{"id":276,"date":"2024-03-01T00:00:00","date_gmt":"2024-03-01T00:00:00","guid":{"rendered":"http:\/\/ttviet.vn\/dl"},"modified":"2024-03-01T00:00:00","modified_gmt":"2024-03-01T00:00:00","slug":"","status":"publish","type":"post","link":"http:\/\/ytevn.com\/?p=276","title":{"rendered":"\u0110\u1ea1p xe gi\u00fap gi\u1ea3m c\u00e2n nh\u01b0 th\u1ebf n\u00e0o?"},"content":{"rendered":"
\n \"Ch\u1ea1y<\/a>Ch\u1ea1y b\u1ed9 c\u00f3 \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n \u0111\u1ea1p xe kh\u00f4ng?<\/a><\/p>\n

SK\u0110S – Ch\u1ea1y b\u1ed9 v\u00e0 \u0111\u1ea1p xe \u0111\u1ec1u l\u00e0 nh\u1eefng h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng quen thu\u1ed9c, gi\u00fap duy tr\u00ec v\u00f3c d\u00e1ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. Tuy nhi\u00ean, kh\u00f4ng \u00edt ng\u01b0\u1eddi th\u1eafc m\u1eafc r\u1eb1ng ch\u1ea1y b\u1ed9 hay \u0111\u1ea1p xe gi\u00fap \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n? N\u1ebfu mu\u1ed1n gi\u1ea3m c\u00e2n nhanh, n\u00ean l\u1ef1a ch\u1ecdn h\u00ecnh th\u1ee9c n\u00e0o?<\/p>\n<\/div>\n

1. Hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n t\u1eeb \u0111\u1ea1p xe<\/strong><\/h2>\n

\u0110\u1ea1p xe <\/a>l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c \u0111\u1ed1t ch\u00e1y calo cao, ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng v\u00e0 gi\u1ea3m m\u1ee1 to\u00e0n c\u01a1 th\u1ec3, t\u0103ng c\u01b0\u1eddng s\u1ef1 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp, c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh cho c\u01a1 th\u1ec3.<\/p>\n

BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y (Nguy\u00ean B\u00e1c s\u0129 \u0110\u1ed9i tuy\u1ec3n b\u00f3ng \u0111\u00e1 nam Qu\u1ed1c gia v\u00e0 U23 Vi\u1ec7t Nam) cho hay, n\u1ebfu k\u1ebft h\u1ee3p \u0111\u1ea1p xe \u0111\u1ec1u \u0111\u1eb7n v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n v\u00e0 duy tr\u00ec c\u00e2n n\u1eb7ng l\u00fd t\u01b0\u1edfng. C\u00e1c b\u00e0i t\u1eadp \u0111\u1ea1p xe c\u00f3 l\u1ee3i cho c\u00e1c nh\u00f3m c\u01a1 quan tr\u1ecdng trong c\u01a1 th\u1ec3. Khi t\u1eadp \u1edf c\u01b0\u1eddng \u0111\u1ed9 cao, \u0111\u1ea1p xe gi\u00fap duy tr\u00ec c\u00e2n n\u1eb7ng ph\u00f9 h\u1ee3p do t\u1eadp trung v\u00e0o c\u00e1c c\u01a1 t\u1ee9 \u0111\u1ea7u \u0111\u00f9i, c\u01a1 m\u00f4ng, c\u01a1 g\u00e2n khoeo v\u00e0 b\u1eafp ch\u00e2n. \u0110\u1ea1p xe c\u0169ng t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u01a1 b\u1eafp tay c\u01a1 tam \u0111\u1ea7u c\u1ee7a c\u00e1nh tay v\u00e0 c\u01a1 vai. Nh\u1edd \u0111\u00f3 m\u00e0 c\u00e1c ph\u1ea7n c\u01a1 n\u00e0y s\u0103n ch\u1eafc, m\u1ee1 th\u1eeba \u1edf c\u00e1nh tay \u0111\u01b0\u1ee3c lo\u1ea1i b\u1ecf.<\/p>\n

Ngo\u00e0i ra, \u0111\u1ea1p xe c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t v\u00e0 th\u00fac \u0111\u1ea9y s\u1ef1 ph\u00e1t tri\u1ec3n tinh th\u1ea7n.<\/p>\n

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\n \"\u0110\u1ea1p\n <\/div>
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\u0110\u1ea1p xe l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c \u0111\u1ed1t ch\u00e1y calo cao, ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng v\u00e0 gi\u1ea3m m\u1ee1 to\u00e0n c\u01a1 th\u1ec3…<\/p>\n<\/figcaption><\/figure>\n

2. \u0110\u1ea1p xe th\u1ebf n\u00e0o \u0111\u1ec3 gi\u1ea3m c\u00e2n?<\/strong><\/h2>\n
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Theo BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n<\/a>, c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp sau:<\/p>\n

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– T\u0103ng t\u1ed1c \u0111\u1ed9:<\/em> Th\u00f4ng th\u01b0\u1eddng, \u0111\u1ea1p xe v\u1edbi t\u1ed1c \u0111\u1ed9 trung b\u00ecnh c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y kho\u1ea3ng 300 calo trong 60 ph\u00fat, nh\u01b0ng v\u1edbi t\u1ed1c \u0111\u1ed9 nhanh h\u01a1n, s\u1ebd \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo<\/a> h\u01a1n. Khi \u0111\u1ea1p xe nhanh, c\u01a1 th\u1ec3 ph\u1ea3i s\u1eed d\u1ee5ng nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n \u0111\u1ec3 t\u0103ng t\u1ed1c v\u00e0 k\u1ebft qu\u1ea3 l\u00e0 c\u01a1 th\u1ec3 s\u1ebd \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n, t\u1eeb \u0111\u00f3 gi\u1ea3m \u0111\u01b0\u1ee3c nhi\u1ec1u c\u00e2n h\u01a1n.<\/p>\n

– T\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao ng\u1eaft qu\u00e3ng (HIIT): <\/em>\u0110\u00e2y l\u00e0 c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m c\u00e2n nhanh ch\u00f3ng. Vi\u1ec7c t\u1eadp luy\u1ec7n HIIT bao g\u1ed3m c\u00e1c giai \u0111o\u1ea1n t\u1eadp luy\u1ec7n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao xen k\u1ebd v\u1edbi t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p. Theo \u0111\u00f3, \u0111\u1ea1p xe nhanh nh\u1ea5t c\u00f3 th\u1ec3 trong 30-60 gi\u00e2y, sau \u0111\u00f3 \u0111\u1ea1p xe nh\u1eb9 nh\u00e0ng 2-3 ph\u00fat. N\u00ean th\u1ef1c hi\u1ec7n qu\u00e1 tr\u00ecnh n\u00e0y trong 20-30 ph\u00fat t\u1eadp.<\/p>\n

C\u00e1c b\u00e0i HIIT<\/a> gi\u00fap c\u01a1 th\u1ec3 \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n trong th\u1eddi gian ng\u1eafn h\u01a1n c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n r\u1ea5t hi\u1ec7u qu\u1ea3. Kh\u00f4ng nh\u1eefng th\u1ebf, vi\u1ec7c t\u1eadp HIIT c\u00f2n gi\u00fap c\u01a1 th\u1ec3 \u0111\u1ed1t ch\u00e1y calo c\u1ea3 khi qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n \u0111\u00e3 k\u1ebft th\u00fac.<\/p>\n

– R\u00e8n luy\u1ec7n s\u1ee9c b\u1ec1n: <\/em>\u0110\u00e2y c\u0169ng l\u00e0 c\u00e1ch \u0111\u1ea1p xe gi\u00fap gi\u1ea3m c\u00e2n<\/a> r\u1ea5t t\u1ed1t. N\u00ean b\u1eaft \u0111\u1ea7u \u0111\u1ea1p xe m\u1ed9t c\u00e1ch t\u1eeb t\u1eeb trong kho\u1ea3ng 10-15 ph\u00fat\/bu\u1ed5i t\u1eadp. Sau \u0111\u00f3 t\u0103ng th\u00eam v\u00e0i ph\u00fat cho nh\u1eefng bu\u1ed5i t\u1eadp sau cho \u0111\u1ebfn khi \u0111\u1ea1t \u0111\u01b0\u1ee3c \u00edt nh\u1ea5t 150 ph\u00fat\/tu\u1ea7n.<\/p>\n

– K\u1ebft h\u1ee3p nhu\u1ea7n nhuy\u1ec5n c\u00e1c b\u00e0i t\u1eadp: <\/em>N\u00ean k\u1ebft h\u1ee3p \u0111\u1ea1p xe v\u1edbi c\u00e1c b\u00e0i t\u1eadp kh\u00e1c \u0111\u1ec3 tr\u00e1nh s\u1ef1 nh\u00e0m ch\u00e1n nh\u01b0 c\u00f3 th\u1ec3 t\u1eadp 20-30 ph\u00fat \u0111\u1ea1p xe sau \u0111\u00f3 th\u1eed t\u1eadp c\u00e1c b\u00e0i t\u1eadp kh\u00e1c trong 20 ph\u00fat ho\u1eb7c \u0111\u1ea1p xe m\u1ed9t ng\u00e0y r\u1ed3i t\u1eadp t\u1ea1 v\u00e0o ng\u00e0y h\u00f4m sau\u2026<\/p>\n

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\n \"\u0110\u1ea1p\n <\/div>
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C\u1ea7n b\u1ed5 sung \u0111\u1ee7 n\u01b0\u1edbc tr\u01b0\u1edbc, trong v\u00e0 sau khi \u0111\u1ea1p xe.<\/p>\n<\/figcaption><\/figure>\n

3. \u0110\u1ea1p xe sao cho an to\u00e0n?<\/strong><\/h2>\n

\u0110\u1ec3 \u0111\u1ea1p xe an to\u00e0n<\/a>, \u0111\u1ea1t hi\u1ec7u qu\u1ea3 cao trong vi\u1ec7c gi\u1ea3m c\u00e2n, BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y khuy\u1ebfn c\u00e1o:<\/p>\n

– Ch\u1ecdn \u0111\u1ecba h\u00ecnh \u0111\u1ea1p xe ph\u00f9 h\u1ee3p: <\/strong>N\u00ean ch\u1ecdn nh\u1eefng n\u01a1i \u00edt ng\u01b0\u1eddi qua l\u1ea1i, ho\u1eb7c nh\u1eefng n\u01a1i c\u00f3 \u0111\u1ecba h\u00ecnh b\u1eb1ng ph\u1eb3ng, kh\u00f4ng kh\u00ed tho\u00e1ng m\u00e1t, trong l\u00e0nh s\u1ebd gi\u00fap b\u1ea1n \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n h\u01a1n, v\u00e0 n\u00e2ng cao hi\u1ec7u qu\u1ea3 c\u1ee7a bu\u1ed5i t\u1eadp.<\/p>\n

– Ch\u1ecdn th\u1eddi \u0111i\u1ec3m \u0111\u1ea1p xe: N\u00ean \u0111\u1ea1p xe v\u00e0o bu\u1ed5i s\u00e1ng, b\u1edfi kh\u00f4ng kh\u00ed trong l\u00e0nh v\u00e0o bu\u1ed5i s\u00e1ng s\u1ebd t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i khi t\u1eadp luy\u1ec7n, t\u1ea1o ra ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng t\u00edch c\u1ef1c, \u0111\u1ed1t ch\u00e1y l\u01b0\u1ee3ng calo, m\u1ee1 d\u01b0 th\u1eeba \u0111\u01b0\u1ee3c t\u00edch t\u1ee5 t\u1eeb t\u1ed1i h\u00f4m tr\u01b0\u1edbc.<\/p>\n

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