{"id":17969,"date":"2023-01-19T14:00:05","date_gmt":"2023-01-19T07:00:05","guid":{"rendered":"https:\/\/cdcangiang.vn\/?p=17969"},"modified":"2023-01-19T14:14:54","modified_gmt":"2023-01-19T07:14:54","slug":"4-cach-giup-duy-tri-tap-luyen-trong-nhung-ngay-tet","status":"publish","type":"post","link":"https:\/\/cdcangiang.vn\/index.php\/2023\/01\/19\/4-cach-giup-duy-tri-tap-luyen-trong-nhung-ngay-tet\/","title":{"rendered":"4 c\u00e1ch gi\u00fap duy tr\u00ec t\u1eadp luy\u1ec7n trong nh\u1eefng ng\u00e0y T\u1ebft"},"content":{"rendered":"

1.\u00a0Ng\u00e0y t\u1ebft\u00a0d\u1ec5 bu\u00f4ng l\u01a1i\u00a0t\u1eadp luy\u1ec7n<\/b><\/h4>\n

Nhi\u1ec1u ng\u01b0\u1eddi t\u1ef1 th\u01b0\u1edfng cho m\u00ecnh trong nh\u1eefng ng\u00e0y T\u1ebft b\u1eb1ng vi\u1ec7c b\u1ecf b\u00ea t\u1eadp luy\u1ec7n. H\u1ecd th\u01b0\u1eddng t\u1eb7c l\u01b0\u1ee1i t\u1eadp th\u00ec t\u1eadp quanh n\u0103m, c\u1ea3 \u0111\u1eddi, T\u1ebft ph\u1ea3i ngh\u1ec9 x\u1ea3 h\u01a1i m\u1ed9t ch\u00fat… H\u1eadu qu\u1ea3 l\u00e0 c\u00f3 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi m\u1eafc b\u1ec7nh ngay ho\u1eb7c sau qu\u00e3ng th\u1eddi gian ‘\u0103n ch\u01a1i’ n\u00e0y. Th\u1eadm ch\u00ed c\u00f3 ng\u01b0\u1eddi ph\u1ea3i nh\u1eadp vi\u1ec7n c\u1ea5p c\u1ee9u ho\u1eb7c t\u1eed vong v\u00ec \u0111\u1ed9t qu\u1ef5 do sinh ho\u1ea1t b\u1ea5t quy t\u1eafc trong d\u1ecbp ngh\u1ec9 l\u1ec5.<\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y, n\u1ebfu ng\u01b0ng t\u1eadp luy\u1ec7n trong th\u1eddi gian ng\u1eafn th\u00ec c\u01a1 th\u1ec3 s\u1ebd tr\u1edf n\u00ean suy y\u1ebfu. C\u00e1c k\u1ef3 ngh\u1ec9 l\u1ec5 t\u01b0\u1edfng ch\u1eebng s\u1ebd gi\u00fap ta \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i, vui ch\u01a1i tho\u1ea3i m\u00e1i \u0111\u1ec3 t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng sau m\u1ed9t th\u1eddi gian d\u00e0i l\u00e0m vi\u1ec7c v\u1ea5t v\u1ea3, m\u1ec7t nh\u1ecdc. Tuy nhi\u00ean, v\u1ea5n \u0111\u1ec1 l\u1ea1i kh\u00f4ng \u0111\u01a1n gi\u1ea3n nh\u01b0 v\u1eady.<\/p>\n

\"\"
T\u1eadp ngay trong ph\u00f2ng c\u1ee7a m\u00ecnh.<\/figcaption><\/figure>\n

C\u00e1c k\u1ef3 ngh\u1ec9 l\u1ec5 k\u00e9o d\u00e0i c\u00f3 nguy c\u01a1 l\u00e0m cho ch\u00fang ta b\u1ecb\u00a0t\u0103ng c\u00e2n\u00a0kh\u00f4ng ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c do \u0103n u\u1ed1ng kh\u00f4ng ki\u1ec3m so\u00e1t v\u00e0 kh\u00f4ng t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c. C\u00e1c c\u00f4ng vi\u1ec7c ph\u00e1t sinh trong k\u1ef3 ngh\u1ec9 l\u1ec5, vi\u1ec7c di chuy\u1ec3n nhi\u1ec1u, mua s\u1eafm, ti\u1ebfp kh\u00e1ch li\u00ean t\u1ee5c, th\u1ee9c khuya,\u00a0u\u1ed1ng r\u01b0\u1ee3u bia\u00a0nhi\u1ec1u\u2026 l\u00e0m cho ch\u00fang ta b\u1ecb\u00a0stress, c\u0103ng th\u1eb3ng, th\u1eadm ch\u00ed d\u1eabn \u0111\u1ebfn c\u00e1c t\u00ecnh tr\u1ea1ng b\u1ec7nh l\u00fd nguy hi\u1ec3m.<\/p>\n

V\u00ec v\u1eady, \u0111\u1ec3 T\u1ebft tr\u1ecdn ni\u1ec1m vui b\u1ea1n \u0111\u1eebng qu\u00e1 sa \u0111\u00e0 v\u00e0o nh\u1eefng th\u1ee9 c\u00f3 h\u1ea1i cho s\u1ee9c kh\u1ecfe, h\u00e3y bi\u1ebft gi\u1eef s\u1ee9c kh\u1ecfe cho b\u1ea3n th\u00e2n m\u00ecnh, m\u1ed9t ch\u00fat quy t\u1eafc, k\u1ef7 lu\u1eadt \u0111\u1ec3 c\u01a1 th\u1ec3 lu\u00f4n kh\u1ecfe m\u1ea1nh, k\u1ec3 c\u1ea3 trong d\u1ecbp l\u1ec5 T\u1ebft v\u00e0 \u0111\u1eebng b\u1ecf b\u00ea t\u1eadp luy\u1ec7n.<\/p>\n

\"\"
L\u00e0m vi\u1ec7c nh\u00e0 l\u00e0 m\u1ed9t c\u00e1ch duy tr\u00ec v\u1eadn \u0111\u1ed9ng trong ng\u00e0y t\u1ebft.<\/figcaption><\/figure>\n

2. B\u00ed quy\u1ebft \u0111\u1ec3 duy tr\u00ec t\u1eadp luy\u1ec7n<\/b><\/h4>\n

BS. Ph\u1ea1m Quang Thu\u1eadn \u2013 B\u1ec7nh vi\u1ec7n Th\u1ec3 thao Vi\u1ec7t Nam khuy\u1ebfn c\u00e1o c\u00e1ch \u0111\u1ec3 c\u00f3 \u0111\u1ed9ng l\u1ef1c gi\u00fap duy tr\u00ec t\u1eadp luy\u1ec7n v\u00e0o d\u1ecbp l\u1ec5 t\u1ebft:<\/p>\n

– T\u1eadp ngay trong ph\u00f2ng c\u1ee7a m\u00ecnh:<\/i>\u00a0<\/b>Ng\u00e0y th\u01b0\u1eddng b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp \u1edf quanh nh\u00e0, trong ph\u00f2ng t\u1eadp\u2026 nh\u01b0ng ng\u00e0y T\u1ebft, c\u00e1c ph\u00f2ng t\u1eadp \u0111\u1ec1u \u0111\u00f3ng c\u1eeda, nh\u1eefng ng\u01b0\u1eddi t\u1eadp luy\u1ec7n quanh khu nh\u00e0 b\u1ea1n c\u0169ng v\u1ec1 qu\u00ea \u0103n T\u1ebft h\u1ebft\u2026 T\u1ea5t c\u1ea3 s\u1ebd l\u00e0m b\u1ea1n ch\u00f9n b\u01b0\u1edbc v\u00e0 m\u1ea5t \u0111i h\u1ee9ng kh\u1edfi t\u1eadp luy\u1ec7n. Nh\u01b0ng c\u01a1 th\u1ec3 b\u1ea1n v\u1eabn c\u1ea7n m\u1ed9t l\u01b0\u1ee3ng v\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t nh\u1ea5t \u0111\u1ecbnh m\u1ed7i ng\u00e0y, v\u00ec v\u1eady nh\u1eefng ng\u00e0y T\u1ebft, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp ngay ch\u00ednh trong ph\u00f2ng c\u1ee7a m\u00ecnh v\u1edbi c\u00e1c b\u00e0i\u00a0t\u1eadp th\u1ec3 d\u1ee5c\u00a0t\u1ea1i ch\u1ed7, c\u00e1c b\u00e0i t\u1eadp squats, plank, c\u00e1c b\u00e0i t\u1eadp d\u01b0\u1ee1ng sinh, kh\u00ed c\u00f4ng, yoga\u2026<\/p>\n

L\u01b0u \u00fd ch\u1ecdn kh\u00f4ng gian tho\u00e1ng \u0111\u00e3ng trong ph\u00f2ng, kh\u00f4ng b\u1ecb v\u01b0\u1edbng \u0111\u1ed3 \u0111\u1ea1c khi b\u1ea1n t\u1eadp luy\u1ec7n, \u0111\u1ec3 tr\u00e1nh va \u0111\u1eadp, ch\u1ea5n th\u01b0\u01a1ng\u2026<\/p>\n

–\u00a0Chia nh\u1ecf th\u1eddi gian t\u1eadp:<\/b><\/i>\u00a0<\/b>Th\u1eddi gian t\u1eadp luy\u1ec7n theo khuy\u1ebfn c\u00e1o t\u1ed1i thi\u1ec3u ph\u1ea3i \u0111\u1ea1t \u0111\u01b0\u1ee3c l\u00e0 30 ph\u00fat\/ng\u00e0y. N\u1ebfu T\u1ebft b\u1eadn r\u1ed9n, b\u1ea1n c\u00f3 th\u1ec3 chia nh\u1ecf bu\u1ed5i t\u1eadp, s\u00e1ng t\u1eadp 15 ph\u00fat, chi\u1ec1u t\u1eadp 15 ph\u00fat. T\u1eadp v\u00e0o gi\u1edd th\u00edch h\u1ee3p v\u1edbi l\u1ecbch sinh ho\u1ea1t c\u1ee7a b\u1ea1n, tr\u00e1nh t\u1eadp l\u00fac \u0111\u00f3i, t\u1eadp ngay sau khi \u0103n\u2026<\/p>\n

\"\"
Tr\u00e1nh u\u1ed1ng qu\u00e1 nhi\u1ec1u r\u01b0\u1ee3u, bia trong d\u1ecbp t\u1ebft.<\/figcaption><\/figure>\n

–\u00a0Tranh th\u1ee7 v\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t ngay khi c\u00f3 th\u1ec3:<\/b><\/i>\u00a0<\/b>B\u1ea1n c\u0169ng n\u00ean tranh th\u1ee7 v\u1eadn \u0111\u1ed9ng khi c\u00f3 th\u1ec3. \u0110i\u1ec1u n\u00e0y c\u0169ng l\u00e0 m\u1ed9t c\u00e1ch nho nh\u1ecf gi\u00fap c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c v\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u00e0 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng, do \u0111\u00f3 duy tr\u00ec \u0111\u01b0\u1ee3c c\u00e2n n\u1eb7ng v\u00e0 s\u1ee9c kh\u1ecfe. L\u00e0m c\u00e1c vi\u1ec7c nh\u00e0,\u00a0n\u1ea5u n\u01b0\u1edbng, d\u1ecdn d\u1eb9p\u2026 c\u0169ng l\u00e0 nh\u1eefng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t, tuy nh\u1ecf nh\u01b0ng l\u1ea1i c\u00f3 t\u00e1c d\u1ee5ng tuy\u1ec7t v\u1eddi \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe.<\/p>\n

–\u00a0Tr\u00e1nh \u0103n ch\u01a1i qu\u00e1 \u0111\u00e0:<\/b><\/i>\u00a0\u0110\u1ec3 c\u00f3 th\u1ec3 duy tr\u00ec t\u1eadp luy\u1ec7n trong nh\u1eefng ng\u00e0y l\u1ec5 t\u1ebft b\u1ea1n c\u0169ng tr\u00e1nh ch\u01a1i qu\u00e1 nhi\u1ec1u, \u0103n qu\u00e1 nhi\u1ec1u, ng\u1ee7 qu\u00e1 nhi\u1ec1u hay qu\u00e1 \u00edt\u2026 T\u1ea5t c\u1ea3 nh\u1eefng s\u1ef1 \u0111\u1ea3o l\u1ed9n trong sinh ho\u1ea1t th\u01b0\u1eddng ng\u00e0y n\u00e0y s\u1ebd l\u00e0m c\u01a1 th\u1ec3 b\u1ecb qu\u00e1 t\u1ea3i, m\u1ea5t sinh l\u1ef1c, khi\u1ebfn b\u1ea1n kh\u00f4ng c\u00f2n n\u0103ng l\u01b0\u1ee3ng v\u00e0 sinh kh\u00ed \u0111\u1ec3 t\u1eadp luy\u1ec7n th\u1ec3 ch\u1ea5t. D\u00f9 v\u1eabn vui, ch\u01a1i, \u0103n u\u1ed1ng\u2026 nh\u01b0ng c\u00f3 ch\u1eebng m\u1ef1c, m\u1ee9c \u0111\u1ed9\u2026 \u0111\u1ec3\u00a0duy tr\u00ec s\u1ee9c kh\u1ecfe trong nh\u1eefng ng\u00e0y t\u1ebft vui v\u1ebb.\/.<\/p>\n

Ngu\u1ed3n b\u00e1o S\u1ee9c kh\u1ecfe & \u0110\u1eddi s\u1ed1ng<\/strong><\/em><\/p>\n

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

1.\u00a0Ng\u00e0y t\u1ebft\u00a0d\u1ec5 bu\u00f4ng l\u01a1i\u00a0t\u1eadp luy\u1ec7n Nhi\u1ec1u ng\u01b0\u1eddi t\u1ef1 th\u01b0\u1edfng cho m\u00ecnh trong nh\u1eefng ng\u00e0y T\u1ebft b\u1eb1ng vi\u1ec7c b\u1ecf b\u00ea t\u1eadp luy\u1ec7n. H\u1ecd th\u01b0\u1eddng t\u1eb7c l\u01b0\u1ee1i t\u1eadp th\u00ec t\u1eadp quanh n\u0103m, c\u1ea3 \u0111\u1eddi, T\u1ebft ph\u1ea3i ngh\u1ec9 x\u1ea3 h\u01a1i m\u1ed9t ch\u00fat… H\u1eadu qu\u1ea3 l\u00e0 c\u00f3 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi m\u1eafc b\u1ec7nh ngay ho\u1eb7c sau qu\u00e3ng th\u1eddi gian ‘\u0103n […]<\/p>\n","protected":false},"author":3,"featured_media":17971,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","footnotes":""},"categories":[303],"tags":[],"class_list":["post-17969","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bai"],"_links":{"self":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/posts\/17969","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/comments?post=17969"}],"version-history":[{"count":0,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/posts\/17969\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/media\/17971"}],"wp:attachment":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/media?parent=17969"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/categories?post=17969"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/tags?post=17969"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}