{"id":28547,"date":"2025-05-09T16:42:13","date_gmt":"2025-05-09T09:42:13","guid":{"rendered":"\/blog\/?p=28547"},"modified":"2025-05-09T16:42:16","modified_gmt":"2025-05-09T09:42:16","slug":"bai-tap-giam-mo-dui","status":"publish","type":"post","link":"\/blog\/bai-tap-giam-mo-dui\/","title":{"rendered":"15++ B\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 \u0111\u00f9i t\u1ea1i nh\u00e0 \u0111\u01a1n gi\u1ea3n, thon g\u1ecdn sau 1 tu\u1ea7n"},"content":{"rendered":"\n<p><em>M\u1ee1 \u0111\u00f9i l\u00e0 m\u1ed9t trong nh\u1eefng v\u00f9ng c\u01a1 th\u1ec3 kh\u00f3 gi\u1ea3m nh\u1ea5t, nh\u01b0ng v\u1edbi nh\u1eefng b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 v\u00e0 ki\u00ean tr\u00ec, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 nh\u01b0 \u00fd. H\u00e3y c\u00f9ng Decathlon kh\u00e1m ph\u00e1 15++ b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 \u0111\u00f9i d\u1ec5 th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0 trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y. Nh\u1eefng b\u00e0i t\u1eadp n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n ti\u1ebft ki\u1ec7m th\u1eddi gian m\u00e0 c\u00f2n kh\u00f4ng c\u1ea7n \u0111\u1ebfn d\u1ee5ng c\u1ee5 ph\u1ee9c t\u1ea1p, ph\u00f9 h\u1ee3p v\u1edbi m\u1ecdi \u0111\u1ed1i t\u01b0\u1ee3ng, ngay c\u1ea3 khi b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u.<\/em><\/p>\n\n\n\n<p><strong>B\u1ea3ng t\u1ed5ng h\u1ee3p 17 b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 \u0111\u00f9i<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>STT<\/strong><\/td><td><strong>B\u00e0i t\u1eadp<\/strong><\/td><td><strong>C\u00e1ch th\u1ef1c hi\u1ec7n<\/strong><\/td><td><strong>S\u1ed1 l\u1ea7n \/ hi\u1ec7p<\/strong><\/td><\/tr><tr><td>1<\/td><td><strong>Squat c\u01a1 b\u1ea3n<\/strong><\/td><td>\u0110\u1ee9ng r\u1ed9ng b\u1eb1ng vai, m\u0169i ch\u00e2n h\u01a1i xoay ngo\u00e0i. H\u1ea1 ng\u01b0\u1eddi \u0111\u1ebfn khi \u0111\u00f9i song song s\u00e0n, \u0111\u1ea7u g\u1ed1i kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n.<\/td><td>15 l\u1ea7n \u00d7 3 hi\u1ec7p<\/td><\/tr><tr><td>2<\/td><td><strong>Sumo squat<\/strong><\/td><td>M\u1edf r\u1ed9ng ch\u00e2n h\u01a1n vai, m\u0169i ch\u00e2n xoay 45\u00b0. H\u1ea1 th\u1ea5p h\u00f4ng s\u00e2u v\u00e0 gi\u1eef l\u01b0ng th\u1eb3ng.<\/td><td>12 l\u1ea7n \u00d7 3 hi\u1ec7p<\/td><\/tr><tr><td>3<\/td><td><strong>Lunge<\/strong><\/td><td>B\u01b0\u1edbc m\u1ed9t ch\u00e2n d\u00e0i v\u1ec1 tr\u01b0\u1edbc, h\u1ea1 g\u1ed1i sau g\u1ea7n ch\u1ea1m s\u00e0n. \u0110\u1ea9y ng\u01b0\u1eddi v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/td><td>12 l\u1ea7n m\u1ed7i b\u00ean \u00d7 3<\/td><\/tr><tr><td>4<\/td><td><strong>Reverse lunge<\/strong><\/td><td>B\u01b0\u1edbc m\u1ed9t ch\u00e2n ra sau, gi\u1eef l\u01b0ng th\u1eb3ng, d\u1ed3n l\u1ef1c v\u00e0o \u0111\u00f9i tr\u01b0\u1edbc khi tr\u1edf l\u1ea1i t\u01b0 th\u1ebf \u0111\u1ee9ng.<\/td><td>12 l\u1ea7n m\u1ed7i b\u00ean \u00d7 3<\/td><\/tr><tr><td>5<\/td><td><strong>Curtsy lunge<\/strong><\/td><td>B\u1eaft ch\u00e9o ch\u00e2n sau ra sau l\u01b0ng, h\u1ea1 g\u1ed1i xu\u1ed1ng, gi\u1eef g\u1ed1i tr\u01b0\u1edbc h\u01b0\u1edbng th\u1eb3ng.<\/td><td>12 l\u1ea7n m\u1ed7i b\u00ean \u00d7 3<\/td><\/tr><tr><td>6<\/td><td><strong>Glute bridge<\/strong><\/td><td>N\u1eb1m ng\u1eeda, g\u1eadp g\u1ed1i, \u0111\u1ea9y h\u00f4ng l\u00ean cao, si\u1ebft ch\u1eb7t m\u00f4ng v\u00e0 \u0111\u00f9i sau.<\/td><td>20 l\u1ea7n \u00d7 3 hi\u1ec7p<\/td><\/tr><tr><td>7<\/td><td><strong>Single-leg bridge<\/strong><\/td><td>T\u1eeb t\u01b0 th\u1ebf glute bridge, du\u1ed7i th\u1eb3ng m\u1ed9t ch\u00e2n v\u00e0 n\u00e2ng h\u00f4ng b\u1eb1ng ch\u00e2n c\u00f2n l\u1ea1i.<\/td><td>10 l\u1ea7n m\u1ed7i b\u00ean \u00d7 3<\/td><\/tr><tr><td>8<\/td><td><strong>Bulgarian split squat<\/strong><\/td><td>Ch\u00e2n sau \u0111\u1eb7t l\u00ean gh\u1ebf (cao kho\u1ea3ng 40 cm), h\u1ea1 ng\u01b0\u1eddi sao cho g\u1ed1i tr\u01b0\u1edbc vu\u00f4ng g\u00f3c.<\/td><td>10 l\u1ea7n m\u1ed7i b\u00ean \u00d7 3<\/td><\/tr><tr><td>9<\/td><td><strong>Wall sit<\/strong><\/td><td>D\u1ef1a l\u01b0ng v\u00e0o t\u01b0\u1eddng, h\u1ea1 g\u1ed1i t\u1ea1o g\u00f3c 90\u00b0, gi\u1eef nguy\u00ean t\u01b0 th\u1ebf.<\/td><td>45 gi\u00e2y \u00d7 3 hi\u1ec7p<\/td><\/tr><tr><td>10<\/td><td><strong>Side-lying leg raise<\/strong><\/td><td>N\u1eb1m nghi\u00eang, n\u00e2ng ch\u00e2n tr\u00ean l\u00ean xu\u1ed1ng ch\u1eadm r\u00e3i, gi\u1eef th\u1eb3ng ch\u00e2n.<\/td><td>20 l\u1ea7n m\u1ed7i b\u00ean \u00d7 3<\/td><\/tr><tr><td>11<\/td><td><strong>Clamshell<\/strong><\/td><td>N\u1eb1m nghi\u00eang, g\u1eadp g\u1ed1i 90\u00b0, m\u1edf kh\u00e9p g\u1ed1i nh\u01b0 v\u1ecf s\u00f2.<\/td><td>20 l\u1ea7n m\u1ed7i b\u00ean \u00d7 3<\/td><\/tr><tr><td>12<\/td><td><strong>Fire hydrant<\/strong><\/td><td>Ch\u1ed1ng tay v\u00e0 g\u1ed1i, m\u1edf g\u1ed1i sang ngang \u0111\u1ebfn 90\u00b0 r\u1ed3i h\u1ea1 xu\u1ed1ng.<\/td><td>15 l\u1ea7n m\u1ed7i b\u00ean \u00d7 3<\/td><\/tr><tr><td>13<\/td><td><strong>Donkey kick<\/strong><\/td><td>Ch\u1ed1ng tay v\u00e0 g\u1ed1i, \u0111\u00e1 m\u1ed9t ch\u00e2n l\u00ean cao, g\u00f3t h\u01b0\u1edbng l\u00ean tr\u1ea7n.<\/td><td>15 l\u1ea7n m\u1ed7i b\u00ean \u00d7 3<\/td><\/tr><tr><td>14<\/td><td><strong>Skater hop<\/strong><\/td><td>Nh\u1ea3y ngang t\u1eeb ch\u00e2n n\u00e0y sang ch\u00e2n kia, ch\u1ea1m tay xu\u1ed1ng s\u00e0n khi ti\u1ebfp \u0111\u1ea5t.<\/td><td>30 gi\u00e2y \u00d7 4 hi\u1ec7p<\/td><\/tr><tr><td>15<\/td><td><strong>Jump squat<\/strong><\/td><td>T\u1eeb t\u01b0 th\u1ebf squat, b\u1eadt nh\u1ea3y l\u00ean cao r\u1ed3i h\u1ea1 nh\u1eb9 nh\u00e0ng tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/td><td>15 l\u1ea7n \u00d7 3 hi\u1ec7p<\/td><\/tr><tr><td>16<\/td><td><strong>Resistance band walk<\/strong><\/td><td>Qu\u1ea5n d\u00e2y miniband quanh \u0111\u00f9i, b\u01b0\u1edbc ngang ch\u1eadm r\u00e3i gi\u1eef c\u0103ng d\u00e2y.<\/td><td>20 b\u01b0\u1edbc m\u1ed7i b\u00ean \u00d7 3<\/td><\/tr><tr><td>17<\/td><td><strong>Pulse squat<\/strong><\/td><td>T\u1eeb v\u1ecb tr\u00ed th\u1ea5p nh\u1ea5t c\u1ee7a squat, nh\u00fan nh\u1eb9 l\u00ean xu\u1ed1ng trong bi\u00ean \u0111\u1ed9 10\u201315 cm.<\/td><td>15 l\u1ea7n nh\u00fan \u00d7 3 hi\u1ec7p<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">1. Squat c\u01a1 b\u1ea3n<\/h2>\n\n\n\n<p><strong>L\u1ee3i \u00edch: <\/strong>Squat l\u00e0 b\u00e0i t\u1eadp \u0111a n\u0103ng k\u00edch ho\u1ea1t to\u00e0n b\u1ed9 ph\u1ea7n th\u00e2n d\u01b0\u1edbi, \u0111\u1eb7c bi\u1ec7t l\u00e0 <strong>\u0111\u00f9i tr\u01b0\u1edbc, \u0111\u00f9i sau v\u00e0 m\u00f4ng<\/strong>. Khi t\u1eadp \u0111\u00fang k\u1ef9 thu\u1eadt v\u00e0 \u0111\u1ee7 c\u01b0\u1eddng \u0111\u1ed9, c\u01a1 th\u1ec3 s\u1ebd s\u1eed d\u1ee5ng n\u0103ng l\u01b0\u1ee3ng nhi\u1ec1u h\u01a1n, t\u1eeb \u0111\u00f3 <strong>h\u1ed7 tr\u1ee3 \u0111\u1ed1t m\u1ee1 v\u00f9ng \u0111\u00f9i hi\u1ec7u qu\u1ea3<\/strong>, \u0111\u1ed3ng th\u1eddi t\u0103ng \u0111\u1ed9 s\u0103n ch\u1eafc cho ph\u1ea7n ch\u00e2n d\u01b0\u1edbi.<\/p>\n\n\n\n<p><strong>D\u1ee5ng c\u1ee5:<\/strong> Kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5. C\u00f3 th\u1ec3 n\u00e2ng c\u1ea5p b\u1eb1ng t\u1ea1 tay 1\u20132kg khi \u0111\u00e3 quen.<\/p>\n\n\n\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n (t\u1ea1i nh\u00e0):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ee9ng th\u1eb3ng, ch\u00e2n m\u1edf r\u1ed9ng ngang vai, m\u0169i ch\u00e2n h\u01a1i xoay nh\u1eb9 ra ngo\u00e0i (~10\u201315\u00b0).<\/li>\n\n\n\n<li>Si\u1ebft c\u01a1 b\u1ee5ng, gi\u1eef l\u01b0ng th\u1eb3ng, \u0111\u01b0a h\u00f4ng ra sau v\u00e0 h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng gi\u1ed1ng nh\u01b0 ng\u1ed3i l\u00ean gh\u1ebf.<\/li>\n\n\n\n<li>H\u1ea1 \u0111\u1ebfn khi <strong>\u0111\u00f9i song song s\u00e0n<\/strong>, \u0111\u1ea7u g\u1ed1i kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n.<\/li>\n\n\n\n<li>D\u1ed3n l\u1ef1c v\u00e0o g\u00f3t ch\u00e2n \u0111\u1ec3 \u0111\u1ea9y ng\u01b0\u1eddi \u0111\u1ee9ng l\u00ean.<\/li>\n\n\n\n<li>H\u00edt v\u00e0o khi h\u1ea1 xu\u1ed1ng, th\u1edf ra khi \u0111\u1ee9ng l\u00ean.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong> Kh\u00f4ng g\u1ed3ng l\u01b0ng, kh\u00f4ng r\u01b0\u1edbn ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc. C\u1ed1 g\u1eafng ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng \u0111\u1ec3 <strong>gi\u1eef c\u0103ng c\u01a1 \u0111\u00f9i<\/strong> trong su\u1ed1t b\u00e0i t\u1eadp.<\/p>\n\n\n\n<p><strong>S\u1ed1 l\u1ea7n:<\/strong> 15 l\u1ea7n \u00d7 3 hi\u1ec7p<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"680\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/squat-co-ban.jpg\" alt=\"Squat c\u01a1 b\u1ea3n\" class=\"wp-image-28550\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/squat-co-ban.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/squat-co-ban-300x240.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/squat-co-ban-768x614.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">2. Sumo squat<\/h2>\n\n\n\n<p><strong>L\u1ee3i \u00edch: <\/strong>Sumo squat m\u1edf r\u1ed9ng t\u01b0 th\u1ebf ch\u00e2n h\u01a1n squat th\u01b0\u1eddng, gi\u00fap <strong>k\u00edch ho\u1ea1t nh\u00f3m c\u01a1 \u0111\u00f9i trong<\/strong>, l\u00e0 v\u00f9ng th\u01b0\u1eddng t\u00edch m\u1ee1 v\u00e0 \u00edt \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong sinh ho\u1ea1t h\u00e0ng ng\u00e0y. T\u1eadp \u0111\u1ec1u \u0111\u1eb7n gi\u00fap <strong>si\u1ebft g\u1ecdn m\u1eb7t trong \u0111\u00f9i<\/strong>, \u0111\u1ecbnh h\u00ecnh \u0111\u01b0\u1eddng n\u00e9t ch\u00e2n r\u00f5 r\u00e0ng h\u01a1n.<\/p>\n\n\n\n<p><strong>D\u1ee5ng c\u1ee5:<\/strong> Kh\u00f4ng c\u1ea7n. C\u00f3 th\u1ec3 c\u1ea7m t\u1ea1 ho\u1eb7c chai n\u01b0\u1edbc 1 l\u00edt n\u1ebfu mu\u1ed1n t\u0103ng \u0111\u1ed9 kh\u00f3.<\/p>\n\n\n\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n (t\u1ea1i nh\u00e0):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ee9ng ch\u00e2n m\u1edf r\u1ed9ng h\u01a1n vai, m\u0169i ch\u00e2n xoay 45\u00b0 sang hai b\u00ean.<\/li>\n\n\n\n<li>Gi\u1eef l\u01b0ng th\u1eb3ng, m\u1eaft nh\u00ecn th\u1eb3ng, hai tay \u0111\u1eb7t tr\u01b0\u1edbc ng\u1ef1c ho\u1eb7c n\u1eafm nh\u1eb9 d\u01b0\u1edbi c\u1eb1m.<\/li>\n\n\n\n<li>H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng t\u1eeb t\u1eeb, <strong>h\u00f4ng th\u1eb3ng xu\u1ed1ng d\u01b0\u1edbi<\/strong>, kh\u00f4ng \u0111\u1ea9y ra sau nh\u01b0 squat c\u01a1 b\u1ea3n.<\/li>\n\n\n\n<li>Khi \u0111\u00f9i song song m\u1eb7t s\u00e0n (ho\u1eb7c s\u00e2u h\u01a1n n\u1ebfu linh ho\u1ea1t), si\u1ebft m\u00f4ng v\u00e0 \u0111\u00f9i trong.<\/li>\n\n\n\n<li>D\u1ed3n l\u1ef1c v\u00e0o g\u00f3t ch\u00e2n \u0111\u1ec3 \u0111\u1ee9ng l\u00ean, kh\u00f4ng kh\u00f3a kh\u1edbp g\u1ed1i khi du\u1ed7i ch\u00e2n.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong> Lu\u00f4n gi\u1eef \u0111\u1ea7u g\u1ed1i h\u01b0\u1edbng theo m\u0169i ch\u00e2n, tr\u00e1nh s\u1ee5p trong ho\u1eb7c \u0111\u1ea9y ra ngo\u00e0i qu\u00e1 m\u1ee9c. H\u00edt th\u1edf \u0111\u1ec1u, t\u1eadp trung si\u1ebft c\u01a1 \u0111\u00f9i trong khi l\u00ean.<\/p>\n\n\n\n<p><strong>S\u1ed1 l\u1ea7n:<\/strong> 12 l\u1ea7n \u00d7 3 hi\u1ec7p<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"642\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/sumo-squat.jpg\" alt=\"Sumo squat\" class=\"wp-image-28551\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/sumo-squat.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/sumo-squat-300x227.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/sumo-squat-768x580.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">3. Lunge (ch\u00f9ng ch\u00e2n t\u1edbi tr\u01b0\u1edbc)<\/h2>\n\n\n\n<p><strong>L\u1ee3i \u00edch: <\/strong>Lunge l\u00e0 b\u00e0i t\u1eadp c\u1ed5 \u0111i\u1ec3n gi\u00fap <strong>gi\u1ea3m m\u1ee1 \u0111\u00f9i tr\u01b0\u1edbc v\u00e0 m\u00f4ng<\/strong>, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 \u0111\u1ed9 linh ho\u1ea1t ph\u1ea7n th\u00e2n d\u01b0\u1edbi. Khi b\u01b0\u1edbc ch\u00e2n d\u00e0i ra tr\u01b0\u1edbc, c\u01a1 \u0111\u00f9i ph\u1ea3i l\u00e0m vi\u1ec7c nhi\u1ec1u h\u01a1n, t\u1eeb \u0111\u00f3 <strong>\u0111\u1ed1t nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng v\u00e0 m\u1ee1 h\u01a1n<\/strong>.<\/p>\n\n\n\n<p><strong>D\u1ee5ng c\u1ee5:<\/strong> Kh\u00f4ng c\u1ea7n. C\u00f3 th\u1ec3 th\u00eam t\u1ea1 tay\/chai n\u01b0\u1edbc \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng \u0111\u1ed9.<\/p>\n\n\n\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n (t\u1ea1i nh\u00e0):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n b\u1eb1ng h\u00f4ng.<\/li>\n\n\n\n<li>B\u01b0\u1edbc m\u1ed9t ch\u00e2n d\u00e0i ra tr\u01b0\u1edbc, <strong>h\u1ea1 h\u00f4ng xu\u1ed1ng<\/strong> sao cho g\u1ed1i tr\u01b0\u1edbc t\u1ea1o g\u00f3c 90\u00b0, g\u1ed1i sau g\u1ea7n ch\u1ea1m s\u00e0n.<\/li>\n\n\n\n<li>\u0110\u1ea9y m\u1ea1nh g\u00f3t ch\u00e2n tr\u01b0\u1edbc \u0111\u1ec3 tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/li>\n\n\n\n<li>\u0110\u1ed5i ch\u00e2n v\u00e0 l\u1eb7p l\u1ea1i.<\/li>\n\n\n\n<li>H\u00edt v\u00e0o khi b\u01b0\u1edbc t\u1edbi, th\u1edf ra khi \u0111\u1ee9ng l\u00ean.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong> L\u01b0ng lu\u00f4n gi\u1eef th\u1eb3ng, \u0111\u1ea7u g\u1ed1i tr\u01b0\u1edbc kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n.<\/p>\n\n\n\n<p><strong>S\u1ed1 l\u1ea7n:<\/strong> 12 l\u1ea7n m\u1ed7i b\u00ean \u00d7 3 hi\u1ec7p<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"631\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/lunge-chung-chan-toi-truoc.jpg\" alt=\"Lunge (ch\u00f9ng ch\u00e2n t\u1edbi tr\u01b0\u1edbc)\" class=\"wp-image-28552\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/lunge-chung-chan-toi-truoc.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/lunge-chung-chan-toi-truoc-300x223.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/lunge-chung-chan-toi-truoc-768x570.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">4. Reverse lunge (ch\u00f9ng ch\u00e2n ra sau)<\/h2>\n\n\n\n<p><strong>L\u1ee3i \u00edch: <\/strong>Reverse lunge gi\u1ea3m \u00e1p l\u1ef1c l\u00ean kh\u1edbp g\u1ed1i h\u01a1n lunge t\u1edbi, nh\u01b0ng v\u1eabn <strong>t\u00e1c \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 v\u00e0o \u0111\u00f9i tr\u01b0\u1edbc, m\u00f4ng v\u00e0 \u0111\u00f9i sau<\/strong>. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c c\u00f3 \u0111\u1ea7u g\u1ed1i y\u1ebfu nh\u01b0ng v\u1eabn mu\u1ed1n <strong>gi\u1ea3m m\u1ee1 v\u00e0 si\u1ebft c\u01a1 \u0111\u00f9i<\/strong>.<\/p>\n\n\n\n<p><strong>D\u1ee5ng c\u1ee5:<\/strong> Kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5. C\u00f3 th\u1ec3 n\u00e2ng c\u1ea5p v\u1edbi t\u1ea1 tay nh\u1eb9.<\/p>\n\n\n\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n (t\u1ea1i nh\u00e0):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ee9ng th\u1eb3ng, hai tay ch\u1ed1ng h\u00f4ng ho\u1eb7c gi\u1eef tr\u01b0\u1edbc ng\u1ef1c.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc m\u1ed9t ch\u00e2n ra sau<\/strong>, h\u1ea1 g\u1ed1i g\u1ea7n ch\u1ea1m s\u00e0n, t\u1ea1o g\u00f3c 90\u00b0 \u1edf c\u1ea3 hai ch\u00e2n.<\/li>\n\n\n\n<li>D\u1ed3n l\u1ef1c v\u00e0o g\u00f3t ch\u00e2n tr\u01b0\u1edbc \u0111\u1ec3 \u0111\u1ea9y ng\u01b0\u1eddi \u0111\u1ee9ng l\u00ean.<\/li>\n\n\n\n<li>\u0110\u1ed5i ch\u00e2n v\u00e0 l\u1eb7p l\u1ea1i.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong> Lu\u00f4n gi\u1eef l\u01b0ng th\u1eb3ng, g\u1ed1i tr\u01b0\u1edbc h\u01b0\u1edbng th\u1eb3ng theo m\u0169i ch\u00e2n.<\/p>\n\n\n\n<p><strong>S\u1ed1 l\u1ea7n:<\/strong> 12 l\u1ea7n m\u1ed7i b\u00ean \u00d7 3 hi\u1ec7p<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"530\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/reverse-lunge-chung-chan-ra-sau.jpg\" alt=\"Reverse lunge (ch\u00f9ng ch\u00e2n ra sau)\" class=\"wp-image-28554\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/reverse-lunge-chung-chan-ra-sau.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/reverse-lunge-chung-chan-ra-sau-300x187.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/reverse-lunge-chung-chan-ra-sau-768x479.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">5. Curtsy lunge (ch\u00f9ng ch\u00e2n b\u1eaft ch\u00e9o)<\/h2>\n\n\n\n<p><strong>L\u1ee3i \u00edch: <\/strong>Curtsy lunge l\u00e0 bi\u1ebfn th\u1ec3 kh\u00f3 h\u01a1n, y\u00eau c\u1ea7u nhi\u1ec1u ki\u1ec3m so\u00e1t v\u00e0 gi\u1eef th\u0103ng b\u1eb1ng. T\u00e1c \u0111\u1ed9ng s\u00e2u v\u00e0o <strong>\u0111\u00f9i ngo\u00e0i, \u0111\u00f9i trong v\u00e0 c\u01a1 m\u00f4ng b\u00ean<\/strong> \u2013 nh\u00f3m c\u01a1 th\u01b0\u1eddng b\u1ecf s\u00f3t trong c\u00e1c b\u00e0i t\u1eadp c\u01a1 b\u1ea3n. T\u1eadp \u0111\u1ec1u gi\u00fap <strong>\u0111\u00f9i g\u1ecdn h\u01a1n, c\u01a1 r\u00f5 n\u00e9t h\u01a1n<\/strong>.<\/p>\n\n\n\n<p><strong>D\u1ee5ng c\u1ee5:<\/strong> Kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5. C\u00f3 th\u1ec3 th\u00eam miniband quanh \u0111\u00f9i \u0111\u1ec3 t\u0103ng \u0111\u1ed9 si\u1ebft.<\/p>\n\n\n\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n (t\u1ea1i nh\u00e0):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ee9ng th\u1eb3ng, hai tay ch\u1ed1ng h\u00f4ng.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc m\u1ed9t ch\u00e2n ch\u00e9o ra sau v\u00e0 sang b\u00ean<\/strong>, h\u1ea1 ng\u01b0\u1eddi nh\u01b0 t\u01b0 th\u1ebf c\u00fai ch\u00e0o.<\/li>\n\n\n\n<li>G\u1ed1i tr\u01b0\u1edbc gi\u1eef h\u01b0\u1edbng th\u1eb3ng, kh\u00f4ng l\u1ec7ch v\u00e0o trong.<\/li>\n\n\n\n<li>D\u1ed3n l\u1ef1c v\u00e0o ch\u00e2n tr\u01b0\u1edbc, \u0111\u1ea9y ng\u01b0\u1eddi \u0111\u1ee9ng d\u1eady. \u0110\u1ed5i b\u00ean.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong> C\u1ed1 g\u1eafng si\u1ebft m\u00f4ng v\u00e0 \u0111\u00f9i khi \u0111\u1ea9y ng\u01b0\u1eddi l\u00ean \u0111\u1ec3 t\u1ed1i \u0111a hi\u1ec7u qu\u1ea3 \u0111\u1ed1t m\u1ee1.<\/p>\n\n\n\n<p><strong>S\u1ed1 l\u1ea7n:<\/strong> 12 l\u1ea7n m\u1ed7i b\u00ean \u00d7 3 hi\u1ec7p<\/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\/curtsy-lunge-chung-chan-bat-cheo.jpg\" alt=\"Curtsy lunge (ch\u00f9ng ch\u00e2n b\u1eaft ch\u00e9o)\" class=\"wp-image-28555\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/curtsy-lunge-chung-chan-bat-cheo.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/curtsy-lunge-chung-chan-bat-cheo-300x157.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/curtsy-lunge-chung-chan-bat-cheo-768x401.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">6. Glute bridge (n\u00e2ng h\u00f4ng c\u01a1 b\u1ea3n)<\/h2>\n\n\n\n<p><strong>L\u1ee3i \u00edch: <\/strong>Glute bridge t\u00e1c \u0111\u1ed9ng m\u1ea1nh v\u00e0o <strong>c\u01a1 m\u00f4ng v\u00e0 \u0111\u00f9i sau<\/strong>, h\u1ed7 tr\u1ee3 <strong>\u0111\u1ed1t m\u1ee1 v\u00f9ng th\u00e2n d\u01b0\u1edbi v\u00e0 c\u1ea3i thi\u1ec7n d\u00e1ng m\u00f4ng \u2013 \u0111\u00f9i<\/strong>. Ngo\u00e0i ra, b\u00e0i t\u1eadp n\u00e0y c\u00f2n gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c l\u01b0ng d\u01b0\u1edbi, r\u1ea5t ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng.<\/p>\n\n\n\n<p><strong>D\u1ee5ng c\u1ee5:<\/strong> Kh\u00f4ng c\u1ea7n. C\u00f3 th\u1ec3 th\u00eam miniband quanh \u0111\u00f9i ho\u1eb7c \u0111\u1eb7t t\u1ea1 nh\u1ecf l\u00ean b\u1ee5ng n\u1ebfu mu\u1ed1n t\u0103ng \u0111\u1ed9 kh\u00f3.<\/p>\n\n\n\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n (t\u1ea1i nh\u00e0):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u1eb1m ng\u1eeda, hai ch\u00e2n g\u1eadp g\u1ed1i, b\u00e0n ch\u00e2n \u0111\u1eb7t s\u00e1t s\u00e0n, m\u1edf ngang h\u00f4ng.<\/li>\n\n\n\n<li>Tay \u0111\u1eb7t xu\u00f4i hai b\u00ean, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng.<\/li>\n\n\n\n<li>Si\u1ebft b\u1ee5ng v\u00e0 m\u00f4ng, <strong>\u0111\u1ea9y h\u00f4ng l\u00ean cao<\/strong>, t\u1ea1o \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb vai \u0111\u1ebfn \u0111\u1ea7u g\u1ed1i.<\/li>\n\n\n\n<li>Gi\u1eef 1\u20132 gi\u00e2y, si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng \u2013 \u0111\u00f9i sau r\u1ed3i h\u1ea1 h\u00f4ng xu\u1ed1ng t\u1eeb t\u1eeb.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong> Kh\u00f4ng r\u01b0\u1edbn l\u01b0ng, t\u1eadp trung si\u1ebft m\u00f4ng v\u00e0 \u0111\u00f9i trong khi n\u00e2ng.<\/p>\n\n\n\n<p><strong>S\u1ed1 l\u1ea7n:<\/strong> 20 l\u1ea7n \u00d7 3 hi\u1ec7p<\/p>\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\/05\/glute-bridge-nang-hong-co-ban.jpg\" alt=\"Glute bridge (n\u00e2ng h\u00f4ng c\u01a1 b\u1ea3n)\" class=\"wp-image-28557\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/glute-bridge-nang-hong-co-ban.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/glute-bridge-nang-hong-co-ban-300x300.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/glute-bridge-nang-hong-co-ban-150x150.jpg 150w, \/blog\/wp-content\/uploads\/2025\/05\/glute-bridge-nang-hong-co-ban-768x768.jpg 768w, \/blog\/wp-content\/uploads\/2025\/05\/glute-bridge-nang-hong-co-ban-120x120.jpg 120w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">7. Single-leg bridge (n\u00e2ng h\u00f4ng m\u1ed9t ch\u00e2n)<\/h2>\n\n\n\n<p><strong>L\u1ee3i \u00edch: <\/strong>L\u00e0 bi\u1ebfn th\u1ec3 n\u00e2ng cao c\u1ee7a Glute Bridge, b\u00e0i n\u00e0y gi\u00fap <strong>\u0111\u1ed1t m\u1ee1 v\u00e0 t\u0103ng c\u01a1 r\u00f5 r\u1ec7t cho t\u1eebng b\u00ean m\u00f4ng v\u00e0 \u0111\u00f9i sau<\/strong>, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n c\u00e2n b\u1eb1ng v\u00e0 s\u1ee9c m\u1ea1nh v\u00f9ng core.<\/p>\n\n\n\n<p><strong>D\u1ee5ng c\u1ee5:<\/strong> Kh\u00f4ng c\u1ea7n. C\u00f3 th\u1ec3 n\u00e2ng ch\u00e2n l\u00ean gh\u1ebf \u0111\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3.<\/p>\n\n\n\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n (t\u1ea1i nh\u00e0):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u1eb1m ng\u1eeda, g\u1eadp m\u1ed9t g\u1ed1i, <strong>du\u1ed7i th\u1eb3ng ch\u00e2n c\u00f2n l\u1ea1i l\u00ean tr\u1ea7n<\/strong>.<\/li>\n\n\n\n<li>Si\u1ebft m\u00f4ng, \u0111\u1ea9y h\u00f4ng l\u00ean cao nh\u01b0 Glute Bridge, gi\u1eef ch\u00e2n du\u1ed7i th\u1eb3ng \u1ed5n \u0111\u1ecbnh.<\/li>\n\n\n\n<li>H\u1ea1 xu\u1ed1ng t\u1eeb t\u1eeb v\u00e0 l\u1eb7p l\u1ea1i. Sau \u0111\u00f3 \u0111\u1ed5i ch\u00e2n.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong> Ch\u00e2n tr\u1ee5 ph\u1ea3i ch\u1eafc ch\u1eafn. N\u1ebfu b\u1ecb chu\u1ed9t r\u00fat, ki\u1ec3m tra kho\u1ea3ng c\u00e1ch g\u00f3t ch\u00e2n v\u00e0 m\u1eb7t s\u00e0n.<\/p>\n\n\n\n<p><strong>S\u1ed1 l\u1ea7n:<\/strong> 10 l\u1ea7n m\u1ed7i b\u00ean \u00d7 3 hi\u1ec7p<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"483\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/single-leg-bridge-nang-hong-mot-chan.jpg\" alt=\"Single-leg bridge (n\u00e2ng h\u00f4ng m\u1ed9t ch\u00e2n)\" class=\"wp-image-28558\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/single-leg-bridge-nang-hong-mot-chan.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/single-leg-bridge-nang-hong-mot-chan-300x170.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/single-leg-bridge-nang-hong-mot-chan-768x436.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">8. Bulgarian split squat (squat m\u1ed9t ch\u00e2n n\u00e2ng cao)<\/h2>\n\n\n\n<p><strong>L\u1ee3i \u00edch: <\/strong>B\u00e0i n\u00e0y <strong>t\u1eadp trung \u0111\u1ed1t m\u1ee1 v\u00e0 t\u0103ng c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, \u0111\u00f9i sau v\u00e0 m\u00f4ng<\/strong>. \u0110\u1ed9ng t\u00e1c t\u00e1ch ch\u00e2n gi\u00fap l\u00e0m vi\u1ec7c m\u1ea1nh h\u01a1n t\u1eebng b\u00ean, r\u1ea5t l\u00fd t\u01b0\u1edfng \u0111\u1ec3 <strong>c\u00e2n \u0111\u1ed1i c\u01a1 ch\u00e2n v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng ph\u1ea7n th\u00e2n d\u01b0\u1edbi<\/strong>.<\/p>\n\n\n\n<p><strong>D\u1ee5ng c\u1ee5:<\/strong> Gh\u1ebf ho\u1eb7c b\u1eadc cao ~40 cm.<\/p>\n\n\n\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n (t\u1ea1i nh\u00e0):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ee9ng l\u01b0ng quay l\u1ea1i gh\u1ebf, m\u1ed9t ch\u00e2n \u0111\u1eb7t l\u00ean m\u1eb7t gh\u1ebf (mu b\u00e0n ch\u00e2n \u00fap).<\/li>\n\n\n\n<li>Ch\u00e2n tr\u01b0\u1edbc b\u01b0\u1edbc \u0111\u1ee7 xa \u0111\u1ec3 khi h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng, g\u1ed1i t\u1ea1o g\u00f3c 90\u00b0.<\/li>\n\n\n\n<li><strong>H\u1ea1 h\u00f4ng xu\u1ed1ng ch\u1eadm r\u00e3i<\/strong>, si\u1ebft m\u00f4ng v\u00e0 \u0111\u00f9i tr\u01b0\u1edbc, sau \u0111\u00f3 \u0111\u1ea9y \u0111\u1ee9ng l\u00ean.<\/li>\n\n\n\n<li>\u0110\u1ed5i b\u00ean sau m\u1ed7i hi\u1ec7p.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong> Kh\u00f4ng \u0111\u1ec3 g\u1ed1i tr\u01b0\u1edbc v\u01b0\u1ee3t m\u0169i ch\u00e2n. L\u01b0ng lu\u00f4n gi\u1eef th\u1eb3ng.<\/p>\n\n\n\n<p><strong>S\u1ed1 l\u1ea7n:<\/strong> 10 l\u1ea7n m\u1ed7i b\u00ean \u00d7 3 hi\u1ec7p<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/bulgarian-split-squat-squat-mot-chan-nang-cao.jpg\" alt=\"Bulgarian split squat (squat m\u1ed9t ch\u00e2n n\u00e2ng cao)\" class=\"wp-image-28560\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/bulgarian-split-squat-squat-mot-chan-nang-cao.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/bulgarian-split-squat-squat-mot-chan-nang-cao-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/bulgarian-split-squat-squat-mot-chan-nang-cao-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">9. Wall sit (ng\u1ed3i t\u0129nh v\u1edbi t\u01b0\u1eddng)<\/h2>\n\n\n\n<p><strong>L\u1ee3i \u00edch: <\/strong>Wall sit kh\u00f4ng c\u1ea7n di chuy\u1ec3n nhi\u1ec1u nh\u01b0ng <strong>\u0111\u1ed1t m\u1ee1 \u0111\u00f9i c\u1ef1c t\u1ed1t nh\u1edd duy tr\u00ec s\u1ee9c c\u0103ng c\u01a1 li\u00ean t\u1ee5c<\/strong>. Ngo\u00e0i ra, \u0111\u00e2y l\u00e0 b\u00e0i hi\u1ec7u qu\u1ea3 \u0111\u1ec3 <strong>t\u0103ng s\u1ee9c b\u1ec1n v\u00e0 \u0111\u1ed9 ch\u1ecbu \u0111\u1ef1ng c\u1ee7a c\u01a1 \u0111\u00f9i<\/strong>.<\/p>\n\n\n\n<p><strong>D\u1ee5ng c\u1ee5:<\/strong> T\u01b0\u1eddng ph\u1eb3ng.<\/p>\n\n\n\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n (t\u1ea1i nh\u00e0):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ee9ng t\u1ef1a l\u01b0ng v\u00e0o t\u01b0\u1eddng, b\u01b0\u1edbc ch\u00e2n ra tr\u01b0\u1edbc kho\u1ea3ng 50\u201360 cm.<\/li>\n\n\n\n<li>Tr\u01b0\u1ee3t l\u01b0ng xu\u1ed1ng cho \u0111\u1ebfn khi <strong>g\u1ed1i t\u1ea1o g\u00f3c 90\u00b0, \u0111\u00f9i song song s\u00e0n<\/strong>.<\/li>\n\n\n\n<li>Gi\u1eef t\u01b0 th\u1ebf n\u00e0y c\u00e0ng l\u00e2u c\u00e0ng t\u1ed1t.<\/li>\n\n\n\n<li>C\u00f3 th\u1ec3 \u0111\u1ec3 tay bu\u00f4ng d\u1ecdc theo th\u00e2n ho\u1eb7c \u0111\u1eb7t l\u00ean \u0111\u00f9i nh\u1eb9.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong> Kh\u00f4ng \u0111\u1ea9y ng\u01b0\u1eddi b\u1eb1ng tay, tr\u00e1nh r\u01b0\u1edbn l\u01b0ng. T\u1eadp trung si\u1ebft c\u01a1 \u0111\u00f9i li\u00ean t\u1ee5c.<\/p>\n\n\n\n<p><strong>Th\u1eddi gian gi\u1eef:<\/strong> 45 gi\u00e2y \u00d7 3 hi\u1ec7p (t\u0103ng d\u1ea7n l\u00ean 1 ph\u00fat n\u1ebfu quen)<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"479\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/wall-sit-ngoi-tinh-voi-tuong.jpg\" alt=\"Wall sit (ng\u1ed3i t\u0129nh v\u1edbi t\u01b0\u1eddng)\" class=\"wp-image-28561\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/wall-sit-ngoi-tinh-voi-tuong.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/wall-sit-ngoi-tinh-voi-tuong-300x169.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/wall-sit-ngoi-tinh-voi-tuong-768x433.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">10. Side-lying leg raise (n\u00e2ng ch\u00e2n n\u1eb1m nghi\u00eang)<\/h2>\n\n\n\n<p><strong>L\u1ee3i \u00edch: <\/strong>B\u00e0i t\u1eadp n\u00e0y t\u00e1c \u0111\u1ed9ng v\u00e0o <strong>c\u01a1 \u0111\u00f9i ngo\u00e0i v\u00e0 m\u00f4ng b\u00ean<\/strong>, gi\u00fap gi\u1ea3m m\u1ee1 v\u00f9ng h\u00f4ng \u2013 \u0111\u00f9i hai b\u00ean, <strong>si\u1ebft g\u1ecdn \u0111\u00f9i v\u00e0 ng\u0103n m\u1ee1 t\u00edch t\u1ee5 ph\u1ea7n \u201ceo b\u00e1nh m\u00ec\u201d<\/strong>.<\/p>\n\n\n\n<p><strong>D\u1ee5ng c\u1ee5:<\/strong> Kh\u00f4ng c\u1ea7n. C\u00f3 th\u1ec3 th\u00eam miniband \u1edf c\u1ed5 ch\u00e2n n\u1ebfu mu\u1ed1n n\u00e2ng cao.<\/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>N\u1eb1m nghi\u00eang tr\u00ean th\u1ea3m, ch\u00e2n d\u01b0\u1edbi co nh\u1eb9, ch\u00e2n tr\u00ean du\u1ed7i th\u1eb3ng.<\/li>\n\n\n\n<li>G\u00e1c tay \u0111\u1ea7u v\u00e0 tay c\u00f2n l\u1ea1i ch\u1ed1ng tr\u01b0\u1edbc ng\u1ef1c \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng.<\/li>\n\n\n\n<li><strong>N\u00e2ng ch\u00e2n tr\u00ean l\u00ean cao 30\u201345\u00b0, r\u1ed3i h\u1ea1 ch\u1eadm xu\u1ed1ng nh\u01b0ng kh\u00f4ng ch\u1ea1m s\u00e0n.<\/strong><\/li>\n\n\n\n<li>Si\u1ebft c\u01a1 \u0111\u00f9i ngo\u00e0i khi n\u00e2ng.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong> Kh\u00f4ng ng\u1ea3 ng\u01b0\u1eddi ra sau ho\u1eb7c cong l\u01b0ng. \u0110\u1ed9ng t\u00e1c n\u00ean ch\u1eadm v\u00e0 c\u00f3 ki\u1ec3m so\u00e1t.<\/p>\n\n\n\n<p><strong>S\u1ed1 l\u1ea7n:<\/strong> 20 m\u1ed7i b\u00ean \u00d7 3 hi\u1ec7p<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"477\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/side-lying-leg-raise-nang-chan-nam-nghieng.jpg\" alt=\"Side-lying leg raise (n\u00e2ng ch\u00e2n n\u1eb1m nghi\u00eang)\" class=\"wp-image-28563\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/side-lying-leg-raise-nang-chan-nam-nghieng.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/side-lying-leg-raise-nang-chan-nam-nghieng-300x168.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/side-lying-leg-raise-nang-chan-nam-nghieng-768x431.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">11. Clamshell (m\u1edf g\u1ed1i n\u1eb1m nghi\u00eang)<\/h2>\n\n\n\n<p><strong>L\u1ee3i \u00edch: <\/strong>Clamshell t\u1eadp trung v\u00e0o <strong>c\u01a1 m\u00f4ng nh\u1ecf v\u00e0 \u0111\u00f9i ngo\u00e0i<\/strong>, gi\u00fap c\u1ea3i thi\u1ec7n <strong>h\u00ecnh d\u00e1ng \u0111\u00f9i \u2013 h\u00f4ng<\/strong>, \u0111\u1ed3ng th\u1eddi h\u1ed7 tr\u1ee3 c\u00e2n b\u1eb1ng c\u01a1 gi\u1eefa hai b\u00ean.<\/p>\n\n\n\n<p><strong>D\u1ee5ng c\u1ee5:<\/strong> Kh\u00f4ng c\u1ea7n. C\u00f3 th\u1ec3 th\u00eam miniband quanh g\u1ed1i \u0111\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3.<\/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>N\u1eb1m nghi\u00eang, <strong>g\u1eadp g\u1ed1i 90\u00b0<\/strong>, gi\u1eef b\u00e0n ch\u00e2n ch\u1ea1m nhau.<\/li>\n\n\n\n<li>Gi\u1eef th\u00e2n tr\u00ean c\u1ed1 \u0111\u1ecbnh, <strong>n\u00e2ng g\u1ed1i tr\u00ean l\u00ean cao<\/strong>, t\u00e1ch ra kh\u1ecfi g\u1ed1i d\u01b0\u1edbi, sau \u0111\u00f3 h\u1ea1 xu\u1ed1ng.<\/li>\n\n\n\n<li>Kh\u00f4ng t\u00e1ch r\u1eddi b\u00e0n ch\u00e2n.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong> Kh\u00f4ng l\u1eafc h\u00f4ng hay xoay ng\u01b0\u1eddi. C\u1ed1 g\u1eafng c\u1ea3m nh\u1eadn l\u1ef1c v\u00e0o c\u01a1 m\u00f4ng ngo\u00e0i.<\/p>\n\n\n\n<p><strong>S\u1ed1 l\u1ea7n:<\/strong> 20 m\u1ed7i b\u00ean \u00d7 3 hi\u1ec7p<\/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\/05\/clamshell-mo-goi-nam-nghieng.jpg\" alt=\"Clamshell (m\u1edf g\u1ed1i n\u1eb1m nghi\u00eang)\" class=\"wp-image-28564\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/clamshell-mo-goi-nam-nghieng.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/clamshell-mo-goi-nam-nghieng-300x191.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/clamshell-mo-goi-nam-nghieng-768x489.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">12. Fire hydrant<\/h2>\n\n\n\n<p><strong>L\u1ee3i \u00edch: <\/strong>Fire Hydrant l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i <strong>\u201cmust-have\u201d n\u1ebfu mu\u1ed1n si\u1ebft \u0111\u00f9i ngo\u00e0i v\u00e0 n\u00e2ng m\u00f4ng<\/strong>. \u0110\u1ed9ng t\u00e1c m\u1edf g\u1ed1i t\u1ea1o \u00e1p l\u1ef1c m\u1ea1nh l\u00ean c\u01a1 m\u00f4ng nh\u1ecf \u2013 \u0111\u00f9i ngo\u00e0i, gi\u00fap <strong>gi\u1ea3m m\u1ee1 t\u00edch t\u1ee5 b\u00ean h\u00f4ng<\/strong>.<\/p>\n\n\n\n<p><strong>D\u1ee5ng c\u1ee5:<\/strong> Kh\u00f4ng c\u1ea7n. C\u00f3 th\u1ec3 d\u00f9ng miniband quanh g\u1ed1i.<\/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>V\u00e0o t\u01b0 th\u1ebf <strong>ch\u1ed1ng tay \u2013 g\u1ed1i<\/strong> (t\u01b0 th\u1ebf b\u00e0n).<\/li>\n\n\n\n<li><strong>Gi\u1eef l\u01b0ng th\u1eb3ng<\/strong>, m\u1edf m\u1ed9t g\u1ed1i sang ngang 90\u00b0, r\u1ed3i h\u1ea1 xu\u1ed1ng.<\/li>\n\n\n\n<li>\u0110\u1ed5i b\u00ean sau khi ho\u00e0n t\u1ea5t.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong> Kh\u00f4ng nghi\u00eang h\u00f4ng hay xoay l\u01b0ng. C\u1ed1 g\u1eafng si\u1ebft m\u00f4ng khi m\u1edf ch\u00e2n.<\/p>\n\n\n\n<p><strong>S\u1ed1 l\u1ea7n:<\/strong> 15 m\u1ed7i b\u00ean \u00d7 3 hi\u1ec7p<\/p>\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\/05\/fire-hydrant.jpg\" alt=\"Fire hydrant\" class=\"wp-image-28566\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/fire-hydrant.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/fire-hydrant-300x300.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/fire-hydrant-150x150.jpg 150w, \/blog\/wp-content\/uploads\/2025\/05\/fire-hydrant-768x768.jpg 768w, \/blog\/wp-content\/uploads\/2025\/05\/fire-hydrant-120x120.jpg 120w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">13. Donkey kick (\u0111\u00e1 g\u00f3t l\u00ean)<\/h2>\n\n\n\n<p><strong>L\u1ee3i \u00edch: <\/strong>\u0110\u00e2y l\u00e0 b\u00e0i <strong>gi\u00fap n\u00e2ng m\u00f4ng, s\u0103n \u0111\u00f9i sau<\/strong> r\u1ea5t t\u1ed1t. Khi th\u1ef1c hi\u1ec7n \u0111\u00fang, Donkey Kick c\u00f3 th\u1ec3 <strong>\u0111\u1ed1t m\u1ee1 \u0111\u00f9i s\u00e2u v\u00e0 t\u1ea1o hi\u1ec7u \u1ee9ng \u201cm\u00f4ng qu\u1ea3 \u0111\u00e0o\u201d t\u1ef1 nhi\u00ean.<\/strong><\/p>\n\n\n\n<p><strong>D\u1ee5ng c\u1ee5:<\/strong> Kh\u00f4ng c\u1ea7n. C\u00f3 th\u1ec3 \u0111\u1eb7t t\u1ea1 nh\u1ecf ho\u1eb7c d\u00e2y kh\u00e1ng l\u1ef1c \u1edf \u0111\u1ea7u g\u1ed1i \u0111\u1ec3 n\u00e2ng cao hi\u1ec7u qu\u1ea3.<\/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>V\u00e0o t\u01b0 th\u1ebf ch\u1ed1ng tay \u2013 g\u1ed1i.<\/li>\n\n\n\n<li>Gi\u1eef l\u01b0ng th\u1eb3ng, <strong>g\u1eadp g\u1ed1i v\u00e0 \u0111\u00e1 g\u00f3t l\u00ean tr\u1eddi<\/strong>, \u0111\u1ebfn khi \u0111\u00f9i song song s\u00e0n.<\/li>\n\n\n\n<li>H\u1ea1 ch\u00e2n xu\u1ed1ng nh\u01b0ng kh\u00f4ng ch\u1ea1m s\u00e0n. \u0110\u1ed5i b\u00ean.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong> Kh\u00f4ng v\u00f5ng l\u01b0ng, kh\u00f4ng \u0111\u00e1 qu\u00e1 cao khi\u1ebfn cong c\u1ed9t s\u1ed1ng. C\u1ea3m nh\u1eadn l\u1ef1c v\u00e0o m\u00f4ng v\u00e0 \u0111\u00f9i sau.<\/p>\n\n\n\n<p><strong>S\u1ed1 l\u1ea7n:<\/strong> 15 m\u1ed7i b\u00ean \u00d7 3 hi\u1ec7p<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/donkey-kick-da-got-len.jpg\" alt=\"Donkey kick (\u0111\u00e1 g\u00f3t l\u00ean)\" class=\"wp-image-28567\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/donkey-kick-da-got-len.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/donkey-kick-da-got-len-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/donkey-kick-da-got-len-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">14. Skater hop &#8211; Tr\u01b0\u1ee3t b\u0103ng&nbsp;<\/h2>\n\n\n\n<p><strong>L\u1ee3i \u00edch: <\/strong>Skater hop l\u00e0 b\u00e0i t\u1eadp <strong>hi\u1ec7u qu\u1ea3 trong vi\u1ec7c \u0111\u1ed1t ch\u00e1y calo v\u00e0 m\u1ee1 v\u00f9ng \u0111\u00f9i ngo\u00e0i<\/strong>. B\u00e0i t\u1eadp n\u00e0y c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t, t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho ch\u00e2n v\u00e0 \u0111\u00f9i, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi nh\u1ea3y ngang v\u00e0 gi\u1eef th\u0103ng b\u1eb1ng.<\/p>\n\n\n\n<p><strong>D\u1ee5ng c\u1ee5:<\/strong> Kh\u00f4ng c\u1ea7n.<\/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>\u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng vai.<\/li>\n\n\n\n<li><strong>Nh\u1ea3y sang tr\u00e1i<\/strong> v\u00e0 <strong>v\u01b0\u1ee3t qua ch\u00e2n ph\u1ea3i<\/strong>, \u0111\u01b0a ch\u00e2n ph\u1ea3i ra sau v\u00e0 ch\u1ea1m \u0111\u1ea5t nh\u1eb9 nh\u00e0ng.<\/li>\n\n\n\n<li>Ngay l\u1eadp t\u1ee9c <strong>nh\u1ea3y sang ph\u1ea3i<\/strong> v\u00e0 \u0111\u01b0a ch\u00e2n tr\u00e1i ra sau.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c, t\u1ea1o nh\u1ecbp \u0111\u1ed9 nhanh v\u00e0 \u0111\u1ec1u.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong> H\u1ea1 nh\u1eb9 nh\u00e0ng khi ti\u1ebfp \u0111\u1ea5t \u0111\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c cho kh\u1edbp g\u1ed1i. Si\u1ebft c\u01a1 b\u1ee5ng v\u00e0 \u0111\u00f9i trong su\u1ed1t b\u00e0i t\u1eadp.<\/p>\n\n\n\n<p><strong>S\u1ed1 l\u1ea7n:<\/strong> 30 gi\u00e2y \u00d7 4 hi\u1ec7p<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/skater-hop-truot-bang-.jpg\" alt=\"Skater hop - Tr\u01b0\u1ee3t b\u0103ng\u00a0\" class=\"wp-image-28568\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/skater-hop-truot-bang-.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/skater-hop-truot-bang--300x200.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/skater-hop-truot-bang--768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">15. Jump squat &#8211; B\u1eadt nh\u1ea3y squat&nbsp;<\/h2>\n\n\n\n<p><strong>L\u1ee3i \u00edch: <\/strong>Jump squat l\u00e0 b\u00e0i t\u1eadp <strong>hi\u1ec7u qu\u1ea3 trong vi\u1ec7c \u0111\u1ed1t m\u1ee1 v\u00f9ng \u0111\u00f9i tr\u01b0\u1edbc, \u0111\u00f9i sau v\u00e0 m\u00f4ng<\/strong>, \u0111\u1ed3ng th\u1eddi gi\u00fap <strong>t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh ch\u00e2n<\/strong> v\u00e0 c\u1ea3i thi\u1ec7n s\u1ef1 nhanh nh\u1eb9n, d\u1ebbo dai.<\/p>\n\n\n\n<p><strong>D\u1ee5ng c\u1ee5:<\/strong> Kh\u00f4ng c\u1ea7n.<\/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>\u0110\u1ee9ng th\u1eb3ng, ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng vai.<\/li>\n\n\n\n<li>H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng t\u01b0 th\u1ebf <strong>squat<\/strong>, \u0111\u00f9i song song v\u1edbi m\u1eb7t s\u00e0n.<\/li>\n\n\n\n<li><strong>\u0110\u1ea9y m\u1ea1nh ng\u01b0\u1eddi l\u00ean<\/strong>, b\u1eadt nh\u1ea3y l\u00ean cao, sau \u0111\u00f3 <strong>ti\u1ebfp \u0111\u1ea5t nh\u1eb9 nh\u00e0ng<\/strong> v\u00e0o t\u01b0 th\u1ebf squat.<br><\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i li\u00ean t\u1ee5c.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong> Khi ti\u1ebfp \u0111\u1ea5t, h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng t\u1eeb t\u1eeb v\u00e0 nh\u1eb9 nh\u00e0ng \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng \u0111\u1ea7u g\u1ed1i.<\/p>\n\n\n\n<p><strong>S\u1ed1 l\u1ea7n:<\/strong> 15 l\u1ea7n \u00d7 3 hi\u1ec7p<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"850\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/05\/jump-squat-bat-nhay-squat.jpg\" alt=\"Jump squat - B\u1eadt nh\u1ea3y squat \" class=\"wp-image-28569\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/jump-squat-bat-nhay-squat.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/jump-squat-bat-nhay-squat-300x300.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/jump-squat-bat-nhay-squat-150x150.jpg 150w, \/blog\/wp-content\/uploads\/2025\/05\/jump-squat-bat-nhay-squat-768x768.jpg 768w, \/blog\/wp-content\/uploads\/2025\/05\/jump-squat-bat-nhay-squat-120x120.jpg 120w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">16. Resistance band walk &#8211; B\u01b0\u1edbc ngang&nbsp;<\/h2>\n\n\n\n<p><strong>L\u1ee3i \u00edch: <\/strong>B\u00e0i t\u1eadp n\u00e0y gi\u00fap <strong>t\u0103ng c\u01b0\u1eddng c\u01a1 m\u00f4ng v\u00e0 \u0111\u00f9i ngo\u00e0i<\/strong>. S\u1eed d\u1ee5ng d\u00e2y kh\u00e1ng l\u1ef1c gi\u00fap <strong>t\u0103ng \u0111\u1ed9 kh\u00f3 v\u00e0 hi\u1ec7u qu\u1ea3<\/strong> trong vi\u1ec7c \u0111\u1ed1t m\u1ee1 v\u00f9ng \u0111\u00f9i ngo\u00e0i v\u00e0 m\u00f4ng, \u0111\u1ed3ng th\u1eddi gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 ch\u00e2n.<\/p>\n\n\n\n<p><strong>D\u1ee5ng c\u1ee5:<\/strong> D\u00e2y kh\u00e1ng l\u1ef1c (mini band).<\/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>Qu\u1ea5n <strong>d\u00e2y kh\u00e1ng l\u1ef1c quanh \u0111\u00f9i<\/strong> (tr\u00ean \u0111\u1ea7u g\u1ed1i m\u1ed9t ch\u00fat).<\/li>\n\n\n\n<li>\u0110\u1ee9ng th\u1eb3ng, <strong>ch\u00e2n m\u1edf r\u1ed9ng ngang vai<\/strong>, h\u01a1i <strong>h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng<\/strong> nh\u01b0 t\u01b0 th\u1ebf squat nh\u1eb9.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc ngang sang tr\u00e1i<\/strong>, k\u00e9o gi\u00e3n d\u00e2y kh\u00e1ng l\u1ef1c.<\/li>\n\n\n\n<li>B\u01b0\u1edbc ngang sang ph\u1ea3i \u0111\u1ec3 tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y, duy tr\u00ec t\u01b0 th\u1ebf squat nh\u1eb9 trong su\u1ed1t b\u00e0i t\u1eadp.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong> Gi\u1eef l\u01b0ng th\u1eb3ng, kh\u00f4ng \u0111\u1ec3 g\u1ed1i v\u01b0\u1ee3t m\u0169i ch\u00e2n khi b\u01b0\u1edbc. B\u01b0\u1edbc r\u1ed9ng v\u00e0 ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng.<\/p>\n\n\n\n<p><strong>S\u1ed1 l\u1ea7n:<\/strong> 20 b\u01b0\u1edbc m\u1ed7i b\u00ean \u00d7 3 hi\u1ec7p<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/05\/resistance-band-walk-buoc-ngang-.jpg\" alt=\"Resistance band walk - B\u01b0\u1edbc ngang\" class=\"wp-image-28571\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/resistance-band-walk-buoc-ngang-.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/resistance-band-walk-buoc-ngang--300x200.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/resistance-band-walk-buoc-ngang--768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">17. Pulse squat &#8211; Squat v\u00e0 nh\u1ea5p&nbsp;<\/h2>\n\n\n\n<ol start=\"17\" class=\"wp-block-list\">\n<li><\/li>\n<\/ol>\n\n\n\n<p><strong>L\u1ee3i \u00edch: <\/strong>Pulse squat l\u00e0 m\u1ed9t bi\u1ebfn th\u1ec3 c\u1ee7a squat truy\u1ec1n th\u1ed1ng, gi\u00fap <strong>t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n c\u01a1 \u0111\u00f9i, m\u00f4ng<\/strong> v\u00e0 <strong>\u0111\u1ed1t m\u1ee1 t\u1ea1i ch\u1ed7<\/strong> r\u1ea5t hi\u1ec7u qu\u1ea3. V\u1edbi chuy\u1ec3n \u0111\u1ed9ng nh\u1ea5p nh\u1ea3 li\u00ean t\u1ee5c, c\u01a1 b\u1eafp s\u1ebd ph\u1ea3i l\u00e0m vi\u1ec7c li\u00ean t\u1ee5c m\u00e0 kh\u00f4ng c\u00f3 th\u1eddi gian ngh\u1ec9.<\/p>\n\n\n\n<p><strong>D\u1ee5ng c\u1ee5:<\/strong> Kh\u00f4ng c\u1ea7n.<\/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>\u0110\u1ee9ng th\u1eb3ng, ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng vai.<br><\/li>\n\n\n\n<li>H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng t\u01b0 th\u1ebf <strong>squat<\/strong> sao cho \u0111\u00f9i song song m\u1eb7t \u0111\u1ea5t.<\/li>\n\n\n\n<li><strong>Nh\u1ea5p nh\u1ea3 10-15 cm<\/strong> t\u1eeb \u0111\u00e1y squat l\u00ean xu\u1ed1ng m\u00e0 kh\u00f4ng \u0111\u1ee9ng l\u00ean ho\u00e0n to\u00e0n.<\/li>\n\n\n\n<li>T\u1eadp trung v\u00e0o vi\u1ec7c si\u1ebft c\u01a1 \u0111\u00f9i v\u00e0 m\u00f4ng m\u1ed7i l\u1ea7n nh\u1ea5p nh\u1ea3.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong> Gi\u1eef l\u01b0ng th\u1eb3ng, kh\u00f4ng r\u01b0\u1edbn ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n. Gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3.<\/p>\n\n\n\n<p><strong>S\u1ed1 l\u1ea7n:<\/strong> 15 pulse \u00d7 3 hi\u1ec7p<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/pulse-squat-squat-va-nhap.jpg\" alt=\"Pulse squat - Squat v\u00e0 nh\u1ea5p\" class=\"wp-image-28573\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/pulse-squat-squat-va-nhap.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/pulse-squat-squat-va-nhap-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/pulse-squat-squat-va-nhap-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">6 B\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 \u0111\u00f9i ngay tr\u00ean gi\u01b0\u1eddng, c\u00f3 th\u1ec3 t\u1eadp tr\u01b0\u1edbc khi \u0111i ng\u1ee7&nbsp;<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Leg Raises (N\u00e2ng ch\u00e2n):<\/strong> N\u1eb1m ng\u1eeda, ch\u00e2n du\u1ed7i th\u1eb3ng, n\u00e2ng m\u1ed9t ch\u00e2n l\u00ean 45\u00b0, gi\u1eef v\u00e0i gi\u00e2y r\u1ed3i h\u1ea1 xu\u1ed1ng, \u0111\u1ed5i ch\u00e2n v\u00e0 l\u1eb7p l\u1ea1i.<\/li>\n\n\n\n<li><strong>Bicycle Kicks (\u0110\u1ea1p xe tr\u00ean kh\u00f4ng):<\/strong> N\u1eb1m ng\u1eeda, \u0111\u01b0a hai ch\u00e2n l\u00ean cao, b\u1eaft ch\u00e9o nh\u01b0 \u0111ang \u0111\u1ea1p xe, ti\u1ebfn h\u00e0nh \u0111\u1ea1p nh\u01b0 b\u00ecnh th\u01b0\u1eddng, gi\u1eef th\u0103ng b\u1eb1ng.<\/li>\n\n\n\n<li><strong>Bridge (N\u00e2ng h\u00f4ng):<\/strong> N\u1eb1m ng\u1eeda, hai ch\u00e2n g\u1eadp l\u1ea1i v\u00e0 \u0111\u1eb7t b\u00e0n ch\u00e2n l\u00ean gi\u01b0\u1eddng, \u0111\u1ea9y h\u00f4ng l\u00ean cao, si\u1ebft c\u01a1 m\u00f4ng v\u00e0 \u0111\u00f9i sau, gi\u1eef v\u00e0i gi\u00e2y r\u1ed3i h\u1ea1 xu\u1ed1ng.<\/li>\n\n\n\n<li><strong>Side Leg Raises (N\u00e2ng ch\u00e2n n\u1eb1m nghi\u00eang):<\/strong> N\u1eb1m nghi\u00eang, ch\u00e2n d\u01b0\u1edbi g\u1eadp nh\u1eb9, ch\u00e2n tr\u00ean du\u1ed7i th\u1eb3ng, n\u00e2ng ch\u00e2n tr\u00ean l\u00ean cao r\u1ed3i h\u1ea1 xu\u1ed1ng, gi\u1eef th\u0103ng b\u1eb1ng, \u0111\u1ed5i b\u00ean sau khi ho\u00e0n th\u00e0nh.<\/li>\n\n\n\n<li><strong>Inner Thigh Squeeze (Si\u1ebft \u0111\u00f9i trong):<\/strong> N\u1eb1m ng\u1eeda, g\u1eadp g\u1ed1i v\u00e0 \u0111\u1eb7t m\u1ed9t chi\u1ebfc g\u1ed1i nh\u1ecf gi\u1eefa hai ch\u00e2n, \u00e9p g\u1ed1i l\u1ea1i c\u00e0ng ch\u1eb7t c\u00e0ng t\u1ed1t, gi\u1eef v\u00e0i gi\u00e2y r\u1ed3i th\u1ea3 l\u1ecfng.<\/li>\n\n\n\n<li><strong>Leg Circles (V\u00f2ng tr\u00f2n ch\u00e2n):<\/strong> N\u1eb1m ng\u1eeda, m\u1ed9t ch\u00e2n du\u1ed7i th\u1eb3ng l\u00ean tr\u1eddi, v\u1ebd v\u00f2ng tr\u00f2n nh\u1ecf v\u1edbi ch\u00e2n theo chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3, sau \u0111\u00f3 \u0111\u1ed5i chi\u1ec1u.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/bai-tap-giam-mo-dui-ngay-tren-giuong.jpg\" alt=\"B\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 \u0111\u00f9i ngay tr\u00ean gi\u01b0\u1eddng\" class=\"wp-image-28575\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/bai-tap-giam-mo-dui-ngay-tren-giuong.jpg 850w, \/blog\/wp-content\/uploads\/2025\/05\/bai-tap-giam-mo-dui-ngay-tren-giuong-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2025\/05\/bai-tap-giam-mo-dui-ngay-tren-giuong-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>L\u01b0u \u00fd quan tr\u1ecdng:<\/strong><strong>Kh\u1edfi \u0111\u1ed9ng 5 ph\u00fat<\/strong> tr\u01b0\u1edbc khi t\u1eadp (xoay kh\u1edbp, nh\u1ea3y t\u1ea1i ch\u1ed7).<strong>Gi\u1eef nh\u1ecbp th\u1edf<\/strong>: xu\u1ed1ng h\u00edt \u2013 l\u00ean th\u1edf.<strong>U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc<\/strong>, b\u1ed5 sung <strong>protein n\u1ea1c<\/strong> (\u1ee9c g\u00e0, c\u00e1, \u0111\u1eadu) \u0111\u1ec3 ph\u1ee5c h\u1ed3i c\u01a1.<strong>Ng\u1ee7 \u0111\u1ee7 7\u20118 gi\u1edd<\/strong>, thi\u1ebfu ng\u1ee7 s\u1ebd l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3 \u0111\u1ed1t m\u1ee1.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><em>V\u1edbi 15++ b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 \u0111\u00f9i t\u1ea1i nh\u00e0 tr\u00ean, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 duy tr\u00ec th\u00f3i quen luy\u1ec7n t\u1eadp m\u1ed7i ng\u00e0y \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 thon g\u1ecdn nh\u01b0 mong mu\u1ed1n. Tuy nhi\u00ean, \u0111\u1eebng qu\u00ean r\u1eb1ng m\u1ed9t bu\u1ed5i t\u1eadp hi\u1ec7u qu\u1ea3 kh\u00f4ng ch\u1ec9 ph\u1ee5 thu\u1ed9c v\u00e0o c\u00e1c b\u00e0i t\u1eadp m\u00e0 c\u00f2n v\u00e0o s\u1ef1 chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng t\u1eeb trang ph\u1ee5c tho\u1ea3i m\u00e1i, gi\u00e0y ch\u1eafc ch\u1eafn \u0111\u1ebfn nh\u1eefng d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3 ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u. H\u00e3y tham kh\u1ea3o ngay c\u00e1c s\u1ea3n ph\u1ea9m <\/em><a href=\"https:\/\/www.decathlon.vn\/c\/t%E1%BA%ADp-gym-boxing\/trang-ph%E1%BB%A5c-t%E1%BA%ADp-gym\/qu%E1%BA%A7n-%C3%A1o-t%E1%BA%ADp-gym-nam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><em>qu\u1ea7n \u00e1o gym<\/em><\/strong><\/a><strong><em>, <\/em><\/strong><a href=\"https:\/\/www.decathlon.vn\/c\/t%E1%BA%ADp-gym-boxing\/t%E1%BA%ADp-gym-workout\/gi%C3%A0y-t%E1%BA%ADp-gym.html\" target=\"_blank\" rel=\"noopener\"><strong><em>gi\u00e0y t\u1eadp<\/em><\/strong><\/a><strong><em>, <\/em><\/strong><a href=\"https:\/\/www.decathlon.vn\/c\/t%E1%BA%ADp-gym-boxing\/d%E1%BB%A5ng-c%E1%BB%A5-t%E1%BA%ADp-th%E1%BB%83-h%C3%ACnh\/d%C3%A2y-kh%C3%A1ng-l%E1%BB%B1c.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><em>d\u00e2y kh\u00e1ng l\u1ef1c<\/em><\/strong><\/a><strong><em> <\/em><\/strong><em>v\u00e0<\/em><strong><em> <\/em><\/strong><a href=\"https:\/\/www.decathlon.vn\/c\/t%E1%BA%ADp-gym-boxing\/d%E1%BB%A5ng-c%E1%BB%A5-t%E1%BA%ADp-th%E1%BB%83-h%C3%ACnh\/t%E1%BA%A1-t%E1%BA%ADp-gym.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><em>t\u1ea1 tay<\/em><\/strong><\/a><em>&nbsp; t\u1ea1i Decathlon \u0111\u1ec3 n\u00e2ng cao hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n v\u00e0 gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i nhanh ch\u00f3ng sau m\u1ed7i set nh\u00e9!<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>M\u1ee1 \u0111\u00f9i l\u00e0 m\u1ed9t trong nh\u1eefng v\u00f9ng c\u01a1 th\u1ec3 kh\u00f3 gi\u1ea3m nh\u1ea5t, nh\u01b0ng v\u1edbi nh\u1eefng b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 v\u00e0 ki\u00ean tr\u00ec, b\u1ea1n ho\u00e0n to\u00e0n&hellip;<\/p>\n","protected":false},"author":5,"featured_media":28549,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[8],"tags":[],"class_list":["post-28547","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kinh-nghiem-the-thao"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2025\/05\/bai-tap-giam-mo-dui.jpg",810,455,false],"thumbnail":["\/blog\/wp-content\/uploads\/2025\/05\/bai-tap-giam-mo-dui-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2025\/05\/bai-tap-giam-mo-dui-300x169.jpg",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2025\/05\/bai-tap-giam-mo-dui-768x431.jpg",768,431,true],"large":["\/blog\/wp-content\/uploads\/2025\/05\/bai-tap-giam-mo-dui.jpg",810,455,false],"1536x1536":["\/blog\/wp-content\/uploads\/2025\/05\/bai-tap-giam-mo-dui.jpg",810,455,false],"2048x2048":["\/blog\/wp-content\/uploads\/2025\/05\/bai-tap-giam-mo-dui.jpg",810,455,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2025\/05\/bai-tap-giam-mo-dui-120x120.jpg",120,120,true]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"M\u1ee1 \u0111\u00f9i l\u00e0 m\u1ed9t trong nh\u1eefng v\u00f9ng c\u01a1 th\u1ec3 kh\u00f3 gi\u1ea3m nh\u1ea5t, nh\u01b0ng v\u1edbi nh\u1eefng b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 v\u00e0 ki\u00ean tr\u00ec, b\u1ea1n ho\u00e0n to\u00e0n&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/28547","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=28547"}],"version-history":[{"count":10,"href":"\/blog\/wp-json\/wp\/v2\/posts\/28547\/revisions"}],"predecessor-version":[{"id":43160,"href":"\/blog\/wp-json\/wp\/v2\/posts\/28547\/revisions\/43160"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/28549"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=28547"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=28547"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=28547"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}