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Luya��n C?? ChA?n Ra??n Cha??c Va��i 7 A?a��ng TA?c NA?ng Cao KhA?ng Pha??i Ai CA�ng Bia??t

A?a�? cA? ma��t vA?c dA?ng ma??nh ma??, cA?n A�a��i, ng?�a�?i ta?�p tha�? hA�nh nA?n chA? tra�?ng A�a??n nha�?ng A�a��ng tA?c ta?�p c?? chA?n bA?n ca??nh via��c chA? tA?m ta?�p pha?�n thA?n trA?n. ChA�nh vA� tha?? 7 A�a��ng tA?c ta?�p c?? chA?n nA?ng cao ngoA�i via��c giA?p ba??n phA?ng trA?nh tA�nh tra??ng a�?trA?n phA�nh, d?�a��i tA?pa�? mA� cA?n cung ca??p ma��t la��ch ta?�p phong phA? A�a�? ba??n la��a cha�?n.

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A?a��ng tA?c 1: VA?c thanh ta?? xua��ng ta??n (50 la?�n)

A?a��ng tA?c 2: Ca?�m ta?? xua��ng ta??n va��i gha?? bench (25 la?�n)

A?a��ng tA?c 3: Deadlift va��i thanh ta?? (50 la?�n)

A?a��ng tA?c 4: Ca?�m ta?? A�??n xua��ng ta??n (50 la?�n)

A?a��ng tA?c 5: Cha��ng A�a?�y tA�nh vA� nA?ng cao A�A?i (30 giA?y)

A?a��ng tA?c 6: Nha??y cao xua��ng ta??n vA� xoay 90 A�a�� (30 giA?y)

A?a��ng tA?c 7: Xua��ng ta??n tA?ch c?? ba??n (30 giA?y)

Video h?�a��ng da?�nA�7 A�a��ng tA?c nA?ng cao cho c?? chA?n ra??n cha??c hia��u qua?? A�

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