{"id":5636,"date":"2025-02-09T16:03:07","date_gmt":"2025-02-09T09:03:07","guid":{"rendered":"https:\/\/blog.coolmate.me\/bat-mi-9-bai-tap-voi-ta-tay-5kg-hieu-qua-ban-nen-biet-4970-5636"},"modified":"2025-09-04T15:04:29","modified_gmt":"2025-09-04T08:04:29","slug":"bat-mi-9-bai-tap-voi-ta-tay-5kg-hieu-qua-ban-nen-biet-4970","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/bat-mi-9-bai-tap-voi-ta-tay-5kg-hieu-qua-ban-nen-biet-4970","title":{"rendered":"B\u1eadt m\u00ed 9 b\u00e0i t\u1eadp v\u1edbi t\u1ea1 tay 5kg hi\u1ec7u qu\u1ea3 b\u1ea1n n\u00ean bi\u1ebft"},"content":{"rendered":"<p dir=\"ltr\" style=\"text-align: justify;\">T\u1eadp th\u1ec3 h&igrave;nh l&agrave; m\u1ed9t b\u1ed9 m&ocirc;n th\u1ec3 thao \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi tr\u1ebb hi\u1ec7n \u0111\u1ea1i y&ecirc;u th&iacute;ch nh\u1edd nh\u1eefng \u1ea3nh h\u01b0\u1edfng t&iacute;ch c\u1ef1c \u0111\u1ed1i v\u1edbi c\u01a1 th\u1ec3. Trong s\u1ed1 \u0111&oacute;, \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u th&igrave; nh\u1eefng b&agrave;i t\u1eadp t\u1ea1 tay 5kg l&agrave; l\u1ef1a ch\u1ecdn ho&agrave;n h\u1ea3o v&agrave; th&iacute;ch h\u1ee3p nh\u1ea5t. H&atilde;y c&ugrave;ng <a href=\"https:\/\/www.coolmate.me\/\"><strong>Coolmate<\/strong><\/a> \u0111i\u1ec3m qua 9 <strong>c&aacute;ch t\u1eadp t\u1ea1 tay 5kg<\/strong> c\u1ef1c \u0111\u01a1n gi\u1ea3n nh\u01b0ng kh&ocirc;ng k&eacute;m ph\u1ea7n hi\u1ec7u qu\u1ea3 trong b&agrave;i vi\u1ebft d\u01b0\u1edbi \u0111&acirc;y nh&eacute;.<\/p>\n<p style=\"text-align: center;\"><em><strong><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/cach-tap-ta-tay-5kg_85.jpg\" alt=\"C&oacute; nh\u1eefng c&aacute;ch t\u1eadp t\u1ea1 tay 5kg n&agrave;o hi\u1ec7u qu\u1ea3 v&agrave; \u0111\u01a1n gi\u1ea3n ngay t\u1ea1i nh&agrave;\" width=\"1200\" height=\"900\"><\/strong><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>C&oacute; nh\u1eefng c&aacute;ch t\u1eadp t\u1ea1 tay 5kg n&agrave;o hi\u1ec7u qu\u1ea3 v&agrave; \u0111\u01a1n gi\u1ea3n ngay t\u1ea1i nh&agrave;<\/em><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">B&iacute; k&iacute;p chu\u1ea9n b\u1ecb &#8220;t\u1ea5t t\u1ea7n t\u1eadt&#8221; tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u t\u1eadp v\u1edbi t\u1ea1 tay 5kg<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">M\u1eb7c d&ugrave; m\u1ee9c t\u1ea1 5kg kh&aacute; \u0111\u01a1n gi\u1ea3n v&agrave; th\u01b0\u1eddng d&agrave;nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, nh\u01b0ng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to&agrave;n v&agrave; mang \u0111\u1ebfn hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t cho c\u01a1 th\u1ec3 th&igrave; c&aacute;c b\u1ea1n c\u1ea7n l\u01b0u &yacute; m\u1ed9t s\u1ed1 v\u1ea5n \u0111\u1ec1 chu\u1ea9n b\u1ecb quan tr\u1ecdng nh\u01b0 sau:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Ki\u1ec3m tra ch\u1ea5t l\u01b0\u1ee3ng t\u1ea1: <\/strong>N&ecirc;n ch\u1ecdn t\u1ea1 c&oacute; thanh c\u1ea7m v\u1eeba tay, ch\u1ea5t l\u01b0\u1ee3ng t\u1ed1t, kh&ocirc;ng b\u1ecb n\u1ee9t v\u1ee1 ho\u1eb7c r\u1ea1n tay c\u1ea7m \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to&agrave;n trong qu&aacute; tr&igrave;nh t\u1eadp.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Trang ph\u1ee5c ph&ugrave; h\u1ee3p: <\/strong>M\u1ed9t b\u1ed9 trang ph\u1ee5c th&iacute;ch h\u1ee3p \u0111\u1ec3 t\u1eadp t\u1ea1 tay ph\u1ea3i c&oacute; ch\u1ea5t li\u1ec7u th\u1ea5m h&uacute;t m\u1ed3 h&ocirc;i t\u1ed1t, co gi&atilde;n linh ho\u1ea1t v&agrave; c&oacute; \u0111\u1ed9 tho&aacute;ng m&aacute;t cao. C&aacute;c b\u1ea1n n&ecirc;n \u01b0u ti&ecirc;n c&aacute;c ch\u1ea5t li\u1ec7u nh\u01b0 <a href=\"https:\/\/www.coolmate.me\/blog\/vai-cotton-la-gi\">cotton<\/a>, <a href=\"https:\/\/www.coolmate.me\/blog\/vai-polyester-la-gi\">polyester<\/a>, <a href=\"https:\/\/www.coolmate.me\/blog\/spandex-la-gi\">spandex<\/a>, <a href=\"https:\/\/www.coolmate.me\/blog\/vai-bamboo-la-gi\">bamboo<\/a><\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Chu\u1ea9n b\u1ecb \u0111\u1ea7y \u0111\u1ee7:<\/strong> N\u01b0\u1edbc u\u1ed1ng, kh\u0103n lau m\u1ed3 h&ocirc;i l&agrave; c&aacute;c d\u1ee5ng c\u1ee5 quan tr\u1ecdng c\u1ea7n chu\u1ea9n b\u1ecb tr\u01b0\u1edbc khi chu\u1ea9n b\u1ecb t\u1eadp t\u1ea1, gi&uacute;p b\u1ed5 sung n\u01b0\u1edbc nhanh ch&oacute;ng v&agrave; hi\u1ec7u qu\u1ea3<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Kh\u1edfi \u0111\u1ed9ng k\u1ef9:<\/strong> L&agrave;m n&oacute;ng c\u01a1 th\u1ec3 v&agrave; gi&atilde;n c\u01a1 b\u1eb1ng c&aacute;c b&agrave;i t\u1eadp kh\u1edfi \u0111\u1ed9ng \u0111\u01a1n gi\u1ea3n nh\u01b0 xoay c\u1ed5 tay, c\u1ed5 ch&acirc;n, vai v&agrave; c&aacute;c kh\u1edbp g\u1ed1i s\u1ebd gi&uacute;p c\u01a1 th\u1ec3 quen v\u1edbi nh\u1ecbp t\u1eadp luy\u1ec7n, h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng trong qu&aacute; tr&igrave;nh t\u1eadp t\u1ea1.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em><strong><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/cach-tap-ta-tay-5kg-2.jpg\" alt=\"Kh\u1edfi \u0111\u1ed9ng k\u1ef9 l\u01b0\u1ee1ng s\u1ebd gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng khi t\u1eadp luy\u1ec7n\" width=\"1200\" height=\"900\"><\/strong><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Kh\u1edfi \u0111\u1ed9ng k\u1ef9 l\u01b0\u1ee1ng s\u1ebd gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng khi t\u1eadp luy\u1ec7n (Ngu\u1ed3n: Gymaster)<\/em><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">9 c&aacute;ch t\u1eadp t\u1ea1 tay 5kg \u0111&aacute;nh bay m\u1ee1 th\u1eeba, c\u01a1 b\u1eafp thon g\u1ecdn t\u1ea1i nh&agrave;<\/h2>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">G\u1eadp t\u1ea1 tay (Biceps Curl)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">G\u1eadp t\u1ea1 tay l&agrave; m\u1ed9t trong nh\u1eefng c&aacute;ch t\u1eadp t\u1ea1 tay 5kg c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3 m&agrave; c&aacute;c b\u1ea1n nh\u1ea5t \u0111\u1ecbnh kh&ocirc;ng n&ecirc;n b\u1ecf qua. V\u1edbi hi\u1ec7u qu\u1ea3 \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp ph\u1ea7n c\u01a1 b\u1eafp tay tr\u01b0\u1edbc, biceps curl kh&aacute; \u0111\u01a1n gi\u1ea3n v&agrave; d\u1ec5 d&agrave;ng th\u1ef1c hi\u1ec7n \u1edf nh&agrave;. C&aacute;c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ee9ng th\u1eb3ng l\u01b0ng, gi\u1eef ch&acirc;n r\u1ed9ng b\u1eb1ng vai, hai tay c\u1ea7m hai qu\u1ea3 t\u1ea1 \u0111\u1ec3 xu&ocirc;i d\u1ecdc th&acirc;n ng\u01b0\u1eddi, ph\u1ea7n l&ograve;ng b&agrave;n tay h\u01b0\u1edbng v&agrave;o trong<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Th\u1edf ra nh\u1eb9 nh&agrave;ng, g\u1eadp tay l\u1ea1i t\u1eeb t\u1eeb \u0111\u1ec3 t\u1ea1 l&ecirc;n v\u1ecb tr&iacute; ngang vai, duy tr&igrave; trong kho\u1ea3ng 2 gi&acirc;y<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H&iacute;t v&agrave;o v&agrave; t\u1eeb t\u1eeb h\u1ea1 c\u1eb3ng tay xu\u1ed1ng, l\u1eb7p l\u1ea1i 10 l\u1ea7n m\u1ed7i hi\u1ec7p<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp n&agrave;y ch\u1ec9 y&ecirc;u c\u1ea7u chu\u1ea9n b\u1ecb hai qu\u1ea3 t\u1ea1 \u0111\u01a1n c&oacute; kh\u1ed1i l\u01b0\u1ee3ng 5kg, th\u1ef1c hi\u1ec7n &iacute;t nh\u1ea5t 3 hi\u1ec7p m\u1ed7i l\u1ea7n t\u1eadp. Th\u1eddi gian ngh\u1ec9 gi\u1eefa hi\u1ec7p t\u1eeb 90 \u0111\u1ebfn 120 gi&acirc;y m\u1ed7i l\u1ea7n.<\/p>\n<p style=\"text-align: center;\"><em><strong><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/cach-tap-ta-tay-5kg-3.jpg\" alt=\"Biceps Curl c&oacute; th\u1ec3 th\u1ef1c hi\u1ec7n ngay t\u1ea1i nh&agrave;\" width=\"1200\" height=\"900\"><\/strong><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Biceps Curl c&oacute; th\u1ec3 th\u1ef1c hi\u1ec7n ngay t\u1ea1i nh&agrave; (Ngu\u1ed3n: Men&rsquo;s Health)<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: left;\">{{{infobox}}} Kh&aacute;m ph&aacute; q<a href=\"https:\/\/www.coolmate.me\/collection\/the-thao-chung-nu\">u\u1ea7n &aacute;o th\u1ec3 thao n\u1eef \u0111<\/a>\u1eb9p, ch\u1ea5t l\u01b0\u1ee3ng Coolmate m\u1edbi ra m\u1eaft {{{\/infobox}}}<\/p>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67cebfe291f92744585d18bb,67c557446cf7802d2c2ca3f0,67c6991f2312133ad25061de {{{\/productpreview_grid}}}<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">G\u1eadp t\u1ea1 tay h&igrave;nh b&uacute;a (Hammer Curl)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Hammer curl l&agrave; m\u1ed9t b&agrave;i t\u1eadp t&aacute;c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn ph\u1ea7n c\u01a1 tay tr\u01b0\u1edbc, gi&uacute;p b\u1eafp tay to v&agrave; s\u0103n ch\u1eafc. S\u1ed1 l\u1ea7n t\u1eadp th&iacute;ch h\u1ee3p l&agrave; t\u1eeb 8 \u0111\u1ebfn 10 l\u1ea7n m\u1ed7i b&ecirc;n v&agrave; t\u1eeb 2 \u0111\u1ebfn 3 hi\u1ec7p m\u1ed7i ng&agrave;y. C&aacute;c b\u1ea1n n&ecirc;n l\u01b0u &yacute; lu&ocirc;n gi\u1eef tay trung l\u1eadp b\u1eb1ng c&aacute;ch gi\u1eef l&ograve;ng b&agrave;n tay h\u01b0\u1edbng v\u1ec1 ph&iacute;a th&acirc;n trong su\u1ed1t qu&aacute; tr&igrave;nh t\u1eadp. C&aacute;c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ee9ng th\u1eb3ng, hai ch&acirc;n r\u1ed9ng b\u1eb1ng vai, tay c\u1ea7m t\u1ea1 th\u1ea3 l\u1ecfng sao cho hai l&ograve;ng b&agrave;n tay h\u01b0\u1edbng v&agrave;o trong th&acirc;n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">M\u1edf r\u1ed9ng tay h\u1ebft c\u1ee1 v\u1ec1 ph&iacute;a tr\u01b0\u1edbc, h&iacute;t v&agrave;o, g\u1eadp c\u1ed5 tay ph\u1ea3i t\u1eeb t\u1eeb sao cho t\u1ea1 h\u01b0\u1edbng v\u1ec1 ph&iacute;a trong c\u01a1 th\u1ec3 \u0111\u1ebfn khi tay song song v\u1edbi c\u01a1 th\u1ec3<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Th\u1edf ra, du\u1ed7i khu\u1ef7u tay v\u1ec1 v\u1ecb tr&iacute; ban \u0111\u1ea7u v&agrave; l\u1eb7p l\u1ea1i v\u1edbi tay c&ograve;n l\u1ea1i<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/TwD-YGVP4Bk?si=gz1nrh3DpRMhphCk\" width=\"1200\" height=\"900\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Hammer curl gi&uacute;p b\u1eafp tay to v&agrave; s\u0103n ch\u1eafc h\u01a1n (Ngu\u1ed3n: HowCast)<\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">\u0110&aacute; tay sau v\u1edbi t\u1ea1 (Triceps Kickback)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ed1i v\u1edbi c&aacute;ch t\u1eadp t\u1ea1 tay 5kg Triceps Kickback th&igrave; nh&oacute;m c\u01a1 \u0111\u01b0\u1ee3c t&aacute;c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn ph\u1ea7n c\u01a1 tay sau. M\u1ee9c \u0111\u1ed9 t\u1eadp luy\u1ec7n l&agrave; t\u1eeb 10-15 l\u1ea7n cho m\u1ed7i hi\u1ec7p v&agrave; t\u1eeb 2-3 hi\u1ec7p m\u1ed7i ng&agrave;y. C&aacute;c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ee9ng th\u1eb3ng l\u01b0ng, hai ch&acirc;n r\u1ed9ng b\u1eb1ng vai, m\u1ed7i tay c\u1ea7m m\u1ed9t qu\u1ea3 t\u1ea1 \u0111\u1eb7t \u1edf tr\u01b0\u1edbc \u0111&ugrave;i, ph\u1ea7n l&ograve;ng b&agrave;n tay h\u01b0\u1edbng v&agrave;o trong<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H&iacute;t v&agrave;o t\u1eeb t\u1eeb, khu\u1ef5u \u0111\u1ea7u g\u1ed1i xu\u1ed1ng cho \u0111\u1ebfn khi th&acirc;n tr&ecirc;n song song v\u1edbi s&agrave;n nh&agrave;, \u0111\u1ea7u g\u1ed1i kh&ocirc;ng v\u01b0\u1ee3t qu&aacute; m\u0169i ch&acirc;n<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Th\u1edf ra v&agrave; du\u1ed7i th\u1eb3ng tay h\u01b0\u1edbng v\u1ec1 ph&iacute;a sau<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Duy tr&igrave; t\u01b0 th\u1ebf t\u1eeb 1-2 gi&acirc;y r\u1ed3i tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em><strong><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/cach-tap-ta-tay-5kg-4.jpg\" alt=\"Triceps Kickback t&aacute;c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn ph\u1ea7n c\u01a1 tay sau\" width=\"1200\" height=\"900\"><\/strong><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Triceps Kickback t&aacute;c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn ph\u1ea7n c\u01a1 tay sau (Ngu\u1ed3n: Bodybuilding Wizard)<\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">N\u1eb1m \u0111\u1ea9y t\u1ea1 (Dumbbell Bench Press)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Dumbbell bench press l&agrave; m\u1ed9t c&aacute;ch t\u1eadp t\u1ea1 tay 5kg c&oacute; t&aacute;c d\u1ee5ng kh&aacute; to&agrave;n di\u1ec7n khi t&aacute;c \u0111\u1ed9ng c\u01a1 ng\u1ef1c, c\u01a1 vai v&agrave; c\u01a1 tam \u0111\u1ea7u. C&aacute;c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n bao g\u1ed3m:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1eb1m th\u1eb3ng l\u01b0ng tr&ecirc;n m\u1ed9t b\u0103ng gh\u1ebf ph\u1eb3ng, m\u1ed7i tay c\u1ea7m m\u1ed9t qu\u1ea3 t\u1ea1 \u0111\u1eb7t tr&ecirc;n \u0111&ugrave;i, l&ograve;ng b&agrave;n tay h\u01b0\u1edbng v&agrave;o nhau<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">D&ugrave;ng l\u1ef1c \u0111&ugrave;i \u0111\u1ec3 n&acirc;ng t\u1ea1 l&ecirc;n tr&ecirc;n \u0111\u1ebfn khi \u0111&ugrave;i vu&ocirc;ng g&oacute;c v\u1edbi th&acirc;n tr&ecirc;n<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Xoay c\u1ed5 tay \u0111\u1ec3 hai l&ograve;ng b&agrave;n tay h\u01b0\u1edbng v\u1ec1 ph&iacute;a tr\u01b0\u1edbc sao cho hai qu\u1ea3 t\u1ea1 th\u1eb3ng h&agrave;ng<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1eeb t\u1eeb h\u1ea1 tay xu\u1ed1ng d\u01b0\u1edbi cho \u0111\u1ebfn khi tay song song v\u1edbi m\u1eb7t s&agrave;n, t\u1ea1o v\u1edbi c\u1eb3ng tay m\u1ed9t g&oacute;c 90 \u0111\u1ed9 v&agrave; m\u1edf r\u1ed9ng tay sang b&ecirc;n<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">D&ugrave;ng c\u01a1 ng\u1ef1c \u0111\u1ea9y t\u1ea1 l&ecirc;n, &eacute;p c\u01a1 ng\u1ef1c l\u1ea1i \u0111\u1ec3 gi\u1eef hai c&aacute;nh tay g\u1ea7n nhau<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef ch\u1eb7t tay \u1edf \u0111\u1ec9nh, si\u1ebft ch\u1eb7t c\u01a1 ng\u1ef1c v&agrave; duy tr&igrave; t\u01b0 th\u1ebf trong v&ograve;ng 2 gi&acirc;y<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1eeb t\u1eeb h\u1ea1 tay xu\u1ed1ng v&agrave; quay tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em><strong><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/cach-tap-ta-tay-5kg-5_14.jpg\" alt=\"Dumbbell Bench Press t&aacute;c \u0111\u1ed9ng \u0111\u1ebfn c\u01a1 ng\u1ef1c, c\u01a1 vai v&agrave; c\u01a1 tam \u0111\u1ea7u\" width=\"1200\" height=\"900\"><\/strong><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Dumbbell Bench Press t&aacute;c \u0111\u1ed9ng \u0111\u1ebfn c\u01a1 ng\u1ef1c, c\u01a1 vai v&agrave; c\u01a1 tam \u0111\u1ea7u (Ngu\u1ed3n: Men&rsquo;s Health)<\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">N\u1eb1m dang t\u1ea1 (Dumbbell Flyes)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Dumbbell Flyes l&agrave; \u0111\u1ed9ng t&aacute;c c&oacute; kh\u1ea3 n\u0103ng t&aacute;c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn ph\u1ea7n c\u01a1 ng\u1ef1c, c\u1ea7n th\u1ef1c hi\u1ec7n t\u1eeb 8-12 l\u1ea7n m\u1ed7i hi\u1ec7p v&agrave; 2-3 hi\u1ec7p m\u1ed7i ng&agrave;y. Quy tr&igrave;nh bao g\u1ed3m:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1eb1m ng\u1eeda tr&ecirc;n m\u1ed9t b\u0103ng gh\u1ebf ph\u1eb3ng, &eacute;p s&aacute;t vai xu\u1ed1ng gh\u1ebf, gi\u1eef l\u01b0ng h\u01a1i cong v&agrave; si\u1ebft ch\u1eb7t c\u01a1 m&ocirc;ng, gi\u1eef ch&acirc;n tr\u1ee5 v\u1eefng d\u01b0\u1edbi \u0111\u1ea5t<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">M\u1ed7i tay c\u1ea7m m\u1ed9t qu\u1ea3 t\u1ea1 \u0111\u1ec3 tr&ecirc;n \u0111&ugrave;i, gi\u1eef l&ograve;ng b&agrave;n tay h\u01b0\u1edbng v&agrave;o nhau<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">D&ugrave;ng l\u1ef1c \u0111&ugrave;i n&acirc;ng t\u1ea1 l&ecirc;n th\u1eb3ng tr\u01b0\u1edbc ng\u01b0\u1eddi khi gi\u1eef ch&acirc;n r\u1ed9ng b\u1eb1ng vai, \u0111\u1ed3ng th\u1eddi d&ugrave;ng ng\u1ef1c &eacute;p s&aacute;t hai c&aacute;nh tay v&agrave;o v\u1edbi nhau<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H&iacute;t s&acirc;u v&agrave; dang tay ra hai b&ecirc;n \u0111\u1ec3 cho tay song song v\u1edbi m\u1eb7t s&agrave;n<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">D&ugrave;ng c\u01a1 ng\u1ef1c &eacute;p hai c&aacute;nh tay h\u01b0\u1edbng l&ecirc;n \u0111\u1ebfn khi hai qu\u1ea3 t\u1ea1 g\u1ea7n s&aacute;t nhau<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">&Eacute;p ch\u1eb7t c\u01a1 ng\u1ef1c t\u1ea1i \u0111i\u1ec3m cao nh\u1ea5t \u0111\u1ec3 gi\u1eef cho hai c&aacute;nh tay gi\u1eef nguy&ecirc;n g&oacute;c \u0111\u1ed9 trong su\u1ed1t qu&aacute; tr&igrave;nh t\u1eadp<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u1ea1 tay xu\u1ed1ng v&agrave; quay v\u1ec1 v\u1ecb tr&iacute; ban \u0111\u1ea7u<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em><strong><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/cach-tap-ta-tay-5kg-6.jpg\" alt=\"Dumbbell Flyes gi&uacute;p ph&aacute;t tri\u1ec3n c\u01a1 ng\u1ef1c to&agrave;n di\u1ec7n\" width=\"1200\" height=\"900\"><\/strong><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Dumbbell Flyes gi&uacute;p ph&aacute;t tri\u1ec3n c\u01a1 ng\u1ef1c to&agrave;n di\u1ec7n (Ngu\u1ed3n: Muscle &amp; Strength)<\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">N&acirc;ng t\u1ea1 sang ngang (Lateral Raise)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">C&aacute;ch t\u1eadp t\u1ea1 tay 5kg ti\u1ebfp theo m&agrave; c&aacute;c b\u1ea1n kh&ocirc;ng n&ecirc;n b\u1ecf l\u1ee1 ch&iacute;nh l&agrave; Lateral Raise. B&agrave;i t\u1eadp n&agrave;y t&aacute;c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn ph\u1ea7n c\u01a1 vai v&agrave; c\u01a1 c\u1ea7u vai, c\u1ea7n \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n t\u1eeb 10-12 l\u1ea7n m\u1ed7i hi\u1ec7p v&agrave; 3 hi\u1ec7p m\u1ed7i bu\u1ed5i t\u1eadp. C&aacute;c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n bao g\u1ed3m:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ee9ng th\u1eb3ng l\u01b0ng, ch&acirc;n r\u1ed9ng b\u1eb1ng vai<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">M\u1ed7i tay c\u1ea7m m\u1ed9t qu\u1ea3 t\u1ea1, th\u1ea3 xu&ocirc;i d\u1ecdc theo th&acirc;n ng\u01b0\u1eddi, gi\u1eef l&ograve;ng b&agrave;n tay h\u01b0\u1edbng v&agrave;o trong<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1eeb t\u1eeb n&acirc;ng t\u1ea1 tay sang hai b&ecirc;n cho \u0111\u1ebfn khi tay song song v\u1edbi m\u1eb7t s&agrave;n<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Duy tr&igrave; t\u01b0 th\u1ebf n&agrave;y t\u1eeb 1-2 gi&acirc;y r\u1ed3i quay v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em><strong><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/cach-tap-ta-tay-5kg-7.jpg\" alt=\"C&aacute;c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n lateral raise kh&aacute; \u0111\u01a1n gi\u1ea3n v&agrave; th\u1ef1c hi\u1ec7n ngay t\u1ea1i nh&agrave; \" width=\"1200\" height=\"900\"><\/strong><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>C&aacute;c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n lateral raise kh&aacute; \u0111\u01a1n gi\u1ea3n v&agrave; th\u1ef1c hi\u1ec7n ngay t\u1ea1i nh&agrave; (Ngu\u1ed3n: Muscle &amp; Strength)<\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">N&acirc;ng t\u1ea1 tr\u01b0\u1edbc m\u1eb7t (Front Raise)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">C\u0169ng nh\u01b0 t&ecirc;n g\u1ecdi c\u1ee7a m&igrave;nh, front raise l&agrave; b&agrave;i t\u1eadp t\u1ea1 tay v\u1edbi c&aacute;c \u0111\u1ed9ng t&aacute;c \u0111\u01b0a tay v\u1ec1 ph&iacute;a tr\u01b0\u1edbc, c&aacute;c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 v\u1edbi b&agrave;i t\u1eadp lateral raise. Tuy nhi&ecirc;n, c&aacute;c b\u1ea1n c\u1ea7n l\u01b0u &yacute; ch\u1ec9 th\u1ef1c hi\u1ec7n m\u1ed9t b&ecirc;n tay m\u1ed7i l\u1ea7n v&agrave; \u0111\u1ed5i b&ecirc;n, m\u1ed7i l\u1ea7n th\u1ef1c hi\u1ec7n t\u1eeb 10-15 l\u1ea7n m\u1ed7i hi\u1ec7p v&agrave; kho\u1ea3ng 3 hi\u1ec7p m\u1ed9t bu\u1ed5i.<\/p>\n<p style=\"text-align: center;\"><em><strong><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/cach-tap-ta-tay-5kg-8.jpg\" alt=\"Front raise c&oacute; c&aacute;ch th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 v\u1edbi Lateral Raise (\" width=\"1200\" height=\"900\"><\/strong><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Front raise c&oacute; c&aacute;ch th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 v\u1edbi Lateral Raise (Ngu\u1ed3n: Muscle &amp; Strength)<\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">Ch&egrave;o thuy\u1ec1n t\u1ea1 \u0111\u01a1n (Dumbbell Rows)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp ch&egrave;o thuy\u1ec1n t\u1ea1 \u0111\u01a1n c&oacute; t&aacute;c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn c\u01a1 vai, c\u01a1 tay tr\u01b0\u1edbc v&agrave; c\u01a1 l\u01b0ng gi\u1eefa, gi&uacute;p ng\u01b0\u1eddi t\u1eadp c&oacute; m\u1ed9t t\u1ea5m l\u01b0ng d&agrave;y r\u1ed9ng v&agrave; s\u0103n ch\u1eafc h\u01a1n. C&aacute;c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Tay tr&aacute;i ch\u1ed1ng th\u1eb3ng tr&ecirc;n m\u1ed9t b\u0103ng gh\u1ebf t\u1eadp, ch&acirc;n tr&aacute;i \u0111\u1ec3 ph&iacute;a sau gh\u1ebf sao cho l\u01b0ng song song v\u1edbi s&agrave;n nh&agrave;<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Tay ph\u1ea3i gi\u1eef ch\u1eafc t\u1ea1, l&ograve;ng b&agrave;n tay quay v&agrave;o trong, m\u1eaft nh&igrave;n th\u1eb3ng ph&iacute;a tr\u01b0\u1edbc<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef b\u1eafp tay c\u1ed1 \u0111\u1ecbnh, t\u1eeb t\u1eeb \u0111\u01b0a t\u1ea1 l&ecirc;n cao \u0111\u1ebfn g\u1ea7n s&aacute;t ng\u1ef1c, duy tr&igrave; th\u1eb3ng l\u01b0ng trong su\u1ed1t qu&aacute; tr&igrave;nh<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u1ea1 tay xu\u1ed1ng v&agrave; quay v\u1ec1 v\u1ecb tr&iacute; ban \u0111\u1ea7u, l\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c k&eacute;o t\u1ea1 t\u1eeb 10-12 l\u1ea7n r\u1ed3i \u0111\u1ed5i b&ecirc;n.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em><strong><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/cach-tap-ta-tay-5kg-9.jpg\" alt=\"Dumbbell Rows gi&uacute;p ng\u01b0\u1eddi t\u1eadp c&oacute; l\u01b0ng s\u0103n ch\u1eafc v&agrave; kh\u1ecfe kho\u1eafn h\u01a1n\" width=\"1200\" height=\"900\"><\/strong><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Dumbbell Rows gi&uacute;p ng\u01b0\u1eddi t\u1eadp c&oacute; l\u01b0ng s\u0103n ch\u1eafc v&agrave; kh\u1ecfe kho\u1eafn h\u01a1n (Ngu\u1ed3n: HowCast)<\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">G\u1eadp ng\u01b0\u1eddi n&acirc;ng t\u1ea1 (Deadlifts &#8211; Bi\u1ebfn th\u1ec3 \u0111\u01a1n gi\u1ea3n)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">G\u1eadp ng\u01b0\u1eddi n&acirc;ng t\u1ea1 c&oacute; t&aacute;c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn c\u01a1 b\u1ee5ng, c\u01a1 vai, c\u01a1 tay v&agrave; c\u01a1 ch&acirc;n m\u1ed9t c&aacute;ch to&agrave;n di\u1ec7n. C&aacute;c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n c\u1ee7a deadlifts bao g\u1ed3m:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ee9ng th\u1eb3ng, hai ch&acirc;n r\u1ed9ng b\u1eb1ng vai<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1eeb t\u1eeb c&uacute;i ng\u01b0\u1eddi xu\u1ed1ng, d&ugrave;ng hai tay n\u1eafm ch\u1eafc t\u1ea1, gi\u1eef l&ograve;ng b&agrave;n tay h\u01b0\u1edbng ra ngo&agrave;i, m\u1eaft nh&igrave;n v\u1ec1 ph&iacute;a tr\u01b0\u1edbc v&agrave; h&oacute;p b\u1ee5ng l\u1ea1i<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">D\u1ed3n l\u1ef1c v&agrave;o l&ograve;ng b&agrave;n ch&acirc;n, n&acirc;ng t\u1ea1 l&ecirc;n t\u1eeb t\u1eeb sao cho h&ocirc;ng v&agrave; vai h\u01b0\u1edbng l&ecirc;n c&ugrave;ng l&uacute;c, \u0111\u1ed3ng th\u1eddi d&ugrave;ng to&agrave;n th&acirc;n k&eacute;o t\u1ea1 l&ecirc;n ngang \u0111&ugrave;i v&agrave; g\u1ea7n s&aacute;t c\u01a1 th\u1ec3<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Duy tr&igrave; t\u01b0 th\u1ebf trong kho\u1ea3ng 2-3 gi&acirc;y, t\u1eeb t\u1eeb h\u1ea1 tay xu\u1ed1ng cho \u0111\u1ebfn khi t\u1ea1 ch\u1ea1m s&agrave;n<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c t\u1eeb 8-10 l\u1ea7n<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em><strong><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/cach-tap-ta-tay-5kg-10.jpg\" alt=\"Deadlifts t&aacute;c \u0111\u1ed9ng to&agrave;n di\u1ec7n \u0111\u1ebfn c\u01a1 b\u1ee5ng, c\u01a1 ch&acirc;n, c\u01a1 vai v&agrave; c\u01a1 tay c\u1ee7a ng\u01b0\u1eddi t\u1eadp \" width=\"1200\" height=\"900\"><\/strong><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Deadlifts t&aacute;c \u0111\u1ed9ng to&agrave;n di\u1ec7n \u0111\u1ebfn c\u01a1 b\u1ee5ng, c\u01a1 ch&acirc;n, c\u01a1 vai v&agrave; c\u01a1 tay c\u1ee7a ng\u01b0\u1eddi t\u1eadp (Ngu\u1ed3n: Th\u1ec3 thao Thi&ecirc;n Tr\u01b0\u1eddng)<\/em><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">\u0110o\u1ea1n k\u1ebft<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Qua b&agrave;i vi\u1ebft tr&ecirc;n, c&aacute;c b\u1ea1n \u0111&atilde; n\u1eafm r&otilde; nh\u1eefng c&aacute;ch t\u1eadp t\u1ea1 tay 5kg c\u1ef1c hi\u1ec7u qu\u1ea3 ngay t\u1ea1i nh&agrave; r\u1ed3i \u0111\u1ea5y. H&atilde;y l&ecirc;n k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n ngay h&ocirc;m nay \u0111\u1ec3 nhanh ch&oacute;ng s\u1edf h\u1eefu v&oacute;c d&aacute;ng \u0111\u1eb9p m\u1eaft, cu\u1ed1n h&uacute;t v&agrave; kh\u1ecfe kho\u1eafn nh&eacute;.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1eebng qu&ecirc;n theo d&otilde;i <strong><a href=\"https:\/\/www.coolmate.me\/blog\">Cool Blog<\/a><\/strong> \u0111\u1ec3 c\u1eadp nh\u1eadt nh\u1eefng xu h\u01b0\u1edbng m\u1edbi nh\u1ea5t c\u1ee7a th\u1eddi trang. Ngo&agrave;i ra, b\u1ea1n c\u0169ng c&oacute; th\u1ec3 tham kh\u1ea3o chuy&ecirc;n m\u1ee5c <a href=\"https:\/\/www.coolmate.me\/blog\/phoi-do\"><strong>Ph\u1ed1i \u0111\u1ed3<\/strong><\/a> t&igrave;m hi\u1ec3u \u0111\u01b0\u1ee3c nhi\u1ec1u th\u1ee9 hay ho v\u1ec1 th\u1eddi trang t\u1ea1i blog Coolmate nh&eacute;!<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}}<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>&gt;&gt;&gt; Xem th&ecirc;m:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" style=\"font-weight: bold;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong><a href=\"https:\/\/www.coolmate.me\/blog\/12-bai-tap-boxing-tai-nha-khong-can-dung-cu-cho-nguoi-moi-bat-dau-4575\">12 b&agrave;i t\u1eadp boxing t\u1ea1i nh&agrave; kh&ocirc;ng c\u1ea7n d\u1ee5ng c\u1ee5 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/a><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"font-weight: bold;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong><a href=\"https:\/\/www.coolmate.me\/blog\/tai-sao-phai-gian-co-sau-khi-tap-nhung-loi-ich-cua-gian-co-4747\">T\u1ea1i sao ph\u1ea3i gi&atilde;n c\u01a1 sau khi t\u1eadp? Nh\u1eefng l\u1ee3i &iacute;ch c\u1ee7a gi&atilde;n c\u01a1<\/a><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"font-weight: bold;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong><a href=\"https:\/\/www.coolmate.me\/blog\/tap-tay-voi-ta-don-1721\">29 b&agrave;i t\u1eadp tay v\u1edbi t\u1ea1 \u0111\u01a1n hi\u1ec7u qu\u1ea3 nh\u1ea5t cho nam n\u1eef<\/a><\/strong><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{\/infobox}}}<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">\n","protected":false},"excerpt":{"rendered":"<p>T\u1eadp th\u1ec3 h&igrave;nh l&agrave; m\u1ed9t b\u1ed9 m&ocirc;n th\u1ec3 thao \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi tr\u1ebb hi\u1ec7n \u0111\u1ea1i y&ecirc;u th&iacute;ch nh\u1edd nh\u1eefng \u1ea3nh h\u01b0\u1edfng t&iacute;ch c\u1ef1c \u0111\u1ed1i v\u1edbi c\u01a1 th\u1ec3. Trong s\u1ed1 \u0111&oacute;, \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u th&igrave; nh\u1eefng b&agrave;i t\u1eadp t\u1ea1 tay 5kg l&agrave; l\u1ef1a ch\u1ecdn ho&agrave;n h\u1ea3o v&agrave; th&iacute;ch h\u1ee3p nh\u1ea5t. H&atilde;y c&ugrave;ng&#8230;<\/p>\n","protected":false},"author":91,"featured_media":18973,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[39],"tags":[],"class_list":["post-5636","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\/5636","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\/91"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=5636"}],"version-history":[{"count":1,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5636\/revisions"}],"predecessor-version":[{"id":12136,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5636\/revisions\/12136"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/18973"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=5636"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=5636"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=5636"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}