{"id":35660,"date":"2020-06-15T22:57:06","date_gmt":"2020-06-15T15:57:06","guid":{"rendered":"https:\/\/shopee.vn\/blog\/?p=35660"},"modified":"2022-06-04T11:46:35","modified_gmt":"2022-06-04T04:46:35","slug":"tap-gym-cho-nguoi-moi","status":"publish","type":"post","link":"https:\/\/shopee.vn\/blog\/tap-gym-cho-nguoi-moi\/","title":{"rendered":"T\u1eadp gym cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u v\u00e0 nh\u1eefng \u0111i\u1ec1u c\u1ea7n l\u01b0u \u00fd"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Hi\u1ec7n nay ng\u00e0y c\u00e0ng c\u00f3 nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn t\u1eadp gym nh\u01b0 m\u1ed9t c\u00e1ch \u0111\u1ec3 n\u00e2ng cao s\u1ee9c kh\u1ecfe v\u00e0 c\u00f3 \u0111\u01b0\u1ee3c th\u00e2n h\u00ecnh s\u0103n ch\u1eafc. Tuy nhi\u00ean, b\u1ea1n c\u1ea7n x\u00e2y d\u1ef1ng cho m\u00ecnh ch\u1ebf \u0111\u1ed9 luy\u1ec7n t\u1eadp ph\u00f9 h\u1ee3p v\u00e0 ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n th\u00ec m\u1edbi mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao. C\u00f3 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng bi\u1ebft n\u00ean b\u1eaft \u0111\u1ea7u nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ec3 qu\u00e1 tr\u00ecnh <\/span><a href=\"https:\/\/shopee.vn\/blog\/tap-gym-tai-nha\/\"><span style=\"font-weight: 400;\">t\u1eadp gym hi\u1ec7u qu\u1ea3<\/span><\/a><span style=\"font-weight: 400;\"> h\u01a1n. Do \u0111\u00f3, trong b\u00e0i vi\u1ebft h\u00f4m nay <\/span><a href=\"https:\/\/shopee.vn\/\"><span style=\"font-weight: 400;\">Shopee<\/span><\/a><span style=\"font-weight: 400;\"> s\u1ebd chia s\u1ebb th\u00f4ng tin chi ti\u1ebft h\u01b0\u1edbng d\u1eabn<\/span><b> t\u1eadp gym cho ng\u01b0\u1eddi m\u1edbi<\/b><span style=\"font-weight: 400;\"> b\u1eaft \u0111\u1ea7u.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">L\u1ecbch t\u1eadp gym cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Gym c\u0169ng nh\u1eefng m\u00f4n th\u1ec3 thao kh\u00e1c. Vi\u1ec7c luy\u1ec7n t\u1eadp kh\u00f4ng th\u1ec3 s\u1edbm mang l\u1ea1i k\u1ebft qu\u1ea3 m\u00e0 c\u1ea7n ph\u1ea3i c\u00f3 s\u1ef1 chu\u1ea9n b\u1ecb v\u00e0 luy\u1ec7n t\u1eadp ki\u00ean tr\u00ec. Quan tr\u1ecdng nh\u1ea5t ch\u00ednh l\u00e0 x\u00e2y d\u1ef1ng \u0111\u01b0\u1ee3c l\u1ecbch t\u1eadp gym h\u1ee3p l\u00fd cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u. N\u1ebfu b\u1ea1n v\u1eabn c\u00f2n \u0111ang kh\u00f3 kh\u0103n trong vi\u1ec7c n\u00e0y th\u00ec c\u00f3 th\u1ec3 tham kh\u1ea3o l\u1ecbch t\u1eadp gym d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi nh\u01b0 sau.\u00a0<\/span><\/p>\n<p><b>L\u1ecbch t\u1eadp 3 bu\u1ed5i\/tu\u1ea7n<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 1 &#8211; T\u1eadp nh\u00f3m c\u01a1 k\u00e9o: Tay tr\u01b0\u1edbc, c\u1eb3ng tay v\u00e0 l\u01b0ng.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 2 &#8211; T\u1eadp nh\u00f3m c\u01a1 \u0111\u1ea9y: Ng\u1ef1c, vai v\u00e0 tay sau.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 3 &#8211; T\u1eadp ch\u00e2n, b\u1ee5ng, m\u00f4ng, b\u1eafp ch\u00e2n.<\/span><\/li>\n<\/ul>\n<p><b>L\u1ecbch t\u1eadp 4 bu\u1ed5i\/tu\u1ea7n<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 1: T\u1eadp c\u1eb3ng tay, l\u01b0ng v\u00e0 tay tr\u01b0\u1edbc.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 2: T\u1eadp ng\u1ef1c, tay sau.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 3: T\u1eadp ch\u00e2n, b\u1ee5ng, m\u00f4ng.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 4: T\u1eadp vai, b\u1eafp ch\u00e2n.<\/span><\/li>\n<\/ul>\n<p><b>L\u1ecbch t\u1eadp 5 bu\u1ed5i\/tu\u1ea7n<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 1: T\u1eadp ng\u1ef1c<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 2 : T\u1eadp l\u01b0ng, c\u1eb3ng tay, tay tr\u01b0\u1edbc.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 3 : T\u1eadp tay, vai.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 4 : T\u1eadp b\u1ee5ng, m\u00f4ng, b\u1eafp ch\u00e2n, ch\u00e2n.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 5: T\u1eadp nh\u1eefng nh\u00f3m c\u01a1 nh\u1ecf.<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_35661\" aria-describedby=\"caption-attachment-35661\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-35661\" src=\"https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-1.jpg\" alt=\"X\u00e2y d\u1ef1ng \u0111\u01b0\u1ee3c l\u1ecbch t\u1eadp gym h\u1ee3p l\u00fd cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u\" width=\"1200\" height=\"800\" srcset=\"https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-1.jpg 1200w, https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-1.jpg 300w, https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-1.jpg 1024w, https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-1.jpg 768w, https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-1.jpg 696w, https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-1.jpg 1068w, https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-1.jpg 630w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption id=\"caption-attachment-35661\" class=\"wp-caption-text\">X\u00e2y d\u1ef1ng \u0111\u01b0\u1ee3c l\u1ecbch t\u1eadp gym h\u1ee3p l\u00fd cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u. (\u1ea2nh: blog.wefit.vn)<\/figcaption><\/figure>\n<p><b>L\u1ecbch t\u1eadp\u00a0 6 bu\u1ed5i\/tu\u1ea7n<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 1: T\u1eadp tay tr\u01b0\u1edbc, l\u01b0ng v\u00e0 c\u1eb3ng tay.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 2: T\u1eadp ng\u1ef1c, vai, tay sau.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 3: T\u1eadp m\u00f4ng, ch\u00e2n, b\u1ee5ng v\u00e0 b\u1eafp ch\u00e2n.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 4: T\u1eadp tay tr\u01b0\u1edbc, c\u1eb3ng tay, l\u01b0ng.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 5: T\u1eadp ng\u1ef1c, vai, tay sau.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bu\u1ed5i 6: T\u1eadp m\u00f4ng, ch\u00e2n, b\u1ee5ng v\u00e0 b\u1eafp ch\u00e2n.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">L\u01b0u \u00fd: M\u1ed7i ng\u01b0\u1eddi s\u1ebd c\u00f3 c\u01a1 \u0111\u1ecba, s\u1ee9c ch\u1ecbu \u0111\u1ef1ng v\u00e0 \u0111\u1ed9 b\u1ec1n ri\u00eang. V\u00ec th\u1ebf, b\u1ea1n c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh l\u1ecbch t\u1eadp sao cho ph\u00f9 h\u1ee3p v\u1edbi s\u1ee9c ch\u1ecbu \u0111\u1ef1ng \u0111\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u1ed1t h\u01a1n khi t\u1eadp.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">G\u1ee3i \u00fd m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp gym cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">D\u01b0\u1edbi \u0111\u00e2y l\u00e0 h\u01b0\u1edbng d\u1eabn t\u1eadp gym cho ng\u01b0\u1eddi m\u1edbi v\u1edbi m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">T\u1eadp h\u00edt \u0111\u1ea5t\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">H\u00edt \u0111\u1ea5t l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp gym ph\u1ed5 bi\u1ebfn c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng r\u1ea5t hi\u1ec7u qu\u1ea3. Khi b\u1ea1n h\u00edt \u0111\u1ea5t s\u1ebd t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn to\u00e0n b\u1ed9 c\u00e1c c\u01a1 t\u1eeb b\u1eafp tay xu\u1ed1ng c\u1eb3ng ch\u00e2n, \u0111\u1eb7c bi\u1ec7t nh\u00f3m c\u01a1 vai. C\u00e1ch th\u1ef1c hi\u1ec7n h\u00edt \u0111\u1ea5t g\u1ed3m nh\u1eefng \u0111\u1ed9ng t\u00e1c nh\u01b0 sau:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0110\u1eb7t ng\u00f3n ch\u00e2n v\u00e0 l\u00f2ng b\u00e0n tay ti\u1ebfp x\u00fac v\u1edbi m\u1eb7t \u0111\u1ea5t, hai tay dang r\u1ed9ng b\u1eb1ng vai.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Si\u1ebft c\u01a1 b\u1ee5ng v\u00e0 m\u00f4ng, \u0111i\u1ec1u ch\u1ec9nh c\u01a1 th\u1ec3 t\u1ea1o th\u00e0nh \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea5t t\u1edbi m\u1eaft c\u00e1.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sau \u0111\u00f3 h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng t\u1eeb t\u1eeb v\u00e0 khu\u1ef7u tay t\u1ea1o th\u00e0nh m\u1ed9t g\u00f3c 90 \u0111\u1ed9. D\u1eebng l\u1ea1i v\u00e0 n\u00e2ng ng\u01b0\u1eddi l\u00ean.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">M\u1ed7i l\u1ea7n th\u1ef1c hi\u1ec7n h\u00edt kho\u1ea3ng 10 \u2013 15 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_35662\" aria-describedby=\"caption-attachment-35662\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-35662\" src=\"https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-2.jpg\" alt=\"H\u00edt \u0111\u1ea5t c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng r\u1ea5t hi\u1ec7u qu\u1ea3\" width=\"600\" height=\"400\" srcset=\"https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-2.jpg 600w, https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-2.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-35662\" class=\"wp-caption-text\">H\u00edt \u0111\u1ea5t c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng r\u1ea5t hi\u1ec7u qu\u1ea3. (\u1ea2nh: thehinh.com)<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">L\u01b0u \u00fd: Khi th\u1ef1c hi\u1ec7n h\u00edt \u0111\u1ea5t, b\u1ea1n c\u1ea7n gi\u1eef c\u01a1 th\u1ec3 t\u1ef1 nhi\u00ean v\u00e0 t\u00e2m l\u00fd tho\u1ea3i m\u00e1i nh\u1ea5t. \u0110\u1eb7c bi\u1ec7t, trong kho\u1ea3ng th\u1eddi gian t\u1eadp luy\u1ec7n c\u1ea7n k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng cung c\u1ea5p \u0111\u1ea7y \u0111\u1ee7 d\u01b0\u1ee1ng ch\u1ea5t. V\u00e0 c\u00f3 th\u1eddi gian ngh\u1ec9 ng\u01a1i ph\u00f9 h\u1ee3p \u0111\u1ec3 mang t\u1edbi hi\u1ec7u qu\u1ea3 t\u1eadp h\u00edt \u0111\u1ea5t t\u1ed1t nh\u1ea5t.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">T\u1eadp c\u01a1 tay sau v\u1edbi <\/span><a href=\"https:\/\/shopee.vn\/search?keyword=d%C3%A2y%20c%C3%A1p%20t%E1%BA%ADp%20gym\"><span style=\"font-weight: 400;\">d\u00e2y c\u00e1p t\u1eadp gym<\/span><\/a><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">G\u1eafn tay c\u1ea7m v\u00e0o d\u00e2y c\u00e1p v\u00e0 h\u01b0\u1edbng hai l\u00f2ng b\u00e0n tay v\u00e0o nhau, gi\u1eef vai r\u1ed9ng trung b\u00ecnh.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Gi\u1eef ng\u01b0\u1eddi v\u00e0 l\u01b0ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai. Sau \u0111\u00f3 ti\u1ebfn s\u00e1t \u0111\u1ebfn tay c\u1ea7m d\u00e2y c\u00e1p v\u00e0 \u0111\u1ec3 c\u00e1nh tay song song v\u1edbi s\u00e0n.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">K\u1ebf ti\u1ebfp l\u00e0 th\u1edf ra v\u00e0 s\u1eed d\u1ee5ng c\u01a1 tay sau k\u00e9o d\u00e2y c\u00e1p xu\u1ed1ng ph\u00eda tr\u01b0\u1edbc hai \u0111\u00f9i. L\u01b0u \u00fd l\u00e0 ch\u1ec9 n\u00ean \u0111\u1ec3 c\u1eb3ng tay di chuy\u1ec3n c\u00f2n c\u00e1nh tay th\u00ec \u0111\u1ec3 s\u00e1t th\u00e2n ng\u01b0\u1eddi. Khi k\u00e9o xu\u1ed1ng v\u1ecb tr\u00ed th\u1ea5p nh\u1ea5t v\u00e0 g\u1ea7n vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n th\u00ec m\u1edf r\u1ed9ng c\u00e1nh tay.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sau \u0111\u00f3 h\u00edt v\u00e0o v\u00e0 t\u1eeb t\u1eeb \u0111\u01b0a tay tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n<p><b>Xem th\u00eam<\/b><span style=\"font-weight: 400;\">: <\/span><a href=\"https:\/\/shopee.vn\/blog\/phu-kien-the-thao-khong-the-thieu-cho-dan-tap-gym\/\"><span style=\"font-weight: 400;\">Top 5 Ph\u1ee5 Ki\u1ec7n Th\u1ec3 Thao Kh\u00f4ng Th\u1ec3 Thi\u1ebfu Cho D\u00e2n T\u1eadp Gym<\/span><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">T\u1eadp \u0111\u1ea9y t\u1ea1 ngang ng\u1ef1c<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">B\u00e0i t\u1eadp n\u00e0y s\u1ebd t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u00e1c nh\u00f3m c\u01a1 kh\u00e1c nhau nh\u01b0 c\u01a1 vai, c\u01a1 ng\u1ef1c v\u00e0 c\u01a1 tam \u0111\u1ea7u. \u0110\u00e2y \u0111\u01b0\u1ee3c xem l\u00e0 b\u00e0i t\u1eadp gym r\u1ea5t hi\u1ec7u qu\u1ea3 gi\u00fap c\u01a1 b\u1eafp s\u0103n ch\u1eafc v\u00e0 to kh\u1ecfe.<\/span><\/p>\n<figure id=\"attachment_35663\" aria-describedby=\"caption-attachment-35663\" style=\"width: 850px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-35663\" src=\"https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-3.png\" alt=\"B\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn nhi\u1ec1u nh\u00f3m c\u01a1 kh\u00e1c nhau\" width=\"850\" height=\"487\" srcset=\"https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-3.png 850w, https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-3.png 300w, https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-3.png 768w, https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-3.png 696w, https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-3.png 733w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><figcaption id=\"caption-attachment-35663\" class=\"wp-caption-text\">B\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn nhi\u1ec1u nh\u00f3m c\u01a1 kh\u00e1c nhau. (\u1ea2nh: huonganhyoga.vn)<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u0110\u1ea7u ti\u00ean b\u1ea1n n\u1eb1m th\u1eb3ng ng\u01b0\u1eddi tr\u00ean gh\u1ebf, \u0111\u1eb7t hai ch\u00e2n tr\u00ean m\u1eb7t s\u00e0n v\u00e0 \u01b0\u1ee1n ng\u1ef1c.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">D\u00f9ng 2 hay t\u1eeb t\u1eeb g\u1ee1 t\u1ea1 ra kh\u1ecfi gi\u00e1 \u0111\u1ee1. Hai c\u00e1nh tay t\u1ea1o v\u1edbi c\u01a1 th\u1ec3 th\u00e0nh m\u1ed9t g\u00f3c 90 \u0111\u1ed9 v\u00e0 gi\u1eef c\u1eb3ng tay vu\u00f4ng g\u00f3c v\u1edbi tr\u1ea7n nh\u00e0.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">H\u00edt v\u00e0o nh\u1eb9 nh\u00e0ng v\u00e0 h\u1ea1 thanh t\u1ea1 t\u1eeb t\u1eeb xu\u1ed1ng c\u00e1ch ng\u1ef1c 2-3cm. Ti\u1ebfp t\u1ee5c th\u1edf ra v\u00e0 \u0111\u1ea9y t\u1ea1 l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u. N\u00ean th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y l\u00ean m\u1ed9t c\u00e1ch d\u1ee9t kho\u00e1t.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Nh\u1eefng \u0111i\u1ec1u c\u1ea7n l\u01b0u \u00fd \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp gym<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Khi b\u1eaft \u0111\u1ea7u t\u1eadp gym, b\u1ea1n c\u1ea7n l\u01b0u \u00fd m\u1ed9t s\u1ed1 \u0111i\u1ec1u sau \u0111\u00e2y:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kh\u00f4ng n\u00ean \u0111\u1ec3 b\u1ee5ng qu\u00e1 no ho\u1eb7c qu\u00e1 \u0111\u00f3i khi t\u1eadp gym. V\u00ec khi v\u1eadn \u0111\u1ed9ng s\u1ebd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn d\u1ea1 d\u00e0y c\u0169ng nh\u01b0 hi\u1ec7u qu\u1ea3 b\u00e0i t\u1eadp gym.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">B\u1ea1n c\u1ea7n kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi t\u1eadp t\u1eeb 10 \u2013 15 ph\u00fat. V\u00e0 \u0111\u1ed3ng th\u1eddi th\u1ea3 l\u1ecfng ng\u01b0\u1eddi sau khi t\u1eadp \u0111\u1ec3 h\u1ea1n ch\u1ebf m\u1ed9t s\u1ed1 ch\u1ea5n th\u01b0\u01a1ng c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i khi th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp.<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_35664\" aria-describedby=\"caption-attachment-35664\" style=\"width: 700px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-35664\" src=\"https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-4.jpg\" alt=\"C\u1ea7n kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi t\u1eadp gym t\u1eeb 10 \u2013 15 ph\u00fat\" width=\"700\" height=\"400\" srcset=\"https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-4.jpg 700w, https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-4.jpg 300w, https:\/\/storage.googleapis.com\/ops-shopee-files-live\/live\/shopee-blog\/2020\/06\/tap-gym-cho-nguoi-moi-4.jpg 696w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><figcaption id=\"caption-attachment-35664\" class=\"wp-caption-text\">C\u1ea7n kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi t\u1eadp gym t\u1eeb 10 \u2013 15 ph\u00fat. (\u1ea2nh: swequity.vn)<\/figcaption><\/figure>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tr\u01b0\u1edbc khi luy\u1ec7n t\u1eadp, b\u1ea1n c\u1ea7n x\u00e1c \u0111\u1ecbnh r\u00f5 m\u1ee5c ti\u00eau t\u1eadp gym c\u1ee7a m\u00ecnh l\u00e0 g\u00ec? T\u1eadp \u0111\u1ec3 c\u01a1 th\u1ec3 kh\u1ecfe h\u01a1n? hay \u0111\u1ec3 c\u01a1 b\u1eafp s\u0103n ch\u1eafc? T\u00f9y v\u00e0o m\u1ee5c ti\u00eau m\u00e0 b\u1ea1n s\u1ebd c\u00f3 c\u00e1c b\u00e0i t\u1eadp kh\u00e1c nhau. Vi\u1ec7c n\u00e0y b\u1ea1n c\u1ea7n tham kh\u1ea3o hu\u1ea5n luy\u1ec7n vi\u00ean t\u1ea1i ph\u00f2ng t\u1eadp.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kh\u00f4ng n\u00ean t\u1eadp li\u00ean ti\u1ebfp trong m\u1ed9t th\u00e1ng. B\u1ea1n c\u1ea7n x\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 luy\u1ec7n t\u1eadp h\u1ee3p l\u00fd \u0111\u1ec3 c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i v\u00e0 ph\u1ee5c h\u1ed3i.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Khi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp gym b\u1ea1n kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i th\u1ef1c hi\u1ec7n m\u1ed9t ch\u1ebf \u0111\u1ed9 luy\u1ec7n t\u1eadp qu\u00e1 nghi\u00eam ng\u1eb7t. N\u1ebfu kh\u00f4ng c\u00f3 th\u1eddi gian b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp c\u01a1 b\u1ea3n \u0111\u1ec3 quen d\u1ea7n v\u1edbi vi\u1ec7c luy\u1ec7n t\u1eadp. Hy v\u1ecdng v\u1edbi nh\u1eefng th\u00f4ng tin chia s\u1ebb v\u1ec1 l\u1ecbch <\/span><b>t\u1eadp gym cho ng\u01b0\u1eddi<\/b> <b>m\u1edbi<\/b><span style=\"font-weight: 400;\"> b\u1eaft \u0111\u1ea7u trong b\u00e0i vi\u1ebft tr\u00ean s\u1ebd gi\u00fap \u00edch cho b\u1ea1n.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hi\u1ec7n nay ng\u00e0y c\u00e0ng c\u00f3 nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn t\u1eadp gym nh\u01b0 m\u1ed9t c\u00e1ch \u0111\u1ec3 n\u00e2ng cao s\u1ee9c kh\u1ecfe v\u00e0 c\u00f3 \u0111\u01b0\u1ee3c th\u00e2n h\u00ecnh s\u0103n ch\u1eafc. Tuy nhi\u00ean, b\u1ea1n c\u1ea7n x\u00e2y d\u1ef1ng cho m\u00ecnh ch\u1ebf \u0111\u1ed9 luy\u1ec7n t\u1eadp ph\u00f9 h\u1ee3p v\u00e0 ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n th\u00ec m\u1edbi mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao. C\u00f3 r\u1ea5t nhi\u1ec1u [&hellip;]<\/p>\n","protected":false},"author":14837,"featured_media":35665,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jnews-multi-image_gallery":[],"jnews_single_post":[],"jnews_primary_category":[],"jnews_override_counter":[],"footnotes":""},"categories":[150,5381],"tags":[],"class_list":["post-35660","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-phat-trien-ban-than","category-ky-nang"],"_links":{"self":[{"href":"https:\/\/shopee.vn\/blog\/wp-json\/wp\/v2\/posts\/35660"}],"collection":[{"href":"https:\/\/shopee.vn\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/shopee.vn\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/shopee.vn\/blog\/wp-json\/wp\/v2\/users\/14837"}],"replies":[{"embeddable":true,"href":"https:\/\/shopee.vn\/blog\/wp-json\/wp\/v2\/comments?post=35660"}],"version-history":[{"count":2,"href":"https:\/\/shopee.vn\/blog\/wp-json\/wp\/v2\/posts\/35660\/revisions"}],"predecessor-version":[{"id":35681,"href":"https:\/\/shopee.vn\/blog\/wp-json\/wp\/v2\/posts\/35660\/revisions\/35681"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/shopee.vn\/blog\/wp-json\/wp\/v2\/media\/35665"}],"wp:attachment":[{"href":"https:\/\/shopee.vn\/blog\/wp-json\/wp\/v2\/media?parent=35660"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/shopee.vn\/blog\/wp-json\/wp\/v2\/categories?post=35660"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/shopee.vn\/blog\/wp-json\/wp\/v2\/tags?post=35660"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}