{"id":99098,"date":"2025-03-17T06:00:45","date_gmt":"2025-03-17T13:00:45","guid":{"rendered":"https:\/\/lavyon.com\/?p=99098"},"modified":"2025-03-17T02:23:50","modified_gmt":"2025-03-17T09:23:50","slug":"squat-bao-nhieu-lan-moi-dat-hieu-qua-toi-da","status":"publish","type":"post","link":"https:\/\/lavyon.com\/vi\/squat-bao-nhieu-lan-moi-dat-hieu-qua-toi-da\/","title":{"rendered":"Squat bao nhi\u00eau l\u1ea7n m\u1edbi \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a?"},"content":{"rendered":"

Squat m\u1ed7i ng\u00e0y m\u1ed9t t\u00ed, v\u00f3c d\u00e1ng tuy\u1ec7t v\u1eddi b\u1ea5t ng\u1edd.<\/strong><\/em><\/p>\n

Squat t\u1eeb l\u00e2u \u0111\u00e3 \u0111\u01b0\u1ee3c m\u1ec7nh danh l\u00e0 “vua” c\u1ee7a c\u00e1c b\u00e0i t\u1eadp th\u1ec3 h\u00ecnh, mang l\u1ea1i hi\u1ec7u qu\u1ea3 tuy\u1ec7t v\u1eddi cho v\u00f2ng 3 s\u0103n ch\u1eafc, \u0111\u00f4i ch\u00e2n thon g\u1ecdn v\u00e0 s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n. Tuy nhi\u00ean, nhi\u1ec1u ng\u01b0\u1eddi v\u1eabn b\u0103n kho\u0103n v\u1ec1 s\u1ed1 l\u1ea7n squat<\/a> l\u00fd t\u01b0\u1edfng \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a. V\u1eady squat bao nhi\u00eau l\u1ea7n m\u1edbi th\u1ef1c s\u1ef1 ph\u00f9 h\u1ee3p?<\/p>\n

Squat l\u00e0 b\u00e0i t\u1eadp \u0111a kh\u1edbp, t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn nhi\u1ec1u nh\u00f3m c\u01a1 c\u00f9ng l\u00fac nh\u01b0 c\u01a1 m\u00f4ng, c\u01a1 \u0111\u00f9i, c\u01a1 b\u1ee5ng, c\u01a1 l\u01b0ng d\u01b0\u1edbi… mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch tuy\u1ec7t v\u1eddi nh\u01b0 t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp, \u0111\u1ed1t ch\u00e1y calo, c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh x\u01b0\u01a1ng kh\u1edbp v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf. S\u1ed1 l\u1ea7n squat l\u00fd t\u01b0\u1edfng ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 nh\u01b0 m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n, tr\u00ecnh \u0111\u1ed9 th\u1ec3 l\u1ef1c, lo\u1ea1i squat…<\/p>\n

\"squat\"<\/p>\n

Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u n\u00ean b\u1eaft \u0111\u1ea7u v\u1edbi 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 8-12 l\u1ea7n, t\u1eadp 2-3 l\u1ea7n\/tu\u1ea7n. Ng\u01b0\u1eddi t\u1eadp trung b\u00ecnh c\u00f3 th\u1ec3 t\u0103ng l\u00ean 3-4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 12-15 l\u1ea7n, t\u1eadp 3-4 l\u1ea7n\/tu\u1ea7n. Ng\u01b0\u1eddi t\u1eadp n\u00e2ng cao c\u00f3 th\u1ec3 t\u1eadp 4-5 hi\u1ec7p, m\u1ed7i hi\u1ec7p 15-20 l\u1ea7n ho\u1eb7c nhi\u1ec1u h\u01a1n, t\u1eadp 4-5 l\u1ea7n\/tu\u1ea7n. Ngo\u00e0i ra, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh s\u1ed1 l\u1ea7n squat d\u1ef1a tr\u00ean m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n nh\u01b0 t\u0103ng c\u01a1, gi\u1ea3m m\u1ee1 ho\u1eb7c t\u0103ng s\u1ee9c b\u1ec1n.<\/p>\n

\"squat\"<\/p>\n

C\u00e1c lo\u1ea1i squat ph\u1ed5 bi\u1ebfn bao g\u1ed3m Squat c\u01a1 b\u1ea3n (Bodyweight Squat), Squat t\u1ea1 \u0111\u00f2n (Barbell Squat), Squat t\u00e1ch ch\u00e2n (Split Squat) v\u00e0 Squat b\u1eadt nh\u1ea3y (Jump Squat). L\u01b0u \u00fd khi t\u1eadp Squat l\u00e0 kh\u1edfi \u0111\u1ed9ng k\u1ef9 tr\u01b0\u1edbc khi t\u1eadp, t\u1eadp \u0111\u00fang k\u1ef9 thu\u1eadt, t\u0103ng d\u1ea7n \u0111\u1ed9 kh\u00f3, l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd.<\/p>\n

\"squat\"<\/p>\n

Squat l\u00e0 b\u00e0i t\u1eadp tuy\u1ec7t v\u1eddi cho v\u00f3c d\u00e1ng v\u00e0 s\u1ee9c kh\u1ecfe. H\u00e3y t\u1eadp luy\u1ec7n Squat \u0111\u00fang c\u00e1ch v\u00e0 \u0111i\u1ec1u ch\u1ec9nh s\u1ed1 l\u1ea7n t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p v\u1edbi m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a.<\/p>\n

LAVYON<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Squat m\u1ed7i ng\u00e0y m\u1ed9t t\u00ed, v\u00f3c d\u00e1ng tuy\u1ec7t v\u1eddi b\u1ea5t ng\u1edd. Squat t\u1eeb l\u00e2u \u0111\u00e3 \u0111\u01b0\u1ee3c m\u1ec7nh danh l\u00e0 “vua” c\u1ee7a c\u00e1c b\u00e0i t\u1eadp th\u1ec3 h\u00ecnh, mang l\u1ea1i hi\u1ec7u qu\u1ea3 tuy\u1ec7t v\u1eddi cho v\u00f2ng 3 s\u0103n ch\u1eafc, \u0111\u00f4i ch\u00e2n thon g\u1ecdn v\u00e0 s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n. Tuy nhi\u00ean, nhi\u1ec1u ng\u01b0\u1eddi v\u1eabn b\u0103n kho\u0103n v\u1ec1 s\u1ed1 […]<\/p>\n","protected":false},"author":43,"featured_media":99100,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66],"tags":[32286,19130,2014,13645,33729],"class_list":{"0":"post-99098","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-khoe","8":"tag-lavyonbeauty","9":"tag-squat","10":"tag-suc-khoe","11":"tag-tap-luyen","12":"tag-the-duc"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/99098","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/users\/43"}],"replies":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/comments?post=99098"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/99098\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media\/99100"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media?parent=99098"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/categories?post=99098"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/tags?post=99098"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}