PigiFitness
10+ Views

Buy Redscience FULL STACK™ Whey 8 Lbs Online and Get Health & Immunity Booster Free

Buy Redscience FULL STACK™ Whey 8 Lbs from India's leading online Protein supplement store and get Health & Immunity Booster free worth Rs.1849. Order now to get the best deals! https://bit.ly/2SFFKWg
Comment
Suggested
Recent
Cards you may also be interested in
Home Workouts: Bodyweight Cardio Advantages Over Cardio Machines
Home workouts like bodyweight cardiovascular and cardio machines are extremely popular techniques of exercising at home. Bodyweight workouts are workouts that you may perform without weights when utilizing your own body as resistance. Bodyweight cardio is placing these exercises together in circuits to supply you with a cardiovascular exercise as well as a power exercise. Cardio machines like elliptical machines, treadmills, and exercise bicycles are very popular types of cardio that individuals usually resort to if they're obese and need to burn fat in the comfort of their own house. No equipment needed - No need to consume half of their living room just so that you can work out every day. * hardly any cost or none whatsoever - Bodyweight cardio is free if you don't acquire work out DVD or book. You will invest in a few push bars, pull-up bars, rings, or workout balls for more from your work out but they aren't vital. A rowing machine will probably cost at least a few hundred around a few thousand bucks. You might be enjoying a wonderful holiday with that cash or put it into great use. * workout can be carried out everywhere - Do your workouts outside, indoors, on your holiday. It's your decision. You can't haul your cardio machine out or take it on holiday with you. Spend time doing things you enjoy. Watching TV when you're on a rowing machine doesn't provide you some attention on the job at hand. You have to challenge yourself to receive an actual cardiovascular exercise. * Better Outcomes - You will be burning fat daily after your regular workout. Your entire body is becoming a workout. Your entire body has a superior hormonal reaction whenever you're using more muscles thus burning off more fat and also for a longer period. I change my workout every four weeks. It prevents it from becoming dull and your muscles are going to respond better when you alter your workout. You can do little different exercises or rotate the sequence of those. Cardio machines have been set in stone as much as what you can do together. You're doing the exact moves and using the very same muscles. * Exercise with a spouse - This really is a superb way to challenge yourself. You may inspire each other. This is difficult to do with aerobic machines unless you've got two of these which would occupy a great deal of room. Try out some weightlifting cardio now with this free weightlifting circuit. 1. Jumping Jacks (25 repetitions) 2. Bodyweight Squats (25 repetitions) 3. Push-ups (25 repetitions ) 4. Running on the place - knees high in the atmosphere (30 minutes ) 5. Lunges (10 repetitions per side) This is my advice on house workouts with cardio. Don't forget to take it easy and don't overdo it in case you haven't exercised in a little while. Please remember to ask your physician before beginning a new exercise regimen. If you're seeking to begin a bodyweight cardio regimen Turbulence Training Bodyweight Cardio 3 Check https://freefit.co/ Bodyweight Cardio exercise that I'm currently using.
Compensate sleep loss with Zopiclone sleeping pills UK
Everyone on the planet needs a strong psyche and body to continue with a standard life. Irrefutably, science says to continue with a long life, people need at any rate 7-8 hours of rest around night time. Notwithstanding, due to excellent signs of squeezing factor and helpless dependably propensities, by a wide edge most experience signs of nonappearance of rest around night. Further, various appraisals show an association between powerless rest and epic clinical issues, like skin issues, prosperity issues and heart possibilities. Fundamentally, changing each day inclinations or focusing climate segments can help people with getting sound shut eye around night time. In like way, by a wide edge most have signs of rest calamity in light of powerless food choices or nonappearance of dynamic work in the day. Basically, witching an overabundance of TV or phone and attestation of caffeine can trigger feeble stay in bed people. Here Are Some Common Yet Effective Ways to Control Insomnia Signs: Use Blue Screen Protectors Regardless, blue screens trigger lower levels of melatonin in the body. Further, blue light builds up the pressing variable signs in people's step by step lives. Thusly, in case you will huge distance race watch a web-plan or films, use blue screen shields. Likewise, you can turn on blue light security in mechanized contraptions or buy against glare and blue light confirmation glasses to avoid impedance in the rest plans. Hold rapidly to a Fixed Sleep Routine Further, to help your cerebrum and body to get enough rest and time for rest, follow a fixed rest plan. Also, hitting the sack and animating at the same time can help the brain with passing on melatonin at the fixed time, which improves rest length and quality. In fact, it urges people to get in any occasion 7-8 hours of sound rest around night time. Update Your Bedroom Environment in a Sleep-Inducing Way Additionally, use your room only for sex and rest to stay sound and fit. In reality, rest experts state people should set their room temperature between 68 to 72 degrees and sidestep blue lights. Simultaneously, avoid various activities in the room, for example, taking a gander at the TV and eating. Also, buy fulfilling sheets and pads for your space to improve your rest present. Talk with a Doctor to Know Strong Sleeping Pills, Like Zopiclone, Buy Online for Quick Recovery Last, if you are having outstanding and huge length rest incident signs in your standard ordinary existences. The open entryway has appeared at talk with a readied capable and knows your rest trouble triggers. Further, you can pick the best treatment decisions, for example, resting pills or brand name opiates. Simultaneously, take resting pills, as Zopiclone, get them online at humble expenses to reset your rest plans. Is Zopiclone 7.5mg pill steady for disquiet? In any case, Zopiclone pills can help people with getting 7-8 hours of sound shut-eye around night. In any case, considering its calming impact, people with legitimate crushing element signs can buy Zopiclone online UK to help their excited flourishing. How long will I set down with Zopiclone 7.5mg pills? Further, Zopiclone pills work on the brain GABA created substances to prompt stay in bed people. Again, people who take Zopiclone online for rest trouble signs get at any rate 7-8 hours of rest around night. Not with standing, talk with an expert to know the best bit of Zopiclone sleeping pills for a resting issue signs.
Problem Related to Digestion & Stomach Inflammation
The statistics show that one out of three people of every age group gets affected by digestive problems and stomach inflammation. Around 30% of pediatric issues are related to the digestive system like stomach pain, abdominal pain, constipation, and vomiting, etc. Why digestive problems occur? Experts say that all the diseases related to the digestive system are either due to wrong lifestyle, unhealthy food habits, improper hygiene, or microbial infection. Many problems of digestive systems, if left untreated, can become a significant disease later on. It has been seen that during the prevailing pandemic period, such issues have become common due to stress, irregular lifestyles, lack of physical activities, etc. If you are suffering from any digestion or stomach problem, it is easier to search for the best doctor in the vicinity using the internet. You can book an online appointment with a General physician or gastroenterologist doctor 24X7 and consult online with eOPD and e-prescription facility at various sites like doctoriduniya.com, practo.com, or any other such places. Problems related to digestion: Stomach Inflammation (Gastritis): The most common disease related to the digestive tract is ‘inflammation’; in this disease, the inner lining of the stomach becomes inflamed. These linings lose some of their protective cells. There are various causes of stomach inflammation few of them are 1) Too much alcohol intake 2) Certain medications 3) Chronic Stress 4) Microbe infection Few symptoms of stomach inflammation are stomach pain, hiccups, Nausea, vomiting, and loss of appetite, blood in vomit or stool. Nausea or vomiting: This is a widespread symptom due to various medical conditions such as overeating, food poisoning, infection, motion sickness, early pregnancy, emotional pain, gallbladder disease, bowel obstruction, appendicitis, etc. Contents of food present in the stomach used to expel out of the body via the mouth. Also, there is a condition that precedes vomiting is “feeling of vomiting” is known as Nausea. Diarrhea: Diarrhea is an illness in which the body’s solid waste is more liquid than usual. It also causes abdominal pain and cramp. In severe diarrhea conditions, mucous, pus, blood, or fat appear in stools. Around 2 million children below the age of 5 die in developing countries due to diarrhea only. Diarrhea is caused by virus, bacteria, or parasites which are picked up from contaminated food. Constipation: It is a condition where the colon absorbs too much water resulting problem of hard stool. Less intake of water, lack of regular exercise, and lack of fiber-rich foods, fruits, raw vegetables, etc. result in constipation. Indigestion: This is a medical situation in which food doesn’t move to the different parts of the digestive tract. There is a feeling of uncomforting & fullness and abdominal distension. The feeling of gas in the abdominal region, abdominal pain, nausea, belching, and in some cases, diarrhea & incomplete stool. Ulcer: Peptic Ulcer (in the stomach) and duodenal Ulcer (in duodenal) are very common. If there is excess stomach acid due to any reason, then the mucus layer may get damaged. In the absence of the mucus layer, acid comes in direct contact with the inner lining of the stomach and causes an ulcer. Another reason is the infection of helicobacter bacteria. This bacterium is widespread in developing countries with poor hygiene conditions. Acid Reflux/GERD: This is a common gastrointestinal disorder, where a person feels burning pain (i.e. heartburn) in the lower part of the chest. It usually happens when acid from the stomach flows back up into the food pipe. A severe condition of Acid reflux is also called GERD (gastroesophageal reflux). IBS (Irritable bowel syndrome): IBS symptoms include an incomplete evacuation of stool, stool appear hard, lumpy, or mucous. It is a widespread problem. Studies show that maximum patients of any Gastroenterologist suffer from IBS. It is an intestinal disorder, but its symptoms are similar to a wide variety of serious problems. So it is essential to diagnose IBS correctly for treatment. Symptoms of IBS Quick ways to get relief: To remove trapped gas Do some walk to relieve trapped gas Gently massage the area of pain Specific Yoga poses: Pawanmuktasana To get relief from heartburn and indigestion or abdominal pain: Cinnamon with honey helps in neutralizing peptic acidity. Powdered cloves with 1 tablespoon honey. To get relief from Gastric Ulcer & Constipation: Eat ginger. Ginger is gastro-protective Eat food rich in flavonoids like Berries and Red Cabbage. Stay Hydrated: To prevent constipation and other related gastric disorders Gastroenterologists recommend drinking at least 2 liters of fluid per day. Relief from GERDS symptoms: 1 tablespoon baking soda with a glass of water, eat a fully ripened banana, drink ginger tea. For further information or online consultation regarding problems related to the digestive system you have? How to get treatment? Patients can take an online consultation or book an appointment for an in-clinic visit with a Gastroenterologist or General physician at doctoriduniya.com. Online doctor services give patients control, accessibility, and convenience. With DoctoriDuniya digital healthcare, you receive the same level and range of quality services, detailed consultation, e-Prescription, referrals, or diagnostic tests, and anything else. Patients can also create their online Personal Medical Account called NAINI. Here they can get an online consultation, view and download e-prescriptions, keep track of online consultation and online appointment booking schedules with the doctors. The patient can store all records related to health, medical reports of self or family, get free follow-ups in NAINI - Patient Medical Account. Your digital medical records and history are protected by doctor-patient confidentiality and are accessible to your allowed doctors.
Buy Tramadol online UK to recover from severe body pain
Buying Tramadol Online without Prescription Is fundamental, there are a few online medication stores in UK Where You Can Buy Tramadol Online UK without Prescription. Referring to tramadol on the web and getting them passed on by strategies for mail may be genuine if certain necessities are met. These fundamentals range from ones you ought to fulfill to those that ought to be met by the business you're referring to from. Gain capacity with the best way to deal with promise you are referring to from a real online medication store with a veritable course of action. Be Sure you are referring to through a trusted in online medication store, not all online medication stores can be trusted. Staggeringly, there are various protests that sell fake solutions, including unlawful Tramadol. These fake pills look unequivocally like the real deal, at any rate contain different enhancements. Tramadol is a fruitful answer for treat moderate and extraordinary obliteration in adults and at the same time is the most sensible opiate drug. It is available in the two guidelines similarly as brand changes. You can get it online when you are proposed it, and it is one of the noticeable painkillers that is maintained by the experts for the going with reasons Tramadol Hydrochloride (HCL) has a spot with generally acting analgesics get-together of drugs which are used in empowering moderate and genuine torture. The dynamic piece of the cure is tramadol. Sleeptab.com is a trusted in e-drug store to buy Tramadol online in UK. You can assemble arrangement without an expert's fix from this site. It is reliably ensured to buy tramadol online as guaranteeing about these game plans online is seen as the best open option for explicit reasons. By purchasing these pills on the web, the individual can save extra time, money, space and energy. Various people feel that it's wonderful as it is the most un-referencing mode to get the medications at their doorstep. Seniors who are referring to tramadol online moreover feel it as the best decision as they need not worry about the time taken to design the drug. They can figure out the medications at whatever point and any spot even from the comfort of their home.
How Many Cups Are in a Liter: A Complete Guide to Measuring
How many cups are in a liter? We'll answer this question and help you master accurate measurement, so you never miss a recipe again. Cooking can seem easy, especially for those who don't do it themselves. It seems like you need to read the recipe, follow a few simple instructions, and that's it. So how come so many people fail? I will tell you a secret. It is not so easy to know how many cups in a liter. You can have the best recipe in your hands and still end up with a messy kitchen and your food in a trash can. Why is that? Many things can go wrong, but today I will deal with the measurement problems. Let us paint the picture - you found a great recipe online, read the reviews, and made sure it turned out great. Unfortunately, there is an issue: the recipe lists measurements that you are not familiar with, for example, cups instead of milliliters. In such situations, the US, imperial, and metric conversion tables are helpful as they direct you and assist you with setting up the formula the correct way. Or you can choose not to participate in another conversion calculator app. Very often, recipes call for cups of water or milk. In contrast, other recipes require you to measure your liquid ingredients in milliliters and liters. How many cups in a liter? We all know that recipes require precision. We have to measure ingredients accurately if we are to be successful. In addition to a reliable kitchen scale, it would be a good idea to have a set of measuring cups. As we stated, plans regularly call for cups of milk or water. Still, there are different types of cups. Sometimes, it is safer to measure liquid ingredients in millimeters, deciliters, and liters. In general, and reasonably roughly, one liter is usually considered to be about four average cups. However, the measurement differs a bit depending on the type of cups used. Still, you can measure how many cups in a half gallon using the same theory. There are the following types of cups: 1. Metric 2. US Customary. 3. US "legal." 4. Canadian 5. Imperial 6. Japanese 7. Traditional Japanese cups It is essential to know the metric, American and British or imperial system since that is what we find today. So, here we go: 1. The metric system • In the decimal measuring standard, 1-liter equivalents 1000 mL. One measurement cup rises to 250 ml. Without much of a stretch, you can figure the number of cups in a liter: 1000/250 = 4. Therefore, there are four cups in a liter in the metric system. 2. The American system • In the United States, we depend on the purported American cup to quantify fluids. 1 US cup has a limit of 236.58 ml or 8 US liquid ounces. One liter equivalents 1000 ml or 33,814 US liquid ounces. • The math is equivalent to in the past model: 33.814/8 = 4.22675. Therefore, there are 4.22675 cups in a liter in the American system. 3. For Imperial System (UK) • We often find recipes written for the UK audience; it is logical since we share the same language. Unfortunately, we don't share the same measurement system either. The British trust the imperial system. • An imperial cup has a capacity of 284,131 mL or ten imperial fluid ounces. One liter is equal to 1000 ml or 35.1951 imperial fluid ounces. That implies the math is as per the following: 35.1951/10 = 3.51951. As should be obvious, there are 3,51951 supreme flagons in a liter in the UK framework.
What Are The Best Ways To Lose Weight Without Medication?
Losing weight when you are on the heavier side is not a joke and the journey can be long and tiring. And some people try to take the shortcut by opting for medication that would help them to lose weight twice faster. But in the long run, they end up causing serious damage to their health. Hardcore diets and living on weight loss medications may seem to be the easy way to lose weight but it is indeed one of the worst things that you can do to your health. To lose your weight in an organic way, you will need to exercise. It is the only remedy that will help you to lose weight and at the same time improving your health condition. If you are a proficient exerciser, possibly you have not deliberated on working with the Best Personal Trainer Philadelphia. But it can be a right choice if you require some diversity in your exercises. It is usual to fall into exercising boredom while doing the same tasks again and again. It can also lead to weight loss problems, burnout, and overuse injuries. If you feel like you are stuck with your work out regime, and it is no longer giving you the same excitement, get a personal trainer. They will challenge your limits and push helps you to push the boundaries to help you take your fitness to the next level. You can hire the trainer for a few months at the beginning of your training session as well if you feel like you want to learn exercises. You can continue with the trainer as long as you deem fit and then repeat his teaching on your own. But most of the time, while working out, you will need an efficient supply of vitamin. And as per the Weight Loss Philadelphia expert, one such vitamin that will help you to keep your fitness regime on the right path is Vitamin D. Consumption of enough Vitamin D is vital, especially for the people who always run behind the rat-raced world. There happen to be multiple health benefits of Vitamin D. · First off, it helps in maintaining the health of the teeth as well as bones. · Second off, it is capable of supporting the health and can even boost your immune system. It is also responsible for the proper functioning of the brain as well as the nervous system. · Third off, it is responsible for regulating insulin levels. It also aids the diabetic management. Not just that, it is due to the consumption of Vitamin D that your body can have proper cardiovascular health, for Vitamin D also supports lung functions too. Apart from the benefits as mentioned above, there's one more beneficial advantage of Vitamin D. It is responsible for influencing the expression of genes that are involved in cancer development. What exactly is Vitamin D? Irrespective of what the name suggests, Vitamin d has been considered as a pro-hormone, which is not actually a vitamin. As a matter of fact, the vitamins are the nutrients which cannot be created within your body. And thus, it must be taken and consumed through a proper healthy diet chart. Vitamin D nevertheless is synthesized by the body when the sunlight hits the skin of every individual. It has been estimated that the sensible sun exposure on the bare skin for about 10 minutes is capable of allowing people to produce sufficient Vitamin D. however; the vitamin D can break down quickly. This means that the stores run low, and this is true during the winter season. Vitamin D is extremely necessary for the wellbeing of our health. We need to add the right amount of Vitamin D so that our bones remain strong. People over the age of 40 require Vitamin D the most as after 40, and our bones start decaying. But when Vitamin D is consumed in a prescribed amount, it would help to maintain it in the best way. Hence, vitamin D supplements are used by most of the individuals. A proper intake of Vitamin D supplements alongside the double primrose seeds can make you reduce oxidative stress, especially among women. Now, where can you get vitamin d from? As a matter of fact, the nutrient which has so many health benefits is often avoided by the consumers. This is due to the daily drudges of mankind. Now that you are aware of the importance of vitamin D, make sure that you are in taking an adequate amount Vitamin that would help you to Weight Loss Southampton.
Bài tập giảm cân hiệu quả tại nhà, Phụ nữ ai cũng tập dễ dàng
Những năm về trước, khi thể thao chưa phát triển như bây giờ thì cách đốt mỡ phổ biến nhất là chạy bộ. Nhưng chạy bộ lại không phải là cách giảm cân hiệu quả. Các phòng tập gym mở ra ngày càng nhiều và phổ biến thì các phương pháp giảm cân mới và tối ưu hơn cũng ngày được mọi người quan tâm. Trong số đó có phương pháp HIIT. HIIT được mệnh danh là KING phòng tập không chỉ vì khả năng đốt cháy mỡ hiệu quả trong khi tập mà còn cả sau khi tập – afterburn. Đặc biệt hơn , khi thực hiện bài tập giảm cân này chỉ trong vỏn vẹn 20 phút nhưng hiệu quả đốt mỡ lại tương đương với 1 giờ chạy bộ BÀI TẬP GIẢM CÂN TOÀN THÂN – BURPESS Bài tập giảm cân toàn thân – Burpess dành cho những ai đang cần tập luyện để giảm mỡ và tăng cơ. Burpess đòi hỏi người tập phải vận dụng cùng lúc nhiều động tác và các nhóm cơ. Đặc biệt, khi người tập thực hiện với cường độ cao thì tác dụng đốt lượng mỡ thừa trong cơ thể càng được giảm nhiều hơn. https://www.youtube.com/watch?v=TU8QYVW0gDU Thực hiện: Đứng thẳng người, 2 chân mở rộng bằng vai. Từ từ hạ người xuống trở về tư thế squat. 2 tay chống trên mặt sàn, dồn lực vào mũi chân, gót chân hơi nâng lên Dùng lực bật 2 chân về sau. Lúc này cơ thể ở tư thế hít đất. Thực hiện 1 nhịp hít đất. Khi lên, dùng lực thu chân về ở tư thế ngồi xổm Sau đó tiếp tục dùng lực bật lên cao nhất có thể. Lưu ý: Nên siết chặt bụng, không nên khóa khớp gối và kiểm soát lưng dưới khi thực hiện động tác. Thực hiện bài tập giảm cân burpees này liên tục 10 lần, lặp lại 3 lần. Giữa mỗi lần nghỉ 10 giây. Cố gắng làm nhanh nhất có thể. ĐỘNG TÁC LEO NÚI – MOUTAIN CLIMBER Bài tập này cũng là một trong những cách hiệu quả để giảm mỡ bụng, Moutain Climber là bài tập thách thức vùng cơ bụng của bạn về sự cân bằng, nhanh nhẹ, thúc đẩy sụ dẻo dai, giúp cơ bụng lên múi đẹp mà không thô. https://www.youtube.com/watch?v=zT-9L3CEcmk Thực hiện: Bắt đầu với tư thế hít đất, trọng lượng cơ thể trên ngón tay và ngón chân. Co gối và hông, đưa một chân lên cho đến đầu gối dưới hông. Nhanh chóng và dùng lực thay đổi chân, duỗi chân đang co cho tới khi thẳng. Đưa chân kia lên. Lặp lại trong vòng 20-30 giây BÀI TẬP NHẢY – JUMPING JACK Bài tâp Jumping Jack với kỹ thuật rất đơn giản nhưng nó làm tăng nhịp tim nhanh chóng bơm máu đi khắp cơ thể và đốt cháy toàn bộ chất béo toàn thân với tốc độ rất nhanh. https://www.youtube.com/watch?v=c4DAnQ6DtF8 Thực hiện: Đứng thẳng, 2 chân khép và chạm vào nhau. Dùng lực bật nhảy lên cao nhất đồng thời bật nhảy 2 chân sang ngang, 2 tay giơ lên đầu. Lưu ý khuỷu tay nên cong tự nhiên, 2 bàn tay nên gần chạm vào nhau. Hạ người xuống và trở về vị trí ban đầu. Thực hiện lặp lại 50 lần mỗi hiệp. Thực hiện liên tục 3 hiệp. Giữa mỗi hiệp nghỉ 15-20 giây. BÀI TẬP GIẢM CÂN THẦN THÁNH GIÚP TẠO BỤNG 1 KHE – CRUNCH Crunch là bài tập với tư thế nằm ngửa và cũng được xem là bài tập giảm mỡ bụng hiệu quả. Động tác này đòi hỏi vùng thân trên (lưng, vai và đầu) nhấc lên cao, hai chân co, bàn chân đạp lên thảm. Động tác này đòi hỏi cơ bụng phải vận động nhiều từ đó giúp đốt cháy mỡ thừa hiệu quả hơn. https://www.youtube.com/watch?v=4hmQA3snTyk Thực hiện: Chuẩn bị ở tư thế nằm trên thảm, 2 chân co lại tạo với cơ thể một góc 90 độ. Hít thở một hơi sâu. 2 tay đặt phía sau gáy. Dùng lực từ từ nâng nửa người trên cao nhất có thể. Lúc này bạn cảm nhận được đang ép cơ bụng lại. Lưu ý và phần lưng dưới của bạn vẫn nằm trên sàn. Bạn giữ tư thế này trong vòng 1-2 giây. Cơ bụng siết chặt. Khi nâng người lên bạn thở ra nhẹ nhàng. Từ từ hạ người xuống nhưng không được để cho đầu chạm sàn kết hợp hít sâu. Thực hiện bài tập giảm cân crunch trong vòng 30 giây. Xem thêm: Uống ngũ cốc dinh dưỡng có giảm cân không NHẢY TÁCH CHÂN PLANK Nhảy tách chân Plank là một bài tập biến thể của Plank. Ở động tác này ngoài tác động đến vùng cơ bụng, tay mà còn tác động các cơ ở phần thân dưới. https://www.youtube.com/watch?v=7JbsEXKdblI Thực hiện: Bắt đầu ở tư thế plank cao tay, 2 chân khép lại đặt gần nhau. Lưu ý giữ thân trên cố định, bụng siết chặt. Bắt đầu nhảy hai chân rộng, sau đó nhảy ngược lại. Cố gắng nhảy càng nhanh càng tốt. Thực hiện liên tục 3 hiệp. Mỗi hiệp 10 lần. Giữa mỗi hiệp nghỉ 10s. Để đạt được hiệu quả tối đa, bạn nên thực hiện đều đặn 5 bài tập giảm cân này. Ngoài ra chế độ ăn uống của bạn cũng là một yếu tố rất lớn để giảm cân. Nguồn bài viết: https://phunutrungnien.com/bai-tap-giam-can-hieu-qua-tai-nha-phu-nu-ai-cung-tap-de-dang/