\n $\"Ch\u1ed1ng$ <\/a>Ch\u1ed1ng \u0111\u1ea9y bao nhi\u00eau l\u1ea7n l\u00e0 \u0111\u1ee7 \u0111\u1ec3 t\u0103ng c\u01a1 ng\u1ef1c sau tu\u1ed5i 45?<\/a><\/p>\n

SK\u0110S – Sau tu\u1ed5i 45, b\u00e0i t\u1eadp ch\u1ed1ng \u0111\u1ea9y kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng c\u01b0\u1eddng c\u01a1 ng\u1ef1c m\u00e0 c\u00f2n l\u00e0 ‘b\u00e0i test nhanh’ ph\u1ea3n \u00e1nh s\u1ee9c m\u1ea1nh th\u00e2n tr\u00ean, kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 l\u00f5i, m\u1ee9c \u0111\u1ed9 suy gi\u1ea3m th\u1ec3 l\u1ef1c theo tu\u1ed5i. V\u1eady c\u1ea7n ch\u1ed1ng \u0111\u1ea9y bao nhi\u00eau l\u1ea7n l\u00e0 \u0111\u1ee7 \u0111\u1ec3 t\u0103ng c\u01a1 ng\u1ef1c sau tu\u1ed5i 45 v\u00e0 t\u1eadp th\u1ebf n\u00e0o \u0111\u1ec3 c\u1ea3i thi\u1ec7n hi\u1ec7u qu\u1ea3, an to\u00e0n?<\/p>\n<\/div>\n

Theo 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), \u1edf giai \u0111o\u1ea1n trung ni\u00ean, m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n<\/a> kh\u00f4ng ch\u1ec9 l\u00e0 “\u0111\u1ed1t m\u1ee1” m\u00e0 quan tr\u1ecdng h\u01a1n l\u00e0 duy tr\u00ec v\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ed1i c\u01a1 ch\u1ee9c n\u0103ng. C\u01a1 b\u1ee5ng<\/a> kh\u1ecfe gi\u00fap \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf, h\u1ed7 tr\u1ee3 c\u00e1c ho\u1ea1t \u0111\u1ed9ng sinh ho\u1ea1t h\u1eb1ng ng\u00e0y v\u00e0 g\u00f3p ph\u1ea7n t\u1ea1o h\u00ecnh v\u00f2ng eo g\u1ecdn g\u00e0ng h\u01a1n. Sau tu\u1ed5i 50, c\u01a1 th\u1ec3 c\u00f3 kh\u1ea3 n\u0103ng th\u00edch nghi v\u00e0 t\u0103ng c\u01a1<\/a> b\u1eafp n\u1ebfu l\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p.<\/p>\n

1. V\u00ec sao c\u01a1 b\u1ee5ng kh\u00f3 t\u0103ng sau tu\u1ed5i 50?<\/strong><\/h2>\n
T\u1eeb sau tu\u1ed5i 40 – 50, kh\u1ed1i c\u01a1 t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3 b\u1eaft \u0111\u1ea7u suy gi\u1ea3m kho\u1ea3ng 1 – 2% m\u1ed7i n\u0103m n\u1ebfu kh\u00f4ng t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh. \u0110\u1ed3ng th\u1eddi, s\u1ef1 suy gi\u1ea3m hormone t\u0103ng tr\u01b0\u1edfng v\u00e0 testosterone khi\u1ebfn qu\u00e1 tr\u00ecnh x\u00e2y d\u1ef1ng c\u01a1 m\u1edbi di\u1ec5n ra ch\u1eadm h\u01a1n. <\/p>\n
Nhi\u1ec1u ng\u01b0\u1eddi t\u1eadp trung qu\u00e1 nhi\u1ec1u v\u00e0o cardio<\/a> k\u00e9o d\u00e0i nh\u01b0 \u0111i b\u1ed9 nhanh ho\u1eb7c ch\u1ea1y b\u1ed9, trong khi c\u00e1c h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng n\u00e0y kh\u00f4ng \u0111\u1ee7 k\u00edch th\u00edch \u0111\u1ec3 duy tr\u00ec c\u01a1 b\u1ee5ng. K\u1ebft qu\u1ea3 l\u00e0 c\u00e2n n\u1eb7ng c\u00f3 th\u1ec3 kh\u00f4ng t\u0103ng nhi\u1ec1u nh\u01b0ng v\u00f2ng b\u1ee5ng v\u1eabn k\u00e9m s\u0103n ch\u1eafc.<\/p>\n
Ngo\u00e0i ra, c\u00e1c b\u00e0i g\u1eadp b\u1ee5ng<\/a> truy\u1ec1n th\u1ed1ng n\u1eb1m s\u00e0n kh\u00f4ng c\u00f2n ph\u00f9 h\u1ee3p v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi tr\u00ean 50 tu\u1ed5i do l\u00e0m t\u0103ng \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng th\u1eaft l\u01b0ng v\u00e0 c\u1ed5. V\u00ec v\u1eady, theo BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y, n\u00ean \u01b0u ti\u00ean b\u00e0i t\u1eadp \u0111\u1ee9ng, v\u1eadn \u0111\u1ed9ng c\u00f3 ki\u1ec3m so\u00e1t, k\u1ebft h\u1ee3p th\u0103ng b\u1eb1ng v\u00e0 s\u1ee9c m\u1ea1nh.<\/p>\n
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\n $\"M\u1ed9t$ \n <\/div>
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C\u01a1 b\u1ee5ng kh\u1ecfe gi\u00fap \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf, h\u1ed7 tr\u1ee3 c\u00e1c ho\u1ea1t \u0111\u1ed9ng sinh ho\u1ea1t h\u1eb1ng ng\u00e0y v\u00e0 g\u00f3p ph\u1ea7n t\u1ea1o h\u00ecnh v\u00f2ng eo g\u1ecdn g\u00e0ng h\u01a1n.<\/p>\n<\/figcaption><\/figure>\n
2. B\u00e0i t\u1eadp xoay th\u00e2n tr\u00ean khi \u0111\u1ee9ng gi\u00fap t\u0103ng c\u01a1 b\u1ee5ng hi\u1ec7u qu\u1ea3, an to\u00e0n<\/strong><\/h2>\n
M\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 cao cho ng\u01b0\u1eddi tr\u00ean 50 tu\u1ed5i l\u00e0 \u0111\u1ed9ng t\u00e1c xoay th\u00e2n tr\u00ean khi \u0111\u1ee9ng. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp v\u00e0o c\u01a1 b\u1ee5ng ch\u00e9o, nh\u00f3m c\u01a1 quy\u1ebft \u0111\u1ecbnh \u0111\u1ed9 g\u1ecdn c\u1ee7a v\u00f2ng eo v\u00e0 kh\u1ea3 n\u0103ng \u1ed5n \u0111\u1ecbnh th\u00e2n ng\u01b0\u1eddi.<\/p>\n
\u01afu \u0111i\u1ec3m c\u1ee7a b\u00e0i t\u1eadp xoay th\u00e2n tr\u00ean:<\/em><\/p>\n
– \u00cdt \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng v\u00e0 kh\u1edbp.<\/p>\n
– C\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u1edf nh\u00e0, kh\u00f4ng c\u1ea7n thi\u1ebft b\u1ecb ph\u1ee9c t\u1ea1p.<\/p>\n
– Ph\u00f9 h\u1ee3p v\u1edbi c\u1ea3 nam v\u00e0 n\u1eef trung ni\u00ean.<\/p>\n
– D\u1ec5 \u0111i\u1ec1u ch\u1ec9nh c\u01b0\u1eddng \u0111\u1ed9 theo th\u1ec3 tr\u1ea1ng.<\/p>\n
Khi th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt, \u0111\u1ed9ng t\u00e1c xoay th\u00e2n tr\u00ean gi\u00fap k\u00edch ho\u1ea1t s\u00e2u c\u00e1c s\u1ee3i c\u01a1 b\u1ee5ng, t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t th\u00e2n m\u00ecnh v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf \u0111\u1ee9ng – ng\u1ed3i trong sinh ho\u1ea1t h\u1eb1ng ng\u00e0y.<\/p>\n
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\n $\"M\u1ed9t$ \n <\/div>
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Xoay th\u00e2n tr\u00ean khi \u0111\u1ee9ng l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp v\u00e0o c\u01a1 b\u1ee5ng ch\u00e9o, nh\u00f3m c\u01a1 quy\u1ebft \u0111\u1ecbnh \u0111\u1ed9 g\u1ecdn c\u1ee7a v\u00f2ng eo v\u00e0 kh\u1ea3 n\u0103ng \u1ed5n \u0111\u1ecbnh th\u00e2n ng\u01b0\u1eddi.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/b><\/em><\/p>\n
– \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng h\u00f4ng, tr\u1ecdng l\u01b0\u1ee3ng ph\u00e2n b\u1ed1 \u0111\u1ec1u l\u00ean hai b\u00e0n ch\u00e2n.<\/p>\n
– Gi\u1eef b\u00e0n ch\u00e2n c\u1ed1 \u0111\u1ecbnh, si\u1ebft nh\u1eb9 c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 m\u00f4ng.<\/p>\n
– Xoay ph\u1ea7n th\u00e2n tr\u00ean sang ph\u1ea3i r\u1ed3i sang tr\u00e1i m\u1ed9t c\u00e1ch ch\u1eadm r\u00e3i, c\u00f3 ki\u1ec3m so\u00e1t.<\/p>\n
– Th\u1edf ra khi xoay, h\u00edt v\u00e0o khi tr\u1edf v\u1ec1 v\u1ecb tr\u00ed trung t\u00e2m.<\/p>\n
– Th\u1ef1c hi\u1ec7n 25 l\u1ea7n m\u1ed7i hi\u1ec7p, t\u1ed5ng c\u1ed9ng 3 hi\u1ec7p.<\/p>\n
L\u01b0u \u00fd, v\u1edbi ng\u01b0\u1eddi \u0111\u00e3 quen v\u1eadn \u0111\u1ed9ng, c\u00f3 th\u1ec3 c\u1ea7m th\u00eam t\u1ea1 tay nh\u1eb9 ho\u1eb7c b\u00f3ng t\u1eadp \u0111\u1eb7t tr\u01b0\u1edbc ng\u1ef1c \u0111\u1ec3 t\u0103ng m\u1ee9c \u0111\u1ed9 th\u1eed th\u00e1ch cho c\u01a1 b\u1ee5ng. Tuy nhi\u00ean, tr\u1ecdng l\u01b0\u1ee3ng t\u1ea1 n\u00ean v\u1eeba ph\u1ea3i, \u01b0u ti\u00ean c\u1ea3m nh\u1eadn c\u01a1 h\u01a1n l\u00e0 n\u00e2ng n\u1eb7ng.<\/p>\n
3. C\u00e1ch t\u1eadp hi\u1ec7u qu\u1ea3, tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng<\/strong><\/h2>\n\n
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$\"3$ <\/a>
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3 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n nh\u1ea5t gi\u00fap t\u0103ng c\u01a1 b\u1eafp v\u00e0 s\u1ef1 d\u1ebbo dai<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
\u0110\u1ec3 b\u00e0i t\u1eadp mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u0103ng c\u01a1, \u0111\u1ed3ng th\u1eddi tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng: <\/em><\/p>\n
– Ng\u01b0\u1eddi c\u00f3 ti\u1ec1n s\u1eed \u0111au l\u01b0ng d\u01b0\u1edbi, tho\u00e1i h\u00f3a c\u1ed9t s\u1ed1ng<\/a> ho\u1eb7c tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m<\/a> c\u1ea7n th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c v\u1edbi bi\u00ean \u0111\u1ed9 nh\u1ecf, t\u1ed1c \u0111\u1ed9 ch\u1eadm v\u00e0 lu\u00f4n gi\u1eef c\u01a1 b\u1ee5ng c\u0103ng nh\u1eb9. N\u1ebfu xu\u1ea5t hi\u1ec7n c\u1ea3m gi\u00e1c \u0111au nh\u00f3i \u1edf l\u01b0ng ho\u1eb7c h\u00f4ng, n\u00ean d\u1eebng t\u1eadp v\u00e0 tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 y h\u1ecdc th\u1ec3 thao.<\/p>\n
– B\u00e0i t\u1eadp xoay th\u00e2n tr\u00ean ch\u1ec9 ph\u00e1t huy hi\u1ec7u qu\u1ea3 khi \u0111\u01b0\u1ee3c k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 sinh ho\u1ea1t h\u1ee3p l\u00fd. M\u1ed9t b\u1eefa \u0103n \u0111\u1ee7 protein gi\u00fap ph\u1ee5c h\u1ed3i c\u01a1, b\u1ed5 sung ch\u1ea5t x\u01a1 h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t m\u1ee1 b\u1ee5ng v\u00e0 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c s\u1ebd t\u1ea1o \u0111i\u1ec1u ki\u1ec7n \u0111\u1ec3 c\u01a1 b\u1eafp th\u00edch nghi t\u1ed1t h\u01a1n v\u1edbi t\u1eadp luy\u1ec7n.<\/p>\n
– Duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n: V\u1edbi ng\u01b0\u1eddi tr\u00ean 50 tu\u1ed5i, s\u1ef1 ki\u00ean tr\u00ec v\u00e0 \u0111\u1ec1u \u0111\u1eb7n quan tr\u1ecdng h\u01a1n c\u01b0\u1eddng \u0111\u1ed9 cao. Ch\u1ec9 c\u1ea7n th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp xoay th\u00e2n tr\u00ean 3 – 4 bu\u1ed5i m\u1ed7i tu\u1ea7n, k\u1ebft h\u1ee3p th\u00eam c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh to\u00e0n th\u00e2n v\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p l\u00fd, v\u00f2ng eo s\u1ebd d\u1ea7n c\u1ea3i thi\u1ec7n theo th\u1eddi gian.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/font><\/p>\n
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C\u00f3 n\u00ean b\u1ed5 sung qu\u00e1 nhi\u1ec1u protein \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp khi gym.<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
Ch\u1ed1ng \u0111\u1ea9y bao nhi\u00eau l\u1ea7n l\u00e0 \u0111\u1ee7 \u0111\u1ec3 t\u0103ng c\u01a1 ng\u1ef1c sau tu\u1ed5i 45? SK\u0110S – Sau tu\u1ed5i 45, b\u00e0i t\u1eadp ch\u1ed1ng \u0111\u1ea9y kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng c\u01b0\u1eddng c\u01a1 ng\u1ef1c m\u00e0 c\u00f2n l\u00e0 ‘b\u00e0i test nhanh’ ph\u1ea3n \u00e1nh s\u1ee9c m\u1ea1nh th\u00e2n tr\u00ean, kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 l\u00f5i, m\u1ee9c \u0111\u1ed9 suy gi\u1ea3m th\u1ec3 l\u1ef1c theo […]<\/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-1468","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\/1468","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=1468"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1468\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1468"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}