\n $\"M\u1eb9o$ <\/a>M\u1eb9o t\u0103ng c\u01a1 hi\u1ec7u qu\u1ea3 khi t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh 1 l\u1ea7n\/tu\u1ea7n<\/a><\/p>\n

SK\u0110S – Kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u00f3 th\u1eddi gian t\u1eadp luy\u1ec7n nhi\u1ec1u bu\u1ed5i m\u1ed7i tu\u1ea7n. Tuy nhi\u00ean, t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh ch\u1ec9 m\u1ed9t l\u1ea7n m\u1ed7i tu\u1ea7n v\u1eabn c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u01a1 v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe n\u1ebfu bu\u1ed5i t\u1eadp \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u00fang, c\u01b0\u1eddng \u0111\u1ed9 ph\u00f9 h\u1ee3p v\u00e0 k\u1ebft h\u1ee3p v\u1edbi ph\u1ee5c h\u1ed3i, dinh d\u01b0\u1ee1ng khoa h\u1ecdc.<\/p>\n<\/div>\n

Theo BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y (nguy\u00ean BS. \u0110\u1ed9i tuy\u1ec3n b\u00f3ng \u0111\u00e1 nam qu\u1ed1c gia v\u00e0 U23 Vi\u1ec7t Nam), v\u1edbi ng\u01b0\u1eddi tr\u00ean 55 tu\u1ed5i, c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp ph\u00f9 h\u1ee3p v\u00e0 t\u1ea7n su\u1ea5t \u0111\u1ec1u \u0111\u1eb7n quan tr\u1ecdng h\u01a1n th\u1eddi l\u01b0\u1ee3ng. C\u00e1c b\u00e0i t\u1eadp tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, d\u00f9 ng\u1eafn, v\u1eabn c\u00f3 th\u1ec3 k\u00edch th\u00edch s\u1ee3i c\u01a1 type II, y\u1ebfu t\u1ed1 then ch\u1ed1t cho t\u0103ng c\u01a1 v\u00e0 duy tr\u00ec s\u1ee9c m\u1ea1nh ch\u1ee9c n\u0103ng m\u00e0 kh\u00f4ng g\u00e2y qu\u00e1 t\u1ea3i h\u1ec7 th\u1ea7n kinh. \u0110\u1ed3ng th\u1eddi, h\u00ecnh th\u1ee9c t\u1eadp n\u00e0y gi\u1ea3m \u00e1p l\u1ef1c l\u00ean kh\u1edbp, ph\u1ee5c h\u1ed3i nhanh h\u01a1n v\u00e0 gi\u00fap duy tr\u00ec t\u1eadp luy\u1ec7n l\u00e2u d\u00e0i.<\/p>\n

1. T\u0103ng c\u01a1 b\u1eafp v\u1edbi b\u00e0i t\u1eadp ch\u1ed1ng \u0111\u1ea9y t\u01b0\u1eddng<\/strong><\/h2>\n
Ch\u1ed1ng \u0111\u1ea9y t\u01b0\u1eddng gi\u00fap t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 ng\u1ef1c, vai v\u00e0 c\u01a1 tam \u0111\u1ea7u, h\u1ed7 tr\u1ee3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh th\u00e2n tr\u00ean. Nh\u1edd \u0111i\u1ec3m t\u1ef1a v\u00e0o t\u01b0\u1eddng, b\u00e0i t\u1eadp n\u00e0y cho ph\u00e9p \u0111i\u1ec1u ch\u1ec9nh c\u01b0\u1eddng \u0111\u1ed9 linh ho\u1ea1t, gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u1ed5 tay v\u00e0 vai, ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c ng\u01b0\u1eddi l\u1edbn tu\u1ed5i.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– \u0110\u1ee9ng c\u00e1ch t\u01b0\u1eddng m\u1ed9t kho\u1ea3ng b\u1eb1ng chi\u1ec1u d\u00e0i c\u00e1nh tay.<\/p>\n
– \u0110\u1eb7t hai l\u00f2ng b\u00e0n tay ph\u1eb3ng l\u00ean \u0111\u00f3, r\u1ed9ng h\u01a1n vai m\u1ed9t ch\u00fat.<\/p>\n
– Gi\u1eef th\u1eb3ng ng\u01b0\u1eddi t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n.<\/p>\n
– H\u1ea1 ng\u1ef1c xu\u1ed1ng s\u00e1t t\u01b0\u1eddng b\u1eb1ng c\u00e1ch g\u1eadp khu\u1ef7u tay.<\/p>\n
– Tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u v\u00e0 l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c trong 2 ph\u00fat.<\/p>\n
\n
\n $\"B\u00e0i$ \n <\/div>
\n
Ch\u1ed1ng \u0111\u1ea9y t\u01b0\u1eddng t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 ng\u1ef1c, vai v\u00e0 c\u01a1 tam \u0111\u1ea7u, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh th\u00e2n tr\u00ean.<\/p>\n<\/figcaption><\/figure>\n
2. Squat tr\u00ean gh\u1ebf<\/strong><\/h2>\n
Squat tr\u00ean gh\u1ebf t\u00e1c \u0111\u1ed9ng ch\u1ee7 y\u1ebfu v\u00e0o c\u01a1 t\u1ee9 \u0111\u1ea7u \u0111\u00f9i, c\u01a1 m\u00f4ng v\u00e0 c\u01a1 g\u00e2n kheo \u2013 nh\u1eefng nh\u00f3m c\u01a1 l\u1edbn gi\u00fap t\u0103ng c\u01b0\u1eddng v\u00e0 duy tr\u00ec kh\u1ed1i c\u01a1 to\u00e0n th\u00e2n. Chi\u1ebfc gh\u1ebf \u0111\u00f3ng vai tr\u00f2 m\u1ed1c \u0111\u1ed9 s\u00e2u an to\u00e0n, h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t t\u01b0 th\u1ebf, gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng, ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1edbi t\u1eadp v\u00e0 ng\u01b0\u1eddi l\u1edbn tu\u1ed5i.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– \u0110\u1ee9ng tr\u01b0\u1edbc m\u1ed9t chi\u1ebfc gh\u1ebf ch\u1eafc ch\u1eafn, hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng.<\/p>\n
– H\u1ea1 th\u1ea5p ng\u01b0\u1eddi b\u1eb1ng c\u00e1ch g\u1eadp h\u00f4ng v\u00e0 \u0111\u1ea7u g\u1ed1i nh\u01b0 th\u1ec3 b\u1ea1n s\u1eafp ng\u1ed3i xu\u1ed1ng.<\/p>\n
– Kh\u1ebd ch\u1ea1m m\u00f4ng v\u00e0o gh\u1ebf, r\u1ed3i \u0111\u1ee9ng d\u1eady.<\/p>\n
– \u0110\u1eebng ng\u1ed3i h\u1eb3n xu\u1ed1ng, ch\u1ec9 c\u1ea7n ch\u1ea1m nh\u1eb9 v\u00e0 \u0111\u1ee9ng d\u1eady.<\/p>\n
– L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c trong 2 ph\u00fat.<\/p>\n
\n
\n $\"B\u00e0i$ \n <\/div>
\n
Squat tr\u00ean gh\u1ebf t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 t\u1ee9 \u0111\u1ea7u \u0111\u00f9i, c\u01a1 m\u00f4ng v\u00e0 c\u01a1 g\u00e2n kheo, c\u00e1c nh\u00f3m c\u01a1 l\u1edbn gi\u00fap h\u1ed7 tr\u1ee3 t\u0103ng v\u00e0 duy tr\u00ec kh\u1ed1i c\u01a1 to\u00e0n th\u00e2n.<\/p>\n<\/figcaption><\/figure>\n
3. Plank \u0111\u1ea7u g\u1ed1i<\/strong><\/h2>\n
B\u00e0i t\u1eadp n\u00e0y t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 b\u1ee5ng<\/a> ngang, c\u01a1 b\u1ee5ng th\u1eb3ng v\u00e0 c\u00e1c c\u01a1 \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng, gi\u00fap duy tr\u00ec t\u01b0 th\u1ebf v\u00e0 h\u1ed7 tr\u1ee3 v\u1eadn \u0111\u1ed9ng hi\u1ec7u qu\u1ea3. C\u01a1 c\u1ed1t l\u00f5i kh\u1ecfe gi\u00fap gi\u1ea3m \u0111au l\u01b0ng, t\u0103ng s\u1ee9c m\u1ea1nh.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– Qu\u1ef3 xu\u1ed1ng b\u1eb1ng c\u1ea3 hai tay v\u00e0 hai \u0111\u1ea7u g\u1ed1i.<\/p>\n
– Gi\u1eef hai khu\u1ef7u tay th\u1eb3ng d\u01b0\u1edbi vai.<\/p>\n
– Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y, h\u00f3p b\u1ee5ng v\u00e0 gi\u1eef l\u01b0ng th\u1eb3ng.<\/p>\n
– Th\u1ef1c hi\u1ec7n 4 l\u1ea7n gi\u1eef t\u01b0 th\u1ebf, m\u1ed7i l\u1ea7n 20-30 gi\u00e2y, ngh\u1ec9 ng\u1eafn gi\u1eefa c\u00e1c l\u1ea7n gi\u1eef.<\/p>\n
– Th\u1ef1c hi\u1ec7n trong 2 ph\u00fat, chia th\u00e0nh c\u00e1c kho\u1ea3ng th\u1eddi gian ng\u1eafn.<\/p>\n
\n
\n $\"B\u00e0i$ \n <\/div>
\n
Plank \u0111\u1ea7u g\u1ed1i t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 b\u1ee5ng ngang, c\u01a1 b\u1ee5ng th\u1eb3ng v\u00e0 c\u00e1c c\u01a1 \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng, gi\u00fap duy tr\u00ec t\u01b0 th\u1ebf v\u00e0 h\u1ed7 tr\u1ee3 v\u1eadn \u0111\u1ed9ng hi\u1ec7u qu\u1ea3.<\/p>\n<\/figcaption><\/figure>\n
4. N\u00e2ng g\u1ed1i khi \u0111\u1ee9ng<\/strong><\/h2>\nB\u00e0i t\u1eadp n\u00e2ng g\u1ed1i khi \u0111\u1ee9ng t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 g\u1eadp h\u00f4ng, c\u01a1 b\u1ee5ng v\u00e0 c\u00e1c c\u01a1 \u1ed5n \u0111\u1ecbnh th\u0103ng b\u1eb1ng. Nh\u1edd \u0111\u00f3, b\u00e0i t\u1eadp gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 duy tr\u00ec s\u1ee9c m\u1ea1nh c\u1ea7n thi\u1ebft cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u1eb1ng ng\u00e0y nh\u01b0 leo c\u1ea7u thang<\/a> hay l\u00ean xu\u1ed1ng xe \u00f4 t\u00f4.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai, c\u00f3 th\u1ec3 \u0111\u1ee9ng s\u00e1t t\u01b0\u1eddng ho\u1eb7c gh\u1ebf \u0111\u1ec3 c\u00f3 \u0111i\u1ec3m t\u1ef1a nh\u1eb9.<\/p>\n
– N\u00e2ng m\u1ed9t \u0111\u1ea7u g\u1ed1i l\u00ean v\u1ec1 ph\u00eda ng\u1ef1c, gi\u1eef trong m\u1ed9t gi\u00e2y, sau \u0111\u00f3 t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng.<\/p>\n
– \u0110\u1ed5i ch\u00e2n lu\u00e2n phi\u00ean.<\/p>\n
– Gi\u1eef ch\u00e2n tr\u1ee5 h\u01a1i cong, kh\u00f4ng du\u1ed7i th\u1eb3ng ho\u00e0n to\u00e0n.<\/p>\n
– Th\u1ef1c hi\u1ec7n trong 2 ph\u00fat.<\/p>\n
\n
\n $\"B\u00e0i$ \n <\/div>
\n
B\u00e0i t\u1eadp n\u00e2ng g\u1ed1i khi \u0111\u1ee9ng t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 g\u1eadp h\u00f4ng, c\u01a1 b\u1ee5ng v\u00e0 c\u00e1c c\u01a1 \u1ed5n \u0111\u1ecbnh th\u0103ng b\u1eb1ng.<\/p>\n<\/figcaption><\/figure>\n
5. Ng\u1ed3i d\u1ef1a t\u01b0\u1eddng <\/strong><\/h2>\n
B\u00e0i t\u1eadp ng\u1ed3i d\u1ef1a t\u01b0\u1eddng gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho ch\u00e2n v\u00e0 m\u00f4ng m\u00e0 kh\u00f4ng g\u00e2y t\u00e1c \u0111\u1ed9ng l\u00ean kh\u1edbp. B\u00e0i t\u1eadp n\u00e0y t\u1eadp trung v\u00e0o c\u00e1c nh\u00f3m c\u01a1 t\u1ee9 \u0111\u1ea7u \u0111\u00f9i, c\u01a1 m\u00f4ng, c\u01a1 g\u00e2n kheo…<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– \u0110\u1ee9ng d\u1ef1a l\u01b0ng v\u00e0o t\u01b0\u1eddng.<\/p>\n
– Du\u1ed7i th\u1eb3ng ch\u00e2n v\u00e0 tr\u01b0\u1ee3t xu\u1ed1ng cho \u0111\u1ebfn khi \u0111\u00f9i song song v\u1edbi s\u00e0n nh\u00e0 (ho\u1eb7c xu\u1ed1ng th\u1ea5p \u0111\u1ebfn m\u1ee9c c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i).<\/p>\n
– \u0110\u1ea7u g\u1ed1i c\u1ee7a b\u1ea1n n\u00ean n\u1eb1m ngay ph\u00eda tr\u00ean m\u1eaft c\u00e1 ch\u00e2n.<\/p>\n
– Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y.<\/p>\n
– Th\u1ef1c hi\u1ec7n ba l\u1ea7n gi\u1eef t\u01b0 th\u1ebf, m\u1ed7i l\u1ea7n 30-40 gi\u00e2y, c\u00f3 ngh\u1ec9 gi\u1eefa c\u00e1c l\u1ea7n gi\u1eef.<\/p>\n
\n
\n $\"B\u00e0i$ \n <\/div>
\n
B\u00e0i t\u1eadp ng\u1ed3i d\u1ef1a t\u01b0\u1eddng gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho ch\u00e2n v\u00e0 m\u00f4ng m\u00e0 kh\u00f4ng g\u00e2y t\u00e1c \u0111\u1ed9ng l\u00ean kh\u1edbp.<\/p>\n<\/figcaption><\/figure>\n
6. Nh\u00f3n g\u00f3t ch\u00e2n khi \u0111\u1ee9ng<\/strong><\/h2>\nB\u00e0i t\u1eadp nh\u00f3n g\u00f3t khi \u0111\u1ee9ng t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 b\u1eafp ch\u00e2n v\u00e0 c\u01a1 d\u00e9p, nh\u1eefng nh\u00f3m c\u01a1 suy y\u1ebfu theo tu\u1ed5i t\u00e1c. Vi\u1ec7c t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh b\u1eafp ch\u00e2n<\/a> gi\u00fap c\u1ea3i thi\u1ec7n th\u0103ng b\u1eb1ng, h\u1ed7 tr\u1ee3 \u0111i l\u1ea1i v\u00e0 t\u0103ng hi\u1ec7u qu\u1ea3 b\u01a1m m\u00e1u t\u1eeb ch\u00e2n l\u00ean tim trong sinh ho\u1ea1t h\u1eb1ng ng\u00e0y.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng, d\u00f9ng tay v\u1ecbn v\u00e0o t\u01b0\u1eddng ho\u1eb7c gh\u1ebf \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng.<\/p>\n
– Nh\u00f3n g\u00f3t ch\u00e2n l\u00ean cao h\u1ebft m\u1ee9c c\u00f3 th\u1ec3.<\/p>\n
– Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong m\u1ed9t gi\u00e2y \u1edf v\u1ecb tr\u00ed cao nh\u1ea5t, sau \u0111\u00f3 t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng m\u1ed9t c\u00e1ch c\u00f3 ki\u1ec3m so\u00e1t.<\/p>\n
– \u0110\u1eebng \u0111\u1ec3 g\u00f3t ch\u00e2n ch\u1ea1m s\u00e0n gi\u1eefa c\u00e1c l\u1ea7n th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c, lu\u00f4n gi\u1eef c\u0103ng c\u01a1 b\u1eafp ch\u00e2n.<\/p>\n
– Th\u1ef1c hi\u1ec7n trong 2 ph\u00fat.<\/p>\n
\n
\n $\"B\u00e0i$ \n <\/div>
\n
B\u00e0i t\u1eadp nh\u00f3n g\u00f3t khi \u0111\u1ee9ng t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 b\u1eafp ch\u00e2n v\u00e0 c\u01a1 d\u00e9p, nh\u1eefng nh\u00f3m c\u01a1 suy y\u1ebfu theo tu\u1ed5i t\u00e1c.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1ch t\u1eadp luy\u1ec7n trong 12 ph\u00fat \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u0103ng c\u01a1 t\u1ed1i \u01b0u<\/strong><\/h3>\n\n
\n
\n
$\"4$ <\/a>
\n
4 l\u1ed7i th\u01b0\u1eddng g\u1eb7p khi t\u1eadp luy\u1ec7n gi\u1eef d\u00e1ng, t\u0103ng c\u01a1 b\u1eafp \u1edf tu\u1ed5i 40<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
– Duy tr\u00ec v\u1eadn \u0111\u1ed9ng li\u00ean t\u1ee5c trong 12 ph\u00fat: Th\u1ef1c hi\u1ec7n \u0111\u00fang th\u1eddi gian m\u1ed7i b\u00e0i, h\u1ea1n ch\u1ebf ngh\u1ec9 gi\u1eefa c\u00e1c \u0111\u1ed9ng t\u00e1c. N\u1ebfu m\u1ec7t, c\u00f3 th\u1ec3 d\u1eebng kho\u1ea3ng 5 gi\u00e2y \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp th\u1edf r\u1ed3i ti\u1ebfp t\u1ee5c, tr\u00e1nh ng\u1eaft qu\u00e3ng qu\u00e1 l\u00e2u.<\/p>\n
– Gi\u1eef nh\u1ecbp \u0111\u1ed9 c\u00f3 th\u1ec3 duy tr\u00ec tr\u1ecdn 2 ph\u00fat: Kh\u00f4ng g\u1eafng s\u1ee9c qu\u00e1 m\u1ee9c ngay t\u1eeb \u0111\u1ea7u. C\u1ea3m gi\u00e1c ph\u00f9 h\u1ee3p l\u00e0 “c\u00f3 th\u1eed th\u00e1ch nh\u01b0ng v\u1eabn n\u00f3i chuy\u1ec7n \u0111\u01b0\u1ee3c”.<\/p>\n
– Chia nh\u1ecf c\u00e1c b\u00e0i gi\u1eef t\u01b0 th\u1ebf: V\u1edbi plank ho\u1eb7c ng\u1ed3i d\u1ef1a t\u01b0\u1eddng, kh\u00f4ng c\u1ea7n gi\u1eef li\u00ean t\u1ee5c 2 ph\u00fat; c\u00f3 th\u1ec3 chia th\u00e0nh 3\u20134 l\u1ea7n, m\u1ed7i l\u1ea7n 20\u201330 gi\u00e2y, ngh\u1ec9 ng\u1eafn kho\u1ea3ng 10 gi\u00e2y \u0111\u1ec3 tr\u00e1nh qu\u00e1 t\u1ea3i.<\/p>\n
– T\u1eadp lu\u00e2n phi\u00ean c\u00e1c nh\u00f3m c\u01a1: S\u1eafp x\u1ebfp b\u00e0i t\u1eadp xen k\u1ebd th\u00e2n tr\u00ean \u2013 th\u00e2n d\u01b0\u1edbi \u2013 c\u01a1 l\u00f5i \u0111\u1ec3 duy tr\u00ec v\u1eadn \u0111\u1ed9ng to\u00e0n th\u00e2n v\u00e0 t\u1ea1o th\u1eddi gian h\u1ed3i ph\u1ee5c ng\u1eafn cho t\u1eebng nh\u00f3m c\u01a1.<\/p>\n
– \u0110\u1eb7t s\u1eb5n th\u1eddi gian cho m\u1ed7i b\u00e0i: C\u00e0i 2 ph\u00fat\/b\u00e0i v\u00e0 chuy\u1ec3n ngay sang b\u00e0i ti\u1ebfp theo khi c\u00f3 t\u00edn hi\u1ec7u, t\u1eadp trung v\u00e0o k\u1ef9 thu\u1eadt thay v\u00ec nh\u00ecn \u0111\u1ed3ng h\u1ed3.<\/p>\n
– T\u1ea7n su\u1ea5t t\u1eadp luy\u1ec7n h\u1ee3p l\u00fd: N\u00ean t\u1eadp 5 bu\u1ed5i\/tu\u1ea7n, ngh\u1ec9 2 ng\u00e0y \u0111\u1ec3 c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i. Ng\u01b0\u1eddi m\u1edbi t\u1eadp b\u1eaft \u0111\u1ea7u 3 bu\u1ed5i\/tu\u1ea7n, t\u0103ng d\u1ea7n l\u00ean 4 r\u1ed3i 5 bu\u1ed5i.<\/p>\n
– X\u1eed tr\u00ed khi \u0111au nh\u1ee9c: Kh\u00f4ng n\u00ean t\u1eadp c\u00e1c ng\u00e0y li\u00ean ti\u1ebfp. Ng\u00e0y ngh\u1ec9 c\u00f3 th\u1ec3 \u0111i b\u1ed9 nh\u1eb9, gi\u00e3n c\u01a1 ho\u1eb7c b\u01a1i l\u1ed9i \u0111\u1ec3 t\u0103ng tu\u1ea7n ho\u00e0n m\u00e0 kh\u00f4ng l\u00e0m qu\u00e1 t\u1ea3i c\u01a1 b\u1eafp.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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C\u00f3 n\u00ean b\u1ed5 sung qu\u00e1 nhi\u1ec1u protein \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp khi gym-<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
M\u1eb9o t\u0103ng c\u01a1 hi\u1ec7u qu\u1ea3 khi t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh 1 l\u1ea7n\/tu\u1ea7n SK\u0110S – Kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u00f3 th\u1eddi gian t\u1eadp luy\u1ec7n nhi\u1ec1u bu\u1ed5i m\u1ed7i tu\u1ea7n. Tuy nhi\u00ean, t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh ch\u1ec9 m\u1ed9t l\u1ea7n m\u1ed7i tu\u1ea7n v\u1eabn c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u01a1 v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe n\u1ebfu bu\u1ed5i t\u1eadp \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf […]<\/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-2141","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\/2141","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=2141"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/2141\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2141"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2141"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2141"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}