{"id":4753,"date":"2026-06-25T08:00:00","date_gmt":"2026-06-25T00:00:00","guid":{"rendered":"https:\/\/alexathletics1982.com\/?p=4753"},"modified":"2026-07-23T17:49:38","modified_gmt":"2026-07-23T09:49:38","slug":"iso-tap-luyen-theo-phuong-phap-lateral-khoa-hoc-phong-tap-thuong-mai","status":"publish","type":"post","link":"https:\/\/alexathletics1982.com\/vi\/blog\/iso-lateral-training-science-commercial-gym\/","title":{"rendered":"Nguy\u00ean l\u00fd khoa h\u1ecdc v\u1ec1 t\u1eadp luy\u1ec7n \u0111\u1eb1ng sau c\u00e1c ki\u1ec3u chuy\u1ec3n \u0111\u1ed9ng \u0111\u1ed3ng b\u00ean l\u00e0 g\u00ec?"},"content":{"rendered":"

M\u1ecdi hu\u1ea5n luy\u1ec7n vi\u00ean th\u1ec3 l\u1ef1c c\u00f3 kinh nghi\u1ec7m \u0111\u1ec1u \u0111\u00e3 quan s\u00e1t th\u1ea5y c\u00f9ng m\u1ed9t hi\u1ec7n t\u01b0\u1ee3ng: m\u1ed9t h\u1ecdc vi\u00ean c\u00f3 th\u1ec3 \u0111\u1ea9y t\u1ea1 \u0111\u00f2n 100 kg nh\u01b0ng l\u1ea1i kh\u00f4ng th\u1ec3 \u0111\u1ea9y 50 kg b\u1eb1ng m\u1ed7i tay khi t\u1eadp m\u1ed9t b\u00ean. C\u00e1c con s\u1ed1 n\u00e0y kh\u00f4ng kh\u1edbp nhau. Vi\u1ec7c \u0111\u1ea9y t\u1ea1 hai tay l\u1ebd ra ph\u1ea3i y\u00eau c\u1ea7u m\u1ed7i b\u00ean t\u1ea1o ra ch\u00ednh x\u00e1c m\u1ed9t n\u1eeda t\u1ed5ng t\u1ea3i tr\u1ecdng. Nh\u01b0ng th\u1ef1c t\u1ebf kh\u00f4ng ph\u1ea3i v\u1eady \u2014 v\u00e0 l\u00fd do l\u00e0 do m\u1ed9t hi\u1ec7n t\u01b0\u1ee3ng th\u1ea7n kinh c\u01a1 \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 \u201ckho\u1ea3ng c\u00e1ch hai b\u00ean\u201d. Hi\u1ec3u \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean \u0111\u1ec3 hi\u1ec3u t\u1ea1i sao t\u1eadp luy\u1ec7n m\u1ed9t b\u00ean l\u1ea1i mang l\u1ea1i k\u1ebft qu\u1ea3 m\u00e0 t\u1eadp luy\u1ec7n hai b\u00ean kh\u00f4ng th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c, v\u00e0 t\u1ea1i sao c\u00e1c nguy\u00ean t\u1eafc thi\u1ebft k\u1ebf \u0111\u1eb1ng sau c\u00e1c m\u00e1y t\u1eadp \u0111\u1ea9y t\u1ea1 \u0111\u1ed9c l\u1eadp cho t\u1eebng tay nh\u01b0 IsoMotion Press<\/a> d\u1ef1a tr\u00ean c\u00e1c b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc v\u1ec1 \u0111\u00e0o t\u1ea1o \u0111\u00e3 \u0111\u01b0\u1ee3c ghi ch\u00e9p r\u00f5 r\u00e0ng, ch\u1ee9 kh\u00f4ng ph\u1ea3i d\u1ef1a tr\u00ean c\u00e1c chi\u1ebfn l\u01b0\u1ee3c \u0111\u1ecbnh v\u1ecb ti\u1ebfp th\u1ecb.<\/p>\n\n\n\n

T\u1eadp luy\u1ec7n Iso-Lateral l\u00e0 g\u00ec?<\/h2>\n\n\n\n

T\u1eadp luy\u1ec7n iso-lateral l\u00e0 b\u1ea5t k\u1ef3 ki\u1ec3u chuy\u1ec3n \u0111\u1ed9ng n\u00e0o m\u00e0 trong \u0111\u00f3 m\u1ed7i chi ho\u1ea1t \u0111\u1ed9ng \u0111\u1ed9c l\u1eadp \u2014 di chuy\u1ec3n trong ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng ri\u00eang, t\u1ea1o ra l\u1ef1c ri\u00eang v\u00e0 nh\u1eadn k\u00edch th\u00edch th\u1ea7n kinh-c\u01a1 ri\u00eang m\u00e0 kh\u00f4ng c\u00f3 s\u1ef1 k\u1ebft n\u1ed1i c\u01a1 h\u1ecdc v\u1edbi chi \u0111\u1ed1i di\u1ec7n. Trong b\u1ed1i c\u1ea3nh c\u00e1c thi\u1ebft b\u1ecb t\u1eadp \u00e9p, m\u1ed9t m\u00e1y t\u1eadp iso-lateral cung c\u1ea5p hai c\u00e1nh tay xoay \u0111\u1ed9c l\u1eadp thay v\u00ec m\u1ed9t thanh c\u1ed1 \u0111\u1ecbnh duy nh\u1ea5t n\u1ed1i hai tay c\u1ea7m. M\u1ed7i c\u00e1nh tay c\u00f3 th\u1ec3 di chuy\u1ec3n v\u1edbi t\u1ed1c \u0111\u1ed9 kh\u00e1c nhau, trong ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng kh\u00e1c nhau v\u00e0 ch\u1ecbu t\u1ea3i tr\u1ecdng kh\u00e1c nhau so v\u1edbi c\u00e1nh tay kia \u2014 c\u00f3 th\u1ec3 \u0111\u1ed3ng th\u1eddi ho\u1eb7c lu\u00e2n phi\u00ean.<\/p>\n\n\n\n

\u0110i\u1ec1u n\u00e0y kh\u00e1c bi\u1ec7t so v\u1edbi c\u1ea3 ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n song ph\u01b0\u01a1ng truy\u1ec1n th\u1ed1ng (c\u1ea3 hai chi \u0111\u01b0\u1ee3c k\u1ebft n\u1ed1i v\u00e0 di chuy\u1ec3n nh\u01b0 m\u1ed9t \u0111\u01a1n v\u1ecb th\u1ed1ng nh\u1ea5t) l\u1eabn ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n \u0111\u01a1n ph\u01b0\u01a1ng thu\u1ea7n t\u00fay (m\u1ed9t chi ho\u1ea1t \u0111\u1ed9ng trong khi chi c\u00f2n l\u1ea1i kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng). T\u1eadp luy\u1ec7n \u0111\u1ed3ng b\u00ean (Iso-lateral) chi\u1ebfm m\u1ed9t v\u1ecb tr\u00ed \u0111\u1eb7c th\u00f9: c\u1ea3 hai chi \u0111\u1ec1u ho\u1ea1t \u0111\u1ed9ng \u0111\u1ed3ng th\u1eddi, nh\u01b0ng qu\u1ef9 \u0111\u1ea1o c\u01a1 h\u1ecdc c\u1ee7a ch\u00fang \u0111\u01b0\u1ee3c t\u00e1ch bi\u1ec7t. B\u00ean chi m\u1ea1nh h\u01a1n kh\u00f4ng th\u1ec3 b\u00f9 \u0111\u1eafp cho b\u00ean chi y\u1ebfu h\u01a1n, v\u00e0 b\u00ean chi y\u1ebfu h\u01a1n ph\u1ea3i t\u1ef1 m\u00ecnh t\u1ea1o ra t\u1ea3i tr\u1ecdng \u0111\u1ea7y \u0111\u1ee7 m\u1ed9t c\u00e1ch \u0111\u1ed9c l\u1eadp.<\/p>\n\n\n\n

Thi\u1ebfu h\u1ee5t song ph\u01b0\u01a1ng: Kho\u1ea3ng c\u00e1ch th\u1ea7n kinh-c\u01a1 m\u00e0 ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n song ph\u01b0\u01a1ng che gi\u1ea5u<\/h2>\n\n\n\n

Hi\u1ec7n t\u01b0\u1ee3ng m\u1ea5t c\u00e2n b\u1eb1ng hai b\u00ean (BLD) l\u00e0 c\u01a1 s\u1edf b\u1eb1ng ch\u1ee9ng \u0111\u01b0\u1ee3c ghi ch\u00e9p \u0111\u1ea7y \u0111\u1ee7 nh\u1ea5t v\u1ec1 nh\u1eefng l\u1ee3i \u00edch c\u1ee7a ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n \u0111\u1ed3ng b\u00ean. Hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y m\u00f4 t\u1ea3 m\u1ed9t hi\u1ec7n t\u01b0\u1ee3ng th\u1ea7n kinh-c\u01a1 nh\u1ea5t qu\u00e1n: khi c\u1ea3 hai chi co l\u1ea1i \u0111\u1ed3ng th\u1eddi \u0111\u1ec3 t\u1ea1o ra l\u1ef1c t\u1ed1i \u0111a, m\u1ed7i chi t\u1ea1o ra l\u1ef1c nh\u1ecf h\u01a1n \u0111\u00e1ng k\u1ec3 so v\u1edbi khi co ri\u00eang l\u1ebb. Nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean PLOS ONE (PMC)<\/a> \u0111\u00e1nh gi\u00e1 t\u00ecnh tr\u1ea1ng m\u1ea5t c\u00e2n b\u1eb1ng hai b\u00ean l\u00e0 m\u1ed9t hi\u1ec7n t\u01b0\u1ee3ng sinh l\u00fd th\u1ea7n kinh \u0111\u00e3 \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn, xu\u1ea5t ph\u00e1t t\u1eeb nh\u1eefng thay \u0111\u1ed5i trong c\u01a1 ch\u1ebf \u0111i\u1ec1u khi\u1ec3n th\u1ea7n kinh-c\u01a1 v\u00e0 v\u1ecf n\u00e3o \u2014 v\u1edbi m\u1ee9c \u0111\u1ed9 m\u1ea5t c\u00e2n b\u1eb1ng \u0111\u01b0\u1ee3c b\u00e1o c\u00e1o dao \u0111\u1ed9ng t\u1eeb 5% \u0111\u1ebfn 25% t\u00f9y thu\u1ed9c v\u00e0o nh\u00f3m c\u01a1, t\u1ed1c \u0111\u1ed9 chuy\u1ec3n \u0111\u1ed9ng v\u00e0 \u0111\u1ed1i t\u01b0\u1ee3ng \u0111\u01b0\u1ee3c ki\u1ec3m tra.<\/p>\n\n\n\n

C\u01a1 ch\u1ebf n\u00e0y mang t\u00ednh th\u1ea7n kinh h\u01a1n l\u00e0 c\u1ea5u tr\u00fac. Trong qu\u00e1 tr\u00ecnh co c\u01a1 hai b\u00ean, s\u1ef1 \u1ee9c ch\u1ebf v\u1ecf n\u00e3o l\u00e0m gi\u1ea3m k\u00edch th\u00edch th\u1ea7n kinh \u0111\u1ebfn t\u1eebng chi so v\u1edbi m\u1ee9c m\u00e0 m\u1ed7i chi c\u00f3 th\u1ec3 t\u1ea1o ra khi ho\u1ea1t \u0111\u1ed9ng \u0111\u1ed9c l\u1eadp. V\u1ec1 m\u1eb7t th\u1ef1c t\u1ebf, \u0111i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 b\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 \u0111\u00f2n tr\u00ean gh\u1ebf cung c\u1ea5p cho m\u1ed7i c\u01a1 ng\u1ef1c m\u1ed9t k\u00edch th\u00edch th\u1ea7n kinh-c\u01a1 nh\u1ecf h\u01a1n so v\u1edbi b\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 m\u1ed9t b\u00ean ho\u1eb7c \u0111\u1ea9y t\u1ea1 c\u00f9ng b\u00ean t\u01b0\u01a1ng \u0111\u01b0\u01a1ng \u1edf c\u00f9ng m\u1ee9c t\u1ea3i tr\u1ecdng tr\u00ean m\u1ed7i chi. C\u00e1ch t\u1eadp hai b\u00ean th\u1ef1c s\u1ef1 \u1ee9c ch\u1ebf s\u1ee9c m\u1ea1nh v\u1eadn \u0111\u1ed9ng m\u00e0 m\u1ed7i b\u00ean c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c.<\/p>\n\n\n\n

\u0110i\u1ec1u n\u00e0y c\u00f3 t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn vi\u1ec7c thi\u1ebft k\u1ebf ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n t\u1ea1i c\u00e1c ph\u00f2ng t\u1eadp th\u01b0\u01a1ng m\u1ea1i: c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 h\u1ed9i vi\u00ean ch\u1ec9 t\u1eadp luy\u1ec7n tr\u00ean c\u00e1c m\u00e1y t\u1eadp hai b\u00ean v\u00e0 th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c t\u1ea1 t\u1ef1 do hai b\u00ean c\u00f3 th\u1ec3 s\u1ebd kh\u00f4ng bao gi\u1edd ph\u00e1t tri\u1ec3n \u0111\u1ea7y \u0111\u1ee7 kh\u1ea3 n\u0103ng th\u1ea7n kinh-c\u01a1 c\u1ee7a t\u1eebng chi m\u1ed9t c\u00e1ch \u0111\u1ed9c l\u1eadp. Kho\u1ea3ng c\u00e1ch gi\u1eefa hi\u1ec7u su\u1ea5t hai b\u00ean v\u00e0 kh\u1ea3 n\u0103ng m\u1ed9t b\u00ean th\u1ef1c s\u1ef1 \u2014 th\u01b0\u1eddng l\u00e0 10\u201320% \u1edf nh\u1eefng ng\u01b0\u1eddi \u0111\u00e3 \u0111\u01b0\u1ee3c hu\u1ea5n luy\u1ec7n \u2014 v\u1eeba th\u1ec3 hi\u1ec7n m\u1ed9t ngu\u1ed3n d\u1ef1 tr\u1eef hi\u1ec7u su\u1ea5t ch\u01b0a \u0111\u01b0\u1ee3c khai th\u00e1c, v\u1eeba l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 r\u1ee7i ro ch\u01b0a \u0111\u01b0\u1ee3c ph\u00e1t hi\u1ec7n d\u1eabn \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng do m\u1ea5t c\u00e2n \u0111\u1ed1i.<\/p>\n\n\n\n

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\u0110\u1ec3 \u0111\u00e1nh gi\u00e1 s\u1ef1 b\u1ea5t \u0111\u1ed1i x\u1ee9ng v\u1ec1 s\u1ee9c m\u1ea1nh, c\u1ea7n ph\u1ea3i ki\u1ec3m tra t\u1eebng chi m\u1ed9t c\u00e1ch \u0111\u1ed9c l\u1eadp \u2014 vi\u1ec7c \u0111\u00e1nh gi\u00e1 song ph\u01b0\u01a1ng kh\u00f4ng th\u1ec3 ph\u00e1t hi\u1ec7n ra s\u1ef1 suy gi\u1ea3m ch\u1ec9 b\u1ed9c l\u1ed9 khi b\u00ean chi ph\u1ed1i kh\u00f4ng c\u00f2n kh\u1ea3 n\u0103ng b\u00f9 \u0111\u1eafp \u0111\u01b0\u1ee3c n\u1eefa.<\/figcaption><\/figure>\n\n\n\n

S\u1ef1 b\u1ea5t \u0111\u1ed1i x\u1ee9ng v\u1ec1 s\u1ee9c m\u1ea1nh h\u00ecnh th\u00e0nh nh\u01b0 th\u1ebf n\u00e0o v\u00e0 t\u1ea1i sao n\u00f3 l\u1ea1i t\u1ed3n t\u1ea1i<\/h2>\n\n\n\n

S\u1ef1 b\u1ea5t \u0111\u1ed1i x\u1ee9ng v\u1ec1 s\u1ee9c m\u1ea1nh \u2014 s\u1ef1 ch\u00eanh l\u1ec7ch c\u00f3 th\u1ec3 \u0111o l\u01b0\u1eddng \u0111\u01b0\u1ee3c v\u1ec1 kh\u1ea3 n\u0103ng t\u1ea1o l\u1ef1c gi\u1eefa b\u00ean ch\u1ee7 \u0111\u1ea1o v\u00e0 b\u00ean kh\u00f4ng ch\u1ee7 \u0111\u1ea1o \u2014 xu\u1ea5t hi\u1ec7n \u1edf h\u1ea7u h\u1ebft c\u00e1c nh\u00f3m \u0111\u1ed1i t\u01b0\u1ee3ng t\u1eadp luy\u1ec7n. M\u1ed9t b\u00e0i t\u1ed5ng quan s\u01a1 b\u1ed9 to\u00e0n di\u1ec7n v\u00e0 ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean T\u1ea1p ch\u00ed Scientific Reports (Nature)<\/a> S\u1ef1 b\u1ea5t \u0111\u1ed1i x\u1ee9ng v\u1ec1 s\u1ee9c m\u1ea1nh chi tr\u00ean \u0111\u00e3 \u0111\u01b0\u1ee3c ghi nh\u1eadn tr\u00ean c\u01a1 s\u1edf nghi\u00ean c\u1ee9u r\u1ed9ng r\u00e3i, cho th\u1ea5y r\u1eb1ng t\u1eeb 21% \u0111\u1ebfn 38% ng\u01b0\u1eddi tham gia \u0111\u00e3 c\u00f3 s\u1ef1 \u0111\u1ea3o ng\u01b0\u1ee3c v\u1ec1 chi chi ph\u1ed1i gi\u1eefa c\u00e1c bu\u1ed5i ki\u1ec3m tra \u2014 \u0111i\u1ec1u n\u00e0y ch\u1ee9ng t\u1ecf m\u1ee9c \u0111\u1ed9 \u0111\u1ed9ng v\u00e0 bi\u1ebfn \u0111\u1ed5i c\u1ee7a nh\u1eefng b\u1ea5t \u0111\u1ed1i x\u1ee9ng n\u00e0y, c\u0169ng nh\u01b0 vi\u1ec7c c\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u0111\u00e1nh gi\u00e1 hai b\u00ean trong m\u1ed9t bu\u1ed5i duy nh\u1ea5t kh\u00f4ng th\u1ec3 ph\u1ea3n \u00e1nh ch\u00ednh x\u00e1c \u0111\u01b0\u1ee3c ch\u00fang.<\/p>\n\n\n\n

Trong t\u1eadp luy\u1ec7n song ph\u01b0\u01a1ng, b\u00ean chi ph\u1ed1i t\u1ef1 nhi\u00ean ph\u1ea3i ch\u1ecbu m\u1ed9t ph\u1ea7n kh\u00f4ng c\u00e2n x\u1ee9ng trong t\u1ed5ng t\u1ea3i tr\u1ecdng chuy\u1ec3n \u0111\u1ed9ng. B\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 \u0111\u00f2n tr\u00ean gh\u1ebf y\u00eau c\u1ea7u m\u1ed9t thanh t\u1ea1 n\u1ed1i hai tay: n\u1ebfu b\u00ean ph\u1ea3i m\u1ea1nh h\u01a1n, n\u00f3 s\u1ebd t\u1ea1o ra l\u1ef1c l\u1edbn h\u01a1n v\u00e0 thanh t\u1ea1 s\u1ebd \u0111i\u1ec1u ch\u1ec9nh b\u1eb1ng c\u00e1ch xoay m\u1ed9t c\u00e1ch kh\u00f4ng th\u1ec3 nh\u1eadn ra, ho\u1eb7c b\u00ean y\u1ebfu h\u01a1n s\u1ebd \u0111\u01a1n gi\u1ea3n l\u00e0 gi\u1ea3m ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a m\u00ecnh \u0111i m\u1ed9t ch\u00fat. C\u1ea3 hu\u1ea5n luy\u1ec7n vi\u00ean l\u1eabn ng\u01b0\u1eddi t\u1eadp \u0111\u1ec1u kh\u00f4ng th\u1ec3 nh\u1eadn ra \u0111i\u1ec1u n\u00e0y \u0111ang di\u1ec5n ra trong th\u1eddi gian th\u1ef1c. Trong su\u1ed1t nhi\u1ec1u th\u00e1ng t\u1eadp luy\u1ec7n hai b\u00ean, b\u00ean ch\u1ee7 \u0111\u1ea1o ti\u1ebfp t\u1ee5c ph\u00e1t tri\u1ec3n trong khi b\u00ean y\u1ebfu h\u01a1n b\u1ecb thi\u1ebfu t\u1ea3i m\u1ed9t c\u00e1ch c\u00f3 h\u1ec7 th\u1ed1ng \u2014 s\u1ef1 b\u1ea5t \u0111\u1ed1i x\u1ee9ng ng\u00e0y c\u00e0ng tr\u1ea7m tr\u1ecdng h\u01a1n thay v\u00ec \u0111\u01b0\u1ee3c kh\u1eafc ph\u1ee5c.<\/p>\n\n\n\n

V\u1ea5n \u0111\u1ec1 kh\u00f4ng n\u1eb1m \u1edf ch\u00ednh chuy\u1ec3n \u0111\u1ed9ng hai b\u00ean m\u00e0 l\u00e0 do thi\u1ebfu c\u01a1 ch\u1ebf \u0111\u1ec3 ph\u00e1t hi\u1ec7n v\u00e0 kh\u1eafc ph\u1ee5c s\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng. T\u1eadp luy\u1ec7n \u0111\u1ed3ng b\u00ean bu\u1ed9c c\u01a1 th\u1ec3 ph\u1ea3i t\u1ef1 \u0111i\u1ec1u ch\u1ec9nh v\u1ec1 m\u1eb7t c\u1ea5u tr\u00fac: m\u1ed7i c\u00e1nh tay ph\u1ea3i n\u00e2ng t\u1ea3i tr\u1ecdng c\u1ee7a ch\u00ednh m\u00ecnh, v\u00e0 n\u1ebfu c\u00e1nh tay y\u1ebfu h\u01a1n kh\u00f4ng th\u1ec3 ho\u00e0n th\u00e0nh m\u1ed9t l\u1ea7n l\u1eb7p v\u1edbi m\u1ee9c t\u1ea3i quy \u0111\u1ecbnh, c\u00e1nh tay m\u1ea1nh h\u01a1n s\u1ebd kh\u00f4ng th\u1ec3 b\u00f9 \u0111\u1eafp. S\u1ef1 b\u1ea5t \u0111\u1ed1i x\u1ee9ng tr\u1edf n\u00ean r\u00f5 r\u00e0ng v\u00e0 c\u00f3 th\u1ec3 \u0111o l\u01b0\u1eddng ngay l\u1eadp t\u1ee9c \u2014 v\u00e0 bi\u1ec7n ph\u00e1p can thi\u1ec7p t\u1eadp luy\u1ec7n \u0111\u1ec3 kh\u1eafc ph\u1ee5c n\u00f3 \u0111\u00e3 \u0111\u01b0\u1ee3c t\u00edch h\u1ee3p s\u1eb5n v\u00e0o b\u00e0i t\u1eadp theo thi\u1ebft k\u1ebf.<\/p>\n\n\n\n

B\u1ed1n \u01b0u \u0111i\u1ec3m v\u1ec1 c\u01a1 sinh h\u1ecdc c\u1ee7a chuy\u1ec3n \u0111\u1ed9ng \u0111\u1ed3ng b\u00ean<\/h2>\n\n\n\n

Khoa h\u1ecdc t\u1eadp luy\u1ec7n \u0111\u1eb1ng sau c\u00e1c \u0111\u1ed9ng t\u00e1c \u0111\u1ed3ng b\u00ean kh\u00f4ng ch\u1ec9 d\u1eebng l\u1ea1i \u1edf vi\u1ec7c kh\u1eafc ph\u1ee5c s\u1ef1 thi\u1ebfu h\u1ee5t ch\u1ee9c n\u0103ng hai b\u00ean m\u00e0 c\u00f2n mang l\u1ea1i b\u1ed1n l\u1ee3i \u00edch sinh c\u01a1 h\u1ecdc ri\u00eang bi\u1ec7t.<\/p>\n\n\n\n

1. Qu\u00e1 tr\u00ecnh h\u1ed9i t\u1ee5 t\u1ef1 nhi\u00ean.<\/strong> Qu\u1ef9 \u0111\u1ea1o \u0111\u1ea9y t\u1ed1i \u01b0u c\u1ee7a c\u01a1 ng\u1ef1c ng\u01b0\u1eddi kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng ngang \u2014 m\u00e0 l\u00e0 m\u1ed9t \u0111\u01b0\u1eddng h\u1ed9i t\u1ee5 nh\u1eb9 v\u00e0o trong khi c\u00e1nh tay ti\u1ebfn g\u1ea7n \u0111\u1ebfn v\u1ecb tr\u00ed du\u1ed7i ho\u00e0n to\u00e0n. Thanh t\u1ea1 c\u1ed1 \u0111\u1ecbnh bu\u1ed9c c\u1ea3 hai tay ph\u1ea3i di chuy\u1ec3n theo c\u00f9ng m\u1ed9t qu\u1ef9 \u0111\u1ea1o, b\u1ea5t k\u1ec3 c\u1ea5u tr\u00fac gi\u1ea3i ph\u1eabu vai c\u1ee7a t\u1eebng c\u00e1 nh\u00e2n. C\u00e1c thanh \u0111\u1ea9y \u0111\u1ed9c l\u1eadp cho ph\u00e9p m\u1ed7i tay t\u1ef1 nhi\u00ean di chuy\u1ec3n theo qu\u1ef9 \u0111\u1ea1o h\u1ed9i t\u1ee5 do c\u01a1 ch\u1ebf sinh c\u01a1 h\u1ecdc c\u1ee7a kh\u1edbp vai quy \u0111\u1ecbnh, t\u1ed1i \u0111a h\u00f3a vi\u1ec7c huy \u0111\u1ed9ng s\u1ee3i c\u01a1 ng\u1ef1c trong to\u00e0n b\u1ed9 ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng v\u00e0 gi\u1ea3m t\u1ea3i b\u00f9 tr\u1eeb l\u00ean bao kh\u1edbp vai \u2014 hi\u1ec7n t\u01b0\u1ee3ng x\u1ea3y ra khi c\u1ea5u tr\u00fac gi\u1ea3i ph\u1eabu b\u1ecb \u00e9p ph\u1ea3i th\u00edch nghi v\u1edbi qu\u1ef9 \u0111\u1ea1o chuy\u1ec3n \u0111\u1ed9ng c\u1ed1 \u0111\u1ecbnh.<\/p>\n\n\n\n

2. Gi\u1ea3m \u00e1p l\u1ef1c l\u00ean bao kh\u1edbp vai.<\/strong> C\u00e1i Hi\u1ec7p h\u1ed9i Y h\u1ecdc Th\u1ec3 thao Hoa K\u1ef3 (ACSM)<\/a> nh\u1ea5n m\u1ea1nh r\u1eb1ng vi\u1ec7c l\u1ef1a ch\u1ecdn m\u1eabu chuy\u1ec3n \u0111\u1ed9ng c\u1ea7n t\u00ednh \u0111\u1ebfn s\u1ef1 \u0111a d\u1ea1ng v\u1ec1 gi\u1ea3i ph\u1eabu c\u1ee7a t\u1eebng c\u00e1 nh\u00e2n, \u0111\u1eb7c bi\u1ec7t l\u00e0 t\u1ea1i c\u00e1c kh\u1edbp ph\u1ee9c t\u1ea1p nh\u01b0 kh\u1edbp vai. B\u00e0i t\u1eadp \u0111\u1ea9y \u0111\u1ed3ng b\u00ean (Iso-lateral pressing) cho ph\u00e9p m\u1ed7i b\u00ean vai ho\u1ea1t \u0111\u1ed9ng trong ph\u1ea1m vi v\u00e0 qu\u1ef9 \u0111\u1ea1o ph\u00f9 h\u1ee3p v\u1edbi c\u1ea5u tr\u00fac gi\u1ea3i ph\u1eabu ri\u00eang c\u1ee7a n\u00f3, t\u1eeb \u0111\u00f3 lo\u1ea1i b\u1ecf \u00e1p l\u1ef1c xoay v\u00e0 d\u1ecbch chuy\u1ec3n ph\u00e1t sinh khi thi\u1ebft b\u1ecb t\u1eadp hai b\u00ean \u00e9p bu\u1ed9c s\u1ef1 \u0111\u1ed1i x\u1ee9ng hai b\u00ean l\u00ean c\u1ea5u tr\u00fac gi\u1ea3i ph\u1eabu kh\u00f4ng \u0111\u1ed1i x\u1ee9ng. \u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t c\u00f3 \u00fd ngh\u0129a \u0111\u1ed1i v\u1edbi c\u00e1c th\u00e0nh vi\u00ean t\u1ea1i c\u00e1c ph\u00f2ng t\u1eadp th\u01b0\u01a1ng m\u1ea1i, n\u01a1i m\u1ed9t b\u1ed9 ph\u1eadn th\u00e0nh vi\u00ean t\u1eebng b\u1ecb ch\u1ea5n th\u01b0\u01a1ng vai, h\u1ed9i ch\u1ee9ng ch\u00e8n \u00e9p vai ho\u1eb7c c\u00f3 s\u1ef1 kh\u00e1c bi\u1ec7t v\u1ec1 c\u1ea5u tr\u00fac, khi\u1ebfn vi\u1ec7c t\u1eadp \u0111\u1ea9y t\u1ea1 thanh c\u1ed1 \u0111\u1ecbnh tr\u1edf n\u00ean kh\u00f3 ch\u1ecbu ho\u1eb7c kh\u00f4ng \u0111\u01b0\u1ee3c khuy\u1ebfn kh\u00edch.<\/p>\n\n\n\n

3. Nhu c\u1ea7u v\u1ec1 c\u01a1 \u1ed5n \u0111\u1ecbnh c\u1ed1t l\u00f5i t\u0103ng l\u00ean trong c\u00e1c chu\u1ed7i \u0111\u1ed9ng t\u00e1c xen k\u1ebd.<\/strong> Khi th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp m\u1ed9t b\u00ean theo ki\u1ec3u xen k\u1ebd \u2014 m\u1ed9t c\u00e1nh tay \u0111\u1ea9y trong khi c\u00e1nh tay kia thu v\u1ec1 \u2014 y\u00eau c\u1ea7u ch\u1ed1ng xo\u1eafn \u0111\u1ed1i v\u1edbi h\u1ec7 c\u01a1 v\u00f9ng l\u00f5i cao h\u01a1n \u0111\u00e1ng k\u1ec3 so v\u1edbi khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y hai b\u00ean. Vect\u01a1 l\u1ef1c m\u1ed9t b\u00ean t\u1ea1o ra m\u1ed9t c\u00e1nh tay \u0111\u00f2n m\u00e0 v\u00f9ng l\u00f5i ph\u1ea3i ch\u1ed1ng l\u1ea1i, k\u00edch ho\u1ea1t c\u00e1c c\u01a1 xi\u00ean, c\u01a1 ngang b\u1ee5ng v\u00e0 c\u00e1c c\u01a1 \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng s\u00e2u trong m\u1ed9t b\u1ed1i c\u1ea3nh ch\u1ee9c n\u0103ng v\u00e0 ch\u1ecbu t\u1ea3i. \u0110i\u1ec1u n\u00e0y t\u1ea1o ra m\u1ed9t k\u00edch th\u00edch t\u1eadp luy\u1ec7n c\u00f3 s\u1ef1 chuy\u1ec3n giao tr\u1ef1c ti\u1ebfp sang ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao v\u00e0 sinh ho\u1ea1t h\u00e0ng ng\u00e0y \u2014 \u0111i\u1ec1u m\u00e0 b\u00e0i t\u1eadp \u0111\u1ea9y hai b\u00ean tr\u00ean m\u00e1y kh\u00f4ng th\u1ec3 mang l\u1ea1i.<\/p>\n\n\n\n

4. Ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng \u0111\u1ed9c l\u1eadp v\u00e0 qu\u00e1 tr\u00ecnh t\u0103ng d\u1ea7n m\u1ee9c t\u1ea3i.<\/strong> T\u1eadp luy\u1ec7n iso-lateral cho ph\u00e9p \u00e1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p t\u1ea3i tr\u1ecdng kh\u00e1c bi\u1ec7t \u2014 m\u1ed9t ph\u00e1c \u0111\u1ed3 trong \u0111\u00f3 m\u1ed7i b\u00ean \u0111\u01b0\u1ee3c t\u1ea3i tr\u1ecdng \u1edf m\u1ee9c t\u1ed1i \u0111a th\u1ef1c t\u1ebf c\u1ee7a n\u00f3 trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n, thay v\u00ec \u1edf m\u1ee9c t\u1ed1i \u0111a m\u00e0 b\u00ean y\u1ebfu h\u01a1n c\u00f3 th\u1ec3 ch\u1ecbu \u0111\u1ef1ng \u0111\u01b0\u1ee3c. Khi ph\u1ee5c h\u1ed3i sau ch\u1ea5n th\u01b0\u01a1ng, b\u00ean \u0111ang ph\u1ee5c h\u1ed3i c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c t\u1eadp luy\u1ec7n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 \u0111i\u1ec1u tr\u1ecb trong khi b\u00ean kh\u00f4ng b\u1ecb \u1ea3nh h\u01b0\u1edfng \u0111\u01b0\u1ee3c t\u1eadp luy\u1ec7n v\u1edbi m\u1ee9c t\u1ea3i hi\u1ec7u su\u1ea5t t\u1ed1i \u0111a. \u0110i\u1ec1u n\u00e0y l\u00e0 kh\u00f4ng th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c tr\u00ean c\u00e1c thi\u1ebft b\u1ecb t\u1eadp luy\u1ec7n hai b\u00ean, n\u01a1i m\u1ee9c t\u1ea3i b\u1ecb gi\u1edbi h\u1ea1n b\u1edfi kh\u1ea3 n\u0103ng c\u1ee7a b\u00ean y\u1ebfu h\u01a1n do s\u1ef1 k\u1ebft n\u1ed1i c\u01a1 h\u1ecdc gi\u1eefa hai c\u00e1nh tay.<\/p>\n\n\n\n

\"\"
Vi\u1ec7c t\u1eadp \u00e9p m\u1ed9t b\u00ean k\u00edch ho\u1ea1t h\u1ec7 th\u1ed1ng ch\u1ed1ng xo\u1eafn c\u1ed1t l\u00f5i theo c\u00e1ch m\u00e0 vi\u1ec7c t\u1eadp \u00e9p hai b\u00ean kh\u00f4ng th\u1ec3 l\u00e0m \u0111\u01b0\u1ee3c \u2014 \u0111\u00e2y l\u00e0 m\u1ed9t k\u00edch th\u00edch t\u1eadp luy\u1ec7n ch\u1ee9c n\u0103ng c\u00f3 t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao v\u00e0 c\u00e1c th\u00f3i quen v\u1eadn \u0111\u1ed9ng h\u00e0ng ng\u00e0y.<\/figcaption><\/figure>\n\n\n\n

T\u1eadp luy\u1ec7n hai b\u00ean so v\u1edbi t\u1eadp luy\u1ec7n c\u00f9ng m\u1ed9t b\u00ean: So s\u00e1nh k\u1ebft qu\u1ea3<\/h2>\n\n\n\n
Kh\u00eda c\u1ea1nh \u0111\u00e0o t\u1ea1o<\/th>\u0110\u00e0o t\u1ea1o song ph\u01b0\u01a1ng<\/th>T\u1eadp luy\u1ec7n Iso-Lateral<\/th><\/tr><\/thead>
K\u00edch th\u00edch th\u1ea7n kinh c\u01a1 cho m\u1ed7i chi<\/td>\u0110\u01b0\u1ee3c t\u00ednh theo th\u00e2m h\u1ee5t song ph\u01b0\u01a1ng (5\u201325%)<\/td>T\u1ed1i \u01b0u h\u00f3a \u2014 m\u1ed7i chi \u0111\u1ec1u nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 k\u00edch th\u00edch th\u1ea7n kinh \u0111\u1ea7y \u0111\u1ee7<\/td><\/tr>
Ph\u00e1t hi\u1ec7n s\u1ef1 b\u1ea5t \u0111\u1ed1i x\u1ee9ng<\/td>\u1ea8n \u2014 b\u00ean chi ph\u1ed1i b\u00f9 \u0111\u1eafp m\u1ed9t c\u00e1ch v\u00f4 h\u00ecnh<\/td>C\u00f3 th\u1ec3 nh\u1eadn th\u1ea5y ngay l\u1eadp t\u1ee9c \u2014 ph\u00eda y\u1ebfu h\u01a1n kh\u00f4ng th\u1ec3 che gi\u1ea5u \u0111\u01b0\u1ee3c s\u1ef1 thi\u1ebfu h\u1ee5t<\/td><\/tr>
Ch\u1ec9nh s\u1eeda s\u1ef1 b\u1ea5t \u0111\u1ed1i x\u1ee9ng<\/td>Ch\u01b0a \u0111\u01b0\u1ee3c gi\u1ea3i quy\u1ebft \u2014 t\u00ecnh tr\u1ea1ng m\u1ea5t c\u00e2n b\u1eb1ng c\u00f3 th\u1ec3 ng\u00e0y c\u00e0ng tr\u1ea7m tr\u1ecdng h\u01a1n theo th\u1eddi gian<\/td>\u0110\u01b0\u1ee3c c\u1ee7ng c\u1ed1 v\u1ec1 m\u1eb7t c\u1ea5u tr\u00fac \u2014 c\u1ea3 hai b\u00ean \u0111\u1ec1u \u0111\u01b0\u1ee3c hu\u1ea5n luy\u1ec7n nh\u01b0 nhau<\/td><\/tr>
Qu\u1ef9 \u0111\u1ea1o chuy\u1ec3n \u0111\u1ed9ng<\/td>\u0110\u01b0\u1ee3c c\u1ed1 \u0111\u1ecbnh b\u1eb1ng thanh hai b\u00ean \u2014 kh\u00f4ng c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh theo c\u1ea5u tr\u00fac gi\u1ea3i ph\u1eabu<\/td>M\u1ed7i c\u00e1nh tay \u0111\u1ec1u di chuy\u1ec3n theo \u0111\u01b0\u1eddng cong gi\u1ea3i ph\u1eabu t\u1ef1 nhi\u00ean c\u1ee7a n\u00f3<\/td><\/tr>
C\u0103ng th\u1eb3ng bao kh\u1edbp vai<\/td>Cao h\u01a1n \u1edf nh\u1eefng v\u1ecb tr\u00ed m\u00e0 c\u1ea5u tr\u00fac gi\u1ea3i ph\u1eabu kh\u00e1c v\u1edbi qu\u1ef9 \u0111\u1ea1o thanh<\/td>Th\u1ea5p h\u01a1n \u2014 m\u1ed7i vai t\u1ef1 ch\u1ecdn \u0111\u01b0\u1eddng \u0111i t\u1ed1i \u01b0u cho ri\u00eang m\u00ecnh<\/td><\/tr>
S\u1ef1 tham gia c\u1ee7a c\u01a1 \u1ed5n \u0111\u1ecbnh c\u1ed1t l\u00f5i<\/td>M\u1ee9c t\u1ed1i thi\u1ec3u trong qu\u00e1 tr\u00ecnh \u00e9p b\u1eb1ng m\u00e1y<\/td>Gi\u00e1 cao trong c\u00e1c chu k\u1ef3 xen k\u1ebd \u2014 nhu c\u1ea7u ch\u1ed1ng xo\u1eafn<\/td><\/tr>
\u0110\u01a1n xin ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng<\/td>H\u1ea1n ch\u1ebf \u2014 t\u1ea3i tr\u1ecdng b\u1ecb gi\u1edbi h\u1ea1n \u1edf ph\u00eda y\u1ebfu h\u01a1n<\/td>Cao \u2014 c\u00f3 th\u1ec3 t\u1ea3i tr\u1ecdng ch\u00eanh l\u1ec7ch cho t\u1eebng b\u00ean<\/td><\/tr>
\u0110\u1ed9 ch\u00ednh x\u00e1c c\u1ee7a ph\u01b0\u01a1ng ph\u00e1p t\u0103ng t\u1ea3i d\u1ea7n<\/td>Ch\u1ec9 hi\u1ec3n th\u1ecb t\u1ed5ng t\u1ea3i tr\u1ecdng \u2014 kh\u00f4ng hi\u1ec3n th\u1ecb t\u1ea3i tr\u1ecdng t\u1eebng b\u00ean<\/td>T\u1ea3i tr\u1ecdng cho t\u1eebng chi \u2014 theo d\u00f5i ch\u00ednh x\u00e1c ti\u1ebfn tr\u00ecnh ph\u1ee5c h\u1ed3i c\u1ee7a t\u1eebng chi<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n Iso-Lateral trong ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng v\u00e0 ph\u00f2ng ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng<\/h2>\n\n\n\n

Ngo\u00e0i vi\u1ec7c t\u1eadp luy\u1ec7n nh\u1eb1m n\u00e2ng cao hi\u1ec7u su\u1ea5t, c\u00e1c ki\u1ec3u chuy\u1ec3n \u0111\u1ed9ng \u0111\u1ed3ng b\u00ean \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh c\u00f3 \u00fd ngh\u0129a l\u00e2m s\u00e0ng trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng sau ch\u1ea5n th\u01b0\u01a1ng. Kh\u1ea3 n\u0103ng t\u1eadp luy\u1ec7n chi b\u1ecb \u1ea3nh h\u01b0\u1edfng \u1edf m\u1ee9c t\u1ea3i tr\u1ecdng tr\u1ecb li\u1ec7u trong khi v\u1eabn duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n \u0111\u1ea7y \u0111\u1ee7 cho b\u00ean kh\u00f4ng b\u1ecb \u1ea3nh h\u01b0\u1edfng l\u00e0 m\u1ed9t l\u1ee3i th\u1ebf \u0111\u00e1ng k\u1ec3 so v\u1edbi c\u1ea3 c\u00e1c m\u00e1y t\u1eadp hai b\u00ean (gi\u1edbi h\u1ea1n t\u1ea3i tr\u1ecdng \u1edf b\u00ean y\u1ebfu h\u01a1n) v\u00e0 c\u00e1c b\u00e0i t\u1eadp t\u1ea1 t\u1ef1 do hai b\u00ean truy\u1ec1n th\u1ed1ng (t\u1ea1o ra r\u1ee7i ro an to\u00e0n khi m\u1ed9t b\u00ean b\u1ecb suy gi\u1ea3m ch\u1ee9c n\u0103ng \u0111\u00e1ng k\u1ec3).<\/p>\n\n\n\n

\u0110\u1ed1i v\u1edbi c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111ang h\u1ed3i ph\u1ee5c sau ch\u1ea5n th\u01b0\u01a1ng vai m\u1ed9t b\u00ean, c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 c\u01a1 xoay vai ho\u1eb7c sau ph\u1eabu thu\u1eadt t\u00e1i t\u1ea1o, b\u00e0i t\u1eadp \u0111\u1ea9y \u0111\u1ed3ng b\u00ean (iso-lateral pressing) cho ph\u00e9p th\u1ef1c hi\u1ec7n m\u1ed9t ph\u00e1c \u0111\u1ed3 tr\u1edf l\u1ea1i t\u1ea3i tr\u1ecdng c\u00f3 ki\u1ec3m so\u00e1t v\u00e0 t\u0103ng d\u1ea7n \u1edf b\u00ean b\u1ecb \u1ea3nh h\u01b0\u1edfng, trong ph\u1ea1m vi thi\u1ebft b\u1ecb quen thu\u1ed9c v\u00e0 c\u00f3 s\u1eb5n tr\u00ean th\u1ecb tr\u01b0\u1eddng. S\u1ef1 t\u1ef1 do trong qu\u1ef9 \u0111\u1ea1o chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a hai c\u00e1nh tay \u0111\u1ed9c l\u1eadp c\u0169ng \u0111\u00e1p \u1ee9ng \u0111\u01b0\u1ee3c c\u00e1c ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh m\u00e0 c\u00e1c ph\u00e1c \u0111\u1ed3 ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng th\u01b0\u1eddng y\u00eau c\u1ea7u trong c\u00e1c giai \u0111o\u1ea1n t\u1ea3i tr\u1ecdng ban \u0111\u1ea7u \u2014 \u0111i\u1ec1u m\u00e0 thanh t\u1ea1 c\u1ed1 \u0111\u1ecbnh kh\u00f4ng th\u1ec3 cung c\u1ea5p.<\/p>\n\n\n\n

M\u00e1y \u00e9p IsoMotion: \u1ee8ng d\u1ee5ng khoa h\u1ecdc tr\u00ean quy m\u00f4 th\u01b0\u01a1ng m\u1ea1i<\/h2>\n\n\n\n

C\u00e1i IsoMotion Press<\/a> by Alex Athletics \u00e1p d\u1ee5ng t\u1eebng nguy\u00ean t\u1eafc n\u00eau tr\u00ean v\u00e0o m\u1ed9t thi\u1ebft b\u1ecb t\u1eadp luy\u1ec7n th\u01b0\u01a1ng m\u1ea1i. Thi\u1ebft k\u1ebf c\u00e1nh tay \u0111\u1ed9c l\u1eadp c\u1ee7a thi\u1ebft b\u1ecb lo\u1ea1i b\u1ecf ho\u00e0n to\u00e0n s\u1ef1 t\u01b0\u01a1ng t\u00e1c hai b\u00ean \u2014 m\u1ed7i c\u00e1nh tay di chuy\u1ec3n, ch\u1ecbu t\u1ea3i v\u00e0 t\u1ea1o ra k\u00edch th\u00edch th\u1ea7n kinh-c\u01a1 m\u1ed9t c\u00e1ch \u0111\u1ed9c l\u1eadp. Qu\u1ef9 \u0111\u1ea1o h\u1ed9i t\u1ee5 c\u1ee7a m\u1ed7i c\u00e1nh tay tu\u00e2n theo \u0111\u01b0\u1eddng \u0111i t\u1ef1 nhi\u00ean h\u01b0\u1edbng v\u00e0o trong c\u1ee7a c\u01a1 ch\u1ebf sinh c\u01a1 h\u1ecdc khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y \u1edf ng\u01b0\u1eddi, thay v\u00ec \u0111\u01b0\u1eddng \u0111i ngang th\u1eb3ng c\u1ee7a m\u00e1y t\u1eadp thanh t\u1ea1 c\u1ed1 \u0111\u1ecbnh. T\u1ea3i tr\u1ecdng t\u1ed1i \u0111a 100 kg cho m\u1ed7i c\u00e1nh tay v\u01b0\u1ee3t qu\u00e1 y\u00eau c\u1ea7u v\u1ec1 c\u00f4ng su\u1ea5t c\u1ee7a c\u00e1c nh\u00f3m v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111\u1eb3ng c\u1ea5p cao, v\u00e0 h\u1ec7 th\u1ed1ng c\u00e1nh tay li\u00ean k\u1ebft \u0111i\u1ec1u ch\u1ec9nh nhanh cho ph\u00e9p chuy\u1ec3n \u0111\u1ed5i gi\u1eefa c\u00e1c bi\u1ebfn th\u1ec3 b\u00e0i t\u1eadp \u2014 \u0111\u1ea9y ngang, \u0111\u1ea9y nghi\u00eang, \u0111\u1ea9y h\u00f4ng \u2014 m\u00e0 kh\u00f4ng c\u1ea7n thay \u0111\u0129a t\u1ea1.<\/p>\n\n\n\n

V\u1edbi k\u00edch th\u01b0\u1edbc W1478 \u00d7 H1158 \u00d7 D1658 mm, di\u1ec7n t\u00edch chi\u1ebfm d\u1ee5ng c\u1ee7a m\u00e1y t\u1eadp IsoMotion Press ph\u00f9 h\u1ee3p \u0111\u1ec3 l\u1eafp \u0111\u1eb7t t\u1ea1i c\u00e1c ph\u00f2ng t\u1eadp quy m\u00f4 nh\u1ecf c\u0169ng nh\u01b0 c\u00e1c khu v\u1ef1c t\u1eadp luy\u1ec7n chuy\u00ean d\u1ee5ng trong ph\u00f2ng t\u1eadp th\u01b0\u01a1ng m\u1ea1i. Khung th\u00e9p gia c\u1ed1 v\u00e0 l\u1edbp s\u01a1n t\u0129nh \u0111i\u1ec7n ti\u00eau chu\u1ea9n c\u00f4ng nghi\u1ec7p c\u1ee7a m\u00e1y \u0111\u00e1p \u1ee9ng c\u00e1c y\u00eau c\u1ea7u v\u1ec1 \u0111\u1ed9 b\u1ec1n d\u00e0nh cho ph\u00f2ng t\u1eadp th\u01b0\u01a1ng m\u1ea1i \u2014 ph\u00f9 h\u1ee3p cho vi\u1ec7c s\u1eed d\u1ee5ng h\u00e0ng ng\u00e0y v\u1edbi t\u1ea7n su\u1ea5t cao v\u00e0 nhi\u1ec1u ng\u01b0\u1eddi d\u00f9ng trong m\u00f4i tr\u01b0\u1eddng c\u01a1 s\u1edf chuy\u00ean nghi\u1ec7p. L\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a d\u00f2ng s\u1ea3n ph\u1ea9m Alex Athletics\u2019 thi\u1ebft b\u1ecb t\u1eadp luy\u1ec7n chuy\u00ean nghi\u1ec7p<\/a> V\u1ec1 m\u1eb7t ph\u1ea1m vi, s\u1ea3n ph\u1ea9m n\u00e0y th\u1ec3 hi\u1ec7n vi\u1ec7c \u00e1p d\u1ee5ng h\u01a1n 40 n\u0103m kinh nghi\u1ec7m k\u1ef9 thu\u1eadt v\u00e0o m\u1ed9t v\u1ea5n \u0111\u1ec1 c\u1ee5 th\u1ec3 v\u1ec1 c\u01a1 sinh h\u1ecdc: l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 bi\u1ebfn vi\u1ec7c t\u1eadp luy\u1ec7n v\u1edbi hai tay \u0111\u1ed9c l\u1eadp tr\u1edf n\u00ean d\u1ec5 ti\u1ebfp c\u1eadn, an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 tr\u00ean quy m\u00f4 ph\u00f2ng t\u1eadp th\u01b0\u01a1ng m\u1ea1i.<\/p>\n\n\n\n

\"\"
\u0110\u1ec3 hu\u1ea5n luy\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c di chuy\u1ec3n \u0111\u1ed3ng b\u00ean, c\u1ea7n ph\u1ea3i hi\u1ec3u r\u00f5 c\u01a1 s\u1edf khoa h\u1ecdc \u0111\u1eb1ng sau k\u1ef9 thu\u1eadt n\u00e0y \u2014 c\u00e1c kh\u00e1i ni\u1ec7m nh\u01b0 \u201ckho\u1ea3ng c\u00e1ch ch\u1ee9c n\u0103ng hai b\u00ean\u201d, \u201cs\u1eeda ch\u1eefa s\u1ef1 b\u1ea5t \u0111\u1ed1i x\u1ee9ng\u201d v\u00e0 \u201cv\u00f2ng cung chuy\u1ec3n \u0111\u1ed9ng t\u1ef1 nhi\u00ean\u201d \u0111\u1ec1u g\u00f3p ph\u1ea7n tr\u1ef1c ti\u1ebfp v\u00e0o vi\u1ec7c mang l\u1ea1i k\u1ebft qu\u1ea3 t\u1ed1t h\u01a1n cho ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n.<\/figcaption><\/figure>\n\n\n\n

Nh\u1eefng nh\u00f3m \u0111\u1ed1i t\u01b0\u1ee3ng \u0111\u00e0o t\u1ea1o v\u00e0 c\u01a1 s\u1edf v\u1eadt ch\u1ea5t n\u00e0o \u0111\u01b0\u1ee3c h\u01b0\u1edfng l\u1ee3i nhi\u1ec1u nh\u1ea5t?<\/h2>\n\n\n\n
D\u00e2n s\u1ed1 \/ C\u01a1 s\u1edf<\/th>L\u1ee3i \u00edch ch\u00ednh v\u1ec1 s\u1ef1 c\u00e2n b\u1eb1ng hai b\u00ean<\/th>\u1ee8ng d\u1ee5ng ch\u00ednh<\/th><\/tr><\/thead>
V\u1eadn \u0111\u1ed9ng vi\u00ean thi \u0111\u1ea5u chuy\u00ean nghi\u1ec7p<\/td>\u0110i\u1ec1u ch\u1ec9nh s\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng hai b\u00ean; k\u00edch th\u00edch th\u1ea7n kinh-c\u01a1 t\u1ed1i \u0111a cho m\u1ed7i chi<\/td>Ph\u00e1t tri\u1ec3n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp; ch\u01b0\u01a1ng tr\u00ecnh ph\u1ee5c h\u1ed3i \u0111\u1ec3 tr\u1edf l\u1ea1i thi \u0111\u1ea5u<\/td><\/tr>
B\u1ec7nh nh\u00e2n \u0111ang ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng<\/td>T\u1ea3i tr\u1ecdng kh\u00e1c bi\u1ec7t; qu\u1ef9 \u0111\u1ea1o chuy\u1ec3n \u0111\u1ed9ng t\u1ef1 nhi\u00ean cho vai b\u1ecb ch\u1ea5n th\u01b0\u01a1ng<\/td>Ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng b\u1eb1ng ph\u01b0\u01a1ng ph\u00e1p n\u00e9n sau ph\u1eabu thu\u1eadt; ph\u1ee5c h\u1ed3i c\u01a1 vai<\/td><\/tr>
Th\u00e0nh vi\u00ean ph\u00f2ng t\u1eadp th\u1ec3 h\u00ecnh th\u01b0\u01a1ng m\u1ea1i n\u00f3i chung<\/td>Ch\u1ec9nh s\u1eeda s\u1ef1 b\u1ea5t \u0111\u1ed1i x\u1ee9ng; \u0111\u01b0\u1eddng \u00e9p an to\u00e0n h\u01a1n cho c\u00e1c c\u1ea5u tr\u00fac gi\u1ea3i ph\u1eabu kh\u00e1c nhau<\/td>Tr\u1ea1m t\u1eadp t\u1ea1 ch\u00ednh thay th\u1ebf cho t\u1ea1 \u0111\u00f2n d\u00e0nh cho c\u00e1c th\u00e0nh vi\u00ean kh\u00f4ng chuy\u00ean<\/td><\/tr>
C\u00e1c ph\u00f2ng t\u1eadp th\u1ec3 h\u00ecnh c\u00e1 nh\u00e2n<\/td>T\u00ednh linh ho\u1ea1t; t\u1ea3i tr\u1ecdng kh\u00e1c nhau ph\u00f9 h\u1ee3p v\u1edbi m\u1ee9c \u0111\u1ed9 ti\u1ebfn b\u1ed9 kh\u00f4ng \u0111\u1ed3ng \u0111\u1ec1u c\u1ee7a h\u1ecdc vi\u00ean<\/td>M\u1ed9t m\u00e1y duy nh\u1ea5t c\u00f3 th\u1ec3 t\u1eadp cho v\u00f9ng ng\u1ef1c, vai v\u00e0 h\u00f4ng \u2014 t\u1eadn d\u1ee5ng kh\u00f4ng gian hi\u1ec7u qu\u1ea3<\/td><\/tr>
C\u00e1c c\u01a1 s\u1edf th\u1ec3 d\u1ee5c d\u00e0nh cho ng\u01b0\u1eddi cao tu\u1ed5i<\/td>\u0110\u01b0\u1eddng \u0111i an to\u00e0n cho vai; chuy\u1ec3n \u0111\u1ed9ng \u0111\u1ed9c l\u1eadp c\u00f3 ki\u1ec3m so\u00e1t<\/td>Ph\u00e1t tri\u1ec3n s\u1ee9c m\u1ea1nh ph\u1ea7n th\u00e2n tr\u00ean m\u00e0 kh\u00f4ng g\u00e2y c\u0103ng th\u1eb3ng cho bao kh\u1edbp vai<\/td><\/tr>
Trung t\u00e2m hu\u1ea5n luy\u1ec7n th\u1ec3 thao<\/td>\u00c1p l\u1ef1c ch\u1ee9c n\u0103ng k\u1ebft h\u1ee3p v\u1edbi y\u00eau c\u1ea7u \u1ed5n \u0111\u1ecbnh v\u00f9ng l\u00f5i; theo d\u00f5i s\u1ef1 b\u1ea5t \u0111\u1ed1i x\u1ee9ng<\/td>T\u00edch h\u1ee3p v\u1edbi ch\u01b0\u01a1ng tr\u00ecnh r\u00e8n luy\u1ec7n th\u1ec3 l\u1ef1c cho c\u00e1c m\u00f4n th\u1ec3 thao \u0111\u1ed3ng \u0111\u1ed9i<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2>\n\n\n\n

Th\u00e2m h\u1ee5t song ph\u01b0\u01a1ng l\u00e0 g\u00ec v\u00e0 t\u1ea1i sao n\u00f3 l\u1ea1i quan tr\u1ecdng \u0111\u1ed1i v\u1edbi vi\u1ec7c t\u1eadp luy\u1ec7n t\u1ea1i ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c?<\/h3>\n\n\n\n

Hi\u1ec7n t\u01b0\u1ee3ng thi\u1ebfu h\u1ee5t hai b\u00ean (BLD) l\u00e0 m\u1ed9t hi\u1ec7n t\u01b0\u1ee3ng th\u1ea7n kinh-c\u01a1 \u0111\u00e3 \u0111\u01b0\u1ee3c ghi nh\u1eadn, trong \u0111\u00f3 m\u1ed7i chi t\u1ea1o ra l\u1ef1c nh\u1ecf h\u01a1n khi co c\u01a1 hai b\u00ean so v\u1edbi khi co c\u01a1 ri\u00eang l\u1ebb \u2014 th\u01b0\u1eddng \u00edt h\u01a1n 5\u201325% cho m\u1ed7i chi, t\u00f9y thu\u1ed9c v\u00e0o b\u00e0i t\u1eadp v\u00e0 \u0111\u1ed1i t\u01b0\u1ee3ng nghi\u00ean c\u1ee9u. V\u1ec1 m\u1eb7t th\u1ef1c ti\u1ec5n, \u0111i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 c\u00e1c m\u00e1y t\u1eadp \u00e9p hai b\u00ean v\u00e0 c\u00e1c b\u00e0i t\u1eadp v\u1edbi t\u1ea1 \u0111\u00f2n mang l\u1ea1i cho m\u1ed7i b\u00ean c\u01a1 th\u1ec3 m\u1ed9t k\u00edch th\u00edch th\u1ea7n kinh c\u01a1 nh\u1ecf h\u01a1n so v\u1edbi c\u00e1c b\u00e0i t\u1eadp t\u01b0\u01a1ng \u0111\u01b0\u01a1ng tr\u00ean c\u00f9ng m\u1ed9t b\u00ean ho\u1eb7c b\u00e0i t\u1eadp m\u1ed9t b\u00ean. \u0110\u1ed1i v\u1edbi c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi t\u1eadp luy\u1ec7n nghi\u00eam t\u00fac, \u0111i\u1ec1u n\u00e0y th\u1ec3 hi\u1ec7n m\u1ed9t ngu\u1ed3n d\u1ef1 tr\u1eef hi\u1ec7u su\u1ea5t ch\u01b0a \u0111\u01b0\u1ee3c khai th\u00e1c v\u00e0 m\u1ed9t r\u1ee7i ro b\u1ea5t \u0111\u1ed1i x\u1ee9ng ch\u01b0a \u0111\u01b0\u1ee3c ph\u00e1t hi\u1ec7n.<\/p>\n\n\n\n

T\u1eadp luy\u1ec7n hai b\u00ean c\u00e2n b\u1eb1ng (iso-lateral) kh\u1eafc ph\u1ee5c s\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng s\u1ee9c m\u1ea1nh nh\u01b0 th\u1ebf n\u00e0o?<\/h3>\n\n\n\n

T\u1eadp luy\u1ec7n iso-lateral gi\u00fap kh\u1eafc ph\u1ee5c s\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng s\u1ee9c m\u1ea1nh v\u1ec1 m\u1eb7t c\u1ea5u tr\u00fac: khi m\u1ed7i c\u00e1nh tay ho\u1ea1t \u0111\u1ed9ng \u0111\u1ed9c l\u1eadp, b\u00ean ch\u1ee7 \u0111\u1ea1o kh\u00f4ng th\u1ec3 b\u00f9 \u0111\u1eafp cho b\u00ean y\u1ebfu h\u01a1n. N\u1ebfu c\u00e1nh tay y\u1ebfu h\u01a1n kh\u00f4ng th\u1ec3 ho\u00e0n th\u00e0nh m\u1ee9c t\u1ea3i quy \u0111\u1ecbnh, hi\u1ec7p t\u1eadp s\u1ebd k\u1ebft th\u00fac b\u1ea5t k\u1ec3 kh\u1ea3 n\u0103ng c\u1ee7a c\u00e1nh tay ch\u1ee7 \u0111\u1ea1o ra sao. \u0110i\u1ec1u n\u00e0y l\u00e0m cho s\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng tr\u1edf n\u00ean r\u00f5 r\u00e0ng ngay l\u1eadp t\u1ee9c v\u00e0 \u0111\u00f2i h\u1ecfi m\u1ed7i bu\u1ed5i t\u1eadp ph\u1ea3i ph\u00e1t tri\u1ec3n c\u1ea3 hai b\u00ean theo m\u1ed9t ti\u00eau chu\u1ea9n chung, thay v\u00ec \u0111\u1ec3 b\u00ean ch\u1ee7 \u0111\u1ea1o li\u00ean t\u1ee5c che l\u1ea5p s\u1ef1 thi\u1ebfu h\u1ee5t c\u1ee7a b\u00ean y\u1ebfu h\u01a1n.<\/p>\n\n\n\n

T\u1eadp luy\u1ec7n iso-lateral c\u00f3 ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u hay ch\u1ec9 d\u00e0nh cho c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean tr\u00ecnh \u0111\u1ed9 cao?<\/h3>\n\n\n\n

T\u1eadp luy\u1ec7n iso-lateral ph\u00f9 h\u1ee3p v\u1edbi m\u1ecdi tr\u00ecnh \u0111\u1ed9, m\u1eb7c d\u00f9 nh\u1eefng l\u1ee3i \u00edch ch\u00ednh th\u1ec3 hi\u1ec7n r\u00f5 r\u1ec7t nh\u1ea5t \u1edf nh\u1eefng ng\u01b0\u1eddi t\u1eadp c\u00f3 s\u1ef1 ch\u00eanh l\u1ec7ch hai b\u00ean c\u00f3 th\u1ec3 \u0111o l\u01b0\u1eddng \u0111\u01b0\u1ee3c \u2014 m\u00e0 theo nghi\u00ean c\u1ee9u, \u0111\u00e2y l\u00e0 ph\u1ea7n l\u1edbn nh\u1eefng ng\u01b0\u1eddi t\u1eadp luy\u1ec7n. \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, c\u00e1c m\u00e1y t\u1eadp iso-lateral l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn an to\u00e0n h\u01a1n so v\u1edbi b\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 \u0111\u00f2n v\u00ec qu\u1ef9 \u0111\u1ea1o chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a m\u00e1y th\u00edch \u1ee9ng v\u1edbi c\u1ea5u tr\u00fac c\u01a1 th\u1ec3 c\u1ee7a ng\u01b0\u1eddi t\u1eadp thay v\u00ec b\u1eaft ng\u01b0\u1eddi t\u1eadp ph\u1ea3i th\u00edch \u1ee9ng v\u1edbi thanh t\u1ea1. T\u1ea3i tr\u1ecdng c\u0169ng c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh ri\u00eang cho t\u1eebng b\u00ean, gi\u00fap m\u1ed7i c\u00e1nh tay t\u1eadp luy\u1ec7n v\u1edbi m\u1ee9c t\u1ea3i ph\u00f9 h\u1ee3p ngay t\u1eeb bu\u1ed5i t\u1eadp \u0111\u1ea7u ti\u00ean.<\/p>\n\n\n\n

B\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 \u0111\u01a1n c\u00f9ng b\u00ean c\u00f3 gi\u00fap ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp t\u1ed1t h\u01a1n so v\u1edbi b\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 \u0111\u00f2n kh\u00f4ng?<\/h3>\n\n\n\n

B\u00e0i t\u1eadp \u00e9p t\u1ea1 hai b\u00ean (Iso-lateral pressing) mang l\u1ea1i m\u1ed9t k\u00edch th\u00edch th\u1ea7n kinh-c\u01a1 kh\u00e1c bi\u1ec7t \u2014 v\u00e0 \u1edf m\u1ed9t s\u1ed1 kh\u00eda c\u1ea1nh c\u00f2n v\u01b0\u1ee3t tr\u1ed9i h\u01a1n \u2014 so v\u1edbi b\u00e0i t\u1eadp \u00e9p t\u1ea1 thanh. B\u1eb1ng c\u00e1ch lo\u1ea1i b\u1ecf s\u1ef1 ch\u00eanh l\u1ec7ch s\u1ee9c m\u1ea1nh gi\u1eefa hai b\u00ean, b\u00e0i t\u1eadp n\u00e0y t\u1ed1i \u0111a h\u00f3a s\u1ef1 k\u00edch th\u00edch th\u1ea7n kinh \u0111\u1ebfn t\u1eebng c\u01a1 ng\u1ef1c, c\u01a1 vai v\u00e0 c\u01a1 tam \u0111\u1ea7u trong to\u00e0n b\u1ed9 ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng. V\u00f2ng cung h\u1ed9i t\u1ee5 t\u1ef1 nhi\u00ean c\u0169ng \u0111\u1ea3m b\u1ea3o r\u1eb1ng c\u00e1c s\u1ee3i c\u01a1 ng\u1ef1c \u0111\u01b0\u1ee3c huy \u0111\u1ed9ng theo to\u00e0n b\u1ed9 qu\u1ef9 \u0111\u1ea1o co c\u01a1 m\u00e0 c\u1ea5u tr\u00fac gi\u1ea3i ph\u1eabu c\u1ee7a ch\u00fang quy \u0111\u1ecbnh, thay v\u00ec qu\u1ef9 \u0111\u1ea1o b\u1ecb h\u1ea1n ch\u1ebf do thanh t\u1ea1 c\u1ed1 \u0111\u1ecbnh. Vi\u1ec7c li\u1ec7u ph\u01b0\u01a1ng ph\u00e1p n\u00e0y c\u00f3 mang l\u1ea1i s\u1ef1 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp v\u01b0\u1ee3t tr\u1ed9i hay kh\u00f4ng ph\u1ee5 thu\u1ed9c v\u00e0o m\u1ee9c \u0111\u1ed9 thi\u1ebfu h\u1ee5t hai b\u00ean c\u1ee7a t\u1eebng c\u00e1 nh\u00e2n, s\u1ef1 b\u1ea5t \u0111\u1ed1i x\u1ee9ng hi\u1ec7n c\u00f3 v\u00e0 l\u1ecbch s\u1eed t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n

M\u00e1y \u00e9p IsoMotion Press kh\u00e1c v\u1edbi c\u00e1c m\u00e1y \u00e9p t\u1ea3i t\u1ea1 \u0111\u0129a ti\u00eau chu\u1ea9n ho\u1eb7c m\u00e1y \u00e9p ch\u1ecdn t\u1ea1 nh\u01b0 th\u1ebf n\u00e0o?<\/h3>\n\n\n\n

C\u00e1c m\u00e1y t\u1eadp \u0111\u1ea9y ti\u00eau chu\u1ea9n s\u1eed d\u1ee5ng t\u1ea1 \u0111\u0129a v\u00e0 m\u00e1y t\u1eadp ch\u1ecdn t\u1ea1 th\u01b0\u1eddng s\u1eed d\u1ee5ng m\u1ed9t c\u01a1 ch\u1ebf kh\u00e1ng l\u1ef1c duy nh\u1ea5t k\u1ebft n\u1ed1i v\u1edbi c\u1ea3 hai c\u00e1nh tay \u2014 c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t b\u1ed9 t\u1ea1 chung ho\u1eb7c m\u1ed9t thanh tr\u1ee5c xoay duy nh\u1ea5t. S\u1ef1 k\u1ebft n\u1ed1i c\u01a1 h\u1ecdc n\u00e0y t\u1ea1o ra hi\u1ec7n t\u01b0\u1ee3ng b\u00f9 tr\u1eeb hai b\u00ean: b\u00ean m\u1ea1nh h\u01a1n c\u00f3 th\u1ec3 b\u00f9 tr\u1eeb cho b\u00ean y\u1ebfu h\u01a1n trong h\u1ec7 th\u1ed1ng k\u1ebft n\u1ed1i \u0111\u00f3. M\u00e1y IsoMotion Press s\u1eed d\u1ee5ng c\u00e1c c\u00e1nh tay ho\u00e0n to\u00e0n \u0111\u1ed9c l\u1eadp v\u1edbi c\u00e1c \u0111i\u1ec3m tr\u1ee5c v\u00e0 c\u01a1 ch\u1ebf t\u1ea3i ri\u00eang bi\u1ec7t cho m\u1ed7i b\u00ean, lo\u1ea1i b\u1ecf ho\u00e0n to\u00e0n hi\u1ec7n t\u01b0\u1ee3ng b\u00f9 tr\u1eeb. M\u00e1y n\u00e0y c\u0169ng mang l\u1ea1i s\u1ef1 h\u1ed9i t\u1ee5 t\u1ef1 nhi\u00ean c\u1ee7a c\u00e1nh tay, kh\u00e1c v\u1edbi h\u1ea7u h\u1ebft c\u00e1c m\u00e1y ch\u1ecdn tr\u1ecdng l\u01b0\u1ee3ng c\u00f3 \u0111\u01b0\u1eddng \u0111i c\u1ed1 \u0111\u1ecbnh, trong \u0111\u00f3 c\u00e1nh tay di chuy\u1ec3n theo m\u1ed9t cung c\u1ed1 \u0111\u1ecbnh do nh\u00e0 s\u1ea3n xu\u1ea5t x\u00e1c \u0111\u1ecbnh thay v\u00ec d\u1ef1a tr\u00ean c\u1ea5u tr\u00fac gi\u1ea3i ph\u1eabu c\u1ee7a ng\u01b0\u1eddi d\u00f9ng.<\/p>\n\n\n\n

K\u1ebft lu\u1eadn<\/h2>\n\n\n\n

C\u01a1 s\u1edf khoa h\u1ecdc v\u1ec1 t\u1eadp luy\u1ec7n \u0111\u1eb1ng sau chuy\u1ec3n \u0111\u1ed9ng \u0111\u1ed3ng b\u00ean \u0111\u00e3 \u0111\u01b0\u1ee3c kh\u1eb3ng \u0111\u1ecbnh r\u00f5 r\u00e0ng: s\u1ef1 thi\u1ebfu h\u1ee5t hai b\u00ean, \u0111\u01b0\u1ee3c ghi nh\u1eadn \u1edf m\u1ee9c 5\u201325% tr\u00ean m\u1ed7i chi trong c\u00e1c t\u00e0i li\u1ec7u \u0111\u00e3 c\u00f4ng b\u1ed1, th\u1ec3 hi\u1ec7n s\u1ef1 ch\u00eanh l\u1ec7ch nh\u1ea5t qu\u00e1n gi\u1eefa kh\u1ea3 n\u0103ng t\u1ea1o ra l\u1ef1c c\u1ee7a t\u1eebng chi khi ho\u1ea1t \u0111\u1ed9ng \u0111\u1ed9c l\u1eadp v\u00e0 kh\u1ea3 n\u0103ng \u0111\u00f3 khi t\u1eadp luy\u1ec7n hai b\u00ean. Chuy\u1ec3n \u0111\u1ed9ng \u0111\u1ed3ng b\u00ean kh\u1eafc ph\u1ee5c kho\u1ea3ng c\u00e1ch n\u00e0y v\u1ec1 m\u1eb7t c\u1ea5u tr\u00fac \u2014 b\u1eb1ng c\u00e1ch t\u00e1ch bi\u1ec7t hai c\u00e1nh tay, n\u00f3 lo\u1ea1i b\u1ecf s\u1ef1 b\u00f9 tr\u1eeb, t\u1ed1i \u0111a h\u00f3a k\u00edch th\u00edch th\u1ea7n kinh c\u01a1 cho t\u1eebng chi, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n cho c\u00e1c \u0111\u01b0\u1eddng h\u1ed9i t\u1ee5 t\u1ef1 nhi\u00ean, gi\u1ea3m \u00e1p l\u1ef1c l\u00ean bao kh\u1edbp vai v\u00e0 t\u0103ng c\u01b0\u1eddng y\u00eau c\u1ea7u ch\u1ed1ng xoay c\u1ee7a v\u00f9ng l\u00f5i \u2014 nh\u1eefng y\u1ebfu t\u1ed1 m\u00e0 c\u00e1c m\u00e1y t\u1eadp \u0111\u1ea9y hai b\u00ean kh\u00f4ng th\u1ec3 cung c\u1ea5p. \u0110\u00e2y kh\u00f4ng ph\u1ea3i l\u00e0 nh\u1eefng l\u1ee3i th\u1ebf nh\u1ecf so v\u1edbi t\u1eadp luy\u1ec7n hai b\u00ean; ch\u00fang l\u00e0 nh\u1eefng k\u00edch th\u00edch t\u1eadp luy\u1ec7n kh\u00e1c bi\u1ec7t v\u1ec1 ch\u1ea5t, v\u1edbi nh\u1eefng t\u00e1c \u0111\u1ed9ng r\u00f5 r\u1ec7t v\u1ec1 m\u1eb7t l\u00e2m s\u00e0ng v\u00e0 hi\u1ec7u su\u1ea5t.<\/p>\n\n\n\n

D\u00e0nh cho c\u00e1c nh\u00e0 \u0111i\u1ec1u h\u00e0nh c\u01a1 s\u1edf c\u00f3 nhu c\u1ea7u b\u1ed5 sung kh\u1ea3 n\u0103ng \u00e9p \u0111\u1ed3ng tr\u1ee5c v\u00e0o h\u1ec7 th\u1ed1ng c\u1ee7a h\u1ecd thi\u1ebft b\u1ecb t\u1eadp luy\u1ec7n ch\u1ee9c n\u0103ng<\/a> s\u00e0n, li\u00ean h\u1ec7 v\u1edbi \u0111\u1ed9i ng\u0169 c\u1ee7a ch\u00fang t\u00f4i<\/a> \u0111\u1ec3 th\u1ea3o lu\u1eadn v\u1ec1 th\u00f4ng s\u1ed1 k\u1ef9 thu\u1eadt, c\u00e1c y\u00eau c\u1ea7u l\u1eafp \u0111\u1eb7t v\u00e0 gi\u00e1 b\u00e1n bu\u00f4n c\u1ee7a IsoMotion Press.<\/p>","protected":false},"excerpt":{"rendered":"

Every experienced strength coach has observed the same pattern: a trainee who can bench press 100 kg with a barbell but cannot press 50 kg with each arm unilaterally. The numbers do not add up. Bilateral pressing should require each side to produce exactly half the total load. It does not \u2014 and the reason […]<\/p>\n","protected":false},"author":1,"featured_media":4754,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[19],"tags":[],"class_list":["post-4753","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-science"],"_links":{"self":[{"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/posts\/4753","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/comments?post=4753"}],"version-history":[{"count":3,"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/posts\/4753\/revisions"}],"predecessor-version":[{"id":5006,"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/posts\/4753\/revisions\/5006"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/media\/4754"}],"wp:attachment":[{"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/media?parent=4753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/categories?post=4753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/tags?post=4753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}