\n N\u1ed9i dung\n <\/div>\n

1. Vai tr\u00f2 c\u1ee7a t\u1eadp th\u1ec3 d\u1ee5c trong vi\u1ec7c h\u1ea1n ch\u1ebf d\u1eady th\u00ec s\u1edbm<\/a><\/li>\n
2. M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp t\u1ed1t gi\u1ea3m nguy c\u01a1 d\u1eady th\u00ec s\u1edbm \u1edf tr\u1ebb<\/a><\/li>\n
2.1 \u0110\u1ea1p xe <\/a><\/li>\n
2.2 \u0110u x\u00e0 <\/a><\/li>\n
2.3 Ch\u1ea1y b\u1ed9<\/a><\/li>\n
2.4 Nh\u1ea3y cao <\/a><\/li>\n
2.5 Nh\u1ea3y xa <\/a><\/li>\n
2.6 Nh\u1ea3y d\u00e2y <\/a><\/li>\n
2.7 B\u00f3ng r\u1ed5<\/a><\/li>\n
2.8 B\u00f3ng chuy\u1ec1n<\/a><\/li>\n
2.9 C\u1ea7u l\u00f4ng<\/a><\/li>\n
3. L\u01b0u \u00fd trong khi t\u1eadp luy\u1ec7n <\/a><\/li>\n<\/ul>\n<\/div>\n
Tr\u1ebb d\u1eady th\u00ec s\u1edbm t\u01b0\u1edfng ch\u1eebng nh\u01b0 cao h\u01a1n so v\u1edbi c\u00e1c b\u1ea1n c\u00f9ng l\u1edbp, nh\u01b0ng s\u1ebd khi\u1ebfn cho \u0111\u1ea7u x\u01b0\u01a1ng \u0111\u00f3ng kh\u00e9p s\u1edbm, r\u00fat ng\u1eafn th\u1eddi k\u1ef3 sinh tr\u01b0\u1edfng, t\u1eeb \u0111\u00f3 \u1ea3nh h\u01b0\u1edfng r\u1ea5t nghi\u00eam tr\u1ecdng \u0111\u1ebfn chi\u1ec1u cao \u1edf tu\u1ed5i tr\u01b0\u1edfng th\u00e0nh.<\/p>\n
H\u01a1n n\u1eefa tr\u1ebb d\u1eady th\u00ec s\u1edbm th\u01b0\u1eddng c\u00f3 nh\u1eefng thay \u0111\u1ed5i t\u00e2m l\u00fd tr\u01b0\u1edbc tu\u1ed5i. Nh\u1eefng thay \u0111\u1ed5i tr\u00ean c\u01a1 th\u1ec3 c\u1ee7a tr\u1ebb d\u1eady th\u00ec s\u1edbm kh\u00e1c v\u1edbi nh\u1eefng \u0111\u1ee9a tr\u1ebb c\u00f9ng trang l\u1ee9a khi\u1ebfn tr\u1ebb b\u1ee1 ng\u1ee1, ng\u1ea1i ng\u00f9ng. S\u1ef1 ph\u00e1t tri\u1ec3n t\u00e2m l\u00fd c\u0169ng nh\u01b0 thay \u0111\u1ed5i l\u01b0\u1ee3ng hormon qu\u00e1 s\u1edbm \u1edf nh\u1eefng \u0111\u1ee9a tr\u1ebb d\u1eady th\u00ec s\u1edbm d\u1eabn \u0111\u1ebfn nh\u1eefng h\u00e0nh \u0111\u1ed9ng ham mu\u1ed1n v\u1ec1 sinh l\u00fd tr\u01b0\u1edbc tu\u1ed5i. \u0110i\u1ec1u n\u00e0y d\u1ec5 d\u1eabn \u0111\u1ebfn mang thai ngo\u00e0i \u00fd mu\u1ed1n ho\u1eb7c c\u00e1c b\u1ec7nh l\u00e2y nhi\u1ec5m qua \u0111\u01b0\u1eddng t\u00ecnh d\u1ee5c.<\/p>\n
1. Vai tr\u00f2 c\u1ee7a t\u1eadp th\u1ec3 d\u1ee5c trong vi\u1ec7c h\u1ea1n ch\u1ebf d\u1eady th\u00ec s\u1edbm<\/a><\/strong><\/h2>\n
B\u00e9o ph\u00ec \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn th\u1eddi \u0111i\u1ec3m d\u1eady th\u00ec v\u00e0 c\u00f3 l\u1ebd l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n d\u1eabn \u0111\u1ebfn xu h\u01b0\u1edbng d\u1eady th\u00ec s\u1edbm h\u01a1n. T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean th\u00fac \u0111\u1ea9y s\u1ef1 th\u00edch \u1ee9ng t\u00edch c\u1ef1c c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 g\u00f3p ph\u1ea7n ng\u0103n ng\u1eeba v\u00e0 \u0111i\u1ec1u tr\u1ecb b\u1ec7nh b\u00e9o ph\u00ec.<\/a><\/p>\n
Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t<\/a> c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m t\u00ecnh tr\u1ea1ng vi\u00eam to\u00e0n th\u00e2n th\u00f4ng qua vi\u1ec7c gi\u1ea3m s\u1ea3n xu\u1ea5t c\u00e1c cytokine g\u00e2y vi\u00eam \u0111\u1ea1i th\u1ef1c b\u00e0o ho\u1eb7c t\u1ebf b\u00e0o m\u1ee1. S\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa luy\u1ec7n t\u1eadp aerobic v\u00e0 luy\u1ec7n t\u1eadp s\u1ee9c \u0111\u1ec1 kh\u00e1ng<\/a> c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u1ea3i thi\u1ec7n nhi\u1ec1u h\u01a1n t\u00ecnh tr\u1ea1ng vi\u00eam nhi\u1ec5m, gi\u1ea3m nguy c\u01a1 b\u00e9o ph\u00ec.<\/p>\n
Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t tr\u00ec ho\u00e3n nguy c\u01a1 d\u1eady th\u00ec s\u1edbm \u1edf tr\u1ebb s\u1ebd t\u1ea1o c\u01a1 h\u1ed9i cho x\u01b0\u01a1ng ph\u00e1t tri\u1ec3n, gi\u00fap tr\u1ebb c\u00f3 c\u01a1 h\u1ed9i \u0111\u1ea1t chi\u1ec1u cao l\u00fd t\u01b0\u1edfng h\u01a1n khi tr\u01b0\u1edfng th\u00e0nh.<\/p>\n
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\n $\"tr\u1ebb$ \n <\/div>\n
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Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch tr\u00ec ho\u00e3n nguy c\u01a1 d\u1eady th\u00ec s\u1edbm \u1edf tr\u1ebb.<\/p>\n<\/p><\/div>\n<\/div>\n
2. M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp t\u1ed1t gi\u1ea3m nguy c\u01a1 d\u1eady th\u00ec s\u1edbm \u1edf tr\u1ebb<\/strong><\/h2>\n2.1 \u0110\u1ea1p xe<\/a> <\/em><\/strong><\/h3>\n
\u0110\u1ea1p xe l\u00e0 c\u00e1ch \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c chi\u1ec1u cao ph\u00f9 h\u1ee3p v\u1edbi tu\u1ed5i d\u1eady th\u00ec. B\u00e0i t\u1eadp n\u00e0y ch\u1ee7 y\u1ebfu l\u00e0m c\u0103ng c\u01a1 ch\u00e2n v\u00e0 c\u01a1 h\u00f4ng. K\u00e9o gi\u00e3n c\u01a1 th\u1ec3 th\u01b0\u1eddng xuy\u00ean trong th\u1eddi gian d\u00e0i c\u0169ng th\u00fac \u0111\u1ea9y t\u0103ng chi\u1ec1u cao<\/a> \u1edf tr\u1ebb.<\/p>\n
2.2 \u0110u x\u00e0 <\/em><\/strong><\/h3>\n
\u0110u x\u00e0 \u0111\u01a1n l\u00e0 b\u00e0i t\u1eadp t\u0103ng chi\u1ec1u cao hi\u1ec7u qu\u1ea3 \u1edf tu\u1ed5i d\u1eady th\u00ec. Khi \u0111u \u0111\u01b0a, c\u1ed9t s\u1ed1ng c\u1ee7a tr\u1ebb c\u0103ng ra d\u01b0\u1edbi t\u00e1c d\u1ee5ng c\u1ee7a tr\u1ecdng l\u1ef1c. \u0110\u00e2y l\u00e0 \u0111\u1ed9ng t\u00e1c c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m th\u1eb3ng c\u1ed9t s\u1ed1ng v\u00e0 m\u1edf r\u1ed9ng vai \u0111\u1ec3 ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng ch\u1ea3y x\u1ec7. Ngo\u00e0i ra, \u0111u x\u00e0 th\u01b0\u1eddng xuy\u00ean c\u00f2n gi\u00fap t\u0103ng c\u01b0\u1eddng c\u01a1 tay v\u00e0 c\u01a1 c\u1ed9t s\u1ed1ng. \u0110\u1ec3 l\u00e0m \u0111i\u1ec1u n\u00e0y, ch\u1ec9 c\u1ea7n l\u1eafc l\u01b0 c\u01a1 th\u1ec3 v\u00e0 khuy\u1ebfn kh\u00edch tr\u1ebb c\u1ed1 g\u1eafng kh\u00f4ng ch\u1ea1m \u0111\u1ea5t b\u1eb1ng trong 30 gi\u00e2y.<\/p>\n
2.3 Ch\u1ea1y b\u1ed9<\/em><\/strong><\/h3>\nCh\u1ea1y b\u1ed9 gi\u00fap gi\u00e3n c\u01a1 ch\u00e2n, c\u01a1 h\u00f4ng v\u00e0 k\u00e9o gi\u00e3n c\u1ed9t s\u1ed1ng<\/a>. Ngo\u00e0i ra, n\u00f3 c\u00f2n gi\u00fap t\u0103ng t\u00ednh linh ho\u1ea1t c\u1ee7a x\u01b0\u01a1ng kh\u1edbp. Ch\u1ea1y b\u1ed9 c\u00f2n c\u00f3 \u01b0u \u0111i\u1ec3m l\u00e0 \u0111i\u1ec1u ch\u1ec9nh t\u01b0 th\u1ebf x\u1ea5u m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean. B\u1eb1ng c\u00e1ch t\u1eadp luy\u1ec7n \u1edf m\u1ed9t c\u01b0\u1eddng \u0111\u1ed9 nh\u1ea5t \u0111\u1ecbnh, t\u01b0 th\u1ebf x\u1ea5u v\u00e0 sai l\u1ec7ch \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn chi\u1ec1u cao c\u01a1 th\u1ec3 d\u1ea7n \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n. Nh\u1edd \u0111\u00f3 chi\u1ec1u d\u00e0i c\u1ee7a x\u01b0\u01a1ng ph\u00e1t tri\u1ec3n t\u1ed1t.<\/p>\n
2.4 Nh\u1ea3y cao <\/em><\/strong><\/h3>\nNh\u1ea3y cao l\u00e0 b\u00e0i t\u1eadp nh\u1ea3y to\u00e0n th\u00e2n gi\u00fap k\u00e9o c\u0103ng to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 v\u00e0 c\u00e1c kh\u1edbp. Ngo\u00e0i ra, kh\u1ea3 n\u0103ng gi\u00e3n n\u1edf c\u1ee7a c\u1ed9t s\u1ed1ng c\u0169ng c\u1ea7n thi\u1ebft. \u0110\u1ed9ng t\u00e1c nh\u1ea3y c\u00f2n khi\u1ebfn c\u01a1 th\u1ec3 ti\u1ebft ra nhi\u1ec1u hormone t\u0103ng tr\u01b0\u1edfng,<\/a> c\u00f3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn chi\u1ec1u cao c\u1ee7a tr\u1ebb.<\/p>\n
2.5 Nh\u1ea3y xa <\/em><\/strong><\/h3>\n
Gi\u1ed1ng nh\u01b0 nh\u1ea3y cao, nh\u1ea3y xa c\u0169ng \u0111\u00f2i h\u1ecfi s\u1ef1 v\u1eadn \u0111\u1ed9ng linh ho\u1ea1t c\u1ee7a to\u00e0n b\u1ed9 h\u1ec7 c\u01a1 x\u01b0\u01a1ng. B\u00e0i t\u1eadp n\u00e0y l\u00e0m t\u0103ng \u0111\u1ed9 \u0111\u00e0n h\u1ed3i c\u1ee7a c\u01a1 trong th\u1eddi gian ng\u1eafn v\u00e0 k\u00edch th\u00edch t\u0103ng tr\u01b0\u1edfng chi\u1ec1u cao.<\/p>\n
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\n $\"children$ \n <\/div>\n
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B\u00f3ng chuy\u1ec1n c\u0169ng l\u00e0 m\u1ed9t trong nh\u1eefng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t gi\u1ea3m nguy c\u01a1 d\u1eady th\u00ec s\u1edbm \u1edf tr\u1ebb<\/p>\n<\/p><\/div>\n<\/div>\n
2.6 Nh\u1ea3y d\u00e2y <\/em><\/strong><\/h3>\nNh\u1ea3y d\u00e2y gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 ch\u00e2n v\u00e0 c\u1ed9t s\u1ed1ng sau m\u1ed7i l\u1ea7n nh\u1ea3y, gi\u00fap c\u1ea3i thi\u1ec7n vi\u1ec7c cung c\u1ea5p m\u00e1u cho x\u01b0\u01a1ng v\u00e0 t\u0103ng m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng.<\/a><\/p>\n
2.7 B\u00f3ng r\u1ed5<\/em><\/strong><\/h3>\nB\u00f3ng r\u1ed5 l\u00e0 b\u00e0i t\u1eadp \u0111\u00f2i h\u1ecfi s\u1ef1 v\u1eadn \u0111\u1ed9ng to\u00e0n th\u00e2n, t\u1eeb \u0111\u00f3 l\u00e0m t\u0103ng l\u01b0u l\u01b0\u1ee3ng m\u00e1u t\u1edbi c\u00e1c m\u00f4 x\u01b0\u01a1ng v\u00e0 kh\u1edbp. \u0110\u1ed3ng th\u1eddi, n\u00f3 gi\u00fap gi\u1ea3i ph\u00f3ng nhi\u1ec1u hormone t\u0103ng tr\u01b0\u1edfng, c\u00f3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn chi\u1ec1u d\u00e0i x\u01b0\u01a1ng. C\u00e1c \u0111\u1ed9ng t\u00e1c nh\u1ea3y v\u00e0 g\u1eadp ng\u01b0\u1eddi li\u00ean t\u1ee5c trong b\u00f3ng r\u1ed5<\/a> c\u0169ng g\u00f3p ph\u1ea7n l\u00e0m gi\u00e3n x\u01b0\u01a1ng, \u0111\u1ed3ng th\u1eddi t\u1ea1o \u0111i\u1ec1u ki\u1ec7n h\u00ecnh th\u00e0nh s\u1ee5n m\u1edbi gi\u00fap t\u0103ng chi\u1ec1u cao.<\/p>\n
2.8 B\u00f3ng chuy\u1ec1n<\/em><\/strong><\/h3>\n
B\u00f3ng chuy\u1ec1n \u0111\u00f2i h\u1ecfi c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 b\u1eadt nh\u1ea3y, du\u1ed7i ng\u01b0\u1eddi v\u00e0 v\u1eadn \u0111\u1ed9ng linh ho\u1ea1t. T\u1ea5t c\u1ea3 \u0111\u1ec1u gi\u00fap r\u00e8n luy\u1ec7n c\u01a1 b\u1eafp, kh\u1edbp x\u01b0\u01a1ng c\u1ee7a tr\u1ebb v\u00e0 k\u00edch th\u00edch s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a tr\u1ebb. \u0110i\u1ec1u n\u00e0y k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng v\u00e0 t\u1ee9 chi, \u0111\u1ed3ng th\u1eddi m\u1edf r\u1ed9ng c\u00e1c \u0111\u0129a \u0111\u1ec7m \u0111\u1ebfn m\u1ee9c t\u1ed1i \u0111a. S\u1ee5n g\u1ed1i c\u0169ng ch\u1ecbu \u1ea3nh h\u01b0\u1edfng t\u00edch c\u1ef1c v\u00e0 g\u00f3p ph\u1ea7n t\u0103ng chi\u1ec1u cao nhanh ch\u00f3ng.<\/p>\n
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V\u00ec sao tr\u1ebb d\u1eady th\u00ec s\u1edbm c\u00f3 nguy c\u01a1 th\u1ea5p h\u01a1n 10-20cm so v\u1edbi c\u00e1c b\u1ea1n \u0111\u1ed3ng trang l\u1ee9a?<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
2.9 C\u1ea7u l\u00f4ng<\/em><\/strong><\/h3>\nM\u00f4n th\u1ec3 thao n\u00e0y t\u1eadp trung v\u00e0o s\u1ee9c m\u1ea1nh c\u1ee7a c\u00e1nh tay, vai v\u00e0 s\u1ef1 du\u1ed7i c\u1ee7a ch\u00e2n, l\u01b0ng khi nh\u1ea3y n\u00e9m c\u1ea7u v\u00e0 \u0111\u01b0a tay c\u1ee9u c\u1ea7u. C\u1ea7u l\u00f4ng l\u00e0 m\u1ed9t b\u00e0i t\u1eadp t\u0103ng s\u1ee9c \u0111\u1ec1 kh\u00e1ng c\u00f3 t\u00e1c d\u1ee5ng k\u00edch th\u00edch th\u00eam c\u00e1c t\u1ebf b\u00e0o v\u1eadn \u0111\u1ed9ng c\u1ee7a tr\u1ebb.<\/a><\/p>\n
3. L\u01b0u \u00fd trong khi t\u1eadp luy\u1ec7n <\/strong><\/h2>\n
– Cha m\u1eb9 h\u00e3y gi\u00fap tr\u1ebb th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp m\u1ed9t c\u00e1ch vui v\u1ebb, \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n
– Kh\u00f4ng n\u00ean b\u1eaft \u00e9p tr\u1ebb theo m\u1ed9t c\u01b0\u1eddng \u0111\u1ed9 nh\u1ea5t \u0111\u1ecbnh.<\/p>\n
– H\u00e3y \u0111\u1ec3 tr\u1ebb luy\u1ec7n t\u1eadp t\u1eeb t\u1eeb v\u00e0 n\u00e2ng d\u1ea7n m\u1ee9c \u0111\u1ed9 \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n
M\u1eddi b\u1ea1n xem th\u00eam video:<\/h4>\n
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Tr\u1ebb mu\u1ed1n s\u1eeda t\u01b0 th\u1ebf, d\u00e1ng v\u00f3c v\u00e0 t\u0103ng chi\u1ec1u cao, t\u1eadp ngay c\u00e1c b\u00e0i t\u1eadp n\u00e0y<\/p>\n<\/p><\/div>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
N\u1ed9i dung 1. Vai tr\u00f2 c\u1ee7a t\u1eadp th\u1ec3 d\u1ee5c trong vi\u1ec7c h\u1ea1n ch\u1ebf d\u1eady th\u00ec s\u1edbm 2. M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp t\u1ed1t gi\u1ea3m nguy c\u01a1 d\u1eady th\u00ec s\u1edbm \u1edf tr\u1ebb 2.1 \u0110\u1ea1p xe 2.2 \u0110u x\u00e0 2.3 Ch\u1ea1y b\u1ed9 2.4 Nh\u1ea3y cao 2.5 Nh\u1ea3y xa 2.6 Nh\u1ea3y d\u00e2y 2.7 B\u00f3ng r\u1ed5 2.8 B\u00f3ng chuy\u1ec1n 2.9 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-749","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/749","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=749"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/749\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=749"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=749"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=749"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}