{"id":96,"date":"2024-02-18T00:00:00","date_gmt":"2024-02-18T00:00:00","guid":{"rendered":"http:\/\/ttviet.vn\/dl"},"modified":"2024-02-18T00:00:00","modified_gmt":"2024-02-18T00:00:00","slug":"","status":"publish","type":"post","link":"http:\/\/ytevn.com\/?p=96","title":{"rendered":"8 b\u00ed k\u00edp tr\u1edf l\u1ea1i t\u1eadp luy\u1ec7n sau k\u1ef3 ngh\u1ec9 l\u1ec5"},"content":{"rendered":"
\n \"T\u1eadp<\/a>T\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ec3 gi\u1ea3m m\u1ee1 th\u1eeba?<\/a><\/p>\n

SK\u0110S – T\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh l\u00e0 m\u1ed9t trong nhi\u1ec1u b\u00e0i t\u1eadp x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp, gi\u00fap gi\u1ea3m m\u1ee1 th\u1eeba hi\u1ec7u qu\u1ea3. Tuy nhi\u00ean, t\u1eadp th\u1ebf n\u00e0o \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 nh\u01b0 mong mu\u1ed1n?<\/p>\n<\/div>\n

    \n <\/p>\n
      \n <\/strong>\n <\/ol>\n

      <\/strong>\n<\/ol>\n

      T\u1eadp luy\u1ec7n <\/a>th\u1ec3 d\u1ee5c th\u1ec3 thao v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi \u0111\u00e3 tr\u1edf th\u00e0nh th\u00f3i quen h\u00e0ng ng\u00e0y. Tuy nhi\u00ean, sau nh\u1eefng ng\u00e0y ngh\u1ec9 l\u1ec5 th\u00f3i quen \u0111\u00f3 b\u1ecb \u0111\u1ea3o l\u1ed9n, nhi\u1ec1u ng\u01b0\u1eddi c\u1ea3m th\u1ea5y ng\u1ea1i khi ngh\u0129 \u0111\u1ebfn vi\u1ec7c t\u1eadp luy\u1ec7n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 8 b\u00ed k\u00edp tr\u1edf l\u1ea1i t\u1eadp luy\u1ec7n sau k\u1ef3 ngh\u1ec9 l\u1ec5:<\/p>\n

      1. \u0110\u1eebng c\u1ea3m th\u1ea5y t\u1ed9i l\u1ed7i<\/h2>\n

      \u0110\u1eebng qu\u00e1 d\u1eb1n v\u1eb7t b\u1ea3n th\u00e2n v\u1ec1 vi\u1ec7c \u0103n u\u1ed1ng qu\u00e1 m\u1ee9c hay kh\u00f4ng t\u1eadp th\u1ec3 d\u1ee5c trong k\u1ef3 ngh\u1ec9. H\u00e3y g\u1ea1t b\u1ecf nh\u1eefng c\u1ea3m x\u00fac ti\u00eau c\u1ef1c v\u00e0 \u0111\u00f3n nh\u1eadn nhi\u1ec1u kh\u1edfi \u0111\u1ea7u m\u1edbi v\u00e0 c\u00e1c k\u1ebft qu\u1ea3 m\u1edbi s\u1ebd xu\u1ea5t hi\u1ec7n.<\/p>\n

      N\u1ebfu c\u1ea7n c\u00f3 th\u00eam \u0111\u1ed9ng l\u1ef1c cho vi\u1ec7c t\u1eadp luy\u1ec7n tr\u1edf l\u1ea1i th\u00ec c\u00f3 th\u1ec3 tham gia v\u00e0o nh\u1eefng h\u1ed9i, nh\u00f3m c\u00f9ng t\u1eadp luy\u1ec7n m\u00f4n th\u1ec3 thao m\u00ecnh \u01b0a th\u00edch \u0111\u1ec3 c\u00f3 th\u00eam \u0111\u1ed3ng \u0111\u1ed9i c\u00f9ng chia s\u1ebb kinh nghi\u1ec7m.<\/p>\n

      2. L\u1eadp k\u1ebf ho\u1ea1ch<\/strong><\/h2>\n

      H\u00e3y vi\u1ebft ra nh\u1eefng m\u1ee5c ti\u00eau v\u00e0 mong mu\u1ed1n cho s\u1ee9c kh\u1ecfe v\u00e0 v\u00f3c d\u00e1ng khi quay tr\u1edf l\u1ea1i t\u1eadp luy\u1ec7n. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap c\u1ed5 v\u0169 v\u00e0 \u0111\u1ed9ng vi\u00ean b\u1ea1n ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n tr\u1edf l\u1ea1i vi\u1ec7c t\u1eadp luy\u1ec7n c\u1ee7a m\u00ecnh.<\/p>\n

      C\u00f3 r\u1ea5t nhi\u1ec1u \u1ee9ng d\u1ee5ng t\u1eadp luy\u1ec7n c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 vi\u1ebft ra gi\u1ea5y, d\u00e1n \u1edf nh\u1eefng n\u01a1i d\u1ec5 th\u1ea5y  nh\u01b0 m\u1ed9t l\u1eddi nh\u1eafc nh\u1edf cho m\u1ee5c ti\u00eau c\u1ee7a m\u00ecnh.<\/p>\n

      \n
      \n \"8\n <\/div>
      \n

      Sau nh\u1eefng ng\u00e0y ngh\u1ec9 T\u1ebft, nhi\u1ec1u ng\u01b0\u1eddi r\u1ea5t ng\u1ea1i khi tr\u1edf l\u1ea1i v\u1edbi l\u1ecbch luy\u1ec7n t\u1eadp…<\/p>\n<\/figcaption><\/figure>\n

      3. Kh\u1edfi \u0111\u1ed9ng k\u1ef9 tr\u01b0\u1edbc khi v\u00e0o b\u00e0i t\u1eadp luy\u1ec7n<\/strong><\/h2>\n

      N\u1ebfu \u0111\u00e3 s\u1eb5n s\u00e0ng quay tr\u1edf l\u1ea1i t\u1eadp luy\u1ec7n, c\u1ea7n l\u01b0u \u00fd c\u00e1c b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng<\/a> gi\u00e3n c\u01a1. Gi\u00e3n c\u01a1 r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, gi\u00fap tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng v\u00e0 t\u0103ng hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n. Ng\u01b0\u1eddi t\u1eadp c\u1ea7n th\u1ef1c hi\u1ec7n gi\u00e3n c\u01a1 tr\u01b0\u1edbc v\u00e0 sau khi t\u1eadp luy\u1ec7n.<\/p>\n

      Kh\u1edfi \u0111\u1ed9ng, gi\u00e3n c\u01a1 b\u1eafp r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng khi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n tr\u1edf l\u1ea1i. Sau m\u1ed9t k\u1ef3 ngh\u1ec9 l\u1ec5 k\u00e9o d\u00e0i, c\u00e1c c\u01a1 b\u1eafp th\u01b0\u1eddng s\u1ebd k\u00e9m d\u1ebbo dai, ng\u01b0\u1eddi t\u1eadp n\u00ean gi\u00e3n c\u01a1 kho\u1ea3ng 10 – 15 ph\u00fat tr\u01b0\u1edbc khi t\u1eadp \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng, \u0111\u1ed3ng th\u1eddi gi\u00fap t\u1ed1i \u0111a h\u00f3a hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n. C\u00f3 th\u1ec3 gi\u00e3n c\u01a1 b\u1eb1ng c\u00e1c \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n nh\u01b0 lunge (\u0111\u01b0a m\u1ed9t ch\u00e2n l\u00ean tr\u01b0\u1edbc v\u00e0 g\u1eadp g\u1ed1i), squat kh\u00f4ng t\u1ea1, \u0111\u00e1 cao ch\u00e2n, ch\u1ea1y n\u00e2ng cao \u0111\u00f9i\u2026<\/p>\n

      \n
      \n \"8\n <\/div>
      \n

      Ng\u01b0\u1eddi t\u1eadp c\u1ea7n th\u1ef1c hi\u1ec7n gi\u00e3n c\u01a1 tr\u01b0\u1edbc v\u00e0 sau khi t\u1eadp luy\u1ec7n.<\/p>\n<\/figcaption><\/figure>\n

      4. Kh\u00f4ng t\u1eadp qu\u00e1 s\u1ee9c<\/strong><\/h2>\n

      Nhi\u1ec1u ng\u01b0\u1eddi sau nhi\u1ec1u ng\u00e0y ngh\u1ec9 ng\u01a1i, khi tr\u1edf l\u1ea1i t\u1eadp luy\u1ec7n th\u01b0\u1eddng m\u1ec7t m\u1ecfi, r\u1ec7u r\u00e3, suy y\u1ebfu. N\u1ebfu qu\u00e1 n\u00f4n n\u00f3ng \u0111\u1ec3 b\u1eaft \u0111\u1ea7u l\u1ea1i v\u1edbi c\u00e1c b\u00e0i t\u1eadp n\u1eb7ng, qu\u00e1 s\u1ee9c<\/a> s\u1ebd khi\u1ebfn ng\u01b0\u1eddi t\u1eadp d\u1ec5 g\u1eb7p c\u00e1c ch\u1ea5n th\u01b0\u01a1ng. N\u00ean b\u1eaft \u0111\u1ea7u v\u1edbi c\u00e1c b\u00e0i t\u1eadp nh\u1eb9, ng\u1eafn, ch\u1eadm, trong kho\u1ea3ng 30 ph\u00fat t\u1eadp th\u1ec3 d\u1ee5c m\u1ed7i ng\u00e0y v\u00e0 5 l\u1ea7n\/tu\u1ea7n, k\u1ebft h\u1ee3p xen k\u1ebd v\u1edbi nh\u1eefng ng\u00e0y ngh\u1ec9 t\u1eadp luy\u1ec7n.<\/p>\n

      N\u1ebfu qu\u00e1 b\u1eadn r\u1ed9n khi tr\u1edf l\u1ea1i gu\u1ed3ng quay c\u1ee7a l\u1ecbch tr\u00ecnh l\u00e0m vi\u1ec7c, c\u00f3 th\u1ec3 d\u00e0nh nh\u1eefng ng\u00e0y ngh\u1ec9 \u0111\u1ec3 t\u1eadp luy\u1ec7n thay v\u00ec \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y, c\u0169ng c\u00f3 nh\u1eefng l\u1ee3i \u00edch t\u01b0\u01a1ng \u0111\u01b0\u01a1ng.<\/p>\n

      Sau khi c\u01a1 th\u1ec3 \u0111\u00e3 quen v\u1edbi vi\u1ec7c t\u1eadp luy\u1ec7n, c\u00f3 th\u1ec3 t\u0103ng d\u1ea7n th\u1eddi gian v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n.<\/p>\n

      5. Tr\u00e1nh \u0111au c\u01a1 b\u1eafp<\/strong><\/h2>\n

      \u0110au c\u01a1 b\u1eafp<\/a> sau t\u1eadp luy\u1ec7n l\u00e0 \u0111i\u1ec1u th\u01b0\u1eddng g\u1eb7p nh\u1ea5t sau th\u1eddi gian ngh\u1ec9 ng\u01a1i k\u00e9o d\u00e0i kh\u00f4ng t\u1eadp luy\u1ec7n. \u0110\u1ec3 tr\u00e1nh c\u01a1 b\u1eafp \u0111au nh\u1ee9c sau khi t\u1eadp luy\u1ec7n, h\u00e3y b\u1eaft \u0111\u1ea7u t\u1eeb t\u1eeb v\u1edbi vi\u1ec7c r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 t\u0103ng th\u1eddi gian, c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n. C\u00f3 th\u1ec3 tham gia m\u1ed9t l\u1edbp yoga ho\u1eb7c l\u1edbp \u0111i\u1ec1u h\u00f2a \u0111\u1ec3 gi\u00fap l\u00e0m n\u00f3ng c\u01a1 b\u1eafp v\u00e0 d\u1ec5 d\u00e0ng tr\u1edf l\u1ea1i v\u1eadn \u0111\u1ed9ng th\u01b0\u1eddng xuy\u00ean.<\/p>\n

      Vi\u1ec7c b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n nh\u1eb9 nh\u00e0ng s\u1ebd gi\u00fap tr\u00e1nh \u0111\u01b0\u1ee3c ch\u1ea5n th\u01b0\u01a1ng v\u00e0 \u0111au nh\u1ee9c k\u00e9o d\u00e0i. C\u00f3 th\u1ec3 s\u1eed d\u1ee5ng b\u00f3ng massage, tay \u00e1o b\u0103ng, ho\u1eb7c gel gi\u1ea3m \u0111au \u0111\u1ec3 gi\u1ea3m \u0111au sau luy\u1ec7n t\u1eadp.<\/p>\n

      \u0110\u1eb7c bi\u1ec7t l\u00e0 k\u1ebft h\u1ee3p v\u1edbi m\u1ed9t ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng \u0111\u00fang tr\u01b0\u1edbc, trong v\u00e0 sau t\u1eadp luy\u1ec7n s\u1ebd gi\u00fap x\u00e2y d\u1ef1ng nh\u1eefng ph\u1ea7n c\u01a1 b\u1eafp t\u1ed1t h\u01a1n, v\u00e0 nhanh ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp <\/a>b\u1ecb t\u1ed5n th\u01b0\u01a1ng khi t\u1eadp luy\u1ec7n. T\u00e2p trung v\u00e0o b\u1ed5 sung l\u01b0\u1ee3ng \u0111\u1ea1m ph\u00f9 h\u1ee3p sau t\u1eadp 30 ph\u00fat.<\/p>\n

      \n
      \n Sau m\u1ed9t k\u1ef3 ngh\u1ec9 l\u1ec5 k\u00e9o d\u00e0i, c\u00e1c c\u01a1 b\u1eafp th\u01b0\u1eddng s\u1ebd k\u00e9m d\u1ebbo dai, ng\u01b0\u1eddi t\u1eadp n\u00ean gi\u00e3n c\u01a1 kho\u1ea3ng 10 – 15 ph\u00fat tr\u01b0\u1edbc khi t\u1eadp \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng, \u0111\u1ed3ng th\u1eddi gi\u00fap t\u1ed1i \u0111a h\u00f3a hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n.\n <\/div>\n
      \n <\/span><\/span>\n <\/div>\n<\/div>\n

      6. K\u1ebft h\u1ee3p ngh\u1ec9 ng\u01a1i ph\u00f9 h\u1ee3p<\/strong><\/h2>\n

      Ngh\u1ec9 ng\u01a1i l\u00e0 \u0111i\u1ec1u ki\u1ec7n c\u1ea7n thi\u1ebft \u0111\u1ec3 c\u01a1 b\u1eafp c\u00f3 th\u1ec3 ph\u00e1t tri\u1ec3n sau nh\u1eefng bu\u1ed5i t\u1eadp c\u0103ng th\u1eb3ng. Khi tr\u1edf l\u1ea1i t\u1eadp luy\u1ec7n, nhi\u1ec1u ng\u01b0\u1eddi n\u00f4n n\u00f3ng mu\u1ed1n ngay l\u1eadp t\u1ee9c t\u1eadp nh\u1eefng b\u00e0i t\u1eadp quen thu\u1ed9c v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao, k\u00e9o d\u00e0i m\u00e0 qu\u00ean \u0111i vi\u1ec7c c\u1ea7n ngh\u1ec9 ng\u01a1i gi\u1eefa c\u00e1c bu\u1ed5i t\u1eadp \u0111\u1ec3 c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n. \u0110i\u1ec1u n\u00e0y s\u1ebd khi\u1ebfn c\u01a1 th\u1ec3 b\u1ecb qu\u00e1 t\u1ea3i, m\u1ec7t m\u1ecfi v\u00e0 gi\u1ea3m hi\u1ec7u qu\u1ea3 luy\u1ec7n t\u1eadp.<\/p>\n

      Ng\u01b0\u1eddi t\u1eadp c\u1ea7n 1 – 2 ng\u00e0y ngh\u1ec9 ho\u00e0n to\u00e0n sau khi t\u1eadp luy\u1ec7n.<\/p>\n

      7. Thay \u0111\u1ed5i th\u00f3i quen \u0103n u\u1ed1ng <\/strong><\/h2>\n
      \n
      \n