\n $\"T\u1eadp$ <\/a>T\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh cho vai v\u00e0 tay<\/a><\/p>\n

B\u1ea1n \u0111ang \u1edf tu\u1ed5i thanh ni\u00ean hay tr\u00e1ng ni\u00ean, b\u1ea1n l\u00e0 ng\u01b0\u1eddi lao \u0111\u1ed9ng, b\u1ea1n mu\u1ed1n c\u00f3 s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 d\u1ebbo dai \u0111\u1ec3 l\u00e0m vi\u1ec7c?! Nh\u1eefng b\u00e0i t\u1eadp sau gi\u00fap b\u1ea1n t\u0103ng c\u01b0\u1eddng s\u1ef1 kh\u1ecfe m\u1ea1nh v\u00e0 m\u1ee9c \u0111\u1ed9 d\u1ebbo dai c\u1ee7a c\u00e1c c\u01a1 b\u1eafp \u1edf v\u00f9ng vai v\u00e0 c\u00e1nh tay.<\/p>\n<\/div>\n

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) cho hay, vi\u1ec7c t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh<\/a> m\u1ed9t l\u1ea7n m\u1ed7i tu\u1ea7n kh\u00f4ng ph\u1ea3i l\u00e0 ph\u01b0\u01a1ng \u00e1n t\u1ed1i \u01b0u cho m\u1ecdi m\u1ee5c ti\u00eau nh\u01b0ng v\u1eabn mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch r\u00f5 r\u1ec7t: Duy tr\u00ec c\u01a1 b\u1eafp<\/a>, b\u1ea3o v\u1ec7 x\u01b0\u01a1ng, c\u1ea3i thi\u1ec7n chuy\u1ec3n h\u00f3a, h\u1ed7 tr\u1ee3 tim m\u1ea1ch v\u00e0 n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng.<\/p>\n

V\u1edbi ng\u01b0\u1eddi b\u1eadn r\u1ed9n ho\u1eb7c \u0111\u00e3 c\u00f3 n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c, \u0111\u00e2y l\u00e0 gi\u1ea3i ph\u00e1p th\u1ef1c t\u1ebf gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i. Tuy nhi\u00ean, c\u1ea7n t\u1eadp \u0111\u00fang k\u1ef9 thu\u1eadt, \u0111\u1ee7 c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 duy tr\u00ec th\u00f3i quen v\u1eadn \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n

1. T\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh 1 l\u1ea7n\/tu\u1ea7n v\u1eabn gi\u00fap duy tr\u00ec c\u01a1 b\u1eafp<\/strong><\/h2>\n
M\u1ed9t trong nh\u1eefng l\u1ee3i \u00edch quan tr\u1ecdng nh\u1ea5t c\u1ee7a t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh l\u00e0 b\u1ea3o v\u1ec7 v\u00e0 duy tr\u00ec kh\u1ed1i l\u01b0\u1ee3ng c\u01a1<\/b>. Sau tu\u1ed5i 30, c\u01a1 th\u1ec3 b\u1eaft \u0111\u1ea7u m\u1ea5t d\u1ea7n c\u01a1 b\u1eafp do qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a sinh h\u1ecdc. Vi\u1ec7c t\u1eadp luy\u1ec7n v\u1edbi l\u1ef1c c\u1ea3n, ngay c\u1ea3 \u1edf t\u1ea7n su\u1ea5t th\u1ea5p, v\u1eabn c\u00f3 th\u1ec3 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh n\u00e0y.<\/p>\n
C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y, v\u1edbi ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c, m\u1ed9t bu\u1ed5i t\u1eadp s\u1ee9c m\u1ea1nh to\u00e0n th\u00e2n m\u1ed7i tu\u1ea7n v\u1eabn \u0111\u1ee7 \u0111\u1ec3 duy tr\u00ec s\u1ee9c m\u1ea1nh v\u00e0 k\u00edch th\u01b0\u1edbc c\u01a1 b\u1eafp, mi\u1ec5n l\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n \u0111\u1ee7 cao v\u00e0 k\u00edch th\u00edch \u0111\u01b0\u1ee3c c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh.<\/p>\n
Nh\u1eefng b\u00e0i t\u1eadp \u0111a kh\u1edbp nh\u01b0 squat<\/a>, ch\u1ed1ng \u0111\u1ea9y<\/a>, k\u00e9o x\u00e0, \u0111\u1ea9y vai gi\u00fap: K\u00edch ho\u1ea1t nhi\u1ec1u nh\u00f3m c\u01a1 c\u00f9ng l\u00fac, duy tr\u00ec tr\u01b0\u01a1ng l\u1ef1c c\u01a1, ng\u0103n ng\u1eeba m\u1ea5t c\u01a1<\/a> do tu\u1ed5i t\u00e1c\u2026 \u0110\u1eb7c bi\u1ec7t \u1edf ng\u01b0\u1eddi trung ni\u00ean v\u00e0 cao tu\u1ed5i, t\u1eadp s\u1ee9c m\u1ea1nh m\u1ed9t l\u1ea7n m\u1ed7i tu\u1ea7n gi\u00fap gi\u1eef kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng \u0111\u1ed9c l\u1eadp, gi\u1ea3m nguy c\u01a1 t\u00e9 ng\u00e3<\/a> v\u00e0 duy tr\u00ec ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng.<\/p>\n
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\n $\"5$ \n <\/div>
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T\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh 1 l\u1ea7n\/tu\u1ea7n v\u1eabn gi\u00fap duy tr\u00ec c\u01a1 b\u1eafp.<\/p>\n<\/figcaption><\/figure>\n
2. C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng, kh\u1edbp v\u00e0 t\u01b0 th\u1ebf<\/strong><\/h2>\n
T\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh kh\u00f4ng ch\u1ec9 t\u1ed1t cho c\u01a1 b\u1eafp m\u00e0 c\u00f2n \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c b\u1ea3o v\u1ec7 h\u1ec7 x\u01b0\u01a1ng. C\u00e1c b\u00e0i t\u1eadp ch\u1ecbu t\u1ea3i k\u00edch th\u00edch t\u1ebf b\u00e0o t\u1ea1o x\u01b0\u01a1ng, gi\u00fap t\u0103ng ho\u1eb7c duy tr\u00ec m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng, t\u1eeb \u0111\u00f3 gi\u1ea3m nguy c\u01a1 lo\u00e3ng x\u01b0\u01a1ng v\u00e0 g\u00e3y x\u01b0\u01a1ng.<\/p>\n
Ngay c\u1ea3 v\u1edbi t\u1ea7n su\u1ea5t 1 l\u1ea7n\/tu\u1ea7n, l\u1ef1c t\u00e1c \u0111\u1ed9ng t\u1eeb b\u00e0i t\u1eadp kh\u00e1ng l\u1ef1c v\u1eabn \u0111\u1ee7 \u0111\u1ec3: K\u00edch th\u00edch x\u01b0\u01a1ng ph\u00e1t tri\u1ec3n, l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh m\u1ea5t x\u01b0\u01a1ng theo tu\u1ed5i, h\u1ed7 tr\u1ee3 ph\u00f2ng ng\u1eeba lo\u00e3ng x\u01b0\u01a1ng\u2026 Ngo\u00e0i ra, t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf, t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 l\u01b0ng, c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 h\u00f4ng, gi\u1ea3m nguy c\u01a1 \u0111au l\u01b0ng v\u00e0 \u0111au kh\u1edbp m\u00e3n t\u00ednh\u2026<\/p>\n
V\u1edbi ng\u01b0\u1eddi l\u00e0m vi\u1ec7c v\u0103n ph\u00f2ng, th\u01b0\u1eddng xuy\u00ean ng\u1ed3i l\u00e2u, m\u1ed9t bu\u1ed5i t\u1eadp s\u1ee9c m\u1ea1nh m\u1ed7i tu\u1ea7n c\u00f3 th\u1ec3 gi\u00fap c\u00e2n b\u1eb1ng l\u1ea1i h\u1ec7 c\u01a1, gi\u1ea3m c\u0103ng th\u1eb3ng c\u1ed9t s\u1ed1ng v\u00e0 h\u1ea1n ch\u1ebf c\u00e1c r\u1ed1i lo\u1ea1n c\u01a1 x\u01b0\u01a1ng kh\u1edbp do t\u01b0 th\u1ebf sai.<\/p>\n
3. H\u1ed7 tr\u1ee3 tim m\u1ea1ch, chuy\u1ec3n h\u00f3a v\u00e0 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng<\/strong><\/h2>\nM\u1ed9t l\u1ee3i \u00edch quan tr\u1ecdng kh\u00e1c c\u1ee7a t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh l\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a. Ho\u1ea1t \u0111\u1ed9ng c\u01a1 b\u1eafp gi\u00fap t\u0103ng \u0111\u1ed9 nh\u1ea1y insulin, h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng type 2<\/a>. Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y t\u1eadp s\u1ee9c m\u1ea1nh, k\u1ec3 c\u1ea3 v\u1edbi t\u1ea7n su\u1ea5t th\u1ea5p, v\u1eabn gi\u00fap gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng, h\u1ea1 huy\u1ebft \u00e1p, c\u1ea3i thi\u1ec7n m\u1ee1 m\u00e1u, t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng khi ngh\u1ec9 ng\u01a1i.<\/p>\n
C\u01a1 b\u1eafp l\u00e0 m\u00f4 ti\u00eau th\u1ee5 n\u0103ng l\u01b0\u1ee3ng cao. Khi duy tr\u00ec \u0111\u01b0\u1ee3c kh\u1ed1i l\u01b0\u1ee3ng c\u01a1, c\u01a1 th\u1ec3 \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n ngay c\u1ea3 khi kh\u00f4ng v\u1eadn \u0111\u1ed9ng. \u0110i\u1ec1u n\u00e0y gi\u00fap ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng hi\u1ec7u qu\u1ea3 h\u01a1n, \u0111\u1eb7c bi\u1ec7t \u1edf ng\u01b0\u1eddi trung ni\u00ean.<\/p>\n
Ngo\u00e0i ra, t\u1eadp s\u1ee9c m\u1ea1nh c\u00f2n h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng tim m\u1ea1ch th\u00f4ng qua gi\u1ea3m ph\u1ea3n \u1ee9ng vi\u00eam, c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n, \u1ed5n \u0111\u1ecbnh nh\u1ecbp tim khi g\u1eafng s\u1ee9c. V\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng c\u00f3 nhi\u1ec1u th\u1eddi gian t\u1eadp luy\u1ec7n, m\u1ed9t bu\u1ed5i t\u1eadp ch\u1ea5t l\u01b0\u1ee3ng m\u1ed7i tu\u1ea7n v\u1eabn g\u00f3p ph\u1ea7n b\u1ea3o v\u1ec7 tim m\u1ea1ch v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n
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\n $\"5$ \n <\/div>
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T\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh kh\u00f4ng ch\u1ec9 t\u1ed1t cho c\u01a1 b\u1eafp m\u00e0 c\u00f2n \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c b\u1ea3o v\u1ec7 h\u1ec7 x\u01b0\u01a1ng.<\/p>\n<\/figcaption><\/figure>\n
4. N\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng<\/strong><\/h2>\n
Kh\u00f4ng ch\u1ec9 t\u00e1c \u0111\u1ed9ng l\u00ean th\u1ec3 ch\u1ea5t, t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh c\u00f2n mang l\u1ea1i l\u1ee3i \u00edch r\u00f5 r\u1ec7t cho s\u1ee9c kh\u1ecfe tinh th\u1ea7n. Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c gi\u00fap k\u00edch th\u00edch gi\u1ea3i ph\u00f3ng endorphin, hormone t\u1ea1o c\u1ea3m gi\u00e1c t\u00edch c\u1ef1c, t\u1eeb \u0111\u00f3 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng, c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, t\u0103ng ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, gi\u1ea3m nguy c\u01a1 tr\u1ea7m c\u1ea3m nh\u1eb9,<\/p>\n
Ngay c\u1ea3 m\u1ed9t bu\u1ed5i t\u1eadp m\u1ed7i tu\u1ea7n c\u0169ng \u0111\u1ee7 \u0111\u1ec3 t\u1ea1o th\u00f3i quen v\u1eadn \u0111\u1ed9ng, gi\u00fap ng\u01b0\u1eddi t\u1eadp c\u1ea3m th\u1ea5y ch\u1ee7 \u0111\u1ed9ng h\u01a1n trong vi\u1ec7c ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe b\u1ea3n th\u00e2n.<\/p>\n
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$\"T\u1eadp$ <\/a>
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T\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh c\u00f3 l\u1ee3i \u00edch g\u00ec?<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
Ngo\u00e0i ra, vi\u1ec7c duy tr\u00ec s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp c\u00f2n gi\u00fap ng\u01b0\u1eddi t\u1eadp d\u1ec5 d\u00e0ng th\u1ef1c hi\u1ec7n sinh ho\u1ea1t h\u1eb1ng ng\u00e0y, gi\u1eef s\u1ef1 t\u1ef1 tin v\u1ec1 h\u00ecnh th\u1ec3, n\u00e2ng cao kh\u1ea3 n\u0103ng lao \u0111\u1ed9ng v\u00e0 v\u1eadn \u0111\u1ed9ng l\u00e2u d\u00e0i. \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi cao tu\u1ed5i, t\u1eadp s\u1ee9c m\u1ea1nh gi\u00fap duy tr\u00ec kh\u1ea3 n\u0103ng t\u1ef1 ch\u0103m s\u00f3c, gi\u1ea3m ph\u1ee5 thu\u1ed9c v\u00e0o ng\u01b0\u1eddi kh\u00e1c v\u00e0 n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng s\u1ed1ng.<\/p>\n
5. D\u1ec5 duy tr\u00ec l\u00e2u d\u00e0i<\/strong><\/h2>\n
M\u1ed9t trong nh\u1eefng l\u1ee3i \u00edch l\u1edbn nh\u1ea5t c\u1ee7a t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh 1 l\u1ea7n\/tu\u1ea7n l\u00e0 t\u00ednh th\u1ef1c t\u1ebf v\u00e0 b\u1ec1n v\u1eefng. V\u1edbi l\u1ecbch tr\u00ecnh d\u00e0y \u0111\u1eb7c, nhi\u1ec1u ng\u01b0\u1eddi kh\u00f3 duy tr\u00ec 3 – 4 bu\u1ed5i t\u1eadp m\u1ed7i tu\u1ea7n. M\u1ed9t bu\u1ed5i t\u1eadp ng\u1eafn nh\u01b0ng hi\u1ec7u qu\u1ea3 d\u1ec5 s\u1eafp x\u1ebfp th\u1eddi gian, \u00edt g\u00e2y ki\u1ec7t s\u1ee9c, gi\u1ea3m nguy c\u01a1 b\u1ecf cu\u1ed9c, duy tr\u00ec th\u00f3i quen l\u00e2u d\u00e0i.<\/p>\n
S\u1ef1 nh\u1ea5t qu\u00e1n quan tr\u1ecdng h\u01a1n t\u1ea7n su\u1ea5t cao nh\u01b0ng kh\u00f4ng duy tr\u00ec \u0111\u01b0\u1ee3c. M\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp to\u00e0n th\u00e2n 45 – 60 ph\u00fat m\u1ed7i tu\u1ea7n, n\u1ebfu th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, v\u1eabn mang l\u1ea1i l\u1ee3i \u00edch \u0111\u00e1ng k\u1ec3 cho s\u1ee9c kh\u1ecfe.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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Sau khi t\u1eadp luy\u1ec7n, tr\u00e1nh xa c\u00e1c lo\u1ea1i n\u01b0\u1edbc n\u00e0y.<\/p>\n<\/p><\/div>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
T\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh cho vai v\u00e0 tay B\u1ea1n \u0111ang \u1edf tu\u1ed5i thanh ni\u00ean hay tr\u00e1ng ni\u00ean, b\u1ea1n l\u00e0 ng\u01b0\u1eddi lao \u0111\u1ed9ng, b\u1ea1n mu\u1ed1n c\u00f3 s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 d\u1ebbo dai \u0111\u1ec3 l\u00e0m vi\u1ec7c?! Nh\u1eefng b\u00e0i t\u1eadp sau gi\u00fap b\u1ea1n t\u0103ng c\u01b0\u1eddng s\u1ef1 kh\u1ecfe m\u1ea1nh v\u00e0 m\u1ee9c \u0111\u1ed9 d\u1ebbo dai c\u1ee7a c\u00e1c c\u01a1 b\u1eafp \u1edf […]<\/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-1824","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\/1824","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=1824"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1824\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1824"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1824"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1824"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}