{"id":11239,"date":"2025-01-16T15:54:37","date_gmt":"2025-01-16T15:54:37","guid":{"rendered":"https:\/\/benhvienthammykangnam.com.vn\/hoi-dap\/baiduthi\/giam-mo-bung-trong-16-phut-co-lam-duoc-voi-nguoi-beo-lau-nam-khong\/"},"modified":"2025-01-24T12:02:06","modified_gmt":"2025-01-24T12:02:06","slug":"bai-tap-16-phut-giam-mo-bung-co-ap-dung-duoc-voi-nguoi-beo-lau-nam-khong","status":"publish","type":"post","link":"https:\/\/benhvienthammykangnam.com.vn\/hoi-dap\/bai-tap-16-phut-giam-mo-bung-co-ap-dung-duoc-voi-nguoi-beo-lau-nam-khong\/","title":{"rendered":"B\u00e0i t\u1eadp 16 ph\u00fat gi\u1ea3m m\u1ee1 b\u1ee5ng c\u00f3 \u00e1p d\u1ee5ng \u0111\u01b0\u1ee3c v\u1edbi ng\u01b0\u1eddi b\u00e9o l\u00e2u n\u0103m kh\u00f4ng"},"content":{"rendered":"

Ch\u00e0o Ng\u1ecdc!<\/p>\n

16 ph\u00fat t\u1eadp luy\u1ec7n c\u00f3 th\u1ec3 gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ed9t l\u01b0\u1ee3ng calo nh\u1ea5t \u0111\u1ecbnh, nh\u01b0ng \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a> v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u00e9o l\u00e2u n\u0103m, c\u1ea7n th\u1eddi gian v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n l\u00e2u d\u00e0i h\u01a1n<\/strong>. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp t\u1ea1i nh\u00e0 ch\u1ec9 trong 16 ph\u00fat, Ng\u1ecdc c\u00f3 th\u1ec3 tham kh\u1ea3o.<\/p>\n

1. G\u1eadp b\u1ee5ng<\/strong><\/p>\n

G\u1eadp b\u1ee5ng l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp c\u01a1 b\u1ee5ng c\u01a1 b\u1ea3n \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng \u0111\u1ec3 s\u1edf h\u1eefu v\u00f2ng eo thon g\u1ecdn. \u0110\u1ed9ng t\u00e1c n\u00e0y ch\u1ee7 y\u1ebfu t\u00e1c \u0111\u1ed9ng v\u00e0o c\u00e1c nh\u00f3m c\u01a1 b\u1ee5ng tr\u00ean, b\u1ee5ng d\u01b0\u1edbi v\u00e0 c\u01a1 ch\u00e9o, gi\u00fap t\u0103ng \u0111\u1ed9 s\u0103n ch\u1eafc cho v\u00f9ng eo.<\/p>\n

\"G\u1eadp

G\u1eadp b\u1ee5ng gi\u00fap c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc h\u01a1n<\/p><\/div>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

– Tr\u01b0\u1edbc ti\u00ean, Ng\u1ecdc h\u00e3y n\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, hai \u0111\u1ea7u g\u1ed1i co l\u1ea1i v\u00e0 b\u00e0n ch\u00e2n \u0111\u1eb7t tr\u00ean s\u00e0n, r\u1ed9ng b\u1eb1ng h\u00f4ng. \u0110\u1eb7t hai tay sau \u0111\u1ea7u ho\u1eb7c \u0111\u1ec3 xu\u00f4i theo th\u00e2n ng\u01b0\u1eddi.<\/p>\n

– Ti\u1ebfp theo, b\u1ea1n h\u00e3y si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng, t\u1eeb t\u1eeb n\u00e2ng \u0111\u1ea7u v\u00e0 vai l\u00ean kh\u1ecfi m\u1eb7t s\u00e0n. L\u01b0u \u00fd, ch\u1ec9 s\u1eed d\u1ee5ng l\u1ef1c c\u1ee7a c\u01a1 b\u1ee5ng \u0111\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y, tr\u00e1nh d\u00f9ng l\u1ef1c tay \u0111\u1ec3 k\u00e9o \u0111\u1ea7u l\u00ean. Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong v\u00e0i gi\u00e2y, sau \u0111\u00f3 h\u1ea1 ng\u01b0\u1eddi tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/p>\n

– Th\u1ef1c hi\u1ec7n 15 – 20 l\u1ea7n m\u1ed7i hi\u1ec7p, ngh\u1ec9 ng\u01a1i 30 gi\u00e2y gi\u1eefa c\u00e1c hi\u1ec7p. Khi c\u01a1 th\u1ec3 \u0111\u00e3 quen d\u1ea7n b\u1ea1n n\u00ean t\u0103ng s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i v\u00e0 s\u1ed1 hi\u1ec7p \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t.<\/p>\n

2. N\u00e2ng ch\u00e2n<\/strong><\/p>\n

N\u00e2ng ch\u00e2n l\u00e0 m\u1ed9t b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3 \u0111\u1ec3 r\u00e8n luy\u1ec7n c\u01a1 b\u1ee5ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 ph\u1ea7n c\u01a1 b\u1ee5ng d\u01b0\u1edbi. B\u00ean c\u1ea1nh \u0111\u00f3, b\u00e0i t\u1eadp n\u00e0y c\u00f2n gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 ch\u00e2n, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 \u0111\u1ed1t ch\u00e1y calo hi\u1ec7u qu\u1ea3.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

– \u0110\u1ea7u ti\u00ean, b\u1ea1n h\u00e3y n\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, hai tay \u0111\u1eb7t s\u00e1t th\u00e2n ng\u01b0\u1eddi ho\u1eb7c d\u01b0\u1edbi m\u00f4ng \u0111\u1ec3 n\u00e2ng \u0111\u1ee1 l\u01b0ng d\u01b0\u1edbi. Hai ch\u00e2n du\u1ed7i th\u1eb3ng, m\u0169i ch\u00e2n h\u01b0\u1edbng l\u00ean tr\u1ea7n nh\u00e0.<\/p>\n

– Si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng, t\u1eeb t\u1eeb n\u00e2ng hai ch\u00e2n l\u00ean kh\u1ecfi m\u1eb7t s\u00e0n, t\u1ea1o th\u00e0nh m\u1ed9t g\u00f3c 45 \u0111\u1ed9 so v\u1edbi s\u00e0n. Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong v\u00e0i gi\u00e2y, sau \u0111\u00f3 t\u1eeb t\u1eeb h\u1ea1 ch\u00e2n xu\u1ed1ng nh\u01b0ng kh\u00f4ng ch\u1ea1m s\u00e0n.<\/p>\n

–\u00a0 Th\u1ef1c hi\u1ec7n 15 – 20 l\u1ea7n m\u1ed7i hi\u1ec7p, ngh\u1ec9 ng\u01a1i 30 gi\u00e2y gi\u1eefa c\u00e1c hi\u1ec7p.<\/p>\n

3. Plank nghi\u00eang<\/strong><\/p>\n

V\u1edbi \u0111\u1ed9ng t\u00e1c gi\u1eef c\u01a1 th\u1ec3 \u1edf t\u01b0 th\u1ebf song song v\u1edbi m\u1eb7t \u0111\u1ea5t, plank t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn nhi\u1ec1u nh\u00f3m c\u01a1, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 b\u1ee5ng. Nh\u1edd \u0111\u00f3, b\u00e0i t\u1eadp plamk gi\u00fap c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c d\u1ebbo dai v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3. Plank nghi\u00eang l\u00e0 bi\u1ebfn th\u1ec3 \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn \u0111\u1ec3 t\u1ea1o \u0111\u01b0\u1eddng cong m\u1ec1m m\u1ea1i, eo thon.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong> T\u1eeb t\u01b0 th\u1ebf plank c\u01a1 b\u1ea3n, b\u1ea1n h\u00e3y nghi\u00eang ng\u01b0\u1eddi sang m\u1ed9t b\u00ean, gi\u1eef th\u0103ng b\u1eb1ng tr\u00ean m\u1ed9t tay v\u00e0 ch\u00e2n. N\u00e2ng c\u00e1nh tay c\u00f2n l\u1ea1i l\u00ean cao, si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng. Gi\u1eef t\u01b0 th\u1ebf trong 10 – 15 gi\u00e2y r\u1ed3i \u0111\u1ed5i b\u00ean.<\/p>\n

\"\u0110\u1ed9ng

\u0110\u1ed9ng t\u00e1c plank nghi\u00eang h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3<\/p><\/div>\n

L\u01b0u \u00fd:<\/strong> \u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t, n\u00ean th\u1ef1c hi\u1ec7n 2 – 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10 – 15 l\u1ea7n m\u1ed7i b\u00ean.<\/p>\n

4. Sit-ups<\/strong><\/p>\n

B\u00e0i t\u1eadp sit-ups t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 ch\u00e9o b\u1ee5ng trong v\u00e0 ngo\u00e0i, gi\u00fap Ng\u1ecdc c\u00f3 v\u00f2ng eo s\u0103n ch\u1eafc v\u00e0 thon g\u1ecdn h\u01a1n.<\/p>\n

– Tr\u01b0\u1edbc ti\u00ean, b\u1ea1n h\u00e3y n\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, hai \u0111\u1ea7u g\u1ed1i g\u1eadp l\u1ea1i, b\u00e0n ch\u00e2n \u0111\u1eb7t tr\u00ean s\u00e0n. B\u1ea1n c\u00f3 th\u1ec3 \u0111\u1eb7t tay sau \u0111\u1ea7u ho\u1eb7c tr\u01b0\u1edbc ng\u1ef1c. Nh\u1edb gi\u1eef l\u01b0ng \u00e1p s\u00e1t s\u00e0n v\u00e0 m\u1eaft nh\u00ecn th\u1eb3ng l\u00ean tr\u1ea7n nh\u00e0.<\/p>\n

– D\u00f9ng s\u1ee9c c\u1ee7a c\u01a1 b\u1ee5ng \u0111\u1ec3 n\u00e2ng th\u00e2n tr\u00ean l\u00ean, \u0111\u1ed3ng th\u1eddi si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng. Khi l\u00ean \u0111\u1ebfn v\u1ecb tr\u00ed ng\u1ed3i th\u1eb3ng, gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong m\u1ed9t gi\u00e2y r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng.<\/p>\n

– Th\u1ef1c hi\u1ec7n 2 hi\u1ec7p, m\u1ed7i hi\u1ec7p 12 l\u1ea7n. B\u1ea1n c\u00f3 th\u1ec3 t\u0103ng d\u1ea7n s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i khi \u0111\u00e3 quen v\u1edbi b\u00e0i t\u1eadp.<\/p>\n

\u0110\u1ec3 c\u00f3 v\u00f2ng eo thon g\u1ecdn v\u00e0 s\u0103n ch\u1eafc sau khi sinh con t\u1eadp luy\u1ec7n th\u00f4i l\u00e0 ch\u01b0a \u0111\u1ee7, Ng\u1ecdc n\u00ean k\u1ebft h\u1ee3p v\u1edbi m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh, bao g\u1ed3m:<\/p>\n

– B\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 c\u00e1c nh\u00f3m ch\u1ea5t dinh d\u01b0\u1ee1ng bao g\u1ed3m protein, ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh, tinh b\u1ed9t, vitamin v\u00e0 kho\u00e1ng ch\u1ea5t.<\/p>\n

– H\u1ea1n ch\u1ebf \u0111\u1ed3 \u0103n nhanh, \u0111\u1ed3 ng\u1ecdt, \u0111\u1ed3 u\u1ed1ng c\u00f3 ga.<\/p>\n

– U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc m\u1ed7i ng\u00e0y \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t v\u00e0 \u0111\u00e0o th\u1ea3i \u0111\u1ed9c t\u1ed1.<\/p>\n

– D\u00e0nh th\u1eddi gian cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t nh\u01b0 \u0111i b\u1ed9, ch\u1ea1y b\u1ed9, b\u01a1i l\u1ed9i.<\/p>\n

– Ng\u1ee7 \u0111\u1ee7 7 – 8 ti\u1ebfng m\u1ed7i \u0111\u00eam \u0111\u1ec3 c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng.<\/p>\n

– Gi\u1eef th\u00f3i quen \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u00fang gi\u1edd.<\/p>\n

– T\u1ea1o m\u1ed9t kh\u00f4ng gian ng\u1ee7 tho\u1ea3i m\u00e1i v\u00e0 y\u00ean t\u0129nh.<\/p>\n

– T\u0103ng c\u01b0\u1eddng th\u1ef1c ph\u1ea9m gi\u00e0u vitamin C \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch v\u00e0 c\u1ea3i thi\u1ec7n l\u00e0n da.<\/p>\n

– Gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng v\u00e0 mu\u1ed1i trong kh\u1ea9u ph\u1ea7n \u0103n h\u00e0ng ng\u00e0y \u0111\u1ec3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh.<\/p>\n

Ngo\u00e0i ra, \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh ch\u00f3ng v\u00e0 an to\u00e0n b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p th\u1ea9m m\u1ef9 c\u00f4ng ngh\u1ec7 cao nh\u01b0: h\u00fat m\u1ee1<\/a>, c\u00f4ng ngh\u1ec7 s\u00f3ng RF, Cryolipolysis….tuy nhi\u00ean, b\u1ea1n n\u00ean l\u1ef1a ch\u1ecdn \u0111\u1ecba ch\u1ec9 th\u1ea9m m\u1ef9 uy t\u00edn \u0111\u1ec3 tr\u00e1nh nh\u1eefng r\u1ee7i ro x\u1ea3y ra.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ch\u00e0o Ng\u1ecdc! 16 ph\u00fat t\u1eadp luy\u1ec7n c\u00f3 th\u1ec3 gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ed9t l\u01b0\u1ee3ng calo nh\u1ea5t \u0111\u1ecbnh, nh\u01b0ng \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u00e9o l\u00e2u n\u0103m, c\u1ea7n th\u1eddi gian v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n l\u00e2u d\u00e0i h\u01a1n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp t\u1ea1i nh\u00e0 ch\u1ec9 trong 16 ph\u00fat, Ng\u1ecdc c\u00f3 th\u1ec3 tham …<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_glsr_average":0,"_glsr_ranking":0,"_glsr_reviews":0,"footnotes":""},"categories":[8],"tags":[927,926,515],"class_list":["post-11239","post","type-post","status-publish","format-standard","hentry","category-giam-mo","tag-bai-tap-giam-mo","tag-bai-tap-giam-mo-bung","tag-giam-mo-bung"],"acf":{"group_admin_control":"","group_admin":"default","group_page_field":{"":null,"header_custom":null,"body_custom":null,"sidebar_custom":null,"site_custom":null}},"yoast_head":"B\u00e0i t\u1eadp 16 ph\u00fat gi\u1ea3m m\u1ee1 b\u1ee5ng c\u00f3 \u00e1p d\u1ee5ng \u0111\u01b0\u1ee3c v\u1edbi ng\u01b0\u1eddi b\u00e9o l\u00e2u n\u0103m kh\u00f4ng<\/title>\n<meta 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