\u0110\u1ed1i v\u1edbi c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111ang ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi t\u00ecnh tr\u1ea1ng vai b\u1ecb c\u1ee9ng ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng ph\u1ea7n th\u00e2n tr\u00ean, b\u00e0i t\u1eadp squat l\u01b0ng th\u01b0\u1eddng c\u00f3 th\u1ec3 tr\u1edf n\u00ean b\u1ea5t kh\u1ea3 thi. Thanh t\u1ea1 an to\u00e0n (SSB) c\u1ee7a Alex Athletics ch\u00ednh l\u00e0 gi\u1ea3i ph\u00e1p t\u1ed1i \u01b0u, \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n squat v\u1edbi t\u1ea1 n\u1eb7ng m\u00e0 kh\u00f4ng g\u00e2y \u00e1p l\u1ef1c xo\u1eafn l\u00ean vai, khu\u1ef7u tay hay c\u1ed5 tay. Kh\u00e1c v\u1edbi thanh t\u1ea1 th\u1eb3ng \u0111\u00f2i h\u1ecfi ph\u1ea3i xoay vai ra ngo\u00e0i \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng, SSB s\u1edf h\u1eefu thi\u1ebft k\u1ebf \u201cyoke\u201d \u0111\u1eb7c bi\u1ec7t v\u1edbi tay c\u1ea7m c\u00f3 \u0111\u1ec7m l\u00f3t h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc. B\u1ea1n ch\u1ec9 c\u1ea7n b\u01b0\u1edbc v\u00e0o d\u01b0\u1edbi mi\u1ebfng \u0111\u1ec7m, n\u1eafm l\u1ea5y tay c\u1ea7m tr\u01b0\u1edbc ng\u1ef1c v\u00e0 \u0111\u1ee9ng d\u1eady. V\u1ecb tr\u00ed c\u00e1nh tay trung t\u00ednh n\u00e0y lo\u1ea1i b\u1ecf ho\u00e0n to\u00e0n ph\u1ea7n th\u00e2n tr\u00ean kh\u1ecfi qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n, khi\u1ebfn n\u00f3 tr\u1edf th\u00e0nh c\u1ee9u tinh cho nh\u1eefng v\u1eadn \u0111\u1ed9ng vi\u00ean c\u1eed t\u1ea1 c\u00f3 c\u01a1 ng\u1ef1c c\u0103ng c\u1ee9ng, nh\u1eefng v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111ang h\u1ed3i ph\u1ee5c sau ph\u1eabu thu\u1eadt vai ho\u1eb7c b\u1ea5t k\u1ef3 ai c\u1ea3m th\u1ea5y \u0111au khi squat v\u1edbi thanh t\u1ea1 th\u1eb3ng. N\u00f3 cho ph\u00e9p b\u1ea1n duy tr\u00ec vi\u1ec7c t\u1eadp luy\u1ec7n ch\u00e2n c\u01b0\u1eddng \u0111\u1ed9 cao ngay c\u1ea3 khi ph\u1ea7n th\u00e2n tr\u00ean c\u1ee7a b\u1ea1n b\u1ecb h\u1ea1n ch\u1ebf.<\/p>\n
Tuy nhi\u00ean, s\u1ef1 tho\u1ea3i m\u00e1i ch\u1ec9 l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a c\u00e2u chuy\u1ec7n; b\u00e0i t\u1eadp SSB c\u00f2n l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3. Thi\u1ebft k\u1ebf h\u00ecnh h\u1ecdc c\u1ee7a thanh t\u1ea1 c\u00f3 \u0111\u1eb7c \u0111i\u1ec3m \u201ccamber\u201d (\u0111\u01b0\u1eddng cong \u1edf hai \u0111\u1ea7u) gi\u00fap h\u1ea1 th\u1ea5p tr\u1ecdng t\u00e2m c\u1ee7a c\u00e1c \u0111\u0129a t\u1ea1. C\u00e1ch ph\u00e2n b\u1ed5 tr\u1ecdng l\u01b0\u1ee3ng \u0111\u1ed9c \u0111\u00e1o n\u00e0y khi\u1ebfn th\u00e2n tr\u00ean nghi\u00eang nh\u1eb9 v\u1ec1 ph\u00eda tr\u01b0\u1edbc, bu\u1ed9c ph\u1ea7n l\u01b0ng tr\u00ean (c\u00e1c c\u01a1 du\u1ed7i v\u00f9ng ng\u1ef1c) v\u00e0 v\u00f9ng l\u00f5i ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh m\u1ebd h\u01a1n \u0111\u1ec3 duy tr\u00ec t\u01b0 th\u1ebf th\u1eb3ng \u0111\u1ee9ng so v\u1edbi b\u00e0i squat th\u00f4ng th\u01b0\u1eddng. C\u01a1 ch\u1ebf n\u00e0y m\u00f4 ph\u1ecfng y\u00eau c\u1ea7u c\u1ee7a b\u00e0i t\u1eadp Front Squat nh\u01b0ng v\u1edbi t\u1ea3i tr\u1ecdng ph\u00eda sau c\u1ee7a b\u00e0i t\u1eadp Back Squat, t\u1ea1o ra m\u1ed9t k\u00edch th\u00edch k\u1ebft h\u1ee3p gi\u00fap r\u00e8n luy\u1ec7n c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, c\u01a1 m\u00f4ng v\u00e0 l\u01b0ng tr\u00ean. N\u00f3 \u0111\u01b0\u1ee3c coi l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp ph\u1ee5 t\u1ed1t nh\u1ea5t \u0111\u1ec3 r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh cho b\u00e0i t\u1eadp deadlift nh\u1edd v\u00e0o vi\u1ec7c huy \u0111\u1ed9ng chu\u1ed7i c\u01a1 ph\u00eda sau. \u0110\u01b0\u1ee3c ch\u1ebf t\u1ea1o t\u1eeb th\u00e9p ch\u1ecbu l\u1ef1c cao v\u1edbi l\u1edbp \u0111\u1ec7m d\u00e0y, b\u1ec1n b\u1ec9 kh\u00f4ng g\u00e2y \u0111au khi \u00e9p v\u00e0o c\u1ed5, Alex SSB l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 ch\u1eafc ch\u1eafn d\u00e0nh cho vi\u1ec7c ph\u00e1t tri\u1ec3n s\u1ee9c m\u1ea1nh chuy\u00ean nghi\u1ec7p.<\/p>\n
\u0110i\u1ec3m n\u1ed5i b\u1eadt c\u1ee7a SSB ch\u00ednh l\u00e0 kh\u1ea3 n\u0103ng kh\u1eafc ph\u1ee5c nh\u1eefng h\u1ea1n ch\u1ebf \u1edf ph\u1ea7n th\u00e2n tr\u00ean. Ph\u1ea7n \u0111\u1ec7m c\u1ed5 t\u00edch h\u1ee3p \u00f4m v\u1eeba v\u1eb7n quanh c\u1ed5 v\u00e0 v\u00f9ng c\u01a1 vai, trong khi tay c\u1ea7m gi\u00fap b\u1ea1n gi\u1eef th\u0103ng b\u1eb1ng thanh t\u1ea1 m\u00e0 kh\u00f4ng c\u1ea7n ph\u1ea3i v\u01b0\u01a1n ng\u01b0\u1eddi ra sau. \u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 c\u01a1 vai, vi\u00eam g\u00e2n c\u01a1 nh\u1ecb \u0111\u1ea7u ho\u1eb7c kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00f9ng ng\u1ef1c k\u00e9m. Thi\u1ebft b\u1ecb n\u00e0y cho ph\u00e9p b\u1ea1n ti\u1ebfp t\u1ee5c th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp squat v\u1edbi t\u1ea1 n\u1eb7ng m\u1ed9t c\u00e1ch an to\u00e0n, \u0111\u1ea3m b\u1ea3o r\u1eb1ng s\u1ef1 ph\u00e1t tri\u1ec3n c\u01a1 ch\u00e2n c\u1ee7a b\u1ea1n kh\u00f4ng b\u1ecb c\u1ea3n tr\u1edf b\u1edfi t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe c\u1ee7a vai.<\/p>\n
V\u1eadt l\u00fd \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng \u0111\u1ed1i v\u1edbi hi\u1ec7u qu\u1ea3 c\u1ee7a b\u00e0i t\u1eadp SSB. Hai \u0111\u1ea7u thanh t\u1ea1 \u0111\u01b0\u1ee3c u\u1ed1n cong (cambered), khi\u1ebfn tr\u1ecdng l\u01b0\u1ee3ng n\u1eb1m th\u1ea5p h\u01a1n v\u00e0 l\u1ec7ch v\u1ec1 ph\u00eda tr\u01b0\u1edbc so v\u1edbi t\u00e2m c\u1ee7a thanh t\u1ea1. \u0110i\u1ec1u n\u00e0y l\u00e0m thay \u0111\u1ed5i t\u1ef7 l\u1ec7 \u0111\u00f2n b\u1ea9y, k\u00e9o c\u01a1 th\u1ec3 b\u1ea1n v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 khi\u1ebfn l\u01b0ng cong xu\u1ed1ng. \u0110\u1ec3 ch\u1ed1ng l\u1ea1i l\u1ef1c n\u00e0y, to\u00e0n b\u1ed9 v\u00f9ng l\u01b0ng v\u00e0 c\u01a1 l\u00f5i ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng h\u1ebft c\u00f4ng su\u1ea5t \u0111\u1ec3 duy tr\u00ec th\u00e2n tr\u00ean th\u1eb3ng \u0111\u1ee9ng. \u0110i\u1ec1u n\u00e0y gi\u00fap ph\u00e1t tri\u1ec3n s\u1ee9c m\u1ea1nh t\u0129nh c\u1ef1c l\u1edbn cho c\u00e1c c\u01a1 du\u1ed7i c\u1ed9t s\u1ed1ng, t\u1eeb \u0111\u00f3 tr\u1ef1c ti\u1ebfp g\u00f3p ph\u1ea7n n\u00e2ng cao s\u1ee9c m\u1ea1nh trong c\u00e1c b\u00e0i t\u1eadp deadlift v\u00e0 squat.<\/p>\n
Do tr\u1ecdng t\u00e2m d\u1ed3n v\u1ec1 ph\u00eda tr\u01b0\u1edbc, ki\u1ec3u chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a b\u00e0i t\u1eadp SSB th\u01b0\u1eddng gi\u1ed1ng v\u1edbi \u0111\u1ed9ng t\u00e1c Front Squat. \u0110i\u1ec1u n\u00e0y bu\u1ed9c \u0111\u1ea7u g\u1ed1i ph\u1ea3i di chuy\u1ec3n v\u1ec1 ph\u00eda tr\u01b0\u1edbc, t\u1ea1o ra \u0111\u1ed9 gi\u00e3n v\u00e0 t\u1ea3i tr\u1ecdng l\u1edbn h\u01a1n l\u00ean c\u01a1 t\u1ee9 \u0111\u1ea7u so v\u1edbi b\u00e0i t\u1eadp Back Squat v\u1edbi thanh t\u1ea1 \u0111\u1eb7t th\u1ea5p. \u0110\u1ed3ng th\u1eddi, ph\u1ea7n l\u01b0ng tr\u00ean lu\u00f4n ph\u1ea3i ch\u1ecbu l\u1ef1c c\u0103ng \u0111\u1ec3 tr\u00e1nh b\u1ecb cong l\u01b0ng. S\u1ef1 k\u1ebft h\u1ee3p hai t\u00e1c \u0111\u1ed9ng n\u00e0y khi\u1ebfn b\u00e0i t\u1eadp n\u00e0y tr\u1edf th\u00e0nh m\u1ed9t b\u00e0i t\u1eadp b\u1ed5 tr\u1ee3 c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3 \u0111\u1ec3 kh\u1eafc ph\u1ee5c l\u1ed7i k\u1ef9 thu\u1eadt trong \u0111\u1ed9ng t\u00e1c \u201cGood Morning\u201d ho\u1eb7c t\u00ecnh tr\u1ea1ng c\u01a1 t\u1ee9 \u0111\u1ea7u y\u1ebfu.<\/p>\n
T\u1eadp squat v\u1edbi thanh t\u1ea1 \u0111\u00f2i h\u1ecfi ph\u1ea3i c\u00f3 l\u1edbp \u0111\u1ec7m ch\u1ea5t l\u01b0\u1ee3ng cao. S\u1ea3n ph\u1ea9m Alex SSB \u0111\u01b0\u1ee3c trang b\u1ecb l\u1edbp m\u00fat x\u1ed1p d\u00e0y \u0111\u1eb7c, \u0111\u00e0n h\u1ed3i, b\u1ecdc b\u00ean ngo\u00e0i b\u1eb1ng ch\u1ea5t li\u1ec7u vinyl b\u1ec1n b\u1ec9. L\u1edbp \u0111\u1ec7m n\u00e0y gi\u00fap ph\u00e2n b\u1ed5 tr\u1ecdng l\u01b0\u1ee3ng \u0111\u1ec1u l\u00ean c\u01a1 thang v\u00e0 vai, ng\u0103n thanh t\u1ea1 \u0111\u00e8 s\u00e2u v\u00e0o c\u1ed9t s\u1ed1ng c\u1ed5. Kh\u00e1c v\u1edbi nh\u1eefng mi\u1ebfng \u0111\u1ec7m r\u1ebb ti\u1ec1n th\u01b0\u1eddng b\u1ecb x\u1eb9p l\u00e9p sau v\u00e0i bu\u1ed5i t\u1eadp, ch\u1ea5t li\u1ec7u n\u00e0y v\u1eabn gi\u1eef nguy\u00ean h\u00ecnh d\u00e1ng v\u00e0 kh\u1ea3 n\u0103ng gi\u1ea3m ch\u1ea5n ngay c\u1ea3 khi ch\u1ecbu t\u1ea3i tr\u1ecdng t\u1ed1i \u0111a.<\/p>\n
SSB kh\u00f4ng ch\u1ec9 c\u00f3 m\u1ed9t c\u00f4ng d\u1ee5ng duy nh\u1ea5t. \u0110\u00e2y l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 tuy\u1ec7t v\u1eddi cho b\u00e0i t\u1eadp \u201cGood Mornings\u201d, gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp cho chu\u1ed7i c\u01a1 sau m\u00e0 kh\u00f4ng lo thanh t\u1ea1 l\u0103n l\u00ean c\u1ed5. N\u00f3 c\u0169ng r\u1ea5t ph\u00f9 h\u1ee3p cho c\u00e1c b\u00e0i t\u1eadp lunges v\u00e0 split squats (Hatfield Squats), b\u1edfi vi\u1ec7c gi\u1eef th\u0103ng b\u1eb1ng m\u00e0 kh\u00f4ng c\u1ea7n d\u00f9ng tay (n\u1ebfu gi\u1eef thanh t\u1ea1 tr\u00ean gi\u00e1) mang l\u1ea1i s\u1ef1 \u1ed5n \u0111\u1ecbnh cao h\u01a1n. Thi\u1ebft b\u1ecb n\u00e0y mang \u0111\u1ebfn s\u1ef1 \u0111a d\u1ea1ng v\u00e0 nh\u1eefng k\u00edch th\u00edch m\u1edbi m\u1ebb cho b\u1ea5t k\u1ef3 b\u00e0i t\u1eadp ch\u00e2n n\u00e0o.<\/p>\n
Lo\u1ea1i<\/strong><\/td>\n| Thanh t\u1ea1 an to\u00e0n (SSB)<\/td>\n<\/tr>\n | Ch\u1ea5t li\u1ec7u<\/strong><\/td>\n | Th\u00e9p, x\u1ed1p m\u1eadt \u0111\u1ed9 cao<\/td>\n<\/tr>\n | T\u00ednh n\u0103ng<\/strong><\/td>\n | \u0110\u1ea7u cong, Tay c\u1ea7m ph\u00eda tr\u01b0\u1edbc<\/td>\n<\/tr>\n | L\u1ee3i \u00edch<\/strong><\/td>\n | Gi\u1ea3m \u0111au vai\/c\u1ed5 tay, T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00f9ng l\u00f5i<\/td>\n<\/tr>\n | T\u1ea3i tr\u1ecdng<\/strong><\/td>\n | C\u1ea5p cao (D\u00e0nh cho m\u1ee5c \u0111\u00edch th\u01b0\u01a1ng m\u1ea1i)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>","protected":false},"excerpt":{"rendered":" | Thanh t\u1ea1 an to\u00e0n (SSB) c\u1ee7a Alex Athletics l\u00e0 m\u1ed9t lo\u1ea1i thanh t\u1ea1 chuy\u00ean d\u1ee5ng \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c l\u00ean vai trong khi v\u1eabn gi\u00fap r\u00e8n luy\u1ec7n c\u01a1 ch\u00e2n m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3. V\u1edbi ph\u1ea7n \u0111\u1ec7m \u1edf gi\u1eefa thanh v\u00e0 tay c\u1ea7m h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, s\u1ea3n ph\u1ea9m n\u00e0y cho ph\u00e9p b\u1ea1n th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c squat v\u1edbi t\u1ea1 n\u1eb7ng m\u00e0 kh\u00f4ng c\u1ea7n ph\u1ea3i xoay vai ra ngo\u00e0i nh\u01b0 khi s\u1eed d\u1ee5ng thanh t\u1ea1 th\u1eb3ng \u2014 r\u1ea5t ph\u00f9 h\u1ee3p cho c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean b\u1ecb ch\u1ea5n th\u01b0\u01a1ng ph\u1ea7n th\u00e2n tr\u00ean ho\u1eb7c g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng. H\u00ecnh d\u1ea1ng cong c\u1ee7a thanh t\u1ea1 gi\u00fap d\u1ecbch chuy\u1ec3n tr\u1ecdng t\u00e2m v\u1ec1 ph\u00eda tr\u01b0\u1edbc, k\u00edch ho\u1ea1t m\u1ea1nh m\u1ebd c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc v\u00e0 c\u01a1 l\u01b0ng tr\u00ean t\u01b0\u01a1ng t\u1ef1 nh\u01b0 b\u00e0i t\u1eadp squat tr\u01b0\u1edbc. \u0110\u01b0\u1ee3c ch\u1ebf t\u1ea1o t\u1eeb th\u00e9p ch\u1ecbu l\u1ef1c cao v\u00e0 l\u1edbp \u0111\u1ec7m b\u1ec1n b\u1ec9, tho\u1ea3i m\u00e1i, \u0111\u00e2y l\u00e0 c\u00f4ng c\u1ee5 thi\u1ebft y\u1ebfu \u0111\u1ec3 ph\u00e1t tri\u1ec3n s\u1ee9c m\u1ea1nh squat v\u00e0 deadlift m\u1ea1nh m\u1ebd \u0111\u1ed3ng th\u1eddi b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe 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