\n $\"B\u00e0i$ <\/a>B\u00e0i t\u1eadp 7 ph\u00fat bu\u1ed5i s\u00e1ng gi\u00fap t\u0103ng c\u01a1 cho tu\u1ed5i 50<\/a><\/p>\n

SK\u0110S \u2013 \u1ede tu\u1ed5i 50, nhi\u1ec1u ng\u01b0\u1eddi c\u1ea3m th\u1ea5y c\u1ee9ng c\u01a1 v\u00e0o bu\u1ed5i s\u00e1ng, khi\u1ebfn c\u01a1 th\u1ec3 \u00ec \u1ea1ch v\u00e0 kh\u00f3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 khi t\u1eadp luy\u1ec7n sau \u0111\u00f3. M\u1ed9t chu\u1ed7i b\u00e0i t\u1eadp 7 ph\u00fat bu\u1ed5i s\u00e1ng c\u00f3 th\u1ec3 k\u00edch ho\u1ea1t to\u00e0n b\u1ed9 h\u1ec7 v\u1eadn \u0111\u1ed9ng, t\u0103ng l\u01b0u th\u00f4ng m\u00e1u v\u00e0 h\u1ed7 tr\u1ee3 t\u0103ng c\u01a1 m\u1ed9t c\u00e1ch an to\u00e0n.<\/p>\n<\/div>\n

1. Ph\u01b0\u01a1ng ph\u00e1p 2-2-2 l\u00e0 g\u00ec?<\/strong><\/h2>\nTheo BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y, nguy\u00ean BS. \u0111\u1ed9i tuy\u1ec3n b\u00f3ng \u0111\u00e1 nam Qu\u1ed1c gia v\u00e0 U23 Vi\u1ec7t Nam, ph\u01b0\u01a1ng ph\u00e1p 2-2-2 l\u00e0 m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c t\u1eadp luy\u1ec7n th\u00f4ng minh gi\u00fap t\u0103ng c\u01a1<\/a> hi\u1ec7u qu\u1ea3. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y kh\u00f4ng ch\u1ec9 b\u1ea3o v\u1ec7 h\u1ec7 v\u1eadn \u0111\u1ed9ng m\u00e0 c\u00f2n t\u1ed1i \u01b0u th\u1eddi gian cho ng\u01b0\u1eddi t\u1eadp.<\/p>\n
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\n $\"T\u0103ng$ \n <\/div>
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Sau tu\u1ed5i 40, kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i c\u1ee7a c\u01a1, g\u00e2n v\u00e0 h\u1ec7 th\u1ea7n kinh trung \u01b0\u01a1ng suy gi\u1ea3m r\u00f5 r\u1ec7t.<\/p>\n<\/figcaption><\/figure>\n
1.1. Ba nguy\u00ean t\u1eafc c\u1ed1t l\u00f5i c\u1ee7a ph\u01b0\u01a1ng ph\u00e1p 2-2-2<\/h3>\n
Ph\u01b0\u01a1ng ph\u00e1p 2-2-2 \u0111\u01b0\u1ee3c x\u00e2y d\u1ef1ng d\u1ef1a tr\u00ean ba nguy\u00ean t\u1eafc \u0111\u01a1n gi\u1ea3n nh\u01b0ng khoa h\u1ecdc:<\/p>\n
– 2 bu\u1ed5i t\u1eadp m\u1ed7i tu\u1ea7n.<\/p>\n
– 2 hi\u1ec7p t\u1eadp n\u1eb7ng cho m\u1ed7i b\u00e0i t\u1eadp.<\/p>\n
– 2\u20133 ng\u00e0y ngh\u1ec9 gi\u1eefa c\u00e1c bu\u1ed5i t\u1eadp.<\/p>\n
H\u1ec7 th\u1ed1ng n\u00e0y t\u1eadn d\u1ee5ng c\u01a1 ch\u1ebf k\u00edch th\u00edch t\u1ed1i thi\u1ec3u, hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a, t\u1eadp trung v\u00e0o l\u1ef1c c\u0103ng c\u01a1 h\u1ecdc cao, y\u1ebfu t\u1ed1 then ch\u1ed1t k\u00edch ho\u1ea1t qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p protein<\/a> c\u01a1 sau tu\u1ed5i 40<\/a>. Th\u1ef1c t\u1ebf cho th\u1ea5y, nam gi\u1edbi trung ni\u00ean th\u01b0\u1eddng \u0111\u1ea1t ti\u1ebfn b\u1ed9 t\u1ed1t h\u01a1n v\u1edbi kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n<\/a> th\u1ea5p nh\u01b0ng c\u01b0\u1eddng \u0111\u1ed9 cao, thay v\u00ec t\u1eadp nhi\u1ec1u hi\u1ec7p k\u00e9o d\u00e0i g\u00e2y m\u1ec7t m\u1ecfi h\u1ec7 th\u1ea7n kinh v\u00e0 m\u00f4 li\u00ean k\u1ebft.<\/p>\n
1.2. Nh\u1eefng l\u1ee3i \u00edch c\u1ee7a ph\u01b0\u01a1ng ph\u00e1p 2-2-2<\/h3>\n
Ph\u01b0\u01a1ng ph\u00e1p 2-2-2 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng v\u00e0 nh\u1ecbp s\u1ed1ng c\u1ee7a nam gi\u1edbi tr\u00ean 40 tu\u1ed5i:<\/p>\n
– T\u1eadp to\u00e0n th\u00e2n hi\u1ec7u qu\u1ea3: M\u1ed7i nh\u00f3m c\u01a1 \u0111\u01b0\u1ee3c k\u00edch th\u00edch 2 l\u1ea7n\/tu\u1ea7n.<\/p>\n
– Ph\u1ee5c h\u1ed3i t\u1ed1i \u01b0u: C\u00f3 \u00edt nh\u1ea5t 48 – 72 gi\u1edd ngh\u1ec9 gi\u1eefa c\u00e1c bu\u1ed5i.<\/p>\n
– Th\u00e2n thi\u1ec7n v\u1edbi kh\u1edbp: Khi l\u01b0\u1ee3ng th\u1ea5p gi\u00fap gi\u1ea3m hao m\u00f2n m\u00f4.<\/p>\n
– Duy tr\u00ec \u0111\u1ed9ng l\u1ef1c: M\u1ed7i hi\u1ec7p t\u1eadp \u0111\u1ec1u c\u00f3 m\u1ee5c ti\u00eau r\u00f5 r\u00e0ng.<\/p>\n
– Ph\u00f9 h\u1ee3p l\u1ecbch tr\u00ecnh b\u1eadn r\u1ed9n: M\u1ed7i bu\u1ed5i ch\u1ec9 45 – 60 ph\u00fat.<\/p>\n
2. V\u00ec sao ph\u01b0\u01a1ng ph\u00e1p 2-2-2 ph\u00f9 h\u1ee3p v\u1edbi nam gi\u1edbi tr\u00ean 40?<\/strong><\/h2>\nSau tu\u1ed5i 40, kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i c\u1ee7a c\u01a1, g\u00e2n v\u00e0 h\u1ec7 th\u1ea7n kinh trung \u01b0\u01a1ng suy gi\u1ea3m r\u00f5 r\u1ec7t. Ph\u01b0\u01a1ng ph\u00e1p 2-2-2 gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1 n\u00e0y b\u1eb1ng c\u00e1ch gi\u1ea3m stress <\/a>chuy\u1ec3n h\u00f3a v\u00e0 vi ch\u1ea5n th\u01b0\u01a1ng<\/a> t\u00edch l\u0169y, \u0111\u1ed3ng th\u1eddi v\u1eabn duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 k\u00edch th\u00edch c\u1ea7n thi\u1ebft cho t\u0103ng tr\u01b0\u1edfng c\u01a1.<\/p>\n
\n
\n $\"T\u0103ng$ \n <\/div>
\n
Ph\u01b0\u01a1ng ph\u00e1p 2-2-2 \u0111\u01b0\u1ee3c xem l\u00e0 gi\u1ea3i ph\u00e1p t\u1eadp luy\u1ec7n th\u00f4ng minh, gi\u00fap duy tr\u00ec, t\u0103ng c\u01a1 b\u1eafp v\u00e0 b\u1ea3o v\u1ec7 h\u1ec7 v\u1eadn \u0111\u1ed9ng.<\/p>\n<\/figcaption><\/figure>\n
M\u1ed7i bu\u1ed5i t\u1eadp theo ph\u01b0\u01a1ng ph\u00e1p 2-2-2 th\u01b0\u1eddng xoay quanh 4 ki\u1ec3u chuy\u1ec3n \u0111\u1ed9ng c\u01a1 b\u1ea3n, gi\u00fap huy \u0111\u1ed9ng t\u1ed1i \u0111a c\u00e1c nh\u00f3m c\u01a1 l\u1edbn v\u00e0 t\u1ed1i \u01b0u hi\u1ec7u qu\u1ea3 th\u1ea7n kinh – c\u01a1:<\/p>\n
– Nh\u00f3m squat (\u01b0u th\u1ebf \u0111\u1ea7u g\u1ed1i): Squat<\/a> truy\u1ec1n th\u1ed1ng, squat tr\u01b0\u1edbc.<\/p>\n
– Nh\u00f3m g\u1eadp h\u00f4ng (\u01b0u th\u1ebf h\u00f4ng): N\u00e2ng t\u1ea1, ch\u00e0o bu\u1ed5i s\u00e1ng.<\/p>\n
– Nh\u00f3m \u0111\u1ea9y: \u0110\u1ea9y t\u1ea1 ng\u1ef1c, \u0111\u1ea9y t\u1ea1 nghi\u00eang, \u0111\u1ea9y vai.<\/p>\n
– Nh\u00f3m k\u00e9o: K\u00e9o x\u00e0, ch\u00e8o thuy\u1ec1n, k\u00e9o c\u00e1p.<\/p>\n
\u0110\u1ec3 h\u1ea1n ch\u1ebf qu\u00e1 t\u1ea3i l\u1eb7p l\u1ea1i, ng\u01b0\u1eddi t\u1eadp n\u00ean lu\u00e2n phi\u00ean tr\u1ecdng t\u00e2m v\u1eadn \u0111\u1ed9ng gi\u1eefa hai bu\u1ed5i, qua \u0111\u00f3 gi\u1ea3m \u00e1p l\u1ef1c l\u00ean kh\u1edbp g\u1ed1i<\/a> v\u00e0 c\u1ed9t s\u1ed1ng th\u1eaft l\u01b0ng, nh\u1eefng v\u1ecb tr\u00ed d\u1ec5 t\u1ed5n th\u01b0\u01a1ng \u1edf nam gi\u1edbi trung ni\u00ean.<\/p>\n
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$\"B\u00e0i$ <\/a>
\n
B\u00e0i t\u1eadp \u0111\u1ee9ng 6 ph\u00fat gi\u00fap t\u0103ng c\u01a1 hi\u1ec7u qu\u1ea3 h\u01a1n plank sau tu\u1ed5i 50<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
3. V\u00ec sao ch\u1ec9 2 hi\u1ec7p t\u1eadp l\u00e0 \u0111\u1ee7 t\u0103ng c\u01a1?<\/strong><\/h2>\n
Trong ph\u01b0\u01a1ng ph\u00e1p 2-2-2, m\u1ed7i hi\u1ec7p t\u1eadp \u0111\u1ec1u \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n v\u1edbi m\u1ee9c \u0111\u1ed9 t\u1eadp trung cao v\u00e0 g\u1ea7n ng\u01b0\u1ee1ng m\u1ecfi, t\u1ea1o ra l\u1ef1c c\u0103ng c\u01a1 h\u1ecdc t\u1ed1i \u01b0u, y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t cho t\u0103ng c\u01a1 \u1edf nam gi\u1edbi trung ni\u00ean.<\/p>\n
Vi\u1ec7c gi\u1edbi h\u1ea1n s\u1ed1 hi\u1ec7p gi\u00fap gi\u1ea3m m\u1ec7t m\u1ecfi to\u00e0n th\u00e2n v\u00e0 h\u1ec7 th\u1ea7n kinh, duy tr\u00ec k\u1ef9 thu\u1eadt chu\u1ea9n trong t\u1eebng hi\u1ec7p, gi\u1ea3m nguy c\u01a1 vi\u00eam g\u00e2n <\/a>v\u00e0 ch\u1ea5n th\u01b0\u01a1ng qu\u00e1 t\u1ea3i, gi\u1eef \u0111\u1ed9ng l\u1ef1c t\u1eadp luy\u1ec7n l\u00e2u d\u00e0i. \u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t c\u00f3 l\u1ee3i cho nam gi\u1edbi tr\u00ean 40 tu\u1ed5i, nh\u00f3m c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i g\u00e2n v\u00e0 m\u00f4 li\u00ean k\u1ebft k\u00e9o d\u00e0i h\u01a1n so v\u1edbi ng\u01b0\u1eddi tr\u1ebb.<\/p>\n
Ph\u01b0\u01a1ng ph\u00e1p 2-2-2 l\u00e0 m\u00f4 h\u00ecnh t\u1eadp luy\u1ec7n t\u1ed1i gi\u1ea3n nh\u01b0ng khoa h\u1ecdc, \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p v\u1edbi nam gi\u1edbi tr\u00ean 40 tu\u1ed5i \u0111ang t\u00ecm ki\u1ebfm gi\u1ea3i ph\u00e1p t\u0103ng c\u01a1 an to\u00e0n, b\u1ec1n v\u1eefng v\u00e0 hi\u1ec7u qu\u1ea3. <\/p>\n
Thay v\u00ec theo \u0111u\u1ed5i kh\u1ed1i l\u01b0\u1ee3ng l\u1edbn d\u1ec5 d\u1eabn \u0111\u1ebfn qu\u00e1 t\u1ea3i, ph\u01b0\u01a1ng ph\u00e1p n\u00e0y t\u1eadp trung v\u00e0o ch\u1ea5t l\u01b0\u1ee3ng k\u00edch th\u00edch, ph\u1ee5c h\u1ed3i \u0111\u1ea7y \u0111\u1ee7 v\u00e0 b\u1ea3o v\u1ec7 h\u1ec7 v\u1eadn \u0111\u1ed9ng. Th\u1eddi gian ng\u1eafn v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 h\u1ee3p l\u00fd, 2-2-2 kh\u00f4ng ch\u1ec9 ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u m\u00e0 c\u00f2n l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1i \u01b0u cho nh\u1eefng ng\u01b0\u1eddi \u0111\u00e3 t\u1eadp l\u00e2u n\u0103m mu\u1ed1n duy tr\u00ec phong \u0111\u1ed9 v\u00e0 s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/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
<\/p>\n","protected":false},"excerpt":{"rendered":"
B\u00e0i t\u1eadp 7 ph\u00fat bu\u1ed5i s\u00e1ng gi\u00fap t\u0103ng c\u01a1 cho tu\u1ed5i 50 SK\u0110S \u2013 \u1ede tu\u1ed5i 50, nhi\u1ec1u ng\u01b0\u1eddi c\u1ea3m th\u1ea5y c\u1ee9ng c\u01a1 v\u00e0o bu\u1ed5i s\u00e1ng, khi\u1ebfn c\u01a1 th\u1ec3 \u00ec \u1ea1ch v\u00e0 kh\u00f3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 khi t\u1eadp luy\u1ec7n sau \u0111\u00f3. M\u1ed9t chu\u1ed7i b\u00e0i t\u1eadp 7 ph\u00fat bu\u1ed5i s\u00e1ng c\u00f3 th\u1ec3 k\u00edch ho\u1ea1t to\u00e0n b\u1ed9 […]<\/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-1558","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\/1558","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=1558"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1558\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1558"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1558"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1558"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}