{"id":8974,"date":"2021-06-27T13:57:21","date_gmt":"2021-06-27T06:57:21","guid":{"rendered":"https:\/\/blog.coolmate.me\/tap-gym-cho-nguoi-moi-bat-dau-cho-nam-8974"},"modified":"2025-09-05T02:07:29","modified_gmt":"2025-09-04T19:07:29","slug":"tap-gym-cho-nguoi-moi-bat-dau-cho-nam","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/tap-gym-cho-nguoi-moi-bat-dau-cho-nam","title":{"rendered":"Top 13 B\u00e0i T\u1eadp Gym Cho Nam M\u1edbi B\u1eaft \u0110\u1ea7u K\u00e8m L\u1ecbch T\u1eadp Hi\u1ec7u Qu\u1ea3"},"content":{"rendered":"<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">T\u1eadp gym cho nam m\u1edbi b\u1eaft \u0111\u1ea7u kh&ocirc;ng ch\u1ec9 gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe v&agrave; v&oacute;c d&aacute;ng m&agrave; c&ograve;n n&acirc;ng cao s\u1ee9c m\u1ea1nh, s\u1ef1 d\u1ebbo dai v&agrave; tinh th\u1ea7n k\u1ef7 lu\u1eadt. Tuy nhi&ecirc;n, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 v&agrave; h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng, b\u1ea1n c\u1ea7n chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng c\u1ea3 v\u1ec1 ki\u1ebfn th\u1ee9c, k\u1ef9 thu\u1eadt v&agrave; ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng. H&atilde;y c&ugrave;ng <a href=\"https:\/\/www.coolmate.me\/\">Coolmate<\/a> kh&aacute;m ph&aacute; ngay c&aacute;c b&agrave;i t\u1eadp c\u01a1 b\u1ea3n cho t\u1eebng nh&oacute;m c\u01a1, l\u1ecbch t\u1eadp luy\u1ec7n tham kh\u1ea3o v&agrave; ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l&yacute; trong b&agrave;i vi\u1ebft d\u01b0\u1edbi \u0111&acirc;y.<\/span><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">T\u1eadp gym cho nam gi\u1edbi m\u1edbi b\u1eaft \u0111\u1ea7u c\u1ea7n chu\u1ea9n b\u1ecb nh\u1eefng g&igrave;?<\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">X&aacute;c \u0111\u1ecbnh m\u1ee5c ti&ecirc;u v&agrave; kh\u1ea3 n\u0103ng th\u1ec3 ch\u1ea5t<\/span><\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">\u0110&aacute;nh gi&aacute; t&igrave;nh tr\u1ea1ng s\u1ee9c kh\u1ecfe tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u, \u0111\u1eb7c bi\u1ec7t n\u1ebfu b\u1ea1n thu\u1ed9c nh&oacute;m nguy c\u01a1 (nam &ge; 45 tu\u1ed5i ho\u1eb7c c&oacute; v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe).<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">X&aacute;c \u0111\u1ecbnh m\u1ee5c ti&ecirc;u t\u1eadp luy\u1ec7n r&otilde; r&agrave;ng v&agrave; th\u1ef1c t\u1ebf (v&iacute; d\u1ee5: t\u0103ng s\u1ee9c m\u1ea1nh, gi\u1ea3m m\u1ee1, t\u0103ng c\u01a1, c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n).<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">B\u1eaft \u0111\u1ea7u t\u1eeb c\u01b0\u1eddng \u0111\u1ed9 nh\u1eb9, t\u0103ng d\u1ea7n theo th\u1eddi gian \u0111\u1ec3 tr&aacute;nh ch\u1ea5n th\u01b0\u01a1ng v&agrave; duy tr&igrave; l&acirc;u d&agrave;i.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L&ecirc;n l\u1ecbch t\u1eadp luy\u1ec7n h\u1ee3p l&yacute;<\/span><\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">D&agrave;nh 3&ndash;4 bu\u1ed5i\/tu\u1ea7n cho vi\u1ec7c t\u1eadp luy\u1ec7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">S\u1eafp x\u1ebfp xen k\u1ebd ng&agrave;y t\u1eadp v&agrave; ng&agrave;y ngh\u1ec9 \u0111\u1ec3 c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Duy tr&igrave; t&iacute;nh \u1ed5n \u0111\u1ecbnh thay v&igrave; t\u1eadp qu&aacute; s\u1ee9c trong th\u1eddi gian ng\u1eafn.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">Duy tr&igrave; l\u1ed1i s\u1ed1ng l&agrave;nh m\u1ea1nh<\/span><\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">\u0102n u\u1ed1ng \u0111\u1ee7 ch\u1ea5t, \u01b0u ti&ecirc;n th\u1ef1c ph\u1ea9m gi&agrave;u protein, ch\u1ea5t x\u01a1, vitamin v&agrave; kho&aacute;ng ch\u1ea5t.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Ng\u1ee7 \u0111\u1ee7 7&ndash;8 ti\u1ebfng m\u1ed7i ng&agrave;y.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">H\u1ea1n ch\u1ebf r\u01b0\u1ee3u, bia, thu\u1ed1c l&aacute; v&agrave; c&aacute;c ch\u1ea5t k&iacute;ch th&iacute;ch.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L&agrave;m quen v\u1edbi ph&ograve;ng t\u1eadp v&agrave; quy t\u1eafc c\u01a1 b\u1ea3n<\/span><\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Tr\u1ea3 t\u1ea1 v&agrave; d\u1ee5ng c\u1ee5 v\u1ec1 \u0111&uacute;ng v\u1ecb tr&iacute; sau khi d&ugrave;ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Lau s\u1ea1ch m\u1ed3 h&ocirc;i tr&ecirc;n thi\u1ebft b\u1ecb sau khi t\u1eadp.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">H\u1ecfi nh&acirc;n vi&ecirc;n ho\u1eb7c PT khi ch\u01b0a r&otilde; c&aacute;ch s\u1eed d\u1ee5ng m&aacute;y.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">N\u1eafm c&aacute;c thu\u1eadt ng\u1eef c\u01a1 b\u1ea3n<\/span><\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Set (Hi\u1ec7p): <\/strong>M\u1ed9t chu\u1ed7i s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i c\u1ee7a m\u1ed9t \u0111\u1ed9ng t&aacute;c.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Rep (L\u1ea7n l\u1eb7p): <\/strong>S\u1ed1 l\u1ea7n th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c trong m\u1ed9t set.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Compound:<\/strong> B&agrave;i t\u1eadp t&aacute;c \u0111\u1ed9ng nhi\u1ec1u nh&oacute;m c\u01a1 (vd: Squat, Deadlift).<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Isolation: <\/strong>B&agrave;i t\u1eadp t&aacute;c \u0111\u1ed9ng m\u1ed9t nh&oacute;m c\u01a1 ri&ecirc;ng l\u1ebb (vd: Bicep Curl).<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Aerobic\/Cardio:<\/strong> B&agrave;i t\u1eadp t\u0103ng nh\u1ecbp tim (ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe).<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>R&egrave;n luy\u1ec7n s\u1ee9c m\u1ea1nh: <\/strong>C&aacute;c b&agrave;i t\u1eadp t\u0103ng c\u01a1 v&agrave; s\u1ee9c m\u1ea1nh (n&acirc;ng t\u1ea1, ch\u1ed1ng \u0111\u1ea9y).<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">Kh\u1edfi \u0111\u1ed9ng v&agrave; gi&atilde;n c\u01a1<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Kh\u1edfi \u0111\u1ed9ng (Warm-up): <\/strong>5&ndash;10 ph&uacute;t xoay kh\u1edbp, ch\u1ea1y nh\u1eb9, ho\u1eb7c \u0111\u1ed9ng t&aacute;c cardio nh\u1eb9 \u0111\u1ec3 l&agrave;m n&oacute;ng c\u01a1 th\u1ec3.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Gi&atilde;n c\u01a1 (Cool-down): <\/strong>5&ndash;10 ph&uacute;t k&eacute;o gi&atilde;n t\u0129nh sau bu\u1ed5i t\u1eadp \u0111\u1ec3 gi\u1ea3m nh\u1ecbp tim, h\u1ea1n ch\u1ebf \u0111au nh\u1ee9c v&agrave; c\u1ea3i thi\u1ec7n linh ho\u1ea1t.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/August2025\/tap-gym-cho-nguoi-moi-bat-dau-1.jpg\" alt=\"Ng\u01b0\u1eddi m\u1edbi t\u1eadp gym c\u1ea7n x&aacute;c \u0111\u1ecbnh m\u1ee5c ti&ecirc;u, x&acirc;y d\u1ef1ng l\u1ecbch t\u1eadp, ch&uacute; &yacute; dinh d\u01b0\u1ee1ng v&agrave; \u0111\u1ea3m b\u1ea3o an to&agrave;n\" width=\"1200\" height=\"900\"><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Ng\u01b0\u1eddi m\u1edbi t\u1eadp gym c\u1ea7n x&aacute;c \u0111\u1ecbnh m\u1ee5c ti&ecirc;u, x&acirc;y d\u1ef1ng l\u1ecbch t\u1eadp, ch&uacute; &yacute; dinh d\u01b0\u1ee1ng v&agrave; \u0111\u1ea3m b\u1ea3o an to&agrave;n<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}} <em><strong>&gt;&gt;&gt; T&igrave;m hi\u1ec3u th&ecirc;m:<\/strong> <\/em><a href=\"https:\/\/www.coolmate.me\/blog\/cac-bai-tap-khoi-dong-truoc-khi-tap-gym-1836\"><em>C&aacute;c b&agrave;i kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi t\u1eadp gym trong 5 ph&uacute;t hi\u1ec7u qu\u1ea3 cao<\/em><\/a> {{{\/infobox}}}<\/span><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">13 b&agrave;i t\u1eadp theo t\u1eebng nh&oacute;m c\u01a1 d&agrave;nh cho nam m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp gym<\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Khi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp gym, vi\u1ec7c n\u1eafm v\u1eefng k\u1ef9 thu\u1eadt c&aacute;c b&agrave;i t\u1eadp n\u1ec1n t\u1ea3ng l&agrave; y\u1ebfu t\u1ed1 then ch\u1ed1t \u0111\u1ec3 x&acirc;y d\u1ef1ng n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c v&agrave; ph&ograve;ng tr&aacute;nh ch\u1ea5n th\u01b0\u01a1ng. D\u01b0\u1edbi \u0111&acirc;y l&agrave; h\u01b0\u1edbng d\u1eabn chi ti\u1ebft c&aacute;c b&agrave;i t\u1eadp c\u01a1 b\u1ea3n cho t\u1eebng nh&oacute;m c\u01a1, ph&ugrave; h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u:<\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Nh&oacute;m c\u01a1 ng\u1ef1c<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">1. Seated Chest Press (\u0110\u1ea9y ng\u1ef1c ng\u1ed3i m&aacute;y)<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Seated Chest Press l&agrave; b&agrave;i t\u1eadp m&aacute;y gi&uacute;p ph&aacute;t tri\u1ec3n c\u01a1 ng\u1ef1c m\u1ed9t c&aacute;ch an to&agrave;n v&agrave; \u1ed5n \u0111\u1ecbnh, ph&ugrave; h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/span><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 t&aacute;c \u0111\u1ed9ng ch&iacute;nh: <\/strong>C\u01a1 ng\u1ef1c.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 h\u1ed7 tr\u1ee3: <\/strong>C\u01a1 vai tr\u01b0\u1edbc, c\u01a1 tay sau.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft:<\/strong> M&aacute;y \u0111\u1ea9y ng\u1ef1c.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n:<\/strong> 4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10 l\u1ea7n, ngh\u1ec9 60&ndash;90 gi&acirc;y gi\u1eefa c&aacute;c hi\u1ec7p.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1 &ndash; T\u01b0 th\u1ebf chu\u1ea9n b\u1ecb: <\/strong>Ng\u1ed3i th\u1eb3ng l\u01b0ng tr&ecirc;n gh\u1ebf m&aacute;y, hai b&agrave;n ch&acirc;n \u0111\u1eb7t ch\u1eafc tr&ecirc;n s&agrave;n. N\u1eafm tay c\u1ea7m ngang v\u1edbi ng\u1ef1c, khu\u1ef7u tay g\u1eadp kho\u1ea3ng 90 \u0111\u1ed9.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2 &ndash; \u0110\u1ea9y t\u1ea1: <\/strong>Si\u1ebft c\u01a1 ng\u1ef1c, \u0111\u1ea9y tay c\u1ea7m ra ph&iacute;a tr\u01b0\u1edbc cho \u0111\u1ebfn khi c&aacute;nh tay g\u1ea7n du\u1ed7i th\u1eb3ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3 &ndash; H\u1ea1 t\u1ea1: <\/strong>T\u1eeb t\u1eeb \u0111\u01b0a tay c\u1ea7m tr\u1edf l\u1ea1i v\u1ecb tr&iacute; ban \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u &yacute; khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Kh&ocirc;ng kh&oacute;a kh\u1edbp khu\u1ef7u tay \u1edf \u0111i\u1ec3m cao nh\u1ea5t.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Gi\u1eef l\u01b0ng &aacute;p s&aacute;t gh\u1ebf, tr&aacute;nh ng\u1eeda ng\u01b0\u1eddi qu&aacute; m\u1ee9c.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">\u0110i\u1ec1u ch\u1ec9nh gh\u1ebf sao cho tay c\u1ea7m ngang ng\u1ef1c khi b\u1eaft \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"How To Use The Chest Press Machine\" src=\"https:\/\/www.youtube.com\/embed\/sqNwDkUU_Ps\" width=\"1080\" height=\"608\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Xem video h\u01b0\u1edbng d\u1eabn b&agrave;i t\u1eadp Seated Chest Press hi\u1ec7u qu\u1ea3<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">2. Push-up (H&iacute;t \u0111\u1ea5t)<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Push-up l&agrave; b&agrave;i t\u1eadp kh&ocirc;ng d\u1ee5ng c\u1ee5 gi&uacute;p ph&aacute;t tri\u1ec3n \u0111\u1ed3ng th\u1eddi c\u01a1 ng\u1ef1c, c\u01a1 vai v&agrave; tay sau.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 t&aacute;c \u0111\u1ed9ng ch&iacute;nh: <\/strong>C\u01a1 ng\u1ef1c.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 h\u1ed7 tr\u1ee3: <\/strong>C\u01a1 vai tr\u01b0\u1edbc, c\u01a1 tay sau, c\u01a1 core.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft: <\/strong>Kh&ocirc;ng c\u1ea7n thi\u1ebft b\u1ecb.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n: <\/strong>3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10&ndash;15 l\u1ea7n, ngh\u1ec9 45&ndash;60 gi&acirc;y gi\u1eefa c&aacute;c hi\u1ec7p.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1:<\/strong>Ch\u1ed1ng hai tay xu\u1ed1ng s&agrave;n, kho\u1ea3ng c&aacute;ch r\u1ed9ng h\u01a1n vai m\u1ed9t ch&uacute;t, c\u01a1 th\u1ec3 t\u1ea1o th&agrave;nh \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g&oacute;t ch&acirc;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2: <\/strong>G\u1eadp khu\u1ef7u tay, h\u1ea1 ng\u1ef1c xu\u1ed1ng g\u1ea7n s&agrave;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3:<\/strong> D&ugrave;ng l\u1ef1c c\u01a1 ng\u1ef1c v&agrave; tay \u0111\u1ea9y c\u01a1 th\u1ec3 tr\u1edf l\u1ea1i v\u1ecb tr&iacute; ban \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u &yacute; khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Kh&ocirc;ng \u0111\u1ec3 h&ocirc;ng ch&ugrave;ng xu\u1ed1ng ho\u1eb7c n&acirc;ng qu&aacute; cao.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Gi\u1eef c\u1ed5 th\u1eb3ng, m\u1eaft nh&igrave;n xu\u1ed1ng s&agrave;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Th\u1edf ra khi \u0111\u1ea9y l&ecirc;n, h&iacute;t v&agrave;o khi h\u1ea1 xu\u1ed1ng.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"The Perfect Push Up | Do it right!\" src=\"https:\/\/www.youtube.com\/embed\/IODxDxX7oi4\" width=\"648\" height=\"365\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Xem video h\u01b0\u1edbng d\u1eabn b&agrave;i t\u1eadp Push-up hi\u1ec7u qu\u1ea3<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}} <em><strong>&gt;&gt;&gt; Kh&aacute;m ph&aacute; th&ecirc;m:<\/strong> <a href=\"https:\/\/www.coolmate.me\/blog\/bai-tap-gym-nguc-357\">17+ B&agrave;i T\u1eadp C\u01a1 Ng\u1ef1c T\u1ea1i Ph&ograve;ng Gym Cho Nam, N\u1eef Hi\u1ec7u Qu\u1ea3 Nh\u1ea5t<\/a><\/em> {{{\/infobox}}}<\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Nh&oacute;m c\u01a1 l\u01b0ng<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">3. Seated Row (K&eacute;o c&aacute;p ng\u1ed3i)<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Seated Row l&agrave; b&agrave;i t\u1eadp m&aacute;y t&aacute;c \u0111\u1ed9ng m\u1ea1nh v&agrave;o c\u01a1 l\u01b0ng gi\u1eefa, gi&uacute;p t\u0103ng \u0111\u1ed9 d&agrave;y v&agrave; s\u1ee9c m\u1ea1nh cho l\u01b0ng.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 t&aacute;c \u0111\u1ed9ng ch&iacute;nh: <\/strong>C\u01a1 l\u01b0ng gi\u1eefa.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 h\u1ed7 tr\u1ee3: <\/strong>C\u01a1 tay sau, c\u01a1 vai sau.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft: <\/strong>M&aacute;y k&eacute;o c&aacute;p ng\u1ed3i.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n: <\/strong>4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10 l\u1ea7n, ngh\u1ec9 60&ndash;90 gi&acirc;y.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1: <\/strong>Ng\u1ed3i v&agrave;o m&aacute;y, hai ch&acirc;n \u0111\u1eb7t v\u1eefng tr&ecirc;n b&agrave;n \u0111\u1ea1p, n\u1eafm tay c\u1ea7m.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2:<\/strong> Si\u1ebft c\u01a1 l\u01b0ng, k&eacute;o tay c\u1ea7m v\u1ec1 s&aacute;t b\u1ee5ng, gi\u1eef khu\u1ef7u tay g\u1ea7n th&acirc;n ng\u01b0\u1eddi.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3: <\/strong>T\u1eeb t\u1eeb du\u1ed7i tay tr\u1edf l\u1ea1i v\u1ecb tr&iacute; ban \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u &yacute; khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Gi\u1eef l\u01b0ng th\u1eb3ng, kh&ocirc;ng g&ugrave; ho\u1eb7c ng\u1eeda qu&aacute; m\u1ee9c.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Kh&ocirc;ng d&ugrave;ng l\u1ef1c gi\u1eadt, h&atilde;y k&eacute;o c&oacute; ki\u1ec3m so&aacute;t.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"How To: Seated Low Row (LF Cable)\" src=\"https:\/\/www.youtube.com\/embed\/GZbfZ033f74\" width=\"648\" height=\"365\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Xem video h\u01b0\u1edbng d\u1eabn b&agrave;i t\u1eadp Seated Row tr&aacute;nh g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">4. Wide Grip Lat Pulldown (K&eacute;o x&agrave; ngang tay r\u1ed9ng)<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Wide Grip Lat Pulldown l&agrave; b&agrave;i t\u1eadp m&aacute;y t&aacute;c \u0111\u1ed9ng m\u1ea1nh v&agrave;o c\u01a1 x&ocirc; v&agrave; l\u01b0ng tr&ecirc;n, gi&uacute;p t\u0103ng \u0111\u1ed9 r\u1ed9ng, c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh k&eacute;o v&agrave; h\u1ed7 tr\u1ee3 ph&aacute;t tri\u1ec3n th&acirc;n h&igrave;nh ch\u1eef V.<\/span><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 t&aacute;c \u0111\u1ed9ng ch&iacute;nh:<\/strong> C\u01a1 l\u01b0ng x&ocirc;.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 h\u1ed7 tr\u1ee3: <\/strong>C\u01a1 tay tr\u01b0\u1edbc, c\u01a1 vai sau.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft:<\/strong> M&aacute;y k&eacute;o x&agrave; ngang.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n:<\/strong> 4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10 l\u1ea7n, ngh\u1ec9 60&ndash;90 gi&acirc;y.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1:<\/strong> Ng\u1ed3i v&agrave;o m&aacute;y, n\u1eafm thanh \u0111&ograve;n v\u1edbi tay r\u1ed9ng h\u01a1n vai.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2: <\/strong>K&eacute;o thanh xu\u1ed1ng tr\u01b0\u1edbc ng\u1ef1c, si\u1ebft c\u01a1 l\u01b0ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3:<\/strong> T\u1eeb t\u1eeb \u0111\u01b0a thanh tr\u1edf l\u1ea1i v\u1ecb tr&iacute; ban \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u &yacute; khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Kh&ocirc;ng ng\u1ea3 ng\u01b0\u1eddi qu&aacute; nhi\u1ec1u khi k&eacute;o.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">H\u1ea1 vai xu\u1ed1ng, tr&aacute;nh nh&uacute;n vai khi t\u1eadp.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"Wide-Grip Lat Pulldown | Back Exercise Guide\" src=\"https:\/\/www.youtube.com\/embed\/lueEJGjTuPQ\" width=\"1080\" height=\"608\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">H\u01b0\u1edbng d\u1eabn chi ti\u1ebft b&agrave;i t\u1eadp Wide Grip Lat Pulldown hi\u1ec7u qu\u1ea3<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}} <em>Tham kh\u1ea3o ngay<a href=\"https:\/\/www.coolmate.me\/collection\/coolmate-activewear\"> BST qu\u1ea7n &aacute;o th\u1ec3 thao nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng cao \u0111\u1ebfn t\u1eeb Coolmate<\/em> {{{\/infobox}}}<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{productpreview_list title=&#8221;&#8221;}}} 6847b1d3fe7a3b113e54de17,68833ab8d99e244ce544496c {{{\/productpreview_list}}}<\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Nh&oacute;m c\u01a1 ch&acirc;n<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">5. Seated Leg Press (\u0110\u1ea1p ch&acirc;n ng\u1ed3i m&aacute;y)<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Seated Leg Press l&agrave; b&agrave;i t\u1eadp m&aacute;y t&aacute;c \u0111\u1ed9ng ch\u1ee7 y\u1ebfu v&agrave;o c\u01a1 \u0111&ugrave;i tr\u01b0\u1edbc, \u0111&ugrave;i sau v&agrave; m&ocirc;ng, gi&uacute;p t\u0103ng s\u1ee9c m\u1ea1nh, ph&aacute;t tri\u1ec3n c\u01a1 ch&acirc;n v&agrave; gi\u1ea3m &aacute;p l\u1ef1c l&ecirc;n c\u1ed9t s\u1ed1ng so v\u1edbi Squat.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 t&aacute;c \u0111\u1ed9ng ch&iacute;nh:<\/strong> C\u01a1 t\u1ee9 \u0111\u1ea7u \u0111&ugrave;i.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 h\u1ed7 tr\u1ee3: <\/strong>C\u01a1 m&ocirc;ng, c\u01a1 \u0111&ugrave;i sau.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft:<\/strong> M&aacute;y \u0111\u1ea1p ch&acirc;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n:<\/strong> 4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10 l\u1ea7n, ngh\u1ec9 60&ndash;90 gi&acirc;y.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1:<\/strong> Ng\u1ed3i tr&ecirc;n gh\u1ebf m&aacute;y, \u0111\u1eb7t hai ch&acirc;n l&ecirc;n b&agrave;n \u0111\u1ea1p ngang vai.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2:<\/strong> \u0110\u1ea9y b&agrave;n \u0111\u1ea1p ra xa cho \u0111\u1ebfn khi ch&acirc;n g\u1ea7n du\u1ed7i th\u1eb3ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3:<\/strong> T\u1eeb t\u1eeb h\u1ea1 b&agrave;n \u0111\u1ea1p v\u1ec1 v\u1ecb tr&iacute; ban \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u &yacute; khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Kh&ocirc;ng kh&oacute;a kh\u1edbp g\u1ed1i khi du\u1ed7i ch&acirc;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Gi\u1eef l\u01b0ng v&agrave; h&ocirc;ng &aacute;p s&aacute;t gh\u1ebf.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"How To: Seated Leg Press (Cybex)\" src=\"https:\/\/www.youtube.com\/embed\/IZxyjW7MPJQ\" width=\"648\" height=\"365\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">H\u01b0\u1edbng d\u1eabn chi ti\u1ebft b&agrave;i t\u1eadp Seated Leg Press tr&aacute;nh g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">6. Squat (G&aacute;nh \u0111&ugrave;i)<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/www.coolmate.me\/blog\/squat-la-gi-huong-dan-tap-squat-dung-cach-2504\">Squat<\/a> l&agrave; b&agrave;i t\u1eadp n\u1ec1n t\u1ea3ng gi&uacute;p t\u0103ng s\u1ee9c m\u1ea1nh v&agrave; kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 ph\u1ea7n d\u01b0\u1edbi.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 t&aacute;c \u0111\u1ed9ng ch&iacute;nh: <\/strong>C\u01a1 t\u1ee9 \u0111\u1ea7u \u0111&ugrave;i, c\u01a1 m&ocirc;ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 h\u1ed7 tr\u1ee3: <\/strong>C\u01a1 \u0111&ugrave;i sau, c\u01a1 core.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft: <\/strong>Kh&ocirc;ng ho\u1eb7c t\u1ea1 \u0111&ograve;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n: <\/strong>3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 8&ndash;10 l\u1ea7n, ngh\u1ec9 60&ndash;90 gi&acirc;y.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u1ee9ng th\u1eb3ng, ch&acirc;n r\u1ed9ng ngang vai.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2:<\/strong> H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng nh\u01b0 ng\u1ed3i gh\u1ebf, gi\u1eef l\u01b0ng th\u1eb3ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3: <\/strong>\u0110\u1ea9y m\u1ea1nh g&oacute;t ch&acirc;n \u0111\u1ec3 \u0111\u1ee9ng l&ecirc;n.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u &yacute; khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Kh&ocirc;ng \u0111\u1ec3 \u0111\u1ea7u g\u1ed1i v\u01b0\u1ee3t qu&aacute; m\u0169i ch&acirc;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Gi\u1eef tr\u1ecdng t&acirc;m v&agrave;o g&oacute;t ch&acirc;n.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"How To Do Perfect SQUAT | FITNESS SPECIAL | SQUATS For Beginners | WORKOUT VIDEO\" src=\"https:\/\/www.youtube.com\/embed\/YaXPRqUwItQ\" width=\"648\" height=\"365\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">H\u01b0\u1edbng d\u1eabn chi ti\u1ebft b&agrave;i t\u1eadp Squat \u0111&uacute;ng c&aacute;ch tr&aacute;nh g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}}<em> <strong>&gt;&gt;&gt; Xem ngay:<\/strong> <a href=\"https:\/\/www.coolmate.me\/blog\/tap-co-dui-truoc-1927\">Top 11 b&agrave;i t\u1eadp c\u01a1 \u0111&ugrave;i tr\u01b0\u1edbc gi&uacute;p ch&acirc;n to ra hi\u1ec7u qu\u1ea3 nh\u1ea5t cho gymer<\/a> <\/em>{{{\/infobox}}}<\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Nh&oacute;m c\u01a1 vai<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">7. Dumbbell Seated Shoulder Press (\u0110\u1ea9y vai ng\u1ed3i v\u1edbi t\u1ea1 \u0111\u01a1n)<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Dumbbell Seated Shoulder Press l&agrave; b&agrave;i t\u1eadp t\u1ea1 \u0111\u01a1n t&aacute;c \u0111\u1ed9ng ch\u1ee7 y\u1ebfu v&agrave;o c\u01a1 vai tr\u01b0\u1edbc v&agrave; vai gi\u1eefa, gi&uacute;p t\u0103ng s\u1ee9c m\u1ea1nh, c\u1ea3i thi\u1ec7n \u0111\u1ed9 \u0111\u1ea7y v&agrave; \u0111\u1ed9 c&acirc;n \u0111\u1ed1i c\u1ee7a b\u1edd vai.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 t&aacute;c \u0111\u1ed9ng ch&iacute;nh: <\/strong>C\u01a1 vai tr\u01b0\u1edbc, c\u01a1 vai gi\u1eefa.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 h\u1ed7 tr\u1ee3: <\/strong>C\u01a1 tay sau, c\u01a1 trap.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft:<\/strong> T\u1ea1 \u0111\u01a1n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n: <\/strong>4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10 l\u1ea7n, ngh\u1ec9 60&ndash;90 gi&acirc;y.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1:<\/strong> Ng\u1ed3i th\u1eb3ng l\u01b0ng, c\u1ea7m t\u1ea1 \u0111\u01a1n \u1edf ngang vai.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2: <\/strong>\u0110\u1ea9y t\u1ea1 l&ecirc;n cao cho \u0111\u1ebfn khi tay g\u1ea7n du\u1ed7i th\u1eb3ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3:<\/strong> T\u1eeb t\u1eeb h\u1ea1 t\u1ea1 xu\u1ed1ng v\u1ecb tr&iacute; ban \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u &yacute; khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Kh&ocirc;ng kh&oacute;a kh\u1edbp khu\u1ef7u tay \u1edf \u0111i\u1ec3m cao nh\u1ea5t.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Gi\u1eef l\u01b0ng th\u1eb3ng, kh&ocirc;ng \u01b0\u1ee1n qu&aacute; m\u1ee9c.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><iframe loading=\"lazy\" title=\"Seated Dumbbell Shoulder Press Guide | Form, Tips, and Mistakes!\" src=\"https:\/\/www.youtube.com\/embed\/fuQpuu--bMI\" width=\"648\" height=\"365\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Xem video h\u01b0\u1edbng d\u1eabn b&agrave;i t\u1eadp Dumbbell Seated Shoulder Press hi\u1ec7u qu\u1ea3<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">8. Lateral Raise (N&acirc;ng t\u1ea1 ngang)<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Lateral Raise l&agrave; b&agrave;i t\u1eadp t\u1ea1 \u0111\u01a1n c&ocirc; l\u1eadp c\u01a1 vai gi\u1eefa, gi&uacute;p m\u1edf r\u1ed9ng b\u1edd vai, c\u1ea3i thi\u1ec7n \u0111\u1ed9 c&acirc;n \u0111\u1ed1i v&agrave; t\u1ea1o d&aacute;ng vai r&otilde; n&eacute;t.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 t&aacute;c \u0111\u1ed9ng ch&iacute;nh:<\/strong> C\u01a1 vai ngo&agrave;i.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 h\u1ed7 tr\u1ee3:<\/strong> C\u01a1 vai tr\u01b0\u1edbc, c\u01a1 vai sau v&agrave; c\u01a1 thang tr&ecirc;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft: <\/strong>T\u1ea1 \u0111\u01a1n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n: <\/strong>3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 12 l\u1ea7n, ngh\u1ec9 45&ndash;60 gi&acirc;y.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u1ee9ng th\u1eb3ng, c\u1ea7m t\u1ea1 \u0111\u01a1n \u1edf hai tay, l&ograve;ng b&agrave;n tay h\u01b0\u1edbng v&agrave;o th&acirc;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2:<\/strong> N&acirc;ng t\u1ea1 sang ngang cho \u0111\u1ebfn khi ngang vai.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3:<\/strong> T\u1eeb t\u1eeb h\u1ea1 t\u1ea1 xu\u1ed1ng.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u &yacute; khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Kh&ocirc;ng d&ugrave;ng l\u1ef1c qu\u0103ng t\u1ea1.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Gi\u1eef khu\u1ef7u tay h\u01a1i g\u1eadp \u0111\u1ec3 gi\u1ea3m &aacute;p l\u1ef1c l&ecirc;n kh\u1edbp.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"Lateral Raise\" src=\"https:\/\/www.youtube.com\/embed\/2eziET4fLhM\" width=\"1080\" height=\"608\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Xem video h\u01b0\u1edbng d\u1eabn chi ti\u1ebft b&agrave;i t\u1eadp Lateral Raise<\/span><\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Nh&oacute;m c\u01a1 tay<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">9. Dumbbell Bicep Curl (Cu\u1ed1n t\u1ea1 tay tr\u01b0\u1edbc)<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Dumbbell Bicep Curl l&agrave; b&agrave;i t\u1eadp t\u1ea1 \u0111\u01a1n t&aacute;c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp v&agrave;o c\u01a1 tay tr\u01b0\u1edbc gi&uacute;p ph&aacute;t tri\u1ec3n k&iacute;ch th\u01b0\u1edbc, s\u1ee9c m\u1ea1nh v&agrave; \u0111\u01b0\u1eddng n&eacute;t c\u01a1 tay tr\u01b0\u1edbc.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 t&aacute;c \u0111\u1ed9ng ch&iacute;nh: <\/strong>C\u01a1 tay tr\u01b0\u1edbc.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 h\u1ed7 tr\u1ee3:<\/strong> C\u01a1 c\u1eb3ng tay.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft: <\/strong>T\u1ea1 \u0111\u01a1n ho\u1eb7c t\u1ea1 \u0111&ograve;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n: <\/strong>4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10 l\u1ea7n, ngh\u1ec9 45&ndash;60 gi&acirc;y.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1:<\/strong> \u0110\u1ee9ng th\u1eb3ng, c\u1ea7m t\u1ea1 v\u1edbi l&ograve;ng b&agrave;n tay h\u01b0\u1edbng ra tr\u01b0\u1edbc.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2:<\/strong> G\u1eadp khu\u1ef7u tay, \u0111\u01b0a t\u1ea1 l&ecirc;n g\u1ea7n vai.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3:<\/strong> T\u1eeb t\u1eeb h\u1ea1 t\u1ea1 xu\u1ed1ng.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u &yacute; khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Gi\u1eef khu\u1ef7u tay c\u1ed1 \u0111\u1ecbnh, kh&ocirc;ng \u0111&aacute;nh vai.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Th\u1edf ra khi n&acirc;ng, h&iacute;t v&agrave;o khi h\u1ea1.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"Bicep Curls &mdash; (DUMBBELL FORM &amp; TECHNIQUE)\" src=\"https:\/\/www.youtube.com\/embed\/XE_pHwbst04\" width=\"648\" height=\"365\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Xem video h\u01b0\u1edbng d\u1eabn chi ti\u1ebft b&agrave;i t\u1eadp Dumbbell Bicep Curl<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">10. Hammer Curl (Cu\u1ed1n t\u1ea1 ki\u1ec3u b&uacute;a)<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Hammer Curl l&agrave; bi\u1ebfn th\u1ec3 c\u1ee7a Bicep Curl, t&aacute;c \u0111\u1ed9ng m\u1ea1nh v&agrave;o c\u01a1 tay tr\u01b0\u1edbc v&agrave; c\u01a1 c\u1eb3ng tay, gi&uacute;p t\u0103ng \u0111\u1ed9 d&agrave;y v&agrave; s\u1ee9c m\u1ea1nh to&agrave;n b\u1ed9 c&aacute;nh tay.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 t&aacute;c \u0111\u1ed9ng ch&iacute;nh:<\/strong> C\u01a1 tay tr\u01b0\u1edbc, c\u01a1 c\u1eb3ng tay.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 h\u1ed7 tr\u1ee3: <\/strong>C\u01a1 c\u1eb3ng tay.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft:<\/strong> T\u1ea1 \u0111\u01a1n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n: <\/strong>3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10 l\u1ea7n, ngh\u1ec9 45&ndash;60 gi&acirc;y.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u1ee9ng th\u1eb3ng, c\u1ea7m t\u1ea1 v\u1edbi l&ograve;ng b&agrave;n tay h\u01b0\u1edbng v&agrave;o nhau.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2: <\/strong>G\u1eadp khu\u1ef7u tay, n&acirc;ng t\u1ea1 l&ecirc;n g\u1ea7n vai.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3:<\/strong> T\u1eeb t\u1eeb h\u1ea1 t\u1ea1 xu\u1ed1ng.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u &yacute; khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Gi\u1eef khu\u1ef7u tay c\u1ed1 \u0111\u1ecbnh.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Kh&ocirc;ng d&ugrave;ng l\u1ef1c qu\u0103ng t\u1ea1.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"How To: Dumbbell Hammer Curl\" src=\"https:\/\/www.youtube.com\/embed\/zC3nLlEvin4\" width=\"1080\" height=\"608\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Xem video h\u01b0\u1edbng d\u1eabn chi ti\u1ebft b&agrave;i t\u1eadp Hammer Curl<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">11. Close Grip Tricep Press-up (H&iacute;t \u0111\u1ea5t tay h\u1eb9p)<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Close Grip Tricep Press-up l&agrave; b&agrave;i t\u1eadp h&iacute;t \u0111\u1ea5t v\u1edbi kho\u1ea3ng c&aacute;ch tay h\u1eb9p, t\u1eadp trung ph&aacute;t tri\u1ec3n s\u1ee9c m\u1ea1nh v&agrave; k&iacute;ch th\u01b0\u1edbc c\u01a1 tay sau.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 t&aacute;c \u0111\u1ed9ng ch&iacute;nh:<\/strong> C\u01a1 tay sau.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 h\u1ed7 tr\u1ee3: <\/strong>C\u01a1 ng\u1ef1c, c\u01a1 vai tr\u01b0\u1edbc.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft:<\/strong> Kh&ocirc;ng c\u1ea7n thi\u1ebft b\u1ecb.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n: <\/strong>4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10 l\u1ea7n, ngh\u1ec9 45&ndash;60 gi&acirc;y.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1: <\/strong>Ch\u1ed1ng hai tay h\u1eb9p h\u01a1n vai, c\u01a1 th\u1ec3 th&agrave;nh \u0111\u01b0\u1eddng th\u1eb3ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2: <\/strong>H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng, gi\u1eef khu\u1ef7u tay s&aacute;t th&acirc;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3: <\/strong>\u0110\u1ea9y ng\u01b0\u1eddi l&ecirc;n tr\u1edf l\u1ea1i.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u &yacute; khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Kh&ocirc;ng \u0111\u1ec3 khu\u1ef7u tay h\u01b0\u1edbng ra ngo&agrave;i.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Gi\u1eef l\u01b0ng v&agrave; h&ocirc;ng th\u1eb3ng.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"CLOSE GRIP PRESS | Triceps | How-To Exercise Tutorial\" src=\"https:\/\/www.youtube.com\/embed\/cXbSJHtjrQQ\" width=\"648\" height=\"365\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Xem video h\u01b0\u1edbng d\u1eabn chi ti\u1ebft b&agrave;i t\u1eadp Close Grip Tricep Press-up<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}} <em>Kh&aacute;m ph&aacute; BST<a href=\"https:\/\/www.coolmate.me\/collection\/tat-vo-nam\"> t\u1ea5t nam cao c\u1ea5p<\/a> ch\u1ea5t l\u01b0\u1ee3ng t\u1ea1i Coolmate<\/em> {{{\/infobox}}}<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{productpreview_grid title=&#8221;&#8221;}}} 6732c13192e04611856bf3a2,6843b8f9eba5825b2a6eeb0a,6708fded10c6844fb86ef224 {{{\/productpreview_grid}}}<\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Nh&oacute;m c\u01a1 core<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">12. Cable Rotation\/Twist (Xoay ng\u01b0\u1eddi v\u1edbi c&aacute;p)<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Cable Rotation\/Twist l&agrave; b&agrave;i t\u1eadp xoay ng\u01b0\u1eddi s\u1eed d\u1ee5ng m&aacute;y k&eacute;o c&aacute;p, gi&uacute;p ph&aacute;t tri\u1ec3n s\u1ee9c m\u1ea1nh v&agrave; \u0111\u1ed9 s\u0103n ch\u1eafc c\u1ee7a c\u01a1 b\u1ee5ng xi&ecirc;n.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 t&aacute;c \u0111\u1ed9ng ch&iacute;nh: <\/strong>C\u01a1 b\u1ee5ng xi&ecirc;n trong v&agrave; ngo&agrave;i.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 h\u1ed7 tr\u1ee3: <\/strong>C\u01a1 b\u1ee5ng ngang, c\u01a1 l\u01b0ng d\u01b0\u1edbi.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft<\/strong>: M&aacute;y k&eacute;o c&aacute;p.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n: <\/strong>4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10 l\u1ea7n m\u1ed7i b&ecirc;n, ngh\u1ec9 45&ndash;60 gi&acirc;y.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1:<\/strong> \u0110\u1ee9ng nghi&ecirc;ng so v\u1edbi m&aacute;y, hai tay n\u1eafm tay c\u1ea7m c&aacute;p ngang ng\u1ef1c.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2:<\/strong> Xoay th&acirc;n sang ph&iacute;a \u0111\u1ed1i di\u1ec7n, si\u1ebft c\u01a1 b\u1ee5ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3: <\/strong>T\u1eeb t\u1eeb xoay v\u1ec1 v\u1ecb tr&iacute; ban \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u &yacute; khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Gi\u1eef h&ocirc;ng c\u1ed1 \u0111\u1ecbnh, ch\u1ec9 xoay ph\u1ea7n th&acirc;n tr&ecirc;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Kh&ocirc;ng xoay qu&aacute; nhanh \u0111\u1ec3 tr&aacute;nh ch\u1ea5n th\u01b0\u01a1ng l\u01b0ng.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"Cable Oblique Twist - Exercise Tutorial\" src=\"https:\/\/www.youtube.com\/embed\/UQMJMRLvvUw\" width=\"1080\" height=\"608\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Xem video h\u01b0\u1edbng d\u1eabn chi ti\u1ebft b&agrave;i t\u1eadp Cable Rotation\/Twist<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">13. Reverse Crunch (G\u1eadp b\u1ee5ng ng\u01b0\u1ee3c)<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Reverse Crunch l&agrave; b&agrave;i t\u1eadp g\u1eadp b\u1ee5ng n&acirc;ng h&ocirc;ng, t\u1eadp trung v&agrave;o c\u01a1 b\u1ee5ng d\u01b0\u1edbi, gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v&agrave; \u0111\u1ed9 s\u0103n ch\u1eafc v&ugrave;ng core.<\/span><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 t&aacute;c \u0111\u1ed9ng ch&iacute;nh: <\/strong>C\u01a1 th\u1eb3ng b\u1ee5ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh&oacute;m c\u01a1 h\u1ed7 tr\u1ee3: <\/strong>C\u01a1 ngang b\u1ee5ng, c\u01a1 xi&ecirc;n b\u1ee5ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft: <\/strong>Th\u1ea3m t\u1eadp.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n: <\/strong>4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10&ndash;12 l\u1ea7n, ngh\u1ec9 30&ndash;45 gi&acirc;y.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1:<\/strong> N\u1eb1m ng\u1eeda, hai tay \u0111\u1eb7t d\u1ecdc th&acirc;n, g\u1eadp g\u1ed1i 90 \u0111\u1ed9.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2: <\/strong>Si\u1ebft c\u01a1 b\u1ee5ng, n&acirc;ng h&ocirc;ng v&agrave; \u0111\u1ea7u g\u1ed1i v\u1ec1 ph&iacute;a ng\u1ef1c.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3: <\/strong>T\u1eeb t\u1eeb h\u1ea1 h&ocirc;ng xu\u1ed1ng m&agrave; kh&ocirc;ng \u0111\u1ec3 ch&acirc;n ch\u1ea1m s&agrave;n.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u &yacute; khi t\u1eadp:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Kh&ocirc;ng d&ugrave;ng l\u1ef1c vung ch&acirc;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Gi\u1eef \u0111\u1ed9ng t&aacute;c ch\u1eadm v&agrave; ki\u1ec3m so&aacute;t.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" title=\"Reverse Crunches\" src=\"https:\/\/www.youtube.com\/embed\/Q5Z7MTblpkg\" width=\"1080\" height=\"608\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Xem video h\u01b0\u1edbng d\u1eabn chi ti\u1ebft b&agrave;i t\u1eadp Reverse Crunch<\/span><\/em><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">L\u1ecbch t\u1eadp gym cho nam m\u1edbi b\u1eaft \u0111\u1ea7u<\/span><\/h2>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">L\u1ecbch t\u1eadp Full Body cho nam (D&agrave;nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u)<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>M\u1ee5c ti&ecirc;u: <\/strong>L&agrave;m quen k\u1ef9 thu\u1eadt, x&acirc;y n\u1ec1n t\u1ea3ng s\u1ee9c m\u1ea1nh to&agrave;n th&acirc;n, ph&aacute;t tri\u1ec3n \u0111\u1ed3ng \u0111\u1ec1u c&aacute;c nh&oacute;m c\u01a1.<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">Th\u1ee9 2 (Th&acirc;n tr&ecirc;n + C\u01a1 b\u1ee5ng)<\/span><\/strong><\/p>\n<ol>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Seated Chest Press: 4 hi\u1ec7p &times; 10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Wide Grip Lat Pulldown: 4 hi\u1ec7p &times; 10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Dumbbell Seated Shoulder Press: 4 hi\u1ec7p &times; 10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Dumbbell Bicep Curl: 4 hi\u1ec7p &times; 10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Reverse Crunch: 4 hi\u1ec7p &times; 10&ndash;12 l\u1ea7n.<\/span><\/li>\n<\/ol>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">Th\u1ee9 4 (Th&acirc;n d\u01b0\u1edbi + Core)<\/span><\/strong><\/p>\n<ol>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Seated Leg Press: 4 hi\u1ec7p &times; 10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Squat: 3 hi\u1ec7p &times; 8&ndash;10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Lateral Raise: 3 hi\u1ec7p &times; 12 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Cable Rotation\/Twist: 4 hi\u1ec7p &times; 10 l\u1ea7n m\u1ed7i b&ecirc;n.<\/span><\/li>\n<\/ol>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">Th\u1ee9 6 (T\u1ed5ng h\u1ee3p to&agrave;n th&acirc;n)<\/span><\/strong><\/p>\n<ol>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Push-Up: 3 hi\u1ec7p &times; 10&ndash;15 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Seated Row: 4 hi\u1ec7p &times; 10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Hammer Curl: 3 hi\u1ec7p &times; 10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Close Grip Tricep Press-up: 4 hi\u1ec7p &times; 10 l\u1ea7n.<\/span><\/li>\n<\/ol>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/August2025\/tap-gym-cho-nguoi-moi-bat-dau-2_75.jpg\" alt=\"L\u1ecbch t\u1eadp Full Body cho nam 3 bu\u1ed5i\/tu\u1ea7n\" width=\"1200\" height=\"900\"><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">L\u1ecbch t\u1eadp Full Body cho nam 3 bu\u1ed5i\/tu\u1ea7n<\/span><\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">L\u1ecbch t\u1eadp Upper\/Lower cho nam (D&agrave;nh cho ng\u01b0\u1eddi \u0111&atilde; quen t\u1eadp luy\u1ec7n)<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>M\u1ee5c ti&ecirc;u: <\/strong>T\u1eadp trung s&acirc;u h\u01a1n v&agrave;o t\u1eebng nh&oacute;m c\u01a1, t\u1ed1i \u01b0u ph&aacute;t tri\u1ec3n s\u1ee9c m\u1ea1nh v&agrave; kh\u1ed1i l\u01b0\u1ee3ng c\u01a1.<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">Th\u1ee9 2 (Th&acirc;n tr&ecirc;n &ndash; Upper)<\/span><\/strong><\/p>\n<ol>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Seated Chest Press: 4 hi\u1ec7p &times; 10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Seated Row: 4 hi\u1ec7p &times; 10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Dumbbell Seated Shoulder Press: 4 hi\u1ec7p &times; 10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Dumbbell Bicep Curl: 4 hi\u1ec7p &times; 10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Reverse Crunch: 4 hi\u1ec7p &times; 10&ndash;12 l\u1ea7n.<\/span><\/li>\n<\/ol>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">Th\u1ee9 3 (Th&acirc;n d\u01b0\u1edbi &ndash; Lower)<\/span><\/strong><\/p>\n<ol>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Seated Leg Press: 4 hi\u1ec7p &times; 10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Squat: 3 hi\u1ec7p &times; 8&ndash;10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Cable Rotation\/Twist: 4 hi\u1ec7p &times; 10 l\u1ea7n m\u1ed7i b&ecirc;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Lateral Raise: 3 hi\u1ec7p &times; 12 l\u1ea7n.<\/span><\/li>\n<\/ol>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">Th\u1ee9 5 (Th&acirc;n tr&ecirc;n &ndash; Upper)<\/span><\/strong><\/p>\n<ol>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Push-Up: 3 hi\u1ec7p &times; 10&ndash;15 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Wide Grip Lat Pulldown: 4 hi\u1ec7p &times; 10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Hammer Curl: 3 hi\u1ec7p &times; 10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Close Grip Tricep Press-up: 4 hi\u1ec7p &times; 10 l\u1ea7n.<\/span><\/li>\n<\/ol>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">Th\u1ee9 6 (Th&acirc;n d\u01b0\u1edbi &ndash; Lower)<\/span><\/strong><\/p>\n<ol>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Seated Leg Press: 4 hi\u1ec7p &times; 10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Squat: 3 hi\u1ec7p &times; 8&ndash;10 l\u1ea7n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Cable Rotation\/Twist: 4 hi\u1ec7p &times; 10 l\u1ea7n m\u1ed7i b&ecirc;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Reverse Crunch: 4 hi\u1ec7p &times; 10&ndash;12 l\u1ea7n.<\/span><\/li>\n<\/ol>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/August2025\/tap-gym-cho-nguoi-moi-bat-dau-3.jpg\" alt=\"L\u1ecbch t\u1eadp Upper\/Lower cho nam 4 bu\u1ed5i\/tu\u1ea7n\" width=\"1200\" height=\"900\"><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">L\u1ecbch t\u1eadp Upper\/Lower cho nam 4 bu\u1ed5i\/tu\u1ea7n<\/span><\/em><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng cho nam m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp gym<\/span><\/h2>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Protein: <\/strong>H\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i v&agrave; ph&aacute;t tri\u1ec3n c\u01a1 b\u1eafp. C&oacute; trong th\u1ecbt n\u1ea1c, c&aacute;, tr\u1ee9ng, s\u1eefa, whey protein.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Carbohydrate: <\/strong>Gi&uacute;p ph\u1ee5c h\u1ed3i d\u1ef1 tr\u1eef glycogen v&agrave; duy tr&igrave; n\u0103ng l\u01b0\u1ee3ng. Ngu\u1ed3n cung c\u1ea5p t\u1ed1t g\u1ed3m g\u1ea1o, khoai, y\u1ebfn m\u1ea1ch, b&aacute;nh m&igrave; nguy&ecirc;n c&aacute;m.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Ch\u1ea5t b&eacute;o l&agrave;nh m\u1ea1nh: <\/strong>H\u1ed7 tr\u1ee3 h\u1ea5p thu vitamin v&agrave; c&acirc;n b\u1eb1ng hormone. Ngu\u1ed3n cung c\u1ea5p t\u1ed1t bao g\u1ed3m qu\u1ea3 b\u01a1, c&aacute;c lo\u1ea1i h\u1ea1t, d\u1ea7u oliu.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Vitamin &amp; kho&aacute;ng ch\u1ea5t: <\/strong>Gi&uacute;p c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i, gi\u1ea3m m\u1ecfi c\u01a1. C&oacute; trong rau xanh, tr&aacute;i c&acirc;y t\u01b0\u01a1i.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>N\u01b0\u1edbc &amp; \u0111i\u1ec7n gi\u1ea3i: <\/strong>Gi&uacute;p b\u1ed5 sung l\u01b0\u1ee3ng n\u01b0\u1edbc v&agrave; kho&aacute;ng ch\u1ea5t \u0111&atilde; m\u1ea5t \u0111i do ti\u1ebft m\u1ed3 h&ocirc;i.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/August2025\/tap-gym-cho-nguoi-moi-bat-dau-4.jpg\" alt=\"Protein, carb, ch\u1ea5t b&eacute;o, vitamin, kho&aacute;ng ch\u1ea5t v&agrave; n\u01b0\u1edbc gi&uacute;p ph\u1ee5c h\u1ed3i c\u01a1, duy tr&igrave; n\u0103ng l\u01b0\u1ee3ng\" width=\"1200\" height=\"900\"><\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><span style=\"font-family: arial, helvetica, sans-serif;\">Protein, carb, ch\u1ea5t b&eacute;o, vitamin, kho&aacute;ng ch\u1ea5t v&agrave; n\u01b0\u1edbc gi&uacute;p ph\u1ee5c h\u1ed3i c\u01a1, duy tr&igrave; n\u0103ng l\u01b0\u1ee3ng<\/span><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}} <em><strong>&gt;&gt;&gt; T&igrave;m hi\u1ec3u ngay:<\/strong> <\/em><a href=\"https:\/\/www.coolmate.me\/blog\/che-do-an-uong-nguoi-tap-gym-nam-phai-biet\"><em>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng cho ng\u01b0\u1eddi t\u1eadp gym nam c\u1ef1c chu\u1ea9n n&ecirc;n bi\u1ebft<\/em><\/a> {{{\/infobox}}}<\/span><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">C&acirc;u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/span><\/h2>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">T\u1eadp gym bao l&acirc;u th&igrave; c&oacute; k\u1ebft qu\u1ea3?<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Th&ocirc;ng th\u01b0\u1eddng, sau <strong>4-6 tu\u1ea7n<\/strong> b\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn c\u01a1 th\u1ec3 kh\u1ecfe h\u01a1n, v&agrave; sau 3-6 th&aacute;ng ki&ecirc;n tr&igrave;, s\u1ef1 thay \u0111\u1ed5i v\u1ec1 v&oacute;c d&aacute;ng s\u1ebd tr\u1edf n&ecirc;n r&otilde; r\u1ec7t. Tuy nhi&ecirc;n, k\u1ebft qu\u1ea3 c&ograve;n ph\u1ee5 thu\u1ed9c v&agrave;o c\u01a1 \u0111\u1ecba, ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v&agrave; s\u1ef1 k\u1ef7 lu\u1eadt c\u1ee7a b\u1ea1n.<\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">T\u1eadp t\u1ea1i nh&agrave; c&oacute; hi\u1ec7u qu\u1ea3 kh&ocirc;ng?<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">T\u1eadp t\u1ea1i nh&agrave; ho&agrave;n to&agrave;n c&oacute; th\u1ec3 hi\u1ec7u qu\u1ea3 n\u1ebfu b\u1ea1n k\u1ef7 lu\u1eadt v&agrave; c&oacute; ki\u1ebfn th\u1ee9c v\u1ec1 c&aacute;c b&agrave;i t\u1eadp kh&ocirc;ng c\u1ea7n d\u1ee5ng c\u1ee5 (bodyweight). Tuy nhi&ecirc;n, ph&ograve;ng gym cung c\u1ea5p \u0111a d\u1ea1ng thi\u1ebft b\u1ecb gi&uacute;p b\u1ea1n d\u1ec5 d&agrave;ng &aacute;p d\u1ee5ng nguy&ecirc;n t\u1eafc qu&aacute; t\u1ea3i t\u0103ng d\u1ea7n v&agrave; ph&aacute;t tri\u1ec3n to&agrave;n di\u1ec7n h\u01a1n.<\/span><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">K\u1ebft lu\u1eadn<\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Hy v\u1ecdng qua b&agrave;i vi\u1ebft n&agrave;y, b\u1ea1n \u0111&atilde; n\u1eafm \u0111\u01b0\u1ee3c c&aacute;c b&agrave;i t\u1eadp gym c\u01a1 b\u1ea3n d&agrave;nh cho nam m\u1edbi b\u1eaft \u0111\u1ea7u theo t\u1eebng nh&oacute;m c\u01a1, c&aacute;ch th\u1ef1c hi\u1ec7n \u0111&uacute;ng \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 v&agrave; gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng, c&ugrave;ng l\u1ecbch t\u1eadp ph&ugrave; h\u1ee3p. T\u1eadp luy\u1ec7n \u0111&uacute;ng k\u1ef9 thu\u1eadt v&agrave; duy tr&igrave; \u0111\u1ec1u \u0111\u1eb7n s\u1ebd gi&uacute;p b\u1ea1n c\u1ea3i thi\u1ec7n v&oacute;c d&aacute;ng, t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe v&agrave; n&acirc;ng cao tinh th\u1ea7n. \u0110\u1eebng qu&ecirc;n trang b\u1ecb nh\u1eefng b\u1ed9 <a href=\"https:\/\/www.coolmate.me\/collection\/quan-ao-phu-kien-tap-gym\">\u0111\u1ed3 t\u1eadp gym nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng t\u1ea1i Coolmate \u0111\u1ec3 bu\u1ed5i t\u1eadp c\u1ee7a b\u1ea1n th&ecirc;m h\u1ee9ng kh\u1edfi v&agrave; hi\u1ec7u qu\u1ea3.<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Theo d&otilde;i ngay <a href=\"https:\/\/www.coolmate.me\/blog\/?itm_source=navbar\">CoolBlog<\/a> \u0111\u1ec3 c\u1eadp nh\u1eadt th&ecirc;m nhi\u1ec1u ki\u1ebfn th\u1ee9c m\u1edbi nh\u1ea5t!<\/span><\/p>\n<p>{{{infobox}}}<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><em><strong><span style=\"font-family: arial, helvetica, sans-serif;\">&gt;&gt;&gt; Ngu\u1ed3n tham kh\u1ea3o:<\/span><\/strong><\/em><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners\" rel=\"nofollow noopener\" target=\"_blank\">Gym workouts for beginners<\/a><\/span><\/em><\/li>\n<\/ul>\n<p>{{{\/infobox}}}<\/p>\n<p>{{{infobox}}}<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><em><strong><span style=\"font-family: arial, helvetica, sans-serif;\">&gt;&gt;&gt; Xem th&ecirc;m:<\/span><\/strong><\/em><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/www.coolmate.me\/blog\/nghi-tap-bao-lau-thi-mat-co-5536\">Ngh\u1ec9 T\u1eadp Bao L&acirc;u Th&igrave; M\u1ea5t C\u01a1 B\u1eafp? C&aacute;ch Gi\u1eef C\u01a1 Khi Ng\u1eebng T\u1eadp Gym<\/a><\/span><\/em><\/li>\n<li dir=\"ltr\" role=\"presentation\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/www.coolmate.me\/blog\/tap-gym-nen-uong-sinh-to-gi-5686\">13 Lo\u1ea1i Sinh T\u1ed1 Gi&agrave;u Protein Gi&uacute;p T\u0103ng C\u01a1 Cho Ng\u01b0\u1eddi T\u1eadp Gym<\/a><\/span><\/em><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><em><span style=\"font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/www.coolmate.me\/blog\/dau-la-loai-whey-protein-tot-nhat-hien-nay-1846\">\u0110&acirc;u l&agrave; lo\u1ea1i Whey Protein t\u1ed1t nh\u1ea5t hi\u1ec7n nay, theo &yacute; ki\u1ebfn t\u1eeb HLV gym h&agrave;ng \u0111\u1ea7u?<\/a><\/span><\/em><\/li>\n<\/ul>\n<p>{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>T\u1eadp gym cho nam m\u1edbi b\u1eaft \u0111\u1ea7u kh&ocirc;ng ch\u1ec9 gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe v&agrave; v&oacute;c d&aacute;ng m&agrave; c&ograve;n n&acirc;ng cao s\u1ee9c m\u1ea1nh, s\u1ef1 d\u1ebbo dai v&agrave; tinh th\u1ea7n k\u1ef7 lu\u1eadt. Tuy nhi&ecirc;n, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 v&agrave; h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng, b\u1ea1n c\u1ea7n chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng c\u1ea3 v\u1ec1 ki\u1ebfn th\u1ee9c, k\u1ef9 thu\u1eadt&#8230;<\/p>\n","protected":false},"author":7,"featured_media":22542,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[39],"tags":[],"class_list":["post-8974","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\/8974","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\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=8974"}],"version-history":[{"count":1,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/8974\/revisions"}],"predecessor-version":[{"id":15449,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/8974\/revisions\/15449"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/22542"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=8974"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=8974"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=8974"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}