{"id":1164,"date":"2023-05-20T11:04:00","date_gmt":"2023-05-20T11:04:00","guid":{"rendered":"https:\/\/tuyetky.com\/79\/?p=1164"},"modified":"2023-06-20T14:48:23","modified_gmt":"2023-06-20T14:48:23","slug":"nang-cao-hieu-qua-cua-chay-buoi-sang","status":"publish","type":"post","link":"https:\/\/tuyetky.com\/79\/2023\/05\/20\/nang-cao-hieu-qua-cua-chay-buoi-sang\/","title":{"rendered":"N\u00e2ng cao hi\u1ec7u qu\u1ea3 c\u1ee7a ch\u1ea1y bu\u1ed5i s\u00e1ng"},"content":{"rendered":"
\n \n \"Fb-Button\"\n <\/a>\n <\/div>
<\/fb:like><\/div>
<\/div><\/div>\n

Ch\u1ea1y bu\u1ed5i s\u00e1ng l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng t\u1ed1t cho s\u1ee9c kh\u1ecfe v\u00e0 c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh. (tham kh\u1ea3o 3 l\u1ee3i \u00edch khi t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o s\u00e1ng s\u1edbm \u2013 TuyetKy.com<\/a>)<\/p>\n\n\n\n

+ X\u00e1c \u0111\u1ecbnh kho\u1ea3ng c\u00e1ch ch\u1ea1y l\u00fd t\u01b0\u1edfng<\/span><\/strong>, c\u00f3 m\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 c\u1ea7n xem x\u00e9t, bao g\u1ed3m tr\u00ecnh \u0111\u1ed9 th\u1ec3 l\u1ef1c, m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n v\u00e0 th\u1eddi gian c\u00f3 s\u1eb5n.<\/p>\n\n\n\n

N\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y ho\u1eb7c kh\u00f4ng th\u01b0\u1eddng xuy\u00ean t\u1eadp th\u1ec3 d\u1ee5c, b\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u t\u1eeb kho\u1ea3ng c\u00e1ch ng\u1eafn v\u00e0 d\u1ea7n d\u1ea7n t\u0103ng l\u00ean theo th\u1eddi gian. M\u1ed9t m\u1ee5c ti\u00eau kh\u00e1 ph\u1ed5 bi\u1ebfn l\u00e0 ch\u1ea1y kho\u1ea3ng 3-5 km<\/span><\/strong> trong bu\u1ed5i s\u00e1ng. \u0110\u00e2y l\u00e0 m\u1ed9t kho\u1ea3ng c\u00e1ch v\u1eeba ph\u1ea3i v\u00e0 c\u00f3 th\u1ec3 \u0111\u1ea3m b\u1ea3o b\u1ea1n c\u00f3 m\u1ed9t bu\u1ed5i t\u1eadp \u0111\u1ee7 \u0111\u1ec3 cung c\u1ea5p l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe.<\/p>\n\n\n\n

\"TuyetKy.com\"<\/figure>\n\n\n\n

Tuy nhi\u00ean, n\u1ebfu b\u1ea1n \u0111\u00e3 c\u00f3 m\u1ed9t m\u1ee9c \u0111\u1ed9 th\u1ec3 l\u1ef1c t\u1ed1t v\u00e0 mu\u1ed1n th\u1eed th\u00e1ch m\u00ecnh h\u01a1n, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y xa h\u01a1n. M\u1ed9t s\u1ed1 ng\u01b0\u1eddi ch\u1ea1y t\u1eeb 5-10 km, ho\u1eb7c th\u1eadm ch\u00ed xa h\u01a1n, t\u00f9y thu\u1ed9c v\u00e0o kh\u1ea3 n\u0103ng c\u00e1 nh\u00e2n.<\/p>\n\n\n\n

Quan tr\u1ecdng nh\u1ea5t l\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n v\u00e0 kh\u00f4ng qu\u00e1 c\u1ed1 g\u1eafng trong qu\u00e1 tr\u00ecnh ch\u1ea1y. H\u00e3y b\u1eaft \u0111\u1ea7u t\u1eeb m\u1ed9t kho\u1ea3ng c\u00e1ch ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea3 n\u0103ng c\u1ee7a b\u1ea1n v\u00e0 t\u0103ng d\u1ea7n theo th\u1eddi gian. N\u1ebfu b\u1ea1n c\u00f3 b\u1ea5t k\u1ef3 v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe n\u00e0o, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u b\u1ea5t k\u1ef3 ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n m\u1edbi n\u00e0o.<\/p>\n\n\n\n

Khi ch\u1ea1y \u0111\u1ec1u (\u0111\u1eb7c bi\u1ec7t l\u00e0 ch\u1ea1y v\u1edbi c\u1ef1 ly d\u00e0i nh\u01b0 10km,…), c\u00f3 th\u1ec3 c\u00f3 m\u1ed9t s\u1ed1 t\u00e1c \u0111\u1ed9ng l\u00ean kh\u1edbp g\u1ed1i<\/span>. Tuy nhi\u00ean, t\u00e1c \u0111\u1ed9ng n\u00e0y c\u00f3 th\u1ec3 kh\u00e1c nhau \u0111\u1ed1i v\u1edbi m\u1ed7i ng\u01b0\u1eddi t\u00f9y thu\u1ed9c v\u00e0o tr\u00ecnh \u0111\u1ed9 th\u1ec3 l\u1ef1c v\u00e0 y\u1ebfu t\u1ed1 c\u00e1 nh\u00e2n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 \u0111i\u1ec1u b\u1ea1n n\u00ean l\u01b0u \u00fd:<\/p>\n\n\n\n

  1. T\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp v\u00e0 k\u1ef9 thu\u1eadt ch\u1ea1y<\/strong>: \u0110\u1ea3m b\u1ea3o b\u1ea1n c\u00f3 s\u1ef1 chu\u1ea9n b\u1ecb th\u1ec3 l\u1ef1c t\u1ed1t v\u00e0 k\u1ef9 thu\u1eadt ch\u1ea1y \u0111\u00fang \u0111\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c l\u00ean kh\u1edbp g\u1ed1i. C\u00e1c b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p nh\u01b0 t\u1eadp lunge, squat v\u00e0 leg press c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp xung quanh kh\u1edbp g\u1ed1i.<\/li><\/ol>\n\n\n\n
    \"\"<\/figure><\/div>\n\n\n\n
    1. Ch\u1ecdn gi\u00e0y ch\u1ea1y ph\u00f9 h\u1ee3p<\/strong>: S\u1eed d\u1ee5ng gi\u00e0y ch\u1ea1y ph\u00f9 h\u1ee3p v\u1edbi \u0111\u1ed9 c\u1ee9ng v\u00e0 h\u1ed7 tr\u1ee3 t\u1ed1t cho kh\u1edbp g\u1ed1i. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m s\u1ed1c v\u00e0 \u00e1p l\u1ef1c l\u00ean kh\u1edbp khi ch\u1ea1y.<\/li>
    2. Ki\u1ec3m so\u00e1t th\u1eddi gian v\u00e0 t\u1ea7n su\u1ea5t<\/strong>: N\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y ho\u1eb7c kh\u00f4ng quen v\u1edbi kho\u1ea3ng c\u00e1ch 10km, h\u00e3y t\u0103ng d\u1ea7n th\u1eddi gian v\u00e0 t\u1ea7n su\u1ea5t ch\u1ea1y \u0111\u1ec3 cho c\u01a1 th\u1ec3 th\u00edch nghi d\u1ea7n. \u0110\u1eebng t\u0103ng qu\u00e1 nhanh, v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 t\u1ea1o \u00e1p l\u1ef1c l\u1edbn l\u00ean kh\u1edbp g\u1ed1i.<\/li>
    3. L\u1eafng nghe c\u01a1 th\u1ec3<\/strong>: N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y \u0111au ho\u1eb7c c\u00f3 b\u1ea5t k\u1ef3 kh\u00f3 kh\u0103n ho\u1eb7c kh\u00f3 ch\u1ecbu n\u00e0o li\u00ean quan \u0111\u1ebfn kh\u1edbp g\u1ed1i khi ch\u1ea1y 10km, h\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh v\u00e0 gi\u1ea3m t\u1ea7n su\u1ea5t, kho\u1ea3ng c\u00e1ch ho\u1eb7c t\u0103ng c\u01b0\u1eddng vi\u1ec7c ngh\u1ec9 ng\u01a1i \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o kh\u00f4ng g\u1eb7p v\u1ea5n \u0111\u1ec1 l\u1edbn h\u01a1n.<\/li><\/ol>\n\n\n\n

      Ngo\u00e0i ra, n\u1ebfu b\u1ea1n c\u00f3 b\u1ea5t k\u1ef3 v\u1ea5n \u0111\u1ec1 v\u1ec1 kh\u1edbp g\u1ed1i ho\u1eb7c lo l\u1eafng v\u1ec1 t\u00e1c \u0111\u1ed9ng c\u1ee7a ch\u1ea1y \u0111\u1ed1i v\u1edbi kh\u1edbp g\u1ed1i, n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia y t\u1ebf. H\u1ecd c\u00f3 th\u1ec3 cung c\u1ea5p h\u01b0\u1edbng d\u1eabn v\u00e0 khuy\u1ebfn ngh\u1ecb ph\u00f9 h\u1ee3p d\u1ef1a tr\u00ean t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe c\u00e1 nh\u00e2n c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n

      + \u0110\u1ec3 b\u1ea3o \u0111\u1ea3m ph\u00e1t tri\u1ec3n c\u01a1 v\u00e0 ho\u1ea1t \u0111\u1ed9ng ch\u1ea1y hi\u1ec7u qu\u1ea3<\/span><\/strong>, b\u1ea1n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p s\u1eed d\u1ee5ng nh\u1eefng th\u1ef1c ph\u1ea9m sau \u0111\u00e2y trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a m\u00ecnh:<\/p>\n\n\n\n

      1. Th\u1ef1c ph\u1ea9m gi\u00e0u protein<\/strong>: Protein l\u00e0 th\u00e0nh ph\u1ea7n quan tr\u1ecdng \u0111\u1ec3 x\u00e2y d\u1ef1ng v\u00e0 s\u1eeda ch\u1eefa c\u01a1 b\u1eafp. B\u1ea1n n\u00ean t\u0103ng c\u01b0\u1eddng s\u1eed d\u1ee5ng th\u1ef1c ph\u1ea9m gi\u00e0u protein nh\u01b0 th\u1ecbt g\u00e0, c\u00e1, \u0111\u1eadu h\u1ea1t, \u0111\u1eadu n\u00e0nh, l\u00f2ng \u0111\u1ecf tr\u1ee9ng, s\u1eefa v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa ch\u1ee9a nhi\u1ec1u canxi.<\/li>
      2. C\u00e1c lo\u1ea1i ng\u0169 c\u1ed1c v\u00e0 tinh b\u1ed9t<\/strong>: \u0110\u1ed1i v\u1edbi ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft cho vi\u1ec7c ch\u1ea1y, ng\u0169 c\u1ed1c v\u00e0 tinh b\u1ed9t l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn t\u1ed1t. H\u1ea1t l\u00faa m\u00ec, g\u1ea1o n\u00e2u, khoai t\u00e2y, b\u1eafp, l\u00faa m\u1ea1ch v\u00e0 y\u1ebfn m\u1ea1ch l\u00e0 nh\u1eefng ngu\u1ed3n t\u1ed1t c\u1ee7a lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y.<\/li>
      3. Tr\u00e1i c\u00e2y v\u00e0 rau qu\u1ea3<\/strong>: Tr\u00e1i c\u00e2y v\u00e0 rau qu\u1ea3 ch\u1ee9a nhi\u1ec1u ch\u1ea5t ch\u1ed1ng oxi h\u00f3a, vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe v\u00e0 s\u1ef1 ph\u1ee5c h\u1ed3i sau khi t\u1eadp luy\u1ec7n. N\u00ean b\u1ed5 sung nhi\u1ec1u lo\u1ea1i tr\u00e1i c\u00e2y nh\u01b0 d\u1ee9a, chu\u1ed1i, t\u00e1o, d\u00e2u, cam, nho v\u00e0 c\u00e1c lo\u1ea1i rau l\u00e1 xanh nh\u01b0 c\u1ea3i xo\u0103n, rau ch\u00e2n v\u1ecbt, rau xanh l\u00e1 kh\u00e1c v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u00e0ng ng\u00e0y.<\/li>
      4. Ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh<\/strong>: Ch\u1ea5t b\u00e9o l\u00e0 m\u1ed9t ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng quan tr\u1ecdng. H\u00e3y ch\u1ecdn ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh t\u1eeb ngu\u1ed3n th\u1ef1c ph\u1ea9m nh\u01b0 c\u00e1, h\u1ea1t chia, h\u1ea1t lanh, h\u1ea1t d\u1ebb, d\u1ea7u \u00f4 liu v\u00e0 d\u1ea7u c\u00e2y c\u1ecf \u0111\u1ec3 b\u1ed5 sung v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng.<\/li>
      5. N\u01b0\u1edbc<\/strong>: \u0110\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc tr\u01b0\u1edbc, trong v\u00e0 sau khi ch\u1ea1y. N\u01b0\u1edbc gi\u00fap duy tr\u00ec \u0111\u1ee7 l\u01b0\u1ee3ng n\u01b0\u1edbc trong c\u01a1 th\u1ec3 v\u00e0 gi\u00fap th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i.<\/li><\/ol>\n\n\n\n

        Ngo\u00e0i ra, c\u0169ng c\u1ea7n nh\u1edb r\u1eb1ng m\u1ed7i ng\u01b0\u1eddi c\u00f3 nhu c\u1ea7u dinh d\u01b0\u1ee1ng ri\u00eang, v\u00ec v\u1eady h\u00e3y t\u00f9y ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a m\u00ecnh \u0111\u1ec3 ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u v\u00e0 m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n. N\u1ebfu b\u1ea1n c\u00f3 b\u1ea5t k\u1ef3 y\u1ebfu t\u1ed1 dinh d\u01b0\u1ee1ng \u0111\u1eb7c bi\u1ec7t ho\u1eb7c c\u00e2u h\u1ecfi c\u1ee5 th\u1ec3 n\u00e0o, t\u1ed1t nh\u1ea5t l\u00e0 t\u00ecm ki\u1ebfm l\u1eddi khuy\u00ean t\u1eeb b\u00e1c s\u1ef9, c\u00e1c chuy\u00ean gia dinh d\u01b0\u1ee1ng.<\/p>\n\n\n\n

        TuyetKy.com ch\u00fac b\u1ea1n c\u00f3 nh\u1eefng th\u00f3i quen t\u1ed1t, v\u00e0 lu\u00f4n s\u1ed1ng vui kh\u1ecfe<\/span><\/strong>!<\/p>\n\n\n\n

        3 l\u1ee3i \u00edch khi t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o s\u00e1ng s\u1edbm \u2013 TuyetKy.com<\/a><\/p>\n\n\n\n

        4 \u1ea3nh h\u01b0\u1edfng r\u1ea5t x\u1ea5u c\u1ee7a \u0111\u01b0\u1eddng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe \u2013 TuyetKy.com<\/a><\/p>\n\n\n\n

        \"\"<\/figure><\/div>\n
        \n \n \"Fb-Button\"\n <\/a>\n <\/div>
        <\/fb:like><\/div>
        <\/div><\/div>","protected":false},"excerpt":{"rendered":"

        Ch\u1ea1y bu\u1ed5i s\u00e1ng l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng t\u1ed1t cho s\u1ee9c kh\u1ecfe v\u00e0 c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh. (tham kh\u1ea3o 3 l\u1ee3i \u00edch khi t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o s\u00e1ng s\u1edbm \u2013 TuyetKy.com) + X\u00e1c \u0111\u1ecbnh kho\u1ea3ng c\u00e1ch ch\u1ea1y l\u00fd t\u01b0\u1edfng, c\u00f3 m\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 c\u1ea7n xem x\u00e9t, bao g\u1ed3m tr\u00ecnh...<\/p>\n","protected":false},"author":1,"featured_media":1165,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[21,8,4,6],"tags":[137,182,56,63,127,32,174,33,49],"jetpack_featured_media_url":"https:\/\/tuyetky.com\/79\/wp-content\/uploads\/2023\/05\/pexels-thomas-shockey-11189889-scaled.jpg","_links":{"self":[{"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/posts\/1164"}],"collection":[{"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/comments?post=1164"}],"version-history":[{"count":2,"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/posts\/1164\/revisions"}],"predecessor-version":[{"id":1747,"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/posts\/1164\/revisions\/1747"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/media\/1165"}],"wp:attachment":[{"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/media?parent=1164"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/categories?post=1164"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/tags?post=1164"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}