{"id":8190,"date":"2023-08-11T16:58:33","date_gmt":"2023-08-11T09:58:33","guid":{"rendered":"http:\/\/www.phunungaynay.net\/?p=8190"},"modified":"2023-08-11T16:58:33","modified_gmt":"2023-08-11T09:58:33","slug":"huong-dan-bai-tap-giup-giam-can-cap-toc","status":"publish","type":"post","link":"https:\/\/phunungaynay.net\/?p=8190","title":{"rendered":"H\u01b0\u1edbng d\u1eabn b\u00e0i t\u1eadp gi\u00fap gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c"},"content":{"rendered":"<p><img decoding=\"async\" alt=\"B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c - 1\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2014\/03\/201311071007360013-1.jpg\"\/><\/p>\n<p>\u0110\u1eb7t b\u00e0n tay l\u00ean x\u01b0\u01a1ng s\u01b0\u1eddn v\u00e0 di chuy\u1ec3n theo h\u01b0\u1edbng t\u1eeb trong ra ngo\u00e0i (theo chi\u1ec1u m\u0169i t\u00ean). Khi di chuy\u1ec3n h\u00edt s\u00e2u, sau \u0111\u00f3 t\u1eeb t\u1eeb th\u1edf ra.<\/p>\n<p><img decoding=\"async\" alt=\"B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c - 2\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2014\/03\/201311071007360013-2.jpg\"\/><\/p>\n<p>T\u01b0\u01a1ng t\u1ef1, \u0111\u1eb7t b\u00e0n tay l\u00ean s\u01b0\u1eddn, di chuy\u1ec3n t\u1eeb ng\u00f2ai v\u00e0o trong, cho b\u00e0n tay ch\u1ea1m v\u00e0o nhau. Th\u1ef1c hi\u1ec7n 10 l\u1ea7n.<\/p>\n<p><strong>\u0110\u1ed9ng t\u00e1c th\u1ee9 2: Th\u00f4ng qua h\u01a1i th\u1edf \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c c\u01a1 b\u1ee5ng c\u1ee7a b\u1ea1n.<\/strong><\/p>\n<p><img decoding=\"async\" alt=\"B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c - 3\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2014\/03\/201311071007360013-3.jpg\"\/><\/p>\n<p>\u0110\u1ee9ng th\u1eb3ng ng\u01b0\u1eddi, hai ch\u00e2n ch\u1ee5m v\u00e0o, sao cho g\u00f3t ch\u00e2n s\u00e1t nhau, hai tay du\u1ed7i th\u1eb3ng \u0111\u1ec3 song song v\u1edbi ch\u1ec9 qu\u1ea7n, \u0111\u1ee9ng nghi\u00eam. T\u1eeb t\u1eeb h\u00edt v\u00e0o s\u00e2u, \u0111\u01b0a tay th\u1eb3ng l\u00ean cao, t\u1eadp trung v\u00e0 \u00f3p b\u1ee5ng.<\/p>\n<p><img decoding=\"async\" alt=\"B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c - 4\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2014\/03\/201311071007360013-4.jpg\"\/><\/p>\n<p>T\u1eeb t\u1eeb th\u1edf ra, \u0111\u01b0a tay sang ngang, th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c 10 \u2013 15 l\u1ea7n<\/p>\n<p><img decoding=\"async\" alt=\"B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c - 5\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2014\/03\/201311071007360013-5.jpg\"\/><\/p>\n<p>Ch\u00e2n ph\u1ea3i \u0111\u1ec3 ph\u00eda tr\u01b0\u1edbc, v\u1eaft sang b\u00ean tr\u00e1i, ng\u01b0\u1eddi \u0111\u1ee9ng th\u1eb3ng, tay \u0111\u1ec3 hai b\u00ean ch\u1ec9 qu\u1ea7n. Th\u01b0 gi\u00e3n c\u01a1 th\u1ec3, t\u1eadp trung v\u00e0o l\u1ef1c \u1edf ch\u00e2n.<\/p>\n<p><img decoding=\"async\" alt=\"B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c - 6\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2014\/03\/201311071007360013-6.jpg\"\/><\/p>\n<p>Hai tay l\u1ed3ng v\u00e0o nhau, \u0111\u1eb7t s\u00e1t xu\u1ed1ng \u0111\u1ea5t 9 (xem h\u00ecnh). Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c 10 l\u1ea7n. Sau \u0111\u00f3, v\u1eaft ch\u00e2n tr\u00e1i sang ch\u00e2n ph\u1ea3i, ti\u1ebfp t\u1ee5c th\u1ef1c hi\u1ec7n nh\u01b0 tr\u00ean.<\/p>\n<p><strong>\u0110\u1ed9ng t\u00e1c 4: \u0110i\u1ec1u ch\u1ec9nh v\u00f9ng x\u01b0\u01a1ng ch\u1eadu<\/strong><\/p>\n<p><img decoding=\"async\" alt=\"B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c - 7\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2014\/03\/201311071007360013-7.jpg\"\/><\/p>\n<p>Tay \u0111\u1ec3 l\u00ean th\u1eaft l\u01b0ng, m\u1eaft nh\u00ecn th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, ng\u01b0\u1eddi \u0111\u1ee9ng th\u1eafng, \u0111\u1ea7u g\u1ed1i ph\u1ea3i cong g\u1eadp, v\u00e0 l\u00f2ng b\u00e0n ch\u00e2n \u0111\u1eb7t v\u00e0o ph\u00eda trong ch\u00e2n tr\u00e1i. D\u00f9ng ch\u00e2n tr\u00e1i l\u00e0m tr\u1ee5, gi\u1eef nguy\u00ean t\u01b0 th\u1ebf th\u1eb3ng. H\u00e3y h\u00edt th\u1edf s\u00e2u.<\/p>\n<p><img decoding=\"async\" alt=\"B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c - 8\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2014\/03\/201311071007360013-8.jpg\"\/><\/p>\n<p>Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf, ch\u00e2n v\u00f2ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, theo chi\u1ec1u m\u0169i t\u00ean, h\u01a1i th\u1edf \u0111\u1ec1u \u0111\u1eb7n. Th\u1ef1c hi\u1ec7n 10 l\u1ea7n. \u0110\u1ed5i ch\u00e2n v\u00e0 l\u00e0m ti\u1ebfp.<\/p>\n<p><img decoding=\"async\" alt=\"B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c - 9\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2014\/03\/201311071007360013-9.jpg\"\/><\/p>\n<p>Hai tay \u0111\u1ec3 l\u00ean h\u00f4ng, m\u1eaft nh\u00ecn th\u1eb3ng, \u0111\u1ec3 ch\u00e2n ph\u1ea3i l\u00ean tr\u01b0\u1edbc, b\u00e0n ch\u00e2n n\u00e2ng l\u00ean sao cho m\u0169i ch\u00e2n ch\u1ea1m \u0111\u1ea5t (xem h\u00ecnh)<\/p>\n<p><img decoding=\"async\" alt=\"B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c - 10\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2014\/03\/201311071007360013-10.jpg\"\/><\/p>\n<p>Ti\u1ebfp theo b\u1ea1n \u0111\u01b0a ch\u00e2n sang ngang, k\u00e9o d\u00e0i ch\u00e2n nh\u01b0ng m\u0169i ch\u00e2n v\u1eabn ch\u1ea1m \u0111\u1ea5t.<\/p>\n<p><img decoding=\"async\" alt=\"B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c - 11\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2014\/03\/201311071007360013-11.jpg\"\/><\/p>\n<p>Cu\u1ed1i c\u00f9ng b\u1ea1n \u0111\u00e1nh ch\u00e2n ra ph\u00eda sau, g\u00f3t ch\u00e2n \u0111\u1ec3 th\u1eb3ng, g\u1eadp ng\u00f3n ch\u00e2n xu\u1ed1ng s\u00e0n (xem h\u00ecnh). Ch\u00fa \u00fd h\u01a1i th\u1edf \u0111\u1ec1u \u0111\u1eb7n, b\u1ea1n l\u00e0m 10 l\u1ea7n, sau \u0111\u00f3 \u0111\u1ed5i b\u00ean v\u00e0 ti\u1ebfp t\u1ee5c th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c.<\/p>\n<p><img decoding=\"async\" alt=\"B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c - 12\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2014\/03\/201311071007360013-12.jpg\"\/><\/p>\n<p>Ng\u01b0\u1eddi \u0111\u1ee9ng th\u1eb3ng, l\u1ea5y ch\u00e2n tr\u00e1i l\u00e0m tr\u1ee5, ch\u00e2n ph\u1ea3i \u0111\u00e1nh ra ph\u00eda sau (d\u00e0i theo s\u1ea3i ch\u00e2n c\u1ee7a b\u1ea1n), m\u0169i ch\u00e2n ch\u1ea1m xu\u1ed1ng s\u00e0n, ng\u00f3n ch\u00e2n g\u1eadp. H\u00edt th\u1edf \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n<p><img decoding=\"async\" alt=\"B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c - 13\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2014\/03\/201311071007360013-13.jpg\"\/><\/p>\n<p>Tay v\u1eabn \u0111\u1ec3 \u1edf th\u1eaft l\u01b0ng, ch\u00e2n tr\u00e1 khu\u1ef5u xu\u1ed1ng, ch\u00e2n tr\u00e1i v\u1eabn \u0111\u1ec3 ph\u00eda sau, \u0111i\u1ec3m t\u1eadp trung v\u00e0o ng\u00f3n ch\u00e2n. B\u1ea1n \u1ea5n c\u01a1 th\u1ec3 d\u1ed3n xu\u1ed1ng d\u01b0\u1edbi ch\u00e2n, h\u00edt th\u1edf \u0111\u1ec1u \u0111\u1eb7t. Th\u1ef1c hi\u1ec7n 15 l\u1ea7n, sau \u0111\u00f3 \u0111\u1ed5i b\u00ean v\u00e0 ti\u1ebfp t\u1ee5c th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c.<\/p>\n<p><em>Ch\u00fac b\u1ea1n gi\u1ea3m c\u00e2n nhanh ch\u00f3ng v\u1edbi 5 ph\u00fat m\u1ed7i ng\u00e0y!<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0110\u1eb7t b\u00e0n tay l\u00ean x\u01b0\u01a1ng s\u01b0\u1eddn v\u00e0 di chuy\u1ec3n theo h\u01b0\u1edbng t\u1eeb trong ra ngo\u00e0i (theo chi\u1ec1u m\u0169i t\u00ean). Khi di chuy\u1ec3n h\u00edt s\u00e2u, sau \u0111\u00f3 t\u1eeb t\u1eeb th\u1edf ra. T\u01b0\u01a1ng t\u1ef1, \u0111\u1eb7t b\u00e0n tay l\u00ean s\u01b0\u1eddn, di chuy\u1ec3n t\u1eeb ng\u00f2ai v\u00e0o trong, cho b\u00e0n tay ch\u1ea1m v\u00e0o nhau. Th\u1ef1c hi\u1ec7n 10 l\u1ea7n. \u0110\u1ed9ng t\u00e1c [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":8218,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1746,1848,132],"tags":[1532,1531,123],"dong-su-kien":[],"class_list":["post-8190","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dang-dep","category-dinh-duong-van-dong","category-toc-dep","tag-bai-tap-giam-can","tag-giam-can","tag-lam-dep"],"_links":{"self":[{"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/posts\/8190","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"}],"author":[{"embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8190"}],"version-history":[{"count":0,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/posts\/8190\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/media\/8218"}],"wp:attachment":[{"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8190"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8190"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8190"},{"taxonomy":"dong-su-kien","embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fdong-su-kien&post=8190"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}