\n $\"B\u00e0i$ <\/a>B\u00e0i t\u1eadp gi\u00fap t\u0103ng c\u01a1 b\u1ee5ng d\u01b0\u1edbi<\/a><\/p>\n

SK\u0110S – Gi\u1ea3m m\u1ee1 th\u1eeba, t\u0103ng c\u01a1 b\u1ee5ng d\u01b0\u1edbi l\u00e0 \u0111i\u1ec1u nhi\u1ec1u ng\u01b0\u1eddi mong mu\u1ed1n khi t\u1eadp luy\u1ec7n, nh\u1ea5t l\u00e0 c\u00e1c ch\u1ecb em. V\u1edbi m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n d\u01b0\u1edbi \u0111\u00e2y, c\u00f3 th\u1ec3 nhanh ch\u00f3ng s\u1edf h\u1eefu v\u00f2ng eo thon g\u1ecdn, v\u00f9ng b\u1ee5ng d\u01b0\u1edbi s\u0103n ch\u1eafc…<\/p>\n<\/div>\n

Theo BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y (nguy\u00ean BS. \u0110\u1ed9i tuy\u1ec3n b\u00f3ng \u0111\u00e1 nam Qu\u1ed1c gia v\u00e0 U23 Vi\u1ec7t Nam), b\u00e0i t\u1eadp g\u1eadp b\u1ee5ng<\/a> l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 t\u0103ng c\u01a1 b\u1ee5ng<\/a>. Nh\u01b0ng \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi tr\u00ean 45 tu\u1ed5i, vi\u1ec7c th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y c\u00f3 th\u1ec3 g\u00e2y \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng th\u1eaft l\u01b0ng v\u00e0 kh\u1edbp h\u00e1ng n\u1ebfu kh\u00f4ng \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1ch.<\/p>\n

Kh\u00f4ng nh\u1eefng th\u1ebf, g\u1eadp b\u1ee5ng \u00edt k\u00edch ho\u1ea1t c\u01a1 b\u1ee5ng ngang, nh\u00f3m c\u01a1 l\u00f5i s\u00e2u c\u00f3 vai tr\u00f2 nh\u01b0 “\u0111ai t\u1ef1 nhi\u00ean” gi\u00fap gi\u1eef ph\u1eb3ng th\u00e0nh b\u1ee5ng v\u00e0 \u1ed5n \u0111\u1ecbnh th\u00e2n m\u00ecnh. Khi c\u01a1 b\u1ee5ng ngang y\u1ebfu, v\u00f9ng b\u1ee5ng d\u1ec5 nh\u00f4 ra d\u00f9 c\u00e2n n\u1eb7ng kh\u00f4ng t\u0103ng. Ng\u01b0\u1ee3c l\u1ea1i, c\u00e1c b\u00e0i t\u1eadp c\u1ed1t l\u00f5i ch\u1eadm, c\u00f3 ki\u1ec3m so\u00e1t, k\u1ebft h\u1ee3p t\u01b0 th\u1ebf v\u00e0 h\u01a1i th\u1edf, gi\u00fap k\u00e9o th\u00e0nh b\u1ee5ng v\u00e0o trong thay v\u00ec \u0111\u1ea9y b\u1ee5ng ra ngo\u00e0i.<\/p>\n

Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp c\u1ed1t l\u00f5i <\/a>ngay v\u00e0o bu\u1ed5i s\u00e1ng, tr\u01b0\u1edbc khi ng\u1ed3i l\u00e0m vi\u1ec7c v\u00e0 ch\u1ecbu \u00e1p l\u1ef1c trong ng\u00e0y, gi\u00fap k\u00edch ho\u1ea1t h\u1ec7 c\u01a1 l\u00f5i s\u1edbm, t\u1ea1o hi\u1ec7u \u1ee9ng “thon g\u1ecdn, s\u0103n ch\u1eafc” k\u00e9o d\u00e0i su\u1ed1t ng\u00e0y.<\/p>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 4 b\u00e0i t\u1eadp bu\u1ed5i s\u00e1ng<\/a> hi\u1ec7u qu\u1ea3 h\u01a1n g\u1eadp b\u1ee5ng:<\/p>\n

1. T\u0103ng c\u01a1 b\u1ee5ng v\u1edbi b\u00e0i t\u1eadp con b\u1ecd ch\u1ebft <\/strong><\/h2>\nCon b\u1ecd ch\u1ebft (Dead Bug) l\u00e0 b\u00e0i t\u1eadp n\u1ec1n t\u1ea3ng trong y h\u1ecdc th\u1ec3 thao v\u00e0 ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng, gi\u00fap k\u00edch ho\u1ea1t c\u01a1 b\u1ee5ng ngang, c\u01a1 b\u1ee5ng ch\u00e9o s\u00e2u v\u00e0 c\u1ea3i thi\u1ec7n s\u1ef1 ph\u1ed1i h\u1ee3p gi\u1eefa th\u00e2n m\u00ecnh v\u00e0 t\u1ee9 chi. B\u00e0i t\u1eadp n\u00e0y t\u0103ng kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u1ed9t s\u1ed1ng, gi\u1ea3m nguy c\u01a1 \u0111au l\u01b0ng d\u01b0\u1edbi <\/a>v\u00e0 \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p v\u1edbi tu\u1ed5i trung ni\u00ean<\/a>.<\/p>\n
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B\u00e0i t\u1eadp con b\u1ecd ch\u1ebft t\u0103ng kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u1ed9t s\u1ed1ng, gi\u1ea3m nguy c\u01a1 \u0111au l\u01b0ng d\u01b0\u1edbi v\u00e0 \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi trung ni\u00ean.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, hai tay du\u1ed7i th\u1eb3ng l\u00ean tr\u1ea7n, c\u1eb3ng ch\u00e2n n\u00e2ng l\u00ean t\u1ea1o th\u00e0nh g\u00f3c 90 \u0111\u1ed9 v\u1edbi \u0111\u00f9i.<\/p>\n
– \u00c9p nh\u1eb9 l\u01b0ng d\u01b0\u1edbi xu\u1ed1ng s\u00e0n, si\u1ebft c\u01a1 b\u1ee5ng.<\/p>\n
– T\u1eeb t\u1eeb h\u1ea1 tay tr\u00e1i v\u00e0 du\u1ed7i th\u1eb3ng ch\u00e2n ph\u1ea3i, gi\u1eef th\u00e2n ng\u01b0\u1eddi \u1ed5n \u0111\u1ecbnh.<\/p>\n
– Tr\u1edf v\u1ec1 v\u1ecb tr\u00ed trung t\u00e2m, sau \u0111\u00f3 \u0111\u1ed5i b\u00ean.<\/p>\n
– Th\u1ef1c hi\u1ec7n 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 8\u201310 l\u1ea7n m\u1ed7i b\u00ean, nh\u1ecbp ch\u1eadm v\u00e0 c\u00f3 ki\u1ec3m so\u00e1t.<\/p>\n
2. Plank c\u1eb3ng tay k\u1ebft h\u1ee3p ki\u1ec3m so\u00e1t h\u01a1i th\u1edf<\/strong><\/h2>\nPlank <\/a>kh\u00f4ng ch\u1ec9 t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n c\u01a1 l\u00f5i, vai v\u00e0 h\u00f4ng. Khi k\u1ebft h\u1ee3p v\u1edbi h\u01a1i th\u1edf ch\u1ee7 \u0111\u1ed9ng, b\u00e0i t\u1eadp gi\u00fap k\u00edch ho\u1ea1t s\u00e2u c\u01a1 b\u1ee5ng ngang, gi\u1ea3m \u00e1p l\u1ef1c \u1ed5 b\u1ee5ng v\u00e0 h\u1ed7 tr\u1ee3 l\u00e0m ph\u1eb3ng v\u00f9ng eo m\u00e0 kh\u00f4ng g\u00e2y c\u0103ng c\u1ed5 hay \u0111au l\u01b0ng.<\/p>\n
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Plank kh\u00f4ng ch\u1ec9 t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n c\u01a1 l\u00f5i, vai v\u00e0 h\u00f4ng.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– Gi\u1eef t\u01b0 th\u1ebf plank b\u1eb1ng c\u1eb3ng tay, th\u00e2n ng\u01b0\u1eddi t\u1ea1o th\u00e0nh \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n.<\/p>\n
– H\u00edt s\u00e2u, th\u1edf ra ch\u1eadm \u0111\u1ed3ng th\u1eddi h\u00f3p nh\u1eb9 b\u1ee5ng v\u00e0o trong.<\/p>\n
– Tr\u00e1nh g\u1ed3ng m\u00f4ng ho\u1eb7c n\u00edn th\u1edf.<\/p>\n
– Th\u1ef1c hi\u1ec7n 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p gi\u1eef 30\u201345 gi\u00e2y.<\/p>\n
3. K\u00e9o c\u00e1p ho\u1eb7c d\u00e2y kh\u00e1ng l\u1ef1c<\/strong><\/h2>\n
\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp ch\u1ed1ng xoay, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a c\u01a1 l\u00f5i s\u00e2u v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t th\u00e2n m\u00ecnh khi v\u1eadn \u0111\u1ed9ng h\u00e0ng ng\u00e0y. B\u00e0i t\u1eadp n\u00e0y \u0111\u1eb7c bi\u1ec7t hi\u1ec7u qu\u1ea3 trong vi\u1ec7c “thu g\u1ecdn” v\u00f2ng eo m\u00e0 kh\u00f4ng c\u1ea7n g\u1eadp hay u\u1ed1n c\u1ed9t s\u1ed1ng.<\/p>\n
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B\u00e0i t\u1eadp k\u00e9o c\u00e1p khi \u0111\u1ee9ng r\u1ea5t hi\u1ec7u qu\u1ea3 trong vi\u1ec7c “thu g\u1ecdn” v\u00f2ng eo m\u00e0 kh\u00f4ng c\u1ea7n g\u1eadp hay u\u1ed1n c\u1ed9t s\u1ed1ng.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– \u0110\u1ee9ng th\u1eb3ng, g\u1ed1i h\u01a1i ch\u00f9ng, gi\u1eef d\u00e2y c\u00e1p ho\u1eb7c d\u00e2y kh\u00e1ng l\u1ef1c ngang ng\u1ef1c.<\/p>\n
– Du\u1ed7i th\u1eb3ng tay ra tr\u01b0\u1edbc, gi\u1eef th\u00e2n ng\u01b0\u1eddi kh\u00f4ng xoay.<\/p>\n
– Gi\u1eef 1\u20132 gi\u00e2y r\u1ed3i tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/p>\n
Si\u1ebft c\u01a1 b\u1ee5ng trong su\u1ed1t b\u00e0i t\u1eadp.<\/p>\n
– Th\u1ef1c hi\u1ec7n 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10\u201312 l\u1ea7n.<\/p>\n
4. Tr\u01b0\u1ee3t g\u00f3t ch\u00e2n khi n\u1eb1m k\u1ebft h\u1ee3p si\u1ebft c\u01a1 l\u00f5i<\/strong><\/h2>\nTr\u01b0\u1ee3t g\u00f3t ch\u00e2n (Heel Slides) l\u00e0 b\u00e0i t\u1eadp nh\u1eb9 nh\u01b0ng r\u1ea5t hi\u1ec7u qu\u1ea3 trong vi\u1ec7c k\u00edch ho\u1ea1t c\u01a1 b\u1ee5ng ngang v\u00e0 c\u1ea3i thi\u1ec7n ki\u1ec3m so\u00e1t x\u01b0\u01a1ng ch\u1eadu. B\u00e0i t\u1eadp kh\u00f4ng t\u1ea1o chuy\u1ec3n \u0111\u1ed9ng g\u1eadp c\u1ed9t s\u1ed1ng, do \u0111\u00f3 an to\u00e0n cho ng\u01b0\u1eddi c\u00f3 ti\u1ec1n s\u1eed \u0111au l\u01b0ng ho\u1eb7c tho\u00e1i h\u00f3a c\u1ed9t s\u1ed1ng<\/a>.<\/p>\n
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Tr\u01b0\u1ee3t g\u00f3t ch\u00e2n (Heel Slides) l\u00e0 b\u00e0i t\u1eadp nh\u1eb9 nh\u01b0ng r\u1ea5t hi\u1ec7u qu\u1ea3 trong vi\u1ec7c k\u00edch ho\u1ea1t c\u01a1 b\u1ee5ng ngang v\u00e0 c\u1ea3i thi\u1ec7n ki\u1ec3m so\u00e1t x\u01b0\u01a1ng ch\u1eadu.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– N\u1eb1m ng\u1eeda, g\u1ed1i co, b\u00e0n ch\u00e2n \u0111\u1eb7t tr\u00ean s\u00e0n.<\/p>\n
– Si\u1ebft nh\u1eb9 c\u01a1 b\u1ee5ng d\u01b0\u1edbi, \u1ea5n l\u01b0ng d\u01b0\u1edbi xu\u1ed1ng th\u1ea3m.<\/p>\n
– T\u1eeb t\u1eeb tr\u01b0\u1ee3t g\u00f3t ch\u00e2n ph\u1ea3i ra xa, gi\u1eef x\u01b0\u01a1ng ch\u1eadu \u1ed5n \u0111\u1ecbnh.<\/p>\n
– Tr\u01b0\u1ee3t ch\u00e2n v\u1ec1 v\u1ecb tr\u00ed c\u0169, \u0111\u1ed5i b\u00ean v\u00e0 l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c.<\/p>\n
– Th\u1ef1c hi\u1ec7n 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 8\u201310 l\u1ea7n m\u1ed7i b\u00ean.<\/p>\n
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V\u1edbi ng\u01b0\u1eddi tr\u00ean 45 tu\u1ed5i, vi\u1ec7c chuy\u1ec3n t\u1eeb g\u1eadp b\u1ee5ng sang c\u00e1c b\u00e0i t\u1eadp c\u1ed1t l\u00f5i c\u00f3 ki\u1ec3m so\u00e1t kh\u00f4ng ch\u1ec9 gi\u00fap v\u00f2ng eo thon g\u1ecdn h\u01a1n m\u00e0 c\u00f2n b\u1ea3o v\u1ec7 c\u1ed9t s\u1ed1ng, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng v\u1eadn \u0111\u1ed9ng l\u00e2u d\u00e0i.<\/p>\n<\/p><\/div>\n<\/div>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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C\u00f3 n\u00ean b\u1ed5 sung qu\u00e1 nhi\u1ec1u protein \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp khi gym-<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
B\u00e0i t\u1eadp gi\u00fap t\u0103ng c\u01a1 b\u1ee5ng d\u01b0\u1edbi SK\u0110S – Gi\u1ea3m m\u1ee1 th\u1eeba, t\u0103ng c\u01a1 b\u1ee5ng d\u01b0\u1edbi l\u00e0 \u0111i\u1ec1u nhi\u1ec1u ng\u01b0\u1eddi mong mu\u1ed1n khi t\u1eadp luy\u1ec7n, nh\u1ea5t l\u00e0 c\u00e1c ch\u1ecb em. V\u1edbi m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n d\u01b0\u1edbi \u0111\u00e2y, c\u00f3 th\u1ec3 nhanh ch\u00f3ng s\u1edf h\u1eefu v\u00f2ng eo thon g\u1ecdn, v\u00f9ng b\u1ee5ng d\u01b0\u1edbi s\u0103n ch\u1eafc… Theo […]<\/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-1643","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\/1643","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=1643"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1643\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1643"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1643"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1643"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}