{"id":10997,"date":"2026-08-10T06:06:00","date_gmt":"2026-08-10T04:06:00","guid":{"rendered":"https:\/\/amaelle.life\/?p=10997"},"modified":"2026-08-23T20:55:34","modified_gmt":"2026-08-23T18:55:34","slug":"thu-hai-tuyet-voi-khoa-hoc-the-duc","status":"publish","type":"post","link":"https:\/\/amaelle.life\/vi\/mumsig-mandag-traningsvetenskap\/","title":{"rendered":"Th\u1ee9 Hai ngon mi\u1ec7ng \u2014 Khoa h\u1ecdc th\u1ec3 d\u1ee5c"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Nghi\u00ean c\u1ee9u \u2014 Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0110i\u1ec1u h\u01b0\u1edbng:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2022 <\/strong>Nghi\u00ean c\u1ee9u: Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2022 <\/strong>Kh\u1edfi \u0111\u1ed9ng v\u00e0 th\u1ea3 l\u1ecfng<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2022 <\/strong>H\u01b0\u1edbng d\u1eabn t\u1eadp luy\u1ec7n<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2022 <\/strong>\ud83c\udf3f Hu\u1ea5n luy\u1ec7n s\u1ee9c kh\u1ecfe<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2022 <\/strong>\ud83d\udcaa X\u00e2y d\u1ef1ng c\u01a1 b\u1eafp<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2022 <\/strong>\ud83d\udd25 B\u00e0i t\u1eadp gi\u1ea3m c\u00e2n<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">C\u00e1c m\u1ee5c ti\u00eau kh\u00e1c nhau \u0111\u00f2i h\u1ecfi c\u00e1c ph\u1ea3n h\u1ed3i kh\u00e1c nhau.<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u01b0\u1edbc khi xem x\u00e9t c\u00e1c nghi\u00ean c\u1ee9u, h\u00e3y suy ngh\u0129 m\u1ed9t ch\u00fat. C\u00e2u h\u1ecfi &quot;c\u00e1i n\u00e0o n\u1eb7ng h\u01a1n, ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang hay t\u1eadp th\u1ec3 d\u1ee5c?&quot; kh\u00f4ng c\u00f3 m\u1ed9t c\u00e2u tr\u1ea3 l\u1eddi \u0111\u00fang duy nh\u1ea5t. N\u00f3 gi\u1ed1ng nh\u01b0 vi\u1ec7c h\u1ecfi ai l\u00e0 ng\u01b0\u1eddi quan tr\u1ecdng nh\u1ea5t trong m\u1ed9t m\u1ed1i quan h\u1ec7 t\u1ed1t \u0111\u1eb9p - t\u1ea5t c\u1ea3 ph\u1ee5 thu\u1ed9c v\u00e0o nh\u1eefng g\u00ec b\u1ea1n \u0111ang c\u00f9ng nhau x\u00e2y d\u1ef1ng.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>T\u1eadp trung v\u00e0o x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp v\u00e0 hi\u1ec7u su\u1ea5t:<\/strong> \u1ede \u0111\u00e2y, t\u1eadp luy\u1ec7n m\u1edbi l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t. N\u1ebfu kh\u00f4ng t\u1eadp th\u1ec3 d\u1ee5c, d\u00f9 ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang c\u00f3 ho\u00e0n h\u1ea3o \u0111\u1ebfn \u0111\u00e2u c\u0169ng kh\u00f4ng th\u1ec3 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp.<\/li>\n\n\n\n<li><strong>Gi\u1ea3m c\u00e2n v\u00e0 th\u00e0nh ph\u1ea7n c\u01a1 th\u1ec3:<\/strong> \u1ede \u0111\u00e2y, ch\u00ednh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng m\u1edbi l\u00e0 y\u1ebfu t\u1ed1 t\u1ea1o n\u00ean k\u1ebft qu\u1ea3 \u2014 s\u1ef1 c\u00e2n b\u1eb1ng calo \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng h\u01a1n b\u1ea1n t\u01b0\u1edfng, b\u1ea5t k\u1ec3 b\u1ea1n \u0111\u00e3 t\u1eadp luy\u1ec7n bao nhi\u00eau l\u1ea7n.<\/li>\n\n\n\n<li><strong>M\u1ed9t cu\u1ed9c s\u1ed1ng d\u00e0i l\u00e2u, kh\u1ecfe m\u1ea1nh (cu\u1ed9c s\u1ed1ng th\u1ef1c s\u1ef1 khi\u1ebfn ch\u00fang t\u00f4i \u1edf Amaelle m\u1ec9m c\u01b0\u1eddi):<\/strong> \u1ede \u0111\u00e2y, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 t\u1eadp luy\u1ec7n lu\u00f4n song h\u00e0nh c\u00f9ng nhau v\u00e0 kh\u00f4ng th\u1ec3 t\u00e1ch r\u1eddi. Duy tr\u00ec kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp, \u0111\u01b0\u1eddng huy\u1ebft \u1ed5n \u0111\u1ecbnh, c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1, h\u1ec7 th\u1ea7n kinh \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i \u0111\u00f4i khi \u2014 kh\u00f4ng m\u1ed9t ph\u1ea7n n\u00e0o c\u00f3 th\u1ec3 t\u1ef1 m\u00ecnh l\u00e0m n\u00ean th\u00e0nh c\u00f4ng tr\u00ean s\u00e0n nh\u1ea3y \u0111\u00f3.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00e0 ch\u00ednh m\u1ed1i quan h\u1ec7 th\u1ee9 hai n\u00e0y m\u1edbi l\u00e0 \u0111i\u1ec1u t\u00f4i quan t\u00e2m nh\u1ea5t. Ch\u00fang ta kh\u00f4ng \u1edf \u0111\u00e2y \u0111\u1ec3 c\u00f3 c\u01a1 b\u1ee5ng s\u00e1u m\u00fai hay l\u1eadp k\u1ef7 l\u1ee5c c\u00e1 nh\u00e2n v\u1edbi t\u1ea1 (m\u1eb7c d\u00f9 ch\u00fang t\u00f4i s\u1ebd \u0111\u00e1p \u1ee9ng c\u1ea3 hai n\u1ebfu b\u1ea1n mu\u1ed1n), m\u00e0 l\u00e0 \u0111\u1ec3 b\u1ea1n kh\u1ecfe m\u1ea1nh, d\u1ebbo dai v\u00e0 r\u1ea1ng r\u1ee1 s\u1ee9c kh\u1ecfe trong m\u1ed9t th\u1eddi gian d\u00e0i, r\u1ea5t d\u00e0i. Th\u1eadm ch\u00ed, ch\u00fang t\u00f4i \u0111ang h\u01b0\u1edbng \u0111\u1ebfn m\u1ee5c ti\u00eau 160 n\u0103m \u2014 ch\u00fang t\u00f4i s\u1ebd quay l\u1ea1i v\u1edbi chi ti\u1ebft khi \u0111\u00e3 t\u00ecm ra b\u00ed quy\u1ebft \u0111\u00f3. \ud83d\ude09 Cho \u0111\u1ebfn l\u00fac \u0111\u00f3: ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng <em>V\u00e0<\/em> C\u1ea3m \u01a1n b\u1ea1n \u0111\u00e3 tham gia kh\u00f3a \u0111\u00e0o t\u1ea1o, th\u1eadt tuy\u1ec7t v\u1eddi!.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng th\u1ef1c s\u1ef1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ee9c \u0111\u1ed9 n\u00e0o?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e2u tr\u1ea3 l\u1eddi ng\u1eafn g\u1ecdn: \u00edt h\u01a1n so v\u1edbi nh\u1eefng g\u00ec ng\u00e0nh c\u00f4ng nghi\u1ec7p th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng mu\u1ed1n b\u1ea1n tin, nh\u01b0ng nhi\u1ec1u h\u01a1n b\u1ea1n ngh\u0129 khi n\u00f3i \u0111\u1ebfn... <em>s\u1ef1 h\u1ed3i ph\u1ee5c<\/em>. Nghi\u00ean c\u1ee9u ch\u1ec9 ra kh\u00e1 r\u00f5 m\u1ed9t \u0111i\u1ec3m: ch\u00ednh qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n (v\u1eadn \u0111\u1ed9ng, c\u0103ng c\u01a1, th\u1eed th\u00e1ch th\u1ec3 l\u1ef1c) l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t quy\u1ebft \u0111\u1ecbnh k\u1ebft qu\u1ea3. Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng m\u1edbi l\u00e0 y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i c\u1ee7a c\u01a1 th\u1ec3. <em>l\u1ee3i \u00edch <\/em>c\u1ee7a n\u00f3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng th\u1ef1c ch\u1ea5t ki\u1ec3m so\u00e1t ba y\u1ebfu t\u1ed1:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>T\u1ef7 l\u1ec7 ph\u1ee5c h\u1ed3i<\/strong> \u2014 T\u1ed1c \u0111\u1ed9 ph\u1ee5c h\u1ed3i c\u1ee7a c\u01a1 b\u1eafp gi\u1eefa c\u00e1c bu\u1ed5i t\u1eadp<\/li>\n\n\n\n<li><strong>Cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng<\/strong> \u2014 n\u1ebfu b\u1ea1n th\u1ef1c s\u1ef1 c\u00f3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 thi \u0111\u1ea5u tr\u00ean s\u00e2n.<\/li>\n\n\n\n<li><strong>Th\u00edch nghi l\u00e2u d\u00e0i<\/strong> \u2014 cho d\u00f9 c\u01a1 th\u1ec3 \u0111ang x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp\/t\u0103ng c\u01b0\u1eddng th\u1ec3 l\u1ef1c hay ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 \u0111ang ph\u00e2n h\u1ee7y<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u1ebf \u0111\u1ed9 \u0103n \u0111\u00f3 <em>kh\u00f4ng<\/em> \u0110i\u1ec1u m\u00e0 ch\u00fang l\u00e0m l\u00e0 thay th\u1ebf qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp, ho\u1eb7c th\u1ea7n k\u1ef3 \u0111\u1ea9y nhanh k\u1ebft qu\u1ea3 m\u00e0 kh\u00f4ng c\u1ea7n \u0111\u1ebfn n\u1ed7 l\u1ef1c c\u1ea7n thi\u1ebft. \u0110\u00f3 l\u00e0 ph\u1ea7n th\u01b0\u1eddng b\u1ecb l\u00e3ng qu\u00ean trong ti\u1ebfp th\u1ecb th\u1ef1c ph\u1ea9m b\u1ed5 sung.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Th\u1ef1c ph\u1ea9m b\u1ed5 sung cho qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp \u2014 nh\u1eefng g\u00ec th\u1ef1c s\u1ef1 c\u00f3 t\u00e1c d\u1ee5ng h\u1ed7 tr\u1ee3?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">H\u1ea7u h\u1ebft c\u00e1c th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng tr\u00ean th\u1ecb tr\u01b0\u1eddng \u0111\u1ec1u thi\u1ebfu b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc v\u1eefng ch\u1eafc. Nh\u01b0ng m\u1ed9t v\u00e0i s\u1ea3n ph\u1ea9m n\u1ed5i b\u1eadt trong c\u00e1c nghi\u00ean c\u1ee9u v\u00e0 th\u1ef1c s\u1ef1 c\u00f3 t\u00e1c d\u1ee5ng, \u1edf li\u1ec1u l\u01b0\u1ee3ng h\u1ee3p l\u00fd:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Creatine<\/strong> \u2014 m\u1ed9t trong nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ed5 sung \u0111\u01b0\u1ee3c nghi\u00ean c\u1ee9u nhi\u1ec1u nh\u1ea5t hi\u1ec7n c\u00f3, v\u1edbi b\u1eb1ng ch\u1ee9ng t\u01b0\u01a1ng \u0111\u1ed1i nh\u1ea5t qu\u00e1n cho th\u1ea5y s\u1ef1 gia t\u0103ng s\u1ee9c m\u1ea1nh v\u00e0 kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp khi t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh th\u01b0\u1eddng xuy\u00ean.<\/li>\n\n\n\n<li><strong>Protein (whey\/b\u1ed9t rau c\u1ee7)<\/strong> \u2014 b\u1ea3n th\u00e2n n\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 ph\u00e9p m\u00e0u, nh\u01b0ng c\u00f3 l\u1ebd l\u00e0 m\u1ed9t c\u00e1ch thi\u1ebft th\u1ef1c \u0111\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u protein. <em>n\u1ebfu ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n kh\u00f4ng \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng<\/em><\/li>\n\n\n\n<li><strong>Caffeine<\/strong> \u2014 C\u00f3 t\u00e1c d\u1ee5ng t\u0103ng c\u01b0\u1eddng hi\u1ec7u su\u1ea5t \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh r\u00f5 r\u00e0ng trong luy\u1ec7n t\u1eadp s\u1ee9c b\u1ec1n, \u1edf li\u1ec1u l\u01b0\u1ee3ng v\u1eeba ph\u1ea3i. <strong>tr\u01b0\u1edbc<\/strong> V\u01b0\u1ee3t qua<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110i\u1ec1u \u0111\u00f3 <em>thi\u1ebfu<\/em> B\u1eb1ng ch\u1ee9ng m\u1ea1nh m\u1ebd nh\u01b0ng \u0111\u01b0\u1ee3c b\u00e1n r\u1ed9ng r\u00e3i: h\u1ea7u h\u1ebft c\u00e1c lo\u1ea1i &quot;thu\u1ed1c \u0111\u1ed1t m\u1ee1&quot;, BCAA (n\u1ebfu b\u1ea1n \u0111\u00e3 \u0103n \u0111\u1ee7 protein), v\u00e0 h\u1ea7u h\u1ebft c\u00e1c lo\u1ea1i vitamin t\u1ed5ng h\u1ee3p d\u00e0nh cho ng\u01b0\u1eddi \u0103n u\u1ed1ng \u0111a d\u1ea1ng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean \u01b0u t\u00fa - \u0111i\u1ec1u g\u00ec t\u1ea1o n\u00ean s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa h\u1ecd?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110i\u1ec1u l\u00e0m n\u00ean s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa ch\u1ebf \u0111\u1ed9 \u0103n c\u1ee7a c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean \u01b0u t\u00fa v\u00e0 nh\u1eefng ng\u01b0\u1eddi t\u1eadp th\u1ec3 d\u1ee5c th\u00f4ng th\u01b0\u1eddng hi\u1ebfm khi n\u1eb1m \u1edf nh\u1eefng b\u00ed quy\u1ebft n\u00e0o c\u1ea3. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0... <strong>\u0111\u1ed9 ch\u00ednh x\u00e1c v\u00e0 t\u00ednh nh\u1ea5t qu\u00e1n<\/strong>Vi\u1ec7c x\u00e1c \u0111\u1ecbnh th\u1eddi \u0111i\u1ec3m ch\u00ednh x\u00e1c \u0111\u1ec3 b\u1ed5 sung carbohydrate xung quanh c\u00e1c bu\u1ed5i t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao, ph\u00e2n b\u1ed5 protein h\u1ee3p l\u00fd su\u1ed1t c\u1ea3 ng\u00e0y (kh\u00f4ng ch\u1ec9 t\u1ed5ng l\u01b0\u1ee3ng), v\u00e0 s\u1ef1 th\u00edch nghi c\u00e1 nh\u00e2n d\u1ef1a tr\u00ean kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n th\u1ef1c t\u1ebf \u2014 th\u01b0\u1eddng \u0111\u01b0\u1ee3c ch\u1ee9ng minh b\u1eb1ng x\u00e9t nghi\u1ec7m m\u00e1u v\u00e0 \u0111o th\u00e0nh ph\u1ea7n c\u01a1 th\u1ec3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi t\u1eadp luy\u1ec7n b\u00ecnh th\u01b0\u1eddng, b\u00e0i h\u1ecdc kh\u00f4ng ph\u1ea3i l\u00e0 sao ch\u00e9p ch\u00ednh x\u00e1c c\u00e1c b\u00e0i t\u1eadp c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean \u01b0u t\u00fa (\u0111i\u1ec1u \u0111\u00f3 l\u00e0 qu\u00e1 m\u1ee9c c\u1ea7n thi\u1ebft v\u00e0 \u0111\u00f4i khi ph\u1ea3n t\u00e1c d\u1ee5ng \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi ch\u1ec9 t\u1eadp 3-5 bu\u1ed5i\/tu\u1ea7n thay v\u00ec 15 bu\u1ed5i tr\u1edf l\u00ean), m\u00e0 l\u00e0 nguy\u00ean t\u1eafc: <strong>S\u1ef1 nh\u1ea5t qu\u00e1n theo th\u1eddi gian \u0111\u00f4i khi l\u1ea1i t\u1ed1t h\u01a1n s\u1ef1 ho\u00e0n h\u1ea3o.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tu\u1ed5i t\u00e1c, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00e2y c\u00f3 l\u1ebd l\u00e0 l\u0129nh v\u1ef1c nghi\u00ean c\u1ee9u ph\u00f9 h\u1ee3p nh\u1ea5t \u0111\u1ed1i v\u1edbi b\u1ea5t k\u1ef3 ai trong \u0111\u1ed9 tu\u1ed5i t\u1eeb 25 \u0111\u1ebfn 70 \u2014 giai \u0111o\u1ea1n m\u00e0 t\u00ecnh tr\u1ea1ng c\u01a1 th\u1ec3 thay \u0111\u1ed5i \u0111\u00e1ng k\u1ec3, m\u1eb7c d\u00f9 hi\u1ebfm khi \u0111\u01b0\u1ee3c \u0111\u1ec1 c\u1eadp m\u1ed9t c\u00e1ch d\u1ec5 hi\u1ec3u.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0110i\u1ec1u g\u00ec th\u1ef1c s\u1ef1 x\u1ea3y ra trong c\u01a1 th\u1ec3?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u1eeb kho\u1ea3ng 30 tu\u1ed5i tr\u1edf l\u00ean, h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi b\u1eaft \u0111\u1ea7u m\u1ea5t d\u1ea7n kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp n\u1ebfu kh\u00f4ng c\u00f3 bi\u1ec7n ph\u00e1p ch\u1ee7 \u0111\u1ed9ng n\u00e0o \u0111\u1ec3 kh\u1eafc ph\u1ee5c \u2013 th\u01b0\u1eddng l\u00e0 v\u00e0i ph\u1ea7n tr\u0103m m\u1ed7i th\u1eadp k\u1ef7 l\u00fac \u0111\u1ea7u, nh\u01b0ng t\u1ed1c \u0111\u1ed9 m\u1ea5t m\u00e1t s\u1ebd t\u0103ng nhanh sau tu\u1ed5i 50-60. Hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 teo c\u01a1, v\u00e0 n\u00f3 kh\u00f4ng ch\u1ec9 l\u00e0 v\u1ea5n \u0111\u1ec1 th\u1ea9m m\u1ef9: kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp c\u00f3 li\u00ean quan \u0111\u1ebfn qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng, nguy c\u01a1 lo\u00e3ng x\u01b0\u01a1ng v\u00e0 kh\u1ea3 n\u0103ng th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y nh\u01b0 \u0111\u1ee9ng d\u1eady kh\u1ecfi gh\u1ebf ho\u1eb7c x\u00e1ch t\u00fai \u0111\u1ed3 t\u1ea1p h\u00f3a khi v\u1ec1 gi\u00e0.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ed3ng th\u1eddi, kh\u1ea3 n\u0103ng c\u1ee7a c\u01a1 th\u1ec3 <em>s\u1eed d\u1ee5ng<\/em> Protein c\u1ea7n thi\u1ebft \u0111\u1ec3 x\u00e2y d\u1ef1ng v\u00e0 duy tr\u00ec kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp. Hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 kh\u00e1ng \u0111\u1ed3ng h\u00f3a: c\u00f9ng m\u1ed9t l\u01b0\u1ee3ng protein t\u1ea1o ra ph\u1ea3n \u1ee9ng x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp r\u00f5 r\u1ec7t \u1edf tu\u1ed5i 25 l\u1ea1i t\u1ea1o ra ph\u1ea3n \u1ee9ng y\u1ebfu h\u01a1n \u1edf tu\u1ed5i 50 ho\u1eb7c 65. C\u01a1 th\u1ec3 \u0111\u01a1n gi\u1ea3n l\u00e0 tr\u1edf n\u00ean k\u00e9m hi\u1ec7u qu\u1ea3 h\u01a1n trong vi\u1ec7c chuy\u1ec3n h\u00f3a protein th\u00e0nh c\u01a1 b\u1eafp, \u0111\u00f3 l\u00e0 m\u1ed9t trong nh\u1eefng l\u00fd do t\u1ea1i sao c\u01a1 th\u1ec3 ng\u01b0\u1eddi l\u1edbn tu\u1ed5i th\u01b0\u1eddng c\u1ea7n nhi\u1ec1u protein h\u01a1n - ch\u1ee9 kh\u00f4ng ph\u1ea3i \u00edt h\u01a1n - \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u01b0\u01a1ng t\u1ef1 nh\u01b0 c\u01a1 th\u1ec3 ng\u01b0\u1eddi tr\u1ebb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u1ef1 thay \u0111\u1ed5i n\u1ed9i ti\u1ebft t\u1ed1 c\u0169ng \u0111\u00f3ng m\u1ed9t vai tr\u00f2 quan tr\u1ecdng. N\u1ed3ng \u0111\u1ed9 hormone t\u0103ng tr\u01b0\u1edfng gi\u1ea3m v\u00e0, \u0111\u1ed1i v\u1edbi ph\u1ee5 n\u1eef, s\u1ef1 s\u1ee5t gi\u1ea3m estrogen li\u00ean quan \u0111\u1ebfn th\u1eddi k\u1ef3 m\u00e3n kinh, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u1ea3 vi\u1ec7c x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp v\u00e0 ph\u00e2n b\u1ed1 m\u1ee1. \u0110\u00e2y l\u00e0 m\u1ed9t ph\u1ea7n l\u00fd do gi\u1ea3i th\u00edch t\u1ea1i sao vi\u1ec7c t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 \u1edf \u0111\u1ed9 tu\u1ed5i 30 l\u1ea1i c\u00f3 v\u1ebb k\u00e9m hi\u1ec7u qu\u1ea3 h\u01a1n \u1edf \u0111\u1ed9 tu\u1ed5i 50 \u2014 kh\u00f4ng ph\u1ea3i v\u00ec c\u01a1 th\u1ec3 b\u1ea1n \u0111\u00e3 &quot;b\u1ecf cu\u1ed9c&quot;, m\u00e0 v\u00ec lu\u1eadt ch\u01a1i \u0111\u00e3 thay \u0111\u1ed5i ph\u1ea7n n\u00e0o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Nghi\u00ean c\u1ee9u cho th\u1ea5y b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m g\u00ec \u0111\u1ec3 gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1 \u0111\u00f3?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tin vui l\u00e0: ch\u1ee9ng teo c\u01a1 v\u00e0 kh\u00e1ng chuy\u1ec3n h\u00f3a c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c ch\u1ee7 \u0111\u1ed9ng kh\u1eafc ph\u1ee5c, v\u00e0 hi\u1ec7u qu\u1ea3 n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh r\u00f5 r\u00e0ng.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>L\u01b0\u1ee3ng protein c\u1ea7n thi\u1ebft n\u00ean t\u0103ng d\u1ea7n theo \u0111\u1ed9 tu\u1ed5i.<\/strong> Trong khi ng\u01b0\u1eddi tr\u1ebb tu\u1ed5i, n\u0103ng \u0111\u1ed9ng th\u01b0\u1eddng c\u1ea7n kho\u1ea3ng 1,2\u20131,6 gam protein m\u1ed7i kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y, nghi\u00ean c\u1ee9u ch\u1ec9 ra r\u1eb1ng ng\u01b0\u1eddi l\u1edbn tu\u1ed5i (50+) s\u1ebd c\u00f3 l\u1ee3i h\u01a1n n\u1ebfu ti\u00eau th\u1ee5 l\u01b0\u1ee3ng protein cao h\u01a1n m\u1ed9t ch\u00fat so v\u1edbi ph\u1ea1m vi \u0111\u00f3, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi th\u01b0\u1eddng xuy\u00ean t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh.<\/li>\n\n\n\n<li><strong>S\u1ef1 ph\u00e2n b\u1ed5 trong su\u1ed1t c\u1ea3 ng\u00e0y \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng h\u01a1n nhi\u1ec1u so v\u1edbi suy ngh\u0129 tr\u01b0\u1edbc \u0111\u00e2y.<\/strong> C\u01a1 th\u1ec3 d\u01b0\u1eddng nh\u01b0 ph\u1ea3n \u1ee9ng t\u1ed1t h\u01a1n v\u1edbi protein \u0111\u01b0\u1ee3c ph\u00e2n b\u1ed5 \u0111\u1ec1u trong 3-4 b\u1eefa \u0103n (kho\u1ea3ng 25-30 gram m\u1ed7i b\u1eefa) h\u01a1n l\u00e0 m\u1ed9t l\u01b0\u1ee3ng l\u1edbn protein trong m\u1ed9t b\u1eefa \u0103n duy nh\u1ea5t, b\u1edfi v\u00ec qu\u00e1 tr\u00ecnh x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp (t\u1ed5ng h\u1ee3p protein) \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t l\u1eb7p \u0111i l\u1eb7p l\u1ea1i ch\u1ee9 kh\u00f4ng ph\u1ea3i ch\u1ec9 m\u1ed9t l\u1ea7n.<\/li>\n\n\n\n<li><strong>T\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh l\u00e0 y\u1ebfu t\u1ed1 \u0111\u1ed1i tr\u1ecdng m\u1ea1nh m\u1ebd nh\u1ea5t.<\/strong> S\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 l\u01b0\u1ee3ng protein \u0111\u1ea7y \u0111\u1ee7 \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 c\u00f3 t\u00e1c d\u1ee5ng m\u1ea1nh m\u1ebd h\u01a1n \u0111\u00e1ng k\u1ec3 trong vi\u1ec7c duy tr\u00ec kh\u1ed1i l\u01b0\u1ee3ng v\u00e0 ch\u1ee9c n\u0103ng c\u01a1 b\u1eafp so v\u1edbi ch\u1ec9 m\u1ed9t trong hai y\u1ebfu t\u1ed1. T\u1eadp luy\u1ec7n tim m\u1ea1ch r\u1ea5t quan tr\u1ecdng v\u00ec nh\u1eefng l\u00fd do kh\u00e1c, nh\u01b0ng ch\u00ednh t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh m\u1edbi l\u00e0 y\u1ebfu t\u1ed1 \u0111\u1eb7c bi\u1ec7t gi\u00fap ch\u1ed1ng l\u1ea1i ch\u1ee9ng teo c\u01a1.<\/li>\n\n\n\n<li><strong>Kh\u00f4ng bao gi\u1edd l\u00e0 qu\u00e1 mu\u1ed9n \u0111\u1ec3 b\u1eaft \u0111\u1ea7u.<\/strong> C\u00e1c nghi\u00ean c\u1ee9u tr\u00ean c\u1ea3 nh\u1eefng ng\u01b0\u1eddi l\u1edbn tu\u1ed5i h\u01a1n, ch\u01b0a t\u1eebng \u0111\u01b0\u1ee3c hu\u1ea5n luy\u1ec7n tr\u01b0\u1edbc \u0111\u00e2y cho th\u1ea5y r\u1eb1ng c\u01a1 th\u1ec3 v\u1eabn ph\u1ea3n \u1ee9ng v\u1edbi vi\u1ec7c t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh b\u1eb1ng c\u00e1ch t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp v\u00e0 s\u1ee9c m\u1ea1nh \u2014 kh\u1ea3 n\u0103ng th\u00edch nghi v\u1eabn c\u00f2n \u0111\u00f3, ch\u1ec9 c\u1ea7n k\u00edch th\u00edch th\u01b0\u1eddng xuy\u00ean h\u01a1n m\u1ed9t ch\u00fat \u0111\u1ec3 \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>K\u1ebft lu\u1eadn th\u1ef1c ra kh\u00e1 l\u1ea1c quan:<\/strong> B\u1ea3n th\u00e2n qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a kh\u00f4ng ph\u1ea3i l\u00e0 nguy\u00ean nh\u00e2n khi\u1ebfn c\u01a1 th\u1ec3 y\u1ebfu \u0111i \u2014 m\u00e0 ch\u00ednh vi\u1ec7c thi\u1ebfu t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 protein \u0111\u1ea7y \u0111\u1ee7 m\u1edbi l\u00e0 th\u1ee7 ph\u1ea1m. \u0110\u00f3 l\u00e0 m\u1ed9t trong nh\u1eefng l\u00fd do r\u00f5 r\u00e0ng nh\u1ea5t khi\u1ebfn t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh ng\u00e0y c\u00e0ng tr\u1edf n\u00ean ph\u1ed5 bi\u1ebfn. <em>quan tr\u1ecdng h\u01a1n<\/em>, \u0110i\u1ec1u n\u00e0y c\u0169ng kh\u00f4ng k\u00e9m ph\u1ea7n quan tr\u1ecdng \u0111\u1ed1i v\u1edbi tu\u1ed5i t\u00e1c, m\u1eb7c d\u00f9 th\u1ef1c t\u1ebf th\u01b0\u1eddng th\u1ea5y l\u1ea1i tr\u00e1i ng\u01b0\u1ee3c.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ph\u1ea7n 1a: K\u1ebf ho\u1ea1ch hu\u1ea5n luy\u1ec7n tu\u1ea7n n\u00e0y<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1eaft \u0111\u1ea7u t\u1eeb tu\u1ea7n n\u00e0y, l\u1ecbch tr\u00ecnh hu\u1ea5n luy\u1ec7n s\u1ebd \u0111\u01b0\u1ee3c chia th\u00e0nh c\u00e1c ph\u1ea7n. <strong>ba \u0111\u01b0\u1eddng ray<\/strong> theo t\u1eebng b\u00e0n th\u1eafng, theo th\u1ee9 t\u1ef1 n\u00e0y: <strong>T\u1eadp luy\u1ec7n s\u1ee9c kh\u1ecfe \u2192 X\u00e2y d\u1ef1ng c\u01a1 b\u1eafp \u2192 T\u1eadp luy\u1ec7n gi\u1ea3m c\u00e2n<\/strong>. B\u1ea1n ch\u1ecdn l\u1ed9 tr\u00ecnh ph\u00f9 h\u1ee3p v\u1edbi m\u1ee5c ti\u00eau hi\u1ec7n t\u1ea1i c\u1ee7a m\u00ecnh (v\u00e0 c\u00f3 th\u1ec3 thay \u0111\u1ed5i l\u1ed9 tr\u00ecnh khi\/n\u1ebfu m\u1ee5c ti\u00eau thay \u0111\u1ed5i). M\u1ed7i l\u1ed9 tr\u00ecnh c\u00f3 hai c\u1ea5p \u0111\u1ed9: <strong>Ch\u01b0a \u0111\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o<\/strong> V\u00e0 <strong>\u0110\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o<\/strong>. C\u1ea5u tr\u00fac n\u00e0y \u0111\u01b0\u1ee3c x\u00e2y d\u1ef1ng \u0111\u1ec3 c\u00f3 th\u1ec3 t\u00e1i s\u1eed d\u1ee5ng v\u00e0 ph\u00e1t tri\u1ec3n th\u00eam tu\u1ea7n n\u00e0y qua tu\u1ea7n kh\u00e1c, n\u0103m n\u00e0y qua n\u0103m kh\u00e1c \u2014 c\u00f9ng m\u1ed9t khu\u00f4n kh\u1ed5, nh\u01b0ng kh\u1ed1i l\u01b0\u1ee3ng\/ti\u1ebfn tr\u00ecnh m\u1edbi m\u1ed7i tu\u1ea7n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kh\u00f4ng c\u00f3 ng\u00e0y ngh\u1ec9 n\u00e0o \u0111\u01b0\u1ee3c l\u00ean l\u1ecbch trong b\u1ea5t k\u1ef3 ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n n\u00e0o, trong tr\u01b0\u1eddng h\u1ee3p b\u1ea1n bu\u1ed9c ph\u1ea3i ng\u1eebng t\u1eadp luy\u1ec7n v\u00ec b\u1ea5t k\u1ef3 l\u00fd do g\u00ec v\u00e0o b\u1ea5t k\u1ef3 ng\u00e0y n\u00e0o, b\u1ea1n c\u00f3 th\u1ec3 coi \u0111\u00f3 l\u00e0 ng\u00e0y ngh\u1ec9 v\u00e0 ti\u1ebfp t\u1ee5c nh\u01b0 b\u00ecnh th\u01b0\u1eddng v\u00e0o ng\u00e0y h\u00f4m sau.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kh\u1edfi \u0111\u1ed9ng v\u00e0 gi\u00e3n c\u01a1 \u2014 \u00e1p d\u1ee5ng cho t\u1ea5t c\u1ea3 c\u00e1c bu\u1ed5i t\u1eadp, t\u1ea5t c\u1ea3 c\u00e1c b\u00e0i t\u1eadp<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110i\u1ec1u n\u00e0y kh\u00f4ng \u0111\u01b0\u1ee3c l\u1eb7p l\u1ea1i t\u1eebng ng\u00e0y b\u00ean d\u01b0\u1edbi, m\u00e0 \u00e1p d\u1ee5ng nh\u01b0 m\u1ed9t quy t\u1eafc c\u1ed1 \u0111\u1ecbnh cho m\u1ed7i bu\u1ed5i t\u1eadp ri\u00eang l\u1ebb, b\u1ea5t k\u1ec3 \u0111\u01b0\u1eddng \u0111ua n\u00e0o:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kh\u1edfi \u0111\u1ed9ng, 5-8 ph\u00fat:<\/strong> C\u00e1c b\u00e0i t\u1eadp v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng, gi\u00fap t\u0103ng nh\u1ecbp tim, c\u00f9ng lo\u1ea1i v\u1edbi b\u00e0i t\u1eadp ch\u00ednh nh\u01b0ng \u1edf c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p h\u01a1n \u2014 v\u00ed d\u1ee5: \u0111\u1ea1p xe ch\u1eadm tr\u01b0\u1edbc khi t\u1eadp \u0111\u1ea1p xe, squat nh\u1eb9 kh\u00f4ng t\u1ea1 v\u00e0 xoay c\u00e1nh tay tr\u01b0\u1edbc khi t\u1eadp s\u1ee9c m\u1ea1nh, \u0111i b\u1ed9 nhanh tr\u01b0\u1edbc khi ch\u1ea1y. M\u1ee5c \u0111\u00edch l\u00e0 \u0111\u1ec3 t\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 v\u00e0 chu\u1ea9n b\u1ecb c\u00e1c kh\u1edbp v\u00e0 c\u01a1 b\u1eafp, gi\u00fap gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng v\u00e0 gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n t\u1ed1t h\u01a1n trong ch\u00ednh b\u00e0i t\u1eadp.<\/li>\n\n\n\n<li><strong>\u0110\u1ec3 ngu\u1ed9i b\u1edbt, 5-8 ph\u00fat:<\/strong> H\u00e3y gi\u1ea3m c\u01b0\u1eddng \u0111\u1ed9 d\u1ea7n d\u1ea7n thay v\u00ec d\u1eebng \u0111\u1ed9t ng\u1ed9t \u2014 v\u00ed d\u1ee5: \u0111\u1ea1p xe\/\u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng v\u00e0i ph\u00fat sau m\u1ed9t bu\u1ed5i t\u1eadp n\u1eb7ng \u2014 sau \u0111\u00f3 th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 nh\u1eb9 nh\u00e0ng cho c\u00e1c nh\u00f3m c\u01a1 \u0111\u00e3 ho\u1ea1t \u0111\u1ed9ng nhi\u1ec1u nh\u1ea5t. \u0110i\u1ec1u n\u00e0y gi\u00fap nh\u1ecbp tim v\u00e0 nh\u1ecbp th\u1edf tr\u1edf l\u1ea1i b\u00ecnh th\u01b0\u1eddng v\u00e0 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i cho bu\u1ed5i t\u1eadp ti\u1ebfp theo.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">H\u01b0\u1edbng d\u1eabn th\u1ef1c h\u00e0nh \u2014 k\u1ef9 thu\u1eadt (\u00e1p d\u1ee5ng cho t\u1ea5t c\u1ea3 c\u00e1c b\u00e0i h\u00e1t)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e1c b\u00e0i t\u1eadp d\u01b0\u1edbi \u0111\u00e2y xu\u1ea5t hi\u1ec7n trong nhi\u1ec1u chu\u1ed7i b\u00e0i t\u1eadp kh\u00e1c nhau. K\u1ef9 thu\u1eadt v\u00e0 kh\u00e1i ni\u1ec7m \u0111\u01b0\u1ee3c gi\u1ea3i th\u00edch m\u1ed9t l\u1ea7n \u1edf \u0111\u00e2y \u2014 trong c\u00e1c k\u1ebf ho\u1ea1ch h\u00e0ng tu\u1ea7n ch\u1ec9 \u0111\u1ec1 c\u1eadp \u0111\u1ebfn t\u00ean b\u00e0i t\u1eadp, s\u1ed1 hi\u1ec7p v\u00e0 s\u1ed1 l\u1ea7n l\u1eb7p l\u1ea1i.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>T\u1ea1 - th\u1ebf n\u00e0o l\u00e0 &quot;nh\u1eb9&quot; v\u00e0 &quot;n\u1eb7ng&quot;?<\/strong> T\u1ea1 tay l\u00e0 m\u1ed9t lo\u1ea1i t\u1ea1 c\u1ea7m tay, th\u01b0\u1eddng \u0111\u01b0\u1ee3c d\u00f9ng theo c\u1eb7p. &quot;Nh\u1eb9&quot; v\u00e0 &quot;n\u1eb7ng&quot; l\u00e0 t\u01b0\u01a1ng \u0111\u1ed1i so v\u1edbi kh\u1ea3 n\u0103ng c\u1ee7a b\u1ea1n \u2014 h\u00e3y s\u1eed d\u1ee5ng c\u00e1c h\u01b0\u1edbng d\u1eabn b\u00ean d\u01b0\u1edbi v\u00e0 \u0111i\u1ec1u ch\u1ec9nh cho ph\u00f9 h\u1ee3p. B\u1ea1n n\u00ean ho\u00e0n th\u00e0nh t\u1ea5t c\u1ea3 c\u00e1c l\u1ea7n l\u1eb7p v\u1edbi k\u1ef9 thu\u1eadt t\u1ed1t, nh\u01b0ng 2-3 l\u1ea7n cu\u1ed1i c\u00f9ng n\u00ean c\u1ea3m th\u1ea5y g\u1eafng s\u1ee9c. N\u1ebfu b\u1ea1n ho\u00e0n th\u00e0nh b\u00e0i t\u1eadp qu\u00e1 d\u1ec5 d\u00e0ng: h\u00e3y t\u0103ng tr\u1ecdng l\u01b0\u1ee3ng. N\u1ebfu k\u1ef9 thu\u1eadt c\u1ee7a b\u1ea1n k\u00e9m \u0111\u1ebfn m\u1ee9c b\u1ea1n kh\u00f4ng th\u1ec3 ho\u00e0n th\u00e0nh t\u1ea5t c\u1ea3 c\u00e1c l\u1ea7n l\u1eb7p: h\u00e3y gi\u1ea3m tr\u1ecdng l\u01b0\u1ee3ng.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>H\u01b0\u1edbng d\u1eabn g\u1ea7n \u0111\u00fang (cho m\u1ed7i qu\u1ea3 t\u1ea1):<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ng\u01b0\u1eddi ch\u01b0a t\u1eadp, ph\u1ea7n th\u00e2n tr\u00ean (\u0111\u1ea9y vai, ch\u00e8o thuy\u1ec1n): 2\u20134 kg<\/li>\n\n\n\n<li>\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi ch\u01b0a t\u1eadp luy\u1ec7n, c\u00e1c b\u00e0i t\u1eadp ph\u1ea7n th\u00e2n d\u01b0\u1edbi (squats, deadlifts): 4\u20136 kg, ho\u1eb7c kh\u00f4ng d\u00f9ng t\u1ea1 khi b\u1eaft \u0111\u1ea7u.<\/li>\n\n\n\n<li>Kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp ph\u1ea7n th\u00e2n tr\u00ean: 5\u20138 kg<\/li>\n\n\n\n<li>Kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp ph\u1ea7n th\u00e2n d\u01b0\u1edbi: 8\u201312 kg<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>B\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>T\u01b0 th\u1ebf ng\u1ed3i x\u1ed5m v\u1edbi c\u1ed1c:<\/strong> \u0110\u1ee9ng hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai, m\u0169i ch\u00e2n h\u01a1i h\u01b0\u1edbng ra ngo\u00e0i. G\u1eadp \u0111\u1ea7u g\u1ed1i v\u00e0 h\u00f4ng c\u00f9ng l\u00fac, nh\u01b0 th\u1ec3 \u0111ang ng\u1ed3i tr\u00ean m\u1ed9t chi\u1ebfc gh\u1ebf ph\u00eda sau \u2013 l\u01b0ng th\u1eb3ng, m\u1eaft nh\u00ecn th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc. H\u1ea1 th\u1ea5p ng\u01b0\u1eddi xu\u1ed1ng cho \u0111\u1ebfn khi \u0111\u00f9i song song v\u1edbi s\u00e0n (ho\u1eb7c xu\u1ed1ng th\u1ea5p nh\u1ea5t c\u00f3 th\u1ec3 m\u00e0 b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i), d\u00f9ng l\u1ef1c \u0111\u1ea9y t\u1eeb g\u00f3t ch\u00e2n l\u00ean. \u0110\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp bi\u1ebfn th\u1ec3 goblet, h\u00e3y c\u1ea7m t\u1ea1 b\u1eb1ng c\u1ea3 hai tay tr\u01b0\u1edbc ng\u1ef1c.<\/li>\n\n\n\n<li><strong>N\u00e2ng t\u1ea1 ki\u1ec3u Deadlift \/ Romanian Deadlift (RDL) v\u1edbi t\u1ea1 tay:<\/strong> \u0110\u1ee9ng th\u1eb3ng, \u0111\u1eb7t t\u1ea1 tay tr\u01b0\u1edbc \u0111\u00f9i. G\u1eadp ng\u01b0\u1eddi \u1edf h\u00f4ng \u2013 kh\u00f4ng ph\u1ea3i \u1edf l\u01b0ng \u2013 v\u00e0 \u0111\u1ea9y m\u00f4ng ra sau khi t\u1ea1 tr\u01b0\u1ee3t xu\u1ed1ng ch\u00e2n, \u0111\u1ea7u g\u1ed1i h\u01a1i cong. H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng cho \u0111\u1ebfn khi c\u1ea3m th\u1ea5y c\u0103ng \u1edf g\u00e2n kheo, sau \u0111\u00f3 \u0111\u1ea9y h\u00f4ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u0111\u1ec3 \u0111\u1ee9ng l\u00ean. Bi\u1ebfn th\u1ec3 RDL (Royal Deadlift) gi\u1eef th\u1eb3ng \u0111\u1ea7u g\u1ed1i (kh\u00f4ng kh\u00f3a kh\u1edbp) trong su\u1ed1t \u0111\u1ed9ng t\u00e1c, t\u1eadp trung nhi\u1ec1u h\u01a1n v\u00e0o g\u00e2n kheo v\u00e0 c\u01a1 m\u00f4ng.<\/li>\n\n\n\n<li><strong>\u0110\u1ea9y t\u1ea1 qua vai:<\/strong> Ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng, c\u1ea7m t\u1ea1 tay \u1edf m\u1ed7i b\u00ean, ngang vai, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc. Nh\u1ea5n t\u1ea1 th\u1eb3ng l\u00ean cho \u0111\u1ebfn khi c\u00e1nh tay g\u1ea7n nh\u01b0 th\u1eb3ng, h\u1ea1 t\u1ea1 xu\u1ed1ng t\u1eeb t\u1eeb v\u00e0 c\u00f3 ki\u1ec3m so\u00e1t.<\/li>\n\n\n\n<li><strong>K\u1ebft qu\u1ea3:<\/strong> B\u01b0\u1edbc d\u00e0i v\u1ec1 ph\u00eda tr\u01b0\u1edbc b\u1eb1ng m\u1ed9t ch\u00e2n, g\u1eadp c\u1ea3 hai \u0111\u1ea7u g\u1ed1i cho \u0111\u1ebfn khi \u0111\u1ea7u g\u1ed1i sau g\u1ea7n ch\u1ea1m s\u00e0n v\u00e0 \u0111\u1ea7u g\u1ed1i tr\u01b0\u1edbc \u1edf tr\u00ean m\u1eaft c\u00e1 ch\u00e2n. D\u00f9ng l\u1ef1c t\u1eeb ch\u00e2n tr\u01b0\u1edbc \u0111\u1ec3 \u0111\u1ea9y ng\u01b0\u1eddi l\u00ean. B\u1ea1n c\u00f3 th\u1ec3 c\u1ea7m th\u00eam t\u1ea1 \u1edf m\u1ed7i tay \u0111\u1ec3 t\u0103ng s\u1ee9c kh\u00e1ng.<\/li>\n\n\n\n<li><strong>V\u00e1n \/ V\u00e1n nghi\u00eang:<\/strong> T\u01b0 th\u1ebf Plank: N\u1eb1m s\u1ea5p, ch\u1ed1ng tay v\u00e0 m\u0169i ch\u00e2n n\u00e2ng ng\u01b0\u1eddi l\u00ean sao cho th\u00e2n ng\u01b0\u1eddi t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng, si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng v\u00e0 m\u00f4ng. T\u01b0 th\u1ebf Plank nghi\u00eang: Nguy\u00ean t\u1eafc t\u01b0\u01a1ng t\u1ef1 nh\u01b0ng n\u1eb1m nghi\u00eang, h\u00f4ng n\u00e2ng kh\u1ecfi s\u00e0n.<\/li>\n\n\n\n<li><strong>B\u00e0i t\u1eadp k\u00e9o t\u1ea1 \u0111\u01a1n:<\/strong> T\u1ef1a m\u1ed9t tay v\u00e0 m\u1ed9t \u0111\u1ea7u g\u1ed1i l\u00ean gh\u1ebf\/b\u0103ng gh\u1ebf, th\u00e2n ng\u01b0\u1eddi song song v\u1edbi s\u00e0n. D\u00f9ng tay c\u00f2n l\u1ea1i k\u00e9o t\u1ea1 l\u00ean ph\u00eda h\u00f4ng, khu\u1ef7u tay s\u00e1t v\u00e0o th\u00e2n, h\u1ea1 xu\u1ed1ng m\u1ed9t c\u00e1ch c\u00f3 ki\u1ec3m so\u00e1t.<\/li>\n\n\n\n<li><strong>V\u1eadn \u0111\u1ed9ng h\u01b0\u1edbng ra ngo\u00e0i (v\u00f9ng x\u01b0\u01a1ng ch\u1eadu\/h\u00f4ng, t\u1eadp luy\u1ec7n theo chu tr\u00ecnh):<\/strong> N\u00e2ng h\u00f4ng: N\u1eb1m ng\u1eeda, \u0111\u1ea7u g\u1ed1i g\u1eadp, b\u00e0n ch\u00e2n \u0111\u1eb7t tr\u00ean s\u00e0n - d\u00f9ng c\u01a1 m\u00f4ng v\u00e0 m\u1eb7t sau \u0111\u00f9i si\u1ebft ch\u1eb7t \u0111\u1ec3 n\u00e2ng h\u00f4ng l\u00ean tr\u1ea7n nh\u00e0, t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng m\u1ed9t c\u00e1ch c\u00f3 ki\u1ec3m so\u00e1t.<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-1024x1024.jpeg\" alt=\"\" class=\"wp-image-11005\" srcset=\"https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-1024x1024.jpeg 1024w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-300x300.jpeg 300w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-150x150.jpeg 150w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-768x768.jpeg 768w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-1536x1536.jpeg 1536w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-12x12.jpeg 12w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-600x600.jpeg 600w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-100x100.jpeg 100w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-64x64.jpeg 64w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560.jpeg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>C\u00e1c b\u00e0i t\u1eadp yoga:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>M\u00e8o-b\u00f2:<\/strong> \u1ede t\u01b0 th\u1ebf ch\u1ed1ng b\u1ed1n \u0111i\u1ec3m, hai tay \u0111\u1eb7t d\u01b0\u1edbi vai, hai \u0111\u1ea7u g\u1ed1i th\u1eb3ng h\u00e0ng v\u1edbi h\u00f4ng. Cong l\u01b0ng l\u00ean (t\u01b0 th\u1ebf m\u00e8o) khi th\u1edf ra, g\u1eadp h\u00f4ng xu\u1ed1ng (t\u01b0 th\u1ebf b\u00f2) khi h\u00edt v\u00e0o.<\/li>\n\n\n\n<li><strong>T\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t \u2192 g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc:<\/strong> T\u1eeb t\u01b0 th\u1ebf ch\u1ed1ng b\u1ed1n \u0111i\u1ec3m, n\u00e2ng h\u00f4ng l\u00ean v\u00e0 ra sau t\u1ea1o th\u00e0nh h\u00ecnh ch\u1eef V ng\u01b0\u1ee3c. B\u01b0\u1edbc ch\u00e2n v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0o t\u01b0 th\u1ebf \u0111\u1ee9ng g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc, th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3.<\/li>\n\n\n\n<li><strong>H\u00ecnh l\u01b0\u1ee1i li\u1ec1m \u0111\u1ee9ng:<\/strong> Du\u1ed7i th\u1eb3ng hai tay l\u00ean tr\u00ean \u0111\u1ea7u, nghi\u00eang nh\u1eb9 ph\u1ea7n th\u00e2n tr\u00ean sang m\u1ed9t b\u00ean.<\/li>\n\n\n\n<li><strong>T\u01b0 th\u1ebf c\u1ee7a \u0111\u1ee9a tr\u1ebb:<\/strong> Ng\u1ed3i x\u1ed5m xu\u1ed1ng, g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc, hai tay du\u1ed7i th\u1eb3ng ra ph\u00eda tr\u01b0\u1edbc, tr\u00e1n ch\u1ea1m s\u00e0n.<\/li>\n\n\n\n<li><strong>Chi\u1ebfn binh I\/II:<\/strong> B\u01b0\u1edbc ti\u1ebfn l\u1edbn, \u0111\u1ea7u g\u1ed1i tr\u01b0\u1edbc g\u1eadp 90 \u0111\u1ed9. Chi\u1ebfn binh I: hai tay gi\u01a1 th\u1eb3ng l\u00ean. Chi\u1ebfn binh II: hai tay dang sang hai b\u00ean, \u00e1nh m\u1eaft nh\u00ecn qua ng\u00f3n tay tr\u1ecf.<\/li>\n\n\n\n<li><strong>T\u01b0 th\u1ebf tam gi\u00e1c:<\/strong> Hai ch\u00e2n dang r\u1ed9ng, m\u1ed9t tay ch\u1ed1ng xu\u1ed1ng c\u1eb3ng ch\u00e2n\/s\u00e0n nh\u00e0, tay kia du\u1ed7i th\u1eb3ng l\u00ean, ng\u1ef1c \u01b0\u1ee1n ra.<\/li>\n\n\n\n<li><strong>Chim b\u1ed3 c\u00e2u\/b\u01b0\u1edbm:<\/strong> B\u00e0i t\u1eadp m\u1edf h\u00f4ng \u2014 t\u01b0 th\u1ebf chim b\u1ed3 c\u00e2u ng\u1ed3i v\u1edbi m\u1ed9t ch\u00e2n g\u1eadp l\u1ea1i ph\u00eda tr\u01b0\u1edbc th\u00e2n, t\u01b0 th\u1ebf b\u01b0\u1edbm ng\u1ed3i v\u1edbi hai l\u00f2ng b\u00e0n ch\u00e2n h\u01b0\u1edbng v\u00e0o nhau, \u0111\u1ea7u g\u1ed1i nh\u1eb9 nh\u00e0ng h\u01b0\u1edbng ra ngo\u00e0i.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Zineng kh\u00ed c\u00f4ng:<\/strong> \u0110\u1ee9ng dang r\u1ed9ng hai ch\u00e2n b\u1eb1ng vai, \u0111\u1ea7u g\u1ed1i h\u01a1i cong. H\u00edt v\u00e0o khi n\u00e2ng hai tay l\u00ean ngang vai, th\u1edf ra khi h\u1ea1 tay xu\u1ed1ng. T\u00ecm m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n ho\u00e0n ch\u1ec9nh v\u00e0 th\u1ef1c hi\u1ec7n theo. B\u00e0i t\u1eadp \u201dtay m\u00e2y\u201d: c\u00e1c chuy\u1ec3n \u0111\u1ed9ng tr\u00f2n nh\u1eb9 nh\u00e0ng tr\u01b0\u1edbc ng\u1ef1c.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>H\u00edt th\u1edf:<\/strong> <em>4-7-8:<\/em> Trong 4 gi\u00e2y, gi\u1eef 7 gi\u00e2y, th\u1ea3 ra 8 gi\u00e2y. <em>K\u1ef9 thu\u1eadt th\u1edf h\u00ecnh h\u1ed9p:<\/em> H\u00edt v\u00e0o 4 nh\u1ecbp, gi\u1eef h\u01a1i 4 nh\u1ecbp, th\u1edf ra 4 nh\u1ecbp, gi\u1eef h\u01a1i 4 nh\u1ecbp. Th\u1edf b\u1eb1ng b\u1ee5ng: h\u00e3y \u0111\u1ec3 b\u1ee5ng b\u1ea1n chuy\u1ec3n \u0111\u1ed9ng, ch\u1ee9 kh\u00f4ng ph\u1ea3i ng\u1ef1c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0110\u00e0o t\u1ea1o v\u1ec1 s\u1ee9c kh\u1ecfe<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t tu\u1ea7n t\u1eadp luy\u1ec7n c\u00e2n b\u1eb1ng, to\u00e0n di\u1ec7n h\u01b0\u1edbng \u0111\u1ebfn s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 ch\u1ee9c n\u0103ng l\u00e2u d\u00e0i \u2014 kh\u00f4ng \u0111\u1eb7t ra m\u1ee5c ti\u00eau c\u1ee5 th\u1ec3 v\u1ec1 th\u00e0nh t\u00edch, ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 m\u1ed9t h\u1ec7 th\u1ed1ng c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh v\u00e0 \u0111\u01b0\u1ee3c duy tr\u00ec t\u1ed1t.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ch\u01b0a \u0111\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ng\u00e0y<\/th><th>V\u01b0\u1ee3t qua<\/th><\/tr><\/thead><tbody><tr><td>Th\u1ee9 hai<\/td><td>\u0110\u1ea1p xe, 20-25 ph\u00fat v\u1edbi t\u1ed1c \u0111\u1ed9 th\u01b0 th\u1ea3, v\u1eeba \u0111i v\u1eeba tr\u00f2 chuy\u1ec7n.<\/td><\/tr><tr><td>Th\u1ee9 ba<\/td><td>B\u00e0i t\u1eadp to\u00e0n th\u00e2n t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh, 2 hi\u1ec7p, ngh\u1ec9 60 gi\u00e2y: squat 10 l\u1ea7n, deadlift (t\u1ea1 tay nh\u1eb9) 10 l\u1ea7n, \u0111\u1ea9y vai 10 l\u1ea7n, b\u01b0\u1edbc g\u1eadp g\u1ed1i 8 l\u1ea7n\/ch\u00e2n, plank 20-30 gi\u00e2y.<\/td><\/tr><tr><td>Th\u1ee9 T\u01b0<\/td><td>\u0110i b\u1ed9 nhanh, 25-30 ph\u00fat, v\u1edbi t\u1ed1c \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh.<\/td><\/tr><tr><td>Th\u1ee9 n\u0103m<\/td><td>C\u00e1c b\u00e0i t\u1eadp \u0111i b\u1ed9\/ch\u1ea1y b\u1ed9 xen k\u1ebd, 15-20 ph\u00fat: 1 ph\u00fat ch\u1ea1y b\u1ed9 \/ 2 ph\u00fat \u0111i b\u1ed9 x 5-6 l\u1ea7n.<\/td><\/tr><tr><td>Th\u1ee9 s\u00e1u<\/td><td>Yoga, 15-20 ph\u00fat: t\u01b0 th\u1ebf m\u00e8o-b\u00f2 x 8 l\u1ea7n, t\u01b0 th\u1ebf ch\u00f3 c\u00fai \u0111\u1ea7u \u2192 g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc, t\u01b0 th\u1ebf tr\u0103ng l\u01b0\u1ee1i li\u1ec1m \u0111\u1ee9ng, t\u01b0 th\u1ebf em b\u00e9 1-2 ph\u00fat<\/td><\/tr><tr><td>Th\u1ee9 b\u1ea3y<\/td><td>Kh\u00ed c\u00f4ng, 20 ph\u00fat<\/td><\/tr><tr><td>Ch\u1ee7 nh\u1eadt<\/td><td>B\u00e0i t\u1eadp th\u1edf, 10-15 ph\u00fat: 4-7-8 x 5-6, th\u1edf theo h\u00ecnh h\u1ed9p x 8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0110\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ng\u00e0y<\/th><th>V\u01b0\u1ee3t qua<\/th><\/tr><\/thead><tbody><tr><td>Th\u1ee9 hai<\/td><td>\u0110\u1ea1p xe, 35\u201345 ph\u00fat: 5 ph\u00fat kh\u1edfi \u0111\u1ed9ng, 4 hi\u1ec7p x 4 ph\u00fat c\u01b0\u1eddng \u0111\u1ed9 cao \/ 2 ph\u00fat th\u01b0 gi\u00e3n, 5 ph\u00fat th\u1ea3 l\u1ecfng.<\/td><\/tr><tr><td>Th\u1ee9 ba<\/td><td>B\u00e0i t\u1eadp to\u00e0n th\u00e2n t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh, 3 hi\u1ec7p, ngh\u1ec9 45 gi\u00e2y: squat v\u1edbi t\u1ea1 tr\u01b0\u1edbc ng\u1ef1c 12 l\u1ea7n, deadlift ki\u1ec3u Nga 12 l\u1ea7n, \u0111\u1ea9y t\u1ea1 qua vai 10 l\u1ea7n, b\u01b0\u1edbc g\u1eadp g\u1ed1i v\u1edbi t\u1ea1 \u0111\u01a1n 10 l\u1ea7n\/ch\u00e2n, plank nghi\u00eang 20 gi\u00e2y\/b\u00ean, ch\u00e8o thuy\u1ec1n 12 l\u1ea7n\/b\u00ean<\/td><\/tr><tr><td>Th\u1ee9 T\u01b0<\/td><td>\u0110i b\u1ed9 + nh\u1ecbp \u0111\u1ed9, 35-40 ph\u00fat: 10 ph\u00fat kh\u1edfi \u0111\u1ed9ng, 6 l\u1ea7n x 1 ph\u00fat nhanh \/ 1 ph\u00fat ch\u1eadm, 10 ph\u00fat th\u1ea3 l\u1ecfng.<\/td><\/tr><tr><td>Th\u1ee9 n\u0103m<\/td><td>Ch\u1ea1y b\u1ed9, 25\u201330 ph\u00fat: 5 ph\u00fat kh\u1edfi \u0111\u1ed9ng b\u1eb1ng ch\u1ea1y nh\u1eb9, 20 ph\u00fat ch\u1ea1y \u0111\u1ec1u v\u1edbi t\u1ed1c \u0111\u1ed9 d\u1ec5 \u0111\u1ebfn trung b\u00ecnh, 5 ph\u00fat th\u1ea3 l\u1ecfng.<\/td><\/tr><tr><td>Th\u1ee9 s\u00e1u<\/td><td>Yoga, 30 ph\u00fat: Ch\u00e0o m\u1eb7t tr\u1eddi A x 4-5, Chi\u1ebfn binh I\/II, T\u01b0 th\u1ebf Tam gi\u00e1c, Chim b\u1ed3 c\u00e2u\/B\u01b0\u1edbm 5 ph\u00fat<\/td><\/tr><tr><td>Th\u1ee9 b\u1ea3y<\/td><td>Kh\u00ed c\u00f4ng, 20 ph\u00fat<\/td><\/tr><tr><td>Ch\u1ee7 nh\u1eadt<\/td><td>H\u00edt th\u1edf, 10-15 ph\u00fat<br><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-1024x1024.jpeg\" alt=\"\" class=\"wp-image-11006\" srcset=\"https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-1024x1024.jpeg 1024w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-300x300.jpeg 300w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-150x150.jpeg 150w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-768x768.jpeg 768w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-1536x1536.jpeg 1536w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-12x12.jpeg 12w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-600x600.jpeg 600w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-100x100.jpeg 100w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-64x64.jpeg 64w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew.jpeg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">X\u00e2y d\u1ef1ng c\u01a1 b\u1eafp<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">T\u1eadp trung v\u00e0o s\u1ee9c m\u1ea1nh v\u1edbi l\u1ed9 tr\u00ecnh ti\u1ebfn tri\u1ec3n r\u00f5 r\u00e0ng \u2014 th\u1ec3 l\u1ef1c \u0111\u00f3ng vai tr\u00f2 h\u1ed7 tr\u1ee3 ch\u1ee9 kh\u00f4ng ph\u1ea3i vai tr\u00f2 ch\u1ee7 \u0111\u1ea1o trong tu\u1ea7n n\u00e0y, v\u00ec th\u1eddi gian ph\u1ee5c h\u1ed3i gi\u1eefa c\u00e1c bu\u1ed5i t\u1eadp s\u1ee9c m\u1ea1nh l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ch\u01b0a \u0111\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ng\u00e0y<\/th><th>V\u01b0\u1ee3t qua<\/th><\/tr><\/thead><tbody><tr><td>Th\u1ee9 hai<\/td><td>B\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh ph\u1ea7n th\u00e2n d\u01b0\u1edbi, 2 hi\u1ec7p, ngh\u1ec9 60 gi\u00e2y: squat 10 l\u1ea7n, RDL (t\u1ea1 tay nh\u1eb9) 10 l\u1ea7n, n\u00e2ng h\u00f4ng 12 l\u1ea7n, b\u01b0\u1edbc g\u1eadp g\u1ed1i 8 l\u1ea7n\/ch\u00e2n<\/td><\/tr><tr><td>Th\u1ee9 ba<\/td><td>\u0110\u1ea1p xe ho\u1eb7c \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng, 20 ph\u00fat (ph\u1ee5c h\u1ed3i t\u00edch c\u1ef1c)<\/td><\/tr><tr><td>Th\u1ee9 T\u01b0<\/td><td>B\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh ph\u1ea7n th\u00e2n tr\u00ean, 2 hi\u1ec7p, ngh\u1ec9 60 gi\u00e2y: \u0111\u1ea9y t\u1ea1 qua vai 10 l\u1ea7n, ch\u00e8o thuy\u1ec1n 10 l\u1ea7n\/m\u1ed7i b\u00ean, plank 20-30 gi\u00e2y.<\/td><\/tr><tr><td>Th\u1ee9 n\u0103m<\/td><td>Yoga\/v\u1eadn \u0111\u1ed9ng, 15-20 ph\u00fat (t\u01b0 th\u1ebf m\u00e8o-b\u00f2, t\u01b0 th\u1ebf ch\u00f3 c\u00fai \u0111\u1ea7u, t\u01b0 th\u1ebf em b\u00e9)<\/td><\/tr><tr><td>Th\u1ee9 s\u00e1u<\/td><td>B\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh to\u00e0n th\u00e2n, 2 hi\u1ec7p: squat 10 l\u1ea7n, \u0111\u1ea9y vai 10 l\u1ea7n, ch\u00e8o thuy\u1ec1n 10 l\u1ea7n\/m\u1ed7i b\u00ean, plank 20-30 gi\u00e2y.<\/td><\/tr><tr><td>Th\u1ee9 b\u1ea3y<\/td><td>Kh\u00ed c\u00f4ng, 20 ph\u00fat<\/td><\/tr><tr><td>Ch\u1ee7 nh\u1eadt<\/td><td>H\u00edt th\u1edf, 10-15 ph\u00fat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0110\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ng\u00e0y<\/th><th>V\u01b0\u1ee3t qua<\/th><\/tr><\/thead><tbody><tr><td>Th\u1ee9 hai<\/td><td>B\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh ph\u1ea7n th\u00e2n d\u01b0\u1edbi, 4 hi\u1ec7p, ngh\u1ec9 60-90 gi\u00e2y: squat v\u1edbi t\u1ea1 tr\u01b0\u1edbc ng\u1ef1c 12 l\u1ea7n, deadlift ki\u1ec3u Nga 12 l\u1ea7n, n\u00e2ng h\u00f4ng 15 l\u1ea7n, b\u01b0\u1edbc g\u1eadp g\u1ed1i v\u1edbi t\u1ea1 \u0111\u01a1n 10 l\u1ea7n\/ch\u00e2n<\/td><\/tr><tr><td>Th\u1ee9 ba<\/td><td>\u0110\u1ea1p xe nh\u1eb9 nh\u00e0ng, 25-30 ph\u00fat v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm (ph\u1ee5c h\u1ed3i t\u00edch c\u1ef1c)<\/td><\/tr><tr><td>Th\u1ee9 T\u01b0<\/td><td>B\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh ph\u1ea7n th\u00e2n tr\u00ean, 4 hi\u1ec7p, ngh\u1ec9 60-90 gi\u00e2y: \u0111\u1ea9y t\u1ea1 qua vai 10 l\u1ea7n, ch\u00e8o thuy\u1ec1n 12 l\u1ea7n\/m\u1ed7i b\u00ean, plank nghi\u00eang 25 gi\u00e2y\/m\u1ed7i b\u00ean.<\/td><\/tr><tr><td>Th\u1ee9 n\u0103m<\/td><td>Yoga\/v\u1eadn \u0111\u1ed9ng, 25-30 ph\u00fat (Ch\u00e0o m\u1eb7t tr\u1eddi A, Chi\u1ebfn binh I\/II, Chim b\u1ed3 c\u00e2u\/B\u01b0\u1edbm)<\/td><\/tr><tr><td>Th\u1ee9 s\u00e1u<\/td><td>B\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh to\u00e0n th\u00e2n, 3 hi\u1ec7p, ngh\u1ec9 45-60 gi\u00e2y: squat v\u1edbi t\u1ea1 tr\u01b0\u1edbc ng\u1ef1c 12 l\u1ea7n, \u0111\u1ea9y t\u1ea1 qua vai 10 l\u1ea7n, deadlift th\u1eb3ng \u0111\u1ee9ng 12 l\u1ea7n, ch\u00e8o thuy\u1ec1n 12 l\u1ea7n\/m\u1ed7i b\u00ean, plank 30-40 gi\u00e2y.<\/td><\/tr><tr><td>Th\u1ee9 b\u1ea3y<\/td><td>Kh\u00ed c\u00f4ng, 20 ph\u00fat<\/td><\/tr><tr><td>Ch\u1ee7 nh\u1eadt<\/td><td>H\u00edt th\u1edf, 10-15 ph\u00fat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Nguy\u00ean t\u1eafc ti\u1ebfn b\u1ed9 trong t\u01b0\u01a1ng lai: khi b\u1ea1n c\u00f3 th\u1ec3 ho\u00e0n th\u00e0nh t\u1ea5t c\u1ea3 c\u00e1c l\u1ea7n l\u1eb7p v\u1edbi k\u1ef9 thu\u1eadt t\u1ed1t v\u00e0 c\u1ea3m th\u1ea5y c\u00f2n s\u1ee9c \u0111\u1ec3 th\u1ef1c hi\u1ec7n th\u00eam 2-3 l\u1ea7n n\u1eefa, h\u00e3y t\u0103ng tr\u1ecdng l\u01b0\u1ee3ng l\u00ean kho\u1ea3ng 5-10 kg v\u00e0o tu\u1ea7n sau.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-1024x1024.jpeg\" alt=\"\" class=\"wp-image-11008\" srcset=\"https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-1024x1024.jpeg 1024w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-300x300.jpeg 300w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-150x150.jpeg 150w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-768x768.jpeg 768w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-1536x1536.jpeg 1536w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-12x12.jpeg 12w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-600x600.jpeg 600w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-100x100.jpeg 100w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-64x64.jpeg 64w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564.jpeg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">T\u1eadp luy\u1ec7n gi\u1ea3m c\u00e2n<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">T\u0103ng kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n h\u00e0ng tu\u1ea7n v\u00e0 s\u1ed1 bu\u1ed5i t\u1eadp v\u1edbi nh\u1ecbp tim cao, \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o \u2014 k\u1ebft h\u1ee3p v\u1edbi t\u1eadp luy\u1ec7n theo chu tr\u00ecnh \u0111\u1ec3 b\u1ea3o to\u00e0n kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp c\u00f9ng l\u00fac (\u0111i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng, n\u1ebfu kh\u00f4ng b\u1ea1n s\u1ebd m\u1ea5t \u0111i ng\u01b0\u1eddi b\u1ea1n t\u1ed1t nh\u1ea5t c\u1ee7a qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y m\u1ee1: c\u01a1 b\u1eafp).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ch\u01b0a \u0111\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ng\u00e0y<\/th><th>V\u01b0\u1ee3t qua<\/th><\/tr><\/thead><tbody><tr><td>Th\u1ee9 hai<\/td><td>\u0110\u1ea1p xe, 25 ph\u00fat v\u1edbi t\u1ed1c \u0111\u1ed9 d\u1ec5 \u0111\u1ebfn trung b\u00ecnh<\/td><\/tr><tr><td>Th\u1ee9 ba<\/td><td>B\u00e0i t\u1eadp to\u00e0n th\u00e2n theo chu tr\u00ecnh, 2 hi\u1ec7p, ngh\u1ec9 30-45 gi\u00e2y: squat 10 l\u1ea7n, \u0111\u1ea9y vai 10 l\u1ea7n, b\u01b0\u1edbc g\u1eadp g\u1ed1i 8 l\u1ea7n\/ch\u00e2n, n\u00e2ng h\u00f4ng 12 l\u1ea7n, plank 20 gi\u00e2y.<\/td><\/tr><tr><td>Th\u1ee9 T\u01b0<\/td><td>\u0110i b\u1ed9 nhanh, 30 ph\u00fat<\/td><\/tr><tr><td>Th\u1ee9 n\u0103m<\/td><td>C\u00e1c b\u00e0i t\u1eadp \u0111i b\u1ed9\/ch\u1ea1y b\u1ed9 xen k\u1ebd, 15-20 ph\u00fat: 1 ph\u00fat ch\u1ea1y b\u1ed9 \/ 2 ph\u00fat \u0111i b\u1ed9 x 5-6 l\u1ea7n.<\/td><\/tr><tr><td>Th\u1ee9 s\u00e1u<\/td><td>B\u00e0i t\u1eadp to\u00e0n th\u00e2n theo ki\u1ec3u v\u00f2ng tr\u00f2n, 2 hi\u1ec7p (gi\u1ed1ng nh\u01b0 th\u1ee9 Ba, b\u1ea1n c\u00f3 th\u1ec3 thay \u0111\u1ed5i m\u1ed9t b\u00e0i t\u1eadp n\u1ebfu mu\u1ed1n).<\/td><\/tr><tr><td>Th\u1ee9 b\u1ea3y<\/td><td>Yoga\/v\u1eadn \u0111\u1ed9ng, 20 ph\u00fat (ph\u1ee5c h\u1ed3i t\u00edch c\u1ef1c)<\/td><\/tr><tr><td>Ch\u1ee7 nh\u1eadt<\/td><td>H\u00edt th\u1edf s\u00e2u + \u0111i b\u1ed9 th\u01b0 gi\u00e3n, 15-20 ph\u00fat h\u00edt th\u1edf + 15 ph\u00fat \u0111i b\u1ed9<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0110\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ng\u00e0y<\/th><th>V\u01b0\u1ee3t qua<\/th><\/tr><\/thead><tbody><tr><td>Th\u1ee9 hai<\/td><td>\u0110\u1ea1p xe theo ph\u01b0\u01a1ng ph\u00e1p ng\u1eaft qu\u00e3ng, 35-40 ph\u00fat: 5 ph\u00fat kh\u1edfi \u0111\u1ed9ng, 6 hi\u1ec7p x 2 ph\u00fat c\u01b0\u1eddng \u0111\u1ed9 cao \/ 1 ph\u00fat th\u01b0 gi\u00e3n, 5 ph\u00fat th\u1ea3 l\u1ecfng.<\/td><\/tr><tr><td>Th\u1ee9 ba<\/td><td>B\u00e0i t\u1eadp to\u00e0n th\u00e2n theo chu\u1ed7i, 3 hi\u1ec7p, ngh\u1ec9 30 gi\u00e2y: squat v\u1edbi t\u1ea1 tr\u01b0\u1edbc ng\u1ef1c 15 l\u1ea7n, \u0111\u1ea9y t\u1ea1 qua vai 12 l\u1ea7n, b\u01b0\u1edbc g\u1eadp g\u1ed1i v\u1edbi t\u1ea1 \u0111\u01a1n 10 l\u1ea7n\/ch\u00e2n, n\u00e2ng h\u00f4ng 15 l\u1ea7n, ch\u00e8o thuy\u1ec1n 12 l\u1ea7n\/b\u00ean, plank 30-40 gi\u00e2y.<\/td><\/tr><tr><td>Th\u1ee9 T\u01b0<\/td><td>\u0110i b\u1ed9 + nh\u1ecbp \u0111\u1ed9, 40 ph\u00fat: 10 ph\u00fat kh\u1edfi \u0111\u1ed9ng, 8 hi\u1ec7p x 1 ph\u00fat nhanh \/ 1 ph\u00fat ch\u1eadm, 10 ph\u00fat th\u1ea3 l\u1ecfng.<\/td><\/tr><tr><td>Th\u1ee9 n\u0103m<\/td><td>Ch\u1ea1y ng\u1eaft qu\u00e3ng, 25-30 ph\u00fat: 5 ph\u00fat kh\u1edfi \u0111\u1ed9ng ch\u1ea1y nh\u1eb9, 6 x 2 ph\u00fat ch\u1ea1y nhanh h\u01a1n \/ 1,5 ph\u00fat ch\u1ea1y ch\u1eadm, 5 ph\u00fat th\u1ea3 l\u1ecfng.<\/td><\/tr><tr><td>Th\u1ee9 s\u00e1u<\/td><td>B\u00e0i t\u1eadp to\u00e0n th\u00e2n theo ki\u1ec3u v\u00f2ng tr\u00f2n, 3 hi\u1ec7p (gi\u1ed1ng nh\u01b0 th\u1ee9 Ba, b\u1ea1n c\u00f3 th\u1ec3 thay \u0111\u1ed5i m\u1ed9t b\u00e0i t\u1eadp n\u1ebfu mu\u1ed1n).<\/td><\/tr><tr><td>Th\u1ee9 b\u1ea3y<\/td><td>Yoga\/v\u1eadn \u0111\u1ed9ng, 25\u201330 ph\u00fat<\/td><\/tr><tr><td>Ch\u1ee7 nh\u1eadt<\/td><td>H\u00edt th\u1edf s\u00e2u + \u0111i b\u1ed9 th\u01b0 gi\u00e3n, 15-20 ph\u00fat h\u00edt th\u1edf + 20 ph\u00fat \u0111i b\u1ed9<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u00fac Maria may m\u1eafn trong tu\u1ea7n n\u00e0y nh\u00e9!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">PS: B\u1ea1n c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y d\u1ee5ng c\u1ee5 v\u00e0 qu\u1ea7n \u00e1o t\u1eadp luy\u1ec7n trong c\u1eeda h\u00e0ng. H\u00e3y trang b\u1ecb \u0111\u1ea7y \u0111\u1ee7 cho c\u1ea3 tu\u1ea7n nh\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Tu\u1ea7n t\u1edbi: ch\u00fang ta s\u1ebd ti\u1ebfp t\u1ee5c t\u00ecm hi\u1ec3u v\u1ec1 ph\u1ee5c h\u1ed3i \u2014 nh\u1eefng g\u00ec x\u1ea3y ra trong c\u01a1 th\u1ec3 b\u1ea1n gi\u1eefa c\u00e1c bu\u1ed5i t\u1eadp v\u00e0 c\u00e1ch l\u1eadp k\u1ebf ho\u1ea1ch cho m\u1ed9t tu\u1ea7n t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3.<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Nghi\u00ean c\u1ee9u \u2014 H\u01b0\u1edbng d\u1eabn v\u1ec1 Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 T\u1eadp luy\u1ec7n: \u2022 Nghi\u00ean c\u1ee9u: Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 T\u1eadp luy\u1ec7n \u2022 Kh\u1edfi \u0111\u1ed9ng v\u00e0 Gi\u00e3n c\u01a1 \u2022 H\u01b0\u1edbng d\u1eabn b\u00e0i t\u1eadp \u2022 \ud83c\udf3f T\u1eadp luy\u1ec7n v\u00ec s\u1ee9c kh\u1ecfe \u2022 \ud83d\udcaa X\u00e2y d\u1ef1ng c\u01a1 b\u1eafp \u2022 \ud83d\udd25 T\u1eadp luy\u1ec7n gi\u1ea3m c\u00e2n Nh\u1eefng m\u1ee5c ti\u00eau kh\u00e1c nhau \u0111\u00f2i h\u1ecfi nh\u1eefng c\u00e2u tr\u1ea3 l\u1eddi kh\u00e1c nhau Tr\u01b0\u1edbc khi xem x\u00e9t c\u00e1c nghi\u00ean c\u1ee9u \u2014 h\u00e3y suy ngh\u0129 m\u1ed9t ch\u00fat. C\u00e2u h\u1ecfi \u201dc\u00e1i n\u00e0o n\u1eb7ng h\u01a1n, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng hay t\u1eadp luy\u1ec7n?\u201d kh\u00f4ng c\u00f3 m\u1ed9t c\u00e2u tr\u1ea3 l\u1eddi \u0111\u00fang duy nh\u1ea5t\u2026.<\/p>","protected":false},"author":5196,"featured_media":11001,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_theme","format":"standard","meta":{"advanced_seo_description":"Innan vi tittar p\u00e5 forskningen \u2014 l\u00e5t oss t\u00e4nka efter en sekund. Fr\u00e5gan \"vad v\u00e4ger tyngst, kost eller tr\u00e4ning?\" har inget enda r\u00e4tt svar.","jetpack_seo_html_title":"Mumsig M\u00e5ndag \u2014 Tr\u00e4ningsvetenskap","jetpack_seo_noindex":false,"jetpack_seo_schema_type":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"page_builder":"","_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[49],"tags":[168,389,118,264,391,364,392],"class_list":["post-10997","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mumsig-mandag","tag-amaellelife","tag-cykling","tag-forskning","tag-mumsigmandag","tag-muskler","tag-traning","tag-viktnedgang"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3558.jpeg","_links":{"self":[{"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/posts\/10997","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/users\/5196"}],"replies":[{"embeddable":true,"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/comments?post=10997"}],"version-history":[{"count":8,"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/posts\/10997\/revisions"}],"predecessor-version":[{"id":11191,"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/posts\/10997\/revisions\/11191"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/media\/11001"}],"wp:attachment":[{"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/media?parent=10997"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/categories?post=10997"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/tags?post=10997"}],"curies":[{"name":"trang web","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}