{"id":29346,"date":"2024-01-26T10:50:24","date_gmt":"2024-01-26T03:50:24","guid":{"rendered":"https:\/\/purna.vn\/?p=29346"},"modified":"2024-01-26T10:50:26","modified_gmt":"2024-01-26T03:50:26","slug":"nhat-ky-tuan-giam-mo-xay-dung-suc-manh","status":"publish","type":"post","link":"https:\/\/purna.vn\/en\/nhat-ky-tuan-giam-mo-xay-dung-suc-manh\/","title":{"rendered":"[Nh\u1eadt k\u00fd tu\u1ea7n] Gi\u1ea3m m\u1ee1 – x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh"},"content":{"rendered":"

C\u00e1c b\u1ea1n th\u01b0\u01a1ng m\u1ebfn,<\/p>

\u0110\u00e2y l\u00e0 s\u1ebd l\u00e0 series quen thu\u1ed9c m\u00e0 c\u00e1c b\u1ea1n th\u01b0\u1eddng xuy\u00ean b\u1eaft g\u1eb7p trong th\u1eddi gian s\u1eafp t\u1edbi tr\u00ean blog c\u1ee7a m\u00ecnh trong n\u0103m 2024. M\u00ecnh s\u1ebd chia s\u1ebb c\u00f9ng m\u1ecdi ng\u01b0\u1eddi nh\u1eefng ho\u1ea1t \u0111\u1ed9ng luy\u1ec7n t\u1eadp, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u0169ng nh\u01b0 c\u1eadp nh\u1eadt m\u1edbi v\u1ec1 cu\u1ed9c s\u1ed1ng c\u1ee7a m\u00ecnh di\u1ec5n ra h\u1eb1ng tu\u1ea7n m\u1ed9t c\u00e1ch ch\u00e2n th\u1eadt nh\u1ea5t.<\/p>

Th\u00fa th\u1eadt sau m\u1ed9t chu\u1ed7i l\u1ec5 h\u1ed9i li\u00ean mi\u00ean t\u1eeb Gi\u00e1ng Sinh cho \u0111\u1ebfn T\u1ebft T\u00e2y r\u1ed3i nh\u1eefng cu\u1ed9c h\u1ed9i h\u1ecdp b\u1ea1n b\u00e8 b\u1ed1n ph\u01b0\u01a1ng “v\u1ec1 qu\u00ea \u0103n T\u1ebft”, c\u1ea3 hai v\u1ee3 ch\u1ed3ng m\u00ecnh \u0111\u1ec1u l\u00ean kg v\u00e0 l\u00ean m\u1ee1 nh\u00e8 nh\u1eb9. \u0110\u00f3 l\u00e0 l\u00ed do ch\u00ednh m\u00ecnh quy\u1ebft t\u00e2m th\u1ef1c hi\u1ec7n vi\u1ec7c “si\u1ebft m\u1ee1 – t\u0103ng c\u01a1” \u0111\u1ea7u n\u0103m 2024 \u0111\u1ec3 c\u00f2n \u0111\u00f3n ch\u00e0o \u0111\u1ee3t ngh\u1ec9 T\u1ebft Ta th\u1eed th\u00e1ch tr\u01b0\u1edbc m\u1eaft haha.<\/p>

Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n<\/h2>

M\u00ecnh \u0111\u00e3 th\u1ef1c hi\u1ec7n vi\u1ec7c nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n <\/a>(“Intermittent fasting”) th\u00e2m ni\u00ean t\u1eeb 18\/6 cho \u0111\u1ebfn 20\/4 v\u00e0 c\u1ea3 23\/1. M\u00ecnh ch\u01b0a bao gi\u1edd xem IF l\u00e0 m\u1ed9t ch\u1ebf \u0111\u1ed9 gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c m\u00e0 l\u00e0 m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e2u d\u00e0i, m\u1ed9t c\u00e1ch \u0103n u\u1ed1ng ph\u00f9 h\u1ee3p v\u1edbi b\u1ea3n th\u00e2n. Vi\u1ec7c nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n gi\u00fap m\u00ecnh ki\u1ec3m so\u00e1t s\u1ef1 th\u00e8m \u0103n t\u1ed1t h\u01a1n, bi\u1ebft ch\u1ecdn l\u1ecdc th\u1ef1c ph\u1ea9m dinh d\u01b0\u1ee1ng v\u00e0 gi\u1ea3m m\u1ee1 cho c\u01a1 th\u1ec3 d\u1ec5 d\u00e0ng h\u01a1n.<\/p>

Th\u1eddi gian g\u1ea7n \u0111\u00e2y, v\u00ec b\u1ecb sa \u0111\u00e0 v\u00e0o nh\u1eefng b\u1eefa ti\u1ec7c \u0111\u00eam l\u1ed1 gi\u1edd “gi\u1edbi nghi\u00eam \u0103n u\u1ed1ng” m\u00e0 m\u00ecnh kh\u00f4ng tr\u00e1nh kh\u1ecfi vi\u1ec7c t\u00edch m\u1ee1. Sau \u0111\u00eam “count down” qu\u00e1 l\u1ed1, m\u00ecnh \u0111\u00e3 th\u1ef1c hi\u1ec7n vi\u1ec7c nh\u1ecbn \u0103n thanh l\u1ecdc c\u01a1 th\u1ec3 trong su\u1ed1t 24 ti\u1ebfng. M\u00ecnh ch\u1ec9 u\u1ed1ng n\u01b0\u1edbc l\u1ecdc, tr\u00e0 ho\u1eb7c cafe trong gi\u1edd fasting. <\/p>

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B\u1eefa \u0103n \u0111\u1ea7u ti\u00ean c\u1ee7a m\u00ecnh lu\u00f4n ph\u1ea3i th\u1eadt gi\u00e0u dinh d\u01b0\u1ee1ng. M\u00ecnh ch\u1ecdn l\u1ecdc th\u1ef1c ph\u1ea9m ch\u1ea5t l\u01b0\u1ee3ng h\u01a1n, b\u1edbt tinh b\u1ed9t, h\u1ea1n ch\u1ebf \u0111\u01b0\u1eddng tinh luy\u1ec7n, \u01b0u ti\u00ean rau c\u1ee7 qu\u1ea3 t\u01b0\u01a1i v\u00e0 ch\u1ea5t b\u00e9o t\u1ed1t. Vi\u1ec7c c\u00e2n n\u1eb7ng gi\u1ea3m m\u1ea1nh trong th\u1eddi gian \u0111\u1ea7u \u0111a ph\u1ea7n l\u00e0 do n\u01b0\u1edbc t\u00edch tr\u1eef trong ng\u01b0\u1eddi \u0111\u01b0\u1ee3c gi\u1ea3m \u0111i. Khi n\u01b0\u1edbc gi\u1ea3m r\u1ed3i th\u00ec vi\u1ec7c gi\u1ea3m m\u1ee1 m\u1edbi th\u1eadt s\u1ef1 b\u1eaft \u0111\u1ea7u v\u00e0 kh\u00f3 kh\u0103n h\u01a1n r\u1ea5t nhi\u1ec1u. <\/p>

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V\u1edbi ng\u01b0\u1eddi t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao v\u00e0 l\u00e2u d\u00e0i nh\u01b0 m\u00ecnh th\u00ec qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1 s\u1ebd di\u1ec5n ra v\u00f4 c\u00f9ng ch\u1eadm so v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u. Hi\u1ec3u \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y n\u00ean m\u00ecnh c\u00e0ng ph\u1ea3i ki\u00ean nh\u1eabn, b\u00ecnh t\u0129nh, ch\u00fa t\u00e2m v\u00e0 ki\u00ean tr\u00ec theo \u0111u\u1ed5i. Sau hai tu\u1ea7n, s\u1ed1 kg c\u1ee7a m\u00ecnh tr\u1edf l\u1ea1i ban \u0111\u1ea7u nh\u01b0ng l\u01b0\u1ee3ng m\u1ee1 trong c\u01a1 th\u1ec3 r\u00f5 r\u00e0ng c\u00f3 s\u1ef1 thay \u0111\u1ed5i. S\u1ed1 \u0111o c\u00e1c v\u00f2ng c\u1ee7a m\u00ecnh c\u00f3 gi\u1ea3m, qu\u1ea7n \u00e1o tr\u1edf n\u00ean r\u1ed9ng r\u00e3i h\u01a1n. <\/p>

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M\u00ecnh c\u0169ng l\u00e0 coach v\u1ec1 ch\u1ebf \u0111\u1ed9 IF cho “Anh b\u1ea1n ng\u01b0\u1eddi S\u1eaft c\u00f9ng nh\u00e0<\/a>“. Tr\u01b0\u1edbc kia, anh kh\u00f4ng quan t\u00e2m \u0111\u1ebfn vi\u1ec7c nh\u1ecbn \u0103n nay khi th\u1ea5y \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 r\u00f5 r\u00e0ng th\u00ec c\u00e0ng c\u00f3 \u0111\u1ed9ng l\u1ef1c fasting c\u00f9ng v\u1ee3.<\/p>

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T\u0103ng c\u01b0\u1eddng x\u00e2y d\u1ef1ng c\u01a1<\/h2>

M\u00ecnh v\u1eabn duy tr\u00ec vi\u1ec7c t\u1eadp ba m\u00f4n ph\u1ed1i h\u1ee3p v\u00e0 Ashtanga Yoga \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y. Tuy nhi\u00ean, b\u00ean c\u1ea1nh vi\u1ec7c t\u00e2p cardio c\u01b0\u1eddng \u0111\u1ed9 cao, m\u00ecnh c\u00f2n t\u0103ng c\u01b0\u1eddng vi\u1ec7c x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp. C\u00e0ng c\u00f3 nhi\u1ec1u c\u01a1 th\u00ec c\u01a1 th\u1ec3 c\u00e0ng g\u1ecdn g\u00e0ng, s\u0103n ch\u1eafc v\u00e0 kho\u1ebb m\u1ea1nh h\u01a1n. <\/p>

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C\u00e1c b\u1ea1n n\u1eef nghe \u0111\u1ebfn t\u0103ng c\u01a1 ch\u1eafc s\u1ebd t\u01b0\u1edfng t\u01b0\u1ee3ng c\u00e1c b\u00f3 cu\u1ed3n cu\u1ed9n, \u0111\u00f4 \u0111\u00f4, th\u00f4 th\u00f4 ph\u1ea3i kh\u00f4ng?! M\u00ecnh xin kh\u1eb3ng \u0111\u1ecbnh n\u1ebfu nh\u01b0 b\u1ea1n kh\u00f4ng ph\u1ea3i l\u00e0 v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p c\u00f3 ch\u1ebf \u0111\u1ed9 \u0103n c\u1ef1c k\u1ef3 nghi\u00eam ng\u1eb7t th\u00ec chuy\u1ec7n \u0111\u00f3 s\u1ebd KH\u00d4NG bao gi\u1edd x\u1ea3y ra \u0111\u01b0\u1ee3c d\u00f9 b\u1ea1n c\u00f3 mong \u01b0\u1edbc. Ph\u00e1i n\u1eef v\u00ec m\u1ed9t s\u1ed1 l\u00ed do \u0111\u1eb7c th\u00f9 c\u1ee7a gi\u1edbi t\u00ednh n\u1ebfu mu\u1ed1n t\u0103ng c\u01a1 b\u1eafp ki\u1ec3u \u0111\u00f3 ph\u1ea3i t\u1eadp h\u00f9ng h\u1ee5c g\u1ea5p \u0111\u00f4i – g\u1ea5p ba nam gi\u1edbi!<\/p>

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Vi\u1ec7c x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp Purna nh\u1eafc t\u1edbi \u1edf \u0111\u00e2y ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 gi\u1ea3m m\u1ee1 \u0111i, c\u01a1 b\u1eafp l\u1ed9 nh\u1eb9 \u0111\u01b0\u1eddng n\u00e9t, to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 s\u0103n ch\u1eafc “d\u1ea7n d\u00e0” theo th\u1eddi gian v\u1edbi m\u1ed9t t\u1ed1c \u0111\u1ed9 r\u1ea5t r\u1ea5t ch\u1eadm! Do \u0111\u00f3, sau nh\u1eefng gi\u1edd t\u1eadp cardio, m\u00ecnh lu\u00f4n t\u1eadp kh\u00e1ng l\u1ef1c v\u1edbi d\u00e2y cao su, t\u1ea1 tay k\u00e8m theo body weight nh\u01b0 ch\u1ed1ng \u0111\u1ea9y, h\u00edt x\u00e0…<\/p>

\u0110i b\u1ed9 <\/h2>
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M\u00ecnh duy tr\u00ec vi\u1ec7c \u0111i b\u1ed9 m\u1ed7i ng\u00e0y 45-60 ph\u00fat. Vi\u1ec7c \u0111i b\u1ed9 kh\u00f4ng ch\u1ec9 gi\u00fap m\u00ecnh gi\u1ea3m m\u1ee1 nh\u1eb9 nh\u00e0ng, t\u0103ng nh\u1ecbp tim v\u1eeba ph\u1ea3i m\u00e0 c\u00f2n gi\u00fap m\u00ecnh th\u01b0 gi\u00e3n tinh th\u1ea7n r\u1ea5t nhi\u1ec1u. M\u00ecnh hay v\u1eeba \u0111i v\u1eeba nghe ti\u1ebfng Nh\u1eadt \u0111\u1ec3 c\u00f3 th\u1ec3 luy\u1ec7n th\u00eam k\u0129 n\u0103ng nghe ngo\u1ea1i ng\u1eef m\u1edbi.<\/p>

Ho\u1ea1t \u0111\u1ed9ng ngo\u00e0i tr\u1eddi c\u00f9ng con<\/h2>

M\u1ed9t c\u00e1ch hay kh\u00e1c khi\u1ebfn m\u00ecnh ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng nhi\u1ec1u h\u01a1n m\u1ed7i ng\u00e0y l\u00e0 ho\u1ea1t \u0111\u1ed9ng ngo\u00e0i tr\u1eddi c\u00f9ng con. M\u00ecnh th\u01b0\u1eddng d\u1eaft c\u00e1c b\u00e9 ra c\u00f4ng vi\u00ean \u0111i d\u1ea1o, \u0111\u1ea1p xe, ch\u01a1i scooter v\u00e0 c\u0169ng nh\u01b0 th\u1eed th\u1ea7n kinh th\u00e9p v\u1edbi nh\u1eefng \u1ed1ng tr\u01b0\u1ee3t t\u1ea1i c\u00f4ng vi\u00ean n\u01b0\u1edbc haha. D\u00f9 l\u00e0 h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng n\u00e0o nh\u01b0ng ch\u1ec9 c\u1ea7n b\u1ea1n x\u00e1ch m\u00f4ng l\u00ean \u0111\u1ec3 di chuy\u1ec3n, ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng v\u00e0 x\u00e2y d\u1ef1ng s\u1ee9c kho\u1ebb l\u00e0 t\u1ed1t l\u1eafm r\u1ed3i.<\/p>

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C\u1ea3m \u01a1n c\u00e1c b\u1ea1n \u0111\u00e3 l\u1eafng nghe m\u00ecnh. H\u1eb9n g\u1eb7p c\u00e1c b\u1ea1n trong c\u00e1c b\u00e0i chia s\u1ebb tu\u1ea7n th\u00fa v\u1ecb ti\u1ebfp theo nha!<\/p>

<\/p>","protected":false},"excerpt":{"rendered":"

C\u00e1c b\u1ea1n th\u01b0\u01a1ng m\u1ebfn, \u0110\u00e2y l\u00e0 s\u1ebd l\u00e0 series quen thu\u1ed9c m\u00e0 c\u00e1c b\u1ea1n th\u01b0\u1eddng xuy\u00ean b\u1eaft g\u1eb7p trong th\u1eddi gian s\u1eafp t\u1edbi tr\u00ean blog c\u1ee7a m\u00ecnh trong n\u0103m 2024. M\u00ecnh s\u1ebd chia s\u1ebb c\u00f9ng m\u1ecdi ng\u01b0\u1eddi nh\u1eefng ho\u1ea1t \u0111\u1ed9ng luy\u1ec7n t\u1eadp, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u0169ng nh\u01b0 c\u1eadp nh\u1eadt m\u1edbi v\u1ec1 cu\u1ed9c s\u1ed1ng c\u1ee7a…<\/p>","protected":false},"author":446664,"featured_media":29356,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"bwfblock_default_font":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[154],"tags":[155],"class_list":["post-29346","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nhat-ky-tuan","tag-daily-training"],"acf":[],"taxonomy_info":{"category":[{"value":154,"label":"Nh\u1eadt k\u00fd tu\u1ea7n"}],"post_tag":[{"value":155,"label":"daily training"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2024\/01\/IMG_7293-618x900.jpg",618,900,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/en\/author\/purna\/"},"comment_info":1,"category_info":[{"term_id":154,"name":"Nh\u1eadt k\u00fd tu\u1ea7n","slug":"nhat-ky-tuan","term_group":0,"term_taxonomy_id":154,"taxonomy":"category","description":"","parent":0,"count":25,"filter":"raw","cat_ID":154,"category_count":25,"category_description":"","cat_name":"Nh\u1eadt k\u00fd tu\u1ea7n","category_nicename":"nhat-ky-tuan","category_parent":0}],"tag_info":[{"term_id":155,"name":"daily training","slug":"daily-training","term_group":0,"term_taxonomy_id":155,"taxonomy":"post_tag","description":"","parent":0,"count":1,"filter":"raw"}],"_links":{"self":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/29346","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/users\/446664"}],"replies":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/comments?post=29346"}],"version-history":[{"count":1,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/29346\/revisions"}],"predecessor-version":[{"id":29358,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/29346\/revisions\/29358"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media\/29356"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media?parent=29346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/categories?post=29346"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/tags?post=29346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}