{"id":3860,"date":"2024-12-21T04:31:54","date_gmt":"2024-12-20T21:31:54","guid":{"rendered":"https:\/\/blog.coolmate.me\/15-bai-tap-tang-kich-thuoc-vong-3-cho-nu-san-chac-day-dan-cuc-ky-cuon-hut-4807-3860"},"modified":"2026-01-03T13:12:29","modified_gmt":"2026-01-03T06:12:29","slug":"15-bai-tap-tang-kich-thuoc-vong-3-cho-nu-san-chac-day-dan-cuc-ky-cuon-hut-4807","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/15-bai-tap-tang-kich-thuoc-vong-3-cho-nu-san-chac-day-dan-cuc-ky-cuon-hut-4807","title":{"rendered":"15 b\u00e0i t\u1eadp t\u0103ng k\u00edch th\u01b0\u1edbc v\u00f2ng 3 cho n\u1eef s\u0103n ch\u1eafc, \u0111\u1ea7y \u0111\u1eb7n c\u1ef1c k\u1ef3 cu\u1ed1n h\u00fat"},"content":{"rendered":"<p dir=\"ltr\" style=\"text-align: justify;\">V\u00f2ng 3 s\u0103n ch\u1eafc, n\u1edf nang lu\u00f4n l\u00e0 m\u1ed9t trong nh\u1eefng chu\u1ea9n m\u1ef1c h\u00ecnh th\u1ec3 h\u1ea5p d\u1eabn v\u00e0 cu\u1ed1n h\u00fat c\u1ee7a ph\u00e1i \u0111\u1eb9p. Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y, kh\u00f4ng ch\u1ec9 c\u1ea7n s\u1ef1 ki\u00ean tr\u00ec m\u00e0 c\u00f2n ph\u1ea3i \u00e1p d\u1ee5ng \u0111\u00fang ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n. N\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm c\u00e1ch \u0111\u1ec3 c\u1ea3i thi\u1ec7n v\u00f2ng 3, b\u00e0i vi\u1ebft n\u00e0y s\u1ebd l\u00e0 c\u00e2u tr\u1ea3 l\u1eddi ho\u00e0n h\u1ea3o d\u00e0nh cho b\u1ea1n.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y, <a href=\"https:\/\/www.coolmate.me\/\" target=\"_blank\" rel=\"noopener\"><strong>Coolmate<\/strong><\/a> s\u1ebd cung c\u1ea5p m\u1ed9t lo\u1ea1t c\u00e1c b\u00e0i t\u1eadp gym t\u0103ng k\u00edch th\u01b0\u1edbc v\u00f2ng 3 hi\u1ec7u qu\u1ea3 nh\u1ea5t. K\u00e8m theo \u0111\u00f3 l\u00e0 l\u1ecbch t\u1eadp chi ti\u1ebft v\u00e0 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau nhanh ch\u00f3ng. H\u00e3y c\u00f9ng kh\u00e1m ph\u00e1 nh\u00e9!<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">Gi\u1ea3i ph\u1eabu c\u01a1 m\u00f4ng<\/h2>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">1. 3 nh\u00f3m c\u01a1 ch\u00ednh c\u1ee7a v\u00f2ng 3 v\u00e0 vai tr\u00f2 c\u1ee7a ch\u00fang<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ec3 hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 c\u00e1ch t\u1eadp luy\u1ec7n v\u00f2ng 3, tr\u01b0\u1edbc ti\u00ean ch\u00fang ta c\u1ea7n n\u1eafm \u0111\u01b0\u1ee3c c\u1ea5u t\u1ea1o c\u01a1 m\u00f4ng g\u1ed3m 3 nh\u00f3m c\u01a1 ch\u00ednh: Gluteus Maximus, Gluteus Medius, v\u00e0 Gluteus Minimus.<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Gluteus Maximus (c\u01a1 m\u00f4ng l\u1edbn):<\/strong> \u0110\u00e2y l\u00e0 nh\u00f3m c\u01a1 ch\u00ednh ch\u1ecbu tr\u00e1ch nhi\u1ec7m t\u1ea1o n\u00ean h\u00ecnh d\u00e1ng v\u00e0 k\u00edch th\u01b0\u1edbc c\u1ee7a v\u00f2ng 3.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Gluteus Medius (c\u01a1 m\u00f4ng nh\u1ee1): <\/strong>Nh\u00f3m c\u01a1 n\u1eb1m b\u00ean h\u00f4ng, \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c \u1ed5n \u0111\u1ecbnh h\u00f4ng v\u00e0 d\u00e1ng \u0111i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Gluteus Minimus (c\u01a1 m\u00f4ng nh\u1ecf):<\/strong> N\u1eb1m s\u00e2u h\u01a1n, h\u1ed7 tr\u1ee3 trong c\u00e1c chuy\u1ec3n \u0111\u1ed9ng xoay v\u00e0 \u1ed5n \u0111\u1ecbnh h\u00f4ng.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/tap-gym-cho-nu-tang-vong-3.png\" alt=\"3 nh\u00f3m c\u01a1 m\u00f4ng ch\u00ednh c\u1ee7a c\u01a1 th\u1ec3 ng\u01b0\u1eddi\" width=\"800\" height=\"600\" \/><\/p>\n<p style=\"text-align: center;\"><em>3 nh\u00f3m c\u01a1 m\u00f4ng ch\u00ednh c\u1ee7a c\u01a1 th\u1ec3 ng\u01b0\u1eddi<\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">2. T\u1ea1i sao c\u1ea7n t\u1eadp luy\u1ec7n to\u00e0n di\u1ec7n c\u1ea3 3 nh\u00f3m c\u01a1?<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ec3 c\u00f3 m\u1ed9t v\u00f2ng 3 c\u00e2n \u0111\u1ed1i, s\u0103n ch\u1eafc v\u00e0 kh\u1ecfe m\u1ea1nh, b\u1ea1n c\u1ea7n k\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp t\u00e1c \u0111\u1ed9ng v\u00e0o c\u1ea3 ba nh\u00f3m c\u01a1 n\u00e0y. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 c\u1ea3i thi\u1ec7n th\u1ea9m m\u1ef9 m\u00e0 c\u00f2n gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t c\u01a1 th\u1ec3 linh ho\u1ea1t v\u00e0 kh\u1ecfe m\u1ea1nh h\u01a1n.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}}<em>&gt;&gt;&gt; Kh\u00e1m ph\u00e1 ngay <a title=\"qu\u1ea7n \u00e1o th\u1ec3 thao n\u1eef\" href=\"https:\/\/www.coolmate.me\/collection\/the-thao-chung-nu\" target=\"_blank\" rel=\"nofollow noopener\">qu\u1ea7n \u00e1o th\u1ec3 thao n\u1eef<\/a> n\u0103ng \u0111\u1ed9ng v\u00e0 tho\u1ea3i m\u00e1i c\u1ee7a Coolmate:<\/em> {{{\/infobox}}}<\/p>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67cebfe291f92744585d18bb,67cebd216a2d431d8e0e028f,67c6d8942e051c1c9d68405d {{{\/productpreview_grid}}}<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">C\u00e1c b\u00e0i t\u1eadp t\u0103ng k\u00edch th\u01b0\u1edbc v\u00f2ng 3 cho n\u1eef<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1c b\u00e0i t\u1eadp chuy\u00ean bi\u1ec7t, gi\u00fap t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd \u0111\u1ebfn c\u00e1c nh\u00f3m c\u01a1 m\u00f4ng, h\u1ed7 tr\u1ee3 t\u0103ng k\u00edch th\u01b0\u1edbc v\u00e0 \u0111\u1ed9 s\u0103n ch\u1eafc cho v\u00f2ng 3. M\u1ed7i b\u00e0i t\u1eadp \u0111\u1ec1u \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn k\u1ef9 c\u00e0ng, \u0111\u1ea3m b\u1ea3o ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng c\u1ea5p \u0111\u1ed9 t\u1eadp luy\u1ec7n.<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">1. B\u00e0i t\u1eadp v\u1edbi t\u1ea1 (t\u1ea1 \u0111\u01a1n, t\u1ea1 \u0111\u00f2n)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">T\u1eadp luy\u1ec7n v\u1edbi t\u1ea1 l\u00e0 ph\u01b0\u01a1ng ph\u00e1p t\u1ed1i \u01b0u \u0111\u1ec3 t\u0103ng k\u00edch th\u01b0\u1edbc c\u01a1 m\u00f4ng nh\u1edd kh\u1ea3 n\u0103ng t\u1ea1o ra \u00e1p l\u1ef1c l\u1edbn l\u00ean c\u00e1c s\u1ee3i c\u01a1, t\u1eeb \u0111\u00f3 k\u00edch th\u00edch ch\u00fang ph\u00e1t tri\u1ec3n m\u1ea1nh m\u1ebd. T\u1ea1 \u0111\u01a1n v\u00e0 t\u1ea1 \u0111\u00f2n \u0111\u1ec1u cho ph\u00e9p b\u1ea1n t\u0103ng d\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng (Progressive Overload) \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t.<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">2. Squats<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>K\u1ef9 thu\u1eadt th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ee9ng th\u1eb3ng, ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng vai, m\u0169i ch\u00e2n h\u01a1i h\u01b0\u1edbng ra ngo\u00e0i \u0111\u1ec3 t\u0103ng \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Tay c\u00f3 th\u1ec3 \u0111\u01b0a th\u1eb3ng ra ph\u00eda tr\u01b0\u1edbc, ch\u1ed1ng h\u00f4ng, ho\u1eb7c c\u1ea7m t\u1ea1 (n\u1ebfu mu\u1ed1n t\u0103ng \u0111\u1ed9 kh\u00f3).<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef l\u01b0ng th\u1eb3ng, ng\u1ef1c \u01b0\u1ee1n nh\u1eb9, m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u00edt v\u00e0o, \u0111\u1ea9y h\u00f4ng ra sau v\u00e0 t\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng gi\u1ed1ng nh\u01b0 \u0111ang ng\u1ed3i v\u00e0o m\u1ed9t chi\u1ebfc gh\u1ebf.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef l\u01b0ng th\u1eb3ng v\u00e0 ng\u1ef1c m\u1edf. Tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 d\u1ed3n v\u00e0o g\u00f3t ch\u00e2n, kh\u00f4ng \u0111\u1ec3 g\u1ed1i v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Khi \u0111\u00f9i song song v\u1edbi s\u00e0n (ho\u1eb7c th\u1ea5p h\u01a1n m\u1ed9t ch\u00fat n\u1ebfu b\u1ea1n c\u00f3 th\u1ec3), d\u1eebng l\u1ea1i kho\u1ea3ng 1 gi\u00e2y.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Th\u1edf ra, d\u00f9ng l\u1ef1c t\u1eeb g\u00f3t ch\u00e2n \u0111\u1ec3 \u0111\u1ea9y ng\u01b0\u1eddi l\u00ean, tr\u1edf v\u1ec1 t\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng ban \u0111\u1ea7u.<\/p>\n<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/4KmY44Xsg2w?si=r-jDFw3u35obR8Hr\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">C\u01a1 ch\u00ednh: Gluteus Maximus (c\u01a1 m\u00f4ng l\u1edbn), c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc (Quadriceps).<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">C\u01a1 h\u1ed7 tr\u1ee3: Gluteus Medius (c\u01a1 m\u00f4ng nh\u1ee1), c\u01a1 g\u00e2n kheo (Hamstrings), c\u01a1 b\u1eafp ch\u00e2n (Calves), c\u01a1 l\u01b0ng d\u01b0\u1edbi (Erector Spinae).<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>S\u1ed1 hi\u1ec7p v\u00e0 s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i khuy\u1ebfn ngh\u1ecb:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u: 3 hi\u1ec7p x 12-15 l\u1ea7n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">M\u1ee9c trung c\u1ea5p: 4 hi\u1ec7p x 10-12 l\u1ea7n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ng\u01b0\u1eddi n\u00e2ng cao: 5 hi\u1ec7p x 8-10 l\u1ea7n (c\u00f3 th\u1ec3 th\u00eam t\u1ea1 \u0111\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3).<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>C\u00e1c bi\u1ebfn th\u1ec3 ph\u1ed5 bi\u1ebfn c\u1ee7a \u0111\u1ed9ng t\u00e1c squats:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Barbell Squat: Squat v\u1edbi t\u1ea1 \u0111\u00f2n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Goblet Squat: Squat v\u1edbi t\u1ea1 \u0111\u01a1n gi\u1eef tr\u01b0\u1edbc ng\u1ef1c.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Sumo Squat: Squat v\u1edbi ch\u00e2n r\u1ed9ng h\u01a1n vai, t\u00e1c \u0111\u1ed9ng m\u1ea1nh v\u00e0o c\u01a1 m\u00f4ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Front Squat: Squat v\u1edbi t\u1ea1 \u0111\u00f2n \u0111\u1eb7t tr\u01b0\u1edbc vai, t\u1eadp trung v\u00e0o m\u00f4ng v\u00e0 \u0111\u00f9i tr\u01b0\u1edbc.<\/p>\n<\/li>\n<\/ul>\n<p>{{{infobox}}} <strong>&gt;&gt; Xem th\u00eam: <\/strong><a href=\"https:\/\/www.coolmate.me\/blog\/squat-la-gi-huong-dan-tap-squat-dung-cach-2504\" target=\"_blank\" rel=\"noopener\">Squat l\u00e0 g\u00ec? H\u01b0\u1edbng d\u1eabn t\u1eadp Squat \u0111\u00fang c\u00e1ch \u0111\u1ed9 m\u00f4ng hi\u1ec7u qu\u1ea3 nhanh ch\u00f3ng<\/a> {{{\/infobox}}}<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">3. Lunges<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>M\u00f4 t\u1ea3 c\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ee9ng th\u1eb3ng, ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng h\u00f4ng, hai tay ch\u1ed1ng h\u00f4ng ho\u1eb7c c\u1ea7m t\u1ea1 \u0111\u01a1n \u1edf hai b\u00ean tay n\u1ebfu mu\u1ed1n t\u0103ng \u0111\u1ed9 kh\u00f3.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u01b0ng gi\u1eef th\u1eb3ng, m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">B\u01b0\u1edbc m\u1ed9t ch\u00e2n v\u1ec1 ph\u00eda tr\u01b0\u1edbc (kho\u1ea3ng c\u00e1ch \u0111\u1ee7 \u0111\u1ec3 t\u1ea1o g\u00f3c 90 \u0111\u1ed9 \u1edf c\u1ea3 hai ch\u00e2n khi h\u1ea1 xu\u1ed1ng).<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng b\u1eb1ng c\u00e1ch g\u1eadp c\u1ea3 hai g\u1ed1i, sao cho:<\/p>\n<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">G\u1ed1i ch\u00e2n tr\u01b0\u1edbc kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">G\u1ed1i ch\u00e2n sau g\u1ea7n ch\u1ea1m s\u00e0n nh\u01b0ng kh\u00f4ng ch\u1ea1m.<\/p>\n<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ea9y m\u1ea1nh g\u00f3t ch\u00e2n tr\u01b0\u1edbc xu\u1ed1ng s\u00e0n \u0111\u1ec3 n\u00e2ng ng\u01b0\u1eddi tr\u1edf v\u1ec1 v\u1ecb tr\u00ed \u0111\u1ee9ng th\u1eb3ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u1eb7p l\u1ea1i v\u1edbi ch\u00e2n c\u00f2n l\u1ea1i ho\u1eb7c ti\u1ebfp t\u1ee5c th\u1ef1c hi\u1ec7n b\u1eb1ng m\u1ed9t b\u00ean n\u1ebfu mu\u1ed1n t\u0103ng c\u01b0\u1eddng \u0111\u1ed9.<\/p>\n<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/ASdqJoDPMHA?si=RhOT_9GB1BQ09bkP\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">C\u01a1 ch\u00ednh: Gluteus Maximus (c\u01a1 m\u00f4ng l\u1edbn), \u0111\u00f9i tr\u01b0\u1edbc (Quadriceps).<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">C\u01a1 h\u1ed7 tr\u1ee3: Gluteus Medius (c\u01a1 m\u00f4ng nh\u1ee1), g\u00e2n kheo (Hamstrings), c\u01a1 b\u1eafp ch\u00e2n (Calves), c\u01a1 l\u00f5i (Core).<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>S\u1ed1 hi\u1ec7p v\u00e0 s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i khuy\u1ebfn ngh\u1ecb:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u: 3 hi\u1ec7p x 12-15 l\u1ea7n m\u1ed7i ch\u00e2n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">M\u1ee9c trung c\u1ea5p: 4 hi\u1ec7p x 10-12 l\u1ea7n m\u1ed7i ch\u00e2n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ng\u01b0\u1eddi n\u00e2ng cao: 4-5 hi\u1ec7p x 8-10 l\u1ea7n m\u1ed7i ch\u00e2n (c\u00f3 th\u1ec3 th\u00eam t\u1ea1 \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng \u0111\u1ed9).<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>C\u00e1c bi\u1ebfn th\u1ec3 ph\u1ed5 bi\u1ebfn:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Forward Lunges: B\u01b0\u1edbc ch\u00e2n t\u1edbi tr\u01b0\u1edbc.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Reverse Lunges: B\u01b0\u1edbc ch\u00e2n ra sau.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Walking Lunges: B\u01b0\u1edbc li\u00ean t\u1ee5c v\u1ec1 ph\u00eda tr\u01b0\u1edbc, k\u1ebft h\u1ee3p di chuy\u1ec3n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Curtsy Lunges: B\u01b0\u1edbc ch\u00e2n ch\u00e9o ra sau, nh\u1ea5n m\u1ea1nh c\u01a1 m\u00f4ng b\u00ean h\u00f4ng.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">4. Hip thrust<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>M\u00f4 t\u1ea3 c\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ng\u1ed3i tr\u00ean s\u00e0n, t\u1ef1a l\u01b0ng tr\u00ean m\u1ed9t chi\u1ebfc gh\u1ebf t\u1eadp ch\u1eafc ch\u1eafn. Vai tr\u00ean (ph\u1ea7n g\u1ea7n b\u1ea3 vai) t\u1ef1a ho\u00e0n to\u00e0n v\u00e0o m\u00e9p gh\u1ebf.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1eb7t b\u00e0n ch\u00e2n tr\u00ean s\u00e0n, r\u1ed9ng b\u1eb1ng h\u00f4ng, g\u1ed1i g\u1eadp 90 \u0111\u1ed9.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1ebfu s\u1eed d\u1ee5ng t\u1ea1 \u0111\u00f2n, \u0111\u1eb7t t\u1ea1 ngang h\u00f4ng v\u00e0 gi\u1eef c\u1ed1 \u0111\u1ecbnh b\u1eb1ng hai tay.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u00edt v\u00e0o v\u00e0 t\u1eeb t\u1eeb \u0111\u1ea9y h\u00f4ng l\u00ean cao. T\u1eadp trung si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng khi h\u00f4ng \u0111\u1ea1t \u0111\u1ec9nh, t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb vai \u0111\u1ebfn \u0111\u1ea7u g\u1ed1i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 1-2 gi\u00e2y, \u0111\u1ea3m b\u1ea3o c\u01a1 m\u00f4ng \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t t\u1ed1i \u0111a.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Th\u1edf ra v\u00e0 h\u1ea1 h\u00f4ng xu\u1ed1ng t\u1eeb t\u1eeb v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u, nh\u01b0ng kh\u00f4ng \u0111\u1ec3 h\u00f4ng ch\u1ea1m s\u00e0n ho\u00e0n to\u00e0n.<\/p>\n<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/XdA_kHlD6JQ?si=y4Ts81VSYgdUYfd4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">C\u01a1 ch\u00ednh: Gluteus Maximus (c\u01a1 m\u00f4ng l\u1edbn).<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">C\u01a1 h\u1ed7 tr\u1ee3: Gluteus Medius (c\u01a1 m\u00f4ng nh\u1ee1), \u0111\u00f9i sau (Hamstrings), c\u01a1 l\u00f5i (Core), c\u01a1 l\u01b0ng d\u01b0\u1edbi (Erector Spinae).<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>S\u1ed1 hi\u1ec7p v\u00e0 s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i khuy\u1ebfn ngh\u1ecb:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u: 3 hi\u1ec7p x 10-12 l\u1ea7n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">M\u1ee9c trung c\u1ea5p: 4 hi\u1ec7p x 10-12 l\u1ea7n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ng\u01b0\u1eddi n\u00e2ng cao: 4-5 hi\u1ec7p x 8-10 l\u1ea7n (c\u00f3 th\u1ec3 t\u0103ng tr\u1ecdng l\u01b0\u1ee3ng t\u1ea1 \u0111\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3).<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>C\u00e1c bi\u1ebfn th\u1ec3 c\u1ee7a hip thrust:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Barbell Hip Thrust: T\u1ea1 \u0111\u00f2n tr\u00ean h\u00f4ng, hi\u1ec7u qu\u1ea3 cao nh\u1ea5t.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Single Leg Hip Thrust: Th\u1ef1c hi\u1ec7n t\u1eebng ch\u00e2n, t\u0103ng \u0111\u1ed9 t\u1eadp trung v\u00e0o m\u00f4ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Glute Bridge: Bi\u1ebfn th\u1ec3 kh\u00f4ng d\u00f9ng t\u1ea1, ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/p>\n<\/li>\n<\/ul>\n<p>{{{productpreview title=&#8221;&#8221;}}} 67c557446cf7802d2c2ca3f0 {{{\/productpreview}}}<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">5. Romanian Deadlift (RDL)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>M\u00f4 t\u1ea3 c\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ee9ng th\u1eb3ng, ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng, hai tay c\u1ea7m t\u1ea1 \u0111\u00f2n ho\u1eb7c t\u1ea1 \u0111\u01a1n, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng v\u00e0o c\u01a1 th\u1ec3.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef l\u01b0ng th\u1eb3ng, vai k\u00e9o nh\u1eb9 ra sau \u0111\u1ec3 b\u1ea3o v\u1ec7 c\u1ed9t s\u1ed1ng, \u0111\u1ea7u nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u00edt v\u00e0o, t\u1eeb t\u1eeb \u0111\u1ea9y h\u00f4ng ra sau, \u0111\u1ed3ng th\u1eddi h\u1ea1 t\u1ea1 xu\u1ed1ng d\u1ecdc theo \u0111\u00f9i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef l\u01b0ng th\u1eb3ng, c\u1ea3m nh\u1eadn c\u0103ng \u1edf c\u01a1 m\u00f4ng v\u00e0 g\u00e2n kheo, g\u1ed1i h\u01a1i cong t\u1ef1 nhi\u00ean (kh\u00f4ng kh\u00f3a th\u1eb3ng).<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u1ea1 t\u1ea1 cho \u0111\u1ebfn khi t\u1ea1 ngang c\u1eb3ng ch\u00e2n ho\u1eb7c khi b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng t\u1ed1i \u0111a \u1edf c\u01a1 g\u00e2n kheo (kh\u00f4ng c\u1ea7n h\u1ea1 t\u1ea1 ch\u1ea1m s\u00e0n).<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Th\u1edf ra, \u0111\u1ea9y h\u00f4ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 d\u00f9ng l\u1ef1c t\u1eeb g\u00f3t ch\u00e2n \u0111\u1ec3 n\u00e2ng ng\u01b0\u1eddi tr\u1edf v\u1ec1 t\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng.<\/p>\n<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/HUgJw8AT2Ow?si=WccX8ve5IEO_Y-wK\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">C\u01a1 ch\u00ednh: Gluteus Maximus (c\u01a1 m\u00f4ng l\u1edbn), g\u00e2n kheo (Hamstrings).<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">C\u01a1 h\u1ed7 tr\u1ee3: C\u01a1 l\u01b0ng d\u01b0\u1edbi (Erector Spinae), c\u01a1 b\u1eafp ch\u00e2n (Calves), c\u01a1 l\u00f5i (Core).<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>S\u1ed1 hi\u1ec7p v\u00e0 s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i khuy\u1ebfn ngh\u1ecb:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u: 3 hi\u1ec7p x 10-12 l\u1ea7n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">M\u1ee9c trung c\u1ea5p: 4 hi\u1ec7p x 8-10 l\u1ea7n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ng\u01b0\u1eddi n\u00e2ng cao: 4-5 hi\u1ec7p x 6-8 l\u1ea7n (t\u0103ng d\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng t\u1ea1 \u0111\u1ec3 t\u1ed1i \u01b0u hi\u1ec7u qu\u1ea3).<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">6. Good Mornings<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>M\u00f4 t\u1ea3 c\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ee9ng th\u1eb3ng, ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng vai.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1eb7t t\u1ea1 \u0111\u00f2n l\u00ean vai sau, gi\u1eef thanh t\u1ea1 c\u1ed1 \u0111\u1ecbnh b\u1eb1ng hai tay. N\u1ebfu kh\u00f4ng c\u00f3 t\u1ea1, c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n v\u1edbi tay kh\u00f4ng b\u1eb1ng c\u00e1ch \u0111\u1eb7t hai tay sau \u0111\u1ea7u.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng v\u00e0 gi\u1eef l\u01b0ng th\u1eb3ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u00edt v\u00e0o, t\u1eeb t\u1eeb g\u1eadp h\u00f4ng v\u00e0 h\u1ea1 th\u00e2n tr\u00ean v\u1ec1 ph\u00eda tr\u01b0\u1edbc, gi\u1eef l\u01b0ng th\u1eb3ng. Ch\u1ec9 h\u1ea1 ng\u01b0\u1eddi cho \u0111\u1ebfn khi c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 c\u0103ng \u1edf g\u00e2n kheo (kh\u00f4ng c\u1ea7n h\u1ea1 qu\u00e1 th\u1ea5p).<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ea7u gi\u1eef th\u1eb3ng, kh\u00f4ng c\u00fai xu\u1ed1ng, m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">D\u1eebng l\u1ea1i 1-2 gi\u00e2y khi c\u01a1 m\u00f4ng v\u00e0 g\u00e2n kheo c\u0103ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Th\u1edf ra, \u0111\u1ea9y h\u00f4ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 n\u00e2ng th\u00e2n tr\u00ean tr\u1edf l\u1ea1i t\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng ban \u0111\u1ea7u.<\/p>\n<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/o2TO2BTRvWU?si=Rd6Bi45oWvM_YnWZ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">C\u01a1 ch\u00ednh: Gluteus Maximus (c\u01a1 m\u00f4ng l\u1edbn), g\u00e2n kheo (Hamstrings).<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">C\u01a1 h\u1ed7 tr\u1ee3: L\u01b0ng d\u01b0\u1edbi (Erector Spinae), c\u01a1 l\u00f5i (Core).<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>S\u1ed1 hi\u1ec7p v\u00e0 s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i khuy\u1ebfn ngh\u1ecb:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u: 3 hi\u1ec7p x 10-12 l\u1ea7n (c\u00f3 th\u1ec3 t\u1eadp tay kh\u00f4ng \u0111\u1ec3 l\u00e0m quen).<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">M\u1ee9c trung c\u1ea5p: 4 hi\u1ec7p x 8-10 l\u1ea7n (s\u1eed d\u1ee5ng t\u1ea1 nh\u1eb9 \u0111\u1ebfn trung b\u00ecnh).<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ng\u01b0\u1eddi n\u00e2ng cao: 4-5 hi\u1ec7p x 6-8 l\u1ea7n (s\u1eed d\u1ee5ng t\u1ea1 n\u1eb7ng h\u01a1n, t\u0103ng c\u01b0\u1eddng \u0111\u1ed9).<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">6. C\u00e1c b\u00e0i t\u1eadp v\u1edbi m\u00e1y<\/h3>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Cable Kickbacks\/Glute Kickbacks: \u0110\u00e2y l\u00e0 l\u00e0 b\u00e0i t\u1eadp s\u1eed d\u1ee5ng m\u00e1y c\u00e1p, n\u01a1i b\u1ea1n \u0111\u1ee9ng th\u1eb3ng tr\u01b0\u1edbc m\u00e1y, g\u1eafn d\u00e2y v\u00e0o c\u1ed5 ch\u00e2n v\u00e0 \u0111\u00e1 ch\u00e2n ra sau m\u1ed9t c\u00e1ch c\u00f3 ki\u1ec3m so\u00e1t. \u0110\u1ed9ng t\u00e1c n\u00e0y t\u1eadp trung t\u00e1c \u0111\u1ed9ng v\u00e0o Gluteus Maximus, gi\u00fap t\u0103ng k\u00edch th\u01b0\u1edbc v\u00f2ng 3 hi\u1ec7u qu\u1ea3. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u nh\u1edd kh\u1ea3 n\u0103ng d\u1ec5 d\u00e0ng \u0111i\u1ec1u ch\u1ec9nh tr\u1ecdng l\u01b0\u1ee3ng.<\/p>\n<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/E5C820rPOTA?si=rPifzJuz8q2kgo3V\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Glute Ham Raise \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n tr\u00ean m\u00e1y t\u1eadp chuy\u00ean d\u1ee5ng. \u0110\u1ed9ng t\u00e1c n\u00e0y \u0111\u00f2i h\u1ecfi b\u1ea1n ph\u1ea3i s\u1eed d\u1ee5ng g\u00e2n kheo v\u00e0 c\u01a1 m\u00f4ng \u0111\u1ec3 n\u00e2ng ng\u01b0\u1eddi l\u00ean. B\u00e0i t\u1eadp r\u1ea5t ph\u00f9 h\u1ee3p \u0111\u1ec3 t\u0103ng s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed9 s\u0103n ch\u1eafc cho g\u00e2n kheo c\u00f9ng c\u01a1 m\u00f4ng. \u0110\u1eb7c bi\u1ec7t cho nh\u1eefng ai mu\u1ed1n c\u1ea3i thi\u1ec7n to\u00e0n di\u1ec7n ph\u1ea7n th\u00e2n d\u01b0\u1edbi.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Smith Machine Squats ho\u1eb7c Lunges l\u00e0 bi\u1ebfn th\u1ec3 an to\u00e0n h\u01a1n so v\u1edbi t\u1ea1 t\u1ef1 do. B\u1ea1n s\u1eed d\u1ee5ng thanh t\u1ea1 c\u1ed1 \u0111\u1ecbnh tr\u00ean m\u00e1y Smith, th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c Squat ho\u1eb7c Lunges. \u0110i\u1ec1u n\u00e0y gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng ki\u1ec3m so\u00e1t t\u01b0 th\u1ebf, h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi c\u1ea3 ng\u01b0\u1eddi m\u1edbi t\u1eadp.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">7. C\u00e1c b\u00e0i t\u1eadp bodyweight (Kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">B\u00ean c\u1ea1nh c\u00e1c b\u00e0i t\u1eadp v\u1edbi m\u00e1y, th\u00ec sau \u0111\u00e2y l\u00e0 nh\u1eefng b\u00e0i t\u1eadp kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5 m\u00e0 b\u1ea5t k\u00ec ai c\u0169ng c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng t\u1eadp \u0111\u01b0\u1ee3c \u1edf b\u1ea5t c\u1ee9 \u0111\u00e2u:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Donkey Kicks l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3, th\u1ef1c hi\u1ec7n b\u1eb1ng c\u00e1ch qu\u1ef3 g\u1ed1i, \u0111\u00e1 m\u1ed9t ch\u00e2n l\u00ean cao ra sau v\u00e0 si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng. \u0110\u1ed9ng t\u00e1c n\u00e0y t\u1eadp trung k\u00edch ho\u1ea1t Gluteus Maximus, r\u1ea5t l\u00fd t\u01b0\u1edfng khi t\u1eadp luy\u1ec7n t\u1ea1i nh\u00e0.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Fire Hydrants \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n trong t\u01b0 th\u1ebf qu\u1ef3, \u0111\u00e1 ch\u00e2n sang ngang m\u1ed9t c\u00e1ch ch\u1eadm r\u00e3i v\u00e0 c\u00f3 ki\u1ec3m so\u00e1t. B\u00e0i t\u1eadp n\u00e0y t\u00e1c \u0111\u1ed9ng ch\u1ee7 y\u1ebfu v\u00e0o Gluteus Medius, gi\u00fap t\u0103ng \u0111\u1ed9 s\u0103n ch\u1eafc cho v\u00f9ng m\u00f4ng v\u00e0 h\u00f4ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Glute Bridge l\u00e0 b\u00e0i t\u1eadp quen thu\u1ed9c, b\u1ea1n n\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, \u0111\u1ea9y h\u00f4ng l\u00ean cao v\u00e0 gi\u1eef c\u01a1 m\u00f4ng si\u1ebft ch\u1eb7t \u1edf \u0111\u1ec9nh. B\u00e0i t\u1eadp n\u00e0y ph\u00f9 h\u1ee3p cho m\u1ecdi c\u1ea5p \u0111\u1ed9, \u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, v\u1edbi t\u00e1c \u0111\u1ed9ng ch\u1ee7 y\u1ebfu l\u00ean Gluteus Maximus.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/tap-gym-cho-nu-tang-vong-3_(1).png\" alt=\"C\u00e1c b\u00e0i t\u1eadp bodyweight kh\u00f4ng d\u1ee5ng c\u1ee5 v\u1eabn r\u1ea5t hi\u1ec7u qu\u1ea3 cho v\u00f2ng 3\" width=\"800\" height=\"600\" \/><\/p>\n<p style=\"text-align: center;\"><em>C\u00e1c b\u00e0i t\u1eadp bodyweight kh\u00f4ng d\u1ee5ng c\u1ee5 v\u1eabn r\u1ea5t hi\u1ec7u qu\u1ea3 cho v\u00f2ng 3<\/em><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Single Leg Glute Bridge n\u00e2ng cao \u0111\u1ed9 kh\u00f3 c\u1ee7a Glute Bridge b\u1eb1ng c\u00e1ch th\u1ef1c hi\u1ec7n v\u1edbi m\u1ed9t ch\u00e2n, ch\u00e2n c\u00f2n l\u1ea1i du\u1ed7i th\u1eb3ng. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 m\u00f4ng, v\u1edbi t\u00e1c \u0111\u1ed9ng ch\u00ednh v\u00e0o Gluteus Maximus v\u00e0 Gluteus Medius.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Frog Pumps l\u00e0 b\u00e0i t\u1eadp th\u00fa v\u1ecb v\u00e0 hi\u1ec7u qu\u1ea3, b\u1ea1n n\u1eb1m ng\u1eeda, m\u1edf r\u1ed9ng hai ch\u00e2n, l\u00f2ng b\u00e0n ch\u00e2n ch\u1ea1m nhau v\u00e0 \u0111\u1ea9y h\u00f4ng l\u00ean nhanh ch\u00f3ng. \u0110\u1ed9ng t\u00e1c n\u00e0y nh\u1eafm v\u00e0o Gluteus Maximus, gi\u00fap c\u1ea3i thi\u1ec7n v\u00f2ng 3 nhanh ch\u00f3ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Walking Lunges l\u00e0 b\u00e0i t\u1eadp \u0111\u1ed9ng, trong \u0111\u00f3 b\u1ea1n b\u01b0\u1edbc li\u00ean t\u1ee5c v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c Lunges \u1edf m\u1ed7i b\u01b0\u1edbc. \u0110\u00e2y l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed9 b\u1ec1n cho c\u01a1 m\u00f4ng v\u00e0 \u0111\u00f9i tr\u01b0\u1edbc, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n<\/li>\n<\/ul>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67c6fc4c35c9835e9967696c,67c52db812e83a207752556e,67c6fef3db34914bd7377c25 {{{\/productpreview_grid}}}<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">L\u1ecbch t\u1eadp t\u0103ng k\u00edch th\u01b0\u1edbc v\u00f2ng 3 cho n\u1eef<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u00f2ng 3 s\u0103n ch\u1eafc v\u00e0 \u0111\u1ea7y \u0111\u1eb7n, vi\u1ec7c x\u00e2y d\u1ef1ng m\u1ed9t l\u1ecbch t\u1eadp luy\u1ec7n khoa h\u1ecdc v\u00e0 ph\u00f9 h\u1ee3p l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 h\u01b0\u1edbng d\u1eabn chi ti\u1ebft v\u1ec1 nguy\u00ean t\u1eafc x\u00e2y d\u1ef1ng l\u1ecbch t\u1eadp v\u00e0 c\u00e1c m\u1eabu l\u1ecbch t\u1eadp tham kh\u1ea3o.<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">1. Nguy\u00ean t\u1eafc x\u00e2y d\u1ef1ng l\u1ecbch t\u1eadp<\/h3>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>T\u1ea7n su\u1ea5t:<\/strong> \u0110\u1ec3 c\u01a1 m\u00f4ng ph\u00e1t tri\u1ec3n hi\u1ec7u qu\u1ea3, n\u00ean t\u1eadp luy\u1ec7n 2-3 bu\u1ed5i m\u1ed7i tu\u1ea7n, \u0111\u1ea3m b\u1ea3o c\u00f3 ng\u00e0y ngh\u1ec9 xen k\u1ebd \u0111\u1ec3 c\u01a1 b\u1eafp c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i v\u00e0 ph\u00e1t tri\u1ec3n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Th\u1eddi gian ngh\u1ec9 gi\u1eefa c\u00e1c hi\u1ec7p:<\/strong> Ngh\u1ec9 t\u1eeb 60-90 gi\u00e2y gi\u1eefa c\u00e1c hi\u1ec7p \u0111\u1ec3 duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n v\u00e0 gi\u00fap c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i t\u1ea1m th\u1eddi.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>K\u1ebft h\u1ee3p c\u00e1c nh\u00f3m c\u01a1: <\/strong>\u0110\u1ec3 c\u01a1 th\u1ec3 ph\u00e1t tri\u1ec3n c\u00e2n \u0111\u1ed1i, n\u00ean k\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n c\u01a1 m\u00f4ng v\u1edbi c\u00e1c nh\u00f3m c\u01a1 kh\u00e1c nh\u01b0 \u0111\u00f9i, b\u1eafp ch\u00e2n ho\u1eb7c to\u00e0n th\u00e2n. Vi\u1ec7c n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap v\u00f2ng 3 ph\u00e1t tri\u1ec3n m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">2. L\u1ecbch t\u1eadp m\u1eabu 3 bu\u1ed5i\/tu\u1ea7n<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">D\u01b0\u1edbi \u0111\u00e2y l\u00e0 l\u1ecbch t\u1eadp tham kh\u1ea3o cho 3 bu\u1ed5i m\u1ed7i tu\u1ea7n, t\u1eadp trung v\u00e0o vi\u1ec7c t\u0103ng k\u00edch th\u01b0\u1edbc v\u00f2ng 3 v\u00e0 k\u1ebft h\u1ee3p v\u1edbi c\u00e1c nh\u00f3m c\u01a1 li\u00ean quan:<\/p>\n<div dir=\"ltr\" style=\"text-align: justify;\" align=\"left\">\n<table style=\"width: 99.5225%; height: 870.333px; border-collapse: collapse; border-width: 3px; border-style: solid;\" border=\"1\">\n<colgroup>\n<col style=\"width: 11.7576%;\" width=\"66\" \/>\n<col style=\"width: 31.0367%;\" width=\"174\" \/>\n<col style=\"width: 13.1841%;\" width=\"74\" \/>\n<col style=\"width: 20.8352%;\" width=\"117\" \/>\n<col style=\"width: 23.1695%;\" width=\"130\" \/><\/colgroup>\n<tbody>\n<tr style=\"height: 54.3958px;\">\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\"><strong>Bu\u1ed5i<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\"><strong>B\u00e0i t\u1eadp<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\"><strong>S\u1ed1 hi\u1ec7p<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\"><strong>S\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\"><strong>Th\u1eddi gian ngh\u1ec9<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.3958px;\">\n<td style=\"text-align: center; height: 271.979px; border-width: 3px;\" rowspan=\"5\">\n<p dir=\"ltr\"><strong>Bu\u1ed5i 1<\/strong><\/p>\n<\/td>\n<td style=\"height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">Squat<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">10-12<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.3958px;\">\n<td style=\"height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">Lunges<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">12 m\u1ed7i ch\u00e2n<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.3958px;\">\n<td style=\"height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">Leg Press<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">10-12<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.3958px;\">\n<td style=\"height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">Leg Extension<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">12-15<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.3958px;\">\n<td style=\"height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">Glute Bridge<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">15<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.3958px;\">\n<td style=\"text-align: center; height: 271.979px; border-width: 3px;\" rowspan=\"5\">\n<p dir=\"ltr\"><strong>Bu\u1ed5i 2<\/strong><\/p>\n<\/td>\n<td style=\"height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">Deadlift<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">8-10<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.3958px;\">\n<td style=\"height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">Romanian Deadlift<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">10-12<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.3958px;\">\n<td style=\"height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">Hamstring Curl<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">12-15<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.3958px;\">\n<td style=\"height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">Hip Thrust<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">10-12<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.3958px;\">\n<td style=\"height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">Donkey Kicks<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">15 m\u1ed7i ch\u00e2n<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.3958px;\">\n<td style=\"text-align: center; height: 271.979px; border-width: 3px;\" rowspan=\"5\">\n<p dir=\"ltr\"><strong>Bu\u1ed5i 3<\/strong><\/p>\n<\/td>\n<td style=\"height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">Front Squat<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">10-12<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.3958px;\">\n<td style=\"height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">Step-Up<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">12 m\u1ed7i ch\u00e2n<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.3958px;\">\n<td style=\"height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">Bulgarian Split Squat<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">10 m\u1ed7i ch\u00e2n<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.3958px;\">\n<td style=\"height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">Cable Kickbacks<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">15 m\u1ed7i ch\u00e2n<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.3958px;\">\n<td style=\"height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">Plank<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">60 gi\u00e2y<\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.3958px; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><strong>2. L\u1ecbch t\u1eadp m\u1eabu 5 bu\u1ed5i\/tu\u1ea7n<\/strong><\/h3>\n<p>\u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi t\u1eadp l\u00e2u n\u0103m ho\u1eb7c mu\u1ed1n th\u1eed th\u00e1ch b\u1ea3n th\u00e2n. Sau \u0111\u00e2y l\u00e0 l\u1ecbch t\u1eadp d\u00e0i h\u01a1i h\u01a1n cho b\u1ea1n:<\/p>\n<div dir=\"ltr\" style=\"text-align: justify;\" align=\"left\">\n<table style=\"width: 99.4827%; border-collapse: collapse; border-width: 3px; border-style: solid;\" border=\"1\">\n<colgroup>\n<col style=\"width: 12.0596%;\" width=\"68\" \/>\n<col style=\"width: 28.6307%;\" width=\"161\" \/>\n<col style=\"width: 13.6646%;\" width=\"77\" \/>\n<col style=\"width: 21.473%;\" width=\"121\" \/>\n<col style=\"width: 24.1626%;\" width=\"136\" \/><\/colgroup>\n<tbody>\n<tr>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\"><strong>Bu\u1ed5i<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\"><strong>B\u00e0i t\u1eadp<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\"><strong>S\u1ed1 hi\u1ec7p<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\"><strong>S\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\"><strong>Th\u1eddi gian ngh\u1ec9<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 3px;\" rowspan=\"5\">\n<p dir=\"ltr\"><strong>Bu\u1ed5i 1<\/strong><\/p>\n<\/td>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Squat<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">8-10<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Leg Press<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">10-12<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Lunges<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">12 m\u1ed7i ch\u00e2n<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Leg Extension<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">12-15<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Calf Raise<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">15-20<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 3px;\" rowspan=\"5\">\n<p dir=\"ltr\"><strong>Bu\u1ed5i 2<\/strong><\/p>\n<\/td>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Bench Press<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">8-10<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Shoulder Press<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">10-12<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Bicep Curl<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">12-15<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Tricep Extension<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">12-15<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Lateral Raise<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">15<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 3px;\" rowspan=\"5\">\n<p dir=\"ltr\"><strong>Bu\u1ed5i 3<\/strong><\/p>\n<\/td>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Deadlift<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">8-10<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Romanian Deadlift<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">10-12<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Hamstring Curl<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">12-15<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Hip Thrust<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">10-12<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Fire Hydrants<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">15 m\u1ed7i ch\u00e2n<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 3px;\" rowspan=\"5\">\n<p dir=\"ltr\"><strong>Bu\u1ed5i 4<\/strong><\/p>\n<\/td>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Pull-Up<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">6-8<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Dumbbell Row<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">10-12<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Plank<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60 gi\u00e2y<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Russian Twist<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">20 l\u1ea7n<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Bicycle Crunch<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">15 m\u1ed7i b\u00ean<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 3px;\" rowspan=\"5\">\n<p dir=\"ltr\"><strong>Bu\u1ed5i 5<\/strong><\/p>\n<\/td>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Hip Thrust<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">10-12<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Glute Bridge<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">15<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Donkey Kicks<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">15 m\u1ed7i ch\u00e2n<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Fire Hydrants<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">15 m\u1ed7i ch\u00e2n<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 3px;\">\n<p dir=\"ltr\">Frog Pumps<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">20<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 3px;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p dir=\"ltr\" style=\"text-align: justify;\">L\u01b0u \u00fd r\u1eb1ng c\u00e1c l\u1ecbch t\u1eadp n\u00e0y ch\u1ec9 mang t\u00ednh ch\u1ea5t tham kh\u1ea3o. \u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t, b\u1ea1n n\u00ean \u0111i\u1ec1u ch\u1ec9nh ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng v\u00e0 m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n, \u0111\u1ed3ng th\u1eddi tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a hu\u1ea5n luy\u1ec7n vi\u00ean chuy\u00ean nghi\u1ec7p.<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ed7 tr\u1ee3 t\u0103ng k\u00edch th\u01b0\u1edbc v\u00f2ng 3<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ec3 t\u0103ng k\u00edch th\u01b0\u1edbc v\u00f2ng 3 hi\u1ec7u qu\u1ea3, vi\u1ec7c k\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd v\u1edbi luy\u1ec7n t\u1eadp l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 g\u1ee3i \u00fd v\u1ec1 c\u00e1c nh\u00f3m th\u1ef1c ph\u1ea9m h\u1ed7 tr\u1ee3 ph\u00e1t tri\u1ec3n c\u01a1 m\u00f4ng:<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">1. B\u1ed5 sung protein<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Protein \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong vi\u1ec7c x\u00e2y d\u1ef1ng v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp, gi\u00fap v\u00f2ng 3 tr\u1edf n\u00ean s\u0103n ch\u1eafc v\u00e0 \u0111\u1ea7y \u0111\u1eb7n h\u01a1n. C\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u protein bao g\u1ed3m th\u1ecbt n\u1ea1c, c\u00e1, tr\u1ee9ng, s\u1eefa, c\u00e1c lo\u1ea1i \u0111\u1eadu, whey protein v\u00e0 s\u1eefa chua Hy L\u1ea1p.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/tap-gym-cho-nu-tang-vong-3_(2).png\" alt=\"Protein r\u1ea5t quan tr\u1ecdng trong vi\u1ec7c x\u00e2y d\u1ef1ng c\u01a1 m\u00f4ng\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Protein r\u1ea5t quan tr\u1ecdng trong vi\u1ec7c x\u00e2y d\u1ef1ng c\u01a1 m\u00f4ng<\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">2. Carbohydrate t\u1ed1t<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Carbohydrate cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3, h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp. Ngu\u1ed3n carbohydrate t\u1ed1t bao g\u1ed3m g\u1ea1o l\u1ee9t, y\u1ebfn m\u1ea1ch, khoai lang v\u00e0 quinoa.<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">3. Ch\u1ea5t b\u00e9o t\u1ed1t<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh h\u1ed7 tr\u1ee3 s\u1ea3n xu\u1ea5t hormone v\u00e0 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3. C\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t b\u00e9o t\u1ed1t bao g\u1ed3m qu\u1ea3 b\u01a1, c\u00e1c lo\u1ea1i h\u1ea1t, d\u1ea7u \u00f4 liu v\u00e0 d\u1ea7u c\u00e1.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/tap-gym-cho-nu-tang-vong-3_(3).png\" alt=\"C\u1ea7n ph\u1ea3i b\u1ed5 sung th\u00eam ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>C\u1ea7n ph\u1ea3i b\u1ed5 sung th\u00eam ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 v\u00ed d\u1ee5 v\u1ec1 b\u1eefa \u0103n gi\u00e0u dinh d\u01b0\u1ee1ng h\u1ed7 tr\u1ee3 t\u0103ng c\u01a1 m\u00f4ng:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u1eefa s\u00e1ng: <\/strong>Y\u1ebfn m\u1ea1ch n\u1ea5u v\u1edbi s\u1eefa, k\u00e8m theo m\u1ed9t qu\u1ea3 tr\u1ee9ng lu\u1ed9c v\u00e0 m\u1ed9t \u00edt qu\u1ea3 b\u01a1.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u1eefa tr\u01b0a:<\/strong> \u1ee8c g\u00e0 n\u01b0\u1edbng, \u0103n k\u00e8m v\u1edbi khoai lang v\u00e0 rau xanh.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u1eefa t\u1ed1i:<\/strong> C\u00e1 h\u1ed3i \u00e1p ch\u1ea3o, d\u00f9ng v\u1edbi quinoa v\u00e0 salad rau c\u1ee7.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u1eefa ph\u1ee5:<\/strong> S\u1eefa chua Hy L\u1ea1p tr\u1ed9n v\u1edbi c\u00e1c lo\u1ea1i h\u1ea1t v\u00e0 m\u1ed9t \u00edt m\u1eadt ong.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">K\u1ebft h\u1ee3p c\u00e1c b\u1eefa \u0103n gi\u00e0u dinh d\u01b0\u1ee1ng v\u1edbi ch\u1ebf \u0111\u1ed9 luy\u1ec7n t\u1eadp ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u00f2ng 3 nh\u01b0 mong mu\u1ed1n.<\/p>\n<div data-page-id=\"OpQ6dgfokoXttBxgHqOlpEk2gef\" data-lark-html-role=\"root\" data-docx-has-block-data=\"false\">\n<div class=\"ace-line ace-line old-record-id-KPkKdm5pmozPz4xOdVAlSz6fgjt\">{{{infobox}}} 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\" data-lark-is-custom=\"true\">Qu\u1ea7n Legging<\/a> c\u1ee7a Coolmate ngay nh\u00e9! {{{\/infobox}}} {{{productpreview_grid title=&#8221;&#8221;}}} 67d1588dccca20173d2e29ee{{{\/productpreview_grid}}}<\/div>\n<\/div>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">L\u01b0u y khi t\u1eadp luy\u1ec7n<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u trong vi\u1ec7c t\u0103ng k\u00edch th\u01b0\u1edbc v\u00f2ng 3, b\u1ea1n c\u1ea7n l\u01b0u \u00fd m\u1ed9t s\u1ed1 \u0111i\u1ec3m quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n nh\u01b0 sau:<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">1. Kh\u1edfi \u0111\u1ed9ng k\u1ef9<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u b\u1ea5t k\u1ef3 bu\u1ed5i t\u1eadp n\u00e0o, vi\u1ec7c kh\u1edfi \u0111\u1ed9ng k\u1ef9 l\u01b0\u1ee1ng gi\u00fap l\u00e0m n\u00f3ng c\u01a1 th\u1ec3, t\u0103ng l\u01b0u l\u01b0\u1ee3ng m\u00e1u \u0111\u1ebfn c\u00e1c c\u01a1 v\u00e0 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 ho\u1eb7c b\u00e0i t\u1eadp cardio nh\u1eb9 nh\u00e0ng trong 5-10 ph\u00fat.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/tap-gym-cho-nu-tang-vong-3_(4).png\" alt=\"L\u01b0u \u00fd kh\u1edfi \u0111\u1ed9ng th\u1eadt k\u1ef9 tr\u01b0\u1edbc khi t\u1eadp\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>L\u01b0u \u00fd kh\u1edfi \u0111\u1ed9ng th\u1eadt k\u1ef9 tr\u01b0\u1edbc khi t\u1eadp<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: left;\"><em>{{{infobox}}} <\/em><strong>&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/www.coolmate.me\/blog\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836\" target=\"_blank\" rel=\"noopener\">C\u00e1c b\u00e0i kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi t\u1eadp gym trong 5 ph\u00fat hi\u1ec7u qu\u1ea3 cao<\/a><em> {{{\/infobox}}}<\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">2. Th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">K\u1ef9 thu\u1eadt ch\u00ednh x\u00e1c quan tr\u1ecdng h\u01a1n vi\u1ec7c n\u00e2ng m\u1ee9c t\u1ea1 n\u1eb7ng. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u00fang c\u00e1ch \u0111\u1ea3m b\u1ea3o c\u01a1 m\u00f4ng \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t hi\u1ec7u qu\u1ea3 v\u00e0 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng. N\u1ebfu b\u1ea1n ch\u01b0a ch\u1eafc ch\u1eafn v\u1ec1 k\u1ef9 thu\u1eadt, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a hu\u1ea5n luy\u1ec7n vi\u00ean chuy\u00ean nghi\u1ec7p \u0111\u1ec3 \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn c\u1ee5 th\u1ec3.<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">3. T\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9, m\u1ee9c t\u1ea1<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u00c1p d\u1ee5ng nguy\u00ean t\u1eafc Progressive Overload, t\u1ee9c l\u00e0 t\u0103ng d\u1ea7n kh\u1ed1i l\u01b0\u1ee3ng t\u1ea1 ho\u1eb7c c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n theo th\u1eddi gian, gi\u00fap c\u01a1 b\u1eafp ph\u00e1t tri\u1ec3n li\u00ean t\u1ee5c v\u00e0 tr\u00e1nh t\u00ecnh tr\u1ea1ng ch\u1eefng l\u1ea1i. H\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 \u0111i\u1ec1u ch\u1ec9nh m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea3 n\u0103ng c\u1ee7a m\u00ecnh.<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">4. L\u1eafng nghe c\u01a1 th\u1ec3<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Ngh\u1ec9 ng\u01a1i khi c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi ho\u1eb7c c\u00f3 d\u1ea5u hi\u1ec7u \u0111au nh\u1ee9c kh\u00f4ng b\u00ecnh th\u01b0\u1eddng. Vi\u1ec7c t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng v\u00e0 \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn s\u1ee9c kh\u1ecfe. \u0110\u1ea3m b\u1ea3o b\u1ea1n c\u00f3 \u0111\u1ee7 th\u1eddi gian ngh\u1ec9 ng\u01a1i gi\u1eefa c\u00e1c bu\u1ed5i t\u1eadp \u0111\u1ec3 c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i v\u00e0 ph\u00e1t tri\u1ec3n.<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">5. Ki\u00ean tr\u00ec t\u1eadp luy\u1ec7n<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Vi\u1ec7c t\u0103ng k\u00edch th\u01b0\u1edbc v\u00f2ng 3 \u0111\u00f2i h\u1ecfi th\u1eddi gian v\u00e0 s\u1ef1 ki\u00ean tr\u00ec. K\u1ebft qu\u1ea3 s\u1ebd kh\u00f4ng \u0111\u1ebfn ngay l\u1eadp t\u1ee9c, nh\u01b0ng v\u1edbi s\u1ef1 n\u1ed7 l\u1ef1c v\u00e0 duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n, b\u1ea1n s\u1ebd \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau mong mu\u1ed1n. H\u00e3y k\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p l\u00fd v\u00e0 l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh \u0111\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh n\u00e0y.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/tap-gym-cho-nu-tang-vong-3_(5).png\" alt=\"Ki\u00ean tr\u00ec t\u1eadp luy\u1ec7n \u0111\u1ec3 \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Ki\u00ean tr\u00ec t\u1eadp luy\u1ec7n \u0111\u1ec3 \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t<\/em><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">K\u1ebft lu\u1eadn<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Vi\u1ec7c s\u1edf h\u1eefu m\u1ed9t v\u00f2ng 3 s\u0103n ch\u1eafc, \u0111\u1ea7y \u0111\u1eb7n kh\u00f4ng c\u00f2n l\u00e0 \u0111i\u1ec1u xa v\u1eddi n\u1ebfu b\u1ea1n \u00e1p d\u1ee5ng \u0111\u00fang ph\u01b0\u01a1ng ph\u00e1p. H\u00e3y b\u1eaft \u0111\u1ea7u t\u1eeb h\u00f4m nay, k\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n v\u00e0 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd \u0111\u1ec3 s\u1edbm th\u1ea5y \u0111\u01b0\u1ee3c s\u1ef1 thay \u0111\u1ed5i r\u00f5 r\u1ec7t!<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">V\u00e0 \u0111\u1eebng qu\u00ean gh\u00e9 qua <a href=\"https:\/\/www.coolmate.me\/blog\" target=\"_blank\" rel=\"noopener\"><strong>CoolBlog<\/strong><\/a> \u0111\u1ec3 kh\u00e1m ph\u00e1 th\u00eam nhi\u1ec1u m\u1eb9o t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 n\u1eefa nh\u00e9!<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}}<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>&gt;&gt; Xem th\u00eam c\u00e1c b\u00e0i t\u1eadp \u0111\u1ec3 t\u0103ng k\u00edch c\u1ee1 v\u00f2ng 3 t\u1ea1i:<\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/11-bai-tap-gym-than-duoi-cho-nu-de-thuc-hien-hieu-qua-cao-4795\" target=\"_blank\" rel=\"noopener\">11 b\u00e0i t\u1eadp gym th\u00e2n d\u01b0\u1edbi cho n\u1eef d\u1ec5 th\u1ef1c hi\u1ec7n, hi\u1ec7u qu\u1ea3 cao<\/a><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/tap-mong-voi-ta-don-2846\" target=\"_blank\" rel=\"noopener\">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><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u00f2ng 3 s\u0103n ch\u1eafc, n\u1edf nang lu\u00f4n l\u00e0 m\u1ed9t trong nh\u1eefng chu\u1ea9n m\u1ef1c h\u00ecnh th\u1ec3 h\u1ea5p d\u1eabn v\u00e0 cu\u1ed1n h\u00fat c\u1ee7a ph\u00e1i \u0111\u1eb9p. Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y, kh\u00f4ng ch\u1ec9 c\u1ea7n s\u1ef1 ki\u00ean tr\u00ec m\u00e0 c\u00f2n ph\u1ea3i \u00e1p d\u1ee5ng \u0111\u00fang ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n. N\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm c\u00e1ch \u0111\u1ec3 c\u1ea3i thi\u1ec7n&#8230;<\/p>\n","protected":false},"author":108,"featured_media":17032,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[39,41],"tags":[],"class_list":["post-3860","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gym","category-tips-the-hinh"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3860","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\/108"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=3860"}],"version-history":[{"count":4,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3860\/revisions"}],"predecessor-version":[{"id":41598,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3860\/revisions\/41598"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/17032"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=3860"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=3860"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=3860"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}