{"id":25971,"date":"2026-07-07T22:10:26","date_gmt":"2026-07-07T15:10:26","guid":{"rendered":"https:\/\/lemogym.com\/sai-lam-khi-tap-gym-nu-thuong-mac\/"},"modified":"2026-07-08T16:57:59","modified_gmt":"2026-07-08T09:57:59","slug":"sai-lam-khi-tap-gym-nu-thuong-mac","status":"publish","type":"post","link":"https:\/\/lemogym.com\/th\/sai-lam-khi-tap-gym-nu-thuong-mac\/","title":{"rendered":"10 Sai L\u1ea7m Ph\u1ed5 Bi\u1ebfn Khi T\u1eadp Gym M\u00e0 N\u1eef Th\u01b0\u1eddng M\u1eafc Ph\u1ea3i"},"content":{"rendered":"

Sau nhi\u1ec1u n\u0103m quan s\u00e1t ph\u00f2ng gym, c\u00e1c hu\u1ea5n luy\u1ec7n vi\u00ean nh\u1eadn ra r\u1eb1ng ph\u1ee5 n\u1eef th\u01b0\u1eddng m\u1eafc m\u1ed9t s\u1ed1 sai l\u1ea7m ph\u1ed5 bi\u1ebfn l\u1eb7p \u0111i l\u1eb7p l\u1ea1i \u2014 nh\u1eefng sai l\u1ea7m n\u00e0y kh\u00f4ng ch\u1ec9 l\u00e0m ch\u1eadm ti\u1ebfn tr\u00ecnh m\u00e0 c\u00f2n t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. \u0110\u00e2y l\u00e0 10 sai l\u1ea7m gym ph\u1ed5 bi\u1ebfn nh\u1ea5t<\/strong> v\u00e0 c\u00e1ch kh\u1eafc ph\u1ee5c t\u1eebng c\u00e1i.<\/p>\n

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\"Ph\u1ee5<\/figure>\n<\/div>\n

Sai L\u1ea7m #1: Ch\u1ec9 T\u1eadp Cardio, Kh\u00f4ng T\u1eadp T\u1ea1<\/h2>\n

Nhi\u1ec1u ch\u1ecb em s\u1ee3 t\u1eadp t\u1ea1 v\u00ec lo “bulk th\u00e0nh nam gi\u1edbi”. Th\u1ef1c t\u1ebf: ph\u1ee5 n\u1eef c\u00f3 qu\u00e1 \u00edt testosterone \u0111\u1ec3 bulk nh\u01b0 nam. T\u1eadp t\u1ea1 t\u1ea1o ra c\u01a1 th\u1ec3 lean, toned \u2014 kh\u00f4ng ph\u1ea3i to. Cardio \u0111\u01a1n \u0111\u1ed9c kh\u00f4ng t\u1ea1o ra h\u00ecnh th\u1ec3 \u0111\u1eb9p \u2014 ch\u1ec9 l\u00e0m b\u1ea1n “nh\u1ecf h\u01a1n” ch\u1ee9 kh\u00f4ng “\u0111\u1eb9p h\u01a1n”. Gi\u1ea3i ph\u00e1p:<\/strong> T\u1eadp t\u1ea1 \u00edt nh\u1ea5t 3 bu\u1ed5i\/tu\u1ea7n.<\/p>\n

Sai L\u1ea7m #2: Rep Qu\u00e1 Nhi\u1ec1u V\u1edbi T\u1ea1 Qu\u00e1 Nh\u1eb9<\/h2>\n

“S\u1ee3 to” n\u00ean nhi\u1ec1u ch\u1ecb em t\u1eadp 30\u201350 reps v\u1edbi t\u1ea1 1\u20132kg. \u0110i\u1ec1u n\u00e0y kh\u00f4ng x\u00e2y d\u1ef1ng c\u01a1 v\u00e0 c\u0169ng kh\u00f4ng \u0111\u1ed1t \u0111\u1ee7 calo \u0111\u1ec3 gi\u1ea3m m\u1ee1. C\u01a1 b\u1eafp c\u1ea7n progressive overload \u2014 t\u0103ng d\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng. Gi\u1ea3i ph\u00e1p:<\/strong> T\u1eadp 8\u201315 reps v\u1edbi t\u1ea1 \u0111\u1ee7 n\u1eb7ng \u0111\u1ec3 set cu\u1ed1i ph\u1ea3i c\u1ed1 g\u1eafng.<\/p>\n

Sai L\u1ea7m #3: Kh\u00f4ng Warmup V\u00e0 Cool-Down<\/h2>\n

B\u1ecf warmup \u0111\u1ec3 ti\u1ebft ki\u1ec7m th\u1eddi gian l\u00e0 c\u00e1ch nhanh nh\u1ea5t \u0111\u1ec3 b\u1ecb ch\u1ea5n th\u01b0\u01a1ng. 10 ph\u00fat dynamic warmup kh\u00f4ng ph\u1ea3i “l\u00e3ng ph\u00ed th\u1eddi gian” \u2014 \u0111\u00f3 l\u00e0 \u0111\u1ea7u t\u01b0 \u0111\u1ec3 t\u1eadp an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n. Gi\u1ea3i ph\u00e1p:<\/strong> 5 ph\u00fat cardio nh\u1eb9 + 5 ph\u00fat dynamic stretch tr\u01b0\u1edbc m\u1ed7i bu\u1ed5i.<\/p>\n

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\"Ph\u1ee5<\/figure>\n<\/div>\n

Sai L\u1ea7m #4: T\u1eadp Theo C\u1ea3m H\u1ee9ng, Kh\u00f4ng C\u00f3 Ch\u01b0\u01a1ng Tr\u00ecnh<\/h2>\n

V\u00e0o gym r\u1ed3i m\u1edbi ngh\u0129 “h\u00f4m nay t\u1eadp g\u00ec” \u2192 t\u1eadp nh\u1eefng g\u00ec m\u00ecnh th\u00edch \u2192 b\u1ecf qua nh\u00f3m c\u01a1 kh\u00f3\/kh\u00f4ng th\u00edch. K\u1ebft qu\u1ea3: m\u1ea5t c\u00e2n b\u1eb1ng c\u01a1 th\u1ec3, ti\u1ebfn tr\u00ecnh ch\u1eadm. Gi\u1ea3i ph\u00e1p:<\/strong> Theo m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp c\u00f3 c\u1ea5u tr\u00fac \u00edt nh\u1ea5t 12 tu\u1ea7n.<\/p>\n

Sai L\u1ea7m #5: Kh\u00f4ng \u0102n \u0110\u1ee7 Protein<\/h2>\n

Nhi\u1ec1u n\u1eef \u0103n r\u1ea5t \u00edt protein v\u00ec lo “b\u00e9o”. Protein th\u1ef1c ra l\u00e0 macronutrient kh\u00f3 chuy\u1ec3n th\u00e0nh m\u1ee1 nh\u1ea5t v\u00e0 gi\u00fap no l\u00e2u nh\u1ea5t. Thi\u1ebfu protein = c\u01a1 kh\u00f4ng ph\u00e1t tri\u1ec3n, metabolism ch\u1eadm l\u1ea1i, \u0111\u00f3i nhi\u1ec1u h\u01a1n. Gi\u1ea3i ph\u00e1p:<\/strong> \u0110\u1ea3m b\u1ea3o 1.6\u20132.0g protein\/kg c\u00e2n n\u1eb7ng m\u1ed7i ng\u00e0y.<\/p>\n

Sai L\u1ea7m #6: T\u1eadp Qu\u00e1 Nhi\u1ec1u, Ngh\u1ec9 Qu\u00e1 \u00cdt<\/h2>\n

“More is better” kh\u00f4ng \u0111\u00fang trong gym. Overtrain l\u00e0m t\u0103ng cortisol, gi\u1ea3m testosterone, g\u00e2y vi\u00eam m\u00e3n t\u00ednh v\u00e0 ch\u1ea5n th\u01b0\u01a1ng. Gi\u1ea3i ph\u00e1p:<\/strong> 3\u20135 bu\u1ed5i t\u1eadp\/tu\u1ea7n, \u0111\u1ea3m b\u1ea3o m\u1ed7i nh\u00f3m c\u01a1 c\u00f3 \u00edt nh\u1ea5t 48 gi\u1edd ngh\u1ec9.<\/p>\n

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\"Ph\u1ee5<\/figure>\n<\/div>\n

Sai L\u1ea7m #7: Kh\u00f4ng Ghi Ch\u00e9p Workout Log<\/h2>\n

N\u1ebfu kh\u00f4ng ghi ch\u00e9p, b\u1ea1n kh\u00f4ng bi\u1ebft m\u00ecnh \u0111ang ti\u1ebfn b\u1ed9 hay kh\u00f4ng. T\u1eadp c\u00f9ng m\u1ed9t t\u1ea1 trong 3 th\u00e1ng = kh\u00f4ng c\u00f3 progressive overload = kh\u00f4ng c\u00f3 ti\u1ebfn tr\u00ecnh. Gi\u1ea3i ph\u00e1p:<\/strong> D\u00f9ng app (Strong, Hevy) ho\u1eb7c s\u1ed5 \u0111\u1ec3 ghi set\/rep\/t\u1ea1 m\u1ed7i bu\u1ed5i.<\/p>\n

Sai L\u1ea7m #8: Ch\u1ec9 Nh\u00ecn V\u00e0o C\u00e2n N\u1eb7ng<\/h2>\n

C\u00e2n dao \u0111\u1ed9ng 1\u20133kg\/ng\u00e0y do n\u01b0\u1edbc, th\u1ee9c \u0103n, chu k\u1ef3. Nhi\u1ec1u ch\u1ecb em n\u1ea3n l\u00f2ng khi c\u00e2n kh\u00f4ng xu\u1ed1ng d\u00f9 \u0111ang th\u1ef1c s\u1ef1 gi\u1ea3m m\u1ee1 v\u00e0 t\u0103ng c\u01a1. Gi\u1ea3i ph\u00e1p:<\/strong> \u0110o v\u00f2ng eo\/h\u00f4ng, ch\u1ee5p \u1ea3nh before\/after m\u1ed7i 4 tu\u1ea7n, \u0111o % body fat.<\/p>\n

Sai L\u1ea7m #9: T\u1eadp Isolation Nhi\u1ec1u H\u01a1n Compound<\/h2>\n

D\u00e0nh 45 ph\u00fat \u0111\u1ec3 t\u1eadp bicep curl v\u00e0 tricep pushdown trong khi squat ch\u1ec9 2 sets l\u00e0 c\u00e1ch t\u1eadp k\u00e9m hi\u1ec7u qu\u1ea3 nh\u1ea5t. Compound movements (squat, deadlift, press, row) k\u00edch ho\u1ea1t nhi\u1ec1u nh\u00f3m c\u01a1, \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n v\u00e0 t\u1ed1t cho hormone. Gi\u1ea3i ph\u00e1p:<\/strong> 70% compound + 30% isolation.<\/p>\n

Sai L\u1ea7m #10: Kh\u00f4ng \u0110\u1ea7u T\u01b0 V\u00e0o \u0110\u1ed3 T\u1eadp T\u1ed1t<\/h2>\n

Gi\u00e0y kh\u00f4ng ph\u00f9 h\u1ee3p khi squat c\u00f3 th\u1ec3 g\u00e2y \u0111au g\u1ed1i v\u00e0 m\u1eaft c\u00e1. Leggings tu\u1ed9t khi deadlift l\u00e0m m\u1ea5t t\u1eadp trung v\u00e0 gi\u1ea3m hi\u1ec7u su\u1ea5t. Bra kh\u00f4ng \u0111\u00fang chu\u1ea9n g\u00e2y \u0111au ng\u1ef1c khi ch\u1ea1y. Gi\u1ea3i ph\u00e1p:<\/strong> \u0110\u1ea7u t\u01b0 m\u1ed9t l\u1ea7n v\u00e0o \u0111\u1ed3 t\u1eadp ch\u1ea5t l\u01b0\u1ee3ng \u2014 ti\u1ebft ki\u1ec7m ti\u1ec1n tr\u1ecb ch\u1ea5n th\u01b0\u01a1ng d\u00e0i h\u1ea1n.<\/p>\n

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Trang b\u1ecb \u0111\u1ed3 t\u1eadp \u0111\u00fang chu\u1ea9n \u0111\u1ec3 t\u1eadp gym hi\u1ec7u qu\u1ea3 nh\u1ea5t. \ud83d\udc49 Xem b\u1ed9 s\u01b0u t\u1eadp \u0111\u1ed3 t\u1eadp gym n\u1eef LE MO GYM<\/strong><\/a><\/p>\n

LE MO GYM \u2014 \u0110\u1ed3 t\u1eadp gym n\u1eef cao c\u1ea5p, thi\u1ebft k\u1ebf \u0111\u1ec3 b\u1ea1n t\u1eadp \u0111\u00fang c\u00e1ch.<\/em><\/p>","protected":false},"excerpt":{"rendered":"

Sau nhi\u1ec1u n\u0103m quan s\u00e1t ph\u00f2ng gym, c\u00e1c hu\u1ea5n luy\u1ec7n vi\u00ean nh\u1eadn ra r\u1eb1ng ph\u1ee5 n\u1eef th\u01b0\u1eddng m\u1eafc m\u1ed9t s\u1ed1 sai l\u1ea7m ph\u1ed5 bi\u1ebfn l\u1eb7p \u0111i l\u1eb7p l\u1ea1i \u2014 nh\u1eefng sai l\u1ea7m n\u00e0y kh\u00f4ng ch\u1ec9 l\u00e0m ch\u1eadm ti\u1ebfn tr\u00ecnh m\u00e0 c\u00f2n t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. \u0110\u00e2y l\u00e0 10 sai l\u1ea7m gym ph\u1ed5 bi\u1ebfn nh\u1ea5t v\u00e0 c\u00e1ch kh\u1eafc ph\u1ee5c t\u1eebng c\u00e1i. Sai L\u1ea7m #1: Ch\u1ec9 T\u1eadp Cardio, Kh\u00f4ng T\u1eadp T\u1ea1 Nhi\u1ec1u ch\u1ecb em s\u1ee3 t\u1eadp t\u1ea1 v\u00ec lo “bulk th\u00e0nh nam gi\u1edbi”. Th\u1ef1c t\u1ebf: ph\u1ee5 n\u1eef c\u00f3 qu\u00e1 \u00edt testosterone \u0111\u1ec3 bulk nh\u01b0 nam. T\u1eadp t\u1ea1 t\u1ea1o ra c\u01a1 th\u1ec3 lean, toned \u2014 kh\u00f4ng ph\u1ea3i to. Cardio \u0111\u01a1n \u0111\u1ed9c kh\u00f4ng t\u1ea1o ra h\u00ecnh th\u1ec3 \u0111\u1eb9p \u2014 ch\u1ec9 l\u00e0m b\u1ea1n “nh\u1ecf h\u01a1n” ch\u1ee9 kh\u00f4ng “\u0111\u1eb9p h\u01a1n”. Gi\u1ea3i ph\u00e1p: T\u1eadp t\u1ea1 \u00edt nh\u1ea5t 3 bu\u1ed5i\/tu\u1ea7n. Sai L\u1ea7m #2: Rep Qu\u00e1 Nhi\u1ec1u V\u1edbi T\u1ea1 Qu\u00e1 Nh\u1eb9 “S\u1ee3 to” n\u00ean nhi\u1ec1u ch\u1ecb em t\u1eadp 30\u201350 reps v\u1edbi t\u1ea1 1\u20132kg. \u0110i\u1ec1u n\u00e0y kh\u00f4ng x\u00e2y d\u1ef1ng c\u01a1 v\u00e0 c\u0169ng kh\u00f4ng \u0111\u1ed1t \u0111\u1ee7 calo \u0111\u1ec3 gi\u1ea3m m\u1ee1. C\u01a1 b\u1eafp c\u1ea7n progressive overload \u2014 t\u0103ng d\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng. Gi\u1ea3i ph\u00e1p: T\u1eadp 8\u201315 reps v\u1edbi t\u1ea1 \u0111\u1ee7 n\u1eb7ng \u0111\u1ec3 set cu\u1ed1i ph\u1ea3i c\u1ed1 g\u1eafng. Sai L\u1ea7m #3: Kh\u00f4ng Warmup V\u00e0 Cool-Down B\u1ecf warmup \u0111\u1ec3 ti\u1ebft ki\u1ec7m th\u1eddi gian l\u00e0 c\u00e1ch nhanh nh\u1ea5t \u0111\u1ec3 b\u1ecb ch\u1ea5n th\u01b0\u01a1ng. 10 ph\u00fat dynamic warmup kh\u00f4ng ph\u1ea3i “l\u00e3ng ph\u00ed th\u1eddi gian” \u2014 \u0111\u00f3 l\u00e0 \u0111\u1ea7u t\u01b0 \u0111\u1ec3 t\u1eadp an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n. Gi\u1ea3i ph\u00e1p: 5 ph\u00fat cardio nh\u1eb9 + 5 ph\u00fat dynamic stretch tr\u01b0\u1edbc m\u1ed7i bu\u1ed5i. Sai L\u1ea7m #4: T\u1eadp Theo C\u1ea3m H\u1ee9ng, Kh\u00f4ng C\u00f3 Ch\u01b0\u01a1ng Tr\u00ecnh V\u00e0o gym r\u1ed3i m\u1edbi ngh\u0129 “h\u00f4m nay t\u1eadp g\u00ec” \u2192 t\u1eadp nh\u1eefng g\u00ec m\u00ecnh th\u00edch \u2192 b\u1ecf qua nh\u00f3m c\u01a1 kh\u00f3\/kh\u00f4ng th\u00edch. K\u1ebft qu\u1ea3: m\u1ea5t c\u00e2n b\u1eb1ng c\u01a1 th\u1ec3, ti\u1ebfn tr\u00ecnh ch\u1eadm. Gi\u1ea3i ph\u00e1p: Theo m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp c\u00f3 c\u1ea5u tr\u00fac \u00edt nh\u1ea5t 12 tu\u1ea7n. Sai L\u1ea7m #5: Kh\u00f4ng \u0102n \u0110\u1ee7 Protein Nhi\u1ec1u n\u1eef \u0103n r\u1ea5t \u00edt protein v\u00ec lo “b\u00e9o”. Protein th\u1ef1c ra l\u00e0 macronutrient kh\u00f3 chuy\u1ec3n th\u00e0nh m\u1ee1 nh\u1ea5t v\u00e0 gi\u00fap no l\u00e2u nh\u1ea5t. Thi\u1ebfu protein = c\u01a1 kh\u00f4ng ph\u00e1t tri\u1ec3n, metabolism ch\u1eadm l\u1ea1i, \u0111\u00f3i nhi\u1ec1u h\u01a1n. Gi\u1ea3i ph\u00e1p: \u0110\u1ea3m b\u1ea3o 1.6\u20132.0g protein\/kg c\u00e2n n\u1eb7ng m\u1ed7i ng\u00e0y. Sai L\u1ea7m #6: T\u1eadp Qu\u00e1 Nhi\u1ec1u, Ngh\u1ec9 Qu\u00e1 \u00cdt “More is better” kh\u00f4ng \u0111\u00fang trong gym. Overtrain l\u00e0m t\u0103ng cortisol, gi\u1ea3m testosterone, g\u00e2y vi\u00eam m\u00e3n t\u00ednh v\u00e0 ch\u1ea5n th\u01b0\u01a1ng. Gi\u1ea3i ph\u00e1p: 3\u20135 bu\u1ed5i t\u1eadp\/tu\u1ea7n, \u0111\u1ea3m b\u1ea3o m\u1ed7i nh\u00f3m c\u01a1 c\u00f3 \u00edt nh\u1ea5t 48 gi\u1edd ngh\u1ec9. Sai L\u1ea7m #7: Kh\u00f4ng Ghi Ch\u00e9p Workout Log N\u1ebfu kh\u00f4ng ghi ch\u00e9p, b\u1ea1n kh\u00f4ng bi\u1ebft m\u00ecnh \u0111ang ti\u1ebfn b\u1ed9 hay kh\u00f4ng. T\u1eadp c\u00f9ng m\u1ed9t t\u1ea1 trong 3 th\u00e1ng = kh\u00f4ng c\u00f3 progressive overload = kh\u00f4ng c\u00f3 ti\u1ebfn tr\u00ecnh. Gi\u1ea3i ph\u00e1p: D\u00f9ng app (Strong, Hevy) ho\u1eb7c s\u1ed5 \u0111\u1ec3 ghi set\/rep\/t\u1ea1 m\u1ed7i bu\u1ed5i. Sai L\u1ea7m #8: Ch\u1ec9 Nh\u00ecn V\u00e0o C\u00e2n N\u1eb7ng C\u00e2n dao \u0111\u1ed9ng 1\u20133kg\/ng\u00e0y do n\u01b0\u1edbc, th\u1ee9c \u0103n, chu k\u1ef3. Nhi\u1ec1u ch\u1ecb em n\u1ea3n l\u00f2ng khi c\u00e2n kh\u00f4ng xu\u1ed1ng d\u00f9 \u0111ang th\u1ef1c s\u1ef1 gi\u1ea3m m\u1ee1 v\u00e0 t\u0103ng c\u01a1. Gi\u1ea3i ph\u00e1p: \u0110o v\u00f2ng eo\/h\u00f4ng, ch\u1ee5p \u1ea3nh before\/after m\u1ed7i 4 tu\u1ea7n, \u0111o % body fat. Sai L\u1ea7m #9: T\u1eadp Isolation Nhi\u1ec1u H\u01a1n Compound D\u00e0nh 45 ph\u00fat \u0111\u1ec3 t\u1eadp bicep curl v\u00e0 tricep pushdown trong khi squat ch\u1ec9 2 sets l\u00e0 c\u00e1ch t\u1eadp k\u00e9m hi\u1ec7u qu\u1ea3 nh\u1ea5t. Compound movements (squat, deadlift, press, row) k\u00edch ho\u1ea1t nhi\u1ec1u nh\u00f3m c\u01a1, \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n v\u00e0 t\u1ed1t cho hormone. Gi\u1ea3i ph\u00e1p: 70% compound + 30% isolation. Sai L\u1ea7m #10: Kh\u00f4ng \u0110\u1ea7u T\u01b0 V\u00e0o \u0110\u1ed3 T\u1eadp T\u1ed1t Gi\u00e0y kh\u00f4ng ph\u00f9 h\u1ee3p khi squat c\u00f3 th\u1ec3 g\u00e2y \u0111au g\u1ed1i v\u00e0 m\u1eaft c\u00e1. Leggings tu\u1ed9t khi deadlift l\u00e0m m\u1ea5t t\u1eadp trung v\u00e0 gi\u1ea3m hi\u1ec7u su\u1ea5t. Bra kh\u00f4ng \u0111\u00fang chu\u1ea9n g\u00e2y \u0111au ng\u1ef1c khi ch\u1ea1y. Gi\u1ea3i ph\u00e1p: \u0110\u1ea7u t\u01b0 m\u1ed9t l\u1ea7n v\u00e0o \u0111\u1ed3 t\u1eadp ch\u1ea5t l\u01b0\u1ee3ng \u2014 ti\u1ebft ki\u1ec7m ti\u1ec1n tr\u1ecb ch\u1ea5n th\u01b0\u01a1ng d\u00e0i h\u1ea1n. Trang b\u1ecb \u0111\u1ed3 t\u1eadp \u0111\u00fang chu\u1ea9n \u0111\u1ec3 t\u1eadp gym hi\u1ec7u qu\u1ea3 nh\u1ea5t. \ud83d\udc49 Xem b\u1ed9 s\u01b0u t\u1eadp \u0111\u1ed3 t\u1eadp gym n\u1eef LE MO GYM LE MO GYM \u2014 \u0110\u1ed3 t\u1eadp gym n\u1eef cao c\u1ea5p, thi\u1ebft k\u1ebf \u0111\u1ec3 b\u1ea1n t\u1eadp \u0111\u00fang c\u00e1ch.<\/p>","protected":false},"author":1,"featured_media":26065,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[290],"tags":[312,181,297,303,317],"class_list":["post-25971","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-tap-gym","tag-chan-thuong-gym","tag-tap-gym","tag-tap-gym-cho-nguoi-moi","tag-tap-gym-hieu-qua","tag-workout-nu"],"yoast_head":"\n10 Sai L\u1ea7m Ph\u1ed5 Bi\u1ebfn Khi T\u1eadp Gym M\u00e0 N\u1eef Th\u01b0\u1eddng M\u1eafc Ph\u1ea3i - 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\/sai-lam-khi-tap-gym-nu-thuong-mac\/\" \/>\n<meta property=\"og:locale\" content=\"th_TH\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Sai L\u1ea7m Ph\u1ed5 Bi\u1ebfn Khi T\u1eadp Gym M\u00e0 N\u1eef Th\u01b0\u1eddng M\u1eafc Ph\u1ea3i - LE MO GYM\" \/>\n<meta property=\"og:description\" content=\"Sau nhi\u1ec1u n\u0103m quan s\u00e1t ph\u00f2ng gym, c\u00e1c hu\u1ea5n luy\u1ec7n vi\u00ean nh\u1eadn ra r\u1eb1ng ph\u1ee5 n\u1eef th\u01b0\u1eddng m\u1eafc m\u1ed9t s\u1ed1 sai l\u1ea7m ph\u1ed5 bi\u1ebfn l\u1eb7p \u0111i l\u1eb7p l\u1ea1i \u2014 nh\u1eefng sai l\u1ea7m n\u00e0y kh\u00f4ng ch\u1ec9 l\u00e0m ch\u1eadm ti\u1ebfn tr\u00ecnh m\u00e0 c\u00f2n t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. \u0110\u00e2y l\u00e0 10 sai l\u1ea7m gym ph\u1ed5 bi\u1ebfn nh\u1ea5t v\u00e0 c\u00e1ch kh\u1eafc ph\u1ee5c t\u1eebng c\u00e1i. Sai L\u1ea7m #1: Ch\u1ec9 T\u1eadp Cardio, Kh\u00f4ng T\u1eadp T\u1ea1 Nhi\u1ec1u ch\u1ecb em s\u1ee3 t\u1eadp t\u1ea1 v\u00ec lo “bulk th\u00e0nh nam gi\u1edbi”. Th\u1ef1c t\u1ebf: ph\u1ee5 n\u1eef c\u00f3 qu\u00e1 \u00edt testosterone \u0111\u1ec3 bulk nh\u01b0 nam. T\u1eadp t\u1ea1 t\u1ea1o ra c\u01a1 th\u1ec3 lean, toned \u2014 kh\u00f4ng ph\u1ea3i to. Cardio \u0111\u01a1n \u0111\u1ed9c kh\u00f4ng t\u1ea1o ra h\u00ecnh th\u1ec3 \u0111\u1eb9p \u2014 ch\u1ec9 l\u00e0m b\u1ea1n “nh\u1ecf h\u01a1n” ch\u1ee9 kh\u00f4ng “\u0111\u1eb9p h\u01a1n”. Gi\u1ea3i ph\u00e1p: T\u1eadp t\u1ea1 \u00edt nh\u1ea5t 3 bu\u1ed5i\/tu\u1ea7n. Sai L\u1ea7m #2: Rep Qu\u00e1 Nhi\u1ec1u V\u1edbi T\u1ea1 Qu\u00e1 Nh\u1eb9 “S\u1ee3 to” n\u00ean nhi\u1ec1u ch\u1ecb em t\u1eadp 30\u201350 reps v\u1edbi t\u1ea1 1\u20132kg. \u0110i\u1ec1u n\u00e0y kh\u00f4ng x\u00e2y d\u1ef1ng c\u01a1 v\u00e0 c\u0169ng kh\u00f4ng \u0111\u1ed1t \u0111\u1ee7 calo \u0111\u1ec3 gi\u1ea3m m\u1ee1. C\u01a1 b\u1eafp c\u1ea7n progressive overload \u2014 t\u0103ng d\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng. Gi\u1ea3i ph\u00e1p: T\u1eadp 8\u201315 reps v\u1edbi t\u1ea1 \u0111\u1ee7 n\u1eb7ng \u0111\u1ec3 set cu\u1ed1i ph\u1ea3i c\u1ed1 g\u1eafng. Sai L\u1ea7m #3: Kh\u00f4ng Warmup V\u00e0 Cool-Down B\u1ecf warmup \u0111\u1ec3 ti\u1ebft ki\u1ec7m th\u1eddi gian l\u00e0 c\u00e1ch nhanh nh\u1ea5t \u0111\u1ec3 b\u1ecb ch\u1ea5n th\u01b0\u01a1ng. 10 ph\u00fat dynamic warmup kh\u00f4ng ph\u1ea3i “l\u00e3ng ph\u00ed th\u1eddi gian” \u2014 \u0111\u00f3 l\u00e0 \u0111\u1ea7u t\u01b0 \u0111\u1ec3 t\u1eadp an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n. Gi\u1ea3i ph\u00e1p: 5 ph\u00fat cardio nh\u1eb9 + 5 ph\u00fat dynamic stretch tr\u01b0\u1edbc m\u1ed7i bu\u1ed5i. Sai L\u1ea7m #4: T\u1eadp Theo C\u1ea3m H\u1ee9ng, Kh\u00f4ng C\u00f3 Ch\u01b0\u01a1ng Tr\u00ecnh V\u00e0o gym r\u1ed3i m\u1edbi ngh\u0129 “h\u00f4m nay t\u1eadp g\u00ec” \u2192 t\u1eadp nh\u1eefng g\u00ec m\u00ecnh th\u00edch \u2192 b\u1ecf qua nh\u00f3m c\u01a1 kh\u00f3\/kh\u00f4ng th\u00edch. K\u1ebft qu\u1ea3: m\u1ea5t c\u00e2n b\u1eb1ng c\u01a1 th\u1ec3, ti\u1ebfn tr\u00ecnh ch\u1eadm. Gi\u1ea3i ph\u00e1p: Theo m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp c\u00f3 c\u1ea5u tr\u00fac \u00edt nh\u1ea5t 12 tu\u1ea7n. Sai L\u1ea7m #5: Kh\u00f4ng \u0102n \u0110\u1ee7 Protein Nhi\u1ec1u n\u1eef \u0103n r\u1ea5t \u00edt protein v\u00ec lo “b\u00e9o”. Protein th\u1ef1c ra l\u00e0 macronutrient kh\u00f3 chuy\u1ec3n th\u00e0nh m\u1ee1 nh\u1ea5t v\u00e0 gi\u00fap no l\u00e2u nh\u1ea5t. Thi\u1ebfu protein = c\u01a1 kh\u00f4ng ph\u00e1t tri\u1ec3n, metabolism ch\u1eadm l\u1ea1i, \u0111\u00f3i nhi\u1ec1u h\u01a1n. Gi\u1ea3i ph\u00e1p: \u0110\u1ea3m b\u1ea3o 1.6\u20132.0g protein\/kg c\u00e2n n\u1eb7ng m\u1ed7i ng\u00e0y. Sai L\u1ea7m #6: T\u1eadp Qu\u00e1 Nhi\u1ec1u, Ngh\u1ec9 Qu\u00e1 \u00cdt “More is better” kh\u00f4ng \u0111\u00fang trong gym. Overtrain l\u00e0m t\u0103ng cortisol, gi\u1ea3m testosterone, g\u00e2y vi\u00eam m\u00e3n t\u00ednh v\u00e0 ch\u1ea5n th\u01b0\u01a1ng. Gi\u1ea3i ph\u00e1p: 3\u20135 bu\u1ed5i t\u1eadp\/tu\u1ea7n, \u0111\u1ea3m b\u1ea3o m\u1ed7i nh\u00f3m c\u01a1 c\u00f3 \u00edt nh\u1ea5t 48 gi\u1edd ngh\u1ec9. Sai L\u1ea7m #7: Kh\u00f4ng Ghi Ch\u00e9p Workout Log N\u1ebfu kh\u00f4ng ghi ch\u00e9p, b\u1ea1n kh\u00f4ng bi\u1ebft m\u00ecnh \u0111ang ti\u1ebfn b\u1ed9 hay kh\u00f4ng. T\u1eadp c\u00f9ng m\u1ed9t t\u1ea1 trong 3 th\u00e1ng = kh\u00f4ng c\u00f3 progressive overload = kh\u00f4ng c\u00f3 ti\u1ebfn tr\u00ecnh. Gi\u1ea3i ph\u00e1p: D\u00f9ng app (Strong, Hevy) ho\u1eb7c s\u1ed5 \u0111\u1ec3 ghi set\/rep\/t\u1ea1 m\u1ed7i bu\u1ed5i. Sai L\u1ea7m #8: Ch\u1ec9 Nh\u00ecn V\u00e0o C\u00e2n N\u1eb7ng C\u00e2n dao \u0111\u1ed9ng 1\u20133kg\/ng\u00e0y do n\u01b0\u1edbc, th\u1ee9c \u0103n, chu k\u1ef3. Nhi\u1ec1u ch\u1ecb em n\u1ea3n l\u00f2ng khi c\u00e2n kh\u00f4ng xu\u1ed1ng d\u00f9 \u0111ang th\u1ef1c s\u1ef1 gi\u1ea3m m\u1ee1 v\u00e0 t\u0103ng c\u01a1. Gi\u1ea3i ph\u00e1p: \u0110o v\u00f2ng eo\/h\u00f4ng, ch\u1ee5p \u1ea3nh before\/after m\u1ed7i 4 tu\u1ea7n, \u0111o % body fat. Sai L\u1ea7m #9: T\u1eadp Isolation Nhi\u1ec1u H\u01a1n Compound D\u00e0nh 45 ph\u00fat \u0111\u1ec3 t\u1eadp bicep curl v\u00e0 tricep pushdown trong khi squat ch\u1ec9 2 sets l\u00e0 c\u00e1ch t\u1eadp k\u00e9m hi\u1ec7u qu\u1ea3 nh\u1ea5t. Compound movements (squat, deadlift, press, row) k\u00edch ho\u1ea1t nhi\u1ec1u nh\u00f3m c\u01a1, \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n v\u00e0 t\u1ed1t cho hormone. Gi\u1ea3i ph\u00e1p: 70% compound + 30% isolation. Sai L\u1ea7m #10: Kh\u00f4ng \u0110\u1ea7u T\u01b0 V\u00e0o \u0110\u1ed3 T\u1eadp T\u1ed1t Gi\u00e0y kh\u00f4ng ph\u00f9 h\u1ee3p khi squat c\u00f3 th\u1ec3 g\u00e2y \u0111au g\u1ed1i v\u00e0 m\u1eaft c\u00e1. Leggings tu\u1ed9t khi deadlift l\u00e0m m\u1ea5t t\u1eadp trung v\u00e0 gi\u1ea3m hi\u1ec7u su\u1ea5t. Bra kh\u00f4ng \u0111\u00fang chu\u1ea9n g\u00e2y \u0111au ng\u1ef1c khi ch\u1ea1y. Gi\u1ea3i ph\u00e1p: \u0110\u1ea7u t\u01b0 m\u1ed9t l\u1ea7n v\u00e0o \u0111\u1ed3 t\u1eadp ch\u1ea5t l\u01b0\u1ee3ng \u2014 ti\u1ebft ki\u1ec7m ti\u1ec1n tr\u1ecb ch\u1ea5n th\u01b0\u01a1ng d\u00e0i h\u1ea1n. 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LE MO GYM","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/lemogym.com\/th\/sai-lam-khi-tap-gym-nu-thuong-mac\/","og_locale":"th_TH","og_type":"article","og_title":"10 Sai L\u1ea7m Ph\u1ed5 Bi\u1ebfn Khi T\u1eadp Gym M\u00e0 N\u1eef Th\u01b0\u1eddng M\u1eafc Ph\u1ea3i - LE MO GYM","og_description":"Sau nhi\u1ec1u n\u0103m quan s\u00e1t ph\u00f2ng gym, c\u00e1c hu\u1ea5n luy\u1ec7n vi\u00ean nh\u1eadn ra r\u1eb1ng ph\u1ee5 n\u1eef th\u01b0\u1eddng m\u1eafc m\u1ed9t s\u1ed1 sai l\u1ea7m ph\u1ed5 bi\u1ebfn l\u1eb7p \u0111i l\u1eb7p l\u1ea1i \u2014 nh\u1eefng sai l\u1ea7m n\u00e0y kh\u00f4ng ch\u1ec9 l\u00e0m ch\u1eadm ti\u1ebfn tr\u00ecnh m\u00e0 c\u00f2n t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. \u0110\u00e2y l\u00e0 10 sai l\u1ea7m gym ph\u1ed5 bi\u1ebfn nh\u1ea5t v\u00e0 c\u00e1ch kh\u1eafc ph\u1ee5c t\u1eebng c\u00e1i. Sai L\u1ea7m #1: Ch\u1ec9 T\u1eadp Cardio, Kh\u00f4ng T\u1eadp T\u1ea1 Nhi\u1ec1u ch\u1ecb em s\u1ee3 t\u1eadp t\u1ea1 v\u00ec lo “bulk th\u00e0nh nam gi\u1edbi”. Th\u1ef1c t\u1ebf: ph\u1ee5 n\u1eef c\u00f3 qu\u00e1 \u00edt testosterone \u0111\u1ec3 bulk nh\u01b0 nam. T\u1eadp t\u1ea1 t\u1ea1o ra c\u01a1 th\u1ec3 lean, toned \u2014 kh\u00f4ng ph\u1ea3i to. Cardio \u0111\u01a1n \u0111\u1ed9c kh\u00f4ng t\u1ea1o ra h\u00ecnh th\u1ec3 \u0111\u1eb9p \u2014 ch\u1ec9 l\u00e0m b\u1ea1n “nh\u1ecf h\u01a1n” ch\u1ee9 kh\u00f4ng “\u0111\u1eb9p h\u01a1n”. Gi\u1ea3i ph\u00e1p: T\u1eadp t\u1ea1 \u00edt nh\u1ea5t 3 bu\u1ed5i\/tu\u1ea7n. Sai L\u1ea7m #2: Rep Qu\u00e1 Nhi\u1ec1u V\u1edbi T\u1ea1 Qu\u00e1 Nh\u1eb9 “S\u1ee3 to” n\u00ean nhi\u1ec1u ch\u1ecb em t\u1eadp 30\u201350 reps v\u1edbi t\u1ea1 1\u20132kg. \u0110i\u1ec1u n\u00e0y kh\u00f4ng x\u00e2y d\u1ef1ng c\u01a1 v\u00e0 c\u0169ng kh\u00f4ng \u0111\u1ed1t \u0111\u1ee7 calo \u0111\u1ec3 gi\u1ea3m m\u1ee1. C\u01a1 b\u1eafp c\u1ea7n progressive overload \u2014 t\u0103ng d\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng. Gi\u1ea3i ph\u00e1p: T\u1eadp 8\u201315 reps v\u1edbi t\u1ea1 \u0111\u1ee7 n\u1eb7ng \u0111\u1ec3 set cu\u1ed1i ph\u1ea3i c\u1ed1 g\u1eafng. Sai L\u1ea7m #3: Kh\u00f4ng Warmup V\u00e0 Cool-Down B\u1ecf warmup \u0111\u1ec3 ti\u1ebft ki\u1ec7m th\u1eddi gian l\u00e0 c\u00e1ch nhanh nh\u1ea5t \u0111\u1ec3 b\u1ecb ch\u1ea5n th\u01b0\u01a1ng. 10 ph\u00fat dynamic warmup kh\u00f4ng ph\u1ea3i “l\u00e3ng ph\u00ed th\u1eddi gian” \u2014 \u0111\u00f3 l\u00e0 \u0111\u1ea7u t\u01b0 \u0111\u1ec3 t\u1eadp an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n. Gi\u1ea3i ph\u00e1p: 5 ph\u00fat cardio nh\u1eb9 + 5 ph\u00fat dynamic stretch tr\u01b0\u1edbc m\u1ed7i bu\u1ed5i. Sai L\u1ea7m #4: T\u1eadp Theo C\u1ea3m H\u1ee9ng, Kh\u00f4ng C\u00f3 Ch\u01b0\u01a1ng Tr\u00ecnh V\u00e0o gym r\u1ed3i m\u1edbi ngh\u0129 “h\u00f4m nay t\u1eadp g\u00ec” \u2192 t\u1eadp nh\u1eefng g\u00ec m\u00ecnh th\u00edch \u2192 b\u1ecf qua nh\u00f3m c\u01a1 kh\u00f3\/kh\u00f4ng th\u00edch. K\u1ebft qu\u1ea3: m\u1ea5t c\u00e2n b\u1eb1ng c\u01a1 th\u1ec3, ti\u1ebfn tr\u00ecnh ch\u1eadm. Gi\u1ea3i ph\u00e1p: Theo m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp c\u00f3 c\u1ea5u tr\u00fac \u00edt nh\u1ea5t 12 tu\u1ea7n. Sai L\u1ea7m #5: Kh\u00f4ng \u0102n \u0110\u1ee7 Protein Nhi\u1ec1u n\u1eef \u0103n r\u1ea5t \u00edt protein v\u00ec lo “b\u00e9o”. Protein th\u1ef1c ra l\u00e0 macronutrient kh\u00f3 chuy\u1ec3n th\u00e0nh m\u1ee1 nh\u1ea5t v\u00e0 gi\u00fap no l\u00e2u nh\u1ea5t. Thi\u1ebfu protein = c\u01a1 kh\u00f4ng ph\u00e1t tri\u1ec3n, metabolism ch\u1eadm l\u1ea1i, \u0111\u00f3i nhi\u1ec1u h\u01a1n. Gi\u1ea3i ph\u00e1p: \u0110\u1ea3m b\u1ea3o 1.6\u20132.0g protein\/kg c\u00e2n n\u1eb7ng m\u1ed7i ng\u00e0y. Sai L\u1ea7m #6: T\u1eadp Qu\u00e1 Nhi\u1ec1u, Ngh\u1ec9 Qu\u00e1 \u00cdt “More is better” kh\u00f4ng \u0111\u00fang trong gym. Overtrain l\u00e0m t\u0103ng cortisol, gi\u1ea3m testosterone, g\u00e2y vi\u00eam m\u00e3n t\u00ednh v\u00e0 ch\u1ea5n th\u01b0\u01a1ng. Gi\u1ea3i ph\u00e1p: 3\u20135 bu\u1ed5i t\u1eadp\/tu\u1ea7n, \u0111\u1ea3m b\u1ea3o m\u1ed7i nh\u00f3m c\u01a1 c\u00f3 \u00edt nh\u1ea5t 48 gi\u1edd ngh\u1ec9. Sai L\u1ea7m #7: Kh\u00f4ng Ghi Ch\u00e9p Workout Log N\u1ebfu kh\u00f4ng ghi ch\u00e9p, b\u1ea1n kh\u00f4ng bi\u1ebft m\u00ecnh \u0111ang ti\u1ebfn b\u1ed9 hay kh\u00f4ng. T\u1eadp c\u00f9ng m\u1ed9t t\u1ea1 trong 3 th\u00e1ng = kh\u00f4ng c\u00f3 progressive overload = kh\u00f4ng c\u00f3 ti\u1ebfn tr\u00ecnh. Gi\u1ea3i ph\u00e1p: D\u00f9ng app (Strong, Hevy) ho\u1eb7c s\u1ed5 \u0111\u1ec3 ghi set\/rep\/t\u1ea1 m\u1ed7i bu\u1ed5i. Sai L\u1ea7m #8: Ch\u1ec9 Nh\u00ecn V\u00e0o C\u00e2n N\u1eb7ng C\u00e2n dao \u0111\u1ed9ng 1\u20133kg\/ng\u00e0y do n\u01b0\u1edbc, th\u1ee9c \u0103n, chu k\u1ef3. Nhi\u1ec1u ch\u1ecb em n\u1ea3n l\u00f2ng khi c\u00e2n kh\u00f4ng xu\u1ed1ng d\u00f9 \u0111ang th\u1ef1c s\u1ef1 gi\u1ea3m m\u1ee1 v\u00e0 t\u0103ng c\u01a1. Gi\u1ea3i ph\u00e1p: \u0110o v\u00f2ng eo\/h\u00f4ng, ch\u1ee5p \u1ea3nh before\/after m\u1ed7i 4 tu\u1ea7n, \u0111o % body fat. Sai L\u1ea7m #9: T\u1eadp Isolation Nhi\u1ec1u H\u01a1n Compound D\u00e0nh 45 ph\u00fat \u0111\u1ec3 t\u1eadp bicep curl v\u00e0 tricep pushdown trong khi squat ch\u1ec9 2 sets l\u00e0 c\u00e1ch t\u1eadp k\u00e9m hi\u1ec7u qu\u1ea3 nh\u1ea5t. Compound movements (squat, deadlift, press, row) k\u00edch ho\u1ea1t nhi\u1ec1u nh\u00f3m c\u01a1, \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n v\u00e0 t\u1ed1t cho hormone. Gi\u1ea3i ph\u00e1p: 70% compound + 30% isolation. Sai L\u1ea7m #10: Kh\u00f4ng \u0110\u1ea7u T\u01b0 V\u00e0o \u0110\u1ed3 T\u1eadp T\u1ed1t Gi\u00e0y kh\u00f4ng ph\u00f9 h\u1ee3p khi squat c\u00f3 th\u1ec3 g\u00e2y \u0111au g\u1ed1i v\u00e0 m\u1eaft c\u00e1. Leggings tu\u1ed9t khi deadlift l\u00e0m m\u1ea5t t\u1eadp trung v\u00e0 gi\u1ea3m hi\u1ec7u su\u1ea5t. Bra kh\u00f4ng \u0111\u00fang chu\u1ea9n g\u00e2y \u0111au ng\u1ef1c khi ch\u1ea1y. Gi\u1ea3i ph\u00e1p: \u0110\u1ea7u t\u01b0 m\u1ed9t l\u1ea7n v\u00e0o \u0111\u1ed3 t\u1eadp ch\u1ea5t l\u01b0\u1ee3ng \u2014 ti\u1ebft ki\u1ec7m ti\u1ec1n tr\u1ecb ch\u1ea5n th\u01b0\u01a1ng d\u00e0i h\u1ea1n. 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