{"id":10794,"date":"2023-08-11T17:13:02","date_gmt":"2023-08-11T10:13:02","guid":{"rendered":"http:\/\/phunungaynay.net\/?p=10794"},"modified":"2023-08-11T17:13:02","modified_gmt":"2023-08-11T10:13:02","slug":"tap-the-duc-ngay-tren-giuong-cung-cho-dang-gon-eo-thon","status":"publish","type":"post","link":"https:\/\/phunungaynay.net\/?p=10794","title":{"rendered":"T\u1eadp th\u1ec3 d\u1ee5c &#8220;ngay tr\u00ean gi\u01b0\u1eddng&#8221; c\u0169ng cho d\u00e1ng g\u1ecdn, eo thon"},"content":{"rendered":"<p>(L\u00e0m \u0110\u1eb9p)<\/p>\n<p>&#8211; B\u00e0i t\u1eadp ngay tr\u00ean gi\u01b0\u1eddng n\u00e0y r\u1ea5t h\u1ee3p cho nh\u1eefng b\u1ea1n l\u01b0\u1eddi m\u00e0 v\u1eabn mu\u1ed1n c\u00f3 d\u00e1ng \u0111\u1eb9p \u0111\u1ea5y!<\/p>\n<p>B\u1ea1n ch\u1ec9 c\u00f3 1-2 ng\u00e0y ngh\u1ec9 cu\u1ed1i tu\u1ea7n \u0111\u1ec3 ng\u1ee7 \u201c\u0111\u00e3 m\u1eaft\u201d v\u00e0 tho\u1ea3i m\u00e1i th\u01b0 gi\u00e3n, tuy nhi\u00ean c\u00e1ch sinh ho\u1ea1t n\u00e0y l\u1ea1i kh\u00f4ng t\u1ed1t cho v\u00f3c d\u00e1ng ch\u00fat n\u00e0o. N\u1ebfu b\u1ea1n mu\u1ed1n tranh th\u1ee7 l\u00e0m \u0111\u1eb9p k\u1ec3 c\u1ea3 trong l\u00fac n\u1eb1m d\u00e0i tr\u00ean gi\u01b0\u1eddng, \u0111\u00e2y ch\u00ednh l\u00e0 b\u00e0i t\u1eadp cho b\u1ea1n \u0111\u1ea5y! Nh\u1eefng \u0111\u1ed9ng t\u00e1c n\u00e0y cho ph\u00e9p b\u1ea1n th\u1ef1c hi\u1ec7n k\u1ec3 c\u1ea3 khi \u0111\u0103ng xem phim, \u0111\u1ecdc s\u00e1ch hay ch\u01a1i<\/p>\n<p>m\u00e1y t\u00ednh<\/p>\n<p>tr\u00ean gi\u01b0\u1eddng, m\u00e0 v\u1eabn \u0111\u00e1nh tan m\u1ee1 th\u1eeba ph\u1ea7n b\u1ee5ng d\u01b0\u1edbi v\u00e0 \u0111\u00f9i hi\u1ec7u qu\u1ea3.<\/p>\n<p>N\u1ebfu c\u00f3 th\u1eddi gian, h\u00e3y th\u1ef1c hi\u1ec7n m\u1ed7i \u0111\u1ed9ng t\u00e1c t\u1eeb 30s-1\u2019. N\u1ebfu kh\u00f4ng, b\u1ea1n h\u00e3y t\u1eadp \u00edt nh\u1ea5t 3-4 \u0111\u1ed9ng t\u00e1c trong ch\u00f9m 8 \u0111\u1ed9ng t\u00e1c n\u00e0y nh\u00e9!<\/p>\n<p><strong>\u0110\u1ed9ng t\u00e1c 1:<\/strong><\/p>\n<p>&#8211; N\u1eb1m nghi\u00eang ng\u01b0\u1eddi v\u1ec1 1 b\u00ean, ch\u00e2n du\u1ed7i th\u1eb3ng m\u1ed9t tay ch\u1ed1ng h\u00f4ng, tay kia l\u00e0m \u0111i\u1ec3m t\u1ef1a cho \u0111\u1ea7u.<\/p>\n<p>&#8211; Nh\u1eb9 nh\u00e0ng n\u00e2ng m\u1ed9t ch\u00e2n l\u00ean xu\u1ed1ng.<\/p>\n<p><img decoding=\"async\" alt=\"t\u1eadp th\u1ec3 d\u1ee5c\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2016\/07\/tap-the-duc-phunutoday_vn.jpg\"\/><\/p>\n<p><strong>\u0110\u1ed9ng t\u00e1c 2:<\/strong><\/p>\n<p>&#8211; Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c Plank: Tay ch\u1ed1ng xu\u1ed1ng n\u1ec7m, th\u1eb3ng ng\u01b0\u1eddi, ch\u00e2n d\u01b0\u1ee1i th\u1eb3ng, m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc, gi\u1eef \u0111\u1ebfn h\u1ebft m\u1ee9c c\u00f3 th\u1ec3.<\/p>\n<p><img decoding=\"async\" alt=\"t\u1eadp th\u1ec3 d\u1ee5c\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2016\/07\/tap-the-duc-phunutoday_vn-1.jpg\"\/><\/p>\n<p><strong>\u0110\u1ed9ng t\u00e1c 3:<\/strong><\/p>\n<p>&#8211; N\u1eb1m ng\u1eeda, hai tay \u0111\u1ec3 s\u00e1t b\u00ean ng\u01b0\u1eddi, ch\u00e2n du\u1ed7i th\u1eb3ng.<\/p>\n<p>&#8211; L\u1ea7n l\u01b0\u1ee3t gi\u01a1 l\u00ean h\u1ea1 xu\u1ed1ng hai ch\u00e2n nh\u01b0 h\u00ecnh.<\/p>\n<p><img decoding=\"async\" alt=\"t\u1eadp th\u1ec3 d\u1ee5c\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2016\/07\/tap-the-duc-phunutoday_vn-2.jpg\"\/><\/p>\n<p><strong>\u0110\u1ed9ng t\u00e1c 4:<\/strong><\/p>\n<p>&#8211; N\u1eb1m ng\u1eeda, hai tay ch\u1eafp sau l\u01b0ng, ch\u00e2n du\u1ed7i th\u1eb3ng.<\/p>\n<p>&#8211; L\u1ea7n l\u01b0\u1ee3t co hai ch\u00e2n v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 gi\u01a1 l\u00ean cao nh\u01b0 h\u00ecnh.<\/p>\n<p><img decoding=\"async\" alt=\"t\u1eadp th\u1ec3 d\u1ee5c\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2016\/07\/tap-the-duc-phunutoday_vn-7.jpg\"\/><\/p>\n<p><strong>\u0110\u1ed9ng t\u00e1c 5:<\/strong><\/p>\n<p>&#8211; T\u01b0 th\u1ebf chu\u1ea9n b\u1ecb nh\u01b0 \u0111\u1ed9ng t\u00e1c 4, thay b\u1eb1ng hai ch\u00e2n \u0111an ch\u00e9o v\u00e0o nhau.<\/p>\n<p><img decoding=\"async\" alt=\"t\u1eadp th\u1ec3 d\u1ee5c\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2016\/07\/tap-the-duc-phunutoday_vn-3(1).jpg\"\/><\/p>\n<p><strong>\u0110\u1ed9ng t\u00e1c 6:<\/strong><\/p>\n<p>&#8211; Ch\u1ed1ng hai tay xu\u1ed1ng n\u1ec7m, m\u1ed9t ch\u00e2n l\u00e0m tr\u1ee5, ch\u00e2n c\u00f2n l\u1ea1i g\u1eadp th\u00e0nh m\u1ed9t g\u00f3c 90 \u0111\u1ed9, nh\u1eb9 nh\u00e0ng \u0111\u01b0a l\u00ean h\u1ea1 xu\u1ed1ng.<\/p>\n<p><img decoding=\"async\" alt=\"t\u1eadp th\u1ec3 d\u1ee5c\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2016\/07\/tap-the-duc-phunutoday_vn-4.jpg\"\/><\/p>\n<p><strong>\u0110\u1ed9ng t\u00e1c 7:<\/strong><\/p>\n<p>&#8211; T\u01b0 th\u1ebf chu\u1ea9n b\u1ecb nh\u01b0 \u0111\u1ed9ng t\u00e1c 7, thay b\u1eb1ng \u0111\u00e1 ch\u00e2n sang ngang nh\u01b0 h\u00ecnh.<\/p>\n<p><img decoding=\"async\" alt=\"t\u1eadp th\u1ec3 d\u1ee5c\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2016\/07\/tap-the-duc-phunutoday_vn-5(1).jpg\"\/><\/p>\n<p><strong>\u0110\u1ed9ng t\u00e1c 8:<\/strong><\/p>\n<p>&#8211; Ch\u1ed1ng ng\u01b0\u1eddi nghi\u00eang m\u1ed9t b\u00ean, d\u00f9ng m\u1ed9t tay v\u00e0 hai ch\u00e2n l\u00e0m tr\u1ee5.<\/p>\n<p>&#8211; Tay c\u00f2n l\u1ea1i v\u00f2ng qua eo v\u00e0 du\u1ed7i th\u1eb3ng l\u00ean cao nh\u01b0 h\u00ecnh.<\/p>\n<p><img decoding=\"async\" alt=\"t\u1eadp th\u1ec3 d\u1ee5c\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2016\/07\/tap-the-duc-phunutoday_vn-7(1).jpg\"\/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>(L\u00e0m \u0110\u1eb9p) &#8211; B\u00e0i t\u1eadp ngay tr\u00ean gi\u01b0\u1eddng n\u00e0y r\u1ea5t h\u1ee3p cho nh\u1eefng b\u1ea1n l\u01b0\u1eddi m\u00e0 v\u1eabn mu\u1ed1n c\u00f3 d\u00e1ng \u0111\u1eb9p \u0111\u1ea5y! B\u1ea1n ch\u1ec9 c\u00f3 1-2 ng\u00e0y ngh\u1ec9 cu\u1ed1i tu\u1ea7n \u0111\u1ec3 ng\u1ee7 \u201c\u0111\u00e3 m\u1eaft\u201d v\u00e0 tho\u1ea3i m\u00e1i th\u01b0 gi\u00e3n, tuy nhi\u00ean c\u00e1ch sinh ho\u1ea1t n\u00e0y l\u1ea1i kh\u00f4ng t\u1ed1t cho v\u00f3c d\u00e1ng ch\u00fat n\u00e0o. N\u1ebfu b\u1ea1n [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":10795,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1746,1848],"tags":[123],"dong-su-kien":[],"class_list":["post-10794","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dang-dep","category-dinh-duong-van-dong","tag-lam-dep"],"_links":{"self":[{"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/posts\/10794","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10794"}],"version-history":[{"count":0,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/posts\/10794\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/media\/10795"}],"wp:attachment":[{"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10794"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10794"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10794"},{"taxonomy":"dong-su-kien","embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fdong-su-kien&post=10794"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}