{"id":38297,"date":"2024-08-26T16:30:11","date_gmt":"2024-08-26T09:30:11","guid":{"rendered":"https:\/\/purna.vn\/?p=38297"},"modified":"2024-09-11T17:50:47","modified_gmt":"2024-09-11T10:50:47","slug":"nhat-ky-tuan-04-08-tang-cuong-do-tap-luyen-tiep-tuc-dam-me-mung-sinh-nhat-silk","status":"publish","type":"post","link":"https:\/\/purna.vn\/en\/nhat-ky-tuan-04-08-tang-cuong-do-tap-luyen-tiep-tuc-dam-me-mung-sinh-nhat-silk\/","title":{"rendered":"[Nh\u1eadt k\u00fd tu\u1ea7n 04\/08]\u00a0T\u0103ng c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n- ti\u1ebfp t\u1ee5c \u0111am m\u00ea – m\u1eebng sinh nh\u1eadt Silk"},"content":{"rendered":"

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

M\u1ecdi ng\u01b0\u1eddi v\u1eeba tr\u1ea3i qua m\u1ed9t tu\u1ea7n nh\u01b0 th\u1ebf n\u00e0o?! M\u00ecnh hi v\u1ecdng r\u1eb1ng d\u00f9 c\u00f3 chuy\u1ec7n g\u00ec x\u1ea3y ra \u0111i n\u1eefa, c\u00e1c b\u1ea1n s\u1ebd lu\u00f4n gi\u1eef \u0111\u01b0\u1ee3c tinh th\u1ea7n l\u1ea1c quan, t\u00edch c\u1ef1c, c\u1ed1 g\u1eafng \u0111\u1ec3 l\u00e0 phi\u00ean b\u1ea3n t\u1ed1t h\u01a1n c\u1ee7a b\u1ea3n th\u00e2n m\u1ed7i ng\u00e0y m\u1ed9t ch\u00fat th\u00f4i l\u00e0 \u0111\u01b0\u1ee3c n\u00e8.<\/p>

V\u1edbi Purna, tuy l\u1ecbch tr\u00ecnh sinh ho\u1ea1t m\u1ed7i ng\u00e0y g\u1ea7n nh\u01b0 kh\u00f4ng thay \u0111\u1ed5i nh\u01b0ng m\u00ecnh lu\u00f4n t\u00e2m ni\u1ec7m c\u1ed1 g\u1eafng ho\u00e0n thi\u1ec7n b\u1ea3n th\u00e2n, l\u00e0m t\u1ed1t so v\u1edbi ng\u00e0y h\u00f4m qua m\u1ed9t ch\u00fat. Nh\u01b0 vi\u1ec7c cardio, m\u1ed7i khi b\u1eaft \u0111\u1ea7u ch\u1ea1y hay t\u1eadp HIIT, th\u1eadm ch\u00ed l\u00e0 \u0111i b\u1ed9, m\u00ecnh lu\u00f4n l\u00e0m h\u1ebft m\u00ecnh h\u1ebft s\u1ee9c trong kho\u1ea3ng th\u1eddi gian \u0111\u1ecbnh ra. M\u00ecnh t\u1eadp luy\u1ec7n \u0111a d\u1ea1ng t\u1eeb weight \u0111\u1ebfn cardio; yoga \u0111\u1ebfn pilate\u2026Song song v\u1edbi vi\u1ec7c t\u1eadp luy\u1ec7n v\u00e0 c\u00f4ng vi\u1ec7c h\u01b0\u1edbng d\u1eabn yoga, m\u00ecnh c\u00f2n c\u00e2n b\u1eb1ng lu\u00f4n c\u1ea3 ngh\u0129a v\u1ee5 l\u00e0m m\u1eb9 c\u1ee7a hai nh\u00f3c t\u00ec v\u00e0 ch\u0103m s\u00f3c gia \u0111\u00ecnh. N\u00e0o c\u00f9ng m\u00ecnh ng\u1ed3i xu\u1ed1ng v\u00e0 t\u00e2m s\u1ef1 v\u1ec1 nh\u1eadt k\u00fd ho\u1ea1t \u0111\u1ed9ng hai tu\u1ea7n qua c\u1ee7a Purna nh\u00e9.<\/p>

A. T\u1eadp luy\u1ec7n<\/h2>

1. T\u0103ng c\u01b0\u1eddng c\u00e1c b\u00e0i t\u1eadp cardio v\u00e0 s\u1ee9c m\u1ea1nh <\/h4>
  1. <\/li><\/ol>

    M\u00ecnh \u0111\u01b0a ra ch\u1ec9 ti\u00eau b\u1ed1n ng\u00e0y trong tu\u1ea7n c\u1ea7n \u0111\u1ed1t \u0111\u01b0\u1ee3c t\u1eeb 800-1.000kcal v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n cao. Ba ng\u00e0y c\u00f2n l\u1ea1i trong tu\u1ea7n m\u00ecnh t\u1eadp nh\u1eb9 h\u01a1n v\u1edbi ch\u1ec9 ti\u00eau \u0111\u1ed1t t\u1eeb 400-500kcal m\u1ed7i ng\u00e0y. Vi\u1ec7c \u0111an xen c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n \u0111a d\u1ea1ng th\u1ebf n\u00e0y khi\u1ebfn m\u00ecnh tr\u00e1nh vi\u1ec7c qu\u00e1 t\u1ea3i c\u0169ng nh\u01b0 s\u1ef1 nh\u00e0m ch\u00e1n trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. <\/p>

    \"\"<\/figure><\/div>

    V\u00ed d\u1ee5 v\u1edbi nh\u1eefng ng\u00e0y ch\u1ea1y ng\u1eafn v\u00e0 nghi\u00eang v\u1ec1 t\u1ed1c \u0111\u1ed9, m\u00ecnh s\u1ebd \u0111\u1ea9y nh\u1ecbp tim l\u00ean t\u1ed1i \u0111a sao cho t\u0103ng ti\u1ebfn h\u01a1n bu\u1ed5i ch\u1ea1y h\u00f4m tr\u01b0\u1edbc \u0111\u1ec3 r\u00fat th\u1eddi gian ch\u1ea1y ng\u1eafn h\u01a1n. Ng\u01b0\u1ee3c l\u1ea1i, v\u1edbi nh\u1eefng bu\u1ed5i ch\u1ea1y d\u00e0i th\u00ec m\u00ecnh c\u1ed1 g\u1eafng \u0111i\u1ec1u ho\u00e0 h\u01a1i th\u1edf \u0111\u1ec1u \u0111\u1eb7n \u0111\u1ec3 duy tr\u00ec nh\u1ecbp tim \u1ed5n \u0111\u1ecbnh sao cho ch\u1ea1y c\u00e0ng l\u00e2u c\u00e0ng d\u00e0i c\u00e0ng t\u1ed1t, t\u0103ng s\u1ee9c b\u1ec1n.<\/p>

    Nh\u1eefng ng\u00e0y m\u00ecnh ch\u1ea1y d\u00e0i th\u00ec m\u00ecnh s\u1ebd kh\u00f4ng t\u1eadp t\u1ea1, hay hard core qu\u00e1 m\u1ee9c m\u00e0 b\u00f9 l\u1ea1i b\u1eb1ng yoga nh\u1eb9 nh\u00e0ng, gi\u00e3n c\u01a1 th\u1ea3 l\u1ecfng. C\u00f2n sau nh\u1eefng bu\u1ed5i ch\u1ea1y ng\u1eafn s\u1ee9c m\u1ea1nh, m\u00ecnh th\u01b0\u1eddng t\u1eadp HIIT th\u00eam v\u00e0 c\u1ea3 body weight ho\u1eb7c t\u1ea1 n\u1eb7ng cho to\u00e0n th\u00e2n. <\/p>

    2. B\u1ec1n b\u1ec9 Ashtanga Yoga<\/h4>

    Ashtanga Yoga lu\u00f4n l\u00e0 \u0111i\u1ec1u th\u1eed th\u00e1ch s\u1ef1 nh\u1eabn n\u1ea1i, b\u1ec1n b\u1ec9 v\u00e0 s\u1ee9c ch\u1ecbu \u0111\u1ef1ng c\u1ee7a m\u00ecnh nh\u1ea5t. D\u00f9 \u0111\u00e3 theo \u0111u\u1ed5i g\u1ea7n hai n\u0103m h\u01a1n nh\u01b0ng m\u00ecnh lu\u00f4n c\u1ea3m nh\u1eadn nh\u1eefng \u0111i\u1ec1u m\u1edbi m\u1ebb, th\u00fa v\u1ecb trong qu\u00e1 tr\u00ecnh t\u1ef1 “c\u00e0y” Ashtanga. Tuy nhi\u00ean s\u1ebd c\u00f3 nh\u1eefng ng\u00e0y l\u01b0\u1eddi, ho\u1eb7c nh\u1eefng l\u00fac kh\u00f4ng c\u00f3 h\u1ee9ng t\u1eadp; m\u00ecnh cho ph\u00e9p b\u1ea3n th\u00e2n \u0111\u01b0\u1ee3c t\u1eadp nh\u1eefng chu\u1ed7i vinyasa thay th\u1ebf r\u1ed3i \u0111\u00ednh k\u00e8m m\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c \u0111\u1ea3o ng\u01b0\u1ee3c n\u00e2ng cao \u1edf cu\u1ed1i bu\u1ed5i. R\u1ed3i ng\u00e0y h\u00f4m sau, Purna l\u1ea1i t\u1ef1 ch\u1ea5n ch\u1ec9nh l\u1ea1i b\u1ea3n th\u00e2n, tr\u1ea3i th\u1ea3m m\u1ed9t m\u00ecnh ho\u00e0n th\u00e0nh 90ph Ashtanga tr\u1ecdn v\u1eb9n.<\/p>

    \"\"<\/figure><\/div>

    M\u00ecnh c\u0169ng nh\u01b0 m\u1ecdi ng\u01b0\u1eddi, c\u00f3 l\u00fac n\u00e0y l\u00fac kia, bu\u1ed3n vui hay \u0111au m\u1ecfi. Quan tr\u1ecdng l\u00e0 h\u00e3y \u0111\u1ec3 b\u1ea3n th\u00e2n lu\u00f4n t\u1ef1 t\u1ea1o \u0111\u01b0\u1ee3c ngu\u1ed3n \u0111\u1ed9ng l\u1ef1c n\u1ed9i sinh l\u1edbn m\u1ea1nh \u0111\u1ec3 c\u00f3 th\u1ec3 ti\u1ebfp t\u1ee5c theo \u0111u\u1ed5i nh\u1eefng g\u00ec m\u00ecnh \u0111am m\u00ea m\u1ed9t c\u00e1ch d\u00e0i l\u00e2u.<\/p>

    3. Duy tr\u00ec s\u1ed1 b\u01b0\u1edbc ch\u00e2n<\/h4>

    \u0110i b\u1ed9 m\u1ed7i ng\u00e0y t\u1eeb 10.000 b\u01b0\u1edbc \u0111\u1ebfn 17.000 b\u01b0\u1edbc lu\u00f4n l\u00e0 m\u1ee5c ti\u00eau b\u1ea5t di b\u1ea5t d\u1ecbch c\u1ee7a m\u00ecnh. Vi\u1ec7c t\u0103ng c\u01b0\u1eddng s\u1ed1 b\u01b0\u1edbc ch\u00e2n m\u1ed7i ng\u00e0y gi\u00fap m\u00ecnh duy tr\u00ec l\u1ed1i s\u1ed1ng n\u0103ng \u0111\u1ed9ng, ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng c\u0169ng nh\u01b0 th\u01b0 gi\u00e3n t\u00e2m tr\u00ed. M\u00ecnh th\u01b0\u1eddng ho\u00e0n th\u00e0nh xong s\u1ed1 b\u01b0\u1edbc v\u00e0o l\u00fac s\u00e1ng s\u1edbm, t\u1ea7m 3:30 hay 4:00 s\u00e1ng; v\u1eeba \u0111i v\u1eeba nghe podcast ti\u1ebfng Nh\u1eadt, ti\u1ebfng Anh v\u1ec1 v\u00e0i ch\u1ee7 \u0111\u1ec1 m\u00e0 m\u00ecnh y\u00eau th\u00edch. <\/p>

    B. H\u01b0\u1edbng d\u1eabn yoga<\/h2>

    C\u00e2u h\u1ecfi “Khi n\u00e0o c\u00f4 gi\u00e1o \u0111i Nh\u1eadt?!” lu\u00f4n l\u00e0 ch\u1ee7 \u0111\u1ec1 y\u00eau th\u00edch c\u1ee7a t\u1ea5t c\u1ea3 c\u00e1c b\u1ea1n h\u1ecdc vi\u00ean \u0111\u1eb7t ra cho m\u00ecnh. Tr\u01b0\u1edbc h\u1ebft Purna xin ch\u00e2n th\u00e0nh c\u1ea3m \u01a1n s\u1ef1 quan t\u00e2m c\u1ee7a m\u1ecdi ng\u01b0\u1eddi d\u00e0nh cho gia \u0111\u00ecnh m\u00ecnh. Gia \u0111\u00ecnh m\u00ecnh hi\u1ec7n v\u1eabn \u0111ang \u0111\u1ee3i visa ch\u00ednh th\u1ee9c c\u1ee7a ba m\u1eb9 con m\u00ecnh th\u00f4i, “anh b\u1ea1n th\u00e2n” th\u00ec \u0111\u00e3 \u0111\u01b0\u1ee3c c\u1ea5p l\u00e2u r\u1ed3i \u1ea1. <\/p>

    \"\"<\/figure><\/div>

    Trong qu\u00e1 tr\u00ecnh ch\u1edd \u0111\u1ee3i, m\u00ecnh v\u1eabn h\u1ebft l\u00f2ng ti\u1ebfp t\u1ee5c c\u00f4ng vi\u1ec7c y\u00eau th\u00edch l\u00e0 \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn yoga cho m\u1ecdi ng\u01b0\u1eddi. M\u00ecnh kh\u00f4ng l\u00e3ng ph\u00ed b\u1ea5t c\u1ee9 m\u1ed9t gi\u00e2y m\u1ed9t ph\u00fat n\u00e0o, c\u1ed1 g\u1eafng h\u1ebft m\u00ecnh \u0111\u1ec3 c\u00f3 th\u1ec3 l\u00e0m vi\u1ec7c v\u00e0 h\u1ecdc t\u1eadp hi\u1ec7u qu\u1ea3 m\u1ed7i ng\u00e0y. Sau m\u1ed7i gi\u1edd h\u01b0\u1edbng d\u1eabn, m\u00ecnh duy tr\u00ec vi\u1ec7c h\u1ecdc ti\u1ebfng Nh\u1eadt m\u1ed7i ng\u00e0y, xen k\u1ebd vi\u1ec7c n\u00e2ng cao c\u00e1c ki\u1ebfn th\u1ee9c yoga b\u1eb1ng ng\u00f4n ng\u1eef Anh\/ Nh\u1eadt\/ Vi\u1ec7t.<\/p>

    C. Ch\u00fac m\u1eebng sinh nh\u1eadt Silk<\/h2>

    Cu\u1ed1i tu\u1ea7n v\u1eeba r\u1ed3i, gia \u0111\u00ecnh m\u00ecnh v\u1eeba c\u00f3 chuy\u1ebfn \u0111i bi\u1ec3n ng\u1eafn ng\u00e0y, m\u1eebng sinh nh\u1eadt Silk. Silk tr\u1ed9m v\u00eda c\u00e0ng l\u1edbn c\u00e0ng gi\u1ed1ng m\u00ecnh, c\u1ea3 v\u1ec1 t\u00ednh c\u00e1ch l\u1eabn g\u01b0\u01a1ng m\u1eb7t. Silk c\u0169ng y\u00eau v\u1ebd, y\u00eau c\u00e1i \u0111\u1eb9p, c\u00f3 n\u0103ng khi\u1ebfu v\u1ec1 ngh\u1ec7 thu\u1eadt v\u00e0 y\u00eau v\u1eadn \u0111\u1ed9ng. <\/p>

    \"\"<\/figure><\/div>

    Tuy nhi\u00ean, Silk may m\u1eafn h\u01a1n m\u00ecnh l\u00fac nh\u1ecf r\u1ea5t r\u1ea5t nhi\u1ec1u. Khi c\u00f2n b\u00e9, m\u00ecnh ch\u1ec9 bi\u1ebft h\u1ecdc h\u1ebft \u1edf nh\u00e0 r\u1ed3i \u1edf tr\u01b0\u1eddng. M\u00ecnh xem vi\u1ec7c \u0111em b\u1eb1ng khen h\u1eb1ng th\u00e1ng v\u1ec1 cho ba m\u1eb9 l\u00e0 chi\u1ebfn t\u00edch; kh\u00f4ng c\u00f3 nhi\u1ec1u c\u01a1 h\u1ed9i tr\u1ea3i nghi\u1ec7m ho\u1ea1t \u0111\u1ed9ng vui ch\u01a1i hay t\u00ecm t\u00f2i kh\u00e1m ph\u00e1 \u0111am m\u00ea g\u00ec nhi\u1ec1u. Bi\u1ebft \u0111\u01b0\u1ee3c khi\u1ebfm khuy\u1ebft c\u1ee7a b\u1ea3n th\u00e2n, nay m\u00ecnh \u0111\u1ea7u t\u01b0 cho con tr\u1ea3i nghi\u1ec7m c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t. V\u00ec ch\u1ec9 c\u00f3 tr\u1ea3i nghi\u1ec7m, c\u00f3 d\u1ea5n th\u00e2n, m\u1edbi ng\u1ed9 ra m\u00ecnh y\u00eau v\u00e0 m\u00ecnh kh\u00f4ng th\u00edch \u0111i\u1ec1u g\u00ec; t\u1eeb \u0111\u00f3 x\u00e2y d\u1ef1ng \u0111am m\u00ea v\u00e0 \u0111\u1ee7 nhi\u1ec7t huy\u1ebft theo \u0111u\u1ed5i d\u00e0i l\u00e2u.<\/p>

    \"\"<\/figure><\/div>

    C\u1ea3m \u01a1n c\u00e1c b\u1ea1n \u0111\u00e3 l\u1eafng nghe b\u00e0i t\u00e2m s\u1ef1 chia s\u1ebb c\u1ee7a m\u00ecnh H\u1eb9n g\u1eb7p l\u1ea1i m\u1ecdi ng\u01b0\u1eddi trong c\u00e1c b\u00e0i vi\u1ebft th\u00fa v\u1ecb ti\u1ebfp theo nhe.<\/p>

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

    C\u00e1c b\u1ea1n th\u01b0\u01a1ng m\u1ebfn, M\u1ecdi ng\u01b0\u1eddi v\u1eeba tr\u1ea3i qua m\u1ed9t tu\u1ea7n nh\u01b0 th\u1ebf n\u00e0o?! M\u00ecnh hi v\u1ecdng r\u1eb1ng d\u00f9 c\u00f3 chuy\u1ec7n g\u00ec x\u1ea3y ra \u0111i n\u1eefa, c\u00e1c b\u1ea1n s\u1ebd lu\u00f4n gi\u1eef \u0111\u01b0\u1ee3c tinh th\u1ea7n l\u1ea1c quan, t\u00edch c\u1ef1c, c\u1ed1 g\u1eafng \u0111\u1ec3 l\u00e0 phi\u00ean b\u1ea3n t\u1ed1t h\u01a1n c\u1ee7a b\u1ea3n th\u00e2n m\u1ed7i ng\u00e0y m\u1ed9t ch\u00fat th\u00f4i l\u00e0…<\/p>","protected":false},"author":446664,"featured_media":38302,"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":[],"class_list":["post-38297","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nhat-ky-tuan"],"acf":[],"taxonomy_info":{"category":[{"value":154,"label":"Nh\u1eadt k\u00fd tu\u1ea7n"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2024\/08\/IMG_1143-900x675.jpg",900,675,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/en\/author\/purna\/"},"comment_info":0,"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":false,"_links":{"self":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/38297","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=38297"}],"version-history":[{"count":2,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/38297\/revisions"}],"predecessor-version":[{"id":38303,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/38297\/revisions\/38303"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media\/38302"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media?parent=38297"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/categories?post=38297"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/tags?post=38297"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}