{"id":51,"date":"2026-10-26T22:08:17","date_gmt":"2026-10-26T15:08:17","guid":{"rendered":"https:\/\/nova.goscloud.vn\/bo\/sai-buoc\/suc-manh\/"},"modified":"2026-10-26T22:48:43","modified_gmt":"2026-10-26T15:48:43","slug":"suc-manh","status":"publish","type":"page","link":"https:\/\/nova.goscloud.vn\/bo\/sai-buoc\/chuong-trinh\/suc-manh\/","title":{"rendered":"S\u1ee9c m\u1ea1nh"},"content":{"rendered":"

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S\u1ee9c m\u1ea1nh<\/p>\n<\/div>\n<\/div>\n

S\u1ee9c<\/span>
\nm\u1ea1nh<\/span><\/span><\/h1>\n<\/div>\n
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S\u1ee9c m\u1ea1nh ch\u1ee9c n\u0103ng v\u00e0 chuy\u1ec3n \u0111\u1ed9ng b\u00f9ng n\u1ed5 v\u1edbi gi\u00e1o \u00e1n t\u0103ng ti\u1ebfn qua 10 tu\u1ea7n.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n

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Th\u1eddi l\u01b0\u1ee3ng<\/p>\n<\/div>\n

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10 tu\u1ea7n<\/span><\/p>\n<\/div>\n

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C\u1ea5p \u0111\u1ed9<\/p>\n<\/div>\n

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Trung b\u00ecnh<\/span><\/p>\n<\/div>\n

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S\u1ed1 bu\u1ed5i<\/p>\n<\/div>\n

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3 bu\u1ed5i \/ tu\u1ea7n<\/span><\/p>\n<\/div>\n

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Tr\u1ecdng t\u00e2m<\/p>\n<\/div>\n

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S\u1ee9c m\u1ea1nh<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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S\u1ee9c m\u1ea1nh d\u00f9ng \u0111\u01b0\u1ee3c tr\u00ean s\u00e2n<\/span><\/h2>\n
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Ch\u01b0\u01a1ng tr\u00ecnh x\u00e2y lo\u1ea1i s\u1ee9c m\u1ea1nh b\u1ea1n mang ra s\u00e2n \u0111\u01b0\u1ee3c: \u0111\u00f4i ch\u00e2n kho\u1ebb h\u01a1n cho ch\u1ea1y n\u01b0\u1edbc r\u00fat, ph\u1ea7n th\u00e2n v\u1eefng \u0111\u1ec3 \u0111\u1ed5i h\u01b0\u1edbng v\u00e0 kh\u1edbp ch\u1ecbu l\u1ef1c t\u1ed1t su\u1ed1t m\u1ed9t m\u00f9a gi\u1ea3i.<\/p>\n<\/div>\n

C\u00e1ch ch\u01b0\u01a1ng tr\u00ecnh v\u1eadn h\u00e0nh<\/span><\/h3>\n
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Ba bu\u1ed5i m\u1ed7i tu\u1ea7n quanh c\u00e1c \u0111\u1ed9ng t\u00e1c n\u1ec1n: squat, b\u1ea3n l\u1ec1 h\u00f4ng, \u0111\u1ea9y v\u00e0 k\u00e9o. T\u1ea3i t\u0103ng theo t\u1eebng \u0111\u1ee3t, xen tu\u1ea7n nh\u1eb9 \u0111\u1ec3 c\u01a1 th\u1ec3 k\u1ecbp th\u00edch nghi. M\u1ed7i bu\u1ed5i b\u1eaft \u0111\u1ea7u b\u1eb1ng 15 ph\u00fat kh\u1edfi \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng v\u00e0 k\u1ebft th\u00fac b\u1eb1ng b\u00e0i s\u1ee9c b\u1eadt.<\/p>\n<\/div>\n

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Tu\u1ea7n 1\u20133 \u00b7 N\u1ec1n t\u1ea3ng k\u1ef9 thu\u1eadt<\/span><\/div>\n
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Tu\u1ea7n 4\u20137 \u00b7 T\u0103ng t\u1ea3i<\/span><\/div>\n
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Tu\u1ea7n 8\u201310 \u00b7 S\u1ee9c b\u1eadt v\u00e0 ki\u1ec3m tra<\/span><\/div>\n
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D\u00e0nh cho ai<\/span><\/h3>\n
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Ng\u01b0\u1eddi \u0111\u00e3 t\u1eadp \u00edt nh\u1ea5t v\u00e0i th\u00e1ng, mu\u1ed1n m\u1ed9t k\u1ebf ho\u1ea1ch c\u00f3 c\u1ea5u tr\u00fac v\u00e0 ti\u1ebfn b\u1ed9 \u0111o \u0111\u01b0\u1ee3c. Ch\u01b0a t\u1eadp t\u1ea1 bao gi\u1edd? B\u1eaft \u0111\u1ea7u b\u1eb1ng bu\u1ed5i \u0111\u00e1nh gi\u00e1, hu\u1ea5n luy\u1ec7n vi\u00ean s\u1ebd cho b\u1ea1n tu\u1ea7n l\u00e0m quen tr\u01b0\u1edbc.<\/p>\n<\/div>\n<\/div>\n

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Bao g\u1ed3m<\/p>\n<\/div>\n