{"id":4497,"date":"2023-05-06T10:46:15","date_gmt":"2023-05-06T03:46:15","guid":{"rendered":"https:\/\/blog.coolmate.me\/cac-bai-tap-tay-sau-1702-4497"},"modified":"2025-12-03T16:18:38","modified_gmt":"2025-12-03T09:18:38","slug":"cac-bai-tap-tay-sau-1702","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/cac-bai-tap-tay-sau-1702","title":{"rendered":"Top 18 c\u00e1c b\u00e0i t\u1eadp tay sau cho b\u1eafp tay v\u1ea1m v\u1ee1 \u0111\u1ea7y s\u1ee9c m\u1ea1nh"},"content":{"rendered":"

 <\/p>\n

B\u1eafp tay l\u00e0 m\u1ed9t trong nh\u1eefng c\u01a1 b\u1eafp quan tr\u1ecdng nh\u1ea5t c\u1ee7a c\u01a1 th\u1ec3. B\u1eafp tay gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n nhi\u1ec1u ho\u1ea1t \u0111\u1ed9ng quan tr\u1ecdng h\u1eb1ng ng\u00e0y nh\u01b0 c\u1ea7m, n\u1eafm, k\u00e9o \u0111\u1ea9y… Tuy nhi\u00ean, khi b\u1ea1n ch\u1ec9 t\u1eadp trung v\u00e0o c\u00e1c b\u00e0i t\u1eadp tay tr\u01b0\u1edbc (nh\u01b0 \u0111\u1ea9y t\u1ea1 v\u00e0 gi\u1eadt t\u1ea1), b\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng b\u1ecf qua vi\u1ec7c ph\u00e1t tri\u1ec3n b\u1eafp tay sau. Vi\u1ec7c t\u1eadp trung v\u00e0o b\u00e0i t\u1eadp tay sau s\u1ebd gi\u00fap b\u1ea1n t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh, n\u00e2ng cao kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 \u0111\u1ed9 c\u1ee9ng c\u00e1p c\u1ee7a b\u1eafp tay.\u00a0<\/span><\/strong><\/p>\n

D\u01b0\u1edbi \u0111\u00e2y, h\u00e3y c\u00f9ng Coolmate<\/a> \u0111i\u1ec3m qua c\u00e1c b\u00e0i t\u1eadp tay sau<\/a> hi\u1ec7u qu\u1ea3 m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ngay t\u1ea1i nh\u00e0 nh\u00e9!<\/span><\/strong><\/p>\n

2. T\u1ed5ng h\u1ee3p c\u00e1c b\u00e0i t\u1eadp tay sau cho b\u1eafp tay v\u1ea1m v\u1ee1<\/strong><\/h2>\n

Trong lo\u1ea1t c\u00e1c b\u00e0i t\u1eadp tay sau \u0111\u01b0\u1ee3c Coolmate gi\u1edbi thi\u1ec7u b\u00ean d\u01b0\u1edbi \u0111\u00e2y, ch\u00fang ta s\u1ebd c\u00f9ng nhau kh\u00e1m ph\u00e1 18 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 tay sau m\u1ed9t c\u00e1ch to\u00e0n di\u1ec7n \u0111\u1ec3 t\u1eeb \u0111\u00f3 c\u00f3 \u0111\u01b0\u1ee3c cho m\u00ecnh b\u1eafp tay kh\u1ecfe m\u1ea1nh, s\u0103n ch\u1eafc.<\/p>\n

K\u00e9o d\u00e2y<\/strong><\/h3>\n

B\u00e0i t\u1eadp k\u00e9o d\u00e2y l\u00e0 m\u1ed9t trong c\u00e1c b\u00e0i t\u1eadp ph\u00e1t tri\u1ec3n c\u01a1 tay sau ph\u1ed5 bi\u1ebfn nh\u1ea5t, ch\u1ee7 y\u1ebfu t\u00e1c \u0111\u1ed9ng v\u00e0o c\u1ea3 3 \u0111\u1ea7u c\u1ee7a c\u01a1 tay sau. B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb k\u00e9o d\u00e2y ho\u1eb7c s\u1eed d\u1ee5ng m\u00e1y k\u00e9o d\u00e2y t\u1ea1i ph\u00f2ng t\u1eadp gym. Khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c, l\u1ef1c c\u1ea3n t\u1eeb d\u00e2y k\u00e9o s\u1ebd gi\u00fap b\u1ea1n duy tr\u00ec \u00e1p l\u1ef1c l\u00ean c\u01a1 tay sau trong su\u1ed1t qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: <\/span><\/strong>\u0110\u1ee9ng th\u1eb3ng tr\u01b0\u1edbc thi\u1ebft b\u1ecb k\u00e9o d\u00e2y ho\u1eb7c m\u00e1y k\u00e9o d\u00e2y.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: <\/span><\/strong>C\u1ea7m tay c\u1ea7m \u1edf \u0111\u1ed9 cao ngang vai v\u00e0 \u0111\u1ee9ng th\u1eb3ng.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: <\/span><\/strong>K\u00e9o tay c\u1ea7m v\u1ec1 ph\u00eda sau c\u01a1 th\u1ec3, gi\u1eef tay g\u1ea7n th\u00e2n v\u00e0 k\u1eb9p ch\u1eb7t c\u00e1c c\u01a1 b\u1eafp tay sau.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 4: <\/span><\/strong>Duy tr\u00ec v\u1ecb tr\u00ed n\u00e0y kho\u1ea3ng 1 gi\u00e2y r\u1ed3i quay tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/strong><\/p>\n

L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp kho\u1ea3ng 10-12 l\u1ea7n.<\/span><\/strong><\/p>\n

\"B\u00e0i
\n<\/span><\/span><\/span><\/p>\n

\u00a0K\u00e9o d\u00e2y gi\u00fap b\u1eafp tay v\u1ea1m v\u1ee1 h\u01a1n<\/span><\/strong><\/em><\/p>\n

{{{infobox}}} >>>Xem th\u00eam<\/strong>: T\u1ed5ng h\u1ee3p 20 b\u00e0i t\u1eadp gym t\u1ea1i nh\u00e0 cho nam<\/a> hi\u1ec7u qu\u1ea3 nh\u1ea5t {{{\/infobox}}}<\/p>\n

K\u00e9o n\u1eafm tay<\/strong><\/h3>\n

B\u00e0i t\u1eadp k\u00e9o n\u1eafm tay l\u00e0 bi\u1ebfn th\u1ec3 c\u1ee7a b\u00e0i \u0111\u1ea9y ng\u1ef1c, tuy nhi\u00ean tay c\u1ea7m s\u1ebd h\u1eb9p h\u01a1n t\u1eeb \u0111\u00f3 chuy\u1ec3n tr\u1ecdng t\u00e2m t\u00e1c \u0111\u1ed9ng l\u00ean v\u00f9ng c\u01a1 tay sau. Th\u00f4ng qua b\u00e0i t\u1eadp n\u00e0y s\u1ebd gi\u00fap b\u1ea1n ph\u00e1t tri\u1ec3n t\u1ed1t v\u00f9ng c\u01a1 b\u1eafp tay sau v\u00e0 c\u01a1 b\u1eafp l\u01b0ng.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: <\/span><\/strong>Ng\u1ed3i tr\u00ean m\u1ed9t gh\u1ebf ho\u1eb7c b\u0103ng t\u1ea1p l\u1ef1ng.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: <\/span><\/strong>C\u1ea7m m\u1ed9t thanh k\u00e9o ho\u1eb7c t\u1ea1 v\u00e0 \u0111\u1eb7t tay tr\u00ean n\u1eafm tay.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: <\/span><\/strong>K\u00e9o tay l\u00ean \u0111\u1ebfn \u0111\u1ed9 cao ngang vai, gi\u1eef tay g\u1ea7n th\u00e2n v\u00e0 k\u1eb9p ch\u1eb7t c\u00e1c c\u01a1 b\u1eafp tay sau.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 4: <\/span><\/strong>Gi\u1eef thanh k\u00e9o ho\u1eb7c t\u1ea1 v\u1ec1 ph\u00eda \u0111\u1ea5t v\u00e0 quay tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/strong><\/p>\n

L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp kho\u1ea3ng 10-12 l\u1ea7n.<\/span><\/strong><\/p>\n

\"B\u00e0i<\/p>\n

K\u00e9o n\u1eafm tay l\u00e0 b\u00e0i t\u1eadp quen thu\u1ed9c v\u1edbi nh\u1eefng anh em gymmer<\/span><\/strong><\/em><\/p>\n

{{{productpreview}}} 64fbfb4aa6342961107ebda3 {{{\/productpreview}}}<\/p>\n

C\u1eaft c\u1ecf v\u1edbi t\u1ea1<\/strong><\/h3>\n

Th\u00f4ng qua \u0111\u1ed9ng t\u00e1c du\u1ed7i th\u1eb3ng khu\u1ef7u tay qua \u0111\u1ea7u c\u1ee7a b\u00e0i t\u1eadp, c\u00e1c c\u01a1 tay sau \u0111\u01b0\u1ee3c k\u00e9o d\u00e3n v\u00e0 k\u00edch ho\u1ea1t hi\u1ec7u qu\u1ea3. Nh\u1edd \u0111\u00f3 mang \u0111\u1ebfn t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn vi\u1ec7c t\u0103ng c\u01b0\u1eddng k\u00edch th\u01b0\u1edbc v\u00e0 s\u1ee9c m\u1ea1nh cho v\u00f9ng c\u01a1 tay sau.<\/span><\/span><\/strong><\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: <\/span><\/strong>\u0110\u1ee9ng th\u1eb3ng v\u00e0 c\u1ea7m m\u1ed9t t\u1ea1 \u1edf tay ph\u1ea3i.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: <\/span><\/strong>\u0110\u1eb7t ch\u00e2n tr\u00e1i l\u00ean b\u1ee5c v\u00e0 gi\u1eef th\u0103ng b\u1eb1ng.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: <\/span><\/strong>H\u01b0\u1edbng t\u1ea1 v\u1ec1 ph\u00eda tr\u00e1i v\u00e0 c\u1eaft c\u1ecf b\u1eb1ng c\u00e1ch \u0111\u01b0a tay ph\u1ea3i l\u00ean v\u00e0 xu\u1ed1ng.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 4: <\/span><\/strong>Gi\u1eef c\u01a1 b\u1eafp tay sau k\u1eb9p ch\u1eb7t trong khi t\u1eadp luy\u1ec7n.<\/span><\/strong><\/p>\n

L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp v\u1edbi c\u1ea3 hai tay kho\u1ea3ng 10-12 l\u1ea7n.<\/span><\/strong><\/p>\n

\n

\"B\u00e0i
\n<\/span><\/span><\/span><\/p>\n

Luy\u1ec7n t\u1eadp c\u1eaft c\u1ecf t\u1ea1 \u0111\u1ec1u \u0111\u1eb7n gi\u00fap c\u01a1 b\u1eafp tay ph\u00e1t tri\u1ec3n<\/span><\/strong><\/em><\/p>\n

{{{infobox}}}>>>Kh\u00e1m ph\u00e1 BST Qu\u1ea7n th\u1ec3 thao nam<\/a> m\u1edbi nh\u1ea5t t\u1eeb Coolmate{{{\/infobox}}}<\/span><\/strong><\/p>\n

K\u00e9o d\u00e2y ngang<\/strong><\/h3>\n

T\u01b0\u01a1ng t\u1ef1 nh\u01b0 b\u00e0i t\u1eadp c\u1eaft c\u1ecf v\u1edbi t\u1ea1, \u0111\u00e2y l\u00e0 b\u00e0i t\u1eadp tay sau c\u00f3 th\u1ec3 gi\u00fap anh em c\u1ea3i thi\u1ec7n \u0111\u1ed9 linh ho\u1ea1t v\u00e0 s\u1ee9c m\u1ea1nh cho v\u00f9ng b\u1eafp tay sau c\u1ee7a m\u00ecnh v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3. <\/span><\/span><\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: <\/span><\/strong>\u0110\u1ee9ng th\u1eb3ng v\u00e0 c\u1ea7m hai tay c\u1ea7m \u0111\u00f4i tay.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: <\/span><\/strong>D\u00f9ng tay c\u1ea7m ph\u00eda tr\u00ean \u0111\u1ec3 k\u00e9o d\u00e2y ngang xu\u1ed1ng ph\u00eda d\u01b0\u1edbi.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: <\/span><\/strong>Gi\u1eef tay g\u1ea7n th\u00e2n v\u00e0 k\u1eb9p ch\u1eb7t c\u01a1 b\u1eafp tay sau trong khi t\u1eadp luy\u1ec7n.<\/span><\/strong><\/p>\n

L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp kho\u1ea3ng 10-12 l\u1ea7n.<\/span><\/strong><\/p>\n

\"B\u00e0i<\/p>\n

K\u00e9o d\u00e2y ngang<\/span><\/strong><\/em><\/p>\n

K\u00e9o x\u00e0 ngang<\/strong><\/h3>\n

B\u00e0i t\u1eadp k\u00e9o x\u00e0 ngang s\u1eed d\u1ee5ng tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 \u0111\u1ec3 t\u1ea1o ra l\u1ef1c c\u1ea3n, th\u00f4ng qua \u0111\u00f3 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn v\u00f9ng c\u01a1 tay sau v\u00e0 c\u01a1 ng\u1ef1c d\u01b0\u1edbi. \u0110\u00e2y \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp luy\u1ec7n x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp ph\u1ed5 bi\u1ebfn \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi \u00e1p d\u1ee5ng hi\u1ec7n nay. <\/span><\/span><\/strong><\/p>\n

\"B\u00e0i
\n<\/span><\/span><\/strong><\/p>\n

K\u00e9o x\u00e0 ngang gi\u00fap c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh, c\u01a1 b\u1eafp ph\u00e1t tri\u1ec3n<\/span><\/strong><\/em><\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: <\/span><\/strong>\u0110\u1ee9ng th\u1eb3ng v\u00e0 c\u1ea7m m\u1ed9t thanh x\u00e0.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: <\/span><\/strong>Gi\u1eef thanh x\u00e0 \u1edf \u0111\u1ed9 r\u1ed9ng vai v\u00e0 c\u01a1 th\u1ec3 th\u1eb3ng.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: <\/span><\/strong>K\u00e9o thanh x\u00e0 v\u1ec1 ph\u00eda ng\u1ef1c v\u00e0 gi\u1eef trong v\u00e0i gi\u00e2y.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 4: <\/span><\/strong>Sau \u0111\u00f3, h\u00e3y \u0111\u01b0a \u1eefng \u0111\u1eebng tay ra th\u1eb3ng v\u00e0 \u0111\u01b0a thanh x\u00e0 tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/strong><\/p>\n

L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp kho\u1ea3ng 10-12 l\u1ea7n.<\/span><\/strong><\/p>\n

{{{infobox}}} >>>Xem th\u00eam<\/strong>: T\u1eadp Gym cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/a> {{{\/infobox}}}<\/p>\n

Nghi\u00eang t\u1ea1 v\u1ec1 ph\u00eda tr\u01b0\u1edbc<\/strong><\/h3>\n

V\u1edbi t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd v\u00e0o c\u01a1 tay sau, b\u00e0i t\u1eadp n\u00e0y s\u1ebd gi\u00fap b\u1ea1n t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 n\u00e9t c\u1ee7a c\u01a1 b\u1eafp v\u00f9ng tay sau. \u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp tay sau l\u00fd t\u01b0\u1edfng m\u00e0 anh em kh\u00f4ng n\u00ean b\u1ecf qua.<\/span><\/span><\/strong><\/p>\n

\"B\u00e0i<\/p>\n

Nghi\u00eang t\u1ea1 v\u1ec1 ph\u00eda tr\u01b0\u1edbc gi\u00fap ph\u00e1t tri\u1ec3n b\u1eafp tay sau<\/span><\/strong><\/em><\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: <\/span><\/strong>\u0110\u1ee9ng th\u1eb3ng v\u00e0 c\u1ea7m m\u1ed9t t\u1ea1 trong m\u1ed7i tay.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: <\/span><\/strong>Nghi\u00eang ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 gi\u1eef<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: <\/span><\/strong>Sau \u0111\u00f3, \u0111\u01b0a hai tay l\u00ean v\u1ec1 ph\u00eda tr\u01b0\u1edbc m\u1ed9t c\u00e1ch \u0111\u1ed3ng th\u1eddi, gi\u1eef trong v\u00e0i gi\u00e2y. <\/span><\/strong>\u0110\u01b0a tay tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u v\u00e0 l\u1eb7p l\u1ea1i b\u00e0i t\u1eadp kho\u1ea3ng 10-12 l\u1ea7n.<\/span><\/strong><\/p>\n

K\u00e9o d\u00e2y k\u00e9o<\/strong><\/h3>\n

K\u00e9o d\u00e2y k\u00e9o l\u00e0 m\u1ed9t trong s\u1ed1 c\u00e1c b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n c\u01a1 b\u1eafp hi\u1ec7u qu\u1ea3 mang l\u1ea1i kh\u1ea3 n\u0103ng gi\u1ea3m m\u1ee1, ph\u00e1t tri\u1ec3n c\u01a1 tay sau, gi\u00fap c\u00e1nh tay s\u0103n ch\u1eafc v\u00e0 v\u1ea1m v\u1ee1 h\u01a1n. \u0110\u1eb7c bi\u1ec7t b\u00e0i t\u1eadp n\u00e0y c\u00f2n gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a c\u01a1 b\u1eafp \u1edf v\u00f9ng vai v\u00e0 c\u00e1nh tay c\u1ee7a b\u1ea1n.<\/span><\/span><\/strong><\/p>\n

\"B\u00e0i
\n<\/span><\/span><\/strong><\/p>\n

K\u00e9o d\u00e2y k\u00e9o<\/span><\/strong><\/em><\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: <\/span><\/strong>\u0110\u1ee9ng th\u1eb3ng v\u00e0 c\u1ea7m m\u1ed9t d\u00e2y k\u00e9o.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: <\/span><\/strong>K\u00e9o d\u00e2y k\u00e9o v\u1ec1 ph\u00eda ng\u1ef1c v\u00e0 gi\u1eef trong v\u00e0i gi\u00e2y.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: <\/span><\/strong>Sau \u0111\u00f3, \u0111\u01b0a tay tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u v\u00e0 l\u1eb7p l\u1ea1i b\u00e0i t\u1eadp kho\u1ea3ng 10-12 l\u1ea7n.<\/span><\/strong><\/p>\n

K\u00e9o t\u1ea1 \u0111\u01a1n l\u00ean (One-Arm Dumbbell Row)<\/strong><\/h3>\n

K\u00e9o t\u1ea1 \u0111\u01a1n l\u00ean l\u00e0 b\u00e0i t\u1eadp ph\u1ee9c h\u1ee3p gi\u00fap n\u00e2ng cao s\u1ee9c m\u1ea1nh th\u00f4ng qua t\u1ea1 \u0111\u01a1n. Ch\u00fang mang \u0111\u1ebfn t\u00e1c \u0111\u1ed9ng l\u00ean nhi\u1ec1u nh\u00f3m c\u01a1 kh\u00e1c nhau tr\u00ean c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 l\u01b0ng v\u00e0 c\u01a1 tay sau.<\/p>\n

\"B\u00e0i<\/p>\n

B\u00e0i t\u1eadp k\u00e9o t\u1ea1 \u0111\u01a1n l\u00ean (One-Arm Dumbbell Row)<\/em><\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: \u0110\u1ee9ng th\u1eb3ng, c\u1ea7m t\u1ea1 \u0111\u01a1n b\u1eb1ng tay tr\u00e1i v\u00e0 d\u00f9ng tay ph\u1ea3i \u0111\u1ec3 n\u1eafm tay c\u1ea7m c\u1ee7a t\u1ea1 \u0111\u01a1n.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: Kh\u00f4ng \u0111\u1ed9ng \u0111\u1ebfn c\u01a1 th\u1ec3, k\u00e9o t\u1ea1 \u0111\u01a1n l\u00ean v\u1ec1 ph\u00eda ng\u1ef1c.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: Gi\u1eef t\u1ea1 \u0111\u01a1n \u1edf \u0111\u1ec9nh \u0111i\u1ec3m c\u1ee7a b\u00e0i t\u1eadp trong v\u00e0i gi\u00e2y r\u1ed3i \u0111\u01b0a t\u1ea1 \u0111\u01a1n tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 4: L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp v\u1edbi tay ph\u1ea3i.<\/span><\/strong><\/p>\n

B\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 \u0111\u01a1n (Dumbbell Push Press)<\/strong><\/h3>\n

B\u00e0i t\u1eadp Dumbbell Push Press \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn l\u00e0 b\u00e0i t\u1eadp k\u1ebft h\u1ee3p s\u1ee9c m\u1ea1nh c\u1ee7a ch\u00e2n v\u00e0 tay \u0111\u1ec3 n\u00e2ng t\u1ea1 l\u00ean cao, t\u1eeb \u0111\u00f3 k\u00edch ho\u1ea1t nh\u00f3m c\u01a1 v\u00f9ng vai v\u00e0 tay sau hi\u1ec7u qu\u1ea3. B\u00e0i t\u1eadp n\u00e0y \u0111\u01b0\u1ee3c c\u00e1c gymer \u00e1p d\u1ee5ng nhi\u1ec1u t\u1ea1i nh\u1eefng ph\u00f2ng t\u1eadp chuy\u00ean nghi\u1ec7p, c\u00f3 \u0111\u1ea7y \u0111\u1ee7 d\u1ee5ng c\u1ee5 t\u1eadp luy\u1ec7n nh\u01b0 gh\u1ebf t\u1eadp, c\u00e1c m\u1ee9c t\u1ea1 v\u1edbi nhi\u1ec1u tr\u1ecdng l\u01b0\u1ee3ng,… <\/span><\/span><\/strong><\/p>\n

\"Dumbbell<\/p>\n

B\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 \u0111\u01a1n<\/span><\/strong><\/em><\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: \u0110\u1ee9ng th\u1eb3ng, c\u1ea7m m\u1ed9t t\u1ea1 \u0111\u01a1n \u1edf m\u1ed7i tay v\u00e0 gi\u1eef t\u1ea1 \u0111\u01a1n \u1edf vai.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: H\u00edt th\u1edf s\u00e2u v\u00e0o v\u00e0 \u0111\u1ea9y t\u1ea1 \u0111\u01a1n l\u00ean tr\u00ean \u0111\u1ea7u.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: Gi\u1eef t\u1ea1 \u0111\u01a1n \u1edf \u0111\u1ec9nh \u0111i\u1ec3m c\u1ee7a b\u00e0i t\u1eadp trong v\u00e0i gi\u00e2y r\u1ed3i \u0111\u01b0a t\u1ea1 \u0111\u01a1n tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 4: L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp trong s\u1ed1 l\u1ea7n t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n.<\/span><\/strong><\/p>\n

{{{infobox}}} >>>Xem th\u00eam<\/strong>: Nh\u1eefng b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng cho nam<\/a> hi\u1ec7u qu\u1ea3 nh\u1ea5t hi\u1ec7n nay {{{\/infobox}}}<\/p>\n

B\u00e0i t\u1eadp xoay t\u1ea1 \u0111\u01a1n (Dumbbell Curl and Press)<\/strong><\/h3>\n

\u0110\u00e2y l\u00e0 m\u1ed9t trong s\u1ed1 c\u00e1c b\u00e0i t\u1eadp tay sau \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u anh em gymer l\u1ef1a ch\u1ecdn \u0111\u1ec3 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp t\u1ea1i v\u00f9ng tay (c\u01a1 tay tr\u01b0\u1edbc, c\u01a1 tay sau, c\u01a1 c\u00e1nh tay). C\u00e1c \u0111\u1ed9ng t\u00e1c c\u1ee7a b\u00e0i t\u1eadp n\u00e0y c\u00f3 ph\u1ea1m vi di chuy\u1ec3n t\u01b0\u01a1ng \u0111\u1ed1i l\u1edbn n\u00ean mang \u0111\u1ebfn hi\u1ec7u qu\u1ea3 cao tr\u00ean c\u00e1c nh\u00f3m c\u01a1 \u0111\u01b0\u1ee3c t\u00e1c \u0111\u1ed9ng, th\u00f4ng qua \u0111\u00f3 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp tay, t\u0103ng \u0111\u1ed9 d\u1ebbo dai cho c\u01a1 khu\u1ef7u tay v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe, \u0111\u1ed9 b\u1ec1n cho tay.<\/span><\/span><\/strong><\/p>\n

\"B\u00e0i<\/p>\n

B\u00e0i t\u1eadp xoay t\u1ea1 \u0111\u01a1n<\/span><\/strong><\/em><\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: \u0110\u1ee9ng th\u1eb3ng, c\u1ea7m m\u1ed9t t\u1ea1 \u0111\u01a1n \u1edf m\u1ed7i tay v\u00e0 gi\u1eef t\u1ea1 \u0111\u01a1n \u1edf \u0111\u00f9i.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: N\u00e2ng t\u1ea1 \u0111\u01a1n l\u00ean v\u1edbi c\u01a1 b\u1eafp tay tr\u01b0\u1edbc.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: Khi t\u1ea1 \u0111\u01a1n \u1edf \u0111\u1ec9nh \u0111i\u1ec3m c\u1ee7a b\u00e0i t\u1eadp, xoay c\u1ed5 tay \u0111\u1ec3 \u0111\u01b0a t\u1ea1 \u0111\u01a1n l\u00ean tr\u00ean \u0111\u1ea7u.<\/span><\/strong><\/p>\n

B\u00e0i t\u1eadp nghi\u00eang th\u00e2n c\u01b0\u1ee1i ng\u1ef1a (Bent-Over Horse Stance Dumbbell Rows)<\/strong><\/h3>\n

N\u1ebfu b\u1ea1n \u0111ang c\u1ea7n t\u00ecm ki\u1ebfm m\u1ed9t b\u00e0i t\u1eadp h\u1ed7 tr\u1ee3 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp tay sau th\u00ec c\u00f3 th\u1ec3 tham kh\u1ea3o Bent-Over Horse Stance Dumbbell Rows.\u00a0 \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp t\u01b0\u01a1ng t\u1ef1 nh\u01b0 k\u00e9o t\u1ea1 \u0111\u01a1n, c\u00f3 s\u1ef1 tham gia c\u1ee7a nhi\u1ec1u nh\u00f3m c\u01a1 kh\u00e1c nhau (c\u01a1 x\u00f4, c\u01a1 l\u01b0ng d\u01b0\u1edbi, c\u01a1 \u0111\u00f9i sau, c\u01a1 tay,…). Th\u00f4ng qua \u0111\u00f3, c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ef1 d\u1ebbo dai, s\u1ee9c ch\u1ecbu \u0111\u1ef1ng c\u0169ng nh\u01b0 gi\u00fap c\u00e1c nh\u00f3m c\u01a1 tr\u00ean c\u01a1 th\u1ec3 c\u00f3 s\u1ef1 ph\u00e1t tri\u1ec3n \u0111\u1ed3ng \u0111\u1ec1u. <\/span><\/span><\/strong><\/p>\n

\"B\u00e0i<\/p>\n

B\u00e0i t\u1eadp nghi\u00eang th\u00e2n c\u01b0\u1ee1i ng\u1ef1a<\/span><\/strong><\/em><\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: \u0110\u1ee9ng th\u1eb3ng, c\u1ea7m m\u1ed9t t\u1ea1 \u0111\u01a1n b\u1eb1ng tay tr\u00e1i v\u00e0 d\u00f9ng tay ph\u1ea3i \u0111\u1ec3 n\u1eafm tay c\u1ea7m c\u1ee7a t\u1ea1 \u0111\u01a1n.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: C\u00fai ng\u01b0\u1eddi xu\u1ed1ng ph\u00eda tr\u01b0\u1edbc, gi\u1eef \u0111\u1ea7u g\u1ed1i h\u01a1i cong v\u00e0 \u0111\u1ea7u ng\u1eeda l\u00ean tr\u01b0\u1edbc m\u1eb7t. Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong khi k\u00e9o t\u1ea1 \u0111\u01a1n l\u00ean v\u1ec1 ph\u00eda ng\u1ef1c.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: Gi\u1eef t\u1ea1 \u0111\u01a1n \u1edf \u0111\u1ec9nh \u0111i\u1ec3m c\u1ee7a b\u00e0i t\u1eadp trong v\u00e0i gi\u00e2y r\u1ed3i \u0111\u01b0a t\u1ea1 \u0111\u01a1n tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 4: L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp v\u1edbi tay ph\u1ea3i.<\/span><\/strong><\/p>\n

B\u00e0i t\u1eadp n\u1eafm t\u1ea1 \u0111\u01a1n (Dumbbell Grip)<\/strong><\/h3>\n

B\u00e0i t\u1eadp v\u1edbi t\u1ea1 \u0111\u01a1n n\u00e0y kh\u00e1 \u0111\u01a1n gi\u1ea3n, v\u1edbi \u0111\u1ed9ng t\u00e1c t\u1eadp trung v\u00e0o vi\u1ec7c gi\u1eef ch\u1eb7t t\u1ea1 th\u00f4ng qua \u0111\u00f3 s\u1ebd gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 c\u1eb3ng tay v\u00e0 c\u01a1 tay sau. <\/span><\/span><\/strong><\/p>\n

\"Dumbbell<\/p>\n

B\u00e0i t\u1eadp n\u1eafm t\u1ea1 \u0111\u01a1n (Dumbbell Grip)<\/span><\/strong><\/em><\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: \u0110\u1ee9ng th\u1eb3ng, c\u1ea7m m\u1ed9t t\u1ea1 \u0111\u01a1n b\u1eb1ng tay tr\u00e1i v\u00e0 \u0111\u1eb7t t\u1ea1 \u0111\u01a1n l\u00ean c\u00e1nh tay tr\u00e1i.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: S\u1eed d\u1ee5ng ng\u00f3n tay v\u00e0 b\u00e0n tay \u0111\u1ec3 n\u1eafm ch\u1eb7t t\u1ea1 \u0111\u01a1n trong khi n\u00e2ng t\u1ea1 \u0111\u01a1n l\u00ean v\u00e0 h\u1ea1 xu\u1ed1ng.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp v\u1edbi tay ph\u1ea3i.<\/span><\/strong><\/p>\n

B\u00e0i t\u1eadp tay sau \u0111\u1ee9ng (Standing Dumbbell Tricep Extensions)<\/strong><\/h3>\n

Th\u00f4ng qua \u0111\u1ed9ng t\u00e1c kh\u00e9p m\u1edf c\u00e1nh tay n\u00e2ng t\u1ea1 qua \u0111\u1ea7u, b\u00e0i t\u1eadp n\u00e0y mang l\u1ea1i t\u00e1c \u0111\u1ed9ng ch\u00ednh v\u00e0o nh\u00f3m c\u01a1 tay sau gi\u00fap nh\u00f3m c\u01a1 n\u00e0y ph\u00e1t tri\u1ec3n, tr\u1edf n\u00ean s\u0103n ch\u1eafc v\u00e0 to h\u01a1n. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p cho nh\u1eefng ng\u01b0\u1eddi m\u1edbi \u0111\u1ebfn gymer l\u00e2u n\u0103m, v\u1ec1 c\u01a1 b\u1ea3n b\u1ea1n ch\u1ec9 c\u1ea7n l\u1ef1a ch\u1ecdn m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p \u0111\u1ec3 t\u1eadp luy\u1ec7n.<\/span><\/span><\/strong><\/p>\n

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

B\u00e0i t\u1eadp tay sau \u0111\u1ee9ng (Standing Dumbbell Tricep Extensions)<\/span><\/strong><\/em><\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: \u0110\u1ee9ng th\u1eb3ng, c\u1ea7m m\u1ed9t t\u1ea1 \u0111\u01a1n b\u1eb1ng tay ph\u1ea3i v\u00e0 gi\u1eef t\u1ea1 \u0111\u01a1n tr\u00ean \u0111\u1ea7u.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: H\u1ea1 t\u1ea1 \u0111\u01a1n xu\u1ed1ng ph\u00eda sau \u0111\u1ea7u, gi\u1eef c\u01a1 th\u1ec3 kh\u00f4ng \u0111\u1ed9ng \u0111\u1ebfn. Khi t\u1ea1 \u0111\u01a1n \u0111\u00e3 h\u1ea1 xu\u1ed1ng \u0111\u1ebfn t\u1eadn l\u01b0ng, gi\u1eef ch\u1eb7t trong v\u00e0i gi\u00e2y.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: Sau \u0111\u00f3, \u0111\u01b0a t\u1ea1 \u0111\u01a1n tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u tr\u00ean \u0111\u1ea7u.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 4: L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp<\/span><\/strong><\/p>\n

B\u00e0i t\u1eadp nghi\u00eang th\u00e2n k\u00e9o t\u1ea1 (Bent Over Dumbbell Rows)<\/strong><\/h3>\n

B\u00e0i t\u1eadp Bent Over Dumbbell Rows l\u00e0 bi\u1ebfn th\u1ec3 c\u1ee7a b\u00e0i t\u1eadp Bent-over Row, th\u00f4ng qua \u0111\u00f3 mang \u0111\u1ebfn t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c l\u00ean v\u00f9ng c\u01a1 l\u01b0ng (l\u01b0ng tr\u00ean, l\u01b0ng d\u01b0\u1edbi, c\u01a1 x\u00f4, c\u01a1 c\u1ea7u vai) c\u0169ng nh\u01b0 gi\u00fap ph\u00e1t tri\u1ec3n c\u01a1 tay, c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh cho tay trong qu\u00e1 tr\u00ecnh n\u00e2ng h\u1ea1. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp luy\u1ec7n x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp m\u00e0 anh em m\u00e0y r\u00e2u kh\u00f4ng n\u00ean b\u1ecf qua.<\/span><\/span><\/strong><\/p>\n

\"B\u00e0i<\/p>\n

B\u00e0i t\u1eadp tay sau v\u1edbi t\u1ea1 \u0111\u01a1n Bent Over Dumbbell Rows<\/span><\/strong><\/em><\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: \u0110\u1ee9ng th\u1eb3ng, c\u1ea7m m\u1ed9t t\u1ea1 \u0111\u01a1n b\u1eb1ng tay tr\u00e1i.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: C\u00fai ng\u01b0\u1eddi xu\u1ed1ng ph\u00eda tr\u01b0\u1edbc, gi\u1eef \u0111\u1ea7u g\u1ed1i h\u01a1i cong v\u00e0 \u0111\u1ea7u ng\u1eeda l\u00ean tr\u01b0\u1edbc m\u1eb7t. Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong khi k\u00e9o t\u1ea1 \u0111\u01a1n l\u00ean v\u1ec1 ph\u00eda ng\u1ef1c b\u00ean tr\u00e1i.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: Gi\u1eef t\u1ea1 \u0111\u01a1n \u1edf \u0111\u1ec9nh \u0111i\u1ec3m c\u1ee7a b\u00e0i t\u1eadp trong v\u00e0i gi\u00e2y r\u1ed3i \u0111\u01b0a t\u1ea1 \u0111\u01a1n tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 4: L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp v\u1edbi tay ph\u1ea3i.<\/span><\/strong><\/p>\n

B\u00e0i t\u1eadp tay sau tr\u00ean gh\u1ebf (Seated Dumbbell Tricep Extensions)<\/strong><\/h3>\n

T\u01b0\u01a1ng t\u1ef1 nh\u01b0 b\u00e0i t\u1eadp c\u1eaft c\u1ecf v\u1edbi t\u1ea1, thay v\u00e0o \u0111\u00f3 b\u00e0i t\u1eadp Seated Dumbbell Tricep Extensions \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n tr\u00ean gh\u1ebf gi\u00fap gi\u1ea3m thi\u1ec3u s\u1ef1 tham gia c\u1ee7a c\u00e1c nh\u00f3m c\u01a1 kh\u00e1c v\u00e0 t\u1eadp trung t\u1ed1i \u0111a v\u00e0o c\u01a1 tay sau. C\u00e1c \u0111\u1ed9ng t\u00e1c s\u1ebd d\u1ed3n ph\u1ea7n l\u1edbn \u00e1p l\u1ef1c l\u00ean c\u01a1 tam \u0111\u1ea7u, k\u00edch th\u00edch s\u1ef1 ph\u00e1t tri\u1ec3n v\u1ec1 s\u1ee9c m\u1ea1nh v\u00e0 k\u00edch th\u01b0\u1edbc cho nh\u00f3m c\u01a1 n\u00e0y. <\/span><\/span><\/strong><\/p>\n

\"B\u00e0i<\/p>\n

\n

B\u00e0i t\u1eadp tay sau v\u1edbi t\u1ea1 \u0111\u01a1n Seated Dumbbell Tricep Extensions<\/span><\/strong><\/em><\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: Ng\u1ed3i tr\u00ean m\u1ed9t chi\u1ebfc gh\u1ebf, c\u1ea7m m\u1ed9t t\u1ea1 \u0111\u01a1n b\u1eb1ng tay ph\u1ea3i v\u00e0 \u0111\u1eb7t tay ph\u1ea3i l\u00ean \u0111\u1ea7u g\u1ed1i ph\u1ea3i.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: N\u00e2ng t\u1ea1 \u0111\u01a1n l\u00ean tr\u00ean \u0111\u1ea7u, sau \u0111\u00f3 h\u1ea1 xu\u1ed1ng ph\u00eda sau \u0111\u1ea7u. Gi\u1eef ch\u1eb7t t\u1ea1 \u0111\u01a1n v\u00e0 gi\u1eef \u0111\u1ea7u ng\u1eeda v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: Khi t\u1ea1 \u0111\u01a1n \u0111\u00e3 h\u1ea1 xu\u1ed1ng \u0111\u1ebfn t\u1eadn l\u01b0ng, gi\u1eef ch\u1eb7t trong v\u00e0i gi\u00e2y.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 4: Sau \u0111\u00f3, \u0111\u01b0a t\u1ea1 \u0111\u01a1n tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u tr\u00ean \u0111\u1ea7u.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 5: L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp v\u1edbi tay tr\u00e1i.<\/span><\/strong><\/p>\n

B\u00e0i t\u1eadp nghi\u00eang th\u00e2n k\u00e9o t\u1ea1 b\u1eb1ng hai tay (Bent Over Dumbbell Rows with Two Arms)<\/strong><\/h3>\n

B\u00e0i t\u1eadp Bent Over Dumbbell Rows with Two Arms l\u00e0 m\u1ed9t trong c\u00e1c b\u00e0i t\u1eadp th\u1ec3 h\u00ecnh t\u1ed1t nh\u1ea5t hi\u1ec7n nay, ch\u00fang c\u00f3 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn nhi\u1ec1u nh\u00f3m c\u01a1 nh\u01b0 c\u01a1 l\u01b0ng, c\u01a1 tay tr\u01b0\u1edbc, c\u01a1 tay sau, c\u01a1 vai, c\u01a1 x\u00f4,… Ch\u1ec9 v\u1edbi 1 c\u1eb7p t\u1ea1 \u0111\u01a1n, b\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng t\u1eadp luy\u1ec7n b\u00e0i t\u1eadp n\u00e0y t\u1ea1i ph\u00f2ng gym ho\u1eb7c ch\u00ednh trong ng\u00f4i nh\u00e0 c\u1ee7a m\u00ecnh.<\/span><\/span><\/strong><\/p>\n

\"B\u00e0i<\/p>\n

B\u00e0i t\u1eadp tay sau v\u1edbi t\u1ea1 \u0111\u01a1n Bent Over Dumbbell Rows with Two Arms<\/span><\/strong><\/em><\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: \u0110\u1ee9ng th\u1eb3ng, c\u1ea7m m\u1ed9t t\u1ea1 \u0111\u01a1n b\u1eb1ng hai tay.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: C\u00fai ng\u01b0\u1eddi xu\u1ed1ng ph\u00eda tr\u01b0\u1edbc, gi\u1eef \u0111\u1ea7u g\u1ed1i h\u01a1i cong v\u00e0 \u0111\u1ea7u ng\u1eeda l\u00ean tr\u01b0\u1edbc m\u1eb7t. Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong khi k\u00e9o t\u1ea1 \u0111\u01a1n l\u00ean v\u1ec1 ph\u00eda ng\u1ef1c.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: Gi\u1eef t\u1ea1 \u0111\u01a1n \u1edf \u0111\u1ec9nh \u0111i\u1ec3m c\u1ee7a b\u00e0i t\u1eadp trong v\u00e0i gi\u00e2y<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 4: \u0110\u01b0a t\u1ea1 \u0111\u01a1n tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 5: L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp.<\/span><\/strong><\/p>\n

B\u00e0i t\u1eadp n\u00e2ng t\u1ea1 nghi\u00eang (Incline Dumbbell Curls)<\/strong><\/h3>\n

B\u00e0i t\u1eadp Incline Dumbbell Curls l\u00e0 b\u00e0i t\u1eadp n\u00e2ng t\u1ea1 tr\u00ean gh\u1ebf nghi\u00eang, v\u1edbi c\u00e1c \u0111\u1ed9ng t\u00e1c k\u00edch th\u00edch v\u00e0o nh\u00f3m c\u01a1 b\u1eafp tay tr\u01b0\u1edbc, b\u1eafp tay sau, c\u01a1 vai, c\u01a1 c\u1eb3ng tay,… Th\u00f4ng qua \u0111\u00f3, mang \u0111\u1ebfn hi\u1ec7u qu\u1ea3 c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh cho \u0111\u00f4i tay, gi\u00fap tay r\u1eafn r\u1ecfi v\u00e0 s\u0103n ch\u1eafc h\u01a1n. <\/span><\/span><\/strong><\/p>\n

\"B\u00e0i<\/p>\n

B\u00e0i t\u1eadp n\u00e2ng t\u1ea1 nghi\u00eang (Incline Dumbbell Curls)<\/span><\/strong><\/em><\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: Ng\u1ed3i tr\u00ean m\u1ed9t gh\u1ebf nghi\u00eang v\u00e0 c\u1ea7m m\u1ed9t t\u1ea1 \u0111\u01a1n b\u1eb1ng tay ph\u1ea3i.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: \u0110\u01b0a tay ph\u1ea3i l\u00ean \u0111\u1ebfn vai, sau \u0111\u00f3 c\u00fai tay l\u1ea1i \u0111\u1ec3 \u0111\u01b0a t\u1ea1 \u0111\u01a1n l\u00ean tr\u00ean \u0111\u1ea7u. \u0110\u1ea7u ng\u1eeda v\u1ec1 ph\u00eda tr\u01b0\u1edbc m\u1eb7t.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: Gi\u1eef t\u1ea1 \u0111\u01a1n \u1edf \u0111\u1ec9nh \u0111i\u1ec3m c\u1ee7a b\u00e0i t\u1eadp trong v\u00e0i gi\u00e2y, sau \u0111\u00f3 h\u1ea1 t\u1ea1 \u0111\u01a1n xu\u1ed1ng v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 4: L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp v\u1edbi tay tr\u00e1i.<\/span><\/strong><\/p>\n

B\u00e0i t\u1eadp xoay c\u1ed5 tay (Wrist Curls)<\/strong><\/h3>\n

B\u00e0i t\u1eadp luy\u1ec7n cho tay sau \u0111\u01a1n gi\u1ea3n v\u1edbi t\u1ea1 \u0111\u01a1n m\u00e0 b\u1ea5t k\u1ef3 ai c\u0169ng c\u00f3 th\u1ec3 th\u1eed \u00e1p d\u1ee5ng nh\u1eb1m c\u1ea3i thi\u1ec7n c\u01a1 b\u1eafp tay sau \u0111\u00f3 ch\u00ednh l\u00e0 Wrist Curls. Th\u00f4ng qua nguy\u00ean l\u00fd ho\u1ea1t \u0111\u1ed9ng g\u1eadp v\u00e0 du\u1ed7i c\u1ed5 tay, c\u01a1 c\u1eb3ng tay v\u00e0 c\u01a1 tay sau s\u1ebd \u0111\u01b0\u1ee3c t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh, s\u1ee9c b\u1ec1n hi\u1ec7u qu\u1ea3. <\/span><\/span><\/strong><\/p>\n

\"B\u00e0i<\/p>\n

B\u00e0i t\u1eadp xoay c\u1ed5 tay (Wrist Curls)<\/span><\/strong><\/em><\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: Ng\u1ed3i tr\u00ean m\u1ed9t gh\u1ebf ho\u1eb7c b\u0103ng t\u1eadp v\u00e0 c\u1ea7m m\u1ed9t t\u1ea1 \u0111\u01a1n b\u1eb1ng tay ph\u1ea3i.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 2: \u0110\u1eb7t c\u00e1nh tay ph\u1ea3i l\u00ean \u0111\u00f9i, tay ph\u1ea3i n\u1eb1m h\u01b0\u1edbng xu\u1ed1ng s\u00e0n.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 3: N\u00e2ng t\u1ea1 \u0111\u01a1n l\u00ean b\u1eb1ng c\u00e1ch u\u1ed1n c\u1ed5 tay l\u00ean tr\u00ean.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 4: Gi\u1eef t\u1ea1 \u0111\u01a1n \u1edf \u0111\u1ec9nh \u0111i\u1ec3m c\u1ee7a b\u00e0i t\u1eadp trong v\u00e0i gi\u00e2y, sau \u0111\u00f3 h\u1ea1 xu\u1ed1ng v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 5: L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp v\u1edbi tay tr\u00e1i.<\/span><\/strong><\/p>\n

3. L\u01b0u \u00fd khi t\u1eadp b\u00e0i t\u1eadp tay sau<\/strong><\/h2>\n

C\u00e1c b\u00e0i t\u1eadp tay sau l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng trong vi\u1ec7c ph\u00e1t tri\u1ec3n b\u1eafp tay v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh. Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 cao nh\u1ea5t, b\u1ea1n c\u1ea7n l\u01b0u \u00fd m\u1ed9t s\u1ed1 \u0111i\u1ec1u nh\u01b0 sau:<\/span><\/strong><\/p>\n