{"id":198,"date":"2024-02-23T00:00:00","date_gmt":"2024-02-23T00:00:00","guid":{"rendered":"http:\/\/ttviet.vn\/dl"},"modified":"2024-02-23T00:00:00","modified_gmt":"2024-02-23T00:00:00","slug":"","status":"publish","type":"post","link":"http:\/\/ytevn.com\/?p=198","title":{"rendered":"7 b\u00e0i t\u1eadp si\u1ebft c\u01a1 b\u1ee5ng t\u1ea1i nh\u00e0 \u0111\u1ec3 c\u00f3 v\u00f2ng eo s\u0103n ch\u1eafc"},"content":{"rendered":"

1. B\u00e0i t\u1eadp g\u1eadp b\u1ee5ng<\/h2>\n
G\u1eadp b\u1ee5ng l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp si\u1ebft c\u01a1 b\u1ee5ng<\/a> \u0111\u01a1n gi\u1ea3n nh\u1ea5t \u0111\u1ec3 b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c v\u00f2ng eo thon g\u1ecdn<\/a>, s\u0103n ch\u1eafc.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n
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N\u1eb1m tr\u00ean th\u1ea3m, \u0111\u1ea7u, l\u01b0ng m\u00f4ng \u0111\u1ec1u \u00e1p s\u00e1t b\u1ec1 m\u1eb7t, \u0111\u1ea7u g\u1ed1i co g\u1eadp v\u00e0 b\u00e0n ch\u00e2n ch\u1ea1m m\u1eb7t \u0111\u1ea5t, \u0111\u1eb7t tay ph\u00eda sau \u0111\u1ea7u.<\/i><\/li>\n
H\u00edt s\u00e2u, khi b\u1ea1n g\u1eadp ng\u01b0\u1eddi, nh\u1ea5c ph\u1ea7n th\u00e2n tr\u00ean l\u00ean kh\u1ecfi s\u00e0n th\u00ec th\u1edf ra.<\/i><\/li>\n
L\u1eb7p l\u1ea1i, b\u1ea1n n\u1eb1m xu\u1ed1ng, h\u00edt s\u00e2u, sau \u0111\u00f3 th\u1edf ra khi nh\u1ea5c ng\u01b0\u1eddi l\u00ean. G\u1eadp b\u1ee5ng 10 l\u1ea7n m\u1ed7i hi\u1ec7p, t\u1eadp t\u1eeb 2 \u2013 3 hi\u1ec7p. <\/i><\/li>\n<\/ul>\n
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\n $\"7$ \n <\/div>
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B\u00e0i t\u1eadp g\u1eadp b\u1ee5ng.<\/p>\n<\/figcaption><\/figure>\n
2. B\u00e0i t\u1eadp g\u1eadp b\u1ee5ng ch\u00e9o<\/h2>\n
Khi \u0111\u00e3 quen v\u1edbi t\u01b0 th\u1ebf g\u1eadp b\u1ee5ng c\u01a1 b\u1ea3n, b\u1ea1n c\u00f3 th\u1ec3 chuy\u1ec3n sang b\u00e0i t\u1eadp g\u1eadp b\u1ee5ng ch\u00e9o.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
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N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m v\u1edbi hai b\u00e0n tay \u0111\u1eb7t ph\u00eda sau \u0111\u1ea7u. T\u01b0 th\u1ebf c\u1ee7a ch\u00e2n v\u00e0 \u0111\u1ea7u g\u1ed1i gi\u1ed1ng v\u1edbi b\u00e0i t\u1eadp g\u1eadp b\u1ee5ng \u1edf tr\u00ean.<\/i><\/li>\n
Nh\u1ea5c ng\u01b0\u1eddi l\u00ean khi g\u1eadp b\u1ee5ng \u0111\u1ed3ng th\u1eddi \u0111\u01b0a vai ph\u1ea3i sang b\u00ean tr\u00e1i v\u00e0 gi\u1eef ph\u1ea7n vai c\u00f2n l\u1ea1i tr\u00ean m\u1eb7t s\u00e0n. \u0110\u1ed5i b\u00ean, nh\u1ea5c vai tr\u00e1i l\u00ean sang ph\u00eda b\u00ean ph\u1ea3i v\u00e0 c\u0169ng gi\u1eef ph\u1ea7n th\u00e2n c\u00f2n l\u1ea1i tr\u00ean m\u1eb7t s\u00e0n. <\/i><\/li>\n
Th\u1ef1c hi\u1ec7n 10 l\u1ea7n m\u1ed7i hi\u1ec7p v\u00e0 t\u1eadp 2 -3 hi\u1ec7p.<\/i><\/li>\n<\/ul>\n
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\n $\"7$ \n <\/div>
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B\u00e0i t\u1eadp g\u1eadp b\u1ee5ng ch\u00e9o.<\/p>\n<\/figcaption><\/figure>\n
3. T\u01b0 th\u1ebf g\u1eadp b\u1ee5ng ng\u01b0\u1ee3c<\/h2>\n
\u0110\u00e2y c\u0169ng l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp c\u00f3 t\u00e1c d\u1ee5ng si\u1ebft c\u01a1 b\u1ee5ng hi\u1ec7u qu\u1ea3, t\u1eeb \u0111\u00f3 gi\u00fap b\u1ea1n s\u1edf h\u1eefu v\u00f2ng eo s\u0103n ch\u1eafc, h\u1ea1n ch\u1ebf m\u1ee1 th\u1eeba.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
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N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, du\u1ed7i th\u1eb3ng 2 ch\u00e2n v\u00e0 2 tay xu\u00f4i theo m\u1eb7t s\u00e0n. Gi\u1eef c\u1ed1 \u0111\u1ecbnh 2 b\u00e0n tay \u00e1p xu\u1ed1ng m\u1eb7t s\u00e0n trong l\u00fac th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c. <\/i><\/li>\n
Di chuy\u1ec3n ch\u00e2n sao cho c\u1eb3ng ch\u00e2n vu\u00f4ng g\u00f3c v\u1edbi x\u01b0\u01a1ng \u0111\u00f9i, \u0111\u1ea7u g\u1ed1i g\u1eadp g\u00f3c 90 \u0111\u1ed9. <\/i><\/li>\n
N\u00e2ng \u0111\u1ea7u g\u1ed1i, \u0111\u01b0a t\u1eeb t\u1eeb s\u00e1t ng\u1ef1c nh\u1ea5t c\u00f3 th\u1ec3, gi\u1eef trong 2s r\u1ed3i \u0111\u01b0a v\u1ec1 t\u01b0 th\u1ebf ch\u00e2n vu\u00f4ng g\u00f3c ban \u0111\u1ea7u. <\/i><\/li>\n
Th\u1ef1c hi\u1ec7n 15 \u2013 20 l\u1ea7n m\u1ed7i hi\u1ec7p v\u00e0 t\u1eadp 2 \u2013 3 hi\u1ec7p.<\/i><\/li>\n<\/ul>\n
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\n $\"7$ \n <\/div>
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T\u01b0 th\u1ebf g\u1eadp b\u1ee5ng ng\u01b0\u1ee3c.<\/p>\n<\/figcaption><\/figure>\n
4. B\u00e0i t\u1eadp plank c\u01a1 b\u1ea3n si\u1ebft c\u01a1 b\u1ee5ng<\/h2>\n
Plank<\/a> l\u00e0 b\u00e0i t\u1eadp v\u00f4 c\u00f9ng quen thu\u1ed9c, t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn nh\u00f3m c\u01a1 b\u1ee5ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 b\u1ee5ng d\u01b0\u1edbi. M\u1eb7c d\u00f9 b\u00e0i t\u1eadp n\u00e0y kh\u00e1 \u0111\u01a1n gi\u1ea3n nh\u01b0ng b\u1ea1n c\u1ea7n l\u01b0u \u00fd t\u1eadp \u0111\u00fang \u0111\u1ed9ng t\u00e1c v\u00e0 gi\u1eef th\u1eb3ng ng\u01b0\u1eddi. N\u1ebfu b\u1ea1n ch\u00f9n l\u01b0ng hay \u0111\u1ea9y m\u00f4ng qu\u00e1 cao, c\u00f3 th\u1ec3 kh\u00f4ng \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 nh\u01b0 mong mu\u1ed1n ho\u1eb7c th\u1eadm ch\u00ed g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng.\u200f<\/p>\n
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\u200fB\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf n\u1eb1m s\u1ea5p v\u1edbi hai tay ch\u1ed1ng xu\u1ed1ng m\u1eb7t s\u00e0n, \u00e9p m\u1ea1nh l\u00f2ng b\u00e0n tay \u0111\u1ec3 gi\u1ea3m l\u1ef1c t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u1ed5 tay.\u200f \u200f<\/i><\/li>\n
\u0110\u1ea9y vai v\u1ec1 ph\u00eda sau, tay h\u01a1i kh\u1ee5y nh\u1eb9.\u200f \u200f<\/i><\/li>\n
Si\u1ebft c\u01a1 b\u1ee5ng v\u00e0 gi\u1eef t\u01b0 th\u1ebf trong kho\u1ea3ng 30-60 gi\u00e2y tr\u01b0\u1edbc khi tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/i><\/li>\n<\/ul>\n\n
\n $\"7$ \n <\/div>
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B\u00e0i t\u1eadp plank c\u01a1 b\u1ea3n.<\/p>\n<\/figcaption><\/figure>\n
5. B\u00e0i t\u1eadp gi\u1eef cao ch\u00e2n<\/h2>\n
Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp gi\u1eef cao ch\u00e2n c\u00f3 th\u1ec3 gi\u00fap k\u00edch ho\u1ea1t to\u00e0n b\u1ed9 ph\u1ea7n c\u01a1 tr\u1ecdng t\u00e2m v\u00e0 gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a> m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n
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N\u1eb1m tr\u00ean th\u1ea3m sao cho l\u01b0ng, b\u1ee5ng v\u00e0 m\u00f4ng n\u1eb1m s\u00e1t b\u1ec1 m\u1eb7t, hai tay \u0111\u1eb7t sau \u0111\u1ea7u, hai ch\u00e2n gi\u01a1 cao, c\u00f3 th\u1ec3 b\u1eaft ch\u00e9o nhau ho\u1eb7c kh\u00f4ng. <\/i><\/li>\n
Gi\u1eef nguy\u00ean ch\u00e2n, h\u00edt s\u00e2u, g\u1eadp ng\u01b0\u1eddi l\u00ean, th\u1edf ra ch\u1eadm r\u00e3i. <\/i><\/li>\n
Khi h\u1ea1 m\u00ecnh xu\u1ed1ng, h\u00edt v\u00e0o l\u1ea7n n\u1eefa, v\u00e0 th\u1edf ra khi g\u1eadp ng\u01b0\u1eddi l\u00ean.<\/i><\/li>\n
L\u1eb7p l\u1ea1i 12 \u2013 15 l\u1ea7n m\u1ed7i hi\u1ec7p v\u00e0 t\u1eadp t\u1eeb 2 \u2013 3 hi\u1ec7p.<\/i><\/li>\n<\/ul>\n
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\n $\"7$ \n <\/div>
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B\u00e0i t\u1eadp gi\u1eef cao ch\u00e2n.<\/p>\n<\/figcaption><\/figure>\n
6. B\u00e0i t\u1eadp \u0111\u1ea1p xe t\u1ea1i ch\u1ed7<\/h2>\n
\u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp kh\u00e1 quen thu\u1ed9c m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n b\u1ea5t c\u1ee9 \u0111\u00e2u v\u00e0 b\u1ea5t c\u1ee9 th\u1eddi \u0111i\u1ec3m n\u00e0o trong ng\u00e0y. Ho\u1ea1t \u0111\u1ed9ng \u0111\u1ea1p xe t\u1ea1i ch\u1ed7 s\u1ebd c\u00f3 t\u00e1c \u0111\u1ed9ng v\u00e0o nh\u00f3m c\u01a1 b\u1ee5ng d\u01b0\u1edbi v\u00e0 c\u01a1 li\u00ean s\u01b0\u1eddn, gi\u00fap b\u1ea1n \u0111\u1ed1t m\u1ee1 th\u1eeba \u1edf v\u00f9ng eo, b\u1ee5ng.<\/p>\n
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N\u1eb1m tr\u00ean s\u00e0n nh\u00e0 v\u00e0 \u0111\u1ec3 hai tay ph\u00eda sau \u0111\u1ea7u t\u01b0\u01a1ng t\u1ef1 nh\u01b0 b\u00e0i t\u1eadp g\u1eadp b\u1ee5ng. <\/i><\/li>\n
N\u00e2ng hai ch\u00e2n l\u00ean cao m\u1ed9t ch\u00fat so v\u1edbi m\u1eb7t s\u00e0n. Di chuy\u1ec3n \u0111\u1ea7u g\u1ed1i ph\u1ea3i h\u01b0\u1edbng v\u1ec1 ph\u00eda khu\u1ef7u tay b\u00ean tr\u00e1i v\u00e0 t\u01b0\u01a1ng t\u1ef1 cho b\u00ean c\u00f2n l\u1ea1i. Th\u1ef1c hi\u1ec7n v\u1edbi t\u1ed1c \u0111\u1ed9 v\u1eeba ph\u1ea3i v\u00e0 li\u00ean t\u1ee5c, sao cho ch\u00e2n kh\u00f4ng ch\u1ea1m s\u00e0n.<\/i><\/li>\n
Th\u1ef1c hi\u1ec7n 10-15 l\u1ea7n m\u1ed7i hi\u1ec7p v\u00e0 t\u1eadp t\u1eeb 3 \u2013 4 hi\u1ec7p \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba.<\/i><\/li>\n<\/ul>\n
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\n $\"7$ \n <\/div>
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B\u00e0i t\u1eadp \u0111\u1ea1p xe t\u1ea1i ch\u1ed7.<\/p>\n<\/figcaption><\/figure>\n
7. B\u00e0i t\u1eadp leo n\u00fai<\/h2>\n
Leo n\u00fai l\u00e0 \u0111\u1ed9ng t\u00e1c k\u1ebft h\u1ee3p gi\u1eefa tim m\u1ea1ch v\u00e0 c\u01a1 b\u1eafp, kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 l\u00f5i m\u00e0 c\u00f2n th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1, \u0111\u1ed3ng th\u1eddi t\u1ea1o h\u00ecnh c\u01a1 b\u1ee5ng, c\u01a1 m\u00f4ng v\u00e0 \u0111\u00f9i.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
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B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y v\u1edbi ng\u01b0\u1eddi tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng, hai tay ch\u1ed1ng s\u00e0n. <\/i><\/li>\n
Lu\u00e2n phi\u00ean g\u1eadp g\u1ed1i v\u1ec1 ph\u00eda ng\u1ef1c nh\u01b0 \u0111ang leo n\u00fai. Duy tr\u00ec th\u1ea5p h\u00f4ng v\u00e0 n\u00e2ng g\u1ed1i cao nh\u1ea5t c\u00f3 th\u1ec3. <\/i><\/li>\n
Th\u1ef1c hi\u1ec7n li\u00ean t\u1ee5c trong 20 gi\u00e2y, ngh\u1ec9 10 gi\u00e2y. <\/i><\/li>\n<\/ul>\n
L\u01b0u \u00fd, si\u1ebft ch\u1eb7t b\u1ee5ng v\u00e0 gi\u1eef l\u01b0ng th\u1eb3ng khi g\u1eadp g\u1ed1i v\u1ec1 tr\u01b0\u1edbc. T\u1ed1c \u0111\u1ed9 c\u00e0ng nhanh, c\u00e0ng nhi\u1ec1u l\u01b0\u1ee3ng m\u1ee1 th\u1eeba \u0111\u01b0\u1ee3c \u0111\u1ed1t.<\/p>\n
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\n $\"7$ \n <\/div>
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B\u00e0i t\u1eadp leo n\u00fai.<\/p>\n<\/figcaption><\/figure>\n
\n $\"B\u00ed$ <\/a>B\u00ed quy\u1ebft \u0103n u\u1ed1ng tr\u00e1nh t\u0103ng c\u00e2n sau T\u1ebft<\/a><\/p>\n
SK\u0110S – Th\u00f3i quen \u0103n u\u1ed1ng th\u1ecfa th\u00edch c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n t\u0103ng c\u00e2n sau T\u1ebft. \u0110\u1ec3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng, duy tr\u00ec v\u00f3c d\u00e1ng, b\u1ea1n h\u00e3y tham kh\u1ea3o 5 m\u1eb9o \u0103n u\u1ed1ng d\u01b0\u1edbi \u0111\u00e2y gi\u00fap \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe v\u00e0 tr\u00e1nh t\u0103ng c\u00e2n sau k\u1ef3 ngh\u1ec9.<\/p>\n<\/div>\n
M\u1eddi b\u1ea1n \u0111\u1ecdc xem ti\u1ebfp video:<\/h3>\n
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B\u00ed quy\u1ebft ph\u1ee5c h\u1ed3i l\u00e0n da sau T\u1ebft – SK\u0110S<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
1. B\u00e0i t\u1eadp g\u1eadp b\u1ee5ng G\u1eadp b\u1ee5ng l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp si\u1ebft c\u01a1 b\u1ee5ng \u0111\u01a1n gi\u1ea3n nh\u1ea5t \u0111\u1ec3 b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c v\u00f2ng eo thon g\u1ecdn, s\u0103n ch\u1eafc. C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau: N\u1eb1m tr\u00ean th\u1ea3m, \u0111\u1ea7u, l\u01b0ng m\u00f4ng \u0111\u1ec1u \u00e1p s\u00e1t b\u1ec1 m\u1eb7t, \u0111\u1ea7u g\u1ed1i co g\u1eadp v\u00e0 b\u00e0n ch\u00e2n ch\u1ea1m m\u1eb7t \u0111\u1ea5t, […]<\/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-198","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/198","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=198"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/198\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=198"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=198"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=198"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}