{"id":1983,"date":"2026-06-30T17:01:04","date_gmt":"2026-06-30T10:01:04","guid":{"rendered":"https:\/\/useful.vn\/?p=1983"},"modified":"2026-06-30T17:01:04","modified_gmt":"2026-06-30T10:01:04","slug":"4-bai-tap-thay-the-plank-giup-ren-luyen-co-bung-hieu-qua","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=1983","title":{"rendered":"4 b\u00e0i t\u1eadp thay th\u1ebf plank gi\u00fap r\u00e8n luy\u1ec7n c\u01a1 b\u1ee5ng hi\u1ec7u qu\u1ea3"},"content":{"rendered":"
\n


\n Plank l\u00e0 b\u00e0i t\u1eadp n\u1ed5i ti\u1ebfng gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 l\u00f5i, tuy nhi\u00ean kh\u00f4ng ph\u1ea3i ai c\u0169ng d\u1ec5 d\u00e0ng t\u1eadp luy\u1ec7n, \u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u01b0\u1eddi \u0111au c\u1ed5 tay ho\u1eb7c l\u01b0ng d\u01b0\u1edbi. C\u00f3 nhi\u1ec1u b\u00e0i t\u1eadp s\u1eed d\u1ee5ng tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 c\u0169ng gi\u00fap k\u00edch ho\u1ea1t nh\u00f3m c\u01a1 b\u1ee5ng, c\u01a1 l\u00f5i hi\u1ec7u qu\u1ea3, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng. <\/strong><\/h2>\n

Theo BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y (nguy\u00ean b\u00e1c s\u0129 \u0110\u1ed9i tuy\u1ec3n B\u00f3ng \u0111\u00e1 nam Qu\u1ed1c gia v\u00e0 U23 Vi\u1ec7t Nam), c\u01a1 l\u00f5i kh\u00f4ng ch\u1ec9 bao g\u1ed3m c\u01a1 b\u1ee5ng m\u00e0 c\u00f2n c\u00f3 c\u01a1 b\u1ee5ng ngang, c\u01a1 b\u1ee5ng ch\u00e9o, c\u01a1 d\u1ef1ng s\u1ed1ng, c\u01a1 ho\u00e0nh, c\u01a1 s\u00e0n ch\u1eadu v\u00e0 c\u01a1 m\u00f4ng. C\u00e1c nh\u00f3m c\u01a1 n\u00e0y ph\u1ed1i h\u1ee3p v\u1edbi nhau \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng, duy tr\u00ec t\u01b0 th\u1ebf v\u00e0 h\u1ed7 tr\u1ee3 c\u01a1 th\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u1eb1ng ng\u00e0y c\u0169ng nh\u01b0 v\u1eadn \u0111\u1ed9ng th\u1ec3 thao.<\/p>\n

Plank l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp c\u01a1 l\u00f5i ph\u1ed5 bi\u1ebfn nh\u1edd kh\u1ea3 n\u0103ng huy \u0111\u1ed9ng \u0111\u1ed3ng th\u1eddi nhi\u1ec1u nh\u00f3m c\u01a1 tham gia gi\u1eef \u1ed5n \u0111\u1ecbnh th\u00e2n m\u00ecnh. Tuy nhi\u00ean, \u0111\u00e2y kh\u00f4ng ph\u1ea3i l\u00e0 l\u1ef1a ch\u1ecdn duy nh\u1ea5t. Nhi\u1ec1u b\u00e0i t\u1eadp c\u01a1 l\u00f5i kh\u00e1c c\u0169ng mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng th\u00f4ng qua c\u00e1c \u0111\u1ed9ng t\u00e1c ch\u1ed1ng xoay, gi\u1eef th\u0103ng b\u1eb1ng ho\u1eb7c ph\u1ed1i h\u1ee3p v\u1eadn \u0111\u1ed9ng gi\u1eefa tay v\u00e0 ch\u00e2n.<\/p>\n

Vi\u1ec7c k\u1ebft h\u1ee3p \u0111a d\u1ea1ng c\u00e1c b\u00e0i t\u1eadp kh\u00f4ng ch\u1ec9 gi\u00fap ph\u00e1t tri\u1ec3n s\u1ee9c m\u1ea1nh v\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3 to\u00e0n di\u1ec7n h\u01a1n m\u00e0 c\u00f2n h\u1ea1n ch\u1ebf s\u1ef1 \u0111\u01a1n \u0111i\u1ec7u trong t\u1eadp luy\u1ec7n, gi\u1ea3m nguy c\u01a1 qu\u00e1 t\u1ea3i do l\u1eb7p \u0111i l\u1eb7p l\u1ea1i m\u1ed9t \u0111\u1ed9ng t\u00e1c.<\/p>\n

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\"C\u00f3<\/span><\/p>\n
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<\/div>\n<\/div>\n<\/div>\n<\/div>\n

C\u00f3 nhi\u1ec1u b\u00e0i t\u1eadp s\u1eed d\u1ee5ng tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 c\u0169ng gi\u00fap k\u00edch ho\u1ea1t nh\u00f3m c\u01a1 b\u1ee5ng, c\u01a1 l\u00f5i hi\u1ec7u qu\u1ea3, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng.<\/p>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 4 b\u00e0i t\u1eadp thay th\u1ebf plank gi\u00fap r\u00e8n luy\u1ec7n c\u01a1 b\u1ee5ng hi\u1ec7u qu\u1ea3:<\/p>\n

1. Con b\u1ecd ch\u1ebft – t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng s\u00e2u v\u00e0 \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng<\/strong><\/h3>\n

Con b\u1ecd ch\u1ebft \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp c\u01a1 l\u00f5i hi\u1ec7u qu\u1ea3 nh\u1ea5t nh\u1edd k\u00edch ho\u1ea1t c\u01a1 b\u1ee5ng ngang m\u00e0 v\u1eabn gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng. \u0110\u00e2y c\u0169ng l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi t\u1eadp ho\u1eb7c ng\u01b0\u1eddi c\u00f3 \u0111au l\u01b0ng nh\u1eb9.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/em><\/p>\n

– N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, hai tay du\u1ed7i th\u1eb3ng h\u01b0\u1edbng l\u00ean tr\u1ea7n nh\u00e0.<\/p>\n

– G\u1eadp h\u00f4ng v\u00e0 g\u1ed1i kho\u1ea3ng 90 \u0111\u1ed9.<\/p>\n

– Si\u1ebft c\u01a1 b\u1ee5ng, \u00e9p nh\u1eb9 l\u01b0ng d\u01b0\u1edbi s\u00e1t m\u1eb7t s\u00e0n.<\/p>\n

– \u0110\u1ed3ng th\u1eddi h\u1ea1 tay ph\u1ea3i ra sau \u0111\u1ea7u v\u00e0 du\u1ed7i ch\u00e2n tr\u00e1i g\u1ea7n s\u00e1t s\u00e0n.<\/p>\n

– Tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u r\u1ed3i \u0111\u1ed5i b\u00ean.<\/p>\n

– Th\u1ef1c hi\u1ec7n 8 – 12 l\u1ea7n m\u1ed7i b\u00ean trong 2 – 3 hi\u1ec7p.<\/p>\n

L\u01b0u \u00fd, trong su\u1ed1t b\u00e0i t\u1eadp, l\u01b0ng d\u01b0\u1edbi kh\u00f4ng \u0111\u01b0\u1ee3c nh\u1ea5c kh\u1ecfi m\u1eb7t s\u00e0n. N\u1ebfu kh\u00f4ng gi\u1eef \u0111\u01b0\u1ee3c t\u01b0 th\u1ebf, n\u00ean gi\u1ea3m bi\u00ean \u0111\u1ed9 du\u1ed7i tay ho\u1eb7c ch\u00e2n.<\/p>\n

\"Con<\/span><\/p>\n

Con b\u1ecd ch\u1ebft \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp c\u01a1 l\u00f5i hi\u1ec7u qu\u1ea3 nh\u1ea5t nh\u1edd k\u00edch ho\u1ea1t c\u01a1 b\u1ee5ng ngang m\u00e0 v\u1eabn gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng.<\/p>\n

2. G\u1eadp b\u1ee5ng \u0111\u1ea1p xe – t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng ch\u00e9o<\/strong><\/h3>\n

Kh\u00e1c v\u1edbi c\u00e1c b\u00e0i t\u1eadp t\u0129nh, g\u1eadp b\u1ee5ng \u0111\u1ea1p xe k\u1ebft h\u1ee3p g\u1eadp th\u00e2n v\u00e0 xoay ng\u01b0\u1eddi, gi\u00fap t\u0103ng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 b\u1ee5ng ch\u00e9o trong v\u00e0 ngo\u00e0i, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p v\u1eadn \u0111\u1ed9ng.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/em><\/p>\n

– N\u1eb1m ng\u1eeda, hai tay \u0111\u1eb7t nh\u1eb9 sau \u0111\u1ea7u.<\/p>\n

– Nh\u1ea5c vai kh\u1ecfi m\u1eb7t s\u00e0n.<\/p>\n

– Co \u0111\u1ea7u g\u1ed1i ph\u1ea3i v\u1ec1 ph\u00eda ng\u1ef1c \u0111\u1ed3ng th\u1eddi du\u1ed7i ch\u00e2n tr\u00e1i.<\/p>\n

– Xoay th\u00e2n \u0111\u1ec3 khu\u1ef7u tay tr\u00e1i h\u01b0\u1edbng v\u1ec1 \u0111\u1ea7u g\u1ed1i ph\u1ea3i.<\/p>\n

– \u0110\u1ed5i b\u00ean li\u00ean t\u1ee5c v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm v\u00e0 c\u00f3 ki\u1ec3m so\u00e1t.<\/p>\n

– Th\u1ef1c hi\u1ec7n 10 – 15 l\u1ea7n m\u1ed7i b\u00ean ho\u1eb7c 20 – 30 l\u1ea7n lu\u00e2n phi\u00ean.<\/p>\n

L\u01b0u \u00fd, kh\u00f4ng d\u00f9ng tay k\u00e9o c\u1ed5. \u0110\u1ed9ng t\u00e1c xoay n\u00ean xu\u1ea5t ph\u00e1t t\u1eeb th\u00e2n m\u00ecnh thay v\u00ec ch\u1ec9 di chuy\u1ec3n khu\u1ef7u tay.<\/p>\n

\"G\u1eadp<\/span><\/p>\n

G\u1eadp b\u1ee5ng \u0111\u1ea1p xe k\u1ebft h\u1ee3p g\u1eadp th\u00e2n v\u00e0 xoay ng\u01b0\u1eddi, gi\u00fap t\u0103ng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 b\u1ee5ng ch\u00e9o trong v\u00e0 ngo\u00e0i.<\/p>\n

3. Plank ch\u1ea1m vai – t\u0103ng kh\u1ea3 n\u0103ng ch\u1ed1ng xoay c\u1ee7a c\u01a1 l\u00f5i<\/strong><\/h3>\n

M\u1eb7c d\u00f9 v\u1eabn b\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank cao, ch\u1ea1m vai l\u00e0 b\u00e0i t\u1eadp \u0111\u1ed9ng gi\u00fap c\u01a1 b\u1ee5ng ph\u1ea3i li\u00ean t\u1ee5c ch\u1ed1ng l\u1ea1i l\u1ef1c xoay c\u1ee7a th\u00e2n ng\u01b0\u1eddi khi m\u1ed9t tay r\u1eddi kh\u1ecfi m\u1eb7t s\u00e0n.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/em><\/p>\n

– V\u00e0o t\u01b0 th\u1ebf plank cao, hai tay \u0111\u1eb7t d\u01b0\u1edbi vai, hai ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng ho\u1eb7c h\u01a1n h\u00f4ng.<\/p>\n

– Si\u1ebft c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 m\u00f4ng.Nh\u1ea5c tay ph\u1ea3i ch\u1ea1m vai tr\u00e1i.<\/p>\n

– \u0110\u01b0a tay v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u r\u1ed3i \u0111\u1ed5i b\u00ean.<\/p>\n

– Th\u1ef1c hi\u1ec7n 10 – 15 l\u1ea7n m\u1ed7i b\u00ean.<\/p>\n

L\u01b0u \u00fd, gi\u1eef h\u00f4ng \u1ed5n \u0111\u1ecbnh, h\u1ea1n ch\u1ebf t\u1ed1i \u0111a vi\u1ec7c l\u1eafc ng\u01b0\u1eddi sang hai b\u00ean. N\u1ebfu b\u00e0i t\u1eadp qu\u00e1 kh\u00f3, c\u00f3 th\u1ec3 m\u1edf r\u1ed9ng kho\u1ea3ng c\u00e1ch hai ch\u00e2n \u0111\u1ec3 t\u0103ng \u0111\u1ed9 v\u1eefng.<\/p>\n

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

Plank ch\u1ea1m vai l\u00e0 b\u00e0i t\u1eadp \u0111\u1ed9ng gi\u00fap c\u01a1 b\u1ee5ng ph\u1ea3i li\u00ean t\u1ee5c ch\u1ed1ng l\u1ea1i l\u1ef1c xoay c\u1ee7a th\u00e2n ng\u01b0\u1eddi khi m\u1ed9t tay r\u1eddi kh\u1ecfi m\u1eb7t s\u00e0n.<\/p>\n

4. B\u00e0i t\u1eadp chim ch\u00f3 – c\u1ea3i thi\u1ec7n ki\u1ec3m so\u00e1t th\u00e2n m\u00ecnh v\u00e0 th\u0103ng b\u1eb1ng<\/strong><\/h3>\n

Chim – ch\u00f3 l\u00e0 b\u00e0i t\u1eadp gi\u00fap r\u00e8n luy\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p gi\u1eefa th\u00e2n tr\u00ean v\u00e0 th\u00e2n d\u01b0\u1edbi, \u0111\u1ed3ng th\u1eddi t\u0103ng s\u1ee9c m\u1ea1nh cho c\u01a1 b\u1ee5ng, c\u01a1 l\u01b0ng v\u00e0 c\u01a1 m\u00f4ng. B\u00e0i t\u1eadp n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng c\u1ed9t s\u1ed1ng v\u00e0 ph\u00f2ng ng\u1eeba \u0111au l\u01b0ng.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/em><\/p>\n

– Ch\u1ed1ng hai tay v\u00e0 hai g\u1ed1i tr\u00ean th\u1ea3m, hai tay \u0111\u1eb7t d\u01b0\u1edbi vai, \u0111\u1ea7u g\u1ed1i d\u01b0\u1edbi h\u00f4ng.<\/p>\n

– Si\u1ebft c\u01a1 b\u1ee5ng, du\u1ed7i tay ph\u1ea3i ra tr\u01b0\u1edbc \u0111\u1ed3ng th\u1eddi du\u1ed7i ch\u00e2n tr\u00e1i ra sau.<\/p>\n

– Gi\u1eef 2 – 3 gi\u00e2y r\u1ed3i tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/p>\n

– Th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 v\u1edbi b\u00ean c\u00f2n l\u1ea1i.<\/p>\n

– L\u1eb7p l\u1ea1i 8 – 12 l\u1ea7n m\u1ed7i b\u00ean.<\/p>\n

L\u01b0u \u00fd, gi\u1eef x\u01b0\u01a1ng ch\u1eadu c\u00e2n b\u1eb1ng, tr\u00e1nh v\u00f5ng l\u01b0ng ho\u1eb7c xoay h\u00f4ng trong qu\u00e1 tr\u00ecnh th\u1ef1c hi\u1ec7n.<\/p>\n

\"Chim-ch\u00f3<\/span><\/p>\n

Chim-ch\u00f3 l\u00e0 b\u00e0i t\u1eadp gi\u00fap r\u00e8n luy\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p gi\u1eefa th\u00e2n tr\u00ean v\u00e0 th\u00e2n d\u01b0\u1edbi.<\/p>\n

C\u00e1ch k\u1ebft h\u1ee3p th\u00e0nh m\u1ed9t bu\u1ed5i t\u1eadp c\u01a1 b\u1ee5ng ho\u00e0n ch\u1ec9nh<\/strong><\/h3>\n

Ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n 4 b\u00e0i t\u1eadp theo th\u1ee9 t\u1ef1:<\/em><\/p>\n

– Con b\u1ecd ch\u1ebft – G\u1eadp b\u1ee5ng \u0111\u1ea1p xe – Plank ch\u1ea1m vai – Chim ch\u00f3.<\/p>\n

– Ngh\u1ec9 30 – 45 gi\u00e2y gi\u1eefa c\u00e1c b\u00e0i v\u00e0 l\u1eb7p l\u1ea1i to\u00e0n b\u1ed9 chu\u1ed7i t\u1eeb 2 – 3 hi\u1ec7p.<\/p>\n

– Khi \u0111\u00e3 quen v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n, c\u00f3 th\u1ec3 t\u0103ng l\u00ean 3 – 4 hi\u1ec7p ho\u1eb7c t\u0103ng th\u1eddi gian gi\u1eef m\u1ed7i \u0111\u1ed9ng t\u00e1c.<\/p>\n

\u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 cao, ng\u01b0\u1eddi t\u1eadp c\u1ea7n \u01b0u ti\u00ean ch\u1ea5t l\u01b0\u1ee3ng \u0111\u1ed9ng t\u00e1c h\u01a1n s\u1ed1 l\u1ea7n th\u1ef1c hi\u1ec7n. M\u1ed9t s\u1ed1 nguy\u00ean t\u1eafc c\u1ea7n l\u01b0u \u00fd g\u1ed3m:<\/p>\n

– Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c ch\u1eadm, c\u00f3 ki\u1ec3m so\u00e1t.<\/p>\n

– Lu\u00f4n si\u1ebft nh\u1eb9 c\u01a1 b\u1ee5ng \u0111\u1ec3 gi\u1eef c\u1ed9t s\u1ed1ng \u1edf t\u01b0 th\u1ebf trung gian.<\/p>\n

– Duy tr\u00ec nh\u1ecbp th\u1edf \u0111\u1ec1u, kh\u00f4ng n\u00edn th\u1edf.Kh\u00f4ng s\u1eed d\u1ee5ng l\u1ef1c qu\u00e1n t\u00ednh \u0111\u1ec3 ho\u00e0n th\u00e0nh \u0111\u1ed9ng t\u00e1c.<\/p>\n

– D\u1eebng b\u00e0i t\u1eadp n\u1ebfu kh\u00f4ng c\u00f2n duy tr\u00ec \u0111\u01b0\u1ee3c \u0111\u00fang k\u1ef9 thu\u1eadt.<\/p>\n

M\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp c\u01a1 l\u00f5i hi\u1ec7u qu\u1ea3 kh\u00f4ng nh\u1eb1m m\u1ee5c ti\u00eau t\u1ea1o “c\u01a1 b\u1ee5ng s\u00e1u m\u00fai” m\u00e0 c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng, \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng v\u00e0 truy\u1ec1n l\u1ef1c gi\u1eefa th\u00e2n tr\u00ean v\u1edbi th\u00e2n d\u01b0\u1edbi. \u0110\u00e2y l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng trong sinh ho\u1ea1t h\u1eb1ng ng\u00e0y c\u0169ng nh\u01b0 khi tham gia c\u00e1c m\u00f4n th\u1ec3 thao.<\/p>\n

\u0110i\u1ec1u quan tr\u1ecdng nh\u1ea5t l\u00e0 th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt thay v\u00ec c\u1ed1 g\u1eafng t\u1eadp th\u1eadt nhanh ho\u1eb7c th\u1eadt nhi\u1ec1u. Ch\u1ec9 c\u1ea7n duy tr\u00ec 2 – 3 bu\u1ed5i m\u1ed7i tu\u1ea7n k\u1ebft h\u1ee3p v\u1edbi c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh to\u00e0n th\u00e2n, ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 s\u1ee9c m\u1ea1nh c\u01a1 l\u00f5i, gi\u1ea3m nguy c\u01a1 \u0111au l\u01b0ng v\u00e0 n\u00e2ng cao hi\u1ec7u qu\u1ea3 v\u1eadn \u0111\u1ed9ng.<\/p>\n

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\n 4 b\u00e0i t\u1eadp gi\u00fap c\u1ea3i thi\u1ec7n m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 nh\u1ea5t\n <\/div>\n
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\u0110\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng th\u1ec3 t\u1eadp trung v\u00e0o m\u1ed9t b\u00e0i t\u1eadp m\u00e0 c\u1ea7n ph\u1ed1i h\u1ee3p b\u00e0i t\u1eadp to\u00e0n th\u00e2n \u0111\u1ec3 t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng, duy tr\u00ec kh\u1ed1i c\u01a1 v\u00e0 c\u1ea3i thi\u1ec7n chuy\u1ec3n…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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https:\/\/www.24h.com.vn\/dep\/4-bai-tap-thay-the-plank-giup-ren-luyen-co-bung-hieu-qua-c78a1774318.html<\/p>\n","protected":false},"excerpt":{"rendered":"

Plank l\u00e0 b\u00e0i t\u1eadp n\u1ed5i ti\u1ebfng gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 l\u00f5i, tuy nhi\u00ean kh\u00f4ng ph\u1ea3i ai c\u0169ng d\u1ec5 d\u00e0ng t\u1eadp luy\u1ec7n, \u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u01b0\u1eddi \u0111au c\u1ed5 tay ho\u1eb7c l\u01b0ng d\u01b0\u1edbi. C\u00f3 nhi\u1ec1u b\u00e0i t\u1eadp s\u1eed d\u1ee5ng tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 c\u0169ng gi\u00fap k\u00edch ho\u1ea1t nh\u00f3m c\u01a1 b\u1ee5ng, c\u01a1 l\u00f5i hi\u1ec7u qu\u1ea3, c\u1ea3i<\/p>\n","protected":false},"author":1,"featured_media":1984,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-1983","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\/1983","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=1983"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/1983\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/1984"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1983"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1983"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1983"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}