{"id":3826,"date":"2024-12-13T18:07:03","date_gmt":"2024-12-13T11:07:03","guid":{"rendered":"https:\/\/blog.coolmate.me\/giam-mo-bung-tren-cho-nu-4772-3826"},"modified":"2026-01-07T16:06:41","modified_gmt":"2026-01-07T09:06:41","slug":"giam-mo-bung-tren-cho-nu-4772","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/giam-mo-bung-tren-cho-nu-4772","title":{"rendered":"12 b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef v\u00f2ng 2 con ki\u1ebfn"},"content":{"rendered":"<p dir=\"ltr\" style=\"text-align: justify;\">Gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef sao cho hi\u1ec7u qu\u1ea3, d\u1ec5 d\u00e0ng th\u1ef1c hi\u1ec7n ngay t\u1ea1i nh\u00e0 v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi m\u1ecdi m\u1ee9c \u0111\u1ed9 t\u1eadp luy\u1ec7n, lu\u00f4n l\u00e0 m\u1ed1i quan t\u00e2m l\u1edbn \u0111\u1ed1i v\u1edbi ch\u1ecb em ph\u1ee5 n\u1eef. H\u00e3y c\u00f9ng Coolmate kh\u00e1m ph\u00e1 ngay b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y v\u00e0 b\u1eaft \u0111\u1ea7u c\u00e1c b\u00e0i t\u1eadp \u0111\u1ec3 nhanh ch\u00f3ng s\u1edf h\u1eefu v\u00f2ng eo thon g\u1ecdn, quy\u1ebfn r\u0169 khi\u1ebfn bao ng\u01b0\u1eddi ph\u1ea3i ao \u01b0\u1edbc nh\u00e9!<\/p>\n<h2 style=\"text-align: justify;\">1. Corkscrew\u00a0 &#8211; U\u1ed1n ng\u01b0\u1eddi<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">B\u00e0i t\u1eadp u\u1ed1n ng\u01b0\u1eddi s\u1ebd gi\u00fap c\u00e1c kh\u1ed1i c\u01a1 b\u1ee5ng ph\u00e1t tri\u1ec3n v\u00e0 l\u00e0m s\u0103n ch\u1eafc c\u01a1 li\u00ean s\u01b0\u1eddn. Khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c xoay ng\u01b0\u1eddi li\u00ean t\u1ee5c, b\u1ea1n kh\u00f4ng ch\u1ec9 \u0111\u1ed1t ch\u00e1y m\u1ee1 b\u1ee5ng m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t v\u00e0 th\u0103ng b\u1eb1ng c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/giam-mo-bung-tren-cho-nu-1.png\" alt=\"Corkscrew - b\u00e0i t\u1eadp tuy\u1ec7t v\u1eddi cho vi\u1ec7c gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng.\" width=\"1200\" height=\"900\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Corkscrew &#8211; b\u00e0i t\u1eadp tuy\u1ec7t v\u1eddi cho vi\u1ec7c gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}}C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\">B\u01b0\u1edbc 1: N\u1eb1m ng\u1eeda, hai tay song song ng\u01b0\u1eddi, n\u00e2ng ch\u00e2n l\u00ean cao, gi\u1eef th\u1eb3ng.<\/li>\n<li dir=\"ltr\">B\u01b0\u1edbc 2: Xoay ch\u00e2n sang tr\u00e1i r\u1ed3i ph\u1ea3i theo h\u00ecnh v\u00f2ng tr\u00f2n gi\u1ed1ng nh\u01b0 b\u1ea1n \u0111ang v\u1eb7n xo\u1eafn ng\u01b0\u1eddi.{{{\/infobox}}}<\/li>\n<\/ul>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">2. Straight Leg Crunch &#8211; G\u1eadp ch\u00e2n th\u1eb3ng<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Straight Leg Crunch t\u1eadp trung v\u00e0o c\u01a1 b\u1ee5ng b\u1ee5ng tr\u00ean v\u00e0 d\u01b0\u1edbi, gi\u00fap b\u1ea1n l\u00e0m s\u0103n ch\u1eafc v\u00f9ng b\u1ee5ng hi\u1ec7u qu\u1ea3. \u0110\u1ed9ng t\u00e1c n\u00e0y c\u0169ng gi\u00fap c\u00e1c b\u1ea1n n\u1eef t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/giam-mo-bung-tren-cho-nu-2.png\" alt=\"Th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n g\u1eadp ch\u00e2n th\u1eb3ng s\u1ebd gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng\" width=\"1200\" height=\"900\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n g\u1eadp ch\u00e2n th\u1eb3ng s\u1ebd gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}}\u00a0C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\">B\u01b0\u1edbc 1: N\u1eb1m ng\u1eeda, hai ch\u00e2n th\u1eb3ng v\u00e0 n\u00e2ng l\u00ean m\u1ed9t g\u00f3c 90 \u0111\u1ed9.<\/li>\n<li dir=\"ltr\">B\u01b0\u1edbc 2: Tay \u0111\u1eb7t sau \u0111\u1ea7u ho\u1eb7c tr\u01b0\u1edbc ng\u1ef1c, g\u1eadp b\u1ee5ng v\u00e0 \u0111\u01b0a vai g\u1ea7n \u0111\u1ea7u g\u1ed1i. Sau \u0111\u00f3 h\u1ea1 xu\u1ed1ng v\u00e0 l\u1eb7p l\u1ea1i.{{{\/infobox}}}<\/li>\n<\/ul>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">3. Bicycle Crunch &#8211; G\u1eadp b\u1ee5ng \u0111\u1ea1p xe<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn l\u00e0 m\u1ed9t b\u00e0i t\u1eadp to\u00e0n di\u1ec7n gi\u00fap t\u00e1c \u0111\u1ed9ng v\u00e0o c\u1ea3 c\u01a1 b\u1ee5ng d\u01b0\u1edbi, b\u1ee5ng tr\u00ean v\u00e0 c\u01a1 li\u00ean s\u01b0\u1eddn, Bicycle Crunch s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ed1t ch\u00e1y m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 v\u00e0 c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t c\u1ee7a \u0111\u00f4i ch\u00e2n.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\">\u00a0<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/giam-mo-bung-tren-cho-nu-3.png\" alt=\"\u0110\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef c\u00f3 th\u1ec3 th\u01b0\u1eddng xuy\u00ean t\u1eadp Bicycle Crunch\" width=\"1200\" height=\"900\" \/><br \/>\n<em>\u0110\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef c\u00f3 th\u1ec3 th\u01b0\u1eddng xuy\u00ean t\u1eadp Bicycle Crunch<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}}C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\">B\u01b0\u1edbc 1: N\u1eb1m ng\u1eeda, hai ch\u00e2n n\u00e2ng l\u00ean m\u1ed9t g\u00f3c 45 \u0111\u1ed9.<\/li>\n<li dir=\"ltr\">B\u01b0\u1edbc 2: \u0110\u01b0a tay ph\u1ea3i ra sau \u0111\u1ea7u, xoay ng\u01b0\u1eddi \u0111\u1ec3 \u0111\u01b0a khu\u1ef7u tay ph\u1ea3i ch\u1ea1m \u0111\u1ea7u g\u1ed1i tr\u00e1i, sau \u0111\u00f3 xoay ng\u01b0\u1ee3c l\u1ea1i v\u00e0 thay \u0111\u1ed5i ch\u00e2n nh\u01b0 th\u1ec3 \u0111ang \u0111\u1ea1p xe.{{{\/infobox}}}<\/li>\n<\/ul>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">4. Russian Twist &#8211; V\u1eb7n b\u1ee5ng ki\u1ec3u Nga<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">B\u00e0i t\u1eadp Russian Twist hi\u1ec7u qu\u1ea3 trong vi\u1ec7c ph\u00e1t tri\u1ec3n c\u01a1 b\u1ee5ng ch\u00e9o v\u00e0 c\u01a1 li\u00ean s\u01b0\u1eddn, l\u00e0m s\u0103n ch\u1eafc v\u00f9ng b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n th\u0103ng b\u1eb1ng. \u0110\u1ed9ng t\u00e1c xoay ng\u01b0\u1eddi trong b\u00e0i t\u1eadp n\u00e0y c\u0169ng gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 v\u00f9ng eo.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/giam-mo-bung-tren-cho-nu-4.png\" alt=\"Th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n V\u1eb7n b\u1ee5ng ki\u1ec3u Nga s\u1ebd gi\u00fap v\u00f3c d\u00e1ng thon g\u1ecdn v\u00e0 b\u1ee5ng s\u0103n ch\u1eafc\" width=\"1200\" height=\"900\" \/><br \/>\nTh\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n V\u1eb7n b\u1ee5ng ki\u1ec3u Nga s\u1ebd gi\u00fap v\u00f3c d\u00e1ng thon g\u1ecdn v\u00e0 b\u1ee5ng s\u0103n ch\u1eafc<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}}C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\">B\u01b0\u1edbc 1: Ng\u1ed3i th\u1eb3ng, ch\u00e2n co, g\u00f3t ch\u00e2n ch\u1ea1m \u0111\u1ea5t.<\/li>\n<li dir=\"ltr\">B\u01b0\u1edbc 2: \u0110\u1ec3 tay tr\u01b0\u1edbc ng\u1ef1c ho\u1eb7c c\u1ea7m t\u1ea1, xoay ng\u01b0\u1eddi sang tr\u00e1i v\u00e0 ph\u1ea3i, g\u1ed3ng c\u01a1 b\u1ee5ng su\u1ed1t b\u00e0i t\u1eadp \u0111\u1ec3 \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t.{{{\/infobox}}}<\/li>\n<\/ul>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">5. Oblique &#8211; T\u1eadp c\u01a1 li\u00ean s\u01b0\u1eddn<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u01b0\u1eddng xuy\u00ean t\u1eadp c\u01a1 li\u00ean s\u01b0\u1eddn s\u1ebd gi\u00fap c\u00e1c ch\u1ecb em c\u00f3 v\u00f2ng eo s\u0103n ch\u1eafc v\u00e0 \u0111\u1ecbnh h\u00ecnh v\u00f9ng eo. \u0110\u1ed9ng t\u00e1c n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed9 d\u1ebbo dai cho c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef r\u1ea5t hi\u1ec7u qu\u1ea3.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/giam-mo-bung-tren-cho-nu-5.png\" alt=\"Oblique - G\u1ee3i \u00fd gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef v\u00e0 t\u1ea1o v\u00f3c d\u00e1ng thon g\u1ecdn\" width=\"1200\" height=\"900\" \/><br \/>\n<em>Oblique &#8211; G\u1ee3i \u00fd gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef v\u00e0 t\u1ea1o v\u00f3c d\u00e1ng thon g\u1ecdn<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}}C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\">B\u01b0\u1edbc 1: N\u1eb1m th\u1eb3ng, ch\u1ed1ng ch\u00e2n l\u00ean r\u1ed9ng b\u1eb1ng vai.<\/li>\n<li dir=\"ltr\">B\u01b0\u1edbc 2: Du\u1ed7i hai tay, nh\u1ea5c ng\u01b0\u1eddi, n\u00e2ng vai v\u00e0 nghi\u00eang sang 2 b\u00ean \u0111\u1ec3 tay ch\u1ea1m v\u00e0o g\u00f3t ch\u00e2n. Gi\u1eef b\u1ee5ng h\u00f3p khi t\u1eadp \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o l\u1ef1c \u0111\u01b0\u1ee3c t\u1eadp trung v\u00e0o ph\u1ea7n tr\u1ecdng t\u00e2m.{{{\/infobox}}}<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">{{{infobox}}} Kh\u00e1m ph\u00e1 ngay <a href=\"https:\/\/www.coolmate.me\/collection\/the-thao-chung-nu\" target=\"_blank\" rel=\"noopener\">qu\u1ea7n \u00e1o th\u1ec3 thao n\u1eef<\/a> m\u1edbi \u0111\u01b0\u1ee3c ra m\u1eaft c\u1ee7a Coolmate {{{\/infobox}}}<\/p>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67cebd216a2d431d8e0e028f,67c54be89728901543405105 {{{\/productpreview_grid}}}<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">6. Twist Crunches &#8211; G\u1eadp b\u1ee5ng c\u01a1 ch\u00e9o<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Twist Crunches n\u1ebfu t\u1eadp \u0111\u00fang c\u00e1ch s\u1ebd t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd v\u00e0o c\u01a1 b\u1ee5ng ch\u00e9o v\u00e0 c\u01a1 b\u1ee5ng tr\u00ean, gi\u00fap t\u1ea1o v\u00f2ng eo thon g\u1ecdn. \u0110\u1ed9ng t\u00e1c xoay ng\u01b0\u1eddi khi g\u1eadp b\u1ee5ng gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba \u1edf v\u00f9ng b\u1ee5ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 b\u1ee5ng.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/giam-mo-bung-tren-cho-nu-6.png\" alt=\"G\u1eadp b\u1ee5ng c\u01a1 ch\u00e9o c\u0169ng l\u00e0 b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef r\u1ea5t hi\u1ec7u qu\u1ea3\" width=\"1200\" height=\"900\" \/><br \/>\n<em>G\u1eadp b\u1ee5ng c\u01a1 ch\u00e9o c\u0169ng l\u00e0 b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef r\u1ea5t hi\u1ec7u qu\u1ea3<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}}C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\">B\u01b0\u1edbc 1: N\u1eb1m ng\u1eeda, ch\u00e2n co l\u1ea1i, hai tay \u0111\u1ec3 sau \u0111\u1ea7u.<\/li>\n<li dir=\"ltr\">B\u01b0\u1edbc 2: G\u1eadp b\u1ee5ng, xoay th\u00e2n ng\u01b0\u1eddi \u0111\u1ec3 khu\u1ef7u tay tr\u00e1i ch\u1ea1m \u0111\u1ea7u g\u1ed1i ph\u1ea3i, r\u1ed3i \u0111\u1ed5i b\u00ean. {{{\/infobox}}}<\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\">7. Side Crunch &#8211; G\u1eadp b\u1ee5ng nghi\u00eang<\/h2>\n<p style=\"text-align: justify;\">B\u00e0i t\u1eadp Side Crunch t\u00e1c \u0111\u1ed9ng ch\u00ednh v\u00e0o c\u01a1 b\u1ee5ng ch\u00e9o v\u00e0 c\u01a1 li\u00ean s\u01b0\u1eddn c\u1ee7a ng\u01b0\u1eddi t\u1eadp. \u0110\u1ed9ng t\u00e1c g\u1eadp b\u1ee5ng nghi\u00eang kh\u00f4ng nh\u1eefng gi\u00fap c\u01a1 th\u1ec3 linh ho\u1ea1t h\u01a1n m\u00e0 c\u00f2n gi\u1ea3m m\u1ee1 th\u1eeba \u1edf hai b\u00ean h\u00f4ng.<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/giam-mo-bung-tren-cho-nu-7.png\" alt=\"Th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n Side Crunch gi\u00fap v\u00f2ng eo thon g\u1ecdn v\u00e0 c\u01a1 b\u1ee5ng kh\u1ecfe m\u1ea1nh\" width=\"1200\" height=\"900\" \/><br \/>\n<em>Th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n Side Crunch gi\u00fap v\u00f2ng eo thon g\u1ecdn v\u00e0 c\u01a1 b\u1ee5ng kh\u1ecfe m\u1ea1nh<\/em><\/p>\n<p style=\"text-align: justify;\">{{{infobox}}}C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/p>\n<ul style=\"text-align: justify;\">\n<li>B\u01b0\u1edbc 1: N\u1eb1m nghi\u00eang v\u1ec1 m\u1ed9t b\u00ean, hai tay \u00f4m \u0111\u1ea7u, ch\u00e2n co l\u1ea1i.<\/li>\n<li>B\u01b0\u1edbc 2: S\u1eed d\u1ee5ng c\u01a1 b\u1ee5ng n\u00e2ng ph\u1ea7n tr\u00ean c\u01a1 th\u1ec3 l\u00ean, \u0111\u1ed3ng th\u1eddi \u0111\u01b0a vai ph\u1ea3i sang b\u00ean tr\u00e1i v\u00e0 gi\u1eef ph\u1ea7n vai c\u00f2n l\u1ea1i tr\u00ean m\u1eb7t s\u00e0n. L\u1eb7p l\u1ea1i \u1edf c\u1ea3 hai b\u00ean.{{{\/infobox}}}<\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\">8. Reverse Crunches &#8211; G\u1eadp b\u1ee5ng ng\u01b0\u1ee3c<\/h2>\n<p style=\"text-align: justify;\">\u0110\u1ec3 c\u00f3 m\u1ed9t v\u00f2ng b\u1ee5ng s\u0103n ch\u1eafc, b\u1ea1n kh\u00f4ng n\u00ean b\u1ecf qua b\u00e0i t\u1eadp Reverse Crunches. B\u00e0i t\u1eadp n\u00e0y t\u1eadp trung v\u00e0o c\u01a1 b\u1ee5ng tr\u00ean, gi\u00fap l\u00e0m s\u0103n ch\u1eafc v\u00e0 gi\u1ea3m m\u1ee1 th\u1eeba \u1edf v\u00f9ng b\u1ee5ng tr\u00ean. Ngo\u00e0i ra n\u00f3 c\u0169ng gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 l\u00f5i v\u00e0 h\u1ed7 tr\u1ee3 t\u1ea1o v\u00f3c d\u00e1ng thon g\u1ecdn.<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/giam-mo-bung-tren-cho-nu-8.png\" alt=\"Reverse Crunches - B\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef kh\u00f4ng n\u00ean b\u1ecf l\u1ee1\" width=\"1200\" height=\"900\" \/><br \/>\n<em>Reverse Crunches &#8211; B\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef kh\u00f4ng n\u00ean b\u1ecf l\u1ee1<\/em><\/p>\n<p style=\"text-align: justify;\">{{{infobox}}}C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/p>\n<ul style=\"text-align: justify;\">\n<li>B\u01b0\u1edbc 1: N\u1eb1m ng\u1eeda, ch\u00e2n co l\u00ean 90 \u0111\u1ed9, tay \u0111\u1eb7t d\u1ecdc theo ng\u01b0\u1eddi.<\/li>\n<li>B\u01b0\u1edbc 2: D\u00f9ng c\u01a1 b\u1ee5ng tr\u00ean \u0111\u1ec3 n\u00e2ng h\u00f4ng l\u00ean kh\u1ecfi m\u1eb7t \u0111\u1ea5t, gi\u1eef v\u00e0i gi\u00e2y r\u1ed3i h\u1ea1 xu\u1ed1ng.{{{\/infobox}}}<\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\">9. Flutter Kick &#8211; N\u00e2ng ch\u00e2n<\/h2>\n<p style=\"text-align: justify;\">Th\u01b0\u1eddng xuy\u00ean t\u1eadp n\u00e2ng ch\u00e2n gi\u00fap t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng tr\u00ean v\u00e0 c\u01a1 h\u00f4ng, \u0111\u1ed3ng th\u1eddi \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba hi\u1ec7u qu\u1ea3. \u0110\u1ed9ng t\u00e1c n\u00e0y gi\u00fap c\u00e1c b\u1ea1n n\u1eef t\u0103ng s\u1ee9c m\u1ea1nh c\u1ee7a c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00f9ng b\u1ee5ng v\u00e0 ch\u00e2n.<\/p>\n<p style=\"text-align: center;\"><em><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/giam-mo-bung-tren-cho-nu-9.png\" alt=\"T\u1eadp Flutter Kick gi\u00fap v\u00f2ng b\u1ee5ng s\u0103n ch\u1eafc v\u00e0 \u0111\u00f4i ch\u00e2n thon g\u1ecdn\" width=\"1200\" height=\"900\" \/><br \/>\nT\u1eadp Flutter Kick gi\u00fap v\u00f2ng b\u1ee5ng s\u0103n ch\u1eafc v\u00e0 \u0111\u00f4i ch\u00e2n thon g\u1ecdn<\/em><\/p>\n<p style=\"text-align: justify;\">{{{infobox}}}C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/p>\n<ul style=\"text-align: justify;\">\n<li>B\u01b0\u1edbc 1: N\u1eb1m ng\u1eeda, hai tay \u0111\u1eb7t tho\u1ea3i m\u00e1i, song song v\u1edbi ng\u01b0\u1eddi.<\/li>\n<li>B\u01b0\u1edbc 2: N\u00e2ng ch\u00e2n l\u00ean cao, th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u1ea1p ch\u00e2n nh\u01b0 \u0111ang b\u01a1i. Gi\u1eef l\u01b0ng lu\u00f4n th\u1eb3ng, \u00e9p ch\u1eb7t v\u1edbi m\u1eb7t s\u00e0n.{{{\/infobox}}}<\/li>\n<\/ul>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67bc404ef6aab53dfe5e68f9,67c52db812e83a207752556e {{{\/productpreview_grid}}}<\/p>\n<h2 style=\"text-align: justify;\">10. Plank Hip Dip &#8211; Plank xoay h\u00f4ng<\/h2>\n<p style=\"text-align: justify;\">L\u1ef1a ch\u1ecdn t\u1eadp luy\u1ec7n Plank Hip Dip s\u1ebd gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 b\u1ee5ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 b\u1ee5ng ch\u00e9o v\u00e0 c\u01a1 l\u00f5i. \u0110\u1ed9ng t\u00e1c xoay h\u00f4ng li\u00ean t\u1ee5c c\u0169ng gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba \u1edf v\u00f9ng eo v\u00e0 t\u1ea1o cho ch\u1ecb em m\u1ed9t c\u01a1 th\u1ec3 s\u0103n ch\u1eafc.<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/giam-mo-bung-tren-cho-nu-10.png\" alt=\"Plank xoay h\u00f4ng - gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean v\u00e0 c\u1ea3i thi\u1ec7n th\u0103ng b\u1eb1ng\" width=\"1200\" height=\"900\" \/><br \/>\n<em>Plank xoay h\u00f4ng &#8211; gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean v\u00e0 c\u1ea3i thi\u1ec7n th\u0103ng b\u1eb1ng<\/em><\/p>\n<p style=\"text-align: justify;\">{{{infobox}}}C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/p>\n<ul style=\"text-align: justify;\">\n<li>B\u01b0\u1edbc 1: B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank, ng\u01b0\u1eddi th\u1eb3ng, b\u00e0n tay ch\u1ed1ng d\u01b0\u1edbi vai.<\/li>\n<li>B\u01b0\u1edbc 2: Xoay h\u00f4ng l\u1ea7n l\u01b0\u1ee3t sang tr\u00e1i v\u00e0 ph\u1ea3i.{{{\/infobox}}}<\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\">11. Side Plank Lift &#8211; Plank n\u00e2ng h\u00f4ng<\/h2>\n<p style=\"text-align: justify;\">Side Plank Lift l\u00e0 b\u00e0i t\u1eadp h\u1ed7 tr\u1ee3 t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng ch\u00e9o, c\u01a1 li\u00ean s\u01b0\u1eddn v\u00e0 c\u01a1 l\u00f5i, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a c\u01a1 th\u1ec3. \u0110\u1ed9ng t\u00e1c n\u00e2ng h\u00f4ng n\u00e0y c\u0169ng gi\u00fap l\u00e0m s\u0103n ch\u1eafc v\u00f9ng eo v\u00e0 th\u1eaft l\u01b0ng.<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/giam-mo-bung-tren-cho-nu-11.png\" alt=\"Plank n\u00e2ng h\u00f4ng - \u0111\u1ed9ng t\u00e1c gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef nhanh ch\u00f3ng\" width=\"1200\" height=\"900\" \/><br \/>\n<em>Plank n\u00e2ng h\u00f4ng &#8211; \u0111\u1ed9ng t\u00e1c gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef nhanh ch\u00f3ng<\/em><\/p>\n<p style=\"text-align: justify;\">{{{infobox}}}C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/p>\n<ul style=\"text-align: justify;\">\n<li>B\u01b0\u1edbc 1: N\u1eb1m nghi\u00eang m\u1ed9t b\u00ean, ch\u1ed1ng khu\u1ef7u tay, c\u1eb3ng tay th\u1eb3ng xu\u1ed1ng \u0111\u1ea5t g\u00f3c 90 \u0111\u1ed9. \u0110\u1ed3ng th\u1eddi x\u1ebfp ch\u1ed3ng ch\u00e2n l\u00ean nhau.<\/li>\n<li>B\u01b0\u1edbc 2: Gi\u1eef ph\u1ea7n trung t\u00e2m th\u1eb3ng, nh\u1ea5c m\u00f4ng v\u00e0 ph\u1ea7n h\u00f4ng l\u00ean kho\u1ea3ng 1 \u0111\u1ebfn 2 gi\u00e2y. H\u1ea1 xu\u1ed1ng t\u1eeb t\u1eeb v\u00e0 l\u1eadp l\u1ea1i v\u1edbi b\u00ean c\u00f2n l\u1ea1i.{{{\/infobox}}}<\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\">12. Mountain Climbers &#8211; Leo n\u00fai<\/h2>\n<p style=\"text-align: justify;\">Mountain Climbers l\u00e0 b\u00e0i t\u1eadp to\u00e0n th\u00e2n gi\u00fap \u0111\u1ed1t ch\u00e1y calo nhanh ch\u00f3ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng, c\u01a1 ch\u00e2n v\u00e0 vai. \u0110\u1ed9ng t\u00e1c m\u00f4 ph\u1ecfng leo n\u00fai n\u00e0y c\u0169ng gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n, \u0111\u1ed3ng th\u1eddi gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef r\u1ea5t t\u1ed1t.<\/p>\n<p style=\"text-align: center;\"><em><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/giam-mo-bung-tren-cho-nu-12.png\" alt=\"Luy\u1ec7n t\u1eadp Mountain Climbers s\u1ebd c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 v\u00e0 gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef\" width=\"1200\" height=\"900\" \/><br \/>\nLuy\u1ec7n t\u1eadp Mountain Climbers s\u1ebd c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 v\u00e0 gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef<\/em><\/p>\n<p style=\"text-align: justify;\">{{{infobox}}}C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/p>\n<ul style=\"text-align: justify;\">\n<li>B\u01b0\u1edbc 1: B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank, gi\u1eef cho l\u01b0ng th\u1eb3ng.<\/li>\n<li>B\u01b0\u1edbc 2: K\u00e9o t\u1eebng ch\u00e2n l\u00ean g\u1ea7n ng\u1ef1c theo chuy\u1ec3n \u0111\u1ed9ng nhanh, nh\u01b0 \u0111ang leo n\u00fai.{{{\/infobox}}}<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">C\u00e1c b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef v\u1eeba r\u1ed3i l\u00e0 nh\u1eefng g\u1ee3i \u00fd hi\u1ec7u qu\u1ea3 v\u00e0 d\u1ec5 th\u1ef1c hi\u1ec7n, gi\u00fap ch\u1ecb em c\u1ea3i thi\u1ec7n v\u00f2ng eo, \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe. N\u1ebfu th\u1ea5y b\u00e0i vi\u1ebft h\u1eefu \u00edch, h\u00e3y chia s\u1ebb b\u00e0i vi\u1ebft v\u1edbi b\u1ea1n b\u00e8 ho\u1eb7c gh\u00e9 th\u0103m <a href=\"http:\/\/coolmate.me\" rel=\"nofollow noopener\" target=\"_blank\">Coolmate.me<\/a> \u0111\u1ec3 kh\u00e1m ph\u00e1 th\u00eam c\u00e1c s\u1ea3n ph\u1ea9m v\u00e0 b\u00ed quy\u1ebft ch\u0103m s\u00f3c b\u1ea3n th\u00e2n!<\/p>\n<p style=\"text-align: justify;\">{{{infobox}}}<\/p>\n<p style=\"text-align: justify;\">&gt;&gt;&gt;Xem th\u00eam:<\/p>\n<ul style=\"text-align: justify;\">\n<li><a href=\"https:\/\/www.coolmate.me\/blog\/nen-tap-gym-bao-nhieu-phut-moi-ngay-de-hieu-qua-va-co-ket-qua-tot-nhat-4716\">Nh\u1eefng c\u00e1ch t\u1eadp gym n\u1eef hi\u1ec7u qu\u1ea3, d\u00e1ng \u0111\u1eb9p, chu\u1ea9n 3 v\u00f2ng<\/a><\/li>\n<li><a href=\"https:\/\/www.coolmate.me\/blog\/siet-can-la-gi-phan-biet-siet-can-va-siet-co-don-gian-4773\">Si\u1ebft c\u00e2n l\u00e0 g\u00ec? Ph\u00e2n bi\u1ec7t si\u1ebft c\u00e2n v\u00e0 si\u1ebft c\u01a1 \u0111\u01a1n gi\u1ea3n<\/a><\/li>\n<li><a href=\"https:\/\/www.coolmate.me\/blog\/nen-tap-gym-bao-nhieu-phut-moi-ngay-de-hieu-qua-va-co-ket-qua-tot-nhat-4716\">N\u00ean t\u1eadp gym bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 hi\u1ec7u qu\u1ea3 v\u00e0 c\u00f3 k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u00ean cho n\u1eef sao cho hi\u1ec7u qu\u1ea3, d\u1ec5 d\u00e0ng th\u1ef1c hi\u1ec7n ngay t\u1ea1i nh\u00e0 v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi m\u1ecdi m\u1ee9c \u0111\u1ed9 t\u1eadp luy\u1ec7n, lu\u00f4n l\u00e0 m\u1ed1i quan t\u00e2m l\u1edbn \u0111\u1ed1i v\u1edbi ch\u1ecb em ph\u1ee5 n\u1eef. H\u00e3y c\u00f9ng Coolmate kh\u00e1m ph\u00e1 ngay b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y v\u00e0 b\u1eaft \u0111\u1ea7u c\u00e1c b\u00e0i t\u1eadp \u0111\u1ec3&#8230;<\/p>\n","protected":false},"author":109,"featured_media":16971,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[51,39,41],"tags":[],"class_list":["post-3826","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-giam-can","category-gym","category-tips-the-hinh"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3826","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\/109"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=3826"}],"version-history":[{"count":4,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3826\/revisions"}],"predecessor-version":[{"id":39203,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3826\/revisions\/39203"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/16971"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=3826"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=3826"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=3826"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}