{"id":10177,"date":"2021-01-26T15:19:05","date_gmt":"2021-01-26T08:19:05","guid":{"rendered":"https:\/\/inoxtanson.vn\/?p=10177"},"modified":"2021-05-27T16:53:11","modified_gmt":"2021-05-27T09:53:11","slug":"len-lich-tap-gym-cho-nam-tang-can-tang-co-nhanh-chong","status":"publish","type":"post","link":"https:\/\/inoxtanson.vn\/len-lich-tap-gym-cho-nam-tang-can-tang-co-nhanh-chong\/","title":{"rendered":"L\u00ean l\u1ecbch t\u1eadp gym cho nam t\u0103ng c\u00e2n t\u0103ng c\u01a1 nhanh ch\u00f3ng"},"content":{"rendered":"<p><em>N\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm 1 <strong>l\u1ecbch t\u1eadp gym cho nam t\u0103ng c\u00e2n t\u0103ng c\u01a1 <\/strong>ho\u00e0n h\u1ea3o th\u00ec b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y s\u1ebd d\u00e0nh cho b\u1ea1n. Vi\u1ec7c t\u1eadp c\u01a1 s\u1ebd l\u00e0m cho tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 b\u1ea1n t\u0103ng l\u00ean nh\u01b0ng kh\u00f4ng ph\u1ea3i do th\u1eeba calo khi dung n\u1ea1p qu\u00e1 nhi\u1ec1u th\u1ee9c \u0103n hay ch\u1ea5t b\u00e9o.<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Nh\u1eefng ai mu\u1ed1n t\u0103ng c\u00e2n 1 c\u00e1ch an to\u00e0n th\u00ec ch\u00fang t\u00f4i xin m\u00e1ch b\u1ea1n h\u00e3y t\u1eadp luy\u1ec7n gym t\u0103ng c\u01a1. Vi\u1ec7c t\u1eadp t\u0103ng c\u01a1 s\u1ebd gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n n\u1ea3y n\u1edf, s\u0103n ch\u1eafc v\u00e0 kh\u1ecfe m\u1ea1nh. N\u1ebfu b\u1ea1n ch\u1ec9 c\u1ed1 g\u1eafng \u0103n th\u1eadt nhi\u1ec1u nh\u01b0ng kh\u00f4ng v\u1eadn \u0111\u1ed9ng th\u00ec c\u00e1c kh\u1ed1i c\u01a1 c\u1ee7a b\u1ea1n s\u1ebd m\u1ec1m nh\u0169n, s\u1ee9c kh\u1ecfe c\u0169ng b\u1ecb \u0111e d\u1ecda. H\u00e3y xem ngay <strong>l\u1ecbch t\u1eadp gym cho nam t\u0103ng c\u00e2n t\u0103ng c\u01a1 <\/strong>hi\u1ec7u qu\u1ea3 sau \u0111\u00e2y.<\/p>\n<h2><strong>1. G\u1ee3i \u00fd l\u1ecbch t\u1eadp trong 4 tu\u1ea7n \u0111\u1ec3 t\u0103ng c\u01a1 cho nam<\/strong><\/h2>\n<h3><strong>1.1. Tu\u1ea7n 1<\/strong><\/h3>\n<p><strong>L\u1ecbch t\u1eadp gym cho nam t\u0103ng c\u00e2n t\u0103ng c\u01a1 <\/strong>s\u1ebd \u0111\u01b0\u1ee3c ti\u1ebfn h\u00e0nh trong 4 tu\u1ea7n. Trong hai tu\u1ea7n \u0111\u1ea7u ti\u00ean n\u00e0y, m\u1ed7i bu\u1ed5i t\u1eadp c\u00f3 s\u00e1u \u0111\u1ed9ng t\u00e1c bao g\u1ed3m b\u1ed1n \u0111\u1ed9ng t\u00e1c \u0111\u1ea7u ti\u00ean l\u00e0 t\u1eadp th\u1eb3ng, sau \u0111\u00f3 c\u00e1c b\u00e0i t\u1eadp th\u1ee9 n\u0103m v\u00e0 th\u1ee9 s\u00e1u \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n nh\u01b0 m\u1ed9t superset (th\u01b0\u1eddng nh\u01b0 t\u1eadp t\u1ea1). Th\u1ef1c hi\u1ec7n theo \u0111\u00fang th\u1ee9 t\u1ef1, b\u00e1m s\u00e1t s\u1ed1 hi\u1ec7p, s\u1ed1 l\u1ea7n, nh\u1ecbp \u0111\u1ed9 \u0111\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3.<\/p>\n<h3><strong>1.2. Tu\u1ea7n 2<\/strong><\/h3>\n<p>Trong tu\u1ea7n th\u1ee9 hai, t\u1ea5t c\u1ea3 c\u00e1c phi\u00ean t\u1eadp \u0111\u1ec1u gi\u1ed1ng nhau, c\u00e1c b\u01b0\u1edbc di chuy\u1ec3n gi\u1ed1ng nhau theo th\u1ee9 t\u1ef1. Tuy nhi\u00ean, trong khi t\u1eadp, b\u1ea1n v\u1eabn s\u1ebd th\u1ef1c hi\u1ec7n 5 hi\u1ec7p 8 l\u1ea7n cho hai \u0111\u1ed9ng t\u00e1c \u0111\u1ea7u ti\u00ean c\u1ee7a m\u1ed7i bu\u1ed5i \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t.<\/p>\n<div id=\"attachment_10179\" style=\"width: 810px\" class=\"wp-caption alignnone\"><img aria-describedby=\"caption-attachment-10179\" loading=\"lazy\" class=\"size-full wp-image-10179\" src=\"https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-1.jpg\" alt=\"T\u1eadp gym t\u0103ng c\u01a1 an to\u00e0n\" width=\"800\" height=\"600\" srcset=\"https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-1.jpg 800w, https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-1-500x375.jpg 500w, https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-1-300x225.jpg 300w, https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-1-768x576.jpg 768w, https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-1-705x529.jpg 705w, https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-1-450x338.jpg 450w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><p id=\"caption-attachment-10179\" class=\"wp-caption-text\">T\u1eadp gym t\u0103ng c\u01a1 an to\u00e0n<\/p><\/div>\n<h3><strong>1.3. Tu\u1ea7n 3<\/strong><\/h3>\n<p>Trong tu\u1ea7n th\u1ee9 3, c\u00e1c phi\u00ean s\u1ebd thay \u0111\u1ed5i \u0111\u1ec3 th\u00fac \u0111\u1ea9y s\u1ef1 thay \u0111\u1ed5i c\u1ee7a c\u00e1c th\u00e0nh ph\u1ea7n c\u01a1 th\u1ec3 nhanh h\u01a1n. B\u1ed1n phi\u00ean l\u00e0 ng\u1ef1c v\u00e0 l\u01b0ng; ch\u00e2n v\u00e0 c\u00e1nh tay; ng\u1ef1c v\u00e0 l\u01b0ng tr\u1edf l\u1ea1i; v\u00e0 vai v\u00e0 c\u00e1nh tay. Nhi\u1ec1u \u0111\u1ed9ng t\u00e1c h\u01a1n cho m\u1ed7i nh\u00f3m c\u01a1 ch\u00ednh s\u1ebd gi\u00fap b\u1ea1n ti\u1ebfn b\u1ed9 nhanh h\u01a1n.<\/p>\n<h3><strong>1.4. Tu\u1ea7n 4<\/strong><\/h3>\n<p>C\u00e1c b\u00e0i t\u1eadp c\u0169ng kh\u00f3 h\u01a1n \u1edf kh\u1ed1i th\u1ee9 hai v\u00ec v\u1eady h\u00e3y c\u1ed1 g\u1eafng n\u00e2ng c\u00e0ng n\u1eb7ng c\u00e0ng t\u1ed1t trong khi v\u1eabn gi\u1eef \u0111\u01b0\u1ee3c phong \u0111\u1ed9. Trong tu\u1ea7n cu\u1ed1i c\u00f9ng, h\u00e3y t\u1eadp theo c\u00e1c hi\u1ec7p v\u00e0 b\u00e0i t\u1eadp \u0111\u00e3 \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh t\u1eeb tu\u1ea7n th\u1ee9 3 \u0111\u1ec3 \u0111\u1ea9y c\u01a1 c\u1ee7a b\u1ea1n \u0111\u1ebfn gi\u1edbi h\u1ea1n c\u1ee7a ch\u00fang.<\/p>\n<h2><strong>2. Th\u1ef1c ph\u1ea9m t\u0103ng c\u00e2n t\u1ed1t cho ng\u01b0\u1eddi t\u1eadp gym t\u0103ng c\u01a1<\/strong><\/h2>\n<p>B\u00ean c\u1ea1nh 1 <strong>l\u1ecbch t\u1eadp gym cho nam t\u0103ng c\u00e2n t\u0103ng c\u01a1 <\/strong>\u0111\u00fang chu\u1ea9n, b\u1ea1n c\u0169ng c\u1ea7n c\u00f3 1 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng ph\u00f9 h\u1ee3p m\u1edbi c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c 1 k\u1ebft qu\u1ea3 nh\u01b0 \u00fd. C\u00f9ng xem g\u1ee3i \u00fd v\u1ec1 1 s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m c\u1ea7n thi\u1ebft sau \u0111\u00e2y:<\/p>\n<h3><strong>2.1. Protein<\/strong><\/h3>\n<ul>\n<li>C\u00e1 nhi\u1ec1u d\u1ea7u nh\u01b0: C\u00e1 h\u1ed3i v\u00e0 c\u00e1 m\u00f2i.<\/li>\n<li>Th\u1ecbt \u0111\u1ecf.<\/li>\n<li>Th\u1ecbt g\u00e0 \u0111en v\u00e0 g\u00e0 t\u00e2y.<\/li>\n<li>B\u1ed9t v\u00e0 thanh protein.<\/li>\n<li>B\u00e1nh protein t\u1ef1 l\u00e0m.<\/li>\n<li>Tr\u1ee9ng,&#8230;<\/li>\n<\/ul>\n<div id=\"attachment_10180\" style=\"width: 810px\" class=\"wp-caption alignnone\"><img aria-describedby=\"caption-attachment-10180\" loading=\"lazy\" class=\"size-full wp-image-10180\" src=\"https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-2.jpg\" alt=\"Th\u1ef1c ph\u1ea9m gi\u00e0u protein\" width=\"800\" height=\"600\" srcset=\"https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-2.jpg 800w, https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-2-500x375.jpg 500w, https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-2-300x225.jpg 300w, https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-2-768x576.jpg 768w, https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-2-705x529.jpg 705w, https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-2-450x338.jpg 450w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><p id=\"caption-attachment-10180\" class=\"wp-caption-text\">Th\u1ef1c ph\u1ea9m gi\u00e0u protein<\/p><\/div>\n<h3><strong>2.2. Ch\u1ea5t b\u00e9o<\/strong><\/h3>\n<ul>\n<li>C\u00e1c lo\u1ea1i h\u1ea1t v\u00e0 b\u01a1 h\u1ea1t.<\/li>\n<li>H\u1ea1t gi\u1ed1ng.<\/li>\n<li>B\u01a1 v\u00e0 d\u1ea7u b\u01a1.<\/li>\n<li>\u00d4 liu v\u00e0 d\u1ea7u \u00f4 liu.<\/li>\n<li>D\u1eeba, n\u01b0\u1edbc c\u1ed1t d\u1eeba v\u00e0 d\u1ea7u d\u1eeba.<\/li>\n<li>S\u1eefa b\u00e9o, b\u01a1 v\u00e0 pho m\u00e1t.<\/li>\n<li>Mayonnaise,&#8230;<\/li>\n<\/ul>\n<h3><strong>2.3. Carb<\/strong><\/h3>\n<ul>\n<li>Tr\u00e1i c\u00e2y t\u01b0\u01a1i v\u00e0 kh\u00f4.<\/li>\n<li>C\u00e1c lo\u1ea1i rau gi\u00e0u tinh b\u1ed9t nh\u01b0 c\u00e0 r\u1ed1t v\u00e0 \u0111\u1eadu H\u00e0 Lan.<\/li>\n<li>Khoai t\u00e2y v\u00e0 khoai lang.<\/li>\n<li>B\u00e1nh m\u00ec nguy\u00ean h\u1ea1t, b\u00e1nh m\u00ec tr\u00f2n v\u00e0 m\u00ec \u1ed1ng.<\/li>\n<li>Y\u1ebfn m\u1ea1ch c\u00e1n nh\u1ecf,&#8230;<\/li>\n<\/ul>\n<h2><strong>3. Th\u1ef1c \u0111\u01a1n g\u1ee3i \u00fd cho ng\u01b0\u1eddi t\u0103ng c\u01a1<\/strong><\/h2>\n<ul>\n<li>7:30 &#8211; 8 gi\u1edd s\u00e1ng: 3 &#8211; 4 qu\u1ea3 tr\u1ee9ng, 2 l\u00e1t b\u00e1nh m\u00ec n\u01b0\u1edbng nguy\u00ean c\u00e1m v\u1edbi b\u01a1 h\u1ea1t, b\u00e1t tr\u00e1i c\u00e2y, ly s\u1eefa.<\/li>\n<li>11 gi\u1edd tr\u01b0a: \u1ee8c ho\u1eb7c \u0111\u00f9i g\u00e0 n\u01b0\u1edbng, b\u00f4ng c\u1ea3i xanh, m\u1ed9t ch\u00e9n c\u01a1m g\u1ea1o l\u1ee9t v\u1edbi d\u1ea7u \u00f4 liu v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t.<\/li>\n<li>3 gi\u1edd chi\u1ec1u: Th\u00eam m\u1ed9t v\u00e0i n\u1eafm h\u1ea1t to, c\u00f9ng v\u1edbi m\u1ed9t \u00edt tr\u00e1i c\u00e2y kh\u00f4 ho\u1eb7c granola.<\/li>\n<li>6 gi\u1edd chi\u1ec1u: Protein l\u1eafc sau khi t\u1eadp luy\u1ec7n (n\u1ebfu b\u1ea1n t\u1eadp v\u00e0o bu\u1ed5i t\u1ed1i).<\/li>\n<li>7 gi\u1edd t\u1ed1i: B\u00edt t\u1ebft s\u01b0\u1eddn, khoai lang ho\u1eb7c ng\u0169 c\u1ed1c, salad v\u1edbi b\u01a1.<\/li>\n<li>10 gi\u1edd t\u1ed1i: S\u1eefa chua, pho m\u00e1t ho\u1eb7c protein casein tr\u1ed9n v\u1edbi b\u01a1 h\u1ea1t.<\/li>\n<\/ul>\n<div id=\"attachment_10181\" style=\"width: 810px\" class=\"wp-caption alignnone\"><img aria-describedby=\"caption-attachment-10181\" loading=\"lazy\" class=\"size-full wp-image-10181\" src=\"https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-3.jpg\" alt=\"Th\u1ef1c \u0111\u01a1n t\u0103ng c\u00e2n\" width=\"800\" height=\"600\" srcset=\"https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-3.jpg 800w, https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-3-500x375.jpg 500w, https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-3-300x225.jpg 300w, https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-3-768x576.jpg 768w, https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-3-705x529.jpg 705w, https:\/\/inoxtanson.vn\/wp-content\/uploads\/2021\/01\/lich-tap-gym-cho-nam-tang-can-tang-co-3-450x338.jpg 450w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><p id=\"caption-attachment-10181\" class=\"wp-caption-text\">Th\u1ef1c \u0111\u01a1n t\u0103ng c\u00e2nTh\u1ef1c \u0111\u01a1n t\u0103ng c\u00e2n<\/p><\/div>\n<p>Vi\u1ec7c t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n s\u1ebd v\u00f4 c\u00f9ng \u00fd ngh\u0129a n\u1ebfu nh\u01b0 c\u00f3 \u0111\u01b0\u1ee3c 1 <strong>l\u1ecbch t\u1eadp gym cho nam t\u0103ng c\u00e2n t\u0103ng c\u01a1 <\/strong>\u0111\u00fang chu\u1ea9n c\u00f9ng 1 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh. \u0110\u1ed3ng th\u1eddi, b\u1ea1n ph\u1ea3i t\u1eadp luy\u1ec7n \u0111\u00fang ph\u01b0\u01a1ng ph\u00e1p, \u0111\u00fang \u0111\u1ed9ng t\u00e1c c\u0169ng nh\u01b0 si\u00eang n\u0103ng, ki\u00ean tr\u00ec th\u00ec m\u1edbi c\u00f3 th\u1ec3 t\u0103ng c\u00e2n, t\u0103ng c\u01a1 an to\u00e0n \u0111\u01b0\u1ee3c. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n t\u1ea1i nh\u00e0 v\u1edbi nh\u1eefng s\u1ea3n ph\u1ea9m c\u1ee7a th\u01b0\u01a1ng hi\u1ec7u Elipsport nh\u01b0 <a href=\"https:\/\/elipsport.vn\/may-chay-bo-dien\/\" rel=\"nofollow noopener\" target=\"_blank\"><strong>m\u00e1y ch\u1ea1y b\u1ed9<\/strong><\/a>, xe \u0111\u1ea1p t\u1eadp,&#8230; Tham kh\u1ea3o nh\u1eefng s\u1ea3n ph\u1ea9m n\u00e0y t\u1ea1i trang web <a href=\"https:\/\/elipsport.vn\/\" rel=\"nofollow noopener\" target=\"_blank\"><strong>https:\/\/elipsport.vn\/<\/strong><\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>N\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm 1 l\u1ecbch t\u1eadp gym cho nam t\u0103ng c\u00e2n t\u0103ng c\u01a1 ho\u00e0n h\u1ea3o th\u00ec b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y s\u1ebd d\u00e0nh cho b\u1ea1n. Vi\u1ec7c t\u1eadp c\u01a1 s\u1ebd l\u00e0m cho tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 b\u1ea1n t\u0103ng l\u00ean nh\u01b0ng kh\u00f4ng ph\u1ea3i do th\u1eeba calo khi dung n\u1ea1p qu\u00e1 nhi\u1ec1u th\u1ee9c \u0103n hay ch\u1ea5t b\u00e9o. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[172],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/inoxtanson.vn\/wp-json\/wp\/v2\/posts\/10177"}],"collection":[{"href":"https:\/\/inoxtanson.vn\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/inoxtanson.vn\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/inoxtanson.vn\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/inoxtanson.vn\/wp-json\/wp\/v2\/comments?post=10177"}],"version-history":[{"count":0,"href":"https:\/\/inoxtanson.vn\/wp-json\/wp\/v2\/posts\/10177\/revisions"}],"wp:attachment":[{"href":"https:\/\/inoxtanson.vn\/wp-json\/wp\/v2\/media?parent=10177"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/inoxtanson.vn\/wp-json\/wp\/v2\/categories?post=10177"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/inoxtanson.vn\/wp-json\/wp\/v2\/tags?post=10177"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}