{"id":931,"date":"2025-11-17T23:49:32","date_gmt":"2025-11-17T23:49:32","guid":{"rendered":"https:\/\/growhome.vn\/?p=931"},"modified":"2025-11-24T23:59:40","modified_gmt":"2025-11-24T23:59:40","slug":"%f0%9f%8f%8b%ef%b8%8f-ii-giao-an-chi-tiet-1-tuan-tap-ngoai-cong-vien","status":"publish","type":"post","link":"https:\/\/growhome.vn\/?p=931","title":{"rendered":"\ud83c\udfcb\ufe0f II. GI\u00c1O \u00c1N CHI TI\u1ebeT \u2013 1 TU\u1ea6N (T\u1eacP NGO\u00c0I C\u00d4NG VI\u00caN)"},"content":{"rendered":"
\n\t\t\t\t\t\n\t\t\t\t\t\t\"Fb-Button\"\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>
<\/fb:like><\/div><\/div>\n

\ud83d\udcaa I. M\u1ee4C TI\u00caU & NGUY\u00caN T\u1eaeC<\/h1>\n\n\n\n
    \n
  • T\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp to\u00e0n th\u00e2n<\/strong><\/li>\n\n\n\n
  • T\u0103ng c\u01a1 x\u00f4 \u2013 l\u01b0ng \u2013 tay tr\u01b0\u1edbc<\/strong> (qua h\u00edt x\u00e0)<\/li>\n\n\n\n
  • T\u0103ng ng\u1ef1c \u2013 tay sau \u2013 vai<\/strong> (qua ch\u1ed1ng \u0111\u1ea9y)<\/li>\n\n\n\n
  • T\u0103ng b\u1ee5ng \u2013 core<\/strong> (plank + g\u1eadp b\u1ee5ng)<\/li>\n\n\n\n
  • T\u0103ng \u0111\u00f9i \u2013 m\u00f4ng<\/strong> (squat)<\/li>\n\n\n\n
  • T\u0103ng s\u1ee9c b\u1ec1n tim ph\u1ed5i<\/strong> (ch\u1ea1y b\u1ed9)<\/li>\n\n\n\n
  • Gi\u1eef tinh th\u1ea7n th\u01b0 gi\u00e3n, d\u1ebbo dai<\/strong> (th\u00e1i c\u1ef1c quy\u1ec1n)<\/li>\n<\/ul>\n\n\n\n

    \u2733\ufe0f M\u1ed7i bu\u1ed5i t\u1eadp kho\u1ea3ng 45\u201360 ph\u00fat.
    \u2733\ufe0f Kh\u1edfi \u0111\u1ed9ng 5 ph\u00fat tr\u01b0\u1edbc khi t\u1eadp, gi\u00e3n c\u01a1 3 ph\u00fat sau khi t\u1eadp.<\/p>\n\n\n\n

    \ud83e\udd57 II. DINH D\u01af\u1ee0NG H\u1ed6 TR\u1ee2 T\u0102NG C\u01a0 \u2013 T\u0102NG C\u00c2N<\/h1>\n\n\n\n
      \n
    • \u0102n 2\u20133 qu\u1ea3 tr\u1ee9ng\/ng\u00e0y<\/strong><\/li>\n\n\n\n
    • U\u1ed1ng s\u1eefa<\/strong>, b\u1ed9t \u0111\u1eadu<\/strong>, s\u1eefa chua<\/strong>, chu\u1ed1i<\/strong> m\u1ed7i ng\u00e0y<\/li>\n\n\n\n
    • Tr\u01b0\u1edbc t\u1eadp: chu\u1ed1i, tr\u1ee9ng, s\u1eefa, b\u1ed9t \u0111\u1eadu (t\u1eeb 30p – 1h tr\u01b0\u1edbc khi t\u1eadp)<\/li>\n\n\n\n
    • Sau t\u1eadp: b\u1ed9t \u0111\u1eadu + s\u1eefa, th\u00eam tinh b\u1ed9t ch\u1eadm khi v\u1ec1 nh\u00e0 (trong v\u00f2ng 30p)<\/li>\n\n\n\n
    • T\u0103ng c\u01a1m: 1.5\u20132 ch\u00e9n\/b\u1eefa<\/strong><\/li>\n\n\n\n
    • \u0102n th\u00eam khoai lang, y\u1ebfn m\u1ea1ch, tr\u00e1i c\u00e2y<\/li>\n\n\n\n
    • Th\u1ecbt c\u00e1 150\u2013200g\/b\u1eefa<\/li>\n\n\n\n
    • Ng\u1ee7 7\u20138 ti\u1ebfng<\/li>\n<\/ul>\n\n\n\n

      \ud83d\udcc5<\/strong> Th\u1ee9 2 \u2013 T\u1eadp s\u1ee9c m\u1ea1nh to\u00e0n th\u00e2n (Upper Body)<\/strong><\/h2>\n\n\n\n
        \n
      • H\u00edt x\u00e0 \u0111\u01a1n (Pull-up \/ Chin-up), <\/strong>3 hi\u1ec7p \u00d7 3\u20136 l\u1ea7n (t\u00f9y kh\u1ea3 n\u0103ng) , Rest 90 gi\u00e2y, \ud83d\udc49 N\u1ebfu ch\u01b0a h\u00edt \u0111\u01b0\u1ee3c: t\u1eadp treo x\u00e0 10\u201315s \u00d7 3 hi\u1ec7p<\/strong> + nh\u1ea3y l\u00ean \u2013 h\u1ea1 ch\u1eadm 3s (negative pull-up) \u00d7 5 l\u1ea7n<\/strong><\/li>\n<\/ul>\n\n\n\n
        \"\"<\/figure>\n\n\n\n
          \n
        • Ch\u1ed1ng \u0111\u1ea9y (Push-up), <\/strong>4 hi\u1ec7p \u00d7 10\u201315 l\u1ea7n, Rest 60\u201390 gi\u00e2y<\/li>\n<\/ul>\n\n\n\n
          \"\"<\/figure>\n\n\n\n
            \n
          • G\u1eadp b\u1ee5ng  <\/strong>3 hi\u1ec7p \u00d7 15\u201320 l\u1ea7n<\/li>\n<\/ul>\n\n\n\n
            \"\"<\/figure>\n\n\n\n
              \n
            • Plank <\/strong>3 l\u1ea7n \u00d7 30\u201345 gi\u00e2y, Bu\u1ed5i n\u00e0y t\u1eadp trung ng\u1ef1c \u2013 tay \u2013 vai \u2013 l\u01b0ng \u2013 b\u1ee5ng.<\/em><\/li>\n<\/ul>\n\n\n\n
              \"\"<\/figure>\n\n\n\n

              \ud83d\udcc5 Th\u1ee9 3 \u2013 Ch\u1ea1y b\u1ed9 ho\u1eb7c Th\u00e1i c\u1ef1c quy\u1ec1n<\/h2>\n\n\n\n
              \"\"<\/figure>\n\n\n\n
                \n
              • T\u00f9y ch\u1ecdn 1: Ch\u1ea1y b\u1ed9, <\/strong>20\u201330 ph\u00fat, T\u1ed1c \u0111\u1ed9 v\u1eeba ph\u1ea3i, kh\u00f4ng th\u1edf d\u1ed3n d\u1eadp<\/li>\n\n\n\n
              • T\u00f9y ch\u1ecdn 2: Th\u00e1i c\u1ef1c quy\u1ec1n, <\/strong>30\u201340 ph\u00fat, T\u1eadp trung v\u00e0o h\u01a1i th\u1edf, chuy\u1ec3n \u0111\u1ed9ng ch\u1eadm \u2013 li\u00ean t\u1ee5c<\/li>\n<\/ul>\n\n\n\n


                <\/strong><\/p>\n\n\n\n

                \ud83d\udcc5 Th\u1ee9 4 \u2013 T\u1eadp ch\u00e2n & core<\/h2>\n\n\n\n
                  \n
                • Squat ch\u1eadm (4 gi\u00e2y xu\u1ed1ng \u2013 2 gi\u00e2y l\u00ean), <\/strong>4 hi\u1ec7p \u00d7 15\u201320 l\u1ea7n<\/strong><\/li>\n<\/ul>\n\n\n\n
                  \"\"<\/figure>\n\n\n\n
                    \n
                  • Lunge (n\u1ebfu c\u00f3 kh\u00f4ng gian trong c\u00f4ng vi\u00ean), <\/strong>3 hi\u1ec7p \u00d7 10 b\u01b0\u1edbc m\u1ed7i ch\u00e2n<\/li>\n<\/ul>\n\n\n\n
                    \"\"<\/figure>\n\n\n\n
                      \n
                    • Plank nghi\u00eang (Side Plank), <\/strong>2 hi\u1ec7p \u00d7 20\u201330 gi\u00e2y m\u1ed7i b\u00ean<\/li>\n<\/ul>\n\n\n\n
                      \"\"<\/figure>\n\n\n\n
                        \n
                      • G\u1eadp b\u1ee5ng ch\u00e9o (Cross Crunch), <\/strong>3 hi\u1ec7p \u00d7 15 l\u1ea7n m\u1ed7i b\u00ean, Bu\u1ed5i n\u00e0y gi\u00fap ph\u00e1t tri\u1ec3n \u0111\u00f9i \u2013 m\u00f4ng \u2013 b\u1ee5ng \u2013 l\u01b0ng d\u01b0\u1edbi.<\/em><\/li>\n<\/ul>\n\n\n\n
                        \"\"<\/figure>\n\n\n\n

                        \ud83d\udcc5<\/strong> Th\u1ee9 5 \u2013 Ngh\u1ec9 nh\u1eb9 \/ \u0111i b\u1ed9 ch\u1eadm 20 ph\u00fat<\/strong><\/h2>\n\n\n\n
                          \n
                        • T\u0103ng h\u1ed3i ph\u1ee5c c\u01a1 b\u1eafp, C\u00f3 th\u1ec3 k\u1ebft h\u1ee3p th\u00e1i c\u1ef1c quy\u1ec1n 10\u201315 ph\u00fat<\/li>\n<\/ul>\n\n\n\n


                          <\/strong><\/p>\n\n\n\n

                          \"\"<\/figure>\n\n\n\n

                          \ud83d\udcc5 Th\u1ee9 6 \u2013 Bu\u1ed5i s\u1ee9c m\u1ea1nh t\u1ed5ng h\u1ee3p (Full Body)<\/h2>\n\n\n\n
                            \n
                          • H\u00edt x\u00e0 \u0111\u01a1n, <\/strong>3 hi\u1ec7p \u00d7 t\u1ed1i \u0111a c\u00f3 th\u1ec3, Ho\u1eb7c negative pull-up n\u1ebfu ch\u01b0a h\u00edt \u0111\u01b0\u1ee3c<\/li>\n<\/ul>\n\n\n\n
                            \"\"<\/figure>\n\n\n\n
                              \n
                            • Ch\u1ed1ng \u0111\u1ea9y, <\/strong>3 hi\u1ec7p \u00d7 12\u201315 l\u1ea7n<\/li>\n<\/ul>\n\n\n\n
                              \"\"<\/figure>\n\n\n\n
                                \n
                              • Squat, <\/strong>3 hi\u1ec7p \u00d7 15\u201320 l\u1ea7n<\/li>\n<\/ul>\n\n\n\n
                                \"\"<\/figure>\n\n\n\n
                                  \n
                                • Plank, <\/strong>2\u20133 hi\u1ec7p \u00d7 45 gi\u00e2y, Bu\u1ed5i n\u00e0y duy tr\u00ec to\u00e0n th\u00e2n, t\u0103ng s\u1ee9c b\u1ec1n c\u01a1 th\u1ec3.<\/em><\/li>\n<\/ul>\n\n\n\n
                                  \"\"<\/figure>\n\n\n\n

                                  \ud83d\udcc5<\/strong> Th\u1ee9 7 \u2013 Ch\u1ea1y b\u1ed9 nh\u1eb9 ho\u1eb7c Th\u00e1i c\u1ef1c quy\u1ec1n<\/strong><\/h2>\n\n\n\n
                                    \n
                                  • Ch\u1ea1y 20\u201325 ph\u00fat t\u1ed1c \u0111\u1ed9 ch\u1eadm, ho\u1eb7c Th\u00e1i c\u1ef1c quy\u1ec1n 30\u201340 ph\u00fat th\u01b0 gi\u00e3n to\u00e0n th\u00e2n<\/li>\n<\/ul>\n\n\n\n


                                    <\/strong><\/p>\n\n\n\n

                                    \"\"<\/figure>\n\n\n\n

                                    \ud83d\udcc5<\/strong> Ch\u1ee7 nh\u1eadt \u2013 Ngh\u1ec9<\/strong><\/h2>\n\n\n\n
                                      \n
                                    • \u0110i b\u1ed9 th\u01b0 gi\u00e3n, Gi\u00e3n c\u01a1 5 ph\u00fat, Kh\u00f4ng c\u1ea7n v\u1eadn \u0111\u1ed9ng m\u1ea1nh<\/li>\n<\/ul>\n\n\n\n
                                      \"\"<\/figure>\n\n\n\n
                                      \n\n\n\n

                                      \ud83d\udcc8<\/strong> III. T\u0102NG \u0110\u1ed8 KH\u00d3 M\u1ed6I 2\u20133 TU\u1ea6N<\/strong><\/h2>\n\n\n\n
                                        \n
                                      • T\u0103ng th\u00eam 1\u20132 l\u1ea7n<\/strong> m\u1ed7i b\u00e0i<\/li>\n\n\n\n
                                      • T\u0103ng th\u1eddi gian plank l\u00ean +10 gi\u00e2y<\/strong><\/li>\n\n\n\n
                                      • T\u0103ng s\u1ed1 hi\u1ec7p t\u1eeb 3 \u2192 4 n\u1ebfu th\u1ea5y kh\u1ecfe<\/li>\n\n\n\n
                                      • H\u00edt x\u00e0: th\u00eam 1 repetition m\u1ed7i 1\u20132 tu\u1ea7n<\/li>\n<\/ul>\n\n\n\n

                                        <\/p>\n","protected":false},"excerpt":{"rendered":"

                                        \ud83d\udcaa I. M\u1ee4C TI\u00caU & NGUY\u00caN T\u1eaeC \u2733\ufe0f M\u1ed7i bu\u1ed5i t\u1eadp kho\u1ea3ng 45\u201360 ph\u00fat.\u2733\ufe0f Kh\u1edfi \u0111\u1ed9ng 5 ph\u00fat tr\u01b0\u1edbc khi t\u1eadp, gi\u00e3n c\u01a1 3 ph\u00fat sau khi t\u1eadp. \ud83e\udd57 II. DINH D\u01af\u1ee0NG H\u1ed6 TR\u1ee2 T\u0102NG C\u01a0 \u2013 T\u0102NG C\u00c2N \ud83d\udcc5 Th\u1ee9 2 \u2013 T\u1eadp s\u1ee9c m\u1ea1nh to\u00e0n th\u00e2n (Upper Body) \ud83d\udcc5 Th\u1ee9 3 \u2013 Ch\u1ea1y…<\/p>\n","protected":false},"author":1,"featured_media":948,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[40],"tags":[],"class_list":["post-931","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-hinh"],"_links":{"self":[{"href":"https:\/\/growhome.vn\/index.php?rest_route=\/wp\/v2\/posts\/931","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/growhome.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/growhome.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/growhome.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/growhome.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=931"}],"version-history":[{"count":11,"href":"https:\/\/growhome.vn\/index.php?rest_route=\/wp\/v2\/posts\/931\/revisions"}],"predecessor-version":[{"id":1262,"href":"https:\/\/growhome.vn\/index.php?rest_route=\/wp\/v2\/posts\/931\/revisions\/1262"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/growhome.vn\/index.php?rest_route=\/wp\/v2\/media\/948"}],"wp:attachment":[{"href":"https:\/\/growhome.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=931"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/growhome.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=931"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/growhome.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=931"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}