Nh\u1ea3y d\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp tim m\u1ea1ch tuy\u1ec7t v\u1eddi gi\u00fap b\u1ee5ng ph\u1eb3ng.<\/p>\n<\/p><\/div>\n<\/div>\n

2. B\u00e0i t\u1eadp nh\u1ea3y Jumping jack<\/strong><\/h2>\n\n
Jumping Jack l\u00e0 1 trong nh\u1eefng b\u00e0i t\u1eadp cardio ho\u00e0n h\u1ea3o cho to\u00e0n b\u1ed9 c\u01a1 th\u1ec3. Jumping jack t\u00e1c \u0111\u1ed9ng l\u00ean c\u00e1nh tay, vai, v\u00e0 c\u01a1 l\u00f5i v\u00e0 ch\u00e2n c\u00f9ng v\u1edbi c\u00e1c nh\u00f3m c\u01a1 kh\u00e1c. \u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp to\u00e0n th\u00e2n gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 tr\u01b0\u01a1ng l\u1ef1c c\u01a1. Do \u0111\u00f3, ti\u00eau hao 1 l\u01b0\u1ee3ng calo kh\u00e1 l\u1edbn. T\u1eeb \u0111\u00f3 r\u1ea5t hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gi\u1ea3m c\u00e2n, gi\u1ea3m m\u1ee1.<\/p>\n
B\u00e0i t\u1eadp n\u00e0y kh\u00e1 ph\u1ed5 bi\u1ebfn b\u1edfi \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n nh\u01b0ng l\u1ea1i \u0111em l\u1ea1i hi\u1ec7u qu\u1ea3 cao cho ng\u01b0\u1eddi t\u1eadp. H\u01a1n n\u1eefa l\u1ea1i kh\u00f4ng c\u1ea7n b\u1ea5t k\u1ef3 d\u1ee5ng c\u1ee5 n\u00e0o, c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n m\u1ecdi l\u00fac, m\u1ecdi n\u01a1i, ph\u00f9 h\u1ee3p cho c\u1ea3 nam v\u00e0 n\u1eef.<\/p>\n
C\u00e1ch t\u1eadp:<\/p>\n
\n
\u0110\u1ee9ng th\u1eb3ng, 2 ch\u00e2n kh\u00e9p s\u00e1t nhau, hai tay du\u1ed7i s\u00e1t th\u00e2n ng\u01b0\u1eddi (h\u01a1i h\u00f3p b\u1ee5ng \u0111\u1ec3 t\u0103ng hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 b\u1ee5ng)<\/i><\/li>\n
Nh\u00fan ng\u01b0\u1eddi, b\u1eadt nh\u1ea3y l\u00ean cao nh\u1ea5t c\u00f3 th\u1ec3. \u0110\u1ed3ng th\u1eddi \u0111\u01b0a 2 ch\u00e2n ra 2 b\u00ean, hai tay vung l\u00ean cao ph\u00eda tr\u00ean \u0111\u1ea7u.<\/i><\/li>\n
B\u1eadt nh\u1ea3y ng\u01b0\u1ee3c l\u1ea1i \u0111\u1ec3 \u0111\u01b0a tay, ch\u00e2n v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/i><\/li>\n
L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c.<\/i><\/li>\n<\/ul>\n<\/div>\n
\n
\n $\"5$ \n <\/div>\n
\n
Nh\u1ea3y Jumping jack l\u00e0 b\u00e0i t\u1eadp to\u00e0n th\u00e2n gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 tr\u01b0\u01a1ng l\u1ef1c c\u01a1.<\/p>\n<\/p><\/div>\n<\/div>\n
3. Leo n\u00fai<\/strong><\/h2>\n
Leo n\u00fai<\/a> l\u00e0 m\u1ed9t b\u00e0i t\u1eadp r\u1ea5t t\u1ed1t \u0111\u1ec3 n\u00e2ng cao nh\u1ecbp tim, \u0111\u1ed3ng th\u1eddi v\u1eadn \u0111\u1ed9ng c\u00e1c c\u01a1 c\u1ed1t l\u00f5i \u0111\u1ec3 gi\u1eef \u1ed5n \u0111\u1ecbnh \u1edf t\u01b0 th\u1ebf. V\u00ec v\u1eady, n\u00f3 \u0111\u1ed1t ch\u00e1y calo v\u00e0 t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp. \u0110\u1ed9ng t\u00e1c n\u00e2ng ch\u00e2n nh\u1eafm v\u00e0o c\u01a1 b\u1ee5ng d\u01b0\u1edbi, n\u00e2ng c\u01a1 b\u1ee5ng tr\u00ean l\u00ean v\u00e0 v\u1eb7n ng\u01b0\u1eddi theo ki\u1ec3u Nga.<\/p>\n
C\u00e1ch t\u1eadp:<\/p>\n
\n
\u0110\u1ea7u ti\u00ean, v\u00e0o t\u01b0 th\u1ebf plank cao. Gi\u1eef l\u01b0ng th\u1eb3ng, m\u00f4ng h\u01b0\u1edbng ra ngo\u00e0i v\u00e0 si\u1ebft ch\u1eb7t c\u01a1 th\u1ec3. \u0110\u1ea3m b\u1ea3o r\u1eb1ng vai \u1edf ngay tr\u00ean c\u1ed5 tay.<\/i><\/li>\n
Di chuy\u1ec3n ch\u00e2n ph\u1ea3i v\u1ec1 ph\u00eda ng\u1ef1c v\u00e0 tr\u1edf v\u1ec1 v\u1ecb tr\u00ed b\u1eaft \u0111\u1ea7u (gi\u1ed1ng nh\u01b0 \u0111\u1ed9ng t\u00e1c leo tr\u00e8o). Ti\u1ebfp t\u1ee5c xen k\u1ebd gi\u1eefa c\u00e1c ch\u00e2n.<\/i><\/li>\n<\/ul>\n
\n
\n $\"5$ \n <\/div>\n
\n
\u0110\u1ed9ng t\u00e1c leo n\u00fai gi\u00fap b\u1ea1n \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo.<\/p>\n<\/p><\/div>\n<\/div>\n
4. \u0110\u1ed9ng t\u00e1c v\u1eb7n ng\u01b0\u1eddi ki\u1ec3u Nga<\/strong><\/h2>\n\u0110\u1ed9ng t\u00e1c xo\u1eafn ki\u1ec3u Nga l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp t\u1ed1t nh\u1ea5t cho c\u01a1 b\u1ee5ng, t\u00e1c \u0111\u1ed9ng l\u00ean c\u01a1 xi\u00ean v\u00e0 c\u01a1 b\u1ee5ng ngang, nh\u1eefng c\u01a1 quan tr\u1ecdng gi\u00fap b\u1ea1n duy tr\u00ec t\u01b0 th\u1ebf t\u1ed1t. Ch\u00fang c\u0169ng gi\u00fap \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o<\/a> v\u00e0 l\u00e0m s\u0103n ch\u1eafc v\u00f2ng eo<\/a>, \u0111\u1ed3ng th\u1eddi t\u0103ng c\u01b0\u1eddng c\u01a1 c\u1ed9t s\u1ed1ng v\u00e0 c\u1ea3i thi\u1ec7n s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 t\u00ednh linh ho\u1ea1t.<\/p>\n
B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c h\u00e0nh c\u00e1c \u0111\u1ed9ng t\u00e1c v\u1eb7n ng\u01b0\u1eddi ki\u1ec3u Nga m\u00e0 kh\u00f4ng c\u1ea7n b\u1ea5t k\u1ef3 thi\u1ebft b\u1ecb n\u00e0o, ho\u1eb7c b\u1ea1n c\u00f3 th\u1ec3 th\u00eam m\u1ed9t qu\u1ea3 b\u00f3ng ho\u1eb7c t\u1ea1, th\u00edch h\u1ee3p cho vi\u1ec7c t\u1eadp luy\u1ec7n t\u1ea1i nh\u00e0, gi\u00fap \u0111\u1ed1t ch\u00e1y calo v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c b\u1ee5ng ph\u1eb3ng.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u: <\/b><\/i><\/p>\n
\n
Ng\u1ed3i tr\u00ean s\u00e0n trong t\u01b0 th\u1ebf tho\u1ea3i m\u00e1i, g\u1eadp \u0111\u1ea7u g\u1ed1i v\u00e0 b\u00e0n ch\u00e2n \u0111\u1eb7t ph\u1eb3ng tr\u00ean s\u00e0n. <\/i><\/li>\n
Nghi\u00eang ng\u01b0\u1eddi nh\u1eb9 nh\u00e0ng v\u1ec1 ph\u00eda sau \u0111\u1ec3 t\u1ea1o m\u1ed9t g\u00f3c 45 \u0111\u1ed9 so v\u1edbi s\u00e0n (l\u01b0u \u00fd gi\u1eef th\u1eb3ng l\u01b0ng trong \u0111\u1ed9ng t\u00e1c n\u00e0y v\u00e0 t\u1ea5t c\u1ea3 c\u00e1c \u0111\u1ed9ng t\u00e1c kh\u00e1c trong b\u00e0i t\u1eadp xo\u1eafn ng\u01b0\u1eddi ki\u1ec3u Nga).<\/i><\/li>\n
\u0110an c\u00e1c ng\u00f3n tay l\u1ea1i tr\u01b0\u1edbc ng\u1ef1c v\u00e0 nh\u1ea5c hai ch\u00e2n l\u00ean kh\u1ecfi s\u00e0n. L\u00e0m \u0111i\u1ec1u n\u00e0y trong khi t\u1eadp trung v\u00e0o c\u1ed1t l\u00f5i c\u1ee7a b\u1ea1n.<\/i><\/li>\n
Xoay c\u00e1nh tay c\u1ee7a b\u1ea1n sang m\u1ed9t b\u00ean. <\/i><\/li>\n
L\u1eb7p l\u1ea1i \u1edf ph\u00eda b\u00ean kia.<\/i><\/li>\n<\/ul>\n
Th\u1ef1c hi\u1ec7n 3-4 hi\u1ec7p, m\u1ed7i hi\u1ec7p 15-20 l\u1ea7n.<\/p>\n
\n
\n $\"5$ \n <\/div>\n
\n
\u0110\u01b0a b\u00e0i t\u1eadp v\u1eb7n ng\u01b0\u1eddi v\u00e0o th\u00f3i quen h\u00e0ng ng\u00e0y s\u1ebd \u0111\u1ed1t ch\u00e1y calo, gi\u00fap b\u1ee5ng ph\u1eb3ng.<\/p>\n<\/p><\/div>\n<\/div>\n
5. B\u00e0i t\u1eadp g\u1eadp b\u1ee5ng n\u00e2ng cao<\/strong><\/p>\n
B\u00e0i t\u1eadp g\u1eadp b\u1ee5ng n\u00e2ng cao (jackknife sit-up) l\u00e0 m\u1ed9t b\u00e0i t\u1eadp b\u1ee5ng h\u1eefu \u00edch gi\u00fap r\u00e8n luy\u1ec7n c\u01a1 g\u1ea5p h\u00f4ng v\u00e0 c\u01a1 b\u1ee5ng, gi\u00fap \u0111\u1ed1t ch\u00e1y calo. \u0110i\u1ec1u n\u00e0y c\u00f3 l\u1ee3i cho nh\u1eefng ai \u0111ang c\u1ed1 g\u1eafng gi\u1ea3m c\u00e2n ho\u1eb7c mong mu\u1ed1n c\u00f3 \u0111\u01b0\u1ee3c v\u00f3c d\u00e1ng t\u1ed5ng th\u1ec3 \u0111\u1eb9p h\u01a1n.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
\n
N\u1eb1m th\u1eb3ng tr\u00ean m\u1eb7t s\u00e0n, hai tay \u0111\u1eb7t ph\u00eda sau \u0111\u1ea7u v\u00e0 ch\u00e2n du\u1ed7i th\u1eb3ng. <\/i><\/li>\n
D\u00f9ng c\u01a1 b\u1ee5ng gi\u1eefa n\u00e2ng th\u00e2n ng\u01b0\u1eddi v\u00e0 ch\u00e2n sao cho 2 tay ch\u1ea1m m\u0169i ch\u00e2n. L\u01b0ng, \u0111\u00f9i v\u00e0 b\u1ee5ng t\u1ea1o th\u00e0nh h\u00ecnh ch\u1eef V, \u0111\u1ed3ng th\u1eddi th\u1edf ra. <\/i><\/li>\n
T\u1eeb t\u1eeb h\u00edt v\u00e0o r\u1ed3i \u0111\u01b0a c\u01a1 th\u1ec3 v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u. <\/i><\/li>\n
L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c kho\u1ea3ng 10-12 l\u1ea7n sau \u0111\u00f3 ngh\u1ec9 30 gi\u00e2y v\u00e0 ti\u1ebfp t\u1ee5c t\u1eadp luy\u1ec7n. <\/i><\/li>\n<\/ul>\n
\n
\n $\"5$ \n <\/div>
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B\u00e0i t\u1eadp g\u1eadp b\u1ee5ng n\u00e2ng cao r\u1ea5t t\u1ed1t cho nh\u1eefng ai \u0111ang c\u1ed1 g\u1eafng gi\u1ea3m c\u00e2n ho\u1eb7c mong mu\u1ed1n c\u00f3 \u0111\u01b0\u1ee3c v\u00f3c d\u00e1ng t\u1ed5ng th\u1ec3 \u0111\u1eb9p h\u01a1n.<\/p>\n<\/figcaption><\/figure>\n
M\u1eddi \u0111\u1ed9c gi\u1ea3 xem th\u00eam video:<\/h3>\n
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Nh\u1eefng lo\u1ea1i si\u00eau th\u1ef1c ph\u1ea9m gi\u00fap gan s\u1ea1ch v\u00e0 kho\u1ebb<\/p>\n<\/p><\/div>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
1. Nh\u1ea3y d\u00e2y gi\u00fap b\u1ee5ng ph\u1eb3ng B\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i \u0111i xa hay t\u1ed1n ti\u1ec1n mua m\u1ed9t chi\u1ebfc m\u00e1y t\u1eadp b\u1ee5ng \u0111\u1eaft ti\u1ec1n \u0111\u1ec3 c\u00f3 c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc v\u00e0 b\u1ee5ng ph\u1eb3ng. T\u1ea5t c\u1ea3 nh\u1eefng g\u00ec b\u1ea1n c\u1ea7n l\u00e0 m\u1ed9t s\u1ee3i d\u00e2y v\u00e0 kh\u00f4ng gian \u0111\u1ec3 nh\u1ea3y. Nh\u1ea3y d\u00e2y gi\u00fap b\u1ea1n ph\u00e1t tri\u1ec3n s\u1ee9c b\u1ec1n […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-190","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/190","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=190"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/190\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=190"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=190"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=190"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}