{"id":11987,"date":"2023-11-07T14:25:34","date_gmt":"2023-11-07T06:25:34","guid":{"rendered":"https:\/\/maxtorc.com\/?p=11987"},"modified":"2023-12-11T11:22:54","modified_gmt":"2023-12-11T03:22:54","slug":"ice-baths-for-recovery","status":"publish","type":"post","link":"https:\/\/maxtorc.com\/vi\/ice-baths-for-recovery\/","title":{"rendered":"T\u1eafm n\u01b0\u1edbc \u0111\u00e1 \u0111\u1ec3 h\u1ed3i ph\u1ee5c"},"content":{"rendered":"
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L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 \u0111\u1ed1i v\u1edbi vi\u1ec7c ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n<\/h2>
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\nT\u1eafm n\u01b0\u1edbc \u0111\u00e1 l\u00e0 m\u1ed9t k\u1ef9 thu\u1eadt ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n ph\u1ed5 bi\u1ebfn \u0111\u00e3 \u0111\u01b0\u1ee3c c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean s\u1eed d\u1ee5ng trong nhi\u1ec1u n\u0103m. M\u1eb7c d\u00f9 \u00fd t\u01b0\u1edfng ng\u00e2m m\u00ecnh trong b\u1ed3n n\u01b0\u1edbc l\u1ea1nh c\u00f3 v\u1ebb kh\u00f3 kh\u0103n nh\u01b0ng l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 trong vi\u1ec7c ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n l\u00e0 r\u1ea5t nhi\u1ec1u.
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\nM\u1ed9t trong nh\u1eefng l\u1ee3i \u00edch ch\u00ednh c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 l\u00e0 ch\u00fang c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m vi\u00eam v\u00e0 \u0111au nh\u1ee9c. Sau khi t\u1eadp luy\u1ec7n v\u1ea5t v\u1ea3, c\u01a1 th\u1ec3 th\u01b0\u1eddng t\u00edch t\u1ee5 axit lactic v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m ph\u1ee5 trao \u0111\u1ed5i ch\u1ea5t kh\u00e1c c\u00f3 th\u1ec3 g\u00e2y vi\u00eam v\u00e0 \u0111au nh\u1ee9c. B\u1eb1ng c\u00e1ch ng\u00e2m c\u01a1 th\u1ec3 trong n\u01b0\u1edbc l\u1ea1nh, t\u00ecnh tr\u1ea1ng vi\u00eam v\u00e0 \u0111au nh\u1ee9c c\u00f3 th\u1ec3 gi\u1ea3m b\u1edbt, gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i nhanh h\u01a1n.
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\nT\u1eafm n\u01b0\u1edbc \u0111\u00e1 c\u0169ng c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m m\u1ecfi c\u01a1. Sau khi t\u1eadp luy\u1ec7n, c\u01a1 b\u1eafp th\u01b0\u1eddng c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi v\u00e0 y\u1ebfu \u1edbt. B\u1eb1ng c\u00e1ch ng\u00e2m c\u01a1 th\u1ec3 trong n\u01b0\u1edbc l\u1ea1nh, c\u00e1c c\u01a1 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c k\u00edch th\u00edch, gi\u00fap ch\u00fang ph\u1ee5c h\u1ed3i nhanh h\u01a1n.
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\nNgo\u00e0i t\u00e1c d\u1ee5ng gi\u1ea3m vi\u00eam v\u00e0 m\u1ecfi c\u01a1, t\u1eafm n\u01b0\u1edbc \u0111\u00e1 c\u00f2n c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n. N\u01b0\u1edbc l\u1ea1nh c\u00f3 th\u1ec3 gi\u00fap l\u00e0m co c\u00e1c m\u1ea1ch m\u00e1u, gi\u00fap c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n v\u00e0 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.
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\nCu\u1ed1i c\u00f9ng, t\u1eafm n\u01b0\u1edbc \u0111\u00e1 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng. Sau khi t\u1eadp luy\u1ec7n v\u1ea5t v\u1ea3, c\u01a1 th\u1ec3 th\u01b0\u1eddng c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng v\u00e0 cho\u00e1ng ng\u1ee3p. B\u1eb1ng c\u00e1ch ng\u00e2m c\u01a1 th\u1ec3 trong n\u01b0\u1edbc l\u1ea1nh, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 th\u01b0 gi\u00e3n v\u00e0 h\u1ed3i ph\u1ee5c nhanh h\u01a1n.
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\nNh\u00ecn chung, t\u1eafm n\u01b0\u1edbc \u0111\u00e1 l\u00e0 m\u1ed9t k\u1ef9 thu\u1eadt ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m vi\u00eam, m\u1ecfi c\u01a1, c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n v\u00e0 gi\u1ea3m m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng. M\u1eb7c d\u00f9 \u00fd t\u01b0\u1edfng ng\u00e2m m\u00ecnh trong b\u1ed3n n\u01b0\u1edbc l\u1ea1nh c\u00f3 v\u1ebb kh\u00f3 kh\u0103n nh\u01b0ng l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 trong vi\u1ec7c ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n l\u00e0 r\u1ea5t nhi\u1ec1u.
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C\u00e1ch t\u1ed1i \u0111a h\u00f3a l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 \u0111\u1ec3 ph\u1ee5c h\u1ed3i v\u1ebft th\u01b0\u01a1ng<\/h2>
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\nT\u1eafm n\u01b0\u1edbc \u0111\u00e1 l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c ph\u1ee5c h\u1ed3i ph\u1ed5 bi\u1ebfn d\u00e0nh cho c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi b\u1ecb ch\u1ea5n th\u01b0\u01a1ng. Ch\u00fang c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m vi\u00eam, c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n v\u00e0 gi\u1ea3m \u0111au nh\u1ee9c c\u01a1 b\u1eafp. Tuy nhi\u00ean, \u0111\u1ec3 t\u1ed1i \u0111a h\u00f3a l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1, c\u1ea7n th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 b\u01b0\u1edbc nh\u1ea5t \u0111\u1ecbnh.
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\n\u0110\u1ea7u ti\u00ean, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i \u0111\u1ea3m b\u1ea3o nhi\u1ec7t \u0111\u1ed9 n\u01b0\u1edbc \u0111\u1ee7 l\u1ea1nh. Nhi\u1ec7t \u0111\u1ed9 l\u00fd t\u01b0\u1edfng \u0111\u1ec3 t\u1eafm n\u01b0\u1edbc \u0111\u00e1 l\u00e0 t\u1eeb 50 \u0111\u1ebfn 60 \u0111\u1ed9 F. N\u1ebfu n\u01b0\u1edbc qu\u00e1 l\u1ea1nh, n\u00f3 c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu v\u00e0 th\u1eadm ch\u00ed h\u1ea1 th\u00e2n nhi\u1ec7t. \u0110i\u1ec1u quan tr\u1ecdng n\u1eefa l\u00e0 ph\u1ea3i \u0111\u1ea3m b\u1ea3o n\u01b0\u1edbc \u0111\u1ee7 s\u00e2u \u0111\u1ec3 bao ph\u1ee7 to\u00e0n b\u1ed9 c\u01a1 th\u1ec3.
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\nTh\u1ee9 hai, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i h\u1ea1n ch\u1ebf th\u1eddi gian ng\u00e2m m\u00ecnh trong n\u01b0\u1edbc \u0111\u00e1. N\u00f3i chung, n\u00ean \u1edf trong b\u1ed3n t\u1eafm kh\u00f4ng qu\u00e1 10 \u0111\u1ebfn 15 ph\u00fat. L\u00e2u h\u01a1n c\u00f3 th\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 tr\u1edf n\u00ean qu\u00e1 l\u1ea1nh v\u00e0 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn h\u1ea1 th\u00e2n nhi\u1ec7t.
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\nTh\u1ee9 ba, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i gi\u1eef n\u01b0\u1edbc tr\u01b0\u1edbc v\u00e0 sau khi t\u1eafm n\u01b0\u1edbc \u0111\u00e1. U\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc tr\u01b0\u1edbc v\u00e0 sau khi t\u1eafm c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i nhanh h\u01a1n.
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\nTh\u1ee9 t\u01b0, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i s\u1eed d\u1ee5ng \u0111\u1ed3ng h\u1ed3 h\u1eb9n gi\u1edd \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o h\u1ea1n ch\u1ebf th\u1eddi gian ng\u00e2m m\u00ecnh trong b\u1ed3n n\u01b0\u1edbc \u0111\u00e1. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 kh\u00f4ng b\u1ecb qu\u00e1 l\u1ea1nh.
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\nCu\u1ed1i c\u00f9ng, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i d\u00f9ng kh\u0103n ho\u1eb7c ch\u0103n \u0111\u1ec3 che c\u01a1 th\u1ec3 khi t\u1eafm n\u01b0\u1edbc \u0111\u00e1. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap gi\u1eef \u1ea5m c\u01a1 th\u1ec3 v\u00e0 gi\u00fap gi\u1ea3m nguy c\u01a1 h\u1ea1 th\u00e2n nhi\u1ec7t.
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\nB\u1eb1ng c\u00e1ch l\u00e0m theo c\u00e1c b\u01b0\u1edbc n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 ph\u00e1t huy t\u1ed1i \u0111a l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 trong vi\u1ec7c ph\u1ee5c h\u1ed3i v\u1ebft th\u01b0\u01a1ng. T\u1eafm n\u01b0\u1edbc \u0111\u00e1 c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c ph\u1ee5c h\u1ed3i hi\u1ec7u qu\u1ea3, nh\u01b0ng \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i \u0111\u1ea3m b\u1ea3o r\u1eb1ng ch\u00fang \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n m\u1ed9t c\u00e1ch an to\u00e0n v\u00e0 ch\u00ednh x\u00e1c.
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L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 \u0111\u1ed1i v\u1edbi vi\u1ec7c ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n T\u1eafm n\u01b0\u1edbc \u0111\u00e1 l\u00e0 m\u1ed9t k\u1ef9 thu\u1eadt ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n ph\u1ed5 bi\u1ebfn \u0111\u00e3 \u0111\u01b0\u1ee3c c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean s\u1eed d\u1ee5ng trong nhi\u1ec1u n\u0103m. M\u1eb7c d\u00f9 \u00fd t\u01b0\u1edfng ng\u00e2m m\u00ecnh trong b\u1ed3n n\u01b0\u1edbc l\u1ea1nh c\u00f3 v\u1ebb kh\u00f3 kh\u0103n nh\u01b0ng […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[221],"tags":[281,279,285,292,288],"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\/11987"}],"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=11987"}],"version-history":[{"count":38,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/posts\/11987\/revisions"}],"predecessor-version":[{"id":12683,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/posts\/11987\/revisions\/12683"}],"wp:attachment":[{"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/media?parent=11987"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/categories?post=11987"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/tags?post=11987"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}