{"id":3838,"date":"2024-03-05T06:31:28","date_gmt":"2024-03-05T01:31:28","guid":{"rendered":"https:\/\/tintuc.24hscore.com\/?p=3838"},"modified":"2024-03-05T06:31:32","modified_gmt":"2024-03-05T01:31:32","slug":"boi-loi-la-mon-the-thao-hoan-hao-cho-suc-khoe","status":"publish","type":"post","link":"https:\/\/24hscore.net\/tin-tuc\/boi-loi\/boi-loi-la-mon-the-thao-hoan-hao-cho-suc-khoe\/","title":{"rendered":"B\u01a1i l\u1ed9i l\u00e0 m\u00f4n th\u1ec3 thao ho\u00e0n h\u1ea3o cho s\u1ee9c kh\u1ecfe"},"content":{"rendered":"\n

24hscore<\/strong><\/a> – B\u01a1i l\u1ed9i l\u00e0 m\u00f4n th\u1ec3 thao ho\u00e0n h\u1ea3o v\u00e0 h\u1eefu \u00edch cho s\u1ee9c kh\u1ecfe tinh th\u1ea7n l\u1eabn th\u1ec3 ch\u1ea5t.<\/p>\n\n\n\n

\"B\u01a1i<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

B\u01a1i l\u1ed9i l\u00e0 m\u00f4n th\u1ec3 thao ho\u00e0n h\u1ea3o v\u00e0 h\u1eefu \u00edch cho s\u1ee9c kh\u1ecfe tinh th\u1ea7n l\u1eabn th\u1ec3 ch\u1ea5t. T\u00e1c \u0111\u1ed9ng th\u1ea5p c\u1ee7a n\u01b0\u1edbc gi\u00fap t\u0103ng kh\u1ea3 n\u0103ng \u0111\u1ec1 kh\u00e1ng cao h\u01a1n nh\u1eefng b\u00e0i t\u1eadp tr\u00ean c\u1ea1n, v\u00e0 t\u00e1c d\u1ee5ng l\u00e0m m\u00e1t c\u1ee7a n\u00f3 r\u1ea5t t\u1ed1t cho c\u01a1 th\u1ec3.<\/strong><\/p>\n\n\n\n

Hi\u1ec7u \u1ee9ng v\u1ec1 th\u1ec3 ch\u1ea5t<\/strong><\/h3>\n\n\n\n

\u2013 Nh\u1edd t\u00e1c \u0111\u1ed9ng th\u1ea5p n\u00ean b\u01a1i l\u1ed9i ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ng\u01b0\u1eddi h\u1ea1n ch\u1ebf v\u1ec1 kh\u1ea3 n\u0103ng m\u1eb7t v\u1eadn \u0111\u1ed9ng. S\u1ee9c \u0111\u1ea9y c\u1ee7a n\u01b0\u1edbc gi\u00fap gi\u1ea3m b\u1edbt tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, t\u1eeb \u0111\u00f3 c\u0169ng gi\u1ea3m \u00e1p l\u1ef1c cho c\u00e1c kh\u1edbp x\u01b0\u01a1ng.<\/p>\n\n\n\n

\u2013 B\u01a1i l\u1ed9i gi\u00fap k\u00edch ho\u1ea1t to\u00e0n th\u00e2n, nh\u1ea5t l\u00e0 hai c\u00e1nh tay v\u00e0 ch\u00e2n, c\u1ea3i thi\u1ec7n n\u1ed9i t\u1ea1ng, ch\u1ee7 y\u1ebfu l\u00e0 tim m\u1ea1ch, h\u1ec7 th\u1ea7n kinh v\u00e0 c\u01a1 b\u1eafp.<\/p>\n\n\n\n

\u2013 B\u01a1i l\u1ed9i l\u00e0 c\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y calo. T\u00f9y v\u00e0o ki\u1ec3u b\u01a1i v\u00e0 c\u01b0\u1eddng \u0111\u1ed9, b\u01a1i l\u1ed9i c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y t\u01b0\u01a1ng \u0111\u01b0\u01a1ng hay nhi\u1ec1u calo h\u01a1n ch\u1ea1y b\u1ed9. Ch\u1ec9 v\u1edbi 10 ph\u00fat b\u01a1i l\u1ed9i, b\u01a1i \u1ebfch gi\u00fap \u0111\u1ed1t ch\u00e1y 60 calo, 80 calo khi b\u01a1i ng\u1eeda, 100 calo khi b\u01a1i t\u1ef1 do v\u00e0 150 calo khi b\u01a1i b\u01b0\u1edbm. Trong khi \u0111\u00f3, ch\u1ea1y b\u1ed9 trong 10 ph\u00fat m\u1ed7i d\u1eb7m \u0111\u1ed1t ch\u00e1y kho\u1ea3ng 100 calo. B\u01a1i b\u01b0\u1edbm trong 30 ph\u00fat, v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao, \u0111\u1ed1t ch\u00e1y nhi\u1ec1u h\u01a1n 150 calo so v\u1edbi ch\u1ea1y b\u1ed9 5km c\u00f3 c\u00f9ng th\u1eddi gian.<\/p>\n\n\n\n

\u2013 Kh\u00e1c v\u1edbi t\u1eadp luy\u1ec7n trong m\u00f4i tr\u01b0\u1eddng kh\u00f4ng kh\u00ed kh\u00f4, b\u01a1i l\u1ed9i cho ph\u00e9p ch\u00fang ta h\u00edt th\u1edf kh\u00f4ng kh\u00ed \u1ea9m trong l\u00fac t\u1eadp luy\u1ec7n. Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y, b\u01a1i l\u1ed9i kh\u00f4ng ch\u1ec9 gi\u1ea3m b\u1edbt c\u00e1c tri\u1ec7u ch\u1ee9ng hen suy\u1ec5n, c\u00f2n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a ph\u1ed5i.<\/p>\n\n\n\n

\u2013 Khi b\u01a1i, b\u1ea1n ph\u1ea3i v\u01b0\u01a1n du\u1ed7i, u\u1ed1n ng\u01b0\u1eddi, \u0111\u1ec3 \u0111\u1ea9y v\u00e0 ch\u1ed1ng l\u1ea1i \u00e1p l\u1ef1c c\u1ee7a n\u01b0\u1edbc. Th\u01b0\u1eddng xuy\u00ean v\u01b0\u01a1n du\u1ed7i c\u01a1 th\u1ec3 khi th\u1ef1c hi\u1ec7n nhi\u1ec1u ki\u1ec3u b\u01a1i kh\u00e1c nhau s\u1ebd khi\u1ebfn c\u01a1 th\u1ec3 ch\u00fang ta linh ho\u1ea1t h\u01a1n.<\/p>\n\n\n\n

\u2013 Kh\u00f4ng nh\u1eefng c\u00f3 nhi\u1ec1u \u00edch l\u1ee3i cho s\u1ee9c kh\u1ecfe c\u01a1 tim, nhi\u1ec1u nghi\u00ean c\u1ee9u c\u0169ng cho th\u1ea5y c\u00e1c b\u00e0i t\u1eadp nh\u01b0 b\u01a1i l\u1ed9i c\u00f3 th\u1ec3 gi\u1ea3m t\u00ecnh tr\u1ea1ng vi\u00eam t\u1ea5y d\u1eabn \u0111\u1ebfn ch\u1ee9ng x\u01a1 v\u1eefa \u0111\u1ed9ng m\u1ea1ch.<\/p>\n\n\n\n

\u2013 Nhi\u1ec1u nghi\u00ean c\u1ee9u c\u00f2n ph\u00e1t hi\u1ec7n b\u01a1i l\u1ed9i l\u00e0 m\u1ed9t trong nh\u1eefng s\u1ef1 l\u1ef1a ch\u1ecdn t\u1ed1i \u01b0u gi\u00fap b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c s\u1ee9c kh\u1ecfe. C\u00e1c nh\u00e0 khoa h\u1ecdc Tr\u01b0\u1eddng \u0110H South Carolina, Hoa K\u1ef3 qua nghi\u00ean c\u1ee9u tr\u00ean 40.547 \u0111\u00e0n \u00f4ng, \u0111\u1ed9 tu\u1ed5i t\u1eeb 20 \u0111\u1ebfn 90, trong h\u01a1n 32 n\u0103m, cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi c\u00f3 b\u01a1i l\u1ed9i gi\u1ea3m t\u1ef7 l\u1ec7 t\u1eed vong l\u00e0 50% so v\u1edbi nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9, \u0111i b\u1ed9 hay nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n

Hi\u1ec7u \u1ee9ng v\u1ec1 tinh th\u1ea7n<\/strong><\/h3>\n\n\n\n

\u2013 T\u00ecnh y\u00eau l\u00e0m t\u0103ng l\u01b0\u1ee3ng endorphin, l\u00e0 ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh trong n\u00e3o t\u1ea1o c\u1ea3m x\u00fac t\u00edch c\u1ef1c, t\u01b0\u01a1ng t\u1ef1 v\u1edbi b\u01a1i l\u1ed9i v\u00e0 t\u1eadp yoga. Khi b\u01a1i, c\u01a1 th\u1ec3 kh\u00f4ng ng\u1eebng v\u01b0\u01a1n du\u1ed7i, k\u1ebft h\u1ee3p h\u01a1i th\u1edf nh\u1ecbp nh\u00e0ng, s\u1ebd l\u00e0 tr\u1ea3i nghi\u1ec7m th\u01b0 gi\u00e3n tuy\u1ec7t v\u1eddi. H\u01a1n th\u1ebf, b\u01a1i l\u1ed9i c\u00f2n gi\u00fap t\u0129nh t\u00e2m, nh\u1edd h\u01a1i th\u1edf v\u00e0 d\u00f2ng ch\u1ea3y c\u1ee7a n\u01b0\u1edbc l\u00e0m t\u0103ng t\u1eadp trung n\u1ed9i t\u1ea1i, l\u1ea5n \u00e1t m\u1ecdi phi\u1ec1n nhi\u1ec5u xung quanh, t\u1eeb \u0111\u00f3 gi\u1ea3m stress v\u00e0 c\u0103ng th\u1eb3ng m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean. B\u01a1i l\u1ed9i c\u00f2n \u0111\u1ea3o ng\u01b0\u1ee3c t\u1ed5n h\u1ea1i c\u1ee7a n\u00e3o do stress. N\u1ebfu c\u1ea3m th\u1ea5y bu\u1ed3n phi\u1ec1n, th\u00ec b\u01a1i l\u1ed9i<\/strong><\/a> s\u1ebd gi\u00fap tinh th\u1ea7n ph\u1ea5n ch\u1ea5n h\u01a1n.<\/p>\n\n\n\n

\u2013 B\u01a1i l\u1ed9i l\u00e0 m\u00f4n th\u1ec3 thao c\u00f3 t\u00ednh x\u00e3 h\u1ed9i. Theo nghi\u00ean c\u1ee9u, t\u1eadp luy\u1ec7n v\u00e0 t\u01b0\u01a1ng t\u00e1c x\u00e3 h\u1ed9i c\u00f3 t\u00e1c d\u1ee5ng c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tinh th\u1ea7n. Nh\u1eefng ng\u01b0\u1eddi tham gia th\u1eed nghi\u1ec7m cho th\u1ea5y c\u00f3 s\u1ef1 s\u1ee5t gi\u1ea3m c\u1ea3m gi\u00e1c lo l\u1eafng v\u00e0 tr\u1ea7m c\u1ea3m nhi\u1ec1u h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi c\u00f9ng \u0111\u1ecba v\u1ecb x\u00e3 h\u1ed9i v\u1edbi h\u1ecd.<\/p>\n\n\n\n

\u2013 B\u01a1i l\u1ed9i l\u00e0 su\u1ed1i ngu\u1ed3n c\u1ee7a tu\u1ed5i tr\u1ebb. Th\u01b0\u1eddng xuy\u00ean b\u01a1i l\u1ed9i gi\u00fap tr\u00ec ho\u00e3n ti\u1ebfn tr\u00ecnh l\u00e3o h\u00f3a nh\u1edd gi\u1ea3m \u00e1p l\u1ef1c m\u00e1u, t\u0103ng kh\u1ed1i c\u01a1 b\u1eafp, c\u1ea3i thi\u1ec7n l\u01b0\u1ee3ng oxy v\u00e0 t\u0103ng l\u01b0\u1ee3ng m\u00e1u \u0111\u1ebfn n\u00e3o, t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n\n\n\n

M\u1ed9t s\u1ed1 l\u01b0u \u00fd<\/strong><\/h3>\n\n\n\n

\u2013 B\u01a1i t\u1eeb 1-2 l\u1ea7n m\u1ed7i tu\u1ea7n, m\u1ed7i l\u1ea7n kho\u1ea3ng 30-45 ph\u00fat.<\/p>\n\n\n\n

\u2013 Lu\u00e2n phi\u00ean thay \u0111\u1ed5i c\u00e1c ki\u1ec3u b\u01a1i kh\u00e1c nhau nh\u01b0 b\u01a1i \u1ebfch, b\u01a1i b\u01b0\u1edbm, b\u01a1i s\u1ea3i\u2026 \u0111\u1ec3 tr\u00e1nh nh\u1eefng s\u1ef1 c\u1ed1 v\u1ec1 c\u01a1 b\u1eafp. Sau khi b\u01a1i, t\u1eafm v\u00f2i sen k\u1ef9 v\u00e0 lau kh\u00f4 da \u0111\u1ec3 tr\u00e1nh n\u1ea5m da do \u1ea9m da.<\/p>\n\n\n\n

\u2013 D\u00f9ng m\u0169 b\u01a1i \u0111\u1ec3 b\u1ea3o v\u1ec7 t\u00f3c.<\/p>\n\n\n\n

\u2013 B\u01a1i s\u1ea3i th\u00edch h\u1ee3p cho ng\u01b0\u1eddi b\u1ecb \u0111au th\u1eaft l\u01b0ng.<\/p>\n\n\n\n

\u2013 Nh\u1eefng ng\u01b0\u1eddi c\u00f3 b\u1ec7nh nhi\u1ec5m tr\u00f9ng, c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 ph\u1ed5i (vi\u00eam ph\u1ebf qu\u1ea3n, hen suy\u1ec5n), nhi\u1ec5m tr\u00f9ng tai-m\u0169i-h\u1ecdng (vi\u00eam ami\u0111an, vi\u00eam h\u1ecdng, vi\u00eam xoang v\u00e0 vi\u00eam tai), b\u1ec7nh ch\u00e0m v\u00e0 m\u1ed9t s\u1ed1 b\u1ec7nh v\u1ec1 da, kh\u00f4ng n\u00ean b\u01a1i l\u1ed9i \u0111\u1ec3 tr\u00e1nh b\u1ec7nh tr\u1ea7m tr\u1ecdng h\u01a1n.<\/p>\n","protected":false},"excerpt":{"rendered":"

24hscore – B\u01a1i l\u1ed9i l\u00e0 m\u00f4n th\u1ec3 thao ho\u00e0n h\u1ea3o v\u00e0 h\u1eefu \u00edch cho s\u1ee9c kh\u1ecfe tinh th\u1ea7n l\u1eabn th\u1ec3 ch\u1ea5t. B\u01a1i l\u1ed9i l\u00e0 m\u00f4n th\u1ec3 thao ho\u00e0n h\u1ea3o v\u00e0 h\u1eefu \u00edch cho s\u1ee9c kh\u1ecfe tinh th\u1ea7n l\u1eabn th\u1ec3 ch\u1ea5t. T\u00e1c \u0111\u1ed9ng th\u1ea5p c\u1ee7a n\u01b0\u1edbc gi\u00fap t\u0103ng kh\u1ea3 n\u0103ng \u0111\u1ec1 kh\u00e1ng cao h\u01a1n nh\u1eefng b\u00e0i…<\/p>\n","protected":false},"author":9,"featured_media":3840,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","rank_math_description":"B\u01a1i l\u1ed9i l\u00e0 m\u00f4n th\u1ec3 thao ho\u00e0n h\u1ea3o cho s\u1ee9c kh\u1ecfe\n","footnotes":""},"categories":[732],"tags":[176],"class_list":["post-3838","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-boi-loi","tag-boi-loi"],"_links":{"self":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/3838","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/comments?post=3838"}],"version-history":[{"count":1,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/3838\/revisions"}],"predecessor-version":[{"id":3841,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/3838\/revisions\/3841"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/media\/3840"}],"wp:attachment":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/media?parent=3838"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/categories?post=3838"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/tags?post=3838"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}