{"id":9009,"date":"2025-11-06T16:33:44","date_gmt":"2025-11-06T16:33:44","guid":{"rendered":"https:\/\/onsenaspa.com.vn\/?p=9009"},"modified":"2025-11-06T16:52:40","modified_gmt":"2025-11-06T16:52:40","slug":"pilates-tang-chieu-cao-7-bai-tap-bi-mat-giup-ban-cao-len-bat-ngo","status":"publish","type":"post","link":"https:\/\/onsenaspa.com.vn\/en\/pilates-tang-chieu-cao-7-bai-tap-bi-mat-giup-ban-cao-len-bat-ngo\/","title":{"rendered":"Pilates T\u0103ng Chi\u1ec1u Cao: 7 B\u00e0i T\u1eadp B\u00ed M\u1eadt Gi\u00fap B\u1ea1n Cao L\u00ean B\u1ea5t Ng\u1edd"},"content":{"rendered":"<p><!-- AI_SAPO_ADDED --><\/p>\n<p>Pilates kh\u00f4ng ch\u1ec9 l\u00e0 ph\u01b0\u01a1ng ph\u00e1p r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 b\u00ed quy\u1ebft gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n chi\u1ec1u cao m\u1ed9t c\u00e1ch b\u1ea5t ng\u1edd. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd b\u1eadt m\u00ed 7 b\u00e0i t\u1eadp Pilates hi\u1ec7u qu\u1ea3, d\u1ec5 th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0 \u0111\u1ec3 b\u1ea1n t\u1ed1i \u01b0u h\u00f3a chi\u1ec1u cao c\u1ee7a m\u00ecnh, b\u00ean c\u1ea1nh \u0111\u00f3 b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o th\u00eam t\u1ea1i <a href=\"https:\/\/onsenaspa.com.vn\/\">Onsenaspa.com.vn<\/a>.<\/p>\n<p>Pilates kh\u00f4ng ch\u1ec9 l\u00e0 ph\u01b0\u01a1ng ph\u00e1p r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng, m\u00e0 c\u00f2n \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi t\u00ecm \u0111\u1ebfn v\u1edbi mong mu\u1ed1n h\u1ed7 tr\u1ee3 ph\u00e1t tri\u1ec3n chi\u1ec1u cao. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o c\u00e1ch th\u1ee9c Pilates t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn chi\u1ec1u cao v\u00e0 gi\u1edbi thi\u1ec7u nh\u1eefng b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n, hi\u1ec7u qu\u1ea3 b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ngay t\u1ea1i nh\u00e0.<\/p>\n<h2><b>Pilates c\u00f3 th\u1ef1c s\u1ef1 gi\u00fap t\u0103ng chi\u1ec1u cao?<\/b><\/h2>\n<p>Chi\u1ec1u cao c\u1ee7a m\u1ed7i ng\u01b0\u1eddi ch\u1ecbu \u1ea3nh h\u01b0\u1edfng b\u1edfi nhi\u1ec1u y\u1ebfu t\u1ed1 ph\u1ee9c t\u1ea1p, bao g\u1ed3m di truy\u1ec1n, ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng, ho\u1ea1t \u0111\u1ed9ng c\u1ee7a hormone v\u00e0 m\u00f4i tr\u01b0\u1eddng s\u1ed1ng. M\u1eb7c d\u00f9 y\u1ebfu t\u1ed1 di truy\u1ec1n \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong vi\u1ec7c x\u00e1c \u0111\u1ecbnh ti\u1ec1m n\u0103ng chi\u1ec1u cao, nh\u01b0ng vi\u1ec7c \u00e1p d\u1ee5ng m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh, ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u00e2n \u0111\u1ed1i v\u00e0 t\u1eadp luy\u1ec7n th\u1ec3 ch\u1ea5t \u0111\u1ec1u \u0111\u1eb7n v\u1eabn c\u00f3 th\u1ec3 gi\u00fap t\u1ed1i \u01b0u h\u00f3a chi\u1ec1u cao.<\/p>\n<p class=\"inline-related-post inline-smart-mode\" style=\"color: #333333;font-style: italic;margin: 1em 0;padding: 0.5em 1em;background-color: #f9f9f9;border-left: 3px solid #007cba;border-radius: 4px\" data-relevance=\"90\">T\u00ecm hi\u1ec3u: <a href=\"https:\/\/onsenaspa.com.vn\/yoga-nam\/\" target=\"_blank\" rel=\"noopener noreferrer\" style=\"color: #007cba;text-decoration: underline;font-weight: 500\">Yoga Nam: T\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe v\u00e0 linh ho\u1ea1t cho ph\u00e1i m\u1ea1nh<\/a><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/cach-tap-pilates-tang-chieu-cao-hieu-qua-1-1.webp\" alt=\"Pilates l\u00e0 m\u1ed9t b\u1ed9 m\u00f4n th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 t\u0103ng chi\u1ec1u cao\" width=\"800\" height=\"600\" title=\"cach-tap-pilates-tang-chieu-cao-hieu-qua-1-1\"><\/p>\n<p><em>Pilates l\u00e0 m\u1ed9t b\u1ed9 m\u00f4n th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 t\u0103ng chi\u1ec1u cao.<\/em><\/p>\n<p>Pilates l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n c\u00f3 kh\u1ea3 n\u0103ng h\u1ed7 tr\u1ee3 t\u0103ng chi\u1ec1u cao m\u1ed9t c\u00e1ch gi\u00e1n ti\u1ebfp th\u00f4ng qua c\u00e1c c\u01a1 ch\u1ebf sau:<\/p>\n<p class=\"inline-related-post inline-smart-mode\" style=\"color: #333333;font-style: italic;margin: 1em 0;padding: 0.5em 1em;background-color: #f9f9f9;border-left: 3px solid #007cba;border-radius: 4px\" data-relevance=\"95\">T\u00ecm hi\u1ec3u: <a href=\"https:\/\/onsenaspa.com.vn\/pilates-side-stretch-mo-rong-co-the-tuyet-dinh-cung-ladder-barrel\/\" target=\"_blank\" rel=\"noopener noreferrer\" style=\"color: #007cba;text-decoration: underline;font-weight: 500\">Pilates Side Stretch: M\u1edf r\u1ed9ng c\u01a1 th\u1ec3 v\u00e0 s\u1ee9c m\u1ea1nh c\u1ed1t l\u00f5i<\/a><\/p>\n<ul>\n<li><b>K\u00e9o gi\u00e3n c\u01a1 b\u1eafp hi\u1ec7u qu\u1ea3<\/b><span>: C\u00e1c b\u00e0i t\u1eadp v\u00e0 t\u01b0 th\u1ebf Pilates \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 k\u00e9o gi\u00e3n s\u00e2u c\u00e1c nh\u00f3m c\u01a1 b\u1ecb co r\u00fat, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 ng\u1ef1c, c\u01a1 g\u00e2n kheo v\u00e0 c\u01a1 vai. Khi nh\u1eefng nh\u00f3m c\u01a1 n\u00e0y \u0111\u01b0\u1ee3c gi\u1ea3i ph\u00f3ng v\u00e0 k\u00e9o d\u00e0i, c\u1ed9t s\u1ed1ng s\u1ebd c\u00f3 kh\u00f4ng gian \u0111\u1ec3 du\u1ed7i th\u1eb3ng v\u00e0 k\u00e9o d\u00e0i h\u01a1n, t\u1eeb \u0111\u00f3 g\u00f3p ph\u1ea7n c\u1ea3i thi\u1ec7n chi\u1ec1u cao t\u1ed5ng th\u1ec3.<\/span><\/li>\n<li><b>T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u1ed1t l\u00f5i v\u00e0 to\u00e0n th\u00e2n<\/b><span>: Pilates t\u1eadp trung v\u00e0o vi\u1ec7c c\u1ee7ng c\u1ed1 c\u01a1 core (bao g\u1ed3m c\u01a1 l\u01b0ng d\u01b0\u1edbi v\u00e0 c\u01a1 b\u1ee5ng) c\u00f9ng c\u00e1c nh\u00f3m c\u01a1 g\u00e2n kheo. M\u1ed9t h\u1ec7 th\u1ed1ng c\u01a1 b\u1eafp kh\u1ecfe m\u1ea1nh gi\u00fap duy tr\u00ec t\u01b0 th\u1ebf \u0111\u00fang chu\u1ea9n, gi\u1ea3m thi\u1ec3u c\u00e1c t\u00ecnh tr\u1ea1ng g\u00f9 l\u01b0ng, kh\u00f2m vai, v\u1ed1n l\u00e0 nh\u1eefng y\u1ebfu t\u1ed1 khi\u1ebfn ch\u00fang ta tr\u00f4ng th\u1ea5p h\u01a1n so v\u1edbi chi\u1ec1u cao th\u1ef1c.<\/span><\/li>\n<li><b>C\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf<\/b><span>: Luy\u1ec7n t\u1eadp Pilates th\u01b0\u1eddng xuy\u00ean gi\u00fap \u0111i\u1ec1u ch\u1ec9nh v\u00e0 \u0111\u1ecbnh h\u00ecnh l\u1ea1i t\u01b0 th\u1ebf c\u01a1 th\u1ec3, lo\u1ea1i b\u1ecf c\u00e1c th\u00f3i quen x\u1ea5u nh\u01b0 cong l\u01b0ng khi ng\u1ed3i, \u0111\u1ee9ng ho\u1eb7c g\u00f9 vai. Khi c\u00f3 m\u1ed9t t\u01b0 th\u1ebf \u0111\u00fang, c\u01a1 th\u1ec3 s\u1ebd \u0111\u01b0\u1ee3c &#8220;k\u00e9o d\u00e0i&#8221; m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean, gi\u00fap b\u1ea1n tr\u00f4ng cao r\u00e1o v\u00e0 t\u1ef1 tin h\u01a1n.<\/span><\/li>\n<\/ul>\n<h2><b>Top 7 b\u00e0i t\u1eadp Pilates h\u1ed7 tr\u1ee3 t\u0103ng chi\u1ec1u cao hi\u1ec7u qu\u1ea3<\/b><\/h2>\n<p>Pilates kh\u00f4ng ch\u1ec9 mang l\u1ea1i l\u1ee3i \u00edch v\u1ec1 s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 linh ho\u1ea1t m\u00e0 c\u00f2n k\u00edch th\u00edch qu\u00e1 tr\u00ecnh ph\u00e1t tri\u1ec3n chi\u1ec1u cao t\u1ef1 nhi\u00ean. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 7 b\u00e0i t\u1eadp Pilates m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0 \u0111\u1ec3 h\u1ed7 tr\u1ee3 m\u1ee5c ti\u00eau t\u0103ng chi\u1ec1u cao c\u1ee7a m\u00ecnh:<\/p>\n<h3><b>B\u00e0i t\u1eadp 1: Leg Circle (Xoay ch\u00e2n)<\/b><\/h3>\n<p>B\u00e0i t\u1eadp n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t c\u1ee7a kh\u1edbp h\u00e1ng v\u00e0 c\u00e1c kh\u1edbp x\u01b0\u01a1ng ch\u00e2n, \u0111\u1ed3ng th\u1eddi h\u1ed7 tr\u1ee3 k\u00e9o d\u00e0i chi d\u01b0\u1edbi.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/cach-tap-pilates-tang-chieu-cao-hieu-qua-2-1.webp\" alt=\"B\u00e0i t\u1eadp 1: Leg circle\" width=\"800\" height=\"600\" title=\"cach-tap-pilates-tang-chieu-cao-hieu-qua-2-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp 1: Leg circle.<\/em><\/p>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<ol>\n<li><span> N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, hai ch\u00e2n du\u1ed7i th\u1eb3ng, hai tay \u0111\u1eb7t d\u1ecdc theo th\u00e2n ng\u01b0\u1eddi, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng.<\/span><\/li>\n<li><span> N\u00e2ng t\u1eeb t\u1eeb ch\u00e2n tr\u00e1i l\u00ean cao, t\u1ea1o m\u1ed9t g\u00f3c vu\u00f4ng v\u1edbi s\u00e0n nh\u00e0.<\/span><\/li>\n<li><span> Xoay ch\u00e2n tr\u00e1i tr\u00ean kh\u00f4ng theo chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3 kho\u1ea3ng 10 gi\u00e2y, gi\u1eef l\u01b0ng c\u1ed1 \u0111\u1ecbnh tr\u00ean th\u1ea3m.<\/span><\/li>\n<li><span> \u0110\u1ea3o ng\u01b0\u1ee3c chi\u1ec1u xoay c\u1ee7a ch\u00e2n th\u00eam 10 gi\u00e2y, sau \u0111\u00f3 h\u1ea1 ch\u00e2n xu\u1ed1ng.<\/span><\/li>\n<li><span> L\u1eb7p l\u1ea1i t\u01b0\u01a1ng t\u1ef1 v\u1edbi ch\u00e2n ph\u1ea3i. Th\u1ef1c hi\u1ec7n kho\u1ea3ng 3 l\u1ea7n cho m\u1ed7i b\u00ean ch\u00e2n.<\/span><\/ol>\n<h3><b>B\u00e0i t\u1eadp 2: \u0110\u1ea1p xe tr\u00ean kh\u00f4ng<\/b><\/h3>\n<p>\u0110\u1ed9ng t\u00e1c \u0111\u1ea1p xe li\u00ean t\u1ee5c gi\u00fap k\u00e9o gi\u00e3n v\u00e0 co du\u1ed7i c\u01a1 ch\u00e2n, h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 th\u1eeba v\u00e0 k\u00edch th\u00edch x\u01b0\u01a1ng ch\u00e2n ph\u00e1t tri\u1ec3n, t\u1eeb \u0111\u00f3 c\u1ea3i thi\u1ec7n chi\u1ec1u cao.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/cach-tap-pilates-tang-chieu-cao-hieu-qua-3-1.webp\" alt=\"B\u00e0i t\u1eadp 2: \u0110\u1ea1p xe\" width=\"800\" height=\"600\" title=\"cach-tap-pilates-tang-chieu-cao-hieu-qua-3-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp 2: \u0110\u1ea1p xe.<\/em><\/p>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<ol>\n<li><span> N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, tay v\u00e0 ch\u00e2n th\u01b0 gi\u00e3n.<\/span><\/li>\n<li><span> \u0110an ch\u00e9o hai tay d\u01b0\u1edbi \u0111\u1ea7u, nh\u1eb9 nh\u00e0ng n\u00e2ng \u0111\u1ea7u l\u00ean cao.<\/span><\/li>\n<li><span> N\u00e2ng hai ch\u00e2n l\u00ean v\u00e0 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u1ea1p xe tr\u00ean kh\u00f4ng. C\u1ed1 g\u1eafng duy tr\u00ec c\u00e0ng l\u00e2u c\u00e0ng t\u1ed1t.<\/span><\/li>\n<li><span> M\u1ed7i bu\u1ed5i t\u1eadp n\u00ean th\u1ef1c hi\u1ec7n t\u1eeb 3 \u0111\u1ebfn 5 hi\u1ec7p.<\/span><\/ol>\n<h3><b>B\u00e0i t\u1eadp 3: T\u01b0 th\u1ebf ch\u00e2u ch\u1ea5u (Locust Pose)<\/b><\/h3>\n<p>T\u01b0 th\u1ebf n\u00e0y gi\u00fap \u0111i\u1ec1u ch\u1ec9nh t\u01b0 th\u1ebf, ph\u00f2ng ng\u1eeba g\u00f9 l\u01b0ng v\u00e0 v\u1eb9o c\u1ed9t s\u1ed1ng, t\u1eeb \u0111\u00f3 k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng v\u00e0 h\u1ed7 tr\u1ee3 t\u0103ng chi\u1ec1u cao.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/cach-tap-pilates-tang-chieu-cao-hieu-qua-4-1.webp\" alt=\"B\u00e0i t\u1eadp 3: T\u01b0 th\u1ebf ch\u00e2u ch\u1ea5u\" width=\"800\" height=\"600\" title=\"cach-tap-pilates-tang-chieu-cao-hieu-qua-4-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp 3: T\u01b0 th\u1ebf ch\u00e2u ch\u1ea5u.<\/em><\/p>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<ol>\n<li><span> N\u1eb1m s\u1ea5p tr\u00ean th\u1ea3m, hai ch\u00e2n du\u1ed7i th\u1eb3ng v\u00e0 h\u01a1i m\u1edf r\u1ed9ng, hai tay \u0111\u1eb7t d\u1ecdc theo th\u00e2n ng\u01b0\u1eddi.<\/span><\/li>\n<li><span> Th\u1ea3 l\u1ecfng to\u00e0n b\u1ed9 c\u01a1 th\u1ec3. H\u00edt v\u00e0o v\u00e0 n\u00e2ng \u0111\u1ed3ng th\u1eddi ph\u1ea7n ch\u00e2n v\u00e0 th\u00e2n tr\u00ean kh\u1ecfi m\u1eb7t th\u1ea3m.<\/span><\/li>\n<li><span> M\u1edf r\u1ed9ng vai v\u00e0 ng\u1ef1c, \u0111\u01b0a hai tay v\u1ec1 ph\u00eda sau l\u01b0ng v\u00e0 \u0111an c\u00e1c ng\u00f3n tay v\u00e0o nhau.<\/span><\/li>\n<li><span> N\u00e2ng ch\u00e2n cao h\u01a1n n\u1eefa, gi\u1eef th\u1eb3ng \u0111\u1ea7u g\u1ed1i. Gi\u1eef t\u01b0 th\u1ebf trong kho\u1ea3ng 30 \u0111\u1ebfn 60 gi\u00e2y.<\/span><\/li>\n<li><span> Th\u1edf ra v\u00e0 h\u1ea1 ch\u00e2n, tay xu\u1ed1ng s\u00e0n, tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/span><\/li>\n<li><span> Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y m\u1ed7i hi\u1ec7p t\u1eeb 5 \u0111\u1ebfn 10 l\u1ea7n v\u00e0 t\u1eeb 3 \u0111\u1ebfn 5 hi\u1ec7p trong m\u1ed7i bu\u1ed5i t\u1eadp.<\/span><\/ol>\n<h3><b>B\u00e0i t\u1eadp 4: T\u01b0 th\u1ebf tr\u1ea3i d\u00e0i v\u1edbi b\u00f3ng Pilates<\/b><\/h3>\n<p>B\u00f3ng Pilates l\u00e0 d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3 \u0111\u1eafc l\u1ef1c gi\u00fap k\u00e9o d\u00e0i to\u00e0n b\u1ed9 c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u1ed9t s\u1ed1ng, t\u1eeb \u0111\u00f3 gi\u00fap ng\u01b0\u1eddi t\u1eadp c\u1ea3m th\u1ea5y v\u00e0 tr\u00f4ng cao h\u01a1n.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/cach-tap-pilates-tang-chieu-cao-hieu-qua-5-1.webp\" alt=\"B\u00e0i t\u1eadp 4: T\u01b0 th\u1ebf tr\u1ea3i d\u00e0i v\u1edbi b\u00f3ng\" width=\"800\" height=\"600\" title=\"cach-tap-pilates-tang-chieu-cao-hieu-qua-5-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp 4: T\u01b0 th\u1ebf tr\u1ea3i d\u00e0i v\u1edbi b\u00f3ng.<\/em><\/p>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<ol>\n<li><span> \u0110\u1eb7t l\u01b0ng v\u00e0o tr\u1ecdng t\u00e2m c\u1ee7a b\u00f3ng Pilates, hai tay ch\u1eafp l\u1ea1i v\u00e0 du\u1ed7i th\u1eb3ng l\u00ean ph\u00eda tr\u00ean \u0111\u1ea7u.<\/span><\/li>\n<li><span> Hai ch\u00e2n ch\u1ed1ng tr\u00ean s\u00e0n \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng.<\/span><\/li>\n<li><span> S\u1eed d\u1ee5ng l\u1ef1c t\u1eeb ch\u00e2n \u0111\u1ec3 t\u1eeb t\u1eeb l\u0103n qu\u1ea3 b\u00f3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, \u0111\u1ed3ng th\u1eddi k\u00e9o d\u00e0i c\u01a1 th\u1ec3.<\/span><\/li>\n<li><span> Cu\u1ed9n ng\u01b0\u1eddi ng\u01b0\u1ee3c tr\u1edf l\u1ea1i, n\u00e2ng \u0111\u1ea7u v\u00e0 ng\u1ef1c ra kh\u1ecfi b\u00f3ng, gi\u1eef trong kho\u1ea3ng 5 gi\u00e2y.<\/span><\/li>\n<li><span> L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c \u0111\u1ec1u \u0111\u1eb7n trong su\u1ed1t th\u1eddi gian t\u1eadp.<\/span><\/ol>\n<h3><b>B\u00e0i t\u1eadp 5: Rolling Like a Ball (Cu\u1ed9n tr\u00f2n nh\u01b0 qu\u1ea3 b\u00f3ng)<\/b><\/h3>\n<p>B\u00e0i t\u1eadp n\u00e0y gi\u00fap u\u1ed1n cong v\u00e0 k\u00e9o c\u0103ng c\u1ed9t s\u1ed1ng, t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u00e1c \u0111\u1ed1t s\u1ed1ng, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 t\u0103ng chi\u1ec1u cao t\u1ef1 nhi\u00ean.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/cach-tap-pilates-tang-chieu-cao-hieu-qua-6-1.webp\" alt=\"B\u00e0i t\u1eadp 5: Rolling Like a Ball\" width=\"800\" height=\"600\" title=\"cach-tap-pilates-tang-chieu-cao-hieu-qua-6-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp 5: Rolling Like a Ball.<\/em><\/p>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<ol>\n<li><span> N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m Pilates, du\u1ed7i th\u1eb3ng tay v\u00e0 ch\u00e2n.<\/span><\/li>\n<li><span> N\u00e2ng d\u1ea7n ch\u00e2n l\u00ean cao, u\u1ed1n ng\u01b0\u1ee3c v\u1ec1 ph\u00eda tr\u01b0\u1edbc r\u1ed3i v\u00f2ng qua \u0111\u1ea7u, c\u1ed1 g\u1eafng ch\u1ea1m ng\u00f3n ch\u00e2n xu\u1ed1ng s\u00e0n ph\u00eda sau \u0111\u1ea7u, hai tay \u00e9p s\u00e1t m\u1eb7t th\u1ea3m.<\/span><\/li>\n<li><span> Gi\u1eef t\u01b0 th\u1ebf t\u1eeb 15 \u2013 30 gi\u00e2y t\u00f9y theo s\u1ee9c c\u1ee7a b\u1ea1n, sau \u0111\u00f3 t\u1eeb t\u1eeb quay tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/span><\/li>\n<li><span> Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c t\u1eeb 3 \u2013 5 l\u1ea7n trong m\u1ed7i bu\u1ed5i t\u1eadp.<\/span><\/ol>\n<h3><b>B\u00e0i t\u1eadp 6: T\u01b0 th\u1ebf chi\u1ebfn binh (Warrior Pose)<\/b><\/h3>\n<p>T\u01b0 th\u1ebf chi\u1ebfn binh l\u00e0 b\u00e0i t\u1eadp Pilates gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho \u0111\u00f4i ch\u00e2n v\u00e0 c\u1ed9t s\u1ed1ng, \u0111\u1ed3ng th\u1eddi gi\u00fap ch\u1ec9nh th\u1eb3ng t\u01b0 th\u1ebf v\u00e0 c\u1ea3i thi\u1ec7n chi\u1ec1u cao.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/cach-tap-pilates-tang-chieu-cao-hieu-qua-ban-khong-the-bo-qua-1.webp\" alt=\"B\u00e0i t\u1eadp Pilates gi\u00fap t\u0103ng chi\u1ec1u cao 6: T\u01b0 th\u1ebf chi\u1ebfn binh\" width=\"800\" height=\"600\" title=\"cach-tap-pilates-tang-chieu-cao-hieu-qua-ban-khong-the-bo-qua-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp Pilates gi\u00fap t\u0103ng chi\u1ec1u cao 6: T\u01b0 th\u1ebf chi\u1ebfn binh.<\/em><\/p>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<ol>\n<li><span> \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n m\u1edf r\u1ed9ng c\u00e1ch nhau kho\u1ea3ng 4 \u2013 5 b\u01b0\u1edbc nh\u1ecf. Hai tay du\u1ed7i th\u1eb3ng song song tr\u01b0\u1edbc m\u1eb7t.<\/span><\/li>\n<li><span> Xoay b\u00e0n ch\u00e2n tr\u00e1i sang tr\u00e1i kho\u1ea3ng 90\u00b0, v\u00e0 xoay b\u00e0n ch\u00e2n ph\u1ea3i sang tr\u00e1i 45\u00b0.<\/span><\/li>\n<li><span> G\u1eadp \u0111\u1ea7u g\u1ed1i tr\u00e1i m\u1ed9t g\u00f3c vu\u00f4ng, \u0111\u1ea3m b\u1ea3o \u0111\u1ea7u g\u1ed1i kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u1eaft c\u00e1 ch\u00e2n.<\/span><\/li>\n<li><span> Dang hai tay sang ngang, t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng v\u1edbi vai.<\/span><\/li>\n<li><span> Gi\u1eef t\u01b0 th\u1ebf trong v\u00e0i nh\u1ecbp th\u1edf, sau \u0111\u00f3 th\u1ef1c hi\u1ec7n l\u1ea1i c\u00e1c b\u01b0\u1edbc tr\u00ean v\u1edbi b\u00ean c\u00f2n l\u1ea1i.<\/span><\/ol>\n<h3><b>B\u00e0i t\u1eadp 7: T\u01b0 th\u1ebf cu\u1ed9n ng\u01b0\u1eddi k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng (Spine Stretch Forward)<\/b><\/h3>\n<p>T\u01b0 th\u1ebf n\u00e0y t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp v\u00e0o s\u1ef1 d\u1ebbo dai c\u1ee7a c\u1ed9t s\u1ed1ng v\u00e0 h\u00f4ng, gi\u00fap r\u00e8n luy\u1ec7n s\u1ef1 linh ho\u1ea1t c\u1ee7a s\u1ed1ng l\u01b0ng, ch\u1ec9nh th\u1eb3ng t\u01b0 th\u1ebf v\u00e0 ph\u00f2ng tr\u00e1nh c\u00e1c v\u1ea5n \u0111\u1ec1 nh\u01b0 \u0111au l\u01b0ng, \u0111au th\u1eaft l\u01b0ng.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/cach-tap-pilates-tang-chieu-cao-hieu-qua-7-1.webp\" alt=\"B\u00e0i t\u1eadp 7: T\u01b0 th\u1ebf cu\u1ed9n ng\u01b0\u1eddi k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng\" width=\"800\" height=\"600\" title=\"cach-tap-pilates-tang-chieu-cao-hieu-qua-7-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp 7: T\u01b0 th\u1ebf cu\u1ed9n ng\u01b0\u1eddi k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng.<\/em><\/p>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<ol>\n<li><span> N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, hai tay \u0111\u1eb7t xu\u00f4i theo th\u00e2n ng\u01b0\u1eddi.<\/span><\/li>\n<li><span> Nh\u1eb9 nh\u00e0ng nh\u1ea5c g\u00f3t ch\u00e2n l\u00ean, ki\u1ec5ng ch\u00e2n sao cho hai ch\u00e2n h\u01b0\u1edbng l\u00ean tr\u00ean tr\u1ea7n nh\u00e0, m\u1edf r\u1ed9ng to\u00e0n b\u1ed9 c\u01a1 th\u1ec3.<\/span><\/li>\n<li><span> H\u1ea1 ch\u00e2n d\u1ea7n xu\u1ed1ng th\u1ea5p nh\u1ea5t c\u00f3 th\u1ec3 v\u1ec1 ph\u00eda \u0111\u1ea7u.<\/span><\/li>\n<li><span> Ng\u1eeda c\u1ed5 v\u1ec1 ph\u00eda sau v\u00e0 k\u00e9o l\u01b0ng l\u00ean tr\u00ean, k\u00e9o c\u0103ng c\u01a1 th\u1ec3 h\u1ebft m\u1ee9c c\u00f3 th\u1ec3.<\/span><\/li>\n<li><span> Gi\u1eef t\u01b0 th\u1ebf trong kho\u1ea3ng 5 gi\u00e2y \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t, sau \u0111\u00f3 tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/span><\/ol>\n<h2><b>Nh\u1eefng th\u1eafc m\u1eafc th\u01b0\u1eddng g\u1eb7p khi t\u1eadp Pilates h\u1ed7 tr\u1ee3 t\u0103ng chi\u1ec1u cao<\/b><\/h2>\n<p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 c\u00e2u h\u1ecfi ph\u1ed5 bi\u1ebfn v\u1ec1 vi\u1ec7c t\u1eadp Pilates nh\u1eb1m m\u1ee5c ti\u00eau t\u0103ng chi\u1ec1u cao:<\/p>\n<h3><b>1. \u0110\u1ed9 tu\u1ed5i n\u00e0o th\u00edch h\u1ee3p \u0111\u1ec3 t\u1eadp Pilates t\u0103ng chi\u1ec1u cao?<\/b><\/h3>\n<p>Chi\u1ec1u cao c\u1ee7a con ng\u01b0\u1eddi th\u01b0\u1eddng ph\u00e1t tri\u1ec3n m\u1ea1nh m\u1ebd nh\u1ea5t trong giai \u0111o\u1ea1n t\u1eeb 5 tu\u1ed5i cho \u0111\u1ebfn kho\u1ea3ng 18-20 tu\u1ed5i. Tr\u1ebb em t\u1eeb 5 tu\u1ed5i tr\u1edf l\u00ean c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u t\u1eadp Pilates v\u1edbi c\u00e1c b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p, gi\u00fap h\u00ecnh th\u00e0nh n\u1ec1n t\u1ea3ng x\u01b0\u01a1ng kh\u1edbp v\u1eefng ch\u1eafc v\u00e0 t\u1ed1i \u0111a h\u00f3a ti\u1ec1m n\u0103ng ph\u00e1t tri\u1ec3n chi\u1ec1u cao.<\/p>\n<h3><b>2. N\u00ean t\u1eadp Pilates bao l\u00e2u m\u1ed7i ng\u00e0y \u0111\u1ec3 t\u0103ng chi\u1ec1u cao?<\/b><\/h3>\n<p>Th\u1eddi l\u01b0\u1ee3ng l\u00fd t\u01b0\u1edfng \u0111\u1ec3 t\u1eadp Pilates h\u1ed7 tr\u1ee3 t\u0103ng chi\u1ec1u cao l\u00e0 kho\u1ea3ng 45 \u2013 60 ph\u00fat m\u1ed7i ng\u00e0y. B\u1ea1n c\u00f3 th\u1ec3 t\u1eadp m\u1ed9t l\u1ea7n ho\u1eb7c chia th\u00e0nh 2 \u2013 3 l\u1ea7n nh\u1ecf trong ng\u00e0y. Th\u1eddi \u0111i\u1ec3m t\u1ed1t nh\u1ea5t \u0111\u1ec3 t\u1eadp luy\u1ec7n th\u01b0\u1eddng l\u00e0 v\u00e0o bu\u1ed5i s\u00e1ng s\u1edbm ho\u1eb7c x\u1ebf chi\u1ec1u. Ngo\u00e0i ra, m\u1ed9t s\u1ed1 t\u01b0 th\u1ebf Pilates nh\u1eb9 nh\u00e0ng v\u00e0o bu\u1ed5i t\u1ed1i c\u0169ng c\u00f3 th\u1ec3 gi\u00fap th\u01b0 gi\u00e3n v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n<h3><b>3. T\u1eadp Pilates c\u00f3 th\u1ec3 gi\u00fap t\u0103ng th\u00eam bao nhi\u00eau cm chi\u1ec1u cao?<\/b><\/h3>\n<p>M\u1ee9c \u0111\u1ed9 t\u0103ng chi\u1ec1u cao khi t\u1eadp Pilates ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 c\u00e1 nh\u00e2n nh\u01b0 c\u01a1 \u0111\u1ecba, t\u00ecnh tr\u1ea1ng c\u01a1 th\u1ec3, ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v\u00e0 th\u00f3i quen ngh\u1ec9 ng\u01a1i. Kh\u00f4ng c\u00f3 con s\u1ed1 c\u1ee5 th\u1ec3 cho m\u1ee9c t\u0103ng chi\u1ec1u cao, nh\u01b0ng sau kho\u1ea3ng 3 \u2013 6 th\u00e1ng t\u1eadp Pilates \u0111\u1ec1u \u0111\u1eb7n, k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khoa h\u1ecdc v\u00e0 ngh\u1ec9 ng\u01a1i h\u1ee3p l\u00fd, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 nh\u1eadn th\u1ea5y nh\u1eefng thay \u0111\u1ed5i t\u00edch c\u1ef1c v\u1ec1 chi\u1ec1u cao v\u00e0 t\u01b0 th\u1ebf.<\/p>\n<p>B\u00e0i vi\u1ebft \u0111\u00e3 chia s\u1ebb nh\u1eefng th\u00f4ng tin chi ti\u1ebft v\u1ec1 c\u00e1ch th\u1ee9c Pilates h\u1ed7 tr\u1ee3 t\u0103ng chi\u1ec1u cao c\u00f9ng c\u00e1c b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n, d\u1ec5 th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t, h\u00e3y ki\u00ean tr\u00ec t\u1eadp luy\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt, \u0111\u1ed3ng th\u1eddi duy tr\u00ec ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u00e2n b\u1eb1ng v\u00e0 l\u1ecbch tr\u00ecnh ngh\u1ec9 ng\u01a1i h\u1ee3p l\u00fd.<\/p>\n<p><!-- AI_CATEGORY_LINK_ADDED --><\/p>\n<p>Hy v\u1ecdng v\u1edbi nh\u1eefng b\u00e0i t\u1eadp Pilates n\u00e0y, b\u1ea1n \u0111\u00e3 c\u00f3 th\u00eam b\u00ed quy\u1ebft \u0111\u1ec3 c\u1ea3i thi\u1ec7n chi\u1ec1u cao c\u1ee7a m\u00ecnh. Kh\u00e1m ph\u00e1 th\u00eam nhi\u1ec1u b\u00e0i vi\u1ebft h\u1eefu \u00edch kh\u00e1c v\u1ec1 s\u1ee9c kh\u1ecfe v\u00e0 l\u00e0m \u0111\u1eb9p t\u1ea1i m\u1ee5c <a href=\"https:\/\/onsenaspa.com.vn\/tin-tuc\/\">Tin t\u1ee9c<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>Pilates kh\u00f4ng ch\u1ec9 l\u00e0 ph\u01b0\u01a1ng ph\u00e1p r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 b\u00ed quy\u1ebft gi\u00fap b\u1ea1n c\u1ea3i&#8230;<\/p>","protected":false},"author":2,"featured_media":9010,"comment_status":"closed","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":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_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-9009","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\/11\/cach-tap-pilates-tang-chieu-cao-hieu-qua-1-1-1.webp",800,600,false],"author_info":{"display_name":"baongoc","author_link":"https:\/\/onsenaspa.com.vn\/en\/author\/baongoc\/"},"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\/9009","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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/comments?post=9009"}],"version-history":[{"count":0,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/posts\/9009\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media\/9010"}],"wp:attachment":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media?parent=9009"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/categories?post=9009"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/tags?post=9009"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}