\n N\u1ed9i dung\n <\/div>\n

1. Hi\u1ec7u su\u1ea5t \u0111\u1ed1t ch\u00e1y calo c\u1ee7a ch\u1ea1y b\u1ed9 v\u00e0 t\u1eadp b\u1eadt c\u00f3c<\/a><\/li>\n
2. T\u00e1c \u0111\u1ed9ng l\u00ean nh\u00f3m c\u01a1<\/a><\/li>\n
3. L\u1ee3i \u00edch v\u1edbi s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng<\/a><\/li>\n
4. Chi\u1ebfn l\u01b0\u1ee3c t\u1ed1i \u01b0u<\/a><\/li>\n<\/ul>\n<\/div>\n
Khi n\u00f3i \u0111\u1ebfn vi\u1ec7c gi\u1ea3m m\u1ee1<\/a> v\u00e0 \u0111\u1ed1t ch\u00e1y calo<\/a>, ch\u1ea1y b\u1ed9 lu\u00f4n gi\u1eef v\u1ecb tr\u00ed d\u1eabn \u0111\u1ea7u. S\u1ef1 kh\u00e1c bi\u1ec7t n\u00e0y b\u1eaft ngu\u1ed3n t\u1eeb MET (m\u1ee9c chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng) v\u00e0 kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp tham gia.<\/p>\n
- Ch\u1ea1y b\u1ed9<\/a>:<\/i> \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi n\u1eb7ng 70 kg, 30 ph\u00fat ch\u1ea1y b\u1ed9 v\u1edbi t\u1ed1c \u0111\u1ed9 v\u1eeba ph\u1ea3i c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y kho\u1ea3ng 300 \u2013 450 calo. Con s\u1ed1 n\u00e0y t\u0103ng l\u00ean \u0111\u00e1ng k\u1ec3 n\u1ebfu ch\u1ea1y n\u01b0\u1edbc r\u00fat ho\u1eb7c ch\u1ea1y d\u1ed1c. Ch\u1ea1y b\u1ed9 bu\u1ed9c c\u01a1 th\u1ec3 ph\u1ea3i di chuy\u1ec3n to\u00e0n b\u1ed9 kh\u1ed1i l\u01b0\u1ee3ng theo ph\u01b0\u01a1ng ngang v\u00e0 ch\u1ed1ng l\u1ea1i tr\u1ecdng l\u1ef1c li\u00ean t\u1ee5c, t\u1ea1o ra nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng cao h\u01a1n.<\/li>\n
- Nh\u1ea3y b\u1eadt c\u00f3c:<\/i> C\u00f9ng m\u1ed9t ng\u01b0\u1eddi c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y kho\u1ea3ng 200 \u2013 300 calo trong 30 ph\u00fat. M\u1eb7c d\u00f9 l\u00e0 b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao, chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a nh\u1ea3y b\u1eadt c\u00f3c ch\u1ee7 y\u1ebfu l\u00e0 theo ph\u01b0\u01a1ng th\u1eb3ng \u0111\u1ee9ng v\u00e0 kh\u00f4ng \u0111\u00f2i h\u1ecfi s\u1ef1 di chuy\u1ec3n kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 th\u1ec3 tr\u00ean m\u1ed9t qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i nh\u01b0 ch\u1ea1y b\u1ed9, do \u0111\u00f3, t\u1ed5ng l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 th\u1ea5p h\u01a1n.<\/li>\n<\/ul>\n
  N\u00ean n\u1ebfu m\u1ee5c ti\u00eau ch\u00ednh l\u00e0 \u0111\u1ed1t ch\u00e1y calo t\u1ed1i \u0111a trong kho\u1ea3ng th\u1eddi gian ng\u1eafn, \u0111\u1ec3 gi\u1eef d\u00e1ng, gi\u1ea3m c\u00e2n th\u00ec ch\u1ea1y b\u1ed9 l\u00e0 l\u1ef1a ch\u1ecdn hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n
  \n
  \n $\"Mu\u1ed1n$ \n <\/div>
  \n
  Ch\u1ea1y b\u1ed9 l\u00e0 h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng kinh \u0111i\u1ec3n.<\/p>\n<\/figcaption><\/figure>\n
  2. T\u00e1c \u0111\u1ed9ng l\u00ean nh\u00f3m c\u01a1<\/h2>\n
  S\u1ef1 kh\u00e1c bi\u1ec7t l\u1edbn nh\u1ea5t gi\u1eefa hai b\u00e0i t\u1eadp n\u00e0y n\u1eb1m \u1edf c\u00e1c nh\u00f3m c\u01a1 \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t.<\/p>\n
  Nh\u1ea3y b\u1eadt c\u00f3c: B\u00e0i t\u1eadp to\u00e0n th\u00e2n <\/i><\/b><\/p>\n
  Nh\u1ea3y b\u1eadt c\u00f3c l\u00e0 m\u1ed9t b\u00e0i t\u1eadp ph\u1ee9c h\u1ee3p, \u0111\u00f2i h\u1ecfi s\u1ef1 ph\u1ed1i h\u1ee3p c\u1ee7a nhi\u1ec1u nh\u00f3m c\u01a1 c\u00f9ng l\u00fac:<\/p>\n
  \n
  Ph\u1ea7n th\u00e2n d\u01b0\u1edbi: K\u00edch ho\u1ea1t c\u01a1 t\u1ee9 \u0111\u1ea7u, g\u00e2n kheo v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 b\u1eafp ch\u00e2n v\u00e0 c\u01a1 d\u1ea1ng h\u00f4ng nh\u01b0 c\u01a1 m\u00f4ng gi\u1eefa. S\u1ef1 dang r\u1ed9ng ch\u00e2n li\u00ean t\u1ee5c gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh c\u1ee7a h\u00f4ng.<\/li>\n
  Ph\u1ea7n th\u00e2n tr\u00ean v\u00e0 core: C\u00e1c \u0111\u1ed9ng t\u00e1c \u0111\u01b0a tay l\u00ean xu\u1ed1ng li\u00ean t\u1ee5c k\u00edch ho\u1ea1t c\u01a1 vai, c\u01a1 l\u01b0ng tr\u00ean v\u00e0 c\u01a1 c\u00e1nh tay. C\u01a1 trung t\u00e2m (core) lu\u00f4n ph\u1ea3i si\u1ebft \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh th\u00e2n m\u00ecnh v\u00e0 duy tr\u00ec th\u0103ng b\u1eb1ng trong su\u1ed1t qu\u00e1 tr\u00ecnh nh\u1ea3y.<\/li>\n<\/ul>\n
  Ch\u1ea1y b\u1ed9: Chuy\u00ean m\u00f4n h\u00f3a ph\u1ea7n th\u00e2n d\u01b0\u1edbi<\/i><\/b><\/p>\n
  Ch\u1ea1y b\u1ed9 ch\u1ee7 y\u1ebfu t\u1eadp trung v\u00e0o vi\u1ec7c x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ee9c b\u1ec1n \u1edf n\u1eeda d\u01b0\u1edbi c\u01a1 th\u1ec3:<\/p>\n
  \n
  C\u01a1 ch\u00ednh: C\u01a1 t\u1ee9 \u0111\u1ea7u, g\u00e2n kheo v\u00e0 c\u01a1 m\u00f4ng l\u1edbn l\u00e0 c\u00e1c c\u01a1 t\u1ea1o l\u1ef1c ch\u00ednh.<\/li>\n
  C\u01a1 \u1ed5n \u0111\u1ecbnh: C\u01a1 b\u1ee5ng d\u01b0\u1edbi v\u00e0 l\u01b0ng d\u01b0\u1edbi \u0111\u00f3ng vai tr\u00f2 \u1ed5n \u0111\u1ecbnh t\u01b0 th\u1ebf nh\u01b0ng kh\u00f4ng \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t m\u1ea1nh m\u1ebd nh\u01b0 c\u00e1c chuy\u1ec3n \u0111\u1ed9ng tay v\u00e0 ch\u00e2n \u0111\u1ed3ng th\u1eddi c\u1ee7a nh\u1ea3y b\u1eadt v\u00f3c.<\/li>\n<\/ul>\n
  Nh\u01b0 v\u1eady, nh\u1ea3y b\u1eadt c\u00f3c ph\u00f9 h\u1ee3p \u0111\u1ec3 ph\u00e1t tri\u1ec3n s\u1ee9c b\u1ec1n c\u01a1 b\u1eafp to\u00e0n th\u00e2n v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p th\u1ea7n kinh – c\u01a1.<\/p>\n
  \n
  \n $\"Mu\u1ed1n$ \n <\/div>
  \n
  Nh\u1ea3y b\u1eadt c\u00f3c l\u00e0 b\u00e0i t\u1eadp to\u00e0n th\u00e2n.<\/p>\n<\/figcaption><\/figure>\n
  3. L\u1ee3i \u00edch v\u1edbi s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng<\/h2>\n
  S\u1ee9c kh\u1ecfe tim m\u1ea1ch <\/i><\/b><\/p>\n
  \n
  Ch\u1ea1y b\u1ed9: Th\u01b0\u1eddng \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u1edf tr\u1ea1ng th\u00e1i hi\u1ebfu kh\u00ed (aerobic) \u1ed5n \u0111\u1ecbnh, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n ph\u1ed5i v\u00e0 hi\u1ec7u qu\u1ea3 b\u01a1m m\u00e1u c\u1ee7a tim qua th\u1eddi gian d\u00e0i.<\/li>\n
  Nh\u1ea3y b\u1eadt c\u00f3c: Tuy\u1ec7t v\u1eddi cho c\u00e1c b\u00e0i t\u1eadp HIIT<\/a>. Kh\u1ea3 n\u0103ng t\u0103ng nh\u1ecbp tim \u0111\u1ed9t ng\u1ed9t v\u00e0 duy tr\u00ec \u1edf m\u1ee9c cao trong th\u1eddi gian ng\u1eafn khi\u1ebfn n\u00f3 tr\u1edf th\u00e0nh c\u00f4ng c\u1ee5 \u0111\u1eafc l\u1ef1c \u0111\u1ec3 c\u1ea3i thi\u1ec7n c\u00f4ng su\u1ea5t hi\u1ebfu kh\u00ed v\u00e0 trao \u0111\u1ed5i ch\u1ea5t sau t\u1eadp luy\u1ec7n (EPOC).<\/li>\n<\/ul>\n
  T\u00e1c \u0111\u1ed9ng l\u00ean x\u01b0\u01a1ng kh\u1edbp v\u00e0 nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng<\/i><\/b><\/p>\n
  \n
  Ch\u1ea1y b\u1ed9: L\u1ef1c t\u00e1c \u0111\u1ed9ng l\u1eb7p l\u1ea1i l\u00ean c\u00e1c kh\u1edbp \u0111\u1ea7u g\u1ed1i, m\u1eaft c\u00e1 ch\u00e2n v\u00e0 h\u00f4ng c\u00f3 th\u1ec3 l\u00ean t\u1edbi 2,5 l\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3. \u0110i\u1ec1u n\u00e0y ti\u1ec1m \u1ea9n nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng qu\u00e1 t\u1ea3i nh\u01b0 vi\u00eam c\u00e2n gan ch\u00e2n, ch\u1ea5n th\u01b0\u01a1ng s\u1ee5n kh\u1edbp n\u1ebfu kh\u00f4ng c\u00f3 gi\u00e0y v\u00e0 k\u1ef9 thu\u1eadt ch\u1ea1y \u0111\u00fang.<\/li>\n
  Nh\u1ea3y b\u1eadt c\u00f3c: D\u00f9 l\u00e0 t\u00e1c \u0111\u1ed9ng m\u1ea1nh nh\u01b0ng t\u00e1c \u0111\u1ed9ng l\u1ef1c th\u01b0\u1eddng nh\u1eb9 h\u01a1n so v\u1edbi ch\u1ea1y b\u1ed9 qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i.<\/li>\n<\/ul>\n
  4. Chi\u1ebfn l\u01b0\u1ee3c t\u1ed1i \u01b0u<\/h2>\n
  Nh\u1ea3y b\u1eadt c\u00f3c cho HIIT v\u00e0 kh\u1edfi \u0111\u1ed9ng:<\/i> S\u1eed d\u1ee5ng nh\u1ea3y b\u1eadt c\u00f3c \u0111\u1ec3 nhanh ch\u00f3ng t\u0103ng nh\u1ecbp tim v\u00e0 l\u00e0m n\u00f3ng c\u01a1 b\u1eafp to\u00e0n th\u00e2n. T\u00edch h\u1ee3p ch\u00fang v\u00e0o c\u00e1c chu\u1ed7i b\u00e0i t\u1eadp HIIT (v\u00ed d\u1ee5: 45 gi\u00e2y nh\u1ea3y b\u1eadt c\u00f3c,15 gi\u00e2y ngh\u1ec9) \u0111\u1ec3 t\u1ed1i \u0111a h\u00f3a hi\u1ec7u \u1ee9ng \u0111\u1ed1t m\u1ee1.<\/p>\n
  Ch\u1ea1y b\u1ed9 cho s\u1ee9c b\u1ec1n: <\/i>D\u00e0nh c\u00e1c bu\u1ed5i t\u1eadp \u0111\u1ec3 ch\u1ea1y b\u1ed9 nh\u1eb1m x\u00e2y d\u1ef1ng s\u1ee9c b\u1ec1n tim m\u1ea1ch d\u00e0i h\u1ea1n (LISS – Low-Intensity Steady State) v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh chuy\u00ean bi\u1ec7t cho ph\u1ea7n th\u00e2n d\u01b0\u1edbi.<\/p>\n
  \n
  \n
  T\u00f3m l\u1ea1i<\/b>, n\u1ebfu b\u1ea1n c\u1ea7n m\u1ed9t c\u00f4ng c\u1ee5 linh ho\u1ea1t, ti\u1ebft ki\u1ec7m th\u1eddi gian, t\u00e1c \u0111\u1ed9ng to\u00e0n th\u00e2n h\u00e3y ch\u1ecdn nh\u1ea3y b\u1eadt c\u00f3c. N\u1ebfu b\u1ea1n c\u1ea7n \u0111\u1ed1t ch\u00e1y calo t\u1ed1i \u0111a, x\u00e2y d\u1ef1ng s\u1ee9c b\u1ec1n v\u00e0 t\u1eadp trung v\u00e0o s\u1ee9c m\u1ea1nh ch\u00e2n \u2013 ch\u1ea1y b\u1ed9 l\u00e0 l\u1ef1a ch\u1ecdn kh\u00f4ng th\u1ec3 thay th\u1ebf. B\u1eb1ng c\u00e1ch hi\u1ec3u r\u00f5 c\u01a1 ch\u1ebf, m\u1ee5c \u0111\u00edch c\u1ee7a t\u1eebng b\u00e0i t\u1eadp, b\u1ea1n c\u00f3 th\u1ec3 thi\u1ebft k\u1ebf m\u1ed9t l\u1ecbch tr\u00ecnh r\u00e8n luy\u1ec7n th\u1ec3 ch\u1ea5t v\u00e0 gi\u1eef d\u00e1ng to\u00e0n di\u1ec7n.<\/p>\n<\/p><\/div>\n<\/div>\n
  \n $\"C\u00e1ch$ <\/a>C\u00e1ch ch\u1ea1y b\u1ed9 sau tu\u1ed5i 40 \u0111\u1ec3 gi\u1ea3m m\u1ee1 m\u00e0 kh\u00f4ng h\u1ea1i kh\u1edbp<\/a><\/p>\n
  SK\u0110S – Ch\u1ea1y b\u1ed9 sau tu\u1ed5i 40 kh\u00f4ng ch\u1ec9 gi\u00fap ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng v\u00e0 gi\u1ea3m m\u1ee1 hi\u1ec7u qu\u1ea3 m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, tinh th\u1ea7n. Tuy nhi\u00ean, vi\u1ec7c t\u1eadp \u0111\u00fang c\u00e1ch v\u00e0 b\u1ea3o v\u1ec7 kh\u1edbp l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t \u0111\u1ec3 duy tr\u00ec th\u00f3i quen n\u00e0y l\u00e2u d\u00e0i m\u00e0 kh\u00f4ng g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng…<\/p>\n<\/div>\n
  M\u1eddi xem th\u00eam video \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
  \n
  \n
  4 b\u00ed quy\u1ebft ch\u1ea1y b\u1ed9 d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
  1. Hi\u1ec7u su\u1ea5t \u0111\u1ed1t ch\u00e1y calo c\u1ee7a ch\u1ea1y b\u1ed9 v\u00e0 t\u1eadp b\u1eadt c\u00f3c N\u1ed9i dung 1. Hi\u1ec7u su\u1ea5t \u0111\u1ed1t ch\u00e1y calo c\u1ee7a ch\u1ea1y b\u1ed9 v\u00e0 t\u1eadp b\u1eadt c\u00f3c 2. T\u00e1c \u0111\u1ed9ng l\u00ean nh\u00f3m c\u01a1 3. L\u1ee3i \u00edch v\u1edbi s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng 4. Chi\u1ebfn l\u01b0\u1ee3c t\u1ed1i \u01b0u Khi n\u00f3i \u0111\u1ebfn […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1289","post","type-post","status-publish","format-standard","hentry","category-me-va-be"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1289","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1289"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1289\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1289"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}