{"id":10817,"date":"2021-09-01T15:56:41","date_gmt":"2021-09-01T08:56:41","guid":{"rendered":"https:\/\/aeonmall-long-bien.com.vn\/?p=10817"},"modified":"2021-09-04T15:07:41","modified_gmt":"2021-09-04T08:07:41","slug":"5-bai-tap-the-duc-don-gian-tai-nha-trong-mua-dich","status":"publish","type":"post","link":"https:\/\/aeonmall-long-bien.com.vn\/5-bai-tap-the-duc-don-gian-tai-nha-trong-mua-dich\/","title":{"rendered":"5 \u0110\u1ed8NG T\u00c1C TH\u1ec2 D\u1ee4C \u0110\u01a0N GI\u1ea2N T\u1ea0I NH\u00c0 TRONG M\u00d9A D\u1ecaCH"},"content":{"rendered":"<p><strong>T\u00ecnh d\u1ecbch b\u1ec7nh c\u00f2n nhi\u1ec1u di\u1ec5n bi\u1ebfn ph\u1ee9c t\u1ea1p c\u00f9ng v\u1edbi c\u00e1c bi\u1ec7n ph\u00e1p gi\u00e3n c\u00e1ch x\u00e3 h\u1ed9i khi\u1ebfn ch\u00fang ta ph\u1ea3i \u1edf y\u00ean t\u1ea1i nh\u00e0 v\u00e0 h\u1ea1n ch\u1ebf c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t ngo\u00e0i tr\u1eddi hay c\u1ea5c ph\u00f2ng t\u1eadp gym, yoga \u2026. Gi\u1ea3i ph\u00e1p hi\u1ec7u qu\u1ea3 nh\u1ea5t l\u00fac n\u00e0y l\u00e0 t\u1eadp th\u1ec3 d\u1ee5c, r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe ngay t\u1ea1i nh\u00e0.<\/strong><\/p>\n<p><strong>AEON MALL Long Bi\u00ean g\u1ee3i \u00fd cho b\u1ea1n 5 \u0111\u1ed9ng t\u00e1c t\u1eadp th\u1ec3 d\u1ee5c, ho\u00e0n to\u00e0n kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3 d\u01b0\u1edbi \u0111\u00e2y. H\u00e3y d\u00e0nh ra 10 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 luy\u1ec7n t\u1eadp b\u1ea1n nh\u00e9!<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10847\" src=\"https:\/\/aeonmall-long-bien.com.vn\/wp-content\/uploads\/2021\/09\/untitled-20.png\" alt=\"\" width=\"1000\" height=\"625\" \/><\/p>\n<h3><strong>\u0110\u1ed9ng t\u00e1c c\u00e2y c\u1ea7u<\/strong><\/h3>\n<p>\u0110\u00e2y l\u00e0 \u0111\u1ed9ng t\u00e1c k\u00edch th\u00edch c\u01a1 b\u1ea3n to\u00e0n th\u00e2n v\u00e0 v\u00f9ng c\u01a1 l\u01b0ng. \u0110\u1ed9ng t\u00e1c n\u00e0y \u0111\u01b0\u1ee3c xem l\u00e0 c\u00e1ch ho\u00e0n h\u1ea3o \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng v\u00e0 l\u00e0m n\u00f3ng c\u01a1 th\u1ec3.<\/p>\n<h4>H\u01b0\u1edbng d\u1eabn:<\/h4>\n<ul>\n<li>B\u1ea1n n\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, hai tay \u0111\u1ec3 d\u01b0\u1edbi m\u00f4ng, co \u0111\u1ea7u g\u1ed1i sao cho l\u00f2ng b\u00e0n ch\u00e2n ch\u1ea1m \u0111\u1ea5t<\/li>\n<li>Si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng v\u00e0 c\u01a1 b\u1ee5ng tr\u01b0\u1edbc khi \u0111\u1ea9y ng\u01b0\u1eddi l\u00ean<\/li>\n<li>N\u00e2ng h\u00f4ng l\u00ean cao sao cho t\u1ea1o th\u00e0nh \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u g\u1ed1i \u0111\u1ebfn vai<\/li>\n<li>Si\u1ebft ch\u1eb7t c\u01a1 \u0111\u1ed3ng th\u1eddi h\u00edt s\u00e2u v\u00e0o<\/li>\n<li>Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 20 \u2013 30 gi\u00e2y r\u1ed3i h\u1ea1 ng\u01b0\u1eddi \u0111\u1ec3 tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u<\/li>\n<\/ul>\n<p><em>L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c \u00edt nh\u1ea5t 10 l\u1ea7n.<\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10830\" src=\"https:\/\/aeonmall-long-bien.com.vn\/wp-content\/uploads\/2021\/09\/uncomfortableelementaryiberianbarbel-size_restricted.gif\" alt=\"\" width=\"400\" height=\"400\" \/><\/p>\n<h3><strong>Squat v\u1edbi gh\u1ebf<\/strong><\/h3>\n<p>B\u1ea1n c\u1ea7n chu\u1ea9n b\u1ecb m\u1ed9t chi\u1ebfc gh\u1ebf th\u1eadt ch\u1eafc, n\u00ean ch\u1ecdn gh\u1ebf c\u00f3 l\u01b0ng t\u1ef1a, b\u00e0i t\u1eadp squat n\u00e0y gi\u00fap cho c\u01a1 x\u01b0\u01a1ng ch\u1eadu c\u1ee7a b\u1ea1n ho\u1ea1t \u0111\u1ed9ng t\u1ed1t h\u01a1n, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u1ea3i thi\u1ec7n \u0111\u01b0\u1ee3c v\u00f2ng ba to v\u00e0 s\u0103n ch\u1eafc h\u01a1n r\u1ea5t nhi\u1ec1u.<\/p>\n<h4>H\u01b0\u1edbng d\u1eabn:<\/h4>\n<ul>\n<li>\u0110\u1ee9ng tr\u01b0\u1edbc gh\u1ebf, hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai, m\u0169i ch\u00e2n h\u01a1i h\u01b0\u1edbng ra ngo\u00e0i.<\/li>\n<li>Ch\u1ed1ng h\u00f4ng v\u00e0 u\u1ed1n cong \u0111\u1ea7u g\u1ed1i, h\u1ea1 l\u01b0ng xu\u1ed1ng cho \u0111\u1ebfn khi m\u00f4ng ch\u1ea1m v\u00e0o gh\u1ebf, \u0111\u1ec3 c\u00e1nh tay du\u1ed7i ra tr\u01b0\u1edbc m\u1eb7t.<\/li>\n<li>\u0110\u1ea9y m\u1ea1nh qua g\u00f3t ch\u00e2n c\u1ee7a b\u1ea1n v\u00e0 tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/li>\n<\/ul>\n<p><em>L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y \u00edt nh\u1ea5t 15 l\u1ea7n.<\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10831\" src=\"https:\/\/aeonmall-long-bien.com.vn\/wp-content\/uploads\/2021\/09\/incomparablearomaticenglishpointer-size_restricted.gif\" alt=\"\" width=\"400\" height=\"400\" \/><\/p>\n<h3>\u0110\u1ed9ng t\u00e1c t\u1eadp b\u1ee5ng Bird Dog<\/h3>\n<p>Bird Dog l\u00e0 b\u00e0i t\u1eadp c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng, t\u0103ng \u0111\u1ed9 d\u1ebbo dai cho ph\u1ea7n l\u01b0ng d\u01b0\u1edbi v\u00e0 \u0111\u1ed3ng th\u1eddi t\u0103ng s\u1ee9c kh\u1ecfe cho ph\u1ea7n m\u00f4ng, ch\u00e2n, tay. \u0110\u1ed9ng t\u00e1c n\u00e0y th\u00edch h\u1ee3p cho nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u l\u00e0m quen v\u1edbi vi\u1ec7c t\u1eadp luy\u1ec7n t\u1ea1i nh\u00e0.<\/p>\n<h4>H\u01b0\u1edbng d\u1eabn:<\/h4>\n<ul>\n<li>Hai tay ch\u1ed1ng l\u00ean th\u1ea3m v\u00e0 h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, g\u1eadp \u0111\u1ea7u g\u1ed1i sao cho ph\u1ea7n c\u1eb3ng ch\u00e2n v\u1edbi \u0111\u00f9i t\u1ea1o th\u00e0nh m\u1ed9t g\u00f3c vu\u00f4ng.<\/li>\n<li>N\u00e2ng ch\u00e2n ph\u1ea3i l\u00ean song song v\u1edbi m\u1eb7t s\u00e0n v\u00e0 \u0111\u1ed3ng th\u1eddi \u0111\u01b0a tay tr\u00e1i ra ph\u00eda tr\u01b0\u1edbc, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng v\u00e0o trong.<\/li>\n<li>Gi\u1eef th\u1eb3ng tay v\u00e0 ch\u00e2n trong kho\u1ea3ng 30 gi\u00e2y r\u1ed3i \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n<p><em>L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c \u00edt nh\u1ea5t 10 l\u1ea7n.<\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10832\" src=\"https:\/\/aeonmall-long-bien.com.vn\/wp-content\/uploads\/2021\/09\/femininebrilliantcamel-size_restricted.gif\" alt=\"\" width=\"400\" height=\"400\" \/><\/p>\n<h3>\u0110\u1ed9ng t\u00e1c t\u1eadp b\u1ee5ng n\u00e2ng h\u00f4ng nghi\u00eang<\/h3>\n<p>C\u01a1 h\u00f4ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong h\u1ea7u h\u1ebft c\u00e1c \u0111\u1ed9ng t\u00e1c v\u00e0 ho\u1ea1t \u0111\u1ed9ng th\u01b0\u1eddng ng\u00e0y, n\u00ean b\u1ea1n c\u1ea7n gia t\u0103ng &#8221;th\u1ec3 l\u1ef1c&#8221; cho v\u00f9ng n\u00e0y. \u0110\u1ed9ng t\u00e1c n\u00e0y \u0111\u1eb7c bi\u1ec7t c\u1ea7n thi\u1ebft cho nh\u1eefng ai ph\u1ea3i ng\u1ed3i su\u1ed1t c\u1ea3 ng\u00e0y d\u00e0i.<\/p>\n<h4>H\u01b0\u1edbng d\u1eabn:<\/h4>\n<ul>\n<li>N\u1eb1m nghi\u00eang 1 b\u00ean ng\u01b0\u1eddi<\/li>\n<li>G\u1eadp khu\u1ef7u tay ch\u1ed1ng xu\u1ed1ng th\u1ea3m, sao cho ph\u1ea7n khu\u1ef7u tay vu\u00f4ng g\u00f3c v\u1edbi c\u1eb3ng tay v\u00e0 hai ch\u00e2n du\u1ed7i th\u1eb3ng, \u0111\u1eb7t ch\u1ed3ng l\u00ean nhau<\/li>\n<li>N\u00e2ng ch\u00e2n ph\u1ea3i l\u00ean, gi\u1eef ng\u01b0\u1eddi c\u1ed1 \u0111\u1ecbnh trong 5 gi\u00e2y<\/li>\n<\/ul>\n<p><em>Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c 10 l\u1ea7n r\u1ed3i \u0111\u1ed5i b\u00ean.<\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10833\" src=\"https:\/\/aeonmall-long-bien.com.vn\/wp-content\/uploads\/2021\/09\/forcefulgloriousalbacoretuna-size_restricted.gif\" alt=\"\" width=\"400\" height=\"400\" \/><\/p>\n<h3>\u0110\u1ed9ng t\u00e1c &#8220;L\u1eeba \u0111\u00e1 h\u1eadu&#8221;<\/h3>\n<p>Trong c\u00e1c b\u00e0i t\u1eadp v\u00f2ng 3, \u201cL\u1eeba \u0111\u00e1 h\u1eadu\u201d \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 cao b\u1edfi m\u1ee9c \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng kh\u00f4ng qu\u00e1 nhi\u1ec1u, ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng b\u1ea1n ch\u01b0a th\u1eadt s\u1ef1 kh\u1ecfe. D\u00f9 kh\u00f4ng ph\u1ea3i \u201cbay nh\u1ea3y\u201d nhi\u1ec1u, nh\u01b0ng L\u1eeba \u0111\u00e1 h\u1eadu v\u1eabn l\u00e0 \u0111\u1ed9ng t\u00e1c cho k\u1ebft qu\u1ea3 t\u1ed1t khi b\u1ea1n mu\u1ed1n t\u1eadp cho v\u00f2ng 3 c\u0103ng tr\u00f2n, h\u1ea5p d\u1eabn.<\/p>\n<h3>H\u01b0\u1edbng d\u1eabn:<\/h3>\n<ul>\n<li>Qu\u1ef3 tr\u00ean s\u00e0n, hai tay ch\u1ed1ng vu\u00f4ng g\u00f3c v\u1edbi m\u1eb7t s\u00e0n.<\/li>\n<li>Gi\u1eefu th\u1eb3ng l\u01b0ng, si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng.<\/li>\n<li>Nh\u1ea5c m\u1ed9t ch\u00e2n l\u00ean, \u0111\u00e1 th\u1eb3ng v\u1ec1 ph\u00eda sau.<\/li>\n<li>\u0110\u01b0a ch\u00e2n v\u1ec1 v\u1ecb tr\u00ed c\u0169, kh\u00f4ng \u0111\u1ec3 g\u1ed1i ch\u1ea1m s\u00e0n, l\u00e0m li\u00ean ho\u00e0n c\u00e1c \u0111\u1ed9ng t\u00e1c.<\/li>\n<\/ul>\n<p><em>Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c 15 l\u1ea7n r\u1ed3i \u0111\u1ed5i ch\u00e2n.<\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10834\" src=\"https:\/\/aeonmall-long-bien.com.vn\/wp-content\/uploads\/2021\/09\/corrupttemptingkangaroo-size_restricted.gif\" alt=\"\" width=\"400\" height=\"400\" \/><\/p>\n<p>C\u00e1c \u0111\u1ed9ng t\u00e1c t\u1eadp th\u1ec3 d\u1ee5c tr\u00ean \u0111\u1ec1u \u0111\u01a1n gi\u1ea3n v\u00e0 mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao cho vi\u1ec7c r\u00e8n luy\u1ec7n s\u1ee9c kho\u1ebb t\u1ea1i nh\u00e0 m\u00f9a d\u1ecbch. H\u00e3y quy\u1ebft t\u00e2m t\u1eadp luy\u1ec7n \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 nh\u01b0 mong mu\u1ed1n c\u1ee7a b\u1ea1n nh\u00e9!<\/p>\n<p style=\"text-align: right;\"><em>(Ngu\u1ed3n: Tham kh\u1ea3o Internet)<\/em><\/p>\n<p>\u0110\u1ecdc th\u00eam: <a href=\"https:\/\/aeonmall-long-bien.com.vn\/kham-pha-menu-do-uong-healthy-trong-mua-gian-cach\/\">Kh\u00e1m ph\u00e1 menu \u0111\u1ed3 u\u1ed1ng healthy trong m\u00f9a gi\u00e3n c\u00e1ch<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>T\u00ecnh d\u1ecbch b\u1ec7nh c\u00f2n nhi\u1ec1u di\u1ec5n bi\u1ebfn ph\u1ee9c t\u1ea1p c\u00f9ng v\u1edbi c\u00e1c bi\u1ec7n ph\u00e1p gi\u00e3n c\u00e1ch x\u00e3 h\u1ed9i khi\u1ebfn ch\u00fang ta ph\u1ea3i \u1edf y\u00ean t\u1ea1i nh\u00e0 v\u00e0 h\u1ea1n ch\u1ebf c\u00e1c&#8230;<\/p>\n","protected":false},"author":2,"featured_media":10847,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[862],"tags":[],"lang":"vi","translations":{"vi":10817},"_links":{"self":[{"href":"https:\/\/aeonmall-long-bien.com.vn\/api-app\/wp\/v2\/posts\/10817"}],"collection":[{"href":"https:\/\/aeonmall-long-bien.com.vn\/api-app\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/aeonmall-long-bien.com.vn\/api-app\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/aeonmall-long-bien.com.vn\/api-app\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/aeonmall-long-bien.com.vn\/api-app\/wp\/v2\/comments?post=10817"}],"version-history":[{"count":5,"href":"https:\/\/aeonmall-long-bien.com.vn\/api-app\/wp\/v2\/posts\/10817\/revisions"}],"predecessor-version":[{"id":10848,"href":"https:\/\/aeonmall-long-bien.com.vn\/api-app\/wp\/v2\/posts\/10817\/revisions\/10848"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/aeonmall-long-bien.com.vn\/api-app\/wp\/v2\/media\/10847"}],"wp:attachment":[{"href":"https:\/\/aeonmall-long-bien.com.vn\/api-app\/wp\/v2\/media?parent=10817"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/aeonmall-long-bien.com.vn\/api-app\/wp\/v2\/categories?post=10817"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/aeonmall-long-bien.com.vn\/api-app\/wp\/v2\/tags?post=10817"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}