{"id":4896,"date":"2026-07-19T06:47:19","date_gmt":"2026-07-18T23:47:19","guid":{"rendered":"https:\/\/useful.vn\/?p=4896"},"modified":"2026-07-19T06:47:19","modified_gmt":"2026-07-18T23:47:19","slug":"hlv-ca-nhan-tiet-lo-bi-quyet-giu-dang-cua-shakira-o-tuoi-49","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=4896","title":{"rendered":"HLV c\u00e1 nh\u00e2n ti\u1ebft l\u1ed9 b\u00ed quy\u1ebft gi\u1eef d\u00e1ng c\u1ee7a Shakira \u1edf tu\u1ed5i 49"},"content":{"rendered":"
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\n Theo HLV c\u00e1 nh\u00e2n Anna Kaiser, th\u00f3i quen \u0103n u\u1ed1ng khoa h\u1ecdc, t\u1eadp luy\u1ec7n ch\u0103m ch\u1ec9 v\u00e0 ch\u00fa tr\u1ecdng qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i gi\u00fap Shakira gi\u1eef d\u00e1ng \u1edf tu\u1ed5i 49. <\/strong><\/h2>\n
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\"N\u0103m<\/span><\/p>\n
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N\u0103m 2026, Shakira tr\u1edf l\u1ea1i v\u1edbi s\u00e2n kh\u1ea5u World Cup khi k\u1ebft h\u1ee3p c\u00f9ng Burna Boy trong ca kh\u00fac ‘Dai Dai’, b\u00e0i h\u00e1t ch\u00ednh th\u1ee9c FIFA World Cup 2026. \u1ea2nh: X<\/p>\n

\u1ede tu\u1ed5i 49, Shakira v\u1eabn duy tr\u00ec v\u00f3c d\u00e1ng s\u0103n ch\u1eafc v\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng b\u1ec1n b\u1ec9 \u0111\u1ec3 ho\u00e0n th\u00e0nh tour di\u1ec5n k\u00e9o d\u00e0i h\u00e0ng tr\u0103m bu\u1ed5i. Theo HLV c\u00e1 nh\u00e2n Anna Kaiser – ng\u01b0\u1eddi \u0111\u1ed3ng h\u00e0nh c\u00f9ng n\u1eef ca s\u0129 nhi\u1ec1u n\u0103m, \u0111\u1eb1ng sau th\u1ec3 l\u1ef1c \u0111\u00e1ng kinh ng\u1ea1c \u1ea5y l\u00e0 ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf ri\u00eang, k\u1ebft h\u1ee3p dinh d\u01b0\u1ee1ng khoa h\u1ecdc v\u00e0 qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i \u0111\u01b0\u1ee3c ch\u00fa tr\u1ecdng kh\u00f4ng k\u00e9m vi\u1ec7c t\u1eadp luy\u1ec7n.<\/p>\n

Xem khi\u00eau v\u0169 l\u00e0 b\u00e0i t\u1eadp cardio hi\u1ec7u qu\u1ea3 nh\u1ea5t<\/strong><\/p>\n

Kh\u00f4ng gi\u1ed1ng nhi\u1ec1u ngh\u1ec7 s\u0129 d\u00e0nh ph\u1ea7n l\u1edbn th\u1eddi gian trong ph\u00f2ng gym, Shakira bi\u1ebfn ch\u00ednh nh\u1eefng \u0111i\u1ec7u nh\u1ea3y th\u00e0nh h\u00ecnh th\u1ee9c r\u00e8n luy\u1ec7n tim m\u1ea1ch ch\u1ee7 \u0111\u1ea1o. Theo Anna Kaiser, c\u00e1c bu\u1ed5i t\u1eadp th\u01b0\u1eddng k\u1ebft h\u1ee3p nh\u1eefng chu\u1ed7i chuy\u1ec3n \u0111\u1ed9ng khi\u00eau v\u0169 c\u01b0\u1eddng \u0111\u1ed9 cao v\u1edbi c\u00e1c kho\u1ea3ng ngh\u1ec9 ng\u1eafn, gi\u00fap nh\u1ecbp tim lu\u00f4n \u0111\u01b0\u1ee3c duy tr\u00ec \u1edf m\u1ee9c t\u1ed1i \u01b0u \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n. Xen k\u1ebd l\u00e0 c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh v\u00e0 yoga nh\u1eb1m t\u0103ng kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3, gi\u1eef s\u1ef1 linh ho\u1ea1t v\u00e0 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. \u0110\u00e2y c\u0169ng l\u00e0 l\u00fd do Shakira c\u00f3 th\u1ec3 v\u1eeba h\u00e1t tr\u1ef1c ti\u1ebfp v\u1eeba th\u1ef1c hi\u1ec7n nh\u1eefng \u0111\u1ed9ng t\u00e1c v\u0169 \u0111\u1ea1o ph\u1ee9c t\u1ea1p trong th\u1eddi gian d\u00e0i m\u00e0 kh\u00f4ng b\u1ecb h\u1ee5t h\u01a1i.<\/p>\n

\u01afu ti\u00ean s\u1ee9c m\u1ea1nh h\u01a1n gi\u1ea3m c\u00e2n<\/strong><\/p>\n

M\u1ed9t \u0111i\u1ec3m \u0111\u00e1ng ch\u00fa \u00fd trong ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp c\u1ee7a Shakira l\u00e0 kh\u00f4ng t\u1eadp trung v\u00e0o vi\u1ec7c \u0111\u1ed1t c\u00e0ng nhi\u1ec1u calo c\u00e0ng t\u1ed1t. Anna Kaiser cho bi\u1ebft n\u1eef ca s\u0129 d\u00e0nh nhi\u1ec1u th\u1eddi gian cho c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh v\u1edbi t\u1ea1 nh\u1eb9, d\u00e2y kh\u00e1ng l\u1ef1c v\u00e0 c\u00e1c b\u00e0i t\u1eadp s\u1eed d\u1ee5ng tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 \u0111\u1ec3 duy tr\u00ec c\u01a1 b\u1eafp, t\u0103ng s\u1ef1 \u1ed5n \u0111\u1ecbnh v\u00f9ng l\u00f5i v\u00e0 b\u1ea3o v\u1ec7 kh\u1edbp. \u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng khi Shakira ph\u1ea3i bi\u1ec3u di\u1ec5n li\u00ean t\u1ee5c nhi\u1ec1u \u0111\u00eam trong tu\u1ea7n. C\u01a1 b\u1eafp kh\u1ecfe gi\u00fap c\u01a1 th\u1ec3 ch\u1ecbu t\u1ea3i t\u1ed1t h\u01a1n, gi\u1ea3m m\u1ec7t m\u1ecfi v\u00e0 ph\u1ee5c h\u1ed3i nhanh sau m\u1ed7i bu\u1ed5i di\u1ec5n.<\/p>\n

\"Shakira<\/span><\/p>\n

Shakira khoe v\u00f3c d\u00e1ng n\u00f3ng b\u1ecfng tr\u00ean s\u00e2n kh\u1ea5u. \u1ea2nh: Instagram Shakira<\/p>\n

\u0102n protein trong m\u1ecdi b\u1eefa ch\u00ednh<\/strong><\/p>\n

Shakira kh\u00f4ng theo c\u00e1c ch\u1ebf \u0111\u1ed9 \u0103n c\u1ef1c \u0111oan. Theo HLV Anna Kaiser, b\u1eefa s\u00e1ng c\u1ee7a n\u1eef ca s\u0129 th\u01b0\u1eddng g\u1ed3m tr\u1ee9ng, b\u01a1, c\u00e0 chua, d\u1ea7u \u00f4 liu c\u00f9ng sinh t\u1ed1 protein th\u1ef1c v\u1eadt ho\u1eb7c sinh t\u1ed1 rau xanh. B\u1eefa tr\u01b0a v\u00e0 b\u1eefa t\u1ed1i \u01b0u ti\u00ean c\u00e1, nhi\u1ec1u rau c\u1ee7 ho\u1eb7c salad nhi\u1ec1u m\u00e0u s\u1eafc. Protein v\u00e0 rau xu\u1ea5t hi\u1ec7n trong h\u1ea7u h\u1ebft c\u00e1c b\u1eefa \u0103n nh\u1eb1m h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp v\u00e0 t\u1ea1o c\u1ea3m gi\u00e1c no l\u00e2u. Thay v\u00ec \u0103n qu\u00e1 nhi\u1ec1u trong m\u1ed9t l\u1ea7n, Shakira chia kh\u1ea9u ph\u1ea7n h\u1ee3p l\u00fd \u0111\u1ec3 duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh su\u1ed1t ng\u00e0y, \u0111\u1eb7c bi\u1ec7t trong giai \u0111o\u1ea1n l\u01b0u di\u1ec5n.<\/p>\n

D\u00f9ng s\u00fap thay cho \u0111\u1ed3 \u0103n v\u1eb7t<\/strong><\/p>\n

M\u1ed9t chi ti\u1ebft th\u00fa v\u1ecb trong ch\u1ebf \u0111\u1ed9 \u0103n c\u1ee7a Shakira l\u00e0 l\u1ef1a ch\u1ecdn s\u00fap n\u00f3ng l\u00e0m b\u1eefa ph\u1ee5. Anna Kaiser cho bi\u1ebft khi nhi\u1ec1u ng\u01b0\u1eddi t\u00ecm \u0111\u1ebfn c\u00e0 ph\u00ea ho\u1eb7c b\u00e1nh ng\u1ecdt v\u00e0o gi\u1eefa bu\u1ed5i, Shakira th\u01b0\u1eddng d\u00f9ng m\u1ed9t b\u00e1t s\u00fap rau c\u1ee7 ho\u1eb7c s\u00fap gi\u00e0u dinh d\u01b0\u1ee1ng. M\u00f3n \u0103n n\u00e0y t\u1ea1o c\u1ea3m gi\u00e1c no l\u00e2u, cung c\u1ea5p n\u01b0\u1edbc cho c\u01a1 th\u1ec3 v\u00e0 h\u1ea1n ch\u1ebf vi\u1ec7c ti\u00eau th\u1ee5 c\u00e1c m\u00f3n \u0103n nhi\u1ec1u \u0111\u01b0\u1eddng. \u0110\u00e2y c\u0169ng l\u00e0 c\u00e1ch gi\u00fap ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng calo m\u00e0 kh\u00f4ng t\u1ea1o c\u1ea3m gi\u00e1c b\u1ecb \u00e9p bu\u1ed9c hay nh\u1ecbn \u0103n.<\/p>\n

Ch\u00fa tr\u1ecdng ph\u1ee5c h\u1ed3i kh\u00f4ng k\u00e9m t\u1eadp luy\u1ec7n<\/strong><\/p>\n

Kh\u00e1c v\u1edbi quan ni\u1ec7m c\u00e0ng t\u1eadp c\u00e0ng t\u1ed1t, Shakira d\u00e0nh nhi\u1ec1u th\u1eddi gian cho ph\u1ee5c h\u1ed3i. HLV Anna Kaiser ti\u1ebft l\u1ed9 n\u1eef ca s\u0129 c\u00f3 t\u00ecnh tr\u1ea1ng t\u0103ng \u0111\u1ed9 linh ho\u1ea1t c\u1ee7a kh\u1edbp, v\u00ec v\u1eady vi\u1ec7c ch\u0103m s\u00f3c c\u01a1 v\u00e0 kh\u1edbp \u0111\u01b0\u1ee3c \u0111\u1eb7t l\u00ean h\u00e0ng \u0111\u1ea7u. C\u00f4 th\u01b0\u1eddng s\u1eed d\u1ee5ng con l\u0103n massage, gi\u00e3n c\u01a1 v\u00e0 s\u1eafp x\u1ebfp l\u1ecbch t\u1eadp ph\u00f9 h\u1ee3p \u0111\u1ec3 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng trong th\u1eddi gian l\u01b0u di\u1ec5n. C\u00e1c chuy\u00ean gia y h\u1ecdc th\u1ec3 thao cho r\u1eb1ng ph\u1ee5c h\u1ed3i \u0111\u00fang c\u00e1ch gi\u00fap gi\u1ea3m vi\u00eam, c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng v\u00e0 k\u00e9o d\u00e0i tu\u1ed5i ngh\u1ec1 c\u1ee7a c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean c\u0169ng nh\u01b0 ngh\u1ec7 s\u0129 bi\u1ec3u di\u1ec5n.<\/p>\n

K\u1ef7 lu\u1eadt quan tr\u1ecdng h\u01a1n ph\u01b0\u01a1ng ph\u00e1p<\/strong><\/p>\n

\u0110i\u1ec1u \u0111\u00e1ng h\u1ecdc h\u1ecfi nh\u1ea5t t\u1eeb Shakira kh\u00f4ng ph\u1ea3i m\u1ed9t b\u00e0i t\u1eadp b\u00ed m\u1eadt hay th\u1ef1c \u0111\u01a1n \u0111\u1eb7c bi\u1ec7t, m\u00e0 l\u00e0 s\u1ef1 nh\u1ea5t qu\u00e1n. Trong nhi\u1ec1u n\u0103m, c\u00f4 duy tr\u00ec th\u00f3i quen v\u1eadn \u0111\u1ed9ng g\u1ea7n nh\u01b0 m\u1ed7i ng\u00e0y, \u0111i\u1ec1u ch\u1ec9nh c\u01b0\u1eddng \u0111\u1ed9 theo l\u1ecbch bi\u1ec3u di\u1ec5n, \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng v\u00e0 \u01b0u ti\u00ean gi\u1ea5c ng\u1ee7 c\u0169ng nh\u01b0 ph\u1ee5c h\u1ed3i. Ch\u00ednh s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa luy\u1ec7n t\u1eadp, dinh d\u01b0\u1ee1ng v\u00e0 k\u1ef7 lu\u1eadt l\u00e2u d\u00e0i gi\u00fap n\u1eef ca s\u0129 v\u1eabn gi\u1eef \u0111\u01b0\u1ee3c v\u00f3c d\u00e1ng s\u0103n ch\u1eafc, s\u1ee9c b\u1ec1n v\u00e0 phong \u0111\u1ed9 s\u00e2n kh\u1ea5u \u1edf tu\u1ed5i 49, ngay c\u1ea3 khi \u0111ang th\u1ef1c hi\u1ec7n m\u1ed9t trong nh\u1eefng tour di\u1ec5n l\u1edbn nh\u1ea5t s\u1ef1 nghi\u1ec7p.<\/p>\n

\"V\u00e0o<\/span><\/p>\n

V\u00e0o ng\u00e0y 19\/7, c\u00f4 s\u1ebd bi\u1ec3u di\u1ec5n ca kh\u00fac ch\u00ednh th\u1ee9c c\u1ee7a World Cup mang t\u00ean ‘Dai Dai’ trong tr\u1eadn chung k\u1ebft. \u1ea2nh: Instagram Shakira<\/p>\n

Shakira t\u00ean \u0111\u1ea7y \u0111\u1ee7 l\u00e0 Shakira Isabel Mebarak Ripoll, sinh n\u0103m 1977 t\u1ea1i Barranquilla, Colombia. C\u00f4 l\u00e0 ca s\u0129, nh\u1ea1c s\u0129, v\u0169 c\u00f4ng v\u00e0 nh\u00e0 s\u1ea3n xu\u1ea5t \u00e2m nh\u1ea1c n\u1ed5i ti\u1ebfng th\u1ebf gi\u1edbi v\u1edbi h\u01a1n ba th\u1eadp k\u1ef7 ho\u1ea1t \u0111\u1ed9ng ngh\u1ec7 thu\u1eadt. Shakira \u0111\u01b0\u1ee3c m\u1ec7nh danh l\u00e0 “N\u1eef ho\u00e0ng nh\u1ea1c Latin” nh\u1edd phong c\u00e1ch k\u1ebft h\u1ee3p pop, rock, Latin v\u00e0 nh\u1eefng \u0111i\u1ec7u m\u00faa b\u1ee5ng \u0111\u1eb7c tr\u01b0ng. C\u00f4 c\u00f3 nhi\u1ec1u b\u1ea3n hit to\u00e0n c\u1ea7u nh\u01b0 Hips Don’t Lie, Whenever, Wherever v\u00e0 Waka Waka (This Time for Africa). B\u00ean c\u1ea1nh \u00e2m nh\u1ea1c, Shakira t\u00edch c\u1ef1c tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng thi\u1ec7n nguy\u1ec7n trong l\u0129nh v\u1ef1c gi\u00e1o d\u1ee5c tr\u1ebb em th\u00f4ng qua Qu\u1ef9 Pies Descalzos v\u00e0 nhi\u1ec1u s\u00e1ng ki\u1ebfn qu\u1ed1c t\u1ebf.<\/p>\n

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\"Shakira<\/div>\n
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\n Shakira khoe d\u00e1ng n\u00f3ng b\u1ecfng v\u1edbi bikini \u1edf tu\u1ed5i U50\n <\/div>\n
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‘N\u1eef ho\u00e0ng nh\u1ea1c World Cup’ Shakira, 49 tu\u1ed5i, thu h\u00fat s\u1ef1 ch\u00fa \u00fd khi di\u1ec7n b\u1ed9 \u00e1o t\u1eafm \u0111\u1ecf r\u1ef1c khoe th\u00e2n h\u00ecnh s\u0103n ch\u1eafc trong k\u1ef3 ngh\u1ec9 \u1edf Miami, Florida.<\/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\/hlv-ca-nhan-tiet-lo-bi-quyet-giu-dang-cua-shakira-o-tuoi-49-c78a1778491.html<\/p>\n","protected":false},"excerpt":{"rendered":"

Theo HLV c\u00e1 nh\u00e2n Anna Kaiser, th\u00f3i quen \u0103n u\u1ed1ng khoa h\u1ecdc, t\u1eadp luy\u1ec7n ch\u0103m ch\u1ec9 v\u00e0 ch\u00fa tr\u1ecdng qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i gi\u00fap Shakira gi\u1eef d\u00e1ng \u1edf tu\u1ed5i 49. N\u0103m 2026, Shakira tr\u1edf l\u1ea1i v\u1edbi s\u00e2n kh\u1ea5u World Cup khi k\u1ebft h\u1ee3p c\u00f9ng Burna Boy trong ca kh\u00fac ‘Dai Dai’, b\u00e0i h\u00e1t ch\u00ednh th\u1ee9c<\/p>\n","protected":false},"author":1,"featured_media":4897,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-4896","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\/4896","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=4896"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/4896\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/4897"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4896"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4896"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4896"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}