{"id":25951,"date":"2026-07-07T22:02:40","date_gmt":"2026-07-07T15:02:40","guid":{"rendered":"https:\/\/lemogym.com\/?p=25951"},"modified":"2026-07-08T16:57:53","modified_gmt":"2026-07-08T09:57:53","slug":"huong-dan-tap-gym-cho-nguoi-moi-bat-dau","status":"publish","type":"post","link":"https:\/\/lemogym.com\/th\/huong-dan-tap-gym-cho-nguoi-moi-bat-dau\/","title":{"rendered":"H\u01b0\u1edbng D\u1eabn T\u1eadp Gym Cho Ng\u01b0\u1eddi M\u1edbi B\u1eaft \u0110\u1ea7u \u2014 T\u1eeb A \u0110\u1ebfn Z"},"content":{"rendered":"<p class=\"wp-block-paragraph\">B\u1eaft \u0111\u1ea7u t\u1eadp gym l\u00e0 m\u1ed9t trong nh\u1eefng quy\u1ebft \u0111\u1ecbnh t\u1ed1t nh\u1ea5t b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m cho s\u1ee9c kho\u1ebb. Nh\u01b0ng v\u1edbi h\u00e0ng tr\u0103m m\u00e1y m\u00f3c, b\u00e0i t\u1eadp v\u00e0 th\u00f4ng tin m\u00e2u thu\u1eabn tr\u00ean m\u1ea1ng, ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u d\u1ec5 b\u1ecb cho\u00e1ng ng\u1ee3p. H\u01b0\u1edbng d\u1eabn n\u00e0y s\u1ebd \u0111\u01b0a b\u1ea1n qua t\u1eebng b\u01b0\u1edbc \u2014 t\u1eeb thi\u1ebft b\u1ecb c\u1ea7n mang theo, l\u1ecbch t\u1eadp, k\u1ef9 thu\u1eadt c\u01a1 b\u1ea3n \u0111\u1ebfn dinh d\u01b0\u1ee1ng \u2014 \u0111\u1ec3 b\u1ea1n t\u1ef1 tin b\u01b0\u1edbc v\u00e0o ph\u00f2ng gym ngay ng\u00e0y \u0111\u1ea7u ti\u00ean.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1280\" height=\"831\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/gym-woman-workout-1.jpg\" alt=\"Ph\u1ee5 n\u1eef t\u1eadp gym b\u00e0i t\u1eadp to\u00e0n th\u00e2n cho ng\u01b0\u1eddi m\u1edbi\" class=\"wp-image-26065\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/gym-woman-workout-1.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-300x195.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-1024x665.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-768x499.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-600x390.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-150x97.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">Tu\u1ea7n \u0110\u1ea7u Ti\u00ean: K\u1ef3 V\u1ecdng \u0110\u00fang \u0110\u1ec3 Kh\u00f4ng N\u1ea3n L\u00f2ng<\/h2>\n<p class=\"wp-block-paragraph\">Tu\u1ea7n \u0111\u1ea7u gym, nhi\u1ec1u ng\u01b0\u1eddi k\u1ef3 v\u1ecdng th\u1ea5y k\u1ebft qu\u1ea3 ngay. Th\u1ef1c t\u1ebf l\u00e0: <strong>4\u20138 tu\u1ea7n \u0111\u1ea7u l\u00e0 th\u1eddi gian th\u1ea7n kinh c\u01a1 b\u1eafp (neuromuscular) th\u00edch nghi<\/strong> \u2014 c\u01a1 b\u1eafp h\u1ecdc c\u00e1ch ph\u1ed1i h\u1ee3p v\u00e0 k\u00edch ho\u1ea1t \u0111\u00fang nh\u00f3m c\u01a1. \u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n quan tr\u1ecdng nh\u1ea5t d\u00f9 ch\u01b0a nh\u00ecn th\u1ea5y thay \u0111\u1ed5i r\u00f5 r\u1ec7t. \u0110au nh\u1ee9c c\u01a1 (DOMS) trong 1\u20133 ng\u00e0y sau t\u1eadp l\u00e0 ho\u00e0n to\u00e0n b\u00ecnh th\u01b0\u1eddng.<\/p>\n<p class=\"wp-block-paragraph\">M\u1ee5c ti\u00eau tu\u1ea7n 1\u20134: <strong>h\u1ecdc k\u1ef9 thu\u1eadt \u0111\u00fang<\/strong>, kh\u00f4ng ph\u1ea3i t\u1eadp n\u1eb7ng. T\u1eadp v\u1edbi 60\u201370% s\u1ee9c l\u1ef1c \u0111\u1ec3 l\u00e0m quen v\u1edbi chuy\u1ec3n \u0111\u1ed9ng. Quan s\u00e1t ng\u01b0\u1eddi t\u1eadp xung quanh, h\u1ecfi hu\u1ea5n luy\u1ec7n vi\u00ean n\u1ebfu c\u1ea7n, v\u00e0 \u0111\u1eebng ng\u1ea1i d\u00f9ng t\u1ea1 nh\u1eb9.<\/p>\n<h2 class=\"wp-block-heading\">Nh\u1eefng Th\u1ee9 C\u1ea7n Mang Theo Ph\u00f2ng Gym<\/h2>\n<ul class=\"wp-block-list\">\n<li><strong>\u0110\u1ed3 t\u1eadp gym ch\u1ea5t l\u01b0\u1ee3ng:<\/strong> Leggings co gi\u00e3n, \u00e1o bra th\u1ec3 thao ph\u00f9 h\u1ee3p, gi\u00e0y gym chuy\u00ean d\u1ee5ng (kh\u00f4ng \u0111i gi\u00e0y ch\u1ea1y b\u1ed9 khi t\u1eadp t\u1ea1)<\/li>\n<li><strong>Kh\u0103n:<\/strong> Lau m\u00e1y sau d\u00f9ng l\u00e0 ph\u00e9p l\u1ecbch s\u1ef1 t\u1ed1i thi\u1ec3u t\u1ea1i gym<\/li>\n<li><strong>B\u00ecnh n\u01b0\u1edbc 700ml\u20131L:<\/strong> U\u1ed1ng m\u1ed7i 15\u201320 ph\u00fat trong bu\u1ed5i t\u1eadp<\/li>\n<li><strong>Tai nghe + playlist motivating:<\/strong> \u00c2m nh\u1ea1c t\u0103ng 15% hi\u1ec7u su\u1ea5t t\u1eadp theo nghi\u00ean c\u1ee9u<\/li>\n<li><strong>Workout log (s\u1ed5 ho\u1eb7c app):<\/strong> Ghi l\u1ea1i t\u1ea1, set, rep \u0111\u1ec3 theo d\u00f5i ti\u1ebfn tr\u00ecnh<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1280\" height=\"853\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/yoga-flex-woman.jpg\" alt=\"D\u1ee5ng c\u1ee5 t\u1eadp gym t\u1ea1 tay cho ng\u01b0\u1eddi m\u1edbi\" class=\"wp-image-26073\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/yoga-flex-woman.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/dumbbells-gym-300x200.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/dumbbells-gym-1024x682.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/dumbbells-gym-768x512.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/dumbbells-gym-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/dumbbells-gym-600x400.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/dumbbells-gym-150x100.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">Ch\u01b0\u01a1ng Tr\u00ecnh T\u1eadp Cho Ng\u01b0\u1eddi M\u1edbi \u2014 3 Bu\u1ed5i\/Tu\u1ea7n Full Body<\/h2>\n<p class=\"wp-block-paragraph\">Full body workout 3 bu\u1ed5i\/tu\u1ea7n (v\u00ed d\u1ee5: Th\u1ee9 2, 4, 6) l\u00e0 l\u1ecbch t\u1eadp t\u1ed1i \u01b0u nh\u1ea5t cho ng\u01b0\u1eddi m\u1edbi. T\u1ea7n su\u1ea5t k\u00edch th\u00edch m\u1ed7i nh\u00f3m c\u01a1 3 l\u1ea7n\/tu\u1ea7n gi\u00fap h\u1ecdc k\u1ef9 thu\u1eadt nhanh h\u01a1n v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp hi\u1ec7u qu\u1ea3 h\u01a1n t\u1eadp theo nh\u00f3m c\u01a1 (bro-split).<\/p>\n<p class=\"wp-block-paragraph\"><strong>M\u1ed7i bu\u1ed5i t\u1eadp (45\u201360 ph\u00fat):<\/strong><\/p>\n<ol class=\"wp-block-list\">\n<li><strong>Squat:<\/strong> 3 sets \u00d7 10 reps \u2014 t\u1eadp c\u01a1 \u0111\u00f9i, m\u00f4ng, to\u00e0n th\u00e2n d\u01b0\u1edbi<\/li>\n<li><strong>Bench Press \/ Dumbbell Press:<\/strong> 3\u00d710 \u2014 c\u01a1 ng\u1ef1c v\u00e0 tay tr\u00ean<\/li>\n<li><strong>Lat Pulldown ho\u1eb7c Assisted Pull-up:<\/strong> 3\u00d710 \u2014 c\u01a1 l\u01b0ng<\/li>\n<li><strong>Romanian Deadlift (RDL):<\/strong> 3\u00d710 \u2014 c\u01a1 \u0111\u00f9i sau v\u00e0 l\u01b0ng d\u01b0\u1edbi<\/li>\n<li><strong>Dumbbell Row:<\/strong> 3\u00d710 m\u1ed7i b\u00ean \u2014 l\u01b0ng v\u00e0 b\u1eb9n<\/li>\n<li><strong>Plank:<\/strong> 3\u00d730\u201360 gi\u00e2y \u2014 core v\u00e0 b\u1ee5ng<\/li>\n<li><strong>Hip Thrust:<\/strong> 3\u00d712 \u2014 c\u01a1 m\u00f4ng s\u00e2u<\/li>\n<\/ol>\n<h2 class=\"wp-block-heading\">K\u1ef9 Thu\u1eadt Squat \u0110\u00fang \u2014 B\u00e0i T\u1eadp Quan Tr\u1ecdng Nh\u1ea5t<\/h2>\n<p class=\"wp-block-paragraph\">Squat l\u00e0 &#8220;vua c\u1ee7a c\u00e1c b\u00e0i t\u1eadp&#8221; v\u00ec k\u00edch ho\u1ea1t nhi\u1ec1u c\u01a1 nh\u1ea5t: \u0111\u00f9i tr\u01b0\u1edbc, \u0111\u00f9i sau, m\u00f4ng, core. K\u1ef9 thu\u1eadt \u0111\u00fang:<\/p>\n<ul class=\"wp-block-list\">\n<li>Ch\u00e2n r\u1ed9ng b\u1eb1ng vai ho\u1eb7c h\u01a1n, ng\u00f3n ch\u00e2n h\u01a1i h\u01b0\u1edbng ra ngo\u00e0i 15\u201330\u00b0<\/li>\n<li>Ng\u1ed3i xu\u1ed1ng nh\u01b0 ng\u1ed3i gh\u1ebf \u2014 \u0111\u1ea9y h\u00f4ng ra sau tr\u01b0\u1edbc, g\u1ed1i \u0111i theo h\u01b0\u1edbng ng\u00f3n ch\u00e2n<\/li>\n<li>L\u01b0ng th\u1eb3ng, ng\u1ef1c h\u01b0\u1edbng l\u00ean, kh\u00f4ng c\u00fai ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc<\/li>\n<li>G\u1ed1i kh\u00f4ng \u0111\u01b0\u1ee3c c\u1ee5p v\u00e0o trong (knee cave) \u2014 \u0111\u00e2y l\u00e0 d\u1ea5u hi\u1ec7u c\u01a1 m\u00f4ng y\u1ebfu<\/li>\n<li>Xu\u1ed1ng \u0111\u1ebfn \u00edt nh\u1ea5t song song m\u1eb7t \u0111\u1ea5t (parallel), l\u00fd t\u01b0\u1edfng l\u00e0 d\u01b0\u1edbi parallel<\/li>\n<li>Th\u1edf v\u00e0o khi xu\u1ed1ng, th\u1edf ra m\u1ea1nh khi \u0111\u1ee9ng l\u00ean (Valsalva maneuver)<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1280\" height=\"960\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/gym-woman-workout-2.jpg\" alt=\"Ph\u1ee5 n\u1eef t\u1eadp t\u1ea1 \u0111\u00fang k\u1ef9 thu\u1eadt t\u1ea1i gym\" class=\"wp-image-26066\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/gym-woman-workout-2.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-lifting-weights-300x225.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-lifting-weights-1024x768.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-lifting-weights-768x576.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-lifting-weights-16x12.jpg 16w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-lifting-weights-600x450.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-lifting-weights-150x113.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">Nguy\u00ean T\u1eafc Progressive Overload \u2014 Ch\u00eca Kho\u00e1 Ph\u00e1t Tri\u1ec3n<\/h2>\n<p class=\"wp-block-paragraph\">Progressive Overload l\u00e0 nguy\u00ean t\u1eafc quan tr\u1ecdng nh\u1ea5t trong t\u1eadp gym: <strong>c\u01a1 b\u1eafp ch\u1ec9 ph\u00e1t tri\u1ec3n khi b\u1ea1n li\u00ean t\u1ee5c t\u0103ng th\u00e1ch th\u1ee9c<\/strong>. C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>T\u0103ng tr\u1ecdng l\u01b0\u1ee3ng:<\/strong> Khi t\u1eadp \u0111\u01b0\u1ee3c 3\u00d710 d\u1ec5 d\u00e0ng, t\u0103ng 2.5\u20135kg<\/li>\n<li><strong>T\u0103ng rep:<\/strong> 3\u00d78 \u2192 3\u00d710 \u2192 3\u00d712 tr\u01b0\u1edbc khi t\u0103ng t\u1ea1<\/li>\n<li><strong>T\u0103ng set:<\/strong> T\u1eeb 3 sets l\u00ean 4 sets<\/li>\n<li><strong>Gi\u1ea3m th\u1eddi gian ngh\u1ec9:<\/strong> Ngh\u1ec9 90s \u2192 60s gi\u1eefa c\u00e1c set<\/li>\n<li><strong>C\u1ea3i thi\u1ec7n k\u1ef9 thu\u1eadt:<\/strong> Squat s\u00e2u h\u01a1n, ki\u1ec3m so\u00e1t t\u1ed1t h\u01a1n<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\">Dinh D\u01b0\u1ee1ng C\u01a1 B\u1ea3n Cho Ng\u01b0\u1eddi M\u1edbi T\u1eadp Gym<\/h2>\n<p class=\"wp-block-paragraph\">T\u1eadp gym m\u00e0 kh\u00f4ng \u0103n \u0111\u00fang = l\u00e3ng ph\u00ed 50% c\u00f4ng s\u1ee9c. Nguy\u00ean t\u1eafc dinh d\u01b0\u1ee1ng c\u01a1 b\u1ea3n:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Protein:<\/strong> 1.6\u20132.0g\/kg c\u00e2n n\u1eb7ng m\u1ed7i ng\u00e0y. \u01afu ti\u00ean: th\u1ecbt g\u00e0, c\u00e1, tr\u1ee9ng, \u0111\u1eadu ph\u1ee5, s\u1eefa chua Hy L\u1ea1p<\/li>\n<li><strong>Carbs:<\/strong> Ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh cho t\u1eadp gym. C\u01a1m, khoai, b\u00e1nh m\u00ec nguy\u00ean c\u00e1m, y\u1ebfn m\u1ea1ch<\/li>\n<li><strong>Pre-workout (30\u201360 ph\u00fat tr\u01b0\u1edbc):<\/strong> M\u1ed9t qu\u1ea3 chu\u1ed1i + 1 h\u0169 s\u1eefa chua, ho\u1eb7c c\u01a1m + g\u00e0<\/li>\n<li><strong>Post-workout (30 ph\u00fat sau):<\/strong> Protein shake ho\u1eb7c b\u1eefa \u0103n gi\u00e0u protein<\/li>\n<li><strong>Hydration:<\/strong> 2\u20133L n\u01b0\u1edbc\/ng\u00e0y, t\u0103ng th\u00eam khi t\u1eadp gym<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"853\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/stretch-woman-gym.jpg\" alt=\"Ph\u1ee5 n\u1eef gi\u00e3n c\u01a1 sau t\u1eadp gym cho ng\u01b0\u1eddi m\u1edbi\" class=\"wp-image-26071\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/stretch-woman-gym.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-stretching-gym-300x200.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-stretching-gym-1024x682.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-stretching-gym-768x512.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-stretching-gym-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-stretching-gym-600x400.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-stretching-gym-150x100.jpg 150w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">5 Sai L\u1ea7m Ng\u01b0\u1eddi M\u1edbi Gym Th\u01b0\u1eddng M\u1eafc Ph\u1ea3i<\/h2>\n<ul class=\"wp-block-list\">\n<li><strong>T\u1eadp qu\u00e1 n\u1eb7ng ngay t\u1eeb \u0111\u1ea7u:<\/strong> Ego lifting g\u00e2y ch\u1ea5n th\u01b0\u01a1ng v\u00e0 h\u1ecdc k\u1ef9 thu\u1eadt sai<\/li>\n<li><strong>Kh\u00f4ng kh\u1edfi \u0111\u1ed9ng:<\/strong> 5 ph\u00fat cardio + dynamic stretch l\u00e0 b\u1eaft bu\u1ed9c<\/li>\n<li><strong>Ch\u1ec9 t\u1eadp m\u1ed9t v\u00f9ng c\u01a1:<\/strong> Ch\u1ec9 t\u1eadp b\u1ee5ng kh\u00f4ng gi\u1ea3m m\u1ee1 b\u1ee5ng \u2014 m\u1ee1 gi\u1ea3m to\u00e0n th\u00e2n<\/li>\n<li><strong>B\u1ecf qua lower body:<\/strong> \u0110\u00f9i v\u00e0 m\u00f4ng l\u00e0 nh\u00f3m c\u01a1 l\u1edbn nh\u1ea5t \u2192 \u0111\u1ed1t calo nhi\u1ec1u nh\u1ea5t<\/li>\n<li><strong>Kh\u00f4ng ghi ch\u00e9p:<\/strong> Kh\u00f4ng c\u00f3 workout log = kh\u00f4ng bi\u1ebft m\u00ecnh \u0111ang ti\u1ebfn b\u1ed9 kh\u00f4ng<\/li>\n<\/ul>\n<hr class=\"wp-block-separator\"\/>\n<p class=\"wp-block-paragraph\">Chu\u1ea9n b\u1ecb cho h\u00e0nh tr\u00ecnh gym c\u1ee7a b\u1ea1n v\u1edbi b\u1ed9 \u0111\u1ed3 t\u1eadp \u0111\u00fang chu\u1ea9n. \ud83d\udc49 <a href=\"https:\/\/lemogym.com\/th\/shop\/\"><strong>Kh\u00e1m ph\u00e1 \u0111\u1ed3 t\u1eadp gym n\u1eef LE MO GYM<\/strong><\/a> \u2014 thi\u1ebft k\u1ebf \u0111\u1eb9p, co gi\u00e3n 4 chi\u1ec1u, tho\u1ea3i m\u00e1i su\u1ed1t bu\u1ed5i t\u1eadp.<\/p>\n<p class=\"wp-block-paragraph\"><em>LE MO GYM \u2014 \u0110\u1ed3ng h\u00e0nh c\u00f9ng h\u00e0nh tr\u00ecnh thay \u0111\u1ed5i c\u1ee7a b\u1ea1n t\u1eeb ng\u00e0y \u0111\u1ea7u ti\u00ean.<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>B\u1eaft \u0111\u1ea7u t\u1eadp gym kh\u00f4ng bi\u1ebft t\u1eeb \u0111\u00e2u? B\u00e0i vi\u1ebft n\u00e0y h\u01b0\u1edbng d\u1eabn to\u00e0n b\u1ed9 t\u1eeb A\u2013Z: l\u1ecbch t\u1eadp, k\u1ef9 thu\u1eadt c\u01a1 b\u1ea3n, dinh d\u01b0\u1ee1ng v\u00e0 c\u00e1ch ch\u1ecdn \u0111\u1ed3 t\u1eadp gym n\u1eef ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi.<\/p>","protected":false},"author":1,"featured_media":26065,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[290],"tags":[305,181,297,303,317],"class_list":["post-25951","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-tap-gym","tag-lich-tap-gym","tag-tap-gym","tag-tap-gym-cho-nguoi-moi","tag-tap-gym-hieu-qua","tag-workout-nu"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>H\u01b0\u1edbng D\u1eabn T\u1eadp Gym Cho Ng\u01b0\u1eddi M\u1edbi B\u1eaft \u0110\u1ea7u \u2014 T\u1eeb A \u0110\u1ebfn Z - LE MO GYM<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lemogym.com\/th\/huong-dan-tap-gym-cho-nguoi-moi-bat-dau\/\" \/>\n<meta property=\"og:locale\" content=\"th_TH\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"H\u01b0\u1edbng D\u1eabn T\u1eadp Gym Cho Ng\u01b0\u1eddi M\u1edbi B\u1eaft \u0110\u1ea7u \u2014 T\u1eeb A \u0110\u1ebfn Z - LE MO GYM\" \/>\n<meta property=\"og:description\" content=\"B\u1eaft \u0111\u1ea7u t\u1eadp gym kh\u00f4ng bi\u1ebft t\u1eeb \u0111\u00e2u? 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