\n $\"8$ <\/a>8 b\u00e0i t\u1eadp tim m\u1ea1ch t\u00e1c \u0111\u1ed9ng th\u1ea5p \u0111\u1ec3 gi\u1ea3m c\u00e2n<\/a><\/p>\n

SK\u0110S – N\u1ebfu b\u1ea1n mu\u1ed1n gi\u1ea3m c\u00e2n, nh\u01b0ng \u0111ang c\u00f3 s\u1ef1 c\u1ed1 v\u1ec1 x\u01b0\u01a1ng kh\u1edbp, c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn c\u00e1c b\u00e0i t\u1eadp tim m\u1ea1ch c\u00f3 t\u00e1c \u0111\u1ed9ng th\u1ea5p. Nh\u1eefng chuy\u1ec3n \u0111\u1ed9ng n\u00e0y gi\u00fap gi\u1ea3m \u0111au v\u00e0 ch\u1eefa l\u00e0nh v\u1ebft th\u01b0\u01a1ng m\u00e0 kh\u00f4ng l\u00e0m t\u1ed5n th\u01b0\u01a1ng c\u00e1c kh\u1edbp\u2026<\/p>\n<\/div>\n

1. Ng\u1ed3i x\u1ed5m k\u1ebft h\u1ee3p v\u1edbi b\u01b0\u1edbc ch\u00e2n l\u00ean tr\u01b0\u1edbc g\u1eadp g\u1ed1i<\/strong><\/h2>\n
B\u00e0i t\u1eadp ng\u1ed3i x\u1ed5m k\u1ebft h\u1ee3p v\u1edbi b\u01b0\u1edbc ch\u00e2n l\u00ean tr\u01b0\u1edbc g\u1eadp g\u1ed1i (squats to lunges) gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u1ee7a squats v\u1edbi nh\u1eefng l\u1ee3i \u00edch c\u1ee7a lunges. B\u00e0i t\u1eadp n\u00e0y t\u1eadp trung v\u00e0o th\u00e2n d\u01b0\u1edbi, t\u0103ng c\u01b0\u1eddng qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 duy tr\u00ec gi\u1ea3m c\u00e2n m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\n
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\n $\"10$ \n <\/div>
\n
B\u00e0i t\u1eadp ng\u1ed3i x\u1ed5m k\u1ebft h\u1ee3p v\u1edbi b\u01b0\u1edbc ch\u00e2n l\u00ean tr\u01b0\u1edbc g\u1eadp g\u1ed1i.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– \u0110\u1ee9ng th\u1eb3ng v\u1edbi hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng.<\/p>\n
– H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng t\u01b0 th\u1ebf ng\u1ed3i x\u1ed5m v\u1edbi \u0111\u1ea7u g\u1ed1i u\u1ed1n cong, h\u00f4ng \u0111\u1ea9y ra sau, gi\u1eef l\u01b0ng th\u1eb3ng v\u00e0 ng\u1ef1c th\u1eb3ng.<\/p>\n
– N\u00e2ng ng\u01b0\u1eddi l\u00ean, tr\u1edf l\u1ea1i v\u1ecb tr\u00ed b\u1eaft \u0111\u1ea7u, \u0111\u1ed3ng th\u1eddi b\u01b0\u1edbc ch\u00e2n ph\u1ea3i v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/p>\n
– \u0110\u1ea9y l\u00f9i v\u1ec1 t\u01b0 th\u1ebf \u0111\u1ee9ng b\u1eb1ng c\u00e1ch \u1ea5n qua b\u00e0n ch\u00e2n tr\u01b0\u1edbc c\u1ee7a b\u1ea1n.<\/p>\n
– \u0110\u1ed5i ch\u00e2n v\u00e0 l\u1eb7p l\u1ea1i.<\/p>\n
– Th\u1ef1c hi\u1ec7n 45 gi\u00e2y v\u1edbi 60 gi\u00e2y trong 3 hi\u1ec7p, n\u00ean ngh\u1ec9 gi\u1eefa c\u00e1c hi\u1ec7p.<\/p>\n
2. N\u00e2ng t\u1ea1 \u1ea5m gi\u00fap duy tr\u00ec gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3<\/strong><\/h2>\n
B\u00e0i t\u1eadp n\u00e2ng t\u1ea1 \u1ea5m gi\u00fap x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh v\u00e0 kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 n\u1ea1c, duy tr\u00ec gi\u1ea3m c\u00e2n r\u1ea5t t\u1ed1t. C\u00f3 th\u1ec3 k\u1ebft h\u1ee3p nhi\u1ec1u bi\u1ebfn th\u1ec3 c\u1ee7a b\u00e0i t\u1eadp n\u00e0y \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t cao nh\u1ea5t.<\/p>\n
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\n $\"10$ \n <\/div>
\n
B\u00e0i t\u1eadp n\u00e2ng t\u1ea1 \u1ea5m gi\u00fap x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh v\u00e0 kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 n\u1ea1c, gi\u00fap duy tr\u00ec gi\u1ea3m c\u00e2n r\u1ea5t t\u1ed1t.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– <\/em>B\u1eaft \u0111\u1ea7u v\u1edbi t\u01b0 th\u1ebf hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai \u0111\u1ec3 chu\u1ea9n b\u1ecb cho \u0111\u1ed9ng t\u00e1c n\u00e2ng t\u1ea1.<\/p>\n
– U\u1ed1n cong \u0111\u1ea7u g\u1ed1i, \u0111\u1ea9y h\u00f4ng ra sau, tay n\u1eafm l\u1ea5y t\u1ea1 \u1ea5m.<\/p>\n
– D\u1ed3n l\u1ef1c v\u1ec1 ph\u00eda g\u00f3t ch\u00e2n, si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng v\u00e0 \u0111\u1ea9y h\u00f4ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u0111\u1ec3 \u0111\u1ee9ng l\u00ean.<\/p>\n
– Gi\u1eef l\u01b0ng th\u1eb3ng, si\u1ebft ch\u1eb7t c\u01a1 th\u1ec3, gi\u1eef t\u1ea1 \u1ea5m g\u1ea7n c\u01a1 th\u1ec3 khi di chuy\u1ec3n.<\/p>\n
– T\u1eeb t\u1eeb h\u1ea1 t\u1ea1 \u1ea5m xu\u1ed1ng m\u1eb7t s\u00e0n v\u00e0 tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/p>\n
– L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c.<\/p>\n
– Th\u1ef1c hi\u1ec7n 8 \u0111\u1ebfn 12 l\u1ea7n trong 3 hi\u1ec7p v\u00e0 ngh\u1ec9 60 gi\u00e2y gi\u1eefa c\u00e1c hi\u1ec7p.<\/p>\n
3. \u0110\u1ea9y ng\u1ef1c v\u1edbi t\u1ea1 \u0111\u01a1n <\/strong><\/h2>\n
B\u00e0i t\u1eadp \u0111\u1ea9y ng\u1ef1c v\u1edbi t\u1ea1 \u0111\u01a1n k\u00edch ho\u1ea1t t\u0103ng c\u01b0\u1eddng c\u00e1c c\u01a1 \u1ed5n \u0111\u1ecbnh nh\u1ecf, \u0111i\u1ec1u ch\u1ec9nh s\u1ef1 b\u1ea5t \u0111\u1ed1i x\u1ee9ng th\u00f4ng qua ho\u1ea1t \u0111\u1ed9ng m\u1ed9t b\u00ean v\u00e0 k\u00edch th\u00edch t\u1eadp luy\u1ec7n t\u0103ng c\u01b0\u1eddng, \u0111\u1ed3ng th\u1eddi k\u00edch th\u00edch ng\u1ef1c, c\u01a1 delta, c\u01a1 tam \u0111\u1ea7u v\u00e0 c\u01a1 l\u00f5i. B\u00e0i t\u1eadp n\u00e0y \u0111\u1ed1t ch\u00e1y m\u1ee1, th\u00fac \u0111\u1ea9y t\u0103ng c\u01a1 n\u1ea1c<\/a> c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh ph\u1ea7n tr\u00ean c\u01a1 th\u1ec3.<\/p>\n
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\n $\"10$ \n <\/div>
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B\u00e0i t\u1eadp \u0111\u1ea9y ng\u1ef1c v\u1edbi t\u1ea1 \u0111\u01a1n \u0111\u1ed1t ch\u00e1y m\u1ee1 v\u00e0 th\u00fac \u0111\u1ea9y t\u0103ng tr\u01b0\u1edfng c\u01a1 n\u1ea1c c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh ph\u1ea7n tr\u00ean c\u01a1 th\u1ec3.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– N\u1eb1m ng\u1eeda tr\u00ean gh\u1ebf, hai ch\u00e2n \u0111\u1eb7t v\u1eefng ch\u1eafc tr\u00ean m\u1eb7t \u0111\u1ea5t v\u00e0 m\u1ed7i tay c\u1ea7m m\u1ed9t qu\u1ea3 t\u1ea1.<\/p>\n
– \u0110\u1ea9y t\u1ea1 th\u1eb3ng ph\u00eda tr\u00ean vai \u0111\u1ec3 \u0111\u1eb7t \u1edf v\u1ecb tr\u00ed b\u1eaft \u0111\u1ea7u.<\/p>\n
– Si\u1ebft ch\u1eb7t c\u01a1 th\u1ec3 \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh khi h\u1ea1 t\u1ea1 xu\u1ed1ng v\u1ec1 ph\u00eda ng\u1ef1c, gi\u1eef khu\u1ef7u tay g\u1ea7n v\u1edbi c\u01a1 th\u1ec3.<\/p>\n
– Ngh\u1ec9 trong v\u00e0i gi\u00e2y, sau \u0111\u00f3 \u0111\u1ea9y qu\u1ea3 t\u1ea1 tr\u1edf l\u1ea1i v\u1ecb tr\u00ed b\u1eaft \u0111\u1ea7u.<\/p>\n
– Th\u1ef1c hi\u1ec7n 12 \u0111\u1ebfn 20 l\u1ea7n trong 3 hi\u1ec7p, ngh\u1ec9 90 gi\u00e2y gi\u1eefa c\u00e1c hi\u1ec7p.<\/p>\n
4. G\u1eadp ng\u01b0\u1eddi n\u00e2ng t\u1ea1 xen k\u1ebd <\/strong><\/h2>\nB\u00e0i t\u1eadp g\u1eadp ng\u01b0\u1eddi n\u00e2ng t\u1ea1<\/a> xen k\u1ebd v\u1eadn \u0111\u1ed9ng nhi\u1ec1u nh\u00f3m c\u01a1, t\u00e1c \u0111\u1ed9ng v\u00e0o l\u01b0ng tr\u00ean, c\u01a1 x\u00f4 v\u00e0 b\u1eafp tay, \u0111\u1ed3ng th\u1eddi k\u00edch ho\u1ea1t ph\u1ea7n c\u01a1 l\u00f5i; gi\u00fap c\u1ee7ng c\u1ed1 ph\u1ea7n th\u00e2n tr\u00ean, \u0111\u1ed1t ch\u00e1y calo, h\u1ed7 tr\u1ee3 v\u00e0 duy tr\u00ec qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n.<\/p>\n
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\n $\"10$ \n <\/div>
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B\u00e0i t\u1eadp g\u1eadp ng\u01b0\u1eddi n\u00e2ng t\u1ea1 xen k\u1ebd gi\u00fap c\u1ee7ng c\u1ed1 ph\u1ea7n th\u00e2n tr\u00ean duy tr\u00ec qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– \u0110\u1ee9ng hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai, m\u1ed7i tay c\u1ea7m m\u1ed9t qu\u1ea3 t\u1ea1.<\/p>\n
– G\u1eadp ng\u01b0\u1eddi \u1edf h\u00f4ng, th\u00e2n m\u00ecnh t\u1ea1o m\u1ed9t g\u00f3c 45 \u0111\u1ed9, gi\u1eef th\u1eb3ng l\u01b0ng.<\/p>\n
– Si\u1ebft ch\u1eb7t c\u01a1 th\u1ec3, k\u00e9o qu\u1ea3 t\u1ea1 \u1edf tay ph\u1ea3i l\u00ean ngang ng\u1ef1c, gi\u1eef khu\u1ef7u tay s\u00e1t c\u01a1 th\u1ec3, sau \u0111\u00f3 h\u1ea1 xu\u1ed1ng m\u1ed9t c\u00e1ch c\u00f3 ki\u1ec3m so\u00e1t.<\/p>\n
– L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c t\u01b0\u01a1ng t\u1ef1 v\u1edbi b\u00ean tr\u00e1i.<\/p>\n
– Th\u1ef1c hi\u1ec7n 10 \u0111\u1ebfn 15 l\u1ea7n trong 3-4 hi\u1ec7p, ngh\u1ec9 60 \u0111\u1ebfn 90 gi\u00e2y gi\u1eefa c\u00e1c hi\u1ec7p.<\/p>\n
5. \u0110u t\u1ea1 lu\u00e2n phi\u00ean<\/strong><\/h2>\n\u0110u t\u1ea1 lu\u00e2n phi\u00ean l\u00e0 m\u1ed9t b\u00e0i t\u1eadp gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh, ph\u00e1t tri\u1ec3n kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 n\u1ea1c \u1edf g\u00e2n kheo, c\u01a1 m\u00f4ng v\u00e0 l\u01b0ng d\u01b0\u1edbi. \u0110u t\u1ea1 lu\u00e2n phi\u00ean gi\u00fap \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o<\/a>.<\/p>\n
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\n $\"10$ \n <\/div>
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\u0110u t\u1ea1 lu\u00e2n phi\u00ean gi\u00fap \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– \u0110\u1ee9ng th\u1eb3ng hai ch\u00e2n r\u1ed9ng b\u1eb1ng (h\u01a1n) vai, t\u1ea1 \u0111\u1eb7t d\u01b0\u1edbi s\u00e0n, gi\u1eefa hai ch\u00e2n.<\/p>\n
– H\u01a1i nghi\u00eang ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc, c\u1ea7m t\u1ea1 b\u1eb1ng m\u1ed9t tay, gi\u1eef th\u1eb3ng c\u00e1nh tay, l\u01b0ng gi\u1eef th\u1eb3ng.<\/p>\n
– Sau \u0111\u00f3 \u0111\u1ea9y h\u00f4ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, \u0111\u1ee9ng th\u1eb3ng ng\u01b0\u1eddi l\u00ean, vung tay c\u1ea7m t\u1ea1 l\u00ean ngang vai v\u1edbi c\u00e1nh tay th\u1eb3ng.<\/p>\n
– Khi t\u1ea1 \u0111ang \u1edf ngang vai, \u0111\u1ed5i t\u1ea1 sang tay \u0111\u1ed1i di\u1ec7n v\u00e0 h\u1ea1 t\u1ea1 \u1ea5m v\u00e0o gi\u1eefa hai ch\u00e2n.<\/p>\n
– Th\u1ef1c hi\u1ec7n l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c li\u00ean t\u1ee5c 30 \u0111\u1ebfn 45 gi\u00e2y trong 3 hi\u1ec7p, ngh\u1ec9 60 gi\u00e2y gi\u1eefa c\u00e1c hi\u1ec7p.<\/p>\n
6. \u0110\u1ea9y xe tr\u01b0\u1ee3t<\/strong><\/h2>\n
\u0110\u1ea9y xe tr\u01b0\u1ee3t mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch trong vi\u1ec7c t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t, x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh to\u00e0n th\u00e2n v\u00e0 h\u1ed7 tr\u1ee3 duy tr\u00ec gi\u1ea3m c\u00e2n. B\u1eb1ng c\u00e1ch v\u1eadn \u0111\u1ed9ng \u0111\u1ed3ng th\u1eddi nhi\u1ec1u nh\u00f3m c\u01a1, \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y xe tr\u01b0\u1ee3t s\u1ebd k\u00edch ho\u1ea1t ph\u1ea3n \u1ee9ng trao \u0111\u1ed5i ch\u1ea5t, d\u1eabn \u0111\u1ebfn t\u0103ng l\u01b0\u1ee3ng calo \u0111\u1ed1t ch\u00e1y trong v\u00e0 sau khi t\u1eadp luy\u1ec7n.<\/p>\n
B\u00e0i t\u1eadp n\u00e0y nh\u1eafm v\u00e0o ph\u1ea7n th\u00e2n d\u01b0\u1edbi, l\u00f5i, l\u01b0ng v\u00e0 vai, th\u00fac \u0111\u1ea9y s\u1ef1 ph\u00e1t tri\u1ec3n s\u1ee9c m\u1ea1nh t\u1ed5ng th\u1ec3. H\u01a1n n\u1eefa, t\u00ednh ch\u1ea5t c\u01b0\u1eddng \u0111\u1ed9 cao c\u1ee7a \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y xe tr\u01b0\u1ee3t l\u00e0m t\u0103ng nh\u1ecbp tim v\u00e0 k\u00edch th\u00edch gi\u1ea3m m\u1ee1\u2026 s\u1ebd l\u00e0 m\u1ed9t b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 \u0111\u1ec3 duy tr\u00ec ti\u1ebfn tr\u00ecnh gi\u1ea3m c\u00e2n.<\/p>\n
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\n $\"10$ \n <\/div>
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\u0110\u1ed9ng t\u00e1c \u0111\u1ea9y xe tr\u01b0\u1ee3t k\u00edch ho\u1ea1t ph\u1ea3n \u1ee9ng trao \u0111\u1ed5i ch\u1ea5t, d\u1eabn \u0111\u1ebfn t\u0103ng l\u01b0\u1ee3ng calo \u0111\u1ed1t ch\u00e1y trong v\u00e0 sau khi t\u1eadp luy\u1ec7n.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– \u0110\u1ee9ng \u0111\u1eb1ng sau xe tr\u01b0\u1ee3t v\u1edbi hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai. N\u1eafm ch\u1eb7t tay c\u1ea7m, c\u1ed1 \u0111\u1ecbnh c\u01a1 th\u1ec3 v\u00e0 \u0111\u1ea9y xe tr\u01b0\u1ee3t v\u1ec1 ph\u00eda tr\u01b0\u1edbc b\u1eb1ng.<\/p>\n
– Duy tr\u00ec t\u1ed1c \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh, gi\u1eef th\u1eb3ng l\u01b0ng v\u00e0 vai.<\/p>\n
– \u0110\u1ea9y xe tr\u01b0\u1ee3t qua kho\u1ea3ng c\u00e1ch mong mu\u1ed1n, sau \u0111\u00f3 ngh\u1ec9 ng\u01a1i v\u00e0 l\u1eb7p l\u1ea1i.<\/p>\n
– B\u1eaft \u0111\u1ea7u v\u1edbi m\u1ee9c t\u1ea1 nh\u1eb9 \u0111\u1ec3 t\u1ed1i \u0111a h\u00f3a hi\u1ec7u qu\u1ea3 v\u00e0 gi\u1ea3m thi\u1ec3u nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n
– Th\u1ef1c hi\u1ec7n 3-4 hi\u1ec7p, 15 \u0111\u1ebfn 30 m m\u1ed7i hi\u1ec7p, ngh\u1ec9 60 \u0111\u1ebfn 90 gi\u00e2y gi\u1eefa c\u00e1c hi\u1ec7p.<\/p>\n
7. Plank Jacks<\/strong><\/h2>\n\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp c\u1ed1t l\u00f5i r\u1ea5t hi\u1ec7u qu\u1ea3 trong vi\u1ec7c duy tr\u00ec gi\u1ea3m c\u00e2n. B\u00e0i t\u1eadp n\u00e0y nh\u1eafm v\u00e0o ph\u1ea7n c\u1ed1t l\u00f5i v\u00e0 t\u00e1c \u0111\u1ed9ng l\u00ean vai c\u0169ng nh\u01b0 c\u00e1c c\u01a1 kh\u00e9p, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 \u1ed5n \u0111\u1ecbnh. Th\u00eam v\u00e0o \u0111\u00f3, t\u00ednh ch\u1ea5t c\u01b0\u1eddng \u0111\u1ed9 cao c\u1ee7a b\u00e0i t\u1eadp n\u00e0y s\u1ebd t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t <\/a>\u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c t\u00e1c \u0111\u1ed9ng t\u1ed1i \u0111a.<\/p>\n
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\n $\"10$ \n <\/div>
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Plank jack l\u00e0 b\u00e0i t\u1eadp c\u1ed1t l\u00f5i r\u1ea5t hi\u1ec7u qu\u1ea3 trong vi\u1ec7c duy tr\u00ec gi\u1ea3m c\u00e2n.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank cao v\u1edbi hai tay \u0111\u1eb7t d\u01b0\u1edbi vai v\u00e0 c\u01a1 th\u1ec3 th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n, m\u0169i ch\u00e2n ch\u1ed1ng xu\u1ed1ng s\u00e0n.<\/p>\n
– Si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng, nh\u1ea3y c\u1ea3 hai ch\u00e2n sang hai b\u00ean trong khi v\u1eabn gi\u1eef t\u01b0 th\u1ebf plank.<\/p>\n
– Sau \u0111\u00f3 nhanh ch\u00f3ng nh\u1ea3y l\u1ea1i sao cho hai ch\u00e2n s\u00e1t v\u1edbi nhau.<\/p>\n
– L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c, gi\u1eef nh\u1ecbp \u0111i\u1ec7u \u1ed5n \u0111\u1ecbnh v\u00e0 v\u1eadn \u0111\u1ed9ng c\u01a1 l\u00f5i.<\/p>\n
– Th\u1ef1c hi\u1ec7n trong 45 \u0111\u1ebfn 60 gi\u00e2y\/hi\u1ec7p trong 3 hi\u1ec7p, ngh\u1ec9 60 gi\u00e2y gi\u1eefa c\u00e1c hi\u1ec7p.<\/p>\n
8. G\u1eadp b\u1ee5ng c\u00f3 tr\u1ecdng l\u01b0\u1ee3ng<\/strong><\/h2>\nC\u00e1c \u0111\u1ed9ng t\u00e1c g\u1eadp b\u1ee5ng<\/a> c\u00f3 tr\u1ecdng l\u01b0\u1ee3ng gi\u00fap v\u1eadn \u0111\u1ed9ng c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 l\u00f5i. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp b\u1ed5 sung cho t\u1ea5t c\u1ea3 c\u00e1c ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n v\u1edbi m\u1ee5c \u0111\u00edch \u0111\u1ed1t ch\u00e1y calo, gi\u1ea3m m\u1ee1, duy tr\u00ec gi\u1ea3m c\u00e2n.<\/p>\n
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C\u00e1c \u0111\u1ed9ng t\u00e1c g\u1eadp b\u1ee5ng c\u00f3 tr\u1ecdng l\u01b0\u1ee3ng gi\u00fap v\u1eadn \u0111\u1ed9ng c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 l\u00f5i.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– N\u1eb1m ng\u1eeda tr\u00ean s\u00e0ng, \u0111\u1ea7u g\u1ed1i cong, b\u00e0n ch\u00e2n \u0111\u1eb7t tr\u00ean s\u00e0n. Hai tay gi\u1eef m\u1ed9t qu\u1ea3 t\u1ea1 ho\u1eb7c qu\u1ea3 b\u00f3ng t\u1eadp tr\u00ean ng\u1ef1c.<\/p>\n
– Si\u1ebft ch\u1eb7t c\u01a1 th\u1ec3, n\u00e2ng vai l\u00ean kh\u1ecfi m\u1eb7t \u0111\u1ea5t, k\u00e9o l\u1ed3ng ng\u1ef1c v\u1ec1 ph\u00eda h\u00f4ng, sau \u0111\u00f3 t\u1eeb t\u1eeb h\u1ea1 l\u01b0ng xu\u1ed1ng s\u00e0n.<\/p>\n
– Th\u1ef1c hi\u1ec7n 8 \u0111\u1ebfn 15 l\u1ea7n l\u1eb7p l\u1ea1i trong 3-5 hi\u1ec7p, ngh\u1ec9 60 gi\u00e2y gi\u1eefa c\u00e1c hi\u1ec7p.<\/p>\n
9. Luy\u1ec7n t\u1eadp tim m\u1ea1ch<\/strong><\/h2>\n\u0110\u1ec3 duy tr\u00ec gi\u1ea3m c\u00e2n n\u00ean t\u1eadp luy\u1ec7n xen k\u1ebd c\u00e1c b\u00e0i t\u1eadp tim m\u1ea1ch<\/a>. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap vi\u1ec7c t\u1eadp luy\u1ec7n tr\u1edf n\u00ean th\u00fa v\u1ecb m\u00e0 c\u00f2n t\u1ed1i \u0111a h\u00f3a hi\u1ec7u qu\u1ea3. N\u00ean t\u1eadp luy\u1ec7n trong th\u1eddi gian ng\u1eafn h\u01a1n, ngh\u1ec9 ng\u01a1i t\u1ed1i thi\u1ec3u, \u0111\u1ec3 c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p nhi\u1ec1u b\u00e0i t\u1eadp kh\u00e1c nhau.<\/p>\n
C\u00f3 th\u1ec3 luy\u1ec7n t\u1eadp c\u00e1c b\u00e0i t\u1eadp tim m\u1ea1ch truy\u1ec1n th\u1ed1ng nh\u01b0 \u0111i xe \u0111\u1ea1p, m\u00e1y ch\u00e8o thuy\u1ec1n, m\u00e1y ch\u1ea1y b\u1ed9 ho\u1eb7c th\u1eed th\u00e1ch b\u1ea3n th\u00e2n v\u1edbi c\u00e1c \u0111\u1ed9ng t\u00e1c c\u00f3 s\u1ee9c m\u1ea1nh t\u00e1c \u0111\u1ed9ng th\u1ea5p nh\u01b0 b\u01b0\u1edbc l\u00ean b\u1ee5c, ng\u01b0\u1eddi leo n\u00fai, nh\u1ea3y d\u00e2y.<\/p>\n
Th\u1ef1c hi\u1ec7n t\u1eeb 6 \u0111\u1ebfn 12 hi\u1ec7p, m\u1ed7i hi\u1ec7p 2 ph\u00fat v\u00e0 30 gi\u00e2y ngh\u1ec9 gi\u1eefa c\u00e1c hi\u1ec7p.<\/p>\n
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N\u00ean k\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp tim m\u1ea1ch \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o duy tr\u00ec gi\u1ea3m c\u00e2n.<\/p>\n<\/figcaption><\/figure>\n
10. Nh\u1ea3y d\u00e2y<\/strong><\/h2>\nNh\u1ea3y d\u00e2y<\/a> l\u00e0 m\u1ed9t b\u00e0i t\u1eadp tuy\u1ec7t v\u1eddi \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t v\u00e0 duy tr\u00ec qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n do t\u00ednh ch\u1ea5t c\u01b0\u1eddng \u0111\u1ed9 cao v\u00e0 kh\u1ea3 n\u0103ng t\u00e1c \u0111\u1ed9ng \u0111\u1ed3ng th\u1eddi c\u1ee7a nhi\u1ec1u nh\u00f3m c\u01a1. Chuy\u1ec3n \u0111\u1ed9ng nh\u1ea3y nhanh v\u00e0 li\u00ean t\u1ee5c l\u00e0m t\u0103ng nh\u1ecbp tim, d\u1eabn \u0111\u1ebfn t\u0103ng l\u01b0\u1ee3ng calo \u0111\u1ed1t ch\u00e1y trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 trong l\u00fac ngh\u1ec9 ng\u01a1i.<\/p>\n
Ngo\u00e0i ra, nh\u1ea3y d\u00e2y gi\u00fap c\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c tim m\u1ea1ch, s\u1ef1 nhanh nh\u1eb9n v\u00e0 kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p, g\u00f3p ph\u1ea7n ti\u00eau hao calo v\u00e0 gi\u1ea3m m\u1ee1 t\u1ed5ng th\u1ec3.<\/p>\n
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Nh\u1ea3y d\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp tuy\u1ec7t v\u1eddi \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t v\u00e0 duy tr\u00ec qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– \u0110\u1ee9ng th\u1eb3ng, hai tay c\u1ea7m hai \u0111\u1ea7u d\u00e2y.<\/p>\n
– Qu\u0103ng s\u1ee3i d\u00e2y qua \u0111\u1ea7u v\u00e0 nh\u1ea3y<\/p>\n
– Ti\u1ebfp \u0111\u1ea5t nh\u1eb9 nh\u00e0ng tr\u00ean l\u00f2ng b\u00e0n ch\u00e2n, gi\u1eef \u0111\u1ea7u g\u1ed1i h\u01a1i cong.<\/p>\n
– Duy tr\u00ec nh\u1ecbp \u0111i\u1ec7u \u0111\u1ec1u \u0111\u1eb7n, nh\u1ea3y li\u00ean t\u1ee5c kh\u00f4ng ng\u1eebng ngh\u1ec9.<\/p>\n
– Th\u1ef1c hi\u1ec7n t\u1eeb 15 \u0111\u1ebfn 45 gi\u00e2y\/hi\u1ec7p, trong 3-5 hi\u1ec7p, ngh\u1ec9 60 \u0111\u1ebfn 90 gi\u00e2y gi\u1eefa c\u00e1c hi\u1ec7p.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/h3>\n
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C\u00e1ch \u0111i b\u1ed9 \u0111\u1ec3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3.<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
8 b\u00e0i t\u1eadp tim m\u1ea1ch t\u00e1c \u0111\u1ed9ng th\u1ea5p \u0111\u1ec3 gi\u1ea3m c\u00e2n SK\u0110S – N\u1ebfu b\u1ea1n mu\u1ed1n gi\u1ea3m c\u00e2n, nh\u01b0ng \u0111ang c\u00f3 s\u1ef1 c\u1ed1 v\u1ec1 x\u01b0\u01a1ng kh\u1edbp, c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn c\u00e1c b\u00e0i t\u1eadp tim m\u1ea1ch c\u00f3 t\u00e1c \u0111\u1ed9ng th\u1ea5p. Nh\u1eefng chuy\u1ec3n \u0111\u1ed9ng n\u00e0y gi\u00fap gi\u1ea3m \u0111au v\u00e0 ch\u1eefa l\u00e0nh v\u1ebft th\u01b0\u01a1ng m\u00e0 kh\u00f4ng l\u00e0m t\u1ed5n […]<\/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-642","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/642","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=642"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/642\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=642"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=642"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=642"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}