{"id":142278,"date":"2026-02-25T17:06:51","date_gmt":"2026-02-25T10:06:51","guid":{"rendered":"https:\/\/vuanem.com\/blog\/?p=142278"},"modified":"2026-03-30T17:58:36","modified_gmt":"2026-03-30T10:58:36","slug":"plank-truoc-khi-di-ngu","status":"publish","type":"post","link":"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html","title":{"rendered":"Plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 t\u1ed1t kh\u00f4ng? N\u00ean plank nh\u01b0 th\u1ebf n\u00e0o?"},"content":{"rendered":"<div id=\"vuanem-790649096\" class=\"vuanem-before-content_4 vuanem-entity-placement\" style=\"margin-bottom: 30px;min-height: 100px;\"><a href=\"https:\/\/vuanem.com\/flash-sale?itm_source=seo&#038;itm_medium=bannertop-blog&#038;itm_campaign=ctkm\" target=\"_blank\" aria-label=\"Banner khuy\u1ebfn m\u00e3i Th\u00e1ng 5\"><img src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t5.png\" alt=\"Banner khuy\u1ebfn m\u00e3i Th\u00e1ng 5\"  srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t5.png 1000w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t5-300x159.png 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/10\/banner-t5-768x407.png 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" class=\"no-lazyload\" width=\"1000\" height=\"530\"   \/><\/a><\/div>\n<p><span style=\"font-weight: 400;\">Plank l\u00e0 t\u01b0 th\u1ebf d\u00f9 kh\u00e1 \u0111\u01a1n gi\u1ea3n v\u00e0 d\u1ec5 th\u1ef1c hi\u1ec7n nh\u01b0ng v\u1eabn mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho ng\u01b0\u1eddi t\u1eadp. Tuy nhi\u00ean, \u0111\u1ec3 duy tr\u00ec t\u01b0 th\u1ebf plank trong th\u1eddi gian d\u00e0i th\u00ec kh\u00e1 l\u00e0 kh\u00f3 v\u00e0 c\u1ea7n nhi\u1ec1u s\u1ee9c. V\u1eady li\u1ec7u \u0111i\u1ec1u n\u00e0y c\u00f3 khi\u1ebfn cho c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi n\u1ebfu t\u1eadp luy\u1ec7n tr\u01b0\u1edbc gi\u1edd \u0111i ng\u1ee7. Kh\u00e1m ph\u00e1 ngay v\u1ec1 ch\u1ee7 \u0111\u1ec1 <a href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\"><strong>plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/strong><\/a> c\u00f3 t\u1ed1t kh\u00f4ng v\u1edbi Vua N\u1ec7m nh\u00e9!<\/span><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">N\u1ed8I DUNG CH\u00cdNH:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#1-plank-la-gi\" >1.&nbsp; Plank l\u00e0 g\u00ec?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#2-loi-ich-cua-plank-truoc-khi-di-ngu\" >2.&nbsp; L\u1ee3i \u00edch c\u1ee7a plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#21-cai-thien-giac-ngu\" >2.1.&nbsp; C\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#22-thuc-day-qua-trinh-san-chac-co\" >2.2.&nbsp; Th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh s\u0103n ch\u1eafc c\u01a1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#23-giam-cang-thang\" >2.3.&nbsp; Gi\u1ea3m c\u0103ng th\u1eb3ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#24-cai-thien-he-tieu-hoa\" >2.4.&nbsp; C\u1ea3i thi\u1ec7n h\u1ec7 ti\u00eau ho\u00e1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#25-giam-can\" >2.5.&nbsp; Gi\u1ea3m c\u00e2n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#26-giam-dau-lung\" >2.6.&nbsp; Gi\u1ea3m \u0111au l\u01b0ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#27-giam-mo-bung\" >2.7.&nbsp; Gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#28-cai-thien-kha-nang-giu-thang-bang\" >2.8.&nbsp; C\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#29-giup-lan-da-tuoi-tre\" >2.9.&nbsp; Gi\u00fap l\u00e0n da t\u01b0\u01a1i tr\u1ebb<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#3-cuong-do-plank-moi-ngay-nhu-the-nao\" >3.&nbsp; C\u01b0\u1eddng \u0111\u1ed9 plank m\u1ed7i ng\u00e0y nh\u01b0 th\u1ebf n\u00e0o?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#4-cach-plank-dung-truoc-khi-di-ngu\" >4. C\u00e1ch plank \u0111\u00fang tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#5-nhung-nguoi-khong-nen-plank\" >5.&nbsp; Nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng n\u00ean plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#6-luu-y-khi-plank-truoc-khi-di-ngu\" >6.&nbsp; L\u01b0u \u00fd khi plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#61-khong-tap-qua-suc\" >6.1.&nbsp; Kh\u00f4ng t\u1eadp qu\u00e1 s\u1ee9c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#62-khong-tap-sat-bua-an\" >6.2.&nbsp; Kh\u00f4ng t\u1eadp s\u00e1t b\u1eefa \u0103n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#63-giam-thieu-con-dau\" >6.3.&nbsp; Gi\u1ea3m thi\u1ec3u c\u01a1n \u0111au<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#64-khong-tam-sau-plank\" >6.4.&nbsp; Kh\u00f4ng t\u1eafm sau plank<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/vuanem.com\/blog\/plank-truoc-khi-di-ngu.html\/#7-ket-hop-plank-voi-thoi-quen-ngu-lanh-manh\" >7. K\u1ebft h\u1ee3p plank v\u1edbi th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-plank-la-gi\"><\/span><b>1.&nbsp; Plank l\u00e0 g\u00ec?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Plank trong ti\u1ebfng Anh c\u00f3 ngh\u0129a l\u00e0 t\u1ea5m v\u00e1n b\u1eb1ng ph\u1eb3ng. Trong th\u1ec3 d\u1ee5c th\u1ec3 thao, \u0111\u00e2y l\u1ea1i l\u00e0 thu\u1eadt ng\u1eef d\u00f9ng \u0111\u1ec3 ch\u1ec9 m\u1ed9t t\u01b0 th\u1ebf kh\u00e1 kh\u00f3. Khi plank, b\u1ea1n ph\u1ea3i n\u1eb1m s\u1ea5p, t\u1eeb t\u1eeb d\u00f9ng hai tay v\u00e0 m\u0169i ch\u00e2n n\u00e2ng ng\u01b0\u1eddi l\u00ean, \u0111\u1ed3ng th\u1eddi gi\u1eef l\u01b0ng v\u00e0 m\u00f4ng n\u1eb1m tr\u00ean c\u00f9ng m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Plank l\u00e0 b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p cho nh\u1eefng ai mu\u1ed1n gi\u1ea3m m\u1ee1 b\u1ee5ng v\u00e0 c\u00f3 c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc. \u0110\u1ed3ng th\u1eddi n\u1ebfu plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7, b\u1ea1n s\u1ebd c\u1ea3i thi\u1ec7n \u0111\u01b0\u1ee3c chi\u1ec1u cao. Tuy nhi\u00ean, n\u1ebfu plank kh\u00f4ng \u0111\u00fang c\u00e1ch, b\u1ea1n c\u00f3 th\u1ec3 b\u1ecb \u0111au vai v\u00e0 l\u01b0ng. V\u00ec v\u1eady, tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n, \u0111\u1eebng qu\u00ean tham kh\u1ea3o c\u00e1c k\u1ef9 thu\u1eadt t\u1eeb nh\u1eefng chuy\u00ean gia th\u00f4ng qua vi\u1ec7c \u0111\u1ecdc v\u00e0 xem video nh\u00e9!&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image alignnone size-full wp-image-142279\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-1.jpg\" alt=\"Plank l\u00e0 t\u01b0 th\u1ebf gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3\" class=\"wp-image-274480\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-1.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-1-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-1-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Plank l\u00e0 t\u01b0 th\u1ebf gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3<\/figcaption><\/figure><\/div>\n\n\n<div id=\"vuanem-1045093733\" class=\"vuanem-content vuanem-entity-placement\"><div class=\"boxpromote\">\r\n<br>\r\n<div class=\"main-description-product\"><div class=\"head-block\"><h3 class=\"title-block\">TOP N\u1ec6M B\u00c1N CH\u1ea0Y 2026<\/h3><\/div><div class=\"content-block main-description\"><div class=\"additional-attributes-product\"><div class=\"product-listing grid add-background-white\"><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-cao-su-gummi-classic.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1103\/0\/cdnEHrvHBVGTCtTMRe5lqcnXC3krNxG3W9sleAIX_2026-05-12-162047.png\" alt=\"N\u1ec7m cao su thi\u00ean nhi\u00ean Gummi Classic th\u1ebf h\u1ec7 m\u1edbi d\u00e0y 5\/10\/15cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-20%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m cao su thi\u00ean nhi\u00ean Gummi Classic th\u1ebf h\u1ec7 m\u1edbi d\u00e0y 5\/10\/15cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">8.890.000\u0111<\/div><div class=\"price\">7.112.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-foam-comfy-cloud-20.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1611\/0\/3LP7xYCvT9rxcYLnDLfeUMX1Zi3z2YdNtqKEunev_2026-05-12-162051.jpg\" alt=\"N\u1ec7m foam Comfy Cloud 2.0 si\u00eau \u0111\u00e0n h\u1ed3i d\u00e0y 15cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-50%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m foam Comfy Cloud 2.0 si\u00eau \u0111\u00e0n h\u1ed3i d\u00e0y 15cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">15.290.000\u0111<\/div><div class=\"price\">7.645.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-lo-xo-amando-elite-plus.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1644\/0\/k1C6nTI3FCGMI3iV2zDkazW1G8KhkyQl_2026-05-12-162054.png\" alt=\"N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp Amando Elite Plus ng\u1ee7 m\u00e1t, \u00eam s\u00e2u d\u00e0y 25cm\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-50%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp Amando Elite Plus ng\u1ee7 m\u00e1t, \u00eam s\u00e2u d\u00e0y 25cm<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">16.110.000\u0111<\/div><div class=\"price\">8.110.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><div class=\"flex product-item item\"><a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/vuanem.com\/nem-lo-xo-dunlopillo-de-stress-powerful.html?itm_source=seo&itm_medium=related-products\" class=\"block no-underline\"><div class=\"product w-100\"><div class=\"product-cover bg-cl-secondary\"><div class=\"product-image product-image--width\"><img src=\"https:\/\/cdn-cf-ops.vuanem.com\/243x,webp,q80\/https:\/\/vuanem.com\/image\/products\/1969\/0\/FP2Yn62NW21ANU5dy3xwKeRFcLDYudjlcVjBFUyO_2026-05-12-162106.png\" alt=\"[M\u1edbi - \u0110\u1ed9c quy\u1ec1n] N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp 3 v\u00f9ng Dunlopillo de.Stress Powerful\" width=\"280\" height=\"280\" class=\"product-image__thumb\"><div class=\"icons-absolute\"><div class=\"discount-percent\">-20%<\/div><\/div><\/div><\/div><div class=\"product-info\" style=\"position: initial;\"><p class=\"product-name\">[M\u1edbi - \u0110\u1ed9c quy\u1ec1n] N\u1ec7m l\u00f2 xo t\u00fai \u0111\u1ed9c l\u1eadp 3 v\u00f9ng Dunlopillo de.Stress Powerful<\/p><div class=\"price-container\"><div class=\"price-box\"><div class=\"old-price\">24.780.000\u0111<\/div><div class=\"price\">19.824.000\u0111<\/div><\/div><div class=\"view-detail\">Xem ngay<\/div><\/div><\/div><\/div><\/a><\/div><\/div><\/div><\/div><\/div>\r\n<a href=\"\/danh-muc\/nem?itm_source=seo&itm_medium=related-products\" class=\"moreproduct\" rel=\"noopener nofollow\" target=\"_blank\">Xem T\u1ea5t C\u1ea3<\/a>\r\n<\/div><\/div><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2-loi-ich-cua-plank-truoc-khi-di-ngu\"><\/span><b>2.&nbsp; L\u1ee3i \u00edch c\u1ee7a plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"21-cai-thien-giac-ngu\"><\/span><b>2.1.&nbsp; C\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">C\u00f3 nhi\u1ec1u ng\u01b0\u1eddi e ng\u1ea1i vi\u1ec7c c\u1ed1 g\u1eafng plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7 khi\u1ebfn h\u1ecd kh\u00f3 v\u00e0o gi\u1ea5c. Th\u1ebf nh\u01b0ng s\u1ef1 th\u1eadt th\u00ec ho\u00e0n to\u00e0n tr\u00e1i ng\u01b0\u1ee3c. Theo m\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n b\u1edfi Vi\u1ec7n C\u00f4ng ngh\u1ec7 Li\u00ean bang Thu\u1ef5 S\u1ef9, vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c n\u00f3i chung v\u00e0 plank n\u00f3i ri\u00eang tr\u01b0\u1edbc khi ng\u1ee7 gi\u00fap ch\u00fang ta c\u00f3 gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 ngon h\u01a1n.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"22-thuc-day-qua-trinh-san-chac-co\"><\/span><b>2.2.&nbsp; Th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh s\u0103n ch\u1eafc c\u01a1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Qu\u00e1 tr\u00ecnh s\u0103n ch\u1eafc c\u01a1 di\u1ec5n ra nh\u1edd h\u00e0m l\u01b0\u1ee3ng testosterone v\u00e0 cortisol. Hai ch\u1ea5t n\u00e0y s\u1ebd c\u00f3 trong c\u01a1 th\u1ec3 nhi\u1ec1u nh\u1ea5t v\u00e0o bu\u1ed5i s\u00e1ng v\u00e0 bu\u1ed5i t\u1ed1i. Do \u0111\u00f3, vi\u1ec7c t\u1eadp luy\u1ec7n plank v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 s\u1ebd th\u00fac \u0111\u1ea9y \u0111\u1ec3 qu\u00e1 tr\u00ecnh s\u0103n ch\u1eafc c\u01a1 di\u1ec5n ra nhanh h\u01a1n. \u0110\u00e2y c\u0169ng ch\u00ednh l\u00e0 l\u00fd do m\u00e0 n\u1ebfu bi\u1ebft ch\u1ecdn l\u1ef1a \u0111\u00fang th\u1eddi \u0111i\u1ec3m, vi\u1ec7c plank s\u1ebd mang l\u1ea1i hi\u1ec7u qu\u1ea3 h\u01a1n r\u1ea5t nhi\u1ec1u.<\/span><\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-142280\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-2.jpg\" alt=\"Plank gi\u00fap c\u01a1 tr\u1edf n\u00ean s\u0103n ch\u1eafc h\u01a1n\" class=\"wp-image-274481\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-2.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-2-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-2-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Plank gi\u00fap c\u01a1 tr\u1edf n\u00ean s\u0103n ch\u1eafc h\u01a1n<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"23-giam-cang-thang\"><\/span><b>2.3.&nbsp; Gi\u1ea3m c\u0103ng th\u1eb3ng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Trong qu\u00e1 tr\u00ecnh plank, y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t ch\u00ednh l\u00e0 s\u1ef1 t\u1eadp trung. Ch\u1ec9 khi b\u1ea1n t\u1eadp trung m\u1edbi duy tr\u00ec t\u01b0 th\u1ebf plank l\u00e2u nh\u1ea5t c\u00f3 th\u1ec3. Vi\u1ec7c t\u1eadp trung c\u0169ng \u0111\u01b0\u1ee3c d\u00f9ng \u0111\u1ec3 th\u1ef1c hi\u1ec7n si\u1ebft c\u01a1 b\u1ee5ng trong l\u00fac t\u1eadp luy\u1ec7n. Khi b\u1ea1n l\u00e0m nh\u01b0 v\u1eady th\u00ec v\u00f4 t\u00ecnh b\u1ea1n kh\u00f4ng c\u00f2n t\u00e2m tr\u00ed \u0111\u1ec3 suy ngh\u0129 \u0111\u1ebfn nh\u1eefng chuy\u1ec7n khi\u1ebfn b\u1ea3n th\u00e2n phi\u1ec1n l\u00f2ng. V\u00e0 th\u1ebf l\u00e0 b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n \u0111\u00e3 c\u00f3 \u0111\u01b0\u1ee3c kho\u1ea3ng tr\u1ed1ng \u0111\u1ec3 ngh\u1ec9 ng\u01a1i, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 \u0111\u00f3n nh\u1eadn ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng t\u00edch c\u1ef1c.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"24-cai-thien-he-tieu-hoa\"><\/span><b>2.4.&nbsp; C\u1ea3i thi\u1ec7n h\u1ec7 ti\u00eau ho\u00e1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u1ed9ng t\u00e1c plank \u1ea3nh h\u01b0\u1edfng nhi\u1ec1u \u0111\u1ebfn c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng trong su\u1ed1t th\u1eddi gian t\u1eadp luy\u1ec7n. C\u1ee5 th\u1ec3, plank gi\u00fap ch\u00fang l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3 v\u00e0 lu\u00f4n trong tr\u1ea1ng th\u00e1i kh\u1ecfe m\u1ea1nh. Ch\u00ednh v\u00ec l\u00fd do n\u00e0y m\u00e0 vi\u1ec7c plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7 s\u1ebd gi\u00fap c\u1ea3i thi\u1ec7n ho\u1ea1t \u0111\u1ed9ng ti\u00eau ho\u00e1 v\u00e0 h\u1ea5p thu ch\u1ea5t dinh d\u01b0\u1ee1ng. K\u1ebft qu\u1ea3 l\u00e0 b\u1ea1n s\u1ebd tr\u00e1nh \u0111\u01b0\u1ee3c t\u00ecnh tr\u1ea1ng ch\u01b0\u1edbng h\u01a1i, \u0111\u1ea7y b\u1ee5ng m\u1ed7i s\u00e1ng, nh\u1ea5t l\u00e0 n\u1ebfu \u0111\u00eam h\u00f4m tr\u01b0\u1edbc b\u1ea1n \u0103n t\u1ed1i h\u01a1i mu\u1ed9n.<\/span><\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-142281\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-3.jpg\" alt=\"Plank gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 dinh d\u01b0\u1ee1ng t\u1ed1t h\u01a1n\" class=\"wp-image-274482\" style=\"width:610px;height:auto\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-3.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-3-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-3-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Plank gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 dinh d\u01b0\u1ee1ng t\u1ed1t h\u01a1n<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"25-giam-can\"><\/span><b>2.5.&nbsp; Gi\u1ea3m c\u00e2n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1ed9t trong nh\u1eefng l\u1ee3i \u00edch thi\u1ebft th\u1ef1c nh\u1ea5t khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi t\u1eadp luy\u1ec7n plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7 ch\u00ednh l\u00e0 n\u00f3 gi\u00fap gi\u1ea3m c\u00e2n. Trong qu\u00e1 tr\u00ecnh plank, b\u1ea1n c\u0169ng \u0111\u1ed3ng th\u1eddi \u1ee9c ch\u1ebf qu\u00e1 tr\u00ecnh t\u1ea1o ra hormone ghrelin. \u0110\u00e2y ch\u00ednh l\u00e0 lo\u1ea1i hormone g\u00e2y n\u00ean c\u1ea3m gi\u00e1c \u0111\u00f3i b\u1ee5ng. Vi\u1ec7c c\u01a1 th\u1ec3 kh\u00f4ng c\u00f2n t\u1ea1o ra nhi\u1ec1u ghrelin n\u1eefa s\u1ebd khi\u1ebfn b\u1ea1n \u00edt th\u00e8m \u0103n h\u01a1n. Nh\u1edd v\u1eady m\u00e0 plank c\u00f3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn c\u00e2n n\u1eb7ng.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"26-giam-dau-lung\"><\/span><b>2.6.&nbsp; Gi\u1ea3m \u0111au l\u01b0ng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n \u0111ang c\u00f3 nhu c\u1ea7u mu\u1ed1n \u0111i\u1ec1u ch\u1ec9nh d\u00e1ng \u0111i sao cho \u0111\u1eb9p v\u00e0 chu\u1ea9n nh\u01b0 ng\u01b0\u1eddi m\u1eabu th\u00ec plank ch\u00ednh l\u00e0 b\u00e0i t\u1eadp l\u00fd t\u01b0\u1edfng. Ngo\u00e0i ra, b\u00e0i t\u1eadp n\u00e0y c\u00f2n gi\u00fap l\u00e0m gi\u1ea3m t\u00ecnh tr\u1ea1ng \u0111au l\u01b0ng, m\u1ecfi vai g\u00e1y do ph\u1ea3i ng\u1ed3i l\u00e0m vi\u1ec7c li\u00ean t\u1ee5c. \u0110\u1eb7c bi\u1ec7t, n\u1ebfu plank \u0111\u00fang c\u00e1ch, c\u00e1c c\u01a1n \u0111au \u1edf ph\u1ea7n th\u1eaft l\u01b0ng c\u0169ng s\u1ebd c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3.<\/span><\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-142282\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-4.jpg\" alt=\"Plank l\u00e0 b\u00e0i t\u1eadp h\u1ed7 tr\u1ee3 kh\u00e1 t\u1ed1t cho c\u1ed9t s\u1ed1ng\" class=\"wp-image-274483\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-4.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-4-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-4-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Plank l\u00e0 b\u00e0i t\u1eadp h\u1ed7 tr\u1ee3 kh\u00e1 t\u1ed1t cho c\u1ed9t s\u1ed1ng<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"27-giam-mo-bung\"><\/span><b>2.7.&nbsp; Gi\u1ea3m m\u1ee1 b\u1ee5ng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Plank l\u00e0 b\u00e0i t\u1eadp xu\u1ea5t hi\u1ec7n ph\u1ed5 bi\u1ebfn trong routine t\u1eadp luy\u1ec7n c\u1ee7a ch\u1ecb em khi mu\u1ed1n gi\u1ea3m m\u1ee1 b\u1ee5ng. Khi v\u00e0o t\u01b0 th\u1ebf plank gi\u1ea3m m\u1ee1 b\u1ee5ng, b\u1ea1n \u0111\u1ed3ng th\u1eddi ph\u1ea3i si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng n\u00ean h\u00ecnh th\u00e0nh nh\u1eefng nh\u00f3m c\u01a1 quanh d\u1ea1 d\u00e0y. B\u00ean c\u1ea1nh \u0111\u00f3, h\u00e0nh \u0111\u1ed9ng n\u00e0y c\u00f2n gi\u00fap \u0111\u1ed1t calo, m\u1ee1 th\u1eeba, cho b\u1ea1n v\u00f2ng eo thon g\u1ecdn v\u00e0 ng\u0103n ch\u1eb7n nguy c\u01a1 m\u1eafc b\u1ec7nh.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"28-cai-thien-kha-nang-giu-thang-bang\"><\/span><b>2.8.&nbsp; C\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Gi\u1eef th\u0103ng b\u1eb1ng k\u00e9m s\u1ebd khi\u1ebfn c\u01a1 th\u1ec3 b\u1ea1n d\u1ec5 m\u1eafc ph\u1ea3i nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng \u0111\u00e1ng c\u00f3. Vi\u1ec7c t\u1eadp luy\u1ec7n plank \u0111i\u1ec1u \u0111\u1eb7n gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng. V\u00ec v\u1eady kh\u00f4ng ch\u1ec9 ng\u01b0\u1eddi tr\u1ebb tu\u1ed5i m\u00e0 c\u00e1c c\u00f4 c\u00e1c b\u00e1c c\u0169ng n\u00ean \u00e1p d\u1ee5ng plank \u0111\u1ec3 t\u0103ng kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng cho x\u01b0\u01a1ng, gi\u00fap c\u01a1 th\u1ec3 linh ho\u1ea1t v\u00e0 gi\u1eef th\u0103ng b\u1eb1ng t\u1ed1t h\u01a1n.<\/span><\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-142283\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-5.jpg\" alt=\"Plank gi\u00fap ng\u01b0\u1eddi t\u1eadp t\u0103ng kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng\" class=\"wp-image-274484\" style=\"width:610px;height:auto\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-5.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-5-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-5-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Plank gi\u00fap ng\u01b0\u1eddi t\u1eadp t\u0103ng kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"29-giup-lan-da-tuoi-tre\"><\/span><b>2.9.&nbsp; Gi\u00fap l\u00e0n da t\u01b0\u01a1i tr\u1ebb<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Khi plank, qu\u00e1 tr\u00ecnh l\u01b0u th\u00f4ng m\u00e1u s\u1ebd ph\u1ea7n n\u00e0o \u0111\u01b0\u1ee3c khai th\u00f4ng. N\u1ebfu gi\u1eef \u0111\u01b0\u1ee3c t\u01b0 th\u1ebf n\u00e0y trong th\u1eddi gian d\u00e0i, qu\u00e1 tr\u00ecnh l\u01b0u th\u00f4ng m\u00e1u s\u1ebd l\u00e0m vi\u1ec7c c\u00e0ng hi\u1ec7u qu\u1ea3 h\u01a1n. Do \u0111\u00f3, b\u1ea1n c\u1ea7n ph\u1ea3i th\u01b0\u1eddng xuy\u00ean plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7 v\u00e0 t\u0103ng th\u1eddi gian gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y t\u1eebng ng\u00e0y \u0111\u1ec3 c\u00f3 l\u00e0n da c\u0103ng m\u1ecbn \u0111\u1ea7y s\u1ee9c s\u1ed1ng.<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><strong>Xem th\u00eam:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/vuanem.com\/blog\/bai-tap-pilates-truoc-khi-ngu.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/bai-tap-pilates-truoc-khi-ngu.html\" target=\"_blank\" rel=\"noreferrer noopener\">10 b\u00e0i t\u1eadp Pilates tr\u01b0\u1edbc khi ng\u1ee7 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/a><\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/vuanem.com\/blog\/bai-tap-tho-ngu-ngon.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/bai-tap-tho-ngu-ngon.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>B\u1eadt m\u00ed 9 b\u00e0i t\u1eadp th\u1edf ng\u1ee7 ngon d\u1ec5 \u00e1p d\u1ee5ng m\u1ed7i ng\u00e0y<\/strong><\/a><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-cuong-do-plank-moi-ngay-nhu-the-nao\"><\/span><b>3.&nbsp; C\u01b0\u1eddng \u0111\u1ed9 plank m\u1ed7i ng\u00e0y nh\u01b0 th\u1ebf n\u00e0o?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Kh\u00f4ng th\u1ec3 ph\u1ee7 nh\u1eadn plank c\u00f3 r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch cho c\u1ea3 s\u1ee9c kho\u1ebb th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n. \u0110\u1ed3ng th\u1eddi n\u00f3 c\u0169ng l\u00e0 t\u01b0 th\u1ebf d\u1ec5 d\u00e0ng th\u1ef1c hi\u1ec7n m\u00e0 kh\u00f4ng c\u1ea7n b\u1ea5t c\u1ee9 d\u1ee5ng c\u1ee5 n\u00e0o. B\u1ea1n c\u0169ng ch\u1ec9 c\u1ea7n \u1edf nh\u00e0 th\u00f4i th\u00ec c\u0169ng \u0111\u00e3 c\u00f3 th\u1ec3 plank t\u1ed1t. Tuy nhi\u00ean, \u0111i\u1ec1u n\u00e0y kh\u00f4ng \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c b\u1ea1n \u0111\u01b0\u1ee3c ph\u00e9p l\u1ea1m d\u1ee5ng n\u00f3.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 r\u1eb1ng c\u00e0ng t\u1eadp plank nhi\u1ec1u c\u00e0ng gi\u00fap cho nh\u1eefng l\u1ee3i \u00edch \u0111\u01b0\u1ee3c ph\u00e1t huy t\u1ed1i \u0111a. Th\u1ebf nh\u01b0ng trong th\u1ec3 thao c\u00f3 m\u1ed9t \u0111i\u1ec1u quan tr\u1ecdng c\u1ea7n l\u01b0u \u00fd l\u00e0 kh\u00f4ng n\u00ean t\u1eadp g\u00ec \u0111\u00f3 qu\u00e1 nhi\u1ec1u ho\u1eb7c qu\u00e1 \u00edt. \u0110\u1ed1i v\u1edbi plank, ch\u1ec9 c\u1ea7n 3 l\u1ea7n m\u1ed7i ng\u00e0y, m\u1ed7i l\u1ea7n 2 ph\u00fat l\u00e0 b\u1ea1n \u0111\u00e3 ho\u00e0n th\u00e0nh xu\u1ea5t s\u1eafc r\u1ed3i. Kh\u00f4ng c\u1ea7n c\u1ed1 s\u1ee9c l\u00e0m qu\u00e1 nh\u1eefng gi\u1edbi h\u1ea1n tr\u00ean v\u00ec r\u1ea5t d\u1ec5 g\u00e2y ra t\u00e1c d\u1ee5ng ng\u01b0\u1ee3c.<\/span><\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-142284\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-6.jpg\" alt=\"Kh\u00f4ng n\u00ean plank qu\u00e1 nhi\u1ec1u v\u00ec d\u1ec5 g\u00e2y ra t\u00e1c d\u1ee5ng ng\u01b0\u1ee3c\" class=\"wp-image-274485\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-6.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-6-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-6-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Kh\u00f4ng n\u00ean plank qu\u00e1 nhi\u1ec1u v\u00ec d\u1ec5 g\u00e2y ra t\u00e1c d\u1ee5ng ng\u01b0\u1ee3c<\/figcaption><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-cach-plank-dung-truoc-khi-di-ngu\"><\/span><strong>4. C\u00e1ch plank \u0111\u00fang tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7 ch\u1ec9 th\u1ef1c s\u1ef1 mang l\u1ea1i l\u1ee3i \u00edch khi b\u1ea1n t\u1eadp \u0111\u00fang t\u01b0 th\u1ebf, \u0111\u00fang c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi th\u1eddi \u0111i\u1ec3m bu\u1ed5i t\u1ed1i. N\u1ebfu plank sai c\u00e1ch ho\u1eb7c qu\u00e1 n\u1eb7ng, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 b\u1ecb k\u00edch th\u00edch qu\u00e1 m\u1ee9c, g\u00e2y kh\u00f3 ng\u1ee7.<\/p>\n\n\n\n<p><strong>T\u01b0 th\u1ebf plank chu\u1ea9n c\u1ea7n l\u01b0u \u00fd<\/strong><\/p>\n\n\n\n<p>Khi plank, c\u01a1 th\u1ec3 c\u1ea7n gi\u1eef \u1edf tr\u1ea1ng th\u00e1i th\u1eb3ng h\u00e0ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n. Hai khu\u1ef7u tay \u0111\u1eb7t th\u1eb3ng d\u01b0\u1edbi vai, c\u1eb3ng tay song song v\u1edbi s\u00e0n. B\u1ee5ng si\u1ebft nh\u1eb9, m\u00f4ng kh\u00f4ng n\u00e2ng qu\u00e1 cao v\u00e0 c\u0169ng kh\u00f4ng v\u00f5ng xu\u1ed1ng \u0111\u1ec3 tr\u00e1nh \u00e1p l\u1ef1c l\u00ean l\u01b0ng d\u01b0\u1edbi. C\u1ed5 v\u00e0 \u0111\u1ea7u gi\u1eef t\u1ef1 nhi\u00ean, m\u1eaft nh\u00ecn xu\u1ed1ng s\u00e0n.<\/p>\n\n\n\n<p>M\u1ed9t t\u01b0 th\u1ebf plank chu\u1ea9n gi\u00fap k\u00edch ho\u1ea1t nh\u00f3m c\u01a1 core m\u00e0 kh\u00f4ng g\u00e2y \u0111au m\u1ecfi, \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p khi t\u1eadp v\u00e0o bu\u1ed5i t\u1ed1i.<\/p>\n\n\n\n<p><strong>C\u00e1ch h\u00edt th\u1edf khi plank bu\u1ed5i t\u1ed1i<\/strong><\/p>\n\n\n\n<p>H\u00edt th\u1edf \u0111\u00fang l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng gi\u00fap plank tr\u01b0\u1edbc khi ng\u1ee7 kh\u00f4ng g\u00e2y c\u0103ng th\u1eb3ng th\u1ea7n kinh. B\u1ea1n n\u00ean h\u00edt v\u00e0o ch\u1eadm b\u1eb1ng m\u0169i, c\u1ea3m nh\u1eadn b\u1ee5ng ph\u00ecnh nh\u1eb9 v\u00e0 th\u1edf ra \u0111\u1ec1u b\u1eb1ng mi\u1ec7ng, k\u1ebft h\u1ee3p si\u1ebft c\u01a1 b\u1ee5ng. Nh\u1ecbp th\u1edf ch\u1eadm, \u0111\u1ec1u s\u1ebd gi\u00fap c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n h\u01a1n, h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng tim \u0111\u1eadp nhanh \u2013 nguy\u00ean nh\u00e2n khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi kh\u00f3 ng\u1ee7 sau khi t\u1eadp.<\/p>\n\n\n\n<p><strong>C\u00e1c bi\u1ebfn th\u1ec3 plank nh\u1eb9 ph\u00f9 h\u1ee3p tr\u01b0\u1edbc khi ng\u1ee7<\/strong><\/p>\n\n\n\n<p>V\u00e0o bu\u1ed5i t\u1ed1i, b\u1ea1n n\u00ean \u01b0u ti\u00ean c\u00e1c bi\u1ebfn th\u1ec3 plank nh\u1eb9 nh\u00e0ng, \u00edt \u00e1p l\u1ef1c, thay v\u00ec plank c\u01b0\u1eddng \u0111\u1ed9 cao.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plank c\u01a1 b\u1ea3n:<\/strong> \u0110\u00e2y l\u00e0 l\u1ef1a ch\u1ecdn an to\u00e0n nh\u1ea5t cho ng\u01b0\u1eddi m\u1edbi ho\u1eb7c khi t\u1eadp plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Ch\u1ec9 c\u1ea7n gi\u1eef t\u01b0 th\u1ebf plank t\u1eeb 20\u201340 gi\u00e2y, t\u1eadp trung v\u00e0o nh\u1ecbp th\u1edf v\u00e0 c\u1ea3m nh\u1eadn c\u01a1 b\u1ee5ng ho\u1ea1t \u0111\u1ed9ng.<\/li>\n\n\n\n<li><strong>Plank g\u1ed1i:<\/strong> Plank g\u1ed1i gi\u00fap gi\u1ea3m t\u1ea3i \u00e1p l\u1ef1c l\u00ean l\u01b0ng v\u00e0 vai, r\u1ea5t ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng ho\u1eb7c t\u1eadp v\u00e0o cu\u1ed1i ng\u00e0y. T\u01b0 th\u1ebf n\u00e0y v\u1eabn k\u00edch ho\u1ea1t core nh\u01b0ng kh\u00f4ng g\u00e2y m\u1ec7t qu\u00e1 m\u1ee9c.<\/li>\n<\/ul>\n\n\n\n<p><strong>Side plank nh\u1eb9:<\/strong> C\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n side plank trong th\u1eddi gian ng\u1eafn (15\u201330 gi\u00e2y m\u1ed7i b\u00ean) \u0111\u1ec3 k\u00edch ho\u1ea1t c\u01a1 li\u00ean s\u01b0\u1eddn, gi\u00fap c\u01a1 th\u1ec3 s\u0103n ch\u1eafc m\u00e0 kh\u00f4ng l\u00e0m t\u0103ng nh\u1ecbp tim qu\u00e1 cao.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5-nhung-nguoi-khong-nen-plank\"><\/span><b>5.&nbsp; Nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng n\u00ean plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Nh\u01b0 \u0111\u00e3 chia s\u1ebb, plank l\u00e0 m\u1ed9t t\u01b0 th\u1ebf d\u00e0nh cho h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi. Th\u1ebf nh\u01b0ng v\u1eabn c\u00f3 nh\u1eefng tr\u01b0\u1eddng h\u1ee3p kh\u00f4ng n\u00ean \u00e1p d\u1ee5ng nh\u01b0 ng\u01b0\u1eddi b\u1ecb b\u1ec7nh tim m\u1ea1ch, h\u00f4 h\u1ea5p, r\u1ed1i lo\u1ea1n chuy\u1ec3n ho\u00e1, ng\u01b0\u1eddi b\u1ecb ti\u1ec3u \u0111\u01b0\u1eddng,&#8230; Ngo\u00e0i ra, nh\u1eefng ai th\u00edch luy\u1ec7n t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao th\u00ec \u0111\u00e2y th\u1eadt s\u1ef1 kh\u00f4ng ph\u1ea3i l\u00e0 \u0111\u1ed9ng t\u00e1c ph\u00f9 h\u1ee3p l\u1eafm.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6-luu-y-khi-plank-truoc-khi-di-ngu\"><\/span><b>6.&nbsp; L\u01b0u \u00fd khi plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"61-khong-tap-qua-suc\"><\/span><b>6.1.&nbsp; Kh\u00f4ng t\u1eadp qu\u00e1 s\u1ee9c<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Lo l\u1eafng t\u1eadp plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7 s\u1ebd khi\u1ebfn kh\u00f3 ng\u1ee7 c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi th\u1eadt ra l\u00e0 c\u00f3 c\u01a1 s\u1edf. Nh\u01b0ng \u0111i\u1ec1u n\u00e0y ch\u1ec9 x\u1ea3y ra khi b\u1ea1n l\u00e0m sai k\u1ef9 thu\u1eadt v\u00e0 t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c m\u00e0 th\u00f4i. Do \u0111\u00f3, trong qu\u00e1 tr\u00ecnh plank, nh\u1ea5t l\u00e0 th\u1eddi \u0111i\u1ec3m tr\u01b0\u1edbc khi \u0111i ng\u1ee7, h\u00e3y t\u1eadp v\u1eeba v\u1edbi s\u1ee9c c\u1ee7a m\u00ecnh, kh\u00f4ng c\u1ed1 g\u1eafng \u0111\u1ec3 tr\u00e1nh c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"62-khong-tap-sat-bua-an\"><\/span><b>6.2.&nbsp; Kh\u00f4ng t\u1eadp s\u00e1t b\u1eefa \u0103n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Plank l\u00e0 m\u1ed9t t\u01b0 th\u1ebf c\u1ea7n s\u1eed d\u1ee5ng kha kh\u00e1 s\u1ee9c l\u1ef1c. Trong qu\u00e1 tr\u00ecnh plank, b\u1ea1n c\u00f2n ph\u1ea3i th\u1ef1c hi\u1ec7n si\u1ebft c\u01a1 b\u1ee5ng v\u00e0 \u0111i\u1ec1u n\u00e0y kh\u00f4ng t\u1ed1t khi b\u1ea1n \u0111ang no. Do \u0111\u00f3, c\u1ea7n plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7 nh\u01b0ng ph\u1ea3i sau b\u1eefa t\u1ed1i \u00edt nh\u1ea5t 3 ti\u1ebfng. N\u1ebfu kh\u00f4ng b\u1ea1n s\u1ebd g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1edbi h\u1ec7 ti\u00eau ho\u00e1 c\u1ee7a m\u00ecnh \u0111\u1ea5y.<\/span><\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-142285\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-7.jpg\" alt=\"Ch\u1ec9 n\u00ean plank sau khi \u0103n kho\u1ea3ng 3 ti\u1ebfng\" class=\"wp-image-274486\" style=\"width:610px;height:auto\" srcset=\"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-7.jpg 800w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-7-300x188.jpg 300w, https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2024\/01\/plank-truoc-khi-di-ngu-7-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ch\u1ec9 n\u00ean plank sau khi \u0103n kho\u1ea3ng 3 ti\u1ebfng<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"63-giam-thieu-con-dau\"><\/span><b>6.3.&nbsp; Gi\u1ea3m thi\u1ec3u c\u01a1n \u0111au<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">\u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, ch\u1eafc ch\u1eafn plank tr\u01b0\u1edbc khi ng\u1ee7 s\u1ebd g\u00e2y ra nh\u1eefng c\u01a1n \u0111au v\u00e0 nh\u1ee9c m\u1ecfi. \u0110i\u1ec1u n\u00e0y s\u1ebd khi\u1ebfn b\u1ea1n kh\u00f3 ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7. Ch\u00ednh v\u00ec v\u1eady, h\u00e3y lu\u00f4n chu\u1ea9n b\u1ecb cho b\u1ea3n th\u00e2n s\u1eb5n c\u00e1c bi\u1ec7n ph\u00e1p gi\u1ea3m \u0111au nh\u01b0 gel b\u00f4i ho\u1eb7c b\u00ecnh x\u1ecbt.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"64-khong-tam-sau-plank\"><\/span><b>6.4.&nbsp; Kh\u00f4ng t\u1eafm sau plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Kh\u00f4ng ch\u1ec9 m\u1ed7i plank m\u00e0 sau khi t\u1eadp b\u1ea5t c\u1ee9 b\u00e0i t\u1eadp n\u00e0o, b\u1ea1n c\u0169ng c\u1ea7n \u0111\u1ee3i kho\u1ea3ng 20 ph\u00fat m\u1edbi \u0111i t\u1eafm. B\u1edfi l\u1ebd th\u1eddi \u0111i\u1ec3m l\u00fac m\u1edbi ho\u00e0n th\u00e0nh b\u00e0i t\u1eadp, nh\u1ecbp tim c\u1ee7a b\u1ea1n ch\u01b0a \u1ed5n \u0111\u1ecbnh v\u00e0 c\u00e1c l\u1ed7 ch\u00e2n l\u00f4ng \u0111ang gi\u00e3n n\u1edf t\u1ed1i \u0111a \u0111\u1ec3 to\u00e1t m\u1ed3 h\u00f4i. N\u1ebfu t\u1eafm v\u00e0o l\u00fac n\u00e0y r\u1ea5t d\u1ec5 b\u1ecb nhi\u1ec5m n\u01b0\u1edbc ho\u1eb7c nghi\u00eam tr\u1ecdng h\u01a1n l\u00e0 \u0111\u1ed9t qu\u1ef5.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7-ket-hop-plank-voi-thoi-quen-ngu-lanh-manh\"><\/span><strong>7. K\u1ebft h\u1ee3p plank v\u1edbi th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0110\u1ec3 plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7 mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u1ed1t cho s\u1ee9c kh\u1ecfe v\u00e0 gi\u1ea5c ng\u1ee7, b\u1ea1n n\u00ean k\u1ebft h\u1ee3p plank v\u1edbi c\u00e1c th\u00f3i quen th\u01b0 gi\u00e3n, gi\u00fap c\u01a1 th\u1ec3 chuy\u1ec3n d\u1ea7n sang tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plank + gi\u00e3n c\u01a1 nh\u1eb9:<\/strong> Sau khi plank, h\u00e3y d\u00e0nh 5\u201310 ph\u00fat \u0111\u1ec3 gi\u00e3n c\u01a1 nh\u1eb9 nh\u00e0ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00f9ng l\u01b0ng, h\u00f4ng v\u00e0 ch\u00e2n. C\u00e1c \u0111\u1ed9ng t\u00e1c nh\u01b0 g\u1eadp ng\u01b0\u1eddi, k\u00e9o gi\u00e3n l\u01b0ng ho\u1eb7c t\u01b0 th\u1ebf em b\u00e9 (child\u2019s pose) gi\u00fap gi\u1ea3m c\u0103ng c\u01a1 v\u00e0 h\u1ea1n ch\u1ebf \u0111au nh\u1ee9c sau t\u1eadp.<\/li>\n\n\n\n<li><strong>Plank + h\u00edt th\u1edf s\u00e2u:<\/strong> K\u1ebft h\u1ee3p plank v\u1edbi c\u00e1c b\u00e0i h\u00edt th\u1edf s\u00e2u s\u1ebd gi\u00fap l\u00e0m d\u1ecbu h\u1ec7 th\u1ea7n kinh, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n. Sau khi t\u1eadp, b\u1ea1n c\u00f3 th\u1ec3 n\u1eb1m ng\u1eeda, h\u00edt s\u00e2u b\u1eb1ng m\u0169i \u2013 th\u1edf ch\u1eadm b\u1eb1ng mi\u1ec7ng trong v\u00e0i ph\u00fat.<\/li>\n\n\n\n<li><strong>Plank + t\u1eaft thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7:<\/strong> \u0110\u1ec3 t\u1ed1i \u01b0u gi\u1ea5c ng\u1ee7, b\u1ea1n n\u00ean t\u1eaft \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh, TV \u00edt nh\u1ea5t 30 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7. \u00c1nh s\u00e1ng xanh t\u1eeb thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m hormone melatonin, khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7 d\u00f9 \u0111\u00e3 t\u1eadp th\u1ec3 d\u1ee5c. Khi plank \u0111\u01b0\u1ee3c k\u1ebft h\u1ee3p v\u1edbi th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh, c\u01a1 th\u1ec3 s\u1ebd v\u1eeba \u0111\u01b0\u1ee3c v\u1eadn \u0111\u1ed9ng nh\u1eb9, v\u1eeba \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n \u0111\u00fang c\u00e1ch, t\u1eeb \u0111\u00f3 gi\u00fap ng\u1ee7 s\u00e2u v\u00e0 ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n.<\/li>\n\n\n\n<li><strong>Plank + \u0111\u1ea7u t\u01b0 n\u1ec7m ch\u1ea5t l\u01b0\u1ee3ng:<\/strong> B\u00ean c\u1ea1nh v\u1eadn \u0111\u1ed9ng v\u00e0 th\u01b0 gi\u00e3n, ch\u1ea5t l\u01b0\u1ee3ng b\u1ec1 m\u1eb7t ng\u1ee7 c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng. M\u1ed9t chi\u1ebfc n\u1ec7m n\u00e2ng \u0111\u1ee1 t\u1ed1t s\u1ebd gi\u00fap c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng ho\u00e0n to\u00e0n sau khi t\u1eadp, h\u1ea1n ch\u1ebf \u0111au m\u1ecfi c\u01a1 v\u00e0 h\u1ed7 tr\u1ee3 c\u1ed9t s\u1ed1ng \u1edf t\u01b0 th\u1ebf t\u1ef1 nhi\u00ean. B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o c\u00e1c d\u00f2ng n\u1ec7m ch\u00ednh h\u00e3ng t\u1ea1i Vua N\u1ec7m \u2013 h\u1ec7 th\u1ed1ng ph\u00e2n ph\u1ed1i \u0111a d\u1ea1ng c\u00e1c th\u01b0\u01a1ng hi\u1ec7u n\u1ec7m foam, l\u00f2 xo v\u00e0 cao su uy t\u00edn, ph\u00f9 h\u1ee3p nhi\u1ec1u nhu c\u1ea7u v\u00e0 ng\u00e2n s\u00e1ch. Khi k\u1ebft h\u1ee3p plank v\u1edbi th\u00f3i quen ng\u1ee7 khoa h\u1ecdc v\u00e0 m\u1ed9t chi\u1ebfc n\u1ec7m ch\u1ea5t l\u01b0\u1ee3ng, gi\u1ea5c ng\u1ee7 s\u1ebd s\u00e2u h\u01a1n v\u00e0 qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3 c\u0169ng hi\u1ec7u qu\u1ea3 h\u01a1n r\u00f5 r\u1ec7t.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-background\" style=\"background-color:#e7f6ff\"><strong>Xem th\u00eam: <a href=\"https:\/\/vuanem.com\/blog\/nem-nao-nam-em.html\" data-type=\"link\" data-id=\"https:\/\/vuanem.com\/blog\/nem-nao-nam-em.html\" target=\"_blank\" rel=\"noreferrer noopener\">N\u1ec7m n\u00e0o n\u1eb1m \u00eam? Top 5 m\u1eabu n\u1ec7m \u00eam \u00e1i gi\u00fap b\u1ea1n ng\u1ee7 ngon<\/a><\/strong><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7 l\u00e0 m\u1ed9t th\u00f3i quen t\u1ed1t m\u00e0 ch\u00fang ta n\u00ean duy tr\u00ec. Plank \u0111\u00fang c\u00e1ch v\u00e0 th\u01b0\u1eddng xuy\u00ean s\u1ebd mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 v\u00f3c d\u00e1ng. Hy v\u1ecdng nh\u1eefng chia s\u1ebb c\u1ee7a Vua N\u1ec7m \u0111\u00e3 gi\u00fap b\u1ea1n c\u00f3 c\u00e1i nh\u00ecn chi ti\u1ebft h\u01a1n v\u1ec1 t\u01b0 th\u1ebf n\u00e0y v\u00e0 t\u1eadp luy\u1ec7n n\u00f3 ngay b\u00e2y gi\u1edd.<\/span><\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-right kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;right&quot;,&quot;id&quot;:&quot;142278&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;1&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;5&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;\u0110\u00e1nh gi\u00e1 post&quot;,&quot;legend&quot;:&quot;5\\\/5 - (1 \u0111\u00e1nh gi\u00e1)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;Plank tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 t\u1ed1t kh\u00f4ng? N\u00ean plank nh\u01b0 th\u1ebf n\u00e0o?&quot;,&quot;width&quot;:&quot;142.5&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} \u0111\u00e1nh gi\u00e1)&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 142.5px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            5\/5 - (1 \u0111\u00e1nh gi\u00e1)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Plank l\u00e0 t\u01b0 th\u1ebf d\u00f9 kh\u00e1 \u0111\u01a1n gi\u1ea3n v\u00e0 d\u1ec5 th\u1ef1c hi\u1ec7n nh\u01b0ng v\u1eabn mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho ng\u01b0\u1eddi t\u1eadp. Tuy nhi\u00ean, \u0111\u1ec3 duy tr\u00ec t\u01b0 th\u1ebf plank&#8230;<\/p>\n","protected":false},"author":14,"featured_media":274479,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[753],"ppma_author":[2088],"class_list":["post-142278","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-giac-ngu","tag-cach-ngu-ngon"],"authors":[{"term_id":2088,"user_id":14,"is_guest":0,"slug":"hoangtrinh","display_name":"Ho\u00e0ng Trinh","avatar_url":{"url":"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2025\/11\/trinh.jpg","url2x":"https:\/\/vuanem.com\/blog\/wp-content\/uploads\/2025\/11\/trinh.jpg"},"1":"","2":"","3":"","4":"","5":"","6":"","7":"","8":""}],"_links":{"self":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/142278","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/comments?post=142278"}],"version-history":[{"count":12,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/142278\/revisions"}],"predecessor-version":[{"id":277505,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/posts\/142278\/revisions\/277505"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media\/274479"}],"wp:attachment":[{"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/media?parent=142278"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/categories?post=142278"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/tags?post=142278"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/vuanem.com\/blog\/wp-json\/wp\/v2\/ppma_author?post=142278"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}