\n $\"4$ <\/a>4 b\u00e0i t\u1eadp tr\u00ean gi\u01b0\u1eddng gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi nhanh h\u01a1n g\u1eadp b\u1ee5ng sau 60 tu\u1ed5i<\/a><\/p>\n

SK\u0110S \u2013 Sau tu\u1ed5i 60, kh\u1ed1i c\u01a1 suy gi\u1ea3m, n\u1ed9i ti\u1ebft thay \u0111\u1ed5i v\u00e0 v\u1eadn \u0111\u1ed9ng h\u1ea1n ch\u1ebf khi\u1ebfn c\u01a1 l\u00f5i, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00f9ng b\u1ee5ng d\u01b0\u1edbi v\u00e0 s\u00e0n ch\u1eadu, y\u1ebfu d\u1ea7n. T\u1eadp g\u1eadp b\u1ee5ng truy\u1ec1n th\u1ed1ng k\u00e9m hi\u1ec7u qu\u1ea3, th\u1eadm ch\u00ed l\u00e0m t\u0103ng \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng th\u1eaft l\u01b0ng, d\u1ec5 g\u00e2y \u0111au ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n<\/div>\n

1. V\u00ec sao m\u1ee1 b\u1ee5ng d\u1ec5 t\u00edch t\u1ee5 sau tu\u1ed5i 60?<\/strong><\/h2>\nSau tu\u1ed5i 60, vi\u1ec7c gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a> tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n do s\u1ef1 thay \u0111\u1ed5i n\u1ed9i ti\u1ebft v\u00e0 l\u1ed1i s\u1ed1ng \u00edt v\u1eadn \u0111\u1ed9ng. M\u1ee1 n\u1ed9i t\u1ea1ng v\u00f9ng b\u1ee5ng kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ngo\u1ea1i h\u00ecnh m\u00e0 c\u00f2n l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch v\u00e0 ti\u1ec3u \u0111\u01b0\u1eddng. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t trong vi\u1ec7c gi\u1ea3m m\u1ee1 b\u1ee5ng, c\u1ea7n k\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd v\u1edbi c\u00e1c b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c ph\u00f9 h\u1ee3p<\/b>.<\/p>\n
\u1ede ng\u01b0\u1eddi cao tu\u1ed5i<\/a>, chi\u1ebfn l\u01b0\u1ee3c gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 kh\u00f4ng n\u1eb1m \u1edf vi\u1ec7c “\u0111\u1ed1t m\u1ee1 <\/a>t\u1ea1i ch\u1ed7”, m\u00e0 l\u00e0 t\u0103ng kh\u1ed1i c\u01a1, c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 t\u0103ng m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng h\u1eb1ng ng\u00e0y. Trong \u0111\u00f3, c\u00e1c b\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh chi d\u01b0\u1edbi \u0111\u00f3ng vai tr\u00f2 \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng, v\u00ec \u0111\u00e2y l\u00e0 nh\u00f3m c\u01a1 l\u1edbn, quy\u1ebft \u0111\u1ecbnh kh\u1ea3 n\u0103ng \u0111i l\u1ea1i, gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 t\u1ef1 l\u1eadp.<\/p>\n
\n
\n $\"Kh\u00f4ng$ \n <\/div>
\n
Sau tu\u1ed5i 60, vi\u1ec7c gi\u1ea3m m\u1ee1 b\u1ee5ng tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n do s\u1ef1 thay \u0111\u1ed5i n\u1ed9i ti\u1ebft v\u00e0 l\u1ed1i s\u1ed1ng \u00edt v\u1eadn \u0111\u1ed9ng.<\/p>\n<\/figcaption><\/figure>\n
2. Squat tr\u00ean gh\u1ebf – b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng “\u0111a t\u00e1c d\u1ee5ng”<\/strong><\/h2>\nM\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p nh\u1ea5t cho ng\u01b0\u1eddi tr\u00ean 60 tu\u1ed5i l\u00e0 squat<\/a> tr\u00ean gh\u1ebf (chair squat), t\u1ee9c \u0111\u1ed9ng t\u00e1c \u0111\u1ee9ng l\u00ean – ng\u1ed3i xu\u1ed1ng t\u1eeb gh\u1ebf m\u1ed9t c\u00e1ch c\u00f3 ki\u1ec3m so\u00e1t. Tho\u1ea1t nh\u00ecn \u0111\u01a1n gi\u1ea3n nh\u01b0ng b\u00e0i t\u1eadp n\u00e0y huy \u0111\u1ed9ng \u0111\u1ed3ng th\u1eddi c\u01a1 \u0111\u00f9i, c\u01a1 m\u00f4ng, c\u01a1 b\u1ee5ng v\u00e0 nh\u00f3m c\u01a1 \u1ed5n \u0111\u1ecbnh th\u00e2n m\u00ecnh.<\/p>\n
Vi\u1ec7c k\u00edch ho\u1ea1t c\u00e1c nh\u00f3m c\u01a1 l\u1edbn gi\u00fap t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng, c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00e0 gi\u00e1n ti\u1ebfp h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng<\/a> khi duy tr\u00ec t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n
\u01afu \u0111i\u1ec3m n\u1ed5i b\u1eadt c\u1ee7a squat tr\u00ean gh\u1ebf l\u00e0 kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5, d\u1ec5 \u0111i\u1ec1u ch\u1ec9nh m\u1ee9c \u0111\u1ed9, an to\u00e0n v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u v\u00e0 ng\u01b0\u1eddi cao tu\u1ed5i. Quan tr\u1ecdng nh\u1ea5t, \u0111\u00e2y l\u00e0 \u0111\u1ed9ng t\u00e1c g\u1eafn li\u1ec1n v\u1edbi sinh ho\u1ea1t h\u1eb1ng ng\u00e0y, gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng \u0111\u1ee9ng l\u00ean, leo c\u1ea7u thang v\u00e0 gi\u1ea3m nguy c\u01a1 t\u00e9 ng\u00e3<\/a>.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n \u0111\u00fang v\u00e0 an to\u00e0n:<\/b><\/em><\/p>\n
– T\u01b0 th\u1ebf b\u1eaft \u0111\u1ea7u: <\/i>Ng\u1ed3i tr\u00ean gh\u1ebf ch\u1eafc ch\u1eafn, kh\u00f4ng c\u00f3 b\u00e1nh xe. Hai ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng h\u00f4ng, b\u00e0n ch\u00e2n \u0111\u1eb7t v\u1eefng tr\u00ean s\u00e0n, \u0111\u1ea7u g\u1ed1i g\u1eadp kho\u1ea3ng 90 \u0111\u1ed9. Gi\u1eef l\u01b0ng th\u1eb3ng, m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/p>\n
– \u0110\u1ee9ng l\u00ean: <\/i>Nghi\u00eang nh\u1eb9 th\u00e2n ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc, si\u1ebft c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 m\u00f4ng, t\u1eeb t\u1eeb \u0111\u1ea9y ng\u01b0\u1eddi \u0111\u1ee9ng d\u1eady. C\u00f3 th\u1ec3 \u0111\u01b0a tay ra tr\u01b0\u1edbc \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng, tr\u00e1nh ch\u1ed1ng tay l\u00ean gh\u1ebf n\u1ebfu kh\u00f4ng c\u1ea7n thi\u1ebft.<\/p>\n
– Ng\u1ed3i xu\u1ed1ng:<\/i> H\u1ea1 m\u00f4ng ch\u1eadm r\u00e3i cho \u0111\u1ebfn khi ch\u1ea1m gh\u1ebf, kh\u00f4ng “th\u1ea3 r\u01a1i” tr\u1ecdng l\u01b0\u1ee3ng. Gi\u1eef th\u00e2n tr\u00ean \u1ed5n \u0111\u1ecbnh, ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng.<\/p>\n
L\u01b0u \u00fd, ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u n\u00ean t\u1eadp 2 – 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 8 – 10 l\u1ea7n, ngh\u1ec9 ng\u1eafn gi\u1eefa c\u00e1c hi\u1ec7p. Khi s\u1ee9c m\u1ea1nh c\u1ea3i thi\u1ec7n, c\u00f3 th\u1ec3 t\u0103ng d\u1ea7n s\u1ed1 l\u1ea7n l\u1eb7p ho\u1eb7c s\u1ed1 hi\u1ec7p. V\u1edbi ng\u01b0\u1eddi c\u00f3 tho\u00e1i h\u00f3a kh\u1edbp g\u1ed1i, kh\u1edbp h\u00e1ng ho\u1eb7c ti\u1ec1n s\u1eed \u0111au kh\u1edbp<\/a>, n\u00ean b\u1eaft \u0111\u1ea7u t\u1eeb gh\u1ebf cao h\u01a1n \u0111\u1ec3 gi\u1ea3m bi\u00ean \u0111\u1ed9 g\u1eadp kh\u1edbp.<\/p>\n
N\u1ebfu xu\u1ea5t hi\u1ec7n \u0111au kh\u1edbp r\u00f5 r\u1ec7t ho\u1eb7c \u0111au nh\u00f3i, c\u1ea7n d\u1eebng t\u1eadp v\u00e0 tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia v\u1eadt l\u00fd tr\u1ecb li\u1ec7u. C\u1ea3m gi\u00e1c m\u1ecfi c\u01a1 nh\u1eb9 l\u00e0 b\u00ecnh th\u01b0\u1eddng nh\u01b0ng kh\u00f4ng \u0111au kh\u1edbp d\u1eef d\u1ed9i.<\/p>\n
\n
\n $\"Kh\u00f4ng$ \n <\/div>
\n
B\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng ph\u00f9 h\u1ee3p nh\u1ea5t cho ng\u01b0\u1eddi tr\u00ean 60 tu\u1ed5i l\u00e0 squat tr\u00ean gh\u1ebf.<\/p>\n<\/figcaption><\/figure>\n
3. C\u00e1ch t\u1eadp hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng sau tu\u1ed5i 60<\/strong><\/h2>\n– Gi\u1ea3m m\u1ee1 b\u1ee5ng sau tu\u1ed5i 60 <\/a>c\u1ea7n \u01b0u ti\u00ean an to\u00e0n v\u00e0 b\u1ec1n v\u1eefng, kh\u00f4ng ch\u1ea1y theo c\u01b0\u1eddng \u0111\u1ed9 cao. Qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a l\u00e0m gi\u1ea3m kh\u1ed1i c\u01a1, ch\u1eadm chuy\u1ec3n h\u00f3a v\u00e0 thay \u0111\u1ed5i n\u1ed9i ti\u1ebft, khi\u1ebfn m\u1ee1 b\u1ee5ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 m\u1ee1 n\u1ed9i t\u1ea1ng, d\u1ec5 t\u00edch t\u1ee5.<\/p>\n
V\u00ec v\u1eady, ngo\u00e0i c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh \u0111\u01a1n gi\u1ea3n nh\u01b0 ng\u1ed3i x\u1ed5m tr\u00ean gh\u1ebf, ng\u01b0\u1eddi tr\u00ean 60 tu\u1ed5i n\u00ean duy tr\u00ec v\u1eadn \u0111\u1ed9ng nh\u1eb9 xuy\u00ean su\u1ed1t trong ng\u00e0y nh\u01b0 \u0111i b\u1ed9, l\u00e0m vi\u1ec7c nh\u00e0, leo c\u1ea7u thang v\u00e0 ch\u1ee7 \u0111\u1ed9ng \u0111\u1ee9ng d\u1eady sau m\u1ed7i 30 – 60 ph\u00fat ng\u1ed3i. M\u1ee5c ti\u00eau ph\u1ed5 bi\u1ebfn l\u00e0 8.000 – 9.000 b\u01b0\u1edbc\/ng\u00e0y, t\u00f9y th\u1ec3 tr\u1ea1ng v\u00e0 b\u1ec7nh l\u00fd n\u1ec1n.<\/p>\n
Vi\u1ec7c k\u1ebft h\u1ee3p ng\u1ed3i x\u1ed5m tr\u00ean gh\u1ebf v\u1edbi \u0111i b\u1ed9 li\u00ean t\u1ee5c -15 ph\u00fat m\u1ed7i ng\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n m\u00e1u, t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng to\u00e0n th\u00e2n v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng<\/a> v\u00f9ng b\u1ee5ng hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n
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\n TIN LI\u00caN QUAN<\/span><\/p>\n
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$\"B\u00e0i$ <\/a>
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B\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 b\u1ee5ng 15 ph\u00fat m\u1ed7i ng\u00e0y cho ng\u01b0\u1eddi hay ng\u1ed3i nhi\u1ec1u<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
– V\u1eadn \u0111\u1ed9ng aerobic<\/a> m\u1ee9c \u0111\u1ed9 v\u1eeba l\u00e0 n\u1ec1n t\u1ea3ng, bao g\u1ed3m \u0111i b\u1ed9 nhanh, \u0111\u1ea1p xe ch\u1eadm, b\u01a1i l\u1ed9i\u2026 gi\u00fap t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng, c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng tim m\u1ea1ch v\u00e0 n\u00e2ng cao \u0111\u1ed9 nh\u1ea1y insulin, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t m\u1ee1 b\u1ee5ng an to\u00e0n.<\/p>\n
– T\u1eadp s\u1ee9c m\u1ea1nh nh\u1eb9 – trung b\u00ecnh 2 – 3 bu\u1ed5i\/tu\u1ea7n gi\u1eef vai tr\u00f2 then ch\u1ed1t, nh\u1eb1m duy tr\u00ec kh\u1ed1i c\u01a1 v\u00e0 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh m\u1ea5t c\u01a1 theo tu\u1ed5i, g\u00f3p ph\u1ea7n duy tr\u00ec t\u1ed1c \u0111\u1ed9 chuy\u1ec3n h\u00f3a c\u01a1 b\u1ea3n v\u00e0 gi\u1ea3m nguy c\u01a1 t\u00edch t\u1ee5 m\u1ee1 b\u1ee5ng l\u00e2u d\u00e0i.<\/p>\n
– T\u0103ng c\u01b0\u1eddng nh\u00f3m c\u01a1 trung t\u00e2m (core) v\u1edbi c\u00e1c b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p nh\u01b0: Plank<\/a> bi\u1ebfn th\u1ec3, n\u00e2ng ch\u00e2n nh\u1eb9, yoga ho\u1eb7c Pilates gi\u00fap c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf, gi\u1ea3m v\u00f2ng eo v\u00e0 h\u1ea1n ch\u1ebf \u0111au l\u01b0ng; tuy nhi\u00ean c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh c\u01b0\u1eddng \u0111\u1ed9 theo t\u00ecnh tr\u1ea1ng kh\u1edbp v\u00e0 c\u1ed9t s\u1ed1ng.<\/p>\n
– Duy tr\u00ec t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, tr\u00e1nh qu\u00e1 s\u1ee9c, k\u1ebft h\u1ee3p ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd l\u00e0 \u0111i\u1ec1u ki\u1ec7n c\u1ea7n \u0111\u1ec3 t\u1ed1i \u01b0u hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 b\u1ee5ng v\u00e0 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n \u1edf ng\u01b0\u1eddi tr\u00ean 60 tu\u1ed5i.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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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":"
4 b\u00e0i t\u1eadp tr\u00ean gi\u01b0\u1eddng gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi nhanh h\u01a1n g\u1eadp b\u1ee5ng sau 60 tu\u1ed5i SK\u0110S \u2013 Sau tu\u1ed5i 60, kh\u1ed1i c\u01a1 suy gi\u1ea3m, n\u1ed9i ti\u1ebft thay \u0111\u1ed5i v\u00e0 v\u1eadn \u0111\u1ed9ng h\u1ea1n ch\u1ebf khi\u1ebfn c\u01a1 l\u00f5i, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00f9ng b\u1ee5ng d\u01b0\u1edbi v\u00e0 s\u00e0n ch\u1eadu, y\u1ebfu d\u1ea7n. T\u1eadp g\u1eadp b\u1ee5ng truy\u1ec1n th\u1ed1ng k\u00e9m […]<\/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-2008","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\/2008","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=2008"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/2008\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2008"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2008"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2008"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}