{"id":181094,"date":"2026-09-27T10:03:56","date_gmt":"2026-09-27T03:03:56","guid":{"rendered":"https:\/\/www.docosan.com\/blog\/?p=181094"},"modified":"2026-10-05T17:10:45","modified_gmt":"2026-10-05T10:10:45","slug":"tap-gym-co-giam-can-khong","status":"publish","type":"post","link":"https:\/\/www.docosan.com\/blog\/giam-can\/tap-gym-co-giam-can-khong\/","title":{"rendered":"T\u1eadp gym c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng? B\u00ed quy\u1ebft cho ng\u01b0\u1eddi m\u1edbi hi\u1ec7u qu\u1ea3"},"content":{"rendered":"\n

T\u1eadp gym c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng l\u00e0 th\u1eafc m\u1eafc ph\u1ed5 bi\u1ebfn c\u1ee7a r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi khi m\u1edbi b\u1eaft \u0111\u1ea7u h\u00e0nh tr\u00ecnh c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng. R\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi tham gia ph\u00f2ng t\u1eadp v\u1edbi mong mu\u1ed1n nhanh ch\u00f3ng \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba nh\u01b0ng ch\u01b0a n\u1eafm r\u00f5 nguy\u00ean l\u00fd v\u1eadn \u0111\u1ed9ng c\u0169ng nh\u01b0 ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n chu\u1ea9n x\u00e1c. Trong b\u00e0i vi\u1ebft n\u00e0y, DiaB<\/strong><\/a> s\u1ebd c\u00f9ng b\u1ea1n gi\u1ea3i m\u00e3 chi ti\u1ebft c\u01a1 ch\u1ebf gi\u1ea3m m\u1ee1 khi t\u1eadp gym hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n

T\u1eadp gym c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng?<\/h2>\n\n\n\n

C\u00e2u tr\u1ea3 l\u1eddi ch\u1eafc ch\u1eafn l\u00e0 C\u00d3<\/strong>. Khi th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp gym, c\u01a1 th\u1ec3 ph\u1ea3i ti\u00eau th\u1ee5 m\u1ed9t l\u01b0\u1ee3ng n\u0103ng l\u01b0\u1ee3ng l\u1edbn \u0111\u1ec3 ph\u1ee5c v\u1ee5 cho s\u1ef1 co b\u00f3p c\u1ee7a c\u01a1 b\u1eafp. \u0110i\u1ec1u n\u00e0y t\u1ea1o ra tr\u1ea1ng th\u00e1i th\u00e2m h\u1ee5t calo (nguy\u00ean l\u00fd c\u1ed1t l\u00f5i \u0111\u1ec3 gi\u1ea3m c\u00e2n), bu\u1ed9c c\u01a1 th\u1ec3 ph\u1ea3i ph\u00e2n gi\u1ea3i c\u00e1c m\u00f4 m\u1ee1 th\u1eeba t\u00edch t\u1ee5 th\u00e0nh n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng.<\/p>\n\n\n\n

Kh\u00f4ng ch\u1ec9 d\u1eebng l\u1ea1i \u1edf vi\u1ec7c \u0111\u1ed1t calo trong bu\u1ed5i t\u1eadp, t\u1eadp gym (\u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c b\u00e0i t\u1eadp kh\u00e1ng l\u1ef1c v\u1edbi t\u1ea1) c\u00f2n gi\u00fap x\u00e2y d\u1ef1ng v\u00e0 gia t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp. T\u1ef7 l\u1ec7 c\u01a1 b\u1eafp trong c\u01a1 th\u1ec3 c\u00e0ng cao th\u00ec ch\u1ec9 s\u1ed1 chuy\u1ec3n h\u00f3a c\u01a1 b\u1ea3n (BMR) c\u00e0ng l\u1edbn. Ngh\u0129a l\u00e0 ngay c\u1ea3 khi b\u1ea1n ngh\u1ec9 ng\u01a1i ho\u1eb7c ng\u1ee7, c\u01a1 th\u1ec3 v\u1eabn ti\u1ebfp t\u1ee5c ti\u00eau hao calo t\u1ef1 nhi\u00ean. Ngo\u00e0i ra, hi\u1ec7u \u1ee9ng EPOC (s\u1ef1 ti\u00eau th\u1ee5 oxy th\u1eb7ng d\u01b0 sau t\u1eadp luy\u1ec7n) gi\u00fap qu\u00e1 tr\u00ecnh \u0111\u1ed1t m\u1ee1 k\u00e9o d\u00e0i nhi\u1ec1u gi\u1edd sau khi b\u1ea1n r\u1eddi ph\u00f2ng t\u1eadp.<\/p>\n\n\n\n

Tuy nhi\u00ean, vi\u1ec7c t\u1eadp gym c\u00f3 gi\u1ea3m m\u1ee1 th\u00e0nh c\u00f4ng hay kh\u00f4ng c\u00f2n ph\u1ee5 thu\u1ed9c ch\u1eb7t ch\u1ebd v\u00e0o s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa v\u1eadn \u0111\u1ed9ng v\u00e0 dinh d\u01b0\u1ee1ng. N\u1ebfu t\u1eadp luy\u1ec7n ch\u0103m ch\u1ec9 nh\u01b0ng l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o t\u1eeb \u0103n u\u1ed1ng l\u1edbn h\u01a1n l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5, c\u00e2n n\u1eb7ng c\u1ee7a b\u1ea1n v\u1eabn s\u1ebd t\u0103ng l\u00ean. Ng\u01b0\u1ee3c l\u1ea1i, khi \u00e1p d\u1ee5ng \u0111\u00fang ph\u01b0\u01a1ng ph\u00e1p, t\u1eadp gym kh\u00f4ng ch\u1ec9 gi\u00fap gi\u1ea3m c\u00e2n m\u00e0 c\u00f2n mang l\u1ea1i v\u00f3c d\u00e1ng s\u0103n ch\u1eafc, thon g\u1ecdn v\u00e0 v\u00f4 c\u00f9ng kh\u1ecfe m\u1ea1nh.<\/p>\n\n\n\n

\"Khi
Khi th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp gym, c\u01a1 th\u1ec3 ph\u1ea3i ti\u00eau th\u1ee5 m\u1ed9t l\u01b0\u1ee3ng n\u0103ng l\u01b0\u1ee3ng l\u1edbn<\/figcaption><\/figure>\n\n\n\n

Nh\u1eefng b\u00e0i t\u1eadp gym c\u01a1 b\u1ea3n, gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3<\/h2>\n\n\n\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng \u0111\u1ed9ng t\u00e1c c\u01a1 b\u1ea3n, t\u00e1c \u0111\u1ed9ng l\u00ean nhi\u1ec1u nh\u00f3m c\u01a1 l\u1edbn c\u00f9ng l\u00fac, t\u1ed1i \u01b0u h\u00f3a kh\u1ea3 n\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng m\u00e0 ng\u01b0\u1eddi m\u1edbi ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng d\u1ec5 d\u00e0ng:<\/p>\n\n\n\n

Squat<\/h3>\n\n\n\n

Squat \u0111\u01b0\u1ee3c m\u1ec7nh danh l\u00e0 “vua c\u1ee7a c\u00e1c b\u00e0i t\u1eadp” d\u00e0nh cho ph\u1ea7n th\u00e2n d\u01b0\u1edbi. \u0110\u1ed9ng t\u00e1c n\u00e0y t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp v\u00e0o c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, c\u01a1 m\u00f4ng, c\u01a1 \u0111\u00f9i sau v\u00e0 c\u1ea3 v\u00f9ng c\u01a1 c\u1ed1t l\u00f5i. Nh\u1edd huy \u0111\u1ed9ng c\u00e1c nh\u00f3m c\u01a1 l\u1edbn nh\u1ea5t c\u01a1 th\u1ec3, Squat \u0111\u00f2i h\u1ecfi ti\u00eau t\u1ed1n l\u01b0\u1ee3ng calo c\u1ef1c l\u1edbn.<\/p>\n\n\n\n

\u0110\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt, b\u1ea1n \u0111\u1ee9ng th\u1eb3ng, hai ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng vai, m\u0169i ch\u00e2n h\u01a1i h\u01b0\u1edbng ra ngo\u00e0i. T\u1eeb t\u1eeb h\u1ea1 h\u00f4ng xu\u1ed1ng nh\u01b0 \u0111ang ng\u1ed3i tr\u00ean m\u1ed9t chi\u1ebfc gh\u1ebf \u1ea9n, gi\u1eef l\u01b0ng th\u1eb3ng, \u0111\u1ea7u g\u1ed1i kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n. H\u1ea1 cho \u0111\u1ebfn khi \u0111\u00f9i song song v\u1edbi s\u00e0n r\u1ed3i nh\u1ea5n g\u00f3t ch\u00e2n \u0111\u1ea9y ng\u01b0\u1eddi tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u. Ng\u01b0\u1eddi m\u1edbi c\u00f3 th\u1ec3 t\u1eadp v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 (Bodyweight Squat) tr\u01b0\u1edbc khi k\u1ebft h\u1ee3p th\u00eam t\u1ea1 \u0111\u01a1n ho\u1eb7c t\u1ea1 \u0111\u00f2n.<\/p>\n\n\n\n

\"\u0110\u1ed9ng
\u0110\u1ed9ng t\u00e1c squat chu\u1ea9n k\u1ef9 thu\u1eadt h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 \u0111\u00f9i m\u00f4ng<\/figcaption><\/figure>\n\n\n\n

Deadlift<\/h3>\n\n\n\n

Deadlift l\u00e0 b\u00e0i t\u1eadp ph\u1ee9c h\u1ee3p (compound) tuy\u1ec7t v\u1eddi t\u00e1c \u0111\u1ed9ng l\u00ean to\u00e0n b\u1ed9 chu\u1ed7i c\u01a1 sau bao g\u1ed3m c\u01a1 l\u01b0ng, m\u00f4ng, \u0111\u00f9i sau v\u00e0 c\u1eb3ng tay. \u0110\u1ed9ng t\u00e1c n\u00e0y gi\u00fap k\u00edch th\u00edch t\u0103ng tr\u01b0\u1edfng c\u01a1 b\u1eafp to\u00e0n th\u00e2n, \u0111\u1ed3ng th\u1eddi th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t di\u1ec5n ra m\u1ea1nh m\u1ebd h\u01a1n.<\/p>\n\n\n\n

Khi t\u1eadp Deadlift, b\u1ea1n \u0111\u1ee9ng \u0111\u1ed1i di\u1ec7n thanh t\u1ea1 \u0111\u00f2n, hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng. C\u00fai ng\u01b0\u1eddi xu\u1ed1ng g\u1eadp h\u00f4ng, hai tay n\u1eafm l\u1ea5y thanh t\u1ea1. Gi\u1eef l\u01b0ng th\u1eb3ng t\u1ef1 nhi\u00ean, si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng, nh\u1ea5n g\u00f3t ch\u00e2n xu\u1ed1ng s\u00e0n v\u00e0 k\u00e9o t\u1ea1 \u0111\u1ee9ng th\u1eb3ng l\u00ean. Sau \u0111\u00f3, t\u1eeb t\u1eeb h\u1ea1 t\u1ea1 c\u00f3 ki\u1ec3m so\u00e1t v\u1ec1 v\u1ecb tr\u00ed c\u0169. Ch\u00fa \u00fd lu\u00f4n gi\u1eef thanh t\u1ea1 s\u00e1t th\u00e2n ng\u01b0\u1eddi trong su\u1ed1t qu\u00e1 tr\u00ecnh di chuy\u1ec3n \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng c\u1ed9t s\u1ed1ng.<\/p>\n\n\n\n

\"B\u00e0i
B\u00e0i t\u1eadp deadlift c\u1ea3i thi\u1ec7n c\u01a1 b\u1eafp v\u00e0 ti\u00eau hao calo m\u1ea1nh<\/figcaption><\/figure>\n\n\n\n

Plank<\/h3>\n\n\n\n

Plank l\u00e0 b\u00e0i t\u1eadp \u0111\u1eb3ng tr\u01b0\u1eddng (isometric) t\u1eadp trung t\u1ed1i \u0111a v\u00e0o v\u00f9ng c\u01a1 b\u1ee5ng, c\u01a1 li\u00ean s\u01b0\u1eddn v\u00e0 l\u01b0ng d\u01b0\u1edbi. Tuy kh\u00f4ng \u0111\u00f2i h\u1ecfi chuy\u1ec3n \u0111\u1ed9ng ph\u1ee9c t\u1ea1p, Plank gi\u00fap l\u00e0m s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 t\u0103ng \u0111\u1ed9 b\u1ec1n b\u1ec9 cho h\u1ec7 c\u01a1 c\u1ed1t l\u00f5i.<\/p>\n\n\n\n

Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp b\u1eb1ng c\u00e1ch ch\u1ed1ng hai c\u1eb3ng tay xu\u1ed1ng s\u00e0n, khu\u1ef7u tay vu\u00f4ng g\u00f3c ngay d\u01b0\u1edbi vai. Nh\u00f3n hai m\u0169i ch\u00e2n, n\u00e2ng to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 l\u00ean sao cho t\u1eeb \u0111\u1ea7u, l\u01b0ng, h\u00f4ng \u0111\u1ebfn g\u00f3t ch\u00e2n t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng. Si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng v\u00e0 m\u00f4ng, gi\u1eef nguy\u00ean t\u01b0 th\u1ebf t\u1eeb 30 \u0111\u1ebfn 60 gi\u00e2y m\u1ed7i hi\u1ec7p. L\u01b0u \u00fd kh\u00f4ng v\u00f5ng l\u01b0ng ho\u1eb7c \u0111\u1ea9y h\u00f4ng qu\u00e1 cao.<\/p>\n\n\n\n

\"\u0110\u1ed9ng
\u0110\u1ed9ng t\u00e1c plank t\u0129nh gi\u00fap si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng v\u00e0 gi\u1ea3m m\u1ee1<\/figcaption><\/figure>\n\n\n\n

Cardio v\u00e0 HIIT<\/h3>\n\n\n\n

B\u00ean c\u1ea1nh c\u00e1c b\u00e0i t\u1eadp kh\u00e1ng l\u1ef1c, Cardio v\u00e0 HIIT (t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao ng\u1eaft qu\u00e3ng) l\u00e0 ph\u01b0\u01a1ng ph\u00e1p kh\u00f4ng th\u1ec3 thi\u1ebfu trong h\u00e0nh tr\u00ecnh gi\u1ea3m c\u00e2n. C\u00e1c b\u00e0i t\u1eadp nh\u01b0 ch\u1ea1y b\u1ed9 tr\u00ean m\u00e1y, \u0111\u1ea1p xe, ch\u00e8o thuy\u1ec1n ho\u1eb7c Jumping Jacks gi\u00fap nh\u1ecbp tim t\u0103ng nhanh, th\u00fac \u0111\u1ea9y tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n

\u0110\u1eb7c bi\u1ec7t, HIIT k\u1ebft h\u1ee3p c\u00e1c kho\u1ea3ng t\u1eadp ng\u1eafn v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 c\u1ef1c cao xen k\u1ebd kho\u1ea3ng ngh\u1ec9 ng\u1eafn. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y ch\u1ec9 c\u1ea7n 15\u201320 ph\u00fat th\u1ef1c hi\u1ec7n nh\u01b0ng mang l\u1ea1i hi\u1ec7u qu\u1ea3 \u0111\u1ed1t m\u1ee1 k\u00e9o d\u00e0i li\u00ean t\u1ee5c su\u1ed1t 24 gi\u1edd sau \u0111\u00f3 nh\u1edd hi\u1ec7u \u1ee9ng ti\u00eau th\u1ee5 oxy v\u01b0\u1ee3t tr\u1ed9i.<\/p>\n\n\n\n

\"T\u1eadp
T\u1eadp luy\u1ec7n cardio v\u00e0 HIIT \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba v\u00e0 calo<\/figcaption><\/figure>\n\n\n\n

B\u00ed quy\u1ebft t\u1eadp gym gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3, nhanh ch\u00f3ng<\/h2>\n\n\n\n

\u0110\u1ec3 c\u00e2u tr\u1ea3 l\u1eddi cho th\u1eafc m\u1eafc t\u1eadp gym c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng \u0111\u1ea1t k\u1ebft qu\u1ea3 nh\u01b0 mong \u0111\u1ee3i, vi\u1ec7c si\u00eang n\u0103ng th\u00f4i l\u00e0 ch\u01b0a \u0111\u1ee7. B\u1ea1n c\u1ea7n \u00e1p d\u1ee5ng c\u00e1c b\u00ed quy\u1ebft khoa h\u1ecdc sau \u0111\u00e2y \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a th\u1eddi gian v\u00e0 c\u00f4ng s\u1ee9c luy\u1ec7n t\u1eadp:<\/p>\n\n\n\n

Dinh d\u01b0\u1ee1ng chi\u1ebfm t\u1edbi 70% s\u1ef1 th\u00e0nh c\u00f4ng c\u1ee7a qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n. \u0110\u1ec3 t\u1ed1i \u01b0u h\u00f3a hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n, b\u1ea1n c\u1ea7n \u00e1p d\u1ee5ng ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khoa h\u1ecdc d\u1ef1a tr\u00ean c\u00e1c nguy\u00ean t\u1eafc v\u00e0ng sau:<\/p>\n\n\n\n