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Nhi\u1ec1u ng\u01b0\u1eddi v\u1eabn tin v\u00e0o c\u00e2u \u201cno pain, no gain\u201d v\u00e0 ngh\u0129 r\u1eb1ng c\u1ee9 t\u1eadp th\u1eadt n\u1eb7ng, th\u1eadt \u201cchi\u1ebfn\u201d th\u00ec s\u1ebd gi\u1ea3m m\u1ee1 nhanh h\u01a1n. Th\u1ef1c t\u1ebf, quan \u0111i\u1ec3m n\u00e0y\u00a0<\/span>kh\u00f4ng ho\u00e0n to\u00e0n \u0111\u00fang<\/strong>\u00a0v\u00e0 th\u1eadm ch\u00ed c\u00f2n d\u1ec5 g\u00e2y ch\u1ea5n th\u01b0\u01a1ng n\u1ebfu \u00e1p d\u1ee5ng sai.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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\n $\"\"$ <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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1. T\u1eadp n\u1eb7ng kh\u00f4ng ph\u1ea3i l\u00e0 y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh gi\u1ea3m m\u1ee1<\/strong><\/h4>
T\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao ch\u1eafc ch\u1eafn gi\u00fap c\u01a1 th\u1ec3 ti\u1ebft ra testosterone v\u00e0 h\u1ed7 tr\u1ee3 t\u0103ng c\u01a1. Nh\u01b0ng gi\u1ea3m m\u1ee1<\/strong> kh\u00f4ng \u0111\u1ebfn t\u1eeb vi\u1ec7c n\u00e2ng t\u1ea1 n\u1eb7ng m\u00e0 \u0111\u1ebfn t\u1eeb:<\/p>
l\u01b0\u1ee3ng calo b\u1ea1n ti\u00eau th\u1ee5 trong ng\u00e0y<\/p><\/li>
k\u1ef9 thu\u1eadt t\u1eadp luy\u1ec7n<\/p><\/li>
th\u1eddi gian c\u01a1 ch\u1ecbu l\u1ef1c (TUT \u2013 Time Under Tension)<\/p><\/li>
c\u00e1ch b\u1ea1n ki\u1ec3m so\u00e1t tempo (t\u1ed1c \u0111\u1ed9 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c)<\/p><\/li><\/ul>
N\u1ebfu ch\u1ec9 c\u1ed1 n\u00e2ng n\u1eb7ng m\u00e0 form x\u1ea5u, c\u01a1 b\u1eafp th\u1eadm ch\u00ed kh\u00f4ng nh\u1eadn \u0111\u01b0\u1ee3c \u0111\u00fang k\u00edch th\u00edch<\/strong> c\u1ea7n thi\u1ebft \u0111\u1ec3 ph\u00e1t tri\u1ec3n.<\/p>
2. T\u1eadp n\u1eb7ng m\u00e0 sai k\u1ef9 thu\u1eadt = c\u00f4ng c\u1ed1c + d\u1ec5 ch\u1ea5n th\u01b0\u01a1ng<\/strong><\/h4>
R\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi v\u00ec mu\u1ed1n ch\u1ee9ng t\u1ecf kh\u1ea3 n\u0103ng n\u00ean:<\/p>
n\u00e2ng m\u1ee9c t\u1ea1 v\u01b0\u1ee3t qu\u00e1 k\u1ef9 thu\u1eadt c\u1ee7a m\u00ecnh<\/p><\/li>
\u0111\u00e1nh \u0111\u1ed5i form \u0111\u1ec3 \u201cc\u1ed1\u201d ho\u00e0n th\u00e0nh \u0111\u1ed9ng t\u00e1c<\/p><\/li>
nh\u1edd ng\u01b0\u1eddi kh\u00e1c \u0111\u1ee1 t\u1ea1 m\u00e0 b\u1ea3n th\u00e2n ch\u01b0a ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c<\/p><\/li>
d\u00f9ng l\u1ef1c \u0111\u00e0 \u0111\u1ec3 \u0111\u01b0a t\u1ea1 l\u00ean thay v\u00ec \u0111\u1ec3 c\u01a1 l\u00e0m vi\u1ec7c<\/p><\/li><\/ul>
H\u1eadu qu\u1ea3:<\/p>
d\u1ec5 \u0111au l\u01b0ng<\/p><\/li>
vi\u00eam g\u00e2n<\/p><\/li>
c\u0103ng d\u00e2y ch\u1eb1ng<\/p><\/li>
v\u00e0 quan tr\u1ecdng nh\u1ea5t: c\u01a1 b\u1eafp kh\u00f4ng ph\u00e1t tri\u1ec3n \u0111\u00fang c\u00e1ch<\/strong><\/p><\/li><\/ul>
\u0110\u1ec3 ti\u1ebfn b\u1ed9, b\u1ea1n c\u1ea7n gi\u1ea3m hai th\u1ee9<\/strong>:<\/p>
\u2714 M\u1ee9c t\u1ea1<\/h4>
Ch\u1ecdn m\u1ee9c b\u1ea1n ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c, th\u1ef1c hi\u1ec7n s\u1ea1ch s\u1ebd, kh\u00f4ng v\u1eb7n v\u1eb9o.<\/p>
\u2714 C\u00e1i t\u00f4i<\/h4>
Kh\u00f4ng ai quan t\u00e2m b\u1ea1n n\u00e2ng bao nhi\u00eau. K\u1ebft qu\u1ea3 th\u1ec3 h\u00ecnh lu\u00f4n \u0111\u1ebfn t\u1eeb k\u1ef9 thu\u1eadt<\/strong>, kh\u00f4ng ph\u1ea3i s\u0129 di\u1ec7n.<\/p>
3. Th\u1eddi gian c\u01a1 ch\u1ecbu l\u1ef1c (TUT) m\u1edbi l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng<\/strong><\/h4>
M\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 gi\u00fap t\u0103ng c\u01a1 hi\u1ec7u qu\u1ea3 ch\u00ednh l\u00e0 TUT \u2013 Time Under Tension<\/strong>, t\u1ee9c th\u1eddi gian c\u01a1 b\u1eafp ph\u1ea3i l\u00e0m vi\u1ec7c trong t\u1eebng set t\u1eadp.<\/p>
N\u1ebfu b\u1ea1n:<\/p>
n\u00e2ng l\u00ean v\u1ed9i,<\/p><\/li>
h\u1ea1 xu\u1ed1ng nhanh,<\/p><\/li>
d\u00f9ng l\u1ef1c \u0111\u00e0,<\/p><\/li><\/ul>
\u2026th\u00ec c\u01a1 g\u1ea7n nh\u01b0 kh\u00f4ng c\u00f3 th\u1eddi gian ch\u1ecbu \u00e1p l\u1ef1c<\/strong>, do \u0111\u00f3 kh\u00f4ng ph\u00e1t tri\u1ec3n t\u1ed1t.<\/p>
\u0110\u00e2y l\u00e0 l\u00fd do tempo<\/strong> ra \u0111\u1eddi \u2013 gi\u00fap b\u1ea1n ki\u1ec3m so\u00e1t t\u1ed1c \u0111\u1ed9 t\u1eebng pha c\u1ee7a \u0111\u1ed9ng t\u00e1c \u0111\u1ec3 t\u1ed1i \u01b0u hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n.<\/p>
4. T\u1eadp \u0111\u00fang h\u01a1n l\u00e0 t\u1eadp n\u1eb7ng<\/strong><\/h4>
Mu\u1ed1n c\u00f3 k\u1ebft qu\u1ea3 th\u1eadt s\u1ef1, h\u00e3y:<\/p>
gi\u1eef form chu\u1ea9n<\/p><\/li>
ki\u1ec3m so\u00e1t tempo<\/p><\/li>
ch\u00fa \u00fd c\u1ea3m nh\u1eadn c\u01a1<\/p><\/li>
ch\u1ecdn m\u1ee9c t\u1ea1 v\u1eeba ph\u1ea3i<\/p><\/li>
t\u0103ng n\u1eb7ng khi k\u1ef9 thu\u1eadt \u0111\u1ee7 v\u1eefng<\/p><\/li><\/ul>
T\u1eadp nh\u01b0 v\u1eady kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng c\u01a1 nhanh h\u01a1n m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 b\u1ec1n v\u1eefng nh\u1edd t\u0103ng trao \u0111\u1ed5i ch\u1ea5t.<\/p>
K\u1ebft lu\u1eadn<\/strong><\/h4>
T\u1eadp n\u1eb7ng kh\u00f4ng ph\u1ea3i ch\u00eca kh\u00f3a \u0111\u1ec3 gi\u1ea3m m\u1ee1 hay t\u0103ng c\u01a1.
Th\u1ee9 gi\u00fap b\u1ea1n ti\u1ebfn b\u1ed9 l\u00e0:<\/p>
k\u1ef9 thu\u1eadt \u2192 ki\u1ec3m so\u00e1t \u2192 tempo \u2192 m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p.<\/strong><\/p>
T\u1eadp th\u00f4ng minh th\u00ec c\u01a1 ph\u00e1t tri\u1ec3n, m\u1ee1 gi\u1ea3m, v\u00e0 b\u1ea1n b\u1ec1n b\u1ec9 h\u01a1n.
T\u1eadp ch\u1ec9 \u0111\u1ec3 \u201cg\u1ed3ng\u201d cho n\u1eb7ng th\u00ec d\u1ec5 ch\u1ea5n th\u01b0\u01a1ng v\u00e0 s\u1edbm b\u1ecf cu\u1ed9c.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"
Nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 c\u00e0ng t\u1eadp n\u1eb7ng th\u00ec c\u00e0ng gi\u1ea3m m\u1ee1 nhanh. Nh\u01b0ng gi\u1ea3m m\u1ee1 kh\u00f4ng ph\u1ee5 thu\u1ed9c v\u00e0o vi\u1ec7c n\u00e2ng t\u1ea1 bao nhi\u00eau, m\u00e0 ph\u1ee5 thu\u1ed9c v\u00e0o k\u1ef9 thu\u1eadt, ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng v\u00e0 th\u1eddi gian c\u01a1 ph\u1ea3i l\u00e0m vi\u1ec7c. T\u1eadp n\u1eb7ng nh\u01b0ng sai form ch\u1ec9 khi\u1ebfn b\u1ea1n d\u1ec5 ch\u1ea5n th\u01b0\u01a1ng v\u00e0 ch\u1eadm ti\u1ebfn b\u1ed9. Mu\u1ed1n k\u1ebft qu\u1ea3 t\u1ed1t, h\u00e3y \u01b0u ti\u00ean k\u1ef9 thu\u1eadt, ki\u1ec3m so\u00e1t tempo v\u00e0 ch\u1ecdn m\u1ee9c t\u1ea1 ph\u00f9 h\u1ee3p.<\/p>","protected":false},"author":1,"featured_media":5203,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[27,31,32],"class_list":["post-942","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hybrid-training","tag-gym","tag-strong","tag-training"],"_links":{"self":[{"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/posts\/942","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/comments?post=942"}],"version-history":[{"count":4,"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/posts\/942\/revisions"}],"predecessor-version":[{"id":5209,"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/posts\/942\/revisions\/5209"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/media\/5203"}],"wp:attachment":[{"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/media?parent=942"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/categories?post=942"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/flowfitness.com.vn\/en\/wp-json\/wp\/v2\/tags?post=942"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

\u2714 C\u00e1i t\u00f4i<\/h4>Kh\u00f4ng ai quan t\u00e2m b\u1ea1n n\u00e2ng bao nhi\u00eau. K\u1ebft qu\u1ea3 th\u1ec3 h\u00ecnh lu\u00f4n \u0111\u1ebfn t\u1eeb k\u1ef9 thu\u1eadt<\/strong>, kh\u00f4ng ph\u1ea3i s\u0129 di\u1ec7n.<\/p>

\u2714 C\u00e1i t\u00f4i<\/h4>
Kh\u00f4ng ai quan t\u00e2m b\u1ea1n n\u00e2ng bao nhi\u00eau. K\u1ebft qu\u1ea3 th\u1ec3 h\u00ecnh lu\u00f4n \u0111\u1ebfn t\u1eeb k\u1ef9 thu\u1eadt<\/strong>, kh\u00f4ng ph\u1ea3i s\u0129 di\u1ec7n.<\/p>