{"id":3332,"date":"2022-11-29T16:03:39","date_gmt":"2022-11-29T09:03:39","guid":{"rendered":"https:\/\/suncityworld.co\/?p=3332"},"modified":"2022-11-29T16:03:39","modified_gmt":"2022-11-29T09:03:39","slug":"ky-thuat-nhay-day-dung-cach","status":"publish","type":"post","link":"https:\/\/suncityworld.co\/ky-thuat-nhay-day-dung-cach\/","title":{"rendered":"K\u1ef9 thu\u1eadt nh\u1ea3y d\u00e2y \u0111\u00fang c\u00e1ch mang la\u0323i hi\u00ea\u0323u qua\u0309 t\u1ed1t nh\u1ea5t"},"content":{"rendered":"

K\u1ef9 thu\u1eadt nh\u1ea3y d\u00e2y kh\u00f4ng ph\u1ea3i ai c\u0169ng bi\u1ebft v\u00e0 c\u00f3 th\u1ec3 tu\u00e2n th\u1ee7 \u0111\u00fang c\u00e1ch. N\u1ebfu b\u1ea1n m\u1edbi l\u00e0m quen v\u1edbi m\u00f4n th\u1ec3 thao n\u00e0y h\u00e3y t\u00ecm hi\u1ec3u qua b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y nh\u00e9!<\/strong><\/em><\/p>\n

Nh\u1ea3y d\u00e2y c\u1ea7n chu\u1ea9n b\u1ecb nh\u1eefng g\u00ec?<\/h2>\n

Nh\u1ea3y d\u00e2y l\u00e0 g\u00ec?<\/a> <\/em>Nh\u1ea3y d\u00e2y l\u00e0 m\u00f4t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao c\u00f3 nhi\u1ec1u l\u1ee3i \u00edch v\u00e0 t\u00e1c d\u1ee5ng t\u00edch c\u1ef1c. Nh\u1ea3y d\u00e2y gi\u00fap gi\u1ea3m m\u1ee1 th\u1eeba, gi\u1ea3m c\u00e2n, t\u0103ng s\u1ee9c b\u1ec1n v\u00e0 kh\u1ea3 n\u0103ng ph\u1ea3n x\u1ea1, t\u1ed1t cho tim m\u1ea1ch v\u00e0 x\u01b0\u01a1ng, gi\u00fap gi\u1ea3i t\u1ecfa stress v\u00e0 th\u01b0 gi\u00e3n… B\u1ed9 m\u00f4n n\u00e0y c\u0169ng r\u1ea5t d\u1ec5 t\u1eadp luy\u1ec7n n\u00ean n\u00f3 kh\u00f4ng y\u00eau c\u1ea7u g\u00ec nhi\u1ec1u v\u1ec1 k\u1ef9 thu\u1eadt, d\u1ee5ng c\u1ee5, kh\u00f4ng gian t\u1eadp luy\u1ec7n. V\u00ec v\u1eady nh\u1ea3y d\u00e2y r\u1ea5t ph\u00f9 h\u1ee3p cho nh\u1eefng ng\u01b0\u1eddi b\u1eadn r\u1ed9n, h\u1ecdc sinh, sinh vi\u00ean luy\u1ec7n t\u1eadp n\u00e2ng cao th\u1ec3 l\u1ef1c, tr\u00ed l\u1ef1c…<\/p>\n

\u0110\u1ec3 t\u1eadp nh\u1ea3y d\u00e2y, b\u1ea1n c\u1ea7n chu\u1ea9n b\u1ecb m\u1ed9t s\u1ed1 d\u1ee5ng c\u1ee5 nh\u01b0 sau:<\/p>\n

Gi\u00e0y t\u1eadp nh\u1ea3y:<\/strong><\/em> Gi\u00e0y t\u1eadp nh\u1ea3y d\u00e2y n\u00ean ch\u1ecdn lo\u1ea1i gi\u00e0y th\u1ec3 thao m\u1ec1m, nh\u1eb9, c\u00f3 \u0111\u1ebf ch\u1ed1ng tr\u01a1n v\u00e0 gi\u1ea3m l\u1ef1c c\u00e0ng t\u1ed1t.<\/p>\n

D\u00e2y nh\u1ea3y th\u1ec3 d\u1ee5c:<\/strong><\/em> D\u00e2y nh\u1ea3y c\u00f3 nhi\u1ec1u lo\u1ea1i nh\u01b0ng b\u1ea1n n\u00ean ch\u1ecdn d\u00e2y c\u00f3 chi\u1ec1u d\u00e0i ph\u00f9 h\u1ee3p v\u1edbi chi\u1ec1u cao c\u1ee7a m\u00ecnh.<\/p>\n

Qu\u1ea7n \u00e1o th\u1ec3 thao:\u00a0<\/em><\/strong>Kh\u00f4ng n\u00ean m\u1eb7c qu\u1ea7n \u00e1o qu\u00e1 b\u00f3 s\u00e1t, b\u1ea1n n\u00ean m\u1eb7c \u0111\u1ed3 tho\u00e1ng m\u00e1t, g\u1ecdn g\u00e0ng, \u00f4m v\u1eeba v\u1eb7n c\u01a1 th\u1ec3.<\/p>\n

Ca\u0301ch nha\u0309y d\u00e2y gia\u0309m m\u01a1\u0303 c\u01a1 ba\u0309n<\/h2>\n

L\u1ef1a ch\u1ecdn d\u00e2y nh\u1ea3y h\u1ee3p l\u00fd<\/h3>\n

Ch\u1ecdn d\u00e2y nh\u1ea3y c\u00f3 \u0111\u1ed9 d\u00e0i ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n c\u00e1c thao t\u00e1c nh\u1ea3y d\u00e2y t\u1ed1t h\u01a1n. \u0110\u1ed9 d\u00e0i chu\u1ea9n c\u1ee7a d\u00e2y nh\u1ea3y th\u01b0\u1eddng ch\u1ec9 cao ngang v\u1edbi ph\u1ea7n vai khi k\u00e9o t\u1eeb m\u1eb7t \u0111\u1ea5t l\u00ean.<\/p>\n

\"K\u1ef9
K\u1ef9 thu\u1eadt nh\u1ea3y d\u00e2y \u0111\u00fang c\u00e1ch mang la\u0323i hi\u00ea\u0323u qua\u0309 t\u1ed1t nh\u1ea5t<\/figcaption><\/figure>\n

T\u00ecm m\u1ed9t m\u1eb7t ph\u1eb3ng an to\u00e0n<\/h3>\n

Ph\u1ea3i l\u1ef1a ch\u1ecdn m\u1ed9t \u0111\u1ecba \u0111i\u1ec3m nh\u1ea3y h\u1ee3p l\u00fd gi\u00fap qu\u00e1 tr\u00ecnh t\u1eadp ph\u00e1t huy t\u00e1c d\u1ee5ng v\u00e0 h\u1ea1n ch\u1ebf nguy c\u01a1 x\u1ea3y ra ch\u1ea5n th\u01b0\u01a1ng. Nh\u1ea3y d\u00e2y tr\u00ean s\u00e0n g\u1ed7 s\u1ebd t\u1ed1t h\u01a1n so v\u1edbi s\u00e0n b\u00ea t\u00f4ng v\u00ec n\u00f3 s\u1ebd gi\u1ea3m thi\u1ec3u \u00e1p l\u1ef1c l\u00ean \u0111\u1ea7u g\u1ed1i.<\/p>\n

Ngo\u00e0i ra website c\u1ee7a ch\u00fang t\u00f4i c\u0169ng gi\u00fap b\u1ea1n \u0111\u1ecdc c\u1eadp nh\u1eadt k\u1ebft qu\u1ea3 b\u00f3ng \u0111\u00e1 tr\u1ef1c tuy\u1ebfn <\/span><\/a>c\u1ee7a c\u00e1c gi\u1ea3i \u0111\u1ea5u l\u1edbn nh\u01b0 : Ngo\u1ea1i H\u1ea1ng Anh, C1, C2, \u0110\u1ee9c, \u00dd, Ph\u00e1p, T\u00e2y Ban Nha\u2026..<\/p>\n

L\u00e0m quen v\u1edbi c\u00e1c thao t\u00e1c c\u01a1 b\u1ea3n<\/h3>\n

H\u00e3y n\u1eafm b\u1eaft r\u00f5 c\u00e1c thao t\u00e1c nh\u1ea3y d\u00e2y c\u01a1 b\u1ea3n tr\u01b0\u1edbc, sau \u0111\u00f3 m\u1edbi ti\u1ebfn t\u1edbi c\u00e1c b\u01b0\u1edbc ph\u1ee9c t\u1ea1p h\u01a1n. T\u01b0 th\u1ebf t\u1eadp nh\u1ea3y d\u00e2y gi\u1ea3m c\u00e2n c\u01a1 b\u1ea3n nh\u01b0 sau:<\/p>\n

– Gi\u1eef d\u00e2y nh\u1ea3y b\u1eb1ng 2 tay, b\u1eafp tay kh\u00e9p s\u00e1t ng\u01b0\u1eddi, vai h\u01a1i \u0111\u01b0a ra sau v\u00e0 \u01b0\u1ee1n ng\u1ef1c.<\/p>\n

– B\u1eadt nh\u1ea3y v\u1edbi \u0111\u1ed9 cao kho\u1ea3ng 2.5-5cm so v\u1edbi s\u00e0n nh\u00e0, t\u1ea1o m\u1ed9t kho\u1ea3ng tr\u1ed1ng v\u1eeba \u0111\u1ee7 \u0111\u1ec3 qu\u00e9t d\u00e2y qua ch\u00e2n<\/p>\n

– Gi\u1eef khu\u1ef7u tay g\u1ea7n v\u1edbi th\u00e2n ng\u01b0\u1eddi khi xoay d\u00e2y. Xoay d\u00e2y b\u1eb1ng c\u1ed5 tay v\u00e0 c\u1eb3ng tay \u0111\u1ec3 gia t\u1ed1c t\u1ed1t h\u01a1n trong qu\u00e1 tr\u00ecnh nh\u1ea3y.<\/p>\n

– Nh\u1ea3y c\u00e1c b\u01b0\u1edbc nh\u1ecf v\u00e0 \u0111\u1ec1u, n\u00ean th\u1ef1c hi\u1ec7n \u00edt nh\u1ea5t kho\u1ea3ng 20 b\u01b0\u1edbc nh\u1ea3y \u0111\u1ec3 l\u00e0m n\u00f3ng c\u01a1 b\u1eafp. Sau \u0111\u00f3 t\u0103ng d\u1ea7n s\u1ed1 l\u01b0\u1ee3ng \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n<\/p>\n

C\u00e2n \u0111\u1ed1i th\u1eddi gian t\u1eadp luy\u1ec7n<\/h3>\n

\u0110\u1ec3 nh\u1ea3y d\u00e2y gi\u1ea3m m\u1ee1 th\u00ec th\u1eddi gian t\u1eadp l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng, h\u00e3y c\u1ed1 g\u1eafng th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp trong kho\u1ea3ng 15-20 ph\u00fat m\u1ed7i ng\u00e0y. T\u1eadp v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 ch\u1eadm, \u0111\u00fang k\u1ef9 thu\u1eadt thay v\u00ec c\u1ed1 g\u1eafng t\u0103ng t\u1ed1c qu\u00e1 nhanh \u1edf th\u1eddi \u0111i\u1ec3m ban \u0111\u1ea7u.<\/p>\n

K\u1ebft h\u1ee3p v\u1edbi c\u00e1c b\u00e0i t\u1eadp v\u1eadn \u0111\u1ed9ng kh\u00e1c<\/h3>\n

T\u1ed1c \u0111\u1ed9 gi\u1ea3m m\u1ee1 khi nh\u1ea3y d\u00e2y th\u00f4ng th\u01b0\u1eddng s\u1ebd kh\u00f4ng qu\u00e1 r\u00f5 r\u1ec7t. V\u00ec v\u1eady b\u1ea1n n\u00ean k\u1ebft h\u1ee3p t\u1eadp nh\u1ea3y d\u00e2y c\u00f9ng v\u1edbi m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p t\u1eadp kh\u00e1c \u0111\u1ec3 t\u0103ng t\u1ed1c \u0111\u1ed9 \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng. Theo t\u00ecm hi\u1ec3u b\u1ea1n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p nh\u1ea3y d\u00e2y v\u1edbi h\u00edt \u0111\u1ea5t, plank, lunge, squat, t\u1eadp hiit lu\u00e2n phi\u00ean.<\/p>\n

Ca\u0301c ba\u0300i t\u00e2\u0323p nha\u0309y d\u00e2y bi\u00ea\u0301n th\u00ea\u0309 \u0111u\u0301ng ca\u0301ch<\/h2>\n

Theo t\u00ecm hi\u1ec3u c\u1ee7a suncityworld.co<\/a> ngo\u00e0i nh\u1eefng thao t\u00e1c nh\u1ea3y d\u00e2y c\u01a1 b\u1ea3n th\u00ec c\u00f2n c\u00f3 m\u1ed9t s\u1ed1 bi\u1ebfn th\u1ec3 kh\u00e1c nh\u01b0 sau:<\/p>\n

Nh\u1ea3y d\u00e2y \u0111\u1ec1u 2 ch\u00e2n<\/h3>\n

– L\u00e0 b\u00e0i t\u1eadp gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1eadt \u0111\u1ed3ng th\u1eddi c\u0169ng n\u00e2ng cao t\u1ed1c \u0111\u1ed9 \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng trong c\u01a1 th\u1ec3.<\/p>\n

– T\u1ed1c \u0111\u1ed9 nh\u1ea3y d\u00e2y \u0111\u1ec1u 2 ch\u00e2n kh\u00f4ng qu\u00e1 cao nh\u01b0ng ph\u1ea3i \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n v\u1edbi 2 b\u00ean ch\u00e2n.<\/p>\n

– B\u1eadt nh\u1ea3y 2 ch\u00e2n \u1edf c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m v\u00e0 ti\u1ebfp \u0111\u1ea5t c\u0169ng t\u01b0\u01a1ng t\u1ef1 nh\u01b0 v\u1eady. C\u1ea7n th\u1ef1c hi\u1ec7n li\u00ean t\u1ee5c t\u1eeb 1 \u2013 2 ph\u00fat.<\/p>\n

Nh\u1ea3y d\u00e2y \u0111\u1ed5i ch\u00e2n lu\u00e2n phi\u00ean<\/h3>\n

– Qu\u00e1 tr\u00ecnh \u0111\u1ed5i ch\u00e2n lu\u00e2n phi\u00ean khi nh\u1ea3y t\u1ea1o ra nhi\u1ec1u \u00e1p l\u1ef1c h\u01a1n nh\u01b0ng c\u0169ng gi\u00fap ph\u00e1t tri\u1ec3n h\u1ec7 th\u1ed1ng c\u01a1 b\u1eafp r\u00f5 r\u1ec7t.<\/p>\n

– B\u1eadt nh\u1ea3y b\u1eb1ng 1 ch\u00e2n khi s\u1ee3i d\u00e2y s\u1eafp qu\u00e9t qua m\u1eb7t s\u00e0n, c\u1ed1 g\u1eafng m\u1ed7i l\u1ea7n nh\u1ea3y qua d\u00e2y l\u00e0 \u0111\u1ed5i 1 ch\u00e2n tr\u1ee5.<\/p>\n

– Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c thay \u0111\u1ed5i ch\u00e2n lu\u00e2n phi\u00ean khi \u0111ang nh\u1ea3y d\u00e2y trong kho\u1ea3ng 3 \u2013 5 ph\u00fat. Sau \u0111\u00f3 t\u0103ng d\u1ea7n th\u1eddi gian khi c\u00f3 nhu c\u1ea7u t\u1eadp n\u1eb7ng h\u01a1n.<\/p>\n

Nh\u1ea3y d\u00e2y n\u00e2ng cao ch\u00e2n<\/h3>\n

– To\u00e0n b\u1ed9 ph\u1ea7n ch\u00e2n s\u1ebd ph\u1ea3i n\u00e2ng cao h\u01a1n nhi\u1ec1u so v\u1edbi thao t\u00e1c nh\u1ea3y d\u00e2y th\u00f4ng th\u01b0\u1eddng, th\u1eadm ch\u00ed l\u00e0 \u0111\u1ea1t t\u1edbi 1 g\u00f3c 90 \u0111\u1ed9.<\/p>\n

– \u0110\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y th\u00ec ph\u1ea3i nh\u1ea3y \u0111\u1ec1u c\u1ea3 2 ch\u00e2n, li\u00ean t\u1ee5c trong 1 ph\u00fat. \u0110\u1ed3ng th\u1eddi th\u1eddi gian ngh\u1ec9 c\u0169ng \u0111\u01b0\u1ee3c k\u00e9o d\u00e0i h\u01a1n so v\u1edbi c\u00e1c b\u00e0i t\u1eadp kh\u00e1c.<\/p>\n

Nh\u1ea3y m\u1ed9t ch\u00e2n theo nh\u1ecbp \u0111i\u1ec7u<\/h3>\n

– Nh\u1ea3y d\u00e2y theo nh\u1ecbp \u0111i\u1ec7u c\u0169ng l\u00e0 m\u1ed9t c\u00e1ch t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1eadt c\u1ee7a \u0111\u00f4i ch\u00e2n hi\u1ec7u qu\u1ea3.<\/p>\n

– V\u1edbi nh\u1eefng ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn nh\u1ecbp \u0111i\u1ec7u nh\u1ea3y nhanh, 1 l\u1ea7n nh\u1ea3y qua d\u00e2y c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c t\u1eeb 2 \u2013 3 l\u1ea7n ti\u1ebfp \u0111\u1ea5t v\u00e0 b\u1eadt nh\u1ea3y.<\/p>\n

– Qu\u00e1 tr\u00ecnh th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c nh\u1ea3y n\u00e0y s\u1ebd ch\u1ec9 di\u1ec5n ra trong th\u1eddi gian ng\u1eafn v\u00e0 c\u1ea7n c\u00f3 th\u1eddi gian ngh\u1ec9 h\u1ed3i s\u1ee9c h\u1ee3p l\u00fd.<\/p>\n

Nh\u1ea3y d\u00e2y t\u0103ng s\u1ee9c b\u1ec1n<\/h3>\n

– \u0110\u1ec3 nh\u1ea3y d\u00e2y t\u0103ng s\u1ee9c b\u1ec1n hi\u1ec7u qu\u1ea3, th\u1eddi gian t\u1eadp s\u1ebd b\u1eaft \u0111\u1ea7u t\u1eeb 2 \u2013 5 ph\u00fat v\u00e0 l\u1eb7p l\u1ea1i t\u1eeb 2 \u2013 3 l\u1ea7n lu\u00e2n phi\u00ean nh\u1eb1m n\u00e2ng cao th\u1ec3 l\u1ef1c.<\/p>\n

– N\u1ebfu mu\u1ed1n \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t th\u00ec b\u1ea1n h\u00e3y c\u1ed1 g\u1eafng ho\u00e0n th\u00e0nh m\u1ee9c 500 \u2013 700 v\u00f2ng d\u00e2y. B\u1ea1n c\u00f3 th\u1ec3 t\u0103ng th\u00eam n\u1eefa khi \u0111\u00e3 d\u1ea7n th\u00edch nghi v\u1edbi b\u00e0i t\u1eadp n\u00e0y.<\/p>\n

B\u00e0i vi\u1ebft tr\u00ean ch\u00fang t\u00f4i \u0111\u00e3 gi\u1ea3i \u0111\u00e1p h\u1ebft nh\u1eefng th\u1eafc m\u1eafc v\u1ec1 k\u1ef9 thu\u1eadt nh\u1ea3y d\u00e2y<\/em><\/strong>. Hy v\u1ecdng nh\u1eefng th\u00f4ng tin n\u00e0y s\u1ebd h\u1eefu \u00edch v\u1edbi b\u1ea1n \u0111\u1ecdc.<\/p>\n

C\u1eadp nh\u1eadt t\u1ef7 l\u1ec7 b\u00f3ng \u0111\u00e1, t\u1ef7 l\u1ec7 k\u00e8o h\u00f4m nay, keo bong da<\/a>, t\u1ef7 l\u1ec7 d\u1ef1 \u0111o\u00e1n b\u00f3ng \u0111\u00e1 h\u00f4m nay, t\u1ef7 l\u1ec7 k\u00e8o tr\u1ef1c ti\u1ebfp, t\u1ef7 l\u1ec7 ma cao, malaysia..\u2026 t\u1ea1i website c\u1ee7a ch\u00fang t\u00f4i.<\/p>\n","protected":false},"excerpt":{"rendered":"

K\u1ef9 thu\u1eadt nh\u1ea3y d\u00e2y kh\u00f4ng ph\u1ea3i ai c\u0169ng bi\u1ebft v\u00e0 c\u00f3 th\u1ec3 tu\u00e2n th\u1ee7 \u0111\u00fang c\u00e1ch. N\u1ebfu b\u1ea1n m\u1edbi l\u00e0m quen v\u1edbi m\u00f4n th\u1ec3 thao n\u00e0y h\u00e3y t\u00ecm hi\u1ec3u qua b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y nh\u00e9! Nh\u1ea3y d\u00e2y c\u1ea7n chu\u1ea9n b\u1ecb nh\u1eefng g\u00ec? Nh\u1ea3y d\u00e2y l\u00e0 g\u00ec? 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