{"id":30216,"date":"2024-01-31T16:42:29","date_gmt":"2024-01-31T09:42:29","guid":{"rendered":"https:\/\/purna.vn\/?p=30216"},"modified":"2024-01-31T16:42:31","modified_gmt":"2024-01-31T09:42:31","slug":"nhat-ky-tuan-4-01-dap-dai-don-nha-don-tet","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/nhat-ky-tuan-4-01-dap-dai-don-nha-don-tet\/","title":{"rendered":"[Nh\u1eadt k\u00fd tu\u1ea7n 4\/ 01] \u0110\u1ea1p d\u00e0i – D\u1ecdn nh\u00e0 \u0111\u00f3n T\u1ebft"},"content":{"rendered":"

Ch\u1ec9 c\u00f2n m\u1ed9t tu\u1ea7n n\u1eefa th\u00f4i l\u00e0 T\u1ebft Nguy\u00ean \u0110\u00e1n \u0111\u1ebfn n\u01a1i r\u1ed3i. \u0110\u00e2y c\u0169ng l\u00e0 l\u00fac m\u1ecdi ng\u01b0\u1eddi b\u1eadn r\u1ed9n ho\u00e0n th\u00e0nh nhi\u1ec1u c\u00f4ng vi\u1ec7c d\u1edf dang c\u1ee7a n\u0103m c\u0169 \u0111\u00fang kh\u00f4ng n\u00e0o?! Purna c\u0169ng kh\u00f4ng ngo\u1ea1i l\u1ec7! Ngo\u00e0i vi\u1ec7c duy tr\u00ec t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, v\u1ee3 ch\u1ed3ng m\u00ecnh c\u00f2n t\u00edch c\u1ef1c v\u1ec7 sinh kh\u00f4ng gian s\u1ed1ng s\u1ea1ch \u0111\u1eb9p chu\u1ea9n b\u1ecb \u0111\u00f3n T\u1ebft ^^.<\/p>

T\u1ed5ng v\u1ec7 sinh v\u00e0 b\u1ea3o d\u01b0\u1ee1ng kh\u00f4ng gian s\u1ed1ng<\/h3>

M\u00ecnh th\u01b0 th\u1ea3 b\u1eaft \u0111\u1ea7u c\u00f4ng vi\u1ec7c t\u1ed5ng v\u1ec7 sinh nh\u00e0 c\u1eeda t\u1eeb \u0111\u1ea7u th\u00e1ng M\u1ed9t. \u0110\u1ec3 tr\u00e1nh g\u00e2y \u00e1p l\u1ef1c cho b\u1ea3n th\u00e2n v\u00e0 anh b\u1ea1n c\u00f9ng nh\u00e0, m\u00ecnh l\u00ean k\u1ebf ho\u1ea1ch ph\u00e2n nh\u1ecf c\u00f4ng vi\u1ec7c v\u1ec7 sinh theo tu\u1ea7n. Vi\u1ec7c n\u00e0y gi\u00fap m\u00ecnh kh\u00f4ng b\u1ecf s\u00f3t g\u00f3c n\u00e0o trong nh\u00e0 c\u0169ng nh\u01b0 th\u1ef1c hi\u1ec7n d\u1ea7n d\u00e0 t\u1eebng c\u00f4ng \u0111o\u1ea1n m\u1ed9t, khi\u1ebfn vi\u1ec7c \u0111\u00f3n T\u1ebft nh\u1eb9 nh\u00e0ng h\u01a1n.<\/p>

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Nh\u00e0 m\u00ecnh kh\u00f4ng c\u00f3 g\u00ec ngo\u00e0i k\u00ednh, g\u1ed7 v\u00e0 c\u00e2y. Do \u0111\u00f3, theo truy\u1ec1n th\u1ed1ng h\u1eb1ng n\u0103m, m\u00ecnh g\u1ecdi d\u1ecbch v\u1ee5 chuy\u00ean v\u1ec7 sinh k\u00ednh, b\u1ea3o d\u01b0\u1ee1ng c\u00e2y, v\u1ec7 sinh m\u00e0n – nh\u1eefng ph\u00e2n \u0111o\u1ea1n v\u1ec7 sinh ch\u00ednh c\u1ee7a nh\u00e0 m\u00ecnh. Ph\u1ea7n c\u00f2n l\u1ea1i hai \u0111\u1ee9a thay phi\u00ean nhau d\u1ecdn d\u1eb9p theo t\u1ea7ng, theo ph\u00f2ng; ch\u1ee9 kh\u00f4ng d\u1ed3n vi\u1ec7c c\u0103ng th\u1eb3ng d\u1ecdn h\u1ebft m\u1ed9t l\u1ea7n. V\u1edbi b\u1ea3n t\u00ednh y\u00eau s\u1ef1 s\u1ea1ch s\u1ebd v\u00e0 g\u1ecdn g\u00e0ng, m\u1ed7i ng\u00e0y kh\u00f4ng \u00edt th\u00ec nhi\u1ec1u m\u00ecnh \u0111\u1ec1u ch\u0103m lo cho kh\u00f4ng gian s\u1ed1ng tho\u1ea3i m\u00e1i – s\u1ea1ch \u0111\u1eb9p. Nh\u1edd v\u1eady m\u00e0 vi\u1ec7c d\u1ecdn nh\u00e0 T\u1ebft \u0111\u1ebfn kh\u00f4ng ph\u1ea3i l\u00e0 g\u00e1nh n\u1eb7ng c\u1ee7a gia \u0111\u00ecnh m\u00ecnh.<\/p>

\u0110\u1ea1p d\u00e0i<\/h3>
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H\u1eb1ng tu\u1ea7n, m\u00ecnh duy tr\u00ec ba bu\u1ed5i ch\u1ea1y, ba bu\u1ed5i \u0111\u1ea1p, m\u1ed9t bu\u1ed5i b\u01a1i v\u00e0 t\u1eadp yoga m\u1ed7i ng\u00e0y \u0111\u1ec1u \u0111\u1eb7n. Tu\u1ef3 ng\u00e0y v\u00e0 tu\u1ef3 m\u1ee5c \u0111\u00edch c\u0169ng nh\u01b0 th\u1ec3 l\u1ef1c m\u00e0 m\u00ecnh th\u01b0\u1eddng ch\u1ea1y t\u1eeb 5km – h\u01a1n 10km; \u0111\u1ea1p ch\u1eebng 20km \u0111\u1ebfn h\u01a1n 30km, b\u01a1i t\u1eeb 1.000m -1.500m. Do th\u1eddi gian t\u1eadp luy\u1ec7n c\u00f3 h\u1ea1n, c\u00f4ng vi\u1ec7c c\u1ed9ng h\u01b0\u1edfng vi\u1ec7c ch\u0103m s\u00f3c gia \u0111\u00ecnh m\u00e0 \u00edt khi n\u00e0o m\u00ecnh c\u00f3 nhi\u1ec1u th\u1eddi gian \u0111\u1ec3 \u0111\u1ea1p d\u00e0i.<\/p>

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Thi\u00ean th\u1eddi \u0111\u1ecba l\u1ee3i nh\u00e2n ho\u00e0 m\u00e0 m\u00ecnh may m\u1eafn c\u00f3 m\u1ed9t s\u00e1ng ch\u1ee7 nh\u1eadt r\u00e3nh r\u1ed7i, qu\u1ea5t ngay 50km. Qu\u00e1 sung s\u01b0\u1edbng! Nh\u1edd nh\u1eefng b\u00e0i \u0111\u1ea1p interval kh\u1ed1c li\u1ec7t c\u1ed9ng th\u00eam vi\u1ec7c \u0111i b\u1ed9 leo d\u1ed1c m\u00e0 l\u1ef1c ch\u00e2n c\u1ee7a m\u00ecnh \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3. Nh\u1edd v\u1eady khi \u0111\u1ea1p d\u00e0i, s\u1ee9c b\u1ec1n v\u00e0 s\u1ee9c m\u1ea1nh c\u1ee7a m\u00ecnh t\u1ed1t h\u01a1n tr\u01b0\u1edbc.<\/p>

Ch\u1ea1y b\u1ec1n<\/h3>

B\u00ean c\u1ea1nh nh\u1eefng b\u00e0i ch\u1ea1y t\u1ed1c \u0111\u1ed9, m\u00ecnh duy tr\u00ec \u00edt nh\u1ea5t m\u1ed9t bu\u1ed5i ch\u1ea1y d\u00e0i h\u1eb1ng tu\u1ea7n. M\u00ecnh th\u01b0\u1eddng ch\u1ea1y d\u00e0i v\u00e0o s\u00e1ng th\u1ee9 ba sau bu\u1ed5i off ngh\u1ec9 ng\u01a1i c\u1ee7a ng\u00e0y th\u1ee9 hai. Th\u01b0\u1eddng m\u00ecnh s\u1ebd ch\u1ea1y t\u1eeb 11-15km cho nh\u1eefng bu\u1ed5i ch\u1ea1y d\u00e0i. M\u00ecnh c\u00f2n \u0111\u1ee7 s\u1ee9c \u0111\u1ec3 ch\u1ea1y th\u00eam nh\u01b0ng v\u00ec kh\u00f4ng \u0111\u1ee7 th\u1eddi gian, c\u00f2n h\u01b0\u1edbng d\u1eabn c\u00e1c l\u1edbp yoga bu\u1ed5i s\u00e1ng.<\/p>

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M\u00ecnh y\u00eau vi\u1ec7c t\u1eadp luy\u1ec7n, y\u00eau gia \u0111\u00ecnh, y\u00eau cu\u1ed9c s\u1ed1ng th\u01b0\u1eddng nh\u1eadt b\u00ecnh d\u1ecb c\u1ee7a b\u1ea3n th\u00e2n. M\u1ed7i ng\u00e0y tr\u00f4i qua m\u00ecnh ch\u1ec9 mu\u1ed1n tr\u00e2n qu\u00fd t\u1eebng ph\u00fat m\u1ed9t, l\u00e0m \u0111\u01b0\u1ee3c th\u1eadt nhi\u1ec1u vi\u1ec7c h\u1eefu \u00edch, ch\u0103m s\u00f3c b\u1ea3n th\u00e2n v\u00e0 gia \u0111\u00ecnh th\u1eadt t\u1ed1t, \u0111em \u0111\u1ebfn ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng yoga t\u00edch c\u1ef1c \u0111\u1ebfn m\u1ecdi ng\u01b0\u1eddi. C\u1ea3m \u01a1n c\u00e1c b\u1ea1n \u0111\u00e3 l\u1eafng nghe m\u00ecnh. H\u1eb9n g\u1eb7p l\u1ea1i nhau trong b\u00e0i vi\u1ebft ti\u1ebfp theo v\u1ec1 chuy\u1ebfn du xu\u00e2n xa nh\u00e0 \u0111\u1ea7u n\u0103m s\u1eafp t\u1edbi c\u1ee7a gia \u0111\u00ecnh m\u00ecnh nh\u00e9.<\/p>

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

Ch\u1ec9 c\u00f2n m\u1ed9t tu\u1ea7n n\u1eefa th\u00f4i l\u00e0 T\u1ebft Nguy\u00ean \u0110\u00e1n \u0111\u1ebfn n\u01a1i r\u1ed3i. \u0110\u00e2y c\u0169ng l\u00e0 l\u00fac m\u1ecdi ng\u01b0\u1eddi b\u1eadn r\u1ed9n ho\u00e0n th\u00e0nh nhi\u1ec1u c\u00f4ng vi\u1ec7c d\u1edf dang c\u1ee7a n\u0103m c\u0169 \u0111\u00fang kh\u00f4ng n\u00e0o?! Purna c\u0169ng kh\u00f4ng ngo\u1ea1i l\u1ec7! Ngo\u00e0i vi\u1ec7c duy tr\u00ec t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, v\u1ee3 ch\u1ed3ng m\u00ecnh c\u00f2n t\u00edch c\u1ef1c v\u1ec7 sinh…<\/p>","protected":false},"author":446664,"featured_media":30221,"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-30216","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\/01\/IMG_7348-675x900.jpg",675,900,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":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\/ja\/wp-json\/wp\/v2\/posts\/30216","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=30216"}],"version-history":[{"count":3,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/30216\/revisions"}],"predecessor-version":[{"id":30223,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/30216\/revisions\/30223"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/30221"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=30216"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=30216"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=30216"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}