\n\t\t\tNguy\u1ec5n Xu\u00e2n Th\u1ea1ch, 26 tu\u1ed5i, t\u1eadp gym t\u1eeb 5 n\u0103m tr\u01b0\u1edbc v\u00ec nghe m\u1ecdi ng\u01b0\u1eddi n\u00f3i t\u1eadp th\u1ec3 h\u00ecnh l\u00e0 c\u00e1ch t\u0103ng c\u00e2n nhanh nh\u1ea5t.\n\t\t<\/p>\n
\n\t\t\tNh\u1eefng ng\u00e0y \u0111\u1ea7u, anh loay hoay \u0111i t\u00ecm ph\u01b0\u01a1ng ph\u00e1p ph\u00f9 h\u1ee3p v\u1edbi b\u1ea3n th\u00e2n nh\u01b0ng kh\u00f4ng th\u00e0nh. C\u00e0ng t\u1eadp, anh nh\u1eadn ra th\u1ec3 h\u00ecnh kh\u00f4ng \u0111\u01a1n gi\u1ea3n l\u00e0 m\u1eb7c b\u1ed9 \u0111\u1ed3 th\u1ec3 thao, \u0111\u1ebfn ph\u00f2ng t\u1eadp r\u1ed3i t\u1eadp c\u00e1c b\u00e0i t\u1eadp cardio hay n\u00e2ng t\u1ea1, k\u00e9o x\u00e0 l\u00e0 c\u1ea3i thi\u1ec7n \u0111\u01b0\u1ee3c ngo\u1ea1i h\u00ecnh.\n\t\t<\/p>\n
\n\t\t\t“Ngo\u00e0i ki\u00ean tr\u00ec, b\u1ea1n ph\u1ea3i c\u00f3 ki\u1ebfn th\u1ee9c c\u0103n b\u1ea3n \u0111\u1ec3 t\u1eadp trung v\u00e0o \u0111i\u1ec3m m\u1ea1nh, tr\u00e1nh \u0111i\u1ec3m y\u1ebfu, gi\u1ea3m b\u1edbt ch\u1ea5n th\u01b0\u01a1ng”, Th\u1ea1ch n\u00f3i.\n\t\t<\/p>\n
\n\t\t\tL\u00ean l\u1ea1i d\u00e2y c\u00f3t, anh b\u1eaft \u0111\u1ea7u t\u00ecm hi\u1ec3u c\u00e1c kh\u00e1i ni\u1ec7m t\u0103ng c\u01a1, gi\u1ea3m m\u1ee1 hay m\u1ed9t s\u1ed1 t\u00ean b\u00e0i t\u1eadp b\u1eb1ng ti\u1ebfng Anh. Th\u1ea1ch l\u1ea5y t\u1ea5m g\u01b0\u01a1ng “vai u, th\u1ecbt b\u1eafp” xung quanh \u0111\u1ec3 c\u00f3 th\u00eam \u0111\u1ed9ng l\u1ef1c m\u1ed7i ng\u00e0y.\n\t\t<\/p>\n
\t\t\t\t\t\t![](\"https:\/\/i1-suckhoe.vnecdn.net\/2020\/06\/25\/1-2554-1593061220.jpg?w=680&h=0&q=100&dpr=1&fit=crop&s=pUjMvsT1v6g3TEiM-xIa0g\")
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\n\t\t\t\t\tNguy\u1ec5n Xu\u00e2n Th\u1ea1ch hi\u1ec7n l\u00e0 hu\u1ea5n luy\u1ec7n vi\u00ean th\u1ec3 h\u00ecnh t\u1ea1i H\u00e0 N\u1ed9i. \u1ea2nh: <\/p>\n<\/figcaption>\n<\/figure>\n
\n\t\t\tAnh cho bi\u1ebft, c\u01a1 th\u1ec3 kh\u1ecfe ph\u1ea7n tay, l\u01b0ng, vai v\u00ec khi t\u1eadp lu\u00f4n c\u1ea3m nh\u1eadn l\u1ef1c t\u00e1c \u0111\u1ed9ng l\u00ean r\u00f5 r\u00e0ng h\u01a1n c\u01a1 \u0111\u00f9i. Do \u0111\u00f3, anh \u01b0u ti\u00ean b\u00e0i t\u1eadp cho th\u00e2n tr\u00ean v\u00e0 c\u1ea9n tr\u1ecdng khi n\u00e2ng t\u1ea1 b\u1eb1ng \u0111\u00f9i hay squat. Ch\u00e0ng trai g\u1ea7n nh\u01b0 h\u1ecdc l\u1ea1i t\u1eeb \u0111\u1ea7u, t\u1eeb b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0 \u0111\u1ee9ng t\u01b0 th\u1ebf \u0111\u00fang, ch\u1ecdn m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p r\u1ed3i n\u00e2ng d\u1ea7n ch\u1ee9 kh\u00f4ng “th\u00edch g\u00ec t\u1eadp n\u1ea5y” nh\u01b0 tr\u01b0\u1edbc.\n\t\t<\/p>\n
\n\t\t\tB\u00e0i t\u1eadp \u0111\u01b0\u1ee3c chia theo ng\u00e0y, ng\u00e0y t\u1eadp l\u01b0ng, vai, ng\u00e0y t\u1eadp ch\u00e2n, ng\u1ef1c. M\u1ed7i bu\u1ed5i k\u00e9o d\u00e0i t\u1eeb m\u1ed9t ti\u1ebfng \u0111\u1ebfn m\u1ed9t ti\u1ebfng r\u01b0\u1ee1i. Trong 6 th\u00e1ng \u0111\u1ea7u ti\u00ean, c\u01a1 th\u1ec3 anh c\u00f3 nhi\u1ec1u kh\u00e1c bi\u1ec7t, t\u0103ng 5 kg, b\u1ee5ng n\u1ed5i m\u00fai, tay v\u00e0 vai l\u1ed9 r\u00f5 c\u01a1.\n\t\t<\/p>\n
\n\t\t\t“B\u1ea1n ph\u1ea3i hi\u1ec3u v\u00e0 \u0111i\u1ec1u khi\u1ec3n \u0111\u01b0\u1ee3c c\u01a1 b\u1eafp c\u1ee7a m\u00ecnh, ph\u1ea3i c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c b\u00e0i t\u1eadp \u0111\u00f3 t\u00e1c \u0111\u1ed9ng v\u00e0o c\u01a1 b\u1eafp nh\u01b0 th\u1ebf n\u00e0o th\u00ec b\u00e0i t\u1eadp m\u1edbi c\u00f3 hi\u1ec7u qu\u1ea3”, Th\u1ea1ch n\u00f3i.\n\t\t<\/p>\n
\n\t\t\tC\u00f9ng v\u1edbi t\u1eadp luy\u1ec7n, Th\u1ea1ch l\u00e0m quen v\u1edbi ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng m\u1edbi v\u00e0 t\u1ef1 n\u1ea5u \u0111\u1ec3 ki\u1ec3m so\u00e1t kh\u1ea9u ph\u1ea7n \u0103n cho m\u00ecnh. Theo anh, m\u1ed7i ng\u01b0\u1eddi c\u00f3 ch\u1ebf \u0111\u1ed9 \u0103n kh\u00e1c bi\u1ec7t, ph\u00f9 h\u1ee3p v\u1edbi s\u1edf th\u00edch v\u00e0 c\u01a1 \u0111\u1ecba. Anh khuy\u00ean c\u00e1c b\u1ea1n t\u1eadp gym kh\u00f4ng n\u00ean \u00e1p d\u1ee5ng ch\u1ebf \u0111\u1ed9 \u0103n m\u1eabu hay \u0103n theo m\u1ea1ng d\u1eabn \u0111\u1ebfn ph\u1ea3n t\u00e1c d\u1ee5ng.\n\t\t<\/p>\n
\n\t\t\t\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi t\u1eadp gi\u1ea3m c\u00e2n, l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o ph\u1ea3i \u00edt h\u01a1n th\u1ea3i ra c\u00f2n ng\u01b0\u1eddi t\u0103ng c\u00e2n ph\u1ea3i \u0103n nhi\u1ec1u b\u1eefa, kh\u00f4ng \u0111\u1ec3 \u0111\u00f3i, h\u1ea1n ch\u1ebf \u0111\u1ed3 \u0103n d\u1ea7u m\u1ee1, ch\u1ea5t th\u00edch th\u00edch, ng\u1ee7 \u0111\u1ee7, u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc. B\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 tinh b\u1ed9t, protein, ch\u1ea5t b\u00e9o, vitamin, ph\u00f9 h\u1ee3p v\u1edbi m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng trong ng\u00e0y, ph\u00f9 h\u1ee3p chi\u1ec1u cao, c\u00e2n n\u1eb7ng t\u1eebng ng\u01b0\u1eddi.\n\t\t<\/p>\n
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