{"id":15590,"date":"2022-09-26T04:12:49","date_gmt":"2022-09-26T04:12:49","guid":{"rendered":"https:\/\/drinkizz.com\/vlog\/su-kien\/yoga-to-boost-natural-energy-tone-fat-loss-day-5\/"},"modified":"2022-09-26T04:37:53","modified_gmt":"2022-09-26T04:37:53","slug":"yoga-nang-luong-giam-mo-ngay-5","status":"publish","type":"post","link":"https:\/\/drinkizz.com\/vi\/2022\/09\/yoga-nang-luong-giam-mo-ngay-5\/","title":{"rendered":"YOGA \u0110\u1ec2 T\u0102NG N\u0102NG L\u01af\u1ee2NG &#8211; S\u0102N C\u01a0 &#8211; GI\u1ea2M M\u1ee0 NG\u00c0Y 5"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"15590\" class=\"elementor elementor-15590 elementor-15579\" data-elementor-settings=\"[]\">\n\t\t\t\t\t\t<div class=\"elementor-inner\">\n\t\t\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b0972e9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b0972e9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-66418bd4\" data-id=\"66418bd4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1b726c9a elementor-widget elementor-widget-text-editor\" data-id=\"1b726c9a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<div class=\"entry-content-asset\"><iframe loading=\"lazy\" title=\"Yoga to Boost Natural Energy - Tone - Fat loss - Day 5\" src=\"https:\/\/player.vimeo.com\/video\/753570154?h=546e8e207d&amp;dnt=1&amp;app_id=122963\" width=\"1140\" height=\"641\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture\" allowfullscreen><\/iframe><\/div><h3 dir=\"ltr\" style=\"line-height: 1.32; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;\"><a style=\"text-decoration: none;\" href=\"https:\/\/drinkizz.com\/vlog\/sport\/yoga-to-boost-natural-energy-tone-fat-loss-2\/\"><span style=\"font-size: 13.5pt; font-family: Montserrat,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">YOGA T\u0102NG N\u0102NG L\u01af\u1ee2NG &#8211; S\u0102N C\u01a0 &#8211; GI\u1ea2M M\u1ee0 NG\u00c0Y <\/span><\/a><span style=\"font-size: 13.5pt; font-family: Montserrat,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\"> 5<\/span><b><\/b><\/h3><p><b>\u00a0<\/b><\/p><p><b>1. Danh m\u1ee5c c\u00e1c b\u00e0i t\u1eadp <\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ng\u1ed3i t\u0129nh t\u00e2m v\u00e0 th\u1edf\u00a0\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ch\u00e0o M\u1eb7t Tr\u1eddi\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">N\u00e2ng Ch\u00e2n<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">C\u00e1 Heo &#8211; Plank<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chu\u1ed7i t\u01b0 th\u1ebf Ch\u00f3 \u00dap M\u1eb7t &#8211; C\u00e2y Th\u01b0\u1edbc Th\u1eb3ng &#8211; Ch\u00f3 Ng\u1eeda M\u1eb7t<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chu\u1ed7i t\u01b0 th\u1ebf Ch\u00f3 \u00dap M\u1eb7t &#8211; C\u00e2y Th\u01b0\u1edbc Th\u1eb3ng &#8211; Chaturanga- Ch\u00f3 Ng\u1eeda M\u1eb7t<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Half Push-up (ch\u1ed1ng \u0111\u1ea9y, g\u1ed1i ch\u1ea1m s\u00e0n)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chu\u1ed7i t\u01b0 th\u1ebf Ng\u1ed3i L\u00e0m Vi\u1ec7c \u2013 C\u00e1i B\u00e0n Ng\u01b0\u1ee3c<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">T\u01b0 th\u1ebf L\u1ea1c \u0110\u00e0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Th\u01b0 gi\u00e3n s\u00e2u<\/span><\/li><\/ul><p><b>2. L\u01b0u \u00fd quan trong cho m\u1ed7i bu\u1ed5i t\u1eadp <\/b><\/p><p>Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u m\u1ed7i bu\u1ed5i t\u1eadp, c\u00f3 4 \u0111i\u1ec1u quan tr\u1ecdng sau \u0111\u00e2y m\u00e0 T\u00e2m mu\u1ed1n nh\u1eafc \u0111i nh\u1eafc l\u1ea1i gi\u00fap anh ch\u1ecb kh\u1eafc s\u00e2u:<\/p><p><strong>Th\u1ee9 nh\u1ea5t, h\u00e3y l\u00e0m cho t\u00e2m tr\u00ed l\u1eafng d\u1ecbu, \u0111\u1ecbnh t\u0129nh. V\u00ec sao v\u1eady?<\/strong><\/p><p>V\u00ec n\u1ebfu ch\u00fang ta t\u1eadp v\u1edbi t\u00e2m tr\u00ed \u0111\u1ea7y nh\u1eefng suy ngh\u0129 v\u00e0 c\u1ea3m x\u00fac h\u1ed7n \u0111\u1ed9n th\u00ec n\u0103ng l\u01b0\u1ee3ng b\u1ecb ti\u00eau hao nhi\u1ec1u, kh\u00f4ng \u0111\u1ee7 s\u1ee9c cho c\u01a1 b\u1eafp ho\u1ea1t \u0111\u1ed9ng. H\u01a1n th\u1ebf n\u1eefa, n\u1ebfu ch\u00fang ta c\u00f3 nhi\u1ec1u c\u1ea3m x\u00fac nh\u01b0 lo l\u1eafng, b\u1ea5t an, t\u1ee9c gi\u1eadn, s\u1ee3 h\u00e3i\u2026th\u00ec c\u01a1 th\u1ec3 sinh ra kh\u00ed d\u01a1 v\u00e0 kh\u00ed \u0111\u1ed9c. V\u1eadn \u0111\u1ed9ng c\u01a1 th\u1ec3 l\u00e0m cho kh\u00ed huy\u1ebft \u0111\u1ea9y \u0111i kh\u1eafp c\u01a1 th\u1ec3 v\u00f4 t\u00ecnh \u0111\u01b0a kh\u00ed d\u01a1 v\u00e0 kh\u00ed \u0111\u1ed9c \u0111i kh\u1eafp c\u01a1 th\u1ec3 g\u00e2y h\u1ea1i cho c\u01a1 th\u1ec3.\u00a0<\/p><p><strong>Th\u1ee9 hai, h\u00e3y th\u01b0 gi\u00e3n lu\u00f4n lu\u00f4n trong su\u1ed1t bu\u1ed5i t\u1eadp<\/strong><\/p><p>Vi\u1ec7c th\u01b0 gi\u00e3n gi\u00fap cho kh\u00ed huy\u1ebft l\u01b0u th\u00f4ng d\u1ec5 d\u00e0ng, c\u00f2n c\u0103ng th\u1eb3ng g\u00e2y co r\u00fat c\u01a1 v\u00e0 t\u1eafc kh\u00ed. C\u0103ng th\u1eb3ng c\u0169ng l\u00e0m h\u01a1i th\u1edf b\u1ecb h\u1ea1n ch\u1ebf khi\u1ebfn oxy h\u1ea5p thu v\u00e0o c\u01a1 th\u1ec3 b\u1ecb thi\u1ebfu g\u00e2y ra m\u1ec7t v\u00e0 \u0111au c\u01a1 trong v\u00e0 sau bu\u1ed5i t\u1eadp.<\/p><p><strong>Th\u1ee9 ba, h\u00f4ng t\u1eadp khi qu\u00e1 no ho\u1eb7c qu\u00e1 \u0111\u00f3i<\/strong><\/p><p>Ho\u1eb7c ngay sau khi \u0103n. Khi \u0103n qu\u00e1 no n\u0103ng l\u01b0\u1ee3ng t\u1eadp trung cho vi\u1ec7c ti\u00eau ho\u00e1 ch\u1ee9 kh\u00f4ng cho c\u01a1 b\u1eafp, c\u00f2n khi qu\u00e1 \u0111\u00f3i th\u00ec kh\u00f4ng \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 t\u1eadp.\u00a0<\/p><p><strong>Th\u1ee9 t\u01b0, kh\u00f4ng u\u1ed1ng n\u01b0\u1edbc trong khi t\u1eadp<\/strong><\/p><p>M\u00e0 h\u00e3y c\u00e1ch bu\u1ed5i t\u1eadp \u00edt nh\u1ea5t 15 ph\u00fat \u0111\u1ec3 t\u1ed1t cho tim m\u1ea1ch v\u00e0 t\u1ea1o n\u1ed9i nhi\u1ec7t c\u00f3 l\u1ee3i cho c\u01a1 th\u1ec3<\/p><p><b>3. T\u1ea1i sao ph\u1ea3i t\u1eadp nh\u1eefng b\u00e0i n\u00e0y?<\/b><\/p><p><span style=\"font-weight: 400;\">C\u00e1c b\u00e0i t\u1eadp c\u1ee7a ng\u00e0y h\u00f4m nay l\u1eb7p l\u1ea1i b\u00e0i t\u1eadp c\u1ee7a ng\u00e0y h\u00f4m tr\u01b0\u1edbc. Vi\u1ec7c l\u1eb7p \u0111i l\u1eb7p l\u1ea1i m\u1ed9t b\u00e0i t\u1eadp gi\u00fap ch\u00fang ta th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp t\u1ed1t h\u01a1n, chu\u1ea9n h\u01a1n, th\u00e0nh th\u1ee5c h\u01a1n v\u00e0 nh\u1edd v\u1eady m\u00e0 th\u1ec3 l\u1ef1c c\u0169ng \u0111\u01b0\u1ee3c t\u0103ng d\u1ea7n l\u00ean. Vi\u1ec7c t\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 b\u00e0i t\u1eadp gi\u00fap qu\u00ed v\u1ecb t\u0103ng th\u1ec3 l\u1ef1c m\u00e0 kh\u00f4ng g\u00e2y \u0111au m\u1ecfi c\u01a1 v\u00e0 ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/p><p><span style=\"font-weight: 400;\">B\u00e0i t\u1eadp h\u00f4m nay c\u00f3 th\u00eam 2 b\u00e0i m\u1edbi so v\u1edbi ng\u00e0y 4 \u0111\u00f3 l\u00e0 chu\u1ed7i t\u01b0 th\u1ebf <\/span><b>C\u00e1i B\u00e0n Ng\u01b0\u1ee3c<\/b><span style=\"font-weight: 400;\"> v\u00e0 t\u01b0 th\u1ebf <\/span><b>L\u1ea1c \u0110\u00e0<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p><span style=\"font-weight: 400;\">Nh\u1eefng b\u00e0i t\u1eadp tr\u01b0\u1edbc ch\u1ee7 y\u1ebfu \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n trong th\u1ebf ch\u1ed1ng tay v\u00e0 s\u1ea5p ng\u01b0\u1eddi v\u00ec v\u1eady nh\u00f3m c\u01a1 ph\u00eda tr\u01b0\u1edbc \u0111\u01b0\u1ee3c t\u1eadp luy\u1ec7n nh\u01b0 c\u01a1 ng\u1ef1c, b\u1ee5ng, \u0111\u00f9i tr\u01b0\u1edbc, v\u00e0 c\u00e1nh tay. Trong b\u00e0i t\u1eadp ng\u00e0y h\u00f4m nay, c\u00e1c anh ch\u1ecb s\u1ebd \u0111\u01b0\u1ee3c t\u1eadp luy\u1ec7n cho ph\u1ea7n c\u01a1 ph\u00eda sau g\u1ed3m c\u01a1 vai sau, c\u01a1 l\u01b0ng, m\u00f4ng v\u00e0 \u0111\u00f9i sau, v\u00e0 c\u1ea3 c\u00e1nh tay.<\/span><\/p><p><span style=\"font-weight: 400;\">Ngo\u00e0i ra, chuy\u1ec3n \u0111\u1ed9ng g\u1eadp v\u1ec1 tr\u01b0\u1edbc, ng\u00e3 ra sau nh\u1ecbp nh\u00e0ng, k\u1ebft h\u1ee3p v\u1edbi h\u01a1i th\u1edf s\u00e2u v\u00e0 ch\u1eadm c\u0169ng gi\u00fap t\u00e1c \u0111\u1ed9ng \u0111\u1ec1u l\u00ean c\u00e1c trung t\u00e2m n\u0103ng l\u01b0\u1ee3ng tr\u00ean c\u01a1 th\u1ec3, gi\u00fap ch\u00fang ho\u1ea1t \u0111\u1ed9ng c\u00e2n b\u1eb1ng, \u0111i\u1ec1u ch\u1ec9nh c\u00e2n b\u1eb1ng c\u00e1c ch\u1ee9c n\u0103ng c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed.<\/span><\/p><p><span style=\"font-weight: 400;\">Cu\u1ed1i c\u00f9ng l\u00e0 t\u01b0 th\u1ebf <\/span><b>L\u1ea1c \u0110\u00e0<\/b><span style=\"font-weight: 400;\">. N\u1ebfu nh\u01b0 ch\u00fang ta t\u1eadp cho c\u00e1c nh\u00f3m c\u01a1 ph\u00eda tr\u01b0\u1edbc nhi\u1ec1u th\u00ec ch\u00fang c\u00f3 xu h\u01b0\u1edbng co r\u00fat l\u1ea1i. Trong sinh ho\u1ea1t h\u00e0ng ng\u00e0y, ch\u00fang ta th\u01b0\u1eddng c\u00f3 xu h\u01b0\u1edbng kh\u00f2m l\u01b0ng, \u0111\u1ed5 vai v\u1ec1 tr\u01b0\u1edbc, nh\u1ea5t l\u00e0 d\u00e2n v\u0103n ph\u00f2ng ph\u1ea3i ng\u1ed3i l\u00e0m vi\u1ec7c nhi\u1ec1u v\u1edbi m\u00e1y t\u00ednh n\u00ean c\u00e1c nh\u00f3m c\u01a1 ph\u00eda tr\u01b0\u1edbc c\u0169ng c\u00f3 xu h\u01b0\u1edbng co r\u00fat v\u00e0 c\u1ee9ng l\u1ea1i. T\u01b0 th\u1ebf <\/span><b>L\u1ea1c \u0110\u00e0<\/b><span style=\"font-weight: 400;\"> gi\u00fap ch\u00fang ta k\u00e9o d\u00e3n nh\u00f3m c\u01a1 ph\u00eda tr\u01b0\u1edbc, \u0111\u1ed3ng th\u1eddi l\u00e0m m\u1ea1nh c\u00e1c nh\u00f3m c\u01a1 ph\u00eda sau gi\u00fap cho c\u01a1 th\u1ec3 ch\u00fang ta c\u00e2n b\u1eb1ng, c\u00e2n \u0111\u1ed1i, c\u1ed9t s\u1ed1ng kho\u1ebb m\u1ea1nh, c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng h\u01a1i th\u1edf, ch\u1eefa l\u00e0nh nh\u1eefng c\u01a1n \u0111au m\u1ecfi c\u1ed5 vai g\u00e1y.<\/span><\/p><p><b>4. H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf<\/b><\/p><p><b>Ng\u1ed3i t\u0129nh t\u00e2m<\/b>:\u00a0<\/p><p>Ng\u1ed3i ch\u00e9o ch\u00e2n tr\u00ean th\u1ea3m, th\u1eb3ng l\u01b0ng, k\u00e9o 2 vai ra sau, gi\u1eef \u0111\u1ea7u c\u1ed5 v\u00e0 l\u01b0ng th\u1eb3ng h\u00e0ng, th\u01b0 gi\u00e3n trong t\u01b0 th\u1ebf n\u00e0y. Th\u01b0 gi\u00e3n cho \u0111\u1ebfn khi h\u01a1i th\u1edf t\u1ef1 nhi\u00ean tr\u1edf n\u00ean nh\u1eb9 nh\u00e0ng, th\u00f4ng su\u1ed1t, \u0111i s\u00e2u xu\u1ed1ng b\u1ee5ng m\u1ed9t c\u00e1ch d\u1ec5 d\u00e0ng. Ch\u00fang ta ng\u1ed3i \u0111\u1ec3 \u00fd h\u01a1i th\u1edf t\u1ef1 nhi\u00ean v\u00e0o v\u00e0 ra li\u00ean t\u1ee5c nh\u01b0 v\u1eady v\u1edbi s\u1ef1 th\u01b0 gi\u00e3n cho t\u1edbi khi t\u00e2m tr\u00ed tr\u1edf n\u00ean \u0111\u1ecbnh t\u0129nh, l\u1eafng d\u1ecbu<\/p><p><b>T\u1eadp th\u1edf:<\/b><\/p><p>Tr\u01b0\u1edbc ti\u00ean, ta t\u1eadp th\u1edf b\u1ee5ng. N\u01b0\u01a1ng theo h\u01a1i th\u1edf t\u1ef1 nhi\u00ean, ta k\u00e9o d\u00e0i h\u01a1i th\u1edf v\u00e0o v\u00e0 ra th\u00eam m\u1ed9t ch\u00fat, r\u1ed3i t\u1eeb t\u1eeb t\u0103ng d\u1ea7n \u0111\u1ed9 d\u00e0i v\u00e0 \u0111\u1ed9 s\u00e2u c\u1ee7a h\u01a1i th\u1edf sao cho h\u01a1i th\u1edf s\u00e2u, ch\u1eadm nh\u01b0ng v\u1eabn tho\u1ea3i m\u00e1i. Ban \u0111\u1ea7u, ta t\u1eadp trung v\u00e0o v\u00f9ng b\u1ee5ng d\u01b0\u1edbi, h\u00edt v\u00e0o b\u1ee5ng ph\u00ecnh l\u00ean, th\u1edf ra b\u1ee5ng x\u1eb9p xu\u1ed1ng.\u00a0<\/p><p>B\u01b0\u1edbc ti\u1ebfp theo ta t\u1eadp h\u00edt th\u1edf s\u00e2u h\u01a1n n\u1eefa, th\u1edf c\u1ea3 b\u1ee5ng v\u00e0 ng\u1ef1c. H\u00edt v\u00e0o l\u00e0m c\u0103ng b\u1ee5ng, h\u00edt s\u00e2u h\u01a1n n\u1eefa l\u00e0m c\u0103ng ng\u1ef1c. Sau \u0111\u00f3 th\u1edf ra l\u00e0m x\u1eb9p b\u1ee5ng, th\u1edf h\u1ebft h\u01a1i ra l\u00e0m x\u1eb9p ng\u1ef1c. Trong khi h\u00edt th\u1edf s\u00e2u nh\u01b0 v\u1eady, ta v\u1eabn duy tr\u00ec s\u1ef1 th\u01b0 gi\u00e3n, tho\u1ea3i m\u00e1i.\u00a0<\/p><p>Khi \u0111\u00e3 quen v\u1edbi vi\u1ec7c h\u00edt th\u1edf s\u00e2u c\u1ea3 b\u1ee5ng v\u00e0 ng\u1ef1c r\u1ed3i th\u00ec ta t\u1eadp gi\u1eef h\u01a1i \u0111\u1ec3 gi\u00fap h\u1ea5p thu nhi\u1ec1u h\u01a1n l\u01b0\u1ee3ng oxy v\u00e0o m\u00e1u v\u00e0 gi\u00fap t\u00e2m tr\u00ed y\u00ean t\u1ecbnh. H\u00edt v\u00e0o s\u00e2u b\u1ee5ng ph\u00ecnh l\u00ean, ng\u1ef1c ph\u00ecnh l\u00ean v\u00e0 gi\u1eef h\u01a1i v\u00e0i gi\u00e2y, \u0111\u1eebng c\u1ed1 g\u1eafng qu\u00e1 m\u1ee9c. Sau \u0111\u00f3 th\u1edf nh\u1eb9 ra, b\u1ee5ng x\u1eb9p xu\u1ed1ng, ng\u1ef1c x\u1eb9p xu\u1ed1ng. R\u1ed3i l\u1ea1i h\u00edt v\u00e0o ph\u00ecnh b\u1ee5ng, ph\u00ecnh ng\u1ef1c, gi\u1eef h\u01a1i. K\u1ebft th\u00fac t\u1eadp th\u1edf s\u00e2u, ta th\u1edf ra h\u1ebft h\u01a1i r\u1ed3i th\u01b0 gi\u00e3n, th\u1edf t\u1ef1 nhi\u00ean m\u1ed9t l\u00fac.<\/p><p><b>Ch\u00e0o m\u1eb7t tr\u1eddi:<\/b><\/p><p>\u0110\u1ea7u ti\u00ean, ta t\u1eadp \u0111\u1ee9ng trong t\u01b0 th\u1ebf \u0111\u00fang:<\/p><ul><li aria-level=\"1\">\u0110\u1ee9ng v\u1ec1 ph\u00eda \u0111\u1ea7u th\u1ea3m, c\u00e1ch m\u00e9p th\u1ea3m kho\u1ea3ng 2 b\u00e0n ch\u00e2n.<\/li><li aria-level=\"1\">\u0110\u1ee9ng v\u1edbi 2 b\u00e0n ch\u00e2n song song v\u1edbi nhau, \u1ea5n \u0111\u1ec1u 4 g\u00f3c c\u1ee7a b\u00e0n ch\u00e2n xu\u1ed1ng s\u00e0n. Kh\u00e9p s\u00e1t 2 b\u00e0n ch\u00e2n v\u00e0o nhau ho\u1eb7c t\u00e1ch h\u1edd m\u1ed9t ch\u00fat.<\/li><li aria-level=\"1\">R\u00fat c\u01a1 \u0111\u00f9i l\u00ean cao.\u00a0<\/li><li aria-level=\"1\">Cu\u1ed9n m\u00f4ng xu\u1ed1ng \u0111\u1ec3 gi\u1ea5u x\u01b0\u01a1ng \u0111u\u00f4i v\u00e0o trong \u0111\u1ed3ng th\u1eddi r\u00fat x\u01b0\u01a1ng mu l\u00ean sao cho th\u1eaft l\u01b0ng d\u00e0i ra.<\/li><li aria-level=\"1\">N\u00e2ng x\u01b0\u01a1ng \u1ee9c l\u00ean cao cho c\u01a1 b\u1ee5ng d\u00e3n ra.<\/li><li aria-level=\"1\">K\u00e9o 2 vai ra sau, c\u1ea3m nh\u1eadn c\u01a1 ng\u1ef1c d\u00e3n ra, l\u1ed3ng ng\u1ef1c m\u1edf r\u1ed9ng.<\/li><li aria-level=\"1\">K\u00e9o d\u00e0i c\u1ed5 sau l\u00ean, gi\u1eef \u0111\u1ea7u c\u1ed5 v\u00e0 l\u01b0ng th\u1eb3ng hang tr\u00ean tr\u1ee5c th\u1eb3ng \u0111\u1ee9ng.<\/li><li aria-level=\"1\">Gi\u1eef t\u01b0 th\u1ebf \u0111\u1ee9ng \u0111\u00fang v\u00e0 th\u1ea3 l\u1ecfng cho t\u1edbi khi h\u01a1i th\u1edf nh\u1eb9 nh\u00e0ng th\u00f4ng su\u1ed1t.<\/li><\/ul><p>Khi c\u01a1 th\u1ec3 \u0111\u00e3 th\u01b0 gi\u00e3n, h\u01a1i th\u1edf th\u00f4ng su\u1ed1t, ta b\u1eaft \u0111\u1ea7u b\u00e0i t\u1eadp ch\u00e0o m\u1eb7t tr\u1eddi:<\/p><ul><li aria-level=\"1\">H\u00edt v\u00e0o, th\u1edf ra, 2 tay ch\u1eafp tr\u01b0\u1edbc ng\u1ef1c.<\/li><li aria-level=\"1\">H\u00edt v\u00e0o \u0111\u1ed3ng th\u1eddi 2 tay v\u01b0\u01a1n d\u00e0i l\u00ean cao, n\u00e2ng ng\u1ef1c l\u00ean tr\u1eddi, u\u1ed1n cong l\u01b0ng tr\u00ean, l\u01b0ng d\u01b0\u1edbi gi\u1eef th\u1eb3ng.<\/li><li aria-level=\"1\">Th\u1edf ra \u0111\u1ed3ng th\u1eddi g\u1eadp h\u00f4ng v\u1ec1 tr\u01b0\u1edbc cho \u0111\u1ebfn khi tay ch\u1ea1m s\u00e0n, ngang v\u1edbi 2 b\u00e0n ch\u00e2n, l\u01b0ng th\u1eb3ng, ch\u00e2n th\u1eb3ng.<\/li><li aria-level=\"1\">H\u00edt v\u00e0o \u0111\u1ed3ng th\u1eddi b\u01b0\u1edbc ch\u00e2n ph\u1ea3i d\u00e0i ra sau, du\u1ed7i b\u00e0n ch\u00e2n ph\u1ea3i, ch\u00e2n tr\u00e1i vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n nh\u00e0, l\u01b0ng th\u1eb3ng, tay ch\u1ea1m s\u00e0n.<\/li><li aria-level=\"1\">Gi\u1eef h\u01a1i, b\u01b0\u1edbc ch\u00e2n tr\u00e1i ra sau ngang ch\u00e2n ph\u1ea3i, si\u1ebft \u0111\u00f9i, cu\u1ed9n m\u00f4ng, th\u1eaft l\u01b0ng th\u1eb3ng, tay ch\u1ed1ng vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n nh\u00e0, b\u00e0n tay xo\u00e8 c\u0103ng, \u0111\u1ea7u, c\u1ed5 v\u00e0 l\u01b0ng th\u1eb3ng h\u00e0ng, m\u1eb7t nh\u00ecn xu\u1ed1ng s\u00e0n.<\/li><li aria-level=\"1\">Th\u1edf ra \u0111\u1ed3ng th\u1eddi h\u1ea1 g\u1ed1i ch\u1ea1m s\u00e0n, ng\u1ef1c ch\u1ea1m s\u00e0n, tr\u00e1n ch\u1ea1m s\u00e0n, c\u1eb3ng tay th\u1eb3ng \u0111\u1ee9ng, kh\u00e9p khu\u1ef7u tay v\u00e0o eo, m\u1edf vai d\u00e3n c\u01a1 ng\u1ef1c.<\/li><li aria-level=\"1\">H\u00edt v\u00e0o du\u1ed7i d\u00e0i to\u00e0n th\u00e2n, ch\u1ed1ng tay n\u00e2ng ng\u1ef1c l\u00ean, r\u1ed1n ch\u1ea1m s\u00e0n, vai m\u1edf ra sau, u\u1ed1n cong l\u01b0ng tr\u00ean (r\u1eafn h\u1ed5 mang).<\/li><li aria-level=\"1\">Th\u1edf ra, ch\u1ed1ng th\u1eb3ng tay, chuy\u1ec3n tr\u1ecdng t\u00e2m ra sau, ch\u00e2n th\u1eb3ng, l\u01b0ng v\u00e0 tay th\u1eb3ng h\u00e0ng, \u0111\u1ea7u th\u1ea3 l\u1ecfng, 2 b\u00e0n ch\u00e2n song song, g\u00f3t ch\u1ea1m s\u00e0n (ch\u1eef V ng\u01b0\u1ee3c).<\/li><li aria-level=\"1\">H\u00edt v\u00e0o, chuy\u1ec3n tr\u1ecdng t\u00e2m v\u1ec1 tr\u01b0\u1edbc, b\u01b0\u1edbc ch\u00e2n ph\u1ea3i v\u1ec1 ngang v\u1edbi 2 b\u00e0n tay, ch\u00e2n ph\u1ea3i vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n nh\u00e0, h\u1ea1 g\u1ed1i tr\u00e1i, du\u1ed7i b\u00e0n ch\u00e2n, n\u00e2ng ng\u1ef1c, th\u1eb3ng l\u01b0ng.<\/li><li aria-level=\"1\">Th\u1edf ra, chuy\u1ec3n tr\u1ecdng t\u00e2m l\u00ean ch\u00e2n tr\u01b0\u1edbc, b\u01b0\u1edbc ch\u00e2n sau v\u1ec1 ngang v\u1edbi ch\u00e2n tr\u01b0\u1edbc, \u01b0 b\u00e0n ch\u00e2n song song, kh\u00e9p s\u00e1t ho\u1eb7c kh\u00e9p h\u1edd, g\u1eadp h\u00f4ng, tay ch\u1ea1m s\u00e0n.<\/li><li aria-level=\"1\">H\u00edt v\u00e0o, n\u00e2ng tay qua \u0111\u1ea7u, th\u1eb3ng h\u00e0ng v\u1edbi l\u01b0ng, n\u00e2ng c\u1ea3 l\u01b0ng v\u00e0 tay l\u00ean cao, cu\u1ed9n m\u00f4ng xu\u1ed1ng \u0111\u1ec3 gi\u1eef th\u1eaft l\u01b0ng th\u1eb3ng, n\u00e2ng ng\u1ef1c l\u00ean tr\u1eddi, tay m\u1edf h\u1ebft ra sau.<\/li><li aria-level=\"1\">Th\u1edf ra, \u0111\u1ee9ng th\u1eb3ng v\u00e0 h\u1ea1 tay xu\u1ed1ng v\u1ec1 t\u01b0 th\u1ebf \u0111\u1ee9ng ban \u0111\u1ea7u.<\/li><\/ul><p><b>N\u00e2ng Ch\u00e2n:<\/b><\/p><ul><li aria-level=\"1\">N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, 2 ch\u00e2n kh\u00e9p s\u00e1t, b\u00e0n ch\u00e2n d\u1ef1ng \u0111\u1ee9ng, vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n nh\u00e0, 2 tay xu\u00f4i theo th\u00e2n ng\u01b0\u1eddi, b\u00e0n tay \u00e1p xu\u1ed1ng s\u00e0n<\/li><li aria-level=\"1\">Cu\u1ed9n m\u00f4ng xu\u1ed1ng, k\u00e9o d\u00e3n th\u1eaft l\u01b0ng, v\u00e0 \u00e1p th\u1eaft l\u01b0ng s\u00e1t xu\u1ed1ng s\u00e0n \u0111\u1ec3 b\u1ea3o v\u1ec7 th\u1eaft l\u01b0ng kh\u1ecfi b\u1ecb \u0111au, v\u00e0 l\u00e0m ch\u1eafc c\u01a1 b\u1ee5ng<\/li><li aria-level=\"1\">H\u00edt v\u00e0o, n\u00e2ng 2 ch\u00e2n l\u00ean vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n nh\u00e0, gi\u1eef ch\u00e2n lu\u00f4n th\u1eb3ng, m\u00f4ng ch\u1ea1m s\u00e0n \u0111\u1ed3ng th\u1eddi n\u00e2ng ng\u1ef1c v\u00e0 \u0111\u1ea7u l\u00ean nh\u00ecn v\u00e0o r\u1ed1n<\/li><li aria-level=\"1\">Th\u1edf ra, t\u1eeb t\u1eeb h\u1ea1 ch\u00e2n xu\u1ed1ng \u0111\u1ed3ng th\u1eddi h\u1ea1 ng\u1ef1c v\u00e0 \u0111\u1ea7u xu\u1ed1ng<\/li><li aria-level=\"1\">L\u1eb7p l\u1ea1i nh\u01b0 v\u1eady 5 \u0111\u1ebfn 10 l\u1ea7n m\u1ed7i hi\u1ec7p, m\u1ed7i bu\u1ed5i t\u1eadp 1 \u0111\u1ebfn 2 hi\u1ec7p, t\u0103ng d\u1ea7n s\u1ed1 l\u1ea7n l\u00ean theo th\u1ec3 l\u1ef1c<\/li><\/ul><p>L\u01b0u \u00fd: Sau b\u00e0i t\u1eadp n\u00e2ng ch\u00e2n, ta n\u1eb1m th\u01b0 gi\u00e3n, c\u1ea3m nh\u1eadn c\u01a1 b\u1ee5ng v\u00e0 l\u1eafng nghe h\u01a1i th\u1edf m\u1ed9t l\u00fac \u0111\u1ebfn khi h\u01a1i th\u1edf qu\u00e2n b\u00ecnh tr\u1edf l\u1ea1i.<\/p><p><b>C\u00e1 heo:<\/b><\/p><ul><li aria-level=\"1\">Ng\u1ed3i tr\u00ean 2 g\u00f3t ch\u00e2n, g\u1eadp ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc, du\u1ed7i d\u00e0i tay v\u1ec1 tr\u01b0\u1edbc, tr\u00e1n ch\u1ea1m s\u00e0n<\/li><li aria-level=\"1\">N\u00e2ng m\u00f4ng v\u00e0 th\u00e2n ng\u01b0\u1eddi l\u00ean, g\u1ed1i v\u00e0 c\u1eb3ng tay v\u1eabn ch\u1ea1m s\u00e0n<\/li><li aria-level=\"1\">\u0110i\u1ec1u ch\u1ec9nh khu\u1ef7u tay sao cho 2 c\u00e1nh tay tr\u00ean song song v\u1edbi nhau v\u00e0 vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n nh\u00e0<\/li><li aria-level=\"1\">\u0110an 2 b\u00e0n tay v\u00e0o nhau, \u1ea5n c\u1ea1nh b\u00e0n tay, c\u1ed5 tay v\u00e0 c\u1eb3ng tay s\u00e1t xu\u1ed1ng s\u00e0n, gi\u1eef cho c\u1ed5 tay th\u1eb3ng h\u00e0ng v\u1edbi c\u1ea1nh b\u00e0n tay v\u00e0 c\u1eb3ng tay<\/li><li aria-level=\"1\">H\u00edt v\u00e0o, n\u00e2ng 2 g\u1ed1i, th\u1eb3ng ch\u00e2n, \u0111\u1ea9y m\u00f4ng l\u00ean cao h\u1ebft m\u1ee9c, k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng, l\u01b0ng th\u1eb3ng, k\u00e9o 2 vai l\u00ean cao sao cho \u0111\u1ea7u kh\u00f4ng ch\u1ea1m s\u00e0n, thu c\u1eb1m s\u00e1t v\u1ec1 ph\u00eda c\u1ed5<\/li><li aria-level=\"1\">Th\u1edf ra, \u0111\u1ea9y ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc, l\u01b0ng th\u1eb3ng, ch\u00e2n th\u1eb3ng, nh\u00ecn v\u1ec1 tr\u01b0\u1edbc<\/li><li aria-level=\"1\">L\u1eb7p l\u1ea1i 5 \u0111\u1ebfn 10 l\u1ea7n m\u1ed7i hi\u1ec7p, m\u1ed7i bu\u1ed5i t\u1eadp 1 \u0111\u1ebfn 2 hi\u1ec7p, t\u0103ng d\u1ea7n s\u1ed1 l\u1ea7n l\u00ean theo th\u1ec3 l\u1ef1c<\/li><li aria-level=\"1\">K\u1ebft th\u00fac b\u00e0i t\u1eadp, ta h\u1ea1 g\u1ed1i ch\u1ea1m s\u00e0n, m\u00f4ng ch\u1ea1m g\u00f3t, b\u00e0n ch\u00e2n du\u1ed7i, tr\u00e1n ch\u1ea1m s\u00e0n, 2 tay xu\u00f4i ra sau, th\u1ea3 l\u1ecfng trong t\u01b0 th\u1ebf em b\u00e9.<\/li><\/ul><p><b>Plank:<\/b><\/p><ul><li aria-level=\"1\">T\u01b0\u01a1ng t\u1ef1 b\u00e0i t\u1eadp c\u00e1 heo, ta n\u00e2ng \u0111\u1ee1 th\u00e2n ng\u01b0\u1eddi b\u1eb1ng c\u00e1nh gi\u1eef c\u1eb3ng tay, c\u1ed5 tay, v\u00e0 c\u1ea1nh b\u00e0n tay th\u1eb3ng, \u1ea5n ch\u1eb7t xu\u1ed1ng s\u00e0ng, 2 c\u00e1nh tay tr\u00ean song song v\u1edbi nhau v\u00e0 vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n<\/li><li aria-level=\"1\">L\u01b0ng, m\u00f4ng, v\u00e0 ch\u00e2n th\u1eb3ng h\u00e0ng v\u1edbi nhau<\/li><li aria-level=\"1\">Cu\u1ed9n m\u00f4ng xu\u1ed1ng, r\u00fat c\u01a1 b\u1ee5ng l\u00ean \u0111\u1ec3 gi\u1eef th\u1eaft l\u01b0ng th\u1eb3ng\u00a0<\/li><li aria-level=\"1\">\u1ea4n tay xu\u1ed1ng s\u00e0n v\u00e0 n\u00e2ng cao ng\u1ef1c h\u1ebft m\u1ee9c c\u00f3 th\u1ec3<\/li><li aria-level=\"1\">Gi\u1eef th\u1ebf c\u00e0ng l\u00e2u c\u00e0ng t\u1ed1t.<\/li><\/ul><p><b>Ch\u00f3 \u00fap m\u1eb7t \u2013 C\u00e2y th\u01b0\u1edbc th\u1eb3ng \u2013 Ch\u00f3 ng\u1eeda m\u1eb7t:<\/b><\/p><ul><li aria-level=\"1\">Ng\u1ed3i l\u00ean 2 g\u00f3t ch\u00e2n, g\u1eadp h\u00f4ng v\u1ec1 tr\u01b0\u1edbc tr\u00e1n ch\u1ea1m s\u00e0n, du\u1ed7i d\u00e0i 2 tay v\u1ec1 tr\u01b0\u1edbc, 2 c\u00e1nh tay song song v\u1edbi nhau, b\u00e0n tay xo\u00e8 c\u0103ng, c\u00e1c ng\u00f3n tay h\u01b0\u1edbng th\u1eb3ng v\u1ec1 tr\u01b0\u1edbc, du\u1ed7i d\u00e0i tay v\u00e0 c\u1ed9t s\u1ed1ng<\/li><li aria-level=\"1\">\u1ea4n \u1ee9c b\u00e0n ch\u00e2n xu\u1ed1ng s\u00e0n, n\u00e2ng m\u00f4ng v\u00e0 2 \u0111\u1ea7u g\u1ed1i l\u00ean cao, 2 ch\u00e2n th\u1eb3ng, \u0111\u1ea1p g\u00f3t ch\u00e2n xu\u1ed1ng s\u00e0n, 2 b\u00e0n ch\u00e2n song song v\u1edbi nhau<\/li><li aria-level=\"1\">\u1ea4n ch\u1eafc to\u00e0n b\u1ed9 b\u00e0n tay xu\u1ed1ng s\u00e0n, k\u00e9o d\u00e0i tay v\u00e0 c\u1ed9t s\u1ed1t, tay v\u00e0 l\u01b0ng th\u1eb3ng h\u00e0ng<\/li><li aria-level=\"1\">K\u00e9o d\u00e3n th\u1eaft l\u01b0ng v\u00e0 b\u1ee5ng d\u01b0\u1edbi, gi\u1eef l\u01b0ng v\u00e0 tay th\u1eb3ng h\u00e0ng<\/li><li aria-level=\"1\">Gi\u1eef t\u01b0 th\u1ebf Ch\u00f3 \u00dap M\u1eb7t, h\u00edt th\u1edf s\u00e2u v\u00e0 ch\u1eadm v\u00e0i h\u01a1i th\u1edf<\/li><li aria-level=\"1\">Th\u1edf ra, \u0111\u1ea9y ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc, 2 tay vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n nh\u00e0, l\u01b0ng m\u00f4ng v\u00e0 ch\u00e2n th\u1eb3ng h\u00e0ng, cu\u1ed9n m\u00f4ng \u0111\u1ec3 th\u1eaft l\u01b0ng th\u1eb3ng (C\u00e2y Th\u01b0\u1edbc Th\u1eb3ng)<\/li><li aria-level=\"1\">H\u00edt v\u00e0o \u0111\u1ed3ng th\u1eddi h\u1ea1 h\u00f4ng xu\u1ed1ng, \u0111\u1ea9y ng\u1ef1c v\u1ec1 tr\u01b0\u1edbc v\u00e0 l\u01b0\u1edbt l\u00ean tr\u1eddi, vai m\u1edf ra sau, ng\u1eeda m\u1eb7t nh\u00ecn l\u00ean tr\u1eddi<\/li><li aria-level=\"1\">Th\u1edf ra \u0111\u1ed3ng th\u1eddi chuy\u1ec3n tr\u1ecdng t\u00e2m ra sau, tr\u1edf v\u1ec1 t\u01b0 th\u1ebf Ch\u00f3 \u00dap M\u1eb7t, k\u1ebft th\u00fac m\u1ed9t chu\u1ed7i c\u1ee7a b\u00e0i t\u1eadp<\/li><li aria-level=\"1\">L\u1eb7p l\u1ea1i t\u01b0\u01a1ng t\u1ef1 5 \u0111\u1ebfn 10 l\u1ea7n chu\u1ed7i b\u00e0i t\u1eadp n\u00e0y m\u1ed7i bu\u1ed5i t\u1eadp, v\u00e0 t\u0103ng d\u1ea7n l\u00ean theo th\u1ec3 l\u1ef1c.<\/li><\/ul><p><b>Chu\u1ed7i ch\u00f3 \u00fap m\u1eb7t \u2013 C\u00e2y th\u01b0\u1edbc th\u1eb3ng \u2013 Chaturanga \u2013 Ch\u00f3 ng\u1eeda m\u1eb7t<\/b><\/p><ul><li aria-level=\"1\">T\u1eeb t\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t, h\u00edt v\u00e0o \u0111\u1ed3ng th\u1eddi \u0111\u1ea9y ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc v\u00e0o th\u1ebf c\u00e2y th\u01b0\u1edbc th\u1eb3ng,<\/li><li aria-level=\"1\">Th\u1edf ra \u0111\u1ed3ng th\u1eddi g\u1eadp khu\u1ef7u tay, h\u1ea1 ng\u01b0\u1eddi th\u1ea5p xu\u1ed1ng s\u00e0n nh\u01b0ng kh\u00f4ng ch\u1ea1m s\u00e0n, c\u1eb3ng tay th\u1eb3ng \u0111\u1ee9ng, v\u1eabn gi\u1eef cho \u0111\u1ea7u, c\u1ed5, l\u01b0ng, h\u00f4ng v\u00e0 ch\u00e2n th\u1eb3ng h\u00e0ng<\/li><li aria-level=\"1\">H\u00edt v\u00e0o \u0111\u1ed3ng th\u1eddi ch\u1ed1ng tay th\u1eb3ng l\u00ean v\u00e0o t\u01b0 th\u1ebf ch\u00f3 ng\u1eeda m\u1eb7t<\/li><li aria-level=\"1\">Th\u1edf ra \u0111\u1ed3ng th\u1eddi chuy\u1ec3n tr\u1ecdng t\u00e2m ra sau v\u1ec1 t\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t, k\u1ebft th\u00fac m\u1ed9t chu\u1ed7i\u00a0<\/li><li aria-level=\"1\">L\u1eb7p l\u1ea1i 5 \u0111\u1ebfn 10 l\u1ea7n chu\u1ed7i n\u00e0y m\u1ed7i bu\u1ed5i t\u1eadp, t\u0103ng d\u1ea7n l\u00ean theo th\u1ec3 l\u1ef1c.<\/li><\/ul><p><strong>Half Push-Up<\/strong><\/p><ul><li aria-level=\"1\">B\u1eaft \u0111\u1ea7u b\u1eb1ng t\u01b0 th\u1ebf C\u00e2y Th\u01b0\u1edbc Th\u1eb3ng v\u1edbi 2 c\u00e1nh tay ch\u1ed1ng vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n v\u00e0 song song v\u1edbi nhau, b\u00e0n tay xo\u00e8 c\u0103ng, c\u00e1c ng\u00f3n tay h\u01b0\u1edbng v\u1ec1 tr\u01b0\u1edbc sao cho c\u1ed5 tay tho\u1ea3i m\u00e1i, l\u01b0ng, m\u00f4ng v\u00e0 ch\u00e2n th\u1eb3ng h\u00e0ng<\/li><li aria-level=\"1\">H\u1ea1 g\u1ed1i ch\u1ea1m s\u00e0n, v\u00e0o t\u01b0 th\u1ebf chu\u1ea9n b\u1ecb<\/li><li aria-level=\"1\">H\u1ea1 ng\u1ef1c xu\u1ed1ng, c\u1eb3ng tay th\u1eb3ng \u0111\u1ee9ng \u0111\u1ed3ng th\u1eddi h\u00edt v\u00e0o (b\u01b0\u1edbc 1)<\/li><li aria-level=\"1\">Khi ng\u1ef1c g\u1ea7n ch\u1ea1m s\u00e0n th\u00ec d\u1eebng l\u1ea1i, gi\u1eef h\u01a1i v\u00e0 ch\u1ed1ng tay \u0111\u1ea9y ng\u01b0\u1eddi l\u00ean v\u00e0 th\u1edf ra (b\u01b0\u1edbc 2)<\/li><li aria-level=\"1\">L\u1eb7p l\u1ea1i b\u01b0\u1edbc 1 v\u00e0 2<\/li><li aria-level=\"1\">M\u1ed7i bu\u1ed5i t\u1eadp c\u00f3 th\u1ec3 t\u1eadp 2 \u0111\u1ebfn 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 5 \u0111\u1ebfn 10 l\u1ea7n.<\/li><\/ul><p><b>Chu\u1ed7i t\u01b0 th\u1ebf C\u00e1i B\u00e0n Ng\u01b0\u1ee3c<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hai ch\u00e2n t\u00e1ch r\u1ed9ng b\u1eb1ng h\u00f4ng<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">B\u00e0n ch\u00e2n d\u1ef1ng \u0111\u1ee9ng<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hai tay ch\u1ed1ng ngang m\u00f4ng, b\u00e0n tay xo\u00e8 ra<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">M\u1edf vai n\u00e2ng ng\u1ef1c l\u00ean<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ch\u1ed1ng <\/span><span style=\"font-weight: 400;\">tay v\u00e0 n\u00e2ng m\u00f4ng l\u00ean cao<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">H\u00edt v\u00e0o cu\u1ed9n m\u00f4ng xu\u1ed1ng v\u00e0 n\u00e2ng h\u00f4ng l\u00ean,\u00a0 ng\u00e3 \u0111\u1ea7u ra sau h\u1ebft c\u1ee1\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Th\u1edf ra, h\u1ea1 m\u00f4ng xu\u1ed1ng v\u1ec1 v\u1ecb tr\u00ed c\u0169 gi\u1eefa hai tay.<\/span><\/li><\/ul><p><b>T\u01b0 th\u1ebf L\u1ea1c \u0110\u00e0<\/b><\/p><ul><li><span style=\"font-weight: 400;\">Ng\u1ed3i tr\u00ean g\u00f3t ch\u00e2n<\/span><\/li><li><span style=\"font-weight: 400;\">Hai ng\u00f3n ch\u00e2n tr\u00e1i ch\u1ea1m v\u00e0o nhau cho c\u00e2n b\u1eb1ng.\u00a0<\/span><\/li><li><span style=\"font-weight: 400;\">Tay \u0111\u1ec3 l\u00ean \u0111\u00f9i\u00a0<\/span><\/li><li><span style=\"font-weight: 400;\">N\u00e2ng m\u00f4ng l\u00ean \u0111\u1ec3 \u0111\u00f9i vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n nh\u00e0\u00a0<\/span><\/li><li><span style=\"font-weight: 400;\">T\u00e1ch hai \u0111\u1ea7u g\u1ed1i\u00a0 v\u00e0 hai g\u00f3t ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng\u00a0<\/span><\/li><li><span style=\"font-weight: 400;\">Co hai b\u00e0n ch\u00e2n v\u00e0 c\u1ed5 ch\u00e2n l\u1ea1i song song v\u1edbi s\u00e0n nh\u00e0\u00a0<\/span><\/li><li><span style=\"font-weight: 400;\">Cu\u1ed9n m\u00f4ng xu\u1ed1ng cho th\u1eaft l\u01b0ng gi\u00e3n ra<\/span><\/li><li><span style=\"font-weight: 400;\">G\u1ea5p h\u00f4ng v\u1ec1 tr\u01b0\u1edbc v\u00e0 tay n\u1eafm l\u1ea5y b\u1eafp \u0111\u00f9i sau<\/span><\/li><li><span style=\"font-weight: 400;\">M\u1edf vai r\u1ed9ng, cu\u1ed9n m\u00f4n xu\u1ed1ng \u0111\u1ec3 h\u00f4ng c\u0103ng ra\u00a0<\/span><\/li><li><span style=\"font-weight: 400;\">T\u1eeb \u0111\u00e2y, n\u00e2ng ng\u1ef1c l\u00ean tr\u1eddi\u00a0<\/span><\/li><li><span style=\"font-weight: 400;\">Tay n\u1eafm l\u1ea5y g\u00f3t ch\u00e2n, v\u00e0 ng\u00e3 \u0111\u1ea7u ra sau.<\/span><\/li><\/ul><p><b>Th\u01b0 gi\u00e3n s\u00e2u:<\/b><b><\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, 2 ch\u00e2n t\u00e1ch nh\u1eb9 ra 2 b\u00ean, 2 m\u0169i b\u00e0n ch\u00e2n h\u01b0\u1edbng sang 2 b\u00ean, 2 tay c\u00e1ch th\u00e2n ng\u01b0\u1eddi ch\u1eebng 15 \u0111\u1ed9, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng l\u00ean, sao cho l\u1ed3ng ng\u1ef1c \u0111\u01b0\u1ee3c m\u1edf r\u1ed9ng, \u0111\u1ea7u gi\u1eef th\u1eb3ng nh\u01b0ng th\u1ea3 l\u1ecfng, m\u1eaft kh\u00e9p h\u1edd\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00dd th\u1ee9c, c\u1ea3m nh\u1eadn t\u1eebng b\u1ed9 ph\u1eadn tr\u00ean th\u00e2n, c\u1ea3m nh\u1eadn t\u1edbi \u0111\u00e2u th\u00ec nh\u1eafc m\u00ecnh th\u1ea3 l\u1ecfng t\u1edbi \u0111\u00f3 cho t\u1edbi khi to\u00e0n th\u00e2n nh\u01b0 tan ch\u1ea3y ra gi\u1eefa s\u00e0n nh\u00e0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">V\u1eabn duy tr\u00ec s\u1ef1 t\u1ec9nh th\u1ee9c nh\u01b0ng ho\u00e0n to\u00e0n th\u01b0 gi\u00e3n, l\u1eafng nghe h\u01a1i th\u1edf, c\u1ea3m nh\u1eadn s\u1ef1 th\u01b0 gi\u00e3n s\u00e2u tr\u00ean th\u00e2n v\u00e0 t\u00e2m tr\u00ed.<\/span><\/li><\/ul><p><b>5. T\u00e1c d\u1ee5ng chi ti\u1ebft c\u1ee7a b\u00e0i t\u1eadp:<\/b><\/p><p><span style=\"font-weight: 400;\">Chu\u1ed7i t\u01b0 th\u1ebf Ng\u1ed3i L\u00e0m Vi\u1ec7c \u2013 C\u00e1i B\u00e0n Ng\u01b0\u1ee3c:<\/span><\/p><ul><li><span style=\"font-weight: 400;\">M\u1edf kh\u1edbp vai, \u0111i\u1ec1u ch\u1ec9nh t\u1eadt g\u00f9 l\u01b0ng<\/span><\/li><li><span style=\"font-weight: 400;\">L\u00e0m m\u1ea1nh v\u00e0 s\u0103n ch\u1eafc c\u01a1 vai sau, l\u01b0ng, m\u00f4ng, \u0111\u00f9i v\u00e0 c\u00e1nh tay<\/span><\/li><li><span style=\"font-weight: 400;\">C\u00e2n b\u1eb1ng c\u00e1c trung t\u00e2m n\u0103ng l\u01b0\u1ee3ng tr\u00ean c\u01a1 th\u1ec3 gi\u00fap c\u00e2n b\u1eb1ng th\u00e2n t\u00e2m tr\u00ed.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">T\u01b0 th\u1ebf l\u1ea1c \u0111\u00e0:<\/span><\/p><ul><li><span style=\"font-weight: 400;\">Gi\u00fap k\u00e9o d\u00e3n c\u01a1 ng\u1ef1c, b\u1ee5ng, c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu v\u00e0 c\u00e1nh tay gi\u00fap c\u01a1 th\u01b0 gi\u00e3n, tr\u00e1nh co r\u00fat sau t\u1eadp luy\u1ec7n<\/span><\/li><li><span style=\"font-weight: 400;\">M\u1edf r\u1ed9ng l\u1ed3ng ng\u1ef1c, t\u0103ng dung t\u00edch ph\u1ed5i, c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng h\u01a1i th\u1edf<\/span><\/li><li><span style=\"font-weight: 400;\">Gi\u00fap c\u1ed9t s\u1ed1ng linh ho\u1ea1t, kho\u1ebb m\u1ea1nh.<\/span><\/li><\/ul><p><b>6. H\u00e0nh tr\u00ecnh sau ng\u00e0y th\u1ee9 5 &#8211; L\u1ee3i \u00edch l\u00e2u d\u00e0i &amp; Nh\u1eefng l\u01b0u \u00fd quan tr\u1ecdng.<\/b><\/p><p>\u0110\u1ebfn ng\u00e0y h\u00f4m nay, trong video c\u1ee7a ng\u00e0y 5 n\u00e0y, c\u00e1c anh ch\u1ecb \u0111\u00e3 ho\u00e0n th\u00e0nh tr\u1ecdn b\u1ed9 b\u00e0i t\u1eadp c\u1ef1c k\u1ef3 tinh g\u1ecdn m\u00e0 T\u00e2m c\u00f9ng Drinkizz bi\u00ean so\u1ea1n v\u00e0 s\u1ea3n xu\u1ea5t d\u00e0nh t\u1eb7ng c\u00e1c anh ch\u1ecb nh\u1eb1m gi\u00fap c\u00e1c anh ch\u1ecb \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng k\u1ebft qu\u1ea3 sau:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>C\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng h\u01a1i th\u1edf<\/b><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh c\u1ee7a ty th\u1ec3<\/b><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>S\u0103n ch\u1eafc c\u01a1 b\u1eafp<\/b><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n<\/b><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>V\u00e0 b\u00ecnh an t\u00e2m tr\u00ed<\/b><\/li><\/ul><p>Sau kho\u1ea3ng 3 &#8211; 6 th\u00e1ng t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, d\u1ec5 d\u00e0ng nh\u01b0 vi\u1ec7c \u0103n c\u01a1m m\u1ed7i ng\u00e0y, c\u00e1c anh ch\u1ecb s\u1ebd c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 thay \u0111\u1ed5i r\u00f5 r\u1ec7t tr\u00ean ch\u00ednh th\u00e2n t\u00e2m m\u00ecnh<b><\/b><\/p><ul><li aria-level=\"1\">H\u01a1i th\u1edf s\u00e2u v\u00e0 ch\u1eadm h\u01a1n m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean. H\u01a1i th\u1edf qu\u00e1 nhanh l\u00e0 th\u1ec3 hi\u1ec7n c\u1ee7a m\u1ed9t t\u00e2m tr\u00ed v\u1ecdng \u0111\u1ed9ng, thi\u1ebfu s\u1ef1 b\u00ecnh an, d\u1eabn \u0111\u1ebfn r\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft t\u1ed1 l\u00e0m cho s\u1ee9c kho\u1ebb k\u00e9m. Sau kho\u1ea3ng 3 th\u00e1ng ki\u00ean tr\u00ec t\u1eadp luy\u1ec7n ch\u00fang ta s\u1ebd th\u1ea5y r\u1eb1ng, h\u01a1i th\u1edf t\u1ef1 nhi\u00ean c\u1ee7a m\u00ecnh c\u00f3 th\u1ec3 ch\u1eadm l\u1ea1i ch\u1ec9 c\u00f2n 10 &#8211; 15 nh\u1ecbp m\u1ed7i ph\u00fat.<\/li><\/ul><ul><li aria-level=\"1\">T\u1eadp luy\u1ec7n m\u1ed7i ng\u00e0y gi\u00fap kh\u00ed huy\u1ebft l\u01b0u th\u00f4ng, k\u1ebft h\u1ee3p \u0103n u\u1ed1ng \u0111\u1ea7y \u0111\u1ee7 d\u01b0\u1ee1ng ch\u1ea5t, nh\u1edd v\u1eady m\u00e0 m\u1ed7i t\u1ebf b\u00e0o trong c\u01a1 th\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c \u0111\u1ea7y \u0111\u1ee7 d\u01b0\u1ee1ng ch\u1ea5t v\u00e0 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 s\u1eeda ch\u1eefa, t\u00e1i t\u1ea1o. M\u1ed7i t\u1ebf b\u00e0o kho\u1ebb m\u1ea1nh \u0111\u1ed3ng ngh\u0129a v\u1edbi ty th\u1ec3 b\u00ean trong t\u1ebf b\u00e0o &#8211; nh\u00e0 m\u00e1y s\u1ea3n xu\u1ea5t n\u0103ng l\u01b0\u1ee3ng c\u1ee7a t\u1ebf b\u00e0o kho\u1ebb m\u1ea1nh s\u1ebd cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng hi\u1ec7u qu\u1ea3, nhanh ch\u00f3ng cho to\u00e0n b\u1ed9 c\u00e1c m\u00f4 v\u00e0 ch\u1ee9c n\u0103ng trong c\u01a1 th\u1ec3, bi\u1ec3u hi\u1ec7n l\u00e0 ch\u00fang ta lu\u00f4n c\u1ea3m th\u1ea5y kho\u1ebb kho\u1eafn, tr\u00e0n tr\u1ec1 s\u1ee9c s\u1ed1ng. Hi\u1ec7n t\u1ea1i, n\u1ebfu nh\u01b0 ch\u00fang ta l\u00e0m vi\u1ec7c 8 gi\u1edd \u0111\u00e3 th\u1ea5y \u0111u\u1ed1i s\u1ee9c th\u00ec sau h\u01a1n 3 th\u00e1ng t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, ch\u00fang ta c\u00f3 s\u1ee9c l\u00e0m vi\u1ec7c th\u00eam 2 \u0111\u1ebfn 4 gi\u1edd n\u1eefa.<\/li><\/ul><ul><li aria-level=\"1\">S\u0103n c\u01a1 v\u00e0 gi\u1ea3m m\u1ee1. Sau kho\u1ea3ng 3 th\u00e1ng t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n k\u1ebft h\u1ee3p v\u1edbi \u0103n u\u1ed1ng v\u00e0 sinh ho\u1ea1t \u0111\u1ec1u \u0111\u1ed9, c\u00e1c anh ch\u1ecb s\u1ebd c\u1ea3m th\u1ea5y y\u00eau c\u01a1 th\u1ec3 m\u00ecnh h\u01a1n khi c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t c\u01a1 th\u1ec3 g\u1ecdn g\u00e0ng v\u00e0 s\u0103n ch\u1eafc h\u01a1n. C\u00e1c anh ch\u1ecb c\u00f3 th\u1ec3 tr\u00fat b\u1ecf \u0111\u01b0\u1ee3c t\u1eeb 1 \u0111\u1ebfn 3 kg m\u1ee1 d\u01b0\u1edbi da v\u00e0 m\u1ee1 n\u1ed9i t\u1ea1ng \u0111\u1ec3 l\u1ed9 \u0111\u01b0\u1eddng n\u00e9t c\u01a1 b\u1eafp r\u00f5 h\u01a1n v\u00e0 s\u1ee9c kho\u1ebb tim m\u1ea1ch c\u0169ng \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n.<\/li><li aria-level=\"1\">\u0110\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c anh ch\u1ecb s\u1ebd c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 b\u00ecnh an, c\u00e2n b\u1eb1ng t\u00e2m tr\u00ed r\u00f5 r\u00e0ng sau m\u1ed7i bu\u1ed7i t\u1eadp. N\u1ebfu nh\u01b0 hi\u1ec7n t\u1ea1i, c\u00e1c anh ch\u1ecb c\u00f3 \u0111\u1ea7y \u1eafp nh\u1eefng c\u1ea3m x\u00fac \u0111\u1ebfn t\u1eeb \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c ho\u1eb7c t\u1eeb c\u00e1c m\u1ed1i quan h\u1ec7 trong gia \u0111\u00ecnh v\u00e0 x\u00e3 h\u1ed9i m\u00e0 c\u1ea3m th\u1ea5y kh\u00f3 c\u00f3 th\u1ec3 gi\u1ea3i to\u1ea3 \u0111\u1ec3 c\u00e2n b\u1eb1ng tr\u1edf l\u1ea1i th\u00ec h\u00e3y ki\u00ean tr\u00ec t\u1eadp luy\u1ec7n m\u1ed7i ng\u00e0y. Sau m\u1ed7i bu\u1ed5i t\u1eadp, ch\u00fang ta c\u00f3 th\u1ec3 c\u1ea3m nh\u1eadn nh\u1eefng c\u1ea3m x\u00fac ti\u00eau c\u1ef1c nh\u01b0 tan r\u00e3 ra tr\u1ea3 l\u1ea1i s\u1ef1 c\u00e2n b\u1eb1ng, th\u01b0 th\u00e1i. V\u00e0 s\u1ef1 c\u00e2n b\u1eb1ng, b\u00ecnh an s\u1ebd \u0111\u01b0\u1ee3c c\u0169ng c\u1ed1 theo th\u1eddi gian t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n c\u1ee7a c\u00e1c anh ch\u1ecb. N\u1ebfu hi\u1ec7n t\u1ea1i, c\u00e1c anh ch\u1ecb ph\u1ea3i m\u1ea5t c\u1ea3 ng\u00e0y ho\u1eb7c v\u00e0i gi\u1edd \u0111\u1ec3 gi\u1ea3i to\u1ea3 n\u1ed7i bu\u1ed3n, c\u01a1n gi\u1eadn th\u00ec sau h\u01a1n 3 th\u00e1ng t\u1eadp luy\u1ec7n, c\u00e1c anh ch\u1ecb s\u1ebd th\u1ea5y m\u00ecnh l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c s\u1ef1 qu\u00e2n b\u00ecnh ch\u1ec9 trong v\u00f2ng 1 gi\u1edd ho\u1eb7c sau v\u00e0i ph\u00fat t\u1eadp luy\u1ec7n.<\/li><\/ul><p><b>\u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng \u0111i\u1ec1u tuy\u1ec7t v\u1eddi k\u1ec3 tr\u00ean, T\u00e2m c\u00f3 v\u00e0i l\u01b0u \u00fd \u0111\u1ebfn anh ch\u1ecb:<\/b><b><\/b><\/p><ul><li aria-level=\"1\">T\u1eadp tr\u1ecdn b\u1ed9 b\u00e0i t\u1eadp n\u00e0y \u00edt nh\u1ea5t 5 ng\u00e0y\/tu\u1ea7n<\/li><li aria-level=\"1\">T\u1eadp v\u1eeba s\u1ee9c c\u1ee7a m\u00ecnh. H\u00e3y t\u0103ng s\u1ed1 l\u1ea7n t\u1eadp m\u1ed7i hi\u1ec7p (t\u1eeb 5 &#8211; 15 l\u1ea7n) ho\u1eb7c t\u0103ng s\u1ed1 hi\u1ec7p (t\u1eeb 2 &#8211; 3 hi\u1ec7p) cho m\u1ed7i b\u00e0i t\u1eadp n\u1ebfu c\u1ea3m th\u1ea5y b\u00e0i t\u1eadp qu\u00e1 nh\u1eb9, ho\u1eb7c gi\u1ea3m s\u1ed1 l\u1ea7n t\u1eadp v\u00e0 s\u1ed1 hi\u1ec7p n\u1ebfu c\u1ea3m th\u1ea5y b\u00e0i qu\u00e1 n\u1eb7ng.<\/li><li aria-level=\"1\">H\u00f4m n\u00e0o kho\u1ebb ch\u00fang ta c\u00f3 th\u1ec3 t\u1eadp nhi\u1ec1u h\u01a1n, h\u00f4m n\u00e0o kh\u00f4ng \u0111\u01b0\u1ee3c kho\u1ebb ch\u00fang ta c\u00f3 th\u1ec3 t\u1eadp \u00edt l\u1ea1i.<\/li><li aria-level=\"1\">Sinh ho\u1ea1t \u0111\u1ec1u \u0111\u1ed9. N\u00ean \u0111i ng\u1ee7 tr\u01b0\u1edbc 23:00 v\u00e0 d\u1eady tr\u01b0\u1edbc 6:00 m\u1ed7i ng\u00e0y.<\/li><li aria-level=\"1\">Tr\u00e1nh ho\u1eb7c h\u1ea1n ch\u1ebf nguy\u00ean nh\u00e2n g\u00e2y stress.<\/li><li aria-level=\"1\">H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng r\u01b0\u1ee3u bia, thu\u1ed1c l\u00e1.<\/li><li aria-level=\"1\">\u0102n u\u1ed1ng nh\u1eefng th\u1ef1c ph\u1ea9m l\u00e0nh s\u1ea1ch, an to\u00e0n v\u00e0 t\u1ed1t cho s\u1ee9c kho\u1ebb.<\/li><li aria-level=\"1\">H\u00e3y th\u01b0\u1eddng xuy\u00ean th\u01b0 gi\u00e3n\u00a0<\/li><li aria-level=\"1\">V\u00e0 cu\u1ed1i c\u00f9ng l\u00e0 h\u00e3y h\u01b0\u1edbng \u0111\u1ebfn nh\u1eefng \u0111i\u1ec1u t\u00edch c\u1ef1c, thi\u1ec7n l\u00e0nh trong cu\u1ed9c s\u1ed1ng.<\/li><\/ul><p><b>CH\u00daC C\u00c1C ANH CH\u1eca B\u00ccNH AN &#8211; KHO\u1eba M\u1ea0NH &#8211; H\u1ea0NH PH\u00daC<\/b><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>YOGA T\u0102NG N\u0102NG L\u01af\u1ee2NG &#8211; S\u0102N C\u01a0 &#8211; GI\u1ea2M M\u1ee0 NG\u00c0Y 5 \u00a0 1. Danh m\u1ee5c c\u00e1c b\u00e0i t\u1eadp Ng\u1ed3i t\u0129nh t\u00e2m v\u00e0 th\u1edf\u00a0\u00a0 Ch\u00e0o M\u1eb7t Tr\u1eddi\u00a0 N\u00e2ng Ch\u00e2n C\u00e1 Heo &#8211; Plank Chu\u1ed7i t\u01b0 th\u1ebf Ch\u00f3 \u00dap M\u1eb7t &#8211; &hellip; <a href=\"\">Read More<\/a><\/p>\n","protected":false},"author":28,"featured_media":15581,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","mc4wp_mailchimp_campaign":[]},"categories":[183],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>YOGA \u0110\u1ec2 T\u0102NG N\u0102NG L\u01af\u1ee2NG - S\u0102N C\u01a0 - GI\u1ea2M M\u1ee0 NG\u00c0Y 5 - Drinkizz<\/title>\n<meta name=\"description\" content=\"YOGA \u0110\u1ec2 T\u0102NG N\u0102NG L\u01af\u1ee2NG - S\u0102N C\u01a0 - GI\u1ea2M M\u1ee0 NG\u00c0Y 5 - Drinkizz\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/drinkizz.com\/vi\/2022\/09\/yoga-nang-luong-giam-mo-ngay-5\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"YOGA \u0110\u1ec2 T\u0102NG N\u0102NG L\u01af\u1ee2NG - 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