{"id":6533,"date":"2024-12-20T15:08:44","date_gmt":"2024-12-20T15:08:44","guid":{"rendered":"https:\/\/benhvienthammykangnam.com.vn\/hoi-dap\/baiduthi\/nhung-bai-tap-giam-mo-bung-trong-1-tuan\/"},"modified":"2026-03-18T10:52:00","modified_gmt":"2026-03-18T03:52:00","slug":"nhung-bai-tap-giam-mo-bung-trong-1-tuan","status":"publish","type":"post","link":"https:\/\/benhvienthammykangnam.com.vn\/hoi-dap\/nhung-bai-tap-giam-mo-bung-trong-1-tuan\/","title":{"rendered":"Nh\u1eefng b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng trong 1 tu\u1ea7n cho v\u00f2ng eo s\u0103n ch\u1eafc? G\u1ee3i \u00fd 7 b\u00e0i t\u1eadp"},"content":{"rendered":"

Ch\u00e0o Ph\u01b0\u01a1ng Lan!<\/p>\n

\u0110\u1ec3 gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a> trong 1 tu\u1ea7n Lan c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n 7 b\u00e0i t\u1eadp d\u01b0\u1edbi \u0111\u00e2y:<\/strong><\/p>\n

1. B\u00e0i t\u1eadp g\u1eadp b\u1ee5ng n\u00e2ng cao<\/strong><\/p>\n

G\u1eadp b\u1ee5ng n\u00e2ng cao l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a> trong 1 tu\u1ea7n hi\u1ec7u qu\u1ea3, gi\u00fap v\u00f2ng eo s\u0103n ch\u1eafc, thon g\u1ecdn.<\/p>\n

\u0110\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y, tr\u01b0\u1edbc ti\u00ean b\u1ea1n h\u00e3y n\u1eb1m ng\u1eeda tr\u00ean m\u1eb7t s\u00e0n, hai tay \u0111\u01b0a v\u1ec1 ph\u00eda \u0111\u1ec9nh \u0111\u1ea7u. \u0110\u1ed3ng th\u1eddi, n\u00e2ng c\u1ea3 hai ch\u00e2n v\u00e0 ng\u01b0\u1eddi l\u00ean kh\u1ecfi s\u00e0n, t\u1ea1o th\u00e0nh h\u00ecnh ch\u1eef V. Tuy nhi\u00ean, b\u1ea1n n\u00ean gi\u1eef l\u01b0ng th\u1eb3ng, h\u00edt v\u00e0o khi chu\u1ea9n b\u1ecb v\u00e0 th\u1edf ra khi n\u00e2ng ng\u01b0\u1eddi l\u00ean.<\/p>\n

Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y 10 l\u1ea7n m\u1ed7i hi\u1ec7p, m\u1ed7i ng\u00e0y l\u1eb7p l\u1ea1i 3 hi\u1ec7p. \u0110\u1ec3 t\u0103ng hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a>, b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng d\u1ea7n s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i v\u00e0 s\u1ed1 hi\u1ec7p t\u1eadp luy\u1ec7n trong c\u00e1c tu\u1ea7n ti\u1ebfp theo.<\/p>\n

\"B\u00e0i<\/p>\n

B\u00e0i t\u1eadp g\u1eadp b\u1ee5ng n\u00e2ng cao gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng trong 1 tu\u1ea7n<\/a><\/p>\n<\/div>\n

2. B\u00e0i t\u1eadp Plank bi\u1ebfn th\u1ec3<\/strong><\/p>\n

Plank bi\u1ebfn th\u1ec3 gi\u00fap \u0111\u1ed1t ch\u00e1y calo d\u01b0 th\u1eeba, t\u1eeb \u0111\u00f3 gi\u00fap b\u1ea1n s\u1edf h\u1eefu v\u00f2ng eo thon g\u1ecdn. \u0110\u1ed9ng t\u00e1c n\u00e0y ph\u00f9 h\u1ee3p v\u1edbi c\u1ea3 nam v\u00e0 n\u1eef gi\u1edbi.<\/p>\n

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

\u2013 B\u1eaft \u0111\u1ea7u t\u01b0 th\u1ebf plank c\u01a1 b\u1ea3n, n\u00e2ng c\u01a1 th\u1ec3 b\u1eb1ng c\u00e1nh tay v\u00e0 ng\u00f3n ch\u00e2n, tuy nhi\u00ean b\u1ea1n n\u00ean gi\u1eef l\u01b0ng v\u00e0 c\u1ed5 th\u1eb3ng h\u00e0ng v\u1edbi nhau.<\/p>\n

\u2013 Sau \u0111\u00f3, du\u1ed7i ch\u00e2n ph\u1ea3i l\u00ean v\u00e0 gi\u1eef song song v\u1edbi s\u00e0n. \u0110\u1ed3ng th\u1eddi chuy\u1ec3n tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 l\u00ean b\u00e0n ch\u00e2n tr\u00e1i v\u00e0 c\u00e1nh tay ph\u1ea3i. Ti\u1ebfp theo, n\u00e2ng c\u00e1nh tay tr\u00e1i l\u00ean, m\u1edf r\u1ed9ng ra ph\u00eda tr\u01b0\u1edbc.<\/p>\n

\u2013 Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 10 gi\u00e2y.<\/p>\n

\u2013 L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c v\u1edbi b\u00ean c\u00f2n l\u1ea1i, m\u1ed7i ng\u00e0y b\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n 3 set, m\u1ed7i set kho\u1ea3ng 8 l\u1ea7n.<\/p>\n

3. T\u01b0 th\u1ebf lu\u1ed3n kim<\/strong><\/p>\n

T\u01b0 th\u1ebf lu\u1ed3n kim l\u00e0 b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a> \u0111\u01a1n gi\u1ea3n ch\u1ec9 trong m\u1ed9t tu\u1ea7n. \u0110\u1ec3 th\u1ef1c hi\u1ec7n, b\u1ea1n h\u00e3y \u0111\u01b0a hai tay ra tr\u01b0\u1edbc m\u1eb7t. Sau \u0111\u00f3 gi\u01a1 tay ph\u1ea3i l\u00ean cao, du\u1ed7i th\u1eb1ng t\u1eeb \u0111\u1ea7u ng\u00f3n tay \u0111\u1ebfn khu\u1ef7u tay tr\u00e1i. Ti\u1ebfp theo, tay ph\u1ea3i b\u1ea1n \u0111\u01b0a xu\u1ed1ng n\u00e1ch tr\u00e1i, t\u01b0\u01a1ng t\u1ef1 thao t\u00e1c lu\u1ed3n kim. Tuy nhi\u00ean, b\u1ea1n c\u1ea7n si\u1ebft ch\u1eb7t hai b\u00ean s\u01b0\u1eddn v\u00e0 quay tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u, l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y v\u1edbi tay tr\u00e1i. M\u1ed7i ng\u00e0y b\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n 3 set, m\u1ed7i set 8 l\u1ea7n\/b\u00ean.<\/p>\n

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

B\u00e0i t\u1eadp \u0111\u1ea1p xe t\u1ea1i ch\u1ed7 h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3, b\u1ea1n c\u00f3 th\u1ec3 luy\u1ec7n t\u1eadp m\u1ecdi l\u00fac m\u1ecdi n\u01a1i. \u0110\u1eb7c bi\u1ec7t, b\u00e0i t\u1eadp n\u00e0y ph\u00f9 h\u1ee3p v\u1edbi d\u00e2n v\u0103n ph\u00f2ng, nh\u1eefng ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng v\u00e0 th\u01b0\u1eddng xuy\u00ean ng\u1ed3i nhi\u1ec1u. T\u01b0 th\u1ebf \u0111\u1ea1p xe n\u00e0y t\u01b0\u01a1ng t\u1ef1 nh\u01b0 \u0111\u1ed9ng t\u00e1c g\u1eadp b\u1ee5ng, nh\u01b0ng k\u1ebft h\u1ee3p th\u00eam v\u1edbi \u0111\u1ed9ng t\u00e1c chuy\u1ec3n \u0111\u1ed9ng ch\u00e2n. T\u1eeb \u0111\u00f3,\u00a0gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba hi\u1ec7u qu\u1ea3 h\u01a1n, mang l\u1ea1i v\u00f2ng eo thon g\u1ecdn.<\/p>\n

\u0110\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp \u0111\u1ea1p xe, \u0111\u1ea7u ti\u00ean b\u1ea1n h\u00e3y n\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, du\u1ed7i th\u1eb3ng hai ch\u00e2n v\u00e0 tay \u0111\u01b0a ra sau \u0111\u1ea7u. Ti\u1ebfp theo, n\u00e2ng ch\u00e2n cao m\u1ed9t ch\u00fat, gi\u1eef cho l\u01b0ng v\u00e0 \u0111\u1ea7u \u00e1p s\u00e1t s\u00e0n. Sau \u0111\u00f3, h\u00e3y lu\u00e2n phi\u00ean \u0111\u01b0a \u0111\u1ea7u g\u1ed1i ph\u1ea3i v\u1ec1 ph\u00eda khu\u1ef7u tay tr\u00e1i v\u00e0 ng\u01b0\u1ee3c l\u1ea1i, t\u01b0\u01a1ng t\u1ef1 nh\u01b0 \u0111ang \u0111\u1ea1p xe. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y li\u00ean t\u1ee5c, b\u1ea1n kh\u00f4ng \u0111\u01b0\u1ee3c \u0111\u1ec3 ch\u00e2n ch\u1ea1m xu\u1ed1ng s\u00e0n. M\u1ed7i ng\u00e0y n\u00ean\u00a0th\u1ef1c hi\u1ec7n 10-15 l\u1ea7n m\u1ed7i hi\u1ec7p v\u00e0 l\u1eb7p l\u1ea1i 3-5 hi\u1ec7p.<\/p>\n

\"B\u1ea1n<\/p>\n

B\u1ea1n c\u00f3 th\u1ec3 luy\u1ec7n t\u1eadp b\u00e0i t\u1eadp \u0111\u1ea1p xe m\u1ecdi l\u00fac m\u1ecdi n\u01a1i<\/p>\n<\/div>\n

5. G\u1eadp b\u1ee5ng ng\u01b0\u1ee3c<\/strong><\/p>\n

B\u00e0i t\u1eadp g\u1eadp b\u1ee5ng ng\u01b0\u1ee3c v\u1edbi \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n nh\u01b0ng mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao, t\u00e1c \u0111\u1ed9ng v\u00e0o s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng d\u01b0\u1edbi. \u0110\u1eb7c bi\u1ec7t, \u0111\u1ed9ng t\u00e1c g\u1eadp b\u1ee5ng ng\u01b0\u1ee3c b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0 v\u00e0 kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3.<\/p>\n

6. Nh\u1ea3y d\u00e2y<\/strong><\/p>\n

Nh\u1ea3y d\u00e2y \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn l\u00e0 tr\u00f2 ch\u01a1i quen thu\u1ed9c c\u1ee7a tu\u1ed5i th\u01a1, h\u01a1n n\u1eefa b\u00e0i t\u1eadp n\u00e0y c\u00f2n gi\u00fap b\u1ea1n s\u1edf h\u1eefu v\u00f2ng eo thon g\u1ecdn ch\u1ec9 trong m\u1ed9t tu\u1ea7n. Khi nh\u1ea3y d\u00e2y, c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ho\u1ea1t \u0111\u1ed9ng linh ho\u1ea1t, h\u1ed7 tr\u1ee3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng. M\u1ed7i ng\u00e0y b\u1ea1n n\u00ean d\u00e0nh kho\u1ea3ng 20 30 ph\u00fat \u0111\u1ec3 nh\u1ea3y d\u00e2y, nh\u01b0 v\u1eady b\u1ea1n s\u1ebd nh\u1eadn th\u1ea5y s\u1ef1 thay \u0111\u1ed5i r\u00f5 r\u1ec7t c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

7. Nh\u1ea3y n\u00e2ng cao \u0111\u00f9i<\/strong><\/p>\n

Ch\u1ea1y n\u00e2ng cao \u0111\u00f9i l\u00e0 b\u00e0i t\u1eadp cardio c\u01b0\u1eddng \u0111\u1ed9 cao gi\u00fap b\u1ea1n \u0111\u1ed1t ch\u00e1y calo hi\u1ec7u qu\u1ea3, gi\u1ea3m m\u1ee1 b\u1ee5ng v\u00e0 s\u0103n ch\u1eafc v\u00f9ng \u0111\u00f9. C\u00e1ch th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y r\u1ea5t \u0111\u01a1n gi\u1ea3n, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y t\u1ea1i ch\u1ed7 ho\u1eb7c ti\u1ebfn v\u1ec1 ph\u00eda tr\u01b0\u1edbc, qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ea1n n\u00ean n\u00e2ng \u0111\u00f9i c\u00e0ng cao c\u00e0ng t\u1ed1t.\u00a0\u0110\u1ed9ng t\u00e1c n\u00e0y gi\u00fap k\u00edch th\u00edch c\u00e1c nh\u00f3m c\u01a1 \u1edf ch\u00e2n, \u0111\u00f9i v\u00e0 m\u00f4ng, gi\u00fap c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng s\u0103n ch\u1eafc v\u00e0 kh\u1ecfe m\u1ea1nh.<\/p>\n

\u0110\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng trong m\u1ed9t tu\u1ea7n b\u00ean c\u1ea1nh c\u00e1c b\u00e0i t\u1eadp b\u1ea1n n\u00ean k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n<\/a> u\u1ed1ng khoa h\u1ecdc. Khi luy\u1ec7n t\u1eadp, c\u01a1 th\u1ec3 s\u1ebd \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba kh\u00f4ng ch\u1ec9 ri\u00eang v\u00f9ng b\u1ee5ng. Ngo\u00e0i ra, c\u00e1c b\u00e0i t\u1eadp nh\u01b0 g\u1eadp b\u1ee5ng v\u00e0 plank gi\u00fap t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp, l\u00e0m cho v\u00f9ng b\u1ee5ng s\u0103n ch\u1eafc h\u01a1n. Tuy nhi\u00ean, n\u1ebfu ch\u1ec9 luy\u1ec7n t\u1eadp hai b\u00e0i t\u1eadp n\u00e0y s\u1ebd kh\u00f4ng mang l\u1ea1i hi\u1ec7u qu\u1ea3. Th\u1eddi gian \u0111\u1ec3 th\u1ea5y \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3\u00a0 t\u00f9y thu\u1ed9c v\u00e0o c\u01a1 \u0111\u1ecba v\u00e0 ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. Do \u0111\u00f3, \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng t\u1ed1t nh\u1ea5t, b\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n to\u00e0n di\u1ec7n v\u00e0 duy tr\u00ec trong th\u1eddi gian d\u00e0i.<\/p>\n

\n

Tham kh\u1ea3o 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 nguy hi\u1ec3m kh\u00f4ng<\/strong><\/a><\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"

Ch\u00e0o Ph\u01b0\u01a1ng Lan! \u0110\u1ec3 gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng trong 1 tu\u1ea7n Lan c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n 7 b\u00e0i t\u1eadp d\u01b0\u1edbi \u0111\u00e2y: 1. B\u00e0i t\u1eadp g\u1eadp b\u1ee5ng n\u00e2ng cao G\u1eadp b\u1ee5ng n\u00e2ng cao l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng trong 1 tu\u1ea7n hi\u1ec7u qu\u1ea3, gi\u00fap v\u00f2ng eo s\u0103n ch\u1eafc, thon g\u1ecdn. \u0110\u1ec3 th\u1ef1c …<\/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-6533","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":"Nh\u1eefng b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng trong 1 tu\u1ea7n cho v\u00f2ng eo s\u0103n ch\u1eafc? 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