{"id":5506,"date":"2023-12-23T16:24:23","date_gmt":"2023-12-23T09:24:23","guid":{"rendered":"https:\/\/blog.coolmate.me\/leg-curl-la-gi-3472-5506"},"modified":"2025-12-03T14:26:49","modified_gmt":"2025-12-03T07:26:49","slug":"leg-curl-la-gi-3472","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/leg-curl-la-gi-3472","title":{"rendered":"Leg Curl l\u00e0 g\u00ec? H\u01b0\u1edbng d\u1eabn 2 B\u00e0i T\u1eadp Leg Curl Hi\u1ec7u Qu\u1ea3 T\u0103ng C\u01a1 \u0110\u00f9i Sau"},"content":{"rendered":"

Leg curl, hay b\u00e0i t\u1eadp c\u01a1 \u0111\u00f9i sau, l\u00e0 nh\u00f3m c\u01a1 \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi t\u1eadp luy\u1ec7n ch\u00fa tr\u1ecdng. C\u01a1 \u0111\u00f9i \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t h\u00e0ng ng\u00e0y v\u00e0 h\u1ed7 tr\u1ee3 c\u00e1c nh\u00f3m c\u01a1 kh\u00e1c. C\u00f9ng Coolmate t\u00ecm hi\u1ec3u leg curl l\u00e0 g\u00ec v\u00e0 h\u01b0\u1edbng d\u1eabn 2 b\u00e0i t\u1eadp leg curl \u0111\u00fang c\u00e1ch nh\u00e9!<\/p>\n

Leg curl l\u00e0 g\u00ec?<\/h2>\n

Leg curl l\u00e0 b\u00e0i t\u1eadp th\u1ec3 h\u00ecnh t\u00e1c \u0111\u1ed9ng l\u00ean c\u01a1 \u0111\u00f9i sau, gi\u00fap s\u0103n ch\u1eafc c\u01a1 b\u1eafp v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp ri\u00eang l\u1ebb, t\u1eadp trung v\u00e0o nh\u00f3m c\u01a1 \u0111\u00f9i sau m\u00e0 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00e1c nh\u00f3m c\u01a1 kh\u00e1c. H\u1ea7u h\u1ebft c\u00e1c ph\u00f2ng t\u1eadp gym \u0111\u1ec1u c\u00f3 m\u00e1y t\u1eadp leg curl.<\/p>\n

\"Leg
Leg curl l\u00e0 s\u1ef1 l\u1ef1a ch\u1ecdn h\u00e0ng \u0111\u1ea7u cho ph\u00e1t tri\u1ec3n c\u01a1 \u0111\u00f9i sau (Ngu\u1ed3n: Pinterest)<\/figcaption><\/figure>\n

Ngo\u00e0i t\u00e1c d\u1ee5ng ph\u00e1t tri\u1ec3n c\u01a1 \u0111\u00f9i sau, leg curl c\u00f2n gi\u00fap s\u0103n ch\u1eafc \u0111\u00f9i v\u00e0 \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba. V\u00ec l\u00fd do n\u00e0y, b\u00e0i t\u1eadp leg curl \u0111\u01b0\u1ee3c nhi\u1ec1u ch\u1ecb em ph\u1ee5 n\u1eef y\u00eau th\u00edch. N\u1ebfu mu\u1ed1n t\u1eadp trung ph\u00e1t tri\u1ec3n \u0111\u00f9i sau, leg curl l\u00e0 s\u1ef1 l\u1ef1a ch\u1ecdn h\u00e0ng \u0111\u1ea7u.<\/p>\n

\"B\u00e0i
B\u00e0i t\u1eadp leg curl kh\u00e1 nh\u1eb9 nh\u00e0ng, kh\u00f4ng qu\u00e1 kh\u00f3 (Ngu\u1ed3n: Pinterest)<\/figcaption><\/figure>\n

B\u00e0i t\u1eadp leg curl kh\u00e1 nh\u1eb9 nh\u00e0ng, kh\u00f4ng t\u1ed1n nhi\u1ec1u th\u1eddi gian ph\u1ee5c h\u1ed3i. M\u1ed7i hi\u1ec7p n\u00ean l\u1eb7p l\u1ea1i 8-10 l\u1ea7n, th\u1ef1c hi\u1ec7n 3-5 hi\u1ec7p m\u1ed7i bu\u1ed5i t\u1eadp. C\u00f3 2 c\u00e1ch t\u1eadp c\u01a1 b\u1ea3n: Lying leg curl v\u00e0 Seated leg curl.<\/p>\n

{{{infobox}}} > **Xem th\u00eam:** T\u1ed5ng h\u1ee3p 20+ b\u00e0i t\u1eadp gym ng\u1ef1c cho nam<\/a> {{{\/infobox}}}<\/p>\n

H\u01b0\u1edbng d\u1eabn 2 b\u00e0i t\u1eadp Leg curl<\/h2>\n

C\u00f9ng Coolmate t\u00ecm hi\u1ec3u 2 b\u00e0i t\u1eadp leg curl hi\u1ec7u qu\u1ea3:<\/p>\n

1. B\u00e0i t\u1eadp Lying Leg Curl<\/h3>\n

Lying leg curl th\u1ef1c hi\u1ec7n \u1edf t\u01b0 th\u1ebf n\u1eb1m s\u1ea5p, d\u00f9ng m\u00e1y t\u1eadp chuy\u00ean d\u1ee5ng. B\u00e0i t\u1eadp n\u00e0y t\u00e1c \u0111\u1ed9ng t\u1ed1t l\u00ean c\u01a1 \u0111\u00f9i sau.<\/p>\n

C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

    \n
  1. \u0110i\u1ec1u ch\u1ec9nh m\u00e1y t\u1eadp ph\u00f9 h\u1ee3p chi\u1ec1u cao, n\u1eb1m \u00fap xu\u1ed1ng m\u00e1y \u1edf t\u01b0 th\u1ebf tho\u1ea3i m\u00e1i, ch\u00e2n \u0111\u1eb7t d\u01b0\u1edbi \u0111\u00f2n b\u1ea9y, th\u00e2n ng\u01b0\u1eddi th\u1eb3ng, hai tay gi\u1eef tay c\u1ea7m.<\/li>\n<\/ol>\n
    \"N\u1eb1m
    N\u1eb1m \u00fap l\u00ean m\u00e1y \u1edf t\u01b0 th\u1ebf tho\u1ea3i m\u00e1i nh\u1ea5t<\/figcaption><\/figure>\n
      \n
    1. C\u0103ng c\u01a1 \u0111\u00f9i, cu\u1ed9n ch\u00e2n l\u00ean \u0111\u00f9i v\u00e0 th\u1edf ra, gi\u1eef 1 gi\u00e2y \u1edf v\u1ecb tr\u00ed cao nh\u1ea5t.<\/li>\n<\/ol>\n
      \"C\u0103ng
      C\u0103ng c\u01a1 \u0111\u00f9i, cu\u1ed9n ch\u00e2n l\u00ean \u0111\u00f9i v\u00e0 th\u1edf ra<\/figcaption><\/figure>\n
        \n
      1. H\u00edt v\u00e0o, t\u1eeb t\u1eeb du\u1ed7i ch\u00e2n v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c \u0111\u1ec1u \u0111\u1eb7n, gi\u1eef th\u00e2n ng\u01b0\u1eddi c\u1ed1 \u0111\u1ecbnh.<\/li>\n<\/ol>\n
        \"T\u1eeb
        T\u1eeb t\u1eeb du\u1ed7i ch\u00e2n v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u<\/figcaption><\/figure>\n

        {{{infobox}}} > **Xem th\u00eam:** Top 20+ b\u00e0i t\u1eadp c\u01a1 l\u01b0ng x\u00f4<\/a> {{{\/infobox}}}<\/p>\n

        2. B\u00e0i t\u1eadp Seated Leg Curl<\/h3>\n

        Seated leg curl th\u1ef1c hi\u1ec7n \u1edf t\u01b0 th\u1ebf ng\u1ed3i. M\u1eb7c d\u00f9 kh\u00f4ng ph\u1ed5 bi\u1ebfn b\u1eb1ng Lying leg curl, nh\u01b0ng b\u00e0i t\u1eadp n\u00e0y gi\u00fap ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp to\u00e0n di\u1ec7n h\u01a1n.<\/p>\n

        \"B\u00e0i
        B\u00e0i t\u1eadp Seated Leg Curl (Ngu\u1ed3n: Pinterest)<\/figcaption><\/figure>\n

        C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

          \n
        1. \u0110i\u1ec1u ch\u1ec9nh chi\u1ec1u cao gh\u1ebf, ch\u1ecdn m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p. Ng\u1ed3i th\u1eb3ng l\u01b0ng, \u00e1p s\u00e1t v\u00e0o gh\u1ebf t\u1ef1a.<\/li>\n
        2. \u0110\u1eb7t ch\u00e2n v\u00e0o m\u00e1y, \u0111\u1ec7m \u0111\u00f2n b\u1ea9y \u0111\u1eb7t sau ch\u00e2n c\u00f9ng v\u00e0 tr\u00ean b\u1eafp ch\u00e2n. Hai tay n\u1eafm tay c\u1ea7m, ng\u00f3n ch\u00e2n h\u01b0\u1edbng th\u1eb3ng, ch\u00e2n du\u1ed7i th\u1eb3ng.<\/li>\n
        3. Th\u1edf ra, co g\u1ed1i v\u00e0 gi\u1eef \u1edf v\u1ecb tr\u00ed co c\u01a1 1 gi\u00e2y.<\/li>\n
        4. H\u00edt v\u00e0o, t\u1eeb t\u1eeb tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c.<\/li>\n<\/ol>\n

          {{{productpreview}}} 647ff3d626225a7012296843 {{{\/productpreview}}}<\/p>\n

          L\u01b0u \u00fd khi th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp Leg Curl<\/h2>\n