{"id":9868,"date":"2025-11-11T14:44:21","date_gmt":"2025-11-11T14:44:21","guid":{"rendered":"https:\/\/onsenaspa.com.vn\/?p=9868"},"modified":"2025-11-11T15:07:38","modified_gmt":"2025-11-11T15:07:38","slug":"pilates-can-ban-huong-dan-toan-dien-cho-nguoi-moi-bat-dau-10-bai-tap-thiet-yeu","status":"publish","type":"post","link":"https:\/\/onsenaspa.com.vn\/en\/pilates-can-ban-huong-dan-toan-dien-cho-nguoi-moi-bat-dau-10-bai-tap-thiet-yeu\/","title":{"rendered":"Pilates C\u0103n B\u1ea3n: H\u01b0\u1edbng D\u1eabn To\u00e0n Di\u1ec7n Cho Ng\u01b0\u1eddi M\u1edbi B\u1eaft \u0110\u1ea7u & 10 B\u00e0i T\u1eadp Thi\u1ebft Y\u1ebfu"},"content":{"rendered":"

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Kh\u00e1m ph\u00e1 th\u1ebf gi\u1edbi Pilates qua l\u0103ng k\u00ednh c\u1ee7a ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, n\u01a1i nh\u1eefng chuy\u1ec3n \u0111\u1ed9ng tinh t\u1ebf h\u1ee9a h\u1eb9n mang l\u1ea1i s\u1ee9c kh\u1ecfe d\u1ebbo dai v\u00e0 v\u00f3c d\u00e1ng c\u00e2n \u0111\u1ed1i. Ch\u00fang t\u00f4i s\u1ebd c\u00f9ng b\u1ea1n gi\u1ea3i m\u00e3 nh\u1eefng b\u00ed \u1ea9n \u0111\u1ea7u ti\u00ean, \u0111\u1ed3ng th\u1eddi h\u00e9 l\u1ed9 nh\u1eefng b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 b\u1ea1n t\u1ef1 tin chinh ph\u1ee5c b\u1ed9 m\u00f4n n\u00e0y. Kh\u00e1m ph\u00e1 h\u00e0nh tr\u00ecnh r\u00e8n luy\u1ec7n c\u01a1 th\u1ec3 to\u00e0n di\u1ec7n c\u00f9ng Onsenaspa<\/a>.<\/p>\n

Pilates, v\u1edbi c\u00e1c chuy\u1ec3n \u0111\u1ed9ng tinh t\u1ebf nh\u01b0ng mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao, l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho nh\u1eefng ai mong mu\u1ed1n n\u00e2ng cao s\u1ee9c kh\u1ecfe v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng. Tuy nhi\u00ean, ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u c\u00f3 th\u1ec3 g\u1eb7p kh\u00f3 kh\u0103n n\u1ebfu thi\u1ebfu ki\u1ebfn th\u1ee9c n\u1ec1n t\u1ea3ng. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd cung c\u1ea5p nh\u1eefng th\u00f4ng tin c\u01a1 b\u1ea3n v\u1ec1 Pilates cho ng\u01b0\u1eddi m\u1edbi<\/strong> c\u00f9ng 10 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n, gi\u00fap b\u1ea1n ti\u1ebfp c\u1eadn b\u1ed9 m\u00f4n n\u00e0y m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3. H\u00e3y c\u00f9ng kh\u00e1m ph\u00e1 v\u00e0 b\u1eaft \u0111\u1ea7u h\u00e0nh tr\u00ecnh t\u1eadp luy\u1ec7n Pilates!<\/span><\/p>\n

T\u1ed5ng quan v\u1ec1 b\u1ed9 m\u00f4n Pilates d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/b><\/h2>\n

Pilates<\/strong> l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p r\u00e8n luy\u1ec7n \u0111\u00e3 t\u1ed3n t\u1ea1i g\u1ea7n m\u1ed9t th\u1ebf k\u1ef7, n\u1ed5i b\u1eadt v\u1edbi t\u00e1c \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng nh\u01b0ng hi\u1ec7u qu\u1ea3, ng\u00e0y c\u00e0ng \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng. C\u00e1c b\u00e0i t\u1eadp n\u00e0y t\u1eadp trung v\u00e0o vi\u1ec7c t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u00e1c nh\u00f3m c\u01a1 s\u00e2u, c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t, c\u00e2n b\u1eb1ng, tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3. Pilates ph\u00f9 h\u1ee3p v\u1edbi m\u1ecdi \u0111\u1ed1i t\u01b0\u1ee3ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u01b0\u1eddi m\u1edbi t\u1eadp ho\u1eb7c nh\u1eefng ai \u0111ang ph\u1ee5c h\u1ed3i sau ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/p>\n

\"Nh\u1eefng<\/p>\n

T\u00ecm hi\u1ec3u v\u1ec1 Pilates cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/em><\/p>\n

1. M\u1ee9c \u0111\u1ed9 d\u1ec5 d\u00e0ng c\u1ee7a Pilates cho ng\u01b0\u1eddi m\u1edbi<\/b><\/h3>\n

Pilates \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 l\u00e0 kh\u00e1 d\u1ec5 ti\u1ebfp c\u1eadn \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi. C\u00e1c b\u00e0i t\u1eadp \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf theo tr\u00ecnh t\u1ef1 t\u1eeb c\u01a1 b\u1ea3n \u0111\u1ebfn n\u00e2ng cao, gi\u00fap ng\u01b0\u1eddi t\u1eadp d\u1ec5 d\u00e0ng l\u00e0m quen v\u00e0 th\u00edch nghi. Nh\u1edd \u0111\u1eb7c t\u00ednh t\u00e1c \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng, Pilates ph\u00f9 h\u1ee3p v\u1edbi \u0111a s\u1ed1 m\u1ecdi ng\u01b0\u1eddi. Ngay c\u1ea3 nh\u1eefng ng\u01b0\u1eddi c\u00f3 kinh nghi\u1ec7m c\u0169ng th\u01b0\u1eddng b\u1eaft \u0111\u1ea7u l\u1ea1i t\u1eeb nh\u1eefng \u0111\u1ed9ng t\u00e1c c\u01a1 b\u1ea3n \u0111\u1ec3 c\u1ee7ng c\u1ed1 n\u1ec1n t\u1ea3ng.<\/span><\/p>\n

2. \u0110\u1ed9 tu\u1ed5i ph\u00f9 h\u1ee3p \u0111\u1ec3 t\u1eadp Pilates<\/b><\/h3>\n

Pilates kh\u00f4ng gi\u1edbi h\u1ea1n \u0111\u1ed9 tu\u1ed5i, ph\u00f9 h\u1ee3p v\u1edbi m\u1ecdi l\u1ee9a tu\u1ed5i, t\u1eeb tr\u1ebb em \u0111\u1ebfn ng\u01b0\u1eddi cao tu\u1ed5i. Tr\u1ebb em t\u1eeb 8 tu\u1ed5i, khi h\u1ec7 x\u01b0\u01a1ng \u0111\u00e3 ph\u00e1t tri\u1ec3n t\u01b0\u01a1ng \u0111\u1ed1i \u1ed5n \u0111\u1ecbnh, c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n. Ngay c\u1ea3 tr\u1ebb 5 tu\u1ed5i c\u0169ng c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp c\u01a1 b\u1ea3n. \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi l\u1edbn tu\u1ed5i, Pilates gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 s\u1ee9c kh\u1ecfe tinh th\u1ea7n. Quan tr\u1ecdng nh\u1ea5t l\u00e0 tinh th\u1ea7n s\u1eb5n s\u00e0ng h\u1ecdc h\u1ecfi v\u00e0 s\u1ef1 ki\u00ean tr\u00ec trong t\u1eadp luy\u1ec7n.<\/span><\/p>\n

3. Pilates l\u00e0 m\u1ed9t h\u00e0nh tr\u00ecnh r\u00e8n luy\u1ec7n li\u00ean t\u1ee5c<\/b><\/h3>\n

Pilates kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n nh\u1ea5t th\u1eddi m\u00e0 l\u00e0 m\u1ed9t h\u00e0nh tr\u00ecnh r\u00e8n luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, gi\u00fap c\u1ea3m nh\u1eadn s\u1ef1 thay \u0111\u1ed5i t\u00edch c\u1ef1c t\u1eeb b\u00ean trong c\u01a1 th\u1ec3. Vi\u1ec7c d\u00e0nh th\u1eddi gian t\u00ecm hi\u1ec3u, x\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n c\u00e1 nh\u00e2n v\u00e0 ki\u00ean tr\u00ec theo \u0111u\u1ed5i s\u1ebd gi\u00fap b\u1ea1n bi\u1ebfn Pilates th\u00e0nh m\u1ed9t ph\u1ea7n c\u1ee7a l\u1ed1i s\u1ed1ng, mang l\u1ea1i s\u1ef1 h\u1ee9ng th\u00fa v\u00e0 nh\u1eb9 nh\u00e0ng h\u01a1n trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n, \u0111\u1eb7c bi\u1ec7t khi c\u00f3 s\u1ef1 \u0111\u1ed3ng h\u00e0nh v\u00e0 \u0111\u1ed9ng vi\u00ean t\u1eeb ng\u01b0\u1eddi kh\u00e1c.<\/span><\/p>\n

4. T\u00e1c \u0111\u1ed9ng to\u00e0n di\u1ec7n c\u1ee7a Pilates l\u00ean c\u01a1 th\u1ec3<\/b><\/h3>\n

Pilates t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn to\u00e0n b\u1ed9 c\u01a1 th\u1ec3, kh\u00f4ng ch\u1ec9 t\u1eadp trung v\u00e0o m\u1ed9t b\u1ed9 ph\u1eadn c\u1ee5 th\u1ec3. Trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n, m\u1ed9t ph\u1ea7n c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c gi\u1eef c\u1ed1 \u0111\u1ecbnh trong khi ph\u1ea7n c\u00f2n l\u1ea1i v\u1eadn \u0111\u1ed9ng. S\u1ef1 \u0111a d\u1ea1ng trong c\u00e1c b\u00e0i t\u1eadp Pilates mang l\u1ea1i l\u1ee3i \u00edch cho to\u00e0n b\u1ed9 c\u01a1 th\u1ec3, b\u1ea5t k\u1ec3 tr\u00ecnh \u0111\u1ed9 c\u1ee7a ng\u01b0\u1eddi t\u1eadp.<\/span><\/p>\n

\"Nh\u1eefng<\/p>\n

Pilates t\u00e1c \u0111\u1ed9ng to\u00e0n di\u1ec7n l\u00ean c\u01a1 th\u1ec3.<\/em><\/p>\n

B\u00ean c\u1ea1nh \u0111\u00f3, Pilates c\u00f2n c\u00f3 c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh chuy\u00ean bi\u1ec7t d\u00e0nh cho c\u00e1c nh\u00f3m \u0111\u1ed1i t\u01b0\u1ee3ng nh\u01b0 ph\u1ee5 n\u1eef mang thai, ng\u01b0\u1eddi cao tu\u1ed5i, ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 c\u1ed9t s\u1ed1ng th\u1eaft l\u01b0ng hay m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng th\u1ea5p. V\u1edbi kh\u1ea3 n\u0103ng t\u00e1c \u0111\u1ed9ng to\u00e0n di\u1ec7n, Pilates kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t m\u00f4n th\u1ec3 thao m\u00e0 c\u00f2n c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 nh\u01b0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng hi\u1ec7u qu\u1ea3.<\/span><\/p>\n

5. Nguy\u00ean t\u1eafc “ch\u1ea5t l\u01b0\u1ee3ng h\u01a1n s\u1ed1 l\u01b0\u1ee3ng” trong Pilates<\/b><\/h3>\n

Ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng v\u00e0 s\u1ef1 ch\u00ednh x\u00e1c l\u00e0 nh\u1eefng nguy\u00ean t\u1eafc c\u1ed1t l\u00f5i trong Pilates. \u0110i\u1ec1u n\u00e0y nh\u1ea5n m\u1ea1nh t\u1ea7m quan tr\u1ecdng c\u1ee7a vi\u1ec7c th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a l\u1ee3i \u00edch c\u1ee7a m\u1ed7i b\u00e0i t\u1eadp. Thay v\u00ec th\u1ef1c hi\u1ec7n nhi\u1ec1u \u0111\u1ed9ng t\u00e1c m\u1ed9t c\u00e1ch v\u1ed9i v\u00e3, ng\u01b0\u1eddi t\u1eadp n\u00ean t\u1eadp trung v\u00e0o s\u1ef1 ch\u00ednh x\u00e1c v\u00e0 ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3. Vi\u1ec7c r\u00e8n luy\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt ngay t\u1eeb \u0111\u1ea7u gi\u00fap tr\u00e1nh h\u00ecnh th\u00e0nh c\u00e1c th\u00f3i quen t\u1eadp luy\u1ec7n sai l\u1ec7ch, ti\u1ebft ki\u1ec7m th\u1eddi gian v\u00e0 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 cao h\u01a1n.<\/span><\/p>\n

6. Vai tr\u00f2 c\u1ee7a h\u01a1i th\u1edf trong Pilates<\/b><\/h3>\n

H\u01a1i th\u1edf \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong Pilates, \u0111\u1eb7c bi\u1ec7t v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u. Vi\u1ec7c h\u00edt th\u1edf \u0111\u00fang c\u00e1ch kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng dung t\u00edch ph\u1ed5i m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n s\u1ef1 ph\u1ed1i h\u1ee3p gi\u1eefa c\u00e1c chuy\u1ec3n \u0111\u1ed9ng v\u00e0 duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n l\u00e2u d\u00e0i. H\u01a1i th\u1edf Pilates<\/strong> t\u1eadp trung v\u00e0o nh\u1ecbp th\u1edf ba chi\u1ec1u qua l\u1ed3ng x\u01b0\u01a1ng s\u01b0\u1eddn v\u00e0 c\u01a1 ho\u00e0nh, gi\u00fap k\u00edch ho\u1ea1t c\u00e1c nh\u00f3m c\u01a1 c\u1ed1t l\u00f5i nh\u01b0 c\u01a1 b\u1ee5ng, l\u01b0ng d\u01b0\u1edbi, m\u00f4ng, h\u00f4ng v\u00e0 s\u00e0n ch\u1eadu. M\u1ee5c ti\u00eau l\u00e0 t\u1ea1o s\u1ef1 d\u1ebbo dai cho c\u00e1c c\u01a1 n\u00e0y, kh\u00f4ng ph\u1ea3i l\u00e0 s\u1ef1 g\u1ed3ng c\u1ee9ng, \u0111i\u1ec1u n\u00e0y \u0111\u1ea1t \u0111\u01b0\u1ee3c th\u00f4ng qua vi\u1ec7c ki\u1ec3m so\u00e1t nh\u1ecbp th\u1edf m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/span><\/p>\n

7. X\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n Pilates<\/b><\/h3>\n

Vi\u1ec7c l\u1eadp k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n Pilates<\/strong> l\u00e0 c\u1ea7n thi\u1ebft \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 mong mu\u1ed1n. M\u1ed9t k\u1ebf ho\u1ea1ch r\u00f5 r\u00e0ng gi\u00fap ng\u01b0\u1eddi t\u1eadp theo d\u00f5i ti\u1ebfn tr\u00ecnh, x\u00e1c \u0111\u1ecbnh m\u1ee5c ti\u00eau v\u00e0 ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p. K\u1ebf ho\u1ea1ch n\u00e0y c\u0169ng \u0111\u00f3ng vai tr\u00f2 l\u00e0 ngu\u1ed3n \u0111\u1ed9ng l\u1ef1c \u0111\u1ec3 duy tr\u00ec vi\u1ec7c t\u1eadp luy\u1ec7n l\u00e2u d\u00e0i, bi\u1ebfn Pilates th\u00e0nh m\u1ed9t th\u00f3i quen kh\u00f4ng th\u1ec3 thi\u1ebfu trong cu\u1ed9c s\u1ed1ng.<\/span><\/p>\n

8. T\u1ea7n su\u1ea5t t\u1eadp luy\u1ec7n Pilates h\u1ee3p l\u00fd<\/b><\/h3>\n

Kh\u00f4ng c\u00f3 m\u1ed9t quy \u0111\u1ecbnh c\u1ed1 \u0111\u1ecbnh v\u1ec1 s\u1ed1 bu\u1ed5i t\u1eadp Pilates m\u1ed7i tu\u1ea7n cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u. Nhi\u1ec1u ng\u01b0\u1eddi nh\u1eadn th\u1ea5y 2 bu\u1ed5i\/tu\u1ea7n l\u00e0 \u0111\u1ee7, trong khi s\u1ed1 kh\u00e1c l\u1ea1i th\u1ea5y 3 bu\u1ed5i\/tu\u1ea7n hi\u1ec7u qu\u1ea3 h\u01a1n. Th\u1eadm ch\u00ed, c\u00f3 nh\u1eefng ng\u01b0\u1eddi t\u1eadp luy\u1ec7n t\u1edbi 5 bu\u1ed5i\/tu\u1ea7n. T\u1ea7n su\u1ea5t t\u1eadp luy\u1ec7n l\u00fd t\u01b0\u1edfng ph\u1ee5 thu\u1ed9c v\u00e0o th\u1ec3 tr\u1ea1ng v\u00e0 m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n c\u1ee7a b\u1ea1n.<\/span><\/p>\n

\"Nh\u1eefng<\/p>\n

T\u1ea7n su\u1ea5t t\u1eadp luy\u1ec7n Pilates c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh theo th\u1ec3 tr\u1ea1ng v\u00e0 m\u1ee5c ti\u00eau.<\/em><\/p>\n

Kh\u1edfi \u0111\u1ea7u v\u1edbi 2-3 bu\u1ed5i\/tu\u1ea7n l\u00e0 h\u1ee3p l\u00fd. Khi c\u01a1 th\u1ec3 \u0111\u00e3 quen d\u1ea7n, b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng l\u00ean 3-5 bu\u1ed5i\/tu\u1ea7n. Pilates c\u00f3 th\u1ec3 tr\u1edf th\u00e0nh m\u1ed9t ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y m\u00e0 kh\u00f4ng c\u1ea7n tu\u00e2n theo m\u1ed9t l\u1ecbch tr\u00ecnh c\u1ed1 \u0111\u1ecbnh.<\/span><\/p>\n

T\u00ecm hi\u1ec3u: Tri\u1ec7t L\u00f4ng V\u0129nh Vi\u1ec5n To\u00e0n Th\u00e2n: B\u00ed Quy\u1ebft S\u1edf H\u1eefu L\u00e0n Da M\u1ecbn M\u00e0ng, T\u1ef1 Tin Tr\u1ecdn \u0110\u1eddi<\/a><\/p>\n

9. Ph\u00e2n bi\u1ec7t Yoga v\u00e0 Pilates<\/b><\/h3>\n

Nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng nh\u1ea7m l\u1eabn gi\u1eefa Yoga v\u00e0 Pilates<\/strong>, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi c\u00e1c b\u00e0i t\u1eadp \u0111\u1ec1u s\u1eed d\u1ee5ng th\u1ea3m ho\u1eb7c b\u00f3ng h\u1ed7 tr\u1ee3. C\u1ea3 hai b\u1ed9 m\u00f4n \u0111\u1ec1u h\u01b0\u1edbng \u0111\u1ebfn vi\u1ec7c r\u00e8n luy\u1ec7n c\u1ea3 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n, tuy nhi\u00ean, c\u00f3 nh\u1eefng \u0111i\u1ec3m kh\u00e1c bi\u1ec7t r\u00f5 r\u1ec7t trong ph\u01b0\u01a1ng ph\u00e1p th\u1ef1c hi\u1ec7n. Pilates t\u1eadp trung v\u00e0o c\u00e1c chuy\u1ec3n \u0111\u1ed9ng c\u00f3 t\u00ednh \u0111\u1ed9ng l\u1ef1c, nh\u1eb1m t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho nh\u00f3m c\u01a1 c\u1ed1t l\u00f5i, bao g\u1ed3m c\u01a1 b\u1ee5ng, l\u01b0ng d\u01b0\u1edbi, h\u00f4ng v\u00e0 m\u00f4ng, t\u1eeb \u0111\u00f3 gi\u00fap \u1ed5n \u0111\u1ecbnh c\u01a1 th\u1ec3.<\/span><\/p>\n

Trong khi \u0111\u00f3, Yoga kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 v\u1eadn \u0111\u1ed9ng m\u00e0 c\u00f2n l\u00e0 m\u1ed9t h\u00e0nh tr\u00ecnh tr\u1ea3i nghi\u1ec7m ch\u00e1nh ni\u1ec7m v\u00e0 k\u1ebft n\u1ed1i t\u00e2m linh, mang l\u1ea1i c\u1ea3m gi\u00e1c th\u01b0 th\u00e1i v\u00e0 b\u00ecnh y\u00ean. Pilates, m\u1eb7t kh\u00e1c, ch\u00fa tr\u1ecdng v\u00e0o vi\u1ec7c r\u00e8n luy\u1ec7n v\u00e0 x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh cho to\u00e0n b\u1ed9 h\u1ec7 c\u01a1 b\u1eafp.<\/span><\/p>\n

10. L\u1ef1a ch\u1ecdn m\u00f4i tr\u01b0\u1eddng t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p<\/b><\/h3>\n

\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, vi\u1ec7c l\u1ef1a ch\u1ecdn m\u1ed9t m\u00f4i tr\u01b0\u1eddng t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p l\u00e0 r\u1ea5t quan tr\u1ecdng. D\u00f9 t\u1eadp luy\u1ec7n t\u1ea1i nh\u00e0 hay t\u1ea1i c\u00e1c trung t\u00e2m chuy\u00ean nghi\u1ec7p, m\u1ed7i l\u1ef1a ch\u1ecdn \u0111\u1ec1u c\u00f3 nh\u1eefng \u01b0u v\u00e0 nh\u01b0\u1ee3c \u0111i\u1ec3m ri\u00eang. Khi m\u1edbi l\u00e0m quen, vi\u1ec7c tham gia c\u00e1c l\u1edbp h\u1ecdc Pilates<\/strong> t\u1ea1i trung t\u00e2m c\u00f3 s\u1ef1 h\u01b0\u1edbng d\u1eabn c\u1ee7a hu\u1ea5n luy\u1ec7n vi\u00ean l\u00e0 \u0111i\u1ec1u n\u00ean l\u00e0m. \u0110i\u1ec1u n\u00e0y gi\u00fap b\u1ea1n tr\u00e1nh sai s\u00f3t trong k\u1ef9 thu\u1eadt v\u00e0 t\u1ed1i \u01b0u h\u00f3a hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n. Sau khi \u0111\u00e3 n\u1eafm v\u1eefng c\u00e1c k\u1ef9 thu\u1eadt c\u01a1 b\u1ea3n, b\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc t\u1eadp luy\u1ec7n t\u1ea1i nh\u00e0.<\/span><\/p>\n

11. Trang b\u1ecb d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3 cho ng\u01b0\u1eddi m\u1edbi t\u1eadp Pilates<\/b><\/h3>\n

D\u00f9 t\u1eadp luy\u1ec7n \u1edf b\u1ea5t c\u1ee9 \u0111\u00e2u, d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp, t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 kh\u00f3 ho\u1eb7c s\u1ef1 \u0111a d\u1ea1ng. Khi t\u1eadp t\u1ea1i nh\u00e0, b\u1ea1n c\u1ea7n chu\u1ea9n b\u1ecb c\u00e1c thi\u1ebft b\u1ecb nh\u01b0 th\u1ea3m t\u1eadp, b\u00f3ng, v\u00f2ng t\u1eadp ho\u1eb7c c\u00e1c lo\u1ea1i m\u00e1y h\u1ed7 tr\u1ee3. T\u1ea1i c\u00e1c ph\u00f2ng t\u1eadp chuy\u00ean nghi\u1ec7p, nh\u1eefng thi\u1ebft b\u1ecb n\u00e0y th\u01b0\u1eddng \u0111\u00e3 \u0111\u01b0\u1ee3c trang b\u1ecb \u0111\u1ea7y \u0111\u1ee7.<\/span><\/p>\n

Ngo\u00e0i nh\u1eefng th\u00f4ng tin tr\u00ean, ng\u01b0\u1eddi t\u1eadp Pilates c\u1ea7n l\u01b0u \u00fd th\u00eam c\u00e1c kh\u00eda c\u1ea1nh sau:<\/span><\/p>\n

\u2013 Tham v\u1ea5n \u00fd ki\u1ebfn chuy\u00ean gia y t\u1ebf<\/b>: N\u1ebfu b\u1ea1n v\u1eeba h\u1ed3i ph\u1ee5c sau b\u1ec7nh ho\u1eb7c ph\u1eabu thu\u1eadt, vi\u1ec7c tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u t\u1eadp Pilates l\u00e0 r\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 ph\u00f2ng tr\u00e1nh c\u00e1c ch\u1ea5n th\u01b0\u01a1ng ti\u1ec1m \u1ea9n.<\/span><\/p>\n

\u2013 T\u00ecm ki\u1ebfm s\u1ef1 h\u01b0\u1edbng d\u1eabn t\u1eeb ng\u01b0\u1eddi c\u00f3 kinh nghi\u1ec7m<\/b>: Khi m\u1edbi b\u1eaft \u0111\u1ea7u, s\u1ef1 ch\u1ec9 d\u1eabn c\u1ee7a nh\u1eefng ng\u01b0\u1eddi c\u00f3 kinh nghi\u1ec7m s\u1ebd gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt v\u00e0 s\u1eed d\u1ee5ng d\u1ee5ng c\u1ee5 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/span><\/p>\n

\u2013 \u0110\u00e1nh gi\u00e1 \u0111\u00fang m\u1ee9c \u0111\u1ed9 kh\u00f3 c\u1ee7a b\u00e0i t\u1eadp<\/b>: Pilates c\u00f3 nhi\u1ec1u c\u1ea5p \u0111\u1ed9 t\u1eeb c\u01a1 b\u1ea3n \u0111\u1ebfn n\u00e2ng cao. Vi\u1ec7c hi\u1ec3u r\u00f5 c\u00e1c k\u1ef9 thu\u1eadt l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 t\u1eadp luy\u1ec7n an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3.<\/span><\/p>\n

\u2013 Duy tr\u00ec s\u1ef1 ki\u00ean tr\u00ec v\u00e0 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng l\u00e0nh m\u1ea1nh<\/b>: \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t, s\u1ef1 ki\u00ean tr\u00ec, th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt v\u00e0 k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khoa h\u1ecdc l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng, g\u00f3p ph\u1ea7n \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u00f3c d\u00e1ng mong mu\u1ed1n.<\/span><\/p>\n

10 B\u00e0i t\u1eadp Pilates c\u01a1 b\u1ea3n d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/b><\/h2>\n

Pilates c\u00f3 r\u1ea5t nhi\u1ec1u b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1edbi, v\u00e0 m\u1ed7i ng\u01b0\u1eddi s\u1ebd c\u00f3 m\u1ed9t l\u1ed9 tr\u00ecnh t\u1eadp luy\u1ec7n ri\u00eang t\u00f9y thu\u1ed9c v\u00e0o th\u1ec3 tr\u1ea1ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n, d\u1ec5 d\u00e0ng th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0.<\/span><\/p>\n

B\u00e0i t\u1eadp 1: The Hundred<\/b><\/h3>\n

C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b>:<\/span><\/p>\n

\"B\u00e0i<\/p>\n

B\u00e0i t\u1eadp The Hundred trong Pilates.<\/em><\/p>\n

Xem th\u00eam: 18+ M\u1eabu Voucher Spa Sang Ch\u1ea3nh: B\u00ed Quy\u1ebft Thu H\u00fat Kh\u00e1ch H\u00e0ng D\u1ecbp \u0110\u1eb7c Bi\u1ec7t<\/a><\/p>\n

    \n
  1. N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, hai tay v\u00e0 ch\u00e2n du\u1ed7i th\u1eb3ng t\u1ef1 nhi\u00ean.<\/span><\/li>\n
  2. N\u00e2ng hai ch\u00e2n l\u00ean, gi\u1eef song song v\u1edbi s\u00e0n, kh\u00e9p nh\u1eb9.<\/span><\/li>\n
  3. Nh\u1ea5c vai v\u00e0 c\u1ed5 l\u00ean kh\u1ecfi s\u00e0n, hai tay du\u1ed7i th\u1eb3ng, th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c v\u1ed7 nh\u1eb9 l\u00ean xu\u1ed1ng theo nh\u1ecbp th\u1edf m\u00e0 kh\u00f4ng ch\u1ea1m s\u00e0n. Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf ch\u00e2n, h\u00edt s\u00e2u v\u00e0 th\u1edf \u0111\u1ec1u. Th\u1ef1c hi\u1ec7n kho\u1ea3ng 5 l\u1ea7n h\u00edt th\u1edf, m\u1ed7i l\u1ea7n k\u00e9o d\u00e0i 5 gi\u00e2y.<\/span><\/li>\n
  4. L\u1eb7p l\u1ea1i chu\u1ed7i \u0111\u1ed9ng t\u00e1c kho\u1ea3ng 10 l\u1ea7n, ngh\u1ec9 ng\u01a1i khi c\u1ea7n.<\/span><\/li>\n<\/ol>\n

    B\u00e0i t\u1eadp 2: Single-Leg Teaser<\/b><\/h3>\n

    C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b>:<\/span><\/p>\n

    \"B\u00e0i<\/p>\n

    B\u00e0i t\u1eadp Single-Leg Teaser trong Pilates.<\/em><\/p>\n

      \n
    1. N\u1eb1m ng\u1eeda, hai tay du\u1ed7i th\u1eb3ng, l\u00f2ng b\u00e0n tay \u00fap. G\u1eadp g\u1ed1i v\u00e0 \u0111\u1eb7t hai b\u00e0n ch\u00e2n ph\u1eb3ng tr\u00ean s\u00e0n.<\/span><\/li>\n
    2. Nh\u1ea5c ch\u00e2n tr\u00e1i l\u00ean, t\u1ea1o m\u1ed9t g\u00f3c 45 \u0111\u1ed9 so v\u1edbi s\u00e0n. \u0110\u1ed3ng th\u1eddi, n\u00e2ng ph\u1ea7n th\u00e2n tr\u00ean kh\u1ecfi s\u00e0n, hai tay du\u1ed7i th\u1eb3ng song song v\u1edbi nhau.<\/span><\/li>\n
    3. Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong kho\u1ea3ng 3 gi\u00e2y, sau \u0111\u00f3 t\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/li>\n
    4. L\u1eb7p l\u1ea1i t\u01b0\u01a1ng t\u1ef1 v\u1edbi ch\u00e2n ph\u1ea3i. Th\u1ef1c hi\u1ec7n kho\u1ea3ng 5 l\u1ea7n cho m\u1ed7i b\u00ean.<\/span><\/li>\n<\/ol>\n

      B\u00e0i t\u1eadp 3: Swimming<\/b><\/h3>\n

      C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b>:<\/span><\/p>\n

      \"B\u00e0i<\/p>\n

      B\u00e0i t\u1eadp Swimming trong Pilates.<\/em><\/p>\n

        \n
      1. N\u1eb1m s\u1ea5p, hai tay v\u00e0 ch\u00e2n du\u1ed7i th\u1eb3ng.<\/span><\/li>\n
      2. Nh\u1ea5c c\u1ea3 hai tay v\u00e0 ch\u00e2n kh\u1ecfi m\u1eb7t s\u00e0n, gi\u1eef m\u1eb7t \u00fap xu\u1ed1ng.<\/span><\/li>\n
      3. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c rung nh\u1eb9 tay v\u00e0 ch\u00e2n, chuy\u1ec3n \u0111\u1ed9ng t\u1eeb h\u00f4ng v\u00e0 vai, kh\u00f4ng ph\u1ea3i t\u1eeb \u0111\u1ea7u g\u1ed1i hay khu\u1ef7u tay.<\/span><\/li>\n
      4. H\u00edt th\u1edf \u0111\u1ec1u \u0111\u1eb7n trong su\u1ed1t qu\u00e1 tr\u00ecnh th\u1ef1c hi\u1ec7n.<\/span><\/li>\n<\/ol>\n

        B\u00e0i t\u1eadp 4: Mermaid<\/b><\/h3>\n

        C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b>:<\/span><\/p>\n

        \"B\u00e0i<\/p>\n

        B\u00e0i t\u1eadp Mermaid trong Pilates.<\/em><\/p>\n

          \n
        1. Ng\u1ed3i th\u1eb3ng l\u01b0ng, hai ch\u00e2n g\u1eadp l\u1ea1i v\u00e0 \u0111\u1eb7t sang m\u1ed9t b\u00ean. Tay tr\u00e1i ch\u1ea1m v\u00e0o g\u00f3t ch\u00e2n tr\u00e1i, tay ph\u1ea3i gi\u01a1 th\u1eb3ng l\u00ean cao, t\u1ea1o c\u1ea3m gi\u00e1c c\u0103ng du\u1ed7i.<\/span><\/li>\n
        2. S\u1eed d\u1ee5ng l\u1ef1c t\u1eeb tay ph\u1ea3i v\u00e0 th\u00e2n tr\u00ean \u0111\u1ec3 nghi\u00eang ng\u01b0\u1eddi sang b\u00ean tr\u00e1i, c\u1ea3m nh\u1eadn s\u1ef1 c\u0103ng gi\u00e3n \u1edf c\u01a1 li\u00ean s\u01b0\u1eddn v\u00e0 tay. \u0110i\u1ec1u ch\u1ec9nh nh\u1ecbp th\u1edf v\u00e0 gi\u1eef t\u01b0 th\u1ebf.<\/span><\/li>\n
        3. Gi\u1eef nguy\u00ean trong kho\u1ea3ng 3 gi\u00e2y, sau \u0111\u00f3 tr\u1edf v\u1ec1 t\u01b0 th\u1ebf chu\u1ea9n b\u1ecb.<\/span><\/li>\n
        4. Th\u1ef1c hi\u1ec7n kho\u1ea3ng 10 l\u1ea7n. L\u1eb7p l\u1ea1i t\u01b0\u01a1ng t\u1ef1 cho b\u00ean c\u00f2n l\u1ea1i.<\/span><\/li>\n<\/ol>\n

          B\u00e0i t\u1eadp 5: Bird Dog<\/b><\/h3>\n

          C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b>:<\/span><\/p>\n

          \"B\u00e0i<\/p>\n

          B\u00e0i t\u1eadp Bird Dog trong Pilates.<\/em><\/p>\n

            \n
          1. Qu\u1ef3 tr\u00ean th\u1ea3m b\u1eb1ng \u0111\u1ea7u g\u1ed1i v\u00e0 hai l\u00f2ng b\u00e0n tay.<\/span><\/li>\n
          2. V\u01b0\u01a1n m\u1ed9t tay v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u0111\u1ed3ng th\u1eddi du\u1ed7i th\u1eb3ng ch\u00e2n \u0111\u1ed1i di\u1ec7n ra ph\u00eda sau. Gi\u1eef cho h\u00f4ng v\u00e0 l\u01b0ng th\u1eb3ng.<\/span><\/li>\n
          3. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y kho\u1ea3ng 10 l\u1ea7n.<\/span><\/li>\n
          4. \u0110\u1ed5i b\u00ean, l\u1eb7p l\u1ea1i t\u01b0\u01a1ng t\u1ef1 v\u1edbi tay v\u00e0 ch\u00e2n c\u00f2n l\u1ea1i.<\/span><\/li>\n<\/ol>\n

            B\u00e0i t\u1eadp 6: Criss-Cross<\/b><\/h3>\n

            C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b>:<\/span><\/p>\n

            \"B\u00e0i<\/p>\n

            B\u00e0i t\u1eadp Criss-Cross trong Pilates.<\/em><\/p>\n

              \n
            1. N\u1eb1m ng\u1eeda, hai tay \u0111\u1eb7t sau \u0111\u1ea7u, g\u1eadp hai ch\u00e2n v\u00e0 gi\u1eef song song v\u1edbi s\u00e0n.<\/span><\/li>\n
            2. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u00e1 xen k\u1ebd hai ch\u00e2n v\u1ec1 ph\u00eda tr\u01b0\u1edbc, \u0111\u1ed3ng th\u1eddi xoay th\u00e2n tr\u00ean sang tr\u00e1i v\u00e0 ph\u1ea3i, khu\u1ef7u tay h\u01b0\u1edbng v\u1ec1 \u0111\u1ea7u g\u1ed1i \u0111\u1ed1i di\u1ec7n.<\/span><\/li>\n
            3. Th\u1ef1c hi\u1ec7n li\u00ean t\u1ee5c trong kho\u1ea3ng 3 ph\u00fat.<\/span><\/li>\n<\/ol>\n

              B\u00e0i t\u1eadp 7: Rolling Like a Ball<\/b><\/h3>\n

              C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b>:<\/span><\/p>\n

              \"B\u00e0i<\/p>\n

              B\u00e0i t\u1eadp Rolling Like a Ball trong Pilates.<\/em><\/p>\n

                \n
              1. Ng\u1ed3i tr\u00ean th\u1ea3m, g\u1eadp g\u1ed1i v\u00e0 hai b\u00e0n ch\u00e2n ch\u1ea1m nhau. Hai tay \u00f4m l\u1ea5y ph\u1ea7n sau c\u1ee7a \u0111\u00f9i.<\/span><\/li>\n
              2. S\u1eed d\u1ee5ng l\u1ef1c \u0111\u1ec3 b\u1eadt ng\u01b0\u1eddi ra sau, sao cho l\u1ea7n l\u01b0\u1ee3t m\u00f4ng, l\u01b0ng d\u01b0\u1edbi, l\u01b0ng gi\u1eefa v\u00e0 \u0111\u1ea7u ch\u1ea1m s\u00e0n.<\/span><\/li>\n
              3. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y kho\u1ea3ng 5 l\u1ea7n.<\/span><\/li>\n<\/ol>\n

                B\u00e0i t\u1eadp 8: Single-Leg Circles<\/b><\/h3>\n

                C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b>:<\/span><\/p>\n

                \"B\u00e0i<\/p>\n

                B\u00e0i t\u1eadp Single-Leg Circles trong Pilates.<\/em><\/p>\n

                  \n
                1. N\u1eb1m ng\u1eeda, hai tay du\u1ed7i th\u1eb3ng d\u1ecdc th\u00e2n, hai ch\u00e2n du\u1ed7i th\u1eb3ng.<\/span><\/li>\n
                2. Nh\u1ea5c ch\u00e2n tr\u00e1i l\u00ean cao, gi\u1eef th\u1eb3ng. S\u1eed d\u1ee5ng kh\u1edbp h\u00e1ng l\u00e0m t\u00e2m, v\u1ebd m\u1ed9t v\u00f2ng tr\u00f2n b\u1eb1ng ch\u00e2n tr\u00e1i.<\/span><\/li>\n
                3. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c t\u01b0\u01a1ng t\u1ef1 v\u1edbi ch\u00e2n ph\u1ea3i. Th\u1ef1c hi\u1ec7n kho\u1ea3ng 10 v\u00f2ng cho m\u1ed7i b\u00ean.<\/span><\/li>\n<\/ol>\n

                  B\u00e0i t\u1eadp 9: The Saw<\/b><\/h3>\n

                  C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b>:<\/span><\/p>\n

                  \"B\u00e0i<\/p>\n

                  B\u00e0i t\u1eadp The Saw trong Pilates.<\/em><\/p>\n

                    \n
                  1. Ng\u1ed3i th\u1eb3ng l\u01b0ng, hai ch\u00e2n dang r\u1ed9ng b\u1eb1ng vai, hai tay gi\u01a1 ngang vai.<\/span><\/li>\n
                  2. V\u1eb7n m\u00ecnh sang b\u00ean tr\u00e1i, \u0111\u1ed3ng th\u1eddi di chuy\u1ec3n tay theo. Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf ch\u00e2n. C\u00fai ng\u01b0\u1eddi xu\u1ed1ng, h\u00edt s\u00e2u, v\u00e0 th\u1edf ra khi tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/span><\/li>\n
                  3. Th\u1ef1c hi\u1ec7n kho\u1ea3ng 8 l\u1ea7n cho m\u1ed7i b\u00ean.<\/span><\/li>\n<\/ol>\n

                    B\u00e0i t\u1eadp 10: Scissors<\/b><\/h3>\n

                    C\u00e1ch th\u1ef1c hi\u1ec7n<\/i><\/b>:<\/span><\/p>\n

                    \"B\u00e0i<\/p>\n

                    B\u00e0i t\u1eadp Scissors trong Pilates.<\/em><\/p>\n

                    Kh\u00e1m ph\u00e1: 13 Thi\u00ean \u0110\u01b0\u1eddng Massage T\u1ea1i TP.HCM: Th\u01b0 Gi\u00e3n T\u1ed1i \u01afu, \u0110\u1eb3ng C\u1ea5p V\u01b0\u1ee3t Tr\u1ed9i<\/a><\/p>\n

                      \n
                    1. N\u1eb1m ng\u1eeda, n\u00e2ng nh\u1eb9 \u0111\u1ea7u, c\u1ed5 v\u00e0 vai kh\u1ecfi s\u00e0n.<\/span><\/li>\n
                    2. Du\u1ed7i th\u1eb3ng hai ch\u00e2n l\u00ean cao, c\u00e1c ng\u00f3n ch\u00e2n h\u01b0\u1edbng l\u00ean tr\u1ea7n nh\u00e0.<\/span><\/li>\n
                    3. T\u1eeb t\u1eeb h\u1ea1 m\u1ed9t ch\u00e2n xu\u1ed1ng g\u1ea7n s\u00e0n, sau \u0111\u00f3 n\u00e2ng tr\u1edf l\u1ea1i v\u1ecb tr\u00ed c\u0169, ti\u1ebfp t\u1ee5c h\u1ea1 ch\u00e2n kia. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c lu\u00e2n phi\u00ean hai ch\u00e2n.<\/span><\/li>\n
                    4. S\u1eed d\u1ee5ng hai tay nh\u1eb9 nh\u00e0ng \u00f4m l\u1ea5y ch\u00e2n \u0111ang du\u1ed7i th\u1eb3ng \u0111\u1ec3 h\u1ed7 tr\u1ee3 c\u01a1 th\u1ec3.<\/span><\/li>\n<\/ol>\n

                      Pilates l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3, gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n, t\u0103ng c\u01b0\u1eddng s\u1ef1 d\u1ebbo dai v\u00e0 c\u00e2n b\u1eb1ng cho c\u01a1 th\u1ec3. B\u1eb1ng c\u00e1ch n\u1eafm v\u1eefng nh\u1eefng ki\u1ebfn th\u1ee9c c\u01a1 b\u1ea3n v\u00e0 th\u1ef1c h\u00e0nh \u0111\u1ec1u \u0111\u1eb7n 10 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n \u0111\u01b0\u1ee3c gi\u1edbi thi\u1ec7u, ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u c\u00f3 th\u1ec3 t\u1ef1 tin tr\u00ean h\u00e0nh tr\u00ecnh t\u1eadp luy\u1ec7n Pilates. H\u00e3y ki\u00ean tr\u00ec, l\u1eafng nghe c\u01a1 th\u1ec3 m\u00ecnh, v\u00e0 b\u1ea1n s\u1ebd th\u1ea5y s\u1ef1 thay \u0111\u1ed5i t\u00edch c\u1ef1c qua t\u1eebng bu\u1ed5i t\u1eadp. Ch\u00fac b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau c\u1ee7a m\u00ecnh!<\/span><\/p>\n

                      T\u00e0i li\u1ec7u tham kh\u1ea3o:<\/span><\/span><\/p>\n

                      \u00bb Chi ph\u00ed t\u1eadp luy\u1ec7n Pilates<\/span><\/b><\/p>\n

                      \u00bb Ngu\u1ed3n g\u1ed1c v\u00e0 s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a ph\u01b0\u01a1ng ph\u00e1p Pilates<\/span><\/b><\/p>\n

                      \u00bb 6 Nguy\u00ean t\u1eafc c\u1ed1t l\u00f5i trong t\u1eadp luy\u1ec7n Pilates<\/span><\/b><\/p>\n

                      <\/p>\n

                      Hy v\u1ecdng v\u1edbi h\u01b0\u1edbng d\u1eabn chi ti\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 c\u00f3 c\u00e1i nh\u00ecn to\u00e0n di\u1ec7n v\u1ec1 Pilates cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u. \u0110\u1ec3 ti\u1ebfp t\u1ee5c h\u00e0nh tr\u00ecnh kh\u00e1m ph\u00e1 s\u00e2u h\u01a1n v\u1ec1 c\u00e1c ph\u01b0\u01a1ng ph\u00e1p r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe v\u00e0 s\u1eafc \u0111\u1eb9p, \u0111\u1eebng qu\u00ean gh\u00e9 th\u0103m chuy\u00ean m\u1ee5c Tin t\u1ee9c<\/a> c\u1ee7a ch\u00fang t\u00f4i.<\/p>","protected":false},"excerpt":{"rendered":"

                      Kh\u00e1m ph\u00e1 th\u1ebf gi\u1edbi Pilates qua l\u0103ng k\u00ednh c\u1ee7a ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, n\u01a1i nh\u1eefng chuy\u1ec3n \u0111\u1ed9ng tinh…<\/p>","protected":false},"author":2,"featured_media":9869,"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-9868","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\/pilates-cho-nguoi-moi-bat-dau-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\/9868","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=9868"}],"version-history":[{"count":0,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/posts\/9868\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media\/9869"}],"wp:attachment":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media?parent=9868"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/categories?post=9868"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/tags?post=9868"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}