{"id":19305,"date":"2023-03-14T08:00:41","date_gmt":"2023-03-14T01:00:41","guid":{"rendered":"https:\/\/cdcangiang.vn\/?p=19305"},"modified":"2023-03-14T08:01:39","modified_gmt":"2023-03-14T01:01:39","slug":"5-bai-tap-giup-tang-cuong-suc-khoe-cua-xuong","status":"publish","type":"post","link":"https:\/\/cdcangiang.vn\/index.php\/2023\/03\/14\/5-bai-tap-giup-tang-cuong-suc-khoe-cua-xuong\/","title":{"rendered":"5 b\u00e0i t\u1eadp gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe c\u1ee7a x\u01b0\u01a1ng"},"content":{"rendered":"

T\u1eeb khi sinh ra \u0111\u1ebfn kho\u1ea3ng n\u0103m 25 tu\u1ed5i,\u00a0qu\u00e1 tr\u00ecnh t\u1ea1o x\u01b0\u01a1ng m\u1edbi\u00a0di\u1ec5n ra m\u1ea1nh m\u1ebd h\u01a1n qu\u00e1 tr\u00ecnh ph\u00e1 h\u1ee7y x\u01b0\u01a1ng, x\u01b0\u01a1ng t\u0103ng tr\u01b0\u1edfng nhanh c\u1ea3 v\u1ec1 chi\u1ec1u d\u00e0i, chi\u1ec1u ngang.<\/p>\n

Tuy nhi\u00ean, khi b\u01b0\u1edbc qua tu\u1ed5i 40,\u00a0kh\u1ed1i l\u01b0\u1ee3ng x\u01b0\u01a1ng b\u1eaft \u0111\u1ea7u gi\u1ea3m. N\u1ebfu kh\u00f4ng nh\u1eadn \u0111\u1ee7 canxi t\u1eeb ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1eb1ng ng\u00e0y, c\u01a1 th\u1ec3 s\u1ebd l\u1ea5y canxi t\u1eeb x\u01b0\u01a1ng, s\u1ebd g\u00e2y\u00a0lo\u00e3ng x\u01b0\u01a1ng, t\u0103ng\u00a0nguy c\u01a1 g\u00e3y x\u01b0\u01a1ng.<\/p>\n

C\u00e1c y\u1ebfu t\u1ed1 kh\u00e1c c\u00f3 th\u1ec3 l\u00e0m x\u01b0\u01a1ng y\u1ebfu \u0111i bao g\u1ed3m: B\u1ea5t \u0111\u1ed9ng, kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u00e0 lo\u00e3ng x\u01b0\u01a1ng. \u0110\u1ec3 gi\u1ea3m c\u00e1c nguy c\u01a1 n\u00e0y, b\u1ea1n c\u1ea7n ph\u1ea3i t\u1eadp th\u1ec3 d\u1ee5c.<\/p>\n

\"\"
N\u00e2ng, ch\u1ea1y ho\u1eb7c nh\u1ea3y… \u0111\u1ec1u gi\u00fap x\u01b0\u01a1ng kh\u1ecfe m\u1ea1nh h\u01a1n.<\/figcaption><\/figure>\n

C\u00e1c ho\u1ea1t \u0111\u1ed9ng d\u01b0\u1edbi \u0111\u00e2y c\u00f3 th\u1ec3 gi\u00fap x\u00e2y d\u1ef1ng v\u00e0 duy tr\u00ec\u00a0s\u1ee9c m\u1ea1nh c\u1ee7a x\u01b0\u01a1ng:<\/p>\n

1. C\u1eed t\u1ea1 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u1ee7a x\u01b0\u01a1ng<\/b><\/h4>\n

T\u1eadp t\u1ea1 gi\u00fap r\u00e8n luy\u1ec7n c\u00e1c x\u01b0\u01a1ng kh\u00f4ng ch\u1ecbu tr\u1ecdng l\u01b0\u1ee3ng nh\u01b0 c\u00e1nh tay v\u00e0 b\u00e0n tay. Theo m\u1ed9t nghi\u00ean c\u1ee9u nh\u1ecf \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 v\u00e0o n\u0103m 2017 tr\u00ean T\u1ea1p ch\u00ed Th\u1ec3 thao, ch\u1ec9 c\u1ea7n t\u1eadp v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng nh\u1ecf v\u00e0 l\u1eb7p l\u1ea1i nhi\u1ec1u l\u1ea7n, c\u00f3 th\u1ec3 l\u00e0m t\u0103ng m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng l\u00ean t\u1edbi 22% \u1edf ph\u1ee5 n\u1eef sau m\u00e3n kinh – nh\u1eefng ng\u01b0\u1eddi c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh lo\u00e3ng x\u01b0\u01a1ng cao h\u01a1n v\u00e0 l\u00ean \u0111\u1ebfn 29% \u1edf nh\u1eefng ng\u01b0\u1eddi b\u1ecb lo\u00e3ng x\u01b0\u01a1ng.<\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u kh\u00e1c c\u0169ng ch\u1ec9 ra r\u1eb1ng, t\u1eadp th\u1ec3 d\u1ee5c l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh m\u1ea5t x\u01b0\u01a1ng h\u01a1n.<\/p>\n

2. Yoga<\/b><\/h4>\n

Yoga\u00a0gi\u00fap t\u0103ng t\u00ednh linh ho\u1ea1t v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng. \u0110\u00e2y l\u00e0 hai l\u1ee3i \u00edch c\u1ee7a yoga c\u00f3 th\u1ec3 gi\u00fap ng\u0103n ng\u1eeba t\u00e9 ng\u00e3 v\u00e0 g\u00e3y x\u01b0\u01a1ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i.<\/p>\n

G\u00e3y x\u01b0\u01a1ng h\u00f4ng \u1edf ng\u01b0\u1eddi gi\u00e0 l\u00e0 ph\u1ed5 bi\u1ebfn, do m\u1ea5t th\u0103ng b\u1eb1ng, v\u1ea5p ng\u00e3 v\u00e0 ng\u00e3 khu\u1ef5u xu\u1ed1ng h\u00f4ng. G\u00e3y x\u01b0\u01a1ng c\u1ed5 tay c\u0169ng r\u1ea5t ph\u1ed5 bi\u1ebfn, g\u00e2y ra b\u1edfi khi ng\u00e3 ch\u00fang ta c\u1ed1 g\u1eafng l\u1ea5y tay \u0111\u1ec3 ch\u1ed1ng \u0111\u1ee1.<\/p>\n

G\u00e3y x\u01b0\u01a1ng kh\u00f4ng ch\u1ec9 g\u00e2y \u0111au \u0111\u1edbn khi b\u1ea1n gi\u00e0 \u0111i m\u00e0 c\u00f2n c\u00f3 th\u1ec3 g\u00e2y t\u1eed vong. M\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 2015 c\u1ee7a Australia v\u1edbi h\u01a1n 238.000 ng\u01b0\u1eddi t\u1eeb 45 tu\u1ed5i tr\u1edf l\u00ean cho th\u1ea5y,\u00a0g\u00e3y x\u01b0\u01a1ng\u00a0l\u00e0m t\u0103ng g\u1ea5p \u0111\u00f4i nguy c\u01a1 t\u1eed vong s\u1edbm.<\/p>\n

\"\"
Yoga gi\u00fap t\u0103ng t\u00ednh linh ho\u1ea1t v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng, gi\u00fap ng\u0103n ng\u1eeba t\u00e9 ng\u00e3 v\u00e0 g\u00e3y x\u01b0\u01a1ng.<\/figcaption><\/figure>\n

3. \u0110i b\u1ed9 v\u00e0 ch\u1ea1y b\u1ed9<\/b><\/h4>\n

\u0110i b\u1ed9\u00a0v\u00e0 ch\u1ea1y b\u1ed9 gi\u00fap c\u1ee7ng c\u1ed1 x\u01b0\u01a1ng ch\u00e2n (h\u1ed7 tr\u1ee3 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3). Khi ch\u1ea1y b\u1ed9, l\u1ef1c b\u1ed5 sung c\u1ee7a b\u00e0n ch\u00e2n ch\u1ed1ng l\u1ea1i m\u1eb7t \u0111\u1ea5t s\u1ebd l\u00e0m c\u0103ng x\u01b0\u01a1ng h\u01a1n n\u1eefa v\u00e0 l\u00e0m cho ch\u00fang kh\u1ecfe h\u01a1n.<\/p>\n

\u0110\u1ea3m b\u1ea3o h\u1ea1 nhi\u1ec7t v\u00e0 gi\u00e3n c\u01a1 \u0111\u00fang c\u00e1ch sau khi ch\u1ea1y, \u0111\u1ed3ng th\u1eddi kh\u00f4ng t\u1eadp qu\u00e1 s\u1ee9c \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng do s\u1eed d\u1ee5ng qu\u00e1 m\u1ee9c.<\/p>\n

4. Khi\u00eau v\u0169\u00a0<\/b>gi\u00fap cho x\u01b0\u01a1ng kh\u1ecfe<\/h4>\n

\u0110\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u1ee7a x\u01b0\u01a1ng, khi\u00eau v\u0169 l\u00e0 m\u1ed9t lo\u1ea1i h\u00ecnh ho\u1ea1t \u0111\u1ed9ng r\u1ea5t t\u1ed1t. Nh\u1eefng \u0111i\u1ec7u nh\u1ea3y nh\u1ea5n ch\u00e2n xu\u1ed1ng s\u00e0n, s\u1ebd t\u1ea1o ra l\u1ef1c gi\u00fap x\u01b0\u01a1ng \u1edf ch\u00e2n ch\u1eafc kh\u1ecfe h\u01a1n.<\/p>\n

Ngo\u00e0i x\u01b0\u01a1ng, m\u1ed9t nghi\u00ean c\u1ee9u nh\u1ecf n\u0103m 2016 \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean\u00a0t\u1ea1p ch\u00ed Circulation<\/i>\u00a0cho th\u1ea5y, nh\u1eefng ng\u01b0\u1eddi l\u1edbn tu\u1ed5i tham gia l\u1edbp h\u1ecdc\u00a0khi\u00eau v\u0169\u00a0hai l\u1ea7n m\u1ed9t tu\u1ea7n trong b\u1ed1n th\u00e1ng \u0111\u00e3 cho th\u1ea5y s\u1ef1 c\u1ea3i thi\u1ec7n r\u00f5 r\u1ec7t trong b\u00e0i ki\u1ec3m tra th\u1ec3 l\u1ef1c.<\/p>\n

5. Qu\u1ea7n v\u1ee3t<\/b><\/h4>\n

B\u1ed9 m\u00f4n qu\u1ea7n v\u1ee3t c\u00f3 t\u00e1c \u0111\u1ed9ng t\u0103ng th\u00eam s\u1ee9c m\u1ea1nh cho x\u01b0\u01a1ng \u1edf ch\u00e2n. Nh\u01b0ng nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u1ec3 kh\u00f4ng nh\u1eadn ra r\u1eb1ng vi\u1ec7c vung v\u1ee3t c\u0169ng l\u00e0 m\u1ed9t b\u00e0i t\u1eadp luy\u1ec7n cho tay.<\/p>\n

Tr\u1ecdng l\u01b0\u1ee3ng c\u1ee7a v\u1ee3t l\u00e0 m\u1ed9t d\u1ea1ng l\u1ef1c c\u1ea3n gi\u00fap x\u01b0\u01a1ng c\u00e1nh tay ch\u1eafc kh\u1ecfe h\u01a1n, v\u00e0 \u2018c\u00fa x\u00f3c\u2019 c\u1ee7a qu\u1ea3 b\u00f3ng tennis v\u00e0o v\u1ee3t s\u1ebd l\u00e0m t\u0103ng th\u00eam l\u1ef1c c\u0103ng cho c\u00e1nh tay. Qu\u1ea7n v\u1ee3t c\u0169ng l\u00e0 m\u1ed9t b\u00e0i t\u1eadp kh\u00e1ng l\u1ef1c cho c\u00e1c chi tr\u00ean.<\/p>\n

B\u1ea5t k\u1ec3 b\u1ea1n ch\u1ecdn b\u00e0i t\u1eadp n\u00e0o \u0111\u1ec3 c\u1ee7ng c\u1ed1 x\u01b0\u01a1ng th\u00ec t\u00ednh nh\u1ea5t qu\u00e1n v\u00e0 \u0111a d\u1ea1ng l\u00e0 ch\u00eca kh\u00f3a quan tr\u1ecdng. C\u1ea7n duy tr\u00ec th\u01b0\u1eddng xuy\u00ean v\u00e0 \u0111\u1ec1u \u0111\u1eb7n ba ho\u1eb7c b\u1ed1n b\u00e0i t\u1eadp (30 ho\u1eb7c 45 ph\u00fat), m\u1ed7i tu\u1ea7n. N\u1ebfu b\u1ea1n \u0111\u00e3 t\u1eadp c\u00e1c b\u00e0i t\u1eadp tim m\u1ea1ch, h\u00e3y t\u1eadp th\u00eam c\u00e1c b\u00e0i t\u1eadp s\u1ee9c \u0111\u1ec1 kh\u00e1ng, cho d\u00f9 \u0111\u00f3 l\u00e0 c\u1eed t\u1ea1 hay Pilates\u2026\/.<\/p>\n

Ngu\u1ed3n b\u00e1o S\u1ee9c kh\u1ecfe & \u0110\u1eddi s\u1ed1ng<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

T\u1eeb khi sinh ra \u0111\u1ebfn kho\u1ea3ng n\u0103m 25 tu\u1ed5i,\u00a0qu\u00e1 tr\u00ecnh t\u1ea1o x\u01b0\u01a1ng m\u1edbi\u00a0di\u1ec5n ra m\u1ea1nh m\u1ebd h\u01a1n qu\u00e1 tr\u00ecnh ph\u00e1 h\u1ee7y x\u01b0\u01a1ng, x\u01b0\u01a1ng t\u0103ng tr\u01b0\u1edfng nhanh c\u1ea3 v\u1ec1 chi\u1ec1u d\u00e0i, chi\u1ec1u ngang. Tuy nhi\u00ean, khi b\u01b0\u1edbc qua tu\u1ed5i 40,\u00a0kh\u1ed1i l\u01b0\u1ee3ng x\u01b0\u01a1ng b\u1eaft \u0111\u1ea7u gi\u1ea3m. N\u1ebfu kh\u00f4ng nh\u1eadn \u0111\u1ee7 canxi t\u1eeb ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1eb1ng […]<\/p>\n","protected":false},"author":3,"featured_media":19307,"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-19305","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\/19305","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=19305"}],"version-history":[{"count":2,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/posts\/19305\/revisions"}],"predecessor-version":[{"id":19309,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/posts\/19305\/revisions\/19309"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/media\/19307"}],"wp:attachment":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/media?parent=19305"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/categories?post=19305"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/tags?post=19305"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}