{"id":25987,"date":"2026-07-07T22:10:50","date_gmt":"2026-07-07T15:10:50","guid":{"rendered":"https:\/\/lemogym.com\/cach-tap-gym-de-co-than-hinh-dong-ho-cat\/"},"modified":"2026-07-08T16:58:05","modified_gmt":"2026-07-08T09:58:05","slug":"cach-tap-gym-de-co-than-hinh-dong-ho-cat","status":"publish","type":"post","link":"https:\/\/lemogym.com\/th\/cach-tap-gym-de-co-than-hinh-dong-ho-cat\/","title":{"rendered":"\u0e27\u0e34\u0e18\u0e35\u0e2d\u0e2d\u0e01\u0e01\u0e33\u0e25\u0e31\u0e07\u0e01\u0e32\u0e22\u0e40\u0e1e\u0e37\u0e48\u0e2d\u0e43\u0e2b\u0e49\u0e44\u0e14\u0e49\u0e23\u0e39\u0e1b\u0e23\u0e48\u0e32\u0e07\u0e19\u0e32\u0e2c\u0e34\u0e01\u0e32\u0e17\u0e23\u0e32\u0e22 \u2014 \u0e15\u0e32\u0e23\u0e32\u0e07\u0e1d\u0e36\u0e01\u0e42\u0e14\u0e22\u0e25\u0e30\u0e40\u0e2d\u0e35\u0e22\u0e14\u0e2a\u0e33\u0e2b\u0e23\u0e31\u0e1a\u0e1c\u0e39\u0e49\u0e2b\u0e0d\u0e34\u0e07"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Th\u00e2n h\u00ecnh \u0111\u1ed3ng h\u1ed3 c\u00e1t \u2014 vai r\u1ed9ng, eo thon, h\u00f4ng-m\u00f4ng \u0111\u1ea7y \u0111\u1eb7n \u2014 l\u00e0 v\u00f3c d\u00e1ng \u0111\u01b0\u1ee3c nhi\u1ec1u ph\u1ee5 n\u1eef khao kh\u00e1t nh\u1ea5t. Tin t\u1ed1t: \u0111\u00e2y l\u00e0 lo\u1ea1i v\u00f3c d\u00e1ng c\u00f3 th\u1ec3 <strong>t\u1ea1o ra v\u00e0 c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 th\u00f4ng qua t\u1eadp gym<\/strong>, b\u1ea5t k\u1ec3 b\u1ea1n sinh ra v\u1edbi c\u01a1 th\u1ec3 nh\u01b0 th\u1ebf n\u00e0o. \u0110\u00e2y l\u00e0 l\u1ecbch t\u1eadp khoa h\u1ecdc \u0111\u1ec3 build th\u00e2n h\u00ecnh \u0111\u1ed3ng h\u1ed3 c\u00e1t.<\/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 h\u01b0\u1edbng t\u1edbi th\u00e2n h\u00ecnh \u0111\u1ed3ng h\u1ed3 c\u00e1t\" 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\">Gi\u1ea3i Ph\u1eabu Th\u00e2n H\u00ecnh \u0110\u1ed3ng H\u1ed3 C\u00e1t<\/h2>\n<p class=\"wp-block-paragraph\">Th\u00e2n h\u00ecnh \u0111\u1ed3ng h\u1ed3 c\u00e1t \u0111\u01b0\u1ee3c \u0111\u1ecbnh ngh\u0129a b\u1edfi t\u1ef7 l\u1ec7 <strong>vai (+ ng\u1ef1c) : eo : h\u00f4ng-m\u00f4ng \u2248 36 : 24 : 36 inch<\/strong>. \u0110\u1ec3 t\u1ea1o ra v\u00f3c d\u00e1ng n\u00e0y qua gym, b\u1ea1n c\u1ea7n: (1) <strong>M\u1edf r\u1ed9ng vai<\/strong> \u2014 t\u1eadp c\u01a1 deltoid v\u00e0 l\u01b0ng; (2) <strong>Thu nh\u1ecf eo<\/strong> \u2014 gi\u1ea3m m\u1ee1 + core; (3) <strong>Ph\u00e1t tri\u1ec3n m\u00f4ng-\u0111\u00f9i<\/strong> \u2014 hip thrust, squat, RDL.<\/p>\n<h2 class=\"wp-block-heading\">Ph\u1ea7n 1: X\u00e2y D\u1ef1ng Vai R\u1ed9ng<\/h2>\n<h3 class=\"wp-block-heading\">B\u00e0i T\u1eadp Vai T\u1ed1t Nh\u1ea5t<\/h3>\n<ul class=\"wp-block-list\">\n<li><strong>Overhead Press:<\/strong> 4\u00d78 \u2014 k\u00edch ho\u1ea1t c\u1ea3 3 \u0111\u1ea7u c\u01a1 deltoid<\/li>\n<li><strong>Lateral Raise:<\/strong> 4\u00d715 \u2014 ph\u00e1t tri\u1ec3n vai ngang (lateral deltoid), t\u1ea1o \u0111\u1ed9 r\u1ed9ng<\/li>\n<li><strong>Arnold Press:<\/strong> 3\u00d712 \u2014 compound cho c\u1ea3 3 \u0111\u1ea7u vai<\/li>\n<li><strong>Face Pull:<\/strong> 3\u00d715 \u2014 c\u01a1 sau vai (rear delt) v\u00e0 c\u01a1 b\u1eaby (traps)<\/li>\n<li><strong>Upright Row:<\/strong> 3\u00d712 \u2014 c\u01a1 vai tr\u00ean v\u00e0 trapezius<\/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 vai x\u00e2y d\u1ef1ng th\u00e2n h\u00ecnh \u0111\u1ed3ng h\u1ed3 c\u00e1t\" 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\">Ph\u1ea7n 2: Thu H\u1eb9p Eo<\/h2>\n<p class=\"wp-block-paragraph\">Eo thon = gi\u1ea3m m\u1ee1 v\u00f9ng b\u1ee5ng + t\u0103ng c\u01a1 core l\u00e0m eo &#8220;\u0103n v\u00e0o&#8221;. K\u1ebft h\u1ee3p:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Calo deficit nh\u1eb9:<\/strong> 200\u2013300 kcal d\u01b0\u1edbi TDEE<\/li>\n<li><strong>Side plank:<\/strong> T\u0103ng c\u01a1 obliques t\u1ea1o \u0111\u01b0\u1eddng cut \u1edf s\u01b0\u1eddn<\/li>\n<li><strong>Cable woodchops:<\/strong> K\u00edch ho\u1ea1t obliques theo chuy\u1ec3n \u0111\u1ed9ng rotation<\/li>\n<li><strong>Dead bug:<\/strong> TVA \u2014 &#8220;corset c\u01a1&#8221; thu nh\u1ecf eo t\u1ef1 nhi\u00ean<\/li>\n<li><strong>Plank variations:<\/strong> Core t\u1ed5ng th\u1ec3<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\">Ph\u1ea7n 3: Ph\u00e1t Tri\u1ec3n M\u00f4ng v\u00e0 \u0110\u00f9i<\/h2>\n<ul class=\"wp-block-list\">\n<li><strong>Hip Thrust:<\/strong> 4\u00d710\u201312 \u2014 b\u00e0i t\u1eadp m\u00f4ng s\u1ed1 1<\/li>\n<li><strong>Back Squat:<\/strong> 4\u00d78 \u2014 \u0111\u00f9i v\u00e0 m\u00f4ng to\u00e0n di\u1ec7n<\/li>\n<li><strong>Romanian Deadlift:<\/strong> 3\u00d710 \u2014 hamstrings v\u00e0 m\u00f4ng d\u01b0\u1edbi<\/li>\n<li><strong>Bulgarian Split Squat:<\/strong> 3\u00d710 m\u1ed7i ch\u00e2n \u2014 m\u00f4ng v\u00e0 \u0111\u00f9i \u0111\u1ed1i x\u1ee9ng<\/li>\n<li><strong>Sumo Deadlift:<\/strong> 3\u00d78 \u2014 inner thighs v\u00e0 glutes<\/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\/core-woman-gym.jpg\" alt=\"Ph\u1ee5 n\u1eef t\u1eadp core eo thon th\u00e2n h\u00ecnh \u0111\u1ed3ng h\u1ed3 c\u00e1t\" class=\"wp-image-26072\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/core-woman-gym.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-core-exercise-300x200.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-core-exercise-1024x682.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-core-exercise-768x512.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-core-exercise-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-core-exercise-600x400.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-core-exercise-150x100.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">L\u1ecbch T\u1eadp 4 Ng\u00e0y \u0110\u1ed3ng H\u1ed3 C\u00e1t \u2014 M\u1eabu Chi Ti\u1ebft<\/h2>\n<h3 class=\"wp-block-heading\">Th\u1ee9 2: Shoulders &#038; Arms (Vai + Tay)<\/h3>\n<ul class=\"wp-block-list\">\n<li>Overhead Press: 4\u00d78<\/li>\n<li>Lateral Raise: 4\u00d715<\/li>\n<li>Arnold Press: 3\u00d712<\/li>\n<li>Rear Delt Fly: 3\u00d715<\/li>\n<li>Barbell Curl: 3\u00d712<\/li>\n<li>Tricep Pushdown: 3\u00d712<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">Th\u1ee9 4: Glutes &#038; Legs (M\u00f4ng + \u0110\u00f9i)<\/h3>\n<ul class=\"wp-block-list\">\n<li>Hip Thrust: 4\u00d712<\/li>\n<li>Back Squat: 4\u00d78<\/li>\n<li>Romanian Deadlift: 3\u00d710<\/li>\n<li>Bulgarian Split Squat: 3\u00d710\/b\u00ean<\/li>\n<li>Cable Kickbacks: 3\u00d715\/b\u00ean<\/li>\n<li>Calf Raise: 3\u00d720<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">Th\u1ee9 6: Back &#038; Core (L\u01b0ng + Eo)<\/h3>\n<ul class=\"wp-block-list\">\n<li>Lat Pulldown: 4\u00d710<\/li>\n<li>Cable Row: 3\u00d712<\/li>\n<li>Face Pull: 3\u00d715<\/li>\n<li>Side Plank: 3\u00d745s\/b\u00ean<\/li>\n<li>Cable Woodchops: 3\u00d712\/b\u00ean<\/li>\n<li>Dead Bug: 3\u00d710\/b\u00ean<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">Th\u1ee9 7: Full Body + Cardio<\/h3>\n<ul class=\"wp-block-list\">\n<li>HIIT 20 ph\u00fat<\/li>\n<li>Full body compound circuit<\/li>\n<li>10 ph\u00fat gi\u00e3n c\u01a1 yoga<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\">Bao L\u00e2u Th\u00ec Th\u1ea5y K\u1ebft Qu\u1ea3?<\/h2>\n<ul class=\"wp-block-list\">\n<li><strong>Th\u00e1ng 1\u20132:<\/strong> T\u0103ng s\u1ee9c m\u1ea1nh, b\u1eaft \u0111\u1ea7u c\u1ea3m th\u1ea5y c\u01a1 th\u1ec3 ch\u1eafc h\u01a1n<\/li>\n<li><strong>Th\u00e1ng 3\u20134:<\/strong> Vai nh\u00ecn r\u1ed9ng h\u01a1n, m\u00f4ng ch\u1eafc h\u01a1n, eo r\u00f5 r\u00e0ng h\u01a1n trong g\u01b0\u01a1ng<\/li>\n<li><strong>Th\u00e1ng 6:<\/strong> S\u1ef1 kh\u00e1c bi\u1ec7t r\u00f5 r\u1ec7t trong \u1ea3nh before\/after<\/li>\n<li><strong>1 n\u0103m:<\/strong> V\u00f3c d\u00e1ng \u0111\u1ed3ng h\u1ed3 c\u00e1t th\u1ef1c s\u1ef1<\/li>\n<\/ul>\n<hr class=\"wp-block-separator\"\/>\n<p class=\"wp-block-paragraph\">T\u00f4n d\u00e1ng \u0111\u1ed3ng h\u1ed3 c\u00e1t v\u1edbi \u0111\u1ed3 t\u1eadp gym n\u1eef thi\u1ebft k\u1ebf t\u00f4n \u0111\u01b0\u1eddng cong. \ud83d\udc49 <a href=\"https:\/\/lemogym.com\/th\/product\/velora-softlift-set\/\"><strong>VELORA SOFTLIFT SET t\u1eeb LE MO GYM<\/strong><\/a><\/p>\n<p class=\"wp-block-paragraph\"><em>LE MO GYM \u2014 Activewear cao c\u1ea5p, thi\u1ebft k\u1ebf t\u00f4n v\u00f3c d\u00e1ng ph\u1ee5 n\u1eef.<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Th\u00e2n h\u00ecnh \u0111\u1ed3ng h\u1ed3 c\u00e1t \u2014 vai r\u1ed9ng, eo thon, h\u00f4ng-m\u00f4ng \u0111\u1ea7y \u0111\u1eb7n \u2014 l\u00e0 v\u00f3c d\u00e1ng \u0111\u01b0\u1ee3c nhi\u1ec1u ph\u1ee5 n\u1eef khao kh\u00e1t nh\u1ea5t. Tin t\u1ed1t: \u0111\u00e2y l\u00e0 lo\u1ea1i v\u00f3c d\u00e1ng c\u00f3 th\u1ec3 t\u1ea1o ra v\u00e0 c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 th\u00f4ng qua t\u1eadp gym, b\u1ea5t k\u1ec3 b\u1ea1n sinh ra v\u1edbi c\u01a1 th\u1ec3 nh\u01b0 th\u1ebf n\u00e0o. \u0110\u00e2y l\u00e0 l\u1ecbch t\u1eadp khoa h\u1ecdc \u0111\u1ec3 build th\u00e2n h\u00ecnh \u0111\u1ed3ng h\u1ed3 c\u00e1t. Gi\u1ea3i Ph\u1eabu Th\u00e2n H\u00ecnh \u0110\u1ed3ng H\u1ed3 C\u00e1t Th\u00e2n h\u00ecnh \u0111\u1ed3ng h\u1ed3 c\u00e1t \u0111\u01b0\u1ee3c \u0111\u1ecbnh ngh\u0129a b\u1edfi t\u1ef7 l\u1ec7 vai (+ ng\u1ef1c) : eo : h\u00f4ng-m\u00f4ng \u2248 36 : 24 : 36 inch. \u0110\u1ec3 t\u1ea1o ra v\u00f3c d\u00e1ng n\u00e0y qua gym, b\u1ea1n c\u1ea7n: (1) M\u1edf r\u1ed9ng vai \u2014 t\u1eadp c\u01a1 deltoid v\u00e0 l\u01b0ng; (2) Thu nh\u1ecf eo \u2014 gi\u1ea3m m\u1ee1 + core; (3) Ph\u00e1t tri\u1ec3n m\u00f4ng-\u0111\u00f9i \u2014 hip thrust, squat, RDL. Ph\u1ea7n 1: X\u00e2y D\u1ef1ng Vai R\u1ed9ng B\u00e0i T\u1eadp Vai T\u1ed1t Nh\u1ea5t Overhead Press: 4\u00d78 \u2014 k\u00edch ho\u1ea1t c\u1ea3 3 \u0111\u1ea7u c\u01a1 deltoid Lateral Raise: 4\u00d715 \u2014 ph\u00e1t tri\u1ec3n vai ngang (lateral deltoid), t\u1ea1o \u0111\u1ed9 r\u1ed9ng Arnold Press: 3\u00d712 \u2014 compound cho c\u1ea3 3 \u0111\u1ea7u vai Face Pull: 3\u00d715 \u2014 c\u01a1 sau vai (rear delt) v\u00e0 c\u01a1 b\u1eaby (traps) Upright Row: 3\u00d712 \u2014 c\u01a1 vai tr\u00ean v\u00e0 trapezius Ph\u1ea7n 2: Thu H\u1eb9p Eo Eo thon = gi\u1ea3m m\u1ee1 v\u00f9ng b\u1ee5ng + t\u0103ng c\u01a1 core l\u00e0m eo &#8220;\u0103n v\u00e0o&#8221;. K\u1ebft h\u1ee3p: Calo deficit nh\u1eb9: 200\u2013300 kcal d\u01b0\u1edbi TDEE Side plank: T\u0103ng c\u01a1 obliques t\u1ea1o \u0111\u01b0\u1eddng cut \u1edf s\u01b0\u1eddn Cable woodchops: K\u00edch ho\u1ea1t obliques theo chuy\u1ec3n \u0111\u1ed9ng rotation Dead bug: TVA \u2014 &#8220;corset c\u01a1&#8221; thu nh\u1ecf eo t\u1ef1 nhi\u00ean Plank variations: Core t\u1ed5ng th\u1ec3 Ph\u1ea7n 3: Ph\u00e1t Tri\u1ec3n M\u00f4ng v\u00e0 \u0110\u00f9i Hip Thrust: 4\u00d710\u201312 \u2014 b\u00e0i t\u1eadp m\u00f4ng s\u1ed1 1 Back Squat: 4\u00d78 \u2014 \u0111\u00f9i v\u00e0 m\u00f4ng to\u00e0n di\u1ec7n Romanian Deadlift: 3\u00d710 \u2014 hamstrings v\u00e0 m\u00f4ng d\u01b0\u1edbi Bulgarian Split Squat: 3\u00d710 m\u1ed7i ch\u00e2n \u2014 m\u00f4ng v\u00e0 \u0111\u00f9i \u0111\u1ed1i x\u1ee9ng Sumo Deadlift: 3\u00d78 \u2014 inner thighs v\u00e0 glutes L\u1ecbch T\u1eadp 4 Ng\u00e0y \u0110\u1ed3ng H\u1ed3 C\u00e1t \u2014 M\u1eabu Chi Ti\u1ebft Th\u1ee9 2: Shoulders &#038; Arms (Vai + Tay) Overhead Press: 4\u00d78 Lateral Raise: 4\u00d715 Arnold Press: 3\u00d712 Rear Delt Fly: 3\u00d715 Barbell Curl: 3\u00d712 Tricep Pushdown: 3\u00d712 Th\u1ee9 4: Glutes &#038; Legs (M\u00f4ng + \u0110\u00f9i) Hip Thrust: 4\u00d712 Back Squat: 4\u00d78 Romanian Deadlift: 3\u00d710 Bulgarian Split Squat: 3\u00d710\/b\u00ean Cable Kickbacks: 3\u00d715\/b\u00ean Calf Raise: 3\u00d720 Th\u1ee9 6: Back &#038; Core (L\u01b0ng + Eo) Lat Pulldown: 4\u00d710 Cable Row: 3\u00d712 Face Pull: 3\u00d715 Side Plank: 3\u00d745s\/b\u00ean Cable Woodchops: 3\u00d712\/b\u00ean Dead Bug: 3\u00d710\/b\u00ean Th\u1ee9 7: Full Body + Cardio HIIT 20 ph\u00fat Full body compound circuit 10 ph\u00fat gi\u00e3n c\u01a1 yoga Bao L\u00e2u Th\u00ec Th\u1ea5y K\u1ebft Qu\u1ea3? Th\u00e1ng 1\u20132: T\u0103ng s\u1ee9c m\u1ea1nh, b\u1eaft \u0111\u1ea7u c\u1ea3m th\u1ea5y c\u01a1 th\u1ec3 ch\u1eafc h\u01a1n Th\u00e1ng 3\u20134: Vai nh\u00ecn r\u1ed9ng h\u01a1n, m\u00f4ng ch\u1eafc h\u01a1n, eo r\u00f5 r\u00e0ng h\u01a1n trong g\u01b0\u01a1ng Th\u00e1ng 6: S\u1ef1 kh\u00e1c bi\u1ec7t r\u00f5 r\u1ec7t trong \u1ea3nh before\/after 1 n\u0103m: V\u00f3c d\u00e1ng \u0111\u1ed3ng h\u1ed3 c\u00e1t th\u1ef1c s\u1ef1 T\u00f4n d\u00e1ng \u0111\u1ed3ng h\u1ed3 c\u00e1t v\u1edbi \u0111\u1ed3 t\u1eadp gym n\u1eef thi\u1ebft k\u1ebf t\u00f4n \u0111\u01b0\u1eddng cong. \ud83d\udc49 VELORA SOFTLIFT SET t\u1eeb LE MO GYM LE MO GYM \u2014 Activewear cao c\u1ea5p, thi\u1ebft k\u1ebf t\u00f4n v\u00f3c d\u00e1ng ph\u1ee5 n\u1eef.<\/p>","protected":false},"author":1,"featured_media":26065,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[290],"tags":[305,303,308,317],"class_list":["post-25987","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-tap-gym","tag-lich-tap-gym","tag-tap-gym-hieu-qua","tag-tap-ta-nu","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>C\u00e1ch T\u1eadp Gym \u0110\u1ec3 C\u00f3 Th\u00e2n H\u00ecnh \u0110\u1ed3ng H\u1ed3 C\u00e1t \u2014 L\u1ecbch T\u1eadp Chi Ti\u1ebft Cho N\u1eef - 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\/cach-tap-gym-de-co-than-hinh-dong-ho-cat\/\" \/>\n<meta property=\"og:locale\" content=\"th_TH\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00e1ch T\u1eadp Gym \u0110\u1ec3 C\u00f3 Th\u00e2n H\u00ecnh \u0110\u1ed3ng H\u1ed3 C\u00e1t \u2014 L\u1ecbch T\u1eadp Chi Ti\u1ebft Cho N\u1eef - LE MO GYM\" \/>\n<meta property=\"og:description\" content=\"Th\u00e2n h\u00ecnh \u0111\u1ed3ng h\u1ed3 c\u00e1t \u2014 vai r\u1ed9ng, eo thon, h\u00f4ng-m\u00f4ng \u0111\u1ea7y \u0111\u1eb7n \u2014 l\u00e0 v\u00f3c d\u00e1ng \u0111\u01b0\u1ee3c nhi\u1ec1u ph\u1ee5 n\u1eef khao kh\u00e1t nh\u1ea5t. Tin t\u1ed1t: \u0111\u00e2y l\u00e0 lo\u1ea1i v\u00f3c d\u00e1ng c\u00f3 th\u1ec3 t\u1ea1o ra v\u00e0 c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 th\u00f4ng qua t\u1eadp gym, b\u1ea5t k\u1ec3 b\u1ea1n sinh ra v\u1edbi c\u01a1 th\u1ec3 nh\u01b0 th\u1ebf n\u00e0o. \u0110\u00e2y l\u00e0 l\u1ecbch t\u1eadp khoa h\u1ecdc \u0111\u1ec3 build th\u00e2n h\u00ecnh \u0111\u1ed3ng h\u1ed3 c\u00e1t. Gi\u1ea3i Ph\u1eabu Th\u00e2n H\u00ecnh \u0110\u1ed3ng H\u1ed3 C\u00e1t Th\u00e2n h\u00ecnh \u0111\u1ed3ng h\u1ed3 c\u00e1t \u0111\u01b0\u1ee3c \u0111\u1ecbnh ngh\u0129a b\u1edfi t\u1ef7 l\u1ec7 vai (+ ng\u1ef1c) : eo : h\u00f4ng-m\u00f4ng \u2248 36 : 24 : 36 inch. \u0110\u1ec3 t\u1ea1o ra v\u00f3c d\u00e1ng n\u00e0y qua gym, b\u1ea1n c\u1ea7n: (1) M\u1edf r\u1ed9ng vai \u2014 t\u1eadp c\u01a1 deltoid v\u00e0 l\u01b0ng; (2) Thu nh\u1ecf eo \u2014 gi\u1ea3m m\u1ee1 + core; (3) Ph\u00e1t tri\u1ec3n m\u00f4ng-\u0111\u00f9i \u2014 hip thrust, squat, RDL. Ph\u1ea7n 1: X\u00e2y D\u1ef1ng Vai R\u1ed9ng B\u00e0i T\u1eadp Vai T\u1ed1t Nh\u1ea5t Overhead Press: 4\u00d78 \u2014 k\u00edch ho\u1ea1t c\u1ea3 3 \u0111\u1ea7u c\u01a1 deltoid Lateral Raise: 4\u00d715 \u2014 ph\u00e1t tri\u1ec3n vai ngang (lateral deltoid), t\u1ea1o \u0111\u1ed9 r\u1ed9ng Arnold Press: 3\u00d712 \u2014 compound cho c\u1ea3 3 \u0111\u1ea7u vai Face Pull: 3\u00d715 \u2014 c\u01a1 sau vai (rear delt) v\u00e0 c\u01a1 b\u1eaby (traps) Upright Row: 3\u00d712 \u2014 c\u01a1 vai tr\u00ean v\u00e0 trapezius Ph\u1ea7n 2: Thu H\u1eb9p Eo Eo thon = gi\u1ea3m m\u1ee1 v\u00f9ng b\u1ee5ng + t\u0103ng c\u01a1 core l\u00e0m eo &#8220;\u0103n v\u00e0o&#8221;. K\u1ebft h\u1ee3p: Calo deficit nh\u1eb9: 200\u2013300 kcal d\u01b0\u1edbi TDEE Side plank: T\u0103ng c\u01a1 obliques t\u1ea1o \u0111\u01b0\u1eddng cut \u1edf s\u01b0\u1eddn Cable woodchops: K\u00edch ho\u1ea1t obliques theo chuy\u1ec3n \u0111\u1ed9ng rotation Dead bug: TVA \u2014 &#8220;corset c\u01a1&#8221; thu nh\u1ecf eo t\u1ef1 nhi\u00ean Plank variations: Core t\u1ed5ng th\u1ec3 Ph\u1ea7n 3: Ph\u00e1t Tri\u1ec3n M\u00f4ng v\u00e0 \u0110\u00f9i Hip Thrust: 4\u00d710\u201312 \u2014 b\u00e0i t\u1eadp m\u00f4ng s\u1ed1 1 Back Squat: 4\u00d78 \u2014 \u0111\u00f9i v\u00e0 m\u00f4ng to\u00e0n di\u1ec7n Romanian Deadlift: 3\u00d710 \u2014 hamstrings v\u00e0 m\u00f4ng d\u01b0\u1edbi Bulgarian Split Squat: 3\u00d710 m\u1ed7i ch\u00e2n \u2014 m\u00f4ng v\u00e0 \u0111\u00f9i \u0111\u1ed1i x\u1ee9ng Sumo Deadlift: 3\u00d78 \u2014 inner thighs v\u00e0 glutes L\u1ecbch T\u1eadp 4 Ng\u00e0y \u0110\u1ed3ng H\u1ed3 C\u00e1t \u2014 M\u1eabu Chi Ti\u1ebft Th\u1ee9 2: Shoulders &#038; Arms (Vai + Tay) Overhead Press: 4\u00d78 Lateral Raise: 4\u00d715 Arnold Press: 3\u00d712 Rear Delt Fly: 3\u00d715 Barbell Curl: 3\u00d712 Tricep Pushdown: 3\u00d712 Th\u1ee9 4: Glutes &#038; Legs (M\u00f4ng + \u0110\u00f9i) Hip Thrust: 4\u00d712 Back Squat: 4\u00d78 Romanian Deadlift: 3\u00d710 Bulgarian Split Squat: 3\u00d710\/b\u00ean Cable Kickbacks: 3\u00d715\/b\u00ean Calf Raise: 3\u00d720 Th\u1ee9 6: Back &#038; Core (L\u01b0ng + Eo) Lat Pulldown: 4\u00d710 Cable Row: 3\u00d712 Face Pull: 3\u00d715 Side Plank: 3\u00d745s\/b\u00ean Cable Woodchops: 3\u00d712\/b\u00ean Dead Bug: 3\u00d710\/b\u00ean Th\u1ee9 7: Full Body + Cardio HIIT 20 ph\u00fat Full body compound circuit 10 ph\u00fat gi\u00e3n c\u01a1 yoga Bao L\u00e2u Th\u00ec Th\u1ea5y K\u1ebft Qu\u1ea3? Th\u00e1ng 1\u20132: T\u0103ng s\u1ee9c m\u1ea1nh, b\u1eaft \u0111\u1ea7u c\u1ea3m th\u1ea5y c\u01a1 th\u1ec3 ch\u1eafc h\u01a1n Th\u00e1ng 3\u20134: Vai nh\u00ecn r\u1ed9ng h\u01a1n, m\u00f4ng ch\u1eafc h\u01a1n, eo r\u00f5 r\u00e0ng h\u01a1n trong g\u01b0\u01a1ng Th\u00e1ng 6: S\u1ef1 kh\u00e1c bi\u1ec7t r\u00f5 r\u1ec7t trong \u1ea3nh before\/after 1 n\u0103m: V\u00f3c d\u00e1ng \u0111\u1ed3ng h\u1ed3 c\u00e1t th\u1ef1c s\u1ef1 T\u00f4n d\u00e1ng \u0111\u1ed3ng h\u1ed3 c\u00e1t v\u1edbi \u0111\u1ed3 t\u1eadp gym n\u1eef thi\u1ebft k\u1ebf t\u00f4n \u0111\u01b0\u1eddng cong. \ud83d\udc49 VELORA SOFTLIFT SET t\u1eeb LE MO GYM LE MO GYM \u2014 Activewear cao c\u1ea5p, thi\u1ebft k\u1ebf t\u00f4n v\u00f3c d\u00e1ng ph\u1ee5 n\u1eef.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/lemogym.com\/th\/cach-tap-gym-de-co-than-hinh-dong-ho-cat\/\" \/>\n<meta property=\"og:site_name\" content=\"LE MO GYM\" \/>\n<meta property=\"article:published_time\" content=\"2026-07-07T15:10:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-07-08T09:58:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"831\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 \u0e19\u0e32\u0e17\u0e35\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/lemogym.com\\\/cach-tap-gym-de-co-than-hinh-dong-ho-cat\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/lemogym.com\\\/cach-tap-gym-de-co-than-hinh-dong-ho-cat\\\/\"},\"author\":{\"name\":\"\",\"@id\":\"https:\\\/\\\/lemogym.com\\\/#\\\/schema\\\/person\\\/34e40132f09a3a49a660b7559751bb8d\"},\"headline\":\"C\u00e1ch T\u1eadp Gym \u0110\u1ec3 C\u00f3 Th\u00e2n H\u00ecnh \u0110\u1ed3ng H\u1ed3 C\u00e1t \u2014 L\u1ecbch T\u1eadp Chi Ti\u1ebft Cho N\u1eef\",\"datePublished\":\"2026-07-07T15:10:50+00:00\",\"dateModified\":\"2026-07-08T09:58:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/lemogym.com\\\/cach-tap-gym-de-co-than-hinh-dong-ho-cat\\\/\"},\"wordCount\":626,\"publisher\":{\"@id\":\"https:\\\/\\\/lemogym.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/lemogym.com\\\/cach-tap-gym-de-co-than-hinh-dong-ho-cat\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/lemogym.com\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/gym-woman-workout-1.jpg\",\"keywords\":[\"l\u1ecbch t\u1eadp gym\",\"t\u1eadp gym hi\u1ec7u qu\u1ea3\",\"t\u1eadp t\u1ea1 n\u1eef\",\"workout n\u1eef\"],\"articleSection\":[\"Ki\u1ebfn Th\u1ee9c T\u1eadp Gym\"],\"inLanguage\":\"th\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/lemogym.com\\\/cach-tap-gym-de-co-than-hinh-dong-ho-cat\\\/\",\"url\":\"https:\\\/\\\/lemogym.com\\\/cach-tap-gym-de-co-than-hinh-dong-ho-cat\\\/\",\"name\":\"C\u00e1ch T\u1eadp Gym \u0110\u1ec3 C\u00f3 Th\u00e2n H\u00ecnh \u0110\u1ed3ng H\u1ed3 C\u00e1t \u2014 L\u1ecbch T\u1eadp Chi Ti\u1ebft Cho N\u1eef - 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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\/cach-tap-gym-de-co-than-hinh-dong-ho-cat\/","og_locale":"th_TH","og_type":"article","og_title":"C\u00e1ch T\u1eadp Gym \u0110\u1ec3 C\u00f3 Th\u00e2n H\u00ecnh \u0110\u1ed3ng H\u1ed3 C\u00e1t \u2014 L\u1ecbch T\u1eadp Chi Ti\u1ebft Cho N\u1eef - LE MO GYM","og_description":"Th\u00e2n h\u00ecnh \u0111\u1ed3ng h\u1ed3 c\u00e1t \u2014 vai r\u1ed9ng, eo thon, h\u00f4ng-m\u00f4ng \u0111\u1ea7y \u0111\u1eb7n \u2014 l\u00e0 v\u00f3c d\u00e1ng \u0111\u01b0\u1ee3c nhi\u1ec1u ph\u1ee5 n\u1eef khao kh\u00e1t nh\u1ea5t. Tin t\u1ed1t: \u0111\u00e2y l\u00e0 lo\u1ea1i v\u00f3c d\u00e1ng c\u00f3 th\u1ec3 t\u1ea1o ra v\u00e0 c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 th\u00f4ng qua t\u1eadp gym, b\u1ea5t k\u1ec3 b\u1ea1n sinh ra v\u1edbi c\u01a1 th\u1ec3 nh\u01b0 th\u1ebf n\u00e0o. \u0110\u00e2y l\u00e0 l\u1ecbch t\u1eadp khoa h\u1ecdc \u0111\u1ec3 build th\u00e2n h\u00ecnh \u0111\u1ed3ng h\u1ed3 c\u00e1t. Gi\u1ea3i Ph\u1eabu Th\u00e2n H\u00ecnh \u0110\u1ed3ng H\u1ed3 C\u00e1t Th\u00e2n h\u00ecnh \u0111\u1ed3ng h\u1ed3 c\u00e1t \u0111\u01b0\u1ee3c \u0111\u1ecbnh ngh\u0129a b\u1edfi t\u1ef7 l\u1ec7 vai (+ ng\u1ef1c) : eo : h\u00f4ng-m\u00f4ng \u2248 36 : 24 : 36 inch. \u0110\u1ec3 t\u1ea1o ra v\u00f3c d\u00e1ng n\u00e0y qua gym, b\u1ea1n c\u1ea7n: (1) M\u1edf r\u1ed9ng vai \u2014 t\u1eadp c\u01a1 deltoid v\u00e0 l\u01b0ng; (2) Thu nh\u1ecf eo \u2014 gi\u1ea3m m\u1ee1 + core; (3) Ph\u00e1t tri\u1ec3n m\u00f4ng-\u0111\u00f9i \u2014 hip thrust, squat, RDL. Ph\u1ea7n 1: X\u00e2y D\u1ef1ng Vai R\u1ed9ng B\u00e0i T\u1eadp Vai T\u1ed1t Nh\u1ea5t Overhead Press: 4\u00d78 \u2014 k\u00edch ho\u1ea1t c\u1ea3 3 \u0111\u1ea7u c\u01a1 deltoid Lateral Raise: 4\u00d715 \u2014 ph\u00e1t tri\u1ec3n vai ngang (lateral deltoid), t\u1ea1o \u0111\u1ed9 r\u1ed9ng Arnold Press: 3\u00d712 \u2014 compound cho c\u1ea3 3 \u0111\u1ea7u vai Face Pull: 3\u00d715 \u2014 c\u01a1 sau vai (rear delt) v\u00e0 c\u01a1 b\u1eaby (traps) Upright Row: 3\u00d712 \u2014 c\u01a1 vai tr\u00ean v\u00e0 trapezius Ph\u1ea7n 2: Thu H\u1eb9p Eo Eo thon = gi\u1ea3m m\u1ee1 v\u00f9ng b\u1ee5ng + t\u0103ng c\u01a1 core l\u00e0m eo &#8220;\u0103n v\u00e0o&#8221;. K\u1ebft h\u1ee3p: Calo deficit nh\u1eb9: 200\u2013300 kcal d\u01b0\u1edbi TDEE Side plank: T\u0103ng c\u01a1 obliques t\u1ea1o \u0111\u01b0\u1eddng cut \u1edf s\u01b0\u1eddn Cable woodchops: K\u00edch ho\u1ea1t obliques theo chuy\u1ec3n \u0111\u1ed9ng rotation Dead bug: TVA \u2014 &#8220;corset c\u01a1&#8221; thu nh\u1ecf eo t\u1ef1 nhi\u00ean Plank variations: Core t\u1ed5ng th\u1ec3 Ph\u1ea7n 3: Ph\u00e1t Tri\u1ec3n M\u00f4ng v\u00e0 \u0110\u00f9i Hip Thrust: 4\u00d710\u201312 \u2014 b\u00e0i t\u1eadp m\u00f4ng s\u1ed1 1 Back Squat: 4\u00d78 \u2014 \u0111\u00f9i v\u00e0 m\u00f4ng to\u00e0n di\u1ec7n Romanian Deadlift: 3\u00d710 \u2014 hamstrings v\u00e0 m\u00f4ng d\u01b0\u1edbi Bulgarian Split Squat: 3\u00d710 m\u1ed7i ch\u00e2n \u2014 m\u00f4ng v\u00e0 \u0111\u00f9i \u0111\u1ed1i x\u1ee9ng Sumo Deadlift: 3\u00d78 \u2014 inner thighs v\u00e0 glutes L\u1ecbch T\u1eadp 4 Ng\u00e0y \u0110\u1ed3ng H\u1ed3 C\u00e1t \u2014 M\u1eabu Chi Ti\u1ebft Th\u1ee9 2: Shoulders &#038; Arms (Vai + Tay) Overhead Press: 4\u00d78 Lateral Raise: 4\u00d715 Arnold Press: 3\u00d712 Rear Delt Fly: 3\u00d715 Barbell Curl: 3\u00d712 Tricep Pushdown: 3\u00d712 Th\u1ee9 4: Glutes &#038; Legs (M\u00f4ng + \u0110\u00f9i) Hip Thrust: 4\u00d712 Back Squat: 4\u00d78 Romanian Deadlift: 3\u00d710 Bulgarian Split Squat: 3\u00d710\/b\u00ean Cable Kickbacks: 3\u00d715\/b\u00ean Calf Raise: 3\u00d720 Th\u1ee9 6: Back &#038; Core (L\u01b0ng + Eo) Lat Pulldown: 4\u00d710 Cable Row: 3\u00d712 Face Pull: 3\u00d715 Side Plank: 3\u00d745s\/b\u00ean Cable Woodchops: 3\u00d712\/b\u00ean Dead Bug: 3\u00d710\/b\u00ean Th\u1ee9 7: Full Body + Cardio HIIT 20 ph\u00fat Full body compound circuit 10 ph\u00fat gi\u00e3n c\u01a1 yoga Bao L\u00e2u Th\u00ec Th\u1ea5y K\u1ebft Qu\u1ea3? 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