{"id":28395,"date":"2025-05-02T15:25:20","date_gmt":"2025-05-02T08:25:20","guid":{"rendered":"\/blog\/?p=28395"},"modified":"2025-05-02T15:25:23","modified_gmt":"2025-05-02T08:25:23","slug":"plank-dung-cach","status":"publish","type":"post","link":"\/blog\/plank-dung-cach\/","title":{"rendered":"H\u01b0\u1edbng d\u1eabn c\u00e1ch plank \u0111\u00fang c\u00e1ch v\u00e0 c\u00e1c t\u01b0 th\u1ebf t\u1eeb c\u01a1 b\u1ea3n \u0111\u1ebfn n\u00e2ng cao"},"content":{"rendered":"\n<p>Plank l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp to\u00e0n th\u00e2n hi\u1ec7u qu\u1ea3 nh\u1ea5t, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng, l\u01b0ng, vai v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd h\u01b0\u1edbng d\u1eabn chi ti\u1ebft c\u00e1ch plank \u0111\u00fang c\u00e1ch t\u1ea1i nh\u00e0 gi\u00fap b\u1ea1n t\u1ed1i \u01b0u h\u00f3a b\u00e0i t\u1eadp n\u00e0y, mang l\u1ea1i v\u00f2ng eo s\u0103n ch\u1eafc, gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n k\u1ef9 thu\u1eadt plank \u0111\u00fang c\u00e1ch t\u1ea1i nh\u00e0\u00a0<\/h2>\n\n\n\n<p>\u0110\u1ec3 th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf plank \u0111\u00fang c\u00e1ch, b\u1ea1n c\u1ea7n t\u1eadp trung v\u00e0o k\u1ef9 thu\u1eadt, ki\u1ec3m so\u00e1t h\u01a1i th\u1edf v\u00e0 duy tr\u00ec s\u1ef1 \u1ed5n \u0111\u1ecbnh. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1c b\u01b0\u1edbc chi ti\u1ebft:<\/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 n\u1eb1m s\u1ea5p tr\u00ean s\u00e0n. Ch\u1ed1ng hai khu\u1ef7u tay xu\u1ed1ng th\u1ea3m t\u1eadp, \u0111\u1ea3m b\u1ea3o khu\u1ef7u tay \u0111\u1eb7t ngay d\u01b0\u1edbi vai, t\u1ea1o th\u00e0nh m\u1ed9t g\u00f3c vu\u00f4ng 90 \u0111\u1ed9 \u1edf kh\u1edbp vai. Sau \u0111\u00f3, du\u1ed7i th\u1eb3ng hai ch\u00e2n ra ph\u00eda sau, ch\u1ed1ng c\u00e1c \u0111\u1ea7u ng\u00f3n ch\u00e2n xu\u1ed1ng s\u00e0n \u0111\u1ec3 l\u00e0m tr\u1ee5, d\u1ed3n tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 l\u00ean hai khu\u1ef7u tay v\u00e0 c\u00e1c \u0111\u1ea7u ng\u00f3n ch\u00e2n.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2:<\/strong> Si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng v\u00e0 c\u01a1 b\u1ee5ng m\u1ed9t c\u00e1ch ch\u1ee7 \u0111\u1ed9ng. B\u1ea1n c\u00f3 th\u1ec3 c\u1ea3m nh\u1eadn s\u1ef1 c\u0103ng c\u1ee9ng v\u00e0 \u1ed5n \u0111\u1ecbnh c\u1ee7a to\u00e0n b\u1ed9 ph\u1ea7n c\u01a1 core. Vi\u1ec7c si\u1ebft ch\u1eb7t n\u00e0y gi\u00fap gi\u1eef cho c\u01a1 th\u1ec3 b\u1ea1n th\u1eb3ng h\u00e0ng v\u00e0 ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng v\u00f5ng l\u01b0ng.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 3: <\/strong>Gi\u1eef cho m\u1eaft nh\u00ecn th\u1eb3ng xu\u1ed1ng s\u00e0n, vu\u00f4ng g\u00f3c v\u1edbi m\u1eb7t th\u1ea3m t\u1eadp. Quan tr\u1ecdng l\u00e0 duy tr\u00ec t\u01b0 th\u1ebf c\u01a1 th\u1ec3 sao cho c\u1ed5, vai, l\u01b0ng v\u00e0 ch\u00e2n t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng ho\u00e0n h\u1ea3o. N\u1ebfu kh\u00f4ng c\u00f3 g\u01b0\u01a1ng quan s\u00e1t, h\u00e3y h\u00ecnh dung c\u01a1 th\u1ec3 b\u1ea1n l\u00e0 m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng k\u00e9o d\u00e0i t\u1eeb \u0111\u1ec9nh \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n. Tr\u00e1nh \u0111\u1ec3 h\u00f4ng b\u1ecb n\u00e2ng l\u00ean qu\u00e1 cao ho\u1eb7c h\u1ea1 xu\u1ed1ng qu\u00e1 th\u1ea5p.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 4: <\/strong>Duy tr\u00ec t\u01b0 th\u1ebf plank \u1ed5n \u0111\u1ecbnh n\u00e0y trong kho\u1ea3ng th\u1eddi gian t\u1eeb 30 \u0111\u1ebfn 60 gi\u00e2y \u0111\u1ec3 ho\u00e0n th\u00e0nh m\u1ed9t hi\u1ec7p (set). Ngh\u1ec9 15-30 gi\u00e2y gi\u1eefa c\u00e1c set, th\u1ef1c hi\u1ec7n 2-3 set m\u1ed7i bu\u1ed5i t\u1eadp. L\u01b0u \u00fd h\u00edt th\u1edf \u0111\u1ec1u \u0111\u1eb7n trong su\u1ed1t qu\u00e1 tr\u00ecnh th\u1ef1c hi\u1ec7n.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"568\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/1-plank-dung-cach.png\" alt=\"Plank \u0111\u00fang c\u00e1ch gi\u00fap tr\u00e1nh c\u00e1c ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng \u0111\u00e1ng c\u00f3.\" class=\"wp-image-28396\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/1-plank-dung-cach.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/1-plank-dung-cach-300x200.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/1-plank-dung-cach-768x513.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Plank \u0111\u00fang c\u00e1ch gi\u00fap tr\u00e1nh c\u00e1c ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng \u0111\u00e1ng c\u00f3.<\/em><\/figcaption><\/figure>\n\n\n\n<p>N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y \u0111au ho\u1eb7c kh\u00f3 gi\u1eef t\u01b0 th\u1ebf, h\u00e3y chuy\u1ec3n sang c\u00e1c bi\u1ebfn th\u1ec3 d\u1ec5 h\u01a1n (nh\u01b0 plank ch\u1ed1ng g\u1ed1i) v\u00e0 t\u0103ng d\u1ea7n th\u1eddi gian khi \u0111\u00e3 quen. \u0110\u1ec3 c\u00f3 tr\u1ea3i nghi\u1ec7m t\u1eadp luy\u1ec7n tho\u1ea3i m\u00e1i v\u00e0 h\u1ea1n ch\u1ebf c\u00e1c ch\u1ea5n th\u01b0\u01a1ng c\u1ecd x\u00e1t da v\u1edbi m\u1eb7t \u0111\u1ea5t, b\u1ea1n \u0111\u1eebng qu\u00ean chu\u1ea9n b\u1ecb m\u1ed9t chi\u1ebfc th\u1ea3m t\u1eadp ch\u1ea5t l\u01b0\u1ee3ng.&nbsp;<\/p>\n\n\n\n<p>V\u1edbi c\u00e1c d\u00f2ng <a href=\"https:\/\/www.decathlon.vn\/c\/yoga-pilates\/th%E1%BA%A3m-yoga-pilates-t%C3%BAi-%C4%91%E1%BB%B1ng-th%E1%BA%A3m.html\" target=\"_blank\" rel=\"noreferrer noopener\">th\u1ea3m t\u1eadp ch\u1ea5t l\u01b0\u1ee3ng cao t\u1ea1i Decathlon<\/a>, b\u1ea1n c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn theo nhu c\u1ea7u v\u1ec1 \u0111\u1ed9 d\u00e0y, \u0111\u1ed9 \u0111\u00e0n h\u1ed3i v\u00e0 kh\u1ea3 n\u0103ng b\u00e1m s\u00e0n. Vi\u1ec7c s\u1eed d\u1ee5ng th\u1ea3m ph\u00f9 h\u1ee3p kh\u00f4ng ch\u1ec9 gi\u00fap n\u00e2ng cao hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n m\u00e0 c\u00f2n g\u00f3p ph\u1ea7n b\u1ea3o v\u1ec7 c\u01a1 th\u1ec3 kh\u1ecfi c\u00e1c t\u1ed5n th\u01b0\u01a1ng kh\u00f4ng mong mu\u1ed1n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. H\u01b0\u1edbng d\u1eabn m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp plank t\u1eeb c\u01a1 b\u1ea3n \u0111\u1ebfn n\u00e2ng cao<\/h2>\n\n\n\n<p>Plank c\u00f3 nhi\u1ec1u bi\u1ebfn th\u1ec3, t\u1eeb c\u01a1 b\u1ea3n d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi \u0111\u1ebfn n\u00e2ng cao cho nh\u1eefng ai mu\u1ed1n th\u1eed th\u00e1ch s\u1ee9c m\u1ea1nh c\u01a1 l\u00f5i. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 7 bi\u1ebfn th\u1ec3 plank ph\u1ed5 bi\u1ebfn nh\u1ea5t:&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2.1. Plank ch\u1ed1ng g\u1ed1i<\/h3>\n\n\n\n<p>Plank ch\u1ed1ng g\u1ed1i l\u00e0 bi\u1ebfn th\u1ec3 plank nh\u1eb9 nh\u00e0ng h\u01a1n, l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi m\u1edbi ho\u1eb7c c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 l\u01b0ng. Thay v\u00ec ch\u1ed1ng b\u1eb1ng ng\u00f3n ch\u00e2n, b\u1ea1n d\u00f9ng \u0111\u1ea7u g\u1ed1i l\u00e0m tr\u1ee5, gi\u1ea3m \u00e1p l\u1ef1c l\u00ean core v\u00e0 l\u01b0ng d\u01b0\u1edbi. B\u00e0i t\u1eadp n\u00e0y v\u1eabn hi\u1ec7u qu\u1ea3 k\u00edch ho\u1ea1t c\u01a1 b\u1ee5ng, l\u01b0ng d\u01b0\u1edbi v\u00e0 m\u00f4ng, x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng cho c\u00e1c bi\u1ebfn th\u1ec3 kh\u00f3 h\u01a1n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"595\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/2-plank-dung-cach.png\" alt=\"Plank ch\u1ed1ng g\u1ed1i ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.\" class=\"wp-image-28397\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/2-plank-dung-cach.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/2-plank-dung-cach-300x210.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/2-plank-dung-cach-768x538.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Plank ch\u1ed1ng g\u1ed1i ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u1eb1m s\u1ea5p, ch\u1ed1ng khu\u1ef7u tay d\u01b0\u1edbi vai, c\u1eb3ng tay song song, du\u1ed7i th\u1eb3ng ch\u00e2n.<\/li>\n\n\n\n<li>H\u1ea1 g\u1ed1i xu\u1ed1ng s\u00e0n, r\u1ed9ng b\u1eb1ng h\u00f4ng, d\u1ed3n tr\u1ecdng l\u01b0\u1ee3ng l\u00ean khu\u1ef7u tay v\u00e0 \u0111\u1ea7u g\u1ed1i.<\/li>\n\n\n\n<li>Si\u1ebft ch\u1eb7t b\u1ee5ng (k\u00e9o r\u1ed1n v\u00e0o), si\u1ebft m\u00f4ng, gi\u1eef l\u01b0ng th\u1eb3ng t\u1eeb vai \u0111\u1ebfn g\u1ed1i.<\/li>\n\n\n\n<li>M\u1eaft nh\u00ecn xu\u1ed1ng s\u00e0n, gi\u1eef \u0111\u1ea7u, c\u1ed5, l\u01b0ng th\u1eb3ng.<\/li>\n\n\n\n<li>Duy tr\u00ec 30 gi\u00e2y &#8211; 1 ph\u00fat, h\u00edt th\u1edf \u0111\u1ec1u sau \u0111\u00f3 h\u1ea1 t\u1eeb t\u1eeb xu\u1ed1ng s\u00e0n.\u00a0<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kh\u00f4ng \u0111\u1ec3 l\u01b0ng cong ho\u1eb7c m\u00f4ng n\u00e2ng qu\u00e1 cao.<\/li>\n\n\n\n<li>Th\u1edf \u0111\u1ec1u, kh\u00f4ng n\u00edn th\u1edf.<\/li>\n\n\n\n<li>N\u1ebfu c\u1ea3m th\u1ea5y \u0111au c\u1ed5, \u0111i\u1ec1u ch\u1ec9nh m\u1eaft nh\u00ecn xu\u1ed1ng s\u00e0n c\u00e1ch m\u0169i kho\u1ea3ng 30cm.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.2. Plank ch\u1ed1ng g\u1ed1i du\u1ed7i th\u1eb3ng tay<\/h3>\n\n\n\n<p>Plank ch\u1ed1ng g\u1ed1i du\u1ed7i th\u1eb3ng tay l\u00e0 bi\u1ebfn th\u1ec3 plank trung gian, t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 kh\u00f3 b\u1eb1ng c\u00e1ch du\u1ed7i th\u1eb3ng c\u00e1nh tay, d\u1ed3n l\u1ef1c l\u00ean tay v\u00e0 g\u1ed1i. B\u00e0i t\u1eadp n\u00e0y t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd v\u00e0o core (b\u1ee5ng, l\u01b0ng d\u01b0\u1edbi, m\u00f4ng) v\u00e0 k\u00edch ho\u1ea1t th\u00eam c\u01a1 vai, c\u00e1nh tay, n\u00e2ng cao s\u1ee9c m\u1ea1nh to\u00e0n di\u1ec7n ph\u1ea7n th\u00e2n tr\u00ean, chu\u1ea9n b\u1ecb cho plank gi\u1eef th\u1eb3ng tay ti\u00eau chu\u1ea9n.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"584\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/3-plank-dung-cach.png\" alt=\"Plank ch\u1ed1ng g\u1ed1i du\u1ed7i th\u1eb3ng tay ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi \u0111\u00e3 quen v\u1edbi plank c\u01a1 b\u1ea3n.\" class=\"wp-image-28398\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/3-plank-dung-cach.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/3-plank-dung-cach-300x206.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/3-plank-dung-cach-768x528.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Plank ch\u1ed1ng g\u1ed1i du\u1ed7i th\u1eb3ng tay ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi \u0111\u00e3 quen v\u1edbi plank c\u01a1 b\u1ea3n.<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u1eb1m s\u1ea5p, ch\u1ed1ng hai tay th\u1eb3ng xu\u1ed1ng s\u00e0n, tay ngay d\u01b0\u1edbi vai, l\u00f2ng b\u00e0n tay \u00fap.<\/li>\n\n\n\n<li>Co hai \u0111\u1ea7u g\u1ed1i, \u0111\u1eb7t \u0111\u1ea7u g\u1ed1i xu\u1ed1ng s\u00e0n, d\u1ed3n tr\u1ecdng l\u01b0\u1ee3ng l\u00ean tay v\u00e0 \u0111\u1ea7u g\u1ed1i.<\/li>\n\n\n\n<li>Si\u1ebft c\u01a1 b\u1ee5ng, gi\u1eef l\u01b0ng th\u1eb3ng, c\u1ed5 trung l\u1eadp, m\u1eaft nh\u00ecn xu\u1ed1ng s\u00e0n.<\/li>\n\n\n\n<li>Duy tr\u00ec t\u01b0 th\u1ebf trong 20-30 gi\u00e2y, th\u1ef1c hi\u1ec7n 2-3 set.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kh\u00f4ng kh\u00f3a c\u1ee9ng khu\u1ef7u tay \u0111\u1ec3 tr\u00e1nh c\u0103ng kh\u1edbp.<\/li>\n\n\n\n<li>Gi\u1eef vai \u1ed5n \u0111\u1ecbnh, kh\u00f4ng nh\u00fan vai l\u00ean tai.<\/li>\n\n\n\n<li>H\u00edt th\u1edf \u0111\u1ec1u, th\u1edf ra khi si\u1ebft c\u01a1 b\u1ee5ng.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.3. Plank b\u1eb1ng khu\u1ef7u tay\u00a0<\/h3>\n\n\n\n<p>Plank b\u1eb1ng khu\u1ef7u tay, hay c\u00f2n g\u1ecdi l\u00e0 plank c\u1eb3ng tay, l\u00e0 m\u1ed9t b\u00e0i t\u1eadp isometric c\u01a1 b\u1ea3n nh\u01b0ng v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3 \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a c\u00e1c c\u01a1 c\u1ed1t l\u00f5i. \u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp t\u0129nh, ngh\u0129a l\u00e0 b\u1ea1n gi\u1eef m\u1ed9t t\u01b0 th\u1ebf c\u1ed1 \u0111\u1ecbnh trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh thay v\u00ec th\u1ef1c hi\u1ec7n c\u00e1c chuy\u1ec3n \u0111\u1ed9ng l\u1eb7p \u0111i l\u1eb7p l\u1ea1i. Plank \u0111\u00fang c\u00e1ch b\u1eb1ng khu\u1ef7u tay l\u00e0 n\u1ec1n t\u1ea3ng quan tr\u1ecdng \u0111\u1ec3 ti\u1ebfn t\u1edbi c\u00e1c bi\u1ebfn th\u1ec3 plank n\u00e2ng cao v\u00e0 c\u00e1c b\u00e0i t\u1eadp core ph\u1ee9c t\u1ea1p h\u01a1n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"445\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/4-plank-dung-cach.png\" alt=\"Plank b\u1eb1ng khu\u1ef7u tay l\u00e0 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n nh\u1ea5t.\" class=\"wp-image-28399\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/4-plank-dung-cach.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/4-plank-dung-cach-300x157.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/4-plank-dung-cach-768x402.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Plank b\u1eb1ng khu\u1ef7u tay l\u00e0 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n nh\u1ea5t.<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u1eb1m s\u1ea5p, ch\u1ed1ng hai khu\u1ef7u tay ngay d\u01b0\u1edbi vai, t\u1ea1o g\u00f3c 90 \u0111\u1ed9.<\/li>\n\n\n\n<li>Du\u1ed7i th\u1eb3ng hai ch\u00e2n ra ph\u00eda sau, ch\u1ed1ng c\u00e1c \u0111\u1ea7u ng\u00f3n ch\u00e2n xu\u1ed1ng s\u00e0n, d\u1ed3n tr\u1ecdng l\u01b0\u1ee3ng l\u00ean khu\u1ef7u tay v\u00e0 \u0111\u1ea7u ng\u00f3n ch\u00e2n.<\/li>\n\n\n\n<li>Si\u1ebft c\u01a1 m\u00f4ng v\u00e0 c\u01a1 b\u1ee5ng, gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n. M\u1eaft nh\u00ecn xu\u1ed1ng s\u00e0n, \u1edf kho\u1ea3ng gi\u1eefa hai c\u1eb3ng tay ho\u1eb7c h\u01a1i ch\u1ebfch v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u0111\u1ec3 gi\u1eef cho c\u1ed5 \u1edf v\u1ecb tr\u00ed trung t\u00ednh, th\u1eb3ng h\u00e0ng v\u1edbi c\u1ed9t s\u1ed1ng.<\/li>\n\n\n\n<li>Duy tr\u00ec t\u01b0 th\u1ebf plank \u1ed5n \u0111\u1ecbnh n\u00e0y trong kho\u1ea3ng 30 &#8211; 60 gi\u00e2y.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tr\u00e1nh \u0111\u1ec3 l\u01b0ng b\u1ecb cong ho\u1eb7c v\u00f5ng xu\u1ed1ng, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 g\u00e2y \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng.<\/li>\n\n\n\n<li>Gi\u1eef cho khu\u1ef7u tay h\u01a1i cong nh\u1eb9 \u0111\u1ec3 tr\u00e1nh g\u00e2y c\u0103ng th\u1eb3ng cho kh\u1edbp.<\/li>\n\n\n\n<li>Th\u1edf \u0111\u1ec1u, kh\u00f4ng n\u00edn th\u1edf \u0111\u1ec3 tr\u00e1nh m\u1ec7t m\u1ecfi nhanh.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.4. Plank gi\u1eef th\u1eb3ng tay<\/h3>\n\n\n\n<p>Plank gi\u1eef th\u1eb3ng tay, hay c\u00f2n g\u1ecdi l\u00e0 high plank ho\u1eb7c straight-arm plank, l\u00e0 m\u1ed9t bi\u1ebfn th\u1ec3 plank n\u00e2ng cao h\u01a1n so v\u1edbi plank b\u1eb1ng khu\u1ef7u tay. T\u01b0 th\u1ebf n\u00e0y kh\u00f4ng ch\u1ec9 t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd v\u00e0o c\u00e1c c\u01a1 core (b\u1ee5ng, l\u01b0ng d\u01b0\u1edbi, m\u00f4ng) m\u00e0 c\u00f2n t\u0103ng c\u01b0\u1eddng s\u1ef1 tham gia c\u1ee7a c\u00e1c c\u01a1 vai, ng\u1ef1c v\u00e0 c\u00e1nh tay, \u0111\u00f2i h\u1ecfi s\u1ef1 \u1ed5n \u0111\u1ecbnh v\u00e0 s\u1ee9c m\u1ea1nh l\u1edbn h\u01a1n \u1edf ph\u1ea7n th\u00e2n tr\u00ean. \u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp tuy\u1ec7t v\u1eddi \u0111\u1ec3 x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng s\u1ee9c m\u1ea1nh to\u00e0n di\u1ec7n cho c\u1ea3 ph\u1ea7n th\u00e2n tr\u00ean v\u00e0 core.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"566\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/5-plank-dung-cach.png\" alt=\"Plank gi\u1eef th\u1eb3ng tay t\u00e1c \u0111\u1ed9ng m\u1ea1nh v\u00e0o v\u00f9ng c\u01a1 l\u00f5i.\" class=\"wp-image-28400\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/5-plank-dung-cach.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/5-plank-dung-cach-300x200.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/5-plank-dung-cach-768x511.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Plank gi\u1eef th\u1eb3ng tay t\u00e1c \u0111\u1ed9ng m\u1ea1nh v\u00e0o v\u00f9ng c\u01a1 l\u00f5i.<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>C\u00e1c b\u01b0\u1edbc c\u01a1 b\u1ea3n:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u1eb1m s\u1ea5p, ch\u1ed1ng hai tay th\u1eb3ng xu\u1ed1ng s\u00e0n, tay ngay d\u01b0\u1edbi vai, l\u00f2ng b\u00e0n tay \u00fap.<\/li>\n\n\n\n<li>Du\u1ed7i th\u1eb3ng hai ch\u00e2n, d\u1ed3n tr\u1ecdng l\u01b0\u1ee3ng l\u00ean tay v\u00e0 \u0111\u1ea7u ng\u00f3n ch\u00e2n.<\/li>\n\n\n\n<li>Si\u1ebft c\u01a1 b\u1ee5ng, n\u00e2ng th\u00e2n l\u00ean kh\u1ecfi m\u1eb7t s\u00e0n, gi\u1eef t\u01b0 th\u1ebf sao cho \u0111\u1ea7u, c\u1ed5, vai, l\u01b0ng, h\u00f4ng v\u00e0 ch\u00e2n t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng. Tr\u00e1nh \u0111\u1ec3 h\u00f4ng b\u1ecb v\u00f5ng xu\u1ed1ng ho\u1eb7c nh\u00f4 l\u00ean qu\u00e1 cao.<\/li>\n\n\n\n<li>Duy tr\u00ec t\u01b0 th\u1ebf trong 30-60 gi\u00e2y, sau \u0111\u00f3 t\u1eeb t\u1eeb h\u1ea1 th\u00e2n ng\u01b0\u1eddi xu\u1ed1ng s\u00e0n m\u1ed9t c\u00e1ch nh\u1eb9 nh\u00e0ng \u0111\u1ec3 tr\u00e1nh g\u00e2y \u00e1p l\u1ef1c \u0111\u1ed9t ng\u1ed9t l\u00ean c\u1ed5 tay v\u00e0 vai.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c plank \u0111\u00fang c\u00e1ch, kh\u00f4ng \u0111\u1ec3 vai nh\u00fan l\u00ean ho\u1eb7c h\u00f4ng n\u00e2ng qu\u00e1 cao.<\/li>\n\n\n\n<li>Gi\u1eef khu\u1ef7u tay h\u01a1i m\u1ec1m, kh\u00f4ng kh\u00f3a c\u1ee9ng, ph\u00e2n b\u1ed5 \u0111\u1ec1u tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 l\u00ean c\u1ea3 hai tay \u0111\u1ec3 tr\u00e1nh g\u00e2y \u00e1p l\u1ef1c qu\u00e1 l\u1edbn l\u00ean m\u1ed9t b\u00ean.<\/li>\n\n\n\n<li>H\u00edt th\u1edf \u0111\u1ec1u, t\u1eadp trung v\u00e0o c\u01a1 b\u1ee5ng.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.5. K\u1ebft h\u1ee3p plank b\u1eb1ng khu\u1ef7u tay v\u00e0 plank gi\u1eef th\u1eb3ng tay (n\u00e2ng cao)<\/h3>\n\n\n\n<p>\u0110\u00e2y l\u00e0 m\u1ed9t bi\u1ebfn th\u1ec3 n\u00e2ng cao, \u0111\u00f2i h\u1ecfi s\u1ef1 chuy\u1ec3n \u0111\u1ed5i nh\u1ecbp nh\u00e0ng gi\u1eefa hai t\u01b0 th\u1ebf plank c\u01a1 b\u1ea3n: plank b\u1eb1ng khu\u1ef7u tay v\u00e0 plank gi\u1eef th\u1eb3ng tay. Vi\u1ec7c lu\u00e2n phi\u00ean gi\u1eefa hai t\u01b0 th\u1ebf gi\u00fap k\u00edch ho\u1ea1t c\u00e1c c\u01a1 theo nh\u1eefng c\u00e1ch kh\u00e1c nhau, mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n to\u00e0n di\u1ec7n h\u01a1n cho ph\u1ea7n th\u00e2n tr\u00ean v\u00e0 core. B\u00e0i t\u1eadp n\u00e0y c\u00f3 hi\u1ec7u qu\u1ea3 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n, s\u1ef1 \u1ed5n \u0111\u1ecbnh v\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3 r\u1ea5t t\u1ed1t.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"335\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/6-plank-dung-cach.png\" alt=\"Plank walk l\u00e0 bi\u1ebfn th\u1ec3 n\u00e2ng cao c\u1ee7a 2 t\u01b0 th\u1ebf plank c\u01a1 b\u1ea3n.\" class=\"wp-image-28401\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/6-plank-dung-cach.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/6-plank-dung-cach-300x118.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/6-plank-dung-cach-768x303.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Plank walk l\u00e0 bi\u1ebfn th\u1ec3 n\u00e2ng cao c\u1ee7a 2 t\u01b0 th\u1ebf plank c\u01a1 b\u1ea3n.<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>C\u00e1c b\u01b0\u1edbc c\u01a1 b\u1ea3n:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank \u0111\u00fang c\u00e1ch b\u1eb1ng khu\u1ef7u tay. N\u1eb1m s\u1ea5p, ch\u1ed1ng hai khu\u1ef7u tay xu\u1ed1ng s\u00e0n ngay d\u01b0\u1edbi vai, c\u1eb3ng tay song song, du\u1ed7i th\u1eb3ng ch\u00e2n ra sau, ch\u1ed1ng b\u1eb1ng \u0111\u1ea7u ng\u00f3n ch\u00e2n. Gi\u1eef cho c\u01a1 th\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n.<\/li>\n\n\n\n<li>T\u1eeb t\u1eeb \u0111\u1ea9y ng\u01b0\u1eddi l\u00ean b\u1eb1ng c\u00e1ch du\u1ed7i th\u1eb3ng t\u1eebng c\u00e1nh tay, b\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch \u0111\u1eb7t l\u00f2ng b\u00e0n tay ph\u1ea3i xu\u1ed1ng s\u00e0n ngay d\u01b0\u1edbi vai, sau \u0111\u00f3 ti\u1ebfp t\u1ee5c v\u1edbi tay c\u00f2n l\u1ea1i.<\/li>\n\n\n\n<li>T\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng tr\u1edf l\u1ea1i t\u01b0 th\u1ebf plank b\u1eb1ng khu\u1ef7u tay, h\u1ea1 t\u1eebng khu\u1ef7u tay xu\u1ed1ng s\u00e0n m\u1ed9t c\u00e1ch c\u00f3 ki\u1ec3m so\u00e1t.<\/li>\n\n\n\n<li>Ti\u1ebfp t\u1ee5c lu\u00e2n phi\u00ean gi\u1eefa hai t\u01b0 th\u1ebf plank n\u00e0y trong 30-45 gi\u00e2y.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gi\u1eef h\u00f4ng \u1ed5n \u0111\u1ecbnh, kh\u00f4ng xoay h\u00f4ng khi chuy\u1ec3n \u0111\u1ed5i.<\/li>\n\n\n\n<li>Di chuy\u1ec3n ch\u1eadm r\u00e3i, ki\u1ec3m so\u00e1t t\u1eebng \u0111\u1ed9ng t\u00e1c.<\/li>\n\n\n\n<li>Th\u1edf \u0111\u1ec1u, th\u1edf ra khi du\u1ed7i tay.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.6. Plank nghi\u00eang tr\u00ean khu\u1ef7u tay (n\u00e2ng cao)<\/h3>\n\n\n\n<p>Plank nghi\u00eang tr\u00ean khu\u1ef7u tay l\u00e0 m\u1ed9t bi\u1ebfn th\u1ec3 plank n\u00e2ng cao t\u1eadp trung v\u00e0o vi\u1ec7c t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a c\u00e1c c\u01a1 li\u00ean s\u01b0\u1eddn \u1edf hai b\u00ean eo, c\u00e1c c\u01a1 core kh\u00e1c v\u00e0 c\u01a1 vai. Thay v\u00ec gi\u1eef th\u1eb3ng ng\u01b0\u1eddi nh\u01b0 plank ti\u00eau chu\u1ea9n, b\u1ea1n s\u1ebd gi\u1eef c\u01a1 th\u1ec3 tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng nghi\u00eang, ch\u1ec9 v\u1edbi m\u1ed9t khu\u1ef7u tay v\u00e0 c\u1ea1nh ngo\u00e0i c\u1ee7a m\u1ed9t b\u00e0n ch\u00e2n l\u00e0m \u0111i\u1ec3m t\u1ef1a ch\u00ednh. B\u00e0i t\u1eadp n\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh xoay v\u00e0 kh\u1ea3 n\u0103ng ch\u1ed1ng xoay c\u1ee7a c\u01a1 th\u1ec3, \u0111\u1ed3ng th\u1eddi gi\u00fap t\u1ea1o h\u00ecnh v\u00f9ng eo thon g\u1ecdn h\u01a1n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"584\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/7-plank-dung-cach.png\" alt=\"Plank nghi\u00eang tr\u00ean khu\u1ef7u tay l\u00e0 m\u1ed9t bi\u1ebfn th\u1ec3 plank n\u00e2ng cao.\" class=\"wp-image-28402\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/7-plank-dung-cach.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/7-plank-dung-cach-300x206.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/7-plank-dung-cach-768x528.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Plank nghi\u00eang tr\u00ean khu\u1ef7u tay l\u00e0 m\u1ed9t bi\u1ebfn th\u1ec3 plank n\u00e2ng cao.<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u1eb1m nghi\u00eang b\u00ean ph\u1ea3i, ch\u1ed1ng khu\u1ef7u tay ph\u1ea3i ngay d\u01b0\u1edbi vai, c\u1eb3ng tay h\u01b0\u1edbng th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng ho\u1eb7c n\u1eafm l\u1ea1i. Du\u1ed7i th\u1eb3ng hai ch\u00e2n v\u00e0 x\u1ebfp ch\u1ed3ng l\u00ean nhau, ho\u1eb7c \u0111\u1eb7t m\u1ed9t ch\u00e2n tr\u01b0\u1edbc ch\u00e2n kia.<\/li>\n\n\n\n<li>Si\u1ebft c\u01a1 b\u1ee5ng, n\u00e2ng h\u00f4ng l\u00ean sao cho c\u01a1 th\u1ec3 t\u1ea1o \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n.<\/li>\n\n\n\n<li>\u0110\u1eb7t tay c\u00f2n l\u1ea1i l\u00ean h\u00f4ng ho\u1eb7c gi\u01a1 th\u1eb3ng l\u00ean tr\u1ea7n.<\/li>\n\n\n\n<li>Gi\u1eef cho \u0111\u1ea7u th\u1eb3ng h\u00e0ng v\u1edbi c\u1ed9t s\u1ed1ng, m\u1eaft nh\u00ecn th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n\n\n\n<li>Duy tr\u00ec t\u01b0 th\u1ebf trong 20-30 gi\u00e2y, t\u1eeb t\u1eeb h\u1ea1 h\u00f4ng xu\u1ed1ng s\u00e0n, ngh\u1ec9 ng\u01a1i m\u1ed9t ch\u00fat, sau \u0111\u00f3 l\u1eb7p l\u1ea1i c\u00e1c b\u01b0\u1edbc t\u01b0\u01a1ng t\u1ef1 cho b\u00ean c\u00f2n l\u1ea1i.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kh\u00f4ng \u0111\u1ec3 h\u00f4ng h\u1ea1 xu\u1ed1ng ho\u1eb7c nghi\u00eang v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n\n\n\n<li>Gi\u1eef vai \u1ed5n \u0111\u1ecbnh, kh\u00f4ng nh\u00fan vai.<\/li>\n\n\n\n<li>Th\u1edf \u0111\u1ec1u, t\u1eadp trung v\u00e0o c\u01a1 b\u1ee5ng xi\u00ean.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.7. Plank di chuy\u1ec3n (n\u00e2ng cao)<\/h3>\n\n\n\n<p>Plank di chuy\u1ec3n l\u00e0 m\u1ed9t nh\u00f3m c\u00e1c bi\u1ebfn th\u1ec3 plank n\u00e2ng cao, trong \u0111\u00f3 b\u1ea1n s\u1ebd th\u1ef1c hi\u1ec7n c\u00e1c chuy\u1ec3n \u0111\u1ed9ng tay, ch\u00e2n trong khi v\u1eabn duy tr\u00ec t\u01b0 th\u1ebf plank c\u01a1 b\u1ea3n. Plank di chuy\u1ec3n gi\u00fap n\u00e2ng cao s\u1ee9c b\u1ec1n, t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 l\u00f5i, vai v\u00e0 c\u1ea3i thi\u1ec7n s\u1ef1 ph\u1ed1i h\u1ee3p, ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi \u0111\u00e3 th\u00e0nh th\u1ea1o plank c\u01a1 b\u1ea3n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"444\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/8-plank-dung-cach.png\" alt=\"Plank di chuy\u1ec3n l\u00e0 bi\u1ebfn th\u1ec3 n\u00e2ng cao c\u1ee7a plank b\u1eb1ng khu\u1ef7u tay.\" class=\"wp-image-28403\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/8-plank-dung-cach.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/8-plank-dung-cach-300x157.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/8-plank-dung-cach-768x401.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Plank di chuy\u1ec3n l\u00e0 bi\u1ebfn th\u1ec3 n\u00e2ng cao c\u1ee7a plank b\u1eb1ng khu\u1ef7u tay.<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank th\u1eb3ng tay, hai tay ch\u1ed1ng th\u1eb3ng xu\u1ed1ng s\u00e0n, ngay d\u01b0\u1edbi vai, l\u00f2ng b\u00e0n tay \u00fap. Du\u1ed7i th\u1eb3ng hai ch\u00e2n, d\u1ed3n tr\u1ecdng l\u01b0\u1ee3ng l\u00ean tay v\u00e0 \u0111\u1ea7u ng\u00f3n ch\u00e2n, gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n.<\/li>\n\n\n\n<li>Si\u1ebft c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 m\u00f4ng, \u0111\u1ea3m b\u1ea3o c\u1ed5 trung l\u1eadp, m\u1eaft nh\u00ecn xu\u1ed1ng s\u00e0n c\u00e1ch m\u0169i kho\u1ea3ng 30cm.<\/li>\n\n\n\n<li>Di chuy\u1ec3n tay ph\u1ea3i v\u00e0 ch\u00e2n ph\u1ea3i sang b\u00ean ph\u1ea3i 3-5 b\u01b0\u1edbc sang b\u00ean ph\u1ea3i, \u0111\u1ea3m b\u1ea3o m\u1ed7i b\u01b0\u1edbc \u0111\u1ec1u ki\u1ec3m so\u00e1t v\u00e0 kh\u00f4ng l\u00e0m h\u00f4ng l\u1eafc l\u01b0.<\/li>\n\n\n\n<li>\u0110\u1ed5i h\u01b0\u1edbng sang tr\u00e1i, ti\u1ebfp t\u1ee5c trong 30-45 gi\u00e2y.\u00a0<\/li>\n\n\n\n<li>Th\u1ef1c hi\u1ec7n 2-3 set, ngh\u1ec9 15-30 gi\u00e2y gi\u1eefa c\u00e1c set.<\/li>\n\n\n\n<li>K\u1ebft th\u00fac b\u1eb1ng c\u00e1ch h\u1ea1 c\u01a1 th\u1ec3 xu\u1ed1ng ch\u1eadm r\u00e3i, th\u01b0 gi\u00e3n v\u1edbi \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 nh\u01b0 child\u2019s pose.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gi\u1eef h\u00f4ng \u1ed5n \u0111\u1ecbnh, kh\u00f4ng n\u00e2ng m\u00f4ng qu\u00e1 cao.<\/li>\n\n\n\n<li>Di chuy\u1ec3n ch\u1eadm r\u00e3i, ki\u1ec3m so\u00e1t t\u1eebng b\u01b0\u1edbc.<\/li>\n\n\n\n<li>Th\u1edf \u0111\u1ec1u, th\u1edf ra khi b\u01b0\u1edbc sang b\u00ean.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">3. C\u00e1c l\u1ed7i th\u01b0\u1eddng g\u1eb7p khi t\u1eadp plank\u00a0<\/h2>\n\n\n\n<p>B\u00e0i t\u1eadp plank mang l\u1ea1i v\u00f4 v\u00e0n l\u1ee3i \u00edch v\u1ec1 s\u1ee9c b\u1ec1n v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng. Tuy nhi\u00ean, r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi, \u0111\u1eb7c bi\u1ec7t l\u00e0 nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, th\u01b0\u1eddng m\u1eafc ph\u1ea3i nh\u1eefng sai l\u1ea7m c\u01a1 b\u1ea3n, kh\u00f4ng ch\u1ec9 l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n m\u00e0 c\u00f2n ti\u1ec1m \u1ea9n nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 sai l\u1ea7m ph\u1ed5 bi\u1ebfn nh\u1ea5t:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sai l\u1ea7m 1: \u0110\u1ec3 l\u01b0ng d\u01b0\u1edbi b\u1ecb v\u00f5ng xu\u1ed1ng<\/h3>\n\n\n\n<p>\u0110\u00e2y l\u00e0 l\u1ed7i sai kinh \u0111i\u1ec3n v\u00e0 nguy hi\u1ec3m nh\u1ea5t, th\u01b0\u1eddng g\u1eb7p \u1edf ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c khi c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi. Khi ph\u1ea7n th\u1eaft l\u01b0ng s\u1ee5p xu\u1ed1ng, \u00e1p l\u1ef1c d\u1ed3n tr\u1ef1c ti\u1ebfp l\u00ean c\u1ed9t s\u1ed1ng, d\u1ec5 d\u1eabn \u0111\u1ebfn \u0111au nh\u1ee9c v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 l\u01b0ng sau n\u00e0y. Nguy\u00ean nh\u00e2n th\u01b0\u1eddng do c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 m\u00f4ng ho\u1ea1t \u0111\u1ed9ng kh\u00f4ng \u0111\u1ee7 m\u1ea1nh \u0111\u1ec3 duy tr\u00ec \u0111\u01b0\u1eddng th\u1eb3ng cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"445\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/9-plank-dung-cach.png\" alt=\"V\u00f5ng l\u01b0ng khi plank c\u00f3 th\u1ec3 g\u00e2y \u0111au l\u01b0ng.\" class=\"wp-image-28404\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/9-plank-dung-cach.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/9-plank-dung-cach-300x157.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/9-plank-dung-cach-768x402.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>V\u00f5ng l\u01b0ng khi plank c\u00f3 th\u1ec3 g\u00e2y \u0111au l\u01b0ng.<\/em><\/figcaption><\/figure>\n\n\n\n<p>\u0110\u1ec3 kh\u1eafc ph\u1ee5c, h\u00e3y t\u1eadp trung v\u00e0o vi\u1ec7c ch\u1ee7 \u0111\u1ed9ng si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng b\u1eb1ng c\u00e1ch k\u00e9o r\u1ed1n h\u01b0\u1edbng v\u1ec1 ph\u00eda c\u1ed9t s\u1ed1ng, \u0111\u1ed3ng th\u1eddi g\u1ed3ng c\u01a1 m\u00f4ng \u0111\u1ec3 gi\u1eef cho h\u00f4ng kh\u00f4ng b\u1ecb x\u1ec7 xu\u1ed1ng. Trong qu\u00e1 tr\u00ecnh t\u1eadp, b\u1ea1n n\u00ean th\u01b0\u1eddng xuy\u00ean ki\u1ec3m tra t\u01b0 th\u1ebf b\u1eb1ng c\u00e1ch h\u00ecnh dung m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n ho\u1eb7c t\u1eadp luy\u1ec7n tr\u01b0\u1edbc g\u01b0\u01a1ng \u0111\u1ec3 c\u00f3 s\u1ef1 \u0111i\u1ec1u ch\u1ec9nh k\u1ecbp th\u1eddi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sai l\u1ea7m 2: \u0110\u1ea9y m\u00f4ng l\u00ean cao<\/h3>\n\n\n\n<p>M\u1ed9t sai l\u1ea7m ph\u1ed5 bi\u1ebfn kh\u00e1c l\u00e0 vi\u1ec7c n\u00e2ng cao ph\u1ea7n h\u00f4ng qu\u00e1 m\u1ee9c trong khi th\u1ef1c hi\u1ec7n plank, t\u1ea1o th\u00e0nh h\u00ecnh ch\u1eef V ng\u01b0\u1ee3c. Nguy\u00ean nh\u00e2n th\u01b0\u1eddng l\u00e0 do ng\u01b0\u1eddi t\u1eadp c\u1ed1 g\u1eafng l\u00e0m cho b\u00e0i t\u1eadp tr\u1edf n\u00ean d\u1ec5 d\u00e0ng h\u01a1n ho\u1eb7c ch\u01b0a n\u1eafm v\u1eefng \u0111\u01b0\u1ee3c k\u1ef9 thu\u1eadt plank chu\u1ea9n. Khi m\u00f4ng b\u1ecb \u0111\u1ea9y l\u00ean cao, tr\u1ecdng t\u00e2m c\u01a1 th\u1ec3 s\u1ebd d\u1ed3n nhi\u1ec1u h\u01a1n v\u00e0o vai v\u00e0 ch\u00e2n, l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"531\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/10-plank-dung-cach.png\" alt=\"\u0110\u1ea9y m\u00f4ng l\u00ean qu\u00e1 cao \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u qu\u1ea3 plank.\" class=\"wp-image-28405\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/10-plank-dung-cach.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/10-plank-dung-cach-300x187.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/10-plank-dung-cach-768x480.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>\u0110\u1ea9y m\u00f4ng l\u00ean qu\u00e1 cao \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u qu\u1ea3 plank.<\/em><\/figcaption><\/figure>\n\n\n\n<p>\u0110\u1ec3 kh\u1eafc ph\u1ee5c, b\u1ea1n n\u00ean t\u1eadp trung v\u00e0o vi\u1ec7c duy tr\u00ec m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n. Ch\u1ee7 \u0111\u1ed9ng h\u1ea1 th\u1ea5p ph\u1ea7n h\u00f4ng xu\u1ed1ng cho \u0111\u1ebfn khi to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 b\u1ea1n n\u1eb1m tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng, t\u1eeb \u0111\u00f3 \u0111\u1ea3m b\u1ea3o r\u1eb1ng c\u00e1c c\u01a1 core \u0111ang \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t m\u1ed9t c\u00e1ch t\u1ed1i \u01b0u.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sai l\u1ea7m 3: Kh\u00f4ng c\u1ed1 \u0111\u1ecbnh t\u01b0 th\u1ebf \u0111\u1ea7u&nbsp;<\/h3>\n\n\n\n<p>Vi\u1ec7c \u0111\u1ec3 \u0111\u1ea7u r\u0169 xu\u1ed1ng ho\u1eb7c ng\u1ea9ng l\u00ean qu\u00e1 cao l\u00e0 g\u00e2y c\u0103ng th\u1eb3ng kh\u00f4ng c\u1ea7n thi\u1ebft cho c\u00e1c c\u01a1 \u1edf c\u1ed5 v\u00e0 vai, \u0111\u1ed3ng th\u1eddi \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ef1 th\u1eb3ng h\u00e0ng t\u1ef1 nhi\u00ean c\u1ee7a c\u1ed9t s\u1ed1ng. Nguy\u00ean nh\u00e2n c\u1ee7a l\u1ed7i n\u00e0y c\u00f3 th\u1ec3 l\u00e0 do ng\u01b0\u1eddi t\u1eadp kh\u00f4ng ch\u00fa \u00fd \u0111\u1ebfn t\u01b0 th\u1ebf \u0111\u1ea7u ho\u1eb7c c\u1ea3m th\u1ea5y m\u1ecfi c\u1ed5 khi gi\u1eef l\u00e2u.&nbsp;<\/p>\n\n\n\n<p>\u0110\u1ec3 kh\u1eafc ph\u1ee5c, h\u00e3y gi\u1eef cho \u0111\u1ea7u th\u1eb3ng h\u00e0ng v\u1edbi c\u1ed9t s\u1ed1ng, m\u1eaft nh\u00ecn xu\u1ed1ng s\u00e0n \u1edf kho\u1ea3ng gi\u1eefa hai tay ho\u1eb7c h\u01a1i ch\u1ebfch v\u1ec1 ph\u00eda tr\u01b0\u1edbc. \u0110\u1ed3ng th\u1eddi, h\u00e3y gi\u1eef cho vai th\u01b0 gi\u00e3n, tr\u00e1nh r\u1ee5t vai v\u1ec1 ph\u00eda tai.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sai l\u1ea7m 4: Kh\u00f4ng \u0111\u1ec3 \u00fd \u0111\u1ebfn h\u01a1i th\u1edf<\/h3>\n\n\n\n<p>N\u00edn th\u1edf khi plank l\u00e0m t\u0103ng \u00e1p l\u1ef1c l\u00ean \u1ed5 b\u1ee5ng, g\u00e2y c\u0103ng th\u1eb3ng kh\u00f4ng c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3 v\u00e0 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng duy tr\u00ec t\u01b0 th\u1ebf \u1ed5n \u0111\u1ecbnh trong th\u1eddi gian d\u00e0i. L\u1ed7i sai n\u00e0y th\u01b0\u1eddng \u0111\u1ebfn t\u1eeb vi\u1ec7c ng\u01b0\u1eddi t\u1eadp qu\u00e1 t\u1eadp trung v\u00e0o vi\u1ec7c gi\u1eef t\u01b0 th\u1ebf ho\u1eb7c kh\u00f4ng nh\u1eadn th\u1ee9c \u0111\u01b0\u1ee3c t\u1ea7m quan tr\u1ecdng c\u1ee7a vi\u1ec7c th\u1edf \u0111\u00fang c\u00e1ch.&nbsp;&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"566\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/11-plank-dung-cach.png\" alt=\"H\u00edt th\u1edf \u0111\u00fang c\u00e1ch gi\u00fap b\u1ea1n gi\u1eef t\u01b0 th\u1ebf plank l\u00e2u h\u01a1n.\" class=\"wp-image-28406\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/11-plank-dung-cach.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/11-plank-dung-cach-300x200.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/11-plank-dung-cach-768x511.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>H\u00edt th\u1edf \u0111\u00fang c\u00e1ch gi\u00fap b\u1ea1n gi\u1eef t\u01b0 th\u1ebf plank l\u00e2u h\u01a1n.<\/em><\/figcaption><\/figure>\n\n\n\n<p>\u0110\u1ec3 kh\u1eafc ph\u1ee5c, b\u1ea1n n\u00ean t\u1eadp trung h\u00edt v\u00e0o b\u1eb1ng m\u0169i v\u00e0 th\u1edf ra b\u1eb1ng mi\u1ec7ng m\u1ed9t c\u00e1ch nh\u1ecbp nh\u00e0ng. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap cung c\u1ea5p oxy cho c\u01a1 b\u1eafp, duy tr\u00ec s\u1ef1 t\u1eadp trung v\u00e0 gi\u00fap b\u1ea1n gi\u1eef \u0111\u01b0\u1ee3c t\u01b0 th\u1ebf plank l\u00e2u h\u01a1n v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sai l\u1ea7m 5: Qu\u00e1 \u0111\u1ec3 \u00fd \u0111\u1ebfn th\u1eddi gian<\/h3>\n\n\n\n<p>Khi b\u1ea1n \u01b0u ti\u00ean s\u1ed1 l\u01b0\u1ee3ng h\u01a1n ch\u1ea5t l\u01b0\u1ee3ng, k\u1ebft qu\u1ea3 nh\u1eadn \u0111\u01b0\u1ee3c kh\u00f4ng ch\u1ec9 kh\u00f4ng mang l\u1ea1i l\u1ee3i \u00edch cho vi\u1ec7c t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 core m\u00e0 c\u00f2n c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng \u0111\u00e1ng c\u00f3 cho l\u01b0ng v\u00e0 vai.&nbsp;<\/p>\n\n\n\n<p>\u0110\u1ec3 kh\u1eafc ph\u1ee5c, h\u00e3y t\u1eadp trung v\u00e0o vi\u1ec7c gi\u1eef \u0111\u00fang t\u01b0 th\u1ebf plank ngay t\u1eeb nh\u1eefng gi\u00e2y \u0111\u1ea7u ti\u00ean. N\u1ebfu b\u1ea1n kh\u00f4ng th\u1ec3 duy tr\u00ec t\u01b0 th\u1ebf \u0111\u00fang trong kho\u1ea3ng th\u1eddi gian mong mu\u1ed1n, h\u00e3y chia b\u00e0i t\u1eadp th\u00e0nh nhi\u1ec1u hi\u1ec7p ng\u1eafn v\u1edbi th\u1eddi gian ngh\u1ec9 h\u1ee3p l\u00fd gi\u1eefa c\u00e1c hi\u1ec7p. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n \u0111ang th\u1ef1c hi\u1ec7n plank v\u1edbi form chu\u1ea9n trong m\u1ed7i gi\u00e2y c\u1ee7a b\u00e0i t\u1eadp.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. C\u00e1c c\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p khi t\u1eadp plank<\/h2>\n\n\n\n<p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 gi\u1ea3i \u0111\u00e1p chi ti\u1ebft cho nh\u1eefng th\u1eafc m\u1eafc ph\u1ed5 bi\u1ebfn gi\u00fap b\u1ea1n t\u1eadp plank \u0111\u00fang c\u00e1ch v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">M\u1ed7i set plank n\u00ean k\u00e9o d\u00e0i trong bao l\u00e2u v\u00e0 n\u00ean t\u1eadp bao nhi\u00eau set m\u1ed9t ng\u00e0y?<\/h3>\n\n\n\n<p>Th\u1eddi gian gi\u1eef plank t\u00f9y thu\u1ed9c v\u00e0o tr\u00ecnh \u0111\u1ed9. Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u n\u00ean gi\u1eef 10-30 gi\u00e2y m\u1ed7i set, t\u1eadp trung v\u00e0o k\u1ef9 thu\u1eadt. Ng\u01b0\u1eddi t\u1eadp th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 gi\u1eef kho\u1ea3ng 60 gi\u00e2y. Ng\u01b0\u1eddi n\u00e2ng cao c\u00f3 th\u1ec3 gi\u1eef \u0111\u1ebfn 2 ph\u00fat n\u1ebfu form chu\u1ea9n. N\u00ean t\u1eadp 2-3 set m\u1ed7i ng\u00e0y, c\u00f3 th\u1ec3 ph\u00e2n b\u1ed5 ho\u1eb7c t\u1eadp trung v\u00e0o m\u1ed9t bu\u1ed5i, l\u1eafng nghe ph\u1ea3n \u1ee9ng c\u1ee7a c\u01a1 th\u1ec3 \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh ph\u00f9 h\u1ee3p.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"515\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/12-plank-dung-cach.png\" alt=\"Th\u1eddi gian gi\u1eef plank t\u00f9y thu\u1ed9c v\u00e0o tr\u00ecnh \u0111\u1ed9.\" class=\"wp-image-28407\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/12-plank-dung-cach.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/12-plank-dung-cach-300x182.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/12-plank-dung-cach-768x465.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Th\u1eddi gian gi\u1eef plank t\u00f9y thu\u1ed9c v\u00e0o tr\u00ecnh \u0111\u1ed9.<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Plank bao l\u00e2u th\u00ec c\u00f3 c\u01a1 b\u1ee5ng?<\/h3>\n\n\n\n<p>Kh\u00f4ng c\u00f3 m\u1ed1c th\u1eddi gian c\u1ed1 \u0111\u1ecbnh, th\u01b0\u1eddng c\u1ea7n 2-3 th\u00e1ng ho\u1eb7c l\u00e2u h\u01a1n \u0111\u1ec3 th\u1ea5y r\u00f5 c\u01a1 b\u1ee5ng. \u0110i\u1ec1u n\u00e0y ph\u1ee5 thu\u1ed9c v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng (gi\u1ea3m m\u1ee1), ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n to\u00e0n di\u1ec7n (k\u1ebft h\u1ee3p plank v\u00e0 c\u00e1c b\u00e0i t\u1eadp b\u1ee5ng kh\u00e1c, cardio), y\u1ebfu t\u1ed1 di truy\u1ec1n, t\u1ea7n su\u1ea5t, c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n v\u00e0 s\u1ef1 ki\u00ean tr\u00ec. H\u00e3y t\u1eadp trung v\u00e0o s\u1ef1 nh\u1ea5t qu\u00e1n v\u00e0 m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">V\u00ec sao sau khi t\u1eadp plank b\u1ecb \u0111au l\u01b0ng ?<\/h3>\n\n\n\n<p>\u0110au l\u01b0ng sau plank th\u01b0\u1eddng do kh\u00f4ng kh\u1edfi \u0111\u1ed9ng v\u00e0 gi\u00e3n c\u01a1 k\u1ef9 tr\u01b0\u1edbc khi t\u1eadp, khi\u1ebfn c\u01a1 b\u1eafp ch\u01b0a s\u1eb5n s\u00e0ng. Nguy\u00ean nh\u00e2n kh\u00e1c l\u00e0 t\u1eadp sai k\u1ef9 thu\u1eadt, v\u00ed d\u1ee5 nh\u01b0 \u0111\u1ec3 l\u01b0ng d\u01b0\u1edbi b\u1ecb v\u00f5ng xu\u1ed1ng, g\u00e2y \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng. \u0110\u1ec3 tr\u00e1nh \u0111au l\u01b0ng, h\u00e3y kh\u1edfi \u0111\u1ed9ng k\u1ef9, t\u1eadp \u0111\u00fang form (si\u1ebft b\u1ee5ng, m\u00f4ng, gi\u1eef th\u1eb3ng l\u01b0ng) v\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3.<\/p>\n\n\n\n<p>Plank \u0111\u00fang c\u00e1ch l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 b\u1ea1n x\u00e2y d\u1ef1ng c\u01a1 l\u00f5i m\u1ea1nh m\u1ebd, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 ti\u1ebfn g\u1ea7n h\u01a1n \u0111\u1ebfn v\u00f2ng eo s\u0103n ch\u1eafc. D\u00f9 b\u1ea1n l\u00e0 ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u l\u00e0m quen v\u1edbi plank hay m\u1ed9t &#8220;pro&#8221; ch\u00ednh hi\u1ec7u, Decathlon lu\u00f4n c\u00f3 nh\u1eefng s\u1ea3n ph\u1ea9m ph\u00f9 h\u1ee3p v\u1edbi m\u1ecdi tr\u00ecnh \u0111\u1ed9 v\u00e0 nhu c\u1ea7u. H\u00e3y \u0111\u1ea7u t\u01b0 v\u00e0o ch\u1ea5t l\u01b0\u1ee3ng \u0111\u1ec3 n\u00e2ng t\u1ea7m bu\u1ed5i t\u1eadp plank c\u1ee7a b\u1ea1n ngay h\u00f4m nay v\u00e0 c\u1ea3m nh\u1eadn s\u1ef1 kh\u00e1c bi\u1ec7t r\u00f5 r\u1ec7t. Gh\u00e9 th\u0103m c\u1eeda h\u00e0ng Decathlon g\u1ea7n nh\u1ea5t ho\u1eb7c kh\u00e1m ph\u00e1 ngay b\u1ed9 s\u01b0u t\u1eadp ph\u1ee5 ki\u1ec7n, trang ph\u1ee5c t\u1eadp plank m\u1edbi nh\u1ea5t <a href=\"https:\/\/www.decathlon.vn\/c\/yoga-pilates\/th%E1%BA%A3m-yoga-pilates-t%C3%BAi-%C4%91%E1%BB%B1ng-th%E1%BA%A3m.html\" target=\"_blank\" rel=\"noreferrer noopener\">t\u1ea1i \u0111\u00e2y<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Plank l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp to\u00e0n th\u00e2n hi\u1ec7u qu\u1ea3 nh\u1ea5t, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng, l\u01b0ng, vai v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0&hellip;<\/p>\n","protected":false},"author":5,"featured_media":28408,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[23,8],"tags":[],"class_list":["post-28395","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tu-van-tap-gym","category-kinh-nghiem-the-thao"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2025\/05\/1-plank-dung-cach-thumb.png",850,455,false],"thumbnail":["\/blog\/wp-content\/uploads\/2025\/05\/1-plank-dung-cach-thumb-150x150.png",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2025\/05\/1-plank-dung-cach-thumb-300x161.png",300,161,true],"medium_large":["\/blog\/wp-content\/uploads\/2025\/05\/1-plank-dung-cach-thumb-768x411.png",768,411,true],"large":["\/blog\/wp-content\/uploads\/2025\/05\/1-plank-dung-cach-thumb.png",850,455,false],"1536x1536":["\/blog\/wp-content\/uploads\/2025\/05\/1-plank-dung-cach-thumb.png",850,455,false],"2048x2048":["\/blog\/wp-content\/uploads\/2025\/05\/1-plank-dung-cach-thumb.png",850,455,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2025\/05\/1-plank-dung-cach-thumb-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 l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp to\u00e0n th\u00e2n hi\u1ec7u qu\u1ea3 nh\u1ea5t, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng, l\u01b0ng, vai v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/28395","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=28395"}],"version-history":[{"count":1,"href":"\/blog\/wp-json\/wp\/v2\/posts\/28395\/revisions"}],"predecessor-version":[{"id":28409,"href":"\/blog\/wp-json\/wp\/v2\/posts\/28395\/revisions\/28409"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/28408"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=28395"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=28395"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=28395"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}