\n N\u1ed9i dung\n <\/div>\n

1. Vai tr\u00f2 c\u1ee7a c\u01a1 m\u00f4ng<\/a><\/li>\n
2. D\u1ea5u hi\u1ec7u c\u01a1 m\u00f4ng y\u1ebfu<\/a><\/li>\n
3. Nh\u1eefng sai l\u1ea7m th\u01b0\u1eddng g\u1eb7p khi t\u1eadp c\u01a1 m\u00f4ng<\/a><\/li>\n
4. H\u1eadu qu\u1ea3 c\u1ee7a vi\u1ec7c t\u1eadp c\u01a1 h\u00f4ng sai c\u00e1ch<\/a><\/li>\n
5. Chi\u1ebfn l\u01b0\u1ee3c t\u0103ng c\u01a1 m\u00f4ng hi\u1ec7u qu\u1ea3<\/a><\/li>\n<\/ul>\n<\/div>\n
Tuy nhi\u00ean, nhi\u1ec1u ng\u01b0\u1eddi m\u1eafc sai l\u1ea7m khi t\u1eadp luy\u1ec7n, d\u1eabn \u0111\u1ebfn c\u01a1 m\u00f4ng y\u1ebfu v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 li\u00ean quan.<\/p>\n
1. Vai tr\u00f2 c\u1ee7a c\u01a1 m\u00f4ng<\/h2>\n
C\u01a1 m\u00f4ng g\u1ed3m ba nh\u00f3m ch\u00ednh: C\u01a1 m\u00f4ng l\u1edbn (gluteus maximus), c\u01a1 m\u00f4ng gi\u1eefa (gluteus medius) v\u00e0 c\u01a1 m\u00f4ng nh\u1ecf (gluteus minimus). Ch\u00fang ho\u1ea1t \u0111\u1ed9ng nh\u01b0 “b\u1ed9 gi\u1ea3m x\u00f3c” sinh h\u1ecdc, \u1ed5n \u0111\u1ecbnh h\u00f4ng, duy tr\u00ec t\u01b0 th\u1ebf th\u1eb3ng v\u00e0 h\u1ed7 tr\u1ee3 l\u1ef1c \u0111\u1ea9y khi di chuy\u1ec3n. C\u01a1 m\u00f4ng gi\u1eefa \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng trong vi\u1ec7c gi\u1eef h\u00f4ng c\u00e2n b\u1eb1ng, ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng l\u1eafc l\u01b0 khi \u0111i b\u1ed9.<\/p>\n
\n
\n $\"Sai$ \n <\/div>
\n
C\u01a1 m\u00f4ng \u0111\u00f3ng vai tr\u00f2 thi\u1ebft y\u1ebfu trong vi\u1ec7c duy tr\u00ec t\u01b0 th\u1ebf, \u1ed5n \u0111\u1ecbnh h\u00f4ng.<\/p>\n<\/figcaption><\/figure>\n
2. D\u1ea5u hi\u1ec7u c\u01a1 m\u00f4ng y\u1ebfu<\/h2>\n
C\u01a1 m\u00f4ng y\u1ebfu th\u01b0\u1eddng bi\u1ec3u hi\u1ec7n qua c\u0103ng c\u1ee9ng, h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng v\u00e0 \u0111au \u1edf l\u01b0ng d\u01b0\u1edbi, h\u00f4ng ho\u1eb7c \u0111\u1ea7u g\u1ed1i. D\u1ea5u hi\u1ec7u \u0111i\u1ec3n h\u00ecnh l\u00e0 t\u00ecnh tr\u1ea1ng h\u00f4ng b\u1ecb h\u00f5m: khi n\u00e2ng m\u1ed9t ch\u00e2n l\u00ean, h\u00f4ng b\u00ean kia nghi\u00eang xu\u1ed1ng do c\u01a1 m\u00f4ng gi\u1eefa kh\u00f4ng \u0111\u1ee7 s\u1ee9c \u1ed5n \u0111\u1ecbnh.<\/p>\n
C\u00e1ch ki\u1ec3m tra t\u1ea1i nh\u00e0: <\/i>\u0110\u1ee9ng th\u1eb3ng, n\u00e2ng m\u1ed9t ch\u00e2n l\u00ean cao (\u0111\u1ea7u g\u1ed1i g\u1eadp song song m\u1eb7t \u0111\u1ea5t). Quan s\u00e1t h\u00f4ng: N\u1ebfu h\u00f4ng nghi\u00eang ho\u1eb7c b\u1ea1n ph\u1ea3i nghi\u00eang ng\u01b0\u1eddi \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng, c\u01a1 m\u00f4ng gi\u1eefa c\u00f3 th\u1ec3 y\u1ebfu. L\u1eb7p l\u1ea1i v\u1edbi ch\u00e2n kia \u0111\u1ec3 so s\u00e1nh.<\/p>\n
3. Nh\u1eefng sai l\u1ea7m th\u01b0\u1eddng g\u1eb7p khi t\u1eadp c\u01a1 m\u00f4ng<\/h2>\n
Vi\u1ec7c t\u1eadp luy\u1ec7n ch\u0103m ch\u1ec9 nh\u01b0ng v\u00f2ng 3 v\u1eabn k\u00e9m s\u0103n ch\u1eafc th\u01b0\u1eddng do nh\u1eefng sai l\u1ea7m k\u1ef9 thu\u1eadt khi\u1ebfn c\u01a1 m\u00f4ng kh\u00f4ng \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t \u0111\u00fang c\u00e1ch.<\/p>\n
Sai l\u1ea7m ph\u1ed5 bi\u1ebfn nh\u1ea5t l\u00e0 b\u1ecf qua c\u01a1 m\u00f4ng gi\u1eefa (y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh \u0111\u1ed9 tr\u00f2n \u0111\u1ea7y) v\u00e0 thi\u1ebfu c\u00e1c \u0111\u1ed9ng t\u00e1c dang h\u00f4ng, khi\u1ebfn ph\u1ea7n tr\u00ean m\u00f4ng b\u1ecb ph\u1eb3ng.<\/p>\n
Nhi\u1ec1u ng\u01b0\u1eddi m\u1eafc l\u1ed7i t\u1eadp sai t\u01b0 th\u1ebf, d\u1ed3n l\u1ef1c v\u00e0o c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc ho\u1eb7c l\u01b0ng d\u01b0\u1edbi khi th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i n\u1eb7ng nh\u01b0 Hip Thrust.<\/p>\n
Ngo\u00e0i ra, vi\u1ec7c b\u1ecf qua b\u01b0\u1edbc k\u00edch ho\u1ea1t c\u01a1 m\u00f4ng tr\u01b0\u1edbc khi t\u1eadp v\u00e0 ch\u1ec9 t\u1eadp trong ph\u1ea1m vi v\u1eadn \u0111\u1ed9ng ng\u1eafn l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3 k\u00edch th\u00edch s\u1ee3i c\u01a1.<\/p>\n
Cu\u1ed1i c\u00f9ng, t\u1eadp qu\u00e1 nhi\u1ec1u m\u00e0 kh\u00f4ng c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i h\u1ee3p l\u00fd (48-72 gi\u1edd) c\u00f3 th\u1ec3 g\u00e2y \u1ee9c ch\u1ebf, khi\u1ebfn c\u01a1 m\u00f4ng kh\u00f4ng n\u1edf.<\/p>\n
\n
\n $\"Sai$ \n <\/div>
\n
T\u1eadp luy\u1ec7n c\u01a1 m\u00f4ng kh\u00f4ng ch\u1ec9 gi\u1edbi h\u1ea1n \u1edf \u0111\u1ed9ng t\u00e1c t\u1eadp t\u1ea1i ch\u1ed7 m\u00e0 c\u1ea7n to\u00e0n di\u1ec7n.<\/p>\n<\/figcaption><\/figure>\n
4. H\u1eadu qu\u1ea3 c\u1ee7a vi\u1ec7c t\u1eadp c\u01a1 h\u00f4ng sai c\u00e1ch<\/span><\/h2>\n
Khi c\u01a1 m\u00f4ng y\u1ebfu, c\u00e1c b\u1ed9 ph\u1eadn kh\u00e1c ph\u1ea3i b\u00f9 tr\u1eeb, d\u1eabn \u0111\u1ebfn m\u1ea5t c\u00e2n b\u1eb1ng v\u00e0 \u0111au ch\u1ee9c n\u0103ng (kh\u00f4ng do t\u1ed5n th\u01b0\u01a1ng c\u1ea5u tr\u00fac).<\/p>\n
C\u00e1c v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn bao g\u1ed3m:<\/p>\n
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H\u1ed9i ch\u1ee9ng \u0111au \u0111\u1ea7u g\u1ed1i <\/a>\u1edf ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 <\/i><\/li>\n
H\u1ed9i ch\u1ee9ng d\u1ea3i ch\u1eadu ch\u00e0y.<\/i><\/li>\n
Vi\u00eam g\u00e2n Achilles<\/a>, vi\u00eam g\u00e2n b\u00e1nh ch\u00e8 ho\u1eb7c vi\u00eam c\u00e2n gan ch\u00e2n.<\/i><\/li>\n<\/ul>\n
\u0110\u1eb7c bi\u1ec7t \u1edf v\u1eadn \u0111\u1ed9ng vi\u00ean ch\u1ea1y b\u1ed9, c\u01a1 m\u00f4ng y\u1ebfu t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n
5. Chi\u1ebfn l\u01b0\u1ee3c t\u0103ng c\u01a1 m\u00f4ng hi\u1ec7u qu\u1ea3<\/h2>\n
T\u1eadp luy\u1ec7n c\u01a1 m\u00f4ng kh\u00f4ng ch\u1ec9 gi\u1edbi h\u1ea1n \u1edf \u0111\u1ed9ng t\u00e1c t\u1eadp t\u1ea1i ch\u1ed7 m\u00e0 c\u1ea7n to\u00e0n di\u1ec7n, bao g\u1ed3m:<\/p>\n
T\u1eadp \u1ed5n \u0111\u1ecbnh h\u00f4ng qua b\u00e0i t\u1eadp m\u1ed9t ch\u00e2n: <\/i>C\u00e1c \u0111\u1ed9ng t\u00e1c nh\u01b0 squat <\/a>m\u1ed9t ch\u00e2n ho\u1eb7c lunge gi\u00fap k\u00edch ho\u1ea1t c\u01a1 m\u00f4ng \u0111\u00fang c\u00e1ch.<\/p>\n
Nguy\u00ean t\u1eafc: Gi\u1eef h\u00f4ng v\u00e0 x\u01b0\u01a1ng ch\u1eadu c\u00e2n b\u1eb1ng; tr\u00e1nh l\u1eafc l\u01b0 \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a hi\u1ec7u qu\u1ea3.<\/p>\n
T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u1ed1t l\u00f5i (core):<\/i> B\u00e0i t\u1eadp nh\u01b0 vung t\u1ea1 \u1ea5m (kettlebell swing) k\u1ebft h\u1ee3p core v\u00e0 c\u01a1 m\u00f4ng, th\u00fac \u0111\u1ea9y s\u1ee9c m\u1ea1nh \u0111\u1ed9ng. Core m\u1ea1nh h\u1ed7 tr\u1ee3 c\u01a1 m\u00f4ng ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n
T\u1eadp dang h\u00f4ng (hip abduction): <\/i>\u0110\u1ed9ng t\u00e1c \u0111i b\u1ed9 ki\u1ec3u qu\u00e1i v\u1eadt (monster walk) v\u1edbi d\u00e2y kh\u00e1ng l\u1ef1c gi\u00fap t\u0103ng c\u01b0\u1eddng c\u01a1 m\u00f4ng gi\u1eefa. Gi\u1eef \u0111\u1ea7u g\u1ed1i kh\u00f4ng ch\u1ea1m nhau \u0111\u1ec3 t\u1eadp trung l\u1ef1c \u0111\u00fang v\u1ecb tr\u00ed.<\/p>\n
L\u01b0u \u00fd: Tr\u00e1nh t\u1eadp qu\u00e1 s\u1ee9c \u0111\u1ec3 ng\u0103n c\u01a1 m\u00f4ng gi\u1eefa ph\u00ec \u0111\u1ea1i b\u1ea5t c\u00e2n \u0111\u1ed1i, g\u00e2y \u0111au m\u1edbi.<\/p>\n
Ngo\u00e0i ra c\u1ea7n l\u01b0u \u00fd, n\u1ebfu \u0111au k\u00e9o d\u00e0i sau t\u1eadp luy\u1ec7n, h\u00e3y ng\u1eebng ngay v\u00e0 tham kh\u1ea3o b\u00e1c s\u0129. V\u1edbi ng\u01b0\u1eddi d\u01b0\u1edbi 21 tu\u1ed5i, \u0111\u00e1nh gi\u00e1 n\u1ebfu \u0111au v\u01b0\u1ee3t qu\u00e1 v\u00e0i ng\u00e0y; v\u1edbi ng\u01b0\u1eddi l\u1edbn tu\u1ed5i h\u01a1n, ki\u1ec3m tra n\u1ebfu \u0111au k\u00e9o d\u00e0i 5-7 ng\u00e0y kh\u00f4ng gi\u1ea3m. C\u01a1 th\u1ec3 m\u1ed7i ng\u01b0\u1eddi kh\u00e1c nhau, nh\u01b0ng \u0111au dai d\u1eb3ng th\u01b0\u1eddng l\u00e0 d\u1ea5u hi\u1ec7u c\u1ea7n can thi\u1ec7p chuy\u00ean m\u00f4n.<\/p>\n
\u00c1p d\u1ee5ng \u0111\u00fang c\u00e1c chi\u1ebfn l\u01b0\u1ee3c tr\u00ean, b\u1ea1n kh\u00f4ng ch\u1ec9 c\u00f3 v\u00f2ng 3 s\u0103n ch\u1eafc m\u00e0 c\u00f2n gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng l\u00e2u d\u00e0i. B\u1eaft \u0111\u1ea7u t\u1eeb b\u00e0i t\u1eadp c\u01a1 b\u1ea3n v\u00e0 t\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 \u0111\u1ec3 \u0111\u1ea1t k\u1ebft qu\u1ea3 b\u1ec1n v\u1eefng.<\/p>\n
\n $\"8$ <\/a>8 b\u00e0i t\u1eadp gi\u00fap c\u01a1 m\u00f4ng kh\u1ecfe, s\u0103n ch\u1eafc h\u01a1n<\/a><\/p>\n
SK\u0110S – C\u01a1 m\u00f4ng kh\u1ecfe \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c h\u1ed7 tr\u1ee3 t\u01b0 th\u1ebf, l\u1ef1c \u0111\u1ea9y khi \u0111i b\u1ed9 v\u00e0 ch\u1ea1y, \u0111\u1ed3ng th\u1eddi ng\u0103n ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng \u0111\u1ea7u g\u1ed1i v\u00e0 \u0111au l\u01b0ng…<\/p>\n<\/div>\n
M\u1eddi xem th\u00eam video \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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N\u00ean \u0111i b\u1ed9 bao nhi\u00eau km m\u1ed7i ng\u00e0y \u0111\u1ec3 c\u01a1 th\u1ec3 kh\u1ecfe \u0111\u1eb9p? | SK\u0110S<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
C\u01a1 m\u00f4ng \u0111\u00f3ng vai tr\u00f2 thi\u1ebft y\u1ebfu trong vi\u1ec7c duy tr\u00ec t\u01b0 th\u1ebf, \u1ed5n \u0111\u1ecbnh h\u00f4ng v\u00e0 h\u1ed7 tr\u1ee3 c\u00e1c chuy\u1ec3n \u0111\u1ed9ng h\u00e0ng ng\u00e0y nh\u01b0 \u0111i b\u1ed9 hay leo c\u1ea7u thang. Kh\u00f4ng ch\u1ec9 mang l\u1ea1i v\u00f2ng 3 s\u0103n ch\u1eafc, c\u01a1 m\u00f4ng kh\u1ecfe m\u1ea1nh c\u00f2n gi\u00fap ng\u0103n ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1294","post","type-post","status-publish","format-standard","hentry","category-me-va-be"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1294","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1294"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1294\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1294"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1294"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1294"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

5. Chi\u1ebfn l\u01b0\u1ee3c t\u0103ng c\u01a1 m\u00f4ng hi\u1ec7u qu\u1ea3<\/h2>\nT\u1eadp luy\u1ec7n c\u01a1 m\u00f4ng kh\u00f4ng ch\u1ec9 gi\u1edbi h\u1ea1n \u1edf \u0111\u1ed9ng t\u00e1c t\u1eadp t\u1ea1i ch\u1ed7 m\u00e0 c\u1ea7n to\u00e0n di\u1ec7n, bao g\u1ed3m:<\/p>\n