{"id":5637,"date":"2025-02-11T17:02:51","date_gmt":"2025-02-11T10:02:51","guid":{"rendered":"https:\/\/blog.coolmate.me\/8-bai-tap-co-bung-bang-ta-don-chuan-chinh-va-hieu-qua-cao-nhat-4971-5637"},"modified":"2026-01-03T13:29:54","modified_gmt":"2026-01-03T06:29:54","slug":"8-bai-tap-co-bung-bang-ta-don-chuan-chinh-va-hieu-qua-cao-nhat-4971","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/8-bai-tap-co-bung-bang-ta-don-chuan-chinh-va-hieu-qua-cao-nhat-4971","title":{"rendered":"9 b\u00e0i t\u1eadp c\u01a1 b\u1ee5ng b\u1eb1ng t\u1ea1 \u0111\u01a1n chu\u1ea9n ch\u1ec9nh v\u00e0 hi\u1ec7u qu\u1ea3 cao nh\u1ea5t"},"content":{"rendered":"<p style=\"text-align: justify;\">B\u1ea1n \u0111ang t\u00ecm ki\u1ebfm m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 x\u00e2y d\u1ef1ng c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc?<strong>T\u1eadp b\u1ee5ng v\u1edbi t\u1ea1 \u0111\u01a1n<\/strong> l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi gi\u00fap b\u1ea1n t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh core, c\u1ea3i thi\u1ec7n s\u1ef1 d\u1ebbo dai v\u00e0 h\u1ed7 tr\u1ee3 \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3. Kh\u00f4ng ch\u1ec9 d\u00e0nh cho ng\u01b0\u1eddi t\u1eadp chuy\u00ean nghi\u1ec7p, ph\u01b0\u01a1ng ph\u00e1p n\u00e0y ph\u00f9 h\u1ee3p v\u1edbi m\u1ecdi c\u1ea5p \u0111\u1ed9, mi\u1ec5n l\u00e0 b\u1ea1n th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt.<\/p>\n<p style=\"text-align: justify;\">Trong b\u00e0i vi\u1ebft n\u00e0y c\u1ee7a <strong><a href=\"https:\/\/www.coolmate.me\/\">Coolmate<\/a><\/strong>, b\u1ea1n s\u1ebd \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn c\u00e1ch chu\u1ea9n b\u1ecb tr\u01b0\u1edbc khi t\u1eadp, t\u1eeb vi\u1ec7c ch\u1ecdn m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p \u0111\u1ebfn kh\u1edfi \u0111\u1ed9ng \u0111\u00fang c\u00e1ch \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng. Ngo\u00e0i ra, ch\u00fang t\u00f4i s\u1ebd gi\u1edbi thi\u1ec7u nh\u1eefng b\u00e0i t\u1eadp b\u1ee5ng hi\u1ec7u qu\u1ea3 nh\u1ea5t v\u1edbi t\u1ea1 \u0111\u01a1n, gi\u00fap b\u1ea1n nhanh ch\u00f3ng \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u00f2ng eo s\u0103n ch\u1eafc v\u00e0 kh\u1ecfe m\u1ea1nh.<\/p>\n<h2 style=\"text-align: justify;\"><strong id=\"docs-internal-guid-51a4215d-7fff-f86a-8631-39eb7c6cc162\">B\u00ed quy\u1ebft chu\u1ea9n b\u1ecb \u0111\u1ec3 t\u1eadp luy\u1ec7n an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a<\/strong><\/h2>\n<p><strong><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/mceclip1_63.jpg\" alt=\"B\u00ed quy\u1ebft chu\u1ea9n b\u1ecb \u0111\u1ec3 t\u1eadp luy\u1ec7n an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a\" width=\"1200\" height=\"900\" \/><\/strong><\/p>\n<p style=\"text-align: center;\"><em>B\u00ed quy\u1ebft chu\u1ea9n b\u1ecb \u0111\u1ec3 t\u1eadp luy\u1ec7n an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a<\/em><\/p>\n<ul>\n<li>\n<p style=\"text-align: justify;\"><strong>Ch\u1ecdn t\u1ea1 \u0111\u01a1n ph\u00f9 h\u1ee3p<\/strong>: Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u, h\u00e3y l\u1ef1a ch\u1ecdn m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p v\u1edbi tr\u00ecnh \u0111\u1ed9 v\u00e0 m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n. N\u1ebfu b\u1ea1n l\u00e0 ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, h\u00e3y ch\u1ecdn t\u1ea1 nh\u1eb9 \u0111\u1ec3 t\u1eadp l\u00e0m quen. C\u00f2n n\u1ebfu b\u1ea1n mu\u1ed1n th\u1eed th\u00e1ch b\u1ea3n th\u00e2n, c\u00f3 th\u1ec3 t\u0103ng d\u1ea7n m\u1ee9c t\u1ea1 sau m\u1ed9t th\u1eddi gian luy\u1ec7n t\u1eadp.<\/p>\n<\/li>\n<li style=\"text-align: justify;\"><strong>Kh\u1edfi \u0111\u1ed9ng k\u1ef9 c\u00e1c nh\u00f3m c\u01a1<\/strong>: Vi\u1ec7c <a href=\"https:\/\/www.coolmate.me\/blog\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836\">kh\u1edfi \u0111\u1ed9ng<\/a> l\u00e0 b\u01b0\u1edbc kh\u00f4ng th\u1ec3 thi\u1ebfu tr\u01b0\u1edbc khi t\u1eadp, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi t\u1eadp c\u01a1 b\u1ee5ng v\u1edbi t\u1ea1 \u0111\u01a1n. H\u00e3y d\u00e0nh th\u1eddi gian \u0111\u1ec3 l\u00e0m n\u00f3ng c\u00e1c nh\u00f3m c\u01a1 li\u00ean quan nh\u01b0 c\u01a1 b\u1ee5ng, l\u01b0ng v\u00e0 vai, gi\u00fap c\u01a1 th\u1ec3 chu\u1ea9n b\u1ecb s\u1eb5n s\u00e0ng v\u00e0 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/li>\n<li style=\"text-align: justify;\"><strong>S\u1eed d\u1ee5ng th\u1ea3m t\u1eadp<\/strong>: M\u1ed9t chi\u1ebfc th\u1ea3m t\u1eadp s\u1ebd mang l\u1ea1i s\u1ef1 tho\u1ea3i m\u00e1i v\u00e0 an to\u00e0n khi b\u1ea1n th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c tr\u00ean s\u00e0n. Th\u1ea3m c\u0169ng gi\u00fap b\u1ea3o v\u1ec7 c\u1ed9t s\u1ed1ng v\u00e0 h\u1ed7 tr\u1ee3 c\u01a1 th\u1ec3 kh\u00f4ng b\u1ecb tr\u01a1n tr\u01b0\u1ee3t trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n.<\/li>\n<li>\n<p style=\"text-align: justify;\"><strong>Ch\u1ecdn trang ph\u1ee5c tho\u1ea3i m\u00e1i<\/strong>: \u0110\u1ea3m b\u1ea3o trang ph\u1ee5c b\u1ea1n m\u1eb7c khi t\u1eadp luy\u1ec7n l\u00e0 \u0111\u1ed3 th\u1ea5m h\u00fat m\u1ed3 h\u00f4i t\u1ed1t v\u00e0 kh\u00f4ng c\u1ea3n tr\u1edf v\u1eadn \u0111\u1ed9ng. M\u1ed9t b\u1ed9 \u0111\u1ed3 tho\u1ea3i m\u00e1i, co gi\u00e3n gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c m\u00e0 kh\u00f4ng lo b\u1ecb v\u01b0\u1edbng v\u00edu.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">{{{infobox}}} <strong>&gt;&gt; Kh\u00e1m ph\u00e1 ngay: <\/strong><a href=\"https:\/\/www.coolmate.me\/blog\/nhung-bai-tap-giam-mo-bung-cho-nam-hieu-qua-1596\">21 b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng cho nam hi\u1ec7u qu\u1ea3 nh\u1ea5t<\/a> {{{\/infobox}}}<\/p>\n<h2><strong id=\"docs-internal-guid-1a2e5cef-7fff-2e15-7b53-b437923f0bf8\">9 B\u00e0i t\u1eadp c\u01a1 b\u1ee5ng v\u1edbi t\u1ea1 \u0111\u01a1n hi\u1ec7u qu\u1ea3 nh\u1ea5t<\/strong><\/h2>\n<h3><strong><strong id=\"docs-internal-guid-84360f22-7fff-378d-b6e5-d80cecd42ead\">G\u1eadp b\u1ee5ng v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Crunch)<\/strong><\/strong><\/h3>\n<p style=\"text-align: justify;\"><strong>T\u00e1c d\u1ee5ng<\/strong>: \u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp c\u01a1 b\u1ea3n nh\u01b0ng c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3 \u0111\u1ec3 l\u00e0m s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng tr\u00ean v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u1ed1t l\u00f5i. G\u1eadp b\u1ee5ng v\u1edbi t\u1ea1 \u0111\u01a1n gi\u00fap b\u1ea1n gi\u1ea3m m\u1ee1 v\u00f9ng b\u1ee5ng v\u00e0 t\u0103ng s\u1ef1 \u1ed5n \u0111\u1ecbnh cho to\u00e0n b\u1ed9 c\u01a1 th\u1ec3.<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/mceclip2_10.jpg\" alt=\"G\u1eadp b\u1ee5ng v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Crunch)\" width=\"1200\" height=\"900\" \/><\/p>\n<p style=\"text-align: center;\"><em>G\u1eadp b\u1ee5ng v\u1edbi t\u1ea1 \u0111\u01a1n <\/em><em>(Dumbbell Crunch)<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>H\u01b0\u1edbng d\u1eabn t\u1eadp<\/strong>:<\/p>\n<ul>\n<li style=\"text-align: justify;\">N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, ch\u00e2n co l\u1ea1i v\u00e0 gi\u1eef t\u1ea1 \u0111\u01a1n \u1edf ph\u00eda tr\u01b0\u1edbc ng\u1ef1c b\u1eb1ng c\u1ea3 hai tay.<\/li>\n<li style=\"text-align: justify;\">S\u1eed d\u1ee5ng c\u01a1 b\u1ee5ng \u0111\u1ec3 n\u00e2ng ph\u1ea7n tr\u00ean c\u01a1 th\u1ec3 l\u00ean, \u0111\u1ea3m b\u1ea3o l\u01b0ng d\u01b0\u1edbi v\u1eabn gi\u1eef nguy\u00ean v\u1ecb tr\u00ed tr\u00ean m\u1eb7t s\u00e0n. Khi n\u00e2ng ng\u01b0\u1eddi l\u00ean, gi\u1eef cho c\u1ed5 v\u00e0 c\u1eb1m c\u00e1ch xa ng\u1ef1c, tr\u00e1nh c\u0103ng th\u1eb3ng \u1edf c\u1ed5.<\/li>\n<li style=\"text-align: justify;\">T\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u, gi\u1eef cho c\u01a1 b\u1ee5ng c\u0103ng v\u00e0 ki\u1ec3m so\u00e1t \u0111\u1ed9ng t\u00e1c trong su\u1ed1t qu\u00e1 tr\u00ecnh.<\/li>\n<li style=\"text-align: justify;\">L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c t\u1eeb 12-15 l\u1ea7n cho m\u1ed7i set.<\/li>\n<\/ul>\n<p><strong>L\u01b0u \u00fd<\/strong>: \u0110\u1eebng \u0111\u1ec3 l\u01b0ng d\u01b0\u1edbi cong khi b\u1ea1n n\u00e2ng ng\u01b0\u1eddi l\u00ean. H\u00e3y ch\u1eafc ch\u1eafn s\u1eed d\u1ee5ng c\u01a1 b\u1ee5ng \u0111\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c, thay v\u00ec k\u00e9o c\u1ed5 ho\u1eb7c d\u00f9ng tay qu\u00e1 nhi\u1ec1u.<\/p>\n<h3><strong id=\"docs-internal-guid-44dada8d-7fff-7c43-25a2-47a6fcfcc647\">G\u1eadp b\u1ee5ng ch\u00e9o v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Oblique Crunch)<\/strong><\/h3>\n<p style=\"text-align: justify;\"><strong>T\u00e1c d\u1ee5ng<\/strong>: B\u00e0i t\u1eadp n\u00e0y gi\u00fap l\u00e0m s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng hai b\u00ean (c\u01a1 xi\u00ean), t\u1ea1o \u0111\u01b0\u1eddng cong eo thon g\u1ecdn. N\u00f3 c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 t\u0103ng s\u1ee9c m\u1ea1nh cho c\u01a1 b\u1ee5ng ch\u00e9o.<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/mceclip0_92.jpg\" alt=\"G\u1eadp b\u1ee5ng ch\u00e9o v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Oblique Crunch)\" width=\"1200\" height=\"900\" \/><\/p>\n<p style=\"text-align: center;\"><em>G\u1eadp b\u1ee5ng ch\u00e9o v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Oblique Crunch)<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>H\u01b0\u1edbng d\u1eabn t\u1eadp<\/strong>:<\/p>\n<ul style=\"text-align: justify;\">\n<li>N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, gi\u1eef t\u1ea1 \u0111\u01a1n b\u1eb1ng c\u1ea3 hai tay v\u00e0 ch\u00e2n co l\u1ea1i, \u0111\u1eb7t b\u00e0n ch\u00e2n ph\u1eb3ng tr\u00ean m\u1eb7t \u0111\u1ea5t.<\/li>\n<li>S\u1eed d\u1ee5ng c\u01a1 b\u1ee5ng \u0111\u1ec3 n\u00e2ng ng\u01b0\u1eddi l\u00ean, xoay th\u00e2n ng\u01b0\u1eddi sang b\u00ean ph\u1ea3i v\u00e0 \u0111\u1ed3ng th\u1eddi n\u00e2ng ch\u00e2n tr\u00e1i l\u00ean, \u0111\u01b0a khu\u1ef7u tay ph\u1ea3i v\u1ec1 ph\u00eda \u0111\u1ea7u g\u1ed1i tr\u00e1i.<\/li>\n<li>Quay l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u v\u00e0 l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c sang b\u00ean tr\u00e1i, n\u00e2ng khu\u1ef7u tay tr\u00e1i v\u1ec1 ph\u00eda \u0111\u1ea7u g\u1ed1i ph\u1ea3i.<\/li>\n<li>Th\u1ef1c hi\u1ec7n t\u1eeb 12-15 l\u1ea7n cho m\u1ed7i b\u00ean, t\u00f9y v\u00e0o kh\u1ea3 n\u0103ng c\u1ee7a b\u1ea1n.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>L\u01b0u \u00fd<\/strong>: Khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c, c\u1ed1 g\u1eafng kh\u00f4ng \u0111\u1ec3 c\u1ed5 b\u1ecb c\u0103ng. H\u00e3y ch\u1eafc ch\u1eafn r\u1eb1ng b\u1ea1n xoay th\u00e2n ng\u01b0\u1eddi ch\u1ee9 kh\u00f4ng ch\u1ec9 d\u00f9ng tay k\u00e9o, \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a cho c\u01a1 b\u1ee5ng ch\u00e9o.<\/p>\n<p style=\"text-align: justify;\">{{{infobox}}}<em>&gt;&gt;&gt; Tham kh\u1ea3o <a title=\"qu\u1ea7n \u00e1o th\u1ec3 thao n\u1eef\" href=\"https:\/\/www.coolmate.me\/collection\/the-thao-chung-nu\" target=\"_blank\" rel=\"nofollow noopener\">qu\u1ea7n \u00e1o th\u1ec3 thao n\u1eef<\/a> ch\u1ea5t l\u01b0\u1ee3ng Coolmate m\u1edbi ra m\u1eaft<\/em> {{{\/infobox}}}<\/p>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 6831d67f18580077f5602eee,67c066e03217214d027c383a {{{\/productpreview_grid}}}<\/p>\n<h3 style=\"text-align: justify;\"><strong id=\"docs-internal-guid-d3b30a88-7fff-a944-6687-0f5779ea308f\">N\u00e2ng ch\u00e2n v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Leg Raise)<\/strong><\/h3>\n<p style=\"text-align: justify;\"><strong>T\u00e1c d\u1ee5ng<\/strong>: B\u00e0i t\u1eadp n\u00e0y gi\u00fap l\u00e0m s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng d\u01b0\u1edbi, m\u1ed9t v\u00f9ng kh\u00f3 luy\u1ec7n t\u1eadp \u0111\u1ed1i v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi. N\u00e2ng ch\u00e2n v\u1edbi t\u1ea1 \u0111\u01a1n kh\u00f4ng ch\u1ec9 gi\u1ea3m m\u1ee1 v\u00f9ng b\u1ee5ng d\u01b0\u1edbi m\u00e0 c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/mceclip1_86.jpg\" alt=\"N\u00e2ng ch\u00e2n v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Leg Raise)\" width=\"1200\" height=\"900\" \/><\/p>\n<p style=\"text-align: center;\"><em>N\u00e2ng ch\u00e2n v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Leg Raise)<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>H\u01b0\u1edbng d\u1eabn t\u1eadp<\/strong>:<\/p>\n<ul style=\"text-align: justify;\">\n<li>N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, gi\u1eef m\u1ed9t t\u1ea1 \u0111\u01a1n b\u1eb1ng hai tay v\u00e0 \u0111\u1eb7t t\u1ea1 l\u00ean ph\u1ea7n \u0111\u00f9i g\u1ea7n g\u1ed1i.<\/li>\n<li>Du\u1ed7i th\u1eb3ng ch\u00e2n v\u00e0 t\u1eeb t\u1eeb n\u00e2ng ch\u00fang l\u00ean, gi\u1eef cho ch\u00e2n th\u1eb3ng v\u00e0 c\u01a1 b\u1ee5ng lu\u00f4n c\u0103ng.<\/li>\n<li>Khi ch\u00e2n g\u1ea7n \u0111\u1ea1t g\u00f3c 90 \u0111\u1ed9 v\u1edbi s\u00e0n, d\u1eebng l\u1ea1i v\u00e0 t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng, gi\u1eef cho c\u01a1 th\u1ec3 \u1ed5n \u0111\u1ecbnh.<\/li>\n<li>H\u00e3y l\u00e0m \u0111\u1ed9ng t\u00e1c t\u1eeb 12-15 l\u1ea7n trong m\u1ed7i set, c\u1ed1 g\u1eafng gi\u1eef ch\u00e2n kh\u00f4ng ch\u1ea1m \u0111\u1ea5t khi h\u1ea1 xu\u1ed1ng.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>L\u01b0u \u00fd<\/strong>: \u0110\u1ea3m b\u1ea3o l\u01b0ng d\u01b0\u1edbi kh\u00f4ng b\u1ecb cong khi n\u00e2ng ch\u00e2n. N\u1ebfu c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng \u1edf v\u00f9ng l\u01b0ng d\u01b0\u1edbi, h\u00e3y \u0111\u1eb7t tay d\u01b0\u1edbi m\u00f4ng \u0111\u1ec3 h\u1ed7 tr\u1ee3 th\u00eam.<\/p>\n<p style=\"text-align: justify;\">{{{infobox}}} <strong>&gt;&gt; Xem th\u00eam: <\/strong><a href=\"https:\/\/www.coolmate.me\/blog\/giam-mo-dui-4632\">Gi\u1ea3m m\u1ee1 \u0111\u00f9i: Nguy\u00ean nh\u00e2n v\u00e0 11 c\u00e1ch gi\u1ea3m m\u1ee1 \u0111\u00f9i hi\u1ec7u qu\u1ea3 nh\u1ea5t<\/a> {{{\/infobox}}}<\/p>\n<h3 style=\"text-align: justify;\"><strong id=\"docs-internal-guid-77553fb9-7fff-2f5a-e6e7-158b23d168f0\">G\u1eadp ng\u01b0\u1eddi ch\u1eef V v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell V-Up)<\/strong><\/h3>\n<p style=\"text-align: justify;\"><strong>T\u00e1c d\u1ee5ng<\/strong>: B\u00e0i t\u1eadp n\u00e0y gi\u00fap l\u00e0m s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng tr\u00ean v\u00e0 b\u1ee5ng d\u01b0\u1edbi, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t v\u00e0 s\u1ee9c m\u1ea1nh c\u1ed1t l\u00f5i. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp to\u00e0n di\u1ec7n cho v\u00f9ng b\u1ee5ng.<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/mceclip2_65.jpg\" alt=\"G\u1eadp ng\u01b0\u1eddi ch\u1eef V v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell V-Up)\" width=\"1200\" height=\"900\" \/><\/p>\n<p style=\"text-align: center;\"><em>G\u1eadp ng\u01b0\u1eddi ch\u1eef V v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell V-Up)<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>H\u01b0\u1edbng d\u1eabn t\u1eadp<\/strong>:<\/p>\n<ul style=\"text-align: justify;\">\n<li>N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, gi\u1eef t\u1ea1 \u0111\u01a1n b\u1eb1ng hai tay, ch\u00e2n du\u1ed7i th\u1eb3ng v\u00e0 c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n.<\/li>\n<li>D\u00f9ng c\u01a1 b\u1ee5ng \u0111\u1ec3 n\u00e2ng ph\u1ea7n tr\u00ean c\u01a1 th\u1ec3 v\u00e0 ch\u00e2n l\u00ean, t\u1ea1o th\u00e0nh h\u00ecnh ch\u1eef V.<\/li>\n<li>C\u1ed1 g\u1eafng gi\u1eef t\u1ea1 \u0111\u01a1n tr\u00ean tay khi n\u00e2ng ng\u01b0\u1eddi l\u00ean v\u00e0 th\u1eb3ng l\u01b0ng.<\/li>\n<li>T\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng v\u00e0 l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c t\u1eeb 12-15 l\u1ea7n cho m\u1ed7i set.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>L\u01b0u \u00fd<\/strong>: \u0110\u1ea3m b\u1ea3o l\u01b0ng kh\u00f4ng b\u1ecb cong khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c. N\u00ean th\u1ef1c hi\u1ec7n m\u1ed9t c\u00e1ch ch\u1eadm r\u00e3i v\u00e0 c\u00f3 ki\u1ec3m so\u00e1t \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n<h3 style=\"text-align: justify;\"><strong id=\"docs-internal-guid-33a3cf11-7fff-238a-df1b-1545d66985b9\">Nghi\u00eang ng\u01b0\u1eddi v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Side Bend)<\/strong><\/h3>\n<p style=\"text-align: justify;\"><strong>T\u00e1c d\u1ee5ng<\/strong>: B\u00e0i t\u1eadp n\u00e0y gi\u00fap ph\u00e1t tri\u1ec3n c\u01a1 b\u1ee5ng hai b\u00ean, l\u00e0m s\u0103n ch\u1eafc v\u00f9ng eo v\u00e0 gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3. N\u00f3 c\u0169ng gi\u00fap c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 s\u1ef1 linh ho\u1ea1t.<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/mceclip6_94.jpg\" alt=\"Nghi\u00eang ng\u01b0\u1eddi v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Side Bend)\" width=\"1200\" height=\"900\" \/><\/p>\n<p style=\"text-align: center;\"><em>Nghi\u00eang ng\u01b0\u1eddi v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Side Bend)<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>H\u01b0\u1edbng d\u1eabn t\u1eadp<\/strong>:<\/p>\n<ul style=\"text-align: justify;\">\n<li>\u0110\u1ee9ng th\u1eb3ng, gi\u1eef t\u1ea1 \u0111\u01a1n b\u1eb1ng m\u1ed9t tay v\u00e0 tay kia \u0111\u1eb7t \u1edf h\u00f4ng ho\u1eb7c du\u1ed7i th\u1eb3ng.<\/li>\n<li>T\u1eeb t\u1eeb nghi\u00eang ng\u01b0\u1eddi sang m\u1ed9t b\u00ean, gi\u1eef t\u1ea1 g\u1ea7n s\u00e1t c\u01a1 th\u1ec3, c\u1ea3m nh\u1eadn c\u01a1 b\u1ee5ng hai b\u00ean c\u0103ng l\u00ean.<\/li>\n<li>Quay l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u v\u00e0 l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c cho b\u00ean c\u00f2n l\u1ea1i.<\/li>\n<li>Th\u1ef1c hi\u1ec7n t\u1eeb 12-15 l\u1ea7n cho m\u1ed7i b\u00ean.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>L\u01b0u \u00fd<\/strong>: Kh\u00f4ng nghi\u00eang ng\u01b0\u1eddi qu\u00e1 m\u1ee9c \u0111\u1ec3 tr\u00e1nh \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng. H\u00e3y \u0111\u1ea3m b\u1ea3o th\u00e2n tr\u00ean c\u1ee7a b\u1ea1n lu\u00f4n th\u1eb3ng v\u00e0 kh\u00f4ng b\u1ecb cong khi th\u1ef1c hi\u1ec7n.<\/p>\n<h3 style=\"text-align: justify;\"><strong id=\"docs-internal-guid-056061cf-7fff-42b4-c494-5c13e9db7373\">Xoay ng\u01b0\u1eddi v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Russian Twist)<\/strong><\/h3>\n<p style=\"text-align: justify;\"><strong>T\u00e1c d\u1ee5ng<\/strong>: B\u00e0i t\u1eadp n\u00e0y l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 l\u00e0m s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 xi\u00ean, gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t v\u00e0 \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3.<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/mceclip3_91.jpg\" alt=\"Xoay ng\u01b0\u1eddi v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Russian Twist)\" width=\"1200\" height=\"900\" \/><\/p>\n<p style=\"text-align: center;\"><em>Xoay ng\u01b0\u1eddi v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Russian Twist)<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>H\u01b0\u1edbng d\u1eabn t\u1eadp<\/strong>:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Ng\u1ed3i tr\u00ean s\u00e0n, gi\u1eef t\u1ea1 \u0111\u01a1n b\u1eb1ng hai tay v\u00e0 n\u00e2ng ch\u00e2n l\u00ean kh\u1ecfi s\u00e0n, t\u1ea1o m\u1ed9t g\u00f3c kho\u1ea3ng 45 \u0111\u1ed9 v\u1edbi m\u1eb7t \u0111\u1ea5t.<\/li>\n<li>Xoay th\u00e2n ng\u01b0\u1eddi sang tr\u00e1i v\u00e0 ph\u1ea3i, m\u1ed7i l\u1ea7n xoay tay gi\u1eef t\u1ea1 \u0111\u01a1n sang b\u00ean t\u01b0\u01a1ng \u1ee9ng.<\/li>\n<li>L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c t\u1eeb 20-30 l\u1ea7n m\u1ed7i b\u00ean, gi\u1eef nh\u1ecbp \u0111\u1ed9 \u0111\u1ec1u \u0111\u1eb7n v\u00e0 ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>L\u01b0u \u00fd<\/strong>: \u0110\u1ea3m b\u1ea3o l\u01b0ng lu\u00f4n th\u1eb3ng v\u00e0 kh\u00f4ng b\u1ecb cong khi th\u1ef1c hi\u1ec7n. T\u1eadp trung v\u00e0o vi\u1ec7c xoay c\u01a1 th\u1ec3 t\u1eeb v\u00f9ng b\u1ee5ng thay v\u00ec ch\u1ec9 xoay tay.<\/p>\n<p style=\"text-align: justify;\">{{{productpreview_grid title=&#8221;&#8221;}}} 6768d221d40ee82491517770,6724426cee8c3014ba3921d1 {{{\/productpreview_grid}}}<\/p>\n<h3 style=\"text-align: justify;\"><strong id=\"docs-internal-guid-c0cf88cc-7fff-c42e-014c-87636ded3c49\">Plank v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Plank)<\/strong><\/h3>\n<p style=\"text-align: justify;\"><strong>T\u00e1c d\u1ee5ng<\/strong>: B\u00e0i t\u1eadp n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng, c\u01a1 l\u01b0ng v\u00e0 c\u00e1nh tay, gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh to\u00e0n di\u1ec7n cho c\u01a1 th\u1ec3. Plank v\u1edbi t\u1ea1 \u0111\u01a1n l\u00e0 b\u00e0i t\u1eadp l\u00fd t\u01b0\u1edfng cho nh\u1eefng ai mu\u1ed1n t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3.<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/mceclip8_17.jpg\" alt=\"Plank v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Plank)\" width=\"1200\" height=\"900\" \/><\/p>\n<p style=\"text-align: center;\"><em>Plank v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Plank)<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>H\u01b0\u1edbng d\u1eabn t\u1eadp<\/strong>:<\/p>\n<ul style=\"text-align: justify;\">\n<li>V\u00e0o t\u01b0 th\u1ebf plank, m\u1ed7i tay gi\u1eef m\u1ed9t t\u1ea1 \u0111\u01a1n. C\u01a1 th\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn ch\u00e2n.<\/li>\n<li>Gi\u1eef t\u01b0 th\u1ebf plank trong v\u00f2ng 30-60 gi\u00e2y, duy tr\u00ec c\u01a1 th\u1ec3 th\u1eb3ng v\u00e0 c\u1ed1 g\u1eafng kh\u00f4ng \u0111\u1ec3 h\u00f4ng b\u1ecb h\u1ea1 th\u1ea5p hay \u0111\u1ea9y l\u00ean qu\u00e1 cao.<\/li>\n<li>Khi \u0111\u00e3 quen, b\u1ea1n c\u00f3 th\u1ec3 th\u1eed t\u0103ng th\u1eddi gian gi\u1eef plank \u0111\u1ec3 n\u00e2ng cao \u0111\u1ed9 kh\u00f3.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>L\u01b0u \u00fd<\/strong>: Gi\u1eef c\u1ed5 v\u00e0 l\u01b0ng \u1edf m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng khi th\u1ef1c hi\u1ec7n, kh\u00f4ng \u0111\u1ec3 \u0111\u1ea7u h\u01b0\u1edbng l\u00ean ho\u1eb7c xu\u1ed1ng qu\u00e1 nhi\u1ec1u. \u0110\u1ea3m b\u1ea3o b\u1ee5ng lu\u00f4n si\u1ebft ch\u1eb7t \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng.<\/p>\n<h3 style=\"text-align: justify;\"><strong id=\"docs-internal-guid-5d195ad8-7fff-bbc9-f8f0-a22506c16e1b\">Leo n\u00fai v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Mountain Climber)<\/strong><\/h3>\n<p style=\"text-align: justify;\"><strong>T\u00e1c d\u1ee5ng<\/strong>: B\u00e0i t\u1eadp n\u00e0y gi\u00fap l\u00e0m s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng, \u0111\u1ed3ng th\u1eddi t\u0103ng s\u1ee9c b\u1ec1n v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng \u0111\u1ed1t m\u1ee1 to\u00e0n th\u00e2n. N\u00f3 r\u1ea5t ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh ch\u00f3ng.<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/mceclip9_93.jpg\" alt=\"Leo n\u00fai v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Mountain Climber)\" width=\"1200\" height=\"900\" \/><\/p>\n<p style=\"text-align: center;\"><em>Leo n\u00fai v\u1edbi t\u1ea1 \u0111\u01a1n (Dumbbell Mountain Climber)<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>H\u01b0\u1edbng d\u1eabn t\u1eadp<\/strong>:<\/p>\n<ul style=\"text-align: justify;\">\n<li>V\u00e0o t\u01b0 th\u1ebf plank, m\u1ed7i tay gi\u1eef m\u1ed9t t\u1ea1 \u0111\u01a1n.<\/li>\n<li>\u0110\u01b0a \u0111\u1ea7u g\u1ed1i t\u1eebng ch\u00e2n v\u1ec1 ph\u00eda ng\u1ef1c theo chuy\u1ec3n \u0111\u1ed9ng gi\u1ed1ng nh\u01b0 leo n\u00fai, gi\u1eef t\u1ea1 \u1ed5n \u0111\u1ecbnh.<\/li>\n<li>Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c nhanh ch\u00f3ng, nh\u01b0ng v\u1eabn gi\u1eef c\u01a1 th\u1ec3 \u1ed5n \u0111\u1ecbnh v\u00e0 ki\u1ec3m so\u00e1t nh\u1ecbp \u0111\u1ed9.<\/li>\n<li>L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c t\u1eeb 30 gi\u00e2y \u0111\u1ebfn 1 ph\u00fat t\u00f9y v\u00e0o kh\u1ea3 n\u0103ng.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>L\u01b0u \u00fd<\/strong>: \u0110\u1ea3m b\u1ea3o th\u00e2n tr\u00ean lu\u00f4n \u1ed5n \u0111\u1ecbnh v\u00e0 kh\u00f4ng \u0111\u1ec3 h\u00f4ng qu\u00e1 cao. T\u1eadp trung v\u00e0o vi\u1ec7c th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c nhanh m\u00e0 v\u1eabn \u0111\u1ea3m b\u1ea3o s\u1ef1 ki\u1ec3m so\u00e1t.<\/p>\n<h2 style=\"text-align: justify;\">L\u1eddi k\u1ebft<\/h2>\n<p style=\"text-align: justify;\"><strong>T\u1eadp b\u1ee5ng v\u1edbi t\u1ea1 \u0111\u01a1n<\/strong> kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u00f3 c\u01a1 b\u1ee5ng r\u00f5 n\u00e9t m\u00e0 c\u00f2n t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh to\u00e0n di\u1ec7n cho v\u00f9ng core. Vi\u1ec7c ki\u00ean tr\u00ec t\u1eadp luy\u1ec7n c\u00f9ng k\u1ef9 thu\u1eadt chu\u1ea9n x\u00e1c s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ea1t k\u1ebft qu\u1ea3 mong mu\u1ed1n nhanh ch\u00f3ng v\u00e0 an to\u00e0n. \u0110\u1eebng qu\u00ean l\u1eafng nghe c\u01a1 th\u1ec3, \u0111i\u1ec1u ch\u1ec9nh m\u1ee9c t\u1ea1 v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp ph\u00f9 h\u1ee3p \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a hi\u1ec7u qu\u1ea3.<\/p>\n<p style=\"text-align: justify;\">\u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau h\u00ecnh th\u1ec3 t\u1ed1t nh\u1ea5t, h\u00e3y k\u1ebft h\u1ee3p luy\u1ec7n t\u1eadp v\u1edbi ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng khoa h\u1ecdc v\u00e0 ngh\u1ec9 ng\u01a1i h\u1ee3p l\u00fd. N\u1ebfu b\u1ea1n th\u1ea5y b\u00e0i vi\u1ebft h\u1eefu \u00edch, h\u00e3y theo d\u00f5i <strong><a href=\"https:\/\/www.coolmate.me\/blog\">Coolblog<\/a><\/strong> \u0111\u1ec3 c\u1eadp nh\u1eadt th\u00eam nhi\u1ec1u b\u00e0i t\u1eadp th\u00fa v\u1ecb, gi\u00fap h\u00e0nh tr\u00ecnh t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n ng\u00e0y c\u00e0ng hi\u1ec7u qu\u1ea3!<\/p>\n<p style=\"text-align: justify;\">{{{infobox}}}<\/p>\n<p style=\"text-align: justify;\"><strong>&gt; &gt; Xem th\u00eam<\/strong><\/p>\n<p><a href=\"https:\/\/www.coolmate.me\/blog\/cac-bai-tap-chan-tai-nha-cho-nam-252\">15 B\u00e0i t\u1eadp ch\u00e2n t\u1ea1i nh\u00e0 cho nam c\u1ef1c k\u00ec hi\u1ec7u qu\u1ea3 ch\u00e0ng n\u00ean bi\u1ebft<\/a><\/p>\n<p><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\u00e3n c\u01a1 sau khi t\u1eadp? Nh\u1eefng l\u1ee3i \u00edch c\u1ee7a gi\u00e3n c\u01a1<\/a><\/p>\n<p><a href=\"https:\/\/www.coolmate.me\/blog\/chay-bo-tai-cho-1453\">Ch\u1ea1y b\u1ed9 t\u1ea1i ch\u1ed7 &#8211; C\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m m\u1ee1 b\u1ee5ng, gi\u1ea3m c\u00e2n nh\u01b0 l\u1eddi \u0111\u1ed3n?<\/a><\/p>\n<p style=\"text-align: justify;\">{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n \u0111ang t\u00ecm ki\u1ebfm m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 x\u00e2y d\u1ef1ng c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc?T\u1eadp b\u1ee5ng v\u1edbi t\u1ea1 \u0111\u01a1n l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi gi\u00fap b\u1ea1n t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh core, c\u1ea3i thi\u1ec7n s\u1ef1 d\u1ebbo dai v\u00e0 h\u1ed7 tr\u1ee3 \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3. Kh\u00f4ng ch\u1ec9 d\u00e0nh cho ng\u01b0\u1eddi t\u1eadp chuy\u00ean nghi\u1ec7p, ph\u01b0\u01a1ng ph\u00e1p&#8230;<\/p>\n","protected":false},"author":12,"featured_media":18976,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[39,41],"tags":[],"class_list":["post-5637","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gym","category-tips-the-hinh"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5637","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\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=5637"}],"version-history":[{"count":2,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5637\/revisions"}],"predecessor-version":[{"id":38611,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5637\/revisions\/38611"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/18976"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=5637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=5637"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=5637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}