{"id":2210,"date":"2026-03-01T09:36:28","date_gmt":"2026-03-01T09:36:28","guid":{"rendered":"https:\/\/zenavietnam.com\/?p=2210"},"modified":"2026-04-17T08:10:02","modified_gmt":"2026-04-17T08:10:02","slug":"nhung-bai-tap-ma-pt-ca-nhan-se-huong-dan-cho-ban-khi-tap-tai-nha-massagenow","status":"publish","type":"post","link":"https:\/\/zenavietnam.com\/en\/nhung-bai-tap-ma-pt-ca-nhan-se-huong-dan-cho-ban-khi-tap-tai-nha-massagenow\/","title":{"rendered":"Nh\u1eefng B\u00e0i T\u1eadp M\u00e0 PT C\u00e1 Nh\u00e2n S\u1ebd H\u01b0\u1edbng D\u1eabn Cho B\u1ea1n Khi T\u1eadp T\u1ea1i Nh\u00e0 | MassageNow"},"content":{"rendered":"<p>Khi thu\u00ea PT c\u00e1 nh\u00e2n t\u1ea1i nh\u00e0, b\u1ea1n kh\u00f4ng ch\u1ec9 \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn t\u1eadp luy\u1ec7n m\u00e0 c\u00f2n \u0111\u01b0\u1ee3c x\u00e2y d\u1ef1ng ch\u01b0\u01a1ng tr\u00ecnh ph\u00f9 h\u1ee3p v\u1edbi m\u1ee5c ti\u00eau v\u00e0 th\u1ec3 tr\u1ea1ng ri\u00eang.<\/p>\n\n\n\n<p>Nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 r\u1eb1ng t\u1eadp t\u1ea1i nh\u00e0 s\u1ebd b\u1ecb h\u1ea1n ch\u1ebf b\u00e0i t\u1eadp. Th\u1ef1c t\u1ebf, PT v\u1eabn c\u00f3 th\u1ec3 h\u01b0\u1edbng d\u1eabn r\u1ea5t \u0111a d\u1ea1ng:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gi\u1ea3m c\u00e2n<\/li>\n\n\n\n<li>T\u0103ng c\u01a1<\/li>\n\n\n\n<li>S\u0103n ch\u1eafc c\u01a1 th\u1ec3<\/li>\n\n\n\n<li>C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3<\/li>\n\n\n\n<li>Ph\u1ee5c h\u1ed3i v\u00e0 ch\u1ec9nh t\u01b0 th\u1ebf<\/li>\n<\/ul>\n\n\n\n<p>T\u1ea5t c\u1ea3 \u0111\u1ec1u c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n hi\u1ec7u qu\u1ea3 m\u00e0 kh\u00f4ng c\u1ea7n thi\u1ebft b\u1ecb ph\u1ee9c t\u1ea1p.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1199\" height=\"800\" src=\"https:\/\/zenavietnam.com\/wp-content\/uploads\/2026\/03\/lQFgSiyL3EGKj5gFWNMKSO7wPmKqOSlYYpgHZ7fGTuzslM0xOJ7lEYzpBIEWJRziRHf3cOyhJdJni4OMZjQ0nP-_jZoNz0H_Zpx596AsaN8-1199x800.jpg\" alt=\"\" class=\"wp-image-2220\" srcset=\"https:\/\/zenavietnam.com\/wp-content\/uploads\/2026\/03\/lQFgSiyL3EGKj5gFWNMKSO7wPmKqOSlYYpgHZ7fGTuzslM0xOJ7lEYzpBIEWJRziRHf3cOyhJdJni4OMZjQ0nP-_jZoNz0H_Zpx596AsaN8-1199x800.jpg 1199w, https:\/\/zenavietnam.com\/wp-content\/uploads\/2026\/03\/lQFgSiyL3EGKj5gFWNMKSO7wPmKqOSlYYpgHZ7fGTuzslM0xOJ7lEYzpBIEWJRziRHf3cOyhJdJni4OMZjQ0nP-_jZoNz0H_Zpx596AsaN8-500x333.jpg 500w, https:\/\/zenavietnam.com\/wp-content\/uploads\/2026\/03\/lQFgSiyL3EGKj5gFWNMKSO7wPmKqOSlYYpgHZ7fGTuzslM0xOJ7lEYzpBIEWJRziRHf3cOyhJdJni4OMZjQ0nP-_jZoNz0H_Zpx596AsaN8-600x400.jpg 600w, https:\/\/zenavietnam.com\/wp-content\/uploads\/2026\/03\/lQFgSiyL3EGKj5gFWNMKSO7wPmKqOSlYYpgHZ7fGTuzslM0xOJ7lEYzpBIEWJRziRHf3cOyhJdJni4OMZjQ0nP-_jZoNz0H_Zpx596AsaN8-768x512.jpg 768w, https:\/\/zenavietnam.com\/wp-content\/uploads\/2026\/03\/lQFgSiyL3EGKj5gFWNMKSO7wPmKqOSlYYpgHZ7fGTuzslM0xOJ7lEYzpBIEWJRziRHf3cOyhJdJni4OMZjQ0nP-_jZoNz0H_Zpx596AsaN8-1536x1024.jpg 1536w, https:\/\/zenavietnam.com\/wp-content\/uploads\/2026\/03\/lQFgSiyL3EGKj5gFWNMKSO7wPmKqOSlYYpgHZ7fGTuzslM0xOJ7lEYzpBIEWJRziRHf3cOyhJdJni4OMZjQ0nP-_jZoNz0H_Zpx596AsaN8-2048x1366.jpg 2048w, https:\/\/zenavietnam.com\/wp-content\/uploads\/2026\/03\/lQFgSiyL3EGKj5gFWNMKSO7wPmKqOSlYYpgHZ7fGTuzslM0xOJ7lEYzpBIEWJRziRHf3cOyhJdJni4OMZjQ0nP-_jZoNz0H_Zpx596AsaN8-18x12.jpg 18w\" sizes=\"auto, (max-width: 1199px) 100vw, 1199px\" \/><\/figure>\n\n\n\n<h1 class=\"wp-block-heading\">2. B\u00e0i T\u1eadp Gi\u1ea3m C\u00e2n V\u00e0 \u0110\u1ed1t M\u1ee1<\/h1>\n\n\n\n<figure class=\"wp-block-image aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/images.openai.com\/static-rsc-3\/uAFjorUQVaD6HIQsddh_iK2lrRQIDCLo5a8ZIhXi3-n2MDQ7XG2mma_Sj_25iyM9a8fL0mWhid3CpOFczDJjgIqrSpRKOX1Bphm6jSq3CLk?purpose=fullsize&amp;v=1\" alt=\"https:\/\/images.openai.com\/static-rsc-3\/uAFjorUQVaD6HIQsddh_iK2lrRQIDCLo5a8ZIhXi3-n2MDQ7XG2mma_Sj_25iyM9a8fL0mWhid3CpOFczDJjgIqrSpRKOX1Bphm6jSq3CLk?purpose=fullsize&amp;v=1\" style=\"width:533px;height:auto\"\/><\/figure>\n\n\n\n<p>N\u1ebfu m\u1ee5c ti\u00eau l\u00e0 gi\u1ea3m c\u00e2n, PT s\u1ebd t\u1eadp trung v\u00e0o:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Squat<\/li>\n\n\n\n<li>Jumping jack<\/li>\n\n\n\n<li>Burpees<\/li>\n\n\n\n<li>B\u00e0i t\u1eadp v\u1eadn \u0111\u1ed9ng to\u00e0n th\u00e2n (HIIT)<\/li>\n<\/ul>\n\n\n\n<p>Nh\u1eefng b\u00e0i t\u1eadp n\u00e0y gi\u00fap:<\/p>\n\n\n\n<p>\u2714 T\u0103ng nh\u1ecbp tim<br>\u2714 \u0110\u1ed1t ch\u00e1y calo<br>\u2714 H\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1<\/p>\n\n\n\n<p>PT s\u1ebd \u0111i\u1ec1u ch\u1ec9nh c\u01b0\u1eddng \u0111\u1ed9 theo th\u1ec3 tr\u1ea1ng c\u1ee7a b\u1ea1n \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">3. B\u00e0i T\u1eadp T\u0103ng C\u01a1 V\u00e0 S\u0103n Ch\u1eafc<\/h1>\n\n\n\n<figure class=\"wp-block-image aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/whl-evergreen-2137-r-682ce60a0fc96.jpg?crop=1.00xw%3A0.899xh%3B0%2C0.0952xh&amp;resize=1200%3A%2A\" alt=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/whl-evergreen-2137-r-682ce60a0fc96.jpg?crop=1.00xw%3A0.899xh%3B0%2C0.0952xh&amp;resize=1200%3A%2A\" style=\"aspect-ratio:0.9966999147168972;width:518px;height:auto\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>V\u1edbi m\u1ee5c ti\u00eau c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng, PT s\u1ebd h\u01b0\u1edbng d\u1eabn:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ch\u1ed1ng \u0111\u1ea9y<\/li>\n\n\n\n<li>Squat<\/li>\n\n\n\n<li>Plank<\/li>\n\n\n\n<li>Lunges<\/li>\n\n\n\n<li>B\u00e0i t\u1eadp tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3<\/li>\n<\/ul>\n\n\n\n<p>L\u1ee3i \u00edch:<\/p>\n\n\n\n<p>\u2714 T\u0103ng s\u1ee9c m\u1ea1nh<br>\u2714 L\u00e0m s\u0103n ch\u1eafc c\u01a1<br>\u2714 C\u1ea3i thi\u1ec7n h\u00ecnh th\u1ec3<\/p>\n\n\n\n<p>T\u1eadp \u0111\u00fang k\u1ef9 thu\u1eadt l\u00e0 y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. B\u00e0i T\u1eadp C\u1ea3i Thi\u1ec7n S\u1ee9c Kh\u1ecfe V\u00e0 \u0110\u1ed9 Linh Ho\u1ea1t<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.pinimg.com\/736x\/11\/d7\/61\/11d7616c415e979a7c2f86c691ec739f.jpg\" alt=\"https:\/\/i.pinimg.com\/736x\/11\/d7\/61\/11d7616c415e979a7c2f86c691ec739f.jpg\"\/><\/figure>\n\n\n\n<p>Nh\u1eefng b\u00e0i t\u1eadp n\u00e0y ph\u00f9 h\u1ee3p v\u1edbi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ng\u01b0\u1eddi l\u1edbn tu\u1ed5i<\/li>\n\n\n\n<li>Ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng<\/li>\n\n\n\n<li>Ng\u01b0\u1eddi mu\u1ed1n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe chung<\/li>\n<\/ul>\n\n\n\n<p>Bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gi\u00e3n c\u01a1<\/li>\n\n\n\n<li>T\u1eadp th\u0103ng b\u1eb1ng<\/li>\n\n\n\n<li>V\u1eadn \u0111\u1ed9ng nh\u1eb9<\/li>\n<\/ul>\n\n\n\n<p>Gi\u00fap:<\/p>\n\n\n\n<p>\u2714 C\u1ea3i thi\u1ec7n linh ho\u1ea1t<br>\u2714 Gi\u1ea3m nguy c\u01a1 \u0111au nh\u1ee9c<br>\u2714 H\u1ed7 tr\u1ee3 v\u1eadn \u0111\u1ed9ng h\u1eb1ng ng\u00e0y<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. B\u00e0i T\u1eadp C\u1ea3i Thi\u1ec7n T\u01b0 Th\u1ebf<\/h2>\n\n\n\n<p>Nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p v\u1ea5n \u0111\u1ec1:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>G\u00f9 l\u01b0ng<\/li>\n\n\n\n<li>\u0110au c\u1ed5 vai<\/li>\n\n\n\n<li>\u0110au l\u01b0ng do ng\u1ed3i l\u00e2u<\/li>\n<\/ul>\n\n\n\n<p>PT s\u1ebd h\u01b0\u1edbng d\u1eabn b\u00e0i t\u1eadp:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u0103ng c\u01b0\u1eddng c\u01a1 l\u01b0ng<\/li>\n\n\n\n<li>M\u1edf vai<\/li>\n\n\n\n<li>\u0110i\u1ec1u ch\u1ec9nh c\u1ed9t s\u1ed1ng<\/li>\n<\/ul>\n\n\n\n<p>T\u01b0 th\u1ebf \u0111\u00fang gi\u00fap b\u1ea1n gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u01a1 th\u1ec3 v\u00e0 c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n trong sinh ho\u1ea1t.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">6. B\u00e0i T\u1eadp Th\u01b0 Gi\u00e3n V\u00e0 Ph\u1ee5c H\u1ed3i<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.puregym.com\/media\/kykanzbo\/a-beginners-guide-to-cool-down-exercises.jpg?quality=80\" alt=\"https:\/\/www.puregym.com\/media\/kykanzbo\/a-beginners-guide-to-cool-down-exercises.jpg?quality=80\"\/><\/figure>\n\n\n\n<p>Sau bu\u1ed5i t\u1eadp, PT s\u1ebd h\u01b0\u1edbng d\u1eabn:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gi\u00e3n c\u01a1<\/li>\n\n\n\n<li>H\u00edt th\u1edf s\u00e2u<\/li>\n\n\n\n<li>Th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3<\/li>\n<\/ul>\n\n\n\n<p>\u0110\u00e2y l\u00e0 b\u01b0\u1edbc quan tr\u1ecdng gi\u00fap:<\/p>\n\n\n\n<p>\u2714 Gi\u1ea3m \u0111au nh\u1ee9c<br>\u2714 H\u1ea1n ch\u1ebf c\u0103ng c\u01a1<br>\u2714 H\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i<\/p>\n\n\n\n<p>Ph\u1ee5c h\u1ed3i \u0111\u00fang c\u00e1ch gi\u00fap b\u1ea1n duy tr\u00ec t\u1eadp luy\u1ec7n l\u00e2u d\u00e0i.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L\u1ee3i \u00cdch Khi T\u1eadp C\u00f9ng PT Qua MassageNow<\/h2>\n\n\n\n<p>MassageNow gi\u00fap b\u1ea1n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>K\u1ebft n\u1ed1i v\u1edbi PT chuy\u00ean nghi\u1ec7p<\/li>\n\n\n\n<li>Xem h\u1ed3 s\u01a1 v\u00e0 kinh nghi\u1ec7m<\/li>\n\n\n\n<li>L\u1ef1a ch\u1ecdn PT ph\u00f9 h\u1ee3p m\u1ee5c ti\u00eau<\/li>\n\n\n\n<li>\u0110\u1eb7t l\u1ecbch linh ho\u1ea1t<\/li>\n<\/ul>\n\n\n\n<p>B\u1ea1n c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n t\u1ea1i nh\u00e0 m\u1ed9t c\u00e1ch ti\u1ec7n l\u1ee3i, an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">K\u1ebft Lu\u1eadn<\/h2>\n\n\n\n<p>PT c\u00e1 nh\u00e2n t\u1ea1i nh\u00e0 c\u00f3 th\u1ec3 h\u01b0\u1edbng d\u1eabn r\u1ea5t \u0111a d\u1ea1ng b\u00e0i t\u1eadp, t\u1eeb:<\/p>\n\n\n\n<p>\u2714 Gi\u1ea3m c\u00e2n<br>\u2714 T\u0103ng c\u01a1<br>\u2714 C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe<br>\u2714 Ch\u1ec9nh t\u01b0 th\u1ebf<br>\u2714 Ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3<\/p>\n\n\n\n<p>Vi\u1ec7c t\u1eadp luy\u1ec7n c\u00f9ng PT gi\u00fap b\u1ea1n \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t h\u01a1n, an to\u00e0n h\u01a1n v\u00e0 duy tr\u00ec \u0111\u1ed9ng l\u1ef1c l\u00e2u d\u00e0i.<\/p>\n\n\n\n<p>\u0110\u00e2y l\u00e0 gi\u1ea3i ph\u00e1p hi\u1ec7n \u0111\u1ea1i, linh ho\u1ea1t v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi cu\u1ed9c s\u1ed1ng b\u1eadn r\u1ed9n ng\u00e0y nay.<\/p>","protected":false},"excerpt":{"rendered":"<p>Khi thu\u00ea PT c\u00e1 nh\u00e2n t\u1ea1i nh\u00e0, b\u1ea1n kh\u00f4ng ch\u1ec9 \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn t\u1eadp luy\u1ec7n m\u00e0 c\u00f2n \u0111\u01b0\u1ee3c x\u00e2y d\u1ef1ng ch\u01b0\u01a1ng tr\u00ecnh ph\u00f9 h\u1ee3p v\u1edbi m\u1ee5c ti\u00eau v\u00e0 th\u1ec3 tr\u1ea1ng ri\u00eang. Nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 r\u1eb1ng t\u1eadp t\u1ea1i nh\u00e0 s\u1ebd b\u1ecb h\u1ea1n ch\u1ebf b\u00e0i t\u1eadp. Th\u1ef1c t\u1ebf, PT v\u1eabn c\u00f3 th\u1ec3 h\u01b0\u1edbng d\u1eabn r\u1ea5t \u0111a d\u1ea1ng: [&#8230;]\n","protected":false},"author":1,"featured_media":2224,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[587],"tags":[],"class_list":["post-2210","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-thue-pt"],"acf":[],"_links":{"self":[{"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/posts\/2210","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/comments?post=2210"}],"version-history":[{"count":1,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/posts\/2210\/revisions"}],"predecessor-version":[{"id":5681,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/posts\/2210\/revisions\/5681"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/media\/2224"}],"wp:attachment":[{"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/media?parent=2210"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/categories?post=2210"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/tags?post=2210"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}