\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 ch\u1ec9 15 ph\u00fat t\u1eadp luy\u1ec7n m\u1ed7i ng\u00e0y v\u1eabn c\u00f3 hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 b\u1ee5ng?<\/a><\/li>\n
2. T\u1eadp g\u00ec \u0111\u1ec3 gi\u1eef eo hi\u1ec7u qu\u1ea3 trong 15 ph\u00fat?<\/a><\/li>\n
3. C\u00e1ch t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3<\/a><\/li>\n<\/ul>\n<\/div>\n
M\u1ee1 b\u1ee5ng<\/a>, \u0111\u1eb7c bi\u1ec7t l\u00e0 m\u1ee1 n\u1ed9i t\u1ea1ng, c\u00f3 li\u00ean quan m\u1eadt thi\u1ebft \u0111\u1ebfn nguy c\u01a1 r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a, t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft, r\u1ed1i lo\u1ea1n lipid m\u00e1u v\u00e0 b\u1ec7nh tim m\u1ea1ch. Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y, v\u00f2ng eo t\u0103ng nhanh <\/a>trong th\u1eddi gian ng\u1eafn, nh\u01b0 giai \u0111o\u1ea1n tr\u01b0\u1edbc v\u00e0 trong T\u1ebft, c\u00f3 th\u1ec3 l\u00e0m x\u1ea5u \u0111i c\u00e1c ch\u1ec9 s\u1ed1 chuy\u1ec3n h\u00f3a.<\/p>\n
Tuy nhi\u00ean, theo 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), vi\u1ec7c t\u1eadp luy\u1ec7n nh\u1eb9 m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m t\u00edch t\u1ee5 m\u1ee1<\/a> n\u1ed9i t\u1ea1ng, c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 h\u1ed7 tr\u1ee3 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a h\u1ec7 ti\u00eau h\u00f3a. \u0110\u00e2y l\u00e0 l\u1ee3i \u00edch quan tr\u1ecdng trong nh\u1eefng ng\u00e0y cu\u1ed1i n\u0103m, khi nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean \u0103n no, \u0103n mu\u1ed9n, d\u1ec5 g\u1eb7p t\u00ecnh tr\u1ea1ng \u0111\u1ea7y b\u1ee5ng, ch\u1eadm ti\u00eau. Kh\u00f4ng nh\u1eefng th\u1ebf, gi\u1ea3m nguy c\u01a1 t\u00edch m\u1ee1 \u1edf v\u00f2ng eo tr\u01b0\u1edbc T\u1ebft c\u0169ng gi\u00fap c\u01a1 th\u1ec3 b\u01b0\u1edbc v\u00e0o k\u1ef3 ngh\u1ec9 v\u1edbi n\u1ec1n t\u1ea3ng s\u1ee9c kh\u1ecfe t\u1ed1t h\u01a1n, tr\u00e1nh t\u00ecnh tr\u1ea1ng “t\u0103ng c\u00e2n d\u1ed3n d\u1eadp” v\u00e0 kh\u00f3 ki\u1ec3m so\u00e1t sau T\u1ebft.<\/p>\n
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\n $\"15$ \n <\/div>
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Tr\u01b0\u1edbc T\u1ebft Nguy\u00ean \u0111\u00e1n, nhi\u1ec1u ng\u01b0\u1eddi d\u1ec5 t\u0103ng c\u00e2n, t\u00edch m\u1ee1 b\u1ee5ng do \u0103n u\u1ed1ng th\u1ea5t th\u01b0\u1eddng, ti\u1ec7c t\u00f9ng nhi\u1ec1u v\u00e0 gi\u1ea3m v\u1eadn \u0111\u1ed9ng.<\/p>\n<\/figcaption><\/figure>\n
1. V\u00ec sao ch\u1ec9 15 ph\u00fat t\u1eadp luy\u1ec7n m\u1ed7i ng\u00e0y v\u1eabn c\u00f3 hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 b\u1ee5ng?<\/strong><\/h2>\nBS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y nh\u1ea5n m\u1ea1nh, t\u1eadp luy\u1ec7n 15 ph\u00fat m\u1ed7i ng\u00e0y<\/a> v\u1eabn mang l\u1ea1i l\u1ee3i \u00edch r\u00f5 r\u1ec7t cho s\u1ee9c kh\u1ecfe n\u1ebfu \u0111\u01b0\u1ee3c duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n v\u00e0 \u0111\u00fang c\u00e1ch. V\u1eadn \u0111\u1ed9ng trong th\u1eddi gian ng\u1eafn nh\u01b0ng th\u01b0\u1eddng xuy\u00ean gi\u00fap k\u00edch ho\u1ea1t c\u00e1c nh\u00f3m c\u01a1, c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 l\u00e0m t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng n\u1ec1n. C\u00e1c b\u00e0i t\u1eadp s\u1eed d\u1ee5ng tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 ho\u1eb7c v\u1eadn \u0111\u1ed9ng nh\u1ecbp nh\u00e0ng c\u00f2n g\u00f3p ph\u1ea7n th\u00fac \u0111\u1ea9y chuy\u1ec3n h\u00f3a m\u1ee1, c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft.<\/p>\n
Khi duy tr\u00ec t\u1eadp luy\u1ec7n h\u1eb1ng ng\u00e0y, c\u01a1 th\u1ec3 h\u00ecnh th\u00e0nh th\u00f3i quen v\u1eadn \u0111\u1ed9ng \u1ed5n \u0111\u1ecbnh, qua \u0111\u00f3 h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng \u00edt v\u1eadn \u0111\u1ed9ng k\u00e9o d\u00e0i, m\u1ed9t y\u1ebfu t\u1ed1 nguy c\u01a1 \u0111\u1ed9c l\u1eadp c\u1ee7a b\u00e9o ph\u00ec v\u00e0 b\u1ec7nh tim m\u1ea1ch. B\u00ean c\u1ea1nh \u0111\u00f3, v\u1eadn \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n gi\u00fap duy tr\u00ec kh\u1ed1i c\u01a1, y\u1ebfu t\u1ed1 quan tr\u1ecdng quy\u1ebft \u0111\u1ecbnh kh\u1ea3 n\u0103ng “\u0111\u1ed1t m\u1ee1<\/a>” c\u1ee7a c\u01a1 th\u1ec3. Kh\u1ed1i c\u01a1 \u0111\u01b0\u1ee3c b\u1ea3o to\u00e0n s\u1ebd gi\u00fap ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng<\/a> hi\u1ec7u qu\u1ea3 h\u01a1n, gi\u1ea3m xu h\u01b0\u1edbng t\u00edch m\u1ee1, \u0111\u1eb7c bi\u1ec7t l\u00e0 m\u1ee1 v\u00f9ng b\u1ee5ng.<\/p>\n
\u0110\u00e1ng l\u01b0u \u00fd, m\u1ee5c ti\u00eau 15 ph\u00fat m\u1ed7i ng\u00e0y d\u1ec5 th\u1ef1c hi\u1ec7n, \u00edt g\u00e2y qu\u00e1 t\u1ea3i, ph\u00f9 h\u1ee3p v\u1edbi nhi\u1ec1u \u0111\u1ed1i t\u01b0\u1ee3ng, t\u1eeb ng\u01b0\u1eddi cao tu\u1ed5i \u0111\u1ebfn ng\u01b0\u1eddi b\u1eadn r\u1ed9n, nh\u1edd \u0111\u00f3 mang l\u1ea1i hi\u1ec7u qu\u1ea3 b\u1ec1n v\u1eefng l\u00e2u d\u00e0i.<\/p>\n
2. T\u1eadp g\u00ec \u0111\u1ec3 gi\u1eef eo hi\u1ec7u qu\u1ea3 trong 15 ph\u00fat?<\/strong><\/h2>\n
Nguy\u00ean t\u1eafc t\u1eadp luy\u1ec7n trong th\u1eddi gian ng\u1eafn l\u00e0 t\u1eadp trung v\u00e0o c\u00e1c nh\u00f3m c\u01a1 l\u1edbn v\u00e0 v\u00f9ng c\u01a1 trung t\u00e2m (core). Kh\u00f4ng c\u1ea7n ph\u00f2ng t\u1eadp hay d\u1ee5ng c\u1ee5 ph\u1ee9c t\u1ea1p, c\u00f3 th\u1ec3 t\u1eadp ngay t\u1ea1i nh\u00e0 v\u1edbi c\u00e1c b\u00e0i \u0111\u01a1n gi\u1ea3n nh\u01b0:<\/p>\n
– Squat<\/a> nh\u1eb9 ho\u1eb7c \u0111\u1ee9ng l\u00ean – ng\u1ed3i xu\u1ed1ng.<\/p>\n
– Plank ho\u1eb7c c\u00e1c bi\u1ebfn th\u1ec3 plank.<\/p>\n
– G\u1eadp b\u1ee5ng nh\u1eb9, n\u00e2ng ch\u00e2n c\u00f3 ki\u1ec3m so\u00e1t.<\/p>\n
– C\u00e1c \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 l\u01b0ng – h\u00f4ng – \u0111\u00f9i.<\/p>\n
M\u1ed7i b\u00e0i th\u1ef1c hi\u1ec7n trong kho\u1ea3ng 30 – 45 gi\u00e2y, ngh\u1ec9 ng\u1eafn gi\u1eefa c\u00e1c hi\u1ec7p. M\u1ee5c ti\u00eau kh\u00f4ng ph\u1ea3i t\u1eadp \u0111\u1ebfn ki\u1ec7t s\u1ee9c m\u00e0 l\u00e0 duy tr\u00ec nh\u1ecbp tim t\u0103ng nh\u1eb9, c\u1ea3m gi\u00e1c c\u01a1 \u0111\u01b0\u1ee3c ho\u1ea1t \u0111\u1ed9ng r\u00f5 r\u00e0ng. V\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, c\u00f3 th\u1ec3 chia 15 ph\u00fat th\u00e0nh 2 – 3 nh\u00f3m b\u00e0i ng\u1eafn \u0111\u1ec3 d\u1ec5 duy tr\u00ec th\u00f3i quen.<\/p>\n
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\n $\"15$ \n <\/div>
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Nguy\u00ean t\u1eafc t\u1eadp luy\u1ec7n trong th\u1eddi gian ng\u1eafn l\u00e0 t\u1eadp trung v\u00e0o c\u00e1c nh\u00f3m c\u01a1 l\u1edbn v\u00e0 v\u00f9ng c\u01a1 trung t\u00e2m.<\/p>\n<\/figcaption><\/figure>\n
3. C\u00e1ch t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3<\/strong><\/h2>\n
\u0110\u1ec3 t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3, BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y khuy\u1ebfn c\u00e1o:<\/p>\n
– L\u1ef1a ch\u1ecdn th\u1eddi \u0111i\u1ec3m t\u1eadp ph\u00f9 h\u1ee3p<\/em>: Bu\u1ed5i s\u00e1ng ho\u1eb7c \u0111\u1ea7u gi\u1edd chi\u1ec1u l\u00e0 th\u1eddi \u0111i\u1ec3m l\u00fd t\u01b0\u1edfng gi\u00fap k\u00edch ho\u1ea1t \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc, t\u0103ng t\u1ec9nh t\u00e1o v\u00e0 h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t c\u1ea3m gi\u00e1c th\u00e8m \u0103n trong ng\u00e0y. V\u1edbi ng\u01b0\u1eddi b\u1eadn r\u1ed9n, t\u1eadp bu\u1ed5i t\u1ed1i v\u1eabn mang l\u1ea1i l\u1ee3i \u00edch n\u1ebfu k\u1ebft th\u00fac tr\u01b0\u1edbc gi\u1edd ng\u1ee7 \u00edt nh\u1ea5t 2-3 gi\u1edd \u0111\u1ec3 tr\u00e1nh \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/p>\n
– \u01afu ti\u00ean c\u01b0\u1eddng \u0111\u1ed9 ph\u00f9 h\u1ee3p th\u1ec3 tr\u1ea1ng:<\/em> H\u00ecnh th\u1ee9c t\u1eadp 15 ph\u00fat\/ng\u00e0y ph\u00f9 h\u1ee3p v\u1edbi nhi\u1ec1u \u0111\u1ed9 tu\u1ed5i. Ng\u01b0\u1eddi trung ni\u00ean, ng\u01b0\u1eddi cao tu\u1ed5i ho\u1eb7c ng\u01b0\u1eddi c\u00f3 b\u1ec7nh n\u1ec1n nh\u01b0 t\u0103ng huy\u1ebft \u00e1p, \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng, \u0111au kh\u1edbp n\u00ean ch\u1ecdn c\u00e1c b\u00e0i t\u1eadp nh\u1eb9 \u0111\u1ebfn v\u1eeba, \u0111\u1ed9ng t\u00e1c ch\u1eadm, ki\u1ec3m so\u00e1t nh\u1ecbp th\u1edf v\u00e0 tr\u00e1nh g\u1eafng s\u1ee9c \u0111\u1ed9t ng\u1ed9t.<\/p>\n
– Duy tr\u00ec v\u1eadn \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n h\u1eb1ng ng\u00e0y:<\/em> T\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean gi\u00fap k\u00edch ho\u1ea1t c\u00e1c nh\u00f3m c\u01a1, t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng n\u1ec1n v\u00e0 h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng hi\u1ec7u qu\u1ea3 h\u01a1n so v\u1edbi t\u1eadp d\u1ed3n d\u1eadp, kh\u00f4ng \u0111\u1ec1u.<\/p>\n
– Gi\u1ea3m th\u00e8m \u0103n v\u00e0 \u0103n v\u1eb7t:<\/em> V\u1eadn \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n gi\u00fap \u0111i\u1ec1u h\u00f2a hormone \u0111\u00f3i – no, t\u1eeb \u0111\u00f3 gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0111\u1ed3 ng\u1ecdt v\u00e0 \u0103n v\u1eb7t, \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng trong giai \u0111o\u1ea1n c\u1eadn T\u1ebft v\u1edbi nhi\u1ec1u bu\u1ed5i ti\u1ec7c v\u00e0 ti\u1ebfp kh\u00e1ch.<\/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":"
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-2255","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\/2255","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=2255"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/2255\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2255"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2255"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2255"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}