{"id":12685,"date":"2023-12-11T13:18:05","date_gmt":"2023-12-11T05:18:05","guid":{"rendered":"https:\/\/maxtorc.com\/?p=12685"},"modified":"2023-12-28T11:04:35","modified_gmt":"2023-12-28T03:04:35","slug":"ice-bath-after-workout","status":"publish","type":"post","link":"https:\/\/maxtorc.com\/vi\/ice-bath-after-workout\/","title":{"rendered":"T\u1eafm n\u01b0\u1edbc \u0111\u00e1 sau khi t\u1eadp luy\u1ec7n"},"content":{"rendered":"
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L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 sau khi t\u1eadp luy\u1ec7n: C\u00e1ch t\u1ed1i \u0111a h\u00f3a kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i v\u00e0 hi\u1ec7u su\u1ea5t<\/h2>
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\n\"\"
\n<\/figure>
\nPh\u1ee5c h\u1ed3i v\u00e0 hi\u1ec7u su\u1ea5t l\u00e0 hai trong s\u1ed1 nh\u1eefng kh\u00eda c\u1ea1nh quan tr\u1ecdng nh\u1ea5t c\u1ee7a b\u1ea5t k\u1ef3 th\u00f3i quen t\u1eadp luy\u1ec7n n\u00e0o. T\u1eafm n\u01b0\u1edbc \u0111\u00e1 sau khi t\u1eadp luy\u1ec7n c\u00f3 th\u1ec3 gi\u00fap t\u1ed1i \u0111a h\u00f3a c\u1ea3 hai kh\u00eda c\u1ea1nh n\u00e0y, gi\u00fap v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 cao nh\u1ea5t trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd th\u1ea3o lu\u1eadn v\u1ec1 l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 sau khi t\u1eadp luy\u1ec7n, c\u0169ng nh\u01b0 c\u00e1ch t\u1ed1i \u0111a h\u00f3a kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i v\u00e0 hi\u1ec7u su\u1ea5t th\u00f4ng qua ph\u01b0\u01a1ng ph\u00e1p luy\u1ec7n t\u1eadp n\u00e0y.
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\nL\u1ee3i \u00edch ch\u00ednh c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 sau khi t\u1eadp luy\u1ec7n l\u00e0 n\u00f3 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m vi\u00eam v\u00e0 \u0111au nh\u1ee9c c\u01a1. Khi c\u01a1 b\u1eafp ph\u1ea3i l\u00e0m vi\u1ec7c qu\u00e1 s\u1ee9c trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n, ch\u00fang s\u1ebd b\u1ecb vi\u00eam v\u00e0 \u0111au nh\u1ee9c. T\u1eafm n\u01b0\u1edbc \u0111\u00e1 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m vi\u00eam v\u00e0 \u0111au nh\u1ee9c, cho ph\u00e9p v\u1eadn \u0111\u1ed9ng vi\u00ean ph\u1ee5c h\u1ed3i nhanh h\u01a1n v\u00e0 s\u1eb5n s\u00e0ng cho bu\u1ed5i t\u1eadp ti\u1ebfp theo. Ngo\u00e0i ra, t\u1eafm n\u01b0\u1edbc \u0111\u00e1 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m s\u1ef1 t\u00edch t\u1ee5 axit lactic trong c\u01a1, gi\u00fap c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t.
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\n\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 tu\u00e2n theo m\u1ed9t s\u1ed1 nguy\u00ean t\u1eafc nh\u1ea5t \u0111\u1ecbnh. \u0110\u1ea7u ti\u00ean, nhi\u1ec7t \u0111\u1ed9 n\u01b0\u1edbc ph\u1ea3i n\u1eb1m trong kho\u1ea3ng t\u1eeb 50 \u0111\u1ebfn 60 \u0111\u1ed9 F. Kho\u1ea3ng nhi\u1ec7t \u0111\u1ed9 n\u00e0y \u0111\u1ee7 l\u1ea1nh \u0111\u1ec3 gi\u1ea3m vi\u00eam v\u00e0 \u0111au nh\u1ee9c nh\u01b0ng kh\u00f4ng qu\u00e1 l\u1ea1nh \u0111\u1ebfn m\u1ee9c g\u00e2y kh\u00f3 ch\u1ecbu. Ngo\u00e0i ra, th\u1eddi gian t\u1eafm n\u00ean k\u00e9o d\u00e0i t\u1eeb 10 \u0111\u1ebfn 15 ph\u00fat. Kho\u1ea3ng th\u1eddi gian n\u00e0y \u0111\u1ee7 l\u00e2u \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng l\u1ee3i \u00edch mong mu\u1ed1n, nh\u01b0ng kh\u00f4ng qu\u00e1 l\u00e2u \u0111\u1ebfn m\u1ee9c g\u00e2y kh\u00f3 ch\u1ecbu.
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\nCu\u1ed1i c\u00f9ng, \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 s\u1ebd gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i nhanh ch\u00f3ng v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n. Ngo\u00e0i ra, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i gi\u00e3n c\u01a1 sau khi t\u1eafm \u0111\u1ec3 gi\u00fap c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n v\u00e0 h\u1ed3i ph\u1ee5c.
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\nT\u00f3m l\u1ea1i, t\u1eafm n\u01b0\u1edbc \u0111\u00e1 sau khi t\u1eadp luy\u1ec7n c\u00f3 th\u1ec3 gi\u00fap t\u1ed1i \u0111a h\u00f3a kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i v\u00e0 hi\u1ec7u su\u1ea5t. B\u1eb1ng c\u00e1ch l\u00e0m theo nh\u1eefng h\u01b0\u1edbng d\u1eabn \u0111\u01b0\u1ee3c n\u00eau trong b\u00e0i vi\u1ebft n\u00e0y, c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 th\u1ec3 t\u1eadn d\u1ee5ng t\u1ed1i \u0111a l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 v\u00e0 \u0111\u1ea3m b\u1ea3o r\u1eb1ng h\u1ecd c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 cao nh\u1ea5t trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n.
\n
\n

Khoa h\u1ecdc \u0111\u1eb1ng sau vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 sau khi t\u1eadp th\u1ec3 d\u1ee5c: Nh\u1eefng \u0111i\u1ec1u b\u1ea1n c\u1ea7n bi\u1ebft \u0111\u1ec3 t\u1ed1i \u0111a h\u00f3a k\u1ebft qu\u1ea3<\/h2>
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\nT\u1eafm n\u01b0\u1edbc \u0111\u00e1 l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n 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 \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 khoa h\u1ecdc \u0111\u1eb1ng sau vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 cho th\u1ea5y r\u1eb1ng ch\u00fang c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m \u0111au nh\u1ee9c c\u01a1 v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t. Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang ta s\u1ebd kh\u00e1m ph\u00e1 c\u01a1 s\u1edf khoa h\u1ecdc \u0111\u1eb1ng sau vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 v\u00e0 th\u1ea3o lu\u1eadn c\u00e1ch t\u1ed1i \u0111a h\u00f3a l\u1ee3i \u00edch c\u1ee7a ch\u00fang.
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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 v\u00e0 \u0111au nh\u1ee9c c\u01a1. \u0110i\u1ec1u n\u00e0y l\u00e0 do nhi\u1ec7t \u0111\u1ed9 l\u1ea1nh khi\u1ebfn c\u00e1c m\u1ea1ch m\u00e1u co l\u1ea1i, l\u00e0m gi\u1ea3m l\u01b0\u1ee3ng m\u00e1u l\u01b0u th\u00f4ng \u0111\u1ebfn v\u00f9ng b\u1ecb \u1ea3nh h\u01b0\u1edfng. S\u1ef1 gi\u1ea3m l\u01b0u l\u01b0\u1ee3ng m\u00e1u n\u00e0y l\u00e0m gi\u1ea3m vi\u00eam v\u00e0 gi\u00fap gi\u1ea3m \u0111au nh\u1ee9c c\u01a1 b\u1eafp. Ngo\u00e0i ra, nhi\u1ec7t \u0111\u1ed9 l\u1ea1nh c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m l\u01b0\u1ee3ng axit lactic trong c\u01a1, gi\u00fap gi\u1ea3m m\u1ec7t m\u1ecfi v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t.
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\n\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 hi\u1ec3u k\u1ef9 thu\u1eadt th\u00edch h\u1ee3p. \u0110\u1ea7u ti\u00ean, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i \u0111\u1ea3m b\u1ea3o n\u01b0\u1edbc \u0111\u1ee7 l\u1ea1nh \u0111\u1ec3 ph\u00e1t huy hi\u1ec7u qu\u1ea3. N\u00f3i chung, n\u01b0\u1edbc n\u00ean \u1edf nhi\u1ec7t \u0111\u1ed9 t\u1eeb 50-60 \u0111\u1ed9 F. \u0110i\u1ec1u quan tr\u1ecdng n\u1eefa l\u00e0 \u0111\u1ea3m b\u1ea3o r\u1eb1ng c\u01a1 th\u1ec3 ch\u00ecm ho\u00e0n to\u00e0n trong n\u01b0\u1edbc. Th\u1eddi gian t\u1eafm n\u00ean t\u1eeb 10-15 ph\u00fat.
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\n\u0110i\u1ec1u quan tr\u1ecdng c\u1ea7n l\u01b0u \u00fd l\u00e0 kh\u00f4ng n\u00ean s\u1eed d\u1ee5ng b\u1ed3n t\u1eafm n\u01b0\u1edbc \u0111\u00e1 \u0111\u1ec3 thay th\u1ebf cho c\u00e1c b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng v\u00e0 th\u01b0 gi\u00e3n th\u00edch h\u1ee3p. M\u1eb7c d\u00f9 t\u1eafm n\u01b0\u1edbc \u0111\u00e1 c\u00f3 th\u1ec3 c\u00f3 l\u1ee3i nh\u01b0ng kh\u00f4ng n\u00ean s\u1eed d\u1ee5ng ch\u00fang \u0111\u1ec3 thay th\u1ebf cho c\u00e1c h\u00ecnh th\u1ee9c ph\u1ee5c h\u1ed3i kh\u00e1c. Ngo\u00e0i ra, \u0111i\u1ec1u quan tr\u1ecdng c\u1ea7n l\u01b0u \u00fd l\u00e0 kh\u00f4ng n\u00ean s\u1eed d\u1ee5ng b\u1ed3n n\u01b0\u1edbc \u0111\u00e1 n\u1ebfu c\u00e1 nh\u00e2n c\u00f3 b\u1ea5t k\u1ef3 t\u00ecnh tr\u1ea1ng b\u1ec7nh l\u00fd n\u00e0o c\u00f3 th\u1ec3 tr\u1edf n\u00ean tr\u1ea7m tr\u1ecdng h\u01a1n do nhi\u1ec7t \u0111\u1ed9 l\u1ea1nh.
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\nT\u00f3m l\u1ea1i, t\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 c\u01a1 v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t. Tuy nhi\u00ean, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i hi\u1ec3u k\u1ef9 thu\u1eadt th\u00edch h\u1ee3p v\u00e0 \u0111\u1ea3m b\u1ea3o r\u1eb1ng c\u00e1 nh\u00e2n \u0111\u00f3 kh\u00f4ng m\u1eafc b\u1ea5t k\u1ef3 t\u00ecnh tr\u1ea1ng b\u1ec7nh l\u00fd n\u00e0o c\u00f3 th\u1ec3 tr\u1edf n\u00ean tr\u1ea7m tr\u1ecdng h\u01a1n do nhi\u1ec7t \u0111\u1ed9 l\u1ea1nh. B\u1eb1ng c\u00e1ch l\u00e0m theo nh\u1eefng h\u01b0\u1edbng d\u1eabn n\u00e0y, c\u00e1c c\u00e1 nh\u00e2n c\u00f3 th\u1ec3 t\u1ed1i \u0111a h\u00f3a l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t t\u1ed5ng th\u1ec3 c\u1ee7a m\u00ecnh.
\n","protected":false},"excerpt":{"rendered":"

L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eafm n\u01b0\u1edbc \u0111\u00e1 sau khi t\u1eadp luy\u1ec7n: C\u00e1ch t\u1ed1i \u0111a h\u00f3a kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i v\u00e0 hi\u1ec7u su\u1ea5t Ph\u1ee5c h\u1ed3i v\u00e0 hi\u1ec7u su\u1ea5t l\u00e0 hai trong s\u1ed1 nh\u1eefng kh\u00eda c\u1ea1nh quan tr\u1ecdng nh\u1ea5t c\u1ee7a b\u1ea5t k\u1ef3 th\u00f3i quen t\u1eadp luy\u1ec7n n\u00e0o. T\u1eafm n\u01b0\u1edbc \u0111\u00e1 sau khi t\u1eadp luy\u1ec7n c\u00f3 th\u1ec3 gi\u00fap […]<\/p>\n","protected":false},"author":1,"featured_media":12705,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[221],"tags":[305,281,279,286,285,306,288],"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\/12685"}],"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=12685"}],"version-history":[{"count":22,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/posts\/12685\/revisions"}],"predecessor-version":[{"id":12898,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/posts\/12685\/revisions\/12898"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/media\/12705"}],"wp:attachment":[{"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/media?parent=12685"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/categories?post=12685"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/maxtorc.com\/vi\/wp-json\/wp\/v2\/tags?post=12685"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}