{"id":7662,"date":"2025-09-16T10:06:05","date_gmt":"2025-09-16T10:06:05","guid":{"rendered":"https:\/\/onsenaspa.com.vn\/?p=7662"},"modified":"2025-09-20T10:15:26","modified_gmt":"2025-09-20T10:15:26","slug":"endomorph-la-gi","status":"publish","type":"post","link":"https:\/\/onsenaspa.com.vn\/en\/endomorph-la-gi\/","title":{"rendered":"Endomorph L\u00e0 G\u00ec? T\u00ecm Hi\u1ec3u V\u1ec1 D\u00e1ng Ng\u01b0\u1eddi V\u00e0 C\u00e1ch T\u1eadp Luy\u1ec7n"},"content":{"rendered":"<p dir=\"ltr\" data-pm-slice=\"1 1 []\"><em><strong>Endomorph l&agrave; g&igrave;<\/strong> l&agrave; th&#7855;c m&#7855;c c&#7911;a nhi&#7873;u ng&#432;&#7901;i mu&#7889;n hi&#7875;u r&otilde; h&#417;n v&#7873; lo&#7841;i c&#417; th&#7875; c&#7911;a m&igrave;nh &#273;&#7875; x&acirc;y d&#7921;ng ch&#7871; &#273;&#7897; t&#7853;p luy&#7879;n v&agrave; dinh d&#432;&#7905;ng ph&ugrave; h&#7907;p. Ng&#432;&#7901;i c&oacute; d&aacute;ng endomorph th&#432;&#7901;ng c&oacute; xu h&#432;&#7899;ng t&iacute;ch m&#7905;, nh&#432;ng v&#7899;i k&#7871; ho&#7841;ch &#273;&uacute;ng, h&#7885; c&oacute; th&#7875; &#273;&#7841;t &#273;&#432;&#7907;c v&oacute;c d&aacute;ng s&#259;n ch&#7855;c. <a href=\"https:\/\/onsenaspa.com.vn\/\"><strong>ONSENASPA<\/strong><\/a> s&#7869; gi&#7843;i th&iacute;ch chi ti&#7871;t <strong>endomorph l&agrave; g&igrave;<\/strong>, t&#7915; &#273;&#7863;c &#273;i&#7875;m c&#417; th&#7875; &#273;&#7871;n c&aacute;c m&#7865;o t&#7853;p luy&#7879;n v&agrave; &#259;n u&#7889;ng &#273;&#7875; t&#7889;i &#432;u h&oacute;a s&#7913;c kh&#7887;e v&agrave; th&#7875; h&igrave;nh.<\/em><\/p>\n<h2 dir=\"ltr\" data-pm-slice=\"1 5 []\">T&#7841;ng ng&#432;&#7901;i Endomorph l&agrave; g&igrave;?<\/h2>\n<p dir=\"ltr\">Ng&#432;&#7901;i Endomorph th&#432;&#7901;ng s&#7903; h&#7919;u v&oacute;c d&aacute;ng t&#7921; nhi&ecirc;n l&#7899;n, d&#7877; t&iacute;ch l&#361;y m&#7905;, &#273;&#7863;c bi&#7879;t &#7903; ph&#7847;n d&#432;&#7899;i c&#417; th&#7875;, v&#7899;i ch&acirc;n v&agrave; tay kh&aacute; ng&#7855;n, c&oacute; t&#7889;c &#273;&#7897; trao &#273;&#7893;i ch&#7845;t ch&#7853;m, kh&oacute; gi&#7843;m c&acirc;n.<\/p>\n<p dir=\"ltr\"><strong>&#272;&#7863;c &#273;i&#7875;m<\/strong>:<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Chi&#7873;u cao th&#432;&#7901;ng th&#7845;p.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Khung x&#432;&#417;ng r&#7897;ng v&agrave; tr&ograve;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">T&#7927; l&#7879; m&#7905; cao trong c&#417; th&#7875;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Ph&#7909; n&#7919; th&#432;&#7901;ng c&oacute; h&igrave;nh d&aacute;ng qu&#7843; l&ecirc; v&#7899;i &#273;&#432;&#7901;ng cong h&#7845;p d&#7851;n.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/kenh14cdn.com\/2018\/2\/9\/tang01-1518166274143566241051.jpg\" alt=\"Ba h&igrave;nh minh h&#7885;a c&#417; th&#7875; nam, t&#7915; tr&aacute;i sang ph&#7843;i: endomorph, mesomorph, ectomorph, tr&ecirc;n n&#7873;n xanh.\" title=\"\"><\/p>\n<p><em>G&#7907;i y C&aacute;ch T&#7853;p X&agrave; &#272;&#417;n Cho Ng&#432;&#7901;i Tay Y&#7871;u: H&#432;&#7899;ng D&#7851;n T&#259;ng S&#7913;c M&#7841;nh <a href=\"https:\/\/onsenaspa.com.vn\/cach-tap-xa-don-cho-nguoi-tay-yeu\/\"><strong>Click Ngay<\/strong><\/a>.<\/em><\/p>\n<h2 dir=\"ltr\">C&aacute;c t&#7841;ng ng&#432;&#7901;i ph&#7893; bi&#7871;n trong th&#7875; h&igrave;nh<\/h2>\n<h3 dir=\"ltr\">T&#7841;ng ng&#432;&#7901;i Ectomorph (Kh&oacute; t&#259;ng c&acirc;n)<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">D&aacute;ng m&#7843;nh kh&#7843;nh, x&#432;&#417;ng nh&#7887;, vai v&agrave; h&ocirc;ng h&#7865;p.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Ph&aacute;t tri&#7875;n c&#417; b&#7855;p ch&#7853;m, d&#7877; ti&ecirc;u m&#7905; v&agrave; kh&oacute; t&#259;ng c&acirc;n.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">T&#7841;ng ng&#432;&#7901;i Mesomorph (D&#7877; t&#259;ng c&#417;)<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Vai r&#7897;ng, khung x&#432;&#417;ng l&#7899;n, c&#417; b&#7855;p ph&aacute;t tri&#7875;n nhanh ch&oacute;ng v&#7899;i &iacute;t m&#7905;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">D&#7877; t&#259;ng c&acirc;n v&agrave; x&acirc;y d&#7921;ng c&#417;.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">T&#7841;ng ng&#432;&#7901;i Endomorph (D&#7877; t&#259;ng c&acirc;n)<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Gi&#7889;ng Mesomorph nh&#432;ng d&#7877; t&iacute;ch m&#7905; v&agrave; kh&oacute; gi&#7843;m c&acirc;n h&#417;n.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>Gi&#7843;i ph&aacute;p cho c&#417; &#273;&#7883;a d&#7877; t&#259;ng c&acirc;n<\/strong>: &#272;&#7875; ki&#7875;m so&aacute;t c&acirc;n n&#7863;ng, c&#7847;n k&#7871;t h&#7907;p ch&#7871; &#273;&#7897; &#259;n u&#7889;ng v&agrave; luy&#7879;n t&#7853;p h&#7907;p l&yacute;.<\/p>\n<h2 dir=\"ltr\">Nguy&ecirc;n nh&acirc;n xu&#7845;t hi&#7879;n t&#7841;ng ng&#432;&#7901;i kh&oacute; gi&#7843;m c&acirc;n<\/h2>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>Gen di truy&#7873;n<\/strong>: C&oacute; &#7843;nh h&#432;&#7903;ng l&#7899;n &#273;&#7871;n c&#417; &#273;&#7883;a v&agrave; kh&#7843; n&#259;ng gi&#7843;m c&acirc;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Gi&#7845;c ng&#7911;<\/strong>: Thi&#7871;u ng&#7911; c&oacute; th&#7875; l&agrave;m c&#7843;n tr&#7903; qu&aacute; tr&igrave;nh gi&#7843;m c&acirc;n v&agrave; g&acirc;y m&#7845;t c&acirc;n b&#7857;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Ch&#7871; &#273;&#7897; &#259;n, l&#7889;i s&#7889;ng<\/strong>: Ti&ecirc;u th&#7909; qu&aacute; nhi&#7873;u calo d&#7877; g&acirc;y kh&oacute; kh&#259;n trong vi&#7879;c gi&#7843;m c&acirc;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Stress, t&acirc;m tr&#7841;ng<\/strong>: C&oacute; th&#7875; d&#7851;n &#273;&#7871;n th&oacute;i quen &#259;n u&#7889;ng kh&ocirc;ng l&agrave;nh m&#7841;nh, khi&#7871;n qu&aacute; tr&igrave;nh gi&#7843;m c&acirc;n g&#7863;p tr&#7903; ng&#7841;i.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.nhathuoclongchau.com.vn\/unsafe\/2560x0\/filters:quality(90)\/https:\/\/cms-prod.s3-sgn09.fptcloud.com\/34_stress_3068_629c_large_e9fa4f776d.png\" alt=\"Ng&#432;&#7901;i ng&#7891;i v&#7899;i tay &ocirc;m &#273;&#7847;u, xung quanh nhi&#7873;u tay kh&aacute;c &#273;&#432;a t&agrave;i li&#7879;u v&agrave; &#273;i&#7879;n tho&#7841;i, th&#7875; hi&#7879;n s&#7921; c&#259;ng th&#7859;ng.\" title=\"\"><\/p>\n<h2 dir=\"ltr\">C&aacute;ch gi&#7843;m c&acirc;n cho t&#7841;ng ng&#432;&#7901;i Endomorph<\/h2>\n<p dir=\"ltr\">M&#7863;c d&ugrave; d&#7877; t&iacute;ch m&#7905; v&agrave; kh&oacute; gi&#7843;m c&acirc;n, ng&#432;&#7901;i Endomorph c&oacute; th&#7875; c&#7843;i thi&#7879;n v&#7899;i l&#7889;i s&#7889;ng l&agrave;nh m&#7841;nh, k&#7871;t h&#7907;p ch&#7871; &#273;&#7897; &#259;n v&agrave; luy&#7879;n t&#7853;p ph&ugrave; h&#7907;p.<\/p>\n<h3 dir=\"ltr\">Ch&#7871; &#273;&#7897; &#259;n u&#7889;ng<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>Nguy&ecirc;n t&#7855;c<\/strong>: Gi&#7843;m calo, &#432;u ti&ecirc;n protein, ch&#7845;t b&eacute;o l&agrave;nh m&#7841;nh v&agrave; th&#7921;c ph&#7849;m &iacute;t carb &#273;&#7875; gi&#7843;m m&#7905; v&agrave; c&#7843;i thi&#7879;n kh&aacute;ng insulin.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Th&#7921;c ph&#7849;m n&ecirc;n &#259;n<\/strong>:<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Tr&aacute;i c&acirc;y, rau c&#7911;: Gi&agrave;u ch&#7845;t x&#417;, vitamin, v&agrave; kho&aacute;ng ch&#7845;t, gi&uacute;p no l&acirc;u.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Protein n&#7841;c: X&acirc;y d&#7921;ng c&#417; b&#7855;p v&agrave; &#273;&#7889;t ch&aacute;y calo hi&#7879;u qu&#7843;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">N&#432;&#7899;c: Th&uacute;c &#273;&#7849;y s&#7921; trao &#273;&#7893;i ch&#7845;t v&agrave; gi&#7843;m c&#7843;m gi&aacute;c &#273;&oacute;i.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>H&#7841;n ch&#7871;<\/strong>: &#272;&#7891; &#259;n nhanh v&agrave; th&#7921;c ph&#7849;m ch&#7871; bi&#7871;n s&#7861;n do ch&#7913;a nhi&#7873;u calo, ch&#7845;t b&eacute;o b&atilde;o h&ograve;a, &#273;&#432;&#7901;ng v&agrave; mu&#7889;i.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Th&#7921;c &#273;&#417;n m&#7851;u<\/strong>:<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a s&aacute;ng<\/strong>: 2 qu&#7843; tr&#7913;ng lu&#7897;c, 1 ch&eacute;n rau xanh, 1\/2 ch&eacute;n tr&aacute;i c&acirc;y.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a tr&#432;a<\/strong>: 100g &#7913;c g&agrave; n&#432;&#7899;ng, 1 ch&eacute;n rau xanh, 1\/2 ch&eacute;n c&#417;m g&#7841;o l&#7913;t.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a t&#7889;i<\/strong>: 150g c&aacute; h&#7891;i n&#432;&#7899;ng, 1 ch&eacute;n rau xanh, 1\/2 ch&eacute;n khoai lang.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a ph&#7909;<\/strong>: 1 qu&#7843; chu&#7889;i, 1 n&#7855;m h&#7841;nh nh&acirc;n.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>L&#432;u &yacute;<\/strong>: T&ugrave;y ch&#7881;nh th&#7921;c &#273;&#417;n theo s&#7903; th&iacute;ch c&aacute; nh&acirc;n, &#273;&#7843;m b&#7843;o &#273;&#7911; dinh d&#432;&#7905;ng v&agrave; h&#7841;n ch&#7871; c&aacute;c th&#7921;c ph&#7849;m kh&ocirc;ng l&agrave;nh m&#7841;nh.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/file.hstatic.net\/1000185761\/file\/che-do-an-cho-tang-nguoi-endomorph-giam-beo_0c6199b0bcc7494a8f6cf238ed97cc42.jpg\" alt=\"Nhi&#7873;u lo&#7841;i th&#7921;c ph&#7849;m t&#432;&#417;i s&#7889;ng b&agrave;y tr&iacute; tr&ecirc;n b&agrave;n, bao g&#7891;m c&aacute; h&#7891;i, rau qu&#7843;, qu&#7843; h&#7841;ch v&agrave; g&#7841;o, t&#7841;o th&agrave;nh b&#7919;a &#259;n l&agrave;nh m&#7841;nh.\" title=\"\"><\/p>\n<h3 dir=\"ltr\">Ch&#7871; &#273;&#7897; luy&#7879;n t&#7853;p<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">K&#7871;t h&#7907;p t&#7853;p cardio v&agrave; t&#7853;p t&#7841; &#273;&#7875; t&#7841;o c&acirc;n b&#7857;ng calo ti&ecirc;u c&#7921;c.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Cardio<\/strong>: 30-60 ph&uacute;t, 2-3 ng&agrave;y\/tu&#7847;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>HIIT, ch&#7841;y b&#7897;, &#273;&#7841;p xe, b&#417;i<\/strong>.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Th&oacute;i quen v&#7853;n &#273;&#7897;ng<\/strong>: Th&#7913;c d&#7853;y s&#7899;m, h&#7841;n ch&#7871; xem phim, &#273;&#7863;t m&#7909;c ti&ecirc;u t&#7853;p luy&#7879;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>L&#432;u &yacute;<\/strong>: Tr&aacute;nh t&#7853;p luy&#7879;n c&#432;&#7901;ng &#273;&#7897; qu&aacute; cao &#273;&#7875; b&#7843;o v&#7879; c&#417; th&#7875;.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/medlatec.vn\/media\/10353\/content\/20210706_burpees-giup-dot-chay-mo-bung-than-toc-3.jpg\" alt=\"Nh&oacute;m ng&#432;&#7901;i &#273;ang th&#7921;c hi&#7879;n b&agrave;i t&#7853;p th&#7875; d&#7909;c trong ph&ograve;ng t&#7853;p v&#7899;i &#273;&#7897;ng t&aacute;c plank nh&#7843;y.\" title=\"\"><\/p>\n<h2 dir=\"ltr\">B&agrave;i t&#7853;p gi&#7843;m c&acirc;n cho ng&#432;&#7901;i kh&oacute; gi&#7843;m<\/h2>\n<h3 dir=\"ltr\">T&#7853;p Cardio<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>Cardio HIIT<\/strong>: C&#432;&#7901;ng &#273;&#7897; cao, th&#7901;i gian ng&#7855;n, t&#7863;ng c&#432;&#7901;ng &#273;&#7889;t ch&aacute;y calo v&agrave; c&#7843;i thi&#7879;n s&#7913;c kh&#7887;e tim m&#7841;ch. V&iacute; d&#7909;: Ch&#7841;y nhanh 30 gi&acirc;y, ngh&#7881; 30 gi&acirc;y, l&#7863;p l&#7841;i trong 20-30 ph&uacute;t.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Cardio ch&#7883;u l&#7921;c<\/strong>: T&#259;ng d&#7847;n th&#7901;i gian v&agrave; c&#432;&#7901;ng &#273;&#7897; c&#7911;a ch&#7841;y b&#7897;, &#273;&#7841;p xe, ho&#7863;c b&#417;i.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Cardio k&eacute;o d&agrave;i<\/strong>: &#272;i b&#7897; nhanh ho&#7863;c ch&#7841;y nh&#7865; t&#7915; 45 ph&uacute;t &#273;&#7871;n 1 gi&#7901; gi&uacute;p &#273;&#7889;t m&#7905; v&agrave; c&#7843;i thi&#7879;n tim m&#7841;ch.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.nhathuoclongchau.com.vn\/unsafe\/800x0\/filters:quality(95)\/https:\/\/cms-prod.s3-sgn09.fptcloud.com\/cardio_vs_hiit_hinh_thuc_tap_luyen_nao_tot_hon_1_c3ba3eca58.png\" alt=\"Ng&#432;&#7901;i t&#7853;p luy&#7879;n tr&ecirc;n m&aacute;y ch&#7841;y b&#7897; v&agrave; th&#7921;c hi&#7879;n b&agrave;i t&#7853;p ch&#7889;ng &#273;&#7849;y trong ph&ograve;ng gym.\" title=\"\"><\/p>\n<h3 dir=\"ltr\">T&#7853;p Body Combat<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>L&#7907;i &iacute;ch<\/strong>: &#272;&#7889;t ch&aacute;y m&#7905; v&agrave; n&acirc;ng cao s&#7913;c kh&#7887;e.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>H&#432;&#7899;ng d&#7851;n<\/strong>:<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Kh&#7903;i &#273;&#7897;ng v&#7899;i b&agrave;i t&#7853;p nh&#7865;, sau &#273;&oacute; t&#259;ng d&#7847;n c&#432;&#7901;ng &#273;&#7897;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Th&#7921;c hi&#7879;n &#273;&uacute;ng k&#7929; thu&#7853;t &#273;&#7875; tr&aacute;nh ch&#7845;n th&#432;&#417;ng, tham gia kh&oacute;a h&#7885;c n&#7871;u c&#7847;n thi&#7871;t.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">T&#7853;p Body Pump<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>L&#7907;i &iacute;ch<\/strong>: Ph&aacute;t tri&#7875;n c&#417; b&#7855;p, &#273;&#7889;t ch&aacute;y calo, h&#7895; tr&#7907; gi&#7843;m c&acirc;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>H&#432;&#7899;ng d&#7851;n<\/strong>:<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">S&#7917; d&#7909;ng t&#7841; nh&#7887;, t&#7853;p nhi&#7873;u l&#7847;n &#273;&#7875; gia t&#259;ng s&#7913;c m&#7841;nh m&agrave; kh&ocirc;ng g&acirc;y ch&#7845;n th&#432;&#417;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">T&#259;ng d&#7847;n c&#432;&#7901;ng &#273;&#7897;, ch&uacute; tr&#7885;ng to&agrave;n th&acirc;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">K&#7871;t h&#7907;p plank, sumo squats v&agrave; lunges &#273;&#7875; gia t&#259;ng hi&#7879;u qu&#7843;.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/slifegym.com.vn\/wp-content\/uploads\/2024\/02\/kham-pha-loi-ich-khi-tap-body-combat.jpg\" alt=\"Nh&oacute;m ng&#432;&#7901;i t&#7853;p squat v&#7899;i t&#7841; trong ph&ograve;ng t&#7853;p, th&#7875; hi&#7879;n s&#7921; t&#7853;p trung v&agrave; s&#7913;c m&#7841;nh c&#417; b&#7855;p.\" title=\"\"><\/p>\n<p><em>Xem th&ecirc;m <a href=\"https:\/\/onsenaspa.com.vn\/chay-tai-cho-dot-bao-nhieu-calo\/\"><strong>Ch&#7841;y T&#7841;i Ch&#7895; &#272;&#7889;t Bao Nhi&ecirc;u Calo?<\/strong><\/a><\/em><\/p>\n<h3 dir=\"ltr\">T&#7853;p Gym<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>L&#7907;i &iacute;ch<\/strong>: Ti&ecirc;u hao calo, gia t&#259;ng s&#7913;c m&#7841;nh v&agrave; kh&#7843; n&#259;ng ch&#7883;u &#273;&#7921;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>H&#432;&#7899;ng d&#7851;n<\/strong>:<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">T&#7853;p trung v&agrave;o b&agrave;i t&#7853;p s&#7913;c m&#7841;nh nh&#432; squat, deadlift, bench press v&agrave; rowing &#273;&#7875; ph&aacute;t tri&#7875;n c&#417; b&#7855;p v&agrave; k&iacute;ch th&iacute;ch &#273;&#7889;t ch&aacute;y calo.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">S&#7917; d&#7909;ng t&#7841; n&#7863;ng v&#7899;i &iacute;t l&#7847;n l&#7863;p (6-8 l&#7847;n) &#273;&#7875; k&iacute;ch th&iacute;ch c&#417; b&#7855;p.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/s7ap1.scene7.com\/is\/image\/aia\/cac-nhom-co-tap-gym%20(12)?qlt=85&amp;wid=1024&amp;ts=1690097314742&amp;dpr=off\" alt=\"Ng&#432;&#7901;i t&#7853;p gym &#273;ang th&#7921;c hi&#7879;n &#273;&#7897;ng t&aacute;c v&#7899;i t&#7841; &#273;&#417;n tr&ecirc;n s&agrave;n c&#7887; trong ph&ograve;ng t&#7853;p th&#7875; d&#7909;c.\" title=\"\"><\/p>\n<p dir=\"ltr\"><em>Hi&#7875;u r&otilde; <strong>endomorph l&agrave; g&igrave;<\/strong> gi&uacute;p b&#7841;n thi&#7871;t k&#7871; k&#7871; ho&#7841;ch t&#7853;p luy&#7879;n v&agrave; dinh d&#432;&#7905;ng ph&ugrave; h&#7907;p &#273;&#7875; ki&#7875;m so&aacute;t c&acirc;n n&#7863;ng v&agrave; c&#7843;i thi&#7879;n v&oacute;c d&aacute;ng. V&#7899;i s&#7921; ki&ecirc;n tr&igrave; v&agrave; chi&#7871;n l&#432;&#7907;c &#273;&uacute;ng &#273;&#7855;n, b&#7841;n c&oacute; th&#7875; &#273;&#7841;t &#273;&#432;&#7907;c m&#7909;c ti&ecirc;u th&#7875; h&igrave;nh. H&atilde;y b&#7855;t &#273;&#7847;u &aacute;p d&#7909;ng ki&#7871;n th&#7913;c v&#7873; <strong>endomorph l&agrave; g&igrave;<\/strong> ngay h&ocirc;m nay &#273;&#7875; x&acirc;y d&#7921;ng c&#417; th&#7875; kh&#7887;e m&#7841;nh, c&acirc;n &#273;&#7889;i v&agrave; t&#7921; tin h&#417;n!<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Endomorph l&agrave; g&igrave; l&agrave; th&#7855;c m&#7855;c c&#7911;a nhi&#7873;u ng&#432;&#7901;i mu&#7889;n hi&#7875;u r&otilde; h&#417;n v&#7873; lo&#7841;i c&#417; th&#7875; c&#7911;a&#8230;<\/p>","protected":false},"author":4,"featured_media":7663,"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-7662","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\/09\/Che-do-tap-cho-tang-nguoi-Endomorph-1024x652.jpg",1024,652,true],"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\/7662","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=7662"}],"version-history":[{"count":0,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/posts\/7662\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media\/7663"}],"wp:attachment":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media?parent=7662"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/categories?post=7662"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/tags?post=7662"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}