{"id":194,"date":"2023-05-22T13:57:45","date_gmt":"2023-05-22T06:57:45","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=194"},"modified":"2025-05-06T17:35:45","modified_gmt":"2025-05-06T10:35:45","slug":"18-cach-di-bo-giam-mo-bung-hieu-qua","status":"publish","type":"post","link":"\/blog\/18-cach-di-bo-giam-mo-bung-hieu-qua\/","title":{"rendered":"\u0110i b\u1ed9 c\u00f3 gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng? 18 c\u00e1ch \u0111i b\u1ed9 t\u0103ng hi\u1ec7u qu\u1ea3"},"content":{"rendered":"\n<p><em>\u0110i b\u1ed9 l\u00e0 m\u1ed9t b\u00e0i t\u1eadp gi\u1eef d\u00e1ng \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3 m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n th\u01b0\u1eddng xuy\u00ean. N\u1ebfu b\u1ea1n \u0111ang b\u0103n kho\u0103n l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 c\u00f3 m\u1ed9t v\u00f2ng eo thon g\u1ecdn, h\u00e3y tham kh\u1ea3o m\u1ed9t s\u1ed1\u00a0<strong>c\u00e1ch\u00a0\u0111i b\u1ed9 gi\u1ea3m m\u1ee1<\/strong>\u00a0<strong>b\u1ee5ng<\/strong>\u00a0m\u00e0 chuy\u00ean gia c\u1ee7a ch\u00fang t\u00f4i \u0111\u01b0a ra d\u01b0\u1edbi \u0111\u00e2<\/em>y.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p1804631\/k$37d05d4a8571d477eaa3407cfd3ab300\/1000x666\/3800pt2695\/7116xcr4744\/walking-lose-weight.jpg\" alt=\"Ch\u00fang t\u00f4i s\u1ebd b\u1eadt m\u00ed b\u00ed quy\u1ebft \u0111\u1ec3 c\u00f3 v\u00f2ng eo thon g\u1ecdn nh\u1edd \u0111i b\u1ed9 th\u1ec3 d\u1ee5c!\" style=\"border-radius:10px\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0110i b\u1ed9 c\u00f3 gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng?<\/strong><\/h2>\n\n\n\n<p>\u0110i b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng <strong>ph\u01b0\u01a1ng ph\u00e1p c\u1ef1c\u00a0hi\u1ec7u qu\u1ea3<\/strong>\u00a0gi\u00fap b\u1ea1n\u00a0l\u00e0m gi\u1ea3m m\u1ee1 b\u1ee5ng. Ho\u1ea1t \u0111\u1ed9ng \u0111i b\u1ed9 \u0111\u00f3ng g\u00f3p v\u00e0o vi\u1ec7c <strong>\u0111\u1ed1t ch\u00e1y m\u1ee1 to\u00e0n th\u00e2n<\/strong>, bao g\u1ed3m c\u1ea3 m\u1ee1 \u1edf v\u00f9ng\u00a0b\u1ee5ng tr\u00ean v\u00e0 v\u00f9ng b\u1ee5ng d\u01b0\u1edbi.\u00a0<\/p>\n\n\n\n<p>R\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi \u0111\u00e3 th\u00e0nh c\u00f4ng trong vi\u1ec7c gi\u1ea3m m\u1ee1 b\u1ee5ng b\u1eb1ng c\u00e1ch\u00a0\u0111i b\u1ed9, b\u1edfi \u0111\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch\u00a0\u0111\u01a1n gi\u1ea3n v\u00e0 d\u1ec5 th\u1ef1c hi\u1ec7n nh\u1ea5t.\u00a0\u0110i b\u1ed9 c\u0169ng l\u00e0\u00a0ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p n\u00ean ti\u1ec1m \u1ea9n \u00edt nguy c\u01a1 g\u00e2y ch\u1ea5n th\u01b0\u01a1ng cho c\u01a1 th\u1ec3 v\u00e0 c\u00e1c kh\u1edbp c\u01a1, c\u0169ng kh\u00f4ng g\u00e2y h\u1ee5t h\u01a1i nhi\u1ec1u nh\u01b0 khi ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n<p><p>Th\u1ef1c t\u1ebf,\u00a0nam gi\u1edbi c\u00f3 v\u00f2ng b\u1ee5ng\u00a0l\u1edbn h\u01a1n 40 inches (102 cm) v\u00e0 ph\u1ee5 n\u1eef c\u00f3 v\u00f2ng b\u1ee5ng\u00a0l\u1edbn h\u01a1n 35 inches (88 cm) \u0111\u01b0\u1ee3c coi l\u00e0 c\u00f3 b\u00e9o ph\u00ec \u1edf v\u00f9ng b\u1ee5ng, \u0111i\u1ec1u n\u00e0y \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1\u00a0\u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe.\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25566464\/\" target=\"_blank\" rel=\"noreferrer noopener\">Trong m\u1ed9t nghi\u00ean c\u1ee9u nh\u1ecf<\/a>, ph\u1ee5 n\u1eef b\u00e9o\u00a0ph\u00ec \u0111i b\u1ed9 t\u1eeb 50\u201370 ph\u00fat ba l\u1ea7n m\u1ed7i tu\u1ea7n trong 12 tu\u1ea7n \u0111\u00e3 gi\u1ea3m v\u00f2ng b\u1ee5ng\u00a0v\u00e0 m\u1ee1 c\u01a1 th\u1ec3 c\u1ee7a h\u1ecd. C\u1ea3 m\u1ee1 d\u01b0\u1edbi da (m\u1ee1 ngo\u1ea1i bi\u1ec3u) v\u00e0 m\u1ee1 \u1ea9n trong khoang b\u1ee5ng (m\u1ee1 n\u1ed9i t\u1ea1ng) gi\u1ea3m \u0111\u00e1ng k\u1ec3 \u1edf nh\u00f3m ng\u01b0\u1eddi\u00a0\u0111i b\u1ed9\u00a0so v\u1edbi nh\u00f3m ng\u01b0\u1eddi kh\u00f4ng \u0111i b\u1ed9. \u0110\u00e2y\u00a0c\u0169ng ch\u00ednh l\u00e0 c\u00e2u tr\u1ea3 l\u1eddi cho c\u00e2u h\u1ecfi &#8220;\u0111i b\u1ed9 c\u00f3 gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi kh\u00f4ng?&#8221; m\u00e0 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi th\u1eafc m\u1eafc.<\/p> <p>Tuy nhi\u00ean, qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y m\u1ee1 c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 nh\u01b0<strong> hormone c\u01a1 th\u1ec3, qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng, v\u00e0 ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng<\/strong>. N\u1ebfu b\u1ea1n th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp \u0111i b\u1ed9 \u0111\u00fang c\u00e1ch m\u00e0 v\u1eabn kh\u00f4ng \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 mong mu\u1ed1n, c\u00f3 th\u1ec3 do ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng ch\u01b0a khoa h\u1ecdc, c\u0103ng th\u1eb3ng ho\u1eb7c v\u1ea5n \u0111\u1ec1 v\u1ec1 n\u1ed9i ti\u1ebft t\u1ed1 v\u00e0 trao \u0111\u1ed5i ch\u1ea5t. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12439651\/\" target=\"_blank\" rel=\"noreferrer noopener\">M\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c <\/a>cho th\u1ea5y r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n ki\u1ec3m so\u00e1t calo v\u00e0 \u0111i b\u1ed9 1 gi\u1edd m\u1ed7i ng\u00e0y n\u0103m l\u1ea7n m\u1ed7i tu\u1ea7n trong 12 tu\u1ea7n \u0111\u00e3 c\u00f3 th\u1ec3 gi\u1ea3m k\u00edch th\u01b0\u1edbc v\u00f2ng eo v\u00e0 m\u1ee9c m\u1ee1 c\u01a1 th\u1ec3 nhi\u1ec1u h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi ch\u1ec9 duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n ki\u1ec3m so\u00e1t calo m\u00e0 kh\u00f4ng t\u1eadp luy\u1ec7n.<\/p> <p>\u0110i b\u1ed9 c\u1ea7n ph\u1ea3i th\u1ef1c hi\u1ec7n n\u00f3 <strong>\u0111\u00fang c\u00e1ch v\u00e0 ki\u00ean tr\u00ec<\/strong> trong th\u1eddi gian d\u00e0i \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t. Vi\u1ec7c t\u1eadp luy\u1ec7n \u00edt ng\u00e0y v\u00e0 th\u01b0\u1eddng xuy\u00ean ng\u1eaft qu\u00e3ng c\u00f3 th\u1ec3 kh\u00f4ng mang l\u1ea1i k\u1ebft qu\u1ea3 cao. Ngo\u00e0i ra, k\u1ebft h\u1ee3p \u0111i b\u1ed9 v\u1edbi c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 ch\u1ea1y, nh\u1ea3y d\u00e2y, \u0111\u1ea1p xe, ho\u1eb7c c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c c\u0169ng c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 m\u1ee1 nhanh ch\u00f3ng h\u01a1n.<\/p> <p><strong>B\u1ea1n c\u00f3 bi\u1ebft:<\/strong>\u00a0M\u1ed9t \u0111\u00f4i gi\u00e0y chuy\u00ean d\u00f9ng cho vi\u1ec7c \u0111i b\u1ed9 l\u00e0 c\u1ea7n thi\u1ebft. Tham kh\u1ea3o t\u1ea5t c\u1ea3 m\u1eabu gi\u00e0y \u0111i b\u1ed9 \u00eam ch\u00e2n cho nam n\u1eef m\u1ecdi \u0111\u1ed9 tu\u1ed5i\u00a0<strong><u><a href=\"https:\/\/www.decathlon.vn\/vi\/tat-ca-mon-the-thao\/di-bo-10971?utm_source=blog&amp;utm_campaign=w42_walking_to_your_flat_stomach\" target=\"_blank\" rel=\"noreferrer noopener\">t\u1ea1i \u0111\u00e2y<\/a><\/u><\/strong>.<\/p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>H\u01b0\u1edbng d\u1eabn c\u00e1ch \u0111i b\u1ed9 gi\u1ea3m m\u1ee1 b\u1ee5ng \u0111\u00fang chu\u1ea9n cho v\u00f2ng eo thon g\u1ecdn<\/strong><\/h2>\n\n\n\n<p>V\u1edbi t\u1ed1c \u0111\u1ed9 \u0111i b\u1ed9 trung b\u00ecnh 6,5 km\/gi\u1edd, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ed1t t\u1edbi 300 calo khi \u0111i b\u1ed9 m\u1ed9t ti\u1ebfng \u0111\u1ed3ng h\u1ed3. Tuy nhi\u00ean, ngay c\u1ea3 khi b\u1ea1n th\u01b0\u1eddng xuy\u00ean t\u1eadp th\u1ec3 d\u1ee5c, \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ed9t v\u00f2ng eo thon g\u1ecdn kh\u00f4ng h\u1ec1 \u0111\u01a1n gi\u1ea3n. B\u1ea1n s\u1ebd c\u1ea7n \u0111i b\u1ed9 \u0111\u00fang c\u00e1ch \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng<\/strong><\/h3>\n\n\n\n<p>Khi \u0111i b\u1ed9, h\u00e3y ch\u00fa \u00fd si\u1ebft c\u01a1 b\u1ee5ng v\u00e0 duy tr\u00ec h\u00edt th\u1edf b\u1eb1ng b\u1ee5ng. K\u1ef9 thu\u1eadt n\u00e0y th\u00fac \u0111\u1ea9y c\u01a1 b\u1ee5ng ho\u1ea1t \u0111\u1ed9ng, l\u00e0m s\u0103n ch\u1eafc v\u00e0 gi\u00fap b\u1ee5ng nh\u1ecf g\u1ecdn h\u01a1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Gi\u1eef v\u1eefng \u0111\u1ed9ng l\u1ef1c v\u00e0 duy tr\u00ec th\u00f3i quen \u0111i b\u1ed9<\/strong><\/h3>\n\n\n\n<p>\u0110\u1eebng \u0111\u00e1nh m\u1ea5t \u0111\u1ed9ng l\u1ef1c, h\u00e3y duy tr\u00ec th\u00f3i quen \u0111i b\u1ed9 \u0111\u1ec1u \u0111\u1eb7n v\u00e0 theo d\u00f5i l\u1ed9 tr\u00ecnh c\u00e1 nh\u00e2n th\u01b0\u1eddng xuy\u00ean! Duy tr\u00ec th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 c\u00f3 m\u1ed9t v\u00f2ng eo thon g\u1ecdn.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. \u0110i b\u1ed9 sau khi \u0103n c\u00e1c b\u1eefa ch\u00ednh<\/strong><\/h3>\n\n\n\n<p>L\u1ecbch tr\u00ecnh b\u1eadn r\u1ed9n c\u00f3 th\u1ec3 khi\u1ebfn vi\u1ec7c d\u00e0nh th\u1eddi gian luy\u1ec7n t\u1eadp th\u1ec3 thao chu\u1ea9n ch\u1ec9nh tr\u1edf n\u00ean kh\u00f3 kh\u0103n. \u0110\u1eebng lo, v\u00ec lu\u00f4n c\u00f3 c\u00e1ch \u0111\u1ec3 ch\u00fang ta v\u1eadn \u0111\u1ed9ng c\u01a1 th\u1ec3 m\u1ecdi l\u00fac. H\u00e3y t\u1eadn d\u1ee5ng kho\u1ea3ng th\u1eddi gian \u0103n tr\u01b0a ho\u1eb7c \u0103n t\u1ed1i ch\u1eb3ng h\u1ea1n.<\/p>\n\n\n\n<p>Ngo\u00e0i vi\u1ec7c gi\u1ea3m c\u00e2n, th\u00f3i quen \u0111i b\u1ed9 sau c\u00e1c b\u1eefa \u0103n ch\u00ednh gi\u00fap:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u0103ng c\u01b0\u1eddng ho\u1ea1t \u0111\u1ed9ng ti\u00eau h\u00f3a c\u1ee7a c\u01a1 th\u1ec3<\/li>\n\n\n\n<li>Th\u00fac \u0111\u1ea9y s\u1eed d\u1ee5ng n\u0103ng l\u01b0\u1ee3ng t\u00edch l\u0169y<\/li>\n\n\n\n<li>H\u1ed7 tr\u1ee3 \u0111i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u<\/li>\n\n\n\n<li>Th\u00fac \u0111\u1ea9y c\u00e1c h\u00f3oc-m\u00f4n h\u1ea1nh ph\u00fac<\/li>\n\n\n\n<li>H\u1ed7 tr\u1ee3 t\u0103ng l\u01b0u l\u01b0\u1ee3ng m\u00e1u<\/li>\n\n\n\n<li>V\u00e0 cu\u1ed1i c\u00f9ng l\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/li>\n<\/ul>\n\n\n\n<p>V\u00ec v\u1eady, \u0111i b\u1ed9 \u0111\u00fang c\u00e1ch \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh ch\u00f3ng v\u00e0 hi\u1ec7u qu\u1ea3. H\u00e3y th\u1eed x\u00e2y d\u1ef1ng th\u00f3i quen \u0111i b\u1ed9 h\u1eb1ng ng\u00e0y sau b\u1eefa \u0103n \u0111\u1ec3 gi\u1eef c\u01a1 th\u1ec3 lu\u00f4n s\u0103n ch\u1eafc v\u00e0 kh\u1ecfe m\u1ea1nh!<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p1127974\/k$cc253aadeb25bb3fe75cc7717b880602\/800x533\/walking-to-lose-weight.jpg?format=auto&amp;quality=80\" alt=\"Th\u00f3i quen \u0111i b\u1ed9 sau c\u00e1c b\u1eefa \u0103n ch\u00ednh gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh ch\u00f3ng v\u00e0 hi\u1ec7u qu\u1ea3.\" style=\"border-radius:10px\"\/><figcaption class=\"wp-element-caption\"><em>Th\u00f3i quen \u0111i b\u1ed9 sau c\u00e1c b\u1eefa \u0103n ch\u00ednh gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh ch\u00f3ng v\u00e0 hi\u1ec7u qu\u1ea3.<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. T\u0103ng c\u01b0\u1eddng luy\u1ec7n t\u1eadp<\/strong><\/h3>\n\n\n\n<p>N\u1ebfu b\u1ea1n mu\u1ed1n t\u0103ng t\u1ed1c ti\u1ebfn \u0111\u1ed9 luy\u1ec7n t\u1eadp \u0111\u1ec3 nhanh ch\u00f3ng \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u00f3c d\u00e1ng m\u01a1 \u01b0\u1edbc, h\u00e3y th\u1eed n\u00e2ng c\u1ea5p b\u00e0i \u0111i b\u1ed9 nh\u01b0 sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u1eaft \u0111\u1ea7u kh\u1edfi \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao<\/li>\n\n\n\n<li>\u0110i xa h\u01a1n m\u1ed9t ch\u00fat so v\u1edbi m\u1ee5c ti\u00eau h\u00e0ng ng\u00e0y<\/li>\n\n\n\n<li>\u01afu ti\u00ean gi\u1eef \u0111\u00fang t\u01b0 th\u1ebf khi \u0111i b\u1ed9<\/li>\n\n\n\n<li>T\u1eadp luy\u1ec7n ng\u1eaft qu\u00e3ng (intervals) \u0111\u1ec3 t\u0103ng t\u1ed1c \u0111\u1ed9<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. M\u1eb7c th\u00eam \u00e1o vest t\u1ea1 \u0111\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3<\/strong><\/h3>\n\n\n\n<p>\u0110i b\u1ed9 k\u1ebft h\u1ee3p v\u1edbi r\u00e8n luy\u1ec7n c\u01a1 b\u1eafp l\u00e0 1 c\u00e1ch \u0111i b\u1ed9 gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh. M\u1eb7c th\u00eam \u00e1o vest t\u1ea1 gi\u00fap t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n cardio, s\u1ee9c m\u1ea1nh v\u00e0 s\u1ee9c b\u1ec1n, c\u0169ng nh\u01b0 g\u00f3p ph\u1ea7n c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng, nh\u1edd t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn \u00e1p l\u1ef1c v\u00e0 s\u1ee9c c\u0103ng m\u00e0 c\u00e1c c\u01a1 ph\u1ea3i ch\u1ecbu trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. B\u00ean c\u1ea1nh \u0111\u00f3, khi mang tr\u00ean m\u00ecnh nhi\u1ec1u tr\u1ecdng l\u01b0\u1ee3ng h\u01a1n, b\u1ea1n s\u1ebd ph\u1ea3i d\u00f9ng nhi\u1ec1u s\u1ee9c, t\u1eeb \u0111\u00f3 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng nhanh h\u01a1n v\u00e0 thu l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch.<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.decathlon.vn\/vi\/p\/8734579\/bong-ta-vest-ta\/ao-gile-gan-ta-tap-the-luc-co-the-dieu-chinh-6-10-kg?utm_source=blog&amp;utm_campaign=w42_walking_to_your_flat_stomach\" target=\"_blank\" rel=\"noopener\">\u00c1o vest <\/a><a href=\"https:\/\/www.decathlon.vn\/vi\/p\/8734579\/bong-ta-vest-ta\/ao-gile-gan-ta-tap-the-luc-co-the-dieu-chinh-6-10-kg?utm_source=blog&amp;utm_campaign=w42_walking_to_your_flat_stomach\" target=\"_blank\" rel=\"noreferrer noopener\">t<\/a><a href=\"https:\/\/www.decathlon.vn\/vi\/p\/8734579\/bong-ta-vest-ta\/ao-gile-gan-ta-tap-the-luc-co-the-dieu-chinh-6-10-kg?utm_source=blog&amp;utm_campaign=w42_walking_to_your_flat_stomach\" target=\"_blank\" rel=\"noopener\">\u1ea1<\/a><\/strong> c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong nhi\u1ec1u b\u00e0i t\u1eadp bodyweight kh\u00e1c nhau, mang l\u1ea1i s\u1ef1 \u0111a d\u1ea1ng cho qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. Ph\u1ee5 ki\u1ec7n n\u00e0y c\u00f2n gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n, b\u1edfi khi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 gia t\u0103ng, b\u1ea1n c\u0169ng c\u1ea7n nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n; m\u1eb7c \u00e1o vest t\u1ea1 khi th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp h\u1eb1ng ng\u00e0y nh\u01b0 \u0111i b\u1ed9 l\u00e0 bi\u1ec7n ph\u00e1p gi\u1ea3m c\u00e2n v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n<p>Th\u00f4ng qua vi\u1ec7c ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp, b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n v\u00e0 gi\u1eef d\u00e1ng. Khi kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 tr\u00ean c\u01a1 th\u1ec3 cao h\u01a1n, t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t trong c\u01a1 th\u1ec3 b\u1ea1n c\u0169ng theo \u0111\u00f3 m\u00e0 c\u1ea3i thi\u1ec7n h\u01a1n.<\/p>\n\n\n\n<div class=\"wp-block-buttons gutenify-section-79bb1e30-f858-11ed-a87e-fd00103a1422 is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-1 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button gutenify-section-79d31300-f858-11ed-a87e-fd00103a1422\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.decathlon.vn\/vi\/p\/8734579\/bong-ta-vest-ta\/ao-gile-gan-ta-tap-the-luc-co-the-dieu-chinh-6-10-kg?utm_source=blog&amp;utm_campaign=w42_walking_to_your_flat_stomach\" style=\"border-radius:8px\" target=\"_blank\" rel=\"noopener\"><strong>Xem \u00e1o vest t\u1ea1<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<p>B\u1ea1n c\u00f3 th\u1ec3 chia nh\u1ecf th\u1eddi gian \u0111i b\u1ed9, thay v\u00ec \u0111i b\u1ed9 m\u1ed9t l\u00fac 60 ph\u00fat, b\u1ea1n c\u00f3 th\u1ec3 chia ra 10 ph\u00fat \u0111i b\u1ed9 m\u1ed7i 3 ti\u1ebfng ch\u1eb3ng h\u1ea1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. \u0110i b\u1ed9 ng\u1eaft qu\u00e3ng<\/strong><\/h3>\n\n\n\n<p>B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n l\u1ecbch tr\u00ecnh \u0111i b\u1ed9 v\u1edbi c\u00e1c c\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp tr\u1ea3i \u0111\u1ec1u nh\u01b0 sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ch\u1ee7 nh\u1eadt: 60 ph\u00fat \u0111i b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i, c\u01b0\u1eddng \u0111\u1ed9 cao.<\/li>\n\n\n\n<li>Th\u1ee9 Hai: Ng\u00e0y ngh\u1ec9, cho c\u01a1 b\u1eafp ngh\u1ec9 ng\u01a1i.<\/li>\n\n\n\n<li>Th\u1ee9 Ba: 30 ph\u00fat \u0111i b\u1ed9 nhanh, k\u00e8m theo m\u1ed9t b\u00e0i t\u1eadp c\u01a1.<\/li>\n\n\n\n<li>Th\u1ee9 N\u0103m: 60 ph\u00fat \u0111i b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i, c\u01b0\u1eddng \u0111\u1ed9 cao.<\/li>\n\n\n\n<li>Th\u1ee9 S\u00e1u: 30 ph\u00fat \u0111i b\u1ed9 nhanh, k\u1ebft h\u1ee3p v\u1edbi m\u1ed9t b\u00e0i t\u1eadp t\u0103ng c\u01a1.<\/li>\n\n\n\n<li>Th\u1ee9 B\u1ea3y: 30 ph\u00fat \u0111i b\u1ed9 nhanh, k\u00e8m theo 30 \u0111\u1ebfn 90 ph\u00fat \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. K\u1ebft h\u1ee3p v\u1edbi b\u00e0i t\u1eadp cardio<\/strong><\/h3>\n\n\n\n<p>B\u00e0i t\u1eadp cardio gi\u00fap gi\u1ea3m c\u00e2n nhanh ch\u00f3ng nh\u1edd \u0111\u1ed1t ch\u00e1y calo v\u00e0 k\u00e9o theo \u0111\u00f3 l\u00e0 \u0111\u1ed1t ch\u1ea5t b\u00e9o. Ngo\u00e0i ra, c\u1ea7n l\u01b0u \u00fd r\u1eb1ng n\u1ebfu l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o \u00edt h\u01a1n l\u01b0\u1ee3ng calo b\u1ecb \u0111\u1ed1t ch\u00e1y s\u1ebd gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 gi\u1ea3m m\u1ee1. M\u1ed9t v\u00e0i b\u00e0i t\u1eadp tim m\u1ea1ch bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ch\u1ea1y n\u01b0\u1edbc r\u00fat<\/li>\n\n\n\n<li>\u0110\u1ea1p xe<\/li>\n\n\n\n<li>T\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao Ng\u1eaft qu\u00e3ng<\/li>\n\n\n\n<li>T\u1eadp ch\u00e8o thuy\u1ec1n<\/li>\n\n\n\n<li>Leo c\u1ea7u thang<\/li>\n\n\n\n<li>B\u01a1i l\u1ed9i<\/li>\n\n\n\n<li>T\u1eadp t\u1ea1<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. \u0102n nhi\u1ec1u ch\u1ea5t x\u01a1<\/strong><\/h3>\n\n\n\n<p>M\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng c\u1ea7n ghi \u0111\u1ec3 c\u00f3 v\u00f2ng eo thon g\u1ecdn l\u00e0 b\u1ed5 sung nhi\u1ec1u ch\u1ea5t x\u01a1 v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng. C\u00f3 hai lo\u1ea1i ch\u1ea5t x\u01a1: ch\u1ea5t x\u01a1 h\u00f2a tam v\u00e0 ch\u1ea5t x\u01a1 kh\u00f4ng h\u00f2a tan. Ch\u00fang t\u01b0\u01a1ng t\u00e1c v\u1edbi n\u01b0\u1edbc trong c\u01a1 th\u1ec3 theo nh\u1eefng c\u00e1ch kh\u00e1c nhau.<\/p>\n\n\n\n<p>Ch\u1ea5t x\u01a1 kh\u00f4ng h\u00f2a tan l\u00e0 lo\u1ea1i ch\u1ea5t x\u01a1 kh\u00f4ng h\u00f2a tan trong n\u01b0\u1edbc. V\u00ec v\u1eady, ch\u1ee7 y\u1ebfu \u0111\u00f3ng vai tr\u00f2 l\u00e0 ch\u1ea5t tr\u01b0\u01a1ng n\u1edf trong qu\u00e1 ch\u1ea5t th\u1ea3i h\u00ecnh th\u00e0nh v\u00e0 di chuy\u1ec3n qua ru\u1ed9t, t\u1eeb \u0111\u00f3 gi\u00fap h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng t\u00e1o b\u00f3n.<\/p>\n\n\n\n<p>Ch\u1ea5t x\u01a1 h\u00f2a tan c\u00f3 th\u1ec3 k\u1ec3 \u0111\u1ebfn beta-glucan v\u00e0 glucomannan. Lo\u1ea1i ch\u1ea5t x\u01a1 n\u00e0y h\u00f2a tan trong n\u01b0\u1edbc, t\u1ea1o ra ch\u1ea5t nh\u1ea7y nh\u01b0 gel, khi\u1ebfn t\u1ed1c \u0111\u1ed9 d\u1ea1 d\u00e0y th\u1ea3i th\u1ee9c \u0103n \u0111\u00e3 ti\u00eau h\u00f3a v\u00e0o ru\u1ed9t ch\u1eadm h\u01a1n. Nh\u1edd \u0111\u00f3, gi\u00fap c\u01a1 th\u1ec3 no l\u00e2u v\u00e0 gi\u1ea3m th\u1ea3i l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o trong ng\u00e0y c\u1ee7a b\u1ea1n. Ngo\u00e0i ra, \u0103n nhi\u1ec1u ch\u1ea5t x\u01a1 h\u00f2a tan s\u1ebd gi\u00fap h\u1ea1n ch\u1ebf kh\u1ea3 n\u0103ng t\u00edch tr\u1eef ch\u1ea5t b\u00e9o v\u00e0 gi\u00fap \u0111\u00e0o th\u1ea3i ch\u1ea5t b\u00e9o.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. H\u1ea1n ch\u1ebf carbohydrate (Carbs) tinh ch\u1ebf<\/strong><\/h3>\n\n\n\n<p>M\u1ed9t ph\u01b0\u01a1ng ph\u00e1p t\u1ef1 nhi\u00ean \u0111\u1ec3 nhanh ch\u00f3ng c\u00f3 \u0111\u01b0\u1ee3c v\u00f2ng eo thon g\u1ecdn l\u00e0 gi\u1ea3m thi\u1ec3u carbs tinh ch\u1ebf: carbs tinh ch\u1ebf c\u00f2n \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn v\u1edbi t\u00ean g\u1ecdi carbs \u0111\u01a1n gi\u1ea3n hay carbs \u0111\u00e3 qua ch\u1ebf bi\u1ebfn. C\u00f3 hai lo\u1ea1i carbs tinh ch\u1ebf:<\/p>\n\n\n\n<p>Ng\u0169 c\u1ed1c tinh ch\u1ebf: L\u00e0 nh\u1eefng lo\u1ea1i ng\u0169 c\u1ed1c \u0111\u00e3 lo\u1ea1i b\u1ecf c\u00e1c th\u00e0nh ph\u1ea7n x\u01a1 v\u00e0 gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng. Ngu\u1ed3n cung c\u1ea5p ch\u00ednh l\u00e0 b\u1ed9t m\u00ec tr\u1eafng.<\/p>\n\n\n\n<p>\u0110\u01b0\u1eddng: C\u00e1c lo\u1ea1i \u0111\u01b0\u1eddng \u0111\u00e3 qua ch\u1ebf bi\u1ebfn v\u00e0 tinh ch\u1ebf bao g\u1ed3m siro c\u00e2y th\u00f9a, xi-r\u00f4 ng\u00f4 c\u00f3 h\u00e0m l\u01b0\u1ee3ng fruc-t\u00f4-z\u01a1 cao v\u00e0 sac-ca-r\u00f4-z\u01a1 (\u0111\u01b0\u1eddng \u0103n).<\/p>\n\n\n\n<p>Carbohydrate tinh ch\u1ebf kh\u00f4ng gi\u1eef l\u1ea1i ch\u1ea5t x\u01a1, vitamin ho\u1eb7c kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft. Do \u0111\u00f3, ch\u00fang \u0111\u01b0\u1ee3c coi l\u00e0 calo &#8220;r\u1ed7ng&#8221;. B\u1ea1n n\u00ean h\u1ea1n ch\u1ebf \u0103n nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u cabohydrate.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10. T\u0103ng h\u00e0m l\u01b0\u1ee3ng protein<\/strong><\/h3>\n\n\n\n<p>Protein l\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng quan tr\u1ecdng nh\u1ea5t trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n \u0111\u1ec3 c\u00f3 m\u1ed9t c\u01a1 th\u1ec3 c\u00e2n \u0111\u1ed1i. Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng gi\u00e0u protein th\u00fac \u0111\u1ea9y ho\u1ea1t \u0111\u1ed9ng trao \u0111\u1ed5i ch\u1ea5t, h\u1ea1n ch\u1ebf c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0 \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec1u lo\u1ea1i hooc-m\u00f4n ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng. Protein c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n nh\u1edd gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c \u0111\u00f3i hay th\u00e8m \u0103n, t\u1eeb \u0111\u00f3 gi\u1ea3m l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean. N\u00f3i c\u00e1ch kh\u00e1c, b\u1ea1n c\u00f3 th\u1ec3 ti\u00eau th\u1ee5 \u00edt calo h\u01a1n m\u00e0 kh\u00f4ng c\u1ea7n ch\u1ee7 \u0111\u1ed9ng c\u00e2n \u0111o \u0111ong \u0111\u1ebfm ho\u1eb7c xem x\u00e9t kh\u1ea9u ph\u1ea7n \u0103n c\u1ee7a m\u00ecnh. \u0110\u1ec3 t\u0103ng h\u1ea5p th\u1ee5 protein, b\u1ea1n c\u1ea7n \u0103n nhi\u1ec1u th\u1ef1c ph\u1ea9m gi\u00e0u protein nh\u01b0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C\u00e1c lo\u1ea1i th\u1ecbt: N\u1ea1c b\u00f2, l\u1ee3n, g\u00e0, g\u00e0 t\u00e2y, v.v.<\/li>\n\n\n\n<li>Tr\u1ee9ng: T\u1ea5t c\u1ea3 c\u00e1c lo\u1ea1i.<\/li>\n\n\n\n<li>C\u00e1c lo\u1ea1i \u0111\u1eadu: \u0111\u1eadu xanh, \u0111\u1eadu l\u0103ng, \u0111\u1eadu t\u00e2y, v.v.<\/li>\n\n\n\n<li>C\u00e1: c\u00e1 h\u01b0\u01a1ng, c\u00e1 h\u1ed3i, c\u00e1 tuy\u1ebft ch\u1ea5m \u0111en, c\u00e1 m\u00f2i, v.v.<\/li>\n\n\n\n<li>S\u1eefa: s\u1eefa t\u01b0\u01a1i, s\u1eefa chua, pho m\u00e1t, v.v.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>11. Th\u00eam b\u00e0i t\u1eadp v\u1edbi c\u00e1c lo\u1ea1i d\u00e2y kh\u00e1ng l\u1ef1c<\/strong><\/h3>\n\n\n\n<p>B\u00e0i t\u1eadp kh\u00e1ng l\u1ef1c c\u0169ng l\u00e0 m\u1ed9t b\u00ed quy\u1ebft h\u1eefu hi\u1ec7u cho m\u1ed9t v\u00f2ng eo thon g\u1ecdn. T\u1eadp nhi\u1ec1u b\u00e0i t\u1eadp v\u1edbi m\u1ed9t d\u1ee5ng c\u1ee5 \u0111\u01a1n gi\u1ea3n, gi\u00fap lo\u1ea1i b\u1ecf m\u1ee1 th\u1eeba trong c\u01a1 th\u1ec3 v\u00e0 t\u0103ng c\u01a1 b\u1eafp. B\u00e0i t\u1eadp c\u0169ng th\u00fac \u0111\u1ea9y t\u1ed1c \u0111\u1ed9 lo\u1ea1i b\u1ecf m\u1ee1 th\u1eeba trong c\u01a1 th\u1ec3.<\/p>\n\n\n\n<p>Khi k\u1ebft h\u1ee3p th\u00eam v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng gi\u00e0u dinh d\u01b0\u1ee1ng, b\u1ea1n s\u1ebd nh\u1eadn th\u1ea5y nh\u1eefng t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c m\u00e0 b\u00e0i t\u1eadp mang l\u1ea1i. Do kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t khi ngh\u1ec9 ng\u01a1i (RMR), c\u00e1c b\u00e0i t\u1eadp kh\u00e1ng l\u1ef1c c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n duy tr\u00ec c\u00e2n n\u1eb7ng \u1edf m\u1ee9c h\u1ee3p l\u00fd.<\/p>\n\n\n\n<p>&gt;&gt;<strong>Xem th\u00eam:<\/strong>&nbsp;<a href=\"https:\/\/www.decathlon.vn\/vi\/cms\/blog-bai-tap-voi-day-khang-luc\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">B\u00e0i t\u1eadp v\u1edbi d\u00e2y kh\u00e1ng l\u1ef1c t\u0103ng c\u01a1 hi\u1ec7u qu\u1ea3<\/a><\/p>\n\n\n\n<div class=\"wp-block-buttons gutenify-section-1b210500-f859-11ed-a87e-fd00103a1422 is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-2 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button gutenify-section-1b3a5960-f859-11ed-a87e-fd00103a1422\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.decathlon.vn\/vi\/search?query=d%C3%A2y%20kh%C3%A1ng%20l%E1%BB%B1c?utm_source=blog&amp;utm_campaign=w39_blog-22-walking-way-to-get-a-flat-stomach\" style=\"border-radius:8px\" target=\"_blank\" rel=\"noopener\"><strong>Xem 10+ m\u1eabu d\u00e2y kh\u00e1ng l\u1ef1c<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>12. \u0102n nhi\u1ec1u axit b\u00e9o \u0111\u01a1n kh\u00f4ng b\u00e3o h\u00f2a<\/strong><\/h3>\n\n\n\n<p>Ch\u1ea5t b\u00e9o \u0111\u01a1n kh\u00f4ng b\u00e3o h\u00f2a l\u00e0 c\u00e1c ph\u00e2n t\u1eed ch\u1ea5t b\u00e9o c\u00f3 m\u1ed9t li\u00ean k\u1ebft cacbon kh\u00f4ng b\u00e3o h\u00f2a, th\u01b0\u1eddng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 li\u00ean k\u1ebft \u0111\u00f4i. D\u1ea7u ch\u1ee9a axit b\u00e9o \u0111\u01a1n kh\u00f4ng b\u00e3o h\u00f2a th\u01b0\u1eddng t\u1ed3n t\u1ea1i d\u01b0\u1edbi d\u1ea1ng l\u1ecfng \u1edf nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng, nh\u01b0ng s\u1ebd \u0111\u00f4ng \u0111\u1eb7c l\u1ea1i khi g\u1eb7p l\u1ea1nh &#8211; v\u00ed d\u1ee5 nh\u01b0 d\u1ea7u oliu, \u0111\u1eadu ph\u1ed9ng v\u00e0 h\u1ea1t c\u1ea3i.<\/p>\n\n\n\n<p>\u0102n nhi\u1ec1u axit b\u00e9o \u0111\u01a1n kh\u00f4ng b\u00e3o h\u00f2a s\u1ebd c\u00f3 t\u00e1c d\u1ee5ng h\u1ed7 tr\u1ee3 l\u00e0m gi\u1ea3m m\u1ee9c cholesterol c\u00f3 h\u1ea1i trong m\u00e1u, h\u1ea1n ch\u1ebf nguy c\u01a1 m\u1eafc b\u1ec7nh tim v\u00e0 \u0111\u1ed9t qu\u1ef5. Ngo\u00e0i ra, ch\u00fang c\u00f2n cung c\u1ea5p dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft cho c\u00e1c t\u1ebf b\u00e0o \u0111\u1ec3 c\u01a1 th\u1ec3 ph\u00e1t tri\u1ec3n v\u00e0 kh\u1ecfe m\u1ea1nh.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>13. H\u1ea1n ch\u1ebf \u0111\u1ed3 u\u1ed1ng c\u00f3 l\u01b0\u1ee3ng calo cao<\/strong><\/h3>\n\n\n\n<p>\u0110\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c v\u00f2ng eo thon g\u1ecdn, b\u1ea1n c\u1ea7n d\u1eebng vi\u1ec7c \u0111\u1ed3 u\u1ed1ng c\u00f3 h\u00e0m l\u01b0\u1ee3ng calo cao v\u00e0 chuy\u1ec3n sang \u0111\u1ed3 u\u1ed1ng c\u00f3 h\u00e0m l\u01b0\u1ee3ng calo th\u1ea5p. B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o nh\u1eefng \u0111\u1ed3 u\u1ed1ng n\u00e0y \u0111\u1ec3 gi\u1ea3m c\u00e2n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u01b0\u1edbc \u00e9p rau c\u1ee7<\/li>\n\n\n\n<li>Tr\u00e0 xanh<\/li>\n\n\n\n<li>Tr\u00e0 \u0111en<\/li>\n\n\n\n<li>N\u01b0\u1edbc l\u1ecdc<\/li>\n\n\n\n<li>\u0110\u1ed3 u\u1ed1ng gi\u00e0u protein<\/li>\n\n\n\n<li>C\u00e0 ph\u00ea<\/li>\n\n\n\n<li>N\u01b0\u1edbc gi\u1ea5m t\u00e1o<\/li>\n\n\n\n<li>Tr\u00e0 g\u1eebng<\/li>\n<\/ul>\n\n\n\n<p>Tr\u00e0 xanh, c\u00e0 ph\u00ea v\u00e0 tr\u00e0 g\u1eebng l\u00e0 c\u00e1c lo\u1ea1i \u0111\u1ed3 u\u1ed1ng gi\u00fap h\u1ea1n ch\u1ebf c\u1ea3m gi\u00e1c \u0111\u00f3i, t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t, k\u00edch th\u00edch c\u1ea3m gi\u00e1c no, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n. Ngo\u00e0i ra, nh\u1eefng \u0111\u1ed3 u\u1ed1ng n\u00e0y c\u0169ng c\u00f3 m\u1ed9t s\u1ed1 ch\u1ea5t dinh d\u01b0\u1ee1ng l\u00e0nh m\u1ea1nh nh\u01b0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a v\u00e0 c\u00e1c ch\u1ea5t kh\u00e1c, gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe. Do \u0111\u00f3, b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng c\u00e1c \u0111\u1ed3 u\u1ed1ng k\u1ec3 tr\u00ean thay v\u00ec \u0111\u1ed3 u\u1ed1ng c\u00f3 h\u00e0m l\u01b0\u1ee3ng calo cao nh\u01b0 soda v\u00e0 n\u01b0\u1edbc \u00e9p tr\u00e1i c\u00e2y, b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3m l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 v\u00e0 gi\u1ea3m c\u00e2n.<\/p>\n\n\n\n<p>&gt;&gt;<strong>Xem th\u00eam:<\/strong>&nbsp;<a href=\"https:\/\/www.decathlon.vn\/vi\/cms\/blog-an-gi-sau-khi-tap-gym\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">N\u00ean \u0102n G\u00ec Sau Khi T\u1eadp Gym \u0110\u1ec3 C\u00f3 Hi\u1ec7u Qu\u1ea3 T\u1eadp Luy\u1ec7n T\u1ed1t?<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>14. U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc<\/strong><\/h3>\n\n\n\n<p>D\u00f9 trong b\u1ea5t k\u1ef3 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t n\u00e0o, u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc l\u00e0 r\u1ea5t c\u1ea7n thi\u1ebft. Th\u00f3i quen n\u00e0y c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3. Vi\u1ec7c cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc cho c\u01a1 th\u1ec3 v\u00e0 u\u1ed1ng n\u01b0\u1edbc th\u01b0\u1eddng xuy\u00ean s\u1ebd gi\u00fap t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t v\u00e0 l\u00e0m s\u0103n ch\u1eafc v\u00f9ng b\u1ee5ng h\u01a1n.<\/p>\n\n\n\n<p>Th\u00f3i quen u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc khi\u1ebfn b\u1ea1n th\u1ea5y no gi\u1eefa c\u00e1c b\u1eefa \u0103n, v\u00e0 th\u00fac \u0111\u1ea9y \u0111\u1ed1t ch\u00e1y calo c\u0169ng nh\u01b0 gi\u00fap gi\u1ea3m c\u00e2n. U\u1ed1ng n\u01b0\u1edbc tr\u01b0\u1edbc b\u1eefa \u0103n c\u00f2n r\u1ea5t hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m calo v\u00e0 gi\u1ea3m c\u00e2n. Ngo\u00e0i ra, n\u01b0\u1edbc l\u1ea1nh gi\u00fap ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng nhi\u1ec1u h\u01a1n, hay t\u0103ng l\u01b0\u1ee3ng calo \u0111\u1ed1t ch\u00e1y \u1edf tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p1909534\/k$b0de455b0871db6433c86975aeba634d\/800x533\/drink%20water.jpg?format=auto&amp;quality=80\" alt=\"U\u1ed1ng n\u01b0\u1edbc th\u01b0\u1eddng xuy\u00ean s\u1ebd gi\u00fap t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t v\u00e0 l\u00e0m s\u0103n ch\u1eafc v\u00f9ng b\u1ee5ng\" style=\"border-radius:10px\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>15. T\u1eadp v\u00f9ng c\u01a1 trung t\u00e2m<\/strong><\/h3>\n\n\n\n<p>\u0110\u1ec3 c\u00f3 m\u1ed9t v\u00f2ng eo thon g\u1ecdn, ngo\u00e0i vi\u1ec7c \u0111i b\u1ed9 th\u01b0\u1eddng xuy\u00ean, b\u1ea1n c\u1ea7n t\u1eadp c\u00f3 t\u1eadp trung v\u00e0o c\u01a1 trung t\u00e2m. V\u00f9ng c\u01a1 trung t\u00e2m kh\u1ecfe m\u1ea1nh s\u1ebd gi\u00fap \u00edch cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u01b0\u1eddng ng\u00e0y c\u0169ng nh\u01b0 qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp c\u01a1 b\u1ee5ng hi\u1ec7u qu\u1ea3:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>N\u00e2ng ch\u00e2n du\u1ed7i th\u1eb3ng &#8211; 15 l\u1ea7n<\/li>\n\n\n\n<li>Flutter kicks &#8211; 30 l\u1ea7n<\/li>\n\n\n\n<li>Mountain Climbers &#8211; 20 l\u1ea7n<\/li>\n\n\n\n<li>Hip Lift (N\u00e2ng h\u00f4ng) &#8211; 15 l\u1ea7n<\/li>\n\n\n\n<li>N\u00e2ng ch\u00e2n cong g\u1ed1i &#8211; 20 l\u1ea7n<\/li>\n\n\n\n<li>C\u1eaft k\u00e9o &#8211; 30 l\u1ea7n<\/li>\n<\/ol>\n\n\n\n<p>H\u00e3y b\u1eaft \u0111\u1ea7u b\u1ea5m gi\u1edd v\u00e0 th\u1ef1c hi\u1ec7n 3 hi\u1ec7p m\u1ed7i b\u00e0i t\u1eadp. Th\u1eddi gian t\u1eadp luy\u1ec7n c\u00f3 th\u1ec3 k\u00e9o d\u00e0i 20 ph\u00fat, k\u00e8m theo 30 ph\u00fat t\u1eadp cardio v\u00e0 15 ph\u00fat t\u1eadp t\u1ea1 ho\u1eb7c c\u00e1c b\u00e0i t\u1eadp bodyweight nh\u01b0 ch\u1ed1ng \u0111\u1ea9y, k\u00e9o x\u00e0 v\u00e0 plank.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>16. H\u1ea1n ch\u1ebf c\u0103ng th\u1eb3ng<\/strong><\/h3>\n\n\n\n<p>Tr\u00ean th\u1ef1c t\u1ebf, c\u1ea3m gi\u00e1c c\u0103ng th\u1eb3ng \u1ea3nh h\u01b0\u1edfng r\u1ea5t nhi\u1ec1u \u0111\u1ebfn v\u00f2ng eo v\u00e0 qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n c\u1ee7a b\u1ea1n. Khi c\u0103ng th\u1eb3ng, ng\u01b0\u1eddi ta c\u00f3 xu h\u01b0\u1edbng chuy\u1ec3n sang th\u00f3i quen \u0103n u\u1ed1ng kh\u00f4ng l\u00e0nh m\u1ea1nh \u0111\u1ec3 gi\u1ea3i t\u1ecfa, t\u1eeb \u0111\u00f3, g\u00e2y ra t\u0103ng c\u00e2n ngo\u00e0i \u00fd mu\u1ed1n. N\u1ed3ng \u0111\u1ed9 cortisol (hooc-m\u00f4n c\u0103ng th\u1eb3ng) gia t\u0103ng l\u00e0m t\u0103ng c\u00e2n. V\u00ed d\u1ee5, nhi\u1ec1u nghi\u00ean c\u1ee9u ch\u1ee9ng minh r\u1eb1ng c\u0103ng th\u1eb3ng v\u00e0 thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 k\u00e9o theo n\u1ed3ng \u0111\u1ed9 cortisol t\u0103ng cao. Khi m\u1ee9c cortisol trong c\u01a1 th\u1ec3 gia t\u0103ng, b\u1ea1n s\u1ebd:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0102n nhi\u1ec1u h\u01a1n, th\u00e8m \u0111\u1ed3 \u0103n nhi\u1ec1u \u0111\u01b0\u1eddng, calo v\u00e0 ch\u1ea5t b\u00e9o.<\/li>\n\n\n\n<li>Nh\u1eefng ng\u01b0\u1eddi c\u00f3 m\u1ee9c cortisol cao r\u1ea5t d\u1ec5 b\u1ecb b\u00e9o b\u1ee5ng.<\/li>\n\n\n\n<li>H\u1ecdc c\u00e1ch ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng b\u1eb1ng c\u00e1ch t\u1eadp th\u1ec3 thao, thi\u1ec1n \u0111\u1ecbnh v\u00e0 nh\u1eadn th\u1ee9c \u0111\u00fang \u0111\u1eafn v\u1ec1 th\u1ef1c ph\u1ea9m s\u1ebd mang l\u1ea1i hi\u1ec7u qu\u1ea3 to l\u1edbn cho s\u1ee9c kh\u1ecfe, c\u0169ng nh\u01b0 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n l\u00e2u d\u00e0i.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>17. H\u1ea1n ch\u1ebf \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng<\/strong><\/h3>\n\n\n\n<p>\u0110\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng, th\u01b0\u1eddng g\u1ecdi l\u00e0 n\u01b0\u1edbc ng\u1ecdt, l\u00e0 \u0111\u1ed3 u\u1ed1ng \u0111\u01b0\u1ee3c l\u00e0m ng\u1ecdt b\u1eb1ng \u0111\u01b0\u1eddng ph\u1ee5 gia ho\u1eb7c c\u00e1c ch\u1ea5t t\u1ea1o ng\u1ecdt kh\u00e1c. N\u01b0\u1edbc ng\u1ecdt c\u00f3 th\u1ec3 k\u1ec3 \u0111\u1ebfn \u0111\u1ed3 u\u1ed1ng t\u0103ng l\u1ef1c, soda, coca, n\u01b0\u1edbc c\u00f3 ga, hoa qu\u1ea3 d\u1ea7m, n\u01b0\u1edbc chanh v\u00e0 \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng b\u1ed9t. Th\u1eadt kh\u00f4ng may, n\u01b0\u1edbc ng\u1ecdt \u0111\u1ee9ng cu\u1ed1i trong danh s\u00e1ch \u0111\u1ed3 u\u1ed1ng c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe, b\u1edfi ch\u00fang ch\u1ee9a nhi\u1ec1u calo v\u00e0 h\u1ea7u nh\u01b0 kh\u00f4ng c\u00f3 ch\u1ea5t dinh d\u01b0\u1ee1ng n\u00e0o kh\u00e1c. Do \u0111\u00f3, v\u00ec c\u00f4ng cu\u1ed9c gi\u1ea3m c\u00e2n c\u1ee7a m\u00ecnh, b\u1ea1n n\u00ean h\u1ea1n ch\u1ebf \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>18. S\u1eed d\u1ee5ng th\u1ef1c ph\u1ea9m organic<\/strong><\/h3>\n\n\n\n<p>Th\u1ef1c ph\u1ea9m organic th\u01b0\u1eddng c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb th\u1ef1c v\u1eadt, \u00edt \u0111\u01b0\u1eddng v\u00e0 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n, \u0111\u1ea9y l\u00f9i b\u1ec7nh tim, gi\u1ea3m nguy c\u01a1 ung th\u01b0 nh\u01b0 c\u00e0 r\u1ed1t, \u0111\u1eadu v\u00e0 t\u00e1o. M\u1eb7c d\u00f9 lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y kh\u00f4ng n\u1eb1m trong ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang, c\u0169ng kh\u00f4ng li\u00ean quan \u0111\u1ebfn vi\u1ec7c theo d\u00f5i l\u01b0\u1ee3ng calo hay h\u1ea1n ch\u1ebf kh\u1ea9u ph\u1ea7n, n\u00f3 v\u1eabn l\u00e0 m\u1ed9t trong nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p h\u1eefu hi\u1ec7u nh\u1ea5t \u0111\u1ec3 gi\u1ea3m c\u00e2n v\u00e0 gi\u1eef d\u00e1ng.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>V\u00ec sao luy\u1ec7n t\u1eadp m\u00e0 kh\u00f4ng gi\u1ea3m c\u00e2n?<\/strong><\/h2>\n\n\n\n<p>Gen di truy\u1ec1n c\u0169ng \u1ea3nh h\u01b0\u1edfng t\u1edbi nhi\u1ec1u y\u1ebfu t\u1ed1 g\u00e2y ra b\u00e9o ph\u00ec, nh\u01b0 c\u1ea3m gi\u00e1c \u0111\u00f3i, no, th\u00e8m \u0103n, qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, ph\u00e2n ph\u1ed1i ch\u1ea5t b\u00e9o trong c\u01a1 th\u1ec3 v\u00e0 th\u00f3i quen \u0103n nhi\u1ec1u h\u01a1n m\u1ed7i khi c\u0103ng th\u1eb3ng. 80% ng\u01b0\u1eddi c\u00f3 kh\u1ea3 n\u0103ng b\u00e9o ph\u00ec n\u1ebfu b\u1ed1 m\u1eb9 h\u1ecd c\u0169ng m\u1eafc ch\u1ee9ng b\u1ec7nh n\u00e0y.<\/p>\n\n\n\n<p>Ngo\u00e0i ra, \u0111\u1ed1i v\u1edbi c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 c\u00e2n n\u1eb7ng, m\u1ee9c \u0111\u1ed9 t\u00e1c \u0111\u1ed9ng c\u1ee7a y\u1ebfu t\u1ed1 di truy\u1ec1n c\u0169ng r\u1ea5t \u0111a d\u1ea1ng. Do \u0111\u00f3, \u0111\u1ec3 gi\u1ea3i quy\u1ebft hi\u1ec7u qu\u1ea3, b\u1ea1n c\u1ea7n hi\u1ec3u \u0111\u01b0\u1ee3c gen \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00e2n n\u1eb7ng c\u1ee7a b\u1ea3n th\u00e2n nh\u01b0 th\u1ebf n\u00e0o v\u00e0 \u00e1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u ch\u1ec9nh c\u00e2n ph\u00f9 h\u1ee3p.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">K\u1ebft lu\u1eadn<\/h2>\n\n\n\n<p>Tr\u00ean \u0111\u00e2y \u0111\u00e3 gi\u00fap b\u1ea1n gi\u1ea3i \u0111\u00e1p c\u00e2u h\u1ecfi &#8220;\u0111i b\u1ed9 c\u00f3 gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng? v\u00e0&nbsp;m\u1ed9t s\u1ed1 b\u00ed quy\u1ebft c\u00e1ch \u0111i b\u1ed9 gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3. Tuy nhi\u00ean, gi\u1ea3m c\u00e2n kh\u00f4ng ph\u1ea3i l\u00e0 c\u00e2u chuy\u1ec7n ng\u00e0y m\u1ed9t ng\u00e0y hai, \u0111\u00f3 c\u00f2n l\u00e0 c\u1ea3 qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp \u0111\u1ec1u \u0111\u1eb7n v\u00e0 h\u1ee3p l\u00fd. Do \u0111\u00f3, h\u00e3y b\u1eaft \u0111\u1ea7u luy\u1ec7n t\u1eadp ngay v\u00e0 th\u1eadt ki\u00ean tr\u00ec \u0111\u1ec3 \u0111\u1ea1t k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0110i b\u1ed9 l\u00e0 m\u1ed9t b\u00e0i t\u1eadp gi\u1eef d\u00e1ng \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3 m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n th\u01b0\u1eddng xuy\u00ean. N\u1ebfu b\u1ea1n \u0111ang b\u0103n&hellip;<\/p>\n","protected":false},"author":5,"featured_media":213,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[8],"tags":[],"class_list":["post-194","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kinh-nghiem-the-thao"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2023\/05\/walking-lose-weight-e1684763174186.jpg",1000,562,false],"thumbnail":["\/blog\/wp-content\/uploads\/2023\/05\/walking-lose-weight-e1684763174186-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2023\/05\/walking-lose-weight-e1684763174186-300x169.jpg",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2023\/05\/walking-lose-weight-e1684763174186-768x432.jpg",768,432,true],"large":["\/blog\/wp-content\/uploads\/2023\/05\/walking-lose-weight-e1684763174186.jpg",1000,562,false],"1536x1536":["\/blog\/wp-content\/uploads\/2023\/05\/walking-lose-weight-e1684763174186.jpg",1000,562,false],"2048x2048":["\/blog\/wp-content\/uploads\/2023\/05\/walking-lose-weight-e1684763174186.jpg",1000,562,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2023\/05\/walking-lose-weight-e1684763174186.jpg",120,67,false]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"\u0110i b\u1ed9 l\u00e0 m\u1ed9t b\u00e0i t\u1eadp gi\u1eef d\u00e1ng \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3 m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n th\u01b0\u1eddng xuy\u00ean. N\u1ebfu b\u1ea1n \u0111ang b\u0103n&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/194","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/comments?post=194"}],"version-history":[{"count":1,"href":"\/blog\/wp-json\/wp\/v2\/posts\/194\/revisions"}],"predecessor-version":[{"id":28637,"href":"\/blog\/wp-json\/wp\/v2\/posts\/194\/revisions\/28637"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/213"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=194"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=194"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=194"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}