First, read the English article below.

. Choose proteins as the basis of your diet, and eliminate high-calorie junk like fried foods, cakes, creams, butters, and sugars. Drink plenty of water each day. The more water you take in, the better it will be for your body. A good meal might include:  Lean proteins, like eggs, fish, and chicken, are essential. Good, unsaturated fats, found in fish, avocados, and nuts. Complex carbohydrates, like pasta, whole wheat, and quinoa, instead of white rice, white bread, and other simple sugars. If you're thirsty, at any point in the day, get some water. If you're drinking to keep thirst at bay, you're well hydrated. Make sure you always have a lot of water available when training. Shadowboxing is just you and the ring as you move around, throw punches, and mimic the rhythm of a real fight. This is the best way to train into fighting shape without worrying about injuries or taking punches. However, you need to be focused on getting the most out of it. Keep your feet moving, alternate between throwing punches and blocking, and keep the intensity up. Most importantly, make sure you time each "bout" to last the same time as a standard round -- 3 minutes for amateur fighters.  Focus on your movement around the ring. Keep active as you move, dart, and dance. The hardest part of shadowboxing is the mentality. You need to convince yourself to practice with intensity or you're not going to get a lot out of it. Even if you don't do any other strength training, make sure you're doing pull-ups. Perform a few each day, and try to work up to higher amounts over time. Focus on a slow, even motion both up and down for the best workout. While they are difficult at first, try to start with at least 10 a day, gradually working up. The differences between pull-ups and chin-ups are your grip and the muscles used.  For pull-ups, both palms face away from you, hands shoulder-width apart. They work your back, shoulders, and core, focusing on your back. For chin-ups, both palms face towards you, hands shoulder width apart. They work your... 

Now, please write a short abstract for it in Vietnamese. Abstract:
Thực hiện chế độ ăn chỉ bao gồm các món ăn lành mạnh Tập đánh một mình trên sàn đấu. Tập hít xà đơn ngửa tay và hít xà đơn sấp tay để phát triển cơ lưng và cánh tay, là yếu tố cần thiết để có cú đấm mạnh. Phát triển cơ trung tâm. Quan sát các võ sĩ khác một cách tỉ mỉ. Tìm đối tác để tập với họ 1-2 lần mỗi tuần.