{"id":22139,"date":"2022-06-09T20:04:40","date_gmt":"2022-06-09T13:04:40","guid":{"rendered":"https:\/\/sieuthiyte.com.vn\/blog\/?p=22139"},"modified":"2022-06-09T20:14:49","modified_gmt":"2022-06-09T13:14:49","slug":"bai-tap-co-that-lung-chau","status":"publish","type":"post","link":"https:\/\/sieuthiyte.com.vn\/blog\/bai-tap-co-that-lung-chau","title":{"rendered":"C\u00e1c B\u00e0i T\u1eadp C\u01a1 Th\u1eaft L\u01b0ng Ch\u1eadu T\u1ed1t Nh\u1ea5t"},"content":{"rendered":"<blockquote>\n<p><i>C\u00e1c b\u00e0i t\u1eadp c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu b\u1ea1n n\u00ean bi\u1ebft. Ng\u1ed3i nhi\u1ec1u trong ng\u00e0y l\u00e0m cho c\u01a1 h\u00f4ng b\u1ecb c\u0103ng. Ngo\u00e0i ra, l\u1ed1i s\u1ed1ng \u00edt v\u1eadn \u0111\u1ed9ng c\u00f3 li\u00ean quan \u0111\u1ebfn vi\u1ec7c y\u1ebfu c\u00e1c c\u01a1 h\u00f4ng, kh\u00f4ng ch\u1ec9 c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu m\u00e0 c\u00f2n c\u01a1 m\u00f4ng, g\u00e2n kheo v\u00e0 c\u01a1 g\u1eadp b\u1ee5ng. Theo d\u00f5i b\u00e0i vi\u1ebft \u0111\u1ec3 t\u00ecm ra b\u00e0i t\u1eadp c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu t\u1ed1t nh\u1ea5t.<\/i><\/p>\n<\/blockquote>\n<div id=\"attachment_22150\" style=\"width: 810px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-22150\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-22150\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Cac-Bai-Tap-Co-That-Lung-Chau-Tot-Nhat.jpg\" alt=\"C\u00e1c B\u00e0i T\u1eadp C\u01a1 Th\u1eaft L\u01b0ng Ch\u1eadu T\u1ed1t Nh\u1ea5t\" width=\"800\" height=\"600\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Cac-Bai-Tap-Co-That-Lung-Chau-Tot-Nhat.jpg 800w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Cac-Bai-Tap-Co-That-Lung-Chau-Tot-Nhat-300x225.jpg 300w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Cac-Bai-Tap-Co-That-Lung-Chau-Tot-Nhat-768x576.jpg 768w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Cac-Bai-Tap-Co-That-Lung-Chau-Tot-Nhat-100x75.jpg 100w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><p id=\"caption-attachment-22150\" class=\"wp-caption-text\">C\u00e1c B\u00e0i T\u1eadp C\u01a1 Th\u1eaft L\u01b0ng Ch\u1eadu T\u1ed1t Nh\u1ea5t<\/p><\/div>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_74 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">M\u1ee5c l\u1ee5c:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #ffffff;color:#ffffff\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #ffffff;color:#ffffff\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/bai-tap-co-that-lung-chau\/#Co_that_lung_chau_la_gi\" >C\u01a1 th\u1eaft l\u01b0ng ch\u1eadu l\u00e0 g\u00ec?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/bai-tap-co-that-lung-chau\/#Cac_bai_tap_co_that_lung_chau_tot_nhat\" >C\u00e1c b\u00e0i t\u1eadp c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu t\u1ed1t nh\u1ea5t<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/bai-tap-co-that-lung-chau\/#Cang_co_that_lung_chau_nua_quy\" >C\u0103ng c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu n\u1eeda qu\u1ef3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/bai-tap-co-that-lung-chau\/#Cang_dau_goi_den_nguc\" >C\u0103ng \u0111\u1ea7u g\u1ed1i \u0111\u1ebfn ng\u1ef1c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/bai-tap-co-that-lung-chau\/#Tu_the_chim_bo_cau\" >T\u01b0 th\u1ebf chim b\u1ed3 c\u00e2u<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/bai-tap-co-that-lung-chau\/#Tu_the_cau\" >T\u01b0 th\u1ebf c\u1ea7u<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/bai-tap-co-that-lung-chau\/#Tu_the_lunge\" >T\u01b0 th\u1ebf lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/bai-tap-co-that-lung-chau\/#Tu_the_leo_nui_truot_san\" >T\u01b0 th\u1ebf leo n\u00fai tr\u01b0\u1ee3t s\u00e0n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/bai-tap-co-that-lung-chau\/#Nang_chan_thang\" >N\u00e2ng ch\u00e2n th\u1eb3ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/bai-tap-co-that-lung-chau\/#Dong_tac_psoas_hold\" >\u0110\u1ed9ng t\u00e1c psoas hold<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Co_that_lung_chau_la_gi\"><\/span><span style=\"font-size: 18pt; color: #008000;\"><strong>C\u01a1 th\u1eaft l\u01b0ng ch\u1eadu l\u00e0 g\u00ec?<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">C\u01a1 th\u1eaft l\u01b0ng ch\u1eadu l\u00e0 m\u1ed9t nh\u00f3m c\u01a1 ch\u1ecbu tr\u00e1ch nhi\u1ec7m u\u1ed1n h\u00f4ng ho\u1eb7c \u0111\u01b0a ch\u00e2n l\u00ean tr\u00ean v\u1ec1 ph\u00eda c\u01a1 th\u1ec3.\u00a0C\u00e1c c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu ch\u00ednh l\u00e0\u00a0c\u01a1 ch\u00ednh psoas\u00a0v\u00e0 c\u01a1 \u1ee9c \u0111\u00f2n ch\u0169m, th\u01b0\u1eddng \u0111\u01b0\u1ee3c g\u1ecdi chung l\u00e0 iliopsoas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">C\u00e1c psoas b\u1eaft ngu\u1ed3n t\u1eeb 6 \u0111\u1ed1t s\u1ed1ng d\u01b0\u1edbi c\u1ee7a c\u1ed9t s\u1ed1ng.\u00a0L\u1ed3ng ch\u1eadu b\u1eaft ngu\u1ed3n t\u1eeb ch\u1eadu trong c\u1ee7a x\u01b0\u01a1ng ch\u1eadu.\u00a0Ch\u00fang g\u1eb7p nhau v\u00e0 ch\u00e8n v\u00e0o \u0111\u1ea7u x\u01b0\u01a1ng \u0111\u00f9i, ho\u1eb7c x\u01b0\u01a1ng c\u1eb3ng ch\u00e2n tr\u00ean. Iliopsoas c\u00f3 t\u00e1c d\u1ee5ng gi\u1eef \u1ed5n \u0111\u1ecbnh c\u01a1 th\u1ec3 trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 n\u00e2ng, \u0111\u1ea9y, k\u00e9o.\u00a0Iliopsoas c\u0169ng k\u00e9o \u0111\u1ea7u g\u1ed1i v\u1ec1 ph\u00eda ng\u1ef1c.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cac_bai_tap_co_that_lung_chau_tot_nhat\"><\/span><span style=\"font-size: 18pt; color: #008000;\"><strong>C\u00e1c b\u00e0i t\u1eadp c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu t\u1ed1t nh\u1ea5t<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Cang_co_that_lung_chau_nua_quy\"><\/span><span style=\"font-size: 14pt; color: #800000;\"><strong> C\u0103ng c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu n\u1eeda qu\u1ef3<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0110\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n n\u00e0y s\u1ebd k\u00e9o c\u0103ng c\u01a1 b\u1ee5ng, c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu \u1edf ch\u00e2n sau v\u00e0 c\u01a1\u00a0m\u00f4ng\u00a0\u1edf ch\u00e2n tr\u01b0\u1edbc.\u00a0B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu<\/span> <span style=\"font-weight: 400;\">n\u00e0y v\u1edbi m\u1ed9t chi\u1ebfc kh\u0103n g\u1ea5p d\u01b0\u1edbi \u0111\u1ea7u g\u1ed1i ho\u1eb7c tr\u00ean th\u1ea3m t\u1eadp yoga.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Qu\u1ef3 tr\u00ean s\u00e0n v\u1edbi b\u00e0n ch\u00e2n tr\u00e1i \u0111\u1eb7t \u1edf ph\u00eda tr\u01b0\u1edbc v\u00e0 \u0111\u1ea7u g\u1ed1i ph\u1ea3i tr\u00ean s\u00e0n ph\u00eda sau b\u1ea1n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gi\u1eef th\u00e2n c\u1ee7a b\u1ea1n cao trong b\u00e0i t\u1eadp n\u00e0y.\u00a0B\u1ea1n c\u00f3 th\u1ec3 gi\u1eef tay tr\u00ean \u0111\u1ea7u g\u1ed1i tr\u00e1i \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nh\u1eb9 nh\u00e0ng tr\u01b0\u1ee3t \u0111\u1ea7u g\u1ed1i ph\u1ea3i c\u1ee7a b\u1ea1n v\u1ec1 ph\u00eda sau cho \u0111\u1ebfn khi b\u1ea1n c\u1ea3m th\u1ea5y m\u1ed9t v\u1ebft gi\u00e3n nh\u1ecf \u1edf ph\u00eda tr\u01b0\u1edbc c\u1ee7a h\u00f4ng.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Si\u1ebft c\u01a1 m\u00f4ng ph\u1ea3i gi\u1ed1ng nh\u01b0 b\u1ea1n \u0111ang \u0111\u1ea9y v\u1ec1 ph\u00eda tr\u01b0\u1edbc, \u0111\u01b0a th\u00e2n v\u00e0 h\u00f4ng v\u1ec1 ph\u00eda ch\u00e2n tr\u00e1i.\u00a0H\u00f3p nh\u1eb9 h\u00f4ng, t\u1ea1o \u0111\u1ed9 nghi\u00eang cho x\u01b0\u01a1ng ch\u1eadu.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">H\u00edt th\u1edf s\u00e2u v\u00e0 gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 10\u201330 gi\u00e2y.<\/span><\/p>\n<div id=\"attachment_22140\" style=\"width: 810px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-22140\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-22140\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Cang-co-that-lung-chau-nua-quy-1.jpg\" alt=\"Cang-co-thaC\u0103ng c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu n\u1eeda qu\u1ef3t-lung-chau-nua-quy\" width=\"800\" height=\"533\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Cang-co-that-lung-chau-nua-quy-1.jpg 800w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Cang-co-that-lung-chau-nua-quy-1-300x200.jpg 300w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Cang-co-that-lung-chau-nua-quy-1-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><p id=\"caption-attachment-22140\" class=\"wp-caption-text\">C\u0103ng c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu n\u1eeda qu\u1ef3<\/p><\/div>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Cang_dau_goi_den_nguc\"><\/span><span style=\"font-size: 14pt; color: #800000;\"><strong> C\u0103ng \u0111\u1ea7u g\u1ed1i \u0111\u1ebfn ng\u1ef1c<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">N\u1eb1m ng\u1eeda, hai ch\u00e2n m\u1edf r\u1ed9ng tr\u00ean s\u00e0n.\u00a0T\u1eeb t\u1eeb u\u1ed1n cong m\u1ed9t \u0111\u1ea7u g\u1ed1i v\u1ec1 ph\u00eda ng\u1ef1c c\u1ee7a b\u1ea1n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gi\u1eef l\u01b0ng ph\u1eb3ng, k\u00e9o \u0111\u1ea7u g\u1ed1i c\u00e0ng g\u1ea7n ng\u1ef1c c\u00e0ng t\u1ed1t m\u00e0 kh\u00f4ng g\u00e2y kh\u00f3 ch\u1ecbu.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Du\u1ed7i th\u1eb3ng ch\u00e2n ra h\u1ebft m\u1ee9c c\u00f3 th\u1ec3 v\u00e0 si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Quay tr\u1edf l\u1ea1i v\u1ecb tr\u00ed b\u1eaft \u0111\u1ea7u v\u00e0 l\u1eb7p l\u1ea1i v\u1edbi ch\u00e2n \u0111\u1ed1i di\u1ec7n c\u1ee7a b\u1ea1n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n kh\u00f4ng c\u1ea3m th\u1ea5y c\u0103ng, h\u00e3y th\u1eed th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu n\u00e0y tr\u00ean b\u0103ng gh\u1ebf v\u1edbi ch\u00e2n d\u01b0\u1edbi bu\u00f4ng th\u00f5ng.<\/span><\/p>\n<div id=\"attachment_22141\" style=\"width: 2570px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-22141\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-22141\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Bai-tap-co-that-lung-chau-cang-dau-goi-den-nguc-scaled.jpg\" alt=\"B\u00e0i t\u1eadp c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu - c\u0103ng \u0111\u1ea7u g\u1ed1i \u0111\u1ebfn ng\u1ef1c\" width=\"2560\" height=\"1707\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Bai-tap-co-that-lung-chau-cang-dau-goi-den-nguc-scaled.jpg 2560w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Bai-tap-co-that-lung-chau-cang-dau-goi-den-nguc-300x200.jpg 300w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Bai-tap-co-that-lung-chau-cang-dau-goi-den-nguc-1024x683.jpg 1024w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Bai-tap-co-that-lung-chau-cang-dau-goi-den-nguc-768x512.jpg 768w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Bai-tap-co-that-lung-chau-cang-dau-goi-den-nguc-1536x1024.jpg 1536w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Bai-tap-co-that-lung-chau-cang-dau-goi-den-nguc-2048x1365.jpg 2048w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><p id=\"caption-attachment-22141\" class=\"wp-caption-text\">B\u00e0i t\u1eadp c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu &#8211; c\u0103ng \u0111\u1ea7u g\u1ed1i \u0111\u1ebfn ng\u1ef1c<\/p><\/div>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Tu_the_chim_bo_cau\"><\/span><span style=\"font-size: 14pt; color: #800000;\"><strong> T\u01b0 th\u1ebf chim b\u1ed3 c\u00e2u<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pigeon\u00a0&#8211; m\u1ed9t t\u01b0 th\u1ebf yoga ph\u1ed5 bi\u1ebfn c\u0169ng l\u00e0 b\u00e0i t\u1eadp c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu t\u1ed1t.\u00a0Ch\u1ec9 th\u1ef1c hi\u1ec7n n\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i v\u1edbi t\u01b0 th\u1ebf n\u00e0y.\u00a0H\u00e3y tho\u1ea3i m\u00e1i s\u1eeda \u0111\u1ed5i n\u00f3 b\u1eb1ng c\u00e1ch th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c k\u00e9o gi\u00e3n h\u00ecnh s\u1ed1 4 khi n\u1eb1m ho\u1eb7c ng\u1ed3i tr\u00ean gh\u1ebf.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">N\u00e2ng ch\u00e2n tr\u00e1i l\u00ean kh\u1ecfi s\u00e0n v\u00e0 tr\u01b0\u1ee3t v\u1ec1 ph\u00eda tr\u01b0\u1edbc sao cho \u0111\u1ea7u g\u1ed1i c\u1ee7a b\u1ea1n n\u1eb1m tr\u00ean s\u00e0n b\u00ean c\u1ea1nh tay tr\u00e1i v\u00e0 b\u00e0n ch\u00e2n g\u1ea7n tay ph\u1ea3i.\u00a0V\u1ecb tr\u00ed ch\u00ednh x\u00e1c c\u1ee7a \u0111\u1ea7u g\u1ed1i v\u00e0 ng\u00f3n ch\u00e2n s\u1ebd ph\u1ee5 thu\u1ed9c v\u00e0o s\u1ef1 linh ho\u1ea1t c\u1ee7a b\u1ea1n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tr\u01b0\u1ee3t ch\u00e2n ph\u1ea3i v\u1ec1 ph\u00eda sau h\u1ebft m\u1ee9c c\u00f3 th\u1ec3 trong khi v\u1eabn gi\u1eef cho h\u00f4ng vu\u00f4ng.\u00a0H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng s\u00e0n v\u00e0 ch\u1ed1ng khu\u1ef7u tay, \u0111\u01b0a th\u00e2n tr\u00ean xu\u1ed1ng c\u00e0ng xa c\u00e0ng t\u1ed1t.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gi\u1eef c\u0103ng m\u00e0 kh\u00f4ng \u0111\u1ec3 ng\u1ef1c c\u1ee7a b\u1ea1n b\u1ecb t\u1ee5t xu\u1ed1ng.\u00a0Khi b\u1ea1n c\u1ea3m th\u1ea5y m\u00ecnh \u0111\u00e3 c\u0103ng c\u01a1 t\u1ed1t, h\u00e3y \u0111\u1ed5i b\u00ean.<\/span><\/p>\n<div id=\"attachment_22142\" style=\"width: 1034px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-22142\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-22142\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Tu-the-chim-bo-cau.jpg\" alt=\"T\u01b0 th\u1ebf chim b\u1ed3 c\u00e2u\" width=\"1024\" height=\"680\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Tu-the-chim-bo-cau.jpg 1024w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Tu-the-chim-bo-cau-300x199.jpg 300w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Tu-the-chim-bo-cau-768x510.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><p id=\"caption-attachment-22142\" class=\"wp-caption-text\">T\u01b0 th\u1ebf chim b\u1ed3 c\u00e2u<\/p><\/div>\n<blockquote>\n<p><strong>Xem th\u00eam c\u00e1c n\u1ed9i dung li\u00ean quan :<\/strong><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\"><em><span style=\"text-decoration: underline;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/nguoi-benh-thai-hoa-cot-song-nen-tap-luyen-gi\">B\u00e0i T\u1eadp D\u00e0nh Cho Ng\u01b0\u1eddi B\u1ec7nh Tho\u00e1i H\u00f3a C\u1ed9t S\u1ed1ng<\/a><\/span><\/em><\/span><\/li>\n<li><span style=\"color: #0000ff;\"><em><span style=\"text-decoration: underline;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/4-bai-tap-thoat-vi-dia-dem-de-thuc-hien\">4 B\u00e0i T\u1eadp Tho\u00e1t V\u1ecb \u0110\u0129a \u0110\u1ec7m D\u1ec5 Th\u1ef1c Hi\u1ec7n M\u1ecdi L\u00fac M\u1ecdi N\u01a1i<\/a><\/span><\/em><\/span><\/li>\n<li><span style=\"color: #0000ff;\"><em><span style=\"text-decoration: underline;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/cach-bu-nuoc-cho-dia-dem-cot-song\">C\u00e1ch B\u00f9 N\u01b0\u1edbc Cho \u0110\u0129a \u0110\u1ec7m C\u1ed9t S\u1ed1ng<\/a><\/span><\/em><\/span><\/li>\n<\/ul>\n<\/blockquote>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Tu_the_cau\"><\/span><span style=\"font-size: 14pt; color: #800000;\"><strong> T\u01b0 th\u1ebf c\u1ea7u<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">B\u00e0i t\u1eadp c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu n\u00e0y t\u0103ng c\u01b0\u1eddng c\u01a1 m\u00f4ng nh\u01b0ng c\u0169ng c\u00f3 th\u1ec3 gi\u00fap k\u00e9o d\u00e0i c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">N\u1eb1m ng\u1eeda, hai tay \u0111\u1eb7t ngang, \u0111\u1ea7u g\u1ed1i cong v\u00e0 b\u00e0n ch\u00e2n \u0111\u1eb7t tr\u00ean s\u00e0n, c\u00e1ch nhau b\u1eb1ng h\u00f4ng.\u00a0C\u1ed1 g\u1eafng \u0111\u1eb7t b\u00e0n ch\u00e2n c\u1ee7a b\u1ea1n \u0111\u1ec3 c\u00e1c ng\u00f3n tay c\u00f3 th\u1ec3 ch\u1ea1m v\u00e0o g\u00f3t ch\u00e2n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Trong khi si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng, nh\u1ea5n v\u00e0o g\u00f3t ch\u00e2n v\u00e0 n\u00e2ng h\u00f4ng l\u00ean kh\u1ecfi s\u00e0n v\u1ec1 ph\u00eda tr\u1ea7n nh\u00e0.\u00a0B\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y \u0111i\u1ec1u n\u00e0y \u1edf c\u01a1 m\u00f4ng v\u00e0 g\u00e2n kheo, kh\u00f4ng ph\u1ea3i \u1edf l\u01b0ng d\u01b0\u1edbi.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong v\u00e0i gi\u00e2y tr\u01b0\u1edbc khi tr\u1edf l\u1ea1i v\u1ecb tr\u00ed b\u1eaft \u0111\u1ea7u, sau \u0111\u00f3 l\u1eb7p l\u1ea1i v\u00e0i l\u1ea7n.<\/span><\/p>\n<div id=\"attachment_22143\" style=\"width: 2510px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-22143\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-22143\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Tu-the-cau.jpg\" alt=\"T\u01b0 th\u1ebf c\u1ea7u\" width=\"2500\" height=\"1667\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Tu-the-cau.jpg 2500w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Tu-the-cau-300x200.jpg 300w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Tu-the-cau-1024x683.jpg 1024w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Tu-the-cau-768x512.jpg 768w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Tu-the-cau-1536x1024.jpg 1536w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Tu-the-cau-2048x1366.jpg 2048w\" sizes=\"(max-width: 2500px) 100vw, 2500px\" \/><p id=\"caption-attachment-22143\" class=\"wp-caption-text\">T\u01b0 th\u1ebf c\u1ea7u<\/p><\/div>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Tu_the_lunge\"><\/span><span style=\"font-size: 14pt; color: #800000;\"><strong> T\u01b0 th\u1ebf lunge<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">T\u1eeb v\u1ecb tr\u00ed \u0111\u1ee9ng, nh\u00ecn th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 b\u01b0\u1edbc m\u1ed9t b\u01b0\u1edbc r\u1ed9ng r\u00e3i v\u1ec1 ph\u00eda tr\u01b0\u1edbc b\u1eb1ng ch\u00e2n ph\u1ea3i.\u00a0Gi\u1eef cho th\u00e2n c\u1ee7a b\u1ea1n th\u1eb3ng \u0111\u1ee9ng trong su\u1ed1t qu\u00e1 tr\u00ecnh di chuy\u1ec3n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">G\u1eadp \u0111\u1ea7u g\u1ed1i m\u1edf r\u1ed9ng v\u00e0 chuy\u1ec3n tr\u1ecdng l\u01b0\u1ee3ng l\u00ean ch\u00e2n ph\u1ea3i.\u00a0Ti\u1ebfp t\u1ee5c h\u1ea1 ng\u01b0\u1eddi t\u1eeb t\u1eeb v\u00e0o t\u01b0 th\u1ebf c\u00fai ng\u01b0\u1eddi cho \u0111\u1ebfn khi \u0111\u1ea7u g\u1ed1i tr\u00e1i di chuy\u1ec3n ngay ph\u00eda tr\u00ean ho\u1eb7c ch\u1ea1m nh\u1eb9 xu\u1ed1ng s\u00e0n.\u00a0\u0110\u1ea7u g\u1ed1i ph\u1ea3i c\u1ee7a b\u1ea1n ph\u1ea3i n\u1eb1m ngay tr\u00ean m\u1eaft c\u00e1 ch\u00e2n ph\u1ea3i.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">B\u01b0\u1edbc tr\u1edf l\u1ea1i v\u1ecb tr\u00ed \u0111\u1ee9ng.\u00a0L\u1eb7p l\u1ea1i v\u1edbi ch\u00e2n tr\u00e1i c\u1ee7a b\u1ea1n \u1edf ph\u00eda tr\u01b0\u1edbc.<\/span><\/p>\n<div id=\"attachment_22144\" style=\"width: 1330px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-22144\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-22144\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Tu-the-lunge.jpg\" alt=\"T\u01b0 th\u1ebf lunge\" width=\"1320\" height=\"740\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Tu-the-lunge.jpg 1320w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Tu-the-lunge-300x168.jpg 300w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Tu-the-lunge-1024x574.jpg 1024w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Tu-the-lunge-768x431.jpg 768w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><p id=\"caption-attachment-22144\" class=\"wp-caption-text\">T\u01b0 th\u1ebf lunge<\/p><\/div>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Tu_the_leo_nui_truot_san\"><\/span><span style=\"font-size: 14pt; color: #800000;\"><strong> T\u01b0 th\u1ebf leo n\u00fai tr\u01b0\u1ee3t s\u00e0n<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">L\u1ea5y m\u1ed9t s\u1ed1 \u0111\u0129a tr\u01b0\u1ee3t, \u0111\u0129a gi\u1ea5y ho\u1eb7c th\u1eadm ch\u00ed kh\u0103n lau tay ho\u1eb7c b\u1ea5t c\u1ee9 th\u1ee9 g\u00ec c\u00f3 th\u1ec3 tr\u01b0\u1ee3t \u0111\u01b0\u1ee3c.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu n\u00e0y tr\u00ean s\u00e0n g\u1ed7 ho\u1eb7c m\u1ed9t b\u1ec1 m\u1eb7t nh\u1eb5n kh\u00e1c.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0110\u1eb7t c\u00e1c thanh tr\u01b0\u1ee3t d\u01b0\u1edbi qu\u1ea3 b\u00f3ng c\u1ee7a b\u00e0n ch\u00e2n khi \u1edf t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">K\u00e9o ch\u00e2n ph\u1ea3i v\u1ec1 ph\u00eda ng\u1ef1c, xen k\u1ebd v\u1edbi ch\u00e2n tr\u00e1i nh\u01b0 \u0111ang leo n\u00fai.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ban \u0111\u1ea7u h\u00e3y \u0111i ch\u1eadm, sau \u0111\u00f3 t\u0103ng d\u1ea7n t\u1ed1c \u0111\u1ed9.<\/span><\/p>\n<div id=\"attachment_22145\" style=\"width: 1034px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-22145\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-22145\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Bai-tap-co-that-lung-chau-Tu-the-leo-nui-truot-san.jpg\" alt=\"B\u00e0i t\u1eadp c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu - T\u01b0 th\u1ebf leo n\u00fai tr\u01b0\u1ee3t s\u00e0n\" width=\"1024\" height=\"576\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Bai-tap-co-that-lung-chau-Tu-the-leo-nui-truot-san.jpg 1024w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Bai-tap-co-that-lung-chau-Tu-the-leo-nui-truot-san-300x169.jpg 300w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Bai-tap-co-that-lung-chau-Tu-the-leo-nui-truot-san-768x432.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><p id=\"caption-attachment-22145\" class=\"wp-caption-text\">B\u00e0i t\u1eadp c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu &#8211; T\u01b0 th\u1ebf leo n\u00fai tr\u01b0\u1ee3t s\u00e0n<\/p><\/div>\n<blockquote>\n<p><strong>Xem th\u00eam c\u00e1c s\u1ea3n ph\u1ea9m li\u00ean quan :<\/strong><\/p>\n<ul>\n<li><span style=\"color: #0000ff;\"><em><span style=\"text-decoration: underline;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/sieuthiyte.com.vn\/may-massage-lung-alphay-jkah-2-1010.html\">M\u00e1y massage l\u01b0ng Alphay JKAH-2<\/a><\/span><\/em><\/span><\/li>\n<li><span style=\"color: #0000ff;\"><em><span style=\"text-decoration: underline;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/sieuthiyte.com.vn\/may-massage-tri-dau-lung-alphay-jkah-2c-1269.html\">M\u00e1y massage tr\u1ecb \u0111au l\u01b0ng Alphay JKAH-2C<\/a><\/span><\/em><\/span><\/li>\n<li><span style=\"color: #0000ff;\"><em><span style=\"text-decoration: underline;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/sieuthiyte.com.vn\/dung-cu-massage-giam-dau-lung-magic-back-bp-5-1030.html\">D\u1ee5ng c\u1ee5 massage gi\u1ea3m \u0111au l\u01b0ng Magic Back BP-5<\/a><\/span><\/em><\/span><\/li>\n<li><span style=\"color: #0000ff;\"><em><span style=\"text-decoration: underline;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/sieuthiyte.com.vn\/dung-cu-massage-giam-dau-lung-magic-back-bp-2-1029.html\">D\u1ee5ng c\u1ee5 massage gi\u1ea3m \u0111au l\u01b0ng Magic Back BP-2<\/a><\/span><\/em><\/span><\/li>\n<\/ul>\n<\/blockquote>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Nang_chan_thang\"><\/span><span style=\"font-size: 14pt; color: #800000;\"><strong> N\u00e2ng ch\u00e2n th\u1eb3ng<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">B\u00e0i t\u1eadp c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu<\/span> <span style=\"font-weight: 400;\">n\u00e0y c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m c\u0103ng l\u1ed3ng ng\u1ef1c v\u00e0\u00a0x\u01b0\u01a1ng \u0111\u00f9i.\u00a0C\u01a1 b\u1ee5ng h\u00f3p v\u00e0o \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh th\u00e2n ng\u01b0\u1eddi khi ch\u00e2n n\u00e2ng l\u00ean.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">N\u1eb1m ng\u1eeda, co m\u1ed9t \u0111\u1ea7u g\u1ed1i.\u00a0M\u1edf r\u1ed9ng ch\u00e2n \u0111\u1ed1i di\u1ec7n, gi\u1eef \u0111\u1ea7u g\u1ed1i th\u1eb3ng.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Si\u1ebft c\u01a1 b\u1ee5ng khi b\u1ea1n n\u00e2ng ch\u00e2n l\u00ean sao cho \u0111\u00f9i th\u1eb3ng h\u00e0ng v\u1edbi \u0111\u1ea7u g\u1ed1i cong \u0111\u1ed1i di\u1ec7n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gi\u1eef s\u1ed1 \u0111\u1ebfm l\u00e0 2, sau \u0111\u00f3 t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng v\u1ecb tr\u00ed b\u1eaft \u0111\u1ea7u.\u00a0\u0110\u1ebfm l\u1ea1i.<\/span><\/p>\n<div id=\"attachment_22146\" style=\"width: 1290px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-22146\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-22146\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Nang-chan-thang.jpg\" alt=\"N\u00e2ng ch\u00e2n th\u1eb3ng\" width=\"1280\" height=\"720\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Nang-chan-thang.jpg 1280w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Nang-chan-thang-300x169.jpg 300w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Nang-chan-thang-1024x576.jpg 1024w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Nang-chan-thang-768x432.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><p id=\"caption-attachment-22146\" class=\"wp-caption-text\">N\u00e2ng ch\u00e2n th\u1eb3ng<\/p><\/div>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Dong_tac_psoas_hold\"><\/span><span style=\"font-size: 14pt; color: #800000;\"><strong> \u0110\u1ed9ng t\u00e1c psoas hold<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0110\u1ed9ng t\u00e1c n\u00e0y t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u1ee7a c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu s\u00e2u \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 psoas, c\u00f3 th\u1ec3 t\u0103ng chi\u1ec1u d\u00e0i s\u1ea3i ch\u00e2n v\u00e0 gi\u1ea3m ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">T\u1eeb t\u01b0 th\u1ebf \u0111\u1ee9ng, u\u1ed1n cong \u0111\u1ea7u g\u1ed1i ph\u1ea3i v\u00e0 n\u00e2ng ch\u00e2n tr\u00ean c\u1ee7a b\u1ea1n l\u00ean.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gi\u1eef th\u0103ng b\u1eb1ng tr\u00ean b\u00e0n ch\u00e2n tr\u00e1i trong khi gi\u1eef \u0111\u1ea7u g\u1ed1i v\u00e0 \u0111\u00f9i ph\u1ea3i ngang v\u1edbi h\u00f4ng trong kho\u1ea3ng 30 gi\u00e2y.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">H\u1ea1 ch\u00e2n ph\u1ea3i xu\u1ed1ng t\u1eeb t\u1eeb, sau \u0111\u00f3 l\u1eb7p l\u1ea1i v\u1edbi ch\u00e2n tr\u00e1i.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">H\u00e3y nh\u1edb gi\u1eef cho th\u00e2n c\u1ee7a b\u1ea1n cao trong to\u00e0n b\u1ed9 qu\u00e1 tr\u00ecnh di chuy\u1ec3n.\u00a0N\u1ebfu b\u1ea1n \u0111\u00e2m \u0111\u1ea7u v\u1ec1 ph\u00eda tr\u01b0\u1edbc ho\u1eb7c th\u00e2n c\u1ee7a b\u1ea1n cong, \u0111\u1eebng nh\u1ea5c ch\u00e2n c\u1ee7a b\u1ea1n l\u00ean cao.<\/span><\/p>\n<div id=\"attachment_22147\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-22147\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-22147\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Dong-tac-psoas-hold.jpg\" alt=\"\u0110\u1ed9ng t\u00e1c psoas hold\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Dong-tac-psoas-hold.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2022\/06\/Dong-tac-psoas-hold-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-22147\" class=\"wp-caption-text\">\u0110\u1ed9ng t\u00e1c psoas hold<\/p><\/div>\n<blockquote>\n<p><i><span style=\"text-decoration: underline; color: #0000ff;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/sieuthiyte.com.vn\/\">Si\u00eau Th\u1ecb Y T\u1ebf<\/a><\/span> chia s\u1ebb \u0111\u1ebfn b\u1ea1n c\u00e1c b\u00e0i t\u1eadp c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu t\u1ed1t nh\u1ea5t \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi \u00e1p d\u1ee5ng. Hy v\u1ecdng b\u1ea1n s\u1ebd th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c tr\u00ean th\u00e0nh c\u00f4ng \u0111\u1ec3 c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng c\u1ee7a m\u00ecnh. Ch\u00fac b\u1ea1n th\u1eadt nhi\u1ec1u s\u1ee9c kh\u1ecfe v\u00e0 c\u1ea3m \u01a1n b\u1ea1n \u0111\u00e3 lu\u00f4n quan t\u00e2m theo d\u00f5i!<\/i><\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>C\u00e1c b\u00e0i t\u1eadp c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu b\u1ea1n n\u00ean bi\u1ebft. Ng\u1ed3i nhi\u1ec1u trong ng\u00e0y l\u00e0m cho c\u01a1 h\u00f4ng b\u1ecb c\u0103ng. Ngo\u00e0i ra, l\u1ed1i s\u1ed1ng \u00edt v\u1eadn \u0111\u1ed9ng c\u00f3 li\u00ean quan \u0111\u1ebfn vi\u1ec7c y\u1ebfu c\u00e1c c\u01a1 h\u00f4ng, kh\u00f4ng ch\u1ec9 c\u01a1 th\u1eaft l\u01b0ng ch\u1eadu m\u00e0 c\u00f2n c\u01a1 m\u00f4ng, g\u00e2n kheo v\u00e0 c\u01a1 g\u1eadp b\u1ee5ng. Theo d\u00f5i b\u00e0i [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":22150,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1498,1227],"tags":[],"_links":{"self":[{"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/posts\/22139"}],"collection":[{"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/users\/23"}],"replies":[{"embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/comments?post=22139"}],"version-history":[{"count":0,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/posts\/22139\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/media\/22150"}],"wp:attachment":[{"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/media?parent=22139"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/categories?post=22139"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/tags?post=22139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}