{"id":86654,"date":"2024-04-22T03:00:01","date_gmt":"2024-04-22T10:00:01","guid":{"rendered":"https:\/\/lavyon.com\/?p=86654"},"modified":"2024-04-21T17:26:55","modified_gmt":"2024-04-22T00:26:55","slug":"su-that-vo-mong-ve-cac-bai-tap-co-bung-cap-toc","status":"publish","type":"post","link":"https:\/\/lavyon.com\/vi\/su-that-vo-mong-ve-cac-bai-tap-co-bung-cap-toc\/","title":{"rendered":"S\u1ef1 th\u1eadt v\u1ee1 m\u1ed9ng v\u1ec1 c\u00e1c b\u00e0i t\u1eadp c\u01a1 b\u1ee5ng c\u1ea5p t\u1ed1c"},"content":{"rendered":"

Ch\u1ec9 c\u1ea7n t\u1eadp luy\u1ec7n v\u00e0i ph\u00fat m\u1ed7i ng\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 s\u1edf h\u1eefu c\u01a1 b\u1ee5ng 6 m\u00fai \u0111\u00e1ng m\u01a1 \u01b0\u1edbc? B\u1ea1n ch\u1eafc ch\u01b0a?<\/strong><\/em><\/p>\n

Trong th\u1eddi \u0111\u1ea1i b\u00f9ng n\u1ed5 m\u1ea1ng x\u00e3 h\u1ed9i v\u00e0 th\u00f4ng tin tr\u00e0n lan, nhi\u1ec1u ng\u01b0\u1eddi mong mu\u1ed1n s\u1edf h\u1eefu c\u01a1 b\u1ee5ng 6 m\u00fai s\u0103n ch\u1eafc ch\u1ec9 trong th\u1eddi gian ng\u1eafn ng\u1ee7i. Ch\u00ednh v\u00ec v\u1eady, c\u00e1c b\u00e0i t\u1eadp c\u01a1 b\u1ee5ng c\u1ea5p t\u1ed1c v\u1edbi l\u1eddi h\u1ee9a “l\u1ed9t x\u00e1c” ch\u1ec9 sau v\u00e0i tu\u1ea7n hay v\u00e0i th\u00e1ng xu\u1ea5t hi\u1ec7n ng\u00e0y c\u00e0ng nhi\u1ec1u, thu h\u00fat s\u1ef1 quan t\u00e2m c\u1ee7a \u0111\u00f4ng \u0111\u1ea3o ng\u01b0\u1eddi t\u1eadp luy\u1ec7n. Tuy nhi\u00ean, \u0111\u1eb1ng sau nh\u1eefng l\u1eddi h\u1ee9a h\u1eb9n h\u1ea5p d\u1eabn \u1ea5y l\u00e0 s\u1ef1 th\u1eadt v\u1ee1 m\u1ed9ng m\u00e0 b\u1ea1n c\u1ea7n bi\u1ebft.<\/p>\n

\"c\u01a1
Ngu\u1ed3n: T\u1ed5ng h\u1ee3p<\/figcaption><\/figure>\n

Theo chia s\u1ebb c\u1ee7a Ti\u1ebfn s\u0129 Michael Fredericson, Gi\u00e1m \u0111\u1ed1c Khoa Y h\u1ecdc Th\u1ec3 ch\u1ea5t v\u00e0 Ph\u1ee5c h\u1ed3i Ch\u1ee9c n\u0103ng t\u1ea1i Tr\u01b0\u1eddng Y Stanford, th\u1eddi gian \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba v\u00e0 l\u1ed9 di\u1ec7n c\u01a1 b\u1ee5ng c\u00f3 th\u1ec3 dao \u0111\u1ed9ng t\u1eeb 6 th\u00e1ng \u0111\u1ebfn 2 n\u0103m, t\u00f9y thu\u1ed9c v\u00e0o c\u00e2n n\u1eb7ng, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 t\u1ea7n su\u1ea5t t\u1eadp luy\u1ec7n c\u1ee7a m\u1ed7i c\u00e1 nh\u00e2n. Ngay c\u1ea3 khi tu\u00e2n th\u1ee7 nghi\u00eam ng\u1eb7t k\u1ebf ho\u1ea1ch \u0103n ki\u00eang v\u00e0 t\u1eadp luy\u1ec7n, vi\u1ec7c s\u1edf h\u1eefu c\u01a1 b\u1ee5ng “s\u00e1u m\u00fai” trong v\u00f2ng m\u1ed9t th\u00e1ng l\u00e0 \u0111i\u1ec1u kh\u00f4ng th\u1ec3.<\/p>\n

\u0110\u1ec3 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp hi\u1ec7u qu\u1ea3, c\u00e1c b\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh nh\u01b0 squat<\/a>, leo n\u00fai, plank v\u00e0 g\u1eadp b\u1ee5ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng. Tuy nhi\u00ean, y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh kh\u1ea3 n\u0103ng h\u00ecnh th\u00e0nh c\u01a1 b\u1ee5ng c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng v\u00e0 di truy\u1ec1n.<\/p>\n

\"c\u01a1
Ngu\u1ed3n: T\u1ed5ng h\u1ee3p<\/figcaption><\/figure>\n

B\u00ed quy\u1ebft \u0111\u1ec3 s\u1edf h\u1eefu c\u01a1 b\u1ee5ng “s\u00e1u m\u00fai” s\u0103n ch\u1eafc, theo c\u00e1c chuy\u00ean gia, n\u1eb1m \u1edf vi\u1ec7c t\u1eadp luy\u1ec7n c\u00e1c nh\u00f3m c\u01a1 xi\u00ean ngo\u00e0i, xi\u00ean trong, c\u01a1 th\u1eb3ng v\u00e0 c\u01a1 ngang. Vi\u1ec7c t\u1eadp luy\u1ec7n c\u00e1c nh\u00f3m c\u01a1 n\u00e0y gi\u00fap \u1ed5n \u0111\u1ecbnh c\u1ed9t s\u1ed1ng v\u00e0 x\u01b0\u01a1ng ch\u1eadu, \u0111\u1ed3ng th\u1eddi th\u00fac \u0111\u1ea9y x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp v\u00e0 gi\u1ea3m m\u1ee1 th\u1eeba trong c\u01a1 th\u1ec3.<\/p>\n

\u0110\u1ec3 s\u1edf h\u1eefu c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc, nam gi\u1edbi c\u1ea7n gi\u1ea3m t\u1ef7 l\u1ec7 m\u1ee1 c\u01a1 th\u1ec3 xu\u1ed1ng d\u01b0\u1edbi 10%-15%, trong khi ph\u1ee5 n\u1eef c\u1ea7n \u0111\u1ea1t 15%-20%. X\u00e1c \u0111\u1ecbnh t\u1ef7 l\u1ec7 m\u1ee1 c\u01a1 th\u1ec3 hi\u1ec7n t\u1ea1i b\u1eb1ng c\u00e1ch tham kh\u1ea3o chuy\u00ean gia dinh d\u01b0\u1ee1ng ho\u1eb7c s\u1eed d\u1ee5ng m\u00e1y \u0111o chuy\u00ean d\u1ee5ng.<\/p>\n

B\u00e1c s\u0129 Fredericson khuy\u1ebfn c\u00e1o ch\u1ec9 n\u00ean gi\u1ea3m 1% m\u1ee1 c\u01a1 th\u1ec3 m\u1ed7i th\u00e1ng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n v\u00e0 duy tr\u00ec c\u00e2n n\u1eb7ng \u1ed5n \u0111\u1ecbnh l\u00e2u d\u00e0i.<\/p>\n

\"c\u01a1
Ngu\u1ed3n: T\u1ed5ng h\u1ee3p<\/figcaption><\/figure>\n

Theo Austin Ozzie Gontang, Gi\u00e1m \u0111\u1ed1c Ph\u00f2ng kh\u00e1m Marathon San Diego, ng\u01b0\u1eddi c\u00f3 t\u1ef7 l\u1ec7 m\u1ee1 c\u01a1 th\u1ec3 trung b\u00ecnh c\u00f3 th\u1ec3 gi\u1ea3m m\u1ee1 trong v\u00f2ng 3-6 th\u00e1ng v\u1edbi k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n v\u00e0 \u0103n u\u1ed1ng khoa h\u1ecdc. L\u00fac n\u00e0y, \u0111\u01b0\u1eddng n\u00e9t c\u01a1 b\u1ee5ng s\u1ebd d\u1ea7n r\u00f5 r\u1ec7t.<\/p>\n

Tuy nhi\u00ean, n\u1ebfu b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n<\/a> v\u1edbi t\u1ef7 l\u1ec7 m\u1ee1 c\u01a1 th\u1ec3 cao, th\u1eddi gian c\u1ea7n thi\u1ebft s\u1ebd l\u00e2u h\u01a1n. M\u1ee1 b\u1ee5ng th\u01b0\u1eddng l\u00e0 “k\u1ebb c\u1ee9ng \u0111\u1ea7u” nh\u1ea5t v\u00e0 ti\u00eau gi\u1ea3m sau c\u00f9ng trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n.<\/p>\n

LAVYON<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Ch\u1ec9 c\u1ea7n t\u1eadp luy\u1ec7n v\u00e0i ph\u00fat m\u1ed7i ng\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 s\u1edf h\u1eefu c\u01a1 b\u1ee5ng 6 m\u00fai \u0111\u00e1ng m\u01a1 \u01b0\u1edbc? B\u1ea1n ch\u1eafc ch\u01b0a? Trong th\u1eddi \u0111\u1ea1i b\u00f9ng n\u1ed5 m\u1ea1ng x\u00e3 h\u1ed9i v\u00e0 th\u00f4ng tin tr\u00e0n lan, nhi\u1ec1u ng\u01b0\u1eddi mong mu\u1ed1n s\u1edf h\u1eefu c\u01a1 b\u1ee5ng 6 m\u00fai s\u0103n ch\u1eafc ch\u1ec9 trong th\u1eddi gian ng\u1eafn ng\u1ee7i. Ch\u00ednh […]<\/p>\n","protected":false},"author":43,"featured_media":86655,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13293],"tags":[35050,16648,32286,13645],"class_list":{"0":"post-86654","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tap-luyen","8":"tag-co-bung","9":"tag-lavyon","10":"tag-lavyonbeauty","11":"tag-tap-luyen"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/86654","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/users\/43"}],"replies":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/comments?post=86654"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/86654\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media\/86655"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media?parent=86654"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/categories?post=86654"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/tags?post=86654"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}