![\"t\u1eadp](\"https:\/\/thenewgym.vn\/wp-content\/uploads\/2024\/10\/TNG2435-scaled-1.jpg\")
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H\u00e3y b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi c\u1ee7a b\u1ea1n th\u1eadt s\u1edbm v\u00e0 t\u01b0\u01a1i s\u00e1ng v\u1edbi th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng. Kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u00f3 th\u1eddi gian \u0111\u1ebfn ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c sau gi\u1edd l\u00e0m vi\u1ec7c, nh\u01b0ng vi\u1ec7c th\u00fac \u0111\u1ea9y b\u1ea3n th\u00e2n ra kh\u1ecfi gi\u01b0\u1eddng v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u m\u1ed9t ng\u00e0y d\u00e0i c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t th\u00e1ch th\u1ee9c l\u1edbn. Tuy nhi\u00ean, n\u1ebfu b\u1ea1n c\u00f3 \u0111\u1ed9ng l\u1ef1c \u0111\u1ec3 v\u1eadn \u0111\u1ed9ng khi m\u1eb7t tr\u1eddi v\u1eeba m\u1ecdc, th\u00f3i quen t\u1eadp luy\u1ec7n bu\u1ed5i s\u00e1ng s\u1ebd mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch \u0111\u00e1ng kinh ng\u1ea1c. N\u00f3 kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n kh\u1edfi \u0111\u1ed9ng c\u01a1 th\u1ec3 m\u00e0 c\u00f2n t\u1ea1o n\u1ec1n t\u1ea3ng t\u00edch c\u1ef1c cho c\u1ea3 ng\u00e0y, gi\u00fap b\u1ea1n \u0111\u1ed1i m\u1eb7t v\u1edbi m\u1ecdi th\u1eed th\u00e1ch v\u1edbi n\u0103ng l\u01b0\u1ee3ng v\u00e0 tinh th\u1ea7n s\u1ea3ng kho\u00e1i h\u01a1n.<\/span><\/p>\n <\/p>\n T\u00f9y thu\u1ed9c v\u00e0o l\u1ecbch tr\u00ecnh v\u00e0 s\u1edf th\u00edch c\u1ee7a b\u1ea1n, k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n bu\u1ed5i s\u00e1ng c\u00f3 th\u1ec3 linh ho\u1ea1t v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi b\u1ea1n. N\u1ebfu b\u1ea1n mu\u1ed1n ti\u1ebft ki\u1ec7m th\u1eddi gian, m\u1ed9t b\u00e0i t\u1eadp nhanh t\u1ea1i nh\u00e0 c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n kh\u1edfi \u0111\u1ed9ng c\u01a1 th\u1ec3 v\u00e0 s\u1eb5n s\u00e0ng b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 t\u00ecm ra ph\u01b0\u01a1ng ph\u00e1p ph\u00f9 h\u1ee3p v\u1edbi b\u1ea1n \u0111\u1ec3 duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng v\u00e0 tinh th\u1ea7n s\u1ea3ng kho\u00e1i su\u1ed1t c\u1ea3 ng\u00e0y.<\/span><\/p>\n <\/p>\n \u0110\u1eebng b\u1eaft \u0111\u1ea7u h\u00e0nh tr\u00ecnh t\u1eadp th\u1ec3 d\u1ee5c c\u1ee7a b\u1ea1n m\u1ed9t m\u00ecnh. T\u00ecm m\u1ed9t c\u00e2u l\u1ea1c b\u1ed9 g\u1ea7n b\u1ea1n<\/a> \u0111\u1ec3 \u0111\u01b0\u1ee3c h\u1ed7 tr\u1ee3 v\u00e0 h\u01b0\u1edbng d\u1eabn chuy\u00ean m\u00f4n khi c\u1ea7n thi\u1ebft.\u00a0<\/span><\/p>\n <\/p>\n <\/p>\n <\/p>\n T\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i s\u00e1ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o v\u00e0 tr\u00e0n \u0111\u1ea7y sinh l\u1ef1c su\u1ed1t c\u1ea3 ng\u00e0y b\u1eb1ng c\u00e1ch gi\u1ea3i ph\u00f3ng endorphin, ch\u1ea5t c\u00f3 t\u00e1c d\u1ee5ng c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 gi\u1ea3m \u0111au. T\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng gi\u00fap t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng t\u1ef1 nhi\u00ean \u0111\u1ec3 gi\u00fap b\u1ea1n ho\u1ea1t \u0111\u1ed9ng su\u1ed1t c\u1ea3 ng\u00e0y, gi\u1ea3m nhu c\u1ea7u ti\u00eau th\u1ee5 qu\u00e1 nhi\u1ec1u caffeine.<\/span><\/p>\n <\/p>\n <\/p>\n T\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i s\u00e1ng c\u00f3 th\u1ec3 k\u00edch th\u00edch qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a, gi\u00fap b\u1ea1n h\u1ea5p th\u1ee5 dinh d\u01b0\u1ee1ng t\u1ed1t h\u01a1n t\u1eeb c\u00e1c b\u1eefa \u0103n trong ng\u00e0y.\u00a0<\/span><\/p>\n <\/p>\n <\/p>\n T\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 gi\u00fap \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp sinh h\u1ecdc c\u1ee7a b\u1ea1n v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng, lo l\u1eafng, t\u1eeb \u0111\u00f3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. M\u1ed9t s\u1ed1 ng\u01b0\u1eddi cho r\u1eb1ng t\u1eadp luy\u1ec7n v\u1ea5t v\u1ea3 qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7 s\u1ebd c\u1ea3n tr\u1edf gi\u1ea5c ng\u1ee7, v\u00ec v\u1eady h\u00e3y t\u00ecm th\u1eddi \u0111i\u1ec3m ph\u00f9 h\u1ee3p cho c\u01a1 th\u1ec3 b\u1ea1n.<\/span><\/p>\n <\/p>\n <\/p>\n T\u1eadp th\u1ec3 d\u1ee5c gi\u00fap t\u0103ng c\u01b0\u1eddng tinh th\u1ea7n minh m\u1eabn v\u00e0 t\u1ec9nh t\u00e1o b\u1eb1ng c\u00e1ch t\u0103ng l\u01b0u l\u01b0\u1ee3ng m\u00e1u \u0111\u1ebfn n\u00e3o, gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 t\u1eadp trung su\u1ed1t c\u1ea3 ng\u00e0y.\u00a0<\/span><\/p>\n <\/p>\n <\/p>\n N\u1ebfu b\u1ea1n c\u00f3 th\u1ec3 r\u1eddi kh\u1ecfi nh\u00e0 \u0111\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o s\u00e1ng s\u1edbm, c\u00e1c bu\u1ed5i t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng c\u00f3 th\u1ec3 \u00edt \u0111\u00f4ng ng\u01b0\u1eddi h\u01a1n, gi\u00fap b\u1ea1n t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 h\u01a1n.<\/span><\/p>\n <\/p>\n <\/p>\n Ra ngo\u00e0i tr\u1eddi v\u00e0o bu\u1ed5i s\u00e1ng c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t ph\u1ea7n th\u01b0\u1edfng b\u1ed5 sung cho vi\u1ec7c t\u1eadp luy\u1ec7n bu\u1ed5i s\u00e1ng c\u1ee7a b\u1ea1n v\u00ec b\u1ea1n s\u1ebd \u0111\u01b0\u1ee3c ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u1eb7t tr\u1eddi t\u1ef1 nhi\u00ean. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n s\u1ea3n xu\u1ea5t vitamin D, c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe c\u1ee7a x\u01b0\u01a1ng v\u00e0 ch\u1ee9c n\u0103ng mi\u1ec5n d\u1ecbch.<\/span><\/p>\n <\/p>\n <\/p>\n T\u1eadp luy\u1ec7n bu\u1ed5i s\u00e1ng c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n c\u00f3 th\u1ec3 \u0111\u00e1nh d\u1ea5u “b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c” kh\u1ecfi danh s\u00e1ch vi\u1ec7c c\u1ea7n l\u00e0m tr\u01b0\u1edbc ti\u00ean c\u1ee7a m\u00ecnh, \u0111\u1ec3 th\u1eddi gian c\u00f2n l\u1ea1i trong ng\u00e0y d\u00e0nh cho t\u1ea5t c\u1ea3 nh\u1eefng vi\u1ec7c kh\u00e1c.\u00a0<\/span><\/p>\n <\/p>\n \u0110\u00e1nh th\u1ee9c c\u01a1 th\u1ec3 v\u1edbi m\u1ed9t bu\u1ed5i t\u1eadp s\u00e1ng s\u1edbm gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y c\u00f3 n\u0103ng l\u01b0\u1ee3ng v\u00e0 t\u00edch c\u1ef1c \u0111\u1ec3 \u0111\u1ed1i m\u1eb7t v\u1edbi m\u1ecdi th\u1eed th\u00e1ch trong ng\u00e0y.<\/span><\/p>\n <\/p>\n V\u00e0 n\u1ebfu l\u1ee3i \u00edch v\u1ec1 th\u1ec3 ch\u1ea5t l\u00e0 ch\u01b0a \u0111\u1ee7 th\u00ec t\u1eadp luy\u1ec7n bu\u1ed5i s\u00e1ng c\u00f2n c\u00f3 m\u1ed9t s\u1ed1 l\u1ee3i \u00edch v\u1ec1 m\u1eb7t tinh th\u1ea7n, ch\u1eb3ng h\u1ea1n nh\u01b0:<\/span><\/p>\n <\/p>\n <\/p>\n T\u1eadp th\u1ec3 d\u1ee5c gi\u00fap l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo l\u1eafng, c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tinh th\u1ea7n t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n. V\u00e0 t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i s\u00e1ng c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n s\u1ebd \u0111\u01b0\u1ee3c h\u01b0\u1edfng nh\u1eefng l\u1ee3i \u00edch t\u1ea5t c\u1ea3 c\u1ee7a nh\u1eefng t\u00e1c nh\u00e2n th\u00fac \u0111\u1ea9y t\u00e2m tr\u1ea1ng \u0111\u00f3.\u00a0<\/span><\/p>\n <\/p>\n <\/p>\n T\u1eadp luy\u1ec7n bu\u1ed5i s\u00e1ng gi\u00fap b\u1ea1n thi\u1ebft l\u1eadp m\u1ed9t th\u00f3i quen nh\u1ea5t qu\u00e1n, t\u1ea1o n\u1ec1n t\u1ea3ng cho vi\u1ec7c x\u00e2y d\u1ef1ng c\u00e1c th\u00f3i quen l\u00e0nh m\u1ea1nh kh\u00e1c. N\u1ebfu b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m g\u00ec kh\u00e1c t\u1ed1t cho m\u00ecnh?\u00a0<\/span><\/p>\n <\/p>\n <\/p>\n Ho\u00e0n th\u00e0nh b\u00e0i t\u1eadp v\u00e0o bu\u1ed5i s\u00e1ng l\u00e0 m\u1ed9t th\u00e0nh t\u00edch kh\u00e1 tuy\u1ec7t v\u1eddi. H\u00e3y v\u1ed7 nh\u1eb9 v\u00e0o l\u01b0ng m\u00ecnh v\u00e0 t\u1eadn h\u01b0\u1edfng c\u1ea3m gi\u00e1c th\u00e0nh t\u1ef1u \u0111\u1ec3 n\u00e2ng cao s\u1ef1 t\u1ef1 tin c\u1ee7a b\u1ea1n.<\/span><\/p>\n <\/p>\n N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y kh\u00f4ng th\u1ec3 ra kh\u1ecfi gi\u01b0\u1eddng \u0111\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i s\u00e1ng, \u0111\u1eebng c\u1ea3m th\u1ea5y m\u00ecnh ph\u1ea3i \u00e9p bu\u1ed9c. \u0110i\u1ec1u quan tr\u1ecdng nh\u1ea5t l\u00e0 t\u00ecm ra th\u1eddi \u0111i\u1ec3m trong ng\u00e0y ph\u00f9 h\u1ee3p v\u1edbi b\u1ea1n<\/span> v\u00e0 \u0111i\u1ec1u \u0111\u00f3 b\u1ec1n v\u1eefng. Sau \u0111\u00f3, g\u1eafn b\u00f3 v\u1edbi n\u00f3. H\u00e3y nh\u1edb r\u1eb1ng: ki\u00ean tr\u00ec ch\u00ednh l\u00e0 ch\u00eca kh\u00f3a th\u00e0nh c\u00f4ng!<\/span><\/p>\n <\/p>\n <\/p>\n Gi\u1edd \u0111\u00e2y, khi b\u1ea1n \u0111\u00e3 \u0111\u01b0\u1ee3c trang b\u1ecb \u0111\u1ed9ng l\u1ef1c v\u00e0 l\u1ee3i \u00edch m\u00e0 b\u1ea1n s\u1ebd \u0111\u1ea1t \u0111\u01b0\u1ee3c t\u1eeb m\u1ed9t bu\u1ed5i t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 v\u00e0o bu\u1ed5i s\u00e1ng, d\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp \u0111\u01b0\u1ee3c g\u1ee3i \u00fd t\u1eeb The New Gym gi\u00fap b\u1ea1n th\u1ee9c d\u1eady v\u00e0 v\u1eadn \u0111\u1ed9ng tr\u01b0\u1edbc khi l\u00e0m vi\u1ec7c.\u00a0<\/span><\/p>\n <\/p>\n Kh\u1edfi \u0111\u1ed9ng<\/i><\/b><\/p>\n <\/p>\n \u0110\u1eebng lao v\u00e0o th\u00f3i quen c\u1ee7a b\u1ea1n m\u00e0 kh\u00f4ng b\u00e1o tr\u01b0\u1edbc cho c\u01a1 th\u1ec3 r\u1eb1ng \u0111\u00e3 \u0111\u1ebfn l\u00fac! H\u00e3y d\u00e0nh 5 ph\u00fat \u0111\u1ec3 th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c kh\u1edfi \u0111\u1ed9ng.<\/span><\/p>\n <\/p>\n B\u1eaft \u0111\u1ea7u v\u1edbi \u0111\u1ed9ng t\u00e1c xoay vai v\u00e0 xoay c\u00e1nh tay ho\u1eb7c th\u1eed xoay v\u00f2ng tay, sau \u0111\u00f3 chuy\u1ec3n sang \u0111\u1ed9ng t\u00e1c xoay ch\u00e2n v\u00e0 xoay m\u1eaft c\u00e1 ch\u00e2n. Ti\u1ebfp theo, \u0111i b\u1ed9 t\u1ea1i ch\u1ed7. T\u0103ng nh\u1ecbp tim c\u1ee7a b\u1ea1n th\u00eam m\u1ed9t ch\u00fat v\u1edbi \u0111\u1ed9ng t\u00e1c jumping jacks. Cu\u1ed1i c\u00f9ng, k\u1ebft th\u00fac ph\u1ea7n kh\u1edfi \u0111\u1ed9ng c\u1ee7a b\u1ea1n b\u1eb1ng m\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c g\u1eadp ng\u01b0\u1eddi sang m\u1ed9t b\u00ean.<\/span><\/p>\n <\/p>\n T\u1eadp luy\u1ec7n<\/i><\/b><\/p>\n <\/p>\n Trong 20 ph\u00fat ti\u1ebfp theo, h\u00e3y th\u1ef1c hi\u1ec7n th\u00f3i quen sau nhi\u1ec1u l\u1ea7n nh\u1ea5t c\u00f3 th\u1ec3 v\u00e0 ngh\u1ec9 ng\u01a1i b\u1ea5t c\u1ee9 khi n\u00e0o b\u1ea1n c\u1ea7n.<\/span><\/p>\n <\/p>\n Push ups<\/span><\/i><\/p>\n <\/p>\n B\u1eaft \u0111\u1ea7u v\u1edbi \u0111\u1ed9ng t\u00e1c ch\u1ed1ng \u0111\u1ea9y, m\u1ed9t b\u00e0i t\u1eadp ch\u1ee7 y\u1ebfu \u0111\u1ec3 r\u00e8n luy\u1ec7n tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 v\u00e0 s\u1ee9c m\u1ea1nh. Ch\u1ed1ng \u0111\u1ea9y l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 nh\u1eafm v\u00e0o ng\u1ef1c, c\u00e1nh tay v\u00e0 c\u01a1 b\u1ee5ng c\u1ee7a b\u1ea1n, v\u00ec v\u1eady h\u00e3y th\u1ea3 ng\u01b0\u1eddi v\u00e0 th\u1ef1c hi\u1ec7n 10 \u0111\u1ebfn 15 l\u1ea7n ch\u1ed1ng \u0111\u1ea9y.<\/span><\/p>\n <\/p>\n Star jumps<\/span><\/i><\/p>\n <\/p>\n Nh\u1ea3y l\u00ean v\u00e0 th\u1ef1c hi\u1ec7n v\u00e0i c\u00fa nh\u1ea3y trong 30 gi\u00e2y.<\/span><\/p>\n <\/p>\n Squat<\/span><\/i><\/p>\n <\/p>\n Dang hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai, th\u1ef1c hi\u1ec7n 10 l\u1ea7n squat b\u1eb1ng tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, ngh\u1ec9 30 gi\u00e2y v\u00e0 th\u1ef1c hi\u1ec7n th\u00eam 10 l\u1ea7n n\u1eefa. B\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y \u1edf ch\u00e2n, c\u01a1 m\u00f4ng v\u00e0 ph\u1ea7n c\u01a1 l\u00f5i c\u1ee7a m\u00ecnh.<\/span><\/p>\n <\/p>\n Burpees<\/span><\/p>\n <\/p>\n \u0110\u00e2y c\u00f3 th\u1ec3 kh\u00f4ng ph\u1ea3i l\u00e0 b\u00e0i t\u1eadp y\u00eau th\u00edch c\u1ee7a m\u1ecdi ng\u01b0\u1eddi, nh\u01b0ng burpees l\u00e0 b\u00e0i t\u1eadp tuy\u1ec7t v\u1eddi cho to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 b\u1ea1n, v\u00ec v\u1eady h\u00e3y \u0111\u1eb7t m\u1ee5c ti\u00eau ho\u00e0n th\u00e0nh 10 l\u1ea7n l\u1eb7p l\u1ea1i.<\/span><\/p>\n <\/p>\n Lunges<\/span><\/p>\n <\/p>\n Th\u1ef1c hi\u1ec7n 10 l\u1ea7n m\u1ed7i ch\u00e2n. Ph\u1ed5i nh\u1eafm v\u00e0o \u0111\u00f9i sau, c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, c\u01a1 m\u00f4ng v\u00e0 c\u01a1 l\u00f5i c\u1ee7a b\u1ea1n. \u0110\u1ec3 t\u0103ng th\u00eam th\u1eed th\u00e1ch, h\u00e3y s\u1eed d\u1ee5ng th\u00eam m\u1ed9t c\u1eb7p t\u1ea1 nh\u1eb9.<\/span><\/p>\n <\/p>\n Bear walks<\/span><\/p>\n <\/p>\n Th\u00eam m\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c n\u00e0y v\u00e0o th\u00f3i quen t\u1eadp tim m\u1ea1ch c\u1ee7a b\u1ea1n \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u1ed1t l\u00f5i c\u1ee7a b\u1ea1n b\u1eb1ng c\u00e1ch v\u1eadn \u0111\u1ed9ng c\u00e1nh tay v\u00e0 vai c\u1ee7a b\u1ea1n. \u1ede t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y, b\u00f2 v\u1ec1 ph\u00eda tr\u01b0\u1edbc trong 10 gi\u00e2y v\u00e0 sau \u0111\u00f3 l\u00f9i l\u1ea1i trong 10 gi\u00e2y.<\/span><\/p>\n <\/p>\n Planks<\/span><\/p>\n <\/p>\n K\u1ebft th\u00fac th\u00f3i quen v\u1edbi b\u00e0i t\u1eadp plank, b\u00e0i t\u1eadp c\u01a1 b\u1ee5ng tuy\u1ec7t \u0111\u1ec9nh! C\u1ed1 g\u1eafng plank trong 30 gi\u00e2y.<\/span><\/p>\n <\/p>\n H\u1ea1 nhi\u1ec7t<\/i><\/b><\/p>\n <\/p>\n Bu\u1ed5i t\u1eadp luy\u1ec7n bu\u1ed5i s\u00e1ng c\u1ee7a b\u1ea1n \u0111\u00f2i h\u1ecfi r\u1ea5t nhi\u1ec1u c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n! \u0110\u00e3 \u0111\u1ebfn l\u00fac t\u1ef1 th\u01b0\u1edfng cho b\u1ea3n th\u00e2n v\u00ec \u0111\u00e3 l\u00e0m vi\u1ec7c ch\u0103m ch\u1ec9 b\u1eb1ng c\u00e1ch th\u01b0 gi\u00e3n \u0111\u1ec3 k\u1ebft th\u00fac 5 ph\u00fat cu\u1ed1i c\u00f9ng c\u1ee7a th\u00f3i quen t\u1eadp luy\u1ec7n bu\u1ed5i s\u00e1ng.\u00a0<\/span><\/p>\n <\/p>\n B\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch h\u00edt m\u1ed9t v\u00e0i h\u01a1i th\u1edf s\u00e2u. Gi\u01a1 hai tay qua \u0111\u1ea7u khi b\u1ea1n h\u00edt v\u00e0o v\u00e0 th\u1ea3 ch\u00fang xu\u1ed1ng hai b\u00ean khi b\u1ea1n th\u1edf ra. B\u00e2y gi\u1edd, h\u00e3y cho c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c k\u00e9o gi\u00e3n m\u1ed9t c\u00e1ch x\u1ee9ng \u0111\u00e1ng.<\/span><\/p>\n <\/p>\n \u0110\u1ed1i v\u1edbi ph\u1ea7n th\u00e2n tr\u00ean, \u0111\u1ed1i v\u1edbi b\u1eafp tay, \u0111\u1eb7t hai b\u00e0n tay ng\u01b0\u1ee3c v\u00e0o t\u01b0\u1eddng v\u1edbi c\u00e1c ng\u00f3n tay h\u01b0\u1edbng xu\u1ed1ng s\u00e0n. \u0110\u1ec3 k\u00e9o c\u0103ng c\u01a1 tay sau, h\u00e3y u\u1ed1n cong m\u1ed9t c\u00e1nh tay ra sau \u0111\u1ea7u v\u00e0 sau \u0111\u00f3 nh\u1eb9 nh\u00e0ng \u1ea5n xu\u1ed1ng khu\u1ef7u tay b\u1eb1ng tay kia.\u00a0<\/span><\/p>\n <\/p>\n Th\u1ef1c hi\u1ec7n theo \u0111\u1ed9ng t\u00e1c n\u00e0y v\u1edbi m\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c cu\u1ed9n vai v\u00e0 c\u0103ng ng\u1ef1c t\u1ed1t. \u0110\u1ed1i v\u1edbi ph\u1ea7n th\u00e2n d\u01b0\u1edbi, h\u00e3y du\u1ed7i \u0111\u00f9i sau \u0111\u00f3 ra! T\u00ecm m\u1ed9t b\u1eadc thang ho\u1eb7c m\u1ed9t b\u1ee9c t\u01b0\u1eddng \u0111\u1ec3 du\u1ed7i b\u1eafp ch\u00e2n, sau \u0111\u00f3 n\u1eb1m nghi\u00eang \u0111\u1ec3 du\u1ed7i c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc.<\/span><\/p>\n <\/p>\n Sau \u0111\u00f3, h\u00e3y t\u1ef1 ch\u00fac m<\/span>\u1eebng m\u00ecnh \u0111\u00e3 ho\u00e0n th\u00e0nh t\u1ed1t c\u00f4ng vi\u1ec7c! N\u1ebfu b\u1ea1n g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c d\u00e0nh th\u1eddi gian cho ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c, d\u00e0nh 30 ph\u00fat t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng t\u1ea1i nh\u00e0 c\u00f3 th\u1ec3 l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1t nh\u1ea5t cho b\u1ea1n.<\/span><\/p>\n <\/p>\n <\/p>\n The New Gym – Gym cho m\u1ecdi ng\u01b0\u1eddi<\/span><\/a><\/span><\/p>\n – Email: cskh@thenewgym.vn<\/span><\/p>\n – Hotline: 1900 63 69 20<\/span><\/p>\n – Facebook: The New Gym<\/span><\/p>\n – Zalo OA: <\/span>https:\/\/zalo.me\/thenewgym<\/span><\/a>\u00a0<\/span><\/span><\/p>\nL\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng l\u00e0 g\u00ec?<\/b><\/span><\/h2>\n
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Th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng c\u01a1 b\u1ea3n (B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n trong v\u00f2ng 30 ph\u00fat)<\/b><\/span><\/h2>\n