{"id":2755,"date":"2015-07-13T22:02:08","date_gmt":"2015-07-13T22:02:08","guid":{"rendered":"http:\/\/tydaikho.com\/tin-tuc\/thoi-trang-lam-dep\/bai-tap-cardio-20-phut-cho-nu-khong-can-dung-cu\/"},"modified":"2015-07-13T22:02:08","modified_gmt":"2015-07-13T22:02:08","slug":"bai-tap-cardio-20-phut-cho-nu-khong-can-dung-cu","status":"publish","type":"post","link":"https:\/\/demo.vnno1.net\/index.php\/2015\/07\/13\/bai-tap-cardio-20-phut-cho-nu-khong-can-dung-cu\/","title":{"rendered":"B\u00e0i t\u1eadp cardio 20 ph\u00fat cho n\u1eef kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5"},"content":{"rendered":"
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B\u1ea1n ch\u1ec9 c\u1ea7n d\u00e0nh ra 20 ph\u00fat m\u1ed7i ng\u00e0y v\u1edbi b\u00e0i t\u1eadp cardio c\u01b0\u1eddng \u0111\u1ed9 cao t\u1ea1i nh\u00e0, kh\u00f4ng c\u1ea7n \u0111\u1ebfn d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3 c\u0169ng c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y calo si\u00eau nhanh.<\/p>\n

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Cardio kh\u00f4ng ch\u1ec9 l\u00e0 b\u00e0i t\u1eadp gi\u1ea3m c\u00e2n, gi\u1ea3m m\u1ee1, gi\u1eef d\u00e1ng, gi\u00fap c\u01a1 th\u1ec3 s\u0103n ch\u1eafc m\u00e0 c\u00f2n l\u00e0 c\u00e1ch h\u1eefu hi\u1ec7u nh\u1ea5t \u0111\u1ec3 gi\u00fap b\u1ea1n s\u1edf h\u1eefu m\u1ed9t tr\u00e1i tim kh\u1ecfe m\u1ea1nh. Ngo\u00e0i ra, cardio c\u00f2n gi\u00fap b\u1ea1n ph\u00f2ng tr\u00e1nh \u0111\u01b0\u1ee3c v\u00f4 s\u1ed1 c\u00e1c b\u1ec7nh t\u1eadt hi\u1ec3m ngh\u00e8o: ti\u1ec3u \u0111\u01b0\u1eddng, m\u1ee1 m\u00e1u, tim m\u1ea1ch, cao huy\u1ebft \u00e1p v\u00e0 b\u00e9o ph\u00ec…<\/p>\n

V\u00ec l\u00e0 b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao, \u0111\u1ed1t ch\u00e1y calo nhanh v\u00e0 nhi\u1ec1u n\u00ean v\u1edbi nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n duy tr\u00ec v\u00f3c d\u00e1ng th\u00ec n\u00ean t\u1eadp cardio 2-3 l\u1ea7n\/ tu\u1ea7n. C\u00f2n v\u1edbi ch\u1ecb em mu\u1ed1n gi\u1ea3m c\u00e2n, gi\u1ea3m m\u1ee1 nhanh n\u00ean d\u00e0nh ra 20-30 ph\u00fat m\u1ed7i ng\u00e0y, \u0111\u1ea3m b\u1ea3o b\u1ea1n s\u1ebd xu\u1ed1ng c\u00e2n r\u1ea5t nhanh. <\/p>\n

V\u1edbi b\u00e0i t\u1eadp cardio <\/strong>d\u01b0\u1edbi \u0111\u00e2y, m\u1ed7i \u0111\u1ed9ng t\u00e1c b\u1ea1n th\u1ef1c hi\u1ec7n 10-20 l\u1ea7n t\u00f9y theo s\u1ee9c kh\u1ecfe v\u00e0 s\u1ed1 c\u00e2n b\u1ea1n mu\u1ed1n gi\u1ea3m trong th\u1eddi gian bao l\u00e2u. Sau khi th\u1ef1c hi\u1ec7n h\u1ebft c\u00e1c \u0111\u1ed9ng t\u00e1c, l\u1eb7p l\u1ea1i b\u00e0i t\u1eadp 3-4 l\u1ea7n cho \u0111\u1ebfn khi h\u1ebft 20 ph\u00fat. B\u1ea1n nh\u1edb d\u00e0nh ra 3 ph\u00fat cu\u1ed1i c\u00f9ng \u0111\u1ec3 th\u01b0 gi\u00e3n v\u00e0 \u0111\u1ec3 c\u01a1 th\u1ec3 ngh\u1ec9 ng\u01a1i sau b\u00e0i t\u1eadp n\u1eb7ng nh\u00e9. <\/p>\n<\/p>\n

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<\/span><\/p>\n

1. Ch\u1ea1y n\u00e2ng cao \u0111\u00f9i. B\u1ea1n c\u1ed1 g\u1eafng n\u00e2ng cao \u0111\u00f9i h\u1ebft m\u1ee9c c\u00f3 th\u1ec3.<\/p>\n

\"B\u00e0i<\/span><\/p>\n

2. Squat. \u0110\u00e2y l\u00e0 ‘vua’ c\u1ee7a c\u00e1c \u0111\u1ed9ng t\u00e1c. V\u00ec v\u1eady, duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n h\u00e0ng ng\u00e0y \u0111\u1ec3 c\u00f3 3 v\u00f2ng \u0111\u1ec1u chu\u1ea9n.<\/p>\n

\"B\u00e0i<\/span><\/p>\n

3. Nh\u1ea3y t\u1ea1i ch\u1ed7. L\u01b0u \u00fd gi\u01a1 cao tay h\u1ebft m\u1ee9c c\u00f3 th\u1ec3 v\u00e0 nh\u1ea3y v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao.<\/p>\n

\"B\u00e0i<\/span><\/p>\n

4. \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai, ti\u1ebfn h\u00e0nh ch\u1ea1m tay tr\u00e1i v\u00e0o m\u0169i ch\u00e2n ph\u1ea3i, m\u00f4ng \u0111\u1ea9y ra sau h\u1ebft m\u1ee9c c\u00f3 th\u1ec3, b\u1ee5ng h\u00f3p l\u1ea1i. Sau \u0111\u00f3 v\u1ec1 v\u1ecb tr\u00ed \u0111\u1ee9ng th\u1eb3ng ban \u0111\u1ea7u v\u00e0 ngay l\u1eadp t\u1ee9c xoay 180 \u0111\u1ed9 \u0111\u1ec3 l\u00e0m theo chi\u1ec1u ng\u01b0\u1ee3c l\u1ea1i.<\/p>\n

\"B\u00e0i<\/span><\/p>\n

5. N\u1eb1m s\u1ea5p, hai tay v\u00e0 hai m\u0169i ch\u00e2n ch\u1ea1m s\u00e0n. Nh\u1ea3y t\u00e1ch hai ch\u00e2n sang hai b\u00ean th\u1ea3m t\u1eadp. L\u1eb7p l\u1ea1i 20 l\u1ea7n. B\u1ea1n nh\u1edb h\u00f3p b\u1ee5ng l\u1ea1i khi t\u1eadp.<\/p>\n

\"B\u00e0i<\/span><\/p>\n

6. Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf chu\u1ea9n b\u1ecb nh\u01b0 c\u00e1c \u0111\u1ed9ng t\u00e1c tr\u00ean. Sau \u0111\u00f3 nghi\u00eang ng\u01b0\u1eddi qua tr\u00e1i, du\u1ed7i th\u1eb3ng ch\u00e2n ph\u1ea3i v\u00e0 l\u1ea5y ch\u00e2n tr\u00e1i l\u00e0m tr\u1ee5 sao cho m\u00f4ng kh\u00f4ng ch\u1ea1m s\u00e0n.<\/p>\n

\"B\u00e0i<\/span><\/p>\n

7. V\u00e0o t\u01b0 th\u1ebf chu\u1ea9n b\u1ecb, nh\u1ea3y ch\u00e2n tr\u00e1i l\u00ean r\u1ed9ng h\u01a1n vai, m\u0169i ch\u00e2n ch\u1ea1m s\u00e0n, \u0111\u1ea7u g\u1ed1i ch\u1ea1m v\u00e0o tay tr\u00e1i. R\u00fat ch\u00e2n v\u1ec1 t\u01b0 th\u1ebf chu\u1ea9n b\u1ecb r\u1ed3i \u0111\u1ed5i b\u00ean ph\u1ea3i. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c 20 l\u1ea7n.<\/p>\n

\"B\u00e0i<\/span><\/p>\n

8. Chu\u1ea9n b\u1ecb nh\u01b0 tr\u00ean. Ti\u1ebfn h\u00e0n nh\u1ea3y nhanh nh\u01b0 h\u00ecnh r\u1ed3i \u0111\u1ee9ng th\u1eb3ng l\u00ean. <\/p>\n

\"B\u00e0i<\/span><\/p>\n

3 ph\u00fat cu\u1ed1i b\u00e0i t\u1eadp b\u1ea1n n\u00ean d\u00e0nh \u0111\u1ec3 th\u01b0 gi\u00e3n c\u01a1 b\u1eafp v\u1edbi \u0111\u1ed9ng t\u00e1c ’em b\u00e9’ nh\u01b0 trong Yoga<\/p>\n

\"B\u00e0i<\/span><\/p>\n

\"B\u00e0i<\/span><\/p>\n

\"B\u00e0i<\/span><\/p>\n

Nh\u1eefng \u0111\u1ed9ng t\u00e1c n\u00e0y nh\u1eb1m gi\u00fap tim ho\u1ea1t \u0111\u1ed9ng nh\u1ecbp nh\u00e0ng, c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c k\u00e9o d\u00e3n sau khi ph\u1ea3i l\u00e0m vi\u1ec7c n\u1eb7ng v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao, n\u1ebfu kh\u00f4ng b\u1ea1n d\u1ec5 b\u1ecb kh\u00f3a kh\u1edbp, d\u1eabn \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng ho\u1eb7c d\u1ecb t\u1eadt sau n\u00e0y.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"

B\u1ea1n ch\u1ec9 c\u1ea7n d\u00e0nh ra 20 ph\u00fat m\u1ed7i ng\u00e0y v\u1edbi b\u00e0i t\u1eadp cardio c\u01b0\u1eddng \u0111\u1ed9 cao t\u1ea1i nh\u00e0, kh\u00f4ng c\u1ea7n \u0111\u1ebfn d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3 c\u0169ng c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y calo si\u00eau nhanh. Cardio kh\u00f4ng ch\u1ec9 l\u00e0 b\u00e0i t\u1eadp gi\u1ea3m c\u00e2n, gi\u1ea3m m\u1ee1, gi\u1eef d\u00e1ng, gi\u00fap c\u01a1 th\u1ec3 s\u0103n ch\u1eafc m\u00e0 c\u00f2n l\u00e0 c\u00e1ch h\u1eefu …<\/p>\n","protected":false},"author":1,"featured_media":2757,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1348],"tags":[1627,1628,414,1568,415,1571,1593,1573,1629,196,8,1390,1263,426,1423,1376,1388,1591,439],"class_list":["post-2755","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-thoi-trang-lam-dep","tag-bai-tap-cardio","tag-bai-tap-cardio-cho-nu","tag-bao-gia-dinh","tag-bao-lam-dep","tag-bao-phu-nu","tag-bi-quyet-lam-dep","tag-cac-cach-lam-dep","tag-cach-lam-dep","tag-cardio-workout","tag-dep","tag-gia-dinh","tag-lam-dep","tag-ngoi-sao","tag-phu-nu","tag-sao-viet","tag-the-gioi-phu-nu","tag-thoi-trang","tag-trang-diem","tag-tydaikho"],"_links":{"self":[{"href":"https:\/\/demo.vnno1.net\/index.php\/wp-json\/wp\/v2\/posts\/2755","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/demo.vnno1.net\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/demo.vnno1.net\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/demo.vnno1.net\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/demo.vnno1.net\/index.php\/wp-json\/wp\/v2\/comments?post=2755"}],"version-history":[{"count":0,"href":"https:\/\/demo.vnno1.net\/index.php\/wp-json\/wp\/v2\/posts\/2755\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/demo.vnno1.net\/index.php\/wp-json\/wp\/v2\/media\/2757"}],"wp:attachment":[{"href":"https:\/\/demo.vnno1.net\/index.php\/wp-json\/wp\/v2\/media?parent=2755"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/demo.vnno1.net\/index.php\/wp-json\/wp\/v2\/categories?post=2755"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/demo.vnno1.net\/index.php\/wp-json\/wp\/v2\/tags?post=2755"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}