{"id":1168,"date":"2023-02-20T17:17:51","date_gmt":"2023-02-20T17:17:51","guid":{"rendered":"https:\/\/portaldiadia.com\/?p=1168"},"modified":"2023-04-11T02:35:32","modified_gmt":"2023-04-11T02:35:32","slug":"huong-dan-day-du-ve-the-hinh-la-gi","status":"publish","type":"post","link":"https:\/\/portaldiadia.com\/vi\/huong-dan-day-du-ve-the-hinh-la-gi\/","title":{"rendered":"Th\u1ec3 h\u00ecnh l\u00e0 g\u00ec? H\u01b0\u1edbng d\u1eabn \u0111\u1ea7y \u0111\u1ee7"},"content":{"rendered":"

Khi ti\u1ebfp c\u1eadn ch\u1ee7 \u0111\u1ec1 th\u1ec3 h\u00ecnh, ch\u00fang ta th\u01b0\u1eddng b\u1eaft \u0111\u1ea7u n\u1ea3y sinh quan ni\u1ec7m r\u1eb1ng lo\u1ea1i h\u00ecnh t\u1eadp luy\u1ec7n n\u00e0y r\u1ea5t d\u1ec5 b\u1ecb ch\u1ea5n th\u01b0\u01a1ng v\u00e0 l\u00e0 ho\u1ea1t \u0111\u1ed9ng ch\u1ec9 \u0111\u01b0\u1ee3c l\u1ef1a ch\u1ecdn b\u1edfi nh\u1eefng ng\u01b0\u1eddi theo d\u00f5i c\u00e1c m\u00f4n th\u1ec3 thao s\u1ee9c m\u1ea1nh. Nh\u01b0ng th\u1ec3 h\u00ecnh l\u00e0 g\u00ec<\/strong>?<\/p>\n

Th\u1ec3 h\u00ecnh l\u00e0 g\u00ec?<\/strong><\/h2>\n

Th\u1ec3 h\u00ecnh c\u0169ng l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n y\u1ebfm kh\u00ed, s\u1eed d\u1ee5ng l\u1ef1c c\u1ea3n \u0111\u1ec3 ch\u1ed1ng l\u1ea1i l\u1ef1c do c\u01a1 t\u1ea1o ra th\u00f4ng qua s\u1ef1 co \u0111\u1ed3ng t\u00e2m v\u00e0 l\u1ec7ch t\u00e2m.<\/p>\n

Vi\u1ec7c r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh c\u1ed5 \u0111i\u1ec3n c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0 b\u1eb1ng c\u00e1ch th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp nh\u01b0 ch\u1ed1ng \u0111\u1ea9y, squats v\u00e0 c\u00e1c b\u00e0i t\u1eadp th\u1ec3 h\u00ecnh ho\u1eb7c s\u1eed d\u1ee5ng d\u00e2y kh\u00e1ng l\u1ef1c \u0111\u01a1n gi\u1ea3n (c\u00f3 \u1edf b\u1ea5t k\u1ef3 b\u1ed9 m\u00f4n th\u1ec3 thao n\u00e0o).<\/p>\n

C\u00f3 ba th\u00f4ng s\u1ed1 ch\u00ednh trong t\u1eadp luy\u1ec7n th\u1ec3 h\u00ecnh: t\u1ea3i\/t\u1ea1, s\u1ed1 hi\u1ec7p v\u00e0 s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i.<\/p>\n

B\u00e2y gi\u1edd c\u00e2u h\u1ecfi ch\u00ednh l\u00e0 l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 b\u1ea1n quy\u1ebft \u0111\u1ecbnh m\u1ee9c t\u1ea1 c\u1ea7n n\u00e2ng. R\u1ea5t \u0111\u01a1n gi\u1ea3n: ch\u1ec9 c\u1ea7n x\u00e1c \u0111\u1ecbnh tr\u1ecdng l\u01b0\u1ee3ng c\u1ee7a b\u00e0i t\u1eadp d\u1ef1a tr\u00ean t\u1ed1i \u0111a m\u1ed9t l\u1ea7n l\u1eb7p l\u1ea1i (RM). RM l\u00e0 s\u1ed1 t\u1ea1 b\u1ea1n c\u00f3 th\u1ec3 n\u00e2ng trong m\u1ed9t l\u1ea7n l\u1eb7p.<\/p>\n

C\u00f3 th\u1ec3 t\u1eadp t\u1ea1 \u0111\u1ec3 ph\u00e1t tri\u1ec3n s\u1ee9c m\u1ea1nh, m\u1ed9t s\u1ed1 t\u1eadp \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n, s\u1ed1 kh\u00e1c \u0111\u1ec3 t\u0103ng s\u1ee9c m\u1ea1nh.<\/p>\n

N\u1ebfu b\u1ea1n c\u00f3 \u00fd \u0111\u1ecbnh t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp c\u1ee7a m\u00ecnh, b\u1ea1n n\u00ean t\u1eadp luy\u1ec7n t\u1eeb 60 \u0111\u1ebfn 80% RM c\u1ee7a m\u00ecnh, \u0111\u1ed1i v\u1edbi s\u1ee9c \u0111\u1ec1 kh\u00e1ng, t\u1ef7 l\u1ec7 ph\u1ea7n tr\u0103m thay \u0111\u1ed5i trong kho\u1ea3ng t\u1eeb 50 \u0111\u1ebfn 70% RM c\u1ee7a b\u1ea1n v\u00e0 \u0111i\u1ec1u n\u00e0y, th\u1ef1c hi\u1ec7n c\u00e1c chuy\u1ec3n \u0111\u1ed9ng nhanh. \u0110\u1ed1i v\u1edbi c\u00e1c b\u00e0i t\u1eadp x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp, \u0111\u1ed9ng t\u00e1c n\u00ean ch\u1eadm h\u01a1n.<\/p>\n

C\u00e1c lo\u1ea1i h\u00ecnh th\u1ec3 h\u00ecnh kh\u00e1c nhau<\/strong><\/h2>\n

R\u00e8n luy\u1ec7n cho to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 <\/strong><\/h3>\n

V\u1edbi h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 v\u1eadn \u0111\u1ed9ng to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 b\u1eb1ng c\u00e1ch t\u1eadp v\u1edbi m\u1ee9c t\u1ea1 nh\u1eb9 h\u01a1n. N\u00f3 l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi c\u00f3 \u00edt th\u1eddi gian t\u1eadp luy\u1ec7n do l\u1ecbch tr\u00ecnh b\u1eadn r\u1ed9n. Lo\u1ea1i h\u00ecnh \u0111\u00e0o t\u1ea1o n\u00e0y c\u0169ng cho ph\u00e9p gi\u1ea3m c\u00e2n nhanh ch\u00f3ng.<\/p>\n

\u0110\u00e0o t\u1ea1o k\u00e9o \u0111\u1ea9y <\/strong><\/h3>\n

Ch\u00fang ta c\u00f3 th\u1ec3 chia vi\u1ec7c t\u1eadp luy\u1ec7n th\u00e0nh hai lo\u1ea1i: nh\u1eefng lo\u1ea1i y\u00eau c\u1ea7u b\u00e0i t\u1eadp \u0111\u1ea9y v\u00e0 nh\u1eefng lo\u1ea1i li\u00ean quan \u0111\u1ebfn \u0111\u1ed9ng t\u00e1c k\u00e9o.<\/p>\n

C\u01a1 \u0111\u1ea9y bao g\u1ed3m c\u01a1 ng\u1ef1c, c\u01a1 tam \u0111\u1ea7u, vai v\u00e0 c\u01a1 t\u1ee9 \u0111\u1ea7u, trong khi c\u01a1 k\u00e9o l\u00e0 c\u01a1 l\u01b0ng, b\u1eafp tay, g\u00e2n kheo v\u00e0 h\u00ecnh thang. Lo\u1ea1i h\u00ecnh \u0111\u00e0o t\u1ea1o n\u00e0y r\u1ea5t h\u1eefu \u00edch \u0111\u1ec3 th\u00fac \u0111\u1ea9y s\u1ef1 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp.<\/p>\n

\u0110\u00e0o t\u1ea1o t\u1ed5ng h\u1ee3p <\/strong><\/h3>\n

Lo\u1ea1i h\u00ecnh \u0111\u00e0o t\u1ea1o n\u00e0y bao g\u1ed3m c\u00e1c \u0111\u1ed9ng t\u00e1c kh\u00f3 th\u1ef1c hi\u1ec7n, ch\u1eb3ng h\u1ea1n nh\u01b0 deadlifts, squats, bench press v\u00e0 Military bench press. \u0110\u00f3 l\u00e0 l\u00fd t\u01b0\u1edfng \u0111\u1ec3 ph\u00e1t tri\u1ec3n s\u1ee9c m\u1ea1nh kh\u1ed5ng l\u1ed3 v\u00e0 gi\u1ea3m m\u1ee1 nhanh ch\u00f3ng.<\/p>\n

\u0110\u00e0o t\u1ea1o c\u00e1ch ly<\/strong><\/h3>\n

B\u00e0i t\u1eadp n\u00e0y ch\u1ec9 t\u1eadp trung v\u00e0o m\u1ed9t c\u01a1 c\u1ee5 th\u1ec3 v\u00e0 bao g\u1ed3m c\u00e1c b\u00e0i t\u1eadp nh\u01b0 ch\u1ed1ng \u0111\u1ea9y, n\u00e2ng t\u1ea1 b\u00ean, v.v. N\u00f3 l\u00fd t\u01b0\u1edfng cho nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n ph\u00e1t tri\u1ec3n m\u1ed9t c\u01a1 c\u1ee5 th\u1ec3, ch\u1eb3ng h\u1ea1n nh\u01b0 b\u1eafp tay ho\u1eb7c b\u1ee5ng, cho m\u1ed9t m\u1ee5c \u0111\u00edch c\u1ee5 th\u1ec3.<\/p>\n

10 l\u1ee3i \u00edch m\u00e0 vi\u1ec7c t\u1eadp th\u1ec3 h\u00ecnh c\u00f3 th\u1ec3 mang l\u1ea1i cho b\u1ea1n<\/strong><\/h2>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 danh s\u00e1ch nh\u1ecf nh\u1eefng l\u1ee3i \u00edch m\u00e0 vi\u1ec7c t\u1eadp t\u1ea1 c\u00f3 th\u1ec3 mang l\u1ea1i cho s\u1ee9c kh\u1ecfe v\u00e0 c\u01a1 th\u1ec3 b\u1ea1n n\u00f3i chung:<\/p>\n

    \n
  • Gi\u1ea3m l\u01b0\u1ee3ng m\u1ee1 b\u1ee5ng<\/li>\n
  • T\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t<\/li>\n
  • C\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng c\u1ee7a c\u01a1 th\u1ec3<\/li>\n
  • Gi\u00fap ng\u0103n ng\u1eeba v\u00e0 \u0111i\u1ec1u tr\u1ecb b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2<\/li>\n
  • C\u1ea3i thi\u1ec7n n\u1ed3ng \u0111\u1ed9 lipid trong m\u00e1u<\/li>\n
  • Gi\u00fap gi\u1ea3m \u0111au m\u00e3n t\u00ednh<\/li>\n
  • C\u1ea3i thi\u1ec7n t\u00ednh linh ho\u1ea1t v\u00e0 k\u1ef9 n\u0103ng v\u1eadn \u0111\u1ed9ng<\/li>\n
  • Gi\u1ea3m c\u0103ng th\u1eb3ng<\/li>\n
  • L\u00f2ng t\u1ef1 tr\u1ecdng t\u1ed1t h\u01a1n<\/li>\n
  • C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tinh th\u1ea7n<\/li>\n<\/ul>\n

    Ph\u1ea7n k\u1ebft lu\u1eadn<\/strong><\/h2>\n

    Nh\u01b0 ch\u00fang ta v\u1eeba th\u1ea5y, vi\u1ec7c r\u00e8n luy\u1ec7n c\u01a1 b\u1eafp (d\u00f9 \u1edf ph\u00f2ng t\u1eadp hay \u1edf nh\u00e0) \u0111\u1ec1u c\u00f3 r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch v\u00e0 kh\u00f4ng th\u1ec3 t\u00ecm ra l\u00fd do g\u00ec \u0111\u1ec3 kh\u00f4ng t\u1eadn d\u1ee5ng n\u00f3.<\/p>\n

    Ban \u0111\u1ea7u s\u1ebd kh\u00f3 kh\u0103n nh\u01b0ng khi \u0111\u00e3 quen, b\u1ea1n s\u1ebd b\u1eaft \u0111\u1ea7u th\u1ea5y th\u00edch th\u00fa khi t\u1eadp luy\u1ec7n, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi th\u1ea5y c\u01a1 th\u1ec3 m\u00ecnh thay \u0111\u1ed5i.<\/p>\n

    \u0110i\u1ec1u \u0111\u00f3 n\u00f3i l\u00ean r\u1eb1ng, \u0111i\u1ec1u quan tr\u1ecdng c\u1ea7n l\u01b0u \u00fd l\u00e0 vi\u1ec7c r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh ph\u1ea3i \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n v\u1edbi ph\u01b0\u01a1ng ph\u00e1p ph\u00f9 h\u1ee3p \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 ph\u00f9 h\u1ee3p.<\/p>","protected":false},"excerpt":{"rendered":"

    Khi ti\u1ebfp c\u1eadn ch\u1ee7 \u0111\u1ec1 th\u1ec3 h\u00ecnh, ch\u00fang ta th\u01b0\u1eddng b\u1eaft \u0111\u1ea7u n\u1ea3y sinh quan ni\u1ec7m r\u1eb1ng lo\u1ea1i h\u00ecnh t\u1eadp luy\u1ec7n n\u00e0y r\u1ea5t d\u1ec5 b\u1ecb ch\u1ea5n th\u01b0\u01a1ng v\u00e0 l\u00e0 ho\u1ea1t \u0111\u1ed9ng ch\u1ec9 \u0111\u01b0\u1ee3c l\u1ef1a ch\u1ecdn b\u1edfi nh\u1eefng ng\u01b0\u1eddi theo d\u00f5i c\u00e1c m\u00f4n th\u1ec3 thao s\u1ee9c m\u1ea1nh. Nh\u01b0ng th\u1ec3 h\u00ecnh l\u00e0 g\u00ec? Th\u1ec3 h\u00ecnh l\u00e0 g\u00ec? Th\u1ec3 h\u00ecnh c\u0169ng l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n [\u2026]<\/p>","protected":false},"author":1,"featured_media":1169,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[],"class_list":{"0":"post-1168","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dicas"},"_links":{"self":[{"href":"https:\/\/portaldiadia.com\/vi\/wp-json\/wp\/v2\/posts\/1168","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/portaldiadia.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/portaldiadia.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/vi\/wp-json\/wp\/v2\/comments?post=1168"}],"version-history":[{"count":0,"href":"https:\/\/portaldiadia.com\/vi\/wp-json\/wp\/v2\/posts\/1168\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/vi\/wp-json\/wp\/v2\/media\/1169"}],"wp:attachment":[{"href":"https:\/\/portaldiadia.com\/vi\/wp-json\/wp\/v2\/media?parent=1168"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/portaldiadia.com\/vi\/wp-json\/wp\/v2\/categories?post=1168"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/portaldiadia.com\/vi\/wp-json\/wp\/v2\/tags?post=1168"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}