{"id":2877,"date":"2020-07-17T06:33:33","date_gmt":"2020-07-17T06:33:33","guid":{"rendered":"https:\/\/khomaudep.com\/likefit\/?p=2877"},"modified":"2022-09-28T22:01:46","modified_gmt":"2022-09-28T15:01:46","slug":"muon-tang-co-nhanh-nen-tap-may-lan-1-tuan-moi-nhom-co","status":"publish","type":"post","link":"https:\/\/pluginviet.com\/mau37\/muon-tang-co-nhanh-nen-tap-may-lan-1-tuan-moi-nhom-co\/","title":{"rendered":"Mu\u1ed1n t\u0103ng c\u01a1 nhanh n\u00ean t\u1eadp m\u1ea5y l\u1ea7n 1 tu\u1ea7n m\u1ed7i nh\u00f3m c\u01a1"},"content":{"rendered":"<p>\u0110\u1ec3 x\u00e2y d\u1ef1ng \u0111\u01b0\u1ee3c 1 ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n, 1 l\u1ecbch t\u1eadp gym hi\u1ec7u qu\u1ea3 v\u00e0 ph\u00f9 h\u1ee3p ph\u1ee5 thu\u1ed9c v\u00e0o nh\u1ea5t nhi\u1ec1u y\u1ebfu t\u1ed1. Likefit mu\u1ed1n x\u00e2y d\u1ef1ng 1 seri b\u00e0i vi\u1ebft gi\u00fap m\u1ecdi ng\u01b0\u1eddi c\u00f3 th\u1ec3 t\u1ef1 x\u00e2y d\u1ef1ng ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n.<\/p>\n<div><\/div>\n<div>Y\u1ebfu t\u1ed1 \u0111\u1ea7u ti\u00ean, Likefit mu\u1ed1n chia s\u1ebb cho c\u00e1c b\u1ea1n, \u0111\u00f3 l\u00e0 l\u00e0 1 nh\u00f3m c\u01a1 n\u00ean t\u1eadp luy\u1ec7n bao nhi\u00eau l\u1ea7n 1 tu\u1ea7n \u0111\u1ec3 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp nhanh ch\u00f3ng, hi\u1ec7u qu\u1ea3.<\/div>\n<div><\/div>\n<div>Y\u1ebfu t\u1ed1 n\u00e0y s\u1ebd \u1ea3nh h\u01b0\u1edfng t\u1ed5ng quan \u0111\u1ebfn l\u1ecbch t\u1eadp n\u00ean t\u1eadp bao nhi\u00eau bu\u1ed5i 1 tu\u1ea7n, v\u00ec v\u1eady LikeFit s\u1ebd gi\u1ea3i quy\u1ebft n\u00f3 \u0111\u1ea7u ti\u00ean.<\/div>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-2878\" src=\"https:\/\/khomaudep.com\/likefit\/wp-content\/uploads\/2020\/07\/j7-640x800.jpg\" alt=\"\" width=\"640\" height=\"800\"><\/div>\n<div>\n<div>Qua quan s\u00e1t, t\u00ecm hi\u1ec3u \u0111\u01b0\u1ee3c \u0111a s\u1ed1 m\u1ecdi ng\u01b0\u1eddi \u1ecf ph\u00f2ng t\u1eadp \u0111ang s\u1eed d\u1ee5ng l\u1ecbch t\u1eadp m\u1ed7i ng\u00e0y 1 nh\u00f3m c\u01a1, \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c m\u1ed7i nh\u00f3m c\u01a1 \u0111\u01b0\u1ee3c t\u1eadp luy\u1ec7n 1 l\u1ea7n 1 tu\u1ea7n. Th\u1eadm ch\u00ed t\u1ef7 l\u1ec7 n\u00e0y c\u00f2n cao h\u01a1n trong nh\u1eefng n\u0103m tr\u01b0\u1edbc \u1edf v\u00e0o th\u1eddi k\u1ef3 \u0111\u1ea7u b\u00f9ng n\u1ed5 phong tr\u00e0o t\u1eadp Gym.<\/div>\n<div><\/div>\n<div><b>I. C\u00c1C C\u0102N C\u1ee8 XEM X\u00c9T V\u1ea4N \u0110\u1ec0<\/b><\/div>\n<div><\/div>\n<div>1. N\u0103m 2016, Brad Schoenfeld xu\u1ea5t b\u1ea3n 1 nghi\u00ean c\u1ee9u ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p 10 nghi\u00ean c\u1ee9u ri\u00eang l\u1ebb kh\u00e1c nhau \u0111\u1ec3 so s\u00e1nh vi\u1ec7c \u0111\u00e0o t\u1ea1o m\u1ed7i nh\u00f3m c\u01a1 1 l\u1ea7n 1 tu\u1ea7n so v\u1edbi vi\u1ec7c t\u1eadp luy\u1ec7n 2-3 l\u1ea7n 1 tu\u1ea7n, c\u00e1i n\u00e0o gi\u00fap ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp t\u1ed1t h\u01a1n.<\/div>\n<div><\/div>\n<div>K\u1ebft qu\u1ea3 cho th\u1ea5y, vi\u1ec7c t\u1eadp luy\u1ec7n m\u1ed7i nh\u00f3m c\u01a1 2-3 l\u1ea7n 1 tu\u1ea7n gi\u00fap c\u01a1 b\u1eafp t\u0103ng tr\u01b0\u1edfng l\u1edbn h\u01a1n 3.1% so v\u1edbi vi\u1ec7c t\u1eadp luy\u1ec7n m\u1ed7i nh\u00f3m c\u01a1 1 l\u1ea7n 1 tu\u1ea7n.<\/div>\n<div><\/div>\n<div>&#8211; T\u0103ng tr\u01b0\u1edfng c\u01a1 b\u1eafp \u1edf nh\u00f3m t\u1eadp 1 l\u1ea7n 1 tu\u1ea7n m\u1ed7i nh\u00f3m c\u01a1 l\u00e0 3.7%<\/div>\n<div>&#8211; T\u0103ng tr\u01b0\u1edfng c\u01a1 b\u1eafp \u1edf nh\u00f3m t\u1eadp 2-3 l\u1ea7n 1 tu\u1ea7n m\u1ed7i nh\u00f3m c\u01a1 l\u00e0 6.8%<\/div>\n<div><\/div>\n<div>2 nh\u00f3m \u0111\u1ec1u t\u1eadp c\u00f9ng 1 kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n.<\/div>\n<div><\/div>\n<div>V\u00ed d\u1ee5: Nh\u00f3m 1 s\u1ebd t\u1eadp c\u01a1 ng\u1ef1c 1 l\u1ea7n 10 sets 10 reps trong 1 tu\u1ea7n. C\u00f2n nh\u00f3m 2 s\u1ebd t\u1eadp 2 l\u1ea7n 5 sets 10 reps c\u01a1 ng\u1ef1c trong 1 tu\u1ea7n.<\/div>\n<div><\/div>\n<div>Cho n\u00ean kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n 2 nh\u00f3m l\u00e0 b\u1eb1ng nhau.<\/div>\n<div><\/div>\n<div><b>2. V\u1eady t\u1eadp nhi\u1ec1u h\u01a1n s\u1ebd t\u0103ng c\u01a1 t\u1ed1t h\u01a1n?<\/b><\/div>\n<div><\/div>\n<div>1 b\u00e0i b\u00e1o n\u0103m 2017 nghi\u00ean c\u1ee9u so s\u00e1nh 2 nh\u00f3m t\u1eadp luy\u1ec7n trong 6 tu\u1ea7n, 1 nh\u00f3m c\u01a1 2 l\u1ea7n 1 tu\u1ea7n v\u00e0 4 l\u1ea7n 1 tu\u1ea7n. T\u1ed5ng kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n 1 tu\u1ea7n c\u0169ng \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf sao cho b\u1eb1ng nhau.<\/div>\n<div><\/div>\n<div>Sau 6 tu\u1ea7n, nh\u00f3m t\u1eadp luy\u1ec7n 2 bu\u1ed5i 1 tu\u1ea7n t\u0103ng c\u01a1 b\u1eafp t\u1ed1t h\u01a1n nh\u00f3m 4 bu\u1ed5i 1 tu\u1ea7n.<\/div>\n<div><\/div>\n<div>Vi\u1ec7c t\u1eadp luy\u1ec7n 2-3 l\u1ea7n 1 tu\u1ea7n cho m\u1ed7i nh\u00f3m c\u01a1 c\u00f3 l\u1ebd s\u1ebd hi\u1ec7u qu\u1ea3 h\u01a1n so v\u1edbi vi\u1ec7c t\u1eadp luy\u1ec7n nhi\u1ec1u h\u01a1n.<\/div>\n<div><\/div>\n<div>3. Khi t\u1eadp luy\u1ec7n, c\u01a1 b\u1eafp b\u1ecb ph\u00e1 h\u1ee7y vi m\u00f4 r\u1ed3i \u0111\u01b0\u1ee3c x\u00e2y d\u1ee5ng l\u1ea1i m\u1ea1nh h\u01a1n.<\/div>\n<div>Sau bu\u1ed5i t\u1eadp luy\u1ec7n, qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p protein \u0111\u1ec3 x\u00e2y d\u01b0ng l\u1ea1i c\u01a1 b\u1eafp s\u1ebd t\u0103ng cao. Qu\u00e1 tr\u00ecnh n\u00e0y t\u0103ng l\u00ean trong kho\u1ea3ng 36 t\u1edbi 48 ti\u1ebfng (2 ng\u00e0y sau khi t\u1eadp luy\u1ec7n) \u1edf \u0111a s\u1ed1 m\u1ecdi ng\u01b0\u1eddi t\u1eadp luy\u1ec7n t\u1ef1 nhi\u00ean.<\/div>\n<div><\/div>\n<div>Nh\u01b0 v\u1eady, \u0111\u1ed1i v\u1edbi nh\u00f3m t\u1eadp m\u1ed7i nh\u00f3m c\u01a1 1 l\u1ea7n 1 tu\u1ea7n, sau 7 ng\u00e0y c\u01a1 b\u1eafp m\u1edbi \u0111\u01b0\u1ee3c k\u00edch th\u00edch tr\u1edf l\u1ea1i.<\/div>\n<div><\/div>\n<div>\u0110\u1ed1i v\u1edbi nh\u00f3m t\u1eadp m\u1ed7i nh\u00f3m c\u01a1 2-3 l\u1ea7n 1 tu\u1ea7n, kho\u1ea3ng th\u1eddi gian c\u01a1 b\u1eafp kh\u00f4ng \u0111\u01b0\u1ee3c k\u00edch th\u00edch ph\u00e1t tri\u1ec3n \u00edt l\u1ea1i. Gi\u00fap c\u01a1 b\u1eafp ph\u00e1t tri\u1ec3n h\u01a1n.<\/div>\n<div>\n<div><\/div>\n<div><b>II. T\u00d3M L\u1ea0I<\/b><\/div>\n<div><\/div>\n<div>Trong khi ch\u1edd c\u00e1c nghi\u00ean c\u1ee9u trong t\u01b0\u01a1ng lai \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf t\u1ed1t h\u01a1n, ch\u00ednh x\u00e1c h\u01a1n. Trong th\u1eddi \u0111i\u1ec3m hi\u1ec7n t\u1ea1i, c\u00e1c c\u0103n c\u1ee9 \u0111\u01b0a v\u1ec1 l\u1eddi khuy\u00ean:<\/div>\n<div><\/div>\n<div><b>T\u1eadp luy\u1ec7n m\u1ed7i nh\u00f3m c\u01a1 v\u1edbi t\u1ea7n su\u1ea5t 2-3 l\u1ea7n 1 tu\u1ea7n ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp h\u01a1n vi\u1ec7c t\u1eadp luy\u1ec7n m\u1ed7i nh\u00f3m c\u01a1 1 l\u1ea7n 1 tu\u1ea7n.<\/b><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0110\u1ec3 x\u00e2y d\u1ef1ng \u0111\u01b0\u1ee3c 1 ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n, 1 l\u1ecbch t\u1eadp gym hi\u1ec7u qu\u1ea3 v\u00e0 ph\u00f9 h\u1ee3p ph\u1ee5 thu\u1ed9c v\u00e0o nh\u1ea5t nhi\u1ec1u y\u1ebfu t\u1ed1. Likefit mu\u1ed1n x\u00e2y d\u1ef1ng 1 seri b\u00e0i vi\u1ebft gi\u00fap m\u1ecdi ng\u01b0\u1eddi c\u00f3 th\u1ec3 t\u1ef1 x\u00e2y d\u1ef1ng ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n. Y\u1ebfu t\u1ed1 \u0111\u1ea7u ti\u00ean, Likefit mu\u1ed1n chia s\u1ebb cho c\u00e1c [&#8230;]\n","protected":false},"author":4,"featured_media":1560,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mu\u1ed1n t\u0103ng c\u01a1 nhanh n\u00ean t\u1eadp m\u1ea5y l\u1ea7n 1 tu\u1ea7n m\u1ed7i nh\u00f3m c\u01a1 - Likefit<\/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:\/\/pluginviet.com\/mau37\/muon-tang-co-nhanh-nen-tap-may-lan-1-tuan-moi-nhom-co\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mu\u1ed1n t\u0103ng c\u01a1 nhanh n\u00ean t\u1eadp m\u1ea5y l\u1ea7n 1 tu\u1ea7n m\u1ed7i nh\u00f3m c\u01a1 - Likefit\" \/>\n<meta property=\"og:description\" content=\"\u0110\u1ec3 x\u00e2y d\u1ef1ng \u0111\u01b0\u1ee3c 1 ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n, 1 l\u1ecbch t\u1eadp gym hi\u1ec7u qu\u1ea3 v\u00e0 ph\u00f9 h\u1ee3p ph\u1ee5 thu\u1ed9c v\u00e0o nh\u1ea5t nhi\u1ec1u y\u1ebfu t\u1ed1. Likefit mu\u1ed1n x\u00e2y d\u1ef1ng 1 seri b\u00e0i vi\u1ebft gi\u00fap m\u1ecdi ng\u01b0\u1eddi c\u00f3 th\u1ec3 t\u1ef1 x\u00e2y d\u1ef1ng ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n. 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