{"id":4444,"date":"2023-04-26T04:52:05","date_gmt":"2023-04-25T21:52:05","guid":{"rendered":"https:\/\/blog.coolmate.me\/tap-gym-co-tang-can-khong-1634-4444"},"modified":"2025-09-04T10:32:36","modified_gmt":"2025-09-04T03:32:36","slug":"tap-gym-co-tang-can-khong-1634","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/tap-gym-co-tang-can-khong-1634","title":{"rendered":"T\u1eadp Gym C\u00f3 T\u0103ng C\u00e2n Kh\u00f4ng? B\u00ed Quy\u1ebft T\u0103ng C\u00e2n Cho Ng\u01b0\u1eddi G\u1ea7y"},"content":{"rendered":"

T\u1eadp gym ngày càng ph\u1ed5 bi\u1ebfn và \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn \u0111\u1ec3 c\u1ea3i thi\u1ec7n vóc dáng, s\u1ee9c kh\u1ecfe. Tuy nhiên, bên c\u1ea1nh m\u1ee5c tiêu gi\u1ea3m cân, không ít ng\u01b0\u1eddi, \u0111\u1eb7c bi\u1ec7t là ng\u01b0\u1eddi g\u1ea7y, quan tâm li\u1ec7u t\u1eadp gym có giúp t\u0103ng cân hay không. Bài vi\u1ebft này, Coolmate<\/a> s\u1ebd gi\u1ea3i \u0111áp th\u1eafc m\u1eafc và h\u01b0\u1edbng d\u1eabn cách t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 \u0111\u1ec3 t\u0103ng cân, phù h\u1ee3p v\u1edbi nhu c\u1ea7u c\u1ee7a b\u1ea1n.<\/span><\/p>\n

T\u1eadp gym có t\u0103ng cân không?<\/span><\/h2>\n

T\u1eadp gym có th\u1ec3 khi\u1ebfn cân n\u1eb7ng t\u0103ng trong giai \u0111o\u1ea1n \u0111\u1ea7u do m\u1ed9t s\u1ed1 lý do sau:<\/span><\/p>\n

Gi\u1eef n\u01b0\u1edbc do viêm c\u01a1: <\/strong>Khi t\u1eadp luy\u1ec7n, c\u01a1 b\u1eafp ch\u1ecbu áp l\u1ef1c và xu\u1ea5t hi\u1ec7n vi ch\u1ea5n th\u01b0\u01a1ng. C\u01a1 th\u1ec3 ph\u1ea3n \u1ee9ng b\u1eb1ng cách gi\u1eef ch\u1ea5t l\u1ecfng quanh vùng c\u01a1 \u0111\u1ec3 ph\u1ee5c h\u1ed3i, d\u1eabn \u0111\u1ebfn t\u0103ng t\u1ea1m th\u1eddi vài tr\u0103m gram \u0111\u1ebfn vài kg. Hi\u1ec7n t\u01b0\u1ee3ng này th\u01b0\u1eddng bi\u1ebfn m\u1ea5t sau 1–2 ngày.<\/span><\/p>\n

Tích tr\u1eef glycogen: <\/strong>C\u01a1 th\u1ec3 d\u1ef1 tr\u1eef nhi\u1ec1u glycogen h\u01a1n trong c\u01a1 \u0111\u1ec3 \u0111áp \u1ee9ng nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng cho các bu\u1ed5i t\u1eadp ti\u1ebfp theo. Glycogen liên k\u1ebft v\u1edbi n\u01b0\u1edbc, có th\u1ec3 làm t\u0103ng thêm 0,5–1,5 kg tr\u1ecdng l\u01b0\u1ee3ng n\u01b0\u1edbc. \u0110ây là ph\u1ea3n \u1ee9ng ng\u1eafn h\u1ea1n, th\u01b0\u1eddng \u1ed5n \u0111\u1ecbnh sau vài tu\u1ea7n.<\/span><\/p>\n

T\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp: <\/strong>C\u01a1 b\u1eafp có m\u1eadt \u0111\u1ed9 cao h\u01a1n m\u1ee1, nên cùng m\u1ed9t th\u1ec3 tích c\u01a1 s\u1ebd n\u1eb7ng h\u01a1n m\u1ee1. Khi t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh \u0111\u1ec1u \u0111\u1eb7n, kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 t\u0103ng có th\u1ec3 khi\u1ebfn cân n\u1eb7ng t\u0103ng, dù hình th\u1ec3 s\u0103n ch\u1eafc và g\u1ecdn h\u01a1n. Quá trình này th\u01b0\u1eddng rõ r\u1ec7t sau 1–2 tháng t\u1eadp luy\u1ec7n liên t\u1ee5c.<\/span><\/p>\n

\u0102n nhi\u1ec1u h\u01a1n do t\u0103ng c\u1ea3m giác \u0111ói: <\/strong>T\u1eadp luy\u1ec7n làm t\u0103ng nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng, d\u1ec5 d\u1eabn \u0111\u1ebfn \u0103n nhi\u1ec1u h\u01a1n l\u01b0\u1ee3ng calo \u0111ã tiêu hao. \u0110i\u1ec1u này có th\u1ec3 làm t\u0103ng cân n\u1ebfu không ki\u1ec3m soát kh\u1ea9u ph\u1ea7n.<\/span><\/p>\n

\"T\u1eadp<\/span><\/em><\/p>\n

T\u1eadp gym có th\u1ec3 t\u0103ng cân do gi\u1eef n\u01b0\u1edbc, tích tr\u1eef glycogen, phát tri\u1ec3n c\u01a1 và \u0103n nhi\u1ec1u h\u01a1n<\/span><\/em><\/p>\n

{{{infobox}}} Khám phá ngay BST Áo Bra N\u1eef<\/a> và Qu\u1ea7n Legging<\/a> c\u1ee7a Coolmate ngay nhé!<\/em> {{{\/infobox}}}<\/span><\/p>\n

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Ph\u01b0\u01a1ng pháp t\u1eadp gym giúp t\u0103ng cân hi\u1ec7u qu\u1ea3<\/span><\/h2>\n

Quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 t\u0103ng cân thông qua t\u1eadp gym là xây d\u1ef1ng m\u1ed9t k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n c\u1ee5 th\u1ec3 và n\u1eafm v\u1eefng các ph\u01b0\u01a1ng pháp phù h\u1ee3p nh\u1eb1m \u0111\u1ea1t hi\u1ec7u qu\u1ea3 cao trong su\u1ed1t quá trình rèn luy\u1ec7n.<\/span><\/p>\n

L\u1ef1a ch\u1ecdn bài t\u1eadp phù h\u1ee3p<\/span><\/h3>\n

\u0110\u1ec3 t\u0103ng cân hi\u1ec7u qu\u1ea3, ng\u01b0\u1eddi t\u1eadp nên \u01b0u tiên các bài t\u1eadp s\u1ee9c m\u1ea1nh nh\u01b0 squat, deadlift, bench press và pull-up nh\u1eb1m kích thích t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp. Khi m\u1edbi b\u1eaft \u0111\u1ea7u, hãy t\u1eadp v\u1edbi m\u1ee9c t\u1ea1 v\u1eeba ph\u1ea3i và t\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 theo kh\u1ea3 n\u0103ng c\u1ee7a c\u01a1 th\u1ec3. Tránh t\u0103ng t\u1ea3i quá nhanh \u0111\u1ec3 h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng và tránh s\u1ee5t cân do tiêu hao n\u0103ng l\u01b0\u1ee3ng quá m\u1ee9c.<\/span><\/p>\n

\"\u01afu<\/span><\/em><\/p>\n

\u01afu tiên bài t\u1eadp s\u1ee9c m\u1ea1nh v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 t\u0103ng d\u1ea7n \u0111\u1ec3 t\u0103ng c\u01a1 và cân n\u1eb7ng hi\u1ec7u qu\u1ea3<\/span><\/em><\/p>\n

Th\u1ef1c hi\u1ec7n \u0111úng k\u1ef9 thu\u1eadt<\/span><\/h3>\n

K\u1ef9 thu\u1eadt chu\u1ea9n là y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh k\u1ebft qu\u1ea3 t\u1eadp luy\u1ec7n. Ng\u01b0\u1eddi m\u1edbi nên h\u1ecdc và th\u1ef1c hi\u1ec7n \u0111\u1ed9ng tác d\u01b0\u1edbi s\u1ef1 h\u01b0\u1edbng d\u1eabn c\u1ee7a hu\u1ea5n luy\u1ec7n viên. M\u1ed7i \u0111\u1ed9ng tác c\u1ea7n d\u1ee9t khoát, ki\u1ec3m soát t\u1ed1t và \u0111\u1ee7 s\u1ed1 l\u1ea7n l\u1eb7p. Ch\u1ec9 chuy\u1ec3n sang bài t\u1eadp khác khi \u0111ã thành th\u1ea1o, \u0111\u1ed3ng th\u1eddi duy trì t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, tránh b\u1ecf ngang ho\u1eb7c ng\u1eaft quãng gi\u1eefa ch\u1eebng.<\/span><\/p>\n

\"Th\u1ef1c<\/span><\/em><\/p>\n

Th\u1ef1c hi\u1ec7n \u0111úng k\u1ef9 thu\u1eadt và luy\u1ec7n t\u1eadp \u0111\u1ec1u \u0111\u1eb7n giúp nâng cao hi\u1ec7u qu\u1ea3 t\u1eadp gym<\/span><\/em><\/p>\n

Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p lý<\/span><\/h3>\n

Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u0111\u1ea7y \u0111\u1ee7 và cân \u0111\u1ed1i là n\u1ec1n t\u1ea3ng cho vi\u1ec7c t\u0103ng cân. Ng\u01b0\u1eddi t\u1eadp c\u1ea7n b\u1ed5 sung protein t\u1eeb th\u1ecbt, cá, tr\u1ee9ng, s\u1eefa, \u0111\u1eadu; tinh b\u1ed9t ph\u1ee9c h\u1ee3p; và ch\u1ea5t béo lành m\u1ea1nh. Nên chia kh\u1ea9u ph\u1ea7n thành 4–6 b\u1eefa nh\u1ecf trong ngày \u0111\u1ec3 t\u1ed1i \u01b0u kh\u1ea3 n\u0103ng h\u1ea5p thu và tránh b\u1ecf b\u1eefa. H\u1ea1n ch\u1ebf t\u1eadp luy\u1ec7n quá s\u1ee9c \u0111\u1ec3 không gây m\u1ec7t m\u1ecfi, chán \u0103n.<\/span><\/p>\n

\"Ch\u1ebf<\/span><\/em><\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n dinh d\u01b0\u1ee1ng h\u1ee3p lý giúp t\u0103ng cân hi\u1ec7u qu\u1ea3 khi t\u1eadp gym<\/span><\/em><\/p>\n

Ngh\u1ec9 ng\u01a1i và ph\u1ee5c h\u1ed3i h\u1ee3p lý<\/span><\/h3>\n

Ng\u1ee7 \u0111\u1ee7 7–8 gi\u1edd m\u1ed7i \u0111êm giúp c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i và phát tri\u1ec3n t\u1ed1t h\u01a1n. Sau m\u1ed7i bu\u1ed5i t\u1eadp, nên có th\u1eddi gian ngh\u1ec9 phù h\u1ee3p và th\u1ef1c hi\u1ec7n giãn c\u01a1 \u0111\u1ec3 gi\u1ea3m \u0111au nh\u1ee9c, c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n và h\u1ed7 tr\u1ee3 quá trình h\u1ed3i ph\u1ee5c.<\/span><\/p>\n

\"Ng\u1ee7<\/span><\/em><\/p>\n

Ng\u1ee7 \u0111\u1ee7 và ngh\u1ec9 ng\u01a1i h\u1ee3p lý giúp c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i, gi\u1ea3m \u0111au và t\u0103ng hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n<\/span><\/em><\/p>\n

Hít th\u1edf \u0111úng cách<\/span><\/h3>\n

Hít th\u1edf chu\u1ea9n giúp t\u0103ng hi\u1ec7u qu\u1ea3 và an toàn khi t\u1eadp gym. Trong khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng tác, hít vào b\u1eb1ng m\u0169i khi h\u1ea1 t\u1ea1 và th\u1edf ra b\u1eb1ng mi\u1ec7ng khi nâng ho\u1eb7c dùng l\u1ef1c. Gi\u1eef nh\u1ecbp th\u1edf \u1ed5n \u0111\u1ecbnh s\u1ebd \u0111\u1ea3m b\u1ea3o cung c\u1ea5p \u0111\u1ee7 oxy cho c\u01a1 b\u1eafp và nâng cao s\u1ee9c b\u1ec1n.<\/span><\/p>\n

\"Hít<\/span><\/em><\/p>\n

Hít th\u1edf \u0111úng cách khi t\u1eadp gym giúp t\u0103ng hi\u1ec7u qu\u1ea3 và \u0111\u1ea3m b\u1ea3o an toàn cho c\u01a1 b\u1eafp<\/span><\/em><\/p>\n

{{{infobox}}} >>> Tham kh\u1ea3o thêm:<\/strong> H\u01b0\u1edbng D\u1eabn Cách Hít Th\u1edf Khi T\u1eadp Gym Hi\u1ec7u Qu\u1ea3 Mà B\u1ea1n Nên Bi\u1ebft<\/a> <\/em>{{{\/infobox}}}<\/span><\/p>\n

4 bài t\u1eadp gym và l\u1ecbch t\u1eadp giúp ng\u01b0\u1eddi g\u1ea7y t\u0103ng cân hi\u1ec7u qu\u1ea3<\/span><\/h2>\n

1. Squat (Bài t\u1eadp toàn thân)<\/span><\/h3>\n

Squat<\/a> là \u0111\u1ed9ng tác compound tác \u0111\u1ed9ng m\u1ea1nh \u0111\u1ebfn các nhóm c\u01a1 l\u1edbn \u1edf thân d\u01b0\u1edbi. \u0110ây là bài t\u1eadp n\u1ec1n t\u1ea3ng cho ng\u01b0\u1eddi mu\u1ed1n t\u0103ng cân, giúp phát tri\u1ec3n c\u01a1 b\u1eafp toàn di\u1ec7n và t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 n\u1ea1c hi\u1ec7u qu\u1ea3. Squat có th\u1ec3 th\u1ef1c hi\u1ec7n t\u1ea1i phòng gym ho\u1eb7c t\u1ea1i nhà, phù h\u1ee3p cho c\u1ea3 nam và n\u1eef.<\/span><\/p>\n