{"id":30,"date":"2026-10-21T08:00:00","date_gmt":"2026-10-21T08:00:00","guid":{"rendered":"https:\/\/nova.goscloud.vn\/bo\/ben-khoe\/nam-vung-dong-tac-co-ban\/"},"modified":"2026-10-26T15:43:38","modified_gmt":"2026-10-26T15:43:38","slug":"nam-vung-dong-tac-co-ban","status":"publish","type":"post","link":"https:\/\/nova.goscloud.vn\/bo\/ben-khoe\/nam-vung-dong-tac-co-ban\/","title":{"rendered":"N\u1eafm v\u1eefng \u0111\u1ed9ng t\u00e1c c\u01a1 b\u1ea3n"},"content":{"rendered":"<p>Tr\u01b0\u1edbc khi ngh\u0129 \u0111\u1ebfn b\u00e0i \u201chot\u201d tr\u00ean m\u1ea1ng, h\u00e3y l\u00e0m ch\u1ee7 n\u0103m ki\u1ec3u v\u1eadn \u0111\u1ed9ng m\u00e0 c\u01a1 th\u1ec3 d\u00f9ng m\u1ed7i ng\u00e0y. Ch\u00fang l\u00e0 b\u1ed9 khung c\u1ee7a m\u1ecdi gi\u00e1o \u00e1n m\u00ecnh so\u1ea1n \u2014 t\u1eadp \u0111\u00fang th\u00ec b\u00e0i n\u00e0o c\u0169ng d\u1ec5 h\u01a1n, an to\u00e0n h\u01a1n.<\/p>\n<h2>1. G\u00e1nh \u2014 squat<\/h2>\n<p>Ng\u1ed3i xu\u1ed1ng \u0111\u1ee9ng l\u00ean l\u00e0 \u0111\u1ed9ng t\u00e1c b\u1ea1n l\u00e0m h\u00e0ng ch\u1ee5c l\u1ea7n m\u1ed7i ng\u00e0y. Squat \u0111\u00fang gi\u00fap ch\u00e2n v\u00e0 h\u00f4ng kho\u1ebb, g\u1ed1i b\u1ec1n.<\/p>\n<h3>C\u00e1ch t\u1eadp \u0111\u00fang<\/h3>\n<ul>\n<li>B\u00e0n ch\u00e2n r\u1ed9ng b\u1eb1ng vai, m\u0169i ch\u00e2n h\u01a1i m\u1edf<\/li>\n<li>\u0110\u1ea9y h\u00f4ng ra sau nh\u01b0 ng\u1ed3i gh\u1ebf, ng\u1ef1c m\u1edf<\/li>\n<li>G\u1ed1i \u0111i c\u00f9ng h\u01b0\u1edbng m\u0169i ch\u00e2n, kh\u00f4ng s\u1ee5p v\u00e0o trong<\/li>\n<\/ul>\n<h2>2. G\u1eadp h\u00f4ng \u2014 hinge<\/h2>\n<p>Nh\u1eb7t \u0111\u1ed3 d\u01b0\u1edbi \u0111\u1ea5t m\u00e0 kh\u00f4ng \u0111au l\u01b0ng nh\u1edd \u0111\u1ed9ng t\u00e1c n\u00e0y. N\u00f3 d\u1ea1y b\u1ea1n d\u00f9ng m\u00f4ng v\u00e0 \u0111\u00f9i sau thay cho l\u01b0ng d\u01b0\u1edbi.<\/p>\n<h3>C\u00e1ch t\u1eadp \u0111\u00fang<\/h3>\n<ul>\n<li>G\u1ed1i h\u01a1i ch\u00f9ng, l\u01b0ng gi\u1eef th\u1eb3ng<\/li>\n<li>\u0110\u1ea9y h\u00f4ng ra sau t\u1edbi khi th\u1ea5y c\u0103ng \u0111\u00f9i sau<\/li>\n<li>Si\u1ebft m\u00f4ng \u0111\u1ec3 \u0111\u1ee9ng l\u00ean, kh\u00f4ng \u01b0\u1ee1n l\u01b0ng<\/li>\n<\/ul>\n<h2>3. \u0110\u1ea9y \u2014 push<\/h2>\n<p>Ch\u1ed1ng \u0111\u1ea9y v\u00e0 \u0111\u1ea9y t\u1ea1 qua \u0111\u1ea7u l\u00e0m vai, ng\u1ef1c, tay sau kho\u1ebb \u0111\u1ec1u. B\u1eaft \u0111\u1ea7u t\u1eeb ch\u1ed1ng \u0111\u1ea9y nghi\u00eang tr\u00ean b\u00e0n n\u1ebfu c\u1ea7n.<\/p>\n<h3>C\u00e1ch t\u1eadp \u0111\u00fang<\/h3>\n<ul>\n<li>Th\u00e2n ng\u01b0\u1eddi th\u1eb3ng m\u1ed9t \u0111\u01b0\u1eddng t\u1eeb \u0111\u1ea7u t\u1edbi g\u00f3t<\/li>\n<li>Khu\u1ef7u tay m\u1edf kho\u1ea3ng 45\u00b0 so v\u1edbi th\u00e2n<\/li>\n<li>H\u1ea1 ch\u1eadm, \u0111\u1ea9y d\u1ee9t kho\u00e1t<\/li>\n<\/ul>\n<h2>4. K\u00e9o \u2014 pull<\/h2>\n<p>Ng\u1ed3i v\u0103n ph\u00f2ng nhi\u1ec1u th\u00ec c\u00e0ng c\u1ea7n k\u00e9o: ch\u00e8o t\u1ea1, k\u00e9o d\u00e2y gi\u00fap l\u01b0ng tr\u00ean kho\u1ebb, vai b\u1edbt g\u00f9.<\/p>\n<h3>C\u00e1ch t\u1eadp \u0111\u00fang<\/h3>\n<ul>\n<li>K\u00e9o b\u1eb1ng khu\u1ef7u tay, kh\u00f4ng b\u1eb1ng b\u00e0n tay<\/li>\n<li>\u00c9p hai b\u1ea3 vai v\u1ec1 sau v\u00e0 xu\u1ed1ng<\/li>\n<li>Gi\u1eef m\u1ed9t nh\u1ecbp \u1edf cu\u1ed1i r\u1ed3i m\u1edbi th\u1ea3<\/li>\n<\/ul>\n<h2>5. Mang v\u00e1c \u2014 carry<\/h2>\n<p>\u0110i b\u1ed9 c\u1ea7m hai t\u1ea1 \u0111\u01a1n l\u00e0 b\u00e0i \u0111\u01a1n gi\u1ea3n m\u00e0 hi\u1ec7u qu\u1ea3 cho l\u00f5i, c\u1ea7m n\u1eafm v\u00e0 t\u01b0 th\u1ebf.<\/p>\n<h3>C\u00e1ch t\u1eadp \u0111\u00fang<\/h3>\n<ul>\n<li>\u0110\u1ee9ng th\u1eb3ng, vai kh\u00f4ng nh\u00f4 l\u00ean tai<\/li>\n<li>B\u01b0\u1edbc \u0111\u1ec1u, ng\u1eafn, th\u1edf \u0111\u1ec1u<\/li>\n<li>B\u1eaft \u0111\u1ea7u 30\u201340 m\u00e9t m\u1ed7i l\u01b0\u1ee3t<\/li>\n<\/ul>\n<h2>L\u1eddi k\u1ebft<\/h2>\n<p>M\u1ed7i tu\u1ea7n, ch\u1ec9 c\u1ea7n c\u00f3 m\u1eb7t \u0111\u1ee7 n\u0103m ki\u1ec3u v\u1eadn \u0111\u1ed9ng n\u00e0y trong gi\u00e1o \u00e1n l\u00e0 b\u1ea1n \u0111\u00e3 c\u00f3 n\u1ec1n t\u1ed1t. Khi \u0111\u00e3 v\u1eefng, t\u0103ng t\u1ea3i t\u1eeb t\u1eeb \u2014 \u0111\u00f3 l\u00e0 c\u00e1ch ti\u1ebfn b\u1ed9 b\u1ec1n nh\u1ea5t.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>N\u0103m ki\u1ec3u v\u1eadn \u0111\u1ed9ng n\u1ec1n t\u1ea3ng \u2014 g\u00e1nh, g\u1eadp h\u00f4ng, \u0111\u1ea9y, k\u00e9o, mang v\u00e1c \u2014 l\u00e0 b\u1ed9 khung cho m\u1ecdi gi\u00e1o \u00e1n. T\u1eadp \u0111\u00fang ch\u00fang tr\u01b0\u1edbc khi lo b\u00e0i kh\u00f3.<\/p>\n","protected":false},"author":5,"featured_media":8,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-30","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meo-tap"],"_links":{"self":[{"href":"https:\/\/nova.goscloud.vn\/bo\/ben-khoe\/wp-json\/wp\/v2\/posts\/30","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nova.goscloud.vn\/bo\/ben-khoe\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nova.goscloud.vn\/bo\/ben-khoe\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nova.goscloud.vn\/bo\/ben-khoe\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/nova.goscloud.vn\/bo\/ben-khoe\/wp-json\/wp\/v2\/comments?post=30"}],"version-history":[{"count":1,"href":"https:\/\/nova.goscloud.vn\/bo\/ben-khoe\/wp-json\/wp\/v2\/posts\/30\/revisions"}],"predecessor-version":[{"id":69,"href":"https:\/\/nova.goscloud.vn\/bo\/ben-khoe\/wp-json\/wp\/v2\/posts\/30\/revisions\/69"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nova.goscloud.vn\/bo\/ben-khoe\/wp-json\/wp\/v2\/media\/8"}],"wp:attachment":[{"href":"https:\/\/nova.goscloud.vn\/bo\/ben-khoe\/wp-json\/wp\/v2\/media?parent=30"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nova.goscloud.vn\/bo\/ben-khoe\/wp-json\/wp\/v2\/categories?post=30"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nova.goscloud.vn\/bo\/ben-khoe\/wp-json\/wp\/v2\/tags?post=30"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}