\n $\"5$ <\/a>5 b\u00e0i t\u1eadp \u0111\u1ed1t calo m\u1ea1nh, hi\u1ec7u qu\u1ea3 ngang \u0111i b\u1ed9 10.000 b\u01b0\u1edbc<\/a><\/p>\n

SK\u0110S – Kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u00f3 th\u1eddi gian ho\u1eb7c \u0111i\u1ec1u ki\u1ec7n \u0111i b\u1ed9 \u0111\u1ee7 10.000 b\u01b0\u1edbc m\u1ed7i ng\u00e0y. Nhi\u1ec1u b\u00e0i t\u1eadp tim m\u1ea1ch c\u00f3 th\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng, th\u1eadm ch\u00ed cao h\u01a1n, trong th\u1eddi gian ng\u1eafn h\u01a1n, gi\u00fap \u0111\u1ed1t calo, t\u0103ng s\u1ee9c b\u1ec1n v\u00e0 c\u1ea3i thi\u1ec7n r\u00f5 r\u1ec7t s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/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), m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp c\u00f3 kh\u1ea3 n\u0103ng \u0111\u1ed1t calo nhi\u1ec1u h\u01a1n ch\u1ea1y b\u1ed9<\/a> nh\u1edd huy \u0111\u1ed9ng \u0111\u1ed3ng th\u1eddi nhi\u1ec1u nh\u00f3m c\u01a1 l\u1edbn, k\u1ebft h\u1ee3p v\u1eadn \u0111\u1ed9ng \u0111a kh\u1edbp v\u00e0 duy tr\u00ec nh\u1ecbp tim \u1edf m\u1ee9c cao trong th\u1eddi gian ng\u1eafn.<\/p>\n

Kh\u00e1c v\u1edbi ch\u1ea1y b\u1ed9 c\u01b0\u1eddng \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh ch\u1ee7 y\u1ebfu theo tr\u1ee5c tr\u01b0\u1edbc – sau, c\u00e1c b\u00e0i t\u1eadp n\u00e0y bao g\u1ed3m chuy\u1ec3n \u0111\u1ed9ng \u0111a m\u1eb7t ph\u1eb3ng, pha b\u00f9ng n\u1ed5 v\u00e0 thay \u0111\u1ed5i t\u1ed1c \u0111\u1ed9 li\u00ean t\u1ee5c, khi\u1ebfn c\u01a1 th\u1ec3 ph\u1ea3i ti\u00eau hao nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n cho c\u1ea3 v\u1eadn \u0111\u1ed9ng v\u00e0 ph\u1ee5c h\u1ed3i sau t\u1eadp. Ngo\u00e0i ra, c\u00e1c b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao nh\u01b0 HIIT<\/a>, burpees hay xoay t\u1ea1 chu\u00f4ng c\u00f2n t\u1ea1o hi\u1ec7u \u1ee9ng t\u0103ng ti\u00eau th\u1ee5 oxy sau t\u1eadp (EPOC), gi\u00fap qu\u00e1 tr\u00ecnh \u0111\u1ed1t calo ti\u1ebfp t\u1ee5c di\u1ec5n ra ngay c\u1ea3 khi \u0111\u00e3 k\u1ebft th\u00fac bu\u1ed5i t\u1eadp.<\/p>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 8 b\u00e0i t\u1eadp c\u00f3 kh\u1ea3 n\u0103ng \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n ch\u1ea1y b\u1ed9, \u0111\u1ed3ng th\u1eddi mang l\u1ea1i l\u1ee3i \u00edch to\u00e0n di\u1ec7n cho tim m\u1ea1ch v\u00e0 h\u1ec7 c\u01a1 x\u01b0\u01a1ng kh\u1edbp n\u1ebfu \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt.<\/p>\n

1. Nh\u1ea3y d\u00e2y \u0111\u1ed1t calo nhi\u1ec1u h\u01a1n ch\u1ea1y b\u1ed9<\/strong><\/h2>\nNh\u1ea3y d\u00e2y c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y kho\u1ea3ng 800 – 1.000 calo\/gi\u1edd, l\u00e0 b\u00e0i t\u1eadp cardio <\/a>c\u01b0\u1eddng \u0111\u1ed9 cao t\u00e1c \u0111\u1ed9ng to\u00e0n th\u00e2n, gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p, t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp ch\u00e2n, vai v\u00e0 c\u01a1 b\u1ee5ng.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt:<\/em><\/p>\n
– Gi\u1eef th\u00e2n ng\u01b0\u1eddi th\u1eb3ng, m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc, vai th\u1ea3 l\u1ecfng.<\/p>\n
– Xoay d\u00e2y b\u1eb1ng c\u1ed5 tay, h\u1ea1n ch\u1ebf d\u00f9ng c\u00e1nh tay \u0111\u1ec3 tr\u00e1nh m\u1ecfi vai.<\/p>\n
– Nh\u1ea3y b\u1eb1ng m\u0169i b\u00e0n ch\u00e2n, g\u1ed1i h\u01a1i ch\u00f9ng, ti\u1ebfp \u0111\u1ea5t nh\u1eb9 nh\u00e0ng.<\/p>\n
– Th\u1edf \u0111\u1ec1u, tr\u00e1nh nh\u1ea3y qu\u00e1 cao g\u00e2y \u00e1p l\u1ef1c l\u00ean kh\u1edbp g\u1ed1i v\u00e0 c\u1ed5 ch\u00e2n.<\/p>\n
Khuy\u1ebfn c\u00e1o:<\/em> Ng\u01b0\u1eddi m\u1edbi n\u00ean t\u1eadp theo hi\u1ec7p ng\u1eafn (30\u201360 gi\u00e2y), ngh\u1ec9 xen k\u1ebd; \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed9 d\u00e0i d\u00e2y ph\u00f9 h\u1ee3p chi\u1ec1u cao (\u0111\u1ee9ng gi\u1eefa d\u00e2y, tay c\u1ea7m l\u00ean ngang n\u00e1ch) \u0111\u1ec3 h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n
\n
\n $\"8$ \n <\/div>
\n
Nh\u1ea3y d\u00e2y c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y kho\u1ea3ng 800\u20131.000 calo\/gi\u1edd.<\/p>\n<\/figcaption><\/figure>\n
2. HIIT (T\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao ng\u1eaft qu\u00e3ng)<\/strong><\/h2>\n
HIIT c\u00f3 th\u1ec3 gi\u00fap ti\u00eau hao 600 – 1.000 calo\/gi\u1edd b\u1eb1ng c\u00e1ch xen k\u1ebd c\u00e1c pha v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao v\u1edbi th\u1eddi gian ngh\u1ec9 ng\u1eafn. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y k\u00edch ho\u1ea1t c\u1ea3 h\u1ec7 n\u0103ng l\u01b0\u1ee3ng hi\u1ebfu kh\u00ed v\u00e0 k\u1ef5 kh\u00ed, \u0111\u1ed3ng th\u1eddi duy tr\u00ec m\u1ee9c trao \u0111\u1ed5i ch\u1ea5t cao sau bu\u1ed5i t\u1eadp.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt:<\/em><\/p>\n
– Kh\u1edfi \u0111\u1ed9ng k\u1ef9 5\u201310 ph\u00fat tr\u01b0\u1edbc khi t\u1eadp.<\/p>\n
– Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u00fang bi\u00ean \u0111\u1ed9, ki\u1ec3m so\u00e1t th\u00e2n ng\u01b0\u1eddi.<\/p>\n
– Si\u1ebft nh\u1eb9 c\u01a1 b\u1ee5ng \u0111\u1ec3 b\u1ea3o v\u1ec7 c\u1ed9t s\u1ed1ng khi squat, plank, burpee.<\/p>\n
– Th\u1eddi gian ngh\u1ec9 \u0111\u1ee7 \u0111\u1ec3 nh\u1ecbp tim h\u1ea1 b\u1edbt tr\u01b0\u1edbc v\u00f2ng ti\u1ebfp theo.<\/p>\n
Khuy\u1ebfn c\u00e1o:<\/em> HIIT kh\u00f4ng n\u00ean t\u1eadp h\u1eb1ng ng\u00e0y; t\u1ea7n su\u1ea5t ph\u00f9 h\u1ee3p l\u00e0 2\u20133 bu\u1ed5i\/tu\u1ea7n. Ng\u01b0\u1eddi m\u1edbi n\u00ean ch\u1ecdn c\u00e1c \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n nh\u01b0 squat <\/a>tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, ch\u1ed1ng \u0111\u1ea9y t\u01b0\u1eddng ho\u1eb7c plank ng\u1eafn.<\/p>\n
\n
\n $\"8$ \n <\/div>
\n
HIIT c\u00f3 th\u1ec3 gi\u00fap ti\u00eau hao 600\u20131.000 calo\/gi\u1edd b\u1eb1ng c\u00e1ch xen k\u1ebd c\u00e1c pha v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao v\u1edbi th\u1eddi gian ngh\u1ec9 ng\u1eafn.<\/p>\n<\/figcaption><\/figure>\n
3. B\u01a1i l\u1ed9i<\/h2>\n
B\u01a1i l\u1ed9i<\/a> gi\u00fap \u0111\u1ed1t ch\u00e1y kho\u1ea3ng 700\u2013900 calo\/gi\u1edd, t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn h\u1ea7u h\u1ebft c\u00e1c nh\u00f3m c\u01a1 l\u1edbn, \u0111\u1eb7c bi\u1ec7t l\u00e0 l\u01b0ng, vai v\u00e0 c\u01a1 b\u1ee5ng, \u0111\u1ed3ng th\u1eddi \u00edt g\u00e2y \u00e1p l\u1ef1c l\u00ean kh\u1edbp.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt:<\/em><\/p>\n
– Gi\u1eef th\u00e2n ng\u01b0\u1eddi n\u1ed5i ngang m\u1eb7t n\u01b0\u1edbc, tr\u00e1nh v\u00f5ng l\u01b0ng.<\/p>\n
– \u0110\u1ed9ng t\u00e1c tay k\u00e9o n\u01b0\u1edbc d\u00e0i, li\u1ec1n m\u1ea1ch, k\u1ebft h\u1ee3p nh\u1ecbp th\u1edf \u0111\u1ec1u.<\/p>\n
– \u0110\u1ea1p ch\u00e2n t\u1eeb h\u00f4ng, kh\u00f4ng g\u1eadp g\u1ed1i qu\u00e1 m\u1ee9c.<\/p>\n
– Thay \u0111\u1ed5i ki\u1ec3u b\u01a1i \u0111\u1ec3 h\u1ea1n ch\u1ebf qu\u00e1 t\u1ea3i c\u1ee5c b\u1ed9.<\/p>\n
Khuy\u1ebfn c\u00e1o:<\/em> Ng\u01b0\u1eddi m\u1edbi n\u00ean b\u01a1i v\u1edbi t\u1ed1c \u0111\u1ed9 v\u1eeba, \u01b0u ti\u00ean k\u1ef9 thu\u1eadt h\u01a1n c\u01b0\u1eddng \u0111\u1ed9.<\/p>\n
\n
\n $\"8$ \n <\/div>
\n
B\u01a1i l\u1ed9i gi\u00fap \u0111\u1ed1t ch\u00e1y kho\u1ea3ng 700\u2013900 calo\/gi\u1edd.<\/p>\n<\/figcaption><\/figure>\n
4. Ch\u00e8o thuy\u1ec1n <\/strong><\/h2>\n
Ch\u00e8o thuy\u1ec1n c\u00f3 th\u1ec3 ti\u00eau hao 600 – 900 calo\/gi\u1edd. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp to\u00e0n th\u00e2n gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh, s\u1ee9c b\u1ec1n v\u00e0 c\u1ea3i thi\u1ec7n r\u00f5 r\u1ec7t s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt:<\/em><\/p>\n
– Kh\u1edfi l\u1ef1c t\u1eeb ch\u00e2n, kh\u00f4ng k\u00e9o tay tr\u01b0\u1edbc.<\/p>\n
– Gi\u1eef l\u01b0ng th\u1eb3ng, ng\u1ef1c m\u1edf, tr\u00e1nh g\u00f9 l\u01b0ng.<\/p>\n
– Tr\u00ecnh t\u1ef1 chu\u1ea9n: ch\u00e2n – th\u00e2n – tay, khi tr\u1edf v\u1ec1 l\u00e0m ng\u01b0\u1ee3c l\u1ea1i.<\/p>\n
– Si\u1ebft c\u01a1 b\u1ee5ng xuy\u00ean su\u1ed1t \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng.<\/p>\n
\n
\n $\"8$ \n <\/div>
\n
Ch\u00e8o thuy\u1ec1n c\u00f3 th\u1ec3 ti\u00eau hao 600\u2013900 calo\/gi\u1edd.<\/p>\n<\/figcaption><\/figure>\n
5. Kickboxing <\/strong><\/h2>\n
Kickboxing gi\u00fap \u0111\u1ed1t ch\u00e1y kho\u1ea3ng 700 – 900 calo\/gi\u1edd, nh\u1edd c\u00e1c chu\u1ed7i \u0111\u1ed9ng t\u00e1c b\u00f9ng n\u1ed5 k\u1ebft h\u1ee3p di chuy\u1ec3n ch\u00e2n, xoay th\u00e2n v\u00e0 \u0111\u00f2n tay.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt:<\/em><\/p>\n
– Gi\u1eef t\u01b0 th\u1ebf tr\u1ee5 v\u1eefng, g\u1ed1i h\u01a1i ch\u00f9ng.<\/p>\n
– Xoay h\u00f4ng v\u00e0 th\u00e2n ng\u01b0\u1eddi khi ra \u0111\u00f2n \u0111\u1ec3 ph\u00e2n t\u00e1n l\u1ef1c.<\/p>\n
– Tay kh\u00f4ng ra \u0111\u00f2n gi\u1eef b\u1ea3o v\u1ec7 c\u1eb1m v\u00e0 ng\u1ef1c.<\/p>\n
– Th\u1edf m\u1ea1nh khi ra \u0111\u00f2n gi\u00fap t\u0103ng hi\u1ec7u qu\u1ea3 v\u00e0 gi\u1ea3m c\u0103ng c\u01a1.<\/p>\n
Khuy\u1ebfn c\u00e1o:<\/i> Kh\u00f4ng kh\u00f3a kh\u1edbp g\u1ed1i v\u00e0 khu\u1ef7u tay khi \u0111\u00e1 ho\u1eb7c \u0111\u1ea5m.<\/p>\n
\n
\n $\"8$ \n <\/div>
\n
Kickboxing gi\u00fap \u0111\u1ed1t ch\u00e1y kho\u1ea3ng 700\u2013900 calo\/gi\u1edd.<\/p>\n<\/figcaption><\/figure>\n
6. Burpees<\/strong><\/h2>\n
Burpees l\u00e0 b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 r\u1ea5t cao, c\u00f3 th\u1ec3 ti\u00eau hao 700 – 1.000 calo\/gi\u1edd, do li\u00ean t\u1ee5c chuy\u1ec3n \u0111\u1ed5i gi\u1eefa squat, plank, ch\u1ed1ng \u0111\u1ea9y v\u00e0 nh\u1ea3y.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt:<\/em><\/p>\n
– Gi\u1eef l\u01b0ng th\u1eb3ng khi \u1edf t\u01b0 th\u1ebf plank.<\/p>\n
– H\u1ea1 ng\u01b0\u1eddi c\u00f3 ki\u1ec3m so\u00e1t, tr\u00e1nh “r\u01a1i t\u1ef1 do”.<\/p>\n
– Ti\u1ebfp \u0111\u1ea5t b\u1eb1ng m\u0169i b\u00e0n ch\u00e2n, g\u1ed1i m\u1ec1m.<\/p>\n
– C\u00f3 th\u1ec3 b\u1ecf pha nh\u1ea3y ho\u1eb7c ch\u1ed1ng \u0111\u1ea9y n\u1ebfu th\u1ec3 l\u1ef1c h\u1ea1n ch\u1ebf.<\/p>\n
\n
\n $\"8$ \n <\/div>
\n
Burpees l\u00e0 b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 r\u1ea5t cao, c\u00f3 th\u1ec3 ti\u00eau hao 700\u20131.000 calo\/gi\u1edd.<\/p>\n<\/figcaption><\/figure>\n
7. C\u00e1c b\u00e0i t\u1eadp ph\u1ed1i h\u1ee3p nhi\u1ec1u kh\u1edbp <\/strong><\/h2>\n
C\u00e1c b\u00e0i t\u1eadp ph\u1ee9c h\u1ee3p nh\u01b0 squat, n\u00e2ng t\u1ea1<\/a>, \u0111\u1ea9y – k\u00e9o t\u1ea1 theo v\u00f2ng tr\u00f2n, ngh\u1ec9 ng\u1eafn, c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y 600\u2013800 calo\/gi\u1edd, \u0111\u1ed3ng th\u1eddi k\u00e9o d\u00e0i hi\u1ec7u \u1ee9ng \u0111\u1ed1t calo sau t\u1eadp.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt:<\/em><\/p>\n
– \u01afu ti\u00ean k\u1ef9 thu\u1eadt h\u01a1n tr\u1ecdng l\u01b0\u1ee3ng t\u1ea1.<\/p>\n
– Gi\u1eef c\u1ed9t s\u1ed1ng trung t\u00ednh khi squat v\u00e0 deadlift.<\/p>\n
– H\u00edt v\u00e0o khi h\u1ea1 t\u1ea1, th\u1edf ra khi n\u00e2ng t\u1ea1.<\/p>\n
– Tr\u00e1nh n\u00edn th\u1edf k\u00e9o d\u00e0i.<\/p>\n
– Th\u1ef1c hi\u1ec7n 3 hi\u1ec7p squat, m\u1ed7i hi\u1ec7p 12 l\u1ea7n, ngh\u1ec9 60\u201390 gi\u00e2y gi\u1eefa c\u00e1c hi\u1ec7p.<\/p>\n
\n
\n $\"8$ \n <\/div>
\n
C\u00e1c b\u00e0i t\u1eadp ph\u1ee9c h\u1ee3p nh\u01b0 squat, n\u00e2ng t\u1ea1, \u0111\u1ea9y \u2013 k\u00e9o t\u1ea1 theo v\u00f2ng tr\u00f2n, ngh\u1ec9 ng\u1eafn, c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y 600\u2013800 calo\/gi\u1edd.<\/p>\n<\/figcaption><\/figure>\n
8. Xoay t\u1ea1 chu\u00f4ng<\/h2>\n
Xoay t\u1ea1 chu\u00f4ng c\u00f3 th\u1ec3 ti\u00eau hao 800 – 1.200 calo\/gi\u1edd n\u1ebfu th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt v\u00e0 c\u01b0\u1eddng \u0111\u1ed9.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt:<\/em><\/p>\n
– G\u1eadp h\u00f4ng, kh\u00f4ng g\u1eadp l\u01b0ng; l\u01b0ng lu\u00f4n th\u1eb3ng.<\/p>\n
– L\u1ef1c \u0111\u1ea9y \u0111\u1ebfn t\u1eeb h\u00f4ng v\u00e0 ch\u00e2n, kh\u00f4ng d\u00f9ng vai.<\/p>\n
– T\u1ea1 ch\u1ec9 c\u1ea7n l\u00ean ngang ng\u1ef1c.<\/p>\n
– Si\u1ebft c\u01a1 m\u00f4ng v\u00e0 c\u01a1 b\u1ee5ng \u1edf cu\u1ed1i pha \u0111\u1ea9y.<\/p>\n
\n
\n $\"8$ \n <\/div>
\n
Xoay t\u1ea1 chu\u00f4ng c\u00f3 th\u1ec3 ti\u00eau hao 800\u20131.200 calo\/gi\u1edd.<\/p>\n<\/figcaption><\/figure>\n
L\u01b0u \u00fd khi t\u1eadp luy\u1ec7n<\/strong><\/h3>\n
L\u01b0\u1ee3ng calo ti\u00eau hao ph\u1ee5 thu\u1ed9c v\u00e0o c\u01b0\u1eddng \u0111\u1ed9, th\u1eddi gian t\u1eadp, c\u00e2n n\u1eb7ng v\u00e0 kh\u1ed1i l\u01b0\u1ee3ng c\u01a1. C\u00e1c con s\u1ed1 trong b\u00e0i mang t\u00ednh \u01b0\u1edbc t\u00ednh v\u00e0 c\u00f3 th\u1ec3 kh\u00e1c nhau gi\u1eefa t\u1eebng c\u00e1 nh\u00e2n. \u0110\u1ec3 \u0111\u1ed1t ch\u00e1y calo an to\u00e0n v\u00e0 b\u1ec1n v\u1eefng n\u00ean:<\/p>\n
– K\u1ebft h\u1ee3p cardio v\u00e0 t\u1eadp s\u1ee9c m\u1ea1nh.<\/p>\n
– \u01afu ti\u00ean k\u1ef9 thu\u1eadt \u0111\u00fang tr\u01b0\u1edbc khi t\u0103ng c\u01b0\u1eddng \u0111\u1ed9.<\/p>\n
– L\u1eafng nghe t\u00edn hi\u1ec7u c\u01a1 th\u1ec3 \u0111\u1ec3 ph\u00f2ng tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
\n
\n
4 b\u00ed quy\u1ebft ch\u1ea1y b\u1ed9 d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
5 b\u00e0i t\u1eadp \u0111\u1ed1t calo m\u1ea1nh, hi\u1ec7u qu\u1ea3 ngang \u0111i b\u1ed9 10.000 b\u01b0\u1edbc SK\u0110S – Kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u00f3 th\u1eddi gian ho\u1eb7c \u0111i\u1ec1u ki\u1ec7n \u0111i b\u1ed9 \u0111\u1ee7 10.000 b\u01b0\u1edbc m\u1ed7i ng\u00e0y. Nhi\u1ec1u b\u00e0i t\u1eadp tim m\u1ea1ch c\u00f3 th\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng, th\u1eadm ch\u00ed cao h\u01a1n, trong th\u1eddi gian ng\u1eafn h\u01a1n, gi\u00fap […]<\/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-2142","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\/2142","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=2142"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/2142\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2142"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2142"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2142"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}