![\"b\u00e0i](\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2016\/05\/bai-tap-phunutoday_vn.jpg\"\/)
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N\u1ebfu \u0111\u00f4i ch\u00e2n to v\u00e0 th\u00f4 ch\u00ednh l\u00e0 \u0111i\u1ec3m y\u1ebfu khi\u1ebfn b\u1ea1n kh\u00f4ng t\u1ef1 tin di\u1ec7n nh\u1eefng chi\u1ebfc v\u00e1y ng\u1eafn, \u0111\u1ed9ng t\u00e1c wall-sit ch\u00ednh l\u00e0 \u0111\u1ed9ng t\u00e1c m\u00e0 b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm. \u0110\u1ed9ng t\u00e1c n\u00e0y c\u00f2n d\u1ec5 th\u1ef1c hi\u1ec7n h\u01a1n c\u1ea3 plank v\u00e0 squat. N\u00f3 kh\u00f4ng ch\u1ec9 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn ph\u1ea7n b\u1eafp ch\u00e2n m\u00e0 c\u00f2n gi\u00fap ph\u1ea7n b\u1ee5ng d\u01b0\u1edbi, h\u00f4ng, b\u1eafp \u0111\u00f9i tr\u1edf n\u00ean s\u0103n ch\u1eafc v\u00e0 thon g\u1ecdn.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n: M\u1eaft nh\u00ecn th\u1eb3ng, \u01b0\u1ee1n ng\u1ef1c. \u00c1p s\u00e1t ng\u01b0\u1eddi v\u00e0o t\u01b0\u1eddng, tay du\u1ed7i th\u1eb3ng, l\u00f2ng b\u00e0n tay \u00fap. B\u1eafp ch\u00e2n v\u00e0 \u0111\u00f9i t\u1ea1o th\u00e0nh m\u1ed9t g\u00f3c vu\u00f4ng. B\u1ea1n n\u00ean b\u1eaft \u0111\u1ea7u t\u01b0 th\u1ebf n\u00e0y trong 10 gi\u00e2y v\u00e0 t\u0103ng d\u1ea7n l\u00ean \u0111\u1ebfn 5 ph\u00fat trong nh\u1eefng ng\u00e0y k\u1ebf ti\u1ebfp.<\/p>\n
B\u00e0i t\u1eadp cho v\u00f2ng 3 c\u0103ng tr\u00f2n<\/strong><\/p>\n Chu\u1ea9n b\u1ecb 2 qu\u1ea3 t\u1ea1 tay nh\u1ecf kho\u1ea3ng 2,5kg m\u1ed7i qu\u1ea3.<\/p>\n \u0110\u1ee9ng th\u1eb3ng v\u1edbi 2 ch\u00e2n dang r\u1ed9ng b\u1eb1ng vai. Tay c\u1ea7m t\u1ea1i n\u00e2ng cao ngang vai.<\/p>\n T\u1eeb t\u1eeb ch\u00f9ng g\u1ed1i c\u1ee7a b\u1ea1n xu\u1ed1ng \u1edf t\u01b0 th\u1ebf ng\u1ed3i x\u1ed5m, m\u00f4ng \u0111\u01b0a ra sau t\u01b0\u1edfng t\u01b0\u1ee3ng nh\u01b0 b\u1ea1n \u0111ang ng\u1ed3i tr\u00ean gh\u1ebf.<\/p>\n Sau \u0111\u00f3, nh\u00fang ch\u00e2n \u0111\u1ee9ng th\u1eb3ng l\u00ean v\u00e0 l\u1ea1i ti\u1ebfp t\u1ee5 ng\u1ed3i x\u1ed5m. L\u1eb7p l\u1ea1i 12 \u2013 15 l\u1ea7n ho\u1eb7c nhi\u1ec1u h\u01a1n n\u1ebfu mu\u1ed1n.<\/p>\n Ng\u1ed3i x\u1ed5m l\u00e0 m\u1ed9t trong c\u00e1c b\u00e0i t\u1eadp<\/p>\n gi\u1ea3m c\u00e2n<\/p>\n hi\u1ec7u qu\u1ea3 v\u00e0 nh\u1eb1m v\u00e0o m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n nhanh v\u00f2ng 3. K\u1ebft h\u1ee3p v\u1edbi t\u1ea1 tay \u0111\u1ec3 t\u0103ng th\u00eam hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n.<\/p>\n B\u00e0i t\u1eadp cho ng\u1ef1c n\u1edf nang<\/strong><\/p>\n T\u1ea1o \u00e1p l\u1ef1c l\u00ean v\u00f9ng ng\u1ef1c l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 l\u00e0m s\u0103n ch\u1eafc c\u00e1c c\u01a1 b\u1eafp, gi\u00fap gi\u1eef cho ng\u1ef1c c\u1ee7a b\u1ea1n kh\u00f4ng b\u1ecb ch\u1ea3y x\u1ec7. \u0110\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y, t\u1ea5t c\u1ea3 nh\u1eefng g\u00ec b\u1ea1n ph\u1ea3i l\u00e0m l\u00e0 \u0111\u1ee9ng \u0111\u1ed1i m\u1eb7t v\u1edbi m\u1ed9t b\u1ee9c t\u01b0\u1eddng v\u00e0 \u0111\u1ee9ng th\u1eb3ng l\u01b0ng. B\u00e2y gi\u1edd gi\u01a1 th\u1eb3ng tay v\u00e0 \u1ea5n ch\u00fang v\u00e0o t\u01b0\u1eddng c\u00e0ng m\u1ea1nh c\u00e0ng t\u1ed1t. Gi\u1eef y\u00ean v\u1ecb tr\u00ed n\u00e0y trong m\u01b0\u1eddi gi\u00e2y, sau \u0111\u00f3 th\u01b0 gi\u00e3n. L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp n\u00e0y cho \u0111\u1ebfn khi b\u1ea1n th\u1ef1c hi\u1ec7n \u0111\u1ee7 10 l\u1ea7n l\u1eb7p l\u1ea1i.<\/p><\/p>\n","protected":false},"excerpt":{"rendered":" (L\u00e0m \u0110\u1eb9p) – Ki\u00ean tr\u00ec t\u1eadp luy\u1ec7n nh\u1eefng b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n t\u1ea1i nh\u00e0 l\u00e0 c\u00e1ch \u0111\u1ec3 gi\u1eef v\u00f3c d\u00e1ng thon g\u1ecdn, s\u0103n ch\u1eafc. \u0110\u00f4i ch\u00e2n thon g\u1ecdn N\u1ebfu \u0111\u00f4i ch\u00e2n to v\u00e0 th\u00f4 ch\u00ednh l\u00e0 \u0111i\u1ec3m y\u1ebfu khi\u1ebfn b\u1ea1n kh\u00f4ng t\u1ef1 tin di\u1ec7n nh\u1eefng chi\u1ebfc v\u00e1y ng\u1eafn, \u0111\u1ed9ng t\u00e1c wall-sit ch\u00ednh l\u00e0 \u0111\u1ed9ng t\u00e1c […]<\/p>\n","protected":false},"author":0,"featured_media":11884,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1746,1848],"tags":[123],"dong-su-kien":[],"class_list":["post-11883","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\/11883","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=11883"}],"version-history":[{"count":0,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/posts\/11883\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/media\/11884"}],"wp:attachment":[{"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11883"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=11883"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=11883"},{"taxonomy":"dong-su-kien","embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fdong-su-kien&post=11883"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"b\u00e0i](\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2016\/05\/bai-tap-phunutoday_vn-1.jpg\"\/)
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