{"id":4977,"date":"2018-10-07T17:35:10","date_gmt":"2018-10-07T10:35:10","guid":{"rendered":"https:\/\/yhoccongdong.org\/du-an-khac\/2018\/10\/07\/nhung-luu-y-ve-cang-co-trong-tap-luyen-the-thao\/"},"modified":"2024-03-17T03:50:23","modified_gmt":"2024-03-16T20:50:23","slug":"nhung-luu-y-ve-cang-co-trong-tap-luyen-the-thao","status":"publish","type":"post","link":"https:\/\/yhoccongdong.com\/du-an-khac\/nhung-luu-y-ve-cang-co-trong-tap-luyen-the-thao\/","title":{"rendered":"Nh\u1eefng l\u01b0u \u00fd v\u1ec1 c\u0103ng c\u01a1 trong t\u1eadp luy\u1ec7n th\u1ec3 thao"},"content":{"rendered":"<h2 id=\"khai-niem-co-ban-cua-viec-khoi-dong\">Kh\u00e1i ni\u1ec7m c\u01a1 b\u1ea3n c\u1ee7a vi\u1ec7c kh\u1edfi \u0111\u1ed9ng<\/h2>\n<p>Kh\u1edfi \u0111\u1ed9ng c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi v\u1eadn \u0111\u1ed9ng\u00a0r\u1ea5t quan tr\u1ecdng. Kh\u1edfi \u0111\u1ed9ng trong kho\u1ea3ng 5-10 ph\u00fat c\u00f3 t\u00e1c d\u1ee5ng l\u1edbn trong vi\u1ec7c gi\u00fap c\u01a1 th\u1ec3 s\u1eb5n s\u00e0ng cho vi\u1ec7c t\u1eadp luy\u1ec7n c\u1ea3 v\u1ec1 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n. \u0110\u1ed3ng th\u1eddi, n\u00f3 c\u0169ng gi\u00fap\u00a0ng\u0103n ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n<p>Thu\u1eadt ng\u1eef &#8220;kh\u1edfi \u0111\u1ed9ng&#8221; m\u00f4 t\u1ea3 nhi\u1ec1u ho\u1ea1t \u0111\u1ed9ng aerobic nh\u1eb9 v\u00e0 c\u00e1c ho\u1ea1t \u0111\u1ed9ng l\u00e0m t\u0103ng nh\u1ecbp tim.\u00a0Khi kh\u1edfi \u0111\u1ed9ng, b\u1ea1n t\u1ef1\u00a0l\u00e0m n\u00f3ng\u00a0c\u01a1 th\u1ec3 v\u00e0 c\u01a1 b\u1eafp theo ngh\u0129a \u0111en.<\/p>\n<p>Kh\u1edfi \u0111\u1ed9ng c\u0169ng l\u00e0m:<\/p>\n<ul>\n<li>T\u0103ng nh\u1ecbp tim v\u00e0\u00a0nh\u1ecbp h\u00f4 h\u1ea5p.<\/li>\n<li>T\u0103ng l\u01b0\u1ee3ng ch\u1ea5t dinh d\u01b0\u1ee1ng v\u00e0 oxy cung c\u1ea5p cho c\u01a1 b\u1eafp.<\/li>\n<li>Gi\u00fap c\u01a1 th\u1ec3 s\u1eb5n s\u00e0ng cho \u0111\u00f2i h\u1ecfi c\u1ee7a qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n.<\/li>\n<\/ul>\n<p style=\"text-align: center\"><img decoding=\"async\" class=\"aligncenter\" style=\"width: 500px;height: 300px\" src=\"\/\/yhoccongdong.org\/Documents\/698_cang-co.jpg\" alt=\"C\u0103ng c\u01a1\" \/><\/p>\n<h2 id=\"cac-loai-hinh-khoi-dong\">C\u00e1c lo\u1ea1i h\u00ecnh kh\u1edfi \u0111\u1ed9ng<\/h2>\n<p>B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng nhi\u1ec1u lo\u1ea1i kh\u1edfi \u0111\u1ed9ng \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 s\u1eb5n s\u00e0ng cho qu\u00e1 tr\u00ecnh t\u1eadp th\u1ec3 d\u1ee5c.\u00a0Th\u00f4ng th\u01b0\u1eddng kh\u1edfi \u0111\u1ed9ng ch\u00ednh l\u00e0 lo\u1ea1i ho\u1ea1t \u0111\u1ed9ng b\u1ea1n mu\u1ed1n th\u1ef1c hi\u1ec7n nh\u01b0ng v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm h\u01a1n.\u00a0V\u00ed d\u1ee5, n\u1ebfu b\u1ea1n \u0111ang chu\u1ea9n b\u1ecb ch\u1ea1y b\u1ea1n c\u00f3 th\u1ec3 kh\u1edfi \u0111\u1ed9ng b\u1eb1ng c\u00e1ch ch\u1ea1y ch\u1eadm; v\u00e0 n\u1ebfu b\u1ea1n \u0111ang chu\u1ea9n b\u1ecb b\u01a1i b\u1ea1n c\u00f3 th\u1ec3 b\u01a1i t\u1ef1 do v\u00e0i v\u00f2ng \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng.\u00a0N\u1ebfu b\u1ea1n ch\u01a1i th\u1ec3 thao, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp trung kh\u1edfi \u0111\u1ed9ng v\u00e0o ph\u1ea7n c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng cho m\u00f4n th\u1ec3 thao n\u00e0y.\u00a0V\u00ed d\u1ee5, n\u1ebfu b\u1ea1n ch\u01a1i b\u00f3ng ch\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp trung v\u00e0o kh\u1edfi \u0111\u1ed9ng ph\u1ea7n vai.<\/p>\n<p>C\u0103ng c\u01a1 \u0111\u1ed9ng (dynamic stretching) s\u1eed d\u1ee5ng nhi\u1ec1u nh\u00f3m c\u01a1 m\u1ed9t c\u00e1ch c\u1ee5 th\u1ec3 cho t\u1eebng m\u00f4n th\u1ec3 thao v\u00e0 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c k\u1ebft h\u1ee3p trong qu\u00e1 tr\u00ecnh kh\u1edfi \u0111\u1ed9ng. Ngo\u00e0i vi\u1ec7c l\u00e0m \u1ea5m c\u01a1 th\u1ec3 v\u00e0 gi\u00fap c\u00e1c nh\u00f3m c\u01a1 s\u1eb5n s\u00e0ng ho\u1ea1t \u0111\u1ed9ng, c\u0103ng c\u01a1 \u0111\u1ed9ng gi\u00fap cho c\u00e1c kh\u1edbp x\u01b0\u01a1ng v\u1eadn \u0111\u1ed9ng linh ho\u1ea1t.<\/p>\n<h2 id=\"cang-co\">C\u0103ng c\u01a1<\/h2>\n<p>C\u0103ng c\u01a1 t\u1eebng \u0111\u01b0\u1ee3c coi l\u00e0 ho\u1ea1t \u0111\u1ed9ng ch\u00ednh tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n.\u00a0Tuy nhi\u00ean, c\u00e1c nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y l\u1ea1i \u0111\u1eb7t ra c\u00e2u h\u1ecfi v\u1ec1 l\u1ee3i \u00edch c\u1ee7a c\u0103ng c\u01a1 tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n. Ph\u01b0\u01a1ng ph\u00e1p c\u0103ng c\u01a1 truy\u1ec1n th\u1ed1ng, hay c\u00f2n g\u1ecdi l\u00e0 c\u0103ng c\u01a1 &#8220;t\u0129nh&#8221;, c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn gi\u1ea3m\u00a0s\u1ee9c m\u1ea1nh c\u1ee7a c\u01a1 b\u1eafp\u00a0v\u00e0 gi\u1ea3m phong \u0111\u1ed9. C\u1ea7n c\u00e2n nh\u1eafc vi\u1ec7c c\u0103ng c\u01a1 \u0111\u1ed9ng tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n v\u00e0 c\u0103ng c\u01a1 t\u0129nh sau khi t\u1eadp luy\u1ec7n.<\/p>\n<p>C\u0103ng c\u01a1 v\u1eabn c\u00f3 th\u1ec3 c\u00f3 \u00edch nh\u01b0ng ph\u1ea3i sau khi b\u1ea1n \u0111\u00e3 l\u00e0m \u1ea5m c\u01a1 th\u1ec3.\u00a0S\u1edf d\u0129 nh\u01b0 v\u1eady l\u00e0 v\u00ec, c\u0103ng c\u01a1 khi ch\u01b0a kh\u1edfi \u0111\u1ed9ng c\u00f3 th\u1ec3 tr\u1ef1c ti\u1ebfp l\u00e0m gi\u00e3n ho\u1eb7c t\u1ed5n th\u01b0\u01a1ng c\u01a1.<\/p>\n<p><strong>C\u0103ng c\u01a1 \u0111\u00fang c\u00e1ch c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m\u00a0ch\u1ea5n th\u01b0\u01a1ng c\u01a1 b\u1eafp\u00a0v\u00e0 n\u00e2ng cao phong \u0111\u1ed9<\/strong>.\u00a0Ngo\u00e0i ra, c\u0103ng c\u01a1 c\u00f2n l\u00e0m t\u0103ng:<\/p>\n<ul>\n<li>T\u00ednh linh ho\u1ea1t c\u1ee7a c\u01a1 b\u1eafp.<\/li>\n<li>Bi\u00ean \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng.<\/li>\n<li>L\u01b0u l\u01b0\u1ee3ng m\u00e1u\u00a0\u0111\u1ebfn c\u01a1 b\u1eafp.<\/li>\n<\/ul>\n<p>C\u0103ng c\u01a1 c\u1ea7n \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u00fang \u0111\u1ec3 mang l\u1ea1i l\u1ee3i \u00edch cho ng\u01b0\u1eddi t\u1eadp. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 l\u1eddi khuy\u00ean v\u1ec1 vi\u1ec7c c\u0103ng c\u01a1 \u0111\u00fang c\u00e1ch:<\/p>\n<p><strong> D\u1eebng l\u1ea1i n\u1ebfu c\u1ea3m th\u1ea5y \u0111au. <\/strong> C\u0103ng c\u01a1 \u0111\u00fang c\u00e1ch kh\u00f4ng l\u00e0m \u0111au b\u1ea1n.\u00a0N\u1ebfu b\u1ea1n c\u0103ng \u0111\u1ebfn \u0111i\u1ec3m m\u00e0 c\u1ea3m th\u1ea5y \u0111au, n\u00ean th\u1ea3 l\u1ecfng \u0111\u1ebfn \u0111i\u1ec3m m\u00e0 b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i v\u00e0 gi\u1eef nguy\u00ean tr\u1ea1ng th\u00e1i \u0111\u00f3.<\/p>\n<p><strong> Duy tr\u00ec m\u1ed7i l\u1ea7n c\u0103ng c\u01a1 k\u00e9o d\u00e0i trong 10 &#8211;\u00a0<\/strong><strong>30 gi\u00e2y. <\/strong> Th\u1eddi gian c\u0103ng c\u01a1 ng\u1eafn h\u01a1n kho\u1ea3ng n\u00e0y s\u1ebd kh\u00f4ng \u0111\u1ee7 \u0111\u1ec3 c\u0103ng c\u01a1 b\u1eafp.\u00a0C\u00f2n n\u1ebfu th\u1eddi gian d\u00e0i h\u01a1n c\u00f3 th\u1ec3 g\u00e2y t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c\u00a0\u0111\u1ebfn ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1. Khi th\u1ef1c hi\u1ec7n c\u0103ng c\u01a1 c\u1ea7n th\u1ef1c hi\u1ec7n t\u1eeb t\u1eeb v\u00e0 kh\u00f4ng \u0111\u01b0\u1ee3c d\u1ed3n \u00e9p trong th\u1eddi gian ng\u1eafn.\u00a0Tr\u00e1nh nh\u1ea5p nh\u1ed5m l\u00ean xu\u1ed1ng khi th\u1ef1c hi\u1ec7n c\u0103ng c\u01a1 v\u00ec c\u00f3 th\u1ec3 g\u00e2y t\u1ed5n th\u01b0\u01a1ng cho c\u01a1.\u00a0T\u1ed5n th\u01b0\u01a1ng n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn s\u1ef1 h\u00ecnh th\u00e0nh c\u00e1c m\u00f4 s\u1eb9o. C\u00e1c m\u00f4 s\u1eb9o n\u00e0y th\u1eaft ch\u1eb7t c\u01a1 b\u1eafp v\u00e0 l\u00e0m gi\u1ea3m s\u1ef1 linh ho\u1ea1t.<\/p>\n<p><strong> Duy tr\u00ec nh\u1ecbp th\u1edf. <\/strong> Nh\u1ecbp th\u1edf l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng c\u1ee7a b\u1ea5t k\u1ef3 qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n n\u00e0o, bao g\u1ed3m c\u1ea3 c\u0103ng c\u01a1.<\/p>\n<p><strong> C\u00e2n b\u1eb1ng trong t\u1eadp luy\u1ec7n. <\/strong> Cho d\u00f9 b\u1ea1n l\u00e0 ng\u01b0\u1eddi thu\u1eadn b\u00ean ph\u1ea3i c\u0169ng kh\u00f4ng n\u00ean b\u1ecf qua vi\u1ec7c t\u1eadp luy\u1ec7n cho b\u00ean tr\u00e1i c\u1ee7a m\u00ecnh. C\u1ea7n ch\u1eafc ch\u1eafn r\u1eb1ng b\u1ea1n c\u0103ng c\u01a1 c\u1ea3 hai b\u00ean nh\u01b0 nhau, \u0111\u1ec3 t\u1ea5t c\u1ea3 c\u00e1c c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n \u0111\u1ec1u s\u1eb5n s\u00e0ng ho\u1ea1t \u0111\u1ed9ng.<\/p>\n<p>N\u1ebfu b\u1ea1n ch\u01a1i m\u00f4n th\u1ec3 thao n\u00e0o th\u00ec b\u1ea1n n\u00ean kh\u1edfi \u0111\u1ed9ng ph\u00f9 h\u1ee3p v\u1edbi m\u00f4n th\u1ec3 thao \u0111\u00f3. \u0110i\u1ec1u n\u00e0y c\u0169ng \u0111\u00fang cho c\u0103ng c\u01a1. Vi\u1ec7c c\u0103ng c\u01a1 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c bi\u1ebfn th\u1ec3 \u0111\u1ec3 ph\u00f9 h\u1ee3p v\u1edbi c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c nhau.\u00a0V\u00ed d\u1ee5, n\u1ebfu b\u1ea1n\u00a0ch\u01a1i b\u00f3ng ch\u00e0y\u00a0b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp trung t\u1eadp luy\u1ec7n v\u00e0o ph\u1ea7n vai \u0111\u1ec3 n\u00e9m ho\u1eb7c c\u00e1nh tay \u0111\u1ec3 \u0111\u00e1nh b\u00f3ng.<\/p>\n<p>\u0110\u1ec3 duy tr\u00ec t\u00ednh linh ho\u1ea1t c\u1ee7a c\u01a1, b\u1ea1n n\u00ean t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean, \u00edt nh\u1ea5t 3 ng\u00e0y m\u1ed9t tu\u1ea7n.<\/p>\n<h2 id=\"tha-long-sau-khi-tap-luyen\">Th\u1ea3 l\u1ecfng sau khi t\u1eadp luy\u1ec7n<\/h2>\n<p>C\u00e1ch hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 d\u1eebng xe h\u01a1i ho\u1eb7c xe \u0111\u1ea1p kh\u00f4ng ph\u1ea3i l\u00e0 b\u1eb1ng c\u00e1ch lao th\u1eb3ng v\u00e0o t\u01b0\u1eddng. Gi\u1ed1ng nh\u01b0 vi\u1ec7c gi\u1ea3m t\u1ed1c \u0111\u1ed9 c\u1ee7a xe \u0111\u1ea1p ho\u1eb7c xe h\u01a1i, b\u1ea1n c\u1ea7n ph\u1ea3i th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3 sau khi t\u1eadp luy\u1ec7n, kho\u1ea3ng 5-10 ph\u00fat, \u0111i\u1ec1u n\u00e0y s\u1ebd gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n ph\u1ee5c h\u1ed3i sau m\u1ed9t bu\u1ed5i t\u1eadp luy\u1ec7n.<\/p>\n<p>H\u00ecnh th\u1ee9c th\u1ea3 l\u1ecfng c\u00f3 th\u1ec3 thay \u0111\u1ed5i t\u00f9y theo m\u00f4n th\u1ec3 d\u1ee5c, n\u00f3 n\u00ean bao g\u1ed3m c\u00e1c ho\u1ea1t \u0111\u1ed9ng aerobic nh\u1eb9 v\u00e0 c\u0103ng c\u01a1. N\u1ebfu b\u1ea1n t\u1eadp ch\u1ea1y nhanh, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y ch\u1eadm d\u1ea7n v\u00e0 sau \u0111\u00f3 \u0111i b\u1ed9 \u0111\u1ec3 th\u1ea3 l\u1ecfng. Th\u1ea3 l\u1ecfng v\u00e0 c\u0103ng c\u01a1 sau khi t\u1eadp luy\u1ec7n gi\u00fap:<\/p>\n<ul>\n<li>Nh\u1ecbp tim tr\u1edf l\u1ea1i b\u00ecnh th\u01b0\u1eddng.<\/li>\n<li>\u0110\u01b0a nh\u1ecbp th\u1edf tr\u1edf l\u1ea1i b\u00ecnh th\u01b0\u1eddng.<\/li>\n<li>Tr\u00e1nh l\u00e0m c\u01a1 b\u1eafp c\u1ee9ng v\u00e0 \u0111au nh\u1ee9c.<\/li>\n<li>Gi\u1ea3m nguy c\u01a1 b\u1ecb ch\u00f3ng m\u1eb7t.<\/li>\n<li>Th\u01b0 gi\u00e3n c\u00e1c c\u01a1 b\u1eafp.<\/li>\n<\/ul>\n<p>Cho d\u00f9 b\u1ea1n l\u00e0 ng\u01b0\u1eddi m\u1edbi t\u1eadp luy\u1ec7n hay ch\u01a1i th\u1ec3 thao th\u01b0\u1eddng xuy\u00ean th\u00ec vi\u1ec7c kh\u1edfi \u0111\u1ed9ng v\u00e0 th\u1ea3 l\u1ecfng \u0111\u00fang c\u00e1ch tr\u01b0\u1edbc v\u00e0 sau khi t\u1eadp luy\u1ec7n s\u1ebd gi\u00fap b\u1ea1n tr\u00e1nh \u0111\u01b0\u1ee3c c\u00e1c ch\u1ea5n th\u01b0\u01a1ng trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp v\u00e0 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n n\u00e2ng cao phong \u0111\u1ed9.<\/p>\n<div style=\"background-color: white;border: 1px solid #e7e6e5;border-bottom: 2px solid #327539;margin: 2em 1em 1em 1em;padding: 1.333em 0em 0em 1.333em;width: 500px\">\n<p><strong> C\u00e1c nh\u00f3m c\u01a1: <\/strong><\/p>\n<p>\u0110\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t, b\u1ea1n n\u00ean t\u1eadp c\u0103ng c\u01a1 v\u1edbi c\u00e1c nh\u00f3m c\u01a1 sau:<\/p>\n<ul>\n<li>C\u01a1 vai (c\u01a1 Denta \u1edf kh\u1edbp x\u01b0\u01a1ng vai).<\/li>\n<li>C\u01a1 l\u01b0ng (c\u01a1 \u1edf ph\u1ea7n l\u01b0ng tr\u00ean, gi\u1eefa v\u00e0 d\u01b0\u1edbi).<\/li>\n<li>C\u01a1 \u0111\u00f9i (g\u00e2n kheo v\u00e0 c\u01a1 b\u1eafp \u0111\u00f9i).<\/li>\n<li>C\u01a1 c\u1eb3ng ch\u00e2n.<\/li>\n<li>C\u01a1 tay (c\u01a1 hai \u0111\u1ea7u, c\u01a1 ba \u0111\u1ea7u, c\u01a1 c\u1eb3ng tay).<\/li>\n<\/ul>\n<\/div>\n<h2><strong> T\u00e0i li\u1ec7u tham kh\u1ea3o <\/strong><\/h2>\n<p><a href=\"http:\/\/familydoctor.org\/familydoctor\/en\/prevention-wellness\/exercise-fitness\/exercise-basics\/stretching.html\"> http:\/\/familydoctor.org\/familydoctor\/en\/prevention-wellness\/exercise-fitness\/exercise-basics\/stretching.html <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>C\u0103ng c\u01a1 l\u00e0 vi\u1ec7c c\u1ea7n l\u00e0m tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o t\u1eadp luy\u1ec7n th\u1ec3 thao v\u00e0 c\u0103ng c\u01a1 \u0111\u00fang c\u00e1ch c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m ch\u1ea5n th\u01b0\u01a1ng hay n\u00e2ng cao phong \u0111\u1ed9 t\u1eadp.<\/p>\n","protected":false},"author":158,"featured_media":4978,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5253,4076,5211,5217,5234],"tags":[3448,4011],"series":[1790],"coauthors":[1787],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - 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