{"id":233,"date":"2021-06-27T17:46:33","date_gmt":"2021-06-27T10:46:33","guid":{"rendered":"https:\/\/phamxuanhai.com\/?p=233"},"modified":"2021-06-27T17:46:35","modified_gmt":"2021-06-27T10:46:35","slug":"co-the-mat-can-doi-nhanh-nhu-the-nao","status":"publish","type":"post","link":"https:\/\/phamxuanhai.com\/?p=233","title":{"rendered":"C\u01a1 th\u1ec3 b\u1ecb m\u1ea5t c\u00e2n \u0111\u1ed1i nhanh nh\u01b0 th\u1ebf n\u00e0o?"},"content":{"rendered":"Reading Time: <\/span> 6<\/span> minutes<\/span><\/span>\n

\u0110\u00e2y c\u00f3 l\u1ebd l\u00e0 v\u1ea5n \u0111\u1ec1 th\u1eafc m\u1eafc chung c\u1ee7a r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi. Khi c\u00e1c b\u1ea1n b\u1eaft \u0111\u1ea7u \u0111i l\u00ean con \u0111\u01b0\u1eddng t\u1eadp luy\u1ec7n, c\u00e1c b\u1ea1n s\u1ebd b\u1eaft \u0111\u1ea7u t\u00ecm hi\u1ec3u v\u1ec1 n\u00f3. Sau m\u1ed9t v\u00e0i nghi\u00ean c\u1ee9u c\u00e1 nh\u00e2n, c\u00e1c b\u1ea1n d\u1ea7n c\u00f3 \u0111\u01b0\u1ee3c nh\u1eefng hi\u1ec3u bi\u1ebft c\u01a1 b\u1ea3n \u0111\u1ec3 l\u00e0m c\u01a1 th\u1ec3 tr\u1edf n\u00ean c\u00e2n \u0111\u1ed1i h\u01a1n. Tuy nhi\u00ean khi c\u00e1c b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ed9t c\u1ed9t m\u1ed1c c\u00e2n \u0111\u1ed1i n\u00e0o \u0111\u00f3, c\u00e1c b\u1ea1n c\u00f3 th\u1ec3 xao nh\u00e3ng v\u00e0 b\u1ecf luy\u1ec7n t\u1eadp. Sau \u0111\u00f3 c\u00e1c b\u1ea1n l\u1ea1i b\u1eaft \u0111\u1ea7u l\u1ea1i v\u00e0 nh\u1eefng kh\u00f3 kh\u0103n b\u01b0\u1edbc \u0111\u1ea7u l\u1ea1i nh\u01b0 m\u1edbi. V\u1eady h\u00e3y c\u00f9ng t\u00ecm hi\u1ec3u th\u1eddi gian m\u00e0 c\u01a1 th\u1ec3 duy tr\u00ec m\u1ee9c \u0111\u1ed9 c\u00e2n \u0111\u1ed1i \u0111\u1ec3 tr\u00e1nh \u0111\u01b0\u1ee3c vi\u1ec7c n\u00e0y.<\/p>\n\n\n\n

B\u00e0i vi\u1ebft \u0111\u01b0\u1ee3c l\u01b0\u1ee3c d\u1ecbch t\u1eeb b\u00e0i c\u1ee7a Dan Gordon v\u00e0 Justin Roberts tr\u00ean ScienceAlert theo \u0111\u01b0\u1eddng d\u1eabn sau<\/a>.<\/p>\n\n\n\n

Nh\u1eefng n\u1ed7 l\u1ef1c \u0111\u1ec3 c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c c\u00e2n \u0111\u1ed1i l\u00e0 v\u00f4 k\u1ec3 <\/h2>\n\n\n\n

Th\u1eadt kh\u00f3 tin, nh\u01b0ng b\u1ea5t ch\u1ea5p nh\u1eefng n\u1ed7 l\u1ef1c \u0111\u00f3, c\u00e1c k\u1ebft qu\u1ea3 l\u1ea1i m\u1ea5t \u0111i kh\u00e1 nhanh. Ch\u1ec9 c\u1ea7n b\u1ecf t\u1eadp luy\u1ec7n trong m\u1ed9t th\u1eddi gian ng\u1eafn, c\u01a1 th\u1ec3 ch\u00fang ra s\u1ebd m\u1ea5t \u0111i s\u1ef1 c\u00e2n \u0111\u1ed1i m\u1edbi x\u00e2y d\u1ef1ng. V\u00e0 th\u1eddi gian m\u1ea5t \u0111i \u0111\u00f3 nhanh h\u01a1n th\u1eddi gian ch\u00fang ta c\u1ea7n \u0111\u1ec3 tr\u1edf n\u00ean c\u00e2n \u0111\u1ed1i.<\/p>\n\n\n\n

V\u1eady c\u00e1ch m\u00e0 c\u01a1 th\u1ec3 tr\u1edf n\u00ean \u201cm\u1ea5t c\u00e2n \u0111\u1ed1i\u201d l\u00e0 nh\u01b0 th\u1ebf n\u00e0o? Tr\u01b0\u1edbc h\u1ebft, ch\u00fang ta c\u1ea7n hi\u1ec3u ph\u01b0\u01a1ng th\u1ee9c \u0111\u1ec3 c\u01a1 th\u1ec3 ch\u00fang ta tr\u1edf n\u00ean c\u00e2n \u0111\u1ed1i. Ch\u00eca kh\u00f3a \u0111\u1ec3 tr\u1edf n\u00ean c\u00e2n \u0111\u1ed1i h\u01a1n l\u00e0 ph\u1ea3i \u0111\u1ea1t \u0111\u01b0\u1ee3c \u201ckh\u1ed1i l\u01b0\u1ee3ng th\u00f3i quen<\/a>.\u201d B\u1ea5t k\u1ec3 l\u00e0 b\u1ea1n mu\u1ed1n \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau c\u00e2n \u0111\u1ed1i v\u1edbi h\u1ec7 tim m\u1ea1ch hay s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp.<\/p>\n\n\n\n

T\u1ee9c l\u00e0 ch\u00fang ta ph\u1ea3i v\u1eadn \u0111\u1ed9ng v\u1edbi kh\u1ed1i l\u01b0\u1ee3ng nhi\u1ec1u h\u01a1n. Kh\u1ed1i l\u01b0\u1ee3ng n\u00e0y ph\u1ea3i l\u1edbn h\u01a1n s\u1ed1 l\u01b0\u1ee3ng m\u00e0 c\u01a1 th\u1ec3 ch\u00fang ta \u0111\u00e3 quen thu\u1ed9c. Ch\u00fang s\u1ebd t\u1ea1o c\u00e1c \u00e1p l\u1ef1c th\u00edch nghi l\u00ean c\u01a1 th\u1ec3 \u0111\u1ec3 tr\u1edf n\u00ean d\u1ebbo dai h\u01a1n. T\u1eeb \u0111\u00f3, \u0111\u01b0a ch\u00fang ta l\u00ean c\u00e1c b\u1eadc \u201cth\u1ec3 ch\u1ea5t\u201d cao h\u01a1n (c\u00e2n \u0111\u1ed1i h\u01a1n).<\/p>\n\n\n\n

Th\u1eddi gian c\u1ea7n \u0111\u1ec3 ch\u00fang ta tr\u1edf n\u00ean c\u00e2n \u0111\u1ed1i h\u01a1n d\u1ef1a tr\u00ean nhi\u1ec1u y\u1ebfu t\u1ed1<\/h2>\n\n\n\n

Ch\u00fang bao g\u1ed3m m\u1ee9c \u0111\u1ed9 th\u1ec3 ch\u1ea5t hi\u1ec7n t\u1ea1i, tu\u1ed5i t\u00e1c, c\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp v\u00e0 c\u1ea3 m\u00f4i tr\u01b0\u1eddng xung quanh.<\/p>\n\n\n\n

M\u1ed9t v\u00e0i nghi\u00ean c\u1ee9u c\u0169ng ch\u1ec9 ra r\u1eb1ng ch\u1ec9 c\u1ea7n s\u00e1u bu\u1ed5i t\u1eadp ng\u1eaft qu\u00e3ng c\u01b0\u1eddng \u0111\u1ed9 cao<\/a> l\u00e0 \u0111\u1ee7. C\u00e1c bu\u1ed5i t\u1eadp n\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n l\u01b0\u1ee3ng h\u1ea5p thu \u00d4xy t\u1ed1i \u0111a (V02 max) \u2013 m\u1ed9t ch\u1ec9 s\u1ed1 \u0111o c\u1ee7a m\u1ee9c \u0111\u1ed9 th\u1ec3 ch\u1ea5t. Qua \u0111\u00f3, c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng c\u1ee7a c\u01a1 th\u1ec3. Ch\u00ednh l\u00e0 vi\u1ec7c s\u1eed d\u1ee5ng l\u01b0\u1ee3ng \u0111\u01b0\u1eddng t\u00edch l\u0169y trong t\u1ebf b\u00e0o khi luy\u1ec7n t\u1eadp.<\/p>\n\n\n\n

V\u1edbi luy\u1ec7n t\u1eadp s\u1ee9c m\u1ea1nh, ch\u1ec9 kho\u1ea3ng 2 tu\u1ea7n t\u1eadp luy\u1ec7n<\/a> l\u00e0 \u0111\u1ee7 \u0111\u1ec3 th\u1ea5y hi\u1ec7u qu\u1ea3. Ch\u00fang \u0111\u01b0\u1ee3c th\u1ec3 hi\u1ec7n qua vi\u1ec7c c\u1ea3i thi\u1ec7n v\u1ec1 s\u1ee9c l\u1ef1c c\u01a1 b\u1eafp. Tuy nhi\u00ean, c\u00e1c thay \u0111\u1ed5i v\u1ec1 k\u00edch c\u1ee1 c\u01a1 b\u1eafp th\u00ec l\u00e2u h\u01a1n nhi\u1ec1u. Ch\u00fang ph\u1ea3i c\u1ea7n \u0111\u1ebfn \u00edt nh\u1ea5t 8-12 tu\u1ea7n luy\u1ec7n t\u1eadp li\u00ean t\u1ee5c.<\/p>\n\n\n\n

S\u1ef1 c\u00e2n \u0111\u1ed1i v\u1ec1 h\u1ec7 tim m\u1ea1ch (m\u1ee9c \u0111\u1ed9 kh\u1ecfe m\u1ea1nh c\u1ee7a h\u1ec7 tu\u1ea7n ho\u00e0n)<\/h2>\n\n\n\n

Khi ng\u1eebng t\u1eadp luy\u1ec7n, t\u1ed1c \u0111\u1ed9 \u0111\u00e1nh m\u1ea5t s\u1ef1 c\u00e2n \u0111\u1ed1i c\u1ee7a c\u01a1 th\u1ec3 d\u1ef1a tr\u00ean r\u1ea5t nhi\u1ec1u y\u1ebfu t\u1ed1. C\u1ea7n x\u00e9t \u0111\u00ean lo\u1ea1i \u201cc\u00e2n \u0111\u1ed1i\u201d m\u00e0 ch\u00fang ta \u0111ang n\u00f3i \u0111\u1ebfn l\u00e0 lo\u1ea1i n\u00e0o. \u1ede \u0111\u00e2y, ch\u00fang ta n\u00f3i \u0111\u1ebfn h\u1ec7 tim m\u1ea1ch.<\/p>\n\n\n\n

H\u00e3y l\u1ea5y v\u00ed d\u1ee5 v\u1ec1 m\u1ed9t v\u1eadn \u0111\u1ed9ng vi\u00ean (V\u0110V) ch\u1ea1y marathon. M\u1ee9c \u0111\u1ed9 th\u1ec3 ch\u1ea5t \u0111\u1ec9nh cao c\u1ee7a V\u0110V n\u00e0y l\u00e0 c\u00f3 th\u1ec3 ho\u00e0n th\u00e0nh 42 km trong 2 ti\u1ebfng 30 ph\u00fat. Ng\u01b0\u1eddi n\u00e0y t\u1eadp luy\u1ec7n 5-6 ng\u00e0y m\u1ed9t tu\u1ea7n, v\u1edbi t\u1ed5ng qu\u00e3ng \u0111\u01b0\u1eddng kho\u1ea3ng 90 km. H\u1ecd c\u0169ng \u0111\u00e3 m\u1ea5t kho\u1ea3ng 15 n\u0103m \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee9c \u0111\u1ed9 th\u1ec3 ch\u1ea5t n\u00e0y.<\/p>\n\n\n\n

B\u00e2y gi\u1edd, h\u00e3y cho r\u1eb1ng h\u1ecd ng\u1eebng luy\u1ec7n t\u1eadp ho\u00e0n to\u00e0n. C\u01a1 th\u1ec3 s\u1ebd kh\u00f4ng c\u00f2n ph\u1ea3i ch\u1ecbu c\u00e1c \u00e1p l\u1ef1c li\u00ean t\u1ee5c t\u1eeb vi\u1ec7c luy\u1ec7n t\u1eadp, th\u1ee9 b\u1eaft n\u00f3 ph\u1ea3i c\u00e2n \u0111\u1ed1i. Khi \u0111\u00f3, c\u01a1 th\u1ec3 V\u0110V n\u00e0y s\u1ebd b\u1eaft \u0111\u1ea7u m\u1ea5t \u0111i s\u1ef1 c\u00e2n \u0111\u1ed1i trong v\u00e0i tu\u1ea7n. \u1ede \u0111\u00e2y c\u1ea7n l\u00e0m r\u00f5, \u0111\u00f3 l\u00e0 s\u1ef1 s\u1ee5t gi\u1ea3m m\u1ee9c \u0111\u1ed9 c\u00e2n \u0111\u1ed1i n\u00e0y l\u00e0 t\u01b0\u01a1ng quan v\u1edbi m\u1ee9c \u0111\u1ed9 \u0111\u1ec9nh cao ban \u0111\u1ea7u.<\/p>\n\n\n\n

S\u1ee5t gi\u1ea3m v\u1ec1 ch\u1ec9 s\u1ed1 V02 max<\/h2>\n\n\n\n

M\u1ee9c c\u00e2n \u0111\u1ed1i c\u1ee7a h\u1ec7 tu\u1ea7n ho\u00e0n \u0111\u01b0\u1ee3c \u0111o b\u1edfi ch\u1ec9 s\u1ed1 V02 max<\/a>. Ch\u1ec9 s\u1ed1 n\u00e0y s\u1ebd gi\u1ea3m kho\u1ea3ng 10% trong v\u00f2ng 4 tu\u1ea7n \u0111\u1ea7u ti\u00ean<\/a> sau khi ng\u01b0\u1eddi \u0111\u00f3 ng\u1eebng luy\u1ec7n t\u1eadp. T\u1ef7 l\u1ec7 s\u1ee5t gi\u1ea3m v\u1eabn s\u1ebd ti\u1ebfp t\u1ee5c, nh\u01b0ng s\u1ebd di\u1ec5n ra v\u1edbi t\u1ef7 l\u1ec7 ch\u1eadm d\u1ea7n qua qu\u00e3ng th\u1eddi gian d\u00e0i.<\/p>\n\n\n\n

C\u00f3 m\u1ed9t hi\u1ec7n t\u01b0\u1ee3ng \u0111ang l\u01b0u \u00fd \u0111\u1ed1i v\u1edbi c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p (nh\u01b0 v\u00ed d\u1ee5 \u1edf \u0111\u00e2y). M\u1ee9c V02 max c\u1ee7a h\u1ecd s\u1ebd s\u1ee5t gi\u1ea3m r\u1ea5t l\u1edbn trong 4 tu\u1ea7n \u0111\u1ea7u ti\u00ean. Nh\u01b0ng s\u1ef1 s\u1ee5t gi\u1ea3m n\u00e0y cu\u1ed1i c\u00f9ng c\u0169ng s\u1ebd c\u00e2n b\u1eb1ng tr\u1edf l\u1ea1i. Qua th\u1eddi gian, h\u1ecd v\u1eabn s\u1ebd duy tr\u00ec m\u1ed9t m\u1ee9c V02 max cao h\u01a1n ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng.<\/p>\n\n\n\n

Nh\u01b0ng \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng, V02 max s\u1ebd ch\u1ec9 gi\u1ea3m m\u1ea1nh m\u00e0 th\u00f4i. Ch\u1ec9 kho\u1ea3ng d\u01b0\u1edbi 8 tu\u1ea7n, n\u00f3 s\u1ebd gi\u1ea3m xu\u1ed1ng \u0111\u1ebfn m\u1ee9c tr\u01b0\u1edbc khi b\u1ea1n b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n. T\u1ee9c l\u00e0 n\u1ebfu b\u1ea1n ng\u1eebng h\u1eb3n, b\u1ea1n s\u1ebd tr\u1edf v\u1ec1 m\u1ee9c b\u1eaft \u0111\u1ea7u c\u1ee7a b\u1eaft \u0111\u1ea7u. Th\u1eddi \u0111i\u1ec3m m\u00e0 b\u1ea1n ngh\u0129 r\u1eb1ng m\u00ecnh s\u1ebd b\u1eaft \u0111\u1ea7u t\u1eadp, sau kho\u1ea3ng 1 th\u00e1ng r\u01b0\u1ee1i ng\u1eebng t\u1eadp.<\/p>\n\n\n\n

L\u00fd do cho vi\u1ec7c l\u00e0 b\u1edfi s\u1ef1 s\u1ee5t gi\u1ea3m c\u1ee7a l\u01b0u l\u01b0\u1ee3ng m\u00e1u v\u00e0 huy\u1ebft t\u01b0\u01a1ng. Ch\u00fang c\u00f3 th\u1ec3 gi\u1ea3m \u0111\u1ebfn 12% trong 4 tu\u1ea7n \u0111\u1ea7u ti\u00ean<\/a> sau khi m\u1ed9t ng\u01b0\u1eddi ng\u1eebng luy\u1ec7n t\u1eadp. Ch\u00fang gi\u1ea3m \u0111i do c\u01a1 th\u1ec3 kh\u00f4ng c\u00f2n ch\u1ecbu c\u00e1c \u00e1p l\u1ef1c<\/a> do luy\u1ec7n t\u1eadp \u0111\u1eb7t l\u00ean h\u1ec7 tim v\u00e0 c\u01a1 b\u1eafp.<\/p>\n\n\n\n

Kh\u1ea3 n\u0103ng “m\u1ea5t c\u00e2n \u0111\u1ed1i” n\u00e0y l\u00e0 t\u01b0\u01a1ng t\u1ef1 gi\u1eefa v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng<\/h2>\n\n\n\n

Sau khi ng\u1eebng luy\u1ec7n t\u1eadp, l\u01b0u l\u01b0\u1ee3ng n\u00e0y c\u00f3 th\u1ec3 gi\u1ea3m \u0111\u1ebfn 5% trong v\u00f2ng 48 gi\u1edd \u0111\u1ea7u ti\u00ean<\/a>. T\u00e1c \u0111\u1ed9ng c\u1ee7a n\u00f3 l\u00e0 s\u1ebd c\u00f3 \u00edt m\u00e1u \u0111\u01b0\u1ee3c b\u01a1m tu\u1ea7n ho\u00e0n h\u01a1nv\u1edbi m\u1ed7i nh\u1ecbp \u0111\u1eadp. Nh\u01b0ng d\u00f9 sao th\u00ec n\u00f3 c\u0169ng s\u1ebd ch\u1ec9 gi\u1ea3m v\u1ec1 v\u1ea1ch xu\u1ea5t ph\u00e1t c\u1ee7a ch\u00fang ta m\u00e0 th\u00f4i, t\u1ee9c l\u00e0 ch\u00fang ta s\u1ebd kh\u00f4ng th\u1ec3 t\u1ec7 h\u01a1n \u0111\u01b0\u1ee3c n\u1eefa. (haha). T\u1ee9c l\u00e0 t\u00f9y v\u00e0o kh\u1edfi \u0111i\u1ec3m c\u1ee7a ch\u00fang ta, s\u1ef1 s\u1ee5t gi\u1ea3m s\u1ebd di\u1ec5n ra t\u01b0\u01a1ng \u1ee9ng.<\/p>\n\n\n\n

T\u1ea5t nhi\u00ean, ph\u1ea7n l\u1edbn ch\u00fang ta kh\u00f4ng ph\u1ea3i l\u00e0 v\u1eadn \u0111\u1ed9ng vi\u00ean marathon. Nh\u01b0ng b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t ng\u01b0\u1eddi luy\u1ec7n t\u1eadp th\u01b0\u1eddng xuy\u00ean. Hay \u0111\u01a1n gi\u1ea3n l\u00e0 m\u1ed9t ng\u01b0\u1eddi \u01b0a v\u1eadn \u0111\u1ed9ng. Tuy nhi\u00ean, hi\u1ec7n t\u01b0\u1ee3ng s\u1ee5t gi\u1ea3m n\u00e0y l\u00e0 hi\u1ec7n t\u01b0\u1ee3ng chung. C\u00f3 ngh\u0129a l\u00e0 ch\u00fang ta c\u0169ng kh\u00f4ng mi\u1ec5n nhi\u1ec5m v\u1edbi hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y. Ngay khi ch\u00fang ta ng\u1eebng luy\u1ec7n t\u1eadp, c\u01a1 th\u1ec3 s\u1ebd b\u1eaft \u0111\u1ea7u m\u1ea5t \u0111i s\u1ef1 c\u00e2n \u0111\u1ed1i. Nh\u1eefng th\u00edch nghi \u0111\u00e3 \u0111\u01b0\u1ee3c x\u00e2y d\u1ef1ng tr\u01b0\u1edbc \u0111\u00f3 s\u1ebd d\u1ea7n m\u1ea5t \u0111i. B\u1eaft \u0111\u1ea7u t\u1eeb h\u1ec7 tim m\u1ea1ch t\u01b0\u01a1ng t\u1ef1 nh\u01b0 c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p. V\u00e0 n\u00f3 s\u1ebd d\u1ea7n th\u00edch nghi v\u1edbi nh\u1ecbp \u0111\u1ed9 \u201ckh\u00f4ng t\u1eadp luy\u1ec7n\u201d m\u1edbi.<\/p>\n\n\n\n

M\u1ee9c \u0111\u1ed9 c\u00e2n \u0111\u1ed1i c\u1ee7a s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp<\/h2>\n\n\n\n

V\u1edbi m\u1ed9t ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng, 12 tu\u1ea7n kh\u00f4ng t\u1eadp luy\u1ec7n s\u1ebd \u1ea3nh h\u01b0\u1edfng l\u1edbn \u0111\u1ebfn s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp. Vi\u1ec7c n\u00e0y bi\u1ec3u hi\u1ec7n qua s\u1ef1 s\u1ee5t gi\u1ea3m \u0111\u00e1ng k\u1ec3 v\u1ec1 kh\u1ed1i l\u01b0\u1ee3ng t\u1ea1 m\u00e0 ng\u01b0\u1eddi \u0111\u00f3 c\u00f3 th\u1ec3 n\u00e2ng.<\/p>\n\n\n\n

May m\u1eafn l\u00e0, nghi\u00ean c\u1ee9u<\/a> ch\u1ec9 ra r\u1eb1ng b\u1ea1n v\u1eabn gi\u1eef \u0111\u01b0\u1ee3c ph\u1ea7n n\u00e0o s\u1ee9c m\u1ea1nh \u0111\u00e3 x\u00e2y d\u1ef1ng. T\u1ee9c m\u00e0 b\u1ea1n s\u1ebd v\u1eabn c\u00f3 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp t\u1ed1t h\u01a1n m\u1ee9c c\u1ee7a ng\u01b0\u1eddi kh\u00f4ng t\u1eadp luy\u1ec7n g\u00ec c\u1ea3.<\/p>\n\n\n\n

\u0110i\u1ec1u \u0111\u00e1ng n\u00f3i l\u00e0 b\u1ea5t ch\u1ea5p nh\u1eefng s\u1ee5t gi\u1ea3m \u0111\u00e1ng k\u1ec3 v\u1ec1 s\u1ee9c m\u1ea1nh, th\u00ec k\u00edch c\u1ee1 c\u01a1 b\u1eafp l\u1ea1i kh\u00f4ng c\u00f3 s\u1ef1 s\u1ee5t gi\u1ea3m \u0111\u00e1ng k\u1ec3.<\/p>\n\n\n\n

C\u00f3 th\u1ec3 th\u1ea5y, vi\u1ec7c ch\u00fang ta m\u1ea5t \u0111i ph\u1ea7n l\u1edbn s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp kh\u00f4ng li\u00ean quan g\u00ec \u0111\u1ebfn vi\u1ec7c ch\u00fang ta kh\u00f4ng t\u1ea1o \u00e1p l\u1ef1c l\u00ean c\u01a1 b\u1eafp n\u1eefa.<\/p>\n\n\n\n

Khi ng\u1eebng t\u1eadp luy\u1ec7n, c\u01a1 th\u1ec3 s\u1ebd “c\u00e2n \u0111\u1ed1i” l\u1ea1i v\u1edbi s\u1ef1 “l\u01b0\u1eddi bi\u1ebfng” m\u1edbi<\/h2>\n\n\n\n

Khi m\u00e0 ch\u00fang ta kh\u00f4ng c\u00f2n luy\u1ec7n t\u1eadp c\u01a1 b\u1eafp th\u01b0\u1eddng xuy\u00ean n\u1eefa th\u00ec c\u01a1 th\u1ec3 s\u1ebd t\u1ef1 th\u00edch nghi l\u1ea1i. C\u01a1 b\u1eafp c\u0169ng s\u1ebd tr\u1edf n\u00ean \u201cl\u01b0\u1eddi bi\u1ebfng\u201d h\u01a1n. \u0110i\u1ec1u n\u00e0y l\u00e0m suy gi\u1ea3m s\u1ed1 l\u01b0\u1ee3ng s\u1ee3i c\u01a1. D\u1eabn \u0111\u1ebfn vi\u1ec7c ch\u00fang ta s\u1eed d\u1ee5ng \u0111\u01b0\u1ee3c \u00edt c\u01a1 b\u1eafp h\u01a1n trong m\u1ed9t v\u1eadn \u0111\u1ed3ng nh\u1ea5t \u0111\u1ecbnh. K\u1ebft qu\u1ea3 l\u00e0 ch\u00fang ta m\u1ea5t \u0111i kh\u1ea3 n\u0103ng n\u00e2ng m\u1ee9c t\u1ea1 n\u1eb7ng nh\u01b0 tr\u01b0\u1edbc \u0111\u00f3.<\/p>\n\n\n\n

S\u1ed1 l\u01b0\u1ee3ng s\u1ee3i c\u01a1 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong luy\u1ec7n t\u1eadp s\u1ebd gi\u1ea3m \u0111i kho\u1ea3ng 13% sau ch\u1ec9 kho\u1ea3ng 2 tu\u1ea7n kh\u00f4ng t\u1eadp luy\u1ec7n \u2013 m\u1eb7c d\u00f9 vi\u1ec7c n\u00e0y kh\u00f4ng \u0111i k\u00e8m v\u1edbi vi\u1ec7c s\u1ee5t gi\u1ea3m s\u1ee9c l\u1ef1c c\u01a1 b\u1eafp<\/a>.<\/p>\n\n\n\n

\u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a \u0111\u00e2y l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh k\u1ebft h\u1ee3p. S\u1ef1 s\u1ee5t gi\u1ea3m ban \u0111\u1ea7u (nhanh) c\u1ee7a s\u1ed1 s\u1ee3i c\u01a1, c\u00f9ng v\u1edbi s\u1ef1 s\u1ee5t gi\u1ea3m ch\u1eadm r\u00e3i c\u1ee7a kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp.<\/p>\n\n\n\n

\u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi t\u1eadp gym (t\u1eadp t\u1ea1), h\u1ecd s\u1ebd tr\u1ea3i qua s\u1ef1 s\u1ee5t gi\u1ea3m c\u1ee7a k\u00edch c\u1ee1 c\u01a1 b\u1eafp. Vi\u1ec7c n\u00e0y s\u1ebd di\u1ec5n ra qua th\u1eddi gian d\u00e0i. H\u1ecd s\u1ebd ng\u00e0y c\u1ea3ng c\u1ea3m th\u1ea5y kh\u00f3 kh\u0103n khi ph\u1ea3i n\u00e2ng nh\u1eefng m\u1ee9c t\u1ea1 n\u1eb7ng. Khi m\u00e0 h\u1ecd ng\u00e0y c\u00e0ng m\u1ea5t \u0111i s\u1ed1 l\u01b0\u1ee3ng s\u1ee3i c\u01a1 c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng.<\/p>\n\n\n\n

Nh\u01b0 v\u1eady, ch\u00fang ta s\u1ebd b\u1eaft \u0111\u1ea7u m\u1ea5t \u0111i \u0111\u1ed9 c\u00e2n \u0111\u1ed1i v\u1ec1 h\u1ec7 tim m\u1ea1ch v\u00e0 s\u1ee9c m\u1ea1nh ch\u1ec9 trong kho\u1ea3ng 48 gi\u1edd ng\u1eebng luy\u1ec7n t\u1eadp. Nh\u01b0ng ch\u00fang ta s\u1ebd kh\u00f4ng th\u1ef1c s\u1ef1 c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c c\u00e1c t\u00e1c \u0111\u1ed9ng c\u1ee7a n\u00f3 sau \u00edt nh\u1ea5t 2 \u0111\u1ebfn 3 tu\u1ea7n \u0111\u1ed1i v\u1edbi h\u1ec7 tim m\u1ea1ch v\u00e0 kho\u1ea3ng 6 \u0111\u1ebfn 10 tu\u1ea7n \u0111\u1ed1i v\u1edbi s\u1ee9c m\u1ea1nh.<\/p>\n\n\n\n

K\u1ebft lu\u1eadn<\/h2>\n\n\n\n

M\u1ee9c \u0111\u1ed9 \u201ckh\u00f4ng luy\u1ec7n t\u1eadp\u201d l\u00e0 t\u01b0\u01a1ng t\u1ef1 \u0111\u1ed1i v\u1edbi c\u1ea3 nam v\u00e0 n\u1eef, th\u1eadm ch\u00ed l\u00e0 v\u1edbi c\u00e1c V\u0110V l\u1edbn tu\u1ed5i.<\/p>\n\n\n\n

Tuy nhi\u00ean. khi b\u1ea1n c\u00f3 c\u01a1 th\u1ec3 c\u00e0ng c\u00e2n \u0111\u1ed1i bao nhi\u00eau th\u00ec vi\u1ec7c s\u1ee5t gi\u1ea3m m\u1ee9c \u0111\u1ed9 c\u00e2n \u0111\u1ed1i n\u00e0y l\u00e0 c\u00e0ng ch\u1eadm b\u1ea5y nhi\u00eau.<\/p>\n\n\n\n

Nh\u01b0 v\u1eady, ch\u00fang ta c\u00f3 th\u1ec3 th\u1ea5y r\u1eb1ng vi\u1ec7c s\u1ef1 ki\u00ean tr\u00ec trong luy\u1ec7n t\u1eadp c\u00f3 vai tr\u00f2 t\u1ed1i quan tr\u1ecdng. Nh\u01b0ng vi\u1ec7c ki\u00ean tr\u00ec kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n c\u1ee9 ph\u1ea3i t\u1eadp luy\u1ec7n ng\u00e0y n\u00e0y qua ng\u00e0y kh\u00e1c. N\u1ebfu b\u1ea1n l\u00e0m v\u1eady, c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n s\u1ebd ki\u1ec7t s\u1ee9c tr\u01b0\u1edbc khi b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c c\u01a1 th\u1ec3 c\u00e2n \u0111\u1ed1i. Vi\u1ec7c n\u00e0y c\u00f3 h\u1ea1i nhi\u1ec1u h\u01a1n l\u00e0 c\u00f3 l\u1ee3i. H\u00e3y s\u1eafp x\u1ebfp cho m\u00ecnh m\u1ed9t l\u1ecbch luy\u1ec7n t\u1eadp h\u1ee3p l\u00fd. C\u00f3 \u0111\u1ee7 th\u1eddi gian luy\u1ec7n t\u1eadp v\u00e0 ngh\u1ec9 ng\u01a1i \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t. Duy tr\u00ec \u0111\u01b0\u1ee3c \u0111\u1ed9ng l\u1ef1c luy\u1ec7n t\u1eadp v\u00e0 tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 \u0111\u1ed9 tr\u00ean h\u00e0nh tr\u00ecnh c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n

B\u1ea1n \u0111\u1ecdc c\u00f3 th\u1ec3 t\u00ecm hi\u1ec3u th\u00eam v\u1ec1 c\u00e1c h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n trong chuy\u00ean m\u1ee5c S\u1ee9c kh\u1ecfe – T\u1eadp luy\u1ec7n<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Reading Time: <\/span> 6<\/span> minutes<\/span><\/span> \u0110\u00e2y c\u00f3 l\u1ebd l\u00e0 v\u1ea5n \u0111\u1ec1 th\u1eafc m\u1eafc chung c\u1ee7a r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi. Khi c\u00e1c b\u1ea1n b\u1eaft \u0111\u1ea7u \u0111i l\u00ean con \u0111\u01b0\u1eddng t\u1eadp luy\u1ec7n, c\u00e1c […] Xem th\u00eam<\/a><\/span><\/p>\n","protected":false},"author":1,"featured_media":234,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[],"class_list":["post-233","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-https-phamxuanhai-com-page_id22"],"yoast_head":"\nC\u01a1 th\u1ec3 b\u1ecb m\u1ea5t c\u00e2n \u0111\u1ed1i nhanh nh\u01b0 th\u1ebf n\u00e0o? - Haipham<\/title>\n<meta name=\"description\" content=\"M\u1ecdi ng\u01b0\u1eddi th\u01b0\u1eddng ch\u1ec9 t\u1eadp \u0111\u1ebfn khi \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ed9t c\u1ed9t m\u1ed1c s\u1ee9c kh\u1ecfe n\u00e0o \u0111\u00f3. 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