{"id":5790,"date":"2025-03-09T07:24:35","date_gmt":"2025-03-09T00:24:35","guid":{"rendered":"https:\/\/blog.coolmate.me\/10-bai-tap-pilates-tai-nha-cho-eo-thon-gon-san-chac-5129-5790"},"modified":"2025-09-04T15:15:59","modified_gmt":"2025-09-04T08:15:59","slug":"10-bai-tap-pilates-tai-nha-cho-eo-thon-gon-san-chac-5129","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/10-bai-tap-pilates-tai-nha-cho-eo-thon-gon-san-chac-5129","title":{"rendered":"10 b\u00e0i t\u1eadp Pilates t\u1ea1i nh\u00e0 cho eo thon g\u1ecdn, s\u0103n ch\u1eafc"},"content":{"rendered":"<p dir=\"ltr\">C&aacute;c b\u1ea1n n\u1eef mu\u1ed1n c&oacute; v&ograve;ng eo thon g\u1ecdn nh\u01b0ng kh&ocirc;ng c&oacute; th\u1eddi gian \u0111\u1ebfn ph&ograve;ng t\u1eadp? Pilates ch&iacute;nh l&agrave; gi\u1ea3i ph&aacute;p ho&agrave;n h\u1ea3o! \u0110&acirc;y l&agrave; ph\u01b0\u01a1ng ph&aacute;p luy\u1ec7n t\u1eadp nh\u1eb9 nh&agrave;ng nh\u01b0ng hi\u1ec7u qu\u1ea3, gi&uacute;p s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v&agrave; gi\u1ea3m c\u0103ng th\u1eb3ng. <a href=\"https:\/\/www.coolmate.me\/\">Coolmate<\/a> s\u1ebd h\u01b0\u1edbng d\u1eabn b\u1ea1n nh\u1eefng b&agrave;i t\u1eadp Pilates \u0111\u01a1n gi\u1ea3n, d\u1ec5 th\u1ef1c hi\u1ec7n t\u1ea1i nh&agrave;, gi&uacute;p b\u1ea1n duy tr&igrave; v&oacute;c d&aacute;ng v&agrave; t\u1ef1 tin h\u01a1n m\u1ed7i ng&agrave;y.<\/p>\n<h2 dir=\"ltr\">L\u1ee3i &iacute;ch c\u1ee7a vi\u1ec7c t\u1eadp Pilates<\/h2>\n<ul>\n<li dir=\"ltr\"><strong>T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 core:<\/strong> Pilates \u0111\u1eb7c bi\u1ec7t ch&uacute; tr\u1ecdng v&agrave;o vi\u1ec7c r&egrave;n luy\u1ec7n nh&oacute;m c\u01a1 core, bao g\u1ed3m c\u01a1 b\u1ee5ng, c\u01a1 l\u01b0ng d\u01b0\u1edbi, c\u01a1 h&ocirc;ng v&agrave; c\u01a1 m&ocirc;ng. M\u1ed9t c\u01a1 core kh\u1ecfe m\u1ea1nh kh&ocirc;ng ch\u1ec9 gi&uacute;p v&ograve;ng eo thon g\u1ecdn m&agrave; c&ograve;n \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v&agrave; h\u1ed7 tr\u1ee3 c&aacute;c ho\u1ea1t \u0111\u1ed9ng h&agrave;ng ng&agrave;y.<\/li>\n<li dir=\"ltr\"><strong>C\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf:<\/strong>C&aacute;c b&agrave;i t\u1eadp Pilates gi&uacute;p gi&atilde;n c\u01a1 c\u0103ng c\u1ee9ng (nh\u01b0 c\u01a1 ng\u1ef1c, c\u01a1 g\u1ea5p h&ocirc;ng) v&agrave; t\u0103ng c\u01b0\u1eddng nh&oacute;m c\u01a1 y\u1ebfu (nh\u01b0 c\u01a1 l\u01b0ng, c\u01a1 b\u1ee5ng), t\u1eeb \u0111&oacute; gi&uacute;p b\u1ea1n duy tr&igrave; t\u01b0 th\u1ebf chu\u1ea9n, gi\u1ea3m nguy c\u01a1 \u0111au nh\u1ee9c do sai t\u01b0 th\u1ebf.<\/li>\n<li dir=\"ltr\"><strong>T\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t v&agrave; d\u1ebbo dai:<\/strong> Pilates gi&uacute;p m\u1edf r\u1ed9ng ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c&aacute;c kh\u1edbp, l&agrave;m m\u1ec1m c\u01a1 b\u1eafp, gi&uacute;p b\u1ea1n di chuy\u1ec3n linh ho\u1ea1t h\u01a1n v&agrave; gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/li>\n<li dir=\"ltr\"><strong>Gi\u1ea3m \u0111au l\u01b0ng:<\/strong>Nh\u1edd vi\u1ec7c t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 core v&agrave; \u0111i\u1ec1u ch\u1ec9nh t\u01b0 th\u1ebf \u0111&uacute;ng, Pilates c&oacute; th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m \u0111au l\u01b0ng hi\u1ec7u qu\u1ea3, \u0111\u1eb7c bi\u1ec7t \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi ng\u1ed3i nhi\u1ec1u ho\u1eb7c c&oacute; v\u1ea5n \u0111\u1ec1 v\u1ec1 c\u1ed9t s\u1ed1ng.<\/li>\n<\/ul>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/tap-pilates-tai-nha-01.jpg\" alt=\"L\u1ee3i &iacute;ch c\u1ee7a vi\u1ec7c t\u1eadp Pilates\" width=\"1200\" height=\"900\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Pilates c&oacute; r\u1ea5t nhi\u1ec1u t&aacute;c d\u1ee5ng b\u1ed5 &iacute;ch v&agrave; t&iacute;ch c\u1ef1c \u0111\u1ebfn v\u1edbi cu\u1ed9c s\u1ed1ng th\u01b0\u1eddng ng&agrave;y (Ngu\u1ed3n: Pilates Time)<\/em><\/p>\n<ul>\n<li dir=\"ltr\"><strong>C\u1ea3i thi\u1ec7n s\u1ef1 c&acirc;n b\u1eb1ng:<\/strong>Nhi\u1ec1u b&agrave;i t\u1eadp Pilates y&ecirc;u c\u1ea7u b\u1ea1n gi\u1eef th\u0103ng b\u1eb1ng tr&ecirc;n m\u1ed9t ch&acirc;n ho\u1eb7c tr&ecirc;n b\u1ec1 m\u1eb7t kh&ocirc;ng \u1ed5n \u0111\u1ecbnh, gi&uacute;p r&egrave;n luy\u1ec7n kh\u1ea3 n\u0103ng ki\u1ec3m so&aacute;t c\u01a1 th\u1ec3 t\u1ed1t h\u01a1n.<\/li>\n<li dir=\"ltr\"><strong>N&acirc;ng cao nh\u1eadn th\u1ee9c v\u1ec1 c\u01a1 th\u1ec3:<\/strong> Pilates gi&uacute;p b\u1ea1n c\u1ea3m nh\u1eadn r&otilde; r&agrave;ng h\u01a1n v\u1ec1 t\u01b0 th\u1ebf, chuy\u1ec3n \u0111\u1ed9ng v&agrave; c&aacute;ch c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng, t\u1eeb \u0111&oacute; \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed9ng t&aacute;c ch&iacute;nh x&aacute;c h\u01a1n.<\/li>\n<li dir=\"ltr\"><strong>Gi\u1ea3m c\u0103ng th\u1eb3ng, stress:<\/strong>S\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh&agrave;ng v&agrave; h&iacute;t th\u1edf s&acirc;u trong Pilates gi&uacute;p th\u01b0 gi&atilde;n tinh th\u1ea7n, gi\u1ea3m lo &acirc;u v&agrave; c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/li>\n<li dir=\"ltr\"><strong>C\u1ea3i thi\u1ec7n v&oacute;c d&aacute;ng:<\/strong> Pilates gi&uacute;p s\u0103n ch\u1eafc c\u01a1 b\u1eafp, t\u1ea1o \u0111\u01b0\u1eddng cong c\u01a1 th\u1ec3 m\u1ec1m m\u1ea1i, gi&uacute;p b\u1ea1n c&oacute; v&oacute;c d&aacute;ng c&acirc;n \u0111\u1ed1i v&agrave; kh\u1ecfe m\u1ea1nh h\u01a1n.<\/li>\n<\/ul>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/tap-pilates-tai-nha-02.jpg\" alt=\"Pilates mang \u0111\u1ebfn m\u1ed9t l\u1ed1i s\u1ed1ng l&agrave;nh m\u1ea1nh\" width=\"1200\" height=\"900\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Pilates mang \u0111\u1ebfn m\u1ed9t l\u1ed1i s\u1ed1ng l&agrave;nh m\u1ea1nh v&agrave; \u0111\u1ea7y t&iacute;ch c\u1ef1c cho m\u1ecdi ng\u01b0\u1eddi (Ngu\u1ed3n: Pilates Time)<\/em><\/p>\n<p>{{{infobox}}} Xem th&ecirc;m: <a href=\"https:\/\/www.coolmate.me\/blog\/so-sanh-pilates-va-yoga-co-gi-giong-va-khac-nhau-4653\">So s&aacute;nh Pilates v&agrave; Yoga: C&oacute; g&igrave; gi\u1ed1ng v&agrave; kh&aacute;c nhau?<\/a> {{{\/infobox}}}<\/p>\n<h2 dir=\"ltr\">C&aacute;c b&agrave;i t\u1eadp Pilates cho eo thon g\u1ecdn, s\u0103n ch\u1eafc<\/h2>\n<h3 dir=\"ltr\">B&agrave;i t\u1eadp Bridge<\/h3>\n<p dir=\"ltr\"><strong>H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1eb1m ng\u1eeda, g\u1eadp g\u1ed1i, hai ch&acirc;n \u0111\u1eb7t tr&ecirc;n s&agrave;n, r\u1ed9ng b\u1eb1ng h&ocirc;ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1eb7t tay d\u1ecdc theo c\u01a1 th\u1ec3, l&ograve;ng b&agrave;n tay &uacute;p xu\u1ed1ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Si\u1ebft c\u01a1 b\u1ee5ng, n&acirc;ng h&ocirc;ng l&ecirc;n \u0111\u1ebfn khi t\u1ea1o th&agrave;nh \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb vai \u0111\u1ebfn \u0111\u1ea7u g\u1ed1i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef t\u01b0 th\u1ebf 3 &#8211; 5 gi&acirc;y, sau \u0111&oacute; h\u1ea1 h&ocirc;ng xu\u1ed1ng t\u1eeb t\u1eeb.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u1eb7p l\u1ea1i 10 &#8211; 15 l\u1ea7n.<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/tap-pilates-tai-nha-03.jpg\" alt=\"B&agrave;i t\u1eadp Bridge Pilates\" width=\"1200\" height=\"900\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp Bridge Pilates (Ngu\u1ed3n: Complete Pilates)<\/em><\/p>\n<h3 dir=\"ltr\">B&agrave;i t\u1eadp Crunches<\/h3>\n<p dir=\"ltr\"><strong>H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1eb1m ng\u1eeda, g\u1eadp g\u1ed1i, ch&acirc;n \u0111\u1eb7t tr&ecirc;n s&agrave;n, tay \u0111\u1eb7t sau \u0111\u1ea7u ho\u1eb7c b\u1eaft ch&eacute;o tr\u01b0\u1edbc ng\u1ef1c.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Si\u1ebft c\u01a1 b\u1ee5ng, n&acirc;ng vai l&ecirc;n kh\u1ecfi s&agrave;n nh\u01b0ng kh&ocirc;ng d&ugrave;ng l\u1ef1c c\u1ed5.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef 1 gi&acirc;y, r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Th\u1ef1c hi\u1ec7n 15 &#8211; 20 l\u1ea7n.<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/tap-pilates-tai-nha-04.jpg\" alt=\"B&agrave;i t\u1eadp Crunches Pilates\" width=\"1200\" height=\"900\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp Crunches Pilates (Ngu\u1ed3n: NBC News)<\/em><\/p>\n<h3 dir=\"ltr\">B&agrave;i t\u1eadp Leg Lifts<\/h3>\n<p dir=\"ltr\"><strong>H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1eb1m ng\u1eeda, hai ch&acirc;n du\u1ed7i th\u1eb3ng, tay \u0111\u1eb7t d\u1ecdc theo th&acirc;n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N&acirc;ng hai ch&acirc;n l&ecirc;n c&ugrave;ng l&uacute;c, gi\u1eef th\u1eb3ng, \u0111\u1ebfn khi vu&ocirc;ng g&oacute;c v\u1edbi s&agrave;n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u1ea1 ch&acirc;n xu\u1ed1ng ch\u1eadm nh\u01b0ng kh&ocirc;ng ch\u1ea1m s&agrave;n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u1eb7p l\u1ea1i 10 &#8211; 15 l\u1ea7n.<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/tap-pilates-tai-nha-05.jpg\" alt=\"B&agrave;i t\u1eadp Leg Lifts\" width=\"1200\" height=\"900\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp Leg Lifts (Ngu\u1ed3n: Pilatesclub)<\/em><\/p>\n<div data-lark-html-role=\"root\">{{{infobox}}} <span class=\"text-only\" data-eleid=\"3\">Tham kh\u1ea3o ngay <\/span><a class=\"link rich-text-anchor __anchor-intercept-flag__ text-content-link\" contenteditable=\"false\" href=\"https:\/\/www.coolmate.me\/collection\/yoga-pilates\" target=\"_blank\" rel=\"noopener noreferrer\" data-eleid=\"4\" data-lark-is-custom=\"true\" data-lark-link=\"true\">BST qu\u1ea7n &aacute;o Yoga &amp; Pilates n\u1eef<\/a><span class=\"text-only\" data-eleid=\"5\"> \u0111\u1ebfn t\u1eeb Coolmate:<\/span> {{{\/infobox}}}<\/div>\n<div data-lark-html-role=\"root\">\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67c6d8942e051c1c9d68405d,67c6f90b06f42a680e3b326b,67bfc99739cfa04dde6109cb {{{\/productpreview_grid}}}<\/p>\n<\/div>\n<h3 dir=\"ltr\">B&agrave;i t\u1eadp Bicycle Crunches\/ Criss Cross<\/h3>\n<p dir=\"ltr\"><strong>H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1eb1m ng\u1eeda, tay \u0111\u1eb7t sau \u0111\u1ea7u, g\u1eadp g\u1ed1i t\u1ea1o g&oacute;c 90 \u0111\u1ed9.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N&acirc;ng vai l&ecirc;n, \u0111\u1ed3ng th\u1eddi v\u1eb7n ng\u01b0\u1eddi, \u0111\u01b0a khu\u1ef7u tay tr&aacute;i ch\u1ea1m \u0111\u1ea7u g\u1ed1i ph\u1ea3i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ed5i b&ecirc;n, khu\u1ef7u tay ph\u1ea3i ch\u1ea1m \u0111\u1ea7u g\u1ed1i tr&aacute;i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Th\u1ef1c hi\u1ec7n lu&acirc;n phi&ecirc;n 15 &#8211; 20 l\u1ea7n m\u1ed7i b&ecirc;n.<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/tap-pilates-tai-nha-06.jpg\" alt=\"Bicycle Crunches\/ Criss Cross\" width=\"1200\" height=\"900\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp Bicycle Crunches\/ Criss Cross (Ngu\u1ed3n: Eat This Not That)<\/em><\/p>\n<h3 dir=\"ltr\">B&agrave;i t\u1eadp Side Leg Lifts<\/h3>\n<p dir=\"ltr\"><strong>H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1eb1m nghi&ecirc;ng, tay d\u01b0\u1edbi \u0111\u1ee1 \u0111\u1ea7u, ch&acirc;n du\u1ed7i th\u1eb3ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N&acirc;ng ch&acirc;n tr&ecirc;n l&ecirc;n cao m&agrave; kh&ocirc;ng xoay h&ocirc;ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u1ea1 ch&acirc;n xu\u1ed1ng t\u1eeb t\u1eeb, l\u1eb7p l\u1ea1i 12&ndash;15 l\u1ea7n m\u1ed7i b&ecirc;n.<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/tap-pilates-tai-nha-07.jpg\" alt=\"B&agrave;i t\u1eadp Side Leg Lifts\" width=\"1200\" height=\"900\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp Side Leg Lifts (Ngu\u1ed3n: Pilates)<\/em><\/p>\n<p>{{{infobox}}} Xem th&ecirc;m: <a href=\"https:\/\/www.coolmate.me\/blog\/5-cach-chon-do-tap-pilates-3811\">5 c&aacute;ch ch\u1ecdn \u0111\u1ed3 t\u1eadp pilates \u0111\u1eb9p, tho\u1ea3i m&aacute;i cho nam v&agrave; n\u1eef<\/a> {{{\/infobox}}}<\/p>\n<h3 dir=\"ltr\">B&agrave;i t\u1eadp Inner Thigh Lifts<\/h3>\n<p dir=\"ltr\"><strong>H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1eb1m nghi&ecirc;ng, ch&acirc;n d\u01b0\u1edbi du\u1ed7i th\u1eb3ng, ch&acirc;n tr&ecirc;n g\u1eadp l\u1ea1i \u0111\u1eb7t ph&iacute;a tr\u01b0\u1edbc.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N&acirc;ng ch&acirc;n d\u01b0\u1edbi l&ecirc;n cao nh\u1ea5t c&oacute; th\u1ec3, gi\u1eef 1 gi&acirc;y.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u1ea1 xu\u1ed1ng t\u1eeb t\u1eeb, l\u1eb7p l\u1ea1i 12 &#8211; 15 l\u1ea7n m\u1ed7i b&ecirc;n.<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/tap-pilates-tai-nha-08.jpg\" alt=\"B&agrave;i t\u1eadp Inner Thigh Lifts\" width=\"1200\" height=\"900\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp Inner Thigh Lifts (Ngu\u1ed3n: freebeat bike)<\/em><\/p>\n<h3 dir=\"ltr\">B&agrave;i t\u1eadp Side Bends\/ Mermaid Stretch<\/h3>\n<p dir=\"ltr\"><strong>H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ng\u1ed3i nghi&ecirc;ng, hai ch&acirc;n x\u1ebfp v\u1ec1 m\u1ed9t ph&iacute;a.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Tay c&ugrave;ng ph&iacute;a \u0111\u1eb7t tr&ecirc;n s&agrave;n, tay c&ograve;n l\u1ea1i v\u01b0\u01a1n cao.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">K&eacute;o gi&atilde;n c\u01a1 th\u1ec3 sang m\u1ed9t b&ecirc;n, gi\u1eef 5 gi&acirc;y.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ed5i b&ecirc;n, th\u1ef1c hi\u1ec7n 10 l\u1ea7n m\u1ed7i b&ecirc;n.<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/tap-pilates-tai-nha-09.jpg\" alt=\"B&agrave;i t\u1eadp Side Bends\/ Mermaid Stretch\" width=\"1200\" height=\"900\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp Side Bends\/ Mermaid Stretch (Ngu\u1ed3n: Pilatesclub)<\/em><\/p>\n<h3 dir=\"ltr\">B&agrave;i t\u1eadp Prone Leg Lifts\/ Swimming<\/h3>\n<p dir=\"ltr\"><strong>H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1eb1m s\u1ea5p, hai tay du\u1ed7i th\u1eb3ng tr\u01b0\u1edbc m\u1eb7t.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N&acirc;ng tay tr&aacute;i v&agrave; ch&acirc;n ph\u1ea3i l&ecirc;n, gi\u1eef 1 gi&acirc;y.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ed5i b&ecirc;n, n&acirc;ng tay ph\u1ea3i v&agrave; ch&acirc;n tr&aacute;i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Th\u1ef1c hi\u1ec7n lu&acirc;n phi&ecirc;n 15 l\u1ea7n m\u1ed7i b&ecirc;n.<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/tap-pilates-tai-nha-010.jpg\" alt=\"B&agrave;i t\u1eadp Prone Leg Lifts\/ Swimming\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp Prone Leg Lifts\/ Swimming (Ngu\u1ed3n: Prevention)<\/em><\/p>\n<h3 dir=\"ltr\">B&agrave;i t\u1eadp Pilates Squat<\/h3>\n<p dir=\"ltr\"><strong>H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ee9ng th\u1eb3ng, hai ch&acirc;n r\u1ed9ng h\u01a1n vai, m\u0169i ch&acirc;n h\u01a1i h\u01b0\u1edbng ra ngo&agrave;i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng t\u01b0 th\u1ebf squat, gi\u1eef l\u01b0ng th\u1eb3ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ea9y h&ocirc;ng v\u1ec1 sau, kh&ocirc;ng \u0111\u1ec3 g\u1ed1i v\u01b0\u1ee3t qu&aacute; m\u0169i ch&acirc;n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u, l\u1eb7p l\u1ea1i 12 &#8211; 15 l\u1ea7n.<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/tap-pilates-tai-nha-011.jpg\" alt=\"B&agrave;i t\u1eadp Pilates Squat\" width=\"1200\" height=\"900\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp Pilates Squat (Ngu\u1ed3n: Livestrong)<\/em><\/p>\n<h3 dir=\"ltr\">B&agrave;i t\u1eadp The Hundred<\/h3>\n<p dir=\"ltr\"><strong>H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1eb1m ng\u1eeda, n&acirc;ng ch&acirc;n l&ecirc;n t\u1ea1o g&oacute;c 45 \u0111\u1ed9.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N&acirc;ng vai v&agrave; \u0111\u1ea7u kh\u1ecfi s&agrave;n, du\u1ed7i th\u1eb3ng tay, n&acirc;ng l&ecirc;n ngang h&ocirc;ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1eadp tay l&ecirc;n xu\u1ed1ng nh\u1ecbp nh&agrave;ng, h&iacute;t v&agrave;o 5 nh\u1ecbp, th\u1edf ra 5 nh\u1ecbp.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u1eb7p l\u1ea1i 10 l\u1ea7n (t\u1ed5ng 100 nh\u1ecbp tay).<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/tap-pilates-tai-nha-012.jpg\" alt=\"B&agrave;i t\u1eadp The Hundred\" width=\"1200\" height=\"900\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>B&agrave;i t\u1eadp The Hundred (Ngu\u1ed3n: Verywell Fit)<\/em><\/p>\n<h2 dir=\"ltr\">L\u01b0u &yacute; khi t\u1eadp Pilates t\u1ea1i nh&agrave;<\/h2>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Kh\u1edfi \u0111\u1ed9ng k\u1ef9: D&agrave;nh 5 &#8211; 10 ph&uacute;t \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng, l&agrave;m n&oacute;ng c\u01a1 th\u1ec3 v&agrave; c&aacute;c kh\u1edbp tr\u01b0\u1edbc khi t\u1eadp, gi&uacute;p gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng v&agrave; t\u0103ng hi\u1ec7u qu\u1ea3 luy\u1ec7n t\u1eadp.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1eadp trung v&agrave;o k\u1ef9 thu\u1eadt: Pilates y&ecirc;u c\u1ea7u ki\u1ec3m so&aacute;t chuy\u1ec3n \u0111\u1ed9ng t\u1ed1t. H&atilde;y th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c ch\u1eadm r&atilde;i, \u0111&uacute;ng t\u01b0 th\u1ebf v&agrave; c\u1ea3m nh\u1eadn c\u01a1 b\u1eafp \u0111ang ho\u1ea1t \u0111\u1ed9ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Th\u1edf \u0111&uacute;ng c&aacute;ch: S\u1eed d\u1ee5ng h\u01a1i th\u1edf b\u1eb1ng c\u01a1 ho&agrave;nh: H&iacute;t v&agrave;o khi chu\u1ea9n b\u1ecb, th\u1edf ra khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c ch&iacute;nh \u0111\u1ec3 t\u1ed1i \u01b0u hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u1eafng nghe c\u01a1 th\u1ec3: N\u1ebfu c\u1ea3m th\u1ea5y \u0111au ho\u1eb7c kh&oacute; ch\u1ecbu, h&atilde;y d\u1eebng l\u1ea1i ngay l\u1eadp t\u1ee9c. Kh&ocirc;ng n&ecirc;n c\u1ed1 &eacute;p c\u01a1 th\u1ec3 v\u01b0\u1ee3t qu&aacute; gi\u1edbi h\u1ea1n \u0111\u1ec3 tr&aacute;nh ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy&ecirc;n: \u0110\u1ec3 \u0111\u1ea1t k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t, n&ecirc;n duy tr&igrave; t\u1eadp Pilates &iacute;t nh\u1ea5t 2&ndash;3 l\u1ea7n\/tu\u1ea7n. S\u1ef1 ki&ecirc;n tr&igrave; s\u1ebd gi&uacute;p b\u1ea1n th\u1ea5y r&otilde; s\u1ef1 thay \u0111\u1ed5i c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">K\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l&agrave;nh m\u1ea1nh: M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c&acirc;n b\u1eb1ng v\u1edbi th\u1ef1c ph\u1ea9m gi&agrave;u protein, ch\u1ea5t x\u01a1 v&agrave; vitamin s\u1ebd h\u1ed7 tr\u1ee3 qu&aacute; tr&igrave;nh \u0111\u1ed1t m\u1ee1, gi&uacute;p b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c v&ograve;ng eo s\u0103n ch\u1eafc nhanh h\u01a1n.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/tap-pilates-tai-nha-013.jpg\" alt=\"L\u01b0u &yacute; khi t\u1eadp Pilates t\u1ea1i nh&agrave;\" width=\"1200\" height=\"900\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>H&atilde;y l\u01b0u &yacute; th\u1eadt k\u1ef9 nh\u1eefng \u0111i\u1ec1u b&ecirc;n tr&ecirc;n \u0111\u1ec3 qu&aacute; tr&igrave;nh t\u1eadp luy\u1ec7n Pilates su&ocirc;n s\u1ebb nh\u1ea5t nh&eacute; (Ngu\u1ed3n: Pilates)<\/em><\/p>\n<h2 dir=\"ltr\">T\u1ed5ng k\u1ebft<\/h2>\n<p dir=\"ltr\">Tr&ecirc;n \u0111&acirc;y l&agrave; t\u1ed5ng h\u1ee3p top 10 b&agrave;i t\u1eadp Pilates t\u1ea1i nh&agrave; gi&uacute;p cho v&ograve;ng eo c\u1ee7a c&aacute;c b\u1ea1n n\u1eef thon g\u1ecdn v&agrave; ng&agrave;y c&agrave;ng s\u0103n ch\u1eafc. H&atilde;y th\u1eed ngay t\u1eeb h&ocirc;m nay \u0111\u1ec3 s\u1edbm c&oacute; k\u1ebft qu\u1ea3 t\u1ed1t b\u1ea1n nh&eacute;. \u0110\u1eebng qu&ecirc;n ti\u1ebfp t\u1ee5c theo d&otilde;i <a href=\"https:\/\/www.coolmate.me\/blog\">CoolBlog<\/a> \u0111\u1ec3 \u0111&oacute;n ch\u1edd nh\u1eefng b&agrave;i vi\u1ebft s\u1eafp t\u1edbi c\u1ee7a ch&uacute;ng m&igrave;nh.<\/p>\n<p dir=\"ltr\">{{{infobox}}}<\/p>\n<p dir=\"ltr\">Xem th&ecirc;m:<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><a href=\"https:\/\/www.coolmate.me\/blog\/pilates-la-gi-2527\">Pilates l&agrave; g&igrave;? T&aacute;c d\u1ee5ng tuy\u1ec7t v\u1eddi c\u1ee7a pilates b\u1ea1n \u0111&atilde; bi\u1ebft?<\/a><\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><a href=\"https:\/\/www.coolmate.me\/blog\/tap-pilates-bao-nhieu-tien-tim-hieu-chi-phi-tap-tai-ha-noi-tphcm-va-da-nang-5109\">T\u1eadp Pilates bao nhi&ecirc;u ti\u1ec1n? T&igrave;m hi\u1ec3u chi ph&iacute; t\u1eadp t\u1ea1i H&agrave; N\u1ed9i, TP.HCM v&agrave; \u0110&agrave; N\u1eb5ng<\/a><\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><a href=\"https:\/\/www.coolmate.me\/blog\/phong-tap-pilates-tphcm-uy-tin-chat-luong-nhat-4563\">15 Ph&ograve;ng T\u1eadp Pilates TPHCM Uy T&iacute;n, Ch\u1ea5t L\u01b0\u1ee3ng Nh\u1ea5t<\/a><\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\">{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>C&aacute;c b\u1ea1n n\u1eef mu\u1ed1n c&oacute; v&ograve;ng eo thon g\u1ecdn nh\u01b0ng kh&ocirc;ng c&oacute; th\u1eddi gian \u0111\u1ebfn ph&ograve;ng t\u1eadp? Pilates ch&iacute;nh l&agrave; gi\u1ea3i ph&aacute;p ho&agrave;n h\u1ea3o! \u0110&acirc;y l&agrave; ph\u01b0\u01a1ng ph&aacute;p luy\u1ec7n t\u1eadp nh\u1eb9 nh&agrave;ng nh\u01b0ng hi\u1ec7u qu\u1ea3, gi&uacute;p s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v&agrave; gi\u1ea3m c\u0103ng th\u1eb3ng. Coolmate s\u1ebd h\u01b0\u1edbng d\u1eabn b\u1ea1n nh\u1eefng b&agrave;i&#8230;<\/p>\n","protected":false},"author":19,"featured_media":19130,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[40],"tags":[],"class_list":["post-5790","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5790","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\/19"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=5790"}],"version-history":[{"count":1,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5790\/revisions"}],"predecessor-version":[{"id":12290,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5790\/revisions\/12290"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/19130"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=5790"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=5790"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=5790"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}