\n $\"B\u00e0i$ <\/a>B\u00e0i t\u1eadp \u0111i b\u1ed9 5 ph\u00fat m\u1ed7i ng\u00e0y t\u1ed1t nh\u1ea5t gi\u00fap gi\u1ea3m c\u00e2n<\/a><\/p>\n

SK\u0110S – \u0110i b\u1ed9 l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 nh\u1eb9, ph\u00f9 h\u1ee3p v\u1edbi nhi\u1ec1u nh\u00f3m \u0111\u1ed1i t\u01b0\u1ee3ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 ph\u1ee5 n\u1eef th\u1eeba c\u00e2n ho\u1eb7c \u00edt ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c. Vi\u1ec7c duy tr\u00ec th\u00f3i quen \u0111i b\u1ed9 th\u01b0\u1eddng xuy\u00ean, ngay c\u1ea3 trong th\u1eddi gian ng\u1eafn, v\u1eabn mang l\u1ea1i hi\u1ec7u qu\u1ea3 c\u1ea3i thi\u1ec7n chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3.<\/p>\n<\/div>\n

1. Gi\u1ea3m c\u00e2n kh\u00f4ng ch\u1ec9 ph\u1ee5 thu\u1ed9c v\u00e0o th\u1eddi gian ch\u1ea1y<\/strong><\/h2>\nTheo BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y (nguy\u00ean BS \u0110\u1ed9i tuy\u1ec3n b\u00f3ng \u0111\u00e1 nam Qu\u1ed1c gia v\u00e0 U23 Vi\u1ec7t Nam), v\u1ec1 m\u1eb7t sinh l\u00fd, gi\u1ea3m c\u00e2n<\/a> x\u1ea3y ra khi c\u01a1 th\u1ec3 t\u1ea1o \u0111\u01b0\u1ee3c th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng, t\u1ee9c l\u01b0\u1ee3ng calo ti\u00eau hao l\u1edbn h\u01a1n l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o. T\u1eadp th\u1ec3 d\u1ee5c<\/a>, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c b\u00e0i t\u1eadp cardio<\/a>, \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng, c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng tim m\u1ea1ch v\u00e0 th\u00fac \u0111\u1ea9y chuy\u1ec3n h\u00f3a ch\u1ea5t b\u00e9o.<\/p>\n
M\u00e1y ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 gi\u00fap r\u00e8n luy\u1ec7n s\u1ee9c b\u1ec1n m\u00e0 c\u00f2n cho ph\u00e9p \u0111i\u1ec1u ch\u1ec9nh t\u1ed1c \u0111\u1ed9, \u0111\u1ed9 d\u1ed1c v\u00e0 th\u1eddi gian t\u1eadp, ph\u00f9 h\u1ee3p v\u1edbi nhi\u1ec1u \u0111\u1ed1i t\u01b0\u1ee3ng. \u0110\u1eb7c bi\u1ec7t, trong \u0111i\u1ec1u ki\u1ec7n th\u1eddi ti\u1ebft l\u1ea1nh, \u1ea9m ho\u1eb7c m\u01b0a, t\u1eadp luy\u1ec7n trong ph\u00f2ng k\u00edn gi\u00fap duy tr\u00ec th\u00f3i quen v\u1eadn \u0111\u1ed9ng an to\u00e0n v\u00e0 \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n
Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c thay \u0111\u1ed5i r\u00f5 r\u1ec7t v\u1ec1 th\u1ec3 ch\u1ea5t, vi\u1ec7c “l\u00ean m\u00e1y v\u00e0 ch\u1ea1y” m\u1ed9t c\u00e1ch ng\u1eabu h\u1ee9ng l\u00e0 ch\u01b0a \u0111\u1ee7. M\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n c\u1ea7n \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf d\u1ef1a tr\u00ean m\u1ee5c ti\u00eau, th\u1ec3 tr\u1ea1ng v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 ph\u00f9 h\u1ee3p.<\/p>\n
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\n $\"Th\u1eddi$ \n <\/div>
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Nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn ch\u1ea1y v\u1edbi m\u00e1y ch\u1ea1y b\u1ed9 \u0111\u1ec3 gi\u1ea3m c\u00e2n, gi\u1ea3m m\u1ee1 c\u01a1 th\u1ec3.<\/p>\n<\/figcaption><\/figure>\n
2. Ch\u1ea1y HIIT hay ch\u1ea1y b\u1ec1n: L\u1ef1a ch\u1ecdn n\u00e0o t\u1ed1t h\u01a1n \u0111\u1ec3 gi\u1ea3m c\u00e2n?<\/strong><\/h2>\n
BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y cho hay, m\u00e1y ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 l\u00e0 c\u00f4ng c\u1ee5 r\u1ea5t hi\u1ec7u qu\u1ea3 \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y calo v\u00e0 c\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c, nh\u01b0ng hi\u1ec7u qu\u1ea3 ph\u1ee5 thu\u1ed9c l\u1edbn v\u00e0o h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n.<\/p>\n
– V\u1edbi c\u00e1c b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao ng\u1eaft qu\u00e3ng HIIT<\/a> (High-Intensity Interval Training), ng\u01b0\u1eddi t\u1eadp xen k\u1ebd c\u00e1c qu\u00e3ng ch\u1ea1y c\u01b0\u1eddng \u0111\u1ed9 r\u1ea5t cao v\u1edbi giai \u0111o\u1ea1n ph\u1ee5c h\u1ed3i ng\u1eafn. \u01afu \u0111i\u1ec3m c\u1ee7a HIIT l\u00e0 gi\u00fap ti\u00eau hao nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng trong th\u1eddi gian ng\u1eafn v\u00e0 k\u00edch ho\u1ea1t hi\u1ec7n t\u01b0\u1ee3ng t\u0103ng ti\u00eau th\u1ee5 oxy sau t\u1eadp luy\u1ec7n (EPOC). Nh\u1edd \u0111\u00f3, qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u1eabn \u0111\u01b0\u1ee3c duy tr\u00ec \u1edf m\u1ee9c cao trong v\u00e0i gi\u1edd sau khi k\u1ebft th\u00fac bu\u1ed5i t\u1eadp, g\u00f3p ph\u1ea7n h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1.<\/p>\n
– M\u1ed9t bu\u1ed5i HIIT tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 th\u01b0\u1eddng ch\u1ec9 c\u1ea7n kho\u1ea3ng 15 – 20 ph\u00fat, ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi b\u1eadn r\u1ed9n nh\u01b0ng \u0111\u00f2i h\u1ecfi n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c nh\u1ea5t \u0111\u1ecbnh \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n
– Ch\u1ea1y b\u1ec1n ho\u1eb7c t\u1eadp cardio c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p – trung b\u00ecnh (nh\u01b0 ch\u1ea1y ch\u1eadm, \u0111i b\u1ed9 nhanh) c\u1ea7n th\u1eddi gian d\u00e0i h\u01a1n. C\u00e1c bu\u1ed5i ch\u1ea1y nh\u1eb9 n\u00ean k\u00e9o d\u00e0i t\u1ed1i thi\u1ec3u 30 ph\u00fat, trong khi \u0111i b\u1ed9 n\u00ean duy tr\u00ec 40 ph\u00fat tr\u1edf l\u00ean \u0111\u1ec3 c\u01a1 th\u1ec3 b\u1eaft \u0111\u1ea7u huy \u0111\u1ed9ng nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng t\u1eeb m\u1ee1. H\u00ecnh th\u1ee9c n\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng s\u1eed d\u1ee5ng oxy, t\u0103ng s\u1ee9c b\u1ec1n tim ph\u1ed5i v\u00e0 ph\u00f9 h\u1ee3p h\u01a1n v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c ng\u01b0\u1eddi c\u00f3 b\u1ec7nh l\u00fd n\u1ec1n.<\/p>\n
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\n $\"Th\u1eddi$ \n <\/div>
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T\u1eadp luy\u1ec7n c\u00f3 k\u1ebf ho\u1ea1ch k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n an to\u00e0n v\u00e0 b\u1ec1n v\u1eefng.<\/p>\n<\/figcaption><\/figure>\n
3. \u0110i\u1ec1u ch\u1ec9nh th\u1eddi l\u01b0\u1ee3ng v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 theo tr\u00ecnh \u0111\u1ed9 c\u00e1 nh\u00e2n<\/strong><\/h2>\n
V\u1edbi ng\u01b0\u1eddi m\u1edbi t\u1eadp, c\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb n\u00ean \u01b0u ti\u00ean x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng s\u1ee9c b\u1ec1n tr\u01b0\u1edbc khi th\u1eed s\u1ee9c v\u1edbi HIIT. B\u1ea1n n\u00ean b\u1eaft \u0111\u1ea7u \u1edf t\u1ed1c \u0111\u1ed9 c\u00f3 th\u1ec3 duy tr\u00ec tho\u1ea3i m\u00e1i \u00edt nh\u1ea5t 20 ph\u00fat, c\u1ea3m th\u1ea5y h\u01a1i m\u1ec7t nh\u01b0ng v\u1eabn ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c nh\u1ecbp th\u1edf.<\/p>\n
Khi c\u01a1 th\u1ec3 \u0111\u00e3 th\u00edch nghi, t\u1ed1c \u0111\u1ed9 v\u00e0 th\u1eddi l\u01b0\u1ee3ng c\u00f3 th\u1ec3 t\u0103ng d\u1ea7n, sau \u0111\u00f3 m\u1edbi b\u1ed5 sung c\u00e1c bu\u1ed5i HIIT ng\u1eafn \u0111\u1ec3 t\u1ed1i \u01b0u hi\u1ec7u qu\u1ea3 \u0111\u1ed1t m\u1ee1. Vi\u1ec7c t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c<\/a> ngay t\u1eeb \u0111\u1ea7u kh\u00f4ng ch\u1ec9 l\u00e0m gi\u1ea3m \u0111\u1ed9ng l\u1ef1c m\u00e0 c\u00f2n t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng c\u01a1 – x\u01b0\u01a1ng – kh\u1edbp.<\/p>\n
4. Gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng c\u1ea7n k\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n v\u00e0 dinh d\u01b0\u1ee1ng<\/strong><\/h2>\n\n
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$\"4$ <\/a>
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4 th\u00f3i quen h\u00e0ng ng\u00e0y c\u00f3 th\u1ec3 c\u1ea3n tr\u1edf b\u1ea1n gi\u1ea3m c\u00e2n<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
Hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1<\/a> s\u1ebd cao h\u01a1n khi k\u1ebft h\u1ee3p cardio v\u1edbi t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh. S\u1ef1 gia t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 gi\u00fap n\u00e2ng cao chuy\u1ec3n h\u00f3a c\u01a1 b\u1ea3n, ngh\u0129a l\u00e0 c\u01a1 th\u1ec3 \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n ngay c\u1ea3 khi ngh\u1ec9 ng\u01a1i.<\/p>\n
B\u00ean c\u1ea1nh \u0111\u00f3, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t. Vi\u1ec7c t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 s\u1ebd kh\u00f3 mang l\u1ea1i k\u1ebft qu\u1ea3 n\u1ebfu kh\u1ea9u ph\u1ea7n \u0103n gi\u00e0u th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n, nhi\u1ec1u \u0111\u01b0\u1eddng v\u00e0 ch\u1ea5t b\u00e9o x\u1ea5u. M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n khoa h\u1ecdc n\u00ean \u01b0u ti\u00ean carbohydrate ph\u1ee9c t\u1ea1p, protein ch\u1ea5t l\u01b0\u1ee3ng cao, ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh, c\u00f9ng v\u1edbi rau xanh v\u00e0 tr\u00e1i c\u00e2y, nh\u1eb1m h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp v\u00e0 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng l\u00e2u d\u00e0i.<\/p>\n
Tr\u00ean th\u1ef1c t\u1ebf, kh\u00f4ng c\u00f3 m\u1ed9t con s\u1ed1 “chu\u1ea9n” cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi v\u1ec1 th\u1eddi gian ch\u1ea1y tr\u00ean m\u00e1y \u0111\u1ec3 gi\u1ea3m c\u00e2n. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 l\u1ef1a ch\u1ecdn h\u00ecnh th\u1ee9c t\u1eadp ph\u00f9 h\u1ee3p, duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n, t\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 an to\u00e0n v\u00e0 b\u1ec1n v\u1eefng.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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4 b\u00ed quy\u1ebft ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
B\u00e0i t\u1eadp \u0111i b\u1ed9 5 ph\u00fat m\u1ed7i ng\u00e0y t\u1ed1t nh\u1ea5t gi\u00fap gi\u1ea3m c\u00e2n SK\u0110S – \u0110i b\u1ed9 l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 nh\u1eb9, ph\u00f9 h\u1ee3p v\u1edbi nhi\u1ec1u nh\u00f3m \u0111\u1ed1i t\u01b0\u1ee3ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 ph\u1ee5 n\u1eef th\u1eeba c\u00e2n ho\u1eb7c \u00edt ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c. Vi\u1ec7c duy tr\u00ec th\u00f3i quen \u0111i b\u1ed9 th\u01b0\u1eddng xuy\u00ean, […]<\/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-1371","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\/1371","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=1371"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1371\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1371"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1371"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1371"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}