{"id":164,"date":"2021-05-04T17:24:30","date_gmt":"2021-05-04T17:24:30","guid":{"rendered":"https:\/\/phamxuanhai.com\/?p=164"},"modified":"2021-05-04T17:37:14","modified_gmt":"2021-05-04T17:37:14","slug":"tai-sao-co-bap-met-moi","status":"publish","type":"post","link":"https:\/\/phamxuanhai.com\/?p=164","title":{"rendered":"T\u1ea1i sao c\u01a1 b\u1eafp m\u1ec7t m\u1ecfi?"},"content":{"rendered":"Reading Time: <\/span> 5<\/span> minutes<\/span><\/span>\n

Khi t\u1eadp luy\u1ec7n, ch\u00fang ta ai c\u0169ng g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng c\u01a1 b\u1eafp b\u1ecb m\u1ec7t m\u1ecfi, hay \u0111\u1ee3n gi\u1ea3n ch\u00fang ta hay g\u1ecdi l\u00e0 h\u1ebft s\u1ee9c, tr\u1eeb khi b\u1ea1n l\u00e0 si\u00eau nh\u00e2n. ( \u0361\u275b\u202f\u035c\u0296\u0361\u275b\u202f)<\/p>\n\n\n\n

V\u1eady \u0111\u00e3 bao gi\u1edd c\u00e1c b\u1ea1n th\u1eafc m\u1eafc r\u1eb1ng, chuy\u1ec7n g\u00ec x\u1ea3y ra khi ch\u00fang ta \u0111ang \u1edf ph\u00f2ng t\u1eadp, t\u1eadp trung t\u1ea5t c\u1ea3 tinh th\u1ea7n \u0111\u1ec3 h\u00f3a th\u00fa (beast mode on!!!) nh\u01b0ng t\u1ea1 \u2026 t\u1ef1 nhi\u00ean r\u01a1i kh\u00f4ng?<\/p>\n\n\n\n

H\u00e3y c\u00f9ng t\u00ecm hi\u1ec3u m\u1ed9t ph\u1ea7n c\u01a1 ch\u1ebf ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 b\u1eafp, c\u1ee5 th\u1ec3 l\u00e0 t\u1ea1i sao c\u01a1 b\u1eafp l\u1ea1i m\u1ecfi (v\u00e0 r\u1eddi b\u1ecf ch\u00fang ta khi ta c\u1ea7n n\u00f3 nh\u1ea5t \u10da(\u202f\u275b\ufe23\u202f\u23e5\u202f\u275b\ufe23 )\u10da) qua b\u00e0i \u0111\u0103ng tr\u00ean trang Youtube c\u1ee7a TED-Ed sau \u0111\u00e2y.<\/p>\n\n\n\n

N\u1ebfu b\u1ea1n c\u00f3 th\u1eddi gian xem video, c\u00e1c b\u1ea1n c\u00f3 th\u1ec3 xem tr\u1ef1c ti\u1ebfp t\u1ea1i \u0111\u01b0\u1eddng link<\/a> n\u00e0y.<\/p>\n\n\n\n

C\u00f2n n\u1ebfu b\u1ea1n th\u00edch \u0111\u1ecdc, ho\u1eb7c kh\u00f4ng mang tai nghe, ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 \u0111ang trong t\u00ecnh hu\u1ed1ng kh\u00f4ng th\u1ec3 b\u1eadt loa ngo\u00e0i, h\u00e1y c\u00f9ng t\u00f4i \u0111\u1ecdc b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y.<\/p>\n\n\n\n

Khi n\u00e2ng t\u1ea1, sau m\u1ed9t v\u00e0i hi\u1ec7p (set) ho\u1eb7c l\u1ea7n (rep), c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n s\u1ebd d\u1ea7n h\u1ebft s\u1ee9c, v\u00e0 c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n cu\u1ed1i c\u00f9ng s\u1ebd kh\u00f4ng th\u1ec3 g\u1ed3ng l\u00ean \u0111\u1ec3 n\u00e2ng t\u1ea1 \u0111\u01b0\u1ee3c n\u1eefa. Hay n\u00f3i c\u00e1ch kh\u00e1c, c\u00e1c th\u1edb c\u01a1, c\u1ee5 th\u1ec3 h\u01a1n l\u00e0 c\u00e1c t\u1ebf b\u00e0o c\u01a1 b\u1eafp, \u0111\u00e3 m\u1ea5t kh\u1ea3 n\u0103ng co l\u1ea1i (contraction).<\/p>\n\n\n\n

N\u1ebfu c\u00e1c b\u1ea1n hay \u0111\u1ecdc c\u00e1c b\u00e0i vi\u1ebft v\u1ec1 s\u1ef1 m\u1ec7t m\u1ecfi trong t\u1eadp luy\u1ec7n n\u00f3i chung, th\u01b0\u1eddng th\u00ec ch\u00fang ta s\u1ebd \u0111\u1ed5 l\u1ed7i cho s\u1ef1 xu\u1ea5t hi\u1ec7n c\u1ee7a ax\u00edt lactic, m\u1ed9t s\u1ea3n ph\u1ea9m ph\u1ee5 (hay l\u00e0 ch\u1ea5t th\u1ea3i) sau khi c\u01a1 b\u1eafp ti\u00eau th\u1ee5 n\u0103ng l\u01b0\u1ee3ng t\u1ea1o ra.<\/p>\n\n\n\n

N\u00f3 l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n t\u1ea1o n\u00ean s\u1ef1 m\u1ec7t m\u1ecfi c\u1ee7a c\u01a1 b\u1eafp, nh\u01b0ng \u0111\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 nguy\u00ean nh\u00e2n ch\u1ee7 y\u1ebfu cho vi\u1ec7c c\u01a1 b\u1eafp b\u1ecb ki\u1ec7t s\u1ee9c. \u0110\u1ec3 bi\u1ebft \u0111\u01b0\u1ee3c nguy\u00ean nh\u00e2n ch\u1ee7 y\u1ebfu \u0111\u00f3 l\u00e0 g\u00ec th\u00ec ch\u00fang ta ph\u1ea3i hi\u1ec3u \u0111\u01b0\u1ee3c c\u00e1ch th\u1ee9c m\u00e0 c\u00e1c t\u1ebf b\u00e0o c\u01a1 b\u1eafp ho\u1ea1t \u0111\u1ed9ng, hay ph\u01b0\u01a1ng th\u1ee9c \u0111\u1ec3 c\u01a1 b\u1eafp ho\u00e0n th\u00e0nh m\u1ed9t chu tr\u00ecnh co l\u1ea1i v\u00e0 gi\u00e3n ra c\u1ee7a c\u01a1 b\u1eafp (extension).<\/p>\n\n\n\n

Qu\u00e1 tr\u00ecnh n\u00e0y ch\u00ednh l\u00e0 kh\u1ea3 n\u0103ng c\u01a1 b\u1eafp ph\u1ea3n x\u1ea1 v\u1edbi t\u00edn hi\u1ec7u th\u1ea7n kinh t\u1eeb n\u00e3o b\u1ed9.<\/p>\n\n\n\n

Khi nh\u1eadn \u0111\u01b0\u1ee3c t\u00edn hi\u1ec7u c\u01a1 b\u1eafp c\u1ea7n ph\u1ea3i g\u1ed3ng l\u00ean, n\u00e3o b\u1ed9  s\u1ebd g\u1eedi c\u00e1c t\u00edn hi\u1ec7u \u0111\u1ebfn c\u00e1c t\u1ebf b\u00e0o c\u01a1 b\u1eafp th\u00f4ng qua h\u1ec7 th\u1ed1ng d\u00e2y th\u1ea7n kinh v\u1eadn \u0111\u1ed9ng (motor neurons). C\u00e1c d\u00e2y th\u1ea7n kinh n\u00e0y \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf v\u1edbi ti\u1ebfp x\u00fac h\u1edf, t\u1ee9c l\u00e0 \u0111\u1ea7u d\u00e2y th\u1ea7n kinh n\u00e0y kh\u00f4ng ho\u00e0n to\u00e0n n\u1ed1i li\u1ec1n v\u1edbi c\u01a1 b\u1eafp, m\u00e0 t\u1ea1i \u0111i\u1ec3m ti\u1ebfp x\u00fac c\u1ee7a ch\u00fang c\u00f3 m\u1ed9t kho\u1ea3ng c\u00e1ch r\u1ea5t nh\u1ecf. Kho\u1ea3ng c\u00e1ch n\u00e0y cho ph\u00e9p di\u1ec5n ra vi\u1ec7c trao \u0111\u1ed5i ho\u00f3c m\u00f4n v\u00e0 c\u00e1c h\u1ea1t t\u00edch \u0111i\u1ec7n gi\u1eefa d\u00e2y th\u1ea7n kinh v\u00e0 c\u01a1 b\u1eafp. Ch\u00ednh vi\u1ec7c trao \u0111\u1ed5i c\u00e1c h\u1ea1t \u0111i\u1ec7n gi\u1ea3i n\u00e0y l\u00e0m cho c\u01a1 b\u1eafp c\u00f3 th\u1ec3 g\u1ed3ng l\u00ean (co l\u1ea1i) v\u00e0 th\u1ea3 l\u1ecfng (gi\u00e3n ra).<\/p>\n\n\n\n

Khi n\u00e3o b\u1ed9 truy\u1ec1n t\u00edn hi\u1ec7u qua d\u00e2y th\u1ea7n kinh v\u1eadn \u0111\u1ed9ng, \u0111\u1ea7u ti\u1ebfp n\u1ed1i c\u1ee7a d\u00e2y th\u1ea7n kinh v\u1eadn \u0111\u1ed9ng s\u1ebd ti\u1ebft ra ho\u00f3c m\u00f4n acetylcholine (m\u1ed9t ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh). Ph\u00eda c\u01a1 b\u1eafp, \u0111\u00e3 c\u00f3 s\u1eb5n c\u00e1c h\u1ea1t t\u00edch \u0111i\u1ec7n (ion) n\u1eb1m \u1edf hai ph\u00eda c\u1ee7a m\u00e0ng t\u1ebf b\u00e0o, c\u1ee5 th\u1ec3 l\u00e0 ion Na+ (natri) n\u1eb1m \u1edf b\u00ean ngo\u00e0i th\u00e0nh t\u1ebf b\u00e0o v\u00e0 K+ (kali) n\u1eb1m \u1edf b\u00ean trong th\u00e0nh t\u1ebf b\u00e0o.<\/p>\n\n\n\n

Khi ho\u00f3c m\u00f4n d\u1eabn truy\u1ec1n \u0111\u01b0\u1ee3c \u0111\u01b0a v\u00e0o c\u01a1 b\u1eafp, n\u00f3 cho ph\u00e9p m\u00e0ng t\u1ebf b\u00e0o m\u1edf ra c\u00e1c l\u1ed7 nh\u1ecf, cho ph\u00e9p Na+ \u0111i v\u00e0o trong t\u1ebf b\u00e0o v\u00e0 K+ \u0111i ra ngo\u00e0i. D\u00f2ng ch\u1ea3y ra v\u00e0o n\u00e0y c\u1ee7a c\u00e1c h\u1ea1t t\u00edch \u0111i\u1ec7n d\u1eabn \u0111\u1ebfn m\u1ed9t s\u1ef1 thay \u0111\u1ed5i \u0111i\u1ec7n t\u00edch, t\u1ea1o ra m\u1ed9t hi\u1ec7u \u1ee9ng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 \u201cti\u1ec1m n\u0103ng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 b\u1eafp\u201d (muscle action potential).<\/p>\n\n\n\n

Hi\u1ec7u \u1ee9ng n\u00e0y lan truy\u1ec1n kh\u1eafp t\u1ebf b\u00e0o c\u01a1 b\u1eafp, khi\u1ebfn t\u1ebf b\u00e0o c\u01a1 b\u1eafp ti\u1ebft ra c\u00e1c ion Can-xi (Ca2+) ch\u1ee9a trong t\u1ebf b\u00e0o, l\u00e0m cho t\u1ebf b\u00e0o c\u01a1 b\u1eafp co l\u1ea1i, b\u1edfi vi\u1ec7c ti\u1ebft ra can-xi cho ph\u00e9p c\u00e1c s\u1ee3i protein trong t\u1ebf b\u00e0o xo\u1eafn l\u1ea1i v\u1edbi nhau v\u00e0 xi\u1ebft ch\u1eb7t, gi\u00fap t\u1ebf b\u00e0o c\u01a1 b\u1eafp co ch\u1eb7t l\u1ea1i.<\/p>\n\n\n\n

Nhi\u00ean li\u1ec7u cho to\u00e0n b\u1ed9 qu\u00e1 tr\u00ecnh n\u00e0y l\u00e0 ATP (\u0111\u1ed3ng ti\u1ec1n n\u0103ng l\u01b0\u1ee3ng c\u1ee7a t\u1ebf b\u00e0o). \u0110\u00f4ng th\u1eddi, b\u1ea3n th\u00e2n ATP c\u0169ng gi\u00fap \u0111\u01b0a c\u00e1c ion Na+ v\u00e0 K+ v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u c\u1ee7a ch\u00fang, \u0111\u01b0a l\u1ea1i s\u1ef1 c\u00e2n b\u1eb1ng ion cho trong v\u00e0 ngo\u00e0i t\u1ebf b\u00e0o, khi t\u1ebf b\u00e0o c\u01a1 b\u1eafp ho\u00e0n th\u00e0nh qu\u00e1 tr\u00ecnh co l\u1ea1i (gi\u00e3n ra).<\/p>\n\n\n\n

Sau m\u1ed7i l\u1ea7n t\u1ebf b\u00e0o c\u01a1 b\u1eafp co b\u00f3p nh\u01b0 v\u1eady, l\u01b0\u1ee3ng ATP s\u1ebd d\u1ea7n b\u1ecb s\u1eed d\u1ee5ng h\u1ebft, v\u00e0 t\u1ea1o ra m\u1ed9t s\u1ea3n ph\u1ea9m ph\u1ee5 l\u00e0 a-x\u00edt l\u00e1c-t\u00edc. C\u00f9ng v\u1edbi \u0111\u00f3, c\u00e1c ion trong t\u1ebf b\u00e0o (Na+, K+, Ca2+) c\u0169ng b\u1ecb hao h\u1ee5t \u0111i sau qu\u00e1 tr\u00ecnh s\u1eed d\u1ee5ng.<\/p>\n\n\n\n

T\u1eeb \u0111\u00f3, ch\u00fang ta bi\u1ebft \u0111\u01b0\u1ee3c, chu tr\u00ecnh co l\u1ea1i v\u00e0 gi\u00e3n ra c\u1ee7a c\u01a1 b\u1eafp c\u00f3 3 y\u1ebfu t\u1ed1 ch\u00ednh l\u00e0: ATP, a-x\u00edt l\u00e1c-t\u00edc, v\u00e0 c\u00e1c ion thi\u1ebft y\u1ebfu.<\/p>\n\n\n\n

Vi\u1ec7c thi\u1ebfu h\u1ee5t ATP kh\u00f4ng ph\u1ea3i l\u00e0 v\u1ea5n \u0111\u1ec1 \u0111\u1ed1i v\u1edbi t\u1ebf b\u00e0o c\u01a1 b\u1eafp, b\u1edfi c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 t\u1ea1o ra ngu\u1ed3n cung ATP li\u00ean t\u1ee5c cho t\u1ebf b\u00e0o t\u1eeb th\u1ee9c \u0103n v\u00e0 c\u00e1c ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng d\u1ef1 tr\u1ef1 ngay trong c\u01a1 th\u1ec3.<\/p>\n\n\n\n

S\u1ea3n ph\u1ea9m ph\u1ee5 a-x\u00edt l\u00e1c-t\u00edc c\u0169ng kh\u00f4ng ph\u1ea3i l\u00e0 v\u1ea5n \u0111\u1ec1 qu\u00e1 l\u1edbn, v\u00ec c\u00e1c nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng, k\u1ec3 c\u1ea3 khi th\u1ebf b\u00e0o c\u01a1 b\u1eafp ho\u1ea1t \u0111\u1ed9ng cao \u0111\u1ed9 v\u00e0o t\u1ea1o ra m\u1ed9t l\u01b0\u1ee3ng l\u1edbn a-x\u00edt n\u00e0y, th\u00ec \u0111\u1ed9 pH c\u1ee7a t\u1ebf b\u00e0o v\u1eabn gi\u1eef \u1edf m\u1ee9c trung t\u00ednh, ch\u1ee9ng t\u1ecf t\u1ebf b\u00e0o ho\u00e0n to\u00e0n c\u00f3 kh\u1ea3 n\u0103ng t\u1ef1 l\u00e0m s\u1ea1ch kh\u1ecfi s\u1ea3n ph\u1ea9m ph\u1ee5 n\u00e0y.<\/p>\n\n\n\n

Nh\u01b0 v\u1eady, vi\u1ec7c thi\u1ebfu h\u1ee5t \u0111i c\u00e1c ion thi\u1ebft y\u1ebfu trong t\u1ebf b\u00e0o sau qu\u00e1 tr\u00ecnh co-gi\u00e3n l\u00e0 nguy\u00ean nh\u00e2n ch\u00ednh cho vi\u1ec7c c\u01a1 b\u1eafp m\u1ea5t \u0111i kh\u1ea3 n\u0103ng co l\u1ea1i \u2013 hay ch\u00fang ta th\u01b0\u1eddng g\u1ecdi l\u00e0 h\u1ebft s\u1ee9c. B\u1edfi khi thi\u1ebfu \u0111i c\u00e1c ion n\u00e0y, th\u00ec k\u1ec3 c\u1ea3 khi d\u00e2y th\u1ea7n kinh v\u1eadn \u0111\u1ed9ng c\u00f3 ti\u1ebft ra ch\u1ea5t \u0111\u1eabn truy\u1ec1n th\u1ea7n kinh, th\u00ec hi\u1ec7u \u1ee9ng \u201cti\u1ec1m n\u0103ng v\u1eadn \u0111\u1ed9ng c\u1ee7a c\u01a1 b\u1eafp\u201d kh\u00f4ng th\u1ec3 x\u1ea3y ra v\u00ec thi\u1ebfu \u0111i d\u00f2ng trao \u0111\u1ed5i ion c\u1ea7n thi\u1ebft.<\/p>\n\n\n\n

V\u00ec v\u1eady, giai \u0111o\u1ea1n ngh\u1ec9 sau m\u1ed7i hi\u1ec7p t\u1eadp ch\u00ednh l\u00e0 kho\u1ea3ng th\u1eddi gian cho ph\u00e9p c\u00e1c ion \u0111\u01b0\u1ee3c d\u1ef1 tr\u1eef \u1edf nh\u1eefng n\u01a1i kh\u00e1c trong c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c \u0111\u01b0a \u0111\u1ebfn ph\u1ea7n c\u01a1 b\u1eafp m\u00e0 b\u1ea1n \u0111\u00e3 s\u1eed d\u1ee5ng trong m\u1ed9t b\u00e0i t\u1eadp nh\u1ea5t \u0111\u1ecbnh, cung c\u1ea5p lu\u1ed3ng ion cho ph\u1ea7n c\u01a1 b\u1eafp \u0111\u00f3 ti\u1ebfp t\u1ee5c c\u00f3 kh\u1ea3 n\u0103ng co l\u1ea1i.<\/p>\n\n\n\n

\u0110\u00e2y c\u0169ng ch\u00ednh l\u00e0 l\u00fd do t\u1ea1i sao khi b\u1ea1n t\u1eadp c\u00e0ng n\u1eb7ng, ho\u1eb7c t\u1eadp c\u00e1c \u0111\u1ed9ng t\u00e1c mang t\u00ednh h\u1ed7n h\u1ee3p (compound movement) th\u00ec c\u01a1 b\u1eafp s\u1ebd c\u00e0ng nhanh b\u1ecb h\u1ebft s\u1ee9c h\u01a1n, v\u00ec vi\u1ec7c hao h\u1ee5t c\u00e1c ion thi\u1ebft y\u1ebfu trong c\u01a1 th\u1ec3 s\u1ebd di\u1ec5n ra \u1edf t\u1ea7n su\u1ea5t cao h\u01a1n v\u00e0 tr\u00ean di\u1ec7n r\u1ed9ng h\u01a1n. B\u1ea1n c\u1ee9 h\u00ecnh dung \u0111\u01a1n gi\u1ea3n l\u00e0 khi b\u1eadn t\u1eadp \u0111\u1ed9ng t\u00e1c cu\u1ed1n t\u1ea1 b\u1eafp tay tr\u01b0\u1edbc (bicep curl) \u2013 m\u1ed9t b\u00e0i t\u1eadp mang t\u00ednh bi\u1ec7t l\u1eadp (isolation exercise) \u2013 th\u00ec vi\u1ec7c hao h\u1ee5t (depletion) c\u1ee7a c\u00e1c ion thi\u1ebft y\u1ebfu s\u1ebd di\u1ec5n ra ph\u1ea7n l\u1edbn t\u1ea1i khu v\u1ef1c b\u1eafp tay tr\u01b0\u1edbc, khi b\u1ea1n ngh\u1ec9, c\u00e1c ion s\u1ebd \u0111\u01b0\u1ee3c \u0111\u01b0a t\u1eeb c\u00e1c n\u01a1i d\u1ef1 tr\u1eef kh\u00e1c (ch\u1ee7 y\u1ebfu l\u00e0 trong c\u00e1c c\u01a1 b\u1eafp kh\u00e1c) trong c\u01a1 th\u1ec3 \u0111\u1ec3 b\u00f9 v\u00e0o cho ph\u1ea7n hao h\u1ee5t t\u1ea1i b\u1eafp tay tr\u01b0\u1edbc. C\u00f2n khi b\u1ea1n t\u1eadp deadlift \u2013 m\u1ed9t b\u00e0i t\u1eadp mang t\u00ednh h\u1ed7n h\u1ee3p \u2013 th\u00ec s\u1ed1 l\u01b0\u1ee3ng c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c \u0111\u01b0a v\u00e0o s\u1eed d\u1ee5ng (muscle recruited) l\u00e0 h\u1ea7u h\u1ebft c\u00e1c c\u01a1 b\u1eafp tr\u00ean c\u01a1 th\u1ec3, n\u00ean s\u1ef1 hao h\u1ee5t ion s\u1ebd di\u1ec5n ra tr\u00ean ph\u1ea1m vi to\u00e0n c\u01a1 th\u1ec3.<\/p>\n\n\n\n

Tuy nhi\u00ean, qua qu\u00e1 tr\u00ecnh r\u00e8n luy\u1ec7n, c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd d\u1ea7n quen thu\u1ed9c v\u1edbi c\u00e1c \u0111\u1ed9ng t\u00e1c t\u1eadp luy\u1ec7n, t\u1eeb \u0111\u00f3 to\u00e0n b\u1ed9 qu\u00e1 tr\u00ecnh co-gi\u00e3n \u0111\u01b0\u1ee3c n\u00f3i \u1edf tr\u00ean s\u1ebd c\u00f3 hi\u1ec7u su\u1ea5t cao h\u01a1n, s\u1ed1 l\u1ea7n co-gi\u00e3n cho c\u00e1c \u0111\u1ed9ng t\u00e1c quen thu\u1ed9c s\u1ebd \u00edt h\u01a1n, hay l\u00e0 n\u00f3i \u0111\u1ed9ng t\u00e1c n\u00e0o th\u1ef1c hi\u1ec7n c\u00e0ng th\u01b0\u1eddng xuy\u00ean th\u00ec qu\u00e1 tr\u00ecnh \u0111\u00f3 s\u1ebd c\u00e0ng di\u1ec5n ra \u00edt h\u01a1n. T\u1eeb \u0111\u00f3 c\u01a1 b\u1eafp s\u1ebd \u00edt b\u1ecb m\u1ecfi h\u01a1n, v\u00e0 b\u1ea1n \u0111\u00e3 kh\u1ecfe h\u01a1n.<\/p>\n\n\n\n

\u0110\u1ed3ng th\u1eddi, khi t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean, k\u00edch c\u1ee1 c\u1ee7a c\u01a1 b\u1eafp c\u0169ng to l\u00ean, t\u1eeb \u0111\u00f3 l\u1ea1i d\u1ef1 tr\u1eef \u0111\u01b0\u1ee3c nhi\u1ec1u ion h\u01a1n, c\u00f3 kh\u1ea3 n\u0103ng t\u1ef1 l\u00e0m s\u1ea1ch c\u1ee7a t\u1ebf b\u00e0o c\u0169ng t\u1ed1t h\u01a1n, gi\u00fap b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n \u0111\u01b0\u1ee3c l\u00e2u h\u01a1n, n\u1eb7ng h\u01a1n.<\/p>\n\n\n\n

V\u1eady n\u00ean, h\u00e3y c\u1ee9 ti\u1ebfp t\u1ee5c t\u1eadp luy\u1ec7n v\u1edbi s\u1ef1 qu\u00e1 t\u1ea3i t\u1ecbnh ti\u1ebfn cho c\u01a1 b\u1eafp (progressive overload) m\u1ed9t c\u00e1ch h\u1ee3p l\u00fd. B\u1ea1n s\u1ebd d\u1ea7n kh\u1ecfe h\u01a1n v\u00e0 c\u01a1 b\u1eafp s\u1ebd \u00edt b\u1ecb m\u1ecfi h\u01a1n.<\/p>\n\n\n\n

Keep your beast mode on!!!<\/p>\n","protected":false},"excerpt":{"rendered":"

Reading Time: <\/span> 5<\/span> minutes<\/span><\/span> Khi t\u1eadp luy\u1ec7n, ch\u00fang ta ai c\u0169ng g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng c\u01a1 b\u1eafp b\u1ecb m\u1ec7t m\u1ecfi, hay \u0111\u1ee3n gi\u1ea3n ch\u00fang ta hay g\u1ecdi l\u00e0 h\u1ebft […] Xem th\u00eam<\/a><\/span><\/p>\n","protected":false},"author":1,"featured_media":165,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[36,37,34,35],"class_list":["post-164","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-https-phamxuanhai-com-page_id22","tag-co-bap","tag-met-moi","tag-suc-khoe","tag-tap-luyen"],"yoast_head":"\nT\u1ea1i sao c\u01a1 b\u1eafp m\u1ec7t m\u1ecfi? - Haipham<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/phamxuanhai.com\/?p=164\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"T\u1ea1i sao c\u01a1 b\u1eafp m\u1ec7t m\u1ecfi? 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