{"id":17318,"date":"2026-09-15T16:47:24","date_gmt":"2026-09-15T09:47:24","guid":{"rendered":"https:\/\/useful.vn\/?p=17318"},"modified":"2026-09-15T16:47:24","modified_gmt":"2026-09-15T09:47:24","slug":"plank-co-anh-huong-den-khop-ai-nen-than-trong-khi-tap","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=17318","title":{"rendered":"Plank c\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1edbp? Ai n\u00ean th\u1eadn tr\u1ecdng khi t\u1eadp?"},"content":{"rendered":"
\n


\n Plank gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 l\u00f5i nh\u01b0ng n\u1ebfu th\u1ef1c hi\u1ec7n sai k\u1ef9 thu\u1eadt c\u00f3 th\u1ec3 g\u00e2y \u00e1p l\u1ef1c kh\u00f4ng ph\u00f9 h\u1ee3p l\u00ean m\u1ed9t s\u1ed1 kh\u1edbp. <\/strong><\/h2>\n

1. T\u00e1c \u0111\u1ed9ng c\u1ee7a plank l\u00ean kh\u1edbp<\/strong><\/h3>\n

Plank l\u00e0 b\u00e0i t\u1eadp \u0111\u1eb3ng tr\u01b0\u1eddng, trong \u0111\u00f3 ng\u01b0\u1eddi t\u1eadp gi\u1eef c\u01a1 th\u1ec3 \u1edf m\u1ed9t t\u01b0 th\u1ebf c\u1ed1 \u0111\u1ecbnh thay v\u00ec li\u00ean t\u1ee5c co du\u1ed7i kh\u1edbp. \u0110\u1ec3 duy tr\u00ec t\u01b0 th\u1ebf, c\u01a1 b\u1ee5ng, l\u01b0ng, m\u00f4ng v\u00e0 vai ph\u1ea3i ph\u1ed1i h\u1ee3p nh\u1eb1m \u1ed5n \u0111\u1ecbnh th\u00e2n m\u00ecnh.<\/p>\n

T\u00f9y bi\u1ebfn th\u1ec3, t\u1ea3i l\u00ean c\u00e1c kh\u1edbp c\u0169ng kh\u00e1c nhau:<\/p>\n

– V\u1edbi plank cao, hai b\u00e0n tay ch\u1ed1ng xu\u1ed1ng s\u00e0n n\u00ean c\u1ed5 tay, khu\u1ef7u tay v\u00e0 vai tham gia n\u00e2ng \u0111\u1ee1 ph\u1ea7n th\u00e2n tr\u00ean.<\/p>\n

– V\u1edbi plank c\u1eb3ng tay, c\u1ed5 tay \u00edt ch\u1ecbu t\u1ea3i h\u01a1n nh\u01b0ng khu\u1ef7u tay v\u00e0 vai v\u1eabn ph\u1ea3i duy tr\u00ec l\u1ef1c \u0111\u1ec3 gi\u1eef th\u00e2n ng\u01b0\u1eddi.<\/p>\n

Kh\u1edbp h\u00e1ng v\u00e0 \u0111\u1ea7u g\u1ed1i kh\u00f4ng ch\u1ecbu t\u1ea3i tr\u1ef1c ti\u1ebfp gi\u1ed1ng nh\u01b0 khi ch\u1ea1y b\u1ed9 ho\u1eb7c squat nh\u01b0ng v\u1eabn tham gia duy tr\u00ec s\u1ef1 th\u1eb3ng h\u00e0ng c\u1ee7a c\u01a1 th\u1ec3. V\u00ec v\u1eady, plank kh\u00f4ng ph\u1ea3i b\u00e0i t\u1eadp ho\u00e0n to\u00e0n kh\u00f4ng t\u1ea1o t\u1ea3i l\u00ean kh\u1edbp.<\/p>\n

\u1ede ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh, c\u00e1c kh\u1edbp c\u00f3 kh\u1ea3 n\u0103ng th\u00edch nghi v\u1edbi m\u1ee9c t\u1ea3i ph\u00f9 h\u1ee3p. Tuy nhi\u00ean, nguy c\u01a1 qu\u00e1 t\u1ea3i c\u00f3 th\u1ec3 t\u0103ng khi ng\u01b0\u1eddi t\u1eadp ch\u1ecdn bi\u1ebfn th\u1ec3 v\u01b0\u1ee3t qu\u00e1 kh\u1ea3 n\u0103ng, th\u1ef1c hi\u1ec7n sai k\u1ef9 thu\u1eadt ho\u1eb7c c\u1ed1 gi\u1eef t\u01b0 th\u1ebf khi c\u01a1 \u0111\u00e3 m\u1ecfi.<\/p>\n

\n
\n
\"Plank<\/span><\/div>\n
\n
<\/div>\n<\/div>\n<\/div>\n<\/div>\n

Plank t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 l\u00f5i nh\u01b0ng c\u0169ng t\u1ea1o t\u1ea3i l\u00ean kh\u1edbp. Vi\u1ec7c th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt s\u1ebd gi\u00fap h\u1ea1n ch\u1ebf qu\u00e1 t\u1ea3i. \u1ea2nh minh h\u1ecda AI.<\/p>\n

2. Nh\u1eefng ng\u01b0\u1eddi c\u1ea7n th\u1eadn tr\u1ecdng khi t\u1eadp plank<\/strong><\/h3>\n

M\u1eb7c d\u00f9 kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u1ea7n tr\u00e1nh plank, tuy nhi\u00ean, nh\u1eefng ng\u01b0\u1eddi \u0111ang c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 c\u01a1 x\u01b0\u01a1ng kh\u1edbp n\u00ean c\u00e2n nh\u1eafc t\u00ecnh tr\u1ea1ng c\u1ee5 th\u1ec3 tr\u01b0\u1edbc khi \u0111\u01b0a b\u00e0i t\u1eadp n\u00e0y v\u00e0o k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n.<\/p>\n

– Ng\u01b0\u1eddi \u0111ang \u0111au ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng c\u1ed5 tay: Plank cao khi\u1ebfn c\u1ed5 tay ph\u1ea3i ch\u1ecbu l\u1ef1c trong t\u01b0 th\u1ebf du\u1ed7i. N\u1ebfu xu\u1ea5t hi\u1ec7n \u0111au ho\u1eb7c kh\u00f3 ch\u1ecbu, kh\u00f4ng n\u00ean c\u1ed1 duy tr\u00ec b\u00e0i t\u1eadp.<\/p>\n

– Ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 \u1edf vai: Vai ph\u1ea3i tham gia n\u00e2ng \u0111\u1ee1 v\u00e0 \u1ed5n \u0111\u1ecbnh ph\u1ea7n th\u00e2n tr\u00ean. Ng\u01b0\u1eddi \u0111ang \u0111au vai, h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng ho\u1eb7c m\u1edbi ch\u1ea5n th\u01b0\u01a1ng c\u1ea7n th\u1eadn tr\u1ecdng v\u1edbi c\u00e1c b\u00e0i t\u1eadp ch\u1ed1ng \u0111\u1ee1 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3.<\/p>\n

– Ng\u01b0\u1eddi \u0111au khu\u1ef7u tay: V\u1edbi plank c\u1eb3ng tay, khu\u1ef7u tay l\u00e0 m\u1ed9t trong nh\u1eefng \u0111i\u1ec3m t\u1ef3 tr\u1ef1c ti\u1ebfp. N\u1ebfu khu v\u1ef1c n\u00e0y \u0111au, c\u00f3 th\u1ec3 c\u1ea7n thay \u0111\u1ed5i bi\u1ebfn th\u1ec3 ho\u1eb7c l\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp c\u01a1 l\u00f5i kh\u00e1c.<\/p>\n

– Ng\u01b0\u1eddi \u0111ang ph\u1ee5c h\u1ed3i sau ch\u1ea5n th\u01b0\u01a1ng: Kh\u00f4ng n\u00ean t\u1ef1 \u00fd t\u0103ng th\u1eddi gian ho\u1eb7c \u0111\u1ed9 kh\u00f3 c\u1ee7a plank khi ch\u01b0a \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 m\u1ee9c ch\u1ecbu t\u1ea3i c\u1ee7a v\u00f9ng b\u1ecb \u1ea3nh h\u01b0\u1edfng.<\/p>\n

L\u01b0u \u00fd, ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 \u0111au c\u01a1 nh\u1eb9 sau khi b\u1eaft \u0111\u1ea7u ch\u01b0\u01a1ng tr\u00ecnh m\u1edbi do c\u01a1 th\u1ec3 th\u00edch nghi. Tuy nhi\u00ean, n\u1ebfu c\u00f3 \u0111au nh\u00f3i, \u0111au kh\u1edbp t\u0103ng d\u1ea7n trong khi t\u1eadp, s\u01b0ng ho\u1eb7c h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng\u2026 c\u1ea7n ngh\u1ec9 t\u1eadp v\u00e0 g\u1eb7p b\u00e1c s\u0129 \u0111\u1ec3 k\u1ecbp th\u1eddi x\u1eed l\u00fd.<\/p>\n

3. C\u00e1ch t\u1eadp plank \u0111\u1ec3 h\u1ea1n ch\u1ebf qu\u00e1 t\u1ea3i kh\u1edbp<\/strong><\/h3>\n

\u0110\u1ec3 h\u1ea1n ch\u1ebf qu\u00e1 t\u1ea3i kh\u1edbp, ng\u01b0\u1eddi t\u1eadp n\u00ean th\u1ef1c hi\u1ec7n:<\/p>\n

– Gi\u1eef \u0111\u00fang t\u01b0 th\u1ebf: Gi\u1eef \u0111\u1ea7u, vai, h\u00f4ng v\u00e0 g\u00f3t ch\u00e2n t\u01b0\u01a1ng \u0111\u1ed1i th\u1eb3ng h\u00e0ng; si\u1ebft c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 m\u00f4ng v\u1eeba \u0111\u1ee7 \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh th\u00e2n m\u00ecnh, \u0111\u1ed3ng th\u1eddi duy tr\u00ec nh\u1ecbp th\u1edf b\u00ecnh th\u01b0\u1eddng.<\/p>\n

– V\u1edbi plank cao: Hai b\u00e0n tay n\u00ean \u0111\u1eb7t d\u01b0\u1edbi ho\u1eb7c g\u1ea7n th\u1eb3ng h\u00e0ng v\u1edbi vai. Kh\u00f4ng \u0111\u1ec3 vai b\u1ecb \u0111\u1ea9y qu\u00e1 xa v\u1ec1 ph\u00eda tr\u01b0\u1edbc ho\u1eb7c kh\u00f3a c\u1ee9ng khu\u1ef7u tay.<\/p>\n

– V\u1edbi plank c\u1eb3ng tay: Khu\u1ef7u tay n\u00ean \u0111\u1eb7t d\u01b0\u1edbi ho\u1eb7c g\u1ea7n th\u1eb3ng h\u00e0ng v\u1edbi vai.<\/p>\n

– Kh\u00f4ng c\u1ed1 gi\u1eef plank c\u00e0ng l\u00e2u c\u00e0ng t\u1ed1t: Khi c\u01a1 b\u1eaft \u0111\u1ea7u m\u1ecfi, ng\u01b0\u1eddi t\u1eadp d\u1ec5 v\u00f5ng l\u01b0ng, nh\u00f4 h\u00f4ng ho\u1eb7c thay \u0111\u1ed5i v\u1ecb tr\u00ed vai. Khi \u0111\u00f3, s\u1ef1 ph\u00e2n b\u1ed1 l\u1ef1c c\u00f3 th\u1ec3 thay \u0111\u1ed5i v\u00e0 l\u00e0m t\u0103ng \u00e1p l\u1ef1c l\u00ean m\u1ed9t s\u1ed1 v\u00f9ng.<\/p>\n

– \u01afu ti\u00ean k\u1ef9 thu\u1eadt h\u01a1n th\u1eddi gian: Kh\u1ea3 n\u0103ng duy tr\u00ec t\u01b0 th\u1ebf \u0111\u00fang quan tr\u1ecdng h\u01a1n vi\u1ec7c c\u1ed1 k\u00e9o d\u00e0i th\u1eddi gian plank. Khi kh\u00f4ng c\u00f2n ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c k\u1ef9 thu\u1eadt, n\u00ean k\u1ebft th\u00fac hi\u1ec7p t\u1eadp.<\/p>\n

– T\u0103ng \u0111\u1ed9 kh\u00f3 t\u1eeb t\u1eeb: Ng\u01b0\u1eddi m\u1edbi t\u1eadp ho\u1eb7c ch\u01b0a \u0111\u1ee7 s\u1ee9c ki\u1ec3m so\u00e1t th\u00e2n m\u00ecnh c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u v\u1edbi plank \u0111\u1ea7u g\u1ed1i ch\u1ea1m s\u00e0n, sau \u0111\u00f3 t\u0103ng d\u1ea7n \u0111\u1ed9 kh\u00f3 khi \u0111\u00e3 l\u00e0m ch\u1ee7 k\u1ef9 thu\u1eadt.<\/p>\n

– L\u1ef1a ch\u1ecdn bi\u1ebfn th\u1ec3 ph\u00f9 h\u1ee3p: N\u1ebfu plank cao g\u00e2y kh\u00f3 ch\u1ecbu \u1edf c\u1ed5 tay, c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc plank c\u1eb3ng tay, mi\u1ec5n l\u00e0 bi\u1ebfn th\u1ec3 n\u00e0y kh\u00f4ng g\u00e2y \u0111au \u1edf vai ho\u1eb7c khu\u1ef7u tay.<\/p>\n

– Kh\u00f4ng t\u1eadp xuy\u00ean qua c\u01a1n \u0111au: N\u1ebfu xu\u1ea5t hi\u1ec7n \u0111au kh\u1edbp r\u00f5 r\u1ec7t, \u0111au t\u0103ng d\u1ea7n, s\u01b0ng ho\u1eb7c h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng, n\u00ean d\u1eebng b\u00e0i t\u1eadp v\u00e0 \u0111i kh\u00e1m.<\/p>\n

\n
\n
\"7<\/div>\n
\n
\n 7 b\u00e0i t\u1eadp plank gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n t\u1ea1i nh\u00e0\n <\/div>\n
\n

Plank l\u00e0 b\u00e0i t\u1eadp co c\u01a1 t\u0129nh gi\u00fap k\u00edch ho\u1ea1t nhi\u1ec1u nh\u00f3m c\u01a1, t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng. Plank kh\u00f4ng ch\u1ec9 gi\u00fap si\u1ebft c\u01a1 b\u1ee5ng m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
\n

https:\/\/www.24h.com.vn\/dep\/plank-co-anh-huong-den-khop-ai-nen-than-trong-khi-tap-c78a1791765.html<\/p>\n","protected":false},"excerpt":{"rendered":"

Plank gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 l\u00f5i nh\u01b0ng n\u1ebfu th\u1ef1c hi\u1ec7n sai k\u1ef9 thu\u1eadt c\u00f3 th\u1ec3 g\u00e2y \u00e1p l\u1ef1c kh\u00f4ng ph\u00f9 h\u1ee3p l\u00ean m\u1ed9t s\u1ed1 kh\u1edbp. 1. T\u00e1c \u0111\u1ed9ng c\u1ee7a plank l\u00ean kh\u1edbp Plank l\u00e0 b\u00e0i t\u1eadp \u0111\u1eb3ng tr\u01b0\u1eddng, trong \u0111\u00f3 ng\u01b0\u1eddi t\u1eadp gi\u1eef c\u01a1 th\u1ec3 \u1edf m\u1ed9t t\u01b0 th\u1ebf c\u1ed1 \u0111\u1ecbnh thay v\u00ec li\u00ean<\/p>\n","protected":false},"author":1,"featured_media":17319,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-17318","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/17318","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=17318"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/17318\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/17319"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=17318"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=17318"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=17318"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}