{"id":28200,"date":"2025-04-25T14:57:25","date_gmt":"2025-04-25T07:57:25","guid":{"rendered":"\/blog\/?p=28200"},"modified":"2025-04-25T14:57:28","modified_gmt":"2025-04-25T07:57:28","slug":"1-phut-plank-bang-bao-nhieu-cai-gap-bung","status":"publish","type":"post","link":"\/blog\/1-phut-plank-bang-bao-nhieu-cai-gap-bung\/","title":{"rendered":"1 ph\u00fat plank b\u1eb1ng bao nhi\u00eau c\u00e1i g\u1eadp b\u1ee5ng?"},"content":{"rendered":"\n<p><em>Plank v\u00e0 g\u1eadp b\u1ee5ng l\u00e0 hai b\u00e0i t\u1eadp ph\u1ed5 bi\u1ebfn v\u00e0 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c c\u1ea3i thi\u1ec7n \u0111\u1ed1t m\u1ee1, \u201ct\u1ea1o n\u00e9t\u201d c\u01a1 b\u1ee5ng. V\u1eady 1<\/em><strong><em> ph\u00fat plank b\u1eb1ng bao nhi\u00eau c\u00e1i g\u1eadp b\u1ee5ng<\/em><\/strong><em>? B\u1ea1n h\u00e3y theo d\u00f5i b\u00e0i vi\u1ebft n\u00e0y \u0111\u1ec3 c\u00f3 c\u00e2u tr\u1ea3 l\u1eddi c\u0169ng nh\u01b0 n\u1eafm nh\u1eefng g\u1ee3i \u00fd gi\u00fap qu\u00e1 tr\u00ecnh t\u1eadp b\u1ee5ng \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u.&nbsp;<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. 1 Ph\u00fat plank t\u01b0\u01a1ng \u0111\u01b0\u01a1ng kho\u1ea3ng 10 &#8211; 15 c\u00e1i g\u1eadp b\u1ee5ng<\/strong><\/h2>\n\n\n\n<p>Ch\u00fang ta c\u00f3 th\u1ec3 quy \u0111\u1ed5i 1 ph\u00fat plank t\u01b0\u01a1ng \u0111\u01b0\u01a1ng kho\u1ea3ng 10 &#8211; 15 c\u00e1i g\u1eadp b\u1ee5ng d\u1ef1a tr\u00ean l\u01b0\u1ee3ng calo ti\u00eau hao c\u1ee7a m\u1ed7i \u0111\u1ed9ng t\u00e1c:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1 ph\u00fat plank<\/strong>: \u0110\u1ed1t kho\u1ea3ng <strong>2 &#8211; 5 calo<\/strong>, t\u00f9y tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 v\u00e0 k\u1ef9 thu\u1eadt si\u1ebft c\u01a1.<\/li>\n\n\n\n<li><strong>1 l\u1ea7n g\u1eadp b\u1ee5ng<\/strong> (crunch): \u0110\u1ed1t kho\u1ea3ng <strong>0.3 &#8211; 0.5 calo<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p>Tuy nhi\u00ean, n\u1ebfu x\u00e9t theo s\u1ef1 hi\u1ec7u qu\u1ea3 l\u00ean c\u01a1 th\u1ec3 th\u00ec <strong>kh\u00f3 quy \u0111\u1ed5i ch\u00ednh x\u00e1c 1 ph\u00fat plank bao nhi\u00eau c\u00e1i g\u1eadp b\u1ee5ng <\/strong>b\u1edfi t\u1eebng b\u00e0i t\u1eadp t\u00e1c \u0111\u1ed9ng l\u00ean c\u01a1 th\u1ec3 theo hai c\u00e1ch r\u1ea5t kh\u00e1c nhau:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plank:<\/strong> L\u00e0 b\u00e0i t\u1eadp <strong>gi\u1eef t\u01b0 th\u1ebf t\u0129nh<\/strong>, gi\u00fap <strong>si\u1ebft ch\u1eb7t c\u01a1 core (c\u01a1 trung t\u00e2m)<\/strong> nh\u01b0 b\u1ee5ng, l\u01b0ng d\u01b0\u1edbi, h\u00f4ng\u2026 kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng s\u1ee9c b\u1ec1n m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 s\u1ee9c m\u1ea1nh c\u01a1 th\u1ec3 to\u00e0n di\u1ec7n.\u00a0<\/li>\n\n\n\n<li><strong>G\u1eadp b\u1ee5ng (crunch ho\u1eb7c sit-up): <\/strong>L\u00e0 b\u00e0i t\u1eadp <strong>chuy\u1ec3n \u0111\u1ed9ng<\/strong>, t\u00e1c \u0111\u1ed9ng ch\u1ee7 y\u1ebfu v\u00e0o <strong>v\u00f9ng b\u1ee5ng tr\u00ean<\/strong>, gi\u00fap b\u1ee5ng s\u0103n ch\u1eafc v\u00e0 n\u1ed5i c\u01a1 b\u1ee5ng r\u00f5 n\u1ebfu k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 gi\u1ea3m m\u1ee1.<\/li>\n<\/ul>\n\n\n\n<p>T\u00f3m l\u1ea1i, <strong>1 ph\u00fat plank t\u01b0\u01a1ng \u0111\u01b0\u01a1ng kho\u1ea3ng 10 &#8211; 15 c\u00e1i g\u1eadp b\u1ee5ng<\/strong> <em>v\u1ec1 m\u1ee9c ti\u00eau hao calo<\/em>. Nh\u01b0ng v\u1ec1 hi\u1ec7u qu\u1ea3 si\u1ebft c\u01a1 b\u1ee5ng, plank th\u01b0\u1eddng cho c\u1ea3m gi\u00e1c \u201cch\u00e1y b\u1ee5ng\u201d s\u00e2u h\u01a1n n\u1ebfu gi\u1eef \u0111\u00fang k\u1ef9 thu\u1eadt.<\/p>\n\n\n\n<p>Nh\u00ecn chung, n\u1ebfu mu\u1ed1n s\u1edf h\u1eefu c\u01a1 b\u1ee5ng s\u0103n, kh\u1ecfe v\u1edbi nh\u1eefng \u0111\u01b0\u1eddng n\u00e9t r\u00f5 r\u00e0ng, vi\u1ec7c t\u1eadp luy\u1ec7n k\u1ebft h\u1ee3p plank v\u00e0 g\u1eadp b\u1ee5ng l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft. B\u1ea1n c\u0169ng n\u00ean t\u1eadp luy\u1ec7n th\u00eam c\u00e1c b\u00e0i t\u1eadp cardio h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1, gi\u00fap c\u01a1 ph\u00e1t tri\u1ec3n d\u1ec5 d\u00e0ng h\u01a1n. B\u00ean c\u1ea1nh \u0111\u00f3, vi\u1ec7c duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khoa h\u1ecdc, b\u1ed5 sung protein, carb v\u00e0 ch\u1ea5t b\u00e9o t\u1ed1t th\u00f4ng qua tr\u1ee9ng, s\u1eefa, rau xanh, c\u00e1c lo\u1ea1i ng\u0169 c\u1ed1c,&#8230; c\u0169ng r\u1ea5t quan tr\u1ecdng gi\u00fap \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n cao.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"541\" src=\"\/blog\/wp-content\/uploads\/2025\/04\/1-1-phut-plank-bang-bao-nhieu-cai-gap-bung.png\" alt=\"B\u1ea1n n\u00ean t\u1eadp c\u00e1c \u0111\u1ed9ng t\u00e1c k\u1ebft h\u1ee3p plank v\u00e0 g\u1eadp b\u1ee5ng gi\u00fap t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 \" class=\"wp-image-28201\" srcset=\"\/blog\/wp-content\/uploads\/2025\/04\/1-1-phut-plank-bang-bao-nhieu-cai-gap-bung.png 850w, \/blog\/wp-content\/uploads\/2025\/04\/1-1-phut-plank-bang-bao-nhieu-cai-gap-bung-300x191.png 300w, \/blog\/wp-content\/uploads\/2025\/04\/1-1-phut-plank-bang-bao-nhieu-cai-gap-bung-768x489.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1ea1n n\u00ean t\u1eadp c\u00e1c \u0111\u1ed9ng t\u00e1c k\u1ebft h\u1ee3p plank v\u00e0 g\u1eadp b\u1ee5ng gi\u00fap t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 <\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. Plank v\u00e0 g\u1eadp b\u1ee5ng ph\u00f9 h\u1ee3p v\u1edbi \u0111\u1ed1i t\u01b0\u1ee3ng n\u00e0o?<\/strong><\/h2>\n\n\n\n<p>\u0110\u1ec3 l\u1ef1a ch\u1ecdn plank hay g\u1eadp b\u1ee5ng, b\u1ea1n c\u1ea7n d\u1ef1a v\u00e0o tr\u00ecnh \u0111\u1ed9, nhu c\u1ea7u t\u1eadp luy\u1ec7n:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><\/td><td><strong>Plank<\/strong><\/td><td><strong>G\u1eadp b\u1ee5ng<\/strong><\/td><\/tr><tr><td>\u0110\u1ed1i t\u01b0\u1ee3ng<\/td><td>Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/td><td>Ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 kinh nghi\u1ec7m<\/td><\/tr><tr><td>M\u1ee5c \u0111\u00edch t\u1eadp luy\u1ec7n<\/td><td>&#8211; C\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 l\u00f5i v\u00e0 t\u01b0 th\u1ebf<br>&#8211; T\u0103ng s\u1ee9c b\u1ec1n<\/td><td>&#8211; T\u0103ng s\u1ee9c kh\u1ecfe c\u01a1 b\u1ee5ng<br>&#8211; T\u1ea1o m\u00fai b\u1ee5ng r\u00f5 n\u00e9t<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2.1. \u0110\u1ed1i v\u1edbi \u0111\u1ed9ng t\u00e1c plank<\/h3>\n\n\n\n<p>Plank gi\u00fap ph\u00e1t tri\u1ec3n c\u01a1 b\u1ee5ng, l\u01b0ng, vai, v\u00e0 ch\u00e2n n\u00ean r\u1ea5t hi\u1ec7u qu\u1ea3 trong vi\u1ec7c c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 s\u1ee9c b\u1ec1n, ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n, ng\u01b0\u1eddi mu\u1ed1n c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 l\u00f5i, t\u0103ng kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3. Tuy nhi\u00ean, b\u1ea1n c\u1ea7n \u0111\u1eb7c bi\u1ec7t l\u01b0u \u00fd tr\u00e1nh v\u00f5ng l\u01b0ng ho\u1eb7c g\u1ed3ng c\u1ed5 \u0111\u1ec3 h\u1ea1n ch\u1ebf g\u00e2y c\u0103ng th\u1eb3ng cho c\u00e1c kh\u1edbp.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"\/blog\/wp-content\/uploads\/2025\/04\/2-1-phut-plank-bang-bao-nhieu-cai-gap-bung.png\" alt=\"Plank l\u00e0 b\u00e0i t\u1eadp kh\u00f4ng th\u1ec3 thi\u1ebfu trong b\u1ea5t k\u1ef3 bu\u1ed5i t\u1eadp b\u1ee5ng n\u00e0o \" class=\"wp-image-28202\" srcset=\"\/blog\/wp-content\/uploads\/2025\/04\/2-1-phut-plank-bang-bao-nhieu-cai-gap-bung.png 850w, \/blog\/wp-content\/uploads\/2025\/04\/2-1-phut-plank-bang-bao-nhieu-cai-gap-bung-300x169.png 300w, \/blog\/wp-content\/uploads\/2025\/04\/2-1-phut-plank-bang-bao-nhieu-cai-gap-bung-768x432.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Plank l\u00e0 b\u00e0i t\u1eadp kh\u00f4ng th\u1ec3 thi\u1ebfu trong b\u1ea5t k\u1ef3 bu\u1ed5i t\u1eadp b\u1ee5ng n\u00e0o <\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2.2. \u0110\u1ed1i v\u1edbi \u0111\u1ed9ng t\u00e1c g\u1eadp b\u1ee5ng<\/h3>\n\n\n\n<p>G\u1eadp b\u1ee5ng ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ai \u0111\u00e3 c\u00f3 m\u1ee9c \u0111\u1ed9 th\u1ec3 l\u1ef1c nh\u1ea5t \u0111\u1ecbnh, mu\u1ed1n t\u1eadp trung chuy\u00ean s\u00e2u v\u00e0o vi\u1ec7c t\u1ea1o n\u00e9t cho c\u01a1 b\u1ee5ng tr\u00ean v\u00e0 c\u01a1 b\u1ee5ng d\u01b0\u1edbi \u0111\u1ed3ng th\u1eddi s\u1edf h\u1eefu v\u00f2ng eo s\u0103n ch\u1eafc. Khi t\u1eadp luy\u1ec7n, b\u1ea1n c\u1ea7n si\u1ebft ch\u1eb7t b\u1ee5ng, d\u00f9ng l\u1ef1c c\u1ee7a nh\u00f3m c\u01a1 n\u00e0y n\u00e2ng c\u01a1 th\u1ec3 l\u00ean thay v\u00ec s\u1eed d\u1ee5ng c\u01a1 c\u1ed5 v\u00e0 c\u01a1 l\u01b0ng \u0111\u1ec3 tr\u00e1nh t\u00ecnh tr\u1ea1ng \u0111au m\u1ecfi.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"481\" src=\"\/blog\/wp-content\/uploads\/2025\/04\/3-1-phut-plank-bang-bao-nhieu-cai-gap-bung.png\" alt=\"G\u1eadp b\u1ee5ng gi\u00fap b\u1ea1n s\u1edf h\u1eefu v\u00f9ng b\u1ee5ng tr\u00ean s\u0103n ch\u1eafc \" class=\"wp-image-28204\" srcset=\"\/blog\/wp-content\/uploads\/2025\/04\/3-1-phut-plank-bang-bao-nhieu-cai-gap-bung.png 850w, \/blog\/wp-content\/uploads\/2025\/04\/3-1-phut-plank-bang-bao-nhieu-cai-gap-bung-300x170.png 300w, \/blog\/wp-content\/uploads\/2025\/04\/3-1-phut-plank-bang-bao-nhieu-cai-gap-bung-768x435.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>G\u1eadp b\u1ee5ng gi\u00fap b\u1ea1n s\u1edf h\u1eefu v\u00f9ng b\u1ee5ng tr\u00ean s\u0103n ch\u1eafc <\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. 6+ \u0110\u1ed9ng t\u00e1c plank k\u1ebft h\u1ee3p g\u1eadp b\u1ee5ng gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh to\u00e0n th\u00e2n<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">3.1. Side Plank with Leg Raise (Plank nghi\u00eang k\u1ebft h\u1ee3p n\u00e2ng ch\u00e2n)<\/h3>\n\n\n\n<p>\u0110\u1ed9ng t\u00e1c n\u00e0y t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 b\u1ee5ng nghi\u00eang v\u00e0 c\u01a1 h\u00f4ng, gi\u00fap gi\u1ea3m m\u1ee1 cho v\u00f9ng b\u1ee5ng hai b\u00ean&nbsp;<\/p>\n\n\n\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1<\/strong>: Nghi\u00eang ng\u01b0\u1eddi sang b\u00ean, ch\u00e2n d\u01b0\u1edbi co l\u1ea1i, ch\u00e2n tr\u00ean du\u1ed7i th\u1eb3ng sao cho ng\u01b0\u1eddi t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2<\/strong>: N\u00e2ng m\u1ed9t ch\u00e2n l\u00ean cao v\u00e0 gi\u1eef trong v\u00e0i gi\u00e2y r\u1ed3i h\u1ea1 xu\u1ed1ng v\u00e0 \u0111\u1ed5i b\u00ean. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c kho\u1ea3ng 15 &#8211; 20 l\u1ea7n.\u00a0<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"498\" src=\"\/blog\/wp-content\/uploads\/2025\/04\/4-1-phut-plank-bang-bao-nhieu-cai-gap-bung.png\" alt=\"N\u1ebfu c\u01a1 th\u1ec3 \u0111\u1ee7 kh\u1ecfe, b\u1ea1n c\u00f3 th\u1ec3 n\u00e2ng c\u1ea3 hai ch\u00e2n l\u00ean \u0111\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3\" class=\"wp-image-28205\" srcset=\"\/blog\/wp-content\/uploads\/2025\/04\/4-1-phut-plank-bang-bao-nhieu-cai-gap-bung.png 850w, \/blog\/wp-content\/uploads\/2025\/04\/4-1-phut-plank-bang-bao-nhieu-cai-gap-bung-300x176.png 300w, \/blog\/wp-content\/uploads\/2025\/04\/4-1-phut-plank-bang-bao-nhieu-cai-gap-bung-768x450.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>N\u1ebfu c\u01a1 th\u1ec3 \u0111\u1ee7 kh\u1ecfe, b\u1ea1n c\u00f3 th\u1ec3 n\u00e2ng c\u1ea3 hai ch\u00e2n l\u00ean \u0111\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3.2. Plank with Knee to Elbow (Plank k\u1ebft h\u1ee3p \u0111\u1ea7u g\u1ed1i ch\u1ea1m khu\u1ef7u tay)<\/h3>\n\n\n\n<p>\u0110\u00e2y l\u00e0 \u0111\u1ed9ng t\u00e1c gi\u00fap ph\u00e1t tri\u1ec3n c\u01a1 b\u1ee5ng to\u00e0n di\u1ec7n v\u00e0 c\u01a1 vai, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3.<\/p>\n\n\n\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1<\/strong>: \u0110\u01b0a ng\u01b0\u1eddi v\u00e0o t\u01b0 th\u1ebf plank<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2<\/strong>: L\u1ea7n l\u01b0\u1ee3t \u0111\u01b0a \u0111\u1ea7u g\u1ed1i ch\u00e9o v\u1ec1 ph\u00eda khu\u1ef7u tay \u0111\u1ed1i di\u1ec7n, th\u1ef1c hi\u1ec7n li\u00ean t\u1ee5c kho\u1ea3ng 15 &#8211; 20 l\u1ea7n<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"600\" src=\"\/blog\/wp-content\/uploads\/2025\/04\/5-1-phut-plank-bang-bao-nhieu-cai-gap-bung.png\" alt=\"B\u1ea1n c\u1ea7n \u0111\u1ed5 ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc m\u1ed9t ch\u00fat \u0111\u1ed3ng th\u1eddi tr\u00e1nh \u0111\u1ec3 l\u01b0ng b\u1ecb v\u00f5ng \" class=\"wp-image-28206\" srcset=\"\/blog\/wp-content\/uploads\/2025\/04\/5-1-phut-plank-bang-bao-nhieu-cai-gap-bung.png 850w, \/blog\/wp-content\/uploads\/2025\/04\/5-1-phut-plank-bang-bao-nhieu-cai-gap-bung-300x212.png 300w, \/blog\/wp-content\/uploads\/2025\/04\/5-1-phut-plank-bang-bao-nhieu-cai-gap-bung-768x542.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1ea1n c\u1ea7n \u0111\u1ed5 ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc m\u1ed9t ch\u00fat \u0111\u1ed3ng th\u1eddi tr\u00e1nh \u0111\u1ec3 l\u01b0ng b\u1ecb v\u00f5ng <\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3.3. Mountain Climbers (Leo n\u00fai)<\/h3>\n\n\n\n<p>Mountain climber l\u00e0 \u0111\u1ed9ng t\u00e1c l\u00fd t\u01b0\u1edfng gi\u00fap gi\u1ea3m m\u1ee1, t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng v\u00e0 t\u1ed1t cho tim m\u1ea1ch.&nbsp;<\/p>\n\n\n\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1<\/strong>: \u0110\u01b0a ng\u01b0\u1eddi v\u00e0o t\u01b0 th\u1ebf plank<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2<\/strong>: L\u1ea7n l\u01b0\u1ee3t \u0111\u01b0a ch\u00e2n tr\u00e1i th\u1eb3ng v\u1ec1 h\u01b0\u1edbng kh\u1ee7y tay tr\u00e1i. Thu v\u1ec1 v\u00e0 th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 v\u1edbi ch\u00e2n ph\u1ea3i<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"638\" src=\"\/blog\/wp-content\/uploads\/2025\/04\/6-1-phut-plank-bang-bao-nhieu-cai-gap-bung-2.png\" alt=\"B\u1ea1n ch\u00fa \u00fd gi\u1eef ng\u01b0\u1eddi t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng, tr\u00e1nh cong l\u01b0ng \" class=\"wp-image-28210\" srcset=\"\/blog\/wp-content\/uploads\/2025\/04\/6-1-phut-plank-bang-bao-nhieu-cai-gap-bung-2.png 850w, \/blog\/wp-content\/uploads\/2025\/04\/6-1-phut-plank-bang-bao-nhieu-cai-gap-bung-2-300x225.png 300w, \/blog\/wp-content\/uploads\/2025\/04\/6-1-phut-plank-bang-bao-nhieu-cai-gap-bung-2-768x576.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1ea1n ch\u00fa \u00fd gi\u1eef ng\u01b0\u1eddi t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng, tr\u00e1nh cong l\u01b0ng <\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3.4. Plank with Shoulder Taps (Plank k\u1ebft h\u1ee3p v\u1ed7 vai)<\/h3>\n\n\n\n<p>B\u00e0i t\u1eadp n\u00e0y gi\u00fap s\u0103n ch\u1eafc nh\u00f3m c\u01a1 b\u1ee5ng, vai v\u00e0 tay \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh to\u00e0n th\u00e2n.<\/p>\n\n\n\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1:<\/strong> B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2<\/strong>: N\u00e2ng m\u1ed9t tay l\u00ean v\u1ed7 v\u00e0o vai \u0111\u1ed1i di\u1ec7n. H\u1ea1 xu\u1ed1ng v\u00e0 l\u1eb7p l\u1ea1i t\u01b0\u01a1ng t\u1ef1 v\u1edbi b\u00ean c\u00f2n l\u1ea1i sao cho th\u00e2n ng\u01b0\u1eddi \u1ed5n \u0111\u1ecbnh su\u1ed1t qu\u00e1 tr\u00ecnh t\u1eadp<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"\/blog\/wp-content\/uploads\/2025\/04\/7-1-phut-plank-bang-bao-nhieu-cai-gap-bung.png\" alt=\"B\u1ea1n c\u1ea7n gi\u1eef c\u1ed1 \u0111\u1ecbnh h\u00f4ng v\u00e0 m\u00f4ng trong l\u00fac t\u1eadp \" class=\"wp-image-28212\" srcset=\"\/blog\/wp-content\/uploads\/2025\/04\/7-1-phut-plank-bang-bao-nhieu-cai-gap-bung.png 850w, \/blog\/wp-content\/uploads\/2025\/04\/7-1-phut-plank-bang-bao-nhieu-cai-gap-bung-300x169.png 300w, \/blog\/wp-content\/uploads\/2025\/04\/7-1-phut-plank-bang-bao-nhieu-cai-gap-bung-768x432.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1ea1n c\u1ea7n gi\u1eef c\u1ed1 \u0111\u1ecbnh h\u00f4ng v\u00e0 m\u00f4ng trong l\u00fac t\u1eadp <\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3.5. Plank with Hip Twist (Plank k\u1ebft h\u1ee3p xoay h\u00f4ng)<\/h3>\n\n\n\n<p>N\u1ebfu b\u1ea1n mu\u1ed1n s\u1edf h\u1eefu v\u00f9ng b\u1ee5ng, h\u00f4ng v\u00e0 eo s\u0103n ch\u1eafc, nh\u1ea5t \u0111\u1ecbnh kh\u00f4ng th\u1ec3 b\u1ecf qua b\u00e0i t\u1eadp n\u00e0y.&nbsp;<\/p>\n\n\n\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u01b0a ng\u01b0\u1eddi v\u00e0o t\u01b0 th\u1ebf plank \u1edf bi\u1ebfn th\u1ec3 hover v\u1edbi hai kh\u1ee7y tay ch\u1ea1m th\u1ea3m<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2<\/strong>: Xoay h\u00f4ng sang m\u1ed9t b\u00ean g\u1ea7n s\u00e1t th\u1ea3m r\u1ed3i quay v\u1ec1 trung t\u00e2m v\u00e0 l\u00e0m t\u01b0\u01a1ng t\u1ef1 v\u1edbi b\u00ean c\u00f2n l\u1ea1i<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"458\" src=\"\/blog\/wp-content\/uploads\/2025\/04\/8-1-phut-plank-bang-bao-nhieu-cai-gap-bung.png\" alt=\"B\u1ea1n c\u1ea7n c\u1ed1 g\u1eafng \u0111\u1ea9y h\u00f4ng sang b\u00ean c\u00e0ng s\u00e1t th\u1ea3m c\u00e0ng t\u1ed1t \" class=\"wp-image-28214\" srcset=\"\/blog\/wp-content\/uploads\/2025\/04\/8-1-phut-plank-bang-bao-nhieu-cai-gap-bung.png 850w, \/blog\/wp-content\/uploads\/2025\/04\/8-1-phut-plank-bang-bao-nhieu-cai-gap-bung-300x162.png 300w, \/blog\/wp-content\/uploads\/2025\/04\/8-1-phut-plank-bang-bao-nhieu-cai-gap-bung-768x414.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1ea1n c\u1ea7n c\u1ed1 g\u1eafng \u0111\u1ea9y h\u00f4ng sang b\u00ean c\u00e0ng s\u00e1t th\u1ea3m c\u00e0ng t\u1ed1t <\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3.7. Plank with Leg Lift (Plank k\u1ebft h\u1ee3p n\u00e2ng ch\u00e2n)<\/h3>\n\n\n\n<p>\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp c\u00f3 t\u00e1c d\u1ee5ng c\u1ea3i thi\u1ec7n c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 m\u00f4ng, \u0111\u1ed3ng th\u1eddi gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh ph\u1ea7n c\u01a1 th\u1ec3 d\u01b0\u1edbi.<\/p>\n\n\n\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank (ho\u1eb7c hover)<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2<\/strong>: N\u00e2ng m\u1ed9t ch\u00e2n l\u00ean cao, gi\u1eef v\u00e0i gi\u00e2y v\u00e0 thay \u0111\u1ed5i ch\u00e2n<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"850\" src=\"\/blog\/wp-content\/uploads\/2025\/04\/9-1-phut-plank-bang-bao-nhieu-cai-gap-bung.png\" alt=\"B\u1ea1n c\u00f3 th\u1ec3 ch\u1ed1ng hai tay l\u00ean \u0111\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3 c\u1ee7a \u0111\u1ed9ng t\u00e1c \" class=\"wp-image-28215\" srcset=\"\/blog\/wp-content\/uploads\/2025\/04\/9-1-phut-plank-bang-bao-nhieu-cai-gap-bung.png 850w, \/blog\/wp-content\/uploads\/2025\/04\/9-1-phut-plank-bang-bao-nhieu-cai-gap-bung-300x300.png 300w, \/blog\/wp-content\/uploads\/2025\/04\/9-1-phut-plank-bang-bao-nhieu-cai-gap-bung-150x150.png 150w, \/blog\/wp-content\/uploads\/2025\/04\/9-1-phut-plank-bang-bao-nhieu-cai-gap-bung-768x768.png 768w, \/blog\/wp-content\/uploads\/2025\/04\/9-1-phut-plank-bang-bao-nhieu-cai-gap-bung-120x120.png 120w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1ea1n c\u00f3 th\u1ec3 ch\u1ed1ng hai tay l\u00ean \u0111\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3 c\u1ee7a \u0111\u1ed9ng t\u00e1c <\/em><\/figcaption><\/figure>\n\n\n\n<p><em>T\u00f3m l\u1ea1i, ch\u00fang ta c\u00f3 th\u1ec3 quy \u0111\u1ed5i <\/em><strong><em>1 ph\u00fat plank b\u1eb1ng kho\u1ea3ng 10 &#8211; 15 c\u00e1i g\u1eadp b\u1ee5ng. <\/em><\/strong><em>C\u1ea3 plank v\u00e0 g\u1eadp b\u1ee5ng \u0111\u1ec1u l\u00e0 nh\u1eefng b\u00e0i t\u1eadp c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3 cho vi\u1ec7c ph\u00e1t tri\u1ec3n c\u01a1 b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 th\u1ec3. V\u00ec v\u1eady, b\u1ea1n n\u00ean ki\u00ean tr\u00ec k\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n hai b\u00e0i t\u1eadp n\u00e0y c\u0169ng nh\u01b0 x\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khoa h\u1ecdc \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Nh\u1eb1m tr\u00e1nh \u0111au b\u00e0n tay, kh\u1ee7y tay trong qu\u00e1 tr\u00ecnh plank, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o th\u00eam nh\u1eefng m\u1eabu <a href=\"https:\/\/www.decathlon.vn\/search?query=th%E1%BA%A3m%20t%E1%BA%ADp&amp;indexName=prod_pim_v1_index&amp;queryID=10f7bcc53135f4f9f9fab185b7cf11d4\" target=\"_blank\" rel=\"noreferrer noopener\">th\u1ea3m t\u1eadp<\/a> ch\u1ea5t l\u01b0\u1ee3ng t\u1ea1i <a href=\"https:\/\/www.decathlon.vn\/\" target=\"_blank\" rel=\"noreferrer noopener\">Decathlon<\/a> \u2013 th\u01b0\u01a1ng hi\u1ec7u th\u1ec3 thao uy t\u00edn \u0111\u1ebfn t\u1eeb Ph\u00e1p. T\u1ea1i \u0111\u00e2y, b\u1ea1n s\u1ebd t\u00ecm th\u1ea5y \u0111a d\u1ea1ng d\u00f2ng th\u1ea3m t\u1eadp ph\u00f9 h\u1ee3p v\u1edbi c\u00e1c b\u1ed9 m\u00f4n fitness, yoga, pilates,&#8230; v\u1edbi m\u1ee9c gi\u00e1 \u01b0u \u0111\u00e3i ch\u1ec9 t\u1eeb 99.000 VND.<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Plank v\u00e0 g\u1eadp b\u1ee5ng l\u00e0 hai b\u00e0i t\u1eadp ph\u1ed5 bi\u1ebfn v\u00e0 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c c\u1ea3i thi\u1ec7n \u0111\u1ed1t m\u1ee1, \u201ct\u1ea1o n\u00e9t\u201d c\u01a1 b\u1ee5ng. V\u1eady 1&hellip;<\/p>\n","protected":false},"author":5,"featured_media":28217,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[8,23],"tags":[],"class_list":["post-28200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kinh-nghiem-the-thao","category-tu-van-tap-gym"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2025\/04\/1-1-phut-plank-bang-bao-nhieu-cai-gap-bung-1.png",850,455,false],"thumbnail":["\/blog\/wp-content\/uploads\/2025\/04\/1-1-phut-plank-bang-bao-nhieu-cai-gap-bung-1-150x150.png",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2025\/04\/1-1-phut-plank-bang-bao-nhieu-cai-gap-bung-1-300x161.png",300,161,true],"medium_large":["\/blog\/wp-content\/uploads\/2025\/04\/1-1-phut-plank-bang-bao-nhieu-cai-gap-bung-1-768x411.png",768,411,true],"large":["\/blog\/wp-content\/uploads\/2025\/04\/1-1-phut-plank-bang-bao-nhieu-cai-gap-bung-1.png",850,455,false],"1536x1536":["\/blog\/wp-content\/uploads\/2025\/04\/1-1-phut-plank-bang-bao-nhieu-cai-gap-bung-1.png",850,455,false],"2048x2048":["\/blog\/wp-content\/uploads\/2025\/04\/1-1-phut-plank-bang-bao-nhieu-cai-gap-bung-1.png",850,455,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2025\/04\/1-1-phut-plank-bang-bao-nhieu-cai-gap-bung-1-120x120.png",120,120,true]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"Plank v\u00e0 g\u1eadp b\u1ee5ng l\u00e0 hai b\u00e0i t\u1eadp ph\u1ed5 bi\u1ebfn v\u00e0 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c c\u1ea3i thi\u1ec7n \u0111\u1ed1t m\u1ee1, \u201ct\u1ea1o n\u00e9t\u201d c\u01a1 b\u1ee5ng. V\u1eady 1&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/28200","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/comments?post=28200"}],"version-history":[{"count":1,"href":"\/blog\/wp-json\/wp\/v2\/posts\/28200\/revisions"}],"predecessor-version":[{"id":28219,"href":"\/blog\/wp-json\/wp\/v2\/posts\/28200\/revisions\/28219"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/28217"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=28200"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=28200"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=28200"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}