{"id":9978,"date":"2025-11-08T06:24:46","date_gmt":"2025-11-08T06:24:46","guid":{"rendered":"https:\/\/onsenaspa.com.vn\/?p=9978"},"modified":"2025-11-08T07:16:14","modified_gmt":"2025-11-08T07:16:14","slug":"pilates-hieu-qua-nhan-dien-nhom-co-de-toi-uu-bai-tap","status":"publish","type":"post","link":"https:\/\/onsenaspa.com.vn\/en\/pilates-hieu-qua-nhan-dien-nhom-co-de-toi-uu-bai-tap\/","title":{"rendered":"Pilates Hi\u1ec7u Qu\u1ea3: Nh\u1eadn Di\u1ec7n Nh\u00f3m C\u01a1 \u0110\u1ec3 T\u1ed1i \u01afu B\u00e0i T\u1eadp"},"content":{"rendered":"

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\u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u trong t\u1eadp luy\u1ec7n Pilates, vi\u1ec7c th\u1ea5u hi\u1ec3u v\u1ecb tr\u00ed v\u00e0 ch\u1ee9c n\u0103ng c\u1ee7a t\u1eebng nh\u00f3m c\u01a1 l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n nh\u1eadn di\u1ec7n r\u00f5 r\u00e0ng c\u00e1c nh\u00f3m c\u01a1 tr\u00ean c\u01a1 th\u1ec3<\/strong>, t\u1eeb \u0111\u00f3 t\u1ed1i \u01b0u h\u00f3a t\u1eebng b\u00e0i t\u1eadp. Kh\u00e1m ph\u00e1 ngay c\u00f9ng Onsenaspa.com.vn<\/a> \u0111\u1ec3 hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 c\u01a1 th\u1ec3 b\u1ea1n!<\/p>\n

C\u01a1 th\u1ec3 con ng\u01b0\u1eddi l\u00e0 m\u1ed9t h\u1ec7 th\u1ed1ng ph\u1ee9c t\u1ea1p v\u1edbi v\u00f4 s\u1ed1 nh\u00f3m c\u01a1, m\u1ed7i nh\u00f3m \u0111\u1ea3m nh\u1eadn nh\u1eefng ch\u1ee9c n\u0103ng v\u00e0 vai tr\u00f2 ri\u00eang bi\u1ec7t. \u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u trong t\u1eadp luy\u1ec7n, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u1edbi b\u1ed9 m\u00f4n Pilates, vi\u1ec7c th\u1ea5u hi\u1ec3u \u0111\u1eb7c \u0111i\u1ec3m, v\u1ecb tr\u00ed c\u1ee7a t\u1eebng nh\u00f3m c\u01a1 l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n nh\u1eadn di\u1ec7n r\u00f5 r\u00e0ng c\u00e1c nh\u00f3m c\u01a1 tr\u00ean c\u01a1 th\u1ec3<\/strong> v\u00e0 t\u1ea7m quan tr\u1ecdng c\u1ee7a vi\u1ec7c t\u1eadp trung v\u00e0o t\u1eebng nh\u00f3m c\u01a1 khi luy\u1ec7n t\u1eadp.<\/p>\n

V\u00ec sao c\u1ea7n nh\u1eadn di\u1ec7n \u0111\u00fang c\u00e1c nh\u00f3m c\u01a1 khi t\u1eadp Pilates?<\/strong><\/h2>\n

Pilates kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 chu\u1ed7i c\u00e1c b\u00e0i t\u1eadp v\u1eadn \u0111\u1ed9ng, m\u00e0 c\u00f2n l\u00e0 h\u00e0nh tr\u00ecnh nu\u00f4i d\u01b0\u1ee1ng c\u01a1 th\u1ec3, k\u1ebft n\u1ed1i h\u00e0i h\u00f2a gi\u1eefa th\u1ec3 ch\u1ea5t, tinh th\u1ea7n v\u00e0 tr\u00ed tu\u1ec7. \u0110\u1eb7c tr\u01b0ng c\u1ee7a b\u1ed9 m\u00f4n n\u00e0y l\u00e0 ch\u00fa tr\u1ecdng t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u1ed1t l\u00f5i, c\u1ea3i thi\u1ec7n s\u1ef1 c\u00e2n b\u1eb1ng, linh ho\u1ea1t v\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3 th\u00f4ng qua c\u00e1c chuy\u1ec3n \u0111\u1ed9ng k\u1ebft h\u1ee3p v\u1edbi h\u01a1i th\u1edf.<\/p>\n

\"Ph\u00e2n<\/p>\n

S\u01a1 \u0111\u1ed3 t\u1ed5ng quan c\u00e1c nh\u00f3m c\u01a1 tr\u00ean c\u01a1 th\u1ec3 ng\u01b0\u1eddi.<\/em><\/p>\n

Vi\u1ec7c nh\u1eadn di\u1ec7n ch\u00ednh x\u00e1c c\u00e1c nh\u00f3m c\u01a1 tr\u00ean c\u01a1 th\u1ec3 khi t\u1eadp luy\u1ec7n mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch thi\u1ebft th\u1ef1c, gi\u00fap b\u1ea1n:<\/p>\n

T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 l\u00f5i<\/strong><\/h3>\n

C\u01a1 l\u00f5i (core)<\/strong> l\u00e0 trung t\u00e2m v\u1eefng ch\u1eafc c\u1ee7a c\u01a1 th\u1ec3, \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong m\u1ecdi ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y v\u00e0 c\u00e1c b\u1ed9 m\u00f4n th\u1ec3 thao. Pilates \u0111\u1eb7c bi\u1ec7t nh\u1ea5n m\u1ea1nh v\u00e0o vi\u1ec7c ph\u00e1t tri\u1ec3n s\u1ee9c m\u1ea1nh c\u1ee7a nh\u00f3m c\u01a1 n\u00e0y. Do \u0111\u00f3, vi\u1ec7c n\u1eafm v\u1eefng ki\u1ebfn th\u1ee9c v\u1ec1 c\u00e1c nh\u00f3m c\u01a1 s\u1ebd gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng m\u1ed9t n\u1ec1n t\u1ea3ng c\u01a1 l\u00f5i kh\u1ecfe m\u1ea1nh.<\/p>\n

T\u1ed1i \u01b0u h\u00f3a hi\u1ec7u qu\u1ea3 b\u00e0i t\u1eadp<\/strong><\/h3>\n

Hi\u1ec3u r\u00f5 c\u1ea5u tr\u00fac, \u0111\u1eb7c \u0111i\u1ec3m v\u00e0 v\u1ecb tr\u00ed c\u1ee7a t\u1eebng nh\u00f3m c\u01a1 cho ph\u00e9p b\u1ea1n th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c Pilates v\u1edbi \u0111\u1ed9 ch\u00ednh x\u00e1c cao h\u01a1n. \u0110i\u1ec1u n\u00e0y gi\u00fap k\u00edch ho\u1ea1t v\u00e0 t\u00e1c \u0111\u1ed9ng \u0111\u00fang v\u00e0o nh\u00f3m c\u01a1 m\u1ee5c ti\u00eau, t\u1eeb \u0111\u00f3 mang l\u1ea1i k\u1ebft qu\u1ea3 t\u1eadp luy\u1ec7n v\u01b0\u1ee3t tr\u1ed9i trong th\u1eddi gian ng\u1eafn h\u01a1n.<\/p>\n

Xem th\u00eam: Pilates Cadillac v\u00e0 Tower: Kh\u00e1c bi\u1ec7t thi\u1ebft b\u1ecb chuy\u00ean d\u1ee5ng<\/a><\/p>\n

Gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng<\/strong><\/h3>\n

Khi kh\u00f4ng nh\u1eadn di\u1ec7n \u0111\u00fang c\u00e1c nh\u00f3m c\u01a1, b\u1ea1n c\u00f3 th\u1ec3 v\u00f4 t\u00ecnh s\u1eed d\u1ee5ng sai nh\u00f3m c\u01a1, t\u1ea1o \u00e1p l\u1ef1c kh\u00f4ng c\u1ea7n thi\u1ebft l\u00ean kh\u1edbp, d\u00e2y ch\u1eb1ng v\u00e0 c\u00e1c c\u01a1 li\u00ean quan. \u0110i\u1ec1u n\u00e0y ti\u1ec1m \u1ea9n nguy c\u01a1 g\u00e2y \u0111au nh\u1ee9c, c\u0103ng c\u01a1, th\u1eadm ch\u00ed ch\u1ea5n th\u01b0\u01a1ng nghi\u00eam tr\u1ecdng. Vi\u1ec7c ki\u1ec3m so\u00e1t ch\u00ednh x\u00e1c nh\u00f3m c\u01a1 m\u1ee5c ti\u00eau gi\u00fap gi\u1ea3m thi\u1ec3u \u0111\u00e1ng k\u1ec3 r\u1ee7i ro n\u00e0y.<\/p>\n

C\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 d\u1ebbo dai<\/strong><\/h3>\n

Pilates t\u1eadp trung v\u00e0o vi\u1ec7c t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho nh\u00f3m c\u01a1 l\u00f5i v\u00e0 c\u00e1c nh\u00f3m c\u01a1 h\u1ed7 tr\u1ee3 xung quanh. Vi\u1ec7c nh\u1eadn di\u1ec7n \u0111\u00fang c\u00e1c nh\u00f3m c\u01a1 gi\u00fap b\u1ea1n t\u1eadp trung ph\u00e1t tri\u1ec3n s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 linh ho\u1ea1t, t\u1eeb \u0111\u00f3 n\u00e2ng cao kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n

T\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3<\/strong><\/h3>\n

M\u1ed9t trong nh\u1eefng \u0111i\u1ec3m n\u1ed5i b\u1eadt c\u1ee7a Pilates l\u00e0 gi\u00fap ng\u01b0\u1eddi t\u1eadp n\u00e2ng cao nh\u1eadn th\u1ee9c v\u1ec1 c\u01a1 th\u1ec3, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng v\u00e0 t\u01b0 th\u1ebf. Vi\u1ec7c x\u00e1c \u0111\u1ecbnh \u0111\u00fang nh\u00f3m c\u01a1 c\u1ea7n t\u00e1c \u0111\u1ed9ng trong m\u1ed7i b\u00e0i t\u1eadp s\u1ebd gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c chu\u1ea9n x\u00e1c, t\u1eeb \u0111\u00f3 gia t\u0103ng kh\u1ea3 n\u0103ng l\u00e0m ch\u1ee7 c\u01a1 th\u1ec3.<\/p>\n

T\u1ed5ng quan c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh tr\u00ean c\u01a1 th\u1ec3<\/strong><\/h2>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 th\u00f4ng tin chi ti\u1ebft v\u1ec1 c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh tr\u00ean c\u01a1 th\u1ec3, c\u00f9ng v\u1edbi ch\u1ee9c n\u0103ng v\u00e0 vai tr\u00f2 c\u1ee7a ch\u00fang, gi\u00fap b\u1ea1n c\u00f3 c\u00e1i nh\u00ecn to\u00e0n di\u1ec7n h\u01a1n:<\/p>\n

C\u01a1 c\u1ed5 (Neck)<\/strong><\/h3>\n

N\u1eb1m \u1edf ph\u00eda sau c\u1ed5, c\u01a1 c\u1ed5 l\u00e0 m\u1ed9t trong nh\u1eefng nh\u00f3m c\u01a1 d\u1ec5 nh\u1eadn bi\u1ebft. Nh\u00f3m c\u01a1 n\u00e0y bao g\u1ed3m nhi\u1ec1u c\u01a1 nh\u1ecf nh\u01b0 c\u01a1 m\u00f3ng gi\u00e1p, c\u01a1 \u1ee9c gi\u00e1p, c\u01a1 \u1ee9c m\u00f3ng v\u00e0 c\u01a1 vai m\u00f3ng. Do di\u1ec7n t\u00edch t\u01b0\u01a1ng \u0111\u1ed1i nh\u1ecf, c\u01a1 c\u1ed5 th\u01b0\u1eddng b\u1ecb b\u1ecf qua trong c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n.<\/p>\n

\"C\u01a1<\/p>\n

C\u01a1 c\u1ed5 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong v\u1eadn \u0111\u1ed9ng \u0111\u1ea7u v\u00e0 c\u1ed5.<\/em><\/p>\n

Ch\u1ee9c n\u0103ng ch\u00ednh c\u1ee7a c\u01a1 c\u1ed5 l\u00e0 h\u1ed7 tr\u1ee3 v\u1eadn \u0111\u1ed9ng v\u00e0 gi\u1eef c\u1ed1 \u0111\u1ecbnh \u0111\u1ea7u, c\u1ed5. Ngo\u00e0i ra, n\u00f3 c\u00f2n c\u00f3 vai tr\u00f2 trong h\u1ec7 h\u00f4 h\u1ea5p, qu\u00e1 tr\u00ecnh nu\u1ed1t v\u00e0 ph\u00e1t \u00e2m.<\/p>\n

C\u01a1 vai (Shoulder\/Deltoid)<\/strong><\/h3>\n

N\u1eb1m \u1edf ph\u1ea7n tr\u00ean c\u1ee7a vai, c\u01a1 vai c\u0169ng l\u00e0 m\u1ed9t nh\u00f3m c\u01a1 d\u1ec5 nh\u1eadn bi\u1ebft. C\u01a1 vai \u0111\u01b0\u1ee3c c\u1ea5u t\u1ea1o t\u1eeb ba ph\u1ea7n ch\u00ednh: c\u01a1 vai tr\u01b0\u1edbc, c\u01a1 vai gi\u1eefa v\u00e0 c\u01a1 vai sau.<\/p>\n

\"C\u01a1<\/p>\n

C\u01a1 vai gi\u00fap v\u1eadn \u0111\u1ed9ng c\u00e1nh tay theo nhi\u1ec1u h\u01b0\u1edbng.<\/em><\/p>\n

C\u01a1 vai ch\u1ecbu tr\u00e1ch nhi\u1ec7m cho c\u00e1c chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u00e1nh tay nh\u01b0 n\u00e2ng, xoay, \u0111\u01b0a ra tr\u01b0\u1edbc, sang ngang ho\u1eb7c ra sau. \u0110\u00e2y l\u00e0 nh\u00f3m c\u01a1 quan tr\u1ecdng gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 t\u1ea1o n\u00ean v\u00f3c d\u00e1ng c\u00e2n \u0111\u1ed1i. Tuy nhi\u00ean, c\u01a1 vai c\u0169ng l\u00e0 nh\u00f3m c\u01a1 d\u1ec5 b\u1ecb t\u1ed5n th\u01b0\u01a1ng n\u1ebfu t\u1eadp luy\u1ec7n sai k\u1ef9 thu\u1eadt ho\u1eb7c qu\u00e1 s\u1ee9c.<\/p>\n

C\u01a1 tay tr\u01b0\u1edbc (Biceps)<\/strong><\/h3>\n

C\u00f2n g\u1ecdi l\u00e0 c\u01a1 nh\u1ecb \u0111\u1ea7u, c\u01a1 tay tr\u01b0\u1edbc n\u1eb1m \u1edf m\u1eb7t tr\u01b0\u1edbc c\u1ee7a c\u00e1nh tay tr\u00ean v\u00e0 n\u1ed5i b\u1eadt r\u00f5 khi b\u1ea1n g\u1eadp khu\u1ef7u tay. C\u01a1 n\u00e0y bao g\u1ed3m c\u01a1 c\u00e1nh tay (Brachialis) v\u00e0 hai \u0111\u1ea7u c\u01a1 nh\u1ecb \u0111\u1ea7u (long head v\u00e0 short head).<\/p>\n

\"C\u01a1<\/p>\n

C\u01a1 tay tr\u01b0\u1edbc (Biceps) tham gia v\u00e0o \u0111\u1ed9ng t\u00e1c g\u1eadp khu\u1ef7u tay.<\/em><\/p>\n

Ch\u1ee9c n\u0103ng ch\u00ednh c\u1ee7a c\u01a1 tay tr\u01b0\u1edbc l\u00e0 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c g\u1eadp khu\u1ef7u tay v\u00e0 xoay c\u1eb3ng tay. Nh\u00f3m c\u01a1 n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c ch\u00fa tr\u1ecdng \u0111\u1ec3 t\u1ea1o s\u1ef1 s\u0103n ch\u1eafc v\u00e0 kh\u1ecfe m\u1ea1nh cho c\u00e1nh tay.<\/p>\n

C\u01a1 tay sau (Triceps)<\/strong><\/h3>\n

C\u00f2n g\u1ecdi l\u00e0 c\u01a1 tam \u0111\u1ea7u, c\u01a1 tay sau n\u1eb1m \u1edf ph\u00eda sau c\u00e1nh tay tr\u00ean. Nh\u00f3m c\u01a1 n\u00e0y bao g\u1ed3m ba \u0111\u1ea7u: \u0111\u1ea7u d\u00e0i (Long head), \u0111\u1ea7u trung (Medial head) v\u00e0 \u0111\u1ea7u ngo\u00e0i (Lateral head).<\/p>\n

\"C\u01a1<\/p>\n

C\u01a1 tay sau h\u1ed7 tr\u1ee3 c\u00e1c \u0111\u1ed9ng t\u00e1c du\u1ed7i th\u1eb3ng khu\u1ef7u tay.<\/em><\/p>\n

C\u01a1 tay sau \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c du\u1ed7i th\u1eb3ng khu\u1ef7u tay, gi\u00fap v\u1eadn \u0111\u1ed9ng linh ho\u1ea1t.<\/p>\n

C\u01a1 c\u1eb3ng tay (Forearms)<\/strong><\/h3>\n

N\u1eb1m d\u1ecdc t\u1eeb khu\u1ef7u tay \u0111\u1ebfn c\u1ed5 tay, c\u01a1 c\u1eb3ng tay bao g\u1ed3m nhi\u1ec1u nh\u00f3m c\u01a1 nh\u1ecf gi\u00fap v\u1eadn \u0111\u1ed9ng b\u00e0n tay v\u00e0 ng\u00f3n tay. Nh\u00f3m c\u01a1 n\u00e0y \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng sinh ho\u1ea1t h\u00e0ng ng\u00e0y, \u0111\u1eb7c bi\u1ec7t l\u00e0 ki\u1ec3m so\u00e1t l\u1ef1c n\u1eafm.<\/p>\n

T\u00ecm hi\u1ec3u: Pilates Half Hanging: Th\u00e1ch th\u1ee9c tr\u1ecdng l\u1ef1c, ki\u1ebfn t\u1ea1o c\u1ed9t s\u1ed1ng d\u1ebbo dai<\/a><\/p>\n

\"C\u01a1<\/p>\n

C\u01a1 c\u1eb3ng tay tham gia v\u00e0o c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u1ea7m n\u1eafm.<\/em><\/p>\n

C\u00e1c nh\u00f3m c\u01a1 nh\u1ecf trong c\u1eb3ng tay bao g\u1ed3m c\u01a1 c\u00e1nh tay quay (Brachioradialis), c\u01a1 g\u1ea5p c\u1ed5 tay tr\u1ee5 (Flexor Carpi Ulnaris) v\u00e0 c\u01a1 du\u1ed7i c\u1ed5 tay tr\u1ee5 (Extensor Carpi Ulnaris), gi\u00fap th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c g\u1eadp, du\u1ed7i c\u1ed5 tay v\u00e0 ki\u1ec3m so\u00e1t l\u1ef1c n\u1eafm.<\/p>\n

C\u01a1 l\u01b0ng (Back)<\/strong><\/h3>\n

C\u01a1 l\u01b0ng l\u00e0 nh\u00f3m c\u01a1 c\u00f3 di\u1ec7n t\u00edch l\u1edbn nh\u1ea5t tr\u00ean c\u01a1 th\u1ec3, n\u1eb1m \u1edf ph\u00eda sau v\u00e0 bao g\u1ed3m nhi\u1ec1u nh\u00f3m c\u01a1 nh\u1ecf ph\u1ee9c t\u1ea1p. Ch\u00fang \u0111\u00f3ng vai tr\u00f2 ch\u00ednh trong vi\u1ec7c v\u1eadn \u0111\u1ed9ng th\u00e2n m\u00ecnh, vai v\u00e0 c\u00e1nh tay.<\/p>\n

\"S\u01a1<\/p>\n

C\u01a1 l\u01b0ng l\u00e0 nh\u00f3m c\u01a1 l\u1edbn v\u00e0 ph\u1ee9c t\u1ea1p.<\/em><\/p>\n

C\u00e1c nh\u00f3m c\u01a1 nh\u1ecf ch\u00ednh trong c\u01a1 l\u01b0ng bao g\u1ed3m:<\/p>\n

    \n
  1. C\u01a1 c\u1ea7u vai (Trapezius):<\/strong> N\u1eb1m tr\u1ea3i d\u00e0i t\u1eeb c\u1ed5 \u0111\u1ebfn gi\u1eefa l\u01b0ng.<\/li>\n
  2. C\u01a1 x\u00f4 (Latissimus Dorsi):<\/strong> Hai c\u01a1 l\u1edbn n\u1eb1m d\u01b0\u1edbi n\u00e1ch, ti\u1ebfp gi\u00e1p v\u1edbi c\u01a1 l\u01b0ng gi\u1eefa v\u00e0 c\u01a1 vai.<\/li>\n
  3. C\u01a1 l\u01b0ng gi\u1eefa (Middle Back):<\/strong> Bao g\u1ed3m c\u00e1c c\u01a1 nh\u01b0 Teres minor, Infraspinatus, Rhomboid major v\u00e0 Teres major, n\u1eb1m ph\u00eda tr\u00ean c\u01a1 x\u00f4 v\u00e0 c\u1ea1nh c\u01a1 vai.<\/li>\n
  4. C\u01a1 l\u01b0ng d\u01b0\u1edbi (Lower Back\/Erector Spinae):<\/strong> C\u00f2n g\u1ecdi l\u00e0 c\u01a1 th\u1eaft l\u01b0ng, \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong s\u1ee9c m\u1ea1nh v\u00e0 ch\u1ee9c n\u0103ng c\u1ee7a to\u00e0n b\u1ed9 c\u01a1 l\u01b0ng v\u00e0 c\u01a1 th\u1ec3. Nh\u00f3m c\u01a1 n\u00e0y k\u1ebft n\u1ed1i ph\u1ea7n th\u00e2n tr\u00ean v\u00e0 th\u00e2n d\u01b0\u1edbi, bao g\u1ed3m c\u00e2n ng\u1ef1c-th\u1eaft l\u01b0ng (Thoracolumbar fascia) v\u00e0 c\u01a1 d\u1ef1ng s\u1ed1ng (Erector spinae).<\/li>\n<\/ol>\n

    C\u01a1 ng\u1ef1c (Chest)<\/strong><\/h3>\n

    N\u1eb1m \u1edf ph\u00eda tr\u01b0\u1edbc ng\u1ef1c, c\u01a1 ng\u1ef1c bao g\u1ed3m hai ph\u1ea7n \u0111\u1ed1i x\u1ee9ng: c\u01a1 ng\u1ef1c tr\u00ean v\u00e0 c\u01a1 ng\u1ef1c d\u01b0\u1edbi. Ch\u00fang gi\u00fap v\u1eadn \u0111\u1ed9ng c\u00e1nh tay, gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 tham gia v\u00e0o nhi\u1ec1u ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y.<\/p>\n

    \"C\u01a1<\/p>\n

    C\u01a1 ng\u1ef1c g\u00f3p ph\u1ea7n t\u1ea1o n\u00ean v\u00f3c d\u00e1ng c\u00e2n \u0111\u1ed1i.<\/em><\/p>\n

    C\u01a1 ng\u1ef1c kh\u00f4ng ch\u1ec9 quan tr\u1ecdng cho ch\u1ee9c n\u0103ng v\u1eadn \u0111\u1ed9ng m\u00e0 c\u00f2n g\u00f3p ph\u1ea7n t\u1ea1o n\u00ean m\u1ed9t th\u00e2n h\u00ecnh s\u0103n ch\u1eafc, m\u1ea1nh m\u1ebd.<\/p>\n

    C\u01a1 b\u1ee5ng (Abs)<\/strong><\/h3>\n

    C\u01a1 b\u1ee5ng n\u1eb1m \u1edf ph\u00eda tr\u01b0\u1edbc th\u00e2n m\u00ecnh, \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c \u1ed5n \u0111\u1ecbnh th\u00e2n ng\u01b0\u1eddi v\u00e0 h\u1ed7 tr\u1ee3 c\u00e1c \u0111\u1ed9ng t\u00e1c xoay, g\u1eadp. S\u1edf h\u1eefu c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc l\u00e0 m\u1ee5c ti\u00eau c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi.<\/p>\n

    \"C\u01a1<\/p>\n

    C\u01a1 b\u1ee5ng gi\u00fap \u1ed5n \u0111\u1ecbnh th\u00e2n m\u00ecnh.<\/em><\/p>\n

    C\u01a1 b\u1ee5ng bao g\u1ed3m c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh:<\/p>\n

      \n
    1. C\u01a1 th\u1eb3ng b\u1ee5ng (Rectus Abdominis):<\/strong> Th\u01b0\u1eddng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 c\u01a1 6 m\u00fai, th\u1ef1c ch\u1ea5t bao g\u1ed3m 8 m\u00fai nh\u1ecf.<\/li>\n
    2. C\u01a1 xi\u00ean b\u1ee5ng ngo\u00e0i (External Obliques):<\/strong> N\u1eb1m hai b\u00ean s\u01b0\u1eddn, ch\u1ea1y ch\u00e9o t\u1eeb x\u01b0\u01a1ng s\u01b0\u1eddn xu\u1ed1ng x\u01b0\u01a1ng ch\u1eadu.<\/li>\n
    3. C\u01a1 xi\u00ean b\u1ee5ng trong (Internal Obliques):<\/strong> N\u1eb1m s\u00e2u h\u01a1n b\u00ean d\u01b0\u1edbi c\u01a1 xi\u00ean ngo\u00e0i, ch\u1ea1y ch\u00e9o t\u1eeb x\u01b0\u01a1ng ch\u1eadu l\u00ean x\u01b0\u01a1ng s\u01b0\u1eddn d\u01b0\u1edbi.<\/li>\n<\/ol>\n

      C\u01a1 m\u00f4ng (Glutes)<\/strong><\/h3>\n

      N\u1eb1m \u1edf ph\u00eda sau h\u00f4ng, c\u01a1 m\u00f4ng bao g\u1ed3m hai c\u01a1 ch\u00ednh l\u00e0 c\u01a1 m\u00f4ng l\u1edbn (Gluteus maximus) v\u00e0 c\u01a1 m\u00f4ng nh\u1ee1 (Gluteus medius). Ch\u00fang \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c v\u1eadn \u0111\u1ed9ng h\u00f4ng nh\u01b0 du\u1ed7i h\u00f4ng, du\u1ed7i ho\u1eb7c xoay \u0111\u00f9i, v\u00e0 \u1ed5n \u0111\u1ecbnh x\u01b0\u01a1ng ch\u1eadu.<\/p>\n

      \"C\u01a1<\/p>\n

      C\u01a1 m\u00f4ng gi\u00fap v\u1eadn \u0111\u1ed9ng h\u00f4ng v\u00e0 \u1ed5n \u0111\u1ecbnh x\u01b0\u01a1ng ch\u1eadu.<\/em><\/p>\n

      C\u01a1 \u0111\u00f9i (Thigh)<\/strong><\/h3>\n

      C\u01a1 \u0111\u00f9i ch\u1ecbu tr\u00e1ch nhi\u1ec7m cho c\u00e1c chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a g\u1ed1i, \u0111\u00f9i v\u00e0 ch\u00e2n nh\u01b0 du\u1ed7i, g\u1eadp g\u1ed1i, xoay v\u00e0 kh\u00e9p \u0111\u00f9i. Nh\u00f3m c\u01a1 n\u00e0y \u0111\u01b0\u1ee3c chia th\u00e0nh c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc (quadriceps) v\u00e0 c\u01a1 \u0111\u00f9i sau (hamstrings).<\/p>\n

      \"C\u01a1<\/p>\n

      C\u01a1 \u0111\u00f9i tr\u01b0\u1edbc v\u00e0 sau \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong v\u1eadn \u0111\u1ed9ng ch\u00e2n.<\/em><\/p>\n

      \u2013 C\u01a1 \u0111\u00f9i tr\u01b0\u1edbc (Quadriceps):<\/strong> Bao g\u1ed3m c\u01a1 r\u1ed9ng trong (Vastus Medialis), c\u01a1 th\u1eb3ng \u0111\u00f9i (Rectus Femoris) v\u00e0 c\u01a1 r\u1ed9ng ngo\u00e0i (Vastus Lateralis).<\/p>\n

      \u2013 C\u01a1 \u0111\u00f9i sau (Hamstrings):<\/strong> Bao g\u1ed3m c\u01a1 b\u00e1n m\u00e0ng (Semimembranosus), c\u01a1 nh\u1ecb \u0111\u1ea7u \u0111\u00f9i (Biceps femoris) v\u00e0 c\u01a1 b\u00e1n g\u00e2n (Semitendinosus).<\/p>\n

      C\u01a1 g\u1eadp h\u00f4ng (Hip Flexors)<\/strong><\/h2>\n

      C\u01a1 g\u1eadp h\u00f4ng n\u1eb1m \u1edf ph\u00eda tr\u01b0\u1edbc h\u00f4ng, \u0111\u00f3ng vai tr\u00f2 thi\u1ebft y\u1ebfu trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 n\u00e2ng \u0111\u00f9i, g\u1eadp h\u00f4ng, \u0111i b\u1ed9, ch\u1ea1y v\u00e0 leo c\u1ea7u thang. Nh\u00f3m c\u01a1 n\u00e0y ch\u1ee7 y\u1ebfu g\u1ed3m c\u01a1 ch\u1eadu (Iliacus) v\u00e0 c\u01a1 th\u1eaft l\u01b0ng (Psoas), t\u1ea1o th\u00e0nh nh\u00f3m c\u01a1 Iliopsoas.<\/p>\n

      \"C\u01a1<\/p>\n

      C\u01a1 g\u1eadp h\u00f4ng (Hip Flexors) gi\u00fap th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c g\u1eadp h\u00f4ng.<\/em><\/p>\n

      M\u1ed9t c\u01a1 g\u1eadp h\u00f4ng kh\u1ecfe m\u1ea1nh gi\u00fap c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng, gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 h\u1ea1n ch\u1ebf nguy c\u01a1 \u0111au l\u01b0ng. Ng\u01b0\u1ee3c l\u1ea1i, vi\u1ec7c ng\u1ed3i nhi\u1ec1u c\u00f3 th\u1ec3 khi\u1ebfn nh\u00f3m c\u01a1 n\u00e0y b\u1ecb co r\u00fat v\u00e0 y\u1ebfu \u0111i, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn d\u00e1ng \u0111i v\u00e0 ph\u1ea1m vi v\u1eadn \u0111\u1ed9ng.<\/p>\n

      C\u01a1 b\u1eafp ch\u00e2n (Calves)<\/strong><\/h2>\n

      N\u1eb1m \u1edf ph\u00eda sau c\u1eb3ng ch\u00e2n, c\u01a1 b\u1eafp ch\u00e2n bao g\u1ed3m c\u01a1 b\u1ee5ng ch\u00e2n (Gastrocnemius), c\u01a1 m\u00e1c (Peroneus) v\u00e0 c\u01a1 ch\u00e0y tr\u01b0\u1edbc (Tibialis anterior). Nh\u00f3m c\u01a1 n\u00e0y gi\u00fap th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c du\u1ed7i c\u1ed5 ch\u00e2n, n\u00e2ng g\u00f3t ch\u00e2n khi \u0111i l\u1ea1i ho\u1eb7c \u0111\u1ee9ng nh\u00f3n.<\/p>\n

      \"C\u01a1<\/p>\n

      C\u01a1 b\u1eafp ch\u00e2n h\u1ed7 tr\u1ee3 v\u1eadn \u0111\u1ed9ng b\u00e0n ch\u00e2n v\u00e0 c\u1ed5 ch\u00e2n.<\/em><\/p>\n

      Pilates t\u00e1c \u0111\u1ed9ng ch\u1ee7 y\u1ebfu \u0111\u1ebfn c\u00e1c nh\u00f3m c\u01a1 n\u00e0o?<\/strong><\/h2>\n

      Pilates n\u1ed5i b\u1eadt v\u1edbi kh\u1ea3 n\u0103ng k\u00edch ho\u1ea1t \u0111\u1ed3ng th\u1eddi nhi\u1ec1u nh\u00f3m c\u01a1 tr\u00ean c\u01a1 th\u1ec3. Tuy nhi\u00ean, c\u00e1c nh\u00f3m c\u01a1 ch\u1ecbu t\u00e1c \u0111\u1ed9ng ch\u00ednh bao g\u1ed3m:<\/p>\n

      \u2013 C\u01a1 trung t\u00e2m \u2013 core (c\u01a1 l\u00f5i):<\/strong> \u0110\u00e2y l\u00e0 nh\u00f3m c\u01a1 quan tr\u1ecdng nh\u1ea5t trong Pilates, bao g\u1ed3m c\u01a1 b\u1ee5ng (th\u1eb3ng, xi\u00ean, ngang), c\u01a1 l\u01b0ng d\u01b0\u1edbi, c\u01a1 h\u00f4ng v\u00e0 c\u01a1 s\u00e0n ch\u1eadu. C\u01a1 l\u00f5i v\u1eefng ch\u1eafc gi\u00fap gi\u1eef th\u0103ng b\u1eb1ng, b\u1ea3o v\u1ec7 c\u1ed9t s\u1ed1ng v\u00e0 ki\u1ec3m so\u00e1t m\u1ecdi chuy\u1ec3n \u0111\u1ed9ng.<\/p>\n

      \"B\u1ed9<\/p>\n

      C\u01a1 core l\u00e0 tr\u1ecdng t\u00e2m c\u1ee7a c\u00e1c b\u00e0i t\u1eadp Pilates.<\/em><\/p>\n

      \u2013 C\u01a1 \u0111\u00f9i:<\/strong> Pilates gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 d\u1ebbo dai cho c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc v\u00e0 sau.<\/p>\n

      \u2013 C\u01a1 m\u00f4ng:<\/strong> C\u00e1c b\u00e0i t\u1eadp Pilates t\u00e1c \u0111\u1ed9ng s\u00e2u v\u00e0o c\u01a1 m\u00f4ng, gi\u00fap s\u0103n ch\u1eafc v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho nh\u00f3m c\u01a1 n\u00e0y.<\/p>\n

      \u2013 C\u01a1 tay v\u00e0 ch\u00e2n:<\/strong> Pilates c\u0169ng g\u00f3p ph\u1ea7n c\u1ee7ng c\u1ed1 s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 d\u1ebbo dai cho c\u00e1c c\u01a1 \u1edf tay v\u00e0 ch\u00e2n, \u0111\u1eb7c bi\u1ec7t l\u00e0 nh\u1eefng nh\u00f3m c\u01a1 tham gia v\u00e0o vi\u1ec7c gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 \u1ed5n \u0111\u1ecbnh c\u01a1 th\u1ec3.<\/p>\n

      Ngo\u00e0i ra, Pilates c\u00f2n r\u00e8n luy\u1ec7n s\u1ef1 ph\u1ed1i h\u1ee3p gi\u1eefa c\u00e1c nh\u00f3m c\u01a1, n\u00e2ng cao \u00fd th\u1ee9c v\u1ec1 c\u01a1 th\u1ec3, gi\u00fap c\u00e1c chuy\u1ec3n \u0111\u1ed9ng tr\u1edf n\u00ean t\u1ef1 nhi\u00ean, linh ho\u1ea1t v\u00e0 an to\u00e0n h\u01a1n.<\/p>\n

      Vi\u1ec7c th\u1ea5u hi\u1ec3u c\u00e1c nh\u00f3m c\u01a1 tr\u00ean c\u01a1 th\u1ec3<\/strong> kh\u00f4ng ch\u1ec9 l\u00e0 ki\u1ebfn th\u1ee9c n\u1ec1n t\u1ea3ng cho ng\u01b0\u1eddi t\u1eadp Pilates m\u00e0 c\u00f2n l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a s\u1ee9c kh\u1ecfe, c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng v\u00e0 ph\u00f2ng tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng. H\u00e3y lu\u00f4n k\u1ebft n\u1ed1i t\u00e2m tr\u00ed v\u1edbi t\u1eebng nh\u00f3m c\u01a1 trong m\u1ed7i \u0111\u1ed9ng t\u00e1c, kh\u00e1m ph\u00e1 nh\u1eefng l\u1ee3i \u00edch to\u00e0n di\u1ec7n m\u00e0 Pilates mang l\u1ea1i v\u00e0 khai th\u00e1c t\u1ed1i \u0111a ti\u1ec1m n\u0103ng c\u1ee7a c\u01a1 th\u1ec3 b\u1ea1n.<\/p>\n

      Tham kh\u1ea3o th\u00eam:<\/span><\/span><\/p>\n

      \u00bb T\u00ecm hi\u1ec3u v\u1ec1 Pilates: Kh\u00e1i ni\u1ec7m v\u00e0 15 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe<\/span><\/b><\/p>\n

      \u00bb Nh\u1eefng sai l\u1ea7m th\u01b0\u1eddng g\u1eb7p khi t\u1eadp Pilates v\u00e0 c\u00e1ch kh\u1eafc ph\u1ee5c<\/span><\/b><\/p>\n

      \u00bb C\u00e1c nh\u00f3m c\u01a1 \u00edt \u0111\u01b0\u1ee3c ch\u00fa \u00fd khi t\u1eadp Pilates<\/span><\/b><\/p>\n

      <\/p>\n

      Hy v\u1ecdng v\u1edbi nh\u1eefng ki\u1ebfn th\u1ee9c tr\u00ean, b\u1ea1n \u0111\u00e3 hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 c\u00e1c nh\u00f3m c\u01a1 v\u00e0 t\u1ea7m quan tr\u1ecdng c\u1ee7a vi\u1ec7c nh\u1eadn di\u1ec7n ch\u00fang trong t\u1eadp luy\u1ec7n Pilates. \u0110\u1ec3 ti\u1ebfp t\u1ee5c h\u00e0nh tr\u00ecnh kh\u00e1m ph\u00e1 s\u00e2u h\u01a1n v\u1ec1 s\u1ee9c kh\u1ecfe v\u00e0 yoga, \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":"

      \u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u trong t\u1eadp luy\u1ec7n Pilates, vi\u1ec7c th\u1ea5u hi\u1ec3u v\u1ecb tr\u00ed v\u00e0 ch\u1ee9c n\u0103ng…<\/p>","protected":false},"author":2,"featured_media":9979,"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-9978","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\/phan-biet-cac-nhom-co-tren-co-the-11.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\/9978","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=9978"}],"version-history":[{"count":0,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/posts\/9978\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media\/9979"}],"wp:attachment":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media?parent=9978"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/categories?post=9978"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/tags?post=9978"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}