\n $\"Kh\u00f4ng$ \n <\/div>

C\u00f3 th\u1ec3 bi\u1ebfn ph\u00f2ng kh\u00e1ch c\u1ee7a b\u1ea1n th\u00e0nh m\u1ed9t ph\u00f2ng gym thu nh\u1ecf n\u1ebfu b\u1ea1n bi\u1ebft c\u00e1ch.<\/p>\n<\/figcaption><\/figure>\n

2. L\u1ed9 tr\u00ecnh 30 – 45 ph\u00fat m\u1ed7i ng\u00e0y<\/h2>\n
\u0110\u1eebng ch\u1ec9 \u0111i qua \u0111i l\u1ea1i m\u1ed9t c\u00e1ch v\u00f4 \u0111\u1ecbnh. H\u00e3y chia bu\u1ed5i t\u1eadp trong ph\u00f2ng kh\u00e1ch c\u1ee7a b\u1ea1n th\u00e0nh 3 giai \u0111o\u1ea1n \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t:<\/p>\n
5 ph\u00fat kh\u1edfi \u0111\u1ed9ng:<\/i> \u0110i b\u1ed9 ch\u1eadm r\u00e3i, k\u1ebft h\u1ee3p xoay c\u00e1c kh\u1edbp c\u1ed5 tay, c\u1ed5 ch\u00e2n v\u00e0 kh\u1edbp h\u00f4ng. H\u00e3y b\u1eaft \u0111\u1ea7u l\u00e0m n\u00f3ng c\u01a1 th\u1ec3 \u0111\u1ec3 c\u00e1c nh\u00f3m c\u01a1 kh\u1edfi \u0111\u1ed9ng s\u1eb5n s\u00e0ng.<\/p>\n
25 ph\u00fat \u0111i b\u1ed9 bi\u1ebfn t\u1ea7n<\/i>:<\/p>\n
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2 ph\u00fat \u0111i b\u1ed9 nhanh<\/a>: Nh\u1ea5c cao \u0111\u00f9i, \u0111\u00e1nh tay d\u1ee9t kho\u00e1t nh\u01b0 th\u1ec3 b\u1ea1n \u0111ang v\u1ed9i v\u00e3.<\/li>\n
1 ph\u00fat \u0111i b\u1ed9 ch\u1eadm: \u0110\u1ec3 nh\u1ecbp tim \u1ed5n \u0111\u1ecbnh nh\u01b0ng kh\u00f4ng d\u1eebng l\u1ea1i ho\u00e0n to\u00e0n.<\/li>\n
L\u1eb7p l\u1ea1i chu k\u1ef3 n\u00e0y 8 – 10 l\u1ea7n. \u0110\u00e2y ch\u00ednh l\u00e0 b\u00ed quy\u1ebft \u0111\u1ec3 c\u01a1 th\u1ec3 ti\u1ebfp t\u1ee5c \u0111\u1ed1t m\u1ee1 ngay c\u1ea3 khi b\u1ea1n \u0111\u00e3 ng\u1eebng t\u1eadp (hi\u1ec7u \u1ee9ng \u0111\u1ed1t sau).<\/li>\n<\/ul>\n
5 ph\u00fat th\u01b0 gi\u00e3n: <\/i>\u0110i ch\u1eadm d\u1ea7n l\u1ea1i v\u00e0 th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c v\u01b0\u01a1n ng\u01b0\u1eddi, gi\u00e3n c\u01a1 <\/a>\u0111\u1ec3 tr\u00e1nh b\u1ecb \u0111au m\u1ecfi v\u00e0o ng\u00e0y h\u00f4m sau.<\/p>\n
3. T\u1eadn d\u1ee5ng c\u00e1c v\u1eadt d\u1ee5ng trong nh\u00e0 \u0111\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3 khi \u0111i b\u1ed9<\/h2>\n
Ph\u00f2ng kh\u00e1ch c\u1ee7a b\u1ea1n l\u00e0 m\u1ed9t ph\u00f2ng gym thu nh\u1ecf n\u1ebfu b\u1ea1n bi\u1ebft c\u00e1ch:<\/p>\n
V\u00f2ng quanh gh\u1ebf sofa: <\/i>Thay v\u00ec \u0111i th\u1eb3ng, h\u00e3y \u0111i theo h\u00ecnh s\u1ed1 8 quanh b\u00e0n tr\u00e0 v\u00e0 gh\u1ebf sofa. Vi\u1ec7c xoay ng\u01b0\u1eddi li\u00ean t\u1ee5c gi\u00fap t\u00e1c \u0111\u1ed9ng v\u00e0o c\u00e1c nh\u00f3m c\u01a1 li\u00ean s\u01b0\u1eddn, h\u1ed7 tr\u1ee3 thu nh\u1ecf v\u00f2ng eo.<\/p>\n
\u0110i b\u1ed9 tr\u00ean th\u1ea3m: <\/i>N\u1ebfu c\u00f3 th\u1ea3m t\u1eadp ho\u1eb7c th\u1ea3m tr\u1ea3i s\u00e0n, h\u00e3y th\u1ef1c hi\u1ec7n c\u00e1c b\u01b0\u1edbc \u0111i b\u1ed9 “lunge” (b\u01b0\u1edbc d\u00e0i h\u1ea1 th\u1ea5p g\u1ed1i). \u0110\u1ed9ng t\u00e1c n\u00e0y gi\u00fap s\u0103n ch\u1eafc \u0111\u00f9i nhanh g\u1ea5p \u0111\u00f4i so v\u1edbi \u0111i b\u1ed9 th\u00f4ng th\u01b0\u1eddng.<\/p>\n
K\u1ebft h\u1ee3p t\u1ea1 tay (ho\u1eb7c chai n\u01b0\u1edbc): <\/i>V\u1eeba \u0111i b\u1ed9 v\u1eeba c\u1ea7m hai chai n\u01b0\u1edbc nh\u1ecf (500 ml) \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c g\u1eadp tay. Vi\u1ec7c n\u00e0y gi\u00fap b\u1ea1n gi\u1ea3i quy\u1ebft m\u1ee1 th\u1eeba<\/a> \u1edf v\u00f9ng b\u1eafp tay hi\u1ec7u qu\u1ea3.<\/p>\n
4. Quy t\u1eafc \u0111\u1ec3 \u0111\u1ea1t m\u1ee5c ti\u00eau 2 kg\/th\u00e1ng<\/h2>\n
\u0110\u1ec3 con s\u1ed1 tr\u00ean b\u00e0n c\u00e2n th\u1ef1c s\u1ef1 thay \u0111\u1ed5i, b\u1ea1n c\u1ea7n tu\u00e2n th\u1ee7:<\/p>\n
T\u00ednh k\u1ef7 lu\u1eadt: <\/i>H\u00e3y ch\u1ecdn m\u1ed9t khung gi\u1edd c\u1ed1 \u0111\u1ecbnh trong ng\u00e0y (v\u00ed d\u1ee5: ngay tr\u01b0\u1edbc khi t\u1eafm ho\u1eb7c l\u00fac xem b\u1ea3n tin t\u1ed1i) \u0111\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp. S\u1ef1 \u0111\u1ec1u \u0111\u1eb7n quan tr\u1ecdng h\u01a1n c\u01b0\u1eddng \u0111\u1ed9.<\/p>\n
Mang gi\u00e0y t\u1eadp trong nh\u00e0: <\/i>\u0110\u1eebng \u0111i ch\u00e2n tr\u1ea7n tr\u00ean s\u00e0n g\u1ea1ch c\u1ee9ng. M\u1ed9t \u0111\u00f4i gi\u00e0y th\u1ec3 thao c\u00f3 \u0111\u1ebf \u00eam s\u1ebd b\u1ea3o v\u1ec7 x\u01b0\u01a1ng kh\u1edbp v\u00e0 gi\u00fap b\u1ea1n c\u00f3 l\u1ef1c \u0111\u1ea9y t\u1ed1t h\u01a1n trong m\u1ed7i b\u01b0\u1edbc \u0111i.<\/p>\n
Kh\u00f4ng \u0103n th\u00eam sau khi t\u1eadp:<\/i> \u0110i b\u1ed9 trong nh\u00e0 th\u01b0\u1eddng khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y th\u01b0 gi\u00e3n v\u00e0 c\u00f3 xu h\u01b0\u1edbng mu\u1ed1n \u0103n nh\u1eb9. H\u00e3y ki\u1ec1m ch\u1ebf v\u00e0 ch\u1ec9 b\u1ed5 sung n\u01b0\u1edbc l\u1ecdc ho\u1eb7c m\u1ed9t qu\u1ea3 t\u00e1o n\u1ebfu th\u1ef1c s\u1ef1 th\u1ea5y \u0111\u00f3i.<\/p>\n
\n $\"Ch\u1ea1y$ <\/a>Ch\u1ea1y b\u1ed9 hay \u0111i b\u1ed9 nhanh gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 h\u01a1n?<\/a><\/p>\n
SK\u0110S – Trong h\u00e0nh tr\u00ecnh c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng, m\u1ee1 b\u1ee5ng lu\u00f4n l\u00e0 m\u1ed1i quan t\u00e2m h\u00e0ng \u0111\u1ea7u. Hi\u1ec3u r\u00f5 s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa \u0111i b\u1ed9 v\u00e0 ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n nhanh h\u01a1n m\u00e0 c\u00f2n \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe b\u1ec1n v\u1eefng.<\/p>\n<\/div>\n
M\u1eddi xem th\u00eam video \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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N\u00ean \u0111i b\u1ed9 bao nhi\u00eau km m\u1ed7i ng\u00e0y \u0111\u1ec3 c\u01a1 th\u1ec3 kh\u1ecfe \u0111\u1eb9p?<\/p>\n<\/p><\/div>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00f4ng th\u1ee9c \u0111i b\u1ed9 trong nh\u00e0 \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf ri\u00eang cho m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n t\u1ea1i gia. 1. Nguy\u00ean l\u00fd th\u00e2m h\u1ee5t calo \u0110\u1ec3 gi\u1ea3m 2 kg trong m\u1ed9t th\u00e1ng, b\u1ea1n c\u1ea7n t\u1ea1o ra m\u1ee9c th\u00e2m h\u1ee5t kho\u1ea3ng 14.000 – 15.000 calo. Chia nh\u1ecf ra, m\u1ed7i ng\u00e0y b\u1ea1n c\u1ea7n \u0111\u1ed1t ch\u00e1y th\u00eam […]<\/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-1656","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\/1656","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=1656"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1656\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1656"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1656"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1656"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}