\n $\"L\u1ea5y$ <\/a>L\u1ea5y l\u1ea1i v\u00f3c d\u00e1ng ch\u1ec9 v\u1edbi b\u00e0i t\u1eadp 7 ph\u00fat<\/a><\/p>\n

SK\u0110S – Eo thon, v\u00f3c d\u00e1ng c\u00e2n \u0111\u1ed1i, lo\u1ea1i b\u1ecf m\u1ee1 th\u1eeba l\u00e0 \u0111i\u1ec1u m\u1ecdi ph\u1ee5 n\u1eef ao \u01b0\u1edbc. N\u1ebfu kh\u00f4ng c\u00f3 nhi\u1ec1u th\u1eddi gian luy\u1ec7n t\u1eadp, h\u00e3y th\u1eed t\u1eadp m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp ng\u1eafn, c\u01b0\u1eddng \u0111\u1ed9 nhanh trong v\u00f2ng 7 ph\u00fat d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe v\u00e0 l\u1ea5y l\u1ea1i v\u00f3c d\u00e1ng.<\/p>\n<\/div>\n

1. K\u00e9o gi\u00e3n c\u01a1<\/strong><\/h2>\nTr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u t\u1eadp n\u00ean th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c k\u00e9o gi\u00e3n c\u01a1<\/a>. C\u00e1c b\u00e0i t\u1eadp k\u00e9o gi\u00e3n gi\u00fap k\u00e9o c\u0103ng c\u00e1c c\u01a1 ch\u00ednh c\u00f3 th\u1ec3 b\u1ecb c\u0103ng nh\u01b0 b\u1eafp ch\u00e2n, c\u01a1 g\u1ea5p h\u00f4ng v\u00e0 c\u01a1 x\u00f4 (2 c\u01a1 l\u1edbn n\u1eb1m d\u01b0\u1edbi n\u00e1ch, gi\u00e1p ph\u00eda tr\u00ean l\u00e0 l\u1eefng gi\u1eefa, ph\u00eda b\u00ean tr\u00ean l\u00e0 c\u01a1 c\u1ea7u vai). \u0110i\u1ec1u n\u00e0y gi\u00fap ng\u0103n ng\u1eeba chu\u1ed9t r\u00fat, \u0111au c\u01a1, th\u00fac \u0111\u1ea9y s\u1ef1 kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng c\u1ee7a c\u00e1c kh\u1edbp. Gi\u00e3n c\u01a1 c\u00f2n gi\u00fap t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng v\u00e0 ph\u1ee5c h\u1ed3i t\u1ed5n th\u01b0\u01a1ng, gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng do luy\u1ec7n t\u1eadp th\u1ec3 thao<\/a>\u2026<\/p>\n
– Th\u1ef1c hi\u1ec7n k\u00e9o gi\u00e3n c\u01a1 trong 30 gi\u00e2y\/\u0111\u1ed9ng t\u00e1c v\u00e0 k\u00e9o d\u00e0i kho\u1ea3ng 3-4 ph\u00fat.<\/p>\n
– Qu\u00e1 tr\u00ecnh gi\u00e3n c\u01a1 c\u1ea7n \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n nh\u1eb9 nh\u00e0ng, ch\u1eadm.<\/p>\n
– Kh\u00f4ng n\u00ean \u00e9p c\u01a1 th\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c v\u01b0\u1ee3t qu\u00e1 kh\u1ea3 n\u0103ng c\u1ee7a b\u1ea3n th\u00e2n.<\/p>\n
– Khi th\u1ef1c hi\u1ec7n gi\u00e3n c\u01a1 n\u00ean gi\u00e3n c\u01a1 \u0111\u1ec1u 2 b\u00ean.<\/p>\n
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\n $\"30$ \n <\/div>
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Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u t\u1eadp th\u1ec3 d\u1ee5c n\u00ean th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c k\u00e9o gi\u00e3n c\u01a1.<\/p>\n<\/figcaption><\/figure>\n
2. \u0110i b\u1ed9 nhanh, ch\u1ea1y b\u1ed9 nh\u1eb9 nh\u00e0ng gi\u00fap c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng<\/strong><\/h2>\nB\u1eaft \u0111\u1ea7u v\u1edbi b\u00e0i t\u1eadp cardio ng\u1eafn trong 5 ph\u00fat \u0111\u1ec3 t\u0103ng nh\u1ecbp tim l\u00ean m\u1ed9t ch\u00fat. N\u1ebfu kh\u00f4ng th\u1ec3 \u0111\u1ebfn ph\u00f2ng t\u1eadp th\u00ec c\u00e1c ho\u1ea1t \u0111\u1ed9ng t\u1ea1i nh\u00e0 ho\u1eb7c ngo\u00e0i tr\u1eddi l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn thay th\u1ebf \u0111\u01a1n gi\u1ea3n. H\u00e3y th\u1eed \u0111i b\u1ed9 nhanh<\/a>, ch\u1ea1y b\u1ed9 nh\u1eb9 nh\u00e0ng, ho\u1eb7c leo c\u1ea7u thang<\/a>.<\/p>\n
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\n $\"30$ \n <\/div>
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C\u00f3 th\u1ec3 k\u1ebft h\u1ee3p v\u1edbi \u0111i b\u1ed9 nhanh quanh khu nh\u00e0 b\u1ea1n trong d\u1ecbp ngh\u1ec9 l\u1ec5 n\u00e0y.<\/p>\n<\/figcaption><\/figure>\n
3. Lunge v\u1edbi t\u1ea1 tay<\/strong><\/h2>\n\u0110\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y c\u1ea7n t\u1ea1 tay nh\u1ecf. \u0110\u1ed9ng t\u00e1c n\u00e0y t\u00e1c \u0111\u1ed9ng l\u00ean to\u00e0n b\u1ed9 ph\u1ea7n d\u01b0\u1edbi c\u01a1 th\u1ec3, b\u1eafp tay, c\u01a1 b\u1ee5ng<\/a>, l\u01b0ng v\u00e0 vai.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– \u0110\u1ee9ng th\u1eb3ng ng\u01b0\u1eddi, c\u1ea7m m\u1ed9t qu\u1ea3 t\u1ea1 nh\u1eb9 \u1edf m\u1ed7i tay v\u00e0 b\u01b0\u1edbc ch\u00e2n tr\u00e1i v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/p>\n
– H\u1ea1 th\u1ea5p c\u01a1 th\u1ec3 cho \u0111\u1ebfn khi \u0111\u1ea7u g\u1ed1i ph\u1ea3i g\u1ea7n ch\u1ea1m s\u00e0n.<\/p>\n
– \u0110\u01b0a hai c\u1eb3ng tay n\u00e2ng t\u1ea1 l\u00ean v\u1ec1 ph\u00eda vai, c\u1ea3 hai c\u00e1nh tay v\u1eabn gi\u1eef s\u00e1t b\u00ean ng\u01b0\u1eddi, \u0111\u1ed3ng th\u1eddi co ch\u00e2n tr\u00e1i, \u0111\u1ea9y ng\u01b0\u1eddi tr\u1edf v\u1ecb tr\u00ed b\u1eaft \u0111\u1ea7u.<\/p>\n
– Th\u1ef1c hi\u1ec7n 12 l\u1ea7n, sau \u0111\u00f3 \u0111\u1ed5i ch\u00e2n v\u00e0 l\u1eb7p l\u1ea1i.<\/p>\n
– Th\u1ef1c hi\u1ec7n ba hi\u1ec7p, ngh\u1ec9 90 gi\u00e2y gi\u1eefa m\u1ed7i hi\u1ec7p.<\/p>\n
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\n $\"30$ \n <\/div>
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\u0110\u1ed9ng t\u00e1c lunge v\u1edbi t\u1ea1 tay t\u00e1c \u0111\u1ed9ng l\u00ean to\u00e0n b\u1ed9 ph\u1ea7n d\u01b0\u1edbi c\u01a1 th\u1ec3, b\u1eafp tay, c\u01a1 b\u1ee5ng, l\u01b0ng v\u00e0 vai.<\/p>\n<\/figcaption><\/figure>\n
4. Sumo squat<\/strong><\/h2>\n
\u0110\u00e2y l\u00e0 m\u1ed9t bi\u1ebfn th\u1ec3 c\u1ee7a Squat v\u1edbi m\u1ee5c ti\u00eau v\u1eadn \u0111\u1ed9ng nh\u1eafm v\u00e0o nh\u1eefng c\u01a1 t\u1ee9 \u0111\u1ea7u, c\u01a1 m\u00f4ng v\u00e0 c\u01a1 v\u00f2ng, b\u1eafp ch\u00e2n v\u00e0 \u0111\u00f9i trong.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– <\/i>\u0110\u1ee9ng th\u1eb3ng v\u1edbi ch\u00e2n \u0111\u1eb7t r\u1ed9ng h\u01a1n b\u00ecnh th\u01b0\u1eddng, hai ch\u00e2n c\u00e1ch nhau khoa\u0309ng 90-100cm v\u00e0 c\u00e1c ng\u00f3n ch\u00e2n h\u01b0\u1edbng ra ngo\u00e0i m\u1ed9t g\u00f3c kho\u1ea3ng 45 \u0111\u1ed9. Ho\u1eb7c \u0111i\u1ec1u ch\u1ec9nh hai ch\u00e2n g\u1ea7n nhau h\u01a1n n\u1ebfu th\u1ea5y kh\u00f4ng tho\u1ea3i m\u00e1i.<\/p>\n
– Hai tay n\u1eafm l\u1ea5y nhau, \u0111\u1ec3 ngang ng\u1ef1c.<\/p>\n
– Si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng, gi\u1eef l\u01b0ng th\u1eb3ng, \u0111\u1ea9y h\u00f4ng v\u1ec1 ph\u00eda sau v\u00e0 t\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng th\u00e0nh t\u01b0 th\u1ebf ng\u1ed3i x\u1ed5m sao cho \u0111\u00f9i song song v\u1edbi m\u1eb7t s\u00e0n, ho\u1eb7c \u1edf v\u1ecb tr\u00ed th\u1ea5p nh\u1ea5t c\u00f3 th\u1ec3.<\/p>\n
– L\u1eb7p l\u1ea1i nhi\u1ec1u l\u1ea7n.<\/p>\n
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\n $\"30$ \n <\/div>
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Sumo squat t\u1eadp trung v\u1eadn \u0111\u1ed9ng c\u01a1 t\u1ee9 \u0111\u1ea7u, c\u01a1 m\u00f4ng v\u00e0 c\u01a1 v\u00f2ng…<\/p>\n<\/figcaption><\/figure>\n
5. Ng\u01b0\u1eddi leo n\u00fai<\/strong><\/h2>\nB\u00e0i t\u1eadp n\u00e0y d\u1ec5 th\u1ef1c hi\u1ec7n, mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho c\u01a1 th\u1ec3 v\u00e0 \u0111\u1eb7c bi\u1ec7t r\u1ea5t ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m m\u1ee1 th\u1eeba v\u00f9ng b\u1ee5ng<\/a>.<\/p>\n
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\n $\"30$ \n <\/div>
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B\u00e0i t\u1eadp ng\u01b0\u1eddi leo n\u00fai r\u1ea5t ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m m\u1ee1 th\u1eeba v\u00f9ng b\u1ee5ng.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– V\u00e0o t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y: Hai m\u0169i ch\u00e2n, hai c\u00e1nh tay ch\u1ed1ng l\u00ean s\u00e0n, t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n gi\u1eef th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng. hai ch\u00e2n s\u00e1t c\u1ea1nh nhau, r\u1ed9ng b\u1eb1ng h\u00f4ng.<\/p>\n
– K\u00e9o \u0111\u1ea7u g\u1ed1i tr\u00e1i v\u1ec1 ph\u00eda tay tr\u00e1i, sau \u0111\u00f3 l\u1ea1i \u0111\u01b0a ch\u00e2n tr\u00e1i v\u1ec1 v\u1ecb tr\u00ed b\u1eaft \u0111\u1ea7u. Ti\u1ebfp t\u1ee5c \u0111\u01b0a \u0111\u1ea7u g\u1ed1i ph\u1ea3i v\u1ec1 ph\u00eda tay ph\u1ea3i r\u1ed3i l\u1ea1i \u0111\u01b0a ch\u00e2n ph\u1ea3i v\u1ec1 v\u1ecb tr\u00ed b\u1eaft \u0111\u1ea7u. Th\u1ef1c hi\u1ec7n li\u00ean t\u1ee5c c\u00e1c \u0111\u1ed9ng t\u00e1c n\u00e0y trong 10 l\u1ea7n l\u1eb7p l\u1ea1i.<\/p>\n
L\u01b0u \u00fd, trong su\u1ed1t qu\u00e1 tr\u00ecnh t\u1eadp n\u00ean si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng v\u00e0 kh\u00f4ng \u0111\u01b0\u1ee3c \u0111\u1ec3 h\u00f4ng s\u00e1t m\u1eb7t s\u00e0n.<\/p>\n
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L\u01b0u \u00fd khi t\u1eadp luy\u1ec7n<\/strong><\/p>\n
– Th\u1ef1c hi\u1ec7n 12 l\u1ea7n l\u1eb7p l\u1ea1i m\u1ed7i b\u00e0i t\u1eadp.<\/p>\n
– Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp hai \u0111\u1ebfn ba l\u1ea7n t\u00f9y theo th\u1eddi gian.<\/p>\n
– C\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n 3-5 hi\u1ec7p c\u00e1c \u0111\u1ed9ng t\u00e1c n\u00e0y.<\/p>\n<\/p><\/div>\n<\/div>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/h3>\n
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5 c\u00e1ch u\u1ed1ng n\u01b0\u1edbc gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n khi t\u1eadp luy\u1ec7n.<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
L\u1ea5y l\u1ea1i v\u00f3c d\u00e1ng ch\u1ec9 v\u1edbi b\u00e0i t\u1eadp 7 ph\u00fat SK\u0110S – Eo thon, v\u00f3c d\u00e1ng c\u00e2n \u0111\u1ed1i, lo\u1ea1i b\u1ecf m\u1ee1 th\u1eeba l\u00e0 \u0111i\u1ec1u m\u1ecdi ph\u1ee5 n\u1eef ao \u01b0\u1edbc. N\u1ebfu kh\u00f4ng c\u00f3 nhi\u1ec1u th\u1eddi gian luy\u1ec7n t\u1eadp, h\u00e3y th\u1eed t\u1eadp m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp ng\u1eafn, c\u01b0\u1eddng \u0111\u1ed9 nhanh trong v\u00f2ng 7 ph\u00fat d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 […]<\/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-201","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/201","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=201"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/201\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=201"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=201"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=201"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}