{"id":7155,"date":"2026-10-29T16:49:26","date_gmt":"2026-10-29T09:49:26","guid":{"rendered":"https:\/\/minhtrithanh.com\/tin-tuc\/?p=7155"},"modified":"2026-11-04T15:15:14","modified_gmt":"2026-11-04T08:15:14","slug":"leo-nui-co-giam-can-khong","status":"publish","type":"post","link":"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/","title":{"rendered":"Leo n\u00fai c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng? C\u01a1 ch\u1ebf, c\u00e1ch t\u1eadp v\u00e0 l\u01b0u \u00fd c\u1ea7n bi\u1ebft"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/\">Leo n\u00fai c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng<\/a><\/strong> c\u00f2n t\u00f9y v\u00e0o vi\u1ec7c anh ch\u1ecb \u0111i \u0111\u1ec1u \u0111\u1eb7n v\u00e0 \u0103n u\u1ed1ng ra sao, nh\u01b0ng nh\u00ecn chung l\u00e0 c\u00f3: m\u1ed7i gi\u1edd \u0111\u1ed1t kho\u1ea3ng 300 \u0111\u1ebfn 600 calo, nhi\u1ec1u h\u01a1n \u0111i b\u1ed9 tr\u00ean \u0111\u01b0\u1eddng b\u1eb1ng. B\u00e0i vi\u1ebft gi\u1ea3i th\u00edch c\u01a1 ch\u1ebf, b\u00e0i t\u1eadp thay th\u1ebf t\u1ea1i nh\u00e0, c\u00e1ch t\u1ed1i \u01b0u v\u00e0 l\u01b0u \u00fd \u0111\u1ec3 b\u1ea3o v\u1ec7 kh\u1edbp g\u1ed1i.<\/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\/leo-nui-co-giam-can-khong\/#Leo_nui_co_giam_can_khong_Co_che_giup_co_the_dot_nang_luong\" >Leo n\u00fai c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng? C\u01a1 ch\u1ebf gi\u00fap c\u01a1 th\u1ec3 \u0111\u1ed1t n\u0103ng l\u01b0\u1ee3ng<\/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\/leo-nui-co-giam-can-khong\/#Leo_nui_dot_nhieu_calo_hon_di_bo_tren_duong_bang\" >Leo n\u00fai \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n \u0111i b\u1ed9 tr\u00ean \u0111\u01b0\u1eddng b\u1eb1ng<\/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\/leo-nui-co-giam-can-khong\/#Van_dong_toan_than_va_phat_trien_co_bap\" >V\u1eadn \u0111\u1ed9ng to\u00e0n th\u00e2n v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/#Thoi_gian_van_dong_keo_dai_hon_mot_buoi_tap_thong_thuong\" >Th\u1eddi gian v\u1eadn \u0111\u1ed9ng k\u00e9o d\u00e0i h\u01a1n m\u1ed9t bu\u1ed5i t\u1eadp th\u00f4ng th\u01b0\u1eddng<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/#Bai_tap_leo_nui_tai_cho_giai_phap_thay_the_khi_o_nha\" >B\u00e0i t\u1eadp leo n\u00fai t\u1ea1i ch\u1ed7: gi\u1ea3i ph\u00e1p thay th\u1ebf khi \u1edf nh\u00e0<\/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:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/#Bai_tap_leo_nui_tai_cho_la_gi\" >B\u00e0i t\u1eadp leo n\u00fai t\u1ea1i ch\u1ed7 l\u00e0 g\u00ec?<\/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\/leo-nui-co-giam-can-khong\/#Loi_ich_giam_can_cua_bai_tap_leo_nui_tai_cho\" >L\u1ee3i \u00edch gi\u1ea3m c\u00e2n c\u1ee7a b\u00e0i t\u1eadp leo n\u00fai t\u1ea1i ch\u1ed7<\/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\/leo-nui-co-giam-can-khong\/#Huong_dan_tu_the_tap_chuan_va_cac_loi_can_tranh\" >H\u01b0\u1edbng d\u1eabn t\u01b0 th\u1ebf t\u1eadp chu\u1ea9n v\u00e0 c\u00e1c l\u1ed7i c\u1ea7n tr\u00e1nh<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/#Bi_quyet_toi_uu_hoa_hieu_qua_giam_can_khi_leo_nui\" >B\u00ed quy\u1ebft t\u1ed1i \u01b0u ho\u00e1 hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n khi leo n\u00fai<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/#Nguyen_tac_cot_loi_luon_giu_trang_thai_tham_hut_calo\" >Nguy\u00ean t\u1eafc c\u1ed1t l\u00f5i: lu\u00f4n gi\u1eef tr\u1ea1ng th\u00e1i th\u00e2m h\u1ee5t calo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/#Meo_tang_muc_tieu_hao_calo_khi_trekking\" >M\u1eb9o t\u0103ng m\u1ee9c ti\u00eau hao calo khi trekking<\/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\/leo-nui-co-giam-can-khong\/#Che_do_dinh_duong_di_kem\" >Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng \u0111i k\u00e8m<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/#Luu_y_khi_leo_nui_giam_can\" >L\u01b0u \u00fd khi leo n\u00fai gi\u1ea3m c\u00e2n<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/#Rui_ro_chan_thuong_khop_goi\" >R\u1ee7i ro ch\u1ea5n th\u01b0\u01a1ng kh\u1edbp g\u1ed1i<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/#Loi_khuyen_cho_nguoi_moi\" >L\u1eddi khuy\u00ean cho ng\u01b0\u1eddi m\u1edbi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/#Lang_nghe_co_the\" >L\u1eafng nghe c\u01a1 th\u1ec3<\/a><\/li><\/ul><\/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\/leo-nui-co-giam-can-khong\/#Cung_Minh_Tri_Thanh_nang_cao_suc_khoe_sau_moi_hanh_trinh\" >C\u00f9ng Minh Tr\u00ed Th\u00e0nh n\u00e2ng cao s\u1ee9c kho\u1ebb sau m\u1ed7i h\u00e0nh tr\u00ecnh<\/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\/leo-nui-co-giam-can-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-19\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/#Nhung_cau_hoi_thuong_gap_ve_leo_nui_giam_can\" >Nh\u1eefng c\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p v\u1ec1 leo n\u00fai gi\u1ea3m c\u00e2n<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/#Leo_nui_co_giam_can_khong\" >Leo n\u00fai c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/#Leo_nui_mot_gio_dot_bao_nhieu_calo\" >Leo n\u00fai m\u1ed9t gi\u1edd \u0111\u1ed1t bao nhi\u00eau calo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/#Leo_nui_hay_di_bo_dot_nhieu_calo_hon\" >Leo n\u00fai hay \u0111i b\u1ed9 \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/#Nen_leo_nui_may_lan_moi_tuan_de_giam_can\" >N\u00ean leo n\u00fai m\u1ea5y l\u1ea7n m\u1ed7i tu\u1ea7n \u0111\u1ec3 gi\u1ea3m c\u00e2n?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/#Nguoi_thua_can_hoac_dau_goi_co_leo_nui_de_giam_can_duoc_khong\" >Ng\u01b0\u1eddi th\u1eeba c\u00e2n ho\u1eb7c \u0111au g\u1ed1i c\u00f3 leo n\u00fai \u0111\u1ec3 gi\u1ea3m c\u00e2n \u0111\u01b0\u1ee3c kh\u00f4ng?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-khong\/#Leo_nui_giam_can_co_can_nhin_an_khong\" >Leo n\u00fai gi\u1ea3m c\u00e2n c\u00f3 c\u1ea7n nh\u1ecbn \u0103n kh\u00f4ng?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-co-giam-can-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=\"Leo_nui_co_giam_can_khong_Co_che_giup_co_the_dot_nang_luong\"><\/span>Leo n\u00fai c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng? C\u01a1 ch\u1ebf gi\u00fap c\u01a1 th\u1ec3 \u0111\u1ed1t n\u0103ng l\u01b0\u1ee3ng<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">C\u00f3, leo n\u00fai gi\u00fap gi\u1ea3m c\u00e2n v\u00ec c\u01a1 th\u1ec3 ti\u00eau hao nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n \u0111i b\u1ed9 th\u00f4ng th\u01b0\u1eddng, nh\u1edd ba c\u01a1 ch\u1ebf: \u0111\u1ed9 d\u1ed1c l\u00e0m t\u0103ng s\u1ee9c n\u00e2ng c\u01a1 th\u1ec3, nhi\u1ec1u nh\u00f3m c\u01a1 c\u00f9ng l\u00e0m vi\u1ec7c v\u00e0 th\u1eddi gian v\u1eadn \u0111\u1ed9ng k\u00e9o d\u00e0i. M\u1ed7i gi\u1edd leo n\u00fai \u0111\u1ed1t trung b\u00ecnh kho\u1ea3ng 300 \u0111\u1ebfn 600 calo, t\u00f9y c\u00e2n n\u1eb7ng v\u00e0 \u0111\u1ed9 d\u1ed1c. C\u00e2n n\u1eb7ng ch\u1ec9 gi\u1ea3m khi n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao l\u1edbn h\u01a1n l\u01b0\u1ee3ng \u0103n v\u00e0o, n\u00ean anh ch\u1ecb c\u1ea7n k\u1ebft h\u1ee3p leo n\u00fai v\u1edbi \u0103n u\u1ed1ng h\u1ee3p l\u00fd.<\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Leo_nui_dot_nhieu_calo_hon_di_bo_tren_duong_bang\"><\/span>Leo n\u00fai \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n \u0111i b\u1ed9 tr\u00ean \u0111\u01b0\u1eddng b\u1eb1ng<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Leo n\u00fai \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n \u0111i b\u1ed9 tr\u00ean \u0111\u01b0\u1eddng b\u1eb1ng kho\u1ea3ng 60% khi so c\u00f9ng th\u1eddi gian. Harvard Health Publishing, \u0111\u01a1n v\u1ecb xu\u1ea5t b\u1ea3n ki\u1ebfn th\u1ee9c s\u1ee9c kh\u1ecfe c\u1ee7a Tr\u01b0\u1eddng Y Harvard, c\u00f3 m\u1ed9t b\u1ea3ng so s\u00e1nh n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao trong 30 ph\u00fat cho t\u1eebng ho\u1ea1t \u0111\u1ed9ng. V\u1edbi ng\u01b0\u1eddi n\u1eb7ng kho\u1ea3ng 70 kg (155 pound), \u0111i b\u1ed9 nhanh tr\u00ean \u0111\u01b0\u1eddng b\u1eb1ng \u1edf t\u1ed1c \u0111\u1ed9 kho\u1ea3ng 5,6 km m\u1ed7i gi\u1edd \u0111\u1ed1t kho\u1ea3ng 133 calo, c\u00f2n \u0111i b\u1ed9 b\u0103ng \u0111\u1ed3i, b\u0103ng r\u1eebng \u0111\u1ed1t kho\u1ea3ng 216 calo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu quy ra m\u1ed9t gi\u1edd, b\u1ea3ng n\u0103ng l\u01b0\u1ee3ng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t b\u1ea3n 2024 cho th\u1ea5y ng\u01b0\u1eddi n\u1eb7ng t\u1eeb 55 \u0111\u1ebfn 82 kg ti\u00eau hao kho\u1ea3ng 290 \u0111\u1ebfn 435 calo khi \u0111i \u0111\u01b0\u1eddng m\u00f2n \u00edt d\u1ed1c. V\u1edbi \u0111\u01b0\u1eddng d\u1ed1c v\u1eeba \u0111\u1ebfn d\u1ed1c cao, con s\u1ed1 n\u00e0y kho\u1ea3ng 440 \u0111\u1ebfn 656 calo. V\u00ec v\u1eady, m\u1ee9c trung b\u00ecnh t\u1eeb 300 \u0111\u1ebfn 600 calo m\u1ed7i gi\u1edd l\u00e0 h\u1ee3p l\u00fd, v\u00e0 s\u1ebd cao h\u01a1n n\u1ebfu anh ch\u1ecb mang balo n\u1eb7ng ho\u1eb7c \u0111i tr\u00ean \u0111\u1ecba h\u00ecnh ph\u1ee9c t\u1ea1p. L\u00fd do kh\u00e1 d\u1ec5 hi\u1ec3u: m\u1ed7i b\u01b0\u1edbc l\u00ean d\u1ed1c, c\u01a1 th\u1ec3 ph\u1ea3i n\u00e2ng ch\u00ednh tr\u1ecdng l\u01b0\u1ee3ng c\u1ee7a m\u00ecnh l\u00ean cao, c\u00f2n m\u1eb7t \u0111\u01b0\u1eddng g\u1ed3 gh\u1ec1 bu\u1ed9c c\u00e1c c\u01a1 li\u00ean t\u1ee5c gi\u1eef th\u0103ng b\u1eb1ng.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>XEM TH\u00caM: <a href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/\">Ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo?<\/a><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Van_dong_toan_than_va_phat_trien_co_bap\"><\/span>V\u1eadn \u0111\u1ed9ng to\u00e0n th\u00e2n v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Leo n\u00fai huy \u0111\u1ed9ng nhi\u1ec1u nh\u00f3m c\u01a1 l\u00e0m vi\u1ec7c c\u00f9ng l\u00fac, nh\u1ea5t l\u00e0 ph\u1ea7n th\u00e2n d\u01b0\u1edbi v\u00e0 ph\u1ea7n th\u00e2n gi\u1eefa, n\u00ean l\u00e0 h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng to\u00e0n th\u00e2n ch\u1ee9 kh\u00f4ng ch\u1ec9 luy\u1ec7n \u0111\u00f4i ch\u00e2n. C\u00e1c nh\u00f3m c\u01a1 tham gia s\u00e2u g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>C\u01a1 \u0111\u00f9i tr\u01b0\u1edbc v\u00e0 \u0111\u00f9i sau<\/strong> n\u00e2ng ng\u01b0\u1eddi l\u00ean \u1edf m\u1ed7i b\u01b0\u1edbc v\u00e0 gi\u1eef cho ch\u00e2n v\u1eefng khi xu\u1ed1ng d\u1ed1c.<\/li>\n\n\n\n<li><strong>C\u01a1 m\u00f4ng<\/strong> ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh khi l\u00ean d\u1ed1c, v\u00e0 v\u00ec l\u00e0 nh\u00f3m c\u01a1 l\u1edbn n\u00ean ti\u00eau hao kh\u00e1 nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng.<\/li>\n\n\n\n<li><strong>C\u01a1 b\u1eafp ch\u00e2n<\/strong> \u0111\u1ea9y c\u01a1 th\u1ec3 v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 gi\u1eef c\u1ed5 ch\u00e2n \u1ed5n \u0111\u1ecbnh tr\u00ean m\u1eb7t \u0111\u01b0\u1eddng g\u1ed3 gh\u1ec1.<\/li>\n\n\n\n<li><strong>C\u01a1 l\u00f5i v\u00e0 c\u01a1 l\u01b0ng<\/strong>, t\u1ee9c nh\u00f3m c\u01a1 quanh b\u1ee5ng, h\u00f4ng v\u00e0 l\u01b0ng, gi\u1eef th\u00e2n ng\u01b0\u1eddi th\u0103ng b\u1eb1ng, nh\u1ea5t l\u00e0 khi anh ch\u1ecb \u0111eo balo.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Harvard Health Publishing cho bi\u1ebft \u0111i l\u00ean d\u1ed1c l\u00e0m vi\u1ec7c nhi\u1ec1u \u1edf c\u01a1 h\u00f4ng v\u00e0 c\u01a1 m\u00f4ng, c\u00f2n \u0111i xu\u1ed1ng d\u1ed1c gi\u00fap c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc kh\u1ecfe l\u00ean. V\u1ec1 chuy\u1ec7n trao \u0111\u1ed5i ch\u1ea5t, MedlinePlus, trang th\u00f4ng tin s\u1ee9c kh\u1ecfe c\u1ee7a Th\u01b0 vi\u1ec7n Y khoa Qu\u1ed1c gia Hoa K\u1ef3, cho bi\u1ebft c\u01a1 b\u1eafp d\u00f9ng nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n m\u1ee1 su\u1ed1t c\u1ea3 ng\u00e0y, k\u1ec3 c\u1ea3 khi ngh\u1ec9 ng\u01a1i. M\u1ee9c ch\u00eanh n\u00e0y kh\u00f4ng l\u1edbn n\u00ean anh ch\u1ecb \u0111\u1eebng k\u1ef3 v\u1ecdng thay \u0111\u1ed5i t\u1ee9c th\u00ec, nh\u01b0ng khi c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n th\u00ec ph\u1ea7n n\u0103ng l\u01b0\u1ee3ng \u1ea5y c\u1ed9ng d\u1ed3n theo th\u1eddi gian.<\/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\/co-che-giu-co-the-giam-can-khi-leo-nui-new-1.png\" alt=\"\" class=\"wp-image-7939\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/co-che-giu-co-the-giam-can-khi-leo-nui-new-1.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/co-che-giu-co-the-giam-can-khi-leo-nui-new-1-533x400.png 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Khi leo n\u00fai c\u01a1 th\u1ec3 ph\u1ea3i v\u1eadn \u0111\u1ed9ng \u1edf c\u01b0\u1eddng \u0111\u1ed9 cao v\u00e0 k\u00e9o d\u00e0i li\u00ean t\u1ee5c<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Thoi_gian_van_dong_keo_dai_hon_mot_buoi_tap_thong_thuong\"><\/span>Th\u1eddi gian v\u1eadn \u0111\u1ed9ng k\u00e9o d\u00e0i h\u01a1n m\u1ed9t bu\u1ed5i t\u1eadp th\u00f4ng th\u01b0\u1eddng<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t chuy\u1ebfn trekking th\u01b0\u1eddng k\u00e9o d\u00e0i t\u1eeb 4 \u0111\u1ebfn 8 ti\u1ebfng, l\u00e2u h\u01a1n nhi\u1ec1u so v\u1edbi bu\u1ed5i t\u1eadp gym t\u1eeb 45 \u0111\u1ebfn 60 ph\u00fat, n\u00ean c\u01a1 th\u1ec3 ph\u1ea3i duy tr\u00ec tr\u1ea1ng th\u00e1i \u0111\u1ed1t n\u0103ng l\u01b0\u1ee3ng li\u00ean t\u1ee5c trong nhi\u1ec1u gi\u1edd. D\u00f9 \u0111\u00e3 tr\u1eeb th\u1eddi gian d\u1eebng ngh\u1ec9, t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao c\u1ee7a c\u1ea3 chuy\u1ebfn th\u01b0\u1eddng l\u1edbn h\u01a1n nhi\u1ec1u so v\u1edbi m\u1ed9t bu\u1ed5i t\u1eadp ng\u1eafn. \u0110\u00e2y l\u00e0 \u0111i\u1ec3m khi\u1ebfn leo n\u00fai kh\u00e1c v\u1edbi nhi\u1ec1u h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng quen thu\u1ed9c.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i nh\u1edb m\u1ed9t ch\u1ecb ph\u1ee5 huynh \u1edf \u0111\u1ed9 tu\u1ed5i 40 t\u1eebng k\u1ec3 r\u1eb1ng ch\u1ecb b\u1ecf ph\u00f2ng t\u1eadp sau v\u00e0i th\u00e1ng v\u00ec th\u1ea5y ch\u00e1n v\u00e0 hay vi\u1ec7n c\u1edb b\u1eadn. Khi chuy\u1ec3n sang \u0111i b\u1ed9 \u0111\u01b0\u1eddng m\u00f2n v\u00e0o cu\u1ed1i tu\u1ea7n c\u00f9ng ch\u1ed3ng v\u00e0 con, ch\u1ecb b\u1ea3o m\u00ecnh ch\u1eb3ng \u0111\u1ec3 \u00fd th\u1eddi gian tr\u00f4i, \u0111i xong ba b\u1ed1n ti\u1ebfng v\u1eabn mu\u1ed1n \u0111i ti\u1ebfp v\u00e0o tu\u1ea7n sau. V\u1edbi nhi\u1ec1u ng\u01b0\u1eddi, c\u1ea3m gi\u00e1c mu\u1ed1n quay l\u1ea1i m\u1edbi l\u00e0 \u0111i\u1ec1u gi\u1eef cho th\u00f3i quen v\u1eadn \u0111\u1ed9ng b\u1ec1n l\u00e2u.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bai_tap_leo_nui_tai_cho_giai_phap_thay_the_khi_o_nha\"><\/span>B\u00e0i t\u1eadp leo n\u00fai t\u1ea1i ch\u1ed7: gi\u1ea3i ph\u00e1p thay th\u1ebf khi \u1edf nh\u00e0<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Khi ch\u01b0a th\u1ec3 ra n\u00fai, anh ch\u1ecb c\u00f3 th\u1ec3 thay b\u1eb1ng b\u00e0i t\u1eadp leo n\u00fai t\u1ea1i ch\u1ed7 (ti\u1ebfng Anh g\u1ecdi l\u00e0 mountain climber), m\u1ed9t b\u00e0i t\u1eadp tim m\u1ea1ch c\u01b0\u1eddng \u0111\u1ed9 cao m\u00f4 ph\u1ecfng \u0111\u1ed9ng t\u00e1c leo d\u1ed1c, l\u00e0m ngay t\u1ea1i nh\u00e0 m\u00e0 kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5. B\u00e0i t\u1eadp gi\u00fap \u0111\u1ed1t n\u0103ng l\u01b0\u1ee3ng to\u00e0n th\u00e2n v\u00e0 gi\u1eef nh\u1ecbp v\u1eadn \u0111\u1ed9ng nh\u1eefng tu\u1ea7n tr\u1eddi m\u01b0a, con c\u00f3 l\u1ecbch h\u1ecdc ho\u1eb7c c\u00f4ng vi\u1ec7c d\u1ed3n l\u1ea1i. Anh ch\u1ecb ch\u1ec9 c\u1ea7n m\u1ed9t t\u1ea5m th\u1ea3m v\u00e0 kho\u1ea3ng tr\u1ed1ng v\u1eeba \u0111\u1ee7 \u0111\u1ec3 n\u1eb1m s\u1ea5p du\u1ed7i ng\u01b0\u1eddi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bai_tap_leo_nui_tai_cho_la_gi\"><\/span>B\u00e0i t\u1eadp leo n\u00fai t\u1ea1i ch\u1ed7 l\u00e0 g\u00ec?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00e0i t\u1eadp leo n\u00fai t\u1ea1i ch\u1ed7 l\u00e0 b\u00e0i t\u1eadp m\u00f4 ph\u1ecfng \u0111\u1ed9ng t\u00e1c leo m\u1ed9t con d\u1ed1c \u1edf t\u01b0 th\u1ebf ch\u1ed1ng tay xu\u1ed1ng s\u00e0n. Anh ch\u1ecb \u0111\u01b0a hai g\u1ed1i l\u1ea7n l\u01b0\u1ee3t v\u1ec1 ph\u00eda ng\u1ef1c v\u1edbi nh\u1ecbp nhanh, gi\u1ed1ng nh\u01b0 \u0111ang ch\u1ea1y l\u00ean d\u1ed1c nh\u01b0ng th\u00e2n ng\u01b0\u1eddi gi\u1eef c\u1ed1 \u0111\u1ecbnh. B\u00e0i t\u1eadp thu\u1ed9c d\u1ea1ng HIIT, ngh\u0129a l\u00e0 t\u1eadp ng\u1eaft qu\u00e3ng c\u01b0\u1eddng \u0111\u1ed9 cao: v\u1eadn \u0111\u1ed9ng m\u1ea1nh trong th\u1eddi gian ng\u1eafn, ngh\u1ec9 ng\u1eafn r\u1ed3i l\u1eb7p l\u1ea1i. Ng\u01b0\u1eddi m\u1edbi c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u v\u1edbi kho\u1ea3ng 20 gi\u00e2y v\u1eadn \u0111\u1ed9ng, ngh\u1ec9 40 gi\u00e2y, l\u1eb7p l\u1ea1i 4 \u0111\u1ebfn 6 l\u01b0\u1ee3t r\u1ed3i t\u0103ng d\u1ea7n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Loi_ich_giam_can_cua_bai_tap_leo_nui_tai_cho\"><\/span>L\u1ee3i \u00edch gi\u1ea3m c\u00e2n c\u1ee7a b\u00e0i t\u1eadp leo n\u00fai t\u1ea1i ch\u1ed7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00e0i t\u1eadp leo n\u00fai t\u1ea1i ch\u1ed7 gi\u00fap \u0111\u1ed1t n\u0103ng l\u01b0\u1ee3ng to\u00e0n th\u00e2n, l\u00e0m c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc h\u01a1n v\u00e0 t\u0103ng s\u1ee9c b\u1ec1n tim m\u1ea1ch. C\u1ee5 th\u1ec3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0110\u1ed1t n\u0103ng l\u01b0\u1ee3ng to\u00e0n th\u00e2n<\/strong> v\u00ec tay, vai, b\u1ee5ng, h\u00f4ng v\u00e0 ch\u00e2n c\u00f9ng l\u00e0m vi\u1ec7c, khi\u1ebfn nh\u1ecbp tim t\u0103ng nhanh ngay t\u1eeb nh\u1eefng l\u01b0\u1ee3t \u0111\u1ea7u.<\/li>\n\n\n\n<li><strong>V\u00f9ng b\u1ee5ng v\u1eadn \u0111\u1ed9ng nhi\u1ec1u<\/strong> nh\u1edd \u0111\u1ed9ng t\u00e1c co g\u1eadp g\u1ed1i li\u00ean t\u1ee5c, gi\u00fap c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc h\u01a1n v\u00e0 v\u00f2ng hai g\u1ecdn g\u00e0ng h\u01a1n khi k\u1ebft h\u1ee3p \u0103n u\u1ed1ng h\u1ee3p l\u00fd.<\/li>\n\n\n\n<li><strong>T\u0103ng s\u1ee9c b\u1ec1n h\u1ec7 tim m\u1ea1ch<\/strong> khi t\u1eadp \u0111\u1ec1u \u0111\u1eb7n, v\u00ec tim v\u00e0 ph\u1ed5i quen d\u1ea7n v\u1edbi nh\u1ecbp v\u1eadn \u0111\u1ed9ng m\u1ea1nh.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i mu\u1ed1n n\u00f3i th\u1eb3ng m\u1ed9t \u0111i\u1ec1u \u0111\u1ec3 anh ch\u1ecb kh\u1ecfi k\u1ef3 v\u1ecdng sai: kh\u00f4ng c\u00f3 b\u00e0i t\u1eadp n\u00e0o ch\u1ec9 gi\u1ea3m m\u1ee1 ri\u00eang \u1edf v\u00f9ng b\u1ee5ng. M\u1ee1 b\u1ee5ng gi\u1ea3m khi t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao t\u0103ng l\u00ean c\u00f9ng ch\u1ebf \u0111\u1ed9 \u0103n ph\u00f9 h\u1ee3p, c\u00f2n b\u00e0i t\u1eadp n\u00e0y gi\u00fap \u0111\u1ea9y ph\u1ea7n ti\u00eau hao l\u00ean. T\u00f4i quen m\u1ed9t ch\u1ecb l\u00e0 m\u1eb9 c\u1ee7a hai b\u00e9, kh\u00f4ng th\u1ec3 ra kh\u1ecfi nh\u00e0 v\u00e0o bu\u1ed5i t\u1ed1i, n\u00ean ch\u1ecb d\u00e0nh m\u01b0\u1eddi ph\u00fat sau khi con ng\u1ee7 \u0111\u1ec3 t\u1eadp t\u1eebng l\u01b0\u1ee3t ng\u1eafn. Sau m\u1ed9t th\u1eddi gian, ch\u1ecb k\u1ec3 m\u00ecnh leo b\u1ed1n t\u1ea7ng c\u1ea7u thang v\u1ec1 nh\u00e0 \u0111\u1ee1 h\u1ee5t h\u01a1i h\u01a1n, v\u00e0 quan tr\u1ecdng h\u01a1n l\u00e0 ch\u1ecb gi\u1eef \u0111\u01b0\u1ee3c th\u00f3i quen.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>XEM TH\u00caM: <\/strong><a href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-co-giam-mo-bung-khong\/\"><strong>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<\/strong><\/a><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Huong_dan_tu_the_tap_chuan_va_cac_loi_can_tranh\"><\/span>H\u01b0\u1edbng d\u1eabn t\u01b0 th\u1ebf t\u1eadp chu\u1ea9n v\u00e0 c\u00e1c l\u1ed7i c\u1ea7n tr\u00e1nh<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">T\u01b0 th\u1ebf t\u1eadp chu\u1ea9n b\u1eaft \u0111\u1ea7u t\u1eeb plank cao, si\u1ebft b\u1ee5ng, gi\u1eef l\u01b0ng ph\u1eb3ng r\u1ed3i \u0111\u1ed5i g\u1ed1i li\u00ean t\u1ee5c v\u1ec1 ph\u00eda ng\u1ef1c. T\u01b0 th\u1ebf \u0111\u00fang quan tr\u1ecdng h\u01a1n t\u1ed1c \u0111\u1ed9, v\u00ec t\u1eadp sai v\u1eeba k\u00e9m hi\u1ec7u qu\u1ea3 v\u1eeba d\u1ec5 m\u1ecfi c\u1ed5 tay v\u00e0 l\u01b0ng d\u01b0\u1edbi. Anh ch\u1ecb c\u00f3 th\u1ec3 l\u00e0m theo c\u00e1c b\u01b0\u1edbc sau:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>V\u00e0o t\u01b0 th\u1ebf plank cao, t\u1ee9c t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y v\u1edbi hai tay th\u1eb3ng. \u0110\u1eb7t hai b\u00e0n tay ngay d\u01b0\u1edbi vai, d\u1ed3n l\u1ef1c \u0111\u1ec1u v\u00e0o l\u00f2ng b\u00e0n tay, ng\u01b0\u1eddi t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n.<\/li>\n\n\n\n<li>Si\u1ebft c\u01a1 b\u1ee5ng, gi\u1eef l\u01b0ng ph\u1eb3ng v\u00e0 nh\u00ecn xu\u1ed1ng s\u00e0n ph\u00eda tr\u01b0\u1edbc hai tay.<\/li>\n\n\n\n<li>\u0110\u1ea9y nhanh g\u1ed1i tr\u00e1i v\u1ec1 ph\u00eda ng\u1ef1c, b\u00e0n ch\u00e2n nh\u1ea5c nh\u1eb9 kh\u1ecfi s\u00e0n.<\/li>\n\n\n\n<li>Tr\u1ea3 ch\u00e2n tr\u00e1i v\u1ec1 ch\u1ed7 c\u0169 r\u1ed3i \u0111\u01b0a g\u1ed1i ph\u1ea3i l\u00ean ngay sau \u0111\u00f3. \u0110\u1ed5i ch\u00e2n li\u00ean t\u1ee5c nh\u01b0 \u0111ang ch\u1ea1y l\u00ean d\u1ed1c, h\u01a1i th\u1edf \u0111\u1ec1u, kh\u00f4ng n\u00edn th\u1edf.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Trong l\u00fac t\u1eadp, anh ch\u1ecb n\u00ean tr\u00e1nh c\u00e1c l\u1ed7i sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cong l\u01b0ng, \u0111\u1ec3 b\u1ee5ng v\u00f5ng xu\u1ed1ng s\u00e0n<\/strong> khi\u1ebfn l\u01b0ng d\u01b0\u1edbi ph\u1ea3i g\u00e1nh l\u1ef1c. H\u00e3y si\u1ebft b\u1ee5ng \u0111\u1ec3 gi\u1eef l\u01b0ng ph\u1eb3ng.<\/li>\n\n\n\n<li><strong>\u0110\u1ea9y m\u00f4ng qu\u00e1 cao<\/strong> l\u00e0m b\u00e0i t\u1eadp bi\u1ebfn th\u00e0nh \u0111\u1ed9ng t\u00e1c ch\u1ed1ng ng\u01b0\u1eddi ng\u01b0\u1ee3c, c\u01a1 b\u1ee5ng l\u00e0m vi\u1ec7c \u00edt \u0111i.<\/li>\n\n\n\n<li><strong>Tay \u0111\u1eb7t qu\u00e1 xa vai ho\u1eb7c \u0111\u1ea7u c\u00fai g\u1eadp<\/strong> khi\u1ebfn c\u1ed5 tay v\u00e0 c\u1ed5 ph\u1ea3i ch\u1ecbu l\u1ef1c kh\u00f4ng c\u1ea7n thi\u1ebft.<\/li>\n\n\n\n<li><strong>T\u0103ng t\u1ed1c khi t\u01b0 th\u1ebf ch\u01b0a v\u1eefng.<\/strong> H\u00e3y ch\u1eadm l\u1ea1i, gi\u1eef \u0111\u00fang t\u01b0 th\u1ebf r\u1ed3i m\u1edbi t\u0103ng nh\u1ecbp.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ng\u01b0\u1eddi c\u00f3 c\u1ed5 tay ho\u1eb7c vai y\u1ebfu c\u00f3 th\u1ec3 ch\u1ed1ng tay l\u00ean m\u1eb7t gh\u1ebf v\u1eefng ho\u1eb7c b\u1eadc c\u1ea7u thang thay cho s\u00e0n \u0111\u1ec3 gi\u1ea3m t\u1ea3i. M\u1ee9c n\u00e0y d\u1ec5 h\u01a1n n\u00ean c\u0169ng h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u. N\u1ebfu v\u1eabn th\u1ea5y \u0111au, anh ch\u1ecb n\u00ean d\u1eebng l\u1ea1i v\u00e0 h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi t\u1eadp ti\u1ebfp.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bi_quyet_toi_uu_hoa_hieu_qua_giam_can_khi_leo_nui\"><\/span>B\u00ed quy\u1ebft t\u1ed1i \u01b0u ho\u00e1 hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n khi leo n\u00fai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ec3 t\u1ed1i \u01b0u hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n khi leo n\u00fai, anh ch\u1ecb c\u1ea7n l\u00e0m ba vi\u1ec7c: gi\u1eef m\u1ee9c th\u00e2m h\u1ee5t calo nh\u1eb9, t\u0103ng d\u1ea7n m\u1ee9c ti\u00eau hao tr\u00ean \u0111\u01b0\u1eddng \u0111i b\u1eb1ng balo v\u00e0 g\u1eady, v\u00e0 \u0103n u\u1ed1ng \u0111\u1ee7 \u0111\u1ea1m, \u00edt \u0111\u01b0\u1eddng. Leo n\u00fai ch\u1ec9 t\u1ea1o ra ph\u1ea7n ti\u00eau hao, c\u00f2n c\u00e2n n\u1eb7ng thay \u0111\u1ed5i hay kh\u00f4ng ph\u1ea7n l\u1edbn t\u00f9y v\u00e0o ph\u1ea7n \u0103n v\u00e0o. T\u00f4i g\u1eb7p kh\u00f4ng \u00edt ng\u01b0\u1eddi leo r\u1ea5t ch\u0103m nh\u01b0ng c\u00e2n n\u1eb7ng v\u1eabn \u0111\u1ee9ng y\u00ean, v\u00ec sau chuy\u1ebfn \u0111i h\u1ecd t\u1ef1 th\u01b0\u1edfng cho m\u00ecnh m\u1ed9t b\u1eefa th\u1eadt l\u1edbn.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nguyen_tac_cot_loi_luon_giu_trang_thai_tham_hut_calo\"><\/span>Nguy\u00ean t\u1eafc c\u1ed1t l\u00f5i: lu\u00f4n gi\u1eef tr\u1ea1ng th\u00e1i th\u00e2m h\u1ee5t calo<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nguy\u00ean t\u1eafc c\u1ed1t l\u00f5i l\u00e0 lu\u00f4n gi\u1eef th\u00e2m h\u1ee5t calo, ngh\u0129a l\u00e0 l\u01b0\u1ee3ng calo \u0103n v\u00e0o nh\u1ecf h\u01a1n l\u01b0\u1ee3ng calo c\u01a1 th\u1ec3 ti\u00eau th\u1ee5. MedlinePlus n\u00eau r\u00f5 mu\u1ed1n gi\u1ea3m c\u00e2n th\u00ec c\u1ea7n \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n l\u01b0\u1ee3ng \u0103n v\u00e0o, v\u00e0 v\u1eadn \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n l\u00e0 c\u00e1ch \u0111\u1ec3 l\u00e0m \u0111i\u1ec1u \u0111\u00f3. Leo n\u00fai t\u1ea1o ra ph\u1ea7n ti\u00eau hao, c\u00f2n ph\u1ea7n \u0103n v\u00e0o th\u00ec anh ch\u1ecb c\u1ea7n ch\u1ee7 \u0111\u1ed9ng c\u00e2n \u0111\u1ed1i. M\u1ee9c th\u00e2m h\u1ee5t n\u00ean nh\u1eb9 v\u00e0 v\u1eeba s\u1ee9c, v\u00ec leo n\u00fai c\u1ea7n n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 \u0111i an to\u00e0n, n\u00ean t\u00f4i kh\u00f4ng khuy\u00ean nh\u1ecbn \u0103n hay \u0103n qu\u00e1 \u00edt.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Meo_tang_muc_tieu_hao_calo_khi_trekking\"><\/span>M\u1eb9o t\u0103ng m\u1ee9c ti\u00eau hao calo khi trekking<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Anh ch\u1ecb c\u00f3 th\u1ec3 t\u0103ng m\u1ee9c ti\u00eau hao calo khi trekking b\u1eb1ng c\u00e1ch mang th\u00eam balo c\u00f3 tr\u1ecdng l\u01b0\u1ee3ng v\u00e0 d\u00f9ng g\u1eady leo n\u00fai \u0111\u00fang c\u00e1ch, khi \u0111\u00e3 quen v\u1edbi cung \u0111\u01b0\u1eddng. C\u1ee5 th\u1ec3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mang th\u00eam balo c\u00f3 tr\u1ecdng l\u01b0\u1ee3ng.<\/strong> M\u1ee9c g\u1ee3i \u00fd l\u00e0 kho\u1ea3ng 10 \u0111\u1ebfn 15% tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, v\u00ed d\u1ee5 ng\u01b0\u1eddi n\u1eb7ng 60 kg mang kho\u1ea3ng 6 \u0111\u1ebfn 9 kg. M\u1ed9t s\u1ed1 h\u01b0\u1edbng d\u1eabn d\u00e3 ngo\u1ea1i khuy\u00ean balo \u0111i trong ng\u00e0y kh\u00f4ng n\u00ean v\u01b0\u1ee3t qu\u00e1 kho\u1ea3ng 10%, v\u00ec v\u1eady h\u00e3y b\u1eaft \u0111\u1ea7u t\u1eeb m\u1ee9c nh\u1eb9 v\u00e0 ch\u1ec9 t\u0103ng d\u1ea7n khi c\u01a1 th\u1ec3 \u0111\u00e3 quen.<\/li>\n\n\n\n<li><strong>S\u1eed d\u1ee5ng g\u1eady leo n\u00fai \u0111\u00fang c\u00e1ch.<\/strong> G\u1eady k\u00edch ho\u1ea1t th\u00eam c\u01a1 vai, c\u00e1nh tay v\u00e0 l\u01b0ng, \u0111\u1ed3ng th\u1eddi gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c l\u00ean \u0111\u1ea7u g\u1ed1i khi xu\u1ed1ng d\u1ed1c. Tr\u00ean \u0111\u01b0\u1eddng b\u1eb1ng, anh ch\u1ecb ch\u1ec9nh g\u1eady sao cho khu\u1ef7u tay g\u1eadp kho\u1ea3ng vu\u00f4ng g\u00f3c, k\u00e9o d\u00e0i h\u01a1n m\u1ed9t ch\u00fat khi xu\u1ed1ng d\u1ed1c v\u00e0 r\u00fat ng\u1eafn khi l\u00ean d\u1ed1c.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">V\u1edbi c\u1ea3 hai m\u1eb9o, anh ch\u1ecb n\u00ean t\u0103ng t\u1eebng b\u01b0\u1edbc m\u1ed9t, m\u1ed7i l\u1ea7n ch\u1ec9 thay \u0111\u1ed5i m\u1ed9t y\u1ebfu t\u1ed1 nh\u01b0 qu\u00e3ng \u0111\u01b0\u1eddng, \u0111\u1ed9 d\u1ed1c ho\u1eb7c c\u00e2n n\u1eb7ng balo. C\u01a1 th\u1ec3 c\u1ea7n th\u1eddi gian \u0111\u1ec3 th\u00edch nghi, v\u00e0 t\u0103ng qu\u00e1 nhanh th\u01b0\u1eddng khi\u1ebfn kh\u1edbp g\u1ed1i ch\u1ecbu thi\u1ec7t tr\u01b0\u1edbc. M\u1ed9t chuy\u1ebfn \u0111i v\u1eeba s\u1ee9c m\u00e0 anh ch\u1ecb mu\u1ed1n quay l\u1ea1i v\u1eabn c\u00f3 gi\u00e1 tr\u1ecb h\u01a1n m\u1ed9t chuy\u1ebfn qu\u00e1 t\u1ea3i khi\u1ebfn m\u00ecnh ng\u1ea1i \u0111i ti\u1ebfp.<\/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\/luu-y-khi-leo-nui-giam-can-new-1.png\" alt=\"\" class=\"wp-image-7938\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/luu-y-khi-leo-nui-giam-can-new-1.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/luu-y-khi-leo-nui-giam-can-new-1-533x400.png 533w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/luu-y-khi-leo-nui-giam-can-new-1-768x576.png 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Anh ch\u1ecb c\u1ea7n l\u01b0u \u00fd v\u00e0i \u0111i\u1ec1u \u0111\u1ec3 t\u1ed1i \u01b0u hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n khi leo n\u00fai<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Che_do_dinh_duong_di_kem\"><\/span>Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng \u0111i k\u00e8m<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng \u0111i k\u00e8m khi leo n\u00fai gi\u1ea3m c\u00e2n g\u1ed3m b\u1ed5 sung \u0111\u1ee7 \u0111\u1ea1m, c\u1eaft gi\u1ea3m carbohydrate tinh ch\u1ebf v\u00e0 chu\u1ea9n b\u1ecb \u0111\u1ed3 \u0103n nh\u1eb9 l\u00e0nh m\u1ea1nh thay cho \u0111\u1ed3 ng\u1ecdt. C\u1ee5 th\u1ec3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u1ed5 sung \u0111\u1ee7 \u0111\u1ea1m<\/strong> t\u1eeb th\u1ecbt n\u1ea1c, c\u00e1, tr\u1ee9ng, \u0111\u1eadu h\u0169 ho\u1eb7c s\u1eefa chua kh\u00f4ng \u0111\u01b0\u1eddng \u0111\u1ec3 c\u01a1 b\u1eafp c\u00f3 nguy\u00ean li\u1ec7u ph\u1ee5c h\u1ed3i sau m\u1ed7i chuy\u1ebfn \u0111i.<\/li>\n\n\n\n<li><strong>C\u1eaft gi\u1ea3m carbohydrate tinh ch\u1ebf<\/strong> nh\u01b0 b\u00e1nh ng\u1ecdt, n\u01b0\u1edbc ng\u1ecdt, b\u00e1nh m\u00ec tr\u1eafng v\u00e0 \u0111\u1ed3 \u0103n v\u1eb7t nhi\u1ec1u \u0111\u01b0\u1eddng. Anh ch\u1ecb kh\u00f4ng c\u1ea7n b\u1ecf tinh b\u1ed9t, ch\u1ec9 c\u1ea7n \u01b0u ti\u00ean lo\u1ea1i t\u1ed1t h\u01a1n nh\u01b0 g\u1ea1o l\u1ee9t, khoai, b\u1eafp.<\/li>\n\n\n\n<li><strong>Chu\u1ea9n b\u1ecb thanh n\u0103ng l\u01b0\u1ee3ng l\u00e0nh m\u1ea1nh ho\u1eb7c c\u00e1c lo\u1ea1i h\u1ea1t<\/strong> nh\u01b0 h\u1ea1nh nh\u00e2n, \u00f3c ch\u00f3, k\u00e8m chu\u1ed1i ho\u1eb7c tr\u00e1i c\u00e2y s\u1ea5y kh\u00f4ng \u0111\u01b0\u1eddng \u0111\u1ec3 \u0103n d\u1ecdc \u0111\u01b0\u1eddng, thay cho k\u1eb9o v\u00e0 b\u00e1nh ng\u1ecdt. H\u1ea1t c\u00f3 nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng n\u00ean m\u1ed7i l\u1ea7n ch\u1ec9 c\u1ea7n m\u1ed9t n\u1eafm nh\u1ecf.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Anh ch\u1ecb c\u0169ng n\u00ean mang \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 u\u1ed1ng t\u1eebng ng\u1ee5m nh\u1ecf \u0111\u1ec1u \u0111\u1eb7n, thay v\u00ec ch\u1edd kh\u00e1t m\u1edbi u\u1ed1ng. M\u1ed9t b\u1eefa \u0103n nh\u1eb9 sau chuy\u1ebfn \u0111i, c\u00f3 \u0111\u1ee7 \u0111\u1ea1m v\u00e0 rau, s\u1ebd gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i m\u00e0 kh\u00f4ng b\u00f9 l\u1ea1i qu\u00e1 nhi\u1ec1u calo v\u1eeba \u0111\u1ed1t. C\u00e1ch \u0103n n\u00e0y c\u0169ng d\u1ec5 \u00e1p d\u1ee5ng cho c\u1ea3 gia \u0111\u00ecnh, kh\u00f4ng c\u1ea7n n\u1ea5u ri\u00eang cho ng\u01b0\u1eddi \u0111ang gi\u1ea3m c\u00e2n.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>XEM TH\u00caM: <a href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/\">\u0102n g\u00ec khi leo n\u00fai \u0111\u1ec3 \u0111\u1ee7 s\u1ee9c \u0111i h\u1ebft cung \u0111\u01b0\u1eddng?<\/a><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Luu_y_khi_leo_nui_giam_can\"><\/span>L\u01b0u \u00fd khi leo n\u00fai gi\u1ea3m c\u00e2n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Khi leo n\u00fai gi\u1ea3m c\u00e2n, anh ch\u1ecb c\u1ea7n \u01b0u ti\u00ean b\u1ea3o v\u1ec7 kh\u1edbp g\u1ed1i, t\u0103ng \u0111\u1ed9 kh\u00f3 t\u1eeb t\u1eeb v\u00e0 d\u1eebng l\u1ea1i khi c\u01a1 th\u1ec3 b\u00e1o \u0111au. Kh\u1edbp g\u1ed1i l\u00e0 v\u1ecb tr\u00ed ch\u1ecbu t\u1ea3i nhi\u1ec1u khi leo v\u00e0 xu\u1ed1ng d\u1ed1c, n\u00ean r\u1ee7i ro ch\u1ea5n th\u01b0\u01a1ng ch\u1ee7 y\u1ebfu n\u1eb1m \u1edf \u0111\u00e2y. Ng\u01b0\u1eddi m\u1edbi n\u00ean ch\u1ecdn cung \u0111\u01b0\u1eddng v\u1eeba s\u1ee9c v\u00e0 t\u1eadp b\u1ed5 tr\u1ee3 tr\u01b0\u1edbc \u1edf nh\u00e0, c\u00f2n ng\u01b0\u1eddi th\u1eeba c\u00e2n ho\u1eb7c c\u00f3 b\u1ec7nh n\u1ec1n n\u00ean h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi \u0111i.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rui_ro_chan_thuong_khop_goi\"><\/span>R\u1ee7i ro ch\u1ea5n th\u01b0\u01a1ng kh\u1edbp g\u1ed1i<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Leo n\u00fai c\u01b0\u1eddng \u0111\u1ed9 cao ho\u1eb7c xu\u1ed1ng d\u1ed1c sai t\u01b0 th\u1ebf t\u1ea1o \u00e1p l\u1ef1c \u0111\u00e1ng k\u1ec3 l\u00ean s\u1ee5n v\u00e0 d\u00e2y ch\u1eb1ng c\u1ee7a kh\u1edbp g\u1ed1i. Harvard Health Publishing l\u01b0u \u00fd r\u1eb1ng xu\u1ed1ng d\u1ed1c c\u00f3 th\u1ec3 g\u00e2y ch\u1ea5n \u0111\u1ed9ng l\u00ean \u0111\u1ea7u g\u1ed1i n\u1ebfu kh\u00f4ng c\u00f3 \u0111i\u1ec3m t\u1ef1a h\u1ed7 tr\u1ee3. Ng\u01b0\u1eddi \u0111ang th\u1eeba c\u00e2n c\u00e0ng c\u1ea7n c\u1ea9n tr\u1ecdng, v\u00ec m\u1ed7i b\u01b0\u1edbc xu\u1ed1ng d\u1ed1c, \u0111\u1ea7u g\u1ed1i ph\u1ea3i \u0111\u1ee1 c\u1ea3 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 c\u1ed9ng th\u00eam balo. Khi xu\u1ed1ng d\u1ed1c, anh ch\u1ecb n\u00ean b\u01b0\u1edbc ng\u1eafn, h\u01a1i ch\u00f9ng g\u1ed1i, \u0111\u1eb7t ch\u00e2n nh\u1eb9 v\u00e0 d\u00f9ng g\u1eady \u0111\u1ec3 chia b\u1edbt l\u1ef1c.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i t\u1eebng g\u1eb7p m\u1ed9t anh ph\u1ee5 huynh r\u1ea5t quy\u1ebft t\u00e2m gi\u1ea3m c\u00e2n n\u00ean ch\u1ecdn ngay m\u1ed9t cung \u0111\u01b0\u1eddng r\u1ea5t d\u1ed1c d\u00f9 ch\u01b0a t\u1eadp luy\u1ec7n g\u00ec tr\u01b0\u1edbc \u0111\u00f3. \u0110i l\u00ean anh v\u1eabn \u1ed5n, nh\u01b0ng \u0111\u1ebfn \u0111o\u1ea1n xu\u1ed1ng d\u1ed1c th\u00ec \u0111\u1ea7u g\u1ed1i b\u1eaft \u0111\u1ea7u \u0111au, v\u00e0 anh ph\u1ea3i ngh\u1ec9 g\u1ea7n c\u1ea3 th\u00e1ng, m\u1ea5t lu\u00f4n nh\u1ecbp luy\u1ec7n t\u1eadp v\u1eeba x\u00e2y d\u1ef1ng. Sau \u0111\u00f3 anh \u0111\u1ed5i sang cung \u0111\u01b0\u1eddng d\u1ec5 h\u01a1n, c\u00f3 g\u1eady v\u00e0 b\u01b0\u1edbc ng\u1eafn khi xu\u1ed1ng, r\u1ed3i quay l\u1ea1i v\u1eadn \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Loi_khuyen_cho_nguoi_moi\"><\/span>L\u1eddi khuy\u00ean cho ng\u01b0\u1eddi m\u1edbi<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ng\u01b0\u1eddi m\u1edbi n\u00ean ch\u1ecdn cung \u0111\u01b0\u1eddng tho\u1ea3i, t\u1eadp b\u00e0i b\u1ed5 tr\u1ee3 \u1edf nh\u00e0 tr\u01b0\u1edbc v\u00e0 t\u0103ng \u0111\u1ed9 kh\u00f3 d\u1ea7n d\u1ea7n. C\u1ee5 th\u1ec3, t\u00f4i g\u1ee3i \u00fd anh ch\u1ecb \u0111i theo h\u01b0\u1edbng sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kh\u00f4ng ch\u1ecdn cung \u0111\u01b0\u1eddng qu\u00e1 d\u1ed1c ngay t\u1eeb \u0111\u1ea7u.<\/strong> H\u00e3y b\u1eaft \u0111\u1ea7u b\u1eb1ng nh\u1eefng l\u1ed1i \u0111i tho\u1ea3i, k\u00e9o d\u00e0i m\u1ed9t \u0111\u1ebfn hai ti\u1ebfng, r\u1ed3i t\u0103ng d\u1ea7n qu\u00e3ng \u0111\u01b0\u1eddng sau m\u1ed7i v\u00e0i l\u1ea7n \u0111i.<\/li>\n\n\n\n<li><strong>T\u1eadp c\u00e1c b\u00e0i b\u1ed5 tr\u1ee3 \u1edf nh\u00e0<\/strong> nh\u01b0 squat (\u0111\u1ed9ng t\u00e1c ng\u1ed3i x\u1ed5m r\u1ed3i \u0111\u1ee9ng l\u00ean), leo c\u1ea7u thang ho\u1eb7c \u0111\u1ea1p xe \u0111\u1ec3 c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng th\u00edch nghi tr\u01b0\u1edbc khi l\u00ean n\u00fai. Ch\u1ec9 c\u1ea7n v\u00e0i bu\u1ed5i m\u1ed7i tu\u1ea7n trong v\u00e0i tu\u1ea7n l\u00e0 c\u01a1 th\u1ec3 \u0111\u00e3 b\u1edbt b\u1ee1 ng\u1ee1.<\/li>\n\n\n\n<li><strong>Chu\u1ea9n b\u1ecb gi\u00e0y b\u00e1m t\u1ed1t, \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 \u0111i c\u00f9ng ng\u01b0\u1eddi th\u00e2n<\/strong> \u0111\u1ec3 v\u1eeba an to\u00e0n, v\u1eeba c\u00f3 th\u00eam \u0111\u1ed9ng l\u1ef1c duy tr\u00ec.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110i\u1ec1u t\u00f4i nh\u1eafc nhi\u1ec1u nh\u1ea5t v\u1edbi ng\u01b0\u1eddi m\u1edbi l\u00e0 \u0111\u1eebng so s\u00e1nh m\u00ecnh v\u1edbi ng\u01b0\u1eddi \u0111i c\u00f9ng. M\u1ed7i ng\u01b0\u1eddi c\u00f3 s\u1ee9c b\u1ec1n kh\u00e1c nhau, v\u00e0 nh\u1ecbp \u0111i v\u1eeba \u0111\u1ee7 \u0111\u1ec3 anh ch\u1ecb v\u1eabn tr\u00f2 chuy\u1ec7n \u0111\u01b0\u1ee3c l\u00e0 nh\u1ecbp ph\u00f9 h\u1ee3p \u0111\u1ec3 b\u1eaft \u0111\u1ea7u. Khi th\u1ea5y tho\u1ea3i m\u00e1i, anh ch\u1ecb h\u00e3y n\u00e2ng \u0111\u1ed9 kh\u00f3 d\u1ea7n d\u1ea7n.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>XEM TH\u00caM: <a href=\"https:\/\/minhtrithanh.com\/tin-tuc\/ky-nang-leo-nui\/\">K\u1ef9 n\u0103ng leo n\u00fai: chu\u1ea9n b\u1ecb, di chuy\u1ec3n v\u00e0 x\u1eed l\u00fd t\u00ecnh hu\u1ed1ng<\/a><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lang_nghe_co_the\"><\/span>L\u1eafng nghe c\u01a1 th\u1ec3<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Khi c\u00f3 d\u1ea5u hi\u1ec7u \u0111au ho\u1eb7c s\u01b0ng kh\u1edbp g\u1ed1i, anh ch\u1ecb n\u00ean gi\u1ea3m c\u01b0\u1eddng \u0111\u1ed9 ho\u1eb7c d\u1eebng l\u1ea1i ngh\u1ec9 ng\u01a1i ngay, thay v\u00ec c\u1ed1 \u0111i n\u1ed1t qu\u00e3ng \u0111\u01b0\u1eddng. C\u1ed1 qu\u00e1 s\u1ee9c d\u1ec5 l\u00e0m c\u01a1n \u0111au k\u00e9o d\u00e0i dai d\u1eb3ng v\u00e0 khi\u1ebfn anh ch\u1ecb ph\u1ea3i t\u1ea1m ng\u01b0ng v\u1eadn \u0111\u1ed9ng trong th\u1eddi gian d\u00e0i h\u01a1n. N\u1ebfu c\u1ea3m gi\u00e1c \u0111au kh\u00f4ng gi\u1ea3m sau v\u00e0i ng\u00e0y ngh\u1ec9, h\u00e3y \u0111\u1ebfn c\u01a1 s\u1edf y t\u1ebf \u0111\u1ec3 \u0111\u01b0\u1ee3c th\u0103m kh\u00e1m. V\u1edbi ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 tim m\u1ea1ch, huy\u1ebft \u00e1p ho\u1eb7c x\u01b0\u01a1ng kh\u1edbp, vi\u1ec7c h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi leo n\u00fai l\u00e0 c\u1ea7n thi\u1ebft.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cung_Minh_Tri_Thanh_nang_cao_suc_khoe_sau_moi_hanh_trinh\"><\/span>C\u00f9ng Minh Tr\u00ed Th\u00e0nh n\u00e2ng cao s\u1ee9c kho\u1ebb sau m\u1ed7i h\u00e0nh tr\u00ecnh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Leo n\u00fai c\u00f9ng nh\u1eefng ng\u01b0\u1eddi \u0111\u1ed3ng h\u00e0nh c\u0169ng l\u00e0 c\u00e1ch gi\u00fap anh ch\u1ecb duy tr\u00ec \u0111\u1ed9ng l\u1ef1c v\u1eadn \u0111\u1ed9ng l\u00e2u d\u00e0i. Khi c\u00f3 ng\u01b0\u1eddi c\u00f9ng \u0111i, anh ch\u1ecb s\u1ebd d\u1ec5 gi\u1eef nh\u1ecbp b\u01b0\u1edbc, c\u00f3 th\u00eam \u0111\u1ed9ng l\u1ef1c v\u01b0\u1ee3t qua nh\u1eefng \u0111o\u1ea1n \u0111\u01b0\u1eddng kh\u00f3 v\u00e0 duy tr\u00ec th\u1eddi gian v\u1eadn \u0111\u1ed9ng. \u0110\u00e2y c\u0169ng l\u00e0 tinh th\u1ea7n m\u00e0 Minh Tr\u00ed Th\u00e0nh h\u01b0\u1edbng \u0111\u1ebfn trong c\u00e1c h\u00e0nh tr\u00ecnh leo n\u00fai: khuy\u1ebfn kh\u00edch m\u1ed7i ng\u01b0\u1eddi ch\u1ee7 \u0111\u1ed9ng r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe, b\u1ec1n b\u1ec9 v\u1edbi m\u1ee5c ti\u00eau v\u00e0 t\u1eebng b\u01b0\u1edbc x\u00e2y d\u1ef1ng l\u1ed1i s\u1ed1ng n\u0103ng \u0111\u1ed9ng h\u01a1n.<\/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\/leo-nui-phat-trien-ban-than-cung-minh-tri-thanh.png\" alt=\"\" class=\"wp-image-7210\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/leo-nui-phat-trien-ban-than-cung-minh-tri-thanh.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/leo-nui-phat-trien-ban-than-cung-minh-tri-thanh-533x400.png 533w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/leo-nui-phat-trien-ban-than-cung-minh-tri-thanh-768x576.png 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">C\u00f9ng Minh Tr\u00ed Th\u00e0nh ki\u1ebfn t\u1ea1o v\u00e0 n\u00e2ng t\u1ea7m b\u1ea3n th\u00e2n tr\u00ean m\u1ecdi h\u00e0nh tr\u00ecnh<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Qua nhi\u1ec1u n\u0103m, t\u00f4i nh\u1eadn ra \u0111i\u1ec1u kh\u00f3 nh\u1ea5t c\u1ee7a vi\u1ec7c v\u1eadn \u0111\u1ed9ng kh\u00f4ng n\u1eb1m \u1edf b\u00e0i t\u1eadp m\u00e0 \u1edf ch\u1ed7 gi\u1eef \u0111\u01b0\u1ee3c th\u00f3i quen. K\u1ebft qu\u1ea3 v\u1ec1 c\u00e2n n\u1eb7ng c\u1ee7a m\u1ed7i ng\u01b0\u1eddi c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o c\u01a1 \u0111\u1ecba v\u00e0 th\u00f3i quen \u0103n u\u1ed1ng, nh\u01b0ng m\u1ed9t nh\u1ecbp v\u1eadn \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n lu\u00f4n l\u00e0 n\u1ec1n t\u1ea3ng t\u1ed1t \u0111\u1ec3 b\u1eaft \u0111\u1ea7u.<\/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>Leo n\u00fai c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng<\/strong> c\u00f2n t\u00f9y v\u00e0o s\u1ef1 \u0111\u1ec1u \u0111\u1eb7n v\u00e0 c\u00e1ch \u0103n u\u1ed1ng c\u1ee7a anh ch\u1ecb. Khi \u0111i \u0111\u1ec1u, gi\u1eef th\u00e2m h\u1ee5t calo h\u1ee3p l\u00fd v\u00e0 ch\u0103m s\u00f3c kh\u1edbp g\u1ed1i th\u00ec c\u00e2u tr\u1ea3 l\u1eddi l\u00e0 c\u00f3. L\u00fac ch\u01b0a ra n\u00fai \u0111\u01b0\u1ee3c, b\u00e0i t\u1eadp leo n\u00fai t\u1ea1i ch\u1ed7 v\u1eabn gi\u1eef nh\u1ecbp v\u1eadn \u0111\u1ed9ng cho c\u01a1 th\u1ec3. H\u00e3y b\u1eaft \u0111\u1ea7u t\u1eeb m\u1ee9c nh\u1eb9 v\u00e0 t\u0103ng d\u1ea7n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nhung_cau_hoi_thuong_gap_ve_leo_nui_giam_can\"><\/span>Nh\u1eefng c\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p v\u1ec1 leo n\u00fai gi\u1ea3m c\u00e2n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Leo_nui_co_giam_can_khong\"><\/span>Leo n\u00fai c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3, n\u1ebfu vi\u1ec7c leo n\u00fai gi\u00fap anh ch\u1ecb ti\u00eau hao nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n l\u01b0\u1ee3ng \u0103n v\u00e0o. M\u1ed7i gi\u1edd leo n\u00fai \u0111\u1ed1t kho\u1ea3ng 300 \u0111\u1ebfn 600 calo t\u00f9y c\u00e2n n\u1eb7ng v\u00e0 \u0111\u1ed9 d\u1ed1c. K\u1ebft qu\u1ea3 c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o \u0103n u\u1ed1ng, t\u1ea7n su\u1ea5t \u0111i v\u00e0 c\u01a1 \u0111\u1ecba m\u1ed7i ng\u01b0\u1eddi, n\u00ean anh ch\u1ecb h\u00e3y k\u1ef3 v\u1ecdng s\u1ef1 thay \u0111\u1ed5i \u0111\u1ebfn t\u1eeb t\u1eeb v\u00e0 \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Leo_nui_mot_gio_dot_bao_nhieu_calo\"><\/span>Leo n\u00fai m\u1ed9t gi\u1edd \u0111\u1ed1t bao nhi\u00eau calo?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Trung b\u00ecnh t\u1eeb 300 \u0111\u1ebfn 600 calo, t\u00f9y c\u00e2n n\u1eb7ng, \u0111\u1ed9 d\u1ed1c v\u00e0 t\u1ed1c \u0111\u1ed9. Theo Harvard Health Publishing, ng\u01b0\u1eddi n\u1eb7ng kho\u1ea3ng 70 kg \u0111\u1ed1t kho\u1ea3ng 216 calo trong 30 ph\u00fat \u0111i b\u1ed9 b\u0103ng \u0111\u1ed3i, t\u1ee9c kho\u1ea3ng 430 calo m\u1ed7i gi\u1edd. Mang balo n\u1eb7ng ho\u1eb7c \u0111i tr\u00ean \u0111\u1ecba h\u00ecnh ph\u1ee9c t\u1ea1p s\u1ebd l\u00e0m con s\u1ed1 n\u00e0y cao h\u01a1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Leo_nui_hay_di_bo_dot_nhieu_calo_hon\"><\/span>Leo n\u00fai hay \u0111i b\u1ed9 \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Leo n\u00fai th\u01b0\u1eddng \u0111\u1ed1t nhi\u1ec1u h\u01a1n v\u00ec ph\u1ea3i v\u01b0\u1ee3t d\u1ed1c v\u00e0 \u0111i tr\u00ean \u0111\u1ecba h\u00ecnh g\u1ed3 gh\u1ec1. V\u1edbi ng\u01b0\u1eddi n\u1eb7ng kho\u1ea3ng 70 kg, 30 ph\u00fat \u0111i b\u1ed9 nhanh tr\u00ean \u0111\u01b0\u1eddng b\u1eb1ng \u0111\u1ed1t kho\u1ea3ng 133 calo, c\u00f2n \u0111i b\u1ed9 b\u0103ng \u0111\u1ed3i \u0111\u1ed1t kho\u1ea3ng 216 calo. Tuy v\u1eady, \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng h\u01a1n n\u00ean c\u00f3 th\u1ec3 l\u00e0m h\u1eb1ng ng\u00e0y, v\u00e0 anh ch\u1ecb ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p c\u1ea3 hai.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nen_leo_nui_may_lan_moi_tuan_de_giam_can\"><\/span>N\u00ean leo n\u00fai m\u1ea5y l\u1ea7n m\u1ed7i tu\u1ea7n \u0111\u1ec3 gi\u1ea3m c\u00e2n?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">T\u1ed5 ch\u1ee9c Y t\u1ebf Th\u1ebf gi\u1edbi khuy\u1ebfn ngh\u1ecb ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh v\u1eadn \u0111\u1ed9ng th\u1ec3 l\u1ef1c c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba \u00edt nh\u1ea5t 150 ph\u00fat m\u1ed7i tu\u1ea7n. V\u1edbi ng\u01b0\u1eddi m\u1edbi, m\u1ed9t \u0111\u1ebfn hai bu\u1ed5i leo n\u00fai m\u1ed7i tu\u1ea7n, xen k\u1ebd \u0111i b\u1ed9 nhanh ho\u1eb7c b\u00e0i t\u1eadp t\u1ea1i nh\u00e0 v\u00e0o c\u00e1c ng\u00e0y c\u00f2n l\u1ea1i, l\u00e0 m\u1ee9c d\u1ec5 duy tr\u00ec m\u00e0 c\u01a1 th\u1ec3 v\u1eabn c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i. Anh ch\u1ecb n\u00ean t\u0103ng d\u1ea7n theo s\u1ee9c, \u0111\u1eebng t\u0103ng \u0111\u1ed9t ng\u1ed9t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nguoi_thua_can_hoac_dau_goi_co_leo_nui_de_giam_can_duoc_khong\"><\/span>Ng\u01b0\u1eddi th\u1eeba c\u00e2n ho\u1eb7c \u0111au g\u1ed1i c\u00f3 leo n\u00fai \u0111\u1ec3 gi\u1ea3m c\u00e2n \u0111\u01b0\u1ee3c kh\u00f4ng?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Anh ch\u1ecb n\u00ean h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u. Khi \u0111\u01b0\u1ee3c \u0111\u1ed3ng \u00fd, h\u00e3y kh\u1edfi \u0111\u1ed9ng b\u1eb1ng \u0111i b\u1ed9 tr\u00ean \u0111\u01b0\u1eddng b\u1eb1ng, t\u1eadp th\u00eam c\u00e1c b\u00e0i b\u1ed5 tr\u1ee3 cho c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng, r\u1ed3i m\u1edbi chuy\u1ec3n sang cung \u0111\u01b0\u1eddng tho\u1ea3i. G\u1eady leo n\u00fai v\u00e0 c\u00e1ch xu\u1ed1ng d\u1ed1c b\u01b0\u1edbc ng\u1eafn s\u1ebd gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c l\u00ean \u0111\u1ea7u g\u1ed1i.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Leo_nui_giam_can_co_can_nhin_an_khong\"><\/span>Leo n\u00fai gi\u1ea3m c\u00e2n c\u00f3 c\u1ea7n nh\u1ecbn \u0103n kh\u00f4ng?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kh\u00f4ng, anh ch\u1ecb kh\u00f4ng n\u00ean nh\u1ecbn \u0103n. Leo n\u00fai c\u1ea7n n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 \u0111i an to\u00e0n, c\u00f2n \u0103n qu\u00e1 \u00edt d\u1ec5 khi\u1ebfn c\u01a1 th\u1ec3 m\u1ec7t, h\u1ee5t h\u01a1i v\u00e0 m\u1ea5t t\u1eadp trung tr\u00ean \u0111\u01b0\u1eddng d\u1ed1c. H\u00e3y gi\u1eef m\u1ee9c th\u00e2m h\u1ee5t calo nh\u1eb9, \u0111\u1ee7 \u0111\u1ea1m, h\u1ea1n ch\u1ebf \u0111\u1ed3 ng\u1ecdt v\u00e0 mang theo \u0111\u1ed3 \u0103n nh\u1eb9 l\u00e0nh m\u1ea1nh trong chuy\u1ebfn \u0111i.<\/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>Harvard Health Publishing &#8211; To elevate your exercise routine, take a hike. <a href=\"https:\/\/www.health.harvard.edu\/heart-health\/to-elevate-your-exercise-routine-take-a-hike\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/www.health.harvard.edu\/heart-health\/to-elevate-your-exercise-routine-take-a-hike<\/a><\/li>\n\n\n\n<li>Healthline &#8211; How Many Calories Does Hiking Burn? (s\u1ed1 li\u1ec7u theo Compendium of Physical Activities 2024). <a href=\"https:\/\/www.healthline.com\/nutrition\/hiking-calories-burned\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/www.healthline.com\/nutrition\/hiking-calories-burned<\/a><\/li>\n\n\n\n<li>MedlinePlus, Th\u01b0 vi\u1ec7n Y khoa Qu\u1ed1c gia Hoa K\u1ef3 &#8211; Muscle cells vs. fat cells. <a href=\"https:\/\/medlineplus.gov\/ency\/imagepages\/19495.htm\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/medlineplus.gov\/ency\/imagepages\/19495.htm<\/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;7155&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;1&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;5&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;5\\\/5 - (1 b\u00ecnh ch\u1ecdn)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;Leo n\u00fai c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng? C\u01a1 ch\u1ebf, c\u00e1ch t\u1eadp v\u00e0 l\u01b0u \u00fd c\u1ea7n bi\u1ebft&quot;,&quot;width&quot;:&quot;142.5&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: 142.5px;\">\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            5\/5 - (1 b\u00ecnh ch\u1ecdn)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Leo n\u00fai c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng c\u00f2n t\u00f9y v\u00e0o vi\u1ec7c anh ch\u1ecb \u0111i \u0111\u1ec1u \u0111\u1eb7n v\u00e0 \u0103n u\u1ed1ng ra sao, nh\u01b0ng nh\u00ecn chung l\u00e0 c\u00f3: m\u1ed7i gi\u1edd \u0111\u1ed1t kho\u1ea3ng 300 \u0111\u1ebfn 600 calo, nhi\u1ec1u h\u01a1n \u0111i b\u1ed9 tr\u00ean \u0111\u01b0\u1eddng b\u1eb1ng. B\u00e0i vi\u1ebft gi\u1ea3i th\u00edch c\u01a1 ch\u1ebf, b\u00e0i t\u1eadp thay th\u1ebf t\u1ea1i nh\u00e0, c\u00e1ch t\u1ed1i \u01b0u [&#8230;]\n","protected":false},"author":1,"featured_media":7940,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[80],"tags":[],"class_list":["post-7155","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ren-luyen-the-chat"],"_links":{"self":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/7155","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=7155"}],"version-history":[{"count":6,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/7155\/revisions"}],"predecessor-version":[{"id":7942,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/7155\/revisions\/7942"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/media\/7940"}],"wp:attachment":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/media?parent=7155"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/categories?post=7155"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/tags?post=7155"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}