{"id":501,"date":"2018-04-19T11:20:52","date_gmt":"2018-04-19T11:20:52","guid":{"rendered":"http:\/\/queenspa.vn\/?p=501"},"modified":"2018-04-24T04:47:04","modified_gmt":"2018-04-24T04:47:04","slug":"3-great-squat-exercises-to-help-you-get-the-perfect-butt","status":"publish","type":"post","link":"https:\/\/queenspa.vn\/vi\/news\/3-great-squat-exercises-to-help-you-get-the-perfect-butt.html","title":{"rendered":"3 \u0111\u1ed9ng t\u00e1c squat gi\u00fap b\u1ea1n c\u00f3 v\u00f2ng m\u00f4ng “c\u0103ng \u0111\u00e9t”"},"content":{"rendered":"

<\/p>\n

S\u1edf h\u1eefu v\u00f2ng m\u00f4ng c\u0103ng tr\u00f2n ni\u1ec1m m\u01a1 \u01b0\u1edbc c\u1ee7a nhi\u1ec1u ch\u1ecb em ph\u1ee5 n\u1eef. Kh\u00f4ng th\u1ec3 ph\u1ee7 nh\u1eadn r\u1eb1ng, v\u00f2ng 3 gi\u00fap b\u1ea1n tr\u00f4ng quy\u1ebfn r\u0169 h\u01a1n v\u00e0 thu h\u00fat h\u01a1n \u0111\u1eb7c bi\u1ec7t v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00e1c gi\u1edbi. Nhi\u1ec1u b\u1ea1n \u201cb\u1ea9m sinh\u201d kh\u00f4ng c\u00f3 v\u00f2ng 3 ho\u00e0n h\u1ea3o nh\u01b0ng l\u1ea1i b\u1eadn b\u1ecbu v\u1edbi c\u00f4ng vi\u1ec7c v\u00e0 kh\u00f4ng c\u00f3 th\u1eddi gian \u0111\u1ec3 \u0111\u1ebfn c\u00e1c ph\u00f2ng t\u1eadp Gym. V\u1eady \u0111\u00e2u s\u1ebd l\u00e0 gi\u1ea3i ph\u00e1p gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n v\u00f9ng c\u01a1 th\u1ec3 kh\u00f3 nh\u1eb1n \u1ea5y t\u1ea1i nh\u00e0? Queen spa – Spa in Da Nang<\/strong><\/a><\/span>\u00a0s\u1ebd ti\u1ebft l\u1ed9 v\u1edbi b\u1ea1n\u00a03 \u0111\u1ed9ng t\u00e1c squat gi\u00fap v\u00f2ng m\u00f4ng c\u0103n tr\u00f2n<\/strong><\/a> ch\u1ec9\u00a0 v\u00e0i ph\u00fat m\u1ed7i ng\u00e0y.<\/span><\/p>\n

\"vong-3-can-tron\"<\/p>\n

H\u01b0\u1edbng d\u1eabn s\u1edf h\u1eefu v\u00f2ng m\u00f4ng c\u0103ng tr\u00f2n v\u1edbi 3 \u0111\u1ed9ng t\u00e1c\u00a0squat \u0111\u01a1n gi\u1ea3n<\/strong><\/span><\/h2>\n

T\u1ea5t c\u1ea3 b\u1ea1n c\u1ea7n chu\u1ea9n b\u1ecb \u0111\u00f3 l\u00e0 m\u1ed9t t\u1ea5m th\u1ea3m yoga, hai qu\u1ea3 t\u1ea1 tay ( ho\u1eb7c hai chai n\u01b0\u1edbc) , m\u1ed9t cu\u1ed1n l\u1ecbch b\u00e0n v\u00e0 quan tr\u1ecdng nh\u1ea5t \u0111\u00f3 l\u00e0 \u00fd ch\u00ed mong mu\u1ed1n \u0111\u1ec3 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng c\u1ee7a b\u1ea1n. B\u00e0i t\u1eadp th\u1ec3 d\u1ee5c n\u00e0y \u0111\u01b0\u1ee3c hu\u1ea5n luy\u1ec7n vi\u00ean h\u00e0ng \u0111\u1ea7u th\u1ebf gi\u1edbi: Angela Lee th\u1ef1c hi\u1ec7n, b\u1ea1n n\u00ean duy tr\u00ec b\u00e0i t\u1eadp n\u00e0y trong 30 ng\u00e0y li\u00ean t\u1ee5c nh\u00e9!<\/span><\/p>\n

L\u00ean k\u1ebf ho\u1ea1ch cho b\u00e0i t\u1eadp c\u1ee7a m\u00ecnh<\/strong><\/span><\/h2>\n

B\u00e0i t\u1eadp c\u00f3 3 \u0111\u1ed9ng t\u00e1c, b\u1ea1n s\u1ebd t\u1eadp m\u1ed7i \u0111\u1ed9ng t\u00e1c t\u1eeb 2 \u2013 3 ph\u00fat sau \u0111\u00f3 ngh\u1ec9 1 ph\u00fat v\u00e0 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c ti\u1ebfp theo. V\u1edbi m\u1ed7i ng\u00e0y, b\u1ea1n n\u00ean b\u1ecf ra \u00edt nh\u1ea5t 11 ph\u00fat t\u1eadp m\u1ed7i ng\u00e0y, \u0111\u1eebng qu\u00ean th\u01b0 gi\u00e3n c\u01a1 b\u1eafp trong nh\u1eefng l\u00fac ngh\u1ec9 b\u1ea1n nh\u00e9!<\/span><\/p>\n

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C\u00f3 th\u1ec3 b\u1ea1n quan t\u00e2m: 7 \u0111\u1ed9ng t\u00e1c yoga gi\u00fap b\u1ea1n c\u00f3 b\u1ed9 ng\u1ef1c c\u0103ng tr\u00f2n<\/strong><\/a><\/span><\/span><\/p>\n<\/blockquote>\n

\u0110\u1ed9ng t\u00e1c squat m\u00f4ng c\u01a1 b\u1ea3n<\/strong><\/span><\/h3>\n
\"\u0111\u1ed9ng
\u0111\u1ed9ng t\u00e1c squat m\u00f4ng c\u01a1 b\u1ea3n<\/span><\/figcaption><\/figure>\n

\u0110\u1eb7t hai ch\u00e2n c\u1ee7a b\u1ea1n r\u1ed9ng b\u1eb1ng vai, gi\u1eef th\u1eb3ng l\u01b0ng, hai tay song song \u0111\u01b0a v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 g\u1eadp \u0111\u1ea7u g\u1ed1i xu\u1ed1ng 1 g\u00f3c 90 \u0111\u1ed9, sao cho gi\u1ed1ng t\u01b0 th\u1ebf \u0111ang ng\u1ed3i gh\u1ebf. \u0110i\u1ec1u quan tr\u1ecdng \u0111\u00f3 l\u00e0 b\u1ea1n ph\u1ea3i gi\u1eef \u0111\u01b0\u1ee3c th\u0103ng b\u1eb1ng v\u00e0 gi\u1eef th\u1eb3ng l\u01b0ng. \u0110\u1ec3 bi\u1ebft b\u1ea1n c\u00f3 t\u1eadp \u0111\u00fang \u0111\u1ed9ng t\u00e1c n\u00e0y hay kh\u00f4ng, b\u1eb1ng c\u00e1ch b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c ph\u1ea7n l\u01b0ng eo h\u01a1i m\u1ecfi, c\u00f3 \u0111\u1ed9 co c\u1ee7a hai b\u00ean h\u00f4ng v\u00e0 h\u01a1i nh\u1ee9c c\u01a1 \u0111\u00f9i. N\u1ebfu nh\u01b0 kh\u00f4ng c\u00f3 nh\u1eefng d\u1ea5u hi\u1ec7u \u1ea5y th\u00ec b\u1ea1n \u0111\u00e3 sai t\u01b0 th\u1ebf n\u00e0y r\u1ed3i nh\u00e9!<\/span><\/p>\n

B\u00e0i t\u1eadp squat v\u1edbi t\u1ea1 tay<\/strong><\/span><\/h3>\n
\"B\u00e0i
B\u00e0i t\u1eadp squat v\u1edbi t\u1ea1 tay<\/span><\/figcaption><\/figure>\n

Nh\u01b0 Queen spa \u0111\u00e3 chia s\u1ebb \u1edf tr\u00ean, n\u1ebfu nh\u01b0 b\u1ea1n kh\u00f4ng c\u00f3 t\u1ea1 tay, b\u1ea1n c\u00f3 th\u1ec3 thay th\u1ebf b\u1eb1ng 2 chai n\u01b0\u1edbc v\u00e0 \u0111\u1ed5 \u0111\u1ea7y c\u00e1t trong \u0111\u00f3.<\/span><\/p>\n

\u0110\u1ed1i v\u1edbi b\u00e0i t\u1eadp n\u00e0y b\u1ea1n c\u1ea7n ph\u1ea3i \u0111\u1ee9ng th\u1eb3ng l\u01b0ng, v\u1edbi \u0111\u00f4i ch\u00e2n c\u1ee7a b\u1ea1n \u0111\u1eb7t h\u01a1i r\u1ed9ng so v\u1edbi vai v\u00e0\u00a0 h\u01a1i nghi\u00eang m\u1eb7t v\u1ec1 b\u00ean tr\u00e1i ho\u1eb7c b\u00ean ph\u1ea3i c\u1ee7a b\u1ea1n. M\u1ed7i tay c\u1ea7m 1 qu\u1ea3 t\u1ea1, gi\u1eef th\u1eb3ng l\u01b0ng v\u00e0 hai c\u00e1nh tay v\u00e0 ng\u1ed3i xu\u1ed1ng m\u1ed9t g\u00f3c 90 \u0111\u1ed9 nh\u01b0 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n ban \u0111\u1ea7u. Ban \u0111\u1ea7u ban c\u00f3 th\u1ec3 d\u00f9ng t\u1ea1 v\u1edbi kh\u1ed5i l\u01b0\u1ee3ng 500g m\u1ed7i b\u00ean sau khi \u0111\u00e3 quen d\u1ea7n b\u1ea1n n\u00ean n\u00e2ng l\u00ean th\u00e0nh 3 ho\u1eb7c 4 kg \u0111\u1ec3 t\u0103ng hi\u1ec7u qu\u1ea3 b\u00e0i t\u1eadp.<\/span><\/p>\n

B\u00e0i t\u1eadp squat n\u00e2ng cao<\/strong><\/span><\/h3>\n
\"B\u00e0i
B\u00e0i t\u1eadp squat n\u00e2ng cao<\/span><\/figcaption><\/figure>\n

\u0110\u1ee9ng th\u0103ng, dang r\u1ed9ng ch\u00e2n h\u01a1n vai. Gi\u1eef th\u1eb3ng l\u01b0ng v\u00e0 \u0111\u1eb7t hai tay v\u1ec1 ph\u00eda sau \u0111\u1ea7u v\u00e0 ng\u1ed3i xu\u1ed1ng nh\u01b0 b\u00e0i t\u1eadp th\u1ee9 2. \u0110i\u1ec1u l\u01b0u \u00fd \u1edf b\u00e0i t\u1eadp n\u00e0y l\u00e0 b\u1ea1n kh\u00f4ng \u0111\u01b0\u1ee3c \u0111\u1eb7t hai tay l\u00ean c\u1ed5 v\u00e0 kh\u00f4ng \u0111\u01b0\u1ee3c nghi\u00eang \u0111\u1ea7u v\u1ec1 ph\u00eda\u00a0 tr\u01b0\u1edbc, \u0111\u1ed9ng t\u00e1c \u0111\u00fang khi b\u1ea1n kh\u00f4ng th\u1ec3 nh\u00ecn th\u1ea5y khu\u1ef7u tay c\u1ee7a m\u00ecnh.<\/span><\/p>\n

\n

>>> Xem th\u00eam:\u00a0 5 c\u00e1ch gi\u00fap b\u1ea1n s\u1edf h\u1eefu \u0111\u00f4i ch\u00e2n \u0111\u1eb9p quy\u1ebfn r\u1ee7<\/strong><\/a><\/span><\/p>\n<\/blockquote>\n

\u0110\u1ec3 s\u1edf h\u1eefu m\u1ed9t th\u00e2n h\u00ecnh \u0111\u1eb9p, ho\u00e0n h\u1ea3o th\u00ec b\u1ea1n c\u1ea7n ph\u1ea3i luy\u1ec7n t\u1eadp \u0111\u00fang c\u00e1ch v\u00e0 ki\u00ean tr\u00ec. N\u1ebfu nh\u01b0 b\u1ea1n c\u00f3 th\u1eafc m\u1eafc g\u00ec v\u1ec1 c\u00e1c v\u1ea5n \u0111\u1ec1 l\u00e0m \u0111\u1eb9p, \u0111\u1eebng qu\u00ean comment \u0111\u1ec3 \u0111\u01b0\u1ee3c Queen spa gi\u1ea3i \u0111\u00e1p t\u1eadn t\u00ecnh nh\u00e9!<\/span><\/p>\n

<\/p>","protected":false},"excerpt":{"rendered":"

S\u1edf h\u1eefu v\u00f2ng m\u00f4ng c\u0103ng tr\u00f2n ni\u1ec1m m\u01a1 \u01b0\u1edbc c\u1ee7a nhi\u1ec1u ch\u1ecb em ph\u1ee5 n\u1eef. Kh\u00f4ng th\u1ec3 ph\u1ee7 nh\u1eadn r\u1eb1ng, v\u00f2ng 3 gi\u00fap b\u1ea1n tr\u00f4ng quy\u1ebfn r\u0169 h\u01a1n v\u00e0 thu h\u00fat h\u01a1n \u0111\u1eb7c bi\u1ec7t v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00e1c gi\u1edbi. Nhi\u1ec1u b\u1ea1n \u201cb\u1ea9m sinh\u201d kh\u00f4ng c\u00f3 v\u00f2ng 3 ho\u00e0n h\u1ea3o nh\u01b0ng l\u1ea1i b\u1eadn b\u1ecbu v\u1edbi c\u00f4ng<\/p>\n","protected":false},"author":1,"featured_media":517,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[12],"tags":[21,19,20],"_links":{"self":[{"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/posts\/501"}],"collection":[{"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/comments?post=501"}],"version-history":[{"count":21,"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/posts\/501\/revisions"}],"predecessor-version":[{"id":2046,"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/posts\/501\/revisions\/2046"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/media\/517"}],"wp:attachment":[{"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/media?parent=501"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/categories?post=501"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/tags?post=501"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}