\u1eaft \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"How To Get Your First Pull Up (Beginner Tutorial)\" src=\"https:\/\/www.youtube.com\/embed\/6zyx46Vpato\" width=\"648\" height=\"365\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Xem video h\u01b0\u1edbng d\u1eabn b\u00e0i t\u1eadp Pull-Up hi\u1ec7u qu\u1ea3<\/span><\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">3. Squat (Ch\u00f9ng ch\u00e2n t\u1ea1i ch\u1ed7 kh\u00f4ng t\u1ea1)<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/www.coolmate.me\/blog\/squat-la-gi-huong-dan-tap-squat-dung-cach-2504\">Squat<\/a> l\u00e0 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh ph\u1ea7n th\u00e2n d\u01b0\u1edbi, \u0111\u1eb7c bi\u1ec7t hi\u1ec7u qu\u1ea3 v\u1edbi n\u1eef gi\u1edbi mu\u1ed1n t\u0103ng c\u00e2n v\u00e0 c\u1ea3i thi\u1ec7n s\u1ed1 \u0111o v\u00f2ng 3. \u0110\u1ed9ng t\u00e1c n\u00e0y k\u00edch ho\u1ea1t nhi\u1ec1u nh\u00f3m c\u01a1 l\u1edbn c\u00f9ng l\u00fac, h\u1ed7 tr\u1ee3 t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp v\u00e0 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng hi\u1ec7u qu\u1ea3.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng ch\u00ednh: <\/strong>C\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, c\u01a1 \u0111\u00f9i sau, c\u01a1 m\u00f4ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft: <\/strong>Kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n: <\/strong>3\u20134 hi\u1ec7p m\u1ed7i bu\u1ed5i t\u1eadp, m\u1ed7i hi\u1ec7p 12\u201315 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1 \u2013 T\u01b0 th\u1ebf chu\u1ea9n b\u1ecb: <\/strong>\u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n m\u1edf r\u1ed9ng ngang h\u00f4ng, hai tay \u0111\u1eb7t l\u00ean h\u00f4ng ho\u1eb7c du\u1ed7i th\u1eb3ng tr\u01b0\u1edbc m\u1eb7t \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng. Si\u1ebft c\u01a1 b\u1ee5ng nh\u1eb9.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2 \u2013 H\u1ea1 ng\u01b0\u1eddi:<\/strong> G\u1eadp g\u1ed1i, \u0111\u1ea9y h\u00f4ng v\u1ec1 sau nh\u01b0 \u0111ang ng\u1ed3i xu\u1ed1ng gh\u1ebf. H\u1ea1 ng\u01b0\u1eddi cho \u0111\u1ebfn khi \u0111\u00f9i song song v\u1edbi s\u00e0n. Gi\u1eef l\u01b0ng th\u1eb3ng, kh\u00f4ng g\u00f9 ng\u01b0\u1eddi.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3 \u2013 Tr\u1edf v\u1ec1:<\/strong> D\u00f9ng l\u1ef1c t\u1eeb g\u00f3t ch\u00e2n v\u00e0 \u0111\u00f9i \u0111\u1ea9y c\u01a1 th\u1ec3 tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">\u00a0L\u01b0u \u00fd khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Lu\u00f4n gi\u1eef l\u01b0ng th\u1eb3ng v\u00e0 m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">\u0110\u1ea7u g\u1ed1i kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n khi h\u1ea1 ng\u01b0\u1eddi.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">C\u00f3 th\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3 b\u1eb1ng c\u00e1ch c\u1ea7m t\u1ea1 \u0111\u01a1n ho\u1eb7c k\u1ebft h\u1ee3p d\u00e2y kh\u00e1ng l\u1ef1c.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"Exercise Tutorial - Squat\" src=\"https:\/\/www.youtube.com\/embed\/xqvCmoLULNY\" width=\"1080\" height=\"608\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Xem video h\u01b0\u1edbng d\u1eabn b\u00e0i t\u1eadp Squat hi\u1ec7u qu\u1ea3<\/span><\/em><\/p>\n<p dir=\"ltr\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}}\u00a0 <\/span>Tham kh\u1ea3o: <a href=\"https:\/\/www.coolmate.me\/collection\/quan-nu-tap-gym\" target=\"_blank\" rel=\"noopener\">Qu\u1ea7n t\u1eadp gym n\u1eef<\/a> co gi\u00e3n t\u1ed1t \u0111\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c Squat tho\u1ea3i m\u00e1i, tr\u1ecdn v\u1eb9n <span style=\"font-family: arial, helvetica, sans-serif;\">{{{\/infobox}}}<\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">4. Lunge (Ch\u00f9ng ch\u00e2n)<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Lunge l\u00e0 b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n th\u00e2n d\u01b0\u1edbi gi\u00fap ph\u00e1t tri\u1ec3n c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng hi\u1ec7u qu\u1ea3. B\u00e0i t\u1eadp ph\u00f9 h\u1ee3p v\u1edbi n\u1eef gi\u1edbi mu\u1ed1n t\u0103ng c\u00e2n \u0111i k\u00e8m v\u1edbi l\u00e0m s\u0103n ch\u1eafc ph\u1ea7n th\u00e2n d\u01b0\u1edbi.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng ch\u00ednh:<\/strong> C\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, c\u01a1 \u0111\u00f9i sau, c\u01a1 m\u00f4ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft:<\/strong> Kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n:<\/strong> 3\u20134 hi\u1ec7p m\u1ed7i bu\u1ed5i t\u1eadp, m\u1ed7i hi\u1ec7p 10\u201312 l\u1ea7n m\u1ed7i b\u00ean ch\u00e2n.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1 \u2013 T\u01b0 th\u1ebf chu\u1ea9n b\u1ecb: <\/strong>\u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng, tay ch\u1ed1ng h\u00f4ng ho\u1eb7c \u0111\u1ec3 hai b\u00ean.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2 \u2013 Ch\u00f9ng ch\u00e2n:<\/strong> B\u01b0\u1edbc m\u1ed9t ch\u00e2n v\u1ec1 ph\u00eda tr\u01b0\u1edbc, g\u1eadp g\u1ed1i t\u1ea1o g\u00f3c 90 \u0111\u1ed9 \u1edf c\u1ea3 hai ch\u00e2n. Gi\u1eef th\u00e2n ng\u01b0\u1eddi th\u1eb3ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3 \u2013 Tr\u1edf v\u1ec1: <\/strong>D\u00f9ng l\u1ef1c t\u1eeb ch\u00e2n tr\u01b0\u1edbc \u0111\u1ea9y ng\u01b0\u1eddi tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u \u00fd khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Gi\u1eef \u0111\u1ea7u g\u1ed1i tr\u01b0\u1edbc kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Gi\u1eef l\u01b0ng th\u1eb3ng, kh\u00f4ng nghi\u00eang ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">C\u00f3 th\u1ec3 t\u1eadp Lunge t\u1ea1i ch\u1ed7 ho\u1eb7c Lunge b\u01b0\u1edbc \u0111i (Walking Lunge).<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"Lunges For Beginners - How To Do A Lunge Without Pain!\" src=\"https:\/\/www.youtube.com\/embed\/fydLSJlGx-0\" width=\"648\" height=\"365\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Xem video h\u01b0\u1edbng d\u1eabn b\u00e0i t\u1eadp Lunge hi\u1ec7u qu\u1ea3<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}} <em><strong>&gt;&gt;&gt; Tham kh\u1ea3o th\u00eam:<\/strong> <a href=\"https:\/\/www.coolmate.me\/blog\/tap-mong-voi-ta-don-2846\">13 b\u00e0i t\u1eadp m\u00f4ng v\u1edbi t\u1ea1 \u0111\u01a1n t\u1ea1i nh\u00e0 gi\u00fap h\u00f4ng v\u00e0 m\u00f4ng to nhanh ch\u00f3ng<\/a> <\/em>{{{\/infobox}}}<\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">5. Plank\u00a0<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/www.coolmate.me\/blog\/plank-la-gi-1370\">Plank<\/a> l\u00e0 b\u00e0i t\u1eadp gi\u1eef t\u0129nh \u0111\u01a1n gi\u1ea3n nh\u01b0ng mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao trong vi\u1ec7c t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00f9ng core v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf. \u0110\u00e2y l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p v\u1edbi n\u1eef gi\u1edbi mu\u1ed1n t\u0103ng c\u00e2n k\u00e8m theo si\u1ebft c\u01a1 b\u1ee5ng, t\u0103ng s\u1ee9c b\u1ec1n v\u00e0 h\u1ed7 tr\u1ee3 v\u00f3c d\u00e1ng s\u0103n ch\u1eafc.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng ch\u00ednh:<\/strong> C\u01a1 b\u1ee5ng, c\u01a1 l\u01b0ng d\u01b0\u1edbi, c\u01a1 vai, c\u01a1 m\u00f4ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft:<\/strong> Kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n: <\/strong>3\u20134 hi\u1ec7p m\u1ed7i bu\u1ed5i t\u1eadp, m\u1ed7i hi\u1ec7p gi\u1eef t\u1eeb 20\u201360 gi\u00e2y (tu\u1ef3 s\u1ee9c).<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1 \u2013 T\u01b0 th\u1ebf chu\u1ea9n b\u1ecb:<\/strong> N\u1eb1m s\u1ea5p, ch\u1ed1ng hai khu\u1ef7u tay xu\u1ed1ng s\u00e0n sao cho khu\u1ef7u tay n\u1eb1m d\u01b0\u1edbi vai. Hai ch\u00e2n du\u1ed7i th\u1eb3ng, m\u0169i ch\u00e2n ch\u1ea1m \u0111\u1ea5t.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2 \u2013 Gi\u1eef t\u01b0 th\u1ebf: <\/strong>N\u00e2ng ng\u01b0\u1eddi l\u00ean kh\u1ecfi s\u00e0n, t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n. Si\u1ebft c\u01a1 b\u1ee5ng, gi\u1eef l\u01b0ng th\u1eb3ng v\u00e0 kh\u00f4ng v\u00f5ng h\u00f4ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3 \u2013 K\u1ebft th\u00fac: <\/strong>Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf c\u00e0ng l\u00e2u c\u00e0ng t\u1ed1t, sau \u0111\u00f3 h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng ngh\u1ec9 ng\u01a1i.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u \u00fd khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">\u0110\u1ea7u, c\u1ed5 v\u00e0 l\u01b0ng gi\u1eef tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">H\u00f4ng kh\u00f4ng nh\u00f4 cao ho\u1eb7c v\u00f5ng xu\u1ed1ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">M\u1eaft nh\u00ecn xu\u1ed1ng s\u00e0n, kh\u00f4ng ng\u1eeda ho\u1eb7c c\u00fai \u0111\u1ea7u.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">C\u00f3 th\u1ec3 thay \u0111\u1ed5i gi\u1eefa plank th\u1ea5p (khu\u1ef7u tay) v\u00e0 plank cao (tay th\u1eb3ng) \u0111\u1ec3 \u0111a d\u1ea1ng h\u00f3a b\u00e0i t\u1eadp.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"Planks for Beginners | Bowflex\u00ae\" src=\"https:\/\/www.youtube.com\/embed\/ASdvN_XEl_c\" width=\"648\" height=\"365\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Xem video h\u01b0\u1edbng d\u1eabn b\u00e0i t\u1eadp Plank hi\u1ec7u qu\u1ea3<\/span><\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">6. Glute Bridge (N\u00e2ng h\u00f4ng c\u01a1 b\u1ea3n)<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Glute Bridge l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3, t\u1eadp trung v\u00e0o vi\u1ec7c t\u0103ng c\u01b0\u1eddng c\u01a1 m\u00f4ng v\u00e0 c\u01a1 th\u00e2n d\u01b0\u1edbi. \u0110\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p v\u1edbi n\u1eef gi\u1edbi mu\u1ed1n c\u1ea3i thi\u1ec7n v\u00f2ng 3, t\u0103ng c\u00e2n k\u00e8m theo c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 gi\u1ea3m \u0111au l\u01b0ng do ng\u1ed3i nhi\u1ec1u.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng ch\u00ednh:<\/strong> C\u01a1 m\u00f4ng, c\u01a1 \u0111\u00f9i sau, c\u01a1 l\u01b0ng d\u01b0\u1edbi.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft: <\/strong>Kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n:<\/strong> 3\u20134 hi\u1ec7p m\u1ed7i bu\u1ed5i t\u1eadp, m\u1ed7i hi\u1ec7p 12\u201315 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1 \u2013 T\u01b0 th\u1ebf chu\u1ea9n b\u1ecb: <\/strong>N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, \u0111\u1ea7u g\u1ed1i g\u1eadp, b\u00e0n ch\u00e2n \u0111\u1eb7t ph\u1eb3ng tr\u00ean s\u00e0n, r\u1ed9ng b\u1eb1ng h\u00f4ng. Hai tay \u0111\u1eb7t d\u1ecdc theo th\u00e2n ng\u01b0\u1eddi, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2 \u2013 N\u00e2ng h\u00f4ng:<\/strong> H\u00edt v\u00e0o, \u1ea5n g\u00f3t ch\u00e2n xu\u1ed1ng s\u00e0n v\u00e0 n\u00e2ng h\u00f4ng l\u00ean cho \u0111\u1ebfn khi c\u01a1 th\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb vai \u0111\u1ebfn \u0111\u1ea7u g\u1ed1i. Si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng v\u00e0 gi\u1eef b\u1ee5ng ph\u1eb3ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3 \u2013 H\u1ea1 xu\u1ed1ng:<\/strong> Th\u1edf ra, t\u1eeb t\u1eeb h\u1ea1 h\u00f4ng tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u \u00fd khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Gi\u1eef c\u01a1 b\u1ee5ng si\u1ebft ch\u1eb7t \u0111\u1ec3 tr\u00e1nh v\u00f5ng l\u01b0ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Kh\u00f4ng n\u00e2ng h\u00f4ng qu\u00e1 cao g\u00e2y cong l\u01b0ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">C\u00f3 th\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3 b\u1eb1ng c\u00e1ch t\u1eadp v\u1edbi t\u1ea1 \u0111\u1eb7t tr\u00ean h\u00f4ng (Weighted Glute Bridge) ho\u1eb7c th\u1ef1c hi\u1ec7n m\u1ed9t ch\u00e2n (Single-leg Bridge).<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"The Glute Bridge | Woman's Fitness Club\" src=\"https:\/\/www.youtube.com\/embed\/P7Ph5URn7Us\" width=\"648\" height=\"365\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Xem video h\u01b0\u1edbng d\u1eabn b\u00e0i t\u1eadp Glute Bridge hi\u1ec7u qu\u1ea3<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}}<em> Kh\u00e1m ph\u00e1 ngay BST <a class=\"in-cell-link\" href=\"https:\/\/www.coolmate.me\/collection\/ao-bra-nu\" target=\"_blank\" rel=\"noopener\">\u00e1o bra th\u1ec3 thao<\/a> v\u00e0<a href=\"https:\/\/www.coolmate.me\/collection\/quan-legging\"> Qu\u1ea7n Legging<\/a> c\u1ee7a Coolmate ngay nh\u00e9! <\/em>{{{\/infobox}}}\u00a0<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{productpreview_grid title=&#8221;&#8221;}}} 67d1588dccca20173d2e29ee,67c6fc4c35c9835e9967696c{{{\/productpreview_grid}}}<\/span><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">L\u1ecbch t\u1eadp gym t\u0103ng c\u00e2n cho n\u1eef<\/span><\/h2>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">L\u1ecbch t\u1eadp t\u0103ng c\u00e2n cho n\u1eef 3 bu\u1ed5i\/tu\u1ea7n (d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u)<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>M\u1ee5c ti\u00eau: <\/strong>L\u00e0m quen v\u1edbi k\u1ef9 thu\u1eadt, x\u00e2y n\u1ec1n t\u1ea3ng s\u1ee9c m\u1ea1nh to\u00e0n th\u00e2n.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">Th\u1ee9 2 (Th\u00e2n tr\u00ean + c\u01a1 b\u1ee5ng)<\/span><\/strong><\/li>\n<\/ul>\n<ol>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Push-Up: 3 hi\u1ec7p \u00d7 10\u201312 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Pull-Up (ho\u1eb7c Pull-Up h\u1ed7 tr\u1ee3): 3 hi\u1ec7p \u00d7 t\u1ed1i \u0111a s\u1ed1 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Plank: 3 hi\u1ec7p \u00d7 30\u201345 gi\u00e2y.<\/span><\/li>\n<\/ol>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">Th\u1ee9 4 (Th\u00e2n d\u01b0\u1edbi)<\/span><\/strong><\/li>\n<\/ul>\n<ol>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Squat: 3 hi\u1ec7p \u00d7 12\u201315 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Lunge: 3 hi\u1ec7p \u00d7 10\u201312 l\u1ea7n m\u1ed7i b\u00ean.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Glute Bridge: 3 hi\u1ec7p \u00d7 15\u201320 l\u1ea7n.<\/span><\/li>\n<\/ol>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">Th\u1ee9 6 (T\u1ed5ng h\u1ee3p to\u00e0n th\u00e2n)<\/span><\/strong><\/li>\n<\/ul>\n<ol>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Push-Up: 3 hi\u1ec7p.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Squat: 3 hi\u1ec7p.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Lunge: 2 hi\u1ec7p m\u1ed7i b\u00ean.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Plank: 2 hi\u1ec7p.<\/span><\/li>\n<\/ol>\n<p dir=\"ltr\" style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/August2025\/tap-gym-de-tang-can-cho-nu-2_53.jpg\" alt=\"L\u1ecbch t\u1eadp gym t\u0103ng c\u00e2n cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u 3 bu\u1ed5i\/ tu\u1ea7n\" width=\"1200\" height=\"900\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">L\u1ecbch t\u1eadp gym t\u0103ng c\u00e2n cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u 3 bu\u1ed5i\/ tu\u1ea7n<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}} <em>Kh\u00e1m ph\u00e1 ngay c\u00e1c m\u1eabu <a href=\"https:\/\/www.coolmate.me\/collection\/quan-ao-phu-kien-tap-gym\">qu\u1ea7n \u00e1o t\u1eadp Gym<\/a> ch\u1ea5t l\u01b0\u1ee3ng t\u1eeb Coolmate<\/em> {{{\/infobox}}}<\/span><\/p>\n<p>{{{productpreview_list title=&#8221;&#8221;}}} 67e0e86f12de94196148fe25,67c6e9dc71a6dc2f855dd648 {{{\/productpreview_list}}}<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">L\u1ecbch t\u1eadp t\u0103ng c\u00e2n cho n\u1eef 4 bu\u1ed5i\/tu\u1ea7n (D\u00e0nh cho ng\u01b0\u1eddi c\u00f3 kinh nghi\u1ec7m)<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>M\u1ee5c ti\u00eau:<\/strong> Ph\u00e1t tri\u1ec3n \u0111\u1ec1u th\u00e2n tr\u00ean v\u00e0 th\u00e2n d\u01b0\u1edbi, c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n c\u01a1 b\u1eafp.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">Th\u1ee9 2 (Th\u00e2n tr\u00ean)<\/span><\/strong><\/li>\n<\/ul>\n<ol>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Push-Up: 3 hi\u1ec7p \u00d7 10\u201312 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Pull-Up: 3 hi\u1ec7p \u00d7 t\u1ed1i \u0111a s\u1ed1 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Plank: 3 hi\u1ec7p \u00d7 45 gi\u00e2y.<\/span><\/li>\n<\/ol>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">Th\u1ee9 3 (Th\u00e2n d\u01b0\u1edbi)<\/span><\/strong><\/li>\n<\/ul>\n<ol>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Squat: 3 hi\u1ec7p \u00d7 12\u201315 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Lunge: 3 hi\u1ec7p \u00d7 10\u201312 l\u1ea7n m\u1ed7i b\u00ean.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Glute Bridge: 3 hi\u1ec7p \u00d7 15\u201320 l\u1ea7n.<\/span><\/li>\n<\/ol>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">Th\u1ee9 5 (T\u1ed5ng h\u1ee3p \u2013 nh\u1eb9 h\u01a1n)<\/span><\/strong><\/li>\n<\/ul>\n<ol>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Push-Up: 2 hi\u1ec7p.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Squat: 2 hi\u1ec7p.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Lunge: 1 hi\u1ec7p m\u1ed7i b\u00ean.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Plank: 2 hi\u1ec7p \u00d7 30 gi\u00e2y.<\/span><\/li>\n<\/ol>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">Th\u1ee9 6 (T\u0103ng c\u01b0\u1eddng th\u00e2n d\u01b0\u1edbi)<\/span><\/strong><\/li>\n<\/ul>\n<ol>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Squat: 3 hi\u1ec7p.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Lunge: 2 hi\u1ec7p m\u1ed7i b\u00ean.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Glute Bridge: 3 hi\u1ec7p.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Plank: 1 hi\u1ec7p.<\/span><\/li>\n<\/ol>\n<p dir=\"ltr\" style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/August2025\/tap-gym-de-tang-can-cho-nu-3_84.jpg\" alt=\"L\u1ecbch t\u1eadp gym t\u0103ng c\u00e2n cho ng\u01b0\u1eddi c\u00f3 kinh nghi\u1ec7m 4 bu\u1ed5i\/ tu\u1ea7n\" width=\"1200\" height=\"900\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">L\u1ecbch t\u1eadp gym t\u0103ng c\u00e2n cho ng\u01b0\u1eddi c\u00f3 kinh nghi\u1ec7m 4 bu\u1ed5i\/ tu\u1ea7n<\/span><\/em><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng cho n\u1eef t\u1eadp gym t\u0103ng c\u00e2n<\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">T\u1eadp luy\u1ec7n ch\u1ec9 chi\u1ebfm kho\u1ea3ng 30% hi\u1ec7u qu\u1ea3, trong khi dinh d\u01b0\u1ee1ng chi\u1ebfm t\u1edbi 70%. N\u1ebfu kh\u00f4ng cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng v\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng, c\u01a1 b\u1eafp s\u1ebd kh\u00f4ng th\u1ec3 ph\u00e1t tri\u1ec3n d\u00f9 t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n.<\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">1. \u01afu ti\u00ean nh\u00f3m ch\u1ea5t dinh d\u01b0\u1ee1ng ch\u00ednh\u00a0<\/span><\/h3>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Protein (ch\u1ea5t \u0111\u1ea1m):<\/strong> Gi\u00fap x\u00e2y d\u1ef1ng v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp. N\u00ean n\u1ea1p kho\u1ea3ng 1.6\u20132.2g protein\/kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y. Ngu\u1ed3n t\u1ed1t: \u1ee9c g\u00e0, th\u1ecbt b\u00f2, c\u00e1 h\u1ed3i, tr\u1ee9ng, s\u1eefa t\u01b0\u01a1i nguy\u00ean kem, s\u1eefa chua Hy L\u1ea1p, \u0111\u1eadu ph\u1ee5, whey protein.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Carbohydrate (tinh b\u1ed9t):<\/strong> Cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 t\u0103ng c\u00e2n. \u01afu ti\u00ean carb ph\u1ee9c t\u1ea1p nh\u01b0 y\u1ebfn m\u1ea1ch, khoai lang, g\u1ea1o l\u1ee9t, b\u00e1nh m\u00ec nguy\u00ean c\u00e1m.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Fat (ch\u1ea5t b\u00e9o t\u1ed1t):<\/strong> H\u1ed7 tr\u1ee3 s\u1ea3n sinh hormone v\u00e0 h\u1ea5p th\u1ee5 vitamin. Ngu\u1ed3n t\u1ed1t g\u1ed3m b\u01a1, c\u00e1c lo\u1ea1i h\u1ea1t (h\u1ea1nh nh\u00e2n, \u00f3c ch\u00f3), d\u1ea7u \u00f4 liu, c\u00e1 b\u00e9o.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/August2025\/tap-gym-de-tang-can-cho-nu-4.jpg\" alt=\"B\u1ed5 sung \u0111\u1ee7 protein, carb ph\u1ee9c t\u1ea1p v\u00e0 ch\u1ea5t b\u00e9o gi\u00fap t\u0103ng c\u00e2n hi\u1ec7u qu\u1ea3\" width=\"1200\" height=\"900\" \/><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">B\u1ed5 sung \u0111\u1ee7 protein, carb ph\u1ee9c t\u1ea1p v\u00e0 ch\u1ea5t b\u00e9o gi\u00fap t\u0103ng c\u00e2n hi\u1ec7u qu\u1ea3<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}} <em><strong>&gt;&gt;&gt; T\u00ecm hi\u1ec3u ngay:<\/strong> <a href=\"https:\/\/www.coolmate.me\/blog\/protein-va-vai-tro-quan-trong-cua-protein-voi-co-the-ban-da-biet-5066\">Protein v\u00e0 vai tr\u00f2 quan tr\u1ecdng c\u1ee7a protein v\u1edbi c\u01a1 th\u1ec3 b\u1ea1n \u0111\u00e3 bi\u1ebft?\u00a0<\/a><\/em> {{{\/infobox}}}<\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">2. C\u00e1ch x\u00e2y d\u1ef1ng b\u1eefa \u0103n<\/span><\/h3>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u0103ng s\u1ed1 b\u1eefa \u0103n: <\/strong>Thay v\u00ec ch\u1ec9 \u0103n 3 b\u1eefa l\u1edbn, n\u00ean chia th\u00e0nh 5\u20136 b\u1eefa nh\u1ecf trong ng\u00e0y \u0111\u1ec3 t\u0103ng l\u01b0\u1ee3ng calo v\u00e0 h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u1eefa \u0103n tr\u01b0\u1edbc t\u1eadp (tr\u01b0\u1edbc 60\u201390 ph\u00fat): <\/strong>Cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh. G\u1ee3i \u00fd: y\u1ebfn m\u1ea1ch, khoai lang, chu\u1ed1i.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u1eefa \u0103n sau t\u1eadp (trong v\u00f2ng 60 ph\u00fat): <\/strong>B\u1ed5 sung protein v\u00e0 carb \u0111\u1ec3 ph\u1ee5c h\u1ed3i c\u01a1. G\u1ee3i \u00fd: whey protein, \u1ee9c g\u00e0 v\u1edbi c\u01a1m, s\u1eefa chua Hy L\u1ea1p v\u1edbi tr\u00e1i c\u00e2y.<\/span><\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">3. Theo d\u00f5i l\u01b0\u1ee3ng calo v\u00e0 d\u01b0\u1ee1ng ch\u1ea5t<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Ghi l\u1ea1i th\u1ef1c \u0111\u01a1n h\u00e0ng ng\u00e0y b\u1eb1ng \u1ee9ng d\u1ee5ng ho\u1eb7c s\u1ed5 tay \u0111\u1ec3 ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o. \u0110i\u1ec1u n\u00e0y gi\u00fap \u0111i\u1ec1u ch\u1ec9nh kh\u1ea9u ph\u1ea7n, t\u1ed1i \u01b0u h\u00f3a ch\u1ea5t l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng v\u00e0 ph\u00e1t hi\u1ec7n s\u1edbm c\u00e1c thi\u1ebfu h\u1ee5t.<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/August2025\/tap-gym-de-tang-can-cho-nu-5.jpg\" alt=\"Theo d\u00f5i th\u1ef1c \u0111\u01a1n h\u1eb1ng ng\u00e0y gi\u00fap ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o c\u01a1 th\u1ec3\" width=\"1200\" height=\"900\" \/><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Theo d\u00f5i th\u1ef1c \u0111\u01a1n h\u1eb1ng ng\u00e0y gi\u00fap ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o c\u01a1 th\u1ec3<\/span><\/em><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u \u00fd khi n\u1eef t\u1eadp gym \u0111\u1ec3 t\u0103ng c\u00e2n hi\u1ec7u qu\u1ea3<\/span><\/h2>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>\u0110\u1eebng s\u1ee3 t\u1eadp v\u1edbi t\u1ea1 n\u1eb7ng:<\/strong> N\u1eef gi\u1edbi kh\u00f3 \u201c\u0111\u00f4 con\u201d do hormone testosterone th\u1ea5p. H\u00e3y t\u1eadp v\u1edbi m\u1ee9c t\u1ea1 v\u1eeba s\u1ee9c \u0111\u1ec3 k\u00edch th\u00edch c\u01a1 ph\u00e1t tri\u1ec3n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Kh\u00f4ng t\u1eadp cardio qu\u00e1 nhi\u1ec1u:<\/strong> Cardio ch\u1ec9 n\u00ean th\u1ef1c hi\u1ec7n 1\u20132 bu\u1ed5i\/tu\u1ea7n, m\u1ed7i bu\u1ed5i 15\u201320 ph\u00fat, sau khi t\u1eadp t\u1ea1 \u0111\u1ec3 tr\u00e1nh \u0111\u1ed1t qu\u00e1 nhi\u1ec1u calo.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Lu\u00f4n \u0103n \u0111\u1ee7 v\u00e0 \u0111\u00fang: <\/strong>C\u1ea7n \u0111\u1ea3m b\u1ea3o calo n\u1ea1p v\u00e0o nhi\u1ec1u h\u01a1n calo ti\u00eau hao (th\u1eb7ng d\u01b0 calo). Chia b\u1eefa th\u00e0nh 5\u20136 l\u1ea7n\/ng\u00e0y \u0111\u1ec3 h\u1ed7 tr\u1ee3 t\u0103ng c\u00e2n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Ki\u00ean tr\u00ec v\u00e0 theo d\u00f5i ti\u1ebfn \u0111\u1ed9: <\/strong>T\u0103ng c\u00e2n, t\u0103ng c\u01a1 c\u1ea7n th\u1eddi gian. \u0110\u1eb7t m\u1ee5c ti\u00eau th\u1ef1c t\u1ebf v\u00e0 theo d\u00f5i k\u1ebft qu\u1ea3 theo th\u00e1ng, kh\u00f4ng n\u00f3ng v\u1ed9i.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}} <\/span><strong>G\u1ee3i \u00fd<\/strong>: \u0110\u1ec3 b\u1ea3o v\u1ec7 tay v\u00e0 t\u0103ng \u0111\u1ed9 b\u00e1m khi n\u00e2ng t\u1ea1, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00e1c <a href=\"https:\/\/www.coolmate.me\/collection\/phu-kien-nu-tap-gym\" target=\"_blank\" rel=\"noopener\">ph\u1ee5 ki\u1ec7n t\u1eadp gym n\u1eef<\/a> nh\u01b0 g\u0103ng tay chuy\u00ean d\u1ee5ng. <span style=\"font-family: arial, helvetica, sans-serif;\">{{{\/infobox}}}<\/span><\/p>\n<p style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/August2025\/tap-gym-de-tang-can-cho-nu-6.jpg\" alt=\"Nh\u1eefng l\u01b0u \u00fd khi t\u1eadp gym gi\u00fap n\u1eef t\u0103ng hi\u1ec7u qu\u1ea3\" width=\"1200\" height=\"900\" \/><\/span><\/em><\/p>\n<p style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Nh\u1eefng l\u01b0u \u00fd khi t\u1eadp gym gi\u00fap n\u1eef t\u0103ng hi\u1ec7u qu\u1ea3<\/span><\/em><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/span><\/h2>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">T\u1eadp gym 1 th\u00e1ng t\u0103ng bao nhi\u00eau kg?<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">T\u1eadp gym 1 th\u00e1ng, b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng 1\u20132kg c\u01a1 n\u1ea1c n\u1ebfu t\u1eadp luy\u1ec7n v\u00e0 \u0103n u\u1ed1ng h\u1ee3p l\u00fd. T\u0103ng qu\u00e1 nhanh d\u1ec5 t\u00edch m\u1ee1 thay v\u00ec c\u01a1, kh\u00f4ng t\u1ed1t cho s\u1ee9c kh\u1ecfe.<\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">C\u00f3 nh\u1ea5t thi\u1ebft ph\u1ea3i d\u00f9ng Whey Protein kh\u00f4ng?<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Kh\u00f4ng b\u1eaft bu\u1ed9c. Whey protein ch\u1ec9 l\u00e0 m\u1ed9t ngu\u1ed3n protein ti\u1ec7n l\u1ee3i gi\u00fap b\u1ea1n b\u1ed5 sung \u0111\u1ea1m nhanh ch\u00f3ng sau bu\u1ed5i t\u1eadp. N\u1ebfu b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ea3m b\u1ea3o \u0111\u1ee7 l\u01b0\u1ee3ng protein t\u1eeb th\u1ef1c ph\u1ea9m t\u1ef1 nhi\u00ean (th\u1ecbt, c\u00e1, tr\u1ee9ng, \u0111\u1eadu&#8230;) th\u00ec kh\u00f4ng c\u1ea7n d\u00f9ng th\u00eam.<\/span><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">K\u1ebft lu\u1eadn<\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Hy v\u1ecdng r\u1eb1ng l\u1ecbch t\u1eadp gym, ch\u1ebf \u0111\u1ed9 \u0103n v\u00e0 c\u00e1c b\u00e0i t\u1eadp \u0111\u01b0\u1ee3c g\u1ee3i \u00fd trong b\u00e0i vi\u1ebft s\u1ebd gi\u00fap b\u1ea1n t\u0103ng c\u00e2n hi\u1ec7u qu\u1ea3 v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng nh\u01b0 mong mu\u1ed1n. T\u0103ng c\u00e2n l\u00e0nh m\u1ea1nh kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 s\u0103n ch\u1eafc m\u00e0 c\u00f2n t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n.\u00a0<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Theo d\u00f5i ngay<a href=\"https:\/\/www.coolmate.me\/blog\/\"> CoolBlog<\/a> \u0111\u1ec3 c\u1eadp nh\u1eadt th\u00eam nhi\u1ec1u ki\u1ebfn th\u1ee9c b\u1ed5 \u00edch v\u1ec1 t\u1eadp luy\u1ec7n v\u00e0 dinh d\u01b0\u1ee1ng m\u1ed7i ng\u00e0y!<\/span><\/p>\n<p>{{{infobox}}}<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><em><strong><span style=\"font-family: arial, helvetica, sans-serif;\">&gt;&gt;&gt; Ngu\u1ed3n tham kh\u1ea3o:<\/span><\/strong><\/em><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/www.healthline.com\/health\/exercise-to-gain-weight\" rel=\"nofollow noopener\" target=\"_blank\">How to Exercise to Bulk Up and Shape Your Body<\/a><\/span><\/em><\/li>\n<\/ul>\n<p>{{{\/infobox}}}<\/p>\n<p>{{{infobox}}}<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><em><strong><span style=\"font-family: arial, helvetica, sans-serif;\">&gt;&gt;&gt; Xem th\u00eam:<\/span><\/strong><\/em><\/p>\n<ul>\n<li dir=\"ltr\" style=\"font-style: italic; text-align: justify;\" role=\"presentation\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/www.coolmate.me\/blog\/mot-ngay-nen-tap-gym-may-tieng-5616\">M\u1ed9t Ng\u00e0y N\u00ean T\u1eadp Gym M\u1ea5y Ti\u1ebfng L\u00e0 \u0110\u1ee7 \u0110\u1ec3 \u0110\u1ea1t K\u1ebft Qu\u1ea3 T\u1ed1t Nh\u1ea5t?\u00a0<\/a><\/span><\/em><\/li>\n<li dir=\"ltr\" style=\"font-style: italic; text-align: justify;\" role=\"presentation\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/www.coolmate.me\/blog\/nu-tap-gym-bao-lau-de-co-body-dep-4665\">N\u1eef t\u1eadp gym bao l\u00e2u \u0111\u1ec3 c\u00f3 body \u0111\u1eb9p? K\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n chi ti\u1ebft<\/a><\/span><\/em><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/www.coolmate.me\/blog\/sai-lam-ve-trang-phuc-tap-gym-3705\">5 sai l\u1ea7m v\u1ec1 trang ph\u1ee5c t\u1eadp gym m\u00e0 b\u1ea1n n\u00ean tr\u00e1nh xa<\/a><\/span><\/em><\/li>\n<\/ul>\n<p>{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>T\u0103ng c\u00e2n hi\u1ec7u qu\u1ea3 kh\u00f4ng ch\u1ec9 d\u1ef1a v\u00e0o t\u1eadp gym m\u00e0 c\u00f2n c\u1ea7n k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd. \u0110\u1ed1i v\u1edbi n\u1eef gi\u1edbi, vi\u1ec7c l\u1ef1a ch\u1ecdn qu\u1ea7n \u00e1o t\u1eadp gym n\u1eef ph\u00f9 h\u1ee3p c\u00f9ng v\u1edbiluy\u1ec7n t\u1eadp gi\u00fap ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng, trong khi \u0103n u\u1ed1ng khoa h\u1ecdc&#8230;<\/p>\n","protected":false},"author":7,"featured_media":17011,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,48,50,39,52],"tags":[],"class_list":["post-3850","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-che-do-an-uong","category-dinh-duong","category-dinh-duong-khi-tap-luyen","category-gym","category-tang-co"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3850","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=3850"}],"version-history":[{"count":5,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3850\/revisions"}],"predecessor-version":[{"id":36621,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3850\/revisions\/36621"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/17011"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=3850"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=3850"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=3850"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}