{"id":26870,"date":"2025-04-11T16:26:13","date_gmt":"2025-04-11T09:26:13","guid":{"rendered":"\/blog\/?p=26870"},"modified":"2025-04-15T16:57:10","modified_gmt":"2025-04-15T09:57:10","slug":"cac-bai-tap-vai-tai-nha","status":"publish","type":"post","link":"\/blog\/cac-bai-tap-vai-tai-nha\/","title":{"rendered":"15++ B\u00e0i t\u1eadp vai t\u1ea1i nh\u00e0 kh\u00f4ng d\u1ee5ng c\u1ee5, cho \u0111\u00f4i vai v\u1ea1m v\u1ee1"},"content":{"rendered":"\n

B\u1ea1n ngh\u0129 c\u1ea7n ph\u1ea3i c\u00f3 ph\u00f2ng gym, m\u00e1y m\u00f3c x\u1ecbn s\u00f2 m\u1edbi t\u1eadp \u0111\u01b0\u1ee3c vai? Kh\u00f4ng h\u1ec1! V\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 v\u00e0 v\u00e0i m\u00e9t vu\u00f4ng kh\u00f4ng gian t\u1ea1i nh\u00e0, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 “\u0111i\u00eau kh\u1eafc” \u0111\u00f4i vai tr\u00f2n \u0111\u1ea7y, r\u1eafn ch\u1eafc nh\u01b0 \u00fd. Trong b\u00e0i vi\u1ebft n\u00e0y, Decathlon s\u1ebd gi\u1edbi thi\u1ec7u b\u1ea1n <\/em>c\u00e1c b\u00e0i t\u1eadp vai t\u1ea1i nh\u00e0<\/em><\/span>, gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng ph\u1ea7n vai v\u1ea1m v\u1ee1 m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf, t\u0103ng s\u1ee9c m\u1ea1nh ph\u1ea7n th\u00e2n tr\u00ean \u2013 ph\u00f9 h\u1ee3p cho c\u1ea3 ng\u01b0\u1eddi m\u1edbi v\u00e0 ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 kinh nghi\u1ec7m.<\/em><\/span><\/p>\n\n\n\n

1. Push Ups<\/h2>\n\n\n\n

L\u1ee3i \u00edch: <\/span>T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho vai tr\u01b0\u1edbc, ng\u1ef1c v\u00e0 tay sau \u2013 b\u00e0i t\u1eadp n\u1ec1n t\u1ea3ng gi\u00fap h\u1ed7 tr\u1ee3 c\u00e1c b\u00e0i vai n\u00e2ng cao h\u01a1n.<\/span><\/p>\n\n\n\n

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

    \n
  1. B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank cao, hai tay ch\u1ed1ng r\u1ed9ng b\u1eb1ng vai, ch\u00e2n du\u1ed7i th\u1eb3ng, ng\u01b0\u1eddi t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng.<\/span><\/li>\n\n\n\n
  2. G\u1eadp khu\u1ef7u tay, h\u1ea1 th\u1ea5p ng\u1ef1c xu\u1ed1ng g\u1ea7n s\u00e0n.<\/span><\/li>\n\n\n\n
  3. \u0110\u1ea9y ng\u01b0\u1eddi l\u00ean l\u1ea1i b\u1eb1ng l\u1ef1c t\u1eeb ng\u1ef1c v\u00e0 vai.<\/span><\/li>\n<\/ol>\n\n\n\n

    S\u1ed1 reps: <\/span>12\u201315 l\u1ea7n \u00d7 3 hi\u1ec7p.<\/span><\/p>\n\n\n\n

    L\u01b0u \u00fd:<\/span> Lu\u00f4n gi\u1eef th\u00e2n ng\u01b0\u1eddi th\u1eb3ng, si\u1ebft c\u01a1 b\u1ee5ng \u0111\u1ec3 tr\u00e1nh v\u00f5ng l\u01b0ng. Kh\u00f4ng h\u1ea1 h\u00f4ng qu\u00e1 th\u1ea5p ho\u1eb7c qu\u00e1 cao.<\/span><\/p>\n\n\n\n

    \"B\u00e0i
    B\u00e0i t\u1eadp vai t\u1ea1i nh\u00e0 Push Ups<\/em><\/figcaption><\/figure>\n\n\n\n

    2. Overhead Press<\/span><\/h2>\n\n\n\n

    L\u1ee3i \u00edch: <\/span>T\u1eadp trung v\u00e0o vai tr\u01b0\u1edbc<\/span> v\u00e0 vai gi\u1eefa<\/span>, \u0111\u1ed3ng th\u1eddi k\u00edch ho\u1ea1t c\u01a1 tam \u0111\u1ea7u v\u00e0 ph\u1ea7n l\u01b0ng tr\u00ean. \u0110\u00e2y l\u00e0 b\u00e0i thay th\u1ebf hi\u1ec7u qu\u1ea3 cho b\u00e0i \u0111\u1ea9y t\u1ea1 \u0111\u00f2n qua \u0111\u1ea7u khi kh\u00f4ng c\u00f3 t\u1ea1.<\/span><\/p>\n\n\n\n

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

      \n
    1. V\u00e0o t\u01b0 th\u1ebf ch\u1eef V ng\u01b0\u1ee3c (Downward Dog), hai tay ch\u1ed1ng ch\u1eafc tr\u00ean s\u00e0n, h\u00f4ng \u0111\u1ea9y cao, g\u00f3t ch\u00e2n c\u00f3 th\u1ec3 nh\u00f3n nh\u1eb9.<\/span><\/li>\n\n\n\n
    2. G\u1eadp khu\u1ef7u tay v\u00e0 h\u1ea1 \u0111\u1ea7u ch\u1ea1m g\u1ea7n s\u00e0n (nh\u01b0 h\u00ecnh), ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng.<\/span><\/li>\n\n\n\n
    3. \u0110\u1ea9y ng\u01b0\u1eddi l\u00ean tr\u1edf l\u1ea1i b\u1eb1ng l\u1ef1c t\u1eeb vai.<\/span><\/li>\n<\/ol>\n\n\n\n

      S\u1ed1 reps:<\/span> 10\u201312 l\u1ea7n \u00d7 3 hi\u1ec7p (c\u00f3 th\u1ec3 t\u0103ng d\u1ea7n theo s\u1ee9c).<\/span><\/p>\n\n\n\n

      L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n

        \n
      • Lu\u00f4n gi\u1eef ph\u1ea7n h\u00f4ng cao \u0111\u1ec3 h\u01b0\u1edbng l\u1ef1c v\u00e0o vai.<\/span><\/li>\n\n\n\n
      • C\u00e1nh tay kh\u00f4ng n\u00ean cho\u00e3i qu\u00e1 r\u1ed9ng.<\/span><\/li>\n<\/ul>\n\n\n\n
        \"B\u00e0i
        B\u00e0i t\u1eadp vai t\u1ea1i nh\u00e0 Overhead Press<\/em><\/figcaption><\/figure>\n\n\n\n

        3. Overhead Strength<\/h2>\n\n\n\n

        L\u1ee3i \u00edch: <\/span>T\u0103ng s\u1ee9c m\u1ea1nh vai to\u00e0n di\u1ec7n, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ch\u1ecbu l\u1ef1c v\u00e0 ki\u1ec3m so\u00e1t th\u00e2n ng\u01b0\u1eddi, l\u00e0 n\u1ec1n t\u1ea3ng \u0111\u1ec3 ti\u1ebfn t\u1edbi handstand push-up.<\/span><\/p>\n\n\n\n

        D\u1ee5ng c\u1ee5: <\/span>T\u01b0\u1eddng tr\u01a1n (kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5 n\u00e0o kh\u00e1c).<\/span><\/p>\n\n\n\n

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

          \n
        1. B\u1eaft \u0111\u1ea7u t\u1eeb t\u01b0 th\u1ebf plank, b\u00e0n ch\u00e2n ch\u1ea1m t\u01b0\u1eddng.<\/span><\/li>\n\n\n\n
        2. D\u1ea7n d\u1ea7n \u0111i tay v\u1ec1 g\u1ea7n t\u01b0\u1eddng trong khi b\u01b0\u1edbc ch\u00e2n l\u00ean cao d\u1ecdc theo t\u01b0\u1eddng (gi\u1eef ki\u1ec3m so\u00e1t to\u00e0n b\u1ed9 th\u00e2n ng\u01b0\u1eddi).<\/span><\/li>\n\n\n\n
        3. Gi\u1eef trong 20 – 30s.<\/span><\/li>\n<\/ol>\n\n\n\n

          S\u1ed1 reps: <\/span>20 – 30s \u00d7 6 hi\u1ec7p (ho\u1eb7c \u0111\u1ebfn khi m\u1ecfi vai).<\/span><\/p>\n\n\n\n

          L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n

            \n
          • Gi\u1eef b\u1ee5ng g\u1ed3ng \u0111\u1ec3 kh\u00f4ng cong l\u01b0ng.<\/span><\/li>\n\n\n\n
          • Di chuy\u1ec3n ch\u1eadm, c\u00f3 ki\u1ec3m so\u00e1t, tr\u00e1nh \u201cr\u01a1i\u201d ng\u01b0\u1eddi xu\u1ed1ng s\u00e0n.<\/span><\/li>\n\n\n\n
          • Ng\u01b0\u1eddi m\u1edbi c\u00f3 th\u1ec3 l\u00e0m phi\u00ean b\u1ea3n Shoulder Taps trong t\u01b0 th\u1ebf Downward Dog \u0111\u1ec3 l\u00e0m quen.<\/span><\/li>\n<\/ul>\n\n\n\n
            \"B\u00e0i
            B\u00e0i t\u1eadp vai t\u1ea1i nh\u00e0 Overhead Strength<\/em><\/figcaption><\/figure>\n\n\n\n

            4. Horizontal Push Ups<\/span><\/h2>\n\n\n\n

            L\u1ee3i \u00edch: <\/span>T\u0103ng s\u1ee9c m\u1ea1nh vai tr\u01b0\u1edbc v\u00e0 th\u00e2n tr\u00ean, gi\u00fap ph\u00e1t tri\u1ec3n n\u1ec1n t\u1ea3ng \u0111\u1ec3 t\u1eadp c\u00e1c b\u00e0i n\u00e2ng cao nh\u01b0 planche (t\u01b0 th\u1ebf t\u1ea5m v\u00e1n) ho\u1eb7c handstand push-up (ch\u1ed1ng \u0111\u1ea9y tr\u1ed3ng chu\u1ed1i.<\/span><\/p>\n\n\n\n

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

              \n
            1. V\u00e0o t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y b\u00ecnh th\u01b0\u1eddng, hai tay \u0111\u1eb7t th\u1ea5p h\u01a1n vai m\u1ed9t ch\u00fat (g\u1ea7n h\u00f4ng).<\/span><\/li>\n\n\n\n
            2. Nghi\u00eang ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc, vai v\u01b0\u1ee3t qua b\u00e0n tay.<\/span><\/li>\n\n\n\n
            3. H\u1ea1 ng\u1ef1c xu\u1ed1ng s\u00e0n ch\u1eadm r\u00e3i, gi\u1eef c\u01a1 b\u1ee5ng g\u1ed3ng, sau \u0111\u00f3 \u0111\u1ea9y ng\u01b0\u1eddi l\u00ean l\u1ea1i.<\/span><\/li>\n<\/ol>\n\n\n\n

              S\u1ed1 reps: <\/span>20 – 30s\u00d7 3 hi\u1ec7p.<\/span><\/p>\n\n\n\n

              L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n

                \n
              • Gi\u1eef khu\u1ef7u tay s\u00e1t th\u00e2n.<\/span><\/li>\n\n\n\n
              • C\u01a1 th\u1ec3 lu\u00f4n g\u1ed3ng c\u1ee9ng, tr\u00e1nh v\u00f5ng l\u01b0ng.<\/span><\/li>\n\n\n\n
              • \u0110\u1ed9 nghi\u00eang ng\u01b0\u1eddi c\u00e0ng nhi\u1ec1u \u2192 c\u00e0ng kh\u00f3.<\/span><\/li>\n<\/ul>\n\n\n\n
                \"B\u00e0i
                B\u00e0i t\u1eadp vai t\u1ea1i nh\u00e0 Horizontal Push Ups<\/em><\/figcaption><\/figure>\n\n\n\n

                <\/p>\n\n\n\n

                5. Reverse Plank Hold<\/span><\/h2>\n\n\n\n

                L\u1ee3i \u00edch: <\/span>C\u1ea3i thi\u1ec7n \u0111\u1ed9 linh ho\u1ea1t v\u00e0 s\u1ee9c m\u1ea1nh vai sau, l\u01b0ng tr\u00ean v\u00e0 ph\u1ea7n c\u01a1 k\u00e9o sau (posterior chain). B\u00e0i n\u00e0y h\u1ed7 tr\u1ee3 \u1ed5n \u0111\u1ecbnh vai, r\u1ea5t t\u1ed1t cho ng\u01b0\u1eddi ng\u1ed3i nhi\u1ec1u.<\/span><\/p>\n\n\n\n

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

                  \n
                1. Ng\u1ed3i tr\u00ean s\u00e0n, ch\u1ed1ng tay ra sau, ng\u00f3n tay h\u01b0\u1edbng v\u1ec1 ph\u00eda g\u00f3t ch\u00e2n, hai ch\u00e2n du\u1ed7i th\u1eb3ng.
                  <\/span><\/li>\n\n\n\n
                2. N\u00e2ng h\u00f4ng l\u00ean cao h\u1ebft m\u1ee9c, gi\u1eef vai m\u1edf v\u00e0 c\u1ed5 trung l\u1eadp.<\/span><\/li>\n\n\n\n
                3. Gi\u1eef trong 20 – 30s.<\/span><\/li>\n<\/ol>\n\n\n\n

                  S\u1ed1 reps: <\/span>10\u201312 l\u1ea7n \u00d7 3 hi\u1ec7p.<\/span><\/p>\n\n\n\n

                  L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n

                    \n
                  • T\u1eadp trung \u0111\u1ea9y vai v\u1ec1 sau v\u00e0 c\u0103ng ng\u1ef1c khi n\u00e2ng h\u00f4ng.<\/span><\/li>\n\n\n\n
                  • N\u1ebfu c\u1ed5 b\u1ecb m\u1ecfi, c\u00f3 th\u1ec3 nh\u00ecn l\u00ean tr\u1ea7n ho\u1eb7c gi\u1eef \u0111\u1ea7u trung l\u1eadp.<\/span><\/li>\n<\/ul>\n\n\n\n
                    \"Reverse
                    Reverse Plank Hold<\/em><\/figcaption><\/figure>\n\n\n\n

                    <\/p>\n\n\n\n

                    6. Body Weight Rear Delt Fly <\/span><\/h2>\n\n\n\n

                    L\u1ee3i \u00edch: <\/span>K\u00edch ho\u1ea1t nh\u00f3m c\u01a1 vai sau \u2013 nh\u00f3m c\u01a1 th\u01b0\u1eddng b\u1ecb b\u1ecf qu\u00ean trong c\u00e1c b\u00e0i t\u1eadp c\u01a1 b\u1ea3n. \u0110\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh ph\u1ea7n l\u01b0ng tr\u00ean v\u00e0 kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng.<\/span><\/p>\n\n\n\n

                    D\u1ee5ng c\u1ee5 c\u1ea7n chu\u1ea9n b\u1ecb: <\/span>Hai b\u1ec1 m\u1eb7t ph\u1eb3ng c\u00f3 \u0111\u1ed9 cao ngang gh\u1ebf sofa (nh\u01b0 gh\u1ebf \u0111\u00f4n, b\u1ee5c nh\u1ecf) \u0111\u1ec3 t\u1ef1a l\u01b0ng.<\/span><\/p>\n\n\n\n

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

                      \n
                    1. T\u1ef1a ph\u1ea7n l\u01b0ng tr\u00ean l\u00ean hai gh\u1ebf sao cho m\u00f4ng h\u1ea1 xu\u1ed1ng d\u01b0\u1edbi nh\u01b0 trong h\u00ecnh. G\u1eadp g\u1ed1i t\u1ea1o th\u00e0nh g\u00f3c vu\u00f4ng.<\/span><\/li>\n\n\n\n
                    2. Gi\u1eef hai tay n\u1eafm l\u1ea1i (gi\u1ea3 nh\u01b0 \u0111ang c\u1ea7m t\u1ea1), m\u1edf r\u1ed9ng tay sang ngang, \u00e9p c\u01a1 vai sau khi v\u01b0\u01a1n tay h\u1ebft c\u1ee1.<\/span><\/li>\n\n\n\n
                    3. T\u1eeb t\u1eeb thu tay v\u1ec1 v\u1ecb tr\u00ed gi\u1eefa.<\/span><\/li>\n\n\n\n
                    4. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c, lu\u00f4n gi\u1eef ph\u1ea7n th\u00e2n c\u1ed1 \u0111\u1ecbnh v\u00e0 t\u1eadp trung chuy\u1ec3n \u0111\u1ed9ng v\u00e0o vai sau.<\/span><\/li>\n<\/ol>\n\n\n\n

                      S\u1ed1 reps: <\/span>3 hi\u1ec7p \u00d7 10\u201312 reps<\/span><\/p>\n\n\n\n

                      L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n

                        \n
                      • Lu\u00f4n si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng v\u00e0 m\u00f4ng \u0111\u1ec3 tr\u00e1nh v\u00f5ng l\u01b0ng.<\/span><\/li>\n\n\n\n
                      • Chuy\u1ec3n \u0111\u1ed9ng ch\u1eadm, ki\u1ec3m so\u00e1t t\u1ed1t \u1edf c\u1ea3 hai chi\u1ec1u.<\/span><\/li>\n\n\n\n
                      • C\u00f3 th\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3 b\u1eb1ng c\u00e1ch th\u00eam d\u00e2y kh\u00e1ng l\u1ef1c ho\u1eb7c n\u00e2ng cao \u0111i\u1ec3m t\u1ef1a.<\/span><\/li>\n<\/ul>\n\n\n\n
                        \"
                        Body Weight Rear Delt Fly <\/em><\/figcaption><\/figure>\n\n\n\n

                        <\/p>\n\n\n\n

                        7. Elevated Pike Push Ups<\/span><\/h2>\n\n\n\n

                        L\u1ee3i \u00edch: <\/span>T\u0103ng s\u1ee9c m\u1ea1nh vai tr\u01b0\u1edbc v\u00e0 gi\u1eefa, l\u00e0 n\u1ec1n t\u1ea3ng \u0111\u1ec3 t\u1eadp l\u00ean handstand push-up. M\u00f4 ph\u1ecfng g\u1ea7n gi\u1ed1ng \u0111\u1ed9ng t\u00e1c \u0111\u1ea9y t\u1ea1 qua \u0111\u1ea7u (overhead press) nh\u01b0ng b\u1eb1ng tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3.<\/span><\/p>\n\n\n\n

                        D\u1ee5ng c\u1ee5: <\/span>Gh\u1ebf sofa, gh\u1ebf c\u00f3 \u0111\u1ed9 cao ngang g\u1ed1i.<\/p>\n\n\n\n

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

                          \n
                        1. \u0110\u1eb7t 2 ch\u00e2n l\u00ean gh\u1ebf v\u00e0 v\u00e0o t\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t (Downward Dog), m\u00f4ng n\u00e2ng cao, tay r\u1ed9ng b\u1eb1ng vai nh\u01b0 h\u00ecnh.<\/span><\/li>\n\n\n\n
                        2. H\u1ea1 \u0111\u1ea7u v\u1ec1 ph\u00eda s\u00e0n theo \u0111\u01b0\u1eddng th\u1eb3ng gi\u1eefa hai b\u00e0n tay, khu\u1ef7u tay h\u01b0\u1edbng ra ngo\u00e0i m\u1ed9t ch\u00fat.<\/span><\/li>\n\n\n\n
                        3. Khi \u0111\u1ea7u g\u1ea7n ch\u1ea1m s\u00e0n, \u0111\u1ea9y m\u1ea1nh tay \u0111\u1ec3 tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/span><\/li>\n<\/ol>\n\n\n\n

                          S\u1ed1 reps: <\/span>8\u201312 l\u1ea7n \u00d7 3 hi\u1ec7p.<\/span><\/p>\n\n\n\n

                          L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n

                            \n
                          • Kh\u00f4ng \u0111\u1ec3 khu\u1ef7u tay b\u1ebb qu\u00e1 nhi\u1ec1u ra ngo\u00e0i.<\/span><\/li>\n\n\n\n
                          • H\u00edt v\u00e0o khi xu\u1ed1ng, th\u1edf ra khi \u0111\u1ea9y l\u00ean.<\/span><\/li>\n<\/ul>\n\n\n\n
                            \"
                            Elevated Pike Push Ups<\/em><\/figcaption><\/figure>\n\n\n\n

                            8. Plank Raise<\/span><\/h2>\n\n\n\n

                            L\u1ee3i \u00edch: <\/span>T\u0103ng \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh cho vai, l\u00e0m kh\u1ecfe nh\u00f3m c\u01a1 delta tr\u01b0\u1edbc v\u00e0 core (c\u01a1 trung t\u00e2m). H\u1ed7 tr\u1ee3 t\u1ed1t cho c\u00e1c b\u00e0i compound nh\u01b0 push-up v\u00e0 handstand.<\/span><\/p>\n\n\n\n

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

                              \n
                            1. V\u00e0o t\u01b0 th\u1ebf plank cao (ch\u1ed1ng tay th\u1eb3ng).<\/span><\/li>\n\n\n\n
                            2. N\u00e2ng m\u1ed9t tay l\u00ean tr\u01b0\u1edbc, gi\u1eef v\u00e0i gi\u00e2y r\u1ed3i h\u1ea1 xu\u1ed1ng.<\/span><\/li>\n\n\n\n
                            3. L\u1eb7p l\u1ea1i v\u1edbi tay c\u00f2n l\u1ea1i. Gi\u1eef h\u00f4ng v\u00e0 vai song song s\u00e0n, kh\u00f4ng xoay ng\u01b0\u1eddi.<\/span><\/li>\n<\/ol>\n\n\n\n

                              S\u1ed1 reps:<\/span> 10\u201312 l\u1ea7n m\u1ed7i tay \u00d7 3 hi\u1ec7p.<\/span><\/p>\n\n\n\n

                              L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n

                                \n
                              • Si\u1ebft b\u1ee5ng ch\u1eb7t \u0111\u1ec3 c\u01a1 th\u1ec3 kh\u00f4ng xoay.<\/span><\/li>\n\n\n\n
                              • T\u1eadp trung n\u00e2ng tay b\u1eb1ng c\u01a1 vai, kh\u00f4ng r\u01b0\u1edbn c\u1ed5.<\/span><\/li>\n\n\n\n
                              • C\u00f3 th\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3 b\u1eb1ng c\u00e1ch gi\u1eef tay tr\u00ean cao l\u00e2u h\u01a1n.<\/span><\/li>\n<\/ul>\n\n\n\n
                                \"Plank
                                Plank Raise<\/em><\/figcaption><\/figure>\n\n\n\n

                                9. Pike Walk Out<\/span><\/h2>\n\n\n\n

                                L\u1ee3i \u00edch: <\/span>T\u0103ng s\u1ee9c m\u1ea1nh cho vai, c\u01a1 core v\u00e0 c\u00e1nh tay, \u0111\u1ed3ng th\u1eddi l\u00e0 b\u00e0i kh\u1edfi \u0111\u1ed9ng c\u1ef1c t\u1ed1t cho nh\u1eefng bu\u1ed5i t\u1eadp upper body ho\u1eb7c handstand.<\/p>\n\n\n\n

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

                                  \n
                                1. B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf pike<\/span> \u2013 ch\u00e2n du\u1ed7i th\u1eb3ng, c\u00fai ng\u01b0\u1eddi ch\u1ea1m tay xu\u1ed1ng \u0111\u1ea5t, m\u00f4ng h\u01b0\u1edbng l\u00ean cao.<\/span><\/li>\n\n\n\n
                                2. Ch\u1eadm r\u00e3i \u0111i tay v\u1ec1 ph\u00eda tr\u01b0\u1edbc<\/span> (nh\u01b0 \u0111i b\u1ed9 b\u1eb1ng tay), trong khi ch\u00e2n gi\u1eef nguy\u00ean v\u1ecb tr\u00ed.<\/span><\/li>\n\n\n\n
                                3. Khi tay \u0111i \u0111\u1ebfn t\u01b0 th\u1ebf plank ho\u1eb7c h\u01a1i nghi\u00eang vai v\u1ec1 tr\u01b0\u1edbc, gi\u1eef 1\u20132 gi\u00e2y<\/span> \u0111\u1ec3 si\u1ebft c\u01a1 b\u1ee5ng v\u00e0 vai.<\/span><\/li>\n\n\n\n
                                4. Sau \u0111\u00f3 \u0111i tay ng\u01b0\u1ee3c l\u1ea1i<\/span>, \u0111\u01b0a ng\u01b0\u1eddi v\u1ec1 t\u01b0 th\u1ebf pike ban \u0111\u1ea7u.<\/li>\n<\/ol>\n\n\n\n

                                  S\u1ed1 reps: <\/span>6\u201310 l\u1ea7n \u00d7 3 hi\u1ec7p.<\/span><\/p>\n\n\n\n

                                  L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n

                                    \n
                                  • Kh\u00f4ng cong g\u1ed1i qu\u00e1 nhi\u1ec1u<\/span>, tr\u1eeb khi b\u1ea1n b\u1ecb c\u0103ng g\u00e2n kheo<\/span><\/li>\n\n\n\n
                                  • \u0110\u1ea3m b\u1ea3o tay \u0111i \u0111\u1ee7 xa<\/span> \u0111\u1ec3 k\u00edch ho\u1ea1t vai v\u00e0 core<\/span><\/li>\n\n\n\n
                                  • Si\u1ebft b\u1ee5ng<\/span> su\u1ed1t b\u00e0i \u0111\u1ec3 tr\u00e1nh v\u00f5ng l\u01b0ng khi \u0111\u1ebfn t\u01b0 th\u1ebf plank<\/span><\/li>\n<\/ul>\n\n\n\n
                                    \"Pike
                                    Pike Walk Out<\/em><\/figcaption><\/figure>\n\n\n\n

                                    <\/p>\n\n\n\n

                                    10. Bear Crawls<\/span><\/h2>\n\n\n\n

                                    L\u1ee3i \u00edch: <\/span>T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh vai, c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t to\u00e0n th\u00e2n v\u00e0 kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng. B\u00e0i n\u00e0y \u0111\u1eb7c bi\u1ec7t gi\u00fap vai ho\u1ea1t \u0111\u1ed9ng trong tr\u1ea1ng th\u00e1i ch\u1ecbu l\u1ef1c li\u00ean t\u1ee5c.<\/span><\/p>\n\n\n\n

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

                                      \n
                                    1. V\u00e0o t\u01b0 th\u1ebf b\u00f2 4 \u0111i\u1ec3m (tay \u2013 ch\u00e2n ch\u1ea1m s\u00e0n, \u0111\u1ea7u g\u1ed1i kh\u00f4ng ch\u1ea1m \u0111\u1ea5t).<\/span><\/li>\n\n\n\n
                                    2. Gi\u1eef l\u01b0ng th\u1eb3ng v\u00e0 c\u01a1 core si\u1ebft ch\u1eb7t.<\/span><\/li>\n\n\n\n
                                    3. Di chuy\u1ec3n t\u1eebng b\u01b0\u1edbc nh\u1ecf: tay ph\u1ea3i ti\u1ebfn \u2013 ch\u00e2n tr\u00e1i ti\u1ebfn \u2192 tay tr\u00e1i ti\u1ebfn \u2013 ch\u00e2n ph\u1ea3i ti\u1ebfn.
                                      <\/span><\/li>\n\n\n\n
                                    4. Di chuy\u1ec3n 5\u201310 b\u01b0\u1edbc t\u1edbi r\u1ed3i l\u00f9i l\u1ea1i.<\/span><\/li>\n<\/ol>\n\n\n\n

                                      S\u1ed1 reps: <\/span>20\u201330 gi\u00e2y \u00d7 3 hi\u1ec7p ho\u1eb7c 10 b\u01b0\u1edbc t\u1edbi lui.<\/span><\/p>\n\n\n\n

                                      L\u01b0u \u00fd:<\/span><\/p>\n\n\n\n