{"id":18318,"date":"2020-11-05T19:49:24","date_gmt":"2020-11-05T12:49:24","guid":{"rendered":"https:\/\/purna.vn\/?p=18318"},"modified":"2022-06-27T13:17:52","modified_gmt":"2022-06-27T06:17:52","slug":"chinh-phuc-handstand-vuot-len-chinh-minh-mot-it-tien-bo-rat-nhieu","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/chinh-phuc-handstand-vuot-len-chinh-minh-mot-it-tien-bo-rat-nhieu\/","title":{"rendered":"[Chinh ph\u1ee5c Handstand]: V\u01b0\u1ee3t l\u00ean ch\u00ednh m\u00ecnh m\u1ed9t \u00edt – Ti\u1ebfn b\u1ed9 r\u1ea5t nhi\u1ec1u"},"content":{"rendered":"

\u3053\u3093\u306b\u3061\u306f\u3001\u53cb\u4eba\u305f\u3061<\/p>

Ch\u1eafc h\u1eb3n \u00edt nhi\u1ec1u c\u00e1c b\u1ea1n v\u1eabn \u0111ang theo d\u00f5i h\u00e0nh tr\u00ecnh chinh ph\u1ee5c th\u0103ng b\u1eb1ng tay c\u1ee7a m\u00ecnh. T\u00ednh \u0111\u1ebfn th\u1eddi \u0111i\u1ec3m hi\u1ec7n t\u1ea1i, m\u00ecnh \u0111\u00e3 tr\u1ea3i qua g\u1ea7n 4 th\u00e1ng “up and down” luy\u1ec7n kh\u00f4ng \u0111\u1ee9ng b\u1eb1ng ch\u00e2n hihi. Handstand kh\u00f4ng ph\u1ea3i l\u00e0 \u0111\u1ed9ng t\u00e1c chinh ph\u1ee5c t\u00ednh b\u1eb1ng ng\u00e0y hay th\u00e1ng m\u00e0 l\u00e0 theo n\u0103m, \u0111\u00f2i h\u1ecfi ng\u01b0\u1eddi t\u1eadp m\u1ed9t s\u1ef1 ki\u00ean tr\u00ec, nh\u1eabn n\u1ea1i v\u00e0 ch\u0103m ch\u1ec9 d\u00e0i l\u00e2u.<\/p>

\n
<\/div>\n<\/div><\/figure>

Ch\u0103m ch\u1ec9 t\u1eadp th\u1ec3 l\u1ef1c<\/h2>

M\u1ed7i ng\u00e0y m\u00ecnh lu\u00f4n \u0111\u1ec1u \u0111\u1eb7n t\u1eadp m\u1ea1nh c\u01a1 l\u00f5i (core muscles), t\u0103ng s\u1ee9c m\u1ea1nh vai, si\u1ebft c\u01a1 ch\u00e2n v\u00e0 m\u1edf ng\u1ef1c th\u01b0\u1eddng xuy\u00ean, so\u1ea1c ngang so\u1ea1c d\u1ecdc nh\u01b0 c\u01a1m b\u1eefa. \u0110\u00e2y ch\u00ednh l\u00e0 nh\u1eefng b\u00e0i t\u1eadp th\u1ec3 l\u1ef1c quan tr\u1ecdng m\u00ecnh mu\u1ed1n chia s\u1ebb v\u1edbi c\u00e1c b\u1ea1n \u0111am m\u00ea v\u00e0 mu\u1ed1n b\u1ea5t \u0111\u1ea7u chinh ph\u1ee5c Handstand nh\u01b0 m\u00ecnh. <\/p>

K\u1ef9 thu\u1eadt ch\u00ednh x\u00e1c<\/h2>

Ngo\u00e0i th\u1ec3 l\u1ef1c, th\u0103ng b\u1eb1ng tay c\u00f2n y\u00eau c\u1ea7u ng\u01b0\u1eddi t\u1eadp th\u1ea5u hi\u1ec3u ch\u00ednh x\u00e1c v\u1ec1 k\u1ef9 thu\u1eadt. Kh\u1edfi \u0111\u1ed9ng nh\u01b0 th\u1ebf n\u00e0o l\u00e0 \u0111\u00fang, b\u01b0\u1edbc chu\u1ea9n b\u1ecb v\u00e0o th\u1ebf ra sao: nh\u00f3n ch\u00e2n, r\u00fat b\u1ee5ng, c\u00e1ch \u0111\u1eb7t tay \u0111\u1ec1u ph\u1ea3i th\u1eadt x\u00e1c. L\u00ean Handstand c\u00e1ch t\u01b0\u1eddng 10cm, 12cm hay 15cm \u0111\u1ec1u \u0111em \u0111\u1ebfn cho b\u1ea1n nh\u1eefng tr\u1ea3i nghi\u1ec7m kh\u00e1c nhau. <\/p>

R\u1ed3i khi \u0111\u00e3 l\u00ean th\u1ebf, th\u1eddi gian ch\u1ecbu \u0111\u1ef1ng c\u0169ng quan tr\u1ecdng kh\u00f4ng k\u00e9m. H\u00e3y t\u0103ng d\u1ea7n th\u1eddi gian ch\u1ecbu \u0111\u1ef1ng m\u1ed7i ng\u00e0y l\u00ean m\u1ed9t ch\u00fat. C\u00f3 th\u1ec3 l\u1ea7n \u0111\u1ea7u, b\u1ea1n ch\u1ec9 ch\u1ecbu n\u1ed5i \u0111\u01b0\u1ee3c 30s, nh\u01b0ng l\u1ea7n sau h\u00e3y c\u1ed1 g\u1eafng t\u0103ng d\u1ea7n l\u00ean 1 ph\u00fat r\u1ed3i 2 ph\u00fat. Trong Handstand, h\u01a1n t\u1eebng gi\u00e2y \u0111\u00e3 l\u00e0 m\u1ed9t n\u1ed7 l\u1ef1c gh\u00ea g\u1edbm r\u1ed3i. Gi\u1eef m\u1ed9t ph\u00fat Handstand m\u00e0 tr\u1ee5c th\u1eb3ng, vai \u0111\u1ea9y l\u00ean t\u1ed1i \u0111a, b\u1ee5ng si\u1ebft, \u0111\u00f9i si\u1ebft, \u0111\u00fang tr\u1ecdng t\u00e2m…kinh d\u1ecb l\u1eafm b\u1ea1n \u01a1i. N\u1eb7ng kinh kh\u1ee7ng.<\/p>

D\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3<\/h2>

Khi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp Handstand, t\u01b0\u1eddng s\u1ebd l\u00e0 ng\u01b0\u1eddi b\u1ea1n th\u00e2n thi\u1ebft kh\u00f4ng r\u1eddi c\u1ee7a c\u00e1c b\u1ea1n. T\u01b0\u1eddng s\u1ebd gi\u00fap b\u1ea1n t\u1ef1 r\u00fat\/nh\u1ea3y l\u00ean Handstand an to\u00e0n h\u01a1n, tr\u00e1nh t\u00ednh tr\u1ea1ng ng\u00e3 l\u1ed9n ng\u01b0\u1ee3c v\u1ec1 sau, g\u00e2y ch\u1ea5n th\u01b0\u01a1ng c\u1ed9t s\u1ed1ng v\u00e0 nh\u1eefng b\u1ed9 ph\u1eadn kh\u00e1c.<\/p>

\u0110\u1ed3ng h\u1ed3 c\u0169ng l\u00e0 d\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft c\u1ee7a m\u00ecnh. M\u00ecnh lu\u00f4n b\u1ea5m \u0111\u1ed3ng h\u1ed3 khi gi\u1eef th\u1ebf \u0111\u1ec3 xem m\u1ed7i l\u1ea7n l\u00ean Handstand m\u00ecnh tr\u1ee5 l\u1ea1i bao nhi\u00eau ph\u00fat. T\u1ed1i thi\u1ec3u tr\u00ean 1 ph\u00fat th\u00ec c\u00e1c b\u1ea1n m\u1edbi c\u00f3 th\u1ec3 t\u0103ng s\u1ee9c ch\u1ecbu \u0111\u1ef1ng v\u00e0 s\u1ee9c m\u1ea1nh c\u1ee7a vai \u0111\u01b0\u1ee3c.<\/strong><\/p>

L\u1ed7i th\u01b0\u1eddng g\u1eb7p<\/h2>

M\u00ecnh c\u00f3 th\u1ec3 cam \u0111oan m\u1ed9t \u0111i\u1ec1u Handstand th\u1eb3ng t\u1eafp tr\u1ee5c<\/strong> l\u00e0 n\u1eb7ng v\u00e0 kh\u00f3 nh\u1ea5t. C\u00f3 nhi\u1ec1u h\u00ecnh th\u00f9 handstand “qu\u1ea3 chu\u1ed1i” v\u00f5ng l\u01b0ng, \u01b0\u1ee1n ng\u1ef1c, x\u00f4 vai th\u00ec s\u1ebd kh\u00f4ng \u0111\u00fang tinh th\u1ea7n chu\u1ea9n c\u1ee7a Handstand. M\u1ed9t s\u1ed1 l\u1ed7i th\u01b0\u1eddng g\u1eb7p cho ng\u01b0\u1eddi m\u1edbi t\u1eadp Handstand:<\/p>

  • V\u00f5ng l\u01b0ng<\/li>
  • X\u00f4 vai<\/li>
  • \u01af\u1ee1n ng\u1ef1c<\/li>
  • Ch\u00e2n th\u1ea3 l\u1ecfng<\/li>
  • Tr\u1ecdng t\u1eadm kh\u00f4ng \u0111\u00fang: tr\u00f4i v\u1ec1 c\u1ed5 tay thay v\u00ec gi\u1eefa mu b\u00e0n tay<\/li><\/ul>

    Handstand \u0111\u00fang tr\u1ecdng t\u00e2m, \u0111\u00fang tr\u1ee5c, vai \u0111\u1ea9y l\u00ean h\u1ebft c\u1ee1, b\u1ee5ng si\u1ebft, ng\u1ef1c \u00f4m v\u00e0o trong, ch\u00e2n kh\u00f4ng l\u1ecfng l\u1ebbo…v\u00f4 c\u00f9ng v\u00f4 c\u00f9ng kh\u00f3. B\u1ea1n kh\u00f4ng th\u1ec3 n\u00e0o v\u1ed9i v\u00e0ng \u0111\u00f2i h\u1ecfi \u0111\u00fang k\u1ef9 thu\u1eadt ngay m\u00e0 n\u00f3 s\u1ebd ti\u1ebfn b\u1ed9 d\u1ea7n qua qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n.<\/p>

    B\u1edfi th\u0103ng b\u1eb1ng tay th\u00e0nh c\u00f4ng l\u00e0 do 90% ch\u0103m ch\u1ec9 t\u1eadp luy\u1ec7n, 10% n\u1eafm r\u00f5 k\u1ef9 thu\u1eadt.<\/strong><\/p>

    Hi v\u1ecdng b\u00e0i vi\u1ebft ng\u1eafn g\u1ecdn c\u1ee7a m\u00ecnh s\u1ebd \u0111em l\u1ea1i c\u00e1i nh\u00ecn s\u00e2u h\u01a1n cho nh\u1eefng ai \u0111am m\u00ea th\u0103ng b\u1eb1ng tay. V\u01b0\u1ee3t l\u00ean ch\u00ednh m\u00ecnh m\u1ed9t ch\u00fat – Thu ho\u1ea1ch \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u! Ch\u00fac c\u00e1c b\u1ea1n th\u00e0nh c\u00f4ng trong h\u00e0nh tr\u00ecnh chinh ph\u1ee5c Handstand nh\u00e9.<\/p>","protected":false},"excerpt":{"rendered":"

    Ch\u00e0o c\u00e1c b\u1ea1n, Ch\u1eafc h\u1eb3n \u00edt nhi\u1ec1u c\u00e1c b\u1ea1n v\u1eabn \u0111ang theo d\u00f5i h\u00e0nh tr\u00ecnh chinh ph\u1ee5c th\u0103ng b\u1eb1ng tay c\u1ee7a m\u00ecnh. T\u00ednh \u0111\u1ebfn th\u1eddi \u0111i\u1ec3m hi\u1ec7n t\u1ea1i, m\u00ecnh \u0111\u00e3 tr\u1ea3i qua g\u1ea7n 4 th\u00e1ng “up and down” luy\u1ec7n kh\u00f4ng \u0111\u1ee9ng b\u1eb1ng ch\u00e2n hihi. Handstand kh\u00f4ng ph\u1ea3i l\u00e0 \u0111\u1ed9ng t\u00e1c chinh ph\u1ee5c t\u00ednh b\u1eb1ng ng\u00e0y…<\/p>","protected":false},"author":446664,"featured_media":18324,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"bwfblock_default_font":"","_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,"footnotes":""},"categories":[16],"tags":[124],"class_list":["post-18318","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-handstand"],"acf":[],"taxonomy_info":{"category":[{"value":16,"label":"Yoga"}],"post_tag":[{"value":124,"label":"Handstand"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2020\/11\/handstand-1-900x600.jpg",900,600,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/ja\/author\/purna\/"},"comment_info":0,"category_info":[{"term_id":16,"name":"Yoga","slug":"yoga","term_group":0,"term_taxonomy_id":16,"taxonomy":"category","description":"Inhale the future, exhale the past","parent":0,"count":232,"filter":"raw","cat_ID":16,"category_count":232,"category_description":"Inhale the future, exhale the past","cat_name":"Yoga","category_nicename":"yoga","category_parent":0}],"tag_info":[{"term_id":124,"name":"Handstand","slug":"handstand","term_group":0,"term_taxonomy_id":124,"taxonomy":"post_tag","description":"","parent":0,"count":8,"filter":"raw"}],"_links":{"self":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/18318","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/users\/446664"}],"replies":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/comments?post=18318"}],"version-history":[{"count":2,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/18318\/revisions"}],"predecessor-version":[{"id":18323,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/18318\/revisions\/18323"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/18324"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=18318"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=18318"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=18318"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}