{"id":4527,"date":"2025-03-10T03:19:38","date_gmt":"2025-03-09T20:19:38","guid":{"rendered":"https:\/\/blog.coolmate.me\/bai-tap-co-lien-suon-cho-nam-1744-4527"},"modified":"2025-09-04T11:00:45","modified_gmt":"2025-09-04T04:00:45","slug":"bai-tap-co-lien-suon-cho-nam-1744","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/bai-tap-co-lien-suon-cho-nam-1744","title":{"rendered":"10 b\u00e0i t\u1eadp c\u01a1 li\u00ean s\u01b0\u1eddn \u0111\u01a1n gi\u1ea3n t\u1ea1i nh\u00e0, d\u1ec5 th\u1ef1c hi\u1ec7n"},"content":{"rendered":"<p><strong id=\"docs-internal-guid-dddd8889-7fff-8534-ca1a-11ae9ead140d\" style=\"font-weight: normal;\"><\/strong><\/p>\n<p><strong id=\"docs-internal-guid-4e06fc11-7fff-08a0-690d-2ed5482a5de7\" style=\"font-weight: normal;\"><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">C&aacute;c b&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn kh&ocirc;ng ch\u1ec9 gi&uacute;p t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v&agrave; s\u1ef1 linh ho\u1ea1t m&agrave; c&ograve;n \u0111&oacute;ng vai tr&ograve; quan tr\u1ecdng trong vi\u1ec7c x&acirc;y d\u1ef1ng v&ugrave;ng c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc, c&acirc;n \u0111\u1ed1i. \u0110\u1ed1i v\u1edbi nam gi\u1edbi, m\u1ed9t v&ugrave;ng b\u1ee5ng 6 m&uacute;i kh&ocirc;ng ch\u1ec9 th\u1ec3 hi\u1ec7n th\u1ec3 tr\u1ea1ng kh\u1ecfe m\u1ea1nh m&agrave; c&ograve;n g&oacute;p ph\u1ea7n t\u0103ng th&ecirc;m s\u1ef1 t\u1ef1 tin v&agrave; cu\u1ed1n h&uacute;t. D\u01b0\u1edbi \u0111&acirc;y, <a href=\"https:\/\/www.coolmate.me\/\">Coolmate<\/a> s\u1ebd gi\u1edbi thi\u1ec7u 10 <strong>b&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn <\/strong>\u0111\u01a1n gi\u1ea3n m&agrave; b\u1ea1n c&oacute; th\u1ec3 th\u1ef1c hi\u1ec7n t\u1ea1i nh&agrave;, gi&uacute;p b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti&ecirc;u n&agrave;y m\u1ed9t c&aacute;ch hi\u1ec7u qu\u1ea3 v&agrave; d\u1ec5 d&agrave;ng.<\/p>\n<h2 dir=\"ltr\">C\u01a1 li&ecirc;n s\u01b0\u1eddn l&agrave; g&igrave;?<\/h2>\n<p dir=\"ltr\">C\u01a1 li&ecirc;n s\u01b0\u1eddn, c&ograve;n g\u1ecdi l&agrave; c\u01a1 c&aacute;nh (obliques), l&agrave; m\u1ed9t nh&oacute;m c\u01a1 quan tr\u1ecdng n\u1eb1m hai b&ecirc;n c\u1ee7a b\u1ee5ng. Nh&oacute;m c\u01a1 n&agrave;y bao g\u1ed3m c\u01a1 c&aacute;nh ngo\u1ea1i v&agrave; c\u01a1 c&aacute;nh n\u1ed9i. Ch&uacute;ng ch\u1ea1y ch&eacute;o qua v&ugrave;ng b\u1ee5ng, gi\u1eefa x\u01b0\u01a1ng ch\u1eadu v&agrave; x\u01b0\u01a1ng h&ocirc;ng, v&agrave; c&oacute; vai tr&ograve; quan tr\u1ecdng trong nhi\u1ec1u ho\u1ea1t \u0111\u1ed9ng c\u01a1 b\u1ea3n c\u1ee7a c\u01a1 th\u1ec3 nh\u01b0 sau:<\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Chuy\u1ec3n \u0111\u1ed9ng xoay:<\/strong> C\u01a1 c&aacute;nh ngo\u1ea1i v&agrave; c\u01a1 c&aacute;nh n\u1ed9i gi&uacute;p c\u01a1 th\u1ec3 th\u1ef1c hi\u1ec7n chuy\u1ec3n \u0111\u1ed9ng xoay. Khi xoay c\u01a1 th\u1ec3 v\u1ec1 tr&aacute;i ho\u1eb7c ph\u1ea3i, nh&oacute;m c\u01a1 n&agrave;y ho\u1ea1t \u0111\u1ed9ng \u0111\u1ec3 t\u1ea1o ra s\u1ee9c m\u1ea1nh v&agrave; ki\u1ec3m so&aacute;t chuy\u1ec3n \u0111\u1ed9ng.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Gi\u1eef c&acirc;n b\u1eb1ng:<\/strong> C\u01a1 li&ecirc;n s\u01b0\u1eddn \u0111&oacute;ng vai tr&ograve; quan tr\u1ecdng trong vi\u1ec7c gi\u1eef c&acirc;n b\u1eb1ng c\u1ee7a c\u01a1 th\u1ec3. Khi b\u1ea1n \u0111\u1ee9ng tr&ecirc;n m\u1ed9t ch&acirc;n, \u0111i b\u1ed9 ho\u1eb7c ng\u1ed3i, c\u01a1 li&ecirc;n s\u01b0\u1eddn ho\u1ea1t \u0111\u1ed9ng \u0111\u1ec3 duy tr&igrave; s\u1ef1 \u1ed5n \u0111\u1ecbnh.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong>H\u1ed7 tr\u1ee3 c\u01a1 b\u1ee5ng:<\/strong> Khi t\u1eadp c\u01a1 b\u1ee5ng, \u0111\u1eb7c bi\u1ec7t l&agrave; c&aacute;c b&agrave;i t\u1eadp xoay nh\u01b0 xoay c\u01a1 th\u1ec3 ho\u1eb7c n&acirc;ng ch&acirc;n, c\u01a1 li&ecirc;n s\u01b0\u1eddn \u0111\u01b0\u1ee3c k&iacute;ch ho\u1ea1t. \u0110i\u1ec1u n&agrave;y gi&uacute;p t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v&agrave; \u0111\u1ecbnh h&igrave;nh v&ugrave;ng b\u1ee5ng.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/bai-tap-co-lien-suon-cho-nam-1744_887.jpg\" alt=\"C\u01a1 li&ecirc;n s\u01b0\u1eddn l&agrave; g&igrave;?\" width=\"1200\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>C\u01a1 li&ecirc;n s\u01b0\u1eddn l&agrave; g&igrave;?<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">V&igrave; v\u1eady, vi\u1ec7c luy\u1ec7n t\u1eadp \u0111\u1ec1u \u0111\u1eb7n c\u01a1 li&ecirc;n s\u01b0\u1eddn kh&ocirc;ng ch\u1ec9 gi&uacute;p c\u1ea3i thi\u1ec7n v\u1ebb ngo\u1ea1i h&igrave;nh m&agrave; c&ograve;n h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng c\u01a1 b\u1ea3n c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n<h2 dir=\"ltr\">Nguy&ecirc;n t\u1eafc t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn gi&uacute;p c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Ch\u1ec9 n\u1eafm \u0111\u01b0\u1ee3c c&aacute;c b&agrave;i t\u1eadp th&ocirc;i v\u1eabn ch\u01b0a \u0111\u1ee7 \u0111\u1ec3 gi&uacute;p b\u1ea1n s\u1edf h\u1eefu c\u01a1 li&ecirc;n s\u01b0\u1eddn s\u0103n ch\u1eafc v&agrave; hi\u1ec7u qu\u1ea3. \u0110\u1ec3 \u0111\u1ea1t k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t, b\u1ea1n c\u1ea7n tu&acirc;n th\u1ee7 m\u1ed9t s\u1ed1 nguy&ecirc;n t\u1eafc quan tr\u1ecdng sau \u0111&acirc;y:<\/p>\n<h3 dir=\"ltr\" role=\"presentation\">1. T\u1eadp trung v&agrave;o ki\u1ec3m so&aacute;t \u0111\u1ed9ng t&aacute;c<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">M\u1ed9t nguy&ecirc;n t\u1eafc quan tr\u1ecdng l&agrave; duy tr&igrave; tr\u1ea1ng th&aacute;i c\u0103ng c\u01a1 b\u1ee5ng trong su\u1ed1t qu&aacute; tr&igrave;nh t\u1eadp luy\u1ec7n. Khi ki\u1ec3m so&aacute;t \u0111\u1ed9ng t&aacute;c \u0111&uacute;ng c&aacute;ch, b\u1ea1n kh&ocirc;ng ch\u1ec9 k&iacute;ch th&iacute;ch nh&oacute;m c\u01a1 hi\u1ec7u qu\u1ea3 h\u01a1n m&agrave; c&ograve;n h\u1ed7 tr\u1ee3 \u0111\u1ed1t m\u1ee1, gi&uacute;p c\u01a1 s\u0103n ch\u1eafc v&agrave; r&otilde; n&eacute;t h\u01a1n.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/bai-tap-co-lien-suon-cho-nam-1744_144.jpg\" alt=\"Ki\u1ec3m so&aacute;t \u0111\u1ed9ng t&aacute;c khi t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn\" width=\"1200\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Ki\u1ec3m so&aacute;t \u0111\u1ed9ng t&aacute;c khi t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn<\/em><\/p>\n<h3 dir=\"ltr\" role=\"presentation\">2. K\u1ebft h\u1ee3p nhi\u1ec1u b&agrave;i t\u1eadp kh&aacute;c nhau<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">C\u01a1 b\u1ee5ng bao g\u1ed3m nhi\u1ec1u nh&oacute;m c\u01a1 kh&aacute;c nhau, do \u0111&oacute;, vi\u1ec7c thay \u0111\u1ed5i b&agrave;i t\u1eadp gi&uacute;p ch&uacute;ng ph&aacute;t tri\u1ec3n to&agrave;n di\u1ec7n h\u01a1n. B\u1ea1n c&oacute; th\u1ec3 k\u1ebft h\u1ee3p gi\u1eefa c&aacute;c b&agrave;i t\u1eadp li&ecirc;n s\u01b0\u1eddn t&aacute;c \u0111\u1ed9ng v&agrave;o c\u01a1 b\u1ee5ng th\u1eb3ng nh\u01b0 Bicycle Crunches, n&acirc;ng ch&acirc;n g\u1eadp b\u1ee5ng, c&ugrave;ng v\u1edbi c&aacute;c b&agrave;i nh\u1eafm \u0111\u1ebfn c\u01a1 ngang b\u1ee5ng nh\u01b0 plank \u0111\u1ec3 tr&aacute;nh c\u1ea3m gi&aacute;c \u0111\u01a1n \u0111i\u1ec7u v&agrave; duy tr&igrave; \u0111\u1ed9ng l\u1ef1c t\u1eadp luy\u1ec7n.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/bai-tap-co-lien-suon-cho-nam-1744_739.jpg\" alt=\"N&ecirc;n linh ho\u1ea1t thay \u0111\u1ed5i c&aacute;c b&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t\" width=\"1200\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>N&ecirc;n linh ho\u1ea1t thay \u0111\u1ed5i c&aacute;c b&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t<\/em><\/p>\n<h3 dir=\"ltr\" role=\"presentation\">3. Lu&ocirc;n duy tr&igrave; t\u01b0 th\u1ebf \u0111&uacute;ng<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Ch\u1ea5t l\u01b0\u1ee3ng quan tr\u1ecdng h\u01a1n s\u1ed1 l\u01b0\u1ee3ng. Vi\u1ec7c t\u1eadp \u0111&uacute;ng t\u01b0 th\u1ebf s\u1ebd gi&uacute;p c\u01a1 b\u1ee5ng ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 v&agrave; gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. Khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c, c\u1ea7n gi\u1eef l\u01b0ng th\u1eb3ng, tr&aacute;nh d&ugrave;ng l\u1ef1c qu&aacute;n t&iacute;nh m&agrave; t\u1eadp trung v&agrave;o nh&oacute;m c\u01a1 m\u1ee5c ti&ecirc;u \u0111\u1ec3 \u0111\u1ea1t k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t.<\/p>\n<h3 dir=\"ltr\" role=\"presentation\">4. K\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p l&yacute;<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u0111&oacute;ng vai tr&ograve; quan tr\u1ecdng trong vi\u1ec7c ph&aacute;t tri\u1ec3n c\u01a1 b\u1ee5ng. H&atilde;y b\u1ed5 sung \u0111\u1ee7 protein t\u1eeb th\u1ef1c ph\u1ea9m nh\u01b0 \u1ee9c g&agrave;, c&aacute;, tr\u1ee9ng \u0111\u1ec3 h\u1ed7 tr\u1ee3 t\u0103ng c\u01a1, \u0111\u1ed3ng th\u1eddi h\u1ea1n ch\u1ebf \u0111\u01b0\u1eddng, ch\u1ea5t b&eacute;o x\u1ea5u v&agrave; r\u01b0\u1ee3u bia. Ngo&agrave;i ra, u\u1ed1ng t\u1eeb 2 &#8211; 3 l&iacute;t n\u01b0\u1edbc m\u1ed7i ng&agrave;y gi&uacute;p c\u1ea3i thi\u1ec7n qu&aacute; tr&igrave;nh trao \u0111\u1ed5i ch\u1ea5t v&agrave; h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/bai-tap-co-lien-suon-cho-nam-1744_436.jpg\" alt=\"K\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 \u0103n h\u1ee3p l&yacute; \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c t\u1ed1i \u0111a hi\u1ec7u qu\u1ea3\" width=\"1200\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>K\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 \u0103n h\u1ee3p l&yacute; \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c t\u1ed1i \u0111a hi\u1ec7u qu\u1ea3<\/em><\/p>\n<h3 dir=\"ltr\" role=\"presentation\">5. T\u1eadp \u0111\u1ec1u \u0111\u1eb7n v&agrave; c&oacute; th\u1eddi gian ngh\u1ec9 h\u1ee3p l&yacute;<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">T\u1eadp luy\u1ec7n qu&aacute; s\u1ee9c c&oacute; th\u1ec3 g&acirc;y t\u1ed5n th\u01b0\u01a1ng c\u01a1 b\u1eafp, l&agrave;m ch\u1eadm qu&aacute; tr&igrave;nh ph&aacute;t tri\u1ec3n. \u0110\u1ec3 t\u1ed1i \u01b0u h&oacute;a k\u1ebft qu\u1ea3, h&atilde;y ng\u1ee7 \u0111\u1ee7 7 &#8211; 8 ti\u1ebfng m\u1ed7i \u0111&ecirc;m v&agrave; d&agrave;nh &iacute;t nh\u1ea5t 48 gi\u1edd \u0111\u1ec3 ph\u1ee5c h\u1ed3i gi\u1eefa nh\u1eefng bu\u1ed5i t\u1eadp c&ugrave;ng m\u1ed9t nh&oacute;m c\u01a1. \u0110\u1ed3ng th\u1eddi, th\u1eddi gian ngh\u1ec9 gi\u1eefa c&aacute;c set v&agrave; b&agrave;i t\u1eadp n&ecirc;n \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh theo th\u1ec3 tr\u1ea1ng v&agrave; m\u1ee9c \u0111\u1ed9 kh&oacute; c\u1ee7a b&agrave;i t\u1eadp, th\u01b0\u1eddng dao \u0111\u1ed9ng t\u1eeb 30 gi&acirc;y \u0111\u1ebfn 5 ph&uacute;t.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/bai-tap-co-lien-suon-cho-nam-1744_443.jpg\" alt=\"Kh&ocirc;ng n&ecirc;n t\u1eadp luy\u1ec7n qu&aacute; s\u1ee9c\" width=\"1200\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Kh&ocirc;ng n&ecirc;n t\u1eadp luy\u1ec7n qu&aacute; s\u1ee9c<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}} Tham kh\u1ea3o ngay<a href=\"https:\/\/www.coolmate.me\/collection\/quan-ao-chay-bo?itm_source=homepage&amp;itm_medium=homepage_banner_section2&amp;itm_campaign=\/image\/March2025\/running-desk-nam.jpg&amp;itm_content=\/image\/March2025\/running-desk-nam.jpg\" target=\"_blank\" rel=\"noopener\">BST \u0111\u1ed3 ch\u1ea1y b\u1ed9 nam<\/a> c\u1ee7a Coolmate: {{{\/infobox}}}<\/p>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 6768ca4e95f18d5f674ef04a,671871b7691b6d0c21180753 {{{\/productpreview_grid}}}<\/p>\n<h2 dir=\"ltr\">10 b&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn \u0111\u01a1n gi\u1ea3n t\u1ea1i nh&agrave;<\/h2>\n<h3 dir=\"ltr\">1. B&agrave;i t\u1eadp xoay h&ocirc;ng \u0111\u1ea1p ch&acirc;n Bicycle Crunches<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp \u0111\u1ea7u ti&ecirc;n m&agrave; Coolmate mu\u1ed1n chia s\u1ebb \u0111\u1ebfn b\u1ea1n \u0111\u1ecdc ch&iacute;nh l&agrave; xoay h&ocirc;ng \u0111\u1ea1p ch&acirc;n Bicyclw Crunches. B&agrave;i t\u1eadp n&agrave;y \u0111\u01a1n gi\u1ea3n nh\u01b0ng c&oacute; t&aacute;c \u0111\u1ed9ng t&iacute;ch c\u1ef1c l&ecirc;n nh&oacute;m c\u01a1 li&ecirc;n s\u01b0\u1eddn, gi&uacute;p b\u1ea1n c\u1ea3m nh\u1eadn s\u1ef1 n&oacute;ng ch&aacute;y m\u1ee1 th\u1eeba \u1edf hai b&ecirc;n v&ugrave;ng eo. B\u1ea1n kh&ocirc;ng c\u1ea7n k\u1ef9 thu\u1eadt luy\u1ec7n t\u1eadp ph\u1ee9c t\u1ea1p hay s\u1ef1 h\u1ed7 tr\u1ee3 t\u1eeb c&aacute;c d\u1ee5ng c\u1ee5, thi\u1ebft b\u1ecb.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/bai-tap-co-lien-suon-cho-nam-1744_718.jpg\" alt=\"B&agrave;i t\u1eadp xoay h&ocirc;ng \u0111\u1ea1p ch&acirc;n Bicycle Crunches\" width=\"1200\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp xoay h&ocirc;ng \u0111\u1ea1p ch&acirc;n Bicycle Crunches<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>D\u01b0\u1edbi \u0111&acirc;y l&agrave; c&aacute;ch th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 1:<\/strong> N\u1eb1m s\u1ea5p tr&ecirc;n s&agrave;n nh&agrave;, \u0111\u1eb7t hai tay ngay ph&iacute;a sau \u0111\u1ea7u v&agrave; ch&eacute;o ch&uacute;ng v&agrave;o nhau.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 2:<\/strong> Nh\u1eb9 nh&agrave;ng n&acirc;ng hai ch&acirc;n l&ecirc;n kh\u1ecfi m\u1eb7t \u0111\u1ea5t, du\u1ed7i th\u1eb3ng ho&agrave;n to&agrave;n.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 3:<\/strong> G\u1eadp b\u1ee5ng v&agrave; \u0111\u1ed3ng th\u1eddi xoay eo v\u1ec1 ph&iacute;a b&ecirc;n tr&aacute;i. \u0110\u1ea7u g\u1ed1i ch&acirc;n tr&aacute;i c\u0169ng c\u1ea7n g\u1eadp l&ecirc;n sao cho ch\u1ea1m v&agrave;o khu\u1ef7u tay ph\u1ea3i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong>B\u01b0\u1edbc 4:<\/strong> L\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c \u1edf ph&iacute;a b&ecirc;n c&ograve;n l\u1ea1i.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">2. B&agrave;i t\u1eadp xoay ng\u01b0\u1eddi v\u1edbi b&oacute;ng hay t\u1ea1 Medicine Ball Side Twists<\/h3>\n<p dir=\"ltr\">T\u1eadp luy\u1ec7n v\u1edbi d\u1ee5ng c\u1ee5 c&oacute; s\u1ee9c n\u1eb7ng nh\u01b0 b&oacute;ng ho\u1eb7c t\u1ea1 s\u1ebd gi&uacute;p r&egrave;n luy\u1ec7n nh&oacute;m c\u01a1 li&ecirc;n s\u01b0\u1eddn v&agrave; l&agrave;m cho ch&uacute;ng tr\u1edf n&ecirc;n r&otilde; n&eacute;t h\u01a1n.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/bai-tap-co-lien-suon-cho-nam-1744_143.jpg\" alt=\"B&agrave;i t\u1eadp ch&ugrave;ng ch&acirc;n \u0111\u1ea9y t\u1ea1 Dumbbell Lunge\" width=\"1200\"><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><em>B&agrave;i t\u1eadp ch&ugrave;ng ch&acirc;n \u0111\u1ea9y t\u1ea1 Dumbbell Lunge<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>D\u01b0\u1edbi \u0111&acirc;y l&agrave; m\u1ed9t ph\u01b0\u01a1ng ph&aacute;p t\u1eadp luy\u1ec7n s\u1eed d\u1ee5ng b&oacute;ng ho\u1eb7c t\u1ea1 Medicine Ball Side Twists:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 1: <\/strong>Ng\u1ed3i th\u1eb3ng tr&ecirc;n s&agrave;n nh&agrave;, \u0111\u1eb7t hai \u0111\u1ea7u g\u1ed1i trong t\u01b0 th\u1ebf t\u1ef1 nhi&ecirc;n.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 2:<\/strong> Hai tay du\u1ed7i th\u1eb3ng, song song v\u1edbi s&agrave;n. C\u1ea7m v&agrave; n\u1eafm ch\u1eb7t b&oacute;ng ho\u1eb7c t\u1ea1.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 3:<\/strong> T\u1eeb t\u1eeb xoay to&agrave;n b\u1ed9 ph\u1ea7n tr&ecirc;n c\u1ee7a c\u01a1 th\u1ec3 qua ph&iacute;a b&ecirc;n tr&aacute;i, c\u1ed1 g\u1eafng xoay c&agrave;ng xa c&agrave;ng t\u1ed1t.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">B\u01b0\u1edbc 4: Quay tr\u1edf l\u1ea1i v\u1ecb tr&iacute; ban \u0111\u1ea7u v&agrave; xoay v\u1ec1 ph&iacute;a b&ecirc;n ng\u01b0\u1ee3c l\u1ea1i.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">3. B&agrave;i t\u1eadp ch&ugrave;ng ch&acirc;n \u0111\u1ea9y t\u1ea1 Dumbbell Lunge<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Khi n&oacute;i \u0111\u1ebfn c&aacute;c b&agrave;i t\u1eadp l\u01b0ng hi\u1ec7u qu\u1ea3 cho nam gi\u1edbi, kh&ocirc;ng th\u1ec3 b\u1ecf qua \u0111\u1ed9ng t&aacute;c ch&ugrave;ng ch&acirc;n \u0111\u1ea9y t\u1ea1. \u0110&acirc;y l&agrave; m\u1ed9t b&agrave;i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng r\u1ea5t hi\u1ec7u qu\u1ea3 \u0111\u1ec3 du\u1ed7i th\u1eb3ng l\u01b0ng v&agrave; t\u1ea1o d&aacute;ng cho nam gi\u1edbi. \u0110\u1ec3 th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp n&agrave;y, b\u1ea1n c\u1ea7n chu\u1ea9n b\u1ecb m\u1ed9t t\u1ea1 tay nh\u1ecf v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng ph&ugrave; h\u1ee3p v\u1edbi c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/bai-tap-co-lien-suon-cho-nam-1744_303.jpg\" alt=\"B&agrave;i t\u1eadp ch&ugrave;ng ch&acirc;n \u0111\u1ea9y t\u1ea1 Dumbbell Lunge\" width=\"1200\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp ch&ugrave;ng ch&acirc;n \u0111\u1ea9y t\u1ea1 Dumbbell Lunge<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>D\u01b0\u1edbi \u0111&acirc;y l&agrave; 3 b\u01b0\u1edbc \u0111\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c n&agrave;y:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 1:<\/strong> \u0110\u1ee9ng v\u1edbi hai ch&acirc;n r\u1ed9ng b\u1eb1ng vai, m\u1ed9t tay n\u1eafm ch\u1eb7t t\u1ea1.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 2:<\/strong> Nh\u1eb9 nh&agrave;ng b\u01b0\u1edbc v\u1ec1 ph&iacute;a tr\u01b0\u1edbc m\u1ed9t b\u01b0\u1edbc v&agrave; ch&ugrave;ng ch&acirc;n xu\u1ed1ng. L&uacute;c n&agrave;y, tay c\u1ea7m t\u1ea1 du\u1ed7i th\u1eb3ng qua \u0111\u1ea7u.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong>B\u01b0\u1edbc 3:<\/strong> Tr\u1edf l\u1ea1i v\u1ecb tr&iacute; ban \u0111\u1ea7u v&agrave; th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c t\u01b0\u01a1ng t\u1ef1 v\u1edbi ch&acirc;n c&ograve;n l\u1ea1i.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">4. B&agrave;i t\u1eadp Bird Dog<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Trong s\u1ed1 nh\u1eefng <strong>b&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn<\/strong> \u0111\u01a1n gi\u1ea3n v&agrave; d\u1ec5 th\u1ef1c hi\u1ec7n t\u1ea1i nh&agrave;, \u0111\u1ed9ng t&aacute;c &#8220;Bird dog&#8221; l&agrave; m\u1ed9t trong nh\u1eefng \u0111\u1ed9ng t&aacute;c ph\u1ed5 bi\u1ebfn m&agrave; nhi\u1ec1u ng\u01b0\u1eddi th\u1ec3 thao bi\u1ebft \u0111\u1ebfn. Bird dog kh&ocirc;ng \u0111&ograve;i h\u1ecfi b\u1ea1n ph\u1ea3i d&ugrave;ng s\u1ee9c m\u1ea1nh hay k\u1ef9 thu\u1eadt t\u1eadp luy\u1ec7n ph\u1ee9c t\u1ea1p. V&igrave; v\u1eady, ngay c\u1ea3 khi b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n v&agrave; l&agrave; ng\u01b0\u1eddi m\u1edbi, b\u1ea1n v\u1eabn c&oacute; th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c n&agrave;y.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/bai-tap-co-lien-suon-cho-nam-1744_134.jpg\" alt=\"B&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn \u0111\u01a1n gi\u1ea3n t\u1ea1i nh&agrave;, d\u1ec5 th\u1ef1c hi\u1ec7n\" width=\"1200\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn \u0111\u01a1n gi\u1ea3n t\u1ea1i nh&agrave;, d\u1ec5 th\u1ef1c hi\u1ec7n<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>D\u01b0\u1edbi \u0111&acirc;y l&agrave; c&aacute;ch th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp Bird dog:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 1:<\/strong> \u0110\u1ea7u ti&ecirc;n, qu\u1ef3 xu\u1ed1ng tr&ecirc;n s&agrave;n, hai tay ch\u1ed1ng th\u1eb3ng \u0111\u1ee9ng v\u1edbi s&agrave;n nh&agrave;.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 2: <\/strong>Du\u1ed7i th\u1eb3ng hai ch&acirc;n ra ph&iacute;a sau v&agrave; \u0111\u1eb7t ch&uacute;ng song song v\u1edbi s&agrave;n. T\u1eeb t\u1eeb n&acirc;ng tay tr&aacute;i l&ecirc;n v&agrave; du\u1ed7i th\u1eb3ng theo h\u01b0\u1edbng song song nh\u01b0 v\u1eady.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong>B\u01b0\u1edbc 3: <\/strong>Thu ng\u01b0\u1eddi tr\u1edf l\u1ea1i v\u1ecb tr&iacute; ban \u0111\u1ea7u v&agrave; th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c t\u01b0\u01a1ng t\u1ef1 cho b&ecirc;n kia.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">5. B&agrave;i t\u1eadp leo n&uacute;i ch&eacute;o ch&acirc;n Cross Mountain Climbers<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ed9ng t&aacute;c leo n&uacute;i ch&eacute;o ch&acirc;n \u0111\u01b0\u1ee3c xem l&agrave; m\u1ed9t trong nh\u1eefng b&agrave;i t\u1eadp cardio c\u01b0\u1eddng \u0111\u1ed9 cao \u0111\u1ec3 r&egrave;n luy\u1ec7n nh&oacute;m c\u01a1 li&ecirc;n s\u01b0\u1eddn. Trong qu&aacute; tr&igrave;nh th\u1ef1c hi\u1ec7n, c\u1ea7n ch&uacute; &yacute; tu&acirc;n th\u1ee7 k\u1ef9 thu\u1eadt \u0111&uacute;ng, du\u1ed7i th\u1eb3ng l\u01b0ng \u0111\u1ec3 tr&aacute;nh nguy c\u01a1 cho nh&oacute;m c\u01a1 l\u01b0ng, c\u01a1 b\u1ee5ng v&agrave; c\u01a1 h&ocirc;ng.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/bai-tap-co-lien-suon-cho-nam-1744_864.jpg\" alt=\"B&agrave;i t\u1eadp leo n&uacute;i ch&eacute;o ch&acirc;n Cross Mountain Climbers\" width=\"1200\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp leo n&uacute;i ch&eacute;o ch&acirc;n Cross Mountain Climbers<\/em><\/p>\n<p dir=\"ltr\"><strong>B&agrave;i t\u1eadp n&agrave;y bao g\u1ed3m 3 b\u01b0\u1edbc nh\u01b0 sau:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 1<\/strong>: B\u1eaft \u0111\u1ea7u t\u1eeb t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 2:<\/strong> Co g\u1ed1i tr&aacute;i g\u1ea7n ng\u1ef1c ph&iacute;a b&ecirc;n ph\u1ea3i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 3:<\/strong> Thu ch&acirc;n tr\u1edf l\u1ea1i v\u1ecb tr&iacute; ban \u0111\u1ea7u v&agrave; l\u1eb7p l\u1ea1i cho ch&acirc;n c&ograve;n l\u1ea1i.<\/p>\n<\/li>\n<\/ul>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67ce92242942bb7f7e66e8ca,671a18dd8421ea30c17c988b {{{\/productpreview_grid}}}<\/p>\n<h3 dir=\"ltr\">6. B&agrave;i t\u1eadp xoay h&ocirc;ng n&eacute;m b&oacute;ng v&agrave;o t\u01b0\u1eddng Side Scoop Throw<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp xoay h&ocirc;ng n&eacute;m b&oacute;ng v&agrave;o t\u01b0\u1eddng l&agrave; m\u1ed9t <strong>b&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn<\/strong> mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao v&agrave; \u0111&aacute;ng &aacute;p d\u1ee5ng trong qu&aacute; tr&igrave;nh t\u1eadp luy\u1ec7n. \u0110&acirc;y l&agrave; m\u1ed9t \u0111\u1ed9ng t&aacute;c th&uacute; v\u1ecb, gi&uacute;p ng\u01b0\u1eddi t\u1eadp c\u1ea3m th\u1ea5y tho\u1ea3i m&aacute;i trong qu&aacute; tr&igrave;nh th\u1ef1c hi\u1ec7n. Ngo&agrave;i t&aacute;c \u0111\u1ed9ng l&ecirc;n v&ugrave;ng c\u01a1 li&ecirc;n s\u01b0\u1eddn, b&agrave;i t\u1eadp n&agrave;y c\u0169ng gi&uacute;p \u0111\u1ed1t ch&aacute;y m\u1ee1 th\u1eeba \u1edf v&ugrave;ng da d\u01b0\u1edbi.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/bai-tap-co-lien-suon-cho-nam-1744_774.jpg\" alt=\"B&agrave;i t\u1eadp xoay h&ocirc;ng n&eacute;m b&oacute;ng v&agrave;o t\u01b0\u1eddng Side Scoop Throw\" width=\"1200\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp xoay h&ocirc;ng n&eacute;m b&oacute;ng v&agrave;o t\u01b0\u1eddng Side Scoop Throw<\/em><\/p>\n<p dir=\"ltr\"><strong>C&aacute;ch th\u1ef1c hi\u1ec7n bao g\u1ed3m hai b\u01b0\u1edbc \u0111\u01a1n gi\u1ea3n nh\u01b0 sau:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong>B\u01b0\u1edbc 1: <\/strong>Ch\u1ecdn m\u1ed9t g&oacute;c t\u01b0\u1eddng \u0111\u1ec3 t\u1eadp luy\u1ec7n. \u0110\u1ee9ng xoay vai h\u01b0\u1edbng v&agrave;o t\u01b0\u1eddng, c&aacute;ch t\u01b0\u1eddng kho\u1ea3ng 1 &#8211; 1,5 m&eacute;t. \u0110\u1ea7u g\u1ed1i gi\u1eef \u1edf t\u01b0 th\u1ebf cong, hai tay &ocirc;m b&oacute;ng \u0111\u1eb7t ph&iacute;a tr\u01b0\u1edbc ng\u01b0\u1eddi.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong>B\u01b0\u1edbc 2:<\/strong> Xoay ng\u01b0\u1eddi v&agrave; n&eacute;m b&oacute;ng m\u1ea1nh v&agrave;o t\u01b0\u1eddng, sau \u0111&oacute; ch\u1ee5p b&oacute;ng tr\u1edf l\u1ea1i. Ti\u1ebfp t\u1ee5c l\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c n&agrave;y kho\u1ea3ng 20 &#8211; 30 l\u1ea7n.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">7. B&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn ki\u1ec3u ng\u01b0\u1eddi nh\u1ec7n Spiderman Push-up<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ed9ng t&aacute;c h&iacute;t \u0111\u1ea5t ki\u1ec3u ng\u01b0\u1eddi nh\u1ec7n l&agrave; m\u1ed9t trong nh\u1eefng <strong>b&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn<\/strong> th&iacute;ch h\u1ee3p cho nam gi\u1edbi. Kh&ocirc;ng ch\u1ec9 t\u1eadp trung v&agrave;o nh&oacute;m c\u01a1 li&ecirc;n s\u01b0\u1eddn, b&agrave;i t\u1eadp n&agrave;y c&ograve;n c&oacute; l\u1ee3i cho vi\u1ec7c n&acirc;ng cao th\u1ec3 l\u1ef1c, r&egrave;n luy\u1ec7n c\u01a1 b\u1ee5ng, c\u01a1 tay, c\u01a1 c\u1eb3ng ch&acirc;n v&agrave; vai m\u1ed9t c&aacute;ch hi\u1ec7u qu\u1ea3. Trong qu&aacute; tr&igrave;nh th\u1ef1c hi\u1ec7n, h&atilde;y ch&uacute; &yacute; gi\u1eef cho nh\u1ecbp th\u1edf \u1ed5n \u0111\u1ecbnh v&agrave; li&ecirc;n t\u1ee5c \u0111\u1ec3 t\u0103ng th\u1eddi gian luy\u1ec7n t\u1eadp.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/bai-tap-co-lien-suon-cho-nam-1744_869.jpg\" alt=\"B&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn ki\u1ec3u ng\u01b0\u1eddi nh\u1ec7n Spiderman Push-Up\" width=\"1200\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn ki\u1ec3u ng\u01b0\u1eddi nh\u1ec7n Spiderman Push-Up<\/em><\/p>\n<p dir=\"ltr\"><strong>C&aacute;ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 1: <\/strong>B\u1eaft \u0111\u1ea7u t\u1eeb t\u01b0 th\u1ebf h&iacute;t \u0111\u1ea5t.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 2: <\/strong>H\u1ea1 th&acirc;n ng\u01b0\u1eddi xu\u1ed1ng m\u1ed9t c&aacute;ch nh\u1eb9 nh&agrave;ng. L&uacute;c n&agrave;y, co g\u1ed1i ph\u1ea3i \u0111\u1ec3 ch\u1ea1m v&agrave;o ph\u1ea7n c&ugrave;i ch\u1ecf b&ecirc;n ph\u1ea3i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 3: <\/strong>Tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u v&agrave; sau \u0111&oacute; chuy\u1ec3n sang b&ecirc;n kia \u0111\u1ec3 l\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">8. B&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn g\u1eadp ng\u01b0\u1eddi ch\u1eef V &#8211; V Crunches<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ed9ng t&aacute;c g\u1eadp ng\u01b0\u1eddi ch\u1eef V l&agrave; m\u1ed9t b&agrave;i t\u1eadp d\u1ec5 d&agrave;ng th\u1ef1c hi\u1ec7n, ph&ugrave; h\u1ee3p cho c\u1ea3 ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u luy\u1ec7n t\u1eadp. B\u1ea1n c&oacute; th\u1ec3 s\u1eed d\u1ee5ng m\u1ed9t qu\u1ea3 b&oacute;ng \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 c\u1ee7a b&agrave;i t\u1eadp. L\u01b0u &yacute; quan tr\u1ecdng l&agrave; s\u1eed d\u1ee5ng l\u1ef1c t\u1eeb b\u1ee5ng \u0111\u1ec3 n&acirc;ng c\u01a1 th\u1ec3 l&ecirc;n, thay v&igrave; d&ugrave;ng to&agrave;n b\u1ed9 s\u1ee9c m\u1ea1nh c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/bai-tap-co-lien-suon-cho-nam-1744_955.jpg\" alt=\"B&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn g\u1eadp ng\u01b0\u1eddi ch\u1eef V-V Crunches\" width=\"1200\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn g\u1eadp ng\u01b0\u1eddi ch\u1eef V-V Crunches<\/em><\/p>\n<p dir=\"ltr\">D\u01b0\u1edbi \u0111&acirc;y l&agrave; c&aacute;ch th\u1ef1c hi\u1ec7n chi ti\u1ebft:<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">B\u01b0\u1edbc 1: N\u1eb1m nghi&ecirc;ng ng\u01b0\u1ee3c tr&ecirc;n s&agrave;n. Hai tay v&agrave; hai ch&acirc;n du\u1ed7i th\u1eb3ng, tay du\u1ed7i qua \u0111\u1ea7u.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">B\u01b0\u1edbc 2: G\u1eadp ng\u01b0\u1eddi l\u1ea1i v&agrave; \u0111\u1ed3ng th\u1eddi n&acirc;ng c\u1ea3 hai tay v&agrave; hai ch&acirc;n l&ecirc;n c&agrave;ng cao c&agrave;ng t\u1ed1t, t\u1ea1o th&agrave;nh h&igrave;nh ch\u1eef V.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">B\u01b0\u1edbc 3: H\u1ea1 t\u1eeb t\u1eeb th&acirc;n ng\u01b0\u1eddi tr\u1edf l\u1ea1i v\u1ecb tr&iacute; ban \u0111\u1ea7u, sau \u0111&oacute; l\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c kho\u1ea3ng 20 &#8211; 30 l\u1ea7n.<\/p>\n<\/li>\n<\/ul>\n<p>{{{infobox}}} <a href=\"https:\/\/www.coolmate.me\/blog\/cach-siet-co-bung-273\" target=\"_blank\" rel=\"noopener\">M&aacute;ch ch&agrave;ng c&aacute;ch si\u1ebft c\u01a1 b\u1ee5ng \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 x10<\/a> {{{\/infobox}}}<\/p>\n<h3 dir=\"ltr\">9. B&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn plank nghi&ecirc;ng m\u1ed9t b&ecirc;n Side-Plank Leg Lift<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ed9ng t&aacute;c <a href=\"https:\/\/www.coolmate.me\/blog\/plank-la-gi-1370\">Plank<\/a> nghi&ecirc;ng m\u1ed9t b&ecirc;n l&agrave; m\u1ed9t b&agrave;i t\u1eadp l\u01b0ng ph\u1ed5 bi\u1ebfn cho nam gi\u1edbi khi t\u1eadp luy\u1ec7n \u0111\u1ec3 duy tr&igrave; d&aacute;ng v&oacute;c v&agrave; r&egrave;n luy\u1ec7n c\u01a1 th\u1ec3. T\u1ea1i b&agrave;i t\u1eadp n&agrave;y, nhi\u1ec1u nh&oacute;m c\u01a1 nh\u01b0 c\u01a1 b\u1ee5ng, c\u01a1 h&ocirc;ng \u0111\u01b0\u1ee3c \u0111&ograve;i h\u1ecfi v&agrave; s\u1eed d\u1ee5ng s\u1ee9c l\u1ef1c c\u1ee7a ch&uacute;ng. \u0110i\u1ec1u n&agrave;y gi&uacute;p \u0111\u1ed1t ch&aacute;y m\u1ee1 th\u1eeba hi\u1ec7u qu\u1ea3 trong c&aacute;c nh&oacute;m c\u01a1 n&agrave;y.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/bai-tap-co-lien-suon-cho-nam-1744_620.jpg\" alt=\"B&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn plank nghi&ecirc;ng m\u1ed9t b&ecirc;n Side-Plank Leg Lift\" width=\"1200\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn plank nghi&ecirc;ng m\u1ed9t b&ecirc;n Side-Plank Leg Lift<\/em><\/p>\n<p dir=\"ltr\">D\u01b0\u1edbi \u0111&acirc;y l&agrave; quy tr&igrave;nh th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp g\u1ed3m 3 b\u01b0\u1edbc:<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 1:<\/strong> N\u1eb1m nghi&ecirc;ng tr&ecirc;n s&agrave;n, \u0111\u1eb7t ch&acirc;n tr&aacute;i l&ecirc;n ch&acirc;n ph\u1ea3i. Ch\u1ed1ng c\u1eb3ng tay ph\u1ea3i vu&ocirc;ng g&oacute;c v\u1edbi s&agrave;n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 2:<\/strong> Nh\u1eb9 nh&agrave;ng n&acirc;ng h&ocirc;ng l&ecirc;n sao cho t\u1ea1o th&agrave;nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng v\u1edbi c\u01a1 th\u1ec3.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>B\u01b0\u1edbc 3:<\/strong> Gi\u1eef nguy&ecirc;n t\u01b0 th\u1ebf nh\u01b0 v\u1eady trong kho\u1ea3ng th\u1eddi gian t\u1eeb 30 gi&acirc;y \u0111\u1ebfn 1 ph&uacute;t.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">10. B&agrave;i t\u1eadp n&acirc;ng ch&acirc;n g\u1eadp b\u1ee5ng Reverse Crunches<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp cu\u1ed1i c&ugrave;ng m&agrave; ch&uacute;ng m&igrave;nh mu\u1ed1n nh\u1eafc \u0111\u1ebfn \u0111&oacute; ch&iacute;nh l&agrave; n&acirc;ng ch&acirc;n g\u1eadp b\u1ee5ng Reverse Crunches. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t khi t\u1eadp luy\u1ec7n <strong>b&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn<\/strong> n&agrave;y, h&atilde;y ch&uacute; &yacute; \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp th\u1edf m\u1ed9t c&aacute;ch nh\u1eb9 nh&agrave;ng. B\u1ea1n c&oacute; th\u1ec3 t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 b\u1eb1ng c&aacute;ch k\u1ebft h\u1ee3p \u0111\u1ed9ng t&aacute;c n&agrave;y v\u1edbi vi\u1ec7c s\u1eed d\u1ee5ng m\u1ed9t qu\u1ea3 b&oacute;ng.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/bai-tap-co-lien-suon-cho-nam-1744_735.jpg\" alt=\"B&agrave;i t\u1eadp n&acirc;ng ch&acirc;n g\u1eadp b\u1ee5ng Reverse Crunches\" width=\"1200\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp n&acirc;ng ch&acirc;n g\u1eadp b\u1ee5ng Reverse Crunches<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">D\u01b0\u1edbi \u0111&acirc;y l&agrave; c&aacute;ch th\u1ef1c hi\u1ec7n g\u1ed3m 4 b\u01b0\u1edbc:<\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">B\u01b0\u1edbc 1: N\u1eb1m nghi&ecirc;ng ng\u01b0\u1ee3c tr&ecirc;n s&agrave;n. \u0110\u1eb7t hai tay ngang ng\u1ef1c sau \u0111\u1ea7u ho\u1eb7c c\u1ed5.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">B\u01b0\u1edbc 2: \u0110\u1eb7t \u0111\u1ea7u g\u1ed1i v&agrave; c\u1eb3ng ch&acirc;n l&ecirc;n m\u1ed9t chi\u1ebfc gh\u1ebf ph\u1eb3ng.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">B\u01b0\u1edbc 3: T\u1eeb t\u1eeb n&acirc;ng c\u01a1 th\u1ec3 l&ecirc;n v&agrave; xoay ph\u1ea7n tr&ecirc;n c\u01a1 th\u1ec3 sang m\u1ed9t b&ecirc;n b\u1eb1ng c&aacute;ch g\u1eadp eo. Gi\u1eef trong kho\u1ea3ng 2 gi&acirc;y.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">B\u01b0\u1edbc 4: L\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c nh\u01b0ng l\u1ea7n n&agrave;y xoay c\u01a1 th\u1ec3 sang ph&iacute;a \u0111\u1ed1i di\u1ec7n.<\/p>\n<\/li>\n<\/ul>\n<p>{{{infobox}}} Xem th&ecirc;m: <a href=\"https:\/\/www.coolmate.me\/blog\/gap-bung-bao-nhieu-lan-1-ngay-de-dot-chay-mo-4668\">G\u1eadp b\u1ee5ng bao nhi&ecirc;u l\u1ea7n 1 ng&agrave;y \u0111\u1ec3 \u0111\u1ed1t ch&aacute;y m\u1ee1, c&oacute; c\u01a1 b\u1ee5ng?<\/a> {{{\/infobox}}}<\/p>\n<h2 dir=\"ltr\">L\u1ecbch t\u1eadp b&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Kh&ocirc;ng th\u1ec3 th\u1ef1c hi\u1ec7n t\u1ea5t c\u1ea3 c&aacute;c \u0111\u1ed9ng t&aacute;c c\u01a1 li&ecirc;n s\u01b0\u1eddn \u0111\u01b0\u1ee3c \u0111\u1ec1 c\u1eadp trong m\u1ed9t bu\u1ed5i t\u1eadp. V&igrave; v\u1eady, b\u1ea1n c&oacute; th\u1ec3 ch\u1ecdn 3-4 \u0111\u1ed9ng t&aacute;c li&ecirc;n s\u01b0\u1eddn t\u1eeb danh s&aacute;ch tr&ecirc;n v&agrave; t&iacute;ch h\u1ee3p ch&uacute;ng v&agrave;o l\u1ecbch t\u1eadp luy\u1ec7n c&aacute; nh&acirc;n c\u1ee7a m&igrave;nh. Th\u1ef1c hi\u1ec7n ch&uacute;ng m\u1ed9t ho\u1eb7c hai l\u1ea7n m\u1ed7i tu\u1ea7n theo m\u1ed9t chu\u1ed7i b&agrave;i t\u1eadp nh\u01b0 sau:<\/p>\n<h3 dir=\"ltr\">1. Chu\u1ed7i b&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh<\/h3>\n<div dir=\"ltr\" align=\"left\">\n<table style=\"border-collapse: collapse; border-style: solid; border-width: 2px; margin-left: auto; margin-right: auto;\" border=\"1\">\n<colgroup>\n<col width=\"315\">\n<col width=\"314\"><\/colgroup>\n<tbody>\n<tr>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\"><strong>B&agrave;i t\u1eadp<\/strong><\/p>\n<\/td>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\"><strong>S\u1ed1 l\u01b0\u1ee3ng<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\">Xoay ng\u01b0\u1eddi v\u1edbi b&oacute;ng hay t\u1ea1<\/p>\n<\/td>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\">10 &#8211; 12 l\u1ea7n x 4 hi\u1ec7p<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\">X&aacute;ch t\u1ea1 \u0111i b\u1ed9<\/p>\n<\/td>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\">\u0110i b\u1ed9 v\u1edbi t\u1ea1 4 l\u1ea7n qu&atilde;ng \u0111\u01b0\u1eddng t\u1eeb 15 &#8211; 20 m&eacute;t<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\">G\u1eadp ng\u01b0\u1eddi ch\u1eef V<\/p>\n<\/td>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\">8 &#8211; 10 l\u1ea7n x 3 hi\u1ec7p<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\">Ch&ugrave;ng ch&acirc;n \u0111\u1ea9y t\u1ea1<\/p>\n<\/td>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\">10 &#8211; 12 l\u1ea7n x 3 hi\u1ec7p m\u1ed7i ch&acirc;n<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h3 dir=\"ltr\">2. Chu\u1ed7i b&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng linh ho\u1ea1t<\/h3>\n<div dir=\"ltr\" align=\"left\">\n<table style=\"border-collapse: collapse; border-width: 2px; border-style: solid; margin-left: auto; margin-right: auto;\" border=\"1\">\n<colgroup>\n<col width=\"315\">\n<col width=\"315\"><\/colgroup>\n<tbody>\n<tr>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\"><strong>B&agrave;i t\u1eadp<\/strong><\/p>\n<\/td>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\"><strong>S\u1ed1 l\u01b0\u1ee3ng<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\">Xoay h&ocirc;ng \u0111\u1ea1p ch&acirc;n<\/p>\n<\/td>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\">16 &#8211; 20 l\u1ea7n x 4 hi\u1ec7p<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\">Leo n&uacute;i ch&eacute;o ch&acirc;n<\/p>\n<\/td>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\">10 &#8211; 12 l\u1ea7n m\u1ed7i b&ecirc;n x 3 hi\u1ec7p<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\">Plank nghi&ecirc;ng m\u1ed9t b&ecirc;n<\/p>\n<\/td>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\">20 &#8211; 30 gi&acirc;y m\u1ed7i b&ecirc;n x 4 hi\u1ec7p<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\">Bird Dog<\/p>\n<\/td>\n<td style=\"border-width: 2px; text-align: center;\">\n<p dir=\"ltr\">10 &#8211; 12 l\u1ea7n m\u1ed7i b&ecirc;n x 4 hi\u1ec7p<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p dir=\"ltr\">3. Chu\u1ed7i b&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn c\u1ea3i thi\u1ec7n s\u1ef1 s\u0103n ch\u1eafc<\/p>\n<div dir=\"ltr\" align=\"left\">\n<table style=\"border-collapse: collapse; border-width: 2px; border-style: solid; margin-left: auto; margin-right: auto;\" border=\"1\">\n<colgroup>\n<col width=\"315\">\n<col width=\"315\"><\/colgroup>\n<tbody>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\"><strong>B&agrave;i t\u1eadp<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\"><strong>S\u1ed1 l\u01b0\u1ee3ng<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">Co ch&acirc;n &#8211; g\u1eadp b\u1ee5ng<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">8 &#8211; 10 l\u1ea7n x 3 hi\u1ec7p<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">N&acirc;ng ch&acirc;n g\u1eadp b\u1ee5ng<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">10 &#8211; 12 l\u1ea7n x 4 hi\u1ec7p<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">H&iacute;t \u0111\u1ea5t ki\u1ec3u ng\u01b0\u1eddi nh\u1ec7n<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">8 &#8211; 10 l\u1ea7n m\u1ed7i b&ecirc;n x 4 hi\u1ec7p<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">Xoay h&ocirc;ng n&eacute;m b&oacute;ng v&agrave;o t\u01b0\u1eddng<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">10 &#8211; 12 l\u1ea7n x 4 hi\u1ec7p<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p dir=\"ltr\" style=\"text-align: justify;\">Hy v\u1ecdng r\u1eb1ng, qua nh\u1eefng chia s\u1ebb tr&ecirc;n t\u1eeb <strong>Coolmate<\/strong>, b\u1ea1n \u0111&atilde; hi\u1ec3u r&otilde; h\u01a1n v\u1ec1 c&aacute;c <strong>b&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn<\/strong> ph\u1ed5 bi\u1ebfn hi\u1ec7n nay, gi&uacute;p b\u1ea1n t\u1ed1i \u01b0u h&oacute;a qu&aacute; tr&igrave;nh r&egrave;n luy\u1ec7n c\u01a1 b\u1ee5ng v&agrave; c\u01a1 li&ecirc;n s\u01b0\u1eddn.<\/p>\n<p dir=\"ltr\">C\u1eadp nh\u1eadt nh\u1eefng b&agrave;i vi\u1ebft hay t\u1ea1i <a href=\"https:\/\/www.coolmate.me\/blog\">CoolBlog<\/a> nh&eacute;!<\/p>\n<p dir=\"ltr\">{{{infobox}}}<\/p>\n<p dir=\"ltr\">&gt;&gt;&gt;&gt;&gt;Xem th&ecirc;m:<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><a href=\"https:\/\/www.coolmate.me\/blog\/8-dung-cu-tap-co-bung-hieu-qua-cho-viec-tap-luyen-tai-nha-5019\">8 d\u1ee5ng c\u1ee5 t\u1eadp c\u01a1 b\u1ee5ng hi\u1ec7u qu\u1ea3 cho vi\u1ec7c t\u1eadp luy\u1ec7n t\u1ea1i nh&agrave;<\/a><\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><a href=\"https:\/\/www.coolmate.me\/blog\/15-bai-tap-co-bung-bang-ta-don-giup-giam-mo-bung-nhanh-chong-5021\">15 b&agrave;i t\u1eadp c\u01a1 b\u1ee5ng b\u1eb1ng t\u1ea1 \u0111\u01a1n gi&uacute;p gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh ch&oacute;ng<\/a><\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><a href=\"https:\/\/www.coolmate.me\/blog\/gian-co-la-gi-huong-dan-cac-buoc-gian-co-co-ban-cho-nguoi-moi-4565\">7 b&agrave;i t\u1eadp gi&atilde;n c\u01a1 to&agrave;n th&acirc;n, \u0111\u01a1n gi\u1ea3n t\u1ea1i nh&agrave; cho ng\u01b0\u1eddi m\u1edbi<\/a><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\">{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>C&aacute;c b&agrave;i t\u1eadp c\u01a1 li&ecirc;n s\u01b0\u1eddn kh&ocirc;ng ch\u1ec9 gi&uacute;p t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v&agrave; s\u1ef1 linh ho\u1ea1t m&agrave; c&ograve;n \u0111&oacute;ng vai tr&ograve; quan tr\u1ecdng trong vi\u1ec7c x&acirc;y d\u1ef1ng v&ugrave;ng c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc, c&acirc;n \u0111\u1ed1i. \u0110\u1ed1i v\u1edbi nam gi\u1edbi, m\u1ed9t v&ugrave;ng b\u1ee5ng 6 m&uacute;i kh&ocirc;ng ch\u1ec9 th\u1ec3 hi\u1ec7n th\u1ec3 tr\u1ea1ng kh\u1ecfe m\u1ea1nh m&agrave; c&ograve;n g&oacute;p&#8230;<\/p>\n","protected":false},"author":25,"featured_media":17851,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[39],"tags":[],"class_list":["post-4527","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\/4527","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\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=4527"}],"version-history":[{"count":1,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4527\/revisions"}],"predecessor-version":[{"id":11030,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4527\/revisions\/11030"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/17851"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=4527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=4527"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=4527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}