{"id":3864,"date":"2024-09-30T18:05:35","date_gmt":"2024-09-30T11:05:35","guid":{"rendered":"https:\/\/blog.coolmate.me\/bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua-4811-3864"},"modified":"2025-09-04T08:10:24","modified_gmt":"2025-09-04T01:10:24","slug":"bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua-4811","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua-4811","title":{"rendered":"20 b\u00e0i t\u1eadp gym gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi cho n\u1eef t\u1ea1i nh\u00e0 hi\u1ec7u qu\u1ea3"},"content":{"rendered":"<p><strong id=\"docs-internal-guid-6649e483-7fff-21a3-2ec9-22dbd5052686\" style=\"font-weight: normal;\"><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Vi\u1ec7c gi\u1eef v&oacute;c d&aacute;ng thon g\u1ecdn v&agrave; s\u1eafc ch\u1eafc l&agrave; mong mu\u1ed1n c\u1ee7a nhi\u1ec1u ch\u1ecb em ph\u1ee5 n\u1eef. \u0110\u1eb7c bi\u1ec7t, m\u1ee1 b\u1ee5ng d\u01b0\u1edbi th\u01b0\u1eddng l&agrave; khu v\u1ef1c kh&oacute; gi\u1ea3m nh\u1ea5t. Trong b&agrave;i vi\u1ebft n&agrave;y,<a href=\"https:\/\/www.coolmate.me\/\">Coolmate<\/a> s\u1ebd gi\u1edbi thi\u1ec7u cho n&agrave;ng 20 b&agrave;i t\u1eadp gym gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi cho n\u1eef hi\u1ec7u qu\u1ea3 t\u1ea1i nh&agrave; v&agrave; ph&ograve;ng gym gi&uacute;p b\u1ea1n nhanh ch&oacute;ng \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti&ecirc;u.<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">C&aacute;c b&agrave;i t\u1eadp b\u1ee5ng d\u01b0\u1edbi cho n\u1eef hi\u1ec7u qu\u1ea3<\/h2>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">Nh&oacute;m b&agrave;i t\u1eadp cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">D\u01b0\u1edbi \u0111&acirc;y l&agrave; nh&oacute;m b&agrave;i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi d&agrave;nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, d\u1ec5 th\u1ef1c hi\u1ec7n nh\u01b0ng mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao khi t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n:<\/p>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">G\u1eadp b\u1ee5ng c\u01a1 b\u1ea3n (Crunches)<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110&acirc;y l&agrave; b&agrave;i t\u1eadp t\u1eadp trung v&agrave;o c\u01a1 b\u1ee5ng tr&ecirc;n, gi&uacute;p \u0111\u1ed1t ch&aacute;y m\u1ee1 th\u1eeba v&agrave; l&agrave;m s\u0103n ch\u1eafc v&ugrave;ng b\u1ee5ng.<\/p>\n<p dir=\"ltr\"><em><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_164.jpg\" alt=\"\u0110&acirc;y l&agrave; b&agrave;i t\u1eadp t\u1eadp trung v&agrave;o c\u01a1 b\u1ee5ng tr&ecirc;n, gi&uacute;p \u0111\u1ed1t ch&aacute;y m\u1ee1 th\u1eeba v&agrave; l&agrave;m s\u0103n ch\u1eafc v&ugrave;ng b\u1ee5ng.\" width=\"800\" height=\"600\"><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp g\u1eadp b\u1ee5ng l&agrave; 1 b&agrave;i t\u1eadp ph\u1ed5 bi\u1ebfn v&agrave; hi\u1ec7u qu\u1ea3 c\u1ee7a n&oacute; th&igrave; \u0111&atilde; \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi ch\u1ee9ng minh<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: \u0110\u1ec3 th\u1ef1c hi\u1ec7n, b\u1ea1n n\u1eb1m ng\u1eeda tr&ecirc;n s&agrave;n, co g\u1ed1i v&agrave; \u0111\u1eb7t ch&acirc;n xu\u1ed1ng m\u1eb7t \u0111\u1ea5t, tay \u0111\u1eb7t sau \u0111\u1ea7u. Sau \u0111&oacute;, n&acirc;ng ph\u1ea7n tr&ecirc;n c\u01a1 th\u1ec3 l&ecirc;n kh\u1ecfi s&agrave;n, si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng r\u1ed3i h\u1ea1 xu\u1ed1ng t\u1eeb t\u1eeb.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: L\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c 10-15 l\u1ea7n trong 3 hi\u1ec7p.<\/p>\n<\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">G\u1eadp b\u1ee5ng ng\u01b0\u1ee3c (Reverse Crunches)<\/h4>\n<p dir=\"ltr\"><em><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_928.jpg\" alt=\"G\u1eadp b\u1ee5ng ng\u01b0\u1ee3c (Reverse Crunches)\" width=\"800\" height=\"600\"><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>G\u1eadp b\u1ee5ng ng\u01b0\u1ee3c l&agrave; b&agrave;i t\u1eadp hi\u1ec7u qu\u1ea3 trong vi\u1ec7c t&aacute;c \u0111\u1ed9ng \u0111\u1ebfn c\u01a1 b\u1ee5ng d\u01b0\u1edbi<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: B\u1eaft \u0111\u1ea7u b\u1eb1ng c&aacute;ch n\u1eb1m ng\u1eeda, hai tay \u0111\u1eb7t s&aacute;t c\u01a1 th\u1ec3, l&ograve;ng b&agrave;n tay &uacute;p xu\u1ed1ng. N&acirc;ng g\u1ed1i l&ecirc;n sao cho \u0111&ugrave;i vu&ocirc;ng g&oacute;c v\u1edbi m\u1eb7t \u0111\u1ea5t v&agrave; b&agrave;n ch&acirc;n song song s&agrave;n nh&agrave;. Sau \u0111&oacute;, si\u1ebft c\u01a1 b\u1ee5ng \u0111\u1ec3 n&acirc;ng h&ocirc;ng l&ecirc;n kh\u1ecfi m\u1eb7t s&agrave;n, r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: L\u1eb7p l\u1ea1i \u0111\u1ed9ng t&aacute;c 10-12 l\u1ea7n m\u1ed7i hi\u1ec7p.<\/p>\n<\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">N&acirc;ng ch&acirc;n (Leg Raises)<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">Leg Raises l&agrave; m\u1ed9t \u0111\u1ed9ng t&aacute;c t\u1eadp trung v&agrave;o c\u01a1 b\u1ee5ng d\u01b0\u1edbi, gi&uacute;p b\u1ea1n c&oacute; \u0111\u01b0\u1ee3c v&ograve;ng eo s\u0103n ch\u1eafc v&agrave; quy\u1ebfn r\u0169. \u0110\u1ed9ng t&aacute;c n&agrave;y t\u01b0\u01a1ng \u0111\u1ed1i \u0111\u01a1n gi\u1ea3n nh\u01b0ng l\u1ea1i v&ocirc; c&ugrave;ng hi\u1ec7u qu\u1ea3.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><em><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_381.jpg\" alt=\"Leg Raises l&agrave; m\u1ed9t \u0111\u1ed9ng t&aacute;c t\u1eadp trung v&agrave;o c\u01a1 b\u1ee5ng d\u01b0\u1edbi\" width=\"800\" height=\"600\"><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>C\u0103ng c\u01a1 b\u1ee5ng trong su\u1ed1t qu&aacute; tr&igrave;nh th\u1ef1c hi\u1ec7n \u0111\u1ec3 c\u1ea3m nh\u1eadn r&otilde; s\u1ef1 t&aacute;c \u0111\u1ed9ng c\u1ee7a b&agrave;i t\u1eadp l&ecirc;n v&ugrave;ng b\u1ee5ng d\u01b0\u1edbi<\/em><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">C&aacute;ch th\u1ef1c hi\u1ec7n: N\u1eb1m ng\u1eeda, hai tay \u0111\u1eb7t d\u1ecdc theo c\u01a1 th\u1ec3 ho\u1eb7c k&ecirc; d\u01b0\u1edbi m&ocirc;ng \u0111\u1ec3 h\u1ed7 tr\u1ee3. Gi\u1eef ch&acirc;n th\u1eb3ng, t\u1eeb t\u1eeb n&acirc;ng ch&uacute;ng l&ecirc;n \u0111\u1ebfn khi vu&ocirc;ng g&oacute;c v\u1edbi m\u1eb7t \u0111\u1ea5t, sau \u0111&oacute; h\u1ea1 xu\u1ed1ng ch\u1eadm m&agrave; kh&ocirc;ng \u0111\u1ec3 ch&acirc;n ch\u1ea1m s&agrave;n.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: Th\u1ef1c hi\u1ec7n 12-15 l\u1ea7n m\u1ed7i hi\u1ec7p.<\/p>\n<\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">Plank c\u01a1 b\u1ea3n<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">Plank l&agrave; b&agrave;i t\u1eadp to&agrave;n th&acirc;n n\u1ed5i ti\u1ebfng v\u1edbi kh\u1ea3 n\u0103ng \u0111\u1ed1t m\u1ee1 to&agrave;n th&acirc;n v&agrave; gi&uacute;p t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng t\u1ea1i nh&agrave;.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_990.jpg\" alt=\"Plank l&agrave; b&agrave;i t\u1eadp to&agrave;n th&acirc;n n\u1ed5i ti\u1ebfng v\u1edbi kh\u1ea3 n\u0103ng \u0111\u1ed1t m\u1ee1 to&agrave;n th&acirc;n \" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp n&agrave;y kh&ocirc;ng ch\u1ec9 gi&uacute;p b\u1ea1n c&oacute; m\u1ed9t v&ograve;ng eo s\u0103n ch\u1eafc m&agrave; c&ograve;n c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v&agrave; gi\u1ea3m \u0111au l\u01b0ng<\/em><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y, \u0111\u1eb7t khu\u1ef7u tay vu&ocirc;ng g&oacute;c v\u1edbi vai v&agrave; gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn ch&acirc;n. Si\u1ebft c\u01a1 b\u1ee5ng v&agrave; gi\u1eef t\u01b0 th\u1ebf n&agrave;y trong 20-30 gi&acirc;y \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi t\u1eadp, sau \u0111&oacute; t\u0103ng d\u1ea7n th\u1eddi gian khi \u0111&atilde; quen.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: Th\u1ef1c hi\u1ec7n 3-4 set, m\u1ed7i set gi\u1eef trong 30 gi&acirc;y v&agrave; t\u0103ng d\u1ea7n.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">{{{productpreview}}} 64fe7101f740c927e87229c4 {{{\/productpreview}}}<\/p>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">\u0110&aacute; ch&acirc;n c\u1eaft k&eacute;o (Flutter Kicks)<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp \u0111&aacute; ch&acirc;n c\u1eaft k&eacute;o kh&ocirc;ng ch\u1ec9 gi&uacute;p gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi m&agrave; c&ograve;n t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 ch&acirc;n.<\/p>\n<p dir=\"ltr\"><em><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_189.jpg\" alt=\"\u0110&aacute; ch&acirc;n c\u1eaft k&eacute;o (Flutter Kicks)\" width=\"800\" height=\"600\"><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp \u0111&aacute; ch&acirc;n c\u1eaft k&eacute;o gi&uacute;p gi\u1ea3m m\u1ee1 b\u1ee5ng c\u1ef1c hi\u1ec7u qu\u1ea3<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: N\u1eb1m ng\u1eeda, tay \u0111\u1eb7t d\u01b0\u1edbi m&ocirc;ng, gi\u1eef ch&acirc;n th\u1eb3ng v&agrave; nh\u1ea5c l&ecirc;n kh\u1ecfi s&agrave;n kho\u1ea3ng 15-20cm. L\u1ea7n l\u01b0\u1ee3t n&acirc;ng v&agrave; h\u1ea1 ch&acirc;n tr&aacute;i, ch&acirc;n ph\u1ea3i nh\u01b0 \u0111\u1ed9ng t&aacute;c c\u1eaft k&eacute;o, duy tr&igrave; nh\u1ecbp \u0111\u1ed9 trong 20-30 gi&acirc;y m\u1ed7i hi\u1ec7p.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: Th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp n&agrave;y 3-4 set, m\u1ed7i set 30-60 gi&acirc;y.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>L\u01b0u &yacute;<\/strong>: Tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n b\u1ea5t k\u1ef3 b&agrave;i t\u1eadp n&agrave;o, c&aacute;c n&agrave;ng h&atilde;y d&agrave;nh v&agrave;i ph&uacute;t kh\u1edfi \u0111\u1ed9ng nh\u1eb9 nh&agrave;ng \u0111\u1ec3 l&agrave;m \u1ea5m c\u01a1 th\u1ec3. B\u1ec7n c\u1ea1nh \u0111&oacute;, n&agrave;ng c\u0169ng n&ecirc;n l\u01b0u &yacute; v\u1ec1 trang ph\u1ee5c t\u1eadp gym. <a href=\"https:\/\/www.coolmate.me\/collection\/quan-ao-phu-kien-tap-gym\" target=\"_blank\" rel=\"noopener\">\u0110\u1ed3 t\u1eadp gym<\/a> tho\u1ea3i m&aacute;i c\u0169ng gi&uacute;p n&agrave;ng d\u1ec5 th\u1ef1c hi\u1ec7n c&aacute;c b&agrave;i t\u1eadp v&agrave; \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t h\u01a1n.<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">Nh&oacute;m b&agrave;i t\u1eadp n&acirc;ng cao<\/h3>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">Leo N&uacute;i Ch&eacute;o Ch&acirc;n (Cross-Body Mountain Climbers)<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">T\u01b0\u01a1ng t\u1ef1 v\u1edbi b&agrave;i t\u1eadp Mountain climber, b&agrave;i t\u1eadp leo n&uacute;i ch&eacute;o ch&acirc;n gi&uacute;p t\u0103ng c\u01b0\u1eddng nh\u1ecbp tim v&agrave; \u0111\u1ed1t ch&aacute;y calo hi\u1ec7u qu\u1ea3. \u0110\u1ed3ng th\u1eddi, b&agrave;i t\u1eadp n&agrave;y c&ograve;n gi&uacute;p b\u1ea1n c\u1ea3i thi\u1ec7n s\u1ef1 ph\u1ed1i h\u1ee3p gi\u1eefa tay v&agrave; ch&acirc;n.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_752.jpg\" alt=\"Leo N&uacute;i Ch&eacute;o Ch&acirc;n (Cross-Body Mountain Climbers)\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c gi\u1ea3m m\u1ee1 b\u1ee5ng leo n&uacute;i<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank, hai tay ch\u1ed1ng xu\u1ed1ng s&agrave;n, ch&acirc;n du\u1ed7i th\u1eb3ng. \u0110\u01b0a \u0111\u1ea7u g\u1ed1i tr&aacute;i v\u1ec1 ph&iacute;a khu\u1ef7u tay ph\u1ea3i, sau \u0111&oacute; \u0111\u1ed5i ch&acirc;n, \u0111\u01b0a \u0111\u1ea7u g\u1ed1i ph\u1ea3i v\u1ec1 ph&iacute;a khu\u1ef7u tay tr&aacute;i. Th\u1ef1c hi\u1ec7n li&ecirc;n t\u1ee5c nh\u01b0 \u0111\u1ed9ng t&aacute;c ch\u1ea1y t\u1ea1i ch\u1ed7.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: 30-60 gi&acirc;y\/set, ngh\u1ec9 30 gi&acirc;y gi\u1eefa c&aacute;c set.<\/p>\n<\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">Russian Twist<\/h4>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_473.jpg\" alt=\"Russian Twist\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp n&agrave;y t\u1eadp trung v&agrave;o c&aacute;c c\u01a1 nghi&ecirc;ng b\u1ee5ng, gi&uacute;p b\u1ea1n c&oacute; v&ograve;ng eo thon g\u1ecdn h\u01a1n<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: Ng\u1ed3i tr&ecirc;n s&agrave;n, hai ch&acirc;n h\u01a1i co, l\u01b0ng nghi&ecirc;ng ra sau m\u1ed9t g&oacute;c 45 \u0111\u1ed9. Hai tay gi\u01a1 ra tr\u01b0\u1edbc, gi\u1eef m\u1ed9t qu\u1ea3 t\u1ea1 ho\u1eb7c v\u1eadt n\u1eb7ng. Xoay th&acirc;n t\u1eeb tr&aacute;i sang ph\u1ea3i, ch\u1ea1m tay xu\u1ed1ng s&agrave;n \u1edf hai b&ecirc;n.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: 20-30 l\u1ea7n\/set, ngh\u1ec9 30 gi&acirc;y gi\u1eefa c&aacute;c set.<\/p>\n<\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">Plank N&acirc;ng Cao (Forearm to Full Plank)<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">Plank N&acirc;ng Cao, hay c&ograve;n g\u1ecdi l&agrave; Forearm to Full Plank, l&agrave; m\u1ed9t b&agrave;i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 trung b&igrave;nh gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 core, c\u01a1 tay, vai v&agrave; l\u01b0ng.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_100.jpg\" alt=\"Plank N&acirc;ng Cao (Forearm to Full Plank)\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>\u0110&acirc;y c\u0169ng l&agrave; m\u1ed9t b&agrave;i t\u1eadp hi\u1ec7u qu\u1ea3 \u0111\u1ec3 t\u0103ng s\u1ee9c b\u1ec1n v&agrave; s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a c\u01a1 th\u1ec3<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank ch\u1ed1ng khu\u1ef7u tay. T\u1eeb t\u1eeb n&acirc;ng m\u1ed9t tay l&ecirc;n, sau \u0111&oacute; n&acirc;ng tay c&ograve;n l\u1ea1i. Gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng h&agrave;ng. H\u1ea1 tay xu\u1ed1ng v&agrave; \u0111\u1ed5i b&ecirc;n.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: 10-15 l\u1ea7n\/set, m\u1ed7i b&ecirc;n.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">{{{infobox}}} Kh&aacute;m ph&aacute; ngay <a href=\"https:\/\/www.coolmate.me\/collection\/the-thao-chung-nu\" target=\"_blank\" rel=\"noopener\">BST qu\u1ea7n &aacute;o th\u1ec3 thao n\u1eef<\/a> n\u0103ng \u0111\u1ed9ng v&agrave; tho\u1ea3i m&aacute;i c\u1ee7a Coolmate: {{{\/infobox}}}<\/p>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67cebfe291f92744585d18bb,67c55b238d7e4251d1159dbf {{{\/productpreview_grid}}}<\/p>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">G\u1eadp B\u1ee5ng \u0110\u1ea1p Xe (Bicycle Crunches)<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">G\u1eadp b\u1ee5ng \u0111\u1ea1p xe l&agrave; m\u1ed9t b&agrave;i t\u1eadp hi\u1ec7u qu\u1ea3 \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng, c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v&ugrave;ng core v&agrave; h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 th\u1eeba t\u1ea1i nh&agrave;.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_770.jpg\" alt=\"G\u1eadp B\u1ee5ng \u0110\u1ea1p Xe (Bicycle Crunches)\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Gi\u1eef l\u01b0ng d\u01b0\u1edbi s&aacute;t m\u1eb7t th\u1ea3m trong su\u1ed1t b&agrave;i t\u1eadp \u0111\u1ec3 tr&aacute;nh ch\u1ea5n th\u01b0\u01a1ng c\u1ed9t s\u1ed1ng<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: N\u1eb1m ng\u1eeda, hai tay \u0111\u1eb7t sau \u0111\u1ea7u. N&acirc;ng \u0111\u1ea7u v&agrave; vai l&ecirc;n kh\u1ecfi m\u1eb7t s&agrave;n, \u0111\u1ed3ng th\u1eddi \u0111\u01b0a \u0111\u1ea7u g\u1ed1i tr&aacute;i v\u1ec1 ph&iacute;a khu\u1ef7u tay ph\u1ea3i, v&agrave; ng\u01b0\u1ee3c l\u1ea1i.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: 20-30 l\u1ea7n\/set.<\/p>\n<\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">V-Ups<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">V-Ups l&agrave; m\u1ed9t b&agrave;i t\u1eadp gi&uacute;p t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 b\u1ee5ng d\u01b0\u1edbi v&agrave; c\u01a1 h&ocirc;ng, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t v&agrave; s\u1ee9c m\u1ea1nh c\u1ee7a to&agrave;n th&acirc;n.<\/p>\n<p dir=\"ltr\"><em><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_692.jpg\" alt=\"V-Ups l&agrave; m\u1ed9t b&agrave;i t\u1eadp gi&uacute;p t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 b\u1ee5ng d\u01b0\u1edbi \" width=\"800\" height=\"600\"><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n c&aacute;c b&agrave;i t\u1eadp n&agrave;y, h&atilde;y kh\u1edfi \u0111\u1ed9ng k\u1ef9 \u0111\u1ec3 l&agrave;m \u1ea5m c\u01a1 th\u1ec3 v&agrave; tr&aacute;nh ch\u1ea5n th\u01b0\u01a1ng<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: N\u1eb1m ng\u1eeda, hai tay du\u1ed7i th\u1eb3ng tr&ecirc;n \u0111\u1ea7u, ch&acirc;n du\u1ed7i th\u1eb3ng. N&acirc;ng \u0111\u1ed3ng th\u1eddi th&acirc;n tr&ecirc;n v&agrave; ch&acirc;n l&ecirc;n, c\u1ed1 g\u1eafng ch\u1ea1m tay v&agrave;o ch&acirc;n. H\u1ea1 xu\u1ed1ng v&agrave; l\u1eb7p l\u1ea1i.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: 15-20 l\u1ea7n\/set.<\/p>\n<\/li>\n<\/ul>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">C&aacute;c b&agrave;i t\u1eadp b\u1ee5ng d\u01b0\u1edbi cho n\u1eef t\u1ea1i ph&ograve;ng gym<\/h2>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">Nh&oacute;m b&agrave;i t\u1eadp cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/h3>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">Treo Ng\u01b0\u1eddi N&acirc;ng Ch&acirc;n (Hanging Leg Raises)<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">Hanging Leg Raises l&agrave; b&agrave;i t\u1eadp gi&uacute;p t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng d\u01b0\u1edbi gi&uacute;p \u0111\u1ed1t ch&aacute;y l\u01b0\u1ee3ng calo, m\u1ee1 th\u1eeba hi\u1ec7u qu\u1ea3.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_237.jpg\" alt=\"Treo Ng\u01b0\u1eddi N&acirc;ng Ch&acirc;n (Hanging Leg Raises)\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp Gym treo ng\u01b0\u1eddi n&acirc;ng ch&acirc;n<\/em><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: \u0110\u1ec3 th\u1ef1c hi\u1ec7n, b\u1ea1n treo ng\u01b0\u1eddi l&ecirc;n x&agrave;, hai tay n\u1eafm ch\u1eb7t x&agrave; v&agrave; kh\u1eefu tay du\u1ed5i th\u1eb3ng. Gi\u1eef l\u01b0ng th\u1eb3ng v&agrave; n&acirc;ng ch&acirc;n l&ecirc;n cho \u0111\u1ebfn khi ch&acirc;n song song v\u1edbi m\u1eb7t \u0111\u1ea5t, sau \u0111&oacute; t\u1eeb t\u1eeb h\u1ea1 ch&acirc;n xu\u1ed1ng tr\u1edf v\u1ec1 v\u1ecb tr&iacute; b\u1eaft \u0111\u1ea7u.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: Th\u1ef1c hi\u1ec7n 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10-12 l\u1ea7n.<\/p>\n<\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">G\u1eadp B\u1ee5ng Tr&ecirc;n Gh\u1ebf D\u1ed1c (Decline Crunches)<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">N\u1ebfu b\u1ea1n \u0111ang t&igrave;m ki\u1ebfm b&agrave;i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi hi\u1ec7u qu\u1ea3 th&igrave; g\u1eadp b\u1ee5ng tr&ecirc;n gh\u1ebf c&oacute; th\u1ec3 l&agrave; b&agrave;i t\u1eadp \u0111&aacute;ng \u0111\u1ec3 b\u1ea1n tham kh\u1ea3o.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_752.jpg\" alt=\"G\u1eadp B\u1ee5ng Tr&ecirc;n Gh\u1ebf D\u1ed1c (Decline Crunches)\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Decline Crunches gi&uacute;p t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng d\u01b0\u1edbi v&agrave; tr&ecirc;n, \u0111em l\u1ea1i v&oacute;c d&aacute;ng s\u0103n ch\u1eafc cho v&ugrave;ng eo<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: N\u1eb1m ng\u1eeda tr&ecirc;n gh\u1ebf d\u1ed1c, hai tay \u0111\u1eb7t sau \u0111\u1ea7u ho\u1eb7c tr&ecirc;n ng\u1ef1c. Sau \u0111&oacute;, si\u1ebft c\u01a1 b\u1ee5ng v&agrave; nh\u1ea5c ph\u1ea7n tr&ecirc;n c\u01a1 th\u1ec3 l&ecirc;n, sau \u0111&oacute; t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng tr\u1edf v\u1ec1 v\u1ecb tr&iacute; b\u1eaft \u0111\u1ea7u.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: Th\u1ef1c hi\u1ec7n l\u1eb7p l\u1ea1i trong 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 15-20 l\u1ea7n<\/p>\n<\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">K&eacute;o C&aacute;p G\u1eadp B\u1ee5ng (Cable Crunches)<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110&acirc;y l&agrave; b&agrave;i t\u1eadp s\u1eed d\u1ee5ng d&acirc;y c&aacute;p \u0111\u1ec3 k&eacute;o, gi&uacute;p t\u0103ng \u0111\u1ed9 kh&aacute;ng l\u1ef1c cho c\u01a1 b\u1ee5ng, nh\u1ea5n m\u1ea1nh \u0111\u1ebfn kh\u1ea3 n\u0103ng si\u1ebft c\u01a1 v&agrave; nhanh ch&oacute;ng l&agrave;m gi\u1ea3m l\u1edbp m\u1ee1 th\u1eeba.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_581.jpg\" alt=\"K&eacute;o C&aacute;p G\u1eadp B\u1ee5ng (Cable Crunches)\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Cable Crunches l&agrave; m\u1ed9t trong nh\u1eefng b&agrave;i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng kh&aacute; n\u1eb7ng \u0111&ocirc;<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: Qu\u1ef3 g\u1ed1i tr\u01b0\u1edbc m&aacute;y c&aacute;p v&agrave; n\u1eafm ch\u1eb7t tay c\u1ea7m ho\u1eb7c d&acirc;y th\u1eafng l&ecirc;n. K&eacute;o d&acirc;y xu\u1ed1ng trong khi si\u1ebft c\u01a1 b\u1ee5ng, g\u1eadp ng\u01b0\u1eddi xu\u1ed1ng t\u1ed1i \u0111a, sau \u0111&oacute; t\u1eeb t\u1eeb tr\u1edf v\u1ec1 v\u1ecb tr&iacute; b\u1eaft \u0111\u1ea7u.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: Th\u1ef1c hi\u1ec7n 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 12-15 l\u1ea7n.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">{{{productpreview}}} 65605f09719ddc69ab007d5e {{{\/productpreview}}}<\/p>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">G\u1eadp B\u1ee5ng V\u1edbi B&oacute;ng (Stability Ball Crunches)<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">N\u1eb1m \u1edf v\u1ecb tr&iacute; top 3 trong s\u1ed1 nh\u1eefng b&agrave;i t\u1eadp b\u1ee5ng d\u01b0\u1edbi cho n\u1eef t\u1ea1i ph&ograve;ng gym, Stability Ball Crunches t&aacute;c \u0111\u1ed9ng \u0111\u1ebfn to&agrave;n b\u1ed9 nh&oacute;m c\u01a1 v&ugrave;ng b\u1ee5ng, gi&uacute;p n&agrave;ng gi\u1ea3m m\u1ee1 b\u1ee5ng c\u0169ng nh\u01b0 gi&uacute;p c\u01a1 b\u1ee5ng tr&ecirc;n, b\u1ee5ng d\u01b0\u1edbi v&agrave; b\u1ee5ng gi\u1eefa tr\u1edf n&ecirc;n th\u1eadt s\u1ef1 thon g\u1ecdn, s\u0103n ch\u1eafc.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_475.jpg\" alt=\"G\u1eadp B\u1ee5ng V\u1edbi B&oacute;ng (Stability Ball Crunches)\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp n&agrave;y gi&uacute;p c\u01a1 b\u1ee5ng ho\u1ea1t \u0111\u1ed9ng \u0111\u1ea7y \u0111\u1ee7, h\u1ea1n ch\u1ebf &aacute;p l\u1ef1c l&ecirc;n l\u01b0ng d\u01b0\u1edbi<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: B\u1ea1n b\u1eaft \u0111\u1ea7u b\u1eb1ng c&aacute;ch n\u1eb1m tr&ecirc;n b&oacute;ng, ch&acirc;n \u0111\u1eb7t ch\u1eafc tr&ecirc;n s&agrave;n. Ti\u1ebfp theo, g\u1eadp b\u1ee5ng \u0111\u1ea9y l&ecirc;n trong khi si\u1ebft c\u01a1 b\u1ee5ng, sau \u0111&oacute; tr\u1edf l\u1ea1i t\u01b0 th\u1ebf b\u1eaft \u0111\u1ea7u.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">T\u1ea7n su\u1ea5t: Th\u1ef1c hi\u1ec7n l\u1eb7p l\u1ea1i 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 15-20 l\u1ea7n.<\/p>\n<\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i T\u1eadp V\u1edbi Con L\u0103n (Ab Roller) &#8211; M\u1ee9c \u0110\u1ed9 C\u01a1 B\u1ea3n<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u1ede m\u1ee9c \u0111\u1ed9 c\u01a1 b\u1ea3n, giai \u0111o\u1ea1n t\u1eadp v\u1edbi con l\u0103n n&agrave;y \u0111\u01b0\u1ee3c g\u1ecdi l&agrave; &ldquo;d&atilde; m\u1ee1&rdquo;. L\u1ea7n \u0111\u1ea7u t\u1eadp n&agrave;ng s\u1ebd c&oacute; c\u1ea3m gi&aacute;c c\u01a1 tay v&agrave; c\u1ed9t s\u1ed1ng \u0111\u01b0\u1ee3c d&atilde;n ra, th\u1eadt s\u1ef1 r\u1ea5t tho\u1ea3i m&aacute;i .Nh\u01b0ng b&ecirc;n c\u1ea1nh \u0111&oacute;, v\u1edbi ti&ecirc;u ch&iacute; &ldquo;d&atilde; m\u1ee1&rdquo; nh&oacute;m c\u01a1 b\u1ee5ng c\u1ee7a b\u1ea1n s\u1ebd th\u1ef1c s\u1ef1 \u0111au nh\u1ee9c m\u1ea5y ng&agrave;y \u0111\u1ea7u.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_518.jpg\" alt=\"B&agrave;i T\u1eadp V\u1edbi Con L\u0103n (Ab Roller) - M\u1ee9c \u0110\u1ed9 C\u01a1 B\u1ea3n\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp n&agrave;y l&agrave; m\u1ed9t l\u1ef1a ch\u1ecdn t\u1ed1t cho ng\u01b0\u1eddi m\u1edbi gi&uacute;p t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 b\u1ee5ng v&agrave; l\u01b0ng<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: B\u1ea1n qu\u1ef3 g\u1ed1i tr&ecirc;n s&agrave;n, hai tay n\u1eafm ch\u1eb7t con l\u0103n. L\u0103n t\u1eeb t\u1eeb con l\u0103n ra xa trong khi gi\u1eef l\u01b0ng th\u1eb3ng, sau \u0111&oacute; k&eacute;o con l\u0103n tr\u1edf v\u1ec1.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: Th\u1ef1c hi\u1ec7n 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 8-10 l\u1ea7n.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\">{{{productpreview_grid title=&#8221;&#8221;}}} 67c6fc4c35c9835e9967696c,67c557446cf7802d2c2ca3f0,67c066e03217214d027c383a {{{\/productpreview_grid}}}<\/p>\n<h3 dir=\"ltr\">Nh&oacute;m b&agrave;i t\u1eadp n&acirc;ng cao<\/h3>\n<h4 dir=\"ltr\">G\u1eadp B\u1ee5ng Tr&ecirc;n M&aacute;y (Abdominal Machine Crunch)<\/h4>\n<p dir=\"ltr\">G\u1eadp b\u1ee5ng tr&ecirc;n m&aacute;y l&agrave; m\u1ed9t b&agrave;i t\u1eadp ph\u1ed5 bi\u1ebfn trong c&aacute;c ph&ograve;ng gym, \u0111\u1eb7c bi\u1ec7t l&agrave; nh\u1eefng ai mu\u1ed1n t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng, gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi v&agrave; c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v&ugrave;ng trung t&acirc;m 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\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_105.jpg\" alt=\"G\u1eadp B\u1ee5ng Tr&ecirc;n M&aacute;y (Abdominal Machine Crunch)\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp g\u1eadp b\u1ee5ng tr&ecirc;n m&aacute;y t\u0103ng \u0111\u1ed9 kh&aacute;ng l\u1ef1c v&agrave; gi&uacute;p b\u1ea1n t\u1eadp trung cao \u0111\u1ed9 v&agrave;o c\u01a1 b\u1ee5ng<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: B\u1ea1n ng\u1ed3i l&ecirc;n m&aacute;y, \u0111i\u1ec1u ch\u1ec9nh kh\u1ed1i l\u01b0\u1ee3ng cho ph&ugrave; h\u1ee3p v&agrave; n\u1eafm ch\u1eb7t tay c\u1ea7m, th\u1edf ra v&agrave; t\u1eeb t\u1eeb g\u1eadp th&acirc;n tr&ecirc;n v\u1ec1 ph&iacute;a \u0111\u1ea7u g\u1ed1i, s\u1eed d\u1ee5ng c\u01a1 b\u1ee5ng \u0111\u1ec3 \u0111i\u1ec1u khi\u1ec3n chuy\u1ec3n \u0111\u1ed9ng thay v&igrave; d&ugrave;ng l\u1ef1c t\u1eeb tay hay c&aacute;c b\u1ed9 ph\u1eadn kh&aacute;c c\u1ee7a c\u01a1 th\u1ec3 v&agrave; tr\u1edf v\u1ec1 t\u01b0 th\u1ebf b\u1eaft \u0111\u1ea7u.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: Th\u1ef1c hi\u1ec7n l\u1eb7p l\u1ea1i 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 12-15 l\u1ea7n.<\/p>\n<\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">Treo Ng\u01b0\u1eddi N&acirc;ng Ch&acirc;n G\u1eadp G\u1ed1i (Hanging Knee Raises)<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">Treo ng\u01b0\u1eddi n&acirc;ng ch&acirc;n g\u1eadp g\u1ed1i l&agrave; b&agrave;i t\u1eadp th\u1ec3 h&igrave;nh n&acirc;ng cao, y&ecirc;u c\u1ea7u b\u1ea1n treo ng\u01b0\u1eddi tr&ecirc;n x&agrave; \u0111\u01a1n v&agrave; n&acirc;ng \u0111\u1ea7u g\u1ed1i l&ecirc;n v\u1ec1 ph&iacute;a ng\u1ef1c, gi&uacute;p t\u0103ng kh&oacute; kh\u0103n v&agrave; nh\u1ea5n m\u1ea1nh v&agrave;o c\u01a1 b\u1ee5ng d\u01b0\u1edbi.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_447.jpg\" alt=\"Treo Ng\u01b0\u1eddi N&acirc;ng Ch&acirc;n G\u1eadp G\u1ed1i (Hanging Knee Raises)\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>\u0110\u1ec3 th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp n&agrave;y, b\u1ea1n c\u1ea7n c&oacute; m\u1ed9t thanh x&agrave; ngang ho\u1eb7c m\u1ed9t thi\u1ebft b\u1ecb chuy&ecirc;n d\u1ee5ng cho c&aacute;c b&agrave;i t\u1eadp treo<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: B\u1ea1n treo ng\u01b0\u1eddi l&ecirc;n x&agrave; \u0111\u01a1n, hai tay n\u1eafm ch\u1eb7t x&agrave;. T\u1eeb t\u1eeb n&acirc;ng \u0111\u1ea7u g\u1ed1i l&ecirc;n v\u1ec1 ph&iacute;a ng\u1ef1c, gi\u1eef nguy&ecirc;n trong m\u1ed9t v&agrave;i gi&acirc;y r\u1ed3i h\u1ea1 xu\u1ed1ng.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: Th\u1ef1c hi\u1ec7n 3-4 set, m\u1ed7i set 10-12 l\u1ea7n.<\/p>\n<\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp v\u1edbi con l\u0103n (Ab Roller) &#8211; M\u1ee9c \u0111\u1ed9 n&acirc;ng cao<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp n&agrave;y l&agrave; m\u1ed9t trong nh\u1eefng b&agrave;i t\u1eadp kh&oacute; nh\u01b0ng c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi v&agrave; ph&aacute;t tri\u1ec3n s\u1ee9c m\u1ea1nh cho c\u01a1 b\u1ee5ng, \u0111\u1eb7c bi\u1ec7t l&agrave; c\u01a1 b\u1ee5ng s&acirc;u (deep core muscles)<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_512.jpg\" alt=\"B&agrave;i t\u1eadp v\u1edbi con l\u0103n (Ab Roller) - M\u1ee9c \u0111\u1ed9 n&acirc;ng cao\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp n&agrave;y s\u1eed d\u1ee5ng con l\u0103n \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho to&agrave;n b\u1ed9 v&ugrave;ng b\u1ee5ng<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: B\u1ea1n u\u1ef3 g\u1ed1i, \u0111\u1eb7t hai tay v&agrave;o con l\u0103n. T\u1eeb t\u1eeb l\u0103n con l\u0103n ra ph&iacute;a tr\u01b0\u1edbc, \u0111\u1ed3ng th\u1eddi gi\u1eef l\u01b0ng th\u1eb3ng. Khi \u0111\u1ea1t \u0111\u1ebfn \u0111i\u1ec3m gi\u1edbi h\u1ea1n, l\u0103n tr\u1edf l\u1ea1i v\u1ecb tr&iacute; ban \u0111\u1ea7u.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: Th\u1ef1c hi\u1ec7n 3-4 set, m\u1ed7i set 8-10 l\u1ea7n.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u01b0u &yacute;: B&agrave;i t\u1eadp n&agrave;y \u0111&ograve;i h\u1ecfi k\u1ef9 thu\u1eadt cao, n&ecirc;n th\u1ef1c hi\u1ec7n ch\u1eadm v&agrave; c\u1ea9n th\u1eadn \u0111\u1ec3 tr&aacute;nh ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n<\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">Dragon Flag<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi &#8211; Dragon Flag l&agrave; m\u1ed9t trong nh\u1eefng b&agrave;i t\u1eadp c\u01a1 b\u1ee5ng n&acirc;ng cao gi&uacute;p b\u1ea1n gi\u1ea3m m\u1ee1 b\u1ee5ng v&agrave; c&ograve;n t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u0169ng nh\u01b0 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\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_573.jpg\" alt=\"N\u1ebfu b\u1ea1n ch\u01b0a th\u1ec3 th\u1ef1c hi\u1ec7n Dragon Flag ho&agrave;n to&agrave;n, b\u1ea1n c&oacute; th\u1ec3 th\u1eed th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c Dragon Flag v\u1edbi s\u1ef1 h\u1ed7 tr\u1ee3 c\u1ee7a hu\u1ea5n luy\u1ec7n vi&ecirc;n\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>N\u1ebfu b\u1ea1n ch\u01b0a th\u1ec3 th\u1ef1c hi\u1ec7n Dragon Flag ho&agrave;n to&agrave;n, b\u1ea1n c&oacute; th\u1ec3 th\u1eed th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c Dragon Flag v\u1edbi s\u1ef1 h\u1ed7 tr\u1ee3 c\u1ee7a hu\u1ea5n luy\u1ec7n vi&ecirc;n<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: N\u1eb1m ng\u1eeda tr&ecirc;n m\u1ed9t b\u0103ng gh\u1ebf ho\u1eb7c s&agrave;n nh&agrave;, hai tay n\u1eafm ch\u1eb7t m&eacute;p b\u0103ng gh\u1ebf. N&acirc;ng to&agrave;n b\u1ed9 th&acirc;n tr&ecirc;n v&agrave; ch&acirc;n l&ecirc;n kh\u1ecfi m\u1eb7t ph\u1eb3ng, gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng h&agrave;ng. Gi\u1eef nguy&ecirc;n t\u01b0 th\u1ebf trong v&agrave;i gi&acirc;y r\u1ed3i h\u1ea1 xu\u1ed1ng.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: Th\u1ef1c hi\u1ec7n t\u1eeb 3-4 set, gi\u1eef m\u1ed7i l\u1ea7n trong 15-20 gi&acirc;y.<\/p>\n<\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">Windshield Wipers<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110&acirc;y l&agrave; m\u1ed9t b&agrave;i t\u1eadp c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c l&agrave;m s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng d\u01b0\u1edbi v&agrave; c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3. \u0110\u1ed9ng t&aacute;c n&agrave;y m&ocirc; ph\u1ecfng chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u1ea7n g\u1ea1t m\u01b0a (windshield wipers), v\u1edbi s\u1ef1 tham gia ch\u1ee7 y\u1ebfu c\u1ee7a c\u01a1 b\u1ee5ng, c\u01a1 ch&eacute;o b\u1ee5ng v&agrave; c\u01a1 h&ocirc;ng.<\/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\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_815.jpg\" alt=\"Gi\u1eef t\u01b0 th\u1ebf \u0111&uacute;ng trong su\u1ed1t qu&aacute; tr&igrave;nh t\u1eadp luy\u1ec7n\" width=\"800\" height=\"600\"><em>Gi\u1eef t\u01b0 th\u1ebf \u0111&uacute;ng trong su\u1ed1t qu&aacute; tr&igrave;nh t\u1eadp luy\u1ec7n<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">C&aacute;ch th\u1ef1c hi\u1ec7n: B\u1ea1n n\u1eb1m ng\u1eeda, hai ch&acirc;n du\u1ed7i th\u1eb3ng v&agrave; n&acirc;ng l&ecirc;n kh\u1ecfi m\u1eb7t s&agrave;n. T\u1eeb t\u1eeb h\u1ea1 hai ch&acirc;n sang m\u1ed9t b&ecirc;n, ch\u1ea1m s&agrave;n r\u1ed3i n&acirc;ng l&ecirc;n v&agrave; h\u1ea1 sang b&ecirc;n kia, gi\u1ed1ng nh\u01b0 c\u1ea7n g\u1ea1t k&iacute;nh ch\u1eafn gi&oacute;.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t: Th\u1ef1c hi\u1ec7n t\u1eeb 3-4 set, m\u1ed7i b&ecirc;n 10-12 l\u1ea7n.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}}&gt;&gt;&gt;Xem th&ecirc;m: <a href=\"https:\/\/www.coolmate.me\/blog\/phong-tap-gym-o-TPHCM-1558\">17+ Ph&ograve;ng T\u1eadp Gym \u1edf TPHCM Uy T&iacute;n, Nhi\u1ec1u Ng\u01b0\u1eddi T\u1eadp Nh\u1ea5t<\/a> {{{\/infobox}}}<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">H\u01b0\u1edbng d\u1eabn x&acirc;y l\u1ecbch t\u1eadp b\u1ee5ng d\u01b0\u1edbi cho n\u1eef<\/h2>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">T\u1ea7n su\u1ea5t t\u1eadp luy\u1ec7n<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t trong vi\u1ec7c gi\u1ea3m m\u1ee1 v&agrave; l&agrave;m s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng d\u01b0\u1edbi, c&aacute;c n&agrave;ng c\u1ea7n t\u1eadp luy\u1ec7n m\u1ed9t c&aacute;ch \u0111\u1ec1u \u0111\u1eb7n nh\u01b0ng kh&ocirc;ng qu&aacute; l\u1ea1m d\u1ee5ng:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\">T\u1ea7n su\u1ea5t l&yacute; t\u01b0\u1edfng: T\u1eadp b\u1ee5ng d\u01b0\u1edbi t\u1eeb 3 \u0111\u1ebfn 4 l\u1ea7n m\u1ed7i tu\u1ea7n, v\u1edbi &iacute;t nh\u1ea5t m\u1ed9t ng&agrave;y ngh\u1ec9 gi\u1eefa c&aacute;c bu\u1ed5i t\u1eadp \u0111\u1ec3 c\u01a1 b\u1ee5ng c&oacute; th\u1eddi gian ph\u1ee5c h\u1ed3i.<\/li>\n<li dir=\"ltr\" role=\"presentation\">L\u01b0u &yacute;: \u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi, ngo&agrave;i c&aacute;c b&agrave;i t\u1eadp b\u1ee5ng, n&agrave;ng c\u0169ng c\u1ea7n k\u1ebft h\u1ee3p v\u1edbi b&agrave;i t\u1eadp cardio v&agrave; ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p l&yacute;.<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">C\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">C\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn k\u1ebft qu\u1ea3 c\u1ee7a b&agrave;i t\u1eadp:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\">S\u1ed1 hi\u1ec7p: M\u1ed7i b&agrave;i t\u1eadp b\u1ee5ng d\u01b0\u1edbi n&ecirc;n \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n t\u1eeb 3 \u0111\u1ebfn 4 hi\u1ec7p. N\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u, c&oacute; th\u1ec3 th\u1ef1c hi\u1ec7n &iacute;t hi\u1ec7p h\u01a1n, sau \u0111&oacute; t\u0103ng d\u1ea7n khi c\u01a1 th\u1ec3 \u0111&atilde; quen v\u1edbi b&agrave;i t\u1eadp.<\/li>\n<li dir=\"ltr\" role=\"presentation\">S\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i: M\u1ed7i hi\u1ec7p n&ecirc;n th\u1ef1c hi\u1ec7n t\u1eeb 12 \u0111\u1ebfn 15 l\u1ea7n l\u1eb7p l\u1ea1i. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y b&agrave;i t\u1eadp qu&aacute; d\u1ec5 d&agrave;ng, h&atilde;y th\u1eed t\u0103ng s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i ho\u1eb7c n&acirc;ng cao m\u1ee9c \u0111\u1ed9 kh&oacute; \u0111\u1ec3 t\u0103ng hi\u1ec7u qu\u1ea3.<\/li>\n<li dir=\"ltr\" role=\"presentation\">T\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9: Sau v&agrave;i tu\u1ea7n t\u1eadp luy\u1ec7n, b\u1ea1n c&oacute; th\u1ec3 n&acirc;ng cao m\u1ee9c \u0111\u1ed9 b\u1eb1ng c&aacute;ch gi\u1ea3m th\u1eddi gian ngh\u1ec9 gi\u1eefa c&aacute;c hi\u1ec7p, th\u1ef1c hi\u1ec7n th&ecirc;m b&agrave;i t\u1eadp bi\u1ebfn th\u1ec3 ho\u1eb7c s\u1eed d\u1ee5ng th&ecirc;m d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3 nh\u01b0 con l\u0103n ho\u1eb7c t\u1ea1.<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">K\u1ebft h\u1ee3p c&aacute;c b&agrave;i t\u1eadp<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ec3 c&oacute; m\u1ed9t ch\u01b0\u01a1ng tr&igrave;nh t\u1eadp luy\u1ec7n to&agrave;n di\u1ec7n cho b\u1ee5ng d\u01b0\u1edbi, b\u1ea1n c\u1ea7n k\u1ebft h\u1ee3p nhi\u1ec1u b&agrave;i t\u1eadp kh&aacute;c nhau, t&aacute;c \u0111\u1ed9ng v&agrave;o c&aacute;c nh&oacute;m c\u01a1 kh&aacute;c nhau \u0111\u1ec3 t\u1ea1o s\u1ef1 \u0111a d\u1ea1ng v&agrave; t\u0103ng hi\u1ec7u qu\u1ea3.<\/p>\n<p dir=\"ltr\"><strong id=\"docs-internal-guid-e5f59930-7fff-95b4-deb2-7ce99353a4e8\"><\/strong><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_296.jpg\" alt=\"K\u1ebft h\u1ee3p c&aacute;c b&agrave;i t\u1eadp v\u1edbi nhau\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>K\u1ebft h\u1ee3p c&aacute;c b&agrave;i t\u1eadp v\u1edbi nhau<\/em><\/p>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp c\u01a1 b\u1ea3n cho b\u1ee5ng d\u01b0\u1edbi<\/h4>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\">Windshield Wipers: T\u1eadp trung v&agrave;o c\u01a1 b\u1ee5ng d\u01b0\u1edbi v&agrave; c\u01a1 ch&eacute;o b\u1ee5ng, gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t v&agrave; s\u0103n ch\u1eafc v&ugrave;ng b\u1ee5ng d\u01b0\u1edbi.<\/li>\n<li dir=\"ltr\" role=\"presentation\">Treo Ng\u01b0\u1eddi N&acirc;ng Ch&acirc;n G\u1eadp G\u1ed1i: T\u1ed1t cho c\u01a1 b\u1ee5ng d\u01b0\u1edbi v&agrave; c\u01a1 h&ocirc;ng, gi&uacute;p l&agrave;m s\u0103n ch\u1eafc v&agrave; gi\u1ea3m m\u1ee1 v&ugrave;ng b\u1ee5ng d\u01b0\u1edbi.<\/li>\n<li dir=\"ltr\" role=\"presentation\">Reverse Crunches (G\u1eadp b\u1ee5ng ng\u01b0\u1ee3c): T\u1eadp trung v&agrave;o c\u01a1 b\u1ee5ng d\u01b0\u1edbi, gi&uacute;p n&acirc;ng cao hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi.<\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp h\u1ed7 tr\u1ee3 cho c\u01a1 b\u1ee5ng d\u01b0\u1edbi<\/h4>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\">Plank (Ch\u1ed1ng \u0111\u1ea9y cao): M\u1eb7c d&ugrave; b&agrave;i t\u1eadp n&agrave;y kh&ocirc;ng t\u1eadp trung ho&agrave;n to&agrave;n v&agrave;o b\u1ee5ng d\u01b0\u1edbi, nh\u01b0ng n&oacute; gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng n&oacute;i chung v&agrave; t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng cho c\u01a1 th\u1ec3.<\/li>\n<li dir=\"ltr\" role=\"presentation\">Mountain Climbers: T\u1eadp luy\u1ec7n c\u01a1 b\u1ee5ng d\u01b0\u1edbi v&agrave; c\u01a1 ch&eacute;o, \u0111\u1ed3ng th\u1eddi t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n v&agrave; gi\u1ea3m m\u1ee1 to&agrave;n th&acirc;n.<\/li>\n<\/ul>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp n&acirc;ng cao cho b\u1ee5ng d\u01b0\u1edbi<\/h4>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\">Ab Roller (Con l\u0103n b\u1ee5ng): \u0110&acirc;y l&agrave; m\u1ed9t b&agrave;i t\u1eadp n&acirc;ng cao, t&aacute;c \u0111\u1ed9ng s&acirc;u v&agrave;o c\u01a1 b\u1ee5ng d\u01b0\u1edbi v&agrave; c&aacute;c c\u01a1 \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng.<\/li>\n<li dir=\"ltr\" role=\"presentation\">Leg Raises: N&acirc;ng ch&acirc;n th\u1eb3ng t\u1eeb t\u01b0 th\u1ebf n\u1eb1m ng\u1eeda, t&aacute;c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp v&agrave;o c\u01a1 b\u1ee5ng d\u01b0\u1edbi, gi&uacute;p gi\u1ea3m m\u1ee1 v&agrave; l&agrave;m s\u0103n ch\u1eafc v&ugrave;ng b\u1ee5ng d\u01b0\u1edbi.<\/li>\n<\/ul>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67c6fef3db34914bd7377c25,67c6e9dc71a6dc2f855dd648,67c6c07bf7d255018f10758d {{{\/productpreview_grid}}}<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">M\u1eabu l\u1ecbch t\u1eadp tham kh\u1ea3o cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u c&oacute; th\u1ec3 t\u1eadp 3 ng&agrave;y m\u1ed7i tu\u1ea7n v&agrave; ngh\u1ec9 ng\u01a1i m\u1ed9t ng&agrave;y gi\u1eefa c&aacute;c bu\u1ed5i t\u1eadp.<\/p>\n<div dir=\"ltr\" align=\"left\">\n<table style=\"border-collapse: collapse; width: 100%; border-width: 1px; height: 499.6px; border-color: rgb(0, 0, 0);\" border=\"1\">\n<colgroup>\n<col style=\"width: 13.5004%;\" width=\"81\">\n<col style=\"width: 16.6622%;\" width=\"100\">\n<col style=\"width: 14.6547%;\" width=\"88\">\n<col style=\"width: 16.6622%;\" width=\"100\">\n<col style=\"width: 38.4937%;\" width=\"231\"><\/colgroup>\n<tbody>\n<tr style=\"height: 54.4px;\">\n<td style=\"text-align: center; height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\"><strong>Ng&agrave;y<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\"><strong>B&agrave;i T\u1eadp<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\"><strong>S\u1ed1 Hi\u1ec7p<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\"><strong>S\u1ed1 L\u1ea7n L\u1eb7p L\u1ea1i<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\"><strong>Ghi Ch&uacute;<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.4px;\">\n<td style=\"height: 163.2px; border-color: rgb(0, 0, 0);\" rowspan=\"3\">\n<p dir=\"ltr\"><strong>Ng&agrave;y 1<\/strong><\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">1. Windshield Wipers<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">12-15 l\u1ea7n<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">T\u1eadp trung v&agrave;o c\u01a1 b\u1ee5ng d\u01b0\u1edbi v&agrave; c\u01a1 ch&eacute;o<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.4px;\">\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">2. Reverse Crunches<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">12-15 l\u1ea7n<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">T&aacute;c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp v&agrave;o c\u01a1 b\u1ee5ng d\u01b0\u1edbi<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.4px;\">\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">3. Plank<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">30 gi&acirc;y<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">Gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng t\u1ed5ng th\u1ec3<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.4px;\">\n<td style=\"height: 163.2px; border-color: rgb(0, 0, 0);\" rowspan=\"3\">\n<p dir=\"ltr\"><strong>Ng&agrave;y 2<\/strong><\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">1. Treo Ng\u01b0\u1eddi N&acirc;ng Ch&acirc;n G\u1eadp G\u1ed1i<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">10-12 l\u1ea7n<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">T\u1eadp trung v&agrave;o c\u01a1 b\u1ee5ng d\u01b0\u1edbi v&agrave; c\u01a1 h&ocirc;ng<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.4px;\">\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">2. Leg Raises<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">12-15 l\u1ea7n<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">Gi&uacute;p t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng d\u01b0\u1edbi<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.4px;\">\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">3. Mountain Climbers<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">30 gi&acirc;y<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">T\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n v&agrave; gi\u1ea3m m\u1ee1<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.4px;\">\n<td style=\"height: 118.8px; border-color: rgb(0, 0, 0);\" rowspan=\"3\">\n<p dir=\"ltr\"><strong>Ng&agrave;y 3<\/strong><\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">1. Ab Roller<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">8-10 l\u1ea7n<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">T\u1eadp trung v&agrave;o c\u01a1 b\u1ee5ng d\u01b0\u1edbi v&agrave; c\u01a1 \u1ed5n \u0111\u1ecbnh<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 54.4px;\">\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">2. Windshield Wipers<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">12-15 l\u1ea7n<\/p>\n<\/td>\n<td style=\"height: 54.4px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">Gi\u1ea3m m\u1ee1 v&agrave; s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng d\u01b0\u1edbi<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 10px;\">\n<td style=\"height: 10px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">3. Plank<\/p>\n<\/td>\n<td style=\"height: 10px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"height: 10px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">30 gi&acirc;y<\/p>\n<\/td>\n<td style=\"height: 10px; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">Gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u01a1 th\u1ec3<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 dir=\"ltr\">M\u1eabu l\u1ecbch t\u1eadp tham kh\u1ea3o cho ng\u01b0\u1eddi t\u1eadp l&acirc;u n\u0103m<\/h2>\n<p dir=\"ltr\">\u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi t\u1eadp l&acirc;u n\u0103m c&oacute; th\u1ec3 t\u1eadp 4-5 ng&agrave;y m\u1ed9t tu\u1ea7n, t&ugrave;y theo kh\u1ea3 n\u0103ng h\u1ed3i ph\u1ee5c v&agrave; m\u1ee5c ti&ecirc;u t\u1eadp luy\u1ec7n.<\/p>\n<div dir=\"ltr\" align=\"left\">\n<table style=\"border-collapse: collapse; width: 100%;\" border=\"1\">\n<colgroup>\n<col width=\"80\">\n<col width=\"98\">\n<col width=\"86\">\n<col width=\"98\">\n<col width=\"240\"><\/colgroup>\n<tbody>\n<tr>\n<td style=\"text-align: center; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\"><strong>Ng&agrave;y<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\"><strong>B&agrave;i T\u1eadp<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\"><strong>S\u1ed1 Hi\u1ec7p<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\"><strong>S\u1ed1 L\u1ea7n L\u1eb7p L\u1ea1i<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\"><strong>Ghi Ch&uacute;<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: rgb(0, 0, 0);\" rowspan=\"3\">\n<p dir=\"ltr\"><strong>Ng&agrave;y 1<\/strong><\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">1. Windshield Wipers<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">15-20 l\u1ea7n<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">T\u1eadp trung v&agrave;o c\u01a1 b\u1ee5ng d\u01b0\u1edbi v&agrave; c\u01a1 ch&eacute;o<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">2. Reverse Crunches<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">15-20 l\u1ea7n<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">T\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng d\u01b0\u1edbi v&agrave; c\u01a1 ch&eacute;o<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">3. Plank<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">45 gi&acirc;y<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">Gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v&agrave; s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u01a1 th\u1ec3<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: rgb(0, 0, 0);\" rowspan=\"3\">\n<p dir=\"ltr\"><strong>Ng&agrave;y 2<\/strong><\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">1. Treo Ng\u01b0\u1eddi N&acirc;ng Ch&acirc;n G\u1eadp G\u1ed1i<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">12-15 l\u1ea7n<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">S\u1eed d\u1ee5ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng d\u01b0\u1edbi v&agrave; c\u01a1 h&ocirc;ng<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">2. Leg Raises<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">15-20 l\u1ea7n<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">C\u1ea3i thi\u1ec7n \u0111\u1ed9 b\u1ec1n cho c\u01a1 b\u1ee5ng d\u01b0\u1edbi<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">3. Mountain Climbers<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">45 gi&acirc;y<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">Gi&uacute;p \u0111\u1ed1t m\u1ee1 nhanh ch&oacute;ng v&agrave; t\u0103ng s\u1ee9c b\u1ec1n<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: rgb(0, 0, 0);\" rowspan=\"3\">\n<p dir=\"ltr\"><strong>Ng&agrave;y 3<\/strong><\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">1. Ab Roller<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">12-15 l\u1ea7n<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">T\u1eadp trung v&agrave;o c\u01a1 b\u1ee5ng d\u01b0\u1edbi v&agrave; c\u01a1 \u1ed5n \u0111\u1ecbnh<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">2. Windshield Wipers<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">15-20 l\u1ea7n<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">S\u0103n ch\u1eafc v&agrave; gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">3. Plank<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">45 gi&acirc;y<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng v&agrave; l\u01b0ng d\u01b0\u1edbi<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: rgb(0, 0, 0);\" rowspan=\"4\">\n<p dir=\"ltr\"><strong>Ng&agrave;y 4<\/strong><\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">1. Hanging Leg Raises<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">12-15 l\u1ea7n<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">T\u1eadp trung v&agrave;o c\u01a1 b\u1ee5ng d\u01b0\u1edbi v&agrave; c\u01a1 ch&eacute;o<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">2. Russian Twists<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">20 l\u1ea7n (10 m\u1ed7i b&ecirc;n)<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">T\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng v&agrave; c\u01a1 ch&eacute;o b\u1ee5ng<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">3. Bicycle Crunches<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">4<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">15-20 l\u1ea7n<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">C\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t v&agrave; s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng d\u01b0\u1edbi<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">4. Side Plank (Plank nghi&ecirc;ng)<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">3<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">30 gi&acirc;y m\u1ed7i b&ecirc;n<\/p>\n<\/td>\n<td style=\"border-color: rgb(0, 0, 0);\">\n<p dir=\"ltr\">T\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng ch&eacute;o v&agrave; c\u01a1 \u1ed5n \u0111\u1ecbnh c\u01a1 th\u1ec3<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 dir=\"ltr\">Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi<\/h2>\n<h3 dir=\"ltr\">Nguy&ecirc;n t\u1eafc dinh d\u01b0\u1ee1ng<\/h3>\n<\/div>\n<\/div>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_676.jpg\" alt=\"Gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi \u0111&ograve;i h\u1ecfi s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l&agrave;nh m\u1ea1nh v&agrave; t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi \u0111&ograve;i h\u1ecfi s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l&agrave;nh m\u1ea1nh v&agrave; t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n<\/em><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong>Gi\u1ea3m l\u01b0\u1ee3ng calo<\/strong>: \u0110\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi, c&aacute;c n&agrave;ng c\u1ea7n t\u1ea1o ra s\u1ef1 th&acirc;m h\u1ee5t calo, t\u1ee9c l&agrave; ti&ecirc;u th\u1ee5 &iacute;t calo h\u01a1n m\u1ee9c c\u01a1 th\u1ec3 c\u1ea7n. Tuy nhi&ecirc;n, vi\u1ec7c gi\u1ea3m calo qu&aacute; m\u1ee9c c&oacute; th\u1ec3 g&acirc;y thi\u1ebfu h\u1ee5t dinh d\u01b0\u1ee1ng, v&igrave; v\u1eady c\u1ea7n gi\u1ea3m d\u1ea7n l\u01b0\u1ee3ng calo v&agrave; kh&ocirc;ng c\u1eaft gi\u1ea3m qu&aacute; m\u1ee9c c&aacute;c nh&oacute;m th\u1ef1c ph\u1ea9m quan tr\u1ecdng.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong>T\u0103ng c\u01b0\u1eddng protein<\/strong>: Protein gi&uacute;p x&acirc;y d\u1ef1ng c\u01a1 b\u1eafp, t\u0103ng c\u01b0\u1eddng qu&aacute; tr&igrave;nh trao \u0111\u1ed5i ch\u1ea5t v&agrave; gi&uacute;p b\u1ea1n c\u1ea3m th\u1ea5y no l&acirc;u h\u01a1n.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong>U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc<\/strong>: N\u01b0\u1edbc gi&uacute;p \u0111&agrave;o th\u1ea3i \u0111\u1ed9c t\u1ed1, duy tr&igrave; s\u1ef1 c&acirc;n b\u1eb1ng \u0111i\u1ec7n gi\u1ea3i v&agrave; t\u0103ng c\u01b0\u1eddng qu&aacute; tr&igrave;nh trao \u0111\u1ed5i ch\u1ea5t. U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc trong su\u1ed1t c\u1ea3 ng&agrave;y \u0111\u1ec3 gi&uacute;p gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi hi\u1ec7u qu\u1ea3 v&agrave; gi&uacute;p b\u1ea1n c\u1ea3m th\u1ea5y no.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong>H\u1ea1n ch\u1ebf \u0111\u01b0\u1eddng v&agrave; tinh b\u1ed9t<\/strong>: \u0110\u01b0\u1eddng v&agrave; tinh b\u1ed9t d\u1ec5 d&agrave;ng chuy\u1ec3n h&oacute;a th&agrave;nh m\u1ee1, \u0111\u1eb7c bi\u1ec7t l&agrave; \u1edf v&ugrave;ng b\u1ee5ng.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong>\u0102n nhi\u1ec1u ch\u1ea5t x\u01a1<\/strong>: Ch\u1ea5t x\u01a1 gi&uacute;p b\u1ea1n no l&acirc;u h\u01a1n, \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft v&agrave; h\u1ed7 tr\u1ee3 ti&ecirc;u h&oacute;a.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong>H\u1ea1n ch\u1ebf th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n<\/strong>: Th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n th\u01b0\u1eddng ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng, mu\u1ed1i v&agrave; ch\u1ea5t b&eacute;o b&atilde;o h&ograve;a kh&ocirc;ng t\u1ed1t cho c\u01a1 th\u1ec3.<\/li>\n<\/ul>\n<h3 dir=\"ltr\">Th\u1ef1c ph\u1ea9m n&ecirc;n \u0103n<\/h3>\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\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_608.jpg\" alt=\"N&ecirc;n b\u1ed5 sung protein n\u1ea1c v&agrave; rau xanh v&agrave;o th\u1ef1c \u0111\u01a1n h&agrave;ng ng&agrave;y\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>N&ecirc;n b\u1ed5 sung protein n\u1ea1c v&agrave; rau xanh v&agrave;o th\u1ef1c \u0111\u01a1n h&agrave;ng ng&agrave;y<\/em><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong>Protein n\u1ea1c<\/strong>: Th\u1ecbt g&agrave;, th\u1ecbt b&ograve; n\u1ea1c, c&aacute;, t&ocirc;m, tr\u1ee9ng v&agrave; c&aacute;c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa &iacute;t b&eacute;o (s\u1eefa chua kh&ocirc;ng \u0111\u01b0\u1eddng, ph&ocirc; mai &iacute;t b&eacute;o) gi&uacute;p b\u1ea1n x&acirc;y d\u1ef1ng c\u01a1 b\u1eafp v&agrave; \u0111\u1ea9y nhanh qu&aacute; tr&igrave;nh \u0111\u1ed1t ch&aacute;y m\u1ee1.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong>Ng\u0169 c\u1ed1c nguy&ecirc;n h\u1ea1t<\/strong>: C&aacute;c lo\u1ea1i ng\u0169 c\u1ed1c gi&agrave;u ch\u1ea5t x\u01a1 v&agrave; gi&uacute;p ki\u1ec3m so&aacute;t m\u1ee9c \u0111\u01b0\u1eddng huy\u1ebft \u1ed5n \u0111\u1ecbnh.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong>Rau xanh v&agrave; tr&aacute;i c&acirc;y<\/strong>: C&aacute;c lo\u1ea1i rau nh\u01b0 c\u1ea3i b&oacute; x&ocirc;i, b&ocirc;ng c\u1ea3i xanh, rau di\u1ebfp, d\u01b0a leo, c&agrave; r\u1ed1t&hellip; v&agrave; tr&aacute;i c&acirc;y nh\u01b0 t&aacute;o, cam, d&acirc;u t&acirc;y, b\u01b0\u1edfi r\u1ea5t gi&agrave;u vitamin, kho&aacute;ng ch\u1ea5t v&agrave; ch\u1ea5t x\u01a1.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong>Ch\u1ea5t b&eacute;o l&agrave;nh m\u1ea1nh<\/strong>: C&aacute;c lo\u1ea1i h\u1ea1t (h\u1ea1nh nh&acirc;n, &oacute;c ch&oacute;), d\u1ea7u &ocirc; liu, d\u1ea7u d\u1eeba, b\u01a1 t\u1eeb c&aacute;c lo\u1ea1i h\u1ea1t nh\u01b0 b\u01a1 h\u1ea1t m\u1ee1 ho\u1eb7c b\u01a1 \u0111\u1eadu ph\u1ed9ng t\u1ed1t cho s\u1ee9c kh\u1ecfe v&agrave; c&ograve;n gi&uacute;p b\u1ea1n c\u1ea3m th\u1ea5y no l&acirc;u h\u01a1n.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\"><strong>N\u01b0\u1edbc<\/strong>: U\u1ed1ng n\u01b0\u1edbc l\u1ecdc, n\u01b0\u1edbc &eacute;p tr&aacute;i c&acirc;y t\u01b0\u01a1i kh&ocirc;ng \u0111\u01b0\u1eddng, ho\u1eb7c tr&agrave; xanh gi&uacute;p gi\u1ea3m m\u1ee1 v&agrave; duy tr&igrave; c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh.<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}}&gt;&gt;&gt;Xem th&ecirc;m: <a href=\"https:\/\/www.coolmate.me\/blog\/nguoi-tap-gym-nen-an-gi-sau-buoi-tap-2394\">Ng\u01b0\u1eddi t\u1eadp gym n&ecirc;n \u0103n g&igrave; sau bu\u1ed5i t\u1eadp \u0111\u1ec3 kh&ocirc;ng b\u1ecb t\u0103ng c&acirc;n?<\/a> {{{\/infobox}}}<\/p>\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\">{{{infobox}}} Kh&aacute;m ph&aacute; ngay BST <a href=\"https:\/\/www.coolmate.me\/collection\/ao-bra-nu\" data-lark-is-custom=\"true\">&Aacute;o Bra N\u1eef<\/a> v&agrave; <a href=\"https:\/\/www.coolmate.me\/collection\/quan-legging\" data-lark-is-custom=\"true\">Qu\u1ea7n Legging<\/a> c\u1ee7a Coolmate ngay nh&eacute;! {{{\/infobox}}} {{{productpreview_grid title=&#8221;&#8221;}}} 67d1588dccca20173d2e29ee,67c6fc4c35c9835e9967696c{{{\/productpreview_grid}}}<\/div>\n<\/div>\n<h3 dir=\"ltr\">Th\u1ef1c ph\u1ea9m n&ecirc;n h\u1ea1n ch\u1ebf<\/h3>\n<p><strong id=\"docs-internal-guid-cb988d60-7fff-127e-1f9e-f02ac0fc5e40\" style=\"font-weight: normal;\"><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-cb988d60-7fff-127e-1f9e-f02ac0fc5e40\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); 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\/December2024\/20-bai-tap-gym-giam-mo-bung-duoi-cho-nu-tai-nha-hieu-qua_981.jpg\" alt=\"H\u1ea1n ch\u1ebf c&aacute;c \u0111\u1ed3 \u0103n nhanh nh\u01b0 g&agrave; r&aacute;n, pizza,...\" width=\"800\" height=\"600\"><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-cb988d60-7fff-127e-1f9e-f02ac0fc5e40\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u1ea1n ch\u1ebf c&aacute;c \u0111\u1ed3 \u0103n nhanh nh\u01b0 g&agrave; r&aacute;n, pizza,&#8230;<\/span><\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong id=\"docs-internal-guid-cb988d60-7fff-127e-1f9e-f02ac0fc5e40\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1ed3 \u0103n nhanh v&agrave; th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n:<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> C&aacute;c lo\u1ea1i th\u1ee9c \u0103n nhanh nh\u01b0 pizza, g&agrave; r&aacute;n, khoai t&acirc;y chi&ecirc;n, v&agrave; c&aacute;c m&oacute;n \u0103n ch\u1ebf bi\u1ebfn s\u1eb5n ch\u1ee9a nhi\u1ec1u calo r\u1ed7ng, ch\u1ea5t b&eacute;o b&atilde;o h&ograve;a v&agrave; mu\u1ed1i, g&acirc;y t\u0103ng m\u1ee1 b\u1ee5ng d\u01b0\u1edbi.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong id=\"docs-internal-guid-cb988d60-7fff-127e-1f9e-f02ac0fc5e40\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng:<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> \u0110\u1ed3 u\u1ed1ng c&oacute; ga, n\u01b0\u1edbc ng\u1ecdt, b&aacute;nh k\u1eb9o, kem, v&agrave; c&aacute;c lo\u1ea1i th\u1ee9c \u0103n c&oacute; ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng tinh luy\u1ec7 s\u1ebd l&agrave;m t\u0103ng m\u1ee1 b\u1ee5ng v&agrave; \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong id=\"docs-internal-guid-cb988d60-7fff-127e-1f9e-f02ac0fc5e40\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea5t b&eacute;o b&atilde;o h&ograve;a v&agrave; ch\u1ea5t b&eacute;o trans:<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> C&aacute;c th\u1ef1c ph\u1ea9m ch\u1ee9a ch\u1ea5t b&eacute;o b&atilde;o h&ograve;a (nh\u01b0 m\u1ee1 \u0111\u1ed9ng v\u1eadt, b\u01a1, c&aacute;c lo\u1ea1i th\u1ecbt m\u1ee1) v&agrave; ch\u1ea5t b&eacute;o trans (t\u1eeb th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n) c&oacute; th\u1ec3 l&agrave;m t\u0103ng m\u1ee1 b\u1ee5ng v&agrave; c&aacute;c b\u1ec7nh tim m\u1ea1ch.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong id=\"docs-internal-guid-cb988d60-7fff-127e-1f9e-f02ac0fc5e40\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Carbs tinh ch\u1ebf:<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> C&aacute;c lo\u1ea1i th\u1ef1c ph\u1ea9m nh\u01b0 b&aacute;nh m&igrave; tr\u1eafng, m&igrave; tr\u1eafng, b&aacute;nh ng\u1ecdt, v&agrave; c&aacute;c m&oacute;n \u0103n ch\u1ee9a b\u1ed9t tinh ch\u1ebf d\u1ec5 g&acirc;y t\u0103ng c&acirc;n v&agrave; t&iacute;ch m\u1ee1 b\u1ee5ng.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong id=\"docs-internal-guid-cb988d60-7fff-127e-1f9e-f02ac0fc5e40\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Alc&ocirc;hol:<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> R\u01b0\u1ee3u v&agrave; c&aacute;c \u0111\u1ed3 u\u1ed1ng c&oacute; c\u1ed3n c&oacute; th\u1ec3 g&acirc;y t&iacute;ch t\u1ee5 m\u1ee1, \u0111\u1eb7c bi\u1ec7t l&agrave; m\u1ee1 b\u1ee5ng. H\u1ea1n ch\u1ebf ho\u1eb7c tr&aacute;nh c&aacute;c lo\u1ea1i \u0111\u1ed3 u\u1ed1ng n&agrave;y \u0111\u1ec3 h\u1ed7 tr\u1ee3 qu&aacute; tr&igrave;nh gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi.<\/span><\/strong><\/li>\n<\/ul>\n<h2 dir=\"ltr\" style=\"line-height: 1.8; margin-top: 18pt; margin-bottom: 4pt; text-align: justify;\"><strong id=\"docs-internal-guid-cb988d60-7fff-127e-1f9e-f02ac0fc5e40\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); 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-cb988d60-7fff-127e-1f9e-f02ac0fc5e40\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">V\u1edbi 20 b&agrave;i t\u1eadp \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf khoa h\u1ecdc v&agrave; ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng ph&ugrave; h\u1ee3p, Coolmate tin r\u1eb1ng b\u1ea1n c&oacute; th\u1ec3 d\u1ec5 d&agrave;ng gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi ngay t\u1ea1i nh&agrave; ho\u1eb7c ph&ograve;ng gym. H&atilde;y ki&ecirc;n tr&igrave; v&agrave; \u0111\u1eb7t m\u1ee5c ti&ecirc;u r&otilde; r&agrave;ng \u0111\u1ec3 c&oacute; m\u1ed9t v&oacute;c d&aacute;ng m\u01a1 \u01b0\u1edbc b\u1ea1n nh&eacute;! \u0110\u1eebng qu&ecirc;n theo d&otilde;i<\/span> <a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/blog\"><span style=\"color: rgb(17, 85, 204); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">CoolBlog<\/span><\/a><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> \u0111\u1ec3 c\u1eadp nh\u1eadt th&ecirc;m nhi\u1ec1u th&ocirc;ng tin h\u1eefu &iacute;ch c&ugrave;ng xu h\u01b0\u1edbng th\u1eddi trang m\u1edbi nh\u1ea5t b\u1ea1n nh&eacute;.<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}}&gt;&gt;&gt;Xem th&ecirc;m:<\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><a href=\"https:\/\/www.coolmate.me\/blog\/khi-tap-gym-co-nen-mac-ao-lot-khong-4587\">G&oacute;c gi\u1ea3i \u0111&aacute;p cho n&agrave;ng: Khi t\u1eadp gym c&oacute; n&ecirc;n m\u1eb7c &aacute;o l&oacute;t kh&ocirc;ng?<\/a><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><a href=\"https:\/\/www.coolmate.me\/blog\/co-nen-thue-pt-tap-gym-2397\">PT Gym l&agrave; g&igrave;? C&oacute; n&ecirc;n thu&ecirc; PT khi tham gia t\u1eadp luy\u1ec7n th\u1ec3 h&igrave;nh kh&ocirc;ng<\/a><\/li>\n<li dir=\"ltr\" role=\"presentation\"><a href=\"https:\/\/www.coolmate.me\/blog\/phuong-phap-giu-co-bap-trong-mua-dong-4343\">Ph\u01b0\u01a1ng ph&aacute;p gi\u1eef c\u01a1 b\u1eafp trong m&ugrave;a \u0111&ocirc;ng t\u1ed1t nh\u1ea5t cho GYMER<\/a><\/li>\n<\/ul>\n<p dir=\"ltr\">{{{\/infobox}}}<\/p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vi\u1ec7c gi\u1eef v&oacute;c d&aacute;ng thon g\u1ecdn v&agrave; s\u1eafc ch\u1eafc l&agrave; mong mu\u1ed1n c\u1ee7a nhi\u1ec1u ch\u1ecb em ph\u1ee5 n\u1eef. \u0110\u1eb7c bi\u1ec7t, m\u1ee1 b\u1ee5ng d\u01b0\u1edbi th\u01b0\u1eddng l&agrave; khu v\u1ef1c kh&oacute; gi\u1ea3m nh\u1ea5t. Trong b&agrave;i vi\u1ebft n&agrave;y,Coolmate s\u1ebd gi\u1edbi thi\u1ec7u cho n&agrave;ng 20 b&agrave;i t\u1eadp gym gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi cho n\u1eef hi\u1ec7u qu\u1ea3 t\u1ea1i nh&agrave; v&agrave; ph&ograve;ng&#8230;<\/p>\n","protected":false},"author":96,"featured_media":17043,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[39],"tags":[],"class_list":["post-3864","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gym"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3864","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\/96"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=3864"}],"version-history":[{"count":1,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3864\/revisions"}],"predecessor-version":[{"id":10394,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3864\/revisions\/10394"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/17043"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=3864"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=3864"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=3864"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}