{"id":9446,"date":"2018-04-13T15:57:34","date_gmt":"2018-04-13T08:57:34","guid":{"rendered":"http:\/\/ttud.com.vn\/?p=9446"},"modified":"2018-04-13T15:57:34","modified_gmt":"2018-04-13T08:57:34","slug":"dung-nghi-chi-can-cham-tap-the-duc-ban-se-giam-duoc-can-co-the-con-nguoi-phuc-tap-hon-the-nhieu","status":"publish","type":"post","link":"https:\/\/casta.ttud.com.vn\/index.php\/dung-nghi-chi-can-cham-tap-the-duc-ban-se-giam-duoc-can-co-the-con-nguoi-phuc-tap-hon-the-nhieu\/","title":{"rendered":"\u0110\u1eebng ngh\u0129 ch\u1ec9 c\u1ea7n ch\u0103m t\u1eadp th\u1ec3 d\u1ee5c b\u1ea1n s\u1ebd gi\u1ea3m \u0111\u01b0\u1ee3c c\u00e2n, c\u01a1 th\u1ec3 con ng\u01b0\u1eddi ph\u1ee9c t\u1ea1p h\u01a1n th\u1ebf nhi\u1ec1u"},"content":{"rendered":"

N\u1ebfu b\u1ea1n \u0111\u00e3 \u0111\u1ed1t ch\u00e1y r\u1ea5t nhi\u1ec1u calo th\u00f4ng qua t\u1eadp th\u1ec3 d\u1ee5c, c\u01a1 th\u1ec3 s\u1ebd \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ec3 ti\u00eau t\u1ed1n \u00edt n\u0103ng l\u01b0\u1ee3ng cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng kh\u00e1c.<\/h2>\n
T\u1eadp th\u1ec3 d\u1ee5c, t\u1eadp th\u1ec3 d\u1ee5c th\u1eadt nhi\u1ec1u. Ch\u1ea1y \u0111i\u00ean cu\u1ed3ng v\u00e0 l\u1eb7p \u0111i l\u1eb7p l\u1ea1i nh\u1eefng b\u00e0i HIIT cho \u0111\u1ebfn khi g\u1ee5c xu\u1ed1ng trong v\u0169ng m\u1ed3 h\u1ed3i. B\u1ea1n tin r\u1eb1ng \u0111i\u1ec1u \u0111\u00f3 s\u1ebd khi\u1ebfn m\u1ee1 b\u1ee5ng tan ch\u1ea3y, v\u00e0 nh\u1eefng b\u00e0i t\u1eadp c\u00e0ng \u0111\u1ed1t nhi\u1ec1u calo th\u00ec c\u00e0ng gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n nhanh.<\/div>\n
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Nghe c\u0169ng c\u00f3 l\u00fd, nh\u01b0ng n\u1ebfu c\u00f3 m\u1ed9t ngh\u1ecbch l\u00fd \u1edf \u0111\u00e2y th\u00ec sao? T\u1eadp th\u1ec3 d\u1ee5c th\u1eadt nhi\u1ec1u kh\u00f4ng gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n.<\/p>\n

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\u0110\u1eebng ngh\u0129 ch\u1ec9 c\u1ea7n ch\u0103m t\u1eadp th\u1ec3 d\u1ee5c b\u1ea1n s\u1ebd gi\u1ea3m \u0111\u01b0\u1ee3c c\u00e2n, c\u01a1 th\u1ec3 con ng\u01b0\u1eddi ph\u1ee9c t\u1ea1p h\u01a1n th\u1ebf nhi\u1ec1u<\/em><\/p>\n<\/div>\n<\/div>\n

N\u0103m 2012, m\u1ed9t nh\u00f3m c\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u \u0110an M\u1ea1ch \u0111\u00e3 th\u1ef1c hi\u1ec7n m\u1ed9t th\u00ed nghi\u1ec7m r\u1ea5t \u0111\u01a1n gi\u1ea3n. H\u1ecd tuy\u1ec3n d\u1ee5ng m\u1ed9t nh\u00f3m thanh thi\u1ebfu ni\u00ean th\u1eeba c\u00e2n, chia h\u1ecd ra l\u00e0m 2 nh\u00f3m. T\u1ea5t c\u1ea3 \u0111\u01b0\u1ee3c y\u00eau c\u1ea7u t\u1eadp th\u1ec3 d\u1ee5c li\u00ean t\u1ee5c, ch\u1ea1y ho\u1eb7c \u0111\u1ea1p xe 6 ng\u00e0y\/tu\u1ea7n trong su\u1ed1t 13 tu\u1ea7n.<\/p>\n

Tuy nhi\u00ean, c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp c\u1ee7a 2 nh\u00f3m l\u00e0 kh\u00e1c nhau. Nh\u00f3m th\u1ee9 nh\u1ea5t ch\u1ec9 30 ph\u00fat m\u1ed7i ng\u00e0y, trong kho\u1ea3ng th\u1eddi gian \u0111\u00f3, \u1ee9ng vi\u00ean \u0111\u1ed1t ch\u00e1y kho\u1ea3ng 300 kcal. Nh\u00f3m th\u1ee9 hai t\u1eadp luy\u1ec7n \u1edf c\u01b0\u1eddng \u0111\u1ed9 g\u1ea5p \u0111\u00f4i, \u0111\u1ed1t kho\u1ea3ng 600 kcal m\u1ed7i l\u1ea7n.<\/p>\n

B\u1ea1n c\u00f3 th\u1ec3 \u0111o\u00e1n r\u1eb1ng nh\u00f3m th\u1ee9 2 s\u1ebd gi\u1ea3m nhi\u1ec1u c\u00e2n h\u01a1n nh\u00f3m 1. Nh\u01b0ng k\u1ebft qu\u1ea3 b\u1ea5t ng\u1edd: C\u1ea3 2 nh\u00f3m gi\u1ea3m \u0111\u01b0\u1ee3c s\u1ed1 l\u01b0\u1ee3ng c\u00e2n gi\u1ed1ng h\u1ec7t nhau.<\/p>\n

T\u1ea1i sao \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 x\u1ea3y ra? \u0110\u1ea7u ti\u00ean c\u1ea7n c\u00e2n nh\u1eafc t\u1edbi t\u00e1c \u0111\u1ed9ng c\u1ee7a m\u1ed9t bu\u1ed5i t\u1eadp luy\u1ec7n v\u1edbi c\u1ea3m gi\u00e1c th\u00e8m \u0103n. T\u1eadp th\u1ec3 d\u1ee5c k\u00edch th\u00edch b\u1ea1n th\u00e8m \u0103n, t\u1eadp nhi\u1ec1u th\u00ec b\u1ea1n c\u0169ng c\u00f3 xu h\u01b0\u1edbng \u0103n nhi\u1ec1u h\u01a1n, \u0111\u1ec3 b\u00f9 cho l\u01b0\u1ee3ng calo b\u1ea1n \u0111\u1ed1t ch\u00e1y.<\/p>\n

Nghi\u00ean c\u1ee9u cho th\u1ea5y m\u1ed9t s\u1ed1 ng\u01b0\u1eddi lu\u00f4n \u0103n nhi\u1ec1u calo h\u01a1n l\u01b0\u1ee3ng h\u1ecd \u0111\u1ed1t \u0111\u01b0\u1ee3c trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. Ng\u01b0\u1ee3c l\u1ea1i, m\u1ed9t s\u1ed1 ng\u01b0\u1eddi \u0103n \u00edt h\u01a1n.<\/p>\n

\u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi t\u1eadp th\u1ec3 d\u1ee5c m\u00e0 v\u1eabn t\u0103ng c\u00e2n, c\u00f3 th\u1ec3 h\u1ecd thu\u1ed9c v\u00e0o nh\u00f3m 1. Trong nh\u00f3m n\u00e0y, c\u00f3 m\u1ed9t hi\u1ec7n t\u01b0\u1ee3ng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 \u201cc\u1ea5p ph\u00e9p \u0111\u1ea1o \u0111\u1ee9c<\/i>\u201d, \u00e1m ch\u1ec9 nh\u1eefng ng\u01b0\u1eddi t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec3 cho ph\u00e9p m\u00ecnh \u0103n nhi\u1ec1u h\u01a1n.<\/p>\n

H\u1ecd ngh\u0129 r\u1eb1ng b\u1edfi m\u00ecnh \u0111\u00e3 t\u1eadp luy\u1ec7n nhi\u1ec1u, m\u00ecnh c\u0169ng \u0111\u00e1ng \u0111\u01b0\u1ee3c \u0103n nhi\u1ec1u h\u01a1n. K\u1ebft qu\u1ea3 l\u00e0 t\u1eadp th\u1ec3 d\u1ee5c kh\u00f4ng nh\u1eefng kh\u00f4ng gi\u00fap h\u1ecd gi\u1ea3m c\u00e2n, m\u00e0 c\u00f2n g\u00e2y hi\u1ec7u \u1ee9ng ng\u01b0\u1ee3c l\u1ea1i.<\/p>\n

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T\u1eadp th\u1ec3 d\u1ee5c khi\u1ebfn b\u1ea1n th\u00e8m \u0103n nhi\u1ec1u h\u01a1n<\/em><\/p>\n<\/div>\n<\/div>\n

Nh\u01b0ng c\u1ea3m gi\u00e1c th\u00e8m \u0103n kh\u00f4ng ph\u1ea3i l\u00e0 th\u1ee9 duy nh\u1ea5t ph\u00e1 b\u0129nh vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c gi\u1ea3m c\u00e2n. M\u1ed9t nh\u00e2n t\u1ed1 b\u1ea5t ng\u1edd h\u01a1n, \u0111\u00f3 l\u00e0 t\u1eadp th\u1ec3 d\u1ee5c qu\u00e1 nhi\u1ec1u ho\u1eb7c qu\u00e1 n\u1eb7ng khi\u1ebfn b\u1ea1n suy gi\u1ea3m ho\u1ea1t \u0111\u1ed9ng trong kho\u1ea3ng th\u1eddi gian c\u00f2n l\u1ea1i c\u1ee7a ng\u00e0y.<\/p>\n

N\u0103m 2000, James Levine t\u1eeb Mayo Clinic l\u00e0 ng\u01b0\u1eddi \u0111\u1ea7u ti\u00ean \u0111\u1ec1 xu\u1ea5t kh\u00e1i ni\u1ec7m NEAT (non-exercise activity thermogenesis<\/i>) l\u00e0 s\u1ef1 sinh nhi\u1ec7t sinh h\u1ecdc hay l\u01b0\u1ee3ng calo b\u1ea1n \u0111\u1ed1t m\u00e0 kh\u00f4ng ph\u1ea3i trong qu\u00e1 tr\u00ecnh th\u1ec3 d\u1ee5c ho\u1eb7c \u0103n u\u1ed1ng \u2013 v\u00ed d\u1ee5 nh\u01b0 \u0111\u00e1nh m\u00e1y, n\u1ea5u \u0103n, l\u00e0m v\u01b0\u1eddn, l\u00e0m vi\u1ec7c t\u1ea1i nh\u00e0, ho\u1eb7c th\u1eadm ch\u00ed thay \u0111\u1ed5i t\u01b0 th\u1ebf tr\u00ean gh\u1ebf c\u1ee7a b\u1ea1n.<\/p>\n

B\u1ea1n c\u00f3 th\u1ec3 ngh\u0129 r\u1eb1ng nh\u1eefng ho\u1ea1t \u0111\u1ed9ng n\u00e0y ch\u1eb3ng th\u1ea5m th\u00e1p v\u00e0o \u0111\u00e2u, nh\u01b0ng s\u1ef1 th\u1eadt \u0111\u00e1ng ng\u1ea1c nhi\u00ean, 2 ng\u01b0\u1eddi c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00eanh nhau t\u1edbi 2.000 kcal m\u1ed7i ng\u00e0y trong qu\u00e1 tr\u00ecnh NEAT. N\u00f3 \u0111\u00f3ng g\u00f3p kh\u00e1 l\u1edbn v\u00e0o vi\u1ec7c ti\u00eau th\u1ee5 n\u0103ng l\u01b0\u1ee3ng c\u1ee7a b\u1ea1n.<\/p>\n

Trung b\u00ecnh, h\u1ea7u h\u1ebft ch\u00fang ta s\u1ebd \u0111\u1ed1t 1 kcal\/kg c\u00e2n n\u1eb7ng c\u01a1 th\u1ec3 trong m\u1ed7i gi\u1edd ngh\u1ec9 ng\u01a1i. \u0110\u00f3 l\u00e0 t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t trong tr\u1ea1ng th\u00e1i ngh\u1ec9 c\u1ee7a b\u1ea1n, \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 RMR. Theo nghi\u00ean c\u1ee9u, ngay c\u1ea3 vi\u1ec7c ng\u1ed3i tr\u01b0\u1edbc m\u00e1y t\u00ednh v\u00e0 d\u00e1n m\u1eaft v\u00e0o n\u00f3, b\u1ea1n c\u0169ng s\u1ebd \u0111\u1ed1t \u0111\u01b0\u1ee3c nhi\u1ec1u h\u01a1n kho\u1ea3ng 5% calo so v\u1edbi m\u1ee9c RMR, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 10-20 kcal\/gi\u1edd.<\/p>\n

H\u00e3y \u0111\u1ee9ng l\u00ean v\u00e0 \u0111i b\u1ed9 xung quanh v\u00e0 b\u1ea1n \u0111ang \u0111\u1ed1t kho\u1ea3ng 10% nhi\u1ec1u h\u01a1n. Ngay c\u1ea3 nh\u1eefng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u00f4 d\u1ee5ng nh\u1ea5t, nh\u01b0 quay c\u00e1i fidget c\u0169ng l\u00e0m t\u0103ng 20-40% m\u1ee9c n\u0103ng l\u01b0\u1ee3ng RMR c\u1ee7a b\u1ea1n.<\/p>\n

B\u00e2y gi\u1edd, x\u00e9t tr\u01b0\u1eddng h\u1ee3p b\u1ea1n \u0111\u00e3 t\u1eadp th\u1ec3 d\u1ee5c n\u1eb7ng v\u00e0 c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi. \u0110\u01a1n gi\u1ea3n l\u00e0 v\u00ec vi\u1ec7c t\u1eadp luy\u1ec7n \u0111\u00e3 khi\u1ebfn b\u1ea1n c\u1ea1n ki\u1ec7t n\u0103ng l\u01b0\u1ee3ng. Khi b\u1ea1n r\u1eddi kh\u1ecfi ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c, b\u1ea1n s\u1ebd th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng kh\u00e1c \u00edt h\u01a1n nhi\u1ec1u so v\u1edbi khi b\u1ea1n kh\u00f4ng t\u1eadp.<\/p>\n

V\u00ec v\u1eady, thay v\u00ec n\u1ea5u m\u1ed9t b\u1eefa \u0103n \u1edf nh\u00e0, b\u1ea1n c\u00f3 th\u1ec3 ra \u0103n ngo\u00e0i ti\u1ec7m. Thay v\u00ec l\u00e0m vi\u1ec7c nh\u00e0, b\u1ea1n c\u00f3 th\u1ec3 b\u1ecf b\u00ea ho\u1eb7c \u0111\u1ec3 ng\u01b0\u1eddi kh\u00e1c l\u00e0m vi\u1ec7c \u0111\u00f3. Thay v\u00ec \u0111i d\u1ea1o sau khi \u0103n t\u1ed1i, b\u1ea1n s\u1ebd ng\u1ed3i m\u1ed9t ch\u1ed7 \u0111\u1ec3 xem tivi.<\/p>\n

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M\u1ed9t ph\u1ee5 n\u1eef \u0111ang \u0111o qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t trong tr\u1ea1ng th\u00e1i ngh\u1ec9 RMR<\/em><\/p>\n<\/div>\n<\/div>\n

C\u00f2n m\u1ed9t \u0111i\u1ec1u th\u00fa v\u1ecb h\u01a1n, m\u1ed9t nghi\u00ean c\u1ee9u \u0111ang \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u1ec1 xu\u1ea5t n\u1ebfu b\u1ea1n \u0111\u1ed1t ch\u00e1y r\u1ea5t nhi\u1ec1u calo th\u00f4ng qua t\u1eadp th\u1ec3 d\u1ee5c, c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ec3 ti\u00eau t\u1ed1n \u00edt n\u0103ng l\u01b0\u1ee3ng \u1edf c\u00e1c ho\u1ea1t \u0111\u1ed9ng kh\u00e1c. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u1ea3i th\u00edch t\u1ea1i sao nh\u00f3m t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ed1t 600kcal\/ng\u00e0y ch\u1ec9 gi\u1ea3m \u0111\u01b0\u1ee3c c\u00e2n n\u1eb7ng \u0111\u00fang b\u1eb1ng nh\u00f3m \u0111\u1ed1t 300 kcal.<\/p>\n

Gi\u1ea3 thuy\u1ebft r\u1eb1ng khi b\u1ea1n t\u1eadp luy\u1ec7n v\u1eeba ph\u1ea3i, c\u01a1 th\u1ec3 s\u1ebd kh\u00f4ng \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ec3 gi\u1ea3m l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng kh\u00e1c ngo\u00e0i th\u1ec3 d\u1ee5c. C\u00f3 v\u1ebb nh\u01b0 c\u01a1 th\u1ec3 con ng\u01b0\u1eddi, v\u00ec nh\u1eefng l\u00fd do ch\u00fang ta v\u1eabn ch\u01b0a hi\u1ec3u, t\u1ef1 \u0111\u1eb7t ra cho n\u00f3 m\u1ed9t m\u1ee9c gi\u1edbi h\u1ea1n v\u1edbi t\u1ed5ng l\u01b0\u1ee3ng calo n\u00f3 \u0111\u1ed1t m\u1ed7i ng\u00e0y.<\/p>\n

Nh\u00e0 nghi\u00ean c\u1ee9u Herman Pontzer t\u1eeb \u0110\u1ea1i h\u1ecdc Hunter, gi\u1ea3i th\u00edch hi\u1ec7n t\u01b0\u1ee3ng n\u0103ng l\u01b0\u1ee3ng \u0111\u1ed1t ch\u00e1y b\u1ecb r\u00e0ng bu\u1ed9c trong b\u00e0i b\u00e1o khoa h\u1ecdc c\u1ee7a m\u00ecnh:<\/p>\n

\u201cN\u1ebfu ch\u00fang ta \u0111\u1ea9y c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh v\u00e0o vi\u1ec7c t\u1eadp luy\u1ec7n n\u1eb7ng nh\u1ecdc, ch\u00fang ta c\u00f3 th\u1ec3 t\u0103ng n\u0103ng l\u01b0\u1ee3ng \u0111\u1ed1t ch\u00e1y c\u1ee7a m\u00ecnh, \u00edt nh\u1ea5t l\u00e0 trong ng\u1eafn h\u1ea1n. Nh\u01b0ng c\u01a1 th\u1ec3 ch\u00fang ta l\u00e0 nh\u1eefng c\u1ed7 m\u00e1y ph\u1ee9c t\u1ea1p v\u00e0 r\u1ea5t linh \u0111\u1ed9ng. N\u00f3 \u0111\u00e3 \u0111\u01b0\u1ee3c h\u00ecnh th\u00e0nh qua h\u00e0ng tri\u1ec7u n\u0103m ti\u1ebfn h\u00f3a, trong c\u00e1c m\u00f4i tr\u01b0\u1eddng m\u00e0 ngu\u1ed3n l\u1ef1c th\u01b0\u1eddng b\u1ecb gi\u1edbi h\u1ea1n. B\u1edfi v\u1eady, c\u01a1 th\u1ec3 ch\u00fang ta th\u00edch \u1ee9ng v\u1edbi c\u00e1c th\u00f3i quen h\u00e0ng ng\u00e0y c\u1ee7a ch\u00fang ta, v\u00e0 n\u00f3 t\u00ecm c\u00e1ch \u0111\u1ec3 gi\u1eef cho n\u0103ng l\u01b0\u1ee3ng \u0111\u1ed1t ch\u00e1y t\u1ed5ng th\u1ec3 trong m\u1ed9t kho\u1ea3ng ki\u1ec3m so\u00e1t\u201d.<\/i><\/p>\n

Pontzer tin r\u1eb1ng c\u01a1 ch\u1ebf gi\u1edbi h\u1ea1n calo n\u00e0y \u0111\u01b0\u1ee3c gi\u1eef nguy\u00ean qua h\u00e0ng tri\u1ec7u n\u0103m \u0111\u1ec3 gi\u1eef m\u1ecdi ng\u01b0\u1eddi kh\u00f4ng \u0111\u1ed1t h\u1ebft calo, d\u1eabn \u0111\u1ebfn ki\u1ec7t s\u1ee9c v\u00e0 ch\u1ebft.<\/p>\n

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Qua h\u00e0ng tri\u1ec7u n\u0103m, c\u01a1 th\u1ec3 con ng\u01b0\u1eddi c\u00f3 th\u1ec3 v\u1eabn t\u00ecm c\u00e1ch gi\u1edbi h\u1ea1n n\u0103ng l\u01b0\u1ee3ng n\u00f3 s\u1eed d\u1ee5ng<\/em><\/p>\n<\/div>\n<\/div>\n

Khi n\u00f3i \u0111\u1ebfn gi\u1ea3m c\u00e2n, ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c l\u00e0 nh\u1eefng c\u00f4ng c\u1ee5 \u0111\u1eafc l\u1ef1c v\u1edbi nh\u1eefng \u0111i\u1ec3m m\u1ea1nh kh\u00e1c nhau. Tuy nhi\u00ean, th\u1ef1c ph\u1ea9m b\u1ea1n \u0103n (ho\u1eb7c kh\u00f4ng \u0103n) c\u00f3 v\u1ebb quan tr\u1ecdng h\u01a1n nhi\u1ec1u so v\u1edbi nh\u1eefng b\u00e0i t\u1eadp trong ph\u00f2ng gym.<\/p>\n

M\u1eb7c d\u00f9 v\u1eady, s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a con ng\u01b0\u1eddi qu\u00e1 ph\u1ee9c t\u1ea1p \u0111\u1ec3 cho ph\u00e9p b\u1ea1n t\u1eadn d\u1ee5ng b\u1ea5t k\u1ef3 kh\u00eda c\u1ea1nh n\u00e0o c\u1ee7a n\u00f3 m\u00e0 kh\u00f4ng g\u00e2y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00e1c kh\u00eda c\u1ea1nh kh\u00e1c.<\/p>\n

M\u1ed9t khi b\u1ea1n hi\u1ec3u \u0111i\u1ec1u \u0111\u00f3, ch\u1eb3ng c\u00f3 g\u00ec ng\u1ea1c nhi\u00ean khi c\u00e1c b\u00e0i t\u1eadp \u0111\u01b0\u1ee3c qu\u1ea3ng c\u00e1o l\u00e0 gi\u00fap “gi\u1ea3m m\u1ee1<\/i>” l\u1ea1i kh\u00f4ng c\u00f3 t\u00e1c d\u1ee5ng. V\u00e2ng, ch\u00fang c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y m\u1ed9t l\u01b0\u1ee3ng l\u1edbn calo. Nh\u01b0ng ch\u00fang c\u0169ng khi\u1ebfn c\u01a1 th\u1ec3 b\u1ea1n b\u00f9 l\u01b0\u1ee3ng calo \u0111\u00f3 l\u1ea1i b\u1eb1ng c\u00e1ch, v\u00ed d\u1ee5 nh\u01b0 t\u0103ng m\u1ee9c th\u00e8m \u0103n, gi\u1ea3m m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng v\u00e0 s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t. D\u00f9 g\u00ec \u0111i ch\u0103ng n\u1eefa, gi\u1ea3m b\u00e9o v\u1eabn l\u00e0 m\u1ed9t nhi\u1ec7m v\u1ee5 r\u1ea5t kh\u00f3 kh\u0103n.<\/p>\n

B\u1edfi v\u1eady, \u0111\u1eebng ngh\u0129 b\u1ea1n c\u00f3 th\u1ec3 ch\u1ec9 \u0111\u01a1n gi\u1ea3n t\u1edbi ph\u00f2ng t\u1eadp gym \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o, tr\u1eeb khi b\u1ea1n c\u00f3 th\u1ec3 qu\u1ea3n l\u00fd t\u1ea5t c\u1ea3 c\u00e1c kh\u00eda c\u1ea1nh c\u1ee7a b\u00e0i to\u00e1n c\u00e2n b\u1eb1ng n\u0103ng l\u01b0\u1ee3ng. L\u01b0\u1ee3ng ch\u1ea5t b\u00e9o \u0111\u1ed1t ch\u00e1y \u0111\u01b0\u1ee3c nh\u1edd v\u00e0o t\u1eadp luy\u1ec7n kh\u00f4ng ph\u1ea3i l\u00e0 c\u00e1ch duy nh\u1ea5t c\u0169ng nh\u01b0 t\u1ed1t nh\u1ea5t \u0111\u1ec3 \u0111\u00e1nh gi\u00e1 hi\u1ec7u qu\u1ea3 c\u1ee7a n\u00f3.<\/p>\n

H\u00e3y t\u00ecm c\u00e1ch t\u1eadp luy\u1ec7n l\u1ea5y ch\u1ea5t l\u01b0\u1ee3ng thay v\u00ec s\u1ed1 l\u01b0\u1ee3ng. \u0110i\u1ec1u \u0111\u00f3 s\u1ebd g\u00f3p ph\u1ea7n gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t s\u1ee9c kh\u1ecfe t\u1ed1t h\u01a1n.<\/p>\n

Tham kh\u1ea3o\u00a0Tonic<\/i><\/strong><\/p>\n

Ngu\u1ed3n: genK.vn<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

N\u1ebfu b\u1ea1n \u0111\u00e3 \u0111\u1ed1t ch\u00e1y r\u1ea5t nhi\u1ec1u calo th\u00f4ng qua t\u1eadp th\u1ec3 d\u1ee5c, c\u01a1 th\u1ec3 s\u1ebd \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ec3 ti\u00eau t\u1ed1n \u00edt n\u0103ng l\u01b0\u1ee3ng cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng kh\u00e1c. T\u1eadp th\u1ec3 d\u1ee5c, t\u1eadp th\u1ec3 d\u1ee5c th\u1eadt nhi\u1ec1u. Ch\u1ea1y \u0111i\u00ean cu\u1ed3ng v\u00e0 l\u1eb7p \u0111i l\u1eb7p l\u1ea1i nh\u1eefng b\u00e0i HIIT cho \u0111\u1ebfn khi g\u1ee5c xu\u1ed1ng trong v\u0169ng […]<\/p>\n","protected":false},"author":18,"featured_media":9447,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[47],"tags":[],"class_list":["post-9446","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc"],"_links":{"self":[{"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/posts\/9446","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/users\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/comments?post=9446"}],"version-history":[{"count":3,"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/posts\/9446\/revisions"}],"predecessor-version":[{"id":9717,"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/posts\/9446\/revisions\/9717"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/media\/9447"}],"wp:attachment":[{"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/media?parent=9446"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/categories?post=9446"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/tags?post=9446"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}