{"id":992,"date":"2020-02-27T10:00:03","date_gmt":"2020-02-27T03:00:03","guid":{"rendered":"https:\/\/illume-emag.com\/?p=992"},"modified":"2022-01-12T11:32:18","modified_gmt":"2022-01-12T19:32:18","slug":"5-cach-de-tang-cuong-suc-deo-dai-cho-co","status":"publish","type":"post","link":"https:\/\/lavyon.com\/vi\/5-cach-de-tang-cuong-suc-deo-dai-cho-co\/","title":{"rendered":"5 c\u00e1ch \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c d\u1ebbo dai cho c\u01a1 th\u1ec3"},"content":{"rendered":"

H\u00e3y th\u1eed t\u1eadp th\u00e1i c\u1ef1c quy\u1ec1n, pilates ho\u1eb7c yoga \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe, \u0103n \u0111\u1ee7 l\u01b0\u1ee3ng protein v\u00e0 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng trong b\u1ed3n t\u1eafm n\u01b0\u1edbc \u1ea5m. V\u00e0 h\u00e3y d\u00e0nh th\u1eddi gian cho nh\u1eefng vi\u1ec7c n\u00e0y \u0111\u1ec3 n\u00f3 tr\u1edf th\u00e0nh m\u1ed9t ph\u1ea7n trong cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ea1n.<\/p>\n

\"\"<\/p>\n

L\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp t\u1ed1t nh\u1ea5t<\/strong><\/p>\n

Yoga, pilates, th\u00e1i c\u1ef1c quy\u1ec1n v\u00e0 t\u1eadp gi\u00e3n c\u01a1 \u0111\u1ec1u \u0111\u01b0\u1ee3c B\u1ed9 y t\u1ebf qu\u1ed1c gia cho l\u00e0 c\u1ea7n thi\u1ebft gi\u00fap \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ef1 d\u1ebbo dai. Trong khi pilates v\u00e0 yoga t\u1eadp trung v\u00e0o c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed9 d\u1ebbo dai th\u00ec yoga th\u01b0\u1eddng \u0111\u01b0\u1ee3c xem l\u00e0 t\u1eadp trung s\u00e2u h\u01a1n v\u00e0o t\u0103ng c\u01b0\u1eddng chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u00e1c kh\u1edbp n\u1ed1i tr\u00ean c\u01a1 th\u1ec3. \u201cKhi v\u1eadn \u0111\u1ed9ng c\u01a1 th\u1ec3, c\u01a1 b\u1eafp s\u1ebd \u0111\u01b0\u1ee3c co gi\u00e3n nhi\u1ec1u l\u1ea7n. Th\u00e1i c\u1ef1c quy\u1ec1n gi\u00fap th\u01b0 gi\u00e3n c\u01a1 b\u1eafp v\u00e0 k\u00e9o gi\u00e3n c\u01a1 kh\u1eafp c\u01a1 th\u1ec3. \u0110\u1eb7c bi\u1ec7t n\u00f3 c\u00f3 \u00edch v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ecb h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng, nh\u1eefng ng\u01b0\u1eddi v\u1eeba m\u1edbi h\u1ed3i ph\u1ee5c sau khi \u0111i\u1ec1u tr\u1ecb t\u1ed5n th\u01b0\u01a1ng ho\u1eb7c g\u1eb7p c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 c\u00e2n b\u1eb1ng v\u00ec ph\u01b0\u01a1ng ph\u00e1p n\u00e0y c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ec3 ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng m\u1ee9c \u0111\u1ed9 s\u1ee9c kh\u1ecfe kh\u00e1c nhau.\u201d – (Chris Magee ng\u01b0\u1eddi \u0111\u1ee9ng \u0111\u1ea7u b\u1ed9 m\u00f4n yoga \u1edf Psycle London cho bi\u1ebft)<\/p>\n

Ch\u1eafc ch\u1eafn r\u1eb1ng b\u1ea1n \u0103n \u0111\u1ee7 l\u01b0\u1ee3ng protein<\/strong><\/p>\n

\u201cKh\u00f4ng c\u00f3 m\u1ed1i li\u00ean k\u1ebft tr\u1ef1c ti\u1ebfp n\u00e0o gi\u1eefa ch\u1ebf \u0111\u1ed9 \u0103n v\u00e0 vi\u1ec7c c\u1ea3i thi\u1ec7n m\u1ee9c \u0111\u1ed9 d\u1ebbo dai c\u1ee7a c\u01a1 th\u1ec3 nh\u01b0ng l\u01b0\u1ee3ng protein ch\u1ea5t l\u01b0\u1ee3ng t\u1ed1t n\u1ea1p v\u00e0o sau khi t\u1eadp th\u1ec3 d\u1ee5c nh\u01b0 m\u1ed9t ph\u1ea7n c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n c\u00e2n b\u1eb1ng l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hay. Khi collagen \u0111\u01b0\u1ee3c s\u1ea3n sinh t\u1eeb vi\u1ec7c h\u00ecnh th\u00e0nh c\u00e1c kh\u1ed1i protein li\u00ean k\u1ebft v\u1edbi vitamin C, n\u00f3 c\u00f3 th\u1ec3 gi\u00fap l\u00e0m gi\u1ea3m c\u01a1n \u0111au kh\u1edbp, h\u1ed7 tr\u1ee3 d\u00e2y ch\u1eb1ng v\u00e0 gi\u00fap ph\u1ee5c h\u1ed3i v\u1ebft th\u01b0\u01a1ng. D\u00f9 n\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t li\u1ec7u ph\u00e1p tuy\u1ec7t v\u1eddi \u0111\u1ec3 gi\u00fap m\u1ed9t ng\u01b0\u1eddi n\u00e0o \u0111\u00f3 d\u1ebbo dai h\u01a1n nh\u01b0ng n\u00f3 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m b\u1edbt \u0111au nh\u1ee9c c\u01a1 sau m\u1ed7i l\u1ea7n t\u1eadp th\u1ec3 d\u1ee5c.\u201d – (Chuy\u00ean gia dinh d\u01b0\u1ee1ng s\u1ee9c kh\u1ecfe v\u00e0 ph\u00e1t ng\u00f4n vi\u00ean c\u1ee7a Hi\u1ec7p h\u1ed9i dinh d\u01b0\u1ee1ng Anh Claire Fudge cho bi\u1ebft)<\/p>\n

T\u1eadp gi\u00e3n c\u01a1 trong th\u1eddi gian \u0111\u1ee7 l\u00e2u<\/strong><\/p>\n

T\u1eadp gi\u00e3n c\u01a1 r\u1ea5t quan tr\u1ecdng nh\u01b0ng kh\u00f4ng t\u1eadp luy\u1ec7n trong th\u1eddi gian \u0111\u1ee7 l\u00e2u l\u00e0 m\u1ed9t l\u1ed7i sai th\u01b0\u1eddng g\u1eb7p. \u201cH\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi ch\u1ec9 t\u1eadp gi\u00e3n c\u01a1 trong t\u1eeb 5 \u0111\u1ebfn 10 gi\u00e2y nh\u01b0ng n\u1ebfu b\u1ea1n mu\u1ed1n t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn \u0111\u1ed9 c\u1ee9ng c\u1ee7a c\u00e1c m\u00f4 th\u00ec c\u1ea7n ph\u1ea3i t\u1eadp trong th\u1eddi gian l\u00e2u h\u01a1n.\u201d – (B\u00e1c s\u0129 Tony Kay chuy\u00ean gia v\u1ec1 c\u01a1 ch\u1ebf sinh h\u1ecdc \u1edf \u0110\u1ea1i h\u1ecdc Northampton cho bi\u1ebft).
\nB\u00e1c s\u0129 Polly McGuigan – gi\u1ea3ng vi\u00ean l\u00e2u n\u0103m v\u1ec1 c\u01a1 ch\u1ebf sinh h\u1ecdc \u1edf \u0110\u1ea1i h\u1ecdc Bath \u0111\u1ed3ng t\u00ecnh quan \u0111i\u1ec3m tr\u00ean v\u00e0 gi\u1ea3i th\u00edch r\u1eb1ng c\u00f3 nhi\u1ec1u \u00fd ki\u1ebfn kh\u00e1c nhau v\u1ec1 th\u1eddi gian t\u1eadp luy\u1ec7n gi\u00e3n c\u01a1 t\u0129nh nh\u01b0ng c\u00f4 \u1ea5y \u0111\u1ec1 xu\u1ea5t kho\u1ea3ng 30 gi\u00e2y.<\/p>\n

Luy\u1ec7n t\u1eadp th\u01b0\u1eddng xuy\u00ean<\/strong><\/p>\n

\u201cS\u1ef1 d\u1ebbo dai kh\u00f4ng ph\u1ea3i l\u00e0 th\u1ee9 b\u1ea1n c\u00f3 th\u1ec3 thay \u0111\u1ed5i nhanh ch\u00f3ng. N\u00f3 c\u1ea7n th\u1eddi gian v\u00e0 n\u1ed7 l\u1ef1c ph\u1ed1i h\u1ee3p c\u00f9ng v\u1edbi qu\u00e1 tr\u00ecnh t\u1eadp gi\u00e3n c\u01a1 t\u0129nh.\u201d – (McGuigan cho bi\u1ebft)
\n\u201cB\u1ea1n d\u1ebbo dai \u0111\u1ebfn th\u1ebf n\u00e0o ph\u1ee5 thu\u1ed9c v\u00e0o l\u1ed1i s\u1ed1ng c\u1ee7a b\u1ea1n. Nh\u00ecn chung, \u0111\u1ed1i v\u1edbi c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y, nh\u1eefng vi\u1ec7c c\u1ea7n thi\u1ebft l\u1eb7p \u0111i l\u1eb7p l\u1ea1i nh\u01b0 c\u00fai xu\u1ed1ng mang v\u1edb l\u00e0 \u0111\u1ee7. Trong m\u00f4i tr\u01b0\u1eddng th\u1ec3 thao, n\u00f3 ph\u1ee5 thu\u1ed9c v\u00e0o lo\u1ea1i b\u00e0i t\u1eadp luy\u1ec7n.\u201d – (Kay cho bi\u1ebft)
\nQu\u1ea7n v\u1ee3t, b\u00f3ng qu\u1ea7n, ch\u1ea1y b\u1ed9, t\u1eadp gym v\u00e0 v\u00f5 thu\u1eadt n\u1eb1m trong s\u1ed1 nh\u1eefng m\u00f4n th\u1ec3 thao m\u00e0 trong \u0111\u00f3 vi\u1ec7c v\u1eadn \u0111\u1ed9ng nhi\u1ec1u s\u1ebd gi\u00fap gi\u1ea3m b\u1edbt nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n

T\u1eafm b\u1ed3n b\u1eb1ng n\u01b0\u1edbc \u1ea5m<\/strong><\/p>\n

T\u1eafm b\u1ed3n n\u01b0\u1edbc \u1ea5m hay t\u1eafm v\u00f2i hoa sen c\u00f3 th\u1ec3 c\u00f3 nhi\u1ec1u l\u1ee3i \u00edch v\u1ec1 t\u00e2m l\u00fd nh\u01b0ng McGuigan tin r\u1eb1ng \u0111i\u1ec1u \u0111\u00f3 \u0111\u00e1ng \u0111\u1ec3 th\u1eed. \u201cM\u1ed9t trong nh\u1eefng \u0111i\u1ec1u b\u1ea1n ph\u1ea3i v\u01b0\u1ee3t qua trong khi t\u1eadp gi\u00e3n c\u01a1 v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 d\u1ebbo dai \u0111\u00f3 l\u00e0 ph\u1ea3n \u1ee9ng t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3 \u0111\u1ec3 b\u1ea3o v\u1ec7 c\u01a1. V\u1eady n\u00ean n\u1ebfu b\u1ea1n c\u00f3 th\u1ec3 th\u01b0 gi\u00e3n c\u01a1 b\u1eafp qua vi\u1ec7c t\u1eafm b\u1ed3n n\u01b0\u1edbc \u1ea5m hay t\u1eafm v\u00f2i hoa sen th\u00ec b\u1ea1n c\u00f3 th\u1ec3 s\u1ebd c\u1ea3m th\u1ea5y c\u00f3 l\u1ee3i h\u01a1n nhi\u1ec1u h\u01a1n vi\u1ec7c gi\u00e3n c\u01a1 v\u00ec b\u1ea1n \u0111ang b\u1eaft \u0111\u1ea7u l\u00e0m c\u01a1 b\u1eafp th\u01b0 gi\u00e3n, gi\u1eef \u1ea5m v\u00e0 tr\u1edf n\u00ean t\u1ed1t h\u01a1n.\u201d – (McGuigan chia s\u1ebb)<\/p>\n

\nNgu\u1ed3n: The Guardian<\/p>\n","protected":false},"excerpt":{"rendered":"

H\u00e3y th\u1eed t\u1eadp th\u00e1i c\u1ef1c quy\u1ec1n, pilates ho\u1eb7c yoga \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe, \u0103n \u0111\u1ee7 l\u01b0\u1ee3ng protein v\u00e0 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng trong b\u1ed3n t\u1eafm n\u01b0\u1edbc \u1ea5m. V\u00e0 h\u00e3y d\u00e0nh th\u1eddi gian cho nh\u1eefng vi\u1ec7c n\u00e0y \u0111\u1ec3 n\u00f3 tr\u1edf th\u00e0nh m\u1ed9t ph\u1ea7n trong cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ea1n. L\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp t\u1ed1t nh\u1ea5t Yoga, […]<\/p>\n","protected":false},"author":2,"featured_media":994,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62,66,13290,13291],"tags":[449,703,705,669],"class_list":{"0":"post-992","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-song-dep","8":"category-khoe","9":"category-song-lac-quan","10":"category-song-xanh","11":"tag-cham-soc-suc-khoe","12":"tag-pilates","13":"tag-tai-chi","14":"tag-yoga"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/992","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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/comments?post=992"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/992\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media\/994"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media?parent=992"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/categories?post=992"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/tags?post=992"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}