{"id":627,"date":"2026-05-10T08:00:00","date_gmt":"2026-05-10T08:00:00","guid":{"rendered":"https:\/\/dev-wp.sieuma.com\/?p=627"},"modified":"2026-05-10T08:00:00","modified_gmt":"2026-05-10T08:00:00","slug":"boi-loi-mon-the-thao-hoan-hao-cho-suc-khoe","status":"publish","type":"post","link":"https:\/\/dev-wp.sieuma.com\/?p=627","title":{"rendered":"B\u01a1i L\u1ed9i: M\u00f4n Th\u1ec3 Thao Ho\u00e0n H\u1ea3o Cho S\u1ee9c Kh\u1ecfe C\u1ee7a M\u1ecdi L\u1ee9a Tu\u1ed5i"},"content":{"rendered":"<p>Trong s\u1ed1 t\u1ea5t c\u1ea3 c\u00e1c m\u00f4n th\u1ec3 thao, b\u01a1i l\u1ed9i c\u00f3 l\u1ebd l\u00e0 m\u00f4n duy nh\u1ea5t \u0111\u01b0\u1ee3c b\u00e1c s\u0129 khuy\u1ebfn ngh\u1ecb cho m\u1ecdi ng\u01b0\u1eddi \u2014 t\u1eeb tr\u1ebb em 6 th\u00e1ng tu\u1ed5i \u0111\u1ebfn ng\u01b0\u1eddi cao tu\u1ed5i 80 tu\u1ed5i, t\u1eeb ng\u01b0\u1eddi \u0111ang ph\u1ee5c h\u1ed3i ch\u1ea5n th\u01b0\u01a1ng \u0111\u1ebfn v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111\u1ec9nh cao. Kh\u00f4ng c\u00f3 kh\u1edbp x\u01b0\u01a1ng b\u1ecb va \u0111\u1eadp, kh\u00f4ng b\u1ecb n\u1eafng chi\u1ebfu, to\u00e0n th\u00e2n \u0111\u01b0\u1ee3c v\u1eadn \u0111\u1ed9ng. \u0110\u00e2y l\u00e0 l\u00fd do t\u1ea1i sao b\u01a1i l\u1ed9i x\u1ee9ng \u0111\u00e1ng l\u00e0 m\u00f4n th\u1ec3 thao ho\u00e0n h\u1ea3o nh\u1ea5t.<\/p>\n<h2>L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe To\u00e0n Di\u1ec7n<\/h2>\n<h3>H\u1ec7 Tim M\u1ea1ch v\u00e0 H\u00f4 H\u1ea5p<\/h3>\n<p>B\u01a1i 30 ph\u00fat v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi ch\u1ea1y b\u1ed9 45 ph\u00fat v\u1ec1 m\u1eb7t l\u1ee3i \u00edch tim m\u1ea1ch \u2014 nh\u01b0ng kh\u00f4ng g\u00e2y ch\u1ea5n th\u01b0\u01a1ng kh\u1edbp. B\u01a1i l\u1ed9i th\u01b0\u1eddng xuy\u00ean gi\u00fap gi\u1ea3m nh\u1ecbp tim l\u00fac ngh\u1ec9 ng\u01a1i, h\u1ea1 huy\u1ebft \u00e1p, t\u0103ng VO2 max (kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 oxy t\u1ed1i \u0111a) v\u00e0 gi\u1ea3m nguy c\u01a1 b\u1ec7nh tim m\u1ea1ch \u0111\u1ebfn 41% theo nghi\u00ean c\u1ee9u c\u1ee7a \u0110\u1ea1i h\u1ecdc South Carolina.<\/p>\n<h3>S\u1ee9c Kh\u1ecfe C\u01a1 X\u01b0\u01a1ng Kh\u1edbp<\/h3>\n<p>Trong n\u01b0\u1edbc, tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 gi\u1ea3m xu\u1ed1ng c\u00f2n kho\u1ea3ng 10% so v\u1edbi tr\u00ean c\u1ea1n \u2014 \u0111\u00e2y l\u00e0 l\u00fd do b\u01a1i l\u1ed9i l\u00e0 m\u00f4n th\u1ec3 thao duy nh\u1ea5t \u0111\u01b0\u1ee3c ph\u00e9p t\u1eadp ngay c\u1ea3 khi \u0111ang ch\u1eefa b\u1ec7nh. B\u1ec7nh nh\u00e2n vi\u00eam kh\u1edbp, \u0111au l\u01b0ng m\u00e3n t\u00ednh, ng\u01b0\u1eddi sau ph\u1eabu thu\u1eadt v\u00e0 ph\u1ee5 n\u1eef mang thai \u0111\u1ec1u c\u00f3 th\u1ec3 h\u01b0\u1edfng l\u1ee3i t\u1eeb th\u1ee7y li\u1ec7u ph\u00e1p v\u00e0 b\u01a1i l\u1ed9i nh\u1eb9 nh\u00e0ng.<\/p>\n<h3>S\u1ee9c Kh\u1ecfe T\u00e2m Th\u1ea7n<\/h3>\n<p>B\u01a1i l\u1ed9i k\u00edch th\u00edch gi\u1ea3i ph\u00f3ng endorphin v\u00e0 serotonin m\u1ea1nh m\u1ebd. Tr\u1ea1ng th\u00e1i &#8220;swimmer&#8217;s high&#8221; t\u01b0\u01a1ng t\u1ef1 runner&#8217;s high \u2014 c\u1ea3m gi\u00e1c b\u00ecnh y\u00ean v\u00e0 h\u01b0ng ph\u1ea5n sau khi b\u01a1i \u2014 \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi m\u00f4 t\u1ea3 l\u00e0 li\u1ec7u ph\u00e1p ch\u1ed1ng stress t\u1ed1t nh\u1ea5t h\u1ecd t\u1eebng tr\u1ea3i nghi\u1ec7m. Nghi\u00ean c\u1ee9u cho th\u1ea5y b\u01a1i 3 l\u1ea7n\/tu\u1ea7n gi\u1ea3m tri\u1ec7u ch\u1ee9ng lo \u00e2u v\u00e0 tr\u1ea7m c\u1ea3m t\u01b0\u01a1ng \u0111\u01b0\u01a1ng thu\u1ed1c ch\u1ed1ng tr\u1ea7m c\u1ea3m nh\u1eb9.<\/p>\n<h2>C\u00e1c Ki\u1ec3u B\u01a1i v\u00e0 L\u1ee3i \u00cdch \u0110\u1eb7c Tr\u01b0ng<\/h2>\n<ul>\n<li><strong>B\u01a1i t\u1ef1 do (Freestyle\/Crawl):<\/strong> Ki\u1ec3u b\u01a1i nhanh nh\u1ea5t, t\u1ed1t nh\u1ea5t cho cardio v\u00e0 gi\u1ea3m c\u00e2n. D\u00f9ng nhi\u1ec1u nh\u1ea5t trong t\u1eadp luy\u1ec7n h\u00e0ng ng\u00e0y.<\/li>\n<li><strong>B\u01a1i ng\u1ef1c (Breaststroke):<\/strong> Nh\u1eb9 nh\u00e0ng nh\u1ea5t cho c\u1ed9t s\u1ed1ng, ph\u00f9 h\u1ee3p ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u v\u00e0 ng\u01b0\u1eddi cao tu\u1ed5i. T\u1ed1t cho c\u01a1 ng\u1ef1c v\u00e0 c\u01a1 \u0111\u00f9i trong.<\/li>\n<li><strong>B\u01a1i ng\u1eeda (Backstroke):<\/strong> Tuy\u1ec7t v\u1eddi cho c\u01a1 l\u01b0ng v\u00e0 vai, gi\u00fap ch\u1ec9nh t\u01b0 th\u1ebf. Ng\u01b0\u1eddi \u0111au l\u01b0ng th\u01b0\u1eddng \u0111\u01b0\u1ee3c khuy\u00ean b\u01a1i ng\u1eeda.<\/li>\n<li><strong>B\u01a1i b\u01b0\u1edbm (Butterfly):<\/strong> Ki\u1ec3u b\u01a1i kh\u00f3 v\u00e0 \u0111\u00f2i h\u1ecfi th\u1ec3 l\u1ef1c nh\u1ea5t \u2014 t\u1ed1t cho c\u01a1 to\u00e0n th\u00e2n, \u0111\u1eb7c bi\u1ec7t c\u01a1 vai, l\u01b0ng v\u00e0 c\u01a1 core. Kh\u00f4ng ph\u00f9 h\u1ee3p ng\u01b0\u1eddi m\u1edbi.<\/li>\n<\/ul>\n<blockquote>\n<p>&#8220;B\u01a1i l\u1ed9i l\u00e0 m\u00f4n th\u1ec3 thao duy nh\u1ea5t m\u00e0 t\u00f4i t\u1ef1 tin khuy\u1ebfn ngh\u1ecb cho 100% b\u1ec7nh nh\u00e2n c\u1ee7a m\u00ecnh \u2014 b\u1ea5t k\u1ec3 tu\u1ed5i t\u00e1c, t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe hay m\u1ee9c \u0111\u1ed9 th\u1ec3 l\u1ef1c. N\u01b0\u1edbc l\u00e0 m\u00f4i tr\u01b0\u1eddng t\u1ed1t b\u1ee5ng nh\u1ea5t v\u1edbi c\u01a1 th\u1ec3 con ng\u01b0\u1eddi.&#8221; \u2014 B\u00e1c s\u0129 chuy\u00ean khoa Ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng, B\u1ec7nh vi\u1ec7n Ch\u1ee3 R\u1eaby<\/p>\n<\/blockquote>\n<h2>H\u01b0\u1edbng D\u1eabn Cho Ng\u01b0\u1eddi M\u1edbi B\u1eaft \u0110\u1ea7u H\u1ecdc B\u01a1i<\/h2>\n<p>N\u1ed7i s\u1ee3 n\u01b0\u1edbc l\u00e0 b\u00ecnh th\u01b0\u1eddng \u2014 h\u01a1n 50% ng\u01b0\u1eddi Vi\u1ec7t tr\u01b0\u1edfng th\u00e0nh kh\u00f4ng bi\u1ebft b\u01a1i. V\u01b0\u1ee3t qua n\u00f3 c\u1ea7n ti\u1ebfp c\u1eadn \u0111\u00fang: b\u1eaft \u0111\u1ea7u \u1edf v\u00f9ng n\u01b0\u1edbc n\u00f4ng (ngang th\u1eaft l\u01b0ng), h\u1ecdc th\u1edf (m\u1eb7t v\u00e0o n\u01b0\u1edbc th\u1edf ra, quay \u0111\u1ea7u th\u1edf v\u00e0o), sau \u0111\u00f3 h\u1ecdc \u0111\u1ea1p ch\u00e2n v\u1edbi phao tr\u01b0\u1edbc khi h\u1ecdc tay. M\u1ed9t k\u00f3a h\u1ecdc b\u01a1i 10\u201315 bu\u1ed5i v\u1edbi hu\u1ea5n luy\u1ec7n vi\u00ean \u0111\u01b0\u1ee3c c\u1ea5p ph\u00e9p l\u00e0 con \u0111\u01b0\u1eddng ng\u1eafn v\u00e0 an to\u00e0n nh\u1ea5t.<\/p>\n<h2>Trang B\u1ecb C\u1ea7n Thi\u1ebft<\/h2>\n<p>B\u1ed9 \u0111\u1ed3 b\u01a1i ph\u00f9 h\u1ee3p (kh\u00f4ng ph\u1ea3i qu\u1ea7n short cotton), k\u00ednh b\u01a1i (b\u1ea3o v\u1ec7 m\u1eaft kh\u1ecfi chlorine), m\u0169 b\u01a1i silicon (gi\u1ea3m l\u1ef1c c\u1ea3n v\u00e0 b\u1ea3o v\u1ec7 t\u00f3c), v\u00e0 d\u00e9p l\u00ea ch\u1ed1ng tr\u01a1n l\u00e0 \u0111\u1ee7 \u0111\u1ec3 b\u1eaft \u0111\u1ea7u. T\u1ed5ng chi ph\u00ed kho\u1ea3ng 300.000\u2013500.000 \u0111\u1ed3ng \u2014 \u0111\u1ea7u t\u01b0 th\u1ea5p nh\u1ea5t trong m\u1ecdi m\u00f4n th\u1ec3 thao.<\/p>\n<h2>T\u00ecm H\u1ed3 B\u01a1i T\u1ed1t T\u1ea1i Vi\u1ec7t Nam<\/h2>\n<p>C\u00e1c th\u00e0nh ph\u1ed1 l\u1edbn c\u00f3 h\u1ed3 b\u01a1i c\u00f4ng c\u1ed9ng gi\u00e1 t\u1eeb 20.000\u201350.000 \u0111\u1ed3ng\/l\u01b0\u1ee3t. H\u00e0 N\u1ed9i: h\u1ed3 b\u01a1i Thi\u00ean \u0110\u01b0\u1eddng, B\u1ec3 b\u01a1i Qu\u00e2n \u0111\u1ed9i. TP.HCM: h\u1ed3 b\u01a1i Lam S\u01a1n, Y\u1ebft Ki\u00eau. Nhi\u1ec1u chung c\u01b0 cao c\u1ea5p v\u00e0 trung t\u00e2m th\u1ec3 thao c\u00f3 h\u1ed3 b\u01a1i ti\u00eau chu\u1ea9n Olympic v\u1edbi ph\u00ed th\u00e0nh vi\u00ean h\u1ee3p l\u00fd. \u1ee8ng d\u1ee5ng Zalo v\u00e0 Google Maps l\u00e0 c\u00e1ch nhanh nh\u1ea5t \u0111\u1ec3 t\u00ecm h\u1ed3 b\u01a1i g\u1ea7n nh\u1ea5t.<\/p>\n<h2>B\u01a1i L\u1ed9i Cho Gi\u1ea3m C\u00e2n Vs T\u0103ng C\u01a1<\/h2>\n<p>B\u01a1i t\u1ed1c \u0111\u1ed9 cao (HIIT swimming) \u0111\u1ed1t 600\u2013800 kcal\/gi\u1edd \u2014 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng ch\u1ea1y b\u1ed9 t\u1ed1c \u0111\u1ed9 cao. B\u01a1i nh\u1eb9 \u0111\u1ec1u \u0111\u1eb7n trong &#8220;fat burning zone&#8221; (65\u201375% nh\u1ecbp tim t\u1ed1i \u0111a) t\u1ed1t nh\u1ea5t cho gi\u1ea3m m\u1ee1. \u0110\u1ec3 t\u0103ng c\u01a1, c\u1ea7n k\u1ebft h\u1ee3p b\u01a1i v\u1edbi b\u00e0i t\u1eadp resistance (d\u00f9ng paddles, pull buoy, resistance bands trong n\u01b0\u1edbc) v\u00e0 \u0111\u1ea3m b\u1ea3o \u0111\u1ee7 protein trong ch\u1ebf \u0111\u1ed9 \u0103n.<\/p>\n<blockquote>\n<p>&#8220;Michael Phelps b\u01a1i 80km m\u1ed7i tu\u1ea7n v\u00e0 \u0103n 12.000 kcal m\u1ed7i ng\u00e0y \u2014 \u0111i\u1ec1u \u0111\u00f3 cho th\u1ea5y b\u01a1i l\u1ed9i \u0111\u1ed1t n\u0103ng l\u01b0\u1ee3ng \u1edf c\u1ea5p \u0111\u1ed9 n\u00e0o. V\u1edbi ng\u01b0\u1eddi th\u01b0\u1eddng, 3 bu\u1ed5i 45 ph\u00fat m\u1ed7i tu\u1ea7n l\u00e0 \u0111\u1ee7 \u0111\u1ec3 thay \u0111\u1ed5i ho\u00e0n to\u00e0n s\u1ee9c kh\u1ecfe.&#8221; \u2014 Nguy\u1ec5n H\u1eefu Kim S\u01a1n, Hu\u1ea5n luy\u1ec7n vi\u00ean b\u01a1i l\u1ed9i qu\u1ed1c gia<\/p>\n<\/blockquote>\n<h2>K\u1ebft Lu\u1eadn<\/h2>\n<p>N\u1ebfu b\u1ea1n ch\u1ec9 c\u00f3 th\u1ec3 ch\u1ecdn m\u1ed9t m\u00f4n th\u1ec3 thao \u0111\u1ec3 t\u1eadp su\u1ed1t \u0111\u1eddi, b\u01a1i l\u1ed9i x\u1ee9ng \u0111\u00e1ng l\u00e0 \u1ee9ng c\u1eed vi\u00ean h\u00e0ng \u0111\u1ea7u. \u0110\u1ea7u t\u01b0 v\u00e0o k\u1ef9 n\u0103ng b\u01a1i l\u1ed9i \u2014 cho b\u1ea3n th\u00e2n v\u00e0 cho con c\u00e1i \u2014 l\u00e0 m\u1ed9t trong nh\u1eefng quy\u1ebft \u0111\u1ecbnh s\u1ee9c kh\u1ecfe t\u1ed1t nh\u1ea5t b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m. V\u00e0 \u1edf Vi\u1ec7t Nam v\u1edbi kh\u00ed h\u1eadu n\u00f3ng \u1ea9m quanh n\u0103m, h\u1ed3 b\u01a1i l\u00e0 kh\u00f4ng gian t\u1eadp luy\u1ec7n d\u1ec5 ch\u1ecbu h\u01a1n b\u1ea5t k\u1ef3 \u0111\u00e2u.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u01a1i l\u1ed9i \u2014 m\u00f4n th\u1ec3 thao \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb cho m\u1ecdi l\u1ee9a tu\u1ed5i \u2014 v\u1edbi l\u1ee3i \u00edch tim m\u1ea1ch, x\u01b0\u01a1ng kh\u1edbp, t\u00e2m th\u1ea7n, h\u01b0\u1edbng d\u1eabn ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, so s\u00e1nh c\u00e1c ki\u1ec3u b\u01a1i v\u00e0 m\u1eb9o gi\u1ea3m c\u00e2n hay t\u0103ng c\u01a1 hi\u1ec7u qu\u1ea3.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/images.unsplash.com\/photo-1530549387789-4c1017266635?q=80&w=1740&auto=format&fit=crop&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8fA%3D%3D","fifu_image_alt":"","footnotes":""},"categories":[32,17],"tags":[18,21,22],"class_list":["post-627","post","type-post","status-publish","format-standard","hentry","category-suc-khoe","category-sports","tag-fitness","tag-health","tag-lifetstyle"],"wpmagazine_modules_lite_featured_media_urls":{"thumbnail":"","cvmm-medium":"","cvmm-medium-plus":"","cvmm-portrait":"","cvmm-medium-square":"","cvmm-large":"","cvmm-small":"","full":""},"categories_names":{"32":{"name":"S\u1ee9c kh\u1ecfe","link":"https:\/\/dev-wp.sieuma.com\/?cat=32"},"17":{"name":"Th\u1ec3 thao","link":"https:\/\/dev-wp.sieuma.com\/?cat=17"}},"tags_names":{"18":{"name":"Fitness","link":"https:\/\/dev-wp.sieuma.com\/?tag=fitness"},"21":{"name":"Health","link":"https:\/\/dev-wp.sieuma.com\/?tag=health"},"22":{"name":"lifetstyle","link":"https:\/\/dev-wp.sieuma.com\/?tag=lifetstyle"}},"comments_number":"0","_links":{"self":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/posts\/627","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=627"}],"version-history":[{"count":0,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/posts\/627\/revisions"}],"wp:attachment":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=627"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=627"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=627"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}