{"id":52569,"date":"2023-11-30T12:01:22","date_gmt":"2023-11-30T05:01:22","guid":{"rendered":"https:\/\/tiki.vn\/blog\/?p=52569"},"modified":"2024-04-05T14:23:40","modified_gmt":"2024-04-05T07:23:40","slug":"cach-tap-luyen-de-co-bap-tay-to","status":"publish","type":"post","link":"https:\/\/tiki.vn\/blog\/cach-tap-luyen-de-co-bap-tay-to\/","title":{"rendered":"C\u00e1ch t\u1eadp luy\u1ec7n \u0111\u1ec3 c\u00f3 b\u1eafp tay to hi\u1ec7u qu\u1ea3 nh\u1ea5t"},"content":{"rendered":"\n<p>B\u1ea1n c\u00f3 mu\u1ed1n c\u00f3 b\u1eafp tay to v\u00e0 kh\u1ecfe m\u1ea1nh? N\u1ebfu c\u00f3, th\u00ec b\u1ea1n \u0111\u00e3 \u0111\u1ebfn \u0111\u00fang b\u00e0i vi\u1ebft! Trong b\u00e0i vi\u1ebft n\u00e0y, <a href=\"https:\/\/tiki.vn\/blog\"><em>Tiki Blog<\/em><\/a> s\u1ebd chia s\u1ebb v\u1edbi b\u1ea1n m\u1ed9t s\u1ed1 c\u00e1ch t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u00f3 b\u1eafp tay to.<\/p>\n\n\n\n<p><strong>&gt;&gt; Xem th\u00eam:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/tiki.vn\/blog\/nhay-hien-dai-la-gi\/\">Nh\u1ea3y hi\u1ec7n \u0111\u1ea1i l\u00e0 g\u00ec? B\u1ed9 m\u00f4n n\u00e0y c\u00f3 g\u00ec th\u00fa v\u1ecb?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/tiki.vn\/blog\/ngoi-thien-co-tac-dung-gi\/\">Ng\u1ed3i thi\u1ec1n c\u00f3 t\u00e1c d\u1ee5ng g\u00ec \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe v\u00e0 n\u00e3o b\u1ed9?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/tiki.vn\/blog\/crunch-la-gi\/\">Crunch l\u00e0 g\u00ec? G\u1ee3i \u00fd m\u1eb9o luy\u1ec7n t\u1eadp \u0111\u00fang c\u00e1ch, mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-t\u1ed5ng-quan-cach-t\u1eadp-luy\u1ec7n-d\u1ec3-co-b\u1eafp-tay-to\"><strong>T\u1ed5ng quan c\u00e1ch t\u1eadp luy\u1ec7n \u0111\u1ec3 c\u00f3 b\u1eafp tay to<\/strong><\/h2>\n\n\n\n<p>Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u, ch\u00fang ta h\u00e3y c\u00f9ng t\u00ecm hi\u1ec3u m\u1ed9t ch\u00fat v\u1ec1 b\u1eafp tay. B\u1eafp tay l\u00e0 m\u1ed9t nh\u00f3m c\u01a1 l\u1edbn \u1edf ph\u00eda tr\u01b0\u1edbc c\u00e1nh tay. N\u00f3 bao g\u1ed3m hai c\u01a1 ch\u00ednh: c\u01a1 nh\u1ecb \u0111\u1ea7u v\u00e0 c\u01a1 tam \u0111\u1ea7u. C\u01a1 nh\u1ecb \u0111\u1ea7u l\u00e0 c\u01a1 g\u1ea5p c\u00e1nh tay, c\u00f3 t\u00e1c d\u1ee5ng g\u1eadp khu\u1ef7u tay v\u00e0 \u0111\u01b0a c\u1eb3ng tay l\u00ean ph\u00eda tr\u01b0\u1edbc. C\u01a1 tam \u0111\u1ea7u l\u00e0 c\u01a1 du\u1ed7i c\u00e1nh tay, c\u00f3 t\u00e1c d\u1ee5ng du\u1ed7i khu\u1ef7u tay v\u00e0 \u0111\u01b0a c\u1eb3ng tay ra ph\u00eda sau.<\/p>\n\n\n\n<p>\u0110\u1ec3 c\u00f3 b\u1eafp tay to, b\u1ea1n c\u1ea7n t\u1eadp luy\u1ec7n c\u1ea3 hai c\u01a1 n\u00e0y. C\u00f3 r\u1ea5t nhi\u1ec1u b\u00e0i t\u1eadp kh\u00e1c nhau \u0111\u1ec3 t\u1eadp b\u1eafp tay, nh\u01b0ng m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp ph\u1ed5 bi\u1ebfn nh\u1ea5t bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Curl t\u1ea1:<\/strong> \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n nh\u1ea5t \u0111\u1ec3 t\u1eadp b\u1eafp tay. B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y v\u1edbi t\u1ea1 tay ho\u1eb7c m\u00e1y t\u1eadp curl t\u1ea1.<\/li>\n\n\n\n<li><strong>Hammer curl:<\/strong> \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp bi\u1ebfn th\u1ec3 c\u1ee7a b\u00e0i t\u1eadp curl t\u1ea1, v\u1edbi v\u1ecb tr\u00ed tay c\u1ea7m kh\u00e1c nhau. B\u00e0i t\u1eadp n\u00e0y gi\u00fap t\u1eadp trung v\u00e0o ph\u1ea7n ngo\u00e0i c\u1ee7a b\u1eafp tay.<\/li>\n\n\n\n<li><strong>Preacher curl:<\/strong> B\u00e0i t\u1eadp n\u00e0y \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n tr\u00ean gh\u1ebf preacher curl. N\u00f3 gi\u00fap t\u1eadp trung v\u00e0o ph\u1ea7n tr\u00ean c\u1ee7a b\u1eafp tay.<\/li>\n\n\n\n<li><strong>Triceps pushdown:<\/strong> \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n nh\u1ea5t \u0111\u1ec3 t\u1eadp c\u01a1 tam \u0111\u1ea7u. B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y v\u1edbi thanh t\u1ea1 ho\u1eb7c m\u00e1y t\u1eadp triceps pushdown.<\/li>\n\n\n\n<li><strong>Overhead triceps extension:<\/strong> \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp bi\u1ebfn th\u1ec3 c\u1ee7a b\u00e0i t\u1eadp triceps pushdown, v\u1edbi v\u1ecb tr\u00ed tay c\u1ea7m kh\u00e1c nhau. B\u00e0i t\u1eadp n\u00e0y gi\u00fap t\u1eadp trung v\u00e0o ph\u1ea7n sau c\u1ee7a b\u1eafp tay.<\/li>\n\n\n\n<li><strong>Close-grip bench press:<\/strong> \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp k\u1ebft h\u1ee3p t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u1ea3 b\u1eafp tay v\u00e0 ng\u1ef1c.<\/li>\n<\/ul>\n\n\n\n<p><strong>&gt;&gt; Xem th\u00eam:<em> <\/em><\/strong><a href=\"https:\/\/tiki.vn\/blog\/phong-gym\/\">TOP 17 ph\u00f2ng gym \u1edf TPHCM gi\u00e1 r\u1ebb, ch\u1ea5t l\u01b0\u1ee3ng, uy t\u00edn<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tap-luyen-bap-tay.jpeg\" alt=\"T\u1ed5ng quan v\u1ec1 c\u00e1ch t\u1eadp luy\u1ec7n b\u1eafp tay\" class=\"wp-image-85132\" width=\"696\" height=\"462\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tap-luyen-bap-tay.jpeg 1000w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tap-luyen-bap-tay-300x199.jpeg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tap-luyen-bap-tay-768x510.jpeg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tap-luyen-bap-tay-696x462.jpeg 696w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><figcaption class=\"wp-element-caption\">T\u1ed5ng quan v\u1ec1 c\u00e1ch t\u1eadp luy\u1ec7n \u0111\u1ec3 c\u00f3 b\u1eafp tay to (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n<div class='tiki-product-slider' data-query='q=t%E1%BA%A1&limit=24' data-title='Tham kh\u1ea3o m\u1ed9t s\u1ed1 lo\u1ea1i t\u1ea1 ph\u00f9 h\u1ee3p cho b\u00e0i t\u1eadp luy\u1ec7n b\u1eafp tay'><\/div>\n\n\n\n<p>&gt;&gt; T\u00ecm hi\u1ec3u th\u00eam v\u1ec1 c\u00e1c thi\u1ebft b\u1ecb gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 s\u0103n ch\u1eafc c\u1ee7a c\u01a1 b\u1eafp<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/tiki.vn\/giay-the-thao-nam\/c27572\" target=\"_blank\" rel=\"noreferrer noopener\">Gi\u00e0y th\u1ec3 thao<\/a> Adidas, Nike, Assia \u0111\u1eb9p, \u00eam ch\u00e2n<\/li>\n\n\n\n<li><a href=\"https:\/\/tiki.vn\/giay-da-bong-nam\/c24178\" target=\"_blank\" rel=\"noreferrer noopener\">Gi\u00e0y \u0111\u00e1 b\u00f3ng<\/a> s\u00e2n c\u1ecf nh\u00e2n t\u1ea1o, gi\u00e0y \u0111\u00e1 banh Nike, Adidas<\/li>\n\n\n\n<li><a href=\"https:\/\/tiki.vn\/search?q=gi%C3%A0y%20ch%E1%BA%A1y%20b%E1%BB%99\" target=\"_blank\" rel=\"noreferrer noopener\">Gi\u00e0y ch\u1ea1y b\u1ed9<\/a> nam, n\u1eef b\u1ec1n, \u0111\u1eb9p<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-top-nh\u1eefng-bai-t\u1eadp-luy\u1ec7n-d\u1ec3-co-b\u1eafp-tay-to\"><strong>TOP nh\u1eefng b\u00e0i t\u1eadp luy\u1ec7n \u0111\u1ec3 c\u00f3 b\u1eafp tay to<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-dumbbell-bicep-curls\"><strong>Dumbbell Bicep Curls<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C\u1ea7m hai t\u1ea1 \u0111\u01a1n b\u1eb1ng c\u00e1ch \u0111\u1eb7t tay \u1edf \u0111\u00f9i, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng ra ngo\u00e0i.<\/li>\n\n\n\n<li>D\u00f9ng c\u01a1 b\u1eafp c\u00e1nh tay \u0111\u1ec3 n\u00e2ng t\u1ea1 \u0111\u01a1n l\u00ean cho \u0111\u1ebfn&nbsp;vai, sau \u0111\u00f3 h\u1ea1 xu\u1ed1ng v\u00e0 l\u1eb7p l\u1ea1i.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-dumbbell-bicep-curls-.webp\" alt=\"B\u00e0i t\u1eadp Dumbbell Bicep Curls\" class=\"wp-image-85130\" width=\"696\" height=\"464\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-dumbbell-bicep-curls-.webp 900w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-dumbbell-bicep-curls--300x200.webp 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-dumbbell-bicep-curls--768x512.webp 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-dumbbell-bicep-curls--696x464.webp 696w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><figcaption class=\"wp-element-caption\">B\u00e0i t\u1eadp Dumbbell Bicep Curls (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-military-press\"><strong>Military Press<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u00e2ng c\u00e1nh tay v\u00e0 \u0111\u1ea9y l\u00ean&nbsp; nh\u01b0 t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y, v\u1edbi hai tay \u0111\u1eb7t r\u1ed9ng b\u1eb1ng vai v\u00e0 khu\u1ef7u tay kh\u00e9p s\u00e1t v\u00e0o c\u01a1 th\u1ec3.<\/li>\n\n\n\n<li>H\u1ea1 c\u00e1nh tay xu\u1ed1ng, gi\u1eef khu\u1ef7u tay s\u00e1t hai b\u00ean cho \u0111\u1ebfn khi ng\u1ef1c c\u00e1ch th\u00e2n x\u00e0 l\u00e0 m\u1ed9t inch.<\/li>\n\n\n\n<li>\u0110\u1ea9y m\u1ea1nh l\u00ean b\u1eb1ng c\u00e1ch m\u1edf r\u1ed9ng ho\u00e0n to\u00e0n c\u00e1nh tay c\u1ee7a b\u1ea1n.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u1eddi khuy\u00ean c\u1ee7a chuy\u00ean gia:<\/strong> H\u00e3y kh\u00f3a ch\u1eb7t c\u01a1 th\u1ec3 v\u00e0 si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o l\u01b0ng b\u1ea1n lu\u00f4n th\u1eb3ng m\u00e0 kh\u00f4ng b\u1ecb v\u00f5ng h\u00f4ng.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-military-press-1024x576.jpeg\" alt=\"B\u00e0i t\u1eadp Military Press\" class=\"wp-image-85136\" width=\"696\" height=\"391\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-military-press-1024x576.jpeg 1024w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-military-press-300x169.jpeg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-military-press-768x432.jpeg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-military-press-1536x864.jpeg 1536w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-military-press-696x392.jpeg 696w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-military-press-1068x601.jpeg 1068w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-military-press.jpeg 1920w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><figcaption class=\"wp-element-caption\">B\u00e0i t\u1eadp Military Press (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-dips\"><strong>Dips<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u1eafm l\u1ea5y c\u00e1c thanh c\u1ee7a thi\u1ebft b\u1ecb t\u1eadp, v\u1edbi l\u00f2ng b\u00e0n tay h\u01b0\u1edbng v\u00e0o trong v\u00e0 c\u00e1nh tay th\u1eb3ng.<\/li>\n\n\n\n<li>T\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng cho \u0111\u1ebfn khi khu\u1ef7u tay c\u1ee7a b\u1ea1n vu\u00f4ng g\u00f3c, \u0111\u1ea3m b\u1ea3o c\u00e1nh tay d\u00ednh ch\u1eb7t v\u00e0o c\u01a1 th\u1ec3 b\u1ea1n v\u00e0 kh\u00f4ng b\u1ecb h\u1edf ra.<\/li>\n\n\n\n<li>\u0110\u1ea9y c\u00e1nh tay tr\u1edf l\u1ea1i v\u1ecb tr\u00ed d\u1eabn \u0111\u1ea7u v\u00e0 l\u1eb7p l\u1ea1i.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u1eddi khuy\u00ean c\u1ee7a chuy\u00ean gia:<\/strong> C\u01a1 tam \u0111\u1ea7u l\u1edbn h\u01a1n c\u0169ng quan tr\u1ecdng kh\u00f4ng k\u00e9m v\u00e0 s\u1ebd t\u1ea1o h\u00ecnh \u1ea3nh c\u1eaft n\u00e9t v\u00e0 l\u00e0m n\u1ed5i b\u1eadt c\u01a1 b\u1eafp. \u0110\u1ec3 t\u1eadp c\u01a1 tam \u0111\u1ea7u, h\u00e3y gi\u1eef th\u1eb3ng ng\u01b0\u1eddi v\u1edbi khu\u1ef7u tay kh\u00e9p v\u00e0o.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-dips.webp\" alt=\"B\u00e0i t\u1eadp Dips\" class=\"wp-image-85142\" width=\"696\" height=\"405\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-dips.webp 800w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-dips-300x175.webp 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-dips-768x447.webp 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-dips-696x405.webp 696w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><figcaption class=\"wp-element-caption\">B\u00e0i t\u1eadp luy\u1ec7n b\u1eafp tay to Dips (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-close-grip-bench-press\"><strong>Close grip bench press<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u1eb1m ng\u1eeda tr\u00ean m\u1ed9t chi\u1ebfc gh\u1ebf ph\u1eb3ng, c\u1ea7m v\u00e0o thanh t\u1ea1 v\u1edbi th\u1ebf tay h\u1eb9p, n\u00e2ng thanh t\u1ea1 l\u00ean cao.<\/li>\n\n\n\n<li>T\u1eeb v\u1ecb tr\u00ed b\u1eaft \u0111\u1ea7u, h\u00edt v\u00e0o v\u00e0 h\u1ea1 thanh t\u1ea1 t\u1eeb t\u1eeb<\/li>\n\n\n\n<li>\u0110\u1ea9y m\u1ea1nh thanh \u0111\u00f2n tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u khi b\u1ea1n th\u1edf ra.&nbsp;<\/li>\n\n\n\n<li>T\u1eadp trung v\u00e0o vi\u1ec7c \u0111\u1ea9y thanh b\u1eb1ng c\u01a1 ng\u1ef1c.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u1eddi khuy\u00ean c\u1ee7a chuy\u00ean gia:<\/strong> S\u1eed d\u1ee5ng t\u1ea1 c\u00f3 c\u00e2n n\u1eb7ng l\u1edbn s\u1ebd gi\u00fap t\u0103ng l\u1ef1c \u0111\u1ea9y c\u1eb3ng tay c\u1ee7a b\u1ea1n m\u1ea1nh h\u01a1n.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-close-grip-bench-press-1024x576.jpeg\" alt=\"B\u00e0i t\u1eadp Close grip bench press\" class=\"wp-image-85146\" width=\"696\" height=\"391\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-close-grip-bench-press-1024x576.jpeg 1024w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-close-grip-bench-press-300x169.jpeg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-close-grip-bench-press-768x432.jpeg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-close-grip-bench-press-1536x864.jpeg 1536w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-close-grip-bench-press-696x392.jpeg 696w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-close-grip-bench-press-1068x601.jpeg 1068w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-close-grip-bench-press.jpeg 1920w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><figcaption class=\"wp-element-caption\">B\u00e0i t\u1eadp Close grip bench press (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<p>&gt;&gt; Xem th\u00eam c\u00e1c c\u00f4ng c\u1ee5 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/tiki.vn\/xe-dap-the-thao\/c11892\" target=\"_blank\" rel=\"noreferrer noopener\">Xe \u0111\u1ea1p th\u1ec3 thao<\/a> nam, n\u1eef Asama, Galaxy, Martin<\/li>\n\n\n\n<li><a href=\"https:\/\/tiki.vn\/vot-cau-long\/c23898\" target=\"_blank\" rel=\"noreferrer noopener\">V\u1ee3t c\u1ea7u l\u00f4ng <\/a>Yonex, Lining, Victor ch\u1ea5t l\u01b0\u1ee3ng<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-reverse-grip-bicep-curl\"><strong>Reverse grip bicep curl<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ee9ng hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai v\u00e0 gi\u1eef hai qu\u1ea3 t\u1ea1 \u1edf \u0111\u00f9i b\u1eb1ng tay c\u1ea7m qu\u00e1 m\u1ee9c.<\/li>\n\n\n\n<li>N\u00e2ng c\u1eb3ng tay l\u00ean, gi\u1eef c\u00e1nh tay tr\u00ean s\u00e1t v\u1edbi c\u01a1 th\u1ec3, sao cho l\u00f2ng b\u00e0n tay h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 t\u1ea1 cao ngang vai.<\/li>\n\n\n\n<li>T\u1eeb t\u1eeb tr\u1ea3 t\u1ea1 l\u1ea1i v\u00e0 l\u1eb7p l\u1ea1i.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-reverse-grip-bicep-curl.webp\" alt=\"B\u00e0i t\u1eadp reverse grip bicep curl \" class=\"wp-image-85155\" width=\"696\" height=\"464\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-reverse-grip-bicep-curl.webp 900w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-reverse-grip-bicep-curl-300x200.webp 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-reverse-grip-bicep-curl-768x512.webp 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/bai-tap-reverse-grip-bicep-curl-696x464.webp 696w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><figcaption class=\"wp-element-caption\">B\u00e0i t\u1eadp c\u01a1 b\u1eafp reverse grip bicep curl (Nguionof: Interent)<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-dumbbell-uppercut\"><strong>Dumbbell uppercut<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ee9ng c\u1ea7m hai qu\u1ea3 t\u1ea1 \u1edf \u0111\u1ed9 cao ngang t\u1ea7m vai&nbsp;<\/li>\n\n\n\n<li>\u0110\u1ee9ng theo t\u01b0 th\u1ebf chi\u1ebfn \u0111\u1ea5u v\u00e0 \u0111\u1ea5m l\u00ean tr\u00ean b\u1eb1ng c\u00e1nh tay ph\u1ea3i c\u1ee7a b\u1ea1n, xoay nh\u1eb9 ch\u00e2n ph\u1ea3i khi b\u1ea1n l\u00e0m nh\u01b0 v\u1eady.<\/li>\n\n\n\n<li>Quay tr\u1edf l\u1ea1i v\u1ecb tr\u00ed b\u1eaft \u0111\u1ea7u v\u00e0 l\u1eb7p l\u1ea1i \u1edf ph\u00eda b\u00ean kia.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/08\/dg8fdlTBZuZBhQoVyEfh4KhDQIOjEsL6h1a0dpb6ybS4OHNN2S-z48jT1tdtNBPNkjr8MR-yZoz4RbdJYbBTwR7BG7RgMW6IGPZ9UxlH5HE1uW6LkVK5olR_AfZMZmMXgj1-iQ7US2YkDoDEGE3vNt0.png\" alt=\"\" width=\"696\" height=\"467\"\/><figcaption class=\"wp-element-caption\">B\u00e0i t\u1eadp Dumbbell uppercut (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-nh\u1eefng-l\u01b0u-y-t\u1eadp-luy\u1ec7n-b\u1eafp-tay-to-khong-b\u1ecb-ch\u1ea5n-th\u01b0\u01a1ng\"><strong>Nh\u1eefng l\u01b0u \u00fd t\u1eadp luy\u1ec7n b\u1eafp tay to, kh\u00f4ng b\u1ecb ch\u1ea5n th\u01b0\u01a1ng<\/strong><\/h2>\n\n\n\n<p>Khi t\u1eadp luy\u1ec7n b\u1eafp tay, b\u1ea1n c\u1ea7n t\u1eadp trung v\u00e0o vi\u1ec7c s\u1eed d\u1ee5ng \u0111\u00fang k\u1ef9 thu\u1eadt. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 l\u01b0u \u00fd \u0111\u1ec3 gi\u00fap b\u1ea1n t\u1eadp luy\u1ec7n \u0111\u00fang c\u00e1ch:<\/p>\n\n\n\n<p><strong>&gt;&gt; Xem th\u00eam:<\/strong>&nbsp;<a href=\"https:\/\/tiki.vn\/blog\/tap-boxing\/\">Boxing l\u00e0 g\u00ec? 7 l\u1ee3i \u00edch khi t\u1eadp luy\u1ec7n boxing kh\u00f4ng n\u00ean b\u1ecf qua<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/08\/0IEQ2bvvghZB2M5Y9eBolEA7b8utUMMbah5HEMhS2aIGtHr1BwxOoFq_3bTiLGU_EcLVbRdpKKrRrR6mQI8uMVOv-Uj-AA5lxLOeVAQYYQ05_Td1UzHFM6Ml0TTVvmT9YjFq8-iDqnhAbRG7PCz6D08.jpg\" alt=\"C\u00e1c b\u01b0\u1edbc t\u1eadp luy\u1ec7n \u0111\u1ec3 c\u00f3 b\u1eafp tay to\" width=\"696\" height=\"385\"\/><figcaption class=\"wp-element-caption\">Nh\u1eefng \u0111i\u1ec1u l\u01b0u \u00fd khi t\u1eadp luy\u1ec7n (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-s\u1eed-d\u1ee5ng-t\u01b0-th\u1ebf-dung\"><strong>S\u1eed d\u1ee5ng t\u01b0 th\u1ebf \u0111\u00fang<\/strong><\/h3>\n\n\n\n<p>\u0110\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t trong khi t\u1eadp luy\u1ec7n b\u1eafp tay, b\u1ea1n c\u1ea7n s\u1eed d\u1ee5ng t\u01b0 th\u1ebf \u0111\u00fang. Trong c\u00e1c b\u00e0i t\u1eadp curl t\u1ea1, h\u00e3y gi\u1eef tay c\u1ea7m t\u1ea1 n\u1eb1m ngang v\u00e0 \u0111\u01b0a c\u1eb3ng tay v\u1ec1 ph\u00eda tr\u01b0\u1edbc. Trong c\u00e1c b\u00e0i t\u1eadp triceps pushdown, h\u00e3y gi\u1eef tay c\u1ea7m t\u1ea1 \u0111i xu\u1ed1ng th\u1eb3ng v\u00e0 gi\u1eef c\u00e1nh tay g\u1ea7n c\u01a1 th\u1ec3c\u00e0ng t\u1ed1t. H\u00e3y \u0111\u1ea3m b\u1ea3o gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 kh\u00f4ng cho c\u01a1 th\u1ec3 l\u1eafc l\u01b0 khi th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-s\u1eed-d\u1ee5ng-m\u1ee9c-t\u1ea1-phu-h\u1ee3p\"><strong>S\u1eed d\u1ee5ng m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p<\/strong><\/h3>\n\n\n\n<p>B\u1ea1n c\u0169ng c\u1ea7n t\u1eadp luy\u1ec7n v\u1edbi m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p v\u1edbi m\u00ecnh. N\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u, h\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi m\u1ee9c t\u1ea1 nh\u1eb9 v\u00e0 d\u1ea7n d\u1ea7n t\u0103ng d\u1ea7n khi b\u1ea1n \u0111\u00e3 quen v\u1edbi b\u00e0i t\u1eadp. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng v\u00e0 t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp m\u1ed9t c\u00e1ch an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-t\u1eadp-luy\u1ec7n-d\u1ec1u-va-kien-tri\"><strong>T\u1eadp luy\u1ec7n \u0111\u1ec1u v\u00e0 ki\u00ean tr\u00ec<\/strong><\/h3>\n\n\n\n<p>\u0110\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c b\u1eafp tay to, b\u1ea1n c\u1ea7n t\u1eadp luy\u1ec7n \u0111\u1ec1u v\u00e0 ki\u00ean tr\u00ec. H\u00e3y \u0111\u1eb7t m\u1ee5c ti\u00eau v\u00e0 l\u1eadp k\u1ebf ho\u1ea1ch cho t\u1eebng bu\u1ed5i t\u1eadp v\u00e0 t\u1eadp luy\u1ec7n \u00edt nh\u1ea5t 2-3 l\u1ea7n m\u1ed7i tu\u1ea7n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-l\u1eddi-khuyen-cach-t\u1eadp-luy\u1ec7n-d\u1ec3-co-b\u1eafp-tay-to\"><strong>L\u1eddi khuy\u00ean c\u00e1ch t\u1eadp luy\u1ec7n \u0111\u1ec3 c\u00f3 b\u1eafp tay to<\/strong><\/h2>\n\n\n\n<p>Ngo\u00e0i vi\u1ec7c t\u1eadp luy\u1ec7n, b\u1ea1n c\u0169ng c\u1ea7n c\u00f3 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd \u0111\u1ec3 c\u00f3 b\u1eafp tay to. H\u00e3y \u0103n nhi\u1ec1u th\u1ef1c ph\u1ea9m gi\u00e0u protein, carbohydrate v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh. B\u1ea1n c\u0169ng n\u00ean u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc \u0111\u1ec3 gi\u00fap c\u01a1 b\u1eafp ph\u00e1t tri\u1ec3n v\u00e0 ph\u1ee5c h\u1ed3i.<\/p>\n\n\n\n<p>N\u1ebfu b\u1ea1n mu\u1ed1n t\u1eadp luy\u1ec7n b\u1eafp tay hi\u1ec7u qu\u1ea3, h\u00e3y tham gia c\u00e1c l\u1edbp t\u1eadp th\u1ec3 d\u1ee5c ho\u1eb7c thu\u00ea hu\u1ea5n luy\u1ec7n vi\u00ean \u0111\u1ec3 \u0111\u01b0\u1ee3c h\u1ed7 tr\u1ee3 v\u00e0 ch\u1ec9 d\u1eabn \u0111\u00fang k\u1ef9 thu\u1eadt. H\u00e3y lu\u00f4n theo d\u00f5i ti\u1ebfn \u0111\u1ed9 c\u1ee7a m\u00ecnh v\u00e0 kh\u00f4ng qu\u00ean ngh\u1ec9 ng\u01a1i \u0111\u1ee7.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/08\/aWCz_PYuhmomNUQ9sdP4aY56Wp2v4VAQeSlYWlO_yGAJhmC56HHcbb1lXqgtsD2xx_H9iaShd0b_C1EA37Qr_gjLcWZvHXTohU9Zn2Jpn2axGDOnzToxAx8q93Aysm7TrTuqflEbdzYMcrBC3QSURwY.jpg\" alt=\"C\u00e1c b\u01b0\u1edbc t\u1eadp luy\u1ec7n \u0111\u1ec3 c\u00f3 b\u1eafp tay to\" width=\"696\" height=\"522\"\/><figcaption class=\"wp-element-caption\">Khi t\u1eadp luy\u1ec7n c\u1ea7n k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-cau-h\u1ecfi-th\u01b0\u1eddng-g\u1eb7p\"><strong>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/strong><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1693198608888\"><strong class=\"schema-faq-question\"><strong>T\u00f4i c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n b\u1eafp tay h\u00e0ng ng\u00e0y kh\u00f4ng?<\/strong><\/strong> <p class=\"schema-faq-answer\">Kh\u00f4ng n\u00ean t\u1eadp luy\u1ec7n b\u1eafp tay h\u00e0ng ng\u00e0y v\u00ec c\u01a1 b\u1eafp c\u1ea7n th\u1eddi gian \u0111\u1ec3 ph\u1ee5c h\u1ed3i sau m\u1ed7i bu\u1ed5i t\u1eadp. H\u00e3y \u0111\u1ec3 cho c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i \u00edt nh\u1ea5t m\u1ed9t ng\u00e0y gi\u1eefa c\u00e1c bu\u1ed5i t\u1eadp.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1693198617079\"><strong class=\"schema-faq-question\"><strong>T\u00f4i n\u00ean s\u1eed d\u1ee5ng t\u1ea1 hay m\u00e1y t\u1eadp khi t\u1eadp luy\u1ec7n b\u1eafp tay?<\/strong><\/strong> <p class=\"schema-faq-answer\">C\u1ea3 hai ph\u01b0\u01a1ng ph\u00e1p \u0111\u1ec1u c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 t\u1eadp luy\u1ec7n b\u1eafp tay. Tuy nhi\u00ean, s\u1eed d\u1ee5ng t\u1ea1 s\u1ebd gi\u00fap t\u0103ng c\u01b0\u1eddng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp h\u01a1n.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1693198628363\"><strong class=\"schema-faq-question\"><strong>T\u00f4i c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n b\u1eafp tay v\u00e0o bu\u1ed5i t\u1ed1i kh\u00f4ng?<\/strong><\/strong> <p class=\"schema-faq-answer\">B\u1ea1n c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n b\u1eafp tay v\u00e0o b\u1ea5t k\u1ef3 th\u1eddi gian n\u00e0o trong ng\u00e0y. Tuy nhi\u00ean, h\u00e3y tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 tr\u1ec5 v\u00e0o bu\u1ed5i t\u1ed1i v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n.<\/p> <\/div> <\/div>\n\n\n\n<p>Qua b\u00e0i vi\u1ebft tr\u00ean,&nbsp;<a href=\"http:\/\/tiki.vn\/\">Tiki<\/a>&nbsp;mu\u1ed1n chia s\u1ebb \u0111\u1ebfn b\u1ea1n <strong>c\u00e1ch t\u1eadp luy\u1ec7n \u0111\u1ec3 c\u00f3 b\u1eafp tay to<\/strong> v\u00e0 nh\u1eefng l\u01b0u \u00fd khi t\u1eadp luy\u1ec7n \u0111\u1ec3 kh\u00f4ng b\u1ecb ch\u1ea5n th\u01b0\u01a1ng. \u0110\u1eebng qu\u00ean theo d\u00f5i Tiki Blog \u0111\u1ec3 kh\u00f4ng b\u1ecf l\u1ee1 c\u00e1c b\u00e0i vi\u1ebft b\u1ed5 \u00edch kh\u00e1c.<\/p>\n\n\n\n<p><strong>&gt;&gt; Xem th\u00eam:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/tiki.vn\/blog\/cac-tu-the-yoga-dep\/\">B\u1eadt m\u00ed c\u00e1c t\u01b0 th\u1ebf yoga \u0111\u1eb9p cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/tiki.vn\/blog\/nhay-day-1000-cai-giam-bao-nhieu-calo\/\">Nh\u1ea3y d\u00e2y 1000 c\u00e1i gi\u1ea3m bao nhi\u00eau calo, b\u1ea1n \u0111\u00e3 bi\u1ebft ch\u01b0a?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/tiki.vn\/blog\/tap-mong\/\">B\u1eadt m\u00ed 4 b\u00e0i t\u1eadp m\u00f4ng \u0111\u01a1n gi\u1ea3n, mang l\u1ea1i hi\u1ec7u qu\u1ea3 nhanh ch\u00f3ng<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n c\u00f3 mu\u1ed1n c\u00f3 b\u1eafp tay to v\u00e0 kh\u1ecfe m\u1ea1nh? N\u1ebfu c\u00f3, th\u00ec b\u1ea1n \u0111\u00e3 \u0111\u1ebfn \u0111\u00fang b\u00e0i vi\u1ebft! Trong b\u00e0i vi\u1ebft n\u00e0y, Tiki Blog s\u1ebd chia s\u1ebb v\u1edbi b\u1ea1n m\u1ed9t s\u1ed1 c\u00e1ch t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u00f3 b\u1eafp tay to. &gt;&gt; Xem th\u00eam: T\u1ed5ng quan c\u00e1ch t\u1eadp luy\u1ec7n \u0111\u1ec3 c\u00f3 b\u1eafp tay to [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":52576,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[40,820],"tags":[],"class_list":{"0":"post-52569","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bai-tap","8":"category-suc-khoe"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.7 (Yoast SEO v20.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>C\u00e1ch t\u1eadp luy\u1ec7n \u0111\u1ec3 c\u00f3 b\u1eafp tay to hi\u1ec7u qu\u1ea3 nh\u1ea5t | TIKI<\/title>\n<meta name=\"description\" content=\"S\u1edf h\u1eefu m\u1ed9t \u0111\u00f4i tay to t\u1ef1 tin h\u01a1n v\u1ec1 v\u1ebb ngo\u00e0i c\u1ee7a m\u00ecnh. Tham kh\u1ea3o c\u00e1c b\u00e0i t\u1eadp h\u1ed7 tr\u1ee3 t\u1eadp luy\u1ec7n \u0111\u1ec3 c\u00f3 b\u1eafp tay to hi\u1ec7u qu\u1ea3 nh\u1ea5t.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tiki.vn\/blog\/cach-tap-luyen-de-co-bap-tay-to\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00e1ch t\u1eadp luy\u1ec7n \u0111\u1ec3 c\u00f3 b\u1eafp tay to hi\u1ec7u qu\u1ea3 nh\u1ea5t\" \/>\n<meta property=\"og:description\" content=\"S\u1edf h\u1eefu m\u1ed9t \u0111\u00f4i tay to t\u1ef1 tin h\u01a1n v\u1ec1 v\u1ebb ngo\u00e0i c\u1ee7a m\u00ecnh. 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