\n N\u1ed9i dung\n <\/div>\n

1. Plank l\u00e0 g\u00ec?<\/a><\/li>\n
2. L\u1ee3i \u00edch c\u1ee7a b\u00e0i t\u1eadp plank<\/a><\/li>\n
3. H\u01b0\u1edbng d\u1eabn k\u1ef9 thu\u1eadt plank chu\u1ea9n cho ng\u01b0\u1eddi m\u1edbi<\/a><\/li>\n
4. C\u00e1c sai l\u1ea7m ph\u1ed5 bi\u1ebfn c\u1ea7n tr\u00e1nh<\/a><\/li>\n<\/ul>\n<\/div>\n
Plank<\/a> \u0111\u01b0\u1ee3c gi\u1edbi chuy\u00ean m\u00f4n c\u00f4ng nh\u1eadn r\u1ed9ng r\u00e3i l\u00e0 m\u1ed9t trong nh\u1eefng \u0111\u1ed9ng t\u00e1c hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 trung t\u00e2m (core) v\u00e0 c\u01a1 b\u1ee5ng<\/a>.<\/p>\n
Kh\u00e1c v\u1edbi c\u00e1c b\u00e0i t\u1eadp b\u1ee5ng truy\u1ec1n th\u1ed1ng nh\u01b0 g\u1eadp b\u1ee5ng (sit-up), plank l\u00e0 m\u1ed9t d\u1ea1ng b\u00e0i t\u1eadp t\u0129nh, kh\u00f4ng c\u1ea7n di chuy\u1ec3n, m\u00e0 t\u1eadp trung v\u00e0o vi\u1ec7c duy tr\u00ec s\u1ee9c c\u0103ng c\u01a1 \u1edf m\u1ed9t v\u1ecb tr\u00ed c\u1ed1 \u0111\u1ecbnh.<\/p>\n
\u0110\u1ed9ng t\u00e1c n\u00e0y y\u00eau c\u1ea7u c\u01a1 th\u1ec3 gi\u1eef m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng ho\u00e0n h\u1ea3o, nh\u01b0 m\u1ed9t t\u1ea5m v\u00e1n, d\u1ed3n tr\u1ecdng l\u01b0\u1ee3ng l\u00ean c\u1eb3ng tay (ho\u1eb7c b\u00e0n tay) v\u00e0 m\u0169i ch\u00e2n. N\u00f3 t\u00e1c \u0111\u1ed9ng \u0111\u1ed3ng th\u1eddi v\u00e0 m\u1ea1nh m\u1ebd \u0111\u1ebfn nhi\u1ec1u nh\u00f3m c\u01a1 quan tr\u1ecdng:<\/p>\n
- C\u01a1 d\u1ef1ng s\u1ed1ng l\u01b0ng: Gi\u1eef t\u01b0 th\u1ebf th\u1eb3ng.<\/li>\n<\/ul>\n
  Ch\u00ednh v\u00ec t\u00ednh ch\u1ea5t to\u00e0n di\u1ec7n n\u00e0y, plank \u0111\u01b0\u1ee3c \u1ee9ng d\u1ee5ng r\u1ed9ng r\u00e3i, t\u1eeb chu\u1ed7i b\u00e0i Yoga<\/a> (\u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 Kumbhakasana hay t\u01b0 th\u1ebf C\u00e1i b\u00ecnh) \u0111\u1ebfn c\u00e1c b\u00e0i t\u1eadp s\u1ee9c b\u1ec1n trong boxing v\u00e0 ch\u1ebf \u0111\u1ed9 r\u00e8n luy\u1ec7n c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p, gi\u00fap h\u1ecd duy tr\u00ec kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t v\u00e0 s\u1ee9c b\u1ec1n trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao.<\/p>\n
  \n
  \n $\"5$ \n <\/div>
  \n
  Plank l\u00e0 m\u1ed9t trong nh\u1eefng \u0111\u1ed9ng t\u00e1c hi\u1ec7u qu\u1ea3 \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 trung t\u00e2m v\u00e0 c\u01a1 b\u1ee5ng.<\/p>\n<\/figcaption><\/figure>\n
  2. L\u1ee3i \u00edch c\u1ee7a b\u00e0i t\u1eadp plank<\/h2>\n
  Vi\u1ec7c ki\u00ean tr\u00ec gi\u1eef t\u01b0 th\u1ebf plank ch\u1ec9 v\u00e0i ph\u00fat m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 mang l\u1ea1i nh\u1eefng thay \u0111\u1ed5i \u0111\u00e1ng k\u1ec3 cho c\u01a1 th\u1ec3 v\u00e0 s\u1ee9c kh\u1ecfe:<\/p>\n
  T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u1ed1t l\u00f5i v\u01b0\u1ee3t tr\u1ed9i<\/i><\/b><\/p>\n
  Ph\u1ea7n th\u00e2n l\u00e0 trung t\u00e2m s\u1ee9c m\u1ea1nh c\u1ee7a c\u01a1 th\u1ec3, bao g\u1ed3m c\u1ed9t s\u1ed1ng, x\u01b0\u01a1ng ch\u1eadu v\u00e0 th\u00e2n m\u00ecnh. Core kh\u1ecfe l\u00e0 n\u1ec1n t\u1ea3ng cho m\u1ecdi chuy\u1ec3n \u0111\u1ed9ng th\u1ec3 ch\u1ea5t. Plank gi\u00fap t\u0103ng c\u01b0\u1eddng c\u00e1c nh\u00f3m c\u01a1 n\u00e0y, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 t\u01b0 th\u1ebf t\u1ed1t h\u01a1n v\u00e0 n\u00e2ng cao hi\u1ec7u su\u1ea5t trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng, t\u1eeb vi\u1ec7c mang v\u00e1c \u0111\u1ed3 \u0111\u1ea1c h\u00e0ng ng\u00e0y \u0111\u1ebfn t\u1eadp luy\u1ec7n th\u1ec3 thao c\u01b0\u1eddng \u0111\u1ed9 cao.<\/p>\n
  C\u1ea3i thi\u1ec7n th\u0103ng b\u1eb1ng v\u00e0 t\u01b0 th\u1ebf<\/i><\/b><\/p>\n
  Khi c\u00e1c c\u01a1 trung t\u00e2m tr\u1edf n\u00ean m\u1ea1nh m\u1ebd, kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 ph\u1ed1i h\u1ee3p c\u01a1 th\u1ec3 c\u0169ng \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n. Plank bu\u1ed9c b\u1ea1n ph\u1ea3i gi\u1eef \u0111\u01b0\u1eddng cong t\u1ef1 nhi\u00ean c\u1ee7a c\u1ed9t s\u1ed1ng, t\u1eeb \u0111\u00f3 gi\u00fap c\u0103n ch\u1ec9nh c\u00e1c \u0111\u1ed1t s\u1ed1ng. Th\u0103ng b\u1eb1ng t\u1ed1t h\u01a1n gi\u00fap chuy\u1ec3n \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n, gi\u1ea3m kh\u1ea3 n\u0103ng g\u00e2y \u00e1p l\u1ef1c qu\u00e1 m\u1ee9c l\u00ean c\u00e1c nh\u00f3m c\u01a1 ri\u00eang l\u1ebb v\u00e0 h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n
  Gi\u1ea3m \u0111au l\u01b0ng<\/a><\/i><\/b><\/p>\n
  M\u1ed9t trong nh\u1eefng l\u1ee3i \u00edch \u0111\u01b0\u1ee3c ch\u00e0o \u0111\u00f3n nh\u1ea5t c\u1ee7a plank l\u00e0 kh\u1ea3 n\u0103ng gi\u1ea3m v\u00e0 ph\u00f2ng ng\u1eeba \u0111au l\u01b0ng. B\u1eb1ng c\u00e1ch t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 d\u1ef1ng s\u1ed1ng l\u01b0ng, plank t\u1ea1o ra m\u1ed9t \u0111ai c\u01a1 ch\u1eafc ch\u1eafn, gi\u00fap n\u00e2ng \u0111\u1ee1 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 v\u00e0 gi\u1ea3m t\u1ea3i \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng d\u01b0\u1edbi. Khi c\u01a1 trung t\u00e2m kh\u1ecfe, l\u01b0ng d\u01b0\u1edbi s\u1ebd \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n v\u00e0 b\u1ea3o v\u1ec7.<\/p>\n
  C\u1ea3i thi\u1ec7n t\u00ednh linh ho\u1ea1t<\/i><\/b><\/p>\n
  M\u1eb7c d\u00f9 l\u00e0 b\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh, plank (\u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c bi\u1ebfn th\u1ec3 nh\u01b0 plank nghi\u00eang) v\u1eabn t\u00e1c \u0111\u1ed9ng v\u00e0 k\u00e9o gi\u00e3n c\u00e1c nh\u00f3m c\u01a1 ph\u1ee5 nh\u01b0 vai, g\u00e2n kheo v\u00e0 v\u00f2m b\u00e0n ch\u00e2n, gi\u00fap duy tr\u00ec ho\u1eb7c t\u0103ng nh\u1eb9 ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng. \u0110\u1ed9 linh ho\u1ea1t \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n g\u00f3p ph\u1ea7n v\u00e0o chuy\u1ec3n \u0111\u1ed9ng m\u01b0\u1ee3t m\u00e0 v\u00e0 t\u0103ng c\u01b0\u1eddng th\u1ec3 l\u1ef1c ch\u1ee9c n\u0103ng.<\/p>\n
  H\u1ed7 tr\u1ee3 \u0111\u1ed1t ch\u00e1y calo <\/a>v\u00e0 trao \u0111\u1ed5i ch\u1ea5t<\/i><\/b><\/p>\n
  Plank l\u00e0 b\u00e0i t\u1eadp to\u00e0n th\u00e2n gi\u00fap t\u0103ng c\u01b0\u1eddng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp. Kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 t\u0103ng l\u00ean th\u01b0\u1eddng li\u00ean quan \u0111\u1ebfn vi\u1ec7c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng nhi\u1ec1u h\u01a1n (t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n), ngay c\u1ea3 khi ngh\u1ec9 ng\u01a1i. Khi \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n th\u01b0\u1eddng xuy\u00ean v\u00e0 k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh, plank c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n v\u00e0o vi\u1ec7c c\u00e2n b\u1eb1ng n\u0103ng l\u01b0\u1ee3ng, h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng v\u00e0 gi\u1ea3m m\u1ee1 b\u1ee5ng c\u1ee9ng \u0111\u1ea7u.<\/p>\n
  V\u00ed d\u1ee5: M\u1ed9t ng\u01b0\u1eddi n\u1eb7ng kho\u1ea3ng 65 kg c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y kho\u1ea3ng 3 calo m\u1ed7i ph\u00fat khi gi\u1eef t\u01b0 th\u1ebf plank nh\u01b0ng l\u1ee3i \u00edch ch\u00ednh l\u00e0 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t l\u00e2u d\u00e0i.<\/p>\n
  \n
  \n $\"5$ \n <\/div>
  \n
  Gi\u1eef l\u01b0ng th\u1eb3ng, kh\u00f4ng \u0111\u01b0\u1ee3c v\u00f5ng (h\u00f4ng ch\u1ea3y x\u1ec7) ho\u1eb7c g\u00f9.<\/p>\n<\/figcaption><\/figure>\n
  3. H\u01b0\u1edbng d\u1eabn k\u1ef9 thu\u1eadt plank chu\u1ea9n cho ng\u01b0\u1eddi m\u1edbi<\/h2>\n
  C\u1ea5p \u0111\u1ed9: Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/b><\/p>\n
  Lo\u1ea1i: Plank c\u1eb3ng tay<\/p>\n
  Th\u1ef1c hi\u1ec7n:<\/i><\/p>\n
  B\u01b0\u1edbc 1 (V\u00e0o t\u01b0 th\u1ebf): N\u1eb1m s\u1ea5p tr\u00ean th\u1ea3m, ch\u1ed1ng hai khu\u1ef7u tay xu\u1ed1ng s\u00e0n sao cho khu\u1ef7u tay n\u1eb1m ngay d\u01b0\u1edbi vai. Hai c\u1eb3ng tay song song v\u1edbi nhau, l\u00f2ng b\u00e0n tay \u00fap ho\u1eb7c n\u1eafm h\u1edd.<\/p>\n
  B\u01b0\u1edbc 2 (N\u00e2ng c\u01a1 th\u1ec3): D\u00f9ng l\u1ef1c c\u00e1nh tay, g\u00f3t ch\u00e2n v\u00e0 c\u01a1 b\u1ee5ng, t\u1eeb t\u1eeb n\u00e2ng c\u01a1 th\u1ec3 l\u00ean kh\u1ecfi s\u00e0n, du\u1ed7i th\u1eb3ng ch\u00e2n.<\/p>\n
  B\u01b0\u1edbc 3 (C\u0103n ch\u1ec9nh t\u01b0 th\u1ebf \u2013 Quan tr\u1ecdng nh\u1ea5t):<\/p>\n
  \n
  C\u1ed9t s\u1ed1ng: Gi\u1eef l\u01b0ng th\u1eb3ng, kh\u00f4ng \u0111\u01b0\u1ee3c v\u00f5ng (h\u00f4ng ch\u1ea3y x\u1ec7) ho\u1eb7c g\u00f9 (h\u00f4ng nh\u00f4 cao). C\u01a1 th\u1ec3 ph\u1ea3i t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n.<\/li>\n
  C\u1ed5: Gi\u1eef c\u1eb1m h\u01a1i g\u1eadp l\u1ea1i (nh\u00ecn xu\u1ed1ng s\u00e0n) \u0111\u1ec3 c\u1ed5 th\u1eb3ng h\u00e0ng v\u1edbi c\u1ed9t s\u1ed1ng.<\/li>\n
  C\u01a1 core: G\u1ed3ng ch\u1eb7t c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 m\u00f4ng (si\u1ebft m\u00f4ng) trong su\u1ed1t th\u1eddi gian gi\u1eef.<\/li>\n<\/ul>\n
  B\u01b0\u1edbc 4 (Gi\u1eef): Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong 10 – 30 gi\u00e2y (ho\u1eb7c t\u00f9y kh\u1ea3 n\u0103ng).<\/p>\n
  B\u01b0\u1edbc 5 (K\u1ebft th\u00fac): H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng, ngh\u1ec9 10 gi\u00e2y v\u00e0 l\u1eb7p l\u1ea1i 3 l\u1ea7n.<\/p>\n
  M\u1eb9o cho ng\u01b0\u1eddi m\u1edbi: B\u1eaft \u0111\u1ea7u v\u1edbi 10 – 20 gi\u00e2y v\u00e0 t\u0103ng d\u1ea7n th\u1eddi gian gi\u1eef khi s\u1ee9c m\u1ea1nh \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n.<\/p>\n
  4. C\u00e1c sai l\u1ea7m ph\u1ed5 bi\u1ebfn c\u1ea7n tr\u00e1nh<\/h2>\n
  \u0110\u1ec3 t\u1ed1i \u0111a h\u00f3a l\u1ee3i \u00edch v\u00e0 ng\u0103n ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng, vi\u1ec7c duy tr\u00ec t\u01b0 th\u1ebf \u0111\u00fang l\u00e0 t\u1ed1i quan tr\u1ecdng. H\u00e3y tr\u00e1nh nh\u1eefng l\u1ed7i sau:<\/p>\n
  H\u00f4ng ch\u1ea3y x\u1ec7 (v\u00f5ng l\u01b0ng):<\/i> \u0110\u00e2y l\u00e0 l\u1ed7i ph\u1ed5 bi\u1ebfn nh\u1ea5t, g\u00e2y \u00e1p l\u1ef1c qu\u00e1 m\u1ee9c l\u00ean l\u01b0ng d\u01b0\u1edbi. Kh\u1eafc ph\u1ee5c: Lu\u00f4n g\u1ed3ng ch\u1eb7t c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 m\u00f4ng \u0111\u1ec3 gi\u1eef h\u00f4ng c\u00e2n b\u1eb1ng v\u00e0 th\u1eb3ng h\u00e0ng v\u1edbi vai.<\/p>\n
  M\u00f4ng nh\u00f4 cao (g\u00f9 l\u01b0ng):<\/i> L\u00e0m gi\u1ea3m s\u1ef1 tham gia c\u1ee7a c\u01a1 core. Kh\u1eafc ph\u1ee5c: H\u1ea1 h\u00f4ng xu\u1ed1ng m\u1ed9t ch\u00fat cho \u0111\u1ebfn khi c\u01a1 th\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng.<\/p>\n
  Vai co r\u1ee5t\/c\u0103ng th\u1eb3ng \u1edf c\u1ed5<\/i>: Kh\u1eafc ph\u1ee5c: \u0110\u1ea9y vai xa tai, d\u00f9ng l\u1ef1c c\u00e1nh tay \u0111\u1ec3 gi\u1eef vai \u1ed5n \u0111\u1ecbnh v\u00e0 c\u1ed5 th\u01b0 gi\u00e3n.<\/p>\n
  N\u00edn th\u1edf:<\/i> Vi\u1ec7c n\u00edn th\u1edf, \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng v\u1edbi ng\u01b0\u1eddi t\u0103ng huy\u1ebft \u00e1p, c\u00f3 th\u1ec3 g\u00e2y c\u0103ng th\u1eb3ng kh\u00f4ng c\u1ea7n thi\u1ebft. N\u00ean th\u1edf \u0111\u1ec1u v\u00e0 s\u00e2u su\u1ed1t th\u1eddi gian gi\u1eef t\u01b0 th\u1ebf.<\/p>\n
  Plank kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t b\u00e0i t\u1eadp \u0111\u01a1n thu\u1ea7n m\u00e0 c\u00f2n l\u00e0 m\u1ed9t b\u00e0i ki\u1ec3m tra v\u1ec1 s\u1ee9c b\u1ec1n, s\u1ef1 t\u1eadp trung v\u00e0 s\u1ef1 k\u1ebft n\u1ed1i gi\u1eefa t\u00e2m tr\u00ed v\u00e0 c\u01a1 th\u1ec3. V\u1edbi s\u1ef1 ki\u00ean tr\u00ec v\u00e0 k\u1ef9 thu\u1eadt ch\u00ednh x\u00e1c, b\u1ea1n s\u1ebd s\u1edbm c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 kh\u00e1c bi\u1ec7t v\u1ec1 s\u1ee9c m\u1ea1nh c\u1ed1t l\u00f5i, t\u01b0 th\u1ebf v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n
  \u0110\u1ec3 \u0111\u1ea1t k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t, h\u00e3y k\u1ebft h\u1ee3p plank v\u1edbi m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng, gi\u00e0u protein n\u1ea1c, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, tr\u00e1i c\u00e2y t\u01b0\u01a1i \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/p>\n
  \n $\"5$ <\/a>5 b\u00e0i t\u1eadp gi\u00fap gi\u1ea3m m\u1ee1 eo hi\u1ec7u qu\u1ea3 h\u01a1n plank nghi\u00eang sau 45 tu\u1ed5i<\/a><\/p>\n
  SK\u0110S – Sau 45 tu\u1ed5i, c\u01a1 th\u1ec3 b\u1eaft \u0111\u1ea7u thay \u0111\u1ed5i c\u00e1ch ph\u00e2n b\u1ed1 m\u1ee1, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00f9ng b\u1ee5ng v\u00e0 quanh h\u00f4ng. Nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn t\u1eadp plank nghi\u00eang \u0111\u1ec3 gi\u1ea3m m\u1ee1 eo nh\u01b0ng s\u1ef1 th\u1eadt l\u00e0 m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp xoay th\u00e2n, gi\u1eef th\u0103ng b\u1eb1ng, t\u1ea1o l\u1ef1c theo \u0111\u01b0\u1eddng ch\u00e9o m\u1edbi mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao h\u01a1n.<\/p>\n<\/div>\n
  M\u1eddi xem th\u00eam video \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
  \n
  \n
  2 b\u00e0i t\u1eadp d\u00e0nh cho ng\u01b0\u1eddi \u0111au m\u1ecfi c\u1ed5 vai g\u00e1y.<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
  1. Plank l\u00e0 g\u00ec? N\u1ed9i dung 1. Plank l\u00e0 g\u00ec? 2. L\u1ee3i \u00edch c\u1ee7a b\u00e0i t\u1eadp plank 3. H\u01b0\u1edbng d\u1eabn k\u1ef9 thu\u1eadt plank chu\u1ea9n cho ng\u01b0\u1eddi m\u1edbi 4. C\u00e1c sai l\u1ea7m ph\u1ed5 bi\u1ebfn c\u1ea7n tr\u00e1nh Plank \u0111\u01b0\u1ee3c gi\u1edbi chuy\u00ean m\u00f4n c\u00f4ng nh\u1eadn r\u1ed9ng r\u00e3i l\u00e0 m\u1ed9t trong nh\u1eefng \u0111\u1ed9ng t\u00e1c hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 t\u0103ng […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1187","post","type-post","status-publish","format-standard","hentry","category-me-va-be"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1187","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1187"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1187\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1187"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1187"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}