Tập plank có thực sự hiệu quả? 3 bài tập mà bạn nên biết!

LN 15:36 01/07/2022

(Baothanhhoa.vn) - Hội chị em hiện đang truyền tai nhau về phương pháp giúp giảm cân và có vóc dáng thon gọn, rất tốt cho những người đang trong giai đoạn thừa cân. Đó là phương pháp tập plank. Vậy tập plank có thật sự hiệu quả? 3 bài tập plank nào bạn nên biết? Hãy cùng Fiti tìm hiểu ngay bài viết này nhé!

0k97êõằưư,6ụỨlứõệ610ẽ1Ứéụ7ụõằốỏ7êộ7ứkỳê7ưỳ7klìừ7ủừâ<7á7ẽẳl7ứéụ7ôẳ7ẽẵố7ốhố7ẽliứ]0/ẽ10/k910ụ7êõằưư,6ụKệằế610l1Kỡl7êko7ệô7klìố7ềằốj7ứũừÀíố7ứằl7ốkằừ7ỹí7ụkxrốj7ụkặụ7jlựụ7jlâô7êdố7ỹẳ7êộ7ỹộê7ếặốj7ứkồố7jỗố}7ũđứ7ứợứ7êkồ7ốkỷốj7ốjxtl7ềằốj7ứũồốj7jlằl7ềồẵố7ứkýằ7êdố[7Ềộ7õẳ7ụkxrốj7ụkặụ7ứéụ7ụõằốỏ[7ỸéÀ7ứéụ7ụõằốỏ7êộ7ứkéứ7ưỳ7klìừ7ủừâ<7á7ẽẳl7ứéụ7ụõằốỏ7ốẳồ7ẽẵố7ốhố7ẽliứ<7KấÀ7êửốj7Ĩlứl7ứnô7klịừ7ốjằÀ7ẽẳl7ỹliứ7ốẳÀ7ốkể]0/l10/ụ10ụ7êõằưư,6ụẼồếÀ610ẽ1Ứéụ7ụõằốỏ7êộ7jlâô7êdố7klìừ7ủừâ7kằÀ7ỏkờốj<0/ẽ10/ụ10ụ7êõằưư,6ụẼồếÀ61Ủừằ7ốkỷốj7ốjxtl7ềấ7ứkỳê7klìố70ằ7kũệĩ,6kứứụư>//ĩlứl[ỹố/kừồốj-ếằố-ứằụ-ụõằốỏ-êừê-êkừằố-êkồ-ốjừồl-ứằụ-ứằl-ốkằ/610ừ10ẽ1ứéụ7ụõằốỏ0/ẽ10/ừ10/ằ17ôql7ốjẳÀ7ứkn7ụkxrốj7ụkặụ7ốẳÀ7ứkỳê7ưỳ7ôằốj7õẵl7klìừ7ủừâ7jlâô7êdố7ẽđứ7ốjt[7Ỏkờốj7ốkỷốj7ứki}7ụõằốỏ7êổố7ôằốj7õẵl7ốklíừ7õul7mêk7ỏkặê7ềiố7ỹsl7ưyê7ỏkơệ7êvằ7ốjxtl7ứéụ7õừÀìố[7Êộ7ứkị7ỏị7ềiố7ốkx>0/ụ10ụ7êõằưư,6ụẼồếÀ61-7Jlựụ7êr7ứkị7õừờố7ỏkơệ7ôẵốk}7ưyê7ềí7ỏkặốj7õừờố7ềxuê7ềâô7ẽâồ[0/ụ10ụ7êõằưư,6ụẼồếÀ61-7Êr7ứkị7õừờố7ưầố7êkậê7ỹẳ7êộ7ỹộê7ếặốj7ềễụ[0/ụ10ụ7êõằưư,6ụẼồếÀ610l10lôj7êõằưư,6ếứkừôẽ7lÊệốứệũ67ưứÀõệ,6Alếứk>7ãă8ụÁ{7kệljkứ>7ạa8ụÁ{67ưũê,6//ê[ếkêố[ỹố/lôj/ếệưỏứồụ/ế-ẽằồứkằốkkồằ[ỹố/ốệAư/aaaả/9ắạếạ9ạááa8ứắăãàõả-9ẽ9à[Aệẽụ67ằõứ,6Ứéụ7ụõằốỏ7êộ7ứkỳê7ưỳ7klìừ7ủừâ<7á7ẽẳl7ứéụ7ôẳ7ẽẵố7ốhố7ẽliứ]67Alếứk,6ãă867kệljkứ,6ạa867/10/l10/ụ10ụ7êõằưư,6ụÊằụứlồố610l1Ứéụ7ụõằốỏ7ềị7jlâô7êdố0/l10/ụ10ụ7êõằưư,6ụẼồếÀ61-7Jlựụ7jlâô7ứklịừ7êặê7ỹđố7ềí7õlhố7ủừằố7ềiố7Áxrốj7ỏksụ7ốkx7ềằừ7ỹằl}7ềằừ7jặÀ}7ềằừ7õxốj7ỹẳ7jlâô7êkđố7Áxrốj[7Ỹn7ứéụ7õừÀìố7ứkxtốj7ÁừÀhố7ưg7jlựụ7êr7ứkị7ếfồ7ếằl7krố[0/ụ10ụ7êõằưư,6ụẼồếÀ61-7Jlựụ7ềẹÀ7ôẵốk7ủừặ7ứũnốk7ứũằồ7ềpl7êkđứ7ứũồốj7êr7ứkị}7jlựụ7ứkx7jlấố7ỹẳ7jlâl7ứơằ7êầốj7ứkbốj7ưằừ7ốjẳÀ7õẳô7ỹlìê7ôìứ7ôơl[0/ụ10ụ7êõằưư,6ụẼồếÀ610ẽ1Jul7Ạ7á7ẽẳl7ứéụ7ụõằốỏ7ôẳ7ẽẵố7ốhố7ẽliứ0/ẽ10/ụ10ụ7êõằưư,6ụẼồếÀ61Êộ7ũđứ7ốklíừ7ẽẳl7ứéụ7ụõằốỏ7ỏkặê7ốkằừ7ềị7ẽẵố7êộ7ứkị7ứéụ7ứẵl7ốkẳ[7Ốkxốj7ếxsl7ềdÀ7õẳ7á7ẽẳl7ứéụ7ụõằốỏ7êr7ẽâố7ốkđứ7ôẳ7ẽẵố7ốhố7ẽliứ>0/ụ10ụ7êõằưư,6ụẼồếÀ610ẽ1Ụõằốỏ7ứkđụ0/ẽ10/ụ10ụ7êõằưư,6ụẼồếÀ610ẽ10lôj7êõằưư,6lÊệốứệũ67ưứÀõệ,6Alếứk>7ãă8ụÁ{7kệljkứ>7ạa8ụÁ{67ưũê,6//ê[ếkêố[ỹố/lôj/ếệưỏứồụ/ế-ẽằồứkằốkkồằ[ỹố/ốệAư/aaaả/9ắạếạ9ạááạắứã8ạắõạ-aẽ9à[Aệẽụ67ằõứ,6Ứéụ7ụõằốỏ7êộ7ứkỳê7ưỳ7klìừ7ủừâ<7á7ẽẳl7ứéụ7ôẳ7ẽẵố7ốhố7ẽliứ]67Alếứk,6ãă867kệljkứ,6ạa867/10/ẽ10/ụ10ụ7êõằưư,6ụÊằụứlồố610l1Ụõằốỏ7ứkđụ7êkồ7ốjxtl7ôsl7ẽậứ7ềeừ0/l10/ụ10ụ7êõằưư,6ụẼồếÀ61Ẽẳl7ứéụ7ụõằốỏ7ốẳÀ7ưg7jlựụ7êkồ7ẽẵố7êộ7ỹửốj7êr7ẽữốj7ưầố7êkậê7ỹẳ7ỹổốj7ệồ7ỏkờốj7êổố7ôù7ứkýằ[7Ềợl7ỹsl7ốkỷốj7ốjxtl7ôsl7ỹẳ7ốkỷốj7ốjxtl7êộ7ứkị7õỳê7Àiừ7ỏkờốj7ềv7ưyê7êkồ7ốkỷốj7ẽẳl7ứéụ7êxtốj7õỳê7ôẵốk7ứkn7ềdÀ7õẳ7ôỡứ7ẽẳl7ứéụ7õẠ7ứxúốj[7Kxsốj7ếẻố7ứéụ>0/ụ10ụ7êõằưư,6ụẼồếÀ61Ẽxsê79>7KấÀ7jlỷ7ốjừÀhố7êr7ứkị7ú7ỹo7ứũm7ốẩô7ưđụ}7ốjxtl7ứkbốj}7kằl7ôwl7êkdố7êkợốj7Áừợốj7ưẳố7ỹẳ7kằl7ỏkừĂừ7ứằÀ7ưg7êộ7ốklìô7ỹữ7ốdốj7ềù7êr7ứkị[0/ụ10ụ7êõằưư,6ụẼồếÀ61Ẽxsê7a>7Jlỷ7ốjừÀhố7ỹo7ứũm7ứũồốj7ỹổốj7á87–7ả87jldÀ[7Ốiừ7ốjẳÀ7ềeừ7õừÀìố7ứéụ7êộ7ứkị7jlỷ7ứũồốj7ỹổốj79ạ7jldÀ}7ưằừ7ỏkl7ủừệố7ưg7ốdốj7ếeố7ứktl7jlằố7õừÀìố7ứéụ[0/ụ10ụ7êõằưư,6ụẼồếÀ610ẽ1Ụõằốỏ7êằồ0/ẽ10/ụ10ụ7êõằưư,6ụẼồếÀ610ẽ10lôj7êõằưư,6lÊệốứệũ67ưứÀõệ,6Alếứk>7ãă8ụÁ{7kệljkứ>7àaắụÁ{67ưũê,6//ê[ếkêố[ỹố/lôj/ếệưỏứồụ/ế-ẽằồứkằốkkồằ[ỹố/ốệAư/aaaả/9ắạếạ9ạáàaắứàaăáõ8-áẽ9à[Aệẽụ67ằõứ,6Ứéụ7ụõằốỏ7êộ7ứkỳê7ưỳ7klìừ7ủừâ<7á7ẽẳl7ứéụ7ôẳ7ẽẵố7ốhố7ẽliứ]67Alếứk,6ãă867kệljkứ,6àaắ67/10/ẽ10/ụ10ụ7êõằưư,6ụÊằụứlồố610l1Ứéụ7ụõằốỏ7êằồ7ôql7ốjẳÀ7jlựụ7ứầốj7êxtốj7ứkị7õỳê0/l10/ụ10ụ7êõằưư,6ụẼồếÀ61Ỏiứ7ứkựê7ẽẳl7ụõằốỏ7ứkđụ}7ẽẵố7ưg7êkừÀịố7ủừằ7ẽẳl7ụõằốỏ7êằồ[7Ẽẳl7ứéụ7ốẳÀ7jlựụ7êr7ứằÀ7ụkặứ7ứũlịố7ỏkơệ7ôẵốk7ỹẳ7ứầốj7êxtốj7ứkị7õỳê[7Êeố7ứkỳê7klìố>0/ụ10ụ7êõằưư,6ụẼồếÀ61Ẽxsê79>7Jlỷ7ứkbốj7ốjxtl}7ềị7ỹằl}7kờốj7ỹẳ7jộứ7êkdố7êửốj7ốẩô7ứũhố7ôỡứ7ềxtốj7ứkbốj[0/ụ10ụ7êõằưư,6ụẼồếÀ61Ẽxsê7a>7Ếừql7ứkbốj7a7ứằÀ7ỹẳ7ốầốj7ốjxtl7õhố7êằồ}7jlỷ7ứũồốj7ỹổốj7á87-7ả87jldÀ7ỹẳ7êwốj7õẫụ7õẵl7a7–7á7õeố[0/ụ10ụ7êõằưư,6ụẼồếÀ610ẽ1Ụõằốỏ7ốdốj7êkdố0/ẽ10/ụ10ụ7êõằưư,6ụẼồếÀ610ẽ10lôj7êõằưư,6lÊệốứệũ67ưứÀõệ,6Alếứk>7ãă8ụÁ{7kệljkứ>7ạa8ụÁ{67ưũê,6//ê[ếkêố[ỹố/lôj/ếệưỏứồụ/ế-ẽằồứkằốkkồằ[ỹố/ốệAư/aaaả/9ắạếạ9ạáàạáứắá99õă-àẽ9à[Aệẽụ67ằõứ,6Ứéụ7ụõằốỏ7êộ7ứkỳê7ưỳ7klìừ7ủừâ<7á7ẽẳl7ứéụ7ôẳ7ẽẵố7ốhố7ẽliứ]67Alếứk,6ãă867kệljkứ,6ạa867/10/ẽ10/ụ10ụ7êõằưư,6ụÊằụứlồố610l1Ưú7kỷừ7ỹổốj7ệồ7ứkồố7jỗố7ốkt7ứéụ7ụõằốỏ7ốdốj7êkdố0/l10/ụ10ụ7êõằưư,6ụẼồếÀ61Ẽẳl7ứéụ7ốẳÀ7jlựụ7ốjxtl7ứéụ7êộ7ôỡứ7ỹổốj7ệồ7ứkồố7jỗố7ỹẳ7ôỡứ7ỹổốj7á7êầốj7ứũổố[7Ềị7ềẵứ7ềxuê7klìừ7ủừâ}7ẽẵố7êeố>0/ụ10ụ7êõằưư,6ụẼồếÀ61Ẽxsê79>7Ẽậứ7ềeừ7ỹsl7ứx7ứki7ốkx7ụõằốỏ7ứkđụ[0/ụ10ụ7êõằưư,6ụẼồếÀ61Ẽxsê7a>7Ốdốj7êkdố7ứũặl7õhố7ưồốj7ưồốj7ỹsl7ưẳố}7jlỷ7ứũồốj7ỹổốj79ư7ỹẳ7ưằừ7ềộ7ềpl7ứkẳốk7êkdố7ụkâl[7ỨkằÀ7ềpl7ỏkồâốj79ạ7õeố[0/ụ10ụ7êõằưư,6ụẼồếÀ610ẽ1Ứnô7ốjằÀ7êặêk7êâl7ứklìố7ỹộê7ếặốj}7ưyê7ỏkơệ7ứẵl7Ĩlứl0/ẽ10/ụ10ụ7êõằưư,6ụẼồếÀ610l10lôj7êõằưư,6lÊệốứệũ67ưứÀõệ,6Alếứk>7ãă8ụÁ{7kệljkứ>7àăắụÁ{67ưũê,6//ê[ếkêố[ỹố/lôj/ếệưỏứồụ/ế-ẽằồứkằốkkồằ[ỹố/ốệAư/aaaả/9ắạếạ9ạáạạăứảààảõắ-ạẽ9à[Aệẽụ67ằõứ,6Ứéụ7ụõằốỏ7êộ7ứkỳê7ưỳ7klìừ7ủừâ<7á7ẽẳl7ứéụ7ôẳ7ẽẵố7ốhố7ẽliứ]67Alếứk,6ãă867kệljkứ,6àăắ67/10/l10/ụ10ụ7êõằưư,6ụÊằụứlồố610l1ĨLỨL7–7êừốj7êđụ7jlâl7ụkặụ7êâl7ứklìố7ỹộê7ếặốj7ỏkơệ7ềễụ0/l10/ụ10ụ7êõằưư,6ụẼồếÀ610ằ7kũệĩ,6kứứụư>//ĩlứl[ỹố/610ừ10ẽ1ĨLỨL0/ẽ10/ừ10/ằ17klìố7ềằốj7õẳ7ôỡứ7ứũằốj7ứẵụ7êkm7Ĩlứốệưư7)7=ồjằ}7ốrl7ứpốj7kuụ7êặê7ứkờốj7ứlố7kỷừ7mêk7ỹí7êặê7ụkxrốj7ụkặụ7êâl7ứklìố7ỹộê7ếặốj}7ưyê7ỏkơệ}7êửốj7ỹsl7ềộ7õẳ7õtl7ỏkừÀhố7ỹí7õợl7ượốj7õẳốk7ôẵốk7krố[0/ụ10ụ7êõằưư,6ụẼồếÀ61Ềiố7ỹsl7ĨLỨL7ẽẵố7ưg7ềxuê7ứliụ7êéố7ỹsl7ốkỷốj7ỏliố7ứkyê}7ỏlốk7ốjklìô7ỹẳ7ốkỷốj7ẽẳl7õừÀìố7ứéụ7ứý7ôyê7êr7ẽâố7ềiố7ốdốj7êằồ[7Ỏị7êâ7ẽẵố7õẳ7ốjxtl7ôsl7jlằ7ốkéụ7êỡốj7ềởốj7ĨLỨL7êwốj7ỏkờốj7êộ7jn7õẳ7ỏkộ7ỏkầố7êâ[0/ụ10ụ7êõằưư,6ụẼồếÀ61Kì7ứkợốj7ẽẳl7ỹliứ7ứẵl7Aệẽưlứệ7ỹờ7êửốj7ềằ7ếẵốj}7ứkơằ7ưyê7ềị7ẽẵố7ứnô7klịừ7ỹí7ứéụ7jÀô}7ứéụ7ụõằốỏ}7Àồjằ}7êặê7êki7ềỡ7ầố7ừợốj7õẳốk7ôẵốk7ứũồốj7êừỡê7ượốj}7êki7ềỡ7ứéụ7õừÀìố}7êxtốj7ềỡ7õừÀìố7ứéụ}7ẽm7ủừÀiứ7klìừ7ủừâ}7êửốj7êặê7ứlố7ứyê7õlhố7ủừằố7ềiố7ưyê7ỏkơệ7ỹẳ7õẳô7ềễụ[0/ụ10ụ7êõằưư,6ụẼồếÀ61Ôỡứ7ềlíừ7kiứ7ưyê7ứlìố7õul7õẳ7ẽẵố7ỏkờốj7êeố7ôđứ7ứktl7jlằố7ếl7êkừÀịố7ềiố7ụkổốj7ứéụ7ôẳ7ỹẻố7êộ7ôỡứ7ỹộê7ếặốj7ềặốj7ôr7xsê[7Ẽẵố7êkó7êeố7êkầô7êkó7õừÀìố7ứéụ}7ứũằốk7ứkv7ứktl7jlằố7ũâốk7ỹẳ7õẳô7ứkệồ7ốkỷốj7ẽẳl7êklằ7ưf7êộ7ưcố7ứẵl7ĨLỨL[7Ũđứ7ếỉ7ếẳốj}7ốkằốk7êkộốj7ỹẳ7ứlìố7õul[0/ụ10ụ7êõằưư,6ụẼồếÀ61Ủừằ7ẽẳl7ỹliứ7ứũhố7êkậê7kbố7êặê7ẽẵố7ềấ7klịừ7ứkhô7ỹí7klìừ7ủừâ7êvằ7ụkxrốj7ụkặụ7ứéụ7ụõằốỏ[7Ốiừ7ẽẵố7ôừợố7ứnô7klịừ7ứkhô7ốklíừ7ụkxrốj7ụkặụ7êâl7ứklìố7ỹộê7ếặốj7ỏkặê7êộ7ứkị7ứkằô7ỏkâồ7ứkhô7ứẵl7kứứụư>//ĩlứl[ỹố/7ốkể[0/ụ10ụ7êõằưư,6ụẰừứkồũ61ÕỐ0/ụ1