{"id":3741,"date":"2024-11-26T03:30:21","date_gmt":"2024-11-25T20:30:21","guid":{"rendered":"https:\/\/blog.coolmate.me\/plank-co-giam-mo-bung-khong-huong-dan-cach-tap-plank-dung-chuan-4684-3741"},"modified":"2025-12-12T19:56:37","modified_gmt":"2025-12-12T12:56:37","slug":"plank-co-giam-mo-bung-khong-huong-dan-cach-tap-plank-dung-chuan-4684","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/plank-co-giam-mo-bung-khong-huong-dan-cach-tap-plank-dung-chuan-4684","title":{"rendered":"Plank c\u00f3 gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng? H\u01b0\u1edbng d\u1eabn c\u00e1ch t\u1eadp Plank \u0111\u00fang chu\u1ea9n"},"content":{"rendered":"<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u1ea1n \u0111ang t\u00ecm c\u00e1ch gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 v\u00e0 t\u1ef1 h\u1ecfi li\u1ec7u b\u00e0i t\u1eadp Plank c\u00f3 gi\u00fap \u00edch?<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> \u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp ph\u1ed5 bi\u1ebfn v\u00e0 \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi y\u00eau th\u00edch nh\u1edd t\u00ednh \u0111\u01a1n gi\u1ea3n, kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5 v\u00e0 hi\u1ec7u qu\u1ea3 v\u01b0\u1ee3t tr\u1ed9i. Tuy nhi\u00ean, Plank c\u00f3 th\u1ef1c s\u1ef1 gi\u1ea3m m\u1ee1 b\u1ee5ng nh\u01b0 l\u1eddi \u0111\u1ed3n? B\u00e0i vi\u1ebft n\u00e0y <\/span><a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\"><span style=\"color: #1155cc; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">Coolmate<\/span><\/a><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 v\u1ec1 Plank, c\u00e1ch t\u1eadp \u0111\u00fang k\u1ef9 thu\u1eadt, vai tr\u00f2 c\u1ee7a Plank trong gi\u1ea3m m\u1ee1 v\u00e0 nh\u1eefng l\u01b0u \u00fd quan tr\u1ecdng khi th\u1ef1c hi\u1ec7n.<\/span><\/strong><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 18pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Plank L\u00e0 G\u00ec? L\u1ee3i \u00cdch C\u1ee7a Plank \u0110\u1ed1i V\u1edbi C\u01a1 Th\u1ec3<\/span><\/strong><\/h2>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Plank l\u00e0 g\u00ec?<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Plank l\u00e0 m\u1ed9t b\u00e0i t\u1eadp t\u0129nh, trong \u0111\u00f3 b\u1ea1n gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng nh\u01b0 m\u1ed9t t\u1ea5m v\u00e1n b\u1eb1ng c\u00e1ch ch\u1ed1ng khu\u1ef7u tay ho\u1eb7c l\u00f2ng b\u00e0n tay xu\u1ed1ng s\u00e0n, \u0111\u1ed3ng th\u1eddi si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao trong vi\u1ec7c t\u00e1c \u0111\u1ed9ng l\u00ean nhi\u1ec1u nh\u00f3m c\u01a1 quan tr\u1ecdng tr\u00ean c\u01a1 th\u1ec3.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/plank-co-giam-mo-bung-khong-huong-dan-cach-tap-plank-dung-chuan-4684_646.jpg\" alt=\"Plank l\u00e0 g\u00ec?\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Plank l\u00e0 g\u00ec?\u00a0<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u1ee5 th\u1ec3, Plank gi\u00fap k\u00edch ho\u1ea1t v\u00e0 t\u0103ng c\u01b0\u1eddng c\u00e1c nh\u00f3m c\u01a1 nh\u01b0:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u01a1 b\u1ee5ng:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> Bao g\u1ed3m c\u01a1 b\u1ee5ng tr\u00ean (rectus abdominis), c\u01a1 b\u1ee5ng ngang (transverse abdominis) v\u00e0 c\u01a1 li\u00ean s\u01b0\u1eddn (obliques).<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u01a1 l\u01b0ng d\u01b0\u1edbi:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> Erector spinae, gi\u00fap h\u1ed7 tr\u1ee3 c\u1ed9t s\u1ed1ng v\u00e0 gi\u1ea3m \u0111au l\u01b0ng.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u01a1 h\u00f4ng v\u00e0 c\u01a1 m\u00f4ng:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> Gi\u1eef th\u0103ng b\u1eb1ng c\u01a1 th\u1ec3.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u01a1 vai v\u00e0 c\u00e1nh tay:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> T\u0103ng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a ph\u1ea7n th\u00e2n tr\u00ean.<\/span><\/strong><\/li>\n<\/ul>\n<p>{{{infobox}}} Kh\u00e1m ph\u00e1 ngay BST <a class=\"in-cell-link\" href=\"https:\/\/www.coolmate.me\/collection\/ao-bra-nu\" target=\"_blank\" rel=\"noopener\">\u00e1o bra th\u1ec3 thao<\/a>\u00a0v\u00e0 <a href=\"https:\/\/www.coolmate.me\/collection\/quan-legging\" data-lark-is-custom=\"true\">Qu\u1ea7n Legging<\/a> c\u1ee7a Coolmate ngay nh\u00e9! {{{\/infobox}}} {{{productpreview_grid title=&#8221;&#8221;}}} 67d1588dccca20173d2e29ee,67c6fc4c35c9835e9967696c{{{\/productpreview_grid}}}<\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u1ee3i \u00edch c\u1ee7a Plank \u0111\u1ed1i v\u1edbi c\u01a1 th\u1ec3<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">1. C\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Plank l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp t\u1ed1t nh\u1ea5t \u0111\u1ec3 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf c\u1ee7a c\u01a1 th\u1ec3. Khi th\u1ef1c hi\u1ec7n, b\u1ea1n ph\u1ea3i duy tr\u00ec c\u1ed9t s\u1ed1ng \u1edf v\u1ecb tr\u00ed th\u1eb3ng v\u00e0 k\u00e9o d\u00e0i. \u0110i\u1ec1u n\u00e0y gi\u00fap \u0111i\u1ec1u ch\u1ec9nh v\u00e0 duy tr\u00ec t\u01b0 th\u1ebf \u0111\u00fang c\u00e1ch, gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng.\u00a0<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/plank-co-giam-mo-bung-khong-huong-dan-cach-tap-plank-dung-chuan-4684_892.jpg\" alt=\"Plank gi\u00fap c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Plank gi\u00fap c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u00f3i quen n\u00e0y c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 ng\u0103n ng\u1eeba c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 \u0111au l\u01b0ng, c\u1ed5, v\u00e0 vai g\u00e1y th\u01b0\u1eddng g\u1eb7p do ng\u1ed3i sai t\u01b0 th\u1ebf ho\u1eb7c l\u00e0m vi\u1ec7c tr\u01b0\u1edbc m\u00e1y t\u00ednh trong th\u1eddi gian d\u00e0i. Nh\u1edd v\u1eady, plank kh\u00f4ng ch\u1ec9 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ed9t s\u1ed1ng m\u00e0 c\u00f2n gi\u00fap b\u1ea1n tr\u00f4ng t\u1ef1 tin v\u00e0 thanh l\u1ecbch h\u01a1n v\u1edbi t\u01b0 th\u1ebf th\u1eb3ng.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">2. T\u0103ng c\u01b0\u1eddng s\u1ef1 \u1ed5n \u0111\u1ecbnh v\u00e0 c\u00e2n b\u1eb1ng<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Khi th\u1ef1c hi\u1ec7n plank, c\u01a1 th\u1ec3 b\u1ea1n ph\u1ea3i huy \u0111\u1ed9ng m\u1ed9t lo\u1ea1t c\u00e1c nh\u00f3m c\u01a1 nh\u01b0 c\u01a1 b\u1ee5ng, c\u01a1 l\u01b0ng, c\u01a1 vai, v\u00e0 c\u01a1 m\u00f4ng \u0111\u1ec3 gi\u1eef t\u01b0 th\u1ebf \u0111\u00fang. \u0110i\u1ec1u n\u00e0y gi\u00fap t\u0103ng kh\u1ea3 n\u0103ng \u1ed5n \u0111\u1ecbnh c\u1ee7a c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00f9ng trung t\u00e2m (core).<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/plank-co-giam-mo-bung-khong-huong-dan-cach-tap-plank-dung-chuan-4684_307.jpg\" alt=\"Plank gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 \u1ed5n \u0111\u1ecbnh v\u00e0 c\u00e2n b\u1eb1ng\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Plank gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 \u1ed5n \u0111\u1ecbnh v\u00e0 c\u00e2n b\u1eb1ng<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">M\u1ed9t v\u00f9ng c\u01a1 trung t\u00e2m m\u1ea1nh m\u1ebd s\u1ebd gi\u00fap b\u1ea1n ki\u1ec3m so\u00e1t t\u1ed1t h\u01a1n trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng c\u00e2n b\u1eb1ng khi th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp kh\u00e1c ho\u1eb7c trong c\u00e1c t\u00ecnh hu\u1ed1ng th\u1ef1c t\u1ebf, nh\u01b0 gi\u1eef th\u0103ng b\u1eb1ng tr\u00ean b\u1ec1 m\u1eb7t kh\u00f4ng \u0111\u1ec1u.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">3. T\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Plank k\u00edch ho\u1ea1t nhi\u1ec1u nh\u00f3m c\u01a1 ho\u1ea1t \u0111\u1ed9ng \u0111\u1ed3ng th\u1eddi, t\u1eeb \u0111\u00f3 \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a c\u01a1 th\u1ec3. Kh\u00f4ng gi\u1ed1ng nh\u01b0 c\u00e1c b\u00e0i t\u1eadp t\u0129nh kh\u00e1c, plank kh\u00f4ng ch\u1ec9 \u0111\u1ed1t ch\u00e1y calo trong khi th\u1ef1c hi\u1ec7n m\u00e0 c\u00f2n duy tr\u00ec hi\u1ec7u \u1ee9ng \u0111\u1ed1t ch\u00e1y calo ngay c\u1ea3 sau khi b\u1ea1n \u0111\u00e3 k\u1ebft th\u00fac b\u00e0i t\u1eadp.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/plank-co-giam-mo-bung-khong-huong-dan-cach-tap-plank-dung-chuan-4684_316.jpg\" alt=\"Plank gi\u00fap t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Plank gi\u00fap t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Vi\u1ec7c t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t n\u00e0y \u0111\u1eb7c bi\u1ec7t h\u1eefu \u00edch n\u1ebfu b\u1ea1n \u0111ang mu\u1ed1n gi\u1ea3m c\u00e2n ho\u1eb7c duy tr\u00ec c\u00e2n n\u1eb7ng, gi\u00fap c\u01a1 th\u1ec3 \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng hi\u1ec7u qu\u1ea3 h\u01a1n.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">4. C\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u00e0i t\u1eadp t\u0129nh nh\u01b0 plank kh\u00f4ng ch\u1ec9 c\u00f3 l\u1ee3i cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn tinh th\u1ea7n. Khi th\u1ef1c hi\u1ec7n plank, c\u01a1 th\u1ec3 gi\u1ea3i ph\u00f3ng<\/span> <a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/blog\/hormone-hanh-phuc-2536\"><span style=\"color: #1155cc; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">hormone endorphin<\/span><\/a><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> \u2013 lo\u1ea1i hormone gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 mang l\u1ea1i c\u1ea3m gi\u00e1c h\u1ea1nh ph\u00fac.\u00a0<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/plank-co-giam-mo-bung-khong-huong-dan-cach-tap-plank-dung-chuan-4684_622.jpg\" alt=\"Plank gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Plank gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u00eam v\u00e0o \u0111\u00f3, s\u1ef1 t\u1eadp trung c\u1ea7n thi\u1ebft khi plank c\u0169ng gi\u00fap b\u1ea1n t\u1ea1m th\u1eddi qu\u00ean \u0111i nh\u1eefng lo \u00e2u, c\u0103ng th\u1eb3ng trong cu\u1ed9c s\u1ed1ng. Th\u00f3i quen t\u1eadp plank \u0111\u1ec1u \u0111\u1eb7n s\u1ebd gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tinh th\u1ea7n, mang l\u1ea1i c\u1ea3m gi\u00e1c th\u01b0 th\u00e1i v\u00e0 c\u00e2n b\u1eb1ng.<\/span><\/strong><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 18pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Gi\u1ea3i \u0110\u00e1p: Plank C\u00f3 Gi\u1ea3m M\u1ee1 B\u1ee5ng Kh\u00f4ng?<\/span><\/strong><\/h2>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">1. Plank kh\u00f4ng tr\u1ef1c ti\u1ebfp \u0111\u1ed1t ch\u00e1y m\u1ee1 b\u1ee5ng<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">M\u1ed9t trong nh\u1eefng hi\u1ec3u l\u1ea7m ph\u1ed5 bi\u1ebfn l\u00e0 Plank c\u00f3 th\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng ngay l\u1eadp t\u1ee9c. Th\u1ef1c t\u1ebf, Plank kh\u00f4ng \u0111\u1ed1t ch\u00e1y m\u1ee1 b\u1ee5ng theo c\u00e1ch tr\u1ef1c ti\u1ebfp. M\u1ee1 b\u1ee5ng ch\u1ec9 \u0111\u01b0\u1ee3c \u0111\u1ed1t ch\u00e1y khi b\u1ea1n ti\u00eau hao calo nhi\u1ec1u h\u01a1n l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o c\u01a1 th\u1ec3, th\u00f4ng qua qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/plank-co-giam-mo-bung-khong-huong-dan-cach-tap-plank-dung-chuan-4684_673.jpg\" alt=\"Plank kh\u00f4ng tr\u1ef1c ti\u1ebfp \u0111\u1ed1t ch\u00e1y m\u1ee1 b\u1ee5ng\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Plank kh\u00f4ng tr\u1ef1c ti\u1ebfp \u0111\u1ed1t ch\u00e1y m\u1ee1 b\u1ee5ng<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">2. Vai tr\u00f2 c\u1ee7a Plank trong gi\u1ea3m m\u1ee1 b\u1ee5ng<\/span><\/strong><\/h3>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">S\u0103n ch\u1eafc c\u01a1 b\u1ee5ng: <\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Plank gi\u00fap k\u00edch ho\u1ea1t s\u00e2u c\u00e1c nh\u00f3m c\u01a1 b\u1ee5ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 b\u1ee5ng ngang v\u00e0 c\u01a1 li\u00ean s\u01b0\u1eddn. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc m\u00e0 c\u00f2n mang l\u1ea1i v\u00f2ng eo thon g\u1ecdn, c\u00e2n \u0111\u1ed1i h\u01a1n.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t: <\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Khi t\u1eadp Plank, c\u01a1 th\u1ec3 ph\u1ea3i huy \u0111\u1ed9ng nhi\u1ec1u nh\u00f3m c\u01a1, t\u1eeb \u0111\u00f3 k\u00edch th\u00edch s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n. \u0110i\u1ec1u n\u00e0y h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y calo, g\u00f3p ph\u1ea7n v\u00e0o vi\u1ec7c gi\u1ea3m m\u1ee1 b\u1ee5ng l\u00e2u d\u00e0i.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u1ea7n k\u1ebft h\u1ee3p v\u1edbi c\u00e1c b\u00e0i t\u1eadp kh\u00e1c: <\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Plank l\u00e0 b\u00e0i t\u1eadp b\u1ed5 tr\u1ee3 tuy\u1ec7t v\u1eddi, nh\u01b0ng \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 b\u1ee5ng, b\u1ea1n n\u00ean k\u1ebft h\u1ee3p Plank v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh, gi\u1ea3m calo v\u00e0 c\u00e1c b\u00e0i t\u1eadp cardio nh\u01b0 ch\u1ea1y b\u1ed9, b\u01a1i l\u1ed9i ho\u1eb7c \u0111\u1ea1p xe.<\/span><\/strong><\/li>\n<\/ul>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67c025abb82a4e1cb050955d,67c6e9dc71a6dc2f855dd648,67c6f90b06f42a680e3b326b {{{\/productpreview_grid}}}<\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 18pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng D\u1eabn T\u1eadp Plank \u0110\u00fang C\u00e1ch Cho M\u1ecdi C\u1ea5p \u0110\u1ed9<\/span><\/strong><\/h2>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">1. Plank c\u01a1 b\u1ea3n<\/span><\/strong><\/h3>\n<p dir=\"ltr\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/plank-co-giam-mo-bung-khong-huong-dan-cach-tap-plank-dung-chuan-4684_753.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn t\u1eadp plank c\u01a1 b\u1ea3n\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn t\u1eadp plank c\u01a1 b\u1ea3n<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: N\u1eb1m s\u1ea5p xu\u1ed1ng s\u00e0n, ch\u1ed1ng hai khu\u1ef7u tay vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: N\u00e2ng c\u01a1 th\u1ec3 l\u00ean, gi\u1eef cho t\u1eeb \u0111\u1ea7u, l\u01b0ng v\u00e0 ch\u00e2n t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 3: Si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng, gi\u1eef t\u01b0 th\u1ebf trong 20-30 gi\u00e2y v\u00e0 t\u0103ng d\u1ea7n th\u1eddi gian khi \u0111\u00e3 quen.<\/span><\/strong><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u1ee3i \u00edch:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> Plank c\u01a1 b\u1ea3n gi\u00fap k\u00edch ho\u1ea1t c\u01a1 b\u1ee5ng, c\u01a1 l\u01b0ng d\u01b0\u1edbi v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">&gt;&gt;&gt; Tham kh\u1ea3o:\u00a0<\/span><\/strong><\/p>\n<p dir=\"ltr\"><strong style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><iframe loading=\"lazy\" style=\"display: table; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/jDt_XunIYtY?si=PBb81Hc5goRK4Os_\" width=\"560\" height=\"314\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">2. Plank bi\u1ebfn th\u1ec3<\/span><\/strong><\/h3>\n<h4 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 12pt; margin-bottom: 2pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Forearm Plank<\/span><\/strong><\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Forearm Plank l\u00e0 m\u1ed9t bi\u1ebfn th\u1ec3 c\u1ee7a b\u00e0i t\u1eadp plank c\u01a1 b\u1ea3n, trong \u0111\u00f3 b\u1ea1n h\u1ea1 th\u1ea5p tr\u1ecdng t\u00e2m c\u01a1 th\u1ec3 v\u00e0 d\u00f9ng c\u1eb3ng tay \u0111\u1ec3 ch\u1ecbu l\u1ef1c thay v\u00ec b\u00e0n tay.\u00a0<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">V\u1edbi t\u01b0 th\u1ebf n\u00e0y, c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c duy tr\u00ec \u1edf tr\u1ea1ng th\u00e1i c\u0103ng th\u1eb3ng cao, gi\u00fap k\u00edch ho\u1ea1t s\u00e2u h\u01a1n v\u00e0o nh\u00f3m c\u01a1 b\u1ee5ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 b\u1ee5ng ngang (transverse abdominis).<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/plank-co-giam-mo-bung-khong-huong-dan-cach-tap-plank-dung-chuan-4684_724.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn t\u1eadp Forearm Plank\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn t\u1eadp Forearm Plank<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: \u0110\u1eb7t hai c\u1eb3ng tay tr\u00ean s\u00e0n, khu\u1ef7u tay n\u1eb1m ngay d\u01b0\u1edbi vai.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: Gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n, kh\u00f4ng \u0111\u1ec3 h\u00f4ng r\u01a1i xu\u1ed1ng ho\u1eb7c n\u00e2ng l\u00ean qu\u00e1 cao.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 3: Si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng v\u00e0 gi\u1eef t\u01b0 th\u1ebf n\u00e0y t\u1eeb 20 gi\u00e2y \u0111\u1ebfn v\u00e0i ph\u00fat, t\u00f9y theo kh\u1ea3 n\u0103ng.<\/span><\/strong><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">&gt;&gt;&gt; Tham kh\u1ea3o:\u00a0<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/mH5Sfb_KTGg?si=9ShJhGSnv8p5VxrO\" width=\"560\" height=\"314\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u1ee3i \u00edch:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u1ed5 tay, ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 \u1edf c\u1ed5 tay.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1ed1t ch\u00e1y calo hi\u1ec7u qu\u1ea3 v\u00e0 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1 b\u1ee5ng.<\/span><\/strong><\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 12pt; margin-bottom: 2pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Side Plank<\/span><\/strong><\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Side Plank l\u00e0 m\u1ed9t b\u00e0i t\u1eadp l\u00fd t\u01b0\u1edfng \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 li\u00ean s\u01b0\u1eddn (obliques) v\u00e0 c\u1ea3i thi\u1ec7n s\u1ef1 c\u00e2n b\u1eb1ng to\u00e0n th\u00e2n. \u0110\u00e2y c\u0169ng l\u00e0 l\u1ef1a ch\u1ecdn ho\u00e0n h\u1ea3o cho nh\u1eefng ai mu\u1ed1n s\u1edf h\u1eefu v\u00f2ng eo thon g\u1ecdn.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/plank-co-giam-mo-bung-khong-huong-dan-cach-tap-plank-dung-chuan-4684_477.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn t\u1eadp Side Plank\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn t\u1eadp Side Plank<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: N\u1eb1m nghi\u00eang, ch\u1ed1ng m\u1ed9t khu\u1ef7u tay xu\u1ed1ng s\u00e0n, khu\u1ef7u tay n\u1eb1m ngay d\u01b0\u1edbi vai.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: Du\u1ed7i th\u1eb3ng ch\u00e2n, n\u00e2ng h\u00f4ng l\u00ean \u0111\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn ch\u00e2n.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 3: Si\u1ebft c\u01a1 b\u1ee5ng, gi\u1eef t\u01b0 th\u1ebf trong 20\u201360 gi\u00e2y, sau \u0111\u00f3 \u0111\u1ed5i b\u00ean.<\/span><\/strong><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">&gt;&gt;&gt; Tham kh\u1ea3o:\u00a0<\/span><\/strong><\/p>\n<p dir=\"ltr\"><strong style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><iframe loading=\"lazy\" style=\"display: table; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/N_s9em1xTqU?si=pO4s2WaibmEAs4KW\" width=\"560\" height=\"314\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u1ee3i \u00edch:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u0103ng c\u01b0\u1eddng c\u01a1 li\u00ean s\u01b0\u1eddn v\u00e0 c\u1ea3i thi\u1ec7n \u0111\u1ed9 s\u0103n ch\u1eafc c\u1ee7a v\u00f9ng eo.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n th\u0103ng b\u1eb1ng v\u00e0 \u1ed5n \u0111\u1ecbnh c\u01a1 th\u1ec3.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng c\u1ed9t s\u1ed1ng b\u1eb1ng c\u00e1ch c\u1ee7ng c\u1ed1 nh\u00f3m c\u01a1 trung t\u00e2m.<\/span><\/strong><\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 12pt; margin-bottom: 2pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Reverse Plank<\/span><\/strong><\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Reverse Plank l\u00e0 b\u00e0i t\u1eadp \u0111\u1ed1i l\u1eadp v\u1edbi plank truy\u1ec1n th\u1ed1ng, t\u1eadp trung v\u00e0o c\u00e1c nh\u00f3m c\u01a1 ph\u00eda sau c\u01a1 th\u1ec3 nh\u01b0 c\u01a1 l\u01b0ng, c\u01a1 m\u00f4ng v\u00e0 g\u00e2n kheo (hamstrings). \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp l\u00fd t\u01b0\u1edfng \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh ph\u1ea7n th\u00e2n d\u01b0\u1edbi v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/plank-co-giam-mo-bung-khong-huong-dan-cach-tap-plank-dung-chuan-4684_634.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn t\u1eadp Reserve Plank\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn t\u1eadp Reserve Plank<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 1: Ng\u1ed3i tr\u00ean s\u00e0n, \u0111\u1eb7t hai b\u00e0n tay ra ph\u00eda sau, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng v\u1ec1 ph\u00eda h\u00f4ng.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 2: Du\u1ed7i th\u1eb3ng ch\u00e2n, n\u00e2ng h\u00f4ng v\u00e0 c\u01a1 th\u1ec3 l\u00ean sao cho vai, h\u00f4ng v\u00e0 g\u00f3t ch\u00e2n th\u1eb3ng h\u00e0ng.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u01b0\u1edbc 3: Gi\u1eef t\u01b0 th\u1ebf trong 20\u201340 gi\u00e2y, si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng v\u00e0 c\u01a1 l\u01b0ng d\u01b0\u1edbi.<\/span><\/strong><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">&gt;&gt;&gt; Tham kh\u1ea3o:\u00a0<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/gxz8EKgOLXs?si=7_XGvhLbOEPtIkzp\" width=\"560\" height=\"314\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u1ee3i \u00edch:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 m\u00f4ng, l\u01b0ng v\u00e0 g\u00e2n kheo.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Gi\u00fap k\u00e9o d\u00e0i c\u01a1 th\u1ec3 v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">K\u00edch ho\u1ea1t c\u00e1c nh\u00f3m c\u01a1 \u00edt \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong c\u00e1c b\u00e0i t\u1eadp th\u00f4ng th\u01b0\u1eddng.<\/span><\/strong><\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 12pt; margin-bottom: 2pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Walking Plank<\/span><\/strong><\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Walking Plank l\u00e0 m\u1ed9t b\u00e0i t\u1eadp k\u1ebft h\u1ee3p gi\u1eefa s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 linh ho\u1ea1t, y\u00eau c\u1ea7u b\u1ea1n ph\u1ea3i di chuy\u1ec3n tay v\u00e0 ch\u00e2n trong khi duy tr\u00ec t\u01b0 th\u1ebf plank c\u01a1 b\u1ea3n. B\u00e0i t\u1eadp n\u00e0y kh\u00f4ng ch\u1ec9 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 c\u1ed1t l\u00f5i m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p gi\u1eefa c\u00e1c nh\u00f3m c\u01a1.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/plank-co-giam-mo-bung-khong-huong-dan-cach-tap-plank-dung-chuan-4684_176.jpg\" alt=\"H\u01b0\u1edbng d\u1eabn t\u1eadp Walking Plank\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn t\u1eadp Walking Plank<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul style=\"margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;\">\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank c\u01a1 b\u1ea3n, hai tay v\u00e0 hai ch\u00e2n th\u1eb3ng.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Di chuy\u1ec3n tay v\u00e0 ch\u00e2n sang m\u1ed9t b\u00ean, gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng v\u00e0 \u1ed5n \u0111\u1ecbnh.<\/span><\/strong><\/p>\n<\/li>\n<li dir=\"ltr\" style=\"list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c theo c\u1ea3 hai h\u01b0\u1edbng trong 20\u201340 gi\u00e2y.<\/span><\/strong><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">&gt;&gt;&gt; Tham kh\u1ea3o:\u00a0<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/qcHTPmWD4lY?si=atqroK-Ozmh-ZLPW\" width=\"560\" height=\"314\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u1ee3i \u00edch:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">K\u1ebft h\u1ee3p s\u1ee9c m\u1ea1nh c\u01a1 trung t\u00e2m v\u00e0 s\u1ef1 linh ho\u1ea1t to\u00e0n th\u00e2n.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u0103ng kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p gi\u1eefa c\u00e1c nh\u00f3m c\u01a1.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u1ed7 tr\u1ee3 \u0111\u1ed1t ch\u00e1y calo nhi\u1ec1u h\u01a1n nh\u1edd s\u1ef1 v\u1eadn \u0111\u1ed9ng li\u00ean t\u1ee5c.<\/span><\/strong><\/li>\n<\/ul>\n<div data-page-id=\"OpQ6dgfokoXttBxgHqOlpEk2gef\" data-lark-html-role=\"root\" data-docx-has-block-data=\"false\">\n<div class=\"ace-line ace-line old-record-id-KPkKdm5pmozPz4xOdVAlSz6fgjt\">\n<p dir=\"ltr\">{{{infobox}}} Kh\u00e1m ph\u00e1 ngay <a href=\"https:\/\/www.coolmate.me\/collection\/yoga-pilates?itm_source=homepage&amp;itm_medium=homepage_banner_section1&amp;itm_campaign=\/image\/March2025\/image.jpg&amp;itm_content=\/image\/March2025\/image.jpg\" target=\"_blank\" rel=\"noopener\">BST Qu\u1ea7n \u00e1o Yoga &amp; Pilates<\/a> m\u1edbi ra m\u1eaft c\u1ee7a Coolmate:\u00a0 {{{\/infobox}}}<\/p>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67cebfe291f92744585d18bb,67c6d8942e051c1c9d68405d,67c681fc296d134c0f4070ec {{{\/productpreview_grid}}}<\/p>\n<\/div>\n<\/div>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">3. L\u1ecbch t\u1eadp Plank trong tu\u1ea7n<\/span><\/strong><\/h3>\n<h4 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 12pt; margin-bottom: 2pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">* L\u1ecbch t\u1eadp cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/span><\/strong><\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">N\u1ebfu b\u1ea1n m\u1edbi l\u00e0m quen v\u1edbi plank, h\u00e3y b\u1eaft \u0111\u1ea7u nh\u1eb9 nh\u00e0ng \u0111\u1ec3 c\u01a1 th\u1ec3 th\u00edch nghi d\u1ea7n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n. \u0110i\u1ec1u n\u00e0y gi\u00fap tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng v\u00e0 x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng c\u01a1 b\u1eafp t\u1ed1t h\u01a1n.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea7n su\u1ea5t:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> 3-4 bu\u1ed5i\/tu\u1ea7n, xen k\u1ebd ng\u00e0y ngh\u1ec9 \u0111\u1ec3 c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1eddi gian:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> M\u1ed7i bu\u1ed5i k\u00e9o d\u00e0i kho\u1ea3ng 10-15 ph\u00fat.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u1ecbch t\u1eadp g\u1ee3i \u00fd:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ng\u00e0y 1:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> T\u1eadp plank c\u01a1 b\u1ea3n (Basic Plank), 20-30 gi\u00e2y m\u1ed7i hi\u1ec7p, 2-3 hi\u1ec7p. Ngh\u1ec9 gi\u1eefa c\u00e1c hi\u1ec7p 30-45 gi\u00e2y.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ng\u00e0y 2:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> Ngh\u1ec9 ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp nh\u1eb9 nh\u01b0 gi\u00e3n c\u01a1.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ng\u00e0y 3:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp plank c\u01a1 b\u1ea3n, t\u0103ng th\u1eddi gian m\u1ed7i hi\u1ec7p th\u00eam 5 gi\u00e2y n\u1ebfu c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ng\u00e0y 4:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> Ngh\u1ec9.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ng\u00e0y 5:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> K\u1ebft h\u1ee3p plank c\u01a1 b\u1ea3n v\u1edbi Side Plank (m\u1ed7i b\u00ean 15-20 gi\u00e2y), 2 hi\u1ec7p.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ng\u00e0y 6-7:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> Ngh\u1ec9 ng\u01a1i v\u00e0 t\u1eadp th\u00f3i quen th\u01b0 gi\u00e3n c\u01a1 th\u1ec3.<\/span><\/strong><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">M\u1ee5c ti\u00eau:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> C\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng v\u00e0 kh\u1ea3 n\u0103ng gi\u1eef t\u01b0 th\u1ebf trong th\u1eddi gian d\u00e0i.<\/span><\/strong><\/p>\n<h4 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 12pt; margin-bottom: 2pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">*L\u1ecbch t\u1eadp cho ng\u01b0\u1eddi \u0111\u00e3 t\u1eadp l\u00e2u n\u0103m<\/span><\/strong><\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">V\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0111\u00e3 quen v\u1edbi plank, l\u1ecbch t\u1eadp n\u00ean \u0111a d\u1ea1ng h\u01a1n, bao g\u1ed3m c\u00e1c bi\u1ebfn th\u1ec3 plank \u0111\u1ec3 t\u0103ng th\u1eed th\u00e1ch v\u00e0 k\u00edch th\u00edch nhi\u1ec1u nh\u00f3m c\u01a1 h\u01a1n.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea7n su\u1ea5t:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> 4-5 bu\u1ed5i\/tu\u1ea7n, k\u1ebft h\u1ee3p c\u00e1c b\u00e0i plank bi\u1ebfn th\u1ec3.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1eddi gian:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> M\u1ed7i bu\u1ed5i k\u00e9o d\u00e0i kho\u1ea3ng 20-30 ph\u00fat.<\/span><\/strong><\/p>\n<p dir=\"ltr\"><strong>L\u1ecbch t\u1eadp g\u1ee3i \u00fd:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Ng\u00e0y 1:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"2\">\n<p dir=\"ltr\" role=\"presentation\">Forearm Plank: 45 gi\u00e2y x 3 hi\u1ec7p.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"2\">\n<p dir=\"ltr\" role=\"presentation\">Reverse Plank: 30-40 gi\u00e2y x 2 hi\u1ec7p.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"2\">\n<p dir=\"ltr\" role=\"presentation\">Ngh\u1ec9 gi\u1eefa c\u00e1c hi\u1ec7p 30 gi\u00e2y.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Ng\u00e0y 2:<\/strong> Ngh\u1ec9 ho\u1eb7c t\u1eadp nh\u1eb9 c\u00e1c b\u00e0i cardio nh\u01b0 ch\u1ea1y b\u1ed9 ch\u1eadm.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Ng\u00e0y 3:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"2\">\n<p dir=\"ltr\" role=\"presentation\">Side Plank (m\u1ed7i b\u00ean): 30 gi\u00e2y x 3 hi\u1ec7p.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"2\">\n<p dir=\"ltr\" role=\"presentation\">Walking Plank: 20-30 gi\u00e2y x 3 hi\u1ec7p.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"2\">\n<p dir=\"ltr\" role=\"presentation\">Ngh\u1ec9 gi\u1eefa c\u00e1c b\u00e0i t\u1eadp 30-45 gi\u00e2y.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Ng\u00e0y 4:<\/strong> Ngh\u1ec9 ho\u1eb7c th\u1ef1c hi\u1ec7n yoga \u0111\u1ec3 gi\u00e3n c\u01a1.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Ng\u00e0y 5:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"2\">\n<p dir=\"ltr\" role=\"presentation\">Forearm Plank: 60 gi\u00e2y x 4 hi\u1ec7p.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"2\">\n<p dir=\"ltr\" role=\"presentation\">Reverse Plank: 40-50 gi\u00e2y x 3 hi\u1ec7p.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"2\">\n<p dir=\"ltr\" role=\"presentation\">Side Plank (m\u1ed7i b\u00ean): 30 gi\u00e2y x 3 hi\u1ec7p.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Ng\u00e0y 6:<\/strong> Ngh\u1ec9 ho\u1eb7c t\u1eadp cardio nh\u1eb9.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Ng\u00e0y 7:<\/strong> K\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp plank y\u00eau th\u00edch, t\u0103ng c\u01b0\u1eddng th\u1eddi gian gi\u1eef t\u01b0 th\u1ebf n\u1ebfu mu\u1ed1n th\u1eed th\u00e1ch b\u1ea3n th\u00e2n.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\">M\u1ee5c ti\u00eau: X\u00e2y d\u1ef1ng c\u01a1 c\u1ed1t l\u00f5i m\u1ea1nh m\u1ebd, t\u0103ng s\u1ee9c b\u1ec1n v\u00e0 kh\u1ea3 n\u0103ng ch\u1ecbu l\u1ef1c trong th\u1eddi gian d\u00e0i.<\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 18pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Nh\u1eefng L\u01b0u \u00dd Quan Tr\u1ecdng Khi T\u1eadp Plank<\/span><\/strong><\/h2>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">1. Tr\u00e1nh c\u00e1c t\u01b0 th\u1ebf sai<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Kh\u00f4ng \u0111\u1ec3 l\u01b0ng cong ho\u1eb7c h\u00f4ng qu\u00e1 cao, \u0111i\u1ec1u n\u00e0y l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3 b\u00e0i t\u1eadp v\u00e0 c\u00f3 th\u1ec3 g\u00e2y ch\u1ea5n th\u01b0\u01a1ng l\u01b0ng.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/plank-co-giam-mo-bung-khong-huong-dan-cach-tap-plank-dung-chuan-4684_416.jpg\" alt=\"Tuy\u1ec7t \u0111\u1ed1i n\u00ean tr\u00e1nh c\u00e1c t\u01b0 th\u1ebf sai khi t\u1eadp plank\" width=\"800\" height=\"600\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Tuy\u1ec7t \u0111\u1ed1i n\u00ean tr\u00e1nh c\u00e1c t\u01b0 th\u1ebf sai khi t\u1eadp plank<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">2. Ch\u1ed1ng ch\u1ec9 \u0111\u1ecbnh<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Nh\u1eefng ng\u01b0\u1eddi g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 c\u1ed9t s\u1ed1ng ho\u1eb7c \u0111au l\u01b0ng m\u00e3n t\u00ednh n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi t\u1eadp.<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 14pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">3. L\u1eafng nghe c\u01a1 th\u1ec3<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">N\u1ebfu c\u1ea3m th\u1ea5y \u0111au nh\u1ee9c b\u1ea5t th\u01b0\u1eddng, h\u00e3y d\u1eebng t\u1eadp ngay v\u00e0 ki\u1ec3m tra l\u1ea1i k\u1ef9 thu\u1eadt.<\/span><\/strong><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 18pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">K\u1ebft Lu\u1eadn<\/span><\/strong><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-379a7af1-7fff-79cf-d828-9a291178e588\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Plank l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n, hi\u1ec7u qu\u1ea3 trong vi\u1ec7c c\u1ea3i thi\u1ec7n c\u01a1 b\u1ee5ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh t\u1ed5ng th\u1ec3. Tuy nhi\u00ean, \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3, b\u1ea1n c\u1ea7n k\u1ebft h\u1ee3p Plank v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 c\u00e1c b\u00e0i t\u1eadp cardio. H\u00e3y b\u1eaft \u0111\u1ea7u luy\u1ec7n t\u1eadp ngay h\u00f4m nay \u0111\u1ec3 s\u1edbm s\u1edf h\u1eefu v\u00f3c d\u00e1ng thon g\u1ecdn v\u00e0 kh\u1ecfe m\u1ea1nh! \u0110\u1eebng qu\u00ean theo d\u00f5i blog \u0111\u1ec3 c\u1eadp nh\u1eadt th\u00eam nh\u1eefng b\u00e0i vi\u1ebft h\u1eefu \u00edch kh\u00e1c.<\/span><\/strong><\/p>\n<p dir=\"ltr\">{{{infobox}}}<\/p>\n<p dir=\"ltr\">&gt;&gt;&gt;Xem th\u00eam<\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/www.coolmate.me\/blog\/plank-la-gi-1370\">Plank l\u00e0 g\u00ec? 7+ L\u1ee3i \u00edch khi b\u1ea1n plank \u0111\u00fang c\u00e1ch<\/a><\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/www.coolmate.me\/blog\/cach-giam-mo-toan-than-cho-nu-hieu-qua-trong-1-tuan-4616\">C\u00e1ch gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n cho n\u1eef hi\u1ec7u qu\u1ea3 trong 1 tu\u1ea7n<\/a><\/p>\n<p dir=\"ltr\">{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n \u0111ang t\u00ecm c\u00e1ch gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 v\u00e0 t\u1ef1 h\u1ecfi li\u1ec7u b\u00e0i t\u1eadp Plank c\u00f3 gi\u00fap \u00edch? \u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp ph\u1ed5 bi\u1ebfn v\u00e0 \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi y\u00eau th\u00edch nh\u1edd t\u00ednh \u0111\u01a1n gi\u1ea3n, kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5 v\u00e0 hi\u1ec7u qu\u1ea3 v\u01b0\u1ee3t tr\u1ed9i. Tuy nhi\u00ean, Plank c\u00f3 th\u1ef1c s\u1ef1 gi\u1ea3m m\u1ee1&#8230;<\/p>\n","protected":false},"author":86,"featured_media":16819,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[39,42,41],"tags":[],"class_list":["post-3741","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gym","category-suc-khoe","category-tips-the-hinh"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3741","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/users\/86"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=3741"}],"version-history":[{"count":4,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3741\/revisions"}],"predecessor-version":[{"id":36710,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3741\/revisions\/36710"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/16819"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=3741"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=3741"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=3741"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}