{"id":14829,"date":"2025-04-08T00:52:38","date_gmt":"2025-04-08T00:52:38","guid":{"rendered":"https:\/\/benhvienthammykangnam.com.vn\/hoi-dap\/baiduthi\/bung-duoi-bao-nhieu-la-chuan\/"},"modified":"2025-08-21T16:53:47","modified_gmt":"2025-08-21T09:53:47","slug":"bung-duoi-bao-nhieu-la-chuan","status":"publish","type":"post","link":"https:\/\/benhvienthammykangnam.com.vn\/hoi-dap\/bung-duoi-bao-nhieu-la-chuan\/","title":{"rendered":"B\u1ee5ng d\u01b0\u1edbi bao nhi\u00eau l\u00e0 chu\u1ea9n? C\u00e1ch \u0111o v\u00f2ng chu\u1ea9n"},"content":{"rendered":"

Ch\u00e0o Tr\u00e2n,<\/p>\n

Theo \u0111\u00f3, v\u00f2ng b\u1ee5ng d\u01b0\u1edbi kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 88 cm v\u1edbi ch\u1ecb em ph\u1ee5 n\u1eef, c\u00f2n \u0111\u1ed1i v\u1edbi nam gi\u1edbi l\u00e0 d\u01b0\u1edbi 102 cm.<\/strong> N\u1ebfu v\u01b0\u1ee3t qua c\u00e1c ng\u01b0\u1ee1ng n\u00e0y b\u1ea1n n\u00ean xem x\u00e9t l\u1ea1i kh\u1ea9u ph\u1ea7n \u0103n v\u00e0 m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t hi\u1ec7n t\u1ea1i.<\/p>\n

C\u00f2n v\u1edbi s\u1ed1 \u0111o v\u00f2ng eo l\u00fd t\u01b0\u1edfng cho ph\u00e1i \u0111\u1eb9p l\u00e0 d\u01b0\u1edbi 80 cm v\u00e0 nam gi\u1edbi d\u01b0\u1edbi 90 cm. Khi s\u1ed1 \u0111o v\u00f2ng b\u1ee5ng v\u01b0\u1ee3t qu\u00e1 c\u00e1c ch\u1ec9 s\u1ed1 n\u00e0y, kh\u1ea3 n\u0103ng ph\u00e1t tri\u1ec3n c\u00e1c b\u1ec7nh l\u00fd nh\u01b0 ti\u1ec3u \u0111\u01b0\u1eddng v\u00e0 tim m\u1ea1ch s\u1ebd t\u0103ng nhanh.<\/p>\n

\"B\u1ee5ng

B\u1ee5ng d\u01b0\u1edbi thon g\u1ecdn gi\u00fap ph\u00f2ng tr\u00e1nh nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh l\u00fd<\/p><\/div>\n

V\u1edbi n\u1eef gi\u1edbi cao 1m60, n\u1eb7ng 50kg, th\u00ec BMI (ch\u1ec9 s\u1ed1 kh\u1ed1i c\u01a1 th\u1ec3) l\u00e0 kho\u1ea3ng 19.5 \u2013 \u0111\u00e2y l\u00e0 m\u1ee9c l\u00fd t\u01b0\u1edfng v\u00e0 Tr\u00e2n \u0111ang c\u00f3 v\u00f3c d\u00e1ng c\u00e2n \u0111\u1ed1i.<\/p>\n

V\u1edbi th\u1ec3 tr\u1ea1ng nh\u01b0 v\u1eady, s\u1ed1 \u0111o v\u00f2ng b\u1ee5ng d\u01b0\u1edbi \u0111\u1eb9p theo ti\u00eau chu\u1ea9n th\u1ea9m m\u1ef9 th\u01b0\u1eddng dao \u0111\u1ed9ng t\u1eeb 66 \u201372 cm, t\u00f9y theo khung x\u01b0\u01a1ng v\u00e0 c\u01a1 \u0111\u1ecba c\u1ee7a b\u1ea1n.<\/p>\n

\u0110\u1ec3 duy tr\u00ec v\u00f2ng eo thon g\u1ecdn, s\u0103n ch\u1eafc Tr\u00e2n n\u00ean:<\/strong><\/p>\n

– Ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o:<\/strong> H\u00e3y gi\u1ea3m t\u1eeb t\u1eeb l\u01b0\u1ee3ng calo trong b\u1eefa \u0103n, nh\u01b0ng \u0111\u1eebng c\u1eaft gi\u1ea3m qu\u00e1 nhi\u1ec1u \u0111\u1ec3 tr\u00e1nh c\u01a1 th\u1ec3 b\u1ecb thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng.<\/p>\n

– T\u0103ng c\u01b0\u1eddng ch\u1ea5t x\u01a1 v\u00e0 protein:<\/strong> C\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t x\u01a1 nh\u01b0 rau xanh, tr\u00e1i c\u00e2y v\u00e0 ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y no l\u00e2u h\u01a1n, h\u1ea1n ch\u1ebf c\u1ea3m gi\u00e1c th\u00e8m \u0103n. K\u1ebft h\u1ee3p v\u1edbi th\u1ef1c ph\u1ea9m gi\u00e0u protein nh\u01b0 th\u1ecbt n\u1ea1c, tr\u1ee9ng v\u00e0 c\u00e1c lo\u1ea1i \u0111\u1eadu \u0111\u1ec3 h\u1ed7 tr\u1ee3 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp v\u00e0 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t.<\/p>\n

– H\u1ea1n ch\u1ebf \u0111\u01b0\u1eddng v\u00e0 tinh b\u1ed9t tinh ch\u1ebf:<\/strong> Gi\u1ea3m ti\u00eau th\u1ee5 \u0111\u01b0\u1eddng, b\u00e1nh k\u1eb9o v\u00e0 c\u00e1c lo\u1ea1i tinh b\u1ed9t \u0111\u00e3 qua x\u1eed l\u00fd nh\u01b0 b\u00e1nh m\u00ec tr\u1eafng, m\u00ec g\u00f3i, b\u1edfi ch\u00fang c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng chuy\u1ec3n h\u00f3a th\u00e0nh m\u1ee1 th\u1eeba, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf v\u00f9ng b\u1ee5ng.<\/p>\n

– U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc:<\/strong> U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc m\u1ed7i ng\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 \u0111\u00e0o th\u1ea3i \u0111\u1ed9c t\u1ed1 m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y calo, gi\u00fap qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1 di\u1ec5n ra su\u00f4n s\u1ebb h\u01a1n.<\/p>\n

\"Luy\u1ec7n

Luy\u1ec7n t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean \u0111\u1ec3 duy tr\u00ec v\u00f3c d\u00e1ng thon g\u1ecdn<\/p><\/div>\n

– T\u1eadp cardio \u0111\u1ec3 \u0111\u1ed1t m\u1ee1 to\u00e0n th\u00e2n:<\/strong> C\u00e1c b\u00e0i t\u1eadp nh\u01b0 ch\u1ea1y b\u1ed9, b\u01a1i l\u1ed9i, \u0111\u1ea1p xe ho\u1eb7c nh\u1ea3y d\u00e2y l\u00e0 nh\u1eefng c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y calo v\u00e0 gi\u1ea3m m\u1ee1 th\u1eeba tr\u00ean to\u00e0n c\u01a1 th\u1ec3, bao g\u1ed3m c\u1ea3 m\u1ee1 b\u1ee5ng.<\/p>\n

– T\u1eadp trung v\u00e0o c\u01a1 b\u1ee5ng:<\/strong> Sau khi gi\u1ea3m m\u1ee1, b\u1ea1n c\u1ea7n l\u00e0m s\u0103n ch\u1eafc v\u00f9ng b\u1ee5ng b\u1eb1ng c\u00e1c b\u00e0i t\u1eadp chuy\u00ean s\u00e2u. C\u00e1c b\u00e0i t\u1eadp nh\u01b0 plank, g\u1eadp b\u1ee5ng hay n\u00e2ng ch\u00e2n s\u1ebd gi\u00fap l\u00e0m s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng d\u01b0\u1edbi v\u00e0 \u0111\u1ecbnh h\u00ecnh v\u00f2ng eo.<\/p>\n

– T\u1eadp HIIT:<\/strong> Ph\u01b0\u01a1ng ph\u00e1p HIIT (Luy\u1ec7n t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao ng\u1eaft qu\u00e3ng) l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y calo trong th\u1eddi gian ng\u1eafn, gi\u00fap qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1 di\u1ec5n ra nhanh h\u01a1n v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

– C\u00e1c b\u00e0i t\u1eadp to\u00e0n th\u00e2n:<\/strong> \u0110\u1eebng ch\u1ec9 t\u1eadp trung v\u00e0o m\u1ed9t v\u00f9ng. C\u00e1c b\u00e0i t\u1eadp to\u00e0n th\u00e2n nh\u01b0 squat, lunges v\u00e0 burpees gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh to\u00e0n c\u01a1 th\u1ec3 v\u00e0 \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n.<\/p>\n

Vi\u1ec7c n\u1eafm r\u00f5 s\u1ed1 \u0111o v\u00f2ng b\u1ee5ng s\u1ebd gi\u00fap b\u1ea1n theo d\u00f5i \u0111\u01b0\u1ee3c t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe, nh\u1eadn bi\u1ebft \u0111\u01b0\u1ee3c c\u00e1c b\u1ec7nh l\u00fd tim m\u1ea1ch, ti\u1ec3u \u0111\u01b0\u1eddng v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe nghi\u00eam tr\u1ecdng kh\u00e1c.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ch\u00e0o Tr\u00e2n, Theo \u0111\u00f3, v\u00f2ng b\u1ee5ng d\u01b0\u1edbi kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 88 cm v\u1edbi ch\u1ecb em ph\u1ee5 n\u1eef, c\u00f2n \u0111\u1ed1i v\u1edbi nam gi\u1edbi l\u00e0 d\u01b0\u1edbi 102 cm. N\u1ebfu v\u01b0\u1ee3t qua c\u00e1c ng\u01b0\u1ee1ng n\u00e0y b\u1ea1n n\u00ean xem x\u00e9t l\u1ea1i kh\u1ea9u ph\u1ea7n \u0103n v\u00e0 m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t hi\u1ec7n t\u1ea1i. C\u00f2n v\u1edbi s\u1ed1 \u0111o v\u00f2ng eo …<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_glsr_average":0,"_glsr_ranking":0,"_glsr_reviews":0,"footnotes":""},"categories":[8],"tags":[],"class_list":["post-14829","post","type-post","status-publish","format-standard","hentry","category-giam-mo"],"acf":{"group_admin_control":"","group_admin":"default","group_page_field":{"":null,"header_custom":null,"body_custom":null,"sidebar_custom":null,"site_custom":null}},"yoast_head":"B\u1ee5ng d\u01b0\u1edbi bao nhi\u00eau l\u00e0 chu\u1ea9n? C\u00e1ch \u0111o v\u00f2ng chu\u1ea9n<\/title>\n<meta name=\"description\" content=\"Theo \u0111\u00f3, v\u00f2ng b\u1ee5ng d\u01b0\u1edbi kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 88 cm v\u1edbi ch\u1ecb em ph\u1ee5 n\u1eef, c\u00f2n \u0111\u1ed1i v\u1edbi nam gi\u1edbi l\u00e0 d\u01b0\u1edbi 102 cm.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/benhvienthammykangnam.com.vn\/hoi-dap\/bung-duoi-bao-nhieu-la-chuan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"B\u1ee5ng d\u01b0\u1edbi bao nhi\u00eau l\u00e0 chu\u1ea9n? 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C\u00e1ch \u0111o v\u00f2ng chu\u1ea9n","description":"Theo \u0111\u00f3, v\u00f2ng b\u1ee5ng d\u01b0\u1edbi kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 88 cm v\u1edbi ch\u1ecb em ph\u1ee5 n\u1eef, c\u00f2n \u0111\u1ed1i v\u1edbi nam gi\u1edbi l\u00e0 d\u01b0\u1edbi 102 cm.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/benhvienthammykangnam.com.vn\/hoi-dap\/bung-duoi-bao-nhieu-la-chuan\/","og_locale":"en_US","og_type":"article","og_title":"B\u1ee5ng d\u01b0\u1edbi bao nhi\u00eau l\u00e0 chu\u1ea9n? 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