\n $\"Kh\u00f4ng$ <\/a>Kh\u00f4ng c\u1ea7n \u0103n ki\u00eang kh\u1eaft khe d\u1ecbp T\u1ebft, b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng sau tu\u1ed5i 60<\/a><\/p>\n

SK\u0110S – Sau tu\u1ed5i 60, m\u1ee1 b\u1ee5ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 m\u1ee1 n\u1ed9i t\u1ea1ng, d\u1ec5 t\u00edch t\u1ee5 d\u00f9 c\u00e2n n\u1eb7ng \u00edt thay \u0111\u1ed5i. Thay v\u00ec \u0103n ki\u00eang kh\u1eaft khe, ng\u01b0\u1eddi cao tu\u1ed5i c\u00f3 th\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng nh\u1edd b\u00e0i t\u1eadp ng\u1ed3i x\u1ed5m tr\u00ean gh\u1ebf \u0111\u01a1n gi\u1ea3n, an to\u00e0n, k\u1ebft h\u1ee3p t\u0103ng v\u1eadn \u0111\u1ed9ng h\u1eb1ng ng\u00e0y.<\/p>\n<\/div>\n

1. V\u00ec sao da d\u1ec5 s\u1ea1m m\u00e0u trong d\u1ecbp T\u1ebft?<\/strong><\/h2>\n\n
\n N\u1ed9i dung\n <\/div>\n
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1. V\u00ec sao da d\u1ec5 s\u1ea1m m\u00e0u trong d\u1ecbp T\u1ebft?<\/a><\/li>\n
2. T\u00e1c d\u1ee5ng c\u1ee7a t\u1eadp luy\u1ec7n v\u1edbi da <\/a><\/li>\n
3. B\u00e0i t\u1eadp 20 ph\u00fat m\u1ed7i ng\u00e0y ph\u00f9 h\u1ee3p trong d\u1ecbp T\u1ebft<\/a><\/li>\n<\/ul>\n<\/div>\n
Trong d\u1ecbp T\u1ebft<\/a>, nh\u1ecbp sinh ho\u1ea1t th\u01b0\u1eddng b\u1ecb \u0111\u1ea3o l\u1ed9n r\u00f5 r\u1ec7t: Ng\u1ee7 mu\u1ed9n, \u0103n nhi\u1ec1u \u0111\u1ed3 ng\u1ecdt, th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t b\u00e9o, r\u01b0\u1ee3u bia v\u00e0 gi\u1ea3m v\u1eadn \u0111\u1ed9ng. Nh\u1eefng thay \u0111\u1ed5i n\u00e0y l\u00e0m tu\u1ea7n ho\u00e0n m\u00e1u ngo\u1ea1i vi ch\u1eadm l\u1ea1i, khi\u1ebfn da kh\u00f4ng \u0111\u01b0\u1ee3c cung c\u1ea5p \u0111\u1ea7y \u0111\u1ee7 oxy v\u00e0 d\u01b0\u1ee1ng ch\u1ea5t c\u1ea7n thi\u1ebft.<\/p>\n
B\u00ean c\u1ea1nh \u0111\u00f3, thi\u1ebfu ng\u1ee7 v\u00e0 r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a l\u00e0m gia t\u0103ng stress oxy h\u00f3a – t\u00ecnh tr\u1ea1ng c\u00e1c g\u1ed1c t\u1ef1 do t\u1ea5n c\u00f4ng t\u1ebf b\u00e0o da, trong khi kh\u1ea3 n\u0103ng s\u1eeda ch\u1eefa v\u00e0 t\u00e1i t\u1ea1o t\u1ebf b\u00e0o b\u1ecb suy gi\u1ea3m. H\u1ec7 qu\u1ea3 l\u00e0 l\u00e0n da tr\u1edf n\u00ean s\u1ea1m m\u00e0u, kh\u00f4 r\u00e1p<\/a>, k\u00e9m \u0111\u00e0n h\u1ed3i, qu\u1ea7ng th\u00e2m m\u1eaft<\/a> r\u00f5 r\u1ec7t h\u01a1n, t\u00ecnh tr\u1ea1ng th\u01b0\u1eddng g\u1eb7p sau k\u1ef3 ngh\u1ec9 T\u1ebft.<\/p>\n
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\n $\"20$ \n <\/div>
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D\u1ecbp T\u1ebft Nguy\u00ean \u0111\u00e1n th\u01b0\u1eddng \u0111i k\u00e8m v\u1edbi vi\u1ec7c th\u1ee9c khuya, \u0103n u\u1ed1ng d\u01b0 th\u1eeba, gi\u1ea3m v\u1eadn \u0111\u1ed9ng k\u00e9o d\u00e0i khi\u1ebfn l\u00e0n da d\u1ec5 x\u1ec9n m\u00e0u, k\u00e9m h\u1ed3ng h\u00e0o.<\/p>\n<\/figcaption><\/figure>\n
2. T\u00e1c d\u1ee5ng c\u1ee7a t\u1eadp luy\u1ec7n v\u1edbi da <\/strong><\/h2>\n
2.1. C\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n v\u00e0 nu\u00f4i d\u01b0\u1ee1ng l\u00e0n da: <\/strong>Khi t\u1eadp luy\u1ec7n, nh\u1ecbp tim t\u0103ng l\u00ean gi\u00fap m\u00e1u l\u01b0u th\u00f4ng m\u1ea1nh m\u1ebd h\u01a1n kh\u1eafp c\u01a1 th\u1ec3, bao g\u1ed3m c\u1ea3 h\u1ec7 m\u1ea1ch m\u00e1u d\u01b0\u1edbi da. M\u00e1u mang theo oxy, vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 c\u00e1c y\u1ebfu t\u1ed1 t\u0103ng tr\u01b0\u1edfng, h\u1ed7 tr\u1ee3 t\u1ebf b\u00e0o da ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 v\u00e0 ph\u1ee5c h\u1ed3i nhanh h\u01a1n sau nh\u1eefng ng\u00e0y “qu\u00e1 t\u1ea3i” dinh d\u01b0\u1ee1ng.<\/p>\n
Tu\u1ea7n ho\u00e0n t\u1ed1t c\u00f2n gi\u00fap t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t \u1edf da, th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh lo\u1ea1i b\u1ecf c\u00e1c s\u1ea3n ph\u1ea9m chuy\u1ec3n h\u00f3a d\u01b0 th\u1eeba, t\u1eeb \u0111\u00f3 c\u1ea3i thi\u1ec7n s\u1eafc da, gi\u00fap da h\u1ed3ng h\u00e0o<\/a> v\u00e0 \u0111\u1ec1u m\u00e0u h\u01a1n.<\/p>\n
2.2. K\u00edch th\u00edch h\u1ec7 b\u1ea1ch huy\u1ebft gi\u00fap s\u00e1ng da: <\/strong>Kh\u00f4ng ch\u1ec9 t\u00e1c \u0111\u1ed9ng l\u00ean h\u1ec7 tu\u1ea7n ho\u00e0n m\u00e1u, t\u1eadp luy\u1ec7n c\u00f2n k\u00edch th\u00edch h\u1ec7 b\u1ea1ch huy\u1ebft, h\u1ec7 th\u1ed1ng ch\u1ecbu tr\u00e1ch nhi\u1ec7m d\u1eabn l\u01b0u d\u1ecbch th\u1eeba, \u0111\u1ed9c ch\u1ea5t v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m chuy\u1ec3n h\u00f3a kh\u1ecfi m\u00f4. Khi h\u1ec7 b\u1ea1ch huy\u1ebft ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3, t\u00ecnh tr\u1ea1ng \u1ee9 tr\u1ec7 d\u1ecbch d\u01b0\u1edbi da gi\u1ea3m, h\u1ea1n ch\u1ebf ph\u00f9 n\u1ec1 v\u00e0 x\u1ec9n m\u00e0u. \u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng c\u01a1 ch\u1ebf quan tr\u1ecdng gi\u00fap l\u00e0n da s\u00e1ng<\/a>, s\u0103n ch\u1eafc h\u01a1n khi duy tr\u00ec v\u1eadn \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n
2.3. Gi\u1ea3m stress, l\u00e0m ch\u1eadm l\u00e3o h\u00f3a da: <\/strong>Cortisol – hormone stress th\u01b0\u1eddng t\u0103ng cao trong nh\u1eefng ng\u00e0y T\u1ebft do thi\u1ebfu ng\u1ee7, l\u1ecbch sinh ho\u1ea1t d\u00e0y v\u00e0 \u0103n u\u1ed1ng th\u1ea5t th\u01b0\u1eddng. N\u1ed3ng \u0111\u1ed9 cortisol cao k\u00e9o d\u00e0i c\u00f3 th\u1ec3 th\u00fac \u0111\u1ea9y vi\u00eam m\u1ea1n t\u00ednh m\u1ee9c \u0111\u1ed9 th\u1ea5p, l\u00e0m suy y\u1ebfu h\u00e0ng r\u00e0o b\u1ea3o v\u1ec7 da v\u00e0 \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a.<\/p>\n
T\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n gi\u00fap \u0111i\u1ec1u h\u00f2a hormone, gi\u1ea3m cortisol v\u00e0 t\u0103ng ti\u1ebft endorphin, hormone “h\u1ea1nh ph\u00fac”, t\u1eeb \u0111\u00f3 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, gi\u1ea5c ng\u1ee7 v\u00e0 gi\u00e1n ti\u1ebfp b\u1ea3o v\u1ec7 c\u1ea5u tr\u00fac collagen, elastin c\u1ee7a da.<\/p>\n
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\n $\"20$ \n <\/div>
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T\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap da tr\u00f4ng t\u01b0\u01a1i t\u1eafn, kh\u1ecfe m\u1ea1nh h\u01a1n<\/p>\n<\/figcaption><\/figure>\n
2.4. T\u1eadp luy\u1ec7n h\u1ed7 tr\u1ee3 “th\u1ea3i \u0111\u1ed9c” t\u1ef1 nhi\u00ean cho c\u01a1 th\u1ec3: <\/strong>M\u1eb7c d\u00f9 t\u1eadp luy\u1ec7n kh\u00f4ng tr\u1ef1c ti\u1ebfp “th\u1ea3i \u0111\u1ed9c” theo ngh\u0129a thay th\u1ebf ch\u1ee9c n\u0103ng c\u1ee7a gan hay th\u1eadn, nh\u01b0ng v\u1eadn \u0111\u1ed9ng gi\u00fap c\u00e1c c\u01a1 quan n\u00e0y ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n. Khi t\u1eadp luy\u1ec7n, l\u01b0u l\u01b0\u1ee3ng m\u00e1u \u0111\u1ebfn gan v\u00e0 th\u1eadn t\u0103ng, h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a v\u00e0 \u0111\u00e0o th\u1ea3i c\u00e1c ch\u1ea5t c\u1eb7n b\u00e3 t\u00edch t\u1ee5 trong nh\u1eefng ng\u00e0y \u0103n u\u1ed1ng d\u01b0 th\u1eeba d\u1ecbp T\u1ebft.<\/p>\n
Vi\u1ec7c ra m\u1ed3 h\u00f4i trong qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng c\u00f2n gi\u00fap \u0111i\u1ec1u h\u00f2a th\u00e2n nhi\u1ec7t, l\u00e0m th\u00f4ng tho\u00e1ng l\u1ed7 ch\u00e2n l\u00f4ng v\u00e0 c\u1ea3i thi\u1ec7n vi tu\u1ea7n ho\u00e0n d\u01b0\u1edbi da, g\u00f3p ph\u1ea7n gi\u00fap da t\u01b0\u01a1i t\u1eafn<\/a>, kh\u1ecfe m\u1ea1nh h\u01a1n.<\/p>\n
3. B\u00e0i t\u1eadp 20 ph\u00fat m\u1ed7i ng\u00e0y ph\u00f9 h\u1ee3p trong d\u1ecbp T\u1ebft<\/strong><\/h2>\n
Trong d\u1ecbp T\u1ebft kh\u00f4ng c\u1ea7n t\u1eadp n\u1eb7ng hay k\u00e9o d\u00e0i, m\u00e0 n\u00ean \u01b0u ti\u00ean v\u1eadn \u0111\u1ed9ng v\u1eeba ph\u1ea3i, d\u1ec5 th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0 \u0111\u1ec3 duy tr\u00ec nh\u1ecbp sinh h\u1ecdc.<\/p>\n
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$\"Th\u00f3i$ <\/a>
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Th\u00f3i quen \u0103n u\u1ed1ng d\u1ecbp T\u1ebft l\u00e0m t\u0103ng nguy c\u01a1 vi\u00eam t\u1ee5y c\u1ea5p<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
– 5 ph\u00fat kh\u1edfi \u0111\u1ed9ng – \u0111\u00e1nh th\u1ee9c tu\u1ea7n ho\u00e0n: <\/em>Th\u1ef1c hi\u1ec7n xoay c\u1ed5, vai, h\u00f4ng, g\u1ed1i k\u1ebft h\u1ee3p h\u00edt th\u1edf s\u00e2u. Giai \u0111o\u1ea1n n\u00e0y gi\u00fap l\u00e0m \u1ea5m c\u01a1 th\u1ec3, t\u0103ng d\u1ea7n l\u01b0u l\u01b0\u1ee3ng m\u00e1u v\u00e0 “\u0111\u00e1nh th\u1ee9c” l\u00e0n da sau nhi\u1ec1u gi\u1edd ng\u1ed3i ho\u1eb7c n\u1eb1m ngh\u1ec9 ng\u00e0y T\u1ebft.<\/p>\n
– 10 ph\u00fat v\u1eadn \u0111\u1ed9ng ch\u00ednh: <\/em>\u01afu ti\u00ean c\u00e1c b\u00e0i t\u1eadp huy \u0111\u1ed9ng nhi\u1ec1u nh\u00f3m c\u01a1 nh\u01b0 squat nh\u1eb9, n\u00e2ng cao g\u1ed1i t\u1ea1i ch\u1ed7, \u0111\u1ee9ng l\u00ean – ng\u1ed3i xu\u1ed1ng, plank bi\u1ebfn th\u1ec3 ho\u1eb7c \u0111i b\u1ed9 nhanh quanh nh\u00e0. Nh\u1eefng \u0111\u1ed9ng t\u00e1c n\u00e0y gi\u00fap t\u0103ng nh\u1ecbp tim \u1edf m\u1ee9c v\u1eeba ph\u1ea3i, th\u00fac \u0111\u1ea9y tu\u1ea7n ho\u00e0n m\u00e0 kh\u00f4ng g\u00e2y m\u1ec7t qu\u00e1 m\u1ee9c, ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi \u0103n u\u1ed1ng nhi\u1ec1u ng\u00e0y T\u1ebft.<\/p>\n
– 5 ph\u00fat gi\u00e3n c\u01a1 – th\u01b0 gi\u00e3n v\u00e0 ph\u1ee5c h\u1ed3i<\/em>: K\u1ebft th\u00fac b\u1eb1ng gi\u00e3n c\u01a1 l\u01b0ng, h\u00f4ng, \u0111\u00f9i k\u1ebft h\u1ee3p th\u1edf ch\u1eadm, s\u00e2u. \u0110\u00e2y l\u00e0 b\u01b0\u1edbc quan tr\u1ecdng gi\u00fap h\u1ec7 th\u1ea7n kinh th\u01b0 gi\u00e3n, h\u1ed7 tr\u1ee3 d\u1eabn l\u01b0u b\u1ea1ch huy\u1ebft v\u00e0 c\u1ea3i thi\u1ec7n s\u1eafc da.<\/p>\n
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Da x\u1ec9n m\u00e0u trong d\u1ecbp T\u1ebft l\u00e0 t\u00ecnh tr\u1ea1ng ph\u1ed5 bi\u1ebfn nh\u01b0ng ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n n\u1ebfu c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c duy tr\u00ec v\u1eadn \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n. Ch\u1ec9 c\u1ea7n kho\u1ea3ng 20 ph\u00fat v\u1eadn \u0111\u1ed9ng m\u1ed7i ng\u00e0y c\u0169ng \u0111\u1ee7 \u0111\u1ec3 k\u00edch ho\u1ea1t tu\u1ea7n ho\u00e0n m\u00e1u, h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a v\u00e0 ph\u1ee5c h\u1ed3i l\u00e0n da t\u1eeb b\u00ean trong, h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng “xu\u1ed1ng s\u1eafc” k\u00e9o d\u00e0i sau k\u1ef3 ngh\u1ec9.<\/p>\n
Vi\u1ec7c gi\u1eef nh\u1ecbp v\u1eadn \u0111\u1ed9ng ngay trong T\u1ebft gi\u00fap c\u01a1 th\u1ec3 kh\u00f4ng b\u1ecb gi\u00e1n \u0111o\u1ea1n sinh l\u00fd, \u0111\u1ed3ng th\u1eddi ph\u00e1t huy hi\u1ec7u qu\u1ea3 r\u00f5 r\u1ec7t h\u01a1n so v\u1edbi vi\u1ec7c \u0111\u1ee3i \u0111\u1ebfn sau T\u1ebft m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n. Khi k\u1ebft h\u1ee3p v\u1eadn \u0111\u1ed9ng v\u1edbi ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 t\u0103ng c\u01b0\u1eddng rau xanh, tr\u00e1i c\u00e2y t\u01b0\u01a1i, l\u00e0n da s\u1ebd s\u1edbm l\u1ea5y l\u1ea1i v\u1ebb s\u00e1ng kh\u1ecfe, t\u01b0\u01a1i t\u1eafn v\u00e0 c\u01a1 th\u1ec3 c\u0169ng d\u1ec5 d\u00e0ng th\u00edch nghi tr\u1edf l\u1ea1i v\u1edbi nh\u1ecbp s\u1ed1ng th\u01b0\u1eddng ng\u00e0y.<\/p>\n<\/p><\/div>\n<\/div>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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Nh\u1eefng sai l\u1ea7m khi\u1ebfn ch\u1ecb em ch\u0103m s\u00f3c da k\u1ef9 nh\u01b0ng v\u1eabn b\u1ecb x\u1ec9n m\u00e0u.<\/p>\n<\/p><\/div>\n<\/div>\n

<\/b><\/p>\n","protected":false},"excerpt":{"rendered":"
Kh\u00f4ng c\u1ea7n \u0103n ki\u00eang kh\u1eaft khe d\u1ecbp T\u1ebft, b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng sau tu\u1ed5i 60 SK\u0110S – Sau tu\u1ed5i 60, m\u1ee1 b\u1ee5ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 m\u1ee1 n\u1ed9i t\u1ea1ng, d\u1ec5 t\u00edch t\u1ee5 d\u00f9 c\u00e2n n\u1eb7ng \u00edt thay \u0111\u1ed5i. Thay v\u00ec \u0103n ki\u00eang kh\u1eaft khe, ng\u01b0\u1eddi cao tu\u1ed5i c\u00f3 th\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng […]<\/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-2249","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\/2249","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=2249"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/2249\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2249"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}