\n $\"T\u1eadp$ <\/a>T\u1eadp luy\u1ec7n bao l\u00e2u \u0111\u1ec3 t\u0103ng 1kg c\u01a1?<\/a><\/p>\n

SK\u0110S – T\u0103ng c\u01a1 l\u00e0 m\u1ee5c ti\u00eau ph\u1ed5 bi\u1ebfn khi t\u1eadp luy\u1ec7n, nh\u1ea5t l\u00e0 nam gi\u1edbi. Tuy nhi\u00ean, t\u1ed1c \u0111\u1ed9 t\u0103ng c\u01a1 \u1edf m\u1ed7i ng\u01b0\u1eddi kh\u00f4ng gi\u1ed1ng nhau v\u00e0 kh\u00f4ng \u00edt ng\u01b0\u1eddi th\u1ea5t v\u1ecdng v\u00ec t\u1eadp l\u00e2u nh\u01b0ng ch\u01b0a th\u1ea5y thay \u0111\u1ed5i r\u00f5 r\u1ec7t. V\u1eady x\u00e2y d\u1ef1ng 1 kg c\u01a1 th\u1eadt s\u1ef1 m\u1ea5t bao l\u00e2u v\u00e0 c\u1ea7n l\u00e0m g\u00ec \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh n\u00e0y?<\/p>\n<\/div>\n

M\u1ed9t s\u1ed1 nguy c\u01a1 khi ng\u1eebng t\u1eadp luy\u1ec7n<\/a> trong d\u1ecbp T\u1ebft:<\/i><\/p>\n

1. C\u01a1 b\u1eafp b\u1eaft \u0111\u1ea7u suy gi\u1ea3m ch\u1ec9 sau v\u00e0i ng\u00e0y kh\u00f4ng t\u1eadp luy\u1ec7n<\/strong><\/h2>\n
C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y, hi\u1ec7n t\u01b0\u1ee3ng “m\u1ea5t th\u00edch nghi” c\u00f3 th\u1ec3 xu\u1ea5t hi\u1ec7n s\u1edbm ch\u1ec9 sau 7 – 10 ng\u00e0y ng\u1eebng t\u1eadp. Khi c\u01a1 b\u1eafp kh\u00f4ng \u0111\u01b0\u1ee3c k\u00edch th\u00edch c\u01a1 h\u1ecdc, qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p protein c\u01a1 gi\u1ea3m xu\u1ed1ng, trong khi qu\u00e1 tr\u00ecnh ph\u00e2n gi\u1ea3i protein t\u0103ng l\u00ean, d\u1eabn \u0111\u1ebfn gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng v\u00e0 s\u1ee9c m\u1ea1nh c\u01a1.<\/p>\n
\u1ede ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh, \u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u01b0\u1eddi trung ni\u00ean v\u00e0 cao tu\u1ed5i, ngh\u1ec9 t\u1eadp ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m s\u1ee9c m\u1ea1nh c\u01a1 nhanh h\u01a1n so v\u1edbi ng\u01b0\u1eddi tr\u1ebb. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng m\u00e0 c\u00f2n l\u00e0m t\u0103ng nguy c\u01a1 \u0111au l\u01b0ng, m\u1ecfi kh\u1edbp v\u00e0 ch\u1ea5n th\u01b0\u01a1ng khi quay l\u1ea1i t\u1eadp luy\u1ec7n sau T\u1ebft.<\/p>\n
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\n $\"4$ \n <\/div>
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C\u01a1 b\u1eafp b\u1eaft \u0111\u1ea7u suy gi\u1ea3m ch\u1ec9 sau v\u00e0i ng\u00e0y kh\u00f4ng t\u1eadp luy\u1ec7n.<\/p>\n<\/figcaption><\/figure>\n
2. Chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng r\u1ed1i lo\u1ea1n, nguy c\u01a1 t\u0103ng c\u00e2n r\u00f5 r\u1ec7t<\/strong><\/h2>\n
V\u1eadn \u0111\u1ed9ng th\u1ec3 l\u1ef1c \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c duy tr\u00ec \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 ki\u1ec3m so\u00e1t chuy\u1ec3n h\u00f3a \u0111\u01b0\u1eddng – m\u1ee1. Khi ng\u1eebng v\u1eadn \u0111\u1ed9ng 1 – 2 tu\u1ea7n, m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng h\u00e0ng ng\u00e0y gi\u1ea3m \u0111\u00e1ng k\u1ec3, trong khi l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o d\u1ecbp T\u1ebft th\u01b0\u1eddng t\u0103ng cao do \u0103n nhi\u1ec1u th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t b\u00e9o, \u0111\u01b0\u1eddng v\u00e0 r\u01b0\u1ee3u bia.<\/p>\n
H\u1ec7 qu\u1ea3 l\u00e0 m\u1ee1 t\u00edch t\u1ee5 nhanh h\u01a1n, \u0111\u1eb7c bi\u1ec7t \u1edf v\u00f9ng b\u1ee5ng. \u0110\u1ed3ng th\u1eddi, gi\u1ea3m v\u1eadn \u0111\u1ed9ng c\u00f2n l\u00e0m suy gi\u1ea3m kh\u1ea3 n\u0103ng s\u1eed d\u1ee5ng glucose c\u1ee7a c\u01a1 b\u1eafp, g\u00f3p ph\u1ea7n l\u00e0m t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft sau \u0103n \u2013 y\u1ebfu t\u1ed1 b\u1ea5t l\u1ee3i cho ng\u01b0\u1eddi th\u1eeba c\u00e2n<\/a>, ti\u1ec1n \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng v\u00e0 \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng type 2.<\/p>\n
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\n T\u1ebft l\u00e0 th\u1eddi gian ngh\u1ec9 ng\u01a1i, ph\u1ee5c h\u1ed3i tinh th\u1ea7n, nh\u01b0ng ngh\u1ec9 ng\u01a1i kh\u00f4ng \u0111\u1ed3ng ngh\u0129a v\u1edbi b\u1ea5t \u0111\u1ed9ng. Vi\u1ec7c duy tr\u00ec v\u1eadn \u0111\u1ed9ng t\u1ed1i thi\u1ec3u trong d\u1ecbp T\u1ebft gi\u00fap b\u1ea3o v\u1ec7 kh\u1ed1i c\u01a1, \u1ed5n \u0111\u1ecbnh chuy\u1ec3n h\u00f3a, gi\u1eef tinh th\u1ea7n t\u00edch c\u1ef1c v\u00e0 gi\u00fap c\u01a1 th\u1ec3 s\u1eb5n s\u00e0ng quay l\u1ea1i nh\u1ecbp sinh ho\u1ea1t b\u00ecnh th\u01b0\u1eddng sau k\u1ef3 ngh\u1ec9.\n <\/div>\n
\n <\/span><\/span>\n <\/div>\n<\/div>\n
3. S\u1ee9c b\u1ec1n tim m\u1ea1ch suy gi\u1ea3m trong th\u1eddi gian ng\u1eafn<\/strong><\/h2>\n
Kh\u00f4ng ch\u1ec9 c\u01a1 b\u1eafp, h\u1ec7 tim m\u1ea1ch c\u0169ng ch\u1ecbu \u1ea3nh h\u01b0\u1edfng khi ng\u1eebng t\u1eadp luy\u1ec7n. C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y, VO\u2082 max – ch\u1ec9 s\u1ed1 ph\u1ea3n \u00e1nh s\u1ee9c b\u1ec1n tim ph\u1ed5i – c\u00f3 th\u1ec3 gi\u1ea3m sau 1 – 2 tu\u1ea7n kh\u00f4ng v\u1eadn \u0111\u1ed9ng, \u0111\u1eb7c bi\u1ec7t \u1edf nh\u1eefng ng\u01b0\u1eddi tr\u01b0\u1edbc \u0111\u00f3 duy tr\u00ec t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean.<\/p>\n
Vi\u1ec7c suy gi\u1ea3m s\u1ee9c b\u1ec1n tim m\u1ea1ch khi\u1ebfn c\u01a1 th\u1ec3 nhanh m\u1ec7t h\u01a1n khi \u0111i l\u1ea1i, leo c\u1ea7u thang ho\u1eb7c lao \u0111\u1ed9ng nh\u1eb9 sau k\u1ef3 ngh\u1ec9, t\u1ea1o c\u1ea3m gi\u00e1c u\u1ec3 o\u1ea3i v\u00e0 gi\u1ea3m hi\u1ec7u su\u1ea5t sinh ho\u1ea1t h\u1eb1ng ng\u00e0y.<\/p>\n
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\n $\"4$ \n <\/div>
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Khi ng\u1eebng t\u1eadp ho\u00e0n to\u00e0n, nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y d\u1ec5 c\u00e1u g\u1eaft, gi\u1ea3m \u0111\u1ed9ng l\u1ef1c v\u00e0 ng\u1ee7 k\u00e9m h\u01a1n.<\/p>\n<\/figcaption><\/figure>\n
4. T\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c \u0111\u1ebfn t\u00e2m tr\u1ea1ng v\u00e0 gi\u1ea5c ng\u1ee7<\/strong><\/h2>\nV\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t c\u00f3 t\u00e1c d\u1ee5ng \u0111i\u1ec1u h\u00f2a h\u1ec7 th\u1ea7n kinh, t\u0103ng ti\u1ebft endorphin v\u00e0 serotonin – nh\u1eefng ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng. Khi ng\u1eebng t\u1eadp ho\u00e0n to\u00e0n, nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y d\u1ec5 c\u00e1u g\u1eaft, gi\u1ea3m \u0111\u1ed9ng l\u1ef1c v\u00e0 ng\u1ee7 k\u00e9m<\/a> h\u01a1n, nh\u1ea5t l\u00e0 trong b\u1ed1i c\u1ea3nh l\u1ecbch sinh ho\u1ea1t ng\u00e0y T\u1ebft b\u1ecb x\u00e1o tr\u1ed9n.<\/p>\n
\u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0111\u00e3 quen t\u1eadp luy\u1ec7n, vi\u1ec7c “\u0111\u1ee9t g\u00e3y” th\u00f3i quen c\u00f2n l\u00e0m t\u0103ng nguy c\u01a1 kh\u00f3 quay l\u1ea1i nh\u1ecbp t\u1eadp sau T\u1ebft, t\u1ea1o v\u00f2ng lu\u1ea9n qu\u1ea9n c\u1ee7a l\u01b0\u1eddi v\u1eadn \u0111\u1ed9ng k\u00e9o d\u00e0i.<\/p>\n
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$\"C\u00e1ch$ <\/a>
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C\u00e1ch gi\u1ea3m t\u00ecnh tr\u1ea1ng t\u0103ng c\u01a1 \u0111\u00f9i qu\u00e1 m\u1ee9c sau t\u1eadp luy\u1ec7n<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
C\u00e1ch duy tr\u00ec th\u00f3i quen t\u1eadp t\u1ed1i thi\u1ec3u trong d\u1ecbp T\u1ebft<\/strong><\/h3>\nKh\u00f4ng n\u00ean ngh\u1ec9 t\u1eadp luy\u1ec7n <\/a>ho\u00e0n to\u00e0n trong d\u1ecbp T\u1ebft <\/a>v\u00ec khi ng\u1eebng v\u1eadn \u0111\u1ed9ng \u0111\u1ed9t ng\u1ed9t, qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t gi\u1ea3m nhanh, c\u01a1 b\u1eafp m\u1ea5t k\u00edch th\u00edch, khi\u1ebfn n\u0103ng l\u01b0\u1ee3ng d\u01b0 th\u1eeba d\u1ec5 chuy\u1ec3n th\u00e0nh m\u1ee1, \u0111\u1eb7c bi\u1ec7t \u1edf v\u00f9ng b\u1ee5ng. <\/p>\n
Vi\u1ec7c \u00edt v\u1eadn \u0111\u1ed9ng c\u00f2n l\u00e0m ch\u1eadm ti\u00eau h\u00f3a, t\u0103ng c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng <\/a>v\u00e0 m\u1ec7t m\u1ecfi. Ch\u1ec9 c\u1ea7n duy tr\u00ec v\u1eadn \u0111\u1ed9ng nh\u1eb9 m\u1ed7i ng\u00e0y nh\u01b0 \u0111i b\u1ed9, gi\u00e3n c\u01a1 ho\u1eb7c t\u1eadp ng\u1eafn t\u1ea1i nh\u00e0 c\u0169ng \u0111\u1ee7 gi\u00fap gi\u1eef nh\u1ecbp chuy\u1ec3n h\u00f3a, \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft, h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a v\u00e0 gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi t\u1ed1t h\u01a1n khi quay l\u1ea1i sinh ho\u1ea1t, t\u1eadp luy\u1ec7n b\u00ecnh th\u01b0\u1eddng sau T\u1ebft.<\/p>\n
M\u1ed9t s\u1ed1 gi\u1ea3i ph\u00e1p g\u1ed3m:<\/b><\/i><\/p>\n
– Gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng, gi\u1eef t\u1ea7n su\u1ea5t: Ch\u1ec9 c\u1ea7n 2 – 3 bu\u1ed5i\/tu\u1ea7n, m\u1ed7i bu\u1ed5i 15 – 20 ph\u00fat t\u1eadp nh\u1eb9 \u0111\u1ebfn v\u1eeba c\u0169ng \u0111\u1ee7 \u0111\u1ec3 duy tr\u00ec k\u00edch th\u00edch c\u01a1 b\u1eafp v\u00e0 tim m\u1ea1ch.<\/p>\n
– \u01afu ti\u00ean b\u00e0i t\u1eadp to\u00e0n th\u00e2n: Squat, ch\u1ed1ng \u0111\u1ea9y, plank, \u0111i b\u1ed9 nhanh ho\u1eb7c leo c\u1ea7u thang gi\u00fap huy \u0111\u1ed9ng nhi\u1ec1u nh\u00f3m c\u01a1 trong th\u1eddi gian ng\u1eafn.<\/p>\n
– T\u1eadn d\u1ee5ng v\u1eadn \u0111\u1ed9ng sinh ho\u1ea1t: D\u1ecdn d\u1eb9p nh\u00e0 c\u1eeda, \u0111i b\u1ed9 khi du xu\u00e2n, ch\u01a1i v\u1edbi tr\u1ebb nh\u1ecf \u0111\u1ec1u g\u00f3p ph\u1ea7n duy tr\u00ec m\u1ee9c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c.<\/p>\n
– Gi\u1eef “nh\u1ecbp th\u00f3i quen”: T\u1eadp v\u00e0o khung gi\u1edd c\u1ed1 \u0111\u1ecbnh, d\u00f9 ng\u1eafn, gi\u00fap n\u00e3o b\u1ed9 duy tr\u00ec c\u1ea3m gi\u00e1c quen thu\u1ed9c v\u1edbi v\u1eadn \u0111\u1ed9ng.<\/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 th\u1ec3 d\u1ee5c h\u00e3y tr\u00e1nh xa c\u00e1c lo\u1ea1i n\u01b0\u1edbc n\u00e0y.<\/p>\n<\/p><\/div>\n<\/div>\n