{"id":9065,"date":"2025-11-02T12:17:07","date_gmt":"2025-11-02T12:17:07","guid":{"rendered":"https:\/\/onsenaspa.com.vn\/?p=9065"},"modified":"2025-11-02T14:24:32","modified_gmt":"2025-11-02T14:24:32","slug":"pilates-giam-can-toan-than-15-bai-tap-dot-chay-calo-than-toc","status":"publish","type":"post","link":"https:\/\/onsenaspa.com.vn\/en\/pilates-giam-can-toan-than-15-bai-tap-dot-chay-calo-than-toc\/","title":{"rendered":"Pilates Gi\u1ea3m C\u00e2n To\u00e0n Th\u00e2n: 15 B\u00e0i T\u1eadp \u0110\u1ed1t Ch\u00e1y Calo Th\u1ea7n T\u1ed1c"},"content":{"rendered":"<p><!-- AI_SAPO_ADDED --><\/p>\n<p>Pilates kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng v\u00e0 s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3. B\u00e0i vi\u1ebft n\u00e0y c\u1ee7a <a href=\"https:\/\/onsenaspa.com.vn\/\">Onsena SPA<\/a> s\u1ebd \u0111i s\u00e2u v\u00e0o nh\u1eefng l\u1ee3i \u00edch c\u00f9ng 15 b\u00e0i t\u1eadp Pilates to\u00e0n th\u00e2n gi\u00fap b\u1ea1n \u0111\u1ed1t ch\u00e1y calo, s\u0103n ch\u1eafc c\u01a1 th\u1ec3 v\u00e0 s\u1edbm s\u1edf h\u1eefu v\u00f3c d\u00e1ng m\u01a1 \u01b0\u1edbc.<\/p>\n<p><span>Pilates, m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n to\u00e0n di\u1ec7n, ng\u00e0y c\u00e0ng \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi bi\u1ebft \u0111\u1ebfn kh\u00f4ng ch\u1ec9 b\u1edfi kh\u1ea3 n\u0103ng c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng, t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 h\u1eefu hi\u1ec7u trong h\u00e0nh tr\u00ecnh gi\u1ea3m c\u00e2n. B\u1ed9 m\u00f4n n\u00e0y k\u1ebft h\u1ee3p gi\u1eefa s\u1ee9c m\u1ea1nh, s\u1ef1 d\u1ebbo dai, ki\u1ec3m so\u00e1t v\u00e0 k\u1ef9 thu\u1eadt th\u1edf, mang l\u1ea1i hi\u1ec7u qu\u1ea3 b\u1ec1n v\u1eefng cho c\u01a1 th\u1ec3. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o nh\u1eefng l\u1ee3i \u00edch c\u1ee7a Pilates trong vi\u1ec7c \u0111\u1ed1t ch\u00e1y calo, s\u0103n ch\u1eafc c\u01a1 th\u1ec3 v\u00e0 gi\u1edbi thi\u1ec7u c\u00e1c b\u00e0i t\u1eadp <\/span><b>Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n <\/b><span>hi\u1ec7u qu\u1ea3, gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u00f3c d\u00e1ng m\u01a1 \u01b0\u1edbc.<\/span><\/p>\n<h2><b>Pilates: Ph\u01b0\u01a1ng ph\u00e1p h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3?<\/b><\/h2>\n<p><span>Pilates t\u1eeb l\u00e2u \u0111\u00e3 n\u1ed5i ti\u1ebfng v\u1edbi kh\u1ea3 n\u0103ng c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf, t\u0103ng c\u01b0\u1eddng s\u1ef1 d\u1ebbo dai v\u00e0 l\u00e0m s\u0103n ch\u1eafc c\u01a1 b\u1eafp. Tuy nhi\u00ean, m\u1ed9t trong nh\u1eefng c\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p nh\u1ea5t l\u00e0 li\u1ec7u Pilates c\u00f3 th\u1ef1c s\u1ef1 gi\u00fap gi\u1ea3m c\u00e2n hay kh\u00f4ng. C\u00e2u tr\u1ea3 l\u1eddi l\u00e0 c\u00f3, nh\u01b0ng c\u00e1ch th\u1ee9c v\u00e0 t\u1ed1c \u0111\u1ed9 gi\u1ea3m c\u00e2n c\u1ee7a Pilates c\u00f3 nh\u1eefng \u0111\u1eb7c \u0111i\u1ec3m ri\u00eang bi\u1ec7t so v\u1edbi c\u00e1c h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao kh\u00e1c.<\/span><\/p>\n<p><span>\u0110\u1ec3 gi\u1ea3m c\u00e2n, nguy\u00ean t\u1eafc c\u01a1 b\u1ea3n l\u00e0 t\u1ea1o ra th\u00e2m h\u1ee5t calo \u2013 t\u1ee9c l\u00e0 l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 ph\u1ea3i \u00edt h\u01a1n l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o. M\u1ed9t bu\u1ed5i t\u1eadp Pilates k\u00e9o d\u00e0i kho\u1ea3ng 45 \u2013 60 ph\u00fat c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y t\u1eeb 175 \u0111\u1ebfn 375 calo, t\u00f9y thu\u1ed9c v\u00e0o c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 m\u1ee9c \u0111\u1ed9 ph\u1ee9c t\u1ea1p c\u1ee7a b\u00e0i t\u1eadp. M\u1eb7c d\u00f9 con s\u1ed1 n\u00e0y c\u00f3 th\u1ec3 th\u1ea5p h\u01a1n so v\u1edbi m\u1ed9t bu\u1ed5i ch\u1ea1y b\u1ed9 c\u01b0\u1eddng \u0111\u1ed9 cao hay \u0111\u1ea1p xe, Pilates l\u1ea1i mang \u0111\u1ebfn l\u1ee3i \u00edch l\u00e2u d\u00e0i th\u00f4ng qua vi\u1ec7c x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp v\u00e0 c\u1ea3i thi\u1ec7n qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/tap-pilates-co-giam-can-khong-1-1.webp\" alt=\"T\u1eadp Pilates gi\u00fap gi\u1ea3m c\u00e2n kh\u00f4ng?\" width=\"800\" height=\"600\" title=\"tap-pilates-co-giam-can-khong-1-1\"><\/p>\n<p><em>T\u1eadp Pilates c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng.<\/em><\/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=\"85\">Kh\u00e1m ph\u00e1: <a href=\"https:\/\/onsenaspa.com.vn\/split-pace-la-gi\/\" target=\"_blank\" rel=\"noopener noreferrer\" style=\"color: #007cba;text-decoration: underline;font-weight: 500\">T\u1ed1i \u01b0u hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 v\u1edbi Split Pace<\/a><\/p>\n<p><span>Khi k\u1ebft h\u1ee3p Pilates v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng v\u00e0 duy tr\u00ec l\u1ecbch t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n kho\u1ea3ng 3 \u2013 4 bu\u1ed5i m\u1ed7i tu\u1ea7n, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n m\u1ed9t c\u00e1ch b\u1ec1n v\u1eefng. \u0110\u1ed1i v\u1edbi nh\u1eefng ai mu\u1ed1n gi\u1ea3m c\u00e2n nhanh ch\u00f3ng h\u01a1n, vi\u1ec7c k\u1ebft h\u1ee3p Pilates v\u1edbi c\u00e1c b\u00e0i t\u1eadp cardio nh\u01b0 ch\u1ea1y b\u1ed9, nh\u1ea3y d\u00e2y ho\u1eb7c b\u01a1i l\u1ed9i s\u1ebd t\u1ed1i \u01b0u h\u00f3a hi\u1ec7u qu\u1ea3 \u0111\u1ed1t m\u1ee1. \u0110i\u1ec1u quan tr\u1ecdng nh\u1ea5t khi t\u1eadp Pilates l\u00e0 s\u1ef1 ki\u00ean tr\u00ec, b\u1edfi \u0111\u00e2y kh\u00f4ng ch\u1ec9 l\u00e0 ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c m\u00e0 c\u00f2n l\u00e0 m\u1ed9t l\u1ed1i s\u1ed1ng gi\u00fap c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh, d\u1ebbo dai v\u00e0 c\u00e2n \u0111\u1ed1i to\u00e0n di\u1ec7n.<\/span><\/p>\n<h2><b>C\u01a1 ch\u1ebf t\u00e1c \u0111\u1ed9ng c\u1ee7a Pilates l\u00ean qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n<\/b><\/h2>\n<p><span>Pilates l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n \u0111\u1ed9c \u0111\u00e1o, t\u1eadp trung v\u00e0o vi\u1ec7c ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng v\u00e0 k\u00edch ho\u1ea1t nh\u00f3m c\u01a1 c\u1ed1t l\u00f5i (core muscles) \u2013 n\u1ec1n t\u1ea3ng v\u1eefng ch\u1eafc h\u1ed7 tr\u1ee3 to\u00e0n b\u1ed9 c\u01a1 th\u1ec3. Khi c\u00e1c b\u00e0i t\u1eadp Pilates \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt, ch\u00fang s\u1ebd k\u00edch th\u00edch c\u00e1c nh\u00f3m c\u01a1 l\u00e0m vi\u1ec7c li\u00ean t\u1ee5c, t\u1eeb \u0111\u00f3 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y calo v\u00e0 ti\u00eau hao m\u1ee1 th\u1eeba, g\u00f3p ph\u1ea7n gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/bai-tap-pilates-giam-can-toan-than-1-1.webp\" alt=\"Pilates l\u00e0 ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3\" width=\"800\" height=\"600\" title=\"bai-tap-pilates-giam-can-toan-than-1-1\"><\/p>\n<p><em>Pilates l\u00e0 ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n gi\u00fap gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3.<\/em><\/p>\n<p><span>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u01a1 ch\u1ebf t\u00e1c \u0111\u1ed9ng ch\u00ednh c\u1ee7a Pilates gi\u00fap c\u01a1 th\u1ec3 gi\u1ea3m c\u00e2n:<\/span><\/p>\n<h3><b>1. T\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t<\/b><\/h3>\n<p><span>Pilates k\u00edch th\u00edch ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u00e1c nh\u00f3m c\u01a1, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 s\u00e2u, t\u1eeb \u0111\u00f3 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t trong c\u01a1 th\u1ec3. Khi c\u01a1 b\u1eafp ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n, ch\u00fang s\u1ebd \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n, kh\u00f4ng ch\u1ec9 trong l\u00fac t\u1eadp luy\u1ec7n m\u00e0 ngay c\u1ea3 khi b\u1ea1n \u0111ang ngh\u1ec9 ng\u01a1i. M\u1ed9t bu\u1ed5i t\u1eadp Pilates 30 ph\u00fat c\u00f3 th\u1ec3 gi\u00fap \u0111\u1ed1t ch\u00e1y t\u1eeb 200 \u0111\u1ebfn 300 calo, t\u00f9y thu\u1ed9c v\u00e0o c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 th\u1ec3 tr\u1ea1ng c\u1ee7a ng\u01b0\u1eddi t\u1eadp.<\/span><\/p>\n<h3><b>2. X\u00e2y d\u1ef1ng v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp<\/b><\/h3>\n<p><span>Kh\u00f4ng ch\u1ec9 \u0111\u1ed1t ch\u00e1y calo, Pilates c\u00f2n ch\u00fa tr\u1ecdng v\u00e0o vi\u1ec7c x\u00e2y d\u1ef1ng v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c c\u01a1 c\u1ed1t l\u00f5i. C\u01a1 b\u1eafp c\u00f3 kh\u1ea3 n\u0103ng \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n so v\u1edbi m\u1ee1 th\u1eeba. Vi\u1ec7c t\u0103ng c\u01b0\u1eddng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 n\u1ea1c gi\u00fap c\u01a1 th\u1ec3 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng nhi\u1ec1u h\u01a1n m\u1ed7i ng\u00e0y, ngay c\u1ea3 khi b\u1ea1n kh\u00f4ng t\u1eadp luy\u1ec7n, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng.<\/span><\/p>\n<h3><b>3. T\u1ed1i \u01b0u h\u00f3a \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba<\/b><\/h3>\n<p><span>C\u00e1c b\u00e0i t\u1eadp Pilates gi\u00fap c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n m\u00e1u, t\u0103ng c\u01b0\u1eddng v\u1eadn chuy\u1ec3n oxy v\u00e0 d\u01b0\u1ee1ng ch\u1ea5t \u0111\u1ebfn c\u00e1c t\u1ebf b\u00e0o c\u01a1 b\u1eafp. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 b\u1eafp ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n, t\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba trong su\u1ed1t bu\u1ed5i t\u1eadp. H\u01a1n n\u1eefa, vi\u1ec7c t\u1eadp trung v\u00e0o s\u1ef1 ki\u1ec3m so\u00e1t v\u00e0 \u1ed5n \u0111\u1ecbnh gi\u00fap c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng n\u0103ng l\u01b0\u1ee3ng m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3, chuy\u1ec3n h\u00f3a m\u1ee1 th\u00e0nh n\u0103ng l\u01b0\u1ee3ng.<\/span><\/p>\n<h2><b>Nh\u1eefng \u01b0u \u0111i\u1ec3m n\u1ed5i b\u1eadt c\u1ee7a Pilates trong vi\u1ec7c gi\u1ea3m c\u00e2n v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe<\/b><\/h2>\n<p><span>Pilates kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u00e2n m\u00e0 c\u00f2n mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch to\u00e0n di\u1ec7n cho s\u1ee9c kh\u1ecfe v\u00e0 v\u00f3c d\u00e1ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng \u01b0u \u0111i\u1ec3m v\u01b0\u1ee3t tr\u1ed9i khi b\u1ea1n l\u1ef1a ch\u1ecdn b\u1ed9 m\u00f4n n\u00e0y:<\/span><\/p>\n<h3><b>1. Hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng<\/b><\/h3>\n<p><span>C\u00e1c b\u00e0i t\u1eadp Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n t\u1eadp trung v\u00e0o vi\u1ec7c t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 c\u1ed1t l\u00f5i, c\u1ea3i thi\u1ec7n s\u1ef1 d\u1ebbo dai v\u00e0 \u0111i\u1ec1u ch\u1ec9nh t\u01b0 th\u1ebf. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 s\u0103n ch\u1eafc ngay l\u1eadp t\u1ee9c m\u00e0 c\u00f2n t\u1ea1o n\u1ec1n t\u1ea3ng v\u1eefng ch\u1eafc \u0111\u1ec3 duy tr\u00ec v\u00f3c d\u00e1ng thon g\u1ecdn l\u00e2u d\u00e0i. M\u1ed9t c\u01a1 th\u1ec3 v\u1edbi c\u01a1 b\u1eafp kh\u1ecfe m\u1ea1nh s\u1ebd c\u00f3 kh\u1ea3 n\u0103ng \u0111\u1ed1t ch\u00e1y calo hi\u1ec7u qu\u1ea3 h\u01a1n m\u1ed7i ng\u00e0y, ngay c\u1ea3 khi ngh\u1ec9 ng\u01a1i, t\u1eeb \u0111\u00f3 ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng t\u0103ng c\u00e2n tr\u1edf l\u1ea1i.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/bai-tap-pilates-giam-can-toan-than-2-1.webp\" alt=\"\u01afu \u0111i\u1ec3m c\u1ee7a b\u1ed9 m\u00f4n Pilates trong vi\u1ec7c gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n\" width=\"800\" height=\"600\" title=\"bai-tap-pilates-giam-can-toan-than-2-1\"><\/p>\n<p><em>Pilates gi\u00fap gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng v\u00e0 an to\u00e0n.<\/em><\/p>\n<h3><b>2. An to\u00e0n v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi \u0111a d\u1ea1ng \u0111\u1ed1i t\u01b0\u1ee3ng<\/b><\/h3>\n<p><span>Pilates n\u1ed5i b\u1eadt v\u1edbi c\u00e1c b\u00e0i t\u1eadp c\u00f3 t\u00e1c \u0111\u1ed9ng th\u1ea5p, gi\u00fap gi\u1ea3m thi\u1ec3u r\u1ee7i ro ch\u1ea5n th\u01b0\u01a1ng, an to\u00e0n cho m\u1ecdi l\u1ee9a tu\u1ed5i v\u00e0 tr\u00ecnh \u0111\u1ed9 t\u1eadp luy\u1ec7n. T\u1eeb ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, ng\u01b0\u1eddi c\u00f3 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 x\u01b0\u01a1ng kh\u1edbp, ph\u1ee5 n\u1eef mang thai (v\u1edbi s\u1ef1 h\u01b0\u1edbng d\u1eabn c\u1ee7a chuy\u00ean gia) cho \u0111\u1ebfn ng\u01b0\u1eddi cao tu\u1ed5i \u0111\u1ec1u c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n Pilates. C\u00e1c b\u00e0i t\u1eadp c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ec3 ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng v\u00e0 nhu c\u1ea7u ri\u00eang c\u1ee7a t\u1eebng c\u00e1 nh\u00e2n, \u0111\u1ea3m b\u1ea3o an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u.<\/span><\/p>\n<h3><b>3. N\u00e2ng cao s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3<\/b><\/h3>\n<p><span>B\u00ean c\u1ea1nh vi\u1ec7c h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n, Pilates c\u00f2n mang l\u1ea1i v\u00f4 s\u1ed1 l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n, bao g\u1ed3m:<\/span><\/p>\n<ul>\n<li><span>C\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng h\u00f4 h\u1ea5p v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe h\u1ec7 tim m\u1ea1ch.<\/span><\/li>\n<li><span>T\u0103ng c\u01b0\u1eddng s\u1ef1 d\u1ebbo dai, linh ho\u1ea1t v\u00e0 s\u1ee9c m\u1ea1nh c\u1ee7a c\u01a1 b\u1eafp, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 c\u1ed1t l\u00f5i.<\/span><\/li>\n<li><span>Gi\u1ea3m \u0111au nh\u1ee9c x\u01b0\u01a1ng kh\u1edbp, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111au l\u01b0ng v\u00e0 c\u1ed5.<\/span><\/li>\n<li><span>C\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf, gi\u00fap c\u1ed9t s\u1ed1ng th\u1eb3ng v\u00e0 c\u00e2n \u0111\u1ed1i h\u01a1n.<\/span><\/li>\n<li><span>Gi\u1ea3m c\u0103ng th\u1eb3ng, lo \u00e2u, n\u00e2ng cao tinh th\u1ea7n v\u00e0 kh\u1ea3 n\u0103ng t\u1eadp trung.<\/span><\/li>\n<li><span>C\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n.<\/span><\/li>\n<\/ul>\n<h2><b>15 B\u00e0i T\u1eadp Pilates Gi\u1ea3m C\u00e2n To\u00e0n Th\u00e2n Hi\u1ec7u Qu\u1ea3<\/b><\/h2>\n<p><span>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 15 b\u00e0i t\u1eadp Pilates \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y calo, x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp v\u00e0 gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u00f3c d\u00e1ng thon g\u1ecdn to\u00e0n di\u1ec7n. H\u00e3y th\u1ef1c hi\u1ec7n ch\u00fang m\u1ed9t c\u00e1ch ki\u00ean tr\u00ec \u0111\u1ec3 th\u1ea5y \u0111\u01b0\u1ee3c s\u1ef1 thay \u0111\u1ed5i r\u00f5 r\u1ec7t:<\/span><\/p>\n<h3><b>B\u00e0i t\u1eadp Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n s\u1ed1 1: The Hundred<\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/bai-tap-pilates-giam-can-toan-than-3-1.webp\" alt=\"B\u00e0i t\u1eadp The Hundred\" width=\"800\" height=\"600\" title=\"bai-tap-pilates-giam-can-toan-than-3-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp The Hundred.<\/em><\/p>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<ul>\n<li>N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, co hai g\u1ed1i l\u00ean vu\u00f4ng g\u00f3c, c\u1eb3ng ch\u00e2n song song v\u1edbi s\u00e0n.<\/li>\n<li>N\u00e2ng \u0111\u1ea7u, c\u1ed5 v\u00e0 vai l\u00ean kh\u1ecfi m\u1eb7t s\u00e0n, m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda b\u1ee5ng.<\/li>\n<li>Du\u1ed7i th\u1eb3ng hai tay, gi\u1eef tay song song m\u1eb7t s\u00e0n, c\u00e1ch s\u00e0n kho\u1ea3ng v\u00e0i cm.<\/li>\n<li>B\u1eaft \u0111\u1ea7u \u0111\u1eadp tay l\u00ean xu\u1ed1ng nh\u1eb9 v\u00e0 nhanh, h\u00edt v\u00e0o trong 5 nh\u1ecbp, th\u1edf ra trong 5 nh\u1ecbp.<\/li>\n<li>L\u1eb7p l\u1ea1i nh\u1ecbp th\u1edf n\u00e0y 10 l\u1ea7n, t\u1ed5ng c\u1ed9ng 100 nh\u1ecbp \u0111\u1eadp.<\/li>\n<\/ul>\n<h3><b>B\u00e0i t\u1eadp Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n s\u1ed1 2: Single-Leg Teaser<\/b><\/h3>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/bai-tap-pilates-giam-can-toan-than-4-1.webp\" alt=\"B\u00e0i t\u1eadp Single-Leg Teaser\" width=\"800\" height=\"600\" title=\"bai-tap-pilates-giam-can-toan-than-4-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp Single-Leg Teaser.<\/em><\/p>\n<ul>\n<li>Ng\u1ed3i th\u1eb3ng l\u01b0ng tr\u00ean th\u1ea3m, hai ch\u00e2n du\u1ed7i th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n<li>Co m\u1ed9t g\u1ed1i, gi\u1eef ch\u00e2n c\u00f2n l\u1ea1i du\u1ed7i th\u1eb3ng v\u00e0 h\u01a1i nh\u1ea5c l\u00ean cao kh\u1ecfi s\u00e0n.<\/li>\n<li>Tay du\u1ed7i th\u1eb3ng ra ph\u00eda tr\u01b0\u1edbc, song song v\u1edbi m\u1eb7t s\u00e0n.<\/li>\n<li>H\u00edt v\u00e0o, gi\u1eef l\u01b0ng th\u1eb3ng, si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng.<\/li>\n<li>Th\u1edf ra, t\u1eeb t\u1eeb ng\u1ea3 l\u01b0ng ra sau m\u1ed9t ch\u00fat, \u0111\u1ed3ng th\u1eddi n\u00e2ng ch\u00e2n \u0111ang co l\u00ean sao cho c\u1eb3ng ch\u00e2n song song v\u1edbi s\u00e0n.<\/li>\n<li>Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong v\u00e0i gi\u00e2y, si\u1ebft ch\u1eb7t b\u1ee5ng \u0111\u1ec3 duy tr\u00ec th\u0103ng b\u1eb1ng.<\/li>\n<li>H\u00edt v\u00e0o, h\u1ea1 ch\u00e2n v\u00e0 tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ng\u1ed3i th\u1eb3ng ban \u0111\u1ea7u. L\u1eb7p l\u1ea1i v\u1edbi ch\u00e2n kia.<\/li>\n<\/ul>\n<h3><b>B\u00e0i t\u1eadp Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n s\u1ed1 3: Criss-Cross<\/b><\/h3>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/bai-tap-pilates-giam-can-toan-than-5-1.webp\" alt=\"B\u00e0i t\u1eadp Criss-Cross\" width=\"800\" height=\"600\" title=\"bai-tap-pilates-giam-can-toan-than-5-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp Criss-Cross.<\/em><\/p>\n<ul>\n<li>N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, hai tay \u0111\u1eb7t sau \u0111\u1ea7u, khu\u1ef7u tay m\u1edf r\u1ed9ng sang hai b\u00ean.<\/li>\n<li>G\u1eadp g\u1ed1i, nh\u1ea5c ch\u00e2n l\u00ean t\u1ea1o m\u1ed9t g\u00f3c 90 \u0111\u1ed9 (t\u01b0 th\u1ebf b\u00e0n).<\/li>\n<li>G\u1ed3ng c\u01a1 b\u1ee5ng, n\u00e2ng \u0111\u1ea7u v\u00e0 vai l\u00ean kh\u1ecfi m\u1eb7t s\u00e0n.<\/li>\n<li>V\u1eb7n th\u00e2n tr\u00ean sang tr\u00e1i, \u0111\u01b0a khu\u1ef7u tay ph\u1ea3i ch\u1ea1m g\u1ea7n g\u1ed1i tr\u00e1i, \u0111\u1ed3ng th\u1eddi du\u1ed7i th\u1eb3ng ch\u00e2n ph\u1ea3i.<\/li>\n<li>\u0110\u1ed5i b\u00ean, v\u1eb7n ng\u01b0\u1eddi sang ph\u1ea3i, \u0111\u01b0a khu\u1ef7u tay tr\u00e1i ch\u1ea1m g\u1ea7n g\u1ed1i ph\u1ea3i, du\u1ed7i th\u1eb3ng ch\u00e2n tr\u00e1i.<\/li>\n<li>L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c ch\u1eadm r\u00e3i v\u00e0 ki\u1ec3m so\u00e1t kho\u1ea3ng 10 \u2013 15 l\u1ea7n m\u1ed7i b\u00ean.<\/li>\n<\/ul>\n<h3><b>B\u00e0i t\u1eadp Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n s\u1ed1 4: Roll Up<\/b><\/h3>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/bai-tap-pilates-giam-can-toan-than-6-1.webp\" alt=\"B\u00e0i t\u1eadp Roll Up\" width=\"800\" height=\"600\" title=\"bai-tap-pilates-giam-can-toan-than-6-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp Roll Up.<\/em><\/p>\n<ul>\n<li><span>N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, du\u1ed7i th\u1eb3ng ch\u00e2n, hai tay v\u01b0\u01a1n th\u1eb3ng qua \u0111\u1ea7u. <\/span><\/li>\n<li><span>H\u00edt v\u00e0o \u0111\u1ed3ng th\u1eddi t\u1eeb t\u1eeb \u0111\u01b0a hai tay l\u00ean h\u01b0\u1edbng tr\u1ea7n nh\u00e0.<\/span><\/li>\n<li>Th\u1edf ra, cu\u1ed9n ng\u01b0\u1eddi t\u1eeb t\u1eeb l\u00ean, b\u1eaft \u0111\u1ea7u t\u1eeb \u0111\u1ed1t s\u1ed1ng c\u1ed5, r\u1ed3i \u0111\u1ebfn vai v\u00e0 l\u01b0ng, v\u01b0\u01a1n hai tay v\u1ec1 ph\u00eda b\u00e0n ch\u00e2n.<\/li>\n<li>Gi\u1eef l\u01b0ng cong nh\u1eb9, c\u0103ng c\u01a1 b\u1ee5ng v\u00e0 \u0111\u1ea3m b\u1ea3o ch\u00e2n kh\u00f4ng b\u1ecb nh\u1ea5c kh\u1ecfi m\u1eb7t s\u00e0n.<\/li>\n<li>H\u00edt v\u00e0o, t\u1eeb t\u1eeb cu\u1ed9n ng\u01b0\u1eddi tr\u1edf l\u1ea1i t\u01b0 th\u1ebf n\u1eb1m ban \u0111\u1ea7u, h\u1ea1 t\u1eebng \u0111\u1ed1t s\u1ed1ng xu\u1ed1ng s\u00e0n m\u1ed9t c\u00e1ch ki\u1ec3m so\u00e1t.<\/li>\n<\/ul>\n<h3><b>B\u00e0i t\u1eadp Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n s\u1ed1 5: Shoulder Bridge<\/b><\/h3>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/bai-tap-pilates-giam-can-toan-than-7-1.webp\" alt=\"B\u00e0i t\u1eadp Shoulder Bridge\" width=\"800\" height=\"600\" title=\"bai-tap-pilates-giam-can-toan-than-7-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp Shoulder Bridge.<\/em><\/p>\n<ul>\n<li>N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, hai \u0111\u1ea7u g\u1ed1i g\u1eadp, b\u00e0n ch\u00e2n \u0111\u1eb7t s\u00e1t \u0111\u1ea5t, r\u1ed9ng b\u1eb1ng h\u00f4ng. Hai tay du\u1ed7i th\u1eb3ng d\u1ecdc theo th\u00e2n, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng.<\/li>\n<li>H\u00edt v\u00e0o, si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng.<\/li>\n<li>Th\u1edf ra, t\u1eeb t\u1eeb n\u00e2ng h\u00f4ng l\u00ean kh\u1ecfi m\u1eb7t \u0111\u1ea5t, cu\u1ed9n t\u1eebng \u0111\u1ed1t s\u1ed1ng m\u1ed9t l\u00ean cao, t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb vai \u0111\u1ebfn \u0111\u1ea7u g\u1ed1i.<\/li>\n<li>Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong kho\u1ea3ng 3 \u2013 5 gi\u00e2y, t\u1eadp trung si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng v\u00e0 c\u01a1 b\u1ee5ng.<\/li>\n<li>H\u00edt v\u00e0o, t\u1eeb t\u1eeb h\u1ea1 l\u01b0ng xu\u1ed1ng s\u00e0n, t\u1eebng \u0111\u1ed1t s\u1ed1ng m\u1ed9t, tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/li>\n<li>L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c t\u1eeb 8 \u2013 12 l\u1ea7n.<\/li>\n<\/ul>\n<h3><b>B\u00e0i t\u1eadp Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n s\u1ed1 6: Rolling Like a Ball<\/b><\/h3>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/bai-tap-pilates-giam-can-toan-than-8-1.webp\" alt=\"B\u00e0i t\u1eadp Rolling Like a Ball\" width=\"800\" height=\"600\" title=\"bai-tap-pilates-giam-can-toan-than-8-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp Rolling Like a Ball.<\/em><\/p>\n<ul>\n<li><span>Ng\u1ed3i tr\u00ean th\u1ea3m, g\u1eadp g\u1ed1i, hai b\u00e0n ch\u00e2n ch\u1ea1m v\u00e0o nhau.<\/span><\/li>\n<li><span>D\u00f9ng tay n\u1eafm l\u1ea5y c\u1eb3ng ch\u00e2n ho\u1eb7c m\u1eaft c\u00e1 ch\u00e2n.<\/span><\/li>\n<li><span>H\u00edt v\u00e0o, gi\u1eef th\u0103ng b\u1eb1ng tr\u00ean x\u01b0\u01a1ng c\u1ee5t. Th\u1edf ra, t\u1eeb t\u1eeb l\u0103n ng\u01b0\u1eddi ra sau, gi\u1eef l\u01b0ng cong \u0111\u1ec1u, cho \u0111\u1ebfn khi vai ch\u1ea1m s\u00e0n.<\/span><\/li>\n<li><span>H\u00edt v\u00e0o, d\u00f9ng c\u01a1 b\u1ee5ng cu\u1ed9n ng\u01b0\u1eddi tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ng\u1ed3i ban \u0111\u1ea7u m\u00e0 kh\u00f4ng ch\u1ea1m ch\u00e2n xu\u1ed1ng s\u00e0n.<\/span><\/li>\n<li><span>Th\u1ef1c hi\u1ec7n 5-8 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<h3><b>B\u00e0i t\u1eadp Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n s\u1ed1 7: Single-Leg Circles<\/b><\/h3>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/bai-tap-pilates-giam-can-toan-than-9-1.webp\" alt=\"B\u00e0i t\u1eadp Single-Leg Circles\" width=\"800\" height=\"600\" title=\"bai-tap-pilates-giam-can-toan-than-9-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp Single-Leg Circles.<\/em><\/p>\n<ul>\n<li><span>N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, hai tay du\u1ed7i th\u1eb3ng d\u1ecdc theo th\u00e2n, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng. Ch\u00e2n ph\u1ea3i du\u1ed7i th\u1eb3ng, ch\u00e2n tr\u00e1i co g\u1ed1i.<\/span><\/li>\n<li><span>Du\u1ed7i th\u1eb3ng ch\u00e2n tr\u00e1i l\u00ean tr\u1ea7n nh\u00e0, gi\u1eef ch\u00e2n ph\u1ea3i th\u1eb3ng v\u00e0 \u00e1p s\u00e1t s\u00e0n, kh\u00f4ng cong \u0111\u1ea7u g\u1ed1i.<\/span><\/li>\n<li><span>D\u00f9ng h\u00e1ng l\u00e0m tr\u1ecdng t\u00e2m, v\u1ebd m\u1ed9t \u0111\u01b0\u1eddng tr\u00f2n nh\u1ecf b\u1eb1ng ch\u00e2n tr\u00e1i theo chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3, sau \u0111\u00f3 \u0111\u1ed5i chi\u1ec1u.<\/span><\/li>\n<li><span>Th\u1ef1c hi\u1ec7n 10 l\u1ea7n m\u1ed7i chi\u1ec1u, sau \u0111\u00f3 \u0111\u1ed5i ch\u00e2n v\u00e0 l\u1eb7p l\u1ea1i v\u1edbi ch\u00e2n ph\u1ea3i.<\/span><\/li>\n<\/ul>\n<h3><b>B\u00e0i t\u1eadp Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n s\u1ed1 8: Saw<\/b><\/h3>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/bai-tap-pilates-giam-can-toan-than-10-1.webp\" alt=\"B\u00e0i t\u1eadp Saw\" width=\"800\" height=\"600\" title=\"bai-tap-pilates-giam-can-toan-than-10-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp Saw.<\/em><\/p>\n<ul>\n<li><span>Ng\u1ed3i th\u1eb3ng l\u01b0ng, hai ch\u00e2n m\u1edf r\u1ed9ng v\u1eeba ph\u1ea3i (r\u1ed9ng h\u01a1n vai m\u1ed9t ch\u00fat), hai tay gi\u01a1 ngang vai, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/span><\/li>\n<li><span>H\u00edt v\u00e0o, v\u1eb7n th\u00e2n tr\u00ean sang tr\u00e1i.<\/span><\/li>\n<li><span>Th\u1edf ra, g\u1eadp ng\u01b0\u1eddi xu\u1ed1ng, v\u01b0\u01a1n tay ph\u1ea3i v\u1ec1 ph\u00eda ng\u00f3n ch\u00e2n tr\u00e1i, nh\u01b0 th\u1ec3 b\u1ea1n \u0111ang &#8220;c\u01b0a&#8221; ng\u00f3n ch\u00e2n \u00fat.<\/span><\/li>\n<li><span>H\u00edt v\u00e0o, t\u1eeb t\u1eeb cu\u1ed9n ng\u01b0\u1eddi tr\u1edf l\u1ea1i t\u01b0 th\u1ebf th\u1eb3ng l\u01b0ng ban \u0111\u1ea7u.<\/span><\/li>\n<li><span>Th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 v\u1edbi b\u00ean c\u00f2n l\u1ea1i. Th\u1ef1c hi\u1ec7n 8 l\u1ea7n m\u1ed7i b\u00ean.<\/span><\/li>\n<\/ul>\n<h3><b>B\u00e0i t\u1eadp Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n s\u1ed1 9: Mermaid<\/b><\/h3>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/bai-tap-pilates-giam-can-toan-than-11-1.webp\" alt=\"B\u00e0i t\u1eadp Mermaid\" width=\"800\" height=\"600\" title=\"bai-tap-pilates-giam-can-toan-than-11-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp Mermaid.<\/em><\/p>\n<ul>\n<li><span>Ng\u1ed3i th\u1eb3ng l\u01b0ng, hai ch\u00e2n g\u1eadp sang m\u1ed9t b\u00ean (ch\u00e2n tr\u00e1i g\u1eadp v\u00e0o trong, ch\u00e2n ph\u1ea3i g\u1eadp ra ngo\u00e0i, t\u1ea1o h\u00ecnh ch\u1eef Z). Tay tr\u00e1i ch\u1ea1m g\u00f3t ch\u00e2n tr\u00e1i ho\u1eb7c \u0111\u1eb7t xu\u1ed1ng s\u00e0n b\u00ean c\u1ea1nh.<\/span><\/li>\n<li><span>H\u00edt v\u00e0o, gi\u01a1 tay ph\u1ea3i th\u1eb3ng l\u00ean qua \u0111\u1ea7u, k\u00e9o c\u0103ng c\u01a1.<\/span><\/li>\n<li><span>Th\u1edf ra, t\u1eeb t\u1eeb nghi\u00eang th\u00e2n tr\u00ean sang b\u00ean tr\u00e1i, \u0111\u1ed3ng th\u1eddi k\u00e9o c\u0103ng tay ph\u1ea3i qua \u0111\u1ea7u, c\u1ea3m nh\u1eadn s\u1ef1 k\u00e9o gi\u00e3n \u1edf l\u01b0\u1eddn ph\u1ea3i.<\/span><\/li>\n<li><span>Gi\u1eef t\u01b0 th\u1ebf trong 3 gi\u00e2y, h\u00edt th\u1edf s\u00e2u. H\u00edt v\u00e0o, t\u1eeb t\u1eeb tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/span><\/li>\n<li><span>Th\u1ef1c hi\u1ec7n 10 l\u1ea7n, sau \u0111\u00f3 \u0111\u1ed5i b\u00ean v\u00e0 l\u1eb7p l\u1ea1i.<\/span><\/li>\n<\/ul>\n<h3><b>B\u00e0i t\u1eadp Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n s\u1ed1 10: Superman<\/b><\/h3>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/bai-tap-pilates-giam-can-toan-than-12-1.webp\" alt=\"B\u00e0i t\u1eadp Superman\" width=\"800\" height=\"600\" title=\"bai-tap-pilates-giam-can-toan-than-12-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp Superman.<\/em><\/p>\n<ul>\n<li><span>N\u1eb1m s\u1ea5p xu\u1ed1ng s\u00e0n, hai tay dang th\u1eb3ng qua \u0111\u1ea7u, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng.<\/span><\/li>\n<li><span>Hai ch\u00e2n kh\u00e9p s\u00e1t, du\u1ed7i th\u1eb3ng, m\u0169i ch\u00e2n ch\u1ea1m s\u00e0n.<\/span><\/li>\n<li><span>H\u00edt s\u00e2u, si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 l\u01b0ng d\u01b0\u1edbi, \u0111\u1ed3ng th\u1eddi n\u00e2ng tay, ng\u1ef1c v\u00e0 ch\u00e2n l\u00ean cao kh\u1ecfi s\u00e0n.<\/span><\/li>\n<li><span>Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong v\u00e0i gi\u00e2y, sau \u0111\u00f3 th\u1edf ra v\u00e0 t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng.<\/span><\/li>\n<li><span>L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c 10-15 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<h3><b>B\u00e0i t\u1eadp Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n s\u1ed1 11: Leg Swings<\/b><\/h3>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/bai-tap-pilates-giam-can-toan-than-13-1.webp\" alt=\"B\u00e0i t\u1eadp Leg Swings\" width=\"800\" height=\"600\" title=\"bai-tap-pilates-giam-can-toan-than-13-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp Leg Swings.<\/em><\/p>\n<ul>\n<li><span>\u0110\u1ee9ng th\u1eb3ng, hai tay ch\u1ed1ng h\u00f4ng ho\u1eb7c gi\u1eef th\u0103ng b\u1eb1ng. Hai ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng vai.<\/span><\/li>\n<li><span>N\u00e2ng ch\u00e2n ph\u1ea3i l\u00ean v\u00e0 \u0111ung \u0111\u01b0a t\u1eeb ph\u00eda tr\u01b0\u1edbc ra sau m\u1ed9t c\u00e1ch ki\u1ec3m so\u00e1t, gi\u1eef th\u00e2n tr\u00ean c\u1ed1 \u0111\u1ecbnh. Th\u1ef1c hi\u1ec7n 10-15 l\u1ea7n.<\/span><\/li>\n<li><span>\u0110\u1ed5i ch\u00e2n v\u00e0 l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c t\u01b0\u01a1ng t\u1ef1 v\u1edbi ch\u00e2n tr\u00e1i.<\/span><\/li>\n<\/ul>\n<h3><b>B\u00e0i t\u1eadp Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n s\u1ed1 12: Swimming<\/b><\/h3>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/bai-tap-pilates-giam-can-toan-than-14-1.webp\" alt=\"B\u00e0i t\u1eadp Swimming\" width=\"800\" height=\"600\" title=\"bai-tap-pilates-giam-can-toan-than-14-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp Swimming.<\/em><\/p>\n<ul>\n<li><span>N\u1eb1m s\u1ea5p tr\u00ean th\u1ea3m, hai tay du\u1ed7i th\u1eb3ng qua \u0111\u1ea7u, hai ch\u00e2n du\u1ed7i th\u1eb3ng.<\/span><\/li>\n<li><span>H\u00edt v\u00e0o, n\u00e2ng \u0111\u1ed3ng th\u1eddi tay ph\u1ea3i v\u00e0 ch\u00e2n tr\u00e1i l\u00ean kh\u1ecfi th\u1ea3m m\u1ed9t ch\u00fat, gi\u1eef \u0111\u1ea7u th\u1eb3ng h\u00e0ng v\u1edbi c\u1ed9t s\u1ed1ng.<\/span><\/li>\n<li><span>Th\u1edf ra, h\u1ea1 tay ph\u1ea3i v\u00e0 ch\u00e2n tr\u00e1i xu\u1ed1ng, \u0111\u1ed3ng th\u1eddi n\u00e2ng tay tr\u00e1i v\u00e0 ch\u00e2n ph\u1ea3i l\u00ean.<\/span><\/li>\n<li><span>Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c lu\u00e2n phi\u00ean nh\u01b0 \u0111ang b\u01a1i, gi\u1eef nh\u1ecbp th\u1edf \u0111\u1ec1u \u0111\u1eb7n v\u00e0 ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng t\u1eeb h\u00f4ng v\u00e0 vai.<\/span><\/li>\n<li><span>L\u1eb7p l\u1ea1i 10-15 l\u1ea7n m\u1ed7i b\u00ean.<\/span><\/li>\n<\/ul>\n<h3><b>B\u00e0i t\u1eadp Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n s\u1ed1 13: Bird Dog<\/b><\/h3>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/bai-tap-pilates-giam-can-toan-than-15-1.webp\" alt=\"B\u00e0i t\u1eadp Bird Dog\" width=\"800\" height=\"600\" title=\"bai-tap-pilates-giam-can-toan-than-15-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp Bird Dog.<\/em><\/p>\n<ul>\n<li><span>B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf qu\u1ef3 b\u1ed1n ch\u00e2n tr\u00ean th\u1ea3m (tay v\u00e0 \u0111\u1ea7u g\u1ed1i ch\u1ed1ng xu\u1ed1ng s\u00e0n), hai tay th\u1eb3ng h\u00e0ng v\u1edbi vai, hai \u0111\u1ea7u g\u1ed1i th\u1eb3ng h\u00e0ng v\u1edbi h\u00f4ng.<\/span><\/li>\n<li><span>Si\u1ebft c\u01a1 b\u1ee5ng, h\u00edt v\u00e0o. Th\u1edf ra, \u0111\u1ed3ng th\u1eddi v\u01b0\u01a1n tay ph\u1ea3i th\u1eb3ng ra ph\u00eda tr\u01b0\u1edbc v\u00e0 du\u1ed7i ch\u00e2n tr\u00e1i th\u1eb3ng ra ph\u00eda sau, gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng h\u00e0ng.<\/span><\/li>\n<li><span>Gi\u1eef trong v\u00e0i gi\u00e2y, sau \u0111\u00f3 h\u00edt v\u00e0o v\u00e0 t\u1eeb t\u1eeb \u0111\u01b0a tay v\u00e0 ch\u00e2n v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/li>\n<li><span>L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c t\u01b0\u01a1ng t\u1ef1 v\u1edbi tay tr\u00e1i v\u00e0 ch\u00e2n ph\u1ea3i. Th\u1ef1c hi\u1ec7n 10-12 l\u1ea7n m\u1ed7i b\u00ean.<\/span><\/li>\n<\/ul>\n<h3><b>B\u00e0i t\u1eadp Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n s\u1ed1 14: Scissors<\/b><\/h3>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/bai-tap-pilates-giam-can-toan-than-16-1.webp\" alt=\"B\u00e0i t\u1eadp Scissors\" width=\"800\" height=\"600\" title=\"bai-tap-pilates-giam-can-toan-than-16-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp Scissors.<\/em><\/p>\n<ul>\n<li><span>N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, hai tay \u0111\u1eb7t sau \u0111\u1ea7u, n\u00e2ng c\u1ed5, \u0111\u1ea7u v\u00e0 vai l\u00ean m\u1ed9t ch\u00fat.<\/span><\/li>\n<li><span>Du\u1ed7i th\u1eb3ng hai ch\u00e2n l\u00ean tr\u1ea7n nh\u00e0, t\u1ea1o g\u00f3c 90 \u0111\u1ed9 v\u1edbi s\u00e0n, ng\u00f3n ch\u00e2n h\u01b0\u1edbng l\u00ean.<\/span><\/li>\n<li><span>H\u00edt v\u00e0o, t\u1eeb t\u1eeb h\u1ea1 m\u1ed9t ch\u00e2n xu\u1ed1ng s\u00e0n (kh\u00f4ng ch\u1ea1m s\u00e0n), \u0111\u1ed3ng th\u1eddi d\u00f9ng tay nh\u1eb9 nh\u00e0ng k\u00e9o ch\u00e2n c\u00f2n l\u1ea1i v\u1ec1 ph\u00eda th\u00e2n tr\u00ean \u0111\u1ec3 h\u1ed7 tr\u1ee3.<\/span><\/li>\n<li><span>Th\u1edf ra, \u0111\u1ed5i ch\u00e2n, h\u1ea1 ch\u00e2n kia xu\u1ed1ng v\u00e0 k\u00e9o ch\u00e2n c\u00f2n l\u1ea1i l\u00ean. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c lu\u00e2n phi\u00ean nh\u01b0 m\u1ed9t chi\u1ebfc k\u00e9o.<\/span><\/li>\n<li><span>L\u1eb7p l\u1ea1i 10-15 l\u1ea7n m\u1ed7i ch\u00e2n.<\/span><\/li>\n<\/ul>\n<h3><b>B\u00e0i t\u1eadp Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n s\u1ed1 15: Kneeling Sidekicks<\/b><\/h3>\n<p><b><i>C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b><span>:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/11\/bai-tap-pilates-giam-can-toan-than-17-1.webp\" alt=\"B\u00e0i t\u1eadp Kneeling Sidekicks\" width=\"800\" height=\"600\" title=\"bai-tap-pilates-giam-can-toan-than-17-1\"><\/p>\n<p><em>B\u00e0i t\u1eadp Kneeling Sidekicks.<\/em><\/p>\n<ul>\n<li><span>Qu\u1ef3 tr\u00ean s\u00e0n, hai ch\u00e2n giang r\u1ed9ng b\u1eb1ng vai. Nghi\u00eang ng\u01b0\u1eddi sang tr\u00e1i, \u0111\u1eb7t tay tr\u00e1i l\u00ean th\u1ea3m vu\u00f4ng g\u00f3c v\u1edbi vai \u0111\u1ec3 h\u1ed7 tr\u1ee3.<\/span><\/li>\n<li><span>\u0110\u1eb7t tay ph\u1ea3i sau \u0111\u1ea7u, khu\u1ef7u tay h\u01b0\u1edbng l\u00ean tr\u1ea7n nh\u00e0.<\/span><\/li>\n<li><span>Si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng, gi\u1eef th\u0103ng b\u1eb1ng, n\u00e2ng ch\u00e2n ph\u1ea3i l\u00ean cao song song v\u1edbi s\u00e0n nh\u00e0.<\/span><\/li>\n<li><span>T\u1eeb v\u1ecb tr\u00ed n\u00e0y, \u0111\u00e1 ch\u00e2n ph\u1ea3i v\u1ec1 ph\u00eda tr\u01b0\u1edbc, sau \u0111\u00f3 \u0111\u00e1 ra sau m\u1ed9t c\u00e1ch ki\u1ec3m so\u00e1t. Th\u1ef1c hi\u1ec7n 5 l\u1ea7n.<\/span><\/li>\n<li><span>H\u1ea1 ch\u00e2n xu\u1ed1ng v\u1ecb tr\u00ed ban \u0111\u1ea7u v\u00e0 \u0111\u1ed5i b\u00ean, l\u1eb7p l\u1ea1i v\u1edbi ch\u00e2n tr\u00e1i.<\/span><\/li>\n<\/ul>\n<p><span>V\u1edbi nh\u1eefng \u01b0u \u0111i\u1ec3m v\u01b0\u1ee3t tr\u1ed9i v\u00e0 kh\u1ea3 n\u0103ng h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng, Pilates th\u1ef1c s\u1ef1 l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn \u0111\u00e1ng c\u00e2n nh\u1eafc cho nh\u1eefng ai mong mu\u1ed1n c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe. Vi\u1ec7c k\u1ebft h\u1ee3p nh\u1eefng <\/span><b>b\u00e0i t\u1eadp Pilates gi\u1ea3m c\u00e2n to\u00e0n th\u00e2n<\/b><span> n\u00e0y v\u1edbi m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khoa h\u1ecdc v\u00e0 l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh s\u1ebd gi\u00fap b\u1ea1n s\u1edbm s\u1edf h\u1eefu th\u00e2n h\u00ecnh thon g\u1ecdn, d\u1ebbo dai v\u00e0 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/span><\/p>\n<p><!-- AI_CATEGORY_LINK_ADDED --><\/p>\n<p>Hy v\u1ecdng b\u00e0i vi\u1ebft n\u00e0y \u0111\u00e3 mang \u0111\u1ebfn cho b\u1ea1n nh\u1eefng th\u00f4ng tin gi\u00e1 tr\u1ecb v\u1ec1 Pilates gi\u1ea3m c\u00e2n. \u0110\u1eebng qu\u00ean truy c\u1eadp chuy\u00ean m\u1ee5c <a href=\"https:\/\/onsenaspa.com.vn\/tin-tuc\/\">Tin t\u1ee9c<\/a> \u0111\u1ec3 kh\u00e1m ph\u00e1 th\u00eam nhi\u1ec1u m\u1eb9o h\u1eefu \u00edch v\u1ec1 s\u1ee9c kh\u1ecfe v\u00e0 l\u00e0m \u0111\u1eb9p nh\u00e9!<\/p>","protected":false},"excerpt":{"rendered":"<p>Pilates kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng v\u00e0 s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u00e2n&#8230;<\/p>","protected":false},"author":2,"featured_media":9066,"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-9065","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\/tap-pilates-co-giam-can-khong-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\/9065","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=9065"}],"version-history":[{"count":0,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/posts\/9065\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media\/9066"}],"wp:attachment":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media?parent=9065"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/categories?post=9065"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/tags?post=9065"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}