{"id":8091,"date":"2025-08-01T08:43:00","date_gmt":"2025-08-01T01:43:00","guid":{"rendered":"https:\/\/blog.coolmate.me\/cach-siet-co-bung-273-8091"},"modified":"2025-09-04T23:35:41","modified_gmt":"2025-09-04T16:35:41","slug":"cach-siet-co-bung-273","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/cach-siet-co-bung-273","title":{"rendered":"8 C\u00e1ch Si\u1ebft C\u01a1 B\u1ee5ng Gi\u1ea3m M\u1ee1 \u0110\u00fang C\u00e1ch, Hi\u1ec7u Qu\u1ea3"},"content":{"rendered":"<p><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" style=\"font-weight: normal;\"><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">Si\u1ebft c\u01a1 b\u1ee5ng l&agrave; k\u1ef9 thu\u1eadt n\u1ec1n t\u1ea3ng quan tr\u1ecdng trong t\u1eadp luy\u1ec7n, nh\u01b0ng l\u1ea1i d\u1ec5 g&acirc;y nh\u1ea7m l\u1eabn cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u. Khi th\u1ef1c hi\u1ec7n \u0111&uacute;ng, si\u1ebft c\u01a1 b\u1ee5ng kh&ocirc;ng ch\u1ec9 gi&uacute;p t\u0103ng hi\u1ec7u qu\u1ea3 c\u1ee7a c&aacute;c b&agrave;i t\u1eadp m&agrave; c&ograve;n h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n v&oacute;c d&aacute;ng v&agrave; t\u01b0 th\u1ebf. C&ugrave;ng <\/span><a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/\"><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;\">Coolmate<\/span><\/a><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> t&igrave;m hi\u1ec3u 8 c&aacute;ch si\u1ebft c\u01a1 b\u1ee5ng gi\u1ea3m m\u1ee1 \u0111&uacute;ng c&aacute;ch \u0111\u1ec3 luy\u1ec7n t\u1eadp an to&agrave;n, khoa h\u1ecdc v&agrave; \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 r&otilde; r\u1ec7t.<\/span><\/strong><\/span><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 18pt; margin-bottom: 4pt;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">Si\u1ebft c\u01a1 b\u1ee5ng l&agrave; g&igrave;?<\/span><\/strong><\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">Si\u1ebft c\u01a1 b\u1ee5ng l&agrave; k\u1ef9 thu\u1eadt co ch\u1eb7t v&agrave; gi\u1eef c\u0103ng nh&oacute;m c\u01a1 v&ugrave;ng b\u1ee5ng trong qu&aacute; tr&igrave;nh t\u1eadp luy\u1ec7n. Khi si\u1ebft, c&aacute;c c\u01a1 b\u1ee5ng s\u1ebd \u0111\u01b0\u1ee3c k&iacute;ch ho\u1ea1t v&agrave; duy tr&igrave; tr\u1ea1ng th&aacute;i c\u0103ng c\u1ee9ng, gi&uacute;p \u1ed5n \u0111\u1ecbnh th&acirc;n ng\u01b0\u1eddi v&agrave; gi\u1ea3m &aacute;p l\u1ef1c l&ecirc;n c\u1ed9t s\u1ed1ng.<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">K\u1ef9 thu\u1eadt n&agrave;y th\u01b0\u1eddng \u0111\u01b0\u1ee3c &aacute;p d\u1ee5ng trong c&aacute;c b&agrave;i t\u1eadp th\u1ec3 h&igrave;nh nh\u01b0 plank, squat, g\u1eadp b\u1ee5ng, \u0111\u1ea9y t\u1ea1. Vi\u1ec7c si\u1ebft c\u01a1 b\u1ee5ng \u0111&uacute;ng c&aacute;ch gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v&ugrave;ng core, t\u0103ng hi\u1ec7u qu\u1ea3 v\u1eadn \u0111\u1ed9ng v&agrave; h\u1ea1n ch\u1ebf nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/strong><\/span><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 18pt; margin-bottom: 4pt;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">L\u1ee3i &iacute;ch c\u1ee7a vi\u1ec7c si\u1ebft c\u01a1 b\u1ee5ng \u0111&uacute;ng c&aacute;ch<\/span><\/strong><\/span><\/h2>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">Si\u1ebft c\u01a1 b\u1ee5ng \u0111&uacute;ng c&aacute;ch gi&uacute;p k&iacute;ch ho\u1ea1t c\u01a1 core, t\u0103ng kh\u1ea3 n\u0103ng \u1ed5n \u0111\u1ecbnh th&acirc;n ng\u01b0\u1eddi v&agrave; h\u1ed7 tr\u1ee3 c\u1ed9t s\u1ed1ng khi t\u1eadp luy\u1ec7n.<\/span><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">K\u1ef9 thu\u1eadt n&agrave;y c&ograve;n gi&uacute;p c\u1ea3i thi\u1ec7n v&oacute;c d&aacute;ng, gi\u1ea3m m\u1ee1 v&ugrave;ng b\u1ee5ng v&agrave; t\u0103ng \u0111\u1ed9 s\u0103n ch\u1eafc c\u01a1.<\/span><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">Khi duy tr&igrave; th\u01b0\u1eddng xuy&ecirc;n, si\u1ebft c\u01a1 b\u1ee5ng gi&uacute;p \u0111\u1ecbnh h&igrave;nh c\u01a1 th\u1ec3 r&otilde; n&eacute;t h\u01a1n, nh\u01b0 r&atilde;nh b\u1ee5ng 11 \u1edf n\u1eef v&agrave; c\u01a1 b\u1ee5ng 6 m&uacute;i \u1edf nam.<\/span><\/strong><\/span><\/li>\n<\/ul>\n<p dir=\"ltr\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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\/July2025\/cach-siet-co-bung-1.jpg\" alt=\"Si\u1ebft c\u01a1 b\u1ee5ng \u0111&uacute;ng c&aacute;ch gi&uacute;p c\u1ea3i thi\u1ec7n v&oacute;c d&aacute;ng, t\u0103ng s\u1ee9c m\u1ea1nh core v&agrave; h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 v&ugrave;ng b\u1ee5ng\" width=\"1200\" height=\"900\"><br \/><\/span><\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">Si\u1ebft c\u01a1 b\u1ee5ng \u0111&uacute;ng c&aacute;ch gi&uacute;p c\u1ea3i thi\u1ec7n v&oacute;c d&aacute;ng, t\u0103ng s\u1ee9c m\u1ea1nh core v&agrave; h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 v&ugrave;ng b\u1ee5ng<\/span><\/strong><\/span><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.38; text-align: justify; margin-top: 18pt; margin-bottom: 4pt;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">H\u01b0\u1edbng d\u1eabn chi ti\u1ebft c&aacute;ch si\u1ebft c\u01a1 b\u1ee5ng \u0111&uacute;ng c&aacute;ch<\/span><\/strong><\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">Nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng nh\u1ea7m l\u1eabn gi\u1eefa si\u1ebft c\u01a1 b\u1ee5ng v&agrave; h&oacute;p b\u1ee5ng. H&oacute;p b\u1ee5ng l&agrave; thu g\u1ecdn b\u1ee5ng v&agrave;o trong, trong khi si\u1ebft c\u01a1 l&agrave; co ch\u1eb7t c&aacute;c nh&oacute;m c\u01a1 v&ugrave;ng b\u1ee5ng \u0111\u1ec3 t\u1ea1o l\u1ef1c v&agrave; t\u0103ng hi\u1ec7u qu\u1ea3 v\u1eadn \u0111\u1ed9ng. D\u01b0\u1edbi \u0111&acirc;y l&agrave; c&aacute;c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n k\u1ef9 thu\u1eadt si\u1ebft c\u01a1 b\u1ee5ng \u0111&uacute;ng c&aacute;ch:<\/span><\/strong><\/span><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">B\u01b0\u1edbc 1:<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> \u0110\u1ee9ng ho\u1eb7c ng\u1ed3i th\u1eb3ng l\u01b0ng, gi\u1eef \u0111\u1ea7u, vai v&agrave; l\u01b0ng \u1edf t\u01b0 th\u1ebf \u1ed5n \u0111\u1ecbnh. Th\u1ea3 l\u1ecfng to&agrave;n b\u1ed9 c\u01a1 th\u1ec3.<\/span><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">B\u01b0\u1edbc 2:<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> H&iacute;t s&acirc;u b\u1eb1ng m\u0169i \u0111\u1ec3 kh&ocirc;ng kh&iacute; l&agrave;m c\u0103ng to&agrave;n b\u1ed9 khoang b\u1ee5ng.<\/span><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">B\u01b0\u1edbc 3:<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> Th\u1edf ra d\u1ee9t kho&aacute;t b\u1eb1ng mi\u1ec7ng, \u0111\u1ed3ng th\u1eddi si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng h\u01b0\u1edbng v&agrave;o c\u1ed9t s\u1ed1ng. Tr&aacute;nh g\u1ed3ng c\u01a1 b\u1eb1ng vai ho\u1eb7c tay.<\/span><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">B\u01b0\u1edbc 4:<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> Gi\u1eef tr\u1ea1ng th&aacute;i si\u1ebft c\u01a1 b\u1ee5ng trong khi ti\u1ebfp t\u1ee5c th\u1edf nh\u1eb9 v&agrave; \u0111\u1ec1u. T\u1eadp trung c\u1ea3m nh\u1eadn l\u1ef1c c\u0103ng t\u1ea1i v&ugrave;ng c\u01a1 b\u1ee5ng.<\/span><\/strong><\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">\u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t, c\u1ea7n duy tr&igrave; k\u1ef9 thu\u1eadt n&agrave;y th\u01b0\u1eddng xuy&ecirc;n trong qu&aacute; tr&igrave;nh t\u1eadp luy\u1ec7n v&agrave; k\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l&yacute;, \u01b0u ti&ecirc;n th\u1ef1c ph\u1ea9m gi&agrave;u \u0111\u1ea1m, ch\u1ea5t x\u01a1 v&agrave; h\u1ea1n ch\u1ebf ch\u1ea5t b&eacute;o b&atilde;o h&ograve;a.<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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\/July2025\/cach-siet-co-bung-2.jpg\" alt=\"K\u1ef9 thu\u1eadt si\u1ebft c\u01a1 b\u1ee5ng \u0111&uacute;ng c&aacute;ch gi&uacute;p k&iacute;ch ho\u1ea1t c\u01a1 core, \u1ed5n \u0111\u1ecbnh c\u01a1 th\u1ec3 v&agrave; t\u0103ng hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n\" width=\"1200\" height=\"900\"><br \/><\/span><\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">K\u1ef9 thu\u1eadt si\u1ebft c\u01a1 b\u1ee5ng \u0111&uacute;ng c&aacute;ch gi&uacute;p k&iacute;ch ho\u1ea1t c\u01a1 core, \u1ed5n \u0111\u1ecbnh c\u01a1 th\u1ec3 v&agrave; t\u0103ng hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}} <span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">&gt;&gt;&gt; T&igrave;m hi\u1ec3u th&ecirc;m: <\/span><a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/blog\/nam-gioi-di-tap-gym-mac-gi-1873\"><span style=\"color: rgb(17, 85, 204); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">\u0110i t\u1eadp gym m\u1eb7c g&igrave;? 15 set \u0111\u1ed3 t\u1eadp gym th\u1eddi trang, n\u0103ng \u0111\u1ed9ng cho ch&agrave;ng<\/span><\/a> {{{\/infobox}}}<\/span><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch ki\u1ec3m tra si\u1ebft c\u01a1 b\u1ee5ng \u0111&uacute;ng hay kh&ocirc;ng<\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">D\u1ea5u hi\u1ec7u si\u1ebft \u0111&uacute;ng:<\/span><\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">C\u01a1 b\u1ee5ng c\u1ea3m th\u1ea5y c\u1ee9ng ch\u1eafc khi \u1ea5n nh\u1eb9 b\u1eb1ng tay.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">H\u01a1i th\u1edf v\u1eabn duy tr&igrave; \u0111\u01b0\u1ee3c, kh&ocirc;ng b\u1ecb n&iacute;n th\u1edf.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0ng d\u01b0\u1edbi \u1ed5n \u0111\u1ecbnh, kh&ocirc;ng cong ho\u1eb7c v&otilde;ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">Vai v&agrave; c\u1ed5 th\u1ea3 l\u1ecfng, kh&ocirc;ng b\u1ecb g\u1ed3ng theo.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">M\u1eb9o t\u1ef1 ki\u1ec3m tra:<\/span><\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">\u1ea4n ng&oacute;n tay: D&ugrave;ng ng&oacute;n tay \u1ea5n v&agrave;o hai b&ecirc;n h&ocirc;ng (c\u01a1 ch&eacute;o b\u1ee5ng). N\u1ebfu si\u1ebft \u0111&uacute;ng, khu v\u1ef1c n&agrave;y s\u1ebd c\u1ee9ng l\u1ea1i.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">\u0110\u1eb7t s&aacute;ch l&ecirc;n b\u1ee5ng: N\u1eb1m ng\u1eeda, \u0111\u1eb7t m\u1ed9t cu\u1ed1n s&aacute;ch m\u1ecfng l&ecirc;n b\u1ee5ng. Khi si\u1ebft \u0111&uacute;ng, s&aacute;ch h\u01a1i nh&ocirc; l&ecirc;n \u1ed5n \u0111\u1ecbnh, kh&ocirc;ng rung l\u1eafc.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">L\u01b0u &yacute; khi t\u1eadp:<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">K\u1ef9 thu\u1eadt si\u1ebft c\u01a1 n&ecirc;n \u0111\u01b0\u1ee3c duy tr&igrave; li&ecirc;n t\u1ee5c trong su\u1ed1t b&agrave;i t\u1eadp, \u0111\u1eb7c bi\u1ec7t \u1edf pha d&ugrave;ng l\u1ef1c. H&iacute;t v&agrave;o khi chu\u1ea9n b\u1ecb, th\u1edf ra k\u1ebft h\u1ee3p si\u1ebft ch\u1eb7t b\u1ee5ng khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t&aacute;c ch&iacute;nh.<\/span><\/p>\n<p style=\"text-align: justify;\">{{{infobox}}}<em> <strong><span style=\"font-family: arial, helvetica, sans-serif;\">Kh&aacute;m ph&aacute; ngay <\/span><\/strong><span style=\"font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/www.coolmate.me\/collection\/quan-ao-phu-kien-tap-gym\" target=\"_blank\" rel=\"noopener\">Qu\u1ea7n &aacute;o t\u1eadp gym nam Coolmate<\/a><\/span> <\/em>{{{\/infobox}}}<\/p>\n<p>{{{productpreview title=&#8221;&#8221;}}} 6847b1d3fe7a3b113e54de17 {{{\/productpreview}}}<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">8 b&agrave;i t\u1eadp gi&uacute;p si\u1ebft c\u01a1 b\u1ee5ng hi\u1ec7u qu\u1ea3, nhanh nh\u1ea5t<\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">M\u1ed9t s\u1ed1 b&agrave;i t\u1eadp gi&uacute;p si\u1ebft c\u01a1 b\u1ee5ng hi\u1ec7u qu\u1ea3 c&oacute; th\u1ec3 th\u1ef1c hi\u1ec7n t\u1ea1i nh&agrave; ho\u1eb7c ph&ograve;ng t\u1eadp. C&aacute;c \u0111\u1ed9ng t&aacute;c n&agrave;y t\u1eadp trung v&agrave;o nh&oacute;m c\u01a1 trung t&acirc;m (core), y&ecirc;u c\u1ea7u duy tr&igrave; si\u1ebft c\u01a1 b\u1ee5ng trong su\u1ed1t qu&aacute; tr&igrave;nh v\u1eadn \u0111\u1ed9ng. D\u01b0\u1edbi \u0111&acirc;y l&agrave; m\u1ed9t s\u1ed1 b&agrave;i t\u1eadp ph\u1ed5 bi\u1ebfn:<\/span><\/p>\n<h3><span style=\"font-family: arial, helvetica, sans-serif;\">1. \u0110\u1ea1p xe tr&ecirc;n kh&ocirc;ng<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">\u0110&acirc;y l&agrave; b&agrave;i t\u1eadp b\u1ee5ng \u0111\u1ed9ng, t&aacute;c \u0111\u1ed9ng to&agrave;n di\u1ec7n l&ecirc;n c\u01a1 b\u1ee5ng tr&ecirc;n, c\u01a1 b\u1ee5ng d\u01b0\u1edbi v&agrave; c\u01a1 ch&eacute;o. B&agrave;i t\u1eadp m&ocirc; ph\u1ecfng chuy\u1ec3n \u0111\u1ed9ng \u0111\u1ea1p xe, k\u1ebft h\u1ee3p gi\u1eefa g\u1eadp b\u1ee5ng v&agrave; xoay th&acirc;n gi&uacute;p \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3, c\u1ea3i thi\u1ec7n \u0111\u1ed9 r&otilde; n&eacute;t c\u1ee7a c\u01a1 b\u1ee5ng.<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1: <\/strong>N\u1eb1m ng\u1eeda, hai tay \u0111\u1eb7t sau \u0111\u1ea7u, n&acirc;ng vai kh\u1ecfi s&agrave;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2:<\/strong> N&acirc;ng hai ch&acirc;n l&ecirc;n t\u1ea1o g&oacute;c kho\u1ea3ng 45 \u0111\u1ed9 v\u1edbi m\u1eb7t s&agrave;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3: <\/strong>Co g\u1ed1i ph\u1ea3i, \u0111\u1ed3ng th\u1eddi xoay ng\u01b0\u1eddi \u0111\u1ec3 khu\u1ef7u tay tr&aacute;i ch\u1ea1m g\u1ed1i ph\u1ea3i.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 4:<\/strong> Du\u1ed7i ch&acirc;n ph\u1ea3i, l\u1eb7p l\u1ea1i v\u1edbi b&ecirc;n c&ograve;n l\u1ea1i.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 5: <\/strong>Th\u1ef1c hi\u1ec7n lu&acirc;n phi&ecirc;n 10&ndash;20 l\u1ea7n m\u1ed7i b&ecirc;n, gi\u1eef c\u01a1 b\u1ee5ng si\u1ebft ch\u1eb7t su\u1ed1t b&agrave;i t\u1eadp.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-family: arial, helvetica, sans-serif;\"><strong 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;\"><iframe loading=\"lazy\" style=\"display: table; margin-left: auto; margin-right: auto;\" title=\"\u0110\u1ea1p xe tr&ecirc;n kh&ocirc;ng c&oacute; t&aacute;c d\u1ee5ng g&igrave;? Nh\u1eefng b&agrave;i t\u1eadp \u0111\u1ea1p xe tr&ecirc;n kh&ocirc;ng &bull; Elipsport.vn\" src=\"https:\/\/www.youtube.com\/embed\/AeauS6EcZbg\" width=\"1080\" height=\"608\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/strong><\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">Xem video h\u01b0\u1edbng d\u1eabn chi ti\u1ebft b&agrave;i t\u1eadp \u0111\u1ea1p xe tr&ecirc;n kh&ocirc;ng hi\u1ec7u qu\u1ea3<\/span><\/strong><\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">2. Plank<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/www.coolmate.me\/blog\/plank-la-gi-1370\">Plank<\/a> l&agrave; b&agrave;i t\u1eadp t\u0129nh gi&uacute;p si\u1ebft ch\u1eb7t to&agrave;n b\u1ed9 v&ugrave;ng c\u01a1 l&otilde;i, bao g\u1ed3m c\u01a1 b\u1ee5ng, l\u01b0ng d\u01b0\u1edbi v&agrave; vai. D&ugrave; kh&ocirc;ng di chuy\u1ec3n, nh\u01b0ng plank t\u1ea1o &aacute;p l\u1ef1c l\u1edbn l&ecirc;n c\u01a1 b\u1ee5ng, gi&uacute;p t\u0103ng s\u1ee9c b\u1ec1n v&agrave; kh\u1ea3 n\u0103ng gi\u1eef \u1ed5n \u0111\u1ecbnh th&acirc;n ng\u01b0\u1eddi.<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1: <\/strong>N\u1eb1m s\u1ea5p, ch\u1ed1ng khu\u1ef7u tay v&agrave; m\u0169i ch&acirc;n n&acirc;ng ng\u01b0\u1eddi l&ecirc;n kh\u1ecfi s&agrave;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2:<\/strong> \u0110\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 n\u1eb1m tr&ecirc;n m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g&oacute;t ch&acirc;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3: <\/strong>Si\u1ebft c\u01a1 b\u1ee5ng, gi\u1eef nguy&ecirc;n t\u01b0 th\u1ebf 30&ndash;60 gi&acirc;y, th\u1edf \u0111\u1ec1u.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" style=\"display: table; margin-left: auto; margin-right: auto;\" title=\"7 Ph&uacute;t PLANK T\u1ea1i Nh&agrave; | \u0110\u1ed1t S\u1ea1ch M\u1ee1 B\u1ee5ng, S\u0103n Ch\u1eafc To&agrave;n B\u1ed9 C\u01a1 Th\u1ec3\" src=\"https:\/\/www.youtube.com\/embed\/VBqpySZTGKs\" width=\"1080\" height=\"608\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">Xem video h\u01b0\u1edbng d\u1eabn chi ti\u1ebft b&agrave;i t\u1eadp Plank chu\u1ea9n hi\u1ec7u qu\u1ea3<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}}<\/span><span style=\"font-family: arial, helvetica, sans-serif;\"><em><strong>&gt;&gt;&gt; Kh&aacute;m ph&aacute; ph&ecirc;m:<\/strong> <a href=\"https:\/\/www.coolmate.me\/blog\/plank-co-giam-mo-bung-khong-huong-dan-cach-tap-plank-dung-chuan-4684\">Plank c&oacute; gi\u1ea3m m\u1ee1 b\u1ee5ng kh&ocirc;ng? H\u01b0\u1edbng d\u1eabn c&aacute;ch t\u1eadp Plank \u0111&uacute;ng chu\u1ea9n<\/a><\/em><\/span><span style=\"font-family: arial, helvetica, sans-serif;\">{{{\/infobox}}}<br \/><\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">3. Side Plank &#8211; T Side Plank<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Side Plank l&agrave; bi\u1ebfn th\u1ec3 nghi&ecirc;ng c\u1ee7a plank, t\u1eadp trung v&agrave;o c\u01a1 b\u1ee5ng xi&ecirc;n hai b&ecirc;n. Phi&ecirc;n b\u1ea3n T Side Plank m\u1edf r\u1ed9ng th&ecirc;m chuy\u1ec3n \u0111\u1ed9ng tay, t\u0103ng \u0111\u1ed9 kh&oacute; v&agrave; gi&uacute;p c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng. R\u1ea5t hi\u1ec7u qu\u1ea3 \u0111\u1ec3 l&agrave;m r&otilde; ph\u1ea7n c\u01a1 s\u01b0\u1eddn.<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1:<\/strong> N\u1eb1m nghi&ecirc;ng, ch\u1ed1ng khu\u1ef7u tay d\u01b0\u1edbi vai, hai ch&acirc;n ch\u1ed3ng l&ecirc;n nhau.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2:<\/strong> N&acirc;ng h&ocirc;ng sao cho vai, h&ocirc;ng v&agrave; m\u1eaft c&aacute; ch&acirc;n t\u1ea1o th&agrave;nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3:<\/strong> Si\u1ebft b\u1ee5ng v&agrave; gi\u1eef t\u01b0 th\u1ebf trong 20&ndash;30 gi&acirc;y m\u1ed7i b&ecirc;n. (T Side Plank: \u0110\u01b0a tay c&ograve;n l\u1ea1i th\u1eb3ng l&ecirc;n cao t\u1ea1o h&igrave;nh ch\u1eef T, c&oacute; th\u1ec3 n&acirc;ng m\u1ed9t ch&acirc;n l&ecirc;n n\u1ebfu mu\u1ed1n t\u0103ng \u0111\u1ed9 kh&oacute;).<\/span><\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" style=\"display: table; margin-left: auto; margin-right: auto;\" title=\"How To Do A Side Plank | The Right Way | Well+Good\" src=\"https:\/\/www.youtube.com\/embed\/XeN4pEZZJNI\" width=\"648\" height=\"365\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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\u01b0\u1edbng d\u1eabn chi ti\u1ebft b&agrave;i t\u1eadp Side Plank &#8211; T Side Plank \u0111\u1ec3 tr&aacute;nh g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng<\/span><\/strong><\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">4. Dead Bug<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Dead Bug l&agrave; b&agrave;i t\u1eadp ki\u1ec3m so&aacute;t c\u01a1 b\u1ee5ng s&acirc;u, gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ef1 \u1ed5n \u0111\u1ecbnh v&agrave; gi\u1ea3m c\u0103ng th\u1eb3ng l&ecirc;n l\u01b0ng d\u01b0\u1edbi. Th&iacute;ch h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c ng\u01b0\u1eddi mu\u1ed1n t\u1eadp trung v&agrave;o k\u1ef9 n\u0103ng gi\u1eef \u1ed5n \u0111\u1ecbnh v&ugrave;ng core trong chuy\u1ec3n \u0111\u1ed9ng tay v&agrave; ch&acirc;n.<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1: <\/strong>N\u1eb1m ng\u1eeda, tay gi\u01a1 th\u1eb3ng l&ecirc;n, \u0111\u1ea7u g\u1ed1i g\u1eadp vu&ocirc;ng g&oacute;c.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2:<\/strong> H&iacute;t v&agrave;o, sau \u0111&oacute; th\u1edf ra v&agrave; h\u1ea1 tay ph\u1ea3i c&ugrave;ng ch&acirc;n tr&aacute;i g\u1ea7n s&aacute;t s&agrave;n, gi\u1eef l\u01b0ng &eacute;p s&agrave;n.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3:<\/strong> \u0110\u01b0a tay v&agrave; ch&acirc;n v\u1ec1 v\u1ecb tr&iacute; ban \u0111\u1ea7u, \u0111\u1ed5i b&ecirc;n.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 4: <\/strong>Th\u1ef1c hi\u1ec7n 10&ndash;15 l\u1ea7n m\u1ed7i b&ecirc;n.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" style=\"display: table; margin-left: auto; margin-right: auto;\" title=\"Core Exercise: Dead Bug\" src=\"https:\/\/www.youtube.com\/embed\/g_BYB0R-4Ws\" width=\"648\" height=\"365\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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\u01b0\u1edbng d\u1eabn chi ti\u1ebft b&agrave;i t\u1eadp Dead Bug gi&uacute;p ki\u1ec3m so&aacute;t c\u01a1 b\u1ee5ng c\u1ea3i thi\u1ec7n s\u1ef1 \u1ed5n \u0111\u1ecbnh v&agrave; gi\u1ea3m c\u0103ng th\u1eb3ng l&ecirc;n l\u01b0ng d\u01b0\u1edbi<\/span><\/strong><\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">5. Bird Dog<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Bird Dog gi&uacute;p r&egrave;n luy\u1ec7n s\u1ef1 ph\u1ed1i h\u1ee3p v&agrave; ki\u1ec3m so&aacute;t th&acirc;n ng\u01b0\u1eddi, t&aacute;c \u0111\u1ed9ng l&ecirc;n c\u01a1 b\u1ee5ng, l\u01b0ng d\u01b0\u1edbi v&agrave; c\u01a1 m&ocirc;ng. B&agrave;i t\u1eadp n&agrave;y ph&ugrave; h\u1ee3p v\u1edbi ng\u01b0\u1eddi mu\u1ed1n c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng v&agrave; si\u1ebft c\u01a1 core trong c&aacute;c \u0111\u1ed9ng t&aacute;c tay&ndash;ch&acirc;n \u0111\u1ed1i b&ecirc;n.<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1:<\/strong> V&agrave;o t\u01b0 th\u1ebf b&ograve;, hai tay \u0111\u1eb7t d\u01b0\u1edbi vai, \u0111\u1ea7u g\u1ed1i d\u01b0\u1edbi h&ocirc;ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2: <\/strong>Si\u1ebft b\u1ee5ng, \u0111\u1ed3ng th\u1eddi du\u1ed7i tay ph\u1ea3i v&agrave; ch&acirc;n tr&aacute;i th\u1eb3ng h&agrave;ng v\u1edbi th&acirc;n ng\u01b0\u1eddi.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3:<\/strong> Gi\u1eef 2&ndash;3 gi&acirc;y, tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u r\u1ed3i \u0111\u1ed5i b&ecirc;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 4: <\/strong>L\u1eb7p l\u1ea1i 10&ndash;15 l\u1ea7n m\u1ed7i b&ecirc;n.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" style=\"display: table; margin-left: auto; margin-right: auto;\" title=\"How to do a Bird Dog Exercise\" src=\"https:\/\/www.youtube.com\/embed\/KA0ekfSePrQ\" width=\"1080\" height=\"608\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">Xem video th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp Bird Dog hi\u1ec7u qu\u1ea3 tr&aacute;nh g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng<\/span><\/strong><\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">6. Bridge<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Bridge kh&ocirc;ng ch\u1ec9 t&aacute;c \u0111\u1ed9ng \u0111\u1ebfn c\u01a1 m&ocirc;ng m&agrave; c&ograve;n k&iacute;ch ho\u1ea1t c\u01a1 b\u1ee5ng v&agrave; l\u01b0ng d\u01b0\u1edbi. \u0110&acirc;y l&agrave; b&agrave;i t\u1eadp n\u1ec1n t\u1ea3ng gi&uacute;p c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef \u1ed5n \u0111\u1ecbnh th&acirc;n ng\u01b0\u1eddi, ph&ugrave; h\u1ee3p c\u1ea3 v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u v&agrave; ng\u01b0\u1eddi c\u1ea7n t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 l&otilde;i.<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1: <\/strong>N\u1eb1m ng\u1eeda, g\u1eadp g\u1ed1i, hai ch&acirc;n r\u1ed9ng b\u1eb1ng h&ocirc;ng, tay \u0111\u1eb7t s&aacute;t hai b&ecirc;n.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2:<\/strong> Si\u1ebft c\u01a1 b\u1ee5ng, d\u1ed3n l\u1ef1c v&agrave;o g&oacute;t ch&acirc;n, n&acirc;ng h&ocirc;ng l&ecirc;n \u0111\u1ebfn khi th&acirc;n ng\u01b0\u1eddi t\u1ea1o th&agrave;nh \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb vai \u0111\u1ebfn g\u1ed1i.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3:<\/strong> Gi\u1eef 3&ndash;5 gi&acirc;y r\u1ed3i h\u1ea1 xu\u1ed1ng t\u1eeb t\u1eeb.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 4:<\/strong> Th\u1ef1c hi\u1ec7n 10&ndash;15 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" style=\"display: table; margin-left: auto; margin-right: auto;\" title=\"How to do a bridge\" src=\"https:\/\/www.youtube.com\/embed\/hKAl-jcRzWM\" width=\"648\" height=\"365\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp Bridge gi&uacute;p c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef \u1ed5n \u0111\u1ecbnh th&acirc;n ng\u01b0\u1eddi<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\">{{{infobox}}} <em><strong>&gt;&gt;&gt; Tham kh\u1ea3o ngay:<\/strong> <a href=\"https:\/\/www.coolmate.me\/blog\/bai-tap-gym-tai-nha-cho-nam\">20 B&agrave;i T\u1eadp Gym T\u1ea1i Nh&agrave; Cho Nam Hi\u1ec7u Qu\u1ea3 Nh\u1ea5t<\/a> <\/em>{{{\/infobox}}}<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">7. Leg Raises<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Leg Raises l&agrave; b&agrave;i t\u1eadp chuy&ecirc;n bi\u1ec7t cho c\u01a1 b\u1ee5ng d\u01b0\u1edbi, khu v\u1ef1c kh&oacute; t&aacute;c \u0111\u1ed9ng nh\u1ea5t khi t\u1eadp b\u1ee5ng. Khi th\u1ef1c hi\u1ec7n \u0111&uacute;ng, b&agrave;i t\u1eadp gi&uacute;p s\u0103n ch\u1eafc v&ugrave;ng b\u1ee5ng d\u01b0\u1edbi, h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 v&agrave; t\u0103ng kh\u1ea3 n\u0103ng ki\u1ec3m so&aacute;t th&acirc;n d\u01b0\u1edbi.<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1: <\/strong>N\u1eb1m ng\u1eeda, hai tay \u0111\u1eb7t s&aacute;t th&acirc;n ho\u1eb7c d\u01b0\u1edbi m&ocirc;ng, ch&acirc;n du\u1ed7i th\u1eb3ng.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2: <\/strong>N&acirc;ng hai ch&acirc;n l&ecirc;n cho \u0111\u1ebfn khi vu&ocirc;ng g&oacute;c v\u1edbi s&agrave;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3:<\/strong> Th\u1edf ra v&agrave; h\u1ea1 ch&acirc;n xu\u1ed1ng t\u1eeb t\u1eeb, c&aacute;ch m\u1eb7t s&agrave;n 5&ndash;10 cm nh\u01b0ng kh&ocirc;ng ch\u1ea1m s&agrave;n.<\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 4:<\/strong> L\u1eb7p l\u1ea1i 10&ndash;15 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" style=\"display: table; margin-left: auto; margin-right: auto;\" title=\"How to Do Leg Raises\" src=\"https:\/\/www.youtube.com\/embed\/JB2oyawG9KI\" width=\"1080\" height=\"608\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp Leg Raises gi&uacute;p s\u0103n ch\u1eafc v&ugrave;ng b\u1ee5ng d\u01b0\u1edbi<\/span><\/strong><\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\">8. Abdominal Draw<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">\u0110&acirc;y l&agrave; b&agrave;i t\u1eadp t\u0129nh, t\u1eadp trung v&agrave;o nh&oacute;m c\u01a1 b\u1ee5ng s&acirc;u (Transverse Abdominis) l\u1edbp c\u01a1 c&oacute; vai tr&ograve; gi\u1eef v\u1eefng c\u1ed9t s\u1ed1ng v&agrave; \u1ed5n \u0111\u1ecbnh th&acirc;n ng\u01b0\u1eddi. B&agrave;i n&agrave;y ph&ugrave; h\u1ee3p l&agrave;m n\u1ec1n t\u1ea3ng, h\u1ed7 tr\u1ee3 hi\u1ec7u qu\u1ea3 cho c&aacute;c b&agrave;i t\u1eadp b\u1ee5ng kh&aacute;c.<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><span style=\"font-family: arial, helvetica, sans-serif;\">C&aacute;ch th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 1:<\/strong> N\u1eb1m ng\u1eeda ho\u1eb7c ng\u1ed3i th\u1eb3ng, g\u1eadp g\u1ed1i n\u1ebfu n\u1eb1m.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 2:<\/strong> H&iacute;t s&acirc;u, sau \u0111&oacute; th\u1edf ra v&agrave; k&eacute;o r\u1ed1n h\u01b0\u1edbng v\u1ec1 ph&iacute;a c\u1ed9t s\u1ed1ng.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 3:<\/strong> Gi\u1eef c\u01a1 b\u1ee5ng si\u1ebft ch\u1eb7t trong 5&ndash;10 gi&acirc;y, kh&ocirc;ng n&iacute;n th\u1edf.<\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>B\u01b0\u1edbc 4: <\/strong>L\u1eb7p l\u1ea1i 10 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-family: arial, helvetica, sans-serif;\"><iframe loading=\"lazy\" style=\"display: table; margin-left: auto; margin-right: auto;\" title=\"Abdominal Drawing-In Maneuver (ADIM)\" src=\"https:\/\/www.youtube.com\/embed\/i_LLF7HNyv0\" width=\"648\" height=\"365\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-0f47d9b5-7fff-282f-78e3-09c7a59cf142\" 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;\">Xem video th\u1ef1c hi\u1ec7n b&agrave;i t\u1eadp Abdominal Draw hi\u1ec7u qu\u1ea3 tr&aacute;nh g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng<\/span><\/strong><\/span><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">C&acirc;u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/span><\/h2>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Si\u1ebft c\u01a1 b\u1ee5ng m\u1ecdi l&uacute;c c&oacute; t\u1ed1t kh&ocirc;ng?<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Si\u1ebft c\u01a1 b\u1ee5ng m\u1ecdi l&uacute;c g&acirc;y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn nh\u1ecbp th\u1edf, g&acirc;y c\u0103ng c\u01a1, m\u1ecfi l\u01b0ng v&agrave; gi\u1ea3m hi\u1ec7u qu\u1ea3 v\u1eadn \u0111\u1ed9ng t\u1ef1 nhi&ecirc;n c\u1ee7a c\u01a1 th\u1ec3. H&atilde;y si\u1ebft c\u01a1 \u0111&uacute;ng th\u1eddi \u0111i\u1ec3m v&agrave; k\u1ebft h\u1ee3p v\u1edbi nh\u1ecbp th\u1edf h\u1ee3p l&yacute; \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t.<\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">N&ecirc;n t\u1eadp Plank v&agrave;o th\u1eddi \u0111i\u1ec3m n&agrave;o trong ng&agrave;y?<\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Th\u1eddi \u0111i\u1ec3m t\u1ed1t nh\u1ea5t \u0111\u1ec3 t\u1eadp Plank l&agrave; bu\u1ed5i s&aacute;ng s\u1edbm v&agrave; chi\u1ec1u t\u1eeb 16h-18h30. Tr&aacute;nh t\u1eadp khi b\u1ee5ng qu&aacute; \u0111&oacute;i, qu&aacute; no ho\u1eb7c sau 21h t\u1ed1i.<\/span><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">K\u1ebft lu\u1eadn<\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Hy v\u1ecdng nh\u1eefng th&ocirc;ng tin v\u1ec1 si\u1ebft c\u01a1 b\u1ee5ng v&agrave; h\u01b0\u1edbng d\u1eabn k\u1ef9 thu\u1eadt si\u1ebft c\u01a1 \u0111&uacute;ng c&aacute;ch trong b&agrave;i vi\u1ebft s\u1ebd gi&uacute;p b\u1ea1n t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 h\u01a1n. \u0110\u1eebng qu&ecirc;n k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l&agrave;nh m\u1ea1nh v&agrave; l\u1ef1a ch\u1ecdn trang ph\u1ee5c <a href=\"https:\/\/www.coolmate.me\/collection\/coolmate-activewear\">qu\u1ea7n &aacute;o th\u1ec3 thao<\/a> ch\u1ea5t l\u01b0\u1ee3ng t\u1eeb Coolmate \u0111\u1ec3 bu\u1ed5i t\u1eadp th&ecirc;m tho\u1ea3i m&aacute;i v&agrave; t\u1ef1 tin h\u01a1n.<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">Theo d&otilde;i ngay <a href=\"https:\/\/www.coolmate.me\/blog\/\">CoolBlog<\/a> \u0111\u1ec3 c\u1eadp nh\u1eadt th&ecirc;m nhi\u1ec1u xu h\u01b0\u1edbng th\u1eddi trang &amp; s\u1ee9c kh\u1ecfe m\u1edbi m\u1ed7i ng&agrave;y!<\/span><\/p>\n<p>{{{infobox}}}<\/p>\n<p dir=\"ltr\"><em><strong><span style=\"font-family: arial, helvetica, sans-serif;\">&gt;&gt;&gt; Xem th&ecirc;m:<\/span><\/strong><\/em><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/www.coolmate.me\/blog\/goi-y-thuc-don-tang-co-giam-mo-cho-nu-hieu-qua-va-an-toan-nhat-5023\">G\u1ee3i &yacute; th\u1ef1c \u0111\u01a1n t\u0103ng c\u01a1 gi\u1ea3m m\u1ee1 cho n\u1eef hi\u1ec7u qu\u1ea3 v&agrave; an to&agrave;n nh\u1ea5t<\/a><\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/www.coolmate.me\/blog\/bai-tap-cardio-tai-nha-cho-nam-373\">Top 30+ b&agrave;i t\u1eadp cardio t\u1ea1i nh&agrave; \u0111\u01a1n gi\u1ea3n v&agrave; hi\u1ec7u qu\u1ea3 cho nam<\/a><\/span><\/li>\n<li dir=\"ltr\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/www.coolmate.me\/blog\/top-10-bai-tap-voi-day-khang-luc-hieu-qua-cai-thien-voc-dang-3449\">35 b&agrave;i t\u1eadp d&acirc;y kh&aacute;ng l\u1ef1c cho nam v&agrave; n\u1eef c\u1ea3i thi\u1ec7n v&oacute;c d&aacute;ng hi\u1ec7u qu\u1ea3<\/a><\/span><\/li>\n<\/ul>\n<p>{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Si\u1ebft c\u01a1 b\u1ee5ng l&agrave; k\u1ef9 thu\u1eadt n\u1ec1n t\u1ea3ng quan tr\u1ecdng trong t\u1eadp luy\u1ec7n, nh\u01b0ng l\u1ea1i d\u1ec5 g&acirc;y nh\u1ea7m l\u1eabn cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u. Khi th\u1ef1c hi\u1ec7n \u0111&uacute;ng, si\u1ebft c\u01a1 b\u1ee5ng kh&ocirc;ng ch\u1ec9 gi&uacute;p t\u0103ng hi\u1ec7u qu\u1ea3 c\u1ee7a c&aacute;c b&agrave;i t\u1eadp m&agrave; c&ograve;n h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n v&oacute;c d&aacute;ng v&agrave; t\u01b0 th\u1ebf. C&ugrave;ng Coolmate t&igrave;m&#8230;<\/p>\n","protected":false},"author":7,"featured_media":21648,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[51,41],"tags":[],"class_list":["post-8091","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-giam-can","category-tips-the-hinh"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/8091","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\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=8091"}],"version-history":[{"count":1,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/8091\/revisions"}],"predecessor-version":[{"id":14569,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/8091\/revisions\/14569"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/21648"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=8091"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=8091"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=8091"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}