{"id":18765,"date":"2021-08-12T21:23:32","date_gmt":"2021-08-12T14:23:32","guid":{"rendered":"https:\/\/purna.vn\/?p=18765"},"modified":"2021-08-12T21:23:34","modified_gmt":"2021-08-12T14:23:34","slug":"hanh-trinh-12-tuan-tang-co-giam-mo-trai-ngot-cho-mot-purna-kien-tri-sau-3-tuan","status":"publish","type":"post","link":"https:\/\/purna.vn\/en\/hanh-trinh-12-tuan-tang-co-giam-mo-trai-ngot-cho-mot-purna-kien-tri-sau-3-tuan\/","title":{"rendered":"[H\u00e0nh tr\u00ecnh 12 tu\u1ea7n t\u0103ng c\u01a1 gi\u1ea3m m\u1ee1]: Tr\u00e1i ng\u1ecdt cho m\u1ed9t Purna ki\u00ean tr\u00ec sau 3 tu\u1ea7n."},"content":{"rendered":"

Ch\u00e0o c\u1ea3 nh\u00e0,<\/p>

M\u00ecnh \u0111ang tham gia m\u1ed9t kho\u00e1 hu\u1ea5n luy\u1ec7n ri\u00eang v\u1edbi m\u1ee5c \u0111\u00edch t\u0103ng c\u01a1 gi\u1ea3m m\u1ee1 cho b\u1ea3n th\u00e2n. M\u00ecnh theo \u0111u\u1ed5i h\u00e0nh tr\u00ecnh n\u00e0y v\u00ec m\u1ee5c ti\u00eau d\u00e0i l\u00e2u c\u1ee7a c\u00e1 nh\u00e2n ch\u1ee9 kh\u00f4ng ph\u1ea3i chinh ph\u1ee5c m\u1ed9t th\u1eed th\u00e1ch hay tr\u00e0o l\u01b0u nh\u1ea5t th\u1eddi n\u00e0o c\u1ea3. T\u00ednh \u0111\u1ebfn th\u1eddi \u0111i\u1ec3m hi\u1ec7n t\u1ea1i, m\u00ecnh \u0111ang \u1edf tu\u1ea7n th\u1ee9 ba c\u1ee7a kho\u00e1 luy\u1ec7n t\u1eadp. C\u00f3 th\u1ec3 n\u00f3i, trong ba tu\u1ea7n qua ngo\u00e0i vi\u1ec7c ki\u00ean tr\u00ec n\u1ed7 l\u1ef1c m\u1ed7i ng\u00e0y c\u00f2n m\u1ed9t chu\u1ed7i nh\u1eefng cung b\u1eadc c\u1ea3m x\u00fac t\u1eeb h\u00e0o h\u1ee9ng, mong \u0111\u1ee3i, ch\u00e1n n\u1ea3n \u0111\u1ebfn d\u1ea7n l\u1ea5y l\u1ea1i ni\u1ec1m tin. Do \u0111\u00f3, m\u00ecnh mu\u1ed1n chia s\u1ebb v\u1edbi c\u00e1c b\u1ea1n v\u1ec1 ch\u1eb7ng \u0111\u01b0\u1eddng di\u1ec7t m\u1ee1 t\u0103ng c\u01a1 c\u1ee7a m\u00ecnh th\u1ebf n\u00e0o, bao g\u1ed3m c\u1ea3 ch\u1ebf \u0111\u1ed9 \u0103n v\u00e0 luy\u1ec7n t\u1eadp.<\/p>

Nh\u1eefng \u0111i\u1ec1u t\u1ed1t \u0111\u1eb9p nh\u1ea5t lu\u00f4n…\u0111\u1ebfn cu\u1ed1i c\u00f9ng!<\/p><\/blockquote><\/figure>

Ch\u1ebf \u0111\u1ed9 luy\u1ec7n t\u1eadp<\/h2>

Ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n ri\u00eang bi\u1ec7t<\/h5>

M\u00ecnh \u0111\u01b0\u1ee3c g\u1eedi m\u1ed9t l\u1ecbch t\u1eadp \u0111a d\u1ea1ng v\u1edbi n\u1ed9i dung l\u00e0m m\u1ea1nh nhi\u1ec1u nh\u00f3m c\u01a1 tr\u00ean c\u01a1 th\u1ec3 v\u00e0 l\u1ecbch s\u1ebd “t\u0103ng \u0111\u00f4” theo tu\u1ea7n. Ch\u01b0\u01a1ng tr\u00ecnh n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c c\u00e2n \u0111\u00f3ng \u0111o \u0111\u1ebfm theo \u0111\u00fang nguy\u1ec7n v\u1ecdng, c\u00e1c ch\u1ec9 s\u1ed1 c\u01a1 th\u1ec3 ri\u00eang c\u0169ng nh\u01b0 th\u00f3i quen sinh ho\u1ea1t – t\u1eadp luy\u1ec7n – \u0103n u\u1ed1ng c\u1ee7a Purna. D\u0129 nhi\u00ean, m\u00ecnh c\u00f3 m\u1ed9t b\u1ea1n coach ri\u00eang l\u1eafng nghe c\u1ea3m nh\u1eadn c\u1ee7a m\u00ecnh m\u1ed7i ng\u00e0y c\u0169ng nh\u01b0 ghi nh\u1eadn k\u1ebft qu\u1ea3 thay \u0111\u1ed5i c\u1ee7a c\u01a1 th\u1ec3 \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp cho ph\u00f9 h\u1ee3p v\u00e0 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 cao nh\u1ea5t.<\/p>

T\u1eacP C\u00d9NG T\u1ea0<\/h5>

Do tr\u01b0\u1edbc \u0111\u00f3 m\u1ed7i ng\u00e0y m\u00ecnh \u0111\u1ec1u ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe, t\u1eadp yoga v\u00e0 c\u1ea3 t\u1eadp fitness n\u00ean nh\u1edd v\u1eady nh\u1eefng \u0111\u1ed9ng t\u00e1c trong ch\u01b0\u01a1ng tr\u00ecnh kh\u00f4ng xa l\u1ea1 g\u00ec v\u1edbi m\u00ecnh. M\u00ecnh hi\u1ec3u v\u00e0 bi\u1ebft c\u00e1ch t\u1eadp th\u1ebf n\u00e0o cho \u0111\u00fang. Tuy nhi\u00ean, m\u00ecnh v\u1eabn c\u1ea9n th\u1eadn xem k\u1ef9 clip c\u0169ng nh\u01b0 ghi nh\u1edb nh\u1eefng l\u1eddi d\u1eb7n d\u00f2 h\u01b0\u1edbng d\u1eabn c\u1ee7a b\u1ea1n h\u01b0\u1edbng d\u1eabn vi\u00ean trong th\u01b0 \u0111\u1ec3 t\u1eadp v\u00f4 c\u01a1 nh\u1ea5t v\u00e0 quan tr\u1ecdng l\u00e0 h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng.<\/p>

\u0110i\u1ec1u m\u1edbi m\u1ebb duy nh\u1ea5t l\u00e0 m\u00ecnh ph\u1ea3i l\u00e0m quen v\u1edbi t\u1ea1 nhi\u1ec1u h\u01a1n. Tu\u1ea7n \u0111\u1ea7u ti\u00ean l\u00e0 tu\u1ea7n th\u1eed s\u1ee9c n\u00ean m\u00ecnh ch\u01b0a ch\u01a1i v\u1edbi t\u1ea1 nhi\u1ec1u haha. Sau khi nghe c\u1ea3m nh\u1eadn l\u00e0 “nh\u1eb9 v\u00e0 d\u01b0\u1edbi s\u1ee9c”, m\u00ecnh \u0111\u00e3 \u0111\u01b0\u1ee3c t\u0103ng \u0111\u00f4 v\u1edbi t\u1ea1 n\u1eb7ng h\u01a1n v\u00e0 s\u1ed1 v\u00f2ng l\u1eb7p l\u1ea1i nhi\u1ec1u h\u01a1n. Nh\u1edd v\u1eady, m\u00e0 t\u1eeb tu\u1ea7n th\u1ee9 hai, m\u00ecnh \u0111\u00e3 b\u1eaft \u0111\u1ea7u th\u1ea5y ph\u00ea!!!! C\u01a1 c\u00f3 tri\u1ec7u ch\u1ee9ng \u00ea \u1ea9m v\u00e0 s\u01b0ng nh\u1eb9 sau m\u1ed7i l\u1ea7n t\u1eadp. \u0110\u00e2y l\u00e0 m\u1ed9t \u0111i\u1ec1u \u0111\u00e1ng m\u1eebng b\u1edfi b\u1ea1n \u0111\u00e3 t\u1eadp \u0111\u00fang \u0111\u1ea5y! Sau khi l\u00e0m c\u00e1c b\u00f3 c\u01a1 t\u1ed5n th\u01b0\u01a1ng khi t\u1eadp, b\u1ea1n \u0103n \u0111\u1ee7 dinh d\u01b0\u1ee1ng, ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, c\u01a1 s\u1ebd \u0111\u01b0\u1ee3c t\u00e1i t\u1ea1o, nu\u00f4i d\u01b0\u1ee1ng v\u00e0 tr\u1edf n\u00ean s\u0103n ch\u1eafc m\u1ea1nh m\u1ebd h\u01a1n.<\/p>

T\u1eadp ph\u1ed1i h\u1ee3p<\/h5>

V\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u d\u1ea5n th\u00e2n v\u00e0o con \u0111\u01b0\u1eddng fitness (th\u1ec3 h\u00ecnh) th\u00ec c\u00e1c b\u00e0i t\u1eadp ph\u1ed1i h\u1ee3p l\u00e0 tuy\u1ec7t v\u1eddi nh\u1ea5t. M\u00ecnh bi\u1ebft \u0111i\u1ec1u n\u00e0y b\u1edfi sau khi ho\u00e0n th\u00e0nh kho\u00e1 h\u1ecdc th\u00e0nh chuy\u00ean vi\u00ean dinh d\u01b0\u1ee1ng<\/a>, m\u00ecnh c\u0169ng \u0111ang h\u1ecdc m\u1ed9t kho\u00e1 v\u1ec1 healthy fitness (th\u1ec3 h\u00ecnh l\u00e0nh m\u1ea1nh) \u0111\u1ec3 ph\u1ee5c v\u1ee5 cho m\u1ee5c \u0111\u00edch c\u1ee7a b\u1ea3n th\u00e2n c\u0169ng nh\u01b0 c\u00f3 th\u1ec3 gi\u00fap \u0111\u1ee1 \u0111\u01b0a ra nh\u1eefng l\u1eddi khuy\u00ean \u0111\u00fang cho c\u00e1c b\u1ea1n h\u1ecdc vi\u00ean mu\u1ed1n l\u00e0m quen v\u1edbi b\u1ed9 m\u00f4n n\u00e0y.<\/p>

M\u00ecnh lu\u00e2n phi\u00ean m\u1ed7i ng\u00e0y t\u1eadp \u0111\u1ee7 c\u00e1c nh\u00f3m c\u01a1 l\u1edbn nh\u01b0 c\u01a1 \u0111\u00f9i, c\u01a1 m\u00f4ng, c\u01a1 b\u1eafp tay v\u00e0 c\u01a1 l\u00f5i. M\u00ecnh lu\u00f4n k\u1ebft th\u00fac bu\u1ed5i t\u1eadp b\u1eb1ng m\u1ed9t b\u00e0i HIIT 15 ph\u00fat t\u0103ng nh\u1ecbp tim. M\u1ed7i bu\u1ed5i t\u1eadp c\u1ee7a m\u00ecnh k\u00e9o d\u00e0i 1 ti\u1ebfng 15 ph\u00fat. Sau \u0111\u00f3, m\u00ecnh c\u00f2n t\u1eadp cardio th\u00eam 20-30 ph\u00fat nh\u01b0 \u0111\u1ea1p xe, ch\u1ea1y b\u1ed9. Cu\u1ed1i c\u00f9ng kh\u00f4ng qu\u00ean gi\u00e3n c\u01a1, th\u01b0 gi\u00e3n t\u00e2m tr\u00ed b\u1eb1ng yoga t\u1eeb 30 ph\u00fat – 1 ti\u1ebfng.<\/p>

\"\"<\/figure>
\"\"
M\u00ecnh k\u1ebft h\u1ee3p yoga t\u1eeb yin \u0111\u1ebfn yang yoga sau m\u1ed7i bu\u1ed5i fitness<\/figcaption><\/figure>

M\u00ecnh ng\u1ed9 ra ch\u00e2n l\u00fd n\u1ebfu b\u1ea1n mu\u1ed1n gi\u1ea3m c\u00e2n th\u00ec h\u00e3y t\u1eadp cardio nh\u01b0 ch\u1ea1y, \u0111\u1ea1p, b\u01a1i…l\u00e0m t\u0103ng nh\u1ecbp tim. C\u00f2n b\u1ea1n mu\u1ed1n gi\u1ea3m m\u1ee1 t\u0103ng c\u01a1 th\u00ec b\u1ea1n ph\u1ea3i t\u1eadp fitness v\u1edbi t\u1ea1. B\u1edfi hai quan \u0111i\u1ec3m gi\u1ea3m c\u00e2n v\u00e0 gi\u1ea3m m\u1ee1 l\u00e0 ho\u00e0n to\u00e0n kh\u00e1c nhau.<\/p>

Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng<\/h2>

T\u1eeb vi\u1ec7c \u0103n thu\u1ea7n chay, m\u00ecnh chuy\u1ec3n qua “\u0103n thu\u1ea7n chay s\u1ea1ch”. \u0110i\u1ec1u kh\u00e1c bi\u1ec7t duy nh\u1ea5t l\u00e0 m\u00ecnh \u0111\u01a1n gi\u1ea3n ho\u00e1 quy tr\u00ecnh n\u1ea5u n\u01b0\u1edbng, h\u1ea1n ch\u1ebf chi\u00ean x\u00e0o n\u01b0\u1edbng, \u0111a ph\u1ea7n h\u1ea5p lu\u1ed9c \u0111\u1ec3 gi\u1eef nguy\u00ean h\u01b0\u01a1ng v\u1ecb c\u1ee7a th\u1ef1c ph\u1ea9m c\u0169ng nh\u01b0 h\u1ea1n ch\u1ebf l\u01b0\u1ee3ng mu\u1ed1i \u0111\u01b0\u1eddng dung n\u1ea1p v\u00e0o c\u01a1 th\u1ec3.<\/p>

\n
Chia s\u1ebb ch\u1ebf \u0111\u1ed9 “\u0102n s\u1ea1ch thu\u1ea7n chay” – Vegan Eat Clean<\/a><\/blockquote>