{"id":26008,"date":"2026-07-08T15:42:02","date_gmt":"2026-07-08T08:42:02","guid":{"rendered":"https:\/\/lemogym.com\/cach-khoi-dong-gian-co-dung-cach-truoc-sau-tap-gym\/"},"modified":"2026-07-08T16:58:08","modified_gmt":"2026-07-08T09:58:08","slug":"cach-khoi-dong-gian-co-dung-cach-truoc-sau-tap-gym","status":"publish","type":"post","link":"https:\/\/lemogym.com\/th\/cach-khoi-dong-gian-co-dung-cach-truoc-sau-tap-gym\/","title":{"rendered":"\u0e27\u0e34\u0e18\u0e35\u0e27\u0e2d\u0e23\u0e4c\u0e21\u0e2d\u0e31\u0e1e\u0e41\u0e25\u0e30\u0e04\u0e39\u0e25\u0e14\u0e32\u0e27\u0e19\u0e4c\u0e17\u0e35\u0e48\u0e16\u0e39\u0e01\u0e15\u0e49\u0e2d\u0e07\u0e01\u0e48\u0e2d\u0e19\u0e41\u0e25\u0e30\u0e2b\u0e25\u0e31\u0e07\u0e2d\u0e2d\u0e01\u0e01\u0e33\u0e25\u0e31\u0e07\u0e01\u0e32\u0e22"},"content":{"rendered":"<p class=\"wp-block-paragraph\">B\u1ecf qua kh\u1edfi \u0111\u1ed9ng v\u00e0 gi\u00e3n c\u01a1 l\u00e0 m\u1ed9t trong nh\u1eefng sai l\u1ea7m ph\u1ed5 bi\u1ebfn nh\u1ea5t v\u00e0 nguy hi\u1ec3m nh\u1ea5t khi t\u1eadp gym. Ch\u1ec9 15\u201320 ph\u00fat \u0111\u1ea7u v\u00e0 cu\u1ed1i bu\u1ed5i t\u1eadp c\u00f3 th\u1ec3 quy\u1ebft \u0111\u1ecbnh b\u1ea1n t\u1eadp \u0111\u01b0\u1ee3c bao l\u00e2u m\u00e0 kh\u00f4ng b\u1ecb ch\u1ea5n th\u01b0\u01a1ng. \u0110\u00e2y l\u00e0 h\u01b0\u1edbng d\u1eabn khoa h\u1ecdc v\u00e0 c\u1ee5 th\u1ec3.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1280\" height=\"853\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/stretch-woman-gym.jpg\" alt=\"Ph\u1ee5 n\u1eef kh\u1edfi \u0111\u1ed9ng gi\u00e3n c\u01a1 \u0111\u00fang c\u00e1ch tr\u01b0\u1edbc sau t\u1eadp gym\" 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\/warmup-stretch-gym-300x200.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/warmup-stretch-gym-1024x682.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/warmup-stretch-gym-768x512.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/warmup-stretch-gym-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/warmup-stretch-gym-600x400.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/warmup-stretch-gym-150x100.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">T\u1ea1i Sao Kh\u1edfi \u0110\u1ed9ng Quan Tr\u1ecdng?<\/h2>\n<p class=\"wp-block-paragraph\">Khi c\u01a1 l\u1ea1nh, collagen (trong g\u00e2n, d\u00e2y ch\u1eb1ng) c\u1ee9ng v\u00e0 k\u00e9m \u0111\u00e0n h\u1ed3i. T\u1eadp n\u1eb7ng \u0111\u1ed9t ng\u1ed9t khi c\u01a1 l\u1ea1nh = nguy c\u01a1 r\u00e1ch c\u01a1, ch\u1ea5n th\u01b0\u01a1ng g\u00e2n cao g\u1ea5p 3\u20135 l\u1ea7n. Warm-up t\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3, t\u0103ng l\u01b0u th\u00f4ng m\u00e1u, chu\u1ea9n b\u1ecb h\u1ec7 th\u1ea7n kinh v\u00e0 c\u01a1 b\u1eafp cho bu\u1ed5i t\u1eadp.<\/p>\n<h2 class=\"wp-block-heading\">Ph\u1ea7n 1: General Warm-Up (5 ph\u00fat)<\/h2>\n<p class=\"wp-block-paragraph\">T\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 v\u00e0 nh\u1ecbp tim b\u1eb1ng cardio nh\u1eb9: \u0111i b\u1ed9 nhanh, xe \u0111\u1ea1p nh\u1eb9, elliptical. M\u1ee5c ti\u00eau: to\u00e1t m\u1ed3 h\u00f4i nh\u1eb9, th\u1edf nhanh h\u01a1n b\u00ecnh th\u01b0\u1eddng.<\/p>\n<h2 class=\"wp-block-heading\">Ph\u1ea7n 2: Dynamic Stretching (5\u20137 ph\u00fat)<\/h2>\n<p class=\"wp-block-paragraph\">Gi\u00e3n c\u01a1 \u0111\u1ed9ng (c\u00f3 chuy\u1ec3n \u0111\u1ed9ng) \u2014 KH\u00d4NG ph\u1ea3i gi\u00e3n c\u01a1 t\u0129nh tr\u01b0\u1edbc khi t\u1eadp. C\u00e1c b\u00e0i dynamic stretch t\u1ed1t nh\u1ea5t:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Leg Swings:<\/strong> \u0110ung \u0111\u01b0a ch\u00e2n tr\u01b0\u1edbc sau, 15 l\u1ea7n m\u1ed7i b\u00ean<\/li>\n<li><strong>Hip Circles:<\/strong> Xoay h\u00f4ng tr\u00f2n, 10 l\u1ea7n m\u1ed7i chi\u1ec1u<\/li>\n<li><strong>Arm Circles:<\/strong> Xoay vai, 10 l\u1ea7n m\u1ed7i chi\u1ec1u<\/li>\n<li><strong>Walking Lunges:<\/strong> 10 b\u01b0\u1edbc m\u1ed7i ch\u00e2n<\/li>\n<li><strong>Inchworm:<\/strong> G\u1eadp ng\u01b0\u1eddi, ch\u1ed1ng tay b\u00f2 ra plank r\u1ed3i \u0111\u1ee9ng l\u00ean, 8 l\u1ea7n<\/li>\n<li><strong>Cat-Cow:<\/strong> Qu\u1ef3 xen k\u1ebd u\u1ed1n cong v\u00e0 \u01b0\u1ee1n l\u01b0ng, 10 l\u1ea7n<\/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-woman-pose.jpg\" alt=\"Ph\u1ee5 n\u1eef t\u1eadp dynamic stretching yoga kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc gym\" class=\"wp-image-26067\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/yoga-woman-pose.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-yoga-pose-300x200.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-yoga-pose-1024x682.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-yoga-pose-768x512.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-yoga-pose-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-yoga-pose-600x400.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-yoga-pose-150x100.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">Ph\u1ea7n 3: Warm-Up Sets (2\u20133 ph\u00fat)<\/h2>\n<p class=\"wp-block-paragraph\">Tr\u01b0\u1edbc m\u1ed7i b\u00e0i t\u1eadp ch\u00ednh, th\u1ef1c hi\u1ec7n 1\u20132 set v\u1edbi t\u1ea1 nh\u1eb9 (50\u201360% max) \u0111\u1ec3 h\u1ec7 th\u1ea7n kinh v\u00e0 g\u00e2n c\u01a1 quen v\u1edbi chuy\u1ec3n \u0111\u1ed9ng c\u1ee5 th\u1ec3. Quan tr\u1ecdng \u0111\u1eb7c bi\u1ec7t tr\u01b0\u1edbc squat, deadlift, bench press.<\/p>\n<h2 class=\"wp-block-heading\">Ph\u1ea7n 4: Cool-Down V\u00e0 Gi\u00e3n C\u01a1 T\u0129nh (10 ph\u00fat)<\/h2>\n<p class=\"wp-block-paragraph\">Sau t\u1eadp, c\u01a1 b\u1eafp c\u00f2n \u1ea5m \u2014 \u0111\u00e2y l\u00e0 th\u1eddi \u0111i\u1ec3m t\u1ed1t nh\u1ea5t \u0111\u1ec3 gi\u00e3n c\u01a1 t\u0129nh (static stretching). Gi\u1eef m\u1ed7i t\u01b0 th\u1ebf <strong>30\u201360 gi\u00e2y<\/strong>:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Hip Flexor Stretch:<\/strong> K\u00e9o gi\u00e3n c\u01a1 tr\u01b0\u1edbc \u0111\u00f9i v\u00e0 h\u00f4ng \u2014 quan tr\u1ecdng sau squat, lunge<\/li>\n<li><strong>Hamstring Stretch:<\/strong> Ng\u1ed3i du\u1ed7i ch\u00e2n, c\u00fai ng\u01b0\u1eddi \u2014 sau deadlift, RDL<\/li>\n<li><strong>Pigeon Pose:<\/strong> Gi\u00e3n c\u01a1 m\u00f4ng s\u00e2u \u2014 sau hip thrust, squat<\/li>\n<li><strong>Lat Stretch:<\/strong> Gi\u01a1 tay l\u00ean, nghi\u00eang ng\u01b0\u1eddi \u2014 sau t\u1eadp l\u01b0ng<\/li>\n<li><strong>Chest Opener:<\/strong> \u0110an tay sau l\u01b0ng, m\u1edf r\u1ed9ng ng\u1ef1c \u2014 sau t\u1eadp ng\u1ef1c<\/li>\n<li><strong>Child&#8217;s Pose:<\/strong> Gi\u00e3n to\u00e0n b\u1ed9 c\u1ed9t s\u1ed1ng \u2014 k\u1ebft th\u00fac bu\u1ed5i t\u1eadp<\/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\/stretch-woman-gym.jpg\" alt=\"Ph\u1ee5 n\u1eef gi\u00e3n c\u01a1 static stretching sau bu\u1ed5i t\u1eadp gym\" 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=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">Sai L\u1ea7m Ph\u1ed5 Bi\u1ebfn Khi Warmup<\/h2>\n<ul class=\"wp-block-list\">\n<li><strong>T\u1eadp static stretch TR\u01af\u1edaC khi t\u1eadp:<\/strong> L\u00e0m gi\u1ea3m s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp t\u1ea1m th\u1eddi \u2014 kh\u00f4ng gi\u00fap \u00edch v\u00e0 c\u00f3 th\u1ec3 h\u1ea1i<\/li>\n<li><strong>Warmup qu\u00e1 ng\u1eafn:<\/strong> 2 ph\u00fat ch\u1ea1y nh\u1eb9 kh\u00f4ng \u0111\u1ee7 \u2014 c\u1ea7n \u00edt nh\u1ea5t 8\u201310 ph\u00fat<\/li>\n<li><strong>B\u1ecf qua specific warm-up sets:<\/strong> &#8220;Stretch thay cho warm-up sets&#8221; l\u00e0 sai \u2014 c\u01a1 c\u1ea7n quen v\u1edbi chuy\u1ec3n \u0111\u1ed9ng c\u1ee5 th\u1ec3 c\u1ee7a b\u00e0i t\u1eadp<\/li>\n<li><strong>Cardio qu\u00e1 n\u1eb7ng khi warmup:<\/strong> Warm-up n\u00ean nh\u1eb9 \u0111\u1ec3 kh\u00f4ng m\u1ec7t tr\u01b0\u1edbc khi t\u1eadp ch\u00ednh<\/li>\n<\/ul>\n<hr class=\"wp-block-separator\"\/>\n<p class=\"wp-block-paragraph\">M\u1eb7c b\u1ed9 <a href=\"https:\/\/lemogym.com\/th\/product\/buttersoft-yoga-set\/\"><strong>\u0e0a\u0e38\u0e14\u0e42\u0e22\u0e04\u0e30 ButterSoft<\/strong><\/a> t\u1eeb LE MO GYM \u2014 co gi\u00e3n 4 chi\u1ec1u, tho\u1ea3i m\u00e1i tuy\u1ec7t \u0111\u1ed1i cho m\u1ecdi t\u01b0 th\u1ebf kh\u1edfi \u0111\u1ed9ng v\u00e0 gi\u00e3n c\u01a1.<\/p>\n<p class=\"wp-block-paragraph\"><em>LE MO GYM \u2014 \u0110\u1ed3 t\u1eadp yoga &#038; gym n\u1eef cao c\u1ea5p, h\u1ed7 tr\u1ee3 m\u1ecdi chuy\u1ec3n \u0111\u1ed9ng.<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>B\u1ecf qua kh\u1edfi \u0111\u1ed9ng v\u00e0 gi\u00e3n c\u01a1 l\u00e0 m\u1ed9t trong nh\u1eefng sai l\u1ea7m ph\u1ed5 bi\u1ebfn nh\u1ea5t v\u00e0 nguy hi\u1ec3m nh\u1ea5t khi t\u1eadp gym. Ch\u1ec9 15\u201320 ph\u00fat \u0111\u1ea7u v\u00e0 cu\u1ed1i bu\u1ed5i t\u1eadp c\u00f3 th\u1ec3 quy\u1ebft \u0111\u1ecbnh b\u1ea1n t\u1eadp \u0111\u01b0\u1ee3c bao l\u00e2u m\u00e0 kh\u00f4ng b\u1ecb ch\u1ea5n th\u01b0\u01a1ng. \u0110\u00e2y l\u00e0 h\u01b0\u1edbng d\u1eabn khoa h\u1ecdc v\u00e0 c\u1ee5 th\u1ec3. T\u1ea1i Sao Kh\u1edfi \u0110\u1ed9ng Quan Tr\u1ecdng? Khi c\u01a1 l\u1ea1nh, collagen (trong g\u00e2n, d\u00e2y ch\u1eb1ng) c\u1ee9ng v\u00e0 k\u00e9m \u0111\u00e0n h\u1ed3i. T\u1eadp n\u1eb7ng \u0111\u1ed9t ng\u1ed9t khi c\u01a1 l\u1ea1nh = nguy c\u01a1 r\u00e1ch c\u01a1, ch\u1ea5n th\u01b0\u01a1ng g\u00e2n cao g\u1ea5p 3\u20135 l\u1ea7n. Warm-up t\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3, t\u0103ng l\u01b0u th\u00f4ng m\u00e1u, chu\u1ea9n b\u1ecb h\u1ec7 th\u1ea7n kinh v\u00e0 c\u01a1 b\u1eafp cho bu\u1ed5i t\u1eadp. Ph\u1ea7n 1: General Warm-Up (5 ph\u00fat) T\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 v\u00e0 nh\u1ecbp tim b\u1eb1ng cardio nh\u1eb9: \u0111i b\u1ed9 nhanh, xe \u0111\u1ea1p nh\u1eb9, elliptical. M\u1ee5c ti\u00eau: to\u00e1t m\u1ed3 h\u00f4i nh\u1eb9, th\u1edf nhanh h\u01a1n b\u00ecnh th\u01b0\u1eddng. Ph\u1ea7n 2: Dynamic Stretching (5\u20137 ph\u00fat) Gi\u00e3n c\u01a1 \u0111\u1ed9ng (c\u00f3 chuy\u1ec3n \u0111\u1ed9ng) \u2014 KH\u00d4NG ph\u1ea3i gi\u00e3n c\u01a1 t\u0129nh tr\u01b0\u1edbc khi t\u1eadp. C\u00e1c b\u00e0i dynamic stretch t\u1ed1t nh\u1ea5t: Leg Swings: \u0110ung \u0111\u01b0a ch\u00e2n tr\u01b0\u1edbc sau, 15 l\u1ea7n m\u1ed7i b\u00ean Hip Circles: Xoay h\u00f4ng tr\u00f2n, 10 l\u1ea7n m\u1ed7i chi\u1ec1u Arm Circles: Xoay vai, 10 l\u1ea7n m\u1ed7i chi\u1ec1u Walking Lunges: 10 b\u01b0\u1edbc m\u1ed7i ch\u00e2n Inchworm: G\u1eadp ng\u01b0\u1eddi, ch\u1ed1ng tay b\u00f2 ra plank r\u1ed3i \u0111\u1ee9ng l\u00ean, 8 l\u1ea7n Cat-Cow: Qu\u1ef3 xen k\u1ebd u\u1ed1n cong v\u00e0 \u01b0\u1ee1n l\u01b0ng, 10 l\u1ea7n Ph\u1ea7n 3: Warm-Up Sets (2\u20133 ph\u00fat) Tr\u01b0\u1edbc m\u1ed7i b\u00e0i t\u1eadp ch\u00ednh, th\u1ef1c hi\u1ec7n 1\u20132 set v\u1edbi t\u1ea1 nh\u1eb9 (50\u201360% max) \u0111\u1ec3 h\u1ec7 th\u1ea7n kinh v\u00e0 g\u00e2n c\u01a1 quen v\u1edbi chuy\u1ec3n \u0111\u1ed9ng c\u1ee5 th\u1ec3. Quan tr\u1ecdng \u0111\u1eb7c bi\u1ec7t tr\u01b0\u1edbc squat, deadlift, bench press. Ph\u1ea7n 4: Cool-Down V\u00e0 Gi\u00e3n C\u01a1 T\u0129nh (10 ph\u00fat) Sau t\u1eadp, c\u01a1 b\u1eafp c\u00f2n \u1ea5m \u2014 \u0111\u00e2y l\u00e0 th\u1eddi \u0111i\u1ec3m t\u1ed1t nh\u1ea5t \u0111\u1ec3 gi\u00e3n c\u01a1 t\u0129nh (static stretching). Gi\u1eef m\u1ed7i t\u01b0 th\u1ebf 30\u201360 gi\u00e2y: Hip Flexor Stretch: K\u00e9o gi\u00e3n c\u01a1 tr\u01b0\u1edbc \u0111\u00f9i v\u00e0 h\u00f4ng \u2014 quan tr\u1ecdng sau squat, lunge Hamstring Stretch: Ng\u1ed3i du\u1ed7i ch\u00e2n, c\u00fai ng\u01b0\u1eddi \u2014 sau deadlift, RDL Pigeon Pose: Gi\u00e3n c\u01a1 m\u00f4ng s\u00e2u \u2014 sau hip thrust, squat Lat Stretch: Gi\u01a1 tay l\u00ean, nghi\u00eang ng\u01b0\u1eddi \u2014 sau t\u1eadp l\u01b0ng Chest Opener: \u0110an tay sau l\u01b0ng, m\u1edf r\u1ed9ng ng\u1ef1c \u2014 sau t\u1eadp ng\u1ef1c Child&#8217;s Pose: Gi\u00e3n to\u00e0n b\u1ed9 c\u1ed9t s\u1ed1ng \u2014 k\u1ebft th\u00fac bu\u1ed5i t\u1eadp Sai L\u1ea7m Ph\u1ed5 Bi\u1ebfn Khi Warmup T\u1eadp static stretch TR\u01af\u1edaC khi t\u1eadp: L\u00e0m gi\u1ea3m s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp t\u1ea1m th\u1eddi \u2014 kh\u00f4ng gi\u00fap \u00edch v\u00e0 c\u00f3 th\u1ec3 h\u1ea1i Warmup qu\u00e1 ng\u1eafn: 2 ph\u00fat ch\u1ea1y nh\u1eb9 kh\u00f4ng \u0111\u1ee7 \u2014 c\u1ea7n \u00edt nh\u1ea5t 8\u201310 ph\u00fat B\u1ecf qua specific warm-up sets: &#8220;Stretch thay cho warm-up sets&#8221; l\u00e0 sai \u2014 c\u01a1 c\u1ea7n quen v\u1edbi chuy\u1ec3n \u0111\u1ed9ng c\u1ee5 th\u1ec3 c\u1ee7a b\u00e0i t\u1eadp Cardio qu\u00e1 n\u1eb7ng khi warmup: Warm-up n\u00ean nh\u1eb9 \u0111\u1ec3 kh\u00f4ng m\u1ec7t tr\u01b0\u1edbc khi t\u1eadp ch\u00ednh M\u1eb7c b\u1ed9 ButterSoft Yoga Set t\u1eeb LE MO GYM \u2014 co gi\u00e3n 4 chi\u1ec1u, tho\u1ea3i m\u00e1i tuy\u1ec7t \u0111\u1ed1i cho m\u1ecdi t\u01b0 th\u1ebf kh\u1edfi \u0111\u1ed9ng v\u00e0 gi\u00e3n c\u01a1. LE MO GYM \u2014 \u0110\u1ed3 t\u1eadp yoga &#038; gym n\u1eef cao c\u1ea5p, h\u1ed7 tr\u1ee3 m\u1ecdi chuy\u1ec3n \u0111\u1ed9ng.<\/p>","protected":false},"author":1,"featured_media":26071,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[290],"tags":[312,313,181,303],"class_list":["post-26008","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-tap-gym","tag-chan-thuong-gym","tag-meo-tap-gym","tag-tap-gym","tag-tap-gym-hieu-qua"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>C\u00e1ch Kh\u1edfi \u0110\u1ed9ng V\u00e0 Gi\u00e3n C\u01a1 \u0110\u00fang C\u00e1ch Tr\u01b0\u1edbc V\u00e0 Sau Khi T\u1eadp Gym - 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-khoi-dong-gian-co-dung-cach-truoc-sau-tap-gym\/\" \/>\n<meta property=\"og:locale\" content=\"th_TH\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00e1ch Kh\u1edfi \u0110\u1ed9ng V\u00e0 Gi\u00e3n C\u01a1 \u0110\u00fang C\u00e1ch Tr\u01b0\u1edbc V\u00e0 Sau Khi T\u1eadp Gym - LE MO GYM\" \/>\n<meta property=\"og:description\" content=\"B\u1ecf qua kh\u1edfi \u0111\u1ed9ng v\u00e0 gi\u00e3n c\u01a1 l\u00e0 m\u1ed9t trong nh\u1eefng sai l\u1ea7m ph\u1ed5 bi\u1ebfn nh\u1ea5t v\u00e0 nguy hi\u1ec3m nh\u1ea5t khi t\u1eadp gym. Ch\u1ec9 15\u201320 ph\u00fat \u0111\u1ea7u v\u00e0 cu\u1ed1i bu\u1ed5i t\u1eadp c\u00f3 th\u1ec3 quy\u1ebft \u0111\u1ecbnh b\u1ea1n t\u1eadp \u0111\u01b0\u1ee3c bao l\u00e2u m\u00e0 kh\u00f4ng b\u1ecb ch\u1ea5n th\u01b0\u01a1ng. \u0110\u00e2y l\u00e0 h\u01b0\u1edbng d\u1eabn khoa h\u1ecdc v\u00e0 c\u1ee5 th\u1ec3. T\u1ea1i Sao Kh\u1edfi \u0110\u1ed9ng Quan Tr\u1ecdng? Khi c\u01a1 l\u1ea1nh, collagen (trong g\u00e2n, d\u00e2y ch\u1eb1ng) c\u1ee9ng v\u00e0 k\u00e9m \u0111\u00e0n h\u1ed3i. T\u1eadp n\u1eb7ng \u0111\u1ed9t ng\u1ed9t khi c\u01a1 l\u1ea1nh = nguy c\u01a1 r\u00e1ch c\u01a1, ch\u1ea5n th\u01b0\u01a1ng g\u00e2n cao g\u1ea5p 3\u20135 l\u1ea7n. Warm-up t\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3, t\u0103ng l\u01b0u th\u00f4ng m\u00e1u, chu\u1ea9n b\u1ecb h\u1ec7 th\u1ea7n kinh v\u00e0 c\u01a1 b\u1eafp cho bu\u1ed5i t\u1eadp. Ph\u1ea7n 1: General Warm-Up (5 ph\u00fat) T\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 v\u00e0 nh\u1ecbp tim b\u1eb1ng cardio nh\u1eb9: \u0111i b\u1ed9 nhanh, xe \u0111\u1ea1p nh\u1eb9, elliptical. M\u1ee5c ti\u00eau: to\u00e1t m\u1ed3 h\u00f4i nh\u1eb9, th\u1edf nhanh h\u01a1n b\u00ecnh th\u01b0\u1eddng. Ph\u1ea7n 2: Dynamic Stretching (5\u20137 ph\u00fat) Gi\u00e3n c\u01a1 \u0111\u1ed9ng (c\u00f3 chuy\u1ec3n \u0111\u1ed9ng) \u2014 KH\u00d4NG ph\u1ea3i gi\u00e3n c\u01a1 t\u0129nh tr\u01b0\u1edbc khi t\u1eadp. C\u00e1c b\u00e0i dynamic stretch t\u1ed1t nh\u1ea5t: Leg Swings: \u0110ung \u0111\u01b0a ch\u00e2n tr\u01b0\u1edbc sau, 15 l\u1ea7n m\u1ed7i b\u00ean Hip Circles: Xoay h\u00f4ng tr\u00f2n, 10 l\u1ea7n m\u1ed7i chi\u1ec1u Arm Circles: Xoay vai, 10 l\u1ea7n m\u1ed7i chi\u1ec1u Walking Lunges: 10 b\u01b0\u1edbc m\u1ed7i ch\u00e2n Inchworm: G\u1eadp ng\u01b0\u1eddi, ch\u1ed1ng tay b\u00f2 ra plank r\u1ed3i \u0111\u1ee9ng l\u00ean, 8 l\u1ea7n Cat-Cow: Qu\u1ef3 xen k\u1ebd u\u1ed1n cong v\u00e0 \u01b0\u1ee1n l\u01b0ng, 10 l\u1ea7n Ph\u1ea7n 3: Warm-Up Sets (2\u20133 ph\u00fat) Tr\u01b0\u1edbc m\u1ed7i b\u00e0i t\u1eadp ch\u00ednh, th\u1ef1c hi\u1ec7n 1\u20132 set v\u1edbi t\u1ea1 nh\u1eb9 (50\u201360% max) \u0111\u1ec3 h\u1ec7 th\u1ea7n kinh v\u00e0 g\u00e2n c\u01a1 quen v\u1edbi chuy\u1ec3n \u0111\u1ed9ng c\u1ee5 th\u1ec3. Quan tr\u1ecdng \u0111\u1eb7c bi\u1ec7t tr\u01b0\u1edbc squat, deadlift, bench press. Ph\u1ea7n 4: Cool-Down V\u00e0 Gi\u00e3n C\u01a1 T\u0129nh (10 ph\u00fat) Sau t\u1eadp, c\u01a1 b\u1eafp c\u00f2n \u1ea5m \u2014 \u0111\u00e2y l\u00e0 th\u1eddi \u0111i\u1ec3m t\u1ed1t nh\u1ea5t \u0111\u1ec3 gi\u00e3n c\u01a1 t\u0129nh (static stretching). Gi\u1eef m\u1ed7i t\u01b0 th\u1ebf 30\u201360 gi\u00e2y: Hip Flexor Stretch: K\u00e9o gi\u00e3n c\u01a1 tr\u01b0\u1edbc \u0111\u00f9i v\u00e0 h\u00f4ng \u2014 quan tr\u1ecdng sau squat, lunge Hamstring Stretch: Ng\u1ed3i du\u1ed7i ch\u00e2n, c\u00fai ng\u01b0\u1eddi \u2014 sau deadlift, RDL Pigeon Pose: Gi\u00e3n c\u01a1 m\u00f4ng s\u00e2u \u2014 sau hip thrust, squat Lat Stretch: Gi\u01a1 tay l\u00ean, nghi\u00eang ng\u01b0\u1eddi \u2014 sau t\u1eadp l\u01b0ng Chest Opener: \u0110an tay sau l\u01b0ng, m\u1edf r\u1ed9ng ng\u1ef1c \u2014 sau t\u1eadp ng\u1ef1c Child&#8217;s Pose: Gi\u00e3n to\u00e0n b\u1ed9 c\u1ed9t s\u1ed1ng \u2014 k\u1ebft th\u00fac bu\u1ed5i t\u1eadp Sai L\u1ea7m Ph\u1ed5 Bi\u1ebfn Khi Warmup T\u1eadp static stretch TR\u01af\u1edaC khi t\u1eadp: L\u00e0m gi\u1ea3m s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp t\u1ea1m th\u1eddi \u2014 kh\u00f4ng gi\u00fap \u00edch v\u00e0 c\u00f3 th\u1ec3 h\u1ea1i Warmup qu\u00e1 ng\u1eafn: 2 ph\u00fat ch\u1ea1y nh\u1eb9 kh\u00f4ng \u0111\u1ee7 \u2014 c\u1ea7n \u00edt nh\u1ea5t 8\u201310 ph\u00fat B\u1ecf qua specific warm-up sets: &#8220;Stretch thay cho warm-up sets&#8221; l\u00e0 sai \u2014 c\u01a1 c\u1ea7n quen v\u1edbi chuy\u1ec3n \u0111\u1ed9ng c\u1ee5 th\u1ec3 c\u1ee7a b\u00e0i t\u1eadp Cardio qu\u00e1 n\u1eb7ng khi warmup: Warm-up n\u00ean nh\u1eb9 \u0111\u1ec3 kh\u00f4ng m\u1ec7t tr\u01b0\u1edbc khi t\u1eadp ch\u00ednh M\u1eb7c b\u1ed9 ButterSoft Yoga Set t\u1eeb LE MO GYM \u2014 co gi\u00e3n 4 chi\u1ec1u, tho\u1ea3i m\u00e1i tuy\u1ec7t \u0111\u1ed1i cho m\u1ecdi t\u01b0 th\u1ebf kh\u1edfi \u0111\u1ed9ng v\u00e0 gi\u00e3n c\u01a1. LE MO GYM \u2014 \u0110\u1ed3 t\u1eadp yoga &#038; gym n\u1eef cao c\u1ea5p, h\u1ed7 tr\u1ee3 m\u1ecdi chuy\u1ec3n \u0111\u1ed9ng.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/lemogym.com\/th\/cach-khoi-dong-gian-co-dung-cach-truoc-sau-tap-gym\/\" \/>\n<meta property=\"og:site_name\" content=\"LE MO GYM\" \/>\n<meta property=\"article:published_time\" content=\"2026-07-08T08:42:02+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-07-08T09:58:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/warmup-stretch-gym.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"853\" \/>\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-khoi-dong-gian-co-dung-cach-truoc-sau-tap-gym\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/lemogym.com\\\/cach-khoi-dong-gian-co-dung-cach-truoc-sau-tap-gym\\\/\"},\"author\":{\"name\":\"\",\"@id\":\"https:\\\/\\\/lemogym.com\\\/#\\\/schema\\\/person\\\/34e40132f09a3a49a660b7559751bb8d\"},\"headline\":\"C\u00e1ch Kh\u1edfi \u0110\u1ed9ng V\u00e0 Gi\u00e3n C\u01a1 \u0110\u00fang C\u00e1ch Tr\u01b0\u1edbc V\u00e0 Sau Khi T\u1eadp Gym\",\"datePublished\":\"2026-07-08T08:42:02+00:00\",\"dateModified\":\"2026-07-08T09:58:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/lemogym.com\\\/cach-khoi-dong-gian-co-dung-cach-truoc-sau-tap-gym\\\/\"},\"wordCount\":704,\"publisher\":{\"@id\":\"https:\\\/\\\/lemogym.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/lemogym.com\\\/cach-khoi-dong-gian-co-dung-cach-truoc-sau-tap-gym\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/lemogym.com\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/stretch-woman-gym.jpg\",\"keywords\":[\"ch\u1ea5n th\u01b0\u01a1ng gym\",\"m\u1eb9o t\u1eadp gym\",\"t\u1eadp gym\",\"t\u1eadp gym hi\u1ec7u qu\u1ea3\"],\"articleSection\":[\"Ki\u1ebfn Th\u1ee9c T\u1eadp Gym\"],\"inLanguage\":\"th\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/lemogym.com\\\/cach-khoi-dong-gian-co-dung-cach-truoc-sau-tap-gym\\\/\",\"url\":\"https:\\\/\\\/lemogym.com\\\/cach-khoi-dong-gian-co-dung-cach-truoc-sau-tap-gym\\\/\",\"name\":\"C\u00e1ch Kh\u1edfi \u0110\u1ed9ng V\u00e0 Gi\u00e3n C\u01a1 \u0110\u00fang C\u00e1ch Tr\u01b0\u1edbc V\u00e0 Sau Khi T\u1eadp Gym - 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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-khoi-dong-gian-co-dung-cach-truoc-sau-tap-gym\/","og_locale":"th_TH","og_type":"article","og_title":"C\u00e1ch Kh\u1edfi \u0110\u1ed9ng V\u00e0 Gi\u00e3n C\u01a1 \u0110\u00fang C\u00e1ch Tr\u01b0\u1edbc V\u00e0 Sau Khi T\u1eadp Gym - LE MO GYM","og_description":"B\u1ecf qua kh\u1edfi \u0111\u1ed9ng v\u00e0 gi\u00e3n c\u01a1 l\u00e0 m\u1ed9t trong nh\u1eefng sai l\u1ea7m ph\u1ed5 bi\u1ebfn nh\u1ea5t v\u00e0 nguy hi\u1ec3m nh\u1ea5t khi t\u1eadp gym. Ch\u1ec9 15\u201320 ph\u00fat \u0111\u1ea7u v\u00e0 cu\u1ed1i bu\u1ed5i t\u1eadp c\u00f3 th\u1ec3 quy\u1ebft \u0111\u1ecbnh b\u1ea1n t\u1eadp \u0111\u01b0\u1ee3c bao l\u00e2u m\u00e0 kh\u00f4ng b\u1ecb ch\u1ea5n th\u01b0\u01a1ng. \u0110\u00e2y l\u00e0 h\u01b0\u1edbng d\u1eabn khoa h\u1ecdc v\u00e0 c\u1ee5 th\u1ec3. T\u1ea1i Sao Kh\u1edfi \u0110\u1ed9ng Quan Tr\u1ecdng? Khi c\u01a1 l\u1ea1nh, collagen (trong g\u00e2n, d\u00e2y ch\u1eb1ng) c\u1ee9ng v\u00e0 k\u00e9m \u0111\u00e0n h\u1ed3i. T\u1eadp n\u1eb7ng \u0111\u1ed9t ng\u1ed9t khi c\u01a1 l\u1ea1nh = nguy c\u01a1 r\u00e1ch c\u01a1, ch\u1ea5n th\u01b0\u01a1ng g\u00e2n cao g\u1ea5p 3\u20135 l\u1ea7n. Warm-up t\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3, t\u0103ng l\u01b0u th\u00f4ng m\u00e1u, chu\u1ea9n b\u1ecb h\u1ec7 th\u1ea7n kinh v\u00e0 c\u01a1 b\u1eafp cho bu\u1ed5i t\u1eadp. Ph\u1ea7n 1: General Warm-Up (5 ph\u00fat) T\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 v\u00e0 nh\u1ecbp tim b\u1eb1ng cardio nh\u1eb9: \u0111i b\u1ed9 nhanh, xe \u0111\u1ea1p nh\u1eb9, elliptical. M\u1ee5c ti\u00eau: to\u00e1t m\u1ed3 h\u00f4i nh\u1eb9, th\u1edf nhanh h\u01a1n b\u00ecnh th\u01b0\u1eddng. Ph\u1ea7n 2: Dynamic Stretching (5\u20137 ph\u00fat) Gi\u00e3n c\u01a1 \u0111\u1ed9ng (c\u00f3 chuy\u1ec3n \u0111\u1ed9ng) \u2014 KH\u00d4NG ph\u1ea3i gi\u00e3n c\u01a1 t\u0129nh tr\u01b0\u1edbc khi t\u1eadp. C\u00e1c b\u00e0i dynamic stretch t\u1ed1t nh\u1ea5t: Leg Swings: \u0110ung \u0111\u01b0a ch\u00e2n tr\u01b0\u1edbc sau, 15 l\u1ea7n m\u1ed7i b\u00ean Hip Circles: Xoay h\u00f4ng tr\u00f2n, 10 l\u1ea7n m\u1ed7i chi\u1ec1u Arm Circles: Xoay vai, 10 l\u1ea7n m\u1ed7i chi\u1ec1u Walking Lunges: 10 b\u01b0\u1edbc m\u1ed7i ch\u00e2n Inchworm: G\u1eadp ng\u01b0\u1eddi, ch\u1ed1ng tay b\u00f2 ra plank r\u1ed3i \u0111\u1ee9ng l\u00ean, 8 l\u1ea7n Cat-Cow: Qu\u1ef3 xen k\u1ebd u\u1ed1n cong v\u00e0 \u01b0\u1ee1n l\u01b0ng, 10 l\u1ea7n Ph\u1ea7n 3: Warm-Up Sets (2\u20133 ph\u00fat) Tr\u01b0\u1edbc m\u1ed7i b\u00e0i t\u1eadp ch\u00ednh, th\u1ef1c hi\u1ec7n 1\u20132 set v\u1edbi t\u1ea1 nh\u1eb9 (50\u201360% max) \u0111\u1ec3 h\u1ec7 th\u1ea7n kinh v\u00e0 g\u00e2n c\u01a1 quen v\u1edbi chuy\u1ec3n \u0111\u1ed9ng c\u1ee5 th\u1ec3. Quan tr\u1ecdng \u0111\u1eb7c bi\u1ec7t tr\u01b0\u1edbc squat, deadlift, bench press. Ph\u1ea7n 4: Cool-Down V\u00e0 Gi\u00e3n C\u01a1 T\u0129nh (10 ph\u00fat) Sau t\u1eadp, c\u01a1 b\u1eafp c\u00f2n \u1ea5m \u2014 \u0111\u00e2y l\u00e0 th\u1eddi \u0111i\u1ec3m t\u1ed1t nh\u1ea5t \u0111\u1ec3 gi\u00e3n c\u01a1 t\u0129nh (static stretching). Gi\u1eef m\u1ed7i t\u01b0 th\u1ebf 30\u201360 gi\u00e2y: Hip Flexor Stretch: K\u00e9o gi\u00e3n c\u01a1 tr\u01b0\u1edbc \u0111\u00f9i v\u00e0 h\u00f4ng \u2014 quan tr\u1ecdng sau squat, lunge Hamstring Stretch: Ng\u1ed3i du\u1ed7i ch\u00e2n, c\u00fai ng\u01b0\u1eddi \u2014 sau deadlift, RDL Pigeon Pose: Gi\u00e3n c\u01a1 m\u00f4ng s\u00e2u \u2014 sau hip thrust, squat Lat Stretch: Gi\u01a1 tay l\u00ean, nghi\u00eang ng\u01b0\u1eddi \u2014 sau t\u1eadp l\u01b0ng Chest Opener: \u0110an tay sau l\u01b0ng, m\u1edf r\u1ed9ng ng\u1ef1c \u2014 sau t\u1eadp ng\u1ef1c Child&#8217;s Pose: Gi\u00e3n to\u00e0n b\u1ed9 c\u1ed9t s\u1ed1ng \u2014 k\u1ebft th\u00fac bu\u1ed5i t\u1eadp Sai L\u1ea7m Ph\u1ed5 Bi\u1ebfn Khi Warmup T\u1eadp static stretch TR\u01af\u1edaC khi t\u1eadp: L\u00e0m gi\u1ea3m s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp t\u1ea1m th\u1eddi \u2014 kh\u00f4ng gi\u00fap \u00edch v\u00e0 c\u00f3 th\u1ec3 h\u1ea1i Warmup qu\u00e1 ng\u1eafn: 2 ph\u00fat ch\u1ea1y nh\u1eb9 kh\u00f4ng \u0111\u1ee7 \u2014 c\u1ea7n \u00edt nh\u1ea5t 8\u201310 ph\u00fat B\u1ecf qua specific warm-up sets: &#8220;Stretch thay cho warm-up sets&#8221; l\u00e0 sai \u2014 c\u01a1 c\u1ea7n quen v\u1edbi chuy\u1ec3n \u0111\u1ed9ng c\u1ee5 th\u1ec3 c\u1ee7a b\u00e0i t\u1eadp Cardio qu\u00e1 n\u1eb7ng khi warmup: Warm-up n\u00ean nh\u1eb9 \u0111\u1ec3 kh\u00f4ng m\u1ec7t tr\u01b0\u1edbc khi t\u1eadp ch\u00ednh M\u1eb7c b\u1ed9 ButterSoft Yoga Set t\u1eeb LE MO GYM \u2014 co gi\u00e3n 4 chi\u1ec1u, tho\u1ea3i m\u00e1i tuy\u1ec7t \u0111\u1ed1i cho m\u1ecdi t\u01b0 th\u1ebf kh\u1edfi \u0111\u1ed9ng v\u00e0 gi\u00e3n c\u01a1. 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