{"id":3862,"date":"2024-12-23T01:49:46","date_gmt":"2024-12-22T18:49:46","guid":{"rendered":"https:\/\/blog.coolmate.me\/bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru-4809-3862"},"modified":"2026-01-03T19:41:14","modified_gmt":"2026-01-03T12:41:14","slug":"bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru-4809","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru-4809","title":{"rendered":"16 b\u00e0i t\u1eadp gym cho n\u1eef t\u0103ng v\u00f2ng 1 s\u0103n ch\u1eafc, quy\u1ebfn r\u0169"},"content":{"rendered":"<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Trong <\/span><\/strong>h\u00e0nh tr\u00ecnh ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe v\u00e0 ho\u00e0n thi\u1ec7n v\u00f3c d\u00e1ng, m\u1ed9t trong nh\u1eefng m\u1ee5c ti\u00eau m\u00e0 nhi\u1ec1u ch\u1ecb em ph\u1ee5 n\u1eef \u0111\u1eb7t ra ch\u00ednh l\u00e0 c\u1ea3i thi\u1ec7n v\u00f2ng 1 s\u0103n ch\u1eafc v\u00e0 \u0111\u1ea7y \u0111\u1eb7n h\u01a1n. Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 n\u00e0y kh\u00f4ng ch\u1ec9 d\u1ef1a v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, m\u00e0 c\u00f2n c\u1ea7n \u0111\u1ebfn s\u1ef1 h\u1ed7 tr\u1ee3 t\u1eeb c\u00e1c b\u00e0i t\u1eadp luy\u1ec7n. Trong b\u00e0i vi\u1ebft n\u00e0y,\u00a0<a href=\"https:\/\/www.coolmate.me\/\">Coolmate<\/a> s\u1ebd m\u00e1ch b\u1ea1n 16 b\u00e0i t\u1eadp gym cho n\u1eef t\u0103ng v\u00f2ng 1 hi\u1ec7u qu\u1ea3, s\u0103n ch\u1eafc m\u1ed9t c\u00e1ch khoa h\u1ecdc.<\/p>\n<h2 dir=\"ltr\">C\u1ea5u t\u1ea1o c\u01a1 b\u1ea3n c\u1ee7a v\u00f2ng 1 v\u00e0 c\u00e1ch c\u00e1c b\u00e0i t\u1eadp t\u00e1c \u0111\u1ed9ng<\/h2>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 12pt; margin-bottom: 2pt;\">Gi\u1ea3i th\u00edch ng\u1eafn g\u1ecdn v\u1ec1 c\u1ea5u t\u1ea1o c\u1ee7a ng\u1ef1<strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">c<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_764.jpg\" alt=\"V\u00f2ng 1 \u0111\u01b0\u1ee3c c\u1ea5u t\u1ea1o t\u1eeb 3 ph\u1ea7n \" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">V\u00f2ng 1 \u0111\u01b0\u1ee3c c\u1ea5u t\u1ea1o t\u1eeb 3 ph\u1ea7n <\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">V\u00f2ng 1 c\u1ee7a ph\u1ee5<\/span><\/strong> n\u1eef \u0111\u01b0\u1ee3c c\u1ea5u t\u1ea1o t\u1eeb m\u00f4 m\u1ee1, m\u00f4 tuy\u1ebfn v\u00fa v\u00e0 c\u01a1 ng\u1ef1c:<\/p>\n<ul>\n<li dir=\"ltr\">M\u00f4 m\u1ee1: Chi\u1ebfm ph\u1ea7n l\u1edbn kh\u1ed1i l\u01b0\u1ee3ng c\u1ee7a v\u00f2ng 1, gi\u00fap t\u1ea1o h\u00ecnh d\u00e1ng v\u00e0 \u0111\u1ed9 \u0111\u1ea7y \u0111\u1eb7n. M\u00f4 m\u1ee1 kh\u00f4ng c\u00f3 kh\u1ea3 n\u0103ng n\u00e2ng \u0111\u1ee1 c\u01a1 th\u1ec3 m\u00e0 ch\u1ec9 g\u00f3p ph\u1ea7n v\u00e0o v\u1ebb ngo\u00e0i c\u1ee7a ng\u1ef1c.<\/li>\n<li dir=\"ltr\">M\u00f4 tuy\u1ebfn: Ch\u1ee9a c\u00e1c tuy\u1ebfn s\u1eefa, gi\u00fap ti\u1ebft s\u1eefa trong th\u1eddi k\u1ef3 cho con b\u00fa. M\u00f4 n\u00e0y \u00edt \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn h\u00ecnh d\u00e1ng hay \u0111\u1ed9 s\u0103n ch\u1eafc c\u1ee7a v\u00f2ng 1.<\/li>\n<li dir=\"ltr\">C\u01a1 ng\u1ef1c (Pectoralis major): L\u00e0 c\u01a1 ch\u00ednh gi\u00fap n\u00e2ng \u0111\u1ee1 ng\u1ef1c v\u00e0 c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c t\u1ea1o s\u1ef1 s\u0103n ch\u1eafc v\u00e0 c\u1ea3i thi\u1ec7n h\u00ecnh d\u00e1ng c\u1ee7a v\u00f2ng 1.<\/li>\n<\/ul>\n<p>{{{infobox}}}<em>&gt;&gt;&gt; Kh\u00e1m ph\u00e1 ngay BST\u00a0<a title=\"\u0111\u1ed3 th\u1ec3 thao n\u1eef\" href=\"https:\/\/www.coolmate.me\/collection\/the-thao-chung-nu\" target=\"_blank\" rel=\"nofollow noopener\">\u0111\u1ed3 th\u1ec3 thao n\u1eef<\/a> n\u0103ng \u0111\u1ed9ng v\u00e0 tho\u1ea3i m\u00e1i c\u1ee7a Coolmate!<\/em>\u00a0 {{{\/infobox}}}<\/p>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67e0e82258ff9235c23e568e,67bc1c4aecc61332842a8b94,67d4078add19bb6dae5b9056 {{{\/productpreview_grid}}}<\/p>\n<h3 dir=\"ltr\">C\u01a1 ch\u1ebf t\u00e1c \u0111\u1ed9ng c\u1ee7a c\u00e1c b\u00e0i t\u1eadp \u0111\u1ebfn c\u01a1 ng\u1ef1c<\/h3>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_759.jpg\" alt=\"C\u00e1c b\u00e0i t\u1eadp gym kh\u00f4ng l\u00e0m t\u0103ng m\u00f4 m\u1ee1 hay m\u00f4 tuy\u1ebfn nh\u01b0ng l\u1ea1i t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn c\u01a1 ng\u1ef1c\u00a0\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u00e0i t\u1eadp gym kh\u00f4ng l\u00e0m t\u0103ng m\u00f4 m\u1ee1 hay m\u00f4 tuy\u1ebfn nh\u01b0ng l\u1ea1i t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn c\u01a1 ng\u1ef1c\u00a0<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u00e0i t\u1eadp t\u1eadp trung v\u00e0o c\u01a1 ng\u1ef1c, nh\u01b0 \u0111\u1ea9y ng\u1ef1c, h\u00edt \u0111\u1ea5t, hay c\u00e1c b\u00e0i t\u1eadp s\u1eed d\u1ee5ng t\u1ea1, gi\u00fap ph\u00e1t tri\u1ec3n c\u01a1 ng\u1ef1c (pectoralis major). Khi c\u01a1 ng\u1ef1c ph\u00e1t tri\u1ec3n, n\u00f3 s\u1ebd gi\u00fap n\u00e2ng \u0111\u1ee1 v\u00f2ng 1 v\u00e0 t\u1ea1o h\u00ecnh d\u00e1ng s\u0103n ch\u1eafc.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u1eb1ng vi\u1ec7c t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed9 \u0111\u00e0n h\u1ed3i c\u1ee7a c\u01a1 ng\u1ef1c, c\u00e1c b\u00e0i t\u1eadp n\u00e0y gi\u00fap v\u00f2ng 1 kh\u00f4ng ch\u1ec9 s\u0103n ch\u1eafc m\u00e0 c\u00f2n n\u00e2ng cao \u0111\u1ed9 c\u0103ng v\u00e0 \u0111\u1ed9 v\u1eefng ch\u1eafc, t\u1ea1o n\u00ean s\u1ef1 t\u1ef1 nhi\u00ean v\u00e0 th\u1ea9m m\u1ef9 h\u01a1n cho v\u00f9ng ng\u1ef1c.<\/span><\/strong><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">{{{infobox}}} &gt;&gt;&gt; Xem th\u00eam: <\/span><a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/blog\/30-ngay-thu-thach-thay-doi-ban-than-cho-nu-ngay-tai-nha-4740\"><span style=\"color: #1155cc; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">30 ng\u00e0y th\u1eed th\u00e1ch thay \u0111\u1ed5i b\u1ea3n th\u00e2n cho n\u1eef ngay t\u1ea1i nh\u00e0<\/span><\/a><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> {{{\/infobox}}}<\/span><\/strong><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 6pt;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u00e0i t\u1eadp gym cho n\u1eef t\u0103ng v\u00f2ng 1 hi\u1ec7u qu\u1ea3<\/span><\/strong><\/h2>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 12pt; margin-bottom: 2pt;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #434343; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u00e0i t\u1eadp t\u1ea1i nh\u00e0<\/span><\/strong><\/h3>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 12pt; margin-bottom: 12pt;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ed1ng \u0111\u1ea9y (Push-up)<\/span><\/strong><\/h3>\n<p dir=\"ltr\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_294.jpg\" alt=\"Ch\u1ed1ng \u0111\u1ea9y l\u00e0 b\u00e0i t\u1eadp s\u1eed d\u1ee5ng tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, gi\u00fap ph\u00e1t tri\u1ec3n c\u01a1 ng\u1ef1c, c\u01a1 vai v\u00e0 c\u01a1 tay\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ed1ng \u0111\u1ea9y l\u00e0 b\u00e0i t\u1eadp s\u1eed d\u1ee5ng tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, gi\u00fap ph\u00e1t tri\u1ec3n c\u01a1 ng\u1ef1c, c\u01a1 vai v\u00e0 c\u01a1 tay<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf n\u1eb1m s\u1ea5p, hai tay \u0111\u1eb7t r\u1ed9ng b\u1eb1ng vai.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: \u0110\u1ea9y c\u01a1 th\u1ec3 l\u00ean v\u00e0 h\u1ea1 xu\u1ed1ng b\u1eb1ng c\u00e1ch u\u1ed1n cong khu\u1ef7u tay, \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 3: Gi\u1eef l\u01b0ng th\u1eb3ng v\u00e0 kh\u00f4ng cong ng\u01b0\u1eddi.\u00a0<\/span><\/strong><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea7n su\u1ea5t: <\/span><\/strong><span style=\"font-weight: normal;\"><span style=\"color: #000000; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">3-4 sets, m\u1ed7i set t\u1eeb 10-15 l\u1ea7n.<\/span><\/span><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ed1ng \u0111\u1ea9y c\u01a1 b\u1ea3n<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_532.jpg\" alt=\"Ch\u1ed1ng \u0111\u1ea9y c\u01a1 b\u1ea3n\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u00e0i t\u1eadp n\u00e0y ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u\u00a0<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: \u0110\u1ee9ng c\u00e1ch t\u01b0\u1eddng kho\u1ea3ng 1 b\u01b0\u1edbc ch\u00e2n, hai tay ch\u1ed1ng v\u00e0o t\u01b0\u1eddng ngang ng\u1ef1c.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: H\u1ea1 ng\u01b0\u1eddi v\u1ec1 ph\u00eda t\u01b0\u1eddng v\u00e0 \u0111\u1ea9y ng\u01b0\u1ee3c l\u1ea1i.<\/span><\/strong><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea7n su\u1ea5t: <\/span><\/strong><span style=\"font-weight: normal;\"><span style=\"color: #000000; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">3 sets, m\u1ed7i set t\u1eeb 8-12 l\u1ea7n.<\/span><\/span><\/p>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67cebfe291f92744585d18bb,67c52db812e83a207752556e {{{\/productpreview_grid}}}<\/p>\n<p>&nbsp;<\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-1c84b457-7fff-ba14-f9e6-5173f16bbe98\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ed1ng \u0111\u1ea9y t\u01b0\u1eddng (Wall Push-up)<\/span><\/strong><\/h3>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_501.jpg\" alt=\"Ch\u1ed1ng \u0111\u1ea9y t\u01b0\u1eddng (Wall Push-up)\" width=\"800\" height=\"600\" \/><\/p>\n<p>&nbsp;<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-e79147cb-7fff-e492-a1ba-cffcb15c1f1a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u01b0\u01a1ng t\u1ef1 nh\u01b0 b\u00e0i t\u1eadp ch\u1ed1ng \u0111\u1ea9y, tuy nhi\u00ean ch\u1ed1ng \u0111\u1ea9y t\u01b0\u1eddng ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c mu\u1ed1n gi\u1ea3m \u0111\u1ed9 kh\u00f3<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-e79147cb-7fff-e492-a1ba-cffcb15c1f1a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-e79147cb-7fff-e492-a1ba-cffcb15c1f1a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: \u0110\u1ee9ng c\u00e1ch t\u01b0\u1eddng m\u1ed9t kho\u1ea3ng c\u00e1ch v\u1eeba \u0111\u1ee7, \u0111\u1eb7t tay l\u00ean t\u01b0\u1eddng.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-e79147cb-7fff-e492-a1ba-cffcb15c1f1a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: U\u1ed1n cong khu\u1ef7u tay v\u00e0 h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng v\u1ec1 ph\u00eda t\u01b0\u1eddng, sau \u0111\u00f3 \u0111\u1ea9y c\u01a1 th\u1ec3 v\u1ec1 l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/strong><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-e79147cb-7fff-e492-a1ba-cffcb15c1f1a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea7n su\u1ea5t: <\/span><\/strong><span style=\"font-weight: normal;\"><span style=\"color: #000000; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">3 sets, m\u1ed7i set t\u1eeb 12-15 l\u1ea7n.<\/span><\/span><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-e79147cb-7fff-e492-a1ba-cffcb15c1f1a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ed1ng \u0111\u1ea9y nghi\u00eang (Incline Push-up)<\/span><\/strong><\/h3>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_756.jpg\" alt=\"Ch\u1ed1ng \u0111\u1ea9y nghi\u00eang (Incline Push-up)\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-e79147cb-7fff-e492-a1ba-cffcb15c1f1a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ed1ng \u0111\u1ea9y nghi\u00eang gi\u00fap gi\u1ea3m \u0111\u1ed9 kh\u00f3 v\u00e0 t\u00e1c \u0111\u1ed9ng v\u00e0o ph\u1ea7n c\u01a1 ng\u1ef1c tr\u00ean, l\u00e0m cho v\u00f2ng 1 s\u0103n ch\u1eafc h\u01a1n<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-e79147cb-7fff-e492-a1ba-cffcb15c1f1a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">:<\/span><\/strong><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-e79147cb-7fff-e492-a1ba-cffcb15c1f1a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: \u0110\u1eb7t tay l\u00ean m\u1ed9t b\u1ec1 m\u1eb7t cao (b\u00e0n, gh\u1ebf ho\u1eb7c b\u1eadc thang).<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-e79147cb-7fff-e492-a1ba-cffcb15c1f1a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: H\u1ea1 c\u01a1 th\u1ec3 xu\u1ed1ng v\u00e0 \u0111\u1ea9y l\u00ean, gi\u1eef l\u01b0ng th\u1eb3ng.<\/span><\/strong><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-e79147cb-7fff-e492-a1ba-cffcb15c1f1a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea7n su\u1ea5t<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">: 3-4 sets, m\u1ed7i set t\u1eeb 10-12 l\u1ea7n.<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-e79147cb-7fff-e492-a1ba-cffcb15c1f1a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ed1ng \u0111\u1ea9y ng\u01b0\u1ee3c (Decline Push-up)<\/span><\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_822.jpg\" alt=\"Ch\u1ed1ng \u0111\u1ea9y ng\u01b0\u1ee3c (Decline Push-up)\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-3b9d8c43-7fff-3238-bf19-5650a2142122\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ed1ng \u0111\u1ea9y ng\u01b0\u1ee3c l\u00e0 b\u00e0i t\u1eadp kh\u00e1 kh\u00f3 khi b\u1ea1n ph\u1ea3i \u0111\u1eb7t ch\u00e2n l\u00ean m\u1ed9t b\u1ec1 m\u1eb7t cao h\u01a1n \u0111\u1ec3 t\u1eadp\u00a0<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-3b9d8c43-7fff-3238-bf19-5650a2142122\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-3b9d8c43-7fff-3238-bf19-5650a2142122\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: \u0110\u1eb7t ch\u00e2n l\u00ean m\u1ed9t b\u1ec1 m\u1eb7t cao (gh\u1ebf ho\u1eb7c b\u1eadc thang) v\u00e0 tay tr\u00ean m\u1eb7t \u0111\u1ea5t.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-3b9d8c43-7fff-3238-bf19-5650a2142122\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: H\u1ea1 c\u01a1 th\u1ec3 xu\u1ed1ng v\u00e0 \u0111\u1ea9y l\u00ean, gi\u1eef l\u01b0ng th\u1eb3ng.<\/span><\/strong><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-3b9d8c43-7fff-3238-bf19-5650a2142122\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea7n su\u1ea5t:<\/span><\/strong><span style=\"font-weight: normal;\"><span style=\"color: #000000; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> 3 sets, m\u1ed7i set t\u1eeb 8-10 l\u1ea7n.<\/span><\/span><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-3b9d8c43-7fff-3238-bf19-5650a2142122\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ed1ng \u0111\u1ea9y ki\u1ec3u Hindu (Hindu Push-up)<\/span><\/strong><\/h3>\n<p><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_627.jpg\" alt=\"Ch\u1ed1ng \u0111\u1ea9y ki\u1ec3u Hindu (Hindu Push-up)\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-3b9d8c43-7fff-3238-bf19-5650a2142122\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\">\u00a0<\/span><\/span><\/strong><strong id=\"docs-internal-guid-3b9d8c43-7fff-3238-bf19-5650a2142122\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u00e2y l\u00e0 m\u1ed9t bi\u1ebfn th\u1ec3 c\u1ee7a ch\u1ed1ng \u0111\u1ea9y, k\u1ebft h\u1ee3p v\u1edbi c\u00e1c \u0111\u1ed9ng t\u00e1c k\u00e9o gi\u00e3n v\u00e0 linh ho\u1ea1t, gi\u00fap l\u00e0m s\u0103n ch\u1eafc c\u01a1 ng\u1ef1c v\u00e0 c\u01a1 tay<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-3b9d8c43-7fff-3238-bf19-5650a2142122\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-3b9d8c43-7fff-3238-bf19-5650a2142122\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf \u00fap m\u1eb7t.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-3b9d8c43-7fff-3238-bf19-5650a2142122\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: H\u1ea1 c\u01a1 th\u1ec3 xu\u1ed1ng v\u00e0 \u0111\u01b0a ng\u1ef1c l\u00ean tr\u00ean trong khi du\u1ed7i l\u01b0ng, sau \u0111\u00f3 \u0111\u1ea9y ng\u01b0\u1eddi tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/span><\/strong><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-3b9d8c43-7fff-3238-bf19-5650a2142122\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea7n su\u1ea5t: 3 sets, m\u1ed7i set t\u1eeb 10-15 l\u1ea7n.<\/span><\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-909bd5d4-7fff-ef6d-7e54-bb0c3f51d169\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Plank ch\u1ea1m vai (Plank Shoulder Taps)<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-909bd5d4-7fff-ef6d-7e54-bb0c3f51d169\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_417.jpg\" alt=\"Plank gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh ph\u1ea7n core v\u00e0 c\u01a1 ng\u1ef1c,\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-909bd5d4-7fff-ef6d-7e54-bb0c3f51d169\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Plank gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh ph\u1ea7n core v\u00e0 c\u01a1 ng\u1ef1c, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng \u1ed5n \u0111\u1ecbnh c\u1ee7a c\u01a1 th\u1ec3<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-909bd5d4-7fff-ef6d-7e54-bb0c3f51d169\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-909bd5d4-7fff-ef6d-7e54-bb0c3f51d169\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank cao (\u0111\u1ee9ng tr\u00ean tay v\u00e0 m\u0169i ch\u00e2n).<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-909bd5d4-7fff-ef6d-7e54-bb0c3f51d169\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: Thay phi\u00ean ch\u1ea1m tay ph\u1ea3i v\u00e0o vai tr\u00e1i, sau \u0111\u00f3 ch\u1ea1m tay tr\u00e1i v\u00e0o vai ph\u1ea3i.<\/span><\/strong><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: #000000; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea7n su\u1ea5t: 3 sets, m\u1ed7i set t\u1eeb 20-30 l\u1ea7n (m\u1ed7i tay ch\u1ea1m m\u1ed9t l\u1ea7n t\u00ednh l\u00e0 m\u1ed9t l\u1ea7n).<\/span><\/span><\/p>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67cebd216a2d431d8e0e028f,67c025abb82a4e1cb050955d {{{\/productpreview_grid}}}<\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-909bd5d4-7fff-ef6d-7e54-bb0c3f51d169\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u00e0i t\u1eadp Pullover v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Pullover)<\/span><\/strong><\/h3>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_835.jpg\" alt=\"Pullover l\u00e0\u00a0 b\u00e0i t\u1eadp t\u1eadp trung v\u00e0o c\u01a1 ng\u1ef1c d\u01b0\u1edbi v\u00e0 c\u01a1 l\u01b0ng, t\u0103ng s\u1ef1 s\u0103n ch\u1eafc v\u00f2ng 1\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-909bd5d4-7fff-ef6d-7e54-bb0c3f51d169\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Pullover l\u00e0\u00a0 b\u00e0i t\u1eadp t\u1eadp trung v\u00e0o c\u01a1 ng\u1ef1c d\u01b0\u1edbi v\u00e0 c\u01a1 l\u01b0ng, t\u0103ng s\u1ef1 s\u0103n ch\u1eafc v\u00f2ng 1<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-909bd5d4-7fff-ef6d-7e54-bb0c3f51d169\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">:<\/span><\/strong><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-909bd5d4-7fff-ef6d-7e54-bb0c3f51d169\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: N\u1eb1m tr\u00ean m\u1ed9t b\u0103ng gh\u1ebf ph\u1eb3ng, gi\u1eef m\u1ed9t t\u1ea1 \u0111\u01a1n b\u1eb1ng c\u1ea3 hai tay.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-909bd5d4-7fff-ef6d-7e54-bb0c3f51d169\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: \u0110\u01b0a t\u1ea1 qua \u0111\u1ea7u v\u00e0 k\u00e9o l\u1ea1i v\u1ec1 ph\u00eda ng\u1ef1c.<\/span><\/strong><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: #000000; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><strong>T\u1ea7n su\u1ea5t<\/strong>: 3 sets, m\u1ed7i set t\u1eeb 12-15 l\u1ea7n.<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 12pt; margin-bottom: 2pt;\"><strong id=\"docs-internal-guid-a2645f33-7fff-72ba-06fb-f5eec9b9d929\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u00e0i t\u1eadp t\u1ea1i ph\u00f2ng gym<\/span><\/strong><\/h3>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-a2645f33-7fff-72ba-06fb-f5eec9b9d929\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u00c9p ng\u1ef1c tr\u00ean gh\u1ebf d\u1ed1c (Incline Dumbbell Press\/Barbell Press)<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-a2645f33-7fff-72ba-06fb-f5eec9b9d929\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_147.jpg\" alt=\"B\u00e0i t\u1eadp n\u00e0y \u00e9p ng\u1ef1c nh\u1eb1m t\u00e1c \u0111\u1ed9ng v\u00e0o ph\u1ea7n tr\u00ean c\u1ee7a c\u01a1 ng\u1ef1c v\u00e0 vai, gi\u00fap t\u0103ng k\u00edch th\u01b0\u1edbc v\u00f2ng 1 nhanh ch\u00f3ng\u00a0\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-a2645f33-7fff-72ba-06fb-f5eec9b9d929\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u00e0i t\u1eadp n\u00e0y \u00e9p ng\u1ef1c nh\u1eb1m t\u00e1c \u0111\u1ed9ng v\u00e0o ph\u1ea7n tr\u00ean c\u1ee7a c\u01a1 ng\u1ef1c v\u00e0 vai, gi\u00fap t\u0103ng k\u00edch th\u01b0\u1edbc v\u00f2ng 1 nhanh ch\u00f3ng\u00a0<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-a2645f33-7fff-72ba-06fb-f5eec9b9d929\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">:<\/span><\/strong><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-a2645f33-7fff-72ba-06fb-f5eec9b9d929\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: \u0110i\u1ec1u ch\u1ec9nh gh\u1ebf d\u1ed1c l\u00ean kho\u1ea3ng 30-45 \u0111\u1ed9, n\u1eafm t\u1ea1 (ho\u1eb7c thanh t\u1ea1) v\u1edbi l\u00f2ng b\u00e0n tay h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, gi\u1eef t\u1ea1 ngang ng\u1ef1c.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-a2645f33-7fff-72ba-06fb-f5eec9b9d929\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: \u0110\u1ea9y t\u1ea1 l\u00ean tr\u00ean, th\u1edf ra khi \u0111\u1ea9y v\u00e0 h\u00edt v\u00e0o khi h\u1ea1 xu\u1ed1ng v\u00e0 l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c m\u1ed9t c\u00e1ch ki\u1ec3m so\u00e1t.<\/span><\/strong><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-a2645f33-7fff-72ba-06fb-f5eec9b9d929\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea7n su\u1ea5t<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">: 3-4 sets, m\u1ed7i set 8-12 l\u1ea7n.<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-a2645f33-7fff-72ba-06fb-f5eec9b9d929\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u00c9p ng\u1ef1c tr\u00ean gh\u1ebf ngang (Flat Dumbbell Press\/Barbell Press)<\/span><\/strong><\/h3>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_567.jpg\" alt=\"\u00c9p ng\u1ef1c tr\u00ean gh\u1ebf ngang l\u00e0 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n \u0111\u1ec3 ph\u00e1t tri\u1ec3n to\u00e0n b\u1ed9 c\u01a1 ng\u1ef1c\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-a2645f33-7fff-72ba-06fb-f5eec9b9d929\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u00c9p ng\u1ef1c tr\u00ean gh\u1ebf ngang l\u00e0 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n \u0111\u1ec3 ph\u00e1t tri\u1ec3n to\u00e0n b\u1ed9 c\u01a1 ng\u1ef1c<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-a2645f33-7fff-72ba-06fb-f5eec9b9d929\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">:<\/span><\/strong><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-a2645f33-7fff-72ba-06fb-f5eec9b9d929\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: N\u1eb1m ng\u1eeda tr\u00ean gh\u1ebf ph\u1eb3ng, gi\u1eef t\u1ea1 (ho\u1eb7c thanh t\u1ea1) tr\u00ean ng\u1ef1c.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-a2645f33-7fff-72ba-06fb-f5eec9b9d929\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: \u0110\u1ea9y t\u1ea1 l\u00ean th\u1eb3ng, gi\u1eef tay th\u1eb3ng trong su\u1ed1t \u0111\u1ed9ng t\u00e1c.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-a2645f33-7fff-72ba-06fb-f5eec9b9d929\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 3: H\u1ea1 t\u1ea1 xu\u1ed1ng ngang ng\u1ef1c, sau \u0111\u00f3 \u0111\u1ea9y l\u00ean.<\/span><\/strong><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-a2645f33-7fff-72ba-06fb-f5eec9b9d929\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea7n su\u1ea5t<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">: 3-4 sets, m\u1ed7i set 8-12 l\u1ea7n.<\/span><\/strong><strong id=\"docs-internal-guid-8af92ebb-7fff-d8c0-3e7f-a6bf82fbff6b\" style=\"font-weight: normal;\"><\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-f4fbc907-7fff-e744-e18d-7c5cf321c2b1\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u00c9p ng\u1ef1c tr\u00ean gh\u1ebf d\u1ed1c xu\u1ed1ng (Decline Dumbbell Press\/Barbell Press)<\/span><\/strong><\/h3>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_743.jpg\" alt=\"Decline Dumbbell Press\/Barbell Press l\u00e0 b\u00e0i t\u1eadp ch\u1ee7 y\u1ebfu t\u1eadp trung v\u00e0o c\u01a1 ng\u1ef1c d\u01b0\u1edbi v\u00e0 c\u01a1 vai tr\u01b0\u1edbc,\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><strong id=\"docs-internal-guid-f4fbc907-7fff-e744-e18d-7c5cf321c2b1\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Decline Dumbbell Press\/Barbell Press l\u00e0 b\u00e0i t\u1eadp ch\u1ee7 y\u1ebfu t\u1eadp trung v\u00e0o c\u01a1 ng\u1ef1c d\u01b0\u1edbi v\u00e0 c\u01a1 vai tr\u01b0\u1edbc, \u0111\u1ed3ng th\u1eddi t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u00e1c c\u01a1 \u1ed5n \u0111\u1ecbnh v\u00f9ng th\u00e2n tr\u00ean<\/span><\/strong><\/span><\/strong><strong id=\"docs-internal-guid-f4fbc907-7fff-e744-e18d-7c5cf321c2b1\" style=\"font-weight: normal;\"><\/strong><\/p>\n<p dir=\"ltr\"><strong>H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n<\/strong>:<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">B\u01b0\u1edbc 1: \u0110i\u1ec1u ch\u1ec9nh gh\u1ebf th\u00e0nh g\u00f3c d\u1ed1c xu\u1ed1ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">B\u01b0\u1edbc 2: C\u1ea7m t\u1ea1 (ho\u1eb7c thanh t\u1ea1) v\u1edbi hai tay v\u00e0 \u0111\u1eb7t t\u1ea1 ngang ng\u1ef1c.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">B\u01b0\u1edbc 3: \u0110\u1ea9y t\u1ea1 l\u00ean, sau \u0111\u00f3 h\u1ea1 t\u1ea1 xu\u1ed1ng \u0111\u1ebfn khi ng\u1ef1c h\u01a1i ch\u1ea1m v\u00e0o t\u1ea1.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><strong>T\u1ea7n su\u1ea5t<\/strong>: 3-4 sets, m\u1ed7i set 8-12 l\u1ea7n.<\/span><\/span><\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-04f59dbe-7fff-bfab-355b-066c0cedf192\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u00c9p ng\u1ef1c v\u1edbi m\u00e1y (Chest Press Machine)<\/span><\/strong><\/h3>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_812.jpg\" alt=\"M\u00e1y \u00e9p ng\u1ef1c gi\u00fap t\u1eadp trung v\u00e0o c\u01a1 ng\u1ef1c\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-04f59dbe-7fff-bfab-355b-066c0cedf192\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">M\u00e1y \u00e9p ng\u1ef1c gi\u00fap t\u1eadp trung v\u00e0o c\u01a1 ng\u1ef1c m\u00e0 b\u1ea1n kh\u00f4ng c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec1u k\u1ef9 thu\u1eadt, th\u00edch h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-04f59dbe-7fff-bfab-355b-066c0cedf192\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">:<\/span><\/strong><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-04f59dbe-7fff-bfab-355b-066c0cedf192\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: Ng\u1ed3i tr\u00ean m\u00e1y \u00e9p ng\u1ef1c, \u0111i\u1ec1u ch\u1ec9nh tay c\u1ea7m sao cho ch\u00fang \u1edf ngang ng\u1ef1c.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-04f59dbe-7fff-bfab-355b-066c0cedf192\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: \u0110\u1ea9y tay c\u1ea7m v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 gi\u1eef cho c\u00e1nh tay th\u1eb3ng.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-04f59dbe-7fff-bfab-355b-066c0cedf192\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 3: H\u1ea1 tay c\u1ea7m tr\u1edf l\u1ea1i t\u1eeb t\u1eeb.<\/span><\/strong><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-04f59dbe-7fff-bfab-355b-066c0cedf192\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea7n su\u1ea5t<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">: 3-4 sets, m\u1ed7i set 10-15 l\u1ea7n.<\/span><\/strong><\/p>\n<p>{{{productpreview title=&#8221;&#8221;}}} 67c066e03217214d027c383a {{{\/productpreview}}}<\/p>\n<p>&nbsp;<\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-2a5ae588-7fff-083f-4e2c-b24c4c57009f\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Banh ng\u1ef1c v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Flyes)<\/span><\/strong><\/h3>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_853.jpg\" alt=\"Khi t\u1eadp b\u00e0i t\u1eadp n\u00e0y, b\u1ea1n l\u01b0u \u00fd n\u00ean gi\u1eef c\u00e1nh tay cong nh\u1eb9 trong su\u1ed1t \u0111\u1ed9ng t\u00e1c \u0111\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c l\u00ean khu\u1ef7u tay v\u00e0 b\u1ea3o v\u1ec7 kh\u1edbp\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-2a5ae588-7fff-083f-4e2c-b24c4c57009f\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Khi t\u1eadp b\u00e0i t\u1eadp n\u00e0y, b\u1ea1n l\u01b0u \u00fd n\u00ean gi\u1eef c\u00e1nh tay cong nh\u1eb9 trong su\u1ed1t \u0111\u1ed9ng t\u00e1c \u0111\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c l\u00ean khu\u1ef7u tay v\u00e0 b\u1ea3o v\u1ec7 kh\u1edbp<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-2a5ae588-7fff-083f-4e2c-b24c4c57009f\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">:<\/span><\/strong><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-2a5ae588-7fff-083f-4e2c-b24c4c57009f\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: N\u1eb1m tr\u00ean gh\u1ebf ph\u1eb3ng, c\u1ea7m m\u1ed9t t\u1ea1 \u0111\u01a1n \u1edf m\u1ed7i tay, du\u1ed7i th\u1eb3ng tay ra hai b\u00ean.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-2a5ae588-7fff-083f-4e2c-b24c4c57009f\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: D\u00f9ng c\u01a1 ng\u1ef1c \u0111\u1ec3 \u0111\u01b0a t\u1ea1 l\u1ea1i g\u1ea7n nhau, gi\u1eef khu\u1ef7u tay h\u01a1i cong.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-2a5ae588-7fff-083f-4e2c-b24c4c57009f\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 3: H\u1ea1 t\u1ea1 xu\u1ed1ng m\u1ed9t c\u00e1ch ki\u1ec3m so\u00e1t.<\/span><\/strong><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-2a5ae588-7fff-083f-4e2c-b24c4c57009f\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea7n su\u1ea5t<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">: 3-4 sets, m\u1ed7i set 10-12 l\u1ea7n.<\/span><\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-6bde932e-7fff-4cad-716b-dbff607cbd6a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Banh ng\u1ef1c v\u1edbi t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf d\u1ed1c (Incline Dumbbell Flyes)<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-6bde932e-7fff-4cad-716b-dbff607cbd6a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_879.jpg\" alt=\"B\u00e0i t\u1eadp n\u00e0y gi\u00fap n\u00e0ng ph\u00e1t tri\u1ec3n c\u01a1 ng\u1ef1c tr\u00ean\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-6bde932e-7fff-4cad-716b-dbff607cbd6a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u00e0i t\u1eadp n\u00e0y gi\u00fap n\u00e0ng ph\u00e1t tri\u1ec3n c\u01a1 ng\u1ef1c tr\u00ean, c\u1ea3i thi\u1ec7n h\u00ecnh d\u00e1ng v\u00e0 s\u1ef1 s\u0103n ch\u1eafc cho ph\u1ea7n tr\u00ean v\u00f2ng 1<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-6bde932e-7fff-4cad-716b-dbff607cbd6a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">:<\/span><\/strong><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-6bde932e-7fff-4cad-716b-dbff607cbd6a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: \u0110i\u1ec1u ch\u1ec9nh gh\u1ebf d\u1ed1c l\u00ean m\u1ed9t g\u00f3c 30-45 \u0111\u1ed9.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-6bde932e-7fff-4cad-716b-dbff607cbd6a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: C\u1ea7m t\u1ea1 \u0111\u01a1n trong tay, m\u1edf r\u1ed9ng tay ra hai b\u00ean, khu\u1ef7u tay h\u01a1i cong.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-6bde932e-7fff-4cad-716b-dbff607cbd6a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 3: \u0110\u01b0a tay l\u1ea1i g\u1ea7n nhau, c\u1ea3m nh\u1eadn c\u01a1 ng\u1ef1c ho\u1ea1t \u0111\u1ed9ng.<\/span><\/strong><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-6bde932e-7fff-4cad-716b-dbff607cbd6a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea7n su\u1ea5t<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">: 3 sets, m\u1ed7i set 8-12 l\u1ea7n.<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-6bde932e-7fff-4cad-716b-dbff607cbd6a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">K\u00e9o c\u00e1p (Cable Crossover)<\/span><\/strong><\/h3>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_603.jpg\" alt=\"\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp d\u00f9ng d\u00e2y c\u00e1p gi\u00fap k\u00e9o c\u0103ng c\u01a1 ng\u1ef1c\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-6bde932e-7fff-4cad-716b-dbff607cbd6a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp d\u00f9ng d\u00e2y c\u00e1p gi\u00fap k\u00e9o c\u0103ng c\u01a1 ng\u1ef1c, l\u00e0m s\u0103n ch\u1eafc v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 ng\u1ef1c to\u00e0n di\u1ec7n<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-6bde932e-7fff-4cad-716b-dbff607cbd6a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">:<\/span><\/strong><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-6bde932e-7fff-4cad-716b-dbff607cbd6a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: \u0110\u1ee9ng gi\u1eefa hai m\u00e1y c\u00e1p, n\u1eafm l\u1ea5y tay c\u1ea7m.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-6bde932e-7fff-4cad-716b-dbff607cbd6a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: K\u00e9o tay c\u1ea7m v\u1ec1 ph\u00eda tr\u01b0\u1edbc, si\u1ebft ch\u1eb7t c\u01a1 ng\u1ef1c khi tay ch\u1ea1m nhau.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-6bde932e-7fff-4cad-716b-dbff607cbd6a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 3: D\u1eabn c\u00e1p t\u1eeb t\u1eeb tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/strong><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-6bde932e-7fff-4cad-716b-dbff607cbd6a\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea7n su\u1ea5t<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">: 3-4 sets, m\u1ed7i set 12-15 l\u1ea7n.<\/span><\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-6926e8c0-7fff-a92f-30e5-0b3a7dd79b36\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u00c9p ng\u1ef1c v\u1edbi t\u1ea1 \u0111\u01a1n tr\u00ean b\u00f3ng (Stability Ball Dumbbell Press)<\/span><\/strong><\/h3>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_931.jpg\" alt=\"\u00c9p ng\u1ef1c v\u1edbi t\u1ea1 \u0111\u01a1n tr\u00ean b\u00f3ng\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-6926e8c0-7fff-a92f-30e5-0b3a7dd79b36\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u00c9p ng\u1ef1c v\u1edbi t\u1ea1 \u0111\u01a1n tr\u00ean b\u00f3ng kh\u00f4ng ch\u1ec9 ph\u00e1t tri\u1ec3n c\u01a1 ng\u1ef1c m\u00e0 c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a c\u01a1 th\u1ec3<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-6926e8c0-7fff-a92f-30e5-0b3a7dd79b36\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">:<\/span><\/strong><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-6926e8c0-7fff-a92f-30e5-0b3a7dd79b36\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: N\u1eb1m tr\u00ean b\u00f3ng \u1ed5n \u0111\u1ecbnh, c\u1ea7m t\u1ea1 \u0111\u01a1n trong hai tay.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-6926e8c0-7fff-a92f-30e5-0b3a7dd79b36\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: \u0110\u1ea9y t\u1ea1 l\u00ean tr\u00ean, gi\u1eef tay th\u1eb3ng.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-6926e8c0-7fff-a92f-30e5-0b3a7dd79b36\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 3: H\u1ea1 t\u1ea1 xu\u1ed1ng ngang ng\u1ef1c, sau \u0111\u00f3 \u0111\u1ea9y l\u00ean.<\/span><\/strong><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-6926e8c0-7fff-a92f-30e5-0b3a7dd79b36\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea7n su\u1ea5t<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">: 3 sets, m\u1ed7i set 10-12 l\u1ea7n.<\/span><\/strong><\/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>\u00a0v\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,67c6fc4c35c9835e9967696c{{{\/productpreview_grid}}}<\/div>\n<\/div>\n<h2 dir=\"ltr\">L\u1ecbch t\u1eadp luy\u1ec7n m\u1eabu cho n\u1eef t\u0103ng v\u00f2ng 1<\/h2>\n<h3 dir=\"ltr\">G\u1ee3i \u00fd l\u1ecbch t\u1eadp gym cho n\u1eef t\u0103ng v\u00f2ng 1 theo tu\u1ea7n<\/h3>\n<div dir=\"ltr\" align=\"left\">\n<table style=\"width: 100%; border-collapse: collapse; border-color: #000000; border-style: solid;\" border=\"1\">\n<colgroup>\n<col style=\"width: 13.1823%;\" width=\"81\" \/>\n<col style=\"width: 34.2739%;\" width=\"210\" \/>\n<col style=\"width: 12.5964%;\" width=\"77\" \/>\n<col style=\"width: 22.1083%;\" width=\"107\" \/>\n<col style=\"width: 17.7315%;\" width=\"138\" \/><\/colgroup>\n<tbody>\n<tr>\n<td style=\"text-align: center; border-color: #000000;\">\n<p dir=\"ltr\"><strong>Ng\u00e0y<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-color: #000000;\">\n<p dir=\"ltr\"><strong>B\u00e0i T\u1eadp<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-color: #000000;\">\n<p dir=\"ltr\"><strong>S\u1ed1 Hi\u1ec7p<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-color: #000000;\">\n<p dir=\"ltr\"><strong>S\u1ed1 L\u1ea7n<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-color: #000000;\">\n<p dir=\"ltr\"><strong>Th\u1eddi Gian Ngh\u1ec9<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: #000000;\" rowspan=\"3\">\n<p dir=\"ltr\"><strong>Ng\u00e0y 1<\/strong><\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">\u00c9p ng\u1ef1c tr\u00ean gh\u1ebf d\u1ed1c (Incline Dumbbell Press)<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">10-12 l\u1ea7n\/set<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">Banh ng\u1ef1c v\u1edbi t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf d\u1ed1c (Incline Dumbbell Flyes)<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">12-15 l\u1ea7n\/set<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">60 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">K\u00e9o c\u00e1p (Cable Crossover)<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">12-15 l\u1ea7n\/set<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">60 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: #000000;\" rowspan=\"3\">\n<p dir=\"ltr\"><strong>Ng\u00e0y 2<\/strong><\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">\u00c9p ng\u1ef1c tr\u00ean gh\u1ebf ngang (Flat Dumbbell Press)<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">8-10 l\u1ea7n\/set<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">Banh ng\u1ef1c v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Flyes)<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">10-12 l\u1ea7n\/set<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">60 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">\u00c9p ng\u1ef1c v\u1edbi m\u00e1y (Chest Press Machine)<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">10-12 l\u1ea7n\/set<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">60 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\"><strong>Ng\u00e0y 3<\/strong><\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp cardio nh\u1eb9<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">&#8211;<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">&#8211;<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">&#8211;<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: #000000;\" rowspan=\"3\">\n<p dir=\"ltr\"><strong>Ng\u00e0y 4<\/strong><\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">\u00c9p ng\u1ef1c tr\u00ean gh\u1ebf d\u1ed1c xu\u1ed1ng (Decline Dumbbell Press)<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">8-10 l\u1ea7n\/set<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">Banh ng\u1ef1c v\u1edbi t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf d\u1ed1c xu\u1ed1ng (Decline Dumbbell Flyes)<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">10-12 l\u1ea7n\/set<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">60 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">K\u00e9o c\u00e1p (Cable Crossover)<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">12-15 l\u1ea7n\/set<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">60 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: #000000;\" rowspan=\"3\">\n<p dir=\"ltr\"><strong>Ng\u00e0y 5<\/strong><\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">\u00c9p ng\u1ef1c v\u1edbi t\u1ea1 \u0111\u01a1n tr\u00ean b\u00f3ng (Stability Ball Dumbbell Press)<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">8-10 l\u1ea7n\/set<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">60-90 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">\u00c9p ng\u1ef1c tr\u00ean gh\u1ebf d\u1ed1c (Incline Dumbbell Press)<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">8-12 l\u1ea7n\/set<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">60 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">Banh ng\u1ef1c v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Flyes)<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">10-12 l\u1ea7n\/set<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">60 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\"><strong>Ng\u00e0y 6<\/strong><\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp cardio nh\u1eb9<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">&#8211;<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">&#8211;<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">&#8211;<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: #000000;\" rowspan=\"3\">\n<p dir=\"ltr\"><strong>Ng\u00e0y 7<\/strong><\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">K\u00e9o c\u00e1p (Cable Crossover)<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">12-15 l\u1ea7n\/set<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">60 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">\u00c9p ng\u1ef1c v\u1edbi m\u00e1y (Chest Press Machine)<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">10-12 l\u1ea7n\/set<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">60 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">Banh ng\u1ef1c v\u1edbi t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf d\u1ed1c (Incline Dumbbell Flyes)<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">10-12 l\u1ea7n\/set<\/p>\n<\/td>\n<td style=\"border-color: #000000;\">\n<p dir=\"ltr\">60 gi\u00e2y<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h3 dir=\"ltr\">M\u1ed9t s\u1ed1 l\u01b0u \u00fd trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n<\/h3>\n<ul>\n<li dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t t\u1eadp: \u0110\u1ec3 th\u1ea5y k\u1ebft qu\u1ea3, c\u00e1c n\u00e0ng c\u1ea7n duy tr\u00ec l\u1ecbch t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n v\u00e0 kh\u00f4ng b\u1ecf qua c\u00e1c ng\u00e0y ngh\u1ec9 \u0111\u1ec3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/li>\n<li dir=\"ltr\" role=\"presentation\">Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng: B\u1ea1n h\u00e3y b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 protein v\u00e0 c\u00e1c d\u01b0\u1ee1ng ch\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 h\u1ed7 tr\u1ee3 s\u1ef1 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp v\u00e0 t\u00e1i t\u1ea1o m\u00f4 c\u01a1.<\/li>\n<li dir=\"ltr\" role=\"presentation\">S\u1eed d\u1ee5ng tr\u1ecdng l\u01b0\u1ee3ng ph\u00f9 h\u1ee3p: \u0110\u1ed1i v\u1edbi t\u1eadp luy\u1ec7n t\u1ea1i trung t\u00e2m, b\u1ea1n n\u00ean ch\u1ecdn t\u1ea1 v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng v\u1eeba ph\u1ea3i \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ee7 s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i m\u1ed7i set m\u00e0 kh\u00f4ng l\u00e0m m\u1ea5t ki\u1ec3m so\u00e1t k\u1ef9 thu\u1eadt.<\/li>\n<\/ul>\n<p dir=\"ltr\">{{{infobox}}}&gt;&gt;&gt; Xem th\u00eam: <a href=\"https:\/\/www.coolmate.me\/blog\/nhung-cach-tap-gym-nu-hieu-qua-dang-dep-chuan-3-vong-4675\">Nh\u1eefng c\u00e1ch t\u1eadp gym n\u1eef hi\u1ec7u qu\u1ea3, d\u00e1ng \u0111\u1eb9p, chu\u1ea9n 3 v\u00f2ng<\/a> {{{\/infobox}}}<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 6pt;\"><strong id=\"docs-internal-guid-766d3b1e-7fff-6e04-a1cd-9ba58d06bd0c\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Dinh d\u01b0\u1ee1ng v\u00e0 ch\u1ebf \u0111\u1ed9 ngh\u1ec9 ng\u01a1i h\u1ed7 tr\u1ee3 t\u0103ng v\u00f2ng 1<\/span><\/strong><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-766d3b1e-7fff-6e04-a1cd-9ba58d06bd0c\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1ec3 h\u1ed7 tr\u1ee3 t\u0103ng v\u00f2ng 1 hi\u1ec7u qu\u1ea3, ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v\u00e0 ngh\u1ec9 ng\u01a1i \u0111\u00f3ng vai tr\u00f2 kh\u00f4ng th\u1ec3 thi\u1ebfu:<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 16pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-766d3b1e-7fff-6e04-a1cd-9ba58d06bd0c\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ed7 tr\u1ee3 t\u0103ng v\u00f2ng 1\u00a0<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-766d3b1e-7fff-6e04-a1cd-9ba58d06bd0c\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_499.jpg\" alt=\"B\u1ea1n n\u00ean ti\u00eau th\u1ee5 kho\u1ea3ng 1,2-2g protein cho m\u1ed7i kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y t\u00f9y thu\u1ed9c v\u00e0o m\u1ee9c \u0111\u1ed9 t\u1eadp luy\u1ec7n\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-766d3b1e-7fff-6e04-a1cd-9ba58d06bd0c\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u1ea1n n\u00ean ti\u00eau th\u1ee5 kho\u1ea3ng 1,2-2g protein cho m\u1ed7i kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y t\u00f9y thu\u1ed9c v\u00e0o m\u1ee9c \u0111\u1ed9 t\u1eadp luy\u1ec7n<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-766d3b1e-7fff-6e04-a1cd-9ba58d06bd0c\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u1ed5 sung Protein:\u00a0<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Protein nh\u01b0: th\u1ecbt g\u00e0, th\u1ecbt b\u00f2, c\u00e1, tr\u1ee9ng, \u0111\u1eadu n\u00e0nh, \u0111\u1eadu h\u0169, s\u1eefa, s\u1eefa chua, ph\u00f4 mai,..\u00a0 l\u00e0 th\u00e0nh ph\u1ea7n quan tr\u1ecdng nh\u1ea5t trong vi\u1ec7c x\u00e2y d\u1ef1ng v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp. \u0110\u1eb7c bi\u1ec7t, c\u01a1 ng\u1ef1c c\u0169ng c\u1ea7n \u0111\u1ee7 protein \u0111\u1ec3 ph\u00e1t tri\u1ec3n v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 s\u0103n ch\u1eafc.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-766d3b1e-7fff-6e04-a1cd-9ba58d06bd0c\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e1c ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh:\u00a0<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh nh\u01b0 d\u1ea7u \u00f4 liu, d\u1ea7u d\u1eeba, qu\u1ea3 b\u01a1, c\u00e1c lo\u1ea1i h\u1ea1t nh\u01b0 h\u1ea1nh nh\u00e2n, h\u1ea1t chia, h\u1ea1t lanh,&#8230; h\u1ed7 tr\u1ee3 c\u00e2n b\u1eb1ng hormone, bao g\u1ed3m hormone estrogen, c\u00f3 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a v\u00f2ng 1.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-766d3b1e-7fff-6e04-a1cd-9ba58d06bd0c\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Carbohydrate:\u00a0<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e1c th\u1ef1c ph\u1ea9m nh\u01b0 ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, tr\u00e1i c\u00e2y,&#8230; cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y v\u00e0 bu\u1ed5i t\u1eadp, gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng v\u00e0 ph\u1ee5c h\u1ed3i sau khi t\u1eadp luy\u1ec7n.<\/span><\/strong><\/li>\n<\/ul>\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\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_578.jpg\" alt=\"Carbohydrate n\u00ean chi\u1ebfm kho\u1ea3ng 45-65% t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng\" width=\"800\" height=\"600\" \/><strong id=\"docs-internal-guid-766d3b1e-7fff-6e04-a1cd-9ba58d06bd0c\" style=\"font-weight: normal;\"><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-766d3b1e-7fff-6e04-a1cd-9ba58d06bd0c\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Carbohydrate n\u00ean chi\u1ebfm kho\u1ea3ng 45-65% t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng<\/span><\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-72392264-7fff-2837-4725-960d61c73318\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e1c Vitamin v\u00e0 kho\u00e1ng ch\u1ea5t:<\/span><\/strong><span style=\"font-weight: normal;\"><span style=\"color: #000000; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> C\u00e1c lo\u1ea1i rau xanh, \u0111\u1eadu, s\u1eefa,&#8230;<\/span><\/span><strong id=\"docs-internal-guid-72392264-7fff-2837-4725-960d61c73318\" style=\"font-weight: normal;\"> <span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">ch\u1ee9a c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 v\u00e0 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, gi\u00fap c\u01a1 th\u1ec3 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp hi\u1ec7u qu\u1ea3.<\/span><\/strong><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-72392264-7fff-2837-4725-960d61c73318\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_283.jpg\" alt=\"\u0110\u1ea3m b\u1ea3o \u0103n \u0111a d\u1ea1ng th\u1ef1c ph\u1ea9m \u0111\u1ec3 cung c\u1ea5p \u0111\u1ee7 vitamin A, C, E, D, v\u00e0 c\u00e1c kho\u00e1ng ch\u1ea5t nh\u01b0 canxi, magi\u00ea, k\u1ebdm\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-72392264-7fff-2837-4725-960d61c73318\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1ea3m b\u1ea3o \u0103n \u0111a d\u1ea1ng th\u1ef1c ph\u1ea9m \u0111\u1ec3 cung c\u1ea5p \u0111\u1ee7 vitamin A, C, E, D, v\u00e0 c\u00e1c kho\u00e1ng ch\u1ea5t nh\u01b0 canxi, magi\u00ea, k\u1ebdm<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-72392264-7fff-2837-4725-960d61c73318\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e1c th\u1ef1c ph\u1ea9m b\u1ed5 sung t\u1ed1t cho v\u00f2ng 1: <\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0111\u1eadu n\u00e0nh v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1eadu n\u00e0nh ch\u1ee9a phytoestrogen, gi\u00fap c\u00e2n b\u1eb1ng hormone estrogen trong c\u01a1 th\u1ec3. Ngo\u00e0i ra, c\u00e1c n\u00e0ng n\u00ean \u0103n th\u00eam qu\u1ea3 b\u01a1 ho\u1eb7c c\u00e1c th\u1ee9c \u0103n ch\u1ebf bi\u1ebfn t\u1eeb b\u01a1, gi\u00fap l\u00e0m m\u1ecbn da v\u00e0 c\u1ea3i thi\u1ec7n s\u1ef1 s\u0103n ch\u1eafc cho v\u00f2ng 1.\u00a0<\/span><\/strong><\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-72392264-7fff-2837-4725-960d61c73318\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ebf \u0111\u1ed9 ngh\u1ec9 ng\u01a1i h\u1ee3p l\u00fd<\/span><\/strong><\/h3>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_555.jpg\" alt=\"Ngh\u1ec9 ng\u01a1i v\u00e0 gi\u1ea5c ng\u1ee7 l\u00e0 y\u1ebfu t\u1ed1 kh\u00f4ng th\u1ec3 thi\u1ebfu trong qu\u00e1 tr\u00ecnh t\u0103ng v\u00f2ng 1 v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 ng\u1ef1c\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-72392264-7fff-2837-4725-960d61c73318\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i v\u00e0 gi\u1ea5c ng\u1ee7 l\u00e0 y\u1ebfu t\u1ed1 kh\u00f4ng th\u1ec3 thi\u1ebfu trong qu\u00e1 tr\u00ecnh t\u0103ng v\u00f2ng 1 v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 ng\u1ef1c<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-72392264-7fff-2837-4725-960d61c73318\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c: <\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Gi\u1ea5c ng\u1ee7 \u0111\u1ee7 v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng r\u1ea5t quan tr\u1ecdng trong vi\u1ec7c ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp v\u00e0 h\u1ed7 tr\u1ee3 s\u1ef1 ph\u00e1t tri\u1ec3n c\u01a1 ng\u1ef1c. Trong khi ng\u1ee7, c\u01a1 th\u1ec3 s\u1ebd s\u1ea3n xu\u1ea5t hormone t\u0103ng tr\u01b0\u1edfng v\u00e0 c\u00e1c t\u1ebf b\u00e0o c\u01a1 b\u1eafp s\u1ebd \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-72392264-7fff-2837-4725-960d61c73318\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea7n su\u1ea5t l\u1eadp luy\u1ec7n<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">: N\u00ean c\u00f3 c\u00e1c ng\u00e0y ngh\u1ec9 gi\u1eefa c\u00e1c bu\u1ed5i t\u1eadp gi\u00fap c\u01a1 b\u1eafp c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i v\u00e0 ph\u00e1t tri\u1ec3n. T\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c m\u00e0 kh\u00f4ng c\u00f3 \u0111\u1ee7 th\u1eddi gian ngh\u1ec9 ng\u01a1i s\u1ebd d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng qu\u00e1 t\u1ea3i v\u00e0 kh\u00f4ng \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t.<\/span><\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_367.jpg\" alt=\"N\u00ean c\u00f3 \u00edt nh\u1ea5t 1-2 ng\u00e0y ngh\u1ec9 trong tu\u1ea7n \u0111\u1ec3 c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i, \u0111\u1eb7c bi\u1ec7t sau c\u00e1c bu\u1ed5i t\u1eadp ng\u1ef1c\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-6fa8ea73-7fff-724b-7534-ed71bcdf975d\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">N\u00ean c\u00f3 \u00edt nh\u1ea5t 1-2 ng\u00e0y ngh\u1ec9 trong tu\u1ea7n \u0111\u1ec3 c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i, \u0111\u1eb7c bi\u1ec7t sau c\u00e1c bu\u1ed5i t\u1eadp ng\u1ef1c<\/span><\/strong><\/p>\n<p>{{{infobox}}}&gt;&gt;&gt; Xem th\u00eam: <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> {{{\/infobox}}}<\/p>\n<p>&nbsp;<\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 14pt; margin-bottom: 6pt;\"><strong id=\"docs-internal-guid-98d65362-7fff-f413-9c5f-20c7dcbc59c4\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Nh\u1eefng l\u01b0u \u00fd quan tr\u1ecdng \u0111\u1ec3 t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n<\/span><\/strong><\/h2>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_646.jpg\" alt=\"\u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t khi t\u1eadp luy\u1ec7n t\u0103ng v\u00f2ng 1, b\u1ea1n c\u1ea7n ch\u00fa \u00fd \u0111\u1ebfn c\u00e1c y\u1ebfu t\u1ed1 c\u01a1 b\u1ea3n\u00a0\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-98d65362-7fff-f413-9c5f-20c7dcbc59c4\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t khi t\u1eadp luy\u1ec7n t\u0103ng v\u00f2ng 1, b\u1ea1n c\u1ea7n ch\u00fa \u00fd \u0111\u1ebfn c\u00e1c y\u1ebfu t\u1ed1 c\u01a1 b\u1ea3n\u00a0<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-98d65362-7fff-f413-9c5f-20c7dcbc59c4\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Kh\u1edfi \u0111\u1ed9ng k\u1ef9: <\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n gi\u00fap c\u01a1 th\u1ec3 chu\u1ea9n b\u1ecb v\u1ec1 m\u1eb7t th\u1ec3 ch\u1ea5t, l\u00e0m n\u00f3ng c\u01a1 b\u1eafp v\u00e0 t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u v\u00e0 gi\u1ea3m thi\u1ec3u ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_448.jpg\" alt=\"Kh\u1edfi \u0111\u1ed9ng \u00edt nh\u1ea5t 5-10 ph\u00fat v\u1edbi c\u00e1c b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng nh\u01b0 \u0111i b\u1ed9 nhanh, nh\u1ea3y d\u00e2y\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-c2a6005f-7fff-2935-6a7f-a034d47cce17\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Kh\u1edfi \u0111\u1ed9ng \u00edt nh\u1ea5t 5-10 ph\u00fat v\u1edbi c\u00e1c b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng nh\u01b0 \u0111i b\u1ed9 nhanh, nh\u1ea3y d\u00e2y<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-c2a6005f-7fff-2935-6a7f-a034d47cce17\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ecdn b\u00e0i t\u1eadp \u0111\u00fang:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> B\u1ea1n n\u00ean l\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp nh\u1eafm v\u00e0o c\u01a1 ng\u1ef1c nh\u01b0 ch\u1ed1ng \u0111\u1ea9y, \u00e9p ng\u1ef1c v\u1edbi t\u1ea1, k\u00e9o c\u00e1p&#8230; v\u00e0 \u0111\u1ea3m b\u1ea3o k\u1ef9 thu\u1eadt \u0111\u00fang \u0111\u1ec3 tr\u00e1nh \u00e1p l\u1ef1c kh\u00f4ng c\u1ea7n thi\u1ebft l\u00ean c\u00e1c kh\u1edbp v\u00e0 c\u01a1.\u00a0<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-c2a6005f-7fff-2935-6a7f-a034d47cce17\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u00fa \u00fd k\u1ef9 thu\u1eadt t\u1eadp:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> \u0110\u1ea3m b\u1ea3o th\u1ef1c hi\u1ec7n \u0111\u00fang \u0111\u1ed9ng t\u00e1c \u0111\u1ec3 tr\u00e1nh sai s\u00f3t. N\u1ebfu b\u1ea1n kh\u00f4ng ch\u1eafc ch\u1eafn v\u1ec1 k\u1ef9 thu\u1eadt, c\u00f3 th\u1ec3 nh\u1edd hu\u1ea5n luy\u1ec7n vi\u00ean h\u1ed7 tr\u1ee3 ho\u1eb7c xem video h\u01b0\u1edbng d\u1eabn.<\/span><\/strong><\/li>\n<li><strong id=\"docs-internal-guid-c2a6005f-7fff-2935-6a7f-a034d47cce17\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110i\u1ec1u ch\u1ec9nh c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp h\u1ee3p l\u00fd:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> N\u00ean ch\u00fa \u00fd \u0111\u1ebfn l\u1ecbch t\u1eadp gym cho n\u1eef t\u0103ng v\u00f2ng 1 v\u00e0 3, t\u0103ng d\u1ea7n m\u1ee9c \u0111\u1ed9 b\u00e0i t\u1eadp v\u00e0 s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i qua t\u1eebng tu\u1ea7n \u0111\u1ec3 tr\u00e1nh ki\u1ec7t s\u1ee9c v\u00e0 ch\u1ea5n th\u01b0\u01a1ng. <\/span><\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_617.jpg\" alt=\"Kh\u00f4ng n\u00ean t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-7bae890d-7fff-5fdd-3b91-7c57e625ce19\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng n\u00ean t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-7bae890d-7fff-5fdd-3b91-7c57e625ce19\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i \u0111\u1ea7y \u0111\u1ee7:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> Ngh\u1ec9 ng\u01a1i l\u00e0 th\u1eddi gian \u0111\u1ec3 c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i v\u00e0 ph\u00e1t tri\u1ec3n. N\u1ebfu kh\u00f4ng c\u00f3 th\u1eddi gian ngh\u1ec9 ng\u01a1i \u0111\u1ea7y \u0111\u1ee7, c\u01a1 b\u1eafp s\u1ebd kh\u00f4ng th\u1ec3 ph\u1ee5c h\u1ed3i \u0111\u00fang c\u00e1ch v\u00e0 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng m\u1ec7t m\u1ecfi, ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/strong><\/li>\n<li><strong id=\"docs-internal-guid-7bae890d-7fff-5fdd-3b91-7c57e625ce19\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd: <\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u1ea1n c\u1ea7n \u0103n \u0111\u1ee7 protein, ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh v\u00e0 carbohydrate \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ph\u00e1t tri\u1ec3n c\u01a1 ng\u1ef1c.\u00a0<\/span><\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_905.jpg\" alt=\"Nh\u1edb cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc cho c\u01a1 th\u1ec3 v\u00e0 tr\u00e1nh c\u00e1c th\u1ee9c \u0103n ch\u1ebf bi\u1ebfn s\u1eb5n\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-7e33eb0d-7fff-9198-f696-5a82b817c9e5\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Nh\u1edb cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc cho c\u01a1 th\u1ec3 v\u00e0 tr\u00e1nh c\u00e1c th\u1ee9c \u0103n ch\u1ebf bi\u1ebfn s\u1eb5n<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-7e33eb0d-7fff-9198-f696-5a82b817c9e5\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Lu\u00f4n lu\u00f4n l\u1eafng nghe c\u01a1 th\u1ec3:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> N\u1ebfu c\u1ea3m th\u1ea5y \u0111au ho\u1eb7c m\u1ec7t m\u1ecfi qu\u00e1 m\u1ee9c trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n, h\u00e3y gi\u1ea3m c\u01b0\u1eddng \u0111\u1ed9 ho\u1eb7c ngh\u1ec9 ng\u01a1i. \u0110\u1eebng c\u1ed1 g\u1eafng t\u1eadp ti\u1ebfp khi c\u01a1 th\u1ec3 \u0111ang ph\u1ea3n \u1ee9ng ti\u00eau c\u1ef1c.<\/span><\/strong><\/li>\n<\/ul>\n<p dir=\"ltr\"><strong id=\"docs-internal-guid-7e33eb0d-7fff-9198-f696-5a82b817c9e5\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">{{{infobox}}}&gt;&gt;&gt; Xem th\u00eam: BST <\/span><a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/collection\/quan-ao-phu-kien-tap-gym\"><span style=\"color: #1155cc; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">qu\u1ea7n \u00e1o t\u1eadp gym<\/span><\/a><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> m\u1edbi nh\u1ea5t c\u1ee7a Coolmate {{{\/infobox}}}<\/span><\/strong><\/p>\n<h2 dir=\"ltr\">Gi\u1ea3i \u0111\u00e1p th\u1eafc m\u1eafc th\u01b0\u1eddng g\u1eb7p (FAQ)<\/h2>\n<h3 dir=\"ltr\">T\u1eadp gym c\u00f3 l\u00e0m nh\u1ecf v\u00f2ng 1 kh\u00f4ng?<\/h3>\n<p dir=\"ltr\">Kh\u00f4ng. T\u1eadp gym kh\u00f4ng l\u00e0m gi\u1ea3m k\u00edch th\u01b0\u1edbc v\u00f2ng 1. Tr\u00ean th\u1ef1c t\u1ebf, t\u1eadp luy\u1ec7n \u0111\u00fang c\u00e1ch c\u00f2n gi\u00fap v\u00f2ng 1 s\u0103n ch\u1eafc v\u00e0 \u0111\u1ea7y \u0111\u1eb7n h\u01a1n:<\/p>\n<p dir=\"ltr\">C\u01a1 ng\u1ef1c: D\u01b0\u1edbi l\u1edbp m\u1ee1 c\u1ee7a v\u00f2ng 1 l\u00e0 l\u1edbp c\u01a1. Khi t\u1eadp luy\u1ec7n, l\u1edbp c\u01a1 n\u00e0y s\u1ebd s\u0103n ch\u1eafc h\u01a1n, gi\u00fap n\u00e2ng \u0111\u1ee1 v\u00f2ng 1 v\u00e0 t\u1ea1o c\u1ea3m gi\u00e1c \u0111\u1ea7y \u0111\u1eb7n h\u01a1n.<\/p>\n<p><strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><em><span style=\"color: #000000; font-weight: 400; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/16-bai-tap-gym-cho-nu-tang-vong-1-san-chac-quyen-ru_948.jpg\" alt=\"Vi\u1ec7c t\u1eadp luy\u1ec7n k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3m m\u1ee1 \u1edf c\u00e1c v\u00f9ng kh\u00e1c m\u00e0 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn v\u00f2ng 1\" width=\"800\" height=\"600\" \/><\/span><\/span><\/em><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Vi\u1ec7c t\u1eadp luy\u1ec7n k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3m m\u1ee1 \u1edf c\u00e1c v\u00f9ng kh\u00e1c m\u00e0 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn v\u00f2ng 1<\/em><\/p>\n<h3 dir=\"ltr\">N\u00ean t\u1eadp bao nhi\u00eau bu\u1ed5i m\u1ed7i tu\u1ea7n?<\/h3>\n<p dir=\"ltr\">C\u00e2u h\u1ecfi v\u1ec1 t\u1ea7n su\u1ea5t t\u1eadp luy\u1ec7n \u0111\u1ec3 t\u0103ng v\u00f2ng 1 l\u00e0 m\u1ed9t c\u00e2u h\u1ecfi r\u1ea5t hay. T\u1ea7n su\u1ea5t t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap c\u01a1 b\u1eafp ph\u00e1t tri\u1ec3n t\u1ed1i \u0111a v\u00e0 tr\u00e1nh t\u00ecnh tr\u1ea1ng qu\u00e1 t\u1ea3i.<\/p>\n<p dir=\"ltr\">Th\u00f4ng th\u01b0\u1eddng, \u0111\u1ec3 t\u0103ng v\u00f2ng 1, b\u1ea1n n\u00ean t\u1eadp luy\u1ec7n t\u1eeb 2-3 bu\u1ed5i m\u1ed7i tu\u1ea7n. T\u1ea7n su\u1ea5t n\u00e0y cho ph\u00e9p c\u01a1 b\u1eafp c\u00f3 \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 ph\u00e1t tri\u1ec3n. Tuy nhi\u00ean, con s\u1ed1 n\u00e0y c\u00f3 th\u1ec3 thay \u0111\u1ed5i t\u00f9y thu\u1ed9c v\u00e0o c\u00e1c y\u1ebfu t\u1ed1 sau:<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">C\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n: N\u1ebfu b\u1ea1n t\u1eadp luy\u1ec7n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea7n nhi\u1ec1u th\u1eddi gian h\u01a1n \u0111\u1ec3 ph\u1ee5c h\u1ed3i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">M\u1ee9c \u0111\u1ed9 kinh nghi\u1ec7m: Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u n\u00ean b\u1eaft \u0111\u1ea7u v\u1edbi t\u1ea7n su\u1ea5t th\u1ea5p h\u01a1n v\u00e0 t\u0103ng d\u1ea7n l\u00ean khi c\u01a1 th\u1ec3 th\u00edch nghi.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">M\u1ee5c ti\u00eau: N\u1ebfu b\u1ea1n mu\u1ed1n t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp nhanh ch\u00f3ng, b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng t\u1ea7n su\u1ea5t t\u1eadp luy\u1ec7n l\u00ean 3-4 bu\u1ed5i m\u1ed7i tu\u1ea7n.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">T\u1eadp gym bao l\u00e2u th\u00ec th\u1ea5y k\u1ebft qu\u1ea3?<\/h3>\n<p dir=\"ltr\">Th\u00f4ng th\u01b0\u1eddng, b\u1ea1n s\u1ebd b\u1eaft \u0111\u1ea7u th\u1ea5y s\u1ef1 thay \u0111\u1ed5i sau kho\u1ea3ng 2-3 th\u00e1ng t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n. Tuy nhi\u00ean, \u0111\u1ec3 c\u00f3 k\u1ebft qu\u1ea3 r\u00f5 r\u1ec7t h\u01a1n, b\u1ea1n n\u00ean ki\u00ean tr\u00ec t\u1eadp luy\u1ec7n trong th\u1eddi gian d\u00e0i b\u1edfi th\u1eddi gian \u0111\u1ec3 th\u1ea5y k\u1ebft qu\u1ea3 ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 nh\u01b0:<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">C\u01a1 \u0111\u1ecba: M\u1ed7i ng\u01b0\u1eddi c\u00f3 m\u1ed9t c\u01a1 \u0111\u1ecba kh\u00e1c nhau.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng: Cung c\u1ea5p \u0111\u1ee7 dinh d\u01b0\u1ee1ng gi\u00fap c\u01a1 b\u1eafp ph\u00e1t tri\u1ec3n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n: T\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n v\u00e0 \u0111\u00fang k\u1ef9 thu\u1eadt.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">C\u00f3 c\u1ea7n d\u00f9ng th\u1ef1c ph\u1ea9m b\u1ed5 sung kh\u00f4ng?<\/h3>\n<p dir=\"ltr\">Vi\u1ec7c s\u1eed d\u1ee5ng th\u1ef1c ph\u1ea9m b\u1ed5 sung ph\u1ee5 thu\u1ed9c v\u00e0o nhu c\u1ea7u c\u1ee7a t\u1eebng ng\u01b0\u1eddi. Th\u1ef1c ph\u1ea9m b\u1ed5 sung c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t h\u01a1n, nh\u01b0ng kh\u00f4ng ph\u1ea3i l\u00e0 y\u1ebfu t\u1ed1 b\u1eaft bu\u1ed9c.<\/p>\n<p dir=\"ltr\">N\u1ebfu b\u1ea1n kh\u00f3 c\u00f3 th\u1ec3 \u0111\u00e1p \u1ee9ng \u0111\u1ee7 nhu c\u1ea7u dinh d\u01b0\u1ee1ng qua ch\u1ebf \u0111\u1ed9 \u0103n h\u00e0ng ng\u00e0y, ho\u1eb7c b\u1ea1n \u0111ang t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao, th\u00ec vi\u1ec7c s\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i protein whey, creatine, ho\u1eb7c c\u00e1c vitamin t\u1ed5ng h\u1ee3p c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 gi\u00fap c\u01a1 b\u1eafp ph\u00e1t tri\u1ec3n t\u1ed1t h\u01a1n.<\/p>\n<h3 dir=\"ltr\">K\u1ebft lu\u1eadn<\/h3>\n<p dir=\"ltr\">M\u1ed9t v\u00f2ng 1 s\u0103n ch\u1eafc, \u0111\u1ea7y \u0111\u1eb7n kh\u00f4ng ch\u1ec9 mang l\u1ea1i s\u1ef1 t\u1ef1 tin m\u00e0 c\u00f2n ph\u1ea3n \u00e1nh s\u1ee9c kh\u1ecfe v\u00e0 n\u1ed7 l\u1ef1c c\u1ee7a b\u1ea1n. V\u1edbi 16 b\u00e0i t\u1eadp gym t\u0103ng v\u00f2ng 1 cho n\u1eef v\u00e0 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng khoa h\u1ecdc tr\u00ean \u0111\u00e2y, Coolmate tin ch\u1eafc r\u1eb1ng b\u1ea1n kh\u00f4ng ch\u1ec9 c\u00f3 \u0111\u01b0\u1ee3c v\u00f2ng 1 m\u01a1 \u01b0\u1edbc m\u00e0 c\u00f2n x\u00e2y d\u1ef1ng s\u1ef1 t\u1ef1 tin v\u00e0 s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n. \u0110\u1eebng qu\u00ean theo d\u00f5i <a href=\"https:\/\/www.coolmate.me\/blog\">CoolBlog<\/a> \u0111\u1ec3 c\u1eadp nh\u1eadt th\u00eam nhi\u1ec1u th\u00f4ng tin h\u1eefu \u00edch c\u00f9ng xu h\u01b0\u1edbng th\u1eddi trang m\u1edbi nh\u1ea5t b\u1ea1n nh\u00e9.<\/p>\n<p dir=\"ltr\">{{{infobox}}}&gt;&gt;&gt;Xem th\u00eam:<\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><a href=\"https:\/\/www.coolmate.me\/blog\/cac-bai-tap-nguc-cho-nam-tai-nha-351\">Top 7 b\u00e0i t\u1eadp ng\u1ef1c cho nam ngay t\u1ea1i nh\u00e0 \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3<\/a><\/li>\n<li dir=\"ltr\" role=\"presentation\"><a href=\"https:\/\/www.coolmate.me\/blog\/co-nen-thue-pt-tap-gym-2397\">PT Gym l\u00e0 g\u00ec? C\u00f3 n\u00ean thu\u00ea PT khi tham gia t\u1eadp luy\u1ec7n th\u1ec3 h\u00ecnh kh\u00f4ng<\/a><\/li>\n<li dir=\"ltr\" role=\"presentation\"><a href=\"https:\/\/www.coolmate.me\/blog\/mac-ao-nit-nguc-tot-khong-loi-ich-va-tac-hai-khi-mac-ao-nit-nguc-4784\">M\u1eb7c \u00e1o n\u1ecbt ng\u1ef1c t\u1ed1t kh\u00f4ng? L\u1ee3i \u00edch v\u00e0 t\u00e1c h\u1ea1i khi m\u1eb7c \u00e1o n\u1ecbt ng\u1ef1c<\/a><\/li>\n<\/ul>\n<p dir=\"ltr\">{{{\/infobox}}}<strong id=\"docs-internal-guid-ae7205d7-7fff-45d6-a269-1f3f081539e7\" style=\"font-weight: normal;\"><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Trong h\u00e0nh tr\u00ecnh ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe v\u00e0 ho\u00e0n thi\u1ec7n v\u00f3c d\u00e1ng, m\u1ed9t trong nh\u1eefng m\u1ee5c ti\u00eau m\u00e0 nhi\u1ec1u ch\u1ecb em ph\u1ee5 n\u1eef \u0111\u1eb7t ra ch\u00ednh l\u00e0 c\u1ea3i thi\u1ec7n v\u00f2ng 1 s\u0103n ch\u1eafc v\u00e0 \u0111\u1ea7y \u0111\u1eb7n h\u01a1n. Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 n\u00e0y kh\u00f4ng ch\u1ec9 d\u1ef1a v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, m\u00e0 c\u00f2n&#8230;<\/p>\n","protected":false},"author":96,"featured_media":17039,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[39,41],"tags":[],"class_list":["post-3862","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\/3862","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\/96"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=3862"}],"version-history":[{"count":3,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3862\/revisions"}],"predecessor-version":[{"id":38675,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3862\/revisions\/38675"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/17039"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=3862"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=3862"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=3862"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}