{"id":7231,"date":"2025-08-28T17:23:08","date_gmt":"2025-08-28T17:23:08","guid":{"rendered":"https:\/\/onsenaspa.com.vn\/?p=7231"},"modified":"2025-08-28T17:25:33","modified_gmt":"2025-08-28T17:25:33","slug":"500-jumping-jacks","status":"publish","type":"post","link":"https:\/\/onsenaspa.com.vn\/en\/500-jumping-jacks\/","title":{"rendered":"500 Jumping Jacks: L\u1ee3i \u00cdch V\u00e0 H\u01b0\u1edbng D\u1eabn T\u1eadp Luy\u1ec7n"},"content":{"rendered":"<p dir=\"ltr\" data-pm-slice=\"1 1 []\"><em><strong>500 jumping jacks<\/strong> l&agrave; b&agrave;i t&#7853;p cardio &#273;&#417;n gi&#7843;n nh&#432;ng m&#7841;nh m&#7869;, gi&uacute;p &#273;&#7889;t ch&aacute;y calo, t&#259;ng c&#432;&#7901;ng s&#7913;c kh&#7887;e tim m&#7841;ch v&agrave; c&#7843;i thi&#7879;n v&oacute;c d&aacute;ng. Ph&ugrave; h&#7907;p v&#7899;i m&#7885;i c&#7845;p &#273;&#7897;, b&agrave;i t&#7853;p n&agrave;y d&#7877; d&agrave;ng th&#7921;c hi&#7879;n t&#7841;i nh&agrave; m&agrave; kh&ocirc;ng c&#7847;n d&#7909;ng c&#7909;. <a href=\"https:\/\/onsenaspa.com.vn\/\"><strong>Trang web ONSENA SPA<\/strong><\/a> s&#7869; kh&aacute;m ph&aacute; l&#7907;i &iacute;ch c&#7911;a <strong>500 jumping jacks<\/strong> v&agrave; h&#432;&#7899;ng d&#7851;n c&aacute;ch th&#7921;c hi&#7879;n &#273;&uacute;ng k&#7929; thu&#7853;t &#273;&#7875; b&#7841;n &#273;&#7841;t &#273;&#432;&#7907;c hi&#7879;u qu&#7843; t&#7889;i &#432;u trong h&agrave;nh tr&igrave;nh t&#7853;p luy&#7879;n.<\/em><\/p>\n<h2 dir=\"ltr\" data-pm-slice=\"1 1 []\">500 Jumping Jacks l&agrave; g&igrave;?<\/h2>\n<p dir=\"ltr\">Jumping Jacks l&agrave; m&#7897;t b&agrave;i t&#7853;p cardio c&#432;&#7901;ng &#273;&#7897; cao gi&uacute;p &#273;&#7889;t ch&aacute;y calo, t&#259;ng s&#7913;c m&#7841;nh v&agrave; s&#7921; linh ho&#7841;t, c&oacute; th&#7875; th&#7921;c hi&#7879;n m&#7885;i l&uacute;c m&#7885;i n&#417;i m&agrave; kh&ocirc;ng c&#7847;n d&#7909;ng c&#7909;.<\/p>\n<p dir=\"ltr\"><strong>Ngu&#7891;n g&#7889;c<\/strong>:<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Xu&#7845;t ph&aacute;t t&#7915; qu&acirc;n &#273;&#7897;i M&#7929; trong Th&#7871; chi&#7871;n th&#7913; nh&#7845;t, do T&#432;&#7899;ng John J. &#8220;Black Jack&#8221; Pershing ph&aacute;t tri&#7875;n &#273;&#7875; n&acirc;ng cao th&#7875; l&#7921;c cho binh s&#297;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">T&ecirc;n &#273;&#432;&#7907;c l&#7845;y c&#7843;m h&#7913;ng t&#7915; m&oacute;n &#273;&#7891; ch&#417;i &#8220;jumping jack&#8221;, v&#7899;i &#273;&#7897;ng t&aacute;c tay v&agrave; ch&acirc;n t&#432;&#417;ng t&#7921;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Ph&#7893; bi&#7871;n trong qu&acirc;n &#273;&#7897;i, tr&#432;&#7901;ng h&#7885;c v&agrave; c&aacute;c ch&#432;&#417;ng tr&igrave;nh th&#7875; d&#7909;c.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\">Jumping Jacks l&agrave; b&agrave;i t&#7853;p to&agrave;n th&acirc;n, t&aacute;c &#273;&#7897;ng &#273;&#7871;n c&#417; ch&acirc;n, tay, core, gi&uacute;p t&#259;ng nh&#7883;p tim v&agrave; &#273;&#7889;t calo hi&#7879;u qu&#7843;.<\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-7236\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/1-1.png\" alt=\"Ng&#432;&#7901;i ph&#7909; n&#7919; trong trang ph&#7909;c th&#7875; thao th&#7921;c hi&#7879;n &#273;&#7897;ng t&aacute;c nh&#7843;y dang tay ch&acirc;n tr&ecirc;n n&#7873;n tr&#7855;ng.\" width=\"1225\" height=\"745\" title=\"\" srcset=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/1-1.png 1225w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/1-1-300x182.png 300w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/1-1-1024x623.png 1024w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/1-1-768x467.png 768w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/1-1-18x12.png 18w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/1-1-600x365.png 600w\" sizes=\"auto, (max-width: 1225px) 100vw, 1225px\" \/><\/p>\n<p dir=\"ltr\"><em>G&#7907;i &yacute; d&agrave;nh cho b&#7841;n Top 11 B&agrave;i T&#7853;p Vai Nh&#7887; Cho N&#7919; &#272;&#7875; V&oacute;c D&aacute;ng Thon G&#7885;n <a href=\"https:\/\/onsenaspa.com.vn\/tap-vai-nho-cho-nu\/\"><strong>Click Ngay<\/strong><\/a>.<\/em><\/p>\n<h2 dir=\"ltr\">T&#7853;p Jumping Jacks &#273;&#7889;t ch&aacute;y bao nhi&ecirc;u calo?<\/h2>\n<p dir=\"ltr\">Calo &#273;&#7889;t ch&aacute;y ph&#7909; thu&#7897;c v&agrave;o t&#7889;c &#273;&#7897;, c&#432;&#7901;ng &#273;&#7897; v&agrave; tr&#7885;ng l&#432;&#7907;ng c&aacute; nh&acirc;n:<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">T&#7889;c &#273;&#7897; cao: Kho&#7843;ng 12 calo\/ph&uacute;t, th&#7921;c hi&#7879;n 100 Jumping Jacks ti&ecirc;u hao kho&#7843;ng 120 calo.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">V&#7899;i c&#432;&#7901;ng &#273;&#7897; m&#7841;nh, ng&#432;&#7901;i 70kg &#273;&#7889;t kho&#7843;ng 12 calo\/ph&uacute;t, 500 c&aacute;i ti&ecirc;u t&#7889;n kho&#7843;ng 600 calo.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">S&#7917; d&#7909;ng c&ocirc;ng th&#7913;c TDEE ho&#7863;c BMR &#273;&#7875; t&iacute;nh ch&iacute;nh x&aacute;c l&#432;&#7907;ng calo ti&ecirc;u th&#7909;.<\/p>\n<\/li>\n<\/ul>\n<h2 dir=\"ltr\">H&#432;&#7899;ng d&#7851;n th&#7921;c hi&#7879;n 500 Jumping Jacks c&#417; b&#7843;n<\/h2>\n<h3 dir=\"ltr\">&#272;i&#7875;m xu&#7845;t ph&aacute;t<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">&#272;&#7913;ng th&#7859;ng, ch&acirc;n s&aacute;t nhau, tay th&#7843; l&#7887;ng hai b&ecirc;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">K&eacute;o r&#7889;n v&#7873; c&#7897;t s&#7889;ng &#273;&#7875; k&iacute;ch ho&#7841;t c&#417; core.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Th&#7843; l&#7887;ng vai, gi&#7919; ng&#7921;c cao.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">Chuy&#7875;n &#273;&#7897;ng nh&#7843;y<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Nh&#7843;y l&ecirc;n, m&#7903; r&#7897;ng ch&acirc;n h&#417;n vai m&#7897;t ch&uacute;t.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Gi&#417; tay l&ecirc;n cao, g&#7847;n ch&#7841;m v&agrave;o nhau.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Gi&#7919; &#273;&#7847;u g&#7889;i h&#417;i cong, b&agrave;n ch&acirc;n h&#432;&#7899;ng v&#7873; tr&#432;&#7899;c.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">V&#7883; tr&iacute; h&#7841; c&aacute;nh<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Nh&#7843;y v&#7873; t&#432; th&#7871; ban &#273;&#7847;u, ch&acirc;n s&aacute;t, tay th&#7843; l&#7887;ng hai b&ecirc;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Ti&#7871;p &#273;&#7845;t nh&#7865; nh&agrave;ng b&#7857;ng l&ograve;ng b&agrave;n ch&acirc;n, l&#259;n qua g&oacute;t.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Gi&#7919; &#273;&#7847;u g&#7889;i h&#417;i cong &#273;&#7875; gi&#7843;m l&#7921;c t&aacute;c &#273;&#7897;ng.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/07\/cach-tap-jumping-jack-1024x630.jpg\" alt=\"Jumping jacks l&agrave; g&igrave;? Luy&#7879;n t&#7853;p nh&#432; th&#7871; n&agrave;o &#273;&#7875; &#273;&#7841;t hi&#7879;u qu&#7843;? | TIKI\" title=\"\"><\/p>\n<h3 dir=\"ltr\">L&#7895;i th&#432;&#7901;ng g&#7863;p c&#7847;n tr&aacute;nh<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Kh&oacute;a &#273;&#7847;u g&#7889;i khi ti&#7871;p &#273;&#7845;t, t&#259;ng &aacute;p l&#7921;c l&ecirc;n kh&#7899;p.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Nh&#7843;y qu&aacute; nhanh ho&#7863;c m&#7841;nh, d&#7877; g&acirc;y m&#7879;t m&#7887;i ho&#7863;c ch&#7845;n th&#432;&#417;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Kh&ocirc;ng kh&#7903;i &#273;&#7897;ng &#273;&uacute;ng c&aacute;ch, l&agrave;m t&#259;ng nguy c&#417; ch&#7845;n th&#432;&#417;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">T&#7853;p qu&aacute; nhi&#7873;u l&#7847;n kh&ocirc;ng ngh&#7881;, g&acirc;y m&#7887;i c&#417;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Ti&#7871;p &#273;&#7845;t b&#7857;ng g&oacute;t ch&acirc;n m&#7841;nh, g&acirc;y &aacute;p l&#7921;c l&ecirc;n kh&#7899;p.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Nh&#7843;y qu&aacute; cao, t&#7841;o &aacute;p l&#7921;c l&ecirc;n kh&#7899;p.<\/p>\n<\/li>\n<\/ul>\n<h2 dir=\"ltr\">C&aacute;c bi&#7871;n th&#7875; c&#7911;a Jumping Jacks c&#7893; &#273;i&#7875;n<\/h2>\n<h3 dir=\"ltr\">Cross Jacks<\/h3>\n<p dir=\"ltr\">&#272;&#432;a ch&acirc;n v&agrave; tay b&#7855;t ch&eacute;o tr&#432;&#7899;c ng&#7921;c, t&#7841;o th&agrave;nh ch&#7919; &ldquo;X&rdquo;.<br \/>\n<strong>H&#432;&#7899;ng d&#7851;n<\/strong>:<\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">&#272;&#7913;ng th&#7859;ng, ch&acirc;n r&#7897;ng b&#7857;ng vai, tay th&#7843; l&#7887;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Nh&#7843;y, m&#7903; r&#7897;ng ch&acirc;n v&agrave; tay hai b&ecirc;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Nh&#7843;y l&#7841;i, b&#7855;t ch&eacute;o ch&acirc;n v&agrave; tay tr&#432;&#7899;c ng&#7921;c.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Tr&#7903; v&#7873; t&#432; th&#7871; ban &#273;&#7847;u.<\/p>\n<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-7237\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/3.jpg\" alt=\"Ng&#432;&#7901;i ph&#7909; n&#7919; trong trang ph&#7909;c th&#7875; thao th&#7921;c hi&#7879;n hai &#273;&#7897;ng t&aacute;c gi&atilde;n c&#417; kh&aacute;c nhau, v&#7899;i tay dang ngang v&agrave; b&#7855;t ch&eacute;o.\" width=\"800\" height=\"800\" title=\"\" srcset=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/3.jpg 800w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/3-300x300.jpg 300w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/3-150x150.jpg 150w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/3-768x768.jpg 768w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/3-12x12.jpg 12w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/3-600x600.jpg 600w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/3-100x100.jpg 100w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3 dir=\"ltr\">Seal Jacks<\/h3>\n<p dir=\"ltr\">V&#7895; tay tr&#432;&#7899;c ng&#7921;c thay v&igrave; gi&#417; tay l&ecirc;n &#273;&#7847;u.<br \/>\n<strong>H&#432;&#7899;ng d&#7851;n<\/strong>:<\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">&#272;&#7913;ng th&#7859;ng, ch&acirc;n ch&#7909;m, tay th&#7843; b&ecirc;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Nh&#7843;y, m&#7903; ch&acirc;n, v&#7895; tay tr&#432;&#7899;c ng&#7921;c.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Nh&#7843;y tr&#7903; l&#7841;i t&#432; th&#7871; ban &#273;&#7847;u.<\/p>\n<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-7238\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/4-1.png\" alt=\"Hai ng&#432;&#7901;i trong trang ph&#7909;c th&#7875; thao m&agrave;u xanh &#273;ang th&#7921;c hi&#7879;n &#273;&#7897;ng t&aacute;c gi&atilde;n c&#417; tay v&agrave; vai.\" width=\"1366\" height=\"642\" title=\"\" srcset=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/4-1.png 1366w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/4-1-300x141.png 300w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/4-1-1024x481.png 1024w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/4-1-768x361.png 768w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/4-1-18x8.png 18w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/4-1-600x282.png 600w\" sizes=\"auto, (max-width: 1366px) 100vw, 1366px\" \/><\/p>\n<h3 dir=\"ltr\">Squat Jacks<\/h3>\n<p dir=\"ltr\">K&#7871;t h&#7907;p &#273;&#7897;ng t&aacute;c squat, t&#259;ng c&#432;&#7901;ng s&#7913;c m&#7841;nh cho ch&acirc;n v&agrave; m&ocirc;ng, &#273;&#7889;t ch&aacute;y calo.<br \/>\n<strong>H&#432;&#7899;ng d&#7851;n<\/strong>:<\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">&#272;&#7913;ng th&#7859;ng, ch&acirc;n r&#7897;ng b&#7857;ng vai, tay th&#7843; l&#7887;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">H&#7841; th&#7845;p v&agrave;o t&#432; th&#7871; squat, gi&#7919; l&#432;ng th&#7859;ng, &#273;&#7847;u g&#7889;i kh&ocirc;ng v&#432;&#7907;t m&#361;i ch&acirc;n.<\/p>\n<\/li>\n<\/ol>\n<ul>\n<li>\n<p dir=\"ltr\">Nh&#7843;y, giang r&#7897;ng tay ch&acirc;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Nh&#7843;y l&#7841;i, b&#7855;t ch&eacute;o tay ch&acirc;n tr&#432;&#7899;c ng&#7921;c.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Quay v&#7873; t&#432; th&#7871; squat ban &#273;&#7847;u.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/www.healthdigest.com\/img\/gallery\/why-you-should-add-squat-jacks-to-your-workout-routine\/l-intro-1668463868.jpg\" alt=\"Ng&#432;&#7901;i t&#7853;p th&#7875; d&#7909;c trong ph&ograve;ng, m&#7863;c &#273;&#7891; th&#7875; thao tr&#7855;ng, &#273;eo tai nghe, &#273;ang th&#7921;c hi&#7879;n b&agrave;i t&#7853;p squat v&#7899;i d&acirc;y kh&aacute;ng l&#7921;c.\" title=\"\"><\/p>\n<p><em>Xem th&ecirc;m <a href=\"https:\/\/onsenaspa.com.vn\/tap-tay-sau-voi-ta\/\"><strong>Tay Sau V&#7899;i T&#7841; Hi&#7879;u Qu&#7843;<\/strong><\/a><\/em><\/p>\n<h3 dir=\"ltr\">Plank Jacks<\/h3>\n<p dir=\"ltr\">Plank k&#7871;t h&#7907;p nh&#7843;y ch&acirc;n, t&#259;ng c&#432;&#7901;ng &#273;&#7897; v&agrave; th&#7917; th&aacute;ch.<br \/>\n<strong>H&#432;&#7899;ng d&#7851;n<\/strong>:<\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">V&agrave;o t&#432; th&#7871; plank cao, ch&#7889;ng tay v&agrave; ng&oacute;n ch&acirc;n tr&ecirc;n s&agrave;n, gi&#7919; th&acirc;n th&#7859;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Nh&#7843;y ch&acirc;n sang hai b&ecirc;n, chuy&#7875;n sang plank th&#7845;p, c&#7859;ng tay ch&#7841;m s&agrave;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Nh&#7843;y ch&acirc;n v&#7873; t&#432; th&#7871; ban &#273;&#7847;u, tr&#7903; l&#7841;i plank cao.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Th&#7921;c hi&#7879;n 15-20 l&#7847;n.<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><strong>Bi&#7871;n th&#7875;<\/strong>:<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Plank Jacks d&ugrave;ng t&#7841; tay.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Plank Jacks k&#7871;t h&#7907;p d&acirc;y kh&aacute;ng l&#7921;c.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Plank Jacks v&#7899;i b&oacute;ng t&#7853;p.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i.ytimg.com\/vi\/VasEy9dNzZM\/maxresdefault.jpg\" alt=\"Ng&#432;&#7901;i t&#7853;p th&#7875; d&#7909;c tr&ecirc;n th&#7843;m yoga m&agrave;u t&iacute;m, trong t&#432; th&#7871; plank nghi&ecirc;ng sang b&ecirc;n, trong ph&ograve;ng.\" title=\"\"><\/p>\n<h3 dir=\"ltr\">Skier Jacks<\/h3>\n<p dir=\"ltr\">&#272;&#7897;ng t&aacute;c c&#417; b&#7843;n c&#7911;a tr&#432;&#7907;t tuy&#7871;t k&#7871;t h&#7907;p, t&#259;ng c&#432;&#7901;ng b&agrave;i t&#7853;p cardio.<br \/>\n<strong>H&#432;&#7899;ng d&#7851;n<\/strong>:<\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">&#272;&#7913;ng th&#7859;ng, ch&acirc;n m&#7903; r&#7897;ng h&#417;n vai, &#273;&#7847;u h&#432;&#7899;ng nh&#7865; xu&#7889;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">&#272;&#432;a tay ch&#7841;m tr&#432;&#7899;c ng&#7921;c, n&#7855;m nh&#432; l&#432;&#7907;c tr&#432;&#7907;t tuy&#7871;t.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Nh&uacute;n ng&#432;&#7901;i, nh&#7843;y ch&acirc;n ph&#7843;i ngang, gi&#417; tay ph&#7843;i l&ecirc;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Nh&#7843;y, &#273;&#7893;i ch&acirc;n tr&aacute;i ngang, gi&#417; tay tr&aacute;i l&ecirc;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">L&#7863;p l&#7841;i &#273;&#7897;ng t&aacute;c, thay &#273;&#7893;i ch&acirc;n v&agrave; tay.<\/p>\n<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-7239\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/5.png\" alt=\"Ng&#432;&#7901;i &#273;ang th&#7921;c hi&#7879;n b&agrave;i t&#7853;p c&#259;ng c&#417;, v&#7899;i tay gi&#417; l&ecirc;n cao v&agrave; ch&acirc;n dang r&#7897;ng, tr&ecirc;n n&#7873;n xanh l&aacute;.\" width=\"1266\" height=\"766\" title=\"\" srcset=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/5.png 1266w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/5-300x182.png 300w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/5-1024x620.png 1024w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/5-768x465.png 768w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/5-18x12.png 18w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/5-600x363.png 600w\" sizes=\"auto, (max-width: 1266px) 100vw, 1266px\" \/><\/p>\n<h3 dir=\"ltr\">Oblique Jacks<\/h3>\n<p dir=\"ltr\">Nh&#7845;n m&#7841;nh v&agrave;o c&#417; ch&eacute;o, ph&aacute;t tri&#7875;n s&#7913;c m&#7841;nh, linh ho&#7841;t v&agrave; c&acirc;n b&#7857;ng.<br \/>\n<strong>H&#432;&#7899;ng d&#7851;n<\/strong>:<\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">&#272;&#7913;ng th&#7859;ng, ch&acirc;n b&#7857;ng vai, tay co sau &#273;&#7847;u.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Nh&#7843;y nghi&ecirc;ng ph&#7843;i, co g&#7889;i ph&#7843;i s&aacute;t khu&#7927;u tay ph&#7843;i.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Nh&#7843;y quay l&#7841;i t&#432; th&#7871; ban &#273;&#7847;u.<\/p>\n<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-7240\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/6.png\" alt=\"Ng&#432;&#7901;i t&#7853;p luy&#7879;n &#273;&#7897;ng t&aacute;c n&acirc;ng cao &#273;&ugrave;i, m&#7863;c &#273;&#7891; th&#7875; thao, tr&ecirc;n s&agrave;n xanh, trong ba t&#432; th&#7871; kh&aacute;c nhau.\" width=\"1165\" height=\"716\" title=\"\" srcset=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/6.png 1165w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/6-300x184.png 300w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/6-1024x629.png 1024w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/6-768x472.png 768w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/6-18x12.png 18w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/6-600x369.png 600w\" sizes=\"auto, (max-width: 1165px) 100vw, 1165px\" \/><\/p>\n<h3 dir=\"ltr\">Jack Burpee<\/h3>\n<p dir=\"ltr\">S&#7921; k&#7871;t h&#7907;p gi&#7919;a Jumping Jacks v&agrave; burpee, n&acirc;ng cao &#273;&#7897; kh&oacute;.<br \/>\n<strong>H&#432;&#7899;ng d&#7851;n<\/strong>:<\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">&#272;&#7913;ng th&#7859;ng, ch&acirc;n b&#7857;ng vai, tay th&#7843; l&#7887;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Nh&#7843;y, giang r&#7897;ng tay ch&acirc;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Nh&#7843;y l&#7841;i, b&#7855;t ch&eacute;o tay ch&acirc;n tr&#432;&#7899;c ng&#7921;c.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Xu&#7889;ng t&#432; th&#7871; squat, l&#432;ng th&#7859;ng, &#273;&#7847;u g&#7889;i th&#7859;ng h&agrave;ng c&#7893; ch&acirc;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">&#272;&#7863;t tay xu&#7889;ng s&agrave;n, nh&#7843;y ch&acirc;n ra sau v&agrave;o t&#432; th&#7871; h&iacute;t &#273;&#7845;t.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">H&#7841; ng&#7921;c ch&#7841;m s&agrave;n, n&acirc;ng ng&#432;&#7901;i l&ecirc;n.<\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-7241\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/7.png\" alt=\"Ng&#432;&#7901;i t&#7853;p th&#7875; d&#7909;c th&#7921;c hi&#7879;n &#273;&#7897;ng t&aacute;c burpee tr&ecirc;n s&agrave;n nh&agrave; m&agrave;u xanh l&aacute;, chia th&agrave;nh s&aacute;u khung h&igrave;nh li&ecirc;n ti&#7871;p.\" width=\"1079\" height=\"797\" title=\"\" srcset=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/7.png 1079w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/7-300x222.png 300w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/7-1024x756.png 1024w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/7-768x567.png 768w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/7-16x12.png 16w, https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/7-600x443.png 600w\" sizes=\"auto, (max-width: 1079px) 100vw, 1079px\" \/><\/p>\n<p dir=\"ltr\"><em>Kh&aacute;m ph&aacute; th&ecirc;m <a href=\"https:\/\/onsenaspa.com.vn\/tap-boxing-co-tang-can-khong\/\"><strong>T&#7853;p Boxing C&oacute; T&#259;ng C&acirc;n Kh&ocirc;ng? Gi&#7843;i &#272;&aacute;p V&agrave; 4 M&#7865;o T&#7853;p Hi&#7879;u Qu&#7843;<\/strong><\/a><\/em><\/p>\n<h2 dir=\"ltr\">Nh&#7919;ng l&#7907;i &iacute;ch c&#7911;a 500 Jumping Jacks<\/h2>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>C&#7843;i thi&#7879;n tim m&#7841;ch<\/strong>: T&#259;ng nh&#7883;p tim v&agrave; s&#7913;c kh&#7887;e tim m&#7841;ch.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>T&aacute;c &#273;&#7897;ng to&agrave;n th&acirc;n<\/strong>: Ho&#7841;t &#273;&#7897;ng c&#417; ch&acirc;n, m&ocirc;ng v&agrave; ph&#7847;n tr&ecirc;n c&#7911;a c&#417; th&#7875;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>&#272;&#7889;t ch&aacute;y calo<\/strong>: H&#7895; tr&#7907; qu&aacute; tr&igrave;nh gi&#7843;m c&acirc;n v&agrave; duy tr&igrave; v&oacute;c d&aacute;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>N&acirc;ng cao linh ho&#7841;t<\/strong>: C&#7843;i thi&#7879;n kh&#7843; n&#259;ng di chuy&#7875;n khi m&#7903;\/&#273;&oacute;ng tay.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>D&#7877; th&#7921;c hi&#7879;n<\/strong>: Kh&ocirc;ng c&#7847;n d&#7909;ng c&#7909;, c&oacute; th&#7875; th&#7921;c hi&#7879;n &#7903; b&#7845;t k&#7923; &#273;&acirc;u.<\/p>\n<\/li>\n<\/ul>\n<h2 dir=\"ltr\">L&#432;u &yacute; khi th&#7921;c hi&#7879;n Jumping Jacks<\/h2>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>Ng&#432;&#7901;i m&#7899;i t&#7853;p<\/strong>: B&#7855;t &#273;&#7847;u v&#7899;i &iacute;t l&#432;&#7907;t, t&#259;ng d&#7847;n khi quen d&#7847;n, &#273;i ch&#7853;m &#273;&#7875; &#273;&#7843;m b&#7843;o th&#259;ng b&#7857;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Ng&#432;&#7901;i c&oacute; v&#7845;n &#273;&#7873; s&#7913;c kh&#7887;e<\/strong>: T&#432; v&#7845;n b&aacute;c s&#297; n&#7871;u c&oacute; v&#7845;n &#273;&#7873; v&#7873; kh&#7899;p hay tim m&#7841;ch.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\">Jumping Jacks l&agrave; b&agrave;i t&#7853;p to&agrave;n th&acirc;n h&#7919;u &iacute;ch, d&#7877; ti&#7871;p c&#7853;n, th&iacute;ch h&#7907;p l&agrave;m cardio &#273;&#7897;c l&#7853;p hay c&ugrave;ng b&agrave;i t&#7853;p s&#7913;c m&#7841;nh, gi&uacute;p duy tr&igrave; nh&#7883;p tim &#7893;n &#273;&#7883;nh.<\/p>\n<p dir=\"ltr\"><em>Th&#7921;c hi&#7879;n <strong>500 jumping jacks<\/strong> &#273;&#7873;u &#273;&#7863;n mang l&#7841;i l&#7907;i &iacute;ch v&#432;&#7907;t tr&#7897;i cho s&#7913;c kh&#7887;e, t&#7915; &#273;&#7889;t m&#7905; &#273;&#7871;n t&#259;ng c&#432;&#7901;ng s&#7913;c m&#7841;nh c&#417; th&#7875;. B&#7857;ng c&aacute;ch &aacute;p d&#7909;ng k&#7929; thu&#7853;t &#273;&uacute;ng v&agrave; duy tr&igrave; th&oacute;i quen t&#7853;p luy&#7879;n, b&#7841;n s&#7869; s&#7899;m c&#7843;m nh&#7853;n &#273;&#432;&#7907;c s&#7921; thay &#273;&#7893;i t&iacute;ch c&#7921;c. H&atilde;y b&#7855;t &#273;&#7847;u th&#7917; th&aacute;ch <strong>500 jumping jacks<\/strong> ngay h&ocirc;m nay &#273;&#7875; n&acirc;ng cao th&#7875; l&#7921;c v&agrave; s&#7903; h&#7919;u v&oacute;c d&aacute;ng s&#259;n ch&#7855;c!<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>500 jumping jacks l&agrave; b&agrave;i t&#7853;p cardio &#273;&#417;n gi&#7843;n nh&#432;ng m&#7841;nh m&#7869;, gi&uacute;p &#273;&#7889;t ch&aacute;y calo, t&#259;ng c&#432;&#7901;ng&#8230;<\/p>","protected":false},"author":4,"featured_media":7235,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"default","_kad_post_title":"default","_kad_post_layout":"default","_kad_post_sidebar_id":"","_kad_post_content_style":"default","_kad_post_vertical_padding":"default","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[23],"tags":[],"class_list":["post-7231","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc"],"taxonomy_info":{"category":[{"value":23,"label":"Tin t\u1ee9c"}]},"featured_image_src_large":["https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/08\/2.jpg",800,600,false],"author_info":{"display_name":"minhthu","author_link":"https:\/\/onsenaspa.com.vn\/en\/author\/minhthu\/"},"comment_info":0,"category_info":[{"term_id":23,"name":"Tin t\u1ee9c","slug":"tin-tuc","term_group":0,"term_taxonomy_id":23,"taxonomy":"category","description":"","parent":0,"count":1423,"filter":"raw","cat_ID":23,"category_count":1423,"category_description":"","cat_name":"Tin t\u1ee9c","category_nicename":"tin-tuc","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/posts\/7231","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/comments?post=7231"}],"version-history":[{"count":0,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/posts\/7231\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media\/7235"}],"wp:attachment":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media?parent=7231"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/categories?post=7231"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/tags?post=7231"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}