{"id":3603,"date":"2023-11-30T09:25:01","date_gmt":"2023-11-30T02:25:01","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=3603"},"modified":"2023-11-30T09:25:01","modified_gmt":"2023-11-30T02:25:01","slug":"nen-nhay-day-bao-nhieu-phut-moi-ngay","status":"publish","type":"post","link":"\/blog\/nen-nhay-day-bao-nhieu-phut-moi-ngay\/","title":{"rendered":"N\u00ean nh\u1ea3y d\u00e2y bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y? Tr\u1ecdn b\u1ed9 l\u1ecbch t\u1eadp nh\u1ea3y d\u00e2y gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3"},"content":{"rendered":"\n<p><em>Nh\u1ea3y d\u00e2y th\u01b0\u1eddng xuy\u00ean l\u00e0 c\u00e1ch t\u1ed1t \u0111\u1ec3 gi\u1ea3m c\u00e2n c\u0169ng nh\u01b0 r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe. Tuy nhi\u00ean, t\u00f9y thu\u1ed9c v\u00e0o t\u1eebng ng\u01b0\u1eddi, t\u1eebng th\u1ec3 tr\u1ea1ng v\u00e0 t\u1eebng m\u1ee5c \u0111\u00edch s\u1ebd c\u00f3 nh\u1eefng b\u00e0i t\u1eadp v\u00e0 th\u1eddi gian nh\u1ea3y d\u00e2y kh\u00e1c nhau. D\u01b0\u1edbi \u0111\u00e2y h\u00e3y c\u00f9ng t\u00ecm hi\u1ec3u v\u00e0 tr\u1ea3 l\u1eddi c\u00e2u h\u1ecfi \u201c<strong>N\u00ean nh\u1ea3y d\u00e2y bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y<\/strong>\u201d nh\u00e9!&nbsp;<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. N\u00ean nh\u1ea3y d\u00e2y bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y?<\/strong><\/h2>\n\n\n\n<p>Theo th\u00f4ng tin t\u1eeb b\u00e1o <a href=\"https:\/\/suckhoedoisong.vn\/6-loi-ich-bat-ngo-cua-nhay-day-ban-co-the-chua-biet-16922092614524674.htm\" target=\"_blank\" rel=\"noreferrer noopener\">S\u1ee9c kh\u1ecfe &amp; \u0110\u1eddi s\u1ed1ng<\/a>, <strong>12 &#8211; 20 ph\u00fat<\/strong> l\u00e0 kho\u1ea3ng th\u1eddi gian l\u00fd t\u01b0\u1edfng khi nh\u1ea3y d\u00e2y \u0111\u1ec3 gi\u1ea3m c\u00e2n v\u00e0 r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe.\u00a0<\/p>\n\n\n\n<p>Ch\u00ednh x\u00e1c h\u01a1n, b\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc th\u1eddi gian nh\u1ea3y d\u00e2y d\u1ef1a tr\u00ean ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng hay l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o c\u01a1 th\u1ec3.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>\n\t\t\t<p dir=\"ltr\">C\u00f4ng th\u1ee9c t\u00ednh calo khi nh\u1ea3y d\u00e2y:<\/p>\n\n\t\t\t<p dir=\"ltr\" style=\"text-align: center;\"><strong>Calo = 0.0175 x MET x Tr\u1ecdng l\u01b0\u1ee3ng (kg) x Th\u1eddi gian (ph\u00fat)<\/strong><\/p>\n\n\t\t\t<p dir=\"ltr\" style=\"text-align: center;\">Trong \u0111\u00f3: MET: C\u01b0\u1eddng \u0111\u1ed9 nh\u1ea3y d\u00e2y (s\u1ed1 v\u00f2ng quay\/ph\u00fat). Hi\u1ec3u \u0111\u01a1n gi\u1ea3n, c\u01b0\u1eddng \u0111\u1ed9 nh\u1ea3y c\u00e0ng cao th\u00ec calo ti\u00eau hao c\u00e0ng nhi\u1ec1u.&nbsp;<\/p>\n\n\t\t\t<ul>\n\t\t\t\t<li dir=\"ltr\">\n\t\t\t\t<p dir=\"ltr\">MET = 8.8: T\u1ed1c \u0111\u1ed9 nh\u1ea3y d\u00e2y ch\u1eadm (kho\u1ea3ng &lt; 100 l\u1ea7n\/ph\u00fat).<\/p>\n\t\t\t\t<\/li>\n\t\t\t\t<li dir=\"ltr\">\n\t\t\t\t<p dir=\"ltr\">MET = 11.8: T\u1ed1c \u0111\u1ed9 nh\u1ea3y d\u00e2y trung b\u00ecnh (kho\u1ea3ng 100 &#8211; 120 l\u1ea7n\/ph\u00fat).<\/p>\n\t\t\t\t<\/li>\n\t\t\t\t<li dir=\"ltr\">\n\t\t\t\t<p dir=\"ltr\">MET = 12.3: T\u1ed1c \u0111\u1ed9 nh\u1ea3y d\u00e2y nhanh (kho\u1ea3ng 120 &#8211; 160 l\u1ea7n\/ph\u00fat).<\/p>\n\t\t\t\t<\/li>\n\t\t\t<\/ul>\n\t\t\t<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>V\u00ed d\u1ee5, b\u1ea3ng quy \u0111\u1ed5i l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 khi nh\u1ea3y d\u00e2y (MET = 11.8, tr\u1ecdng l\u01b0\u1ee3ng 55kg):<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian nh\u1ea3y d\u00e2y<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Calo \u0111\u1ed1t ch\u00e1y<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">10 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">113.57 calo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">227.15 calo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">340.72 calo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">40 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">454.3 calo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">50 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">567.87 calo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">60 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">681.45 calo<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/moi-nguoi-nen-duy-tri-thoi-quen-nhay-day-tu-12-20-phut-moi-ngay-de-ren-luyen-suc-khoe.jpeg\" alt=\"M\u1ecdi ng\u01b0\u1eddi n\u00ean duy tr\u00ec th\u00f3i quen nh\u1ea3y d\u00e2y t\u1eeb 12 - 20 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe\" class=\"wp-image-3609\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/moi-nguoi-nen-duy-tri-thoi-quen-nhay-day-tu-12-20-phut-moi-ngay-de-ren-luyen-suc-khoe.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/11\/moi-nguoi-nen-duy-tri-thoi-quen-nhay-day-tu-12-20-phut-moi-ngay-de-ren-luyen-suc-khoe-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/11\/moi-nguoi-nen-duy-tri-thoi-quen-nhay-day-tu-12-20-phut-moi-ngay-de-ren-luyen-suc-khoe-768x512.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>M\u1ecdi ng\u01b0\u1eddi n\u00ean duy tr\u00ec th\u00f3i quen nh\u1ea3y d\u00e2y t\u1eeb 12 &#8211; 20 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe<\/em><\/figcaption><\/figure>\n\n\n\n<p>Th\u00f4ng th\u01b0\u1eddng \u0111\u1ec3 d\u1ec5 d\u00e0ng trong vi\u1ec7c ki\u1ec3m so\u00e1t s\u1ed1 l\u01b0\u1ee3ng th\u00ec thay v\u00ec 1 ng\u00e0y n\u00ean nh\u1ea3y d\u00e2y bao nhi\u00eau c\u00e1i m\u00e0 ng\u01b0\u1eddi d\u00f9ng c\u00f3 th\u1ec3 theo c\u00f4ng th\u1ee9c tr\u00ean \u0111\u1ec3 t\u00ednh th\u1eddi gian t\u1eadp luy\u1ec7n h\u1ee3p l\u00fd.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. C\u00e1c b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y hi\u1ec7u qu\u1ea3 cho m\u1ecdi \u0111\u1ed1i t\u01b0\u1ee3ng<\/strong><\/h2>\n\n\n\n<p>Th\u1ef1c t\u1ebf nh\u1ea3y d\u00e2y kh\u00f4ng kh\u00f3, tuy nhi\u00ean nh\u1ea3y d\u00e2y \u0111\u00fang c\u00e1ch v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t l\u00e0 \u0111i\u1ec1u kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u00f3 th\u1ec3 n\u1eafm r\u00f5. Th\u00f4ng tin d\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng b\u00e0i t\u1eadp m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng khi nh\u1ea3y d\u00e2y \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.1. Nh\u1ea3y d\u00e2y c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p: B\u00e0i t\u1eadp c\u01a1 b\u1ea3n<\/strong><\/h3>\n\n\n\n<p>B\u01b0\u1edbc nh\u1ea3y v\u1edbi b\u00e0i t\u1eadp c\u01a1 b\u1ea3n l\u00e0 c\u00e1ch t\u1eadp hi\u1ec7u qu\u1ea3 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi \u0111ang t\u00ecm ki\u1ebfm b\u00e0i t\u1eadp <strong>c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p<\/strong>. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1ch th\u1ee9c hi\u1ec7n b\u00e0i t\u1eadp:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1:<\/strong> \u0110\u1ee9ng ch\u1ee5m hai ch\u00e2n s\u00e1t nhau, hai tay gi\u1eef d\u00e2y ngang h\u00f4ng (\u0111\u1eb7t d\u00e2y nh\u1ea3y ph\u00eda sau ng\u01b0\u1eddi).<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2: <\/strong>D\u00f9ng c\u1ed5 tay xoay d\u00e2y nh\u1ea3y ra ph\u00eda tr\u01b0\u1edbc ng\u01b0\u1eddi v\u00e0 nh\u1ea3y ch\u00e2n l\u00ean kh\u1ecfi m\u1eb7t \u0111\u1ea5t.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 3: <\/strong>Nh\u1ea3y v\u1edbi nh\u1ecbp \u0111\u1ec1u v\u00e0 \u1ed5n \u0111\u1ecbnh, trong th\u1eddi \u0111i\u1ec3m nh\u1ea3y s\u1ebd ch\u1ec9 n\u00ean ti\u1ebfp x\u00fac v\u1edbi m\u1eb7t \u0111\u1ea5t b\u1eb1ng m\u0169i ch\u00e2n.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/46Sg5VHxI166OwPEI5UFJeCRtSyQd2wzKzjpN5dMPti6aOcT2Kq5o0V7q-mkn0GWn_ZHO3qL9pk_4a1dgl4wXqrVf0xMadVu9dYlQl79Rbsd_aB6SI5BsHfGEWfIJxE4dqJgAnQf4b_MNikL\" alt=\"H\u01b0\u1edbng d\u1eabn nh\u1ea3y d\u00e2y \u1edf c\u01b0\u1eddng \u0111\u1ed9 c\u01a1 b\u1ea3n\" style=\"width:850px\"\/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><em>H\u01b0\u1edbng d\u1eabn nh\u1ea3y d\u00e2y \u1edf c\u01b0\u1eddng \u0111\u1ed9 c\u01a1 b\u1ea3n<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.2. C\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i: Nh\u1ea3y d\u00e2y lu\u00e2n phi\u00ean<\/strong><\/h3>\n\n\n\n<p>Nh\u1ea3y ch\u00e2n xen k\u1ebd l\u00e0 b\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng b\u1eb1ng c\u00e1ch k\u1ebft h\u1ee3p chuy\u1ec3n \u0111\u1ed9ng ch\u1ea1y v\u00e0 nh\u1ea3y. B\u00e0i t\u1eadp n\u00e0y s\u1ebd gi\u00fap b\u1ea1n t\u0103ng c\u01b0\u1eddng ph\u1ea3n x\u1ea1 v\u00e0 t\u1ea1o s\u1ef1 chuy\u1ec3n \u0111\u1ed9ng linh ho\u1ea1t cho c\u00e1c kh\u1edbp c\u01a1. \u0110\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y b\u1ea1n s\u1ebd l\u00e0m theo c\u00e1c b\u01b0\u1edbc sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u01b0\u1edbc 1:<\/strong> \u0110\u1ee9ng ch\u1ee5m hai ch\u00e2n s\u00e1t nhau, hai tay gi\u1eef d\u00e2y ngang h\u00f4ng (\u0111\u1eb7t d\u00e2y nh\u1ea3y ph\u00eda sau ng\u01b0\u1eddi).<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc 2:<\/strong> B\u1ea1n xoay d\u00e2y ra ph\u00eda tr\u01b0\u1edbc, \u0111\u1ed3ng th\u1eddi ti\u1ebfn h\u00e0nh nh\u1ea3y t\u1eebng ch\u00e2n m\u1ed9t (t\u01b0\u01a1ng t\u1ef1 nh\u01b0 \u0111\u1ed9ng t\u00e1c ch\u1ea1y t\u1ea1i ch\u1ed7). L\u01b0u \u00fd, ch\u00e2n \u0111\u01b0a l\u00ean c\u00e1ch m\u1eb7t \u0111\u1ea5t kho\u1ea3ng t\u1eeb 3 &#8211; 5cm.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"1274\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/khi-nhay-day-luan-phien-2-chan-se-khong-dong-thoi-cham-dat.jpeg\" alt=\"Khi nh\u1ea3y d\u00e2y lu\u00e2n phi\u00ean, 2 ch\u00e2n s\u1ebd kh\u00f4ng \u0111\u1ed3ng th\u1eddi ch\u1ea1m \u0111\u1ea5t\" class=\"wp-image-3608\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/khi-nhay-day-luan-phien-2-chan-se-khong-dong-thoi-cham-dat.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/11\/khi-nhay-day-luan-phien-2-chan-se-khong-dong-thoi-cham-dat-200x300.jpeg 200w, \/blog\/wp-content\/uploads\/2023\/11\/khi-nhay-day-luan-phien-2-chan-se-khong-dong-thoi-cham-dat-683x1024.jpeg 683w, \/blog\/wp-content\/uploads\/2023\/11\/khi-nhay-day-luan-phien-2-chan-se-khong-dong-thoi-cham-dat-768x1151.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Khi nh\u1ea3y d\u00e2y lu\u00e2n phi\u00ean, 2 ch\u00e2n s\u1ebd kh\u00f4ng \u0111\u1ed3ng th\u1eddi ch\u1ea1m \u0111\u1ea5t<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.3. Nh\u1ea3y d\u00e2y c\u01b0\u1eddng \u0111\u1ed9 cao: Double Unders (nh\u1ea3y d\u00e2y 2 v\u00f2ng)<\/strong><\/h3>\n\n\n\n<p>Double Unders l\u00e0 b\u00e0i t\u1eadp <strong>c\u01b0\u1eddng \u0111\u1ed9 cao<\/strong>, y\u00eau c\u1ea7u ng\u01b0\u1eddi nh\u1ea3y ph\u1ea3i <strong>nh\u1ea3y qua d\u00e2y 2 l\u1ea7n trong m\u1ed9t l\u1ea7n th\u1ef1c hi\u1ec7n <\/strong>\u0111\u1ed9ng t\u00e1c. \u0110\u1ec3 th\u1ef1c hi\u1ec7n ph\u1ea7n b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m theo c\u00e1c b\u01b0\u1edbc:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 1: \u0110\u1ee9ng ch\u1ee5m hai ch\u00e2n s\u00e1t nhau, hai tay gi\u1eef d\u00e2y ngang h\u00f4ng (\u0111\u1eb7t d\u00e2y nh\u1ea3y ph\u00eda sau ng\u01b0\u1eddi).<\/li>\n\n\n\n<li>B\u01b0\u1edbc 2: D\u00f9ng l\u1ef1c \u1edf m\u0169i b\u00e0n ch\u00e2n \u0111\u1ea9y ng\u01b0\u1eddi l\u00ean kho\u1ea3ng 8 &#8211; 10cm, \u0111\u1ed3ng th\u1eddi t\u0103ng t\u1ed1c \u0111\u1ed9 \u0111\u01b0a tay so v\u1edbi b\u00ecnh th\u01b0\u1eddng.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/zCqkCR04dJTxviBmhKhxA1xyysw9aceAapAxUqpaCOLGMCTsV_z00uJ9WVSmYi4VhZGrWejak0Mphd-EKRt3ApCd0lgKlZcMevureN5Ph9iV9eK_6g3MHXtXzrmdlqmBNIL1BUbAZ7IAAW5a\" alt=\"H\u01b0\u1edbng d\u1eabn c\u00e1ch nh\u1ea3y d\u00e2y Double Unders\" style=\"width:850px\"\/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><em>H\u01b0\u1edbng d\u1eabn c\u00e1ch nh\u1ea3y d\u00e2y Double Unders<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. L\u1ecbch t\u1eadp nh\u1ea3y d\u00e2y hi\u1ec7u qu\u1ea3 trong 4 tu\u1ea7n \u0111\u1ea7u<\/strong><\/h2>\n\n\n\n<p>Theo c\u00e1c HLV chuy\u00ean nghi\u1ec7p, d\u00f9 t\u1eadp luy\u1ec7n \u0111\u1ec3 n\u00e2ng cao s\u1ee9c kh\u1ecfe hay gi\u1ea3m c\u00e2n th\u00ec b\u1ea1n v\u1eabn n\u00ean duy tr\u00ec th\u00f3i quen nh\u1ea3y d\u00e2y kho\u1ea3ng 3 &#8211; 5 bu\u1ed5i, m\u1ed7i bu\u1ed5i t\u1eadp k\u00e9o d\u00e0i trong 10 &#8211; 30 ph\u00fat (t\u00f9y t\u1eebng th\u1eddi \u0111i\u1ec3m).<\/p>\n\n\n\n<p>Th\u1ef1c t\u1ebf, th\u1eddi \u0111i\u1ec3m l\u00fd t\u01b0\u1edfng \u0111\u1ec3 nh\u1ea3y d\u00e2y c\u0169ng nh\u01b0 luy\u1ec7n t\u1eadp th\u1ec3 thao l\u00e0 s\u00e1ng s\u1edbm (5h00 &#8211; 6h30) ho\u1eb7c chi\u1ec1u t\u1ed1i (16h00 &#8211; 18h30).<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tu\u1ea7n 1<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tu\u1ea7n 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tu\u1ea7n 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tu\u1ea7n 4<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>S\u1ed1 l\u1ea7n nh\u1ea3y d\u00e2y\/tu\u1ea7n&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 &#8211; 5 bu\u1ed5i\/tu\u1ea7n<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 &#8211; 5 bu\u1ed5i\/tu\u1ea7n<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 &#8211; 5 bu\u1ed5i\/tu\u1ea7n<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 &#8211; 5 bu\u1ed5i\/tu\u1ea7n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian nh\u1ea3y\/ng\u00e0y<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">5 ph\u00fat\/ng\u00e0y<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 ph\u00fat\/ng\u00e0y<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 ph\u00fat\/ng\u00e0y<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat\/ng\u00e0y<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>C\u01b0\u1eddng \u0111\u1ed9 t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Th\u1eddi gian t\u1eadp luy\u1ec7n b\u1eb1ng 1\/2 th\u1eddi gian ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Th\u1eddi gian ngh\u1ec9 ng\u01a1i b\u1eb1ng 1\/2 th\u1eddi gian t\u1eadp luy\u1ec7n<\/td><td class=\"has-text-align-center\" data-align=\"center\">Th\u1eddi gian ngh\u1ec9 ng\u01a1i b\u1eb1ng 1\/2 th\u1eddi gian t\u1eadp luy\u1ec7n<\/td><td class=\"has-text-align-center\" data-align=\"center\">Th\u1eddi gian ngh\u1ec9 ng\u01a1i b\u1eb1ng 1\/2 th\u1eddi gian t\u1eadp luy\u1ec7n<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"850\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/ban-nen-tang-dan-thoi-gian-nhay-de-co-the-thich-ung-dan-voi-cuong-do-tap-luyen.jpeg\" alt=\"B\u1ea1n n\u00ean t\u0103ng d\u1ea7n th\u1eddi gian nh\u1ea3y \u0111\u1ec3 c\u01a1 th\u1ec3 th\u00edch \u1ee9ng d\u1ea7n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n\" class=\"wp-image-3605\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/ban-nen-tang-dan-thoi-gian-nhay-de-co-the-thich-ung-dan-voi-cuong-do-tap-luyen.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/11\/ban-nen-tang-dan-thoi-gian-nhay-de-co-the-thich-ung-dan-voi-cuong-do-tap-luyen-300x300.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/11\/ban-nen-tang-dan-thoi-gian-nhay-de-co-the-thich-ung-dan-voi-cuong-do-tap-luyen-150x150.jpeg 150w, \/blog\/wp-content\/uploads\/2023\/11\/ban-nen-tang-dan-thoi-gian-nhay-de-co-the-thich-ung-dan-voi-cuong-do-tap-luyen-768x768.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1ea1n n\u00ean t\u0103ng d\u1ea7n th\u1eddi gian nh\u1ea3y \u0111\u1ec3 c\u01a1 th\u1ec3 th\u00edch \u1ee9ng d\u1ea7n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. 7 L\u01b0u \u00fd b\u1ea1n c\u1ea7n bi\u1ebft khi nh\u1ea3y d\u00e2y<\/strong><\/h2>\n\n\n\n<p>\u0110\u1ec3 qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3, d\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng l\u01b0u \u00fd m\u00e0 b\u1ea1n c\u1ea7n bi\u1ebft khi b\u1eaft \u0111\u1ea7u nh\u1ea3y d\u00e2y \u0111\u1ec3 r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe c\u0169ng nh\u01b0 b\u01b0\u1edbc v\u00e0o ch\u1ebf \u0111\u1ed9 gi\u1ea3m c\u00e2n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kh\u1edfi \u0111\u1ed9ng l\u00e0m n\u00f3ng c\u01a1 th\u1ec3 (kho\u1ea3ng 3 &#8211; 5 ph\u00fat) tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o c\u00e1c b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y.<\/li>\n\n\n\n<li>Khi m\u1edbi b\u1eaft \u0111\u1ea7u nh\u1ea3y b\u1ea1n n\u00ean nh\u1ea3y d\u00e2y v\u1edbi m\u1ed1c 5 ph\u00fat\/ng\u00e0y, sau \u0111\u00f3 t\u0103ng d\u1ea7n th\u1eddi gian theo th\u1ec3 tr\u1ea1ng c\u1ee7a c\u01a1 th\u1ec3.<\/li>\n\n\n\n<li>T\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 nh\u1ea3y d\u00e2y t\u1eeb th\u1ea5p \u0111\u1ebfn cao.<\/li>\n\n\n\n<li>B\u1ea1n n\u00ean ch\u1ee5m \u0111\u1ea7u ch\u00e2n g\u1ea7n nhau khi nh\u1ea3y. \u0110\u1eb7c bi\u1ec7t, c\u01a1 th\u1ec3 c\u1ea7n ti\u1ebfp x\u00fac v\u1edbi \u0111\u1ea5t b\u1eb1ng n\u1eeda b\u00e0n ch\u00e2n tr\u00ean (kh\u00f4ng ti\u1ebfp x\u00fac b\u1eb1ng c\u1ea3 b\u00e0n ch\u00e2n). B\u1edfi l\u1ebd, \u0111i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n t\u0103ng l\u1ef1c b\u1eadc v\u00e0 lu\u00f4n trong t\u01b0 th\u1ebf ch\u1ee7 \u0111\u1ed9ng.<\/li>\n\n\n\n<li>B\u1ea1n n\u00ean \u0103n nh\u1eb9 tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o c\u00e1c b\u00e0i t\u1eadp.<\/li>\n\n\n\n<li>Sau khi t\u1eadp luy\u1ec7n, b\u1ea1n n\u00ean \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng v\u00e0 th\u1ea3 l\u1ecfng ng\u01b0\u1eddi \u0111\u1ec3 \u0111i\u1ec1u h\u00f2a nh\u1ecbp th\u1edf v\u00e0 cho c\u00e1c m\u1ea1ch m\u00e1u l\u01b0u th\u00f4ng.&nbsp;<\/li>\n\n\n\n<li>L\u1ef1a ch\u1ecdn gi\u00e0y \u0111\u1ebf m\u1ec1m, kh\u1ea3 n\u0103ng gi\u1ea3m ch\u1ea5n t\u1ed1t, tr\u00e1nh g\u00e2y t\u00ecnh tr\u1ea1ng \u0111au ch\u00e2n khi luy\u1ec7n t\u1eadp.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"850\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/ban-nen-lang-nghe-co-the-truoc-khi-thuc-hien-cac-bai-tap.jpeg\" alt=\"B\u1ea1n n\u00ean l\u1eafng nghe c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp\" class=\"wp-image-3604\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/ban-nen-lang-nghe-co-the-truoc-khi-thuc-hien-cac-bai-tap.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/11\/ban-nen-lang-nghe-co-the-truoc-khi-thuc-hien-cac-bai-tap-300x300.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/11\/ban-nen-lang-nghe-co-the-truoc-khi-thuc-hien-cac-bai-tap-150x150.jpeg 150w, \/blog\/wp-content\/uploads\/2023\/11\/ban-nen-lang-nghe-co-the-truoc-khi-thuc-hien-cac-bai-tap-768x768.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1ea1n n\u00ean l\u1eafng nghe c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5. M\u1ed9t s\u1ed1 c\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p khi nh\u1ea3y d\u00e2y<\/strong><\/h2>\n\n\n\n<p><strong>1. C\u00f3 n\u00ean nh\u1ea3y d\u00e2y m\u1ed7i ng\u00e0y?<\/strong><\/p>\n\n\n\n<p>\u200fTheo <a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults\" target=\"_blank\" rel=\"noreferrer noopener\">T\u1ed5 ch\u1ee9c tim m\u1ea1ch Hoa K\u1ef3<\/a>, aerobic c\u0169ng nh\u01b0 nh\u1ea3y d\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng c\u00f3 th\u1ec3 mang l\u1ea1i r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe. C\u00e1c chuy\u00ean gia khuy\u00ean ng\u01b0\u1eddi m\u1ecdi ng\u01b0\u1eddi n\u00ean duy tr\u00ec th\u00f3i quen nh\u1ea3y d\u00e2y v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. Tuy nhi\u00ean, b\u1ea1n c\u0169ng n\u00ean l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 nh\u1ea3y d\u00e2y kho\u1ea3ng t\u1eeb 3 &#8211; 5 ng\u00e0y trong tu\u1ea7n (m\u1ed7i l\u1ea7n 12 &#8211; 20 ph\u00fat), tr\u00e1nh ki\u1ec7t s\u1ee9c g\u00e2y c\u00e1c ch\u1ea5n th\u01b0\u01a1ng v\u1ec1 c\u01a1.&nbsp;<\/p>\n\n\n\n<p><strong>2. N\u00ean nh\u1ea3y d\u00e2y bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 gi\u1ea3m c\u00e2n?<\/strong><\/p>\n\n\n\n<p>Th\u1ef1c t\u1ebf, nh\u1ea3y d\u00e2y bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 gi\u1ea3m c\u00e2n s\u1ebd c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o th\u1ec3 tr\u1ea1ng v\u00e0 l\u01b0\u1ee3ng calo m\u1ed7i ng\u01b0\u1eddi n\u1ea1p v\u00e0o c\u01a1 th\u1ec3. Tuy nhi\u00ean, m\u1ee9c trung b\u00ecnh b\u1ea1n n\u00ean duy tr\u00ec theo quen nh\u1ea3y d\u00e2y kho\u1ea3ng t\u1eeb 20 &#8211; 30 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n<p><strong>3. M\u1ed9t tu\u1ea7n n\u00ean nh\u1ea3y d\u00e2y bao nhi\u00eau l\u1ea7n?<\/strong><\/p>\n\n\n\n<p>\u0110\u1ec3 \u0111\u1ea3m b\u1ea3o qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n \u0111\u01b0\u1ee3c an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3, b\u1ea1n n\u00ean duy tr\u00ec th\u00f3i quen t\u1eadp luy\u1ec7n nh\u1ea3y d\u00e2y kho\u1ea3ng 3 &#8211; 5 bu\u1ed5i\/tu\u1ea7n. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc v\u00e0o t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe hi\u1ec7n t\u1ea1i \u0111\u1ec3 c\u00e2n b\u1eb1ng m\u1ee9c t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n<p><strong>4. Nh\u1ea3y d\u00e2y c\u00f3 gi\u00fap t\u0103ng chi\u1ec1u cao kh\u00f4ng?<\/strong><\/p>\n\n\n\n<p>B\u00ean c\u1ea1nh vi\u1ec7c, \u0103n u\u1ed1ng v\u00e0 b\u1ed5 sung c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng, nh\u1ea3y d\u00e2y c\u0169ng l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch gi\u00fap t\u0103ng chi\u1ec1u cao &#8211; \u0111\u1eb7c bi\u1ec7t l\u00e0 trong \u0111\u1ed9 tu\u1ed5i d\u1eady th\u00ec (kho\u1ea3ng t\u1eeb 10 &#8211; 16 tu\u1ed5i \u1edf n\u1eef v\u00e0 10 &#8211; 18 tu\u1ed5i \u1edf nam). Khi nh\u1ea3y d\u00e2y th\u01b0\u1eddng xuy\u00ean s\u1ebd gi\u00fap c\u01a1 th\u1ec3 s\u1ea3n sinh nhi\u1ec1u hormone t\u0103ng tr\u01b0\u1edfng, \u0111\u00e2y ch\u00ednh l\u00e0 lo\u1ea1i hormone k\u00edch th\u00edch \u0111\u1ebfn qu\u00e1 tr\u00ecnh ph\u00e1t tri\u1ec3n chi\u1ec1u cao.&nbsp;<\/p>\n\n\n\n<p><strong>5. Ch\u1ecdn chi\u1ec1u d\u00e0i d\u00e2y nh\u1ea3y nh\u01b0 th\u1ebf n\u00e0o?<\/strong><\/p>\n\n\n\n<p>Hi\u1ec7n nay, c\u00e1ch th\u1ee7 c\u00f4ng m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi v\u1ea5n \u00e1p d\u1ee5ng khi x\u00e1c \u0111\u1ecbnh v\u00e0 ch\u1ecdn chi\u1ec1u d\u00e0i d\u00e2y nh\u1ea3y l\u00e0 g\u1eadp \u0111\u00f4i d\u00e2y v\u00e0 ki\u1ec3m tra chi\u1ec1u d\u00e0i d\u00e2y t\u00ednh t\u1eeb m\u1eb7t \u0111\u1ea5t c\u00f3 t\u1edbi ph\u1ea7n n\u00e1ch kh\u00f4ng. N\u1ebfu chi\u1ec1u d\u00e0i d\u00e2y sau khi g\u1eadp t\u00ednh t\u1eeb m\u1eb7t \u0111\u1ea5t \u0111\u1ebfn ph\u1ea7n tay c\u1ea7m ngang b\u1eb1ng v\u1edbi ph\u1ea7n n\u00e1ch c\u1ee7a c\u01a1 th\u1ec3 th\u00ec chi\u1ec1u d\u00e0i \u0111\u00f3 l\u00e0 ph\u00f9 h\u1ee3p.&nbsp;<\/p>\n\n\n\n<p>Ngo\u00e0i ra, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 x\u00e1c \u0111\u1ecbnh chi\u1ec1u d\u00e0i d\u00e2y ph\u00f9 h\u1ee3p th\u00f4ng qua b\u1ea3ng sau:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Chi\u1ec1u cao c\u01a1 th\u1ec3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Chi\u1ec1u d\u00e0i d\u00e2y l\u1ef1a ch\u1ecdn<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&lt; 1.5m<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.1m<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1.6m &#8211; 1.7m<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.5m<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1.7m &#8211; 1.8m<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.75m<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1.8m &#8211; 1.9m<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.85m<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&gt; 1.9m<\/td><td class=\"has-text-align-center\" data-align=\"center\">3m<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><em>Nh\u01b0 v\u1eady, <strong>n\u00ean nh\u1ea3y d\u00e2y bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y <\/strong>ph\u1ea7n l\u1edbn s\u1ebd ph\u1ee5 thu\u1ed9c v\u00e0o th\u1ec3 tr\u1ea1ng s\u1ee9c kh\u1ecfe v\u00e0 m\u1ee5c \u0111\u00edch t\u1eadp luy\u1ec7n c\u1ee7a t\u1eebng ng\u01b0\u1eddi. Tuy nhi\u00ean \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n, c\u00e1c chuy\u00ean gia th\u01b0\u1eddng khuy\u1ebfn c\u00e1o ng\u01b0\u1eddi t\u1eadp n\u00ean duy tr\u00ec th\u1eddi gian nh\u1ea3y d\u00e2y kho\u1ea3ng 12 &#8211; 20 ph\u00fat m\u1ed7i ng\u00e0y. B\u00ean c\u1ea1nh \u0111\u00f3, b\u1ea1n c\u0169ng n\u00ean ch\u00fa tr\u1ecdng \u0111\u1ebfn c\u00e1c ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng nh\u01b0 \u0103n u\u1ed1ng v\u00e0 b\u1ed5 sung vitamin ph\u00f9 h\u1ee3p.<\/em><\/p>\n\n\n\n<p>N\u1ebfu c\u00f3 nhu c\u1ea7u t\u01b0 v\u1ea5n v\u00e0 h\u1ed7 tr\u1ee3, b\u1ea1n c\u00f3 th\u1ec3 li\u00ean h\u1ec7 tr\u1ef1c ti\u1ebfp v\u1edbi Decathlon qua:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Hotline: <\/strong>1800 9044&nbsp;<br><strong>Fanpage:<\/strong> <a href=\"https:\/\/www.facebook.com\/DecathlonVN\/photos?locale=vi_VN\" target=\"_blank\" rel=\"noreferrer noopener\">Fanpage Decathlon Vi\u1ec7t Nam<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Nh\u1ea3y d\u00e2y th\u01b0\u1eddng xuy\u00ean l\u00e0 c\u00e1ch t\u1ed1t \u0111\u1ec3 gi\u1ea3m c\u00e2n c\u0169ng nh\u01b0 r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe. Tuy nhi\u00ean, t\u00f9y thu\u1ed9c v\u00e0o t\u1eebng ng\u01b0\u1eddi, t\u1eebng th\u1ec3&hellip;<\/p>\n","protected":false},"author":5,"featured_media":3610,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[23],"tags":[],"class_list":["post-3603","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tu-van-tap-gym"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2023\/11\/nen-nhay-day-bao-nhieu-phut-moi-ngay.jpg",1920,1080,false],"thumbnail":["\/blog\/wp-content\/uploads\/2023\/11\/nen-nhay-day-bao-nhieu-phut-moi-ngay-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2023\/11\/nen-nhay-day-bao-nhieu-phut-moi-ngay-300x169.jpg",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2023\/11\/nen-nhay-day-bao-nhieu-phut-moi-ngay-768x432.jpg",768,432,true],"large":["\/blog\/wp-content\/uploads\/2023\/11\/nen-nhay-day-bao-nhieu-phut-moi-ngay-1024x576.jpg",1024,576,true],"1536x1536":["\/blog\/wp-content\/uploads\/2023\/11\/nen-nhay-day-bao-nhieu-phut-moi-ngay-1536x864.jpg",1536,864,true],"2048x2048":["\/blog\/wp-content\/uploads\/2023\/11\/nen-nhay-day-bao-nhieu-phut-moi-ngay.jpg",1920,1080,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2023\/11\/nen-nhay-day-bao-nhieu-phut-moi-ngay.jpg",120,68,false]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"Nh\u1ea3y d\u00e2y th\u01b0\u1eddng xuy\u00ean l\u00e0 c\u00e1ch t\u1ed1t \u0111\u1ec3 gi\u1ea3m c\u00e2n c\u0169ng nh\u01b0 r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe. Tuy nhi\u00ean, t\u00f9y thu\u1ed9c v\u00e0o t\u1eebng ng\u01b0\u1eddi, t\u1eebng th\u1ec3&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/3603","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=3603"}],"version-history":[{"count":0,"href":"\/blog\/wp-json\/wp\/v2\/posts\/3603\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/3610"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=3603"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=3603"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=3603"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}