{"id":35124,"date":"2015-04-11T21:34:17","date_gmt":"2015-04-11T21:34:17","guid":{"rendered":"https:\/\/prelive.ceosuite.com\/blog\/5-sneaky-exercises-you-can-do-at-the-office\/"},"modified":"2026-10-02T03:19:02","modified_gmt":"2026-10-02T03:19:02","slug":"5-sneaky-exercises-you-can-do-at-the-office-2","status":"publish","type":"blog","link":"https:\/\/prelive.ceosuite.com\/vi-vn\/blog\/5-sneaky-exercises-you-can-do-at-the-office-2\/","title":{"rendered":"5 b\u00e0i t\u1eadp \u201cl\u00e9n l\u00fat\u201d b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n t\u1ea1i v\u0103n ph\u00f2ng"},"content":{"rendered":"\n
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\n \n \"back\"\n\n Quay l\u1ea1i<\/span>\n <\/a>\n <\/div>\n
\n 5 b\u00e0i t\u1eadp \u201cl\u00e9n l\u00fat\u201d b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n t\u1ea1i v\u0103n ph\u00f2ng<\/h1>\n \n
\n \n \"facebook\"\n <\/a>\n \n \n \"linkedin\"\n <\/a>\n \n \n \"mdi_instagram\"\n <\/a>\n \n \n \"link\"\n\n <\/a>\n <\/div>\n
\n Apr 11, 2015<\/span>\n <\/div>\n <\/div>\n
\n \"5\n <\/div>\n
\n

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Ng\u1ed3i nhi\u1ec1u gi\u1edd m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 gi\u1ebft ch\u1ebft b\u1ea1n. \u0110\u00e1ng ti\u1ebfc l\u00e0 c\u00f4ng vi\u1ec7c v\u0103n ph\u00f2ng \u0111\u00f2i h\u1ecfi ng\u1ed3i r\u1ea5t nhi\u1ec1u, v\u00e0 ngay c\u1ea3 m\u1ed9t bu\u1ed5i t\u1eadp gym tr\u00ean \u0111\u01b0\u1eddng v\u1ec1 nh\u00e0 c\u0169ng c\u00f3 th\u1ec3 kh\u00f4ng \u0111\u1ee7 \u0111\u1ec3 kh\u1eafc ph\u1ee5c t\u00e1c h\u1ea1i c\u1ee7a h\u00e0ng gi\u1edd ng\u1ed3i tr\u01b0\u1edbc m\u00e0n h\u00ecnh m\u00e1y t\u00ednh. Tin t\u1ed1t l\u00e0 ch\u1ec9 v\u00e0i \u0111i\u1ec1u ch\u1ec9nh nh\u1ecf c\u0169ng c\u00f3 th\u1ec3 gi\u00fap \u00edch r\u1ea5t nhi\u1ec1u cho s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n. B\u1ea1n kh\u00f4ng ch\u1ec9 s\u1ed1ng l\u00e2u h\u01a1n m\u00e0 c\u00f2n gi\u00fap m\u00e1u l\u01b0u th\u00f4ng v\u00e0 n\u00e3o b\u1ed9 ho\u1ea1t \u0111\u1ed9ng – \u0111\u00fang th\u1ee9 b\u1ea1n c\u1ea7n khi h\u1ea1n ch\u00f3t \u0111ang c\u1eadn k\u1ec1.<\/p>\n

Ngo\u00e0i l\u1eddi khuy\u00ean hi\u1ec3n nhi\u00ean l\u00e0 \u0111i thang b\u1ed9 thay v\u00ec thang m\u00e1y (ho\u1eb7c \u0111i b\u1ed9 v\u00e0i t\u1ea7ng cu\u1ed1i n\u1ebfu b\u1ea1n l\u00e0m vi\u1ec7c \u1edf t\u1ea7ng 53) v\u00e0 \u0111i qua v\u0103n ph\u00f2ng \u0111\u1ec3 n\u00f3i chuy\u1ec7n tr\u1ef1c ti\u1ebfp v\u1edbi \u0111\u1ed3ng nghi\u1ec7p thay v\u00ec ng\u1ed3i m\u1ed9t ch\u1ed7 g\u1eedi e-mail, d\u01b0\u1edbi \u0111\u00e2y l\u00e0 n\u0103m b\u00e0i t\u1eadp b\u1ea1n c\u00f3 th\u1ec3 l\u00e9n th\u1ef1c hi\u1ec7n. H\u1ea7u nh\u01b0 ch\u1eb3ng ai \u0111\u1ec3 \u00fd, v\u00e0 b\u1ea1n s\u1ebd s\u1ed1ng l\u00e2u h\u01a1n, kh\u1ecfe m\u1ea1nh h\u01a1n ch\u1ec9 v\u1edbi m\u1ed9t ch\u00fat n\u1ed7 l\u1ef1c.<\/p>\n

B\u00e0i t\u1eadp 1: N\u00e2ng ch\u00e2n khi ng\u1ed3i<\/h3>\n

T\u1eeb th\u1eaft l\u01b0ng tr\u1edf l\u00ean, b\u1ea1n \u0111ang t\u1eadp trung v\u00e0o b\u1ea3ng t\u00ednh quan tr\u1ecdng ho\u1eb7c theo d\u00f5i b\u00e0i thuy\u1ebft tr\u00ecnh h\u1ea5p d\u1eabn trong gi\u1edd th\u1ee9 ba c\u1ee7a cu\u1ed9c h\u1ecdp h\u1eb1ng tu\u1ea7n. Tuy nhi\u00ean, t\u1eeb th\u1eaft l\u01b0ng tr\u1edf xu\u1ed1ng, b\u1ea1n \u0111ang t\u1eadp luy\u1ec7n c\u01a1 b\u1ee5ng, c\u01a1 m\u00f4ng v\u00e0 c\u01a1 \u0111\u00f9i.
\nKhi \u0111ang ng\u1ed3i tr\u00ean gh\u1ebf, h\u00e3y n\u00e2ng c\u1ea3 hai ch\u00e2n l\u00ean cho \u0111\u1ebfn khi song song v\u1edbi m\u1eb7t \u0111\u1ea5t. Gi\u1eef t\u01b0 th\u1ebf trong n\u0103m gi\u00e2y. T\u1eeb t\u1eeb h\u1ea1 ch\u00e2n xu\u1ed1ng nh\u01b0ng \u0111\u1eebng \u0111\u1ec3 b\u00e0n ch\u00e2n ch\u1ea1m s\u00e0n. L\u1eb7p l\u1ea1i n\u0103m l\u1ea7n m\u1ed7i gi\u1edd.<\/p>\n

B\u00e0i t\u1eadp 2: Ch\u1ea1y t\u1ea1i ch\u1ed7<\/h3>\n

Th\u1ec9nh tho\u1ea3ng h\u00e3y t\u1ef1 th\u01b0\u1edfng cho b\u1ea3n th\u00e2n (v\u00e0 \u0111\u1ed3ng nghi\u1ec7p) m\u1ed9t cu\u1ed9c \u0111ua. \u0110\u1ee9ng d\u1eady v\u00e0 ch\u1ea1y b\u1ed9 t\u1ea1i ch\u1ed7 \u00edt nh\u1ea5t m\u1ed9t ph\u00fat (n\u1ebfu b\u1ea1n m\u1edbi t\u1eadp) v\u00e0 t\u1ed1i \u0111a n\u0103m ph\u00fat (n\u1ebfu b\u1ea1n l\u00e0 d\u00e2n chuy\u00ean). N\u00e2ng cao \u0111\u1ea7u g\u1ed1i \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 tim m\u1ea1ch. Nh\u1ea1c l\u00e0 t\u00f9y ch\u1ecdn.<\/p>\n

B\u00e0i t\u1eadp 3: Ch\u1ed1ng \u0111\u1ea9y c\u01a1 tay sau<\/h3>\n

\u0110\u1eebng b\u1ecf b\u00ea c\u01a1 tay sau ngay c\u1ea3 gi\u1eefa tu\u1ea7n! H\u00e3y \u0111\u1ee9ng tr\u01b0\u1edbc m\u1ed9t chi\u1ebfc gh\u1ebf ho\u1eb7c b\u00e0n c\u1ed1 \u0111\u1ecbnh, quay l\u01b0ng v\u1ec1 ph\u00eda n\u00f3. \u0110\u1eb7t tay l\u00ean m\u00e9p b\u00e0n ho\u1eb7c tay v\u1ecbn gh\u1ebf v\u00e0 d\u1ecbch ch\u00e2n ra xa kh\u1ecfi b\u00e0n ho\u1eb7c gh\u1ebf m\u1ed9t hai b\u01b0\u1edbc. Gi\u1eef b\u00e0n ch\u00e2n v\u1eefng ch\u1eafc tr\u00ean s\u00e0n, ng\u1ea3 ng\u01b0\u1eddi ra sau cho \u0111\u1ebfn khi hai tay \u0111\u1ee1 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, sau \u0111\u00f3 g\u1eadp khu\u1ef7u tay cho \u0111\u1ebfn khi \u0111\u1ea1t g\u00f3c 90\u00b0. Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong gi\u00e2y l\u00e1t r\u1ed3i d\u00f9ng tay n\u00e2ng ng\u01b0\u1eddi tr\u1edf l\u1ea1i t\u01b0 th\u1ebf \u0111\u1ee9ng. Th\u1ef1c hi\u1ec7n 8-10 l\u1ea7n kho\u1ea3ng m\u1ed7i gi\u1edd.<\/p>\n

B\u00e0i t\u1eadp 4: Ch\u1ed1ng \u0111\u1ea9y v\u00e0o t\u01b0\u1eddng<\/h3>\n

H\u00e3y t\u1eadn d\u1ee5ng th\u1eddi gian ch\u1edd \u0111\u1ee3i b\u1eb1ng c\u00e1ch d\u1ef1a v\u00e0o t\u01b0\u1eddng. \u0110\u1ec3 ch\u1ed1ng \u0111\u1ea9y v\u00e0o t\u01b0\u1eddng, h\u00e3y \u0111\u1ee9ng c\u00e1ch t\u01b0\u1eddng m\u1ed9t hai b\u01b0\u1edbc r\u1ed3i t\u1ef1a m\u1ed9t c\u1eb3ng tay v\u00e0o t\u01b0\u1eddng, l\u00f2ng b\u00e0n tay \u00e1p ph\u1eb3ng l\u00ean b\u1ec1 m\u1eb7t t\u01b0\u1eddng. Du\u1ed7i th\u1eb3ng tay, \u0111\u1ea9y ng\u01b0\u1eddi v\u1ec1 t\u01b0 th\u1ebf \u0111\u1ee9ng, sau \u0111\u00f3 g\u1eadp tay cho \u0111\u1ebfn khi c\u1eb3ng tay l\u1ea1i t\u1ef1a v\u00e0o t\u01b0\u1eddng. Th\u1ef1c hi\u1ec7n v\u00e0i l\u1ea7n r\u1ed3i \u0111\u1ed5i b\u00ean. T\u0103ng s\u1ed1 l\u1ea7n khi c\u00e1nh tay kh\u1ecfe h\u01a1n.<\/p>\n

B\u00e0i t\u1eadp 5: Plank<\/h3>\n

B\u00e0i t\u1eadp n\u00e0y t\u00f9y thu\u1ed9c v\u00e0o vi\u1ec7c b\u1ea1n c\u00f3 \u0111\u1ee7 kh\u00f4ng gian, c\u00f3 nh\u1eefng \u0111\u1ed3ng nghi\u1ec7p th\u00f4ng c\u1ea3m v\u00e0 c\u00f3 trang ph\u1ee5c ph\u00f9 h\u1ee3p hay kh\u00f4ng.
\nN\u1eb1m s\u1ea5p xu\u1ed1ng s\u00e0n (h\u00e3y mang theo m\u1ed9t t\u1ea5m th\u1ea3m yoga \u0111\u1ec3 tr\u00e1nh d\u00ednh vi khu\u1ea9n). G\u1eadp tay \u0111\u1ec3 l\u00f2ng b\u00e0n tay \u00e1p ph\u1eb3ng tr\u00ean s\u00e0n, ngay d\u01b0\u1edbi vai, v\u00e0 kh\u00e9p khu\u1ef7u tay s\u00e1t hai b\u00ean s\u01b0\u1eddn. N\u00e2ng ng\u01b0\u1eddi l\u00ean tr\u00ean khu\u1ef7u tay, gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn ch\u00e2n v\u00e0 gi\u1eef t\u01b0 th\u1ebf l\u00e2u nh\u1ea5t c\u00f3 th\u1ec3.<\/p>\n

Ch\u1ec9 c\u1ea7n m\u1ed9t ch\u00fat kh\u00e9o l\u00e9o, vi\u1ec7c t\u1eadp v\u00e0i b\u00e0i t\u1eadp t\u1ea1i v\u0103n ph\u00f2ng c\u00f3 th\u1ec3 t\u1ea1o n\u00ean s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa vi\u1ec7c gi\u1eef cho m\u00e1u l\u01b0u th\u00f4ng, c\u01a1 b\u1eafp s\u0103n ch\u1eafc v\u00e0 vi\u1ec7c tr\u1edf th\u00e0nh m\u1ed9t kh\u1ed1i \u00ec ch\u1ec9 bi\u1ebft ng\u1ed3i gh\u1ebf. T\u1ea1i CEO SUITE, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadn h\u01b0\u1edfng s\u1ef1 sang tr\u1ecdng c\u1ee7a nh\u1eefng v\u0103n ph\u00f2ng tr\u1ecdn g\u00f3i \u0111\u01b0\u1ee3c b\u00e0i tr\u00ed \u0111\u1eb9p m\u1eaft trong khi th\u1eed b\u1ea5t k\u1ef3 b\u00e0i t\u1eadp n\u00e0o trong n\u0103m b\u00e0i t\u1eadp ch\u00fang t\u00f4i g\u1ee3i \u00fd. V\u1edbi 15 \u0111\u1ecba \u0111i\u1ec3m tr\u00ean kh\u1eafp ch\u00e2u \u00c1, ch\u1eafc ch\u1eafn ch\u00fang t\u00f4i c\u00f3 kh\u00f4ng gian ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u c\u1ee7a b\u1ea1n. H\u00e3y truy c\u1eadp Trang ch\u1ee7 <\/a>c\u1ee7a ch\u00fang t\u00f4i \u0111\u1ec3 b\u1eaft \u0111\u1ea7u ngay h\u00f4m nay.<\/p>\n <\/div>\n <\/div>\n \n

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B\u00e0i Vi\u1ebft G\u1ea7n \u0110\u00e2y<\/h4>\n
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\n \"K\u1ebft\n <\/div>\n
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\n13\/07\/2026<\/p>\n

\nK\u1ebft n\u1ed1i to\u00e0n c\u1ea7u: S\u1eed d\u1ee5ng m\u1ea1ng l\u01b0\u1edbi c\u1ee7a ch\u00fang t\u00f4i nh\u01b0 \u201ch\u1ed9 chi\u1ebfu\u201d khu v\u1ef1c c\u1ee7a b\u1ea1n<\/h6>\n
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