\n N\u1ed9i dung\n <\/div>\n

1. V\u00ec sao m\u1ee1 b\u1ee5ng kh\u00f3 gi\u1ea3m h\u01a1n c\u00e1c v\u00f9ng kh\u00e1c?<\/a><\/li>\n
2. B\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a><\/li>\n
2.1. G\u1eadp b\u1ee5ng (Crunch) \u2013 B\u00e0i t\u1eadp kinh \u0111i\u1ec3n cho c\u01a1 b\u1ee5ng tr\u01b0\u1edbc<\/a><\/li>\n
2.2. Plank \u2013 “Vua” c\u1ee7a c\u00e1c b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a><\/li>\n
2.3. Russian Twist \u2013 T\u00e1c \u0111\u1ed9ng s\u00e2u v\u00e0o c\u01a1 b\u1ee5ng xi\u00ean<\/a><\/li>\n
2.4. N\u00e2ng cao \u0111\u1ea7u g\u1ed1i t\u1ea1i ch\u1ed7 \u2013 \u0110\u1ed1t m\u1ee1 v\u00e0 t\u0103ng nh\u1ecbp tim<\/a><\/li>\n
2.5. Squat nh\u1ea3y \u2013 K\u1ebft h\u1ee3p s\u1ee9c m\u1ea1nh v\u00e0 cardio <\/a><\/li>\n<\/ul>\n<\/div>\n
Gi\u1ea3m c\u00e2n<\/a> n\u00f3i chung \u0111\u00e3 kh\u00f4ng d\u1ec5, nh\u01b0ng khi nh\u1eafc \u0111\u1ebfn m\u1ee1 b\u1ee5ng<\/a>, nhi\u1ec1u ng\u01b0\u1eddi l\u1ea1i c\u1ea3m th\u1ea5y n\u1ea3n l\u00f2ng h\u01a1n c\u1ea3. Nguy\u00ean nh\u00e2n l\u00e0 v\u00ec m\u1ee1 v\u00f9ng b\u1ee5ng<\/a>, \u0111\u1eb7c bi\u1ec7t l\u00e0 m\u1ee1 n\u1ed9i t\u1ea1ng, ch\u1ecbu \u1ea3nh h\u01b0\u1edfng m\u1ea1nh t\u1eeb hormone, c\u0103ng th\u1eb3ng, gi\u1ea5c ng\u1ee7 v\u00e0 l\u1ed1i s\u1ed1ng \u00edt v\u1eadn \u0111\u1ed9ng.<\/p>\n
Kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn v\u00f3c d\u00e1ng, m\u1ee1 b\u1ee5ng d\u01b0 th\u1eeba c\u00f2n li\u00ean quan \u0111\u1ebfn nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh chuy\u1ec3n h\u00f3a nh\u01b0 ti\u1ec3u \u0111\u01b0\u1eddng type 2, tim m\u1ea1ch v\u00e0 r\u1ed1i lo\u1ea1n lipid m\u00e1u.<\/p>\n
Tuy nhi\u00ean, b\u1ea1n kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i \u0111\u1ebfn ph\u00f2ng gym m\u1edbi c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n v\u00f2ng b\u1ee5ng. N\u1ebfu t\u1eadp \u0111\u00fang c\u00e1ch v\u00e0 \u0111\u1ec1u \u0111\u1eb7n, c\u00e1c b\u00e0i t\u1eadp t\u1ea1i nh\u00e0 v\u1eabn mang l\u1ea1i hi\u1ec7u qu\u1ea3 r\u00f5 r\u00e0ng.<\/p>\n
M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp t\u1ea1i nh\u00e0 gi\u00fap k\u00edch ho\u1ea1t nh\u00f3m c\u01a1 b\u1ee5ng, \u0111\u1ed1t n\u0103ng l\u01b0\u1ee3ng v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n \u2013 trong \u0111\u00f3 c\u00f3 v\u00f9ng b\u1ee5ng.<\/p>\n
2. B\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong><\/h2>\n2.1. G\u1eadp b\u1ee5ng (Crunch) \u2013 B\u00e0i t\u1eadp kinh \u0111i\u1ec3n cho c\u01a1 b\u1ee5ng tr\u01b0\u1edbc<\/em><\/strong><\/h3>\nG\u1eadp b\u1ee5ng<\/a> l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp ph\u1ed5 bi\u1ebfn nh\u1ea5t \u0111\u1ec3 k\u00edch ho\u1ea1t c\u01a1 b\u1ee5ng th\u1eb3ng. Khi th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt, b\u00e0i t\u1eadp n\u00e0y gi\u00fap c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc h\u01a1n theo th\u1eddi gian.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
\n
N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, g\u1eadp g\u1ed1i, b\u00e0n ch\u00e2n \u0111\u1eb7t ch\u1eafc tr\u00ean s\u00e0n<\/li>\n
Hai tay \u0111\u1eb7t nh\u1eb9 sau \u0111\u1ea7u ho\u1eb7c b\u1eaft ch\u00e9o tr\u01b0\u1edbc ng\u1ef1c<\/li>\n
Th\u1edf ra, n\u00e2ng ph\u1ea7n th\u00e2n tr\u00ean l\u00ean kh\u1ecfi s\u00e0n, si\u1ebft c\u01a1 b\u1ee5ng<\/li>\n
H\u00edt v\u00e0o v\u00e0 t\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/li>\n<\/ul>\n
L\u01b0u \u00fd, kh\u00f4ng k\u00e9o c\u1ed5 ho\u1eb7c d\u00f9ng l\u1ef1c tay \u0111\u1ec3 n\u00e2ng ng\u01b0\u1eddi, v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 g\u00e2y \u0111au c\u1ed5 v\u00e0 gi\u1ea3m hi\u1ec7u qu\u1ea3 t\u00e1c \u0111\u1ed9ng l\u00ean c\u01a1 b\u1ee5ng.<\/p>\n
G\u1ee3i \u00fd th\u1ef1c hi\u1ec7n: 2\u20133 hi\u1ec7p, m\u1ed7i hi\u1ec7p 12\u201315 l\u1ea7n.<\/p>\n
\n
\n $\"Crunch$ \n <\/div>\n
\n
B\u00e0i t\u1eadp g\u1eadp b\u1ee5ng.<\/p>\n<\/p><\/div>\n<\/div>\n
2.2. Plank \u2013 “Vua” c\u1ee7a c\u00e1c b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng<\/i><\/strong><\/h3>\n
Plank l\u00e0 b\u00e0i t\u1eadp t\u0129nh nh\u01b0ng ti\u00eau t\u1ed1n nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng v\u00e0 k\u00edch ho\u1ea1t c\u00f9ng l\u00fac nhi\u1ec1u nh\u00f3m c\u01a1 nh\u01b0 b\u1ee5ng, l\u01b0ng, vai v\u00e0 m\u00f4ng. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 cao trong vi\u1ec7c c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v\u00f9ng trung t\u00e2m (core).<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
\n
N\u1eb1m s\u1ea5p, ch\u1ed1ng khu\u1ef7u tay vu\u00f4ng g\u00f3c d\u01b0\u1edbi vai<\/li>\n
Du\u1ed7i th\u1eb3ng ch\u00e2n, ch\u1ed1ng m\u0169i ch\u00e2n xu\u1ed1ng s\u00e0n<\/li>\n
Si\u1ebft c\u01a1 b\u1ee5ng, gi\u1eef l\u01b0ng th\u1eb3ng, kh\u00f4ng v\u00f5ng h\u00f4ng<\/li>\n
Gi\u1eef t\u01b0 th\u1ebf trong kh\u1ea3 n\u0103ng c\u1ee7a b\u1ea1n…<\/li>\n<\/ul>\n
L\u1ee3i \u00edch: Plank kh\u00f4ng ch\u1ec9 gi\u00fap v\u00f2ng b\u1ee5ng s\u0103n ch\u1eafc m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 gi\u1ea3m \u0111au l\u01b0ng n\u1ebfu t\u1eadp \u0111\u00fang.<\/p>\n
G\u1ee3i \u00fd: B\u1eaft \u0111\u1ea7u t\u1eeb 20 – 30 gi\u00e2y, t\u0103ng d\u1ea7n theo th\u1eddi gian.<\/p>\n
2.3. Russian Twist \u2013 T\u00e1c \u0111\u1ed9ng s\u00e2u v\u00e0o c\u01a1 b\u1ee5ng xi\u00ean<\/i><\/strong><\/h3>\n<\/p>\n
\n
\n $\"5$ \n <\/div>
\n
B\u00e0i t\u1eadp Russian Twist.<\/p>\n<\/figcaption><\/figure>\n
Russian Twist l\u00e0 b\u00e0i t\u1eadp xoay th\u00e2n tr\u00ean, gi\u00fap t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 b\u1ee5ng xi\u00ean \u2013 nh\u00f3m c\u01a1 quy\u1ebft \u0111\u1ecbnh \u0111\u1ed9 g\u1ecdn g\u00e0ng c\u1ee7a v\u00f2ng eo.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
\n
Ng\u1ed3i tr\u00ean th\u1ea3m, g\u1eadp g\u1ed1i, nh\u1ea5c nh\u1eb9 b\u00e0n ch\u00e2n kh\u1ecfi s\u00e0n (n\u1ebfu c\u00f3 th\u1ec3)<\/li>\n
Ng\u1ea3 nh\u1eb9 th\u00e2n ng\u01b0\u1eddi ra sau, gi\u1eef l\u01b0ng th\u1eb3ng<\/li>\n
C\u1ea7m v\u1eadt n\u1eb7ng nh\u1eb9 (chai n\u01b0\u1edbc, s\u00e1ch)<\/li>\n
Xoay th\u00e2n tr\u00ean sang tr\u00e1i \u2013 ph\u1ea3i m\u1ed9t c\u00e1ch ki\u1ec3m so\u00e1t<\/li>\n<\/ul>\n
L\u01b0u \u00fd, kh\u00f4ng xoay qu\u00e1 nhanh ho\u1eb7c g\u1eadp l\u01b0ng qu\u00e1 m\u1ee9c \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng c\u1ed9t s\u1ed1ng.<\/p>\n
G\u1ee3i \u00fd: 2\u20133 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10\u201312 l\u1ea7n m\u1ed7i b\u00ean.<\/p>\n
2.4. N\u00e2ng cao \u0111\u1ea7u g\u1ed1i t\u1ea1i ch\u1ed7 \u2013 \u0110\u1ed1t m\u1ee1 v\u00e0 t\u0103ng nh\u1ecbp tim<\/i><\/strong><\/h3>\n
\n
\n
\n
$\"5$ <\/a>
\n
5 c\u00e1ch gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng c\u1ea7n t\u1eadp gym<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n, d\u1ec5 th\u1ef1c hi\u1ec7n, ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u. N\u00e2ng cao \u0111\u1ea7u g\u1ed1i gi\u00fap t\u0103ng nh\u1ecbp tim, h\u1ed7 tr\u1ee3 \u0111\u1ed1t n\u0103ng l\u01b0\u1ee3ng v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p v\u1eadn \u0111\u1ed9ng.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
\n
\u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng<\/li>\n
Lu\u00e2n phi\u00ean n\u00e2ng t\u1eebng \u0111\u1ea7u g\u1ed1i l\u00ean g\u1ea7n ng\u1ef1c<\/li>\n
K\u1ebft h\u1ee3p \u0111\u00e1nh tay t\u1ef1 nhi\u00ean nh\u01b0 ch\u1ea1y t\u1ea1i ch\u1ed7<\/li>\n<\/ul>\n
L\u1ee3i \u00edch: B\u00e0i t\u1eadp n\u00e0y kh\u00f4ng ch\u1ec9 h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n tim m\u1ea1ch.<\/p>\n
G\u1ee3i \u00fd: Th\u1ef1c hi\u1ec7n 30 – 60 gi\u00e2y m\u1ed7i hi\u1ec7p, 3 hi\u1ec7p.<\/p>\n
2.5. Squat nh\u1ea3y \u2013 K\u1ebft h\u1ee3p s\u1ee9c m\u1ea1nh v\u00e0 cardio <\/i><\/strong><\/h3>\n
Squat nh\u1ea3y l\u00e0 b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao, t\u00e1c \u0111\u1ed9ng m\u1ea1nh \u0111\u1ebfn nh\u00f3m c\u01a1 ch\u00e2n, m\u00f4ng v\u00e0 v\u00f9ng trung t\u00e2m, \u0111\u1ed3ng th\u1eddi ti\u00eau hao nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
\n
\u0110\u1ee9ng hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng<\/li>\n
H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng t\u01b0 th\u1ebf squat, \u0111\u00f9i g\u1ea7n song song s\u00e0n<\/li>\n
D\u00f9ng l\u1ef1c ch\u00e2n nh\u1ea3y l\u00ean cao<\/li>\n
Ti\u1ebfp \u0111\u1ea5t nh\u1eb9 nh\u00e0ng v\u00e0 l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c<\/li>\n<\/ul>\n
L\u01b0u \u00fd: N\u1ebfu b\u1ea1n c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 kh\u1edbp g\u1ed1i ho\u1eb7c m\u1edbi t\u1eadp, c\u00f3 th\u1ec3 thay b\u1eb1ng squat th\u01b0\u1eddng.<\/p>\n
G\u1ee3i \u00fd: 2 hi\u1ec7p, m\u1ed7i hi\u1ec7p 8 – 10 l\u1ea7n.<\/p>\n
Kh\u00f4ng c\u00f3 b\u00e0i t\u1eadp n\u00e0o “\u0111\u1ed1t m\u1ee1 t\u1ea1i ch\u1ed7” ho\u00e0n to\u00e0n. Gi\u1ea3m m\u1ee1 b\u1ee5ng l\u00e0 k\u1ebft qu\u1ea3 c\u1ee7a gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n k\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n c\u00e2n \u0111\u1ed1i, \u0111\u1ee7 protein, gi\u00e0u ch\u1ea5t x\u01a1<\/a>; ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng gi\u00fap hormone \u1ed5n \u0111\u1ecbnh h\u01a1n; duy tr\u00ec t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n 4 – 5 ng\u00e0y\/tu\u1ea7n thay v\u00ec t\u1eadp qu\u00e1 s\u1ee9c trong th\u1eddi gian ng\u1eafn<\/p>\n
Gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng ph\u1ea3i l\u00e0 qu\u00e1 tr\u00ecnh di\u1ec5n ra trong “m\u1ed9t s\u1edbm m\u1ed9t chi\u1ec1u”, nh\u01b0ng v\u1edbi nh\u1eefng b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n t\u1ea1i nh\u00e0 v\u00e0 l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n v\u00f2ng b\u1ee5ng theo h\u01b0\u1edbng s\u0103n ch\u1eafc, kh\u1ecfe m\u1ea1nh h\u01a1n. \u0110i\u1ec1u quan tr\u1ecdng nh\u1ea5t l\u00e0 b\u1ea1n c\u1ea7n ki\u00ean tr\u00ec, t\u1eadp \u0111\u00fang v\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3.<\/p>\n
M\u1eddi \u0111\u1ed9c gi\u1ea3 xem th\u00eam:<\/b><\/p>\n
\n $\"7$ <\/a>7 t\u01b0 th\u1ebf yoga \u0111\u01a1n gi\u1ea3n gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a><\/p>\n
SK\u0110S – M\u1ee1 b\u1ee5ng kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn v\u00f3c d\u00e1ng m\u00e0 c\u00f2n li\u00ean quan ch\u1eb7t ch\u1ebd t\u1edbi s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a. Th\u1ef1c h\u00e0nh c\u00e1c t\u01b0 th\u1ebf yoga \u0111\u01a1n gi\u1ea3n n\u00e0y m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n, t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng, c\u1ea3i thi\u1ec7n ti\u00eau h\u00f3a v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng \u2013 nh\u1eefng y\u1ebfu t\u1ed1 then ch\u1ed1t gi\u00fap v\u00f2ng eo s\u0103n g\u1ecdn b\u1ec1n v\u1eefng.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
1. V\u00ec sao m\u1ee1 b\u1ee5ng kh\u00f3 gi\u1ea3m h\u01a1n c\u00e1c v\u00f9ng kh\u00e1c? N\u1ed9i dung 1. V\u00ec sao m\u1ee1 b\u1ee5ng kh\u00f3 gi\u1ea3m h\u01a1n c\u00e1c v\u00f9ng kh\u00e1c? 2. B\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng 2.1. G\u1eadp b\u1ee5ng (Crunch) \u2013 B\u00e0i t\u1eadp kinh \u0111i\u1ec3n cho c\u01a1 b\u1ee5ng tr\u01b0\u1edbc 2.2. Plank \u2013 “Vua” c\u1ee7a c\u00e1c b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng 2.3. […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1461","post","type-post","status-publish","format-standard","hentry","category-me-va-be"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1461","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1461"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1461\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1461"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1461"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1461"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}