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

1. \u0110i b\u1ed9 t\u0103ng c\u01b0\u1eddng v\u1eadn \u0111\u1ed9ng kh\u1edbp cho ng\u01b0\u1eddi tr\u00ean 40 tu\u1ed5i<\/a><\/li>\n
2. Leo c\u1ea7u thang<\/a><\/li>\n
3. \u0110\u1ea1p xe ho\u1eb7c b\u01a1i l\u1ed9i<\/a><\/li>\n
4. Luy\u1ec7n t\u1eadp s\u1ee9c b\u1ec1n<\/a><\/li>\n
5. B\u00e0i t\u1eadp ch\u00f9ng ch\u00e2n<\/a><\/li>\n
6. Squat<\/a><\/li>\n
7. Ch\u1ed1ng \u0111\u1ea9y<\/a><\/li>\n
8. Plank<\/a><\/li>\n
9. B\u00e0i t\u1eadp t\u1ea1 \u0111\u01a1n<\/a><\/li>\n
10. C\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1 thi\u1ebft y\u1ebfu<\/a><\/li>\n<\/ul>\n<\/div>\n
D\u01b0\u1edbi \u0111\u00e2y l\u00e0 10 b\u00e0i t\u1eadp cho tu\u1ed5i gi\u00e0 kh\u1ecfe m\u1ea1nh m\u00e0 b\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n sau 40 tu\u1ed5i<\/a> \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ee9c b\u1ec1n:<\/p>\n
1. \u0110i b\u1ed9 t\u0103ng c\u01b0\u1eddng v\u1eadn \u0111\u1ed9ng kh\u1edbp cho ng\u01b0\u1eddi tr\u00ean 40 tu\u1ed5i<\/h2>\n
\u0110i b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp t\u1ed1t nh\u1ea5t cho tu\u1ed5i gi\u00e0 kh\u1ecfe m\u1ea1nh v\u00e0 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 sau 40 tu\u1ed5i. Khi \u0111i b\u1ed9 c\u1ea7n ch\u00fa \u00fd gi\u1eef t\u01b0 th\u1ebf th\u1eb3ng, vai th\u1ea3 l\u1ecfng, s\u1ea3i b\u01b0\u1edbc t\u1ef1 nhi\u00ean v\u00e0 vung tay nh\u1eb9 nh\u00e0ng. \u0110i b\u1ed9 t\u1ed1c \u0111\u1ed9 nhanh l\u00e0 t\u1ed1t nh\u1ea5t, nh\u01b0ng h\u00e3y ch\u1ecdn nh\u1ecbp \u0111i\u1ec7u ph\u00f9 h\u1ee3p v\u1edbi t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe c\u1ee7a t\u1eebng c\u00e1 nh\u00e2n.<\/p>\n
M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean GeroScience cho th\u1ea5y \u0111i b\u1ed9 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, t\u0103ng c\u01b0\u1eddng v\u1eadn \u0111\u1ed9ng kh\u1edbp v\u00e0 h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng<\/a>. Ngay c\u1ea3 ch\u1ec9 \u0111i b\u1ed9 25\u201330 ph\u00fat m\u1ed7i ng\u00e0y c\u0169ng c\u00f3 th\u1ec3 t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t \u0111\u00e1ng k\u1ec3 v\u1ec1 s\u1ee9c b\u1ec1n v\u00e0 kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng.<\/p>\n
2. Leo c\u1ea7u thang<\/h2>\n
Leo c\u1ea7u thang<\/a> l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 cho ch\u00e2n v\u00e0 m\u00f4ng, nh\u01b0ng k\u1ef9 thu\u1eadt r\u1ea5t quan tr\u1ecdng. Khi leo c\u1ea7u thang c\u1ea7n gi\u1eef th\u1eb3ng c\u1ed9t s\u1ed1ng, b\u01b0\u1edbc t\u1eebng b\u01b0\u1edbc d\u00e0i tr\u00ean m\u1ed7i b\u1eadc thang v\u00e0 \u0111\u1ea9y l\u00ean b\u1eb1ng g\u00f3t ch\u00e2n thay v\u00ec ng\u00f3n ch\u00e2n.<\/p>\n
B\u00e0i t\u1eadp n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho ph\u1ea7n th\u00e2n d\u01b0\u1edbi, h\u1ed7 tr\u1ee3 m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng v\u00e0 c\u1ea3i thi\u1ec7n s\u1ef1 c\u00e2n b\u1eb1ng. Tuy nhi\u00ean, tr\u00e1nh v\u1ed9i v\u00e0ng, v\u00ec t\u1ed1c \u0111\u1ed9 c\u00f3 th\u1ec3 g\u00e2y c\u0103ng c\u01a1 \u0111\u1ea7u g\u1ed1i<\/a> v\u00e0 vi\u1ec7c leo c\u1ea7u thang ch\u1eadm nh\u01b0ng \u0111\u1ec1u \u0111\u1eb7n hi\u1ec7u qu\u1ea3 h\u01a1n c\u00e1c \u0111\u1ed9ng t\u00e1c nhanh, gi\u1eadt c\u1ee5c.<\/p>\n
\n
\n $\"leo$ \n <\/div>\n
\n
Leo c\u1ea7u thang l\u00e0 b\u00e0i t\u1eadp h\u1ed7 tr\u1ee3 m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng v\u00e0 c\u1ea3i thi\u1ec7n s\u1ef1 c\u00e2n b\u1eb1ng cho ng\u01b0\u1eddi tr\u00ean 40 tu\u1ed5i.<\/p>\n<\/p><\/div>\n<\/div>\n
3. \u0110\u1ea1p xe ho\u1eb7c b\u01a1i l\u1ed9i<\/h2>\n
C\u1ea3 hai h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng n\u00e0y \u0111\u1ec1u l\u00e0 nh\u1eefng b\u00e0i t\u1eadp t\u00e1c \u0111\u1ed9ng th\u1ea5p, nh\u1eb9 nh\u00e0ng cho \u0111\u1ea7u g\u1ed1i, h\u00f4ng v\u00e0 l\u01b0ng, t\u1ed1t cho c\u00e1c kh\u1edbp x\u01b0\u01a1ng l\u00e3o h\u00f3a. Khi \u0111\u1ea1p xe, ch\u00fa \u00fd gi\u1eef l\u01b0ng th\u1eb3ng v\u00e0 \u0111\u1ea7u g\u1ed1i th\u1eb3ng h\u00e0ng, \u0111\u1ed3ng th\u1eddi tr\u00e1nh \u0111\u1ea1p qu\u00e1 m\u1ea1nh v\u00e0o b\u00e0n \u0111\u1ea1p.<\/p>\n
B\u01a1i l\u1ed9i \u0111\u00f2i h\u1ecfi nh\u1eefng \u0111\u1ed9ng t\u00e1c d\u00e0i, m\u01b0\u1ee3t m\u00e0 \u0111\u1ed3ng th\u1eddi t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 trung t\u00e2m \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng. Nh\u1eefng ho\u1ea1t \u0111\u1ed9ng n\u00e0y c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, s\u1ee9c b\u1ec1n c\u01a1 b\u1eafp v\u00e0 s\u1ef1 linh ho\u1ea1t t\u1ed5ng th\u1ec3. Ch\u00fang \u0111\u1eb7c bi\u1ec7t h\u1eefu \u00edch n\u1ebfu c\u01a1 th\u1ec3 b\u1ecb c\u1ee9ng kh\u1edbp<\/a>, t\u00ecnh tr\u1ea1ng th\u01b0\u1eddng g\u1eb7p \u1edf \u0111\u1ed9 tu\u1ed5i 40 tr\u1edf l\u00ean.<\/p>\n
4. Luy\u1ec7n t\u1eadp s\u1ee9c b\u1ec1n<\/h2>\n
S\u1eed d\u1ee5ng d\u00e2y kh\u00e1ng l\u1ef1c<\/a> ho\u1eb7c t\u1ea1 nh\u1eb9 gi\u00fap x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp v\u00e0 ng\u0103n ng\u1eeba m\u1ea5t c\u01a1 do tu\u1ed5i t\u00e1c. Nguy\u00ean nh\u00e2n do lo\u1ea1t b\u00e0i t\u1eadp n\u00e0y duy tr\u00ec c\u00e1c chuy\u1ec3n \u0111\u1ed9ng c\u00f3 ki\u1ec3m so\u00e1t, gi\u1eef cho ph\u1ea7n th\u00e2n \u0111\u01b0\u1ee3c v\u1eadn \u0111\u1ed9ng v\u00e0 h\u00edt th\u1edf \u0111\u1ec1u \u0111\u1eb7n. B\u00ean c\u1ea1nh \u0111\u00f3, luy\u1ec7n t\u1eadp s\u1ee9c b\u1ec1n gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 \u1ed5n \u0111\u1ecbnh, h\u1ed7 tr\u1ee3 t\u01b0 th\u1ebf v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho to\u00e0n b\u1ed9 c\u01a1 th\u1ec3. \u0110\u00e2y c\u0169ng l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 duy tr\u00ec s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t sau 40 tu\u1ed5i.<\/p>\n
5. B\u00e0i t\u1eadp ch\u00f9ng ch\u00e2n<\/h2>\n
B\u00e0i t\u1eadp n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho ch\u00e2n, c\u1ea3i thi\u1ec7n s\u1ef1 \u1ed5n \u0111\u1ecbnh v\u00e0 h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe kh\u1edbp, khi\u1ebfn n\u00f3 tr\u1edf th\u00e0nh m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp t\u1ed1t nh\u1ea5t cho qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a kh\u1ecfe m\u1ea1nh.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n
\n
\u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng.<\/li>\n
B\u01b0\u1edbc m\u1ed9t ch\u00e2n v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 t\u1eeb t\u1eeb h\u1ea1 th\u1ea5p \u0111\u1ea7u g\u1ed1i sau.<\/li>\n
Gi\u1eef \u0111\u1ea7u g\u1ed1i tr\u01b0\u1edbc th\u1eb3ng h\u00e0ng v\u1edbi m\u1eaft c\u00e1 ch\u00e2n<\/a>.<\/li>\n
\u0110\u1ea9y ng\u01b0\u1eddi l\u00ean m\u1ed9t c\u00e1ch c\u00f3 ki\u1ec3m so\u00e1t.<\/li>\n
L\u1eb7p l\u1ea1i \u1edf c\u1ea3 hai b\u00ean.\n
\n
\n
\n
$\"Ph\u1ea3i$ <\/a>
\n
Ph\u1ea3i t\u1eadp luy\u1ec7n bao nhi\u00eau ng\u00e0y m\u1ed7i tu\u1ea7n \u0111\u1ec3 duy tr\u00ec c\u01a1 b\u1eafp sau 40 tu\u1ed5i?<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
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<\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/p><\/div>\n<\/li>\n<\/ul>\n
6. Squat<\/h2>\n
Squat<\/a> gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho ch\u00e2n, m\u00f4ng v\u00e0 c\u01a1 trung t\u00e2m. Khi th\u1ef1c hi\u1ec7n th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n
\n
\u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng h\u01a1n h\u00f4ng m\u1ed9t ch\u00fat.<\/li>\n
\u0110\u1ea9y h\u00f4ng ra sau nh\u01b0 th\u1ec3 \u0111ang ng\u1ed3i tr\u00ean gh\u1ebf.<\/li>\n
Gi\u1eef ng\u1ef1c \u01b0\u1ee1n l\u00ean v\u00e0 hai \u0111\u1ea7u g\u1ed1i th\u1eb3ng h\u00e0ng.<\/li>\n
H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng \u0111\u1ed9 s\u00e2u tho\u1ea3i m\u00e1i.<\/li>\n
Tr\u1edf l\u1ea1i t\u01b0 th\u1ebf \u0111\u1ee9ng.<\/li>\n<\/ul>\n
7. Ch\u1ed1ng \u0111\u1ea9y<\/h2>\n
B\u00e0i t\u1eadp n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh ph\u1ea7n th\u00e2n tr\u00ean v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf<\/a>.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n
\n
B\u1eaft \u0111\u1ea7u v\u1edbi hai tay \u0111\u1eb7t d\u01b0\u1edbi vai.<\/li>\n
H\u1ea1 th\u1ea5p ng\u01b0\u1eddi xu\u1ed1ng trong khi gi\u1eef khu\u1ef7u tay<\/a> kh\u00e9p ch\u1eb7t.<\/li>\n
Si\u1ebft ch\u1eb7t c\u01a1 trung t\u00e2m v\u00e0 tr\u00e1nh t\u00ecnh tr\u1ea1ng h\u00f4ng ch\u1ea3y x\u1ec7.<\/li>\n
\u0110\u1ea9y ng\u01b0\u1eddi l\u00ean.<\/li>\n<\/ul>\n
8. Plank<\/h2>\n
Plank<\/a> c\u0169ng l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp gi\u00fap b\u1ea1n c\u00f3 tu\u1ed5i th\u1ecd kh\u1ecfe m\u1ea1nh. B\u00e0i t\u1eadp n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho ph\u1ea7n th\u00e2n v\u00e0 h\u1ed7 tr\u1ee3 s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a c\u1ed9t s\u1ed1ng, \u0111\u1ed3ng th\u1eddi gi\u00fap ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n
\n
B\u1eaft \u0111\u1ea7u v\u1edbi c\u1eb3ng tay, khu\u1ef7u tay \u0111\u1eb7t d\u01b0\u1edbi vai.<\/li>\n
Gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng h\u00e0ng.<\/li>\n
Si\u1ebft ch\u1eb7t ph\u1ea7n th\u00e2n m\u00e0 kh\u00f4ng h\u1ea1 h\u00f4ng xu\u1ed1ng.<\/li>\n
Gi\u1eef trong 20\u201330 gi\u00e2y.<\/li>\n<\/ul>\n
9. B\u00e0i t\u1eadp t\u1ea1 \u0111\u01a1n<\/h2>\n
\u0110\u1ea9y t\u1ea1 qua \u0111\u1ea7u<\/b><\/em><\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n: <\/i>\u0110\u1ee9ng th\u1eb3ng, c\u1ea7m t\u1ea1 ngang vai; \u0111\u1ea9y t\u1ea1 l\u00ean cho \u0111\u1ebfn khi c\u00e1nh tay<\/a> th\u1eb3ng, sau \u0111\u00f3 t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng.<\/p>\n
T\u00e1c d\u1ee5ng:<\/i> B\u00e0i t\u1eadp n\u00e0y r\u1ea5t t\u1ed1t cho s\u1ee9c m\u1ea1nh c\u1ee7a vai v\u00e0 s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a ph\u1ea7n th\u00e2n tr\u00ean.<\/p>\n
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\n $\"day$ \n <\/div>\n
\n
C\u00e1ch th\u1ef1c hi\u1ec7n \u0111\u1ea9y t\u1ea1 qua \u0111\u1ea7u.<\/p>\n<\/p><\/div>\n<\/div>\n
G\u1eadp t\u1ea1 tay tr\u01b0\u1edbc<\/b><\/em><\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/i> Hai tay c\u1ea7m t\u1ea1 bu\u00f4ng theo th\u00e2n; t\u1eeb t\u1eeb g\u1eadp khu\u1ef7u tay n\u00e2ng t\u1ea1 l\u00ean, r\u1ed3i h\u1ea1 xu\u1ed1ng \u0111\u1ec3 ho\u00e0n th\u00e0nh \u0111\u1ed9ng t\u00e1c.<\/p>\n
T\u00e1c d\u1ee5ng:<\/i> T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho tay v\u00e0 ph\u1ea7n th\u00e2n tr\u00ean.<\/p>\n
\n
\n $\"10$ \n <\/div>
\n
C\u00e1ch th\u1ef1c hi\u1ec7n g\u1eadp t\u1ea1 tay tr\u01b0\u1edbc cho ng\u01b0\u1eddi tr\u00ean 40 tu\u1ed5i.<\/p>\n<\/figcaption><\/figure>\n
Gh\u1ebf ch\u00e8o t\u1ea1 \u0111\u01a1n<\/b><\/em><\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/i> Nh\u01b0 h\u00ecnh d\u01b0\u1edbi \u0111\u00e2y (h\u01a1i c\u00fai ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc, l\u01b0ng th\u1eb3ng, k\u00e9o t\u1ea1 v\u1ec1 ph\u00eda h\u00f4ng v\u00e0 h\u1ea1 xu\u1ed1ng m\u1ed9t c\u00e1ch c\u00f3 ki\u1ec3m so\u00e1t).<\/p>\n
T\u00e1c d\u1ee5ng: <\/i>B\u00e0i t\u1eadp n\u00e0y r\u1ea5t t\u1ed1t cho s\u1ee9c m\u1ea1nh v\u00e0 t\u01b0 th\u1ebf c\u1ee7a l\u01b0ng.<\/p>\n
\n
\n $\"10$ \n <\/div>
\n
C\u00e1ch th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp t\u1ea1 \u0111\u01a1n v\u1edbi gh\u1ebf.<\/p>\n<\/figcaption><\/figure>\n
10. C\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1 thi\u1ebft y\u1ebfu<\/h2>\n
Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1<\/a> n\u00e0y m\u1ed9t c\u00e1ch nh\u1eb9 nh\u00e0ng v\u00e0 gi\u1eef trong 15\u201330 gi\u00e2y.<\/i><\/b><\/p>\n
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Gi\u00e3n g\u00e2n kheo:<\/i> \u0110\u1ee9ng th\u1eb3ng tr\u00ean hai ch\u00e2n, b\u01b0\u1edbc v\u00e0 du\u1ed7i ch\u00e2n tr\u00e1i v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u0111\u1ed3ng th\u1eddi \u0111\u1ea9y cong h\u00f4ng ra ph\u00eda sau, ng\u01b0\u1eddi h\u01a1i \u0111\u1ed5 v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u0111\u1ec3 c\u01a1 g\u00e2n kheo \u0111\u01b0\u1ee3c k\u00e9o gi\u00e3n.<\/li>\n
Gi\u00e3n c\u01a1 t\u1ee9 \u0111\u1ea7u \u0111\u00f9i:<\/i> \u0110\u1ee9ng th\u1eb3ng, c\u00f3 th\u1ec3 t\u1ef1a tay v\u00e0o t\u01b0\u1eddng \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng; nh\u1ea5c ch\u00e2n ph\u1ea3i k\u00e9o g\u1eadp ra ph\u00eda sau, d\u00f9ng tay ph\u1ea3i n\u1eafm c\u1ed5 ch\u00e2n v\u00e0 k\u00e9o g\u00f3t ch\u00e2n v\u1ec1 ph\u00eda m\u00f4ng.<\/li>\n
Gi\u00e3n b\u1eafp ch\u00e2n:<\/i> Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c khi \u0111\u1ee9ng, nghi\u00eang ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc, c\u00f3 th\u1ec3 \u00e1p tay v\u00e0o t\u01b0\u1eddng \u0111\u1ec3 t\u1ea1o t\u01b0 th\u1ebf ch\u1eafc ch\u1eafn; gi\u1eef ch\u1eafc ch\u00e2n ph\u1ea3i v\u00e0 h\u01a1i cong \u0111\u1ea7u g\u1ed1i r\u1ed3i \u0111\u01b0a ch\u00e2n tr\u00e1i ra sau \u0111\u1ec3 du\u1ed7i ph\u1ea7n sau b\u1eafp ch\u00e2n.<\/li>\n
Gi\u00e3n c\u01a1 tam \u0111\u1ea7u: <\/i>N\u00e2ng c\u00e1nh tay<\/a> ph\u1ea3i l\u00ean v\u00e0 g\u1eadp ra sau \u0111\u1ea7u, d\u00f9ng tay tr\u00e1i k\u00e9o khu\u1ef7u tay ph\u1ea3i ra ph\u00eda sau s\u00e2u nh\u1ea5t c\u00f3 th\u1ec3.<\/li>\n
Gi\u00e3n vai: <\/i>Th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf khi ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng, \u0111\u01b0a th\u1eb3ng tay ph\u1ea3i qua ng\u1ef1c tr\u00e1i, d\u00f9ng tay tr\u00e1i v\u00f2ng qua tay ph\u1ea3i \u0111\u1ec3 k\u00e9o gi\u00e3n vai ph\u1ea3i nhi\u1ec1u h\u01a1n, <\/i>l\u01b0u \u00fd gi\u1eef th\u1eb3ng l\u01b0ng.<\/li>\n
Gi\u00e3n c\u01a1 g\u1ea5p h\u00f4ng:<\/i> \u0110\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng, b\u01b0\u1edbc d\u00e0i ch\u00e2n tr\u00e1i v\u1ec1 ph\u00eda sau, h\u1ea1 \u0111\u1ea7u g\u1ed1i xu\u1ed1ng s\u00e0n, u\u1ed1n cong ch\u00e2n ph\u1ea3i m\u1ed9t g\u00f3c 90 \u0111\u1ed9 v\u00e0 c\u1ea3m nh\u1eadn s\u1ef1 c\u0103ng \u1edf h\u00f4ng tr\u01b0\u1edbc.<\/li>\n
Gi\u00e3n ng\u1ef1c:<\/i> Th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf khi ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng, m\u1edf r\u1ed9ng hai tay sang ngang, \u01b0\u1ee1n ng\u1ef1c ra ph\u00eda tr\u01b0\u1edbc ho\u1eb7c xoay m\u1ed9t v\u00f2ng vai v\u00e0 ch\u1eafp hai tay ra sau l\u01b0ng \u0111\u1ec3 m\u1edf r\u1ed9ng l\u1ed3ng ng\u1ef1c<\/a>.<\/li>\n<\/ul>\n
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C\u00e1c b\u00e0i t\u1eadp k\u00e9o gi\u00e3n c\u01a1 thi\u1ebft y\u1ebfu ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi tr\u00ean 40 tu\u1ed5i t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh.<\/p>\n<\/figcaption><\/div>\n
M\u1eddi b\u1ea1n xem th\u00eam:<\/h4>\n
\n $\"6$ <\/a>6 lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ed5 sung c\u00f3 l\u1ee3i cho ng\u01b0\u1eddi sau 40 tu\u1ed5i<\/a><\/p>\n
SK\u0110S – B\u01b0\u1edbc sang tu\u1ed5i 40, c\u01a1 th\u1ec3 d\u1ea7n b\u01b0\u1edbc v\u00e0o giai \u0111o\u1ea1n l\u00e3o h\u00f3a t\u1ef1 nhi\u00ean, t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t gi\u1ea3m, kh\u1ed1i c\u01a1 suy gi\u1ea3m… L\u00fac n\u00e0y, vi\u1ec7c b\u1ed5 sung \u0111\u00fang v\u00e0 \u0111\u1ee7 c\u00e1c d\u01b0\u1ee1ng ch\u1ea5t thi\u1ebft y\u1ebfu c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe, l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a.<\/p>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Khi b\u1ea1n b\u01b0\u1edbc v\u00e0o giai \u0111o\u1ea1n sau 40 tu\u1ed5i, vi\u1ec7c duy tr\u00ec s\u1ee9c m\u1ea1nh v\u00e0 kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng tr\u1edf n\u00ean c\u1ef1c k\u1ef3 quan tr\u1ecdng. L\u00fac n\u00e0y, kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp t\u1ef1 nhi\u00ean gi\u1ea3m xu\u1ed1ng, c\u00e1c kh\u1edbp tr\u1edf n\u00ean c\u1ee9ng v\u00e0 c\u00e1c chuy\u1ec3n \u0111\u1ed9ng h\u00e0ng ng\u00e0y b\u1eaft \u0111\u1ea7u n\u1eb7ng n\u1ec1 h\u01a1n. Vi\u1ec7c r\u00e8n luy\u1ec7n s\u1ee9c […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-1399","post","type-post","status-publish","format-standard","hentry","category-meo-hay"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1399","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=1399"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1399\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1399"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1399"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1399"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}