{"id":2361,"date":"2026-07-02T03:31:11","date_gmt":"2026-07-01T20:31:11","guid":{"rendered":"https:\/\/useful.vn\/?p=2361"},"modified":"2026-07-02T03:31:11","modified_gmt":"2026-07-01T20:31:11","slug":"5-bai-tap-dot-chay-1-000-calo-hieu-qua-nhat","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=2361","title":{"rendered":"5 b\u00e0i t\u1eadp \u0111\u1ed1t ch\u00e1y 1.000 calo hi\u1ec7u qu\u1ea3 nh\u1ea5t"},"content":{"rendered":"
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\n Nhi\u1ec1u ng\u01b0\u1eddi t\u00ecm ki\u1ebfm nh\u1eefng b\u00e0i t\u1eadp c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y t\u1edbi 1.000 calo trong m\u1ed9t bu\u1ed5i t\u1eadp. Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i s\u1ed1 l\u01b0\u1ee3ng b\u00e0i t\u1eadp m\u00e0 ch\u00ednh c\u01b0\u1eddng \u0111\u1ed9, th\u1eddi gian v\u00e0 c\u00e1ch k\u1ebft h\u1ee3p c\u00e1c \u0111\u1ed9ng t\u00e1c to\u00e0n th\u00e2n m\u1edbi quy\u1ebft \u0111\u1ecbnh m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng. <\/strong><\/h2>\n

Theo Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y (nguy\u00ean BS. \u0110\u1ed9i tuy\u1ec3n b\u00f3ng \u0111\u00e1 nam Qu\u1ed1c gia v\u00e0 U23 Vi\u1ec7t Nam), m\u1ed9t ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 ti\u00eau hao g\u1ea7n 1.000 calo trong m\u1ed9t bu\u1ed5i t\u1eadp, n\u1ebfu duy tr\u00ec v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao li\u00ean t\u1ee5c t\u1eeb 60-90 ph\u00fat. Tuy nhi\u00ean, con s\u1ed1 n\u00e0y ch\u1ee7 y\u1ebfu g\u1eb7p \u1edf ng\u01b0\u1eddi c\u00f3 th\u1ec3 l\u1ef1c t\u1ed1t, c\u00e2n n\u1eb7ng l\u1edbn ho\u1eb7c kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 cao. \u1ede \u0111a s\u1ed1 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh, m\u1ed9t bu\u1ed5i HIIT k\u00e9o d\u00e0i kho\u1ea3ng 45-60 ph\u00fat th\u01b0\u1eddng ti\u00eau hao 400-700 kcal. N\u1ebfu t\u00ednh th\u00eam hi\u1ec7u \u1ee9ng EPOC (ti\u00eau th\u1ee5 oxy d\u01b0 th\u1eeba sau t\u1eadp luy\u1ec7n), t\u1ed5ng m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng sau bu\u1ed5i t\u1eadp c\u00f3 th\u1ec3 ti\u1ebfp t\u1ee5c t\u0103ng trong nhi\u1ec1u gi\u1edd.<\/p>\n

\u0110i\u1ec1u quan tr\u1ecdng l\u00e0 kh\u00f4ng n\u00ean xem 1.000 calo l\u00e0 m\u1ee5c ti\u00eau b\u1eaft bu\u1ed9c. M\u1ed9t bu\u1ed5i t\u1eadp hi\u1ec7u qu\u1ea3 ph\u1ea3i v\u1eeba gi\u00fap t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng, v\u1eeba \u0111\u1ea3m b\u1ea3o an to\u00e0n v\u00e0 c\u00f3 th\u1ec3 duy tr\u00ec l\u00e2u d\u00e0i. Nh\u1eefng b\u00e0i t\u1eadp huy \u0111\u1ed9ng \u0111\u1ed3ng th\u1eddi nhi\u1ec1u nh\u00f3m c\u01a1 s\u1ebd l\u00e0m tim ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh h\u01a1n, t\u0103ng nhu c\u1ea7u oxy v\u00e0 n\u0103ng l\u01b0\u1ee3ng c\u1ee7a c\u01a1 th\u1ec3. Khi k\u1ebft h\u1ee3p theo h\u00ecnh th\u1ee9c HIIT ho\u1eb7c t\u1eadp xoay v\u00f2ng, nh\u1ecbp tim lu\u00f4n duy tr\u00ec \u1edf m\u1ee9c 75-90% nh\u1ecbp tim t\u1ed1i \u0111a, nh\u1edd \u0111\u00f3 l\u01b0\u1ee3ng calo ti\u00eau hao cao h\u01a1n nhi\u1ec1u so v\u1edbi t\u1eadp t\u1eebng nh\u00f3m c\u01a1 ri\u00eang l\u1ebb.<\/p>\n

Thay v\u00ec th\u1ef1c hi\u1ec7n 10-15 b\u00e0i kh\u00e1c nhau, ch\u1ec9 c\u1ea7n 5 b\u00e0i t\u1eadp to\u00e0n th\u00e2n nh\u01b0ng \u0111\u01b0\u1ee3c l\u1eb7p l\u1ea1i nhi\u1ec1u v\u00f2ng s\u1ebd mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng, \u0111\u1ed3ng th\u1eddi d\u1ec5 \u00e1p d\u1ee5ng h\u01a1n.<\/p>\n

1. B\u00e0i t\u1eadp burpee c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y 1.000 calo n\u1ebfu t\u1eadp \u0111\u00fang c\u00e1ch<\/strong><\/h3>\n

\u0110\u00e2y \u0111\u01b0\u1ee3c xem l\u00e0 “vua” c\u1ee7a c\u00e1c b\u00e0i t\u1eadp \u0111\u1ed1t calo v\u00ec k\u1ebft h\u1ee3p squat, ch\u1ed1ng \u0111\u1ea9y v\u00e0 b\u1eadt nh\u1ea3y trong m\u1ed9t \u0111\u1ed9ng t\u00e1c. B\u00e0i t\u1eadp n\u00e0y c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y 1.000 calo n\u1ebfu t\u1eadp \u0111\u00fang c\u00e1ch. Nh\u00f3m c\u01a1 tham gia nh\u01b0 ng\u1ef1c, vai, tay sau, c\u01a1 b\u1ee5ng, m\u00f4ng, \u0111\u00f9i v\u00e0 b\u1eafp ch\u00e2n.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n

– \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai.<\/p>\n

– Ng\u1ed3i x\u1ed5m ch\u1ed1ng hai tay xu\u1ed1ng s\u00e0n, ngay l\u1eadp t\u1ee9c b\u1eadt hai ch\u00e2n ra sau th\u00e0nh t\u01b0 th\u1ebf plank.<\/p>\n

– Th\u1ef1c hi\u1ec7n m\u1ed9t l\u1ea7n ch\u1ed1ng \u0111\u1ea9y, r\u1ed3i thu ch\u00e2n v\u1ec1.<\/p>\n

– B\u1eadt nh\u1ea3y cao r\u1ed3i l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c.<\/p>\n

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

B\u00e0i t\u1eadp burpee c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y 1.000 calo n\u1ebfu t\u1eadp \u0111\u00fang c\u00e1ch.<\/p>\n

2. Nh\u1ea3y squat<\/strong><\/h3>\n

B\u00e0i t\u1eadp nh\u1ea3y squat gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh ch\u00e2n \u0111\u1ed3ng th\u1eddi n\u00e2ng nh\u1ecbp tim r\u1ea5t nhanh, c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y t\u1edbi 1.000 calo trong m\u1ed9t bu\u1ed5i t\u1eadp. Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng ch\u1ee7 y\u1ebfu nh\u01b0 c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, m\u00f4ng, b\u1eafp ch\u00e2n, c\u01a1 l\u00f5i.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n

– \u0110\u1ee9ng th\u1eb3ng hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai.<\/p>\n

– H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng t\u01b0 th\u1ebf squat r\u1ed3i b\u1eadt nh\u1ea3y l\u00ean cao.<\/p>\n

– Ti\u1ebfp \u0111\u1ea5t m\u1ec1m b\u1eb1ng m\u0169i ch\u00e2n.<\/p>\n

– Chuy\u1ec3n ngay sang l\u1ea7n squat ti\u1ebfp theo.<\/p>\n

\"Nh\u1ea3y<\/span><\/p>\n

Nh\u1ea3y squat gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh ch\u00e2n \u0111\u1ed3ng th\u1eddi n\u00e2ng nh\u1ecbp tim r\u1ea5t nhanh.<\/p>\n

3. Ng\u01b0\u1eddi leo n\u00fai<\/strong><\/h3>\n

\u0110\u00e2y l\u00e0 b\u00e0i cardio to\u00e0n th\u00e2n nh\u01b0ng v\u1eabn r\u00e8n luy\u1ec7n c\u01a1 l\u00f5i r\u1ea5t hi\u1ec7u qu\u1ea3. Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng ch\u1ee7 y\u1ebfu l\u00e0 c\u01a1 b\u1ee5ng, vai, ng\u1ef1c, \u0111\u00f9i, h\u00f4ng.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n

– Gi\u1eef t\u01b0 th\u1ebf plank cao v\u1edbi hai tay r\u1ed9ng b\u1eb1ng vai, ch\u1ed1ng l\u00ean m\u1eb7t s\u00e0n, hai ch\u00e2n du\u1ed7i th\u1eb3ng ra sau, m\u0169i ch\u00e2n ch\u1ed1ng l\u00ean m\u1eb7t s\u00e0n.<\/p>\n

– Lu\u00e2n phi\u00ean k\u00e9o \u0111\u1ea7u g\u1ed1i v\u1ec1 ng\u1ef1c th\u1eadt nhanh.<\/p>\n

L\u01b0u \u00fd, gi\u1eef l\u01b0ng th\u1eb3ng, kh\u00f4ng \u0111\u1ec3 h\u00f4ng n\u00e2ng qu\u00e1 cao trong su\u1ed1t qu\u00e1 tr\u00ecnh t\u1eadp.<\/p>\n

\"Ng\u01b0\u1eddi<\/span><\/p>\n

Ng\u01b0\u1eddi leo n\u00fai l\u00e0 b\u00e0i cardio to\u00e0n th\u00e2n nh\u01b0ng v\u1eabn \u0111\u1ed1t calo hi\u1ec7u qu\u1ea3.<\/p>\n

4. Nh\u1ea3y ch\u00f9ng ch\u00e2n<\/strong><\/h3>\n

Nh\u1ea3y c\u00f9ng ch\u00e2n l\u00e0 b\u00e0i t\u1eadp ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng r\u1ea5t l\u1edbn do k\u1ebft h\u1ee3p s\u1ee9c m\u1ea1nh v\u00e0 s\u1ee9c b\u1ec1n, t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn nh\u00f3m c\u01a1 m\u00f4ng, \u0111\u00f9i tr\u01b0\u1edbc, \u0111\u00f9i sau, b\u1eafp ch\u00e2n.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n

– B\u01b0\u1edbc v\u00e0o t\u01b0 th\u1ebf lunge v\u1edbi ch\u00e2n ph\u1ea3i b\u01b0\u1edbc l\u00ean tr\u01b0\u1edbc, h\u1ea1 \u0111\u00f9i vu\u00f4ng g\u00f3c v\u1edbi c\u1eb3ng ch\u00e2n, \u0111\u1ea7u g\u1ed1i tr\u00e1i h\u1ea1 th\u1ea5p g\u1ea7n s\u00e1t m\u1eb7t \u0111\u1ea5t.<\/p>\n

– B\u1eadt nh\u1ea3y \u0111\u1ed5i ch\u00e2n gi\u1eefa kh\u00f4ng trung.<\/p>\n

– Ti\u1ebfp \u0111\u1ea5t nh\u1eb9.<\/p>\n

– L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c li\u00ean t\u1ee5c.<\/p>\n

\"Nh\u1ea3y<\/span><\/p>\n

Nh\u1ea3y ch\u00f9ng ch\u00e2n l\u00e0 b\u00e0i t\u1eadp ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng r\u1ea5t l\u1edbn do k\u1ebft h\u1ee3p s\u1ee9c m\u1ea1nh v\u00e0 s\u1ee9c b\u1ec1n.<\/p>\n

5. Nh\u1ea3y d\u00e2y t\u1ed1c \u0111\u1ed9 cao<\/strong><\/h3>\n

Nh\u1ea3y d\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp cardio c\u00f3 m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng l\u1edbn nh\u1ea5t v\u00ec huy \u0111\u1ed9ng \u0111\u1ed3ng th\u1eddi c\u01a1 ch\u00e2n, c\u01a1 vai, c\u01a1 c\u1eb3ng tay v\u00e0 h\u1ec7 tim m\u1ea1ch. Khi th\u1ef1c hi\u1ec7n \u1edf c\u01b0\u1eddng \u0111\u1ed9 cao, b\u00e0i t\u1eadp gi\u00fap t\u0103ng nhanh nh\u1ecbp tim, c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n v\u00e0 g\u00f3p ph\u1ea7n gia t\u0103ng hi\u1ec7u \u1ee9ng \u0111\u1ed1t ch\u00e1y calo sau t\u1eadp (EPOC).<\/p>\n

Nh\u00f3m c\u01a1 t\u00e1c \u0111\u1ed9ng: C\u01a1 b\u1eafp ch\u00e2n, c\u01a1 \u0111\u00f9i, c\u01a1 m\u00f4ng, c\u01a1 l\u00f5i, c\u01a1 vai v\u00e0 c\u1eb3ng tay.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n

– \u0110i\u1ec1u ch\u1ec9nh chi\u1ec1u d\u00e0i d\u00e2y sao cho khi \u0111\u1ee9ng gi\u1eefa d\u00e2y, hai tay c\u1ea7m ngang kho\u1ea3ng ngang n\u00e1ch.<\/p>\n

– \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n kh\u00e9p ho\u1eb7c r\u1ed9ng b\u1eb1ng h\u00f4ng, m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc, si\u1ebft nh\u1eb9 c\u01a1 b\u1ee5ng.<\/p>\n

– Gi\u1eef khu\u1ef7u tay s\u00e1t th\u00e2n ng\u01b0\u1eddi, d\u00f9ng c\u1ed5 tay \u0111\u1ec3 xoay d\u00e2y, kh\u00f4ng vung c\u1ea3 c\u00e1nh tay.<\/p>\n

– B\u1eadt nh\u1ea3y nh\u1eb9 b\u1eb1ng m\u0169i b\u00e0n ch\u00e2n, m\u1ed7i l\u1ea7n ch\u1ec9 nh\u1ea5c ch\u00e2n kh\u1ecfi m\u1eb7t \u0111\u1ea5t kho\u1ea3ng 2-3 cm, v\u1eeba \u0111\u1ee7 \u0111\u1ec3 d\u00e2y \u0111i qua.<\/p>\n

– Ti\u1ebfp \u0111\u1ea5t nh\u1eb9 nh\u00e0ng b\u1eb1ng n\u1eeda tr\u01b0\u1edbc b\u00e0n ch\u00e2n, \u0111\u1ea7u g\u1ed1i h\u01a1i g\u1eadp \u0111\u1ec3 h\u1ea5p th\u1ee5 l\u1ef1c.<\/p>\n

– Duy tr\u00ec nh\u1ecbp nh\u1ea3y nhanh, \u0111\u1ec1u trong 20 gi\u00e2y, sau \u0111\u00f3 ngh\u1ec9 10 gi\u00e2y n\u1ebfu t\u1eadp theo ph\u01b0\u01a1ng ph\u00e1p Tabata.<\/p>\n

– L\u1eb7p l\u1ea1i 8 hi\u1ec7p.<\/p>\n

\"Nh\u1ea3y<\/span><\/p>\n

Nh\u1ea3y d\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp cardio c\u00f3 m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng l\u1edbn nh\u1ea5t v\u00ec huy \u0111\u1ed9ng \u0111\u1ed3ng th\u1eddi c\u01a1 ch\u00e2n, c\u01a1 vai, c\u01a1 c\u1eb3ng tay v\u00e0 h\u1ec7 tim m\u1ea1ch.<\/p>\n

L\u01b0u \u00fd: Kh\u00f4ng nh\u1ea3y qu\u00e1 cao v\u00ec s\u1ebd l\u00e0m t\u0103ng ti\u00eau hao s\u1ee9c kh\u00f4ng c\u1ea7n thi\u1ebft v\u00e0 t\u0103ng \u00e1p l\u1ef1c l\u00ean kh\u1edbp g\u1ed1i, c\u1ed5 ch\u00e2n, gi\u1eef th\u00e2n ng\u01b0\u1eddi \u1ed5n \u0111\u1ecbnh, tr\u00e1nh c\u00fai g\u1eadp ho\u1eb7c ng\u1ea3 ng\u01b0\u1eddi ra sau. Ng\u01b0\u1eddi m\u1edbi t\u1eadp c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u v\u1edbi nh\u1ecbp ch\u1eadm ho\u1eb7c nh\u1ea3y t\u1eebng ch\u00e2n lu\u00e2n phi\u00ean tr\u01b0\u1edbc khi chuy\u1ec3n sang nh\u1ea3y t\u1ed1c \u0111\u1ed9 cao; n\u00ean mang gi\u00e0y c\u00f3 kh\u1ea3 n\u0103ng gi\u1ea3m ch\u1ea5n v\u00e0 t\u1eadp tr\u00ean b\u1ec1 m\u1eb7t c\u00f3 \u0111\u1ed9 \u0111\u00e0n h\u1ed3i nh\u01b0 s\u00e0n g\u1ed7 ho\u1eb7c th\u1ea3m t\u1eadp \u0111\u1ec3 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n

Ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp h\u01b0\u1edbng t\u1edbi m\u1ee5c ti\u00eau 1.000 kcal:<\/p>\n

– Kh\u1edfi \u0111\u1ed9ng 8-10 ph\u00fat, sau \u0111\u00f3 th\u1ef1c hi\u1ec7n theo ph\u01b0\u01a1ng ph\u00e1p Tabata:<\/p>\n

– Burpee: C\u1ee9 20 gi\u00e2y t\u1eadp th\u00ec 10 gi\u00e2y ngh\u1ec9 \u00d7 8 hi\u1ec7p.<\/p>\n

– Ngh\u1ec9 ch\u1ee7 \u0111\u1ed9ng 2 ph\u00fat.<\/p>\n

– Squat: 8 hi\u1ec7p.<\/p>\n

– Ngh\u1ec9 2 ph\u00fat.<\/p>\n

– Ng\u01b0\u1eddi leo n\u00fai: 8 hi\u1ec7p.<\/p>\n

– Ngh\u1ec9 2 ph\u00fat.<\/p>\n

– Nh\u1ea3y tr\u00f9ng ch\u00e2n: 8 hi\u1ec7p.<\/p>\n

– Ngh\u1ec9 2 ph\u00fat.<\/p>\n

– Nh\u1ea3y d\u00e2y t\u1ed1c \u0111\u1ed9 cao: 8 hi\u1ec7p.<\/p>\n

– Ho\u00e0n th\u00e0nh to\u00e0n b\u1ed9 chu tr\u00ecnh tr\u00ean 2-3 v\u00f2ng, t\u00f9y th\u1ec3 l\u1ef1c.<\/p>\n

Ng\u01b0\u1eddi c\u00f3 th\u1ec3 l\u1ef1c t\u1ed1t c\u00f3 th\u1ec3 b\u1ed5 sung 20-30 ph\u00fat ch\u1ea1y bi\u1ebfn t\u1ed1c ho\u1eb7c \u0111\u1ea1p xe c\u01b0\u1eddng \u0111\u1ed9 cao sau khi k\u1ebft th\u00fac \u0111\u1ec3 t\u0103ng t\u1ed5ng m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng.<\/p>\n

L\u01b0u \u00fd, ch\u01b0\u01a1ng tr\u00ecnh n\u00e0y ch\u1ec9 ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi \u0111\u00e3 t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean. Ng\u01b0\u1eddi m\u1edbi t\u1eadp, ng\u01b0\u1eddi tr\u00ean 50 tu\u1ed5i ch\u01b0a c\u00f3 n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c, ng\u01b0\u1eddi m\u1eafc b\u1ec7nh tim m\u1ea1ch, t\u0103ng huy\u1ebft \u00e1p ch\u01b0a ki\u1ec3m so\u00e1t, b\u00e9o ph\u00ec n\u1eb7ng ho\u1eb7c c\u00f3 b\u1ec7nh l\u00fd kh\u1edbp c\u1ea7n gi\u1ea3m c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n b\u1edfi b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia y h\u1ecdc th\u1ec3 thao.<\/p>\n

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\n 8 b\u00e0i t\u1eadp \u0111\u1ed1t calo nhi\u1ec1u h\u01a1n ch\u1ea1y b\u1ed9\n <\/div>\n
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Ch\u1ea1y b\u1ed9 th\u01b0\u1eddng \u0111\u01b0\u1ee3c xem l\u00e0 l\u1ef1a ch\u1ecdn h\u00e0ng \u0111\u1ea7u khi mu\u1ed1n \u0111\u1ed1t calo. Tuy nhi\u00ean, nhi\u1ec1u h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n kh\u00e1c c\u00f3 th\u1ec3 gi\u00fap ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng t\u01b0\u01a1ng \u0111\u01b0\u01a1ng,…<\/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\/5-bai-tap-dot-chay-1000-calo-hieu-qua-nhat-c78a1773729.html<\/p>\n","protected":false},"excerpt":{"rendered":"

Nhi\u1ec1u ng\u01b0\u1eddi t\u00ecm ki\u1ebfm nh\u1eefng b\u00e0i t\u1eadp c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y t\u1edbi 1.000 calo trong m\u1ed9t bu\u1ed5i t\u1eadp. Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i s\u1ed1 l\u01b0\u1ee3ng b\u00e0i t\u1eadp m\u00e0 ch\u00ednh c\u01b0\u1eddng \u0111\u1ed9, th\u1eddi gian v\u00e0 c\u00e1ch k\u1ebft h\u1ee3p c\u00e1c \u0111\u1ed9ng t\u00e1c to\u00e0n th\u00e2n m\u1edbi quy\u1ebft \u0111\u1ecbnh m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng. Theo Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y (nguy\u00ean BS.<\/p>\n","protected":false},"author":1,"featured_media":2362,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-2361","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\/2361","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=2361"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/2361\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/2362"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2361"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2361"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2361"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}