Kh\u00f4ng c\u00f3 ph\u00f2ng gym? Kh\u00f4ng c\u00f3 thi\u1ebft b\u1ecb? Kh\u00f4ng sao c\u1ea3. Cardio t\u1ea1i nh\u00e0 c\u00f3 th\u1ec3 hi\u1ec7u qu\u1ea3 kh\u00f4ng k\u00e9m \u2014 th\u1eadm ch\u00ed c\u00f2n ti\u1ec7n l\u1ee3i h\u01a1n nhi\u1ec1u. Ch\u1ec9 c\u1ea7n m\u1ed9t kho\u1ea3ng tr\u1ed1ng nh\u1ecf b\u1eb1ng chi\u1ebfc chi\u1ebfu v\u00e0 30 ph\u00fat m\u1ed7i ng\u00e0y, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba v\u00e0 n\u00e2ng cao s\u1ee9c b\u1ec1n tim m\u1ea1ch ngay t\u1ea1i nh\u00e0.<\/p>\n
Cardio (b\u00e0i t\u1eadp aerobic) l\u00e0m t\u0103ng nh\u1ecbp tim, \u0111\u1ed1t ch\u00e1y calo v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng tim m\u1ea1ch. Theo American Council on Exercise, m\u1ed9t bu\u1ed5i t\u1eadp HIIT (High-Intensity Interval Training) 20-30 ph\u00fat t\u1ea1i nh\u00e0 c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y l\u01b0\u1ee3ng calo t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 45-60 ph\u00fat ch\u1ea1y b\u1ed9 t\u1ed1c \u0111\u1ed9 v\u1eeba. Ch\u00eca kh\u00f3a l\u00e0 c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 t\u00ednh nh\u1ea5t qu\u00e1n, kh\u00f4ng ph\u1ea3i \u0111\u1ecba \u0111i\u1ec3m.<\/p>\n
\n“C\u01a1 th\u1ec3 b\u1ea1n l\u00e0 ph\u00f2ng gym t\u1ed1t nh\u1ea5t b\u1ea1n t\u1eebng c\u00f3. Tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 v\u00e0 tr\u1ecdng l\u1ef1c l\u00e0 t\u1ea5t c\u1ea3 nh\u1eefng g\u00ec b\u1ea1n c\u1ea7n \u0111\u1ec3 c\u00f3 m\u1ed9t bu\u1ed5i t\u1eadp hi\u1ec7u qu\u1ea3 \u2014 mi\u1ec5n l\u00e0 b\u1ea1n bi\u1ebft c\u00e1ch s\u1eed d\u1ee5ng ch\u00fang \u0111\u00fang c\u00e1ch.” \u2014 Chris Heria, hu\u1ea5n luy\u1ec7n vi\u00ean th\u1ec3 h\u00ecnh v\u00e0 ng\u01b0\u1eddi s\u00e1ng l\u1eadp THENX<\/p>\n<\/blockquote>\n
5 B\u00e0i T\u1eadp Cardio T\u1ea1i Nh\u00e0 T\u1ed1t Nh\u1ea5t<\/h2>\n
1. Jumping Jacks (Nh\u1ea3y Dang Tay)<\/h3>\n
\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng ho\u00e0n h\u1ea3o. \u0110\u1ee9ng th\u1eb3ng, nh\u1ea3y dang hai ch\u00e2n ra hai b\u00ean \u0111\u1ed3ng th\u1eddi \u0111\u01b0a hai tay l\u00ean tr\u00ean \u0111\u1ea7u, r\u1ed3i nh\u1ea3y tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u. Th\u1ef1c hi\u1ec7n 3 hi\u1ec7p x 30 gi\u00e2y, ngh\u1ec9 15 gi\u00e2y gi\u1eefa c\u00e1c hi\u1ec7p. Jumping jacks \u0111\u1ed1t kho\u1ea3ng 100-120 calo m\u1ed7i 10 ph\u00fat v\u00e0 k\u00edch ho\u1ea1t to\u00e0n b\u1ed9 c\u01a1 th\u1ec3.<\/p>\n
2. Burpees (B\u00e0i T\u1eadp To\u00e0n Th\u00e2n Kinh \u0110i\u1ec3n)<\/h3>\n
Burpee l\u00e0 vua c\u1ee7a c\u00e1c b\u00e0i t\u1eadp cardio. T\u1eeb t\u01b0 th\u1ebf \u0111\u1ee9ng, xu\u1ed1ng squat, \u0111\u1eb7t tay xu\u1ed1ng s\u00e0n, nh\u1ea3y ch\u00e2n ra sau th\u00e0nh t\u01b0 th\u1ebf plank, th\u1ef1c hi\u1ec7n m\u1ed9t c\u00e1i h\u00edt \u0111\u1ea5t, nh\u1ea3y ch\u00e2n v\u00e0o, r\u1ed3i b\u1eadt l\u00ean cao nh\u1ea5t c\u00f3 th\u1ec3. M\u1ed9t ph\u00fat burpees \u0111\u1ed1t kho\u1ea3ng 8-10 calo \u2014 cao h\u01a1n h\u1ea7u h\u1ebft c\u00e1c b\u00e0i t\u1eadp kh\u00e1c. B\u1eaft \u0111\u1ea7u v\u1edbi 5 c\u00e1i\/hi\u1ec7p, t\u0103ng d\u1ea7n theo tu\u1ea7n.<\/p>\n
3. High Knees (Ch\u1ea1y T\u1ea1i Ch\u1ed7 N\u00e2ng G\u1ed1i)<\/h3>\n
\u0110\u1ee9ng th\u1eb3ng, ch\u1ea1y t\u1ea1i ch\u1ed7 v\u00e0 n\u00e2ng \u0111\u1ea7u g\u1ed1i cao l\u00ean ngang th\u1eaft l\u01b0ng v\u1edbi t\u1ed1c \u0111\u1ed9 nhanh. Gi\u1eef l\u01b0ng th\u1eb3ng, d\u00f9ng tay ph\u1ed1i h\u1ee3p nh\u1ecbp nh\u00e0ng. Th\u1ef1c hi\u1ec7n 20 gi\u00e2y nhanh – 10 gi\u00e2y ngh\u1ec9 x 8 hi\u1ec7p (Tabata). B\u00e0i t\u1eadp n\u00e0y \u0111\u1eb7c bi\u1ec7t hi\u1ec7u qu\u1ea3 trong vi\u1ec7c \u0111\u1ed1t m\u1ee1 b\u1ee5ng v\u00e0 t\u0103ng c\u01b0\u1eddng c\u01a1 \u0111\u00f9i.<\/p>\n
4. Jump Rope M\u00f4 Ph\u1ecfng (Nh\u1ea3y D\u00e2y Kh\u00f4ng D\u00e2y)<\/h3>\n
Ngay c\u1ea3 khi kh\u00f4ng c\u00f3 d\u00e2y nh\u1ea3y, b\u1ea1n v\u1eabn c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c nh\u1ea3y d\u00e2y b\u1eb1ng c\u00e1ch m\u00f4 ph\u1ecfng chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a tay v\u00e0 b\u01b0\u1edbc nh\u1ea3y nh\u1eb9 hai ch\u00e2n. Hi\u1ec7u qu\u1ea3 cardio g\u1ea7n nh\u01b0 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng. Jump rope th\u1ef1c s\u1ef1 \u0111\u1ed1t kho\u1ea3ng 10-15 calo\/ph\u00fat \u2014 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp cardio hi\u1ec7u qu\u1ea3 nh\u1ea5t v\u1ec1 th\u1eddi gian.<\/p>\n
5. Mountain Climbers (Leo N\u00fai T\u1ea1i Ch\u1ed7)<\/h3>\n
B\u1eaft \u0111\u1ea7u t\u1eeb t\u01b0 th\u1ebf plank th\u1eb3ng. K\u00e9o \u0111\u1ea7u g\u1ed1i ph\u1ea3i v\u1ec1 ph\u00eda ng\u1ef1c, r\u1ed3i \u0111\u1ed5i nhanh sang ch\u00e2n tr\u00e1i \u2014 l\u1eb7p l\u1ea1i nh\u01b0 \u0111ang ch\u1ea1y. Gi\u1eef h\u00f4ng th\u1ea5p, kh\u00f4ng nh\u00f4 l\u00ean. Mountain climbers k\u1ebft h\u1ee3p cardio v\u1edbi b\u00e0i t\u1eadp core, gi\u00fap \u0111\u1ed1t m\u1ee1 v\u00f9ng b\u1ee5ng hi\u1ec7u qu\u1ea3 trong khi t\u0103ng s\u1ee9c m\u1ea1nh l\u00f5i.<\/p>\n
L\u1ecbch T\u1eadp Cardio T\u1ea1i Nh\u00e0 Cho Ng\u01b0\u1eddi M\u1edbi<\/h2>\n
\n
- Th\u1ee9 2:<\/strong> 20 ph\u00fat: 5 ph\u00fat Jumping Jacks kh\u1edfi \u0111\u1ed9ng + 10 ph\u00fat High Knees Tabata + 5 ph\u00fat Mountain Climbers<\/li>\n
- Th\u1ee9 4:<\/strong> 20 ph\u00fat: Burpees (5 c\u00e1i x 4 hi\u1ec7p) + Jump Rope m\u00f4 ph\u1ecfng (1 ph\u00fat x 4 hi\u1ec7p)<\/li>\n
- Th\u1ee9 6:<\/strong> Full circuit: 30 gi\u00e2y m\u1ed7i b\u00e0i x 3 v\u00f2ng, ngh\u1ec9 1 ph\u00fat gi\u1eefa c\u00e1c v\u00f2ng<\/li>\n
- Th\u1ee9 7:<\/strong> B\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng ho\u1eb7c ngh\u1ec9 ng\u01a1i t\u00edch c\u1ef1c (\u0111i b\u1ed9, yoga)<\/li>\n<\/ol>\n
\n“Nhi\u1ec1u ng\u01b0\u1eddi b\u1ecf cu\u1ed9c v\u00ec h\u1ecd c\u1ed1 g\u1eafng qu\u00e1 m\u1ee9c ngay t\u1eeb \u0111\u1ea7u. H\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi 15-20 ph\u00fat m\u1ed7i ng\u00e0y, t\u1eadp \u0111\u1ec1u \u0111\u1eb7n trong 4 tu\u1ea7n. Sau \u0111\u00f3, c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd t\u1ef1 khao kh\u00e1t nhi\u1ec1u h\u01a1n.” \u2014 HLV Tr\u1ea7n Minh Qu\u00e2n, chuy\u00ean gia fitness<\/p>\n<\/blockquote>\n
Nh\u1eefng \u0110i\u1ec3m C\u1ea7n L\u01b0u \u00dd<\/h2>\n
\n
- Kh\u1edfi \u0111\u1ed9ng 5 ph\u00fat:<\/strong> Lu\u00f4n kh\u1edfi \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng tr\u01b0\u1edbc khi t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao<\/li>\n
- Gi\u00e3n c\u01a1 sau t\u1eadp:<\/strong> D\u00e0nh 5-10 ph\u00fat stretch \u0111\u1ec3 gi\u1ea3m \u0111au nh\u1ee9c c\u01a1<\/li>\n
- B\u1ed5 sung n\u01b0\u1edbc:<\/strong> U\u1ed1ng n\u01b0\u1edbc tr\u01b0\u1edbc, trong v\u00e0 sau khi t\u1eadp<\/li>\n
- L\u1eafng nghe c\u01a1 th\u1ec3:<\/strong> \u0110au kh\u1edbp l\u00e0 d\u1ea5u hi\u1ec7u c\u1ea7n d\u1eebng v\u00e0 \u0111i\u1ec1u ch\u1ec9nh k\u1ef9 thu\u1eadt<\/li>\n<\/ul>\n
K\u1ebft Lu\u1eadn<\/h2>\n
Kh\u00f4ng c\u1ea7n gym, kh\u00f4ng c\u1ea7n thi\u1ebft b\u1ecb \u0111\u1eaft ti\u1ec1n \u2014 ch\u1ec9 c\u1ea7n \u00fd ch\u00ed v\u00e0 5 b\u00e0i t\u1eadp cardio n\u00e0y, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 x\u00e2y d\u1ef1ng v\u00f3c d\u00e1ng kh\u1ecfe m\u1ea1nh ngay t\u1ea1i nh\u00e0. B\u1eaft \u0111\u1ea7u t\u1eeb h\u00f4m nay, duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n v\u00e0 b\u1ea1n s\u1ebd th\u1ea5y k\u1ebft qu\u1ea3 r\u00f5 r\u1ec7t sau 4-6 tu\u1ea7n t\u1eadp luy\u1ec7n nghi\u00eam t\u00fac.<\/p>\n","protected":false},"excerpt":{"rendered":"
Kh\u00f4ng c\u1ea7n gym hay thi\u1ebft b\u1ecb \u0111\u1eaft ti\u1ec1n \u2014 5 b\u00e0i t\u1eadp cardio t\u1ea1i nh\u00e0 n\u00e0y gi\u00fap b\u1ea1n \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3 v\u00e0 duy tr\u00ec v\u00f3c d\u00e1ng kh\u1ecfe m\u1ea1nh ch\u1ec9 v\u1edbi 30 ph\u00fat m\u1ed7i ng\u00e0y.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/images.unsplash.com\/photo-1534438327276-14e5300c3a48?q=80&w=1740&auto=format&fit=crop&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8fA%3D%3D","fifu_image_alt":"","footnotes":""},"categories":[1],"tags":[18,19,20,22],"class_list":["post-597","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-fitness","tag-gym","tag-happiness","tag-lifetstyle"],"wpmagazine_modules_lite_featured_media_urls":{"thumbnail":"","cvmm-medium":"","cvmm-medium-plus":"","cvmm-portrait":"","cvmm-medium-square":"","cvmm-large":"","cvmm-small":"","full":""},"categories_names":{"1":{"name":"Uncategorized","link":"https:\/\/dev-wp.sieuma.com\/?cat=1"}},"tags_names":{"18":{"name":"Fitness","link":"https:\/\/dev-wp.sieuma.com\/?tag=fitness"},"19":{"name":"Gym","link":"https:\/\/dev-wp.sieuma.com\/?tag=gym"},"20":{"name":"happiness","link":"https:\/\/dev-wp.sieuma.com\/?tag=happiness"},"22":{"name":"lifetstyle","link":"https:\/\/dev-wp.sieuma.com\/?tag=lifetstyle"}},"comments_number":"0","_links":{"self":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/posts\/597","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=597"}],"version-history":[{"count":0,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/posts\/597\/revisions"}],"wp:attachment":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=597"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=597"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=597"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}