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

1. \u0110\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 h\u00ecnh b\u01b0\u1edbm<\/a><\/li>\n
2. \u0110\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 h\u00ecnh s\u1ed1 b\u1ed1n<\/a><\/li>\n
3. \u0110\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 \u1ebfch<\/a><\/li>\n
4. B\u00e0i t\u1eadp gi\u00e3n c\u01a1 g\u00e2n kheo<\/a><\/li>\n
5. \u0110\u1ed9ng t\u00e1c g\u1eadp g\u1ed1i k\u1ebft h\u1ee3p xoay c\u1ed9t s\u1ed1ng<\/a><\/li>\n
6.T\u01b0 th\u1ebf Nh\u00e2n s\u01b0<\/a><\/li>\n<\/ul>\n<\/div>\n
Vi\u1ec7c duy tr\u00ec th\u00f3i quen gi\u00e3n c\u01a1<\/a> th\u01b0\u1eddng xuy\u00ean gi\u00fap:<\/p>\n
- C\u1ea3i thi\u1ec7n hi\u1ec7u qu\u1ea3 v\u1eadn \u0111\u1ed9ng h\u00e0ng ng\u00e0y.<\/li>\n<\/ul>\n
  Nh\u1eefng b\u00e0i t\u1eadp gi\u00e3n c\u01a1<\/a> d\u01b0\u1edbi \u0111\u00e2y v\u1eeba d\u1ec5 th\u1ef1c hi\u1ec7n, v\u1eeba ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u v\u00e0 c\u00f3 th\u1ec3 t\u1eadp t\u1ea1i nh\u00e0 m\u00e0 kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5 ph\u1ee9c t\u1ea1p.<\/p>\n
  1. \u0110\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 h\u00ecnh b\u01b0\u1edbm<\/strong><\/h2>\n
  \n
  \n $\"6$ \n <\/div>\n
  \n
  Gi\u00e3n c\u01a1 h\u00ecnh c\u00e1nh b\u01b0\u1edbm.<\/p>\n<\/p><\/div>\n<\/div>\n
  \u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 kinh \u0111i\u1ec3n, \u0111\u1eb7c bi\u1ec7t hi\u1ec7u qu\u1ea3 cho h\u00f4ng v\u00e0 h\u00e1ng.<\/p>\n
  C\u00e1ch th\u1ef1c hi\u1ec7n:<\/b><\/p>\n
  \n
  Ng\u1ed3i tr\u00ean s\u00e0n, hai l\u00f2ng b\u00e0n ch\u00e2n ch\u1ea1m nhau.<\/li>\n
  Hai \u0111\u1ea7u g\u1ed1i h\u01b0\u1edbng ra hai b\u00ean, gi\u1ed1ng c\u00e1nh b\u01b0\u1edbm.<\/li>\n
  D\u00f9ng tay \u1ea5n nh\u1eb9 hai \u0111\u1ea7u g\u1ed1i xu\u1ed1ng s\u00e0n, gi\u1eef l\u01b0ng th\u1eb3ng.<\/li>\n
  Gi\u1eef t\u01b0 th\u1ebf t\u1eeb 20\u201330 gi\u00e2y, h\u00edt th\u1edf \u0111\u1ec1u.<\/li>\n<\/ol>\n
  L\u1ee3i \u00edch: <\/b>M\u1edf r\u1ed9ng kh\u1edbp h\u00f4ng v\u00e0 h\u00e1ng, k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng nh\u1eb9 nh\u00e0ng, gi\u1ea3m c\u0103ng th\u1eb3ng l\u01b0ng d\u01b0\u1edbi v\u00e0 h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng c\u1ee7a h\u00f4ng.<\/p>\n
  2. \u0110\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 h\u00ecnh s\u1ed1 b\u1ed1n<\/strong><\/h2>\n
  \n
  \n $\"6$ \n <\/div>
  \n
  \u0110\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 h\u00ecnh s\u1ed1 4.<\/p>\n<\/figcaption><\/figure>\n
  \u0110\u1ed9ng t\u00e1c n\u00e0y nh\u1eafm v\u00e0o h\u00f4ng, m\u00f4ng v\u00e0 l\u01b0ng d\u01b0\u1edbi, \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ng\u01b0\u1eddi ng\u1ed3i nhi\u1ec1u.<\/p>\n
  C\u00e1ch th\u1ef1c hi\u1ec7n:<\/b><\/p>\n
  \n
  N\u1eb1m ng\u1eeda, co m\u1ed9t ch\u00e2n, \u0111\u1eb7t m\u1eaft c\u00e1 ch\u00e2n ch\u00e9o l\u00ean \u0111\u00f9i b\u00ean kia.<\/li>\n
  Gi\u1eef t\u01b0 th\u1ebf tho\u1ea3i m\u00e1i, h\u00edt th\u1edf \u0111\u1ec1u.<\/li>\n
  Duy tr\u00ec 20\u201330 gi\u00e2y, sau \u0111\u00f3 \u0111\u1ed5i ch\u00e2n.<\/li>\n<\/ol>\n
  L\u1ee3i \u00edch: <\/b>M\u1edf r\u1ed9ng h\u00f4ng v\u00e0 m\u00f4ng, gi\u1ea3m c\u0103ng c\u1ee9ng h\u00f4ng do ng\u1ed3i l\u00e2u, h\u1ed7 tr\u1ee3 th\u01b0 gi\u00e3n l\u01b0ng d\u01b0\u1edbi.<\/p>\n
  3. \u0110\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 \u1ebfch<\/strong><\/h2>\n
  \n
  \n $\"6$ \n <\/div>\n
  \n
  \u0110\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 \u1ebfch.<\/p>\n<\/p><\/div>\n<\/div>\n
  \u0110\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 \u1ebfch t\u00e1c \u0111\u1ed9ng s\u00e2u v\u00e0o h\u00f4ng v\u00e0 v\u00f9ng \u0111\u00f9i trong, gi\u00fap m\u1edf r\u1ed9ng c\u01a1 b\u1eafp kh\u00f3 gi\u00e3n.<\/p>\n
  C\u00e1ch th\u1ef1c hi\u1ec7n:<\/b><\/p>\n
  \n
  B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf ch\u1ed1ng b\u1ed1n \u0111i\u1ec3m (hai tay, hai \u0111\u1ea7u g\u1ed1i).<\/li>\n
  Dang r\u1ed9ng hai \u0111\u1ea7u g\u1ed1i h\u01a1n vai, \u0111\u1ea9y h\u00f4ng v\u1ec1 ph\u00eda g\u00f3t ch\u00e2n.<\/li>\n
  H\u1ea1 th\u1ea5p ng\u01b0\u1eddi xu\u1ed1ng sao cho tho\u1ea3i m\u00e1i v\u1edbi c\u1eb3ng tay.<\/li>\n
  Gi\u1eef t\u01b0 th\u1ebf 20\u201330 gi\u00e2y, h\u00edt th\u1edf \u0111\u1ec1u.<\/li>\n<\/ol>\n
  L\u1ee3i \u00edch: <\/b>Gi\u00e3n c\u00e1c c\u01a1 h\u00f4ng s\u00e2u, h\u1ed7 tr\u1ee3 v\u1eadn \u0111\u1ed9ng linh ho\u1ea1t c\u1ee7a h\u00f4ng v\u00e0 v\u00f9ng \u0111\u00f9i trong.<\/p>\n
  4. B\u00e0i t\u1eadp gi\u00e3n c\u01a1 g\u00e2n kheo<\/strong><\/h2>\n
  \n
  \n $\"6$ \n <\/div>
  \n
  Gi\u00e3n c\u01a1 g\u00e2n kheo.<\/p>\n<\/figcaption><\/figure>\n
  G\u00e2n kheo l\u00e0 nh\u00f3m c\u01a1 d\u1ec5 b\u1ecb c\u0103ng v\u00e0 co c\u1ee9ng, \u0111\u1eb7c bi\u1ec7t v\u1edbi ng\u01b0\u1eddi ng\u1ed3i nhi\u1ec1u. B\u00e0i t\u1eadp n\u00e0y k\u00e9o d\u00e0i g\u00e2n kheo, l\u01b0ng v\u00e0 c\u1ed5.<\/p>\n
  C\u00e1ch th\u1ef1c hi\u1ec7n:<\/b><\/p>\n
  \n
  \u0110\u1ee9ng th\u1eb3ng ho\u1eb7c ng\u1ed3i, g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc t\u1eeb h\u00f4ng.<\/li>\n
  H\u1ea1 \u0111\u1ea7u xu\u1ed1ng g\u1ea7n m\u1eb7t \u0111\u1ea5t m\u00e0 kh\u00f4ng g\u00e2y \u0111au.<\/li>\n
  Gi\u1eef 20\u201330 gi\u00e2y, h\u00edt th\u1edf s\u00e2u.<\/li>\n<\/ol>\n
  L\u1ee3i \u00edch: <\/b>T\u0103ng \u0111\u1ed9 linh ho\u1ea1t g\u00e2n kheo, gi\u1ea3m c\u0103ng th\u1eb3ng c\u1ed9t s\u1ed1ng v\u00e0 l\u01b0ng, h\u1ed7 tr\u1ee3 v\u1eadn \u0111\u1ed9ng h\u00e0ng ng\u00e0y hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n
  5. \u0110\u1ed9ng t\u00e1c g\u1eadp g\u1ed1i k\u1ebft h\u1ee3p xoay c\u1ed9t s\u1ed1ng<\/strong><\/h2>\n
  \n
  \n $\"6$ \n <\/div>
  \n
  G\u1eadp g\u1ed1i k\u1ebft h\u1ee3p xoay c\u1ed9t s\u1ed1ng.<\/p>\n<\/figcaption><\/figure>\n
  \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp n\u0103ng \u0111\u1ed9ng, k\u1ebft h\u1ee3p m\u1edf r\u1ed9ng h\u00f4ng v\u00e0 xoay c\u1ed9t s\u1ed1ng, gi\u00fap t\u0103ng linh ho\u1ea1t to\u00e0n di\u1ec7n.<\/p>\n
  C\u00e1ch th\u1ef1c hi\u1ec7n:<\/b><\/p>\n
  \n
  B\u01b0\u1edbc m\u1ed9t ch\u00e2n v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0o t\u01b0 th\u1ebf g\u1eadp g\u1ed1i.<\/li>\n
  Xoay ph\u1ea7n th\u00e2n tr\u00ean v\u1ec1 ph\u00eda ch\u00e2n tr\u01b0\u1edbc.<\/li>\n
  N\u00e2ng c\u00e1nh tay \u0111\u1ed1i di\u1ec7n l\u00ean cao.<\/li>\n
  Gi\u1eef t\u01b0 th\u1ebf 15\u201320 gi\u00e2y, h\u00edt th\u1edf \u0111\u1ec1u, sau \u0111\u00f3 \u0111\u1ed5i b\u00ean.<\/li>\n<\/ol>\n
  L\u1ee3i \u00edch:<\/b> M\u1edf r\u1ed9ng h\u00f4ng, c\u01a1 \u0111\u00f9i v\u00e0 l\u01b0ng; k\u1ebft h\u1ee3p xoay c\u1ed9t s\u1ed1ng, t\u0103ng kh\u1ea3 n\u0103ng linh ho\u1ea1t t\u1ed5ng th\u1ec3.<\/p>\n
  6.T\u01b0 th\u1ebf Nh\u00e2n s\u01b0<\/strong><\/h2>\n
  \n
  \n $\"6$ \n <\/div>
  \n
  T\u01b0 th\u1ebf nh\u00e2n s\u01b0.<\/p>\n<\/figcaption><\/figure>\n
  T\u01b0 th\u1ebf Nh\u00e2n s\u01b0 (Sphinx Pose) gi\u00fap k\u00e9o d\u00e0i ng\u1ef1c, vai v\u00e0 l\u01b0ng d\u01b0\u1edbi, r\u1ea5t ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean ng\u1ed3i ho\u1eb7c g\u00f9 l\u01b0ng.<\/p>\n
  C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n
  \n
  N\u1eb1m s\u1ea5p tr\u00ean s\u00e0n, du\u1ed7i th\u1eb3ng ch\u00e2n.<\/li>\n
  \u0110\u1eb7t c\u1eb3ng tay xu\u1ed1ng \u0111\u1ea5t, n\u00e2ng ng\u1ef1c l\u00ean t\u1ea1o th\u00e0nh \u0111\u01b0\u1eddng cong nh\u1eb9 \u1edf l\u01b0ng.<\/li>\n
  Gi\u1eef 20\u201330 gi\u00e2y, h\u00edt th\u1edf s\u00e2u.<\/li>\n<\/ol>\n
  L\u1ee3i \u00edch: <\/strong>K\u00e9o d\u00e0i ng\u1ef1c, vai v\u00e0 l\u01b0ng d\u01b0\u1edbi; gi\u1ea3m c\u0103ng th\u1eb3ng c\u1ed9t s\u1ed1ng; h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 gi\u1ea3m \u0111au l\u01b0ng.<\/a><\/p>\n
  Th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n 6 b\u00e0i t\u1eadp gi\u00e3n c\u01a1 n\u00e0y c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3, gi\u00fap v\u1eadn \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 v\u00e0 ph\u00f2ng ng\u1eeba c\u00e1c v\u1ea5n \u0111\u1ec1 c\u01a1 x\u01b0\u01a1ng kh\u1edbp. B\u1ea1n c\u00f3 th\u1ec3 d\u00e0nh ra 10\u201315 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 gi\u00e3n c\u01a1 kh\u00f4ng ch\u1ec9 t\u1ed1t cho s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n gi\u00fap tinh th\u1ea7n th\u01b0 gi\u00e3n, c\u01a1 th\u1ec3 d\u1ebbo dai h\u01a1n; th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c nh\u1eb9 nh\u00e0ng, l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 tr\u00e1nh k\u00e9o c\u0103ng qu\u00e1 m\u1ee9c \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n.<\/p>\n
  M\u1eddi b\u1ea1n xem th\u00eam video:<\/h3>\n
  \n
  \n
  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 | SK\u0110S #shorts<\/p>\n<\/p><\/div>\n<\/div>\n
  <\/p>\n","protected":false},"excerpt":{"rendered":"
  S\u1ef1 linh ho\u1ea1t l\u00e0 kh\u1ea3 n\u0103ng c\u00e1c kh\u1edbp v\u00e0 c\u01a1 b\u1eafp co gi\u00e3n v\u00e0 di chuy\u1ec3n qua ph\u1ea1m vi v\u1eadn \u0111\u1ed9ng \u0111\u1ea7y \u0111\u1ee7. Khi c\u01a1 th\u1ec3 thi\u1ebfu linh ho\u1ea1t, b\u1ea1n d\u1ec5 g\u1eb7p t\u00ecnh tr\u1ea1ng c\u1ee9ng kh\u1edbp, \u0111au l\u01b0ng, h\u00f4ng v\u00e0 h\u1ea1n ch\u1ebf kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng. Theo th\u1eddi gian, c\u01a1 b\u1eafp c\u00f3 xu h\u01b0\u1edbng co […]<\/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-1749","post","type-post","status-publish","format-standard","hentry","category-meo-hay"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1749","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=1749"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1749\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1749"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1749"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1749"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

1. \u0110\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 h\u00ecnh b\u01b0\u1edbm<\/strong><\/h2>\n\n\n \n <\/div>\n