{"id":5149,"date":"2026-09-10T14:59:09","date_gmt":"2026-09-10T06:59:09","guid":{"rendered":"https:\/\/alexathletics1982.com\/?p=5149"},"modified":"2026-09-11T10:52:03","modified_gmt":"2026-09-11T02:52:03","slug":"cach-tap-ta-nguc-tren-ghe-keynimax","status":"publish","type":"post","link":"https:\/\/alexathletics1982.com\/vi\/blog\/how-to-bench-press-keynimax-bench\/","title":{"rendered":"C\u00e1ch th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 tr\u00ean gh\u1ebf v\u1edbi gh\u1ebf t\u1eadp Keynimax"},"content":{"rendered":"

T\u1ea1i sao chi\u1ebfc gh\u1ebf d\u00e0i d\u01b0\u1edbi ch\u00e2n b\u1ea1n l\u1ea1i chi\u1ebfm m\u1ed9t n\u1eeda s\u1ee9c n\u00e2ng?<\/h2>\n\n\n\n
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H\u00e3y h\u1ecfi m\u1ed9t nh\u00f3m hu\u1ea5n luy\u1ec7n vi\u00ean xem \u0111i\u1ec1u g\u00ec h\u1ea1n ch\u1ebf s\u1ee9c \u0111\u1ea9y c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean, b\u1ea1n s\u1ebd nghe h\u1ecd nh\u1eafc \u0111\u1ebfn \u0111\u1ed9 r\u1ed9ng tay c\u1ea7m, qu\u1ef9 \u0111\u1ea1o thanh t\u1ea1, l\u1ef1c \u0111\u1ea9y t\u1eeb ch\u00e2n v\u00e0 ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n \u2013 t\u1ea5t c\u1ea3 \u0111\u1ec1u \u0111\u00fang, nh\u01b0ng h\u1ea7u nh\u01b0 kh\u00f4ng ai \u0111\u1ec1 c\u1eadp \u0111\u1ebfn y\u1ebfu t\u1ed1 m\u00e0 m\u1ecdi bi\u1ebfn s\u1ed1 \u0111\u00f3 \u0111\u1ec1u ph\u1ee5 thu\u1ed9c v\u00e0o: ch\u00ednh chi\u1ebfc gh\u1ebf t\u1eadp. \u0110\u00f3 l\u00e0 m\u1ed9t \u0111i\u1ec3m m\u00f9 m\u00e0 ch\u00fang t\u00f4i c\u00f3 th\u1ec3 nh\u00ecn th\u1ea5y, b\u1edfi v\u00ec ch\u00fang t\u00f4i \u0111\u00e3 s\u1ea3n xu\u1ea5t thi\u1ebft b\u1ecb t\u1eadp t\u1ea1 t\u1eeb n\u0103m 1982 v\u00e0 ch\u00fang t\u00f4i \u0111\u00e3 thi\u1ebft k\u1ebf chi\u1ebfc gh\u1ebf t\u1eadp t\u1ea1 m\u00e0 h\u01b0\u1edbng d\u1eabn n\u00e0y d\u1ef1a v\u00e0o. M\u1ed9t chi\u1ebfc gh\u1ebf t\u1eadp \u0111\u1ea9y th\u1ef1c hi\u1ec7n ba nhi\u1ec7m v\u1ee5 c\u00f9ng l\u00fac. N\u00f3 l\u00e0 m\u1ed9t b\u1ec7 \u0111\u1ee1, \u0111\u00f3 l\u00e0 l\u00fd do t\u1ea1i sao kh\u1ea3 n\u0103ng ch\u1ecbu t\u1ea3i v\u00e0 \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh c\u1ee7a khung gh\u1ebf l\u00e0 nh\u1eefng con s\u1ed1 li\u00ean quan \u0111\u1ebfn an to\u00e0n ch\u1ee9 kh\u00f4ng ph\u1ea3i con s\u1ed1 qu\u1ea3ng c\u00e1o. N\u00f3 l\u00e0 m\u1ed9t b\u1ec1 m\u1eb7t tham chi\u1ebfu, n\u01a1i n\u0103m \u0111i\u1ec3m ti\u1ebfp x\u00fac c\u1ee7a b\u1ea1n \u0111\u1ea9y v\u00e0o, \u0111i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 h\u00ecnh d\u1ea1ng c\u1ee7a \u0111\u1ec7m gh\u1ebf quy\u1ebft \u0111\u1ecbnh l\u01b0\u1ee3ng l\u1ef1c c\u1ee7a b\u1ea1n th\u1ef1c s\u1ef1 truy\u1ec1n v\u00e0o t\u1ea1. V\u00e0 n\u00f3 l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 h\u1ea1n ch\u1ebf, b\u1edfi v\u00ec t\u1ea5m \u0111\u1ec7m ph\u1eb3ng v\u00e0 r\u1ed9ng th\u00f4ng th\u01b0\u1eddng s\u1ebd c\u1ea3n tr\u1edf v\u1eadt l\u00fd vi\u1ec7c x\u01b0\u01a1ng b\u1ea3 vai di chuy\u1ec3n theo c\u00e1ch m\u00e0 c\u01a1 ch\u1ebf gi\u1ea3i ph\u1eabu c\u1ee7a \u0111\u1ed9ng t\u00e1c \u00e9p y\u00eau c\u1ea7u \u2013 m\u1ed9t s\u1ef1 th\u1ecfa hi\u1ec7p m\u00e0 h\u1ea7u h\u1ebft ng\u01b0\u1eddi t\u1eadp \u0111\u00e3 quen v\u1edbi n\u00f3 trong th\u1eddi gian d\u00e0i \u0111\u1ebfn m\u1ee9c kh\u00f4ng c\u00f2n nh\u1eadn ra n\u1eefa. B\u00e0n Keynimax<\/a> \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf chuy\u00ean bi\u1ec7t cho b\u00e0i t\u1eadp th\u1ee9 ba n\u00e0y: m\u1ed9t t\u1ea5m \u0111\u1ec7m trung t\u00e2m m\u1ecfng v\u1edbi \u0111\u01b0\u1eddng vi\u1ec1n h\u00ecnh ch\u00eca kh\u00f3a \u0111\u00e3 \u0111\u01b0\u1ee3c c\u1ea5p b\u1eb1ng s\u00e1ng ch\u1ebf v\u00e0 c\u00e1c c\u00e1nh \u1ed5n \u0111\u1ecbnh t\u1ecfa ra ngo\u00e0i, ch\u1ecbu t\u1ea3i tr\u1ecdng t\u1ed1i \u0111a 1.000 pound, c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh t\u1eeb v\u1ecb tr\u00ed b\u1eb1ng ph\u1eb3ng \u0111\u1ebfn nghi\u00eang, \u0111\u01b0\u1ee3c ch\u1ebf t\u1ea1o \u0111\u1ec3 x\u01b0\u01a1ng b\u1ea3 vai c\u00f3 th\u1ec3 co l\u1ea1i v\u00e0 du\u1ed7i ra t\u1ef1 do trong khi vai v\u1eabn \u0111\u01b0\u1ee3c n\u00e2ng \u0111\u1ee1. H\u01b0\u1edbng d\u1eabn n\u00e0y s\u1ebd ch\u1ec9 d\u1eabn c\u00e1ch th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 tr\u00ean b\u1ec7 t\u1eadp \u0111\u00f3, t\u1eeb kh\u00e2u chu\u1ea9n b\u1ecb \u0111\u1ebfn l\u1eadp ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n, c\u0169ng nh\u01b0 c\u00e1ch \u00e1p d\u1ee5ng k\u1ef9 thu\u1eadt: m\u1ecdi h\u01b0\u1edbng d\u1eabn \u1edf \u0111\u00e2y \u0111\u1ec1u c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng tr\u00ean b\u1ea5t k\u1ef3 b\u0103ng gh\u1ebf t\u1eadp n\u00e0o \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf ch\u1eafc ch\u1eafn; tuy nhi\u00ean, hi\u1ec7u qu\u1ea3 s\u1ebd cao h\u01a1n khi th\u1ef1c hi\u1ec7n tr\u00ean b\u1ec7 t\u1eadp \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf chuy\u00ean bi\u1ec7t cho \u0111\u1ed9ng t\u00e1c n\u00e0y.<\/p>\n\n\n\n

Hai l\u01b0u \u00fd tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u bu\u1ed5i hu\u1ea5n luy\u1ec7n, ph\u00f9 h\u1ee3p v\u1edbi c\u00e1ch ch\u00fang t\u00f4i c\u00f4ng b\u1ed1 m\u1ecdi th\u00f4ng tin. Th\u1ee9 nh\u1ea5t, th\u00f4ng b\u00e1o: ch\u00fang t\u00f4i s\u1ea3n xu\u1ea5t gh\u1ebf t\u1eadp Keynimax, t\u1ea1 \u0111\u01a1n v\u00e0 m\u00e1y t\u1eadp \u0111\u01b0\u1ee3c \u0111\u1ec1 c\u1eadp trong b\u00e0i vi\u1ebft n\u00e0y, v\u00ec v\u1eady ch\u00fang t\u00f4i s\u1ebd thu \u0111\u01b0\u1ee3c l\u1ee3i nhu\u1eadn khi h\u01b0\u1edbng d\u1eabn n\u00e0y thuy\u1ebft ph\u1ee5c b\u1ea1n r\u1eb1ng thi\u1ebft b\u1ecb r\u1ea5t quan tr\u1ecdng, v\u00e0 b\u1ea1n n\u00ean c\u00e2n nh\u1eafc l\u00fd lu\u1eadn c\u1ee7a ch\u00fang t\u00f4i, ch\u1ee9 kh\u00f4ng ph\u1ea3i s\u1ef1 nhi\u1ec7t t\u00ecnh c\u1ee7a ch\u00fang t\u00f4i. \u0110\u00f3 l\u00e0 l\u00fd do t\u1ea1i sao m\u1ecdi kh\u1eb3ng \u0111\u1ecbnh v\u1ec1 c\u01a1 sinh h\u1ecdc d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec1u \u0111\u01b0\u1ee3c l\u1eadp lu\u1eadn d\u1ef1a tr\u00ean gi\u1ea3i ph\u1eabu h\u1ecdc m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 x\u00e1c minh trong c\u00e1c t\u00e0i li\u1ec7u tham kh\u1ea3o \u0111\u01b0\u1ee3c tr\u00edch d\u1eabn, ch\u1ee9 kh\u00f4ng ph\u1ea3i ch\u1ec9 l\u00e0 nh\u1eefng kh\u1eb3ng \u0111\u1ecbnh su\u00f4ng. Th\u1ee9 hai, v\u1ec1 ph\u1ea1m vi: b\u00e0i vi\u1ebft n\u00e0y t\u1eadp trung v\u00e0o phi\u00ean b\u1ea3n n\u00e2ng t\u1ea1 \u0111\u01a1n, v\u00ec Keynimax l\u00e0 m\u1ed9t chi\u1ebfc gh\u1ebf t\u1eadp t\u1ef1 \u0111\u1ee9ng ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 tr\u1ea1m g\u1eafn tr\u00ean gi\u00e1 \u0111\u1ee1, v\u00e0 t\u1ea1 \u0111\u01a1n l\u00e0 c\u00e1ch m\u00e0 h\u1ea7u h\u1ebft nh\u1eefng ng\u01b0\u1eddi t\u1eadp t\u1ea1i nh\u00e0 v\u00e0 t\u1ea1i ph\u00f2ng t\u1eadp th\u01b0\u01a1ng m\u1ea1i s\u1ebd th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y tr\u00ean \u0111\u00f3; c\u00e1c nguy\u00ean t\u1eafc v\u1ec1 t\u1ea1 \u0111\u00f2n \u0111\u01b0\u1ee3c \u0111\u1ec1 c\u1eadp \u1edf nh\u1eefng \u0111i\u1ec3m tr\u00f9ng l\u1eb7p, v\u00e0 ti\u00eau chu\u1ea9n thi \u0111\u1ea5u \u0111\u01b0\u1ee3c tr\u00edch d\u1eabn khi n\u00f3 gi\u00fap c\u1ee7ng c\u1ed1 k\u1ef9 thu\u1eadt m\u1ed9t c\u00e1ch h\u1eefu \u00edch. H\u01b0\u1edbng d\u1eabn n\u00e0y \u0111\u01b0\u1ee3c vi\u1ebft d\u00e0nh cho ba \u0111\u1ed1i t\u01b0\u1ee3ng \u0111\u1ed9c gi\u1ea3 c\u00f9ng l\u00fac. Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u s\u1ebd nh\u1eadn \u0111\u01b0\u1ee3c m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p t\u1eebng b\u01b0\u1edbc \u0111\u1ea7y \u0111\u1ee7, bao g\u1ed3m c\u1ea3 nh\u1eefng ph\u1ea7n kh\u00f4ng m\u1ea5y h\u1ea5p d\u1eabn nh\u01b0 c\u00e1ch \u0111\u1eb7t t\u1ea1 \u0111\u01a1n n\u1eb7ng v\u00e0o v\u1ecb tr\u00ed v\u00e0 h\u1ea1 xu\u1ed1ng \u2013 nh\u1eefng b\u01b0\u1edbc m\u00e0 h\u1ea7u h\u1ebft c\u00e1c h\u01b0\u1edbng d\u1eabn kh\u00e1c b\u1ecf qua nh\u01b0ng l\u1ea1i l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y ra ph\u1ea7n l\u1edbn ch\u1ea5n th\u01b0\u01a1ng. Nh\u1eefng ng\u01b0\u1eddi t\u1eadp t\u1ea1 c\u00f3 kinh nghi\u1ec7m s\u1ebd hi\u1ec3u \u0111\u01b0\u1ee3c l\u00fd thuy\u1ebft v\u1ec1 c\u01a1 ch\u1ebf ho\u1ea1t \u0111\u1ed9ng c\u1ee7a x\u01b0\u01a1ng b\u1ea3 vai v\u00e0 logic v\u1ec1 c\u00e1c bi\u1ebfn th\u1ec3, t\u1eeb \u0111\u00f3 c\u00f3 c\u01a1 s\u1edf \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh b\u1ea5t k\u1ef3 y\u1ebfu t\u1ed1 n\u00e0o trong \u0111\u1ed9ng t\u00e1c t\u1eadp t\u1ea1 m\u00e0 h\u1ecd \u0111\u00e3 th\u1ef1c hi\u1ec7n. C\u00f2n c\u00e1c ch\u1ee7 ph\u00f2ng t\u1eadp s\u1ebd n\u1eafm \u0111\u01b0\u1ee3c c\u01a1 s\u1edf l\u00fd lu\u1eadn v\u1ec1 thi\u1ebft b\u1ecb, b\u1edfi v\u00ec gh\u1ebf t\u1eadp t\u1ea1 l\u00e0 v\u1eadt d\u1ee5ng \u0111\u01b0\u1ee3c tin c\u1eady nh\u1ea5t trong ph\u00f2ng t\u1eadp, v\u00e0 vi\u1ec7c l\u1ef1a ch\u1ecdn gh\u1ebf t\u1eadp t\u1ea1 l\u00e0 m\u1ed9t quy\u1ebft \u0111\u1ecbnh li\u00ean quan \u0111\u1ebfn an to\u00e0n c\u1ee7a h\u1ed9i vi\u00ean, c\u1ea7n d\u1ef1a tr\u00ean c\u00e1c l\u00fd do k\u1ef9 thu\u1eadt ch\u1ee9 kh\u00f4ng ph\u1ea3i m\u00e0u s\u1eafc b\u1ecdc gh\u1ebf.<\/p>\n\n\n\n

B\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 tr\u00ean gh\u1ebf t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn nh\u1eefng nh\u00f3m c\u01a1 n\u00e0o? C\u00e1c nh\u00f3m c\u01a1 v\u00e0 c\u01a1 ch\u1ebf th\u1ef1c hi\u1ec7n<\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n

B\u00e0i t\u1eadp n\u00e2ng t\u1ea1 l\u00e0 \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y \u0111\u01b0\u1ee3c nghi\u00ean c\u1ee9u nhi\u1ec1u nh\u1ea5t trong t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh, v\u00e0 c\u01a1 ch\u1ebf ho\u1ea1t \u0111\u1ed9ng c\u1ee7a n\u00f3 \u0111\u00e3 \u0111\u01b0\u1ee3c x\u00e1c \u0111\u1ecbnh r\u00f5 r\u00e0ng: c\u01a1 ch\u00ednh th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y l\u00e0 c\u01a1 ng\u1ef1c l\u1edbn<\/a>, c\u01a1 ng\u1ef1c h\u00ecnh qu\u1ea1t c\u00f3 c\u00e1c s\u1ee3i c\u01a1 h\u1ed9i t\u1ee5 v\u1ec1 ph\u1ea7n tr\u00ean c\u1ee7a c\u00e1nh tay, \u0111\u01b0\u1ee3c h\u1ed7 tr\u1ee3 b\u1edfi c\u01a1 delta tr\u01b0\u1edbc \u1edf ph\u00eda tr\u01b0\u1edbc vai v\u00e0 c\u01a1 tam \u0111\u1ea7u c\u00e1nh tay, v\u1ed1n c\u00f3 ch\u1ee9c n\u0103ng du\u1ed7i khu\u1ef7u tay trong n\u1eeda \u0111\u1ea7u c\u1ee7a m\u1ed7i l\u1ea7n l\u1eb7p l\u1ea1i; s\u1ef1 ph\u00e2n c\u00f4ng nhi\u1ec7m v\u1ee5 n\u00e0y \u0111\u01b0\u1ee3c t\u00f3m t\u1eaft trong t\u00e0i li\u1ec7u tham kh\u1ea3o chung v\u1ec1 n\u00e2ng t\u1ea1 n\u1eb1m<\/a>. T\u1ef7 l\u1ec7 n\u00e0y thay \u0111\u1ed5i t\u00f9y theo g\u00f3c nghi\u00eang c\u1ee7a gh\u1ebf t\u1eadp, v\u00e0 \u0111\u00f3 ch\u00ednh l\u00e0 nguy\u00ean l\u00fd c\u01a1 b\u1ea3n c\u1ee7a b\u1ec7 t\u1eadp c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh: \u1edf v\u1ecb tr\u00ed n\u1eb1m ngang, l\u1ef1c t\u00e1c \u0111\u1ed9ng l\u00ean c\u00e1c s\u1ee3i c\u01a1 \u1edf v\u00f9ng x\u01b0\u01a1ng \u1ee9c c\u1ee7a c\u01a1 ng\u1ef1c l\u1edbn \u0111\u01b0\u1ee3c ph\u00e2n b\u1ed5 \u0111\u1ec1u nh\u1ea5t; n\u00e2ng \u0111\u1ec7m l\u01b0ng l\u00ean theo h\u01b0\u1edbng nghi\u00eang s\u1ebd l\u00e0m t\u0103ng s\u1ef1 tham gia c\u1ee7a c\u00e1c s\u1ee3i c\u01a1 tr\u00ean, g\u1ea7n x\u01b0\u01a1ng \u0111\u00f2n v\u00e0 t\u0103ng t\u1ef7 l\u1ec7 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 delta tr\u01b0\u1edbc; c\u00f2n t\u01b0 th\u1ebf gh\u1ebf d\u1ed1c h\u01a1n s\u1ebd chuy\u1ec3n \u0111\u1ed9ng n\u00e0y sang ki\u1ec3u \u00e9p t\u1ea1 qua \u0111\u1ea7u. D\u01b0\u1edbi c\u00e1c c\u01a1 ch\u00ednh c\u00f2n c\u00f3 m\u1ed9t nh\u00f3m c\u01a1 th\u1ee9 hai m\u00e0 g\u01b0\u01a1ng kh\u00f4ng bao gi\u1edd ph\u1ea3n chi\u1ebfu: nh\u00f3m c\u01a1 xoay vai gi\u00fap \u1ed5n \u0111\u1ecbnh \u0111\u1ea7u x\u01b0\u01a1ng c\u00e1nh tay trong \u1ed5 kh\u1edbp, c\u00e1c c\u01a1 c\u1ed1 \u0111\u1ecbnh x\u01b0\u01a1ng b\u1ea3 vai, c\u00f9ng v\u1edbi th\u00e2n tr\u00ean v\u00e0 c\u01a1 m\u00f4ng h\u1ed7 tr\u1ee3 v\u00f2m l\u01b0ng \u2014 \u0111\u00f3 ch\u00ednh l\u00e0 l\u00fd do t\u1ea1i sao \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y t\u1ea1 n\u1eb7ng \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1ch l\u00e0 m\u1ed9t t\u01b0 th\u1ebf to\u00e0n th\u00e2n ch\u1ecbu t\u1ea3i, ch\u1ee9 kh\u00f4ng ph\u1ea3i b\u00e0i t\u1eadp c\u00e1nh tay th\u1ef1c hi\u1ec7n khi n\u1eb1m ng\u1eeda. T\u1ea1 \u0111\u01a1n l\u00e0m t\u0103ng th\u00eam y\u00eau c\u1ea7u v\u1ec1 s\u1ef1 \u1ed5n \u0111\u1ecbnh, b\u1edfi v\u00ec m\u1ed7i b\u00ean ph\u1ea3i ki\u1ec3m so\u00e1t d\u1ee5ng c\u1ee5 c\u1ee7a ri\u00eang m\u00ecnh qua m\u1ed9t qu\u1ef9 \u0111\u1ea1o t\u1ef1 do m\u00e0 kh\u00f4ng c\u00f3 g\u00ec k\u1ebft n\u1ed1i hai b\u00e0n tay; ch\u00ednh v\u00ec l\u00fd do n\u00e0y m\u00e0 phi\u00ean b\u1ea3n t\u1ea1 \u0111\u01a1n ph\u01a1i b\u00e0y v\u00e0 kh\u1eafc ph\u1ee5c s\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng s\u1ee9c m\u1ea1nh gi\u1eefa b\u00ean tr\u00e1i v\u00e0 b\u00ean ph\u1ea3i \u2013 \u0111i\u1ec1u m\u00e0 thanh t\u1ea1 c\u1ee9ng nh\u1eafc th\u01b0\u1eddng cho ph\u00e9p b\u00ean m\u1ea1nh che gi\u1ea5u.<\/p>\n\n\n\n

Chi ti\u1ebft c\u01a1 h\u1ecdc \u0111\u00e3 \u0111\u1ecbnh h\u00ecnh thi\u1ebft k\u1ebf b\u0103ng gh\u1ebf c\u1ee7a ch\u00fang t\u00f4i x\u1ee9ng \u0111\u00e1ng c\u00f3 m\u1ed9t \u0111o\u1ea1n ri\u00eang, b\u1edfi v\u00ec n\u00f3 thay \u0111\u1ed5i c\u00e1ch b\u1ea1n n\u00ean suy ngh\u0129 v\u1ec1 vi\u1ec7c thi\u1ebft l\u1eadp t\u01b0 th\u1ebf. Theo gi\u1ea3i ph\u1eabu h\u1ecdc, x\u01b0\u01a1ng b\u1ea3 vai c\u1ea7n ph\u1ea3i l\u00e0 m\u1ed9t b\u1ec7 \u0111\u1ee1 linh ho\u1ea1t: khi c\u00e1nh tay h\u1ea1 xu\u1ed1ng, x\u01b0\u01a1ng b\u1ea3 vai co l\u1ea1i v\u1ec1 ph\u00eda c\u1ed9t s\u1ed1ng; khi c\u00e1nh tay \u0111\u1ea9y l\u00ean, n\u00f3 du\u1ed7i ra xung quanh l\u1ed3ng ng\u1ef1c, gi\u1eef cho kh\u1edbp vai lu\u00f4n th\u1eb3ng h\u00e0ng d\u01b0\u1edbi t\u1ea3i tr\u1ecdng trong su\u1ed1t qu\u1ef9 \u0111\u1ea1o chuy\u1ec3n \u0111\u1ed9ng. Tr\u00ean s\u00e0n, trong \u0111\u1ed9ng t\u00e1c h\u00edt \u0111\u1ea5t, \u0111i\u1ec1u n\u00e0y di\u1ec5n ra m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean. Tr\u00ean m\u1ed9t b\u0103ng gh\u1ebf r\u1ed9ng th\u00f4ng th\u01b0\u1eddng, \u0111i\u1ec1u n\u00e0y kh\u00f4ng th\u1ec3 x\u1ea3y ra, b\u1edfi v\u00ec tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 c\u1ee7a ng\u01b0\u1eddi t\u1eadp c\u1ed9ng v\u1edbi t\u1ea3i tr\u1ecdng t\u1eadp luy\u1ec7n \u00e9p ch\u1eb7t c\u1ea3 hai x\u01b0\u01a1ng b\u1ea3 vai ph\u1eb3ng xu\u1ed1ng \u0111\u1ec7m, v\u00e0 qu\u1ef9 \u0111\u1ea1o \u0111\u1ea9y thay v\u00e0o \u0111\u00f3 \u0111\u01b0\u1ee3c h\u1ea5p th\u1ee5 b\u1edfi ph\u1ea7n tr\u01b0\u1edbc c\u1ee7a bao kh\u1edbp vai \u2013 \u0111\u00e2y l\u00e0 m\u1ed9t l\u00fd do h\u1ee3p l\u00fd gi\u1ea3i th\u00edch t\u1ea1i sao c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 vai tr\u01b0\u1edbc l\u1ea1i t\u1eadp trung dai d\u1eb3ng xung quanh c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp \u0111\u1ea9y. K\u1ef9 thu\u1eadt powerlifting gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1 n\u00e0y b\u1eb1ng c\u00e1ch kh\u00f3a ch\u1eb7t x\u01b0\u01a1ng b\u1ea3 vai \u1edf t\u01b0 th\u1ebf co l\u1ea1i v\u00e0 u\u1ed1n cong l\u01b0ng, m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c h\u1ee3p l\u1ec7 \u0111\u1ec3 n\u00e2ng t\u1ea1 t\u1ed1i \u0111a theo c\u00e1c quy t\u1eafc \u0111\u01b0\u1ee3c quy \u0111\u1ecbnh trong Quy t\u1eafc K\u1ef9 thu\u1eadt c\u1ee7a IPF, nh\u01b0ng \u0111\u00f3 ch\u1ec9 l\u00e0 m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c, kh\u00f4ng ph\u1ea3i l\u00e0 c\u1ea5u tr\u00fac gi\u1ea3i ph\u1eabu duy nh\u1ea5t \u0111\u00fang. Mi\u1ebfng \u0111\u1ec7m h\u00ecnh ch\u00eca kh\u00f3a c\u1ee7a Keynimax \u0111i theo h\u01b0\u1edbng kh\u00e1c: c\u1ed9t trung t\u00e2m m\u1ea3nh mai h\u1ed7 tr\u1ee3 c\u1ed9t s\u1ed1ng trong khi ph\u1ea7n c\u1eaft r\u1ed7ng cho ph\u00e9p x\u01b0\u01a1ng b\u1ea3 vai t\u1ef1 do tr\u01b0\u1ee3t, v\u00e0 c\u00e1c c\u00e1nh \u1ed5n \u0111\u1ecbnh gi\u1eef vai \u1edf hai b\u00ean \u0111\u1ec3 s\u1ef1 t\u1ef1 do kh\u00f4ng bi\u1ebfn th\u00e0nh s\u1ef1 lung lay. Trong th\u1ef1c t\u1ebf, c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng r\u1ed9ng h\u01a1n \u1edf v\u1ecb tr\u00ed th\u1ea5p nh\u1ea5t v\u00e0 \u0111\u1ed9ng t\u00e1c k\u1ebft th\u00fac m\u1ea1nh m\u1ebd, ho\u00e0n ch\u1ec9nh h\u01a1n \u1edf v\u1ecb tr\u00ed cao nh\u1ea5t; c\u00e1c h\u01b0\u1edbng d\u1eabn thi\u1ebft l\u1eadp sau \u0111\u00e2y d\u1ef1a tr\u00ean c\u1ea5u tr\u00fac h\u00ecnh h\u1ecdc \u0111\u00f3 khi t\u1eadp luy\u1ec7n tr\u00ean b\u1ea5t k\u1ef3 b\u0103ng gh\u1ebf n\u00e0o \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 n\u00e2ng \u0111\u1ee1 b\u1ea1n.<\/p>\n\n\n\n

L\u1eafp \u0111\u1eb7t b\u00e0n l\u00e0m vi\u1ec7c Keynimax<\/h2>\n\n\n\n

Giai \u0111o\u1ea1n chu\u1ea9n b\u1ecb l\u00e0 n\u01a1i n\u1ea3y sinh h\u1ea7u h\u1ebft c\u00e1c v\u1ea5n \u0111\u1ec1 c\u1ea5p b\u00e1ch nh\u1ea5t, v\u00e0 ch\u1ec9 m\u1ea5t ch\u00edn m\u01b0\u01a1i gi\u00e2y \u0111\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u00fang. Quy tr\u00ecnh d\u01b0\u1edbi \u0111\u00e2y ti\u1ebfn h\u00e0nh theo th\u1ee9 t\u1ef1 t\u1eeb b\u0103ng gh\u1ebf t\u1eadp, \u0111\u1ebfn c\u01a1 th\u1ec3, r\u1ed3i \u0111\u1ebfn g\u00f3c \u0111\u1ed9, b\u1edfi v\u00ec m\u1ed7i y\u1ebfu t\u1ed1 l\u00e0 n\u1ec1n t\u1ea3ng cho y\u1ebfu t\u1ed1 ti\u1ebfp theo, v\u00e0 quy tr\u00ecnh n\u00e0y \u00e1p d\u1ee5ng nguy\u00ean t\u1eafc k\u1ef7 lu\u1eadt t\u1eeb c\u00e1ch ch\u00fang ta ki\u1ec3m tra b\u0103ng gh\u1ebf t\u1eadp trong nh\u00e0 m\u00e1y: x\u00e1c minh k\u1ebft c\u1ea5u, sau \u0111\u00f3 m\u1edbi t\u1ea3i tr\u1ecdng l\u00ean. M\u1ed9t quy tr\u00ecnh thi\u1ebft l\u1eadp c\u0169ng mang l\u1ea1i l\u1ee3i \u00edch t\u00edch l\u0169y m\u00e0 kh\u00f4ng m\u1ed9t bu\u1ed5i t\u1eadp \u0111\u01a1n l\u1ebb n\u00e0o th\u1ec3 hi\u1ec7n \u0111\u01b0\u1ee3c: khi \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n gi\u1ed1ng h\u1ec7t nhau m\u1ed7i l\u1ea7n, n\u00f3 tr\u1edf th\u00e0nh ti\u00eau chu\u1ea9n m\u00e0 h\u1ec7 th\u1ea7n kinh c\u1ee7a b\u1ea1n s\u1eed d\u1ee5ng \u0111\u1ec3 t\u1ed5 ch\u1ee9c \u0111\u1ed9ng t\u00e1c n\u00e2ng, nh\u1edd \u0111\u00f3 l\u1ea7n l\u1eb7p \u0111\u1ea7u ti\u00ean c\u1ee7a m\u1ed9t hi\u1ec7p t\u1ea1 n\u1eb7ng s\u1ebd c\u1ea3m th\u1ea5y nh\u01b0 l\u1ea7n th\u1ee9 100, v\u00e0 k\u1ef9 thu\u1eadt v\u1eabn \u0111\u01b0\u1ee3c duy tr\u00ec ngay c\u1ea3 khi m\u1ec7t m\u1ecfi \u1eadp \u0111\u1ebfn. H\u00e3y coi ba ph\u1ea7n nh\u1ecf n\u00e0y nh\u01b0 m\u1ed9t danh s\u00e1ch ki\u1ec3m tra tr\u01b0\u1edbc khi bay, v\u00e0 h\u00e3y chu\u1ea9n b\u1ecb tinh th\u1ea7n r\u1eb1ng vi\u1ec7c \u0111\u1ecdc ch\u00fang s\u1ebd m\u1ea5t nhi\u1ec1u th\u1eddi gian h\u01a1n l\u00e0 th\u1ef1c hi\u1ec7n. M\u1ed9t l\u01b0u \u00fd quan tr\u1ecdng gi\u00fap \u0111i\u1ec1u ch\u1ec9nh k\u1ef3 v\u1ecdng: kh\u00f4ng c\u00f3 b\u01b0\u1edbc n\u00e0o trong quy tr\u00ecnh n\u00e0y y\u00eau c\u1ea7u c\u1ee5 th\u1ec3 ph\u1ea3i d\u00f9ng Keynimax, v\u00e0 ch\u00fang t\u00f4i th\u00e0 b\u1ea1n th\u1ef1c hi\u1ec7n to\u00e0n b\u1ed9 quy tr\u00ecnh tr\u00ean b\u0103ng gh\u1ebf c\u1ee7a \u0111\u1ed1i th\u1ee7 c\u00f2n h\u01a1n l\u00e0 b\u1ecf qua n\u00f3 tr\u00ean b\u0103ng gh\u1ebf c\u1ee7a ch\u00fang t\u00f4i, b\u1edfi v\u00ec ch\u00ednh quy tr\u00ecnh n\u00e0y m\u1edbi l\u00e0 th\u1ee9 b\u1ea3o v\u1ec7 vai; \u0111i\u1ec1u m\u00e0 Keynimax thay \u0111\u1ed5i l\u00e0 m\u1ee9c \u0111\u1ed9 \u201ch\u1ee3p t\u00e1c\u201d c\u1ee7a b\u0103ng gh\u1ebf sau khi ho\u00e0n th\u00e0nh b\u00e0i t\u1eadp, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf b\u01b0\u1edbc \u201cvai-x\u01b0\u01a1ng b\u1ea3\u201d, n\u01a1i h\u00ecnh d\u1ea1ng \u0111\u1ec7m c\u1ee7a n\u00f3 \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 th\u1ef1c hi\u1ec7n ch\u00ednh x\u00e1c nh\u1eefng g\u00ec ng\u01b0\u1eddi t\u1eadp tr\u00ean b\u0103ng gh\u1ebf th\u00f4ng th\u01b0\u1eddng ph\u1ea3i b\u00f9 \u0111\u1eafp b\u1eb1ng k\u1ef9 thu\u1eadt.<\/p>\n\n\n\n

H\u00e3y ki\u1ec3m tra b\u0103ng gh\u1ebf tr\u01b0\u1edbc khi \u0111\u1eb7t \u0111\u1ed3 l\u00ean \u0111\u00f3<\/h3>\n\n\n\n

M\u1ed7i l\u1ea7n \u00e9p \u0111\u1ec1u b\u1eaft \u0111\u1ea7u b\u1eb1ng m\u1ed9t b\u01b0\u1edbc ki\u1ec3m tra m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n trong m\u01b0\u1eddi gi\u00e2y. H\u00e3y \u0111\u1ea3m b\u1ea3o r\u1eb1ng thang \u0111i\u1ec1u ch\u1ec9nh ho\u1eb7c ch\u1ed1t b\u1eadt \u0111\u00e3 kh\u1edbp ch\u1eb7t v\u00e0o v\u1ecb tr\u00ed d\u1eebng, kh\u00f4ng ch\u1ec9 t\u1ef1a v\u00e0o m\u00e9p c\u1ee7a v\u1ecb tr\u00ed \u0111\u00f3, b\u1edfi v\u00ec vi\u1ec7c t\u1ea5m \u0111\u1ec7m l\u01b0ng tr\u01b0\u1ee3t xu\u1ed1ng m\u1ed9t n\u1ea5c khi m\u00e1y \u00e9p \u0111ang ch\u1ecbu t\u1ea3i l\u00e0 m\u1ed9t s\u1ef1 c\u1ed1 nghi\u00eam tr\u1ecdng, ch\u1ee9 kh\u00f4ng ch\u1ec9 l\u00e0 s\u1ef1 b\u1ea5t ti\u1ec7n. D\u00f9ng tay \u0111\u1ea9y b\u0103ng gh\u1ebf sang m\u1ed9t b\u00ean: b\u0103ng gh\u1ebf kh\u00f4ng \u0111\u01b0\u1ee3c lung lay, v\u00e0 n\u1ebfu c\u00f3, h\u00e3y ki\u1ec3m tra ch\u00e2n cao su xem c\u00f3 b\u1ecb m\u00f2n hay b\u00e1m b\u1ee5i b\u1ea9n kh\u00f4ng tr\u01b0\u1edbc khi \u0111\u1ed5 l\u1ed7i cho s\u00e0n nh\u00e0. H\u00e3y li\u1ebfc qua c\u00e1c ch\u1ed1t c\u1ed1 \u0111\u1ecbnh khung v\u00e0 t\u1ea5m \u0111\u1ec7m: m\u1ed9t con \u1ed1c c\u00f3 d\u1ea5u hi\u1ec7u l\u1ecfng l\u1ebbo, \u0111\u01b0\u1eddng may c\u1ee7a t\u1ea5m \u0111\u1ec7m b\u1ecb bong \u1edf g\u00f3c, ho\u1eb7c v\u1ea3i b\u1ecdc b\u1ecb r\u00e1ch \u0111\u1ec1u c\u1ea7n \u0111\u01b0\u1ee3c ghi v\u00e0o s\u1ed5 theo d\u00f5i c\u1ee7a c\u01a1 s\u1edf ngay khi b\u1ea1n ph\u00e1t hi\u1ec7n, \u0111\u00e2y l\u00e0 th\u00f3i quen m\u00e0 ch\u00fang t\u00f4i L\u1ecbch b\u1ea3o tr\u00ec thi\u1ebft b\u1ecb ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c<\/a> tr\u1edf th\u00e0nh m\u1ed9t h\u1ec7 th\u1ed1ng, v\u00e0 \u0111\u00f3 ch\u00ednh l\u00e0 l\u00fd do t\u1ea1i sao c\u00e1c khu t\u1eadp \u0111\u01b0\u1ee3c qu\u1ea3n l\u00fd t\u1ed1t l\u1ea1i ch\u00fa tr\u1ecdng \u0111\u1ebfn b\u0103ng gh\u1ebf t\u1eadp tr\u01b0\u1edbc khi ch\u00fa tr\u1ecdng \u0111\u1ebfn ng\u01b0\u1eddi t\u1eadp. \u0110\u00e2y c\u0169ng l\u00e0 l\u00fac c\u00e1c th\u00f4ng s\u1ed1 k\u1ef9 thu\u1eadt c\u1ee7a thi\u1ebft b\u1ecb ph\u00e1t huy t\u00e1c d\u1ee5ng: m\u1ed9t chi\u1ebfc gh\u1ebf t\u1eadp ph\u1ea3i ch\u1ecbu \u0111\u01b0\u1ee3c tr\u1ecdng l\u01b0\u1ee3ng c\u1ee7a ng\u01b0\u1eddi t\u1eadp c\u1ed9ng v\u1edbi t\u1ea3i tr\u1ecdng l\u00e0m vi\u1ec7c c\u1ed9ng v\u1edbi l\u1ef1c t\u00e1c \u0111\u1ed9ng t\u1eeb m\u1ed7i l\u1ea7n l\u1eb7p l\u1ea1i ki\u1ec3u \u201cch\u1ea1m v\u00e0 \u0111i\u201d, \u0111\u00f3 l\u00e0 l\u00fd do t\u1ea1i sao khung Keynimax \u0111\u01b0\u1ee3c \u0111\u1ecbnh m\u1ee9c ch\u1ecbu t\u1ea3i 1.000 pound v\u00e0 t\u1ea1i sao c\u00e1c thi\u1ebft b\u1ecb t\u1eadp luy\u1ec7n c\u1ed1 \u0111\u1ecbnh n\u00f3i chung \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf v\u00e0 ki\u1ec3m tra theo c\u00e1c y\u00eau c\u1ea7u an to\u00e0n c\u1ee7a c\u00e1c ti\u00eau chu\u1ea9n nh\u01b0 ISO 20957-1<\/a>. \u0110\u00e1nh gi\u00e1 l\u00e0 m\u1ed9t cam k\u1ebft v\u1ec1 m\u1ed9t b\u0103ng gh\u1ebf d\u1ef1 b\u1ecb c\u00f2n nguy\u00ean v\u1eb9n; vi\u1ec7c ki\u1ec3m tra trong m\u01b0\u1eddi gi\u00e2y ch\u00ednh l\u00e0 c\u00e1ch b\u1ea1n \u0111\u1ea3m b\u1ea3o b\u0103ng gh\u1ebf d\u1ef1 b\u1ecb \u0111\u00e1p \u1ee9ng cam k\u1ebft \u0111\u00f3.<\/p>\n\n\n\n

N\u0103m \u0111i\u1ec3m ti\u1ebfp x\u00fac<\/h3>\n\n\n\n

N\u1eb1m ng\u1eeda v\u00e0 x\u00e2y d\u1ef1ng t\u01b0 th\u1ebf t\u1eeb d\u01b0\u1edbi l\u00ean: c\u1ea3 hai b\u00e0n ch\u00e2n \u0111\u1eb7t ph\u1eb3ng tr\u00ean s\u00e0n, h\u00f4ng \u0111\u1eb7t tr\u00ean \u0111\u1ec7m, ph\u1ea7n l\u01b0ng tr\u00ean \u0111\u1eb7t tr\u00ean \u0111\u1ec7m, \u0111\u1ea7u \u0111\u1eb7t tr\u00ean \u0111\u1ec7m \u2014 t\u1ee9c l\u00e0 b\u1ed1n v\u00f9ng v\u00e0 n\u0103m \u0111i\u1ec3m, trong \u0111\u00f3 b\u00e0n ch\u00e2n \u0111\u01b0\u1ee3c t\u00ednh g\u1ea5p \u0111\u00f4i \u2014 v\u00e0 m\u1ed7i \u0111i\u1ec3m trong s\u1ed1 \u0111\u00f3 \u0111\u1ec1u l\u00e0 \u0111\u01b0\u1eddng d\u1eabn l\u1ef1c ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 \u0111i\u1ec3m t\u1ef1a. \u0110\u1eb7t ch\u00e2n d\u01b0\u1edbi ho\u1eb7c h\u01a1i ph\u00eda sau \u0111\u1ea7u g\u1ed1i, to\u00e0n b\u1ed9 b\u00e0n ch\u00e2n \u0111\u1eb7t ch\u1eafc ch\u1eafn, \u0111\u1ec3 l\u1ef1c \u0111\u1ea9y t\u1eeb ch\u00e2n truy\u1ec1n qua g\u00f3t ch\u00e2n v\u00e0o h\u00f4ng m\u00e0 kh\u00f4ng n\u00e2ng h\u00f4ng l\u00ean; h\u00f4ng n\u1ebfu nh\u1ea5c kh\u1ecfi \u0111\u1ec7m s\u1ebd l\u00e0m th\u1ea5t tho\u00e1t l\u1ef1c v\u00e0, theo quy t\u1eafc c\u1eed t\u1ea1, khi\u1ebfn l\u1ea7n th\u1eed b\u1ecb v\u00f4 hi\u1ec7u. K\u00e9o x\u01b0\u01a1ng b\u1ea3 vai nh\u1eb9 nh\u00e0ng ra sau v\u00e0 xu\u1ed1ng tr\u01b0\u1edbc khi n\u00e2ng t\u1ea1, ng\u1ef1c \u01b0\u1ee1n, c\u1ed5 du\u1ed7i th\u1eb3ng; tr\u00ean gh\u1ebf t\u1eadp th\u00f4ng th\u01b0\u1eddng, \u0111\u00e2y l\u00e0 c\u01a1 h\u1ed9i duy nh\u1ea5t \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh v\u1ecb tr\u00ed x\u01b0\u01a1ng b\u1ea3 vai, c\u00f2n tr\u00ean Keynimax, \u0111\u00e2y l\u00e0 t\u01b0 th\u1ebf kh\u1edfi \u0111\u1ea7u m\u00e0 t\u1ea5m \u0111\u1ec7m s\u1ebd cho ph\u00e9p c\u01a1 th\u1ec3 \"th\u1edf\" trong su\u1ed1t qu\u00e1 tr\u00ecnh t\u1eadp. V\u00f2m t\u1ef1 nhi\u00ean \u1edf l\u01b0ng d\u01b0\u1edbi v\u1eabn \u0111\u01b0\u1ee3c duy tr\u00ec, kho\u1ea3ng c\u00e1ch b\u1eb1ng \u0111\u1ed9 d\u00e0y c\u1ee7a m\u1ed9t b\u00e0n tay, kh\u00f4ng ph\u1ea3i t\u01b0 th\u1ebf c\u1ea7u c\u1ee7a th\u1ec3 d\u1ee5c d\u1ee5ng c\u1ee5, tr\u1eeb khi b\u1ea1n \u0111ang c\u1ed1 \u00fd t\u1eadp luy\u1ec7n theo phong c\u00e1ch thi \u0111\u1ea5u. C\u00e1ch c\u1ea7m t\u1ea1 c\u0169ng l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a ti\u1ebfp x\u00fac: \u0111\u1eb7t t\u1ea1 l\u00ean c\u1eb3ng tay, c\u1ed5 tay \u1edf t\u01b0 th\u1ebf trung t\u00ednh thay v\u00ec g\u1eadp ra sau, v\u00e0 si\u1ebft ch\u1eb7t, v\u00ec l\u1ef1c si\u1ebft t\u1ea1 s\u1ebd truy\u1ec1n s\u1ef1 \u1ed5n \u0111\u1ecbnh l\u00ean c\u00e1nh tay \u0111\u1ebfn vai, m\u1ed9t hi\u1ec7u \u1ee9ng m\u00e0 b\u1ea5t k\u1ef3 v\u1eadn \u0111\u1ed9ng vi\u00ean c\u1eed t\u1ea1 n\u00e0o c\u0169ng c\u00f3 th\u1ec3 c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c trong m\u1ed9t hi\u1ec7p so s\u00e1nh. Danh s\u00e1ch ki\u1ec3m tra n\u00e0y c\u00f3 th\u1ec3 t\u00f3m g\u1ecdn th\u00e0nh m\u1ed9t c\u1ee5m t\u1eeb \u0111\u00e1ng nh\u1edb tr\u01b0\u1edbc m\u1ed7i hi\u1ec7p t\u1eadp: b\u00e0n ch\u00e2n, h\u00f4ng, l\u01b0ng, \u0111\u1ea7u, si\u1ebft ch\u1eb7t.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Ch\u1ecdn ch\u1ebf \u0111\u1ed9 b\u1eb1ng ph\u1eb3ng hay nghi\u00eang<\/h3>\n\n\n\n

G\u00f3c t\u1ef1a l\u01b0ng l\u00e0 m\u1ed9t bi\u1ebfn s\u1ed1 trong t\u1eadp luy\u1ec7n, ch\u1ee9 kh\u00f4ng ph\u1ea3i s\u1edf th\u00edch c\u00e1 nh\u00e2n, v\u00e0 ph\u1ea1m vi \u0111i\u1ec1u ch\u1ec9nh ch\u1ec9 th\u1ef1c s\u1ef1 c\u00f3 \u00fd ngh\u0129a trong ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp khi m\u1ed7i v\u1ecb tr\u00ed \u0111\u01b0\u1ee3c l\u1ef1a ch\u1ecdn \u0111\u1ec1u c\u00f3 l\u00fd do c\u1ee5 th\u1ec3. V\u1ecb tr\u00ed n\u1eb1m ngang l\u00e0 m\u1eb7c \u0111\u1ecbnh v\u00e0 l\u00e0 v\u1ecb tr\u00ed m\u1ea1nh nh\u1ea5t \u2013 \u0111\u00e2y l\u00e0 v\u1ecb tr\u00ed c\u1ea7n h\u1ecdc tr\u01b0\u1edbc ti\u00ean v\u00e0 n\u00ean t\u1eadp v\u1edbi m\u1ee9c t\u1ea1 n\u1eb7ng nh\u1ea5t, b\u1edfi n\u00f3 ph\u00e2n b\u1ed5 l\u1ef1c \u0111\u1ec1u nh\u1ea5t tr\u00ean v\u00f9ng ng\u1ef1c v\u00e0 gi\u00fap vi\u1ec7c n\u00e2ng m\u1ee9c t\u1ea1 n\u1eb7ng nh\u1ea5t r\u00e8n luy\u1ec7n k\u1ef9 thu\u1eadt t\u1ed1t nh\u1ea5t. G\u00f3c nghi\u00eang th\u1ea5p chuy\u1ec3n tr\u1ecdng t\u00e2m sang ph\u1ea7n ng\u1ef1c tr\u00ean m\u00e0 h\u1ea7u nh\u01b0 kh\u00f4ng l\u00e0m gi\u1ea3m t\u1ea3i tr\u1ecdng; g\u00f3c nghi\u00eang d\u1ed1c h\u01a1n d\u1ea7n d\u1ea7n chuy\u1ec3n nhi\u1ec1u c\u00f4ng vi\u1ec7c h\u01a1n sang vai, \u0111\u00e2y l\u00e0 m\u1ed9t \u0111\u1eb7c \u0111i\u1ec3m h\u1eefu \u00edch khi m\u1ee5c ti\u00eau l\u00e0 \u0111\u1ea9y c\u00e2n b\u1eb1ng v\u00e0 l\u00e0 m\u1ed9t b\u1ea5t ng\u1edd khi m\u1ee5c ti\u00eau kh\u00f4ng ph\u1ea3i l\u00e0 v\u1eady. Hai quy t\u1eafc th\u1ef1c ti\u1ec5n chi ph\u1ed1i vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh g\u00f3c nghi\u00eang: h\u00e3y thi\u1ebft l\u1eadp g\u00f3c nghi\u00eang tr\u01b0\u1edbc khi l\u1ea5y t\u1ea1 \u0111\u01a1n, tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng \u0111i\u1ec1u ch\u1ec9nh khi \u0111ang c\u1ea7m t\u1ea1, v\u00e0 x\u00e1c nh\u1eadn kh\u00f3a \u0111\u00e3 \u0111\u01b0\u1ee3c c\u1ed1 \u0111\u1ecbnh b\u1eb1ng c\u00e1ch \u1ea5n m\u1ea1nh tay v\u00e0o \u0111\u1ec7m \u2013 \u0111\u00e2y l\u00e0 k\u1ef7 lu\u1eadt c\u1ea7n thi\u1ebft cho m\u1ecdi l\u1ea7n thay \u0111\u1ed5i t\u01b0 th\u1ebf. B\u1ea3ng d\u01b0\u1edbi \u0111\u00e2y t\u00f3m t\u1eaft ph\u1ea1m vi t\u1eadp luy\u1ec7n; h\u00e3y xem c\u00e1c g\u00f3c \u0111\u1ed9 nh\u01b0 kho\u1ea3ng tham kh\u1ea3o ch\u1ee9 kh\u00f4ng ph\u1ea3i quy t\u1eafc c\u1ee9ng nh\u1eafc, v\u00ec t\u1ef7 l\u1ec7 c\u01a1 th\u1ec3 c\u1ee7a m\u1ed7i ng\u01b0\u1eddi s\u1ebd l\u00e0m thay \u0111\u1ed5i g\u00f3c \u0111\u1ed9 hi\u1ec7u qu\u1ea3, v\u00e0 b\u1eb1ng ch\u1ee9ng t\u1eeb g\u01b0\u01a1ng v\u00e0 nh\u1eadt k\u00fd t\u1eadp luy\u1ec7n \u2013 n\u01a1i b\u1ea1n th\u1ef1c s\u1ef1 c\u1ea3m nh\u1eadn v\u00e0 ti\u1ebfn b\u1ed9 \u2013 lu\u00f4n c\u00f3 gi\u00e1 tr\u1ecb h\u01a1n b\u1ea5t k\u1ef3 bi\u1ec3u \u0111\u1ed3 n\u00e0o, k\u1ec3 c\u1ea3 c\u1ee7a ch\u00fang t\u00f4i. M\u1ed9t l\u01b0u \u00fd cu\u1ed1i c\u00f9ng v\u1ec1 k\u1ebf ho\u1ea1ch: n\u1ebfu m\u1ed9t bu\u1ed5i t\u1eadp bao g\u1ed3m c\u1ea3 b\u00e0i t\u1eadp n\u1eb1m ngang v\u00e0 nghi\u00eang, h\u00e3y th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u1eb1m ngang v\u1edbi t\u1ea1 n\u1eb7ng h\u01a1n tr\u01b0\u1edbc khi b\u1ea1n c\u00f2n sung s\u1ee9c nh\u1ea5t, v\u00e0 coi b\u00e0i t\u1eadp nghi\u00eang l\u00e0 ph\u1ea7n ti\u1ebfp theo, v\u00ec s\u1ef1 m\u1ec7t m\u1ecfi xu\u1ea5t hi\u1ec7n gi\u1eefa bu\u1ed5i t\u1eadp s\u1ebd l\u00e0m suy y\u1ebfu c\u00e1c c\u01a1 \u1ed5n \u0111\u1ecbnh tr\u01b0\u1edbc khi l\u00e0m suy y\u1ebfu c\u00e1c c\u01a1 ch\u00ednh, v\u00e0 t\u01b0 th\u1ebf nghi\u00eang d\u1ed1c h\u01a1n s\u1ebd t\u00e1c \u0111\u1ed9ng m\u1ea1nh h\u01a1n ch\u00ednh v\u00e0o nh\u1eefng c\u01a1 \u1ed5n \u0111\u1ecbnh \u0111\u00f3.<\/p>\n\n\n\n

V\u1ecb tr\u00ed \u0111\u1ec7m l\u01b0ng<\/strong><\/td>G\u00f3c \u0111i\u1ec3n h\u00ecnh<\/strong><\/td>Tr\u1ecdng t\u00e2m ch\u00ednh<\/strong><\/td>Ghi ch\u00fa hu\u1ea5n luy\u1ec7n<\/strong><\/td><\/tr>
C\u0103n h\u1ed9<\/td>0 \u0111\u1ed9<\/td>To\u00e0n b\u1ed9 c\u01a1 ng\u1ef1c l\u1edbn, c\u01a1 tam \u0111\u1ea7u<\/td>H\u00e3y t\u00ecm hi\u1ec3u v\u00e0 t\u1ea3i v\u1ec1 t\u1ea1i \u0111\u00e2y tr\u01b0\u1edbc ti\u00ean; v\u1ecb tr\u00ed v\u1eefng ch\u1eafc nh\u1ea5t<\/td><\/tr>
\u0110\u1ed9 d\u1ed1c th\u1ea5p<\/td>15\u201330 \u0111\u1ed9<\/td>Ph\u1ea7n ng\u1ef1c tr\u00ean v\u1edbi ph\u1ea7n c\u01a1 delta chi\u1ebfm t\u1ef7 l\u1ec7 v\u1eeba ph\u1ea3i<\/td>S\u1ee5t \u00e1p nh\u1ecf; gi\u1eef nguy\u00ean c\u00e1c \u0111i\u1ec3m ti\u1ebfp x\u00fac<\/td><\/tr>
\u0110\u1ed9 d\u1ed1c<\/td>30\u201345 \u0111\u1ed9<\/td>V\u00f9ng ng\u1ef1c x\u01b0\u01a1ng \u0111\u00f2n, c\u01a1 delta tr\u01b0\u1edbc<\/td>D\u1ef1 ki\u1ebfn t\u1ea3i tr\u1ecdng s\u1ebd th\u1ea5p h\u01a1n 20-30% so v\u1edbi lo\u1ea1i ph\u1eb3ng<\/td><\/tr>
\u0110o\u1ea1n d\u1ed1c \u0111\u1ee9ng<\/td>60\u201385 \u0111\u1ed9<\/td>Vai, chuy\u1ec3n sang c\u00e1c b\u00e0i t\u1eadp n\u00e2ng t\u1ea1 qua \u0111\u1ea7u<\/td>Th\u1ef1c hi\u1ec7n nh\u01b0 \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y t\u1ea1 khi ng\u1ed3i; \u0111\u1eb7t ch\u00e2n tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

C\u00e1ch th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf, t\u1eebng b\u01b0\u1edbc m\u1ed9t<\/h2>\n\n\n\n

\u0110\u1eb7t t\u1ea1 \u0111\u01a1n v\u00e0o v\u1ecb tr\u00ed<\/h3>\n\n\n\n

H\u1ea7u h\u1ebft c\u00e1c ch\u1ea5n th\u01b0\u01a1ng khi t\u1eadp \u0111\u1ea9y t\u1ea1 \u0111\u01a1n x\u1ea3y ra trong qu\u00e1 tr\u00ecnh v\u00e0o v\u00e0 ra kh\u1ecfi t\u01b0 th\u1ebf h\u01a1n l\u00e0 trong l\u00fac th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y, v\u00ec v\u1eady k\u1ef9 thu\u1eadt v\u00e0o t\u01b0 th\u1ebf kh\u00f4ng ph\u1ea3i l\u00e0 \u0111i\u1ec1u ph\u1ee5, m\u00e0 l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean. Ng\u1ed3i \u1edf m\u00e9p gh\u1ebf t\u1eadp, \u0111\u1eb7t hai qu\u1ea3 t\u1ea1 \u0111\u01a1n \u0111\u1ee9ng th\u1eb3ng tr\u00ean \u0111\u00f9i, s\u00e1t h\u00f4ng. \u0110\u1ec3 ng\u1ea3 l\u01b0ng ra sau, h\u00e3y s\u1eed d\u1ee5ng \u0111\u1ed9ng t\u00e1c \u0111\u00e1 ch\u00e2n l\u00ean: gi\u1eef t\u1ea1 g\u1ea7n ng\u01b0\u1eddi, thu c\u1eb1m l\u1ea1i v\u00e0 l\u1eafc ng\u01b0\u1eddi v\u1ec1 ph\u00eda sau trong khi \u0111\u1ea9y m\u1ed9t \u0111\u1ea7u g\u1ed1i, r\u1ed3i \u0111\u1ebfn \u0111\u1ea7u g\u1ed1i kia, h\u01b0\u1edbng l\u00ean tr\u1ea7n nh\u00e0, \u0111\u1ec3 \u0111\u00e0 c\u1ee7a m\u1ed7i ch\u00e2n \u0111\u01b0a t\u1ea1 l\u00ean vai khi b\u1ea1n \u1ed5n \u0111\u1ecbnh \u1edf n\u0103m \u0111i\u1ec3m ti\u1ebfp x\u00fac. Th\u1ef1c hi\u1ec7n trong m\u1ed9t \u0111\u1ed9ng t\u00e1c m\u01b0\u1ee3t m\u00e0, ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 n\u00e2ng t\u1ea1 n\u1eb7ng h\u01a1n nhi\u1ec1u so v\u1edbi vi\u1ec7c d\u00f9ng s\u1ee9c c\u01a1 b\u1eafp \u0111\u1ec3 nh\u1ea5c t\u1eeb s\u00e0n l\u00ean, v\u00e0 \u0111\u00f3 ch\u00ednh l\u00e0 \u0111i\u1ec3m m\u1ea5u ch\u1ed1t: ch\u1ec9 d\u00f9ng c\u00e1nh tay th\u00f4i th\u00ec kh\u00f4ng bao gi\u1edd n\u00ean th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y. Hai chi ti\u1ebft thi\u1ebft k\u1ebf gi\u00fap b\u00e0i t\u1eadp an to\u00e0n h\u01a1n khi th\u1ef1c hi\u1ec7n v\u1edbi m\u1ee9c t\u1ea1 l\u1edbn. \u0110\u1ea7u t\u1ea1 h\u00ecnh l\u1ee5c gi\u00e1c \u0111\u1ea3m b\u1ea3o r\u1eb1ng khi \u0111\u1eb7t t\u1ea1 xu\u1ed1ng gi\u1eefa s\u00e0n, n\u00f3 s\u1ebd n\u1eb1m y\u00ean t\u1ea1i ch\u1ed7 thay v\u00ec l\u0103n v\u1ec1 ph\u00eda m\u1eaft c\u00e1 ch\u00e2n, v\u00e0 h\u1ec7 th\u1ed1ng ghi tr\u1ecdng l\u01b0\u1ee3ng r\u00f5 r\u00e0ng gi\u00fap tr\u00e1nh sai l\u1ea7m kinh \u0111i\u1ec3n l\u00e0 d\u00f9ng nh\u1ea7m c\u1eb7p t\u1ea1; c\u1ee7a ch\u00fang t\u00f4i T\u1ea1 l\u1ee5c gi\u00e1c b\u1eb1ng cao su c\u00f3 ch\u1eef n\u1ed5i Braille<\/a> gi\u1ea3i quy\u1ebft c\u1ea3 hai v\u1ea5n \u0111\u1ec1 c\u00f9ng l\u00fac: c\u1ea5u tr\u00fac ch\u1ed1ng l\u1eadt k\u1ebft h\u1ee3p v\u1edbi c\u00e1c v\u1ea1ch \u0111\u00e1nh d\u1ea5u tr\u1ecdng l\u01b0\u1ee3ng \u0111\u01b0\u1ee3c \u0111\u00fac tr\u1ef1c ti\u1ebfp v\u00e0o \u0111\u1ea7u cao su, c\u00f3 th\u1ec3 nh\u1eadn bi\u1ebft b\u1eb1ng x\u00fac gi\u00e1c \u2013 m\u1ed9t t\u00ednh n\u0103ng thi\u1ebft k\u1ebf th\u00e2n thi\u1ec7n v\u1edbi m\u1ecdi \u0111\u1ed1i t\u01b0\u1ee3ng, \u0111\u1ed3ng th\u1eddi gi\u00fap ng\u01b0\u1eddi t\u1eadp d\u1ec5 d\u00e0ng x\u00e1c nh\u1eadn tr\u1ecdng l\u01b0\u1ee3ng ngay c\u1ea3 trong ph\u00f2ng t\u1eadp garage thi\u1ebfu \u00e1nh s\u00e1ng. H\u01b0\u1edbng d\u1eabn l\u1ef1a ch\u1ecdn chi ti\u1ebft h\u01a1n ngo\u00e0i n\u1ed9i dung b\u00e0i vi\u1ebft n\u00e0y c\u00f3 t\u1ea1i trang H\u01b0\u1edbng d\u1eabn mua t\u1ea1 l\u1ee5c gi\u00e1c<\/a>; v\u1ec1 m\u1eb7t k\u1ef9 thu\u1eadt, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 c\u1ea3 hai tay ph\u1ea3i c\u1ea7m nh\u1eefng qu\u1ea3 t\u1ea1 \u0111\u00e3 \u0111\u01b0\u1ee3c ki\u1ec3m \u0111\u1ecbnh v\u00e0 c\u00f3 tr\u1ecdng l\u01b0\u1ee3ng b\u1eb1ng nhau tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n b\u1ea5t k\u1ef3 \u0111\u1ed9ng t\u00e1c n\u00e0o \u0111\u01b0a tay l\u00ean cao.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Cu\u1ed9c xu\u1ed1ng d\u1ed1c, b\u00e1o ch\u00ed v\u00e0 cu\u1ed9c \u0111\u00ecnh c\u00f4ng<\/h3>\n\n\n\n

V\u1edbi t\u1ea1 \u0111\u01a1n \u0111\u1eb7t tr\u00ean vai, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc ho\u1eb7c h\u01a1i xoay v\u00e0o trong, \u0111\u1ed9ng t\u00e1c n\u00e0y bao g\u1ed3m ba giai \u0111o\u1ea1n v\u00e0 m\u1ed9t nguy\u00ean t\u1eafc ch\u1ee7 \u0111\u1ea1o: b\u1ea1n l\u00e0 ng\u01b0\u1eddi l\u00e0m ch\u1ee7 qu\u1ef9 \u0111\u1ea1o chuy\u1ec3n \u0111\u1ed9ng, b\u1edfi kh\u00f4ng c\u00f3 thanh t\u1ea1 hay m\u00e1y t\u1eadp n\u00e0o l\u00e0m ch\u1ee7 thay b\u1ea1n. H\u1ea1 t\u1ea1 m\u1ed9t c\u00e1ch ki\u1ec3m so\u00e1t, khu\u1ef7u tay t\u1ea1o g\u00f3c kho\u1ea3ng 45 \u0111\u1ebfn 70 \u0111\u1ed9 so v\u1edbi th\u00e2n ng\u01b0\u1eddi thay v\u00ec m\u1edf r\u1ed9ng th\u00e0nh g\u00f3c vu\u00f4ng, cho \u0111\u1ebfn khi tay c\u1ea7m ch\u1ea1m ngang ng\u1ef1c ho\u1eb7c h\u01a1i th\u1ea5p h\u01a1n, \u1edf b\u1ea5t k\u1ef3 v\u1ecb tr\u00ed n\u00e0o m\u00e0 vai b\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1m \u0111\u1ebfn m\u1ed9t c\u00e1ch tho\u1ea3i m\u00e1i m\u00e0 v\u1eabn duy tr\u00ec s\u1ee9c c\u0103ng \u2013 \u0111\u00e2y l\u00e0 \u0111\u1ed9 s\u00e2u m\u00e0 t\u1ea1 \u0111\u01a1n cho ph\u00e9p nh\u01b0ng thanh t\u1ea1 th\u00ec kh\u00f4ng th\u1ec3. Tr\u00ean m\u00e1y Keynimax, h\u00e3y \u0111\u1ec3 x\u01b0\u01a1ng b\u1ea3 vai tr\u01b0\u1ee3t v\u1ec1 ph\u00eda sau m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean khi t\u1ea1 h\u1ea1 xu\u1ed1ng; mi\u1ebfng \u0111\u1ec7m kho\u00e9t r\u1ed7ng \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 s\u1ef1 co r\u00fat n\u00e0y di\u1ec5n ra tr\u00ean b\u0103ng gh\u1ebf, ch\u1ee9 kh\u00f4ng ph\u1ea3i ch\u1ed1ng l\u1ea1i n\u00f3. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y b\u1eb1ng c\u00e1ch d\u00f9ng ch\u00e2n \u0111\u1ea1p s\u00e0n v\u00e0 d\u00f9ng ph\u1ea7n l\u01b0ng tr\u00ean \u1ea5n v\u00e0o mi\u1ebfng \u0111\u1ec7m, di chuy\u1ec3n c\u1ea3 hai t\u1ea1 l\u00ean v\u00e0 h\u01a1i h\u01b0\u1edbng v\u00e0o trong theo \u0111\u01b0\u1eddng cong t\u1ef1 nhi\u00ean c\u1ee7a c\u00e1nh tay, kh\u00f4ng \u0111\u1ec3 t\u1ea1 va v\u00e0o nhau \u1edf \u0111\u1ec9nh, m\u1ed9t th\u00f3i quen l\u00e0m m\u1ea5t l\u1ef1c c\u0103ng v\u00e0 l\u00e0m h\u1ecfng d\u1ee5ng c\u1ee5 nh\u01b0 nhau. D\u1eebng l\u1ea1i ngay tr\u01b0\u1edbc khi g\u1eadp khu\u1ef7u tay th\u1eb3ng m\u1ed9t c\u00e1ch m\u1ea1nh b\u1ea1o: du\u1ed7i th\u1eb3ng ho\u00e0n to\u00e0n, kh\u00f3a kh\u1edbp nh\u1eb9 nh\u00e0ng. H\u00edt th\u1edf theo nh\u1ecbp c\u1ee7a hi\u1ec7p t\u1eadp, h\u00edt v\u00e0o v\u00e0 si\u1ebft c\u01a1 \u1edf \u0111\u1ec9nh, th\u1edf ra trong qu\u00e1 tr\u00ecnh \u0111\u1ea9y, v\u00e0 duy tr\u00ec nh\u1ecbp \u0111\u1ed9 ch\u00ednh x\u00e1c: hai \u0111\u1ebfn ba gi\u00e2y khi h\u1ea1 t\u1ea1, \u0111\u1ea9y l\u00ean m\u1ed9t c\u00e1ch ki\u1ec3m so\u00e1t, v\u00ec \u0111\u1ed9ng l\u01b0\u1ee3ng m\u01b0\u1ee3n t\u1eeb qu\u00e1 tr\u00ecnh h\u1ea1 t\u1ea1 kh\u00f4ng ph\u1ea3i l\u00e0 s\u1ee9c m\u1ea1nh b\u1ea1n \u0111\u00e3 x\u00e2y d\u1ef1ng. N\u1ebfu m\u1ed9t b\u00ean run r\u1ea9y ho\u1eb7c ch\u1eefng l\u1ea1i tr\u01b0\u1edbc b\u00ean kia, s\u1ef1 b\u1ea5t \u0111\u1ed1i x\u1ee9ng \u0111\u00f3 l\u00e0 th\u00f4ng tin; h\u00e3y l\u01b0u \u00fd \u0111i\u1ec1u \u0111\u00f3, v\u00e0 \u0111\u1ec3 b\u00ean y\u1ebfu h\u01a1n quy\u1ebft \u0111\u1ecbnh m\u1ee9c t\u1ea1 cho c\u1ea3 hai.<\/p>\n\n\n\n

Ho\u00e0n th\u00e0nh b\u00e0i t\u1eadp m\u1ed9t c\u00e1ch an to\u00e0n<\/h3>\n\n\n\n

M\u1ed9t hi\u1ec7p t\u1eadp kh\u00f4ng k\u1ebft th\u00fac \u1edf l\u1ea7n kh\u00f3a kh\u1edbp cu\u1ed1i c\u00f9ng; n\u00f3 ch\u1ec9 k\u1ebft th\u00fac khi t\u1ea1 \u0111\u01a1n \u0111\u00e3 \u0111\u01b0\u1ee3c \u0111\u1eb7t tr\u1edf l\u1ea1i s\u00e0n ho\u1eb7c gi\u00e1 \u0111\u1ee1, v\u00e0 \u0111\u1ed9ng t\u00e1c k\u1ebft th\u00fac c\u1ea7n \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n v\u1edbi k\u1ef9 thu\u1eadt t\u01b0\u01a1ng t\u1ef1 nh\u01b0 khi b\u1eaft \u0111\u1ea7u \u2014 ch\u1ec9 l\u00e0 th\u1ef1c hi\u1ec7n theo chi\u1ec1u ng\u01b0\u1ee3c l\u1ea1i. T\u1eeb \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y cu\u1ed1i c\u00f9ng, h\u1ea1 t\u1ea1 xu\u1ed1ng ng\u1ef1c, co \u0111\u1ea7u g\u1ed1i l\u00ean \u0111\u1ec3 ch\u1ea1m v\u00e0o t\u1ea1, v\u00e0 t\u1eadn d\u1ee5ng l\u1ef1c ti\u1ebfp x\u00fac \u0111\u00f3 \u0111\u1ec3 l\u1eafc ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc trong m\u1ed9t \u0111\u1ed9ng t\u00e1c duy nh\u1ea5t tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ng\u1ed3i, \u0111\u1ec3 cho ch\u00e2n h\u1ea5p th\u1ee5 tr\u1ecdng l\u01b0\u1ee3ng t\u1ea1 tr\u00ean \u0111\u00f9i. \u0110\u1eebng bao gi\u1edd m\u1edf r\u1ed9ng c\u00e1nh tay v\u00e0 th\u1ea3 t\u1ea1 n\u1eb7ng ra ngo\u00e0i t\u1eeb v\u1ecb tr\u00ed d\u01b0\u1edbi c\u00f9ng: \u0111\u00e2y l\u00e0 \u0111\u1ed9ng t\u00e1c g\u00e2y h\u1ea1i nh\u1ea5t cho vai t\u1ea1i ph\u00f2ng t\u1eadp, n\u00f3 l\u00e0m h\u1ecfng d\u1ee5ng c\u1ee5 v\u00e0 s\u00e0n nh\u00e0, \u0111\u1ed3ng th\u1eddi n\u00e9m hai kh\u1ed1i t\u1ea1 l\u0103n v\u1ec1 ph\u00eda ng\u01b0\u1eddi t\u1eadp b\u00ean c\u1ea1nh b\u1ea1n \u2013 d\u00f9 \u0111\u1ea7u t\u1ea1 h\u00ecnh l\u1ee5c gi\u00e1c c\u00f3 th\u1ec3 gi\u1ea3m thi\u1ec3u t\u00e1c \u0111\u1ed9ng nh\u01b0ng s\u1ef1 l\u1ecbch s\u1ef1 m\u1edbi l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft \u0111\u1ec3 tr\u00e1nh g\u00e2y phi\u1ec1n to\u00e1i. V\u1edbi t\u1ea1 nh\u1eb9, ch\u1ec9 c\u1ea7n \u0111\u1ea3o ng\u01b0\u1ee3c \u0111\u1ed9ng t\u00e1c \u0111\u00e1 ch\u00e2n khi \u0111ang ng\u1ed3i l\u00e0 \u0111\u1ee7; v\u1edbi t\u1ea1 th\u1ef1c s\u1ef1 n\u1eb7ng, h\u00e3y l\u00ean k\u1ebf ho\u1ea1ch di chuy\u1ec3n t\u1ea1 ra kh\u1ecfi khu v\u1ef1c t\u1eadp tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u hi\u1ec7p t\u1eadp, v\u00e0 trong ph\u00f2ng t\u1eadp chung, h\u00e3y \u0111\u1eb7t c\u1eb7p t\u1ea1 tr\u1edf l\u1ea1i gi\u00e1 \u0111\u1ec3 t\u1ea1 ngay l\u1eadp t\u1ee9c \u2013 k\u1ef7 lu\u1eadt trong vi\u1ec7c c\u1ea5t gi\u1eef t\u1ea1 l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft. h\u01b0\u1edbng d\u1eabn l\u1eadp k\u1ebf ho\u1ea1ch l\u01b0u tr\u1eef<\/a> coi tr\u1ecdng c\u1ea3 ba y\u1ebfu t\u1ed1: an to\u00e0n, hi\u1ec7u qu\u1ea3 chi ph\u00ed v\u00e0 tr\u1ea3i nghi\u1ec7m c\u1ee7a ng\u01b0\u1eddi t\u1eadp. M\u1ed9t l\u01b0u \u00fd ch\u00e2n th\u00e0nh cu\u1ed1i c\u00f9ng c\u1ea7n \u0111\u01b0\u1ee3c \u0111\u1ec1 c\u1eadp \u1edf \u0111\u00e2y: ch\u1ec9 ri\u00eang trong vi\u1ec7c t\u1eadp luy\u1ec7n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 t\u1ed1i \u0111a th\u1ef1c s\u1ef1, phi\u00ean b\u1ea3n t\u1ea1 \u0111\u01a1n th\u1ef1c s\u1ef1 khoan dung h\u01a1n so v\u1edbi thanh t\u1ea1, v\u00ec khi kh\u00f4ng th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c m\u1ed9t l\u1ea7n l\u1eb7p, t\u1ea1 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c h\u01b0\u1edbng xu\u1ed1ng \u0111\u00f9i ho\u1eb7c s\u00e0n m\u00e0 kh\u00f4ng l\u00e0m ng\u01b0\u1eddi t\u1eadp b\u1ecb k\u1eb9t, nh\u01b0ng khoan dung kh\u00f4ng \u0111\u1ed3ng ngh\u0129a v\u1edbi an to\u00e0n, v\u00e0 vi\u1ec7c \u0111\u1ec3 d\u00e0nh m\u1ed9t l\u1ea7n l\u1eb7p d\u1ef1 ph\u00f2ng khi kh\u00f4ng c\u00f3 ng\u01b0\u1eddi h\u1ed7 tr\u1ee3 v\u1eabn l\u00e0 ti\u00eau chu\u1ea9n chuy\u00ean nghi\u1ec7p m\u00e0 ch\u00fang t\u00f4i \u00e1p d\u1ee5ng cho ch\u00ednh nh\u00e2n vi\u00ean c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n

C\u00e1c bi\u1ebfn th\u1ec3 v\u00e0 l\u1eadp tr\u00ecnh<\/h2>\n\n\n\n

C\u00e1c bi\u1ebfn th\u1ec3 v\u1edbi \u0111\u1ed9 nghi\u00eang, c\u1ea7m tay trung t\u00ednh v\u00e0 m\u1ed9t tay<\/h3>\n\n\n\n

Khi t\u01b0 th\u1ebf n\u1eb1m ngang \u0111\u00e3 \u1ed5n \u0111\u1ecbnh, b\u0103ng gh\u1ebf \u0111i\u1ec1u ch\u1ec9nh s\u1ebd bi\u1ebfn m\u1ed9t \u0111\u1ed9ng t\u00e1c th\u00e0nh m\u1ed9t nh\u00f3m c\u00e1c bi\u1ebfn th\u1ec3. \u0110\u1ed9ng t\u00e1c \u0111\u1ea9y t\u1ea1 \u0111\u01a1n nghi\u00eang l\u00e0 bi\u1ebfn th\u1ec3 \u0111\u1ea7u ti\u00ean \u0111\u01b0\u1ee3c \u0111\u01b0a v\u00e0o danh s\u00e1ch: \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ec7m l\u01b0ng \u1edf g\u00f3c nghi\u00eang th\u1ea5p ho\u1eb7c v\u1eeba ph\u1ea3i, duy tr\u00ec m\u1ecdi \u0111i\u1ec3m ti\u1ebfp x\u00fac v\u00e0 ch\u1ea5p nh\u1eadn m\u1ee9c t\u1ea1 nh\u1eb9 h\u01a1n nh\u01b0 m\u1ed9t s\u1ef1 \u0111\u00e1nh \u0111\u1ed5i \u0111\u1ec3 chuy\u1ec3n tr\u1ecdng t\u00e2m sang ph\u1ea7n ng\u1ef1c tr\u00ean v\u00e0 vai. B\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 v\u1edbi t\u01b0 th\u1ebf c\u1ea7m trung t\u00ednh, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng v\u00e0o nhau, thay \u0111\u1ed5i qu\u1ef9 \u0111\u1ea1o c\u1ee7a khu\u1ef7u tay \u0111\u1ec3 \u0111i s\u00e1t h\u01a1n d\u1ecdc theo th\u00e2n ng\u01b0\u1eddi, v\u00e0 nhi\u1ec1u ng\u01b0\u1eddi t\u1eadp c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 vai th\u1ea5y \u0111\u00e2y l\u00e0 g\u00f3c \u0111\u1ea9y tho\u1ea3i m\u00e1i nh\u1ea5t m\u00e0 h\u1ecd t\u1eebng tr\u1ea3i nghi\u1ec7m, m\u1ed9t th\u1eed nghi\u1ec7m \u0111\u00e1ng gi\u00e1 tr\u01b0\u1edbc khi t\u1eeb b\u1ecf b\u00e0i t\u1eadp \u0111\u1ea9y v\u00ec c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu, m\u1eb7c d\u00f9 c\u01a1n \u0111au k\u00e9o d\u00e0i qua c\u00e1c bi\u1ebfn th\u1ec3 kh\u00e1c nhau c\u1ea7n \u0111\u01b0\u1ee3c b\u00e1c s\u0129 chuy\u00ean khoa ch\u1ea9n \u0111o\u00e1n, ch\u1ee9 kh\u00f4ng ph\u1ea3i blog. B\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 m\u1ed9t tay bi\u1ebfn \u0111\u1ed9ng t\u00e1c n\u00e0y th\u00e0nh b\u00e0i t\u1eadp cho th\u00e2n tr\u00ean kh\u00f4ng k\u00e9m g\u00ec b\u00e0i t\u1eadp cho ng\u1ef1c, v\u00ec b\u00ean tay mang t\u1ea1 s\u1ebd bu\u1ed9c c\u00e1c c\u01a1 xi\u00ean ph\u1ea3i ch\u1ed1ng l\u1ea1i s\u1ef1 xoay ng\u01b0\u1eddi trong su\u1ed1t hi\u1ec7p t\u1eadp; h\u00e3y gi\u1ea3m m\u1ed9t n\u1eeda m\u1ee9c t\u1ea1 b\u1ea1n d\u1ef1 \u0111\u1ecbnh n\u00e2ng v\u00e0 d\u00f9ng tay c\u00f2n l\u1ea1i n\u1eafm nh\u1eb9 v\u00e0o \u0111\u1ec7m gh\u1ebf khi l\u00e0m quen v\u1edbi \u0111\u1ed9ng t\u00e1c n\u00e0y. C\u00e1c bi\u1ebfn th\u1ec3 nh\u1ecbp \u0111\u1ed9 ch\u1eadm v\u00e0 t\u1ea1m d\u1eebng \u2014 h\u1ea1 t\u1ea1 trong ba gi\u00e2y, gi\u1eef nguy\u00ean t\u1ea1i ng\u1ef1c trong m\u1ed9t gi\u00e2y \u2014 \u00e1p d\u1ee5ng ti\u00eau chu\u1ea9n nghi\u00eam ng\u1eb7t c\u1ee7a \u0111\u1ed9ng t\u00e1c t\u1ea1m d\u1eebng trong thi \u0111\u1ea5u v\u00e0 l\u00e0 ph\u01b0\u01a1ng ph\u00e1p n\u00e2ng c\u1ea5p hi\u1ec7u qu\u1ea3 nh\u1ea5t khi kh\u00f4ng c\u00f3 t\u1ea1 \u0111\u01a1n n\u1eb7ng h\u01a1n, khi\u1ebfn ch\u00fang tr\u1edf th\u00e0nh b\u00e0i t\u1eadp kh\u00f4ng th\u1ec3 thi\u1ebfu trong ph\u00f2ng t\u1eadp t\u1ea1i nh\u00e0, m\u1ed9t b\u1ed1i c\u1ea3nh m\u00e0 H\u01b0\u1edbng d\u1eabn t\u1eadp gym t\u1ea1i nh\u00e0 v\u1edbi t\u1ea1 t\u1ef1 do<\/a> S\u1eafp x\u1ebfp c\u00e1c b\u00e0i t\u1eadp v\u00e0 thi\u1ebft b\u1ecb m\u1ed9t c\u00e1ch linh ho\u1ea1t. H\u00e3y lu\u00e2n phi\u00ean c\u00e1c bi\u1ebfn th\u1ec3 gi\u1eefa c\u00e1c kh\u1ed1i t\u1eadp luy\u1ec7n thay v\u00ec d\u1ed3n t\u1ea5t c\u1ea3 v\u00e0o m\u1ed9t bu\u1ed5i t\u1eadp; m\u1ed7i b\u00e0i t\u1eadp \u0111\u1ec1u nh\u1eb1m m\u1ee5c \u0111\u00edch t\u00e1c \u0111\u1ed9ng c\u00f3 ch\u1ee7 \u0111\u00edch v\u00e0o m\u1ed9t nh\u00f3m c\u01a1 c\u1ee5 th\u1ec3, v\u00e0 m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n c\u1ed1 g\u1eafng nh\u1ea5n m\u1ea1nh v\u00e0o m\u1ecdi th\u1ee9 th\u00ec th\u1ef1c ch\u1ea5t l\u1ea1i kh\u00f4ng nh\u1ea5n m\u1ea1nh v\u00e0o \u0111i\u1ec1u g\u00ec c\u1ea3.<\/p>\n\n\n\n

S\u1ed1 hi\u1ec7p, s\u1ed1 l\u1ea7n l\u1eb7p v\u00e0 l\u1ed9 tr\u00ecnh t\u1eadp luy\u1ec7n<\/h3>\n\n\n\n

Vi\u1ec7c l\u1eadp ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n \u0111\u01a1n gi\u1ea3n h\u01a1n so v\u1edbi nh\u1eefng g\u00ec \u0111\u01b0\u1ee3c m\u00f4 t\u1ea3 tr\u00ean m\u1ea1ng: ch\u1ecdn m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p ph\u00f9 h\u1ee3p v\u1edbi m\u1ee5c ti\u00eau, t\u0103ng d\u1ea7n m\u1ee9c t\u1ea1 ho\u1eb7c s\u1ed1 l\u1ea7n l\u1eb7p, v\u00e0 \u0111\u1ec3 s\u1ed5 ghi ch\u00e9p t\u1eadp luy\u1ec7n l\u00e0m th\u01b0\u1edbc \u0111o. \u0110\u1ec3 r\u00e8n luy\u1ec7n k\u1ef9 thu\u1eadt, ba \u0111\u1ebfn b\u1ed1n hi\u1ec7p, m\u1ed7i hi\u1ec7p t\u1eeb t\u00e1m \u0111\u1ebfn m\u01b0\u1eddi hai l\u1ea7n l\u1eb7p v\u1edbi m\u1ee9c t\u1ea1 sao cho c\u00f2n d\u01b0 hai ho\u1eb7c ba l\u1ea7n l\u1eb7p s\u1ebd gi\u00fap x\u00e2y d\u1ef1ng k\u1ef9 thu\u1eadt v\u1edbi kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n \u0111\u1ee7 \u0111\u1ec3 luy\u1ec7n t\u1eadp v\u00e0 bi\u00ean \u0111\u1ed9 an to\u00e0n \u0111\u1ee7 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1ch. \u0110\u1ec3 t\u1eadp trung v\u00e0o s\u1ee9c m\u1ea1nh, th\u1ef1c hi\u1ec7n 4 \u0111\u1ebfn 6 hi\u1ec7p, m\u1ed7i hi\u1ec7p 3 \u0111\u1ebfn 6 l\u1ea7n l\u1eb7p v\u1edbi th\u1eddi gian ngh\u1ec9 d\u00e0i h\u01a1n; \u0111\u1ec3 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp, s\u1eed d\u1ee5ng t\u1ea3i tr\u1ecdng v\u1eeba ph\u1ea3i trong ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng \u0111\u1ea7y \u0111\u1ee7 \u2013 \u0111\u00e2y ch\u00ednh l\u00e0 n\u01a1i v\u1ecb tr\u00ed k\u00e9o gi\u00e3n s\u00e2u m\u00e0 t\u1ea1 \u0111\u01a1n cho ph\u00e9p, c\u00f9ng v\u1edbi kh\u1ea3 n\u0103ng di chuy\u1ec3n t\u1ef1 do c\u1ee7a x\u01b0\u01a1ng b\u1ea3 vai m\u00e0 Keynimax h\u1ed7 tr\u1ee3, ph\u00e1t huy hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a. Nguy\u00ean t\u1eafc xuy\u00ean su\u1ed1t t\u1ea5t c\u1ea3 c\u00e1c ph\u01b0\u01a1ng ph\u00e1p l\u00e0 t\u1ea3i tr\u1ecdng t\u0103ng d\u1ea7n<\/a>: C\u01a1 b\u1eafp s\u1ebd th\u00edch nghi v\u1edbi m\u1ee9c \u0111\u1ed9 \u0111\u00f2i h\u1ecfi ng\u00e0y c\u00e0ng t\u0103ng theo th\u1eddi gian, v\u00e0 khi t\u1eadp v\u1edbi t\u1ea1 \u0111\u01a1n theo c\u00e1c m\u1ee9c t\u0103ng c\u1ed1 \u0111\u1ecbnh, vi\u1ec7c ti\u1ebfn b\u1ed9 th\u01b0\u1eddng c\u00f3 ngh\u0129a l\u00e0 th\u00eam m\u1ed9t l\u1ea7n l\u1eb7p m\u1ed7i bu\u1ed5i t\u1eadp cho \u0111\u1ebfn khi \u0111\u1ee7 \u0111i\u1ec1u ki\u1ec7n n\u00e2ng l\u00ean c\u1eb7p t\u1ea1 ti\u1ebfp theo, ho\u1eb7c gi\u1ea3m nh\u1ecbp \u0111\u1ed9 \u1edf c\u00f9ng m\u1ee9c t\u1ea3i. T\u1ea7n su\u1ea5t t\u1eadp \u0111\u1ea9y ng\u1ef1c hai l\u1ea7n m\u1ed7i tu\u1ea7n ph\u00f9 h\u1ee3p v\u1edbi h\u1ea7u h\u1ebft ng\u01b0\u1eddi t\u1eadp \u1edf tr\u00ecnh \u0111\u1ed9 trung c\u1ea5p, v\u1edbi \u00edt nh\u1ea5t m\u1ed9t ng\u00e0y ngh\u1ec9 gi\u1eefa c\u00e1c bu\u1ed5i t\u1eadp. B\u1ea1n n\u00ean bi\u1ebft c\u00e1ch th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y theo phi\u00ean b\u1ea3n nghi\u00eam ng\u1eb7t nh\u1ea5t ngay c\u1ea3 khi b\u1ea1n kh\u00f4ng bao gi\u1edd tham gia thi \u0111\u1ea5u: b\u00e0i t\u1eadp \u0111\u1ea9y ng\u1ef1c thi \u0111\u1ea5u \u0111\u01b0\u1ee3c quy \u0111\u1ecbnh trong S\u1ed5 tay Quy t\u1eafc K\u1ef9 thu\u1eadt c\u1ee7a IPF<\/a> Y\u00eau c\u1ea7u thanh t\u1ea1 ph\u1ea3i gi\u1eef nguy\u00ean v\u1ecb tr\u00ed tr\u00ean ng\u1ef1c tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y, \u0111\u1ed3ng th\u1eddi \u0111\u1ea7u, vai v\u00e0 m\u00f4ng ph\u1ea3i ti\u1ebfp x\u00fac v\u1edbi b\u0103ng gh\u1ebf trong su\u1ed1t qu\u00e1 tr\u00ecnh th\u1ef1c hi\u1ec7n; v\u00e0 vi\u1ec7c tu\u00e2n th\u1ee7 nghi\u00eam ng\u1eb7t c\u00e1c nguy\u00ean t\u1eafc n\u00e0y \u2014 bao g\u1ed3m c\u00e1c l\u1ea7n l\u1eb7p c\u00f3 t\u1ea1m d\u1eebng, kh\u00f4ng ch\u1ea1m xu\u1ed1ng b\u0103ng gh\u1ebf theo ki\u1ec3u n\u1ea3y l\u00ean, c\u00e1c \u0111i\u1ec3m ti\u1ebfp x\u00fac kh\u00f4ng bao gi\u1edd r\u1eddi kh\u1ecfi b\u0103ng gh\u1ebf \u2014 ch\u00ednh l\u00e0 b\u1ea3o \u0111\u1ea3m cho k\u1ef9 thu\u1eadt an to\u00e0n khi th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e2ng t\u1ea1 v\u1edbi b\u1ea5t k\u1ef3 d\u1ee5ng c\u1ee5 n\u00e0o.<\/p>\n\n\n\n

An to\u00e0n, nh\u1eefng sai l\u1ea7m th\u01b0\u1eddng g\u1eb7p v\u00e0 gi\u1ea3i ph\u00e1p thay th\u1ebf b\u1eb1ng m\u00e1y m\u00f3c<\/h2>\n\n\n\n

Tr\u01b0\u1edbc h\u1ebft, h\u00e3y th\u1eb3ng th\u1eafn v\u1ec1 r\u1ee7i ro: \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y t\u1ea1 l\u00e0 m\u1ed9t trong nh\u1eefng ho\u1ea1t \u0111\u1ed9ng an to\u00e0n h\u01a1n khi s\u1eed d\u1ee5ng v\u1eadt n\u1eb7ng, nh\u01b0ng kh\u00f4ng ph\u1ea3i l\u00e0 ho\u00e0n to\u00e0n kh\u00f4ng c\u00f3 r\u1ee7i ro. C\u00e1c ch\u1ea5n th\u01b0\u01a1ng th\u01b0\u1eddng g\u1eb7p l\u00e0 k\u00edch th\u00edch v\u00f9ng vai tr\u01b0\u1edbc do c\u01a1 ch\u1ebf v\u1eadn \u0111\u1ed9ng c\u1ee7a x\u01b0\u01a1ng b\u1ea3 vai b\u1ecb h\u1ea1n ch\u1ebf v\u00e0 g\u1eafng s\u1ee9c qu\u00e1 m\u1ee9c m\u00e3n t\u00ednh, c\u0103ng c\u01a1 c\u1ed5 tay do n\u1eafm t\u1ea1 ng\u01b0\u1ee3c, v\u00e0 c\u00e1c s\u1ef1 c\u1ed1 c\u1ea5p t\u00ednh h\u1ea7u nh\u01b0 lu\u00f4n li\u00ean quan \u0111\u1ebfn \u0111\u1ed9ng t\u00e1c b\u1eaft \u0111\u1ea7u, k\u1ebft th\u00fac ho\u1eb7c t\u1ea3i tr\u1ecdng do t\u1ef1 m\u00e3n ch\u1ee9 kh\u00f4ng ph\u1ea3i \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y t\u1ea1 b\u1ea3n th\u00e2n, \u0111\u00f3 l\u00e0 l\u00fd do t\u1ea1i sao h\u01b0\u1edbng d\u1eabn n\u00e0y d\u00e0nh to\u00e0n b\u1ed9 c\u00e1c ph\u1ea7n \u0111\u1ec3 n\u00f3i v\u1ec1 nh\u1eefng ph\u1ea7n m\u00e0 c\u00e1c h\u01b0\u1edbng d\u1eabn kh\u00e1c b\u1ecf qua. C\u00e1c bi\u1ec7n ph\u00e1p gi\u1ea3m thi\u1ec3u r\u1ee7i ro c\u0169ng kh\u00f4ng m\u1ea5y h\u1ea5p d\u1eabn: kh\u1edfi \u0111\u1ed9ng v\u1edbi c\u00e1c hi\u1ec7p t\u1ea1 nh\u1eb9 h\u01a1n, t\u0103ng t\u1ea3i theo t\u1ed1c \u0111\u1ed9 m\u00e0 s\u1ed5 t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n cho ph\u00e9p thay v\u00ec theo t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n, tu\u00e2n th\u1ee7 quy t\u1eafc \u201cl\u1eb7p l\u1ea1i d\u1ef1 tr\u1eef\u201d khi t\u1eadp m\u1ed9t m\u00ecnh, v\u00e0 ki\u1ec3m tra b\u0103ng gh\u1ebf t\u1eadp theo l\u1ecbch tr\u00ecnh \u0111\u1ecbnh k\u1ef3. \u0110\u1ed1i v\u1edbi m\u1ed9t s\u1ed1 v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 trong m\u1ed9t s\u1ed1 ho\u00e0n c\u1ea3nh, gi\u1ea3i ph\u00e1p ph\u00f9 h\u1ee3p nh\u1ea5t ch\u00ednh l\u00e0 m\u00e1y t\u1eadp, v\u00e0 vi\u1ec7c n\u00f3i r\u00f5 \u0111i\u1ec1u n\u00e0y l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a vi\u1ec7c b\u00e1n thi\u1ebft b\u1ecb m\u1ed9t c\u00e1ch trung th\u1ef1c: tr\u1ea1m t\u1eadp c\u00f3 h\u01b0\u1edbng d\u1eabn ph\u00f9 h\u1ee3p cho c\u00e1c b\u00e0i t\u1eadp t\u1ed1i \u0111a khi t\u1eadp m\u1ed9t m\u00ecnh, giai \u0111o\u1ea1n ph\u1ee5c h\u1ed3i, v\u00e0 ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u01b0a t\u1ef1 tin v\u1edbi c\u00e1c b\u00e0i t\u1eadp t\u1ef1 do. C\u1ee7a ch\u00fang t\u00f4i IsoMotion Press<\/a> \u0110\u00e2y l\u00e0 phi\u00ean b\u1ea3n c\u1ee7a ch\u00fang t\u00f4i cho gi\u1ea3i ph\u00e1p \u0111\u00f3: m\u1ed9t m\u00e1y t\u1eadp \u00e9p hai b\u00ean c\u00e2n b\u1eb1ng, s\u1eed d\u1ee5ng t\u1ea1 \u0111\u0129a v\u1edbi hai c\u00e1nh tay \u0111\u1ed9c l\u1eadp, m\u1ed7i b\u00ean ch\u1ecbu t\u1ea3i t\u1ed1i \u0111a 100 kilogram; qu\u1ef9 \u0111\u1ea1o h\u1ed9i t\u1ee5 c\u1ee7a m\u00e1y m\u00f4 ph\u1ecfng c\u01a1 ch\u1ebf \u00e9p t\u1ef1 nhi\u00ean, trong khi khung m\u00e1y \u2013 ch\u1ee9 kh\u00f4ng ph\u1ea3i nh\u00f3m c\u01a1 vai \u2013 \u0111\u1ea3m b\u1ea3o s\u1ef1 \u1ed5n \u0111\u1ecbnh; n\u00f3 r\u00e8n luy\u1ec7n t\u1eebng b\u00ean m\u1ed9t c\u00e1ch \u0111\u1ed9c l\u1eadp gi\u1ed1ng nh\u01b0 t\u1ea1 \u0111\u01a1n, nh\u01b0ng v\u1eabn \u0111\u1ea3m b\u1ea3o \u0111\u1ed9 ch\u00ednh x\u00e1c c\u1ee7a m\u00e1y t\u1eadp. B\u1ea3ng d\u01b0\u1edbi \u0111\u00e2y t\u1ed5ng h\u1ee3p nh\u1eefng sai l\u1ea7m ch\u00fang t\u00f4i th\u01b0\u1eddng th\u1ea5y nh\u1ea5t trong su\u1ed1t b\u1ed1n th\u1eadp k\u1ef7 quan s\u00e1t t\u1ea1i c\u00e1c ph\u00f2ng t\u1eadp, k\u00e8m theo c\u00e1ch kh\u1eafc ph\u1ee5c cho t\u1eebng tr\u01b0\u1eddng h\u1ee3p.<\/p>\n\n\n\n

Nh\u1eefng sai l\u1ea7m th\u01b0\u1eddng g\u1eb7p<\/strong><\/td>Chi ph\u00ed l\u00e0 bao nhi\u00eau<\/strong><\/td>S\u1ef1 \u0111i\u1ec1u ch\u1ec9nh<\/strong><\/td><\/tr>
Ch\u00e2n \u0111ang nh\u1ea3y m\u00faa ho\u1eb7c \u0111\u1eb7t tr\u00ean khung gh\u1ebf d\u00e0i<\/td>M\u1ea5t l\u1ef1c truy\u1ec1n \u0111\u1ed9ng t\u1eeb ch\u00e2n; c\u01a1 s\u1edf kh\u00f4ng \u1ed5n \u0111\u1ecbnh khi ch\u1ecbu t\u1ea3i<\/td>\u0110\u1eb7t to\u00e0n b\u1ed9 b\u00e0n ch\u00e2n xu\u1ed1ng, ngay d\u01b0\u1edbi ho\u1eb7c h\u01a1i ph\u00eda sau \u0111\u1ea7u g\u1ed1i<\/td><\/tr>
C\u00e1c khu\u1ef7u tay m\u1edf r\u1ed9ng ra th\u00e0nh g\u00f3c 90 \u0111\u1ed9<\/td>\u00c1p l\u1ef1c t\u1eadp trung \u1edf v\u00f9ng vai tr\u01b0\u1edbc<\/td>Gi\u1eef khu\u1ef7u tay \u1edf g\u00f3c 45-70 \u0111\u1ed9 so v\u1edbi th\u00e2n ng\u01b0\u1eddi<\/td><\/tr>
C\u1ed5 tay b\u1ecb u\u1ed1n cong v\u1ec1 ph\u00eda sau do s\u1ee9c n\u1eb7ng<\/td>Ch\u1ea5n th\u01b0\u01a1ng c\u1ed5 tay; l\u1ef1c b\u1ecb r\u00f2 r\u1ec9 ra ph\u00eda sau c\u1eb3ng tay<\/td>\u0110\u1eb7t tay c\u1ea7m l\u00ean c\u1eb3ng tay, c\u1ed5 tay \u1edf t\u01b0 th\u1ebf trung t\u00ednh, n\u1eafm ch\u1eb7t<\/td><\/tr>
\u0110\u1eadp d\u1ee5ng c\u1ee5 v\u00e0o ng\u1ef1c<\/td>\u0110\u1ed9ng l\u01b0\u1ee3ng thay th\u1ebf s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp; nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng x\u01b0\u01a1ng s\u01b0\u1eddn v\u00e0 vai<\/td>H\u1ea1 xu\u1ed1ng trong v\u00f2ng hai \u0111\u1ebfn ba gi\u00e2y; d\u1eebng l\u1ea1i m\u1ed9t l\u00e1t; t\u0103ng t\u1ed1c l\u00ean<\/td><\/tr>
Ti\u1ebfng t\u1ea1 \u0111\u01a1n va v\u00e0o nhau khi kh\u00f3a kh\u1edbp<\/td>G\u00e2y ra \u1ee9ng su\u1ea5t; l\u00e0m n\u1ee9t \u0111\u1ea7u v\u00e0 l\u1edbp ph\u1ee7<\/td>K\u1ebft th\u00fac \u1edf kho\u1ea3ng c\u00e1ch g\u1ea7n, kh\u00f4ng ch\u1ea1m v\u00e0o nhau; kh\u00f3a ho\u00e0n to\u00e0n m\u1ed9t c\u00e1ch nh\u1eb9 nh\u00e0ng<\/td><\/tr>
Th\u1ea3 t\u1ea1 \u0111\u01a1n ra ph\u00eda ngo\u00e0i t\u1eeb v\u1ecb tr\u00ed d\u01b0\u1edbi c\u00f9ng<\/td>L\u1ed1i ra g\u00e2y nguy hi\u1ec3m cho vai; g\u00e2y nguy hi\u1ec3m cho h\u00e0ng x\u00f3m v\u00e0 c\u00e1c t\u1ea7ng l\u00e2n c\u1eadn<\/td>\u0110\u1eb7t \u0111\u1ea7u g\u1ed1i l\u00ean t\u1ea1, nghi\u00eang ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u0111\u1ec3 ng\u1ed3i xu\u1ed1ng<\/td><\/tr>
C\u00e1c c\u1eb7p tr\u1ecdng l\u01b0\u1ee3ng kh\u00f4ng kh\u1edbp ho\u1eb7c b\u1ecb \u0111\u1ecdc sai<\/td>T\u1ea3i tr\u1ecdng kh\u00f4ng \u0111\u1ed1i x\u1ee9ng; dao \u0111\u1ed9ng v\u00e0 bi\u1ebfn d\u1ea1ng<\/td>H\u00e3y ki\u1ec3m tra c\u00e1c d\u1ea5u hi\u1ec7u tr\u01b0\u1edbc khi n\u1eb1m ng\u1eeda; ch\u1eef Braille c\u1ea3m \u1ee9ng s\u1ebd gi\u00fap \u00edch<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Danh s\u00e1ch \u0111\u1ea7y \u0111\u1ee7 c\u00e1c ngu\u1ed3n \u0111\u01b0\u1ee3c tr\u00edch d\u1eabn trong h\u01b0\u1edbng d\u1eabn n\u00e0y: c\u00e1c t\u00e0i li\u1ec7u tham kh\u1ea3o chung v\u1ec1 b\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 tr\u00ean gh\u1ebf, c\u01a1 ng\u1ef1c l\u1edbn v\u00e0 nguy\u00ean t\u1eafc t\u0103ng t\u1ea3i d\u1ea7n \u0111\u01b0\u1ee3c li\u00ean k\u1ebft \u1edf tr\u00ean; S\u00e1ch Quy t\u1eafc K\u1ef9 thu\u1eadt n\u0103m 2026 c\u1ee7a Li\u00ean \u0111o\u00e0n C\u1eed t\u1ea1 Qu\u1ed1c t\u1ebf (IPF), v\u1ec1 ti\u00eau chu\u1ea9n thi \u0111\u1ea5u c\u1ee7a b\u00e0i t\u1eadp n\u00e0y; v\u00e0 Ti\u00eau chu\u1ea9n ISO 20957-1 c\u1ee7a T\u1ed5 ch\u1ee9c Ti\u00eau chu\u1ea9n h\u00f3a Qu\u1ed1c t\u1ebf (ISO), Thi\u1ebft b\u1ecb t\u1eadp luy\u1ec7n c\u1ed1 \u0111\u1ecbnh, Ph\u1ea7n 1: Y\u00eau c\u1ea7u an to\u00e0n chung v\u00e0 ph\u01b0\u01a1ng ph\u00e1p th\u1eed nghi\u1ec7m, v\u1ec1 ti\u00eau chu\u1ea9n an to\u00e0n c\u01a1 b\u1ea3n cho thi\u1ebft b\u1ecb. Th\u00f4ng s\u1ed1 t\u1ea3i tr\u1ecdng, k\u00edch th\u01b0\u1edbc s\u1ea3n ph\u1ea9m v\u00e0 c\u00e1c t\u00ednh n\u0103ng thi\u1ebft k\u1ebf c\u1ee7a Gh\u1ebf t\u1eadp Keynimax, T\u1ea1 l\u1ee5c gi\u00e1c cao su c\u00f3 ch\u1eef n\u1ed5i Braille v\u00e0 M\u00e1y \u00e9p IsoMotion \u0111\u01b0\u1ee3c n\u00eau d\u1ef1a tr\u00ean c\u00e1c th\u00f4ng s\u1ed1 k\u1ef9 thu\u1eadt do ch\u00ednh ch\u00fang t\u00f4i c\u00f4ng b\u1ed1 v\u1edbi t\u01b0 c\u00e1ch l\u00e0 nh\u00e0 s\u1ea3n xu\u1ea5t; c\u00e1c khuy\u1ebfn ngh\u1ecb hu\u1ea5n luy\u1ec7n kh\u00f4ng c\u00f3 ngu\u1ed3n tr\u00edch d\u1eabn ph\u1ea3n \u00e1nh th\u1ef1c ti\u1ec5n h\u1ed7 tr\u1ee3 c\u00e1c c\u01a1 s\u1edf th\u01b0\u01a1ng m\u1ea1i c\u1ee7a ch\u00fang t\u00f4i k\u1ec3 t\u1eeb n\u0103m 1982, ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 h\u01b0\u1edbng d\u1eabn l\u00e2m s\u00e0ng; ng\u01b0\u1eddi t\u1eadp c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 vai n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a chuy\u00ean gia c\u00f3 tr\u00ecnh \u0111\u1ed9 tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp \u00e9p.<\/p>\n\n\n\n

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

B\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 tr\u00ean gh\u1ebf t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn nh\u1eefng nh\u00f3m c\u01a1 n\u00e0o?<\/h3>\n\n\n\n

B\u00e0i t\u1eadp n\u00e0y ch\u1ee7 y\u1ebfu t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u01a1 ng\u1ef1c l\u1edbn (pectoralis major) \u2013 c\u01a1 ch\u00ednh c\u1ee7a v\u00f9ng ng\u1ef1c \u2013 c\u00f9ng v\u1edbi c\u01a1 delta tr\u01b0\u1edbc \u1edf ph\u00eda tr\u01b0\u1edbc vai v\u00e0 c\u01a1 tam \u0111\u1ea7u \u1edf ph\u00eda sau c\u00e1nh tay. C\u00e1c c\u01a1 \u1ed5n \u0111\u1ecbnh xung quanh x\u01b0\u01a1ng b\u1ea3 vai, nh\u00f3m c\u01a1 xoay vai v\u00e0 th\u00e2n tr\u00ean c\u0169ng ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh, \u0111\u1eb7c bi\u1ec7t khi t\u1eadp v\u1edbi t\u1ea1 \u0111\u01a1n. C\u00e1c t\u01b0 th\u1ebf nghi\u00eang gi\u00fap chuy\u1ec3n ph\u1ea7n l\u1edbn t\u1ea3i tr\u1ecdng sang v\u00f9ng ng\u1ef1c tr\u00ean v\u00e0 vai.<\/p>\n\n\n\n

L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp \u00e9p ng\u1ef1c v\u1edbi t\u1ea1 \u0111\u01a1n d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u?<\/h3>\n\n\n\n

Ng\u1ed3i v\u1edbi hai qu\u1ea3 t\u1ea1 \u0111\u1eb7t tr\u00ean \u0111\u00f9i, ng\u1ea3 ng\u01b0\u1eddi ra sau \u0111\u1ed3ng th\u1eddi co t\u1eebng \u0111\u1ea7u g\u1ed1i l\u00ean \u0111\u1ec3 \u0111\u01b0a t\u1ea1 l\u00ean ngang vai, v\u00e0 \u0111\u1ea3m b\u1ea3o c\u00f3 n\u0103m \u0111i\u1ec3m ti\u1ebfp x\u00fac: b\u00e0n ch\u00e2n, h\u00f4ng, l\u01b0ng tr\u00ean v\u00e0 \u0111\u1ea7u. H\u1ea1 t\u1ea1 xu\u1ed1ng ngang ng\u1ef1c v\u1edbi khu\u1ef7u tay t\u1ea1o g\u00f3c kho\u1ea3ng 45 \u0111\u1ebfn 70 \u0111\u1ed9 so v\u1edbi c\u01a1 th\u1ec3, \u0111\u1ea9y l\u00ean v\u00e0 h\u01a1i v\u00e0o trong, sau \u0111\u00f3 k\u1ebft th\u00fac \u0111\u1ed9ng t\u00e1c ng\u1ed3i b\u1eb1ng c\u00e1ch \u0111\u01b0a \u0111\u1ea7u g\u1ed1i ch\u1ea1m v\u00e0o t\u1ea1 v\u00e0 nghi\u00eang ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/p>\n\n\n\n

Khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y t\u1ea1 \u0111\u01a1n, c\u1ea7n h\u1ea1 t\u1ea1 xu\u1ed1ng \u0111\u1ebfn m\u1ee9c n\u00e0o?<\/h3>\n\n\n\n

H\u1ea1 t\u1ea1 xu\u1ed1ng cho \u0111\u1ebfn khi tay c\u1ea7m ngang ng\u1ef1c ho\u1eb7c th\u1ea5p h\u01a1n m\u1ed9t ch\u00fat, v\u1edbi \u0111\u1ed9 s\u00e2u t\u1ed1i \u0111a m\u00e0 vai b\u1ea1n c\u00f3 th\u1ec3 ch\u1ecbu \u0111\u01b0\u1ee3c m\u1ed9t c\u00e1ch tho\u1ea3i m\u00e1i trong khi v\u1eabn duy tr\u00ec s\u1ee9c c\u0103ng tr\u00ean c\u01a1 b\u1eafp. T\u1ea1 \u0111\u01a1n cho ph\u00e9p ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng d\u00e0i h\u01a1n so v\u1edbi thanh t\u1ea1, \u0111\u00e2y l\u00e0 l\u1ee3i th\u1ebf cho s\u1ef1 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp, ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 y\u00eau c\u1ea7u b\u1eaft bu\u1ed9c ph\u1ea3i h\u1ea1 t\u1ea1 xu\u1ed1ng s\u00e2u nh\u1ea5t c\u00f3 th\u1ec3. N\u1ebfu \u1edf v\u1ecb tr\u00ed th\u1ea5p nh\u1ea5t b\u1ea1n c\u1ea3m th\u1ea5y b\u1ecb k\u1eb9p, h\u00e3y thu h\u1eb9p ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng m\u1ed9t ch\u00fat ho\u1eb7c th\u1eed c\u00e1ch c\u1ea7m t\u1ea1 trung t\u00ednh tr\u01b0\u1edbc khi t\u0103ng m\u1ee9c t\u1ea1.<\/p>\n\n\n\n

G\u00f3c nghi\u00eang c\u1ee7a gh\u1ebf t\u1eadp n\u00ean l\u00e0 bao nhi\u00eau khi th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 \u0111\u01a1n tr\u00ean gh\u1ebf nghi\u00eang?<\/h3>\n\n\n\n

\u0110\u1ed1i v\u1edbi c\u00e1c b\u00e0i t\u1eadp t\u1eadp trung v\u00e0o c\u01a1 ng\u1ef1c, g\u00f3c nghi\u00eang n\u00ean n\u1eb1m trong kho\u1ea3ng t\u1eeb 15 \u0111\u1ebfn 45 \u0111\u1ed9. C\u00e1c g\u00f3c nghi\u00eang nh\u1ecf h\u01a1n trong kho\u1ea3ng n\u00e0y s\u1ebd gi\u00fap t\u1eadp trung t\u1ea3i tr\u1ecdng nhi\u1ec1u h\u01a1n v\u00e0o c\u01a1 ng\u1ef1c; c\u00e1c g\u00f3c nghi\u00eang l\u1edbn h\u01a1n s\u1ebd chuy\u1ec3n d\u1ea7n t\u1ea3i tr\u1ecdng sang c\u01a1 vai, v\u00e0 khi v\u01b0\u1ee3t qu\u00e1 kho\u1ea3ng 60 \u0111\u1ed9, \u0111\u1ed9ng t\u00e1c s\u1ebd chuy\u1ec3n th\u00e0nh b\u00e0i t\u1eadp \u0111\u1ea9y vai ng\u1ed3i. H\u00e3y \u0111i\u1ec1u ch\u1ec9nh g\u00f3c nghi\u00eang tr\u01b0\u1edbc khi c\u1ea7m t\u1ea1 \u0111\u01a1n v\u00e0 \u0111\u1ea3m b\u1ea3o ch\u1ed1t kh\u00f3a \u0111\u00e3 \u0111\u01b0\u1ee3c kh\u00f3a ch\u1eb7t m\u1ed7i l\u1ea7n th\u1ef1c hi\u1ec7n.<\/p>\n\n\n\n

B\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 \u0111\u01a1n c\u00f3 hi\u1ec7u qu\u1ea3 b\u1eb1ng b\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 \u0111\u00f2n tr\u00ean gh\u1ebf kh\u00f4ng?<\/h3>\n\n\n\n

\u0110\u00fang v\u1eady, \u0111\u1ec3 ph\u00e1t tri\u1ec3n c\u01a1 ng\u1ef1c, vai v\u00e0 c\u01a1 tam \u0111\u1ea7u, ph\u01b0\u01a1ng ph\u00e1p n\u00e0y t\u01b0\u01a1ng \u0111\u1ed1i hi\u1ec7u qu\u1ea3 v\u00e0 c\u00f2n mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch m\u00e0 thanh t\u1ea1 kh\u00f4ng c\u00f3: m\u1ed7i b\u00ean \u0111\u01b0\u1ee3c t\u1eadp luy\u1ec7n \u0111\u1ed9c l\u1eadp, gi\u00fap ph\u00e1t hi\u1ec7n s\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng, \u0111\u1ed3ng th\u1eddi bi\u00ean \u0111\u1ed9 chuy\u1ec3n \u0111\u1ed9ng c\u0169ng r\u1ed9ng h\u01a1n. Thanh t\u1ea1 cho ph\u00e9p n\u00e2ng t\u1ea3i tr\u1ecdng tuy\u1ec7t \u0111\u1ed1i n\u1eb7ng h\u01a1n v\u00e0 d\u1ec5 d\u00e0ng t\u0103ng m\u1ee9c t\u1ea3i h\u01a1n. H\u1ea7u h\u1ebft c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n to\u00e0n di\u1ec7n \u0111\u1ec1u s\u1eed d\u1ee5ng c\u1ea3 hai lo\u1ea1i t\u1ea1 theo th\u1eddi gian; \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi t\u1eadp m\u1ed9t m\u00ecnh m\u00e0 kh\u00f4ng c\u00f3 ng\u01b0\u1eddi h\u1ed7 tr\u1ee3, t\u1ea1 \u0111\u01a1n th\u01b0\u1eddng l\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c t\u1ebf h\u01a1n.<\/p>\n\n\n\n

\u0110i\u1ec3m ch\u00ednh c\u1ea7n l\u01b0u \u00fd: H\u00e3y \u0111\u0103ng t\u1ea3i tr\u00ean m\u1ed9t n\u1ec1n t\u1ea3ng m\u00e0 b\u1ea1n tin t\u01b0\u1edfng<\/h2>\n\n\n\n

M\u1ed9t b\u00e0i t\u1eadp \u0111\u1ea9y t\u1ea1 hi\u1ec7u qu\u1ea3 \u0111\u01b0\u1ee3c x\u00e2y d\u1ef1ng theo tr\u00ecnh t\u1ef1: b\u1ee5c t\u1eadp \u0111\u00e3 \u0111\u01b0\u1ee3c ki\u1ec3m ch\u1ee9ng, n\u0103m \u0111i\u1ec3m ti\u1ebfp x\u00fac, qu\u1ef9 \u0111\u1ea1o \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t v\u00e0 l\u1ed9 tr\u00ecnh t\u1eadp luy\u1ec7n c\u00f3 c\u01a1 s\u1edf l\u00fd lu\u1eadn r\u00f5 r\u00e0ng. B\u00e0i t\u1eadp n\u00e0y t\u00e1c \u0111\u1ed9ng g\u1ea7n nh\u01b0 to\u00e0n b\u1ed9 c\u01a1 b\u1eafp t\u1eeb v\u00f9ng x\u01b0\u01a1ng s\u01b0\u1eddn tr\u1edf l\u00ean v\u00e0 nhi\u1ec1u nh\u00f3m c\u01a1 ph\u00eda d\u01b0\u1edbi, c\u00f9ng v\u1edbi c\u00e1c bi\u1ebfn th\u1ec3 c\u00f3 g\u00f3c \u0111i\u1ec1u ch\u1ec9nh - ngang, nghi\u00eang, c\u1ea7m trung t\u00ednh, m\u1ed9t tay - bao qu\u00e1t h\u1ea7u h\u1ebft c\u00e1c m\u1ee5c ti\u00eau \u0111\u1ea9y m\u00e0 m\u1ed9t v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 th\u1ec3 \u0111\u1eb7t ra. B\u1eaft \u0111\u1ea7u v\u00e0 k\u1ebft th\u00fac \u0111\u1ed9ng t\u00e1c b\u1eb1ng \u0111\u1ed9ng t\u00e1c \u0111\u00e1 l\u00ean v\u00e0 \u0111\u01b0a \u0111\u1ea7u g\u1ed1i v\u1ec1 ph\u00eda t\u1ea1, v\u00ec nh\u1eefng chuy\u1ec3n \u0111\u1ed9ng n\u00e0y l\u00e0 l\u00fac k\u1ef9 thu\u1eadt ph\u00e1t huy t\u00e1c d\u1ee5ng ho\u1eb7c ng\u01b0\u1eddi t\u1eadp ph\u1ea3i tr\u1ea3 gi\u00e1 cho s\u1ef1 thi\u1ebfu s\u00f3t c\u1ee7a m\u00ecnh. H\u00e3y t\u00f4n tr\u1ecdng x\u01b0\u01a1ng b\u1ea3 vai: gi\u1ea3i ph\u1eabu h\u1ecdc c\u1ee7a \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y y\u00eau c\u1ea7u x\u01b0\u01a1ng b\u1ea3 vai ph\u1ea3i di chuy\u1ec3n linh ho\u1ea1t \u2013 \u0111\u00e2y ch\u00ednh l\u00e0 l\u00fd do \u0111\u1eb1ng sau thi\u1ebft k\u1ebf mi\u1ebfng \u0111\u1ec7m h\u00ecnh ch\u00eca kh\u00f3a v\u00e0 c\u00e1nh \u1ed5n \u0111\u1ecbnh c\u1ee7a Keynimax, \u0111\u1ed3ng th\u1eddi gi\u1ea3i th\u00edch t\u1ea1i sao ng\u01b0\u1eddi t\u1eadp c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 k\u00e9o gi\u00e3n s\u00e2u h\u01a1n v\u00e0 \u0111\u1ed9ng t\u00e1c k\u1ebft th\u00fac g\u1ecdn g\u00e0ng h\u01a1n so v\u1edbi khi t\u1eadp tr\u00ean t\u1ea5m \u0111\u1ec7m ph\u1eb3ng. H\u00e3y \u00e1p d\u1ee5ng ti\u00eau chu\u1ea9n nghi\u00eam ng\u1eb7t t\u1eeb c\u00e1c gi\u1ea3i \u0111\u1ea5u, l\u1ef1a ch\u1ecdn \u0111\u01b0\u1eddng \u0111i iso-lateral \u0111\u01b0\u1ee3c d\u1eabn h\u01b0\u1edbng c\u1ee7a IsoMotion khi th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp t\u1ed1i \u0111a \u0111\u01a1n l\u1ebb ho\u1eb7c ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng c\u1ea7n m\u1ed9t khung b\u1ec7 ki\u1ec3m so\u00e1t \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh, v\u00e0 \u0111\u1ea3m b\u1ea3o m\u1ecdi b\u1ed9 ph\u1eadn c\u1ee7a n\u00f3 \u0111\u1ec1u \u0111\u01b0\u1ee3c ki\u1ec3m tra theo l\u1ecbch b\u1ea3o tr\u00ec m\u00e0 trang web n\u00e0y c\u00f4ng b\u1ed1. Ch\u00fang t\u00f4i \u0111\u00e3 x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng v\u00e0 ph\u00e1t tri\u1ec3n ph\u01b0\u01a1ng ph\u00e1p n\u00e0y; n\u0103m \u0111i\u1ec3m ti\u1ebfp x\u00fac, quy tr\u00ecnh thi\u1ebft l\u1eadp trong 90 gi\u00e2y, v\u00e0 l\u1ea7n l\u1eb7p ti\u1ebfp theo m\u1ed9t c\u00e1ch trung th\u1ef1c l\u00e0 c\u1ee7a b\u1ea1n. H\u1ec7 sinh th\u00e1i t\u1eadp \u0111\u1ea9y ho\u00e0n ch\u1ec9nh, bao g\u1ed3m gh\u1ebf t\u1eadp, t\u1ea1 l\u1ee5c gi\u00e1c c\u00f3 k\u00fd hi\u1ec7u Braille v\u00e0 m\u00e1y t\u1eadp, c\u00f3 t\u1ea1i alexathletics1982.com, v\u1edbi th\u00f4ng s\u1ed1 k\u1ef9 thu\u1eadt \u0111\u1ea7y \u0111\u1ee7 \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 cho t\u1eebng s\u1ea3n ph\u1ea9m, b\u1edfi v\u00ec m\u1ed9t b\u00e0i t\u1eadp quan tr\u1ecdng nh\u01b0 v\u1eady trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n x\u1ee9ng \u0111\u00e1ng c\u00f3 thi\u1ebft b\u1ecb m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 ki\u1ec3m tra c\u00e1c th\u00f4ng s\u1ed1 tr\u01b0\u1edbc khi vai c\u1ee7a b\u1ea1n ph\u1ea3i ch\u1ecbu \u0111\u1ef1ng.<\/p>\n\n\n\n

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

Why the Bench Under You Is Half the Lift Ask a room of coaches what limits a lifter’s press and you will hear about grip width, bar path, leg drive, and programming, all of it correct, and almost none of it about the object every one of those variables is expressed through: the bench itself. […]<\/p>\n","protected":false},"author":4,"featured_media":5165,"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-5149","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\/5149","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\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/comments?post=5149"}],"version-history":[{"count":4,"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/posts\/5149\/revisions"}],"predecessor-version":[{"id":5170,"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/posts\/5149\/revisions\/5170"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/media\/5165"}],"wp:attachment":[{"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/media?parent=5149"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/categories?post=5149"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/alexathletics1982.com\/vi\/wp-json\/wp\/v2\/tags?post=5149"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}