\n $\"B\u00ed$ <\/a>B\u00ed quy\u1ebft gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 nh\u1edd k\u1ebft h\u1ee3p ch\u1ea1y b\u1ed9 v\u1edbi plank<\/a><\/p>\n

SK\u0110S – M\u1ee1 b\u1ee5ng lu\u00f4n l\u00e0 v\u00f9ng kh\u00f3 gi\u1ea3m nh\u1ea5t, ngay c\u1ea3 khi b\u1ea1n \u0111\u00e3 t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n. Tuy nhi\u00ean, k\u1ebft h\u1ee3p gi\u1eefa ch\u1ea1y b\u1ed9 v\u00e0 plank c\u00f3 th\u1ec3 mang \u0111\u1ebfn k\u1ebft qu\u1ea3 r\u00f5 r\u1ec7t h\u01a1n so v\u1edbi vi\u1ec7c t\u1eadp t\u1eebng b\u00e0i \u0111\u01a1n l\u1ebb…<\/p>\n<\/div>\n

1. Ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng c\u00f3 gi\u00fap \u0111\u1ed1t m\u1ee1 t\u1ed1t h\u01a1n kh\u00f4ng?<\/strong><\/h2>\nBS. 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 bi\u1ebft, ch\u1ea1y b\u1ed9<\/a> bu\u1ed5i s\u00e1ng, \u0111\u1eb7c bi\u1ec7t tr\u01b0\u1edbc khi \u0103n th\u01b0\u1eddng \u0111\u01b0\u1ee3c nh\u1eafc \u0111\u1ebfn nh\u01b0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p h\u1ed7 tr\u1ee3 ‘\u0111\u1ed1t m\u1ee1<\/a>‘. Sau m\u1ed9t \u0111\u00eam d\u00e0i kh\u00f4ng \u0103n, d\u1ef1 tr\u1eef glycogen trong gan gi\u1ea3m, khi\u1ebfn c\u01a1 th\u1ec3 c\u00f3 xu h\u01b0\u1edbng s\u1eed d\u1ee5ng axit b\u00e9o l\u00e0m ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng khi v\u1eadn \u0111\u1ed9ng aerobic<\/a> c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba. M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u ghi nh\u1eadn t\u1ef7 l\u1ec7 oxy h\u00f3a m\u1ee1 khi t\u1eadp bu\u1ed5i s\u00e1ng c\u00f3 th\u1ec3 cao h\u01a1n so v\u1edbi t\u1eadp sau \u0103n.<\/p>\n
\n
\n $\"Ch\u1ea1y$ \n <\/div>
\n
Ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng, \u0111\u1eb7c bi\u1ec7t tr\u01b0\u1edbc b\u1eefa \u0103n, th\u01b0\u1eddng \u0111\u01b0\u1ee3c nh\u1eafc \u0111\u1ebfn nh\u01b0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p h\u1ed7 tr\u1ee3 \u0111\u1ed1t m\u1ee1.<\/p>\n<\/figcaption><\/figure>\n
Ngo\u00e0i ra, ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng gi\u00fap k\u00edch ho\u1ea1t s\u1edbm h\u1ec7 th\u1ea7n kinh giao c\u1ea3m, t\u0103ng ti\u1ebft hormone cortisol v\u00e0 adrenaline, g\u00f3p ph\u1ea7n th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a v\u00e0 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng trong ng\u00e0y. Vi\u1ec7c v\u1eadn \u0111\u1ed9ng s\u1edbm c\u00f2n h\u1ed7 tr\u1ee3 \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp sinh h\u1ecdc, c\u1ea3i thi\u1ec7n s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 gi\u00fap ki\u1ec3m so\u00e1t c\u1ea3m gi\u00e1c th\u00e8m \u0103n t\u1ed1t h\u01a1n \u1edf c\u00e1c b\u1eefa sau.<\/p>\n
Tuy nhi\u00ean, ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng kh\u00f4ng ph\u00f9 h\u1ee3p v\u1edbi t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi. Nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 th\u1ea5p v\u00e0o bu\u1ed5i s\u00e1ng khi\u1ebfn c\u01a1 v\u00e0 kh\u1edbp k\u00e9m linh ho\u1ea1t, l\u00e0m t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng<\/a> n\u1ebfu kh\u1edfi \u0111\u1ed9ng kh\u00f4ng \u0111\u1ea7y \u0111\u1ee7. Ng\u01b0\u1eddi c\u00f3 ti\u1ec1n s\u1eed h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft<\/a>, huy\u1ebft \u00e1p th\u1ea5p ho\u1eb7c m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n c\u1ea7n \u0111\u1eb7c bi\u1ec7t th\u1eadn tr\u1ecdng.<\/p>\n
2. Ch\u1ea1y b\u1ed9 bu\u1ed5i t\u1ed1i: T\u0103ng hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n v\u00e0 ti\u00eau hao calo <\/strong><\/h2>\nV\u00e0o cu\u1ed1i bu\u1ed5i chi\u1ec1u v\u00e0 bu\u1ed5i t\u1ed1i, nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3, s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00e0 kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p v\u1eadn \u0111\u1ed9ng \u0111\u1ea1t m\u1ee9c cao h\u01a1n trong ng\u00e0y. \u0110i\u1ec1u n\u00e0y gi\u00fap ng\u01b0\u1eddi t\u1eadp ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 nhanh h\u01a1n, qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i h\u01a1n v\u00e0 \u00edt m\u1ec7t m\u1ecfi h\u01a1n, t\u1eeb \u0111\u00f3 l\u00e0m t\u0103ng t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao, y\u1ebfu t\u1ed1 quan tr\u1ecdng trong gi\u1ea3m c\u00e2n<\/a>.<\/p>\n
BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y nh\u1ea5n m\u1ea1nh, ch\u1ea1y b\u1ed9 bu\u1ed5i t\u1ed1i c\u0169ng c\u00f3 l\u1ee3i th\u1ebf khi c\u01a1 th\u1ec3 \u0111\u00e3 \u0111\u01b0\u1ee3c cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng t\u1eeb c\u00e1c b\u1eefa \u0103n trong ng\u00e0y, gi\u00fap duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp v\u00e0 h\u1ea1n ch\u1ebf t\u1ee5t \u0111\u01b0\u1eddng huy\u1ebft. M\u1ed9t s\u1ed1 b\u1eb1ng ch\u1ee9ng cho th\u1ea5y t\u1eadp luy\u1ec7n v\u00e0o bu\u1ed5i t\u1ed1i c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 kh\u1ea3 n\u0103ng s\u1eed d\u1ee5ng glucose, \u0111\u1eb7c bi\u1ec7t \u1edf ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec.<\/p>\n
Tuy nhi\u00ean, n\u1ebfu ch\u1ea1y qu\u00e1 mu\u1ed9n ho\u1eb7c t\u1eadp v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao s\u00e1t gi\u1edd ng\u1ee7, h\u1ec7 th\u1ea7n kinh c\u00f3 th\u1ec3 b\u1ecb k\u00edch th\u00edch qu\u00e1 m\u1ee9c, g\u00e2y kh\u00f3 ng\u1ee7 ho\u1eb7c gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Thi\u1ebfu ng\u1ee7 k\u00e9o d\u00e0i l\u1ea1i l\u00e0 y\u1ebfu t\u1ed1 l\u00e0m t\u0103ng nguy c\u01a1 t\u00edch m\u1ee1 do r\u1ed1i lo\u1ea1n hormone leptin v\u00e0 ghrelin.<\/p>\n
\n
\n $\"Ch\u1ea1y$ \n <\/div>
\n
Ch\u1ea1y b\u1ed9 bu\u1ed5i t\u1ed1i c\u0169ng c\u00f3 l\u1ee3i th\u1ebf khi c\u01a1 th\u1ec3 \u0111\u00e3 \u0111\u01b0\u1ee3c cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng t\u1eeb c\u00e1c b\u1eefa \u0103n trong ng\u00e0y, gi\u00fap duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp v\u00e0 h\u1ea1n ch\u1ebf t\u1ee5t \u0111\u01b0\u1eddng huy\u1ebft.<\/p>\n<\/figcaption><\/figure>\n
3. Ch\u1ea1y b\u1ed9 th\u1eddi \u0111i\u1ec3m n\u00e0o gi\u00fap gi\u1ea3m c\u00e2n nhanh v\u00e0 b\u1ec1n v\u1eefng h\u01a1n?<\/strong><\/h2>\n
Kh\u00f4ng c\u00f3 khung gi\u1edd ch\u1ea1y b\u1ed9 “t\u1ed1t nh\u1ea5t tuy\u1ec7t \u0111\u1ed1i” cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi. Hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n ph\u1ee5 thu\u1ed9c ch\u1ee7 y\u1ebfu v\u00e0o t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao trong tu\u1ea7n, m\u1ee9c th\u00e2m h\u1ee5t calo v\u00e0 kh\u1ea3 n\u0103ng duy tr\u00ec t\u1eadp luy\u1ec7n l\u00e2u d\u00e0i.<\/p>\n
Ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng c\u00f3 l\u1ee3i th\u1ebf trong vi\u1ec7c t\u1ea1o th\u00f3i quen \u1ed5n \u0111\u1ecbnh, \u00edt b\u1ecb gi\u00e1n \u0111o\u1ea1n b\u1edfi c\u00f4ng vi\u1ec7c v\u00e0 h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t h\u00e0nh vi \u0103n u\u1ed1ng. Trong khi \u0111\u00f3, ch\u1ea1y b\u1ed9 bu\u1ed5i t\u1ed1i<\/a> gi\u00fap n\u00e2ng cao hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng v\u00e0 \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n trong m\u1ed7i bu\u1ed5i t\u1eadp n\u1ebfu \u0111\u01b0\u1ee3c s\u1eafp x\u1ebfp h\u1ee3p l\u00fd.<\/p>\n
Khuy\u1ebfn c\u00e1o ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh n\u00ean duy tr\u00ec \u00edt nh\u1ea5t 150-300 ph\u00fat v\u1eadn \u0111\u1ed9ng aerobic m\u1ed7i tu\u1ea7n, k\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh 2\u20133 bu\u1ed5i, ki\u1ec3m so\u00e1t ch\u1ebf \u0111\u1ed9 \u0103n v\u00e0 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c. D\u00f9 ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng hay bu\u1ed5i t\u1ed1i, s\u1ef1 \u0111\u1ec1u \u0111\u1eb7n v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng c\u00e1 nh\u00e2n m\u1edbi l\u00e0 y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n.<\/p>\n
\n
\n
Ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng hay bu\u1ed5i t\u1ed1i \u0111\u1ec1u c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n n\u1ebfu \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1ch. Th\u1eddi \u0111i\u1ec3m t\u1ed1t nh\u1ea5t kh\u00f4ng ph\u1ea3i l\u00e0 l\u00fac \u0111\u1ed1t m\u1ee1 nhi\u1ec1u nh\u1ea5t trong m\u1ed9t bu\u1ed5i t\u1eadp, m\u00e0 l\u00e0 th\u1eddi \u0111i\u1ec3m b\u1ea1n c\u00f3 th\u1ec3 duy tr\u00ec ch\u1ea1y b\u1ed9 l\u00e2u d\u00e0i, an to\u00e0n v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi l\u1ed1i s\u1ed1ng c\u1ee7a m\u00ecnh.<\/p>\n<\/p><\/div>\n<\/div>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
\n
\n
\u0110i b\u1ed9, ch\u1ea1y b\u1ed9, b\u01a1i l\u1ed9i – Ho\u1ea1t \u0111\u1ed9ng n\u00e0y t\u1ed1t nh\u1ea5t cho s\u1ee9c kh\u1ecfe?<\/p>\n<\/p><\/div>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
B\u00ed quy\u1ebft gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 nh\u1edd k\u1ebft h\u1ee3p ch\u1ea1y b\u1ed9 v\u1edbi plank SK\u0110S – M\u1ee1 b\u1ee5ng lu\u00f4n l\u00e0 v\u00f9ng kh\u00f3 gi\u1ea3m nh\u1ea5t, ngay c\u1ea3 khi b\u1ea1n \u0111\u00e3 t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n. Tuy nhi\u00ean, k\u1ebft h\u1ee3p gi\u1eefa ch\u1ea1y b\u1ed9 v\u00e0 plank c\u00f3 th\u1ec3 mang \u0111\u1ebfn k\u1ebft qu\u1ea3 r\u00f5 r\u1ec7t h\u01a1n so v\u1edbi vi\u1ec7c t\u1eadp […]<\/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-1927","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\/1927","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=1927"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1927\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1927"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}