{"id":2895,"date":"2026-01-23T20:19:59","date_gmt":"2026-01-23T12:19:59","guid":{"rendered":"https:\/\/alexathletics1982.com\/?post_type=product&#038;p=2895"},"modified":"2026-04-08T20:43:34","modified_gmt":"2026-04-08T12:43:34","slug":"thanh-luc-giac","status":"publish","type":"product","link":"https:\/\/alexathletics1982.com\/vi\/hex-bar\/","title":{"rendered":"Thanh l\u1ee5c gi\u00e1c"},"content":{"rendered":"<h2>B\u00e0i t\u1eadp Deadlift t\u1ed1t cho l\u01b0ng: Thanh t\u1ea1 Olympic Trap (Hex)<\/h2>\n<p>Deadlift \u0111\u01b0\u1ee3c m\u1ec7nh danh l\u00e0 \u201cvua c\u1ee7a c\u00e1c b\u00e0i t\u1eadp n\u00e2ng t\u1ea1\u201d, nh\u01b0ng \u0111\u1ed1i v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi, b\u00e0i t\u1eadp n\u00e0y l\u1ea1i g\u00e2y \u00e1p l\u1ef1c l\u00ean v\u00f9ng l\u01b0ng d\u01b0\u1edbi. Thanh Hex Bar (c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 Trap Bar) c\u1ee7a Alex Athletics \u0111\u00e3 \u0111\u1ecbnh ngh\u0129a l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y b\u1eb1ng c\u00e1ch \u0111\u1eb7t ng\u01b0\u1eddi t\u1eadp *b\u00ean trong* kh\u1ed1i t\u1ea1 thay v\u00ec \u0111\u1ee9ng ph\u00eda sau n\u00f3. Thi\u1ebft k\u1ebf khung l\u1ee5c gi\u00e1c n\u00e0y gi\u00fap t\u00e2m tr\u1ecdng l\u1ef1c th\u1eb3ng h\u00e0ng tr\u1ef1c ti\u1ebfp v\u1edbi h\u00f4ng v\u00e0 m\u1eaft c\u00e1 ch\u00e2n, cho ph\u00e9p th\u00e2n tr\u00ean gi\u1eef g\u00f3c th\u1eb3ng \u0111\u1ee9ng h\u01a1n trong qu\u00e1 tr\u00ecnh n\u00e2ng t\u1ea1. S\u1ef1 thay \u0111\u1ed5i \u0111\u01a1n gi\u1ea3n n\u00e0y trong c\u01a1 ch\u1ebf v\u1eadn \u0111\u1ed9ng gi\u00fap gi\u1ea3m \u0111\u00e1ng k\u1ec3 l\u1ef1c c\u1eaft tr\u00ean c\u1ed9t s\u1ed1ng th\u1eaft l\u01b0ng \u0111\u1ed3ng th\u1eddi t\u0103ng c\u01b0\u1eddng s\u1ef1 tham gia c\u1ee7a c\u01a1 t\u1ee9 \u0111\u1ea7u. K\u1ebft qu\u1ea3 l\u00e0 m\u1ed9t \u0111\u1ed9ng t\u00e1c k\u1ebft h\u1ee3p \u2014 m\u1ed9t ph\u1ea7n squat, m\u1ed9t ph\u1ea7n deadlift \u2014 cho ph\u00e9p v\u1eadn \u0111\u1ed9ng vi\u00ean n\u00e2ng t\u1ea1 n\u1eb7ng v\u1edbi nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng th\u1ea5p h\u01a1n. N\u00f3 \u0111\u01b0\u1ee3c coi l\u00e0 c\u00f4ng c\u1ee5 t\u1ed1t nh\u1ea5t \u0111\u1ec3 d\u1ea1y ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u v\u1ec1 ki\u1ec3u g\u1eadp h\u00f4ng v\u00e0 ph\u00e1t tri\u1ec3n s\u1ee9c m\u1ea1nh b\u00f9ng n\u1ed5 cho v\u1eadn \u0111\u1ed9ng vi\u00ean.<\/p>\n<p>\u0110\u01b0\u1ee3c ch\u1ebf t\u1ea1o t\u1eeb th\u00e9p ch\u1ea5t l\u01b0\u1ee3ng cao v\u1edbi l\u1edbp m\u1ea1 cr\u00f4m s\u00e1ng b\u00f3ng, thanh t\u1ea1 Alex Hex Bar l\u00e0 m\u1ed9t thi\u1ebft b\u1ecb b\u1ec1n b\u1ec9, ph\u00f9 h\u1ee3p v\u1edbi m\u1ecdi ph\u00f2ng t\u1eadp. S\u1ea3n ph\u1ea9m c\u00f3 tay c\u1ea7m nh\u00f4 cao \u2013 m\u1ed9t y\u1ebfu t\u1ed1 thi\u1ebft k\u1ebf quan tr\u1ecdng gi\u00fap gi\u1ea3m nh\u1eb9 ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng, t\u1eeb \u0111\u00f3 gi\u00fap vi\u1ec7c \u201cnh\u1ea5c t\u1ea1\u201d tr\u1edf n\u00ean d\u1ec5 d\u00e0ng h\u01a1n cho c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean cao l\u1edbn ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi c\u00f3 kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng h\u00f4ng h\u1ea1n ch\u1ebf. B\u1ec1 m\u1eb7t tay c\u1ea7m \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf v\u1edbi hoa v\u0103n h\u00ecnh kim c\u01b0\u01a1ng, mang l\u1ea1i c\u1ea3m gi\u00e1c c\u1ea7m n\u1eafm tho\u1ea3i m\u00e1i v\u00e0 ch\u1ed1ng tr\u01b0\u1ee3t. V\u1edbi chi\u1ec1u d\u00e0i 1830mm v\u00e0 tr\u1ecdng l\u01b0\u1ee3ng 28kg, thanh t\u1ea1 n\u00e0y mang l\u1ea1i c\u1ea3m gi\u00e1c ch\u1eafc ch\u1eafn v\u00e0 \u1ed5n \u0111\u1ecbnh khi c\u1ea7m tr\u00ean tay. Thanh t\u1ea1 c\u00f3 kh\u1ea3 n\u0103ng ch\u1ecbu t\u1ea3i tr\u1ecdng 200kg, r\u1ea5t ph\u00f9 h\u1ee3p cho c\u00e1c b\u00e0i t\u1eadp t\u0103ng c\u01a1 v\u1edbi s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i cao, r\u00e8n luy\u1ec7n th\u1ec3 l\u1ef1c v\u00e0 t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh n\u00f3i chung. Cho d\u00f9 b\u1ea1n \u0111ang th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp k\u00e9o t\u1ea1 n\u1eb7ng, nh\u00fan vai hay \u0111i b\u1ed9 v\u1edbi t\u1ea1, thanh t\u1ea1 Hex Bar mang \u0111\u1ebfn m\u1ed9t con \u0111\u01b0\u1eddng an to\u00e0n v\u00e0 ti\u1ec7n l\u1ee3i h\u01a1n \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c s\u1ee9c m\u1ea1nh to\u00e0n th\u00e2n.<\/p>\n<h3>1. Tay c\u1ea7m trung t\u00ednh theo nguy\u00ean t\u1eafc c\u00f4ng th\u00e1i h\u1ecdc<\/h3>\n<p>Thanh Hex Bar cho ph\u00e9p b\u1ea1n c\u1ea7m t\u1ea1 \u1edf hai b\u00ean h\u00f4ng v\u1edbi t\u01b0 th\u1ebf c\u1ea7m t\u1ea1 trung t\u00ednh (l\u00f2ng b\u00e0n tay h\u01b0\u1edbng v\u00e0o ng\u01b0\u1eddi). T\u01b0 th\u1ebf n\u00e0y \u00edt g\u00e2y \u00e1p l\u1ef1c l\u00ean vai h\u01a1n so v\u1edbi \u0111\u1ed9ng t\u00e1c xoay trong c\u1ea7n thi\u1ebft khi th\u1ef1c hi\u1ec7n b\u00e0i deadlift v\u1edbi thanh t\u1ea1 th\u1eb3ng. N\u00f3 c\u0169ng lo\u1ea1i b\u1ecf nhu c\u1ea7u ph\u1ea3i s\u1eed d\u1ee5ng \u201ct\u01b0 th\u1ebf c\u1ea7m t\u1ea1 h\u1ed7n h\u1ee3p\u201d, t\u1eeb \u0111\u00f3 ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng m\u1ea5t c\u00e2n b\u1eb1ng c\u01a1 b\u1eafp v\u00e0 nguy c\u01a1 r\u00e1ch c\u01a1 nh\u1ecb \u0111\u1ea7u li\u00ean quan \u0111\u1ebfn vi\u1ec7c c\u1ea7m thanh t\u1ea1 th\u1eb3ng n\u1eb7ng.<\/p>\n<h3>2. Gi\u1ea3m c\u0103ng th\u1eb3ng v\u00f9ng l\u01b0ng d\u01b0\u1edbi<\/h3>\n<p>Khi b\u01b0\u1edbc v\u00e0o khung h\u00ecnh l\u1ee5c gi\u00e1c, tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 s\u1ebd \u0111\u01b0\u1ee3c c\u00e2n b\u1eb1ng quanh tr\u1ee5c c\u01a1 th\u1ec3. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m l\u1ef1c \u0111\u00f2n b\u1ea9y t\u00e1c \u0111\u1ed9ng l\u00ean v\u00f9ng l\u01b0ng d\u01b0\u1edbi, t\u1eeb \u0111\u00f3 gi\u1ea3m thi\u1ec3u l\u1ef1c c\u1eaft l\u00ean c\u1ed9t s\u1ed1ng. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y gi\u00fap b\u1ea1n duy tr\u00ec th\u00e2n tr\u00ean th\u1eb3ng \u0111\u1ee9ng h\u01a1n, chuy\u1ec3n t\u1ea3i tr\u1ecdng t\u1eeb c\u00e1c c\u01a1 d\u1ef1ng s\u1ed1ng sang c\u00e1c c\u01a1 m\u1ea1nh m\u1ebd \u1edf ch\u00e2n v\u00e0 h\u00f4ng. \u0110\u00e2y l\u00e0 c\u00e1ch an to\u00e0n nh\u1ea5t \u0111\u1ec3 n\u00e2ng v\u1eadt n\u1eb7ng t\u1eeb m\u1eb7t s\u00e0n.<\/p>\n<h3>3. Tay c\u1ea7m n\u00e2ng cao \u0111\u1ec3 thu\u1eadn ti\u1ec7n cho vi\u1ec7c s\u1eed d\u1ee5ng<\/h3>\n<p>Thanh t\u1ea1 n\u00e0y \u0111\u01b0\u1ee3c trang b\u1ecb tay c\u1ea7m n\u00e2ng cao, gi\u00fap r\u00fat ng\u1eafn kho\u1ea3ng c\u00e1ch \u0111\u1ebfn \u0111i\u1ec3m b\u1eaft \u0111\u1ea7u n\u00e2ng t\u1ea1. \u0110\u00e2y l\u00e0 m\u1ed9t b\u01b0\u1edbc \u0111\u1ed9t ph\u00e1 \u0111\u1ed1i v\u1edbi c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 c\u01a1 \u0111\u00f9i sau c\u0103ng c\u1ee9ng ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi t\u1eadp t\u1ea1 cao l\u1edbn, nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng g\u1eb7p kh\u00f3 kh\u0103n khi ph\u1ea3i v\u1edbi t\u1edbi thanh t\u1ea1 ti\u00eau chu\u1ea9n m\u00e0 kh\u00f4ng ph\u1ea3i cong l\u01b0ng. V\u1ecb tr\u00ed tay c\u1ea7m \u0111\u01b0\u1ee3c n\u00e2ng cao gi\u00fap kh\u1edfi \u0111\u1ed9ng an to\u00e0n v\u00e0 v\u1eefng ch\u1eafc h\u01a1n, t\u1eeb \u0111\u00f3 c\u1ea3i thi\u1ec7n k\u1ef9 thu\u1eadt t\u1eadp luy\u1ec7n v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1ef1 tin.<\/p>\n<h3>4. X\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh d\u1ef1a tr\u00ean b\u1ed1n tr\u1ee5 c\u1ed9t<\/h3>\n<p>Do c\u01a1 ch\u1ebf th\u1ef1c hi\u1ec7n th\u1eb3ng \u0111\u1ee9ng, b\u00e0i t\u1eadp Hex Bar Deadlift huy \u0111\u1ed9ng c\u01a1 t\u1ee9 \u0111\u1ea7u \u0111\u00f9i nhi\u1ec1u h\u01a1n so v\u1edbi b\u00e0i deadlift truy\u1ec1n th\u1ed1ng. \u0110i\u1ec1u n\u00e0y khi\u1ebfn n\u00f3 tr\u1edf th\u00e0nh m\u1ed9t b\u00e0i t\u1eadp b\u1ed5 tr\u1ee3 tuy\u1ec7t v\u1eddi \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho \u0111\u1ed9ng t\u00e1c squat v\u00e0 s\u1ee9c b\u1eadt trong th\u1ec3 thao. B\u00e0i t\u1eadp n\u00e0y gi\u00fap ph\u00e1t tri\u1ec3n \u0111\u00f4i ch\u00e2n v\u1ea1m v\u1ee1 v\u00e0 chu\u1ed7i c\u01a1 sau v\u1eefng ch\u1eafc c\u00f9ng l\u00fac, mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n cao.<\/p>\n<h3>5. T\u1eadp luy\u1ec7n ch\u1ee9c n\u0103ng \u0111a n\u0103ng<\/h3>\n<p>Thanh Hex Bar kh\u00f4ng ch\u1ec9 d\u00f9ng \u0111\u1ec3 t\u1eadp deadlift. Thi\u1ebft k\u1ebf khung m\u1edf c\u1ee7a n\u00f3 khi\u1ebfn n\u00f3 tr\u1edf th\u00e0nh l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho c\u00e1c b\u00e0i t\u1eadp Shrugs v\u1edbi t\u1ea1 n\u1eb7ng (kh\u00f4ng lo thanh t\u1ea1 c\u1ecd x\u00e1t v\u00e0o \u0111\u00f9i), Farmers Walks (\u0111\u1ed9 \u1ed5n \u0111\u1ecbnh cao) v\u00e0 Split Squats. \u0110\u00e2y l\u00e0 m\u1ed9t d\u1ee5ng c\u1ee5 \u0111a n\u0103ng gi\u00fap t\u0103ng th\u00eam s\u1ef1 \u0111a d\u1ea1ng v\u00e0 \u0111\u1ea3m b\u1ea3o an to\u00e0n cho ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh.<\/p>\n<h3>\u0110\u1ed1i t\u01b0\u1ee3ng d\u00e0nh cho ai?<\/h3>\n<ul style=\"list-style-position: inside; padding-left: 0;\">\n<li>Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u h\u1ecdc c\u00e1ch th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c deadlift m\u1ed9t c\u00e1ch an to\u00e0n.<\/li>\n<li>C\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 l\u01b0ng d\u01b0\u1edbi n\u00ean tr\u00e1nh c\u00e1c b\u00e0i t\u1eadp k\u00e9o truy\u1ec1n th\u1ed1ng.<\/li>\n<li>Nh\u1eefng v\u1eadn \u0111\u1ed9ng vi\u00ean cao l\u1edbn g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c di chuy\u1ec3n khi s\u1eed d\u1ee5ng thanh t\u1ea1 th\u1eb3ng.<\/li>\n<li>C\u00e1c hu\u1ea5n luy\u1ec7n vi\u00ean th\u1ec3 thao chuy\u00ean r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh b\u00f9ng n\u1ed5 c\u1ee7a \u0111\u00f4i ch\u00e2n.<\/li>\n<li>Nh\u1eefng ng\u01b0\u1eddi t\u1eadp t\u1ea1 mu\u1ed1n th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c nh\u00fan vai v\u1edbi t\u1ea1 n\u1eb7ng m\u1ed9t c\u00e1ch tho\u1ea3i m\u00e1i.<\/li>\n<\/ul>\n<h3>Th\u00f4ng s\u1ed1 k\u1ef9 thu\u1eadt s\u1ea3n ph\u1ea9m<\/h3>\n<table border=\"1\" width=\"100%\" cellspacing=\"0\" cellpadding=\"5\">\n<tbody>\n<tr>\n<td><strong>M\u1eabu<\/strong><\/td>\n<td>W01IA003<\/td>\n<\/tr>\n<tr>\n<td><strong>Ch\u1ea5t li\u1ec7u<\/strong><\/td>\n<td>Th\u00e9p, ho\u00e0n thi\u1ec7n m\u1ea1 cr\u00f4m<\/td>\n<\/tr>\n<tr>\n<td><strong>K\u00edch th\u01b0\u1edbc<\/strong><\/td>\n<td>D\u00e0i 1830 x R\u1ed9ng 147 x Cao 600 mm<\/td>\n<\/tr>\n<tr>\n<td><strong>Tr\u1ecdng l\u01b0\u1ee3ng<\/strong><\/td>\n<td>28 kg<\/td>\n<\/tr>\n<tr>\n<td><strong>T\u1ea3i tr\u1ecdng<\/strong><\/td>\n<td>200 kg<\/td>\n<\/tr>\n<tr>\n<td><strong>Tay c\u1ea7m<\/strong><\/td>\n<td>C\u00f3 g\u1edd n\u1ed5i, c\u00f3 v\u00e2n (\u0110\u01b0\u1eddng k\u00ednh 28mm)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>","protected":false},"excerpt":{"rendered":"<p>Thanh Hex Bar (Trap Bar) c\u1ee7a Alex Athletics l\u00e0 d\u1ee5ng c\u1ee5 t\u1ed1i \u01b0u \u0111\u1ec3 t\u1eadp t\u1ea1 n\u1eb7ng m\u1ed9t c\u00e1ch an to\u00e0n. Thi\u1ebft k\u1ebf h\u00ecnh l\u1ee5c gi\u00e1c gi\u00fap c\u00e2n b\u1eb1ng tr\u1ecdng l\u01b0\u1ee3ng v\u1edbi tr\u1ecdng t\u00e2m c\u01a1 th\u1ec3, h\u1ed7 tr\u1ee3 gi\u1eef th\u00e2n tr\u00ean th\u1eb3ng v\u00e0 gi\u1ea3m \u0111\u00e1ng k\u1ec3 \u00e1p l\u1ef1c l\u00ean v\u00f9ng l\u01b0ng d\u01b0\u1edbi so v\u1edbi b\u00e0i t\u1eadp deadlift b\u1eb1ng thanh t\u1ea1 th\u1eb3ng. V\u1edbi tay c\u1ea7m n\u1ed5i c\u00f3 v\u00e2n ch\u1ed1ng tr\u01b0\u1ee3t gi\u00fap n\u00e2ng t\u1ea1 d\u1ec5 d\u00e0ng h\u01a1n v\u00e0 t\u01b0 th\u1ebf c\u1ea7m trung t\u00ednh b\u1ea3o v\u1ec7 vai, s\u1ea3n ph\u1ea9m n\u00e0y ho\u00e0n h\u1ea3o cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, v\u1eadn \u0111\u1ed9ng vi\u00ean cao l\u1edbn v\u00e0 nh\u1eefng ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 l\u01b0ng. \u0110\u01b0\u1ee3c ch\u1ebf t\u1ea1o t\u1eeb th\u00e9p m\u1ea1 crom v\u1edbi s\u1ee9c ch\u1ecbu t\u1ea3i 200kg, s\u1ea3n ph\u1ea9m n\u00e0y l\u00fd t\u01b0\u1edfng \u0111\u1ec3 ph\u00e1t tri\u1ec3n s\u1ee9c m\u1ea1nh ch\u00e2n, th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c nh\u00fan vai n\u1eb7ng v\u00e0 x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh to\u00e0n th\u00e2n m\u1ed9t c\u00e1ch an 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