{"id":39839,"date":"2023-12-10T01:44:07","date_gmt":"2023-12-10T01:44:07","guid":{"rendered":"https:\/\/masterskills.org\/blog\/ke-hoach-hoan-hao-thay-doi-ban-than-chi-trong-vong-21-ngay.html"},"modified":"2023-12-24T21:50:41","modified_gmt":"2023-12-24T14:50:41","slug":"ke-hoach-hoan-hao-thay-doi-ban-than-chi-trong-vong-21-ngay","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/ke-hoach-hoan-hao-thay-doi-ban-than-chi-trong-vong-21-ngay.html","title":{"rendered":"K\u1ebf ho\u1ea1ch ho\u00e0n h\u1ea3o thay \u0111\u1ed5i b\u1ea3n th\u00e2n ch\u1ec9 trong v\u00f2ng 21 ng\u00e0y"},"content":{"rendered":"<div class=\"content-detail textview\"><strong>21 ng\u00e0y thay \u0111\u1ed5i b\u1ea3n th\u00e2n<\/strong> nh\u01b0 th\u1ebf n\u00e0o sao cho hi\u1ec7u qu\u1ea3 nh\u1ea5t. \u0110\u1eebng lo, b\u1ea1n c\u00f3 c\u00e1ch \u0111\u1ec3 l\u00e0m vi\u1ec7c \u0111\u00f3 d\u1ec5 d\u00e0ng. V\u00ec th\u1ebf, \u0111\u1eebng ng\u1ea1i tham gia<strong> th\u1eed th\u00e1ch 21 ng\u00e0y thay \u0111\u1ed5i b\u1ea3n th\u00e2n <\/strong>nh\u00e9! Cu\u1ed9c s\u1ed1ng trong x\u00e3 h\u1ed9i hi\u1ec7n \u0111\u1ea1i lu\u00f4n thay \u0111\u1ed5i kh\u00f4ng ng\u1eebng. V\u00ec th\u1ebf, \u0111\u1ec3 t\u1ed3n t\u1ea1i, b\u1ea1n bu\u1ed9c ph\u1ea3i ch\u0103m ch\u1ec9 h\u1ecdc t\u1eadp nh\u1eb1m trang b\u1ecb cho m\u00ecnh th\u00eam ki\u1ebfn th\u1ee9c, k\u1ef9 n\u0103ng m\u1edbi sao cho kh\u00f4ng b\u1ecb l\u1ea1c h\u1eadu v\u1edbi xu th\u1ebf c\u1ee7a th\u1eddi \u0111\u1ea1i. Nh\u1eafc t\u1edbi thay \u0111\u1ed5i, n\u00f3i c\u00f3 v\u1ebb d\u1ec5 nh\u01b0ng th\u1ef1c hi\u1ec7n l\u1ea1i kh\u00f4ng nh\u01b0 v\u1eady. N\u1ebfu kh\u00f4ng c\u00f3 k\u1ebf ho\u1ea1ch t\u1ed1t v\u00e0 \u00fd ch\u00ed quy\u1ebft t\u00e2m ki\u00ean tr\u00ec theo \u0111u\u1ed5i m\u1ee5c ti\u00eau, b\u1ea1n s\u1ebd kh\u00f3 l\u00f2ng c\u00f3 \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 nh\u01b0 \u00fd. T\u1ea1i sao v\u1eady? V\u00ec x\u00e3 h\u1ed9i hi\u1ec7n c\u00f3 r\u1ea5t nhi\u1ec1u c\u00e1m d\u1ed7, d\u1ec5 l\u00e0m b\u1ea1n sao nh\u00e3ng. M\u1eb7t kh\u00e1c, nh\u1eefng ng\u00e0y \u0111\u1ea7u thay \u0111\u1ed5i th\u00f3i quen s\u1ed1ng th\u1ef1c s\u1ef1 khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi th\u1ea5y m\u1ec7t m\u1ecfi v\u00e0 b\u1ecf cu\u1ed9c gi\u1eefa ch\u1eebng, ch\u1eb3ng h\u1ea1n nh\u01b0 kh\u00f4ng th\u1ec3 nh\u1ecbn ch\u01a1i game y\u00eau th\u00edch, b\u1eadn tr\u00f2 chuy\u1ec7n t\u00e1n g\u1eabu b\u1ea1n b\u00e8 n\u00ean qu\u00ean h\u1ecdc, nghi\u1ec7n xem phim\u2026. Tuy nhi\u00ean, kh\u00f4ng c\u00f3 g\u00ec l\u00e0 kh\u00f4ng th\u1ec3. Ngo\u00e0i \u00fd ch\u00ed quy\u1ebft t\u00e2m, b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m theo k\u1ebf ho\u1ea1ch ho\u00e0n h\u1ea3o d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 c\u00f3 th\u1ec3 thay \u0111\u1ed5i b\u1ea3n th\u00e2n ch\u1ec9 trong 21 ng\u00e0y. Ch\u00fang ta th\u01b0\u1eddng ngh\u0129 m\u1ecdi th\u1ee9 \u0111\u01a1n gi\u1ea3n, nghe ng\u01b0\u1eddi kh\u00e1c n\u00f3i th\u1ea5y tuy\u1ec7t, nh\u01b0ng \u0111\u1ec3 thay \u0111\u1ed5i b\u1ea3n th\u00e2n ch\u00fang ta c\u1ea7n ph\u1ea3i h\u00e0nh \u0111\u1ed9ng ch\u1ee9 kh\u00f4ng ph\u1ea3i ch\u1ec9 nghe l\u00e0 \u0111\u1ee7. V\u00ec v\u1eady, n\u1ebfu c\u1ea3m th\u1ea5y cu\u1ed9c s\u1ed1ng hi\u1ec7n t\u1ea1i c\u1ee7a m\u00ecnh v\u1eabn ch\u01b0a t\u1ed1t, c\u1ea7n ph\u1ea3i thay \u0111\u1ed5i nhi\u1ec1u th\u1ee9 th\u00ec h\u00e3y th\u1eed \u00e1p d\u1ee5ng k\u1ebf ho\u1ea1ch ho\u00e0n h\u1ea3o <strong>thay \u0111\u1ed5i b\u1ea3n th\u00e2n ch\u1ec9 trong v\u00f2ng 3 tu\u1ea7n<\/strong> (21 ng\u00e0y) \u0111\u1ec3 th\u1ea5y r\u1eb1ng cu\u1ed9c s\u1ed1ng n\u00e0y kh\u00f4ng c\u00f3 g\u00ec l\u00e0 kh\u00f4ng th\u1ebf thay \u0111\u1ed5i. Thay \u0111\u1ed5i theo h\u01b0\u1edbng t\u00edch c\u1ef1c kh\u00f4ng h\u1ec1 d\u1ec5 d\u00e0ng th\u1ef1c hi\u1ec7n m\u1ed9t ch\u00fat n\u00e0o! Trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y, c\u00f3 r\u1ea5t nhi\u1ec1u y\u1ebfu t\u1ed1 li\u00ean quan \u0111\u1ebfn kh\u00eda c\u1ea1nh nh\u1ea5t \u0111\u1ecbnh v\u00e0 m\u1ed7i kh\u00eda c\u1ea1nh \u0111\u00f3 l\u1ea1i ch\u1ee9a r\u1ea5t nhi\u1ec1u kh\u00eda c\u1ea1nh kh\u00e1c. Dave Brailsford, m\u1ed9t hu\u1ea5n luy\u1ec7n vi\u00ean \u0111\u1ed9i tuy\u1ec3n \u0111ua xe \u0111\u1ea1p chuy\u00ean nghi\u1ec7p Anh &#8211; Team Sky cho r\u1eb1ng cu\u1ed9c s\u1ed1ng c\u00f3 v\u00f4 v\u00e0n nh\u1eefng \u0111i\u1ec1u nh\u1ecf nh\u1eb7t, tuy nhi\u00ean ch\u00fang ta c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n b\u1ea3n th\u00e2n t\u1eebng ch\u00fat m\u1ed9t \u0111\u1ec3 t\u1ea1o n\u00ean s\u1ef1 thay \u0111\u1ed5i l\u1edbn. \u00d4ng cho bi\u1ebft th\u00f4ng qua nh\u1eefng th\u00f3i quen nh\u1ecf h\u00e0ng ng\u00e0y c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u01b0\u1ee3c m\u1ed9t s\u1ef1 thay \u0111\u1ed5i l\u1edbn. Nh\u1eefng thay \u0111\u1ed5i nh\u1ecf chi\u1ebfm t\u1ec9 l\u1ec7 1% v\u1ec1 c\u00e1c \u0111i\u1ec1u kh\u00e1c nhau: t\u1eeb ch\u1ed7 ng\u1ed3i tho\u1ea3i m\u00e1i, tr\u1ecdng l\u01b0\u1ee3ng l\u1ed1p xe \u0111\u1ebfn nh\u1eefng chi\u1ebfc g\u1ed1i tho\u1ea3i m\u00e1i nh\u1ea5t d\u00e0nh cho v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 th\u1eddi gian ngh\u1ec9 ng\u01a1i \u0111\u00e3 mang l\u1ea1i k\u1ebft qu\u1ea3 ho\u00e0n to\u00e0n \u1ea5n t\u01b0\u1ee3ng, ch\u1ec9 m\u1ea5t 3 n\u0103m \u0111\u1ec3 Bralley Wiggins tr\u1edf th\u00e0nh ng\u01b0\u1eddi Anh \u0111\u1ea7u ti\u00ean chi\u1ebfn th\u1eafng gi\u1ea3i Tour de France (<em>gi\u1ea3i \u0111ua xe \u0111\u1ea1p h\u00e0ng n\u0103m l\u1edbn nh\u1ea5t th\u1ebf gi\u1edbi v\u1edbi h\u00e0ng tri\u1ec7u kh\u00e1n gi\u1ea3 d\u00f5i theo, \u0111\u01b0\u1ee3c t\u1ed5 ch\u1ee9c t\u1ea1i Ph\u00e1p v\u00e0 c\u00e1c n\u01b0\u1edbc l\u00e2n c\u1eadn<\/em>).<\/p>\n<p style=\"text-align: center\"><strong> <\/strong><\/p>\n<p>B\u1eb1ng c\u00e1ch \u00e1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p \u0111\u01a1n gi\u1ea3n m\u00e0 hi\u1ec7u qu\u1ea3 c\u1ee7a vi\u1ec7c t\u1eadp trung th\u1ef1c hi\u1ec7n nh\u1eefng th\u00f3i quen t\u1ed1t trong cu\u1ed9c s\u1ed1ng c\u00f3 th\u1ec3 \u0111em l\u1ea1i nh\u1eefng c\u1ea3i thi\u1ec7n b\u1ea5t ng\u1edd trong v\u00f2ng m\u1ed9t th\u00e1ng. L\u00fd thuy\u1ebft \u0111\u01b0a ra r\u1ea5t \u0111\u01a1n gi\u1ea3n &#8211; m\u1ed7i ng\u00e0y trong 21 ng\u00e0y li\u00ean ti\u1ebfp b\u1ea1n s\u1ebd c\u00f3 m\u1ed9t s\u1ef1 qu\u1ea3n l\u00fd \u0111i\u1ec1u ch\u1ec9nh nh\u1ecf 1% v\u1ec1 m\u1ed9t kh\u00eda c\u1ea1nh \u0111\u1eb7c bi\u1ec7t n\u00e0o \u0111\u00f3 trong cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ea1n, \u0111i\u1ec1u \u0111\u00f3 s\u1ebd l\u00e0 k\u1ebft qu\u1ea3 trong s\u1ef1 ph\u00e1t tri\u1ec3n 21 th\u00f3i quen t\u1ed1t b\u1ea1n c\u00f3 th\u1ec3 duy tr\u00ec. T\u1ea5t c\u1ea3 nh\u1eefng thay \u0111\u1ed5i n\u00e0y \u0111\u1ec1u nh\u1ecf v\u00e0 d\u1ec5 d\u00e0ng th\u1ef1c hi\u1ec7n, ch\u1ec9 v\u00e0i n\u0103m b\u1ea1n s\u1ebd th\u1ea5y \u0111\u01b0\u1ee3c s\u1ef1 thay \u0111\u1ed5i v\u1ec1 m\u1eb7t s\u1ee9c kh\u1ecfe tinh th\u1ea7n v\u00e0 th\u1ec3 ch\u1ea5t, n\u0103ng su\u1ea5t v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng n\u00f3i chung. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 k\u1ebf ho\u1ea1ch ho\u00e0n h\u1ea3o trong ba tu\u1ea7n \u0111\u1ec3 thay \u0111\u1ed5i b\u1ea3n th\u00e2n m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o:<\/p>\n<div id=\"articleads2\" class=\"adbox in-article adsense\">\u00a0<\/div>\n<h2 id=\"mcetoc_1h2seld8n88\">Ng\u00e0y 0: Th\u1ef1c hi\u1ec7n nghi\u00eam t\u00fac m\u1ed9t quy\u1ebft \u0111\u1ecbnh ngay b\u00e2y gi\u1edd<\/h2>\n<p>T\u1ea5t c\u1ea3 ch\u00fang ta \u0111\u1ec1u mu\u1ed1n b\u1eaft \u0111\u1ea7u m\u1ecdi th\u1ee9 \u1edf tu\u1ea7n \u0111\u1ea7u ti\u00ean ho\u1eb7c v\u00e0o \u0111\u1ea7u th\u00e1ng t\u1edbi, nh\u01b0ng b\u1ea1n n\u00ean ng\u1ed3i xu\u1ed1ng v\u00e0 l\u1eadp ra m\u1ed9t qu\u00e1 tr\u00ecnh th\u1ef1c hi\u1ec7n r\u00f5 r\u00e0ng, m\u1ed9t <strong>quy\u1ebft \u0111\u1ecbnh ch\u1eafc ch\u1eafc<\/strong> \u0111\u1ec3 b\u1eaft \u0111\u1ea7u th\u1ef1c hi\u1ec7n nh\u1eefng b\u01b0\u1edbc thay \u0111\u1ed5i \u0111\u1ea7u ti\u00ean v\u00e0o ng\u00e0y mai.<\/p>\n<h2 id=\"mcetoc_1h2seld8n89\">Ng\u00e0y 1: U\u1ed1ng \u00edt \u0111\u1ed3 u\u1ed1ng c\u00f3 ga<\/h2>\n<p style=\"text-align: center\"><strong> <\/strong><\/p>\n<p>B\u1ea1n c\u00f3 bi\u1ebft m\u1ed7i lon Coca ch\u1ee9a 139 calo kh\u00f4ng? Ph\u1ea7n l\u1edbn c\u00e1c lo\u1ea1i n\u01b0\u1edbc gi\u1ea3i kh\u00e1t c\u00f3 \u0111\u01b0\u1eddng kh\u00e1c \u0111\u1ec1u c\u00f3 h\u00e0m l\u01b0\u1ee3ng t\u01b0\u01a1ng t\u1ef1. M\u1ed9t lon n\u01b0\u1edbc gi\u1ea3i kh\u00e1t ch\u1ee9a \u00edt soda h\u01a1n hai c\u1ed1c c\u1ee1 trung b\u00ecnh. \u0110i\u1ec1u \u0111\u00f3 c\u00f3 ngh\u0129a l\u00e0 khi u\u1ed1ng hai c\u1ed1c c\u00f3 k\u00edch th\u01b0\u1edbc trung b\u00ecnh s\u1ebd \u00edt soda h\u01a1n khi u\u1ed1ng m\u1ed9t lon Coca, b\u1ea1n s\u1ebd gi\u1ea3m \u0111\u01b0\u1ee3c h\u01a1n 150 calo v\u00e0 40g \u0111\u01b0\u1eddng m\u1ed9t ng\u00e0y, tuy ch\u1eadm nh\u01b0ng t\u1eeb t\u1eeb c\u00e2n n\u1eb7ng c\u1ee7a b\u1ea1n s\u1ebd gi\u1ea3m n\u1ebfu v\u1eabn gi\u1eef ch\u1ebf \u0111\u1ed9 \u0103n nh\u01b0 tr\u01b0\u1edbc. Thay v\u00e0o \u0111\u00f3, b\u1ea1n<strong> n\u00ean u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc<\/strong> h\u01a1n \u0111\u1ec3 tr\u00e1nh ph\u1ea3i chi ti\u1ec1n \u0111\u1ec3 \u0111\u1ebfn kh\u00e1m b\u1ec7nh b\u00e1c s\u1ef9.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8a\">Ng\u00e0y th\u1ee9 2: Ra ngo\u00e0i v\u00e0 \u0111i b\u1ed9 t\u1eeb 30-40 ph\u00fat<\/h2>\n<p>M\u1ed9t gi\u1edd \u0111i b\u1ed9 v\u1edbi t\u1ed1c \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh s\u1ebd \u0111\u1ed1t ch\u00e1y 200-300 calo, c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o c\u00e2n n\u1eb7ng c\u1ee7a b\u1ea1n. C\u00f9ng m\u1ed9t b\u00e0i th\u1ec3 d\u1ee5c, ng\u01b0\u1eddi n\u1eb7ng c\u00e2n s\u1ebd \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n ng\u01b0\u1eddi nh\u1eb9 c\u00e2n. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a 30 ph\u00fat s\u1ebd \u0111\u1ed1t ch\u00e1y 100-200 calo. Vi\u1ec7c d\u00e0nh th\u1eddi gian \u0111i b\u1ed9 kh\u00f4ng qu\u00e1 kh\u00f3 kh\u0103n, b\u1ea1n c\u00f3 th\u1ec3 chia nh\u1ecf n\u00f3 th\u00e0nh 2-3 l\u1ea7n \u0111i b\u1ed9 kho\u1ea3ng 10-20 ph\u00fat m\u1ed7i l\u1ea7n trong su\u1ed1t c\u1ea3 ng\u00e0y. \u0110i\u1ec1u n\u00e0y c\u1ed9ng v\u1edbi vi\u1ec7c gi\u1ea3m u\u1ed1ng n\u01b0\u1edbc c\u00f3 ga, b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3m 250-350 calo m\u1ed7i ng\u00e0y m\u00e0 ch\u1eb3ng c\u1ea7n thay \u0111\u1ed5i g\u00ec nhi\u1ec1u.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8b\">Ng\u00e0y 3: \u0102n m\u1ed9t \u0111\u0129a salad tr\u01b0\u1edbc b\u1eefa tr\u01b0a v\u00e0 b\u1eefa t\u1ed1i<\/h2>\n<p style=\"text-align: center\"><strong> <\/strong><\/p>\n<div id=\"articleads3\" class=\"adbox in-article\">\u00a0<\/div>\n<p>Ch\u1ea5t x\u01a1 c\u00f3 trong rau c\u1ee7 kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n nh\u1eadn \u0111\u01b0\u1ee3c nhi\u1ec1u vi ch\u1ea5t dinh d\u01b0\u1ee1ng, m\u00e0 c\u00f2n gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y no b\u1ee5ng v\u00ec th\u1ebf kh\u00f4ng th\u1ec3 \u0103n qu\u00e1 nhi\u1ec1u th\u1ee9c \u0103n c\u00f3 h\u1ea1i cho s\u1ee9c kh\u1ecfe v\u00e0 h\u00e0m l\u01b0\u1ee3ng calo cao. D\u01b0\u1eddng nh\u01b0 ng\u01b0\u1eddi Vi\u1ec7t Nam v\u1eabn ch\u01b0a c\u00f3 th\u00f3i quen \u0103n salad, n\u00f3 kh\u00f4ng c\u1ea7n ph\u1ea3i c\u1ea7u k\u1ef3 nh\u01b0 salad Nga ho\u1eb7c c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh d\u1ea1y n\u1ea5u \u0103n b\u1ea1n th\u01b0\u1eddng xem. Ch\u1ec9 c\u1ea7n v\u00e0i l\u00e1 x\u00e0 l\u00e1ch, m\u1ed9t qu\u1ea3 c\u00e0 chua, d\u01b0a chu\u1ed9t, gi\u1ea5m hay d\u1ea7u oliu v\u00e0 mu\u1ed1i l\u00e0 b\u1ea1n \u0111\u00e3 c\u00f3 m\u1ed9t \u0111\u0129a salad t\u01b0\u01a1i ngon l\u00e0nh r\u1ed3i. Ngo\u00e0i ra, b\u1ea1n c\u0169ng kh\u00f4ng c\u1ea7n thay th\u1ebf b\u1eefa \u0103n b\u00ecnh th\u01b0\u1eddng b\u1eb1ng salad, ch\u1ec9 c\u1ea7n \u0103n m\u1ed9t l\u01b0\u1ee3ng salad v\u1eeba \u0111\u1ee7 m\u1ed7i ng\u00e0y, nhi\u1ec1u rau v\u00e0 kh\u00f4ng cho th\u00eam g\u00ec ngo\u1ea1i tr\u1eeb m\u1ed9t \u00edt gia v\u1ecb v\u00e0 d\u1ea7u oliu tr\u01b0\u1edbc b\u1eefa tr\u01b0a v\u00e0 b\u1eefa t\u1ed1i.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8c\">Ng\u00e0y th\u1ee9 4: \u0110\u1ecdc t\u1eeb 10 \u0111\u1ebfn 20 trang s\u00e1ch m\u1ed7i ng\u00e0y<\/h2>\n<p>Nhi\u1ec1u nghi\u00ean c\u1ee9u ch\u1ee9ng minh r\u1eb1ng vi\u1ec7c <strong>\u0111\u1ecdc s\u00e1ch kh\u00f4ng ch\u1ec9 \u0111em l\u1ea1i l\u1ee3i \u00edch cho t\u00e2m l\u00fd m\u00e0 c\u00f2n cho s\u1ee9c kh\u1ecfe tinh th\u1ea7n<\/strong>. Ch\u01b0a h\u1ebft, n\u00f3 c\u00f2n l\u00e0m b\u1ea1n m\u1ea1nh d\u1ea1n h\u01a1n v\u00e0 m\u1edf r\u1ed9ng ch\u00e2n tr\u1eddi t\u01b0 duy, ki\u1ebfn th\u1ee9c c\u1ee7a b\u1ea3n th\u00e2n. Ngay c\u1ea3 khi b\u1ea1n \u0111\u1ecdc r\u1ea5t ch\u1eadm c\u0169ng ch\u1ec9 m\u1ea5t h\u01a1n 30-60 ph\u00fat \u0111\u1ec3 \u0111\u1ecdc 10-20 trang s\u00e1ch. H\u00e3y th\u1ef1c hi\u1ec7n n\u00f3 m\u1ed7i ng\u00e0y v\u00e0 \u00edt nh\u1ea5t b\u1ea1n s\u1ebd \u0111\u1ecdc \u0111\u01b0\u1ee3c 1-2 cu\u1ed1n s\u00e1ch m\u1ed7i th\u00e1ng.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8d\">Ng\u00e0y 5: T\u1eadp th\u1ec3 d\u1ee5c<\/h2>\n<p style=\"text-align: center\"><strong> <\/strong><\/p>\n<p>T\u1eadp th\u1ec3 d\u1ee5c kh\u00f4ng y\u00eau c\u1ea7u g\u00ec ngo\u00e0i \u00fd ch\u00ed v\u00e0 c\u00f3 th\u1eddi gian 20-30 ph\u00fat m\u1ed7i ng\u00e0y. B\u1ea1n c\u00f3 th\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c 2-3 l\u1ea7n m\u1ed9t tu\u1ea7n \u0111\u1ec3 r\u00e8n luy\u1ec7n s\u1ee9c kho\u1ebb, c\u00f3 m\u1ed9t th\u00e2n h\u00ecnh g\u1ee3i c\u1ea3m v\u00e0 n\u00e2ng cao s\u1ef1 t\u1ef1 tin.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8e\">Ng\u00e0y 6: L\u00e0m n\u00f3ng c\u01a1 th\u1ec3, k\u00e9o d\u00e3n c\u00e1c c\u01a1 v\u00e0o bu\u1ed5i s\u00e1ng<\/h2>\n<p>D\u00e0nh kho\u1ea3ng 3-5 ph\u00fat nh\u1ea3y d\u00e2y ho\u1eb7c k\u00e9o d\u00e3n c\u01a1 tr\u01b0\u1edbc khi ra kh\u1ecfi gi\u01b0\u1eddng l\u00e0 c\u00e1ch r\u1ea5t t\u1ed1t \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng x\u01b0\u01a1ng kh\u1edbp v\u00e0 l\u00e0m tim \u0111\u1eadp m\u1ea1nh. Ti\u1ebfp theo, b\u1ea1n c\u00f3 th\u1ec3 t\u0129nh t\u00e2m trong v\u00f2ng 10-15 ph\u00fat v\u00e0 th\u1ef1c hi\u1ec7n t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i s\u00e1ng. Vi\u1ec7c du\u1ed7i c\u0103ng c\u01a1 th\u1ec3 \u0111em l\u1ea1i r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 d\u1ec5 th\u1ef1c hi\u1ec7n.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8f\">Ng\u00e0y 7: D\u00e0nh 30 ph\u00fat m\u1ed7i ng\u00e0y h\u1ecdc k\u1ef9 n\u0103ng m\u1edbi<\/h2>\n<p>C\u00f3 r\u1ea5t nhi\u1ec1u k\u1ef9 n\u0103ng b\u1ea1n \u01b0\u1edbc m\u00ecnh c\u00f3 ngay b\u00e2y gi\u1edd. Cho d\u00f9 c\u00f3 li\u00ean quan \u0111\u1ebfn c\u00f4ng vi\u1ec7c hay kh\u00f4ng, k\u1ef9 n\u0103ng th\u00f4ng th\u01b0\u1eddng c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng cho nhi\u1ec1u th\u1ee9 nh\u01b0 qu\u1ea3n l\u00fd nh\u00f3m ho\u1eb7c gi\u1ea3i quy\u1ebft m\u00e2u thu\u1eabn, ch\u00fang ta \u0111\u1ec1u n\u00ean h\u1ecdc. B\u1eb1ng c\u00e1ch d\u00e0nh 30 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 h\u1ecdc h\u1ecfi k\u1ef9 n\u0103ng m\u1edbi, b\u1ea1n c\u00f3 th\u1ec3 h\u1ecdc \u0111i\u1ec1u c\u0103n b\u1ea3n v\u00e0 kha kh\u00e1 ch\u1ec9 sau v\u00e0i th\u00e1ng.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8g\">Ng\u00e0y 8: Thay th\u1ebf \u0111\u1ed3 \u0103n v\u1eb7t b\u1eb1ng tr\u00e1i c\u00e2y v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t<\/h2>\n<p>Ch\u00fang ta th\u01b0\u1eddng \u0103n v\u1eb7t nhi\u1ec1u l\u1ea7n trong ng\u00e0y v\u00ec ch\u00fang ta c\u1ea3m th\u1ea5y \u0111\u00f3i, bu\u1ed3n ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 c\u1ea3m th\u1ea5y ch\u00e1n. L\u1ea7n t\u1edbi khi c\u1ea3m th\u1ea5y th\u00e8m \u0103n v\u1eb7t h\u00e3y ch\u1ecdn m\u1ed9t qu\u1ea3 t\u00e1o, m\u1ed9t qu\u1ea3 chu\u1ed1i, m\u1ed9t c\u1ed1c s\u1eefa chua, h\u1ea1t d\u1ebb c\u01b0\u1eddi ho\u1eb7c h\u1ea1nh nh\u00e2n nh\u00e9. C\u00e1c lo\u1ea1i h\u1ea1t c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m h\u00e0m l\u01b0\u1ee3ng cholesterol v\u00e0 gi\u1ea3m nguy c\u01a1 tim m\u1ea1ch, trong khi \u0111\u00f3 qu\u1ea3 m\u1ecdng c\u00f3 kh\u1ea3 n\u0103ng ch\u1ed1ng oxy h\u00f3a v\u00e0 nhi\u1ec1u lo\u1ea1i tr\u00e1i c\u00e2y ch\u1ee9a vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t x\u01a1. \u0110\u00f3 l\u00e0 th\u1ee9c \u0103n v\u1eb7t t\u1ed1t cho s\u1ee9c kh\u1ecfe v\u00e0 \u0111em l\u1ea1i cho b\u1ea1n c\u1ea3m gi\u00e1c no l\u00e2u h\u01a1n.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8h\">Ng\u00e0y 9: B\u1ed5 sung vitamin D v\u00e0 d\u1ea7u c\u00e1<\/h2>\n<p style=\"text-align: center\"><strong> <\/strong><\/p>\n<div class=\"adbox adsense in-article\">\u00a0<\/div>\n<p>D\u1ea7u c\u00e1 l\u00e0 ngu\u1ed3n th\u1ee9c \u0103n b\u1ed5 d\u01b0\u1ee1ng t\u1ef1 nhi\u00ean m\u00e0 ch\u00fang ta th\u01b0\u1eddng qu\u00ean khi l\u1edbn l\u00ean. Cu\u1ed9c s\u1ed1ng s\u1ebd ho\u00e0n h\u1ea3o h\u01a1n khi ch\u00fang ta c\u00f3 th\u1ec3 cung c\u1ea5p t\u1ea5t c\u1ea3 ch\u1ea5t dinh d\u01b0\u1ee1ng c\u01a1 th\u1ec3 c\u1ea7n. Ph\u1ea7n l\u1edbn m\u1ecdi ng\u01b0\u1eddi th\u01b0\u1eddng thi\u1ebfu axit b\u00e9o omega-3 trong kh\u1ea9u ph\u1ea7n \u0103n \u2013 nh\u1eefng ch\u1ea5t n\u00e0y l\u00e0m cho tim kh\u1ecfe m\u1ea1nh, da d\u1ebb m\u1ecbn m\u00e0ng v\u00e0 tr\u00ed \u00f3c minh m\u1eabn. Vi\u1ec7c kh\u00f4ng \u0111\u1ee7 \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi l\u00e0m h\u1ea1n ch\u1ebf s\u1ea3n xu\u1ea5t vitamin D duy tr\u00ec m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng v\u00e0 n\u1ed3ng \u0111\u1ed9 testoterone trong c\u01a1 th\u1ec3. C\u00e1c d\u01b0\u1ee1ng ch\u1ea5t b\u1ed5 sung n\u00e0y t\u01b0\u01a1ng \u0111\u1ed1i r\u1ebb v\u00e0 \u0111\u1ea3m b\u1ea3o s\u1ee9c kho\u1ebb h\u01a1n c\u1ea3 thu\u1ed1c n\u1eefa \u0111\u00f3.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8i\">Ng\u00e0y 10: S\u1eed d\u1ee5ng kem d\u01b0\u1ee1ng \u1ea9m sau khi t\u1eafm, c\u1ea1o r\u00e2u ho\u1eb7c r\u1eeda m\u1eb7t<\/h2>\n<p>Gi\u1eef da d\u1ebb m\u1ec1m m\u1ea1i, m\u1ecbn m\u00e0ng v\u00e0 \u0111\u00e0n h\u1ed3i nh\u1ea5t c\u00f3 th\u1ec3 l\u00e0 ch\u00eca kh\u00f3a gi\u00fap b\u1ea1n tr\u1ebb trung ngay c\u1ea3 khi \u0111\u00e3 c\u00f3 tu\u1ed5i. R\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u00e0n \u00f4ng, kh\u00f4ng s\u1eed d\u1ee5ng kem d\u01b0\u1ee1ng \u1ea9m m\u1ed9t c\u00e1ch th\u01b0\u1eddng xuy\u00ean, ngh\u0129a l\u00e0 sau khi r\u1eeda, da b\u1ea1n s\u1ebd kh\u00f4 v\u00e0 th\u1eadm ch\u00ed tr\u1edf n\u00ean bong tr\u00f3c, \u00edt m\u1ec1m m\u1ea1i v\u00e0 m\u1ecbn m\u00e0ng h\u01a1n. Vi\u1ec7c <strong>s\u1eed d\u1ee5ng kem d\u01b0\u1ee1ng \u1ea9m h\u00e0ng ng\u00e0y s\u1ebd \u0111\u1ea3m b\u1ea3o da tr\u1edf n\u00ean t\u01b0\u01a1i tr\u1ebb, m\u1ec1m m\u1ea1i<\/strong> v\u00e0 duy tr\u00ec qua nhi\u1ec1u n\u0103m th\u00e1ng.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8j\">Ng\u00e0y 11: Th\u1ef1c hi\u1ec7n 10-15 ph\u00fat ch\u1ea1y b\u1ed9\/ \u0111\u1ea1p xe \u0111\u1ea1p\/ nh\u1ea3y d\u00e2y m\u1ed7i ng\u00e0y<\/h2>\n<p>N\u1ebfu duy tr\u00ec nh\u1eefng thay \u0111\u1ed5i \u0111\u00e3 th\u1ef1c hi\u1ec7n, b\u1ea1n n\u00ean \u0111i b\u1ed9 nhi\u1ec1u h\u01a1n m\u1ed9t ch\u00fat, du\u1ed7i c\u01a1 th\u1ec3 v\u00e0 t\u1eadp v\u00e0i b\u00e0i th\u1ec3 d\u1ee5c ng\u1eafn trong tu\u1ea7n. Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe tim m\u1ea1ch b\u1ea1n c\u1ea7n n\u00e2ng cao nh\u1ecbp tim v\u00e0 gi\u1eef n\u00f3 \u1edf tr\u1ea1ng th\u00e1i cao trong m\u1ed9t kho\u1ea3ng th\u1eddi gian, c\u0169ng kh\u00f4ng c\u1ea7n ph\u1ea3i qu\u00e1 ch\u00ednh x\u00e1c, mi\u1ec5n l\u00e0 ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe hay nh\u1ea3y d\u00e2y kho\u1ea3ng 10 ph\u00fat trong 2-3 ng\u00e0y\/tu\u1ea7n, b\u1ea1n s\u1ebd gi\u1ea3m thi\u1ec3u \u0111\u00e1ng k\u1ec3 nguy c\u01a1 m\u1eafc b\u1ec7nh tim.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8k\">Ng\u00e0y 12: \u0110\u00e1nh r\u0103ng v\u00e0 d\u00f9ng ch\u1ec9 nha khoa v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/h2>\n<p>M\u1ed9t ph\u1ea7n quan tr\u1ecdng th\u01b0\u1eddng b\u1ecb b\u1ecf qua \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 l\u00e0 s\u1ee9c kh\u1ecfe r\u0103ng mi\u1ec7ng. S\u00e2u r\u0103ng c\u00f3 th\u1ec3 g\u00e2y ra nhi\u1ec1u v\u1ea5n \u0111\u1ec1, \u0111\u1eb7c bi\u1ec7t \u0111au \u0111\u1edbn v\u00e0 t\u1ed1n k\u00e9m nhi\u1ec1u chi ph\u00ed \u0111\u1ec3 s\u1eefa ch\u1eefa khi m\u1ecdi th\u1ee9 \u0111\u00e3 qu\u00e1 mu\u1ed9n. Th\u1ee9c \u0103n d\u00ednh v\u00e0o r\u0103ng sau khi \u0103n v\u00e0 vi khu\u1ea9n s\u1ebd ph\u00e1 h\u1ee7y, \u0103n m\u00f2n r\u0103ng trong \u0111\u00eam n\u1ebfu b\u1ea1n qu\u00ean \u0111\u00e1nh r\u0103ng v\u00e0 d\u00f9ng ch\u1ec9 nha khoa tr\u01b0\u1edbc khi \u0111i ng\u1ee7. V\u1edbi th\u00f3i quen \u0111\u01a1n gi\u1ea3n n\u00e0y, b\u1ea1n s\u1ebd c\u00f3 m\u1ed9t n\u1ee5 c\u01b0\u1eddi \u0111\u1eb9p h\u01a1n r\u1ea5t nhi\u1ec1u.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8l\">Ng\u00e0y 13: Nghe nh\u1ea1c th\u01b0 gi\u00e3n v\u00e0 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp th\u1edf trong v\u00f2ng 10 ph\u00fat sau gi\u1edd l\u00e0m vi\u1ec7c<\/h2>\n<p style=\"text-align: center\"><img loading=\"lazy\" decoding=\"async\" class=\"lazy\" title=\"K\u1ebf ho\u1ea1ch ho\u00e0n h\u1ea3o thay \u0111\u1ed5i b\u1ea3n th\u00e2n ch\u1ec9 trong v\u00f2ng 21 ng\u00e0y\" src=\"https:\/\/masterskills.org\/blog\/wp-content\/uploads\/\/12\/ban-than-hoan-hao-5.jpg\" alt=\"K\u1ebf ho\u1ea1ch ho\u00e0n h\u1ea3o thay \u0111\u1ed5i b\u1ea3n th\u00e2n ch\u1ec9 trong v\u00f2ng 21 ng\u00e0y\" width=\"650\" height=\"434\" \/><\/p>\n<p>Th\u1eddi \u0111i\u1ec3m tan s\u1edf v\u00e0 tr\u1edf v\u1ec1 nh\u00e0 l\u00e0 kho\u1ea3ng th\u1eddi gian thay \u0111\u1ed5i tr\u1ea1ng th\u00e1i tinh th\u1ea7n t\u1eeb b\u1eadn r\u1ed9n, c\u0103ng th\u1eb3ng sang tho\u1ea3i m\u00e1i v\u00e0 th\u01b0 gi\u00e3n. \u00c2m nh\u1ea1c l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p ho\u00e0n h\u1ea3o \u0111\u1ec3 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng, k\u1ebft h\u1ee3p m\u1ed9t v\u00e0i b\u00e0i t\u1eadp th\u1edf c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n c\u01a1 th\u1ec3, tinh th\u1ea7n nhanh ch\u00f3ng. Ch\u1ec9 10 ph\u00fat v\u1edbi li\u1ec7u ph\u00e1p th\u01b0 gi\u00e3n n\u00e0y, m\u1ed7i ng\u00e0y b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y b\u00ecnh an v\u00e0 h\u1ea1nh ph\u00fac h\u01a1n.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8m\">Ng\u00e0y 14: L\u00e0m \u0111i\u1ec1u g\u00ec \u0111\u00f3 m\u1edbi ngo\u00e0i v\u00f9ng an to\u00e0n c\u1ee7a b\u1ea3n th\u00e2n<\/h2>\n<p>\u0110i\u1ec1u t\u1ed1t nh\u1ea5t \u0111\u1ec3 ph\u00e1t tri\u1ec3n v\u00e0 c\u1ea3i thi\u1ec7n b\u1ea3n th\u00e2n l\u00e0 b\u01b0\u1edbc ra ngo\u00e0i ranh gi\u1edbi an to\u00e0n c\u1ee7a b\u1ea3n th\u00e2n. B\u1ea1n kh\u00f4ng th\u1ec3 l\u00e0m t\u1ea5t c\u1ea3 m\u1ecdi th\u1ee9 c\u00f9ng m\u1ed9t l\u00fac, tuy nhi\u00ean vi\u1ec7c th\u1ef1c hi\u1ec7n m\u1ed9t v\u00e0i \u0111i\u1ec1u nh\u1ecf nh\u1eb7t khi\u1ebfn kh\u00f4ng tho\u1ea3i m\u00e1i nh\u01b0: n\u00f3i chuy\u1ec7n tr\u01b0\u1edbc \u0111\u00e1m \u0111\u00f4ng, h\u00e1t, nh\u1ea3y, v\u1ebd, di\u1ec5n thuy\u1ebft&#8230; m\u1ed7i tu\u1ea7n s\u1ebd gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n h\u01a1n v\u00e0 v\u01b0\u1ee3t qua n\u1ed7i s\u1ee3 h\u00e3i. T\u1eadp trung v\u00e0o m\u1ed9t th\u1ee9 cho t\u1edbi khi c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i, r\u1ed3i sau \u0111\u00f3 chuy\u1ec3n sang m\u1ed9t th\u1ee9 kh\u00e1c.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8n\">Ng\u00e0y 15: B\u1eaft \u0111\u1ea7u m\u1ed9t cu\u1ed9c tr\u00f2 chuy\u1ec7n v\u1edbi \u00edt nh\u1ea5t m\u1ed9t ng\u01b0\u1eddi l\u1ea1 m\u1ed7i tu\u1ea7n<\/h2>\n<p>Cu\u1ed9c s\u1ed1ng h\u1eb1ng ng\u00e0y c\u1ee9 l\u1eb7p \u0111i l\u1eb7p l\u1ea1i s\u1ebd khi\u1ebfn ch\u00fang ta c\u1ea3m th\u1ea5y nh\u00e0m ch\u00e1n v\u00e0 th\u1eadm ch\u00ed l\u00e0 v\u00f4 v\u1ecb. B\u1eaft chuy\u1ec7n v\u1edbi ng\u01b0\u1eddi l\u1ea1 trong khi x\u1ebfp h\u00e0ng ho\u1eb7c ng\u1ed3i qu\u00e1n caf\u00e9, c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n tr\u1edf n\u00ean h\u1ea1nh ph\u00fac h\u01a1n. Vi\u1ec7c tr\u00f2 chuy\u1ec7n, k\u1ebft n\u1ed1i v\u1edbi ng\u01b0\u1eddi kh\u00e1c s\u1ebd khi\u1ebfn s\u1ef1 nh\u00e0m ch\u00e1n bi\u1ebfn m\u1ea5t n\u00ean h\u00e3y \u0111\u1ec3 b\u1ea3n th\u00e2n chia s\u1ebb n\u1ed7i th\u1ea5t v\u1ecdng v\u00e0 nh\u1eadn \u0111\u01b0\u1ee3c n\u1ee5 c\u01b0\u1eddi t\u1eeb m\u1ed9t ng\u01b0\u1eddi xa l\u1ea1. Vi\u1ec7c b\u1eaft chuy\u1ec7n c\u00f9ng m\u1ed9t ng\u01b0\u1eddi l\u1ea1 b\u1ea5t k\u1ef3 v\u00e0o m\u1ed7i tu\u1ea7n s\u1ebd mang l\u1ea1i nhi\u1ec1u \u0111i\u1ec1u th\u00fa v\u1ecb cho cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ea1n.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8o\">Ng\u00e0y 16: Th\u1ea3 l\u1ecfng v\u00e0 xoa b\u00f3p c\u01a1 b\u1eafp trong v\u00f2ng 5 ph\u00fat tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/h2>\n<p>Th\u1ea3 l\u1ecfng l\u00e0 c\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c xoa b\u00f3p v\u00e0 ch\u1ea1m t\u1edbi t\u1ea5t c\u1ea3 c\u00e1c c\u01a1. Theo m\u1ed9t b\u00e1o c\u00e1o c\u1ee7a Myofascial, vi\u1ec7c <strong>th\u1ea3 l\u1ecfng c\u01a1 b\u1eafp s\u1ebd l\u00e0m gi\u1ea3m \u0111au nh\u1ee9c, c\u1ea3i thi\u1ec7n s\u1ef1 linh \u0111\u1ed9ng<\/strong> v\u00e0 gi\u00fap b\u1ea1n tho\u1ea3i m\u00e1i h\u01a1n. H\u00e3y th\u1ef1c hi\u1ec7n n\u00f3 v\u00e0i ph\u00fat tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c ho\u1eb7c tr\u01b0\u1edbc khi \u0111i ng\u1ee7 gi\u00fap c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n v\u00e0 chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7.<\/p>\n<div class=\"adbox in-article adsense\">\u00a0<\/div>\n<h2 id=\"mcetoc_1h2seld8n8p\">Ng\u00e0y 17: Xem video TED t\u1eeb 15-20 ph\u00fat m\u1ed7i ng\u00e0y<\/h2>\n<p style=\"text-align: center\"><strong> <\/strong><\/p>\n<p>C\u00e1c cu\u1ed9c tr\u00f2 chuy\u1ec7n tr\u00ean TED \u0111\u1ee7 m\u1ecdi ch\u1ee7 \u0111\u1ec1 b\u1ea1n quan t\u00e2m s\u1ebd truy\u1ec1n c\u1ea3m h\u1ee9ng, khi\u1ebfn b\u1ea1n \u0111\u00e0o s\u00e2u suy ngh\u0129 nh\u01b0 \u0111\u1ecdc s\u00e1ch \u2013 gi\u00fap m\u1edf mang t\u01b0 duy. H\u00e3y t\u00ecm hi\u1ec3u nh\u1eefng ch\u1ee7 \u0111\u1ec1 kh\u00e1c nhau, l\u00e0m t\u0103ng th\u00eam ki\u1ebfn th\u1ee9c trong l\u0129nh v\u1ef1c b\u1ea1n quan t\u00e2m, m\u1eb7c d\u00f9 b\u1ea1n kh\u00f4ng nh\u1eadn ra \u0111i\u1ec1u \u0111\u00f3 nh\u01b0ng s\u1ef1 th\u1eadt, nh\u1eefng ki\u1ebfn th\u1ee9c n\u00e0y s\u1ebd ph\u00e1t tri\u1ec3n theo th\u1eddi gian; gi\u00fap b\u1ea1n tr\u1edf th\u00e0nh chuy\u00ean gia trong l\u0129nh v\u1ef1c \u0111\u00f3 m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean nh\u1ea5t.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8q\">Ng\u00e0y 18: H\u1ecdc ng\u00f4n ng\u1eef c\u01a1 th\u1ec3 v\u00e0 t\u1ef1 th\u1ef1c hi\u1ec7n ch\u00fang m\u1ed7i ng\u00e0y<\/h2>\n<p>D\u00e0nh kho\u1ea3ng 1-2 ti\u1ebfng cu\u1ed1i tu\u1ea7n \u0111\u1ec3 t\u00ecm hi\u1ec3u nghi\u00ean c\u1ee9u v\u1ec1 ng\u00f4n ng\u1eef c\u01a1 th\u1ec3 v\u00e0 th\u1eed c\u1ea3i thi\u1ec7n b\u1ea3n th\u00e2n v\u00e0o m\u1ed9t th\u1eddi \u0111i\u1ec3m trong ng\u00e0y. \u0110\u1ec3 c\u00f3 m\u1ed9t ng\u00f4n ng\u1eef c\u01a1 th\u1ec3 t\u1ef1 tin v\u00e0 \u0111\u1ea7y quy\u1ec1n l\u1ef1c, b\u1ea1n c\u1ea7n tr\u00e1nh nh\u1eefng sai s\u00f3t v\u00e0 \u0111\u1ecdc \u0111\u01b0\u1ee3c \u00fd ngh\u0129 c\u1ee7a ng\u01b0\u1eddi kh\u00e1c. H\u00e3y h\u1ecdc ng\u00f4n ng\u1eef c\u01a1 th\u1ec3, b\u1ea1n s\u1ebd th\u1ea5y t\u1ef1 tin, quy\u1ebft \u0111o\u00e1n v\u00e0 bi\u1ebft \u0111\u01b0\u1ee3c ai \u0111\u00f3 th\u00edch ho\u1eb7c kh\u00f4ng th\u00edch b\u1ea1n b\u1eb1ng c\u00e1ch quan s\u00e1t nh\u1eefng c\u1eed ch\u1ec9 c\u01a1 th\u1ec3 nh\u1ecf. Cu\u1ed1n s\u00e1ch &#8220;<em>The Definitive Book of Body Language<\/em>&#8221; (<em>T\u1ea1m d\u1ecbch: &#8220;\u0110\u1ecbnh ngh\u0129a v\u1ec1 ng\u00f4n ng\u1eef c\u01a1 th\u1ec3<\/em>&#8220;) c\u1ee7a Barbara v\u00e0 Alan Pease r\u1ea5t th\u00edch h\u1ee3p d\u00e0nh cho b\u1ea1n.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8r\">Ng\u00e0y 19: \u0110\u01b0a b\u1ea1n \u0111\u1eddi c\u1ee7a m\u00ecnh \u0111\u1ebfn m\u1ed9t n\u01a1i th\u1eadt \u0111\u1eb9p v\u00e0o cu\u1ed1i tu\u1ea7n hay m\u1ed9t bu\u1ed5i t\u1ed1i ng\u1ecdt ng\u00e0o<\/h2>\n<p>Duy tr\u00ec m\u1ed9t m\u1ed1i quan h\u1ec7 t\u1ed1t \u0111\u1eb9p l\u00e0 \u0111i\u1ec1u r\u1ea5t quan tr\u1ecdng trong th\u1eddi \u0111\u1ea1i c\u00f4ng ngh\u1ec7 h\u00f3a v\u00e0 b\u1eadn r\u1ed9n. H\u00e3y d\u00e0nh m\u1ed9t ng\u00e0y trong tu\u1ea7n ho\u1eb7c ch\u1ec9 m\u1ed9t ng\u00e0y t\u1eeb 1-2 tu\u1ea7n n\u1ebfu b\u1ea1n b\u1eadn r\u1ed9n cho ng\u01b0\u1eddi b\u1ea1n y\u00eau th\u01b0\u01a1ng, \u0111\u01b0a h\u1ecd \u0111\u1ebfn m\u1ed9t n\u01a1i th\u1eadt ng\u1ecdt ng\u00e0o nh\u01b0 m\u1ed9t ph\u1ea7n th\u01b0\u1edfng cho c\u1ea3 hai sau chu\u1ed7i ng\u00e0y d\u00e0i c\u0103ng th\u1eb3ng. C\u00f2n n\u1ebfu \u0111\u1ed9c th\u00e2n, h\u00e3y \u0111i ra ngo\u00e0i vui ch\u01a1i ho\u1eb7c ki\u1ebfm v\u00e0i ng\u01b0\u1eddi b\u1ea1n \u0111i c\u00f9ng, c\u1ed1 g\u1eafng g\u1eb7p g\u1ee1 nh\u1eefng ng\u01b0\u1eddi m\u1edbi. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng v\u00e0 duy tr\u00ec m\u1ed1i quan h\u1ec7 kh\u0103ng kh\u00edt ho\u1eb7c gi\u00fap b\u1ea3n th\u00e2n v\u01b0\u1ee3t qua n\u1ed7i s\u1ee3 h\u00e3i khi b\u1ecb t\u1eeb ch\u1ed1i, \u0111\u1ed3ng th\u1eddi c\u0169ng c\u1ea3i thi\u1ec7n \u0111\u1eddi s\u1ed1ng t\u00ecnh y\u00eau c\u1ee7a b\u1ea1n.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8s\">Ng\u00e0y 20: T\u1eaft \u0111\u00e8n v\u00e0 thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/h2>\n<p>Thi\u1ebfu ng\u1ee7 l\u00e0 v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn trong x\u00e3 h\u1ed9i hi\u1ec7n \u0111\u1ea1i ng\u00e0y n\u00e0y v\u00e0 c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c. C\u00f3 r\u1ea5t nhi\u1ec1u th\u1ee9 l\u00e0m ch\u00fang ta b\u1ecb ph\u00e2n t\u00e1n nh\u01b0 m\u00e1y t\u00ednh, \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh b\u1ea3ng, Kindle&#8230; nh\u01b0ng \u0111\u00f4i khi ch\u00ednh ch\u00fang ta kh\u00f4ng t\u1ef1 d\u00e0nh cho m\u00ecnh c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon. Ph\u00f2ng c\u1ee7a b\u1ea1n c\u1ea7n t\u1ed1i khi ng\u1ee7, kh\u00f4ng nghe nh\u1ea1c hay xem phim \u0111\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. N\u1ebfu t\u1ea1o \u0111\u01b0\u1ee3c th\u00f3i quen n\u00e0y, b\u1ea1n s\u1ebd t\u1eeb t\u1eeb \u1ed5n \u0111\u1ecbnh gi\u1ea5c ng\u1ee7 t\u1eeb 7-8 ti\u1ebfng\/ ng\u00e0y \u0111\u1ec3 c\u01a1 th\u1ec3 lu\u00f4n c\u1ea3m th\u1ea5y \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i \u0111\u1ea7y \u0111\u1ee7, t\u1eadp trung v\u00e0 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng l\u00e0m vi\u1ec7c c\u0169ng nh\u01b0 h\u1ecdc t\u1eadp.<\/p>\n<h2 id=\"mcetoc_1h2seld8n8t\">Ng\u00e0y 21: Tho\u00e1t kh\u1ecfi cu\u1ed9c s\u1ed1ng tr\u1ea7n t\u1ee5c v\u00e0 d\u00e0nh th\u1eddi gian t\u0129nh t\u00e2m<\/h2>\n<p style=\"text-align: center\"><strong> <\/strong><\/p>\n<p>H\u00e3y d\u00e0nh m\u1ed9t ho\u1eb7c hai ng\u00e0y m\u1ed7i tu\u1ea7n \u0111\u1ec3 b\u1ea3n th\u00e2n \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i, c\u1ea3i thi\u1ec7n tinh th\u1ea7n v\u00e0 s\u1ee9c kh\u1ecfe. <strong>B\u1ecf l\u1ea1i sau nh\u1eefng lo l\u1eafng h\u00e0ng ng\u00e0y c\u1ee7a cu\u1ed9c s\u1ed1ng<\/strong>, c\u00f3 th\u1ec3 l\u00e0 cu\u1ed1i tu\u1ea7n \u1edf v\u00f9ng ngo\u1ea1i \u00f4, ng\u1ed3i ng\u1eafm c\u1ea3nh, \u0111i t\u1ea3n b\u1ed9 ho\u1eb7c l\u00e0m b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i v\u00e0 ri\u00eang t\u01b0.<\/p>\n<h2>M\u1eb9o c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ea3n th\u00e2n<\/h2>\n<h3>D\u00e0nh th\u1eddi gian \u0111\u1ec3 ngh\u1ec9 ng\u01a1i<\/h3>\n<p>Tr\u01b0\u1edbc khi h\u1ecdc c\u00e1ch s\u1ed1ng t\u1ed1t h\u01a1n hay tham gia th\u1eed th\u00e1ch thay \u0111\u1ed5i b\u1ea3n th\u00e2n trong 21 ng\u00e0y, h\u00e3y b\u1eaft \u0111\u1ea7u t\u1eeb nh\u1eefng \u0111i\u1ec1u c\u01a1 b\u1ea3n nh\u1ea5t. B\u1ea1n c\u1ea7n \u0111\u00e1p \u1ee9ng nh\u1eefng y\u00eau c\u1ea7u c\u1ea7n thi\u1ebft m\u1edbi mong \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 nh\u01b0 \u00fd. V\u00ec th\u1ebf, h\u00e3y d\u00e0nh th\u1eddi gian ngh\u1ec9 ng\u01a1i v\u00e0 ch\u0103m s\u00f3c b\u1ea3n th\u00e2n. Hi\u1ec7n c\u00f3 nhi\u1ec1u c\u00e1ch kh\u00e1c nhau \u0111\u1ec3 ngh\u1ec9 ng\u01a1i. B\u1ea1n c\u00f3 th\u1ec3 d\u00e0nh m\u1ed9t kho\u1ea3ng th\u1eddi gian ngh\u1ec9 ng\u01a1i ng\u1eafn gi\u1eefa gi\u1edd l\u00e0m vi\u1ec7c \u0111\u1ec3 l\u1ea5y l\u1ea1i tinh th\u1ea7n ho\u1eb7c nh\u1eefng ph\u00fat gi\u00e2y y\u00ean t\u0129nh trong ng\u00e0y \u0111\u1ec3 nh\u00ecn l\u1ea1i nh\u1eefng g\u00ec \u0111\u00e3 tr\u1ea3i qua. T\u1eeb \u0111\u00f3, b\u1ea1n s\u1ebd bi\u1ebft b\u1ea3n th\u00e2n c\u1ea7n ph\u1ea3i b\u1eaft \u0111\u1ea7u t\u1eeb \u0111\u00e2u v\u00e0 n\u00ean l\u00e0m g\u00ec n\u1ebfu mu\u1ed1n thay \u0111\u1ed5i hi\u1ec7n t\u1ea1i.<\/p>\n<h3>\u0110\u1ecdc nhi\u1ec1u s\u00e1ch h\u01a1n<\/h3>\n<p>\u0110\u00e2y c\u0169ng l\u00e0 ho\u1ea1t \u0111\u1ed9ng \u0111\u01b0\u1ee3c \u0111\u01b0a ra \u1edf th\u1eed th\u00e1ch thay \u0111\u1ed5i b\u1ea3n th\u00e2n trong 21 ng\u00e0y k\u1ec3 tr\u00ean. S\u00e1ch l\u00e0 kho t\u00e0ng tri th\u1ee9c v\u00f4 gi\u00e1 c\u1ee7a nh\u00e2n lo\u1ea1i. \u0110\u1ecdc c\u00e0ng nhi\u1ec1u s\u00e1ch c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n kh\u00e1m ph\u00e1 s\u1edf th\u00edch hi\u1ec7n t\u1ea1i c\u1ee7a b\u1ea3n th\u00e2n v\u00e0 ph\u00e1t tri\u1ec3n k\u1ef9 n\u0103ng m\u1edbi.<\/p>\n<h3>B\u1eaft \u0111\u1ea7u luy\u1ec7n t\u1eadp nghi\u00eam t\u00fac<\/h3>\n<p>Th\u00e1i \u0111\u1ed9 r\u00e8n luy\u1ec7n nghi\u1ec7m t\u00fac v\u00e0 ki\u00ean tr\u00ec theo \u0111u\u1ed5i m\u1ee5c ti\u00eau l\u00e0 nh\u00e2n t\u1ed1 gi\u00fap b\u1ea1n th\u00e0nh c\u00f4ng trong m\u1ecdi vi\u1ec7c, bao g\u1ed3m c\u1ea3 thay \u0111\u1ed5i b\u1ea3n th\u00e2n. Ban \u0111\u1ea7u c\u00f3 th\u1ec3 kh\u00f3 kh\u0103n, nh\u01b0ng m\u1ed9t khi \u0111\u00e3 l\u00e0m quen v\u00e0 thu \u0111\u01b0\u1ee3c \u0111i\u1ec1u t\u00edch c\u1ef1c, b\u1ea1n s\u1ebd th\u1ea5y m\u1ecdi chuy\u1ec7n d\u1ec5 d\u00e0ng h\u01a1n.<\/p>\n<h3>H\u1ecdc ng\u00f4n ng\u1eef m\u1edbi<\/h3>\n<p>Kh\u00f4ng bao gi\u1edd qu\u00e1 mu\u1ed9n \u0111\u1ec3 h\u1ecdc ng\u00f4n ng\u1eef m\u1edbi. H\u1ecdc c\u00e1ch tr\u00f2 chuy\u1ec7n b\u1eb1ng ng\u00f4n ng\u1eef kh\u00e1c gi\u00fap b\u1ea1n thay \u0111\u1ed5i suy ngh\u0129 v\u00e0 nh\u00ecn m\u1ecdi th\u1ee9 xung quanh theo g\u00f3c nh\u00ecn m\u1edbi. N\u00f3 c\u0169ng c\u00f3 th\u1ec3 m\u1edf ra cho b\u1ea1n nh\u1eefng c\u01a1 h\u1ed9i m\u1edbi. B\u1ea1n s\u1ebd h\u00f2a m\u00ecnh v\u00e0o n\u1ec1n v\u0103n h\u00f3a kh\u00e1c khi b\u1ea1n h\u1ecdc c\u00e1ch ng\u00f4n ng\u1eef kh\u00e1c ho\u1ea1t \u0111\u1ed9ng kh\u00f4ng gi\u1ed1ng ti\u1ebfng Anh nh\u01b0 th\u1ebf n\u00e0o. Th\u00eam v\u00e0o \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 du l\u1ecbch t\u1edbi nh\u1eefng n\u01a1i c\u00f3 ng\u01b0\u1eddi n\u00f3i ti\u1ebfng b\u1ea1n \u0111ang h\u1ecdc. H\u1ecdc ng\u00f4n ng\u1eef th\u1ee9 hai c\u00f3 th\u1ec3 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch h\u01a1n vi\u1ec7c gi\u00fap b\u1ea1n di chuy\u1ec3n thu\u1eadn l\u1ee3i khi du l\u1ecbch n\u01b0\u1edbc ngo\u00e0i. Th\u1eadm ch\u00ed, n\u00f3 c\u00f2n mang t\u1edbi cho b\u1ea1n nh\u1eefng c\u01a1 h\u1ed9i ngh\u1ec1 nghi\u1ec7p v\u1edbi m\u1ee9c l\u01b0\u01a1ng cao.<\/p>\n<div class=\"adbox in-article\">\u00a0<\/div>\n<p>M\u1ed9t s\u1ed1 ngo\u1ea1i ng\u1eef \u0111ang c\u00f3 nhu c\u1ea7u c\u00f4ng vi\u1ec7c cao nh\u01b0 T\u00e2y Ban Nha, ti\u1ebfng Trung, Ph\u00e1p, Nh\u1eadt, H\u00e0n Qu\u1ed1c, ti\u1ebfng Th\u00e1i v\u00e0 t\u1ea5t nhi\u00ean kh\u00f4ng th\u1ec3 b\u1ecf qua ti\u1ebfng Anh. <strong>B\u1ec1n b\u1ec9 v\u00e0 ki\u00ean tr\u00ec s\u1ebd chi\u1ebfn th\u1eafng b\u1ea3n th\u00e2n<\/strong> N\u1ebfu th\u1ef1c hi\u1ec7n chu\u1ea9n theo nh\u1eefng g\u1ee3i \u00fd tr\u00ean v\u00e0 t\u1eebng b\u01b0\u1edbc thay \u0111\u1ed5i c\u00e1ch s\u1ed1ng trong v\u00f2ng 21 ng\u00e0y, b\u1ea1n s\u1ebd t\u1ea1o n\u00ean nh\u1eefng th\u00f3i quen t\u1ed1t gi\u00fap b\u1ea3n th\u00e2n c\u1ea3i thi\u1ec7n t\u00edch c\u1ef1c v\u1ec1 s\u1ee9c kh\u1ecfe, th\u00e2n h\u00ecnh, n\u0103ng su\u1ea5t, m\u1ed1i quan h\u1ec7 v\u00e0 s\u1ef1 h\u1ea1nh ph\u00fac. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i ki\u00ean tr\u00ec trong m\u1ed9t kho\u1ea3ng th\u1eddi gian d\u00e0i v\u00e0 t\u1eebng b\u01b0\u1edbc c\u1ea3i thi\u1ec7n. Ch\u1eafc ch\u1eafn s\u1ebd c\u00f3 l\u00fac b\u1ea1n nh\u00ecn l\u1ea1i v\u00e0 c\u1ea3m th\u1ea5y ng\u1ea1c nhi\u00ean b\u1edfi nh\u1eefng t\u00e1c \u0111\u1ed9ng to l\u1edbn t\u1eeb s\u1ef1 c\u1ea3i thi\u1ec7n 1% n\u00e0y \u0111\u00e3 t\u1ea1o ra \u0111\u1ea5y! H\u00e3y b\u1eaft tay v\u00e0o th\u1ef1c hi\u1ec7n th\u00f4i n\u00e0o! Ch\u00fac c\u00e1c b\u1ea1n vui v\u1ebb!<\/div>\n","protected":false},"excerpt":{"rendered":"<p><strong>21 ng\u00e0y thay \u0111\u1ed5i b\u1ea3n th\u00e2n<\/strong> nh\u01b0 th\u1ebf n\u00e0o sao cho hi\u1ec7u qu\u1ea3 nh\u1ea5t. \u0110\u1eebng lo, b\u1ea1n c\u00f3 c\u00e1ch \u0111\u1ec3 l\u00e0m vi\u1ec7c \u0111\u00f3 d\u1ec5 d\u00e0ng. V\u00ec th\u1ebf, \u0111\u1eebng ng\u1ea1i tham gia<strong> th\u1eed th\u00e1ch 21 ng\u00e0y thay \u0111\u1ed5i b\u1ea3n th\u00e2n <\/strong>nh\u00e9!<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[452],"tags":[],"_links":{"self":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/39839"}],"collection":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/comments?post=39839"}],"version-history":[{"count":7,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/39839\/revisions"}],"predecessor-version":[{"id":69648,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/39839\/revisions\/69648"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=39839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=39839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=39839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}