{"id":101258,"date":"2026-02-11T06:24:21","date_gmt":"2026-02-10T22:24:21","guid":{"rendered":"https:\/\/stbadmintonacademy.my\/the-ultimate-badminton-gym-workout-5-exercises-for-court-speed-and-power\/"},"modified":"2026-02-12T10:36:06","modified_gmt":"2026-02-12T02:36:06","slug":"the-ultimate-badminton-gym-workout-5-exercises-for-court-speed-and-power","status":"publish","type":"post","link":"https:\/\/stbadmintonacademy.my\/vi\/the-ultimate-badminton-gym-workout-5-exercises-for-court-speed-and-power\/","title":{"rendered":"B\u00e0i T\u1eadp Gym C\u1ea7u L\u00f4ng T\u1ed1i \u01afu \u2013 5 \u0110\u1ed9ng T\u00e1c T\u0103ng T\u1ed1c \u0110\u1ed9 v\u00e0 S\u1ee9c M\u1ea1nh"},"content":{"rendered":"<div class=\"gb-container gb-container-b987a394\"><div class=\"gb-inside-container\">\n\n<h1 class=\"gb-headline gb-headline-3b9dd504 gb-headline-text\"><strong>B\u00e0i T\u1eadp Gym C\u1ea7u L\u00f4ng T\u1ed1i \u01afu \u2013 5 \u0110\u1ed9ng T\u00e1c T\u0103ng T\u1ed1c \u0110\u1ed9 v\u00e0 <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-global-color-7-color\">S\u1ee9c M\u1ea1nh<\/mark><\/strong><\/h1>\n\n\n<nav aria-label=\"breadcrumbs\" class=\"rank-math-breadcrumb\"><p><span class=\"last\">Home<\/span><\/p><\/nav>\n\n\n\n<p>V\u1edbi t\u01b0 duy \u0111\u00fang \u0111\u1eafn, ch\u00fang ta c\u00f3 th\u1ec3 thay \u0111\u1ed5i ho\u00e0n to\u00e0n l\u1ed1i ch\u01a1i c\u1ee7a b\u1ea1n. H\u01b0\u1edbng d\u1eabn n\u00e0y bao g\u1ed3m 5 b\u00e0i t\u1eadp gym thi\u1ebft y\u1ebfu gi\u00fap c\u00e1c tay v\u1ee3t tr\u1ebb thi \u0111\u1ea5u, \u0111\u1ed9i tuy\u1ec3n tr\u01b0\u1eddng h\u1ecdc v\u00e0 ng\u01b0\u1eddi l\u1edbn nghi\u00eam t\u00fac t\u1ea1i Setapak, Wangsa Maju, Cheras, Kepong v\u00e0 Ampang x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh \u0111\u00f4i ch\u00e2n v\u00e0 kh\u1ea3 n\u0103ng b\u00f9ng n\u1ed5 c\u1ea7n thi\u1ebft cho c\u1ea7u l\u00f4ng. \u0110\u00e2y kh\u00f4ng ph\u1ea3i l\u00e0 t\u1eadp th\u1ec3 h\u00ecnh (bodybuilding); m\u1ee5c ti\u00eau l\u00e0 \u0111\u1ec3 di chuy\u1ec3n nhanh h\u01a1n (footwork linh ho\u1ea1t), b\u1eadt nh\u1ea3y cao h\u01a1n v\u00e0 h\u1ed3i ph\u1ee5c v\u1ecb tr\u00ed nhanh h\u01a1n tr\u00ean s\u00e2n.<\/p>\n\n<\/div><div class=\"gb-shapes\"><div class=\"gb-shape gb-shape-1\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1200 218\" preserveAspectRatio=\"none\"><path d=\"M0 218h1200v-31.3l-40 4.4c-40 4.8-120 13.1-200 0-80-13.6-160-48.6-240-66.7-80-17.8-160-17.8-240-8.8-80 8.6-160 26.9-240 8.8-80-17.7-160-71.1-200-97.7L0 0v218z\"\/><\/svg><\/div><div class=\"gb-shape gb-shape-2\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1200 218\" preserveAspectRatio=\"none\"><path d=\"M0 218h1200v-31.3l-40 4.4c-40 4.8-120 13.1-200 0-80-13.6-160-48.6-240-66.7-80-17.8-160-17.8-240-8.8-80 8.6-160 26.9-240 8.8-80-17.7-160-71.1-200-97.7L0 0v218z\"\/><\/svg><\/div><div class=\"gb-shape gb-shape-3\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1200 218\" preserveAspectRatio=\"none\"><path d=\"M0 218h1200v-31.3l-40 4.4c-40 4.8-120 13.1-200 0-80-13.6-160-48.6-240-66.7-80-17.8-160-17.8-240-8.8-80 8.6-160 26.9-240 8.8-80-17.7-160-71.1-200-97.7L0 0v218z\"\/><\/svg><\/div><\/div><\/div>\n\n<div class=\"gb-container gb-container-c65b0277\"><div class=\"gb-inside-container\">\n<div class=\"gb-grid-wrapper gb-grid-wrapper-46b9ae1c\">\n<div class=\"gb-grid-column gb-grid-column-ee22cad4\"><div class=\"gb-container gb-container-ee22cad4\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-49b92206\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-performing-goblet-squat-at-gym-near-Setapak-Kuala-Lumpur.jpg\" alt=\"V\u1eadn \u0111\u1ed9ng vi\u00ean c\u1ea7u l\u00f4ng th\u1ef1c hi\u1ec7n goblet squat t\u1ea1i ph\u00f2ng gym g\u1ea7n Setapak Kuala Lumpur\" class=\"wp-image-100462\" title=\"T\u1eadp luy\u1ec7n gym b\u1ed5 tr\u1ee3 s\u1ee9c m\u1ea1nh ch\u00e2n cho c\u1ea7u l\u00f4ng\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-performing-goblet-squat-at-gym-near-Setapak-Kuala-Lumpur.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-performing-goblet-squat-at-gym-near-Setapak-Kuala-Lumpur-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-performing-goblet-squat-at-gym-near-Setapak-Kuala-Lumpur-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-performing-goblet-squat-at-gym-near-Setapak-Kuala-Lumpur-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-a117e04f\"><div class=\"gb-container gb-container-a117e04f\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-1\"><strong>Nguy\u00ean T\u1eafc T\u1eadp Luy\u1ec7n<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-d6be2288 gb-headline-text\"><strong>T\u1ea1i Sao Ng\u01b0\u1eddi Ch\u01a1i C\u1ea7u L\u00f4ng C\u1ea7n <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">S\u1ee9c M\u1ea1nh Ch\u00e2n<\/mark><\/strong><\/h2>\n\n\n\n<p>C\u1ea7u l\u00f4ng \u0111\u00f2i h\u1ecfi nh\u1eefng b\u01b0\u1edbc lunge (ch\u00f9ng ch\u00e2n) b\u00f9ng n\u1ed5, \u0111\u1ed5i h\u01b0\u1edbng nhanh v\u00e0 nh\u1eefng c\u00fa b\u1eadt nh\u1ea3y m\u1ea1nh m\u1ebd. N\u1ebfu kh\u00f4ng c\u00f3 \u0111\u00f4i ch\u00e2n v\u00e0 h\u00f4ng kh\u1ecfe, kh\u1ea3 n\u0103ng di chuy\u1ec3n (footwork) c\u1ee7a b\u1ea1n s\u1ebd ch\u1eadm ch\u1ea1p v\u00e0 nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng \u0111\u1ea7u g\u1ed1i ho\u1eb7c m\u1eaft c\u00e1 ch\u00e2n s\u1ebd t\u0103ng l\u00ean. Nhi\u1ec1u ng\u01b0\u1eddi ch\u01a1i t\u1ea1i Kuala Lumpur ch\u1ec9 t\u1eadp trung v\u00e0o k\u1ef9 thu\u1eadt v\u1ee3t, nh\u01b0ng vi\u1ec7c b\u1ed5 sung 2\u20133 bu\u1ed5i t\u1eadp gym c\u00f3 c\u1ea5u tr\u00fac m\u1ed7i tu\u1ea7n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 t\u1ed1c \u0111\u1ed9 v\u00e0 s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<p>M\u1ee5c ti\u00eau l\u00e0 ch\u1ea5t l\u01b0\u1ee3ng h\u01a1n s\u1ed1 l\u01b0\u1ee3ng. Thay v\u00ec t\u1eadp \u0111\u1ebfn ki\u1ec7t s\u1ee9c hay c\u1ed1 g\u1eafng tr\u00f4ng gi\u1ed1ng nh\u01b0 m\u1ed9t v\u1eadn \u0111\u1ed9ng vi\u00ean th\u1ec3 h\u00ecnh, ng\u01b0\u1eddi ch\u01a1i c\u1ea7u l\u00f4ng n\u00ean t\u1eadp trung v\u00e0o c\u00e1c b\u00e0i t\u1eadp \u0111a kh\u1edbp nh\u01b0 squats v\u00e0 lunges v\u1edbi m\u1ee9c t\u1ea1 v\u1eeba ph\u1ea3i. \u0110i\u1ec1u n\u00e0y gi\u00fap x\u00e2y d\u1ef1ng &#8220;s\u1ee9c m\u1ea1nh s\u00e2n \u0111\u1ea5u&#8221; \u0111\u1eb7c th\u00f9 \u0111\u1ec3 \u0111\u1ea9y \u0111\u00e0 m\u1ea1nh t\u1eeb c\u00e1c g\u00f3c s\u00e2n v\u00e0 h\u1ed3i ph\u1ee5c v\u1ec1 trung t\u00e2m nhanh ch\u00f3ng, b\u1ea5t k\u1ec3 b\u1ea1n t\u1eadp luy\u1ec7n t\u1ea1i Setapak, Gombak hay Petaling Jaya.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-766d33ad\">\n<div class=\"gb-grid-column gb-grid-column-8ee01b48\"><div class=\"gb-container gb-container-8ee01b48\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-ffbffbf3\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Junior-athlete-from-Wangsa-Maju-performing-split-squat-for-badminton-leg-strength.jpg\" alt=\"V\u1eadn \u0111\u1ed9ng vi\u00ean tr\u1ebb t\u1eeb Wangsa Maju th\u1ef1c hi\u1ec7n split squat \u0111\u1ec3 t\u0103ng s\u1ee9c m\u1ea1nh ch\u00e2n c\u1ea7u l\u00f4ng\" class=\"wp-image-100463\" title=\"Split squats gi\u00fap gi\u1eef th\u0103ng b\u1eb1ng khi \u0111\u00e1nh c\u1ea7u\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Junior-athlete-from-Wangsa-Maju-performing-split-squat-for-badminton-leg-strength.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Junior-athlete-from-Wangsa-Maju-performing-split-squat-for-badminton-leg-strength-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Junior-athlete-from-Wangsa-Maju-performing-split-squat-for-badminton-leg-strength-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Junior-athlete-from-Wangsa-Maju-performing-split-squat-for-badminton-leg-strength-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-18e64276\"><div class=\"gb-container gb-container-18e64276\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-2\"><strong>B\u00e0i T\u1eadp 1 &amp; 2<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-fe4314d9 gb-headline-text\"><strong>Squat &amp; Lunge: T\u1ea1o <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">L\u1ef1c \u0110\u1ea9y Ch\u00e2n<\/mark><\/strong><\/h2>\n\n\n\n<p><strong>1. M\u00f4 h\u00ecnh Squat (Goblet ho\u1eb7c Front Squat)<\/strong><br>Squat l\u00e0 n\u1ec1n t\u1ea3ng \u0111\u1ec3 t\u1ea1o ra s\u1ee9c m\u1ea1nh theo ph\u01b0\u01a1ng th\u1eb3ng \u0111\u1ee9ng v\u00e0 ph\u01b0\u01a1ng ngang. Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u n\u00ean t\u1eadp Goblet Squat (gi\u1eef m\u1ed9t qu\u1ea3 t\u1ea1 tr\u01b0\u1edbc ng\u1ef1c). Gi\u1eef ng\u1ef1c th\u1eb3ng, \u0111\u1ea7u g\u1ed1i h\u01b0\u1edbng theo m\u0169i ch\u00e2n v\u00e0 b\u00e0n ch\u00e2n b\u00e1m ch\u1eb7t s\u00e0n. M\u1ee5c ti\u00eau 3\u20134 hi\u1ec7p, m\u1ed7i hi\u1ec7p 5\u20138 l\u1ea7n. B\u00e0i t\u1eadp n\u00e0y x\u00e2y d\u1ef1ng l\u1ef1c \u0111\u1ea9y t\u1ed5ng th\u1ec3 c\u1ea7n thi\u1ebft \u0111\u1ec3 b\u1eadt nh\u1ea3y v\u00e0 di chuy\u1ec3n kh\u1eafp s\u00e2n.<br><br><strong>2. Split Squat \/ Lunge (Ch\u00f9ng ch\u00e2n)<\/strong><br>C\u1ea7u l\u00f4ng l\u00e0 m\u00f4n th\u1ec3 thao \u0111\u01a1n ph\u01b0\u01a1ng; b\u1ea1n g\u1ea7n nh\u01b0 lu\u00f4n lunge ho\u1eb7c \u0111\u1ea9y \u0111\u00e0 b\u1eb1ng m\u1ed9t ch\u00e2n. B\u00e0i t\u1eadp Split Squat ho\u1eb7c Reverse Lunge t\u1eadp trung v\u00e0o s\u1ee9c m\u1ea1nh \u0111\u01a1n n\u00e0y. B\u01b0\u1edbc ra sau, h\u1ea1 \u0111\u1ea7u g\u1ed1i sau xu\u1ed1ng s\u00e0n trong khi gi\u1eef th\u00e2n ng\u01b0\u1eddi th\u1eb3ng, sau \u0111\u00f3 \u0111\u1ea1p m\u1ea1nh l\u00ean b\u1eb1ng ch\u00e2n tr\u01b0\u1edbc. Th\u1ef1c hi\u1ec7n 3 hi\u1ec7p, 6\u201310 l\u1ea7n m\u1ed7i ch\u00e2n. \u0110i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng khi c\u1ee9u c\u1ea7u \u1edf c\u00e1c g\u00f3c s\u00e2u.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-30382c81\">\n<div class=\"gb-grid-column gb-grid-column-485232c8\"><div class=\"gb-container gb-container-485232c8\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-f1f4c453\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-practicing-Romanian-deadlift-for-hamstring-power-in-Cheras-gym.jpg\" alt=\"V\u1eadn \u0111\u1ed9ng vi\u00ean c\u1ea7u l\u00f4ng t\u1eadp Romanian deadlift \u0111\u1ec3 t\u0103ng s\u1ee9c m\u1ea1nh \u0111\u00f9i sau t\u1ea1i gym Cheras\" class=\"wp-image-100464\" title=\"C\u00e1c b\u00e0i t\u1eadp chu\u1ed7i sau cho ng\u01b0\u1eddi ch\u01a1i c\u1ea7u l\u00f4ng\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-practicing-Romanian-deadlift-for-hamstring-power-in-Cheras-gym.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-practicing-Romanian-deadlift-for-hamstring-power-in-Cheras-gym-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-practicing-Romanian-deadlift-for-hamstring-power-in-Cheras-gym-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-practicing-Romanian-deadlift-for-hamstring-power-in-Cheras-gym-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-c7c79a46\"><div class=\"gb-container gb-container-c7c79a46\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-3\"><strong>B\u00e0i T\u1eadp 3 &amp; 4<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-1eb77145 gb-headline-text\"><strong>S\u1ee9c M\u1ea1nh Chu\u1ed7i Sau &amp; T\u1ed1c \u0110\u1ed9 <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Ngang<\/mark><\/strong><\/h2>\n\n\n\n<p><strong>3. G\u1eadp H\u00f4ng (Romanian Deadlift)<\/strong><br>C\u01a1 m\u00f4ng v\u00e0 \u0111\u00f9i sau l\u00e0 \u0111\u1ed9ng c\u01a1 di chuy\u1ec3n c\u1ee7a b\u1ea1n. Ch\u00fang gi\u00fap b\u1ea1n d\u1eebng l\u1ea1i an to\u00e0n v\u00e0 b\u1ea3o v\u1ec7 \u0111\u1ea7u g\u1ed1i. B\u00e0i t\u1eadp Romanian Deadlift (s\u1eed d\u1ee5ng t\u1ea1 \u0111\u00f2n ho\u1eb7c t\u1ea1 \u0111\u01a1n) r\u00e8n luy\u1ec7n chu\u1ed7i c\u01a1 sau n\u00e0y. G\u1eadp ng\u01b0\u1eddi t\u1ea1i h\u00f4ng v\u1edbi \u0111\u1ea7u g\u1ed1i h\u01a1i ch\u00f9ng v\u00e0 gi\u1eef l\u01b0ng th\u1eb3ng. M\u1ee5c ti\u00eau 3\u20134 hi\u1ec7p, 5\u20138 l\u1ea7n. Tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng \u0111\u1ec3 cong l\u01b0ng d\u01b0\u1edbi.<br><br><strong>4. B\u1eadt Nh\u1ea3y Ngang (Lateral Bounds \/ Skater Jumps)<\/strong><br>C\u1ea7u l\u00f4ng l\u00e0 v\u1ec1 t\u1ed1c \u0111\u1ed9 di chuy\u1ec3n sang hai b\u00ean. Lateral bounds bao g\u1ed3m vi\u1ec7c b\u1eadt nh\u1ea3y t\u1eeb ch\u00e2n n\u00e0y sang ch\u00e2n kia theo ph\u01b0\u01a1ng ngang, ti\u1ebfp \u0111\u1ea5t nh\u1eb9 nh\u00e0ng. B\u00e0i t\u1eadp plyometric n\u00e0y x\u00e2y d\u1ef1ng l\u1ef1c \u0111\u1ea9y b\u00f9ng n\u1ed5 \u0111\u1ec3 ph\u00f2ng th\u1ee7 c\u00e1c c\u00fa \u0111\u1eadp c\u1ea7u (smash). Th\u1ef1c hi\u1ec7n 3\u20135 hi\u1ec7p, 4\u20138 l\u1ea7n nh\u1ea3y m\u1ed7i b\u00ean. T\u1eadp trung v\u00e0o vi\u1ec7c ti\u1ebfp \u0111\u1ea5t \u1ed5n \u0111\u1ecbnh, \u00eam \u00e1i \u0111\u1ec3 b\u1ea3o v\u1ec7 kh\u1edbp.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-923b3bea\">\n<div class=\"gb-grid-column gb-grid-column-ad288eac\"><div class=\"gb-container gb-container-ad288eac\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-c3f772bd\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Core-and-calf-strengthening-workout-for-badminton-athletes-in-Kuala-Lumpur.jpg\" alt=\"B\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng v\u00e0 b\u1eafp ch\u00e2n cho v\u1eadn \u0111\u1ed9ng vi\u00ean c\u1ea7u l\u00f4ng t\u1ea1i Kuala Lumpur\" class=\"wp-image-100465\" title=\"Hu\u1ea5n luy\u1ec7n core cho s\u1ef1 \u1ed5n \u0111\u1ecbnh trong c\u1ea7u l\u00f4ng\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Core-and-calf-strengthening-workout-for-badminton-athletes-in-Kuala-Lumpur.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Core-and-calf-strengthening-workout-for-badminton-athletes-in-Kuala-Lumpur-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Core-and-calf-strengthening-workout-for-badminton-athletes-in-Kuala-Lumpur-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Core-and-calf-strengthening-workout-for-badminton-athletes-in-Kuala-Lumpur-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-ea4295da\"><div class=\"gb-container gb-container-ea4295da\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-4\"><strong>B\u00e0i T\u1eadp 5 &amp; Core<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-e3988e70 gb-headline-text\"><strong>\u0110\u1ed9 C\u1ee9ng C\u1ed5 Ch\u00e2n &amp; \u1ed4n \u0110\u1ecbnh <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">C\u1ed1t L\u00f5i (Core)<\/mark><\/strong><\/h2>\n\n\n\n<p><strong>5. Combo S\u1ee9c m\u1ea1nh B\u1eafp ch\u00e2n &amp; Core<\/strong><br>B\u1eafp ch\u00e2n c\u1ee7a b\u1ea1n ch\u1ecbu tr\u00e1ch nhi\u1ec7m cho ph\u1ea3n x\u1ea1 t\u00edch t\u1eafc tr\u00ean l\u01b0\u1edbi v\u00e0 \u0111\u1ed9 n\u1ea3y trong footwork. H\u00e3y k\u1ebft h\u1ee3p b\u00e0i t\u1eadp nh\u00f3n g\u00f3t \u0111\u1ee9ng (Calf Raises) v\u1edbi b\u00e0i t\u1eadp core nh\u01b0 Plank ho\u1eb7c Pallof Press. M\u1ed9t c\u01a1 core kh\u1ecfe gi\u00fap truy\u1ec1n l\u1ef1c t\u1eeb ch\u00e2n l\u00ean c\u00e1nh tay c\u1ea7m v\u1ee3t hi\u1ec7u qu\u1ea3.<br><br>Th\u1eed 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 12\u201315 l\u1ea7n nh\u00f3n g\u00f3t c\u00f3 ki\u1ec3m so\u00e1t, theo sau ngay l\u1eadp t\u1ee9c l\u00e0 30 gi\u00e2y plank. Tr\u00e1nh nh\u00fan nh\u1ea3y khi nh\u00f3n g\u00f3t; th\u1ef1c hi\u1ec7n h\u1ebft bi\u00ean \u0111\u1ed9 chuy\u1ec3n \u0111\u1ed9ng \u0111\u1ec3 x\u00e2y d\u1ef1ng \u0111\u1ed9 c\u1ee9ng c\u1ed5 ch\u00e2n, gi\u00fap ng\u0103n ng\u1eeba c\u00e1c ch\u1ea5n th\u01b0\u01a1ng nh\u01b0 l\u1eadt c\u1ed5 ch\u00e2n th\u01b0\u1eddng th\u1ea5y trong c\u00e1c tr\u1eadn \u0111\u1ea5u giao l\u01b0u quanh Ampang v\u00e0 Melati Utama.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-2fbefcf5\">\n<div class=\"gb-grid-column gb-grid-column-72ebb3ca\"><div class=\"gb-container gb-container-72ebb3ca\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-1864283f\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Coach-explaining-safe-gym-lifting-technique-to-junior-badminton-player-in-Setapak.jpg\" alt=\"Hu\u1ea5n luy\u1ec7n vi\u00ean gi\u1ea3i th\u00edch k\u1ef9 thu\u1eadt n\u00e2ng t\u1ea1 an to\u00e0n cho v\u1eadn \u0111\u1ed9ng vi\u00ean c\u1ea7u l\u00f4ng tr\u1ebb t\u1ea1i Setapak\" class=\"wp-image-100466\" title=\"Ti\u1ebfn tr\u00ecnh t\u1eadp gym an to\u00e0n cho tr\u1ebb em\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Coach-explaining-safe-gym-lifting-technique-to-junior-badminton-player-in-Setapak.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Coach-explaining-safe-gym-lifting-technique-to-junior-badminton-player-in-Setapak-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Coach-explaining-safe-gym-lifting-technique-to-junior-badminton-player-in-Setapak-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Coach-explaining-safe-gym-lifting-technique-to-junior-badminton-player-in-Setapak-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-f16eceee\"><div class=\"gb-container gb-container-f16eceee\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-5\"><strong>L\u00ean K\u1ebf Ho\u1ea1ch T\u1eadp Luy\u1ec7n<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-53e6ebe7 gb-headline-text\"><strong>X\u00e2y D\u1ef1ng M\u1ed9t Bu\u1ed5i T\u1eadp Gym <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">\u0110\u01a1n Gi\u1ea3n<\/mark><\/strong><\/h2>\n\n\n\n<p>M\u1ed9t bu\u1ed5i t\u1eadp \u0111i\u1ec3n h\u00ecnh n\u00ean k\u00e9o d\u00e0i 45\u201360 ph\u00fat. B\u1eaft \u0111\u1ea7u v\u1edbi kh\u1edfi \u0111\u1ed9ng bao g\u1ed3m c\u00e1c b\u00e0i t\u1eadp linh ho\u1ea1t kh\u1edbp (mobility). Sau \u0111\u00f3, chuy\u1ec3n sang kh\u1ed1i s\u1ee9c m\u1ea1nh ch\u00ednh (Squats + G\u1eadp H\u00f4ng). Ti\u1ebfp theo l\u00e0 c\u00e1c b\u00e0i t\u1eadp m\u1ed9t ch\u00e2n (Split Squats) v\u00e0 c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh t\u1ed1c \u0111\u1ed9 (Lateral Bounds). K\u1ebft th\u00fac v\u1edbi ph\u1ea7n b\u1ed5 tr\u1ee3 (B\u1eafp ch\u00e2n + Core).<\/p>\n\n\n\n<p>\u0110\u1ed1i v\u1edbi h\u1ea7u h\u1ebft ng\u01b0\u1eddi ch\u01a1i t\u1ea1i Kuala Lumpur v\u1eeba \u0111i h\u1ecdc v\u1eeba \u0111i l\u00e0m, 2 bu\u1ed5i t\u1eadp gym m\u1ed7i tu\u1ea7n v\u00e0o c\u00e1c ng\u00e0y kh\u00f4ng li\u00ean ti\u1ebfp l\u00e0 l\u00fd t\u01b0\u1edfng. \u0110i\u1ec1u n\u00e0y cho ph\u00e9p c\u01a1 th\u1ec3 h\u1ed3i ph\u1ee5c \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 tr\u1ea1ng t\u1ed1t nh\u1ea5t cho c\u00e1c bu\u1ed5i t\u1eadp k\u1ef9 thu\u1eadt tr\u00ean s\u00e2n t\u1ea1i ST Badminton Academy. Tr\u00e1nh t\u1eadp ch\u00e2n n\u1eb7ng v\u00e0o ng\u00e0y tr\u01b0\u1edbc tr\u1eadn \u0111\u1ea5u ho\u1eb7c gi\u1ea3i \u0111\u1ea5u quan tr\u1ecdng.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-add9ca71\">\n<div class=\"gb-grid-column gb-grid-column-27109b4c\"><div class=\"gb-container gb-container-27109b4c\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-f1b3baff\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-checking-squat-form-in-mirror-to-prevent-injury.jpg\" alt=\"V\u1eadn \u0111\u1ed9ng vi\u00ean c\u1ea7u l\u00f4ng ki\u1ec3m tra t\u01b0 th\u1ebf squat tr\u01b0\u1edbc g\u01b0\u01a1ng \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng\" class=\"wp-image-100467\" title=\"An to\u00e0n ph\u00f2ng gym cho ng\u01b0\u1eddi ch\u01a1i c\u1ea7u l\u00f4ng\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-checking-squat-form-in-mirror-to-prevent-injury.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-checking-squat-form-in-mirror-to-prevent-injury-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-checking-squat-form-in-mirror-to-prevent-injury-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-checking-squat-form-in-mirror-to-prevent-injury-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-d0b536c0\"><div class=\"gb-container gb-container-d0b536c0\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-6\"><strong>An To\u00e0n L\u00e0 Tr\u00ean H\u1ebft<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-33090c3c gb-headline-text\"><strong>Ti\u1ebfn Tr\u00ecnh &amp; Nh\u1eefng Sai L\u1ea7m <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">Ph\u1ed5 Bi\u1ebfn<\/mark><\/strong><\/h2>\n\n\n\n<p>B\u1eaft \u0111\u1ea7u v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 ho\u1eb7c t\u1ea1 r\u1ea5t nh\u1eb9. Ch\u1ec9 t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng khi k\u1ef9 thu\u1eadt c\u1ee7a b\u1ea1n \u0111\u00e3 ho\u00e0n h\u1ea3o. M\u1ed9t sai l\u1ea7m ph\u1ed5 bi\u1ebfn c\u1ee7a c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean tr\u1ebb t\u1ea1i Malaysia l\u00e0 b\u1eaft ch\u01b0\u1edbc c\u00e1c b\u00e0i n\u00e2ng t\u1ea1 n\u1eb7ng tr\u00ean m\u1ea1ng x\u00e3 h\u1ed9i m\u00e0 kh\u00f4ng c\u00f3 n\u1ec1n t\u1ea3ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1ea3n. \u0110i\u1ec1u n\u00e0y th\u01b0\u1eddng d\u1eabn \u0111\u1ebfn \u0111au l\u01b0ng ho\u1eb7c c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 \u0111\u1ea7u g\u1ed1i. Lu\u00f4n gi\u1eef l\u1ea1i 1\u20132 l\u1ea7n l\u1eb7p &#8220;d\u1ef1 tr\u1eef&#8221; thay v\u00ec t\u1eadp \u0111\u1ebfn ki\u1ec7t s\u1ee9c ho\u00e0n to\u00e0n trong m\u1ed7i hi\u1ec7p. N\u1ebfu c\u1ea3m th\u1ea5y \u0111au nh\u00f3i, h\u00e3y d\u1eebng l\u1ea1i ngay l\u1eadp t\u1ee9c.<\/p>\n\n\n\n<p>H\u00e3y t\u00ecm s\u1ef1 h\u01b0\u1edbng d\u1eabn t\u1eeb hu\u1ea5n luy\u1ec7n vi\u00ean c\u00f3 chuy\u00ean m\u00f4n n\u1ebfu b\u1ea1n m\u1edbi l\u00e0m quen v\u1edbi gym. H\u1ecdc c\u00e1ch g\u1eadp h\u00f4ng (hinge) v\u00e0 squat \u0111\u00fang c\u00e1ch c\u0169ng l\u00e0 m\u1ed9t k\u1ef9 n\u0103ng, gi\u1ed1ng nh\u01b0 h\u1ecdc c\u00fa ph\u00f4ng c\u1ea7u tr\u00e1i tay (backhand clear). T\u01b0 th\u1ebf \u0111\u00fang \u0111\u1ea3m b\u1ea3o b\u1ea1n x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp th\u1ef1c s\u1ef1 chuy\u1ec3n h\u00f3a th\u00e0nh hi\u1ec7u su\u1ea5t t\u1ed1t h\u01a1n tr\u00ean s\u00e2n.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-7aa6d643\">\n<div class=\"gb-grid-column gb-grid-column-094255c4\"><div class=\"gb-container gb-container-094255c4\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-c73b6bc4\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-club-player-from-Kepong-using-gym-to-improve-badminton-endurance.jpg\" alt=\"Ng\u01b0\u1eddi ch\u01a1i c\u00e2u l\u1ea1c b\u1ed9 phong tr\u00e0o t\u1ea1i Kepong t\u1eadp gym \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n c\u1ea7u l\u00f4ng\" class=\"wp-image-100468\" title=\"Th\u1ec3 l\u1ef1c ph\u00f2ng gym cho ng\u01b0\u1eddi l\u1edbn\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-club-player-from-Kepong-using-gym-to-improve-badminton-endurance.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-club-player-from-Kepong-using-gym-to-improve-badminton-endurance-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-club-player-from-Kepong-using-gym-to-improve-badminton-endurance-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-club-player-from-Kepong-using-gym-to-improve-badminton-endurance-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-11c64c35\"><div class=\"gb-container gb-container-11c64c35\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-5\"><strong>K\u1ebft H\u1ee3p<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-2bc688f2 gb-headline-text\"><strong>T\u1eadp Gym vs T\u1eadp Luy\u1ec7n <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Tr\u00ean S\u00e2n<\/mark><\/strong><\/h2>\n\n\n\n<p>H\u00e3y nh\u1edb r\u1eb1ng t\u1eadp gym l\u00e0 c\u00f4ng c\u1ee5 h\u1ed7 tr\u1ee3 cho c\u1ea7u l\u00f4ng c\u1ee7a b\u1ea1n, kh\u00f4ng ph\u1ea3i \u0111\u1ec3 thay th\u1ebf n\u00f3. S\u1ee9c m\u1ea1nh b\u1ea1n x\u00e2y d\u1ef1ng trong ph\u00f2ng gym gi\u00fap b\u1ea1n duy tr\u00ec t\u01b0 th\u1ebf \u0111\u00fang trong c\u00e1c lo\u1ea1t c\u1ea7u b\u1ec1n v\u00e0 b\u00f9ng n\u1ed5 trong c\u00fa nh\u1ea3y \u0111\u1eadp c\u1ea7u (jump smash) ngay c\u1ea3 \u1edf s\u00e9c th\u1ee9 3. T\u1ea1i ST Badminton Academy Malaysia, ch\u00fang t\u00f4i khuy\u1ebfn kh\u00edch ng\u01b0\u1eddi ch\u01a1i coi s\u1ee9c m\u1ea1nh v\u00e0 th\u1ec3 l\u1ef1c l\u00e0 n\u1ec1n t\u1ea3ng gi\u00fap k\u1ef9 thu\u1eadt c\u1ee7a h\u1ecd t\u1ecfa s\u00e1ng.<\/p>\n\n\n\n<p>N\u1ebfu b\u1ea1n s\u1ed1ng \u1edf Setapak, Wangsa Maju, ho\u1eb7c Cheras, vi\u1ec7c t\u00ecm m\u1ed9t ph\u00f2ng gym \u0111\u01a1n gi\u1ea3n g\u1ea7n nh\u00e0 \u0111\u1ec3 th\u1ef1c hi\u1ec7n 5 b\u00e0i t\u1eadp n\u00e0y r\u1ea5t d\u1ec5 d\u00e0ng. S\u1ef1 ki\u00ean tr\u00ec l\u00e0 ch\u00eca kh\u00f3a. Th\u1eadm ch\u00ed ch\u1ec9 c\u1ea7n hai bu\u1ed5i t\u1eadp trung m\u1ed7i tu\u1ea7n s\u1ebd mang l\u1ea1i k\u1ebft qu\u1ea3 t\u1ed1t h\u01a1n tr\u00ean s\u00e2n so v\u1edbi c\u00e1c bu\u1ed5i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao ng\u1eabu h\u1ee9ng khi\u1ebfn b\u1ea1n qu\u00e1 \u0111au nh\u1ee9c \u0111\u1ec3 ch\u01a1i c\u1ea7u \u0111\u00fang c\u00e1ch.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-container gb-container-e043c359 gbp-section\">\n<div class=\"gb-container gb-container-57db8dd3 gbp-section__inner\">\n<div class=\"gb-container gb-container-f1216be5\">\n\n<h2 class=\"gb-headline gb-headline-941000e3 gb-headline-text gbp-section__headline\">FAQs: T\u1eadp Luy\u1ec7n Gym Cho C\u1ea7u L\u00f4ng T\u1ea1i <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">KL<\/mark><\/h2>\n\n\n\n<p>Gi\u1ea3i \u0111\u00e1p c\u00e1c c\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p t\u1eeb ng\u01b0\u1eddi ch\u01a1i v\u00e0 ph\u1ee5 huynh t\u1ea1i Kuala Lumpur v\u1ec1 r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 th\u1ec3 l\u1ef1c b\u1ed5 tr\u1ee3 c\u1ea7u l\u00f4ng.<\/p>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-b997057e\">\n<div class=\"gb-grid-column gb-grid-column-9eb55f9d\"><div class=\"gb-container gb-container-9eb55f9d gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-906120f3 gb-headline-text gbp-card__title\">Ng\u01b0\u1eddi ch\u01a1i c\u1ea7u l\u00f4ng n\u00ean t\u1eadp gym bao nhi\u00eau l\u1ea7n m\u1ed7i <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">tu\u1ea7n?<\/mark><\/h3>\n\n\n\n<p>H\u1ea7u h\u1ebft ng\u01b0\u1eddi ch\u01a1i c\u1ea7u l\u00f4ng t\u1ea1i KL ph\u00e1t tri\u1ec3n t\u1ed1t v\u1edbi 2\u20133 bu\u1ed5i t\u1eadp gym m\u1ed7i tu\u1ea7n, t\u00f9y thu\u1ed9c v\u00e0o \u0111\u1ed9 tu\u1ed5i v\u00e0 l\u1ecbch tr\u00ecnh. T\u1ea7n su\u1ea5t n\u00e0y cho ph\u00e9p b\u1ea1n x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh m\u00e0 kh\u00f4ng t\u00edch t\u1ee5 qu\u00e1 nhi\u1ec1u m\u1ec7t m\u1ecfi cho c\u00e1c bu\u1ed5i t\u1eadp tr\u00ean s\u00e2n. Vi\u1ec7c c\u00f3 ng\u00e0y ngh\u1ec9 ho\u1eb7c ng\u00e0y t\u1eadp nh\u1eb9 l\u00e0 r\u1ea5t quan tr\u1ecdng, \u0111\u1eb7c bi\u1ec7t n\u1ebfu b\u1ea1n c\u0169ng t\u1eadp c\u1ea7u l\u00f4ng 3\u20134 l\u1ea7n m\u1ed9t tu\u1ea7n t\u1ea1i Setapak ho\u1eb7c Wangsa Maju.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-7143cf45\"><div class=\"gb-container gb-container-7143cf45 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-0560b3f6 gb-headline-text gbp-card__title\">T\u1eadp squat n\u1eb7ng c\u00f3 l\u00e0m t\u00f4i ch\u1eadm \u0111i tr\u00ean <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">s\u00e2n?<\/mark><\/h3>\n\n\n\n<p>N\u1ebfu b\u1ea1n ch\u1ec9 t\u1eadp n\u00e2ng n\u1eb7ng ch\u1eadm ch\u1ea1p v\u00e0 b\u1ecf qua ch\u1ea5t l\u01b0\u1ee3ng chuy\u1ec3n \u0111\u1ed9ng, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y n\u1eb7ng n\u1ec1 trong th\u1eddi gian \u0111\u1ea7u. Tuy nhi\u00ean, khi th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1ch, vi\u1ec7c t\u0103ng s\u1ee9c m\u1ea1nh squat c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng t\u1ea1o l\u1ef1c xu\u1ed1ng m\u1eb7t \u0111\u1ea5t, gi\u00fap b\u1ea1n di chuy\u1ec3n nhanh h\u01a1n. T\u1ea1i ST Badminton Academy, ch\u00fang t\u00f4i khuy\u00ean n\u00ean k\u1ebft h\u1ee3p t\u1eadp s\u1ee9c m\u1ea1nh v\u1edbi plyometrics (b\u1eadt nh\u1ea3y) \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp m\u1edbi chuy\u1ec3n h\u00f3a th\u00e0nh t\u1ed1c \u0111\u1ed9 b\u00f9ng n\u1ed5 tr\u00ean s\u00e2n.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-6cb11780\"><div class=\"gb-container gb-container-6cb11780 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-ac75dd50 gb-headline-text gbp-card__title\">Nh\u1eefng b\u00e0i t\u1eadp gym n\u00e0o t\u1ed1t nh\u1ea5t cho t\u1ed1c \u0111\u1ed9 v\u00e0 <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">s\u1ee9c m\u1ea1nh?<\/mark><\/h3>\n\n\n\n<p>C\u00e1c b\u00e0i t\u1eadp t\u1ed1t nh\u1ea5t r\u00e8n luy\u1ec7n ch\u00e2n, h\u00f4ng v\u00e0 c\u1ed1t l\u00f5i (core) theo c\u00e1c m\u00f4 h\u00ecnh chuy\u1ec3n \u0111\u1ed9ng tr\u00ean s\u00e2n. Squat v\u00e0 split squat x\u00e2y d\u1ef1ng l\u1ef1c \u0111\u1ea9y ch\u00e2n. Romanian deadlift t\u0103ng c\u01b0\u1eddng chu\u1ed7i sau cho nh\u1eefng pha xu\u1ea5t ph\u00e1t b\u00f9ng n\u1ed5. Lateral bounds (skater jumps) c\u1ea3i thi\u1ec7n s\u1ef1 nhanh nh\u1eb9n sang hai b\u00ean. S\u1ef1 k\u1ebft h\u1ee3p n\u00e0y bao g\u1ed3m t\u1ea5t c\u1ea3 c\u00e1c chuy\u1ec3n \u0111\u1ed9ng ch\u00ednh m\u00e0 m\u1ed9t ng\u01b0\u1eddi ch\u01a1i t\u1eeb Cheras hay Kepong c\u1ea7n \u0111\u1ec3 l\u00e0m ch\u1ee7 m\u1ed9t lo\u1ea1t c\u1ea7u.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-cc214565\"><div class=\"gb-container gb-container-cc214565 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-a3b096e1 gb-headline-text gbp-card__title\">B\u00e0i t\u1eadp n\u00e0y c\u00f3 ph\u00f9 h\u1ee3p cho thanh thi\u1ebfu ni\u00ean \u1edf Setapak v\u00e0 <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Cheras?<\/mark><\/h3>\n\n\n\n<p>C\u00f3, nh\u01b0ng c\u1ea7n c\u00f3 s\u1ef1 \u0111i\u1ec1u ch\u1ec9nh. \u0110\u1ed1i v\u1edbi l\u1ee9a tu\u1ed5i thi\u1ebfu ni\u00ean (d\u01b0\u1edbi 16), tr\u1ecdng t\u00e2m ph\u1ea3i l\u00e0 k\u1ef9 thu\u1eadt v\u00e0 ki\u1ec3m so\u00e1t tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 tr\u01b0\u1edbc ti\u00ean. C\u00e1c em c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n goblet squat v\u1edbi t\u1ea1 nh\u1eb9 v\u00e0 split squat kh\u00f4ng t\u1ea1. Vi\u1ec7c g\u00e1nh t\u1ea1 n\u1eb7ng l\u00ean c\u1ed9t s\u1ed1ng (barbell back squat) ch\u1ec9 n\u00ean \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n d\u01b0\u1edbi s\u1ef1 gi\u00e1m s\u00e1t c\u1ee7a chuy\u00ean gia. An to\u00e0n l\u00e0 \u01b0u ti\u00ean h\u00e0ng \u0111\u1ea7u cho c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111ang ph\u00e1t tri\u1ec3n t\u1ea1i h\u1ecdc vi\u1ec7n c\u1ee7a ch\u00fang t\u00f4i.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-13cbdb74\"><div class=\"gb-container gb-container-13cbdb74 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-fd7b8a21 gb-headline-text gbp-card__title\">T\u00f4i c\u00f3 n\u00ean t\u1eadp gym c\u00f9ng ng\u00e0y v\u1edbi t\u1eadp <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">c\u1ea7u l\u00f4ng?<\/mark><\/h3>\n\n\n\n<p>L\u00fd t\u01b0\u1edfng nh\u1ea5t l\u00e0 t\u1eadp v\u00e0o c\u00e1c ng\u00e0y ri\u00eang bi\u1ec7t \u0111\u1ec3 t\u1ed1i \u0111a h\u00f3a ch\u1ea5t l\u01b0\u1ee3ng. N\u1ebfu b\u1ea1n b\u1eaft bu\u1ed9c ph\u1ea3i t\u1eadp c\u00f9ng ng\u00e0y do l\u1ecbch tr\u00ecnh b\u1eadn r\u1ed9n \u1edf KL, h\u00e3y c\u1ed1 g\u1eafng c\u00e1ch nhau \u00edt nh\u1ea5t 6 ti\u1ebfng (v\u00ed d\u1ee5: gym bu\u1ed5i s\u00e1ng, c\u1ea7u l\u00f4ng bu\u1ed5i t\u1ed1i). N\u1ebfu kh\u00f4ng th\u1ec3, h\u00e3y \u01b0u ti\u00ean bu\u1ed5i t\u1eadp n\u00e0o quan tr\u1ecdng h\u01a1n. \u0110\u1ed1i v\u1edbi h\u1ea7u h\u1ebft ng\u01b0\u1eddi ch\u01a1i, t\u1eadp k\u1ef9 thu\u1eadt c\u1ea7u l\u00f4ng n\u00ean di\u1ec5n ra tr\u01b0\u1edbc khi c\u01a1 th\u1ec3 b\u1ecb m\u1ecfi do t\u1eadp gym.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-63a8f528\"><div class=\"gb-container gb-container-63a8f528 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-a066d17d gb-headline-text gbp-card__title\">T\u1eadp gym c\u00f3 thay th\u1ebf \u0111\u01b0\u1ee3c c\u00e1c bu\u1ed5i t\u1eadp <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">tr\u00ean s\u00e2n?<\/mark><\/h3>\n\n\n\n<p>Kh\u00f4ng. T\u1eadp gym x\u00e2y d\u1ef1ng &#8220;\u0111\u1ed9ng c\u01a1&#8221; (s\u1ee9c m\u1ea1nh v\u00e0 c\u00f4ng su\u1ea5t), nh\u01b0ng t\u1eadp tr\u00ean s\u00e2n d\u1ea1y b\u1ea1n c\u00e1ch &#8220;l\u00e1i xe&#8221; (k\u1ef9 thu\u1eadt v\u00e0 chi\u1ebfn thu\u1eadt). Ch\u00fang b\u1ed5 sung cho nhau. B\u1ea1n kh\u00f4ng th\u1ec3 h\u1ecdc c\u0103n nh\u1ecbp c\u1ea7u hay ki\u1ec3m so\u00e1t c\u1ea7u trong ph\u00f2ng gym. H\u00e3y d\u00f9ng gym \u0111\u1ec3 h\u1ed7 tr\u1ee3 c\u1ea7u l\u00f4ng, \u0111\u1ea3m b\u1ea3o ch\u00e2n b\u1ea1n \u0111\u1ee7 kh\u1ecfe \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c k\u1ef9 thu\u1eadt \u0111\u01b0\u1ee3c h\u1ecdc t\u1eeb hu\u1ea5n luy\u1ec7n vi\u00ean.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-407adc65\"><div class=\"gb-container gb-container-407adc65 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-40c10dde gb-headline-text gbp-card__title\">N\u1ebfu t\u00f4i kh\u00f4ng c\u00f3 \u0111i\u1ec1u ki\u1ec7n \u0111\u1ebfn ph\u00f2ng gym l\u1edbn \u1edf <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Ampang?<\/mark><\/h3>\n\n\n\n<p>B\u1ea1n kh\u00f4ng c\u1ea7n m\u00e1y m\u00f3c \u0111\u1eaft ti\u1ec1n. M\u1ed9t c\u1eb7p t\u1ea1 \u0111\u01a1n ho\u1eb7c m\u1ed9t qu\u1ea3 t\u1ea1 \u1ea5m t\u1ea1i nh\u00e0 hay ph\u00f2ng gym chung c\u01b0 l\u00e0 \u0111\u1ee7 cho c\u00e1c b\u00e0i goblet squat, split squat v\u00e0 RDL. C\u00e1c b\u00e0i t\u1eadp bodyweight nh\u01b0 skater jumps v\u00e0 plank kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5 n\u00e0o c\u1ea3. S\u1ef1 ki\u00ean tr\u00ec v\u00e0 ti\u1ebfn tr\u00ecnh (t\u0103ng s\u1ed1 l\u1ea7n ho\u1eb7c m\u1ee9c t\u1ea1 theo th\u1eddi gian) quan tr\u1ecdng h\u01a1n thi\u1ebft b\u1ecb \u0111\u1eaft ti\u1ec1n.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-75aa8713\"><div class=\"gb-container gb-container-75aa8713 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-cf70a8af gb-headline-text gbp-card__title\">L\u00e0m sao \u0111\u1ec3 kh\u00f4ng b\u1ecb \u0111au \u0111\u1ea7u g\u1ed1i khi <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">lunge?<\/mark><\/h3>\n\n\n\n<p>\u0110au \u0111\u1ea7u g\u1ed1i th\u01b0\u1eddng do h\u00f4ng y\u1ebfu ho\u1eb7c qu\u1ef9 \u0111\u1ea1o chuy\u1ec3n \u0111\u1ed9ng k\u00e9m. \u0110\u1ea3m b\u1ea3o \u0111\u1ea7u g\u1ed1i tr\u01b0\u1edbc c\u1ee7a b\u1ea1n kh\u00f4ng b\u1ecb s\u1eadp v\u00e0o trong khi lunge. T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 m\u00f4ng (v\u1edbi RDL) v\u00e0 t\u1eadp \u1ed5n \u0111\u1ecbnh \u0111\u01a1n ch\u00e2n (Split Squats) th\u01b0\u1eddng gi\u00fap gi\u1ea3m \u0111au \u0111\u1ea7u g\u1ed1i theo th\u1eddi gian. N\u1ebfu v\u1eabn \u0111au, h\u00e3y gi\u1ea3m bi\u00ean \u0111\u1ed9 chuy\u1ec3n \u0111\u1ed9ng v\u00e0 tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 v\u1eadt l\u00fd tr\u1ecb li\u1ec7u ho\u1eb7c hu\u1ea5n luy\u1ec7n vi\u00ean.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-cc214566\"><div class=\"gb-container gb-container-cc214566 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-a3b096e2 gb-headline-text gbp-card__title\">T\u1ea1i sao b\u00e0i t\u1eadp nh\u00f3n b\u1eafp ch\u00e2n l\u1ea1i quan tr\u1ecdng cho <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">c\u1ea7u l\u00f4ng?<\/mark><\/h3>\n\n\n\n<p>Ng\u01b0\u1eddi ch\u01a1i c\u1ea7u l\u00f4ng d\u00e0nh r\u1ea5t nhi\u1ec1u th\u1eddi gian di chuy\u1ec3n b\u1eb1ng m\u0169i ch\u00e2n. B\u1eafp ch\u00e2n kh\u1ecfe v\u00e0 c\u1ee9ng c\u00e1p cho ph\u00e9p b\u1eadt nh\u1ea3y b\u00f9ng n\u1ed5 v\u00e0 b\u1ea3o v\u1ec7 g\u00e2n Achilles kh\u1ecfi ch\u1ea5n th\u01b0\u01a1ng trong nh\u1eefng pha ti\u1ebfp \u0111\u1ea5t nhanh. Vi\u1ec7c t\u1eadp luy\u1ec7n b\u1eafp ch\u00e2n th\u01b0\u1eddng xuy\u00ean l\u00e0 ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong quy tr\u00ecnh t\u1eadp gym c\u1ee7a ng\u01b0\u1eddi ch\u01a1i c\u1ea7u l\u00f4ng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ef1 b\u1ec1n b\u1ec9 trong m\u00f4n th\u1ec3 thao n\u00e0y.<\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-container gb-container-96a56784 gbp-section\">\n\n<h2 class=\"gb-headline gb-headline-eee1030b gb-headline-text gbp-section__headline\">H\u1ed7 Tr\u1ee3 Tr\u1eadn \u0110\u1ea5u B\u1eb1ng <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">S\u1ee9c M\u1ea1nh<\/mark><\/h2>\n\n\n<div class=\"gb-container gb-container-419e8127\">\n<div class=\"gb-grid-wrapper gb-grid-wrapper-0b16aaaa\">\n<div class=\"gb-grid-column gb-grid-column-191dbe8a\"><div class=\"gb-container gb-container-191dbe8a\">\n\n<figure class=\"gb-block-image gb-block-image-ca9fd63c\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" class=\"gb-image gb-image-ca9fd63c\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Player-doing-gym-squats-to-support-badminton-court-performance-in-Setapak.jpg\" alt=\"V\u1eadn \u0111\u1ed9ng vi\u00ean th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp squat b\u1ed5 tr\u1ee3 hi\u1ec7u su\u1ea5t c\u1ea7u l\u00f4ng t\u1ea1i Setapak\" title=\"Ng\u01b0\u1eddi ch\u01a1i t\u1eadp squat \u0111\u1ec3 b\u1ed5 tr\u1ee3 hi\u1ec7u su\u1ea5t s\u00e2n c\u1ea7u t\u1ea1i Setapak\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Player-doing-gym-squats-to-support-badminton-court-performance-in-Setapak.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Player-doing-gym-squats-to-support-badminton-court-performance-in-Setapak-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Player-doing-gym-squats-to-support-badminton-court-performance-in-Setapak-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Player-doing-gym-squats-to-support-badminton-court-performance-in-Setapak-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-08033a23\"><div class=\"gb-container gb-container-08033a23\">\n\n<figure class=\"gb-block-image gb-block-image-5c784924\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" class=\"gb-image gb-image-5c784924\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-strength-conditioning-exercise-for-better-control-in-Selayang.jpg\" alt=\"B\u00e0i t\u1eadp th\u1ec3 l\u1ef1c c\u1ea7u l\u00f4ng gi\u00fap ki\u1ec3m so\u00e1t t\u1ed1t h\u01a1n t\u1ea1i Selayang\" title=\"B\u00e0i t\u1eadp th\u1ec3 l\u1ef1c c\u1ea7u l\u00f4ng \u0111\u1ec3 ki\u1ec3m so\u00e1t t\u1ed1t h\u01a1n t\u1ea1i Selayang\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-strength-conditioning-exercise-for-better-control-in-Selayang.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-strength-conditioning-exercise-for-better-control-in-Selayang-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-strength-conditioning-exercise-for-better-control-in-Selayang-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-strength-conditioning-exercise-for-better-control-in-Selayang-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-810a7e42\"><div class=\"gb-container gb-container-810a7e42\">\n\n<figure class=\"gb-block-image gb-block-image-10722673\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" class=\"gb-image gb-image-10722673\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Children-practising-lateral-bounds-for-speed-in-gym-near-Kepong.jpg\" alt=\"Tr\u1ebb em t\u1eadp b\u1eadt nh\u1ea3y ngang \u0111\u1ec3 t\u0103ng t\u1ed1c \u0111\u1ed9 t\u1ea1i ph\u00f2ng gym g\u1ea7n Kepong\" title=\"Tr\u1ebb em t\u1eadp luy\u1ec7n lateral bounds \u0111\u1ec3 t\u0103ng t\u1ed1c \u0111\u1ed9 t\u1ea1i gym g\u1ea7n Kepong\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Children-practising-lateral-bounds-for-speed-in-gym-near-Kepong.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Children-practising-lateral-bounds-for-speed-in-gym-near-Kepong-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Children-practising-lateral-bounds-for-speed-in-gym-near-Kepong-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Children-practising-lateral-bounds-for-speed-in-gym-near-Kepong-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-42ce3dc2\"><div class=\"gb-container gb-container-42ce3dc2\">\n\n<figure class=\"gb-block-image gb-block-image-2b3ebc45\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" class=\"gb-image gb-image-2b3ebc45\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-practising-core-stability-safely-in-Setapak-gym.jpg\" alt=\"Ng\u01b0\u1eddi l\u1edbn t\u1eadp luy\u1ec7n \u1ed5n \u0111\u1ecbnh c\u01a1 core an to\u00e0n t\u1ea1i gym Setapak\" title=\"Ng\u01b0\u1eddi l\u1edbn t\u1eadp \u1ed5n \u0111\u1ecbnh core an to\u00e0n t\u1ea1i gym Setapak\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-practising-core-stability-safely-in-Setapak-gym.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-practising-core-stability-safely-in-Setapak-gym-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-practising-core-stability-safely-in-Setapak-gym-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-practising-core-stability-safely-in-Setapak-gym-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"gb-container gb-container-e4ec421e gbp-section__inner\">\n<div class=\"gb-container gb-container-4a0c4bf4\">\n\n<div class=\"st-badminton-quiz\" style=\"font-family: inherit; max-width: 100%; margin: 0 auto; background: #fff; border-radius: 12px; box-shadow: 0 4px 16px rgba(0,0,0,0.08); overflow: hidden;\">\n\n<!-- HEADER -->\n\n<div style=\"background: linear-gradient(135deg, #3249a4, #4b63d2); color: #fff; padding: 16px 16px; text-align: center; position: relative; overflow: hidden;\">\n<div style=\"position: absolute; top: 0; left: 0; right: 0; height: 2px; background: linear-gradient(90deg, #37ba2b, #fcb900, #37ba2b);\"><\/div>\n<div style=\"font-size: 18px; font-weight: 700; margin-bottom: 4px;\">\ud83c\udfcb\ufe0f Tr\u1eafc Nghi\u1ec7m Gym C\u1ea7u L\u00f4ng<\/div>\n<div style=\"font-size: 12px; opacity: 0.9; line-height: 1.3; margin-bottom: 8px;\">\n<strong>Ki\u1ec3m Tra Ki\u1ebfn Th\u1ee9c S\u1ee9c M\u1ea1nh C\u1ea7u L\u00f4ng C\u1ee7a B\u1ea1n<\/strong>\n<\/div>\n<div id=\"score-badge\" style=\"display: inline-flex; align-items: center; gap: 4px; background: #fff; padding: 6px 12px; border-radius: 16px; font-weight: 600; font-size: 12px; color: #3249a4; box-shadow: 0 2px 12px rgba(0,0,0,0.1);\">\n<span id=\"current-score\">0<\/span>\/<span id=\"total-score\">10<\/span>\n<\/div>\n<\/div>\n\n<!-- MAIN QUIZ -->\n\n<div id=\"quiz-main\" style=\"padding: 16px;\">\n<div style=\"display: flex; flex-direction: column; gap: 8px; margin-bottom: 16px; padding: 12px; background: #EEF3FF; border-radius: 8px; border: 1px solid rgba(50,73,164,0.15);\">\n<div style=\"display: flex; justify-content: space-between; align-items: center;\">\n<div style=\"display: flex; align-items: center; gap: 8px;\">\n<div id=\"progress-circle\" style=\"width: 32px; height: 32px; border-radius: 50%; background: conic-gradient(#3249a4 0deg 0deg, #EEF3FF 0deg 360deg); display: flex; align-items: center; justify-content: center; font-weight: 800; color: #3249a4; font-size: 12px;\">1<\/div>\n<div>\n<div style=\"font-size: 12px; font-weight: 600; color: #1a1a1a;\">C\u00e2u <span id=\"current-step\">1<\/span>\/10<\/div>\n<div id=\"skill-label\" style=\"font-size: 11px; color: #3249a4; font-weight: 600;\">S\u1ee9c M\u1ea1nh Ch\u00e2n<\/div>\n<\/div>\n<\/div>\n<div id=\"question-counter\" style=\"font-size: 11px; color: #fff; background: #3249a4; padding: 4px 8px; border-radius: 12px; font-weight: 600;\">GYM CHECK<\/div>\n<\/div>\n<\/div>\n\n<div id=\"quiz-card\" style=\"background: #fff; border-radius: 12px; padding: 16px; margin-bottom: 16px; box-shadow: 0 4px 12px rgba(0,0,0,0.06); border: 1px solid rgba(50,73,164,0.05);\">\n<div id=\"question-content\"><\/div>\n<\/div>\n\n<div style=\"display: flex; gap: 8px; margin-top: 20px; flex-wrap: wrap;\">\n<button id=\"prev-btn\" disabled style=\"flex: 1; padding: 10px 12px; border: none; border-radius: 8px; font-weight: 600; font-size: 13px; background: #EEF3FF; color: #3249a4; border: 1px solid rgba(50,73,164,0.2); cursor: pointer; min-height: 40px;\">\u2190 Tr\u01b0\u1edbc<\/button>\n<button id=\"next-btn\" disabled style=\"flex: 1; padding: 10px 12px; border: none; border-radius: 8px; font-weight: 600; font-size: 13px; background: linear-gradient(135deg, #3249a4, #213065); color: #fff; cursor: pointer; min-height: 40px; box-shadow: 0 2px 8px rgba(50,73,164,0.2);\">Ti\u1ebfp theo<\/button>\n<\/div>\n<\/div>\n\n<!-- RESULTS -->\n\n<div id=\"result-screen\" style=\"text-align: center; padding: 24px 16px; display: none;\">\n<div id=\"result-emoji\" style=\"font-size: 40px; margin-bottom: 12px;\">\ud83c\udf89<\/div>\n<div id=\"result-title\" style=\"font-size: 20px; font-weight: 700; color: #1a1a1a; margin-bottom: 8px;\">S\u1eb5n S\u00e0ng T\u1eadp Gym!<\/div>\n<div id=\"final-score\" style=\"font-size: 32px; font-weight: 800; background: linear-gradient(135deg, #37ba2b, #00a86b); background-clip: text; -webkit-background-clip: text; color: transparent; margin-bottom: 20px;\">100%<\/div>\n<div style=\"background: #EEF3FF; border-radius: 12px; padding: 16px; margin: 20px 0; max-width: 400px; margin-left: auto; margin-right: auto;\">\n<div style=\"display: flex; justify-content: space-between; padding: 8px 0; border-bottom: 1px solid rgba(50,73,164,0.1); font-size: 13px;\">\n<span style=\"color: #666; font-weight: 600;\">\ud83e\uddb5 S\u1ee9c M\u1ea1nh Ch\u00e2n<\/span>\n<span id=\"legs-score\" style=\"font-weight: 700; color: #1a1a1a;\">0\/3<\/span>\n<\/div>\n<div style=\"display: flex; justify-content: space-between; padding: 8px 0; border-bottom: 1px solid rgba(50,73,164,0.1); font-size: 13px;\">\n<span style=\"color: #666; font-weight: 600;\">\u26a1 T\u1ed1c \u0110\u1ed9 &#038; L\u1ef1c<\/span>\n<span id=\"power-score\" style=\"font-weight: 700; color: #1a1a1a;\">0\/3<\/span>\n<\/div>\n<div style=\"display: flex; justify-content: space-between; padding: 8px 0; border-bottom: 1px solid rgba(50,73,164,0.1); font-size: 13px;\">\n<span style=\"color: #666; font-weight: 600;\">\u26a0\ufe0f An To\u00e0n &#038; K\u1ef9 Thu\u1eadt<\/span>\n<span id=\"safety-score\" style=\"font-weight: 700; color: #1a1a1a;\">0\/2<\/span>\n<\/div>\n<div style=\"display: flex; justify-content: space-between; padding: 8px 0; font-size: 13px;\">\n<span style=\"color: #666; font-weight: 600;\">\ud83d\udcc5 K\u1ebf Ho\u1ea1ch<\/span>\n<span id=\"planning-score\" style=\"font-weight: 700; color: #1a1a1a;\">0\/2<\/span>\n<\/div>\n<\/div>\n<a id=\"whatsapp-btn\" href=\"#\" target=\"_blank\" rel=\"noopener\" style=\"display: inline-block; padding: 12px 24px; border-radius: 8px; font-weight: 700; font-size: 14px; background: linear-gradient(135deg, #3249a4, #213065); color: #fff; text-decoration: none; box-shadow: 0 4px 12px rgba(50,73,164,0.2);\">\n\ud83d\ude80 B\u1eaft \u0110\u1ea7u T\u1eadp Luy\u1ec7n Ngay\n<\/a>\n<\/div>\n<\/div>\n\n<script>\n(function() {\n'use strict';\n\nconst DRILLS = [\n{q:\"M\u1ee5c ti\u00eau ch\u00ednh c\u1ee7a vi\u1ec7c t\u1eadp gym b\u1ed5 tr\u1ee3 c\u1ea7u l\u00f4ng l\u00e0 g\u00ec?\", opts:[\"Di chuy\u1ec3n nhanh h\u01a1n v\u00e0 b\u1eadt nh\u1ea3y cao h\u01a1n tr\u00ean s\u00e2n\", \"T\u1eadp c\u01a1 b\u1eafp tay th\u1eadt to \u0111\u1ec3 \u0111i bi\u1ec3n\", \"Ch\u1ee5p \u1ea3nh selfie th\u1eadt ng\u1ea7u \u1edf ph\u00f2ng gym\", \"N\u00e2ng t\u1ea1 n\u1eb7ng nh\u1ea5t c\u00f3 th\u1ec3 b\u1ea5t k\u1ec3 k\u1ef9 thu\u1eadt\"], correct:0, skill:\"legs\", label:\"M\u1ee4C TI\u00caU\"},\n{q:\"B\u00e0i t\u1eadp n\u00e0o m\u00f4 ph\u1ecfng t\u1ed1t nh\u1ea5t t\u00ednh ch\u1ea5t '\u0111\u01a1n ph\u01b0\u01a1ng' (m\u1ed9t ch\u00e2n) c\u1ee7a c\u1ea7u l\u00f4ng?\", opts:[\"Split Squats ho\u1eb7c Lunges\", \"\u0110\u1ea9y ng\u1ef1c (Bench Press)\", \"Cu\u1ed1n t\u1ea1 tay (Bicep Curls)\", \"\u0110\u00e1 \u0111\u00f9i ng\u1ed3i (Leg Extension)\"], correct:0, skill:\"legs\", label:\"\u0110\u01a0N CH\u00c2N\"},\n{q:\"T\u1ea1i sao b\u00e0i G\u1eadp h\u00f4ng (Romanian Deadlift) l\u1ea1i quan tr\u1ecdng?\", opts:[\"T\u0103ng c\u01b0\u1eddng c\u01a1 m\u00f4ng\/\u0111\u00f9i sau cho di chuy\u1ec3n b\u00f9ng n\u1ed5\", \"N\u00f3 ch\u1ec9 gi\u00fap t\u1eadp l\u1ef1c n\u1eafm tay\", \"N\u00f3 l\u00e0m b\u1ea1n th\u1ea5p \u0111i\", \"N\u00f3 kh\u00f4ng c\u00f3 \u00edch cho c\u1ea7u l\u00f4ng\"], correct:0, skill:\"power\", label:\"CHU\u1ed6I SAU\"},\n{q:\"B\u1ea1n n\u00ean t\u1eadp trung v\u00e0o \u0111i\u1ec1u g\u00ec khi th\u1ef1c hi\u1ec7n Skater Jumps (B\u1eadt nh\u1ea3y ngang)?\", opts:[\"Ti\u1ebfp \u0111\u1ea5t nh\u1eb9 nh\u00e0ng, \u1ed5n \u0111\u1ecbnh v\u00e0 b\u1eadt ra b\u00f9ng n\u1ed5\", \"Nh\u1ea3y c\u00e0ng cao c\u00e0ng t\u1ed1t m\u00e0 kh\u00f4ng c\u1ea7n ki\u1ec3m so\u00e1t\", \"Ti\u1ebfp \u0111\u1ea5t b\u1eb1ng g\u00f3t ch\u00e2n\", \"L\u00e0m c\u00e0ng nhanh c\u00e0ng t\u1ed1t v\u1edbi k\u1ef9 thu\u1eadt sai\"], correct:0, skill:\"power\", label:\"NGANG\"},\n{q:\"T\u1ea1i sao b\u00e0i t\u1eadp nh\u00f3n b\u1eafp ch\u00e2n quan tr\u1ecdng v\u1edbi ng\u01b0\u1eddi ch\u01a1i c\u1ea7u l\u00f4ng?\", opts:[\"\u0110\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1eadt v\u00e0 b\u1ea3o v\u1ec7 g\u00e2n Achilles\", \"\u0110\u1ec3 \u0111i v\u1eeba gi\u00e0y nh\u1ecf h\u01a1n\", \"\u0110\u1ec3 \u0111\u00e1 c\u1ea7u m\u1ea1nh h\u01a1n\", \"Ch\u00fang kh\u00f4ng quan tr\u1ecdng\"], correct:0, skill:\"legs\", label:\"B\u1eaeP CH\u00c2N\"},\n{q:\"S\u1ed1 bu\u1ed5i t\u1eadp gym \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb m\u1ed7i tu\u1ea7n cho h\u1ea7u h\u1ebft ng\u01b0\u1eddi ch\u01a1i l\u00e0 bao nhi\u00eau?\", opts:[\"2-3 bu\u1ed5i\", \"M\u1ed7i ng\u00e0y\", \"M\u1ed7i th\u00e1ng m\u1ed9t l\u1ea7n\", \"Ch\u1ec9 t\u1eadp v\u00e0o ng\u00e0y l\u1ec5\"], correct:0, skill:\"planning\", label:\"T\u1ea6N SU\u1ea4T\"},\n{q:\"Sai l\u1ea7m ph\u1ed5 bi\u1ebfn c\u1ee7a c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean tr\u1ebb trong ph\u00f2ng gym l\u00e0 g\u00ec?\", opts:[\"B\u1eaft ch\u01b0\u1edbc n\u00e2ng t\u1ea1 n\u1eb7ng tr\u00ean m\u1ea1ng x\u00e3 h\u1ed9i khi ch\u01b0a \u0111\u1ee7 s\u1ee9c m\u1ea1nh n\u1ec1n t\u1ea3ng\", \"Kh\u1edfi \u0111\u1ed9ng qu\u00e1 k\u1ef9\", \"U\u1ed1ng qu\u00e1 nhi\u1ec1u n\u01b0\u1edbc\", \"Mang gi\u00e0y ph\u00f9 h\u1ee3p\"], correct:0, skill:\"safety\", label:\"SAI L\u1ea6M\"},\n{q:\"B\u1ea1n c\u00f3 n\u00ean t\u1eadp ch\u00e2n n\u1eb7ng ngay tr\u01b0\u1edbc m\u1ed9t gi\u1ea3i \u0111\u1ea5u kh\u00f4ng?\", opts:[\"Kh\u00f4ng, tr\u00e1nh t\u1eadp n\u1eb7ng tr\u01b0\u1edbc c\u00e1c tr\u1eadn \u0111\u1ea5u quan tr\u1ecdng\", \"C\u00f3, \u0111\u1ec3 c\u1ea3m th\u1ea5y m\u1ea1nh m\u1ebd\", \"Kh\u00f4ng quan tr\u1ecdng\", \"C\u00f3, lu\u00f4n t\u1eadp \u0111\u1ebfn ki\u1ec7t s\u1ee9c\"], correct:0, skill:\"planning\", label:\"TH\u1edcI \u0110I\u1ec2M\"},\n{q:\"\u0110i\u1ec1u g\u00ec c\u1ea7n l\u00e0m \u0111\u1ea7u ti\u00ean trong m\u1ed9t bu\u1ed5i t\u1eadp?\", opts:[\"Kh\u1edfi \u0111\u1ed9ng v\u00e0 v\u1eadn \u0111\u1ed9ng kh\u1edbp (mobility)\", \"Squat n\u1eb7ng 1 l\u1ea7n t\u1ed1i \u0111a (1RM)\", \"Ki\u1ec3m tra \u0111i\u1ec7n tho\u1ea1i 20 ph\u00fat\", \"Gi\u00e3n c\u01a1 th\u1ea3 l\u1ecfng (Cool down)\"], correct:0, skill:\"safety\", label:\"KH\u1edeI \u0110\u1ed8NG\"},\n{q:\"T\u1eadp gym c\u00f3 thay th\u1ebf \u0111\u01b0\u1ee3c c\u00e1c bu\u1ed5i t\u1eadp k\u1ef9 thu\u1eadt tr\u00ean s\u00e2n kh\u00f4ng?\", opts:[\"Kh\u00f4ng, n\u00f3 ch\u1ec9 h\u1ed7 tr\u1ee3; b\u1ea1n v\u1eabn c\u1ea7n th\u1eddi gian tr\u00ean s\u00e2n\", \"C\u00f3, ch\u1ec9 c\u1ea7n t\u1eadp gym l\u00e0 \u0111\u1ee7\", \"C\u00f3, k\u1ef9 thu\u1eadt v\u1ee3t l\u00e0 t\u1ef1 \u0111\u1ed9ng\", \"C\u00f3 th\u1ec3, n\u1ebfu b\u1ea1n n\u00e2ng \u0111\u1ee7 n\u1eb7ng\"], correct:0, skill:\"power\", label:\"TH\u1ef0C T\u1ebe\"}\n];\n\nlet current = 0, score = 0, answers = {}, skillScores = {legs:0, power:0, safety:0, planning:0};\nconst totalQuestions = DRILLS.length;\n\nconst elements = {\nquizMain: document.getElementById('quiz-main'),\nresultScreen: document.getElementById('result-screen'),\ncurrentScore: document.getElementById('current-score'),\ntotalScore: document.getElementById('total-score'),\ncurrentStep: document.getElementById('current-step'),\nprogressCircle: document.getElementById('progress-circle'),\nskillLabel: document.getElementById('skill-label'),\nquestionCounter: document.getElementById('question-counter'),\nquestionContent: document.getElementById('question-content'),\nprevBtn: document.getElementById('prev-btn'),\nnextBtn: document.getElementById('next-btn'),\nwhatsappBtn: document.getElementById('whatsapp-btn')\n};\n\nfunction updateUI() {\nelements.currentStep.textContent = current + 1;\nelements.progressCircle.textContent = current + 1;\nelements.currentScore.textContent = score;\nelements.totalScore.textContent = totalQuestions;\n\nconst progress = ((current + 1) \/ totalQuestions) * 360;\nelements.progressCircle.style.background = `conic-gradient(#3249a4 0deg ${progress}deg, #EEF3FF ${progress}deg 360deg)`;\n\nconst drill = DRILLS[current];\nelements.questionCounter.textContent = drill.label;\nelements.skillLabel.textContent = drill.skill.charAt(0).toUpperCase() + drill.skill.slice(1);\n}\n\nfunction renderQuestion() {\nconst drill = DRILLS[current];\nconst answered = answers[current] !== undefined;\n\nlet html = `\n<div style=\"font-size: 16px; font-weight: 700; color: #1a1a1a; line-height: 1.3; margin-bottom: 12px; display: flex; align-items: center; gap: 6px;\">\n${['\ud83e\uddb5','\u26a1','\u26a0\ufe0f','\ud83d\udcc5','\ud83c\udfaf'][Math.floor(current\/2)]} ${drill.q}\n<\/div>\n<div style=\"display: grid; gap: 8px;\">\n`;\n\nconst icons = ['\ud83d\udd35','\u274c','\u2705','\u26a0\ufe0f','\ud83c\udfaf'];\ndrill.opts.forEach((opt, i) => {\nconst selected = answered && answers[current] === i;\nhtml += `\n<div style=\"padding: 12px 14px; border-radius: 8px; cursor: pointer; transition: all 0.2s ease; border: 2px solid ${selected ? '#3249a4' : 'rgba(50,73,164,0.1)'}; background: ${selected ? 'linear-gradient(135deg, #4b63d2, #3249a4)' : '#fff'}; color: ${selected ? '#fff' : '#1a1a1a'}; display: flex; align-items: flex-start; gap: 8px;\"\ndata-index=\"${i}\" class=\"st-option-${current}\">\n<span style=\"font-size: 16px; flex-shrink: 0; margin-top: 2px;\">${icons[i%5]}<\/span>\n<div style=\"font-weight: 600; font-size: 14px; line-height: 1.3;\">${opt}<\/div>\n<\/div>\n`;\n});\n\nhtml += '<\/div>';\nelements.questionContent.innerHTML = html;\n\ndocument.querySelectorAll(`.st-option-${current}`).forEach((card, i) => {\ncard.addEventListener('click', () => {\ndocument.querySelectorAll(`.st-option-${current}`).forEach(c => {\nc.style.border = '2px solid rgba(50,73,164,0.1)';\nc.style.background = '#fff';\nc.style.color = '#1a1a1a';\n});\ncard.style.border = '2px solid #3249a4';\ncard.style.background = 'linear-gradient(135deg, #4b63d2, #3249a4)';\ncard.style.color = '#fff';\nanswers[current] = i;\nelements.nextBtn.disabled = false;\nelements.nextBtn.style.opacity = '1';\n});\n});\n\nelements.prevBtn.disabled = current === 0;\nelements.nextBtn.textContent = current === totalQuestions - 1 ? '\ud83c\udf89 Ho\u00e0n th\u00e0nh' : 'Ti\u1ebfp theo';\nelements.nextBtn.disabled = !answered;\nif (!answered) elements.nextBtn.style.opacity = '0.5';\n}\n\nfunction showResults() {\nelements.quizMain.style.display = 'none';\nelements.resultScreen.style.display = 'block';\n\nDRILLS.forEach((drill, i) => {\nif (answers[i] === drill.correct) {\nif(skillScores[drill.skill] !== undefined) skillScores[drill.skill]++;\nscore++;\n}\n});\n\nconst finalScore = Math.round((score \/ totalQuestions) * 100);\ndocument.getElementById('final-score').textContent = `${finalScore}%`;\ndocument.getElementById('legs-score').textContent = `${skillScores.legs || 0}\/3`;\ndocument.getElementById('power-score').textContent = `${skillScores.power || 0}\/3`;\ndocument.getElementById('safety-score').textContent = `${skillScores.safety || 0}\/2`;\ndocument.getElementById('planning-score').textContent = `${skillScores.planning || 0}\/2`;\n\nconst emoji = finalScore >= 90 ? '\ud83c\udfc6' : finalScore >= 70 ? '\ud83c\udfaf' : '\ud83d\udcda';\nconst title = finalScore >= 90 ? 'Chuy\u00ean Gia Gym!' : finalScore >= 70 ? 'Kh\u1edfi \u0110\u1ea7u T\u1ed1t!' : 'Ti\u1ebfp T\u1ee5c H\u1ecdc H\u1ecfi!';\ndocument.getElementById('result-emoji').textContent = emoji;\ndocument.getElementById('result-title').textContent = title;\n\nconst waMsg = `Ch\u00e0o ST Badminton! T\u00f4i \u0111\u00e3 \u0111\u1ea1t ${finalScore}% trong b\u00e0i tr\u1eafc nghi\u1ec7m Gym C\u1ea7u L\u00f4ng. T\u00f4i mu\u1ed1n x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh cho c\u1ea7u l\u00f4ng t\u1ea1i KL!`;\nelements.whatsappBtn.href = `https:\/\/wa.me\/60176842136?text=${encodeURIComponent(waMsg)}`;\n}\n\nelements.prevBtn.addEventListener('click', () => {\nif (current > 0) {\ncurrent--;\nupdateUI();\nrenderQuestion();\n}\n});\n\nelements.nextBtn.addEventListener('click', () => {\nif (current < totalQuestions - 1) {\ncurrent++;\nupdateUI();\nrenderQuestion();\n} else {\nshowResults();\n}\n});\n\nupdateUI();\nrenderQuestion();\n})();\n<\/script>\n\n<\/div>\n\n<div class=\"gb-container gb-container-5b3bc5e8\">\n\n<div class=\"gb-headline gb-headline-5ce852b1 gb-headline-text gbp-section__tagline\">Th\u1ed1ng K\u00ea S\u1ee9c M\u1ea1nh<\/div>\n\n\n\n<h2 class=\"gb-headline gb-headline-ee62a864 gb-headline-text gbp-section__headline\">T\u1ea1i Sao T\u1eadp Gym C\u1ea7u L\u00f4ng L\u1ea1i <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">Hi\u1ec7u Qu\u1ea3<\/mark><\/h2>\n\n\n\n<p>T\u1eadp gym \u0111\u1ec1u \u0111\u1eb7n x\u00e2y d\u1ef1ng \"m\u00e3 l\u1ef1c\" cho l\u1ed1i ch\u01a1i c\u1ee7a b\u1ea1n. N\u00f3 chuy\u1ec3n h\u00f3a n\u1ed7 l\u1ef1c th\u00e0nh t\u1ed1c \u0111\u1ed9 v\u00e0 b\u1ea3o v\u1ec7 kh\u1edbp x\u01b0\u01a1ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 l\u00fd do t\u1ea1i sao d\u00e0nh th\u1eddi gian cho 5 b\u00e0i t\u1eadp n\u00e0y gi\u00fap b\u1ea1n th\u00e0nh c\u00f4ng tr\u00ean s\u00e2n.<\/p>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-2631a86b\">\n<div class=\"gb-grid-column gb-grid-column-670ee1e4\"><div class=\"gb-container gb-container-670ee1e4\">\n\n<div class=\"gb-headline gb-headline-4ffecd9e gb-headline-text\">5<\/div>\n\n\n\n<div class=\"gb-headline gb-headline-a40d5ff4 gb-headline-text\">B\u00e0i T\u1eadp Ch\u00ednh cho T\u1ed1c \u0110\u1ed9 To\u00e0n Di\u1ec7n<\/div>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-36c23c60\"><div class=\"gb-container gb-container-36c23c60\">\n\n<div class=\"gb-headline gb-headline-3944b2ff gb-headline-text\">2-3<\/div>\n\n\n\n<div class=\"gb-headline gb-headline-5dd5c27e gb-headline-text\">Bu\u1ed5i M\u1ed7i Tu\u1ea7n \u0110\u1ec3 \u0110\u1ea1t L\u1ee3i \u00cdch T\u1ed1i \u0110a<\/div>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-325bb028\"><div class=\"gb-container gb-container-325bb028\">\n\n<div class=\"gb-headline gb-headline-fb0a55b1 gb-headline-text\">100%<\/div>\n\n\n\n<div class=\"gb-headline gb-headline-135bc509 gb-headline-text\">T\u1eadp Trung V\u00e0o Ch\u1ea5t L\u01b0\u1ee3ng Chuy\u1ec3n \u0110\u1ed9ng<\/div>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-b38becfe\"><div class=\"gb-container gb-container-b38becfe\">\n\n<div class=\"gb-headline gb-headline-7c2857fd gb-headline-text\">0<\/div>\n\n\n\n<div class=\"gb-headline gb-headline-7d08250a gb-headline-text\">C\u1ea7n T\u1eadp N\u1eb7ng Nh\u01b0 V\u0110V Th\u1ec3 H\u00ecnh<\/div>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<html>\n<head>\n<style>\n.comparison-container {\nfont-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;\nmargin: 20px 0;\nmax-width: 100%;\n}\n\n\n.table-header {\ntext-align: center;\nmargin-bottom: 20px;\ncolor: #2a3f90;\nfont-size: 1.3em;\nfont-weight: bold;\nline-height: 1.3;\n}\n\n\/* Desktop Table View *\/\n.comparison-table {\nwidth: 100%;\nborder-collapse: separate;\nborder-spacing: 0;\nbox-shadow: 0 4px 8px rgba(0,0,0,0.1);\nborder-radius: 8px;\noverflow: hidden;\ndisplay: table;\n}\n\n.comparison-table th,\n.comparison-table td {\npadding: 12px;\ntext-align: left;\nvertical-align: top;\nborder-bottom: 1px solid #e0e0e0;\n}\n\n.comparison-table th {\nbackground: linear-gradient(135deg, #2a3f90 0%, #3249a4 100%);\ncolor: white;\nfont-weight: 600;\nfont-size: 0.9em;\n}\n\n.comparison-table tr:last-child td {\nborder-bottom: none;\n}\n\n.comparison-table tr:nth-child(even) td:not(.highlight) {\nbackground-color: #f8f9fa;\n}\n\n.comparison-table td:first-child {\nfont-weight: 600;\ncolor: #2a3f90;\nwidth: 25%;\nfont-size: 0.9em;\n}\n\n.comparison-table td:nth-child(2) {\ncolor: #555;\nborder-right: 1px solid #e0e0e0;\nwidth: 37.5%;\nfont-size: 0.85em;\n}\n\n.highlight {\nbackground: linear-gradient(to right, rgba(220, 250, 220, 0.7), rgba(220, 250, 220, 0.3));\nwidth: 37.5%;\nborder-left: 4px solid #37ba2b;\nfont-size: 0.85em;\n}\n\n.highlight::before {\ncontent: '\u2713 ';\ncolor: #37ba2b;\nfont-weight: bold;\n}\n\n.badge-inline {\ndisplay: inline-block;\nbackground: rgba(55, 186, 43, 0.2);\ncolor: #37ba2b;\nfont-size: 0.6em;\nfont-weight: 600;\npadding: 2px 6px;\nborder-radius: 4px;\nmargin-left: 6px;\nborder: 1px solid rgba(55, 186, 43, 0.4);\n}\n\n\/* Mobile Card View *\/\n.mobile-cards {\ndisplay: none;\n}\n\n.comparison-card {\nbackground: white;\nborder-radius: 8px;\nmargin-bottom: 16px;\nbox-shadow: 0 2px 8px rgba(0,0,0,0.1);\noverflow: hidden;\n}\n\n.card-header {\nbackground: linear-gradient(135deg, #2a3f90 0%, #3249a4 100%);\ncolor: white;\npadding: 12px;\nfont-weight: 600;\nfont-size: 1em;\n}\n\n.card-content {\npadding: 16px;\n}\n\n.comparison-row {\nmargin-bottom: 16px;\npadding-bottom: 16px;\nborder-bottom: 1px solid #e0e0e0;\n}\n\n.comparison-row:last-child {\nborder-bottom: none;\nmargin-bottom: 0;\npadding-bottom: 0;\n}\n\n.row-title {\nfont-weight: 600;\ncolor: #2a3f90;\nmargin-bottom: 8px;\nfont-size: 0.9em;\n}\n\n.traditional-option {\nbackground-color: #f8f9fa;\npadding: 10px;\nborder-radius: 4px;\nmargin-bottom: 8px;\nfont-size: 0.85em;\ncolor: #555;\n}\n\n.bsw-option {\nbackground: linear-gradient(to right, rgba(220, 250, 220, 0.7), rgba(220, 250, 220, 0.3));\npadding: 10px;\nborder-radius: 4px;\nborder-left: 4px solid #37ba2b;\nfont-size: 0.85em;\n}\n\n.bsw-option::before {\ncontent: '\u2713 ';\ncolor: #37ba2b;\nfont-weight: bold;\n}\n\n.option-label {\nfont-weight: 600;\nfont-size: 0.8em;\nmargin-bottom: 4px;\nopacity: 0.8;\n}\n\n\/* Responsive Breakpoints *\/\n@media (max-width: 768px) {\n.comparison-table {\ndisplay: none;\n}\n\n.mobile-cards {\ndisplay: block;\n}\n\n.table-header {\nfont-size: 1.1em;\npadding: 0 10px;\n}\n}\n\n@media (max-width: 480px) {\n.comparison-container {\nmargin: 10px 0;\n}\n\n.table-header {\nfont-size: 1em;\n}\n\n.card-content {\npadding: 12px;\n}\n\n.comparison-row {\nmargin-bottom: 12px;\npadding-bottom: 12px;\n}\n}\n<\/style>\n\n<\/head>\n<body>\n\n<div class=\"comparison-container\">\n<div class=\"table-header\">Th\u1ec3 H\u00ecnh Chung vs T\u1eadp Luy\u1ec7n Hi\u1ec7u Su\u1ea5t C\u1ea7u L\u00f4ng<\/div>\n\n<!-- Desktop Table View -->\n\n<table class=\"comparison-table\">\n<thead>\n<tr>\n<th>Kh\u00eda C\u1ea1nh T\u1eadp Luy\u1ec7n<\/th>\n<th>Th\u1ec3 H\u00ecnh Chung (Bodybuilding)<\/th>\n<th>T\u1eadp Luy\u1ec7n Hi\u1ec7u Su\u1ea5t C\u1ea7u L\u00f4ng<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>M\u1ee5c Ti\u00eau Ch\u00ednh<\/td>\n<td>K\u00edch th\u01b0\u1edbc c\u01a1 b\u1eafp (hypertrophy) v\u00e0 th\u1ea9m m\u1ef9.<\/td>\n<td class=\"highlight\">T\u1ed1c \u0111\u1ed9, s\u1ee9c m\u1ea1nh, s\u1ef1 \u1ed5n \u0111\u1ecbnh v\u00e0 ph\u00f2ng ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng tr\u00ean s\u00e2n.<\/td>\n<\/tr>\n<tr>\n<td>Lo\u1ea1i Chuy\u1ec3n \u0110\u1ed9ng<\/td>\n<td>B\u00e0i t\u1eadp c\u00f4 l\u1eadp (v\u00ed d\u1ee5: bicep curls, \u0111\u00e1 \u0111\u00f9i).<\/td>\n<td class=\"highlight\">B\u00e0i t\u1eadp \u0111a kh\u1edbp (v\u00ed d\u1ee5: squats, lunges, deadlifts).<\/td>\n<\/tr>\n<tr>\n<td>T\u1ed1c \u0110\u1ed9 L\u1eb7p L\u1ea1i<\/td>\n<td>Ch\u1eadm v\u00e0 c\u00f3 ki\u1ec3m so\u00e1t \u0111\u1ec3 t\u1ed1i \u0111a h\u00f3a s\u1ee9c c\u0103ng c\u01a1.<\/td>\n<td class=\"highlight\">H\u1ea1 xu\u1ed1ng c\u00f3 ki\u1ec3m so\u00e1t (eccentric) v\u1edbi \u00fd \u0111\u1ecbnh n\u00e2ng l\u00ean b\u00f9ng n\u1ed5 (concentric).<\/td>\n<\/tr>\n<tr>\n<td>T\u1ea7n Su\u1ea5t<\/td>\n<td>Th\u01b0\u1eddng 4-6 ng\u00e0y m\u1ed9t tu\u1ea7n, chia theo nh\u00f3m c\u01a1.<\/td>\n<td class=\"highlight\">2-3 ng\u00e0y m\u1ed9t tu\u1ea7n, to\u00e0n th\u00e2n ho\u1eb7c t\u1eadp trung th\u00e2n d\u01b0\u1edbi \u0111\u1ec3 b\u1ed5 tr\u1ee3 cho s\u00e2n.<\/td>\n<\/tr>\n<tr>\n<td>Cardio<\/td>\n<td>Cardio c\u01b0\u1eddng \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh \u0111\u1ec3 gi\u1ea3m m\u1ee1.<\/td>\n<td class=\"highlight\">Intervals v\u00e0 b\u00e0i t\u1eadp nhanh nh\u1eb9n m\u00f4 ph\u1ecfng t\u00ednh ch\u1ea5t ng\u1eaft qu\u00e3ng c\u1ee7a c\u1ea7u l\u00f4ng.<\/td>\n<\/tr>\n<tr>\n<td>\u0110\u1ed9 Linh Ho\u1ea1t<\/td>\n<td>Gi\u00e3n c\u01a1 t\u0129nh sau khi t\u1eadp.<\/td>\n<td class=\"highlight\">Kh\u1edfi \u0111\u1ed9ng linh ho\u1ea1t (dynamic mobility) v\u00e0 b\u00e0i t\u1eadp linh ho\u1ea1t c\u1ed5 ch\u00e2n\/h\u00f4ng c\u1ee5 th\u1ec3.<\/td>\n<\/tr>\n<tr>\n<td>H\u1ed3i Ph\u1ee5c<\/td>\n<td>T\u1eadp trung v\u00e0o ph\u1ee5c h\u1ed3i \u0111au nh\u1ee9c c\u01a1 b\u1eafp.<\/td>\n<td class=\"highlight\">T\u1eadp trung v\u00e0o ph\u1ee5c h\u1ed3i h\u1ec7 th\u1ea7n kinh v\u00e0 s\u1ee9c kh\u1ecfe kh\u1edbp cho tr\u1eadn \u0111\u1ea5u ti\u1ebfp theo.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n<!-- Mobile Card View -->\n\n<div class=\"mobile-cards\">\n<div class=\"comparison-card\">\n<div class=\"card-header\">M\u1ee5c Ti\u00eau Ch\u00ednh<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Th\u1ec3 H\u00ecnh Chung:<\/div>\n<div class=\"traditional-option\">K\u00edch th\u01b0\u1edbc c\u01a1 b\u1eafp (hypertrophy) v\u00e0 th\u1ea9m m\u1ef9.<\/div>\n<div class=\"option-label\">T\u1eadp Luy\u1ec7n C\u1ea7u L\u00f4ng:<\/div>\n<div class=\"bsw-option\">T\u1ed1c \u0111\u1ed9, s\u1ee9c m\u1ea1nh, s\u1ef1 \u1ed5n \u0111\u1ecbnh v\u00e0 ph\u00f2ng ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng tr\u00ean s\u00e2n.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">Lo\u1ea1i Chuy\u1ec3n \u0110\u1ed9ng<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Th\u1ec3 H\u00ecnh Chung:<\/div>\n<div class=\"traditional-option\">B\u00e0i t\u1eadp c\u00f4 l\u1eadp (v\u00ed d\u1ee5: bicep curls, \u0111\u00e1 \u0111\u00f9i).<\/div>\n<div class=\"option-label\">T\u1eadp Luy\u1ec7n C\u1ea7u L\u00f4ng:<\/div>\n<div class=\"bsw-option\">B\u00e0i t\u1eadp \u0111a kh\u1edbp (v\u00ed d\u1ee5: squats, lunges, deadlifts).<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">T\u1ed1c \u0110\u1ed9 L\u1eb7p L\u1ea1i<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Th\u1ec3 H\u00ecnh Chung:<\/div>\n<div class=\"traditional-option\">Ch\u1eadm v\u00e0 c\u00f3 ki\u1ec3m so\u00e1t \u0111\u1ec3 t\u1ed1i \u0111a h\u00f3a s\u1ee9c c\u0103ng c\u01a1.<\/div>\n<div class=\"option-label\">T\u1eadp Luy\u1ec7n C\u1ea7u L\u00f4ng:<\/div>\n<div class=\"bsw-option\">H\u1ea1 xu\u1ed1ng c\u00f3 ki\u1ec3m so\u00e1t (eccentric) v\u1edbi \u00fd \u0111\u1ecbnh n\u00e2ng l\u00ean b\u00f9ng n\u1ed5 (concentric).<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">T\u1ea7n Su\u1ea5t<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Th\u1ec3 H\u00ecnh Chung:<\/div>\n<div class=\"traditional-option\">Th\u01b0\u1eddng 4-6 ng\u00e0y m\u1ed9t tu\u1ea7n, chia theo nh\u00f3m c\u01a1.<\/div>\n<div class=\"option-label\">T\u1eadp Luy\u1ec7n C\u1ea7u L\u00f4ng:<\/div>\n<div class=\"bsw-option\">2-3 ng\u00e0y m\u1ed9t tu\u1ea7n, to\u00e0n th\u00e2n ho\u1eb7c t\u1eadp trung th\u00e2n d\u01b0\u1edbi \u0111\u1ec3 b\u1ed5 tr\u1ee3 cho s\u00e2n.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">Cardio<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Th\u1ec3 H\u00ecnh Chung:<\/div>\n<div class=\"traditional-option\">Cardio c\u01b0\u1eddng \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh \u0111\u1ec3 gi\u1ea3m m\u1ee1.<\/div>\n<div class=\"option-label\">T\u1eadp Luy\u1ec7n C\u1ea7u L\u00f4ng:<\/div>\n<div class=\"bsw-option\">Intervals v\u00e0 b\u00e0i t\u1eadp nhanh nh\u1eb9n m\u00f4 ph\u1ecfng t\u00ednh ch\u1ea5t ng\u1eaft qu\u00e3ng c\u1ee7a c\u1ea7u l\u00f4ng.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">\u0110\u1ed9 Linh Ho\u1ea1t<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Th\u1ec3 H\u00ecnh Chung:<\/div>\n<div class=\"traditional-option\">Gi\u00e3n c\u01a1 t\u0129nh sau khi t\u1eadp.<\/div>\n<div class=\"option-label\">T\u1eadp Luy\u1ec7n C\u1ea7u L\u00f4ng:<\/div>\n<div class=\"bsw-option\">Kh\u1edfi \u0111\u1ed9ng linh ho\u1ea1t (dynamic mobility) v\u00e0 b\u00e0i t\u1eadp linh ho\u1ea1t c\u1ed5 ch\u00e2n\/h\u00f4ng c\u1ee5 th\u1ec3.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">H\u1ed3i Ph\u1ee5c<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Th\u1ec3 H\u00ecnh Chung:<\/div>\n<div class=\"traditional-option\">T\u1eadp trung v\u00e0o ph\u1ee5c h\u1ed3i \u0111au nh\u1ee9c c\u01a1 b\u1eafp.<\/div>\n<div class=\"option-label\">T\u1eadp Luy\u1ec7n C\u1ea7u L\u00f4ng:<\/div>\n<div class=\"bsw-option\">T\u1eadp trung v\u00e0o ph\u1ee5c h\u1ed3i h\u1ec7 th\u1ea7n kinh v\u00e0 s\u1ee9c kh\u1ecfe kh\u1edbp cho tr\u1eadn \u0111\u1ea5u ti\u1ebfp theo.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<\/body>\n<\/html>\n\n\n<div class=\"gb-container gb-container-69063730 gbp-section\">\n<div class=\"gb-container gb-container-c192804a gbp-section__inner\">\n<div class=\"gb-container gb-container-26552703\">\n\n<div class=\"gb-headline gb-headline-27edcbd1 gb-headline-text gbp-section__tagline\">S\u1eb5n S\u00e0ng Cho Tr\u00ecnh \u0110\u1ed9 M\u1edbi?<\/div>\n\n\n\n<h2 class=\"gb-headline gb-headline-bda1dc9d gb-headline-text gbp-section__headline\">K\u1ebft H\u1ee3p S\u1ee9c M\u1ea1nh Gym V\u1edbi Hu\u1ea5n Luy\u1ec7n Chuy\u00ean Nghi\u1ec7p T\u1ea1i <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">KL<\/mark><\/h2>\n\n\n\n<p>Trong khi vi\u1ec7c t\u1eadp gym t\u1ea1i nh\u00e0 ho\u1eb7c ph\u00f2ng t\u1eadp l\u00e0 tuy\u1ec7t v\u1eddi \u0111\u1ec3 x\u00e2y d\u1ef1ng l\u1ef1c v\u00e0 kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng ch\u1ea5n th\u01b0\u01a1ng, kh\u00f4ng g\u00ec b\u1eb1ng vi\u1ec7c t\u1eadp luy\u1ec7n tr\u00ean s\u00e2n v\u1edbi hu\u1ea5n luy\u1ec7n vi\u00ean. T\u1ea1i ST Badminton Academy Malaysia, ch\u00fang t\u00f4i gi\u00fap ng\u01b0\u1eddi ch\u01a1i t\u1eeb Setapak, Wangsa Maju, Cheras, Kepong v\u00e0 Petaling Jaya t\u1eadn d\u1ee5ng s\u1ee9c m\u1ea1nh x\u00e2y d\u1ef1ng t\u1eeb ph\u00f2ng gym v\u00e0 \u00e1p d\u1ee5ng v\u00e0o th\u1ef1c chi\u1ebfn. Li\u00ean h\u1ec7 v\u1edbi ch\u00fang t\u00f4i \u0111\u1ec3 t\u00ecm hi\u1ec3u c\u00e1ch c\u00e2n b\u1eb1ng gi\u1eefa r\u00e8n luy\u1ec7n th\u1ec3 ch\u1ea5t v\u00e0 c\u00e1c l\u1edbp h\u1ecdc c\u1ea7u l\u00f4ng b\u00e0i b\u1ea3n c\u1ee7a ch\u00fang t\u00f4i.<\/p>\n\n\n<div class=\"gb-container gb-container-4aa6efd2\">\n\n<a class=\"gb-button gb-button-1b494854 gb-button-text gbp-button--secondary\" href=\"https:\/\/wa.me\/60176842136?text=Ch%C3%A0o%20ST%20Badminton%20Academy%2C%20t%C3%B4i%20mu%E1%BB%91n%20h%E1%BB%8Fi%20v%E1%BB%81%20l%E1%BB%9Bp%20h%E1%BB%8Dc%20c%E1%BA%A7u%20l%C3%B4ng.%20Nh%E1%BB%9D%20trung%20t%C3%A2m%20t%C6%B0%20v%E1%BA%A5n%20quy%20tr%C3%ACnh%20%C4%91%C4%83ng%20k%C3%BD%2C%20l%E1%BB%8Bch%20h%E1%BB%8Dc%20v%C3%A0%20h%E1%BB%8Dc%20ph%C3%AD.%20Xin%20c%E1%BA%A3m%20%C6%A1n.\" rel=\"noopener\">WhatsApp T\u01b0 V\u1ea5n L\u1edbp H\u1ecdc<\/a>\n\n<\/div>\n<\/div>\n\n<div class=\"gb-container gb-container-ef62c7ce\">\n\n<div style=\"position:relative; width:100%; padding-bottom:56.25%; height:0; overflow:hidden; margin-top:20px;\">\n<iframe\nsrc=\"https:\/\/www.google.com\/maps\/embed?pb=!1m18!1m12!1m3!1d3983.5074349712468!2d101.7238838457958!3d3.2230235443659256!2m3!1f0!2f0!3f0!3m2!1i1024!2i768!4f13.1!3m3!1m2!1s0x31cc396f3692a597%3A0x62779a6ace767ef0!2zU1QgQmFkbWludG9uIEFjYWRlbXkgLSBCYWRtaW50b24gQ29hY2gg77yI57695q-b55CD5pWZ57uDIFNldGFwYWsg5bCP5a2p5q2j6KeE57695q-b55CD6K6t57uD54-t77yJ!5e0!3m2!1sen!2smy!4v1753065966190!5m2!1sen!2smy\"\nwidth=\"100%\"\nheight=\"100%\"\nstyle=\"position:absolute; top:0; left:0; border:0;\"\nallowfullscreen\nloading=\"lazy\"\nreferrerpolicy=\"no-referrer-when-downgrade\"\n><\/iframe>\n<\/div>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>B\u00e0i T\u1eadp Gym C\u1ea7u L\u00f4ng T\u1ed1i \u01afu \u2013 &#8230; <a title=\"B\u00e0i T\u1eadp Gym C\u1ea7u L\u00f4ng T\u1ed1i \u01afu \u2013 5 \u0110\u1ed9ng T\u00e1c T\u0103ng T\u1ed1c \u0110\u1ed9 v\u00e0 S\u1ee9c M\u1ea1nh\" class=\"read-more\" href=\"https:\/\/stbadmintonacademy.my\/vi\/the-ultimate-badminton-gym-workout-5-exercises-for-court-speed-and-power\/\" aria-label=\"Read more about B\u00e0i T\u1eadp Gym C\u1ea7u L\u00f4ng T\u1ed1i \u01afu \u2013 5 \u0110\u1ed9ng T\u00e1c T\u0103ng T\u1ed1c \u0110\u1ed9 v\u00e0 S\u1ee9c M\u1ea1nh\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":101259,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1473],"tags":[],"class_list":["post-101258","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-badminton-training","infinite-scroll-item","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"_links":{"self":[{"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/posts\/101258","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/comments?post=101258"}],"version-history":[{"count":0,"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/posts\/101258\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/media\/101259"}],"wp:attachment":[{"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/media?parent=101258"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/categories?post=101258"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/tags?post=101258"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}