Tap the duc rat co ich cho suc khoe. Nhung cung tuy tung nguoi tuy tung the trang ma co nhung cach tap theo nhung muc do khac nhau. Duoi day la 5 cach de van dong cho suc khoe cua ban than. 1.Van dong nong co the Nham muc dich la lam cho co the nong len, vi van dong nong co the co the nang cao nhiet do cac tang co bap, de co the o trang thai am nong, neu nhu bo qua cac hinh thuc van dong nay, co the gay ton thuong trong lao dong, va nguoc lai neu thuc hien se dat hieu qua tot. Van dong de co the nong len la van dong tuong doi nhe nhang, khong chi co the tang nhiet do co the dan dan ma nhip tim cung tang dan. Khong the ngay lap tuc van dong nhanh manh, de tim lap tuc chiu qua tai. Theo y kien cua cac chuyen gia, tot nhat la di bo, chay cham, tap the duc bang nhung dong tac mem mai, dap xe dap, dap xe dap tai cho, di bo tren may tap... de lam co the nong len, moi lan van dong tuy theo suc tung nguoi, nen tap lien tuc tu 3 den 10 phut. Thong thuong nguoi moi luyen tap do the luc con han che, nen bat dau bang cac dong tac don gian, lam am nguoi bang dong tac nhe nhang, sau van dong mot thoi gian se dan chuyen do kho, tang thoi gian va cuong do. Luyen tap lam am nong co the co tac dung rat tot de giam thieu cac phat sinh bat thuong cua mach mau trong qua trinh van dong. 2. Van dong co duong khi  La van dong de ren luyen than the, lam co tim va cac bap thit dat duoc trang thai ho hap tot nhat, va dot chay luong mo du thua. Van dong co duong khi la van dong tot nhat so voi cac loai van dong khac, ban muon luyen tap co hieu qua, thi nen chon loai van dong nay.
Nhung uu diem cua loai hinh van dong nay la: Tang cuong suc khoe – van dong co duong khi lam tang suc song, giam ap luc, tam hon nhe nhang, khien ban tu tin trong hanh dong. Lam tim them khoe – vi trai tim khoe se day mau di khap co the, giam thieu cac benh tim mach nhu cao huyet ap hay nhoi mau co tim. Dot chay lop mo thua – vi dot lop mo nhat dinh phai co duong khi va van dong nay giup co the “co duong khi” de dot chay lop mo thua duoi da. Muon tien hanh van dong co duong khi, phai tap dan dan, tu nong den sau, mot luc gia tang cuong do, vuot qua kha nang chiu dung cua co the. Hon nua, co the tung nguoi khac nhau, khong the lay cach cua nguoi khac ma lam tieu chuan cho minh. Diem quan trong trong luyen tap co duong khi la nhip tim, rat nhieu loai van dong nhu, dap nhanh, di bo nhanh, chay cham, chay bo, dap xe, boi, nhay day... hoac tap voi dung cu nhu cheo thuyen, chay bo tren may tap, dap xe tai cho... Ban co the chon loai phu hop voi ban, van dong cang nhieu loai, cang co hung thu. Thoi gian luyen tap nen tuy vao suc cua minh, tot nhat tap lien tuc khoang 20 phut, hay nhieu hon mot chut cung duoc. 3. Van dong mem mai La van dong o trang thai tinh, vuon dai nguoi ra la tot nhat, cach nay lam co the them tinh deo dai. Moi dong tac keo dai nen lien tuc khoang do 20 giay tro len, sau do tha long, tho sau. Nhung nen nho, khi lam dong tac nay nhat thiet khong duoc cang cung, neu khong se gay ton thuong. Uu diem cua van dong mem mai: Sau van dong duong khi, thuc hien cac dong tac van dong mem mai co tinh deo dai thi cang tang hieu qua cua cac van dong. Tang do mem mai cua co bap cung tuc la giam thieu ton hai trong luyen tap. Ban phai luu y den nhu cau thich hop cua tung bo phan trong viec van dong tang tinh deo dai, dac biet la quanh cac khop xuong. 4. Luyen tap nang Neu nhu van dong co duong khi nham vao co tim, khi do luyen tap nang nen nham vao co bap cua toan than. Qua tim la dong co cua co the, neu trai tim khoe, the luc cua ban moi khoe manh duoc. Muon luyen tap nang, thi truoc tien ban phai van dong co duong khi tu 15 phut tro len, sau do moi bat dau luyen tap nang duoc. Luyen tap nang la phuong phap lam cho bap thit san chac, va lam ban cam nhan duoc ket qua luyen tap. Loai luyen tap nay cung rat tot cho xuong cot, lam xuong cot ran chac, phong duoc benh loang xuong. Doi voi nguoi chua quen voi cuong do luyen tap nang thi khi bat dau luyen tap khong nen luyen voi vat that nang truoc, moi loai chi tap tu 10 den 15 lan, ma dong tac nen da dang, de luyen nhieu loai co bap. Tu 4 den 6 tuan dau, than kinh va co bap se dan thich ung voi luyen tap nang, day la thoi diem quan trong nhat doi voi co bap. Luyen tap nang khong nen qua lau va qua nhieu, nhieu nhat la tap cach ngay, hay de cho co bap nghi mot ngay, hoi phuc the luc. Trong luc tap nang, chu y khong duoc nhin tho, khi xuat luc ra la phai ho hap sau. Neu trong luc luyen tap khong giu duoc nhip tho, thi nho ha to mieng ra, de tranh phoi bi ap luc de nen. Luyen tap nang thich hop voi moi lua tuoi, chi nen nho, khong nen tap qua suc, qua manh mot dong tac, hay hoi chuyen gia the thao, ban se chon duoc phuong phap tot nhat. 5. Van dong lam am ap Tuong tu nhu van dong lam nong nguoi deu la lam nhiet do co the tang len, co the dung dong tac cua van dong co duong khi, nhung toc do van dong cham hon mot chut, va lien tuc tu 3 den 5 phut. Theo Tri Thuc Tre Article source http://w4rum.com/372.t
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