\n $\"Chu\u1ed7i$ <\/a>Chu\u1ed7i b\u00e0i t\u1eadp 15 ph\u00fat gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh h\u01a1n ch\u1ea1y b\u1ed9<\/a><\/p>\n

SK\u0110S \u2013 Sau tu\u1ed5i 50, t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t gi\u1ea3m v\u00e0 kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 n\u1ea1c m\u1ea5t d\u1ea7n khi\u1ebfn vi\u1ec7c gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n. \u1ede giai \u0111o\u1ea1n n\u00e0y, c\u00e1c b\u00e0i t\u1eadp bodyweight \u0111\u01b0\u1ee3c xem l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1i \u01b0u h\u01a1n ch\u1ea1y b\u1ed9.<\/p>\n<\/div>\n

1. T\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n – ch\u00eca kh\u00f3a \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong><\/h2>\nC\u00e1c m\u00f4n th\u1ec3 thao s\u1ee9c b\u1ec1n nh\u01b0 ch\u1ea1y b\u1ed9<\/a>, b\u01a1i l\u1ed9i, \u0111\u1ea1p xe<\/a>, ch\u00e8o thuy\u1ec1n… gi\u00fap c\u01a1 th\u1ec3 ti\u00eau hao m\u1ed9t l\u01b0\u1ee3ng n\u0103ng l\u01b0\u1ee3ng l\u1edbn trong th\u1eddi gian ng\u1eafn m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a>. Khi l\u01b0\u1ee3ng calo \u0111\u1ed1t ch\u00e1y v\u01b0\u1ee3t qu\u00e1 l\u01b0\u1ee3ng n\u1ea1p v\u00e0o, c\u01a1 th\u1ec3 s\u1ebd huy \u0111\u1ed9ng m\u1ee1 d\u1ef1 tr\u1eef l\u00e0m ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 to\u00e0n th\u00e2n, bao g\u1ed3m c\u1ea3 v\u00f9ng b\u1ee5ng.<\/p>\n
Qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng li\u00ean t\u1ee5c c\u00f2n th\u00fac \u0111\u1ea9y chuy\u1ec3n h\u00f3a ch\u1ea5t b\u00e9o, gi\u00fap gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng<\/a> v\u00e0 m\u1ee1 b\u1ee5ng, nh\u1eefng y\u1ebfu t\u1ed1 li\u00ean quan ch\u1eb7t ch\u1ebd \u0111\u1ebfn nguy c\u01a1 tim m\u1ea1ch v\u00e0 r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a. \u0110\u1ed3ng th\u1eddi, t\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin, h\u1ea1n ch\u1ebf t\u00edch t\u1ee5 m\u1ee1 \u1edf v\u00f9ng b\u1ee5ng v\u00e0 l\u00e0m gi\u1ea3m hormone cortisol, lo\u1ea1i hormone g\u1eafn li\u1ec1n v\u1edbi stress v\u00e0 t\u00edch m\u1ee1.<\/p>\n
M\u1eb7c d\u00f9 kh\u00f4ng th\u1ec3 “\u0111\u1ed1t m\u1ee1 c\u00f3 ch\u1ecdn l\u1ecdc” \u1edf m\u1ed9t v\u1ecb tr\u00ed c\u1ee5 th\u1ec3 nh\u01b0ng khi t\u1ed5ng l\u01b0\u1ee3ng m\u1ee1 c\u01a1 th\u1ec3 gi\u1ea3m nh\u1edd t\u1eadp s\u1ee9c b\u1ec1n, v\u00f2ng b\u1ee5ng c\u0169ng s\u1ebd thon g\u1ecdn theo. Vi\u1ec7c k\u1ebft h\u1ee3p th\u1ec3 thao s\u1ee9c b\u1ec1n v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n h\u1ee3p l\u00fd v\u00e0 t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh<\/a> s\u1ebd gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3, b\u1ec1n v\u1eefng v\u00e0 an to\u00e0n h\u01a1n.<\/p>\n
\n
\n $\"4$ \n <\/div>
\n
C\u00e1c m\u00f4n th\u1ec3 thao s\u1ee9c b\u1ec1n nh\u01b0 ch\u1ea1y b\u1ed9 gi\u00fap c\u01a1 th\u1ec3 ti\u00eau hao m\u1ed9t l\u01b0\u1ee3ng n\u0103ng l\u01b0\u1ee3ng l\u1edbn trong th\u1eddi gian ng\u1eafn.<\/p>\n<\/figcaption><\/figure>\n
2. N\u00ean t\u1eadp m\u00f4n th\u1ec3 thao s\u1ee9c b\u1ec1n n\u00e0o \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng?<\/strong><\/h2>\n
Kh\u00f4ng c\u00f3 m\u00f4n th\u1ec3 thao s\u1ee9c b\u1ec1n n\u00e0o t\u1ed1t nh\u1ea5t cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi. Lo\u1ea1i h\u00ecnh t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 nh\u1ea5t l\u00e0 m\u00f4n ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng, s\u1edf th\u00edch v\u00e0 t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe c\u00e1 nh\u00e2n.<\/p>\n
M\u1ed9t s\u1ed1 m\u00f4n th\u1ec3 thao s\u1ee9c b\u1ec1n hi\u1ec7u qu\u1ea3:<\/em><\/p>\n
2.1. Ch\u1ea1y b\u1ed9<\/strong><\/h3>\n
Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng h\u00ecnh th\u1ee9c cardio \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo nh\u1ea5t, gi\u00fap t\u1ea1o th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng, y\u1ebfu t\u1ed1 then ch\u1ed1t \u0111\u1ec3 gi\u1ea3m m\u1ee1. Khi ch\u1ea1y li\u00ean t\u1ee5c trong 20 – 40 ph\u00fat, c\u01a1 th\u1ec3 \u01b0u ti\u00ean s\u1eed d\u1ee5ng m\u1ee1 d\u1ef1 tr\u1eef, bao g\u1ed3m m\u1ee1 v\u00f9ng b\u1ee5ng, l\u00e0m ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng. <\/p>\n
Ngo\u00e0i ra, ch\u1ea1y b\u1ed9 c\u00f2n c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng, t\u1eeb \u0111\u00f3 h\u1ea1n ch\u1ebf t\u00edch t\u1ee5 m\u1ee1 b\u1ee5ng. Tuy nhi\u00ean, c\u1ea7n ch\u00fa \u00fd k\u1ef9 thu\u1eadt ch\u1ea1y v\u00e0 l\u1ef1a ch\u1ecdn gi\u00e0y ph\u00f9 h\u1ee3p \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng kh\u1edbp g\u1ed1i v\u00e0 c\u1ed9t s\u1ed1ng.<\/p>\n
2.2. B\u01a1i l\u1ed9i<\/strong><\/h3>\nB\u01a1i l\u1ed9i<\/a> t\u00e1c \u0111\u1ed9ng l\u00ean h\u1ea7u h\u1ebft c\u00e1c nh\u00f3m c\u01a1 tr\u00ean c\u01a1 th\u1ec3, gi\u00fap ti\u00eau hao nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng m\u00e0 kh\u00f4ng g\u00e2y \u00e1p l\u1ef1c l\u1edbn l\u00ean kh\u1edbp. Nh\u1edd m\u00f4i tr\u01b0\u1eddng n\u01b0\u1edbc, ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 duy tr\u00ec v\u1eadn \u0111\u1ed9ng l\u00e2u h\u01a1n, t\u1eeb \u0111\u00f3 t\u0103ng kh\u1ea3 n\u0103ng \u0111\u1ed1t m\u1ee1, k\u1ec3 c\u1ea3 m\u1ee1 b\u1ee5ng. <\/p>\n
B\u01a1i l\u1ed9i c\u0169ng c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng tim ph\u1ed5i v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m stress, g\u00f3p ph\u1ea7n h\u1ea1 cortisol, hormone li\u00ean quan \u0111\u1ebfn t\u00edch m\u1ee1 v\u00f9ng b\u1ee5ng. \u0110\u00e2y l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi th\u1eeba c\u00e2n ho\u1eb7c c\u00f3 v\u1ea5n \u0111\u1ec1 x\u01b0\u01a1ng kh\u1edbp.<\/p>\n
2.3. \u0110\u1ea1p xe<\/strong><\/h3>\n
\u0110\u1ea1p xe gi\u00fap duy tr\u00ec nh\u1ecbp tim \u1ed5n \u0111\u1ecbnh trong th\u1eddi gian d\u00e0i, th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh s\u1eed d\u1ee5ng m\u1ee1 l\u00e0m n\u0103ng l\u01b0\u1ee3ng. C\u00e1c c\u01a1 v\u00f9ng \u0111\u00f9i, h\u00f4ng v\u00e0 b\u1ee5ng ho\u1ea1t \u0111\u1ed9ng li\u00ean t\u1ee5c, g\u00f3p ph\u1ea7n c\u1ea3i thi\u1ec7n chuy\u1ec3n h\u00f3a ch\u1ea5t b\u00e9o v\u00e0 gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng. <\/p>\n
Ngo\u00e0i ra, c\u01b0\u1eddng \u0111\u1ed9 \u0111\u1ea1p xe c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh linh ho\u1ea1t, ph\u00f9 h\u1ee3p v\u1edbi nhi\u1ec1u \u0111\u1ed1i t\u01b0\u1ee3ng. Khi k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n h\u1ee3p l\u00fd, \u0111\u1ea1p xe th\u01b0\u1eddng xuy\u00ean gi\u00fap v\u00f2ng b\u1ee5ng thon g\u1ecdn v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n
2.4. Ch\u00e8o thuy\u1ec1n (Rowing)<\/strong><\/h3>\n
Ch\u00e8o thuy\u1ec1n l\u00e0 b\u00e0i t\u1eadp to\u00e0n th\u00e2n, k\u00edch ho\u1ea1t c\u1ea3 th\u00e2n tr\u00ean, th\u00e2n d\u01b0\u1edbi v\u00e0 c\u01a1 trung t\u00e2m (core), bao g\u1ed3m v\u00f9ng b\u1ee5ng. S\u1ef1 ph\u1ed1i h\u1ee3p n\u00e0y gi\u00fap ti\u00eau hao nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n so v\u1edbi c\u00e1c b\u00e0i t\u1eadp ch\u1ec9 t\u00e1c \u0111\u1ed9ng m\u1ed9t nh\u00f3m c\u01a1. <\/p>\n
Khi t\u1eadp \u1edf c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba \u0111\u1ebfn cao, c\u01a1 th\u1ec3 s\u1ebd huy \u0111\u1ed9ng m\u1ee1 d\u1ef1 tr\u1eef \u0111\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3. Ngo\u00e0i ra, ch\u00e8o thuy\u1ec1n c\u00f2n c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n tim ph\u1ed5i v\u00e0 t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1, gi\u00fap duy tr\u00ec chuy\u1ec3n h\u00f3a cao h\u01a1n.<\/p>\n
\n
\n $\"4$ \n <\/div>
\n
\u0110\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 c\u1ea7n k\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n v\u1edbi t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng ph\u00f9 h\u1ee3p.<\/p>\n<\/figcaption><\/figure>\n
3. N\u00ean t\u1eadp bao l\u00e2u l\u00e0 \u0111\u1ee7?<\/strong><\/h2>\nNguy\u00ean t\u1eafc chung khi t\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n l\u00e0 b\u00e0i t\u1eadp c\u1ea7n \u0111\u1ee7 th\u1eed th\u00e1ch trong 10 – 15 ph\u00fat, c\u00f3 th\u1ec3 duy tr\u00ec li\u00ean t\u1ee5c 20 – 30 ph\u00fat v\u00e0 kh\u00f4ng g\u00e2y \u0111au kh\u1edbp<\/a> hay qu\u00e1 t\u1ea3i. V\u1edbi nh\u1eefng ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 x\u01b0\u01a1ng kh\u1edbp (\u0111au \u0111\u1ea7u g\u1ed1i) n\u00ean tr\u00e1nh ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i v\u00ec t\u00e1c \u0111\u1ed9ng l\u1eb7p l\u1ea1i c\u00f3 th\u1ec3 l\u00e0m tr\u1ea7m tr\u1ecdng t\u1ed5n th\u01b0\u01a1ng; thay v\u00e0o \u0111\u00f3, \u0111\u1ea1p xe ho\u1eb7c b\u01a1i l\u1ed9i s\u1ebd an to\u00e0n h\u01a1n.<\/p>\n
N\u1ebfu c\u00f3 nhi\u1ec1u th\u1eddi gian, c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe ho\u1eb7c s\u1eed d\u1ee5ng m\u00e1y t\u1eadp trong kho\u1ea3ng 45 – 60 ph\u00fat. Trong tr\u01b0\u1eddng h\u1ee3p qu\u1ef9 th\u1eddi gian h\u1ea1n ch\u1ebf, t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao ng\u1eaft qu\u00e3ng (HIIT<\/a>) 20 ph\u00fat s\u1ebd hi\u1ec7u qu\u1ea3 h\u01a1n so v\u1edbi ch\u1ea1y b\u1ed9 nh\u1eb9 nh\u00e0ng trong c\u00f9ng kho\u1ea3ng th\u1eddi gian, do c\u01b0\u1eddng \u0111\u1ed9 cao gi\u00fap \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n.<\/p>\n
\n
\n <\/p>\n
\n
\n
5 b\u00e0i t\u1eadp gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 trong 30 ng\u00e0y sau tu\u1ed5i 45<\/a>\u0110\u1eccC NGAY<\/a><\/p>\n
<\/div>\n
<\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
4. C\u00e1ch t\u1eadp \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3<\/strong><\/h2>\n
M\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n khoa h\u1ecdc n\u00ean k\u1ebft h\u1ee3p h\u00e0i h\u00f2a gi\u1eefa ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p l\u00fd, t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 s\u1ee9c b\u1ec1n. Trong \u0111\u00f3:<\/p>\n
– N\u00ean duy tr\u00ec 3 – 5 bu\u1ed5i t\u1eadp s\u1ee9c b\u1ec1n m\u1ed7i tu\u1ea7n \u0111\u1ec3 t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng.<\/p>\n
– \u0110\u1ed3ng th\u1eddi th\u1ef1c hi\u1ec7n 2 – 3 bu\u1ed5i t\u1eadp s\u1ee9c m\u1ea1nh nh\u1eb1m b\u1ea3o t\u1ed3n v\u00e0 ph\u00e1t tri\u1ec3n kh\u1ed1i c\u01a1.<\/p>\n
– Ch\u1ebf \u0111\u1ed9 \u0103n c\u1ea7n gi\u00e0u protein, ch\u1ea5t x\u01a1 v\u00e0 ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
\n
\n
C\u00e1ch n\u00e0o \u0111\u1ec3 gi\u1ea3m c\u00e2n kh\u00f4ng c\u1ea7n cardio?<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
Chu\u1ed7i b\u00e0i t\u1eadp 15 ph\u00fat gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh h\u01a1n ch\u1ea1y b\u1ed9 SK\u0110S \u2013 Sau tu\u1ed5i 50, t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t gi\u1ea3m v\u00e0 kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 n\u1ea1c m\u1ea5t d\u1ea7n khi\u1ebfn vi\u1ec7c gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n. \u1ede giai \u0111o\u1ea1n n\u00e0y, c\u00e1c b\u00e0i t\u1eadp bodyweight \u0111\u01b0\u1ee3c xem l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1i […]<\/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-1740","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\/1740","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=1740"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1740\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1740"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1740"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1740"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}