{"id":18602,"date":"2021-04-27T22:06:54","date_gmt":"2021-04-27T15:06:54","guid":{"rendered":"https:\/\/purna.vn\/?p=18602"},"modified":"2021-04-27T22:06:57","modified_gmt":"2021-04-27T15:06:57","slug":"giai-dap-tap-bung-co-lam-bung-nho","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/giai-dap-tap-bung-co-lam-bung-nho\/","title":{"rendered":"Gi\u1ea3i \u0111\u00e1p: “T\u1eadp b\u1ee5ng c\u00f3 l\u00e0m b\u1ee5ng nh\u1ecf?!”"},"content":{"rendered":"

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

Ng\u00e0y h\u00f4m nay, Purna mu\u1ed1n gi\u1ea3i \u0111\u00e1p ph\u1ea7n n\u00e0o th\u1eafc m\u1eafc m\u00e0 h\u1ea7u h\u1ebft ch\u1ecb em h\u1ecdc vi\u00ean \u0111\u1ec1u quan t\u00e2m s\u00e2u s\u1eafc hihi: “T\u1ea1i sao t\u1eadp b\u1ee5ng ho\u00e0i m\u00e0 kh\u00f4ng th\u1ec3 nh\u1ecf b\u1ee5ng?!”. V\u1eady th\u1eadt s\u1ef1 t\u1eadp b\u1ee5ng nhi\u1ec1u c\u00f3 l\u00e0m nh\u1ecf b\u1ee5ng kh\u00f4ng? v\u00e0 l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 c\u00f3 th\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n nh\u1ea5t? <\/p>

N\u1ebfu c\u00e1c b\u1ea1n \u0111ang bo\u0103n kho\u0103n, ch\u00e1n n\u1ea3n, lo l\u1eafng v\u1ec1 vi\u1ec7c t\u1eadp b\u1ee5ng c\u1ee7a m\u00ecnh th\u00ec n\u00ean \u0111\u1ecdc h\u1ebft b\u00e0i vi\u1ebft n\u00e0y nh\u00e9. Hi v\u1ecdng c\u00e1c b\u1ea1n s\u1ebd t\u00ecm th\u1ea5y nhi\u1ec1u th\u00f4ng tin h\u1eefu \u00edch c\u0169ng nh\u01b0 r\u00fat ra nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>

T\u1ea1i sao t\u1eadp b\u1ee5ng m\u00e0 b\u1ee5ng kh\u00f4ng nh\u1ecf?<\/h2>

Nguy\u00ean nh\u00e2n 1: do t\u1ef7 l\u1ec7 m\u1ee1 trong c\u01a1 th\u1ec3 qu\u00e1 nhi\u1ec1u<\/h4>

Ch\u00fang ta c\u00f3 m\u1ed9t l\u1ea7m t\u01b0\u1edfng l\u1edbn kh\u00e1 tai h\u1ea1i l\u00e0 “T\u1eadp b\u1ee5ng s\u1ebd l\u00e0m nh\u1ecf b\u1ee5ng!”. V\u00f4 s\u1ed1 b\u1ea1n duy tr\u00ec t\u1eadp b\u1ee5ng 15-20 ph\u00fat m\u1ed7i ng\u00e0y m\u00e0 kh\u00f4ng th\u1ea5y b\u1ee5ng nh\u1ecf \u0111i hay 6 m\u00fai hay s\u1ed1 11 th\u1ea7n th\u00e1nh c\u1ee7a c\u01a1 b\u1ee5ng hi\u1ec7n nguy\u00ean h\u00ecnh, r\u1ed3i \u0111\u00e2m ra ch\u00e1n n\u1ea3n v\u00e0 b\u1ecf vi\u1ec7c t\u1eadp luy\u1ec7n. <\/p>

Purna xin \u0111\u00ednh ch\u00ednh l\u1ea1i l\u00e0 kh\u00f4ng ch\u1ec9 c\u01a1 b\u1ee5ng m\u00e0 t\u1ea5t c\u1ea3 m\u1ecdi v\u00f9ng c\u01a1 tr\u00ean c\u01a1 th\u1ec3 khi \u0111\u01b0\u1ee3c t\u1eadp \u0111\u1ec1u \u0111\u1eb7n s\u1ebd tr\u1edf n\u00ean KHO\u1eba h\u01a1n v\u00e0 D\u00c0Y h\u01a1n<\/strong>. <\/p>

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C\u01a1 b\u1ee5ng khi \u0111\u01b0\u1ee3c ch\u0103m ch\u1ec9 t\u1eadp luy\u1ec7n m\u1ed7i ng\u00e0y s\u1ebd tr\u1edf n\u00ean s\u0103n ch\u1eafc v\u00e0 \u0111\u1ed1t M\u1ed8T CH\u00daT x\u00edu m\u1ee1 \u1edf ph\u1ea7n \u0111\u00f3, ch\u1ee9 kh\u00f4ng ph\u1ea3i b\u1ecb nh\u1ecf \u0111i. V\u00ec c\u01a1 v\u00e0 m\u1ee1 l\u00e0 hai ph\u1ea7n ho\u00e0n to\u00e0n t\u00e1ch bi\u1ec7t trong c\u01a1 th\u1ec3. Nh\u1edd vi\u1ec7c t\u1eadp luy\u1ec7n c\u01a1 b\u1ee5ng \u0111\u01b0\u1ee3c h\u00ecnh th\u00e0nh nh\u01b0ng n\u1ebfu t\u1ec9 l\u1ec7 m\u1ee1 trong c\u01a1 th\u1ec3 (body fat: t\u1ef7 l\u1ec7 % tr\u1ecdng l\u01b0\u1ee3ng c\u1ee7a m\u1ee1 so v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3) qu\u00e1 l\u1edbn, che \u0111i l\u1edbp c\u01a1 \u0111\u01b0\u1ee3c c\u1ea5u th\u00e0nh th\u00ec c\u00e1c b\u1ea1n c\u0169ng kh\u00f4ng th\u1ec3 th\u1ea5y \u0111\u01b0\u1ee3c c\u01a1 b\u1ee5ng c\u1ee7a m\u00ecnh. Th\u1ef1c t\u1ebf l\u00e0 ai ai c\u0169ng c\u00f3 c\u01a1 b\u1ee5ng ch\u1ec9 l\u00e0 d\u00e0y hay m\u1ecfng<\/strong>. Nh\u1eefng b\u1ea1n r\u1ea5t g\u1ea7y, \u00edt m\u1ee1 th\u00ec kh\u00f4ng c\u1ea7n t\u1eadp c\u0169ng s\u1ebd th\u1ea5y \u0111\u01b0\u1ee3c c\u01a1 b\u1ee5ng r\u1ea5t \u0111\u1eb9p v\u00e0 r\u00f5 r\u00e0ng.<\/p>

T\u00f3m l\u1ea1i, n\u1ebfu nh\u01b0 t\u1ef7 l\u1ec7 m\u1ee1 trong c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n qu\u00e1 nhi\u1ec1u (h\u01a1n 30-40%) th\u00ec d\u00f9 b\u1ea1n c\u00f3 t\u1eadp c\u01a1 b\u1ee5ng m\u1ed7i ng\u00e0y, c\u01a1 b\u1ee5ng c\u00f3 \u0111\u01b0\u1ee3c h\u00ecnh th\u00e0nh v\u00e0 l\u00e0m m\u1ea1nh th\u00ec b\u1ee5ng v\u1eabn kh\u00f4ng th\u1ec3 nh\u1ecf \u0111i \u0111\u01b0\u1ee3c.<\/p>

Nguy\u00ean nh\u00e2n 2: do t\u1eadp luy\u1ec7n sai c\u00e1ch<\/h4>
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Nh\u1eefng b\u00e0i t\u1eadp c\u01a1 b\u1ee5ng m\u00e0 Purna h\u01b0\u1edbng d\u1eabn h\u1ecdc vi\u00ean th\u01b0\u1eddng theo chu tr\u00ecnh: t\u1eadp 45s, ngh\u1ec9 15s ho\u1eb7c t\u1eadp 30s, ngh\u1ec9 10s. N\u1ebfu c\u00e1c b\u1ea1n t\u1eadp xong h\u1ebft m\u1ed9t set (30s hay 45s) r\u1ed3i c\u00e1c b\u1ea1n n\u1eb1m ngh\u1ec9 qu\u00e1 l\u00e2u th\u00ec ch\u1eafc ch\u1eafn vi\u1ec7c t\u1eadp b\u1ee5ng kh\u00f4ng hi\u1ec7u qu\u1ea3 do c\u01a1 b\u1eafp kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng h\u1ebft c\u00f4ng su\u1ea5t.<\/p>

M\u1ed7i khi t\u1eadp luy\u1ec7n, c\u01a1 b\u1eafp s\u1ebd b\u1ecb t\u1ed5n th\u01b0\u01a1ng. Nh\u01b0ng r\u1ed3i qua vi\u1ec7c ngh\u1ec9 ng\u01a1i th\u01b0 gi\u00e3n, \u0103n u\u1ed1ng b\u1ed5 sung dinh d\u01b0\u1ee1ng, c\u01a1 b\u1eafp s\u1ebd \u0111\u01b0\u1ee3c h\u1ed3i ph\u1ee5c v\u00e0 M\u1ea0NH h\u01a1n v\u00e0o ng\u00e0y ti\u1ebfp theo. Do \u0111\u00f3, c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n l\u00e0 m\u1ed9t nh\u00e2n t\u1ed1 r\u1ea5t quan tr\u1ecdng quy\u1ebft \u0111\u1ecbnh th\u00e0nh b\u1ea1i c\u1ee7a c\u1ea3 m\u1ed9t qu\u00e1 tr\u00ecnh.<\/p>

T\u00f3m l\u1ea1i, m\u1ed7i khi t\u1eadp c\u01a1 l\u00f5i, c\u01a1 b\u1ee5ng hay b\u1ea5t c\u1ee9 v\u00f9ng c\u01a1 n\u00e0o, c\u00e1c b\u1ea1n ph\u1ea3i t\u1eadp h\u1ebft s\u1ee9c, h\u1ebft th\u1eddi gian v\u00e0 d\u0129 nhi\u00ean \u0111\u00fang k\u1ef9 thu\u1eadt th\u00ec c\u01a1 b\u1eafp m\u1edbi \u0111\u01b0\u1ee3c c\u1ea5u th\u00e0nh v\u00e0 l\u00e0m m\u1ea1nh hi\u1ec7u qu\u1ea3.<\/p>

Nguy\u00ean nh\u00e2n 3: do \u0103n u\u1ed1ng sai c\u00e1ch<\/h4>

N\u1ebfu nh\u01b0 c\u00e1c b\u1ea1n t\u1eadp luy\u1ec7n \u0111i\u00ean cu\u1ed3ng ng\u00e0y 2-3 l\u1ea7n m\u00e0 v\u1eabn duy tr\u00ec th\u00f3i quen \u0103n u\u1ed1ng kh\u00f4ng l\u00e0nh m\u1ea1nh, \u0103n \u0111\u1ed3 ng\u1ecdt, \u0103n v\u1eb7t, d\u1ea7u m\u1ee1, chi\u00ean x\u00e0o…th\u00ec kh\u00f4ng th\u1ec3 GI\u1ea2M M\u1ee0 \u0111\u01b0\u1ee3c. T\u1ee9c c\u00e1c b\u1ea1n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 nh\u1eefng th\u1ef1c ph\u1ea9m kh\u00f4ng l\u00e0nh m\u1ea1nh, kh\u00f4ng c\u1ea7n thi\u1ebft v\u00e0 d\u01b0 th\u1eeba calo th\u00ec m\u1ee1 s\u1ebd v\u1eabn t\u00edch t\u1ee5 th\u1eadm ch\u00ed t\u0103ng th\u00eam tr\u00ean to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 d\u00f9 cho c\u00e1c b\u1ea1n t\u1eadp nhi\u1ec1u \u0111\u1ebfn \u0111\u00e2u.<\/p>

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M\u1ed9t trong nh\u1eefng b\u1eefa \u0103n thu\u1ea7n chay c\u1ee7a m\u00ecnh – \u01b0u ti\u00ean th\u1ef1c ph\u1ea9m t\u01b0\u01a1i, gi\u00e0u dinh d\u01b0\u1ee1ng v\u00e0 t\u1ef1 ch\u1ebf bi\u1ebfn t\u1ea1i nh\u00e0<\/figcaption><\/figure>

B\u1edfi \u0103n u\u1ed1ng v\u00e0 ngh\u1ec9 ng\u01a1i chi\u1ebfm 80%, t\u1eadp luy\u1ec7n ch\u1ec9 chi\u1ebfm 20% m\u00e0 th\u00f4i.<\/em><\/p>

V\u00e0 m\u1ecdi ng\u01b0\u1eddi n\u00ean bi\u1ebft m\u1ed9t s\u1ef1 th\u1eadt r\u1ea5t quan tr\u1ecdng l\u00e0 d\u01b0\u1eddng nh\u01b0 kh\u00f4ng th\u1ec3 ch\u1ec9 gi\u1ea3m m\u1ee1 \u1edf m\u1ed9t khu v\u1ef1c n\u00e0o \u0111\u00f3 v\u00ec m\u1ee1 s\u1ebd t\u00edch t\u1ee5 tr\u00ean di\u1ec7n r\u1ed9ng to\u00e0n b\u1ed9 c\u01a1 th\u1ec3, ch\u1ec9 l\u00e0 tu\u1ef3 theo c\u01a1 \u0111\u1ecba m\u1ed7i ng\u01b0\u1eddi m\u00e0 t\u00edch nhi\u1ec1u \u1edf v\u00f9ng n\u00e0o th\u00f4i nh\u01b0 b\u1ee5ng, \u0111\u00f9i, m\u00f4ng, b\u1eafp tay, b\u1eafp ch\u00e2n…V\u00ec v\u1eady, khi gi\u1ea3m m\u1ee1, ch\u00fang ta ph\u1ea3i gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n.<\/strong><\/p>

T\u00f3m l\u1ea1i, n\u1ebfu nh\u01b0 c\u00e1c b\u1ea1n \u0103n u\u1ed1ng d\u01b0 th\u1eeba calo h\u01a1n nhu c\u1ea7u c\u01a1 th\u1ec3 th\u00ec m\u1ee1 s\u1ebd t\u00edch t\u1ee5. L\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o m\u1ed7i ng\u00e0y c\u1ea7n \u0111\u01b0\u1ee3c \u00edt h\u01a1n l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5.<\/p>

Gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n – gi\u1ea3m m\u1ee1 b\u1ee5ng th\u1ebf n\u00e0o hi\u1ec7u qu\u1ea3?<\/h2>

T\u00ednh l\u01b0\u1ee3ng calo c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y theo c\u00f4ng th\u1ee9c TDEE<\/h4>

TDEE (Vi\u1ebft t\u1eaft c\u1ee7a Total Daily Energy Expenditure – T\u1ed5ng n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao h\u00e0ng ng\u00e0y, l\u00e0 l\u01b0\u1ee3ng n\u0103ng l\u01b0\u1ee3ng t\u00ednh b\u1eb1ng calo b\u1ea1n \u0111\u1ed1t ch\u00e1y m\u1ed7i ng\u00e0y. TDEE \u0111\u01b0\u1ee3c t\u00ednh to\u00e1n t\u1ed1t nh\u1ea5t b\u1eb1ng c\u00e1ch d\u1ef1a tr\u00ean ch\u1ec9 s\u1ed1 BMR c\u1ee7a b\u1ea1n, ho\u1eb7c t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n v\u00e0 m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a b\u1ea1n, TDEE ch\u1ec9 \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng t\u00ednh cho ng\u01b0\u1eddi trong \u0111\u1ed9 tu\u1ed5i t\u1eeb 18-80. BMR l\u00e0 l\u01b0\u1ee3ng calo b\u1ea1n s\u1ebd \u0111\u1ed1t ch\u00e1y m\u1ed7i ng\u00e0y khi ngh\u1ec9 ng\u01a1i.<\/p>

T\u1ed5ng n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n bao g\u1ed3m t\u1ea5t c\u1ea3 n\u0103ng l\u01b0\u1ee3ng b\u1ea1n \u0111\u1ed1t ch\u00e1y khi ng\u1ee7, l\u00e0m vi\u1ec7c, t\u1eadp th\u1ec3 d\u1ee5c v\u00e0 th\u1eadm ch\u00ed l\u00e0 \u0103n u\u1ed1ng. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i bi\u1ebft TDEE c\u1ee7a b\u1ea1n \u0111\u1ec3 khi c\u1ed1 g\u1eafng thi\u1ebft l\u1eadp ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng ho\u1eb7c c\u1eaft gi\u1ea3m s\u1ebd ph\u00f9 h\u1ee3p v\u1edbi b\u1ea1n.<\/p>

TDEE = C\u1ea5p \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng x BMR<\/td><\/tr><\/tbody><\/table><\/figure>

V\u00e0 d\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 g\u1ee3i \u00fd mang t\u00ednh t\u01b0\u01a1ng \u0111\u1ed1i v\u1ec1 TDEE cho c\u00e1c b\u1ea1n tham kh\u1ea3o:<\/p>

1. \u00cdt v\u1eadn \u0111\u1ed9ng (\u00edt ho\u1eb7c kh\u00f4ng t\u1eadp th\u1ec3 d\u1ee5c + l\u00e0m vi\u1ec7c v\u0103n ph\u00f2ng) = 1,232<\/em><\/p>

2. Ho\u1ea1t \u0111\u1ed9ng nh\u1eb9 (t\u1eadp th\u1ec3 d\u1ee5c nh\u1eb9 1-3 ng\u00e0y \/ tu\u1ea7n) = 1,411<\/em><\/p>

3. T\u1eadp th\u1ec3 d\u1ee5c v\u1eeba ph\u1ea3i (t\u1eadp th\u1ec3 d\u1ee5c v\u1eeba ph\u1ea3i 3-5 ng\u00e0y \/ tu\u1ea7n) = 1,504<\/em><\/p>

4. T\u1eadp th\u1ec3 d\u1ee5c h\u00e0ng ng\u00e0y ho\u1eb7c t\u1eadp th\u1ec3 d\u1ee5c c\u01b0\u1eddng \u0111\u1ed9 cao 3-4 l\u1ea7n \/ tu\u1ea7n: 1,591<\/em><\/p>

5. T\u1eadp th\u1ec3 d\u1ee5c n\u1eb7ng (t\u1eadp th\u1ec3 d\u1ee5c n\u1eb7ng 6-7 ng\u00e0y \/ tu\u1ea7n) = 1,771<\/em><\/p>

6. T\u1eadp th\u1ec3 d\u1ee5c r\u1ea5t c\u0103ng th\u1eb3ng h\u00e0ng ng\u00e0y ho\u1eb7c c\u00f4ng vi\u1ec7c th\u1ec3 ch\u1ea5t, n\u1eb7ng nh\u1ecdc = 1,950<\/em><\/p>

(Tr\u00edch ngu\u1ed3n: https:\/\/thethaotaiphat.com.vn\/cach-tinh-luong-calo-can-thiet-cho-co-the-moi-ngay.html)<\/p>

Ki\u1ec3m tra l\u01b0\u1ee3ng calo thu n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 trong t\u1eebng b\u1eefa \u0103n<\/h4>
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\u0110\u1ec3 gi\u1ea3m m\u1ee1, m\u00ecnh duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u rau xanh, \u0111a d\u1ea1ng th\u1ef1c ph\u1ea9m dinh d\u01b0\u1ee1ng<\/figcaption><\/figure>

C\u00e1c b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng r\u1ea5t nhi\u1ec1u app t\u00ednh calo th\u1ef1c ph\u1ea9m d\u1ec5 d\u00e0ng v\u00e0 nhanh ch\u00f3ng tr\u00ean \u0111i\u1ec7n tho\u1ea1i nh\u01b0: MyFitnessPal, Calorie Counter – EasyFit, Lose it… \u0111\u1ec3 t\u00ednh to\u00e1n l\u01b0\u1ee3ng calo d\u1ef1a tr\u00ean lo\u1ea1i v\u00e0 kh\u1ed1i l\u01b0\u1ee3ng th\u1ef1c ph\u1ea9m c\u00e1c b\u1ea1n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3. Nh\u1eefng ph\u1ea7n m\u1ec1m n\u00e0y th\u01b0\u1eddng mi\u1ec5n ph\u00ed 10 ng\u00e0y \u0111\u1ea7u ti\u00ean sau \u0111\u00f3 thu ph\u00ed h\u1eb1ng n\u0103m b\u1ea1n nh\u00e9.<\/p>

Nh\u1eefng vi\u1ec7c ghi ch\u00e9p, t\u00ednh to\u00e1n calo th\u01b0\u1eddng ch\u1ec9 nh\u1ecdc nh\u1eb1n trong th\u1eddi gian \u0111\u1ea7u. M\u1ed9t khi quen d\u1ea7n, kh\u00f4ng c\u1ea7n t\u00ednh, c\u00e1c b\u1ea1n c\u0169ng s\u1ebd \u01b0\u1edbc ch\u1eebng \u0111\u01b0\u1ee3c m\u1ed7i b\u1eefa \u0103n l\u00e0 bao nhi\u00eau calo. V\u00e0 d\u1ef1a v\u00e0o ch\u1ec9 s\u1ed1 TDEE, c\u00e1c b\u1ea1n s\u1ebd so s\u00e1nh \u0111\u01b0\u1ee3c l\u00e0 m\u00ecnh c\u00f3 \u0103n u\u1ed1ng th\u1eeba calo hay kh\u00f4ng \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh v\u00e0 c\u1eaft gi\u1ea3m h\u1ee3p l\u00fd.<\/p>

Ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p<\/h4>
\"\"<\/figure>

Trong c\u01a1 th\u1ec3, nh\u1eefng nh\u00f3m c\u01a1 l\u1edbn nh\u01b0 m\u00f4ng, \u0111\u00f9i… v\u00e0 nh\u1eefng nh\u00f3m c\u01a1 nh\u1ecf: vai, tay, b\u1ee5ng. Khi c\u00e1c b\u1ea1n \u01b0u ti\u00ean t\u1eadp \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng cho nh\u1eefng nh\u00f3m c\u01a1 l\u1edbn th\u00ec s\u1ebd \u0111\u1ed1t \u0111\u01b0\u1ee3c nhi\u1ec1u m\u1ee1 h\u01a1n. N\u1ebfu nh\u01b0 b\u1ea1n c\u1ea3m th\u1ea5y l\u1ecbch t\u1eadp luy\u1ec7n gi\u1ea3m m\u1ee1 hi\u1ec7n t\u1ea1i c\u1ee7a b\u1ea3n th\u00e2n kh\u00f4ng hi\u1ec7u qu\u1ea3 th\u00ec h\u00e3y \u0111\u1ed5i sang l\u1ecbch m\u1edbi m\u00e0 Purna gi\u1edbi thi\u1ec7u d\u01b0\u1edbi \u0111\u00e2y nh\u00e9:<\/p>

  • 4 ng\u00e0y t\u1eadp cardio: ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe, b\u01a1i l\u1ed9i, nh\u1ea3y d\u00e2y…<\/li>
  • 3 ng\u00e0y t\u1eadp c\u01a1 b\u1ee5ng\/ c\u01a1 l\u00f5i<\/li><\/ul>
    \"\"
    M\u00ecnh duy tr\u00ec ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n n\u00e0y kh\u00e1 l\u00e2u n\u0103m<\/figcaption><\/figure>

    Khi gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n th\u00ec ch\u1eafc ch\u1eafn b\u1ee5ng s\u1ebd gi\u1ea3m m\u1ee1 v\u00e0 c\u01a1 b\u1ee5ng s\u1ebd hi\u1ec7n ra. Kh\u00f4ng ch\u1ec9 v\u1eady, to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 s\u1ebd tr\u1edf n\u00ean s\u0103n ch\u1eafc thon g\u1ecdn h\u01a1n r\u1ea5t nhi\u1ec1u. Hi v\u1ecdng b\u00e0i vi\u1ebft h\u1eefu \u00edch cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi mu\u1ed1n s\u1edf h\u1eefu m\u1ed9t c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc, mu\u1ed1n gi\u1ea3m m\u1ee1 c\u01a1 th\u1ec3 v\u00e0 s\u1ed1ng vui kho\u1ebb t\u1ef1 tin h\u01a1n nh\u00e9.<\/p>

    \"\"<\/figure>

    C\u1ea3m \u01a1n c\u00e1c b\u1ea1n \u0111\u00e3 \u0111\u1ecdc h\u1ebft b\u00e0i vi\u1ebft c\u1ee7a m\u00ecnh \ud83d\ude09<\/p>","protected":false},"excerpt":{"rendered":"

    Ch\u00e0o c\u1ea3 nh\u00e0, Ng\u00e0y h\u00f4m nay, Purna mu\u1ed1n gi\u1ea3i \u0111\u00e1p ph\u1ea7n n\u00e0o th\u1eafc m\u1eafc m\u00e0 h\u1ea7u h\u1ebft ch\u1ecb em h\u1ecdc vi\u00ean \u0111\u1ec1u quan t\u00e2m s\u00e2u s\u1eafc hihi: “T\u1ea1i sao t\u1eadp b\u1ee5ng ho\u00e0i m\u00e0 kh\u00f4ng th\u1ec3 nh\u1ecf b\u1ee5ng?!”. V\u1eady th\u1eadt s\u1ef1 t\u1eadp b\u1ee5ng nhi\u1ec1u c\u00f3 l\u00e0m nh\u1ecf b\u1ee5ng kh\u00f4ng? v\u00e0 l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 c\u00f3 th\u1ec3…<\/p>","protected":false},"author":446664,"featured_media":18605,"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":[16,24,106],"tags":[],"class_list":["post-18602","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","category-run","category-lifestyle"],"acf":[],"taxonomy_info":{"category":[{"value":16,"label":"Yoga"},{"value":24,"label":"Ch\u1ea1y B\u1ed9"},{"value":106,"label":"Lifestyle"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_6831-1-900x675.jpg",900,675,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/ja\/author\/purna\/"},"comment_info":0,"category_info":[{"term_id":16,"name":"Yoga","slug":"yoga","term_group":0,"term_taxonomy_id":16,"taxonomy":"category","description":"Inhale the future, exhale the past","parent":0,"count":232,"filter":"raw","cat_ID":16,"category_count":232,"category_description":"Inhale the future, exhale the past","cat_name":"Yoga","category_nicename":"yoga","category_parent":0},{"term_id":24,"name":"Ch\u1ea1y B\u1ed9","slug":"run","term_group":0,"term_taxonomy_id":24,"taxonomy":"category","description":"","parent":0,"count":16,"filter":"raw","cat_ID":24,"category_count":16,"category_description":"","cat_name":"Ch\u1ea1y B\u1ed9","category_nicename":"run","category_parent":0},{"term_id":106,"name":"Lifestyle","slug":"lifestyle","term_group":0,"term_taxonomy_id":106,"taxonomy":"category","description":"","parent":0,"count":130,"filter":"raw","cat_ID":106,"category_count":130,"category_description":"","cat_name":"Lifestyle","category_nicename":"lifestyle","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/18602","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/users\/446664"}],"replies":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/comments?post=18602"}],"version-history":[{"count":1,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/18602\/revisions"}],"predecessor-version":[{"id":18610,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/18602\/revisions\/18610"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/18605"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=18602"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=18602"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=18602"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}