{"id":4756,"date":"2026-07-18T16:47:26","date_gmt":"2026-07-18T09:47:26","guid":{"rendered":"https:\/\/useful.vn\/?p=4756"},"modified":"2026-07-18T16:47:26","modified_gmt":"2026-07-18T09:47:26","slug":"30-phut-yoga-hay-30-phut-di-bo-cach-nao-dot-nhieu-calo-hon","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=4756","title":{"rendered":"30 ph\u00fat yoga hay 30 ph\u00fat \u0111i b\u1ed9, c\u00e1ch n\u00e0o \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n?"},"content":{"rendered":"
\n


\n SK\u0110S – C\u00f9ng d\u00e0nh 30 ph\u00fat \u0111\u1ec3 v\u1eadn \u0111\u1ed9ng, nh\u01b0ng yoga v\u00e0 \u0111i b\u1ed9 kh\u00f4ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng theo c\u00e1ch gi\u1ed1ng nhau. V\u1eady n\u1ebfu m\u1ee5c ti\u00eau l\u00e0 \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n, b\u1ea1n n\u00ean l\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp n\u00e0o? <\/strong><\/h2>\n

1. 30 ph\u00fat \u0111i b\u1ed9 th\u01b0\u1eddng \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n yoga, nh\u01b0ng c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o c\u00e1ch t\u1eadp<\/strong><\/p>\n

N\u1ebfu ch\u1ec9 x\u00e9t ri\u00eang l\u01b0\u1ee3ng calo ti\u00eau hao trong c\u00f9ng kho\u1ea3ng th\u1eddi gian 30 ph\u00fat, \u0111i b\u1ed9 v\u1edbi t\u1ed1c \u0111\u1ed9 v\u1eeba \u0111\u1ebfn nhanh th\u01b0\u1eddng c\u00f3 l\u1ee3i th\u1ebf h\u01a1n so v\u1edbi \u0111a s\u1ed1 c\u00e1c h\u00ecnh th\u1ee9c yoga.<\/p>\n

Theo \u0111\u00f3, m\u1ed9t ng\u01b0\u1eddi n\u1eb7ng kho\u1ea3ng 70 kg c\u00f3 th\u1ec3 \u0111\u1ed1t kho\u1ea3ng 120-180 kcal khi \u0111i b\u1ed9 trong 30 ph\u00fat, t\u00f9y t\u1ed1c \u0111\u1ed9. Trong khi \u0111\u00f3, yoga truy\u1ec1n th\u1ed1ng th\u01b0\u1eddng ti\u00eau hao kho\u1ea3ng 90-140 kcal trong c\u00f9ng th\u1eddi gian.<\/p>\n

S\u1ef1 kh\u00e1c bi\u1ec7t \u0111\u1ebfn t\u1eeb b\u1ea3n ch\u1ea5t c\u1ee7a hai h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng. \u0110i b\u1ed9 l\u00e0 ho\u1ea1t \u0111\u1ed9ng aerobic li\u00ean t\u1ee5c, duy tr\u00ec nh\u1ecbp tim \u1edf m\u1ee9c \u1ed5n \u0111\u1ecbnh trong su\u1ed1t bu\u1ed5i t\u1eadp, nh\u1edd \u0111\u00f3 c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n. Ng\u01b0\u1ee3c l\u1ea1i, yoga th\u01b0\u1eddng xen k\u1ebd gi\u1eefa c\u00e1c t\u01b0 th\u1ebf gi\u1eef t\u0129nh, ki\u1ec3m so\u00e1t h\u01a1i th\u1edf v\u00e0 nh\u1eefng kho\u1ea3ng ngh\u1ec9 ng\u1eafn, khi\u1ebfn m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng trung b\u00ecnh th\u1ea5p h\u01a1n.<\/p>\n

Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i t\u1ea5t c\u1ea3 c\u00e1c lo\u1ea1i yoga \u0111\u1ec1u nh\u1eb9. Nh\u1eefng tr\u01b0\u1eddng ph\u00e1i c\u00f3 c\u01b0\u1eddng \u0111\u1ed9 cao nh\u01b0 Vinyasa, Power Yoga hay Ashtanga Yoga \u0111\u00f2i h\u1ecfi c\u01a1 th\u1ec3 di chuy\u1ec3n li\u00ean t\u1ee5c, k\u1ebft h\u1ee3p nhi\u1ec1u \u0111\u1ed9ng t\u00e1c ch\u1ed1ng \u0111\u1ee1 b\u1eb1ng tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3. V\u1edbi ng\u01b0\u1eddi t\u1eadp c\u00f3 kinh nghi\u1ec7m, l\u01b0\u1ee3ng calo \u0111\u1ed1t ch\u00e1y trong 30 ph\u00fat ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 x\u1ea5p x\u1ec9, th\u1eadm ch\u00ed t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi \u0111i b\u1ed9 nhanh.<\/p>\n

B\u00ean c\u1ea1nh \u0111\u00f3, c\u00e2n n\u1eb7ng, tu\u1ed5i t\u00e1c, gi\u1edbi t\u00ednh, t\u1ef7 l\u1ec7 c\u01a1 b\u1eafp v\u00e0 m\u1ee9c \u0111\u1ed9 g\u1eafng s\u1ee9c c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn l\u01b0\u1ee3ng calo ti\u00eau hao. V\u00ec v\u1eady, m\u1ee9c ti\u00eau hao calo n\u00f3i tr\u00ean ch\u1ec9 mang t\u00ednh tham kh\u1ea3o, kh\u00f4ng ph\u1ea3i gi\u00e1 tr\u1ecb c\u1ed1 \u0111\u1ecbnh cho m\u1ecdi ng\u01b0\u1eddi.<\/p>\n

\n
\"N\u1ebfu<\/span><\/p>\n
\n
<\/div>\n<\/div>\n<\/div>\n<\/div>\n

N\u1ebfu ch\u1ec9 x\u00e9t ri\u00eang l\u01b0\u1ee3ng calo ti\u00eau hao trong c\u00f9ng kho\u1ea3ng th\u1eddi gian 30 ph\u00fat, \u0111i b\u1ed9 v\u1edbi t\u1ed1c \u0111\u1ed9 v\u1eeba \u0111\u1ebfn nhanh th\u01b0\u1eddng c\u00f3 l\u1ee3i th\u1ebf h\u01a1n so v\u1edbi \u0111a s\u1ed1 c\u00e1c h\u00ecnh th\u1ee9c yoga.<\/p>\n

2. Gi\u1ea3m c\u00e2n kh\u00f4ng ch\u1ec9 ph\u1ee5 thu\u1ed9c v\u00e0o l\u01b0\u1ee3ng calo ti\u00eau hao<\/strong><\/p>\n

N\u1ebfu m\u1ee5c ti\u00eau duy nh\u1ea5t l\u00e0 ti\u00eau hao nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng trong th\u1eddi gian ng\u1eafn, \u0111i b\u1ed9 nhanh r\u00f5 r\u00e0ng l\u00e0 l\u1ef1a ch\u1ecdn hi\u1ec7u qu\u1ea3 h\u01a1n. \u0110\u00e2y c\u0169ng l\u00e0 b\u00e0i t\u1eadp d\u1ec5 th\u1ef1c hi\u1ec7n, ph\u00f9 h\u1ee3p v\u1edbi h\u1ea7u h\u1ebft m\u1ecdi l\u1ee9a tu\u1ed5i v\u00e0 c\u00f3 th\u1ec3 duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y m\u00e0 kh\u00f4ng c\u1ea7n nhi\u1ec1u d\u1ee5ng c\u1ee5 hay k\u1ef9 thu\u1eadt ph\u1ee9c t\u1ea1p.<\/p>\n

Trong khi \u0111\u00f3, yoga l\u1ea1i t\u1ea1o ra nhi\u1ec1u l\u1ee3i \u00edch kh\u00e1c m\u00e0 \u0111i b\u1ed9 kh\u00f3 c\u00f3 th\u1ec3 thay th\u1ebf ho\u00e0n to\u00e0n. Nghi\u00ean c\u1ee9u cho th\u1ea5y t\u1eadp yoga th\u01b0\u1eddng xuy\u00ean gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u1ed9 linh ho\u1ea1t, s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 t\u01b0 th\u1ebf. \u0110\u1ed3ng th\u1eddi, k\u1ebft h\u1ee3p chuy\u1ec3n \u0111\u1ed9ng v\u1edbi ki\u1ec3m so\u00e1t h\u01a1i th\u1edf c\u00f2n g\u00f3p ph\u1ea7n gi\u1ea3m c\u0103ng th\u1eb3ng, c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe tinh th\u1ea7n.<\/p>\n

C\u1ea7n l\u01b0u \u00fd r\u1eb1ng, gi\u1ea3m c\u00e2n kh\u00f4ng ch\u1ec9 ph\u1ee5 thu\u1ed9c v\u00e0o l\u01b0\u1ee3ng calo ti\u00eau hao trong l\u00fac t\u1eadp. C\u0103ng th\u1eb3ng k\u00e9o d\u00e0i v\u00e0 thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m t\u0103ng hormone cortisol, t\u1eeb \u0111\u00f3 k\u00edch th\u00edch c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0 khi\u1ebfn c\u01a1 th\u1ec3 t\u00edch m\u1ee1 nhi\u1ec1u h\u01a1n. Yoga, nh\u1edd t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn h\u1ec7 th\u1ea7n kinh, c\u00f3 th\u1ec3 gi\u00e1n ti\u1ebfp h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng.<\/p>\n

Ngo\u00e0i ra, kh\u1ea3 n\u0103ng duy tr\u00ec th\u00f3i quen t\u1eadp luy\u1ec7n quan tr\u1ecdng h\u01a1n vi\u1ec7c l\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp n\u00e0o \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n. M\u1ed9t h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng m\u00e0 b\u1ea1n y\u00eau th\u00edch v\u00e0 c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n trong nhi\u1ec1u th\u00e1ng s\u1ebd mang l\u1ea1i l\u1ee3i \u00edch l\u1edbn h\u01a1n so v\u1edbi m\u1ed9t b\u00e0i t\u1eadp ti\u00eau hao nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng nh\u01b0ng nhanh ch\u00f3ng b\u1ecb b\u1ecf d\u1edf.<\/p>\n

3. Mu\u1ed1n gi\u1ea3m m\u1ee1 hi\u1ec7u qu\u1ea3, n\u00ean k\u1ebft h\u1ee3p c\u1ea3 yoga v\u00e0 \u0111i b\u1ed9<\/strong><\/p>\n

Thay v\u00ec ch\u1ecdn m\u1ed9t trong hai, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p c\u1ea3 hai h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng trong tu\u1ea7n. \u0110i b\u1ed9 \u0111\u1ea3m nhi\u1ec7m vai tr\u00f2 t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng, c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, c\u00f2n yoga gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh, \u0111\u1ed9 d\u1ebbo dai, ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3.<\/p>\n

M\u1ed9t l\u1ecbch t\u1eadp \u0111\u01a1n gi\u1ea3n c\u00f3 th\u1ec3 l\u00e0 \u0111i b\u1ed9 nhanh 30 ph\u00fat t\u1eeb 4-5 ng\u00e0y m\u1ed7i tu\u1ea7n, xen k\u1ebd 2-3 bu\u1ed5i yoga. C\u00e1ch k\u1ebft h\u1ee3p n\u00e0y gi\u00fap c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i, gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng do v\u1eadn \u0111\u1ed9ng l\u1eb7p l\u1ea1i.<\/p>\n

N\u1ebfu m\u1ee5c ti\u00eau l\u00e0 gi\u1ea3m m\u1ee1, ch\u1ec9 t\u1eadp luy\u1ec7n th\u00ec ch\u01b0a \u0111\u1ee7. Ch\u1ebf \u0111\u1ed9 \u0103n c\u00e2n b\u1eb1ng, ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, b\u1ed5 sung \u0111\u1ee7 protein, duy tr\u00ec m\u1ee9c th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng h\u1ee3p l\u00fd m\u1edbi l\u00e0 nh\u1eefng y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh hi\u1ec7u qu\u1ea3 l\u00e2u d\u00e0i. Ngay c\u1ea3 khi \u0111i b\u1ed9 \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n yoga trong 30 ph\u00fat, k\u1ebft qu\u1ea3 gi\u1ea3m c\u00e2n v\u1eabn s\u1ebd h\u1ea1n ch\u1ebf n\u1ebfu t\u1ed5ng l\u01b0\u1ee3ng n\u0103ng l\u01b0\u1ee3ng n\u1ea1p v\u00e0o v\u01b0\u1ee3t qu\u00e1 m\u1ee9c c\u01a1 th\u1ec3 ti\u00eau hao.<\/p>\n\n\n\n
\n

L\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p nh\u1ea5t l\u00e0 h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 duy tr\u00ec l\u00e2u d\u00e0i. \u0110i b\u1ed9 mang l\u1ea1i \u01b0u th\u1ebf v\u1ec1 ti\u00eau hao calo, c\u00f2n yoga gi\u00fap c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh, linh ho\u1ea1t h\u01a1n. Khi \u0111\u01b0\u1ee3c k\u1ebft h\u1ee3p h\u1ee3p l\u00fd, c\u1ea3 hai s\u1ebd b\u1ed5 tr\u1ee3 cho nhau \u0111\u1ec3 x\u00e2y d\u1ef1ng m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\n
\n
\"\u0110i<\/div>\n
\n
\n \u0110i b\u1ed9 sau b\u1eefa \u0103n mang l\u1ea1i l\u1ee3i \u00edch g\u00ec cho s\u1ee9c kh\u1ecfe?\n <\/div>\n
\n

D\u00e0nh 10-20 ph\u00fat \u0111i b\u1ed9 nh\u1eb9 sau b\u1eefa \u0103n gi\u00fap ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft t\u1ed1t h\u01a1n, h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a, gi\u1ea3m nguy c\u01a1 t\u00edch m\u1ee1 v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n.<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
\n

https:\/\/www.24h.com.vn\/dep\/30-phut-yoga-hay-30-phut-di-bo-cach-nao-dot-nhieu-calo-hon-c78a1777168.html<\/p>\n","protected":false},"excerpt":{"rendered":"

SK\u0110S – C\u00f9ng d\u00e0nh 30 ph\u00fat \u0111\u1ec3 v\u1eadn \u0111\u1ed9ng, nh\u01b0ng yoga v\u00e0 \u0111i b\u1ed9 kh\u00f4ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng theo c\u00e1ch gi\u1ed1ng nhau. V\u1eady n\u1ebfu m\u1ee5c ti\u00eau l\u00e0 \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n, b\u1ea1n n\u00ean l\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp n\u00e0o? 1. 30 ph\u00fat \u0111i b\u1ed9 th\u01b0\u1eddng \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n yoga, nh\u01b0ng c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o<\/p>\n","protected":false},"author":1,"featured_media":4757,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-4756","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\/4756","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=4756"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/4756\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/4757"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4756"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4756"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4756"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}