{"id":2920,"date":"2022-08-25T11:01:39","date_gmt":"2022-08-25T04:01:39","guid":{"rendered":"https:\/\/suncitymoney.com\/?p=2920"},"modified":"2022-08-25T11:20:57","modified_gmt":"2022-08-25T04:20:57","slug":"bai-tap-cardio-15-phut","status":"publish","type":"post","link":"https:\/\/suncitymoney.com\/bai-tap-cardio-15-phut\/","title":{"rendered":"B\u00e0i t\u1eadp cardio 15 ph\u00fat gi\u00fap gi\u1ea3m calo \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba"},"content":{"rendered":"<p>B\u00e0i t\u1eadp cardio 15 ph\u00fat gi\u00fap gi\u1ea3m calo \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba. Vi\u1ec7c l\u1ef1a ch\u1ecdn Cardior c\u00f3 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 kh\u00f4ng? T\u00ecm hi\u1ec3u ngay qua chia s\u1ebb d\u01b0\u1edbi \u0111\u00e2y c\u1ee7a <a href=\"https:\/\/suncitymoney.com\/\">ketquabongda.com<\/a> nh\u00e9!<\/p>\n<h2><strong>1. 15 ph\u00fat t\u1eadp cardio \u0111\u1ed1t ch\u00e1y bao nhi\u00eau calo?<\/strong><\/h2>\n<p>Th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u \u0111\u00e2y l\u00e0 b\u00e0i t\u1eadp bao g\u1ed3m c\u00e1c \u0111\u1ed9ng t\u00e1c th\u1ec3 d\u1ee5c nhanh v\u00e0 m\u1ea1nh, b\u1edfi v\u00ec m\u1ee5c \u0111\u00edch c\u1ee7a vi\u1ec7c t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c th\u1ec3 thao l\u00e0 gi\u00fap c\u01a1 th\u1ec3 k\u00edch th\u00edch nh\u1ecbp tim t\u0103ng, t\u0103ng t\u1ed1c \u0111\u1ed9 b\u01a1m m\u00e1u v\u00e0 gi\u00fap gi\u1ea3i ph\u00f3ng n\u0103ng l\u01b0\u1ee3ng b\u1eb1ng c\u00e1ch \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba tr\u00ean c\u01a1 th\u1ec3. \u0110\u1ed1i v\u1edbi c\u00e1c b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u hay ch\u1ea1y b\u1ed9, v\u00e0 c\u1ea3 l\u00e0 \u0111\u1ea1p xe, b\u01a1i l\u1ed9i \u0111\u1ec1u l\u00e0 nh\u1eefng b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u. Khi \u0111\u00f3 th\u00ec \u0111\u1ec3 gi\u1ea3m b\u00e9o nhanh ch\u00f3ng v\u00e0 l\u00e0nh m\u1ea1nh, ta th\u1ef1c hi\u1ec7n vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u l\u00e0 l\u1ef1a ch\u1ecdn h\u00e0ng \u0111\u1ea7u.<\/p>\n<p>B\u00e0i t\u1eadp Cardio c\u0169ng \u0111\u01b0\u1ee3c chia l\u00e0m 2 lo\u1ea1i l\u00e0 LISS cardio v\u00e0 HIIT cardio.<\/p>\n<ul>\n<li>\u0110\u1ed1i v\u1edbi b\u00e0i t\u1eadp LISS Cardio t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn tim m\u1ea1ch c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i, khi \u0111\u00f3 th\u00ec b\u1ea1n kh\u00f4ng \u0111\u1ea9y nh\u1ecbp tim l\u00ean qu\u00e1 cao ho\u1eb7c n\u1ea1p v\u00e0o s\u1eed d\u1ee5ng qu\u00e1 nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng. B\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y 100-150 calo trong 15 ph\u00fat v\u1edbi b\u00e0i t\u1eadp n\u00e0y.<\/li>\n<li>\u0110\u1ed1i v\u1edbi c\u00e1c b\u00e0i t\u1eadp HIIT cardio th\u1ef1c hi\u1ec7n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao th\u01b0\u1eddng ch\u1ec9 k\u00e9o d\u00e0i 1-2 ph\u00fat \u0111\u1ed1i v\u1edbi m\u1ed7i \u0111\u1ed9ng t\u00e1c, nh\u01b0ng r\u1ea5t nhanh v\u00e0 c\u1ea7n l\u1ef1c m\u1ea1nh. Khi \u0111\u00f3 nh\u1ecbp tim \u0111\u01b0\u1ee3c \u0111\u1ea9y l\u00ean cao, l\u00fac n\u00e0y th\u00ec l\u01b0\u1ee3ng calo \u0111\u01b0\u1ee3c \u0111\u1ed1t ch\u00e1y t\u1ed1i \u0111a, khi \u0111\u00f3 th\u00ec s\u1ee9c kh\u1ecfe b\u1ecb b\u00e0o m\u00f2n. \u0110\u1ed1i v\u1edbi 15 ph\u00fat t\u1eadp luy\u1ec7n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y \u0111\u1ebfn 400 calo v\u1edbi b\u00e0i t\u1eadp n\u00e0y.<\/li>\n<\/ul>\n<p>Xem tr\u1ef1c ti\u1ebfp <em>k\u1ebft qu\u1ea3 b\u00f3ng \u0111\u00e1<\/em>\u00a0h\u00f4m nay ch\u00ednh x\u00e1c m\u1edbi nh\u1ea5t.Xem\u00a0<a href=\"https:\/\/bongdawap.com\/ket-qua-bong-da.html\"><em>ket qua bong da<\/em><\/a>\u00a0tr\u1ef1c tuy\u1ebfn nhanh 24h\/7 \u0111\u00eam qua v\u00e0 r\u1ea1ng s\u00e1ng nay c\u00e1c gi\u1ea3i \u0111\u1ea5u to\u00e0n th\u1ebf gi\u1edbi.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2921 size-full aligncenter\" title=\"B\u00e0i t\u1eadp cardio 15 ph\u00fat gi\u00fap gi\u1ea3m calo \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba\" src=\"https:\/\/suncitymoney.com\/wp-content\/uploads\/2022\/08\/Giam-Can-2.jpg\" alt=\"B\u00e0i t\u1eadp cardio 15 ph\u00fat gi\u00fap gi\u1ea3m calo \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba\" width=\"728\" height=\"546\" srcset=\"https:\/\/suncitymoney.com\/wp-content\/uploads\/2022\/08\/Giam-Can-2.jpg 728w, https:\/\/suncitymoney.com\/wp-content\/uploads\/2022\/08\/Giam-Can-2-300x225.jpg 300w\" sizes=\"auto, (max-width: 728px) 100vw, 728px\" \/><\/p>\n<p>\u00c1p d\u1ee5ng vi\u1ec7c th\u1ef1c hi\u1ec7n t\u1eadp luy\u1ec7n 15 ph\u00fat t\u1eadp cardio c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m 200-300 calo. Nh\u01b0 v\u1eady th\u00ec b\u1ea1n t\u0103ng th\u1eddi l\u01b0\u1ee3ng 30 ph\u00fat t\u1eadp luy\u1ec7n n\u00e0y, l\u00fac n\u00e0y th\u00ec t\u1ed5ng s\u1ed1 calo \u0111\u1ed1t ch\u00e1y c\u00f3 th\u1ec3 khi \u0111\u00f3 s\u1ebd l\u00ean \u0111\u1ebfn 600 calo. L\u00fac n\u00e0y th\u00ec b\u1ea1n k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang, v\u00e0 \u0111i\u1ec1u n\u00e0y l\u00e0m b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 gi\u1ea3m 3-4 c\u00e2n trong 1 th\u00e1ng. \u0110i\u1ec1u \u0111\u00f3 cho th\u1ea5y, c\u00e1c b\u00e0i t\u1eadp c\u1ee7a cardio c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t gi\u1ea3i ph\u00e1p gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi.<\/p>\n<p><a href=\"https:\/\/bongdawap.com\/\"><em>B\u00f3ng \u0111\u00e1 s\u1ed1<\/em><\/a>\u00a0&#8211; D\u1eef li\u1ec7u. &#8230; C\u00e1c tr\u1eadn s\u1eafp thi \u0111\u1ea5u. T\u1ef7 l\u1ec7 ch\u00e2u \u00c2u. T\u1ed5ng s\u1ed1 b\u00e0n th\u1eafng. T\u1ef7 l\u1ec7 ch\u00e2u \u00c1. Ng\u00e0y\/gi\u1edd, Tr\u1eadn \u0111\u1ea5u, Ch\u1ee7, T\u1ef7 l\u1ec7, Kh\u00e1ch\u00a0&#8230;<\/p>\n<h2><strong>2. B\u00e0i t\u1eadp 15 ph\u00fat Cardio \u0111\u1ec3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3<\/strong><\/h2>\n<p>D\u01b0\u1edbi \u0111\u00e2y ch\u00fang t\u00f4i xin \u0111\u01b0\u1ee3c chia s\u1ebb l\u00e0 c\u00e1c khuy\u1ebfn ngh\u1ecb v\u1ec1 b\u00e0i t\u1eadp aerobic khi \u0111\u00f3 th\u00ec ch\u00fang ta\u00a0 c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p v\u1edbi nhau trong 15 ph\u00fat \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y 300 calo. C\u00f9ng nhau luy\u1ec7n t\u1eadp nh\u00e9!<\/p>\n<h3><span id=\"2_1_Side_Lunge_%E2%80%93_LISS_Cardio\" class=\"ez-toc-section\"><\/span><strong>2.1 B\u00e0i t\u1eadp Side Lunge \u2013 LISS Cardio<\/strong><\/h3>\n<p>Th\u1ef1c hi\u1ec7n <strong>Side Lunge <\/strong>10-12 l\u1ea7n trong kho\u1ea3ng 40s<\/p>\n<ul>\n<li>\u0110\u1ed9ng t\u00e1c th\u1ee9 1: \u0110\u1ee9ng th\u1eb3ng, m\u1eaft h\u01b0\u1edbng th\u1eb3ng v\u00e0 khi \u0111\u00f3 th\u00ec\u00a0 hai tay bu\u00f4ng xu\u00f4i theo th\u00e2n ng\u01b0\u1eddi.<\/li>\n<li>\u0110\u1ed9ng t\u00e1c th\u1ee9 2: B\u01b0\u1edbc r\u1ed9ng m\u1ed9t ch\u00e2n sang m\u1ed9t b\u00ean, khu\u1ef5u g\u1ed1i, l\u00fac n\u00e0y h\u01b0\u1edbng m\u0169i ch\u00e2n v\u1ec1 ph\u00eda tr\u01b0\u1edbc, khi \u0111\u00f3 b\u1ea1n du\u1ed7i th\u1eb3ng ch\u00e2n c\u00f2n l\u1ea1i, \u0111\u1ed3ng th\u1eddi l\u00fac n\u00e0y nghi\u00eang c\u1ea3 ng\u01b0\u1eddi v\u1ec1 ph\u00eda ch\u00e2n cong. Ti\u1ebfp t\u1ee5c b\u1ea1n m\u1edf r\u1ed9ng hai tay th\u1eb3ng tr\u01b0\u1edbc ng\u1ef1c, khi \u0111\u00f3 th\u00ec l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng.<\/li>\n<li>\u0110\u1ed9ng t\u00e1c th\u1ee9 3: Du\u1ed7i th\u1eb3ng ch\u00e2n v\u00e0 tay ra sau v\u00e0 \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n<h3><strong>2.2 <\/strong><strong>B\u00e0i t\u1eadp <\/strong><strong>Jumping Jack \u2013 HITT Cardio<\/strong><\/h3>\n<p>L\u00e0m 12-15 l\u1ea7n, b\u00e0i t\u1eadp th\u1ef1c hi\u1ec7n d\u00e0i kho\u1ea3ng 40 gi\u00e2y:<\/p>\n<ul>\n<li>\u0110\u1ed9ng t\u00e1c th\u1ee9 1: \u0110\u1ee9ng th\u1eb3ng, ti\u1ebfp t\u1ee5c th\u00ec m\u1eaft h\u01b0\u1edbng th\u1eb3ng v\u00e0 khi \u0111\u00f3 th\u00ec hai tay bu\u00f4ng xu\u00f4i theo th\u00e2n ng\u01b0\u1eddi.<\/li>\n<li>\u0110\u1ed9ng t\u00e1c th\u1ee9 2: Dang r\u1ed9ng ch\u00e2n sang hai b\u00ean v\u00e0 l\u00fac n\u00e0y b\u1ea1n n\u00e2ng cao c\u00e1nh tay qua \u0111\u1ea7u. Ti\u1ebfp t\u1ee5c v\u1edbi kho\u1ea3ng c\u00e1ch gi\u1eefa hai b\u00e0n ch\u00e2n c\u1ee7a b\u1ea1n khi \u0111\u00f3 th\u00ec b\u00e2y gi\u1edd r\u1ed9ng h\u01a1n so v\u1edbi b\u1ea3 vai c\u1ee7a b\u1ea1n.<\/li>\n<li>\u0110\u1ed9ng t\u00e1c th\u1ee9 3 Nh\u1ea3y l\u00ean m\u1ed9t l\u1ea7n n\u1eefa, \u0111\u01b0a tay v\u00e0 ti\u1ebfp t\u1ee5c l\u00e0 ch\u00e2n tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/li>\n<li>\u0110\u1ed9ng t\u00e1c th\u1ee9 4: Ti\u1ebfp t\u1ee5c l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c b\u1eadt nh\u1ea3y, l\u00fac n\u00e0y b\u1ea1n b\u1eadt nh\u1ea3y li\u00ean t\u1ee5c.<\/li>\n<\/ul>\n<h3><strong>2.3 <\/strong><strong>B\u00e0i t\u1eadp <\/strong><strong>Front Lunge \u2013 LISS Cardio<\/strong><\/h3>\n<p>Th\u1ef1c hi\u1ec7n 10 \u2013 15 l\u1ea7n, \u0111\u1ed9ng t\u00e1c <strong>Front Lunge <\/strong>n\u00e0y th\u1ef1c hi\u1ec7n l\u00ea d\u00e0i kho\u1ea3ng ch\u1eebng 40 s<\/p>\n<ul>\n<li>\u0110\u1ed9ng t\u00e1c th\u1ee9 1: \u0110\u1ee9ng th\u1eb3ng, m\u1eaft h\u01b0\u1edbng th\u1eb3ng v\u00e0 khi \u0111\u00f3 th\u00ec hai tay bu\u00f4ng th\u00f5ng ng\u01b0\u1eddi ho\u1eb7c ch\u1ed1ng h\u00f4ng.<\/li>\n<li>\u0110\u1ed9ng t\u00e1c th\u1ee9 2: B\u01b0\u1edbc l\u00ean tr\u01b0\u1edbc b\u1eb1ng m\u1ed9t ch\u00e2n v\u00e0 ti\u1ebfp t\u1ee5c g\u1eadp \u0111\u1ea7u g\u1ed1i s\u00e2u \u0111\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t g\u00f3c vu\u00f4ng. L\u00fac n\u00e0y th\u00ec ch\u00e2n sau co s\u00e2u xu\u1ed1ng \u0111\u1ea7u g\u1ed1i, v\u00e0 khi \u0111\u00f3 th\u00ec n\u00e2ng cao g\u00f3t ch\u00e2n, u\u1ed1n cong th\u00e0nh tr\u1ee5. Ti\u1ebfp t\u1ee5c b\u1ea1n gi\u1eef l\u01b0ng th\u1eb3ng, m\u1eaft nh\u00ecn th\u1eb3ng v\u00e0 nh\u1ecbp th\u1edf \u0111\u1ec1u \u0111\u1eb7n.<\/li>\n<li>\u0110\u1ed9ng t\u00e1c th\u1ee9 3: Du\u1ed7i th\u1eb3ng ch\u00e2n ra sau v\u00e0 l\u1eb7p l\u1ea1i.<\/li>\n<\/ul>\n<h3><strong>2.4 <\/strong><strong>B\u00e0i t\u1eadp <\/strong><strong>Scissors \u2013 HIIT Cardio<\/strong><\/h3>\n<p>L\u00e0m 12-15 l\u1ea7n, \u0111\u1ed9ng t\u00e1c n\u00e0y th\u1ef1c hi\u1ec7n <strong>Scissors <\/strong>d\u00e0i kho\u1ea3ng 40 gi\u00e2y<\/p>\n<ul>\n<li>\u0110\u1ed9ng t\u00e1c th\u1ee9 1: \u0110\u1ee9ng th\u1eb3ng, m\u1eaft h\u01b0\u1edbng th\u1eb3ng, khi \u0111\u00f3 th\u00ec hai tay ch\u1ed1ng ngang.<\/li>\n<li>\u0110\u1ed9ng t\u00e1c th\u1ee9 2: Nh\u1ea3y l\u00ean, du\u1ed7i th\u1eb3ng m\u1ed9t ch\u00e2n ra sau v\u00e0 l\u00fac n\u00e0y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng m\u0169i ch\u00e2n. Y\u00eau c\u1ea7u l\u00e0 hai ch\u00e2n tr\u01b0\u1edbc \u0111\u01b0\u1ee3c u\u1ed1n cong m\u1ed9t g\u00f3c vu\u00f4ng. Ti\u1ebfp t\u1ee5c l\u01b0ng th\u1eb3ng, m\u1eaft nh\u00ecn th\u1eb3ng.<\/li>\n<li>\u0110\u1ed9ng t\u00e1c th\u1ee9 3: Nh\u1ea3y l\u00ean v\u00e0 \u0111\u1ed5i v\u1ecb tr\u00ed c\u1ee7a hai ch\u00e2n. Khi \u0111\u00f3 th\u00ec ch\u00e2n sau th\u1eb3ng v\u00e0 l\u00fac n\u00e0y ch\u00e2n tr\u01b0\u1edbc th\u1eb3ng \u0111\u1ee9ng. H\u01a1i nghi\u00eang ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc m\u1ee5c \u0111\u00edch l\u00e0 \u0111\u1ec3 duy tr\u00ec tr\u1ecdng t\u00e2m c\u1ee7a b\u1ea1n.<\/li>\n<li>\u0110\u1ed9ng t\u00e1c th\u1ee9 4: Ti\u1ebfp t\u1ee5c b\u1eadt nh\u1ea3y \u0111\u1ec3 gi\u1eef nh\u1ecbp th\u1edf \u0111\u1ec1u.<\/li>\n<li>Ngh\u1ec9 10 gi\u00e2y gi\u1eefa m\u1ed7i l\u1ea7n t\u1eadp. V\u00ec v\u1eady, khi \u0111\u00f3 sau khi l\u1eb7p l\u1ea1i hai v\u00f2ng c\u1ee7a chu\u1ed7i h\u00e0nh \u0111\u1ed9ng n\u00e0y, \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n 15 ph\u00fat t\u1eadp l\u00e0 \u0111\u1ee7. L\u01b0\u1ee3ng calo khi n\u00e0y m\u1ea5t \u0111i t\u1ed1i \u0111a l\u00e0 300 calo.<\/li>\n<\/ul>\n<p>Qua b\u00e0i vi\u1ebft tr\u00ean b\u1ea1n \u0111\u00e3 bi\u1ebft \u0111\u01b0\u1ee3c t\u1eadp cardio 15 ph\u00fat gi\u1ea3m bao nhi\u1ec1u calo ch\u01b0a? N\u1ebfu b\u1ea1n mu\u1ed1n \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o nhanh ch\u00f3ng v\u00e0 \u1ed5n \u0111\u1ecbnh, h\u00e3y duy tr\u00ec th\u00f3i quen t\u1eadp tim m\u1ea1ch, k\u1ebft h\u1ee3p v\u1edbi c\u00e1c b\u00e0i t\u1eadp t\u0103ng c\u01a1 v\u00e0 th\u1ef1c hi\u1ec7n ch\u00ednh s\u00e1ch \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u00e0i t\u1eadp cardio 15 ph\u00fat gi\u00fap gi\u1ea3m calo \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba. Vi\u1ec7c l\u1ef1a ch\u1ecdn Cardior c\u00f3 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 kh\u00f4ng? T\u00ecm hi\u1ec3u ngay qua chia s\u1ebb d\u01b0\u1edbi \u0111\u00e2y c\u1ee7a ketquabongda.com nh\u00e9! 1. 15 ph\u00fat t\u1eadp cardio \u0111\u1ed1t ch\u00e1y bao nhi\u00eau calo? Th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u \u0111\u00e2y l\u00e0 b\u00e0i t\u1eadp bao g\u1ed3m [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":2921,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2920","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-bong-da"],"yoast_head":"\n<title>B\u00e0i t\u1eadp cardio 15 ph\u00fat gi\u00fap gi\u1ea3m calo \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba<\/title>\n<meta name=\"description\" content=\"B\u00e0i t\u1eadp cardio 15 ph\u00fat gi\u00fap gi\u1ea3m calo \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba. Vi\u1ec7c l\u1ef1a ch\u1ecdn Cardior c\u00f3 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 kh\u00f4ng? 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