{"id":73343,"date":"2023-11-30T14:35:15","date_gmt":"2023-11-30T07:35:15","guid":{"rendered":"https:\/\/tiki.vn\/blog\/?p=73343"},"modified":"2024-04-04T19:27:39","modified_gmt":"2024-04-04T12:27:39","slug":"tu-the-plank","status":"publish","type":"post","link":"https:\/\/tiki.vn\/blog\/tu-the-plank\/","title":{"rendered":"Plank l\u00e0 g\u00ec? 7 t\u01b0 th\u1ebf plank \u0111\u00fang c\u00e1ch, chu\u1ea9n cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u"},"content":{"rendered":"\n<p><em><a href=\"https:\/\/tiki.vn\/search?q=d%E1%BB%A5ng%20c%E1%BB%A5%20t%E1%BA%ADp%20plank\">Plank<\/a> l\u00e0 m\u1ed9t b\u00e0i t\u1eadp tuy\u1ec7t v\u1eddi cho s\u1ee9c kh\u1ecfe v\u00e0 v\u1ebb ngo\u00e0i c\u1ee7a b\u1ea1n. N\u00f3 kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng m\u00e0 c\u00f2n gi\u00fap b\u1ea1n ph\u00f2ng ng\u1eeba \u0111au l\u01b0ng v\u00e0 n\u00e2ng cao kh\u1ea3 n\u0103ng linh ho\u1ea1t. B\u1ea1n c\u00f3 mu\u1ed1n th\u1eed m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp plank \u0111\u1ec3 lu\u00f4n t\u1ef1 tin khi m\u1eb7c nh\u1eefng b\u1ed9 \u0111\u1ed3 \u00f4m s\u00e1t? H\u00e3y c\u00f9ng <\/em><a href=\"https:\/\/tiki.vn\/blog\/\"><em>Tiki Blog<\/em><\/a><em> kh\u00e1m ph\u00e1 c\u00e1c t\u01b0 th\u1ebf plank \u0111\u00fang c\u00e1ch trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y nh\u00e9.<\/em><\/p>\n\n\n\n<p><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/tiki.vn\/blog\/deadlift-dung-cach\/\">Deadlift l\u00e0 g\u00ec? H\u01b0\u1edbng d\u1eabn t\u1eadp deadlift \u0111\u00fang c\u00e1ch v\u00e0 hi\u1ec7u qu\u1ea3<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/tiki.vn\/blog\/cardio-la-gi\/\">Cardio l\u00e0 g\u00ec? C\u00e1c b\u00e0i t\u1eadp cardio gi\u1ea3m c\u00e2n t\u1ea1i nh\u00e0<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/tiki.vn\/blog\/crunch-la-gi\/\">Crunch l\u00e0 g\u00ec? G\u1ee3i \u00fd m\u1eb9o luy\u1ec7n t\u1eadp \u0111\u00fang c\u00e1ch, mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-plank-la-gi\"><strong>Plank l\u00e0 g\u00ec?<\/strong><\/h2>\n\n\n\n<p>Plank l\u00e0 m\u1ed9t b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3, y\u00eau c\u1ea7u ch\u00fang ta gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng nh\u01b0 m\u1ed9t <a href=\"https:\/\/tiki.vn\/search?q=t%E1%BA%A5m%20v%C3%A1n%20g%E1%BB%97\">t\u1ea5m v\u00e1n<\/a>. B\u00e0i t\u1eadp n\u00e0y c\u00f3 l\u1ee3i cho c\u01a1 ho\u00e0nh (core), l\u00e0 c\u01a1 s\u1edf \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 th\u1ec3 l\u1ef1c. Plank c\u0169ng gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba \u1edf v\u00f9ng b\u1ee5ng, mang l\u1ea1i v\u00f3c d\u00e1ng s\u0103n ch\u1eafc.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-la-gi-1024x576.png\" alt=\"Plank l\u00e0 m\u1ed9t b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3\" class=\"wp-image-73356\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-la-gi-1024x576.png 1024w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-la-gi-300x169.png 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-la-gi-768x432.png 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-la-gi-696x392.png 696w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-la-gi-1068x601.png 1068w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-la-gi.png 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Plank l\u00e0 m\u1ed9t b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3 v\u1edbi nh\u1eefng ai mu\u1ed1n c\u00f3 \u0111\u01b0\u1ee3c v\u00f3c d\u00e1ng m\u01a1 \u01b0\u1edbc (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n        <div class=\"tiki-product-slider\">\n            <div class='tiki-product-slider-title'>\u0110\u1eb7t mua ngay d\u1ee5ng c\u1ee5 t\u1eadp th\u1ec3 h\u00ecnh ch\u1ea5t l\u01b0\u1ee3ng t\u1ea1i Tiki:<\/div>\n            <div class=\"embla\">\n                <div class=\"embla__viewport\">\n                    <div class=\"embla__container\">            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/dung-cu-tap-bung-2-de-hut-chan-khong-da-nang-kieu-dang-moi-sieu-bam-hut-dai-nam-sport-p262017977.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/5e\/95\/81\/2abf2ae9badb646a702d896cc5f9d959.jpg\" alt=\"D\u1ee5ng C\u1ee5 T\u1eadp B\u1ee5ng 2 \u0110\u1ebf H\u00fat Ch\u00e2n Kh\u00f4ng \u0110a N\u0103ng Ki\u1ec3u D\u00e1ng M\u1edbi Si\u00eau B\u00e1m H\u00fat \u0110\u1ea1i Nam Sport\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/f7\/9e\/83\/ab28365ea395893fe5abac88b5103444.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"D\u1ee5ng C\u1ee5 T\u1eadp B\u1ee5ng 2 \u0110\u1ebf H\u00fat Ch\u00e2n Kh\u00f4ng \u0110a N\u0103ng Ki\u1ec3u D\u00e1ng M\u1edbi Si\u00eau B\u00e1m H\u00fat \u0110\u1ea1i Nam Sport\">D\u1ee5ng C\u1ee5 T\u1eadp B\u1ee5ng 2 \u0110\u1ebf H\u00fat Ch\u00e2n Kh\u00f4ng \u0110a N\u0103ng Ki\u1ec3u D\u00e1ng M\u1edbi Si\u00eau B\u00e1m H\u00fat \u0110\u1ea1i Nam Sport<\/h4>\n                    <div class=\"product-info-price\">\n                        139.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/dung-cu-chong-day-hit-dat-da-nang-16in1-bai-tap-gym-tai-nha-phuc-vu-da-dang-moi-khoi-co-chinh-hang-dododios-p253236007.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/44\/6d\/54\/1ef5c563c0b031ce47ac0ea174fd9850.jpg\" alt=\"d\u1ee5ng c\u1ee5 ch\u1ed1ng \u0111\u1ea9y h\u00edt \u0111\u1ea5t \u0111a n\u0103ng 16in1 b\u00e0i t\u1eadp gym t\u1ea1i nh\u00e0 ph\u1ee5c v\u1ee5 \u0111a \u0111\u1ea1ng m\u1ecdi kh\u1ed1i c\u01a1 - Ch\u00ednh h\u00e3ng DoDoDios\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/f7\/9e\/83\/ab28365ea395893fe5abac88b5103444.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"d\u1ee5ng c\u1ee5 ch\u1ed1ng \u0111\u1ea9y h\u00edt \u0111\u1ea5t \u0111a n\u0103ng 16in1 b\u00e0i t\u1eadp gym t\u1ea1i nh\u00e0 ph\u1ee5c v\u1ee5 \u0111a \u0111\u1ea1ng m\u1ecdi kh\u1ed1i c\u01a1 - Ch\u00ednh h\u00e3ng DoDoDios\">d\u1ee5ng c\u1ee5 ch\u1ed1ng \u0111\u1ea9y h\u00edt \u0111\u1ea5t \u0111a n\u0103ng 16in1 b\u00e0i t\u1eadp gym t\u1ea1i nh\u00e0 ph\u1ee5c v\u1ee5 \u0111a \u0111\u1ea1ng m\u1ecdi kh\u1ed1i c\u01a1 - Ch\u00ednh h\u00e3ng DoDoDios<\/h4>\n                    <div class=\"product-info-price\">\n                        151.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/day-ngu-sac-tap-gym-bo-5-day-dan-hoi-khang-luc-tap-full-body-dung-cu-tap-the-hinh-tai-nha-da-nang-p275918819.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/4f\/9a\/3c\/aa3cf5045a15ae742459ce33ee8122e0.jpg\" alt=\"D\u00e2y Ng\u0169 S\u1eafc T\u1eadp Gym, B\u1ed9 5 D\u00e2y \u0110\u00e0n H\u1ed3i Kh\u00e1ng L\u1ef1c T\u1eadp Full Body, D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 H\u00ecnh T\u1ea1i Nh\u00e0 \u0110a N\u0103ng\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/f7\/9e\/83\/ab28365ea395893fe5abac88b5103444.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"D\u00e2y Ng\u0169 S\u1eafc T\u1eadp Gym, B\u1ed9 5 D\u00e2y \u0110\u00e0n H\u1ed3i Kh\u00e1ng L\u1ef1c T\u1eadp Full Body, D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 H\u00ecnh T\u1ea1i Nh\u00e0 \u0110a N\u0103ng\">D\u00e2y Ng\u0169 S\u1eafc T\u1eadp Gym, B\u1ed9 5 D\u00e2y \u0110\u00e0n H\u1ed3i Kh\u00e1ng L\u1ef1c T\u1eadp Full Body, D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 H\u00ecnh T\u1ea1i Nh\u00e0 \u0110a N\u0103ng<\/h4>\n                    <div class=\"product-info-price\">\n                        89.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/bo-5-day-ngu-sac-tap-gym-full-body-dung-cu-tap-gym-da-nang-keo-dan-hoi-tap-the-hinh-cao-cap-bo-day-cao-su-dan-hoi-khang-luc-tap-toan-than-p274377014.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/4f\/9a\/3c\/aeb1f692268340bdb661d3b4f9e97620.jpg\" alt=\"B\u1ed9 5 D\u00e2y Ng\u0169 S\u1eafc T\u1eadp Gym Full Body, D\u1ee5ng C\u1ee5 T\u1eadp Gym \u0110a N\u0103ng K\u00e9o \u0110\u00e0n H\u1ed3i T\u1eadp Th\u1ec3 H\u00ecnh Cao C\u1ea5p B\u1ed9 D\u00e2y Cao Su \u0110\u00e0n H\u1ed3i Kh\u00e1ng L\u1ef1c T\u1eadp To\u00e0n Th\u00e2n\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/f7\/9e\/83\/ab28365ea395893fe5abac88b5103444.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"B\u1ed9 5 D\u00e2y Ng\u0169 S\u1eafc T\u1eadp Gym Full Body, D\u1ee5ng C\u1ee5 T\u1eadp Gym \u0110a N\u0103ng K\u00e9o \u0110\u00e0n H\u1ed3i T\u1eadp Th\u1ec3 H\u00ecnh Cao C\u1ea5p B\u1ed9 D\u00e2y Cao Su \u0110\u00e0n H\u1ed3i Kh\u00e1ng L\u1ef1c T\u1eadp To\u00e0n Th\u00e2n\">B\u1ed9 5 D\u00e2y Ng\u0169 S\u1eafc T\u1eadp Gym Full Body, D\u1ee5ng C\u1ee5 T\u1eadp Gym \u0110a N\u0103ng K\u00e9o \u0110\u00e0n H\u1ed3i T\u1eadp Th\u1ec3 H\u00ecnh Cao C\u1ea5p B\u1ed9 D\u00e2y Cao Su \u0110\u00e0n H\u1ed3i Kh\u00e1ng L\u1ef1c T\u1eadp To\u00e0n Th\u00e2n<\/h4>\n                    <div class=\"product-info-price\">\n                        69.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/dung-cu-tap-tay-duy-thanh-yms08-p1581139.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/52\/6f\/2f\/e73e81f1dc4eb8f570e3d8df5c436c2c.jpg\" alt=\"D\u1ee5ng C\u1ee5 T\u1eadp Tay Duy Th\u00e0nh YMS08\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/f7\/9e\/83\/ab28365ea395893fe5abac88b5103444.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"D\u1ee5ng C\u1ee5 T\u1eadp Tay Duy Th\u00e0nh YMS08\">D\u1ee5ng C\u1ee5 T\u1eadp Tay Duy Th\u00e0nh YMS08<\/h4>\n                    <div class=\"product-info-price\">\n                        49.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/dung-cu-tap-the-duc-tai-nha-tummy-trimmer-tap-eo-hong-mong-nguc-tummy-trimmer-p51719073.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/bb\/de\/6a\/4bb09dcd299d9a4cdee181afcc23c14d.jpeg\" alt=\"D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c T\u1ea1i Nh\u00e0 Tummy Trimmer -T\u1eadp Eo H\u00f4ng M\u00f4ng Ng\u1ef1c Tummy Trimmer\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/f7\/9e\/83\/ab28365ea395893fe5abac88b5103444.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c T\u1ea1i Nh\u00e0 Tummy Trimmer -T\u1eadp Eo H\u00f4ng M\u00f4ng Ng\u1ef1c Tummy Trimmer\">D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c T\u1ea1i Nh\u00e0 Tummy Trimmer -T\u1eadp Eo H\u00f4ng M\u00f4ng Ng\u1ef1c Tummy Trimmer<\/h4>\n                    <div class=\"product-info-price\">\n                        49.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/dung-cu-tap-co-bung-trimmer-k045-p1252309.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/4f\/4c\/1e\/822fcdcef9ab8eb26e92009c6db8f331.jpg\" alt=\"D\u1ee5ng C\u1ee5 T\u1eadp C\u01a1 B\u1ee5ng Trimmer K045\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/f7\/9e\/83\/ab28365ea395893fe5abac88b5103444.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"D\u1ee5ng C\u1ee5 T\u1eadp C\u01a1 B\u1ee5ng Trimmer K045\">D\u1ee5ng C\u1ee5 T\u1eadp C\u01a1 B\u1ee5ng Trimmer K045<\/h4>\n                    <div class=\"product-info-price\">\n                        120.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/bg-dung-cu-tap-the-duc-xoay-eo-bung-dung-3003r-3004r-cho-massage-chan-giam-can-ban-xoay-eo-tap-bung-xoay-eo-p278628670.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/d6\/97\/46\/6ee8b45385bb4dbd95b880846acfac15.jpg\" alt=\"BG D\u1ee5ng c\u1ee5 t\u1eadp th\u1ec3 d\u1ee5c xoay eo b\u1ee5ng \u0111\u1ee9ng 3003R - 3004R cho massage ch\u00e2n gi\u1ea3m c\u00e2n, b\u00e0n xoay eo t\u1eadp b\u1ee5ng, xoay eo\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/f7\/9e\/83\/ab28365ea395893fe5abac88b5103444.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"BG D\u1ee5ng c\u1ee5 t\u1eadp th\u1ec3 d\u1ee5c xoay eo b\u1ee5ng \u0111\u1ee9ng 3003R - 3004R cho massage ch\u00e2n gi\u1ea3m c\u00e2n, b\u00e0n xoay eo t\u1eadp b\u1ee5ng, xoay eo\">BG D\u1ee5ng c\u1ee5 t\u1eadp th\u1ec3 d\u1ee5c xoay eo b\u1ee5ng \u0111\u1ee9ng 3003R - 3004R cho massage ch\u00e2n gi\u1ea3m c\u00e2n, b\u00e0n xoay eo t\u1eadp b\u1ee5ng, xoay eo<\/h4>\n                    <div class=\"product-info-price\">\n                        499.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                                <div class=\"product-info-original-price\">\n                <span><span class=\"product-info-original-price-text\">659.000<\/span> <sup>\u20ab<\/sup><\/span>\n                <span class=\"product-info-original-price-rate\">-24%<\/span>\n            <\/div>\n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/dung-cu-tap-the-duc-xoay-eo-ho-tro-massage-chan-xoay-360-do-p277872261.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/eb\/99\/c4\/db6096fc0d61afe39cea8398857800c5.jpg\" alt=\"D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/b2\/8d\/56\/3086efc2194320a6b83fba7530de7c78.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9\">D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9<\/h4>\n                    <div class=\"product-info-price\">\n                        75.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/dung-cu-tap-the-duc-xoay-eo-ho-tro-massage-chan-xoay-360-do-p279105042.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/eb\/99\/c4\/4c2b2bef94eae131a2c088ea05630bde.jpg\" alt=\"D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/b2\/8d\/56\/3086efc2194320a6b83fba7530de7c78.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9\">D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9<\/h4>\n                    <div class=\"product-info-price\">\n                        75.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/dung-cu-tap-tay-bung-adidas-adac-11604-p38165789.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/3f\/eb\/4c\/2cf04a3e293e34215477a16ae2020ce0.jpg\" alt=\"D\u1ee4NG C\u1ee4 T\u1eacP TAY, B\u1ee4NG ADIDAS - ADAC-11604\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/f7\/9e\/83\/ab28365ea395893fe5abac88b5103444.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"D\u1ee4NG C\u1ee4 T\u1eacP TAY, B\u1ee4NG ADIDAS - ADAC-11604\">D\u1ee4NG C\u1ee4 T\u1eacP TAY, B\u1ee4NG ADIDAS - ADAC-11604<\/h4>\n                    <div class=\"product-info-price\">\n                        1.190.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/bo-dung-cu-hit-dat-va-tap-luyen-the-thao-chuyen-nghiep-livefit-18-trong-1-p191636134.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/82\/9f\/95\/9da2c85d9c370f650f92353e5510a028.png\" alt=\"B\u1ed9 d\u1ee5ng c\u1ee5 h\u00edt \u0111\u1ea5t v\u00e0 t\u1eadp luy\u1ec7n th\u1ec3 thao chuy\u00ean nghi\u1ec7p LiveFit 18 trong 1\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/f7\/9e\/83\/ab28365ea395893fe5abac88b5103444.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"B\u1ed9 d\u1ee5ng c\u1ee5 h\u00edt \u0111\u1ea5t v\u00e0 t\u1eadp luy\u1ec7n th\u1ec3 thao chuy\u00ean nghi\u1ec7p LiveFit 18 trong 1\">B\u1ed9 d\u1ee5ng c\u1ee5 h\u00edt \u0111\u1ea5t v\u00e0 t\u1eadp luy\u1ec7n th\u1ec3 thao chuy\u00ean nghi\u1ec7p LiveFit 18 trong 1<\/h4>\n                    <div class=\"product-info-price\">\n                        400.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 6, 01\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/dung-cu-tap-the-duc-xoay-eo-ho-tro-massage-chan-xoay-360-do-p277866291.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/fe\/0c\/83\/3b01a23b2dcb109da0ff5dc1ba13ceae.jpg\" alt=\"D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/b2\/8d\/56\/3086efc2194320a6b83fba7530de7c78.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9\">D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9<\/h4>\n                    <div class=\"product-info-price\">\n                        75.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 5, 30\/04<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/dung-cu-tap-the-duc-xoay-eo-ho-tro-massage-chan-xoay-360-do-p277999701.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/eb\/99\/c4\/b27db8a8c96be1519d7a31fc2cdeca07.jpg\" alt=\"D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/b2\/8d\/56\/3086efc2194320a6b83fba7530de7c78.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9\">D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9<\/h4>\n                    <div class=\"product-info-price\">\n                        81.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/dung-cu-tap-co-tay-hg002-x2-dieu-chinh-luc-tu-5-60kg-tang-kem-day-nhay-the-thao-p278721615.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/dd\/3b\/97\/92584afb894abc8f4425fd36738825fb.png\" alt=\"D\u1ee5ng c\u1ee5 t\u1eadp c\u01a1 tay HG002X2 \u0111i\u1ec1u ch\u1ec9nh l\u1ef1c t\u1eeb 5-60kg t\u1eb7ng k\u00e8m d\u00e2y nh\u1ea3y th\u1ec3 thao\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/f7\/9e\/83\/ab28365ea395893fe5abac88b5103444.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"D\u1ee5ng c\u1ee5 t\u1eadp c\u01a1 tay HG002X2 \u0111i\u1ec1u ch\u1ec9nh l\u1ef1c t\u1eeb 5-60kg t\u1eb7ng k\u00e8m d\u00e2y nh\u1ea3y th\u1ec3 thao\">D\u1ee5ng c\u1ee5 t\u1eadp c\u01a1 tay HG002X2 \u0111i\u1ec1u ch\u1ec9nh l\u1ef1c t\u1eeb 5-60kg t\u1eb7ng k\u00e8m d\u00e2y nh\u1ea3y th\u1ec3 thao<\/h4>\n                    <div class=\"product-info-price\">\n                        129.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/bg-bo-xa-don-xa-kep-cu103-da-nang-cao-cap-da-nang-dung-cu-tap-the-duc-phong-gym-hang-nhap-khau-p275604372.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/b5\/88\/28\/ecb46855627bb5ff6af7fe87fca8ec91.jpg\" alt=\"BG B\u1ed9 x\u00e0 \u0111\u01a1n, x\u00e0 k\u00e9p CU103 \u0111a n\u0103ng cao c\u1ea5p \u0111a n\u0103ng, d\u1ee5ng c\u1ee5 t\u1eadp th\u1ec3 d\u1ee5c ph\u00f2ng gym (h\u00e0ng nh\u1eadp kh\u1ea9u)\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/f7\/9e\/83\/ab28365ea395893fe5abac88b5103444.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"BG B\u1ed9 x\u00e0 \u0111\u01a1n, x\u00e0 k\u00e9p CU103 \u0111a n\u0103ng cao c\u1ea5p \u0111a n\u0103ng, d\u1ee5ng c\u1ee5 t\u1eadp th\u1ec3 d\u1ee5c ph\u00f2ng gym (h\u00e0ng nh\u1eadp kh\u1ea9u)\">BG B\u1ed9 x\u00e0 \u0111\u01a1n, x\u00e0 k\u00e9p CU103 \u0111a n\u0103ng cao c\u1ea5p \u0111a n\u0103ng, d\u1ee5ng c\u1ee5 t\u1eadp th\u1ec3 d\u1ee5c ph\u00f2ng gym (h\u00e0ng nh\u1eadp kh\u1ea9u)<\/h4>\n                    <div class=\"product-info-price\">\n                        1.099.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                                <div class=\"product-info-original-price\">\n                <span><span class=\"product-info-original-price-text\">1.799.000<\/span> <sup>\u20ab<\/sup><\/span>\n                <span class=\"product-info-original-price-rate\">-39%<\/span>\n            <\/div>\n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/dung-cu-tap-the-duc-xoay-eo-ho-tro-massage-chan-xoay-360-do-p277928669.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/eb\/99\/c4\/3aac028f31a29a71df11a4e362311eea.jpg\" alt=\"D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/b2\/8d\/56\/3086efc2194320a6b83fba7530de7c78.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9\">D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9<\/h4>\n                    <div class=\"product-info-price\">\n                        79.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/dung-cu-tap-the-duc-xoay-eo-ho-tro-massage-chan-xoay-360-do-p278437227.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/88\/3d\/fd\/3cd566b0f02345af6e6485e9dc201279.jpg\" alt=\"D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/b2\/8d\/56\/3086efc2194320a6b83fba7530de7c78.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9\">D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9<\/h4>\n                    <div class=\"product-info-price\">\n                        85.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/tham-tap-yoga-6mm-2-lop-cao-cap-henrysa-p170449517.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/d0\/b9\/d1\/65795da75afff7a47f2d75cdd39edcee.jpeg\" alt=\"D\u1ee5ng C\u1ee5 T\u1eadp C\u01a1 B\u1ee5ng Ch\u1eef T C\u00f3 \u0110\u1ebf H\u00fat Ch\u00e2n Kh\u00f4ng, D\u1ee5ng C\u1ee5 T\u1eadp Gym T\u1ea1i Nh\u00e0 - H\u00e0ng Ch\u00ednh H\u00e3ng\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/f7\/9e\/83\/ab28365ea395893fe5abac88b5103444.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"D\u1ee5ng C\u1ee5 T\u1eadp C\u01a1 B\u1ee5ng Ch\u1eef T C\u00f3 \u0110\u1ebf H\u00fat Ch\u00e2n Kh\u00f4ng, D\u1ee5ng C\u1ee5 T\u1eadp Gym T\u1ea1i Nh\u00e0 - H\u00e0ng Ch\u00ednh H\u00e3ng\">D\u1ee5ng C\u1ee5 T\u1eadp C\u01a1 B\u1ee5ng Ch\u1eef T C\u00f3 \u0110\u1ebf H\u00fat Ch\u00e2n Kh\u00f4ng, D\u1ee5ng C\u1ee5 T\u1eadp Gym T\u1ea1i Nh\u00e0 - H\u00e0ng Ch\u00ednh H\u00e3ng<\/h4>\n                    <div class=\"product-info-price\">\n                        137.500 <sup>\u20ab<\/sup>\n                    <\/div>\n                                <div class=\"product-info-original-price\">\n                <span><span class=\"product-info-original-price-text\">210.000<\/span> <sup>\u20ab<\/sup><\/span>\n                <span class=\"product-info-original-price-rate\">-35%<\/span>\n            <\/div>\n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/dung-cu-hit-dat-ban-chay-bo-chong-day-tap-gym-p158790168.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/cd\/a8\/23\/2db290756998879088a3caf2c3441ebf.jpg\" alt=\"d\u1ee5ng c\u1ee5 h\u00edt \u0111\u1ea5t b\u1ed9 ch\u1ed1ng \u0111\u1ea9y t\u1eadp gym\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/f7\/9e\/83\/ab28365ea395893fe5abac88b5103444.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"d\u1ee5ng c\u1ee5 h\u00edt \u0111\u1ea5t b\u1ed9 ch\u1ed1ng \u0111\u1ea9y t\u1eadp gym\">d\u1ee5ng c\u1ee5 h\u00edt \u0111\u1ea5t b\u1ed9 ch\u1ed1ng \u0111\u1ea9y t\u1eadp gym<\/h4>\n                    <div class=\"product-info-price\">\n                        91.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao ch\u1ee7 nh\u1eadt, 03\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/dung-cu-tap-the-duc-xoay-eo-ho-tro-massage-chan-xoay-360-do-p277914012.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/eb\/99\/c4\/98c6423efb45d90dc8129080f1c35b50.jpg\" alt=\"D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/b2\/8d\/56\/3086efc2194320a6b83fba7530de7c78.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9\">D\u1ee5ng C\u1ee5 T\u1eadp Th\u1ec3 D\u1ee5c Xoay Eo H\u1ed7 Tr\u1ee3 Massage Ch\u00e2n Xoay 360 \u0110\u1ed9<\/h4>\n                    <div class=\"product-info-price\">\n                        79.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/dung-cu-ho-tro-tap-hinh-so-8-pgm-arm-posture-corrector-jzq004-p276593781.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/f5\/a2\/8d\/66ecc8293296bd11c1d759962c6a1e00.jpg\" alt=\"D\u1ee5ng C\u1ee5 H\u1ed7 Tr\u1ee3 T\u1eadp H\u00ecnh S\u1ed1 8 - PGM Arm Posture Corrector - JZQ004\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/f7\/9e\/83\/ab28365ea395893fe5abac88b5103444.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"D\u1ee5ng C\u1ee5 H\u1ed7 Tr\u1ee3 T\u1eadp H\u00ecnh S\u1ed1 8 - PGM Arm Posture Corrector - JZQ004\">D\u1ee5ng C\u1ee5 H\u1ed7 Tr\u1ee3 T\u1eadp H\u00ecnh S\u1ed1 8 - PGM Arm Posture Corrector - JZQ004<\/h4>\n                    <div class=\"product-info-price\">\n                        307.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/may-tap-the-duc-da-nang-tt02-may-tap-leo-nui-ket-hop-xoay-eo-day-keo-dan-hoi-tap-tay-kem-bo-ta-tay-cho-chi-em-tap-tai-nha-tien-loi-p275160582.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/c5\/3e\/35\/6985ad3d080c35dcd8fb6e03dd9532fd.jpg\" alt=\"M\u00e1y t\u1eadp th\u1ec3 d\u1ee5c \u0111a n\u0103ng TT02, m\u00e1y t\u00e2p leo n\u00fai k\u1ebft h\u1ee3p xoay eo, d\u00e2y k\u00e9o \u0111\u00e0n h\u1ed3i t\u1eadp tay k\u00e8m b\u1ed9 t\u1ea1 tay cho ch\u1ecb em t\u1eadp t\u1ea1i nh\u00e0 ti\u1ec7n l\u1ee3i\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/f7\/9e\/83\/ab28365ea395893fe5abac88b5103444.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"M\u00e1y t\u1eadp th\u1ec3 d\u1ee5c \u0111a n\u0103ng TT02, m\u00e1y t\u00e2p leo n\u00fai k\u1ebft h\u1ee3p xoay eo, d\u00e2y k\u00e9o \u0111\u00e0n h\u1ed3i t\u1eadp tay k\u00e8m b\u1ed9 t\u1ea1 tay cho ch\u1ecb em t\u1eadp t\u1ea1i nh\u00e0 ti\u1ec7n l\u1ee3i\">M\u00e1y t\u1eadp th\u1ec3 d\u1ee5c \u0111a n\u0103ng TT02, m\u00e1y t\u00e2p leo n\u00fai k\u1ebft h\u1ee3p xoay eo, d\u00e2y k\u00e9o \u0111\u00e0n h\u1ed3i t\u1eadp tay k\u00e8m b\u1ed9 t\u1ea1 tay cho ch\u1ecb em t\u1eadp t\u1ea1i nh\u00e0 ti\u1ec7n l\u1ee3i<\/h4>\n                    <div class=\"product-info-price\">\n                        2.024.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                    \n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a>            <a class=\"embla__slide\" href=\"https:\/\/tiki.vn\/kim-bop-tay-kim-tap-co-tay-kim-bop-tap-tay-dung-cu-ho-tro-tap-co-tay-cang-tay-dung-cu-tap-gym-tai-nha-dieu-chinh-luc-co-dem-5-60kg-p253412818.html?utm_source=blog&utm_medium=carousel&utm_campaign=blog_article\">\n                <div class=\"product-image-container\">\n                    <img decoding=\"async\" src=\"https:\/\/salt.tikicdn.com\/cache\/280x280\/ts\/product\/54\/61\/ed\/fdb3d9e6e46208264986a9f6ceab7845.jpg\" alt=\"BG K\u00ecm B\u00f3p Tay C\u00f3 \u0110\u1ebfm 5-60kg,D\u1ee5ng C\u1ee5 B\u1ebb C\u1ed5 Tay UA-1301,K\u00ecm T\u1eadp C\u01a1 Tay,K\u00ecm b\u00f3p t\u1eadp tay d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3 t\u1eadp c\u01a1 tay, c\u1eb3ng tay, D\u1ee5ng C\u1ee5 T\u1eadp Gym T\u1ea1i Nh\u00e0 \u0110i\u1ec1u Ch\u1ec9nh L\u1ef1c\" class=\"img-thumb\" \/>\n                    <img class='product-overlay-image' src='https:\/\/salt.tikicdn.com\/ts\/upload\/f7\/9e\/83\/ab28365ea395893fe5abac88b5103444.png' alt='overlay badge' \/>\n                <\/div>\n                \n                <div class=\"product-info\">\n                    <h4 class=\"product-info-name\"title=\"BG K\u00ecm B\u00f3p Tay C\u00f3 \u0110\u1ebfm 5-60kg,D\u1ee5ng C\u1ee5 B\u1ebb C\u1ed5 Tay UA-1301,K\u00ecm T\u1eadp C\u01a1 Tay,K\u00ecm b\u00f3p t\u1eadp tay d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3 t\u1eadp c\u01a1 tay, c\u1eb3ng tay, D\u1ee5ng C\u1ee5 T\u1eadp Gym T\u1ea1i Nh\u00e0 \u0110i\u1ec1u Ch\u1ec9nh L\u1ef1c\">BG K\u00ecm B\u00f3p Tay C\u00f3 \u0110\u1ebfm 5-60kg,D\u1ee5ng C\u1ee5 B\u1ebb C\u1ed5 Tay UA-1301,K\u00ecm T\u1eadp C\u01a1 Tay,K\u00ecm b\u00f3p t\u1eadp tay d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3 t\u1eadp c\u01a1 tay, c\u1eb3ng tay, D\u1ee5ng C\u1ee5 T\u1eadp Gym T\u1ea1i Nh\u00e0 \u0110i\u1ec1u Ch\u1ec9nh L\u1ef1c<\/h4>\n                    <div class=\"product-info-price\">\n                        45.000 <sup>\u20ab<\/sup>\n                    <\/div>\n                                <div class=\"product-info-original-price\">\n                <span><span class=\"product-info-original-price-text\">79.000<\/span> <sup>\u20ab<\/sup><\/span>\n                <span class=\"product-info-original-price-rate\">-43%<\/span>\n            <\/div>\n                    \n                                <div class=\"product-info-delivery\">\n                <img decoding=\"async\" src=\"\" alt=\"\" \/>\n                <span>Giao th\u1ee9 7, 02\/05<\/span>\n            <\/div>\n                    <button class=\"td_btn td_btn_sm td_outlined_btn product-view-button\">Xem ngay<\/button>\n                <\/div>\n            <\/a><\/div>\n                <\/div>\n                        <button class=\"embla__control embla__prev\"><iconify-icon icon=\"tabler:chevron-left\"><\/iconify-icon><\/button>\n        <button class=\"embla__control embla__next\"><iconify-icon icon=\"tabler:chevron-right\"><\/iconify-icon><\/button>\n            <\/div>\n        <\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-plank-dung-cach-v\u1edbi-7-t\u01b0-th\u1ebf\"><strong>Plank \u0111\u00fang c\u00e1ch v\u1edbi 7 t\u01b0 th\u1ebf<\/strong><\/h2>\n\n\n\n<p>T\u00f9y theo tr\u00ecnh \u0111\u1ed9 v\u00e0 m\u1ee5c ti\u00eau c\u1ee7a m\u1ed7i ng\u01b0\u1eddi, c\u00f3 nhi\u1ec1u t\u01b0 th\u1ebf plank kh\u00e1c nhau \u0111\u1ec3 l\u1ef1a ch\u1ecdn. B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o c\u00e1c t\u01b0 th\u1ebf plank d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 c\u00f3 k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t nh\u00e9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-d\u1ed9ng-tac-plank-dung-cach-v\u1edbi-t\u01b0-th\u1ebf-nh\u1ea3y-chan\"><strong>1. \u0110\u1ed9ng t\u00e1c plank \u0111\u00fang c\u00e1ch v\u1edbi t\u01b0 th\u1ebf nh\u1ea3y ch\u00e2n<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf kh\u1edfi \u0111\u1ea7u cho b\u00e0i t\u1eadp plank nh\u1ea3y ch\u00e2n. B\u1ea1n \u0111\u1eb7t hai b\u00e0n tay ch\u1ed1ng xu\u1ed1ng s\u00e0n, hai ng\u00f3n ch\u00e2n du\u1ed7i th\u1eb3ng v\u00e0 \u00e9p v\u00e0o nhau. C\u01a1 th\u1ec3 b\u1ea1n ph\u1ea3i th\u1eb3ng t\u1eeb vai \u0111\u1ebfn g\u00f3t ch\u00e2n v\u00e0 c\u01a1 b\u1ee5ng ph\u1ea3i c\u0103ng c\u1ee9ng.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2: <\/strong>T\u1eeb t\u01b0 th\u1ebf plank c\u01a1 b\u1ea3n, b\u1ea1n nh\u1ea3y \u0111\u1ec3 \u0111\u01b0a hai ch\u00e2n ra hai b\u00ean, t\u1ea1o kho\u1ea3ng c\u00e1ch r\u1ed9ng h\u01a1n vai. B\u1ea1n v\u1eabn ph\u1ea3i gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng v\u00e0 c\u01a1 b\u1ee5ng c\u0103ng c\u1ee9ng.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 3: <\/strong>T\u1eeb t\u01b0 th\u1ebf plank m\u1edf r\u1ed9ng hai ch\u00e2n, b\u1ea1n nh\u1ea3y \u0111\u1ec3 \u0111\u01b0a hai ch\u00e2n l\u1ea1i g\u1ea7n nhau, tr\u1edf v\u1ec1 t\u01b0 th\u1ebf plank c\u01a1 b\u1ea3n. B\u1ea1n v\u1eabn ph\u1ea3i gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng v\u00e0 c\u01a1 b\u1ee5ng c\u0103ng c\u1ee9ng.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 4: <\/strong>B\u1ea1n ti\u1ebfp t\u1ee5c nh\u1ea3y m\u1edf r\u1ed9ng v\u00e0 kh\u00e9p l\u1ea1i hai ch\u00e2n trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh ho\u1eb7c theo s\u1ed1 l\u1ea7n mong mu\u1ed1n. B\u1ea1n n\u00ean t\u1eadp nhanh v\u00e0 li\u00ean t\u1ee5c \u0111\u1ec3 t\u0103ng hi\u1ec7u qu\u1ea3 c\u1ee7a b\u00e0i t\u1eadp.<\/li>\n<\/ul>\n\n\n\n<p><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/tiki.vn\/blog\/jumping-jacks\/\">Jumping jacks l\u00e0 g\u00ec? N\u00ean luy\u1ec7n t\u1eadp nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 nhanh ch\u00f3ng?<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-nhay-chan.jpg\" alt=\"\u0111\u1ed9ng t\u00e1c plank nh\u1ea3y ch\u00e2n\" class=\"wp-image-73355\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-nhay-chan.jpg 1000w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-nhay-chan-300x300.jpg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-nhay-chan-150x150.jpg 150w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-nhay-chan-768x768.jpg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-nhay-chan-696x696.jpg 696w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\">\u0110\u1ed9ng t\u00e1c nh\u1ea3y ch\u00e2n l\u00e0 t\u01b0 th\u1ebf plank c\u01a1 b\u1ea3n (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-t\u1eadp-plank-dung-cach-v\u1edbi-t\u01b0-th\u1ebf-nghieng-minh-nang-chan\"><strong>2. T\u1eadp plank \u0111\u00fang c\u00e1ch v\u1edbi t\u01b0 th\u1ebf nghi\u00eang m\u00ecnh n\u00e2ng ch\u00e2n<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u1eb7t khu\u1ef7u tay ph\u1ea3i ch\u1ed1ng xu\u1ed1ng s\u00e0n, hai ch\u00e2n du\u1ed7i th\u1eb3ng v\u00e0 d\u00f9ng c\u1ea1nh ngo\u00e0i c\u1ee7a ch\u00e2n ph\u1ea3i \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng. B\u1ea1n gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng t\u1eeb vai \u0111\u1ebfn g\u00f3t ch\u00e2n, c\u01a1 b\u1ee5ng c\u0103ng c\u1ee9ng v\u00e0 \u0111\u1eb7t tay tr\u00e1i l\u00ean h\u00f4ng ho\u1eb7c gi\u01a1 l\u00ean tr\u00ean \u0111\u1ea7u.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2: <\/strong>N\u00e2ng ch\u00e2n tr\u00e1i l\u00ean cao nh\u1ea5t c\u00f3 th\u1ec3, t\u1ea1o m\u1ed9t g\u00f3c vu\u00f4ng v\u1edbi ch\u00e2n ph\u1ea3i.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 3: <\/strong>H\u1ea1 ch\u00e2n tr\u00e1i xu\u1ed1ng, tr\u1edf v\u1ec1 t\u01b0 th\u1ebf plank nghi\u00eang m\u00ecnh c\u01a1 b\u1ea3n. B\u1ea1n v\u1eabn ph\u1ea3i gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng v\u00e0 c\u01a1 b\u1ee5ng c\u0103ng c\u1ee9ng.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 4: <\/strong>B\u1ea1n \u0111\u1ed5i khu\u1ef7u tay v\u00e0 ch\u00e2n \u0111\u1ec3 ch\u1ed1ng s\u00e0n, tr\u1edf v\u1ec1 t\u01b0 th\u1ebf plank nghi\u00eang m\u00ecnh c\u01a1 b\u1ea3n. B\u1ea1n ti\u1ebfp t\u1ee5c n\u00e2ng v\u00e0 h\u1ea1 ch\u00e2n theo c\u00e1c b\u01b0\u1edbc 2 v\u00e0 3. B\u1ea1n l\u1eb7p l\u1ea1i c\u00e1c b\u01b0\u1edbc n\u00e0y trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh ho\u1eb7c theo s\u1ed1 l\u1ea7n mong mu\u1ed1n. B\u1ea1n n\u00ean t\u1eadp \u0111\u1ec1u hai b\u00ean \u0111\u1ec3 c\u00f3 k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"803\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-nghieng-minh-nang-chan-1024x803.png\" alt=\"\u0110\u1ed9ng t\u00e1c plank nghi\u00eang m\u00ecnh n\u00e2ng ch\u00e2n\" class=\"wp-image-73353\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-nghieng-minh-nang-chan-1024x803.png 1024w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-nghieng-minh-nang-chan-300x235.png 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-nghieng-minh-nang-chan-768x602.png 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-nghieng-minh-nang-chan-696x546.png 696w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-nghieng-minh-nang-chan-1068x838.png 1068w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-nghieng-minh-nang-chan.png 1080w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">\u0110\u1ed9ng t\u00e1c n\u00e2ng ch\u00e2n \u0111em l\u1ea1i k\u1ebft qu\u1ea3 kh\u00e1 t\u1ed1t (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-t\u01b0-th\u1ebf-plank-d\u1ea3o-ng\u01b0\u1ee3c\"><strong>3. T\u01b0 th\u1ebf plank \u0111\u1ea3o ng\u01b0\u1ee3c<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1:<\/strong> Ch\u1ecdn t\u01b0 th\u1ebf n\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, hai ch\u00e2n du\u1ed7i th\u1eb3ng v\u00e0 hai tay ch\u1ed1ng xu\u1ed1ng s\u00e0n \u1edf hai b\u00ean h\u00f4ng.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2:<\/strong> D\u00f9ng hai tay \u0111\u1ec3 \u0111\u1ea9y c\u01a1 th\u1ec3 l\u00ean, n\u00e2ng h\u00f4ng cao nh\u1ea5t c\u00f3 th\u1ec3. B\u1ea1n g\u1eadp g\u1ed1i \u0111\u1ec3 t\u1ea1o m\u1ed9t g\u00f3c vu\u00f4ng v\u1edbi s\u00e0n.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 3:<\/strong> Gi\u1eef t\u01b0 th\u1ebf plank \u0111\u1ea3o ng\u01b0\u1ee3c trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh ho\u1eb7c theo s\u1ed1 l\u1ea7n mong mu\u1ed1n.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"658\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-plank-dao-nguoc-1024x658.jpg\" alt=\"\u0110\u1ed9ng t\u00e1c plank \u0111\u1ea3o ng\u01b0\u1ee3c\" class=\"wp-image-73352\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-plank-dao-nguoc-1024x658.jpg 1024w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-plank-dao-nguoc-300x193.jpg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-plank-dao-nguoc-768x494.jpg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-plank-dao-nguoc-696x447.jpg 696w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-plank-dao-nguoc-1068x687.jpg 1068w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-plank-dao-nguoc.jpg 1400w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Plank \u0111\u1ea3o ng\u01b0\u1ee3c kh\u00e1 m\u1edbi l\u1ea1 nh\u01b0ng k\u1ebft qu\u1ea3 kh\u00f4ng h\u1ec1 thua k\u00e9m c\u00e1c \u0111\u1ed9ng t\u00e1c kh\u00e1c (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-d\u1ed9ng-tac-plank-ng\u01b0\u1ee3c-nang-chan\"><strong>4. \u0110\u1ed9ng t\u00e1c plank ng\u01b0\u1ee3c n\u00e2ng ch\u00e2n&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1:<\/strong> Ng\u1ed3i tr\u00ean <a href=\"https:\/\/tiki.vn\/search?q=th%E1%BA%A3m%20t%E1%BA%ADp%20th%E1%BB%83%20d%E1%BB%A5c\">th\u1ea3m<\/a>, hai tay \u0111\u1eb7t ph\u00eda sau l\u01b0ng, c\u00e1c ng\u00f3n tay h\u01b0\u1edbng v\u00e0o trong.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Du\u1ed7i hai ch\u00e2n ra tr\u01b0\u1edbc, \u0111\u01b0a ch\u00fang g\u1ea7n nhau.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 3: <\/strong>D\u00f9ng hai tay v\u00e0 hai b\u00e0n ch\u00e2n \u0111\u1ea9y c\u01a1 th\u1ec3 l\u00ean cao, t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb vai \u0111\u1ebfn ch\u00e2n.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 4: <\/strong>Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf, n\u00e2ng ch\u00e2n ph\u1ea3i l\u00ean cao, r\u1ed3i h\u1ea1 xu\u1ed1ng. L\u1eb7p l\u1ea1i v\u1edbi ch\u00e2n tr\u00e1i.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 5: <\/strong>Thay phi\u00ean n\u00e2ng hai ch\u00e2n trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh ho\u1eb7c s\u1ed1 l\u1ea7n nh\u1ea5t \u0111\u1ecbnh.<\/li>\n<\/ul>\n\n\n\n<p><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/tiki.vn\/blog\/tap-co-bung\/\">T\u1eadp c\u01a1 b\u1ee5ng t\u1ea1i nh\u00e0 cho nam gi\u1edbi v\u1edbi 6 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n, hi\u1ec7u qu\u1ea3 cao&nbsp;<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"874\" height=\"1024\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-dao-nguoc-nang-chan-874x1024.png\" alt=\"\u0110\u1ed9ng t\u00e1c plank \u0111\u1ea3o ng\u01b0\u1ee3c n\u00e2ng ch\u00e2n\" class=\"wp-image-73351\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-dao-nguoc-nang-chan-874x1024.png 874w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-dao-nguoc-nang-chan-256x300.png 256w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-dao-nguoc-nang-chan-768x900.png 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-dao-nguoc-nang-chan-696x815.png 696w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-dao-nguoc-nang-chan-1068x1251.png 1068w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/tu-the-dao-nguoc-nang-chan.png 1080w\" sizes=\"auto, (max-width: 874px) 100vw, 874px\" \/><figcaption class=\"wp-element-caption\">Plank ng\u01b0\u1ee3c n\u00e2ng ch\u00e2n h\u01a1i kh\u00f3 so v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-cach-t\u1eadp-plank-dung-v\u1edbi-t\u01b0-th\u1ebf-plank-xoay-tron\"><strong>5.&nbsp; C\u00e1ch t\u1eadp plank \u0111\u00fang v\u1edbi t\u01b0 th\u1ebf plank xoay tr\u00f2n<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u1eb7t hai tay l\u00ean <a href=\"https:\/\/tiki.vn\/search?q=b%C3%B3ng%20t%E1%BA%ADp\">b\u00f3ng<\/a>, du\u1ed7i th\u1eb3ng c\u01a1 th\u1ec3 v\u00e0 gi\u1eef th\u0103ng b\u1eb1ng<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2: <\/strong>C\u0103ng c\u01a1 b\u1ee5ng, l\u01b0ng v\u00e0 ch\u00e2n \u0111\u1ec3 t\u1ea1o s\u1ef1 \u1ed5n \u0111\u1ecbnh cho c\u01a1 th\u1ec3.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 3: <\/strong>D\u00f9ng hai tay xoay b\u00f3ng theo h\u01b0\u1edbng ng\u01b0\u1ee3c chi\u1ec1u kim <a href=\"https:\/\/tiki.vn\/dong-ho-va-trang-suc\/c8371\">\u0111\u1ed3ng h\u1ed3<\/a>, r\u1ed3i quay l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 4: <\/strong>Ti\u1ebfp t\u1ee5c xoay b\u00f3ng theo h\u01b0\u1edbng xu\u00f4i chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3, r\u1ed3i quay l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 5: <\/strong>L\u1eb7p l\u1ea1i c\u00e1c b\u01b0\u1edbc tr\u00ean trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh ho\u1eb7c s\u1ed1 l\u1ea7n nh\u1ea5t \u0111\u1ecbnh.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plack-xoay-tron-1024x576.jpg\" alt=\"\u0111\u1ed9ng t\u00e1c plank xoay tr\u00f2n\" class=\"wp-image-73350\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plack-xoay-tron-1024x576.jpg 1024w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plack-xoay-tron-300x169.jpg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plack-xoay-tron-768x432.jpg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plack-xoay-tron-696x392.jpg 696w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plack-xoay-tron-1068x601.jpg 1068w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plack-xoay-tron.jpg 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 th\u1eed plank xoay tr\u00f2n c\u00f9ng v\u1edbi b\u00f3ng (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-d\u1ed9ng-tac-plank-cheo-tay\"><strong>6. \u0110\u1ed9ng t\u00e1c plank ch\u00e8o tay<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1:<\/strong> \u0110\u1eb7t hai <a href=\"https:\/\/tiki.vn\/ta-tay-ta-mieng\/c3323\">t\u1ea1<\/a> tr\u00ean s\u00e0n, hai tay n\u1eafm ch\u1eb7t t\u1ea1, du\u1ed7i th\u1eb3ng c\u01a1 th\u1ec3 v\u00e0 gi\u1eef th\u0103ng b\u1eb1ng.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2:<\/strong> C\u0103ng c\u01a1 b\u1ee5ng v\u00e0 m\u00f4ng, th\u1edf \u0111\u1ec1u v\u00e0 gi\u1eef nguy\u00ean t\u01b0 th\u1ebf plank.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 3:<\/strong> D\u00f9ng tay tr\u00e1i k\u00e9o t\u1ea1 l\u00ean ngang ng\u1ef1c, g\u1eadp khu\u1ef7u tay v\u00e0 xoay h\u00f4ng v\u1ec1 ph\u00eda tr\u00e1i. H\u1ea1 tay tr\u00e1i xu\u1ed1ng, quay l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 4:<\/strong> L\u1eb7p l\u1ea1i v\u1edbi tay ph\u1ea3i, k\u00e9o t\u1ea1 l\u00ean ngang ng\u1ef1c, g\u1eadp khu\u1ef7u tay v\u00e0 xoay h\u00f4ng v\u1ec1 ph\u00eda ph\u1ea3i. H\u1ea1 tay ph\u1ea3i xu\u1ed1ng, quay l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 5:<\/strong> Thay phi\u00ean k\u00e9o hai tay trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh ho\u1eb7c s\u1ed1 l\u1ea7n nh\u1ea5t \u0111\u1ecbnh.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-cheo-tay-1024x576.jpeg\" alt=\"\u0111\u1ed9ng t\u00e1c plank ch\u00e8o tay\" class=\"wp-image-73349\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-cheo-tay-1024x576.jpeg 1024w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-cheo-tay-300x169.jpeg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-cheo-tay-768x432.jpeg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-cheo-tay-696x392.jpeg 696w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-cheo-tay-1068x601.jpeg 1068w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-cheo-tay.jpeg 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">\u0110\u1ed9ng t\u00e1c plank ch\u00e8o tay c\u00f3 \u0111\u1ed9 kh\u00f3 cao nh\u01b0ng \u0111em l\u1ea1i hi\u1ec7u qu\u1ea3 t\u00edch c\u1ef1c cho c\u01a1 th\u1ec3 (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-7-th\u1ef1c-hi\u1ec7n-t\u01b0-th\u1ebf-plank-dung-ki\u1ec3u-di-chuy\u1ec3n\"><strong>7. Th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf plank \u0111\u00fang ki\u1ec3u di chuy\u1ec3n<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1:<\/strong> \u0110\u1ee9ng tr\u00ean s\u00e0n, hai tay du\u1ed7i th\u1eb3ng v\u00e0 \u0111\u1eb7t hai b\u00e0n tay tr\u00ean s\u00e0n, hai ch\u00e2n du\u1ed7i ra sau v\u00e0 gi\u1eef th\u0103ng b\u1eb1ng.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2:<\/strong> C\u0103ng c\u01a1 b\u1ee5ng v\u00e0 m\u00f4ng, gi\u1eef th\u00e2n ng\u01b0\u1eddi th\u1eb3ng nh\u01b0 m\u1ed9t thanh g\u1ed7.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 3:<\/strong> D\u00f9ng tay ph\u1ea3i ch\u1ea1m qua b\u00ean tr\u00e1i, r\u1ed3i d\u00f9ng ch\u00e2n tr\u00e1i b\u01b0\u1edbc sang b\u00ean tr\u00e1i, t\u1ea1o kho\u1ea3ng c\u00e1ch gi\u1eefa hai ch\u00e2n.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 4:<\/strong> D\u00f9ng tay tr\u00e1i ch\u1ea1m qua b\u00ean ph\u1ea3i, r\u1ed3i d\u00f9ng ch\u00e2n ph\u1ea3i b\u01b0\u1edbc sang b\u00ean ph\u1ea3i, \u0111\u01b0a hai ch\u00e2n l\u1ea1i g\u1ea7n nhau.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 5:<\/strong> L\u1eb7p l\u1ea1i c\u00e1c b\u01b0\u1edbc tr\u00ean trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh ho\u1eb7c s\u1ed1 l\u1ea7n nh\u1ea5t \u0111\u1ecbnh<\/li>\n<\/ul>\n\n\n\n<p><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/tiki.vn\/blog\/kickfit\/\">Kickfit l\u00e0 g\u00ec? Nh\u1eefng \u0111i\u1ec1u c\u1ea7n bi\u1ebft khi t\u1eadp kickfit<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-di-chuyen-1024x683.jpg\" alt=\"\u0111\u1ed9ng t\u00e1c plank di chuy\u1ec3n\" class=\"wp-image-73348\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-di-chuyen-1024x683.jpg 1024w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-di-chuyen-300x200.jpg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-di-chuyen-768x512.jpg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-di-chuyen-696x464.jpg 696w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-di-chuyen-1068x712.jpg 1068w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-di-chuyen.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Cu\u1ed1i c\u00f9ng l\u00e0 b\u00e0i t\u1eadp plank ki\u1ec3u di chuy\u1ec3n (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-ch\u01b0\u01a1ng-trinh-3-tu\u1ea7n-d\u1ec3-t\u1eadp-plank-dung-cach\"><strong>Ch\u01b0\u01a1ng tr\u00ecnh 3 tu\u1ea7n \u0111\u1ec3 t\u1eadp Plank \u0111\u00fang c\u00e1ch<\/strong><\/h2>\n\n\n\n<p>B\u1ea1n \u0111\u00e3 n\u1eafm \u0111\u01b0\u1ee3c c\u00e1ch t\u1eadp Plank hi\u1ec7u qu\u1ea3 ch\u01b0a? N\u1ebfu r\u1ed3i, b\u1ea1n h\u00e3y th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y th\u01b0\u1eddng xuy\u00ean v\u00e0 \u0111i\u1ec1u ch\u1ec9nh c\u01b0\u1eddng \u0111\u1ed9 ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea3 n\u0103ng c\u1ee7a m\u00ecnh. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p Plank v\u1edbi c\u00e1c b\u00e0i t\u1eadp kh\u00e1c nh\u01b0 Cardio, Workout, Gym, Kick-boxing\u2026 \u0111\u1ec3 t\u0103ng s\u1ef1 \u0111a d\u1ea1ng v\u00e0 th\u00fa v\u1ecb cho vi\u1ec7c t\u1eadp luy\u1ec7n. B\u1ea1n kh\u00f4ng bi\u1ebft b\u1eaft \u0111\u1ea7u t\u1eeb \u0111\u00e2u? Tiki c\u00f3 cho b\u1ea1n m\u1ed9t k\u1ebf ho\u1ea1ch t\u1eadp Plank trong 3 tu\u1ea7n \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 theo d\u00f5i v\u00e0 \u00e1p d\u1ee5ng. \u0110\u00e2y s\u1ebd l\u00e0 n\u1ec1n t\u1ea3ng v\u1eefng ch\u1eafc cho qu\u00e1 tr\u00ecnh r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-th\u1eed-thach-t\u1eadp-plank-dung-cach-tu\u1ea7n-1\"><strong>Th\u1eed th\u00e1ch t\u1eadp Plank \u0111\u00fang c\u00e1ch \u2013 Tu\u1ea7n 1<\/strong><\/h3>\n\n\n\n<p>\u0110\u1ec3 b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi, b\u1ea1n h\u00e3y th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c plank th\u1ea5p c\u01a1 b\u1ea3n \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng c\u01a1 tr\u1ecdng t\u00e2m. B\u1ea1n h\u00e3y l\u00e0m nh\u01b0 sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u1eb7t hai c\u1eb3ng tay l\u00ean th\u1ea3m, sao cho khu\u1ef7u tay th\u1eb3ng h\u00e0ng v\u1edbi vai v\u00e0 hai tay c\u00e1ch nhau m\u1ed9t kho\u1ea3ng b\u1eb1ng vai. B\u1ea1n c\u00f3 th\u1ec3 ch\u1eafp tay ho\u1eb7c \u00fap hai l\u00f2ng b\u00e0n tay xu\u1ed1ng s\u00e0n.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2: <\/strong>Gi\u1eef cho \u0111\u1ea7u, l\u01b0ng v\u00e0 ch\u00e2n th\u1eb3ng h\u00e0ng nh\u01b0 m\u1ed9t thanh g\u1ed7. B\u1ea1n c\u00f3 th\u1ec3 nh\u00ecn v\u00e0o m\u1ed9t \u0111i\u1ec3m c\u00e1ch hai tay kho\u1ea3ng 30 cm \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh t\u01b0 th\u1ebf. \u0110\u1eebng qu\u00ean si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 3: <\/strong>Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong 20 gi\u00e2y, sau \u0111\u00f3 ngh\u1ec9 ng\u01a1i.<\/li>\n<\/ul>\n\n\n\n<p>Khi b\u1ea1n \u0111\u00e3 l\u00e0m \u0111\u01b0\u1ee3c plank th\u1ea5p c\u01a1 b\u1ea3n, b\u1ea1n h\u00e3y n\u00e2ng cao \u0111\u1ed9 kh\u00f3 v\u1edbi \u0111\u1ed9ng t\u00e1c plank m\u1ed9t ch\u00e2n. B\u1ea1n h\u00e3y l\u00e0m nh\u01b0 sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1: <\/strong>L\u00e0m l\u1ea1i c\u00e1c b\u01b0\u1edbc plank th\u1ea5p c\u01a1 b\u1ea3n.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2: <\/strong>N\u00e2ng m\u1ed9t ch\u00e2n l\u00ean cao nh\u1ea5t c\u00f3 th\u1ec3, r\u1ed3i h\u1ea1 xu\u1ed1ng. L\u1eb7p l\u1ea1i v\u1edbi ch\u00e2n kia.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 3: <\/strong>C\u1ed1 g\u1eafng gi\u1eef \u0111\u01b0\u1ee3c t\u01b0 th\u1ebf trong 30 gi\u00e2y, r\u1ed3i d\u1ea7n t\u0103ng l\u00ean 60 gi\u00e2y khi b\u1ea1n \u0111\u00e3 quen. B\u00e0i t\u1eadp n\u00e0y s\u1ebd gi\u00fap b\u1ea1n t\u0103ng s\u1ee9c m\u1ea1nh cho c\u01a1 tr\u1ecdng t\u00e2m h\u01a1n.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 4: <\/strong>Khi b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t, b\u1ea1n c\u00f3 th\u1ec3 h\u1ea1 \u0111\u1ea7u g\u1ed1i xu\u1ed1ng s\u00e0n v\u00e0 ngh\u1ec9 ng\u01a1i trong v\u00e0i gi\u00e2y.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-thap-co-ban-1024x768.jpg\" alt=\"plank th\u1ea5p c\u01a1 b\u1ea3n\" class=\"wp-image-73347\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-thap-co-ban-1024x768.jpg 1024w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-thap-co-ban-300x225.jpg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-thap-co-ban-768x576.jpg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-thap-co-ban-1536x1153.jpg 1536w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-thap-co-ban-696x522.jpg 696w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-thap-co-ban-1068x801.jpg 1068w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-thap-co-ban-1920x1441.jpg 1920w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-thap-co-ban.jpg 1999w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">C\u00e1c t\u01b0 th\u1ebf plank th\u1ea5p c\u01a1 b\u1ea3n ph\u00f9 h\u1ee3p cho tu\u1ea7n \u0111\u1ea7u ti\u00ean b\u1ea1n t\u1eadp luy\u1ec7n (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-th\u1eed-thach-t\u1eadp-plank-dung-cach-nang-cao-tu\u1ea7n-2\"><strong>Th\u1eed th\u00e1ch t\u1eadp Plank \u0111\u00fang c\u00e1ch (n\u00e2ng cao) \u2013 Tu\u1ea7n 2<\/strong><\/h3>\n\n\n\n<p>Tu\u1ea7n th\u1ee9 hai, b\u1ea1n h\u00e3y th\u1eed s\u1ee9c v\u1edbi b\u00e0i plank k\u1ebft h\u1ee3p ch\u1ed1ng \u0111\u1ea9y \u0111\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3 cho b\u00e0i t\u1eadp. B\u1ea1n h\u00e3y l\u00e0m nh\u01b0 sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1:<\/strong> \u0110\u1eb7t hai b\u00e0n tay l\u00ean s\u00e0n, sao cho th\u1eb3ng h\u00e0ng v\u1edbi vai. \u0110\u1eb7t c\u00e1c ng\u00f3n ch\u00e2n xu\u1ed1ng s\u00e0n v\u00e0 si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng. Gi\u1eef cho c\u1ed5 v\u00e0 c\u1ed9t s\u1ed1ng th\u1eb3ng h\u00e0ng. Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong 10 gi\u00e2y.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2: <\/strong>U\u1ed1n cong khu\u1ef7u tay ph\u1ea3i, sao cho c\u1eb3ng tay ph\u1ea3i ch\u1ea1m s\u00e0n. L\u00e0m t\u01b0\u01a1ng t\u1ef1 v\u1edbi khu\u1ef7u tay tr\u00e1i. Sau \u0111\u00f3, du\u1ed7i t\u1eebng c\u00e1nh tay ra \u0111\u1ec3 quay l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 3:<\/strong> L\u1eb7p l\u1ea1i c\u00e1c b\u01b0\u1edbc tr\u00ean trong 60 gi\u00e2y, r\u1ed3i d\u1ea7n t\u0103ng l\u00ean 90 gi\u00e2y khi b\u1ea1n \u0111\u00e3 quen.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"931\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-chong-day.jpg\" alt=\"plank k\u1ebft h\u1ee3p ch\u1ed1ng \u0111\u1ea9y\" class=\"wp-image-73346\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-chong-day.jpg 1024w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-chong-day-300x273.jpg 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-chong-day-768x698.jpg 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-chong-day-696x633.jpg 696w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">H\u00e3y th\u1eed plank k\u1ebft h\u1ee3p ch\u1ed1ng \u0111\u1ea9y \u0111\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3 cho b\u00e0i t\u1eadp tu\u1ea7n 2 (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-th\u1eed-thach-t\u1eadp-plank-dung-cach-nang-cao-tu\u1ea7n-3\"><strong>Th\u1eed th\u00e1ch t\u1eadp Plank \u0111\u00fang c\u00e1ch (n\u00e2ng cao) \u2013 Tu\u1ea7n 3<\/strong><\/h3>\n\n\n\n<p>Plank ch\u1eef V l\u00e0 m\u1ed9t bi\u1ebfn th\u1ec3 c\u1ee7a plank c\u01a1 b\u1ea3n, gi\u00fap b\u1ea1n t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 s\u0103n ch\u1eafc cho c\u01a1 tr\u1ecdng t\u00e2m, c\u01a1 b\u1ee5ng v\u00e0 vai. \u0110\u1ed9ng t\u00e1c n\u00e0y y\u00eau c\u1ea7u b\u1ea1n n\u00e2ng h\u00f4ng l\u00ean ph\u00eda tr\u1ea7n nh\u00e0 sao cho c\u01a1 th\u1ec3 t\u1ea1o h\u00ecnh ch\u1eef V. Khi n\u00e2ng h\u00f4ng l\u00ean, b\u1ea1n s\u1ebd t\u1ea1o ra m\u1ed9t g\u00f3c nh\u1ecdn gi\u1eefa hai ch\u00e2n v\u00e0 s\u00e0n nh\u00e0, khi\u1ebfn cho c\u00e1c c\u01a1 ph\u1ea3i l\u00e0m vi\u1ec7c nhi\u1ec1u h\u01a1n. B\u1ea1n c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed9 kh\u00f3 c\u1ee7a b\u00e0i t\u1eadp b\u1eb1ng c\u00e1ch thay \u0111\u1ed5i kho\u1ea3ng c\u00e1ch gi\u1eefa hai ch\u00e2n: c\u00e0ng g\u1ea7n nhau th\u00ec c\u00e0ng kh\u00f3, v\u00e0 ng\u01b0\u1ee3c l\u1ea1i.<\/p>\n\n\n\n<p>Trong tu\u1ea7n n\u00e0y, b\u1ea1n h\u00e3y th\u1ef1c hi\u1ec7n plank ch\u1eef V trong 90 gi\u00e2y v\u00e0 t\u0103ng d\u1ea7n l\u00ean 120 gi\u00e2y v\u00e0o ng\u00e0y th\u1ee9 21. Sau \u0111\u00e2y l\u00e0 c\u00e1c b\u01b0\u1edbc chi ti\u1ebft \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m \u0111\u00fang \u0111\u1ed9ng t\u00e1c:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1:<\/strong> Th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf plank c\u1eb3ng tay, hai ch\u00e2n du\u1ed7i ra ph\u00eda sau, hai b\u00e0n tay \u0111\u1eb7t d\u01b0\u1edbi vai.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2:<\/strong> N\u00e2ng h\u00f4ng l\u00ean ph\u00eda tr\u1ea7n nh\u00e0 sao cho c\u01a1 th\u1ec3 t\u1ea1o h\u00ecnh ch\u1eef V. Gi\u1eef nguy\u00ean v\u1ecb tr\u00ed hai ch\u00e2n v\u00e0 hai tay.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 3:<\/strong> Tr\u1edf l\u1ea1i t\u01b0 th\u1ebf plank c\u1eb3ng tay.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 4:<\/strong> L\u1eb7p l\u1ea1i 15 l\u1ea7n.<\/li>\n<\/ul>\n\n\n\n<p><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/tiki.vn\/blog\/giam-mo-toan-than\/\">15 C\u00e1ch gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n hi\u1ec7u qu\u1ea3, nhanh ch\u00f3ng t\u1ea1i nh\u00e0&nbsp;<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"664\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-chu-v.png\" alt=\"plank ch\u1eef V\" class=\"wp-image-73345\" srcset=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-chu-v.png 800w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-chu-v-300x249.png 300w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-chu-v-768x637.png 768w, https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/11\/plank-chu-v-696x578.png 696w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Plank ch\u1eef V l\u00e0 b\u00e0i t\u1eadp n\u00e2ng cao ph\u00f9 h\u1ee3p v\u1edbi tu\u1ea7n 3 (Ngu\u1ed3n: Internet)<\/figcaption><\/figure>\n\n\n\n<p>Plank l\u00e0 m\u1ed9t b\u00e0i t\u1eadp tuy\u1ec7t v\u1eddi cho c\u01a1 b\u1ee5ng, nh\u01b0ng n\u1ebfu b\u1ea1n kh\u00f4ng ch\u00fa \u00fd \u0111\u1ebfn t\u01b0 th\u1ebf th\u00ec s\u1ebd kh\u00f4ng c\u00f3 hi\u1ec7u qu\u1ea3. B\u1ea1n c\u1ea7n gi\u1eef cho c\u1ed5, l\u01b0ng v\u00e0 ch\u00e2n th\u1eb3ng m\u1ed9t h\u00e0ng, \u0111\u1ed3ng th\u1eddi si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng \u0111\u1ec3 t\u1ea1o \u00e1p l\u1ef1c. Ngo\u00e0i ra, <a href=\"https:\/\/tiki.vn\/\">Tiki<\/a> khuy\u00ean b\u1ea1n n\u00ean k\u1ebft h\u1ee3p plank v\u1edbi c\u00e1c \u0111\u1ed9ng t\u00e1c cardio kh\u00e1c \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n v\u00e0 \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba. H\u00e3y theo d\u00f5i m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp c\u1ee7a b\u1ea1n v\u00e0 s\u1edbm nh\u1eadn \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 mong mu\u1ed1n.<\/p>\n\n\n\n<p><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/tiki.vn\/blog\/cac-tu-the-yoga-dep\/\">B\u1eadt m\u00ed c\u00e1c t\u01b0 th\u1ebf yoga \u0111\u1eb9p cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/tiki.vn\/blog\/tap-boxing\/\">Boxing l\u00e0 g\u00ec? 7 l\u1ee3i \u00edch khi t\u1eadp luy\u1ec7n boxing kh\u00f4ng n\u00ean b\u1ecf qua<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/tiki.vn\/blog\/phong-gym\/\">TOP 8 ph\u00f2ng gym uy t\u00edn v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng t\u1ea1i S\u00e0i G\u00f2n<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Plank l\u00e0 m\u1ed9t b\u00e0i t\u1eadp tuy\u1ec7t v\u1eddi cho s\u1ee9c kh\u1ecfe v\u00e0 v\u1ebb ngo\u00e0i c\u1ee7a b\u1ea1n. N\u00f3 kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng m\u00e0 c\u00f2n gi\u00fap b\u1ea1n ph\u00f2ng ng\u1eeba \u0111au l\u01b0ng v\u00e0 n\u00e2ng cao kh\u1ea3 n\u0103ng linh ho\u1ea1t. B\u1ea1n c\u00f3 mu\u1ed1n th\u1eed m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp plank \u0111\u1ec3 lu\u00f4n t\u1ef1 tin khi m\u1eb7c nh\u1eefng [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":73357,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[42,820],"tags":[],"class_list":{"0":"post-73343","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cach-giam-can","8":"category-suc-khoe"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.7 (Yoast SEO v20.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Plank L\u00e0 G\u00ec? 7 T\u01b0 Th\u1ebf Plank \u0110\u00fang C\u00e1ch, Chu\u1ea9n Cho Ng\u01b0\u1eddi M\u1edbi B\u1eaft \u0110\u1ea7u | TIKI<\/title>\n<meta name=\"description\" content=\"Plank l\u00e0 g\u00ec? T\u01b0 th\u1ebf plank c\u00f3 t\u00e1c d\u1ee5ng g\u00ec? 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