Cối xay gió tạ đơn
Learn how to do Cối xay gió tạ đơn with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Cối xay gió tạ đơn is a Dumbbells exercise that primarily targets the Obliques, with secondary activation of the Shoulders, Glutes, Hamstrings, Deep Core. It has a MET value of 4, meaning a 70kg person burns approximately 140 calories in a 30-minute session..
How to Do Cối xay gió tạ đơn
A core and mobility exercise where you hinge at the hips while holding a dumbbell overhead, reaching down to the opposite foot.
💡 Instructions:
Stand with feet wider than shoulder-width, holding a dumbbell overhead with one arm fully extended.
Keep your eyes on the dumbbell throughout the movement.
Push your hips back and hinge at the waist, lowering your free hand toward the opposite foot.
Keep legs mostly straight, bending slightly at the knee on the side you reach toward.
Engage your core and return to the starting position.
⚠️ Common mistakes:
Bending the arm holding the dumbbell.
Looking away from the dumbbell.
Rounding the lower back.
Twisting the torso excessively.
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Start Free TrialMuscles Worked by Cối xay gió tạ đơn
Equipment
- Dumbbells
Calories Burned Doing Cối xay gió tạ đơn
Calorie Calculator
MET 4Calories = MET × weight (kg) × time (hours)
Quick Facts: Cối xay gió tạ đơn
- Type
- Dumbbells exercise
- Primary muscle
- Obliques
- Secondary muscles
- Shoulders, Glutes, Hamstrings, Deep Core
- MET value
- 4
- Calories (30 min, 70kg)
- ≈ 140 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Cối xay gió tạ đơn
What muscles does Cối xay gió tạ đơn work?
Cối xay gió tạ đơn primarily targets the Obliques, with secondary engagement of the Shoulders, Glutes, Hamstrings, Deep Core.
How do you do Cối xay gió tạ đơn correctly?
A core and mobility exercise where you hinge at the hips while holding a dumbbell overhead, reaching down to the opposite foot. 💡 Instructions: Stand...
Is Cối xay gió tạ đơn good for beginners?
Cối xay gió tạ đơn has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Cối xay gió tạ đơn?
Cối xay gió tạ đơn requires: Dumbbells.
What are the benefits of Cối xay gió tạ đơn?
Cối xay gió tạ đơn strengthens the Obliques, engages the Shoulders and Glutes and Hamstrings and Deep Core.
What exercises are similar to Cối xay gió tạ đơn?
Similar exercises to Cối xay gió tạ đơn include Bò gấu, Bò gấu – Đầu gối thấp, Crunch xe đạp, Bird Dog – Khuỷu tay đến Đầu gối.
Is Cối xay gió tạ đơn better than Bò gấu?
Both Cối xay gió tạ đơn and Bò gấu target the Obliques. Choose based on your available equipment and training goals.
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