{"id":6521,"date":"2024-12-20T15:03:29","date_gmt":"2024-12-20T15:03:29","guid":{"rendered":"https:\/\/benhvienthammykangnam.com.vn\/hoi-dap\/baiduthi\/cac-bai-tap-nhu-plank-hay-squats-co-giup-giam-mo-bung\/"},"modified":"2025-09-30T08:51:24","modified_gmt":"2025-09-30T01:51:24","slug":"nhung-bai-tap-giam-mo-bung-tai-nha-don-gian-hieu-qua","status":"publish","type":"post","link":"https:\/\/benhvienthammykangnam.com.vn\/hoi-dap\/nhung-bai-tap-giam-mo-bung-tai-nha-don-gian-hieu-qua\/","title":{"rendered":"5 b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng t\u1ea1i nh\u00e0 \u0111\u01a1n gi\u1ea3n, hi\u1ec7u qu\u1ea3"},"content":{"rendered":"

Ch\u00e0o Ch\u00e2u!<\/p>\n

Hi\u1ec7n nay c\u00f3 r\u1ea5t nhi\u1ec1u b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a> hi\u1ec7u qu\u1ea3 Ch\u00e2u c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0 nh\u01b0: b\u00e0i t\u1eadp n\u00e2ng ch\u00e2n, g\u1eadp b\u1ee5ng, n\u00e2ng h\u00f4ng, plank….<\/strong>Tuy nhi\u00ean, tr\u01b0\u1edbc khi luy\u1ec7n t\u1eadp b\u1ea1n n\u00ean kh\u1edfi \u0111\u1ed9ng th\u1eadt k\u1ef9, l\u00e0m \u1ea5m c\u01a1 b\u1eafp \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u, chu\u1ea9n b\u1ecb c\u01a1 th\u1ec3 s\u1eb5n s\u00e0ng cho nh\u1eefng ho\u1ea1t \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao. Sau khi c\u01a1 th\u1ec3 \u0111\u00e3 s\u1eb5n s\u00e0ng luy\u1ec7n t\u1eadp, b\u1ea1n h\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi nh\u1eefng b\u00e0i t\u1eadp d\u01b0\u1edbi \u0111\u00e2y:<\/p>\n

1. B\u00e0i t\u1eadp Leg In and Out<\/strong><\/p>\n

B\u00e0i t\u1eadp Leg In and Out c\u00f3 t\u00e1c \u0111\u1ed9ng v\u00e0o nh\u00f3m c\u01a1\u00a0ch\u00e9o b\u1ee5ng trong, c\u01a1 ch\u00e9o b\u1ee5ng ngo\u00e0i, c\u01a1 m\u00f4ng, g\u00e2n kheo v\u00e0 c\u01a1 th\u1eb3ng b\u1ee5ng gi\u00fap t\u0103ng hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a> t\u1ed1i \u01b0u.<\/p>\n

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

–\u00a0N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n nh\u00e0 ho\u1eb7c th\u1ea3m t\u1eadp, hai tay \u0111\u1eb7t s\u00e1t h\u00f4ng, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng s\u00e0n. Ti\u1ebfp theo, b\u1ea1n nh\u1ea5c hai ch\u00e2n l\u00ean kh\u1ecfi m\u1eb7t s\u00e0n v\u00e0 h\u01a1i ng\u1ea3 ng\u01b0\u1eddi ra ph\u00eda sau.<\/p>\n

– Sau \u0111\u00f3, co hai ch\u00e2n v\u00e0o \u0111\u1ed3ng th\u1eddi g\u1eadp th\u00e2n tr\u00ean l\u1ea1i, b\u1ea1n h\u00e3y c\u1ed1 g\u1eafng \u0111\u01b0a \u0111\u1ea7u \u0111\u1ebfn g\u1ea7n \u0111\u1ea7u g\u1ed1i. Cu\u1ed1i c\u00f9ng, du\u1ed7i th\u1eb3ng ch\u00e2n quay l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u. Th\u1ef1c hi\u1ec7n 2 hi\u1ec7p, m\u1ed7i hi\u1ec7p kho\u1ea3ng 20 l\u1ea7n.<\/p>\n

\"B\u00e0i

B\u00e0i t\u1eadp Leg In and Out c\u00f3 t\u00e1c d\u1ee5ng v\u1edbi nhi\u1ec1u nh\u00f3m c\u01a1 gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3<\/p><\/div>\n

2. N\u00e2ng h\u00f4ng gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong><\/p>\n

N\u00e2ng h\u00f4ng l\u00e0 t\u01b0 th\u1ebf c\u00e2y c\u1ea7u gi\u00fap c\u1ea3i thi\u1ec7n v\u00f2ng 2 v\u00e0 l\u00e0m s\u0103n ch\u1eafc v\u00f2ng 3. B\u00e0i t\u1eadp n\u00e0y c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng cho c\u1ea3 nam v\u00e0 n\u1eef gi\u1eef mang l\u1ea1i th\u00e2n h\u00ecnh quy\u1ebfn r\u0169, thon g\u1ecdn.<\/p>\n

– Tr\u01b0\u1edbc ti\u00ean, b\u1ea1n h\u00e3y n\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, co hai ch\u00e2n l\u1ea1i, \u0111\u1ea7u g\u1ed1i vu\u00f4ng g\u00f3c.<\/p>\n

–\u00a0 Sau \u0111\u00f3 h\u00edt v\u00e0o gi\u1eef c\u01a1 b\u1ee5ng c\u0103ng r\u1ed3i n\u00e2ng h\u00f4ng l\u00ean t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u g\u1ed1i \u0111\u1ebfn vai.<\/p>\n

– Gi\u1eef t\u01b0 th\u1ebf trong 2-3 gi\u00e2y, si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng r\u1ed3i th\u1edf ra v\u00e0 h\u1ea1 h\u00f4ng xu\u1ed1ng.<\/p>\n

– Th\u1ef1c hi\u1ec7n 10 – 15 l\u1ea7n m\u1ed7i hi\u1ec7p, ngh\u1ec9 ng\u01a1i kho\u1ea3ng 30 gi\u00e2y gi\u1eefa c\u00e1c hi\u1ec7p.<\/p>\n

3. Spiderman Plank<\/strong><\/p>\n

Spiderman Plank l\u00e0 bi\u1ebfn th\u1ec3 kh\u00e1c c\u1ee7a Plank truy\u1ec1n th\u1ed1ng, b\u00e0i t\u1eadp n\u00e0y c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m m\u1ee1 b\u1ee5ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n cho c\u01a1 th\u1ec3. B\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng Spiderman Plank ph\u00f9 h\u1ee3p v\u1edbi m\u1ecdi \u0111\u1ed1i t\u01b0\u1ee3ng v\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n m\u1ed7i t\u1ed1i.<\/p>\n

– Tr\u01b0\u1edbc ti\u00ean b\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf plank truy\u1ec1n th\u1ed1ng nh\u01b0ng du\u1ed7i hai tay du\u1ed7i th\u1eb3ng.<\/p>\n

– Ti\u1ebfp theo, \u0111\u01b0a \u0111\u1ea7u g\u1ed1i tr\u00e1i v\u1ec1 ph\u00eda tr\u01b0\u1edbc, ch\u1ea1m v\u00e0o khu\u1ef7u tay ph\u1ea3i. Quay tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u, th\u1ef1c hi\u1ec7n v\u1edbi b\u00ean tr\u00e1i v\u00e0 l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c 10 – 15 l\u1ea7n m\u1ed7i b\u00ean.<\/p>\n

4. Crunches<\/strong><\/p>\n

Crunch l\u00e0 b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng c\u01a1 b\u1ea3n v\u00e0 ph\u1ed5 bi\u1ebfn nh\u1ea5t, \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n, c\u00f3 \u00edt th\u1eddi gian. B\u00e0i t\u1eadp n\u00e0y gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 b\u1ee5ng.<\/p>\n

– B\u1ea1n h\u00e3y n\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m t\u1eadp yoga, hai ch\u00e2n co l\u1ea1i, b\u00e0n ch\u00e2n \u0111\u1eb7t tr\u00ean s\u00e0n, \u0111\u1ea7u g\u1ed1i vu\u00f4ng g\u00f3c.<\/p>\n

– \u0110\u1eb7t tay sau \u0111\u1ea7u ho\u1eb7c hai b\u00ean th\u00e1i d\u01b0\u01a1ng, sau \u0111\u00f3 n\u00e2ng c\u1eb1m v\u00e0 g\u1eadp b\u1ee5ng, \u0111\u1ed3ng th\u1eddi h\u00f3p b\u1ee5ng l\u1ea1i.<\/p>\n

– Gi\u1eef t\u01b0 th\u1ebf kho\u1ea3ng 2 – 3 gi\u00e2y r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng.<\/p>\n

– Th\u1ef1c hi\u1ec7n 10-15 l\u1ea7n m\u1ed7i hi\u1ec7p.<\/p>\n

5. T\u1eadp v\u1edbi b\u00f3ng \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong><\/p>\n

B\u00f3ng yoga l\u00e0 d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3 t\u1eadp luy\u1ec7n yoga nh\u01b0ng l\u1ea1i c\u00f3 t\u00e1c d\u1ee5ng h\u1ed7 tr\u1ee3 ph\u00e1i \u0111\u1eb9p gi\u1ea3m m\u1ee1 b\u1ee5ng, s\u0103n ch\u1eafc c\u01a1 v\u00e0 c\u1ea3i thi\u1ec7n \u0111\u1ed9 d\u1ebbo dai. V\u1edbi thi\u1ebft k\u1ebf \u0111\u1eb7c bi\u1ec7t, b\u00f3ng yoga gi\u00fap t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

\u0110\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp v\u1eb7n h\u00f4ng v\u1edbi b\u00f3ng ch\u1ecb em n\u00ean th\u1ef1c hi\u1ec7n theo c\u00e1ch sau:<\/p>\n

– T\u1ef1a l\u01b0ng v\u00e0o b\u00f3ng, gi\u1eef cho c\u01a1 th\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn ch\u00e2n.<\/p>\n

– \u0110\u1eb7t hai tay ra sau \u0111\u1ea7u ho\u1eb7c ch\u1ed1ng h\u00f4ng \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng tr\u00e1nh r\u01a1i b\u00f3ng. T\u1eeb t\u1eeb v\u1eb7n h\u00f4ng sang tr\u00e1i, sau \u0111\u00f3 sang ph\u1ea3i, l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c t\u1eeb 15-20 gi\u00e2y m\u1ed7i b\u00ean.<\/p>\n

\"B\u00e0i

B\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng v\u1edbi b\u00f3ng gi\u00fap c\u01a1 th\u1ec3 d\u1ebbo dai h\u01a1n<\/p><\/div>\n

\u0110\u1ec3 gi\u00fap qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1 b\u1ee5ng \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t, b\u1ea1n n\u00ean b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 protein, t\u0103ng c\u01b0\u1eddng rau xanh v\u00e0 tr\u00e1i c\u00e2y \u0111\u1ec3 cung c\u1ea5p vitamin, kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft. \u0110\u1ed3ng th\u1eddi, h\u1ea1n ch\u1ebf \u0111\u1ed3 ng\u1ecdt, \u0111\u1ed3 \u0103n nhanh v\u00e0 c\u00e1c lo\u1ea1i \u0111\u1ed3 u\u1ed1ng c\u00f3 ga g\u00f3p ph\u1ea7n c\u1ea3i thi\u1ec7n s\u1ed1 \u0111o 3 v\u00f2ng c\u00e2n \u0111\u1ed1i h\u01a1n.<\/p>\n

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

H\u00fat m\u1ee1 b\u1ee5ng gi\u00e1 bao nhi\u00eau<\/strong><\/a>
\nGi\u1ea3m m\u1ee1 Lipo 360 to\u00e0n b\u1ee5ng<\/strong><\/a>
\nH\u00fat m\u1ee1 b\u1ee5ng c\u00f3 nguy hi\u1ec3m kh\u00f4ng<\/strong><\/a>
\nH\u00fat m\u1ee1 n\u1ecdng c\u1eb1m c\u00f3 nguy hi\u1ec3m kh\u00f4ng<\/strong><\/a>
\nH\u00fat m\u1ee1 Vaser Lipo c\u00f3 t\u1ed1t kh\u00f4ng<\/strong><\/a><\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"

Ch\u00e0o Ch\u00e2u! Hi\u1ec7n nay c\u00f3 r\u1ea5t nhi\u1ec1u b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 Ch\u00e2u c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0 nh\u01b0: b\u00e0i t\u1eadp n\u00e2ng ch\u00e2n, g\u1eadp b\u1ee5ng, n\u00e2ng h\u00f4ng, plank….Tuy nhi\u00ean, tr\u01b0\u1edbc khi luy\u1ec7n t\u1eadp b\u1ea1n n\u00ean kh\u1edfi \u0111\u1ed9ng th\u1eadt k\u1ef9, l\u00e0m \u1ea5m c\u01a1 b\u1eafp \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u, …<\/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-6521","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":"5 b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng t\u1ea1i nh\u00e0 \u0111\u01a1n gi\u1ea3n, hi\u1ec7u qu\u1ea3<\/title>\n<meta name=\"description\" content=\"Hi\u1ec7n nay c\u00f3 r\u1ea5t nhi\u1ec1u b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 Ch\u00e2u c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0 nh\u01b0: b\u00e0i 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