{"id":13746,"date":"2024-07-18T16:47:30","date_gmt":"2024-07-18T16:47:30","guid":{"rendered":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/?p=13746"},"modified":"2024-07-18T16:48:23","modified_gmt":"2024-07-18T16:48:23","slug":"cac-bai-tap-gian-co-vai-dung-cach-hieu-qua","status":"publish","type":"post","link":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/cac-bai-tap-gian-co-vai-dung-cach-hieu-qua\/","title":{"rendered":"C\u00e1c B\u00e0i T\u1eadp Gi\u00e3n C\u01a1 Vai \u0110\u00fang C\u00e1ch Hi\u1ec7u Qu\u1ea3"},"content":{"rendered":"\n<p>B\u00f3ng chuy\u1ec1n l\u00e0 m\u00f4n th\u1ec3 thao \u0111\u00f2i h\u1ecfi s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1nh tay v\u00e0 vai. Tuy nhi\u00ean, vi\u1ec7c luy\u1ec7n t\u1eadp v\u00e0 thi \u0111\u1ea5u kh\u00f4ng \u0111\u00fang c\u00e1ch c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe nh\u01b0 \u0111au vai, c\u1eed \u0111\u1ed9ng kh\u00f3 kh\u0103n, ho\u1eb7c th\u1eadm ch\u00ed l\u00e0 ch\u1ea5n th\u01b0\u01a1ng nghi\u00eam tr\u1ecdng h\u01a1n. Trong b\u00e0i vi\u1ebft n\u00e0y, Th\u1ec3 d\u1ee5c B\u1eb1ng T\u00e2m s\u1ebd c\u00f9ng c\u00e1c b\u1ea1n t\u00ecm hi\u1ec3u c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1 vai \u0111\u00fang c\u00e1ch \u0111\u1ec3 gi\u00fap tr\u00e1nh c\u00e1c ch\u1ea5n th\u01b0\u01a1ng khi ch\u01a1i b\u00f3ng chuy\u1ec1n nh\u00e9!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-vi-sao-nen-th\u1ef1c-hi\u1ec7n-cac-bai-t\u1eadp-gian-c\u01a1-vai\">V\u00ec sao n\u00ean th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1 vai?<\/h2>\n\n\n\n<p>Ph\u1ea7n c\u1ed5, vai v\u00e0 c\u00e1nh tay l\u00e0 nh\u1eefng b\u1ed9 ph\u1eadn ho\u1ea1t \u0111\u1ed9ng nhi\u1ec1u nh\u1ea5t khi ch\u01a1i b\u00f3ng chuy\u1ec1n v\u1edbi bi\u00ean \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng r\u1ed9ng. Do \u0111\u00f3, khi b\u1ea1n t\u1eadp luy\u1ec7n hay thi \u0111\u1ea5u m\u00e0 kh\u00f4ng gi\u00e3n c\u01a1 \u0111\u00fang c\u00e1ch c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn k\u00edch \u1ee9ng v\u00e0 vi\u00eam \u1edf vai, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf c\u01a1 v\u00f2ng quay, vi\u00eam <a href=\"https:\/\/vi.wikipedia.org\/wiki\/G%C3%A2n\" target=\"_blank\" rel=\"noopener\">g\u00e2n<\/a> ho\u1eb7c r\u00e1ch g\u00e2n quay v\u00f2ng b\u00edt. C\u00e1c ch\u1ea5n th\u01b0\u01a1ng vai ph\u1ed5 bi\u1ebfn bao g\u1ed3m bong g\u00e2n kh\u1edbp c\u1ed5 vai, tr\u1eadt kh\u1edbp vai, v\u00e0 \u0111\u1ee9t d\u00e2y ch\u1eb1ng c\u1ed5 vai. <\/p>\n\n\n\n<figure class=\"wp-block-image size-full\" id=\"V\u00ec-sao-n\u00ean-th\u1ef1c-hi\u1ec7n-c\u00e1c-b\u00e0i-t\u1eadp-gi\u00e3n-c\u01a1-vai?\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2024\/07\/2024-07-18_0002a203.png\" alt=\"V\u00ec sao n\u00ean th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1 vai?\" class=\"wp-image-13749\" srcset=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2024\/07\/2024-07-18_0002a203.png 1024w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2024\/07\/2024-07-18_0002a203-300x225.png 300w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2024\/07\/2024-07-18_0002a203-768x576.png 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">V\u00ec sao n\u00ean th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1 vai?<\/figcaption><\/figure>\n\n\n\n<p>V\u00ec v\u1eady, th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1 vai kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t thi \u0111\u1ea5u m\u00e0 c\u00f2n gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng, gi\u00fap b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe cho ng\u01b0\u1eddi ch\u01a1i b\u00f3ng chuy\u1ec1n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-10-bai-t\u1eadp-gian-c\u01a1-vai-giup-gi\u1ea3m-cang-c\u01a1-hi\u1ec7u-qu\u1ea3\">10 b\u00e0i t\u1eadp gi\u00e3n c\u01a1 vai gi\u00fap gi\u1ea3m c\u0103ng c\u01a1 hi\u1ec7u qu\u1ea3<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-bai-t\u1eadp-gian-c\u01a1-vai-s\u1ed1-1\">B\u00e0i t\u1eadp gi\u00e3n c\u01a1 vai s\u1ed1 1<\/h3>\n\n\n\n<p>Cu\u1ed9n vai theo h\u00ecnh tr\u00f2n l\u00e0 m\u1ed9t c\u00e1ch \u0111\u01a1n gi\u1ea3n m\u00e0 hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m c\u0103ng c\u01a1 vai.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ee9ng th\u1eb3ng ho\u1eb7c ng\u1ed3i tr\u00ean gh\u1ebf, 2 tay \u0111\u1eb7t xu\u00f4i theo c\u01a1 th\u1ec3, l\u01b0ng th\u1eb3ng.<\/li>\n\n\n\n<li>Cu\u1ed9n 2 vai c\u00f9ng l\u00fac theo m\u0169i t\u00ean tr\u00ean h\u00ecnh minh h\u1ecda. C\u1ed1 g\u1eafng m\u1edf r\u1ed9ng ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a vai \u0111\u1ec3 c\u1ea3m nh\u1eadn r\u00f5 l\u1ef1c c\u0103ng \u1edf vai.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i kho\u1ea3ng 10 l\u1ea7n r\u1ed3i \u0111\u1ed5i chi\u1ec1u.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-bai-t\u1eadp-gian-c\u01a1-vai-s\u1ed1-2\">B\u00e0i t\u1eadp gi\u00e3n c\u01a1 vai s\u1ed1 2<\/h3>\n\n\n\n<p>Ngo\u00e0i ph\u1ea7n c\u01a1 vai, b\u00e0i t\u1eadp n\u00e0y c\u00f2n gi\u00fap k\u00e9o c\u0103ng ph\u1ea7n l\u01b0ng tr\u00ean c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ee9ng th\u1eb3ng ho\u1eb7c ng\u1ed3i tr\u00ean gh\u1ebf, l\u01b0ng th\u1eb3ng.<\/li>\n\n\n\n<li>\u0110\u01b0a tay tr\u00e1i sang b\u00ean ph\u1ea3i, du\u1ed7i c\u0103ng. M\u00f3c c\u1eb3ng tay ph\u1ea3i qua r\u1ed3i \u0111\u1ee1 l\u1ea5y tay tr\u00e1i b\u1eb1ng khu\u1ef7u tay ph\u1ea3i.<\/li>\n\n\n\n<li>Tay ph\u1ea3i d\u00f9ng l\u1ef1c \u0111\u1ec3 \u00e9p tay tr\u00e1i \u1ea5n s\u00e2u v\u00e0o trong v\u00e0 k\u00e9o ngang qua ng\u1ef1c. C\u1ea3m nh\u1eadn r\u00f5 l\u1ef1c c\u0103ng \u1edf ph\u1ea7n vai tr\u00e1i.<\/li>\n\n\n\n<li>Gi\u1eef t\u01b0 th\u1ebf trong kho\u1ea3ng 20 &#8211; 30s r\u1ed3i \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-bai-t\u1eadp-gian-c\u01a1-vai-s\u1ed1-3\">B\u00e0i t\u1eadp gi\u00e3n c\u01a1 vai s\u1ed1 3<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u1eaft ch\u00e9o 2 c\u00e1ch tay sao cho kh\u1ee7y tay tr\u00e1i \u0111\u1eb7t tr\u00ean kh\u1ee7y tay ph\u1ea3i.<\/li>\n\n\n\n<li>G\u1eadp 2 tay l\u1ea1i \u0111\u1eb7t tr\u01b0\u1edbc m\u1eb7t. \u0110\u1ec3 t\u1ea1o l\u1ef1c c\u0103ng l\u1edbn h\u01a1n l\u00ean l\u01b0ng tr\u00ean, b\u1ea1n h\u00e3y \u0111\u1ea9y 2 tay l\u00ean cao h\u01a1n. Ch\u00fa \u00fd gi\u1eef l\u01b0ng lu\u00f4n th\u1eb3ng.<\/li>\n\n\n\n<li>Gi\u1eef t\u01b0 th\u1ebf trong 20 &#8211; 30s r\u1ed3i \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-bai-t\u1eadp-s\u1ed1-4\">B\u00e0i t\u1eadp s\u1ed1 4<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u1eaft \u0111\u1ea7u v\u1edbi t\u01b0 th\u1ebf qu\u1ef3 ho\u1eb7c \u0111\u1ee9ng \u0111\u1ec1u \u0111\u01b0\u1ee3c.<\/li>\n\n\n\n<li>Nghi\u00eang \u0111\u1ea7u sang b\u00ean ph\u1ea3i \u0111\u1ed3ng th\u1eddi v\u01b0\u01a1n c\u1ed5 ra (T\u01b0\u1edfng t\u01b0\u1ee3ng nh\u01b0 b\u1ea1n \u0111ang c\u1ed1 nh\u00ecn 1 v\u1eadt g\u00ec \u0111\u00f3 qua vai ph\u1ea3i c\u1ee7a m\u00ecnh).<\/li>\n\n\n\n<li>\u0110\u1eb7t tay tr\u00e1i l\u00ean c\u1ed5, khu\u1ef7u tay h\u01b0\u1edbng l\u00ean tr\u00ean c\u00f2n tay ph\u1ea3i \u00f4m v\u00f2ng ra sau \u0111\u1ea7u. Tay ph\u1ea3i d\u00f9ng l\u1ef1c nh\u1eb9 nh\u00e0ng \u1ea5n \u0111\u1ea7u xu\u1ed1ng m\u1ed9t ch\u00fat \u0111\u1ec3 c\u1ea3m nh\u1eadn r\u00f5 l\u1ef1c c\u0103ng b\u00ean vai tr\u00e1i v\u00e0 tr\u00e1i c\u1ed5.<\/li>\n\n\n\n<li>Gi\u1eef t\u01b0 th\u1ebf trong 20 &#8211; 30s r\u1ed3i \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-bai-t\u1eadp-s\u1ed1-5\">B\u00e0i t\u1eadp s\u1ed1 5<\/h3>\n\n\n\n<p>\u1ede b\u00e0i t\u1eadp gi\u00e3n c\u01a1 vai n\u00e0y, b\u1ea1n c\u1ea7n \u0111\u1ee9ng tr\u01b0\u1edbc 1 \u00f4 c\u1eeda ra v\u00e0o c\u00f3 chi\u1ec1u r\u1ed9ng v\u1eeba ph\u1ea3i.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1eb7t 2 c\u1eb3ng tay c\u1ee7a b\u1ea1n l\u00ean c\u1eeda song song v\u1edbi nhau v\u00e0 t\u1ea1o v\u1edbi b\u1eafp tay g\u00f3c 90 \u0111\u1ed9.<\/li>\n\n\n\n<li>\u1ea4n ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 c\u1ea3m nh\u1eadn l\u1ef1c c\u0103ng tr\u00ean ng\u1ef1c v\u00e0 b\u1ea3 vai.<\/li>\n\n\n\n<li>Gi\u1eef t\u01b0 th\u1ebf trong 20 &#8211; 30s r\u1ed3i l\u1eb7p l\u1ea1i 3 &#8211; 5 l\u1ea7n.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-bai-t\u1eadp-s\u1ed1-6\">B\u00e0i t\u1eadp s\u1ed1 6<\/h3>\n\n\n\n<p>B\u00e0i t\u1eadp gi\u00e3n c\u01a1 vai n\u00e0y th\u1ef1c ch\u1ea5t l\u00e0 t\u01b0 th\u1ebf m\u1eb7t b\u00f2 phi\u00ean b\u1ea3n r\u00fat g\u1ecdn trong yoga. Ch\u00fang ta s\u1ebd ch\u1ec9 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u1edf ph\u1ea7n th\u00e2n tr\u00ean v\u00e0 b\u1ecf qua ph\u1ea7n th\u00e2n d\u01b0\u1edbi.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u1eaft \u0111\u1ea7u v\u1edbi t\u01b0 th\u1ebf \u0111\u1ee9ng ho\u1eb7c ng\u1ed3i khoanh ch\u00e2n tr\u00ean s\u00e0n \u0111\u1ec1u \u0111\u01b0\u1ee3c.<\/li>\n\n\n\n<li>Gi\u01a1 th\u1eb3ng tay ph\u1ea3i l\u00ean cao r\u1ed3i g\u1eadp khu\u1ef7u tay l\u1ea1i, \u0111\u01b0a ra sau g\u00e1y h\u01b0\u1edbng v\u1ec1 ph\u00eda b\u00ean tr\u00e1i.<\/li>\n\n\n\n<li>Lu\u1ed3n tay tr\u00e1i ra sau l\u01b0ng v\u00e0 n\u1eafm l\u1ea5y tay ph\u1ea3i. D\u00f9ng l\u1ef1c k\u00e9o c\u1ea3 2 c\u00f9i ch\u1ecf v\u1ec1 gi\u1eefa.<\/li>\n\n\n\n<li>Ch\u00fa \u00fd gi\u1eef cho \u0111\u1ea7u kh\u00f4ng nghi\u00eang v\u1ec1 ph\u00eda tr\u01b0\u1edbc, l\u01b0ng th\u1eb3ng, vai th\u1eb3ng, ng\u1ef1c m\u1edf r\u1ed9ng h\u01b0\u1edbng ra tr\u01b0\u1edbc. Kh\u00f4ng \u0111\u01b0\u1ee3c r\u1ee5t vai hau b\u1ebb qu\u1eb7t 2 c\u1ed5 tay.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-bai-t\u1eadp-s\u1ed1-7\">B\u00e0i t\u1eadp s\u1ed1 7<\/h3>\n\n\n\n<p>\u1ede b\u00e0i t\u1eadp n\u00e0y, b\u1ea1n c\u1ea7n chu\u1ea9n b\u1ecb 1 con l\u0103n x\u1ed1p. N\u1ebfu kh\u00f4ng c\u00f3 con l\u0103n x\u1ed1p, b\u1ea1n c\u00f3 th\u1ec3 cu\u1ed9n nhi\u1ec1u chi\u1ebfc kh\u0103n t\u1eafm l\u1ea1i v\u1edbi nhau \u0111\u1ec3 thay th\u1ebf.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n v\u00e0 \u0111\u1eb7t con l\u0103n x\u1ed1p d\u1ecdc theo c\u1ed9t s\u1ed1ng c\u1ee7a b\u1ea1n.<\/li>\n\n\n\n<li>Dang 2 tay sang 2 b\u00ean \u0111\u1ec3 ng\u1ef1c \u0111\u01b0\u1ee3c m\u1edf r\u1ed9ng. \u0110\u1ec3 c\u00e1nh tay c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n, th\u1ea3 l\u1ecfng, l\u00f2ng b\u1ea1n tay h\u01b0\u1edbng l\u00ean tr\u00ean. 2 ch\u00e2n co l\u00ean, m\u1edf r\u1ed9ng.<\/li>\n\n\n\n<li>Gi\u1eef t\u01b0 th\u1ebf trong 1 &#8211; 2 ph\u00fat.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\" id=\"N\u1ebfu-kh\u00f4ng-c\u00f3-con-l\u0103n-x\u1ed1p,-b\u1ea1n-c\u00f3-th\u1ec3-cu\u1ed9n-nhi\u1ec1u-chi\u1ebfc-kh\u0103n-t\u1eafm-l\u1ea1i-v\u1edbi-nhau-\u0111\u1ec3-thay-th\u1ebf\"><img decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2024\/07\/2015-04-11_0001a203.png\" alt=\"N\u1ebfu kh\u00f4ng c\u00f3 con l\u0103n x\u1ed1p, b\u1ea1n c\u00f3 th\u1ec3 cu\u1ed9n nhi\u1ec1u chi\u1ebfc kh\u0103n t\u1eafm l\u1ea1i v\u1edbi nhau \u0111\u1ec3 thay th\u1ebf\" class=\"wp-image-13750\" srcset=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2024\/07\/2015-04-11_0001a203.png 1024w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2024\/07\/2015-04-11_0001a203-300x225.png 300w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2024\/07\/2015-04-11_0001a203-768x576.png 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">N\u1ebfu kh\u00f4ng c\u00f3 con l\u0103n x\u1ed1p, b\u1ea1n c\u00f3 th\u1ec3 cu\u1ed9n nhi\u1ec1u chi\u1ebfc kh\u0103n t\u1eafm l\u1ea1i v\u1edbi nhau \u0111\u1ec3 thay th\u1ebf<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-bai-t\u1eadp-s\u1ed1-8\">B\u00e0i t\u1eadp s\u1ed1 8<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ti\u1ebfp t\u1ee5c s\u1eed d\u1ee5ng con l\u0103n x\u1ed1p. \u0110\u1eb7t con l\u0103n x\u1ed1p ngang v\u1edbi ph\u1ea7n b\u1ea3 vai, 2 tay \u0111an v\u00e0o nhau v\u00e0 \u0111\u1eb7t d\u01b0\u1edbi \u0111\u1ea7u. 2 ch\u00e2n co l\u00ean v\u1edbi b\u00e0n ch\u00e2n ti\u1ebfp x\u00fac ho\u00e0n to\u00e0n v\u1edbi m\u1eb7t s\u00e0n.<\/li>\n\n\n\n<li>M\u1edf r\u1ed9ng ph\u1ea7n ng\u1ef1c \u0111\u1ec3 c\u1ea3m nh\u1eadn l\u1ef1c c\u0103ng \u1edf l\u01b0ng tr\u00ean. B\u1ea1n c\u00f3 th\u1ec3 nh\u1eb9 nh\u00e0ng l\u0103n l\u00ean l\u0103n xu\u1ed1ng con l\u0103n x\u1ed1p \u0111\u1ec3 k\u00e9o c\u0103ng to\u00e0n b\u1ed9 ph\u1ea7n l\u01b0ng v\u00e0 vai. Ho\u1eb7c g\u1eadp ng\u01b0\u1eddi l\u00ean xu\u1ed1ng<\/li>\n\n\n\n<li>Gi\u1eef t\u01b0 th\u1ebf trong kho\u1ea3ng 1 &#8211; 2 ph\u00fat.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-bai-t\u1eadp-s\u1ed1-9\">B\u00e0i t\u1eadp s\u1ed1 9<\/h3>\n\n\n\n<p>B\u00e0i t\u1eadp n\u00e0y ch\u00ednh l\u00e0 t\u01b0 th\u1ebf em b\u00e9 trong yoga. Kh\u00f4ng ch\u1ec9 gi\u00fap k\u00e9o gi\u00e3n ph\u1ea7n c\u01a1 vai, n\u00f3 c\u00f2n k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u1eaft \u0111\u1ea7u v\u1edbi t\u01b0 th\u1ebf b\u00f2, mu b\u00e0n ch\u00e2n \u00fap xu\u1ed1ng s\u00e0n, b\u00e0n tay x\u00f2e v\u1eeba ph\u1ea3i, c\u00e1c ng\u00f3n tay h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n\n\n\n<li>\u0110\u1ea9y m\u00f4ng v\u1ec1 ph\u00eda sau v\u00e0 \u0111\u1eb7t m\u00f4ng l\u00ean g\u00f3t ch\u00e2n \u0111\u1ed3ng th\u1eddi ng\u01b0\u1eddi g\u1eadp l\u1ea1i sao cho ph\u1ea7n b\u1ee5ng \u00e1p th\u1eadt s\u00e1t l\u00ean \u0111\u00f9i, tr\u00e1n ch\u1ea1m s\u00e0n. Tay v\u01b0\u01a1n th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n\n\n\n<li>Gi\u1eef t\u01b0 th\u1ebf trong kho\u1ea3ng 1 &#8211; 2 ph\u00fat.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\" id=\"B\u00e0i-t\u1eadp-n\u00e0y-kh\u00f4ng-ch\u1ec9-gi\u00fap-k\u00e9o-gi\u00e3n-ph\u1ea7n-c\u01a1-vai-c\u00f2n-k\u00e9o-d\u00e0i-c\u1ed9t-s\u1ed1ng\"><img decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2024\/07\/2024-07-18_0003a203.png\" alt=\"B\u00e0i t\u1eadp n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap k\u00e9o gi\u00e3n ph\u1ea7n c\u01a1 vai c\u00f2n k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng\" class=\"wp-image-13751\" srcset=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2024\/07\/2024-07-18_0003a203.png 1024w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2024\/07\/2024-07-18_0003a203-300x225.png 300w, https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-content\/uploads\/2024\/07\/2024-07-18_0003a203-768x576.png 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">B\u00e0i t\u1eadp n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap k\u00e9o gi\u00e3n ph\u1ea7n c\u01a1 vai c\u00f2n k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-bai-t\u1eadp-s\u1ed1-10\">B\u00e0i t\u1eadp s\u1ed1 10<\/h3>\n\n\n\n<p>\u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp r\u1ea5t t\u1ed1t \u0111\u1ec3 k\u00e9o gi\u00e3n c\u01a1 vai, c\u01a1 ch\u00e9o b\u1ee5ng v\u00e0 c\u01a1 l\u01b0ng c\u1ee7a b\u1ea1n. C\u00e1ch th\u1ef1c hi\u1ec7n c\u0169ng kh\u00f4ng qu\u00e1 ph\u1ee9c t\u1ea1p.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u1eb1m nghi\u00eang ng\u01b0\u1eddi sang b\u00ean ph\u1ea3i. Ch\u00e2n ph\u1ea3i co l\u1ea1i, ch\u00e2n tr\u00e1i du\u1ed7i ra. 2 tay \u0111\u1eb7t \u00fap l\u00ean nhau.<\/li>\n\n\n\n<li>Gi\u1eef cho ph\u1ea7n h\u00f4ng v\u00e0 ch\u00e2n c\u1ed1 \u0111\u1ecbnh. T\u1eeb t\u1eeb v\u1eb7n ng\u01b0\u1eddi sang b\u00ean ph\u1ea3i. Ng\u1ef1c m\u1edf r\u1ed9ng h\u01b0\u1edbng l\u00ean tr\u00ean. Tay dang th\u1eb3ng ra 2 b\u00ean.<\/li>\n\n\n\n<li>Gi\u1eef t\u01b0 th\u1ebf trong 20 &#8211; 30s r\u1ed3i \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-l\u1eddi-k\u1ebft\">L\u1eddi k\u1ebft<\/h2>\n\n\n\n<p>Th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n c\u00e1c b\u00e0i t\u1eadp n\u00e0y s\u1ebd gi\u00fap gi\u1ea3m \u0111au, gi\u1ea3m c\u0103ng c\u01a1 v\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng c\u1ee7a vai. B\u1ea1n h\u00e3y d\u00e0nh \u00edt nh\u1ea5t 10-15 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 luy\u1ec7n t\u1eadp gi\u00e3n c\u01a1, \u0111\u1eb7c bi\u1ec7t l\u00e0 tr\u01b0\u1edbc v\u00e0 sau khi ch\u01a1i b\u00f3ng chuy\u1ec1n nh\u00e9!<\/p>\n\n\n\n<p>Li\u00ean h\u1ec7 v\u1edbi <a href=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/\">Th\u1ec3 D\u1ee5c B\u1eb1ng T\u00e2m<\/a> \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n v\u00e0 \u0111\u0103ng k\u00fd c\u00e1c l\u1edbp b\u00f3ng chuy\u1ec1n ph\u00f9 h\u1ee3p v\u1edbi \u0111\u1ed9 tu\u1ed5i v\u00e0 tr\u00ecnh \u0111\u1ed9 c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<p><strong><em>&gt;&gt;&gt; Xem th\u00eam: <a href=\"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/huong-dan-cach-dem-bong-chuyen-cho-nguoi-moi-bat-dau\/\">H\u01b0\u1edbng D\u1eabn C\u00e1ch \u0110\u1ec7m B\u00f3ng Chuy\u1ec1n Cho Ng\u01b0\u1eddi M\u1edbi B\u1eaft \u0110\u1ea7u<\/a><\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u00f3ng chuy\u1ec1n l\u00e0 m\u00f4n th\u1ec3 thao \u0111\u00f2i h\u1ecfi s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1nh tay v\u00e0 vai. Tuy nhi\u00ean, vi\u1ec7c luy\u1ec7n t\u1eadp v\u00e0 thi \u0111\u1ea5u kh\u00f4ng \u0111\u00fang c\u00e1ch c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe nh\u01b0 \u0111au vai, c\u1eed \u0111\u1ed9ng kh\u00f3 kh\u0103n, ho\u1eb7c th\u1eadm ch\u00ed l\u00e0 [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":13747,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-13746","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-khong-phan-loai"],"rankmath_keywords":{"primary":"gi\u00e3n c\u01a1 vai, b\u00e0i t\u1eadp gi\u00e3n c\u01a1 vai, c\u00e1ch gi\u00e3n c\u01a1 vai, c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1 vai","secondary":[""]},"yoast_keywords":{"primary":"","secondary":[]},"yoast_focuskw":"gi\u00e3n c\u01a1 vai","rankmath_focuskw":"gi\u00e3n c\u01a1 vai, b\u00e0i t\u1eadp gi\u00e3n c\u01a1 vai, c\u00e1ch gi\u00e3n c\u01a1 vai, c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1 vai","seo_keywords":{"primary":"gi\u00e3n c\u01a1 vai, b\u00e0i t\u1eadp gi\u00e3n c\u01a1 vai, c\u00e1ch gi\u00e3n c\u01a1 vai, c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1 vai","secondary":[""]},"_links":{"self":[{"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/posts\/13746","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/comments?post=13746"}],"version-history":[{"count":3,"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/posts\/13746\/revisions"}],"predecessor-version":[{"id":13753,"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/posts\/13746\/revisions\/13753"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/media\/13747"}],"wp:attachment":[{"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/media?parent=13746"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/categories?post=13746"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/theducbangtam.com.vn\/bong-chuyen-tang-chieu-cao\/wp-json\/wp\/v2\/tags?post=13746"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}