{"id":4408,"date":"2023-04-14T14:51:17","date_gmt":"2023-04-14T07:51:17","guid":{"rendered":"https:\/\/blog.coolmate.me\/hit-xa-don-1564-4408"},"modified":"2025-09-04T10:30:23","modified_gmt":"2025-09-04T03:30:23","slug":"hit-xa-don-1564","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/hit-xa-don-1564","title":{"rendered":"H\u00edt x\u00e0 \u0111\u01a1n c\u00f3 t\u00e1c d\u1ee5ng g\u00ec? 8 L\u01b0u \u00fd h\u00edt x\u00e0 \u0111\u01a1n \u0111\u00fang c\u00e1ch, hi\u1ec7u qu\u1ea3"},"content":{"rendered":"<p><strong id=\"docs-internal-guid-98277c0c-7fff-4948-7188-9d7b19f20284\" style=\"font-weight: normal;\"><\/strong><\/p>\n<p><strong id=\"docs-internal-guid-cb369a04-7fff-848f-9f61-25997783b376\" style=\"font-weight: normal;\"><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">H&iacute;t x&agrave; \u0111\u01a1n l&agrave; m\u1ed9t b&agrave;i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng kh&ocirc;ng ph\u1ea3i ai c\u0169ng bi\u1ebft c&aacute;ch t\u1eadp \u0111&uacute;ng. Tham kh\u1ea3o b&agrave;i vi\u1ebft d\u01b0\u1edbi \u0111&acirc;y c\u1ee7a <a href=\"https:\/\/www.coolmate.me\/\">Coolmate<\/a> \u0111\u1ec3 n\u1eafm \u0111\u01b0\u1ee3c c&aacute;c l\u01b0u &yacute; khi t\u1eadp luy\u1ec7n nh&eacute;.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/April2023\/hit-xa-don-1564_544.jpg\" alt=\"hit-xa-don-1564\"><\/p>\n<h2 dir=\"ltr\">1. H&iacute;t x&agrave; \u0111\u01a1n l&agrave; g&igrave;?<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">X&agrave; \u0111\u01a1n l&agrave; m\u1ed9t thi\u1ebft b\u1ecb t\u1eadp luy\u1ec7n, h\u1ed7 tr\u1ee3 n&acirc;ng cao s\u1ee9c kh\u1ecfe v&agrave; thi \u0111\u1ea5u th\u1ec3 d\u1ee5c d\u1ee5ng c\u1ee5. N&oacute; g\u1ed3m m\u1ed9t thanh x&agrave; \u0111\u01b0\u1ee3c c\u1ed1 \u0111\u1ecbnh, gi\u1eef v\u1eefng \u1edf tr&ecirc;n cao v&agrave; song song v\u1edbi s&agrave;n nh&agrave;.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">H&iacute;t x&agrave; \u0111\u01a1n (chin up) gi&uacute;p c\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c cho ph\u1ea7n th&acirc;n tr&ecirc;n. B&agrave;i t\u1eadp n&agrave;y s\u1eed d\u1ee5ng nhi\u1ec1u nh&oacute;m c\u01a1 nh\u01b0 c\u01a1 tay, c\u01a1 vai, c\u01a1 l\u01b0ng hay <a href=\"https:\/\/www.coolmate.me\/blog\/cach-siet-co-bung-273\">c\u01a1 b\u1ee5ng<\/a>&hellip; Khi th\u1ef1c hi\u1ec7n h&iacute;t x&agrave; \u0111\u01a1n, ng\u01b0\u1eddi t\u1eadp d&ugrave;ng tay n\u1eafm thanh x&agrave; r\u1ed3i k&eacute;o c\u01a1 th\u1ec3 l&ecirc;n xu\u1ed1ng. Khi \u0111&oacute;, khu\u1ef7u tay u\u1ed1n cong, \u0111\u1ed3ng th\u1eddi vai kh&eacute;p l\u1ea1i r\u1ed3i m\u1edf r\u1ed9ng.<\/p>\n<h2><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/April2023\/hit-xa-don-1564_986.jpg\" alt=\"hit-xa-don-1564\"><\/h2>\n<p><strong id=\"docs-internal-guid-c786d3b5-7fff-a227-08c8-a551c13b5067\" style=\"font-weight: normal;\"><\/strong><\/p>\n<h2 dir=\"ltr\">2. H\u01b0\u1edbng d\u1eabn h&iacute;t x&agrave; \u0111\u01a1n \u0111&uacute;ng c&aacute;ch<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>B\u01b0\u1edbc 1<\/strong>: \u0110\u1eb7t tay l&ecirc;n x&agrave; \u0111\u01a1n sao cho kho\u1ea3ng c&aacute;ch hai tay r\u1ed9ng h\u01a1n vai. Hai tay n\u1eafm v&agrave;o x&agrave; \u0111\u01a1n sao cho l&ograve;ng b&agrave;n tay h\u01b0\u1edbng ra ngo&agrave;i ho\u1eb7c quay v\u1ec1 ph&iacute;a trong c\u01a1 th\u1ec3.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><em>L\u01b0u &yacute;: \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi, b\u1ea1n n&ecirc;n s\u1eed d\u1ee5ng c&aacute;ch n\u1eafm x&agrave; s\u1ed1 2: l&ograve;ng b&agrave;n tay quay v\u1ec1 ph&iacute;a trong c\u01a1 th\u1ec3.<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">B\u01b0\u1edbc 2: Gi\u1eef th\u1eb3ng s\u1ed1ng l\u01b0ng, h\u01a1i \u01b0\u1ee1n ng\u1ef1c v\u1ec1 ph&iacute;a tr\u01b0\u1edbc.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/April2023\/hit-xa-don-1564_678.jpg\" alt=\"hit-xa-don-1564\"><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>B\u01b0\u1edbc 3<\/strong>: Khi h&iacute;t x&agrave; l&ecirc;n, d&ugrave;ng l\u1ef1c c&aacute;nh tay k&eacute;o tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 \u0111\u1ebfn khi vai ngang t\u1ea7m v\u1edbi thanh x&agrave; k\u1ebft h\u1ee3p v\u1edbi h\u01a1i th\u1edf. C\u1ed1 g\u1eafng kh&eacute;p hai c&aacute;nh tay v&agrave;o s&aacute;t c\u01a1 th\u1ec3 \u0111\u1ec3 gi\u1ea3m tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3.<\/p>\n<p dir=\"ltr\"><em>L\u01b0u &yacute;:<\/em><\/p>\n<ul>\n<li dir=\"ltr\" style=\"font-style: italic;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><em>Th\u1edf ra th\u1eadt ch\u1eadm khi n&acirc;ng ng\u01b0\u1eddi l&ecirc;n v&agrave; h&iacute;t th\u1eadt s&acirc;u khi h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng<\/em><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"font-style: italic;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><em>C\u01a1 th\u1ec3 g\u1ea7n nh\u01b0 c\u1ed1 \u0111\u1ecbnh khi h&iacute;t x&agrave;, ch\u1ec9 c&oacute; c&aacute;nh tay v&agrave; c\u1eb3ng tay di chuy\u1ec3n.<\/em><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>B\u01b0\u1edbc 4<\/strong>: G\u1ed3ng c\u01a1 tay tr\u01b0\u1edbc, gi\u1eef n\u1eeda th&acirc;n tr&ecirc;n c\u1ed1 \u0111\u1ecbnh. C\u1ed1 g\u1eafng gi\u1eef c\u01a1 th\u1ec3 tr&ecirc;n \u0111\u1ec9nh x&agrave; v&agrave;i gi&acirc;y tr\u01b0\u1edbc khi h\u1ea1 xu\u1ed1ng.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>B\u01b0\u1edbc 5<\/strong>: T\u1eeb t\u1eeb h\u1ea1 th&acirc;n ng\u01b0\u1eddi xu\u1ed1ng, \u0111\u1ea3m b\u1ea3o hai tay ph\u1ea3i th\u1eb3ng h\u1ebft c\u01a1. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/April2023\/hit-xa-don-1564_836.jpg\" alt=\"hit-xa-don-1564\"><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">{{{infobox}}}Kh&aacute;m ph&aacute; ngay BST <a href=\"https:\/\/www.coolmate.me\/collection\/quan-ao-phu-kien-tap-gym\" target=\"_blank\" rel=\"noopener\">Qu\u1ea7n &aacute;o t\u1eadp gym nam<\/a>{{{\/infobox}}}<\/span><\/strong><\/p>\n<p>{{{productpreview}}} 648acd28af7a9c47ed451eec {{{\/productpreview}}}<\/p>\n<h2 dir=\"ltr\">3. T&aacute;c d\u1ee5ng c\u1ee7a h&iacute;t x&agrave; \u0111\u01a1n<\/h2>\n<h3 dir=\"ltr\">3.1. Gi&uacute;p t\u0103ng chi\u1ec1u cao<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Nhi\u1ec1u ng\u01b0\u1eddi v\u1eabn ngh\u0129 r\u1eb1ng vi\u1ec7c t\u1eadp luy\u1ec7n t\u0103ng chi\u1ec1u cao ch\u1ec9 c&oacute; t&aacute;c d\u1ee5ng v\u1edbi tr\u1ebb em trong giai \u0111o\u1ea1n ph&aacute;t tri\u1ec3n. Tr&ecirc;n th\u1ef1c t\u1ebf, \u0111\u1ec3 c\u1ea3i thi\u1ec7n chi\u1ec1u cao, nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng b\u1eaft \u0111\u1ea7u v\u1edbi c&aacute;c b&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n. L&iacute; do l&agrave; b\u1edfi c&aacute;c \u0111\u1ed9ng t&aacute;c n&acirc;ng, h\u1ea1 trong khi k&eacute;o x&agrave; c&oacute; t&aacute;c d\u1ee5ng k&eacute;o c\u0103ng v&agrave; k&iacute;ch th&iacute;ch c&aacute;c l\u1edbp c\u01a1 ph&aacute;t tri\u1ec3n t\u1ed1t h\u01a1n.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/April2023\/hit-xa-don-1564_712.jpg\" alt=\"hit-xa-don-1564\"><\/p>\n<h3 dir=\"ltr\">3.2. T\u0103ng s\u1ee9c m\u1ea1nh \u0111&ocirc;i tay<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">H&iacute;t x&agrave; \u0111\u01a1n \u0111&ograve;i h\u1ecfi l\u1ef1c t\u1eeb b&agrave;n tay v&agrave; c&aacute;nh tay ph\u1ea3i m\u1ea1nh, \u0111\u1ee7 \u0111\u1ec3 n&acirc;ng ng\u01b0\u1eddi khi l&ecirc;n x&agrave;. Khi t\u1eadp v\u1edbi th\u1eddi gian \u0111\u1ee7 l&acirc;u, \u0111&ocirc;i tay s\u1ebd tr\u1edf n&ecirc;n c\u1ee9ng, ch\u1eafc v&agrave; kh\u1ecfe m\u1ea1nh h\u01a1n.<\/p>\n<h3 dir=\"ltr\">3.3. Gi\u1ea3m m\u1ee1 trong c\u01a1 th\u1ec3<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">T\u1eadp h&iacute;t x&agrave; \u0111\u01a1n l&agrave;m ti&ecirc;u hao n\u0103ng l\u01b0\u1ee3ng trong c\u01a1 th\u1ec3, \u0111\u1ed1t ch&aacute;y l\u01b0\u1ee3ng calo \u0111&aacute;ng k\u1ec3 gi&uacute;p gi\u1ea3m m\u1ee1 hi\u1ec7u qu\u1ea3.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/April2023\/hit-xa-don-1564_491.jpg\" alt=\"hit-xa-don-1564\"><\/p>\n<h3 dir=\"ltr\">3.4. C\u1ea3i thi\u1ec7n v&oacute;c d&aacute;ng c\u1ee7a b\u1ea1n<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ed9ng t&aacute;c h&iacute;t x&agrave; \u0111\u01a1n gi\u1eef c\u01a1 th\u1ec3 \u1edf t\u01b0 th\u1ebf th\u1eb3ng \u0111\u1ee9ng. \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi b\u1ecb g&ugrave; l\u01b0ng, c&aacute;c chuy&ecirc;n gia h&igrave;nh th\u1ec3 khuy&ecirc;n b\u1ea1n n&ecirc;n t\u1eadp luy\u1ec7n n&oacute; th\u01b0\u1eddng xuy&ecirc;n \u0111\u1ec3 c\u1ea3i thi\u1ec7n v&oacute;c d&aacute;ng.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><strong style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">{{{infobox}}}Kh&aacute;m ph&aacute;<a href=\"https:\/\/www.coolmate.me\/collection\/quan-nam-choi-the-thao\" target=\"_blank\" rel=\"noopener\">Qu\u1ea7n th\u1ec3 thao nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng{{{\/infobox}}}<\/span><\/strong><\/span><\/strong><\/p>\n<h3 dir=\"ltr\">3.5. Gi\u1ea3m \u0111au vai g&aacute;y<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Khi t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n, c&aacute;c c\u01a1 \u1edf v&ugrave;ng c\u1ed5, vai, l\u01b0ng, tay \u0111\u1ec1u tham gia ho\u1ea1t \u0111\u1ed9ng. T\u1eeb \u0111&oacute;, gi\u1ea3m hi\u1ec7n t\u01b0\u1ee3ng m\u1ecfi l\u01b0ng, c\u1ed5, vai g&aacute;y; gi&atilde;n x\u01b0\u01a1ng c\u1ed1t gi&uacute;p c\u01a1 th\u1ec3 d\u1ec5 ch\u1ecbu, h\u1ea1n ch\u1ebf nh\u1ee9c m\u1ecfi. \u0110&acirc;y l&agrave; b&agrave;i t\u1eadp r\u1ea5t ph&ugrave; h\u1ee3p v\u1edbi d&acirc;n v\u0103n ph&ograve;ng th\u01b0\u1eddng xuy&ecirc;n ng\u1ed3i nhi\u1ec1u, s\u1ee9c n\u1eb7ng c\u01a1 th\u1ec3 \u0111&egrave; l&ecirc;n c\u1ed9t s\u1ed1ng g&acirc;y \u0111au nh\u1ee9c.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/April2023\/hit-xa-don-1564_329.jpg\" alt=\"hit-xa-don-1564\"><\/p>\n<h3 dir=\"ltr\">3.6. C\u1ea3i thi\u1ec7n t&acirc;m tr\u1ea1ng<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Khi b\u1ea1n v\u1eadn \u0111\u1ed9ng v&agrave; t\u1eadp th\u1ec3 d\u1ee5c, n&atilde;o s\u1ebd ti\u1ebft ra c&aacute;c hormone gi\u1ea3m c\u0103ng th\u1eb3ng, m\u1ec7t m\u1ecfi. N\u1ebfu b\u1ecb &aacute;p l\u1ef1c, t&acirc;m tr\u1ea1ng kh&ocirc;ng t\u1ed1t, h&atilde;y \u0111\u1ebfn ph&ograve;ng t\u1eadp gym ho\u1eb7c c&ocirc;ng vi&ecirc;n g\u1ea7n nh&agrave; \u0111\u1ec3 t\u1eadp luy\u1ec7n ngay nh&eacute;.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}} &gt;&gt;&gt; Tham kh\u1ea3o <a href=\"https:\/\/www.coolmate.me\/collection\/coolmate-activewear\" target=\"_blank\" rel=\"noopener\">\u0111\u1ed3 th\u1ec3 thao<\/a> &#8211; D&ograve;ng s\u1ea3n ph\u1ea9m th\u1ec3 thao d&agrave;nh cho nam gi\u1edbi {{{\/infobox}}}<\/p>\n<h2 dir=\"ltr\">4. 07 l\u01b0u &yacute; luy\u1ec7n t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n \u0111&uacute;ng c&aacute;ch<\/h2>\n<h3 dir=\"ltr\">4.1. Th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110&acirc;y l&agrave; l\u1ed7i sai th\u01b0\u1eddng g\u1eb7p c\u1ee7a nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u h&iacute;t x&agrave;. Sau khi g\u1ed3ng m&igrave;nh l&ecirc;n x&agrave; th&igrave; khi h\u1ea1 xu\u1ed1ng, h\u1ecd th\u01b0\u1eddng th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3 cho tho\u1ea3i m&aacute;i. C&aacute;ch t\u1eadp \u0111&uacute;ng nh\u1ea5t l&agrave; g\u1ed3ng c\u01a1, gi\u1eef c\u01a1 b\u1eafp \u1edf tr\u1ea1ng th&aacute;i c\u0103ng c\u1ee9ng c\u1ea3 khi l&ecirc;n v&agrave; xu\u1ed1ng x&agrave; th&igrave; m\u1edbi \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t.<\/p>\n<h3 dir=\"ltr\">4.2. T\u01b0 th\u1ebf<\/h3>\n<p dir=\"ltr\">L\u01b0u &yacute; lu&ocirc;n gi\u1eef c\u01a1 th\u1ec3 c&acirc;n b\u1eb1ng, gi\u1eef th\u1eb3ng c\u1ed9t s\u1ed1ng khi h&iacute;t x&agrave; \u0111\u01a1n.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/April2023\/hit-xa-don-1564_506.jpg\" alt=\"hit-xa-don-1564\"><\/p>\n<h3 dir=\"ltr\">4.3. Kho\u1ea3ng c&aacute;ch 2 tay<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Kho\u1ea3ng c&aacute;ch hai tay \u0111\u1eb7t tr&ecirc;n x&agrave; ph\u1ea3i r\u1ed9ng h\u01a1n vai. V\u1edbi c&aacute;ch th\u1ef1c hi\u1ec7n n&agrave;y, tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 s\u1ebd gi\u1ea3m b\u1edbt &aacute;p l\u1ef1c cho \u0111&ocirc;i tay, gi&uacute;p b\u1ea1n l&ecirc;n x&agrave; \u0111\u01a1n \u0111&uacute;ng c&aacute;ch.<\/p>\n<h3 dir=\"ltr\">4.4. Kh&ocirc;ng kh\u1edfi \u0111\u1ed9ng<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">M\u1eb7c d&ugrave; \u0111&acirc;y l&agrave; b&agrave;i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng c\u0169ng c\u1ea7n kh\u1edfi \u0111\u1ed9ng k\u1ef9, &iacute;t nh\u1ea5t l&agrave; 5 ph&uacute;t \u0111\u1ec3 quen d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp v&agrave; tr&aacute;nh \u0111\u01b0\u1ee3c nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng kh&ocirc;ng \u0111&aacute;ng c&oacute;.<\/p>\n<h3 dir=\"ltr\">4.5. L\u1ea5y \u0111&agrave; qu&aacute; nhi\u1ec1u khi l&ecirc;n x&agrave;<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Ng\u01b0\u1eddi m\u1edbi t\u1eadp h&iacute;t x&agrave; th\u01b0\u1eddng g\u1eb7p ph\u1ea3i l\u1ed7i n&agrave;y. Do tay kh&ocirc;ng \u0111\u1ee7 s\u1ee9c, ch\u01b0a quen n&ecirc;n ph\u1ea3i l\u1ea5y \u0111&agrave; nhi\u1ec1u m\u1edbi n&acirc;ng x&agrave; \u0111\u01b0\u1ee3c. \u0110i\u1ec1u n&agrave;y l&agrave;m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u01b0 th\u1ebf l\u01b0ng, c\u1ed9t s\u1ed1ng kh&ocirc;ng \u0111\u01b0\u1ee3c gi\u1eef th\u1eb3ng d\u1ec5 d\u1eabn \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng c\u1ed9t s\u1ed1ng.<\/p>\n<h3 dir=\"ltr\">4.6. X&agrave; qu&aacute; cao<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">M\u1edbi t\u1eadp b\u1ea1n n&ecirc;n d&ugrave;ng x&agrave; th\u1ea5p ho\u1eb7c x&agrave; cao v\u1eeba ph\u1ea3i, t\u1ea7m ngang ng\u1ef1c \u0111\u1ec3 c\u1ea3i thi\u1ec7n l\u1ef1c \u0111&ocirc;i tay tr\u01b0\u1edbc. Sau \u0111&oacute; m\u1edbi n&acirc;ng m\u1ee9c x&agrave; l&ecirc;n cao h\u01a1n.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/April2023\/hit-xa-don-1564_127.jpg\" alt=\"hit-xa-don-1564\"><\/p>\n<h3 dir=\"ltr\">4.7. L&ecirc;n x&agrave; kh&ocirc;ng \u0111\u1ee7 cao<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">M\u1ee9c n&acirc;ng ng\u01b0\u1eddi qua x&agrave; \u0111\u1ea1t chu\u1ea9n l&agrave; v\u1ecb tr&iacute; ngang vai. D&ugrave; l&agrave; ng\u01b0\u1eddi m\u1edbi t\u1eadp, h&atilde;y c\u1ed1 g\u1eafng \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">{{{infobox}}}Xem th&ecirc;m <a href=\"https:\/\/www.coolmate.me\/collection\/ao-nam-choi-the-thao\" target=\"_blank\" rel=\"noopener\">&Aacute;o th\u1ec3 thao nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng{{{\/infobox}}}<\/span><\/strong><\/p>\n<h3 dir=\"ltr\">4.8. T\u1eadp qu&aacute; nhanh<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">C&aacute;c \u0111\u1ed9ng t&aacute;c t\u0103ng c\u01a1 tay, c\u01a1 vai c\u1ea7n t\u1eadp ch\u1eadm m\u1edbi c&oacute; hi\u1ec7u qu\u1ea3. Vi\u1ec7c h&iacute;t x&agrave; l&ecirc;n xu\u1ed1ng qu&aacute; nhanh s\u1ebd g&acirc;y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u qu\u1ea3 b&agrave;i t\u1eadp.<\/p>\n<p><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><\/strong><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 10pt;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5. T\u1ed5ng h\u1ee3p 12 b&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n nam gi\u1edbi kh&ocirc;ng th\u1ec3 b\u1ecf qua<\/span><\/strong><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Kh&ocirc;ng ch\u1ec9 gi&uacute;p c\u1ea3i thi\u1ec7n chi\u1ec1u cao, h&iacute;t x&agrave; \u0111\u01a1n c\u0169ng r\u1ea5t c&oacute; &iacute;ch trong vi\u1ec7c gi\u1ea3m m\u1ee1 b\u1ee5ng. Tuy nhi&ecirc;n, m\u1ecdi ng\u01b0\u1eddi v\u1eabn c\u1ea7n tham kh\u1ea3o v&agrave; t&igrave;m hi\u1ec3u th\u1eadt k\u1ef9 \u0111\u1ec3 c&oacute; nh\u1eefng b&agrave;i t\u1eadp ph&ugrave; h\u1ee3p v\u1edbi b\u1ea3n th&acirc;n. T\u1eeb \u0111&oacute; nh\u1eb1m tr&aacute;nh ch\u1ea5n th\u01b0\u01a1ng v&agrave; \u1ea3nh h\u01b0\u1edfng kh&ocirc;ng t\u1ed1t \u0111\u1ebfn s\u1ee9c kh\u1ecfe.<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 10pt;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(67, 67, 67); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5.1 B&agrave;i t\u1eadp Classic Pull-up (H&iacute;t x&agrave; \u0111\u01a1n c\u01a1 b\u1ea3n)<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B&agrave;i t\u1eadp n&agrave;y gi&uacute;p ph&aacute;t tri\u1ec3n c\u01a1 vai, c\u01a1 ng\u1ef1c, c\u01a1 b\u1ee5ng, h&ocirc;ng, c\u01a1 x&ocirc;, b\u1eafp tay v&agrave; t\u0103ng chi\u1ec1u cao nhanh ch&oacute;ng. \u0110\u1ed1i v\u1edbi b&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n c\u01a1 b\u1ea3n n&agrave;y, c&aacute;c b\u1ea1n th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf treo ng\u01b0\u1eddi t\u1ef1 nhi&ecirc;n tr&ecirc;n x&agrave;, 2 tay n\u1eafm ch\u1eb7t thanh x&agrave; v&agrave; dang r\u1ed9ng h\u01a1n vai m\u1ed9t ch&uacute;t. T&ugrave;y v&agrave;o th&oacute;i quen, b\u1ea1n c&oacute; th\u1ec3 \u0111\u1ec3 l&ograve;ng b&agrave;n tay quay v&agrave;o ng\u01b0\u1eddi ho\u1eb7c h\u01b0\u1edbng ra ngo&agrave;i. 2 ch&acirc;n h\u01a1i g\u1eadp v&agrave; ch&eacute;o nhau \u1edf m\u1eaft c&aacute; ch&acirc;n.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Treo th\u1eb3ng ng\u01b0\u1eddi xu\u1ed1ng, 2 tay du\u1ed7i th\u1eb3ng ho&agrave;n to&agrave;n. C\u0103ng c\u1ee9ng l\u01b0ng x&ocirc; v&agrave; d&ugrave;ng l\u1ef1c t\u1eeb tay k&eacute;o c\u01a1 th\u1ec3 l&ecirc;n \u0111\u1ebfn khi c\u1eb1m v\u01b0\u1ee3t qua chi\u1ec1u ngang c\u1ee7a thanh x&agrave;, 2 c&ugrave;i ch\u1ecf h\u01a1i h\u01b0\u1edbng ra. Th\u1edf ra khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c v&agrave; th\u1eddi v&agrave; gi\u1eef nguy&ecirc;n t\u01b0 th\u1ebf trong v&ograve;ng 2-3 gi&acirc;y.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u1ea1 ng\u01b0\u1eddi t\u1eeb t\u1eeb ng\u01b0\u1eddi xu\u1ed1ng \u0111\u1ebfn khi 2 tay th\u1eb3ng h\u1ebft c\u1ee1 \u0111\u1ec3 v\u1ec1 v\u1ecb tr&iacute; ban \u0111\u1ea7u m&agrave; kh&ocirc;ng \u0111\u01b0\u1ee3c \u0111u ng\u01b0\u1eddi.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c tr&ecirc;n \u0111\u1ec1u \u0111\u1eb7n v&agrave; t&ugrave;y theo kh\u1ea3 n\u0103ng m&agrave; m\u1ed7i ng\u01b0\u1eddi t\u1ef1 linh ho\u1ea1t thay \u0111\u1ed5i s\u1ed1 l\u1ea7n h&iacute;t x&agrave;.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); 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\/June2023\/hit-xa-don-1564_786.jpg\" alt=\"hit-xa-don-1564\"><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B&agrave;i t\u1eadp Classic Pull-up (H&iacute;t x&agrave; \u0111\u01a1n c\u01a1 b\u1ea3n)<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">M\u1ed7i ng&agrave;y, b\u1ea1n n&ecirc;n duy tr&igrave; b&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n k&egrave;m theo nh\u1eefng b&agrave;i t\u1eadp k\u1ebft h\u1ee3p kh&aacute;c \u0111\u1ec3 ph&aacute;t tri\u1ec3n c\u01a1 vai. Trong qu&aacute; tr&igrave;nh t\u1eadp, b\u1ea1n n&ecirc;n gi\u1eef cho x\u01b0\u01a1ng s\u1ed1ng th\u1eb3ng \u0111\u1ec3 b&agrave;i t\u1eadp \u0111\u1ea1t hi\u1ec7u qu\u1ea3 h\u01a1n. Ngo&agrave;i ra khi k&eacute;o ng\u01b0\u1eddi l&ecirc;n, nh\u1ecbp th\u1edf l&agrave; th\u1edf ra v&agrave; khi h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng l&agrave; h&iacute;t v&agrave;o. Vi\u1ec7c \u0111i\u1ec1u ti\u1ebft nh\u1ecbp th\u1edf \u0111\u1ec1u \u0111\u1eb7n s\u1ebd gi&uacute;p &iacute;ch cho s\u1ee9c b\u1ec1n c\u1ee7a ng\u01b0\u1eddi t\u1eadp.<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 10pt;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(67, 67, 67); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5.2 B&agrave;i t\u1eadp Kipping Pull-up (H&iacute;t x&agrave; \u0111\u01a1n qu&aacute;n t&iacute;nh)<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n qu&aacute;n t&iacute;nh n&agrave;y s\u1ebd gi&uacute;p t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 l\u01b0ng. \u0110\u1ed9ng t&aacute;c nh\u01b0 sau:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">\u0110\u1ee9ng quay l\u01b0ng l\u1ea1i m&aacute;y h&iacute;t x&agrave;, 2 tay n\u1eafm ch\u1eb7t hai b&ecirc;n v&agrave; l&ograve;ng b&agrave;n tay h\u01b0\u1edbng v\u1ec1 ph&iacute;a tr\u01b0\u1edbc.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">B\u1eaft \u0111\u1ea7u k&eacute;o m\u1ea1nh ng\u01b0\u1eddi l&ecirc;n r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 ch\u1eadm ng\u01b0\u1eddi xu\u1ed1ng, 2 ch&acirc;n g\u1eadp g\u1ed1i ch&eacute;o nhau.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">Th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 \u0111\u1ed9ng t&aacute;c h&iacute;t x&agrave; \u0111\u01a1n c\u1ed5 \u0111i\u1ec3n, ngo\u1ea1i tr\u1eeb vi\u1ec7c \u0111u 2 ch&acirc;n v\u1ec1 tr\u01b0\u1edbc v&agrave; sau \u0111\u1ec3 t\u1ea1o qu&aacute;n t&iacute;nh k&eacute;o ng\u01b0\u1eddi l&ecirc;n cao.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 10pt;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(67, 67, 67); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5.3 B&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n k&eacute;o ng\u01b0\u1eddi l&ecirc;n sau c\u1ed5<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n n&agrave;y s\u1ebd gi&uacute;p t\u0103ng chi\u1ec1u cao hi\u1ec7u qu\u1ea3. \u0110\u1ed3ng th\u1eddi ph&aacute;t tri\u1ec3n c&aacute;c nh&oacute;m c\u01a1 l\u01b0ng, c\u01a1 tam gi&aacute;c, c\u01a1 ng\u1ef1c v&agrave; c\u01a1 2 \u0111\u1ea7u c&aacute;nh tay r\u1ea5t h\u1eefu hi\u1ec7u. Th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf treo ng\u01b0\u1eddi tr&ecirc;n x&agrave; v&agrave; du\u1ed7i t\u1ef1 nhi&ecirc;n, hai tay n\u1eafm ch\u1eb7t v&agrave;o thanh x&agrave; \u0111\u01a1n v\u1edbi \u0111\u1ed9 r\u1ed9ng h\u01a1n \u0111\u1ed9 r\u1ed9ng c\u1ee7a vai.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1eeb t\u1eeb co khu\u1ef7u tay l\u1ea1i, k&eacute;o ng\u01b0\u1eddi l&ecirc;n v&agrave; h\u01b0\u1edbng \u0111\u1ea7u v\u1ec1 tr\u01b0\u1edbc x&agrave; cho \u0111\u1ebfn khi g&aacute;y g\u1ea7n ch\u1ea1m v&agrave;o thanh x&agrave;.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef nguy&ecirc;n th\u01b0 th\u1ebf trong kho\u1ea3ng 3 gi&acirc;y r\u1ed3i t\u1eeb t\u1eeb bu&ocirc;ng ng\u01b0\u1eddi xu\u1ed1ng tr\u1edf v\u1ec1 t\u01b0 th\u1ebf chu\u1ea9n b\u1ecb.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c h&iacute;t x&agrave; \u0111\u01a1n tr&ecirc;n tr&ecirc;n cho \u0111\u1ebfn khi k\u1ebft th&uacute;c b&agrave;i t\u1eadp.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); 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\/June2023\/hit-xa-don-1564_919.jpg\" alt=\"hit-xa-don-1564\"><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n k&eacute;o ng\u01b0\u1eddi l&ecirc;n sau c\u1ed5 cho nam gi\u1edbi<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Trong qu&aacute; tr&igrave;nh t\u1eadp, l&uacute;c l&ecirc;n x&agrave; c\u1ea7n h\u01b0\u1edbng \u0111\u1ea7u v\u1ec1 tr\u01b0\u1edbc x&agrave;, c\u01a1 th\u1ec3 lu&ocirc;n \u1edf tr\u1ea1ng th&aacute;i th\u1eb3ng v&agrave; \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp th\u1edf nh\u01b0 b&agrave;i th\u1ee9 nh\u1ea5t.<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 10pt;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(67, 67, 67); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5.4 B&agrave;i t\u1eadp Close-grip Chin-up (H&iacute;t x&agrave; \u0111\u01a1n tay h\u1eb9p)<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n tay h\u1eb9p n&agrave;y s\u1ebd gia t\u0103ng s\u1ef1 t\u01b0\u01a1ng t&aacute;c c\u1ee7a b\u1eafp tay tr\u01b0\u1edbc. Th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf 2 tay h\u1eb9p n\u1eafm ch\u1eb7t thanh x&agrave;, 2 l&ograve;ng b&agrave;n tay h\u01b0\u1edbng v&agrave;o m\u1eb7t.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">2 g\u1ed1i g\u1eadp l\u1ea1i, 2 ch&acirc;n ch&eacute;o ph&iacute;a sau r\u1ed3i b\u1eaft \u0111\u1ea7u k&eacute;o ng\u01b0\u1eddi l&ecirc;n. 2 c&ugrave;i ch\u1ecf &eacute;p s&aacute;t v&agrave;o 2 b&ecirc;n th&acirc;n ng\u01b0\u1eddi cho \u0111\u1ebfn khi c\u1eb1m ch\u1ea1m x&agrave; l&agrave; \u0111\u01b0\u1ee3c.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef nguy&ecirc;n th\u01b0 th\u1ebf trong kho\u1ea3ng 3 gi&acirc;y r\u1ed3i t\u1eeb t\u1eeb bu&ocirc;ng ng\u01b0\u1eddi xu\u1ed1ng tr\u1edf v\u1ec1 t\u01b0 th\u1ebf chu\u1ea9n b\u1ecb.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">L\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c h&iacute;t x&agrave; \u0111\u01a1n tr&ecirc;n tr&ecirc;n cho \u0111\u1ebfn khi k\u1ebft th&uacute;c b&agrave;i t\u1eadp.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 10pt;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(67, 67, 67); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5 B&agrave;i t\u1eadp Tarzan Pull-up (H&iacute;t x&agrave; \u0111\u01a1n ki\u1ec3u Tarzan)<\/span><\/strong><\/h3>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf quay l\u01b0ng l\u1ea1i v\u1edbi khung x&agrave;, 2 tay n\u1eafm gi\u1eefa thanh x&agrave;, g\u1ea7n ch\u1ea1m nhau. 2 l&ograve;ng b&agrave;n tay h\u01b0\u1edbng v\u1ec1 ph&iacute;a tr\u01b0\u1edbc, 2 g\u1ed1i g\u1eadp nh\u1eb9, 2 ch&acirc;n ch&eacute;o nhau \u1edf m\u1eaft c&aacute;.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">K&eacute;o ng\u01b0\u1eddi l&ecirc;n v&agrave; khi c\u1eb1m v\u01b0\u1ee3t qu&aacute; thanh x&agrave; th&igrave; v\u1eb7n ng\u01b0\u1eddi sang ph\u1ea3i. Sau \u0111&oacute; h\u1ea1 v\u1ec1 v\u1ecb tr&iacute; ban \u0111\u1ea7u v&agrave; l\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c cho b&ecirc;n tr&aacute;i. Th\u1edf ra khi h&iacute;t l&ecirc;n v&agrave; gi\u1eef nguy&ecirc;n tr\u1ea1ng th&aacute;i c\u0103ng c\u1ee9ng trong kho\u1ea3ng 1 gi&acirc;y, h&iacute;t v&agrave;o khi h\u1ea1 ng\u01b0\u1eddi.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c h&iacute;t x&agrave; tr&ecirc;n tr&ecirc;n cho \u0111\u1ebfn khi k\u1ebft th&uacute;c b&agrave;i t\u1eadp.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">B&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n ki\u1ec3u Tarzan n&agrave;y \u0111&ograve;i h\u1ecfi c\u0103ng c\u1ee9ng c\u01a1 b\u1ee5ng \u0111\u1ec3 ng\u0103n kh&ocirc;ng cho th&acirc;n ng\u01b0\u1eddi d\u01b0\u1edbi \u0111u \u0111\u01b0a.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); 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\/June2023\/hit-xa-don-1564_896.jpg\" alt=\"hit-xa-don-1564\"><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B&agrave;i t\u1eadp Tarzan Pull-up (H&iacute;t x&agrave; \u0111\u01a1n ki\u1ec3u Tarzan)<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 10pt;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(67, 67, 67); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5.6 B&agrave;i t\u1eadp Pull-up with Alternating Knee Twist (H&iacute;t x&agrave; \u0111\u01a1n v\u1eb7n g\u1ed1i)<\/span><\/strong><\/h3>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf quay l\u01b0ng v\u1ec1 ph&iacute;a khung x&agrave;, 2 tay n\u1eafm ch\u1eb7t thanh x&agrave;, dang r\u1ed9ng b\u1eb1ng vai. 2 b&agrave;n tay h\u01b0\u1edbng v\u1ec1 ph&iacute;a tr\u01b0\u1edbc, 2 g\u1ed1i h\u01a1i g\u1eadp v&agrave; 2 ch&acirc;n ch&eacute;o nhau \u1edf m\u1eaft c&aacute;.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">2 tay du\u1ed7i th\u1eb3ng ho&agrave;n to&agrave;n. Th\u1edf ra v&agrave; h&iacute;t ng\u01b0\u1eddi l&ecirc;n \u0111\u1ed3ng th\u1eddi k&eacute;o 2 g\u1ed1i v\u1ec1 ng\u1ef1c tr\u01b0\u1edbc khi v\u1eb7n ng\u01b0\u1eddi sang tr&aacute;i, sau \u0111&oacute; sang ph\u1ea3i v&agrave; tr\u01b0\u1edbc khi h\u1ea1 ng\u01b0\u1eddi t\u1eeb t\u1eeb xu\u1ed1ng v\u1ecb tr&iacute; ban \u0111\u1ea7u.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">To&agrave;n c\u01a1 th&acirc;n ng\u01b0\u1eddi c\u1ea7n lu&ocirc;n c\u0103ng c\u1ee9ng khi v\u1eb7n ng\u01b0\u1eddi.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">L\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c h&iacute;t x&agrave; \u0111\u01a1n tr&ecirc;n tr&ecirc;n cho \u0111\u1ebfn khi k\u1ebft th&uacute;c b&agrave;i t\u1eadp.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 10pt;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(67, 67, 67); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5.7 B&agrave;i t\u1eadp Towel Grip Pull-up (H&iacute;t x&agrave; \u0111\u01a1n v\u1edbi kh\u0103n)<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Vi\u1ec7c s\u1eed d\u1ee5ng kh\u0103n t\u1eafm \u0111&ograve;i h\u1ecfi kh\u1ea3 n\u0103ng c\u1ea7m n\u1eafm r\u1ea5t nhi\u1ec1u. T\u1eeb \u0111&oacute; gi&uacute;p t\u0103ng s\u1ee9c m\u1ea1nh cho c\u01a1 c\u1eb3ng tay v&agrave; c&ograve;n t&aacute;c \u0111\u1ed9ng l&ecirc;n l\u01b0ng tr&ecirc;n, b\u1eafp tay \u0111&aacute;ng k\u1ec3.<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf quay l\u01b0ng v\u1ec1 ph&iacute;a khung x&agrave;, m&oacute;c 2 kh\u0103n t\u1eafm l&ecirc;n thanh x&agrave; r\u1ed9ng b\u1eb1ng vai v&agrave; m\u1ed7i tay n\u1eafm ch\u1eb7t 1 \u0111\u1ea7u kh\u0103n. 2 g\u1ed1i h\u01a1i g\u1eadp v&agrave; 2 ch&acirc;n \u0111an ch&eacute;o \u1edf m\u1eaft c&aacute;.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Th\u1edf ra v&agrave; k&eacute;o ng\u01b0\u1eddi l&ecirc;n, sau \u0111&oacute; h&iacute;t v&agrave;o v&agrave; h\u1ea1 d\u1ea7n ng\u01b0\u1eddi xu\u1ed1ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">L\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c h&iacute;t x&agrave; \u0111\u01a1n tr&ecirc;n tr&ecirc;n cho \u0111\u1ebfn khi k\u1ebft th&uacute;c b&agrave;i t\u1eadp.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); 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\/June2023\/hit-xa-don-1564_229.jpg\" alt=\"hit-xa-don-1564\"><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B&agrave;i t\u1eadp Towel Grip Pull-up (H&iacute;t x&agrave; \u0111\u01a1n v\u1edbi kh\u0103n)<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 10pt;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(67, 67, 67); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5.8 B&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n treo ng\u01b0\u1eddi \u0111&aacute; ch&acirc;n<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Treo ng\u01b0\u1eddi \u0111&aacute; ch&acirc;n c\u0169ng l&agrave; m\u1ed9t trong nh\u1eefng b&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n gi\u1ea3m m\u1ee1 b\u1ee5ng v&agrave; l&agrave;m s\u0103n ch\u1eafc v&ugrave;ng b\u1ee5ng nhanh ch&oacute;ng, hi\u1ec7u qu\u1ea3. \u0110\u1ed9ng t&aacute;c n&agrave;y s\u1ebd t&aacute;c \u0111\u1ed9ng v&agrave;o c\u01a1 b\u1ee5ng b\u1edfi khi h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng, c\u01a1 l\u01b0ng s\u1ebd ho\u1ea1t \u0111\u1ed9ng r\u1ea5t nhi\u1ec1u. Th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp nh\u01b0 sau:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">Gi\u1eef t\u01b0 th\u1ebf treo ng\u01b0\u1eddi nh\u01b0 c&aacute;c b&agrave;i t\u1eadp tr\u01b0\u1edbc \u0111&oacute; v&agrave; thay \u0111\u1ed5i m\u1ed9t ch&uacute;t chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a ch&acirc;n.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110u ng\u01b0\u1eddi l&ecirc;n, gi\u1eef c\u0103ng m&ocirc;ng v&agrave; b\u1ee5ng, \u0111\u1ed3ng th\u1eddi 2 ch&acirc;n du\u1ed7i th\u1eb3ng.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u01b0a ch&acirc;n ph\u1ea3i l&ecirc;n tr\u01b0\u1edbc sao cho vu&ocirc;ng g&oacute;c v\u1edbi ch&acirc;n tr&aacute;i. Sau \u0111&oacute; th\u1ef1c hi\u1ec7n ng\u01b0\u1ee3c l\u1ea1i, h\u1ea1 ch&acirc;n ph\u1ea3i xu\u1ed1ng v&agrave; \u0111\u01b0a ch&acirc;n tr&aacute;i l&ecirc;n sao cho vu&ocirc;ng g&oacute;c v\u1edbi ch&acirc;n ph\u1ea3i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">Th\u1ef1c hi\u1ec7n l\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c treo ng\u01b0\u1eddi \u0111&aacute; ch&acirc;n v\u1edbi x&agrave; \u0111\u01a1n tr&ecirc;n t\u1eeb 10 &ndash; 15 l\u1ea7n\/ hi\u1ec7p.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u01b0u &yacute;: H&atilde;y th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n n&agrave;y v\u1edbi t\u1ed1c \u0111\u1ed9 v\u1eeba ph\u1ea3i. N\u1ebfu th\u01b0\u1eddng xuy&ecirc;n t\u1eadp luy\u1ec7n s\u1ebd gi&uacute;p b\u1ea1n gi\u1ea3m m\u1ee1 b\u1ee5ng v&agrave; s\u1edbm c&oacute; v&ograve;ng 2 thon g\u1ecdn, s\u0103n ch\u1eafc.<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 10pt;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(67, 67, 67); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5.9 B&agrave;i t\u1eadp Round the World Pull-up (H&iacute;t x&agrave; \u0111\u01a1n quanh th\u1ebf gi\u1edbi)<\/span><\/strong><\/h3>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf quay l\u01b0ng v\u1ec1 ph&iacute;a khung x&agrave;, 2 tay r\u1ed9ng h\u01a1n vai, 2 l&ograve;ng b&agrave;n tay h\u01b0\u1edbng v\u1ec1 ph&iacute;a tr\u01b0\u1edbc. 2 g\u1ed1i h\u01a1i g\u1eadp l\u1ea1i v&agrave; 2 ch&acirc;n \u0111an ch&eacute;o \u1edf m\u1eaft c&aacute;.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">K&eacute;o ng\u01b0\u1eddi l&ecirc;n t\u1edbi \u0111\u1ec9nh. Khi ch\u1ea1m s&agrave;n, n&acirc;ng ng\u01b0\u1eddi l&ecirc;n sang tr&aacute;i, r\u1ed3i chuy\u1ec3n sang ph\u1ea3i. H&iacute;t v&agrave;o khi th\u1ef1c hi\u1ec7n.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1eeb t\u1eeb th\u1edf ra v&agrave; h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng tr\u1edf v\u1ec1 v\u1ecb tr&iacute; ban \u0111\u1ea7u.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">L\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c h&iacute;t x&agrave; \u0111\u01a1n tr&ecirc;n tr&ecirc;n cho \u0111\u1ebfn khi k\u1ebft th&uacute;c b&agrave;i t\u1eadp.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); 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\/June2023\/hit-xa-don-1564_453.jpg\" alt=\"hit-xa-don-1564\"><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B&agrave;i t\u1eadp Round the World Pull-up (H&iacute;t x&agrave; \u0111\u01a1n quanh th\u1ebf gi\u1edbi)<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 10pt;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(67, 67, 67); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5.10 B&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n treo ng\u01b0\u1eddi \u0111\u1ea1p xe<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Kh&ocirc;ng ch\u1ec9 gi&uacute;p t\u0103ng chi\u1ec1u cao hi\u1ec7u qu\u1ea3, b&agrave;i t\u1eadp treo ng\u01b0\u1eddi \u0111\u1ea1p xe v\u1edbi x&agrave; \u0111\u01a1n c&ograve;n mang \u0111\u1ebfn l\u1ee3i &iacute;ch b\u1ea5t ng\u1edd cho vi\u1ec7c gi\u1ea3m m\u1ee1 th\u1eeba \u1edf v&ugrave;ng b\u1ee5ng. Ngo&agrave;i ra, n&oacute; c&ograve;n c&oacute; t&aacute;c d\u1ee5ng gi&atilde;n x\u01b0\u01a1ng kh\u1edbp r\u1ea5t t\u1ed1t. Th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n treo ng\u01b0\u1eddi \u0111\u1ea1p xe nh\u01b0 sau:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf nh\u01b0 c&aacute;c b&agrave;i t\u1eadp tr&ecirc;n, kho\u1ea3ng c&aacute;ch 2 tay v\u1eeba ph\u1ea3i sao cho c\u01a1 th\u1ec3 tho\u1ea3i m&aacute;i nh\u1ea5t khi t\u1eadp luy\u1ec7n.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110u ng\u01b0\u1eddi l&ecirc;n cao tr&ecirc;n x&agrave; \u0111\u01a1n v&agrave; 2 ch&acirc;n du\u1ed7i th\u1eb3ng kh&ocirc;ng ch\u1ea1m s&agrave;n.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N&acirc;ng \u0111\u1ea7u g\u1ed1i ch&acirc;n ph\u1ea3i g\u1eadp l&ecirc;n tr\u01b0\u1edbc ng\u1ef1c, gi\u1eef nguy&ecirc;n t\u01b0 th\u1ebf kho\u1ea3ng 1 &ndash; 2s \u1edf v\u1ecb tr&iacute; cao nh\u1ea5t r\u1ed3i h\u1ea1 xu\u1ed1ng. \u0110\u1ed5i sang ch&acirc;n tr&aacute;i v&agrave; th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c t\u01b0\u01a1ng t\u1ef1 ch&acirc;n ph\u1ea3i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">Th\u1ef1c hi\u1ec7n l\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c treo ng\u01b0\u1eddi \u0111\u1ea1p xe v\u1edbi x&agrave; \u0111\u01a1n tr&ecirc;n kho\u1ea3ng 10 &ndash; 15 l\u1ea7n\/ hi\u1ec7p.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 10pt;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(67, 67, 67); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5.11 B&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n xoay b\u1ee5ng 180 \u0111\u1ed9<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B&agrave;i t\u1eadp xoay b\u1ee5ng 180 \u0111\u1ed9 v\u1edbi x&agrave; \u0111\u01a1n t\u01b0\u01a1ng \u0111\u1ed1i kh&oacute; v&agrave; \u0111&ograve;i h\u1ecfi ng\u01b0\u1eddi t\u1eadp ph\u1ea3i c&oacute; s\u1ee9c kh\u1ecfe t\u1ed1t. \u0110\u1ed3ng th\u1eddi ph\u1ea3i th&agrave;nh th\u1ea1o c&aacute;c b&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n c\u01a1 b\u1ea3n nh\u01b0 tr&ecirc;n. Tuy nhi&ecirc;n n\u1ebfu th\u01b0\u1eddng xuy&ecirc;n luy\u1ec7n t\u1eadp b&agrave;i t\u1eadp n&agrave;y s\u1ebd gi&uacute;p c\u01a1 li&ecirc;n s\u01b0\u1eddn \u0111\u1eb9p v&agrave; s\u1eafc n&eacute;t h\u01a1n. C&oacute; th\u1ec3 th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp h&iacute;t x&agrave; nh\u01b0 sau:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf n\u1eafm ch\u1eafc 2 tay v&agrave;o thanh x&agrave;, kho\u1ea3ng c&aacute;ch 2 tay r\u1ed9ng h\u01a1n vai. Sau \u0111&oacute; treo ng\u01b0\u1eddi l&ecirc;n, 2 ch&acirc;n v&agrave; ng\u01b0\u1eddi t\u1ea1o th&agrave;nh t\u01b0 th\u1ebf ch\u1eef L.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">S\u1eed d\u1ee5ng l\u1ef1c t\u1eeb b\u1ee5ng v&agrave; tay, n&acirc;ng 2 ch&acirc;n l&ecirc;n cao th\u1eb3ng \u0111\u1ee9ng r\u1ed3i t\u1eeb t\u1eeb xoay sang ph\u1ea3i v&agrave; sau \u0111&oacute; quay 180 \u0111\u1ed9 sang tr&aacute;i.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1eeb t\u1eeb h\u1ea1 ch&acirc;n xu\u1ed1ng v&agrave; tr\u1edf v\u1ec1 v\u1ecb tr&iacute; nh\u01b0 ban \u0111\u1ea7u.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c h&iacute;t x&agrave; \u0111\u01a1n xoay b\u1ee5ng 180 \u0111\u1ed9 tr&ecirc;n 6 &ndash; 10 l\u1ea7n\/ hi\u1ec7p.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 10pt;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(67, 67, 67); font-weight: bold; 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\/June2023\/hit-xa-don-1564_744.jpg\" alt=\"hit-xa-don-1564\"><\/span><\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n xoay b\u1ee5ng 180 \u0111\u1ed9<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 10pt;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(67, 67, 67); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5.12 B&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n k&eacute;o v\u1eadt n\u1eb7ng<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n k\u1ebft h\u1ee3p k&eacute;o v\u1eadt n\u1eb7ng s\u1ebd k&eacute;o gi&atilde;n to&agrave;n b\u1ed9 c\u01a1 th\u1ec3, t\u1eeb \u0111&oacute; th&uacute;c \u0111\u1ea9y t\u0103ng chi\u1ec1u cao nhanh nh\u1ea5t. Th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf treo ng\u01b0\u1eddi t\u1ef1 nhi&ecirc;n tr&ecirc;n x&agrave; v&agrave; h\u01b0\u1edbng th\u1eb3ng m\u0169i b&agrave;n ch&acirc;n xu\u1ed1ng \u0111\u1ea5t.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">D&ugrave;ng ch&acirc;n l\u1ed3ng v&agrave;o s\u1ee3i d&acirc;y bu\u1ed9c v\u1eadt n\u1eb7ng (v\u1eadt n\u1eb7ng c&oacute; th\u1ec3 l&agrave; t\u1ea1 \u0111&uacute;c, t\u1ea1 ch&acirc;n, t\u1ea5m \u0111an b&ecirc; t&ocirc;ng, kh\u1ed1i s\u1eaft \u0111&uacute;c, bao c&aacute;t,&#8230; c&oacute; \u0111\u1ed9 n\u1eb7ng ph&ugrave; h\u1ee3p, bu\u1ed9c s\u1ee3i d&acirc;y ch\u1eafc ch\u1eafn v&agrave; c&oacute; b\u1ea3n r\u1ed9ng v&agrave;o v\u1eadt n\u1eb7ng) th\u1eed k&eacute;o th\u1eb3ng l&ecirc;n tr&ecirc;n (v\u1eadt n\u1eb7ng v\u1eabn n\u1eb1m y&ecirc;n tr&ecirc;n s&agrave;n) \u0111\u1ec3 \u01b0\u1edbc t&iacute;nh \u0111\u1ed9 cao t\u1ed1i \u0111a c\u1ee7a d&acirc;y. \u0110i\u1ec1u ch\u1ec9nh \u0111\u1ed9 cao t\u1ed1i \u0111a c\u1ee7a d&acirc;y (b\u1eb1ng c&aacute;ch bu\u1ed9c v&agrave;o v\u1eadt n\u1eb7ng) sao cho \u0111\u1ed9 cao b\u1eb1ng v\u1edbi \u0111\u1ed9 cao t\u1eeb m\u0169i b&agrave;n ch&acirc;n xu\u1ed1ng s&agrave;n khi treo ng\u01b0\u1eddi th\u1eb3ng tay tr&ecirc;n thanh x&agrave;.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">M&oacute;c m\u0169i 2 b&agrave;n ch&acirc;n v&agrave;o d&acirc;y bu\u1ed9c v&agrave; g\u1ed3ng b&agrave;n ch&acirc;n sao cho b&agrave;n ch&acirc;n v&agrave; c\u1eb3ng ch&acirc;n t\u1ea1o th&agrave;nh &ldquo;chi\u1ebfc m&oacute;c&rdquo;. Sau \u0111&oacute; k&eacute;o c\u0103ng s\u1ee3i d&acirc;y bu\u1ed9c v&agrave;o v\u1eadt n\u1eb7ng theo chi\u1ec1u t\u1eeb d\u01b0\u1edbi l&ecirc;n tr&ecirc;n.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">D&ugrave;ng l\u1ef1c 2 tay t\u1eeb t\u1eeb k&eacute;o ng\u01b0\u1eddi l&ecirc;n sao cho to&agrave;n b\u1ed9 c\u01a1 th\u1ec3 k&eacute;o gi&atilde;n t\u1ed1i \u0111a (c\u1ea3 th&acirc;n tr&ecirc;n v&agrave; th&acirc;n d\u01b0\u1edbi), \u0111\u1ec3 c&oacute; th\u1ec3 nh\u1ea5c d\u1ea7n v\u1eadt n\u1eb7ng l&ecirc;n kh\u1ecfi m\u1eb7t \u0111\u1ea5t. L\u01b0u &yacute; gi\u1eef nguy&ecirc;n t\u01b0 th\u1ebf b\u1ecb k&eacute;o 2 chi\u1ec1u c&agrave;ng l&acirc;u c&agrave;ng t\u1ed1t. \u0110\u1ebfn khi m\u1ecfi tay, h&atilde;y h\u1ea1 d\u1ea7n v\u1eadt n\u1eb7ng xu\u1ed1ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">Th\u1ef1c hi\u1ec7n l\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c cho \u0111\u1ebfn khi k\u1ebft th&uacute;c b&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n k&eacute;o v\u1eadt n\u1eb7ng n&agrave;y.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); 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\/June2023\/hit-xa-don-1564_619.jpg\" alt=\"hit-xa-don-1564\"><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B&agrave;i t\u1eadp h&iacute;t x&agrave; \u0111\u01a1n k&eacute;o v\u1eadt n\u1eb7ng<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-94d4e8e4-7fff-0764-d261-c4bb35c41356\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u01b0u &yacute;: Ng\u01b0\u1eddi t\u1eadp c\u1ea7n gi\u1eef c\u01a1 th\u1ec3 lu&ocirc;n \u1edf tr\u1ea1ng th&aacute;i th\u1eb3ng trong l&uacute;c t\u1eadp. \u0110\u1ed3ng th\u1eddi khi h\u1ea1 xu\u1ed1ng, v\u1eadt n\u1eb7ng kh&ocirc;ng \u0111\u01b0\u1ee3c ph&eacute;p ch\u1ea1m s&agrave;n.<\/span><\/strong><\/p>\n<h2 dir=\"ltr\">K\u1ebft lu\u1eadn<\/h2>\n<p dir=\"ltr\">Tr&ecirc;n \u0111&acirc;y l&agrave; 07 l\u01b0u &yacute; gi&uacute;p t\u1eadp luy\u1ec7n h&iacute;t x&agrave; \u0111\u01a1n hi\u1ec7u qu\u1ea3 nh\u1ea5t. Ch&uacute;c anh em s\u1edbm c&oacute; \u0111\u01b0\u1ee3c th&acirc;n h&igrave;nh nh\u01b0 mong mu\u1ed1n. V&agrave; \u0111\u1eebng qu&ecirc;n theo d&otilde;i <a href=\"https:\/\/www.coolmate.me\/blog?itm_source=navbar\">Coolblog<\/a> \u0111\u1ec3 h\u1ecdc c&aacute;ch ch\u0103m s&oacute;c b\u1ea3n th&acirc;n m\u1ed7i ng&agrave;y nh&eacute;.<\/p>\n<p dir=\"ltr\"><strong><em>Coolmate &#8211; N\u01a1i mua s\u1eafm \u0111&aacute;ng tin c\u1eady d&agrave;nh cho nam gi\u1edbi!<\/em><\/strong><\/p>\n<p dir=\"ltr\">{{{infobox}}}<\/p>\n<p dir=\"ltr\"><strong>&gt;&gt;&gt; Xem th&ecirc;m:<\/strong><\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/www.coolmate.me\/blog\/cac-bai-tap-chan-tai-nha-cho-nam-252\">15 B&agrave;i t\u1eadp ch&acirc;n t\u1ea1i nh&agrave; cho nam c\u1ef1c k&igrave; hi\u1ec7u qu\u1ea3<\/a><\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/www.coolmate.me\/blog\/co-bung-6-mui-218\">C\u01a1 b\u1ee5ng 6 m&uacute;i v&agrave; 04 b&agrave;i t\u1eadp c\u01a1 b\u1ee5ng hi\u1ec7u qu\u1ea3<\/a><\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/www.coolmate.me\/blog\/tap-co-vai-312\">H\u01b0\u1edbng d\u1eabn 15 b&agrave;i t\u1eadp c\u01a1 vai \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t<\/a><\/p>\n<p dir=\"ltr\">{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>H&iacute;t x&agrave; \u0111\u01a1n l&agrave; m\u1ed9t b&agrave;i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng kh&ocirc;ng ph\u1ea3i ai c\u0169ng bi\u1ebft c&aacute;ch t\u1eadp \u0111&uacute;ng. Tham kh\u1ea3o b&agrave;i vi\u1ebft d\u01b0\u1edbi \u0111&acirc;y c\u1ee7a Coolmate \u0111\u1ec3 n\u1eafm \u0111\u01b0\u1ee3c c&aacute;c l\u01b0u &yacute; khi t\u1eadp luy\u1ec7n nh&eacute;. 1. H&iacute;t x&agrave; \u0111\u01a1n l&agrave; g&igrave;? X&agrave; \u0111\u01a1n l&agrave; m\u1ed9t thi\u1ebft b\u1ecb t\u1eadp luy\u1ec7n, h\u1ed7 tr\u1ee3 n&acirc;ng cao s\u1ee9c&#8230;<\/p>\n","protected":false},"author":18,"featured_media":17723,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[39],"tags":[],"class_list":["post-4408","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gym"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4408","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\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=4408"}],"version-history":[{"count":1,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4408\/revisions"}],"predecessor-version":[{"id":10911,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4408\/revisions\/10911"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/17723"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=4408"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=4408"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=4408"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}