\n $\"4$ <\/a>4 l\u1ed7i th\u01b0\u1eddng g\u1eb7p khi t\u1eadp luy\u1ec7n gi\u1eef d\u00e1ng, t\u0103ng c\u01a1 b\u1eafp \u1edf tu\u1ed5i 40<\/a><\/p>\n

SK\u0110S – Sau tu\u1ed5i 40, nhi\u1ec1u ph\u1ee5 n\u1eef duy tr\u00ec th\u00f3i quen t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n nh\u01b0ng v\u1eabn g\u1eb7p t\u00ecnh tr\u1ea1ng kh\u00f3 t\u0103ng c\u01a1, gi\u1eef d\u00e1ng, c\u01a1 th\u1ec3 k\u00e9m s\u0103n ch\u1eafc, nhanh m\u1ec7t m\u1ecfi h\u01a1n tr\u01b0\u1edbc. Nguy\u00ean nh\u00e2n kh\u00f4ng h\u1eb3n n\u1eb1m \u1edf vi\u1ec7c ‘t\u1eadp ch\u01b0a \u0111\u1ee7 nhi\u1ec1u’, m\u00e0 ch\u1ee7 y\u1ebfu \u0111\u1ebfn t\u1eeb nh\u1eefng sai l\u1ea7m ph\u1ed5 bi\u1ebfn trong dinh d\u01b0\u1ee1ng v\u00e0 chi\u1ebfn l\u01b0\u1ee3c t\u1eadp luy\u1ec7n.<\/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, c\u00e1c b\u00e0i t\u1eadp t\u0103ng c\u01a1<\/a> m\u00f4ng v\u1ed1n \u0111\u01b0\u1ee3c qu\u1ea3ng b\u00e1 l\u00e0 “th\u1ea7n t\u1ed1c” gi\u00fap c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng<\/a>. Nh\u01b0ng tr\u00ean th\u1ef1c t\u1ebf, ch\u00fang ch\u1ec9 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3 khi \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt v\u00e0 \u0111\u00fang m\u1ee5c ti\u00eau sinh h\u1ecdc c\u1ee7a c\u01a1 m\u00f4ng.<\/p>\n

1. \u0110\u00e1 ch\u00e2n ra sau nh\u01b0ng kh\u00f4ng “\u0111\u00e1nh tr\u00fang” c\u01a1 m\u00f4ng<\/a><\/li>\n
2. T\u1eadp n\u00e2ng h\u00f4ng qu\u00e1 nhanh l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3<\/a><\/li>\n
3. Squat ch\u01b0a \u0111\u1ee7 s\u00e2u n\u00ean kh\u00f4ng k\u00edch ho\u1ea1t c\u01a1 m\u00f4ng<\/a><\/li>\n<\/ul>\n<\/div>\n
\u0110\u1ec3 c\u00f3 v\u00f2ng ba<\/a> tr\u00f2n \u0111\u1ea7y, s\u0103n ch\u1eafc, c\u01a1 m\u00f4ng<\/a> c\u1ea7n \u0111\u01b0\u1ee3c r\u00e8n luy\u1ec7n m\u1ed9t c\u00e1ch c\u00f3 ch\u1ee7 \u0111\u00edch v\u00e0 c\u00f3 l\u1ef1c c\u1ea3n ph\u00f9 h\u1ee3p. \u1ede ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, vi\u1ec7c c\u1ea3m nh\u1eadn v\u00e0 si\u1ebft c\u01a1 m\u00f4ng th\u01b0\u1eddng g\u1eb7p kh\u00f3 kh\u0103n. Nguy\u00ean nh\u00e2n l\u00e0 do th\u00f3i quen ng\u1ed3i nhi\u1ec1u trong sinh ho\u1ea1t h\u1eb1ng ng\u00e0y l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng k\u00edch ho\u1ea1t c\u01a1 m\u00f4ng, khi\u1ebfn c\u00e1c nh\u00f3m c\u01a1 kh\u00e1c nh\u01b0 c\u01a1 \u0111\u00f9i sau ho\u1eb7c l\u01b0ng d\u01b0\u1edbi “l\u00e0m vi\u1ec7c thay”.<\/p>\n
C\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u1eb9 nh\u01b0 \u0111i b\u1ed9, leo c\u1ea7u thang hay c\u00e1c b\u00e0i t\u1eadp ng\u1eafn gi\u00fap duy tr\u00ec v\u1eadn \u0111\u1ed9ng v\u00e0 h\u1ed7 tr\u1ee3 s\u0103n ch\u1eafc c\u01a1 th\u1ec3. Tuy nhi\u00ean, \u0111\u1ec3 t\u0103ng kh\u1ed1i c\u01a1 m\u00f4ng r\u00f5 r\u1ec7t, ng\u01b0\u1eddi t\u1eadp c\u1ea7n c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh c\u00f3 l\u1ef1c c\u1ea3n nh\u01b0 t\u1ea1 tay<\/a>, t\u1ea1 \u0111\u00f2n ho\u1eb7c d\u00e2y kh\u00e1ng l\u1ef1c, k\u1ebft h\u1ee3p k\u1ef9 thu\u1eadt \u0111\u00fang v\u00e0 ti\u1ebfn tri\u1ec3n t\u1ea3i ph\u00f9 h\u1ee3p.<\/p>\n
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\n $\"Mu\u1ed1n$ \n <\/div>
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D\u00f9 t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, kh\u00f4ng \u00edt ng\u01b0\u1eddi v\u1eabn kh\u00f3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u0103ng c\u01a1 m\u00f4ng nh\u01b0 mong mu\u1ed1n.<\/p>\n<\/figcaption><\/figure>\n
D\u01b0\u1edbi \u0111\u00e2y l\u00e0 ba sai l\u1ea7m ph\u1ed5 bi\u1ebfn trong c\u00e1c b\u00e0i t\u1eadp m\u00f4ng quen thu\u1ed9c:<\/span><\/p>\n
1. \u0110\u00e1 ch\u00e2n ra sau nh\u01b0ng kh\u00f4ng “\u0111\u00e1nh tr\u00fang” c\u01a1 m\u00f4ng<\/strong><\/h2>\n
\u0110\u1ed9ng t\u00e1c \u0111\u00e1 ch\u00e2n ra sau l\u00e0 b\u00e0i t\u1eadp quen thu\u1ed9c trong nhi\u1ec1u video h\u01b0\u1edbng d\u1eabn. Tuy nhi\u00ean, theo c\u00e1c hu\u1ea5n luy\u1ec7n vi\u00ean th\u1ec3 h\u00ecnh, nhi\u1ec1u ng\u01b0\u1eddi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y ch\u1ee7 y\u1ebfu b\u1eb1ng qu\u00e1n t\u00ednh v\u00e0 c\u01a1 c\u1eb3ng ch\u00e2n, thay v\u00ec c\u01a1 m\u00f4ng.<\/p>\n
\u0110\u1ec3 b\u00e0i t\u1eadp c\u00f3 t\u00e1c d\u1ee5ng l\u00ean c\u01a1 m\u00f4ng, ng\u01b0\u1eddi t\u1eadp c\u1ea7n kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 r\u1ea5t t\u1ed1t, gi\u1eef c\u1ed9t s\u1ed1ng trung l\u1eadp v\u00e0 si\u1ebft m\u00f4ng ch\u1ee7 \u0111\u1ed9ng \u1edf \u0111\u1ec9nh \u0111\u1ed9ng t\u00e1c. V\u1edbi ng\u01b0\u1eddi m\u1edbi, \u0111i\u1ec1u n\u00e0y kh\u00f4ng h\u1ec1 d\u1ec5, th\u1eadm ch\u00ed, vi\u1ec7c s\u1eed d\u1ee5ng d\u00e2y kh\u00e1ng l\u1ef1c sai c\u00e1ch c\u00f2n l\u00e0m t\u0103ng nguy c\u01a1 t\u1eadp “l\u1ec7ch c\u01a1”. \u0110\u1ed3ng th\u1eddi, \u01b0u ti\u00ean nh\u1eefng b\u00e0i t\u1eadp \u1ed5n \u0111\u1ecbnh v\u00e0 d\u1ec5 ki\u1ec3m so\u00e1t h\u01a1n \u0111\u1ec3 k\u00edch ho\u1ea1t c\u01a1 m\u00f4ng<\/a> hi\u1ec7u qu\u1ea3.<\/p>\n
\n
\n $\"Mu\u1ed1n$ \n <\/div>
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Nhi\u1ec1u ng\u01b0\u1eddi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u00e1 ch\u00e2n ra sau ch\u1ee7 y\u1ebfu b\u1eb1ng qu\u00e1n t\u00ednh v\u00e0 c\u01a1 c\u1eb3ng ch\u00e2n, thay v\u00ec c\u01a1 m\u00f4ng.<\/p>\n<\/figcaption><\/figure>\n
2. T\u1eadp n\u00e2ng h\u00f4ng qu\u00e1 nhanh l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3<\/strong><\/h2>\n
N\u00e2ng h\u00f4ng l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp n\u1ec1n t\u1ea3ng cho c\u01a1 m\u00f4ng. Tuy nhi\u00ean, sai l\u1ea7m ph\u1ed5 bi\u1ebfn l\u00e0 th\u1ef1c hi\u1ec7n qu\u00e1 nhanh, kh\u00f4ng gi\u1eef \u0111\u1ee7 th\u1eddi gian si\u1ebft c\u01a1 \u1edf \u0111\u1ec9nh \u0111\u1ed9ng t\u00e1c.<\/p>\n
\u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u, ng\u01b0\u1eddi t\u1eadp c\u1ea7n:<\/p>\n
– Si\u1ebft ch\u1eb7t c\u01a1 m\u00f4ng \u1edf v\u1ecb tr\u00ed cao nh\u1ea5t trong 1-2 gi\u00e2y.<\/p>\n
– H\u1ea1 h\u00f4ng xu\u1ed1ng ch\u1eadm r\u00e3i, c\u00f3 ki\u1ec3m so\u00e1t.<\/p>\n
– \u0110\u1ea9y l\u1ef1c b\u1eb1ng to\u00e0n b\u1ed9 b\u00e0n ch\u00e2n, \u0111\u1ed3ng th\u1eddi duy tr\u00ec c\u0103ng c\u01a1 \u0111\u00f9i sau v\u00e0 c\u01a1 m\u00f4ng<\/p>\n
Khi \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt, n\u00e2ng h\u00f4ng l\u00e0 b\u00e0i t\u1eadp n\u00ean c\u00f3 trong h\u1ea7u h\u1ebft c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp m\u00f4ng, k\u1ec3 c\u1ea3 v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/p>\n
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\n $\"Mu\u1ed1n$ \n <\/div>
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Vi\u1ec7c t\u0103ng th\u00eam t\u1ea1 s\u1ebd gi\u00fap gia t\u0103ng \u00e1p l\u1ef1c l\u00ean c\u01a1 m\u00f4ng, nh\u01b0ng ch\u1ec9 n\u00ean th\u1ef1c hi\u1ec7n khi ng\u01b0\u1eddi t\u1eadp \u0111\u00e3 l\u00e0m ch\u1ee7 k\u1ef9 thu\u1eadt squat v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3.<\/p>\n<\/figcaption><\/figure>\n
3. Squat ch\u01b0a \u0111\u1ee7 s\u00e2u n\u00ean kh\u00f4ng k\u00edch ho\u1ea1t c\u01a1 m\u00f4ng<\/strong><\/h2>\nSquat<\/a> l\u00e0 b\u00e0i t\u1eadp “v\u00e0ng” cho nh\u00f3m c\u01a1 th\u00e2n d\u01b0\u1edbi, nh\u01b0ng ch\u1ec9 ph\u00e1t huy t\u00e1c d\u1ee5ng khi bi\u00ean \u0111\u1ed9 \u0111\u1ed9ng t\u00e1c \u0111\u1ee7 s\u00e2u. Vi\u1ec7c squat n\u1eeda ch\u1eebng khi\u1ebfn c\u01a1 m\u00f4ng kh\u00f4ng \u0111\u01b0\u1ee3c k\u00e9o gi\u00e3n v\u00e0 k\u00edch ho\u1ea1t \u0111\u1ea7y \u0111\u1ee7, d\u1eabn \u0111\u1ebfn hi\u1ec7u qu\u1ea3 k\u00e9m d\u00f9 t\u1eadp nhi\u1ec1u l\u1ea7n. Ch\u1ec9 khi h\u1ea1 ng\u01b0\u1eddi \u0111\u1ee7 s\u00e2u, c\u01a1 m\u00f4ng m\u1edbi tham gia m\u1ea1nh v\u00e0o \u0111\u1ed9ng t\u00e1c.<\/p>\n
Vi\u1ec7c t\u0103ng th\u00eam t\u1ea1 s\u1ebd gi\u00fap gia t\u0103ng \u00e1p l\u1ef1c l\u00ean c\u01a1 m\u00f4ng, nh\u01b0ng ch\u1ec9 n\u00ean th\u1ef1c hi\u1ec7n khi ng\u01b0\u1eddi t\u1eadp \u0111\u00e3 l\u00e0m ch\u1ee7 k\u1ef9 thu\u1eadt squat v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3. Nguy\u00ean nh\u00e2n khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi squat n\u00f4ng l\u00e0 do h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng kh\u1edbp c\u1ed5 ch\u00e2n v\u00e0 kh\u1edbp h\u00f4ng. M\u1ed9t c\u00e1ch \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 c\u1ea3i thi\u1ec7n l\u00e0 th\u1ef1c h\u00e0nh t\u01b0 th\u1ebf squat s\u00e2u trong kho\u1ea3ng 10 ph\u00fat m\u1ed7i ng\u00e0y, gi\u00fap c\u01a1 th\u1ec3 d\u1ea7n th\u00edch nghi v\u00e0 t\u0103ng \u0111\u1ed9 linh ho\u1ea1t.<\/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","protected":false},"excerpt":{"rendered":"
4 l\u1ed7i th\u01b0\u1eddng g\u1eb7p khi t\u1eadp luy\u1ec7n gi\u1eef d\u00e1ng, t\u0103ng c\u01a1 b\u1eafp \u1edf tu\u1ed5i 40 SK\u0110S – Sau tu\u1ed5i 40, nhi\u1ec1u ph\u1ee5 n\u1eef duy tr\u00ec th\u00f3i quen t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n nh\u01b0ng v\u1eabn g\u1eb7p t\u00ecnh tr\u1ea1ng kh\u00f3 t\u0103ng c\u01a1, gi\u1eef d\u00e1ng, c\u01a1 th\u1ec3 k\u00e9m s\u0103n ch\u1eafc, nhanh m\u1ec7t m\u1ecfi h\u01a1n tr\u01b0\u1edbc. Nguy\u00ean nh\u00e2n kh\u00f4ng h\u1eb3n […]<\/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-2139","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\/2139","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=2139"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/2139\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2139"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2139"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}