{"id":71992,"date":"2023-11-29T12:03:02","date_gmt":"2023-11-29T05:03:02","guid":{"rendered":"https:\/\/tiki.vn\/blog\/?p=71992"},"modified":"2024-04-04T19:04:20","modified_gmt":"2024-04-04T12:04:20","slug":"cac-nhom-co-tap-gym","status":"publish","type":"post","link":"https:\/\/tiki.vn\/blog\/cac-nhom-co-tap-gym\/","title":{"rendered":"Ph\u00e2n bi\u1ec7t c\u00e1c nh\u00f3m c\u01a1 t\u1eadp gym \u0111\u1ec3 t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3"},"content":{"rendered":"\n<p><em>C\u01a1 th\u1ec3 con ng\u01b0\u1eddi \u0111\u01b0\u1ee3c c\u1ea5u t\u1ea1o b\u1edfi nhi\u1ec1u nh\u00f3m c\u01a1 kh\u00e1c nhau, m\u1ed7i nh\u00f3m c\u01a1 \u0111\u1ec1u c\u00f3 vai tr\u00f2 v\u00e0 ch\u1ee9c n\u0103ng ri\u00eang. \u0110\u1ec3 t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3, b\u1ea1n c\u1ea7n ph\u1ea3i bi\u1ebft c\u00e1ch ch\u1ecdn l\u1ef1a c\u00e1c b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng nh\u00f3m c\u01a1. <\/em><a href=\"https:\/\/tiki.vn\/blog\/\"><em>Tiki Blog<\/em><\/a><em> s\u1ebd gi\u1edbi thi\u1ec7u cho b\u1ea1n c\u00e1c nh\u00f3m c\u01a1 tr\u00ean t\u1eadp gym tr\u00ean c\u01a1 th\u1ec3 v\u00e0 c\u00e1ch t\u1eadp luy\u1ec7n t\u1ed1i \u01b0u cho ch\u00fang. H\u00e3y theo d\u00f5i b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y nh\u00e9!<\/em><\/p>\n\n\n\n<p><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/tiki.vn\/blog\/deadlift-dung-cach\/\">Deadlift l\u00e0 g\u00ec? H\u01b0\u1edbng d\u1eabn t\u1eadp deadlift \u0111\u00fang c\u00e1ch v\u00e0 hi\u1ec7u qu\u1ea3<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/tiki.vn\/blog\/cardio-la-gi\/\">Cardio l\u00e0 g\u00ec? C\u00e1c b\u00e0i t\u1eadp cardio gi\u1ea3m c\u00e2n t\u1ea1i nh\u00e0<\/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-1-nhom-c\u01a1-c\u1ed5-neck-1-trong-cac-nhom-c\u01a1-t\u1eadp-gym\"><strong>1. Nh\u00f3m c\u01a1 c\u1ed5 (Neck) &#8211; 1 trong c\u00e1c nh\u00f3m c\u01a1 t\u1eadp gym<\/strong><\/h2>\n\n\n\n<p>N\u1eb1m \u1edf ph\u1ea7n c\u1ed5 c\u1ee7a ch\u00fang ta, c\u01a1 c\u1ed5 l\u00e0 m\u1ed9t trong c\u00e1c nh\u00f3m c\u01a1 t\u1eadp gym kh\u00e1 nh\u1ecf v\u00e0 d\u1ec5 b\u1ecb l\u00e3ng qu\u00ean khi t\u1eadp luy\u1ec7n. C\u01a1 c\u1ed5 g\u1ed3m c\u00f3 nhi\u1ec1u nh\u00f3m c\u01a1 nh\u1ecf kh\u00e1c nhau, ch\u1eb3ng h\u1ea1n nh\u01b0: Sternohyoid, Sternothyroid, Omohyoid, Thyrohyoid. C\u00e1c nh\u00f3m c\u01a1 n\u00e0y c\u00f3 ch\u1ee9c n\u0103ng gi\u00fap di chuy\u1ec3n v\u00e0 \u1ed5n \u0111\u1ecbnh c\u00e1c x\u01b0\u01a1ng s\u1ecd, thanh qu\u1ea3n v\u00e0 kh\u1edbp vai. C\u01a1 c\u1ed5 c\u0169ng c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c h\u1ed7 tr\u1ee3 h\u00f4 h\u1ea5p, nu\u1ed1t v\u00e0 n\u00f3i.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"653\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-co-1024x653.jpg\" alt=\"nh\u00f3m c\u01a1 c\u1ed5\" class=\"wp-image-71994\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-co-1024x653.jpg 1024w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-co-300x191.jpg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-co-768x489.jpg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-co-696x444.jpg 696w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-co-1068x681.jpg 1068w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-co.jpg 1136w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Nh\u00f3m c\u01a1 c\u1ed5 th\u01b0\u1eddng nh\u1ecf v\u00e0 d\u1ec5 b\u1ecb l\u00e3ng qu\u00ean (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n<div class='tiki-product-slider' data-query='q=d%E1%BB%A5ng%20c%E1%BB%A5%20t%E1%BA%ADp%20th%E1%BB%83%20h%C3%ACnh&limit=24' data-title='\u0110\u1eb7t mua ngay d\u1ee5ng c\u1ee5 t\u1eadp th\u1ec3 h\u00ecnh ch\u1ea5t l\u01b0\u1ee3ng t\u1ea1i Tiki'><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-2-nhom-c\u01a1-vai-shoulders-ho\u1eb7c-deltoid\"><strong>2. Nh\u00f3m c\u01a1 vai &#8211; shoulders ho\u1eb7c Deltoid<\/strong><\/h2>\n\n\n\n<p>C\u01a1 vai l\u00e0 m\u1ed9t nh\u00f3m c\u01a1 r\u1ea5t quan tr\u1ecdng tr\u00ean c\u01a1 th\u1ec3, n\u1eb1m \u1edf hai b\u00ean vai c\u1ee7a ch\u00fang ta. C\u01a1 vai gi\u00fap ch\u00fang ta di chuy\u1ec3n v\u00e0 xoay c\u00e1c kh\u1edbp vai c\u0169ng nh\u01b0 n\u00e2ng cao s\u1ee9c m\u1ea1nh v\u00e0 th\u1ea9m m\u1ef9 cho c\u01a1 th\u1ec3. Khi t\u1eadp luy\u1ec7n, b\u1ea1n c\u1ea7n ph\u1ea3i ch\u00fa \u00fd \u0111\u1ebfn c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp, t\u01b0 th\u1ebf t\u1eadp v\u00e0 th\u1eddi gian ngh\u1ec9 ng\u01a1i cho c\u01a1 vai \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng v\u00e0 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 cao nh\u1ea5t. C\u01a1 vai g\u1ed3m c\u00f3 ba nh\u00f3m c\u01a1 nh\u1ecf l\u00e0: c\u01a1 vai gi\u1eefa hay c\u01a1 vai ngo\u00e0i (Lateral fibers), c\u01a1 vai tr\u01b0\u1edbc (Anterior fibers) v\u00e0 c\u01a1 vai sau (Posterior fibers).<\/p>\n\n\n\n<p><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/tiki.vn\/blog\/jumping-jacks\/\">Jumping jacks l\u00e0 g\u00ec? N\u00ean luy\u1ec7n t\u1eadp nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 nhanh ch\u00f3ng?<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-vai-1024x576.jpg\" alt=\"nh\u00f3m c\u01a1 vai\" class=\"wp-image-71995\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-vai-1024x576.jpg 1024w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-vai-300x169.jpg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-vai-768x432.jpg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-vai-696x392.jpg 696w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-vai-1068x601.jpg 1068w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-vai.jpg 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">C\u01a1 vai l\u00e0 m\u1ed9t nh\u00f3m c\u01a1 r\u1ea5t quan tr\u1ecdng tr\u00ean c\u01a1 th\u1ec3 (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-nhom-c\u01a1-tay-tr\u01b0\u1edbc-biceps\"><strong>3. Nh\u00f3m c\u01a1 tay tr\u01b0\u1edbc &#8211; Biceps<\/strong><\/h2>\n\n\n\n<p>C\u01a1 tay tr\u01b0\u1edbc hay c\u00f2n g\u1ecdi l\u00e0 c\u01a1 nh\u1ecb \u0111\u1ea7u, c\u01a1 chu\u1ed9t hay Biceps trong <a href=\"https:\/\/tiki.vn\/blog\/sach-tieng-anh\/\">ti\u1ebfng Anh<\/a>, l\u00e0 m\u1ed9t nh\u00f3m c\u01a1 r\u1ea5t quan tr\u1ecdng tr\u00ean c\u01a1 th\u1ec3. C\u01a1 tay tr\u01b0\u1edbc gi\u00fap t\u1ea1o n\u00ean v\u1ebb \u0111\u1eb9p v\u00e0 s\u1ee9c m\u1ea1nh cho ph\u1ea7n tay v\u00e0 vai, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf nam gi\u1edbi. Khi t\u1eadp luy\u1ec7n, b\u1ea1n c\u1ea7n ph\u1ea3i ch\u1ecdn l\u1ef1a c\u00e1c b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p v\u00e0 \u0111i\u1ec1u ch\u1ec9nh c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp <a href=\"https:\/\/tiki.vn\/ta-tay-ta-mieng\/c3323\">t\u1ea1<\/a> cho c\u01a1 tay tr\u01b0\u1edbc \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 t\u1ed1t nh\u1ea5t. C\u01a1 tay tr\u01b0\u1edbc bao g\u1ed3m 3 nh\u00f3m c\u01a1 nh\u1ecf l\u00e0: c\u01a1 tay tr\u01b0\u1edbc ngo\u00e0i (Brachialis) , c\u01a1 long head v\u00e0 short head &#8211; hai nh\u00f3m c\u01a1 n\u1eb1m \u1edf hai b\u00ean c\u1ee7a c\u01a1 tay tr\u01b0\u1edbc.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"484\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-vai-truoc.jpg\" alt=\"nh\u00f3m c\u01a1 tay tr\u01b0\u1edbc\" class=\"wp-image-71996\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-vai-truoc.jpg 600w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-vai-truoc-300x242.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">C\u01a1 tay tr\u01b0\u1edbc hay c\u00f2n g\u1ecdi l\u00e0 c\u01a1 nh\u1ecb \u0111\u1ea7u, c\u01a1 chu\u1ed9t hay Biceps trong ti\u1ebfng Anh (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-4-nhom-c\u01a1-tay-sau-triceps\"><strong>4. Nh\u00f3m c\u01a1 tay sau &#8211; Triceps<\/strong><\/h2>\n\n\n\n<p>C\u01a1 tay sau, hay c\u00f2n g\u1ecdi l\u00e0 c\u01a1 tam \u0111\u1ea7u, c\u01a1 ba c\u00e0ng, hay Triceps trong ti\u1ebfng Anh, l\u00e0 m\u1ed9t nh\u00f3m c\u01a1 quan tr\u1ecdng tr\u00ean c\u01a1 th\u1ec3. C\u01a1 tay sau n\u1eb1m \u1edf ph\u00eda sau c\u1ee7a c\u00e1nh tay v\u00e0 gi\u00fap ch\u00fang ta du\u1ed7i v\u00e0 co c\u00e1c kh\u1edbp tay. C\u01a1 tay sau c\u0169ng l\u00e0m cho ph\u1ea7n tay tr\u1edf n\u00ean s\u0103n ch\u1eafc v\u00e0 \u0111\u1eb9p m\u1eaft, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf nam gi\u1edbi. Khi t\u1eadp luy\u1ec7n, b\u1ea1n c\u1ea7n ph\u1ea3i ch\u00fa \u00fd \u0111\u1ebfn c\u00e1c b\u00e0i t\u1eadp v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp cho c\u01a1 tay sau \u0111\u1ec3 k\u00edch th\u00edch s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a c\u01a1 v\u00e0 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng. C\u01a1 tay sau g\u1ed3m c\u00f3 3 nh\u00f3m c\u01a1 nh\u1ecf l\u00e0: c\u01a1 tam \u0111\u1ea7u d\u00e0i (Long head) &#8211; l\u00e0 ph\u1ea7n c\u01a1 l\u1edbn nh\u1ea5t trong nh\u00f3m c\u01a1 tay sau; c\u01a1 tam \u0111\u1ea7u trung (Medial head) &#8211; n\u1eb1m s\u00e1t v\u1edbi c\u01a1 th\u1ec3; v\u00e0 c\u01a1 tam \u0111\u1ea7u ng\u1eafn (Lateral head) &#8211; n\u1eb1m xa h\u01a1n v\u1edbi c\u01a1 th\u1ec3.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"968\" height=\"856\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-tay-sau.jpg\" alt=\"nh\u00f3m c\u01a1 tay sau\" class=\"wp-image-71997\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-tay-sau.jpg 968w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-tay-sau-300x265.jpg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-tay-sau-768x679.jpg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-tay-sau-696x615.jpg 696w\" sizes=\"auto, (max-width: 968px) 100vw, 968px\" \/><figcaption class=\"wp-element-caption\">C\u01a1 tay sau c\u0169ng l\u00e0m cho ph\u1ea7n tay tr\u1edf n\u00ean s\u0103n ch\u1eafc v\u00e0 \u0111\u1eb9p m\u1eaft, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf nam gi\u1edbi (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<p><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/tiki.vn\/blog\/kickfit\/\">Kickfit l\u00e0 g\u00ec? Nh\u1eefng \u0111i\u1ec1u c\u1ea7n bi\u1ebft khi t\u1eadp kickfit<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-5-nhom-c\u1eb3ng-tay-forearms\"><strong>5. Nh\u00f3m c\u1eb3ng tay &#8211; Forearms<\/strong><\/h2>\n\n\n\n<p>C\u1eb3ng tay l\u00e0 m\u1ed9t b\u1ed9 ph\u1eadn c\u01a1 b\u1eafp quan tr\u1ecdng c\u1ee7a c\u01a1 th\u1ec3 ng\u01b0\u1eddi, gi\u00fap ch\u00fang ta th\u1ef1c hi\u1ec7n nhi\u1ec1u ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u00e0 sinh ho\u1ea1t h\u1eb1ng ng\u00e0y. C\u1eb3ng tay bao g\u1ed3m c\u00e1c c\u01a1 n\u1ed1i t\u1eeb c\u1ed5 tay \u0111\u1ebfn b\u00e0n tay, \u0111i\u1ec1u khi\u1ec3n c\u00e1c chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a chi tay. C\u00f3 ba nh\u00f3m c\u01a1 ch\u00ednh trong c\u1eb3ng tay l\u00e0: Brachioradialis n\u1eb1m h\u01b0\u1edbng v\u1ec1 l\u00f2ng b\u00e0n tay, v\u1ecb tr\u00ed ph\u00eda trong c\u1eb3ng tay; Flexor Carpi Ulnaris n\u1eb1m ngay ng\u00f3n tay c\u00e1i v\u00e0 Extensor Carpi Ulnaris \u1edf b\u00ean ngo\u00e0i c\u1eb3ng tay.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"545\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-cang-tay-1024x545.jpg\" alt=\"nh\u00f3m c\u01a1 c\u1eb3ng tay\" class=\"wp-image-71998\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-cang-tay-1024x545.jpg 1024w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-cang-tay-300x160.jpg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-cang-tay-768x409.jpg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-cang-tay-696x371.jpg 696w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-cang-tay-1068x569.jpg 1068w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-cang-tay.jpg 1283w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">C\u1eb3ng tay l\u00e0 m\u1ed9t b\u1ed9 ph\u1eadn c\u01a1 b\u1eafp quan tr\u1ecdng c\u1ee7a c\u01a1 th\u1ec3 ng\u01b0\u1eddi (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-6-nhom-c\u01a1-l\u01b0ng-backs\"><strong>6. Nh\u00f3m c\u01a1 l\u01b0ng &#8211; Backs<\/strong><\/h2>\n\n\n\n<p>C\u01a1 l\u01b0ng l\u00e0 b\u1ed9 ph\u1eadn c\u01a1 b\u1eafp l\u1edbn nh\u1ea5t tr\u00ean c\u01a1 th\u1ec3 ng\u01b0\u1eddi, g\u1ed3m nhi\u1ec1u c\u01a1 nh\u1ecf x\u1ebfp l\u1edbp l\u00ean nhau theo c\u00e1ch ph\u1ee9c t\u1ea1p. C\u00f3 b\u1ed1n nh\u00f3m c\u01a1 ch\u1ee7 y\u1ebfu trong c\u01a1 l\u01b0ng l\u00e0 c\u01a1 c\u1ea7u vai (Trap), c\u01a1 x\u00f4 (Lat), c\u01a1 l\u01b0ng gi\u1eefa (Middle Back), c\u01a1 l\u01b0ng d\u01b0\u1edbi (Lower back)<\/p>\n\n\n\n<p><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/tiki.vn\/blog\/giam-mo-toan-than\/\">15 C\u00e1ch gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n hi\u1ec7u qu\u1ea3, nhanh ch\u00f3ng t\u1ea1i nh\u00e0&nbsp;<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-lung.jpg\" alt=\"nh\u00f3m c\u01a1 l\u01b0ng\" class=\"wp-image-71999\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-lung.jpg 1000w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-lung-300x300.jpg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-lung-150x150.jpg 150w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-lung-768x768.jpg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-lung-696x696.jpg 696w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\">C\u01a1 l\u01b0ng l\u00e0 b\u1ed9 ph\u1eadn c\u01a1 b\u1eafp l\u1edbn nh\u1ea5t tr\u00ean c\u01a1 th\u1ec3 (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-7-nhom-c\u01a1-ng\u1ef1c-chest\"><strong>7. Nh\u00f3m c\u01a1 ng\u1ef1c &#8211; Chest<\/strong><\/h2>\n\n\n\n<p>C\u01a1 ng\u1ef1c l\u00e0 m\u1ed9t trong c\u00e1c nh\u00f3m c\u01a1 t\u1eadp gym quan tr\u1ecdng tr\u00ean c\u01a1 th\u1ec3 ng\u01b0\u1eddi, c\u1ea7n \u0111\u01b0\u1ee3c ch\u00fa \u00fd khi t\u1eadp luy\u1ec7n. C\u01a1 ng\u1ef1c g\u1ed3m hai nh\u00f3m c\u01a1 \u0111\u1ed1i x\u1ee9ng \u1edf hai b\u00ean ng\u1ef1c. M\u1ed7i nh\u00f3m c\u01a1 l\u1ea1i chia th\u00e0nh c\u01a1 ng\u1ef1c tr\u00ean v\u00e0 c\u01a1 ng\u1ef1c d\u01b0\u1edbi. C\u00e1c c\u01a1 n\u00e0y \u0111\u1ec1u c\u00f3 vai tr\u00f2 trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u01b0\u1eddng ng\u00e0y hay <a href=\"https:\/\/tiki.vn\/the-thao-da-ngoai\/c1975\">th\u1ec3 thao<\/a> c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-nguc.jpg\" alt=\"nh\u00f3m c\u01a1 ng\u1ef1c\" class=\"wp-image-72000\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-nguc.jpg 1000w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-nguc-300x300.jpg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-nguc-150x150.jpg 150w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-nguc-768x768.jpg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-nguc-696x696.jpg 696w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\">C\u01a1 ng\u1ef1c kh\u00e1 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi c\u01a1 th\u1ec3 (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-8-nhom-c\u01a1-b\u1ee5ng-abs\"><strong>8. Nh\u00f3m c\u01a1 b\u1ee5ng &#8211; Abs<\/strong><\/h2>\n\n\n\n<p>C\u01a1 b\u1ee5ng l\u00e0 m\u1ed9t nh\u00f3m c\u01a1 b\u1eafp quan tr\u1ecdng trong th\u1ec3 h\u00ecnh, \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi t\u1eadp luy\u1ec7n ch\u0103m ch\u1ec9. \u0110\u00e2y l\u00e0 nh\u00f3m c\u01a1 g\u1ed3m nhi\u1ec1u c\u01a1 nh\u1ecf n\u1eb1m \u1edf v\u00f9ng b\u1ee5ng, t\u1ea1o n\u00ean h\u00ecnh d\u00e1ng \u0111\u1eb9p cho c\u01a1 th\u1ec3. C\u00f3 ba nh\u00f3m c\u01a1 ch\u1ee7 y\u1ebfu trong c\u01a1 b\u1ee5ng l\u00e0: C\u01a1 m\u00fai b\u1ee5ng (six pack) l\u00e0 nh\u00f3m c\u01a1 n\u1ed5i b\u1eadt nh\u1ea5t, g\u1ed3m s\u00e1u ho\u1eb7c t\u00e1m m\u00fai b\u1ee5ng s\u0103n ch\u1eafc, l\u00e0 m\u1ee5c ti\u00eau c\u1ee7a nhi\u1ec1u ch\u00e0ng trai. C\u00e1c m\u00fai b\u1ee5ng \u0111\u01b0\u1ee3c t\u1ea1o ra b\u1edfi hai c\u01a1 l\u1edbn l\u00e0 Rectus Abdominis (\u1edf ph\u00eda tr\u00ean) v\u00e0 Tendinous Inscriptions (\u1edf ph\u00eda d\u01b0\u1edbi). C\u01a1 li\u00ean s\u01b0\u1eddn l\u00e0 hai nh\u00f3m c\u01a1 d\u00e0i n\u1eb1m hai b\u00ean s\u01b0\u1eddn, \u00f4m l\u1ea5y c\u00e1c m\u00fai b\u1ee5ng b\u00ean trong. C\u01a1 li\u00ean s\u01b0\u1eddn g\u1ed3m Serratus Anterior v\u00e0 External Oblique.<\/p>\n\n\n\n<p><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong> <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 size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"898\" height=\"499\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-bung-1.jpg\" alt=\"nh\u00f3m c\u01a1 b\u1ee5ng\" class=\"wp-image-72004\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-bung-1.jpg 898w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-bung-1-300x167.jpg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-bung-1-768x427.jpg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-bung-1-696x387.jpg 696w\" sizes=\"auto, (max-width: 898px) 100vw, 898px\" \/><figcaption class=\"wp-element-caption\">T\u1eadp luy\u1ec7n c\u01a1 b\u1ee5ng th\u01b0\u1eddng l\u00e0 m\u1ed1i quan t\u00e2m h\u00e0ng \u0111\u1ea7u c\u1ee7a nam gi\u1edbi (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-9-nhom-c\u01a1-dui-thigh-glutes-quads-va-hamstring\"><strong>9. Nh\u00f3m c\u01a1 \u0111\u00f9i &#8211; Thigh (Glutes, Quads, v\u00e0 Hamstring)<\/strong><\/h2>\n\n\n\n<p>C\u01a1 \u0111\u00f9i l\u00e0 m\u1ed9t nh\u00f3m c\u01a1 b\u1eafp to v\u00e0 m\u1ea1nh tr\u00ean c\u01a1 th\u1ec3 ng\u01b0\u1eddi, c\u1ea7n \u0111\u01b0\u1ee3c quan t\u00e2m khi t\u1eadp luy\u1ec7n. C\u01a1 \u0111\u00f9i kh\u00f4ng ch\u1ec9 n\u1eb1m \u1edf ph\u1ea7n \u0111\u00f9i, m\u00e0 c\u00f2n bao g\u1ed3m c\u1ea3 c\u01a1 m\u00f4ng, c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc v\u00e0 c\u01a1 \u0111\u00f9i sau. C\u00e1c c\u01a1 n\u00e0y \u0111\u1ec1u tham gia v\u00e0o c\u00e1c chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a ch\u00e2n v\u00e0 h\u00f4ng. C\u00f3 b\u1ed1n nh\u00f3m c\u01a1 ch\u00ednh trong c\u01a1 \u0111\u00f9i l\u00e0 c\u01a1 m\u00f4ng (glutes), c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc (Quads), c\u01a1 \u0111\u00f9i sau (Hamstring), c\u01a1 \u0111\u00f9i trong (Adductor).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-dui-1024x1024.jpg\" alt=\"nh\u00f3m c\u01a1 \u0111\u00f9i\" class=\"wp-image-72001\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-dui-1024x1024.jpg 1024w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-dui-300x300.jpg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-dui-150x150.jpg 150w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-dui-768x768.jpg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-dui-1536x1536.jpg 1536w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-dui-2048x2048.jpg 2048w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-dui-696x696.jpg 696w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-dui-1068x1068.jpg 1068w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-dui-1920x1920.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">C\u01a1 \u0111\u00f9i l\u00e0 m\u1ed9t nh\u00f3m c\u01a1 b\u1eafp to v\u00e0 m\u1ea1nh (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-10-nhom-c\u01a1-b\u1eafp-chan-calves-hay-calf\"><strong>10. Nh\u00f3m c\u01a1 b\u1eafp ch\u00e2n &#8211; Calves Hay Calf<\/strong><\/h2>\n\n\n\n<p>C\u01a1 b\u1eafp ch\u00e2n l\u00e0 m\u1ed9t trong nh\u1eefng nh\u00f3m c\u01a1 quan tr\u1ecdng nh\u1ea5t c\u1ee7a c\u01a1 th\u1ec3, gi\u00fap ch\u00fang ta di chuy\u1ec3n v\u00e0 duy tr\u00ec th\u0103ng b\u1eb1ng. C\u01a1 b\u1eafp ch\u00e2n g\u1ed3m c\u00f3 ba nh\u00f3m c\u01a1 ch\u00ednh: c\u01a1 b\u1eafp b\u1eafp ch\u00e2n (hay c\u00f2n g\u1ecdi l\u00e0 Gastrocnemius), n\u1eb1m \u1edf ph\u00eda sau v\u00e0 trong c\u1ee7a ch\u00e2n; c\u01a1 b\u1eafp b\u00ean ngo\u00e0i ch\u00e2n (hay c\u00f2n g\u1ecdi l\u00e0 Peroneus), n\u1eb1m \u1edf ph\u00eda ngo\u00e0i v\u00e0 d\u01b0\u1edbi c\u1ee7a ch\u00e2n; v\u00e0 c\u01a1 b\u1eafp tr\u01b0\u1edbc ch\u00e2n (hay c\u00f2n g\u1ecdi l\u00e0 Tibialis anterior), n\u1eb1m \u1edf ph\u00eda tr\u01b0\u1edbc v\u00e0 tr\u00ean c\u1ee7a ch\u00e2n.<\/p>\n\n\n\n<p><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/tiki.vn\/blog\/sexy-dance\/\">Sexy dance l\u00e0 g\u00ec? Nh\u1eefng t\u00e1c d\u1ee5ng c\u1ee7a h\u1ecdc nh\u1ea3y dance hi\u1ec7n nay<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-bap-chan-1024x1024.jpg\" alt=\"nh\u00f3m c\u01a1 b\u1eafp ch\u00e2n\" class=\"wp-image-72002\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-bap-chan.jpg 1024w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-bap-chan-300x300.jpg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-bap-chan-150x150.jpg 150w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-bap-chan-768x768.jpg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/10\/nhom-co-bap-chan-696x696.jpg 696w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">C\u01a1 b\u1eafp ch\u00e2n gi\u00fap ch\u00fang ta di chuy\u1ec3n v\u00e0 duy tr\u00ec th\u0103ng b\u1eb1ng (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<p><a href=\"https:\/\/tiki.vn\">Tiki<\/a> v\u1eeba gi\u00fap b\u1ea1n ph\u00e2n bi\u1ec7t c\u00e1c nh\u00f3m c\u01a1 t\u1eadp gym ph\u1ed5 bi\u1ebfn. B\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng ch\u1ebf \u0111\u1ed9 luy\u1ec7n t\u1eadp v\u1edbi t\u1eebng nh\u00f3m c\u01a1 sao cho ph\u00f9 h\u1ee3p nh\u1ea5t \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 hi\u1ec7u qu\u1ea3. Tiki ch\u00fac b\u1ea1n s\u1edbm \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u00f3c d\u00e1ng nh\u01b0 \u00fd.<\/p>\n\n\n\n<p><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\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\n\n\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\/granola-la-gi\/\">Granola l\u00e0 g\u00ec? L\u1ee3i \u00edch v\u00e0 nh\u1eefng l\u01b0u \u00fd quan tr\u1ecdng khi s\u1eed d\u1ee5ng<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>C\u01a1 th\u1ec3 con ng\u01b0\u1eddi \u0111\u01b0\u1ee3c c\u1ea5u t\u1ea1o b\u1edfi nhi\u1ec1u nh\u00f3m c\u01a1 kh\u00e1c nhau, m\u1ed7i nh\u00f3m c\u01a1 \u0111\u1ec1u c\u00f3 vai tr\u00f2 v\u00e0 ch\u1ee9c n\u0103ng ri\u00eang. \u0110\u1ec3 t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3, b\u1ea1n c\u1ea7n ph\u1ea3i bi\u1ebft c\u00e1ch ch\u1ecdn l\u1ef1a c\u00e1c b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng nh\u00f3m c\u01a1. Tiki Blog s\u1ebd gi\u1edbi thi\u1ec7u cho b\u1ea1n c\u00e1c nh\u00f3m c\u01a1 [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":71993,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[42,820],"tags":[],"class_list":{"0":"post-71992","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cach-giam-can","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>Ph\u00e2n Bi\u1ec7t C\u00e1c Nh\u00f3m C\u01a1 T\u1eadp Gym \u0110\u1ec3 T\u1eadp Luy\u1ec7n Hi\u1ec7u Qu\u1ea3 | TIKI<\/title>\n<meta name=\"description\" content=\"C\u00f3 bao nhi\u00eau nh\u00f3m c\u01a1 t\u1eadp gym ch\u00ednh? C\u00e1c nh\u00f3m c\u01a1 c\u00f3 n\u00ean t\u1eadp c\u00f9ng nhau? 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