{"id":12011,"date":"2023-10-26T14:47:00","date_gmt":"2023-10-26T06:47:00","guid":{"rendered":"https:\/\/maxtorc.com\/?p=12011"},"modified":"2023-11-28T10:50:54","modified_gmt":"2023-11-28T02:50:54","slug":"ice-bath-or-hot-tub-for-muscle-soreness","status":"publish","type":"post","link":"https:\/\/maxtorc.com\/vi\/ice-bath-or-hot-tub-for-muscle-soreness\/","title":{"rendered":"T\u1eafm n\u01b0\u1edbc \u0111\u00e1 ho\u1eb7c b\u1ed3n n\u01b0\u1edbc n\u00f3ng \u0111\u1ec3 gi\u1ea3m \u0111au c\u01a1"},"content":{"rendered":"
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L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 so v\u1edbi b\u1ed3n t\u1eafm n\u01b0\u1edbc n\u00f3ng \u0111\u1ed1i v\u1edbi ch\u1ee9ng \u0111au nh\u1ee9c c\u01a1 b\u1eafp<\/h2>
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\nT\u1eafm n\u01b0\u1edbc \u0111\u00e1 v\u00e0 t\u1eafm n\u01b0\u1edbc n\u00f3ng \u0111\u1ec1u l\u00e0 nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb ph\u1ed5 bi\u1ebfn cho ch\u1ee9ng \u0111au nh\u1ee9c c\u01a1. M\u1eb7c d\u00f9 c\u1ea3 hai \u0111\u1ec1u c\u00f3 th\u1ec3 hi\u1ec7u qu\u1ea3, nh\u01b0ng vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 tr\u00ean b\u1ed3n n\u01b0\u1edbc n\u00f3ng c\u00f3 nh\u1eefng l\u1ee3i \u00edch r\u00f5 r\u1ec7t.
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\nL\u1ee3i \u00edch ch\u00ednh c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 l\u00e0 l\u00e0m gi\u1ea3m vi\u00eam. Khi c\u01a1 b\u1ecb \u0111au, ch\u00fang s\u1ebd b\u1ecb vi\u00eam, c\u00f3 th\u1ec3 g\u00e2y \u0111au v\u00e0 kh\u00f3 ch\u1ecbu h\u01a1n. T\u1eafm n\u01b0\u1edbc \u0111\u00e1 gi\u00fap gi\u1ea3m vi\u00eam b\u1eb1ng c\u00e1ch l\u00e0m co m\u1ea1ch m\u00e1u v\u00e0 gi\u1ea3m l\u01b0u l\u01b0\u1ee3ng m\u00e1u \u0111\u1ebfn v\u00f9ng b\u1ecb \u1ea3nh h\u01b0\u1edfng. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m s\u01b0ng v\u00e0 \u0111au.
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\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 s\u1ef1 t\u00edch t\u1ee5 axit lactic. Axit lactic l\u00e0 s\u1ea3n ph\u1ea9m ph\u1ee5 c\u1ee7a vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c v\u00e0 c\u00f3 th\u1ec3 g\u00e2y \u0111au nh\u1ee9c v\u00e0 c\u1ee9ng kh\u1edbp. T\u1eafm n\u01b0\u1edbc \u0111\u00e1 gi\u00fap gi\u1ea3m s\u1ef1 t\u00edch t\u1ee5 axit lactic b\u1eb1ng c\u00e1ch l\u00e0m co m\u1ea1ch m\u00e1u v\u00e0 gi\u1ea3m l\u01b0u l\u01b0\u1ee3ng m\u00e1u \u0111\u1ebfn v\u00f9ng b\u1ecb \u1ea3nh h\u01b0\u1edfng. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m l\u01b0\u1ee3ng axit lactic trong c\u01a1, c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m \u0111au nh\u1ee9c v\u00e0 c\u1ee9ng kh\u1edbp.
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\nNg\u01b0\u1ee3c l\u1ea1i, b\u1ed3n t\u1eafm n\u01b0\u1edbc n\u00f3ng c\u00f3 th\u1ec3 c\u00f3 l\u1ee3i cho ch\u1ee9ng \u0111au nh\u1ee9c c\u01a1, nh\u01b0ng ch\u00fang kh\u00f4ng mang l\u1ea1i m\u1ee9c \u0111\u1ed9 gi\u1ea3m \u0111au nh\u01b0 t\u1eafm n\u01b0\u1edbc \u0111\u00e1. B\u1ed3n t\u1eafm n\u01b0\u1edbc n\u00f3ng c\u00f3 th\u1ec3 gi\u00fap th\u01b0 gi\u00e3n c\u00e1c c\u01a1 v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng, nh\u01b0ng ch\u00fang kh\u00f4ng l\u00e0m gi\u1ea3m ch\u1ee9ng vi\u00eam ho\u1eb7c t\u00edch t\u1ee5 axit lactic. Ngo\u00e0i ra, b\u1ed3n t\u1eafm n\u01b0\u1edbc n\u00f3ng c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu cho m\u1ed9t s\u1ed1 ng\u01b0\u1eddi v\u00ec n\u01b0\u1edbc c\u00f3 th\u1ec3 qu\u00e1 n\u00f3ng ho\u1eb7c qu\u00e1 l\u1ea1nh.
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\nNh\u00ecn chung, t\u1eafm n\u01b0\u1edbc \u0111\u00e1 l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb \u0111au nh\u1ee9c c\u01a1 hi\u1ec7u qu\u1ea3 h\u01a1n so v\u1edbi t\u1eafm n\u01b0\u1edbc n\u00f3ng. T\u1eafm n\u01b0\u1edbc \u0111\u00e1 l\u00e0m gi\u1ea3m vi\u00eam v\u00e0 t\u00edch t\u1ee5 axit lactic, trong khi b\u1ed3n n\u01b0\u1edbc n\u00f3ng ch\u1ec9 gi\u00fap gi\u1ea3m \u0111au t\u1ea1m th\u1eddi. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0111ang t\u00ecm ki\u1ebfm m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb \u0111au nh\u1ee9c c\u01a1 b\u1eafp hi\u1ec7u qu\u1ea3 h\u01a1n, t\u1eafm n\u01b0\u1edbc \u0111\u00e1 l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1t nh\u1ea5t.
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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 v\u00e0 b\u1ed3n n\u01b0\u1edbc n\u00f3ng \u0111\u1ed1i v\u1edbi ch\u1ee9ng \u0111au nh\u1ee9c c\u01a1 b\u1eafp<\/h2>
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\n\"Ice<\/h2>
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\nT\u1eafm n\u01b0\u1edbc \u0111\u00e1 v\u00e0 t\u1eafm n\u01b0\u1edbc n\u00f3ng l\u00e0 hai ph\u01b0\u01a1ng ph\u00e1p ph\u1ed5 bi\u1ebfn \u0111\u1ec3 gi\u1ea3m \u0111au nh\u1ee9c c\u01a1 b\u1eafp. M\u1eb7c d\u00f9 c\u1ea3 hai \u0111\u1ec1u c\u00f3 th\u1ec3 mang l\u1ea1i l\u1ee3i \u00edch, nh\u01b0ng \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i hi\u1ec3u c\u00e1ch t\u1ed1i \u0111a h\u00f3a l\u1ee3i \u00edch c\u1ee7a m\u1ed7i b\u00ean.
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\nT\u1eafm n\u01b0\u1edbc \u0111\u00e1
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\nT\u1eafm n\u01b0\u1edbc \u0111\u00e1 l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 gi\u1ea3m vi\u00eam v\u00e0 \u0111au nh\u1ee9c c\u01a1 b\u1eafp. \u0110\u1ec3 t\u1ed1i \u0111a h\u00f3a l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i l\u00e0m theo c\u00e1c b\u01b0\u1edbc sau:
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\n1. B\u1eaft \u0111\u1ea7u b\u1eb1ng vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u1ea5m. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap th\u1ea3 l\u1ecfng c\u00e1c c\u01a1 v\u00e0 chu\u1ea9n b\u1ecb cho c\u1ea3m l\u1ea1nh.
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\n2. \u0110\u1ed5 \u0111\u1ea7y n\u01b0\u1edbc l\u1ea1nh v\u00e0o b\u1ed3n t\u1eafm v\u00e0 th\u00eam \u0111\u00e1 vi\u00ean. N\u01b0\u1edbc ph\u1ea3i \u0111\u1ee7 l\u1ea1nh \u0111\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu nh\u01b0ng kh\u00f4ng qu\u00e1 l\u1ea1nh \u0111\u1ebfn m\u1ee9c kh\u00f4ng th\u1ec3 ch\u1ecbu n\u1ed5i.
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\n3. Ng\u00e2m m\u00ecnh trong n\u01b0\u1edbc trong v\u00f2ng 10-15 ph\u00fat. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap gi\u1ea3m vi\u00eam v\u00e0 \u0111au nh\u1ee9c.
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\n4. Sau khi t\u1eafm n\u00ean t\u1eafm n\u01b0\u1edbc \u1ea5m \u0111\u1ec3 c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi s\u1ef1 thay \u0111\u1ed5i nhi\u1ec7t \u0111\u1ed9.
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\nB\u1ed3n t\u1eafm n\u01b0\u1edbc n\u00f3ng
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\nB\u1ed3n t\u1eafm n\u01b0\u1edbc n\u00f3ng l\u00e0 c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 th\u01b0 gi\u00e3n v\u00e0 gi\u1ea3m \u0111au nh\u1ee9c c\u01a1 b\u1eafp. \u0110\u1ec3 t\u1ed1i \u0111a h\u00f3a l\u1ee3i \u00edch c\u1ee7a b\u1ed3n t\u1eafm n\u01b0\u1edbc n\u00f3ng, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i l\u00e0m theo c\u00e1c b\u01b0\u1edbc sau:
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\n1. B\u1eaft \u0111\u1ea7u b\u1eb1ng vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u1ea5m. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap th\u1ea3 l\u1ecfng c\u00e1c c\u01a1 v\u00e0 chu\u1ea9n b\u1ecb cho ch\u00fang ti\u1ebfp x\u00fac v\u1edbi n\u01b0\u1edbc n\u00f3ng.
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\n2. \u0110\u1ed5 \u0111\u1ea7y n\u01b0\u1edbc n\u00f3ng v\u00e0o b\u1ed3n n\u01b0\u1edbc n\u00f3ng. N\u01b0\u1edbc ph\u1ea3i \u0111\u1ee7 n\u00f3ng \u0111\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu nh\u01b0ng kh\u00f4ng qu\u00e1 n\u00f3ng \u0111\u1ebfn m\u1ee9c kh\u00f4ng th\u1ec3 ch\u1ecbu n\u1ed5i.
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\n3. Ng\u00e2m m\u00ecnh trong n\u01b0\u1edbc trong v\u00f2ng 10-15 ph\u00fat. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap gi\u1ea3m vi\u00eam v\u00e0 \u0111au nh\u1ee9c.
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\n4. Sau khi t\u1eafm xong n\u00ean t\u1eafm n\u01b0\u1edbc m\u00e1t \u0111\u1ec3 c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi s\u1ef1 thay \u0111\u1ed5i nhi\u1ec7t \u0111\u1ed9.
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\nB\u1eb1ng c\u00e1ch l\u00e0m theo c\u00e1c b\u01b0\u1edbc n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 t\u1ed1i \u0111a h\u00f3a l\u1ee3i \u00edch c\u1ee7a c\u1ea3 vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 v\u00e0 t\u1eafm n\u01b0\u1edbc n\u00f3ng \u0111\u1ed1i v\u1edbi ch\u1ee9ng \u0111au nh\u1ee9c c\u01a1 b\u1eafp. C\u1ea3 hai ph\u01b0\u01a1ng ph\u00e1p \u0111\u1ec1u c\u00f3 th\u1ec3 c\u00f3 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gi\u1ea3m vi\u00eam v\u00e0 \u0111au nh\u1ee9c, nh\u01b0ng \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i hi\u1ec3u c\u00e1ch s\u1eed d\u1ee5ng ch\u00fang \u0111\u00fang c\u00e1ch \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 cao nh\u1ea5t.
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L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 so v\u1edbi b\u1ed3n t\u1eafm n\u01b0\u1edbc n\u00f3ng \u0111\u1ed1i v\u1edbi ch\u1ee9ng \u0111au nh\u1ee9c c\u01a1 b\u1eafp T\u1eafm n\u01b0\u1edbc \u0111\u00e1 v\u00e0 t\u1eafm n\u01b0\u1edbc n\u00f3ng \u0111\u1ec1u l\u00e0 nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb ph\u1ed5 bi\u1ebfn cho ch\u1ee9ng \u0111au nh\u1ee9c c\u01a1. M\u1eb7c d\u00f9 c\u1ea3 hai \u0111\u1ec1u c\u00f3 th\u1ec3 hi\u1ec7u qu\u1ea3, nh\u01b0ng vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 […]<\/p>\n","protected":false},"author":1,"featured_media":12012,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[221],"tags":[281,294,279,285,288,289],"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\/12011"}],"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=12011"}],"version-history":[{"count":27,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/posts\/12011\/revisions"}],"predecessor-version":[{"id":12446,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/posts\/12011\/revisions\/12446"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/media\/12012"}],"wp:attachment":[{"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/media?parent=12011"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/categories?post=12011"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/tags?post=12011"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}