5 bài tập giảm béo toàn thân cực hiệu quả chỉ 10 phút mỗi ngày
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5 bi tp gim bo ton thn cc hiu qu ch 10 pht m i ng y N u b n kh ng c nhi u th i gian n ph ng t p gym nh ng v n mong mu n c m t v c d ng ho n h o, b i vi t n y ch nh l d nh cho b n. B i vi t d i y s g i cho ch em 5 b i t p th d c gi m b oto n th n n gi n, d th c hi n v mang l i hi u qu cao. C c b i t p th d c gi m m to n th n t t nh t Khi t p c c b i t p th d c gi p gi m c n to n th n, b n c n k t h p t p luy n s c m nh (70%) v c c b i t p tim m ch (30%). Sau y l nh ng b i t p b n c th p d ng. B i t p jumping jack k ch ho t tim m ch v t ch y calo Jumping jack l b i t p th d c gi m b o to n th n n gi n, gi p l m n ng c th , t ng nh p tim v k ch th ch t m hi u qu . Ch c n th c hi n kho ng 3 5 ph t jumping jack m i ng y c ng ch em t ng kh n ng t m v c i thi n s c kh e tim m ch ng k . C ch th c hi n: T th chu n b ng th ng, hai tay xu i theo th n ng i. Nh y b t l n, ng th i dang r ng hai ch n v gi hai tay qua u. Nh y tr l i t th ban u v th c hi n l p l i li n t c. B i t p burpees
Burpees l bi tp kt hp gia ng tc squat, chng y v bt nhy, tc ng mnh m n h u h t c c nh m c l n trong c th t tay, vai, ng c, b ng n ch n. Burpees l b i t p th d c gi m b o to n th n gi p ch em t ch y l ng calo c c k l n ch trong th i gian ng n, ng th i t ng s c b n v l m s n ch c c th hi u qu . C ch th c hi n: T th chu n b ng th ng, hai ch n r ng b ng vai. Ng i x m xu ng v t hai tay ch m t. B t ch n ra sau v o t th ch ng y, th c hi n m t l n ch ng y. B t ch n v l i v tr ng i x m. B t nh y l n cao h t m c c th , sau tr v t th ban u. Xem th m: ph ng ph p gi m b o kh ng ph u thu t Squat gi p ch em si t c m ng, i, t m ph n th n d i C ch th c hi n: T th chu n b ng th ng, hai ch n r ng b ng vai, tay ch ng h ng ho c gi th ng v ph a tr c. H ng i xu ng nh t th ng i x m, y h ng ra sau, l ng th ng, u g i kh ng v t qu m i ch n. y ng i ng d y tr v l i v tr ban u. Mountain climbers l b i t p cardio k t h p si t c b ng C ch th c hi n: T th chu n b ch ng y, hai tay ch ng th ng d i vai. K o m t u g i v s t ng c, sau i ch n li n t c nh ang ch y t i ch . Plank B i t p t m b ng, si t c to n th n B i t p th d c gi m b o to n th n hi u qu ch em kh ng n n b qua l plank. Plank l b i t p n gi n nh ng l i c c k hi u qu trong vi c gi m m b ng v si t ch t c core (v ng b ng v l ng d i). Plank gi p ch em c i thi n t th , t ng s c m nh c trung t m v h tr t ch y m th a v ng b ng. C ch th c hi n: T th chu n b ch ng hai khu u tay v m i ch n xu ng s n, gi c th th nh m t ng th ng t u t i ch n. Si t c b ng, gi t th trong 30 60 gi y, h t th u.
Ngoi vic xy dng k hoch gim bo vi cc bi tp gim m, ch em nn tm hiu cc li u tr nh t i nh ng spa gi m b o uy t n nh Mama Maia Spa i m h n tin c y c nhi u ch em ph n l a ch n hi n nay. Spa l n i cung c p c c g i li u tr nh massage gi m b o chuy n s u v i k thu t massage Nh t B n k t h p c ng c c m y m c gi m b o c ng ngh cao, ho n to n kh ng x m l n. Tr n y l nh ng b i t p th d c gi m c n to n th n n gi n,h y ki n tr th c hi n nh ng b i t p n y s mang l i k t qu nh mu n. Ch c b n c m t v c d ng nh mu n.
