{"id":17257,"date":"2023-02-17T01:44:48","date_gmt":"2023-02-17T01:44:48","guid":{"rendered":"https:\/\/drinkizz.com\/?p=17257"},"modified":"2023-04-15T13:38:05","modified_gmt":"2023-04-15T13:38:05","slug":"fire-hydrants-tang-kich-thuoc-vong-hong-cai-thien-tu-the-gia-tang-toc-do-chay","status":"publish","type":"post","link":"https:\/\/drinkizz.com\/vi\/2023\/02\/fire-hydrants-tang-kich-thuoc-vong-hong-cai-thien-tu-the-gia-tang-toc-do-chay\/","title":{"rendered":"Fire Hydrants &#8211; T\u0103ng K\u00edch Th\u01b0\u1edbc V\u00f2ng H\u00f4ng, C\u1ea3i Thi\u1ec7n T\u01b0 Th\u1ebf, Gia T\u0103ng T\u1ed1c \u0110\u1ed9 Ch\u1ea1y"},"content":{"rendered":"<div class=\"entry-content-asset\"><iframe loading=\"lazy\" title=\"Fire Hydrants - T\u0103ng K&amp;iacute;ch Th\u01b0\u1edbc V&amp;ograve;ng H&amp;ocirc;ng, V&amp;agrave; C\u1ea3i Thi\u1ec7n C\u01a1 C\u1ed1t L&amp;otilde;i\" src=\"https:\/\/player.vimeo.com\/video\/799703923?h=7921be824e&amp;dnt=1&amp;app_id=122963\" width=\"1140\" height=\"641\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t c\u00e1ch luy\u1ec7n t\u1eadp mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch t\u1edbi s\u1ee9c kh\u1ecfe khi h\u1ed7 tr\u1ee3 \u0111\u1ed1t ch\u00e1y calo v\u00e0 duy tr\u00ec c\u00e2n n\u0103ng kh\u1ecfe m\u1ea1nh cho c\u01a1 th\u1ec3. Tuy nhi\u00ean, \u0111\u1ec3 tr\u00e1nh b\u1ecb \u0111au c\u01a1 ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i chu\u1ea9n b\u1ecb m\u1ed9t n\u1ec1n t\u1ea3ng s\u1ee9c kh\u1ecfe t\u1ed1t tr\u01b0\u1edbc khi v\u1eadn \u0111\u1ed9ng!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">C\u00f3 th\u1ec3 nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng bi\u1ebft, khi b\u1ea1n k\u00edch ho\u1ea1t c\u01a1 h\u00f4ng tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9, c\u01a1 h\u00f4ng s\u1ebd n\u00e2ng \u0111\u1ee1 c\u01a1 th\u1ec3 t\u1ed1t h\u01a1n v\u00e0 gi\u1ea3m t\u1ea3i \u00e1p l\u1ef1c l\u00ean h\u00f4ng, \u0111\u1ea7u g\u1ed1i v\u00e0 l\u01b0ng! V\u1eady n\u00ean, h\u00e3y \u0111\u1ec3 Drinkizz h\u01b0\u1edbng d\u1eabn cho b\u1ea1n m\u1ed9t \u0111\u1ed9ng t\u00e1c v\u00f4 c\u00f9ng ph\u00f9 h\u1ee3p \u0111\u1ec3 luy\u1ec7n t\u1eadp tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9, gi\u00fap t\u0103ng k\u00edch th\u01b0\u1edbc v\u00f2ng h\u00f4ng v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u1edbi b\u00e0i t\u1eadp Fire Hydrants! (*)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fire Hydrants l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp ph\u1ea7n h\u00f4ng v\u00f4 c\u00f9ng \u0111\u01b0\u1ee3c y\u00eau th\u00edch b\u1edfi t\u00ednh hi\u1ec7u qu\u1ea3 c\u1ee7a b\u00e0i t\u1eadp \u0111em \u0111\u1ebfn cho ph\u1ea7n h\u00f4ng m\u00e0 l\u1ea1i kh\u00f4ng ki\u1ebfn ph\u1ea7n \u0111\u00f9i b\u1ecb to! Ch\u1ec9 c\u1ea7n th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y, b\u1ea1n s\u1ebd nhanh ch\u00f3ng \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 m\u00e0 m\u00ecnh mong mu\u1ed1n!<\/span><\/p>\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">B\u01b0\u1edbc 1: \u0110\u1ec3 hai ch\u00e2n v\u00e0 tay vu\u00f4ng g\u00f3c v\u1edbi m\u1eb7t s\u00e0n t\u1eadp; 2 tay \u0111\u1ec3 r\u1ed9ng b\u1eb1ng vai. H\u00f3p ph\u1ea7n b\u1ee5ng l\u1ea1i v\u00e0 nh\u00ecn xu\u1ed1ng m\u1eb7t \u0111\u1ea5t<\/span><\/p>\n<p><span style=\"font-weight: 400;\">B\u01b0\u1edbc 2: N\u00e2ng ch\u00e2n tr\u00e1i ra kh\u1ecfi c\u01a1 th\u1ec3 m\u1ed9t g\u00f3c 45 \u0111\u1ed9. Gi\u1eef \u0111\u1ea7u g\u1ed1i c\u1ee7a b\u1ea1n \u1edf 90 \u0111\u1ed9.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">B\u01b0\u1edbc 3: H\u1ea1 ch\u00e2n xu\u1ed1ng v\u1ecb tr\u00ed b\u1eaft \u0111\u1ea7u \u0111\u1ec3 ho\u00e0n th\u00e0nh 1 l\u1ea7n l\u1eb7p l\u1ea1i.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">B\u01b0\u1edbc 4: Th\u1ef1c hi\u1ec7n 3 sets 10 l\u1ea7n. L\u1eb7p l\u1ea1i v\u1edbi ch\u00e2n c\u00f2n l\u1ea1i.<\/span><\/p>\n<p><strong>L\u01b0u \u00fd:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kh\u00f4ng nghi\u00eang ng\u01b0\u1eddi, l\u00e0m cong ph\u1ea7n l\u01b0ng m\u00e0 gi\u1eef th\u1eb3ng t\u01b0 th\u1ebf<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kh\u00f4ng u\u1ed1n cong ph\u1ea7n khu\u1ef7u tay m\u00e0 gi\u1eef cho c\u00e1nh tay th\u1eb3ng khi t\u1eadp luy\u1ec7n \u0111\u1ed9ng t\u00e1c<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n kh\u00f4ng th\u1ec3 nh\u1ea5c ch\u00e2n \u0111\u01b0\u1ee3c l\u00ean qua, ch\u1ec9 c\u1ea7n \u0111\u01b0a ch\u00e2n l\u00ean cao nh\u1ea5t c\u00f3 th\u1ec3! B\u1ea1n s\u1ebd c\u1ea3i thi\u1ec7n d\u1ea7n trong nh\u1eefng l\u1ea7n t\u1eadp ti\u1ebfp theo.<\/span><\/li>\n<\/ul>\n<p><strong>L\u1ee3i \u00edch:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">C\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 h\u00f4ng: Nh\u1eefng ng\u01b0\u1eddi t\u1eadp ch\u1ea1y, hay c\u1ea3 nh\u1eefng b\u1ea1n hay \u1eadp gym c\u00f9ng \u0111\u1ec1u c\u00f3 th\u1ec3 m\u1eafc sai l\u1ea7m trong vi\u1ec7c b\u1ecf qua c\u01a1 h\u00f4ng \u0111\u1ec3 luy\u1ec7n t\u1eadp c\u00e1c ph\u1ea7n c\u01a1 kh\u00e1c m\u00e0 kh\u00f4ng nh\u1eadn ra t\u1ea7 quan tr\u1ecdng c\u1ee7a vi\u1ec7c t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho ph\u1ea7n h\u00f4ng. Vi\u1ec7c c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 h\u00f4ng s\u1ebd gi\u00fap gi\u1eef ph\u1ea7n x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf l\u01b0ng, gi\u1ea3m \u0111au h\u00f4ng, \u0111\u1ea7u g\u1ed1i v\u00e0 l\u01b0ng. \u0110\u1eb7c bi\u1ec7t khi ph\u1ea7n x\u01b0\u01a1ng ch\u1eadu &#8211; ph\u1ea7n x\u01b0\u01a1ng li\u00ean k\u1ebft ph\u1ea7n th\u00e2n tr\u00ean v\u00e0 th\u00e2n d\u01b0\u1edbi c\u1ee7a b\u1ea1n &#8211; \u0111\u01b0\u1ee3c c\u1ee7ng c\u1ed1, c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd tr\u1edf n\u00ean m\u1ea1nh m\u1ebd v\u00e0 \u1ed5n \u0111\u1ecbnh h\u01a1n r\u1ea5t nhi\u1ec1u<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">T\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 c\u1ed1t l\u00f5i: Ph\u1ea7n l\u00f5i l\u00e0 m\u1ed9t nh\u00f3m c\u01a1 c\u1ef1c k\u1ef3 m\u1ea1nh m\u1ebd gi\u00fap \u1ed5n \u0111\u1ecbnh to\u00e0n b\u1ed9 c\u01a1 th\u1ec3, trong khi c\u01a1 b\u1ee5ng h\u1ed7 tr\u1ee3 trong vi\u1ec7c di chuy\u1ec3n c\u01a1 th\u1ec3. N\u1ebfu b\u1ea1n mu\u1ed1n c\u00f3 m\u1ed9t c\u01a1 th\u1ec3 s\u0103n ch\u1eafc v\u00e0 c\u01b0\u1eddng tr\u00e1ng, hay \u0111\u01a1n gi\u1ea3n l\u00e0 c\u1ea3i thi\u1ec7n sinh haotj h\u00e0ng ng\u00e0y, b\u1ea1n c\u1ea7n ph\u1ea3i luy\u1ec7n t\u1eadp \u0111\u1ec3 k\u00edch th\u00edch ph\u1ea7n l\u00f5i v\u00e0 c\u01a1 b\u1ee5ng. \u0110\u1ed9ng t\u00e1c n\u00e0y s\u1ebd gi\u00fap 2 ph\u1ea7n c\u01a1 tr\u00ean \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t \u0111\u1ec3 b\u1ea1n c\u00f3 m\u1ed9t c\u01a1 th\u1ec3 kh\u1ecfe \u0111\u1eb9p h\u01a1n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">M\u1ed9t b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n d\u1ec5 th\u1ef1c hi\u1ec7n m\u00e0 kh\u00f4ng y\u00eau c\u1ea7u t\u00e1c \u0111\u1ed9ng m\u1ea1nh: Kh\u00f4ng c\u1ea7n t\u1ea1 hay d\u1ee5ng c\u1ee5 chuy\u00ean bi\u1ec7t, \u0111\u00e2y l\u00e0 m\u1ed9t \u0111\u1ed9ng t\u00e1c an to\u00e0n v\u1edbi t\u00e1c \u0111\u1ed9ng th\u1ea5p \u0111\u1ec3 h\u1ea1n ch\u1ebf \u1ea3nh h\u01b0\u1edfng t\u1edbi x\u01b0\u01a1ng kh\u1edbp. \u0110\u00e2y l\u00e0 m\u1ed9t \u0111\u1ed9ng t\u00e1c t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh h\u1eefu nghi\u1ec7m v\u00e0 \u00edt c\u00f3 kh\u1ea3 n\u0103ng g\u00e2y ra th\u01b0\u01a1ng t\u1ed5n m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n t\u00ednh linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">H\u00e3y c\u1ed1 g\u1eafng n\u1ed7 l\u1ef1c luy\u1ec7n t\u1eadp k\u1ebft h\u1ee3p k\u00e8m c\u00e1c b\u00e0i t\u1eadp kh\u00e1c \u0111\u1ec3 c\u1ea3i thi\u1ec7n c\u01a1 th\u1ec3 v\u00e0 c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t v\u00f2ng h\u00f4ng s\u0103n ch\u1eafc b\u1ea1n nh\u00e9! Theo d\u00f5i Drinkizz v\u00e0 c\u1ed9ng \u0111\u1ed3ng O.N.E \u0111\u1ec3 \u0111\u01b0\u1ee3c gi\u1edbi thi\u1ec7u th\u00eam nhi\u1ec1u b\u00e0i t\u1eadp h\u1eefu \u00edch nha!<\/span><span style=\"font-weight: 400;\">Ngu\u1ed3n:&nbsp; (*): <\/span><a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/fire-hydrant-exercise#takeaway\"><span style=\"font-weight: 400;\">https:\/\/www.healthline.com\/health\/exercise-fitness\/fire-hydrant-exercise#takeaway<\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t c\u00e1ch luy\u1ec7n t\u1eadp mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch t\u1edbi s\u1ee9c kh\u1ecfe khi h\u1ed7 tr\u1ee3 \u0111\u1ed1t ch\u00e1y calo v\u00e0 duy tr\u00ec c\u00e2n n\u0103ng kh\u1ecfe m\u1ea1nh cho c\u01a1 th\u1ec3. Tuy nhi\u00ean, \u0111\u1ec3 tr\u00e1nh b\u1ecb \u0111au c\u01a1 ho\u1eb7c &hellip; <a href=\"\">Read More<\/a><\/p>\n","protected":false},"author":36,"featured_media":17259,"comment_status":"open","ping_status":"open","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>Fire Hydrants - T\u0103ng K\u00edch Th\u01b0\u1edbc V\u00f2ng H\u00f4ng, C\u1ea3i Thi\u1ec7n T\u01b0 Th\u1ebf, Gia T\u0103ng T\u1ed1c \u0110\u1ed9 Ch\u1ea1y - Drinkizz<\/title>\n<meta name=\"description\" content=\"Fire Hydrants - T\u0103ng K\u00edch Th\u01b0\u1edbc V\u00f2ng H\u00f4ng, C\u1ea3i Thi\u1ec7n T\u01b0 Th\u1ebf, Gia T\u0103ng T\u1ed1c \u0110\u1ed9 Ch\u1ea1y - 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\/2023\/02\/fire-hydrants-tang-kich-thuoc-vong-hong-cai-thien-tu-the-gia-tang-toc-do-chay\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fire Hydrants - 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