{"id":32753,"date":"2024-12-24T15:28:29","date_gmt":"2024-12-24T08:28:29","guid":{"rendered":"https:\/\/pili.vn\/?p=32753"},"modified":"2024-12-24T15:28:29","modified_gmt":"2024-12-24T08:28:29","slug":"nhung-dong-tac-nhe-nhang-vua-luot-dien-thoai-vua-de-dang-tap-luyen","status":"publish","type":"post","link":"https:\/\/pili.vn\/nhung-dong-tac-nhe-nhang-vua-luot-dien-thoai-vua-de-dang-tap-luyen\/","title":{"rendered":"Nh\u1eefng \u0111\u1ed9ng t\u00e1c nh\u1eb9 nh\u00e0ng v\u1eeba l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i v\u1eeba d\u1ec5 d\u00e0ng t\u1eadp luy\u1ec7n"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">B\u1ea1n d\u00e0nh nhi\u1ec1u th\u1eddi gian l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i v\u00e0 thi\u1ebfu \u0111\u1ed9ng l\u1ef1c \u0111\u1ec3 t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c, th\u1ec3 thao? \u0110\u1eebng qu\u00e1 lo l\u1eafng! PILI m\u00e1ch ngay cho b\u1ea1n nh\u1eefng b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n, v\u1eeba t\u1eadp v\u1eeba l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i m\u00e0 v\u1eabn hi\u1ec7u qu\u1ea3 nh\u00e9!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ch\u1ec9 c\u1ea7n m\u1ed9t chi\u1ebfc th\u1ea3m l\u00e0 b\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng t\u1eadp luy\u1ec7n nh\u1eb9 nh\u00e0ng ngay t\u1ea1i nh\u00e0 \u0111\u1ec3 gi\u1eef g\u00ecn v\u00f3c d\u00e1ng v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe nh\u00e9!<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">M\u1ee5c l\u1ee5c<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/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:\/\/pili.vn\/nhung-dong-tac-nhe-nhang-vua-luot-dien-thoai-vua-de-dang-tap-luyen\/#1_Plank_thang_tay\" >1. Plank th\u1eb3ng tay\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/pili.vn\/nhung-dong-tac-nhe-nhang-vua-luot-dien-thoai-vua-de-dang-tap-luyen\/#2_Nang_hong\" >2. N\u00e2ng h\u00f4ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/pili.vn\/nhung-dong-tac-nhe-nhang-vua-luot-dien-thoai-vua-de-dang-tap-luyen\/#3_Xoay_eo\" >3. Xoay eo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/pili.vn\/nhung-dong-tac-nhe-nhang-vua-luot-dien-thoai-vua-de-dang-tap-luyen\/#4_Nang_chan_ben\" >4. N\u00e2ng ch\u00e2n b\u00ean<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/pili.vn\/nhung-dong-tac-nhe-nhang-vua-luot-dien-thoai-vua-de-dang-tap-luyen\/#5_Ket\" >5. K\u1ebft<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"1_Plank_thang_tay\"><\/span><span style=\"font-weight: 400;\">1. Plank th\u1eb3ng tay\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Plank th\u1eb3ng tay l\u00e0 t\u01b0 th\u1ebf gi\u00fap b\u1ea1n thon g\u1ecdn v\u00f2ng eo v\u00e0 c\u00f3 m\u1ed9t c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc. \u0110\u1ec3 th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf n\u00e0y, \u0111\u1ea7u ti\u00ean b\u1ea1n n\u1eb1m s\u1ea5p, sau \u0111\u00f3 b\u1ea1n n\u00e2ng ng\u01b0\u1eddi l\u00ean b\u1eb1ng hai c\u00e1nh tay. L\u01b0u \u00fd l\u00e0 gi\u1eef hai tay du\u1ed7i th\u1eb3ng ch\u1ed1ng xu\u1ed1ng \u0111\u1ea5t v\u00e0 m\u0169i ch\u00e2n ch\u1ed1ng xu\u1ed1ng \u0111\u1ea5t. H\u00e3y si\u1ebft c\u01a1 b\u1ee5ng, th\u1edf \u0111\u1ec1u ch\u1eadm nh\u1eb9 v\u00e0 gi\u1eef trong 30 gi\u00e2y \u0111\u1ebfn 1 ph\u00fat \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t nh\u00e9!<\/span><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-32755 size-large\" src=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-1-543x800.jpg\" alt=\"\" width=\"543\" height=\"800\" title=\"\" srcset=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-1-543x800.jpg 543w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-1-204x300.jpg 204w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-1-430x633.jpg 430w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-1-150x221.jpg 150w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-1.jpg 580w\" sizes=\"(max-width: 543px) 100vw, 543px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Nang_hong\"><\/span><span style=\"font-weight: 400;\">2. N\u00e2ng h\u00f4ng<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">B\u1ea1n n\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, \u0111\u1eb7t hai b\u00e0n ch\u00e2n r\u1ed9ng b\u1eb1ng vai v\u00e0 gi\u1eef \u0111\u1ea7u g\u1ed1i cong. Ti\u1ebfp theo, b\u1ea1n \u1ea5n g\u00f3t ch\u00e2n vu\u00f4ng g\u00f3c xu\u1ed1ng s\u00e0n v\u00e0 n\u00e2ng h\u00f4ng c\u1ee7a b\u1ea1n l\u00ean. L\u01b0u \u00fd l\u00e0 gi\u1eef \u0111\u1ea7u, c\u1ed5 v\u00e0 vai c\u1ee7a b\u1ea1n n\u1eb1m tr\u00ean th\u1ea3m nh\u00e9!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sau khi n\u00e2ng h\u00f4ng l\u00ean, b\u1ea1n gi\u1eef nguy\u00ean trong v\u00e0i gi\u00e2y v\u00e0 h\u1ea1 h\u00f4ng xu\u1ed1ng, \u0111\u1eb7t ng\u01b0\u1eddi tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u. B\u00e0i t\u1eadp n\u00e0y \u0111\u01a1n gi\u1ea3n, d\u1ec5 th\u1ef1c hi\u1ec7n nh\u01b0ng s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3m \u0111au l\u01b0ng d\u01b0\u1edbi v\u00e0 kh\u1ecfe m\u1ea1nh c\u01a1 h\u00f4ng.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-32756 size-full\" src=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-2.jpg\" alt=\"\" width=\"577\" height=\"791\" title=\"\" srcset=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-2.jpg 577w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-2-219x300.jpg 219w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-2-430x589.jpg 430w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-2-150x206.jpg 150w\" sizes=\"(max-width: 577px) 100vw, 577px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Xoay_eo\"><\/span><span style=\"font-weight: 400;\">3. Xoay eo<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">B\u1ea1n ng\u1ed3i t\u1ea1i th\u1ea3m, gi\u1eef g\u1ed1i cong, hai tay \u0111an v\u00e0o nhau. Sau \u0111\u00f3, b\u1ea1n xoay eo sang ph\u1ea3i v\u00e0 xoay eo sang tr\u00e1i. B\u1ea1n c\u00f3 th\u1ec3 v\u1eeba nghe nh\u1ea1c v\u1eeba th\u1ef1c hi\u1ec7n xoay eo nh\u1eb9 nh\u00e0ng. \u0110\u00e2y l\u00e0 \u0111\u1ed9ng t\u00e1c gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba v\u00e0 s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-32757 size-full\" src=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-3.jpg\" alt=\"\" width=\"576\" height=\"780\" title=\"\" srcset=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-3.jpg 576w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-3-222x300.jpg 222w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-3-430x582.jpg 430w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-3-150x203.jpg 150w\" sizes=\"(max-width: 576px) 100vw, 576px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Nang_chan_ben\"><\/span><span style=\"font-weight: 400;\">4. N\u00e2ng ch\u00e2n b\u00ean<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">B\u1ea1n n\u1eb1m nghi\u00eang m\u1ed9t b\u00ean v\u1edbi \u0111\u1ea7u t\u1ef1a tr\u00ean b\u00e0n tay, ch\u1ed1ng khu\u1ef7u tay xu\u1ed1ng \u0111\u1ea5t v\u00e0 d\u00f9ng khu\u1ef7u tay ch\u1ed1ng \u0111\u1ea7u v\u1edbi c\u1ed5. Khi d\u00f9ng khu\u1ef7u tay ch\u1ed1ng \u0111\u1ea7u, b\u1ea1n s\u1ebd kh\u00f4ng b\u1ecb c\u0103ng c\u01a1 c\u1ed5. Sau \u0111\u00f3, b\u1ea1n n\u00e2ng ch\u00e2n l\u00ean t\u1ed1i thi\u1ec3u 30 &#8211; 60cm r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng \u0111\u1ebfn khi ch\u1ea1m ch\u00e2n kia. H\u00e3y th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y li\u00ean t\u1ee5c v\u00e0 \u0111\u1ea3m b\u1ea3o h\u00f4ng n\u1eb1m vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n v\u00e0 gi\u1eef th\u00e2n tr\u00ean c\u1ed1 \u0111\u1ecbnh. \u0110\u00e2y l\u00e0 \u0111\u1ed9ng t\u00e1c gi\u00fap thon eo v\u00e0 kh\u1ecfe h\u00f4ng.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-32758 size-full\" src=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-4.jpg\" alt=\"\" width=\"573\" height=\"732\" title=\"\" srcset=\"https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-4.jpg 573w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-4-235x300.jpg 235w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-4-430x549.jpg 430w, https:\/\/pili.vn\/wp-content\/uploads\/2024\/12\/PILI-nhung-dong-tac-nhe-nhang-vua-tap-vua-luot-dien-thoai-4-150x192.jpg 150w\" sizes=\"(max-width: 573px) 100vw, 573px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Ket\"><\/span><span style=\"font-weight: 400;\">5. K\u1ebft<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tr\u00ean \u0111\u00e2y l\u00e0 nh\u1eefng b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 v\u1eeba t\u1eadp nh\u1eb9 nh\u00e0ng v\u1eeba l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i \u0111\u1ec3 ng\u01b0\u1eddi kh\u1ecfe, d\u00e1ng \u0111\u1eb9p. H\u00e3y gi\u1eef th\u00f3i quen t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y nh\u00e9! \u0110\u1eebng qu\u00ean s\u1eed d\u1ee5ng trang ph\u1ee5c PILI \u0111\u1ec3 tho\u1ea3i m\u00e1i v\u1eadn \u0111\u1ed9ng v\u00e0 t\u1ef1 tin t\u1ecfa s\u00e1ng \u1edf b\u1ea5t k\u1ef3 n\u01a1i n\u00e0o m\u00ecnh xu\u1ea5t hi\u1ec7n. Th\u1eddi trang PILI kh\u00f4ng ch\u1ec9 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 ch\u01a1i pickleball hay t\u1eadp luy\u1ec7n th\u1ec3 thao m\u00e0 c\u00f2n ph\u00f9 h\u1ee3p \u0111\u1ec3 di\u1ec7n \u0111i ch\u01a1i, \u0111i h\u1ecdc, \u0111i l\u00e0m hay \u0111i d\u00e3 ngo\u1ea1i.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n d\u00e0nh nhi\u1ec1u th\u1eddi gian l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i v\u00e0 thi\u1ebfu \u0111\u1ed9ng l\u1ef1c \u0111\u1ec3 t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c, th\u1ec3 thao? \u0110\u1eebng<\/p>\n","protected":false},"author":1,"featured_media":32754,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[227],"tags":[335,334],"class_list":["post-32753","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-danh-muc-tin-tuc","tag-bai-tap-van-dong-nhe-nhang","tag-bai-tap-vua-luot-dien-thoai-vua-tap-luyen"],"acf":[],"_links":{"self":[{"href":"https:\/\/pili.vn\/api\/wp\/v2\/posts\/32753","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pili.vn\/api\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pili.vn\/api\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pili.vn\/api\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pili.vn\/api\/wp\/v2\/comments?post=32753"}],"version-history":[{"count":0,"href":"https:\/\/pili.vn\/api\/wp\/v2\/posts\/32753\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pili.vn\/api\/wp\/v2\/media\/32754"}],"wp:attachment":[{"href":"https:\/\/pili.vn\/api\/wp\/v2\/media?parent=32753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pili.vn\/api\/wp\/v2\/categories?post=32753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pili.vn\/api\/wp\/v2\/tags?post=32753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}