{"id":9311,"date":"2024-09-03T23:48:38","date_gmt":"2024-09-03T23:48:38","guid":{"rendered":"https:\/\/www.lifescienceart.com\/?p=9311"},"modified":"2024-09-03T23:48:38","modified_gmt":"2024-09-03T23:48:38","slug":"make-diy-wrist-and-ankle-weights-home-workout","status":"publish","type":"post","link":"https:\/\/www.lifescienceart.com\/vi\/life\/fitness-and-exercise\/make-diy-wrist-and-ankle-weights-home-workout\/","title":{"rendered":"H\u01b0\u1edbng d\u1eabn t\u1ef1 l\u00e0m t\u1ea1 tay v\u00e0 t\u1ea1 ch\u00e2n t\u1eadp gym t\u1ea1i nh\u00e0 \u0111\u01a1n gi\u1ea3n, hi\u1ec7u qu\u1ea3"},"content":{"rendered":"<h2 class=\"wp-block-heading\">C\u00e1ch t\u1ef1 l\u00e0m t\u1ea1 tay v\u00e0 t\u1ea1 ch\u00e2n \u0111\u1ec3 t\u1eadp luy\u1ec7n t\u1ea1i nh\u00e0<\/h2>\n\n<h3 class=\"wp-block-heading\">Nguy\u00ean v\u1eadt li\u1ec7u c\u1ea7n chu\u1ea9n b\u1ecb<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>D\u1ee5ng c\u1ee5\/Thi\u1ebft b\u1ecb:<\/strong>\n<ul>\n<li>K\u00e9o ho\u1eb7c dao c\u1eaft tr\u00f2n<\/li>\n<li>Th\u01b0\u1edbc k\u1ebb<\/li>\n<li>B\u00fat \u0111\u00e1nh d\u1ea5u v\u1ea3i<\/li>\n<li>Kim ghim<\/li>\n<li>B\u00e0n l\u00e0<\/li>\n<li>Ph\u1ec5u<\/li>\n<\/ul><\/li>\n<li><strong>Nguy\u00ean v\u1eadt li\u1ec7u:<\/strong>\n<ul>\n<li>1 m\u1ea3nh v\u1ea3i h\u00ecnh vu\u00f4ng nh\u1ecf<\/li>\n<li>D\u00e2y d\u00e1n Velcro d\u00e0i 24 inch r\u1ed9ng 1 inch d\u00f9ng \u0111\u1ec3 may<\/li>\n<li>Ch\u1ec9 may c\u00f9ng m\u00e0u v\u1edbi d\u00e2y d\u00e1n Velcro<\/li>\n<li>V\u1eadt li\u1ec7u \u0111\u1ed9n tr\u1ecdng l\u01b0\u1ee3ng (g\u1ea1o, c\u00e1t, v.v.)<\/li>\n<\/ul><\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">H\u01b0\u1edbng d\u1eabn t\u1eebng b\u01b0\u1edbc<\/h3>\n\n<h2 class=\"wp-block-heading\">1. C\u1eaft v\u1ea3i<\/h2>\n\n<p>C\u1eaft b\u1ed1n m\u1ea3nh v\u1ea3i h\u00ecnh ch\u1eef nh\u1eadt t\u1eeb m\u1ea3nh v\u1ea3i h\u00ecnh vu\u00f4ng nh\u1ecf, m\u1ed7i m\u1ea3nh c\u00f3 k\u00edch th\u01b0\u1edbc 15 inch x 5 inch. C\u1eaft 8 m\u1ea3nh d\u00e2y d\u00e1n Velcro th\u00e0nh c\u00e1c d\u1ea3i d\u00e0i 3 inch. B\u1ea1n c\u1ea7n c\u00f3 b\u1ed1n d\u1ea3i c\u00f3 m\u00f3c v\u00e0 b\u1ed1n d\u1ea3i c\u00f3 l\u00f4ng \u0111\u1ec3 m\u1ed7i m\u1ea3nh d\u00e2y d\u00e1n Velcro c\u00f3 m\u1ed9t c\u1eb7p. \u0110\u1eb7t sang m\u1ed9t b\u00ean \u0111\u1ec3 d\u00f9ng sau.<\/p>\n\n<h2 class=\"wp-block-heading\">2. \u0110\u00e1nh d\u1ea5u v\u1ecb tr\u00ed d\u00e1n d\u00e2y d\u00e1n Velcro<\/h2>\n\n<p>Tr\u01b0\u1edbc khi kh\u00e2u v\u1ea3i \u0111\u1ec3 may t\u1ea1, b\u1ea1n c\u1ea7n l\u00ean k\u1ebf ho\u1ea1ch xem m\u00ecnh s\u1ebd d\u00e1n d\u00e2y d\u00e1n Velcro \u1edf \u0111\u00e2u \u0111\u1ec3 c\u00f3 th\u1ec3 d\u00e1n tr\u01b0\u1edbc. Tr\u1ea3i ph\u1eb3ng m\u1ea3nh v\u1ea3i, m\u1eb7t d\u00e0i \u1edf tr\u00ean v\u00e0 d\u01b0\u1edbi, m\u1eb7t ph\u1ea3i c\u1ee7a v\u1ea3i h\u01b0\u1edbng l\u00ean tr\u00ean. L\u1ea5y m\u1ed9t m\u1ea3nh v\u1ea3i, \u0111o v\u00e0o 1\/2 inch t\u1eeb c\u1ea1nh tr\u00e1i. V\u1ebd m\u1ed9t \u0111\u01b0\u1eddng b\u1eb1ng b\u00fat \u0111\u00e1nh d\u1ea5u v\u1ea3i. \u0110o 1 inch t\u1eeb m\u00e9p tr\u00ean c\u1ee7a m\u1ea3nh v\u1ea3i v\u00e0 v\u1ebd m\u1ed9t \u0111\u01b0\u1eddng. L\u1ea5y m\u1ed9t m\u1ea3nh v\u1ea3i kh\u00e1c, \u0111o t\u01b0\u01a1ng t\u1ef1 nh\u01b0ng l\u1ea7n n\u00e0y l\u00e0 \u1edf c\u1ea1nh ph\u1ea3i c\u1ee7a m\u1ea3nh v\u1ea3i, c\u00e1ch c\u1ea1nh tr\u00e1i 1\/2 inch v\u00e0 c\u00e1ch m\u00e9p tr\u00ean 1 inch. L\u1eb7p l\u1ea1i c\u00e1c \u0111\u01b0\u1eddng \u0111\u00e1nh d\u1ea5u v\u1ecb tr\u00ed tr\u00ean hai m\u1ea3nh v\u1ea3i kh\u00e1c \u0111\u1ec3 l\u00e0m t\u1ea1 th\u1ee9 hai.<\/p>\n\n<h2 class=\"wp-block-heading\">3. Ghim c\u1ed1 \u0111\u1ecbnh d\u00e2y d\u00e1n Velcro<\/h2>\n\n<p>L\u1ea5y m\u1ed9t m\u1ea3nh d\u00e2y d\u00e1n Velcro c\u00f3 m\u00f3c (m\u1eb7t r\u00e1p) \u0111\u1eb7t v\u00e0o ch\u1ed7 giao nhau c\u1ee7a hai \u0111\u01b0\u1eddng \u1edf c\u1ea1nh tr\u00e1i, c\u0103n ch\u1ec9nh \u0111i\u1ec3m giao nhau v\u1edbi g\u00f3c tr\u00ean b\u00ean tr\u00e1i c\u1ee7a d\u00e2y d\u00e1n Velcro. Ghim c\u1ed1 \u0111\u1ecbnh d\u00e2y d\u00e1n Velcro v\u00e0o v\u1ea3i. L\u1ea5y m\u1ea3nh d\u00e2y d\u00e1n Velcro c\u00f3 m\u00f3c c\u00f2n l\u1ea1i \u0111\u1eb7t ngay c\u1ea1nh m\u1ea3nh \u0111\u1ea7u ti\u00ean. C\u0169ng ghim c\u1ed1 \u0111\u1ecbnh m\u1ea3nh d\u00e2y d\u00e1n Velcro n\u00e0y. L\u1ea5y m\u1ed9t m\u1ea3nh d\u00e2y d\u00e1n Velcro c\u00f3 l\u00f4ng (m\u1eb7t m\u1ec1m) \u0111\u1eb7t v\u00e0o ch\u1ed7 giao nhau c\u1ee7a hai \u0111\u01b0\u1eddng tr\u00ean m\u1ea3nh v\u1ea3i c\u00f2n l\u1ea1i, c\u0103n ch\u1ec9nh \u0111i\u1ec3m giao nhau v\u1edbi g\u00f3c tr\u00ean b\u00ean ph\u1ea3i c\u1ee7a m\u1ea3nh d\u00e2y d\u00e1n Velcro. \u0110\u1eb7t m\u1ed9t m\u1ea3nh d\u00e2y d\u00e1n Velcro kh\u00e1c b\u00ean c\u1ea1nh, \u1edf b\u00ean tr\u00e1i. Ghim c\u1ed1 \u0111\u1ecbnh d\u00e2y d\u00e1n Velcro. L\u1eb7p l\u1ea1i thao t\u00e1c ghim c\u1ed1 \u0111\u1ecbnh d\u00e2y d\u00e1n Velcro cho t\u1ea1 th\u1ee9 hai.<\/p>\n\n<h2 class=\"wp-block-heading\">4. May c\u1ed1 \u0111\u1ecbnh d\u00e2y d\u00e1n Velcro<\/h2>\n\n<p>D\u00f9ng ch\u1ec9 may c\u00f9ng m\u00e0u v\u1edbi d\u00e2y d\u00e1n Velcro, kh\u00e2u xung quanh m\u1ed7i m\u1ea3nh d\u00e2y d\u00e1n Velcro \u0111\u1ec3 c\u1ed1 \u0111\u1ecbnh v\u00e0o v\u1ea3i. Th\u00e1o kim ghim khi may. X\u00f3a c\u00e1c d\u1ea5u hi\u1ec7u \u0111\u00e1nh d\u1ea5u tr\u00ean v\u1ea3i. L\u1eb7p l\u1ea1i thao t\u00e1c may d\u00e2y d\u00e1n Velcro cho t\u1ea1 th\u1ee9 hai.<\/p>\n\n<h2 class=\"wp-block-heading\">5. Gh\u00e9p th\u00e2n ch\u00ednh<\/h2>\n\n<p>\u0110\u1eb7t m\u1ea3nh v\u1ea3i c\u00f3 d\u00e2y d\u00e1n Velcro \u1edf c\u1ea1nh tr\u00e1i, m\u1eb7t ph\u1ea3i h\u01b0\u1edbng l\u00ean tr\u00ean. L\u1ea5y m\u1ea3nh v\u1ea3i c\u00f2n l\u1ea1i, \u0111\u1eb7t l\u00ean tr\u00ean, m\u1eb7t tr\u00e1i h\u01b0\u1edbng l\u00ean tr\u00ean, d\u00e2y d\u00e1n Velcro \u1edf c\u1ea1nh ph\u1ea3i. M\u1ed9t b\u1ed9 d\u00e2y d\u00e1n Velcro s\u1ebd \u1edf m\u1ed9t b\u00ean, b\u1ed9 c\u00f2n l\u1ea1i \u1edf b\u00ean kia. Ghim c\u1ed1 \u0111\u1ecbnh c\u00e1c c\u1ea1nh d\u00e0i c\u1ee7a v\u1ea3i v\u00e0 may b\u1eb1ng \u0111\u01b0\u1eddng may l\u00f9i 1\/2 inch. C\u1ea9n th\u1eadn kh\u00f4ng may v\u00e0o d\u00e2y d\u00e1n Velcro v\u00e0 may\u8fd4\u3057 m\u0169i may \u1edf \u0111\u1ea7u v\u00e0 cu\u1ed1i. L\u1eb7p l\u1ea1i thao t\u00e1c t\u1ea1o th\u00e2n ch\u00ednh cho t\u1ea1 th\u1ee9 hai.<\/p>\n\n<h2 class=\"wp-block-heading\">6. May v\u00e1ch ng\u0103n gi\u1eefa<\/h2>\n\n<p>L\u1eadt ng\u01b0\u1ee3c th\u00e2n ch\u00ednh \u0111\u1ec3 m\u1eb7t ph\u1ea3i h\u01b0\u1edbng ra ngo\u00e0i. L\u00e0 \u1ee7i ph\u1eb3ng. G\u1eadp th\u00e2n ch\u00ednh theo chi\u1ec1u r\u1ed9ng l\u00e0m \u0111\u00f4i \u0111\u1ec3 t\u00ecm \u0111i\u1ec3m ch\u00ednh gi\u1eefa. G\u1ea5p m\u00e9p \u0111\u1ec3 t\u1ea1o d\u1ea5u gi\u1eefa. \u0110o 1\/2 inch t\u1eeb d\u1ea5u gi\u1eefa v\u1ec1 ph\u00eda b\u00ean ph\u1ea3i v\u00e0 k\u1ebb m\u1ed9t \u0111\u01b0\u1eddng. \u0110o 1 1\/2 inch t\u1eeb d\u1ea5u gi\u1eefa v\u1ec1 ph\u00eda b\u00ean tr\u00e1i v\u00e0 k\u1ebb th\u00eam m\u1ed9t \u0111\u01b0\u1eddng n\u1eefa. May d\u1ecdc theo hai \u0111\u01b0\u1eddng n\u00e0y \u0111\u1ec3 t\u1ea1o v\u00e1ch ng\u0103n cho t\u1ea1. \u0110\u1ea3m b\u1ea3o may\u8fd4\u3057 m\u0169i may \u1edf \u0111\u1ea7u v\u00e0 cu\u1ed1i m\u1ed7i \u0111\u01b0\u1eddng kh\u00e2u. B\u1ea1n c\u00f3 th\u1ec3 d\u00f9ng ch\u1ec9 tr\u00f9ng ho\u1eb7c t\u01b0\u01a1ng ph\u1ea3n \u1edf \u0111\u00e2y t\u00f9y theo ki\u1ec3u d\u00e1ng b\u1ea1n mu\u1ed1n. Khi ho\u00e0n t\u1ea5t, x\u00f3a c\u00e1c d\u1ea5u hi\u1ec7u. T\u1ea1o v\u00e1ch ng\u0103n gi\u1eefa cho t\u1ea1 th\u1ee9 hai.<\/p>\n\n<h2 class=\"wp-block-heading\">7. Th\u00eam v\u1eadt li\u1ec7u \u0111\u1ed9n<\/h2>\n\n<p>L\u1ea5y th\u00e2n ch\u00ednh c\u1ee7a t\u1ea1, \u0111\u1ed5 m\u1ed9t s\u1ed1 v\u1eadt li\u1ec7u \u0111\u1ed9n tr\u1ecdng l\u01b0\u1ee3ng v\u00e0o m\u1ed9t b\u00ean. \u0110\u1ea3m b\u1ea3o kh\u00f4ng \u0111\u1ed5 \u0111\u1ea7y qu\u00e1 1\/2. L\u1eb7p l\u1ea1i thao t\u00e1c th\u00eam v\u1eadt li\u1ec7u \u0111\u1ed9n cho t\u1ea1 th\u1ee9 hai.<\/p>\n\n<h2 class=\"wp-block-heading\">8. May k\u00edn<\/h2>\n\n<p>C\u1ea9n th\u1eadn kh\u00f4ng \u0111\u1ec3 v\u1eadt li\u1ec7u \u0111\u1ed9n tr\u00e0n ra ngo\u00e0i, l\u1ea5y m\u1ed9t \u0111\u1ea7u c\u1ee7a t\u1ea1, g\u1eadp ph\u1ea7n v\u1ea3i th\u1eeba v\u00e0o 1\/4 inch. L\u00e0 \u1ee7i ph\u1eb3ng. May m\u1ed9t \u0111\u01b0\u1eddng d\u1ecdc theo c\u1ea1nh c\u1ee7a t\u1ea1, c\u00e1ch m\u00e9p 1\/8 inch. May\u8fd4\u3057 m\u0169i may \u1edf \u0111\u1ea7u v\u00e0 cu\u1ed1i \u0111\u01b0\u1eddng kh\u00e2u. L\u1eb7p l\u1ea1i thao t\u00e1c v\u1edbi b\u00ean c\u00f2n l\u1ea1i. Ho\u00e0n thi\u1ec7n ph\u1ea7n cu\u1ed1i c\u1ee7a t\u1ea1 th\u1ee9 hai.<\/p>\n\n<h2 class=\"wp-block-heading\">9. \u0110eo t\u1ea1<\/h2>\n\n<p>\u0110\u1ec3 \u0111eo t\u1ea1 tay v\u00e0 t\u1ea1 ch\u00e2n t\u1ef1 l\u00e0m, b\u1ea1n ch\u1ec9 c\u1ea7n qu\u1ea5n ch\u00fang quanh m\u1eaft c\u00e1 ch\u00e2n ho\u1eb7c c\u1ed5 tay v\u00e0 c\u1ed1 \u0111\u1ecbnh b\u1eb1ng d\u00e2y d\u00e1n Velcro. B\u1ea1n \u0111\u00e3 s\u1eb5n s\u00e0ng cho bu\u1ed5i t\u1eadp ti\u1ebfp theo!<\/p>\n\n<h3 class=\"wp-block-heading\">M\u1eb9o t\u1ef1 l\u00e0m t\u1ea1 tay v\u00e0 t\u1ea1 ch\u00e2n<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>S\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i v\u1ea3i kh\u00e1c nhau \u0111\u1ec3 t\u1ea1o ra nh\u1eefng chi\u1ebfc t\u1ea1 \u0111\u1ed9c \u0111\u00e1o v\u00e0 th\u1eddi trang.<\/li>\n<li>Th\u1eed nghi\u1ec7m v\u1edbi c\u00e1c lo\u1ea1i v\u1eadt li\u1ec7u \u0111\u1ed9n tr\u1ecdng l\u01b0\u1ee3ng kh\u00e1c nhau \u0111\u1ec3 t\u00ecm lo\u1ea1i t\u1ea1 c\u00f3 tr\u1ecdng l\u01b0\u1ee3ng ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u c\u1ee7a b\u1ea1n.<\/li>\n<li>Th\u00eam \u0111\u01b0\u1eddng kh\u00e2u trang tr\u00ed ho\u1eb7c h\u1ecda ti\u1ebft cho t\u1ea1 \u0111\u1ec3 ch\u00fang th\u00eam ph\u1ea7n c\u00e1 nh\u00e2n.<\/li>\n<li>T\u1ea1o m\u1ed9t b\u1ed9 t\u1ea1 v\u1edbi nhi\u1ec1u k\u00edch c\u1ee1 v\u00e0 tr\u1ecdng l\u01b0\u1ee3ng kh\u00e1c nhau \u0111\u1ec3 t\u00e1c \u0111\u1ed9ng v\u00e0o c\u00e1c nh\u00f3m c\u01a1 kh\u00e1c nhau.<\/li>\n<li>C\u1ea5t t\u1ea1 \u1edf n\u01a1i thu\u1eadn ti\u1ec7n \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng l\u1ea5y ch\u00fang cho bu\u1ed5i t\u1eadp ti\u1ebfp theo.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c s\u1eed d\u1ee5ng t\u1ea1 tay v\u00e0 t\u1ea1 ch\u00e2n t\u1ef1 l\u00e0m<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>T\u0103ng s\u1ee9c \u0111\u1ec1 kh\u00e1ng trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n \u0111\u1ec3 t\u0103ng s\u1ee9c m\u1ea1nh v\u00e0 kh\u1ed1i l\u01b0\u1ee3ng c\u01a1.<\/li>\n<li>C\u1ea3i thi\u1ec7n s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 ph\u1ed1i h\u1ee3p.<\/li>\n<li>\u0110\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n.<\/li>\n<li>Gi\u00fap b\u00e0i t\u1eadp tr\u1edf n\u00ean th\u1eed th\u00e1ch v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n.<\/li>\n<li>Ti\u1ebft ki\u1ec7m ti\u1ec1n so v\u1edbi vi\u1ec7c mua t\u1ea1 tay v\u00e0 t\u1ea1 ch\u00e2n b\u00e1n s\u1eb5n.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>C\u00e1ch t\u1ef1 l\u00e0m t\u1ea1 tay v\u00e0 t\u1ea1 ch\u00e2n \u0111\u1ec3 t\u1eadp luy\u1ec7n t\u1ea1i nh\u00e0 Nguy\u00ean v\u1eadt li\u1ec7u c\u1ea7n chu\u1ea9n b\u1ecb D\u1ee5ng c\u1ee5\/Thi\u1ebft b\u1ecb: K\u00e9o ho\u1eb7c dao c\u1eaft tr\u00f2n Th\u01b0\u1edbc k\u1ebb B\u00fat&hellip;<\/p>\n","protected":false},"author":2,"featured_media":24232,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13627],"tags":[13624,3867,1761,13625,13626],"class_list":["post-9311","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-and-exercise","tag-home-workout","tag-fitness","tag-diy","tag-weights","tag-wrist-and-ankle-weights"],"_links":{"self":[{"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/posts\/9311","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/comments?post=9311"}],"version-history":[{"count":2,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/posts\/9311\/revisions"}],"predecessor-version":[{"id":24233,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/posts\/9311\/revisions\/24233"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/media\/24232"}],"wp:attachment":[{"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/media?parent=9311"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/categories?post=9311"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/tags?post=9311"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}