{"id":32171,"date":"2024-02-21T13:16:08","date_gmt":"2024-02-21T06:16:08","guid":{"rendered":"https:\/\/purna.vn\/?p=32171"},"modified":"2024-02-21T13:16:10","modified_gmt":"2024-02-21T06:16:10","slug":"nhat-ky-tuan-3-02-cham-chi-tap-luyen-chuan-bi-hanh-ly-tang-cuong-hoc-tieng-nhat","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/nhat-ky-tuan-3-02-cham-chi-tap-luyen-chuan-bi-hanh-ly-tang-cuong-hoc-tieng-nhat\/","title":{"rendered":"[Nh\u1eadt k\u00fd tu\u1ea7n 3\/ 02] Ch\u0103m ch\u1ec9 t\u1eadp luy\u1ec7n – Chu\u1ea9n b\u1ecb h\u00e0nh l\u00fd – T\u0103ng c\u01b0\u1eddng h\u1ecdc Ti\u1ebfng Nh\u1eadt"},"content":{"rendered":"

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

B\u00ean c\u1ea1nh tin vui c\u1ea3 nh\u00e0 di c\u01b0 sang Nh\u1eadt<\/a>, Purna b\u1eaft \u0111\u1ea7u b\u1ed3i h\u1ed3i, lo l\u1eafng trong vi\u1ec7c chu\u1ea9n b\u1ecb, s\u1eafp x\u1ebfp v\u00f4 s\u1ed1 th\u1ee9 t\u1ea1i Vi\u1ec7t Nam t\u1eeb c\u00f4ng vi\u1ec7c, nh\u00e0 c\u1eeda, con c\u00e1i, vi\u1ec7c h\u1ecdc h\u00e0nh…\u0110\u00e2y l\u00e0 l\u1ea7n \u0111\u1ea7u ti\u00ean c\u1ea3 gia \u0111\u00ecnh m\u00ecnh c\u00f9ng nhau th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ee9 m\u1ec7nh quan tr\u1ecdng nh\u01b0 th\u1ebf n\u00e0y. B\u1eaft \u0111\u1ea7u m\u1ed9t cu\u1ed9c s\u1ed1ng m\u1edbi, h\u1ecdc ng\u00f4n ng\u1eef m\u1edbi, l\u00e0m quen v\u1edbi m\u00f4i tr\u01b0\u1eddng s\u1ed1ng m\u1edbi, x\u00e2y d\u1ef1ng s\u1ef1 nghi\u1ec7p m\u1edbi tr\u00ean m\u1ed9t qu\u1ed1c gia m\u1edbi…S\u1ebd c\u00f3 nhi\u1ec1u th\u1eed th\u00e1ch, cam go l\u1eabn nh\u1eefng \u0111i\u1ec1u th\u00fa v\u1ecb, \u0111\u00e1ng gi\u00e1 \u0111\u1ec3 m\u00ecnh c\u00f3 c\u01a1 h\u1ed9i m\u1ea1nh d\u1ea1n b\u01b0\u1edbc ra kh\u1ecfi v\u00f9ng an to\u00e0n c\u1ee7a b\u1ea3n th\u00e2n, th\u1eed s\u1ee9c c\u0169ng nh\u01b0 h\u1ecdc h\u1ecfi n\u01a1i x\u1ee9 ng\u01b0\u1eddi.<\/p>

\u0110\u1ec1u \u0111\u1eb7n routine m\u1ed7i s\u00e1ng<\/h2>

M\u00ecnh v\u1eabn gi\u1eef routine m\u1ed7i s\u00e1ng t\u1eeb vi\u1ec7c th\u01b0 th\u1ea3 r\u1eddi gi\u01b0\u1eddng l\u00fac 3g s\u00e1ng, v\u1ec7 sinh c\u00e1 nh\u00e2n, l\u00e0m m\u1ed9t bu\u1ed5i tr\u00e0 \u0111\u1ea1o nh\u1ecf t\u1ea1i gian b\u1ebfp, d\u00e0nh 15 ph\u00fat \u0111\u1ecdc s\u00e1ch \u0111\u1ea7u ng\u00e0y r\u1ed3i m\u1edbi ng\u1ed3i thi\u1ec1n. Sau \u0111\u00f3 m\u00ecnh ng\u00e2m m\u1eb7t v\u00e0o n\u01b0\u1edbc \u0111\u00e1 l\u1ea1nh c\u00f3ng \u0111\u1ec3 da ch\u1eafc kho\u1ebb v\u00e0 t\u00e2m tr\u00ed \u0111\u01b0\u1ee3c ho\u00e0n to\u00e0n \u0111\u00e1nh th\u1ee9c.<\/p>

<\/p>

\"\"<\/figure>

M\u00ecnh qu\u00e9t s\u00e2n s\u1ea1ch s\u1ebd, chu\u1ea9n b\u1ecb th\u1ea3m v\u00e0 kh\u00f4ng gian l\u1edbp h\u1ecdc, cho B\u01a1 \u0103n v\u00e0 \u0111i d\u1ea1o. Sau c\u00f9ng m\u00ecnh b\u1eaft \u0111\u1ea7u mang gi\u00e0y v\u00e0 m\u1eb7c \u0111\u1ed3 chu\u1ea9n b\u1ecb t\u1ef1 t\u1eadp luy\u1ec7n tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u h\u01b0\u1edbng d\u1eabn l\u1edbp yoga \u0111\u1ea7u ti\u00ean. Ng\u00e0y qua ng\u00e0y, routine m\u1ed7i s\u00e1ng n\u00e0y c\u1ee7a m\u00ecnh l\u1eb7p l\u1ea1i \u0111\u1ec1u \u0111\u1eb7n nh\u01b0 m\u1eb7t tr\u1eddi m\u1ecdc. <\/p>

Ch\u0103m ch\u1ec9 t\u1eadp luy\u1ec7n<\/h2>

C\u00e1ch tr\u1ea5n an tinh th\u1ea7n t\u1ed1t nh\u1ea5t trong nh\u1eefng l\u00fac \u0111\u1ea7u \u00f3c m\u00ecnh r\u1ed1i ren l\u00e0 t\u1eadp luy\u1ec7n. M\u00ecnh v\u1eabn duy tr\u00ec t\u1eadp \u0111\u1ec1u \u0111\u1eb7n b\u01a1i – \u0111\u1ea1p – ch\u1ea1y v\u00e0 c\u1ea3 th\u1ef1c h\u00e0nh Ashtanga yoga nh\u01b0 th\u01b0\u1eddng l\u1ec7. M\u1ed7i khi t\u1eadp luy\u1ec7n, c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c v\u1eadn \u0111\u1ed9ng t\u1ed1i \u0111a khi\u1ebfn t\u00e2m tr\u00ed m\u00ecnh th\u01b0 th\u00e1i h\u01a1n ph\u1ea7n n\u00e0o. M\u1ee5c ti\u00eau l\u1edbn tr\u01b0\u1edbc khi sang Nh\u1eadt c\u1ee7a m\u00ecnh l\u00e0 gi\u1ea3m t\u1ec9 l\u1ec7 m\u1ee1 tr\u00ean c\u01a1 th\u1ec3 xu\u1ed1ng m\u1ed9t ch\u00fat n\u1eefa \u0111\u1ec3 c\u01a1 th\u1ec3 kho\u1ebb m\u1ea1nh v\u00e0 d\u1ebbo dai h\u01a1n.<\/p>

\"\"<\/figure>

M\u00ecnh duy tr\u00ec vi\u1ec7c \u0111i b\u1ed9 60 ph\u00fat m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 \u1edf c\u00f4ng vi\u00ean ho\u1eb7c tr\u00ean treadmill, v\u1eeba \u0111i v\u1eeba nghe ti\u1ebfng Nh\u1eadt. M\u00ecnh y\u00eau th\u00edch vi\u1ec7c v\u1eadn \u0111\u1ed9ng!<\/p>

\"\"<\/figure>

Chu\u1ea9n b\u1ecb h\u00e0nh l\u00fd<\/h2>

T\u1eeb th\u1eddi \u0111i\u1ec3m n\u00e0y, Purna b\u1eaft \u0111\u1ea7u l\u00ean k\u1ebf ho\u1ea1ch \u0111\u00f3ng g\u00f3i \u0111\u1ed3 \u0111\u1ea1c, chu\u1ea9n b\u1ecb h\u00e0nh l\u00fd c\u0169ng nh\u01b0 s\u1eafp x\u1ebfp kh\u00f4ng gian nh\u00e0 c\u1eeda tr\u01b0\u1edbc khi sang Nh\u1eadt. Nh\u01b0ng m\u00ecnh ngh\u0129 m\u00ecnh kh\u00f4ng mang g\u00ec nhi\u1ec1u sang Nh\u1eadt ngo\u00e0i hai \u0111\u1ee9a nh\u1ecf v\u00e0 \u00edt h\u00e0nh l\u00fd. M\u00ecnh h\u01b0\u1edbng theo ch\u1ee7 ngh\u0129a t\u1ed1i gi\u1ea3n khi x\u00e2y d\u1ef1ng t\u1ed5 \u1ea5m m\u1edbi t\u1ea1i Nh\u1eadt.<\/p>

T\u0103ng c\u01b0\u1eddng h\u1ecdc ti\u1ebfng Nh\u1eadt<\/h2>
\"\"
C\u1ea3 nh\u00e0 m\u00ecnh c\u00f9ng nhau h\u1ecdc Ti\u1ebfng Nh\u1eadt<\/figcaption><\/figure>

\u00c1p l\u1ef1c l\u1edbn nh\u1ea5t v\u1edbi m\u00ecnh t\u1ea1i th\u1eddi \u0111i\u1ec3m hi\u1ec7n t\u1ea1i l\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ea9n tr\u01b0\u01a1ng h\u1ecdc ti\u1ebfng Nh\u1eadt. M\u00ecnh ph\u1ea3i \u0111\u1ed1i \u0111\u1ea7u v\u1edbi m\u1ed9t n\u00fai t\u1eeb v\u1ef1ng m\u1edbi c\u1ea3 ng\u1eef ph\u00e1p l\u1eafc l\u00e9o trong vi\u1ec7c h\u01b0\u1edbng d\u1eabn yoga b\u1eb1ng Ti\u1ebfng Nh\u1eadt. H\u1ecdc m\u00e0 \u0111au \u0111\u1ea7u ch\u00f3ng m\u1eb7t lu\u00f4n. Khi sang Nh\u1eadt, m\u00ecnh s\u1ebd h\u01b0\u1edbng d\u1eabn yoga nhi\u1ec1u khi b\u1eb1ng c\u1ea3 ba ng\u00f4n ng\u1eef Anh – Nh\u1eadt – Vi\u1ec7t!!!! Ch\u1ec9 bi\u1ebft ti\u1ebfp t\u1ee5c c\u1ed1 g\u1eafng th\u00f4i! C\u1ed1 l\u00ean Purna \u01a1i!!!<\/p>

C\u1ea3m \u01a1n c\u00e1c b\u1ea1n \u0111\u00e3 l\u1eafng nghe m\u00ecnh. H\u1eb9n g\u1eb7p l\u1ea1i nhau trong c\u00e1c b\u00e0i vi\u1ebft th\u00fa v\u1ecb ti\u1ebfp theo v\u1ec1 chuy\u1ec7n \u0111\u1eddi m\u00ecnh nh\u00e9.<\/p>

Purna.<\/p>

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C\u00e1c b\u1ea1n th\u01b0\u01a1ng m\u1ebfn, B\u00ean c\u1ea1nh tin vui c\u1ea3 nh\u00e0 di c\u01b0 sang Nh\u1eadt, Purna b\u1eaft \u0111\u1ea7u b\u1ed3i h\u1ed3i, lo l\u1eafng trong vi\u1ec7c chu\u1ea9n b\u1ecb, s\u1eafp x\u1ebfp v\u00f4 s\u1ed1 th\u1ee9 t\u1ea1i Vi\u1ec7t Nam t\u1eeb c\u00f4ng vi\u1ec7c, nh\u00e0 c\u1eeda, con c\u00e1i, vi\u1ec7c h\u1ecdc h\u00e0nh…\u0110\u00e2y l\u00e0 l\u1ea7n \u0111\u1ea7u ti\u00ean c\u1ea3 gia \u0111\u00ecnh m\u00ecnh c\u00f9ng nhau th\u1ef1c hi\u1ec7n…<\/p>","protected":false},"author":446664,"featured_media":31967,"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":[154,86],"tags":[],"class_list":["post-32171","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nhat-ky-tuan","category-tam-su"],"acf":[],"taxonomy_info":{"category":[{"value":154,"label":"Nh\u1eadt k\u00fd tu\u1ea7n"},{"value":86,"label":"T\u00e2m s\u1ef1"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2024\/02\/IMG_7704-900x675.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":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},{"term_id":86,"name":"T\u00e2m s\u1ef1","slug":"tam-su","term_group":0,"term_taxonomy_id":86,"taxonomy":"category","description":"","parent":0,"count":72,"filter":"raw","cat_ID":86,"category_count":72,"category_description":"","cat_name":"T\u00e2m s\u1ef1","category_nicename":"tam-su","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/32171","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=32171"}],"version-history":[{"count":2,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/32171\/revisions"}],"predecessor-version":[{"id":39441,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/32171\/revisions\/39441"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/31967"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=32171"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=32171"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=32171"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}