{"id":178,"date":"2021-05-10T16:07:47","date_gmt":"2021-05-10T16:07:47","guid":{"rendered":"https:\/\/phamxuanhai.com\/?p=178"},"modified":"2021-05-10T16:07:47","modified_gmt":"2021-05-10T16:07:47","slug":"tap-luyen-chi-voi-trong-luong-co-the-khong-can-gym-ma-nguoi-van-ngon","status":"publish","type":"post","link":"https:\/\/phamxuanhai.com\/?p=178","title":{"rendered":"T\u1eadp luy\u1ec7n ch\u1ec9 v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3: Kh\u00f4ng c\u1ea7n Gym m\u00e0 ng\u01b0\u1eddi v\u1eabn ngon"},"content":{"rendered":"Reading Time: <\/span> 11<\/span> minutes<\/span><\/span>\n

T\u1eadp luy\u1ec7n v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 (th\u1ec3 tr\u1ecdng<\/em>) c\u00f3 l\u1ebd l\u00e0 m\u1ed9t trong nh\u1eefng c\u1ee5m t\u1eeb hot nh\u1ea5t trong th\u1eddi gian g\u1ea7n \u0111\u00e2y, n\u1ebfu b\u1ea1n l\u00e0 m\u1ed9t ng\u01b0\u1eddi \u01b0a th\u00edch t\u1eadp luy\u1ec7n ho\u1eb7c l\u00e0 \u0111ang mu\u1ed1n t\u00ecm \u0111\u1ebfn t\u1eadp luy\u1ec7n. V\u1edbi t\u00ecnh h\u00ecnh \u0111\u1ea1i d\u1ecbch Covid-19 \u0111ang di\u1ec5n ra n\u00f3ng b\u1ecfng nh\u01b0 hi\u1ec7n t\u1ea1i, c\u00e1c ph\u00f2ng gym th\u00ec \u0111\u00f3ng c\u1eeda, c\u00f4ng vi\u00ean v\u00e0 v\u01b0\u1eddn hoa c\u0169ng \u0111\u00e3 kh\u00f4ng c\u00f2n m\u1edf, ra ngo\u00e0i \u0111\u1ea1p xe hay ch\u1ea1y ra \u0111\u01b0\u1eddng c\u0169ng kh\u00f4ng \u0111\u01b0\u1ee3c khuy\u1ebfn kh\u00edch m\u00e0 n\u00f3i, vi\u1ec7c t\u1eadn d\u1ee5ng \u0111\u01b0\u1ee3c kh\u00f4ng gian trong nh\u00e0 m\u00ecnh \u0111\u1ec3 t\u1eadp luy\u1ec7n l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn t\u1ed1i \u01b0u cho th\u1eddi \u0111i\u1ec3m hi\u1ec7n t\u1ea1i.<\/p>\n\n\n\n

T\u1eadp luy\u1ec7n t\u1ea1i nh\u00e0 c\u0169ng c\u00f3 nhi\u1ec1u s\u1ef1 l\u1ef1a ch\u1ecdn. N\u1ebfu b\u1ea1n d\u1ef1 d\u1ea3 v\u00e0 c\u00f3 kh\u00f4ng gian trong nh\u00e0 r\u1ed9ng r\u00e3i (n\u00f3i chung l\u00e0 gi\u00e0u) th\u00ec b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 t\u1ef1 s\u1eafm cho m\u00ecnh c\u00e1c d\u1ee5ng c\u1ee5 luy\u1ec7n t\u1eadp \u0111\u1ea7y \u0111\u1ee7 \u0111\u1ec3 c\u00f3 th\u1ec3 t\u1ef1 l\u1eadp m\u1ed9t c\u00e1i ph\u00f2ng gym trong nh\u00e0. Ho\u1eb7c n\u1ebfu t\u00fai ti\u1ec1n nh\u1ecf h\u01a1n m\u1ed9t ch\u00fat, c\u00e1c lo\u1ea1i d\u1ee5ng c\u1ee5 c\u00f3 th\u1ec3 mua \u0111\u01b0\u1ee3c c\u0169ng kh\u00f4ng thi\u1ebfu, t\u1eeb t\u1ea1 \u0111\u01a1n, d\u00e2y kh\u00e1ng l\u1ef1c, c\u00e1c b\u1ed9 d\u1ee5ng c\u1ee5 kh\u00e1ng l\u1ef1c n\u00f3i chung\u2026 \u0111\u1ec1u n\u1eb1m trong t\u1ea7m tay. Tuy nhi\u00ean, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 t\u1eadn d\u1ee5ng ch\u00ednh nh\u1eefng v\u1eadt d\u1ee5ng trong nh\u00e0 c\u1ee7a m\u00ecnh \u0111\u1ec3 c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n, v\u00e0 t\u1ea5t nhi\u00ean l\u00e0 c\u00f9ng v\u1edbi ch\u00ednh th\u1ec3 tr\u1ecdng c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n

Nh\u01b0 m\u1ed9t c\u00e2u n\u00f3i kh\u00e1 ph\u1ed5 bi\u1ebfn trong gi\u1edbi luy\u1ec7n t\u1eadp b\u1eb1ng th\u1ec3 tr\u1ecdng: <\/p>\n\n\n\n

\u201cB\u1ea1n s\u1ebd lu\u00f4n c\u00f3 m\u1ed9t ph\u00f2ng gym n\u1ebfu b\u1ea1n c\u00f2n \u0111\u1ee9ng tr\u00ean s\u00e0n nh\u00e0.<\/em>\u201d<\/p><\/blockquote><\/figure>\n\n\n\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t b\u00e0i vi\u1ebft kh\u00e1 ho\u00e0n ch\u1ec9nh gi\u1ea3i th\u00edch v\u1ec1 vi\u1ec7c t\u1eadp luy\u1ec7n ch\u1ec9 v\u1edbi th\u1ec3 tr\u1ecdng v\u1edbi s\u1ed1 l\u01b0\u1ee3ng d\u1ee5ng c\u1ee5 t\u1ed1i thi\u1ec3u b\u1edfi Sam Reiss. B\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ecdc tr\u1ef1c ti\u1ebfp b\u1eb1ng ti\u1ebfng Anh theo \u0111\u01b0\u1eddng link sau \u0111\u00e2y<\/a>. C\u00f2n n\u1ebfu kh\u00f4ng, h\u00e3y \u1edf l\u1ea1i v\u00e0 c\u00f9ng t\u00ecm hi\u1ec3u nh\u00e9 (trong b\u00e0i \u1edf m\u1ed9t s\u1ed1 ch\u1ed7 m\u00ecnh s\u1ebd \u0111\u01b0a ra m\u1ed9t \u00edt \u00fd ki\u1ebfn c\u00e1 nh\u00e2n n\u00ean c\u00e1c b\u1ea1n c\u00f3 th\u1ec3 th\u1ea5y n\u00f3 kh\u00f4ng ho\u00e0n to\u00e0n gi\u1ed1ng b\u00e0i b\u1eb1ng ti\u1ebfng Anh).<\/p>\n\n\n\n

\u0110\u1ec3 k\u00edch th\u00edch c\u01a1 b\u1eafp to l\u00ean v\u00e0 kh\u1ecfe h\u01a1n, vi\u1ec7c t\u1eadp luy\u1ec7n v\u1edbi t\u1ea1, c\u1ee5 th\u1ec3 l\u00e0 t\u1ea1 n\u1eb7ng l\u00e0 c\u1ea7n thi\u1ebft \u0111\u00fang kh\u00f4ng? T\u1ea5t nhi\u00ean r\u1ed3i, ph\u1ea7n l\u1edbn m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u ngh\u0129 v\u1eady, nh\u01b0ng th\u1eadt s\u1ef1 th\u00ec c\u0169ng kh\u00f4ng nh\u1ea5t thi\u1ebft. T\u1ea1 c\u00f3 l\u1ebd kh\u00f4ng quan tr\u1ecdng \u0111\u1ed1i v\u1edbi b\u1ea1n \u0111\u1ebfn th\u1ebf \u0111\u00e2u!<\/p>\n\n\n\n

S\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp c\u00f3 \u0111\u01b0\u1ee3c nhanh nh\u1ea5t th\u00f4ng qua c\u00e1c b\u00e0i t\u1eadp mang t\u00ednh h\u1ed7n h\u1ee3p (compound movement) k\u1ebft h\u1ee3p v\u1edbi t\u1ea1 n\u1eb7ng, v\u00e0 k\u00edch c\u1ee1 c\u1ee7a c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c t\u0103ng l\u00ean (hypertrophy) nhanh nh\u1ea5t th\u00f4ng qua c\u00e1c b\u00e0i t\u1eadp \u0111\u01b0\u1ee3c t\u1eadp v\u1edbi s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i (reps) cao cho c\u00e1c c\u01a1 b\u1eafp ri\u00eang bi\u1ec7t. \u0110\u00f3 l\u00e0 nguy\u00ean t\u1eafc chung. B\u1edfi t\u1ea1 l\u00e0 m\u1ed9t d\u1ee5ng c\u1ee5 c\u00f3 s\u1ee9c n\u1eb7ng, v\u00e0 c\u01a1 th\u1ec3 ch\u00fang ta c\u0169ng v\u1eady, r\u1ea5t n\u1eb7ng l\u00e0 \u0111\u1eb1ng kh\u00e1c \u2013 n\u1ebfu so v\u1edbi m\u1ea5y c\u1ee5c t\u1ea1 tay nho nh\u1ecf m\u00e0 b\u1ea1n v\u1eabn th\u1ea5y \u0111\u00f3 (^_^). Th\u1ebf n\u00ean nh\u1eefng ng\u01b0\u1eddi t\u1eadp luy\u1ec7n v\u1edbi c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh x\u00e2y d\u1ef1ng xung quanh th\u1ec3 tr\u1ecdng v\u1eabn c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u00e1c k\u1ebft qu\u1ea3 n\u00e0y, nh\u1edd v\u00e0o \u201ct\u00ednh t\u01b0\u01a1ng \u0111\u1ed1i c\u1ee7a v\u1eadn \u0111\u1ed9ng\u201d (c\u00f3 l\u1ebd t\u00f4i s\u1ebd gi\u1edbi thi\u1ec7u v\u1edbi c\u00e1c b\u1ea1n kh\u00e1i ni\u1ec7m n\u00e0y trong m\u1ed9t v\u00e0i tu\u1ea7n t\u1edbi). Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u00e1c k\u1ebft qu\u1ea3 nh\u01b0 t\u1eadp t\u1ea1, m\u1ed9t v\u00e0i b\u00e0i t\u1eadp c\u00f3 th\u1ec3 tr\u00f4ng s\u1ebd kh\u00e1 d\u1ecb, v\u00e0 th\u1ef1c s\u1ef1 th\u00ec r\u1ea5t kh\u00f3 \u0111\u1ec3 th\u1ef1c hi\u1ec7n, b\u1edfi t\u1ea1 th\u00ec c\u00f3 nhi\u1ec1u lo\u1ea1i t\u1eeb si\u00eau nh\u1eb9 \u0111\u1ebfn si\u00eau n\u1eb7ng, m\u00e0 c\u01a1 th\u1ec3 b\u1ea1n th\u00ec\u2026 nh\u01b0 \u0111\u00e3 n\u00f3i \u1edf tr\u00ean \u0111\u00f3, v\u00e0 th\u1ec3 tr\u1ecdng c\u1ee7a ch\u00fang ta th\u00ec ch\u1ec9 c\u00f3 th\u1ec3 t\u0103ng th\u00eam m\u00e0 kh\u00f4ng th\u1ec3 gi\u1ea3m \u0111i \u0111\u01b0\u1ee3c (ngay trong b\u00e0i t\u1eadp).<\/p>\n\n\n\n

C\u00e1c b\u00e0i t\u1eadp b\u1eb1ng th\u1ec3 tr\u1ecdng r\u1ea5t ti\u1ebfng t\u0103m m\u00e0 ch\u1eafc c\u00e1c b\u1ea1n c\u00f3 th\u1ec3 th\u01b0\u1eddng xuy\u00ean nghe th\u1ea5y (ho\u1eb7c \u0111\u00e3 ch\u00e1n ng\u1ea5y t\u1eeb th\u1eddi trung h\u1ecdc) nh\u01b0 K\u00e9o x\u00e0 \u2013 Pull-ups, Ch\u1ed1ng \u0111\u1ea9y \u2013 Push-ups, \u0110\u1ee9ng l\u00ean ng\u1ed3i xu\u1ed1ng – Squat (xong, h\u1ebft v\u1ed1n ti\u1ebfng Vi\u1ec7t cho t\u00ean c\u00e1c b\u00e0i t\u1eadp r\u1ed3i \u00af\\_( \u0361\u275b\u202f\u035c\u0296 \u0361\u275b)_\/\u00af), Dips, Lunges hay Burpees v\u00e0 r\u1ea5t r\u1ea5t nhi\u1ec1u b\u00e0i kh\u00e1c n\u1eefa. Ch\u00fang \u0111\u1ec1u l\u00e0 nh\u1eefng \u0111\u1ed9ng t\u00e1c s\u1eed d\u1ee5ng tr\u1ecdng l\u01b0\u1ee3ng c\u1ee7a c\u01a1 th\u1ec3 \u0111\u1ec3 t\u1ea1o n\u00ean s\u1ee9c kh\u00e1ng tr\u1ecdng l\u1ef1c t\u1ef1 nhi\u00ean cho c\u01a1 b\u1eafp. C\u00e1c b\u00e0i n\u00e0y gi\u00fap t\u1ea1o \u00e1p l\u1ef1c l\u00ean c\u00e1c c\u01a1 b\u1eafp v\u00e0 x\u00e9 r\u00e1ch m\u00f4 c\u01a1, b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean c\u1ee7a qu\u00e1 tr\u00ecnh ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp, t\u0103ng c\u01b0\u1eddng th\u0103ng b\u1eb1ng v\u00e0 tr\u00e1nh t\u1ea1o \u00e1p l\u1ef1c l\u00ean kh\u1edbp hay d\u00e2y ch\u1eb1ng c\u1ee7a b\u1ea1n. V\u1edbi c\u00e1c b\u00e0i t\u1eadp v\u1edbi th\u1ec3 tr\u1ecdng, khi b\u1eaft \u0111\u1ea7u b\u1ea1n c\u00f3 th\u1ec3 s\u1ebd kh\u00f4ng \u0111\u1ee7 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp \u0111\u1ec3 t\u1eadp m\u1ed9t \u0111\u1ed9ng t\u00e1c n\u00e0o \u0111\u00f3, nh\u1ea5t l\u00e0 v\u1edbi c\u00e1c b\u00e0i t\u1eadp nh\u01b0 k\u00e9o x\u00e0 hay dips, s\u1ebd r\u1ea5t kh\u00f3 \u0111\u1ec3 ho\u00e0n th\u00e0nh \u0111\u01b0\u1ee3c 1 reps n\u1ebfu b\u1ea1n ch\u01b0a c\u00f3 kinh nghi\u1ec7m t\u1eadp luy\u1ec7n. Nh\u01b0ng khi b\u1ea1n \u0111\u00e3 c\u00f3 c\u0103n b\u1ea3n t\u1ed1t, v\u00e0 sau m\u1ed9t th\u1eddi gian t\u1eadp luy\u1ec7n, c\u00e1c b\u00e0i t\u1eadp n\u00e0y s\u1ebd d\u1ea7n tr\u1edf n\u00ean r\u1ea5t d\u1ec5 d\u00e0ng. Tuy th\u1eddi gian n\u00e0y l\u00e0 kh\u00e1 l\u00e2u n\u1ebfu b\u1ea1n l\u00e0 ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, ho\u1eb7c th\u1eadm ch\u00ed l\u00e0 ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 kinh nghi\u1ec7m t\u1eadp t\u1ea1 nh\u01b0ng s\u1ebd \u0111\u1ebfn l\u00fac c\u00e1c b\u00e0i t\u1eadp quen thu\u1ed9c s\u1ebd kh\u00f4ng mang l\u1ea1i qu\u00e1 nhi\u1ec1u th\u1eed th\u00e1ch cho c\u01a1 b\u1eafp n\u1eefa. V\u00e0 khi c\u00e1c b\u00e0i t\u1eadp tr\u1edf n\u00ean \u0111\u01a1n gi\u1ea3n, th\u00ec vi\u1ec7c x\u00e2y d\u1ef1ng ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp l\u1ea1i tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n r\u1ea5t nhi\u1ec1u, b\u1edfi khi \u0111\u00f3, s\u1ef1 k\u00edch th\u00edch\/\u00e1p l\u1ef1c l\u00ean c\u01a1 b\u1eafp b\u1ecb gi\u1ea3m xu\u1ed1ng, b\u1ea1n ph\u1ea3i th\u1ef1c hi\u1ec7n ng\u00e0y c\u00e0ng nhi\u1ec1u reps h\u01a1n \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u00edch th\u00edch th\u00edch h\u1ee3p.<\/p>\n\n\n\n

V\u1ea5n \u0111\u1ec1 \u1edf \u0111\u00e2y l\u00e0 khi n\u00e0o v\u00e0 b\u1eb1ng c\u00e1ch n\u00e0o m\u00e0 c\u00e1c b\u00e0i t\u1eadp n\u00e0y tr\u1edf n\u00ean k\u00e9m hi\u1ec7u qu\u1ea3. Khi m\u00e0 vi\u1ec7c t\u1eadp v\u1edbi t\u1ea1 c\u00f3 c\u00e1c quy tr\u00ecnh ti\u00eau chu\u1ea9n, c\u00e1c th\u01b0\u1edbc \u0111o \u0111\u01a1n gi\u1ea3n cho s\u1ee9c m\u1ea1nh, c\u00f9ng v\u1edbi c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf k\u1ef9 l\u01b0\u1ee1ng t\u1eeb c\u1ed9ng \u0111\u1ed3ng v\u00e0 m\u1ed9t c\u1ed9ng \u0111\u1ed3ng l\u1edbn m\u1ea1nh \u0111\u1ec3 cung c\u1ea5p \u0111a d\u1ea1ng c\u00e1c th\u00f4ng tin v\u1ec1 ch\u1ebf \u0111\u1ed9 ph\u1ee5c h\u1ed3i v\u00e0 \u0103n u\u1ed1ng, th\u00ec t\u1eadp luy\u1ec7n v\u1edbi th\u1ec3 tr\u1ecdng tr\u00f4ng kh\u00e1 l\u00e0 m\u00f4ng lung v\u00e0 th\u1eeba th\u00e3i: nh\u1eefng b\u00e0i t\u1eadp tr\u00f4ng c\u00f3 v\u1ebb nh\u01b0 \u0111\u01b0\u1ee3c s\u1eafp x\u1ebfp m\u1ed9t c\u00e1ch l\u1ed9n x\u1ed9n, v\u1edbi s\u1ed1 l\u01b0\u1ee3ng reps v\u00e0 c\u1ea5u tr\u00fac tr\u00f4ng h\u01a1i b\u1ea5t kh\u1ea3 thi. T\u1ea5t nhi\u00ean l\u00e0 b\u1ea1n v\u1eabn c\u00f3 th\u1ec3 t\u00ecm \u0111\u01b0\u1ee3c nh\u1eefng ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp c\u00f3 s\u1eb5n v\u1edbi ch\u1ea5t l\u01b0\u1ee3ng t\u1ed1t, nh\u01b0ng n\u00f3 kh\u00f4ng nhi\u1ec1u v\u00e0 \u0111a d\u1ea1ng nh\u01b0 khi so s\u00e1nh v\u1edbi t\u1eadp t\u1ea1.<\/p>\n\n\n\n

\u0110i\u1ec1u n\u00e0y l\u00e0 d\u1ec5 hi\u1ec3u. Ch\u00fang ta hi\u1ec7n \u0111ang s\u1ed1ng tr\u1ecdng m\u1ed9t k\u1ef7 nguy\u00ean m\u00e0 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c g\u1eafn li\u1ec1n v\u1edbi c\u00e1c l\u1ecbch t\u1eadp t\u1ea1 ph\u1ee9c h\u1ee3p: Squat, Bench-press (\u0110\u1ea9y ng\u1ef1c), v\u00e0 Deadlift ch\u00ednh l\u00e0 n\u1ec1n m\u00f3ng cho s\u1ee9c m\u1ea1nh c\u1ee7a b\u1ea1n. V\u1edbi b\u1ed1i c\u1ea3nh \u0111\u00f3, t\u1eadp luy\u1ec7n v\u1edbi th\u1ec3 tr\u1ecdng b\u1ecb nh\u00ecn nh\u01b0 l\u00e0 m\u1ed9t ph\u01b0\u01a1ng th\u1ee9c t\u0103ng c\u01a1 (bulk up) k\u00ec l\u1ea1, hay l\u00e0 m\u1ed9t \u0111\u01b0\u1eddng r\u1ebd trong t\u1eadp luy\u1ec7n, ho\u1eb7c \u0111\u01a1n gi\u1ea3n ch\u1ec9 l\u00e0 nh\u1eefng b\u00e0i l\u00e0m n\u00f3ng tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o nh\u1eefng b\u00e0i t\u1eadp t\u1ea1 ho\u00e0nh tr\u00e1ng. S\u1ef1 hi\u1ec3u l\u1ea7m n\u00e0y l\u00e0 kh\u00f4ng th\u1ec3 tr\u00e1nh kh\u1ecfi. Trong m\u1ed9t v\u00e0i c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh ph\u1ed5 bi\u1ebfn v\u00e0 \u0111\u01b0\u1ee3c th\u1ea3o lu\u1eadn r\u1ed9ng r\u00e3i, v\u00ed d\u1ee5 nh\u01b0 L\u1ecbch t\u1eadp \u0111\u01b0\u1ee3c Khuy\u1ebfn ngh\u1ecb tr\u00ean trang Reddit (Reccomended Routine) c\u0169ng \u00edt \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn h\u01a1n l\u00e0 l\u1ecbch t\u1eadp Jacked and Tan 2.0 (m\u1ed9t l\u1ecbch t\u1eadp cho c\u1eed t\u1ea1 c\u1ef1c t\u1ed1t v\u00e0 th\u1eadm ch\u00ed l\u00e0 nghe c\u00e1i t\u00ean c\u0169ng k\u00eau h\u01a1n h\u1eb3n).<\/p>\n\n\n\n

S\u1ef1 m\u00f9 m\u1edd n\u00e0y d\u1eabn \u0111\u1ebfn m\u1ed9t lo\u1ea1t c\u00e1c c\u00e2u h\u1ecfi. li\u1ec7u l\u1eadp luy\u1ec7n v\u1edbi th\u1ec3 tr\u1ecdng c\u00f3 th\u1ec3 l\u00e0m ch\u00fang ta t\u0103ng \u0111\u01b0\u1ee3c k\u00edch c\u1ee1 v\u00e0 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp kh\u00f4ng, hay li\u1ec7u c\u00f3 l\u1ed1i t\u1eaft n\u00e0o cho nh\u1eefng ng\u01b0\u1eddi t\u1eadp luy\u1ec7n l\u01b0\u1eddi bi\u1ebfng (wow, t\u00e1c gi\u1ea3 ch\u1ea1y nhanh th\u1ebf \ud83d\ude02)? V\u00e0 quan tr\u1ecdng h\u01a1n l\u00e0 li\u1ec7u ch\u00fang ta c\u00f3 th\u1ec3 ti\u1ebfn b\u1ed9 c\u00f9ng v\u1edbi ch\u00fang, c\u00f3 th\u1ec3 li\u00ean t\u1ee5c t\u00e1i luy\u1ec7n ch\u00fang, hay ch\u00fang \u0111\u01a1n gi\u1ea3n ch\u1ec9 l\u00e0 nh\u1eefng b\u01b0\u1edbc \u0111\u1ec7m \u0111\u1ec3 ch\u00fang ta ti\u1ebfn t\u1edbi c\u00e1c l\u1ecbch t\u1eadp t\u1ea1 kh\u00e1c?<\/p>\n\n\n\n

Ch\u00fang ta c\u00f3 th\u1ec3 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp m\u00e0 kh\u00f4ng c\u1ea7n t\u1eadp v\u1edbi t\u1ea1 hay kh\u00f4ng?<\/strong><\/p>\n\n\n\n

\u0110\u1ea7u ti\u00ean, c\u1ea7n kh\u1eb3ng \u0111\u1ecbnh c\u00e2u tr\u1ea3 l\u1eddi cho c\u00e2u h\u1ecfi n\u00e0y l\u00e0 C\u00d3. H\u00e3y nh\u00ecn l\u1ea1i qu\u00e1 kh\u1ee9, \u0111\u00e2y ch\u00ednh l\u00e0 ph\u01b0\u01a1ng th\u1ee9c luy\u1ec7n t\u1eadp ch\u1ee7 y\u1ebfu c\u1ee7a ch\u00fang ta trong su\u1ed1t th\u1eddi gian d\u00e0i trong l\u1ecbch s\u1eed. \u0110i\u1ec3n h\u00ecnh nh\u01b0 c\u00e1c v\u00f5 s\u0129 \u0111\u1ea5m b\u1ed1c, h\u1ecd \u0111\u00e3 luy\u1ec7n t\u1eadp kh\u00f4ng t\u1ea1 c\u1ea3 tr\u0103m n\u0103m nay r\u1ed3i, v\u1edbi c\u00e1c b\u00e0i t\u1eadp nh\u01b0 \u0111\u1ea5m bao c\u00e1t, nh\u1ea3y d\u00e2y hay \u0111\u01a1n gi\u1ea3n l\u00e0 ch\u1ed1ng \u0111\u1ea9y, \u0111\u00e3 gi\u00fap h\u1ecd c\u00f3 \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i th\u1ec3 h\u00ecnh l\u00fd t\u01b0\u1edfng; hay nh\u01b0 c\u00e1c \u0111\u00f4 v\u1eadt, h\u1ecd c\u0169ng \u0111\u00e3 luy\u1ec7n t\u1eadp theo nh\u1eefng c\u00e1ch t\u01b0\u01a1ng t\u1ef1 qua l\u1ecbch s\u1eed c\u00f2n l\u00e2u h\u01a1n th\u1ebf. C\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean th\u1ec3 d\u1ee5c d\u1ee5ng c\u1ee5 c\u0169ng \u00edt khi xa r\u1eddi c\u00e1c thanh x\u00e0 c\u1ee7a m\u00ecnh, v\u00e0 h\u1ea7u h\u1ebft c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p c\u0169ng luy\u1ec7n t\u1eadp nh\u01b0 v\u1eady tr\u01b0\u1edbc th\u1eddi \u0111i\u1ec3m kho\u1ea3ng nh\u1eefng n\u0103m 60-70 c\u1ee7a th\u1ebf k\u1ec9 20.<\/p>\n\n\n\n

T\u1ea5t nhi\u00ean, nh\u1eefng v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111\u1ec9nh ch\u00f3p tr\u00ean th\u1ebf gi\u1edbi \u0111\u01b0\u1ee3c th\u1eeba h\u01b0\u1edfng nh\u1eefng m\u00e3 gen v\u01b0\u1ee3t tr\u1ed9i v\u00e0 nh\u1eefng kinh nghi\u1ec7m \u00edt ai c\u00f3 th\u1ec3 ti\u1ebfp c\u1eadn. Vi\u1ec7c t\u1eadp v\u1edbi t\u1ea1 \u0111\u00f2n (barbell) \u0111\u00e3 gi\u00fap c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p ng\u00e0y nay m\u1ea1nh m\u1ebd h\u01a1n nh\u1eefng ng\u01b0\u1eddi \u0111i tr\u01b0\u1edbc. Nh\u01b0ng n\u1ebfu ch\u1ec9 nh\u00ecn v\u00e0o l\u1ecbch tr\u00ecnh c\u1ee7a c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p l\u00e0m \u0111i\u1ec3m m\u1ed1c \u0111\u1ec3 so s\u00e1nh v\u1edbi l\u1ecbch t\u1eadp c\u1ee7a ch\u00fang ta l\u00e0 m\u1ed9t \u0111i\u1ec1u kh\u00e1 kh\u1eadp khi\u1ec5ng (ph\u01b0\u01a1ng ch\u00e2m \u201cH\u00e3y t\u1eadp luy\u1ec7n nh\u01b0 m\u1ed9t v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p\u201d kh\u00f4ng n\u00ean \u0111\u01b0\u1ee3c hi\u1ec3u nh\u01b0 v\u1eady).<\/p>\n\n\n\n

Vi\u1ec7c t\u1eadp t\u1ea1 n\u1eb7ng l\u00e0 ph\u01b0\u01a1ng th\u1ee9c t\u1eadp luy\u1ec7n h\u1eefu hi\u1ec7u nh\u1ea5t n\u1ebfu b\u1ea1n mu\u1ed1n t\u0103ng c\u01a1. B\u1edfi n\u00f3 \u00edt t\u1ed1n th\u1eddi gian nh\u1ea5t v\u00e0 y\u00eau c\u1ea7u \u00edt reps nh\u1ea5t, v\u00e0 n\u00f3 l\u00e0 ho\u00e0n h\u1ea3o cho c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean. C\u00e1c b\u00e0i t\u1eadp v\u1edbi th\u1ec3 tr\u1ecdng th\u01b0\u1eddng t\u1ea1o ra \u00edt k\u00edch th\u00edch v\u1edbi c\u01a1 b\u1eafp h\u01a1n \u2013 v\u00ed d\u1ee5 nh\u01b0 m\u1ed9t l\u1ea7n l\u00ean x\u00e0 (chin up) kh\u00f4ng x\u00e9 r\u00e1ch nhi\u1ec1u m\u00f4 c\u01a1 nh\u01b0 l\u00e0 m\u1ed9t l\u1ea7n g\u00e1nh t\u1ea1 (barbell squat) \u2013 v\u00ec v\u1eady b\u1ea1n s\u1ebd c\u1ea7n nhi\u1ec1u rep h\u01a1n. Nh\u01b0ng b\u00ean c\u1ea1nh \u0111\u00f3, n\u00f3 c\u0169ng c\u00f3 nh\u1eefng l\u1ee3i th\u1ebf c\u1ee7a m\u00ecnh, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng nh\u01b0 ch\u00fang ta \u2013 ch\u00fang ta kh\u00f4ng c\u1ea7n ph\u1ea3i ki\u1ebfm s\u1ed1ng b\u1eb1ng c\u00e1ch ch\u1ea1y nhanh h\u01a1n th\u1eb1ng b\u00ean c\u1ea1nh (nh\u01b0 anh Usain Bolt \u261c(\uff9f\u30ee\uff9f\u261c)). N\u00f3i nh\u01b0 tr\u00ean kh\u00f4ng ph\u1ea3i l\u00e0 b\u1edfi v\u00ec t\u1eadp v\u1edbi t\u1ea1 l\u00e0 hi\u1ec7u qu\u1ea3 c\u00f2n v\u1edbi th\u1ec3 tr\u1ecdng th\u00ec kh\u00f4ng, ch\u1ec9 l\u00e0 ph\u01b0\u01a1ng th\u1ee9c th\u1ec3 tr\u1ecdng c\u1ea7n \u0111\u01b0\u1ee3c ti\u1ebfp c\u1eadn v\u1edbi m\u1ed9t c\u00e1ch r\u1ea5t kh\u00e1c \u0111\u1ec3 c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u01b0\u01a1ng t\u1ef1.<\/p>\n\n\n\n

V\u1eady \u0111\u00e2u l\u00e0 nh\u1eefng b\u00e0i t\u1eadp th\u1ec3 tr\u1ecdng t\u1ed1t nh\u1ea5t?<\/strong><\/p>\n\n\n\n

R\u1ea5t nhi\u1ec1u c\u00e1c th\u00f4ng tin s\u1eb5n c\u00f3 v\u1ec1 c\u00e1ch th\u1ee9c \u0111\u1ec3 l\u00ean m\u1ed9t k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n b\u1eb1ng th\u1ec3 tr\u1ecdng c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y tr\u00ean m\u1ea1ng v\u1edbi v\u00e0i c\u00fa k\u00edch chu\u1ed9t. L\u1ecbch t\u1eadp c\u1ee7a Reddit c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t s\u1ef1 l\u1ef1a ch\u1ecdn r\u1ea5t t\u1ed1t n\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u, v\u00e0 r\u1ea5t nhi\u1ec1u c\u00e1c s\u1ef1 l\u1ef1a ch\u1ecdn kh\u00e1c n\u1ebfu b\u1ea1n mu\u1ed1n h\u01b0\u1edbng \u0111\u1ebfn m\u1ed9t k\u1ef9 n\u0103ng c\u1ee5 th\u1ec3 n\u00e0o \u0111\u00f3 nh\u01b0 pistol squat, pull-up, ho\u1eb7c muscle-up. Th\u01b0\u1eddng th\u00ec nh\u1eefng l\u1ecbch t\u1eadp n\u00e0y hay h\u01b0\u1edbng t\u1edbi s\u1ed1 reps t\u1ed1i \u0111a v\u1edbi c\u00e1c b\u00e0i t\u1eadp theo l\u1ecbch c\u1ed1 \u0111\u1ecbnh v\u00e0 th\u01b0\u1eddng xuy\u00ean, k\u1ebft h\u1ee3p v\u1edbi k\u1ebf ho\u1ea1ch dinh d\u01b0\u1ee1ng t\u00edch h\u1ee3p. Th\u01b0\u1eddng th\u00ec vi\u1ec7c x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng cho c\u00e1c b\u00e0i t\u1eadp nh\u01b0 wall-sit ho\u1eb7c squat \u0111\u01a1n gi\u1ea3n ch\u1ec9 l\u00e0 th\u1ef1c hi\u1ec7n ch\u00fang \u0111\u1ebfn khi l\u00e0m \u0111\u01b0\u1ee3c ho\u1eb7c \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ed9t s\u1ed1 reps nh\u1ea5t \u0111\u1ecbnh.<\/p>\n\n\n\n

M\u1ed9t d\u1ea1ng ch\u01b0\u01a1ng tr\u00ecnh kh\u00e1c c\u0169ng kh\u00e1 hay \u0111\u01b0\u1ee3c nh\u1eafc \u0111\u1ebfn v\u1edbi m\u1ed9t c\u00e1i t\u00ean r\u1ea5t \u1ea5n t\u01b0\u1ee3ng, \u0111\u00f3 l\u00e0 ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp trong t\u00f9, n\u1ed5i ti\u1ebfng nh\u1ea5t c\u00f3 l\u1ebd l\u00e0 quy\u1ec3n s\u00e1ch c\u1ee7a Josh Bryan. Cu\u1ed1n s\u00e1ch n\u00e0y \u0111\u01b0a ra r\u1ea5t nhi\u1ec1u c\u00e1c l\u1ecbch t\u1eadp kh\u00e1c nhau \u2013 t\u1eadp ng\u1eaft qu\u00e3ng (interval), th\u1eed th\u00e1ch burpee, c\u00e1c b\u00e0i t\u1eadp d\u1ea1ng tabata\u2026 N\u1ebfu xem nhi\u1ec1u phim M\u1ef9, ch\u1eafc c\u00e1c b\u1ea1n quen thu\u1ed9c v\u1edbi c\u00e1c t\u00f9 nh\u00e2n g\u1eafn li\u1ec1n v\u1edbi h\u00ecnh \u1ea3nh n\u00e2ng t\u1ea1 h\u00f9ng h\u1ee5c, nh\u01b0ng th\u1ef1c ch\u1ea5t r\u1ea5t nhi\u1ec1u nh\u00e0 t\u00f9 \u1edf M\u1ef9 kh\u00f4ng c\u00f3 ph\u00f2ng gym ho\u1eb7c thi\u1ebft b\u1ecb gym cho t\u00f9 ph\u1ea1m, vi\u1ec7c n\u00e0y khi\u1ebfn h\u1ecd b\u1eaft bu\u1ed9c ph\u1ea3i t\u1eadp kh\u00f4ng t\u1ea1.<\/p>\n\n\n\n

C\u00e1c b\u00e0i t\u1eadp n\u00e0y t\u1eadp trung v\u00e0o c\u01b0\u1eddng \u0111\u1ed9 cao v\u00e0 kh\u1ed1i l\u01b0\u1ee3ng l\u1edbn (high reps high sets), th\u01b0\u1eddng l\u00e0 c\u00e1c b\u00e0i t\u1eadp hi\u1ebfu kh\u00ed (aerobic), v\u00e0 t\u0103ng l\u00ean theo t\u1eebng tu\u1ea7n \u2013 th\u00eam reps, sets ho\u1eb7c gi\u1ea3m th\u1eddi gian th\u1ef1c hi\u1ec7n cho m\u1ed9t b\u00e0i t\u1eadp nh\u1ea5t \u0111\u1ecbnh. Nh\u1ecbp \u0111\u1ed9 v\u00e0 s\u1ed1 l\u01b0\u1ee3ng reps, sets l\u00e0m t\u0103ng nh\u1ecbp tim, gi\u1ed1ng nh\u01b0 ch\u1ea1y b\u1ed9, v\u00e0 c\u1ea5u tr\u00fac b\u00e0i t\u1eadp \u0111\u01b0\u1ee3c m\u00f4 ph\u1ecfng theo qu\u00e1 tr\u00ecnh qu\u00e1 t\u1ea3i t\u1ecbnh ti\u1ebfn (progressive overload) nh\u01b0 c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp t\u1ea1 kh\u00e1c.<\/p>\n\n\n\n

V\u1eady t\u1ea1i sao c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n l\u1ea1i quan tr\u1ecdng?<\/strong><\/p>\n\n\n\n

Nh\u1eefng s\u1ef1 ph\u1ed1i h\u1ee3p b\u00e0i t\u1eadp theo qu\u00e1 t\u1ea3i t\u1ecbnh ti\u1ebfn ch\u00ednh l\u00e0 \u0111i\u1ec1u t\u1ea1o n\u00ean s\u1ef1 th\u00e0nh c\u00f4ng cho c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n. Nh\u1eefng ng\u01b0\u1eddi t\u1eadp c\u1eed t\u1ea1 s\u1eed d\u1ee5ng ph\u01b0\u01a1ng th\u1ee9c \u00edt reps v\u00e0 t\u1ea1 n\u1eb7ng, ng\u01b0\u1eddi t\u1eadp th\u1ec3 h\u00ecnh l\u00e0 nhi\u1ec1u reps v\u1edbi kh\u1ed1i l\u01b0\u1ee3ng nh\u1eb9, v\u00e0 nh\u01b0 th\u1ebf, nh\u1eefng ng\u01b0\u1eddi t\u1eadp th\u1ec3 tr\u1ecdng c\u1ea7n ph\u01b0\u01a1ng th\u1ee9c ri\u00eang c\u1ee7a h\u1ecd, v\u1edbi s\u1ed1 l\u01b0\u1ee3ng reps th\u1eadm ch\u00ed c\u00f2n cao h\u01a1n. T\u00f3m l\u1ea1i, l\u00e0 c\u1ee9 th\u00eam v\u00e0i reps v\u00e0o tu\u1ea7n t\u1edbi.<\/p>\n\n\n\n

Nh\u01b0 \u0111\u00e3 ch\u1ee9ng minh trong nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c xu\u1ea5t b\u1ea3n n\u0103m 1985 \u1edf \u0111\u00e2y<\/a> (b\u1eb1ng ti\u1ebfng Anh), th\u00ec tr\u1ecdng l\u01b0\u1ee3ng t\u1ea1 m\u00e0 b\u1ea1n n\u00e2ng \u0111\u01b0\u1ee3c kh\u00f4ng theo t\u1ef7 l\u1ec7 1:1 v\u1edbi k\u00edch c\u1ee1 v\u00e0 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n \u2013 th\u1ee9 m\u00e0 n\u00f3 t\u1ef7 l\u1ec7 l\u00e0 n\u1ed7 l\u1ef1c b\u1ea3n th\u00e2n b\u1ea1n. Nh\u1eefng ng\u01b0\u1eddi t\u1eadp t\u1ea1, khi li\u00ean t\u1ee5c \u0111\u01b0\u1ee3c th\u00fac \u00e9p \u0111\u1ebfn ng\u01b0\u1ee1ng, v\u1edbi l\u1ecbch t\u1eadp chu\u1ea9n, \u0111\u1ea7y \u0111\u1ee7 v\u1ec1 dinh d\u01b0\u1ee1ng v\u00e0 ngh\u1ec9 ng\u01a1i h\u1ee3p l\u00fd, s\u1ebd t\u0103ng c\u01a1 v\u00e0 s\u1ee9c m\u1ea1nh. \u0110\u00f3 ch\u00ednh l\u00e0 quy t\u1eafc v\u00e0ng trong l\u00e0ng n\u00e2ng t\u1ea1: tr\u1ecdng l\u01b0\u1ee3ng t\u1ea1 tr\u00ean thanh t\u1ea1 kh\u00f4ng quan tr\u1ecdng b\u1eb1ng c\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp.<\/p>\n\n\n\n

V\u00e0 c\u01b0\u1eddng \u0111\u1ed9 \u1edf \u0111\u00e2y l\u00e0 r\u1ea5t c\u1ee5 th\u1ec3. Trong khi m\u1ed9t b\u00e0i t\u1eadp t\u1eadp burpee theo ph\u01b0\u01a1ng th\u1ee9c Tabata tr\u00f4ng c\u00f3 v\u1ebb d\u1ec5 tr\u00ean l\u00fd thuy\u1ebft h\u01a1n l\u00e0 g\u00e1nh t\u1ea1 n\u1eb7ng, nh\u01b0ng th\u1ef1c t\u1ebf th\u00ec kh\u00f4ng h\u1ec1 – v\u00e0 n\u00f3 c\u00e0ng s\u1ebd kh\u00f4ng khi m\u00e0 \u0111\u1ebfn tu\u1ea7n sau b\u1ea1n ph\u1ea3i t\u0103ng s\u1ed1 rep v\u00e0 h\u1ea1 th\u1eddi gian th\u1ef1c hi\u1ec7n xu\u1ed1ng. H\u00edt 1 l\u1ea7n x\u00e0 th\u00ec \u0111\u01a1n gi\u1ea3n; nh\u01b0ng 100 th\u00ec sao? H\u01a1n n\u1eefa, vi\u1ec7c gi\u1eef \u0111\u01b0\u1ee3c \u0111\u1ed9ng t\u00e1c chu\u1ea9n v\u00e0 s\u1ee9c \u00e9p li\u00ean t\u1ee5c l\u00ean kh\u1ed1i c\u01a1 cho \u0111\u1ebfn t\u1eadn reps cu\u1ed1i c\u00f9ng qu\u1ea3 th\u1ef1c l\u00e0 m\u1ed9t c\u1ef1c h\u00ecnh (m\u1ed9t c\u1ea3m gi\u00e1c r\u1ea5t Yomost \ud83d\ude24). V\u1ea5n \u0111\u1ec1 c\u1ee7a t\u1eadp luy\u1ec7n n\u00f3i chung, b\u1ea5t k\u1ec3 l\u00e0 b\u1eb1ng t\u1ea1 hay b\u1eb1ng th\u1ec3 tr\u1ecdng, l\u00e0 n\u00f3 ph\u1ea3i c\u00f3 \u0111\u1ed9 kh\u00f3, ho\u1eb7c b\u1ea1n ph\u1ea3i l\u00e0m cho n\u00f3 kh\u00f3 \u0111\u1ee7 \u0111\u1ec3 t\u1ea1o ra c\u00e1c k\u00edch th\u00edch c\u01a1 b\u1eafp c\u1ea7n thi\u1ebft, b\u1edfi \u0111\u1ed1i v\u1edbi th\u1ec3 tr\u1ecdng, ch\u1ec9 m\u1ed9t v\u00e0i reps l\u00e0 kh\u00f4ng \u0111\u1ee7 \u0111\u1ec3 t\u1ea1o ra k\u00edch th\u00edch \u0111\u00f3.<\/p>\n\n\n\n

Nh\u00e2n \u0111\u00e2y xin tr\u00edch th\u00eam m\u1ed9t c\u00e2u n\u00f3i kinh \u0111i\u1ec3n c\u1ee7a gi\u1edbi t\u1eadp luy\u1ec7n:<\/p>\n\n\n\n

\u201cN\u1ebfu b\u1ea1n th\u1ea5y n\u00f3 d\u1ec5, t\u1ee9c l\u00e0 b\u1ea1n \u0111ang l\u00e0m sai r\u1ed3i!<\/em>\u201d<\/p><\/blockquote><\/figure>\n\n\n\n

T\u1eadp t\u1ea1 v\u00e0 t\u1eadp th\u1ec3 tr\u1ecdng<\/strong><\/p>\n\n\n\n

Nh\u1eefng b\u00e0i t\u1eadp th\u1ec3 tr\u1ecdng c\u0169ng ch\u1ea3 xa r\u1eddi c\u00e1c b\u00e0i t\u1eadp t\u1ea1.<\/em><\/p>\n\n\n\n

Nh\u1eefng ng\u01b0\u1eddi t\u1eadp t\u1ea1 \u0111\u00f4i l\u00fac c\u0169ng ph\u1ea3i c\u00f3 l\u00fac r\u1eddi ph\u00f2ng gym trong m\u1ed9t th\u1eddi gian kh\u00e1 l\u00e2u. Khi \u0111\u00f3, h\u1ecd th\u01b0\u1eddng t\u00ecm \u0111\u1ebfn c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n th\u1ec3 tr\u1ecdng nh\u01b0 m\u1ed9t d\u1ea1ng ph\u00e2n k\u00ec t\u1eadp luy\u1ec7n c\u1ee7a m\u00ecnh. V\u00e0 ph\u00e2n k\u1ef3 t\u1eadp luy\u1ec7n (preiodization) \u2013 hay \u0111\u01a1n gi\u1ea3n l\u00e0 thay \u0111\u1ed5i l\u1ecbch t\u1eadp \u2013 gi\u00fap k\u1ebft qu\u1ea3 t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n b\u1ec1n v\u1eefng h\u01a1n nh\u1edd t\u00e1c \u0111\u1ed9ng th\u00eam v\u00e0o c\u00e1c c\u01a1 b\u1eafp \u00edt \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong ch\u01b0\u01a1ng tr\u00ecnh tr\u01b0\u1edbc \u0111\u00f3 v\u00e0 th\u00eam nhi\u1ec1u c\u00e1c v\u1eadn \u0111\u1ed9ng ph\u1ee9c h\u1ee3p kh\u00e1c cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n

T\u1eadp luy\u1ec7n th\u1ec3 tr\u1ecdng c\u0169ng l\u00e0 m\u1ed9t h\u1ee3p ph\u1ea7n quan tr\u1ecdng trong nh\u1eefng ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n truy\u1ec1n th\u1ed1ng. R\u1ea5t nhi\u1ec1u ch\u01b0\u01a1ng tr\u00ecnh nh\u01b0 5\/3\/1 c\u00f3 c\u00e1c b\u00e0i t\u1eadp b\u1ed5 tr\u1ee3 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n sau khi b\u1ea1n g\u00e1nh t\u1ea1 n\u1eb7ng, \u0111\u1ec3 b\u1ed5 sung cho b\u00e0i t\u1eadp ch\u00ednh, t\u0103ng c\u01a1 v\u00e0 x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng (conditioning). Th\u01b0\u1eddng th\u00ec s\u1ebd c\u00f3 nh\u1eefng l\u1ef1a ch\u1ecdn th\u1ec3 tr\u1ecdng \u0111\u1ec3 thay th\u1ebf cho c\u00e1c b\u00e0i t\u1eadp t\u1ea1 v\u00ec n\u00f3 \u00edt t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn kh\u1edbp x\u01b0\u01a1ng, d\u1ec5 ph\u1ee5c h\u1ed3i h\u01a1n v\u00e0 c\u1ea7n th\u1ef1c hi\u1ec7n s\u1ed1 reps \u0111\u1ee7 nhi\u1ec1u \u0111\u1ec3 x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng \u2013 s\u1ebd gi\u00fap cho c\u00e1c b\u1ea1n t\u1eadp \u0111\u01b0\u1ee3c n\u1eb7ng h\u01a1n sau n\u00e0y.<\/p>\n\n\n\n

Nh\u1eefng ng\u01b0\u1eddi t\u1eadp t\u1ea1 th\u01b0\u1eddng thay \u0111\u1ed5i c\u00e1c b\u00e0i t\u1eadp th\u1ec3 tr\u1ecdng, th\u00eam t\u1ea1 v\u00e0o \u0111\u1ec3 c\u00e1c b\u00e0i t\u1eadp c\u00f3 th\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3 c\u1ee7a ch\u00fang. Trang blog \u201cMythical Strength\u201d c\u1ee7a Emevas – m\u1ed9t trang blog v\u1ec1 luy\u1ec7n t\u1eadp uy t\u00edn, nh\u1ea5n m\u1ea1nh r\u1eb1ng n\u00ean gi\u1eef c\u00e1c b\u00e0i t\u1eadp th\u1ec3 tr\u1ecdng trong khu\u00f4n kh\u1ed5 c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh c\u1eed t\u1ea1 b\u1edfi ch\u00fang kh\u00f4ng c\u00f3 th\u00eam kh\u1ed1i l\u01b0\u1ee3ng ngo\u00e0i, v\u00e0 c\u0169ng ch\u00ednh b\u1edfi s\u1ef1 kh\u00e1c bi\u1ec7t c\u1ee7a ch\u00fang v\u1edbi vi\u1ec7c t\u1eadp b\u1eb1ng t\u1ea1. C\u00e1c b\u00e0i t\u1eadp th\u1ec3 tr\u1ecdng kh\u00f4ng th\u00eam t\u1ea1 v\u1edbi s\u1ed1 reps cao gi\u00fap t\u1eadp luy\u1ec7n h\u1ec7 tim m\u1ea1ch (cardio), v\u00e0 \u201cb\u1ed5 tr\u1ee3 cho ch\u1ed7 tr\u1ed1ng m\u00e0 c\u00e1c b\u00e0i t\u1ea1 n\u1eb7ng ch\u01b0a th\u1ec3 t\u00e1c \u0111\u1ed9ng t\u1edbi<\/em>.\u201d C\u00e0ng nhi\u1ec1u c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c t\u00e1c \u0111\u1ed9ng, ng\u01b0\u1eddi t\u1eadp s\u1ebd c\u00e0ng c\u00f3 \u0111\u01b0\u1ee3c nhi\u1ec1u l\u1ee3i \u00edch.<\/p>\n\n\n\n

Ch\u1eafc ch\u1eafn r\u1eb1ng t\u1eadp luy\u1ec7n th\u1ec3 tr\u1ecdng l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh gian kh\u1ed5: c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh th\u00ec kh\u00f3 t\u00ecm ki\u1ebfm, s\u1ed1 reps th\u00ec cao. Vi\u1ec7c t\u0103ng k\u00edch c\u1ee1 v\u00e0 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp m\u00e0 kh\u00f4ng c\u00f3 t\u1ea1 l\u00e0 c\u1ef1c k\u00ec m\u1ec7t nh\u1ecdc v\u00e0 th\u00eam \u0111\u1ee7 nhi\u1ec1u reps \u0111\u1ec3 c\u00f3 th\u1ec3 so s\u00e1nh v\u1edbi m\u1ed9t bu\u1ed5i g\u00e1nh t\u1ea1 t\u1ee5t l\u00f5i nghe \u0111\u00e3 th\u1ea5y n\u1ea3n, v\u1eady n\u00ean \u0111a ph\u1ea7n m\u1ecdi ng\u01b0\u1eddi tr\u00e1nh xa n\u00f3.<\/p>\n\n\n\n

Nh\u01b0ng th\u1ef1c s\u1ef1 th\u00ec kh\u00f4ng n\u00ean nh\u01b0 v\u1eady. Kh\u00f4ng ph\u1ea3i b\u1edfi v\u00ec b\u00e0i l\u00ean x\u00e0 kh\u00f4ng \u0111\u01b0\u1ee3c th\u1ea3o lu\u1eadn nhi\u1ec1u nh\u01b0 g\u00e1nh t\u1ea1 th\u00ec ch\u00fang kh\u00f4ng quan tr\u1ecdng. Trong t\u1eadp luy\u1ec7n, kh\u00f4ng c\u00f3 g\u00ec l\u00e0 \u0111\u01a1n gi\u1ea3n c\u1ea3: cho d\u00f9 \u0111\u00f3 l\u00e0 tr\u1ecdng l\u01b0\u1ee3ng c\u1ee7a t\u1ea1 tr\u00ean thanh hay l\u00e0 s\u1ed1 reps g\u1ea7n nh\u01b0 v\u00f4 t\u1eadn. Kh\u00f4ng c\u00f3 vi\u00ean \u0111\u1ea1n b\u1ea1c n\u00e0o \u1edf \u0111\u00e2y c\u1ea3 (tr\u1eeb phi b\u1ea1n mu\u1ed1n gi\u1ebft ma c\u00e0 r\u1ed3ng). Hi\u1ec7u su\u1ea5t (\u1edf \u0111\u00e2y n\u00f3i \u0111\u1ebfn m\u1ed1i quan h\u1ec7 th\u1eddi gian luy\u1ec7n t\u1eadp v\u00e0 k\u1ebft qu\u1ea3) l\u00e0 quan tr\u1ecdng \u2013 nh\u01b0ng n\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 t\u1ea5t c\u1ea3. \u0110i\u1ec1u quan tr\u1ecdng nh\u1ea5t c\u1ea7n x\u00e1c \u0111\u1ecbnh \u0111\u01b0\u1ee3c ch\u00ednh l\u00e0 s\u1ef1 N\u1ed6 L\u1ef0C, nh\u1eefng c\u00e1i kh\u00e1c ch\u1ec9 l\u00e0 ph\u01b0\u01a1ng th\u1ee9c m\u00e0 th\u00f4i.<\/p>\n\n\n\n

Cu\u1ed1i c\u00f9ng, m\u1ecdi vi\u1ec7c t\u1eadp luy\u1ec7n \u0111\u1ec1u ph\u1ea3i ph\u1ee5 thu\u1ed9c v\u00e0o nhu c\u1ea7u ri\u00eang c\u1ee7a b\u1ea3n th\u00e2n m\u1ed7i ng\u01b0\u1eddi: c\u1ea7u th\u1ee7 b\u00f3ng \u0111\u00e1, th\u1eddi gian h\u1ecd c\u1ea7n trong ph\u00f2ng gym ph\u1ea3i c\u00f3 t\u1ef7 l\u1ec7 ph\u00f9 h\u1ee3p \u0111\u1ec3 h\u1ecd d\u00e0nh \u0111\u1ee7 th\u1eddi gian tr\u00ean s\u00e2n b\u00f3ng, ngh\u1ec1 nghi\u1ec7p m\u00e0. Vi\u1ec7c t\u1eadp n\u1eb7ng v\u1edbi t\u1ea1 n\u1eb7ng trong ph\u00f2ng gym gi\u00fap h\u1ecd c\u00f3 \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 t\u1eadp luy\u1ec7n tr\u00ean s\u00e2n. Tuy nhi\u00ean, nh\u1eefng ng\u01b0\u1eddi t\u1eadp t\u1ea1 h\u00e0ng ng\u00e0y th\u00ec th\u01b0\u1eddng \u00edt khi quan t\u00e2m \u0111\u1ebfn hi\u1ec7u su\u1ea5t, c\u00e1i h\u1ecd c\u1ea7n l\u00e0 k\u1ebft qu\u1ea3. Th\u1eadt s\u1ef1 th\u00ec c\u0169ng r\u1ea5t \u00edt ng\u01b0\u1eddi trong ch\u00fang ta mu\u1ed1n \u1edf trong ph\u00f2ng gym c\u1ea3 ng\u00e0y, v\u00e0 c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n th\u1ec3 tr\u1ecdng, th\u1ee9 ho\u00e0n h\u1ea3o \u0111\u1ec3 t\u1eadp \u1edf nh\u00e0, gi\u00fap ch\u00fang ta ti\u1ebft ki\u1ec3m th\u1eddi gian v\u00e0 ti\u1ec1n b\u1ea1c cho gym. Nh\u01b0ng c\u0169ng ch\u1ec9 \u0111\u1ebfn th\u1ebf. B\u1edfi n\u00f3 s\u1ebd kh\u00f4ng ti\u1ebft ki\u1ec7m \u0111\u01b0\u1ee3c cho ch\u00fang ta n\u1ed7 l\u1ef1c c\u1ee7a ch\u00ednh m\u00ecnh. C\u00e1c b\u00e0i t\u1eadp th\u00ec v\u1eabn s\u1ebd kh\u00f3, m\u1ec7t m\u1ecfi v\u00e0 d\u00e0i l\u00ea th\u00ea.<\/p>\n\n\n\n

Cu\u1ed1i c\u00f9ng th\u00ec \u0111\u00f3 c\u0169ng ch\u00ednh l\u00e0 \u0111i\u1ec1u m\u1ea5u ch\u1ed1t. N\u00f3 kh\u00f4ng th\u1ec3 d\u1ec5 d\u00e0ng. Nh\u01b0ng b\u1ea1n c\u00f3 th\u1ec3 s\u1ebd r\u1ea5t ng\u1ea1c nhi\u00ean l\u00e0 b\u1ea3n th\u00e2n n\u00f3 c\u0169ng r\u1ea5t \u0111\u01a1n gi\u1ea3n khi quen d\u1ea7n v\u1edbi n\u00f3.<\/p>\n","protected":false},"excerpt":{"rendered":"

Reading Time: <\/span> 11<\/span> minutes<\/span><\/span> T\u1eadp luy\u1ec7n v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 (th\u1ec3 tr\u1ecdng) c\u00f3 l\u1ebd l\u00e0 m\u1ed9t trong nh\u1eefng c\u1ee5m t\u1eeb hot nh\u1ea5t trong th\u1eddi gian g\u1ea7n \u0111\u00e2y, n\u1ebfu […] Xem th\u00eam<\/a><\/span><\/p>\n","protected":false},"author":1,"featured_media":179,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[43,35,44,42],"class_list":["post-178","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-https-phamxuanhai-com-page_id22","tag-bodyweight","tag-tap-luyen","tag-the-trong","tag-training"],"yoast_head":"\nT\u1eadp luy\u1ec7n ch\u1ec9 v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3: Kh\u00f4ng c\u1ea7n Gym m\u00e0 ng\u01b0\u1eddi v\u1eabn ngon - 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=178\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"T\u1eadp luy\u1ec7n ch\u1ec9 v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3: Kh\u00f4ng c\u1ea7n Gym m\u00e0 ng\u01b0\u1eddi v\u1eabn ngon - 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