1. Plank<\/strong><\/p>\n Plank l\u00e0 b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a> r\u1ea5t hi\u1ec7u qu\u1ea3 v\u00e0 \u0111\u01b0\u1ee3c nhi\u1ec1u ch\u1ecb em ph\u1ee5 n\u1eef l\u1ef1a ch\u1ecdn v\u1edbi nh\u1eefng \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n, b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0 m\u00e0 kh\u00f4ng c\u1ea7n \u0111\u1ebfn ph\u00f2ng t\u1eadp Gym.<\/p>\n \u2013 Tr\u01b0\u1edbc ti\u00ean, b\u1ea1n h\u00e3y n\u1eb1m s\u1ea5p xu\u1ed1ng s\u00e0n, ch\u1ed1ng hai khu\u1ef7u tay xu\u1ed1ng s\u00e0n.<\/p>\n \u2013 Sau \u0111\u00f3, n\u00e2ng to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 l\u00ean, t\u1ea1o th\u00e0nh \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n.<\/p>\n \u2013 Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y trong 20 gi\u00e2y cho nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u v\u00e0 khi \u0111\u00e3 quen d\u1ea7n b\u1ea1n n\u00ean t\u0103ng l\u00ean 60 gi\u00e2y.<\/p>\n L\u01b0u \u00fd: B\u1ea1n n\u00ean si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng trong su\u1ed1t qu\u00e1 tr\u00ecnh t\u1eadp \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t.<\/p>\n \u0110\u1ed9ng t\u00e1c plank b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n b\u1ea5t k\u1ec3 l\u00fac n\u00e0o<\/p>\n<\/div>\n 2. B\u00e0i t\u1eadp xoay ch\u00e2n sang hai b\u00ean<\/strong><\/p>\n B\u00e0i t\u1eadp xoay ch\u00e2n sang hai b\u00ean gi\u00fap \u0111\u1ed1t ch\u00e1y calo, s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n \u0111\u1ed9 d\u1ebbo dai c\u1ee7a c\u01a1 th\u1ec3. V\u1edbi \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n, d\u1ec5 t\u1eadp luy\u1ec7n trong 15 ph\u00fat nh\u01b0ng mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao, b\u00e0i t\u1eadp n\u00e0y ph\u00f9 h\u1ee3p v\u1edbi m\u1ecdi \u0111\u1ed1i t\u01b0\u1ee3ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 nh\u1eefng ng\u01b0\u1eddi b\u1eadn r\u1ed9n.<\/p>\n \u2013 Tr\u01b0\u1edbc ti\u00ean, b\u1ea1n h\u00e3y n\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, dang r\u1ed9ng c\u00e1nh tay sang hai b\u00ean, vu\u00f4ng g\u00f3c v\u1edbi th\u00e2n ng\u01b0\u1eddi.<\/p>\n \u2013 N\u00e2ng cao ch\u00e2n l\u00ean cao kho\u1ea3ng 90 \u0111\u1ed9\u00a0so v\u1edbi m\u1eb7t \u0111\u1ea5t.<\/p>\n \u2013 Ti\u1ebfp theo, b\u1ea1n di chuy\u1ec3n chuy\u1ec3n c\u1ea3 hai ch\u00e2n sang b\u00ean tr\u00e1i, gi\u1eef th\u1eb3ng ng\u01b0\u1eddi r\u1ed3i ti\u1ebfp t\u1ee5c xoay ch\u00e2n sang b\u00ean ph\u1ea3i.<\/p>\n 3. B\u00e0i t\u1eadp leo n\u00fai<\/strong><\/p>\n Leo n\u00fai l\u00e0 b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a> hi\u1ec7u qu\u1ea3, \u0111\u1eb7c bi\u1ec7t t\u00e1c \u0111\u1ed9ng m\u1ea1nh v\u00e0o nh\u00f3m c\u01a1 b\u1ee5ng. \u0110\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y, b\u1ea1n h\u00e3y l\u00e0m theo nh\u1eefng b\u01b0\u1edbc sau:<\/p>\n \u2013 Tr\u01b0\u1edbc ti\u00ean, b\u1ea1n h\u00e3y ch\u1ed1ng hai tay xu\u1ed1ng s\u00e0n, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng v\u00e0 th\u1eb3ng h\u00e0ng v\u1edbi vai.<\/p>\n \u2013 Lu\u00e2n phi\u00ean \u0111\u01b0a \u0111\u1ea7u g\u1ed1i tr\u00e1i v\u1ec1 ph\u00eda khu\u1ef7u tay ph\u1ea3i, sau \u0111\u00f3 \u0111\u1ed5i b\u00ean. Gi\u1eef c\u00e1nh tay vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n trong su\u1ed1t qu\u00e1 tr\u00ecnh t\u1eadp.<\/p>\n -Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c kho\u1ea3ng 10-15 l\u1ea7n cho m\u1ed7i b\u00ean.<\/p>\n 4. B\u00e0i t\u1eadp c\u00e2y k\u00e9o<\/strong><\/p>\n B\u00e0i t\u1eadp c\u00e2y k\u00e9o v\u1edbi nh\u1eefng \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n, b\u1ea1n c\u00f3 th\u1ec3 luy\u1ec7n t\u1eadp trong 15 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ed1 \u0111o v\u00f2ng eo.<\/p>\n C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/strong><\/p>\n \u2013 N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, hai ch\u00e2n du\u1ed7i th\u1eb3ng v\u00e0 n\u00e2ng l\u00ean vu\u00f4ng g\u00f3c v\u1edbi m\u1eb7t \u0111\u1ea5t.<\/p>\n \u2013 T\u1eeb t\u1eeb h\u1ea1 ch\u00e2n tr\u00e1i xu\u1ed1ng g\u1ea7n ch\u1ea1m s\u00e0n, gi\u1eef l\u01b0ng \u00e1p s\u00e1t d\u01b0\u1edbi m\u1eb7t s\u00e0n. L\u01b0u \u00fd b\u1ea1n kh\u00f4ng \u0111\u1ec3 l\u01b0ng b\u1ecb \u01b0\u1ee1n l\u00ean trong qu\u00e1 tr\u00ecnh th\u1ef1c hi\u1ec7n, s\u1ebd g\u00e2y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u1ed9t s\u1ed1ng.<\/p>\n \u2013 Sau \u0111\u00f3, n\u00e2ng ch\u00e2n tr\u00e1i l\u00ean v\u00e0 h\u1ea1 ch\u00e2n ph\u1ea3i xu\u1ed1ng. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c kho\u1ea3ng 10 l\u1ea7n cho m\u1ed7i b\u00ean.<\/p>\n Ngo\u00e0i nh\u1eefng b\u00e0i t\u1eadp n\u00e0y, b\u1ea1n n\u00ean x\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 \u0103n<\/a> u\u1ed1ng l\u00e0nh m\u1ea1nh, \u0103n nhi\u1ec1u ch\u1ea5t x\u01a1, protein, u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc \u0111\u1ec3 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a> di\u1ec5n ra hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n Xem th\u00eam:<\/strong><\/p>\n Gi\u1ea3m m\u1ee1 Lipo 360 to\u00e0n b\u1ee5ng<\/strong><\/a> Ch\u00e0o b\u1ea1n! \u0110\u1ec3 kh\u1eafc ph\u1ee5c t\u00ecnh tr\u1ea1ng m\u1ee1 b\u1ee5ng, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o nh\u1eefng b\u00e0i t\u1eadp th\u1ef1c hi\u1ec7n trong 15 ph\u00fat d\u00e0nh cho nh\u1eefng ng\u01b0\u1eddi b\u1eadn r\u1ed9n, ng\u01b0\u1eddi l\u00e0m v\u0103n ph\u00f2ng: 1. Plank Plank l\u00e0 b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng r\u1ea5t hi\u1ec7u qu\u1ea3 v\u00e0 \u0111\u01b0\u1ee3c nhi\u1ec1u ch\u1ecb em ph\u1ee5 n\u1eef l\u1ef1a ch\u1ecdn v\u1edbi nh\u1eefng …<\/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-6542","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":"![\"\u0110\u1ed9ng](\"https:\/\/benhvienthammykangnam.com.vn\/hoi-dap\/wp-content\/uploads\/2024\/12\/15-phut-giam-mo-bung.jpg\")
<\/p>\n\n
\nH\u00fat m\u1ee1 b\u1ee5ng bao l\u00e2u th\u00ec h\u1ed3i ph\u1ee5c<\/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 h\u1ebft bao nhi\u00eau ti\u1ec1n<\/strong><\/a>
\nH\u00fat m\u1ee1 b\u1eafp tay l\u00e0 g\u00ec<\/strong><\/a><\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"