{"id":5161,"date":"2023-09-30T03:16:45","date_gmt":"2023-09-29T20:16:45","guid":{"rendered":"https:\/\/blog.coolmate.me\/reps-la-gi-2790-5161"},"modified":"2025-09-05T17:21:00","modified_gmt":"2025-09-05T10:21:00","slug":"reps-la-gi-2790","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/reps-la-gi-2790","title":{"rendered":"Reps l\u00e0 g\u00ec? N\u00ean t\u1eadp bao nhi\u00eau reps \u0111\u1ec3 t\u0103ng c\u01a1 hi\u1ec7u qu\u1ea3 trong set t\u1eadp"},"content":{"rendered":"

Khi \u0111\u1ebfn phòng gym, b\u1ea1n th\u01b0\u1eddng nghe nh\u1eafc \u0111\u1ebfn “reps”: 5 reps, 10 reps… V\u1eady reps là gì<\/strong>? \u0110ây là thu\u1eadt ng\u1eef gym dùng trong các bài t\u1eadp t\u0103ng c\u01a1. M\u1ee9c \u0111\u1ed9 reps tùy thu\u1ed9c vào ng\u01b0\u1eddi t\u1eadp và m\u1ee5c \u0111ích luy\u1ec7n t\u1eadp. Cùng Coolmate tìm hi\u1ec3u và khám phá nên t\u1eadp bao nhiêu reps \u0111\u1ec3 t\u0103ng c\u01a1<\/strong> hi\u1ec7u qu\u1ea3 nhé.<\/p>\n

\"Hình
Hình \u1ea3nh minh h\u1ecda v\u1ec1 bài t\u1eadp gym và s\u1ed1 l\u01b0\u1ee3ng reps<\/figcaption><\/figure>\n

1. Reps là gì? Reps trong gym là gì?<\/h2>\n

Reps là vi\u1ebft t\u1eaft c\u1ee7a “repetition” (s\u1ef1 l\u1eb7p l\u1ea1i). Ví d\u1ee5, PT gym yêu c\u1ea7u b\u1ea1n t\u1eadp 10*10 (10 hi\u1ec7p, 10 reps m\u1ed7i hi\u1ec7p). Hay \u0111\u01a1n gi\u1ea3n h\u01a1n, t\u1eadp 2 l\u1ea7n 8 nh\u1ecbp (2 set, 8 reps m\u1ed7i set). Reps là s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i m\u1ed9t bài t\u1eadp trong m\u1ed9t hi\u1ec7p (set) mà không c\u1ea7n tr\u1ee3 giúp bên ngoài.<\/p>\n

Trong gym, hoàn thành \u0111\u1ee7 reps cho m\u1ed9t bài t\u1eadp t\u1ee9c là hoàn thành m\u1ed9t set. Ví d\u1ee5, bài Barbell Bench Press, m\u1ed7i l\u1ea7n nâng t\u1ea1 lên r\u1ed3i h\u1ea1 xu\u1ed1ng là 1 rep. 5-10 l\u1ea7n nh\u01b0 v\u1eady là 5-10 reps.<\/p>\n

S\u1ed1 set và reps m\u1ed7i bài t\u1eadp khác nhau. Trung bình, m\u1ed9t set t\u1eadp t\u1eeb 8-12 reps. M\u1ed7i bài t\u1eadp c\u1ea7n xác \u0111\u1ecbnh s\u1ed1 set và reps phù h\u1ee3p \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3.<\/p>\n

\"Hình
Hình \u1ea3nh minh h\u1ecda v\u1ec1 vi\u1ec7c \u0111\u1ebfm reps trong t\u1eadp luy\u1ec7n<\/figcaption><\/figure>\n

V\u1eady b\u1ea1n \u0111ã hi\u1ec3u reps trong gym là gì<\/strong> r\u1ed3i \u0111úng không? V\u1eady nên t\u1eadp bao nhiêu reps<\/strong> \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3?<\/p>\n

Tham kh\u1ea3o các s\u1ea3n ph\u1ea9m qu\u1ea7n áo ph\u1ee5 ki\u1ec7n t\u1eadp gym<\/a> t\u1ea1i Coolmate<\/p>\n

{{{productpreview}}} 64fe7101f740c927e87229c4 {{{\/productpreview}}}<\/p>\n

2. Nên t\u1eadp bao nhiêu reps trong m\u1ed7i set t\u1eadp?<\/h2>\n

Không có con s\u1ed1 c\u1ee5 th\u1ec3. Nó ph\u1ee5 thu\u1ed9c vào tr\u1ecdng l\u01b0\u1ee3ng t\u1ea1 và bài t\u1eadp. M\u1ee9c t\u1ea1 trung bình cho phép nhi\u1ec1u reps và set h\u01a1n so v\u1edbi t\u1ea1 n\u1eb7ng.<\/p>\n

M\u1ee9c reps ph\u1ed5 bi\u1ebfn là 8-12 reps\/set. Tùy m\u1ee5c \u0111ích:<\/p>\n