{"id":2008,"date":"2023-04-08T12:49:18","date_gmt":"2023-04-08T05:49:18","guid":{"rendered":"http:\/\/noithathoaphat.in\/ctv\/?p=2008"},"modified":"2023-04-13T15:16:44","modified_gmt":"2023-04-13T08:16:44","slug":"tap-the-duc","status":"publish","type":"post","link":"http:\/\/noithathoaphat.in\/ctv\/index.php\/2023\/04\/08\/tap-the-duc\/","title":{"rendered":"T\u1eadp th\u1ec3 d\u1ee5c c\u00f3 c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng h\u00f4 h\u1ea5p?"},"content":{"rendered":"

T\u1eadp th\u1ec3 d\u1ee5c l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng trong cu\u1ed9c s\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 \u0111\u01b0\u1ee3c khuy\u1ebfn kh\u00edch b\u1edfi c\u00e1c chuy\u00ean gia s\u1ee9c kh\u1ecfe v\u00ec n\u00f3 c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh. V\u1eadn \u0111\u1ed9ng v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng s\u1ed1ng, cho ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh c\u0169ng nh\u01b0 ng\u01b0\u1eddi c\u00f3 b\u1ec7nh. Nhi\u1ec1u ng\u01b0\u1eddi cho r\u1eb1ng gi\u1eef s\u1ee9c kh\u1ecfe l\u00e0 gi\u00fap duy tr\u00ec m\u1ed9t tr\u00e1i tim kh\u1ecfe m\u1ea1nh, gi\u1ea3m c\u00e2n n\u1eb7ng v\u00e0 gi\u1ea3m nguy c\u01a1 b\u1ec7nh t\u1eadt nh\u01b0 ti\u1ec3u \u0111\u01b0\u1eddng, nh\u01b0ng t\u1eadp th\u1ec3 d\u1ee5c c\u0169ng gi\u00fap cho ph\u1ed5i kh\u1ecfe m\u1ea1nh.<\/strong><\/p>\n

1. \u0110I\u1ec0U G\u00cc S\u1ebc X\u1ea2Y RA TRONG KHI T\u1eacP TH\u1ec2 D\u1ee4C.<\/h2>\n

Khi b\u1ea1n v\u1eadn \u0111\u1ed9ng v\u00e0 c\u00e1c c\u01a1 b\u1eafp l\u00e0m vi\u1ec7c n\u1eb7ng nh\u1ecdc, c\u01a1 th\u1ec3 b\u1ea1n s\u1eed d\u1ee5ng nhi\u1ec1u oxy h\u01a1n v\u00e0 sinh ra nhi\u1ec1u kh\u00ed carbonic h\u01a1n. \u0110\u1ec3 th\u00edch \u1ee9ng v\u1edbi nhu c\u1ea7u th\u00eam n\u00e0y, h\u01a1i th\u1edf c\u1ee7a b\u1ea1n ph\u1ea3i t\u0103ng t\u1eeb kho\u1ea3ng 15 nh\u1ecbp m\u1ed9t ph\u00fat (12 l\u00edt kh\u00f4ng kh\u00ed) khi ngh\u1ec9 ng\u01a1i, l\u00ean \u0111\u1ebfn kho\u1ea3ng 40 \u0111\u1ebfn 60 nh\u1ecbp m\u1ed9t ph\u00fat (100 l\u00edt kh\u00f4ng kh\u00ed) trong l\u00fac t\u1eadp th\u1ec3 d\u1ee5c. H\u1ec7 tu\u1ea7n ho\u00e0n c\u1ee7a b\u1ea1n c\u0169ng ph\u1ea3i t\u0103ng t\u1ed1c \u0111\u1ed9 chuy\u00ean ch\u1edf oxy \u0111\u1ebfn c\u00e1c c\u01a1 \u0111\u1ec3 ch\u00fang duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng.<\/p>\n

Khi ph\u1ed5i c\u00f2n kh\u1ecfe m\u1ea1nh, ph\u1ed5i v\u1eabn gi\u1eef m\u1ed9t kh\u1ea3 n\u0103ng d\u1ef1 tr\u1eef h\u00f4 h\u1ea5p l\u1edbn. Ch\u00fang\u00a0 ta c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y \u201ch\u1ebft h\u01a1i\u201d sau khi t\u1eadp, nh\u01b0ng ch\u00fang ta s\u1ebd kh\u00f4ng b\u1ecb \u201ch\u1ee5t h\u01a1i\u201d. Khi ch\u1ee9c n\u0103ng h\u00f4 h\u1ea5p b\u1ecb gi\u1ea3m, ph\u1ed5i c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng m\u1ed9t ph\u1ea7n l\u1edbn d\u1ef1 tr\u1eef h\u00f4 h\u1ea5p c\u1ee7a m\u00ecnh. \u0110i\u1ec1u \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0m ch\u00fang ta c\u1ea3m th\u1ea5y \u201ch\u1ee5t h\u01a1i\u201d, l\u00e0 m\u1ed9t c\u1ea3m gi\u00e1c r\u1ea5t kh\u00f3 ch\u1ecbu, nh\u01b0ng n\u00f3i chung l\u00e0 kh\u00f4ng c\u00f3 g\u00ec nguy hi\u1ec3m.<\/p>\n

\"\"
Minh h\u1ecda t\u1eadp th\u1ec3 d\u1ee5c t\u00e1c \u0111\u1ed9ng t\u1edbi nhi\u1ec1u c\u01a1 quan<\/figcaption><\/figure>\n

2. NH\u1eeeNG L\u1ee2I \u00cdCH MANG L\u1ea0I<\/h2>\n

H\u01b0\u1edbng d\u1eabn qu\u1ed1c gia khuy\u1ebfn c\u00e1o r\u1eb1ng t\u1ea5t c\u1ea3 ng\u01b0\u1eddi l\u1edbn n\u00ean c\u00f3 30 ph\u00fat ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u1eeba ph\u1ea3i 5 ng\u00e0y m\u1ed9t tu\u1ea7n. M\u1ed9t s\u1ed1 v\u00ed d\u1ee5 v\u1ec1 ho\u1ea1t \u0111\u1ed9ng v\u1eeba ph\u1ea3i bao g\u1ed3m \u0111i b\u1ed9 nhanh, \u0111\u1ea1p xe gi\u1ea3i tr\u00ed, l\u00e0m v\u01b0\u1eddn v\u00e0 d\u1ecdn d\u1eb9p nh\u00e0 c\u1eeda t\u00edch c\u1ef1c.<\/p>\n

C\u1ea3 ho\u1ea1t \u0111\u1ed9ng aerobic v\u00e0 ho\u1ea1t \u0111\u1ed9ng t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp \u0111\u1ec1u c\u00f3 l\u1ee3i cho ph\u1ed5i. C\u00e1c ho\u1ea1t \u0111\u1ed9ng aerobic nh\u01b0 \u0111i b\u1ed9, ch\u1ea1y ho\u1eb7c nh\u1ea3y d\u00e2y gi\u00fap tim v\u00e0 ph\u1ed5i c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c t\u1eadp luy\u1ec7n c\u1ea7n thi\u1ebft \u0111\u1ec3 ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3. C\u00e1c ho\u1ea1t \u0111\u1ed9ng t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp nh\u01b0 c\u1eed t\u1ea1 ho\u1eb7c Pilates gi\u00fap x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh c\u1ed1t l\u00f5i, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 l\u00e0m s\u0103n ch\u1eafc c\u01a1 h\u00f4 h\u1ea5p. \u0110\u1eb7c bi\u1ec7t, c\u00e1c b\u00e0i t\u1eadp th\u1edf c\u00f3 th\u1ec3 c\u1ee7ng c\u1ed1 c\u01a1 ho\u00e0nh v\u00e0 r\u00e8n luy\u1ec7n c\u01a1 th\u1ec3, gi\u00fap th\u1edf s\u00e2u h\u01a1n v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 l\u00e0m t\u0103ng s\u1ee9c m\u1ea1nh v\u00e0 ch\u1ee9c n\u0103ng c\u01a1 b\u1eafp, l\u00e0m cho ch\u00fang tr\u1edf n\u00ean hi\u1ec7u qu\u1ea3 h\u01a1n. C\u00e1c b\u1eafp th\u1ecbt s\u1ebd \u0111\u00f2i h\u1ecfi \u00edt oxy h\u01a1n khi v\u1eadn \u0111\u1ed9ng v\u00e0 ch\u00fang s\u1ebd s\u1ea3n sinh \u00edt kh\u00ed carbonic h\u01a1n. \u0110i\u1ec1u n\u00e0y ngay l\u1eadp t\u1ee9c s\u1ebd l\u00e0m gi\u1ea3m l\u01b0\u1ee3ng kh\u00f4ng kh\u00ed ra v\u00e0o c\u1ea7n thi\u1ebft cho m\u1ed9t m\u1ee9c \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng nh\u1ea5t \u0111\u1ecbnh. T\u1eadp luy\u1ec7n c\u0169ng gi\u00fap c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n v\u00e0 tim m\u1ea1ch.<\/p>\n

T\u1eadp th\u1ec3 d\u1ee5c s\u1ebd gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe chung v\u1ec1 th\u1ec3 l\u1ef1c v\u00e0 t\u00e2m l\u00fd. N\u00f3 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m nguy c\u01a1 ph\u00e1t tri\u1ec3n c\u00e1c b\u1ec7nh kh\u00e1c nh\u01b0 tai bi\u1ebfn m\u1ea1ch m\u00e1u n\u00e3o, b\u1ec7nh tim v\u00e0 tr\u1ea7m c\u1ea3m. T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean c\u0169ng l\u00e0 m\u1ed9t trong nh\u1eefng can thi\u1ec7p quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 ph\u00f2ng ng\u1eeba ti\u1ec3u \u0111\u01b0\u1eddng t\u00edp 2.<\/p>\n

\"\"
T\u1eadp th\u1ec3 d\u1ee5c mang l\u1ea1i l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe cho c\u01a1 th\u1ec3<\/figcaption><\/figure>\n

3. T\u1eacP TH\u1ec2 D\u1ee4C C\u00d3 TH\u1ec2 G\u00c2Y RA V\u1ea4N \u0110\u1ec0 G\u00cc V\u1ec0 PH\u1ed4I?<\/h2>\n

Ng\u01b0\u1eddi theo ch\u1ebf \u0111\u1ed9 luy\u1ec7n t\u1eadp qu\u00e1 n\u1eb7ng, ho\u1eb7c luy\u1ec7n t\u1eadp th\u01b0\u1eddng xuy\u00ean trong m\u1ed9t m\u00f4i tr\u01b0\u1eddng \u0111\u1eb7c bi\u1ec7t, c\u00f3 th\u1ec3 c\u00f3 nguy c\u01a1 b\u1ecb hen ph\u1ebf qu\u1ea3n, ho\u1eb7c t\u00ecnh tr\u1ea1ng t\u0103ng ph\u1ea3n \u1ee9ng t\u00ednh ph\u1ebf qu\u1ea3n, t\u00ecnh tr\u1ea1ng n\u00e0y \u0111\u01b0a \u0111\u1ebfn t\u1eaft ngh\u1ebdn ph\u1ebf qu\u1ea3n sau khi t\u1eadp th\u1ec3 d\u1ee5c.<\/p>\n

C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u tin r\u1eb1ng t\u00ecnh tr\u1ea1ng n\u00e0y l\u00e0 do c\u00e1c ch\u1ea5t \u0111\u1ed9c h\u1ea1i c\u00f3 trong m\u00f4i tr\u01b0\u1eddng kh\u00f4ng kh\u00ed n\u01a1i h\u1ecd luy\u1ec7n t\u1eadp, nh\u01b0 ch\u1ea5t clorin trong h\u1ed3 b\u01a1i, ho\u1eb7c kh\u00f4ng kh\u00ed l\u1ea1nh v\u00e0 kh\u00f4 khi tr\u01b0\u1ee3t tuy\u1ebft \u0111\u1ed5 d\u1ed1c. C\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean luy\u1ec7n t\u1eadp s\u1ee9c b\u1ec1n c\u00f3 kh\u1ea3 n\u0103ng \u0111\u00e3 h\u00edt ph\u1ea3i c\u00e1c ch\u1ea5t \u0111\u1ed9c v\u00e0o trong ph\u1ed5i, v\u00ec h\u1ecd \u0111\u00e3 c\u00f3 ti\u1ebfp x\u00fac l\u00e2u d\u00e0i trong \u0111i\u1ec1u ki\u1ec7n luy\u1ec7n t\u1eadp.<\/p>\n

4. KHI C\u1ea2M TH\u1ea4Y C\u00d3 V\u1ea4N \u0110\u1ec0 TH\u00cc CH\u00daNG TA N\u00caN L\u00c0M G\u00cc?<\/h2>\n

Ng\u1eebng t\u1eadp th\u1ec3 d\u1ee5c ngay l\u1eadp t\u1ee9c v\u00e0 li\u00ean h\u1ec7 v\u1edbi B\u00e1c s\u0129 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe n\u1ebfu c\u1ea3m th\u1ea5y b\u1ea5t k\u1ef3 \u0111i\u1ec1u n\u00e0o sau \u0111\u00e2y:<\/p>\n

    \n
  • Kh\u00f3 th\u1edf b\u1ea5t th\u01b0\u1eddng ho\u1eb7c t\u0103ng d\u1ea7n<\/li>\n
  • \u0110au ng\u1ef1c ho\u1eb7c kh\u00f3 ch\u1ecbu \u1edf ng\u1ef1c<\/li>\n
  • N\u00f3ng, t\u1ee9c, n\u1eb7ng ho\u1eb7c c\u1ea3m gi\u00e1c \u0111\u00e8 \u00e9p trong ng\u1ef1c<\/li>\n
  • \u0110au nh\u1ee9c b\u1ea5t th\u01b0\u1eddng \u1edf c\u00e1nh tay, vai, c\u1ed5, h\u00e0m ho\u1eb7c l\u01b0ng<\/li>\n
  • Nh\u1ecbp tim tr\u1edf n\u00ean lo\u1ea1n nh\u1ecbp<\/li>\n
  • C\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi h\u01a1n nhi\u1ec1u so v\u1edbi b\u00ecnh th\u01b0\u1eddng<\/li>\n
  • Cho\u00e1ng v\u00e1ng, ch\u00f3ng m\u1eb7t ho\u1eb7c bu\u1ed3n n\u00f4n<\/li>\n
  • \u0110au kh\u1edbp b\u1ea5t th\u01b0\u1eddng<\/li>\n<\/ul>\n

    \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 b\u1ea1n ph\u1ea3i bi\u1ebft c\u00e1c tri\u1ec7u ch\u1ee9ng li\u00ean quan \u0111\u1ebfn b\u1ec7nh l\u00fd ph\u1ed5i, nh\u01b0 ho, kh\u00f3 th\u1edf ho\u1eb7c m\u1ec7t m\u1ecfi, v\u00e0 \u0111i b\u00e1c s\u0129 ngay \u0111\u1ec3 th\u0103m kh\u00e1m c\u00e1c tri\u1ec7u ch\u1ee9ng n\u00e0y. Khi b\u1ea1n \u0111i b\u00e1c s\u0129, ch\u00fang ta n\u00ean y\u00eau c\u1ea7u l\u00e0m x\u00e9t nghi\u1ec7m ch\u1ee9c n\u0103ng ph\u1ed5i. X\u00e9t nghi\u1ec7m n\u00e0y ki\u1ec3m tra h\u01a1i th\u1edf c\u1ee7a b\u1ea1n v\u00e0 c\u00f3 th\u1ec3 gi\u00fap ch\u1ea9n \u0111o\u00e1n v\u1ea5n \u0111\u1ec1 c\u1ee7a ph\u1ed5i. Ch\u00fang ta s\u1ebd \u0111\u01b0\u1ee3c y\u00eau c\u1ea7u th\u1edf v\u00e0o trong m\u1ed9t d\u1ee5ng c\u1ee5 \u0111o l\u01b0\u1ee3ng kh\u00ed trong ph\u1ed5i v\u00e0 t\u1ed1c \u0111\u1ed9 th\u1edf ra. Ch\u00fang ta c\u0169ng c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c y\u00eau c\u1ea7u l\u00e0m nghi\u1ec7m ph\u00e1p g\u1eafng s\u1ee9c \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh nh\u1eefng h\u1ea1n ch\u1ebf.<\/p>\n

    5. N\u00caN L\u00c0M G\u00cc TR\u01af\u1edaC V\u00c0 SAU KHI T\u1eacP TH\u1ec2 D\u1ee4C?<\/h2>\n
      \n
    • Lu\u00f4n l\u00e0m \u1ea5m tr\u01b0\u1edbc khi t\u1eadp<\/li>\n
    • C\u1ea3i thi\u1ec7n s\u1ee9c m\u1ec1m d\u1ebdo b\u1eb1ng c\u00e1c b\u00e0i t\u1eadp k\u00e9o d\u00e3n<\/li>\n
    • C\u1ea3i thi\u1ec7n s\u1ee9c ch\u1ecbu \u0111\u1ef1ng, gi\u00fap t\u1eadp luy\u1ec7n \u0111\u01b0\u1ee3c l\u00e2u h\u01a1n<\/li>\n
    • Gia t\u0103ng ho\u1ea1t \u0111\u1ed9ng ph\u00f9 h\u1ee3p v\u1edbi s\u1ee9c c\u1ee7a b\u1ea3n th\u00e2n<\/li>\n
    • C\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp (th\u00ed d\u1ee5 t\u1eadp n\u00e2ng t\u1ea1)<\/li>\n
    • L\u00e0m ngu\u1ed9i \u0111i sau m\u1ed7i l\u1ea7n t\u1eadp luy\u1ec7n, \u0111\u1ec3 cho h\u01a1i th\u1edf tr\u1edf v\u1ec1 b\u00ecnh th\u01b0\u1eddng<\/li>\n<\/ul>\n

      T\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 mang l\u1ea1i l\u1ee3i \u00edch v\u00e0 th\u00edch th\u00fa, ngay c\u1ea3 trong tr\u01b0\u1eddng h\u1ee3p c\u00f3 b\u1ec7nh l\u00fd m\u1ea1n t\u00ednh. Ngay c\u1ea3 khi m\u1ed9t b\u00e0i t\u1eadp c\u00f3 v\u1ebb kh\u00f3 l\u00fac \u0111\u1ea7u, n\u1ebfu \u0111\u01b0\u1ee3c ti\u1ebfn h\u00e0nh theo nh\u1ecbp \u0111i\u1ec7u c\u1ee7a b\u1ea3n th\u00e2n th\u00ec khi \u0111\u00f3 ch\u00fang ta \u00a0s\u1ebd nhanh ch\u00f3ng nh\u1eadn ra s\u1ef1 c\u1ea3i thi\u1ec7n tri\u1ec7u ch\u1ee9ng.<\/p>\n

       <\/p>\n

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

      T\u1eadp th\u1ec3 d\u1ee5c l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng trong cu\u1ed9c s\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 \u0111\u01b0\u1ee3c khuy\u1ebfn kh\u00edch b\u1edfi c\u00e1c chuy\u00ean gia s\u1ee9c kh\u1ecfe v\u00ec n\u00f3 c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh. 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