{"id":6224,"date":"2025-05-16T08:43:00","date_gmt":"2025-05-16T01:43:00","guid":{"rendered":"https:\/\/blog.coolmate.me\/mot-ngay-nen-tap-gym-may-tieng-5616-6224"},"modified":"2025-09-04T16:01:40","modified_gmt":"2025-09-04T09:01:40","slug":"mot-ngay-nen-tap-gym-may-tieng-5616","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/mot-ngay-nen-tap-gym-may-tieng-5616","title":{"rendered":"M\u1ed9t Ng\u00e0y N\u00ean T\u1eadp Gym M\u1ea5y Ti\u1ebfng L\u00e0 \u0110\u1ee7 \u0110\u1ec3 \u0110\u1ea1t K\u1ebft Qu\u1ea3 T\u1ed1t Nh\u1ea5t?"},"content":{"rendered":"

B\u1ea1n có bao gi\u1edd t\u1ef1 h\u1ecfi li\u1ec7u 1 ngày nên t\u1eadp gym m\u1ea5y ti\u1ebfng <\/strong>là \u0111\u1ee7 \u0111\u1ec3 \u0111\u1ea1t k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t? Có ng\u01b0\u1eddi nói ch\u1ec9 c\u1ea7n 30 phút, ng\u01b0\u1eddi khác l\u1ea1i khuyên t\u1eadp ít nh\u1ea5t 2 ti\u1ebfng m\u1ed7i ngày. V\u1eady \u0111âu m\u1edbi là con s\u1ed1 lý t\u01b0\u1edfng \u0111\u1ec3 v\u1eeba \u0111\u1ea3m b\u1ea3o hi\u1ec7u qu\u1ea3 v\u1eeba tránh t\u1eadp luy\u1ec7n quá s\u1ee9c?<\/p>\n

Trong bài vi\u1ebft này, Coolmate<\/a> s\u1ebd khám phá th\u1eddi gian t\u1eadp gym t\u1ed1i \u01b0u d\u1ef1a trên m\u1ee5c tiêu c\u1ee5 th\u1ec3 nh\u01b0 t\u0103ng c\u01a1, gi\u1ea3m m\u1ee1 hay duy trì s\u1ee9c kh\u1ecfe, giúp b\u1ea1n xây d\u1ef1ng l\u1ecbch t\u1eadp phù h\u1ee3p và khoa h\u1ecdc nh\u1ea5t.<\/p>\n

1 Ngày Nên T\u1eadp Gym M\u1ea5y Ti\u1ebfng Là \u0110\u1ee7?<\/h2>\n

Th\u1eddi l\u01b0\u1ee3ng t\u1eadp gym m\u1ed7i ngày ph\u1ee5 thu\u1ed9c vào m\u1ee5c tiêu và th\u1ec3 tr\u1ea1ng hi\u1ec7n t\u1ea1i c\u1ee7a t\u1eebng cá nhân. N\u1ebfu b\u1ea1n ch\u1ec9 mu\u1ed1n duy trì s\u1ee9c kh\u1ecfe, th\u1eddi gian t\u1eadp s\u1ebd khác v\u1edbi ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m cân ho\u1eb7c t\u0103ng c\u01a1.<\/p>\n

D\u1ef1a trên khuy\u1ebfn ngh\u1ecb t\u1eeb American College of Sports Medicine <\/a>(ACSM) và kinh nghi\u1ec7m th\u1ef1c t\u1ebf t\u1eeb các gymer, b\u1ea1n có th\u1ec3 tham kh\u1ea3o cho m\u1ee5c tiêu sau \u0111ây:<\/p>\n

1. M\u1ee5c tiêu t\u1eadp gym gi\u1ea3m cân<\/h3>\n

Theo Hi\u1ec7p h\u1ed9i Y h\u1ecdc Th\u1ec3 thao Hoa K\u1ef3 (ACSM), b\u1ea1n nên t\u1eadp th\u1ec3 d\u1ee5c t\u1eeb 150 \u0111\u1ebfn 250 phút m\u1ed7i tu\u1ea7n \u0111\u1ec3 gi\u1ea3m cân<\/strong>. C\u01b0\u1eddng \u0111\u1ed9 càng cao, th\u1eddi l\u01b0\u1ee3ng càng dài thì hi\u1ec7u qu\u1ea3 càng rõ r\u1ec7t. V\u1edbi m\u1ee5c tiêu duy trì cân n\u1eb7ng lâu dài, con s\u1ed1 t\u1ed1i thi\u1ec3u là 250 phút m\u1ed7i tu\u1ea7n \u1edf m\u1ee9c v\u1eeba \u0111\u1ebfn cao.<\/p>\n

B\u1ea1n có th\u1ec3 chia nh\u1ecf thành kho\u1ea3ng 40 phút m\u1ed7i ngày<\/strong>. Tuy nhiên, vi\u1ec7c l\u1eb7p l\u1ea1i m\u1ed9t l\u1ecbch trình c\u1ed1 \u0111\u1ecbnh d\u1ec5 gây nhàm chán và gi\u1ea3m \u0111\u1ed9ng l\u1ef1c. \u0110\u1ec3 t\u1ed1i \u01b0u hi\u1ec7u qu\u1ea3, hãy luân phiên c\u01b0\u1eddng \u0111\u1ed9 và bài t\u1eadp trong tu\u1ea7n.<\/p>\n

\"M\u1ee5c<\/p>\n

B\u1ea1n nên t\u1eadp t\u1eeb 150 \u0111\u1ebfn 250 phút m\u1ed7i tu\u1ea7n \u0111\u1ec3 gi\u1ea3m cân<\/em><\/p>\n

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2. M\u1ee5c tiêu t\u1eadp gym t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh<\/h3>\n

B\u1ea1n không c\u1ea7n ph\u1ea3i t\u1eadp luy\u1ec7n quá nhi\u1ec1u m\u1ed7i ngày \u0111\u1ec3 phát tri\u1ec3n c\u01a1 b\u1eafp. V\u1edbi \u0111a s\u1ed1 ng\u01b0\u1eddi t\u1eadp, ch\u1ec9 c\u1ea7n 2–3 bu\u1ed5i m\u1ed7i tu\u1ea7n, m\u1ed7i bu\u1ed5i kéo dài 30–45 phút là \u0111\u1ee7 \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3.<\/p>\n

Theo t\u1ed5ng h\u1ee3p t\u1eeb t\u1ea1p chí Sports Medicine<\/em>, ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ec9 c\u1ea7n th\u1ef1c hi\u1ec7n 1–3 hi\u1ec7p cho m\u1ed7i nhóm c\u01a1, ngh\u1ec9 1–3 phút gi\u1eefa các hi\u1ec7p và duy trì t\u1eadp 2–3 l\u1ea7n m\u1ed7i tu\u1ea7n \u0111\u1ec3 h\u1ed7 tr\u1ee3 quá trình t\u0103ng c\u01a1.<\/p>\n

Ví d\u1ee5, m\u1ed9t bu\u1ed5i t\u1eadp g\u1ed3m 4 bài c\u01a1 b\u1ea3n nh\u01b0 \u0111\u1ea9y ng\u1ef1c, squat, deadlift và kéo t\u1ea1 có th\u1ec3 hoàn thành trong kho\u1ea3ng 30 phút. N\u1ebfu duy trì 2 bu\u1ed5i\/tu\u1ea7n, b\u1ea1n ch\u1ec9 c\u1ea7n h\u01a1n 1 gi\u1edd m\u1ed7i tu\u1ea7n \u0111\u1ec3 th\u1ea5y s\u1ef1 ti\u1ebfn b\u1ed9.<\/p>\n

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