{"id":5708,"date":"2025-02-17T14:06:13","date_gmt":"2025-02-17T07:06:13","guid":{"rendered":"https:\/\/blog.coolmate.me\/nen-tap-ta-tay-bao-nhieu-kg-10-bai-tap-voi-ta-10kg-cuc-hieu-qua-5042-5708"},"modified":"2025-12-05T22:50:34","modified_gmt":"2025-12-05T15:50:34","slug":"nen-tap-ta-tay-bao-nhieu-kg-10-bai-tap-voi-ta-10kg-cuc-hieu-qua-5042","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/nen-tap-ta-tay-bao-nhieu-kg-10-bai-tap-voi-ta-10kg-cuc-hieu-qua-5042","title":{"rendered":"N\u00ean t\u1eadp t\u1ea1 tay bao nhi\u00eau kg? 10 b\u00e0i t\u1eadp v\u1edbi t\u1ea1 10kg c\u1ef1c hi\u1ec7u qu\u1ea3"},"content":{"rendered":"

Khi b\u1eaft \u0111\u1ea7u t\u1eadp t\u1ea1, m\u1ed9t trong nh\u1eefng c\u00e2u h\u1ecfi ph\u1ed5 bi\u1ebfn m\u00e0 m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u th\u1eafc m\u1eafc l\u00e0: “N\u00ean t\u1eadp t\u1ea1 tay bao nhi\u00eau kg?” L\u1ef1a ch\u1ecdn m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 m\u00e0 c\u00f2n b\u1ea3o v\u1ec7 c\u01a1 th\u1ec3 kh\u1ecfi nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. B\u00e0i vi\u1ebft n\u00e0y, Coolmate<\/a><\/strong> s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 c\u00e1ch ch\u1ecdn m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p v\u00e0 gi\u1edbi thi\u1ec7u 10 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 v\u1edbi t\u1ea1 10kg. Gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t trong vi\u1ec7c t\u0103ng c\u01a1, si\u1ebft c\u01a1 hay c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n.<\/p>\n

C\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p<\/h2>\n

1. M\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n<\/h3>\n

M\u1ed7i ng\u01b0\u1eddi s\u1ebd c\u00f3 m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n kh\u00e1c nhau, v\u00e0 \u0111i\u1ec1u n\u00e0y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ee9c t\u1ea1 b\u1ea1n ch\u1ecdn. N\u1ebfu b\u1ea1n mu\u1ed1n t\u0103ng c\u01a1, b\u1ea1n s\u1ebd c\u1ea7n t\u1ea1 n\u1eb7ng \u0111\u1ec3 t\u1ea1o ra \u00e1p l\u1ef1c t\u1ed1i \u0111a cho c\u01a1 b\u1eafp. \u0110\u1ed1i v\u1edbi vi\u1ec7c si\u1ebft c\u01a1, m\u1ee9c t\u1ea1 nh\u1eb9 h\u01a1n s\u1ebd gi\u00fap b\u1ea1n t\u1eadp trung v\u00e0o vi\u1ec7c duy tr\u00ec c\u01a1 b\u1eafp, c\u00f2n n\u1ebfu m\u1ee5c ti\u00eau l\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n, b\u1ea1n s\u1ebd ch\u1ecdn t\u1ea1 nh\u1eb9 v\u00e0 th\u1ef1c hi\u1ec7n nhi\u1ec1u rep h\u01a1n \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

\"T\u00f9y<\/p>\n

T\u00f9y theo m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n m\u00e0 l\u1ef1a ch\u1ecdn m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p<\/em><\/p>\n

2. Tr\u00ecnh \u0111\u1ed9 t\u1eadp luy\u1ec7n<\/h3>\n

M\u1ee9c t\u1ea1 b\u1ea1n ch\u1ecdn c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o tr\u00ecnh \u0111\u1ed9 c\u1ee7a b\u1ea1n. Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u c\u00f3 th\u1ec3 c\u1ea7n s\u1eed d\u1ee5ng m\u1ee9c t\u1ea1 nh\u1eb9 \u0111\u1ec3 l\u00e0m quen v\u1edbi c\u00e1c b\u00e0i t\u1eadp v\u00e0 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng. Nh\u1eefng ng\u01b0\u1eddi \u1edf tr\u00ecnh \u0111\u1ed9 trung c\u1ea5p c\u00f3 th\u1ec3 t\u0103ng m\u1ee9c t\u1ea1 \u0111\u1ec3 n\u00e2ng cao hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n. C\u00f2n v\u1edbi ng\u01b0\u1eddi n\u00e2ng cao, t\u1ea1 n\u1eb7ng s\u1ebd l\u00e0 c\u00f4ng c\u1ee5 t\u1ed1i \u01b0u \u0111\u1ec3 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp.<\/p>\n

3. Nh\u00f3m c\u01a1 t\u1eadp luy\u1ec7n<\/h3>\n

K\u00edch th\u01b0\u1edbc v\u00e0 s\u1ee9c m\u1ea1nh c\u1ee7a nh\u00f3m c\u01a1 c\u0169ng quy\u1ebft \u0111\u1ecbnh m\u1ee9c t\u1ea1 b\u1ea1n n\u00ean s\u1eed d\u1ee5ng. C\u00e1c nh\u00f3m c\u01a1 l\u1edbn nh\u01b0 ch\u00e2n, ng\u1ef1c, l\u01b0ng c\u00f3 th\u1ec3 ch\u1ecbu \u0111\u1ef1ng t\u1ea1 n\u1eb7ng h\u01a1n. Trong khi c\u00e1c nh\u00f3m c\u01a1 nh\u1ecf nh\u01b0 tay, vai s\u1ebd y\u00eau c\u1ea7u m\u1ee9c t\u1ea1 nh\u1eb9 h\u01a1n \u0111\u1ec3 tr\u00e1nh c\u0103ng c\u01a1 qu\u00e1 m\u1ee9c v\u00e0 \u0111\u1ea3m b\u1ea3o an to\u00e0n.<\/p>\n

\"Ph\u1ee5<\/p>\n

Ph\u1ee5 thu\u1ed9c v\u00e0o nh\u00f3m c\u01a1 m\u00e0 l\u1ef1a ch\u1ecdn m\u1ee9c t\u1ea1 th\u00edch h\u1ee3p<\/em><\/p>\n

{{{infobox}}} >> Xem th\u00eam:<\/strong> 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<\/a> {{{\/infobox}}}<\/p>\n

{{{infobox}}} >> Kh\u00e1m ph\u00e1 ngay c\u00e1c m\u1eabu \u00e1o th\u1ec3 thao n\u1eef<\/a> th\u1ea5m h\u00fat m\u1ed3 h\u00f4i v\u01b0\u1ee3t tr\u1ed9i cho nhi\u1ec1u m\u00f4n th\u1ec3 thao t\u1ea1i Coolmate!{{{\/infobox}}}<\/p>\n

{{{productpreview_list title=””}}}6858c22bc5ca2d69d035b8e1,68fcfb5c07a2953780170483,6830ab3cfd10b7302d1bdc6c {{{\/productpreview_list}}}<\/p>\n

Nam v\u00e0 n\u1eef n\u00ean t\u1eadp t\u1ea1 tay bao nhi\u00eau kg?<\/h2>\n

1. B\u1ea3ng so s\u00e1nh m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p theo tr\u00ecnh \u0111\u1ed9 & nh\u00f3m c\u01a1<\/h3>\n
\n\n\n\n\n<\/colgroup>\n\n\n\n\n\n
\n

Tr\u00ecnh \u0111\u1ed9<\/strong><\/p>\n<\/td>\n

\n

Nh\u00f3m c\u01a1 nh\u1ecf (tay, vai)<\/strong><\/p>\n<\/td>\n

\n

Nh\u00f3m c\u01a1 l\u1edbn (ch\u00e2n, l\u01b0ng, ng\u1ef1c)<\/strong><\/p>\n<\/td>\n<\/tr>\n

\n

Ng\u01b0\u1eddi m\u1edbi<\/p>\n<\/td>\n

\n

Nam: 3-5kg \u2013 N\u1eef: 1-3kg<\/p>\n<\/td>\n

\n

Nam: 6-10kg \u2013 N\u1eef: 4-7kg<\/p>\n<\/td>\n<\/tr>\n

\n

Trung c\u1ea5p<\/p>\n<\/td>\n

\n

Nam: 6-10kg \u2013 N\u1eef: 4-6kg<\/p>\n<\/td>\n

\n

Nam: 11-15kg \u2013 N\u1eef: 8-10kg<\/p>\n<\/td>\n<\/tr>\n

\n

N\u00e2ng cao<\/p>\n<\/td>\n

\n

Nam: 12kg+ \u2013 N\u1eef: 7kg+<\/p>\n<\/td>\n

\n

Nam: 16kg+ \u2013 N\u1eef: 11kg+<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

B\u1ea3ng h\u01b0\u1edbng d\u1eabn m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng tr\u00ecnh \u0111\u1ed9 v\u00e0 nh\u00f3m c\u01a1 \u0111\u1ec3 b\u1ea1n d\u1ec5 d\u00e0ng ch\u1ecdn l\u1ef1a khi t\u1eadp luy\u1ec7n.<\/em><\/p>\n

2. H\u01b0\u1edbng d\u1eabn test m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p<\/h3>\n

\"H\u01b0\u1edbng<\/p>\n

H\u01b0\u1edbng d\u1eabn test m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p<\/em><\/p>\n

\u0110\u1ec3 ki\u1ec3m tra m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p, b\u1ea1n c\u00f3 th\u1ec3 th\u1eed th\u1ef1c hi\u1ec7n 8-12 rep v\u1edbi m\u1ee9c t\u1ea1 m\u00e0 b\u1ea1n ch\u1ecdn. N\u1ebfu b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n h\u01a1n 12 rep m\u1ed9t c\u00e1ch d\u1ec5 d\u00e0ng, m\u1ee9c t\u1ea1 c\u00f3 th\u1ec3 qu\u00e1 nh\u1eb9. Ng\u01b0\u1ee3c l\u1ea1i, n\u1ebfu b\u1ea1n kh\u00f4ng th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c 6 rep, m\u1ee9c t\u1ea1 \u0111\u00f3 qu\u00e1 n\u1eb7ng.<\/p>\n

10 b\u00e0i t\u1eadp v\u1edbi t\u1ea1 10kg theo m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n<\/h2>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 10 b\u00e0i t\u1eadp s\u1eed d\u1ee5ng t\u1ea1 10kg, chia th\u00e0nh 3 nh\u00f3m theo m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n: T\u0103ng s\u1ee9c m\u1ea1nh (Strength Training), T\u0103ng c\u01a1 b\u1eafp (Hypertrophy) v\u00e0 \u0110\u1ed1t m\u1ee1, c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n (Endurance).<\/p>\n

1. B\u00e0i t\u1eadp t\u0103ng s\u1ee9c m\u1ea1nh (Strength Training)<\/h3>\n

C\u00e1c b\u00e0i t\u1eadp n\u00e0y gi\u00fap x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng s\u1ee9c m\u1ea1nh, h\u1ed7 tr\u1ee3 n\u00e2ng m\u1ee9c t\u1ea1 cao h\u01a1n trong t\u01b0\u01a1ng lai.<\/p>\n

1.1. Overhead Press (\u0110\u1ea9y t\u1ea1 qua \u0111\u1ea7u \u2013 t\u1eadp vai, tay sau)<\/h3>\n

\"Overhead<\/p>\n

Overhead press v\u1edbi t\u1ea1 tay<\/em><\/p>\n