{"id":7945,"date":"2021-03-11T14:49:27","date_gmt":"2021-03-11T07:49:27","guid":{"rendered":"https:\/\/vienthammykhothi.vn\/?p=7945"},"modified":"2021-10-06T20:38:58","modified_gmt":"2021-10-06T13:38:58","slug":"chay-bo-giam-can","status":"publish","type":"post","link":"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html","title":{"rendered":"T\u1ea1i sao b\u1ea1n gi\u1ea3m c\u00e2n b\u1eb1ng ch\u1ea1y b\u1ed9 kh\u00f4ng hi\u1ec7u qu\u1ea3? Ph\u01b0\u01a1ng ph\u00e1p ch\u1ea1y b\u1ed9 hi\u1ec7u qu\u1ea3 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u"},"content":{"rendered":"\n<p>B\u1ea1n b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9 c\u1ea3 th\u00e1ng tr\u1eddi nh\u01b0ng c\u1ee9 m\u1ed7i l\u1ea7n nh\u1ea3y l\u00ean c\u00e2n l\u00e0 l\u1ea1i th\u1ea5t v\u1ecdng v\u1edbi con s\u1ed1 \u0111\u1eadp v\u00e0o m\u1eaft m\u00ecnh. D\u00f9 ch\u1ea1y b\u1ed9 \u0111\u1ed1t r\u1ea5t nhi\u1ec1u calo nh\u01b0ng d\u01b0\u1edbi \u0111\u00e2y l\u00e0 v\u00e0i l\u00fd do t\u1ea1i sao c\u00e2n c\u1ee7a b\u1ea1n m\u00e3i kh\u00f4ng gi\u1ea3m, c\u0169ng nh\u01b0 h\u01b0\u1edbng d\u1eabn b\u1ea1n c\u00e1ch <strong>gi\u1ea3m c\u00e2n b\u1eb1ng ch\u1ea1y b\u1ed9<\/strong> sao cho hi\u1ec7u qu\u1ea3 nh\u1ea5t.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"600\" height=\"399\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/10\/giam-can-bang-chay-bo-1.png\" alt=\"Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 kh\u00f4ng?\" class=\"wp-image-12610\"\/><figcaption><em>Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 kh\u00f4ng?<\/em><\/figcaption><\/figure>\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-1\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#1_Chay_bo_co_giam_can_hieu_qua_khong\" title=\"1. Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 kh\u00f4ng?\">1. Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 kh\u00f4ng?<\/a><ul class=\"ez-toc-list-level-2\"><li class=\"ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Chay_bo_co_giam_can_khong\" title=\"Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng?\">Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Chay_bo_dot_bao_nhieu_calo\" title=\"Ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo?\">Ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo?<\/a><\/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\/chay-bo-giam-can.html#Chay_bo_1_thang_giam_bao_nhieu_can\" title=\"Ch\u1ea1y b\u1ed9 1 th\u00e1ng gi\u1ea3m bao nhi\u00eau c\u00e2n?\">Ch\u1ea1y b\u1ed9 1 th\u00e1ng gi\u1ea3m bao nhi\u00eau c\u00e2n?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Nhung_ly_do_khien_ban_khong_the_giam_can_bang_phuong_phap_chay_bo\" title=\"Nh\u1eefng l\u00fd do khi\u1ebfn b\u1ea1n kh\u00f4ng th\u1ec3 gi\u1ea3m c\u00e2n b\u1eb1ng ph\u01b0\u01a1ng ph\u00e1p ch\u1ea1y b\u1ed9\">Nh\u1eefng l\u00fd do khi\u1ebfn b\u1ea1n kh\u00f4ng th\u1ec3 gi\u1ea3m c\u00e2n b\u1eb1ng ph\u01b0\u01a1ng ph\u00e1p ch\u1ea1y b\u1ed9<\/a><ul class=\"ez-toc-list-level-3\"><li class=\"ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Chay_chua_du\" title=\"Ch\u1ea1y ch\u01b0a \u0111\u1ee7\">Ch\u1ea1y ch\u01b0a \u0111\u1ee7<\/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\/chay-bo-giam-can.html#An_qua_nhieu_sau_khi_chay\" title=\"\u0102n qu\u00e1 nhi\u1ec1u sau khi ch\u1ea1y\">\u0102n qu\u00e1 nhi\u1ec1u sau khi ch\u1ea1y<\/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\/chay-bo-giam-can.html#Luong_calo_tieu_hao_it_hon_chung_ta_nghi\" title=\"L\u01b0\u1ee3ng calo ti\u00eau hao \u00edt h\u01a1n ch\u00fang ta ngh\u0129\">L\u01b0\u1ee3ng calo ti\u00eau hao \u00edt h\u01a1n ch\u00fang ta ngh\u0129<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Tap_lien_tuc_cung_mot_bai\" title=\"T\u1eadp li\u00ean t\u1ee5c c\u00f9ng m\u1ed9t b\u00e0i\">T\u1eadp li\u00ean t\u1ee5c c\u00f9ng m\u1ed9t b\u00e0i<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Tang_co_bap_chu_khong_tang_mo\" title=\"T\u0103ng c\u01a1 b\u1eafp ch\u1ee9 kh\u00f4ng t\u0103ng m\u1ee1\">T\u0103ng c\u01a1 b\u1eafp ch\u1ee9 kh\u00f4ng t\u0103ng m\u1ee1<\/a><\/li><\/ul><\/li><\/ul><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-1\"><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#2_Mot_so_kieu_chay_bo_giam_can_hieu_qua\" title=\"2. M\u1ed9t s\u1ed1 ki\u1ec3u ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3\">2. M\u1ed9t s\u1ed1 ki\u1ec3u ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3<\/a><ul class=\"ez-toc-list-level-2\"><li class=\"ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Chay_de_dot_mo_(Fat_Burning_Run)\" title=\"Ch\u1ea1y \u0111\u1ec3 \u0111\u1ed1t m\u1ee1 (Fat Burning Run)\">Ch\u1ea1y \u0111\u1ec3 \u0111\u1ed1t m\u1ee1 (Fat Burning Run)<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Chay_nuoc_rut_(Sprint_Intervals)\" title=\"Ch\u1ea1y n\u01b0\u1edbc r\u00fat (Sprint Intervals)\">Ch\u1ea1y n\u01b0\u1edbc r\u00fat (Sprint Intervals)<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Tap_tang_suc_manh_(Strength_Training)\" title=\"T\u1eadp t\u0103ng s\u1ee9c m\u1ea1nh (Strength Training)\">T\u1eadp t\u0103ng s\u1ee9c m\u1ea1nh (Strength Training)<\/a><\/li><\/ul><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-1\"><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#3_Lich_chay_bo_giam_can_trong_8_tuan\" title=\"3. L\u1ecbch ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n trong 8 tu\u1ea7n\">3. L\u1ecbch ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n trong 8 tu\u1ea7n<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-1\"><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#4_Che_do_an_uong_khi_giam_can_bang_chay_bo_trong_1_thang\" title=\"4. Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khi gi\u1ea3m c\u00e2n b\u1eb1ng ch\u1ea1y b\u1ed9 trong 1 th\u00e1ng\">4. Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khi gi\u1ea3m c\u00e2n b\u1eb1ng ch\u1ea1y b\u1ed9 trong 1 th\u00e1ng<\/a><ul class=\"ez-toc-list-level-2\"><li class=\"ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Nhung_thuc_pham_nen_su_dung_trong_thuc_don\" title=\"Nh\u1eefng th\u1ef1c ph\u1ea9m n\u00ean s\u1eed d\u1ee5ng trong th\u1ef1c \u0111\u01a1n\">Nh\u1eefng th\u1ef1c ph\u1ea9m n\u00ean s\u1eed d\u1ee5ng trong th\u1ef1c \u0111\u01a1n<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Nhung_thuc_pham_nen_tranh_trong_thuc_don\" title=\"Nh\u1eefng th\u1ef1c ph\u1ea9m n\u00ean tr\u00e1nh trong th\u1ef1c \u0111\u01a1n\">Nh\u1eefng th\u1ef1c ph\u1ea9m n\u00ean tr\u00e1nh trong th\u1ef1c \u0111\u01a1n<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Nhung_thuc_pham_chuc_nang_bo_sung\" title=\"Nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng b\u1ed5 sung\">Nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng b\u1ed5 sung<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Mot_so_nguyen_tac_khac_khi_len_thuc_don\" title=\"M\u1ed9t s\u1ed1 nguy\u00ean t\u1eafc kh\u00e1c khi l\u00ean th\u1ef1c \u0111\u01a1n\">M\u1ed9t s\u1ed1 nguy\u00ean t\u1eafc kh\u00e1c khi l\u00ean th\u1ef1c \u0111\u01a1n<\/a><\/li><\/ul><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-1\"><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#5_Huong_dan_chay_bo_giam_beo_dung_cach\" title=\"5. H\u01b0\u1edbng d\u1eabn ch\u1ea1y b\u1ed9 gi\u1ea3m b\u00e9o \u0111\u00fang c\u00e1ch\">5. H\u01b0\u1edbng d\u1eabn ch\u1ea1y b\u1ed9 gi\u1ea3m b\u00e9o \u0111\u00fang c\u00e1ch<\/a><ul class=\"ez-toc-list-level-2\"><li class=\"ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Bo_sung_nang_luong_day_du_truoc_khi_chay_bo\" title=\"B\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng \u0111\u1ea7y \u0111\u1ee7 tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9\">B\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng \u0111\u1ea7y \u0111\u1ee7 tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Chuan_bi_trang_phuc_thoai_mai\" title=\"Chu\u1ea9n b\u1ecb trang ph\u1ee5c tho\u1ea3i m\u00e1i\">Chu\u1ea9n b\u1ecb trang ph\u1ee5c tho\u1ea3i m\u00e1i<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Chon_giay_phu_hop\" title=\"Ch\u1ecdn gi\u00e0y ph\u00f9 h\u1ee3p\">Ch\u1ecdn gi\u00e0y ph\u00f9 h\u1ee3p<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Ky_thuat_chay\" title=\"K\u1ef9 thu\u1eadt ch\u1ea1y\">K\u1ef9 thu\u1eadt ch\u1ea1y<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Chay_du_%E2%80%93_chay_cham\" title=\"Ch\u1ea1y \u0111\u1ee7 &#8211; ch\u1ea1y ch\u1eadm\">Ch\u1ea1y \u0111\u1ee7 &#8211; ch\u1ea1y ch\u1eadm<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Thay_doi_dia_hinh_chay\" title=\"Thay \u0111\u1ed5i \u0111\u1ecba h\u00ecnh ch\u1ea1y\">Thay \u0111\u1ed5i \u0111\u1ecba h\u00ecnh ch\u1ea1y<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Nghi_ngoi_lay_suc\" title=\"Ngh\u1ec9 ng\u01a1i l\u1ea5y s\u1ee9c\">Ngh\u1ec9 ng\u01a1i l\u1ea5y s\u1ee9c<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Uong_du_nuoc\" title=\"U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc\">U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#An_sau_khi_chay\" title=\"\u0102n sau khi ch\u1ea1y\">\u0102n sau khi ch\u1ea1y<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Chay_thuong_xuyen\" title=\"Ch\u1ea1y th\u01b0\u1eddng xuy\u00ean\">Ch\u1ea1y th\u01b0\u1eddng xuy\u00ean<\/a><\/li><\/ul><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-1\"><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#6_Nhung_luu_y_khi_giam_can_bang_chay_bo\" title=\"6. Nh\u1eefng l\u01b0u \u00fd khi gi\u1ea3m c\u00e2n b\u1eb1ng ch\u1ea1y b\u1ed9\">6. Nh\u1eefng l\u01b0u \u00fd khi gi\u1ea3m c\u00e2n b\u1eb1ng ch\u1ea1y b\u1ed9<\/a><ul class=\"ez-toc-list-level-2\"><li class=\"ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Khoi_dong\" title=\"Kh\u1edfi \u0111\u1ed9ng\">Kh\u1edfi \u0111\u1ed9ng<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Gian_co\" title=\"Gi\u00e3n c\u01a1\">Gi\u00e3n c\u01a1<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Xac_dinh_luong_calo_can_dot_chay\" title=\"X\u00e1c \u0111\u1ecbnh l\u01b0\u1ee3ng calo c\u1ea7n \u0111\u1ed1t ch\u00e1y\">X\u00e1c \u0111\u1ecbnh l\u01b0\u1ee3ng calo c\u1ea7n \u0111\u1ed1t ch\u00e1y<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Linh_hoat_thay_doi_cac_bai_tap_chay_bo\" title=\"Linh ho\u1ea1t thay \u0111\u1ed5i c\u00e1c b\u00e0i t\u1eadp ch\u1ea1y b\u1ed9\">Linh ho\u1ea1t thay \u0111\u1ed5i c\u00e1c b\u00e0i t\u1eadp ch\u1ea1y b\u1ed9<\/a><\/li><\/ul><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-1\"><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#7_Cac_cau_hoi_thuong_gap\" title=\"7. C\u00e1c c\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p\">7. C\u00e1c c\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/a><ul class=\"ez-toc-list-level-2\"><li class=\"ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Chay_bo_co_giam_can_hieu_qua_khong\" title=\"Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 kh\u00f4ng?\">Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 kh\u00f4ng?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Chay_bo_buoi_nao_hieu_qua\" title=\"Ch\u1ea1y b\u1ed9 bu\u1ed5i n\u00e0o hi\u1ec7u qu\u1ea3?\">Ch\u1ea1y b\u1ed9 bu\u1ed5i n\u00e0o hi\u1ec7u qu\u1ea3?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/dhcs.vn\/vtm\/chay-bo-giam-can.html#Chay_bo_bao_lau_giam_mo_bung\" title=\"Ch\u1ea1y b\u1ed9 bao l\u00e2u gi\u1ea3m m\u1ee1 b\u1ee5ng?\">Ch\u1ea1y b\u1ed9 bao l\u00e2u gi\u1ea3m m\u1ee1 b\u1ee5ng?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1 id=\"h-1-ch-y-b-c-gi-m-c-n-hi-u-qu-kh-ng\"><span class=\"ez-toc-section\" id=\"1_Chay_bo_co_giam_can_hieu_qua_khong\"><\/span>1. Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 kh\u00f4ng?<span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<p>T\u00ecnh tr\u1ea1ng t\u00edch t\u1ee5 nhi\u1ec1u m\u1ee1 trong th\u1eddi gian d\u00e0i c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh l\u00fd nh\u01b0 \u0111\u1ed9t qu\u1ef5, ti\u1ec3u \u0111\u01b0\u1eddng tu\u00fdp 2, b\u1ec7nh Alzheimer&#8230; Kh\u00f4ng ch\u1ec9 v\u1eady, m\u1ee1 c\u00f2n l\u00e0m \u1ea3nh h\u01b0\u1edfng t\u1edbi ngo\u1ea1i h\u00ecnh v\u00e0 s\u1ef1 t\u1ef1 tin c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. V\u00ec v\u1eady, \u0111\u00e3 c\u00f3 nhi\u1ec1u ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m m\u1ee1 \u0111\u01b0\u1ee3c \u0111\u01b0a ra, trong \u0111\u00f3 c\u00f3 ph\u01b0\u01a1ng ph\u00e1p <strong>gi\u1ea3m c\u00e2n b\u1eb1ng ch\u1ea1y b\u1ed9<\/strong>.<\/p>\n\n\n\n<h2 id=\"h-ch-y-b-c-gi-m-c-n-kh-ng\"><span class=\"ez-toc-section\" id=\"Chay_bo_co_giam_can_khong\"><\/span>Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y: Ch\u1ea1y b\u1ed9 v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 trung b\u00ecnh (g\u1ed3m c\u1ef1 ly ng\u1eafn ho\u1eb7c d\u00e0i), ch\u1ea1y c\u01b0\u1eddng \u0111\u1ed9 cao (ch\u1ea1y bi\u1ebfn t\u1ed1c, ch\u1ea1y l\u00ean d\u1ed1c, ch\u1ea1y n\u01b0\u1edbc r\u00fat ho\u1eb7c HIIT k\u1ebft h\u1ee3p ch\u1ea1y) \u0111\u1ec1u c\u00f3 hi\u1ec7u qu\u1ea3 \u0111\u00e1ng k\u1ec3 trong vi\u1ec7c gi\u1ea3m m\u1ee1 th\u1eeba \u1edf b\u1ee5ng, k\u1ec3 c\u1ea3 khi kh\u00f4ng thay \u0111\u1ed5i ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng. Tuy nhi\u00ean, luy\u1ec7n t\u1eadp \u1edf c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba v\u00e0 cao s\u1ebd cho hi\u1ec7u qu\u1ea3 \u0111\u1ed1t ch\u00e1y m\u1ee1 cao nh\u1ea5t, gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n m\u1ed9t c\u00e1ch nhanh ch\u00f3ng.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"600\" height=\"337\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/10\/giam-can-bang-chay-bo-2.png\" alt=\"Ch\u1ea1y b\u1ed9 khoa h\u1ecdc gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 s\u0103n ch\u1eafc c\u01a1 th\u1ec3\" class=\"wp-image-12611\"\/><figcaption><em>Ch\u1ea1y b\u1ed9 khoa h\u1ecdc gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 s\u0103n ch\u1eafc c\u01a1 th\u1ec3<\/em><\/figcaption><\/figure>\n\n\n\n<h2 id=\"h-ch-y-b-t-bao-nhi-u-calo\"><span class=\"ez-toc-section\" id=\"Chay_bo_dot_bao_nhieu_calo\"><\/span>Ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ch\u1ea1y b\u1ed9 \u0111\u1ed1t ch\u00e1y calo \u0111\u00e3 tr\u1edf th\u00e0nh m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u00e2n t\u0103ng c\u01a1 nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn. Theo c\u00e1c b\u00e1o c\u00e1o cho th\u1ea5y ch\u1ea1y b\u1ed9 c\u00f3 kh\u1ea3 n\u0103ng \u0111\u1ed1t calo nhi\u1ec1u h\u01a1n b\u1ea5t k\u1ef3 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c n\u00e0o ch\u00fang ta \u0111ang th\u1ef1c hi\u1ec7n. Tuy nhi\u00ean ch\u1ea1y b\u1ed9 \u0111\u1ed1t ch\u00e1y bao nhi\u00eau calo l\u1ea1i kh\u00f4ng th\u1ec3 t\u00ednh to\u00e1n c\u1ee5 th\u1ec3. <strong>V\u1eady ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo?<\/strong><\/p>\n\n\n\n<p>Th\u00f4ng th\u01b0\u1eddng c\u00e1c nghi\u00ean c\u1ee9u \u0111o l\u01b0\u1eddng d\u1ef1a tr\u00ean c\u00f9ng m\u1ed9t qu\u00e3ng \u0111\u01b0\u1eddng v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 ch\u1ea1y \u0111\u00e3 cho k\u1ebft qu\u1ea3 ch\u1ea1y 1km c\u01a1 th\u1ec3 s\u1ebd thi\u00eau \u0111\u1ed1t kho\u1ea3ng 70 calo. Con s\u1ed1 n\u00e0y ch\u1ec9 c\u00f3 gi\u00e1 tr\u1ecb tham kh\u1ea3o ch\u1ee9 kh\u00f4ng th\u1ec3 hi\u1ec7n ch\u00ednh x\u00e1c l\u01b0\u1ee3ng calo gi\u1ea3m khi ch\u00fang ta v\u1eadn \u0111\u1ed9ng. Hi\u1ec7n nay c\u00f3 m\u1ed9t s\u1ed1 c\u00f4ng c\u1ee5 h\u1ed7 tr\u1ee3 \u0111\u1ebfm calo mang t\u00ednh t\u01b0\u01a1ng \u0111\u1ed1i cho b\u1ea1n tham kh\u1ea3o nh\u01b0: m\u00e1y t\u00ednh calo, s\u1eed d\u1ee5ng c\u00e1c \u1ee9ng d\u1ee5ng \u0111\u1ebfm calo tr\u00ean \u0111i\u1ec7n tho\u1ea1i, m\u00e1y theo d\u00f5i s\u1ee9c kh\u1ecfe, m\u00e1y ch\u1ea1y b\u1ed9\u2026<\/p>\n\n\n\n<h2 id=\"h-ch-y-b-1-th-ng-gi-m-bao-nhi-u-c-n\"><span class=\"ez-toc-section\" id=\"Chay_bo_1_thang_giam_bao_nhieu_can\"><\/span>Ch\u1ea1y b\u1ed9 1 th\u00e1ng gi\u1ea3m bao nhi\u00eau c\u00e2n?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u00f9y v\u00e0o t\u1eebng th\u1ec3 tr\u1ea1ng c\u0169ng nh\u01b0 ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang c\u1ee7a m\u1ed7i ng\u01b0\u1eddi, s\u1ed1 c\u00e2n n\u1eb7ng gi\u1ea3m \u0111\u01b0\u1ee3c c\u0169ng kh\u00e1c nhau. V\u1edbi ph\u01b0\u01a1ng ph\u00e1p ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n trong 1 th\u00e1ng th\u00ec \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y t\u1ed1i thi\u1ec3u 200 calo m\u1ed7i ng\u00e0y, nh\u1eefng ng\u01b0\u1eddi c\u00e2n n\u1eb7ng tr\u00ean 80kg c\u1ea7n t\u1edbi 40 \u2013 45 ph\u00fat ch\u1ea1y b\u1ed9 m\u1edbi c\u00f3 th\u1ec3 gi\u1ea3m \u0111\u01b0\u1ee3c 2-3 kg trong 1 th\u00e1ng. N\u1ebfu b\u1ea1n t\u1eadp luy\u1ec7n ch\u1ebf \u0111\u1ed9 cao h\u01a1n th\u00ec c\u00f3 th\u1ec3 gi\u1ea3m 3-5 kg trong 1 th\u00e1ng.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"600\" height=\"313\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/10\/giam-can-bang-chay-bo-3.png\" alt=\"B\u1ea1n c\u1ea7n ki\u00eang tr\u00ec khi ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n\" class=\"wp-image-12612\"\/><figcaption><em>Vi\u1ec7c ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n trong 1 th\u00e1ng \u0111\u00f2i h\u1ecfi ph\u1ea3i c\u00f3 s\u1ef1 ki\u00ean nh\u1eabn trong th\u1eddi gian d\u00e0i ch\u1ee9 kh\u00f4ng th\u1ec3 ng\u00e0y m\u1ed9t ng\u00e0y hai \u0111\u01b0\u1ee3c<\/em><\/figcaption><\/figure>\n\n\n\n<h2 id=\"h-nh-ng-l-do-khi-n-b-n-kh-ng-th-gi-m-c-n-b-ng-ph-ng-ph-p-ch-y-b\"><span class=\"ez-toc-section\" id=\"Nhung_ly_do_khien_ban_khong_the_giam_can_bang_phuong_phap_chay_bo\"><\/span>Nh\u1eefng l\u00fd do khi\u1ebfn b\u1ea1n kh\u00f4ng th\u1ec3 gi\u1ea3m c\u00e2n b\u1eb1ng ph\u01b0\u01a1ng ph\u00e1p ch\u1ea1y b\u1ed9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 id=\"h-ch-y-ch-a\"><span class=\"ez-toc-section\" id=\"Chay_chua_du\"><\/span>Ch\u1ea1y ch\u01b0a \u0111\u1ee7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>N\u1ebfu ch\u00fang ta v\u1eabn ch\u1ea1y nh\u01b0ng th\u00e0nh qu\u1ea3 gi\u1ea3m c\u00e2n v\u1eabn c\u00f2n xa v\u1eddi, ch\u00fang ta n\u00ean xem l\u1ea1i l\u1ecbch t\u1eadp luy\u1ec7n. N\u1ebfu ch\u1ec9 ch\u1ea1y m\u1ed9t b\u00e0i 45 ph\u00fat ho\u1eb7c v\u00e0i b\u00e0i 20 ph\u00fat m\u1ed7i tu\u1ea7n th\u00ec kh\u00f3 c\u00f3 kh\u1ea3 n\u0103ng \u0111\u1ed1t h\u1ebft calo \u0111\u1ec3 gi\u1ea3m c\u00e2n. Khoa h\u1ecdc \u0111\u00e3 ch\u1ee9ng minh ch\u1ea1y t\u1ed1c \u0111\u1ed9 ch\u1eadm gi\u00fap c\u01a1 th\u1ec3 \u0111\u1ed1t m\u1ee1 t\u1ed1t h\u01a1n. \u0110\u01a1n gi\u1ea3n l\u00e0 khi ch\u1ea1y, c\u01a1 th\u1ec3 c\u1ea7n n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 cung c\u1ea5p cho c\u01a1. N\u0103ng l\u01b0\u1ee3ng \u0111\u01b0\u1ee3c l\u1ea5y t\u1eeb 2 ngu\u1ed3n ch\u00ednh l\u00e0 ch\u1ea5t b\u00e9o (fat) v\u00e0 tinh b\u1ed9t (carb). Th\u00f4ng th\u01b0\u1eddng v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1edbi t\u1eadp th\u1ec3 thao, kh\u1ea3 n\u0103ng l\u1ea5y n\u0103ng l\u01b0\u1ee3ng t\u1eeb ch\u1ea5t b\u00e9o c\u00f2n th\u1ea5p, khi ch\u1ea1y nhanh c\u01a1 th\u1ec3 s\u1ebd chuy\u1ec3n qua ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng l\u00e0 tinh b\u1ed9t. V\u00ec v\u1eady mu\u1ed1n \u0111\u1ed1t ch\u1ea5t b\u00e9o, b\u1ea1n ch\u1ec9 c\u1ea7n ch\u1ea1y ch\u1eadm (t\u1ed1c \u0111\u1ed9 c\u00f3 khi ch\u1ec9 c\u1ea7n nhanh h\u01a1n \u0111i b\u1ed9 m\u1ed9t ch\u00fat), nh\u01b0ng l\u00e2u (\u00edt nh\u1ea5t 1h cho m\u1ed7i bu\u1ed5i ch\u1ea1y).<\/p>\n\n\n\n<h3 id=\"h-n-qu-nhi-u-sau-khi-ch-y\"><span class=\"ez-toc-section\" id=\"An_qua_nhieu_sau_khi_chay\"><\/span>\u0102n qu\u00e1 nhi\u1ec1u sau khi ch\u1ea1y<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Vi\u1ec7c \u0111\u1ed1t l\u01b0\u1ee3ng l\u1edbn calo khi\u1ebfn ch\u00fang ta c\u00f3 c\u1ea3m gi\u00e1c r\u1ea5t \u0111\u00f3i sau khi ch\u1ea1y nh\u01b0ng ch\u00fang ta c\u1ea7n b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng m\u1ed9t c\u00e1ch h\u1ee3p l\u00fd. M\u1eb7c d\u00f9 vi\u1ec7c \u0103n nh\u1eb9 sau ch\u1ea1y l\u00e0 c\u1ea7n thi\u1ebft nh\u01b0ng ch\u00fang ta c\u1ea7n \u0111\u1ea3m b\u1ea3o \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng protein v\u00e0 l\u01b0\u1ee3ng tinh b\u1ed9t t\u1ea1o c\u1ea3m gi\u00e1c no b\u1ee5ng c\u1ea7n thi\u1ebft v\u00e0 n\u0103ng l\u01b0\u1ee3ng b\u1ed5 sung kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 150 calo. Trong tr\u01b0\u1eddng h\u1ee3p sau khi t\u1eadp v\u1eabn c\u00f3 c\u1ea3m gi\u00e1c \u0111\u00f3i l\u1ea3, ch\u00fang ta n\u00ean c\u00e2n nh\u1eafc \u0103n nh\u1eb9 \u0111\u1ec3 b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng tr\u01b0\u1edbc khi ch\u1ea1y.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"600\" height=\"375\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/10\/giam-can-bang-chay-bo-4.png\" alt=\"\u0102n qu\u00e1 nhi\u1ec1u sau khi ch\u1ea1y l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3 c\u1ee7a vi\u1ec7c ch\u1ea1y b\u1ed9\" class=\"wp-image-12613\"\/><figcaption><em>\u0102n qu\u00e1 nhi\u1ec1u sau khi ch\u1ea1y l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3 c\u1ee7a vi\u1ec7c ch\u1ea1y b\u1ed9<\/em><\/figcaption><\/figure>\n\n\n\n<h3 id=\"h-l-ng-calo-ti-u-hao-t-h-n-ch-ng-ta-ngh\"><span class=\"ez-toc-section\" id=\"Luong_calo_tieu_hao_it_hon_chung_ta_nghi\"><\/span>L\u01b0\u1ee3ng calo ti\u00eau hao \u00edt h\u01a1n ch\u00fang ta ngh\u0129<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>V\u1eeba ho\u00e0n th\u00e0nh b\u00e0i ch\u1ea1y v\u00e0 ng\u01b0\u1eddi nh\u1ec5 nh\u1ea1i m\u1ed3 h\u00f4i, ch\u00fang ta cho r\u1eb1ng ch\u00fang ta \u0111\u00e3 \u0111\u1ed1t \u0111\u01b0\u1ee3c h\u01a1n 500 calo. Nh\u01b0ng s\u1ef1 th\u1eadt c\u00f3 ph\u1ea3i v\u1eady kh\u00f4ng? M\u1ed9t ph\u1ee5 n\u1eef n\u1eb7ng 68kg s\u1ebd \u0111\u1ed1t kho\u1ea3ng 495 calo khi ch\u1ea1y 45 ph\u00fat \u1edf t\u1ed1c \u0111\u1ed9 6:12 ph\u00fat\/km. N\u1ebfu kh\u00f4ng ch\u1ea1y \u0111\u1ee7 th\u1eddi gian n\u00e0y ho\u1eb7c \u1edf t\u1ed1c \u0111\u1ed9 n\u00e0y, ch\u00fang ta kh\u00f4ng \u0111\u1ed1t \u0111\u00fang l\u01b0\u1ee3ng calo nh\u01b0 ch\u00fang ta ngh\u0129. Ch\u00fang ta n\u00ean theo d\u00f5i b\u00e0i t\u1eadp b\u1eb1ng c\u00e1c thi\u1ebft b\u1ecb theo d\u00f5i nh\u1ecbp tim ho\u1eb7c \u1ee9ng d\u1ee5ng ch\u1ea1y b\u1ed9 tr\u00ean \u0111i\u1ec7n tho\u1ea1i.<\/p>\n\n\n\n<h3 id=\"h-t-p-li-n-t-c-c-ng-m-t-b-i\"><span class=\"ez-toc-section\" id=\"Tap_lien_tuc_cung_mot_bai\"><\/span>T\u1eadp li\u00ean t\u1ee5c c\u00f9ng m\u1ed9t b\u00e0i<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ch\u00fang ta c\u00f3 th\u1ec3 ch\u1ecdn ch\u1ea1y tuy\u1ebfn \u0111\u01b0\u1eddng g\u1ea7n nh\u00e0 trong v\u00e0i tu\u1ea7n \u0111\u1ec3 luy\u1ec7n t\u1eadp ch\u1ea1y b\u1ed9 tr\u1edf th\u00e0nh th\u00f3i quen. V\u1ea5n \u0111\u1ec1 n\u1eb1m \u1edf ch\u1ed7 ch\u00fang ta t\u1eadp li\u00ean t\u1ee5c c\u00f9ng m\u1ed9t b\u00e0i. C\u01a1 ch\u00fang ta s\u1ebd nhanh ch\u00f3ng quen v\u1edbi y\u00eau c\u1ea7u v\u1eadn \u0111\u1ed9ng do c\u01a1 th\u1ec3 \u0111\u1eb7t ra v\u00e0 \u0111i\u1ec1u n\u00e0y ch\u1eafc ch\u1eafn d\u1eabn t\u1edbi t\u00ecnh tr\u1ea1ng gi\u1ea3m c\u00e2n b\u1ecb ch\u1eefng l\u1ea1i. Ch\u00fang ta n\u00ean thay \u0111\u1ed5i xen k\u1ebd c\u00e1c b\u00e0i t\u1eadp bao g\u1ed3m c\u00e1c b\u00e0i interval, ch\u1ea1y d\u1ed1c, ch\u1ea1y d\u00e0i, ch\u1ea1y ng\u1eafn v\u00e0 ch\u1ea1y \u1edf c\u00e1c \u0111\u1ecba h\u00ecnh kh\u00e1c nhau v\u00e0 \u1edf \u0111\u1ecba \u0111i\u1ec3m kh\u00e1c nhau \u0111\u1ec3 khi\u1ebfn h\u1ec7 c\u01a1 c\u1ee7a ch\u00fang ta ph\u1ea3i li\u00ean t\u1ee5c th\u00edch nghi v\u00e0 ph\u00e1t tri\u1ec3n m\u1ea1nh h\u01a1n. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 ch\u00fang ta kh\u00f4ng n\u00ean xem ch\u1ea1y b\u1ed9 l\u00e0 m\u00f4n t\u1eadp luy\u1ec7n duy nh\u1ea5t \u0111\u1ec3 gi\u1ea3m c\u00e2n.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"600\" height=\"406\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/10\/giam-can-bang-chay-bo-5.png\" alt=\"C\u1ea7n \u0111a d\u1ea1ng h\u00f3a c\u00e1c b\u00e0i t\u1eadp nh\u1eb1m t\u1ea1o c\u1ea3m gi\u00e1c h\u1ee9ng kh\u1edfi, mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u1ed1t h\u01a1n\" class=\"wp-image-12614\"\/><figcaption><em>C\u1ea7n \u0111a d\u1ea1ng h\u00f3a c\u00e1c b\u00e0i t\u1eadp v\u00e0 qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y b\u1ed9 \u0111\u1ec3 t\u1ea1o c\u1ea3m gi\u00e1c h\u1ee9ng kh\u1edfi, mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u1ed1t h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<h3 id=\"h-t-ng-c-b-p-ch-kh-ng-t-ng-m\"><span class=\"ez-toc-section\" id=\"Tang_co_bap_chu_khong_tang_mo\"><\/span>T\u0103ng c\u01a1 b\u1eafp ch\u1ee9 kh\u00f4ng t\u0103ng m\u1ee1<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho ph\u1ea7n c\u01a1 th\u1ec3 ph\u00eda d\u01b0\u1edbi v\u00ec gi\u00fap gi\u1ea3m m\u1ee1 v\u00e0 ph\u00e1t tri\u1ec3n h\u1ec7 c\u01a1. C\u00e1c m\u00f4 c\u01a1 c\u00f3 m\u1eadt \u0111\u1ed9 cao h\u01a1n c\u00e1c m\u00f4 m\u1ee1 n\u00ean chi\u1ebfm \u00edt kh\u00f4ng gian h\u01a1n. \u0110i\u1ec1u n\u00e0y \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c d\u00f9 c\u00e2n n\u1eb7ng c\u00f3 th\u1ec3 kh\u00f4ng gi\u1ea3m (v\u00e0 th\u1eadm ch\u00ed c\u00f3 th\u1ec3 t\u0103ng) nh\u01b0ng c\u00e1c s\u1ed1 \u0111o kh\u00e1c c\u1ee7a c\u01a1 th\u1ec3 s\u1ebd thay \u0111\u1ed5i nh\u01b0 v\u00f2ng eo, c\u1ee1 \u00e1o ng\u1ef1c, v\u00f3c d\u00e1ng m\u00f4ng.<\/p>\n\n\n\n<h1 id=\"h-2-m-t-s-ki-u-ch-y-b-gi-m-c-n-hi-u-qu\"><span class=\"ez-toc-section\" id=\"2_Mot_so_kieu_chay_bo_giam_can_hieu_qua\"><\/span>2. M\u1ed9t s\u1ed1 ki\u1ec3u ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3<span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<h2 id=\"h-ch-y-t-m-fat-burning-run\"><span class=\"ez-toc-section\" id=\"Chay_de_dot_mo_(Fat_Burning_Run)\"><\/span>Ch\u1ea1y \u0111\u1ec3 \u0111\u1ed1t m\u1ee1 (Fat Burning Run)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u01a1 th\u1ec3 b\u1ea1n \u0111\u1ed1t ch\u00e1y m\u1ee1 t\u1ed1t nh\u1ea5t khi ch\u1ea1y v\u1edbi v\u1eadn t\u1ed1c \u0111\u1ea1t m\u1ee9c 65% nh\u1ecbp tim t\u1ed1i \u0111a. N\u1ebfu d\u1ef1a tr\u00ean c\u1ea3m gi\u00e1c, n\u00f3 b\u1eb1ng kho\u1ea3ng 5\/10 n\u1ed7 l\u1ef1c (10 l\u00e0 m\u1ee9c n\u1ed7 l\u1ef1c t\u1ed1i \u0111a). Nh\u1eefng bu\u1ed5i ch\u1ea1y n\u00e0y c\u00e0ng k\u00e9o d\u00e0i th\u00ec c\u00e0ng \u0111\u1ed1t \u0111\u01b0\u1ee3c nhi\u1ec1u m\u1ee1. V\u00ec v\u1eady, thay v\u00ec gia t\u0103ng t\u1ed1c \u0111\u1ed9, h\u00e3y t\u0103ng th\u1eddi gian ch\u1ea1y.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"600\" height=\"399\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/10\/giam-can-bang-chay-bo-6-1.png\" alt=\"Ch\u1ea1y b\u1ed9 \u0111\u1ec3 \u0111\u1ed1t m\u1ee1, t\u0103ng s\u1ee9c b\u1ec1n\" class=\"wp-image-12616\"\/><figcaption><em>Ch\u1ea1y b\u1ed9 \u0111\u1ec3 \u0111\u1ed1t m\u1ee1, t\u0103ng s\u1ee9c b\u1ec1n<\/em><\/figcaption><\/figure>\n\n\n\n<h2 id=\"h-ch-y-n-c-r-t-sprint-intervals\"><span class=\"ez-toc-section\" id=\"Chay_nuoc_rut_(Sprint_Intervals)\"><\/span>Ch\u1ea1y n\u01b0\u1edbc r\u00fat (Sprint Intervals)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>L\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch gi\u1ea3m c\u00e2n tuy\u1ec7t v\u1eddi b\u1edfi kh\u00f4ng ch\u1ec9 \u0111\u1ed1t ch\u00e1y m\u1ee1 khi t\u1eadp m\u00e0 c\u00f2n \u0111\u1ed1t ch\u00e1y m\u1ee1 ngay c\u1ea3 khi b\u1ea1n \u0111\u00e3 d\u1eebng t\u1eadp luy\u1ec7n. N\u1ebfu c\u00f3 th\u1ec3 b\u1ea1n n\u00ean ch\u1ea1y n\u01b0\u1edbc r\u00fat khi l\u00ean \u0111\u1ed3i cao b\u1edfi n\u00f3 s\u1ebd gi\u00fap b\u1ea1n t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp v\u00e0 c\u00e1c kh\u1edbp ch\u00e2n m\u1ed9t c\u00e1ch t\u1ed1t nh\u1ea5t.<\/p>\n\n\n\n<h2 id=\"h-t-p-t-ng-s-c-m-nh-strength-training\"><span class=\"ez-toc-section\" id=\"Tap_tang_suc_manh_(Strength_Training)\"><\/span>T\u1eadp t\u0103ng s\u1ee9c m\u1ea1nh (Strength Training)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u00e0i t\u1eadp t\u0103ng s\u1ee9c m\u1ea1nh l\u00e0m nhi\u1ec7m v\u1ee5 \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo v\u00e0 \u0111\u1ed3ng th\u1eddi t\u0103ng l\u01b0\u1ee3ng c\u01a1 b\u1eafp cho c\u01a1 th\u1ec3. Tr\u00ean th\u1ef1c t\u1ebf, khi ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n, b\u1ea1n \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba nh\u01b0ng c\u0169ng l\u00e0m gi\u1ea3m \u0111i m\u1ed9t ph\u1ea7n c\u01a1 b\u1eafp. Trong khi b\u1ea1n ch\u1ec9 mu\u1ed1n gi\u1ea3m m\u1ee1. Do \u0111\u00f3, vi\u1ec7c t\u1eadp luy\u1ec7n \u0111\u1ec3 s\u1ee9c m\u1ea1nh gi\u00fap gi\u1ea3m t\u1ed1i \u0111a nguy c\u01a1 m\u1ea5t c\u01a1 b\u1eafp. B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng t\u1ea1 ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp bodyweight.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"600\" height=\"439\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/10\/giam-can-bang-chay-bo-7.png\" alt=\"B\u1ea1n n\u00ean ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy\u00ean nh\u1eb1m t\u0103ng hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n\" class=\"wp-image-12617\"\/><figcaption><em>B\u1ea1n n\u00ean ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy\u00ean nh\u1eb1m t\u0103ng hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n<\/em><\/figcaption><\/figure>\n\n\n\n<h1 id=\"h-3-l-ch-ch-y-b-gi-m-c-n-trong-8-tu-n\"><span class=\"ez-toc-section\" id=\"3_Lich_chay_bo_giam_can_trong_8_tuan\"><\/span>3. L\u1ecbch ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n trong 8 tu\u1ea7n<span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"600\" height=\"269\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/10\/giam-can-bang-chay-bo-8.png\" alt=\"L\u1ecbch luy\u1ec7n t\u1eadp trong 8 tu\u1ea7n cho nh\u1eefng b\u1ea1n mu\u1ed1n t\u1ed1i \u0111a h\u00f3a hi\u1ec7u qu\u1ea3\" class=\"wp-image-12618\"\/><figcaption><em>L\u1ecbch luy\u1ec7n t\u1eadp trong 8 tu\u1ea7n cho nh\u1eefng b\u1ea1n mu\u1ed1n t\u1ed1i \u0111a h\u00f3a hi\u1ec7u qu\u1ea3<\/em><\/figcaption><\/figure>\n\n\n\n<p>\u0110\u1ec3 nhanh ch\u00f3ng l\u1ea5y l\u1ea1i m\u1ee9c c\u00e2n n\u1eb7ng l\u00fd t\u01b0\u1edfng v\u00e0 v\u00f3c d\u00e1ng thon th\u1ea3, c\u00e1c b\u1ea1n n\u00ean k\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp m\u1ed9t c\u00e1ch h\u1ee3p l\u00fd v\u00e0 s\u1eafp x\u1ebfp l\u1ecbch ch\u1ea1y gi\u1ea3m c\u00e2n ph\u00f9 h\u1ee3p. V\u1ec1 th\u1eddi gian t\u1eadp luy\u1ec7n n\u00ean t\u0103ng d\u1ea7n theo qu\u00e1 tr\u00ecnh t\u1eadp. Kh\u1edfi \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng, khi c\u00e1c b\u1ea1n m\u1edbi t\u1eadp, kh\u00f4ng n\u00ean qu\u00e1 v\u1ed9i v\u00e3, t\u1eadp v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh, s\u1ebd g\u00e2y m\u1ec7t m\u1ecfi v\u00e0 kh\u00f4ng t\u1ed1t cho s\u1ee9c kh\u1ecfe. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1ch s\u1eafp x\u1ebfp l\u1ecbch ch\u1ea1y b\u1ed9 trong 8 tu\u1ea7n \u0111\u01b0\u1ee3c c\u00e1c hu\u1ea5n luy\u1ec7n vi\u00ean v\u00e0 chuy\u00ean gia \u0111\u01b0a ra.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"600\" height=\"619\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/10\/giam-can-bang-chay-bo-9.png\" alt=\"L\u1ecbch luy\u1ec7n t\u1eadp ng\u1eafn (trong 4 tu\u1ea7n) cho nh\u1eefng b\u1ea1n mu\u1ed1n duy tr\u00ec s\u1ee9c kh\u1ecfe\" class=\"wp-image-12619\"\/><figcaption><em>L\u1ecbch luy\u1ec7n t\u1eadp ng\u1eafn (trong 4 tu\u1ea7n) cho nh\u1eefng b\u1ea1n mu\u1ed1n duy tr\u00ec s\u1ee9c kh\u1ecfe<\/em><\/figcaption><\/figure>\n\n\n\n<h1 id=\"h-4-ch-n-u-ng-khi-gi-m-c-n-b-ng-ch-y-b-trong-1-th-ng\"><span class=\"ez-toc-section\" id=\"4_Che_do_an_uong_khi_giam_can_bang_chay_bo_trong_1_thang\"><\/span>4. Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khi gi\u1ea3m c\u00e2n b\u1eb1ng ch\u1ea1y b\u1ed9 trong 1 th\u00e1ng<span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<h2 id=\"h-nh-ng-th-c-ph-m-n-n-s-d-ng-trong-th-c-n\"><span class=\"ez-toc-section\" id=\"Nhung_thuc_pham_nen_su_dung_trong_thuc_don\"><\/span>Nh\u1eefng th\u1ef1c ph\u1ea9m n\u00ean s\u1eed d\u1ee5ng trong th\u1ef1c \u0111\u01a1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul><li>C\u00e1c lo\u1ea1i th\u1ecbt n\u1ea1c, th\u1ecbt gia c\u1ea7m v\u00e0 c\u00e1: Th\u1ecbt b\u00f2 xay, th\u0103n l\u1ee3n, \u1ee9c g\u00e0, c\u00e1 h\u1ed3i, c\u00e1 r\u00f4 phi v\u00e0 c\u00e1 tuy\u1ebft\u2026.<\/li><li>Ch\u1ebf ph\u1ea9m t\u1eeb s\u1eefa: S\u1eefa chua, ph\u00f4 mai, s\u1eefa \u00edt b\u00e9o.<\/li><li>C\u00e1c lo\u1ea1i ng\u0169 c\u1ed1c: B\u00e1nh m\u00ec, ng\u0169 c\u1ed1c, b\u00e1nh quy gi\u00f2n, b\u1ed9t y\u1ebfn m\u1ea1ch v\u00e0 g\u1ea1o.<\/li><li>Tr\u00e1i c\u00e2y: Cam, t\u00e1o, chu\u1ed1i, nho, l\u00ea, \u0111\u00e0o, d\u01b0a h\u1ea5u v\u00e0 qu\u1ea3 m\u1ecdng.<\/li><li>Rau c\u00f3 tinh b\u1ed9t: Khoai t\u00e2y, ng\u00f4, \u0111\u1eadu xanh v\u00e0 s\u1eafn.<\/li><li>Rau: B\u00f4ng c\u1ea3i xanh, rau bina, rau x\u00e0 l\u00e1ch, c\u00e0 chua, \u0111\u1eadu xanh, d\u01b0a chu\u1ed9t, b\u00ed xanh, m\u0103ng t\u00e2y, \u1edbt v\u00e0 n\u1ea5m.<\/li><li>C\u00e1c lo\u1ea1i h\u1ea1t: H\u1ea1nh nh\u00e2n, \u00f3c ch\u00f3, h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng, h\u1ea1t chia v\u00e0 h\u1ea1t lanh.<\/li><li>C\u00e1c lo\u1ea1i \u0111\u1eadu: \u0110\u1eadu xanh, \u0111\u1eadu l\u0103ng, \u0111\u1eadu th\u1eadn, \u0111\u1eadu \u0111en v\u00e0 \u0111\u1eadu pinto.<\/li><li>D\u1ea7u: D\u1ea7u \u00f4 liu, d\u1ea7u h\u1ea1t lanh.<\/li><\/ul>\n\n\n\n<h2 id=\"h-nh-ng-th-c-ph-m-n-n-tr-nh-trong-th-c-n\"><span class=\"ez-toc-section\" id=\"Nhung_thuc_pham_nen_tranh_trong_thuc_don\"><\/span>Nh\u1eefng th\u1ef1c ph\u1ea9m n\u00ean tr\u00e1nh trong th\u1ef1c \u0111\u01a1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul><li>R\u01b0\u1ee3u: R\u01b0\u1ee3u c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn kh\u1ea3 n\u0103ng x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp v\u00e0 gi\u1ea3m m\u1ee1 c\u1ee7a b\u1ea1n, \u0111\u1eb7c bi\u1ec7t khi ti\u00eau th\u1ee5 qu\u00e1 m\u1ee9c.<\/li><li>\u0110\u01b0\u1eddng: Nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng th\u01b0\u1eddng cung c\u1ea5p nhi\u1ec1u calo nh\u01b0ng \u00edt ch\u1ea5t dinh d\u01b0\u1ee1ng. Bao g\u1ed3m k\u1eb9o, b\u00e1nh quy, b\u00e1nh r\u00e1n, kem, b\u00e1nh v\u00e0 \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng, ch\u1eb3ng h\u1ea1n nh\u01b0 soda\u2026<\/li><li>Th\u1ef1c ph\u1ea9m chi\u00ean r\u00e1n: G\u00e0 chi\u00ean, khoai t\u00e2y chi\u00ean, v\u00f2ng h\u00e0nh t\u00e2y,\u2026nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y t\u00edch lu\u1ef9 cholesterol th\u1eeba g\u00e2y b\u00e9o b\u1ee5ng.<\/li><\/ul>\n\n\n\n<p>Ngo\u00e0i vi\u1ec7c h\u1ea1n ch\u1ebf nh\u1eefng th\u1ef1c ph\u1ea9m tr\u00ean, b\u1ea1n n\u00ean tr\u00e1nh m\u1ed9t s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m sau tr\u01b0\u1edbc khi \u0111\u1ebfn ph\u00f2ng t\u1eadp b\u1edfi ch\u00fang c\u00f3 th\u1ec3 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a v\u00e0 g\u00e2y kh\u00f3 ch\u1ecbu cho d\u1ea1 d\u00e0y trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n<ul><li>Th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t b\u00e9o: Th\u1ecbt nhi\u1ec1u ch\u1ea5t b\u00e9o, b\u01a1 v\u00e0 n\u01b0\u1edbc s\u1ed1t.<\/li><li>Th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t x\u01a1: \u0110\u1eadu v\u00e0 rau h\u1ecd c\u1ea3i nh\u01b0 b\u00f4ng c\u1ea3i xanh ho\u1eb7c s\u00fap l\u01a1.<\/li><li>\u0110\u1ed3 u\u1ed1ng c\u00f3 ga: \u0110\u1ed3 u\u1ed1ng nh\u1eb9 ho\u1eb7c soda \u0103n ki\u00eang.<\/li><\/ul>\n\n\n\n<h2 id=\"h-nh-ng-th-c-ph-m-ch-c-n-ng-b-sung\"><span class=\"ez-toc-section\" id=\"Nhung_thuc_pham_chuc_nang_bo_sung\"><\/span>Nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng b\u1ed5 sung<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ngo\u00e0i ra khi t\u1eadp gi\u1ea3m c\u00e2n, vi\u1ec7c s\u1eed d\u1ee5ng c\u00e1c th\u1ef1c ph\u1ea9m b\u1ed5 sung c\u0169ng l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn.<\/p>\n\n\n\n<ul><li>Whey protein: B\u1ed9t whey protein l\u00e0 m\u1ed9t c\u00e1ch \u0111\u01a1n gi\u1ea3n v\u00e0 thu\u1eadn ti\u1ec7n \u0111\u1ec3 gi\u00fap b\u1ea1n t\u0103ng l\u01b0\u1ee3ng protein ti\u00eau th\u1ee5.<\/li><li>Creatine: Creatine cung c\u1ea5p cho c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft khi t\u1eadp luy\u1ec7n. B\u1ea1n n\u00ean ch\u1ecdn s\u1eed d\u1ee5ng creatine monohydrate v\u00ec n\u00f3 l\u00e0 lo\u1ea1i creatine hi\u1ec7u qu\u1ea3 nh\u1ea5t.<\/li><li>Caffeine: Caffeine l\u00e0m gi\u1ea3m m\u1ec7t m\u1ecfi. B\u1ea1n n\u00ean u\u1ed1ng cafe ho\u1eb7c tr\u00e0 tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n.<\/li><\/ul>\n\n\n\n<h2 id=\"h-m-t-s-nguy-n-t-c-kh-c-khi-l-n-th-c-n\"><span class=\"ez-toc-section\" id=\"Mot_so_nguyen_tac_khac_khi_len_thuc_don\"><\/span>M\u1ed9t s\u1ed1 nguy\u00ean t\u1eafc kh\u00e1c khi l\u00ean th\u1ef1c \u0111\u01a1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul><li>Kh\u00f4ng b\u1ecf b\u1eefa \u0111\u1eb7c bi\u1ec7t l\u00e0 b\u1eefa s\u00e1ng v\u00ec ngu\u1ed3n dinh d\u01b0\u1ee1ng v\u00e0 calo t\u1eadp trung nhi\u1ec1u nh\u1ea5t v\u00e0o bu\u1ed5i s\u00e1ng v\u00e0 gi\u1ea3m d\u1ea7n bu\u1ed5i t\u1ed1i.<\/li><li>\u0102n nhi\u1ec1u b\u1eefa nh\u1ecf trong ng\u00e0y, chia l\u00e0m 5-6 b\u1eefa\/ng\u00e0y.<\/li><li>H\u00e3y nh\u1edb u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. Th\u00f4ng th\u01b0\u1eddng b\u1ea1n ph\u1ea3i u\u1ed1ng 2 l\u00edt n\u01b0\u1edbc m\u1ed7i ng\u00e0y nh\u01b0ng v\u1edbi nh\u1eefng ng\u01b0\u1eddi t\u1eadp gym th\u00ec c\u1ea7n ph\u1ea3i b\u1ed5 sung t\u1eeb 2,5-3 l\u00edt m\u1ed7i ng\u00e0y.<\/li><li>Sau 8 gi\u1edd t\u1ed1i b\u1ea1n ch\u1ec9 n\u00ean \u0103n rau xanh, tr\u00e1i c\u00e2y v\u00e0 n\u01b0\u1edbc \u00e9p.<\/li><li>Ph\u1ea3i \u0103n tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n \u0111\u1ec3 cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft khi t\u1eadp.<\/li><\/ul>\n\n\n\n<h1 id=\"h-5-h-ng-d-n-ch-y-b-gi-m-b-o-ng-c-ch\"><span class=\"ez-toc-section\" id=\"5_Huong_dan_chay_bo_giam_beo_dung_cach\"><\/span>5. H\u01b0\u1edbng d\u1eabn ch\u1ea1y b\u1ed9 gi\u1ea3m b\u00e9o \u0111\u00fang c\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<h2 id=\"h-b-sung-n-ng-l-ng-y-tr-c-khi-ch-y-b\"><span class=\"ez-toc-section\" id=\"Bo_sung_nang_luong_day_du_truoc_khi_chay_bo\"><\/span>B\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng \u0111\u1ea7y \u0111\u1ee7 tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vi\u1ec7c cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng t\u1eeb ba \u0111\u1ebfn b\u1ed1n gi\u1edd tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9 l\u00e0 r\u1ea5t quan tr\u1ecdng, \u0111\u1eb7c bi\u1ec7t \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y c\u1ef1 ly d\u00e0i. C\u00e1c c\u1ef1 ly ch\u1ea1y d\u00e0i c\u00f3 nh\u01b0 10km (6,2 d\u1eb7m), n\u1eeda marathon (21 km ho\u1eb7c 13,1 d\u1eb7m) v\u00e0 marathon (42km ho\u1eb7c 26,2 d\u1eb7m). Vi\u1ec7c b\u1ed5 sung \u0111\u1ed3 \u0103n tr\u01b0\u1edbc khi ch\u1ea1y th\u01b0\u1eddng \u00edt quan tr\u1ecdng h\u01a1n v\u1edbi ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 \u00edt h\u01a1n 60 \u0111\u1ebfn 90 ph\u00fat.<\/p>\n\n\n\n<p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 v\u00ed d\u1ee5 v\u1ec1 c\u00e1c kh\u1ea9u ph\u1ea7n n\u00ean \u0103n tr\u01b0\u1edbc khi ch\u1ea1y:<\/p>\n\n\n\n<ul><li>N\u0103m l\u00f2ng tr\u1eafng tr\u1ee9ng v\u00e0 m\u1ed9t qu\u1ea3 tr\u1ee9ng v\u1edbi hai mi\u1ebfng b\u00e1nh m\u00ec tr\u1eafng n\u01b0\u1edbng tr\u1eafng v\u1edbi th\u1ea1ch v\u00e0 m\u1ed9t qu\u1ea3 chu\u1ed1i.<\/li><li>M\u1ed9t c\u1ed1c (225 gram) ph\u00f4 mai \u00edt b\u00e9o v\u1edbi m\u1ed9t c\u1ed1c (150 grams) qu\u1ea3 vi\u1ec7t qu\u1ea5t, th\u00eam hai l\u00e1t b\u00e1nh m\u00ec tr\u1eafng n\u01b0\u1edbng v\u1edbi m\u1ed9t mu\u1ed7ng m\u1eadt ong.<\/li><li>M\u1ed9t mi\u1ebfng b\u00e1nh bagel tr\u1eafng c\u1ee1 trung b\u00ecnh v\u1edbi hai l\u00e1t th\u1ecbt g\u00e0 t\u00e2y v\u00e0 m\u00f9 t\u1ea1t (t\u00f9y s\u1edf th\u00edch), th\u00eam 30 qu\u1ea3 nho.<\/li><li>M\u1ed9t c\u1ee7 khoai t\u00e2y n\u01b0\u1edbng c\u1ee1 v\u1eeba v\u1edbi kem chua v\u00e0 3 ounces (85 gram) \u1ee9c g\u00e0 n\u01b0\u1edbng.<\/li><li>M\u1ed9t ch\u00e9n (200 gram) m\u00ec \u1ed1ng n\u1ea5u ch\u00edn v\u1edbi 1\/2 ch\u00e9n (130 gram) n\u01b0\u1edbc s\u1ed1t marinara v\u1edbi 3 ounces (85 gram) \u1ee9c g\u00e0 v\u00e0 m\u1ed9t l\u00e1t b\u00e1nh m\u00ec b\u01a1.<\/li><\/ul>\n\n\n\n<h2 id=\"h-chu-n-b-trang-ph-c-tho-i-m-i\"><span class=\"ez-toc-section\" id=\"Chuan_bi_trang_phuc_thoai_mai\"><\/span>Chu\u1ea9n b\u1ecb trang ph\u1ee5c tho\u1ea3i m\u00e1i<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e1nh ch\u1ecdn trang ph\u1ee5c t\u1eeb v\u1ea3i cotton, d\u00f9ng t\u1ea5t gi\u1ea3m ma s\u00e1t, \u00e1o ghi-l\u00ea, kh\u0103n m\u0169 tr\u00f9m \u0111\u1ea7u khi tr\u1eddi l\u1ea1nh\u2026 gi\u00fap runner tho\u1ea3i m\u00e1i khi v\u1eadn \u0111\u1ed9ng. \u0110\u1ec3 ho\u00e0n th\u00e0nh m\u1ee5c ti\u00eau, c\u1ef1 ly, b\u1ea1n c\u1ea7n t\u00ecm hi\u1ec3u k\u1ef9 cung \u0111\u01b0\u1eddng ch\u1ea1y, t\u1eadp luy\u1ec7n tr\u01b0\u1edbc nhi\u1ec1u th\u00e1ng v\u00e0 ch\u00fa tr\u1ecdng trang ph\u1ee5c ph\u00f9 h\u1ee3p. L\u01b0u \u00fd ng\u01b0\u1eddi ch\u1ea1y n\u00ean chu\u1ea9n b\u1ecb nh\u1eefng ph\u1ee5 ki\u1ec7n sau: qu\u1ea7n short, \u00e1o thun, t\u1ea5t, l\u1edbp l\u00f3t ho\u1eb7c \u00e1o d\u00e0i tay, \u00e1o kho\u00e1c nh\u1eb9 (ch\u1ed1ng \u0111\u01b0\u1ee3c m\u01b0a, n\u1eafng th\u00ec c\u00e0ng t\u1ed1t). N\u1ebfu tr\u1eddi l\u1ea1nh, b\u1ea1n h\u00e3y chu\u1ea9n b\u1ecb th\u00eam qu\u1ea7n t\u1ea5t, \u00e1o ghi-l\u00ea, m\u0169 v\u00e0 g\u0103ng tay.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"600\" height=\"400\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/10\/giam-can-bang-chay-bo-11.png\" alt=\"Ch\u1ecdn qu\u1ea7n \u00e1o th\u1ec3 thao ph\u00f9 h\u1ee3p\" class=\"wp-image-12620\"\/><figcaption><em>Tr\u00e1nh ch\u1ecdn trang ph\u1ee5c t\u1eeb v\u1ea3i cotton, d\u00f9ng t\u1ea5t gi\u1ea3m ma s\u00e1t, \u00e1o ghi-l\u00ea, kh\u0103n m\u0169 tr\u00f9m \u0111\u1ea7u khi tr\u1eddi l\u1ea1nh\u2026 gi\u00fap runner tho\u1ea3i m\u00e1i khi v\u1eadn \u0111\u1ed9ng<\/em><\/figcaption><\/figure>\n\n\n\n<h2 id=\"h-ch-n-gi-y-ph-h-p\"><span class=\"ez-toc-section\" id=\"Chon_giay_phu_hop\"><\/span>Ch\u1ecdn gi\u00e0y ph\u00f9 h\u1ee3p<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ch\u1ec9 ch\u1ecdn gi\u00e0y v\u1eeba ch\u00e2n. N\u1ebfu c\u00f3 c\u01a1 h\u1ed9i ti\u1ebfp c\u1eadn nh\u1eefng m\u00e1y \u0111o ch\u00e2n ho\u1eb7c ph\u00f2ng kh\u00e1m th\u1ec3 thao chuy\u00ean d\u1ee5ng th\u00ec \u0111\u00f3 l\u00e0 \u0111i\u1ec1u tuy\u1ec7t v\u1eddi \u0111\u1ec3 hi\u1ec3u ki\u1ec3u ch\u00e2n v\u00e0 ph\u00e2n t\u00edch ch\u00e2n c\u1ee7a m\u00ecnh. N\u1ebfu kh\u00f4ng th\u00ec h\u1eb3n nh\u1eefng store gi\u00e0y ch\u1ea1y chuy\u00ean d\u1ee5ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n hi\u1ec3u \u0111i\u1ec1u n\u00e0y. M\u0169i gi\u00e0y ph\u1ea3i d\u01b0 ra 1 ch\u00fat so v\u1edbi b\u00e0n ch\u00e2n, h\u00e3y d\u00f9ng quy t\u1eafc ng\u00f3n tay c\u00e1i \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh: ph\u1ea7n d\u01b0 m\u0169i gi\u00e0y c\u1ea7n thi\u1ebft th\u01b0\u1eddng \u0111\u01b0\u1ee3c \u0111o b\u1eb1ng b\u1ec1 r\u1ed9ng ng\u00f3n tay c\u00e1i (kho\u1ea3ng c\u00e1ch t\u1eeb m\u0169i ch\u00e2n cho t\u1edbi m\u0169i gi\u00e0y).<\/p>\n\n\n\n<p>C\u1ea3m gi\u00e1c t\u1ed5ng quan khi \u0111i gi\u00e0y c\u1ea3m th\u1ea5y r\u1ed9ng r\u00e3i v\u1eeba ph\u1ea3i, kh\u00f4ng n\u00ean v\u1eeba kh\u00edt, c\u0169ng kh\u00f4ng n\u00ean c\u1ea3m th\u1ea5y qu\u00e1 r\u1ed9ng r\u00e3i nh\u01b0 b\u01a1i trong gi\u00e0y. C\u00f3 th\u1ec3 th\u1eed gi\u00e0y trong nh\u00e0 b\u1eb1ng c\u00e1ch ch\u1ea1y th\u1eed v\u00e0i ch\u1ee5c m\u00e9t trong khu\u00f4n vi\u00ean. N\u00ean ch\u1ecdn gi\u00e0y d\u00e0nh ri\u00eang cho v\u1eadn \u0111\u1ed9ng, ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"600\" height=\"400\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/10\/giam-can-bang-chay-bo-12.png\" alt=\"Ch\u1ecdn gi\u00e0y d\u00e0nh ri\u00eang cho ch\u1ea1y b\u1ed9 s\u1ebd gi\u00fap b\u1ea3o v\u1ec7 ch\u00e2n c\u1ee7a b\u1ea1n\" class=\"wp-image-12621\"\/><figcaption><em>Ch\u1ecdn gi\u00e0y d\u00e0nh ri\u00eang cho ch\u1ea1y b\u1ed9 s\u1ebd gi\u00fap b\u1ea3o v\u1ec7 ch\u00e2n c\u1ee7a b\u1ea1n<\/em><\/figcaption><\/figure>\n\n\n\n<h2 id=\"h-k-thu-t-ch-y\"><span class=\"ez-toc-section\" id=\"Ky_thuat_chay\"><\/span>K\u1ef9 thu\u1eadt ch\u1ea1y<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u1ea1n ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch s\u1ebd gi\u00fap c\u01a1 th\u1ec3 ch\u1ea1y nhanh v\u00e0 tho\u1ea3i m\u00e1i h\u01a1n \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe, \u0111\u1ed3ng th\u1eddi b\u1ea1n c\u0169ng \u00edt g\u1eb7p nh\u1eefng c\u0103ng th\u1eb3ng tr\u00ean c\u01a1 th\u1ec3 v\u00e0 gi\u1ea3m nguy c\u01a1 b\u1ecb ch\u1ea5n th\u01b0\u01a1ng. C\u00e1ch ch\u1ea1y b\u1ed9 hi\u1ec7u qu\u1ea3 c\u0169ng s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3m nguy c\u01a1 m\u1ec7t m\u1ecfi v\u00e0 \u0111\u1ea3m b\u1ea3o t\u1eadn d\u1ee5ng t\u1ed1i \u0111a c\u00e1c ho\u1ea1t \u0111\u1ed9ng trong l\u00fac ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n<p>Nh\u1eefng l\u01b0u \u00fd sau \u0111\u00e2y s\u1ebd gi\u00fap b\u1ea1n t\u1eadp ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch \u0111\u1ec3 gi\u1ea3m c\u00e2n&nbsp; hi\u1ec7u qu\u1ea3:<\/p>\n\n\n\n<ul><li>Nh\u00ecn th\u1eb3ng<\/li><li>Th\u01b0 gi\u00e3n vai<\/li><li>Th\u1ea3 l\u1ecfng tay tho\u1ea3i m\u00e1i khi ch\u1ea1y b\u1ed9<\/li><li>Kh\u00f4ng vung tay qu\u00e1 m\u1ea1nh khi ch\u1ea1y b\u1ed9<\/li><li>Di chuy\u1ec3n tay c\u1ee7a b\u1ea1n theo kh\u1edbp vai<\/li><li>Gi\u1eef hai tay \u1edf th\u1eaft l\u01b0ng \u0111\u1ec3 ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch<\/li><li>Kh\u00f4ng b\u01b0\u1edbc ch\u00e2n qu\u00e1 cao khi ch\u1ea1y<\/li><li>\u0110\u00e1p b\u1eb1ng c\u1ea3 b\u00e0n ch\u00e2n khi t\u1eadp ch\u1ea1y b\u1ed9<\/li><li>Lu\u00f4n h\u01b0\u1edbng m\u0169i ch\u00e2n v\u1ec1 ph\u00eda tr\u01b0\u1edbc<\/li><li>\u0110i\u1ec1u ch\u1ec9nh d\u00e1ng ng\u01b0\u1eddi trong khi ch\u1ea1y b\u1ed9<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"600\" height=\"600\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/10\/giam-can-bang-chay-bo-13.png\" alt=\"C\u1ea7n n\u1eafm v\u1eefng k\u1ef9 thu\u1eadt ch\u1ea1y \u0111\u1ec3 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u01a1 th\u1ec3\" class=\"wp-image-12622\"\/><figcaption><em>C\u1ea7n n\u1eafm v\u1eefng k\u1ef9 thu\u1eadt ch\u1ea1y \u0111\u1ec3 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u01a1 th\u1ec3<\/em><\/figcaption><\/figure>\n\n\n\n<h2 id=\"h-ch-y-ch-y-ch-m\"><span class=\"ez-toc-section\" id=\"Chay_du_%E2%80%93_chay_cham\"><\/span>Ch\u1ea1y \u0111\u1ee7 &#8211; ch\u1ea1y ch\u1eadm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u1ebfu ch\u1ec9 m\u1edbi ch\u1ea1y \u0111\u01b0\u1ee3c v\u00e0i ph\u00fat m\u00e0 b\u1ea1n \u0111\u00e3 \u0111\u00f2i ngh\u1ec9, r\u1ed3i mong \u0111\u1ee3i cu\u1ed1i th\u00e1ng c\u0103n n\u1eb7ng s\u1ebd gi\u1ea3m th\u00ec t\u1ed1t nh\u1ea5t l\u00e0 b\u1ea1n n\u00ean \u1edf nh\u00e0 ngay t\u1eeb \u0111\u1ea7u cho kh\u1ecfe. V\u1eady n\u00ean c\u1ea7n ph\u1ea3i ch\u1ea1y \u0111\u1ee7 m\u1ed7i ng\u00e0y, b\u1ea1n n\u00ean d\u00e0nh ra 30-60 ph\u00fat\/ng\u00e0y \u0111\u1ec3 ch\u1ea1y b\u1ed9. M\u1ed7i tu\u1ea7n ch\u1ea1y 4-5 bu\u1ed5i \u0111\u1ec3 c\u00f3 k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t. Ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm s\u1ebd gi\u00fap b\u1ea1n t\u1eeb t\u1eeb t\u0103ng s\u1ee9c b\u1ec1n c\u1ee7a b\u1ea3n th\u00e2n m\u00e0 kh\u00f4ng b\u1ecb ch\u1ea5n th\u01b0\u01a1ng. Ngo\u00e0i ra, khoa h\u1ecdc \u0111\u00e3 ch\u1ee9ng minh l\u00e0 ch\u1ea1y ch\u1eadm gi\u00fap b\u1ea1n \u0111\u1ed1t m\u1ee1 t\u1ed1t h\u01a1n.<\/p>\n\n\n\n<h2 id=\"h-thay-i-a-h-nh-ch-y\"><span class=\"ez-toc-section\" id=\"Thay_doi_dia_hinh_chay\"><\/span>Thay \u0111\u1ed5i \u0111\u1ecba h\u00ecnh ch\u1ea1y<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u1ebfu c\u1ee9 ch\u1ea1y su\u1ed1t m\u1ed9t \u0111\u1ecba h\u00ecnh b\u1eb1ng ph\u1eb3ng trong m\u1ed9t th\u1eddi gian d\u00e0i th\u00ec b\u1ea1n s\u1ebd r\u1ea5t nhanh nh\u00e0m ch\u00e1n. V\u1eady n\u00ean, h\u00e3y thay \u0111\u1ed5i \u0111\u1ecba h\u00ecnh ch\u1ea1y 1 l\u1ea7n\/tu\u1ea7n \u0111\u1ec3 gi\u00fap b\u1ea3n th\u00e2n c\u00f3 th\u00eam \u0111\u1ed9ng l\u1ef1c gi\u1ea3m c\u00e2n.<\/p>\n\n\n\n<h2 id=\"h-ngh-ng-i-l-y-s-c\"><span class=\"ez-toc-section\" id=\"Nghi_ngoi_lay_suc\"><\/span>Ngh\u1ec9 ng\u01a1i l\u1ea5y s\u1ee9c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kh\u00f4ng n\u00ean ch\u1ea1y 1 h\u01a1i lu\u00f4n nh\u00e9. Do ch\u1ea1y qu\u00e1 l\u00e2u s\u1ebd khi\u1ebfn b\u1ea1n b\u1ecb \u0111u\u1ed1i s\u1ee9c r\u1ea5t nhanh trong khi ch\u01b0a \u0111\u1ed1t \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng m\u1ee1 c\u1ea7n thi\u1ebft, th\u1eadm ch\u00ed c\u00f2n b\u1ecb \u0111au \u0111\u1ea7u, ch\u00f3ng m\u1eb7t. Thay v\u00e0o \u0111\u00f3, h\u00e3y theo chu k\u1ef3 sau: ch\u1ea1y 15 ph\u00fat &gt; \u0111i b\u1ed9 5 ph\u00fat &gt; ch\u1ea1y 15 ph\u00fat &gt; ngh\u1ec9 5 ph\u00fat &gt; ch\u1ea1y ch\u1eadm 10 ph\u00fat &gt; k\u1ebft th\u00fac ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n<h2 id=\"h-u-ng-n-c\"><span class=\"ez-toc-section\" id=\"Uong_du_nuoc\"><\/span>U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trong l\u00fac ch\u1ea1y, m\u1ed7i khi d\u1eebng l\u1ea1i ngh\u1ec9 m\u1ec7t, \u0111\u1eebng qu\u00ean u\u1ed1ng 1 ng\u1ee5m n\u01b0\u1edbc l\u1ecdc nh\u00e9. Vi\u1ec7c b\u1ed5 sung n\u01b0\u1edbc gi\u00fap b\u00f9 l\u1ea1i c\u00e1c ch\u1ea5t \u0111i\u1ec7n gi\u1ea3i b\u1ecb m\u1ea5t \u0111i do \u0111\u1ed5 m\u1ed3 h\u00f4i. N\u1ebfu kh\u00f4ng u\u1ed1ng n\u01b0\u1edbc,&nbsp; b\u1ea1n r\u1ea5t d\u1ec5 ch\u00f3ng m\u1eb7t, bu\u1ed3n n\u00f4n, \u0111au m\u1ecfi c\u01a1, t\u0103ng nh\u1ecbp tim l\u00e0m gi\u1ea3m s\u1ee9c ch\u1ea1y.<\/p>\n\n\n\n<h2 id=\"h-n-sau-khi-ch-y\"><span class=\"ez-toc-section\" id=\"An_sau_khi_chay\"><\/span>\u0102n sau khi ch\u1ea1y<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sau khi ch\u1ea1y b\u1ed9 kho\u1ea3ng 30 ph\u00fat, b\u1ea1n c\u00f3 th\u1ec3 \u0103n u\u1ed1ng \u0111\u1ec3 b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3. Tuy nhi\u00ean, b\u1ea1n c\u1ea7n l\u01b0u \u00fd 1 ch\u00fat l\u00e0 kh\u00f4ng \u0103n nh\u1eefng m\u00f3n nhi\u1ec1u d\u1ea7u m\u1ee1, \u0111\u01b0\u1eddng m\u00e0 thay v\u00e0o \u0111\u00f3 b\u1ed5 sung c\u00e1c m\u00f3n \u0103n l\u00e0nh m\u1ea1nh, gi\u00e0u \u0111\u1ea1m gi\u00fap c\u01a1 b\u1eafp b\u1ecb t\u1ed5n th\u01b0\u01a1ng trong qu\u00e1 tr\u00ecnh ch\u1ea1y \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i.<\/p>\n\n\n\n<h2 id=\"h-ch-y-th-ng-xuy-n\"><span class=\"ez-toc-section\" id=\"Chay_thuong_xuyen\"><\/span>Ch\u1ea1y th\u01b0\u1eddng xuy\u00ean<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u1ea1n n\u00ean ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy\u00ean \u0111\u1ec3 c\u01a1 th\u1ec3 quen d\u1ea7n qua \u0111\u00f3 \u0111\u1ed1t \u0111\u01b0\u1ee3c nhi\u1ec1u calo v\u00e0 ph\u00f2ng tr\u00e1nh \u0111\u01b0\u1ee3c b\u1ec7nh t\u1eadt. D\u00f9 cho ch\u1ea1y b\u1ed9 m\u1ed7i ng\u00e0y mang l\u1ea1i l\u1ee3i \u00edch gi\u1ea3m c\u00e2n tuy nhi\u00ean b\u1ea1n kh\u00f4ng n\u00ean ch\u1ea1y qu\u00e1 nhi\u1ec1u. T\u1ed1t nh\u1ea5t l\u00e0 ch\u1ea1y 5 ng\u00e0y\/tu\u1ea7n \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o l\u1ee3i \u00edch \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u00e0 an to\u00e0n cho b\u1ea3n th\u00e2n. Ngo\u00e0i ra ch\u1ea1y b\u1ed9 gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 gi\u00fap tinh th\u1ea7n th\u1ec3 ch\u1ea5t \u0111\u01b0\u1ee3c n\u00e2ng cao. M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u00e3 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n b\u1edfi m\u1ed9t thanh ni\u00ean v\u1edbi 30 ph\u00fat ch\u1ea1y v\u00e0 ch\u1ea1y 3 ng\u00e0y\/tu\u1ea7n. K\u1ebft qu\u1ea3 cho th\u1ea5y sau ch\u1ea1y b\u1ed9 gi\u1ea5c ng\u1ee7 c\u1ee7a anh ta t\u1ed1t v\u00e0 s\u00e2u h\u01a1n khi kh\u00f4ng ch\u1ea1y.<\/p>\n\n\n\n<h1 id=\"h-6-nh-ng-l-u-khi-gi-m-c-n-b-ng-ch-y-b\"><span class=\"ez-toc-section\" id=\"6_Nhung_luu_y_khi_giam_can_bang_chay_bo\"><\/span>6. Nh\u1eefng l\u01b0u \u00fd khi gi\u1ea3m c\u00e2n b\u1eb1ng ch\u1ea1y b\u1ed9<span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"600\" height=\"399\" src=\"https:\/\/vienthammykhothi.vn\/wp-content\/uploads\/2021\/10\/giam-can-bang-chay-bo-14.png\" alt=\"Nh\u1eefng l\u01b0u \u00fd khi gi\u1ea3m c\u00e2n b\u1eb1ng ch\u1ea1y b\u1ed9\" class=\"wp-image-12623\"\/><figcaption><em>Nh\u1eefng l\u01b0u \u00fd khi gi\u1ea3m c\u00e2n b\u1eb1ng ch\u1ea1y b\u1ed9<\/em><\/figcaption><\/figure>\n\n\n\n<h2 id=\"h-kh-i-ng\"><span class=\"ez-toc-section\" id=\"Khoi_dong\"><\/span>Kh\u1edfi \u0111\u1ed9ng<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kh\u1edfi \u0111\u1ed9ng l\u00e0 m\u1ed9t b\u01b0\u1edbc v\u00f4 c\u00f9ng quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n. C\u0169ng nh\u01b0 c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c, kh\u1edfi \u0111\u1ed9ng gi\u00fap b\u1ea1n l\u00e0m n\u00f3ng g\u00e2n c\u1ed1t, gi\u00fap b\u1ea1n tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng khi ho\u1ea1t \u0111\u1ed9ng. N\u1ebfu v\u00e0o m\u00f9a \u0111\u00f4ng, b\u1ea1n c\u00e0ng n\u00ean kh\u1edfi \u0111\u1ed9ng k\u0129 c\u00e0ng v\u00e0 nh\u1eb9 nh\u00e0ng h\u01a1n m\u00f9a h\u00e8 nh\u00e9. B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00e1c \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng nh\u01b0 ch\u1ea1y b\u01b0\u1edbc nh\u1ecf, nh\u1ea3y d\u00e2y hay xoay c\u00e1c kh\u1edbp c\u1ed5 tay, c\u1ed5 ch\u00e2n, xoay m\u0169i b\u00e0n ch\u00e2n. Th\u1ef1c hi\u1ec7n t\u1ea7m 5 ph\u00fat sau \u0111\u00f3 r\u1ed3i m\u1edbi b\u1eaft \u0111\u1ea7u th\u1ef1c hi\u1ec7n b\u00e0i th\u1ec3 d\u1ee5c ch\u1ea1y b\u1ed9.&nbsp;<\/p>\n\n\n\n<h2 id=\"h-gi-n-c\"><span class=\"ez-toc-section\" id=\"Gian_co\"><\/span>Gi\u00e3n c\u01a1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Theo nhi\u1ec1u chuy\u00ean gia th\u00ec stretch (gi\u00e3n c\u01a1) l\u00e0 kh\u00f4ng c\u1ea7n thi\u1ebft. N\u1ebfu mu\u1ed1n th\u00ec ch\u1ec9 n\u00ean gi\u00e3n c\u01a1 sau khi ch\u1ea1y ch\u1ee9 kh\u00f4ng ph\u1ea3i tr\u01b0\u1edbc khi ch\u1ea1y. Gi\u00e3n c\u01a1 \u0111\u01b0\u1ee3c chia l\u00e0m hai lo\u1ea1i ch\u00ednh: gi\u00e3n c\u01a1 t\u0129nh (static stretching) v\u00e0 gi\u00e3n c\u01a1 \u0111\u1ed9ng (dynamic stretching)<\/p>\n\n\n\n<ul><li>Gi\u00e3n c\u01a1 t\u0129nh ho\u1ea1t \u0111\u1ed9ng theo nguy\u00ean t\u1eafc k\u00e9o v\u00e0 gi\u1eef: b\u1ea1n r\u01b0\u1edbn c\u01a1 b\u1eafp \u0111\u1ebfn \u0111i\u1ec3m gi\u1edbi h\u1ea1n v\u00e0 gi\u1eef trong 10s ho\u1eb7c h\u01a1n, kh\u00f4ng c\u00f3 b\u1ea5t c\u1ee9 chuy\u1ec3n \u0111\u1ed9ng c\u01a1 th\u1ec3 n\u00e0o.<\/li><li>Gi\u00e3n c\u01a1 \u0111\u1ed9ng, ng\u01b0\u1ee3c l\u1ea1i, s\u1eed d\u1ee5ng chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3 \u0111\u1ec3 gi\u00fap l\u00e0m n\u00f3ng c\u01a1 b\u1eafp, v\u00ed d\u1ee5 nh\u01b0 \u0111i b\u1ed9, squats, lunges. C\u01a1 th\u1ec3 b\u1ea1n s\u1ebd kh\u00f4ng bao gi\u1edd gi\u1eef nguy\u00ean 1 v\u1ecb tr\u00ed qu\u00e1 v\u00e0i gi\u00e2y v\u1edbi gi\u00e3n c\u01a1 \u0111\u1ed9ng.<\/li><\/ul>\n\n\n\n<p>N\u1ebfu b\u1ea1n th\u01b0\u1eddng xuy\u00ean ch\u1ea1y b\u1ed9 s\u1ebd kh\u00f4ng l\u1ea1 g\u00ec t\u01b0 th\u1ebf g\u1eadp c\u00fai ng\u01b0\u1eddi tay ch\u1ea1m ng\u00f3n ch\u00e2n, m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf c\u0103n b\u1ea3n trong yoga. R\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean \u00e1p d\u1ee5ng t\u01b0 th\u1ebf n\u00e0y \u0111\u1ec3 gi\u00e3n c\u01a1 \u0111\u00f9i v\u00e0 b\u1eafp chu\u1ed1i tr\u01b0\u1edbc khi ch\u1ea1y. \u0110\u00f3 l\u00e0 gi\u00e3n c\u01a1 t\u0129nh. Tuy nhi\u00ean theo c\u00e1c chuy\u00ean gia, ch\u01b0a c\u00f3 b\u1eb1ng ch\u1ee9ng n\u00e0o cho th\u1ea5y gi\u00e3n c\u01a1 t\u0129nh gi\u00fap gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng hay n\u00e2ng cao th\u00e0nh t\u00edch. Ng\u01b0\u1ee3c l\u1ea1i, \u0111\u00f4i khi n\u00f3 c\u00f2n g\u00e2y t\u1ed5n th\u01b0\u01a1ng. Thay v\u00ec v\u1eady, h\u00e3y d\u00f9ng c\u00e1c b\u00e0i gi\u00e3n c\u01a1 \u0111\u1ed9ng, n\u1ebfu th\u1ea5y c\u1ea7n thi\u1ebft, tr\u01b0\u1edbc ho\u1eb7c sau khi ch\u1ea1y.<\/p>\n\n\n\n<h2 id=\"h-x-c-nh-l-ng-calo-c-n-t-ch-y\"><span class=\"ez-toc-section\" id=\"Xac_dinh_luong_calo_can_dot_chay\"><\/span>X\u00e1c \u0111\u1ecbnh l\u01b0\u1ee3ng calo c\u1ea7n \u0111\u1ed1t ch\u00e1y<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u00ednh t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n (BMR). T\u1ec9 l\u1ec7 BMR l\u00e0 l\u01b0\u1ee3ng calo t\u1ed1i thi\u1ec3u c\u01a1 th\u1ec3 \u0111\u1ed1t ch\u00e1y m\u1ed7i ng\u00e0y \u0111\u1ec3 duy tr\u00ec ch\u1ee9c n\u0103ng s\u1ed1ng. \u0110\u1ec3 c\u00f3 ch\u00ednh x\u00e1c l\u01b0\u1ee3ng calo c\u01a1 th\u1ec3 \u0111\u1ed1t ch\u00e1y m\u1ed7i ng\u00e0y, \u0111\u1ea7u ti\u00ean c\u1ea7n t\u00ednh gi\u00e1 tr\u1ecb BMR.<\/p>\n\n\n\n<p>S\u1eed d\u1ee5ng ph\u01b0\u01a1ng tr\u00ecnh sau \u0111\u00e2y \u0111\u1ec3 t\u00ecm t\u1ec9 l\u1ec7 BMR theo ph\u01b0\u01a1ng ph\u00e1p th\u1ee7 c\u00f4ng.<\/p>\n\n\n\n<ul><li>Nam gi\u1edbi: (13.75 \u00d7 tr\u1ecdng l\u01b0\u1ee3ng) + (5 \u00d7 chi\u1ec1u cao) &#8211; (6.76 \u00d7 tu\u1ed5i) + 66<\/li><li>N\u1eef gi\u1edbi: (9.56 \u00d7 tr\u1ecdng l\u01b0\u1ee3ng) + (1.85 \u00d7 chi\u1ec1u cao) &#8211; (4.68 \u00d7 tu\u1ed5i) + 655<\/li><\/ul>\n\n\n\n<p>\u0110\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c con s\u1ed1 ch\u00ednh x\u00e1c l\u01b0\u1ee3ng calo c\u01a1 th\u1ec3 d\u00f9ng h\u00e0ng ng\u00e0y, ch\u00fang ta c\u0169ng c\u1ea7n ph\u1ea3i t\u00ednh l\u01b0\u1ee3ng calo \u0111\u1ed1t ch\u00e1y qua ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t. L\u1ea5y s\u1ed1 BMR nh\u00e2n v\u1edbi m\u1ed9t trong m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng sau \u0111\u00e2y (t\u00f9y v\u00e0o tr\u01b0\u1eddng h\u1ee3p c\u1ee5 th\u1ec3 c\u1ee7a b\u1ea3n th\u00e2n b\u1ea1n):<\/p>\n\n\n\n<ul><li>N\u1ebfu b\u1ea1n kh\u00f4ng t\u1eadp th\u1ec3 d\u1ee5c ho\u1eb7c c\u00f3 l\u1ed1i s\u1ed1ng r\u1ea5t \u00edt v\u1eadn \u0111\u1ed9ng, l\u1ea5y s\u1ed1 BMR nh\u00e2n v\u1edbi 1,2.<\/li><li>N\u1ebfu b\u1ea1n c\u00f3 t\u1eadp th\u1ec3 d\u1ee5c nh\u01b0ng v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i (1-3 ng\u00e0y\/tu\u1ea7n) ho\u1eb7c ho\u1ea1t \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng, l\u1ea5y BMR nh\u00e2n v\u1edbi 1,375.<\/li><li>N\u1ebfu b\u1ea1n t\u1eadp th\u1ec3 d\u1ee5c h\u01a1n 3-5 ng\u00e0y\/tu\u1ea7n ho\u1eb7c c\u00f3 l\u1ed1i s\u1ed1ng n\u0103ng \u0111\u1ed9ng, l\u1ea5y BMR nh\u00e2n v\u1edbi 1,55.<\/li><li>N\u1ebfu b\u1ea1n t\u1eadp th\u1ec3 d\u1ee5c h\u1ea7u h\u1ebft c\u00e1c ng\u00e0y trong tu\u1ea7n v\u00e0 ho\u1ea1t \u0111\u1ed9ng v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao trong su\u1ed1t c\u1ea3 ng\u00e0y, l\u1ea5y BMR nh\u00e2n v\u1edbi 1,725.<\/li><li>N\u1ebfu b\u1ea1n t\u1eadp th\u1ec3 d\u1ee5c h\u00e0ng ng\u00e0y ho\u1eb7c nhi\u1ec1u h\u01a1n m\u1ed9t l\u1ea7n\/ng\u00e0y v\u00e0 c\u00f4ng vi\u1ec7c c\u1ee7a b\u1ea1n \u0111\u00f2i h\u1ecfi ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t m\u1ea1nh, l\u1ea5y BMR nh\u00e2n v\u1edbi 1,9.<\/li><\/ul>\n\n\n\n<h2 id=\"h-linh-ho-t-thay-i-c-c-b-i-t-p-ch-y-b\"><span class=\"ez-toc-section\" id=\"Linh_hoat_thay_doi_cac_bai_tap_chay_bo\"><\/span>Linh ho\u1ea1t thay \u0111\u1ed5i c\u00e1c b\u00e0i t\u1eadp ch\u1ea1y b\u1ed9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Thay \u0111\u1ed5i linh ho\u1ea1t c\u00e1c b\u00e0i t\u1eadp kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n m\u00e0 c\u00f2n tr\u00e1nh nh\u00e0m ch\u00e1n khi ch\u1ea1y, qua \u0111\u00f3 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 1 s\u1ed1 b\u00e0i ch\u1ea1y m\u00e0 \u0111\u1ed9c gi\u1ea3 c\u00f3 th\u1ec3 tham kh\u1ea3o:<\/p>\n\n\n\n<p>1\/ B\u00e0i t\u1eadp ch\u1ea1y n\u1ec1n t\u1ea3ng (ch\u1ea1y \u1edf c\u1ef1 ly ng\u1eafn v\u00e0 trung b\u00ecnh)<\/p>\n\n\n\n<p>2\/ B\u00e0i&nbsp; t\u1eadp ch\u1ea1y ph\u1ee5c h\u1ed3i (ch\u1ea1y ng\u1eafn, t\u1ed1c \u0111\u1ed9 ch\u1eadm r\u00e3i v\u00e0 nh\u1eb9 nh\u00e0ng)<\/p>\n\n\n\n<p>3\/ B\u00e0i t\u1eadp ch\u1ea1y t\u0103ng t\u1ed1c (b\u1eaft \u0111\u1ea7u ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm v\u00e0 khi th\u1ea5y \u0111\u00edch th\u00ec ch\u1ea1y t\u1ed1c \u0111\u1ed9 nhanh h\u01a1n)<\/p>\n\n\n\n<p>4\/ B\u00e0i t\u1eadp ch\u1ea1y b\u1ed9 c\u1ef1 ly d\u00e0i<\/p>\n\n\n\n<p>5\/ B\u00e0i t\u1eadp ch\u1ea1y bi\u1ebfn t\u1ed1c (k\u1ebft h\u1ee3p xen k\u1ebd c\u00e1c \u0111o\u1ea1n ch\u1ea1y nhanh t\u1ed1c \u0111\u1ed9 cao v\u1edbi ch\u1ea1y ch\u1eadm ho\u1eb7c \u0111\u1ee9ng y\u00ean t\u1ea1i ch\u1ed7 \u0111\u1ec3 l\u1ea5y s\u1ee9c)<\/p>\n\n\n\n<p>6\/ B\u00e0i t\u1eadp t\u1ed1c \u0111\u1ed9 (thay \u0111\u1ed5i li\u00ean t\u1ee5c nhi\u1ec1u t\u1ed1c \u0111\u1ed9 v\u00e0 c\u1ef1 ly kh\u00e1c nhau d\u1ef1a v\u00e0o th\u1ec3 tr\u1ea1ng v\u00e0 s\u1edf th\u00edch c\u1ee7a ng\u01b0\u1eddi t\u1eadp)<\/p>\n\n\n\n<p>7\/ Ch\u1ea1y l\u00ean d\u1ed1c.<\/p>\n\n\n\n<p>8\/ Tempo Run (b\u00e0i t\u1eadp ch\u1ea1y t\u1ed1c \u0111\u1ed9 kh\u00f4ng \u0111\u1ed5i)<\/p>\n\n\n\n<h1 id=\"h-7-c-c-c-u-h-i-th-ng-g-p\"><span class=\"ez-toc-section\" id=\"7_Cac_cau_hoi_thuong_gap\"><\/span>7. C\u00e1c c\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<h2 id=\"h-ch-y-b-c-gi-m-c-n-hi-u-qu-kh-ng\"><span class=\"ez-toc-section\" id=\"Chay_bo_co_giam_can_hieu_qua_khong\"><\/span>Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 kh\u00f4ng?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vi\u1ec7c ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng th\u00ec c\u00e2u tr\u1ea3 l\u1eddi l\u00e0 c\u00f3, t\u1ea5t nhi\u00ean l\u00e0 n\u1ebfu b\u1ea1n k\u1ebft h\u1ee3p v\u1edbi m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 ph\u00f9 h\u1ee3p. \u0110\u1ec3 gi\u1ea3m c\u00e2n th\u00ec l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o ph\u1ea3i nh\u1ecf h\u01a1n calo ti\u00eau th\u1ee5. N\u00ean ngo\u00e0i vi\u1ec7c t\u0103ng c\u01b0\u1eddng calo \u0111\u01b0\u1ee3c gi\u1ea3i ph\u00f3ng \u0111i, b\u1ea1n c\u0169ng c\u1ea7n gi\u1ea3m \u0111i m\u1ee9c n\u0103ng l\u01b0\u1ee3ng m\u00ecnh n\u1ea1p v\u00e0o qua \u0103n u\u1ed1ng.<\/p>\n\n\n\n<h2 id=\"h-ch-y-b-bu-i-n-o-hi-u-qu\"><span class=\"ez-toc-section\" id=\"Chay_bo_buoi_nao_hieu_qua\"><\/span>Ch\u1ea1y b\u1ed9 bu\u1ed5i n\u00e0o hi\u1ec7u qu\u1ea3?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Theo ti\u1ebfn s\u0129 Phyllis Zee, chuy\u00ean khoa th\u1ea7n kinh h\u1ecdc, thu\u1ed9c \u0110\u1ea1i h\u1ecdc T\u00e2y B\u1eafc, M\u1ef9, th\u1eddi gian l\u00fd t\u01b0\u1edfng cho vi\u1ec7c luy\u1ec7n t\u1eadp l\u00e0 bu\u1ed5i chi\u1ec1u kho\u1ea3ng 16-18h. \u0110\u00e2y l\u00e0 th\u1eddi gian s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp \u0111\u1ea1t \u0111\u1ec9nh cao nh\u1ea5t n\u00ean s\u1ebd \u00edt c\u00f3 nguy c\u01a1 b\u1ecb t\u1ed5n th\u01b0\u01a1ng.<\/p>\n\n\n\n<h2 id=\"h-ch-y-b-bao-l-u-gi-m-m-b-ng\"><span class=\"ez-toc-section\" id=\"Chay_bo_bao_lau_giam_mo_bung\"><\/span>Ch\u1ea1y b\u1ed9 bao l\u00e2u gi\u1ea3m m\u1ee1 b\u1ee5ng?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u1edbi m\u1ee5c ti\u00eau gi\u1ea3m b\u00e9o, c\u00e1c b\u1ea1n n\u00ean ch\u1ea1y trong th\u1eddi gian t\u1eeb 30 ph\u00fat \u0111\u1ebfn 1 ti\u1ebfng m\u1ed7i ng\u00e0y. \u0110i\u1ec1u n\u00e0y b\u1edfi l\u1ebd c\u00f3 th\u1ec3 ch\u1ec9 th\u1ef1c s\u1ef1 \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo v\u00e0 ch\u1ea5t b\u00e9o sau 30 ph\u00fat. N\u1ebfu kh\u00f4ng mu\u1ed1n t\u00ednh th\u1eddi gian, c\u00e1c b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng nguy\u00ean t\u1eafc ch\u1ea1y 5km m\u1ed7i ng\u00e0y v\u1edbi t\u1ea7n su\u1ea5t duy tr\u00ec t\u1eeb 3 \u2013 5 l\u1ea7n m\u1ed9t tu\u1ea7n.<\/p>\n\n\n\n<p>T\u00f3m l\u1ea1i, ch\u1ea1y b\u1ed9 l\u00e0 b\u1ed9 m\u00f4n th\u1ec3 thao \u0111\u01a1n gi\u1ea3n, d\u1ec5 th\u1ef1c hi\u1ec7n nh\u01b0ng c\u00f3 hi\u1ec7u qu\u1ea3 \u0111\u1ed1t ch\u00e1y calo m\u1ee1 th\u1eeba c\u1ef1c k\u1ef3 t\u1ed1t. V\u1eady l\u00e0 th\u1eafc m\u1eafc ch\u1ea1y b\u1ed9 gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng c\u1ee7a b\u1ea1n \u0111\u1ecdc \u0111\u00e3 \u0111\u01b0\u1ee3c gi\u1ea3i \u0111\u00e1p c\u1ee5 th\u1ec3 r\u1ed3i \u0111\u00fang kh\u00f4ng n\u00e0o? Hy v\u1ecdng nh\u1eefng ki\u1ebfn th\u1ee9c chia s\u1ebb qu\u00fd b\u00e1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n c\u00f3 th\u00eam \u0111\u1ed9ng l\u1ef1c c\u0169ng nh\u01b0 ph\u01b0\u01a1ng ph\u00e1p <strong>gi\u1ea3m c\u00e2n b\u1eb1ng ch\u1ea1y b\u1ed9<\/strong> \u0111\u00fang \u0111\u1eafn v\u00e0 nhanh ch\u00f3ng th\u00e0nh c\u00f4ng.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9 c\u1ea3 th\u00e1ng tr\u1eddi nh\u01b0ng c\u1ee9 m\u1ed7i l\u1ea7n nh\u1ea3y l\u00ean c\u00e2n l\u00e0 l\u1ea1i th\u1ea5t v\u1ecdng v\u1edbi con s\u1ed1 \u0111\u1eadp v\u00e0o m\u1eaft m\u00ecnh. D\u00f9 ch\u1ea1y b\u1ed9 \u0111\u1ed1t r\u1ea5t nhi\u1ec1u calo nh\u01b0ng d\u01b0\u1edbi \u0111\u00e2y l\u00e0 v\u00e0i l\u00fd do t\u1ea1i sao c\u00e2n c\u1ee7a b\u1ea1n m\u00e3i kh\u00f4ng gi\u1ea3m, c\u0169ng nh\u01b0 h\u01b0\u1edbng d\u1eabn b\u1ea1n c\u00e1ch gi\u1ea3m<\/p>\n","protected":false},"author":3,"featured_media":7964,"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>H\u01b0\u1edbng d\u1eabn ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n \u0111\u00fang c\u00e1ch gi\u00fap \u0111\u1ed1t m\u1ee1 th\u1eeba nhanh ch\u00f3ng<\/title>\n<meta name=\"description\" content=\"Ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n mang l\u1ea1i hi\u1ec7u qu\u1ea3 nhanh ch\u00f3ng. 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