{"id":1132,"date":"2019-10-28T09:31:40","date_gmt":"2019-10-28T02:31:40","guid":{"rendered":"http:\/\/crystalspa.muathemewordpress.net\/?p=1132"},"modified":"2019-10-28T09:31:40","modified_gmt":"2019-10-28T02:31:40","slug":"nhung-bai-tap-dot-chay-mo-bung-nhanh-chong-an-toan","status":"publish","type":"post","link":"https:\/\/webmaibinh.com\/w\/spa52011\/nhung-bai-tap-dot-chay-mo-bung-nhanh-chong-an-toan\/","title":{"rendered":"NH\u1eeeNG B\u00c0I T\u1eacP \u0110\u1ed0T CH\u00c1Y M\u1ee0 B\u1ee4NG NHANH CH\u00d3NG AN TO\u00c0N"},"content":{"rendered":"

V\u1edbi b\u00e0i t\u1eadp n\u00e0y, c\u00e1c b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3m c\u00e2n, c\u1ea3i thi\u1ec7n v\u00f2ng eo, l\u01b0ng v\u00e0 c\u00e1nh tay nhi\u1ec1u m\u1ee1 m\u1ed9t c\u00e1ch nhanh ch\u00f3ng. C\u00e1ch th\u1ef1c hi\u1ec7n \u0111\u01a1n gi\u1ea3n, kh\u00f4ng c\u1ea7n d\u00f9ng d\u1ee5ng c\u1ee5 v\u00e0 kh\u00f4ng m\u1ea5t nhi\u1ec1u th\u1eddi gian, th\u00edch h\u1ee3p t\u1eadp t\u1ea1i nh\u00e0 m\u1ed7i ng\u00e0y 10 \u2013 20 ph\u00fat, c\u00e1c b\u1ea1n\u00a0s\u1ebd th\u1ea5y s\u1ef1 thay \u0111\u1ed5i r\u00f5 r\u1ec7t sau m\u1ed9t th\u00e1ng.<\/span><\/p>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ed1t ch\u00e1y m\u1ee1 b\u1ee5ng nhanh ch\u00f3ng v\u00e0 an to\u00e0n\u00a0gi\u00fap b\u1ea1n gi\u1ea3m m\u1ee1 b\u1ee5ng m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\n

1). \u00dap ng\u01b0\u1eddi xu\u1ed1ng, hai b\u00e0n tay m\u1edf r\u1ed9ng ch\u1ed1ng xu\u1ed1ng \u0111\u1ea5t, g\u1eadp khu\u1ef7u tay, ch\u1ed1ng g\u1ed1i. N\u00e2ng ng\u01b0\u1eddi l\u00ean r\u1ed3i h\u1ea1 xu\u1ed1ng 15 l\u1ea7n, h\u00edt s\u00e2u v\u00e0 th\u1edf \u0111\u1ec1u.<\/p>\n

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2). Ch\u1ed1ng hai tay ra sau, ng\u1eeda ng\u01b0\u1eddi l\u00ean. L\u1ea5y tay v\u00e0 ch\u00e2n l\u00e0m tr\u1ee5, n\u00e2ng m\u00f4ng l\u00ean r\u1ed3i h\u1ea1 xu\u1ed1ng 20 l\u1ea7n. H\u00edt c\u0103ng c\u01a1 b\u1ee5ng r\u1ed3i th\u1edf ra t\u1eeb t\u1eeb.<\/p>\n

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3). \u00dap ng\u01b0\u1eddi xu\u1ed1ng, ch\u1ed1ng tay v\u00e0 hai m\u0169i b\u00e0n ch\u00e2n (gi\u1ed1ng t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y). N\u00e2ng ng\u01b0\u1eddi l\u00ean v\u00e0 h\u1ea1 xu\u1ed1ng 20 l\u1ea7n.<\/p>\n

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4). Ng\u01b0\u1eddi h\u01a1i ch\u00f9ng xu\u1ed1ng, g\u1eadp g\u1ed1i t\u1ea1o g\u00f3c 45 \u0111\u1ed9, hai tay du\u1ed7i song song tr\u01b0\u1edbc m\u1eb7t. Ng\u1ed3i xu\u1ed1ng, sau \u0111\u00f3 tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/p>\n

\"\"<\/p>\n

5). \u0110\u1ee9ng th\u1eb3ng, m\u1ed9t ch\u00e2n b\u01b0\u1edbc l\u00ean g\u1eadp g\u1ed1i. Tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u, \u0111\u1ed5i ch\u00e2n, th\u1ef1c hi\u1ec7n 15 l\u1ea7n.<\/p>\n

\"\"<\/p>\n

6). N\u1eb1m ng\u1eeda tr\u1ec1n s\u00e0n, g\u1eadp g\u1ed1i 45 \u0111\u1ed9, hai tay \u0111\u1eb7t sau \u0111\u1ea7u, n\u00e2ng th\u00e2n ng\u01b0\u1eddi l\u00ean r\u1ed3i h\u1ea1 xu\u1ed1ng. H\u00edt s\u00e2u, th\u1edf \u0111\u1ec1u, d\u1ed3n tr\u1ecdng t\u00e2m v\u00e0o c\u01a1 b\u1ee5ng. Th\u1ef1c hi\u1ec7n 20 l\u1ea7n.<\/p>\n

\"\"<\/p>\n

7). N\u1eb1m s\u1ea5p, hai ch\u00e2n du\u1ed7i th\u1eb3ng, g\u1eadp khu\u1ef7u tay v\u00e0 ch\u1ea1m tay v\u00e0o th\u00e1i d\u01b0\u01a1ng. N\u00e2ng th\u00e2n tr\u00ean l\u00ean r\u1ed3i h\u1ea1 xu\u1ed1ng. H\u00edt s\u00e2u th\u1edf \u0111\u1ec1u, th\u1ef1c hi\u1ec7n 20 l\u1ea7n.<\/p>\n

\"\"<\/p>\n

8). \u0110\u1ee9ng th\u1eb3ng, hai tay v\u01b0\u01a1n cao h\u1ebft c\u1ee1 r\u1ed3i h\u1ea1 xu\u1ed1ng g\u1eadp khu\u1ef7u tay. Th\u1ef1c hi\u1ec7n 20 l\u1ea7n.<\/p>\n

\"\"<\/p>\n

9). \u0110\u1ee9ng th\u1eb3ng, m\u1ed9t ch\u00e2n b\u01b0\u1edbc l\u00ean tr\u01b0\u1edbc. Hai tay gi\u01a1 th\u1eb3ng l\u00ean cao, khu\u1ef5u g\u1ed1i. Sau \u0111\u00f3 \u0111\u1ed5i ch\u00e2n, th\u1ef1c hi\u1ec7n 20 l\u1ea7n.<\/p>\n

\"\"<\/p>\n

\n

10). V\u1eabn gi\u1eef t\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng, hai tay bu\u00f4ng d\u1ecdc th\u00e2n ng\u01b0\u1eddi, t\u1eeb t\u1eeb n\u00e2ng hai tay l\u00ean ngang b\u1eb1ng vai r\u1ed3i h\u1ea1 xu\u1ed1ng. Th\u1ef1c hi\u1ec7n 15 l\u1ea7n.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

V\u1edbi b\u00e0i t\u1eadp n\u00e0y, c\u00e1c b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3m c\u00e2n, c\u1ea3i thi\u1ec7n v\u00f2ng eo, l\u01b0ng v\u00e0 c\u00e1nh tay nhi\u1ec1u m\u1ee1 m\u1ed9t c\u00e1ch nhanh ch\u00f3ng. C\u00e1ch th\u1ef1c hi\u1ec7n \u0111\u01a1n gi\u1ea3n, kh\u00f4ng c\u1ea7n d\u00f9ng d\u1ee5ng c\u1ee5 v\u00e0 kh\u00f4ng m\u1ea5t nhi\u1ec1u th\u1eddi gian, th\u00edch h\u1ee3p t\u1eadp t\u1ea1i nh\u00e0 m\u1ed7i ng\u00e0y 10 \u2013 20 ph\u00fat, c\u00e1c b\u1ea1n\u00a0s\u1ebd th\u1ea5y s\u1ef1 …<\/p>\n","protected":false},"author":1,"featured_media":1133,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[74,75],"_links":{"self":[{"href":"https:\/\/webmaibinh.com\/w\/spa52011\/wp-json\/wp\/v2\/posts\/1132"}],"collection":[{"href":"https:\/\/webmaibinh.com\/w\/spa52011\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/webmaibinh.com\/w\/spa52011\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/webmaibinh.com\/w\/spa52011\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/webmaibinh.com\/w\/spa52011\/wp-json\/wp\/v2\/comments?post=1132"}],"version-history":[{"count":1,"href":"https:\/\/webmaibinh.com\/w\/spa52011\/wp-json\/wp\/v2\/posts\/1132\/revisions"}],"predecessor-version":[{"id":1142,"href":"https:\/\/webmaibinh.com\/w\/spa52011\/wp-json\/wp\/v2\/posts\/1132\/revisions\/1142"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/webmaibinh.com\/w\/spa52011\/wp-json\/wp\/v2\/media\/1133"}],"wp:attachment":[{"href":"https:\/\/webmaibinh.com\/w\/spa52011\/wp-json\/wp\/v2\/media?parent=1132"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/webmaibinh.com\/w\/spa52011\/wp-json\/wp\/v2\/categories?post=1132"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/webmaibinh.com\/w\/spa52011\/wp-json\/wp\/v2\/tags?post=1132"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}