{"id":69286,"date":"2023-04-17T19:25:22","date_gmt":"2023-04-17T12:25:22","guid":{"rendered":"https:\/\/pacificcross.com.vn\/?p=69286"},"modified":"2023-04-17T19:30:18","modified_gmt":"2023-04-17T12:30:18","slug":"loi-ich-cua-plank-doi-voi-suc-khoe-va-cac-luu-y-khi-tap","status":"publish","type":"post","link":"https:\/\/pacificcross.com.vn\/vi\/loi-ich-cua-plank-doi-voi-suc-khoe-va-cac-luu-y-khi-tap\/","title":{"rendered":"10+ l\u1ee3i \u00edch c\u1ee7a Plank \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe v\u00e0 c\u00e1c l\u01b0u \u00fd khi t\u1eadp"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">N\u1ed9i dung b\u00e0i vi\u1ebft \/ Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e3825688d3f\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69e3825688d3f\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/pacificcross.com.vn\/vi\/loi-ich-cua-plank-doi-voi-suc-khoe-va-cac-luu-y-khi-tap\/#1_Loi_ich_cua_Plank_doi_voi_suc_khoe_con_nguoi\" >1. L\u1ee3i \u00edch c\u1ee7a Plank \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe con ng\u01b0\u1eddi<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/pacificcross.com.vn\/vi\/loi-ich-cua-plank-doi-voi-suc-khoe-va-cac-luu-y-khi-tap\/#11_Tang_cuong_suc_manh_co_bap\" >1.1. T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/pacificcross.com.vn\/vi\/loi-ich-cua-plank-doi-voi-suc-khoe-va-cac-luu-y-khi-tap\/#12_Loi_ich_cua_plank_%E2%80%93_Cai_thien_tu_the\" >1.2. L\u1ee3i \u00edch c\u1ee7a plank &#8211; C\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/pacificcross.com.vn\/vi\/loi-ich-cua-plank-doi-voi-suc-khoe-va-cac-luu-y-khi-tap\/#13_Plank_giup_giam_dau_that_lung\" >1.3. Plank gi\u00fap gi\u1ea3m \u0111au th\u1eaft l\u01b0ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/pacificcross.com.vn\/vi\/loi-ich-cua-plank-doi-voi-suc-khoe-va-cac-luu-y-khi-tap\/#14_Tap_plank_co_tac_dung_giup_ngan_ngua_chan_thuong\" >1.4. T\u1eadp plank c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap ng\u0103n ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/pacificcross.com.vn\/vi\/loi-ich-cua-plank-doi-voi-suc-khoe-va-cac-luu-y-khi-tap\/#15_Plank_giup_giu_thang_bang_tot_hon\" >1.5. Plank gi\u00fap gi\u1eef th\u0103ng b\u1eb1ng t\u1ed1t h\u01a1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/pacificcross.com.vn\/vi\/loi-ich-cua-plank-doi-voi-suc-khoe-va-cac-luu-y-khi-tap\/#16_Giup_co_the_deo_dai_hon\" >1.6. Gi\u00fap c\u01a1 th\u1ec3 d\u1ebbo dai h\u01a1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/pacificcross.com.vn\/vi\/loi-ich-cua-plank-doi-voi-suc-khoe-va-cac-luu-y-khi-tap\/#17_Plank_co_loi_ich_giup_san_chac_co_bung\" >1.7. Plank c\u00f3 l\u1ee3i \u00edch gi\u00fap s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/pacificcross.com.vn\/vi\/loi-ich-cua-plank-doi-voi-suc-khoe-va-cac-luu-y-khi-tap\/#18_Tang_trao_doi_chat\" >1.8. T\u0103ng trao \u0111\u1ed5i ch\u1ea5t<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/pacificcross.com.vn\/vi\/loi-ich-cua-plank-doi-voi-suc-khoe-va-cac-luu-y-khi-tap\/#19_Tap_plank_giup_dot_chay_mo_tot_hon\" >1.9. T\u1eadp plank gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 t\u1ed1t h\u01a1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/pacificcross.com.vn\/vi\/loi-ich-cua-plank-doi-voi-suc-khoe-va-cac-luu-y-khi-tap\/#110_Giup_chac_khoe_xuong_hon\" >1.10. Gi\u00fap ch\u1eafc kh\u1ecfe x\u01b0\u01a1ng h\u01a1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/pacificcross.com.vn\/vi\/loi-ich-cua-plank-doi-voi-suc-khoe-va-cac-luu-y-khi-tap\/#111_Plank_co_tac_dung_giup_giam_stress\" >1.11. Plank c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap gi\u1ea3m stress<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/pacificcross.com.vn\/vi\/loi-ich-cua-plank-doi-voi-suc-khoe-va-cac-luu-y-khi-tap\/#2_Cach_tap_plank_dung_tu_the\" >2. C\u00e1ch t\u1eadp plank \u0111\u00fang t\u01b0 th\u1ebf<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/pacificcross.com.vn\/vi\/loi-ich-cua-plank-doi-voi-suc-khoe-va-cac-luu-y-khi-tap\/#3_Nhung_luu_y_can_biet_khi_tap\" >3. Nh\u1eefng l\u01b0u \u00fd c\u1ea7n bi\u1ebft khi t\u1eadp<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/pacificcross.com.vn\/vi\/loi-ich-cua-plank-doi-voi-suc-khoe-va-cac-luu-y-khi-tap\/#4_Loi_ket\" >4. L\u1eddi k\u1ebft<\/a><\/li><\/ul><\/nav><\/div>\n<p><i><span style=\"font-weight: 400;\">Plank l\u00e0 m\u1ed9t trong nh\u1eefng \u0111\u1ed9ng t\u00e1c t\u1eadp th\u1ec3 h\u00ecnh, th\u1ec3 d\u1ee5c mang l\u1ea1i nhi\u1ec1u t\u00e1c d\u1ee5ng t\u1ed1t cho v\u00f3c d\u00e1ng ng\u01b0\u1eddi t\u1eadp nh\u1ea5t. \u0110\u1ed9ng t\u00e1c n\u00e0y kh\u00f4ng ch\u1ec9 t\u1ed1t cho nh\u1eefng ai mu\u1ed1n gi\u1ea3m c\u00e2n m\u00e0 c\u00f2n gi\u00fap b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c th\u00e2n h\u00ecnh s\u0103n ch\u1eafc c\u00f9ng nhi\u1ec1u t\u00e1c d\u1ee5ng kh\u00e1c. \u0110\u1ec3 bi\u1ebft chi ti\u1ebft v\u1ec1 c\u00e1c<\/span><\/i><b><i> l\u1ee3i \u00edch c\u1ee7a plank<\/i><\/b><i><span style=\"font-weight: 400;\">, m\u1eddi b\u1ea1n \u0111\u1ecdc ngay b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y!<\/span><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Loi_ich_cua_Plank_doi_voi_suc_khoe_con_nguoi\"><\/span><b>1. L\u1ee3i \u00edch c\u1ee7a Plank \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe con ng\u01b0\u1eddi<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-69295 size-large\" src=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/nhung-loi-ich-cua-plank-voi-suc-khoe-1024x683.jpg\" alt=\"l\u1ee3i \u00edch c\u1ee7a plank l\u00e0 g\u00ec\" width=\"1024\" height=\"683\" srcset=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/nhung-loi-ich-cua-plank-voi-suc-khoe-1024x683.jpg 1024w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/nhung-loi-ich-cua-plank-voi-suc-khoe-300x200.jpg 300w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/nhung-loi-ich-cua-plank-voi-suc-khoe-768x512.jpg 768w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/nhung-loi-ich-cua-plank-voi-suc-khoe.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"11_Tang_cuong_suc_manh_co_bap\"><\/span><b>1.1. T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">M\u1ed9t trong c\u00e1c l\u1ee3i \u00edch r\u00f5 r\u1ec7t nh\u1ea5t m\u00e0 plank mang l\u1ea1i cho ng\u01b0\u1eddi t\u1eadp l\u00e0 gi\u00fap <a href=\"https:\/\/pacificcross.com.vn\/vi\/nen-an-gi-truoc-khi-tap-gym-de-tang-can-tang-co-bap-tot-nhat\/\">t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp<\/a> cho ng\u01b0\u1eddi \u0111\u00f3.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c t\u1eadp plank t\u00e1c \u0111\u1ed9ng v\u00e0o nhi\u1ec1u v\u00f9ng c\u01a1 kh\u00e1c nhau tr\u00ean c\u01a1 th\u1ec3. \u0110\u1ea7u ti\u00ean ch\u00fang t\u00e1c \u0111\u1ed9ng l\u00ean c\u01a1 m\u00f4ng v\u00e0 c\u01a1 \u0111\u00f9i. \u0110\u00e2y l\u00e0 nh\u1eefng c\u01a1 li\u00ean quan \u0111\u1ebfn vi\u1ec7c di chuy\u1ec3n c\u1ee7a c\u01a1 th\u1ec3 n\u00ean gi\u00fap cho c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh v\u00e0 c\u00f3 l\u1ef1c h\u01a1n. Vi\u1ec7c gi\u00fap c\u01a1 m\u00f4ng v\u00e0 c\u01a1 \u0111\u00f9i s\u0103n ch\u1eafc c\u0169ng gi\u00fap cho x\u01b0\u01a1ng ch\u1eadu v\u00e0 \u0111\u1ea7u g\u1ed1i \u1ed5n \u0111\u1ecbnh h\u01a1n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">L\u1ee3i \u00edch c\u1ee7a plank c\u00f2n l\u00e0 t\u00e1c d\u1ee5ng \u0111\u1ebfn ph\u1ea7n c\u00e1nh tay v\u00e0 gi\u1eefa c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 b\u1ee5ng, h\u00f4ng v\u00e0 l\u01b0ng d\u01b0\u1edbi.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0110\u1ed9ng t\u00e1c n\u00e0y gi\u1eef cho c\u1ed9t s\u1ed1ng n\u1eb1m \u1edf v\u00f9ng trung l\u1eadp. Gi\u00fap cho c\u00e1c c\u01a1 trong c\u01a1 th\u1ec3 si\u1ebft ch\u1eb7t, nh\u1edd \u0111\u00f3 ch\u00fang ng\u00e0y c\u00e0ng ch\u1eafc kh\u1ecfe.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"12_Loi_ich_cua_plank_%E2%80%93_Cai_thien_tu_the\"><\/span><b>1.2. L\u1ee3i \u00edch c\u1ee7a plank &#8211; C\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-69293 size-large\" src=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/plank-co-tac-dung-chinh-lai-tu-the-1024x683.jpg\" alt=\"plank gi\u00fap c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf\" width=\"1024\" height=\"683\" srcset=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/plank-co-tac-dung-chinh-lai-tu-the-1024x683.jpg 1024w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/plank-co-tac-dung-chinh-lai-tu-the-300x200.jpg 300w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/plank-co-tac-dung-chinh-lai-tu-the-768x512.jpg 768w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/plank-co-tac-dung-chinh-lai-tu-the.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Theo t\u1ea1p ch\u00ed <a href=\"https:\/\/jpts.spts.jpn.com\/\" rel=\"nofollow\">Journal of Physical Therapy Science<\/a>, \u0111\u1ed9ng t\u00e1c plank c\u00f3 t\u00e1c \u0111\u1ed9ng v\u00e0 c\u00e1c c\u01a1 gi\u1eefa c\u01a1 th\u1ec3 nh\u01b0 c\u01a1 ho\u00e0nh, c\u01a1 s\u00e0n ch\u1eadu v\u00e0 c\u01a1 xi\u00ean b\u00ean trong c\u01a1 b\u1ee5ng.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">C\u00e1c c\u01a1 n\u00e0y ch\u1ecbu tr\u00e1ch nhi\u1ec7m h\u1ed7 tr\u1ee3 c\u1ed9t s\u1ed1ng v\u00e0 gi\u1eef c\u1ed9t s\u1ed1ng th\u1eb3ng. V\u00ec v\u1eady khi c\u00e1c c\u01a1 n\u00e0y ch\u1eafc kh\u1ecfe h\u01a1n nh\u1edd vi\u1ec7c t\u1eadp plank, t\u01b0 th\u1ebf c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n c\u0169ng \u0111\u1eb9p h\u01a1n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">T\u00f3m t\u1eaft l\u1ea1i l\u00e0 c\u00e1c \u0111\u1ed9ng t\u00e1c plank c\u00f3 t\u00e1c d\u1ee5ng n\u1eafn l\u1ea1i, \u0111i\u1ec1u ch\u1ec9nh t\u01b0 th\u1ebf ng\u01b0\u1eddi t\u1eadp \u0111\u1eb9p h\u01a1n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0110\u00e2y l\u00e0 l\u1ee3i \u00edch r\u1ea5t l\u1edbn cho nh\u1eefng ng\u01b0\u1eddi hay ng\u1ed3i \u1edf b\u00e0n l\u00e0m vi\u1ec7c, d\u00e2n v\u0103n ph\u00f2ng ng\u1ed3i c\u1ea3 ng\u00e0y.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"13_Plank_giup_giam_dau_that_lung\"><\/span><b>1.3. Plank gi\u00fap gi\u1ea3m \u0111au th\u1eaft l\u01b0ng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c ng\u1ed3i kh\u00f4ng \u0111\u00fang t\u01b0 th\u1ebf d\u1ec5 d\u1eabn \u0111\u1ebfn vi\u1ec7c \u0111au l\u01b0ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 ph\u1ea7n th\u1eaft l\u01b0ng d\u01b0\u1edbi.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">N\u1ebfu ph\u1ea7n c\u1ed1t l\u00f5i gi\u1eefa c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n y\u1ebfu, tr\u1ecdng t\u1ea3i khi mang v\u00e1c hay di chuy\u1ec3n s\u1ebd b\u1ecb chuy\u1ec3n sang c\u00e1c c\u01a1 \u1edf xung quanh. K\u1ebft h\u1ee3p v\u1edbi vi\u1ec7c kh\u00f4ng ng\u1ed3i \u0111\u00fang t\u01b0 th\u1ebf s\u1ebd khi\u1ebfn cho b\u1ea1n b\u1ecb b\u1ec7nh <a href=\"https:\/\/pacificcross.com.vn\/vi\/dau-that-lung-dau-lung-duoi-la-benh-gi\/\">\u0111au ph\u1ea7n th\u1eaft l\u01b0ng<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c t\u1eadp plank c\u00f3 th\u1ec3 gi\u00fap cho b\u1ea1n ng\u1ed3i th\u1eb3ng h\u01a1n, gi\u1ea3m vi\u1ec7c \u0111au th\u1eaft l\u01b0ng.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"14_Tap_plank_co_tac_dung_giup_ngan_ngua_chan_thuong\"><\/span><b>1.4. T\u1eadp plank c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap ng\u0103n ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Theo \u0111\u1ec1 c\u1eadp trong t\u1ea1p ch\u00ed Journal of Athletic Training, ph\u1ea7n l\u00f5i c\u00f3 th\u1ec3 gi\u00fap ph\u00e2n b\u1ed5 l\u1ef1c \u0111\u1ebfn c\u00e1c chi trong c\u01a1 th\u1ec3 trong qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c l\u00f5i c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh gi\u00fap ph\u00e2n b\u1ed5 l\u1ef1c \u0111\u1ec1u \u0111\u1ebfn c\u00e1c chi trong qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng. Ng\u01b0\u1ee3c l\u1ea1i vi\u1ec7c l\u00f5i c\u01a1 th\u1ec3 y\u1ebfu s\u1ebd khi\u1ebfn c\u00e1c c\u01a1 kh\u00f4ng c\u00f3 kh\u1ea3 n\u0103ng ch\u1ecbu t\u1ea3i, t\u1ea1o \u00e1p l\u1ef1c l\u00ean c\u00e1c v\u00f9ng c\u01a1 l\u00e2n c\u1eadn. V\u00ec v\u1eady g\u00e2y ra ch\u1ea5n th\u01b0\u01a1ng \u1edf g\u00e2n kheo, h\u00f4ng ho\u1eb7c \u1edf \u0111\u00f9i trong.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c t\u1eadp plank khi\u1ebfn cho l\u00f5i c\u01a1 th\u1ec3 (ph\u1ea7n b\u1ee5ng c\u1ee7a c\u01a1 th\u1ec3) c\u1ee9ng c\u00e1p, kh\u1ecfe m\u1ea1nh h\u01a1n. Nh\u1edd v\u1eady s\u1ee9c t\u1ea3i t\u0103ng gi\u00fap b\u1ea1n gi\u1ea3m \u0111\u01b0\u1ee3c \u0111\u00e1ng k\u1ec3 nguy c\u01a1 g\u1eb7p <a href=\"https:\/\/pacificcross.com.vn\/vi\/cach-xu-ly-chan-thuong-the-thao\/\">ch\u1ea5n th\u01b0\u01a1ng trong qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"15_Plank_giup_giu_thang_bang_tot_hon\"><\/span><b>1.5. Plank gi\u00fap gi\u1eef th\u0103ng b\u1eb1ng t\u1ed1t h\u01a1n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-69291 size-large\" src=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/plank-giup-giu-thang-bang-1024x683.jpg\" alt=\"l\u1ee3i \u00edch c\u1ee7a plank gi\u00fap gi\u1eef th\u0103ng b\u1eb1ng t\u1ed1t h\u01a1n\" width=\"1024\" height=\"683\" srcset=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/plank-giup-giu-thang-bang-1024x683.jpg 1024w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/plank-giup-giu-thang-bang-300x200.jpg 300w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/plank-giup-giu-thang-bang-768x512.jpg 768w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/plank-giup-giu-thang-bang.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">M\u1ed9t l\u1ee3i \u00edch c\u1ee7a plank n\u1eefa kh\u00f4ng th\u1ec3 kh\u00f4ng n\u00f3i \u0111\u1ebfn l\u00e0 plank gi\u00fap gi\u1eef th\u0103ng b\u1eb1ng cho c\u01a1 th\u1ec3.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Khi th\u1ef1c hi\u1ec7n c\u00e1c t\u01b0 th\u1ebf plank, b\u1ea1n ph\u1ea3i s\u1eed d\u1ee5ng c\u00e1c ng\u00f3n ch\u00e2n v\u00e0 c\u00e1nh tay \u0111\u1ec3 ch\u1ed1ng \u0111\u1ee1 to\u00e0n b\u1ed9 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3. Nh\u1edd v\u1eady gi\u00fap vi\u1ec7c gi\u1eef th\u0103ng b\u1eb1ng t\u1ed1t h\u01a1n.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c gi\u1eef th\u0103ng b\u1eb1ng t\u1ed1t s\u1ebd gi\u00fap b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3m ch\u1ea5n th\u01b0\u01a1ng khi v\u1eadn \u0111\u1ed9ng. N\u1ebfu ch\u01b0a th\u1ef1c s\u1ef1 gi\u1eef \u0111\u01b0\u1ee3c c\u01a1 th\u1ec3 c\u00e2n b\u1eb1ng khi luy\u1ec7n t\u1eadp c\u00e1c \u0111\u1ed9ng t\u00e1c plank, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1eb7t tay l\u00ean gi\u01b0\u1eddng hay gh\u1ebf \u0111\u1ec3 n\u00e2ng ph\u1ea7n tr\u00ean c\u01a1 th\u1ec3 l\u00ean. Nh\u1edd v\u1eady c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng l\u00e0m quen v\u1edbi t\u01b0 th\u1ebf plank \u0111\u00fang h\u01a1n.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"16_Giup_co_the_deo_dai_hon\"><\/span><b>1.6. Gi\u00fap c\u01a1 th\u1ec3 d\u1ebbo dai h\u01a1n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c luy\u1ec7n t\u1eadp plank trong m\u1ed9t th\u1eddi gian d\u00e0i s\u1ebd gi\u00fap c\u01a1 th\u1ec3 tr\u1edf l\u00ean linh ho\u1ea1t, d\u1ebbo dai h\u01a1n. C\u00e1c \u0111\u1ed9ng t\u00e1c plank gi\u00fap b\u1ea1n m\u1edf r\u1ed9ng v\u00e0 k\u00e9o d\u00e0i nhi\u1ec1u nh\u00f3m c\u01a1. Trong \u0111\u00f3 c\u00f3 c\u00e1c nh\u00f3m c\u01a1 vai, x\u01b0\u01a1ng vai, x\u01b0\u01a1ng \u0111\u00f2n. \u0110\u1ed3ng th\u1eddi \u0111\u1ed9ng t\u00e1c n\u00e0y c\u0169ng gi\u00fap b\u1ea1n k\u00e9o d\u00e0i c\u1ed5 ch\u00e2n, g\u00e2n v\u00e0 ng\u00f3n ch\u00e2n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c k\u00e9o d\u00e0i c\u00e1c b\u1ed9 ph\u1eadn n\u00e0y trong c\u01a1 th\u1ec3 gi\u00fap t\u0103ng \u0111\u1ed9 linh ho\u1ea1t, d\u1ebbo dai c\u1ee7a c\u01a1 th\u1ec3.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">L\u1ee3i \u00edch c\u1ee7a plank kh\u00f4ng ch\u1ec9 c\u00f3 v\u1eady, n\u00f3 c\u00f2n gi\u00fap b\u1ea1n luy\u1ec7n t\u1eadp tr\u00ean c\u01a1 xi\u00ean. Nh\u1edd \u0111\u00f3 gi\u00fap m\u1edf r\u1ed9ng c\u00e1c ng\u00f3n ch\u00e2n v\u00e0 c\u00f3 \u0111\u01b0\u1ee3c kh\u1ea3 n\u0103ng ch\u1ed1ng \u0111\u1ee1 tr\u1ecdng l\u01b0\u1ee3ng c\u1ee7a c\u01a1 th\u1ec3 t\u1ed1t h\u01a1n.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"17_Plank_co_loi_ich_giup_san_chac_co_bung\"><\/span><b>1.7. Plank c\u00f3 l\u1ee3i \u00edch gi\u00fap s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-69289 size-large\" src=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/tap-plank-giup-giam-mo-bung-1024x683.jpg\" alt=\"l\u1ee3i \u00edch c\u1ee7a plank gi\u00fap s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng\" width=\"1024\" height=\"683\" srcset=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/tap-plank-giup-giam-mo-bung-1024x683.jpg 1024w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/tap-plank-giup-giam-mo-bung-300x200.jpg 300w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/tap-plank-giup-giam-mo-bung-768x512.jpg 768w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/tap-plank-giup-giam-mo-bung.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">M\u1ed9t trong nh\u1eefng l\u1ee3i \u00edch l\u1edbn nh\u1ea5t c\u1ee7a plank l\u00e0 c\u00f3 th\u1ec3 l\u00e0m s\u0103n ch\u1eafc h\u01a1n ph\u1ea7n c\u01a1 b\u1ee5ng &#8211; b\u1ed9 ph\u1eadn c\u01a1 th\u1ec3 d\u1ec5 t\u00edch m\u1ee1 nh\u1ea5t.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Khi t\u1eadp plank, ph\u1ea7n \u0111\u01b0\u1ee3c si\u1ebft l\u1ea1i nhi\u1ec1u nh\u1ea5t l\u00e0 ph\u1ea7n b\u1ee5ng. Trong \u0111\u00f3 to\u00e0n b\u1ed9 c\u00e1c nh\u00f3m c\u01a1 \u1edf b\u1ee5ng \u0111\u1ec1u \u0111\u01b0\u1ee3c t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn. Bao g\u1ed3m c\u1ea3 c\u01a1 ngang b\u1ee5ng, c\u01a1 ch\u00e9o b\u1ee5ng ngo\u00e0i, c\u01a1 th\u1eb3ng b\u1ee5ng v\u00e0 c\u1ea3 c\u01a1 m\u00f4ng.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c c\u1ea3i thi\u1ec7n \u0111\u01b0\u1ee3c c\u00e1c nh\u00f3m c\u01a1 n\u00e0y s\u1ebd mang l\u1ea1i c\u00e1c l\u1ee3i \u00edch nh\u01b0 sau:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>C\u01a1 th\u1eb3ng b\u1ee5ng<\/strong>: \u0111\u00e2y l\u00e0 c\u01a1 gi\u00fap c\u1ea3i thi\u1ec7n hi\u1ec7u qu\u1ea3 t\u1eadp th\u1ec3 d\u1ee5c th\u1ec3 thao, \u0111\u1eb7c bi\u1ec7t v\u1edbi c\u00e1c \u0111\u1ed9ng t\u00e1c nh\u1ea3y. N\u1ebfu luy\u1ec7n t\u1eadp c\u01a1 n\u00e0y th\u01b0\u1eddng xuy\u00ean s\u1ebd c\u00f3 \u0111\u01b0\u1ee3c th\u00e2n h\u00ecnh v\u1edbi c\u00e1c m\u00fai c\u01a1 s\u0103n ch\u1eafc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>C\u00e1c c\u01a1 ngang b\u1ee5ng<\/strong>: t\u0103ng kh\u1ea3 n\u0103ng ch\u1ecbu t\u1ea3i, n\u00e2ng \u0111\u1ed3 c\u1ee7a c\u01a1 th\u1ec3.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>C\u01a1 h\u00f4ng<\/strong>: h\u1ed7 tr\u1ee3 kh\u1ea3 n\u0103ng xoay h\u00f4ng v\u00e0 g\u1eadp ng\u01b0\u1eddi t\u1ed1t h\u01a1n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>C\u01a1 ch\u00e9o<\/strong>: gi\u00fap g\u1eadp ng\u01b0\u1eddi v\u00e0 xoay h\u00f4ng t\u1ed1t h\u01a1n.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"18_Tang_trao_doi_chat\"><\/span><b>1.8. T\u0103ng trao \u0111\u1ed5i ch\u1ea5t<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">M\u1ed9t trong nh\u1eefng t\u00e1c \u0111\u1ed9ng m\u00e0 \u00edt ng\u01b0\u1eddi nh\u1eadn th\u1ea5y c\u1ee7a plank l\u00e0 vi\u1ec7c t\u0103ng trao \u0111\u1ed5i ch\u1ea5t cho c\u01a1 th\u1ec3.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">V\u1edbi vi\u1ec7c t\u0103ng trao \u0111\u1ed5i ch\u1ea5t cho c\u01a1 th\u1ec3, vi\u1ec7c \u0111\u1ed1t ch\u00e1y calo trong c\u01a1 th\u1ec3 c\u0169ng di\u1ec5n ra nhanh h\u01a1n. Nh\u1edd \u0111\u00f3 vi\u1ec7c t\u1eadp plank c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n nhanh ch\u00f3ng h\u01a1n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kh\u1ea3 n\u0103ng \u0111\u1ed1t ch\u00e1y calo c\u1ee7a plank \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 cao h\u01a1n c\u1ea3 vi\u1ec7c g\u1eadp b\u1ee5ng d\u00f9 cho vi\u1ec7c t\u1eadp plank kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng nhi\u1ec1u nh\u01b0 c\u00e1c b\u00e0i t\u1eadp kh\u00e1c. H\u01a1n th\u1ebf n\u1eefa, t\u00e1c d\u1ee5ng th\u00fac \u0111\u1ea9y trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a plank k\u00e9o d\u00e0i c\u1ea3 ng\u00e0y, k\u1ec3 c\u1ea3 khi b\u1ea1n \u0111ang ng\u1ee7.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"19_Tap_plank_giup_dot_chay_mo_tot_hon\"><\/span><b>1.9. T\u1eadp plank gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 t\u1ed1t h\u01a1n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c t\u1eadp plank k\u00edch th\u00edch l\u00e0m ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng to\u00e0n c\u01a1 th\u1ec3, gi\u1ea3m t\u00edch t\u1ee5 m\u1ee1 th\u1eeba.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Th\u1ef1c ch\u1ea5t vi\u1ec7c t\u1eadp plank gi\u00fap gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n, kh\u00f4ng ch\u1ec9 t\u1eadp trung v\u00e0o m\u1ed7i ph\u1ea7n b\u1ee5ng. Tuy nhi\u00ean nhi\u1ec1u ng\u01b0\u1eddi l\u1ea1i hi\u1ec3u nh\u1ea7m r\u1eb1ng b\u00e0i t\u1eadp plank l\u00e0 b\u00e0i t\u1eadp s\u1ed1 1 v\u1ec1 vi\u1ec7c \u0111\u1ed1t ch\u00e1y m\u1ee1 b\u1ee5ng. \u0110i\u1ec1u n\u00e0y l\u00e0 kh\u00f4ng \u0111\u00fang b\u1edfi plank c\u00f3 t\u00e1c d\u1ee5ng x\u00e2y d\u1ef1ng c\u01a1 t\u1ed1t h\u01a1n, vi\u1ec7c l\u00e0m gi\u1ea3m m\u1ee1 c\u1ee7a plank c\u0169ng kh\u00f4ng t\u1eadp trung v\u00e0o m\u1ed7i ph\u1ea7n b\u1ee5ng.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0110\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 b\u1ee5ng t\u1ed1t nh\u1ea5t th\u00ec b\u1ea1n h\u00e3y t\u1eadp plank k\u1ebft h\u1ee3p v\u1edbi nh\u1eefng b\u00e0i t\u1eadp c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m m\u1ee1 b\u1ee5ng t\u1ed1t nh\u1ea5t. Nh\u1eefng b\u00e0i t\u1eadp n\u00e0y bao g\u1ed3m c\u00e1c \u0111\u1ed9ng t\u00e1c cardio v\u00e0 HIIT.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"110_Giup_chac_khoe_xuong_hon\"><\/span><b>1.10. Gi\u00fap ch\u1eafc kh\u1ecfe x\u01b0\u01a1ng h\u01a1n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c t\u1eadp plank c\u0169ng gi\u00fap b\u1ea1n c\u00f3 h\u1ec7 th\u1ed1ng x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe h\u01a1n. Khi t\u1eadp plank, b\u1ea1n gi\u00fap cho ph\u1ea7n g\u00e2n c\u1ed1t l\u00f5i c\u1ee7a c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ch\u1eafc kh\u1ecfe h\u01a1n, gi\u00fap cho c\u00e1c nh\u00f3m c\u01a1 c\u1ee7a c\u01a1 th\u1ec3 s\u0103n ch\u1eafc h\u01a1n. T\u1eeb \u0111\u00f3 n\u00e2ng t\u1ea3i tr\u1ecdng c\u1ee7a c\u01a1 th\u1ec3.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">V\u00ec v\u1eady khi v\u1eadn \u0111\u1ed9ng, khi ch\u1ea1y b\u1ed9, leo c\u1ea7u thang, \u00e1p l\u1ef1c l\u00ean x\u01b0\u01a1ng ch\u00e2n b\u1ea1n s\u1ebd b\u1ecb gi\u1ea3m b\u1edbt b\u1edfi s\u1ee9c m\u1ea1nh c\u1ee7a c\u00e1c nh\u00f3m c\u01a1 ch\u00e2n, \u0111\u00f9i \u0111\u00e3 \u0111\u01b0\u1ee3c t\u0103ng l\u00ean. Nh\u1edd \u0111\u00f3 gi\u00fap gi\u1ea3m vi\u1ec7c \u1ea3nh h\u01b0\u1edfng c\u1ee7a v\u1eadn \u0111\u1ed9ng l\u00ean kh\u1edbp g\u1ed1i, gi\u1ea3m \u0111au \u0111\u1ea7u g\u1ed1i.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">B\u00ean c\u1ea1nh \u0111\u00f3, khi \u1eadp plank, c\u00e1c m\u00f4 x\u01b0\u01a1ng s\u1ed1ng m\u1edbi c\u0169ng \u0111\u01b0\u1ee3c t\u1ea1o ra. Nh\u1edd \u0111\u00f3 h\u1ec7 th\u1ed1ng x\u01b0\u01a1ng \u0111\u01b0\u1ee3c h\u1ed7 tr\u1ee3 c\u1ee7ng c\u1ed1 kh\u1ecfe m\u1ea1nh. C\u00f9ng v\u1edbi \u0111\u00f3, c\u00e1c \u0111\u1ed9ng t\u00e1c plank c\u0169ng c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap h\u1ec7 th\u1ed1ng x\u01b0\u01a1ng ho\u1ea1t \u0111\u1ed9ng t\u1ed1t h\u01a1n. Qua \u0111\u00f3 gi\u00fap c\u1ee7ng c\u1ed1 c\u1ea3 s\u1ee9c kh\u1ecfe c\u0103n b\u1ea3n c\u1ee7a x\u01b0\u01a1ng l\u1eabn c\u00e1ch th\u1ee9c ho\u1ea1t \u0111\u1ed9ng c\u1ee7a x\u01b0\u01a1ng.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"111_Plank_co_tac_dung_giup_giam_stress\"><\/span><b>1.11. Plank c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap gi\u1ea3m stress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">T\u1ea5t c\u1ea3 c\u00e1c \u0111\u1ed9ng t\u00e1c t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u gi\u00fap k\u00edch th\u00edch s\u1ea3n sinh ra endorphin. \u0110\u00e2y l\u00e0 m\u1ed9t ho\u1ea1t ch\u1ea5t th\u1ea7n kinh l\u00e0m t\u0103ng c\u1ea3m gi\u00e1c h\u1ea1nh ph\u00fac v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng, stress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">V\u00ec v\u1eady n\u1ebfu \u0111ang c\u0103ng th\u1eb3ng, lo l\u1eafng th\u00ec h\u00e3y t\u1eadp m\u1ed9t v\u00e0i \u0111\u1ed9ng t\u00e1c plank \u0111\u1ec3 c\u1ea3m th\u1ea5y th\u01b0 th\u00e1i h\u01a1n nh\u00e9.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Cach_tap_plank_dung_tu_the\"><\/span><b>2. C\u00e1ch t\u1eadp plank \u0111\u00fang t\u01b0 th\u1ebf<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-69287 size-large\" src=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/cach-tap-plank-dung-tu-the-1024x683.jpg\" alt=\"c\u00e1ch t\u1eadp plank\" width=\"1024\" height=\"683\" srcset=\"https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/cach-tap-plank-dung-tu-the-1024x683.jpg 1024w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/cach-tap-plank-dung-tu-the-300x200.jpg 300w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/cach-tap-plank-dung-tu-the-768x512.jpg 768w, https:\/\/pacificcross.com.vn\/wp-content\/uploads\/2023\/04\/cach-tap-plank-dung-tu-the.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0110\u1ec3 t\u1eadp plank, \u0111\u1ea7u ti\u00ean b\u1ea1n c\u1ea7n chu\u1ea9n b\u1ecb: 1 t\u1ea5m th\u1ea3m t\u1eadp yoga v\u00e0 qu\u1ea7n \u00e1o t\u1eadp yoga \u00f4m s\u00e1t.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0110\u1ec3 t\u1eadp plank \u0111\u00fang t\u01b0 th\u1ebf, b\u1ea1n c\u1ea7n l\u01b0u \u00fd tr\u00ecnh t\u1ef1 v\u00e0 c\u00e1c k\u1ef9 thu\u1eadt t\u1eadp sau:<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Chu\u1ea9n b\u1ecb t\u1eadp:<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">B\u1eaft \u0111\u1ea7u v\u1edbi t\u01b0 th\u1ebf b\u00f2. \u0110\u1eb7t hai b\u00e0n tay d\u01b0\u1edbi vai v\u00e0 hai \u0111\u1ea7u g\u1ed1i d\u01b0\u1edbi ph\u1ea7n h\u1ed3ng.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">B\u01b0\u1edbc 2: Tr\u1edf l\u1ea1i t\u01b0 th\u1ebf em b\u00e9 b\u1eb1ng c\u00e1ch \u0111\u1ea9y m\u00f4ng v\u1ec1 sau \u0111\u1ebfn khi m\u00f4ng ch\u1ea1m g\u00f3t ch\u00e2n. M\u1edf r\u1ed9ng \u0111\u00f9i b\u1eb1ng v\u1edbi vai v\u00e0 \u00e9p ng\u1ef1c xu\u1ed1ng s\u00e0n, du\u1ed7i hai tay th\u1eb3ng v\u00e0 m\u1eb7t \u00fap xu\u1ed1ng th\u1ea3m.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Th\u1ea3 l\u1ecfng hai c\u00e1nh tay v\u00e0 vai. \u1ede trong t\u01b0 th\u1ebf em b\u00e9 t\u1eeb 3 &#8211; 5 ph\u00fat v\u00e0 h\u00edt th\u1edf \u0111\u1ec1u.<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Th\u1ef1c hi\u1ec7n plank:<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">T\u1eeb t\u01b0 th\u1ebf em b\u00e9, b\u1ea1n v\u1ec1 l\u1ea1i t\u01b0 th\u1ebf b\u00f2 b\u1eb1ng c\u00e1ch \u0111\u1ea9y ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chuy\u1ec3n sang t\u01b0 th\u1ebf plank b\u1eb1ng c\u00e1ch \u0111\u1ea9y \u0111\u1ea7u v\u00e0 g\u00f3t ch\u00e2n th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng. \u0110\u1ec3 hai tay xu\u1ed1ng vai m\u1ed9t c\u00e1ch th\u1eb3ng \u0111\u1ee9ng hay ch\u1ed1ng hai khu\u1ef7u tay xu\u1ed1ng th\u1ea3m, hai tay \u0111\u1ec3 song song v\u1edbi m\u1eb7t. \u0110\u1ec3 m\u0169i ch\u00e2n ch\u1ea1m v\u1edbi s\u00e0n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">U\u1ed1n nh\u1eb9 th\u1eaft l\u01b0ng v\u00e0 canh cho m\u00f4ng v\u00e0 c\u1ed9t s\u1ed1ng th\u1eb3ng h\u00e0ng. Gi \u1eef nh\u01b0 v\u1eady trong 20 gi\u00e2y \u0111\u1ebfn 2 ph\u00fat t\u00f9y kh\u1ea3 n\u0103ng.<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>K\u1ebft th\u00fac t\u01b0 th\u1ebf plank:<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Plank \u0111\u1ebfn khi h\u1ebft s\u1ee9c th\u00ec \u0111\u01b0a ng\u01b0\u1eddi v\u1ec1 t\u01b0 th\u1ebf em b\u00e9. Ngh\u1ec9 ng\u01a1i trong kho\u1ea3ng 5 ph\u00fat v\u00e0 c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n plank th\u00eam v\u00e0i l\u1ea7n n\u1eefa n\u1ebfu c\u00f2n c\u00f3 th\u1ec3.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Nhung_luu_y_can_biet_khi_tap\"><\/span><b>3. Nh\u1eefng l\u01b0u \u00fd c\u1ea7n bi\u1ebft khi t\u1eadp<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sau khi \u0111\u00e3 bi\u1ebft c\u00e1c l\u1ee3i \u00edch c\u1ee7a plank th\u00ec b\u1ea1n c\u1ea7n l\u01b0u \u00fd nh\u1eefng \u0111i\u1ec1u sau \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1eadp t\u1ed1t nh\u1ea5t c\u0169ng nh\u01b0 \u0111\u1ea3m b\u1ea3o \u0111\u01b0\u1ee3c s\u1ee9c kh\u1ecfe khi t\u1eadp:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi t\u1eadp th\u1eadt k\u1ef9 v\u00e0 c\u0103ng c\u01a1, du\u1ed7i c\u01a1 sau t\u1eadp. B\u1edfi n\u1ebfu kh\u00f4ng kh\u1edfi \u0111\u1ed9ng, c\u00e1c c\u01a1 b\u1eafp b\u1ecb co du\u1ed7i \u0111\u1ed9t ng\u1ed9t v\u00e0 thay \u0111\u1ed5i c\u01b0\u1eddng \u0111\u1ed9 l\u00e0m vi\u1ec7c \u0111\u1ed9t ng\u1ed9t s\u1ebd d\u1eabn \u0111\u1ebfn <a href=\"https:\/\/pacificcross.com.vn\/vi\/dau-co-la-gi-nhung-loai-dau-co-thuong-gap\/\">\u0111au c\u01a1<\/a>, chu\u1ed9t r\u00fat,&#8230;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">M\u1ed9t tu\u1ea7n t\u1eadp \u00edt nh\u1ea5t t\u1eeb 2 &#8211; 3 l\u1ea7n \u0111\u1ec3 c\u00f3 hi\u1ec7u qu\u1ea3 luy\u1ec7n t\u1eadp c\u01a1 b\u1eafp v\u00e0 gi\u1ea3m c\u00e2n t\u1ed1t nh\u1ea5t.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">K\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 luy\u1ec7n t\u1eadp v\u1edbi ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng \u0111\u1ea7y \u0111\u1ee7 khi t\u1eadp \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe. N\u00ean k\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 luy\u1ec7n t\u1eadp khoa h\u1ecdc v\u1edbi c\u00e1c b\u1eefa \u0103n dinh d\u01b0\u1ee1ng, t\u1ed1t cho s\u1ee9c kh\u1ecfe v\u1edbi \u0111\u1ea7y \u0111\u1ee7 d\u01b0\u1ee1ng ch\u1ea5t, n\u00f3i kh\u00f4ng v\u1edbi c\u00e1c ch\u1ea5t b\u00e9o x\u1ea5u, ch\u1ea5t c\u00f3 c\u1ed3n v\u00e0 c\u00e1c ch\u1ea5t k\u00edch th\u00edch c\u00f3 h\u1ea1i cho s\u1ee9c kh\u1ecfe.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">C\u00f3 ch\u1ebf \u0111\u1ed9 sinh ho\u1ea1t l\u00e0nh m\u1ea1nh, khoa h\u1ecdc. Tr\u00e1nh th\u1ee9c khuya, d\u1eady s\u1edbm s\u1ebd d\u1ec5 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe c\u0169ng nh\u01b0 l\u00e0m cho vi\u1ec7c luy\u1ec7n t\u1eadp kh\u00f4ng \u0111\u1ea1t hi\u1ec7u qu\u1ea3 cao.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"4_Loi_ket\"><\/span><b>4. L\u1eddi k\u1ebft<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tr\u00ean \u0111\u00e2y l\u00e0 nh\u1eefng th\u00f4ng tin \u0111\u1ea7y \u0111\u1ee7 nh\u1ea5t v\u1ec1 l\u1ee3i \u00edch c\u1ee7a plank c\u0169ng nh\u01b0 c\u00e1ch t\u1eadp \u0111\u00fang t\u01b0 th\u1ebf v\u00e0 c\u00e1c l\u01b0u \u00fd c\u1ea7n bi\u1ebft tr\u01b0\u1edbc khi t\u1eadp plank. Hi v\u1ecdng qua \u0111\u00f3 b\u1ea1n \u0111\u00e3 c\u00f3 \u0111\u01b0\u1ee3c \u0111\u1ea7y \u0111\u1ee7 ki\u1ebfn th\u1ee9c v\u1ec1 ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n n\u00e0y v\u00e0 c\u00f3 \u0111\u01b0\u1ee3c v\u00f3c d\u00e1ng \u0111\u1eb9p, s\u0103n ch\u1eafc c\u0169ng nh\u01b0 kh\u1ecfe m\u1ea1nh nh\u1ea5t.<\/span><\/p>\n<p>\u0110\u1ec3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe t\u1ed1t h\u01a1n t\u1eeb h\u00f4m nay, b\u1ea1n \u0111\u00e3 t\u1eebng ngh\u0129 \u0111\u1ebfn vi\u1ec7c t\u00edch l\u0169y m\u1ed9t kho\u1ea3n ti\u1ec1n cho b\u1ea3n th\u00e2n hay ch\u01b0a? C\u00e1c g\u00f3i b\u1ea3o hi\u1ec3m s\u1ee9c kh\u1ecfe \u0111\u01b0\u1ee3c ra \u0111\u1eddi nh\u1eb1m gi\u00fap m\u1ecdi ng\u01b0\u1eddi ch\u0103m lo nhi\u1ec1u h\u01a1n cho b\u1ea3n th\u00e2n.<\/p>\n<p>Th\u1ea5u hi\u1ec3u \u0111\u01b0\u1ee3c t\u1ea7m quan tr\u1ecdng c\u1ee7a s\u1ee9c kh\u1ecfe, Pacific Cross Vi\u1ec7t Nam hy v\u1ecdng \u0111\u01b0\u1ee3c \u0111\u1ed3ng h\u00e0nh \u0111\u1ec3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n v\u00e0 ng\u01b0\u1eddi th\u00e2n th\u00e2n tr\u00ean ch\u1eb7n \u0111\u01b0\u1eddng ph\u00eda tr\u01b0\u1edbc. Ch\u00fang t\u00f4i cung c\u1ea5p c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh b\u1ea3o hi\u1ec3m s\u1ee9c kh\u1ecfe v\u00e0 b\u1ea3o hi\u1ec3m du l\u1ecbch ph\u00f9 h\u1ee3p cho t\u1eebng y\u00eau c\u1ea7u v\u00e0 ng\u00e2n s\u00e1ch kh\u00e1c nhau c\u1ee7a kh\u00e1ch h\u00e0ng. V\u00e0 \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n mi\u1ec5n ph\u00ed, \u0111\u1ea7y \u0111\u1ee7 v\u1ec1 th\u00f4ng tin b\u1ea3o hi\u1ec3m s\u1ee9c kh\u1ecfe, anh ch\u1ecb c\u00f3 th\u1ec3 \u0111\u1ec3 l\u1ea1i tin nh\u1eafn\u00a0<a href=\"https:\/\/share.hsforms.com\/1lPp7cGPVQeeKMi_bJLbaAwd0ctp\">T\u1ea0I \u0110\u00c2Y<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Plank l\u00e0 m\u1ed9t trong nh\u1eefng \u0111\u1ed9ng t\u00e1c t\u1eadp th\u1ec3 h\u00ecnh, th\u1ec3 d\u1ee5c mang l\u1ea1i nhi\u1ec1u t\u00e1c d\u1ee5ng t\u1ed1t cho v\u00f3c d\u00e1ng ng\u01b0\u1eddi t\u1eadp nh\u1ea5t. \u0110\u1ed9ng t\u00e1c n\u00e0y kh\u00f4ng ch\u1ec9 t\u1ed1t cho nh\u1eefng ai mu\u1ed1n gi\u1ea3m c\u00e2n m\u00e0 c\u00f2n gi\u00fap b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c th\u00e2n h\u00ecnh s\u0103n ch\u1eafc c\u00f9ng nhi\u1ec1u t\u00e1c d\u1ee5ng kh\u00e1c. \u0110\u1ec3 bi\u1ebft chi ti\u1ebft [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":69295,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"content-type":"","inline_featured_image":false},"categories":[54],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/posts\/69286"}],"collection":[{"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/comments?post=69286"}],"version-history":[{"count":0,"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/posts\/69286\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/media\/69295"}],"wp:attachment":[{"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/media?parent=69286"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/categories?post=69286"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pacificcross.com.vn\/vi\/wp-json\/wp\/v2\/tags?post=69286"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}