![\"Kh\u1edfi](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_482.jpg\")
- \n
- T\u0103ng c\u01b0\u1eddng nhi\u1ec7t \u0111\u1ed9 c\u01a1 b\u1eafp:<\/strong> Giúp c\u01a1 b\u1eafp linh ho\u1ea1t, d\u1ec5 co giãn h\u01a1n, gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng (rách dây ch\u1eb1ng, c\u01a1 và gân).<\/li>\n
- T\u0103ng c\u01b0\u1eddng l\u01b0u l\u01b0\u1ee3ng máu và oxy \u0111\u1ebfn h\u1ec7 c\u01a1 b\u1eafp:<\/strong> Cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng và dinh d\u01b0\u1ee1ng d\u1ed3i dào, nâng cao s\u1ee9c b\u1ec1n, s\u1ee9c m\u1ea1nh và t\u1ed1c \u0111\u1ed9.<\/li>\n
- \u1ed4n \u0111\u1ecbnh nh\u1ecbp tim và h\u1ec7 hô h\u1ea5p:<\/strong> Hi\u1ec7u qu\u1ea3 v\u1eadn chuy\u1ec3n oxy và các ch\u1ea5t dinh d\u01b0\u1ee1ng.<\/li>\n
- T\u0103ng c\u01b0\u1eddng endorphin:<\/strong> C\u1ea3i thi\u1ec7n c\u1ea3m xúc, gi\u1ea3m lo l\u1eafng, c\u0103ng th\u1eb3ng và tr\u1ea7m c\u1ea3m.<\/li>\n
- C\u1ea3i thi\u1ec7n s\u1ef1 t\u1eadp trung và ý th\u1ee9c v\u1ec1 c\u01a1 th\u1ec3:<\/strong> \u0110i\u1ec1u ch\u1ec9nh k\u1ef9 thu\u1eadt, t\u01b0 th\u1ebf và nh\u1ecbp \u0111\u1ed9 bài t\u1eadp.<\/li>\n<\/ul>\n
Các bài kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi t\u1eadp gym hi\u1ec7u qu\u1ea3<\/h2>\n
Kh\u1edfi \u0111\u1ed9ng là b\u01b0\u1edbc quan tr\u1ecdng. B\u1ea1n nên dành t\u1ed1i thi\u1ec3u 5 phút \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u các bài t\u1eadp gym c\u01b0\u1eddng \u0111\u1ed9 cao. Hãy t\u1ef1 do l\u1ef1a ch\u1ecdn nh\u1eefng bài t\u1eadp phù h\u1ee3p v\u1edbi th\u1ec3 ch\u1ea5t, m\u1ee5c tiêu và m\u1ee9c \u0111\u1ed9 luy\u1ec7n t\u1eadp c\u1ee7a b\u1ea3n thân. Coolmate gi\u1edbi thi\u1ec7u 10 bài t\u1eadp d\u01b0\u1edbi \u0111ây:<\/p>\n
1. Side-lying Rotation<\/h3>\n
- \n
- N\u1eb1m nghiêng bên trái, hông và \u0111\u1ea7u g\u1ed1i u\u1ed1n cong, \u0111\u1ea7u g\u1ed1i \u0111\u1eb7t lên foam roller.<\/li>\n
- Hai cánh tay du\u1ed7i th\u1eb3ng, lòng bàn tay úp vào nhau. Tay ph\u1ea3i t\u1eeb t\u1eeb \u0111\u01b0a lên cao, vuông góc v\u1edbi sàn nhà. Xoay l\u01b0ng và ng\u1ef1c theo chi\u1ec1u chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a tay ph\u1ea3i.<\/li>\n
- T\u1eeb t\u1eeb h\u1ea1 tay xu\u1ed1ng, l\u1eb7p l\u1ea1i 8-10 l\u1ea7n r\u1ed3i \u0111\u1ed5i bên.<\/li>\n<\/ul>\n
Bài t\u1eadp này làm nóng kh\u1edbp ng\u1ef1c, l\u01b0ng gi\u1eefa và vai.<\/p>\n
![\"Side-lying](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_349.jpg\")
Side-lying Rotation – Bài t\u1eadp kh\u1edfi \u0111\u1ed9ng kh\u1edbp ng\u1ef1c, vai và l\u01b0ng gi\u1eefa<\/figcaption><\/figure>\n ![\"Chi](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_638.jpg\")
Chi ti\u1ebft \u0111\u1ed9ng tác Side-lying Rotation<\/figcaption><\/figure>\n 2. Glute bridge<\/h3>\n
- \n
- N\u1eb1m th\u1eb3ng trên sàn nhà, hai g\u1ed1i co 90 \u0111\u1ed9, nh\u1ea5c m\u0169i chân lên kh\u1ecfi sàn.<\/li>\n
- D\u1ed3n l\u1ef1c vào ph\u1ea7n gót chân, nâng hông lên cho \u0111\u1ebfn khi c\u01a1 th\u1ec3 t\u1ea1o thành m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb vai \u0111\u1ebfn \u0111\u1ea7u g\u1ed1i. H\u1ea1 th\u1ea5p ng\u01b0\u1eddi xu\u1ed1ng và l\u1eb7p l\u1ea1i.<\/li>\n<\/ul>\n
Kh\u1edfi \u0111\u1ed9ng c\u01a1 \u0111ùi sau, ph\u1ea7n tr\u01b0\u1edbc hông và hông.<\/p>\n
![\"Glute](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_718.jpg\")
Glute bridge – Bài t\u1eadp kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi t\u1eadp gym \u0111\u01b0\u1ee3c yêu thích nh\u1ea5t<\/figcaption><\/figure>\n ![\"Chi](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_914.jpg\")
Chi ti\u1ebft \u0111\u1ed9ng tác Glute bridge<\/figcaption><\/figure>\n <\/p>\n
3. Quad\/Hip flexor mobilization<\/h3>\n
![\"Quad\/Hip](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_596.jpg\")
Quad\/Hip flexor mobilization – Bài t\u1eadp kh\u1edfi \u0111\u1ed9ng tác \u0111\u1ed9ng c\u01a1 \u0111ùi, kh\u1edbp g\u1ed1i và bàn chân<\/figcaption><\/figure>\n {{{infobox}}} Tham kh\u1ea3o thêm BSTQu\u1ea7n áo t\u1eadp gym nam<\/a> chính hãng, ch\u1ea5t l\u01b0\u1ee3ng, b\u1ec1n \u0111\u1eb9p theo th\u1eddi gian {{{\/infobox}}}<\/p>\n
{{{productpreview}}}664b05160403db37ec5dd186{{{\/productpreview}}}<\/p>\n
{{{productpreview}}} 66d930b8ec7ee324354d5e8c {{{\/productpreview}}}<\/p>\n
![\"Chi](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_324.jpg\")
Chi ti\u1ebft \u0111\u1ed9ng tác Quad\/Hip flexor mobilization<\/figcaption><\/figure>\n 4. Half-kneeling groin mobilization<\/h3>\n
![\"Half-kneeling](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_290.jpg\")
Half-kneeling groin mobilization – Bài t\u1eadp giúp ích cho h\u1ec7 c\u01a1 \u0111ùi<\/figcaption><\/figure>\n ![\"Chi](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_550.jpg\")
Chi ti\u1ebft \u0111\u1ed9ng tác Half-kneeling groin mobilization<\/figcaption><\/figure>\n 5. Cat\/camel drill<\/h3>\n
![\"Cat\/camel](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_182.jpg\")
Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng tác Cat\/camel drill vài l\u1ea7n giúp h\u1ec7 c\u01a1 th\u1ec3 tho\u1ea3i mái, giãn gân c\u1ed1t<\/figcaption><\/figure>\n ![\"Chi](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_435.jpg\")
Chi ti\u1ebft \u0111\u1ed9ng tác Cat\/camel drill<\/figcaption><\/figure>\n 6. Bird dog<\/h3>\n
![\"Bird](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_328.jpg\")
Bird dog – Bài t\u1eadp có tác d\u1ee5ng kích ho\u1ea1t ph\u1ea7n c\u01a1 vai sau<\/figcaption><\/figure>\n ![\"Chi](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_807.jpg\")
Chi ti\u1ebft \u0111\u1ed9ng tác Bird dog<\/figcaption><\/figure>\n 7. Chest stretch<\/h3>\n
![\"Chest](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_266.jpg\")
Bài t\u1eadp Chest stretch th\u01b0\u1eddng k\u1ebft h\u1ee3p v\u1edbi d\u1ee5ng c\u1ee5 chuyên d\u1ee5ng<\/figcaption><\/figure>\n ![\"Chi](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_326.jpg\")
Chi ti\u1ebft \u0111\u1ed9ng tác Chest stretch<\/figcaption><\/figure>\n 8. Lat stretch<\/h3>\n
![\"Lat](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_959.jpg\")
Làm nóng c\u01a1 th\u1ec3 v\u1edbi bài t\u1eadp kh\u1edfi \u0111\u1ed9ng Lat stretch<\/figcaption><\/figure>\n ![\"Chi](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_576.jpg\")
Chi ti\u1ebft \u0111\u1ed9ng tác Lat stretch<\/figcaption><\/figure>\n 9. Arm circles<\/h3>\n
![\"Arm](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_922.jpg\")
Arm circles – Bài t\u1eadp kh\u1edfi \u0111\u1ed9ng huy\u1ec1n tho\u1ea1i t\u1eeb khi còn bé<\/figcaption><\/figure>\n ![\"Chi](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_440.jpg\")
Chi ti\u1ebft \u0111\u1ed9ng tác Arm circles<\/figcaption><\/figure>\n 10. Arm crosses<\/h3>\n
![\"Arm](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_715.jpg\")
Arm crosses – Phiên b\u1ea3n nâng c\u1ea5p c\u1ee7a bài t\u1eadp Arm circles<\/figcaption><\/figure>\n ![\"Chi](\"https:\/\/n7media.coolmate.me\/image\/June2024\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836_551.jpg\")
Chi ti\u1ebft \u0111\u1ed9ng tác Arm crosses<\/figcaption><\/figure>\n L\u1eddi k\u1ebft<\/h2>\n
Bài vi\u1ebft trên \u0111ã giúp b\u1ea1n tìm hi\u1ec3u v\u1ec1 các bài kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi t\u1eadp gym. Hy v\u1ecdng nh\u1eefng thông tin này h\u1eefu ích. \u0110\u1eebng quên theo dõi các bài vi\u1ebft ti\u1ebfp theo t\u1ea1i CoolBlog<\/a> \u0111\u1ec3 có thêm nhi\u1ec1u thông tin \u0111\u01b0\u1ee3c c\u1eadp nh\u1eadt m\u1edbi nh\u1ea5t nhé!<\/p>\n
Coolmate – N\u01a1i mua s\u1eafm \u0111áng tin c\u1eady dành cho nam gi\u1edbi!<\/em><\/p>\n
{{{infobox}}} Xem thêm:<\/em><\/strong><\/p>\n
- \n
- V-cut là gì? 8 bài t\u1eadp t\u1ea1o c\u01a1 b\u1ee5ng V-cut hi\u1ec7u qu\u1ea3 nh\u1ea5t<\/a><\/li>\n
- Calf bó c\u01a1 là gì? Nh\u1eefng l\u1ee3i ích b\u1ea5t ng\u1edd khi dùng calf bó c\u01a1 ch\u1ea1y b\u1ed9<\/a><\/li>\n
- Top 07 Pre-workout t\u1ed1t nh\u1ea5t giúp t\u1eadp gym c\u1ef1c sung không th\u1ec3 b\u1ecf qua<\/a><\/li>\n<\/ul>\n
{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"
Kh\u1edfi \u0111\u1ed9ng làm nóng gân c\u1ed1t tuy ch\u1ec9 chi\u1ebfm m\u1ed9t th\u1eddi gian r\u1ea5t nh\u1ecf trong quá trình luy\u1ec7n t\u1eadp nh\u01b0ng l\u1ea1i mang \u0111\u1ebfn hi\u1ec7u qu\u1ea3 tuy\u1ec7t v\u1eddi. Nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng b\u1ecf qua b\u01b0\u1edbc này và tr\u1ef1c ti\u1ebfp b\u1eaft \u0111\u1ea7u v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh. N\u1ebfu b\u1ea1n mu\u1ed1n th\u1ef1c hi\u1ec7n các bài t\u1eadp giãn c\u01a1 nh\u01b0ng ch\u01b0a…<\/p>\n","protected":false},"author":71,"featured_media":17915,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[39],"tags":[],"class_list":["post-4593","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\/4593","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\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=4593"}],"version-history":[{"count":1,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4593\/revisions"}],"predecessor-version":[{"id":11096,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4593\/revisions\/11096"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/17915"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=4593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=4593"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=4593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- Calf bó c\u01a1 là gì? Nh\u1eefng l\u1ee3i ích b\u1ea5t ng\u1edd khi dùng calf bó c\u01a1 ch\u1ea1y b\u1ed9<\/a><\/li>\n
- V-cut là gì? 8 bài t\u1eadp t\u1ea1o c\u01a1 b\u1ee5ng V-cut hi\u1ec7u qu\u1ea3 nh\u1ea5t<\/a><\/li>\n
- T\u0103ng c\u01b0\u1eddng l\u01b0u l\u01b0\u1ee3ng máu và oxy \u0111\u1ebfn h\u1ec7 c\u01a1 b\u1eafp:<\/strong> Cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng và dinh d\u01b0\u1ee1ng d\u1ed3i dào, nâng cao s\u1ee9c b\u1ec1n, s\u1ee9c m\u1ea1nh và t\u1ed1c \u0111\u1ed9.<\/li>\n