{"id":11776,"date":"2026-08-19T22:17:17","date_gmt":"2026-08-19T15:17:17","guid":{"rendered":"https:\/\/useful.vn\/?p=11776"},"modified":"2026-08-19T22:17:17","modified_gmt":"2026-08-19T15:17:17","slug":"8-sai-lam-khi-giam-can-khien-no-luc-mai-khong-dat-ket-qua","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=11776","title":{"rendered":"8 sai l\u1ea7m khi gi\u1ea3m c\u00e2n khi\u1ebfn n\u1ed7 l\u1ef1c m\u00e3i kh\u00f4ng \u0111\u1ea1t k\u1ebft qu\u1ea3"},"content":{"rendered":"
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\n Gi\u1ea3m c\u00e2n kh\u00f4ng ch\u1ec9 \u0111\u1ebfn t\u1eeb vi\u1ec7c \u0103n \u00edt h\u01a1n hay t\u1eadp nhi\u1ec1u h\u01a1n, m\u00e0 c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh nh\u1eefng th\u00f3i quen h\u00e0ng ng\u00e0y. <\/strong><\/h2>\n

1. Duy tr\u00ec m\u00e3i m\u1ed9t ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n<\/strong><\/h3>\n

Nhi\u1ec1u ng\u01b0\u1eddi khi b\u1eaft \u0111\u1ea7u gi\u1ea3m c\u00e2n th\u01b0\u1eddng ch\u1ecdn m\u1ed9t b\u00e0i t\u1eadp y\u00eau th\u00edch r\u1ed3i l\u1eb7p l\u1ea1i \u0111\u00fang c\u01b0\u1eddng \u0111\u1ed9, t\u1ea7n su\u1ea5t \u0111\u00f3 trong su\u1ed1t nhi\u1ec1u th\u00e1ng, v\u1edbi k\u1ef3 v\u1ecdng k\u1ebft qu\u1ea3 s\u1ebd ti\u1ebfp t\u1ee5c c\u1ea3i thi\u1ec7n theo th\u1eddi gian. Tr\u00ean th\u1ef1c t\u1ebf, c\u01a1 th\u1ec3 c\u00f3 xu h\u01b0\u1edbng th\u00edch nghi v\u1edbi m\u1ee9c \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng quen thu\u1ed9c, l\u01b0\u1ee3ng n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao cho c\u00f9ng kh\u1ed1i l\u01b0\u1ee3ng v\u1eadn \u0111\u1ed9ng \u0111\u00f3 s\u1ebd gi\u1ea3m d\u1ea7n.<\/p>\n

\u0110\u00e2y l\u00e0 l\u00fd do n\u00ean thay \u0111\u1ed5i t\u1ea7n su\u1ea5t v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n theo th\u1eddi gian, ch\u1eb3ng h\u1ea1n xen k\u1ebd gi\u1eefa c\u00e1c bu\u1ed5i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba, ho\u1eb7c thay \u0111\u1ed5i lo\u1ea1i h\u00ecnh v\u1eadn \u0111\u1ed9ng, \u0111\u1ec3 tr\u00e1nh t\u00ecnh tr\u1ea1ng ch\u1eefng c\u00e2n k\u00e9o d\u00e0i d\u00f9 v\u1eabn duy tr\u00ec th\u00f3i quen t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n

2. B\u1ecf qua t\u1eadp t\u1ea1, ch\u1ec9 t\u1eadp trung v\u00e0o cardio<\/strong><\/h3>\n

Nhi\u1ec1u ph\u1ee5 n\u1eef m\u1edbi b\u1eaft \u0111\u1ea7u h\u00e0nh tr\u00ecnh gi\u1ea3m c\u00e2n th\u01b0\u1eddng ngh\u0129 ch\u1ec9 c\u1ea7n t\u1eadp cardio, nh\u01b0 ch\u1ea1y b\u1ed9 hay \u0111\u1ea1p xe, l\u00e0 \u0111\u1ee7 \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y calo, trong khi b\u1ecf qua t\u1ea7m quan tr\u1ecdng c\u1ee7a t\u1eadp t\u1ea1. Tuy nhi\u00ean, t\u1eadp t\u1ea1 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1, t\u1eeb \u0111\u00f3 gi\u00fap t\u0103ng t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n, t\u1ee9c l\u01b0\u1ee3ng calo c\u01a1 th\u1ec3 ti\u00eau hao ngay c\u1ea3 khi ngh\u1ec9 ng\u01a1i.<\/p>\n

B\u00ean c\u1ea1nh \u0111\u00f3, hi\u1ec7n t\u01b0\u1ee3ng ti\u00eau hao oxy sau t\u1eadp (EPOC) \u1edf c\u00e1c b\u00e0i t\u1eadp kh\u00e1ng l\u1ef1c c\u01b0\u1eddng \u0111\u1ed9 cao th\u01b0\u1eddng k\u00e9o d\u00e0i h\u01a1n so v\u1edbi cardio th\u00f4ng th\u01b0\u1eddng, gi\u00fap c\u01a1 th\u1ec3 ti\u1ebfp t\u1ee5c \u0111\u1ed1t calo trong nhi\u1ec1u gi\u1edd sau bu\u1ed5i t\u1eadp. K\u1ebft h\u1ee3p c\u1ea3 cardio v\u00e0 t\u1eadp t\u1ea1 trong l\u1ecbch tr\u00ecnh h\u00e0ng tu\u1ea7n th\u01b0\u1eddng mang l\u1ea1i hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng h\u01a1n so v\u1edbi ch\u1ec9 t\u1eadp trung v\u00e0o m\u1ed9t lo\u1ea1i h\u00ecnh duy nh\u1ea5t.<\/p>\n

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\"T\u1eadp<\/span><\/div>\n
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T\u1eadp t\u1ea1 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1, t\u1eeb \u0111\u00f3 gi\u00fap t\u0103ng t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n. \u1ea2nh minh ho\u1ea1 AI<\/p>\n

3. T\u00e2m l\u00fd t\u1ef1 th\u01b0\u1edfng sau khi t\u1eadp luy\u1ec7n<\/strong><\/h3>\n

Sau khi t\u1eadp th\u1ec3 d\u1ee5c, m\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 xu h\u01b0\u1edbng \u0103n nhi\u1ec1u h\u01a1n v\u1edbi t\u00e2m l\u00fd \u201ct\u1ef1 th\u01b0\u1edfng\u201d v\u00ec cho r\u1eb1ng \u0111\u00e3 v\u1eadn \u0111\u1ed9ng n\u00ean c\u00f3 th\u1ec3 \u0103n th\u00eam. M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u0103ng tr\u00ean Marketing Letters cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi \u0111\u01b0\u1ee3c m\u00f4 t\u1ea3 m\u1ed9t bu\u1ed5i \u0111i b\u1ed9 l\u00e0 \u201ct\u1eadp th\u1ec3 d\u1ee5c\u201d ti\u00eau th\u1ee5 nhi\u1ec1u m\u00f3n tr\u00e1ng mi\u1ec7ng h\u01a1n kho\u1ea3ng 35% so v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0111\u01b0\u1ee3c m\u00f4 t\u1ea3 c\u00f9ng ho\u1ea1t \u0111\u1ed9ng \u0111\u00f3 nh\u01b0 m\u1ed9t cu\u1ed9c \u0111i b\u1ed9 th\u01b0 gi\u00e3n.<\/p>\n

K\u1ebft qu\u1ea3 n\u00e0y g\u1ee3i \u00fd r\u1eb1ng c\u00e1ch m\u1ed9t ng\u01b0\u1eddi nh\u00ecn nh\u1eadn v\u1ec1 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn l\u1ef1a ch\u1ecdn v\u00e0 l\u01b0\u1ee3ng th\u1ee9c \u0103n ti\u00eau th\u1ee5 sau \u0111\u00f3, b\u00ean c\u1ea1nh t\u00e1c \u0111\u1ed9ng c\u1ee7a n\u0103ng l\u01b0\u1ee3ng th\u1ef1c t\u1ebf ti\u00eau hao. \u0110\u1eb7c bi\u1ec7t, vi\u1ec7c \u01b0\u1edbc t\u00ednh qu\u00e1 cao l\u01b0\u1ee3ng n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao khi t\u1eadp luy\u1ec7n c\u00f3 th\u1ec3 khi\u1ebfn m\u1ed9t s\u1ed1 ng\u01b0\u1eddi \u0103n nhi\u1ec1u h\u01a1n m\u1ee9c c\u1ea7n thi\u1ebft, t\u1eeb \u0111\u00f3 l\u00e0m gi\u1ea3m th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft cho m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n.<\/p>\n

4. Vi\u1ec7n c\u1edb kh\u00f4ng c\u00f3 th\u1eddi gian \u0111\u1ec3 v\u1eadn \u0111\u1ed9ng<\/strong><\/h3>\n

Kh\u00f4ng \u00edt ng\u01b0\u1eddi tr\u00ec ho\u00e3n ho\u1eb7c b\u1ecf t\u1eadp v\u00ec cho r\u1eb1ng ph\u1ea3i c\u00f3 \u00edt nh\u1ea5t 30 ph\u00fat li\u00ean t\u1ee5c m\u1edbi \u0111\u1ee7 \u0111\u1ec3 v\u1eadn \u0111\u1ed9ng hi\u1ec7u qu\u1ea3. Th\u1ef1c t\u1ebf, v\u1edbi ng\u01b0\u1eddi b\u1eadn r\u1ed9n, nh\u1eefng \u0111\u1ee3t v\u1eadn \u0111\u1ed9ng ng\u1eafn trong ng\u00e0y v\u1eabn c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n t\u0103ng t\u1ed5ng m\u1ee9c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u00e0 gi\u00fap duy tr\u00ec th\u00f3i quen t\u1eadp luy\u1ec7n.<\/p>\n

Thay v\u00ec ch\u1edd c\u00f3 m\u1ed9t kho\u1ea3ng th\u1eddi gian d\u00e0i, b\u1ea1n c\u00f3 th\u1ec3 chia nh\u1ecf th\u1eddi gian v\u1eadn \u0111\u1ed9ng th\u00e0nh nhi\u1ec1u \u0111\u1ee3t trong ng\u00e0y, ch\u1eb3ng h\u1ea1n \u0111i b\u1ed9 nhanh, leo c\u1ea7u thang ho\u1eb7c th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh \u0111\u01a1n gi\u1ea3n. C\u00e1ch n\u00e0y gi\u00fap gi\u1ea3m r\u00e0o c\u1ea3n v\u1ec1 th\u1eddi gian v\u00e0 c\u00f3 th\u1ec3 d\u1ec5 duy tr\u00ec h\u01a1n trong cu\u1ed9c s\u1ed1ng h\u1eb1ng ng\u00e0y.<\/p>\n

5. B\u1ecf t\u1eadp v\u00ec c\u1ea3m th\u1ea5y qu\u00e1 m\u1ec7t<\/strong><\/h3>\n

Sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c c\u0103ng th\u1eb3ng, c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi c\u00f3 th\u1ec3 khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi tr\u00ec ho\u00e3n vi\u1ec7c t\u1eadp luy\u1ec7n. M\u1ed9t c\u00e1ch \u0111\u01a1n gi\u1ea3n l\u00e0 \u0111\u1eb7t m\u1ee5c ti\u00eau nh\u1ecf, ch\u1eb3ng h\u1ea1n \u0111i b\u1ed9 10 ph\u00fat, thay v\u00ec ngh\u0129 r\u1eb1ng ph\u1ea3i ho\u00e0n th\u00e0nh c\u1ea3 m\u1ed9t bu\u1ed5i t\u1eadp m\u1edbi c\u00f3 \u00edch. M\u1ee5c ti\u00eau v\u1eeba s\u1ee9c c\u0169ng gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c v\u00e0 t\u1ea1o \u0111\u1ed9ng l\u1ef1c b\u1eaft \u0111\u1ea7u v\u1eadn \u0111\u1ed9ng.<\/p>\n

\u0110i\u1ec1u \u0111\u00e1ng ch\u00fa \u00fd l\u00e0 v\u1eadn \u0111\u1ed9ng nh\u1eb9 \u0111\u1ebfn v\u1eeba ph\u1ea3i c\u00f3 th\u1ec3 gi\u00fap m\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o v\u00e0 s\u1ea3ng kho\u00e1i h\u01a1n sau khi t\u1eadp. Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t l\u00e0m t\u0103ng l\u01b0u l\u01b0\u1ee3ng m\u00e1u v\u00e0 t\u1ea1o ra nhi\u1ec1u thay \u0111\u1ed5i v\u1ec1 sinh l\u00fd, th\u1ea7n kinh li\u00ean quan \u0111\u1ebfn t\u00e2m tr\u1ea1ng v\u00e0 m\u1ee9c \u0111\u1ed9 t\u1ec9nh t\u00e1o. V\u00ec v\u1eady, thay v\u00ec ch\u1edd \u0111\u1ebfn khi c\u00f3 nhi\u1ec1u th\u1eddi gian ho\u1eb7c ho\u00e0n to\u00e0n h\u1ebft m\u1ec7t m\u1edbi t\u1eadp, b\u1eaft \u0111\u1ea7u b\u1eb1ng m\u1ed9t kho\u1ea3ng v\u1eadn \u0111\u1ed9ng ng\u1eafn c\u00f3 th\u1ec3 l\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c t\u1ebf h\u01a1n.<\/p>\n

6. N\u1ea1p qu\u00e1 nhi\u1ec1u protein<\/strong><\/h3>\n

B\u1ed5 sung \u0111\u1ee7 protein l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng khi gi\u1ea3m c\u00e2n, v\u00ec protein gi\u00fap duy tr\u00ec kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 v\u00e0 t\u1ea1o c\u1ea3m gi\u00e1c no l\u00e2u h\u01a1n so v\u1edbi carbohydrate hay ch\u1ea5t b\u00e9o. Tuy nhi\u00ean, n\u1ebfu ti\u00eau th\u1ee5 v\u01b0\u1ee3t qu\u00e1 nhu c\u1ea7u th\u1ef1c t\u1ebf c\u1ee7a c\u01a1 th\u1ec3, l\u01b0\u1ee3ng protein d\u01b0 th\u1eeba v\u1eabn c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c chuy\u1ec3n h\u00f3a v\u00e0 t\u00edch tr\u1eef d\u01b0\u1edbi d\u1ea1ng ch\u1ea5t b\u00e9o, t\u01b0\u01a1ng t\u1ef1 nh\u01b0 b\u1ea5t k\u1ef3 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng d\u01b0 th\u1eeba n\u00e0o kh\u00e1c.<\/p>\n

7. Thay b\u1eefa s\u00e1ng b\u1eb1ng n\u01b0\u1edbc \u00e9p tr\u00e1i c\u00e2y<\/strong><\/h3>\n

Nhi\u1ec1u ng\u01b0\u1eddi ch\u1ecdn n\u01b0\u1edbc \u00e9p tr\u00e1i c\u00e2y cho b\u1eefa s\u00e1ng v\u00ec ngh\u0129 \u0111\u00e2y l\u00e0 l\u1ef1a ch\u1ecdn l\u00e0nh m\u1ea1nh, \u00edt calo. Tuy nhi\u00ean, ph\u1ea7n l\u1edbn c\u00e1c lo\u1ea1i n\u01b0\u1edbc \u00e9p tr\u00e1i c\u00e2y, d\u00f9 t\u1eeb tr\u00e1i c\u00e2y t\u01b0\u01a1i, \u0111\u1ec1u l\u00e0m t\u0103ng nhanh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u do \u0111\u00e3 m\u1ea5t \u0111i ph\u1ea7n l\u1edbn ch\u1ea5t x\u01a1 trong qu\u00e1 tr\u00ecnh \u00e9p, khi\u1ebfn c\u01a1 th\u1ec3 ph\u1ea3i s\u1ea3n sinh nhi\u1ec1u insulin h\u01a1n \u0111\u1ec3 x\u1eed l\u00fd l\u01b0\u1ee3ng \u0111\u01b0\u1eddng n\u00e0y.<\/p>\n

H\u1ec7 qu\u1ea3 l\u00e0 c\u1ea3m gi\u00e1c \u0111\u00f3i quay tr\u1edf l\u1ea1i nhanh ch\u00f3ng sau \u0111\u00f3, d\u1ec5 d\u1eabn \u0111\u1ebfn \u0103n qu\u00e1 nhi\u1ec1u trong c\u00e1c b\u1eefa ti\u1ebfp theo. M\u1ed9t b\u1eefa s\u00e1ng gi\u00e0u protein v\u00e0 ch\u1ea5t x\u01a1, ch\u1eb3ng h\u1ea1n nh\u01b0 tr\u1ee9ng k\u1ebft h\u1ee3p b\u00e1nh m\u00ec nguy\u00ean c\u00e1m ho\u1eb7c y\u1ebfn m\u1ea1ch v\u1edbi c\u00e1c lo\u1ea1i h\u1ea1t, th\u01b0\u1eddng gi\u00fap duy tr\u00ec c\u1ea3m gi\u00e1c no l\u00e2u h\u01a1n v\u00e0 \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft t\u1ed1t h\u01a1n so v\u1edbi ch\u1ec9 u\u1ed1ng n\u01b0\u1edbc \u00e9p.<\/p>\n

8. Thi\u1ebfu ng\u1ee7 d\u1eabn \u0111\u1ebfn \u0103n u\u1ed1ng m\u1ea5t ki\u1ec3m so\u00e1t<\/strong><\/h3>\n

Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng kh\u00f4ng k\u00e9m ch\u1ebf \u0111\u1ed9 \u0103n v\u00e0 t\u1eadp luy\u1ec7n trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n. C\u00e1c hormone \u0111i\u1ec1u ch\u1ec9nh c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0 no, c\u1ee5 th\u1ec3 l\u00e0 leptin (hormone t\u1ea1o c\u1ea3m gi\u00e1c no) v\u00e0 ghrelin (hormone k\u00edch th\u00edch c\u1ea3m gi\u00e1c \u0111\u00f3i), ch\u1ecbu \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp t\u1eeb ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 th\u1eddi l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n

Khi thi\u1ebfu ng\u1ee7, n\u1ed3ng \u0111\u1ed9 leptin c\u00f3 xu h\u01b0\u1edbng gi\u1ea3m trong khi ghrelin t\u0103ng l\u00ean, khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi c\u1ea3m th\u1ea5y \u0111\u00f3i h\u01a1n b\u00ecnh th\u01b0\u1eddng v\u00e0 v\u00f4 th\u1ee9c l\u1ef1a ch\u1ecdn nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00e0u n\u0103ng l\u01b0\u1ee3ng, nhi\u1ec1u \u0111\u01b0\u1eddng ho\u1eb7c ch\u1ea5t b\u00e9o, kh\u00f4ng ph\u00f9 h\u1ee3p v\u1edbi m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n.<\/p>\n

Gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng kh\u00f4ng ch\u1ec9 \u0111\u1ebfn t\u1eeb vi\u1ec7c \u0103n \u00edt h\u01a1n hay t\u1eadp luy\u1ec7n nhi\u1ec1u h\u01a1n, m\u00e0 c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o vi\u1ec7c nh\u1eadn di\u1ec7n v\u00e0 \u0111i\u1ec1u ch\u1ec9nh nh\u1eefng th\u00f3i quen nh\u1ecf d\u1ec5 b\u1ecb b\u1ecf qua trong sinh ho\u1ea1t h\u00e0ng ng\u00e0y, t\u1eeb c\u00e1ch nh\u00ecn nh\u1eadn v\u1ec1 v\u1eadn \u0111\u1ed9ng, ch\u1ea5t l\u01b0\u1ee3ng b\u1eefa \u0103n cho \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/p>\n

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\"K\u1ebf<\/div>\n
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\n K\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n 4 tu\u1ea7n h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n\n <\/div>\n
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Gi\u1ea3m c\u00e2n c\u1ea7n th\u1ef1c hi\u1ec7n theo c\u00e1ch an to\u00e0n v\u00e0 b\u1ec1n v\u1eefng. Khi k\u1ebft h\u1ee3p h\u1ee3p l\u00fd gi\u1eefa t\u1eadp luy\u1ec7n v\u00e0 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng, ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 gi\u1ea3m kho\u1ea3ng 2 – 4 kg…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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https:\/\/www.24h.com.vn\/dep\/8-sai-lam-khi-giam-can-khien-no-luc-mai-khong-dat-ket-qua-c78a1786537.html<\/p>\n","protected":false},"excerpt":{"rendered":"

Gi\u1ea3m c\u00e2n kh\u00f4ng ch\u1ec9 \u0111\u1ebfn t\u1eeb vi\u1ec7c \u0103n \u00edt h\u01a1n hay t\u1eadp nhi\u1ec1u h\u01a1n, m\u00e0 c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh nh\u1eefng th\u00f3i quen h\u00e0ng ng\u00e0y. 1. Duy tr\u00ec m\u00e3i m\u1ed9t ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n Nhi\u1ec1u ng\u01b0\u1eddi khi b\u1eaft \u0111\u1ea7u gi\u1ea3m c\u00e2n th\u01b0\u1eddng ch\u1ecdn m\u1ed9t b\u00e0i t\u1eadp y\u00eau th\u00edch r\u1ed3i l\u1eb7p l\u1ea1i \u0111\u00fang c\u01b0\u1eddng<\/p>\n","protected":false},"author":1,"featured_media":11777,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-11776","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/11776","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=11776"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/11776\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/11777"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11776"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=11776"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=11776"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}