{"id":21976,"date":"2026-10-10T03:40:07","date_gmt":"2026-10-09T20:40:07","guid":{"rendered":"https:\/\/useful.vn\/?p=21976"},"modified":"2026-10-10T03:40:07","modified_gmt":"2026-10-09T20:40:07","slug":"co-nen-hop-bung-de-tap-co-bung","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=21976","title":{"rendered":"C\u00f3 n\u00ean h\u00f3p b\u1ee5ng \u0111\u1ec3 t\u1eadp c\u01a1 b\u1ee5ng?"},"content":{"rendered":"
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\n Si\u1ebft c\u01a1 l\u00f5i \u0111\u00fang c\u00e1ch kh\u00f4ng ph\u1ea3i l\u00e0 h\u00f3p b\u1ee5ng m\u00e0 l\u00e0 k\u00edch ho\u1ea1t c\u00e1c nh\u00f3m c\u01a1 s\u00e2u \u0111\u1ec3 t\u1ea1o \u00e1p l\u1ef1c \u1ed5n \u0111\u1ecbnh, b\u1ea3o v\u1ec7 c\u1ed9t s\u1ed1ng. <\/strong><\/h2>\n

Nhi\u1ec1u ng\u01b0\u1eddi khi t\u1eadp plank, squat hay b\u1ea5t k\u1ef3 b\u00e0i t\u1eadp n\u00e0o li\u00ean quan \u0111\u1ebfn “si\u1ebft c\u01a1 l\u00f5i” (core) \u0111\u1ec1u c\u00f3 ph\u1ea3n x\u1ea1 \u0111\u1ea7u ti\u00ean l\u00e0 h\u00f3p b\u1ee5ng th\u1eadt m\u1ea1nh, c\u1ed1 g\u1eafng k\u00e9o b\u1ee5ng \u00e1p s\u00e1t v\u00e0o l\u01b0ng. Tuy nhi\u00ean, \u0111\u00e2y l\u1ea1i ch\u00ednh l\u00e0 nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi t\u1eadp m\u00e3i kh\u00f4ng th\u1ea5y c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc, m\u00e0 l\u01b0ng l\u1ea1i \u0111au tr\u01b0\u1edbc.<\/p>\n

1. V\u00ec sao h\u00f3p b\u1ee5ng l\u1ea1i kh\u00f4ng hi\u1ec7u qu\u1ea3, th\u1eadm ch\u00ed g\u00e2y h\u1ea1i?<\/strong><\/p>\n

V\u1ec1 m\u1eb7t c\u01a1 b\u1eafp, h\u00f3p b\u1ee5ng ch\u1ee7 y\u1ebfu huy \u0111\u1ed9ng c\u01a1 th\u1eb3ng b\u1ee5ng, nh\u00f3m c\u01a1 quen thu\u1ed9c t\u1ea1o n\u00ean “6 m\u00fai” nh\u01b0ng nh\u00f3m c\u01a1 th\u1ef1c s\u1ef1 ch\u1ecbu tr\u00e1ch nhi\u1ec7m \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng l\u1ea1i l\u00e0 c\u00e1c c\u01a1 n\u1eb1m s\u00e2u h\u01a1n, kh\u00f3 c\u1ea3m nh\u1eadn h\u01a1n: c\u01a1 ngang b\u1ee5ng (bao quanh \u1ed5 b\u1ee5ng nh\u01b0 m\u1ed9t chi\u1ebfc \u0111ai), c\u01a1 \u0111a ch\u1ebb (n\u1eb1m d\u1ecdc hai b\u00ean c\u1ed9t s\u1ed1ng) v\u00e0 c\u01a1 s\u00e0n ch\u1eadu.\u00a0<\/p>\n

N\u1ebfu ch\u1ec9 luy\u1ec7n t\u1eadp b\u1eb1ng c\u00e1ch h\u00f3p b\u1ee5ng trong th\u1eddi gian d\u00e0i, c\u01a1 b\u1ec1 m\u1eb7t s\u1ebd ng\u00e0y c\u00e0ng c\u0103ng c\u1ee9ng, trong khi nh\u00f3m c\u01a1 s\u00e2u v\u1eabn n\u1eb1m im, d\u1eabn \u0111\u1ebfn m\u1ea5t c\u00e2n b\u1eb1ng l\u1ef1c c\u01a1 v\u00e0 t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng v\u00f9ng l\u01b0ng.<\/p>\n

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Si\u1ebft c\u01a1 l\u00f5i \u0111\u00fang c\u00e1ch kh\u00f4ng ph\u1ea3i l\u00e0 h\u00f3p b\u1ee5ng m\u00e0 l\u00e0 k\u00edch ho\u1ea1t c\u00e1c nh\u00f3m c\u01a1 s\u00e2u \u0111\u1ec3 t\u1ea1o \u00e1p l\u1ef1c \u1ed5n \u0111\u1ecbnh, b\u1ea3o v\u1ec7 c\u1ed9t s\u1ed1ng. Ngu\u1ed3n \u1ea3nh minh h\u1ecda Pexels.<\/p>\n

2. Si\u1ebft c\u01a1 l\u00f5i \u0111\u00fang c\u00e1ch \u0111\u1ec3 t\u0103ng c\u01a1 b\u1ee5ng\u00a0<\/strong><\/p>\n

B\u1ea3n ch\u1ea5t c\u1ee7a vi\u1ec7c si\u1ebft c\u01a1 l\u00f5i kh\u00f4ng ph\u1ea3i l\u00e0 thu v\u00e0o trong m\u00e0 l\u00e0 n\u1edf ra ngo\u00e0i, nh\u1edd s\u1ef1 ph\u1ed1i h\u1ee3p c\u1ee7a c\u00e1c nh\u00f3m c\u01a1 s\u00e2u \u0111\u1ec3 t\u1ea1o n\u00ean \u00e1p l\u1ef1c \u1ed5n \u0111\u1ecbnh trong \u1ed5 b\u1ee5ng, \u0111\u00f3ng vai tr\u00f2 nh\u01b0 m\u1ed9t chi\u1ebfc \u0111ai l\u01b0ng t\u1ef1 nhi\u00ean cho c\u1ed9t s\u1ed1ng.<\/p>\n

C\u00f3 th\u1ec3 h\u00ecnh dung gi\u1ed1ng nh\u01b0 l\u1ed1p xe \u00f4 t\u00f4: l\u1ed1p kh\u00f4ng ch\u1ed1ng \u0111\u1ee1 \u0111\u01b0\u1ee3c tr\u1ecdng l\u01b0\u1ee3ng c\u1ea3 t\u1ea5n c\u1ee7a xe nh\u1edd cao su c\u1ee9ng, m\u00e0 nh\u1edd kh\u00f4ng kh\u00ed b\u00ean trong t\u1ea1o \u00e1p l\u1ef1c \u0111\u1ec1u kh\u1eafp, gi\u00fap l\u1ed1p v\u1eeba ch\u1eafc ch\u1eafn v\u1eeba c\u00f3 \u0111\u1ed9 \u0111\u00e0n h\u1ed3i. C\u01a1 l\u00f5i c\u1ee7a c\u01a1 th\u1ec3 c\u0169ng ho\u1ea1t \u0111\u1ed9ng t\u01b0\u01a1ng t\u1ef1: si\u1ebft c\u01a1 l\u00f5i \u0111\u00fang c\u00e1ch l\u00e0 l\u00e0m cho to\u00e0n b\u1ed9 v\u00f9ng b\u1ee5ng \u0111\u01b0\u1ee3c “b\u01a1m c\u0103ng” \u00e1p l\u1ef1c theo m\u1ecdi h\u01b0\u1edbng, kh\u00f4ng ch\u1ec9 ph\u00eda tr\u01b0\u1edbc b\u1ee5ng c\u1ee9ng l\u00ean, m\u00e0 hai b\u00ean h\u00f4ng, v\u00f9ng l\u01b0ng d\u01b0\u1edbi v\u00e0 c\u1ea3 s\u00e0n ch\u1eadu \u0111\u1ec1u c\u00f3 c\u1ea3m gi\u00e1c c\u0103ng nh\u1eb9.\u00a0<\/p>\n

Khi \u0111\u00f3, d\u00f9 \u0111ang n\u00e2ng \u0111\u1ed3 v\u1eadt, squat hay ch\u1ea1y b\u1ed9, l\u1ef1c s\u1ebd \u0111\u01b0\u1ee3c truy\u1ec1n qua “b\u00ecnh \u00e1p l\u1ef1c” \u1ed5n \u0111\u1ecbnh n\u00e0y, gi\u1eef c\u1ed9t s\u1ed1ng \u1edf v\u1ecb tr\u00ed trung t\u00ednh, h\u1ea1n ch\u1ebf t\u1ed1i \u0111a t\u00ecnh tr\u1ea1ng l\u01b0ng ph\u1ea3i b\u00f9 tr\u1eeb ch\u1ecbu l\u1ef1c thay cho c\u01a1 b\u1ee5ng.<\/p>\n

3. Ba b\u01b0\u1edbc \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 t\u00ecm \u0111\u00fang c\u1ea3m gi\u00e1c si\u1ebft c\u01a1 l\u00f5i<\/strong><\/p>\n

V\u00ec nh\u00f3m c\u01a1 s\u00e2u v\u1ed1n \u00edt \u0111\u01b0\u1ee3c c\u1ea3m nh\u1eadn trong sinh ho\u1ea1t h\u00e0ng ng\u00e0y, c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p 3 b\u01b0\u1edbc, t\u1eeb h\u01a1i th\u1edf \u0111\u1ebfn t\u01b0 th\u1ebf t\u0129nh r\u1ed3i t\u1edbi \u0111\u1ed9ng t\u00e1c \u0111\u1ed9ng, \u0111\u1ec3 d\u1ea7n “\u0111\u00e1nh th\u1ee9c” v\u00e0 kh\u1eafc s\u00e2u ki\u1ec3u ph\u00e1t l\u1ef1c \u0111\u00fang v\u00e0o c\u01a1 th\u1ec3.<\/p>\n

B\u01b0\u1edbc 1: K\u00edch ho\u1ea1t b\u1eb1ng h\u01a1i th\u1edf<\/strong><\/em><\/p>\n

K\u1ef9 thu\u1eadt th\u1edf “th\u1ed5i b\u00f3ng bay”: N\u1eb1m ng\u1eeda, co g\u1ed1i, \u0111\u1eb7t hai tay l\u00ean hai b\u00ean h\u00f4ng v\u00e0 v\u00f9ng th\u1eaft l\u01b0ng. H\u00edt v\u00e0o ch\u1eadm b\u1eb1ng m\u0169i, t\u01b0\u1edfng t\u01b0\u1ee3ng \u1ed5 b\u1ee5ng l\u00e0 m\u1ed9t qu\u1ea3 b\u00f3ng \u0111ang \u0111\u01b0\u1ee3c b\u01a1m c\u0103ng \u0111\u1ec1u v\u1ec1 m\u1ecdi ph\u00eda, kh\u00f4ng ch\u1ec9 b\u1ee5ng ph\u1ed3ng l\u00ean m\u00e0 hai b\u00ean h\u00f4ng v\u00e0 l\u01b0ng d\u01b0\u1edbi c\u0169ng c\u00f3 c\u1ea3m gi\u00e1c gi\u00e3n n\u1edf, th\u1eadm ch\u00ed c\u00f3 th\u1ec3 c\u1ea3m nh\u1eadn tay b\u1ecb \u0111\u1ea9y nh\u1eb9 ra.\u00a0<\/p>\n

Sau \u0111\u00f3 th\u1edf ra ch\u1eadm b\u1eb1ng mi\u1ec7ng nh\u01b0 \u0111ang th\u1ed5i t\u1eaft n\u1ebfn, \u0111\u1ebfn cu\u1ed1i h\u01a1i th\u1edf, kh\u1ebd ho m\u1ed9t ti\u1ebfng, l\u00fac \u0111\u00f3 s\u1ebd c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c b\u1ee5ng si\u1ebft ch\u1eb7t v\u00e0 c\u1ee9ng l\u1ea1i t\u1ee9c th\u00ec. \u0110\u00e2y ch\u00ednh l\u00e0 c\u1ea3m gi\u00e1c si\u1ebft c\u01a1 l\u00f5i \u0111\u00fang, c\u1ea7n ghi nh\u1edb \u0111\u1ec3 \u00e1p d\u1ee5ng cho c\u00e1c b\u00e0i t\u1eadp sau n\u00e0y.<\/p>\n

Ph\u01b0\u01a1ng ph\u00e1p “c\u01b0\u1eddi l\u1edbn”: N\u1eb1m ng\u1eeda v\u00e0 c\u01b0\u1eddi th\u00e0nh ti\u1ebfng v\u00e0i l\u1ea7n, c\u01b0\u1eddi \u0111\u1ebfn m\u1ee9c b\u1ee5ng h\u01a1i \u0111au. L\u00fac n\u00e0y to\u00e0n b\u1ed9 v\u00f9ng b\u1ee5ng \u0111\u1ec1u si\u1ebft ch\u1eb7t, ch\u1ee9 kh\u00f4ng ch\u1ec9 ri\u00eang ph\u1ea7n ph\u00eda tr\u01b0\u1edbc b\u1ecb h\u00f3p v\u00e0o, \u0111\u00e2y c\u0169ng l\u00e0 ph\u1ea3n x\u1ea1 t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 l\u00f5i s\u00e2u, c\u00e1ch n\u00e0y \u0111\u1eb7c bi\u1ec7t d\u1ec5 nh\u1eadn bi\u1ebft v\u1edbi ng\u01b0\u1eddi m\u1edbi t\u1eadp.<\/p>\n

B\u01b0\u1edbc 2: C\u1ee7ng c\u1ed1 qua t\u01b0 th\u1ebf t\u0129nh<\/strong><\/em><\/p>\n

T\u01b0 th\u1ebf “con s\u00e2u ch\u1ebft” (dead bug): N\u1eb1m ng\u1eeda, n\u00e2ng tay v\u00e0 ch\u00e2n l\u00ean, c\u00e1nh tay tr\u00ean vu\u00f4ng g\u00f3c v\u1edbi th\u00e2n, c\u1eb3ng tay h\u01b0\u1edbng l\u00ean; \u0111\u00f9i vu\u00f4ng g\u00f3c v\u1edbi th\u00e2n, c\u1eb3ng ch\u00e2n song song m\u1eb7t s\u00e0n.\u00a0<\/p>\n

Th\u1ef1c hi\u1ec7n m\u1ed9t l\u1ea7n th\u1edf “th\u1ed5i b\u00f3ng bay” \u0111\u1ec3 t\u00ecm c\u1ea3m gi\u00e1c si\u1ebft c\u01a1 l\u00f5i, gi\u1eef l\u01b0ng d\u01b0\u1edbi \u00e1p s\u00e1t m\u1eb7t s\u00e0n, sau \u0111\u00f3 t\u1eeb t\u1eeb h\u1ea1 tay v\u00e0 ch\u00e2n \u0111\u1ed1i di\u1ec7n xu\u1ed1ng g\u1ea7n ch\u1ea1m s\u00e0n r\u1ed3i thu v\u1ec1, to\u00e0n tr\u00ecnh gi\u1eef b\u1ee5ng c\u0103ng ch\u1eafc, kh\u00f4ng \u0111\u1ec3 l\u01b0ng b\u1ecb cong v\u00f5ng. \u0110\u1ed9ng t\u00e1c c\u00e0ng ch\u1eadm c\u00e0ng t\u1ed1t, th\u1ef1c hi\u1ec7n 8 – 10 l\u1ea7n m\u1ed7i b\u00ean.<\/p>\n

T\u01b0 th\u1ebf ch\u1ed1ng b\u1ed1n \u0111i\u1ec3m (quadruped): Ch\u1ed1ng hai tay r\u1ed9ng b\u1eb1ng vai, \u0111\u1ea7u g\u1ed1i r\u1ed9ng b\u1eb1ng h\u00f4ng, gi\u1eef l\u01b0ng th\u1eb3ng. Khi th\u1edf ra, nh\u1eb9 nh\u00e0ng n\u00e2ng b\u1ee5ng d\u01b0\u1edbi l\u00ean tr\u00ean nh\u01b0ng kh\u00f4ng h\u00f3p b\u1ee5ng, c\u1ea3m nh\u1eadn c\u00e1c c\u01a1 s\u00e2u \u0111ang ho\u1ea1t \u0111\u1ed9ng, \u0111\u1ed3ng th\u1eddi hai b\u00ean h\u00f4ng c\u0169ng h\u01a1i gi\u00e3n n\u1edf ra ngo\u00e0i. Gi\u1eef t\u01b0 th\u1ebf 30 – 60 gi\u00e2y, th\u1ef1c hi\u1ec7n 3 – 4 hi\u1ec7p.<\/p>\n

B\u01b0\u1edbc 3: \u0110\u01b0a v\u00e0o v\u1eadn \u0111\u1ed9ng h\u00e0ng ng\u00e0y<\/strong><\/em><\/p>\n

Si\u1ebft c\u01a1 l\u00f5i kh\u00f4ng ch\u1ec9 c\u1ea7n thi\u1ebft khi t\u1eadp luy\u1ec7n m\u00e0 c\u00f3 th\u1ec3 l\u1ed3ng gh\u00e9p v\u00e0o sinh ho\u1ea1t th\u01b0\u1eddng ng\u00e0y: khi x\u1ebfp h\u00e0ng, ng\u1ed3i t\u00e0u xe, hay b\u1ea5t c\u1ee9 l\u00fac n\u00e0o, c\u00f3 th\u1ec3 t\u01b0\u1edfng t\u01b0\u1ee3ng s\u1eafp c\u00f3 ng\u01b0\u1eddi \u0111\u00e1nh nh\u1eb9 v\u00e0o b\u1ee5ng, ph\u1ea3n x\u1ea1 t\u1ef1 nhi\u00ean si\u1ebft ch\u1eb7t b\u1ee5ng v\u00e0 gi\u1eef 3 – 5 gi\u00e2y r\u1ed3i th\u1ea3 l\u1ecfng, l\u1eb7p l\u1ea1i kho\u1ea3ng 10 l\u1ea7n, v\u00e0i l\u1ea7n m\u1ed7i ng\u00e0y.<\/p>\n

Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u b\u1ea5t k\u1ef3 b\u00e0i t\u1eadp n\u00e0o nh\u01b0 squat, ch\u1ed1ng \u0111\u1ea9y hay c\u00e1c b\u00e0i aerobic, n\u00ean th\u1ef1c hi\u1ec7n 2 – 3 l\u1ea7n th\u1edf “th\u1ed5i b\u00f3ng bay” \u0111\u1ec3 k\u00edch ho\u1ea1t c\u01a1 l\u00f5i tr\u01b0\u1edbc, gi\u00fap gi\u1ea3m \u0111\u00e1ng k\u1ec3 nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n

4. Nh\u1eefng ai c\u1ea7n \u0111\u1eb7c bi\u1ec7t th\u1eadn tr\u1ecdng khi t\u1eadp c\u01a1 l\u00f5i<\/strong><\/p>\n

Ng\u01b0\u1eddi t\u0103ng huy\u1ebft \u00e1p: N\u1ebfu n\u00edn th\u1edf qu\u00e1 l\u00e2u trong l\u00fac si\u1ebft c\u01a1 l\u00f5i, \u00e1p l\u1ef1c l\u1ed3ng ng\u1ef1c t\u0103ng \u0111\u1ed9t ng\u1ed9t c\u00f3 th\u1ec3 khi\u1ebfn huy\u1ebft \u00e1p t\u0103ng v\u1ecdt, g\u00e2y ch\u00f3ng m\u1eb7t, t\u1ee9c ng\u1ef1c. N\u00ean duy tr\u00ec h\u01a1i th\u1edf \u0111\u1ec1u \u0111\u1eb7n, kh\u00f4ng n\u00edn th\u1edf g\u1eafng s\u1ee9c v\u00e0 d\u1eebng l\u1ea1i ngay n\u1ebfu th\u1ea5y ch\u00f3ng m\u1eb7t.<\/p>\n

Ng\u01b0\u1eddi tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m c\u1ed9t s\u1ed1ng th\u1eaft l\u01b0ng: Trong giai \u0111o\u1ea1n \u0111au c\u1ea5p t\u00ednh, tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng n\u00ean t\u1eadp c\u01a1 l\u00f5i hay b\u1ea5t k\u1ef3 b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh n\u00e0o, v\u00ec l\u00fac n\u00e0y c\u1ed9t s\u1ed1ng \u0111ang b\u1ecb vi\u00eam, ph\u00f9 n\u1ec1, t\u1eadp luy\u1ec7n c\u00f3 th\u1ec3 l\u00e0m n\u1eb7ng th\u00eam tri\u1ec7u ch\u1ee9ng. C\u1ea7n \u0111\u1ee3i qua giai \u0111o\u1ea1n c\u1ea5p, t\u1eadp d\u01b0\u1edbi h\u01b0\u1edbng d\u1eabn c\u1ee7a b\u00e1c s\u0129 ho\u1eb7c k\u1ef9 thu\u1eadt vi\u00ean v\u1eadt l\u00fd tr\u1ecb li\u1ec7u, b\u1eaft \u0111\u1ea7u t\u1eeb b\u00e0i t\u1eadp th\u1edf c\u01a1 b\u1ea3n thay v\u00ec plank hay g\u1eadp b\u1ee5ng ngay.<\/p>\n

Ph\u1ee5 n\u1eef mang thai: C\u1ea7n tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 s\u1ea3n khoa tr\u01b0\u1edbc khi t\u1eadp, kh\u00f4ng n\u00ean t\u1ef1 \u00fd t\u1eadp theo video \u0111\u1ec3 tr\u00e1nh g\u00e2y \u00e1p l\u1ef1c qu\u00e1 m\u1ee9c l\u00ean v\u00f9ng b\u1ee5ng, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn thai nhi.<\/p>\n

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\n C\u00f3 n\u00ean t\u1eadp khi b\u1ee5ng \u0111\u00f3i \u0111\u1ec3 gi\u1ea3m m\u1ee1 nhanh h\u01a1n?\n <\/div>\n
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Nhi\u1ec1u ng\u01b0\u1eddi tin r\u1eb1ng t\u1eadp th\u1ec3 d\u1ee5c khi b\u1ee5ng \u0111\u00f3i gi\u00fap gi\u1ea3m m\u1ee1 nhanh h\u01a1n. Tuy nhi\u00ean, b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc cho th\u1ea5y th\u1eddi \u0111i\u1ec3m \u0103n tr\u01b0\u1edbc t\u1eadp kh\u00f4ng ph\u1ea3i y\u1ebfu t\u1ed1…<\/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\/co-nen-hop-bung-de-tap-co-bung-c78a1800302.html<\/p>\n","protected":false},"excerpt":{"rendered":"

Si\u1ebft c\u01a1 l\u00f5i \u0111\u00fang c\u00e1ch kh\u00f4ng ph\u1ea3i l\u00e0 h\u00f3p b\u1ee5ng m\u00e0 l\u00e0 k\u00edch ho\u1ea1t c\u00e1c nh\u00f3m c\u01a1 s\u00e2u \u0111\u1ec3 t\u1ea1o \u00e1p l\u1ef1c \u1ed5n \u0111\u1ecbnh, b\u1ea3o v\u1ec7 c\u1ed9t s\u1ed1ng. Nhi\u1ec1u ng\u01b0\u1eddi khi t\u1eadp plank, squat hay b\u1ea5t k\u1ef3 b\u00e0i t\u1eadp n\u00e0o li\u00ean quan \u0111\u1ebfn “si\u1ebft c\u01a1 l\u00f5i” (core) \u0111\u1ec1u c\u00f3 ph\u1ea3n x\u1ea1 \u0111\u1ea7u ti\u00ean l\u00e0 h\u00f3p<\/p>\n","protected":false},"author":1,"featured_media":21977,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-21976","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\/21976","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=21976"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/21976\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/21977"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=21976"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=21976"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=21976"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}