{"id":4986,"date":"2018-10-07T14:29:30","date_gmt":"2018-10-07T07:29:30","guid":{"rendered":"https:\/\/yhoccongdong.org\/du-an-khac\/2018\/10\/07\/thoi-quen-tap-the-duc\/"},"modified":"2024-03-17T03:50:23","modified_gmt":"2024-03-16T20:50:23","slug":"thoi-quen-tap-the-duc","status":"publish","type":"post","link":"https:\/\/yhoccongdong.com\/du-an-khac\/thoi-quen-tap-the-duc\/","title":{"rendered":"Th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c"},"content":{"rendered":"<h2 id=\"tap-the-duc-bao-nhieu-la-du\">T\u1eadp th\u1ec3 d\u1ee5c bao nhi\u00eau l\u00e0 \u0111\u1ee7?<\/h2>\n<p style=\"text-align: center\"><img decoding=\"async\" class=\"alignnone\" style=\"width: 500px;height: 303px\" src=\"\/\/yhoccongdong.org\/Documents\/695_thoi-quen-tap-the-duc.jpg\" alt=\"Th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c\" \/><\/p>\n<p>C\u1ea7n \u0111\u1ebfn g\u1eb7p b\u00e1c s\u0129 \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n t\u1eadp th\u1ec3 d\u1ee5c nh\u01b0 th\u1ebf n\u00e0o cho ph\u00f9 h\u1ee3p v\u1edbi b\u1ea1n.\u00a0M\u1ee5c ti\u00eau t\u1ed1t cho nhi\u1ec1u ng\u01b0\u1eddi l\u00e0 t\u1eadp th\u1ec3 d\u1ee5c 5 l\u1ea7n m\u1ed9t tu\u1ea7n v\u00e0 m\u1ed7i l\u1ea7n trung b\u00ecnh t\u1eeb 30 \u0111\u1ebfn 60 ph\u00fat.\u00a0B\u1ea1n n\u00ean nh\u1edb r\u1eb1ng vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c c\u00f3 r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe, v\u00ec th\u1ebf t\u1eadp luy\u1ec7n v\u1edbi m\u1ed9t s\u1ed1 l\u01b0\u1ee3ng \u00edt th\u1ebf n\u00e0o v\u1eabn t\u1ed1t h\u01a1n l\u00e0 kh\u00f4ng t\u1eadp.<\/p>\n<div style=\"background-color: white;border: 1px solid #e7e6e5;border-bottom: 2px solid #327539;margin: 2em 1em 1em 1em;padding: 1.333em 1.333em 1.333em 1.333em;width: 500px\">\n<p>C\u00e1ch xen k\u1ebd vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n:<\/p>\n<ul>\n<li>\u0110i c\u1ea7u thang b\u1ed9 thay v\u00ec thang m\u00e1y.<\/li>\n<li>\u0110i d\u1ea1o trong gi\u1edd ngh\u1ec9 gi\u1ea3i lao ho\u1eb7c \u0103n tr\u01b0a.<\/li>\n<li>\u0110i b\u1ed9 t\u1ea5t c\u1ea3 ho\u1eb7c m\u1ed9t ph\u1ea7n c\u1ee7a \u0111\u01b0\u1eddng \u0111i l\u00e0m.<\/li>\n<li>L\u00e0m vi\u1ec7c nh\u00e0 v\u1edbi t\u1ed1c \u0111\u1ed9 nhanh.<\/li>\n<li>Qu\u00e9t d\u1ecdn s\u00e2n v\u01b0\u1eddn.<\/li>\n<\/ul>\n<p><em><strong>Xem th\u00eam b\u00e0i\u00a0<a href=\"https:\/\/yhoccongdong.com\/thongtin\/tai-sao-nen-tap-the-duc\/\" target=\"_blank\" rel=\"noopener\">T\u1ea1i sao n\u00ean t\u1eadp th\u1ec3 d\u1ee5c<\/a><\/strong><\/em><\/p>\n<\/div>\n<h2 id=\"bat-dau-tap-the-duc\"><span style=\"line-height: 1.2em\"> B\u1eaft \u0111\u1ea7u t\u1eadp th\u1ec3 d\u1ee5c <\/span> <span style=\"line-height: 1.2em\"> nh\u01b0 th\u1ebf n\u00e0o? <\/span><\/h2>\n<p>B\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch g\u1eb7p b\u00e1c s\u0129 \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n.\u00a0\u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng n\u1ebfu b\u1ea1n ch\u01b0a t\u1eebng t\u1eadp bao gi\u1edd, ho\u1eb7c n\u1ebfu b\u1ea1n c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 s\u1ee9c kh\u1ecfe,\u00a0ho\u1eb7c b\u1ea1n \u0111ang mang thai, ho\u1eb7c l\u1edbn tu\u1ed5i.<\/p>\n<p>B\u1eaft \u0111\u1ea7u m\u1ed9t c\u00e1ch t\u1eeb t\u1eeb,\u00a0n\u1ebfu b\u1ea1n \u0111\u00e3 kh\u00f4ng t\u1eadp th\u1ec3 d\u1ee5c trong nhi\u1ec1u n\u0103m, b\u1ea1n kh\u00f4ng th\u1ec3 ch\u1ea1y marathon sau 2 tu\u1ea7n luy\u1ec7n t\u1eadp. H\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi b\u00e0i t\u1eadp nh\u1eb9 ho\u1eb7c \u0111i b\u1ed9 nhanh trong th\u1eddi gian 10 ph\u00fat m\u1ed7i ng\u00e0y v\u00e0 sau \u0111\u00f3 t\u0103ng d\u1ea7n l\u00ean theo th\u1eddi gian.<\/p>\n<p><em><strong>Xem th\u00eam b\u00e0i\u00a0<a href=\"https:\/\/yhoccongdong.com\/thongtin\/bat-dau-tap-the-duc-nhu-the-nao\/\" target=\"_blank\" rel=\"noopener\">B\u1eaft \u0111\u1ea7u t\u1eadp th\u1ec3 d\u1ee5c nh\u01b0 th\u1ebf n\u00e0o?<\/a><\/strong><\/em><\/p>\n<h2 id=\"lam-the-nao-de-duy-tri-viec-tap-the-duc\">L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 duy tr\u00ec vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c?<\/h2>\n<p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 l\u1eddi khuy\u00ean gi\u00fap b\u1ea1n b\u1eaft \u0111\u1ea7u v\u00e0 duy tr\u00ec ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n:<\/p>\n<ul>\n<li><strong> Ch\u1ecdn m\u1ed9t lo\u1ea1i h\u00ecnh th\u1ec3 d\u1ee5c n\u00e0o \u0111\u00f3 l\u00e0m b\u1ea1n th\u00edch th\u00fa v\u00e0 ch\u1eafc ch\u1eafn r\u1eb1ng n\u00f3 ph\u00f9 h\u1ee3p v\u1edbi s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n<\/strong>.\u00a0V\u00ed d\u1ee5, \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ecb vi\u00eam kh\u1edbp th\u00ec b\u01a1i l\u1ed9i s\u1ebd d\u1ec5 d\u00e0ng h\u01a1n c\u00e1c m\u00f4n kh\u00e1c.<\/li>\n<li><strong> T\u00ecm cho m\u00ecnh 1 ng\u01b0\u1eddi b\u1ea1n \u0111\u1ed3ng h\u00e0nh<\/strong>. T\u1eadp th\u1ec3 d\u1ee5c v\u1edbi m\u1ed9t ng\u01b0\u1eddi b\u1ea1n ho\u1eb7c ng\u01b0\u1eddi th\u00e2n c\u00f3 th\u1ec3 l\u00e0m cho n\u00f3 th\u00fa v\u1ecb h\u01a1n.<\/li>\n<li><strong> Thay \u0111\u1ed5i th\u00f3i quen c\u1ee7a b\u1ea1n<\/strong>.\u00a0\u0110i\u1ec1u n\u00e0y gi\u00fap b\u1ea1n \u0111\u1ee1 nh\u00e0m ch\u00e1n trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp th\u1ec3 d\u1ee5c c\u0169ng nh\u01b0 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng g\u00e2y ch\u1ea5n th\u01b0\u01a1ng cho b\u1ea1n. B\u1ea1n c\u00f3 th\u1ec3 thay \u0111\u1ed5i c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 \u0111i b\u1ed9, \u0111i xe \u0111\u1ea1p, khi\u00eau v\u0169, qu\u1ea7n v\u1ee3t v\u00e0 th\u1eadm ch\u00ed c\u1ea3 c\u00f4ng vi\u1ec7c nh\u00e0 nh\u01b0 h\u00fat b\u1ee5i ho\u1eb7c\u00a0c\u1eaft c\u1ecf.<\/li>\n<li><strong> N\u00ean ch\u1ecdn m\u1ed9t th\u1eddi gian b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i trong ng\u00e0y<\/strong>.\u00a0Kh\u00f4ng n\u00ean t\u1eadp th\u1ec3 d\u1ee5c ngay sau khi \u0103n ho\u1eb7c khi th\u1eddi ti\u1ebft ngo\u00e0i tr\u1eddi qu\u00e1 n\u00f3ng ho\u1eb7c qu\u00e1 l\u1ea1nh. B\u1ea1n c\u00f3 th\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i t\u1ed1i n\u1ebfu bu\u1ed5i s\u00e1ng c\u01a1 th\u1ec3 b\u1ea1n kh\u00f3 c\u1eed \u0111\u1ed9ng.<\/li>\n<li><strong> Kh\u00f4ng \u0111\u01b0\u1ee3c n\u1ea3n l\u00f2ng, <\/strong> b\u1edfi \u0111\u00f4i khi ph\u1ea3i m\u1ea5t v\u00e0i tu\u1ea7n ho\u1eb7c v\u00e0i th\u00e1ng \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 nh\u1eadn th\u1ea5y m\u1ed9t s\u1ed1 thay \u0111\u1ed5i t\u1eeb t\u1eadp th\u1ec3 d\u1ee5c, ch\u1eb3ng h\u1ea1n nh\u01b0\u00a0vi\u1ec7c gi\u1ea3m c\u00e2n.<\/li>\n<li><strong> \u0110\u1eebng ngh\u0129 r\u1eb1ng b\u1ea1n s\u1ebd ph\u1ea3i ch\u1ecbu \u0111au \u0111\u1edbn. <\/strong> Nh\u1ee9c c\u01a1 l\u00e0 \u0111i\u1ec1u b\u00ecnh th\u01b0\u1eddng khi b\u1ea1n m\u1edbi t\u1eadp th\u1ec3 d\u1ee5c, nh\u01b0ng \u0111au \u0111\u1edbn l\u1ea1i l\u00e0 chuy\u1ec7n kh\u00e1c.\u00a0H\u00e3y ngh\u1ec9 ng\u01a1i n\u1ebfu b\u1ea1n b\u1ecb th\u01b0\u01a1ng.<\/li>\n<li><strong> T\u1ea1o ni\u1ec1m vui khi t\u1eadp th\u1ec3 d\u1ee5c. <\/strong> V\u00ed d\u1ee5: b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ecdc, nghe nh\u1ea1c hay xem TV trong khi t\u1eadp v\u1edbi m\u00e1y \u0111\u1ea1p xe.\u00a0B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y nh\u1eefng \u0111i\u1ec1u th\u00fa v\u1ecb \u0111\u1ec3 l\u00e0m, nh\u01b0 \u0111i b\u1ed9 qua s\u1edf th\u00fa, \u0111i khi\u00eau v\u0169, ch\u01a1i m\u1ed9t m\u00f4n th\u1ec3 thao b\u1ea1n th\u00edch, ch\u1eb3ng h\u1ea1n nh\u01b0 qu\u1ea7n v\u1ee3t.<\/li>\n<\/ul>\n<div style=\"background-color: white;border: 1px solid #e7e6e5;border-bottom: 2px solid #327539;margin: 2em 1em 1em 1em;padding: 1.333em 1.333em 1.333em 1.333em;width: 500px\">\n<h2 id=\"tao-thoi-quen-tap-the-duc\">T\u1ea1o th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c<\/h2>\n<ul>\n<li>Quy \u0111\u1ecbnh th\u1eddi gian t\u1eadp th\u01b0\u1eddng xuy\u00ean v\u00e0o m\u1ed7i ng\u00e0y.<\/li>\n<li>K\u00fd h\u1ee3p \u0111\u1ed3ng cam k\u1ebft ch\u00ednh m\u00ecnh \u0111\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c.<\/li>\n<li>\u0110\u1eb7t &#8220;c\u00e1c cu\u1ed9c h\u1eb9n t\u1eadp th\u1ec3 d\u1ee5c&#8221; tr\u00ean l\u1ecbch c\u1ee7a b\u1ea1n.<\/li>\n<li>Ghi ch\u00e9p h\u00e0ng ng\u00e0y ho\u1eb7c ghi nh\u1eadt k\u00fd c\u00e1c ho\u1ea1t \u0111\u1ed9ng t\u1eadp th\u1ec3 d\u1ee5c c\u1ee7a b\u1ea1n.<\/li>\n<li>Ki\u1ec3m tra ti\u1ebfn \u0111\u1ed9 c\u1ee7a b\u1ea1n.\u00a0B\u1ea1n c\u00f3 th\u1ec3 \u0111i b\u1ed9 nhanh h\u01a1n so v\u1edbi khi b\u1eaft \u0111\u1ea7u t\u1eadp th\u1ec3 d\u1ee5c kh\u00f4ng?\u00a0Ho\u1eb7c l\u00e0 nh\u1ecbp tim c\u1ee7a b\u1ea1n b\u00e2y gi\u1edd c\u00f3 ch\u1eadm h\u01a1n tr\u01b0\u1edbc kh\u00f4ng?<\/li>\n<li>Y\u00eau c\u1ea7u b\u00e1c s\u0129 l\u00ean k\u1ebf ho\u1ea1ch cho ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n, ch\u1eb3ng h\u1ea1n nh\u01b0 n\u00ean t\u1eadp lo\u1ea1i h\u00ecnh th\u1ec3 d\u1ee5c n\u00e0o, t\u1eadp m\u1ea5y bu\u1ed5i m\u1ed9t tu\u1ea7n v\u00e0 trong bao l\u00e2u.<\/li>\n<li>H\u00e3y suy ngh\u0129 v\u1ec1 vi\u1ec7c tham gia m\u1ed9t c\u00e2u l\u1ea1c b\u1ed9 th\u1ec3 thao.\u00a0Vi\u1ec7c ph\u1ea3i \u0111\u00f3ng ti\u1ec1n ph\u00ed c\u0169ng c\u00f3 th\u1ec3 l\u00e0 \u0111\u1ed9ng l\u1ef1c \u0111\u1ec3 duy tr\u00ec vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c.<\/li>\n<\/ul>\n<\/div>\n<h2 id=\"lam-the-nao-de-ngan-ngua-thuong-tich\"><span style=\"line-height: 1.2em\"> L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 ng\u0103n ng\u1eeba th\u01b0\u01a1ng t\u00edch? <\/span><\/h2>\n<p><strong>Lu\u00f4n kh\u1edfi \u0111\u1ed9ng l\u00e0m n\u00f3ng c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u t\u1eadp<\/strong>.\u00a0\u0110i\u1ec1u n\u00e0y s\u1ebd l\u00e0m cho c\u01a1 b\u1eafp v\u00e0 kh\u1edbp x\u01b0\u01a1ng linh ho\u1ea1t h\u01a1n. D\u00e0nh 5-10 ph\u00fat l\u00e0m m\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c th\u1ec3 d\u1ee5c m\u1ec1m d\u1ebbo v\u00e0 c\u00e1c b\u00e0i t\u1eadp c\u0103ng c\u01a1, v\u00e0 c\u00f3 th\u1ec3 \u0111i b\u1ed9 nhanh.\u00a0L\u00e0m \u0111i\u1ec1u t\u01b0\u01a1ng t\u1ef1 v\u00e0o cu\u1ed1i bu\u1ed5i t\u1eadp cho \u0111\u1ebfn khi nh\u1ecbp tim tr\u1edf l\u1ea1i b\u00ecnh th\u01b0\u1eddng.<\/p>\n<p>L\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n.\u00a0Ng\u1eebng t\u1eadp th\u1ec3 d\u1ee5c n\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y r\u1ea5t kh\u00f3 th\u1edf, ch\u00f3ng m\u1eb7t, ng\u1ea5t x\u1ec9u, bu\u1ed3n n\u00f4n ho\u1eb7c \u0111au.<\/p>\n<div style=\"background-color: white;border: 1px solid #e7e6e5;border-bottom: 2px solid #327539;margin: 2em 1em 1em 1em;padding: 1.333em 1.333em 1.333em 1.333em;width: 500px\">\n<h2 id=\"loi-ich-cua-viec-tap-the-duc-thuong-xuyen\">L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean<\/h2>\n<ul>\n<li>L\u00e0m gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim, cao huy\u1ebft \u00e1p, lo\u00e3ng x\u01b0\u01a1ng, ti\u1ec3u \u0111\u01b0\u1eddng v\u00e0 b\u00e9o ph\u00ec.<\/li>\n<li>Gi\u00fap gi\u1eef cho c\u00e1c kh\u1edbp x\u01b0\u01a1ng, g\u00e2n v\u00e0 d\u00e2y ch\u1eb1ng linh ho\u1ea1t, v\u00e0 gi\u00fap cho vi\u1ec7c v\u1eadn \u0111\u1ed9ng tr\u1edf n\u00ean d\u1ec5 d\u00e0ng.<\/li>\n<li>L\u00e0m gi\u1ea3m m\u1ed9t s\u1ed1 t\u00e1c d\u1ee5ng c\u1ee7a l\u00e3o h\u00f3a, \u0111\u1eb7c bi\u1ec7t l\u00e0 vi\u00eam kh\u1edbp.<\/li>\n<li>Gi\u1eef tinh th\u1ea7n s\u1ea3ng kho\u00e1i v\u00e0 gi\u00fap \u0111i\u1ec1u tr\u1ecb tr\u1ea7m c\u1ea3m.<\/li>\n<li>L\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo l\u1eafng.<\/li>\n<li>L\u00e0m t\u0103ng s\u1ee9c kh\u1ecfe v\u00e0 s\u1ee9c b\u1ec1n.<\/li>\n<li>Gi\u00fap gi\u1ea5c ng\u1ee7 ngon h\u01a1n.<\/li>\n<li>Gi\u00fap duy tr\u00ec tr\u1ecdng l\u01b0\u1ee3ng ph\u00f9 h\u1ee3p b\u1eb1ng c\u00e1ch t\u0103ng qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t (\u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c t\u0103ng t\u1ef7 l\u1ec7 \u0111\u1ed1t ch\u00e1y calo).<\/li>\n<\/ul>\n<\/div>\n<h2 id=\"nhip-tim-muc-tieu-la-gi\">Nh\u1ecbp tim m\u1ee5c ti\u00eau l\u00e0 g\u00ec?<\/h2>\n<p>\u0110o nh\u1ecbp tim (nh\u1ecbp \u0111\u1eadp m\u1ed7i ph\u00fat) c\u00f3 th\u1ec3 cho b\u1ea1n bi\u1ebft tim c\u1ee7a b\u1ea1n ho\u1ea1t \u0111\u1ed9ng nh\u01b0 th\u1ebf n\u00e0o.\u00a0B\u1ea1n c\u00f3 th\u1ec3 ki\u1ec3m tra nh\u1ecbp tim b\u1eb1ng c\u00e1ch \u0111\u1ebfm nh\u1ecbp \u0111\u1eadp trong v\u00f2ng 15 gi\u00e2y v\u00e0 nh\u00e2n n\u00f3 v\u1edbi 4.<\/p>\n<p>Bi\u1ec3u \u0111\u1ed3 d\u01b0\u1edbi \u0111\u00e2y bi\u1ec3u di\u1ec5n nh\u1ecbp tim m\u1ee5c ti\u00eau cho c\u00e1c \u0111\u1ed9 tu\u1ed5i kh\u00e1c nhau.\u00a0Khi m\u1edbi b\u1eaft \u0111\u1ea7u m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp th\u1ec3 d\u1ee5c, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng nh\u1ecbp tim m\u1ee5c ti\u00eau th\u1ea5p (60%).\u00a0Khi th\u1ec3 l\u1ef1c c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp nhi\u1ec1u h\u01a1n \u0111\u1ec3 nh\u1ecbp tim trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp g\u1ea7n h\u01a1n v\u1edbi s\u1ed1 cao (85%).<\/p>\n<p style=\"text-align: center\"><img decoding=\"async\" class=\"aligncenter\" style=\"width: 249px;height: 231px\" src=\"\/\/yhoccongdong.org\/Documents\/693_thoi-quen-tap-the-duc-1.gif\" alt=\"S\u1eed d\u1ee5ng bi\u1ec3u \u0111\u1ed3 n\u00e0y \u0111\u1ec3 gi\u00fap x\u00e1c \u0111\u1ecbnh nh\u1ecbp tim m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n.\" \/><\/p>\n<p><em><strong>Xem th\u00eam b\u00e0i\u00a0<a href=\"https:\/\/yhoccongdong.com\/thongtin\/nhip-tim-muc-tieu-khi-van-dong-giam-can-va-bao-ve-suc-khoe-cua-ban\/\" target=\"_blank\" rel=\"noopener\">Nh\u1ecbp tim m\u1ee5c ti\u00eau khi v\u1eadn \u0111\u1ed9ng, gi\u1ea3m c\u00e2n v\u00e0 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe<\/a><\/strong><\/em><\/p>\n<h2 id=\"bai-tap-aerobic-la-gi\">B\u00e0i t\u1eadp aerobic l\u00e0 g\u00ec?<\/h2>\n<p>B\u00e0i t\u1eadp aerobic l\u00e0 lo\u1ea1i b\u00e0i t\u1eadp s\u1eed d\u1ee5ng c\u00e1c nh\u00f3m c\u01a1 l\u1edbn, khi\u1ebfn cho b\u1ea1n ph\u1ea3i h\u00f4 h\u1ea5p s\u00e2u h\u01a1n v\u00e0 tim ho\u1ea1t \u0111\u1ed9ng nhi\u1ec1u h\u01a1n \u0111\u1ec3 b\u01a1m m\u00e1u.\u00a0N\u00f3 c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 b\u00e0i t\u1eadp tim m\u1ea1ch.\u00a0B\u00e0i t\u1eadp n\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a tim v\u00e0 ph\u1ed5i.<\/p>\n<p>B\u00e0i t\u1eadp aerobic c\u00f3 th\u1ec3 l\u00e0 \u0111i b\u1ed9, ch\u1ea1y b\u1ed9, ch\u1ea1y, nh\u1ea3y aerobic, \u0111i xe \u0111\u1ea1p, ch\u00e8o thuy\u1ec1n, b\u01a1i v\u00e0 tr\u01b0\u1ee3t tuy\u1ebft cross-country.<\/p>\n<h2 id=\"bai-tap-the-duc-mang-trong-luong-la-gi\">B\u00e0i t\u1eadp th\u1ec3 d\u1ee5c mang tr\u1ecdng l\u01b0\u1ee3ng l\u00e0 g\u00ec?<\/h2>\n<p>Thu\u1eadt ng\u1eef<strong> &#8220;mang tr\u1ecdng l\u01b0\u1ee3ng&#8221;<\/strong> \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 m\u00f4 t\u1ea3 b\u00e0i t\u1eadp l\u00e0m vi\u1ec7c ch\u1ed1ng l\u1ea1i l\u1ef1c h\u1ea5p d\u1eabn.\u00a0Lo\u1ea1i b\u00e0i t\u1eadp n\u00e0y g\u00f3p ph\u1ea7n x\u00e2y d\u1ef1ng x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe.\u00a0C\u00f3 x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe gi\u00fap ng\u0103n ng\u1eeba lo\u00e3ng x\u01b0\u01a1ng v\u00e0 g\u00e3y x\u01b0\u01a1ng khi v\u1ec1 gi\u00e0.<\/p>\n<p>V\u00ed d\u1ee5 v\u1ec1 c\u00e1c b\u00e0i t\u1eadp mang tr\u1ecdng l\u01b0\u1ee3ng bao g\u1ed3m \u0111i b\u1ed9, ch\u1ea1y b\u1ed9, leo n\u00fai, leo c\u1ea7u thang, nh\u1ea3y v\u00e0 t\u1eadp t\u1ea1.<\/p>\n<h2 id=\"dieu-can-biet-ve-tap-ta\">\u0110i\u1ec1u c\u1ea7n bi\u1ebft v\u1ec1 t\u1eadp t\u1ea1?<\/h2>\n<p>T\u1eadp t\u1ea1 l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 c\u01a1 b\u1eafp.\u00a0N\u00e2ng t\u1ea1 l\u00e0 m\u1ed9t b\u00e0i t\u1eadp t\u1ea1 ti\u00eau bi\u1ec3u, trong khi \u0111\u00f3 ch\u1ed1ng \u0111\u1ea9y c\u0169ng \u0111\u01b0\u1ee3c coi l\u00e0 m\u1ed9t d\u1ea1ng t\u1eadp t\u1ea1.\u00a0N\u1ebfu b\u1ea1n c\u00f3 huy\u1ebft \u00e1p cao ho\u1eb7c c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c, h\u00e3y h\u1ecfi \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u t\u1eadp t\u1ea1.<\/p>\n<h2 id=\"cach-tap-the-duc-tot-nhat-la-gi\">C\u00e1ch t\u1eadp th\u1ec3 d\u1ee5c t\u1ed1t nh\u1ea5t l\u00e0 g\u00ec?<\/h2>\n<p>C\u00e1ch t\u1eadp th\u1ec3 d\u1ee5c t\u1ed1t nh\u1ea5t l\u00e0 t\u1eadp luy\u1ec7n m\u1ed9t c\u00e1ch th\u01b0\u1eddng xuy\u00ean.\u00a0\u0110i b\u1ed9 \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t trong nh\u1eefng l\u1ef1a ch\u1ecdn t\u1ed1t nh\u1ea5t v\u00ec n\u00f3 d\u1ec5 d\u00e0ng, an to\u00e0n v\u00e0 kh\u00f4ng t\u1ed1n k\u00e9m. \u0110i b\u1ed9 nhanh c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo nh\u01b0 ch\u1ea1y, nh\u01b0ng \u00edt c\u00f3 kh\u1ea3 n\u0103ng \u0111\u1ec3 g\u00e2y th\u01b0\u01a1ng t\u00edch so v\u1edbi ch\u1ea1y ho\u1eb7c ch\u1ea1y b\u1ed9. \u0110i b\u1ed9 c\u0169ng kh\u00f4ng \u0111\u00f2i h\u1ecfi b\u1ea5t k\u1ef3 qu\u00e1 tr\u00ecnh t\u1eadp hu\u1ea5n n\u00e0o ho\u1eb7c thi\u1ebft b\u1ecb \u0111\u1eb7c bi\u1ec7t, ngo\u1ea1i tr\u1eeb m\u1ed9t \u0111\u00f4i gi\u00e0y t\u1ed1t.<\/p>\n<p>\u0110i b\u1ed9 l\u00e0 m\u1ed9t b\u00e0i t\u1eadp aerobic v\u00e0 b\u00e0i t\u1eadp mang tr\u1ecdng l\u01b0\u1ee3ng. V\u00ec v\u1eady n\u00f3 r\u1ea5t t\u1ed1t cho tim v\u00e0 gi\u00fap ng\u0103n ng\u1eeba b\u1ec7nh lo\u00e3ng x\u01b0\u01a1ng.<\/p>\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\/the-exercise-habit.html\"> http:\/\/familydoctor.org\/familydoctor\/en\/prevention-wellness\/exercise-fitness\/exercise-basics\/the-exercise-habit.html <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u00e0i vi\u1ebft s\u1ebd cho ch\u00fang ta bi\u1ebft t\u1ea7m quan tr\u1ecdng, l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c v\u00e0 c\u00e1ch \u0111\u1ec3 t\u1ea1o th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c.<\/p>\n","protected":false},"author":158,"featured_media":4987,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5253,4076,5211,5217,5234],"tags":[4077,4081,3677,4082],"series":[1790],"coauthors":[1787],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c - Y H\u1ecdc C\u1ed9ng \u0110\u1ed3ng<\/title>\n<meta name=\"description\" content=\"Th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c l\u00e0 m\u1ed9t th\u00f3i quen quan tr\u1ecdng, c\u1ea7n \u0111\u01b0\u1ee3c duy tr\u00ec \u0111\u1ec3 b\u1ea3o v\u1ec7 v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/yhoccongdong.com\/du-an-khac\/thoi-quen-tap-the-duc\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c - Y H\u1ecdc C\u1ed9ng \u0110\u1ed3ng\" \/>\n<meta property=\"og:description\" content=\"Th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c l\u00e0 m\u1ed9t th\u00f3i quen quan tr\u1ecdng, c\u1ea7n \u0111\u01b0\u1ee3c duy tr\u00ec \u0111\u1ec3 b\u1ea3o v\u1ec7 v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/yhoccongdong.com\/du-an-khac\/thoi-quen-tap-the-duc\/\" \/>\n<meta property=\"og:site_name\" content=\"D\u1ef1 \u00e1n kh\u00e1c\" \/>\n<meta property=\"article:published_time\" content=\"2018-10-07T07:29:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-03-16T20:50:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/yhoccongdong.com\/du-an-khac\/wp-content\/uploads\/sites\/6\/2013\/12\/thoi-quen-tap-the-duc.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"660\" \/>\n\t<meta property=\"og:image:height\" content=\"330\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"TS. 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