{"id":4887,"date":"2023-11-23T00:37:00","date_gmt":"2023-11-22T17:37:00","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=4887"},"modified":"2023-11-23T00:37:00","modified_gmt":"2023-11-22T17:37:00","slug":"nhay-day-co-giam-mo-bung-khong","status":"publish","type":"post","link":"\/blog\/nhay-day-co-giam-mo-bung-khong\/","title":{"rendered":"[Gi\u1ea3i \u0111\u00e1p th\u1eafc m\u1eafc] Nh\u1ea3y d\u00e2y c\u00f3 gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng?\u00a0"},"content":{"rendered":"\n<p><em>\u0110\u1ec3 s\u1edf h\u1eefu v\u00f2ng 2 thon g\u1ecdn v\u00e0 s\u0103n ch\u1eafc h\u01a1n, nhi\u1ec1u ch\u1ecb em \u0111\u00e3 t\u00ecm \u0111\u1ebfn ph\u01b0\u01a1ng ph\u00e1p nh\u1ea3y d\u00e2y. Tuy nhi\u00ean th\u1ef1c s\u1ef1 <strong>nh\u1ea3y d\u00e2y c\u00f3 gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng<\/strong>? C\u00f9ng Decathlon t\u00ecm c\u00e2u tr\u1ea3 l\u1eddi ngay trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y!<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>C\u00e2u h\u1ecfi 1: Nh\u1ea3y d\u00e2y c\u00f3 gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng?<\/strong><\/h2>\n\n\n\n<p><strong>Nh\u1ea3y d\u00e2y ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m \u0111\u01b0\u1ee3c m\u1ee1 b\u1ee5ng trong v\u00f2ng 2 tu\u1ea7n.<\/strong><\/p>\n\n\n\n<p>\u0110i\u1ec1u n\u00e0y kh\u00e1 d\u1ec5 hi\u1ec3u b\u1edfi khi nh\u1ea3y d\u00e2y, c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n s\u1ebd ho\u1ea1t \u0111\u1ed9ng kh\u00f4ng ng\u1eebng, \u0111\u1eb7c bi\u1ec7t l\u00e0 <strong>c\u00e1c c\u01a1 b\u1ee5ng tr\u01b0\u1edbc, c\u01a1 b\u1ee5ng sau v\u00e0 c\u01a1 b\u00ean<\/strong>. T\u1eeb \u0111\u00f3 <strong>th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh ra m\u1ed3 h\u00f4i, \u0111\u1ed1t ch\u00e1y calo<\/strong> \u0111\u1ed3ng th\u1eddi c\u00f3 t\u00e1c d\u1ee5ng<strong> ti\u00eau th\u1ee5 m\u1ee1 th\u1eeba <\/strong>hi\u1ec7u qu\u1ea3.\u00a0<\/p>\n\n\n\n<p>V\u00ec v\u1eady nh\u1ea3y d\u00e2y \u0111\u01b0\u1ee3c xem l\u00e0 b\u00e0i t\u1eadp \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng, gi\u1ea3m c\u00e2n. N\u1ebfu ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp v\u1eadn \u0111\u1ed9ng n\u00e0y trong kho\u1ea3ng 1 th\u00e1ng, b\u1ea1n s\u1ebd nhanh ch\u00f3ng s\u1edf h\u1eefu th\u00e2n h\u00ecnh m\u01a1 \u01b0\u1edbc.<\/p>\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\/12\/nhay-day-giup-giam-mo-bung-hieu-qua-mang-lai-mot-co-the-san-chac.jpeg\" alt=\"Nh\u1ea3y d\u00e2y gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3, mang l\u1ea1i m\u1ed9t c\u01a1 th\u1ec3 s\u0103n ch\u1eafc\" class=\"wp-image-4890\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-giup-giam-mo-bung-hieu-qua-mang-lai-mot-co-the-san-chac.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/12\/nhay-day-giup-giam-mo-bung-hieu-qua-mang-lai-mot-co-the-san-chac-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/12\/nhay-day-giup-giam-mo-bung-hieu-qua-mang-lai-mot-co-the-san-chac-768x512.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Nh\u1ea3y d\u00e2y gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3, mang l\u1ea1i m\u1ed9t c\u01a1 th\u1ec3 s\u0103n ch\u1eafc <\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>C\u00e2u h\u1ecfi 2: Nh\u1ea3y d\u00e2y gi\u00fap ti\u00eau th\u1ee5 bao nhi\u00eau calo?<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Theo Times of India, nh\u1ea3y d\u00e2y trong v\u00f2ng 10 ph\u00fat v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 \u0111\u1ed1t ch\u00e1y trung b\u00ecnh kho\u1ea3ng 140 calo \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi n\u1eb7ng 68kg.<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ngo\u00e0i ra khi <strong>nh\u1ea3y d\u00e2y t\u1eeb<\/strong> <strong>80 &#8211; 100 c\u00e1i\/ph\u00fat<\/strong> c\u00f3 th\u1ec3 ti\u00eau th\u1ee5 l\u01b0\u1ee3ng calo t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi <strong>\u0111\u1ea1p xe t\u1ed1c \u0111\u1ed9 30 km\/h<\/strong>, hay<strong> ch\u1ea1y b\u1ed9 10 km\/h<\/strong>. Tuy nhi\u00ean con s\u1ed1 n\u00e0y c\u00f3 th\u1ec3 thay \u0111\u1ed5i v\u00e0o c\u00e1c y\u1ebfu t\u1ed1 kh\u00e1c nh\u01b0 c\u00e2n n\u1eb7ng, t\u1ea7n su\u1ea5t t\u1eadp luy\u1ec7n, t\u00ecnh tr\u1ea1ng c\u01a1 \u0111\u1ecba m\u1ed7i ng\u01b0\u1eddi,&#8230;<\/p>\n\n\n\n<p>V\u1eady n\u00ean n\u1ebfu mu\u1ed1n t\u0103ng th\u00eam hi\u1ec7u qu\u1ea3, b\u1ea1n h\u00e3y x\u00e2y d\u1ef1ng m\u1ed9t l\u1ecbch nh\u1ea3y d\u00e2y ph\u00f9 h\u1ee3p c\u0169ng nh\u01b0 k\u1ebft h\u1ee3p c\u00f9ng ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng sinh ho\u1ea1t khoa h\u1ecdc.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>C\u00e2u h\u1ecfi 3: 1 tu\u1ea7n n\u00ean nh\u1ea3y d\u00e2y bao nhi\u00eau l\u1ea7n \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng?<\/strong><\/h2>\n\n\n\n<p>\u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 cao nh\u1ea5t b\u1ea1n n\u00ean ki\u00ean tr\u00ec nh\u1ea3y d\u00e2y \u00edt nh\u1ea5t<strong> 3 &#8211; 4 ng\u00e0y, m\u1ed7i ng\u00e0y kho\u1ea3ng 30 &#8211; 40 ph\u00fat<\/strong>. \u0110\u1ed3ng th\u1eddi, k\u1ebft h\u1ee3p th\u00eam c\u00e1c b\u00e0i t\u1eadp d\u00e0nh ri\u00eang cho nh\u00f3m c\u01a1 b\u1ee5ng nh\u01b0 plank, g\u1eadp b\u1ee5ng,&#8230;\u00a0<\/p>\n\n\n\n<p>V\u1edbi t\u1ea7n su\u1ea5t n\u00eau tr\u00ean, trung b\u00ecnh m\u1ed7i ng\u00e0y b\u1ea1n s\u1ebd \u0111\u1ed1t ch\u00e1y \u0111\u01b0\u1ee3c kho\u1ea3ng<strong> 500 calo\/ng\u00e0y t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 1500 &#8211; 2000 calo\/tu\u1ea7n.\u00a0<\/strong><\/p>\n\n\n\n<p>B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 tham kh\u1ea3o l\u1ecbch nh\u1ea3y d\u00e2y gi\u1ea3m m\u1ee1 b\u1ee5ng trong 1 tu\u1ea7n Decathlon g\u1ee3i \u00fd d\u01b0\u1edbi \u0111\u00e2y:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u00e0y 1<\/strong>: Nh\u1ea3y d\u00e2y v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm trong v\u00f2ng 30 ph\u00fat.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 2<\/strong>: Ngh\u1ec9 ng\u01a1i \u0111\u1ec3 c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i v\u00e0 gi\u00fap b\u1ea3n th\u00e2n l\u1ea5y l\u1ea1i n\u0103ng l\u01b0\u1ee3ng.&nbsp;<\/li>\n\n\n\n<li><strong>Ng\u00e0y 3<\/strong>: Nh\u1ea3y d\u00e2y ch\u1ea1m 2 ch\u00e2n xu\u1ed1ng \u0111\u1ea5t trong kho\u1ea3ng 30 ph\u00fat v\u1edbi t\u1ed1c \u0111\u1ed9 t\u0103ng d\u1ea7n.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 4<\/strong>: Ngh\u1ec9 ng\u01a1i tr\u00e1nh vi\u1ec7c c\u01a1 b\u1eafp ho\u1ea1t \u0111\u1ed9ng qu\u00e1 s\u1ee9c.&nbsp;<\/li>\n\n\n\n<li><strong>Ng\u00e0y 5<\/strong>: Th\u1ef1c hi\u1ec7n nh\u1ea3y d\u00e2y ch\u1ea1m 2 ch\u00e2n xu\u1ed1ng \u0111\u1ea5t gi\u1ed1ng ng\u00e0y 2 nh\u01b0ng t\u0103ng d\u1ea7n th\u1eddi gian l\u00ean t\u1eeb 35 &#8211; 40 ph\u00fat.&nbsp;<\/li>\n\n\n\n<li><strong>Ng\u00e0y 6<\/strong>: Ngh\u1ec9 ng\u01a1i.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Ng\u00e0y 7<\/strong>: Nh\u1ea3y d\u00e2y k\u1ebft h\u1ee3p gi\u1eefa 2 ch\u00e2n ch\u1ea1m \u0111\u1ea5t v\u00e0 1 ch\u00e2n ch\u1ea1m \u0111\u1ea5t trong 30 ph\u00fat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong><em>T\u00ecm hi\u1ec3u chi ti\u1ebft h\u01a1n qua b\u00e0i vi\u1ebft sau: L\u1ecbch tr\u00ecnh nh\u1ea3y d\u00e2y chi ti\u1ebft d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/em><\/strong><\/p>\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\/12\/trung-binh-mot-tuan-ban-nen-duy-tri-bai-tap-nhay-day-tu-3-4-lan.jpeg\" alt=\"Trung b\u00ecnh m\u1ed9t tu\u1ea7n b\u1ea1n n\u00ean duy tr\u00ec b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y t\u1eeb 3 - 4 l\u1ea7n\" class=\"wp-image-4892\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/trung-binh-mot-tuan-ban-nen-duy-tri-bai-tap-nhay-day-tu-3-4-lan.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/12\/trung-binh-mot-tuan-ban-nen-duy-tri-bai-tap-nhay-day-tu-3-4-lan-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/12\/trung-binh-mot-tuan-ban-nen-duy-tri-bai-tap-nhay-day-tu-3-4-lan-768x512.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Trung b\u00ecnh m\u1ed9t tu\u1ea7n b\u1ea1n n\u00ean duy tr\u00ec b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y t\u1eeb 3 &#8211; 4 l\u1ea7n<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>C\u00e2u h\u1ecfi 4: Nh\u1ea3y d\u00e2y nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 h\u01a1n?<\/strong><\/h2>\n\n\n\n<p>\u0110\u1ec3 vi\u1ec7c nh\u1ea3y d\u00e2y gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 h\u01a1n b\u1ea1n n\u00ean \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p nh\u01b0 sau:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>K\u1ebft h\u1ee3p nh\u1ea3y d\u00e2y v\u1edbi c\u00e1c b\u00e0i t\u1eadp luy\u1ec7n t\u1ed5ng h\u1ee3p<\/strong>: Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y kh\u00f4ng ch\u1ec9 t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba m\u00e0 c\u00f2n <strong>h\u1ed7 tr\u1ee3 r\u00fat ng\u1eafn th\u1eddi gian t\u1eadp luy\u1ec7n<\/strong>. C\u1ee5 th\u1ec3 ngo\u00e0i nh\u1ea3y d\u00e2y th\u00f4ng th\u01b0\u1eddng b\u1ea1n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p c\u00f9ng m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp kh\u00e1c nh\u01b0 g\u1eadp b\u1ee5ng, plank, h\u00edt \u0111\u1ea5t,&#8230; v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 t\u1ea7n su\u1ea5t ph\u00f9 h\u1ee3p.\u00a0<\/li>\n<\/ul>\n\n\n\n<p>Hi\u1ec7n nay, c\u00e1c b\u00e0i t\u1eadp b\u1ed5 tr\u1ee3 gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng trong kho\u1ea3ng 10 &#8211; 15 ph\u00fat \u0111\u01b0\u1ee3c chia s\u1ebb tr\u00ean c\u00e1c n\u1ec1n t\u1ea3ng nh\u01b0 Tiktok, Youtube kh\u00e1 nhi\u1ec1u. B\u1ea1n c\u00f3 th\u1ec3 ch\u1ee7 \u0111\u1ed9ng t\u00ecm ki\u1ebfm b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p \u0111\u1ec3 \u201c\u0111\u1ed1t ch\u00e1y&#8221; giai \u0111o\u1ea1n gi\u1ea3m m\u1ee1 b\u1ee5ng. M\u1ed9t s\u1ed1 g\u1ee3i \u00fd v\u1ec1 k\u00eanh luy\u1ec7n t\u1eadp ph\u00f9 h\u1ee3p tr\u00ean Youtube nh\u01b0 Hana Giang Anh, Emi Wong, Pamela, Chloe Ting,&#8230;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ch\u00fa \u00fd ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng ph\u00f9 h\u1ee3p<\/strong>: C\u00f3 th\u1ec3 b\u1ea1n ch\u01b0a bi\u1ebft, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng s\u1ebd <strong>quy\u1ebft \u0111\u1ecbnh \u0111\u1ebfn 70% hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n.<\/strong> Ch\u00ednh v\u00ec th\u1ebf, \u0111\u1ec3 nhanh ch\u00f3ng s\u1edf h\u1eefu v\u00f2ng 2 nh\u01b0 \u00fd, b\u1ea1n c\u1ea7n \u0111\u1ea3m b\u1ea3o l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 \u00edt h\u01a1n so v\u1edbi l\u01b0\u1ee3ng calo \u0111\u01b0\u1ee3c \u0111\u1ed1t ch\u00e1y.\u00a0<\/li>\n<\/ul>\n\n\n\n<p>Ngo\u00e0i ra, b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng 1 s\u1ed1 ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang nh\u01b0 eat clean, keto, \u0103n gi\u00e1n \u0111o\u1ea1n (IF) \u0111\u1ec3 gi\u1ea3m l\u01b0\u1ee3ng calo, n\u1ea1p \u0111\u01b0\u1eddng hay tinh b\u1ed9t x\u1ea5u v\u00e0o c\u01a1 th\u1ec3, h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1&nbsp; b\u1ee5ng t\u1ed1t nh\u1ea5t.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Chu\u1ea9n b\u1ecb d\u00e2y nh\u1ea3y ph\u00f9 h\u1ee3p<\/strong>: \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u n\u00ean l\u1ef1a ch\u1ecdn d<strong>\u00e2y nh\u1ea3y l\u00e0m b\u1eb1ng PVC. <\/strong>Ngo\u00e0i ra c\u0169ng c\u1ea7n \u01b0u ti\u00ean d\u00e2y c\u00f3 \u0111\u1ed9 d\u00e0i ph\u00f9 h\u1ee3p v\u1edbi chi\u1ec1u cao c\u1ee7a b\u1ea3n th\u00e2n. T\u1ed1t nh\u1ea5t b\u1ea1n h\u00e3y s\u1eed d\u1ee5ng nh\u1eefng lo\u1ea1i d\u00e2y nh\u1ea3y c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh chi\u1ec1u d\u00e0i d\u1ec5 d\u00e0ng \u0111\u1ec3 thu\u1eadn ti\u1ec7n cho vi\u1ec7c t\u1eadp luy\u1ec7n v\u1ec1 sau.\u00a0<\/li>\n\n\n\n<li><strong>Quan t\u00e2m \u0111\u1ebfn \u0111\u1ecba \u0111i\u1ec3m nh\u1ea3y:<\/strong> B\u1ea1n n\u00ean nh\u1ea3y d\u00e2y t\u1ea1i nh\u1eefng<strong> \u0111\u1ecba \u0111i\u1ec3m b\u1eb1ng ph\u1eb3ng, kh\u00f4ng b\u1ecb g\u1ed3 gh\u1ec1 hay ch\u1ee9a qu\u00e1 nhi\u1ec1u v\u1eadt c\u1ea3n. <\/strong>Ngo\u00e0i ra c\u0169ng c\u1ea7n h\u1ea1n ch\u1ebf \u0111\u1ecba h\u00ecnh qu\u00e1 c\u1ee9ng nh\u01b0 s\u00e0n b\u00ea t\u00f4ng d\u1ec5 t\u0103ng \u00e1p l\u1ef1c t\u00e1c \u0111\u1ed9ng l\u00ean \u0111\u1ea7u g\u1ed1i v\u00e0 g\u00e2y ra ch\u1ea5n th\u01b0\u01a1ng. \u0110\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n, h\u00e3y \u01b0u ti\u00ean m\u1eb7t s\u00e0n g\u1ed7 \u0111\u1ed3ng th\u1eddi s\u1eed d\u1ee5ng gi\u00e0y \u0111\u1ebf m\u1ec1m gi\u00fap n\u00e2ng \u0111\u1ee1 chuy\u1ec3n \u0111\u1ed9ng ch\u00e2n.\u00a0<\/li>\n\n\n\n<li><strong>Kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi nh\u1ea3y d\u00e2y<\/strong>: \u0110\u00e2y l\u00e0 b\u01b0\u1edbc quan tr\u1ecdng kh\u00f4ng th\u1ec3 b\u1ecf qua trong qu\u00e1 tr\u00ecnh nh\u1ea3y d\u00e2y. Vi\u1ec7c kh\u1edfi \u0111\u1ed9ng s\u1ebd gi\u00fap c\u01a1 th\u1ec3 d\u1ea7n l\u00e0m quen v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7<strong>n, nh\u1edd \u0111\u00f3 h\u1ea1n ch\u1ebf c\u00e1c ch\u1ea5n th\u01b0\u01a1ng<\/strong> c\u00f3 th\u1ec3 x\u1ea3y ra.\u00a0<\/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=\"477\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/12\/che-do-an-uong-quyet-dinh-len-den-70-hieu-qua-giam-mo-bung-khi-nhay-day.jpeg\" alt=\"Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng quy\u1ebft \u0111\u1ecbnh l\u00ean \u0111\u1ebfn 70% hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 b\u1ee5ng khi nh\u1ea3y d\u00e2y\" class=\"wp-image-4888\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/che-do-an-uong-quyet-dinh-len-den-70-hieu-qua-giam-mo-bung-khi-nhay-day.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/12\/che-do-an-uong-quyet-dinh-len-den-70-hieu-qua-giam-mo-bung-khi-nhay-day-300x168.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/12\/che-do-an-uong-quyet-dinh-len-den-70-hieu-qua-giam-mo-bung-khi-nhay-day-768x431.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng quy\u1ebft \u0111\u1ecbnh l\u00ean \u0111\u1ebfn 70% hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 b\u1ee5ng khi nh\u1ea3y d\u00e2y<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>C\u00e2u h\u1ecfi 5: Nh\u1ea3y d\u00e2y bao l\u00e2u c\u00f3 th\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng?<\/strong><\/h2>\n\n\n\n<p>Trung b\u00ecnh n\u1ebfu nh\u1ea3y d\u00e2y \u0111\u00fang c\u00e1ch k\u1ebft h\u1ee3p c\u00f9ng ch\u1ebf \u0111\u1ed9 sinh ho\u1ea1t \u0111i\u1ec1u \u0111\u1ed9 b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3m kho\u1ea3ng 3 &#8211; 4cm m\u1ee1 b\u1ee5ng<strong> trong v\u00f2ng 1 &#8211; 2 tu\u1ea7n.&nbsp;<\/strong><\/p>\n\n\n\n<p>Tuy nhi\u00ean th\u1eddi gian n\u00e0y c\u00f3 th\u1ec3 thay \u0111\u1ed5i t\u00f9y thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 v\u00ed d\u1ee5 c\u01a1 \u0111\u1ecba, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, t\u1ea7n su\u1ea5t v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n, \u0111\u1eb7c \u0111i\u1ec3m b\u00e0i t\u1eadp,&#8230;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>C\u00e2u h\u1ecfi 6: N\u00ean nh\u1ea3y d\u00e2y v\u00e0o th\u1eddi \u0111i\u1ec3m n\u00e0o trong ng\u00e0y?<\/strong><\/h2>\n\n\n\n<p>B\u1ea1n c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn nh\u1ea3y d\u00e2y v\u00e0o m\u1ed9t trong s\u1ed1 th\u1eddi \u0111i\u1ec3m sau:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bu\u1ed5i s\u00e1ng: <\/strong>Nh\u1ea3y d\u00e2y v\u00e0o bu\u1ed5i s\u00e1ng s\u1edbm \u0111\u1ec3 gi\u00fap c\u01a1 b\u1eafp th\u01b0 gi\u00e3n sau m\u1ed9t \u0111\u00eam d\u00e0i say gi\u1ea5c \u0111\u1ed3ng th\u1eddi gi\u00fap k\u00edch th\u00edch qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a c\u01a1 th\u1ec3.&nbsp;<\/li>\n\n\n\n<li><strong>Bu\u1ed5i chi\u1ec1u:<\/strong> Nh\u1ea3y d\u00e2y v\u00e0o bu\u1ed5i chi\u1ec1u t\u1eeb 16h \u0111\u1ebfn 20h khi c\u01a1 th\u1ec3 \u0111ang c\u00f3 tr\u1ea1ng th\u00e1i tinh th\u1ea7n v\u00e0 th\u1ec3 ch\u1ea5t t\u1ed1t nh\u1ea5t. L\u00fac n\u00e0y c\u00e1c kh\u1ed1i c\u01a1 b\u1eafp c\u00f3 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng li\u00ean t\u1ee5c v\u00e0 ph\u00e1t huy hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng m\u1ed9t c\u00e1ch t\u1ed1i \u0111a nh\u1ea5t.&nbsp;<\/li>\n\n\n\n<li><strong>Bu\u1ed5i t\u1ed1i: <\/strong>Nh\u1ea3y d\u00e2y v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 ho\u1eb7c kho\u1ea3ng 2 gi\u1edd sau b\u1eefa \u0103n t\u1ed1i.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>C\u00e2u h\u1ecfi 7: C\u00f3 n\u00ean duy tr\u00ec nh\u1ea3y d\u00e2y h\u00e0ng ng\u00e0y kh\u00f4ng?<\/strong><\/h2>\n\n\n\n<p>Th\u1ef1c t\u1ebf vi\u1ec7c nh\u1ea3y d\u00e2y h\u00e0ng ng\u00e0y ch\u1ec9 ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ai \u0111\u00e3 quen v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng cao ho\u1eb7c mu\u1ed1n gi\u1ea3m m\u1ee1 b\u1ee5ng ch\u1ec9 trong th\u1eddi gian ng\u1eafn t\u1eeb<strong> 1 &#8211; 2 tu\u1ea7n.<\/strong>\u00a0<\/p>\n\n\n\n<p>N\u1ebfu b\u1ea1n thu\u1ed9c tr\u01b0\u1eddng h\u1ee3p c\u00f2n l\u1ea1i, l\u00e0 ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u \u0111\u1ed3ng th\u1eddi c\u00f3 k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n l\u00e2u d\u00e0i th\u00ec t\u1ea7n su\u1ea5t n\u00e0y kh\u00f4ng ph\u00f9 h\u1ee3p. Nguy\u00ean nh\u00e2n l\u00e0 do vi\u1ec7c nh\u1ea3y d\u00e2y h\u00e0ng ng\u00e0y s\u1ebd l\u00e0m c\u01a1 b\u1eafp b\u1ecb qu\u00e1 t\u1ea3i, t\u1eeb \u0111\u00f3 khi\u1ebfn c\u01a1 th\u1ec3 \u0111au nh\u1ee9c, m\u1ec7t m\u1ecfi c\u0169ng nh\u01b0 l\u00e0m t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.&nbsp;&nbsp;<\/p>\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\/12\/nhay-day-hang-ngay-co-the-lam-tang-nguy-co-chan-thuong.jpeg\" alt=\"Nh\u1ea3y d\u00e2y h\u00e0ng ng\u00e0y c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng \n\" class=\"wp-image-4891\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-hang-ngay-co-the-lam-tang-nguy-co-chan-thuong.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/12\/nhay-day-hang-ngay-co-the-lam-tang-nguy-co-chan-thuong-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/12\/nhay-day-hang-ngay-co-the-lam-tang-nguy-co-chan-thuong-768x512.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Nh\u1ea3y d\u00e2y h\u00e0ng ng\u00e0y c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng  <\/em><\/figcaption><\/figure>\n\n\n\n<p><em>Nh\u01b0 v\u1eady v\u1edbi c\u00e2u h\u1ecfi \u201c<strong>nh\u1ea3y d\u00e2y c\u00f3 gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng&#8221;,<\/strong> Decathlon<strong> <\/strong>\u0111\u00e3 gi\u1ea3i \u0111\u00e1p r\u1eb1ng ho\u00e0n to\u00e0n c\u00f3 th\u1ec3.<strong> <\/strong>B\u00ean c\u1ea1nh b\u00e0i t\u1eadp nh\u1ea3y d\u00e2y, \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 cao nh\u1ea5t b\u1ea1n n\u00ean ch\u1ee7 \u0111\u1ed9ng x\u00e2y d\u1ef1ng l\u1ecbch t\u1eadp k\u1ebft h\u1ee3p v\u1edbi c\u00e1c b\u00e0i t\u1eadp kh\u00e1c c\u00f9ng ch\u1ebf \u0111\u1ed9 \u0103n ph\u00f9 h\u1ee3p.<strong> <\/strong>&nbsp;N\u1ebfu c\u00f2n b\u1ea5t c\u1ee9 th\u1eafc m\u1eafc n\u00e0o \u0111\u1eebng qu\u00ean li\u00ean h\u1ec7 ngay hotline Decathlon <strong>1800 9044<\/strong> ho\u1eb7c <a href=\"https:\/\/www.facebook.com\/DecathlonVN\/photos?locale=vi_VN\" target=\"_blank\" rel=\"noreferrer noopener\">Fanpage Decathlon<\/a> \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n v\u00e0 h\u1ed7 tr\u1ee3 nh\u00e9!<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0110\u1ec3 s\u1edf h\u1eefu v\u00f2ng 2 thon g\u1ecdn v\u00e0 s\u0103n ch\u1eafc h\u01a1n, nhi\u1ec1u ch\u1ecb em \u0111\u00e3 t\u00ecm \u0111\u1ebfn ph\u01b0\u01a1ng ph\u00e1p nh\u1ea3y d\u00e2y. Tuy nhi\u00ean th\u1ef1c s\u1ef1&hellip;<\/p>\n","protected":false},"author":5,"featured_media":4889,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[23],"tags":[],"class_list":["post-4887","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\/12\/nhay-day-co-giam-mo-bung-khong.jpg",1920,1080,false],"thumbnail":["\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-co-giam-mo-bung-khong-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-co-giam-mo-bung-khong-300x169.jpg",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-co-giam-mo-bung-khong-768x432.jpg",768,432,true],"large":["\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-co-giam-mo-bung-khong-1024x576.jpg",1024,576,true],"1536x1536":["\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-co-giam-mo-bung-khong-1536x864.jpg",1536,864,true],"2048x2048":["\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-co-giam-mo-bung-khong.jpg",1920,1080,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2023\/12\/nhay-day-co-giam-mo-bung-khong.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":"\u0110\u1ec3 s\u1edf h\u1eefu v\u00f2ng 2 thon g\u1ecdn v\u00e0 s\u0103n ch\u1eafc h\u01a1n, nhi\u1ec1u ch\u1ecb em \u0111\u00e3 t\u00ecm \u0111\u1ebfn ph\u01b0\u01a1ng ph\u00e1p nh\u1ea3y d\u00e2y. Tuy nhi\u00ean th\u1ef1c s\u1ef1&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/4887","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=4887"}],"version-history":[{"count":0,"href":"\/blog\/wp-json\/wp\/v2\/posts\/4887\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/4889"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=4887"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=4887"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=4887"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}