{"id":6252,"date":"2026-10-17T14:55:31","date_gmt":"2026-10-17T07:55:31","guid":{"rendered":"https:\/\/minhtrithanh.com\/tin-tuc\/?p=6252"},"modified":"2026-10-17T14:55:32","modified_gmt":"2026-10-17T07:55:32","slug":"chay-bo-co-giam-mo-dui-khong","status":"publish","type":"post","link":"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/","title":{"rendered":"Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m m\u1ee1 \u0111\u00f9i kh\u00f4ng? K\u1ef9 thu\u1eadt v\u00e0 Dinh d\u01b0\u1ee1ng cho ch\u00e2n thon g\u1ecdn"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 gi\u1ea3m m\u1ee1 \u0111\u00f9i v\u00e0 ch\u1ea1y b\u1ed9 c\u00f3 gi\u00fap ch\u00e2n thon g\u1ecdn h\u01a1n khi anh ch\u1ecb ch\u1ea1y \u0111\u1ec1u, ch\u1ea1y ch\u1eadm. C\u01a1 th\u1ec3 \u0111\u1ed1t m\u1ee1 to\u00e0n th\u00e2n n\u00ean \u0111\u00f9i thon d\u1ea7n khi l\u01b0\u1ee3ng m\u1ee1 chung gi\u1ea3m. B\u00e0i vi\u1ebft gi\u1ea3i th\u00edch c\u01a1 ch\u1ebf \u0111\u1ed1t m\u1ee1, c\u00e1ch ch\u1ea1y \u0111\u1ec3 ch\u00e2n kh\u00f4ng to ra, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 b\u00e0i t\u1eadp b\u1ed5 tr\u1ee3 gi\u00fap d\u00e1ng ch\u00e2n s\u0103n g\u1ecdn h\u01a1n.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_86 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">N\u1ed9i Dung<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#Chay_bo_co_giam_mo_dui_khong\" >Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m m\u1ee1 \u0111\u00f9i kh\u00f4ng?<\/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:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#Chay_bo_dot_calo_toan_than_mo_dui_giam_theo_mot_cach_gian_tiep\" >Ch\u1ea1y b\u1ed9 \u0111\u1ed1t calo to\u00e0n th\u00e2n, m\u1ee1 \u0111\u00f9i gi\u1ea3m theo m\u1ed9t c\u00e1ch gi\u00e1n ti\u1ebfp<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#Chay_bo_co_giup_chan_thon\" >Ch\u1ea1y b\u1ed9 c\u00f3 gi\u00fap ch\u00e2n thon?<\/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:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#Ky_thuat_chay_bo_dung_cach_de_dui_thon_gon\" >K\u1ef9 thu\u1eadt ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch \u0111\u1ec3 \u0111\u00f9i thon g\u1ecdn<\/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:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#Cuong_do_va_toc_do_chay_cham_trong_thoi_gian_dai\" >C\u01b0\u1eddng \u0111\u1ed9 v\u00e0 t\u1ed1c \u0111\u1ed9: ch\u1ea1y ch\u1eadm trong th\u1eddi gian d\u00e0i<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#Thoi_luong_ly_tuong_30_den_45_phut_moi_buoi_3_den_5_buoi_moi_tuan\" >Th\u1eddi l\u01b0\u1ee3ng l\u00fd t\u01b0\u1edfng: 30 \u0111\u1ebfn 45 ph\u00fat m\u1ed7i bu\u1ed5i, 3 \u0111\u1ebfn 5 bu\u1ed5i m\u1ed7i tu\u1ea7n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#Dia_hinh_uu_tien_bang_phang\" >\u0110\u1ecba h\u00ecnh: \u01b0u ti\u00ean b\u1eb1ng ph\u1eb3ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#Tu_the_sai_chan_va_cach_tiep_dat\" >T\u01b0 th\u1ebf s\u1ea3i ch\u00e2n v\u00e0 c\u00e1ch ti\u1ebfp \u0111\u1ea5t<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#Gian_co_sau_khi_chay_giup_co_thu_gian\" >Gi\u00e3n c\u01a1 sau khi ch\u1ea1y gi\u00fap c\u01a1 th\u01b0 gi\u00e3n<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#Che_do_an_uong_ho_tro_chay_bo_giam_mo_dui\" >Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ed7 tr\u1ee3 ch\u1ea1y b\u1ed9 gi\u1ea3m m\u1ee1 \u0111\u00f9i<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#An_it_nang_luong_hon_muc_co_the_tieu_hao\" >\u0102n \u00edt n\u0103ng l\u01b0\u1ee3ng h\u01a1n m\u1ee9c c\u01a1 th\u1ec3 ti\u00eau hao<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#Han_che_nhung_mon_de_gay_tich_mo_va_giu_nuoc\" >H\u1ea1n ch\u1ebf nh\u1eefng m\u00f3n d\u1ec5 g\u00e2y t\u00edch m\u1ee1 v\u00e0 gi\u1eef n\u01b0\u1edbc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#Bo_sung_dam_vua_phai_them_chat_xo_va_rau_xanh\" >B\u1ed5 sung \u0111\u1ea1m v\u1eeba ph\u1ea3i, th\u00eam ch\u1ea5t x\u01a1 v\u00e0 rau xanh<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#Uong_du_nuoc_moi_ngay\" >U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc m\u1ed7i ng\u00e0y<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#Cung_toi_giu_thoi_quen_van_dong_ben_lau_tai_Minh_Tri_Thanh\" >C\u00f9ng t\u00f4i gi\u1eef th\u00f3i quen v\u1eadn \u0111\u1ed9ng b\u1ec1n l\u00e2u t\u1ea1i Minh Tr\u00ed Th\u00e0nh<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#Ket_luan\" >K\u1ebft lu\u1eadn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#Cau_hoi_thuong_gap_ve_chay_bo_co_giam_mo_dui_khong\" >C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p v\u1ec1 ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m m\u1ee1 \u0111\u00f9i kh\u00f4ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-dui-khong\/#Tai_lieu_tham_khao\" >T\u00e0i li\u1ec7u tham kh\u1ea3o<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Chay_bo_co_giam_mo_dui_khong\"><\/span>Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m m\u1ee1 \u0111\u00f9i kh\u00f4ng?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3, ch\u1ea1y b\u1ed9 gi\u1ea3m \u0111\u01b0\u1ee3c m\u1ee1 \u0111\u00f9i, v\u00ec m\u1ed7i bu\u1ed5i ch\u1ea1y ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng khi\u1ebfn c\u01a1 th\u1ec3 ph\u1ea3i l\u1ea5y m\u1ee1 d\u1ef1 tr\u1eef \u0111\u1ec3 b\u00f9, v\u00e0 c\u00e1c c\u01a1 \u1edf ch\u00e2n \u0111\u01b0\u1ee3c v\u1eadn \u0111\u1ed9ng li\u00ean t\u1ee5c n\u00ean s\u0103n ch\u1eafc h\u01a1n. \u0110i\u1ec3m c\u1ea7n nh\u1edb l\u00e0 c\u01a1 th\u1ec3 gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n ch\u1ee9 kh\u00f4ng gi\u1ea3m ri\u00eang m\u1ed9t v\u00f9ng, n\u00ean m\u1ee1 \u0111\u00f9i gi\u1ea3m d\u1ea7n theo t\u1ed5ng l\u01b0\u1ee3ng m\u1ee1. Nhi\u1ec1u ch\u1ecb em h\u1ecfi t\u00f4i <strong>ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m m\u1ee1 \u0111\u00f9i kh\u00f4ng<\/strong> v\u00ec s\u1ee3 ch\u1ea1y c\u1ea3 th\u00e1ng m\u00e0 \u0111\u00f9i v\u1eabn y nguy\u00ean, v\u00e0 hai ph\u1ea7n d\u01b0\u1edbi \u0111\u00e2y s\u1ebd gi\u1ea3i th\u00edch r\u00f5 l\u00fd do.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Chay_bo_dot_calo_toan_than_mo_dui_giam_theo_mot_cach_gian_tiep\"><\/span>Ch\u1ea1y b\u1ed9 \u0111\u1ed1t calo to\u00e0n th\u00e2n, m\u1ee1 \u0111\u00f9i gi\u1ea3m theo m\u1ed9t c\u00e1ch gi\u00e1n ti\u1ebfp<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u1ea1y b\u1ed9 l\u00e0m gi\u1ea3m m\u1ee1 \u0111\u00f9i theo c\u00e1ch gi\u00e1n ti\u1ebfp, v\u00ec c\u01a1 th\u1ec3 \u0111\u1ed1t calo (n\u0103ng l\u01b0\u1ee3ng) cho to\u00e0n th\u00e2n ch\u1ee9 kh\u00f4ng \u0111\u1ed1t ri\u00eang \u1edf \u0111\u00f9i. Ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng khi ch\u1ea1y \u0111\u01b0\u1ee3c l\u1ea5y t\u1eeb kho d\u1ef1 tr\u1eef kh\u1eafp c\u01a1 th\u1ec3, bao g\u1ed3m b\u1ee5ng, tay, l\u01b0ng, h\u00f4ng v\u00e0 \u0111\u00f9i, ch\u1ee9 c\u01a1 th\u1ec3 kh\u00f4ng &#8220;ch\u1ecdn&#8221; ri\u00eang v\u00f9ng n\u00e0o \u0111\u1ec3 l\u1ea5y. V\u00ec v\u1eady, \u0111\u00f9i ch\u1ec9 nh\u1ecf l\u1ea1i khi t\u1ed5ng l\u01b0\u1ee3ng m\u1ee1 trong c\u01a1 th\u1ec3 gi\u1ea3m xu\u1ed1ng.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110i\u1ec1u n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c ki\u1ec3m ch\u1ee9ng qua m\u1ed9t nghi\u00ean c\u1ee9u c\u00f4ng b\u1ed1 n\u0103m 2011 tr\u00ean Journal of Strength and Conditioning Research. Nh\u00f3m t\u00e1c gi\u1ea3 cho 24 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh t\u1eadp b\u00e0i t\u1eadp b\u1ee5ng 5 ng\u00e0y m\u1ed7i tu\u1ea7n trong 6 tu\u1ea7n, trong khi \u0103n u\u1ed1ng \u0111\u01b0\u1ee3c gi\u1eef \u1ed5n \u0111\u1ecbnh. K\u1ebft qu\u1ea3 l\u00e0 s\u1ee9c b\u1ec1n c\u01a1 b\u1ee5ng t\u0103ng, nh\u01b0ng m\u1ee1 b\u1ee5ng v\u00e0 v\u00f2ng b\u1ee5ng kh\u00f4ng gi\u1ea3m \u0111\u00e1ng k\u1ec3. \u0110\u1ed1i v\u1edbi ch\u00e2n c\u0169ng v\u1eady: t\u1eadp ri\u00eang m\u1ed9t v\u00f9ng kh\u00f4ng \u0111\u1ee7 \u0111\u1ec3 b\u00f3c m\u1ee1 v\u00f9ng \u0111\u00f3, c\u1ea7n c\u1ea3 qu\u00e1 tr\u00ecnh \u0111\u1ed1t n\u0103ng l\u01b0\u1ee3ng c\u1ee7a to\u00e0n th\u00e2n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u0169ng ch\u00ednh v\u00ec th\u1ebf, <strong><a href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-cho-nguoi-moi-bat-dau\/\" target=\"_blank\" rel=\"noreferrer noopener\">ch\u1ea1y b\u1ed9<\/a><\/strong> l\u00e0 l\u1ef1a ch\u1ecdn quen thu\u1ed9c c\u1ee7a nhi\u1ec1u ch\u1ecb em. M\u1ed9t bu\u1ed5i ch\u1ea1y k\u00e9o d\u00e0i ti\u00eau hao nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n h\u1ea7u h\u1ebft c\u00e1c b\u00e0i t\u1eadp nh\u1eb9, v\u00e0 n\u1ebfu duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n, kho m\u1ee1 to\u00e0n th\u00e2n s\u1ebd gi\u1ea3m d\u1ea7n, trong \u0111\u00f3 c\u00f3 \u0111\u00f9i.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/chay-bo-co-giam-mo-dui-khong.png\" alt=\"Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m m\u1ee1 \u0111\u00f9i kh\u00f4ng hay gi\u1ea3m to\u00e0n th\u00e2n\" class=\"wp-image-6276\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/chay-bo-co-giam-mo-dui-khong.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/chay-bo-co-giam-mo-dui-khong-533x400.png 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ch\u1ea1y b\u1ed9 c\u00f3 hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 \u0111\u00f9i m\u1ed9t c\u00e1ch gi\u00e1n ti\u1ebfp<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Chay_bo_co_giup_chan_thon\"><\/span>Ch\u1ea1y b\u1ed9 c\u00f3 gi\u00fap ch\u00e2n thon?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ch\u1ea1y b\u1ed9 c\u00f3 gi\u00fap ch\u00e2n thon g\u1ecdn<\/strong> kh\u00f4ng? C\u00f3, v\u00ec m\u1ed7i b\u01b0\u1edbc ch\u1ea1y \u0111\u1ec1u huy \u0111\u1ed9ng c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, \u0111\u00f9i sau, m\u00f4ng v\u00e0 b\u1eafp ch\u00e2n l\u00e0m vi\u1ec7c li\u00ean t\u1ee5c. M\u1ed9t \u0111\u00f4i ch\u00e2n thon g\u1ecdn th\u01b0\u1eddng l\u00e0 k\u1ebft qu\u1ea3 c\u1ee7a ba \u0111i\u1ec1u c\u00f9ng di\u1ec5n ra: l\u1edbp m\u1ee1 quanh ch\u00e2n m\u1ecfng d\u1ea7n, ch\u00e2n b\u1edbt c\u1ea3m gi\u00e1c n\u1eb7ng v\u00e0 gi\u1eef n\u01b0\u1edbc, c\u00f2n c\u01a1 s\u0103n l\u1ea1i m\u00e0 kh\u00f4ng n\u1edf to. Ch\u1ea1y b\u1ed9 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c l\u00ean c\u1ea3 ba n\u1ebfu anh ch\u1ecb ch\u1ea1y \u0111\u1ec1u, ch\u1ea1y ch\u1eadm v\u00e0 k\u1ebft h\u1ee3p \u0103n u\u1ed1ng h\u1ee3p l\u00fd. V\u00ec th\u1ebf, nhi\u1ec1u ch\u1ecb em th\u1ea5y ch\u00e2n g\u1ecdn v\u00e0 nh\u1eb9 h\u01a1n tr\u01b0\u1edbc khi s\u1ed1 \u0111o v\u00f2ng \u0111\u00f9i nh\u1ecf l\u1ea1i.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i nh\u1edb m\u1ed9t ch\u1ecb kh\u00e1ch h\u00e0ng ngo\u00e0i 40 tu\u1ed5i l\u00e0m v\u0103n ph\u00f2ng, ng\u1ed3i g\u1ea7n nh\u01b0 c\u1ea3 ng\u00e0y. Ch\u1ecb k\u1ec3 \u0111\u00f9i ch\u1ecb &#8220;m\u1ec1m v\u00e0 nh\u00e3o&#8221;, nh\u00ecn kh\u00f4ng ch\u1eafc ch\u00e2n. Sau kho\u1ea3ng hai th\u00e1ng ch\u1ea1y nh\u1eb9 \u0111\u1ec1u \u0111\u1eb7n v\u00e0 \u0111i b\u1ed9 th\u00eam sau b\u1eefa t\u1ed1i, ch\u1ecb n\u00f3i \u0111\u00f9i kh\u00f4ng nh\u1ecf \u0111i qu\u00e1 nhi\u1ec1u, nh\u01b0ng qu\u1ea7n \u00f4m v\u1eeba v\u1eb7n h\u01a1n v\u00e0 ch\u00e2n nh\u00ecn ch\u1eafc h\u01a1n h\u1eb3n. \u0110\u00f3 l\u00e0 thay \u0111\u1ed5i m\u00e0 nhi\u1ec1u ch\u1ecb em \u0111\u1ec3 \u00fd \u0111\u1ea7u ti\u00ean, tr\u01b0\u1edbc khi s\u1ed1 \u0111o th\u1ef1c s\u1ef1 gi\u1ea3m.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>>>>> Xem th\u00eam: <a href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-tang-can-khong\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ch\u1ea1y b\u1ed9 c\u00f3 t\u0103ng c\u00e2n kh\u00f4ng? C\u1ea3i thi\u1ec7n c\u00e2n n\u1eb7ng th\u1ebf n\u00e0o?<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ky_thuat_chay_bo_dung_cach_de_dui_thon_gon\"><\/span>K\u1ef9 thu\u1eadt ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch \u0111\u1ec3 \u0111\u00f9i thon g\u1ecdn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ec3 \u0111\u00f9i thon g\u1ecdn, anh ch\u1ecb n\u00ean ch\u1ea1y ch\u1eadm trong 30 \u0111\u1ebfn 45 ph\u00fat m\u1ed7i bu\u1ed5i, 3 \u0111\u1ebfn 5 bu\u1ed5i m\u1ed7i tu\u1ea7n, ch\u1ecdn \u0111\u01b0\u1eddng b\u1eb1ng ph\u1eb3ng, s\u1ea3i ch\u00e2n nh\u1ecf v\u00e0 ti\u1ebfp \u0111\u1ea5t nh\u1eb9, r\u1ed3i gi\u00e3n c\u01a1 10 \u0111\u1ebfn 15 ph\u00fat sau khi ch\u1ea1y. N\u1ebfu ch\u1ec9 nh\u1edb \u0111\u01b0\u1ee3c m\u1ed9t v\u00e0i nguy\u00ean t\u1eafc, t\u00f4i s\u1ebd ch\u1ecdn n\u0103m \u0111i\u1ec1u n\u00e0y. Ch\u00fang kh\u00f4ng kh\u00f3, nh\u01b0ng ch\u1ea1y sai \u1edf m\u1ed9t trong s\u1ed1 \u0111\u00f3 c\u0169ng \u0111\u1ee7 khi\u1ebfn anh ch\u1ecb m\u1ec7t m\u00e0 \u0111\u00f9i v\u1eabn kh\u00f4ng thon.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cuong_do_va_toc_do_chay_cham_trong_thoi_gian_dai\"><\/span>C\u01b0\u1eddng \u0111\u1ed9 v\u00e0 t\u1ed1c \u0111\u1ed9: ch\u1ea1y ch\u1eadm trong th\u1eddi gian d\u00e0i<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">H\u00e3y ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm \u0111\u1ebfn trung b\u00ecnh, t\u1ee9c l\u00e0 m\u1ee9c m\u00e0 anh ch\u1ecb v\u1eabn c\u00f3 th\u1ec3 n\u00f3i chuy\u1ec7n th\u00e0nh c\u00e2u ng\u1eafn trong khi ch\u1ea1y. Ng\u01b0\u1eddi ch\u1ea1y th\u01b0\u1eddng g\u1ecdi t\u1ed1c \u0111\u1ed9 n\u00e0y l\u00e0 &#8220;pace&#8221; (s\u1ed1 ph\u00fat \u0111\u1ec3 ch\u1ea1y m\u1ed9t km), v\u00e0 v\u1edbi ng\u01b0\u1eddi m\u1edbi, pace n\u00ean ch\u1eadm h\u01a1n m\u1ee9c ngh\u0129 ban \u0111\u1ea7u. Ch\u1ea1y ch\u1eadm gi\u00fap duy tr\u00ec \u0111\u01b0\u1ee3c l\u00e2u, b\u1edbt \u0111au m\u1ecfi v\u00e0 kh\u00f4ng k\u00edch th\u00edch s\u1ee3i c\u01a1 nhanh ph\u00e1t tri\u1ec3n qu\u00e1 m\u1ee9c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Thoi_luong_ly_tuong_30_den_45_phut_moi_buoi_3_den_5_buoi_moi_tuan\"><\/span>Th\u1eddi l\u01b0\u1ee3ng l\u00fd t\u01b0\u1edfng: 30 \u0111\u1ebfn 45 ph\u00fat m\u1ed7i bu\u1ed5i, 3 \u0111\u1ebfn 5 bu\u1ed5i m\u1ed7i tu\u1ea7n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t bu\u1ed5i ch\u1ea1y t\u1eeb 30 \u0111\u1ebfn 45 ph\u00fat \u0111\u1ee7 \u0111\u1ec3 t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao \u0111\u1ea1t m\u1ee9c \u0111\u00e1ng k\u1ec3, v\u00e0 t\u1ef7 l\u1ec7 m\u1ee1 \u0111\u01b0\u1ee3c d\u00f9ng l\u00e0m n\u0103ng l\u01b0\u1ee3ng c\u0169ng t\u0103ng d\u1ea7n khi bu\u1ed5i ch\u1ea1y k\u00e9o d\u00e0i. V\u1edbi 3 \u0111\u1ebfn 5 bu\u1ed5i m\u1ed7i tu\u1ea7n, c\u1ed9ng th\u00eam \u0111i b\u1ed9 trong ng\u00e0y, anh ch\u1ecb s\u1ebd ti\u1ebfn g\u1ea7n m\u1ee9c m\u00e0 T\u1ed5 ch\u1ee9c Y t\u1ebf Th\u1ebf gi\u1edbi khuy\u1ebfn ngh\u1ecb cho ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh, l\u00e0 150 \u0111\u1ebfn 300 ph\u00fat v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba m\u1ed7i tu\u1ea7n (h\u01b0\u1edbng d\u1eabn c\u00f4ng b\u1ed1 n\u0103m 2020).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu m\u1edbi b\u1eaft \u0111\u1ea7u, anh ch\u1ecb kh\u00f4ng c\u1ea7n \u00e9p m\u00ecnh ch\u1ea1y li\u1ec1n 45 ph\u00fat. C\u00f3 th\u1ec3 ch\u1ea1y xen \u0111i b\u1ed9 nhanh, v\u00ed d\u1ee5 3 ph\u00fat ch\u1ea1y r\u1ed3i 2 ph\u00fat \u0111i b\u1ed9, sau \u0111\u00f3 k\u00e9o d\u00e0i \u0111o\u1ea1n ch\u1ea1y d\u1ea7n l\u00ean theo t\u1eebng tu\u1ea7n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dia_hinh_uu_tien_bang_phang\"><\/span>\u0110\u1ecba h\u00ecnh: \u01b0u ti\u00ean b\u1eb1ng ph\u1eb3ng<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">H\u00e3y ch\u1ecdn \u0111\u01b0\u1eddng nh\u1ef1a b\u1eb1ng ph\u1eb3ng, c\u00f4ng vi\u00ean ho\u1eb7c m\u00e1y ch\u1ea1y b\u1ed9 \u0111\u1ec3 \u1edf ch\u1ebf \u0111\u1ed9 kh\u00f4ng c\u00f3 \u0111\u1ed9 d\u1ed1c. Ch\u1ea1y l\u00ean d\u1ed1c hay leo c\u1ea7u thang b\u1eaft c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc v\u00e0 m\u00f4ng g\u1ed3ng nhi\u1ec1u h\u01a1n, d\u1ec5 khi\u1ebfn \u0111\u00f9i s\u0103n ch\u1eafc theo h\u01b0\u1edbng n\u1edf ra, kh\u00f4ng ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi \u0111ang mu\u1ed1n \u0111\u00f9i thon. Khi \u0111\u00e3 quen v\u00e0 mu\u1ed1n th\u00eam th\u1eed th\u00e1ch, anh ch\u1ecb n\u00ean t\u0103ng th\u1eddi gian ch\u1ea1y tr\u01b0\u1edbc, thay v\u00ec t\u0103ng \u0111\u1ed9 d\u1ed1c.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/ky-thuat-chay-bo-de-dui-thon-gon.png\" alt=\"\" class=\"wp-image-6277\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/ky-thuat-chay-bo-de-dui-thon-gon.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/ky-thuat-chay-bo-de-dui-thon-gon-533x400.png 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ch\u1ea1y b\u1ed9 \u0111\u00fang k\u1ef9 thu\u1eadt gi\u00fap t\u0103ng kh\u1ea3 n\u0103ng gi\u1ea3m m\u1ee1 \u0111\u00f9i<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tu_the_sai_chan_va_cach_tiep_dat\"><\/span>T\u01b0 th\u1ebf s\u1ea3i ch\u00e2n v\u00e0 c\u00e1ch ti\u1ebfp \u0111\u1ea5t<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">S\u1ea3i ch\u00e2n nh\u1ecf v\u00e0 nhanh s\u1ebd nh\u1eb9 cho \u0111\u1ea7u g\u1ed1i h\u01a1n s\u1ea3i ch\u00e2n d\u00e0i, v\u00ec ch\u00e2n kh\u00f4ng ph\u1ea3i v\u01b0\u01a1n qu\u00e1 xa ph\u00eda tr\u01b0\u1edbc. Anh ch\u1ecb h\u00e3y ti\u1ebfp \u0111\u1ea5t nh\u1eb9 nh\u00e0ng b\u1eb1ng ph\u1ea7n gi\u1eefa b\u00e0n ch\u00e2n ho\u1eb7c m\u0169i ch\u00e2n, ngay d\u01b0\u1edbi tr\u1ecdng t\u00e2m c\u01a1 th\u1ec3, gi\u1eef th\u00e2n ng\u01b0\u1eddi th\u1eb3ng v\u00e0 h\u01a1i nghi\u00eang nh\u1eb9 v\u1ec1 tr\u01b0\u1edbc, vai th\u1ea3 l\u1ecfng. T\u01b0 th\u1ebf n\u00e0y gi\u00fap l\u1ef1c \u0111\u01b0\u1ee3c ph\u00e2n b\u1ed1 \u0111\u1ec1u h\u01a1n l\u00ean c\u1eb3ng ch\u00e2n, \u0111\u00f9i v\u00e0 h\u00f4ng.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3 m\u1ed9t ch\u1ecb t\u00f4i bi\u1ebft t\u1eebng ch\u1ea1y r\u1ea5t m\u1ea1nh ch\u00e2n v\u1edbi b\u01b0\u1edbc d\u00e0i, ch\u1ea1y xong th\u01b0\u1eddng \u0111au \u00ea \u0111\u00f9i tr\u01b0\u1edbc v\u00e0 g\u1ed1i. Sau khi \u0111\u1ed5i sang b\u01b0\u1edbc ng\u1eafn, nh\u1ecbp nhanh v\u00e0 ti\u1ebfp \u0111\u1ea5t nh\u1eb9, ch\u1ecb n\u00f3i ch\u1ea1y d\u1ec5 th\u1edf h\u01a1n v\u00e0 h\u00f4m sau c\u0169ng \u00edt \u0111au m\u1ecfi h\u01a1n. Ch\u1ecb ti\u1ebfp t\u1ee5c ch\u1ea1y \u0111\u01b0\u1ee3c l\u00e2u h\u01a1n, nh\u1edd \u0111\u00f3 c\u0169ng gi\u1eef \u0111\u01b0\u1ee3c th\u00f3i quen.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gian_co_sau_khi_chay_giup_co_thu_gian\"><\/span>Gi\u00e3n c\u01a1 sau khi ch\u1ea1y gi\u00fap c\u01a1 th\u01b0 gi\u00e3n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sau m\u1ed7i bu\u1ed5i ch\u1ea1y, h\u00e3y d\u00e0nh 10 \u0111\u1ebfn 15 ph\u00fat gi\u00e3n c\u01a1 cho \u0111\u00f9i tr\u01b0\u1edbc, \u0111\u00f9i sau, m\u00f4ng v\u00e0 b\u1eafp ch\u00e2n, m\u1ed7i \u0111\u1ed9ng t\u00e1c gi\u1eef kho\u1ea3ng 20 \u0111\u1ebfn 30 gi\u00e2y, th\u1edf \u0111\u1ec1u. Gi\u00e3n c\u01a1 gi\u00fap c\u01a1 b\u1edbt c\u0103ng c\u1ee9ng, gi\u1ea3m c\u1ea3m gi\u00e1c n\u1eb7ng n\u1ec1 \u1edf ch\u00e2n v\u00e0 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i cho bu\u1ed5i ch\u1ea1y h\u00f4m sau. Khi ch\u00e2n tho\u1ea3i m\u00e1i, anh ch\u1ecb s\u1ebd d\u1ec5 duy tr\u00ec l\u1ecbch ch\u1ea1y \u0111\u1ec1u \u0111\u1eb7n, v\u00e0 \u0111\u00f3 m\u1edbi l\u00e0 y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh vi\u1ec7c \u0111\u00f9i thon d\u1ea7n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>>>>> Xem th\u00eam: <a href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giup-giam-can-khong\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ch\u1ea1y b\u1ed9 c\u00f3 gi\u00fap gi\u1ea3m c\u00e2n kh\u00f4ng? K\u1ef9 thu\u1eadt v\u00e0 l\u1ecbch ch\u1ea1y chu\u1ea9n<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Che_do_an_uong_ho_tro_chay_bo_giam_mo_dui\"><\/span>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ed7 tr\u1ee3 ch\u1ea1y b\u1ed9 gi\u1ea3m m\u1ee1 \u0111\u00f9i<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ec3 ch\u1ea1y b\u1ed9 gi\u1ea3m m\u1ee1 \u0111\u00f9i, \u0103n u\u1ed1ng c\u1ea7n gi\u00fap l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o th\u1ea5p h\u01a1n l\u01b0\u1ee3ng calo ti\u00eau hao. Anh ch\u1ecb n\u00ean h\u1ea1n ch\u1ebf tinh b\u1ed9t nhanh, \u0111\u01b0\u1eddng, \u0111\u1ed3 chi\u00ean r\u00e1n v\u00e0 m\u00f3n m\u1eb7n, t\u0103ng \u0111\u1ea1m v\u1eeba ph\u1ea3i, ch\u1ea5t x\u01a1 v\u00e0 rau xanh, \u0111\u1ed3ng th\u1eddi u\u1ed1ng \u0111\u1ee7 2 \u0111\u1ebfn 2,5 l\u00edt n\u01b0\u1edbc m\u1ed7i ng\u00e0y. Thi\u1ebfu ph\u1ea7n n\u00e0y, ch\u1ea1y \u0111\u1ec1u \u0111\u1eb7n c\u0169ng kh\u00f3 th\u1ea5y \u0111\u00f9i nh\u1ecf l\u1ea1i.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i g\u1eb7p r\u1ea5t nhi\u1ec1u tr\u01b0\u1eddng h\u1ee3p ch\u1ea1y \u0111\u1ec1u m\u00e0 c\u00e2n n\u1eb7ng g\u1ea7n nh\u01b0 \u0111\u1ee9ng y\u00ean. M\u1ed9t bu\u1ed5i ch\u1ea1y ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng kh\u00e1 nhi\u1ec1u, nh\u01b0ng ch\u1ec9 c\u1ea7n m\u1ed9t ly tr\u00e0 s\u1eefa ho\u1eb7c v\u00e0i mi\u1ebfng b\u00e1nh ng\u1ecdt l\u00e0 c\u00f3 th\u1ec3 &#8220;b\u00f9&#8221; l\u1ea1i g\u1ea7n h\u1ebft. C\u00f3 m\u1ed9t ch\u1ecb ch\u1ea1y \u0111\u1ec1u m\u1ed7i s\u00e1ng nh\u01b0ng \u0103n s\u00e1ng b\u1eb1ng b\u00e1nh m\u00ec ng\u1ecdt v\u00e0 u\u1ed1ng n\u01b0\u1edbc c\u00f3 \u0111\u01b0\u1eddng, ch\u1ea1y ba th\u00e1ng m\u00e0 \u0111\u00f9i g\u1ea7n nh\u01b0 kh\u00f4ng \u0111\u1ed5i. Ch\u1ec9 \u0111\u1ebfn khi ch\u1ecb \u0111\u1ed5i b\u1eefa s\u00e1ng v\u00e0 b\u1edbt \u0111\u1ed3 ng\u1ecdt th\u00ec s\u1ed1 \u0111o m\u1edbi th\u1ef1c s\u1ef1 nh\u00edch.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"An_it_nang_luong_hon_muc_co_the_tieu_hao\"><\/span>\u0102n \u00edt n\u0103ng l\u01b0\u1ee3ng h\u01a1n m\u1ee9c c\u01a1 th\u1ec3 ti\u00eau hao<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Mu\u1ed1n gi\u1ea3m m\u1ee1, l\u01b0\u1ee3ng calo anh ch\u1ecb n\u1ea1p v\u00e0o m\u1ed7i ng\u00e0y c\u1ea7n nh\u1ecf h\u01a1n l\u01b0\u1ee3ng calo c\u01a1 th\u1ec3 ti\u00eau hao. T\u00ecnh tr\u1ea1ng n\u00e0y g\u1ecdi l\u00e0 th\u00e2m h\u1ee5t calo. Anh ch\u1ecb kh\u00f4ng c\u1ea7n \u0103n ki\u00eang kh\u1eafc kh\u1ed5: ch\u1ec9 c\u1ea7n gi\u1ea3m nh\u1eb9 kh\u1ea9u ph\u1ea7n, b\u1edbt \u0111\u1ed3 \u0103n v\u1eb7t v\u00e0 n\u01b0\u1edbc ng\u1ecdt l\u00e0 \u0111\u00e3 t\u1ea1o \u0111\u01b0\u1ee3c kho\u1ea3ng ch\u00eanh l\u1ec7ch c\u1ea7n thi\u1ebft, mi\u1ec5n l\u00e0 v\u1eabn \u0111\u1ee7 no \u0111\u1ec3 ch\u1ea1y \u0111\u01b0\u1ee3c c\u00e1c bu\u1ed5i sau.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Han_che_nhung_mon_de_gay_tich_mo_va_giu_nuoc\"><\/span>H\u1ea1n ch\u1ebf nh\u1eefng m\u00f3n d\u1ec5 g\u00e2y t\u00edch m\u1ee1 v\u00e0 gi\u1eef n\u01b0\u1edbc<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Anh ch\u1ecb n\u00ean gi\u1ea3m c\u00e1c lo\u1ea1i tinh b\u1ed9t nhanh nh\u01b0 b\u00e1nh m\u00ec tr\u1eafng, b\u00e1nh ng\u1ecdt, n\u01b0\u1edbc c\u00f3 \u0111\u01b0\u1eddng, c\u00f9ng v\u1edbi \u0111\u1ed3 chi\u00ean r\u00e1n v\u00e0 c\u00e1c m\u00f3n \u0103n qu\u00e1 m\u1eb7n. M\u00f3n m\u1eb7n khi\u1ebfn c\u01a1 th\u1ec3 gi\u1eef n\u01b0\u1edbc, v\u00e0 ch\u00e2n l\u00e0 n\u01a1i d\u1ec5 th\u1ea5y r\u00f5 nh\u1ea5t, bi\u1ec3u hi\u1ec7n l\u00e0 chi\u1ec1u t\u1ed1i ch\u00e2n c\u0103ng, n\u1eb7ng v\u00e0 h\u01a1i s\u01b0ng. Gi\u1ea3m mu\u1ed1i v\u00e0i tu\u1ea7n l\u00e0 nhi\u1ec1u ch\u1ecb em th\u1ea5y ch\u00e2n nh\u1eb9 nh\u00f5m h\u1eb3n.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cac-bai-tap-bo-tro-ket-hop-chay-de-giam-mo-dui.png\" alt=\"\" class=\"wp-image-6278\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cac-bai-tap-bo-tro-ket-hop-chay-de-giam-mo-dui.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cac-bai-tap-bo-tro-ket-hop-chay-de-giam-mo-dui-533x400.png 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ch\u1ea1y b\u1ed9 k\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp s\u1ebd gi\u00fap n\u00e2ng cao hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 \u0111\u00f9i<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bo_sung_dam_vua_phai_them_chat_xo_va_rau_xanh\"><\/span>B\u1ed5 sung \u0111\u1ea1m v\u1eeba ph\u1ea3i, th\u00eam ch\u1ea5t x\u01a1 v\u00e0 rau xanh<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ea1m (th\u1ecbt n\u1ea1c, c\u00e1, tr\u1ee9ng, \u0111\u1eadu ph\u1ee5) gi\u00fap gi\u1eef kh\u1ed1i c\u01a1 khi gi\u1ea3m m\u1ee1, n\u00ean anh ch\u1ecb ch\u1ec9 c\u1ea7n \u0103n m\u1ee9c v\u1eeba ph\u1ea3i, kh\u00f4ng c\u1ea7n t\u0103ng qu\u00e1 nhi\u1ec1u. Rau xanh, tr\u00e1i c\u00e2y \u00edt ng\u1ecdt v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t gi\u00e0u ch\u1ea5t x\u01a1 gi\u00fap no l\u00e2u, h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a v\u00e0 cung c\u1ea5p vitamin cho c\u01a1 th\u1ec3. M\u1ed9t b\u1eefa \u0103n c\u00e2n \u0111\u1ed1i th\u01b0\u1eddng c\u00f3 ph\u1ea7n rau chi\u1ebfm kho\u1ea3ng m\u1ed9t n\u1eeda \u0111\u0129a, ph\u1ea7n \u0111\u1ea1m v\u00e0 tinh b\u1ed9t chia \u0111\u1ec1u ph\u1ea7n c\u00f2n l\u1ea1i.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Uong_du_nuoc_moi_ngay\"><\/span>U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc m\u1ed7i ng\u00e0y<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Anh ch\u1ecb n\u00ean u\u1ed1ng kho\u1ea3ng 2 \u0111\u1ebfn 2,5 l\u00edt n\u01b0\u1edbc m\u1ed7i ng\u00e0y, t\u00f9y th\u1ec3 tr\u1ea1ng v\u00e0 th\u1eddi ti\u1ebft, chia \u0111\u1ec1u trong ng\u00e0y v\u00e0 u\u1ed1ng th\u00eam khi ch\u1ea1y. \u0110\u1ee7 n\u01b0\u1edbc gi\u00fap qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t di\u1ec5n ra thu\u1eadn l\u1ee3i v\u00e0 h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng c\u01a1 th\u1ec3 gi\u1eef n\u01b0\u1edbc \u1edf ch\u00e2n. Nhi\u1ec1u ng\u01b0\u1eddi v\u00ec ng\u1ea1i ch\u00e2n ph\u00f9 n\u00ean u\u1ed1ng \u00edt n\u01b0\u1edbc, nh\u01b0ng th\u1ef1c t\u1ebf thi\u1ebfu n\u01b0\u1edbc l\u1ea1i d\u1ec5 khi\u1ebfn c\u01a1 th\u1ec3 gi\u1eef n\u01b0\u1edbc h\u01a1n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>>>>> Xem th\u00eam: <a href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-bung-khong\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng? Ch\u1ea1y bao l\u00e2u th\u00ec gi\u1ea3m m\u1ee1<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cung_toi_giu_thoi_quen_van_dong_ben_lau_tai_Minh_Tri_Thanh\"><\/span>C\u00f9ng t\u00f4i gi\u1eef th\u00f3i quen v\u1eadn \u0111\u1ed9ng b\u1ec1n l\u00e2u t\u1ea1i Minh Tr\u00ed Th\u00e0nh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Qua nhi\u1ec1u n\u0103m tr\u00f2 chuy\u1ec7n v\u1edbi c\u00e1c anh ch\u1ecb, t\u00f4i nh\u1eadn ra ch\u1ea1y \u0111\u00fang c\u00e1ch m\u1edbi ch\u1ec9 l\u00e0 m\u1ed9t n\u1eeda, n\u1eeda c\u00f2n l\u1ea1i l\u00e0 gi\u1eef \u0111\u01b0\u1ee3c th\u00f3i quen: d\u1eady \u0111\u00fang gi\u1edd, kh\u00f4ng b\u1ecf cu\u1ed9c sau hai tu\u1ea7n, v\u00e0 kh\u00f4ng t\u1ef1 tr\u00e1ch m\u00ecnh khi c\u00f3 m\u1ed9t bu\u1ed5i l\u1ee1 nh\u1ecbp. Nhi\u1ec1u anh ch\u1ecb b\u1eadn con c\u00e1i, c\u00f4ng vi\u1ec7c, n\u00ean \u0111\u1ed9ng l\u1ef1c v\u1eadn \u0111\u1ed9ng th\u01b0\u1eddng l\u00e0 th\u1ee9 d\u1ec5 m\u1ea5t nh\u1ea5t.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cung-minh-tri-thanh-duy-tri-thoi-quen-van-dong-ben-lau.png\" alt=\"C\u00f9ng t\u00f4i gi\u1eef th\u00f3i quen v\u1eadn \u0111\u1ed9ng b\u1ec1n l\u00e2u t\u1ea1i Minh Tr\u00ed Th\u00e0nh\" class=\"wp-image-6279\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cung-minh-tri-thanh-duy-tri-thoi-quen-van-dong-ben-lau.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cung-minh-tri-thanh-duy-tri-thoi-quen-van-dong-ben-lau-533x400.png 533w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cung-minh-tri-thanh-duy-tri-thoi-quen-van-dong-ben-lau-768x576.png 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Minh Tr\u00ed Th\u00e0nh \u0111\u1ed3ng h\u00e0nh c\u00f9ng anh ch\u1ecb duy tr\u00ec th\u00f3i quen v\u1eadn \u0111\u1ed9ng b\u1ec1n l\u00e2u<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1ea3n th\u00e2n t\u00f4i c\u0169ng xem ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ph\u1ea7n trong h\u00e0nh tr\u00ecnh thay \u0111\u1ed5i th\u00f3i quen h\u1eb1ng ng\u00e0y c\u1ee7a m\u00ecnh. N\u1ebfu anh ch\u1ecb mu\u1ed1n t\u00ecm m\u1ed9t m\u00f4i tr\u01b0\u1eddng \u0111\u1ec3 x\u00e2y d\u1ef1ng n\u1ebfp s\u1ed1ng c\u00e2n b\u1eb1ng, gi\u1eef \u0111\u01b0\u1ee3c \u0111\u1ed9ng l\u1ef1c v\u00e0 th\u1ea5u hi\u1ec3u b\u1ea3n th\u00e2n h\u01a1n, c\u00f3 th\u1ec3 tham kh\u1ea3o th\u00eam c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh t\u1ea1i Minh Tr\u00ed Th\u00e0nh, n\u01a1i t\u00f4i c\u00f9ng \u0111\u1ed9i ng\u0169 \u0111\u1ed3ng h\u00e0nh v\u1edbi nhi\u1ec1u gia \u0111\u00ecnh c\u00f3 c\u00f9ng m\u1ed1i quan t\u00e2m.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ket_luan\"><\/span>K\u1ebft lu\u1eadn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m m\u1ee1 \u0111\u00f9i kh\u00f4ng?<\/strong> C\u00f3, n\u1ebfu anh ch\u1ecb ch\u1ea1y \u0111\u1ec1u, ch\u1ea1y ch\u1eadm, \u0103n u\u1ed1ng h\u1ee3p l\u00fd v\u00e0 ki\u00ean tr\u00ec v\u00e0i th\u00e1ng. M\u1ee1 \u0111\u00f9i gi\u1ea3m d\u1ea7n theo m\u1ee1 to\u00e0n th\u00e2n, v\u00e0 <strong>ch\u1ea1y b\u1ed9 c\u00f3 gi\u00fap ch\u00e2n thon g\u1ecdn<\/strong> h\u01a1n khi k\u1ebft h\u1ee3p b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh nh\u1eb9 \u0111\u1ec3 ch\u00e2n s\u0103n ch\u1eafc. H\u00e3y b\u1eaft \u0111\u1ea7u b\u1eb1ng m\u1ed9t bu\u1ed5i ch\u1ea1y v\u1eeba s\u1ee9c.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cau_hoi_thuong_gap_ve_chay_bo_co_giam_mo_dui_khong\"><\/span>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p v\u1ec1 ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m m\u1ee1 \u0111\u00f9i kh\u00f4ng<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ch\u1ea1y b\u1ed9 bao l\u00e2u th\u00ec th\u1ea5y \u0111\u00f9i nh\u1ecf l\u1ea1i?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Th\u1eddi gian ph\u1ee5 thu\u1ed9c v\u00e0o c\u01a1 \u0111\u1ecba, l\u01b0\u1ee3ng m\u1ee1 ban \u0111\u1ea7u v\u00e0 c\u00e1ch \u0103n u\u1ed1ng. V\u1edbi l\u1ecbch ch\u1ea1y 3 \u0111\u1ebfn 5 bu\u1ed5i m\u1ed7i tu\u1ea7n k\u1ebft h\u1ee3p \u0103n u\u1ed1ng h\u1ee3p l\u00fd, nhi\u1ec1u ng\u01b0\u1eddi b\u1eaft \u0111\u1ea7u th\u1ea5y ch\u00e2n g\u1ecdn v\u00e0 ch\u1eafc h\u01a1n sau kho\u1ea3ng 4 \u0111\u1ebfn 8 tu\u1ea7n. Vi\u1ec7c gi\u1ea3m s\u1ed1 \u0111o v\u00f2ng \u0111\u00f9i th\u01b0\u1eddng \u0111\u1ebfn mu\u1ed9n h\u01a1n c\u1ea3m gi\u00e1c nh\u1eb9 ng\u01b0\u1eddi v\u00e0 qu\u1ea7n v\u1eeba h\u01a1n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ch\u1ea1y b\u1ed9 c\u00f3 gi\u00fap ch\u00e2n thon g\u1ecdn hay l\u00e0m to b\u1eafp ch\u00e2n?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu ch\u1ea1y ch\u1eadm, \u0111\u1ec1u v\u00e0 tr\u00ean \u0111\u01b0\u1eddng b\u1eb1ng ph\u1eb3ng, b\u1eafp ch\u00e2n th\u01b0\u1eddng kh\u00f4ng to l\u00ean m\u00e0 c\u00f2n s\u0103n g\u1ecdn h\u01a1n nh\u1edd gi\u1ea3m m\u1ee1. B\u1eafp ch\u00e2n ch\u1ec9 d\u1ec5 n\u1edf khi ch\u1ea1y n\u01b0\u1edbc r\u00fat, ch\u1ea1y d\u1ed1c ho\u1eb7c leo c\u1ea7u thang v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao v\u00e0 th\u01b0\u1eddng xuy\u00ean. N\u1eef gi\u1edbi c\u00f3 n\u1ed3ng \u0111\u1ed9 testosterone th\u1ea5p n\u00ean c\u01a1 kh\u00f3 ph\u00ecnh to nhanh khi ch\u1ea1y th\u00f4ng th\u01b0\u1eddng.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ch\u1ea1y b\u1ed9 tr\u00ean m\u00e1y hay ngo\u00e0i tr\u1eddi t\u1ed1t h\u01a1n \u0111\u1ec3 gi\u1ea3m m\u1ee1 \u0111\u00f9i?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u1ea3 hai \u0111\u1ec1u ph\u00f9 h\u1ee3p, mi\u1ec5n l\u00e0 anh ch\u1ecb ch\u1ea1y \u0111\u1ec1u v\u00e0 \u0111\u1ee7 th\u1eddi l\u01b0\u1ee3ng. M\u00e1y ch\u1ea1y b\u1ed9 ti\u1ec7n khi th\u1eddi ti\u1ebft x\u1ea5u v\u00e0 gi\u00fap ki\u1ec3m so\u00e1t t\u1ed1c \u0111\u1ed9, nh\u01b0ng n\u00ean \u0111\u1ec3 ch\u1ebf \u0111\u1ed9 b\u1eb1ng ph\u1eb3ng. Ch\u1ea1y ngo\u00e0i tr\u1eddi d\u1ec5 t\u1ea1o h\u1ee9ng th\u00fa h\u01a1n, anh ch\u1ecb ch\u1ec9 c\u1ea7n ch\u1ecdn \u0111\u01b0\u1eddng \u00edt d\u1ed1c v\u00e0 m\u1eb7t \u0111\u01b0\u1eddng \u00eam.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ch\u1ea1y b\u1ed9 m\u1ed7i ng\u00e0y m\u00e0 \u0111\u00f9i v\u1eabn kh\u00f4ng nh\u1ecf, v\u00ec sao?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nguy\u00ean nh\u00e2n th\u01b0\u1eddng g\u1eb7p l\u00e0 \u0103n u\u1ed1ng ch\u01b0a t\u1ea1o \u0111\u01b0\u1ee3c m\u1ee9c th\u00e2m h\u1ee5t calo, ch\u1ea1y qu\u00e1 nhanh ho\u1eb7c qu\u00e1 nhi\u1ec1u d\u1ed1c, gi\u1eef n\u01b0\u1edbc do \u0103n m\u1eb7n ho\u1eb7c u\u1ed1ng \u00edt n\u01b0\u1edbc. C\u0169ng c\u00f3 th\u1ec3 anh ch\u1ecb \u0111ang t\u0103ng c\u01a1 nh\u1eb9 n\u00ean s\u1ed1 \u0111o ch\u01b0a \u0111\u1ed5i d\u00f9 c\u01a1 th\u1ec3 s\u0103n h\u01a1n. H\u00e3y xem l\u1ea1i ba y\u1ebfu t\u1ed1 g\u1ed3m t\u1ed1c \u0111\u1ed9 ch\u1ea1y, b\u1eefa \u0103n v\u00e0 l\u01b0\u1ee3ng n\u01b0\u1edbc u\u1ed1ng tr\u01b0\u1edbc khi t\u0103ng th\u00eam th\u1eddi gian ch\u1ea1y.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>C\u00f3 c\u1ea7n t\u1eadp th\u00eam squat hay lunges khi ch\u1ea1y b\u1ed9 kh\u00f4ng?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kh\u00f4ng b\u1eaft bu\u1ed9c, nh\u01b0ng r\u1ea5t n\u00ean. Hai b\u00e0i n\u00e0y gi\u00fap c\u01a1 \u0111\u00f9i v\u00e0 m\u00f4ng s\u0103n ch\u1eafc, gi\u1eef d\u00e1ng ch\u00e2n thon d\u00e0i v\u00e0 h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng ch\u00e2n m\u1ec1m khi gi\u1ea3m m\u1ee1. Ch\u1ec9 c\u1ea7n 2 bu\u1ed5i m\u1ed7i tu\u1ea7n, d\u00f9ng tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 l\u00e0 \u0111\u1ee7 cho ng\u01b0\u1eddi m\u1edbi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c \u0111ang th\u1eeba c\u00e2n n\u00ean ch\u1ea1y b\u1ed9 nh\u01b0 th\u1ebf n\u00e0o?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Anh ch\u1ecb n\u00ean b\u1eaft \u0111\u1ea7u b\u1eb1ng \u0111i b\u1ed9 nhanh, r\u1ed3i ch\u1ea1y xen \u0111i b\u1ed9 trong 20 \u0111\u1ebfn 30 ph\u00fat, t\u0103ng d\u1ea7n th\u1eddi gian ch\u1ea1y theo t\u1eebng tu\u1ea7n. H\u00e3y ch\u1ecdn gi\u00e0y ch\u1ea1y v\u1eeba ch\u00e2n, \u0111\u01b0\u1eddng b\u1eb1ng ph\u1eb3ng v\u00e0 kh\u1edfi \u0111\u1ed9ng k\u1ef9 tr\u01b0\u1edbc khi ch\u1ea1y. N\u1ebfu c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 x\u01b0\u01a1ng kh\u1edbp ho\u1eb7c s\u1ee9c kh\u1ecfe n\u1ec1n, anh ch\u1ecb n\u00ean h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tai_lieu_tham_khao\"><\/span>T\u00e0i li\u1ec7u tham kh\u1ea3o<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. Journal of Strength and Conditioning Research. 2011;25(9):2559-2564. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21804427\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/21804427\/<\/a><\/li>\n\n\n\n<li>Bull FC, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. 2020;54(24):1451-1462. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7719906\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7719906\/<\/a><\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-right kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;right&quot;,&quot;id&quot;:&quot;6252&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Rate this post&quot;,&quot;legend&quot;:&quot;0\\\/5 - (0 b\u00ecnh ch\u1ecdn)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m m\u1ee1 \u0111\u00f9i kh\u00f4ng? K\u1ef9 thu\u1eadt v\u00e0 Dinh d\u01b0\u1ee1ng cho ch\u00e2n thon g\u1ecdn&quot;,&quot;width&quot;:&quot;0&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 0px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            <span class=\"kksr-muted\">Rate this post<\/span>\n    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 gi\u1ea3m m\u1ee1 \u0111\u00f9i v\u00e0 ch\u1ea1y b\u1ed9 c\u00f3 gi\u00fap ch\u00e2n thon g\u1ecdn h\u01a1n khi anh ch\u1ecb ch\u1ea1y \u0111\u1ec1u, ch\u1ea1y ch\u1eadm. C\u01a1 th\u1ec3 \u0111\u1ed1t m\u1ee1 to\u00e0n th\u00e2n n\u00ean \u0111\u00f9i thon d\u1ea7n khi l\u01b0\u1ee3ng m\u1ee1 chung gi\u1ea3m. B\u00e0i vi\u1ebft gi\u1ea3i th\u00edch c\u01a1 ch\u1ebf \u0111\u1ed1t m\u1ee1, c\u00e1ch ch\u1ea1y \u0111\u1ec3 ch\u00e2n kh\u00f4ng to ra, ch\u1ebf \u0111\u1ed9 [&#8230;]\n","protected":false},"author":1,"featured_media":6275,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[80,74],"tags":[],"class_list":["post-6252","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ren-luyen-the-chat","category-phat-trien-ban-than"],"_links":{"self":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/6252","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/comments?post=6252"}],"version-history":[{"count":4,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/6252\/revisions"}],"predecessor-version":[{"id":6515,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/6252\/revisions\/6515"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/media\/6275"}],"wp:attachment":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/media?parent=6252"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/categories?post=6252"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/tags?post=6252"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}