{"id":9008,"date":"2025-06-26T09:52:00","date_gmt":"2025-06-26T02:52:00","guid":{"rendered":"https:\/\/blog.coolmate.me\/bai-tap-gym-tai-nha-cho-nam-9008"},"modified":"2025-12-03T16:48:18","modified_gmt":"2025-12-03T09:48:18","slug":"bai-tap-gym-tai-nha-cho-nam","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/bai-tap-gym-tai-nha-cho-nam","title":{"rendered":"20 B\u00e0i T\u1eadp Gym T\u1ea1i Nh\u00e0 Cho Nam Hi\u1ec7u Qu\u1ea3 Nh\u1ea5t"},"content":{"rendered":"<p style=\"text-align: justify;\">N\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm\u00a0<strong>c\u00e1c <\/strong><strong data-start=\"28\" data-end=\"51\">b\u00e0i t\u1eadp gym t\u1ea1i nh\u00e0<\/strong> v\u1eeba \u0111\u01a1n gi\u1ea3n v\u1eeba hi\u1ec7u qu\u1ea3, \u0111\u00e2y ch\u00ednh l\u00e0 gi\u1ea3i ph\u00e1p d\u00e0nh cho b\u1ea1n. Ch\u1ec9 c\u1ea7n kh\u00f4ng gian nh\u1ecf v\u00e0 s\u1ef1 ki\u00ean tr\u00ec, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng m\u00e0 kh\u00f4ng c\u1ea7n \u0111\u1ebfn ph\u00f2ng gym. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd t\u1ed5ng h\u1ee3p 20 b\u00e0i t\u1eadp t\u1ea1i nh\u00e0 gi\u00fap b\u1ea1n r\u00e8n luy\u1ec7n to\u00e0n di\u1ec7n t\u1eeb s\u1ee9c b\u1ec1n, s\u1ee9c m\u1ea1nh \u0111\u1ebfn \u0111\u1ed9 d\u1ebbo dai. C\u00f9ng <a href=\"https:\/\/www.coolmate.me\"><strong>Coolmate<\/strong><\/a> b\u1eaft \u0111\u1ea7u h\u00e0nh tr\u00ecnh n\u00e2ng c\u1ea5p b\u1ea3n th\u00e2n ngay h\u00f4m nay!<\/p>\n<h2 style=\"text-align: justify;\">T\u1ed5ng h\u1ee3p 20 b\u00e0i t\u1eadp gym t\u1ea1i nh\u00e0 cho nam \u0111\u01a1n gi\u1ea3n, hi\u1ec7u qu\u1ea3<\/h2>\n<h3 style=\"text-align: justify;\">Nh\u00f3m b\u00e0i t\u1eadp To\u00e0n th\u00e2n &amp; T\u0103ng nh\u1ecbp tim<\/h3>\n<p style=\"text-align: justify;\" data-start=\"243\" data-end=\"576\">\u0110\u00e2y l\u00e0 nh\u00f3m c\u00e1c b\u00e0i t\u1eadp t\u1ea1i nh\u00e0 t\u00e1c \u0111\u1ed9ng l\u00ean to\u00e0n b\u1ed9 c\u01a1 th\u1ec3, gi\u00fap l\u00e0m n\u00f3ng nhanh, t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t v\u00e0 h\u1ed7 tr\u1ee3 \u0111\u1ed1t ch\u00e1y calo hi\u1ec7u qu\u1ea3. Ngo\u00e0i vi\u1ec7c gi\u00fap gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n, nh\u00f3m b\u00e0i t\u1eadp n\u00e0y c\u00f2n c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n tim m\u1ea1ch, s\u1ee9c ch\u1ecbu \u0111\u1ef1ng v\u00e0 \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi \u0111ang theo \u0111u\u1ed5i m\u1ee5c ti\u00eau <strong>t\u1eadp gym t\u1ea1i nh\u00e0<\/strong>, x\u00e2y d\u1ef1ng v\u00f3c d\u00e1ng th\u1ec3 h\u00ecnh nam \u0111\u1eb9p v\u00e0 c\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c t\u1ed5ng th\u1ec3.<\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 1: Burpee<\/strong><\/p>\n<h4 data-start=\"974\" data-end=\"1008\">C\u00e1ch th\u1ef1c hi\u1ec7n t\u1eebng b\u01b0\u1edbc:<\/h4>\n<ul>\n<li data-start=\"1010\" data-end=\"1080\"><strong data-start=\"1010\" data-end=\"1021\">B\u01b0\u1edbc 1:<\/strong> \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai, tay th\u1ea3 l\u1ecfng t\u1ef1 nhi\u00ean.<\/li>\n<li data-start=\"1082\" data-end=\"1165\"><strong data-start=\"1082\" data-end=\"1093\">B\u01b0\u1edbc 2:<\/strong> H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng t\u01b0 th\u1ebf squat, hai tay \u0111\u1eb7t xu\u1ed1ng s\u00e0n ph\u00eda tr\u01b0\u1edbc m\u0169i ch\u00e2n.<\/li>\n<li data-start=\"1167\" data-end=\"1300\"><strong data-start=\"1167\" data-end=\"1178\">B\u01b0\u1edbc 3:<\/strong> Nh\u1ea3y ho\u1eb7c b\u01b0\u1edbc hai ch\u00e2n ra sau \u0111\u1ec3 v\u00e0o t\u01b0 th\u1ebf plank (ch\u1ed1ng \u0111\u1ea9y), gi\u1eef c\u01a1 th\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n.<\/li>\n<li data-start=\"1302\" data-end=\"1458\"><strong data-start=\"1302\" data-end=\"1324\">B\u01b0\u1edbc 4 (t\u00f9y ch\u1ecdn):<\/strong> Th\u1ef1c hi\u1ec7n 1 l\u1ea7n ch\u1ed1ng \u0111\u1ea9y \u0111\u1ec3 t\u0103ng \u0111\u1ed9 th\u1eed th\u00e1ch, r\u1ea5t ph\u00f9 h\u1ee3p khi b\u1ea1n mu\u1ed1n n\u00e2ng cao hi\u1ec7u qu\u1ea3 trong <strong data-start=\"1422\" data-end=\"1457\">c\u00e1c b\u00e0i t\u1eadp gym t\u1ea1i nh\u00e0 cho nam<\/strong>.<\/li>\n<li data-start=\"1460\" data-end=\"1529\"><strong data-start=\"1460\" data-end=\"1471\">B\u01b0\u1edbc 5:<\/strong> Nh\u1ea3y ho\u1eb7c b\u01b0\u1edbc hai ch\u00e2n v\u1ec1 g\u1ea7n tay, tr\u1edf l\u1ea1i t\u01b0 th\u1ebf squat.<\/li>\n<li data-start=\"1531\" data-end=\"1610\"><strong data-start=\"1531\" data-end=\"1542\">B\u01b0\u1edbc 6:<\/strong> B\u1eadt nh\u1ea3y th\u1eb3ng l\u00ean, tay v\u01b0\u01a1n cao qua \u0111\u1ea7u \u0111\u1ec3 k\u00edch ho\u1ea1t c\u01a1 to\u00e0n th\u00e2n.<\/li>\n<li data-start=\"1612\" data-end=\"1709\"><strong data-start=\"1612\" data-end=\"1623\">B\u01b0\u1edbc 7:<\/strong> Ti\u1ebfp \u0111\u1ea5t nh\u1eb9 nh\u00e0ng b\u1eb1ng m\u0169i ch\u00e2n, sau \u0111\u00f3 h\u1ea1 c\u1ea3 b\u00e0n ch\u00e2n ch\u1ea1m s\u00e0n, gi\u1eef th\u0103ng b\u1eb1ng t\u1ed1t.<\/li>\n<li data-start=\"1711\" data-end=\"1760\"><strong data-start=\"1711\" data-end=\"1722\">B\u01b0\u1edbc 8:<\/strong> L\u1eb7p l\u1ea1i c\u00e1c b\u01b0\u1edbc theo s\u1ed1 l\u1ea7n y\u00eau c\u1ea7u.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><em>L\u01b0u \u00fd k\u1ef9 thu\u1eadt:<\/em><\/strong> Gi\u1eef l\u01b0ng th\u1eb3ng, si\u1ebft c\u01a1 b\u1ee5ng, ti\u1ebfp \u0111\u1ea5t b\u1eb1ng m\u0169i ch\u00e2n r\u1ed3i \u0111\u1ebfn c\u1ea3 b\u00e0n ch\u00e2n. H\u00edt th\u1edf \u0111\u1ec1u, th\u01b0\u1eddng l\u00e0 xu\u1ed1ng h\u00edt v\u00e0o, l\u00ean th\u1edf ra.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em><\/strong> Th\u1ef1c hi\u1ec7n 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 8-10 l\u1ea7n, ngh\u1ec9 60-90 gi\u00e2y.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=pgM9UIp_Oyw\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-1.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Burpee\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Burpee (t\u1eeb ph\u00fat 3:05-3:20)<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>{{{infobox}}} &gt;&gt; Tham kh\u1ea3o ngay <a href=\"https:\/\/www.coolmate.me\/collection\/quan-ao-phu-kien-tap-gym\">BST \u0111\u1ed3 t\u1eadp gym nam<\/a> \u0111\u1ebfn t\u1eeb Coolmate {{{\/infobox}}}<\/strong><\/p>\n<p style=\"text-align: justify;\">{{{productpreview_grid title=&#8221;&#8221;}}} 6768ca4e95f18d5f674ef04a,671b6c0215c02d4f2b3fa8a1 {{{\/productpreview_grid}}}<\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 2: Jumping Jacks\u00a0<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n kh\u00e9p, hai tay du\u1ed7i th\u1eb3ng hai b\u00ean th\u00e2n ng\u01b0\u1eddi.<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Nh\u1ea3y b\u1eadt hai ch\u00e2n dang r\u1ed9ng h\u01a1n vai, \u0111\u1ed3ng th\u1eddi vung hai tay l\u00ean cao qua \u0111\u1ea7u.<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>Nh\u1ea3y b\u1eadt tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/li>\n<li><strong>B\u01b0\u1edbc 4: <\/strong>L\u1eb7p l\u1ea1i li\u00ean t\u1ee5c.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><em>L\u01b0u \u00fd k\u1ef9 thu\u1eadt:<\/em> <\/strong>Ti\u1ebfp \u0111\u1ea5t b\u1eb1ng m\u0169i ch\u00e2n, gi\u1eef nh\u1ecbp \u0111\u1ec1u, h\u00edt th\u1edf s\u00e2u.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em> <\/strong>3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 30-60 gi\u00e2y, ngh\u1ec9 30 gi\u00e2y.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=FmnrehDxEB0\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-2.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Jumping Jacks\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Jumping Jacks<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 3: Mountain Climber (Leo n\u00fai)<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank cao (tay ch\u1ed1ng th\u1eb3ng, th\u00e2n ng\u01b0\u1eddi th\u1eb3ng).<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng, co g\u1ed1i ph\u1ea3i v\u1ec1 ph\u00eda ng\u1ef1c.<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>Nhanh ch\u00f3ng \u0111\u01b0a ch\u00e2n ph\u1ea3i v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u \u0111\u1ed3ng th\u1eddi co g\u1ed1i tr\u00e1i v\u1ec1 ph\u00eda ng\u1ef1c.<\/li>\n<li><strong>B\u01b0\u1edbc 4:<\/strong> Lu\u00e2n phi\u00ean hai ch\u00e2n li\u00ean t\u1ee5c.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><em>L\u01b0u \u00fd k\u1ef9 thu\u1eadt:<\/em><\/strong> Gi\u1eef core ch\u1eafc, h\u00f4ng kh\u00f4ng qu\u00e1 cao ho\u1eb7c s\u1ee5p. Vai, h\u00f4ng, m\u1eaft c\u00e1 ch\u00e2n tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em><\/strong> 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 30-60 gi\u00e2y, ngh\u1ec9 30-45 gi\u00e2y.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=De3Gl-nC7IQ\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-3.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Mountain Climber\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Mountain Climber<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>{{{infobox}}} <strong>&gt;&gt; Xem th\u00eam: <\/strong><a href=\"https:\/\/www.coolmate.me\/blog\/tap-gym-da-co-dep-khong-5736\">T\u1eadp gym da c\u00f3 \u0111\u1eb9p kh\u00f4ng? 5 l\u1ee3i \u00edch c\u1ee7a t\u1eadp th\u1ec3 d\u1ee5c v\u1edbi l\u00e0n da<\/a> {{{\/infobox}}}<\/strong><\/p>\n<h3 style=\"text-align: justify;\">Nh\u00f3m b\u00e0i t\u1eadp S\u1ee9c m\u1ea1nh th\u00e2n tr\u00ean<\/h3>\n<p style=\"text-align: justify;\">R\u00e8n luy\u1ec7n th\u00e2n tr\u00ean v\u1edbi c\u00e1c <strong>b\u00e0i<\/strong> <strong data-start=\"32\" data-end=\"51\">t\u1eadp gym t\u1ea1i nh\u00e0<\/strong> l\u00e0 b\u01b0\u1edbc quan tr\u1ecdng \u0111\u1ec3 x\u00e2y d\u1ef1ng v\u00f3c d\u00e1ng nam t\u00ednh, s\u0103n ch\u1eafc. Nh\u00f3m b\u00e0i t\u1eadp n\u00e0y t\u1eadp trung v\u00e0o c\u00e1c nh\u00f3m c\u01a1 ng\u1ef1c, vai v\u00e0 tay, ch\u1ee7 y\u1ebfu th\u00f4ng qua c\u00e1c \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y, nh\u00fang ho\u1eb7c ch\u1ed1ng \u0111\u1ea9y, ho\u00e0n to\u00e0n kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5. Ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n c\u00e1c <strong>b\u00e0i<\/strong> <strong data-start=\"287\" data-end=\"306\">t\u1eadp gym cho nam<\/strong> n\u00e0y s\u1ebd gi\u00fap b\u1ea1n s\u1edf h\u1eefu b\u1edd vai r\u1ed9ng, ng\u1ef1c n\u1edf, b\u1eafp tay r\u1eafn ch\u1eafc v\u00e0 t\u01b0 th\u1ebf v\u1eefng v\u00e0ng h\u01a1n.<\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 4: Push-up<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>T\u01b0 th\u1ebf plank cao, hai tay \u0111\u1eb7t tr\u00ean s\u00e0n, r\u1ed9ng h\u01a1n vai m\u1ed9t ch\u00fat, ng\u00f3n tay h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Th\u00e2n ng\u01b0\u1eddi t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n. Si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 m\u00f4ng.<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>T\u1eeb t\u1eeb h\u1ea1 th\u1ea5p c\u01a1 th\u1ec3 b\u1eb1ng c\u00e1ch g\u1eadp khu\u1ef7u tay (h\u01a1i ch\u0129a ra sau kho\u1ea3ng 45 \u0111\u1ed9), \u0111\u1ebfn khi ng\u1ef1c g\u1ea7n ch\u1ea1m s\u00e0n.<\/li>\n<li><strong>B\u01b0\u1edbc 4: <\/strong>D\u00f9ng l\u1ef1c t\u1eeb c\u01a1 ng\u1ef1c v\u00e0 tay \u0111\u1ea9y ng\u01b0\u1eddi tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><em>L\u01b0u \u00fd tr\u00e1nh sai l\u1ea7m:<\/em> <\/strong>Kh\u00f4ng v\u00f5ng l\u01b0ng (si\u1ebft c\u01a1 b\u1ee5ng), kh\u00f4ng s\u1ee5p\/nh\u00f4 vai, gi\u1eef c\u1ed5 th\u1eb3ng. Khu\u1ef7u tay kh\u00f4ng x\u00f2e ngang qu\u00e1 r\u1ed9ng.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em><\/strong> 3-4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 8-15 l\u1ea7n, ngh\u1ec9 60 gi\u00e2y.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=WDIpL0pjun0\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-4.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Push-up\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Push-up <\/em><\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 5: Incline Push-up<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u1eb7t hai tay l\u00ean m\u1ed9t b\u1ec1 m\u1eb7t \u1ed5n \u0111\u1ecbnh cao h\u01a1n s\u00e0n (gh\u1ebf, b\u00e0n th\u1ea5p).<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>B\u01b0\u1edbc ch\u00e2n ra sau sao cho th\u00e2n ng\u01b0\u1eddi t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng nghi\u00eang.<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>Th\u1ef1c hi\u1ec7n ch\u1ed1ng \u0111\u1ea9y: h\u1ea1 ng\u1ef1c v\u1ec1 ph\u00eda c\u1ea1nh b\u1ec1 m\u1eb7t cao, r\u1ed3i \u0111\u1ea9y l\u00ean.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">B\u00e0i n\u00e0y d\u1ec5 h\u01a1n push-up ti\u00eau chu\u1ea9n, t\u00e1c \u0111\u1ed9ng nhi\u1ec1u v\u00e0o ng\u1ef1c d\u01b0\u1edbi, vai tr\u01b0\u1edbc, tay sau. Ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em> <\/strong>3-4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10-15 l\u1ea7n.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=Me9bHFAxnCs\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-5.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Incline Push-up\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Incline Push-up<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 6: Decline Push-up<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u1eb7t ch\u00e2n l\u00ean m\u1ed9t b\u1ec1 m\u1eb7t cao h\u01a1n s\u00e0n, hai tay ch\u1ed1ng xu\u1ed1ng s\u00e0n.<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Th\u00e2n ng\u01b0\u1eddi t\u1ea1o th\u00e0nh \u0111\u01b0\u1eddng th\u1eb3ng d\u1ed1c xu\u1ed1ng t\u1eeb vai \u0111\u1ebfn g\u00f3t ch\u00e2n.<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>Th\u1ef1c hi\u1ec7n ch\u1ed1ng \u0111\u1ea9y: h\u1ea1 ng\u1ef1c v\u1ec1 ph\u00eda s\u00e0n, r\u1ed3i \u0111\u1ea9y l\u00ean.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">B\u00e0i n\u00e0y kh\u00f3 h\u01a1n, t\u00e1c \u0111\u1ed9ng nhi\u1ec1u v\u00e0o ng\u1ef1c tr\u00ean, vai tr\u01b0\u1edbc, tay sau.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em> <\/strong>3-4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 6-12 l\u1ea7n. T\u1eadp trung v\u00e0o form.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=oFO7RTcn-PI\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-6.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Decline Push-up\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Decline Push-up <\/em><\/p>\n<p style=\"text-align: justify;\"><em>{{{infobox}}} &gt;&gt; Tham kh\u1ea3o ngay BST\u00a0<a href=\"https:\/\/www.coolmate.me\/collection\/pickleball-tennis-cho-nam\">\u0111\u1ed3 pickleball nam<\/a>\u00a0\u0111\u1ebfn t\u1eeb Coolmate {{{\/infobox}}}<\/em><\/p>\n<p style=\"text-align: justify;\">{{{productpreview_grid title=&#8221;&#8221;}}} 6836ddcd1bfdd913c42d0bdd,6837c8e9cefc03228f587c78 {{{\/productpreview_grid}}}<\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 7: Close-Grip Push-up\u00a0<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>T\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y ti\u00eau chu\u1ea9n, nh\u01b0ng hai b\u00e0n tay \u0111\u1eb7t h\u1eb9p h\u01a1n vai (c\u00e1ch nhau kho\u1ea3ng m\u1ed9t gang tay).<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Gi\u1eef khu\u1ef7u tay \u00e9p s\u00e1t v\u00e0o hai b\u00ean s\u01b0\u1eddn khi h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng v\u00e0 \u0111\u1ea9y l\u00ean.<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>H\u1ea1 ng\u1ef1c xu\u1ed1ng g\u1ea7n s\u00e0n r\u1ed3i \u0111\u1ea9y m\u1ea1nh l\u00ean.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">B\u00e0i n\u00e0y d\u1ed3n nhi\u1ec1u \u00e1p l\u1ef1c h\u01a1n v\u00e0o c\u01a1 tay sau (triceps) v\u00e0 ph\u1ea7n ng\u1ef1c gi\u1eefa.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em><\/strong> 3-4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 8-15 l\u1ea7n.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=iFb3DPTWwD8\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-7.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Close-Grip Push-up\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Close-Grip Push-up <\/em><\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 8: Diamond Push-up<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u1eb7t hai b\u00e0n tay s\u00e1t nhau ngay d\u01b0\u1edbi ng\u1ef1c, ng\u00f3n tr\u1ecf v\u00e0 ng\u00f3n c\u00e1i ch\u1ea1m nhau t\u1ea1o h\u00ecnh kim c\u01b0\u01a1ng.<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Gi\u1eef khu\u1ef7u tay \u00e9p s\u00e1t v\u00e0o s\u01b0\u1eddn khi h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng, c\u1ed1 g\u1eafng \u0111\u01b0a ng\u1ef1c ch\u1ea1m mu b\u00e0n tay.<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>\u0110\u1ea9y m\u1ea1nh ng\u01b0\u1eddi l\u00ean.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\u0110\u00e2y l\u00e0 bi\u1ebfn th\u1ec3 n\u00e2ng cao, t\u00e1c \u0111\u1ed9ng r\u1ea5t m\u1ea1nh v\u00e0o c\u01a1 tay sau v\u00e0 ng\u1ef1c gi\u1eefa. B\u00e0i n\u00e0y kh\u00e1 kh\u00f3.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em><\/strong> 3-4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 5-10 l\u1ea7n. Ch\u1ea5t l\u01b0\u1ee3ng quan tr\u1ecdng h\u01a1n s\u1ed1 l\u01b0\u1ee3ng.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=8_ILkbB9an8\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-8.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Diamond Push-up\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Diamond Push-up<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 9: Tricep Dip<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>Ng\u1ed3i tr\u00ean m\u00e9p gh\u1ebf v\u1eefng ch\u1eafc, hai tay n\u1eafm m\u00e9p gh\u1ebf c\u1ea1nh h\u00f4ng, ng\u00f3n tay h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Du\u1ed7i th\u1eb3ng ch\u00e2n ra tr\u01b0\u1edbc (ho\u1eb7c g\u1eadp g\u1ed1i \u0111\u1ec3 d\u1ec5 h\u01a1n). Nh\u1ea5c h\u00f4ng ra kh\u1ecfi gh\u1ebf.<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>T\u1eeb t\u1eeb h\u1ea1 th\u1ea5p ng\u01b0\u1eddi b\u1eb1ng c\u00e1ch g\u1eadp khu\u1ef7u tay (h\u01b0\u1edbng th\u1eb3ng ra sau), \u0111\u1ebfn khi c\u00e1nh tay tr\u00ean g\u1ea7n song song s\u00e0n.<\/li>\n<li><strong>B\u01b0\u1edbc 4: <\/strong>D\u00f9ng l\u1ef1c t\u1eeb c\u01a1 tay sau \u0111\u1ea9y ng\u01b0\u1eddi th\u1eb3ng l\u00ean.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><em>L\u01b0u \u00fd k\u1ef9 thu\u1eadt:<\/em> <\/strong>Gi\u1eef l\u01b0ng th\u1eb3ng v\u00e0 g\u1ea7n m\u00e9p gh\u1ebf. Kh\u00f4ng h\u1ea1 qu\u00e1 s\u00e2u. T\u1eadp trung l\u1ef1c tay sau.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em><\/strong> 3-4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10-15 l\u1ea7n.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=dl8_opV0A0Y\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-9.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Tricep Dip\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Tricep Dip<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 10: Superman<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>N\u1eb1m s\u1ea5p, hai tay du\u1ed7i th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, hai ch\u00e2n du\u1ed7i th\u1eb3ng ra sau.<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Si\u1ebft c\u01a1 l\u01b0ng v\u00e0 c\u01a1 m\u00f4ng, \u0111\u1ed3ng th\u1eddi n\u00e2ng tay, ng\u1ef1c v\u00e0 ch\u00e2n l\u00ean kh\u1ecfi s\u00e0n cao nh\u1ea5t c\u00f3 th\u1ec3. C\u1ed5 gi\u1eef th\u1eb3ng, m\u1eaft nh\u00ecn xu\u1ed1ng.<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>Gi\u1eef \u1edf v\u1ecb tr\u00ed tr\u00ean c\u00f9ng 1-2 gi\u00e2y.<\/li>\n<li><strong>B\u01b0\u1edbc 4: <\/strong>T\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">B\u00e0i n\u00e0y c\u1ee7ng c\u1ed1 s\u1ee9c m\u1ea1nh c\u01a1 l\u01b0ng d\u01b0\u1edbi, l\u01b0ng gi\u1eefa, m\u00f4ng v\u00e0 vai sau. T\u1ed1t cho t\u01b0 th\u1ebf.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em> <\/strong>3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 12-15 l\u1ea7n. Ho\u1eb7c gi\u1eef t\u01b0 th\u1ebf n\u00e2ng 30-45 gi\u00e2y\/hi\u1ec7p.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=goynWxHQCWw\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-10.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Superman\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Superman<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>{{{infobox}}} <strong>&gt;&gt; Xem th\u00eam: <\/strong><a href=\"https:\/\/www.coolmate.me\/blog\/tap-gym-bao-lau-de-co-bung-6-mui-cach-co-6-mui-5740\">T\u1eadp Gym Bao L\u00e2u \u0110\u1ec3 C\u00f3 B\u1ee5ng 6 M\u00fai? C\u00e1ch C\u00f3 6 M\u00fai Nhanh Nh\u1ea5t<\/a> {{{\/infobox}}}<\/strong><\/p>\n<h3 style=\"text-align: justify;\">Nh\u00f3m b\u00e0i t\u1eadp S\u0103n ch\u1eafc ch\u00e2n &amp; M\u00f4ng<\/h3>\n<p style=\"text-align: justify;\">\u0110\u1eebng bao gi\u1edd b\u1ecf qua ng\u00e0y t\u1eadp ch\u00e2n, \u0111\u1eb7c bi\u1ec7t khi th\u1ef1c hi\u1ec7n c\u00e1c <strong>b\u00e0i <\/strong><strong data-start=\"70\" data-end=\"89\">t\u1eadp gym t\u1ea1i nh\u00e0<\/strong>. M\u1ed9t \u0111\u00f4i ch\u00e2n kh\u1ecfe kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 c\u00e2n \u0111\u1ed1i m\u00e0 c\u00f2n l\u00e0 n\u1ec1n t\u1ea3ng cho m\u1ecdi chuy\u1ec3n \u0111\u1ed9ng, t\u1eeb ch\u1ea1y b\u1ed9, b\u1eadt nh\u1ea3y \u0111\u1ebfn n\u00e2ng t\u1ea1. T\u1eadp ch\u00e2n \u0111\u00fang c\u00e1ch c\u00f2n gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh, c\u1ea3i thi\u1ec7n s\u1ef1 \u1ed5n \u0111\u1ecbnh v\u00e0 h\u1ed7 tr\u1ee3 \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n nh\u1edd v\u00e0o nh\u00f3m c\u01a1 l\u1edbn n\u00e0y.<\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 11: Squat\u00a0<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u1ee9ng th\u1eb3ng, ch\u00e2n r\u1ed9ng b\u1eb1ng ho\u1eb7c h\u01a1n vai, m\u0169i ch\u00e2n h\u01a1i h\u01b0\u1edbng ra ngo\u00e0i.<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Tay \u0111\u01b0a ra tr\u01b0\u1edbc ng\u1ef1c ho\u1eb7c sau \u0111\u1ea7u (kh\u00f4ng k\u00e9o \u0111\u1ea7u).<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>\u0110\u1ea9y h\u00f4ng ra sau v\u00e0 h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng nh\u01b0 ng\u1ed3i gh\u1ebf v\u00f4 h\u00ecnh.<\/li>\n<li><strong>B\u01b0\u1edbc 4: <\/strong>H\u1ea1 \u0111\u1ebfn khi \u0111\u00f9i song song s\u00e0n (ho\u1eb7c s\u00e2u h\u01a1n n\u1ebfu kh\u1edbp cho ph\u00e9p, l\u01b0ng v\u1eabn th\u1eb3ng). \u0110\u1ea7u g\u1ed1i theo h\u01b0\u1edbng m\u0169i ch\u00e2n, c\u1ed1 g\u1eafng kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n.<\/li>\n<li><strong>B\u01b0\u1edbc 5: <\/strong>Gi\u1eef l\u01b0ng th\u1eb3ng t\u1ef1 nhi\u00ean, ng\u1ef1c m\u1edf, m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc. Si\u1ebft c\u01a1 b\u1ee5ng.<\/li>\n<li><strong>B\u01b0\u1edbc 6: <\/strong>D\u1ed3n l\u1ef1c v\u00e0o g\u00f3t ch\u00e2n v\u00e0 gi\u1eefa b\u00e0n ch\u00e2n, \u0111\u1ea9y m\u1ea1nh ng\u01b0\u1eddi \u0111\u1ee9ng th\u1eb3ng l\u00ean. Si\u1ebft c\u01a1 m\u00f4ng \u1edf \u0111\u1ec9nh.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><em>L\u01b0u \u00fd k\u1ef9 thu\u1eadt:<\/em> <\/strong>Lu\u00f4n gi\u1eef l\u01b0ng th\u1eb3ng, si\u1ebft c\u01a1 b\u1ee5ng. Tr\u1ecdng t\u00e2m d\u1ed3n v\u00e0o g\u00f3t v\u00e0 gi\u1eefa b\u00e0n ch\u00e2n. \u0110\u1ea7u g\u1ed1i theo h\u01b0\u1edbng m\u0169i ch\u00e2n.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em> <\/strong>3-4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 12-20 l\u1ea7n.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=Dy28eq2PjcM\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-11.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Squat\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Squat<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 12: Lunge\u00a0<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u1ee9ng th\u1eb3ng, ch\u00e2n kh\u00e9p ho\u1eb7c r\u1ed9ng b\u1eb1ng h\u00f4ng.<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>B\u01b0\u1edbc m\u1ed9t ch\u00e2n d\u00e0i l\u00ean ph\u00eda tr\u01b0\u1edbc (v\u00ed d\u1ee5: ch\u00e2n ph\u1ea3i).<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>H\u1ea1 h\u00f4ng xu\u1ed1ng \u0111\u1ebfn khi c\u1ea3 hai \u0111\u1ea7u g\u1ed1i t\u1ea1o g\u00f3c 90 \u0111\u1ed9. G\u1ed1i ch\u00e2n tr\u01b0\u1edbc th\u1eb3ng h\u00e0ng m\u1eaft c\u00e1, kh\u00f4ng v\u01b0\u1ee3t m\u0169i ch\u00e2n. G\u1ed1i ch\u00e2n sau g\u1ea7n ch\u1ea1m s\u00e0n.<\/li>\n<li><strong>B\u01b0\u1edbc 4: <\/strong>Gi\u1eef th\u00e2n ng\u01b0\u1eddi th\u1eb3ng, si\u1ebft c\u01a1 b\u1ee5ng.<\/li>\n<li><strong>B\u01b0\u1edbc 5: <\/strong>D\u00f9ng l\u1ef1c t\u1eeb g\u00f3t ch\u00e2n tr\u01b0\u1edbc \u0111\u1ea9y ng\u01b0\u1eddi v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/li>\n<li><strong>B\u01b0\u1edbc 6: <\/strong>L\u1eb7p l\u1ea1i v\u1edbi ch\u00e2n kia ho\u1eb7c ho\u00e0n th\u00e0nh \u0111\u1ee7 s\u1ed1 l\u1ea7n r\u1ed3i \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><em>L\u01b0u \u00fd k\u1ef9 thu\u1eadt:<\/em> <\/strong>G\u1ed1i ch\u00e2n tr\u01b0\u1edbc kh\u00f4ng v\u01b0\u1ee3t m\u0169i ch\u00e2n. L\u01b0ng th\u1eb3ng. Duy tr\u00ec th\u0103ng b\u1eb1ng.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em><\/strong> 3-4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10-15 l\u1ea7n\/ch\u00e2n.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=DlhojghkaQ0\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-12.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Lunge\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Lunge<\/em><\/p>\n<p style=\"text-align: justify;\">{{{productpreview_grid title=&#8221;&#8221;}}} 6838027e3444e36eee632073,6837eaa3c10d177c157f52c8 {{{\/productpreview_grid}}}<\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 13: Sumo Squat<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u1ee9ng th\u1eb3ng, ch\u00e2n m\u1edf r\u1ed9ng h\u01a1n vai r\u1ea5t nhi\u1ec1u, m\u0169i ch\u00e2n xoay h\u01b0\u1edbng ra ngo\u00e0i kho\u1ea3ng 45 \u0111\u1ed9.<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Tay \u0111\u1eb7t tr\u01b0\u1edbc ng\u1ef1c, ch\u1ed1ng h\u00f4ng ho\u1eb7c gi\u1eef v\u1eadt n\u1eb7ng nh\u1eb9 (n\u1ebfu c\u00f3).<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>H\u1ea1 h\u00f4ng th\u1eb3ng xu\u1ed1ng, gi\u1eef l\u01b0ng th\u1eb3ng, \u0111\u1ea7u g\u1ed1i di chuy\u1ec3n theo h\u01b0\u1edbng m\u0169i ch\u00e2n.<\/li>\n<li><strong>B\u01b0\u1edbc 4:\u00a0<\/strong>H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng s\u00e2u nh\u1ea5t c\u00f3 th\u1ec3 m\u00e0 v\u1eabn gi\u1eef l\u01b0ng th\u1eb3ng v\u00e0 g\u1ed1i kh\u00f4ng ch\u1ee5m v\u00e0o.<\/li>\n<li><strong>B\u01b0\u1edbc 5: <\/strong>\u0110\u1ea9y m\u1ea1nh ng\u01b0\u1eddi l\u00ean, si\u1ebft c\u01a1 m\u00f4ng \u1edf \u0111\u1ec9nh.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">B\u00e0i n\u00e0y t\u1eadp trung nhi\u1ec1u h\u01a1n v\u00e0o c\u01a1 \u0111\u00f9i trong v\u00e0 c\u01a1 m\u00f4ng.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em> <\/strong>3-4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 12-20 l\u1ea7n.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=LnCqr760UqE\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-13.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Sumo Squat\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Sumo Squat<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 14: Glute Bridge<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>N\u1eb1m ng\u1eeda, g\u1ed1i co, b\u00e0n ch\u00e2n \u0111\u1eb7t ph\u1eb3ng tr\u00ean s\u00e0n, r\u1ed9ng b\u1eb1ng h\u00f4ng, g\u1ea7n m\u00f4ng.<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Tay du\u1ed7i th\u1eb3ng d\u1ecdc th\u00e2n, l\u00f2ng b\u00e0n tay \u00fap.<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>Si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng v\u00e0 b\u1ee5ng, t\u1eeb t\u1eeb n\u00e2ng h\u00f4ng l\u00ean \u0111\u1ebfn khi c\u01a1 th\u1ec3 t\u1ea1o \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb vai \u0111\u1ebfn g\u1ed1i.<\/li>\n<li><strong>B\u01b0\u1edbc 4: <\/strong>Gi\u1eef \u1edf v\u1ecb tr\u00ed tr\u00ean c\u00f9ng 1-2 gi\u00e2y, si\u1ebft ch\u1eb7t m\u00f4ng t\u1ed1i \u0111a.<\/li>\n<li><strong>B\u01b0\u1edbc 5: <\/strong>T\u1eeb t\u1eeb h\u1ea1 h\u00f4ng xu\u1ed1ng (kh\u00f4ng ch\u1ea1m h\u1eb3n s\u00e0n n\u1ebfu mu\u1ed1n kh\u00f3 h\u01a1n) r\u1ed3i l\u1eb7p l\u1ea1i.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><em>L\u01b0u \u00fd:<\/em> <\/strong>T\u1eadp trung c\u1ea3m nh\u1eadn l\u1ef1c si\u1ebft \u1edf c\u01a1 m\u00f4ng, kh\u00f4ng d\u00f9ng l\u1ef1c l\u01b0ng d\u01b0\u1edbi (kh\u00f4ng \u01b0\u1ee1n l\u01b0ng).<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em><\/strong> 3-4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 15-20 l\u1ea7n.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=8bbE64NuDTU\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-14.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Glute Bridge\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Glute Bridge<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 15: Calf Raise\u00a0<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u1ee9ng th\u1eb3ng, ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng, m\u0169i ch\u00e2n h\u01b0\u1edbng th\u1eb3ng. V\u1ecbn nh\u1eb9 t\u01b0\u1eddng\/gh\u1ebf n\u1ebfu c\u1ea7n.<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>T\u1eeb t\u1eeb nh\u00f3n cao g\u00f3t ch\u00e2n l\u00ean h\u1ebft m\u1ee9c, d\u1ed3n tr\u1ecdng l\u01b0\u1ee3ng l\u00ean m\u0169i v\u00e0 ng\u00f3n ch\u00e2n.<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>Gi\u1eef \u1edf v\u1ecb tr\u00ed cao nh\u1ea5t 1-2 gi\u00e2y, c\u1ea3m nh\u1eadn c\u01a1 b\u1eafp ch\u00e2n.<\/li>\n<li><strong>B\u01b0\u1edbc 4: <\/strong>T\u1eeb t\u1eeb h\u1ea1 g\u00f3t ch\u00e2n xu\u1ed1ng.<\/li>\n<li><strong>B\u01b0\u1edbc 5: <\/strong>(N\u00e2ng cao) \u0110\u1ee9ng tr\u00ean b\u1eadc thang, g\u00f3t ch\u00e2n \u1edf ngo\u00e0i m\u00e9p, h\u1ea1 g\u00f3t s\u00e2u h\u01a1n m\u1eb7t b\u1ee5c.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><em>L\u01b0u \u00fd:<\/em> <\/strong>C\u1ea3m nh\u1eadn s\u1ef1 c\u0103ng c\u1ee9ng \u1edf c\u01a1 b\u1eafp ch\u00e2n.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em> <\/strong>3-4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 15-25 l\u1ea7n.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/fitbod.me\/exercises\/calf-raise\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-15.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c\u00a0Calf Raise\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c\u00a0Calf Raise<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>{{{infobox}}} &gt;&gt; Xem th\u00eam: <a href=\"https:\/\/www.coolmate.me\/blog\/tap-gym-sang-co-tot-khong-5745\">T\u1eadp Gym S\u00e1ng C\u00f3 T\u1ed1t Kh\u00f4ng? 10 L\u1ee3i \u00cdch Khi T\u1eadp Gym Bu\u1ed5i S\u00e1ng<\/a> {{{\/infobox}}}<\/strong><\/p>\n<h3 style=\"text-align: justify;\">Nh\u00f3m b\u00e0i t\u1eadp C\u01a1 b\u1ee5ng &amp; L\u01b0ng<\/h3>\n<p style=\"text-align: justify;\">V\u1edbi c\u00e1c <strong>b\u00e0i <\/strong><strong data-start=\"12\" data-end=\"31\">t\u1eadp gym t\u1ea1i nh\u00e0<\/strong>, vi\u1ec7c r\u00e8n luy\u1ec7n v\u00f9ng core l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc v\u00e0 l\u01b0ng d\u01b0\u1edbi kh\u1ecfe m\u1ea1nh kh\u00f4ng ch\u1ec9 gi\u00fap v\u00f3c d\u00e1ng \u0111\u1eb9p h\u01a1n m\u00e0 c\u00f2n t\u0103ng kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 \u1ed5n \u0111\u1ecbnh c\u01a1 th\u1ec3. \u0110\u00e2y ch\u00ednh l\u00e0 trung t\u00e2m s\u1ee9c m\u1ea1nh h\u1ed7 tr\u1ee3 b\u1ea1n th\u1ef1c hi\u1ec7n t\u1ed1t m\u1ecdi \u0111\u1ed9ng t\u00e1c, \u0111\u1ed3ng th\u1eddi ph\u00f2ng ng\u1eeba \u0111au l\u01b0ng hi\u1ec7u qu\u1ea3.<\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 16: Plank<\/strong><\/p>\n<ul>\n<li><strong>B\u01b0\u1edbc 1: <\/strong>Du\u1ed7i th\u1eb3ng ch\u00e2n ra sau, m\u0169i ch\u00e2n ch\u1ed1ng s\u00e0n.<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>N\u00e2ng h\u00f4ng sao cho c\u01a1 th\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t.<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>Si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng v\u00e0 m\u00f4ng, l\u01b0ng kh\u00f4ng v\u00f5ng, h\u00f4ng kh\u00f4ng qu\u00e1 cao.<\/li>\n<li><strong>B\u01b0\u1edbc 4: <\/strong>C\u1ed5 th\u1eb3ng, m\u1eaft nh\u00ecn xu\u1ed1ng ho\u1eb7c h\u01a1i ch\u1ebfch v\u1ec1 tr\u01b0\u1edbc.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><em>L\u01b0u \u00fd k\u1ef9 thu\u1eadt:<\/em><\/strong> Kh\u00f4ng v\u00f5ng l\u01b0ng, kh\u00f4ng \u0111\u1ea9y h\u00f4ng qu\u00e1 cao. H\u00edt th\u1edf \u0111\u1ec1u.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em><\/strong> 3-4 hi\u1ec7p. Gi\u1eef 30-60 gi\u00e2y\/hi\u1ec7p (ho\u1eb7c l\u00e2u h\u01a1n n\u1ebfu form chu\u1ea9n). Ngh\u1ec9 30-45 gi\u00e2y.<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=pSHjTRCQxIw\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-16.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Plank\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Plank<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 17: Side Plank\u00a0<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>N\u1eb1m nghi\u00eang (v\u00ed d\u1ee5: b\u00ean ph\u1ea3i).<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Ch\u1ed1ng c\u1eb3ng tay ph\u1ea3i xu\u1ed1ng s\u00e0n, khu\u1ef7u tay ph\u1ea3i d\u01b0\u1edbi vai ph\u1ea3i.<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>Ch\u00e2n du\u1ed7i th\u1eb3ng, ch\u1ed3ng l\u00ean nhau ho\u1eb7c ch\u00e2n tr\u00ean \u0111\u1eb7t tr\u01b0\u1edbc ch\u00e2n d\u01b0\u1edbi.<\/li>\n<li><strong>B\u01b0\u1edbc 4: <\/strong>Si\u1ebft c\u01a1 b\u1ee5ng v\u00e0 li\u00ean s\u01b0\u1eddn, n\u00e2ng h\u00f4ng l\u00ean \u0111\u1ebfn khi c\u01a1 th\u1ec3 t\u1ea1o \u0111\u01b0\u1eddng th\u1eb3ng.<\/li>\n<li><strong>B\u01b0\u1edbc 5: <\/strong>Tay tr\u00e1i ch\u1ed1ng h\u00f4ng, du\u1ed7i l\u00ean tr\u1ea7n, ho\u1eb7c d\u1ecdc th\u00e2n.<\/li>\n<li><strong>B\u01b0\u1edbc 6: <\/strong>Gi\u1eef t\u01b0 th\u1ebf.<\/li>\n<li><strong>B\u01b0\u1edbc 7: <\/strong>H\u1ea1 ng\u01b0\u1eddi v\u00e0 \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">B\u00e0i n\u00e0y t\u1eadp trung v\u00e0o c\u01a1 li\u00ean s\u01b0\u1eddn (obliques) v\u00e0 b\u1ee5ng ngang, gi\u00fap eo thon v\u00e0 \u1ed5n \u0111\u1ecbnh core.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em><\/strong> 3-4 hi\u1ec7p. Gi\u1eef 30-60 gi\u00e2y\/b\u00ean. H\u00f4ng kh\u00f4ng r\u01a1i.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=RXlHKL_NEN8\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-17.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Side Plank\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Side Plank<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 18: Crunches\u00a0<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>N\u1eb1m ng\u1eeda, g\u1ed1i co, b\u00e0n ch\u00e2n \u0111\u1eb7t ph\u1eb3ng tr\u00ean s\u00e0n.<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Tay \u0111\u1eb7t nh\u1eb9 sau \u0111\u1ea7u (kh\u00f4ng k\u00e9o \u0111\u1ea7u), b\u1eaft ch\u00e9o tr\u01b0\u1edbc ng\u1ef1c, ho\u1eb7c du\u1ed7i v\u1ec1 ph\u00eda g\u1ed1i.<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>Si\u1ebft c\u01a1 b\u1ee5ng, t\u1eeb t\u1eeb n\u00e2ng \u0111\u1ea7u v\u00e0 vai l\u00ean kh\u1ecfi s\u00e0n (l\u01b0ng tr\u00ean nh\u1ea5c l\u00ean, l\u01b0ng d\u01b0\u1edbi \u00e1p s\u00e0n).<\/li>\n<li><strong>B\u01b0\u1edbc 4: <\/strong>D\u00f9ng l\u1ef1c b\u1ee5ng k\u00e9o ng\u01b0\u1eddi l\u00ean, kh\u00f4ng d\u00f9ng c\u1ed5 hay h\u00f4ng.<\/li>\n<li><strong>B\u01b0\u1edbc 5: <\/strong>Th\u1edf ra khi n\u00e2ng, h\u00edt v\u00e0o khi h\u1ea1.<\/li>\n<li><strong>B\u01b0\u1edbc 6: <\/strong>Gi\u1eef m\u1ed9t gi\u00e2y \u1edf v\u1ecb tr\u00ed co c\u01a1 r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><em>L\u01b0u \u00fd k\u1ef9 thu\u1eadt:<\/em> <\/strong>Kh\u00f4ng d\u00f9ng tay k\u00e9o c\u1ed5. Chuy\u1ec3n \u0111\u1ed9ng ch\u1eadm, c\u00f3 ki\u1ec3m so\u00e1t. L\u01b0ng d\u01b0\u1edbi \u00e1p s\u00e1t s\u00e0n.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em><\/strong> 3-4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 15-20 l\u1ea7n.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.vecteezy.com\/video\/21943781-athlete-man-who-suddenly-starts-to-do-the-crunch-twist-while-lying-on-the-floor-exercise-moves-lying-on-the-floor-while-doing-sports-and-after-resting-starting-to-do-the-crunch-theist-movement\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-18.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Crunches\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Crunches<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 19: Leg Raises<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>N\u1eb1m ng\u1eeda, ch\u00e2n du\u1ed7i th\u1eb3ng.<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Tay du\u1ed7i d\u1ecdc th\u00e2n (l\u00f2ng b\u00e0n tay \u00fap) ho\u1eb7c \u0111\u1eb7t d\u01b0\u1edbi m\u00f4ng d\u01b0\u1edbi (h\u1ed7 tr\u1ee3 l\u01b0ng).<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>Si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng d\u01b0\u1edbi, t\u1eeb t\u1eeb n\u00e2ng c\u1ea3 hai ch\u00e2n th\u1eb3ng l\u00ean (ho\u1eb7c h\u01a1i g\u1eadp g\u1ed1i n\u1ebfu kh\u00f3\/l\u01b0ng v\u00f5ng) \u0111\u1ebfn khi g\u1ea7n vu\u00f4ng g\u00f3c s\u00e0n.<\/li>\n<li><strong>B\u01b0\u1edbc 4: <\/strong>Gi\u1eef l\u01b0ng d\u01b0\u1edbi lu\u00f4n \u00e1p s\u00e1t s\u00e0n.<\/li>\n<li><strong>B\u01b0\u1edbc 5: <\/strong>T\u1eeb t\u1eeb h\u1ea1 ch\u00e2n xu\u1ed1ng (kh\u00f4ng ch\u1ea1m h\u1eb3n s\u00e0n).<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><em>L\u01b0u \u00fd k\u1ef9 thu\u1eadt:<\/em><\/strong> B\u00e0i n\u00e0y t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 b\u1ee5ng d\u01b0\u1edbi. Quan tr\u1ecdng nh\u1ea5t l\u00e0 gi\u1eef l\u01b0ng d\u01b0\u1edbi \u00e1p s\u00e1t s\u00e0n. Ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em><\/strong> 3-4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 12-18 l\u1ea7n.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=xJJu-WiROM8\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-19.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Leg Raises\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Leg Raises<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>{{{infobox}}} <strong>&gt;&gt; Xem th\u00eam: <\/strong><a href=\"https:\/\/www.coolmate.me\/blog\/tap-gym-1-tieng-dot-bao-nhieu-calo-5734\">Gi\u1ea3i \u0110\u00e1p: T\u1eadp Gym 1 Ti\u1ebfng \u0110\u1ed1t Bao Nhi\u00eau Calo?<\/a> {{{\/infobox}}}<\/strong><\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp 20: Bicycle Crunches\u00a0<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>N\u1eb1m ng\u1eeda, tay \u0111\u1eb7t nh\u1eb9 sau \u0111\u1ea7u.<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>N\u00e2ng \u0111\u1ea7u v\u00e0 vai l\u00ean, co hai g\u1ed1i l\u00ean g\u00f3c 90 \u0111\u1ed9.<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>Du\u1ed7i th\u1eb3ng ch\u00e2n ph\u1ea3i, xoay th\u00e2n tr\u00ean sang tr\u00e1i, \u0111\u01b0a khu\u1ef7u tay ph\u1ea3i h\u01b0\u1edbng v\u1ec1 g\u1ed1i tr\u00e1i.<\/li>\n<li><strong>B\u01b0\u1edbc 4: <\/strong>Ngay sau \u0111\u00f3, co ch\u00e2n ph\u1ea3i l\u1ea1i, du\u1ed7i th\u1eb3ng ch\u00e2n tr\u00e1i, xoay th\u00e2n tr\u00ean sang ph\u1ea3i, \u0111\u01b0a khu\u1ef7u tay tr\u00e1i h\u01b0\u1edbng v\u1ec1 g\u1ed1i ph\u1ea3i.<\/li>\n<li><strong>B\u01b0\u1edbc 5: <\/strong>Lu\u00e2n phi\u00ean li\u00ean t\u1ee5c, nh\u1ecbp nh\u00e0ng.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">B\u00e0i n\u00e0y hi\u1ec7u qu\u1ea3 cho b\u1ee5ng tr\u00ean, b\u1ee5ng d\u01b0\u1edbi v\u00e0 c\u01a1 li\u00ean s\u01b0\u1eddn.<\/p>\n<p style=\"text-align: justify;\"><strong><em>G\u1ee3i \u00fd:<\/em> <\/strong>3-4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 15-20 l\u1ea7n\/b\u00ean (t\u1ed5ng 30-40 chuy\u1ec3n \u0111\u1ed9ng).<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.youtube.com\/watch?v=eqg47ZuGZXQ\" target=\"_blank\" rel=\"noopener nofollow\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-20.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Bicycle Crunches\" width=\"1200\" height=\"900\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c Bicycle Crunches<\/em><\/p>\n<h2 style=\"text-align: justify;\">Nh\u1eefng d\u1ee5ng c\u1ee5 c\u1ea7n c\u00f3 khi t\u1eadp gym t\u1ea1i nh\u00e0<\/h2>\n<p style=\"text-align: justify;\">C\u00e1c b\u00e0i t\u1eadp <a href=\"https:\/\/www.coolmate.me\/blog\/body-weight-3616\">bodyweight<\/a> l\u00e0 ch\u1ee7 \u0111\u1ea1o, kh\u00f4ng c\u1ea7n m\u00e1y m\u00f3c ph\u1ee9c t\u1ea1p. Tuy nhi\u00ean, m\u1ed9t v\u00e0i d\u1ee5ng c\u1ee5 \u0111\u01a1n gi\u1ea3n c\u00f3 th\u1ec3 gi\u00fap t\u0103ng hi\u1ec7u qu\u1ea3, tho\u1ea3i m\u00e1i v\u00e0 \u0111a d\u1ea1ng h\u00f3a b\u00e0i t\u1eadp:<\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>Th\u1ea3m t\u1eadp (Yoga mat):<\/strong> B\u1ec1 m\u1eb7t \u00eam, ch\u1ed1ng tr\u01b0\u1ee3t, b\u1ea3o v\u1ec7 kh\u1edbp (c\u1ed5 tay, g\u1ed1i, l\u01b0ng) khi t\u1eadp tr\u00ean s\u00e0n.<\/li>\n<li><strong>T\u1ea1 tay nh\u1ecf (Dumbbells):<\/strong> T\u0103ng \u0111\u1ed9 kh\u00f3 cho <a href=\"https:\/\/www.coolmate.me\/blog\/squat-la-gi-huong-dan-tap-squat-dung-cach-2504\">Squat<\/a>, Lunge, ho\u1eb7c t\u1eadp tay vai chuy\u00ean bi\u1ec7t. C\u00f3 th\u1ec3 d\u00f9ng chai n\u01b0\u1edbc ch\u1ee9a c\u00e1t\/n\u01b0\u1edbc thay th\u1ebf ban \u0111\u1ea7u.<\/li>\n<li><strong>D\u00e2y kh\u00e1ng l\u1ef1c (Resistance bands):<\/strong> Nh\u1ecf g\u1ecdn, linh ho\u1ea1t, t\u0103ng l\u1ef1c c\u1ea3n, h\u1ed7 tr\u1ee3 t\u1eadp nh\u00f3m c\u01a1 nh\u1ecf ho\u1eb7c kh\u1edfi \u0111\u1ed9ng.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-21.jpg\" alt=\"M\u1ed9t v\u00e0i d\u1ee5ng c\u1ee5 \u0111\u01a1n gi\u1ea3n c\u00f3 th\u1ec3 gi\u00fap t\u0103ng hi\u1ec7u qu\u1ea3, tho\u1ea3i m\u00e1i v\u00e0 \u0111a d\u1ea1ng h\u00f3a b\u00e0i t\u1eadp\" width=\"1200\" height=\"900\" \/><\/p>\n<p style=\"text-align: center;\"><em>M\u1ed9t v\u00e0i d\u1ee5ng c\u1ee5 \u0111\u01a1n gi\u1ea3n c\u00f3 th\u1ec3 gi\u00fap t\u0103ng hi\u1ec7u qu\u1ea3, tho\u1ea3i m\u00e1i v\u00e0 \u0111a d\u1ea1ng h\u00f3a b\u00e0i t\u1eadp<\/em><\/p>\n<p><strong>{{{infobox}}} <strong>&gt;&gt; Xem th\u00eam: <\/strong><a href=\"https:\/\/www.coolmate.me\/blog\/tap-gym-cho-nguoi-luoi-5696\">Top 9 B\u00e0i T\u1eadp Gym Cho Ng\u01b0\u1eddi L\u01b0\u1eddi Gi\u00fap Gi\u1ea3m M\u1ee1 Hi\u1ec7u Qu\u1ea3<\/a> {{{\/infobox}}}<\/strong><\/p>\n<h2 style=\"text-align: justify;\">Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v\u00e0 ngh\u1ec9 ng\u01a1i khi t\u1eadp gym t\u1ea1i nh\u00e0<\/h2>\n<p style=\"text-align: justify;\">T\u1eadp luy\u1ec7n ch\u1ec9 l\u00e0 m\u1ed9t ph\u1ea7n. Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd v\u00e0 ngh\u1ec9 ng\u01a1i \u0111\u1ee7 \u0111\u00f3ng vai tr\u00f2 c\u1ef1c k\u1ef3 quan tr\u1ecdng cho ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp, ph\u00e1t tri\u1ec3n th\u1ec3 ch\u1ea5t v\u00e0 duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng.<\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>Dinh d\u01b0\u1ee1ng:<\/strong> \u01afu ti\u00ean th\u1ef1c ph\u1ea9m gi\u00e0u <a href=\"https:\/\/www.coolmate.me\/blog\/protein-va-vai-tro-quan-trong-cua-protein-voi-co-the-ban-da-biet-5066\">protein<\/a> (th\u1ecbt, c\u00e1, tr\u1ee9ng, s\u1eefa, \u0111\u1eadu) \u0111\u1ec3 x\u00e2y d\u1ef1ng c\u01a1. B\u1ed5 sung <a href=\"https:\/\/www.coolmate.me\/blog\/carb-la-gi-1446\">carb<\/a>\u00a0(ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, khoai lang) \u0111\u1ec3 c\u00f3 n\u0103ng l\u01b0\u1ee3ng. \u0102n nhi\u1ec1u rau xanh, tr\u00e1i c\u00e2y. U\u1ed1ng \u0111\u1ee7 2-3 l\u00edt n\u01b0\u1edbc m\u1ed7i ng\u00e0y.<\/li>\n<li><strong>Ngh\u1ec9 ng\u01a1i:<\/strong> Ng\u1ee7 \u0111\u1ee7 7-8 ti\u1ebfng\/\u0111\u00eam. C\u00f3 ng\u00e0y ngh\u1ec9 xen k\u1ebd gi\u1eefa c\u00e1c bu\u1ed5i t\u1eadp \u0111\u1ec3 c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i, tr\u00e1nh t\u1eadp qu\u00e1 s\u1ee9c.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/June2025\/bai-tap-gym-tai-nha-cho-nam-22.jpg\" alt=\"Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd v\u00e0 ngh\u1ec9 ng\u01a1i \u0111\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng cho ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp\" width=\"1200\" height=\"900\" \/><\/p>\n<p style=\"text-align: center;\"><em>Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd v\u00e0 ngh\u1ec9 ng\u01a1i \u0111\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng cho ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp<\/em><\/p>\n<h2 style=\"text-align: justify;\">L\u1eddi k\u1ebft<\/h2>\n<p style=\"text-align: justify;\">C\u00f9ng v\u1edbi s\u1ef1 ki\u00ean tr\u00ec v\u00e0 <strong>20 b\u00e0i t\u1eadp gym t\u1ea1i nh\u00e0<\/strong> \u0111\u01a1n gi\u1ea3n, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng v\u00e0 s\u1ee9c kh\u1ecfe ngay t\u1ea1i nh\u00e0. H\u00e3y b\u1eaft \u0111\u1ea7u t\u1eeb h\u00f4m nay, l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 duy tr\u00ec k\u1ef7 lu\u1eadt m\u1ed7i ng\u00e0y. Coolmate lu\u00f4n \u0111\u1ed3ng h\u00e0nh c\u00f9ng b\u1ea1n v\u1edbi ki\u1ebfn th\u1ee9c luy\u1ec7n t\u1eadp v\u00e0 <a class=\"in-cell-link\" href=\"https:\/\/www.coolmate.me\/collection\/do-the-thao\" target=\"_blank\" rel=\"noopener\">\u0111\u1ed3 th\u1ec3 thao<\/a> ch\u1ea5t l\u01b0\u1ee3ng. \u0110\u1eebng qu\u00ean theo d\u00f5i <a href=\"https:\/\/www.coolmate.me\/blog\/\"><strong>CoolBlog<\/strong><\/a> \u0111\u1ec3 kh\u00e1m ph\u00e1 th\u00eam nhi\u1ec1u b\u00ed quy\u1ebft n\u00e2ng t\u1ea7m phong c\u00e1ch s\u1ed1ng.<\/p>\n<p style=\"text-align: justify;\">{{{infobox}}}<\/p>\n<p style=\"text-align: justify;\"><strong>&gt;&gt; Xem th\u00eam<\/strong><\/p>\n<p><a href=\"https:\/\/www.coolmate.me\/blog\/bai-tap-gym-nguc-357\">17+ B\u00e0i T\u1eadp C\u01a1 Ng\u1ef1c T\u1ea1i Ph\u00f2ng Gym Cho Nam, N\u1eef Hi\u1ec7u Qu\u1ea3 Nh\u1ea5t<\/a><\/p>\n<p><a href=\"https:\/\/www.coolmate.me\/blog\/nguoi-cao-tuoi-co-nen-tap-gym-khong-5743\">Ng\u01b0\u1eddi Cao Tu\u1ed5i C\u00f3 N\u00ean T\u1eadp Gym Kh\u00f4ng? L\u1ee3i \u00edch, L\u01b0u \u00fd<\/a><\/p>\n<p><a href=\"https:\/\/www.coolmate.me\/blog\/tap-gym-bi-buon-ngu-5742\">T\u1eadp Gym B\u1ecb Bu\u1ed3n Ng\u1ee7: Nguy\u00ean Nh\u00e2n v\u00e0 7+ C\u00e1ch Kh\u1eafc Ph\u1ee5c<\/a><\/p>\n<p style=\"text-align: justify;\">{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>N\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm\u00a0c\u00e1c b\u00e0i t\u1eadp gym t\u1ea1i nh\u00e0 v\u1eeba \u0111\u01a1n gi\u1ea3n v\u1eeba hi\u1ec7u qu\u1ea3, \u0111\u00e2y ch\u00ednh l\u00e0 gi\u1ea3i ph\u00e1p d\u00e0nh cho b\u1ea1n. Ch\u1ec9 c\u1ea7n kh\u00f4ng gian nh\u1ecf v\u00e0 s\u1ef1 ki\u00ean tr\u00ec, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng m\u00e0 kh\u00f4ng c\u1ea7n \u0111\u1ebfn ph\u00f2ng gym. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd t\u1ed5ng h\u1ee3p 20&#8230;<\/p>\n","protected":false},"author":12,"featured_media":22578,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[39],"tags":[],"class_list":["post-9008","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\/9008","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=9008"}],"version-history":[{"count":4,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/9008\/revisions"}],"predecessor-version":[{"id":35603,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/9008\/revisions\/35603"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/22578"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=9008"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=9008"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=9008"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}