7 quy tắc tập luyện bạn nên biết
Cập nhật: 09:48 21/01/2013 GMT+7
Tập luyện đều đặn một lần một tuần trong vòng 2 tiếng sẽ chẳng mang lại kết quả gì. Bạn có biết điều đó? 7 quy tắc khi tập luyện dưới đây sẽ giúp việc tập luyện trở nên hiệu quả nhất...
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