{"id":7082,"date":"2025-08-26T14:08:40","date_gmt":"2025-08-26T14:08:40","guid":{"rendered":"https:\/\/onsenaspa.com.vn\/?p=7082"},"modified":"2025-08-26T14:10:23","modified_gmt":"2025-08-26T14:10:23","slug":"tap-tay-sau-voi-ta","status":"publish","type":"post","link":"https:\/\/onsenaspa.com.vn\/en\/tap-tay-sau-voi-ta\/","title":{"rendered":"Top 6 B\u00e0i T\u1eadp Tay Sau V\u1edbi T\u1ea1 Hi\u1ec7u Qu\u1ea3 Nh\u1ea5t \u0110\u1ec3 S\u0103n Ch\u1eafc C\u01a1 B\u1eafp"},"content":{"rendered":"<p dir=\"ltr\" data-pm-slice=\"1 1 []\"><strong>T&#7853;p tay sau v&#7899;i t&#7841;<\/strong> l&agrave; c&aacute;ch tuy&#7879;t v&#7901;i &#273;&#7875; x&acirc;y d&#7921;ng c&#417; tay sau v&#7919;ng ch&#7855;c v&agrave; s&#7913;c m&#7841;nh t&#7893;ng th&#7875;. C&aacute;c b&agrave;i t&#7853;p n&agrave;y kh&ocirc;ng ch&#7881; &#273;&#417;n gi&#7843;n m&agrave; c&ograve;n ph&ugrave; h&#7907;p v&#7899;i m&#7885;i tr&igrave;nh &#273;&#7897; th&#7875; l&#7921;c. B&agrave;i vi&#7871;t s&#7869; cung c&#7845;p h&#432;&#7899;ng d&#7851;n chi ti&#7871;t v&#7873; <strong>t&#7853;p tay sau v&#7899;i t&#7841;<\/strong>, t&#7915; c&aacute;c b&agrave;i t&#7853;p hi&#7879;u qu&#7843; &#273;&#7871;n m&#7865;o &#273;&#7875; th&#7921;c hi&#7879;n &#273;&uacute;ng k&#7929; thu&#7853;t, gi&uacute;p b&#7841;n c&oacute; b&#7855;p tay c&acirc;n &#273;&#7889;i v&agrave; kh&#7887;e m&#7841;nh.<\/p>\n<h2 dir=\"ltr\" data-pm-slice=\"1 3 []\">C&#417; tam &#273;&#7847;u l&agrave; g&igrave;?<\/h2>\n<p dir=\"ltr\">C&#417; tam &#273;&#7847;u c&aacute;nh tay, g&#7885;i l&agrave; triceps, l&agrave; c&#417; l&#7899;n ph&iacute;a sau c&aacute;nh tay v&#7899;i nhi&#7879;m v&#7909; ch&iacute;nh l&agrave; co v&agrave; du&#7895;i c&aacute;nh tay. G&#7891;m ba ph&#7847;n: <strong>Long Head<\/strong>, <strong>Medial Head<\/strong>, v&agrave; <strong>Lateral Head<\/strong>, c&#417; tam &#273;&#7847;u th&#432;&#7901;ng &#273;&#432;&#7907;c t&#7853;p &#273;&#7875; n&acirc;ng cao s&#7913;c m&#7841;nh v&agrave; k&iacute;ch th&#432;&#7899;c.<\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-7084\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/co-tam-dau.png\" alt=\"H&igrave;nh &#7843;nh minh h&#7885;a c&#417; th&#7875; ng&#432;&#7901;i t&#7915; ph&iacute;a sau, v&#7899;i c&#417; b&#7855;p tay sau &#273;&#432;&#7907;c t&ocirc; m&agrave;u &#273;&#7887; n&#7893;i b&#7853;t.\" width=\"1330\" height=\"652\" title=\"\" srcset=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/co-tam-dau.png 1330w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/co-tam-dau-300x147.png 300w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/co-tam-dau-1024x502.png 1024w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/co-tam-dau-768x376.png 768w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/co-tam-dau-18x9.png 18w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/co-tam-dau-600x294.png 600w\" sizes=\"auto, (max-width: 1330px) 100vw, 1330px\" \/><\/p>\n<h2 dir=\"ltr\">Top 6 b&agrave;i t&#7853;p tay sau v&#7899;i t&#7841; &#273;&#417;n cho c&#417; b&#7855;p n&#7903; nang<\/h2>\n<p dir=\"ltr\">T&#7841; &#273;&#417;n l&agrave; c&ocirc;ng c&#7909; &#273;&#417;n gi&#7843;n v&agrave; chi ph&iacute; th&#7845;p &#273;&#7875; ph&aacute;t tri&#7875;n c&#417; tay sau m&#7897;t c&aacute;ch hi&#7879;u qu&#7843;.<\/p>\n<h3 dir=\"ltr\">Neutral Grip Dumbbell Bench Press<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>D&#7909;ng c&#7909;<\/strong>: T&#7841; &#273;&#417;n<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Nh&oacute;m c&#417;<\/strong>: C&#417; ng&#7921;c, c&#417; tay sau, c&#417; vai<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>&#272;&#7897; kh&oacute;<\/strong>: D&#7877;<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Sets<\/strong>: 3 set, 10 l&#7847;n\/set<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\">Bi&#7871;n th&#7875; n&agrave;y c&#7911;a dumbbell bench press c&oacute; l&ograve;ng b&agrave;n tay h&#432;&#7899;ng v&agrave;o nhau, gi&uacute;p t&#259;ng hi&#7879;u qu&#7843; cho c&#417; tay sau.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/liftmanual.com\/wp-content\/uploads\/2023\/04\/dumbbell-neutral-grip-bench-press.jpg\" alt=\"H&igrave;nh &#7843;nh minh h&#7885;a ng&#432;&#7901;i th&#7921;c hi&#7879;n b&agrave;i t&#7853;p t&#7841; tay tr&ecirc;n gh&#7871;, t&#7853;p trung v&agrave;o c&#417; tay v&agrave; ng&#7921;c.\" title=\"\"><\/p>\n<p dir=\"ltr\"><em>B&#7841;n c&oacute; th&#7875; quan t&acirc;m &#273;&#7871;n T&#7853;p Boxing C&oacute; T&#259;ng C&acirc;n Kh&ocirc;ng? Gi&#7843;i &#272;&aacute;p V&agrave; 4 M&#7865;o T&#7853;p Hi&#7879;u Qu&#7843; <strong><a href=\"https:\/\/onsenaspa.com.vn\/tap-boxing-co-tang-can-khong\/\">Click Ngay<\/a>.<\/strong><\/em><\/p>\n<p dir=\"ltr\"><strong>H&#432;&#7899;ng d&#7851;n<\/strong>:<\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">N&#7855;m t&#7841; &#273;&#417;n (50-70% kh&#7843; n&#259;ng), n&#7857;m th&#7859;ng tr&ecirc;n gh&#7871;, ch&acirc;n ch&#7841;m s&agrave;n, si&#7871;t vai ch&#7863;t.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">L&ograve;ng b&agrave;n tay h&#432;&#7899;ng v&agrave;o nhau, &#273;&#7849;y tay th&#7859;ng h&#432;&#7899;ng l&ecirc;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">G&#7853;p c&ugrave;i ch&#7887;, h&#7841; t&#7841; xu&#7889;ng th&acirc;n, h&iacute;t v&agrave;o.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">D&#7915;ng l&#7841;i m&#7897;t gi&acirc;y, &#273;&#7849;y t&#7841; l&ecirc;n b&#7857;ng c&aacute;ch kh&eacute;p ng&#7921;c v&agrave; du&#7895;i tay.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">L&#7863;p l&#7841;i.<\/p>\n<\/li>\n<\/ol>\n<h3 dir=\"ltr\">JM Dumbbell Press<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>D&#7909;ng c&#7909;<\/strong>: T&#7841; &#273;&#417;n<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Nh&oacute;m c&#417;<\/strong>: C&#417; ng&#7921;c, c&#417; tay sau, c&#417; vai<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>&#272;&#7897; kh&oacute;<\/strong>: Trung b&igrave;nh<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Sets<\/strong>: 3 set, 8-12 l&#7847;n\/set<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\">Gi&#7889;ng v&#7899;i Neutral Grip nh&#432;ng &#273;&ograve;i h&#7887;i h&#417;n v&igrave; t&#7841; &#273;&#432;&#7907;c h&#7841; xu&#7889;ng tr&ecirc;n vai thay v&igrave; g&#7847;n ng&#7921;c.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i.ytimg.com\/vi\/PL2phCThirI\/maxresdefault.jpg\" alt=\"Ng&#432;&#7901;i t&#7853;p gym &#273;ang n&acirc;ng t&#7841; &#273;&ocirc;i tr&ecirc;n gh&#7871; trong ph&ograve;ng t&#7853;p, xung quanh c&oacute; thi&#7871;t b&#7883; t&#7853;p luy&#7879;n kh&aacute;c.\" title=\"\"><\/p>\n<p dir=\"ltr\"><strong>H&#432;&#7899;ng d&#7851;n<\/strong>:<\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">N&#7857;m th&#7859;ng l&#432;ng tr&ecirc;n gh&#7871;, ch&acirc;n ch&#7841;m s&agrave;n, tay h&#432;&#7899;ng xu&#7889;ng ho&#7863;c neutral grip.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">C&#7847;m t&#7841; &#273;&#417;n, &#273;&#7849;y tay th&#7859;ng l&ecirc;n tr&#7847;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">G&#7853;p c&ugrave;i ch&#7887;, h&#7841; xu&#7889;ng tr&ecirc;n vai.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">T&#7841;m d&#7915;ng, r&#7891;i &#273;&#7849;y t&#7841; l&ecirc;n b&#7857;ng c&aacute;ch kh&eacute;p ng&#7921;c v&agrave; du&#7895;i tay.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">L&#7863;p l&#7841;i.<\/p>\n<\/li>\n<\/ol>\n<h3 dir=\"ltr\">Skull Crushers<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>D&#7909;ng c&#7909;<\/strong>: T&#7841; &#273;&#417;n<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Nh&oacute;m c&#417;<\/strong>: C&#417; vai, c&#417; tay sau<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>&#272;&#7897; kh&oacute;<\/strong>: Kh&oacute;<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Sets<\/strong>: 2 set, 8-12 l&#7847;n\/set<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\">Skull Crushers l&agrave; b&agrave;i t&#7853;p n&#7893;i ti&#7871;ng, c&oacute; th&#7875; d&ugrave;ng t&#7841; &#273;&ograve;n ho&#7863;c EZ-Bar, t&#7853;p trung v&agrave;o c&#417; tay sau.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/www.dmoose.com\/cdn\/shop\/articles\/MicrosoftTeams-image_2_36a5ac4d-8ecb-4b12-91e7-b4f132f5333f.jpg?v=1682782075\" alt=\"Ng&#432;&#7901;i t&#7853;p gym th&#7921;c hi&#7879;n b&agrave;i t&#7853;p &#273;&#7849;y t&#7841; tay tr&ecirc;n b&#259;ng gh&#7871; nghi&ecirc;ng, v&#7899;i t&#7841; &#273;&ograve;n v&agrave; gh&#7871; &#273;i&#7873;u ch&#7881;nh &#273;&#7897; nghi&ecirc;ng.\" title=\"\"><\/p>\n<p dir=\"ltr\"><strong>H&#432;&#7899;ng d&#7851;n<\/strong>:<\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">N&#7857;m ng&#7917;a tr&ecirc;n gh&#7871;, ch&acirc;n ch&#7841;m s&agrave;n, gi&#7919; t&#7841; th&#7859;ng l&ecirc;n tr&#7847;n, tay r&#7897;ng b&#7857;ng vai.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">H&#7841; c&ugrave;i ch&#7887;, &#273;&#7875; t&#7841; h&#432;&#7899;ng tr&ecirc;n &#273;&#7847;u, gi&#7919; g&oacute;c c&ugrave;i ch&#7887; 90 &#273;&#7897;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">H&#7841; t&#7841; cho &#273;&#7871;n khi &#273;&#7881;nh d&#432;&#7899;i ngang m&#7913;c gh&#7871;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">D&#7915;ng m&#7897;t gi&acirc;y, du&#7895;i tay, &eacute;p ng&#7921;c &#273;&#7849;y t&#7841; l&ecirc;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">L&#7863;p l&#7841;i.<\/p>\n<\/li>\n<\/ol>\n<h3 dir=\"ltr\">Dumbbell Tate Press<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>D&#7909;ng c&#7909;<\/strong>: T&#7841; &#273;&#417;n<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Nh&oacute;m c&#417;:<\/strong> C&#417; b&#7855;p tay sau<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>&#272;&#7897; kh&oacute;:<\/strong> Kh&oacute;<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Sets:<\/strong> 3 set, 10 l&#7847;n m&#7895;i set<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\">&#272;&acirc;y l&agrave; m&#7897;t bi&#7871;n th&#7875; c&#7911;a b&agrave;i t&#7853;p Dumbbell Tricep Extension, gi&uacute;p b&#7841;n ph&aacute;t tri&#7875;n c&#417; tay sau m&#7841;nh m&#7869;, t&#7841;o &#273;&#432;&#7901;ng n&eacute;t r&otilde; r&agrave;ng.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/dumbbell-tate-press-thumb.jpg\" alt=\"Ng&#432;&#7901;i &#273;ang t&#7853;p th&#7875; h&igrave;nh tr&ecirc;n gh&#7871; d&agrave;i v&#7899;i t&#7841; tay trong ph&ograve;ng gym.\" title=\"\"><\/p>\n<p dir=\"ltr\"><strong>H&#432;&#7899;ng d&#7851;n:<\/strong><\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">N&#7857;m tr&ecirc;n gh&#7871;, ch&acirc;n v&#7919;ng tr&ecirc;n s&agrave;n, c&#7847;m t&#7841; &#273;&#417;n trong m&#7895;i tay.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Du&#7895;i th&#7859;ng c&aacute;nh tay m&agrave; kh&ocirc;ng kh&oacute;a kh&#7899;p.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">H&iacute;t v&agrave;o, di chuy&#7875;n tay theo h&igrave;nh v&ograve;ng cung, h&#7841; t&#7841; g&#7847;n ng&#7921;c.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Th&#7903; ra, &#273;&#432;a tay tr&#7903; v&#7873; v&#7883; tr&iacute; ban &#273;&#7847;u.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">L&#7863;p l&#7841;i.<\/p>\n<\/li>\n<\/ol>\n<h3 dir=\"ltr\">Overhead Dumbbell Extension<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>D&#7909;ng c&#7909;:<\/strong> T&#7841; &#273;&#417;n<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Nh&oacute;m c&#417;:<\/strong> C&#417; tay sau<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>&#272;&#7897; kh&oacute;:<\/strong> Trung b&igrave;nh<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Sets:<\/strong> 3 set, 10-12 l&#7847;n m&#7895;i set<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\">&#272;&#7863;c bi&#7879;t ch&uacute; tr&#7885;ng v&agrave;o c&#417; tam &#273;&#7847;u, gi&uacute;p t&#259;ng c&#432;&#7901;ng s&#7913;c m&#7841;nh v&agrave; k&iacute;ch th&#432;&#7899;c c&#7911;a b&#7855;p tay sau.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.dmoose.com\/cdn\/shop\/articles\/1_f16231a6-e9e2-4ff0-b3f1-b1ccdfbac2dc.jpg?v=1658323250\" alt=\"Ng&#432;&#7901;i t&#7853;p th&#7875; h&igrave;nh ng&#7891;i tr&ecirc;n gh&#7871;, n&acirc;ng t&#7841; &#273;&#417;n sau &#273;&#7847;u trong ph&ograve;ng gym, c&oacute; g&#432;&#417;ng v&agrave; t&#7841; xung quanh.\" title=\"\"><\/p>\n<p dir=\"ltr\"><strong>H&#432;&#7899;ng d&#7851;n:<\/strong><\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">&#272;&#7913;ng ch&acirc;n r&#7897;ng b&#7857;ng vai, gi&#7919; l&#432;ng th&#7859;ng, c&#7847;m t&#7841; &#273;&#417;n b&#7857;ng c&#7843; hai tay, n&acirc;ng l&ecirc;n cao.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">H&#7841; t&#7841; v&#7873; sau &#273;&#7847;u b&#7857;ng c&aacute;ch g&#7853;p khu&#7927;u tay.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Gi&#7919; trong 1 gi&acirc;y, r&#7891;i du&#7895;i th&#7859;ng tay v&#7873; v&#7883; tr&iacute; b&#7855;t &#273;&#7847;u.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">L&#7863;p l&#7841;i.<\/p>\n<\/li>\n<\/ol>\n<h3 dir=\"ltr\">Dumbbell Kickbacks<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>D&#7909;ng c&#7909;:<\/strong> T&#7841; &#273;&#417;n<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Nh&oacute;m c&#417;:<\/strong> C&#417; tay sau<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>&#272;&#7897; kh&oacute;:<\/strong> Trung b&igrave;nh<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Sets:<\/strong> 2 set, 10-15 l&#7847;n m&#7895;i set<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\">C&ocirc; l&#7853;p &#273;&#7875; ph&aacute;t tri&#7875;n c&#417; tam &#273;&#7847;u, gi&uacute;p b&#7855;p tay kh&#7887;e &#273;&#7865;p h&#417;n.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/gymgeek.com\/wp-content\/uploads\/2024\/02\/dumbbell-tricep-kickbacks.png\" alt=\"Ng&#432;&#7901;i &#273;ang th&#7921;c hi&#7879;n b&agrave;i t&#7853;p n&acirc;ng t&#7841; &#273;&#417;n, ch&#7889;ng tay l&ecirc;n gh&#7871; d&agrave;i trong hai t&#432; th&#7871; kh&aacute;c nhau.\" title=\"\"><\/p>\n<p dir=\"ltr\"><em>Xem th&ecirc;m <a href=\"https:\/\/onsenaspa.com.vn\/tac-dung-cua-chay-buoc-nho\/\"><strong>T&aacute;c D&#7909;ng C&#7911;a Ch&#7841;y B&#432;&#7899;c Nh&#7887;<\/strong><\/a><\/em><\/p>\n<p dir=\"ltr\"><strong>H&#432;&#7899;ng d&#7851;n:<\/strong><\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">C&#7847;m t&#7841; &#273;&#417;n b&#7857;ng m&#7897;t tay, l&ograve;ng b&agrave;n tay h&#432;&#7899;ng v&agrave;o th&acirc;n m&igrave;nh.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Ch&acirc;n n&#7885; &#273;&#7863;t ch&#7855;c tr&ecirc;n s&agrave;n, ch&acirc;n kia g&#7853;p g&#7889;i tr&ecirc;n gh&#7871;, th&acirc;n g&#7853;p ngang eo sao cho song song s&agrave;n, &#273;&#7847;u h&#432;&#7899;ng l&ecirc;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Ch&#7889;ng tay kh&ocirc;ng c&#7847;m t&#7841; tr&ecirc;n gh&#7871;, tay c&#7847;m t&#7841; g&#7853;p khu&#7927;u t&#7841;o g&oacute;c 90 &#273;&#7897;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">&#272;&#7849;y c&aacute;nh tay v&#7873; ph&iacute;a sau, gi&#7919; b&#7855;p tay c&#7889; &#273;&#7883;nh, cho &#273;&#7871;n khi c&aacute;nh tay th&#7859;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Gi&#7919; trong 1 gi&acirc;y, sau &#273;&oacute; quay l&#7841;i v&#7883; tr&iacute; &#273;&#7847;u.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">L&#7863;p l&#7841;i.<\/p>\n<\/li>\n<\/ol>\n<h2 dir=\"ltr\">L&#432;u &yacute; &#273;&#7875; luy&#7879;n t&#7853;p tay sau v&#7899;i t&#7841; &#273;&#417;n hi&#7879;u qu&#7843;<\/h2>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>Kh&#7903;i &#273;&#7897;ng:<\/strong> Th&#7921;c hi&#7879;n cardio ho&#7863;c gi&atilde;n c&#417; &#273;&#7875; l&agrave;m n&oacute;ng c&#417; th&#7875;, t&#259;ng t&iacute;nh linh ho&#7841;t, tr&aacute;nh ch&#7845;n th&#432;&#417;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>M&#7913;c t&#7841; th&iacute;ch h&#7907;p:<\/strong> Ch&#7885;n t&#7841; t&#7915; 60-80% kh&#7843; n&#259;ng n&acirc;ng c&#7911;a b&#7841;n, tr&aacute;nh t&#7841; qu&aacute; nh&#7865; ho&#7863;c qu&aacute; n&#7863;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>T&#432; th&#7871; chu&#7849;n x&aacute;c:<\/strong> T&#7853;p &#273;&uacute;ng t&#432; th&#7871; &#273;&#7875; tr&aacute;nh ch&#7845;n th&#432;&#417;ng v&agrave; t&#259;ng hi&#7879;u qu&#7843;. N&#7871;u th&#7845;y kh&oacute; gi&#7919; t&#432; th&#7871;, h&atilde;y gi&#7843;m l&#432;&#7907;ng t&#7841; ho&#7863;c s&#7889; l&#7847;n t&#7853;p.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>D&#7915;ng l&#7841;i khi th&#7845;y &#273;au:<\/strong> C&#7843;m gi&aacute;c &#273;au l&agrave; d&#7845;u hi&#7879;u c&#7911;a t&#7893;n th&#432;&#417;ng, c&#7847;n d&#7915;ng l&#7841;i ngay v&agrave; ngh&#7881; ng&#417;i.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\">Vi&#7879;c t&#7853;p trung <strong>x&acirc;y d&#7921;ng c&#417; tay sau v&#7899;i t&#7841;<\/strong> &#273;&uacute;ng c&aacute;ch s&#7869; gi&uacute;p b&#7841;n c&oacute; b&#7855;p tay sau s&#259;n ch&#7855;c, c&#7843;i thi&#7879;n s&#7913;c m&#7841;nh v&agrave; th&#7849;m m&#7929; c&#417; th&#7875;. B&#7857;ng c&aacute;ch &aacute;p d&#7909;ng c&aacute;c b&agrave;i t&#7853;p v&agrave; k&#7929; thu&#7853;t &#273;&#432;&#7907;c g&#7907;i &yacute;, b&#7841;n s&#7869; nhanh ch&oacute;ng nh&#7853;n th&#7845;y s&#7921; thay &#273;&#7893;i. H&atilde;y b&#7855;t tay v&agrave;o luy&#7879;n t&#7853;p <strong>tay sau v&#7899;i t&#7841;<\/strong> ngay h&ocirc;m nay &#273;&#7875; s&#7903; h&#7919;u &#273;&ocirc;i tay m&#7841;nh m&#7869; v&agrave; t&#7921; tin h&#417;n v&#7899;i v&oacute;c d&aacute;ng c&#7911;a m&igrave;nh!<\/p>","protected":false},"excerpt":{"rendered":"<p>T&#7853;p tay sau v&#7899;i t&#7841; l&agrave; c&aacute;ch tuy&#7879;t v&#7901;i &#273;&#7875; x&acirc;y d&#7921;ng c&#417; tay sau v&#7919;ng ch&#7855;c v&agrave;&#8230;<\/p>","protected":false},"author":4,"featured_media":7083,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"default","_kad_post_title":"default","_kad_post_layout":"default","_kad_post_sidebar_id":"","_kad_post_content_style":"default","_kad_post_vertical_padding":"default","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[23],"tags":[],"class_list":["post-7082","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc"],"taxonomy_info":{"category":[{"value":23,"label":"Tin t\u1ee9c"}]},"featured_image_src_large":["https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/Tap-tay-sau-voi-ta.jpg",800,450,false],"author_info":{"display_name":"minhthu","author_link":"https:\/\/onsenaspa.com.vn\/en\/author\/minhthu\/"},"comment_info":0,"category_info":[{"term_id":23,"name":"Tin t\u1ee9c","slug":"tin-tuc","term_group":0,"term_taxonomy_id":23,"taxonomy":"category","description":"","parent":0,"count":1423,"filter":"raw","cat_ID":23,"category_count":1423,"category_description":"","cat_name":"Tin t\u1ee9c","category_nicename":"tin-tuc","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/posts\/7082","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/comments?post=7082"}],"version-history":[{"count":0,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/posts\/7082\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media\/7083"}],"wp:attachment":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media?parent=7082"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/categories?post=7082"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/tags?post=7082"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}