{"id":4409,"date":"2026-07-17T06:47:28","date_gmt":"2026-07-16T23:47:28","guid":{"rendered":"https:\/\/useful.vn\/?p=4409"},"modified":"2026-07-17T06:47:28","modified_gmt":"2026-07-16T23:47:28","slug":"co-nen-tap-khi-bung-doi-de-giam-mo-nhanh-hon","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=4409","title":{"rendered":"C\u00f3 n\u00ean t\u1eadp khi b\u1ee5ng \u0111\u00f3i \u0111\u1ec3 gi\u1ea3m m\u1ee1 nhanh h\u01a1n?"},"content":{"rendered":"
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\n Nhi\u1ec1u ng\u01b0\u1eddi tin r\u1eb1ng t\u1eadp th\u1ec3 d\u1ee5c khi b\u1ee5ng \u0111\u00f3i gi\u00fap gi\u1ea3m m\u1ee1 nhanh h\u01a1n. Tuy nhi\u00ean, b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc cho th\u1ea5y th\u1eddi \u0111i\u1ec3m \u0103n tr\u01b0\u1edbc t\u1eadp kh\u00f4ng ph\u1ea3i y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1, m\u00e0 c\u00f2n ph\u1ee5 thu\u1ed9c ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v\u00e0 ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n. <\/strong><\/h2>\n

1. Nh\u1eefng l\u1ee3i \u00edch c\u1ee7a t\u1eadp luy\u1ec7n khi b\u1ee5ng \u0111\u00f3i<\/strong><\/h3>\n

BS. 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) cho bi\u1ebft, t\u1eadp luy\u1ec7n khi b\u1ee5ng \u0111\u00f3i l\u00e0 h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng sau nhi\u1ec1u gi\u1edd kh\u00f4ng \u0103n, th\u01b0\u1eddng \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n v\u00e0o bu\u1ed5i s\u00e1ng tr\u01b0\u1edbc b\u1eefa \u0103n ho\u1eb7c sau m\u1ed9t \u0111\u00eam ng\u1ee7. Nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn ph\u01b0\u01a1ng ph\u00e1p n\u00e0y v\u1edbi k\u1ef3 v\u1ecdng h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 nh\u1edd nh\u1eefng thay \u0111\u1ed5i v\u1ec1 chuy\u1ec3n h\u00f3a di\u1ec5n ra trong c\u01a1 th\u1ec3.<\/p>\n

C\u1ee5 th\u1ec3, khi t\u1eadp l\u00fac b\u1ee5ng \u0111\u00f3i:<\/p>\n

– L\u01b0\u1ee3ng glycogen trong gan gi\u1ea3m, l\u00e0m gi\u1ea3m ngu\u1ed3n carbohydrate d\u1ef1 tr\u1eef.<\/p>\n

– N\u1ed3ng \u0111\u1ed9 insulin \u1edf m\u1ee9c th\u1ea5p, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n thu\u1eadn l\u1ee3i cho vi\u1ec7c huy \u0111\u1ed9ng acid b\u00e9o t\u1eeb m\u00f4 m\u1ee1.<\/p>\n

– T\u1ef7 l\u1ec7 s\u1eed d\u1ee5ng ch\u1ea5t b\u00e9o l\u00e0m n\u0103ng l\u01b0\u1ee3ng t\u0103ng trong c\u00e1c b\u00e0i t\u1eadp aerobic c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p \u0111\u1ebfn trung b\u00ecnh.<\/p>\n

Theo BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y, ch\u00ednh nh\u1eefng thay \u0111\u1ed5i n\u00e0y gi\u00fap c\u01a1 th\u1ec3 t\u0103ng s\u1eed d\u1ee5ng ch\u1ea5t b\u00e9o l\u00e0m nhi\u00ean li\u1ec7u trong qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng, nh\u01b0ng kh\u00f4ng c\u00f3 ngh\u0129a ch\u1eafc ch\u1eafn s\u1ebd gi\u1ea3m m\u1ee1 c\u01a1 th\u1ec3 nhi\u1ec1u h\u01a1n v\u1ec1 l\u00e2u d\u00e0i. Tuy nhi\u00ean, \u1edf ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh, t\u1eadp l\u00fac b\u1ee5ng \u0111\u00f3i v\u1eabn c\u00f3 th\u1ec3 mang l\u1ea1i m\u1ed9t s\u1ed1 l\u1ee3i \u00edch n\u1ebfu l\u1ef1a ch\u1ecdn \u0111\u00fang h\u00ecnh th\u1ee9c v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n:<\/p>\n

– Ph\u00f9 h\u1ee3p v\u1edbi c\u00e1c b\u00e0i t\u1eadp aerobic c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p \u0111\u1ebfn trung b\u00ecnh nh\u01b0 \u0111i b\u1ed9 nhanh, \u0111\u1ea1p xe ho\u1eb7c ch\u1ea1y ch\u1eadm trong kho\u1ea3ng 30-60 ph\u00fat.<\/p>\n

– C\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng s\u1eed d\u1ee5ng ch\u1ea5t b\u00e9o l\u00e0m nhi\u00ean li\u1ec7u c\u1ee7a c\u01a1 b\u1eafp n\u1ebfu \u0111\u01b0\u1ee3c duy tr\u00ec l\u00e2u d\u00e0i \u1edf ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 n\u1ec1n t\u1ea3ng t\u1eadp luy\u1ec7n.<\/p>\n

– Gi\u00fap m\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u1ea3m th\u1ea5y d\u1ec5 ch\u1ecbu h\u01a1n do h\u1ea1n ch\u1ebf c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng, kh\u00f3 ti\u00eau ho\u1eb7c tr\u00e0o ng\u01b0\u1ee3c khi v\u1eadn \u0111\u1ed9ng ngay sau \u0103n.<\/p>\n

– C\u00f3 th\u1ec3 ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n n\u1ebfu v\u1eabn b\u1ea3o \u0111\u1ea3m cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng v\u00e0 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng trong khung gi\u1edd \u0103n.<\/p>\n

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\"Nhi\u1ec1u<\/span><\/p>\n
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Nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn t\u1eadp luy\u1ec7n khi b\u1ee5ng \u0111\u00f3i v\u1edbi k\u1ef3 v\u1ecdng gi\u1ea3m m\u1ee1 nhanh h\u01a1n.<\/p>\n

2. \u0110\u00e2u l\u00e0 y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh gi\u1ea3m m\u1ee1?<\/strong><\/h3>\n

M\u1eb7c d\u00f9 t\u1eadp l\u00fac \u0111\u00f3i l\u00e0m t\u0103ng t\u1ef7 l\u1ec7 oxy h\u00f3a ch\u1ea5t b\u00e9o trong m\u1ed9t bu\u1ed5i t\u1eadp, \u0111i\u1ec1u n\u00e0y kh\u00f4ng \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c c\u01a1 th\u1ec3 s\u1ebd gi\u1ea3m nhi\u1ec1u m\u1ee1 h\u01a1n v\u1ec1 l\u00e2u d\u00e0i. C\u00e1c ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p v\u00e0 t\u1ed5ng quan h\u1ec7 th\u1ed1ng g\u1ea7n \u0111\u00e2y cho th\u1ea5y, ch\u01b0a c\u00f3 b\u1eb1ng ch\u1ee9ng \u0111\u1ee7 m\u1ea1nh \u0111\u1ec3 kh\u1eb3ng \u0111\u1ecbnh t\u1eadp l\u00fac b\u1ee5ng \u0111\u00f3i gi\u00fap gi\u1ea3m c\u00e2n ho\u1eb7c gi\u1ea3m m\u1ee1 hi\u1ec7u qu\u1ea3 h\u01a1n so v\u1edbi t\u1eadp sau \u0103n khi t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng n\u1ea1p v\u00e0o, l\u01b0\u1ee3ng protein v\u00e0 ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t t\u01b0\u01a1ng \u0111\u01b0\u01a1ng.<\/p>\n

Nguy\u00ean nh\u00e2n l\u00e0 c\u01a1 th\u1ec3 kh\u00f4ng ch\u1ec9 s\u1eed d\u1ee5ng n\u0103ng l\u01b0\u1ee3ng trong th\u1eddi gian t\u1eadp m\u00e0 c\u00f2n li\u00ean t\u1ee5c \u0111i\u1ec1u ch\u1ec9nh qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a sau \u0111\u00f3. V\u00ec v\u1eady, l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o \u0111\u01b0\u1ee3c huy \u0111\u1ed9ng nhi\u1ec1u h\u01a1n trong m\u1ed9t bu\u1ed5i t\u1eadp kh\u00f4ng t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t \u0111\u00e1ng k\u1ec3 v\u1ec1 l\u01b0\u1ee3ng m\u1ee1 c\u01a1 th\u1ec3 m\u1ea5t \u0111i trong d\u00e0i h\u1ea1n.<\/p>\n

Th\u1ef1c t\u1ebf, hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 ph\u1ee5 thu\u1ed9c ch\u1ee7 y\u1ebfu v\u00e0o vi\u1ec7c duy tr\u00ec th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng h\u1ee3p l\u00fd, k\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 \u0103n c\u00e2n \u0111\u1ed1i, t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n v\u00e0 b\u1ea3o t\u1ed3n kh\u1ed1i c\u01a1. \u0110\u00e2y m\u1edbi l\u00e0 nh\u1eefng y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh th\u00e0nh c\u00f4ng c\u1ee7a qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1 l\u00e2u d\u00e0i.<\/p>\n

3. Khi n\u00e0o t\u1eadp l\u00fac \u0111\u00f3i c\u00f3 th\u1ec3 g\u00e2y h\u1ea1i?<\/strong><\/h3>\n

Kh\u00f4ng ph\u1ea3i ai c\u0169ng ph\u00f9 h\u1ee3p v\u1edbi h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n n\u00e0y. Khi c\u01a1 th\u1ec3 thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng, kh\u1ea3 n\u0103ng duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng s\u1ebd gi\u1ea3m, khi\u1ebfn ng\u01b0\u1eddi t\u1eadp nhanh m\u1ec7t, gi\u1ea3m s\u1ee9c b\u1ec1n v\u00e0 kh\u00f3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u trong c\u00e1c b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao.<\/p>\n

\u0110\u1ed1i v\u1edbi c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh, HIIT ho\u1eb7c ch\u1ea1y t\u1ed1c \u0111\u1ed9, carbohydrate v\u1eabn l\u00e0 ngu\u1ed3n nhi\u00ean li\u1ec7u ch\u00ednh. N\u1ebfu d\u1ef1 tr\u1eef glycogen th\u1ea5p, hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n c\u00f3 th\u1ec3 gi\u1ea3m, \u0111\u1ed3ng th\u1eddi l\u00e0m gi\u1ea3m t\u1ed5ng kh\u1ed1i l\u01b0\u1ee3ng v\u1eadn \u0111\u1ed9ng c\u1ee7a c\u1ea3 bu\u1ed5i t\u1eadp.<\/p>\n

N\u1ebfu m\u1ee5c ti\u00eau l\u00e0 t\u0103ng c\u01a1 ho\u1eb7c duy tr\u00ec kh\u1ed1i c\u01a1 trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n, t\u1eadp l\u00fac b\u1ee5ng \u0111\u00f3i c\u0169ng kh\u00f4ng ph\u1ea3i l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng. Trong \u0111i\u1ec1u ki\u1ec7n thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng k\u00e9o d\u00e0i, \u0111\u1eb7c bi\u1ec7t khi ch\u1ebf \u0111\u1ed9 \u0103n kh\u00f4ng cung c\u1ea5p \u0111\u1ee7 protein, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 t\u0103ng ph\u00e2n gi\u1ea3i protein t\u1eeb c\u01a1 \u0111\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng.<\/p>\n

M\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f2n c\u00f3 th\u1ec3 g\u1eb7p t\u00ecnh tr\u1ea1ng: Hoa m\u1eaft, ch\u00f3ng m\u1eb7t, h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft, run tay ch\u00e2n, gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung ho\u1eb7c gi\u1ea3m hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n\u2026 Nguy c\u01a1 n\u00e0y cao h\u01a1n \u1edf ng\u01b0\u1eddi m\u1eafc \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng \u0111ang s\u1eed d\u1ee5ng thu\u1ed1c h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft ho\u1eb7c insulin, ng\u01b0\u1eddi huy\u1ebft \u00e1p th\u1ea5p, ph\u1ee5 n\u1eef mang thai, ng\u01b0\u1eddi cao tu\u1ed5i v\u00e0 ng\u01b0\u1eddi m\u1eafc b\u1ec7nh m\u1ea1n t\u00ednh. Nh\u1eefng tr\u01b0\u1eddng h\u1ee3p n\u00e0y n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi l\u1ef1a ch\u1ecdn t\u1eadp luy\u1ec7n l\u00fac b\u1ee5ng \u0111\u00f3i.<\/p>\n

\"Kh\u00f4ng<\/span><\/p>\n

Kh\u00f4ng ph\u1ea3i ai c\u0169ng ph\u00f9 h\u1ee3p v\u1edbi h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n khi b\u1ee5ng \u0111\u00f3i.<\/p>\n

4. N\u00ean \u0103n g\u00ec tr\u01b0\u1edbc khi t\u1eadp n\u1ebfu mu\u1ed1n gi\u1ea3m m\u1ee1?<\/strong><\/h3>\n

N\u1ebfu m\u1ee5c ti\u00eau l\u00e0 gi\u1ea3m m\u1ee1 nh\u01b0ng v\u1eabn duy tr\u00ec hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n v\u00e0 b\u1ea3o t\u1ed3n kh\u1ed1i c\u01a1, n\u00ean \u0103n nh\u1eb9 kho\u1ea3ng 30-90 ph\u00fat tr\u01b0\u1edbc khi t\u1eadp. B\u1eefa \u0103n kh\u00f4ng c\u1ea7n qu\u00e1 nhi\u1ec1u nh\u01b0ng n\u00ean k\u1ebft h\u1ee3p carbohydrate d\u1ec5 ti\u00eau v\u1edbi m\u1ed9t l\u01b0\u1ee3ng protein v\u1eeba ph\u1ea3i.<\/p>\n

M\u1ed9t s\u1ed1 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p g\u1ed3m:<\/p>\n

– Chu\u1ed1i k\u1ebft h\u1ee3p s\u1eefa chua Hy L\u1ea1p.<\/p>\n

– Y\u1ebfn m\u1ea1ch v\u1edbi s\u1eefa \u00edt b\u00e9o.<\/p>\n

– B\u00e1nh m\u00ec nguy\u00ean c\u00e1m ph\u1ebft b\u01a1 \u0111\u1eadu ph\u1ed9ng.<\/p>\n

B\u1eefa \u0103n nh\u1eb9 gi\u00fap duy tr\u00ec \u0111\u01b0\u1eddng huy\u1ebft \u1ed5n \u0111\u1ecbnh, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 h\u1ea1n ch\u1ebf m\u1ea5t c\u01a1 trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n. Sau t\u1eadp, n\u00ean b\u1ed5 sung kho\u1ea3ng 20-30g protein ch\u1ea5t l\u01b0\u1ee3ng cao k\u1ebft h\u1ee3p carbohydrate \u0111\u1ec3 th\u00fac \u0111\u1ea9y ph\u1ee5c h\u1ed3i c\u01a1 v\u00e0 t\u00e1i t\u1ea1o glycogen.<\/p>\n

Th\u1ef1c t\u1ebf, kh\u00f4ng c\u00f3 ph\u01b0\u01a1ng ph\u00e1p n\u00e0o ph\u00f9 h\u1ee3p v\u1edbi t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi. Ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh ch\u1ec9 th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp aerobic c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p \u0111\u1ebfn trung b\u00ecnh c\u00f3 th\u1ec3 t\u1eadp l\u00fac b\u1ee5ng \u0111\u00f3i n\u1ebfu c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i v\u00e0 kh\u00f4ng xu\u1ea5t hi\u1ec7n c\u00e1c tri\u1ec7u ch\u1ee9ng b\u1ea5t th\u01b0\u1eddng. Ng\u01b0\u1ee3c l\u1ea1i, v\u1edbi ng\u01b0\u1eddi t\u1eadp s\u1ee9c m\u1ea1nh, HIIT, ch\u1ea1y c\u01b0\u1eddng \u0111\u1ed9 cao ho\u1eb7c mu\u1ed1n t\u0103ng c\u01a1, \u0103n nh\u1eb9 tr\u01b0\u1edbc t\u1eadp th\u01b0\u1eddng gi\u00fap c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t, duy tr\u00ec kh\u1ed1i c\u01a1 v\u00e0 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
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Thay v\u00ec qu\u00e1 ch\u00fa tr\u1ecdng vi\u1ec7c t\u1eadp l\u00fac \u0111\u00f3i hay sau \u0103n, ng\u01b0\u1eddi t\u1eadp n\u00ean x\u00e2y d\u1ef1ng m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh c\u00f3 th\u1ec3 duy tr\u00ec l\u00e2u d\u00e0i, k\u1ebft h\u1ee3p t\u1eadp s\u1ee9c m\u1ea1nh v\u1edbi c\u00e1c b\u00e0i t\u1eadp tim m\u1ea1ch, b\u1ed5 sung \u0111\u1ee7 protein, ki\u1ec3m so\u00e1t t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng n\u1ea1p v\u00e0o, ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c h\u1eb1ng ng\u00e0y. \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi trung ni\u00ean v\u00e0 cao tu\u1ed5i, m\u1ee5c ti\u00eau kh\u00f4ng ch\u1ec9 l\u00e0 gi\u1ea3m m\u1ee1 m\u00e0 c\u00f2n c\u1ea7n b\u1ea3o t\u1ed3n kh\u1ed1i c\u01a1 v\u00e0 ch\u1ee9c n\u0103ng v\u1eadn \u0111\u1ed9ng. \u0110\u00e2y m\u1edbi l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a, n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng v\u00e0 h\u1ea1n ch\u1ebf t\u0103ng c\u00e2n tr\u1edf l\u1ea1i sau khi gi\u1ea3m c\u00e2n.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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\"Th\u1eddi<\/div>\n
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\n Th\u1eddi \u0111i\u1ec3m tr\u00f3t \u0103n nhi\u1ec1u c\u0169ng kh\u00f4ng lo b\u00e9o\n <\/div>\n
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B\u1eefa \u0103n trong v\u00f2ng 30 ph\u00fat sau khi t\u1eadp luy\u1ec7n c\u00f3 vai tr\u00f2 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp, \u1ee9c ch\u1ebf s\u1ef1 h\u00ecnh th\u00e0nh ch\u1ea5t b\u00e9o n\u00ean n\u1ebfu l\u1ee1 \u0103n nhi\u1ec1u h\u01a1n k\u1ebf ho\u1ea1ch c\u0169ng kh\u00f4ng qu\u00e1…<\/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\/co-nen-tap-khi-bung-doi-de-giam-mo-nhanh-hon-c78a1777607.html<\/p>\n","protected":false},"excerpt":{"rendered":"

Nhi\u1ec1u ng\u01b0\u1eddi tin r\u1eb1ng t\u1eadp th\u1ec3 d\u1ee5c khi b\u1ee5ng \u0111\u00f3i gi\u00fap gi\u1ea3m m\u1ee1 nhanh h\u01a1n. Tuy nhi\u00ean, b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc cho th\u1ea5y th\u1eddi \u0111i\u1ec3m \u0103n tr\u01b0\u1edbc t\u1eadp kh\u00f4ng ph\u1ea3i y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1, m\u00e0 c\u00f2n ph\u1ee5 thu\u1ed9c ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v\u00e0 ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n. 1. Nh\u1eefng l\u1ee3i \u00edch<\/p>\n","protected":false},"author":1,"featured_media":4410,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-4409","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\/4409","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=4409"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/4409\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/4410"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4409"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4409"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4409"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}