\n $\"6$ <\/a>6 b\u00e0i t\u1eadp t\u1ed1t nh\u1ea5t gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 ng\u0103n ng\u1eeba b\u00e9o ph\u00ec<\/a><\/p>\n

SK\u0110S – T\u1eadp th\u1ec3 d\u1ee5c mang l\u1ea1i r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe, gi\u00fap c\u1ea3i thi\u1ec7n tim m\u1ea1ch, t\u0103ng s\u1ee9c m\u1ea1nh, s\u1ee9c b\u1ec1n c\u01a1 b\u1eafp, tinh th\u1ea7n t\u1ed1t h\u01a1n v\u00e0 gi\u00fap gi\u1ea3m c\u00e2n, ng\u1eeba b\u00e9o ph\u00ec\u2026<\/p>\n<\/div>\n

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1. Mu\u1ed1n gi\u1ea3m c\u00e2n c\u1ea7n \u0111\u1ed1t ch\u00e1y calo nhi\u1ec1u h\u01a1n m\u1ee9c h\u1ea5p th\u1ee5<\/strong><\/h2>\n
C\u01a1 th\u1ec3 c\u1ea7n n\u0103ng l\u01b0\u1ee3ng kh\u00f4ng ch\u1ec9 \u0111\u1ec3 duy tr\u00ec nh\u1eefng ho\u1ea1t \u0111\u1ed9ng s\u1ed1ng nh\u01b0 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a h\u1ec7 tim m\u1ea1ch, h\u1ec7 b\u00e0i ti\u1ebft, h\u1ec7 h\u00f4 h\u1ea5p\u2026 khi ng\u1ee7 v\u00e0 ngh\u1ec9 ng\u01a1i, m\u00e0 c\u00f2n c\u1ea7n n\u0103ng l\u01b0\u1ee3ng cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng kh\u00e1c nh\u01b0 l\u00e0m vi\u1ec7c, h\u1ecdc t\u1eadp, t\u1eadp luy\u1ec7n\u2026 <\/p>\n
Ch\u00ednh v\u00ec v\u1eady, h\u1eb1ng ng\u00e0y, m\u1ed7i ng\u01b0\u1eddi \u0111\u1ec1u ph\u1ea3i n\u1ea1p calo cho c\u01a1 th\u1ec3. Tuy nhi\u00ean, n\u1ebfu th\u1eeba calo, l\u01b0\u1ee3ng calo d\u01b0 th\u1eeba n\u00e0y s\u1ebd t\u1ea1o th\u00e0nh ch\u1ea5t b\u00e9o. Khi ch\u1ea5t b\u00e9o t\u00edch t\u1ee5 qu\u00e1 nhi\u1ec1u s\u1ebd g\u00e2y t\u0103ng c\u00e2n.<\/p>\n
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\n $\"C\u1ea7n$ \n <\/div>
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Khi ch\u1ea5t b\u00e9o t\u00edch t\u1ee5 qu\u00e1 nhi\u1ec1u s\u1ebd g\u00e2y t\u0103ng c\u00e2n.<\/p>\n<\/figcaption><\/figure>\n
Do \u0111\u00f3, \u0111\u1ec3 gi\u1ea3m c\u00e2n an to\u00e0n<\/a>, ng\u01b0\u1eddi t\u1eadp c\u1ea7n \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo<\/a> h\u01a1n m\u1ee9c h\u1ea5p th\u1ee5. BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y (Nguy\u00ean B\u00e1c s\u0129 \u0110\u1ed9i tuy\u1ec3n b\u00f3ng \u0111\u00e1 nam Qu\u1ed1c gia v\u00e0 U23 Vi\u1ec7t Nam) cho hay, nh\u1eefng tr\u01b0\u1eddng h\u1ee3p t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean nh\u01b0ng l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 l\u1ea1i d\u01b0 th\u1eeba li\u00ean t\u1ee5c, th\u00ec c\u0169ng kh\u00f4ng th\u1ec3 gi\u1ea3m c\u00e2n. <\/p>\n
Th\u00f4ng th\u01b0\u1eddng m\u1ed7i ng\u00e0y c\u01a1 th\u1ec3 c\u1ea7n 2.000 calo (v\u1edbi n\u1eef) – 2.500 calo (v\u1edbi nam gi\u1edbi) \u0111\u1ec3 duy tr\u00ec c\u00e2n n\u1eb7ng v\u00e0 \u0111\u1ea3m b\u1ea3o c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u01a1 b\u1ea3n. Vi\u1ec7c gi\u1ea3m 1 kg m\u1ed7i tu\u1ea7n \u0111\u01b0\u1ee3c coi l\u00e0 l\u00e0nh m\u1ea1nh. N\u1ebfu mu\u1ed1n gi\u1ea3m 1kg trong 1 tu\u1ea7n, m\u1ed7i ng\u00e0y c\u1ea7n \u0111\u1ed1t ch\u00e1y kho\u1ea3ng 1.100 calo. <\/p>\n
Ngo\u00e0i ra, nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m c\u00e2n c\u0169ng ph\u1ea3i gi\u1ea3m l\u01b0\u1ee3ng calo h\u00e0ng ng\u00e0y xu\u1ed1ng kho\u1ea3ng 1.500 calo. B\u00ean c\u1ea1nh \u0111\u00f3, l\u01b0\u1ee3ng calo \u0111\u01b0\u1ee3c n\u1ea1p v\u00e0o lu\u00f4n lu\u00f4n ph\u1ea3i th\u1ea5p l\u01b0\u1ee3ng calo \u0111\u01b0\u1ee3c \u0111\u1ed1t ch\u00e1y.<\/p>\n
2. C\u1ea7n t\u1eadp trong bao l\u00e2u \u0111\u1ec3 gi\u1ea3m c\u00e2n?<\/strong><\/h2>\nNhi\u1ec1u ng\u01b0\u1eddi khi t\u1eadp luy\u1ec7n \u0111\u1ec1u mu\u1ed1n hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n ngay l\u1eadp t\u1ee9c: Gi\u1ea3m m\u1ed9t v\u00e0i c\u00e2n, gi\u1ea3m m\u1ee1 b\u1eafp tay, m\u1ee1 b\u1ee5ng gi\u1ea3m, c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc<\/a>\u2026 V\u00ec th\u1ebf \u0111\u00e3 s\u1eed d\u1ee5ng m\u1ed9t v\u00e0i ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u00e2n kh\u00f4ng an to\u00e0n, th\u1eadm ch\u00ed c\u00f3 th\u1ec3 l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe.<\/p>\n
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\n $\"C\u1ea7n$ \n <\/div>
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Nhi\u1ec1u ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m c\u00e2n ngay l\u1eadp t\u1ee9c n\u00ean \u0111\u00e3 t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c…<\/p>\n<\/figcaption><\/figure>\n
Tuy nhi\u00ean, theo BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y, ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang c\u1ea5p t\u1ed1c v\u00e0 t\u1eadp luy\u1ec7n c\u1ea5p t\u1ed1c \u0111\u1ec1u kh\u00f4ng c\u00f3 l\u1ee3i. \u0110\u1ec3 gi\u1ea3m c\u00e2n, c\u00f3 th\u1ec3 t\u1eadp c\u00e1c b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 trung b\u00ecnh\/c\u01b0\u1eddng \u0111\u1ed9 cao trong 150 ph\u00fat ho\u1eb7c 250 ph\u00fat m\u1ed7i tu\u1ea7n. Khi k\u1ebft h\u1ee3p gi\u1eefa t\u1eadp luy\u1ec7n v\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh<\/a>, ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 gi\u1ea3m 1 kg\/tu\u1ea7n m\u1ed9t c\u00e1ch l\u00e0nh m\u1ea1nh. Vi\u1ec7c c\u1eaft gi\u1ea3m l\u01b0\u1ee3ng calo v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c t\u1eeb 150-250 ph\u00fat\/tu\u1ea7n s\u1ebd gi\u00fap gi\u1ea3m c\u00e2n nhanh h\u01a1n.<\/p>\n
Tuy nhi\u00ean, \u0111\u1ec3 c\u00f3 k\u1ebft qu\u1ea3 gi\u1ea3m c\u00e2n r\u00f5 r\u1ec7t, c\u1ea7n c\u00f3 th\u1eddi gian t\u1eadp luy\u1ec7n nh\u1ea5t \u0111\u1ecbnh. Th\u00f4ng th\u01b0\u1eddng, ph\u1ea3i m\u1ea5t \u00edt nh\u1ea5t 6 tu\u1ea7n m\u1edbi th\u1ef1c s\u1ef1 th\u1ea5y \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 gi\u1ea3m c\u00e2n.<\/p>\n
K\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp n\u00ean b\u1eaft \u0111\u1ea7u b\u1eb1ng 3 tu\u1ea7n \u0111\u00e0o t\u1ea1o c\u01a1 b\u1ea3n \u0111\u1ec3 gi\u00fap ng\u01b0\u1eddi t\u1eadp quen v\u1edbi nh\u1ecbp tim t\u0103ng l\u00ean. Ti\u1ebfp theo l\u00e0 1 tu\u1ea7n t\u1eadp luy\u1ec7n m\u1ee9c \u0111\u1ed9 trung b\u00ecnh, sau \u0111\u00f3 l\u00e0 2 tu\u1ea7n t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh c\u01b0\u1eddng \u0111\u1ed9 cao h\u01a1n.<\/p>\n
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$\"6$ <\/a>
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6 th\u00f3i quen h\u00e0ng ng\u00e0y gi\u00fap gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
Ngo\u00e0i ra, c\u00f3 th\u1ec3 gi\u1ea3m c\u00e2n b\u1eb1ng c\u00e1ch x\u00e2y d\u1ef1ng kh\u1ed1i c\u01a1 b\u1eafp v\u1edbi chu k\u1ef3 t\u1eadp luy\u1ec7n th\u1ec3 h\u00ecnh ho\u1eb7c s\u1ee9c m\u1ea1nh \u00edt nh\u1ea5t 3 ng\u00e0y m\u1ed7i tu\u1ea7n trong 10 \u0111\u1ebfn 12 tu\u1ea7n. Khi c\u01a1 b\u1eafp t\u0103ng th\u00ec kh\u1ed1i l\u01b0\u1ee3ng m\u1ee1 th\u1eeba s\u1ebd gi\u1ea3m, c\u00e0ng c\u00f3 nhi\u1ec1u c\u01a1 b\u1eafp, c\u01a1 th\u1ec3 c\u00e0ng \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo, t\u1eeb \u0111\u00f3 gi\u00fap gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3.<\/p>\n
M\u1ed9t s\u1ed1 c\u00e1c b\u00e0i t\u1eadp luy\u1ec7n c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n<\/a>: Ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe, b\u01a1i l\u1ed9i, t\u1eadp t\u1ea1, squats, yoga, pilates\u2026<\/p>\n
C\u1ea7n l\u01b0u \u00fd, ng\u01b0\u1eddi t\u1eadp kh\u00f4ng n\u00ean \u0111\u1ec1 cao m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n m\u00e0 t\u1eadp li\u00ean t\u1ee5c, kh\u00f4ng c\u00f3 th\u1eddi gian ngh\u1ec9 ng\u01a1i. \u0110i\u1ec1u n\u00e0y khi\u1ebfn ng\u01b0\u1eddi t\u1eadp m\u1ec7t m\u1ecfi, \u0111au nh\u1ee9c c\u01a1 b\u1eafp, ki\u1ec7t s\u1ee9c, th\u1eadm ch\u00ed ch\u1ea5n th\u01b0\u01a1ng… T\u1ed1t nh\u1ea5t, \u0111\u1ec3 gi\u1ea3m c\u00e2n an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3, n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn chuy\u00ean gia tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n, tr\u00e1nh nh\u1eefng h\u1ec7 l\u1ee5y \u0111\u00e1ng ti\u1ebfc c\u00f3 th\u1ec3 x\u1ea3y ra.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/h3>\n
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Gi\u1ea3m c\u00e2n v\u00e0 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft nh\u1edd \u0111i b\u1ed9 sau b\u1eefa \u0103n.<\/p>\n<\/p><\/div>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
6 b\u00e0i t\u1eadp t\u1ed1t nh\u1ea5t gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 ng\u0103n ng\u1eeba b\u00e9o ph\u00ec SK\u0110S – T\u1eadp th\u1ec3 d\u1ee5c mang l\u1ea1i r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe, gi\u00fap c\u1ea3i thi\u1ec7n tim m\u1ea1ch, t\u0103ng s\u1ee9c m\u1ea1nh, s\u1ee9c b\u1ec1n c\u01a1 b\u1eafp, tinh th\u1ea7n t\u1ed1t h\u01a1n v\u00e0 gi\u00fap gi\u1ea3m c\u00e2n, ng\u1eeba b\u00e9o ph\u00ec\u2026 1. Mu\u1ed1n gi\u1ea3m c\u00e2n c\u1ea7n […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-291","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/291","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=291"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/291\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=291"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}