a�?HA? bia??na�?c?? ba�?ng 6 mA?i nha�? 10 phA?t ma��i ngA�y

10 phA?t lA� khoa??ng tha�?i gian nga??n cho nha�?ng cA?ng via��c, sa�Y thA�ch, A�am mA? nh?�ng cA�ng A�a�� A�a�? ba??n cA? A�?�a�?c vA?c dA?ng kha�?e ma??nh, c?? ba�?ng sA?n cha??c va��i nia�?m ta�� hA�o 6 mA?i ba?�ng nha�?ng bA�i ta?�p A�??n gia??n, da�� ta?�p, da�� lA�m.

A?a��ng tA?c 1:

bA�i ta?�p ta??o c?? ba�?ng 6 mA?i

BA�i ta?�p nghiA?ng ng?�a�?i cha��ng kha��y tay lA�m sA?n c?? ba�?ng.

B?�a��c 1: Gia�? c?? tha�? ca��a ba??n thA?ng ba?�ng theo ma��t A�?�a�?ng tha??ng nghiA?ng ta�� A�a?�u A�a??n chA?n. Kha��y tay A�a?�t xua��ng sA�n, ga?�n nh?� vuA?ng gA?c va��i vai. Tay cA?n la??i dua��i tha??ng vA� A�a?�t lA?n pha?�n mA?ng.

B?�a��c 2: Gia�? nguyA?n t?� tha?? a??y trong vA?ng 30s A�a??n 1 phA?t, sao cho pha?�n mA?ng luA?n A�?�a�?c nA?ng cao kha�?i ma?�t sA�n. Sau A�A?, A�a��i tay vA� tia??p ta�?c la?�p la??i A�a��ng tA?c nA�y ta�� 5-10 la?�n.

A?a��ng tA?c 2:

bA�i ta?�p ta??o c?? ba�?ng 6 mA?i

Cha��ng tay xua��ng A�a??t vA� ga?�p ng?�a�?i A�a�? lA�m giA?n c?? ba�?ng.

B?�a��c 1: A?a��ng tha??ng vA� ga?�p ng?�a�?i xua��ng. Hai cA?nh tay dua��i tha??ng, lA?ng bA�n A�a?�t xua��ng sA�n, cA?c ngA?n tay dua��i tha??ng h?�a��ng va�? phA�a tr?�a��c. Hai chA?n sau nhA?n gA?t tha??p, pha?�n mA?ng nhA? lA?n vA� kha��y chA?n h??i chA?n xua��ng.

bA�i ta?�p ta??o c?? ba�?ng 6 mA?i

Gia�? thA?ng ba?�ng va��i chA?n vA� tay A�a�? ta??o ba�?ng 6 mA?i.

B?�a��c 2: Ta??i va�� trA� ca��a b?�a��c 1, ba??n di chuya�?n cha?�m A�A?i chA?n va�? phA�a sau, ta??o A�?�a�?ng tha??ng so va��i hai tay. Tia??p ta�?c nha??c ma��t tay lA?n trA?n, tay cA?n la??i lA�m nhia��m va�? gia�? thA?ng ba?�ng. Gia�? nguyA?n t?� tha?? nA�y trong vA?ng 30s vA� sau A�A? A�a��i tay.

Cua��i cA?ng, ba??n di chuya�?n A�A?i chA?n va�? va�� trA� ban A�a?�u nh?� b?�a��c 1, ta�� ta�� A�a��ng da?�y vA� la?�p la??i cA?c A�a��ng tA?c ta�� 5 – 10 la?�n.

A?a��ng tA?c 3:

bA�i ta?�p ta??o c?? ba�?ng 6 mA?i

Na?�m trA?n gha?? dA�i vA� gi?? tha??ng chA?n A�a�? A�p tha??ng ba�?ng.

B?�a��c 1: A?a?�t pha?�n mA?ng ca��a ba??n a�Y cua��i bA?ng gha?? na?�m. Tha?? la�?ng hai chA?n xua��ng d?�a��i. Hai tay gia�? cha?�t gha?? A�a�? ta??o A�a�� thA?ng ba?�ng vA� va�?ng cha??c.

B?�a��c 2: Ta�� ta�� nA?ng chA?n lA?n, cho A�a??n khi nA? ga?�n nh?� tha??ng A�a��ng, A�a��ng tha�?i pha?�n mA?ng ca��a ba??n cA�ng A�?�a�?c nha??c lA?n kha�?i ma?�t gha??. Sau A�A?, ta�� ta�� ha?? chA?n xua��ng tra�Y va�? va�� trA� ban A�a?�u.

Tia??p ta�?c la?�p la??i b?�a��c 2 ta�� 10-12 la?�n.

HA?y kiA?n trA� ta?�p luya��n nha�?ng bA�i ta?�p ta??o c?? ba�?ng 6A� mA?i trA?n, ma��t ngA�y khA?ng xa ba??n sa?? ta�� hA�o va��i vA?ng 2 sA?n cha??c vA� hoA�n ha??o ca��a mA�nh.

KM

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