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

1. V\u00ec sao c\u00f3 th\u1ec3 t\u1eadp pilates ngay t\u1ea1i gi\u01b0\u1eddng?<\/a><\/li>\n
2. T\u1ea1i sao l\u1ea1i l\u00e0 10 ph\u00fat?<\/a><\/li>\n
3. L\u1ed9 tr\u00ecnh 10 ph\u00fat cho \u0111\u00f4i ch\u00e2n thon g\u1ecdn<\/a><\/li>\n
4. M\u1ed9t s\u1ed1 l\u01b0u \u00fd<\/a><\/li>\n<\/ul>\n<\/div>\n
\u0110\u1ec3 s\u1edf h\u1eefu m\u1ed9t \u0111\u00f4i ch\u00e2n thon g\u1ecdn<\/a> v\u00e0 c\u01a1 th\u1ec3 d\u1ebbo dai kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i g\u1eafn li\u1ec1n v\u1edbi t\u1ea1 n\u1eb7ng hay m\u00e1y ch\u1ea1y b\u1ed9 m\u00e0 h\u00e3y ki\u00ean tr\u00ec v\u1edbi 10 ph\u00fat t\u1eadp pilates m\u1ed7i ng\u00e0y.<\/p>\n
Pilates <\/a>l\u00e0 ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n to\u00e0n th\u00e2n \u0111\u1ed9c \u0111\u00e1o, t\u1eadp trung v\u00e0o vi\u1ec7c c\u1ee7ng c\u1ed1 v\u00f9ng c\u01a1 l\u00f5i (core), c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t. V\u1edbi tri\u1ebft l\u00fd ki\u1ec3m so\u00e1t t\u1eeb b\u00ean trong, pilates gi\u00fap b\u1ea1n k\u1ebft n\u1ed1i c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed, t\u1eeb \u0111\u00f3 x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh b\u1ec1n b\u1ec9 m\u00e0 v\u1eabn gi\u1eef \u0111\u01b0\u1ee3c s\u1ef1 d\u1ebbo dai. \u0110\u00e2y l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng \u0111\u1ec3 gi\u1ea3m \u0111au l\u01b0ng, c\u1ea3i thi\u1ec7n s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 \u0111\u1ecbnh h\u00ecnh c\u01a1 th\u1ec3 m\u1ed9t c\u00e1ch tinh t\u1ebf, mang l\u1ea1i m\u1ed9t v\u00f3c d\u00e1ng s\u0103n ch\u1eafc, thon g\u1ecdn.<\/p>\n
Khi th\u1ef1c hi\u1ec7n tr\u00ean gi\u01b0\u1eddng, m\u1ed9t b\u1ec1 m\u1eb7t c\u00f3 \u0111\u1ed9 l\u00fan nh\u1eb9, c\u01a1 th\u1ec3 b\u1ea1n ph\u1ea3i l\u00e0m vi\u1ec7c nhi\u1ec1u h\u01a1n \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng. \u0110i\u1ec1u n\u00e0y v\u00f4 t\u00ecnh bi\u1ebfn chi\u1ebfc gi\u01b0\u1eddng th\u00e0nh m\u1ed9t c\u00f4ng c\u1ee5 h\u1ed7 tr\u1ee3 tuy\u1ec7t v\u1eddi, t\u01b0\u01a1ng t\u1ef1 nh\u01b0 m\u00e1y Reformer trong c\u00e1c ph\u00f2ng t\u1eadp chuy\u00ean nghi\u1ec7p, gi\u00fap t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba<\/a> v\u00e0 l\u00e0m s\u0103n ch\u1eafc c\u01a1 \u0111\u00f9i, b\u1eafp ch\u00e2n.<\/p>\n
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\n $\"Ch\u1ec9$ \n <\/div>
\n
Pilates ch\u00fa tr\u1ecdng v\u00e0o vi\u1ec7c k\u00edch ho\u1ea1t c\u00e1c nh\u00f3m c\u01a1 s\u00e2u.<\/p>\n<\/figcaption><\/figure>\n
2. T\u1ea1i sao l\u1ea1i l\u00e0 10 ph\u00fat?<\/h2>\n
Nghi\u00ean c\u1ee9u ch\u1ec9 ra r\u1eb1ng, t\u00ednh nh\u1ea5t qu\u00e1n quan tr\u1ecdng h\u01a1n c\u01b0\u1eddng \u0111\u1ed9. 10 ph\u00fat t\u1eadp luy\u1ec7n t\u1eadp trung m\u1ed7i ng\u00e0y c\u00f3 gi\u00e1 tr\u1ecb h\u01a1n m\u1ed9t bu\u1ed5i t\u1eadp 2 ti\u1ebfng nh\u01b0ng ng\u1eaft qu\u00e3ng h\u00e0ng tu\u1ea7n.<\/p>\n
V\u1edbi \u0111\u00f4i ch\u00e2n, c\u00e1c b\u00e0i t\u1eadp pilates c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p nh\u01b0ng l\u1eb7p l\u1ea1i li\u00ean t\u1ee5c gi\u00fap k\u00e9o d\u00e0i s\u1ee3i c\u01a1, t\u1ea1o n\u00ean v\u1ebb ngo\u00e0i thon d\u00e0i, thanh tho\u00e1t thay v\u00ec c\u01a1 b\u1eafp cu\u1ed3n cu\u1ed9n. \u0110\u00e2y ch\u00ednh l\u00e0 ch\u00eca kh\u00f3a cho nh\u1eefng ai mong mu\u1ed1n v\u1ebb \u0111\u1eb9p m\u1ec1m m\u1ea1i nh\u01b0ng kh\u1ecfe kho\u1eafn.<\/p>\n
3. L\u1ed9 tr\u00ecnh 10 ph\u00fat cho \u0111\u00f4i ch\u00e2n thon g\u1ecdn<\/h2>\n
\u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u, h\u00e3y th\u1ef1c hi\u1ec7n chu\u1ed7i \u0111\u1ed9ng t\u00e1c sau m\u1ed9t c\u00e1ch li\u1ec1n m\u1ea1ch, ch\u00fa \u00fd v\u00e0o nh\u1ecbp th\u1edf: h\u00edt b\u1eb1ng m\u0169i khi chu\u1ea9n b\u1ecb v\u00e0 th\u1edf ra b\u1eb1ng mi\u1ec7ng khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c kh\u00f3.<\/p>\n
Leg circles (v\u00f2ng tr\u00f2n ch\u00e2n) – 2 ph\u00fat:<\/i><\/b><\/p>\n
N\u1eb1m ng\u1eeda, m\u1ed9t ch\u00e2n du\u1ed7i th\u1eb3ng tr\u00ean gi\u01b0\u1eddng, ch\u00e2n c\u00f2n l\u1ea1i gi\u01a1 cao vu\u00f4ng g\u00f3c v\u1edbi tr\u1ea7n nh\u00e0. V\u1ebd nh\u1eefng v\u00f2ng tr\u00f2n nh\u1ecf tr\u00ean kh\u00f4ng trung. \u0110\u1ed9ng t\u00e1c n\u00e0y t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp v\u00e0o kh\u1edbp h\u00f4ng v\u00e0 c\u01a1 \u0111\u00f9i trong, gi\u00fap linh ho\u1ea1t h\u00f3a v\u00f9ng ch\u1eadu v\u00e0 l\u00e0m s\u0103n ch\u1eafc v\u00f9ng \u0111\u00f9i tr\u00ean.<\/p>\n
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\n $\"Ch\u1ec9$ \n <\/div>
\n
\u0110\u1ed9ng t\u00e1c 1 – Leg Circles: K\u00edch ho\u1ea1t v\u00f9ng h\u00f4ng v\u00e0 \u0111\u00f9i trong b\u1eb1ng nh\u1eefng v\u00f2ng xoay ch\u00e2n.<\/p>\n<\/figcaption><\/figure>\n
Side lying leg lifts (n\u00e2ng ch\u00e2n nghi\u00eang) – 3 ph\u00fat: <\/b><\/i><\/p>\n
N\u1eb1m nghi\u00eang m\u1ed9t b\u00ean, \u0111\u1ea7u t\u1ef1a l\u00ean tay. N\u00e2ng ch\u00e2n ph\u00eda tr\u00ean l\u00ean cao r\u1ed3i h\u1ea1 xu\u1ed1ng ch\u1eadm r\u00e3i m\u00e0 kh\u00f4ng ch\u1ea1m ch\u00e2n kia. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp “th\u1ea7n th\u00e1nh” \u0111\u1ec3 lo\u1ea1i b\u1ecf m\u1ee1 th\u1eeba v\u00f9ng h\u00f4ng v\u00e0 \u0111\u00f9i ngo\u00e0i, t\u1ea1o \u0111\u01b0\u1eddng cong m\u1ec1m m\u1ea1i cho \u0111\u00f4i ch\u00e2n.<\/p>\n
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\n $\"Ch\u1ec9$ \n <\/div>
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\u0110\u1ed9ng t\u00e1c 2 – Side-Lying Leg Lifts: N\u00e2ng ch\u00e2n nghi\u00eang gi\u00fap lo\u1ea1i b\u1ecf m\u1ee1 th\u1eeba v\u00f9ng \u0111\u00f9i.<\/p>\n<\/figcaption><\/figure>\n
Scissors (\u0111\u1ed9ng t\u00e1c c\u1eaft k\u00e9o) – 2 ph\u00fat:<\/i><\/b><\/p>\n
N\u1eb1m ng\u1eeda, n\u00e2ng c\u1ea3 hai ch\u00e2n l\u00ean cao v\u00e0 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111an ch\u00e9o nh\u01b0 chi\u1ebfc k\u00e9o. Ch\u00fa \u00fd gi\u1eef l\u01b0ng s\u00e1t m\u1eb7t gi\u01b0\u1eddng. B\u00e0i t\u1eadp n\u00e0y kh\u00f4ng ch\u1ec9 l\u00e0m thon ch\u00e2n m\u00e0 c\u00f2n t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd \u0111\u1ebfn v\u00f9ng b\u1ee5ng d\u01b0\u1edbi, gi\u00fap v\u00f2ng eo thon g\u1ecdn h\u01a1n.<\/p>\n
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\n $\"Ch\u1ec9$ \n <\/div>
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\u0110\u1ed9ng t\u00e1c 3 – Scissors: \u0110\u1ed9ng t\u00e1c c\u1eaft k\u00e9o kh\u00f4ng ch\u1ec9 k\u00e9o d\u00e0i \u0111\u00f4i ch\u00e2n m\u00e0 c\u00f2n gi\u00fap s\u0103n ch\u1eafc v\u00f9ng c\u01a1 b\u1ee5ng d\u01b0\u1edbi.<\/p>\n<\/figcaption><\/figure>\n
Glute Bbridges (c\u1ea7u m\u00f4ng) – 3 ph\u00fat: <\/b><\/i><\/p>\n
Co g\u1ed1i, \u0111\u1eb7t b\u00e0n ch\u00e2n s\u00e1t m\u00f4ng, t\u1eeb t\u1eeb n\u00e2ng h\u00f4ng l\u00ean cao cho \u0111\u1ebfn khi c\u01a1 th\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb vai \u0111\u1ebfn \u0111\u1ea7u g\u1ed1i. \u0110\u1ed9ng t\u00e1c n\u00e0y gi\u00fap s\u0103n ch\u1eafc c\u01a1 m\u00f4ng v\u00e0 \u0111\u00f9i sau, t\u1ea1o hi\u1ec7u \u1ee9ng \u0111\u00f4i ch\u00e2n tr\u00f4ng d\u00e0i h\u01a1n nh\u1edd v\u00f2ng ba cao v\u00e0 s\u0103n ch\u1eafc.<\/p>\n
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\n $\"Ch\u1ec9$ \n <\/div>
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\u0110\u1ed9ng t\u00e1c 4 – Glute Bridges: N\u00e2ng h\u00f4ng t\u1ea1o c\u1ea7u gi\u00fap v\u00f2ng ba s\u0103n ch\u1eafc.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1c b\u00e0i t\u1eadp n\u00e0y th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh l\u01b0u th\u00f4ng m\u00e1u v\u00e0 h\u1ec7 b\u1ea1ch huy\u1ebft \u1edf ch\u00e2n, gi\u00fap gi\u1ea3m t\u00ecnh tr\u1ea1ng t\u00edch n\u01b0\u1edbc v\u00e0 s\u01b0ng ph\u00f9, nguy\u00ean nh\u00e2n khi\u1ebfn ch\u00e2n tr\u00f4ng to v\u00e0 n\u1eb7ng n\u1ec1. H\u01a1n n\u1eefa, vi\u1ec7c duy tr\u00ec nh\u1ecbp th\u1edf s\u00e2u trong Pilates gi\u00fap cung c\u1ea5p oxy t\u1ed1i \u0111a cho c\u01a1 b\u1eafp, h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t di\u1ec5n ra ngay c\u1ea3 khi b\u1ea1n \u0111\u00e3 k\u1ebft th\u00fac b\u00e0i t\u1eadp.<\/p>\n
4. M\u1ed9t s\u1ed1 l\u01b0u \u00fd<\/h2>\n
D\u00f9 t\u1eadp luy\u1ec7n t\u1ea1i gi\u01b0\u1eddng r\u1ea5t ti\u1ec7n l\u1ee3i nh\u01b0ng \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng v\u00e0 \u0111\u1ea1t k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t, b\u1ea1n c\u1ea7n l\u01b0u \u00fd:<\/p>\n
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\u0110\u1ed9 ph\u1eb3ng c\u1ee7a n\u1ec7m: \u0110\u1ea3m b\u1ea3o n\u1ec7m kh\u00f4ng qu\u00e1 l\u00fan \u0111\u1ec3 b\u1ea3o v\u1ec7 c\u1ed9t s\u1ed1ng.<\/li>\n
S\u1ef1 t\u1eadp trung: H\u00e3y c\u1ea3m nh\u1eadn t\u1eebng th\u1edb c\u01a1 \u0111ang chuy\u1ec3n \u0111\u1ed9ng. Pilates kh\u00f4ng c\u1ea7n nhanh, ch\u1ec9 c\u1ea7n \u0111\u00fang.<\/li>\n
Dinh d\u01b0\u1ee1ng: K\u1ebft h\u1ee3p c\u00f9ng ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u protein v\u00e0 u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc \u0111\u1ec3 c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i nhanh ch\u00f3ng.<\/li>\n<\/ul>\n
\n $\"Ch\u1ec9$ <\/a>T\u1eadp yoga hay pilates gi\u00fap gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 h\u01a1n?<\/a><\/p>\n
SK\u0110S – N\u1ebfu b\u1ea1n t\u00ecm ki\u1ebfm m\u1ed9t h\u00ecnh th\u1ee9c luy\u1ec7n t\u1eadp nh\u1eb9 nh\u00e0ng nh\u01b0ng hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gi\u1ea3m c\u00e2n v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng, yoga v\u00e0 pilates l\u00e0 hai l\u1ef1a ch\u1ecdn n\u1ed5i b\u1eadt. C\u1ea3 hai \u0111\u1ec1u th\u00e2n thi\u1ec7n v\u1edbi kh\u1edbp, \u0111\u1ed3ng th\u1eddi mang l\u1ea1i l\u1ee3i \u00edch to\u00e0n di\u1ec7n cho c\u1ea3 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n…<\/p>\n<\/div>\n
M\u1eddi xem th\u00eam video \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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G\u1ee3i \u00fd 3 b\u00e0i t\u1eadp gi\u00fap c\u01a1 th\u1ec3 tho\u1ea3i m\u00e1i, tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng m\u1ed7i ng\u00e0y.<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
1. V\u00ec sao c\u00f3 th\u1ec3 t\u1eadp pilates ngay t\u1ea1i gi\u01b0\u1eddng? N\u1ed9i dung 1. V\u00ec sao c\u00f3 th\u1ec3 t\u1eadp pilates ngay t\u1ea1i gi\u01b0\u1eddng? 2. T\u1ea1i sao l\u1ea1i l\u00e0 10 ph\u00fat? 3. L\u1ed9 tr\u00ecnh 10 ph\u00fat cho \u0111\u00f4i ch\u00e2n thon g\u1ecdn 4. M\u1ed9t s\u1ed1 l\u01b0u \u00fd \u0110\u1ec3 s\u1edf h\u1eefu m\u1ed9t \u0111\u00f4i ch\u00e2n thon g\u1ecdn v\u00e0 c\u01a1 th\u1ec3 […]<\/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-1378","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\/1378","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=1378"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1378\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1378"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}