{"id":6513,"date":"2024-12-20T15:01:22","date_gmt":"2024-12-20T15:01:22","guid":{"rendered":"https:\/\/benhvienthammykangnam.com.vn\/hoi-dap\/baiduthi\/cac-bai-tap-the-duc-giam-mo-bung-moi-nhat\/"},"modified":"2026-03-18T10:52:46","modified_gmt":"2026-03-18T03:52:46","slug":"cac-bai-tap-the-duc-giam-mo-bung-moi-nhat","status":"publish","type":"post","link":"https:\/\/benhvienthammykangnam.com.vn\/hoi-dap\/cac-bai-tap-the-duc-giam-mo-bung-moi-nhat\/","title":{"rendered":"6 B\u00e0i t\u1eadp th\u1ec3 d\u1ee5c gi\u1ea3m m\u1ee1 b\u1ee5ng gi\u00fap v\u00f2ng 2 thon g\u1ecdn"},"content":{"rendered":"

Ch\u00e0o H\u1eb1ng!<\/p>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 top 6 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a> m\u1edbi nh\u1ea5t gi\u00fap b\u1ea1n s\u1edf h\u1eefu v\u00f2ng eo thon g\u1ecdn:<\/strong><\/p>\n

1. Crunches \u2013 G\u1eadp b\u1ee5ng<\/strong><\/h3>\n

G\u1eadp b\u1ee5ng l\u00e0 b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a> \u0111\u01a1n gi\u1ea3n \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn, v\u00ec mang l\u1ea1i hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 cao.<\/p>\n

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

\u2013 B\u1ea1n n\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m t\u1eadp, co \u0111\u1ea7u g\u1ed1i v\u00e0 \u0111\u1eb7t b\u00e0n ch\u00e2n l\u00ean m\u1eb7t th\u1ea3m. Sau \u0111\u00f3 n\u00e2ng ch\u00e2n l\u00ean cao 90 \u0111\u1ed9.<\/p>\n

\u2013\u00a0\u00a0\u0110\u1eb7t tay sau \u0111\u1ea7u ho\u1eb7c b\u1eaft ch\u00e9o tr\u01b0\u1edbc ng\u1ef1c. Ti\u1ebfp theo, h\u00edt m\u1ed9t h\u01a1i th\u1eadt s\u00e2u sau d\u00f3 n\u00e2ng th\u00e2n tr\u00ean l\u00ean kh\u1ecfi th\u1ea3m v\u00e0 h\u00edt th\u1edf ra.<\/p>\n

\u2013 Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong v\u00e0i gi\u00e2y sau \u0111\u00f3 h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng.<\/p>\n

Th\u1ef1c hi\u1ec7n 10 l\u1ea7n m\u1ed7i hi\u1ec7p, ngh\u1ec9 ng\u01a1i 30 gi\u00e2y gi\u1eefa c\u00e1c hi\u1ec7p. N\u1ebfu b\u1ea1n c\u00f3 s\u1ee9c kh\u1ecfe t\u1ed1t c\u00f3 th\u1ec3 t\u0103ng d\u1ea7n s\u1ed1 hi\u1ec7p.<\/p>\n

\"G\u1eadp<\/p>\n

G\u1eadp b\u1ee5ng gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3<\/p>\n<\/div>\n

? Mu\u1ed1n gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a> nhanh ch\u00f3ng? T\u00ecm hi\u1ec3u ngay c\u00e1c b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3!<\/strong><\/span><\/p>\n

\"\u0111\u1eb7t<\/p>\n

2. G\u1eadp b\u1ee5ng ch\u00e9o<\/strong><\/h3>\n

G\u1eadp b\u1ee5ng ch\u00e9o l\u00e0 bi\u1ebfn th\u1ec3 c\u1ee7a b\u00e0i t\u1eadp g\u1eadp b\u1ee5ng th\u00f4ng th\u01b0\u1eddng, t\u00e1c \u0111\u1ed9ng l\u00ean c\u00e1c c\u01a1 b\u00ean s\u01b0\u1eddn gi\u00fap v\u00f2ng eo s\u0103n ch\u1eafc v\u00e0 thon g\u1ecdn h\u01a1n.<\/p>\n

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

\u2013 N\u1eb1m ng\u1eeda xu\u1ed1ng s\u00e0n hai tay b\u1ea1n b\u1eaft ch\u00e9o tr\u01b0\u1edbc ng\u1ef1c ho\u1eb7c \u0111\u1eb7t sau \u0111\u1ea7u. Hai ch\u00e2n v\u00e0 \u0111\u1ea7u g\u1ed1i th\u1ef1c hi\u1ec7n \u0111\u00fang t\u01b0 th\u1ebf c\u1ee7a b\u00e0i g\u1eadp b\u1ee5ng.<\/p>\n

\u2013 Ti\u1ebfp theo, h\u00edt v\u00e0o v\u00e0 n\u00e2ng ph\u1ea7n th\u00e2n tr\u00ean l\u00ean kh\u1ecfi s\u00e0n r\u1ed3i xoay ng\u01b0\u1eddi sang b\u00ean ph\u1ea3i,\u00a0\u0111\u01b0a khu\u1ef7u tay ph\u1ea3i ch\u1ea1m v\u00e0o \u0111\u1ea7u g\u1ed1i tr\u00e1i.<\/p>\n

\u2013 Gi\u1eef t\u01b0 th\u1ebf trong v\u00e0i gi\u00e2y r\u1ed3i h\u1ea1 ng\u01b0\u1eddi tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u. Ti\u1ebfp t\u1ee5c \u0111\u1ed9ng t\u00e1c t\u01b0\u01a1ng t\u1ef1 v\u1edbi b\u00ean c\u00f2n l\u1ea1i.<\/p>\n

\u2013 Th\u1ef1c hi\u1ec7n 10-15 l\u1ea7n m\u1ed7i b\u00ean t\u1eeb 2-3 hi\u1ec7p.<\/p>\n

3. B\u00e0i t\u1eadp n\u00e2ng ch\u00e2n d\u1ecdc<\/strong><\/h3>\n

B\u00e0i t\u1eadp n\u00e2ng ch\u00e2n d\u1ecdc gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 v\u00e0 c\u00f2n c\u00f3 t\u00e1c d\u1ee5ng t\u0103ng c\u01b0\u1eddng s\u1ef1 d\u1ebbo dai cho v\u00f9ng l\u01b0ng, c\u1ed5, vai v\u00e0 nh\u00f3m c\u01a1 trung t\u00e2m.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n \u0111\u01a1n gi\u1ea3n nh\u01b0 sau:<\/p>\n

\u2013 T\u01b0 th\u1ebf n\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, hai tay \u0111\u01b0a ra sau \u0111\u1ea7u, hai ch\u00e2n \u0111\u01b0a l\u00ean cao v\u00e0 b\u1eaft ch\u00e9o.<\/p>\n

\u2013 N\u00e2ng ng\u01b0\u1eddi l\u00ean cao \u0111\u1ed3ng th\u1eddi h\u00edt v\u00e0o.<\/p>\n

\u2013 Gi\u1eef nguy\u00ean ch\u00e2n v\u00e0 t\u1eeb t\u1eeb th\u1edf ra.<\/p>\n

\u2013 Sau \u0111\u00f3 b\u1ea1n h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng, l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c t\u1eeb 12 \u2013 15 l\u1ea7n, th\u1ef1c hi\u1ec7n m\u1ed7i ng\u00e0y 2 \u2013 3 hi\u1ec7p.<\/p>\n

4. B\u00e0i t\u1eadp \u0111\u1ea1p xe gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong><\/h3>\n

\u0110\u1ea1p xe l\u00e0 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a> b\u1ea1n c\u00f3 th\u1ec3 luy\u1ec7n t\u1eadp m\u1ecdi l\u00fac, m\u1ecdi n\u01a1i trong ng\u00e0y. B\u00e0i t\u1eadp n\u00e0y c\u00f3 t\u01b0 th\u1ebf t\u1eadp kh\u00e1 gi\u1ed1ng v\u1edbi g\u1eadp b\u1ee5ng nh\u01b0ng v\u1edbi s\u1ef1 k\u1ebft h\u1ee3p c\u1ee7a ch\u00e2n s\u1ebd gi\u00fap \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3.<\/p>\n

\u2013 B\u1ea1n h\u00e3y n\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, hai tay \u0111\u1eb7t sau \u0111\u1ea7u ho\u1eb7c b\u1eaft ch\u00e9o tr\u01b0\u1edbc ng\u1ef1c, hai ch\u00e2n n\u00e2ng l\u00ean c\u00e1ch m\u1eb7t s\u00e0n kho\u1ea3ng 30cm.<\/p>\n

\u2013 \u0110\u1ea7u g\u1ed1i ph\u1ea3i \u0111\u01b0a v\u1ec1 ph\u00eda khu\u1ef7u tay tr\u00e1i v\u00e0 du\u1ed7i th\u1eb3ng ch\u00e2n tr\u00e1i. T\u1eadp \u0111\u1ed9ng t\u00e1c t\u01b0\u01a1ng t\u1ef1 v\u1edbi ch\u00e2n tr\u00e1i.<\/p>\n

\u2013 Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y li\u00ean t\u1ee5c nh\u01b0 \u0111ang \u0111\u1ea1p xe.<\/p>\n

5. B\u00e0i t\u1eadp gi\u00e3n c\u01a1 gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong><\/p>\n

B\u00e0i t\u1eadp gi\u00e3n c\u01a1 b\u1ee5ng hay Lunge Twist c\u00f3 kh\u1ea3 n\u0103ng \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba to\u00e0n th\u00e2n r\u1ea5t hi\u1ec7u qu\u1ea3, \u0111\u1eb7c bi\u1ec7t v\u1edbi v\u00f9ng b\u1ee5ng.<\/p>\n

H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/p>\n

\u2013 \u0110\u1ee9ng th\u1eb3ng l\u01b0ng, hai ch\u00e2n dang r\u1ed9ng b\u1eb1ng vai. B\u1ea1n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p v\u1edbi t\u1ea1 nh\u1eb9 \u0111\u1ec3\u00a0t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3.<\/p>\n

\u2013 Ti\u1ebfp theo, b\u01b0\u1edbc m\u1ed9t ch\u00e2n v\u1ec1 ph\u00eda tr\u01b0\u1edbc, \u0111\u1ed3ng th\u1eddi g\u1eadp g\u1ed1i.<\/p>\n

\u2013 B\u1ea1n n\u00ean gi\u1eef l\u01b0ng th\u1eb3ng, kh\u00f4ng \u0111\u01b0\u1ee3c nghi\u00eang ng\u01b0\u1eddi. Sau \u0111\u00f3, xoay th\u00e2n tr\u00ean sang tr\u00e1i, r\u1ed3i \u0111\u1ed5i sang ph\u1ea3i v\u00e0 tr\u1edf v\u1ec1
\nt\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n

\u2013 Th\u1ef1c hi\u1ec7n 15 l\u1ea7n m\u1ed7i hi\u1ec7p, 2-3 hi\u1ec7p m\u1ed7i ng\u00e0y.<\/p>\n

6. Plank ch\u1ed1ng \u0111\u1ea9y<\/strong><\/h3>\n

Plank l\u00e0 b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a> \u0111\u01a1n gi\u1ea3n nh\u01b0ng l\u1ea1i mang \u0111\u1ebfn hi\u1ec7u qu\u1ea3 cao. \u0110\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y b\u1ea1n n\u00ean:<\/p>\n

\u2013 N\u1eb1m s\u1ea5p, ch\u1ed1ng hai m\u0169i ch\u00e2n v\u00e0 khu\u1ef7u tay xu\u1ed1ng s\u00e0n. L\u01b0u \u00fd, gi\u1eef vai th\u1eb3ng h\u00e0ng v\u1edbi khu\u1ef7u tay.<\/p>\n

\u2013 Ti\u1ebfp theo, si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng v\u00e0 gi\u1eef th\u1eb3ng ng\u01b0\u1eddi t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n.<\/p>\n

\u2013 Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 20 \u2013 30 gi\u00e2y, sau \u0111\u00f3 t\u0103ng d\u1ea7n t\u00f9y v\u00e0o th\u1ec3 tr\u1ea1ng.<\/p>\n

\"Plank<\/p>\n

Plank l\u00e0 b\u00e0i t\u1eadp ch\u1ed1ng \u0111\u1ea9y h\u1ed7 tr\u1ee3 s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng<\/p>\n<\/div>\n

Plank l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp t\u1ed1t cho v\u00f9ng b\u1ee5ng. Tuy nhi\u00ean, th\u1ef1c t\u1ebf b\u00e0i t\u1eadp n\u00e0y ch\u1ee7 y\u1ebfu gi\u00fap x\u00e2y d\u1ef1ng v\u00e0 s\u0103n ch\u1eafc v\u00f9ng b\u1ee5ng, ch\u1ee9 kh\u00f4ng tr\u1ef1c ti\u1ebfp \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba. Do \u0111\u00f3, \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 b\u1ea1n n\u00ean k\u1ebft h\u1ee3p \u0111a d\u1ea1ng c\u00e1c b\u00e0i t\u1eadp c\u00f9ng v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n<\/a> u\u1ed1ng khoa h\u1ecdc. Nh\u01b0 v\u1eady, s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ed1t ch\u00e1y m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

\n

Xem th\u00eam:<\/strong><\/p>\n

H\u00fat m\u1ee1 b\u1ee5ng gi\u00e1 bao nhi\u00eau<\/strong><\/a>
\nH\u00fat m\u1ee1 b\u1ee5ng c\u00f3 \u0111au kh\u00f4ng<\/strong><\/a>
\n16 ph\u00fat gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong><\/a><\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"

Ch\u00e0o H\u1eb1ng! D\u01b0\u1edbi \u0111\u00e2y l\u00e0 top 6 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c gi\u1ea3m m\u1ee1 b\u1ee5ng m\u1edbi nh\u1ea5t gi\u00fap b\u1ea1n s\u1edf h\u1eefu v\u00f2ng eo thon g\u1ecdn: 1. Crunches \u2013 G\u1eadp b\u1ee5ng G\u1eadp b\u1ee5ng l\u00e0 b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng \u0111\u01a1n gi\u1ea3n \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn, v\u00ec mang l\u1ea1i hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 cao. C\u00e1ch th\u1ef1c hi\u1ec7n: …<\/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-6513","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":"6 B\u00e0i t\u1eadp th\u1ec3 d\u1ee5c gi\u1ea3m m\u1ee1 b\u1ee5ng gi\u00fap v\u00f2ng 2 thon g\u1ecdn<\/title>\n<meta name=\"description\" content=\"D\u01b0\u1edbi \u0111\u00e2y l\u00e0 top 6 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c gi\u1ea3m m\u1ee1 b\u1ee5ng m\u1edbi nh\u1ea5t gi\u00fap b\u1ea1n s\u1edf h\u1eefu v\u00f2ng eo thon g\u1ecdn: plank, g\u1eadp b\u1ee5ng\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/benhvienthammykangnam.com.vn\/hoi-dap\/cac-bai-tap-the-duc-giam-mo-bung-moi-nhat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 B\u00e0i t\u1eadp th\u1ec3 d\u1ee5c gi\u1ea3m m\u1ee1 b\u1ee5ng gi\u00fap v\u00f2ng 2 thon g\u1ecdn\" \/>\n<meta property=\"og:description\" content=\"D\u01b0\u1edbi \u0111\u00e2y l\u00e0 top 6 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c gi\u1ea3m m\u1ee1 b\u1ee5ng m\u1edbi nh\u1ea5t gi\u00fap b\u1ea1n s\u1edf h\u1eefu v\u00f2ng eo thon g\u1ecdn: plank, g\u1eadp b\u1ee5ng\" \/>\n<meta property=\"og:url\" content=\"https:\/\/benhvienthammykangnam.com.vn\/hoi-dap\/cac-bai-tap-the-duc-giam-mo-bung-moi-nhat\/\" \/>\n<meta property=\"og:site_name\" content=\"H\u1ecfi \u0111\u00e1p\" \/>\n<meta property=\"article:published_time\" content=\"2024-12-20T15:01:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-18T03:52:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/benhvienthammykangnam.com.vn\/hoi-dap\/wp-content\/uploads\/2024\/12\/bai-tap-the-duc-giam-mo-bung1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"582\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"dinhth\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"dinhth\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>","yoast_head_json":{"title":"6 B\u00e0i t\u1eadp th\u1ec3 d\u1ee5c gi\u1ea3m m\u1ee1 b\u1ee5ng gi\u00fap 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