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

Thể thao

(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!

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15:36 01/07/2022 GMT+7

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