{"id":9839,"date":"2025-11-11T14:44:23","date_gmt":"2025-11-11T14:44:23","guid":{"rendered":"https:\/\/onsenaspa.com.vn\/?p=9839"},"modified":"2025-11-11T15:05:57","modified_gmt":"2025-11-11T15:05:57","slug":"pilates-bai-tap-tang-cuong-co-core-toan-dien-hieu-qua-nhat","status":"publish","type":"post","link":"https:\/\/onsenaspa.com.vn\/en\/pilates-bai-tap-tang-cuong-co-core-toan-dien-hieu-qua-nhat\/","title":{"rendered":"Pilates: B\u00e0i t\u1eadp T\u0103ng c\u01b0\u1eddng C\u01a1 Core To\u00e0n Di\u1ec7n &amp; Hi\u1ec7u Qu\u1ea3 Nh\u1ea5t"},"content":{"rendered":"<p><!-- AI_SAPO_ADDED --><\/p>\n<p>Hi\u1ec3u r\u00f5 v\u1ec1 s\u1ee9c m\u1ea1nh ti\u1ec1m \u1ea9n c\u1ee7a nh\u00f3m c\u01a1 c\u1ed1t l\u00f5i l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 m\u1edf ra c\u00e1nh c\u1eeda s\u1ee9c kh\u1ecfe v\u00e0 s\u1ef1 d\u1ebbo dai cho c\u01a1 th\u1ec3. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n kh\u00e1m ph\u00e1 s\u00e2u h\u01a1n v\u1ec1 vai tr\u00f2 quan tr\u1ecdng c\u1ee7a c\u00e1c c\u01a1 trung t\u00e2m, \u0111\u1ed3ng th\u1eddi gi\u1edbi thi\u1ec7u ph\u01b0\u01a1ng ph\u00e1p Pilates hi\u1ec7u qu\u1ea3 \u0111\u1ec3 x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng v\u1eefng ch\u1eafc, mang \u0111\u1ebfn s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 s\u1ee9c s\u1ed1ng t\u1ed1i \u01b0u, truy c\u1eadp <a href=\"https:\/\/onsenaspa.com.vn\/\">Onsenaspa<\/a> \u0111\u1ec3 t\u00ecm hi\u1ec3u th\u00eam.<\/p>\n<p><span>C\u01a1 core, hay c\u00f2n g\u1ecdi l\u00e0 nh\u00f3m c\u01a1 c\u1ed1t l\u00f5i, \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong m\u1ecdi ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3, t\u1eeb vi\u1ec7c duy tr\u00ec s\u1ee9c m\u1ea1nh, s\u1ef1 \u1ed5n \u0111\u1ecbnh \u0111\u1ebfn h\u1ed7 tr\u1ee3 c\u00e1c chuy\u1ec3n \u0111\u1ed9ng h\u00e0ng ng\u00e0y. Hi\u1ec3u r\u00f5 v\u1ec1 c\u01a1 core v\u00e0 c\u00e1ch r\u00e8n luy\u1ec7n hi\u1ec7u qu\u1ea3 l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 s\u1edf h\u1eefu m\u1ed9t c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh v\u00e0 linh ho\u1ea1t. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd cung c\u1ea5p th\u00f4ng tin chi ti\u1ebft v\u1ec1 c\u01a1 core v\u00e0 gi\u1edbi thi\u1ec7u c\u00e1c b\u00e0i t\u1eadp Pilates gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng v\u1eefng ch\u1eafc cho c\u01a1 th\u1ec3.<\/span><\/p>\n<h2><b>C\u01a1 core l\u00e0 g\u00ec?<\/b><\/h2>\n<p><span>C\u01a1 core l\u00e0 t\u1eadp h\u1ee3p c\u00e1c nh\u00f3m c\u01a1 bao quanh ph\u1ea7n trung t\u00e2m c\u1ee7a c\u01a1 th\u1ec3, bao g\u1ed3m v\u00f9ng b\u1ee5ng, l\u01b0ng d\u01b0\u1edbi, x\u01b0\u01a1ng ch\u1eadu v\u00e0 c\u01a1 ho\u00e0nh. Ch\u00fang ho\u1ea1t \u0111\u1ed9ng ph\u1ed1i h\u1ee3p \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng, duy tr\u00ec th\u0103ng b\u1eb1ng v\u00e0 h\u1ed7 tr\u1ee3 c\u00e1c ch\u1ee9c n\u0103ng v\u1eadn \u0111\u1ed9ng.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.s3.ap-southeast-1.amazonaws.com\/wp-content\/uploads\/2025\/11\/co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi-1-1.webp\" alt=\"C\u01a1 core l\u00e0 nh\u00f3m c\u01a1 n\u1eb1m \u1edf trung t\u00e2m c\u1ee7a c\u01a1 th\u1ec3\" width=\"800\" height=\"460\" title=\"co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi-1-1\"><\/p>\n<p><em>C\u01a1 core l\u00e0 nh\u00f3m c\u01a1 n\u1eb1m \u1edf trung t\u00e2m c\u01a1 th\u1ec3.<\/em><\/p>\n<p><span>C\u00e1c nh\u00f3m c\u01a1 ch\u00ednh c\u1ea5u th\u00e0nh n\u00ean c\u01a1 core bao g\u1ed3m:<\/span><\/p>\n<ol>\n<li><span>C\u01a1 d\u1ef1ng s\u1ed1ng l\u01b0ng: Gi\u00fap du\u1ed7i v\u00e0 nghi\u00eang th\u00e2n.<\/span><\/li>\n<li><span>C\u01a1 th\u1eb3ng b\u1ee5ng: T\u1ea1o th\u00e0nh m\u00fai c\u01a1 &#8220;s\u00e1u m\u00fai&#8221;, h\u1ed7 tr\u1ee3 g\u1eadp th\u00e2n v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/span><\/li>\n<li><span>C\u01a1 xi\u00ean trong v\u00e0 ngo\u00e0i: Tham gia v\u00e0o c\u00e1c \u0111\u1ed9ng t\u00e1c xoay v\u00e0 v\u1eb7n m\u00ecnh.<\/span><\/li>\n<li><span>C\u01a1 b\u1ee5ng ngang: Nh\u00f3m c\u01a1 s\u00e2u, gi\u1eef cho c\u1ed9t s\u1ed1ng \u1ed5n \u0111\u1ecbnh.<\/span><\/li>\n<li><span>C\u01a1 ho\u00e0nh: \u0110\u1ea3m nh\u1eadn ch\u1ee9c n\u0103ng h\u00f4 h\u1ea5p, di chuy\u1ec3n l\u00ean xu\u1ed1ng khi h\u00edt th\u1edf.<\/span><\/li>\n<li><span>C\u01a1 s\u00e0n ch\u1eadu: Gi\u1eef \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng v\u00e0 x\u01b0\u01a1ng ch\u1eadu.<\/span><\/li>\n<li><span>Nh\u00f3m c\u01a1 \u0111a r\u00e3nh: C\u00e1c c\u01a1 nh\u1ecf hai b\u00ean c\u1ed9t s\u1ed1ng, t\u1ea1o l\u1edbp c\u01a1 th\u1ee9 hai cho l\u01b0ng s\u00e2u, h\u1ed7 tr\u1ee3 \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng.<\/span><\/li>\n<li><span>C\u00e1c c\u01a1 kh\u00e1c nh\u01b0 c\u01a1 m\u00f4ng, c\u01a1 x\u00f4, v\u00e0 c\u01a1 c\u1ea7u vai c\u0169ng g\u00f3p ph\u1ea7n v\u00e0o s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a v\u00f9ng core.<\/span><\/li>\n<\/ol>\n<h2><b>T\u1ea7m quan tr\u1ecdng c\u1ee7a c\u01a1 core<\/b><\/h2>\n<p><span>M\u1ed9t h\u1ec7 th\u1ed1ng c\u01a1 core kh\u1ecfe m\u1ea1nh mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch thi\u1ebft th\u1ef1c cho s\u1ee9c kh\u1ecfe v\u00e0 hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng t\u1ed5ng th\u1ec3.<\/span><\/p>\n<h3><b>1. Li\u00ean k\u1ebft v\u00e0 \u1ed5n \u0111\u1ecbnh c\u01a1 th\u1ec3<\/b><\/h3>\n<p><span>C\u01a1 core ho\u1ea1t \u0111\u1ed9ng nh\u01b0 m\u1ed9t &#8220;trung t\u00e2m \u0111i\u1ec1u khi\u1ec3n&#8221;, k\u1ebft n\u1ed1i c\u00e1c ph\u1ea7n tr\u00ean v\u00e0 d\u01b0\u1edbi c\u1ee7a c\u01a1 th\u1ec3. S\u1ee9c m\u1ea1nh c\u1ee7a core gi\u00fap ki\u1ec3m so\u00e1t m\u1ecdi chuy\u1ec3n \u0111\u1ed9ng, duy tr\u00ec th\u0103ng b\u1eb1ng v\u00e0 \u0111\u1ea3m b\u1ea3o s\u1ef1 ph\u1ed1i h\u1ee3p nh\u1ecbp nh\u00e0ng gi\u1eefa c\u00e1c nh\u00f3m c\u01a1, ngay c\u1ea3 trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u01b0\u1eddng ng\u00e0y.<\/span><\/p>\n<h3><b>2. T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ee9c b\u1ec1n<\/b><\/h3>\n<p><span>V\u00f9ng c\u01a1 core l\u00e0 n\u1ec1n t\u1ea3ng cho s\u1ee9c m\u1ea1nh t\u1ed5ng th\u1ec3. Khi c\u01a1 core \u0111\u01b0\u1ee3c r\u00e8n luy\u1ec7n, c\u01a1 th\u1ec3 tr\u1edf n\u00ean v\u1eefng ch\u00e3i v\u00e0 d\u1ebbo dai h\u01a1n, h\u1ed7 tr\u1ee3 hi\u1ec7u qu\u1ea3 cho c\u00e1c b\u00e0i t\u1eadp ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp \u1edf th\u00e2n tr\u00ean v\u00e0 th\u00e2n d\u01b0\u1edbi. M\u1ed9t core kh\u1ecfe m\u1ea1nh l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a hi\u1ec7u qu\u1ea3 c\u1ee7a m\u1ecdi ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.s3.ap-southeast-1.amazonaws.com\/wp-content\/uploads\/2025\/11\/co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi-2-1.webp\" alt=\"M\u1ed9t c\u01a1 core kh\u1ecfe m\u1ea1nh ch\u00ednh l\u00e0 l\u00e0 c\u01a1 s\u1edf gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n m\u1ecdi b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c th\u1ec3 thao m\u1ed9t c\u00e1ch t\u1ed1i \u01b0u.\" width=\"800\" height=\"600\" title=\"co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi-2-1\"><\/p>\n<p><em>C\u01a1 core kh\u1ecfe m\u1ea1nh l\u00e0 n\u1ec1n t\u1ea3ng cho hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n t\u1ed1i \u01b0u.<\/em><\/p>\n<h3><b>3. Gi\u1ea3m thi\u1ec3u nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng<\/b><\/h3>\n<p><span>C\u01a1 core y\u1ebfu c\u00f3 th\u1ec3 g\u00e2y \u00e1p l\u1ef1c qu\u00e1 t\u1ea3i l\u00ean l\u01b0ng d\u01b0\u1edbi v\u00e0 c\u1ed9t s\u1ed1ng, d\u1eabn \u0111\u1ebfn c\u00e1c ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng mong mu\u1ed1n. M\u1ed9t h\u1ec7 th\u1ed1ng core m\u1ea1nh m\u1ebd gi\u00fap b\u1ea3o v\u1ec7 c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng, gi\u1eef cho c\u1ed9t s\u1ed1ng th\u1eb3ng h\u00e0ng v\u00e0 t\u0103ng kh\u1ea3 n\u0103ng ch\u1ed1ng ch\u1ecbu c\u00e1c t\u00e1c \u0111\u1ed9ng l\u1ef1c m\u1ea1nh.<\/span><\/p>\n<h3><b>4. H\u1ed7 tr\u1ee3 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp to\u00e0n di\u1ec7n<\/b><\/h3>\n<p><span>Nhi\u1ec1u b\u00e0i t\u1eadp, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c b\u00e0i t\u1eadp Pilates, t\u1eadp trung v\u00e0o vi\u1ec7c k\u00edch ho\u1ea1t v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 core. C\u00e1c \u0111\u1ed9ng t\u00e1c t\u00e1c \u0111\u1ed9ng l\u00ean ch\u00e2n, m\u00f4ng hay b\u1ee5ng \u0111\u1ec1u gi\u00e1n ti\u1ebfp ho\u1eb7c tr\u1ef1c ti\u1ebfp huy \u0111\u1ed9ng nh\u00f3m c\u01a1 n\u00e0y, g\u00f3p ph\u1ea7n v\u00e0o s\u1ef1 ph\u00e1t tri\u1ec3n c\u00e2n \u0111\u1ed1i c\u1ee7a c\u01a1 th\u1ec3.<\/span><\/p>\n<h3><b>5. N\u00e2ng cao hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n<\/b><\/h3>\n<p><span>S\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa s\u1ee9c m\u1ea1nh, s\u1ee9c b\u1ec1n v\u00e0 kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n nh\u1edd c\u01a1 core kh\u1ecfe m\u1ea1nh gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp th\u1ec3 h\u00ecnh v\u00e0 th\u1ec3 thao hi\u1ec7u qu\u1ea3 h\u01a1n, \u0111\u1ed3ng th\u1eddi gi\u1ea3m thi\u1ec3u r\u1ee7i ro ch\u1ea5n th\u01b0\u01a1ng, t\u1eeb \u0111\u00f3 \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau v\u1ec1 v\u00f3c d\u00e1ng v\u00e0 s\u1ee9c kh\u1ecfe.<\/span><\/p>\n<h2><b>Nguy\u00ean t\u1eafc t\u1eadp luy\u1ec7n c\u01a1 core hi\u1ec7u qu\u1ea3<\/b><\/h2>\n<p><span>\u0110\u1ec3 t\u1ed1i \u01b0u h\u00f3a l\u1ee3i \u00edch t\u1eeb vi\u1ec7c t\u1eadp luy\u1ec7n c\u01a1 core, vi\u1ec7c \u00e1p d\u1ee5ng \u0111\u00fang c\u00e1c nguy\u00ean t\u1eafc l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.s3.ap-southeast-1.amazonaws.com\/wp-content\/uploads\/2025\/11\/co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi-3.webp\" alt=\"co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi-3\" width=\"800\" height=\"450\" title=\"co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi-3\"><\/p>\n<p><em>Nguy\u00ean t\u1eafc t\u1eadp luy\u1ec7n c\u01a1 core khoa h\u1ecdc.<\/em><\/p>\n<p>\u2013 <b>\u0110a d\u1ea1ng h\u00f3a b\u00e0i t\u1eadp<\/b>: K\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp t\u00e1c \u0111\u1ed9ng l\u00ean nhi\u1ec1u nh\u00f3m c\u01a1 kh\u00e1c nhau trong v\u00f9ng core (l\u01b0ng, m\u00f4ng, c\u01a1 b\u1ee5ng) \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ef1 ph\u00e1t tri\u1ec3n c\u00e2n b\u1eb1ng v\u00e0 t\u0103ng c\u01b0\u1eddng \u1ed5n \u0111\u1ecbnh to\u00e0n di\u1ec7n.<\/p>\n<p>\u2013 <b>S\u1eed d\u1ee5ng d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3<\/b>: B\u00f3ng t\u1eadp, d\u00e2y kh\u00e1ng l\u1ef1c ho\u1eb7c t\u1ea1 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 th\u1eed th\u00e1ch, k\u00edch th\u00edch s\u00e2u h\u01a1n c\u00e1c nh\u00f3m c\u01a1 core.<\/p>\n<p>\u2013 <b>T\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n<\/b>: Duy tr\u00ec l\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n nh\u1ea5t qu\u00e1n, t\u1eadp trung v\u00e0o s\u1ef1 \u0111\u1ec1u \u0111\u1eb7n thay v\u00ec c\u01b0\u1eddng \u0111\u1ed9 qu\u00e1 cao trong m\u1ed7i bu\u1ed5i t\u1eadp.<\/p>\n<p class=\"inline-related-post\" style=\"color: #333333;font-style: italic;margin: 1em 0;padding: 0.5em 1em;background-color: #f9f9f9;border-left: 3px solid #007cba;border-radius: 4px\">T\u00ecm hi\u1ec3u: <a href=\"https:\/\/onsenaspa.com.vn\/mbs-pilates-dinh-tien-hoang-hai-phong-danh-gia-chi-tiet-phong-tap-20-hoang-van-thu\/\" target=\"_blank\" rel=\"noopener noreferrer\" style=\"color: #007cba;text-decoration: underline;font-weight: 500\">MBS Pilates \u0110inh Ti\u00ean Ho\u00e0ng H\u1ea3i Ph\u00f2ng: Kh\u00e1m Ph\u00e1 Kh\u00f4ng Gian Sang Tr\u1ecdng, T\u1eadp Chu\u1ea9n Qu\u1ed1c T\u1ebf<\/a><\/p>\n<p>\u2013 <b>K\u1ebft h\u1ee3p dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd<\/b>: Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng, gi\u00e0u protein, ch\u1ea5t x\u01a1 v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh s\u1ebd h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp hi\u1ec7u qu\u1ea3.<\/p>\n<p>\u2013 <b>L\u1eafng nghe c\u01a1 th\u1ec3<\/b>: Quan s\u00e1t ph\u1ea3n \u1ee9ng c\u1ee7a c\u01a1 th\u1ec3 trong khi t\u1eadp luy\u1ec7n. N\u1ebfu c\u1ea3m th\u1ea5y \u0111au, h\u00e3y ng\u1eebng l\u1ea1i v\u00e0 tham kh\u1ea3o \u00fd ki\u1ebfn chuy\u00ean gia \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n<h2><b>C\u00e1c b\u00e0i t\u1eadp Pilates t\u0103ng c\u01b0\u1eddng c\u01a1 core<\/b><\/h2>\n<p><span>Pilates l\u00e0 b\u1ed9 m\u00f4n l\u00fd t\u01b0\u1edfng \u0111\u1ec3 r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 \u1ed5n \u0111\u1ecbnh cho c\u01a1 core. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp Pilates hi\u1ec7u qu\u1ea3 b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o:<\/span><\/p>\n<h3><b>1. B\u00e0i t\u1eadp Hundred<\/b><\/h3>\n<p>L\u00e0 b\u00e0i kh\u1edfi \u0111\u1ed9ng ph\u1ed5 bi\u1ebfn, Hundred gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p h\u01a1i th\u1edf v\u00e0 chuy\u1ec3n \u0111\u1ed9ng, \u0111\u1ed3ng th\u1eddi t\u0103ng c\u01b0\u1eddng s\u1ef1 \u1ed5n \u0111\u1ecbnh cho th\u00e2n m\u00ecnh v\u00e0 c\u00e1c c\u01a1 b\u1ee5ng.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.s3.ap-southeast-1.amazonaws.com\/wp-content\/uploads\/2025\/11\/co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi4.webp\" alt=\"B\u00e0i t\u1eadp Pilates t\u0103ng c\u01b0\u1eddng c\u01a1 core - B\u00e0i t\u1eadp Hundred\" width=\"800\" height=\"600\" title=\"co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi4\"><\/p>\n<p><em>B\u00e0i t\u1eadp Hundred.<\/em><\/p>\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol>\n<li>N\u1eb1m ng\u1eeda, \u00e1p s\u00e1t l\u01b0ng d\u01b0\u1edbi xu\u1ed1ng s\u00e0n.<\/li>\n<li>Si\u1ebft ch\u1eb7t hai \u0111\u00f9i, n\u00e2ng ch\u00e2n l\u00ean t\u1ea1o g\u00f3c 45 \u0111\u1ed9, m\u0169i ch\u00e2n h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc. N\u1ebfu c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng \u1edf l\u01b0ng d\u01b0\u1edbi, c\u00f3 th\u1ec3 h\u1ea1 th\u1ea5p ch\u00e2n h\u01a1n.<\/li>\n<li>Si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng, nh\u1ea5c \u0111\u1ea7u v\u00e0 vai kh\u1ecfi th\u1ea3m, t\u1ea1o \u0111\u01b0\u1eddng cong h\u00ecnh ch\u1eef C cho ph\u1ea7n c\u1ed5.<\/li>\n<li>Hai tay du\u1ed7i th\u1eb3ng d\u1ecdc hai b\u00ean th\u00e2n.<\/li>\n<li>Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c v\u1eaby tay l\u00ean xu\u1ed1ng nh\u1ecbp nh\u00e0ng trong 100 l\u1ea7n, k\u1ebft h\u1ee3p h\u00edt v\u00e0o 5 nh\u1ecbp v\u00e0 th\u1edf ra 5 nh\u1ecbp.<\/li>\n<\/ol>\n<h3><b>2. B\u00e0i t\u1eadp Bridge<\/b><\/h3>\n<p><span>Bridge l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3, t\u00e1c \u0111\u1ed9ng l\u00ean c\u01a1 b\u1ee5ng, m\u00f4ng, h\u00f4ng v\u00e0 \u0111\u00f9i.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.s3.ap-southeast-1.amazonaws.com\/wp-content\/uploads\/2025\/11\/co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi5.webp\" alt=\"B\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng c\u01a1 core - Bridge\" width=\"800\" height=\"600\" title=\"co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi5\"><\/p>\n<p><em>B\u00e0i t\u1eadp Bridge.<\/em><\/p>\n<p><span>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ol>\n<li><span>N\u1eb1m ng\u1eeda, gi\u1eef l\u01b0ng th\u1eb3ng, hai tay \u0111\u1eb7t xu\u00f4i theo th\u00e2n.<\/span><\/li>\n<li><span>G\u1eadp \u0111\u1ea7u g\u1ed1i, \u0111\u1eb7t b\u00e0n ch\u00e2n ph\u1eb3ng tr\u00ean s\u00e0n, g\u1ea7n s\u00e1t m\u00f4ng.<\/span><\/li>\n<li><span>D\u00f9ng l\u1ef1c \u0111\u1ea9y h\u00f4ng l\u00ean cao, t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb vai \u0111\u1ebfn \u0111\u1ea7u g\u1ed1i.<\/span><\/li>\n<li><span>T\u1eeb t\u1eeb h\u1ea1 h\u00f4ng xu\u1ed1ng v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/li>\n<\/ol>\n<h3><b>3. B\u00e0i t\u1eadp Rotating Planks<\/b><\/h3>\n<p>B\u00e0i t\u1eadp n\u00e0y t\u1eadp trung v\u00e0o c\u00e1c c\u01a1 li\u00ean s\u01b0\u1eddn v\u00e0 c\u01a1 b\u1ee5ng d\u1ecdc th\u00e2n, \u0111\u00f2i h\u1ecfi s\u1ef1 \u1ed5n \u0111\u1ecbnh khi th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf plank k\u1ebft h\u1ee3p xoay ng\u01b0\u1eddi.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.s3.ap-southeast-1.amazonaws.com\/wp-content\/uploads\/2025\/11\/co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi6.webp\" alt=\"B\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng c\u01a1 core - Rotating Planks\" width=\"800\" height=\"600\" title=\"co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi6\"><\/p>\n<p><em>B\u00e0i t\u1eadp Rotating Planks.<\/em><\/p>\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol>\n<li>B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank nghi\u00eang, hai ch\u00e2n x\u1ebfp ch\u1ed3ng l\u00ean nhau (ho\u1eb7c m\u1ed9t ch\u00e2n ph\u00eda tr\u01b0\u1edbc ch\u00e2n kia n\u1ebfu m\u1edbi b\u1eaft \u0111\u1ea7u). Tr\u1ecdng l\u01b0\u1ee3ng d\u1ed3n l\u00ean khu\u1ef7u tay.<\/li>\n<li>Gi\u1eef h\u00f4ng th\u1eb3ng h\u00e0ng, gi\u01a1 tay c\u00f2n l\u1ea1i l\u00ean tr\u1ea7n nh\u00e0. Sau \u0111\u00f3, lu\u1ed3n tay n\u00e0y xu\u1ed1ng d\u01b0\u1edbi th\u00e2n, xoay ng\u01b0\u1eddi.<\/li>\n<li>Tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u. L\u1eb7p l\u1ea1i 15 l\u1ea7n cho m\u1ed7i b\u00ean, th\u1ef1c hi\u1ec7n ch\u1eadm v\u00e0 c\u00f3 ki\u1ec3m so\u00e1t.<\/li>\n<\/ol>\n<h3><b>4. B\u00e0i t\u1eadp Bicycle Crunch<\/b><\/h3>\n<p>B\u00e0i t\u1eadp \u0111\u1ea1p xe n\u00e0y nh\u1eafm v\u00e0o c\u01a1 b\u1ee5ng th\u1eb3ng, c\u01a1 h\u00f4ng v\u00e0 c\u01a1 li\u00ean s\u01b0\u1eddn. Vi\u1ec7c gi\u1eef ch\u00e2n l\u01a1 l\u1eedng tr\u00ean kh\u00f4ng v\u00e0 xoay ng\u01b0\u1eddi \u0111\u00f2i h\u1ecfi s\u1ef1 ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh m\u1ebd c\u1ee7a c\u01a1 b\u1ee5ng d\u01b0\u1edbi v\u00e0 c\u01a1 li\u00ean s\u01b0\u1eddn.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.s3.ap-southeast-1.amazonaws.com\/wp-content\/uploads\/2025\/11\/co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi7.webp\" alt=\"B\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng c\u01a1 core - Bicycle Crunch\" width=\"800\" height=\"600\" title=\"co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi7\"><\/p>\n<p><em>B\u00e0i t\u1eadp Bicycle Crunch.<\/em><\/p>\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol>\n<li><span>N\u1eb1m ng\u1eeda, g\u1eadp \u0111\u1ea7u g\u1ed1i, \u0111\u1eb7t b\u00e0n ch\u00e2n ph\u1eb3ng tr\u00ean s\u00e0n, r\u1ed9ng b\u1eb1ng h\u00f4ng. \u0110\u1eb7t nh\u1eb9 hai tay sau \u0111\u1ea7u, khu\u1ef7u tay m\u1edf r\u1ed9ng.<\/span><\/li>\n<li><span>Si\u1ebft ch\u1eb7t b\u1ee5ng, nh\u1ea5c \u0111\u1ea7u g\u1ed1i l\u00ean g\u00f3c 90 \u0111\u1ed9 v\u00e0 n\u00e2ng ph\u1ea7n th\u00e2n tr\u00ean.<\/span><\/li>\n<li><span>Th\u1edf ra, xoay th\u00e2n m\u00ecnh, \u0111\u01b0a khu\u1ef7u tay ph\u1ea3i v\u1ec1 ph\u00eda \u0111\u1ea7u g\u1ed1i tr\u00e1i, \u0111\u1ed3ng th\u1eddi du\u1ed7i th\u1eb3ng ch\u00e2n ph\u1ea3i. Gi\u1eef t\u01b0 th\u1ebf m\u1ed9t nh\u1ecbp.<\/span><\/li>\n<li><span>H\u00edt v\u00e0o, tr\u1edf v\u1ec1 v\u1ecb tr\u00ed trung t\u00e2m. Th\u1edf ra, xoay th\u00e2n m\u00ecnh, \u0111\u01b0a khu\u1ef7u tay tr\u00e1i v\u1ec1 ph\u00eda \u0111\u1ea7u g\u1ed1i ph\u1ea3i, du\u1ed7i th\u1eb3ng ch\u00e2n tr\u00e1i. Gi\u1eef t\u01b0 th\u1ebf m\u1ed9t nh\u1ecbp. Lu\u00f4n gi\u1eef l\u01b0ng d\u01b0\u1edbi \u00e1p s\u00e1t s\u00e0n v\u00e0 xoay ng\u01b0\u1eddi t\u1eeb c\u01a1 b\u1ee5ng, kh\u00f4ng d\u00f9ng c\u1ed5 ho\u1eb7c h\u00f4ng.<\/span><\/li>\n<\/ol>\n<h3><b>5. B\u00e0i t\u1eadp Toe Taps<\/b><\/h3>\n<p>B\u00e0i t\u1eadp kinh \u0111i\u1ec3n n\u00e0y t\u00e1c \u0111\u1ed9ng v\u00e0o c\u00e1c c\u01a1 \u1ed5n \u0111\u1ecbnh s\u00e2u c\u1ee7a th\u00e2n, c\u01a1 b\u1ee5ng th\u1eb3ng v\u00e0 c\u01a1 b\u1ee5ng ngang, gi\u00fap \u0111\u1ecbnh h\u00ecnh &#8220;s\u00e1u m\u00fai&#8221;.<\/p>\n<p>\u0110\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u01b0a ch\u00e2n ch\u1ea1m s\u00e0n g\u1ea7n h\u01a1n ho\u1eb7c \u0111\u1eb7t b\u00f3ng Pilates d\u01b0\u1edbi x\u01b0\u01a1ng ch\u1eadu.<\/p>\n<p class=\"inline-related-post\" style=\"color: #333333;font-style: italic;margin: 1em 0;padding: 0.5em 1em;background-color: #f9f9f9;border-left: 3px solid #007cba;border-radius: 4px\">Xem th\u00eam: <a href=\"https:\/\/onsenaspa.com.vn\/cach-massage-mat-giam-beo\/\" target=\"_blank\" rel=\"noopener noreferrer\" style=\"color: #007cba;text-decoration: underline;font-weight: 500\">Thon G\u1ecdn Khu\u00f4n M\u1eb7t: 11 Chi\u00eau Massage Gi\u1ea3m B\u00e9o T\u1ef1 L\u00e0m T\u1ea1i Nh\u00e0<\/a><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.s3.ap-southeast-1.amazonaws.com\/wp-content\/uploads\/2025\/11\/co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi8.webp\" alt=\"B\u00e0i t\u1eadp Pilates t\u0103ng c\u01b0\u1eddng c\u01a1 core - Toe Taps\" width=\"800\" height=\"600\" title=\"co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi8\"><\/p>\n<p><em>B\u00e0i t\u1eadp Toe Taps.<\/em><\/p>\n<p><b>C\u00e1ch th\u1ef1c hi\u1ec7n<\/b>:<\/p>\n<ol>\n<li>B\u1eaft \u0111\u1ea7u v\u1edbi hai ch\u00e2n \u1edf t\u01b0 th\u1ebf &#8220;m\u1eb7t b\u00e0n&#8221; (\u0111\u1ea7u g\u1ed1i g\u1eadp 90 \u0111\u1ed9, c\u1eb3ng ch\u00e2n song song s\u00e0n).<\/li>\n<li>T\u1eadp trung gi\u1eef th\u00e2n m\u00ecnh \u1ed5n \u0111\u1ecbnh, h\u1ea1 ch\u00e2n ph\u1ea3i xu\u1ed1ng v\u00e0 ch\u1ea1m nh\u1eb9 m\u0169i ch\u00e2n xu\u1ed1ng s\u00e0n.<\/li>\n<li>Gi\u1eef ch\u00e2n tr\u00e1i \u1edf nguy\u00ean v\u1ecb tr\u00ed.<\/li>\n<li>\u0110\u01b0a ch\u00e2n ph\u1ea3i tr\u1edf l\u1ea1i t\u01b0 th\u1ebf m\u1eb7t b\u00e0n v\u00e0 l\u1eb7p l\u1ea1i v\u1edbi ch\u00e2n tr\u00e1i. Th\u1ef1c hi\u1ec7n 15 l\u1ea7n l\u1eb7p l\u1ea1i cho m\u1ed7i b\u00ean, gi\u1eef chuy\u1ec3n \u0111\u1ed9ng ch\u1eadm v\u00e0 c\u00f3 ki\u1ec3m so\u00e1t.<\/li>\n<\/ol>\n<h3><b>6. B\u00e0i t\u1eadp Plank<\/b><\/h3>\n<p><span>Plank l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp c\u01a1 core to\u00e0n di\u1ec7n v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t cho m\u1ecdi c\u1ea5p \u0111\u1ed9.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.s3.ap-southeast-1.amazonaws.com\/wp-content\/uploads\/2025\/11\/co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi9.webp\" alt=\"B\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng c\u01a1 core - Plank\" width=\"800\" height=\"600\" title=\"co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi9\"><\/p>\n<p><em>B\u00e0i t\u1eadp Plank.<\/em><\/p>\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol>\n<li><span>V\u00e0o t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y, sau \u0111\u00f3 g\u1eadp khu\u1ef7u tay v\u00e0 \u0111\u1eb7t c\u1eb3ng tay l\u00ean th\u1ea3m, song song v\u1edbi nhau. M\u1eaft nh\u00ecn th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/span><\/li>\n<li><span>Gi\u1eef c\u01a1 th\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n, tr\u1ee5 b\u1eb1ng m\u0169i ch\u00e2n. Gi\u1eef t\u01b0 th\u1ebf n\u00e0y c\u00e0ng l\u00e2u c\u00e0ng t\u1ed1t, t\u1eadp trung si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng.<\/span><\/li>\n<\/ol>\n<h3><b>7. B\u00e0i t\u1eadp Single Leg Stretch<\/b><\/h3>\n<p>B\u00e0i t\u1eadp k\u00e9o gi\u00e3n m\u1ed9t ch\u00e2n n\u00e0y t\u00e1c \u0111\u1ed9ng v\u00e0o c\u00e1c c\u01a1 trung t\u00e2m s\u00e2u, \u0111\u1ed3ng th\u1eddi c\u0169ng huy \u0111\u1ed9ng c\u01a1 m\u00f4ng v\u00e0 ch\u00e2n.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.s3.ap-southeast-1.amazonaws.com\/wp-content\/uploads\/2025\/11\/co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi10.webp\" alt=\"B\u00e0i t\u1eadp Pilates t\u0103ng c\u01b0\u1eddng c\u01a1 core - Single Leg Stretch\" width=\"800\" height=\"600\" title=\"co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi10\"><\/p>\n<p><em>B\u00e0i t\u1eadp Single Leg Stretch.<\/em><\/p>\n<p><b>C\u00e1ch th\u1ef1c hi\u1ec7n<\/b>:<\/p>\n<ol>\n<li>N\u1eb1m ng\u1eeda, \u00e9p l\u01b0ng d\u01b0\u1edbi xu\u1ed1ng th\u1ea3m.<\/li>\n<li>N\u00e2ng \u0111\u1ea7u v\u00e0 vai kh\u1ecfi th\u1ea3m, k\u00e9o c\u1ea3 hai \u0111\u1ea7u g\u1ed1i v\u1ec1 ph\u00eda ng\u1ef1c, hai tay \u00f4m l\u1ea5y \u1ed1ng ch\u00e2n.<\/li>\n<li>Gi\u1eef \u0111\u1ea7u nh\u1ea5c kh\u1ecfi th\u1ea3m, t\u1eeb t\u1eeb du\u1ed7i th\u1eb3ng m\u1ed9t ch\u00e2n ra xa trong khi v\u1eabn gi\u1eef ch\u00e2n kia co. \u0110\u1ed5i b\u00ean li\u00ean t\u1ee5c. Gi\u1eef chuy\u1ec3n \u0111\u1ed9ng ch\u1eadm r\u00e3i, c\u00f3 ki\u1ec3m so\u00e1t v\u00e0 duy tr\u00ec s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a core trong su\u1ed1t b\u00e0i t\u1eadp. M\u1ee5c ti\u00eau l\u00e0 30 l\u1ea7n l\u1eb7p l\u1ea1i (15 l\u1ea7n cho m\u1ed7i b\u00ean).<\/li>\n<\/ol>\n<h3><b>8. B\u00e0i t\u1eadp Mountain Climber<\/b><\/h3>\n<p><span>B\u00e0i t\u1eadp leo n\u00fai n\u00e0y \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3, t\u00e1c \u0111\u1ed9ng l\u00ean c\u01a1 b\u1ee5ng, m\u00f4ng, \u0111\u00f9i v\u00e0 l\u01b0ng d\u01b0\u1edbi.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.s3.ap-southeast-1.amazonaws.com\/wp-content\/uploads\/2025\/11\/co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi11.webp\" alt=\"B\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng c\u01a1 core - Mountain Climber\" width=\"800\" height=\"600\" title=\"co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi11\"><\/p>\n<p><em>B\u00e0i t\u1eadp Mountain Climber.<\/em><\/p>\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol>\n<li><span>V\u00e0o t\u01b0 th\u1ebf plank cao (ch\u1ed1ng \u0111\u1ea9y), hai tay th\u1eb3ng, m\u0169i ch\u00e2n ch\u1ea1m s\u00e0n.<\/span><\/li>\n<li><span>Gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng h\u00e0ng t\u1eeb vai \u0111\u1ebfn g\u00f3t ch\u00e2n, h\u00edt th\u1edf \u0111\u1ec1u.<\/span><\/li>\n<li><span>G\u1eadp \u0111\u1ea7u g\u1ed1i ch\u00e2n tr\u00e1i v\u1ec1 ph\u00eda ng\u1ef1c, \u0111\u1ed3ng th\u1eddi co c\u01a1 b\u1ee5ng. Sau \u0111\u00f3 du\u1ed7i th\u1eb3ng ch\u00e2n tr\u00e1i v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u v\u00e0 l\u1eb7p l\u1ea1i v\u1edbi ch\u00e2n ph\u1ea3i.<\/span><\/li>\n<\/ol>\n<h3><b>9. B\u00e0i t\u1eadp Pilates Hip Dips<\/b><\/h3>\n<p>\u0110\u1ed9ng t\u00e1c nh\u00fan h\u00f4ng sang ngang n\u00e0y t\u1eadp trung v\u00e0o c\u00e1c c\u01a1 xi\u00ean b\u1ee5ng, gi\u00fap \u0111\u1ecbnh h\u00ecnh ph\u1ea7n eo.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.s3.ap-southeast-1.amazonaws.com\/wp-content\/uploads\/2025\/11\/co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi12.webp\" alt=\"B\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng c\u01a1 core - Hip Dips\" width=\"800\" height=\"600\" title=\"co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi12\"><\/p>\n<p><em>B\u00e0i t\u1eadp Pilates Hip Dips.<\/em><\/p>\n<p><b>C\u00e1ch th\u1ef1c hi\u1ec7n<\/b>:<\/p>\n<ol>\n<li>B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank nghi\u00eang, m\u1ed9t tay ho\u1eb7c khu\u1ef7u tay ch\u1ed1ng s\u00e0n, hai h\u00f4ng x\u1ebfp ch\u1ed3ng l\u00ean nhau. \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi, c\u00f3 th\u1ec3 \u0111\u1eb7t \u0111\u1ea7u g\u1ed1i d\u01b0\u1edbi ch\u1ea1m s\u00e0n.<\/li>\n<li>S\u1eed d\u1ee5ng c\u01a1 core, h\u1ea1 h\u00f4ng xu\u1ed1ng g\u1ea7n ch\u1ea1m s\u00e0n, sau \u0111\u00f3 n\u00e2ng tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u. L\u1eb7p l\u1ea1i cho c\u1ea3 hai b\u00ean.<\/li>\n<\/ol>\n<h3><b>10. B\u00e0i t\u1eadp Side Plank<\/b><\/h3>\n<p><span>Side Plank l\u00e0 b\u00e0i t\u1eadp tuy\u1ec7t v\u1eddi \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 core v\u00e0 c\u00e1c c\u01a1 \u1ed5n \u0111\u1ecbnh hai b\u00ean h\u00f4ng.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.s3.ap-southeast-1.amazonaws.com\/wp-content\/uploads\/2025\/11\/co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi13.webp\" alt=\"B\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng c\u01a1 core - Side Plank\" width=\"800\" height=\"600\" title=\"co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi13\"><\/p>\n<p><em>B\u00e0i t\u1eadp Side Plank.<\/em><\/p>\n<p><span>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ol>\n<li><span>B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank c\u01a1 b\u1ea3n. Xoay ng\u01b0\u1eddi sang b\u00ean tr\u00e1i, ch\u1ed1ng khu\u1ef7u tay tr\u00e1i xu\u1ed1ng s\u00e0n, tay ph\u1ea3i gi\u01a1 th\u1eb3ng l\u00ean tr\u1ea7n nh\u00e0. \u0110\u1eb7t ch\u00e2n ph\u1ea3i l\u00ean tr\u00ean ch\u00e2n tr\u00e1i (ho\u1eb7c \u0111\u1eb7t ch\u00e2n ph\u1ea3i ph\u00eda tr\u01b0\u1edbc ch\u00e2n tr\u00e1i \u0111\u1ec3 d\u1ec5 h\u01a1n).<\/span><\/li>\n<li><span>Gi\u1eef c\u01a1 th\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n. Gi\u1eef t\u01b0 th\u1ebf c\u00e0ng l\u00e2u c\u00e0ng t\u1ed1t, sau \u0111\u00f3 \u0111\u1ed5i b\u00ean.<\/span><\/li>\n<\/ol>\n<h3><b>11. B\u00e0i t\u1eadp Dead Bugs<\/b><\/h3>\n<p>Dead Bugs gi\u00fap \u1ed5n \u0111\u1ecbnh c\u01a1 core, c\u1ed9t s\u1ed1ng v\u00e0 l\u01b0ng d\u01b0\u1edbi, r\u1ea5t quan tr\u1ecdng cho t\u01b0 th\u1ebf \u0111\u1eb9p.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.s3.ap-southeast-1.amazonaws.com\/wp-content\/uploads\/2025\/11\/co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi14.webp\" alt=\"B\u00e0i t\u1eadp Pilates t\u0103ng c\u01b0\u1eddng c\u01a1 core - Dead Bugs\" width=\"800\" height=\"600\" title=\"co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi14\"><\/p>\n<p><em>B\u00e0i t\u1eadp Dead Bugs.<\/em><\/p>\n<p class=\"inline-related-post\" style=\"color: #333333;font-style: italic;margin: 1em 0;padding: 0.5em 1em;background-color: #f9f9f9;border-left: 3px solid #007cba;border-radius: 4px\">Kh\u00e1m ph\u00e1: <a href=\"https:\/\/onsenaspa.com.vn\/xo-khuyen-tphcm-kham-pha-9-dia-chi-vang-cho-trai-nghiem-an-toan-dang-cap\/\" target=\"_blank\" rel=\"noopener noreferrer\" style=\"color: #007cba;text-decoration: underline;font-weight: 500\">Onsena SPA g\u1ee3i \u00fd: 9 Studio X\u1ecf Khuy\u00ean \u0110\u1ec9nh Cao TPHCM &#8211; An To\u00e0n, S\u00e0nh \u0110i\u1ec7u, C\u00e1 T\u00ednh \u0110\u1ed9c B\u1ea3n<\/a><\/p>\n<p><b>C\u00e1ch th\u1ef1c hi\u1ec7n<\/b>:<\/p>\n<ol>\n<li>N\u1eb1m ng\u1eeda, l\u01b0ng v\u00e0 vai \u00e1p s\u00e1t s\u00e0n.<\/li>\n<li>N\u00e2ng hai tay th\u1eb3ng l\u00ean tr\u00ean vai, hai ch\u00e2n \u1edf t\u01b0 th\u1ebf m\u1eb7t b\u00e0n (\u0111\u1ea7u g\u1ed1i g\u1eadp 90 \u0111\u1ed9, c\u1eb3ng ch\u00e2n song song s\u00e0n).<\/li>\n<li>H\u00edt v\u00e0o, sau \u0111\u00f3 th\u1edf ra, t\u1eeb t\u1eeb du\u1ed7i th\u1eb3ng ch\u00e2n tr\u00e1i v\u00e0 h\u1ea1 c\u00e1nh tay ph\u1ea3i xu\u1ed1ng cho \u0111\u1ebfn khi g\u1ea7n ch\u1ea1m s\u00e0n.<\/li>\n<li>H\u00edt v\u00e0o, \u0111\u01b0a tay v\u00e0 ch\u00e2n tr\u1edf l\u1ea1i v\u1ecb tr\u00ed b\u1eaft \u0111\u1ea7u. L\u1eb7p l\u1ea1i \u1edf ph\u00eda \u0111\u1ed1i di\u1ec7n. \u0110\u00e2y l\u00e0 m\u1ed9t l\u1ea7n l\u1eb7p l\u1ea1i.<\/li>\n<\/ol>\n<h3><b>12. B\u00e0i t\u1eadp Scissor Kicks<\/b><\/h3>\n<p>Ngo\u00e0i vi\u1ec7c t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 core, b\u00e0i t\u1eadp \u0111\u00e1 k\u00e9o c\u00f2n gi\u00fap ph\u00e1t tri\u1ec3n c\u01a1 m\u00f4ng, c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc v\u00e0 c\u01a1 kh\u00e9p.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.s3.ap-southeast-1.amazonaws.com\/wp-content\/uploads\/2025\/11\/co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi15.webp\" alt=\"B\u00e0i t\u1eadp Pilates t\u0103ng c\u01b0\u1eddng c\u01a1 core - Scissor Kicks\" width=\"800\" height=\"600\" title=\"co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi15\"><\/p>\n<p>B\u00e0i t\u1eadp Scissor Kicks<\/p>\n<p><b>C\u00e1ch th\u1ef1c hi\u1ec7n<\/b>:<\/p>\n<ol>\n<li>N\u1eb1m ng\u1eeda, \u00e9p l\u01b0ng d\u01b0\u1edbi xu\u1ed1ng s\u00e0n, nh\u1ea5c \u0111\u1ea7u v\u00e0 c\u1ed5 l\u00ean kh\u1ecfi th\u1ea3m.<\/li>\n<li>Gi\u1eef ch\u1eb7t core, h\u1ea1 ch\u00e2n ph\u1ea3i xu\u1ed1ng g\u1ea7n s\u00e0n, \u0111\u1ed3ng th\u1eddi n\u00e2ng ch\u00e2n tr\u00e1i l\u00ean cao.<\/li>\n<li>\u0110\u01b0a hai tay ra sau ch\u00e2n \u0111ang gi\u01a1 l\u00ean, k\u00e9o nh\u1eb9 v\u1ec1 ph\u00eda ng\u1ef1c.<\/li>\n<li>\u0110\u1ed5i b\u00ean: h\u1ea1 ch\u00e2n tr\u00e1i, n\u00e2ng ch\u00e2n ph\u1ea3i, k\u00e9o nh\u1eb9 v\u1ec1 ph\u00eda ng\u1ef1c. Ti\u1ebfp t\u1ee5c lu\u00e2n phi\u00ean hai b\u00ean.<\/li>\n<\/ol>\n<h3><b>13. B\u00e0i t\u1eadp Mountain Climbers (Pilates Style)<\/b><\/h3>\n<p>Phi\u00ean b\u1ea3n Pilates c\u1ee7a Mountain Climbers t\u1eadp trung v\u00e0o vi\u1ec7c th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c ch\u1eadm r\u00e3i v\u00e0 c\u00f3 ki\u1ec3m so\u00e1t, \u0111\u1ea3m b\u1ea3o c\u01a1 b\u1ee5ng lu\u00f4n ho\u1ea1t \u0111\u1ed9ng trong su\u1ed1t chuy\u1ec3n \u0111\u1ed9ng.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/onsenaspa.s3.ap-southeast-1.amazonaws.com\/wp-content\/uploads\/2025\/11\/co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi16.webp\" alt=\"B\u00e0i t\u1eadp Pilates t\u0103ng c\u01b0\u1eddng c\u01a1 core - Mountain Climbers\" width=\"800\" height=\"600\" title=\"co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi16\"><\/p>\n<p><em>B\u00e0i t\u1eadp Mountain Climbers.<\/em><\/p>\n<p><b>C\u00e1ch th\u1ef1c hi\u1ec7n<\/b>:<\/p>\n<ol>\n<li>B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank cao, hai tay r\u1ed9ng b\u1eb1ng vai, l\u01b0ng th\u1eb3ng, si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng (k\u00e9o r\u1ed1n v\u1ec1 ph\u00eda c\u1ed9t s\u1ed1ng).<\/li>\n<li>G\u1eadp \u0111\u1ea7u g\u1ed1i tr\u00e1i v\u00e0 \u0111\u01b0a v\u1ec1 ph\u00eda ng\u1ef1c m\u1ed9t c\u00e1ch ch\u1eadm r\u00e3i.<\/li>\n<li>Gi\u1eef t\u01b0 th\u1ebf m\u1ed9t nh\u1ecbp, sau \u0111\u00f3 du\u1ed7i th\u1eb3ng ch\u00e2n tr\u00e1i v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u. L\u1eb7p l\u1ea1i v\u1edbi ch\u00e2n ph\u1ea3i.<\/li>\n<\/ol>\n<p><span>Vi\u1ec7c t\u00edch h\u1ee3p c\u00e1c b\u00e0i t\u1eadp Pilates n\u00e0y v\u00e0o th\u00f3i quen h\u00e0ng ng\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 \u1ed5n \u0111\u1ecbnh cho c\u01a1 core m\u00e0 c\u00f2n g\u00f3p ph\u1ea7n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 v\u00e0 t\u01b0 th\u1ebf c\u01a1 th\u1ec3.<\/span><\/p>\n<p><span>N\u1eafm v\u1eefng ki\u1ebfn th\u1ee9c v\u1ec1 <strong>c\u01a1 core l\u00e0 g\u00ec<\/strong> v\u00e0 vai tr\u00f2 c\u1ee7a n\u00f3 l\u00e0 b\u01b0\u1edbc \u0111\u1ec7m quan tr\u1ecdng \u0111\u1ec3 x\u00e2y d\u1ef1ng m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3. Hy v\u1ecdng nh\u1eefng th\u00f4ng tin v\u00e0 b\u00e0i t\u1eadp tr\u00ean s\u1ebd gi\u00fap b\u1ea1n c\u00f3 c\u00e1i nh\u00ecn s\u00e2u s\u1eafc h\u01a1n v\u1ec1 c\u01a1 core v\u00e0 t\u1ef1 tin b\u1eaft \u0111\u1ea7u h\u00e0nh tr\u00ecnh r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe.<\/span><\/p>\n<p><!-- AI_CATEGORY_LINK_ADDED --><\/p>\n<p>Hy v\u1ecdng b\u00e0i vi\u1ebft \u0111\u00e3 cung c\u1ea5p cho b\u1ea1n nh\u1eefng ki\u1ebfn th\u1ee9c b\u1ed5 \u00edch v\u1ec1 c\u01a1 core v\u00e0 c\u00e1c b\u00e0i t\u1eadp Pilates hi\u1ec7u qu\u1ea3. \u0110\u1ec3 kh\u00e1m ph\u00e1 th\u00eam nhi\u1ec1u th\u00f4ng tin gi\u00e1 tr\u1ecb kh\u00e1c v\u1ec1 s\u1ee9c kh\u1ecfe v\u00e0 l\u00e0m \u0111\u1eb9p, h\u00e3y gh\u00e9 th\u0103m chuy\u00ean m\u1ee5c <a href=\"https:\/\/onsenaspa.com.vn\/tin-tuc\/\">Tin t\u1ee9c<\/a> c\u1ee7a ch\u00fang t\u00f4i.<\/p>","protected":false},"excerpt":{"rendered":"<p>Hi\u1ec3u r\u00f5 v\u1ec1 s\u1ee9c m\u1ea1nh ti\u1ec1m \u1ea9n c\u1ee7a nh\u00f3m c\u01a1 c\u1ed1t l\u00f5i l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 m\u1edf ra&#8230;<\/p>","protected":false},"author":2,"featured_media":9840,"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-9839","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.s3.ap-southeast-1.amazonaws.com\/wp-content\/uploads\/2025\/11\/co-core-la-gi-cac-bai-tap-pilates-tang-cuong-co-cot-loi-1-1-1.webp",800,460,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\/9839","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=9839"}],"version-history":[{"count":0,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/posts\/9839\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media\/9840"}],"wp:attachment":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media?parent=9839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/categories?post=9839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/tags?post=9839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}