{"id":9011,"date":"2025-03-11T17:14:30","date_gmt":"2025-03-11T10:14:30","guid":{"rendered":"https:\/\/blog.coolmate.me\/tap-gym-co-bi-lun-khong-9011"},"modified":"2025-09-05T04:00:35","modified_gmt":"2025-09-04T21:00:35","slug":"tap-gym-co-bi-lun-khong","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/tap-gym-co-bi-lun-khong","title":{"rendered":"T\u1eadp T\u1ea1 C\u00f3 L\u00f9n Kh\u00f4ng? 5 B\u00e0i T\u1eadp Ph\u00e1t Tri\u1ec3n Chi\u1ec1u Cao Hi\u1ec7u Qu\u1ea3"},"content":{"rendered":"

Có nhi\u1ec1u quan ni\u1ec7m sai l\u1ea7m cho r\u1eb1ng t\u1eadp gym ho\u1eb7c t\u1eadp t\u1ea1 n\u1eb7ng có th\u1ec3 b\u1ecb lùn, khi\u1ebfn \u0111\u1eb7c bi\u1ec7t các b\u1ea1n tr\u1ebb \u0111ang trong giai \u0111o\u1ea1n phát tri\u1ec3n c\u1ea3m th\u1ea5y lo l\u1eafng. Tuy nhiên, vi\u1ec7c t\u1eadp luy\u1ec7n \u0111úng cách và khoa h\u1ecdc không ch\u1ec9 không \u1ea3nh h\u01b0\u1edfng tiêu c\u1ef1c \u0111\u1ebfn s\u1ef1 phát tri\u1ec3n chi\u1ec1u cao mà còn mang l\u1ea1i nhi\u1ec1u l\u1ee3i ích s\u1ee9c kh\u1ecfe. Bài vi\u1ebft này Coolmate<\/a> s\u1ebd cung c\u1ea5p nh\u1eefng thông tin chính xác giúp b\u1ea1n hi\u1ec3u rõ v\u1ec1 tác \u0111\u1ed9ng c\u1ee7a t\u1eadp t\u1ea1 \u0111\u1ed1i v\u1edbi chi\u1ec1u cao, \u0111\u1ed3ng th\u1eddi h\u01b0\u1edbng d\u1eabn cách t\u1eadp luy\u1ec7n phù h\u1ee3p \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u.<\/span><\/p>\n

T\u1eadp t\u1ea1 có b\u1ecb lùn không?<\/span><\/h2>\n

Quan ni\u1ec7m t\u1eadp t\u1ea1 làm lùn xu\u1ea5t phát t\u1eeb lo ng\u1ea1i r\u1eb1ng vi\u1ec7c nâng t\u1ea1 s\u1ebd gây t\u1ed5n th\u01b0\u01a1ng \u0111\u1ebfn \u0111\u0129a s\u1ee5n t\u0103ng tr\u01b0\u1edfng \u1edf \u0111\u1ea7u x\u01b0\u01a1ng, \u0111\u1eb7c bi\u1ec7t \u1edf tr\u1ebb v\u1ecb thành niên giai \u0111o\u1ea1n x\u01b0\u01a1ng \u0111ang phát tri\u1ec3n. Tuy nhiên, các nghiên c\u1ee9u khoa h\u1ecdc hi\u1ec7n nay không có b\u1eb1ng ch\u1ee9ng nào ch\u1ee9ng minh r\u1eb1ng t\u1eadp t\u1ea1 c\u1ea3n tr\u1edf s\u1ef1 phát tri\u1ec3n chi\u1ec1u cao.<\/span><\/p>\n

Theo các nghiên c\u1ee9u trên Pubmed<\/a> và ý ki\u1ebfn chuyên gia, vi\u1ec7c t\u1eadp luy\u1ec7n v\u1edbi t\u1ea1 và các máy t\u1eadp s\u1ee9c m\u1ea1nh khi \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111úng cách và có giám sát chuyên môn không \u1ea3nh h\u01b0\u1edfng tiêu c\u1ef1c \u0111\u1ebfn s\u1ef1 phát tri\u1ec3n x\u01b0\u01a1ng \u1edf thanh thi\u1ebfu niên tr\u01b0\u1edbc và trong tu\u1ed5i d\u1eady thì. Th\u1eadm chí, t\u1eadp luy\u1ec7n \u0111úng cách còn kích thích hormone t\u0103ng tr\u01b0\u1edfng, h\u1ed7 tr\u1ee3 phát tri\u1ec3n chi\u1ec1u cao.<\/span><\/p>\n

\"T\u1eadp<\/span><\/em><\/p>\n

T\u1eadp t\u1ea1 \u0111úng cách kích thích hormone t\u0103ng tr\u01b0\u1edfng, h\u1ed7 tr\u1ee3 phát tri\u1ec3n chi\u1ec1u cao<\/span><\/em><\/p>\n

{{{infobox}}} Khám phá BST áo th\u1ec3 thao nam<\/a> t\u1ea1i Coolmate ngay nhé!<\/em> {{{\/infobox}}}<\/span><\/p>\n

{{{productpreview_list title=””}}} 66d94d9f0ebfca026e10a093,688e0aa90f3e5f2880734e6c {{{\/productpreview_list}}}<\/p>\n

L\u1ee3i ích c\u1ee7a vi\u1ec7c t\u1eadp t\u1ea1 \u0111úng cách<\/span><\/h2>\n

T\u1eadp t\u1ea1 \u0111úng cách không ch\u1ec9 an toàn mà còn \u0111em l\u1ea1i nhi\u1ec1u l\u1ee3i ích quan tr\u1ecdng cho s\u1ee9c kh\u1ecfe và s\u1ef1 phát tri\u1ec3n c\u1ee7a c\u01a1 th\u1ec3.<\/span><\/p>\n

T\u0103ng m\u1eadt \u0111\u1ed9 khoáng x\u01b0\u01a1ng (BMD)<\/span><\/strong><\/p>\n

T\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh v\u1edbi t\u1ea3i tr\u1ecdng c\u01a1 h\u1ecdc h\u1ee3p lý giúp c\u1ea3i thi\u1ec7n m\u1eadt \u0111\u1ed9 khoáng x\u01b0\u01a1ng, \u0111\u1eb7c bi\u1ec7t \u1edf các vùng d\u1ec5 b\u1ecb loãng nh\u01b0 c\u1ed9t s\u1ed1ng th\u1eaft l\u01b0ng và x\u01b0\u01a1ng \u0111ùi. Nhi\u1ec1u nghiên c\u1ee9u cho th\u1ea5y t\u1eadp luy\u1ec7n s\u1ee9c \u0111\u1ec1 kháng t\u1eeb trung bình \u0111\u1ebfn cao trong vài tháng có th\u1ec3 làm t\u0103ng BMD \u0111áng k\u1ec3, gi\u1ea3m nguy c\u01a1 loãng x\u01b0\u01a1ng và gãy x\u01b0\u01a1ng v\u1ec1 lâu dài.<\/span><\/p>\n

T\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 và t\u01b0\u01a1ng tác c\u01a1-x\u01b0\u01a1ng<\/span><\/strong><\/p>\n

S\u1ef1 co c\u01a1 khi t\u1eadp t\u1ea1 t\u1ea1o áp l\u1ef1c lên x\u01b0\u01a1ng, kích thích quá trình hình thành x\u01b0\u01a1ng và t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1-x\u01b0\u01a1ng. \u0110i\u1ec1u này không ch\u1ec9 giúp c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp mà còn h\u1ed7 tr\u1ee3 phòng ng\u1eeba các b\u1ec7nh liên quan \u0111\u1ebfn suy y\u1ebfu x\u01b0\u01a1ng.<\/span><\/p>\n

Kích thích hormone t\u0103ng tr\u01b0\u1edfng (GH)<\/span><\/strong><\/p>\n

V\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao m\u1ed9t cách h\u1ee3p lý là ph\u01b0\u01a1ng pháp t\u1ef1 nhiên giúp c\u01a1 th\u1ec3 s\u1ea3n sinh hormone t\u0103ng tr\u01b0\u1edfng y\u1ebfu t\u1ed1 quan tr\u1ecdng thúc \u0111\u1ea9y phát tri\u1ec3n chi\u1ec1u cao và tái t\u1ea1o mô c\u01a1.<\/span><\/p>\n

C\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf và dáng \u0111i<\/span><\/strong><\/p>\n

T\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh giúp c\u1ee7ng c\u1ed1 nhóm c\u01a1 c\u1ed1t lõi nh\u01b0 c\u01a1 l\u01b0ng và b\u1ee5ng, gi\u1eef cho c\u1ed9t s\u1ed1ng th\u1eb3ng, vai m\u1edf r\u1ed9ng, t\u1eeb \u0111ó c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf. T\u01b0 th\u1ebf t\u1ed1t giúp b\u1ea1n trông cao h\u01a1n và kh\u1ecfe kho\u1eafn h\u01a1n.<\/span><\/p>\n

T\u0103ng kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng và gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng<\/span><\/strong><\/p>\n

Kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng \u0111\u01b0\u1ee3c nâng cao nh\u1edd t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 và x\u01b0\u01a1ng, gi\u1ea3m nguy c\u01a1 té ngã, \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng v\u1edbi ng\u01b0\u1eddi cao tu\u1ed5i và nhóm có nguy c\u01a1 loãng x\u01b0\u01a1ng.<\/span><\/p>\n

\"T\u1eadp<\/span><\/em><\/p>\n

T\u1eadp t\u1ea1 \u0111úng cách giúp t\u0103ng x\u01b0\u01a1ng, c\u01a1, hormone, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf và gi\u1ea3m ch\u1ea5n th\u01b0\u01a1ng<\/span><\/em><\/p>\n

{{{infobox}}} >>> Tham kh\u1ea3o thêm: <\/strong>B\u1ea1n T\u1eadp Gym \u0110úng Cách Ch\u01b0a? H\u01b0\u1edbng D\u1eabn Toàn Di\u1ec7n \u0110\u1ec3 \u0110\u1ea1t Hi\u1ec7u Qu\u1ea3 T\u1ed1i \u0110a<\/a> <\/em>{{{\/infobox}}}<\/span><\/p>\n

4 y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng h\u01b0\u1edfng \u0111\u1ebfn chi\u1ec1u cao<\/span><\/h2>\n

T\u1eadp luy\u1ec7n ch\u1ec9 là m\u1ed9t trong nhi\u1ec1u y\u1ebfu t\u1ed1 \u0111\u1ec3 phát tri\u1ec3n chi\u1ec1u cao t\u1ed1i \u01b0u, b\u1ea1n c\u1ea7n n\u1eafm rõ nh\u1eefng y\u1ebfu t\u1ed1 then ch\u1ed1t quy\u1ebft \u0111\u1ecbnh s\u1ef1 t\u0103ng tr\u01b0\u1edfng nh\u01b0 sau:<\/span><\/p>\n

Di truy\u1ec1n<\/span><\/h3>\n

Y\u1ebfu t\u1ed1 di truy\u1ec1n \u0111óng vai trò ch\u1ee7 \u0111\u1ea1o, chi\u1ebfm kho\u1ea3ng 80% quy\u1ebft \u0111\u1ecbnh chi\u1ec1u cao. Gen di truy\u1ec1n không ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn màu da, màu tóc mà còn quy\u1ebft \u0111\u1ecbnh c\u1ea5u trúc c\u01a1 th\u1ec3 và chi\u1ec1u cao.<\/span><\/p>\n

\"Di<\/span><\/em><\/p>\n

Di truy\u1ec1n chi\u1ebfm 80% \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn chi\u1ec1u cao và c\u1ea5u trúc c\u01a1 th\u1ec3<\/span><\/em><\/p>\n

Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng<\/span><\/h3>\n

Dinh d\u01b0\u1ee1ng h\u1ee3p lý có th\u1ec3 \u1ea3nh h\u01b0\u1edfng tích c\u1ef1c \u0111\u1ebfn s\u1ef1 phát tri\u1ec3n chi\u1ec1u cao, dù gen chi\u1ebfm ph\u1ea7n l\u1edbn. Vi\u1ec7c b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 các d\u01b0\u1ee1ng ch\u1ea5t thi\u1ebft y\u1ebfu nh\u01b0 vitamin D, vitamin A, canxi, protein, k\u1ebdm giúp thúc \u0111\u1ea9y s\u1ef1 t\u0103ng tr\u01b0\u1edfng x\u01b0\u01a1ng và phát tri\u1ec3n chi\u1ec1u cao.<\/span><\/p>\n

\"Dinh<\/span><\/em><\/p>\n

Dinh d\u01b0\u1ee1ng \u0111\u1ea7y \u0111\u1ee7 vitamin D, A, canxi, protein, k\u1ebdm h\u1ed7 tr\u1ee3 phát tri\u1ec3n chi\u1ec1u cao<\/span><\/em><\/p>\n

Ch\u1ebf \u0111\u1ed9 sinh ho\u1ea1t<\/span><\/h3>\n

Thói quen sinh ho\u1ea1t hàng ngày \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hormone t\u0103ng tr\u01b0\u1edfng, \u0111\u1eb7c bi\u1ec7t là gi\u1ea5c ng\u1ee7 \u0111\u1ee7 và \u0111úng t\u01b0 th\u1ebf cùng luy\u1ec7n t\u1eadp th\u1ec3 thao \u0111\u1ec1u \u0111\u1eb7n. Nh\u1eefng y\u1ebfu t\u1ed1 này góp ph\u1ea7n t\u1ea1o \u0111i\u1ec1u ki\u1ec7n thu\u1eadn l\u1ee3i cho s\u1ef1 phát tri\u1ec3n chi\u1ec1u cao t\u1ed1i \u01b0u.<\/span><\/p>\n

\"Thói<\/span><\/em><\/p>\n

Thói quen sinh ho\u1ea1t t\u1ed1t thúc \u0111\u1ea9y hormone t\u0103ng tr\u01b0\u1edfng, h\u1ed7 tr\u1ee3 phát tri\u1ec3n chi\u1ec1u cao hi\u1ec7u qu\u1ea3<\/span><\/em><\/p>\n

N\u1ed9i ti\u1ebft t\u1ed1<\/span><\/h3>\n

S\u1ef1 thay \u0111\u1ed5i n\u1ed9i ti\u1ebft t\u1ed1 trong giai \u0111o\u1ea1n d\u1eady thì \u1ea3nh h\u01b0\u1edfng m\u1ea1nh m\u1ebd \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 phát tri\u1ec3n chi\u1ec1u cao. Estrogen t\u0103ng cao giúp n\u1eef gi\u1edbi phát tri\u1ec3n chi\u1ec1u cao nhanh chóng nh\u01b0ng ch\u1eefng l\u1ea1i s\u1edbm h\u01a1n, trong khi nam gi\u1edbi d\u1eady thì mu\u1ed9n h\u01a1n và có th\u1eddi gian t\u0103ng tr\u01b0\u1edfng chi\u1ec1u cao lâu h\u01a1n.<\/span><\/p>\n

\"N\u1ed9i<\/span><\/em><\/p>\n

N\u1ed9i ti\u1ebft t\u1ed1 trong gia \u0111o\u1ea1n d\u1eady thì \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn chi\u1ec1u cao<\/span><\/em><\/p>\n

{{{infobox}}} >>> Tìm hi\u1ec3u thêm:<\/strong> T\u1eadp gym có t\u0103ng chi\u1ec1u cao không? 8+ bài t\u1eadp gym t\u0103ng chi\u1ec1u cao hi\u1ec7u qu\u1ea3<\/a> <\/em>{{{\/infobox}}}<\/span><\/p>\n

T\u1eadp t\u1ea1 an toàn cho tu\u1ed5i d\u1eady thì<\/span><\/h2>\n

\u1ede \u0111\u1ed9 tu\u1ed5i d\u1eady thì, khi s\u1ee5n t\u0103ng tr\u01b0\u1edfng v\u1eabn còn ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh, vi\u1ec7c t\u1eadp luy\u1ec7n c\u1ea7n \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n m\u1ed9t cách th\u1eadn tr\u1ecdng. Các t\u1ed5 ch\u1ee9c uy tín nh\u01b0 American College of Sports Medicine (ACSM<\/a>) kh\u1eb3ng \u0111\u1ecbnh t\u1eadp t\u1ea1 là an toàn cho nhóm tu\u1ed5i này, v\u1edbi \u0111i\u1ec1u ki\u1ec7n có s\u1ef1 giám sát ch\u1eb7t ch\u1ebd và ch\u01b0\u01a1ng trình t\u1eadp luy\u1ec7n phù h\u1ee3p.<\/span><\/p>\n

Nên \u01b0u tiên các bài t\u1eadp s\u1eed d\u1ee5ng tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 ho\u1eb7c t\u1ea1 nh\u1eb9 v\u1edbi s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i nhi\u1ec1u, \u0111\u1ed3ng th\u1eddi tránh các bài t\u1eadp gây áp l\u1ef1c nén l\u1edbn tr\u1ef1c ti\u1ebfp lên c\u1ed9t s\u1ed1ng, nh\u01b0 gánh t\u1ea1 (back squat) v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng quá n\u1eb7ng. Tr\u1ebb em và thanh thi\u1ebfu niên không nên th\u1ef1c hi\u1ec7n các bài nâng t\u1ea1 t\u1ed1i \u0111a (m\u1ee9c t\u1ea1 n\u1eb7ng nh\u1ea5t nâng \u0111\u01b0\u1ee3c t\u1eeb 1 \u0111\u1ebfn 3 l\u1ea7n), do nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng cao \u1edf các vùng c\u01a1 th\u1ec3 \u0111ang phát tri\u1ec3n.<\/span><\/p>\n

Ngoài ra, ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng \u0111\u1ea7y \u0111\u1ee7 các d\u01b0\u1ee1ng ch\u1ea5t thi\u1ebft y\u1ebfu nh\u01b0 canxi, vitamin D, omega-3 cùng v\u1edbi th\u1eddi gian ngh\u1ec9 ng\u01a1i h\u1ee3p lý c\u0169ng \u0111óng vai trò quan tr\u1ecdng trong vi\u1ec7c h\u1ed7 tr\u1ee3 s\u1ef1 phát tri\u1ec3n toàn di\u1ec7n c\u1ee7a x\u01b0\u01a1ng.<\/span><\/p>\n

\"T\u1eadp<\/span><\/em><\/p>\n

T\u1eadp t\u1ea1 an toàn cho tu\u1ed5i d\u1eady thì khi có giám sát k\u1ebft h\u1ee3p hi\u1ec7u qu\u1ea3 gi\u1eefa \u0103n và ngh\u1ec9 ng\u01a1i giúp h\u1ed7 tr\u1ee3 phát tri\u1ec3n x\u01b0\u01a1ng<\/span><\/em><\/p>\n

{{{infobox}}} >>> Khám phá thêm:<\/strong> \u0110\u1ed9 Tu\u1ed5i Nào Thích H\u1ee3p \u0110\u1ec3 T\u1eadp Gym \u0110\u1ea1t Hi\u1ec7u Qu\u1ea3 Cao Nh\u1ea5t?<\/a> <\/em>{{{\/infobox}}}<\/span><\/p>\n

5 bài t\u1eadp h\u1ed7 tr\u1ee3 t\u0103ng chi\u1ec1u cao hi\u1ec7u qu\u1ea3 an toàn<\/span><\/h2>\n

Bên c\u1ea1nh t\u1eadp t\u1ea1, b\u1ea1n có th\u1ec3 k\u1ebft h\u1ee3p thêm các b\u1ed9 môn khác \u0111\u1ec3 h\u1ed7 tr\u1ee3 phát tri\u1ec3n chi\u1ec1u cao.<\/span><\/p>\n

1. Roman Chair Leg Raise<\/span><\/h3>\n

Roman Chair Leg Raise giúp t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng và h\u1ed7 tr\u1ee3 phát tri\u1ec3n c\u01a1 x\u01b0\u01a1ng ch\u1eadu, t\u1eeb \u0111ó gi\u1eef c\u1ed9t s\u1ed1ng \u0111úng v\u1ecb trí và h\u1ed7 tr\u1ee3 t\u0103ng chi\u1ec1u cao. Bài t\u1eadp c\u1ea7n thi\u1ebft b\u1ecb chuyên d\u1ee5ng trong phòng gym.<\/span><\/p>\n

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  • Nhóm c\u01a1 tác \u0111\u1ed9ng chính: <\/strong>C\u01a1 b\u1ee5ng, c\u01a1 vùng ch\u1eadu.<\/span><\/li>\n
  • D\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft: <\/strong>Gh\u1ebf Roman Chair.<\/span><\/li>\n
  • T\u1ea7n su\u1ea5t th\u1ef1c hi\u1ec7n: <\/strong>3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 12–15 l\u1ea7n, ngh\u1ec9 30 giây gi\u1eefa các hi\u1ec7p.<\/span><\/li>\n<\/ul>\n

    Cách th\u1ef1c hi\u1ec7n:<\/span><\/strong><\/p>\n

      \n
    • B\u01b0\u1edbc 1: <\/strong>T\u1ef1a l\u01b0ng vào t\u1ea5m \u0111\u1ec7m phía sau, \u0111\u1eb7t chân lên gh\u1ebf.<\/span><\/li>\n
    • B\u01b0\u1edbc 2:<\/strong> Hai tay gi\u1eef thanh c\u1ea7m hai bên \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng.<\/span><\/li>\n
    • B\u01b0\u1edbc 3:<\/strong> Dùng l\u1ef1c c\u01a1 b\u1ee5ng kéo \u0111\u1ea7u g\u1ed1i v\u1ec1 phía tr\u01b0\u1edbc, si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng.<\/span><\/li>\n
    • B\u01b0\u1edbc 4:<\/strong> H\u1ea1 chân xu\u1ed1ng v\u1ecb trí ban \u0111\u1ea7u và l\u1eb7p l\u1ea1i.<\/span><\/li>\n<\/ul>\n

      L\u01b0u ý khi t\u1eadp:<\/span><\/strong><\/p>\n

        \n
      • Gi\u1eef l\u01b0ng th\u1eb3ng và tránh \u0111ung \u0111\u01b0a ng\u01b0\u1eddi \u0111\u1ec3 t\u1eadp trung l\u1ef1c vào c\u01a1 b\u1ee5ng.<\/span><\/li>\n
      • Không dùng \u0111à \u0111\u1ec3 kéo \u0111\u1ea7u g\u1ed1i mà dùng c\u01a1 b\u1ee5ng ki\u1ec3m soát chuy\u1ec3n \u0111\u1ed9ng.<\/span><\/li>\n
      • Th\u1edf \u0111\u1ec1u, hít vào khi h\u1ea1 chân và th\u1edf ra khi kéo \u0111\u1ea7u g\u1ed1i lên.<\/span><\/li>\n<\/ul>\n