{"id":3574,"date":"2024-10-24T05:48:59","date_gmt":"2024-10-23T22:48:59","guid":{"rendered":"https:\/\/blog.coolmate.me\/tang-nguoi-mesomorph-la-gi-4507-3574"},"modified":"2025-09-04T09:21:38","modified_gmt":"2025-09-04T02:21:38","slug":"tang-nguoi-mesomorph-la-gi-4507","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/tang-nguoi-mesomorph-la-gi-4507","title":{"rendered":"Mesomorph l\u00e0 g\u00ec? Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v\u00e0 t\u1eadp luy\u1ec7n d\u00e0nh ri\u00eang cho ng\u01b0\u1eddi Mesomorph"},"content":{"rendered":"<p><strong id=\"docs-internal-guid-c411c2c9-7fff-2196-29ac-d7abdca88035\" style=\"font-weight: normal;\"><\/strong><\/p>\n<p>N\u1ebfu b\u1ea1n thu\u1ed9c t\u1ea1ng ng\u01b0\u1eddi Mesomorph &#8211; c\u01a1 th\u1ec3 h&igrave;nh tam gi&aacute;c ng\u01b0\u1ee3c, th&igrave; \u0111&acirc;y l&agrave; b&agrave;i vi\u1ebft d&agrave;nh cho b\u1ea1n. <a href=\"https:\/\/www.coolmate.me\/\">Coolmate<\/a> s\u1ebd b\u1eadt m&iacute; cho b\u1ea1n c&aacute;ch nh\u1eadn bi\u1ebft m&igrave;nh c&oacute; ph\u1ea3i thu\u1ed9c t\u1ea1ng ng\u01b0\u1eddi Mesomorph hay kh&ocirc;ng v&agrave; \u0111\u01b0a ra l\u1eddi khuy&ecirc;n v\u1ec1 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v&agrave; luy\u1ec7n t\u1eadp h\u1eb1ng ng&agrave;y ph&ugrave; h\u1ee3p.<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1eb7c \u0111i\u1ec3m c\u1ee7a t\u1ea1ng ng\u01b0\u1eddi Mesomorph<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Mesomorph \u0111\u01b0\u1ee3c xem l&agrave; t\u1ea1ng ng\u01b0\u1eddi \u0111\u01b0\u1ee3c ng\u01b0\u1eddi t\u1eadp th\u1ec3 h&igrave;nh y&ecirc;u th&iacute;ch. D&ugrave; l&agrave; t\u1ea1ng ng\u01b0\u1eddi Mesomorph n\u1eef hay nam \u0111\u1ec1u c&oacute; chung nh\u1eefng \u0111\u1eb7c \u0111i\u1ec3m d\u01b0\u1edbi \u0111&acirc;y:<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/October2024\/mceclip0_89.jpg\" alt=\"So s&aacute;nh Mesomorph v\u1edbi 2 t\u1ea1ng ng\u01b0\u1eddi kh&aacute;c\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>T\u1ea1ng ng\u01b0\u1eddi Mesomorph (\u1edf gi\u1eefa) \u0111\u1ee9ng c&ugrave;ng Ectomorph (b&ecirc;n tr&aacute;i) v&agrave; Endomorph (b&ecirc;n ph\u1ea3i)<\/em><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><strong>C\u1ed5 tay to:<\/strong> Kho\u1ea3ng tr&ecirc;n 17cm v\u1edbi ng\u01b0\u1eddi tr\u01b0\u1edfng th&agrave;nh. C\u1ed5 tay c&oacute; th\u1ec3 to h\u01a1n n\u1eefa nh\u01b0ng th\u01b0\u1eddng s\u1ebd \u0111i k&egrave;m c&ugrave;ng v\u1edbi chi\u1ec1u cao.<\/li>\n<li dir=\"ltr\" role=\"presentation\"><strong>Khung x\u01b0\u01a1ng l\u1edbn:<\/strong> T\u1ea1ng ng\u01b0\u1eddi Mesomorph \u0111\u01b0\u1ee3c xem l&agrave; c&oacute; khung x\u01b0\u01a1ng l\u1edbn h\u01a1n b&igrave;nh th\u01b0\u1eddng, th\u01b0\u1eddng c&oacute; v&oacute;c d&aacute;ng gi\u1ed1ng nh\u01b0 v\u1eadn \u0111\u1ed9ng vi&ecirc;n.<\/li>\n<li dir=\"ltr\" role=\"presentation\"><strong>Th&acirc;n h&igrave;nh tam gi&aacute;c:<\/strong> Qu&aacute; tr&igrave;nh luy\u1ec7n t\u1eadp gi&uacute;p c\u01a1 vai ph&aacute;t tri\u1ec3n m\u1ea1nh gi&uacute;p ng\u01b0\u1eddi t\u1eadp c&oacute; th&acirc;n h&igrave;nh tam gi&aacute;c ng\u01b0\u1ee3c, v\u1ea1m v\u1ee1 nh\u01b0ng kh&ocirc;ng m\u1ea5t \u0111i s\u1ef1 c&acirc;n \u0111\u1ed1i. N\u1ebfu t\u1ea1ng ng\u01b0\u1eddi Mesomorph n\u1eef th&igrave; v&ugrave;ng m&ocirc;ng ph&aacute;t tri\u1ec3n m\u1ea1nh h\u01a1n n&ecirc;n c&oacute; th&acirc;n h&igrave;nh tam gi&aacute;c thu\u1eadn.<\/li>\n<li dir=\"ltr\" role=\"presentation\"><strong>T\u0103ng c&acirc;n v&agrave; gi\u1ea3m c&acirc;n d\u1ec5 d&agrave;ng: <\/strong>Mesomorph c&oacute; kh\u1ea3 n\u0103ng \u0111i\u1ec1u ch\u1ec9nh c&acirc;n n\u1eb7ng d\u1ec5 d&agrave;ng qua qu&aacute; tr&igrave;nh \u0103n u\u1ed1ng v&agrave; luy\u1ec7n t\u1eadp t&ugrave;y v&agrave;o nhu c\u1ea7u v&agrave; s\u1edf th&iacute;ch c\u1ee7a t\u1eebng ng\u01b0\u1eddi.<\/li>\n<li><strong>D\u1ec5 l&ecirc;n c\u01a1:<\/strong> T\u1ea1ng ng\u01b0\u1eddi Mesomorph th&iacute;ch \u1ee9ng r\u1ea5t nhanh v\u1edbi c&aacute;c b&agrave;i t\u1eadp th\u1ec3 h&igrave;nh, th\u1ebf n&ecirc;n r\u1ea5t d\u1ec5 ph&aacute;t tri\u1ec3n th\u1ec3 h&igrave;nh m\u01a1 \u01b0\u1edbc cho nh\u1eefng ai theo \u0111u\u1ed5i Bodybuilding. C&aacute;c kh\u1ed1i c\u01a1 hi\u1ec7n r&otilde; r&agrave;ng, tr&ocirc;ng r\u1ea5t c\u01b0\u1eddng tr&aacute;ng.<\/li>\n<\/ul>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">\u01afu \u0111i\u1ec3m c\u1ee7a t\u1ea1ng ng\u01b0\u1eddi Mesomorph<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">M\u1ed7i ng\u01b0\u1eddi c&oacute; m\u1ed9t t\u1ea1ng ng\u01b0\u1eddi kh&aacute;c nhau v&igrave; th\u1ebf hi\u1ec7u qu\u1ea3 c\u1ee7a qu&aacute; tr&igrave;nh luy\u1ec7n t\u1eadp c\u0169ng kh&aacute;c nhau. Nh\u1edd c&aacute;c \u0111\u1eb7c \u0111i\u1ec3m n\u1ed5i b\u1eadt nh\u01b0 d\u1ec5 d&agrave;ng \u0111i\u1ec1u ch\u1ec9nh c&acirc;n n\u1eb7ng, d\u1ec5 l&ecirc;n c\u01a1,&#8230; t\u1ea1ng ng\u01b0\u1eddi Mesomorph c&oacute; r\u1ea5t nhi\u1ec1u \u01b0u \u0111i\u1ec3m trong qu&aacute; tr&igrave;nh luy\u1ec7n t\u1eadp th\u1ec3 h&igrave;nh. N\u1ed5i b\u1eadt l&agrave;:<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/October2024\/mceclip1_51.jpg\" alt=\"Mesomorph c&oacute; kh\u1ea3 n\u0103ng t\u1eadp luy\u1ec7n c&aacute;c b&agrave;i t\u1eadp n\u1eb7ng\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>T\u1ea1ng ng\u01b0\u1eddi Mesomorph n\u1eef v&agrave; nam \u0111\u1ec1u c&oacute; s\u1ee9c kh\u1ecfe t\u1ed1t, t\u1eadp \u0111\u01b0\u1ee3c b&agrave;i t\u1eadp n\u1eb7ng<\/em><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><strong>S\u1ee9c kh\u1ecfe t\u1ed1t:<\/strong> T\u1ea1ng ng\u01b0\u1eddi Mesomorph \u0111\u01b0\u1ee3c thi&ecirc;n ph&uacute; v\u1edbi s\u1ef1 kh\u1ecfe m\u1ea1nh v\u01b0\u1ee3t tr\u1ed9i. \u0110&acirc;y l&agrave; n\u1ec1n t\u1ea3ng \u0111\u1ec3 qu&aacute; tr&igrave;nh luy\u1ec7n t\u1eadp mang l\u1ea1i hi\u1ec7u qu\u1ea3 nh\u01b0 mong mu\u1ed1n.<\/li>\n<li dir=\"ltr\" role=\"presentation\"><strong>Trao \u0111\u1ed5i ch\u1ea5t t\u1ed1t:<\/strong> C&aacute;c v\u1ea5n \u0111\u1ec1 v\u1ec1 c&acirc;n n\u1eb7ng kh&ocirc;ng ph\u1ea3i l&agrave; n\u1ed7i lo c\u1ee7a t\u1ea1ng ng\u01b0\u1eddi n&agrave;y. Ngo&agrave;i \u01b0u \u0111i\u1ec3m v\u1ec1 c&acirc;n n\u1eb7ng, c&aacute;c kh\u1ed1i c\u01a1 c\u0169ng s\u1ebd r\u1ea5t n\u1edf nang n\u1ebfu \u0111\u01b0\u1ee3c luy\u1ec7n t\u1eadp.<\/li>\n<li dir=\"ltr\" role=\"presentation\"><strong>Khung x\u01b0\u01a1ng c&acirc;n \u0111\u1ed1i:<\/strong> Khung x\u01b0\u01a1ng l\u1edbn nh\u01b0ng c&acirc;n \u0111\u1ed1i \u0111em l\u1ea1i cho t\u1ea1ng ng\u01b0\u1eddi Mesomorph th&acirc;n h&igrave;nh c\u1ea7u th\u1ee7 m\u1ea1nh m\u1ebd v&agrave; kh\u1ecfe kho\u1eafn. D&ugrave; kh&ocirc;ng c\u1ea7n t\u1eadp luy\u1ec7n nhi\u1ec1u th&igrave; t\u1ea1ng ng\u01b0\u1eddi n&agrave;y c\u0169ng c&oacute; th&acirc;n h&igrave;nh \u0111\u1eb9p t\u1ef1 nhi&ecirc;n.<\/li>\n<li><strong>S\u1ee9c b\u1ec1n v\u01b0\u1ee3t tr\u1ed9i:<\/strong> V\u1edbi s\u1ef1 kh\u1ecfe m\u1ea1nh b\u1ea9m sinh, t\u1ea1ng ng\u01b0\u1eddi n&agrave;y \u0111&aacute;p \u1ee9ng t\u01b0\u01a1ng \u0111\u1ed1i d\u1ec5 d&agrave;ng nh\u1eefng b&agrave;i t\u1eadp n\u1eb7ng v&agrave; \u0111&ograve;i h\u1ecfi t\u1ed1c \u0111\u1ed9 cao.<\/li>\n<\/ul>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">L\u1eddi khuy&ecirc;n v\u1ec1 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v&agrave; t\u1eadp luy\u1ec7n cho t\u1ea1ng ng\u01b0\u1eddi Mesomorph<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">T\u1ea1ng ng\u01b0\u1eddi Mesomorph c\u1ea7n bi\u1ebft r&otilde; th\u1ebf m\u1ea1nh v&agrave; y\u1ebfu \u0111i\u1ec3m c\u1ee7a m&igrave;nh \u0111\u1ec3 x&acirc;y d\u1ef1ng ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v&agrave; luy\u1ec7n t\u1eadp ph&ugrave; h\u1ee3p. D\u1ef1a tr&ecirc;n \u0111\u1eb7c \u0111i\u1ec3m th\u1ec3 tr\u1ea1ng, d\u01b0\u1edbi \u0111&acirc;y l&agrave; m\u1ed9t v&agrave;i l\u1eddi khuy&ecirc;n d&agrave;nh cho c&aacute;c Mesomorph:<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/October2024\/mceclip2_98.jpg\" alt=\"Kh\u1ea9u ph\u1ea7n \u0103n cung c\u1ea5p \u0111\u1ea7y \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>C&acirc;n b\u1eb1ng ch\u1ebf \u0111\u1ed9 \u0103n v&agrave; ki\u1ec3m so&aacute;t l\u01b0\u1ee3ng calo \u0111i v&agrave;o c\u01a1 th\u1ec3 trong m\u1ed7i kh\u1ea9u ph\u1ea7n \u0103n<\/em><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\"><strong>Ch\u1ecdn c&aacute;c b&agrave;i t\u1eadp t\u1ed5ng th\u1ec3:<\/strong> Ph&aacute;t tri\u1ec3n c\u01a1 \u0111\u1ed3ng \u0111\u1ec1u tr&ecirc;n to&agrave;n b\u1ed9 c\u01a1 th\u1ec3 gi&uacute;p \u0111em l\u1ea1i v&oacute;c d&aacute;ng c&acirc;n \u0111\u1ed1i h\u01a1n. N\u1ebfu b\u1ea1n t\u1eadp trung v&agrave;o r&egrave;n luy\u1ec7n \u0111\u1ed9 b\u1ec1n th&igrave; kh\u1ea3 n\u0103ng cao c&aacute;c kh\u1ed1i c\u01a1 s\u1ebd d\u1ea7n m\u1ea5t \u0111i. N\u1ebfu t\u1eadp trung nhi\u1ec1u v&agrave;o s\u1ee9c m\u1ea1nh ho\u1eb7c s\u1ef1 n\u1edf nang th&igrave; c&oacute; th\u1ec3 t\u0103ng l\u01b0\u1ee3ng m\u1ee1,&#8230;<\/li>\n<li dir=\"ltr\" role=\"presentation\"><strong>Chia \u0111\u1ec1u ch\u1ea5t dinh d\u01b0\u1ee1ng trong kh\u1ea9u ph\u1ea7n \u0103n:<\/strong> B\u1ea1n c&oacute; th\u1ec3 chu\u1ea9n b\u1ecb cho m&igrave;nh ph\u1ea7n \u0103n v\u1edbi kho\u1ea3ng 40% carbs, 30% protein v&agrave; 30% ch\u1ea5t b&eacute;o. T\u1ea1ng ng\u01b0\u1eddi Mesomorph n\u1eef th\u01b0\u1eddng c&oacute; kh\u1ea9u ph\u1ea7n \u0103n &iacute;t h\u01a1n nam. T&ugrave;y v&agrave;o ch\u1ebf \u0111\u1ed9 luy\u1ec7n t\u1eadp \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh cho ph&ugrave; h\u1ee3p nh\u01b0 gi\u1ea3m l\u01b0\u1ee3ng carbs v&agrave; t\u0103ng l\u01b0\u1ee3ng protein cho nh\u1eefng ng&agrave;y t\u1eadp thi&ecirc;n v\u1ec1 s\u1ee9c m\u1ea1nh,&#8230;<\/li>\n<li dir=\"ltr\" role=\"presentation\"><strong>Th\u01b0\u1eddng xuy&ecirc;n theo d&otilde;i l\u01b0\u1ee3ng calo n\u1ea1p v&agrave;o c\u01a1 th\u1ec3:<\/strong> V&igrave; c&oacute; kh\u1ea3 n\u0103ng t\u0103ng c&acirc;n d\u1ec5 d&agrave;ng, l\u01b0\u1ee3ng ch\u1ea5t b&eacute;o trong c\u01a1 th\u1ec3 c&oacute; th\u1ec3 c\u1ea3n tr\u1edf hi\u1ec7u qu\u1ea3 luy\u1ec7n t\u1eadp. C&aacute;c Mesomorph n&ecirc;n c&acirc;n nh\u1eafc ti&ecirc;u th\u1ee5 l\u01b0\u1ee3ng calo ph&ugrave; h\u1ee3p, \u0111\u1ea3m b\u1ea3o c&aacute;c b\u1eefa \u0103n c&acirc;n b\u1eb1ng ch\u1ea5t dinh d\u01b0\u1ee1ng.<\/li>\n<li><strong>H\u1ea1n ch\u1ebf ti&ecirc;u th\u1ee5 \u0111\u01b0\u1eddng:<\/strong> C&aacute;c lo\u1ea1i \u0111\u1ed3 ng\u1ecdt, n\u01b0\u1edbc ng\u1ecdt hay th\u1ee9c \u0103n gi&agrave;u tinh b\u1ed9t c&oacute; th\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng nhanh ch&oacute;ng nh\u01b0ng c\u0169ng d\u1ec5 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi. \u0110\u1ed3ng th\u1eddi, c&aacute;c lo\u1ea1i \u0111\u01b0\u1eddng tinh luy\u1ec7n th\u01b0\u1eddng nhi\u1ec1u calo nh\u01b0ng &iacute;t ch\u1ea5t dinh d\u01b0\u1ee1ng n&ecirc;n d\u1ec5 khi\u1ebfn t&iacute;ch m\u1ee1 v&agrave; t\u0103ng c&acirc;n kh&ocirc;ng l&agrave;nh m\u1ea1nh.<\/li>\n<\/ul>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c \u0111\u01a1n 7 ng&agrave;y cho t\u1ea1ng ng\u01b0\u1eddi Mesomorph<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">C&acirc;n b\u1eb1ng d\u01b0\u1ee1ng ch\u1ea5t \u0111i v&agrave;o c\u01a1 th\u1ec3 r\u1ea5t quan tr\u1ecdng v\u1edbi nh\u1eefng ai \u0111ang t\u1eadp th\u1ec3 h&igrave;nh. B\u1ea1n c&oacute; th\u1ec3 tham kh\u1ea3o s\u1ef1 t\u01b0 v\u1ea5n c\u1ee7a chuy&ecirc;n gia dinh d\u01b0\u1ee1ng ho\u1eb7c th\u1ef1c \u0111\u01a1n 7 ng&agrave;y d\u01b0\u1edbi \u0111&acirc;y:<\/p>\n<p dir=\"ltr\" role=\"presentation\"><strong>Th\u1ee9 2: Kho\u1ea3ng 2000 calo (45% carbs, 30% protein, 25% fat)<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 1: S\u1eefa h\u1ea1nh nh&acirc;n, kiwi, ng\u0169 c\u1ed1c nguy&ecirc;n h\u1ea1t, th\u1ecbt g&agrave;<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 2: H\u1ea1t \u0111i\u1ec1u, s\u1eefa chua kh&ocirc;ng \u0111\u01b0\u1eddng, l&ecirc;<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 3: Khoai lang, \u1ee9c g&agrave; n\u01b0\u1edbng, salad rau c\u1ee7<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 4: Thanh protein t\u1ef1 nhi&ecirc;n, t&aacute;o<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 5: C\u1ea3i th&igrave;a, c&aacute; h\u1ed3i, quinoa, c\u1ee7 c\u1ea3i \u0111\u01b0\u1eddng<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/October2024\/mceclip3_94.jpg\" alt=\"\u1ee8c g&agrave; n\u01b0\u1edbng v&agrave; salad rau c\u1ee7\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>\u1ee8c g&agrave; n\u01b0\u1edbng v&agrave; rau c\u1ee7 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft cho luy\u1ec7n t\u1eadp<\/em><\/p>\n<p dir=\"ltr\" role=\"presentation\"><strong>Th\u1ee9 3: Kho\u1ea3ng 2150 calo (40% carbs, 35% protein, 25% fat)<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 1: Tr\u1ee9ng b&aacute;c, b&aacute;nh m&igrave; nguy&ecirc;n c&aacute;m, n\u01b0\u1edbc &eacute;p b\u01b0\u1edfi<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 2: Salad tr&aacute;i c&acirc;y nhi\u1ec7t \u0111\u1edbi, s\u1eefa chua, h\u1ea1t lanh<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 3: C&aacute; m&ograve;i n\u01b0\u1edbng, tr&aacute;i b\u01a1, d\u1ea7u h\u1ea1t lanh, b&aacute;nh m&igrave; nguy&ecirc;n c&aacute;m, rau arugula<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 4: H\u1ea1t h\u1ed7n h\u1ee3p, c&agrave; r\u1ed1t, d\u01b0a leo, \u0111\u1ea1m th\u1ef1c v\u1eadt<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 5: Th\u1ecbt heo n\u01b0\u1edbng, rau c\u1ee7 x&agrave;o, khoai t&acirc;y nghi\u1ec1n<\/li>\n<\/ul>\n<p dir=\"ltr\" role=\"presentation\"><strong>Th\u1ee9 4: Kho\u1ea3ng 1850 calo (45% carbs, 30% protein, 25% fat)<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 1: Sinh t\u1ed1 (s\u1eefa h\u1ea1nh nh&acirc;n, y\u1ebfn m\u1ea1ch, h\u1ea1t chia, chu\u1ed1i)<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 2: H\u1ea1nh nh&acirc;n, b\u01a1 \u0111\u1eadu ph\u1ed9ng, t&aacute;o<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 3: Salad c&aacute; h\u1ed3i, quinoa<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 4: S\u1eefa chua, salad tr&aacute;i c&acirc;y t\u01b0\u01a1i<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 5: \u1ee8c g&agrave;, khoai t&acirc;y, \u0111\u1eadu H&agrave; Lan, rau ch&acirc;n v\u1ecbt<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/October2024\/mceclip4_36.jpg\" alt=\"Sinh t\u1ed1 chu\u1ed1i v&agrave; s\u1eefa h\u1ea1nh nh&acirc;n\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Kh\u1edfi \u0111\u1ea7u ng&agrave;y t\u1eadp luy\u1ec7n b\u1eb1ng ly sinh t\u1ed1 chu\u1ed1i th\u01a1m ngon<\/em><\/p>\n<p dir=\"ltr\" role=\"presentation\"><strong>Th\u1ee9 5: Kho\u1ea3ng 2050 calo (42% carbs, 34% protein, 24% fat)<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 1: S\u1eefa chua, qu\u1ea3 vi\u1ec7t qu\u1ea5t, d&acirc;u t&acirc;y<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 2: \u1ee8c g&agrave;, rau c\u1ea3i xo\u0103n, d\u01b0a leo, b&aacute;nh m&igrave; nguy&ecirc;n c&aacute;m, nho<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 3: Maki sushi v\u1edbi rau c\u1ee7<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 4: Khoai lang n\u01b0\u1edbng v&agrave; ph&ocirc; mai &iacute;t b&eacute;o<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 5: \u1ee8c g&agrave;, t&ocirc;m h\u1ea5p, salad rau v&agrave; quinoa<\/li>\n<\/ul>\n<p dir=\"ltr\" role=\"presentation\"><strong>Th\u1ee9 6: Kho\u1ea3ng 2250 calo (43% carbs, 33% protein, 24% fat)<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 1: Sinh t\u1ed1 (d\u1eeba, h\u1ea1t chia, xo&agrave;i, s\u1eefa d\u1eeba)<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 2: Tr&aacute;i c&acirc;y h\u1ed7n h\u1ee3p v&agrave; n\u01b0\u1edbc d\u1eeba<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 3: \u1ee8c g&agrave;, b&iacute; ng&ograve;i, h\u1ea1t quinoa, rau xanh<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 4: Tr&aacute;i b\u01a1, c&aacute; thu, h\u1ea1t quinoa<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 5: Th\u1ecbt b&ograve; n\u01b0\u1edbng, khoai lang, b&ocirc;ng c\u1ea3i xanh v&agrave; rau c\u1ea3i<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/October2024\/mceclip5_67.jpg\" alt=\"H\u1ea1t quinoa v&agrave; tr&aacute;i b\u01a1 c&ugrave;ng rau c\u1ee7\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>H\u1ea1t quinoa r\u1ea5t t\u1ed1t cho ng\u01b0\u1eddi t\u1eadp th\u1ec3 h&igrave;nh nh\u1edd h&agrave;m l\u01b0\u1ee3ng protein v&agrave; vitamin cao<\/em><\/p>\n<p dir=\"ltr\" role=\"presentation\"><strong>Th\u1ee9 7: Kho\u1ea3ng 1650 calo (44% carbs, 30% protein, 26% fat)<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 1: Tr\u1ee9ng chi&ecirc;n v\u1edbi \u1edbt chu&ocirc;ng, n\u1ea5m v&agrave; c&agrave; chua<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 2: S\u1eefa chua Hy L\u1ea1p, h\u1ea1t chia, chu\u1ed1i v&agrave; d\u01b0a h\u1ea5u<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 3: S\u1eefa \u0111\u1eadu n&agrave;nh v\u1edbi h\u1ea1t quinoa<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 4: B&aacute;nh m&igrave; nguy&ecirc;n c&aacute;m v&agrave; m\u1ee9t tr&aacute;i c&acirc;y t\u1ef1 nhi&ecirc;n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 5: C&aacute; h\u1ed3i phi l&ecirc;, quinoa v&agrave; rau tr\u1ed9n<\/li>\n<\/ul>\n<p dir=\"ltr\" role=\"presentation\"><strong>Ch\u1ee7 nh\u1eadt: Kho\u1ea3ng 1900 calo (42% carbs, 30% protein, 28% fat)<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 1: S\u1eefa chua, rau salad tr\u1ed9n v&agrave; th\u1ecbt g&agrave;<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 2: B\u01a1, th\u1ecbt g&agrave; v&agrave; v&agrave;i l&aacute;t d\u01b0a h\u1ea5u<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 3: S&uacute;p rau c\u1ee7, b&aacute;nh m&igrave; nguy&ecirc;n c&aacute;m<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 4: C\u1ea7n t&acirc;y, c&aacute; ng\u1eeb v\u1edbi ti&ecirc;u v&agrave; s\u1ed1t yoghurt, cam<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">B\u1eefa 5: \u1ee8c g&agrave;, c&agrave; r\u1ed1t, khoai t&acirc;y v&agrave; \u0111\u1ea1m whey<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/October2024\/mceclip6_9.jpg\" alt=\"S&uacute;p rau c\u1ee7 v&agrave; b&aacute;nh m&igrave;\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>S&uacute;p rau c\u1ee7 v\u1eeba dinh d\u01b0\u1ee1ng v\u1eeba l&agrave;nh m\u1ea1nh cho ng\u01b0\u1eddi t\u1eadp<\/em><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">L\u1ecbch t\u1eadp luy\u1ec7n ph&ugrave; h\u1ee3p cho t\u1ea1ng ng\u01b0\u1eddi Mesomorph<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">T\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy&ecirc;n gi&uacute;p Mesomorph duy tr&igrave; \u0111\u01b0\u1ee3c v&oacute;c d&aacute;ng l&yacute; t\u01b0\u1edfng. C&aacute;c b&agrave;i t\u1eadp ph\u1ea3i th\u1eadt \u0111a d\u1ea1ng v&agrave; k\u1ebft h\u1ee3p \u0111\u1ec3 ph&aacute;t tri\u1ec3n c\u01a1 c\u1ee7a to&agrave;n b\u1ed9 c\u01a1 th\u1ec3. \u0110\u1ed3ng th\u1eddi ph\u1ea3i c&oacute; ch\u1ebf \u0111\u1ed9 ngh\u1ec9 ng\u01a1i ph&ugrave; h\u1ee3p. D\u01b0\u1edbi \u0111&acirc;y l&agrave; m\u1ed9t v&agrave;i \u0111\u1ec1 xu\u1ea5t cho qu&aacute; tr&igrave;nh t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n:<\/p>\n<p dir=\"ltr\" role=\"presentation\"><strong>Th\u1ee9 2:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp: squat, deadlift, walking lunge, sled push v&agrave; tabata.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">M\u1ee5c \u0111&iacute;ch: T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh to&agrave;n th&acirc;n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">Th\u1eddi gian: kho\u1ea3ng 50 &#8211; 60 ph&uacute;t<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/October2024\/mceclip7_90.jpg\" alt=\"Ph&aacute;t tri\u1ec3n c\u01a1 m&ocirc;ng, \u0111&ugrave;i v&agrave; s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 v\u1edbi Squat\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>T\u1eadp squat gi&uacute;p ph&aacute;t tri\u1ec3n c\u01a1 m&ocirc;ng v&agrave; \u0111&ugrave;i<\/em><\/p>\n<p dir=\"ltr\" role=\"presentation\"><strong>Th\u1ee9 3:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp: pull-up, bent over row, ball slam, rower sprint<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">M\u1ee5c \u0111&iacute;ch: T\u1eadp trung ph&aacute;t tri\u1ec3n s\u1ee9c m\u1ea1nh v&agrave; c\u01a1 l\u01b0ng, tay<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">Th\u1eddi gian: Kho\u1ea3ng 45 &#8211; 50 ph&uacute;t<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/October2024\/mceclip8_18.jpg\" alt=\"Ph&aacute;t tri\u1ec3n c\u01a1 l\u01b0ng, tay v\u1edbi pull-up\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>C\u01a1 l\u01b0ng v&agrave; tay ph&aacute;t tri\u1ec3n nh\u1edd c&aacute;c b&agrave;i t\u1eadp pull-up<\/em><\/p>\n<p dir=\"ltr\" role=\"presentation\"><strong>Th\u1ee9 4: <\/strong><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\">Ngh\u1ec9 ng\u01a1i \u0111\u1ec3 c\u01a1 h\u1ed3i ph\u1ee5c<\/li>\n<\/ul>\n<p dir=\"ltr\" role=\"presentation\"><strong>Th\u1ee9 5:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp: flat bench press, dumbbell incline press, dumbbell fly, dip<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">M\u1ee5c \u0111&iacute;ch: Ph&aacute;t tri\u1ec3n c\u01a1 tam \u0111\u1ea7u v&agrave; c\u01a1 ng\u1ef1c<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">Th\u1eddi gian: Kho\u1ea3ng 55 &#8211; 60 ph&uacute;t<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/October2024\/mceclip9_79.jpg\" alt=\"Ph&aacute;t tri\u1ec3n c\u01a1 tr&ecirc;n v\u1edbi Flat bench press\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Ph\u1ea7n c\u01a1 tr&ecirc;n n\u1edf nang h\u01a1n nh\u1edd b&agrave;i t\u1eadp flat bench press<\/em><\/p>\n<p dir=\"ltr\" role=\"presentation\"><strong>Th\u1ee9 6:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp: thruster, single-arm shoulder press, lateral raise, hammer curl, barbell curl<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">M\u1ee5c \u0111&iacute;ch: T\u1eadp trung v&agrave;o c\u01a1 b\u1eafp vai, tay v&agrave; t\u1ed1t cho s\u1ee9c kh\u1ecfe to&agrave;n th&acirc;n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">Th\u1eddi gian: Kho\u1ea3ng 50 &#8211; 60 ph&uacute;t<\/li>\n<\/ul>\n<p><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/October2024\/mceclip10_95.jpg\" alt=\"Ph&aacute;t tri\u1ec3n c\u01a1 vai v\u1edbi single-arm press\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Single-arm press gi&uacute;p n&acirc;ng cao s\u1ee9c m\u1ea1nh cho tay v&agrave; vai<\/em><\/p>\n<p dir=\"ltr\" role=\"presentation\"><strong>Th\u1ee9 7:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp: pull-up, push-up, Turkish get-up<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">M\u1ee5c \u0111&iacute;ch: T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 tr&ecirc;n v&agrave; c\u1ea3i thi\u1ec7n t&iacute;nh linh ho\u1ea1t<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">Th\u1eddi gian: Kho\u1ea3ng 30 ph&uacute;t<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/October2024\/mceclip11_39.jpg\" alt=\"Ph&aacute;t tri\u1ec3n c\u01a1 tr&ecirc;n v\u1edbi push-up\" width=\"800\" height=\"600\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Push-up c\u0169ng l&agrave; b&agrave;i t\u1eadp gi&uacute;p ph&aacute;t tri\u1ec3n v&ugrave;ng c\u01a1 ph&iacute;a tr&ecirc;n<\/em><\/p>\n<p dir=\"ltr\" role=\"presentation\"><strong>Ch\u1ee7 nh\u1eadt:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">B&agrave;i t\u1eadp: ch\u1ea1y n\u01b0\u1edbc r&uacute;t, cardio<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">M\u1ee5c \u0111&iacute;ch: T\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n v&agrave; duy tr&igrave; s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">Th\u1eddi gian: Kho\u1ea3ng 40 &#8211; 50 ph&uacute;t<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/October2024\/mceclip12_13.jpg\" alt=\"Cardio gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch\"><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>C&aacute;c b&agrave;i t\u1eadp Cardio gi&uacute;p c\u1ea3i thi\u1ec7n nh\u1ecbp tim cho ng\u01b0\u1eddi t\u1eadp v&agrave; \u0111\u1ed1t ch&aacute;y m\u1ee1 th\u1eeba hi\u1ec7u qu\u1ea3<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">S\u1ebd th\u1eadt may m\u1eafn n\u1ebfu b\u1ea1n s\u1edf h\u1eefu c&aacute;c \u0111\u1eb7c \u0111i\u1ec3m c\u1ee7a t\u1ea1ng ng\u01b0\u1eddi Mesomorph. B\u1ea1n h\u1ea7u nh\u01b0 kh&ocirc;ng c\u1ea7n luy\u1ec7n t\u1eadp qu&aacute; nhi\u1ec1u nh\u01b0ng v\u1eabn c&oacute; \u0111\u01b0\u1ee3c th&acirc;n h&igrave;nh c&acirc;n \u0111\u1ed1i. \u0110\u1ec3 t\u1eadn d\u1ee5ng l\u1ee3i th\u1ebf c\u1ee7a m&igrave;nh, b\u1ea1n c\u1ea7n k\u1ebft h\u1ee3p th&ecirc;m ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v&agrave; luy\u1ec7n t\u1eadp ph&ugrave; h\u1ee3p. Hy v\u1ecdng v\u1edbi nh\u1eefng chia s\u1ebb tr&ecirc;n, th&acirc;n h&igrave;nh Mesomorph c\u1ee7a b\u1ea1n s\u1ebd c&agrave;ng t\u1ecfa s&aacute;ng h\u01a1n n\u1eefa.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ec3 t&igrave;m hi\u1ec3u th&ecirc;m nhi\u1ec1u th&ocirc;ng tin h\u1eefu &iacute;ch h\u01a1n cho qu&aacute; tr&igrave;nh t\u1eadp luy\u1ec7n, b\u1ea1n h&atilde;y gh&eacute; ngay <a href=\"https:\/\/www.coolmate.me\/blog\">CoolBlog<\/a> nha!<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><em><strong id=\"docs-internal-guid-d840b94c-7fff-a98b-6678-c9d5e1976f7c\">Coolmate &#8211; N\u01a1i mua s\u1eafm \u0111&aacute;ng tin c\u1eady cho nam gi\u1edbi!<\/strong><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}}<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Xem th&ecirc;m:<\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/romanian-deadlift-la-gi-4493\">Romanian deadlift l&agrave; g&igrave;? L\u1ee3i &iacute;ch v&agrave; c&aacute;ch t\u1eadp chu\u1ea9n, hi\u1ec7u qu\u1ea3 nh\u1ea5t<\/a><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/nam-gioi-nen-mac-loai-quan-lot-nao-de-tap-gym\">T\u1eadp Gym C&oacute; N&ecirc;n M\u1eb7c qu\u1ea7n L&oacute;t? 5 M\u1eabu Qu\u1ea7n L&oacute;t T\u1eadp Gym Cho Ch&agrave;ng<\/a><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{\/infobox}}}<\/p>\n<p style=\"text-align: justify;\">\n","protected":false},"excerpt":{"rendered":"<p>N\u1ebfu b\u1ea1n thu\u1ed9c t\u1ea1ng ng\u01b0\u1eddi Mesomorph &#8211; c\u01a1 th\u1ec3 h&igrave;nh tam gi&aacute;c ng\u01b0\u1ee3c, th&igrave; \u0111&acirc;y l&agrave; b&agrave;i vi\u1ebft d&agrave;nh cho b\u1ea1n. Coolmate s\u1ebd b\u1eadt m&iacute; cho b\u1ea1n c&aacute;ch nh\u1eadn bi\u1ebft m&igrave;nh c&oacute; ph\u1ea3i thu\u1ed9c t\u1ea1ng ng\u01b0\u1eddi Mesomorph hay kh&ocirc;ng v&agrave; \u0111\u01b0a ra l\u1eddi khuy&ecirc;n v\u1ec1 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v&agrave; luy\u1ec7n t\u1eadp h\u1eb1ng ng&agrave;y ph&ugrave;&#8230;<\/p>\n","protected":false},"author":105,"featured_media":16627,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,48,50,38],"tags":[],"class_list":["post-3574","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-che-do-an-uong","category-dinh-duong","category-dinh-duong-khi-tap-luyen","category-tap-luyen"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3574","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/users\/105"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=3574"}],"version-history":[{"count":1,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3574\/revisions"}],"predecessor-version":[{"id":10118,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3574\/revisions\/10118"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/16627"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=3574"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=3574"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=3574"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}