{"id":10811,"date":"2023-08-23T09:53:19","date_gmt":"2023-08-23T01:53:19","guid":{"rendered":"https:\/\/maxtorc.com\/?p=10811"},"modified":"2023-09-14T10:42:25","modified_gmt":"2023-09-14T02:42:25","slug":"how-to-maximize-the-benefits-of-an-ice-bath-what-to-do-before-and-after","status":"publish","type":"post","link":"https:\/\/maxtorc.com\/vi\/how-to-maximize-the-benefits-of-an-ice-bath-what-to-do-before-and-after\/","title":{"rendered":"C\u00e1ch t\u1ed1i \u0111a h\u00f3a l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1: Nh\u1eefng vi\u1ec7c c\u1ea7n l\u00e0m tr\u01b0\u1edbc v\u00e0 sau"},"content":{"rendered":"<br>\nTr\u01b0\u1edbc khi t\u1eafm n\u01b0\u1edbc \u0111\u00e1<br>\n<br>\n1. L\u00e0m n\u00f3ng c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n. Tr\u01b0\u1edbc khi t\u1eafm n\u01b0\u1edbc \u0111\u00e1, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i l\u00e0m n\u00f3ng c\u01a1 b\u1eafp. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n b\u1eb1ng c\u00e1ch gi\u00e3n c\u01a1 nh\u1eb9, ch\u1ea1y b\u1ed9 ho\u1eb7c b\u1ea5t k\u1ef3 h\u00ecnh th\u1ee9c t\u1eadp th\u1ec3 d\u1ee5c n\u00e0o kh\u00e1c gi\u00fap c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n s\u1eb5n s\u00e0ng ch\u1ed1ng ch\u1ecdi v\u1edbi c\u00e1i l\u1ea1nh.<br>\n<br>\n2. Hydrat h\u00f3a. \u0110\u1ea3m b\u1ea3o u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc tr\u01b0\u1edbc khi t\u1eafm n\u01b0\u1edbc \u0111\u00e1. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9 v\u00e0 ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng m\u1ea5t n\u01b0\u1edbc.<br>\n<br>\n3. M\u1eb7c qu\u1ea7n \u00e1o ph\u00f9 h\u1ee3p. M\u1eb7c qu\u1ea7n \u00e1o gi\u1eef \u1ea5m khi t\u1eafm n\u01b0\u1edbc \u0111\u00e1. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 bao g\u1ed3m m\u1ed9t b\u1ed9 \u0111\u1ed3 l\u1eb7n, m\u1ed9t b\u1ed9 \u0111\u1ed3 b\u01a1i ho\u1eb7c m\u1ed9t chi\u1ebfc qu\u1ea7n \u0111\u00f9i v\u00e0 \u00e1o ph\u00f4ng.<br>\n<br>\nTrong l\u00fac t\u1eafm n\u01b0\u1edbc \u0111\u00e1<br>\n<br>\n1. B\u1eaft \u0111\u1ea7u t\u1eeb t\u1eeb. Khi m\u1edbi b\u01b0\u1edbc v\u00e0o b\u1ed3n n\u01b0\u1edbc \u0111\u00e1, h\u00e3y b\u1eaft \u0111\u1ea7u t\u1eeb t\u1eeb v\u00e0 t\u0103ng d\u1ea7n th\u1eddi gian ng\u00e2m m\u00ecnh trong n\u01b0\u1edbc l\u1ea1nh.<br>\n<br>\n2. L\u1ea5y h\u01a1i th\u1edf s\u00e2u. H\u00edt th\u1edf s\u00e2u s\u1ebd gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi nhi\u1ec7t \u0111\u1ed9 l\u1ea1nh v\u00e0 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n.<br>\n<br>\n3. T\u1eadp trung v\u00e0o h\u01a1i th\u1edf c\u1ee7a b\u1ea1n. T\u1eadp trung v\u00e0o h\u01a1i th\u1edf s\u1ebd gi\u00fap b\u1ea1n ng\u00e2m m\u00ecnh trong b\u1ed3n n\u01b0\u1edbc \u0111\u00e1 l\u00e2u h\u01a1n.<br>\n<br>\nSau khi t\u1eafm n\u01b0\u1edbc \u0111\u00e1<br>\n<br>\n1. L\u00e0m n\u00f3ng c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n. Sau khi t\u1eafm n\u01b0\u1edbc \u0111\u00e1, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i l\u00e0m n\u00f3ng c\u01a1 b\u1eafp. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n b\u1eb1ng c\u00e1ch gi\u00e3n c\u01a1 nh\u1eb9, ch\u1ea1y b\u1ed9 ho\u1eb7c b\u1ea5t k\u1ef3 h\u00ecnh th\u1ee9c t\u1eadp th\u1ec3 d\u1ee5c n\u00e0o kh\u00e1c gi\u00fap c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n s\u1eb5n s\u00e0ng ch\u1ed1ng ch\u1ecdi v\u1edbi c\u00e1i l\u1ea1nh.<br>\n<br>\n2. Hydrat h\u00f3a. \u0110\u1ea3m b\u1ea3o u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc sau khi t\u1eafm n\u01b0\u1edbc \u0111\u00e1. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9 v\u00e0 ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng m\u1ea5t n\u01b0\u1edbc.<br>\n<br>\n3. T\u1eafm n\u01b0\u1edbc n\u00f3ng. T\u1eafm n\u01b0\u1edbc n\u00f3ng sau khi t\u1eafm n\u01b0\u1edbc \u0111\u00e1 s\u1ebd gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi s\u1ef1 thay \u0111\u1ed5i nhi\u1ec7t \u0111\u1ed9 v\u00e0 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n.<br>\n<br>\n4. \u0102n m\u1ed9t b\u1eefa \u0103n l\u00e0nh m\u1ea1nh. \u0102n m\u1ed9t b\u1eefa \u0103n l\u00e0nh m\u1ea1nh sau khi t\u1eafm n\u01b0\u1edbc \u0111\u00e1 s\u1ebd gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n ph\u1ee5c h\u1ed3i v\u00e0 cung c\u1ea5p c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe.<br>\n<br>\n<h2 id=\"wpaicg-the-pros-and-cons-of-taking-an-ice-bath-is-it-right-for-you\">\u01afu \u0111i\u1ec3m v\u00e0 nh\u01b0\u1ee3c \u0111i\u1ec3m c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1: Li\u1ec7u n\u00f3 c\u00f3 ph\u00f9 h\u1ee3p v\u1edbi b\u1ea1n kh\u00f4ng?<\/h2><br>\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><br>\n<img loading=\"lazy\" src=\"https:\/\/maxtorc.com\/wp-content\/uploads\/2023\/08\/ice-bath-2.jpeg\" alt=\"ice bath\" class=\"wp-image-10464\" width=\"514\" height=\"514\" srcset=\"https:\/\/maxtorc.com\/wp-content\/uploads\/2023\/08\/ice-bath-2.jpeg 1000w, https:\/\/maxtorc.com\/wp-content\/uploads\/2023\/08\/ice-bath-2-300x300.jpeg 300w, https:\/\/maxtorc.com\/wp-content\/uploads\/2023\/08\/ice-bath-2-150x150.jpeg 150w, https:\/\/maxtorc.com\/wp-content\/uploads\/2023\/08\/ice-bath-2-768x768.jpeg 768w, https:\/\/maxtorc.com\/wp-content\/uploads\/2023\/08\/ice-bath-2-600x600.jpeg 600w, https:\/\/maxtorc.com\/wp-content\/uploads\/2023\/08\/ice-bath-2-100x100.jpeg 100w\" sizes=\"(max-width: 514px) 100vw, 514px\" \/><br>\n<\/figure><br>\nT\u1eafm n\u01b0\u1edbc \u0111\u00e1 l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p ph\u1ee5c h\u1ed3i ph\u1ed5 bi\u1ebfn \u0111\u01b0\u1ee3c c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean c\u0169ng nh\u01b0 nh\u1eefng ng\u01b0\u1eddi \u0111am m\u00ea th\u1ec3 d\u1ee5c s\u1eed d\u1ee5ng. M\u1eb7c d\u00f9 ch\u00fang c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m \u0111au nh\u1ee9c v\u00e0 vi\u00eam c\u01a1, nh\u01b0ng c\u00f3 c\u1ea3 \u01b0u v\u00e0 nh\u01b0\u1ee3c \u0111i\u1ec3m c\u1ea7n c\u00e2n nh\u1eafc tr\u01b0\u1edbc khi t\u1eafm n\u01b0\u1edbc \u0111\u00e1.<br>\n<br>\n\u01afu \u0111i\u1ec3m<br>\n<br>\nM\u1ed9t trong nh\u1eefng l\u1ee3i \u00edch ch\u00ednh c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 l\u00e0 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m \u0111au nh\u1ee9c v\u00e0 vi\u00eam c\u01a1. T\u1eafm n\u01b0\u1edbc \u0111\u00e1 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m l\u01b0\u1ee3ng axit lactic trong c\u01a1, t\u1eeb \u0111\u00f3 gi\u00fap gi\u1ea3m c\u1ea3m gi\u00e1c \u0111au nh\u1ee9c sau khi t\u1eadp luy\u1ec7n. Ngo\u00e0i ra, t\u1eafm n\u01b0\u1edbc \u0111\u00e1 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m s\u01b0ng v\u00e0 vi\u00eam \u1edf c\u01a1, gi\u00fap \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i.<br>\n<br>\nM\u1ed9t l\u1ee3i \u00edch kh\u00e1c c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 l\u00e0 n\u00f3 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m m\u1ec7t m\u1ecfi. N\u01b0\u1edbc l\u1ea1nh c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3, gi\u00fap gi\u1ea3m m\u1ec7t m\u1ecfi v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t.<br>\n<br>\nNh\u01b0\u1ee3c \u0111i\u1ec3m<br>\n<br>\nM\u1ed9t trong nh\u1eefng nh\u01b0\u1ee3c \u0111i\u1ec3m ch\u00ednh c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 l\u00e0 c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu. Ng\u1ed3i trong n\u01b0\u1edbc l\u1ea1nh trong th\u1eddi gian d\u00e0i c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu v\u00e0 th\u1eadm ch\u00ed g\u00e2y \u0111au \u0111\u1edbn cho m\u1ed9t s\u1ed1 ng\u01b0\u1eddi. Ngo\u00e0i ra, m\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y cho\u00e1ng v\u00e1ng ho\u1eb7c ch\u00f3ng m\u1eb7t khi \u0111ang t\u1eafm.<br>\n<br>\nM\u1ed9t nh\u01b0\u1ee3c \u0111i\u1ec3m ti\u1ec1m \u1ea9n kh\u00e1c c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 l\u00e0 c\u00f3 th\u1ec3 nguy hi\u1ec3m n\u1ebfu th\u1ef1c hi\u1ec7n kh\u00f4ng \u0111\u00fang c\u00e1ch. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i \u0111\u1ea3m b\u1ea3o n\u01b0\u1edbc kh\u00f4ng qu\u00e1 l\u1ea1nh v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 g\u00e2y h\u1ea1 th\u00e2n nhi\u1ec7t. Ngo\u00e0i ra, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i \u0111\u1ea3m b\u1ea3o th\u1eddi gian t\u1eafm kh\u00f4ng qu\u00e1 l\u00e2u v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 b\u1ecb s\u1ed1c.<br>\n<br>\nK\u1ebft lu\u1eadn<br>\n<br>\nT\u1eafm n\u01b0\u1edbc \u0111\u00e1 c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m \u0111au nh\u1ee9c v\u00e0 vi\u00eam c\u01a1 c\u0169ng nh\u01b0 gi\u1ea3m m\u1ec7t m\u1ecfi. Tuy nhi\u00ean, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i xem x\u00e9t nh\u1eefng nh\u01b0\u1ee3c \u0111i\u1ec3m ti\u1ec1m \u1ea9n tr\u01b0\u1edbc khi t\u1eafm n\u01b0\u1edbc \u0111\u00e1, v\u00ec n\u00f3 c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu v\u00e0 th\u1eadm ch\u00ed nguy hi\u1ec3m n\u1ebfu th\u1ef1c hi\u1ec7n kh\u00f4ng \u0111\u00fang c\u00e1ch. Cu\u1ed1i c\u00f9ng, t\u00f9y m\u1ed7i ng\u01b0\u1eddi quy\u1ebft \u0111\u1ecbnh xem vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 c\u00f3 ph\u00f9 h\u1ee3p v\u1edbi m\u00ecnh hay kh\u00f4ng.<br>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u01b0\u1edbc khi t\u1eafm n\u01b0\u1edbc \u0111\u00e1 1. L\u00e0m n\u00f3ng c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n. Tr\u01b0\u1edbc khi t\u1eafm n\u01b0\u1edbc \u0111\u00e1, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i l\u00e0m n\u00f3ng c\u01a1 b\u1eafp. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n b\u1eb1ng c\u00e1ch gi\u00e3n c\u01a1 nh\u1eb9, ch\u1ea1y b\u1ed9 ho\u1eb7c b\u1ea5t k\u1ef3 h\u00ecnh th\u1ee9c t\u1eadp th\u1ec3 d\u1ee5c n\u00e0o kh\u00e1c gi\u00fap c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":10464,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[221],"tags":[249,248],"translation":{"provider":"WPGlobus","version":"2.12.0","language":"vi","enabled_languages":["en","es","de","fr","ru","it","nl","ar","pl","ko","ja","th","vi","tr","bn","xh"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"nl":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"pl":{"title":true,"content":true,"excerpt":false},"ko":{"title":true,"content":true,"excerpt":false},"ja":{"title":true,"content":true,"excerpt":false},"th":{"title":true,"content":true,"excerpt":false},"vi":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"bn":{"title":true,"content":true,"excerpt":false},"xh":{"title":true,"content":true,"excerpt":false}}},"_links":{"self":[{"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/posts\/10811"}],"collection":[{"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/comments?post=10811"}],"version-history":[{"count":31,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/posts\/10811\/revisions"}],"predecessor-version":[{"id":11260,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/posts\/10811\/revisions\/11260"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/media\/10464"}],"wp:attachment":[{"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/media?parent=10811"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/categories?post=10811"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/tags?post=10811"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}