{"id":5670,"date":"2021-02-02T14:45:40","date_gmt":"2021-02-02T07:45:40","guid":{"rendered":"https:\/\/vienthammykhothi.vn\/?p=5670"},"modified":"2021-08-22T10:09:13","modified_gmt":"2021-08-22T03:09:13","slug":"giam-can-sau-trung-thu","status":"publish","type":"post","link":"https:\/\/dhcs.vn\/vtm\/giam-can-sau-trung-thu.html","title":{"rendered":"B\u00ed quy\u1ebft gi\u1ea3m c\u00e2n sau m\u00f9a Trung thu"},"content":{"rendered":"\n<p>H\u00e0ng n\u0103m, c\u1ee9 v\u00e0o r\u1eb1m th\u00e1ng 8 (15\/8) \u00e2m l\u1ecbch,ch\u00fang ta l\u1ea1i c\u00f3 d\u1ecbp qu\u00e2y qu\u1ea7n b\u00ean ng\u01b0\u1eddi th\u00e2n, b\u1ea1n b\u00e8 v\u00e0 th\u01b0\u1edfng th\u1ee9c nh\u1eefng chi\u1ebfc b\u00e1nh Trung thu \u0111\u1ee7 \u0111\u1ea7y h\u01b0\u01a1ng v\u1ecb. B\u00e1nh Trung thu r\u1ea5t gi\u00e0u calories, nguy\u00ean nh\u00e2n ch\u00ednh khi\u1ebfn ch\u00fang ta b\u1ecb t\u0103ng c\u00e2n. B\u1ecf t\u00fai ngay 3 ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u00e2n sau Trung thu \u0111\u1ec3 c\u00f3 th\u1ec3 l\u1ea5y l\u1ea1i v\u00f3c d\u00e1ng thon g\u1ecdn nhanh nh\u1ea5t c\u00f3 th\u1ec3 nh\u00e9.<\/p>\n\n\n\n<div class=\"wp-block-image is-style-default\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"600\" height=\"399\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/02\/giam-can-sau-trung-thu-1.jpg\" alt=\"B\u00e1nh Trung thu ch\u1ee9a r\u1ea5t nhi\u1ec1u calo s\u1ebd r\u1ea5t d\u1ec5 khi\u1ebfn ch\u00fang ta b\u1ecb t\u0103ng c\u00e2n\" class=\"wp-image-5671\"\/><figcaption><em>B\u00e1nh Trung thu ch\u1ee9a r\u1ea5t nhi\u1ec1u calo s\u1ebd r\u1ea5t d\u1ec5 khi\u1ebfn ch\u00fang ta b\u1ecb t\u0103ng c\u00e2n<\/em><\/figcaption><\/figure><\/div>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_11 counter-hierarchy\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">N\u1ed9i dung<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class=\"ez-toc-list ez-toc-list-level-1\"><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dhcs.vn\/vtm\/giam-can-sau-trung-thu.html#Xay_dung_thuc_don_giam_can_sau_le_Trung_Thu\" title=\"X\u00e2y d\u1ef1ng th\u1ef1c \u0111\u01a1n gi\u1ea3m c\u00e2n sau l\u1ec5 Trung Thu\">X\u00e2y d\u1ef1ng th\u1ef1c \u0111\u01a1n gi\u1ea3m c\u00e2n sau l\u1ec5 Trung Thu<\/a><ul class=\"ez-toc-list-level-3\"><li class=\"ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dhcs.vn\/vtm\/giam-can-sau-trung-thu.html#Han_che_duong_va_tinh_bot\" title=\"H\u1ea1n ch\u1ebf \u0111\u01b0\u1eddng v\u00e0 tinh b\u1ed9t\">H\u1ea1n ch\u1ebf \u0111\u01b0\u1eddng v\u00e0 tinh b\u1ed9t<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dhcs.vn\/vtm\/giam-can-sau-trung-thu.html#An_nhieu_protein,_rau_xanh_va_chat_beo_tot\" title=\"\u0102n nhi\u1ec1u protein, rau xanh v\u00e0 ch\u1ea5t b\u00e9o t\u1ed1t\">\u0102n nhi\u1ec1u protein, rau xanh v\u00e0 ch\u1ea5t b\u00e9o t\u1ed1t<\/a><\/li><\/ul><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dhcs.vn\/vtm\/giam-can-sau-trung-thu.html#Thuc_hien_bai_tap_giam_can_cap_toc_sau_Trung_Thu\" title=\"Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c sau Trung Thu\">Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp gi\u1ea3m c\u00e2n c\u1ea5p t\u1ed1c sau Trung Thu<\/a><ul class=\"ez-toc-list-level-3\"><li class=\"ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dhcs.vn\/vtm\/giam-can-sau-trung-thu.html#Dong_tac_Plank\" title=\"\u0110\u1ed9ng&nbsp;t\u00e1c Plank\">\u0110\u1ed9ng&nbsp;t\u00e1c Plank<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dhcs.vn\/vtm\/giam-can-sau-trung-thu.html#Dong_tac_Squat\" title=\"\u0110\u1ed9ng t\u00e1c Squat\">\u0110\u1ed9ng t\u00e1c Squat<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dhcs.vn\/vtm\/giam-can-sau-trung-thu.html#Dong_tac_Pushup\" title=\"\u0110\u1ed9ng t\u00e1c Push-up\">\u0110\u1ed9ng t\u00e1c Push-up<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dhcs.vn\/vtm\/giam-can-sau-trung-thu.html#Dong_tac_Crunch\" title=\"\u0110\u1ed9ng t\u00e1c Crunch\">\u0110\u1ed9ng t\u00e1c Crunch<\/a><\/li><\/ul><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dhcs.vn\/vtm\/giam-can-sau-trung-thu.html#Tro_ve_voi_che_do_sinh_hoat_lanh_manh\" title=\"Tr\u1edf v\u1ec1 v\u1edbi ch\u1ebf \u0111\u1ed9 sinh ho\u1ea1t l\u00e0nh m\u1ea1nh\">Tr\u1edf v\u1ec1 v\u1edbi ch\u1ebf \u0111\u1ed9 sinh ho\u1ea1t l\u00e0nh m\u1ea1nh<\/a><\/li><\/ul><\/nav><\/div>\n<h2 id=\"h-x-y-d-ng-th-c-n-gi-m-c-n-sau-l-trung-thu\"><span class=\"ez-toc-section\" id=\"Xay_dung_thuc_don_giam_can_sau_le_Trung_Thu\"><\/span><strong>X\u00e2y d\u1ef1ng th\u1ef1c \u0111\u01a1n gi\u1ea3m c\u00e2n<\/strong> sau l\u1ec5 Trung Thu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 id=\"h-h-n-ch-ng-v-tinh-b-t\"><span class=\"ez-toc-section\" id=\"Han_che_duong_va_tinh_bot\"><\/span><strong>H\u1ea1n ch\u1ebf \u0111\u01b0\u1eddng v\u00e0 tinh b\u1ed9t<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Tinh b\u1ed9t l\u00e0 lo\u1ea1i th\u1ef1c ph\u1ea9m c\u00f3 kh\u1ea3 n\u0103ng k\u00edch th\u00edch s\u1ef1 ti\u1ebft Insulin nhi\u1ec1u nh\u1ea5t, l\u00e0 hormone l\u01b0u tr\u1eef ch\u1ea5t b\u00e9o trong c\u01a1 th\u1ec3. Ch\u1ebf \u0111\u1ed9 \u0103n kh\u00f4ng tinh b\u1ed9t gi\u00fap l\u00e0m gi\u1ea3m l\u01b0\u1ee3ng Insulin ti\u1ebft ra, khi\u1ebfn c\u01a1 th\u1ec3 ph\u1ea3i \u0111\u1ed1t ch\u00e1y l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o d\u1ef1 tr\u1eef \u0111\u1ec3 l\u1ea5y n\u0103ng l\u01b0\u1ee3ng cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng trong ng\u00e0y, \u0111\u1ed3ng th\u1eddi gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0 cu\u1ed1i c\u00f9ng s\u1ebd \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c \u0111\u00edch gi\u1ea3m c\u00e2n.<\/p>\n\n\n\n<p>Nh\u01b0ng b\u1ea1n c\u1ea7n bi\u1ebft r\u1eb1ng kh\u00f4ng ph\u1ea3i lo\u1ea1i tinh b\u1ed9t n\u00e0o c\u0169ng l\u00e0 th\u1ee7 ph\u1ea1m khi\u1ebfn c\u00e2n n\u1eb7ng t\u0103ng l\u00ean. V\u00ec c\u00f3 m\u1ed9t s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u tinh b\u1ed9t nh\u01b0ng l\u1ea1i t\u1ed1t cho s\u1ee9c kh\u1ecfe c\u0169ng nh\u01b0 g\u00f3p ph\u1ea7n gi\u1eef g\u00ecn v\u00f3c d\u00e1ng cho ch\u1ecb em. V\u00ec v\u1eady b\u1ea1n c\u00f3 th\u1ec3 cung c\u1ea5p tinh b\u1ed9t v\u1edbi c\u00e1c th\u1ef1c ph\u1ea9m nh\u01b0 g\u1ea1o l\u1ee9t, khoai lang, y\u1ebfn m\u1ea1ch, c\u00e1c lo\u1ea1i \u0111\u1eadu,.. trong kh\u1ea9u ph\u1ea7n \u0103n h\u00e0ng ng\u00e0y v\u00e0 h\u1ea1n ch\u1ebf \u0111\u01b0\u1eddng, s\u1eefa, k\u1eb9o, n\u01b0\u1edbc ng\u1ecdt, b\u00e1nh,\u2026<\/p>\n\n\n\n<h3 id=\"h-n-nhi-u-protein-rau-xanh-v-ch-t-b-o-t-t\"><span class=\"ez-toc-section\" id=\"An_nhieu_protein,_rau_xanh_va_chat_beo_tot\"><\/span><strong>\u0102n nhi\u1ec1u protein, rau xanh v\u00e0 ch\u1ea5t b\u00e9o t\u1ed1t<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>B\u00ean c\u1ea1nh vi\u1ec7c ki\u00eang nh\u1eefng lo\u1ea1i th\u1ee9c \u0103n k\u1ec3 tr\u00ean, m\u1ed7i b\u1eefa \u0103n n\u00ean k\u1ebft h\u1ee3p gi\u1eefa c\u00e1c th\u1ef1c ph\u1ea9m cung c\u1ea5p protein, ch\u1ea5t b\u00e9o v\u00e0 rau \u00edt tinh b\u1ed9t \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 ch\u00fang ta s\u1ebd c\u00f3 c\u1ea3m gi\u00e1c no l\u00e2u h\u01a1n, t\u1eeb \u0111\u00f3 kh\u00f4ng th\u00e8m \u0103n, \u0103n \u00edt h\u01a1n. Ngo\u00e0i ra, ch\u1ebf \u0111\u1ed9 \u0103n l\u00e0nh m\u1ea1nh v\u1edbi th\u1ef1c ph\u1ea9m ch\u1ee7 y\u1ebfu l\u00e0 th\u1ecbt v\u00e0 rau qu\u1ea3 s\u1ebd cung c\u1ea5p cho b\u1ea1n \u0111\u1ea7y \u0111\u1ee7 ch\u1ea5t x\u01a1, vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n \u0111\u01b0\u1ee3c kh\u1ecfe m\u1ea1nh. Ngu\u1ed3n ch\u1ea5t b\u00e9o t\u1ed1t gi\u00fap gi\u1eef c\u1ea3m gi\u00e1c no, tr\u00e1nh t\u1ee5t, t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft, ki\u1ec3m so\u00e1t c\u01a1n th\u00e8m \u0103n.<\/p>\n\n\n\n<div class=\"wp-block-image is-style-default\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"600\" height=\"314\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/02\/giam-can-sau-trung-thu-2.jpg\" alt=\"X\u00e2y d\u1ef1ng th\u1ef1c \u0111\u01a1n l\u00e0nh m\u1ea1nh \u0111\u1ec3 gi\u1ea3m c\u00e2n sau trung thu\" class=\"wp-image-5672\"\/><figcaption><em>Protein kh\u00f4ng ch\u1ec9 gi\u00fap gi\u1ea3m c\u00e2n \u0111\u00e2u, m\u00e0 n\u00f3 c\u00f2n c\u00f3 th\u1ec3 ng\u0103n b\u1ea1n kh\u00f4ng t\u0103ng c\u00e2n<\/em><\/figcaption><\/figure><\/div>\n\n\n\n<ul><li>M\u1ed9t s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng protein c\u00f3 ch\u1ea5t b\u00e9o th\u1ea5p nh\u01b0: Th\u1ecbt g\u00e0, th\u1ecbt b\u00f2 n\u1ea1c, c\u00e1 ng\u1eeb, l\u00f2ng tr\u1eafng tr\u1ee9ng, ph\u00f4 mai \u00edt b\u00e9o, \u0111\u1eadu h\u0169,&#8230;<\/li><li>M\u1ed9t s\u1ed1 lo\u1ea1i rau kh\u00f4ng ch\u1ee9a tinh b\u1ed9t m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o: d\u01b0a leo, b\u00f4ng c\u1ea3i xanh, s\u00fap l\u01a1, rau bina, qu\u1ea3 b\u00ed, \u1edbt, c\u00e0 t\u00edm, c\u1ea3i b\u1eafp,&#8230;<\/li><li>C\u00e1c th\u1ef1c ph\u1ea9m cung c\u1ea5p ch\u1ea5t b\u00e9o t\u1ed1t nh\u01b0 d\u1ea7u d\u1eeba, b\u01a1, d\u1ea7u oliu, h\u1ea1nh nh\u00e2n,&#8230;<\/li><\/ul>\n\n\n\n<h2 id=\"h-th-c-hi-n-b-i-t-p-gi-m-c-n-c-p-t-c-sau-trung-thu\"><span class=\"ez-toc-section\" id=\"Thuc_hien_bai_tap_giam_can_cap_toc_sau_Trung_Thu\"><\/span><strong>Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp gi\u1ea3m c\u00e2n<\/strong> c\u1ea5p t\u1ed1c sau Trung Thu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 id=\"h-ng-t-c-plank\"><span class=\"ez-toc-section\" id=\"Dong_tac_Plank\"><\/span><strong>\u0110\u1ed9ng&nbsp;t\u00e1c Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>&#8211;&nbsp; C\u00f4ng d\u1ee5ng:<\/strong><\/p>\n\n\n\n<ul><li>Gi\u1ea3m m\u1ee1 b\u1ee5ng, gi\u00fap v\u00f9ng b\u1ee5ng s\u0103n ch\u1eafc h\u01a1n.<\/li><li>C\u1ea3i thi\u1ec7n t\u00ednh linh ho\u1ea1t c\u1ee7a kh\u1edbp.<\/li><li>Gi\u1ea3m \u0111au l\u01b0ng.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image is-style-default\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"600\" height=\"450\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/02\/giam-can-sau-trung-thu-3.jpg\" alt=\"\u0110\u1ed9ng t\u00e1c Plank gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 sau m\u00f9a trung thu\" class=\"wp-image-5673\" srcset=\"https:\/\/dhcs.vn\/vtm\/wp-content\/uploads\/2021\/02\/giam-can-sau-trung-thu-3.jpg 600w, https:\/\/dhcs.vn\/vtm\/wp-content\/uploads\/2021\/02\/giam-can-sau-trung-thu-3-533x400.jpg 533w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption><em>\u0110\u1ed9ng t\u00e1c Plank gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3<\/em><\/figcaption><\/figure><\/div>\n\n\n\n<p><strong>&#8211; &nbsp;C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n\n\n\n<p>B\u1eaft \u0111\u1ea7u b\u1eb1ng t\u01b0 th\u1ebf n\u1eb1m s\u1ea5p, ch\u1ed1ng hai khu\u1ef7u tay vu\u00f4ng g\u00f3c ngay d\u01b0\u1edbi vai. Sau \u0111\u00f3, nh\u00f3n hai m\u0169i ch\u00e2n, n\u00e2ng th\u00e2n ng\u01b0\u1eddi l\u00ean v\u00e0 gi\u1eef l\u01b0ng, h\u00f4ng, c\u1ed5 th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng. Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 20 gi\u00e2y, si\u1ebft ch\u1eb7t ph\u1ea7n c\u01a1 b\u1ee5ng v\u00e0 duy tr\u00ec nh\u1ecbp th\u1edf \u0111\u1ec1u. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c t\u1eeb 3 \u0111\u1ebfn 5 l\u1ea7n.<\/p>\n\n\n\n<h3 id=\"h-ng-t-c-squat\"><span class=\"ez-toc-section\" id=\"Dong_tac_Squat\"><\/span><strong>\u0110\u1ed9ng t\u00e1c Squat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>&#8211;&nbsp; C\u00f4ng d\u1ee5ng:<\/strong><\/p>\n\n\n\n<ul><li>H\u1ed7 tr\u1ee3 b\u1eafp \u0111\u00f9i kh\u1ecfe h\u01a1n v\u00e0 thon g\u1ecdn h\u01a1n.<\/li><li>Gi\u00fap v\u00f2ng 3 g\u1ecdn g\u00e0ng v\u00e0 s\u0103n ch\u1eafc.<\/li><li>C\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 d\u00e1ng v\u00f3c c\u1ee7a c\u01a1 th\u1ec3.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image is-style-default\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"600\" height=\"435\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/02\/giam-can-sau-trung-thu-4.jpg\" alt=\"T\u1eadp \u0111\u1ed9ng t\u00e1c Squat gi\u00fap b\u1ea1n s\u1edf h\u1eefu m\u1ed9t v\u00f2ng 3 s\u0103n ch\u1eafc v\u00e0 g\u1ee3i c\u1ea3m, ti\u00eau l\u01b0\u1ee3ng m\u1ee1 th\u1eeba do b\u00e1nh trung thu g\u00e2y ra\" class=\"wp-image-5674\" srcset=\"https:\/\/dhcs.vn\/vtm\/wp-content\/uploads\/2021\/02\/giam-can-sau-trung-thu-4.jpg 600w, https:\/\/dhcs.vn\/vtm\/wp-content\/uploads\/2021\/02\/giam-can-sau-trung-thu-4-552x400.jpg 552w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption><em>T\u1eadp \u0111\u1ed9ng t\u00e1c Squat gi\u00fap b\u1ea1n s\u1edf h\u1eefu m\u1ed9t v\u00f2ng 3 s\u0103n ch\u1eafc v\u00e0 g\u1ee3i c\u1ea3m<\/em><\/figcaption><\/figure><\/div>\n\n\n\n<p><strong>&#8211; &nbsp;C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n\n\n\n<p>T\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng ng\u01b0\u1eddi, hai tay gi\u01a1 ph\u00eda tr\u01b0\u1edbc, hai ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng h\u00f4ng. T\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng sao cho hai \u0111\u00f9i song song v\u1edbi m\u1eb7t \u0111\u1ea5t, l\u01b0ng v\u1eabn gi\u1eef th\u1eb3ng, hai \u0111\u1ea7u g\u1ed1i kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n. \u0110\u1ebfm \u0111\u1ebfn 5 r\u1ed3i th\u1ea3 l\u1ecfng tr\u1edf l\u1ea1i t\u01b0 th\u1ebf \u0111\u1ee9ng ban \u0111\u1ea7u.<\/p>\n\n\n\n<h3 id=\"h-ng-t-c-push-up\"><span class=\"ez-toc-section\" id=\"Dong_tac_Pushup\"><\/span><strong>\u0110\u1ed9ng t\u00e1c Push-up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>&#8211;  C\u00f4ng d\u1ee5ng:&nbsp;<\/strong><\/p>\n\n\n\n<ul><li>Gi\u00fap n\u00e2ng c\u01a1 ng\u1ef1c v\u00e0 \u0111\u00f4i tay r\u1eafn ch\u1eafc h\u01a1n.<\/li><li>\u0110\u1ed9ng t\u00e1c n\u00e0y t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u01a1 core v\u00e0 c\u01a1 b\u1ee5ng do \u0111\u00f3 h\u00edt \u0111\u1ea5t c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m m\u1ee1 b\u1ee5ng.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image is-style-default\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"600\" height=\"296\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/02\/giam-can-sau-trung-thu-5.jpg\" alt=\"Bu\u1ed5i s\u00e1ng l\u00e0 th\u1eddi \u0111i\u1ec3m t\u1ed1t nh\u1ea5t th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c Push-up \u0111\u1ec3 guamr c\u00e2n sau trung thu\" class=\"wp-image-5675\"\/><figcaption><em>Bu\u1ed5i s\u00e1ng l\u00e0 th\u1eddi \u0111i\u1ec3m t\u1ed1t nh\u1ea5t \u0111\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c Push-up<\/em><\/figcaption><\/figure><\/div>\n\n\n\n<p><strong>&#8211; C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n\n\n\n<ul><li>\u0110\u1ea7u ti\u00ean, b\u1ea1n n\u00ean h\u00edt th\u1edf th\u1eadt s\u00e2u \u1edf t\u01b0 th\u1ebf \u01b0\u1ee1n c\u0103ng ng\u01b0\u1eddi kho\u1ea3ng 3 l\u1ea7n. Sau \u0111\u00f3, n\u1eb1m s\u1ea5p \u1edf t\u01b0 th\u1ebf tay ch\u1ed1ng xu\u1ed1ng s\u00e0n nh\u00e0, n\u00e2ng c\u01a1 th\u1ec3 \u0111\u1ee9ng b\u1eb1ng m\u0169i ch\u00e2n. Hai ch\u00e2n h\u01a1i kh\u00e9p l\u1ea1i, \u0111\u1ec3 song song v\u1edbi nhau, th\u1ea3 l\u1ecfng \u0111\u1ea7u g\u1ed1i.<\/li><li>Khu\u1ef7u tay v\u00e0 vai th\u1eb3ng h\u00e0ng v\u1edbi nhau. C\u00e1nh tay vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng \u0111\u1ea5t, h\u01b0\u1edbng l\u00ean tr\u00ean.<\/li><li>Th\u1ea3 l\u1ecfng vai, h\u01a1i co vai v\u00e0o trong m\u1ed9t ch\u00fat. M\u1eb7t kh\u00f4ng ng\u01b0\u1edbc nh\u00ecn m\u00e0 ch\u1ec9 d\u00f9ng m\u1eaft nh\u00ecn xi\u00ean 45 \u0111\u1ed9 xu\u1ed1ng ph\u00eda tr\u01b0\u1edbc. N\u00ean th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y kho\u1ea3ng 30 l\u1ea7n.<\/li><\/ul>\n\n\n\n<h3 id=\"h-ng-t-c-crunch\"><span class=\"ez-toc-section\" id=\"Dong_tac_Crunch\"><\/span><strong>\u0110\u1ed9ng t\u00e1c Crunch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>&#8211; C\u00f4ng d\u1ee5ng: <\/strong><\/p>\n\n\n\n<ul><li>T\u00e1c \u0111\u1ed9ng to\u00e0n b\u1ed9 l\u00ean c\u00e1c nh\u00f3m c\u01a1 th\u1eb3ng, ch\u00e9o h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc h\u01a1n.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image is-style-default\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"600\" height=\"420\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/02\/giam-can-sau-trung-thu-6.jpg\" alt=\"T\u1eadp \u0111\u1ec1u \u0111\u1eb7n c\u00e1c b\u00e0i t\u1eadp tr\u00ean \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n sau trung thu t\u1ed1t nh\u1ea5t\" class=\"wp-image-5676\" srcset=\"https:\/\/dhcs.vn\/vtm\/wp-content\/uploads\/2021\/02\/giam-can-sau-trung-thu-6.jpg 600w, https:\/\/dhcs.vn\/vtm\/wp-content\/uploads\/2021\/02\/giam-can-sau-trung-thu-6-571x400.jpg 571w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption><em>T\u1eadp \u0111\u1ec1u \u0111\u1eb7n c\u00e1c b\u00e0i t\u1eadp tr\u00ean \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t<\/em><\/figcaption><\/figure><\/div>\n\n\n\n<p><strong>&#8211; C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n\n\n\n<ul><li>N\u1eb1m th\u1eb3ng sao cho \u0111\u1ea7u, l\u01b0ng v\u00e0 m\u00f4ng \u00e1p s\u00e1t m\u1eb7t \u0111\u1ea5t. Hai ch\u00e2n ch\u1ed1ng l\u00ean t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i. Tay \u0111\u1ee1 ph\u1ea7n \u0111\u1ea7u ho\u1eb7c du\u1ed7i th\u1eb3ng l\u00ean tr\u00ean.<\/li><li>G\u1eadp ng\u01b0\u1eddi l\u00ean \u0111\u1ed3ng th\u1eddi h\u00edt s\u00e2u v\u00e0o. Sau \u0111\u00f3, h\u1ea1 ng\u01b0\u1eddi v\u1ec1 v\u1ecb tr\u00ed c\u0169 v\u00e0 th\u1edf ra.<\/li><\/ul>\n\n\n\n<h2 id=\"h-tr-v-v-i-ch-sinh-ho-t-l-nh-m-nh\"><span class=\"ez-toc-section\" id=\"Tro_ve_voi_che_do_sinh_hoat_lanh_manh\"><\/span><strong>Tr\u1edf v\u1ec1 v\u1edbi ch\u1ebf \u0111\u1ed9 sinh ho\u1ea1t l\u00e0nh m\u1ea1nh<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c<\/strong><\/p>\n\n\n\n<ul><li>Nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 \u0111\u1ee7 gi\u1ea5c c\u00f3 xu h\u01b0\u1edbng th\u00edch nh\u1eefng th\u1ef1c ph\u1ea9m t\u1ed1t cho s\u1ee9c kh\u1ecfe, gi\u00fap gi\u1ea3m th\u00e8m \u0103n nh\u1eefng th\u1ef1c ph\u1ea9m kh\u00f4ng l\u00e0nh m\u1ea1nh. Ng\u1ee7 ngon v\u00e0 \u0111\u1ee7 gi\u1ea5c s\u1ebd khi\u1ebfn b\u1ea1n no l\u00e2u h\u01a1n, gi\u00fap h\u1ea1n ch\u1ebf c\u01a1n \u0111\u00f3i.<\/li><\/ul>\n\n\n\n<p><strong>H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng c\u00e1c ch\u1ea5t k\u00edch th\u00edch: n\u01b0\u1edbc ng\u1ecdt, r\u01b0\u1ee3u, bia,&#8230;<\/strong><\/p>\n\n\n\n<ul><li>1 Gram c\u1ed3n cung c\u1ea5p 7 kcal, m\u1ed7i lon bia cung c\u1ea5p t\u1edbi 150 kcal, khi u\u1ed1ng m\u1ed9t l\u01b0\u1ee3ng qu\u00e1 l\u1edbn v\u1eabn khi\u1ebfn ch\u00fang ta c\u00f3 c\u1ea3m gi\u00e1c no v\u00e0 l\u00e0m t\u0103ng n\u0103ng l\u01b0\u1ee3ng n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 \u0111\u1ebfn ng\u01b0\u1ee1ng d\u01b0 th\u1eeba.<\/li><li>Ch\u1ea5t t\u1ea1o ng\u1ecdt nh\u00e2n t\u1ea1o trong n\u01b0\u1edbc ng\u1ecdt ph\u00e1 v\u1ee1 kh\u1ea3 n\u0103ng \u0111i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng calo c\u1ee7a c\u01a1 th\u1ec3, nguy\u00ean nh\u00e2n khi\u1ebfn b\u1ea1n \u0103n nhi\u1ec1u h\u01a1n. Ngo\u00e0i ra, \u0111\u01b0\u1eddng nh\u00e2n t\u1ea1o khi\u1ebfn c\u01a1 th\u1ec3 nhanh \u0111\u00f3i, c\u1ea1n n\u0103ng l\u01b0\u1ee3ng, d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng m\u1ec7t m\u1ecfi d\u1eabn \u0111\u1ebfn \u0103n nhi\u1ec1u h\u01a1n.<\/li><\/ul>\n\n\n\n<p><strong>U\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image is-style-default\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"600\" height=\"315\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/02\/giam-can-sau-trung-thu-7.jpg\" alt=\"H\u00e3y lu\u00f4n gi\u1eef c\u01a1 th\u1ec3 n\u1ea1p \u0111\u1ee7 n\u01b0\u1edbc su\u1ed1t c\u1ea3 ng\u00e0y\" class=\"wp-image-5677\"\/><figcaption><em>H\u00e3y lu\u00f4n gi\u1eef c\u01a1 th\u1ec3 n\u1ea1p \u0111\u1ee7 n\u01b0\u1edbc su\u1ed1t c\u1ea3 ng\u00e0y<\/em><\/figcaption><\/figure><\/div>\n\n\n\n<ul><li>U\u1ed1ng n\u01b0\u1edbc c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m s\u1ef1 th\u00e8m \u0103n, t\u1ea1o c\u1ea3m gi\u00e1c no, gi\u00fap h\u1ec7 ti\u00eau h\u00f3a v\u00e0 ru\u1ed9t ho\u1ea1t \u0111\u1ed9ng kh\u1ecfe m\u1ea1nh h\u01a1n. \u0110\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 \u0111\u1ee7 n\u01b0\u1edbc n\u00ean u\u1ed1ng \u00edt nh\u1ea5t 2 l\u00edt n\u01b0\u1edbc\/ng\u00e0y.<\/li><li>Tr\u00e0 v\u00e0 c\u00e0 ph\u00ea ch\u1ee9a nhi\u1ec1u caffeine v\u00e0 l\u00e0 th\u1ee9c u\u1ed1ng l\u1ee3i ti\u1ec3u, t\u1ee9c s\u1ebd r\u00fat n\u01b0\u1edbc ra kh\u1ecfi c\u01a1 th\u1ec3. Do \u0111\u00f3, \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 \u0111\u1ee7 n\u01b0\u1edbc, n\u00ean b\u1ed5 sung n\u01b0\u1edbc sau khi d\u00f9ng tr\u00e0 hay c\u00e0 ph\u00ea.<\/li><\/ul>\n\n\n\n<p>V\u1edbi b\u1ed9 3 b\u00ed k\u00edp gi\u1ea3m c\u00e2n th\u1ea7n t\u1ed1c sau Trung Thu tr\u00ean \u0111\u00e2y, Kh\u01a1 Th\u1ecb hi v\u1ecdng b\u1ea1n s\u1ebd s\u1edbm l\u1ea5y l\u1ea1i v\u00f3c d\u00e1ng thon g\u1ecdn. H\u01a1n th\u1ebf n\u1eefa, b\u1ea1n n\u00ean k\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n th\u1ec3 thao nh\u1eb1m t\u0103ng hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n b\u1ea1n nh\u00e9.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>H\u00e0ng n\u0103m, c\u1ee9 v\u00e0o r\u1eb1m th\u00e1ng 8 (15\/8) \u00e2m l\u1ecbch,ch\u00fang ta l\u1ea1i c\u00f3 d\u1ecbp qu\u00e2y qu\u1ea7n b\u00ean ng\u01b0\u1eddi th\u00e2n, b\u1ea1n b\u00e8 v\u00e0 th\u01b0\u1edfng th\u1ee9c nh\u1eefng chi\u1ebfc b\u00e1nh Trung thu \u0111\u1ee7 \u0111\u1ea7y h\u01b0\u01a1ng v\u1ecb. B\u00e1nh Trung thu r\u1ea5t gi\u00e0u calories, nguy\u00ean nh\u00e2n ch\u00ednh khi\u1ebfn ch\u00fang ta b\u1ecb t\u0103ng c\u00e2n. B\u1ecf t\u00fai ngay 3 ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m<\/p>\n","protected":false},"author":3,"featured_media":5678,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[103],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v17.9 (Yoast SEO v17.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 B\u00ed quy\u1ebft gi\u1ea3m c\u00e2n sau T\u1ebft Trung thu | Th\u1ecfa th\u00edch \u0103n u\u1ed1ng<\/title>\n<meta name=\"description\" content=\"B\u1ecf t\u00fai ngay 3 ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u00e2n sau Trung thu \u0111\u1ec3 c\u00f3 th\u1ec3 l\u1ea5y l\u1ea1i v\u00f3c d\u00e1ng thon g\u1ecdn hi\u1ec7u qu\u1ea3 v\u00e0 c\u00f3 th\u1ec3 tho\u1ea3 th\u00edch \u0103n b\u00e1nh Trung thu nh\u00e9.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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