Nhung sai lam trong tap the duc giam can

Thứ tư, 05 Tháng mười một 2008, 08:04 GMT+7


Tap the duc thuong xuyen va deu dan khong nhung giup cai thien suc khoe ma con lam tieu mo, tang khoi co bap va khoi xuong. Tuy nhien, neu tap luyen thieu khoa hoc, nhung no luc cua ban lai tao thanh nhung chan thuong trong khi luong mo thua van con nguyen. Vi vay ban can tranh:

Tap qua nang, qua nhanh

Phai mat 60-90 phut tap luyen o muc do trung binh thi co the moi dung den luong mo du tru. Neu tap o cuong do qua cao, luong duong co san trong mau nhanh chong bi dot het, dan den kiet suc, khong the tap tiep nen luong mo thua van khong bi tieu hao, tham chi bi qua tai khien co, xuong, day chang bi dau, khi ay can ngung tap va thu gian co the bang mat-xa, ngam nuoc nong, vat ly tri lieu...

Dinh duong khong hop ly

Voi che do an qua kieng khem, tham chi ket hop voi thuoc lam chan an hoac thuoc lam can tro qua trinh hap thu dinh duong, se dan den khong du nang luong de van dong. Tap qua nhieu vao luc sang som ma khong an sang, hoac thieu nuoc ban cung mau bi duoi suc, chan thuong.

Tap thieu can doi

Thuong chung ta khong phan bo bai tap day du cho cac vung co the chinh nhu tay, lung, bung, dui, mong... nen su tieu mo khong dong deu. Ban can biet rang, cang nhieu co tham gia van dong cang dot duoc nhieu nang luong hon.

Khong deu dan

Viec luyen tap thuong chiem nhieu thoi gian khien ban de bo do, vi vay co the khong dot het nang luong thua. Nguy hiem hon la ban co khuynh huong tap bu vao lan tap sau khien co the bi qua tai met moi va cang de tap khong deu dan.


Neu tap luyen thieu khoa hoc, nhung no luc cua ban lai tao thanh nhung chan thuong trong khi luong mo thua van con nguyen

Dot giai doan

Tuy vao the trang cua ban dang bi beo phi o muc do 1, 2, 3 hay chi thua can hoac ban dang can tap de duy tri can nang ly tuong, se co nhung chuong trinh tap thich hop. Tap dot giai doan co the gay chan thuong do co the chua kip thich nghi.

Tap khong du

O thai cuc khac, nhieu nguoi tap qua cham hoac qua nhe, khong du so lan lap lai nen cung kho giam can. Ban can phai dat duoc nhip tim muc tieu vao khoang 60-70% nhip tim toi da (bang 220 tru di so tuoi) thi viec luyen tap moi co hieu qua. Nhung nguoi bi thua can nhieu thuong van dong kho khan co the bat dau o muc 50-60% nhip tim toi da, duy tri 2-3 tuan cho co the quen dan roi tang cuong do tap len.

Mat-xa co giam can?

Mat-xa voi luc qua manh, te bao mo se vo ra, giai phong cac hat mo li ti, roi bi "dong goi" lai thanh mot vung hoai tu mo. Nhu vay khoi luong mo khong he giam di.

Mat khac, mat-xa manh tay rat de gay chan thuong dap rach co, dac biet o vung bung va dui, hoac bam tim do vo mach mau. Hau qua co the bi roi loan tieu hoa, hit tho dau don, di lai kho khan...

Dai mat-xa bung hoac dai nhiet cung khong cho ket qua kha hon (tru cam giac hoi san bung do co bi dau co that lai), tham chi co the bi phong va roi loan bien duong co tai cho ma mo bung van con nguyen. Nhu vay, mat-xa khong "duoi" duoc dam te bao mo, giam can. The nhung mat-xa van rat co loi trong qua trinh giam can, do la phuc hoi co bap sau khi tap luyen.

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(Theo Phu nu TPHCM)
Viet Bao

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