{"id":775,"date":"2015-04-26T12:31:08","date_gmt":"2015-04-26T12:31:08","guid":{"rendered":"http:\/\/chameabc.net\/?p=775"},"modified":"2017-10-21T21:59:35","modified_gmt":"2017-10-21T14:59:35","slug":"bi-quyet-giam-can-cho-tre","status":"publish","type":"post","link":"https:\/\/tis.edu.vn\/en\/bi-quyet-giam-can-cho-tre\/","title":{"rendered":"B\u00ed quy\u1ebft gi\u1ea3m c\u00e2n cho tr\u1ebb"},"content":{"rendered":"

K\u00caNH TH\u00d4NG TIN GI\u00c1O D\u1ee4C<\/span><\/strong><\/p>\n

TR\u01af\u1edcNG PH\u1ed4 TH\u00d4NG QU\u1ed0C T\u1ebe TIS<\/span><\/strong><\/h2>\n

C\u00f3 ph\u1ea3i con b\u1ea1n r\u1ea5t v\u1ea5t v\u1ea3 v\u1edbi d\u00e1ng ng\u01b0\u1eddi qu\u00e1 kh\u1ed5 c\u1ee7a m\u00ecnh kh\u00f4ng? Vi\u1ec7c h\u1ecdc t\u1eadp m\u1ea3i mi\u1ebft su\u1ed1t t\u1eeb s\u00e1ng \u0111\u1ebfn t\u1ed1i khi\u1ebfn con b\u1ea1n th\u1eadm ch\u00ed kh\u00f4ng c\u00f3 th\u1eddi gian \u0111\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c hay ch\u01a1i th\u1ec3 thao, v\u1eady th\u00ec l\u00e0m c\u00e1ch n\u00e0o \u0111\u1ec3 gi\u00fap tr\u1ebb gi\u1ea3m c\u00e2n.<\/p>\n

Khi n\u00e0o tr\u1ebb th\u1eeba c\u00e2n?<\/strong><\/span><\/p>\n

\u0110\u1ec3 x\u00e1c \u0111\u1ecbnh \u0111\u01b0\u1ee3c tr\u1ebb c\u00f3 b\u1ecb th\u1eeba c\u00e2n, b\u00e9o ph\u00ec, hi\u1ec7n t\u1ea1i ch\u00fang ta d\u1ef1a v\u00e0o ch\u1ec9 ti\u00eau c\u00e2n n\u1eb7ng so v\u1edbi chi\u1ec1u cao c\u1ee7a T\u1ed5 ch\u1ee9c Y t\u1ebf Th\u1ebf gi\u1edbi (TCYTTG) (ti\u00eau chu\u1ea9n n\u00e0y \u00e1p d\u1ee5ng cho tr\u1ebb trai c\u00f3 chi\u1ec1u cao kh\u00f4ng qu\u00e1 145cm v\u00e0 tr\u1ebb g\u00e1i c\u00f3 chi\u1ec1u cao kh\u00f4ng qu\u00e1 137cm)<\/em><\/p>\n\n\n\n\n
BMI =<\/strong><\/td>\nC\u00e2n n\u1eb7ng (kg)<\/strong><\/td>\n<\/tr>\n
Chi\u1ec1u cao2 <\/sup>(m)<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

– N\u1ebfu BMI < 5th<\/sup>: suy dinh d\u01b0\u1ee1ng<\/strong><\/p>\n

– N\u1ebfu BMI t\u1eeb 5th <\/sup>\u2013 85th<\/sup>: b\u00ecnh th\u01b0\u1eddng<\/strong><\/p>\n

– N\u1ebfu BMI > ho\u1eb7c = 85th<\/sup>: th\u1eeba c\u00e2n<\/strong><\/p>\n

V\u00ed d\u1ee5:<\/strong><\/span> b\u00e9 g\u00e1i 10 tu\u1ed5i cao 1,38 (m) n\u1eb7ng 50 (kg).<\/strong><\/p>\n<\/p>\n

V\u1eady ch\u1ec9 s\u1ed1 BMI c\u1ee7a b\u00e9 <\/strong>= <\/strong>26,3<\/strong><\/p>\n

V\u1eady b\u00e9 g\u00e1i trong tr\u01b0\u1eddng h\u1ee3p tr\u00ean b\u00ecnh th\u01b0\u1eddng.<\/strong><\/p>\n

\u0110\u1ec3\u00a0gi\u1ea3m c\u00e2n\u00a0hi\u1ec7u qu\u1ea3, c\u1ea7n khuy\u1ebfn kh\u00edch tr\u1ebb tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c th\u1ec3 thao kho\u1ea3ng 60 ph\u00fat m\u1ed7i ng\u00e0y. Tr\u1ebb c\u00f3 th\u1ec3 t\u1eadp ngay trong nh\u00e0, ngo\u00e0i s\u00e2n, ph\u00f2ng GYM, t\u1ed1t nh\u1ea5t l\u00e0 v\u00e0o l\u00fac s\u00e1ng s\u1edbm tr\u01b0\u1edbc khi \u0111\u1ebfn tr\u01b0\u1eddng. Nh\u1eefng b\u00e0i t\u1eadp, ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c th\u1ec3 thao n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng l\u01b0\u1ee3ng c\u01a1 n\u1ea1c, h\u1ed7 tr\u1ee3 tr\u1ebb ph\u00e1t tri\u1ec3n h\u00ecnh th\u1ec3, th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba v\u00e0 nh\u1ea5t l\u00e0 gi\u00fap kh\u1edbp x\u01b0\u01a1ng ho\u1ea1t \u0111\u1ed9ng tr\u01a1n tru. V\u00e0o ng\u00e0y ngh\u1ec9, c\u1ea7n cho tr\u1ebb ra ngo\u00e0i tr\u1eddi tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u1ed7 tr\u1ee3 tim m\u1ea1ch nh\u01b0 \u0111\u1ea1p xe, ch\u1ea1y b\u1ed9 hay b\u01a1i l\u1ed9i, nh\u1ea3y d\u00e2y, g\u1eadp b\u1ee5ng \u2026<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n
1. Ch\u1ea1y b\u1ed9<\/strong>\u00a0<\/td>\n<\/tr>\n
<\/td>\nM\u1ed7i ng\u00e0y d\u00e0nh t\u1eeb 30 \u2013 60 ph\u00fat ch\u1ea1y\/\u0111i b\u1ed9 v\u1eeba gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 v\u1eeba\u00a0t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe. Ch\u1ea1y\/\u0111i b\u1ed9 th\u01b0\u1eddng xuy\u00ean c\u00f2n gi\u00fap b\u1ea1n ng\u0103n ng\u1eeba m\u1ed9t s\u1ed1 c\u0103n b\u1ec7nh v\u1ec1 huy\u1ebft \u00e1p, tim m\u1ea1ch\u2026Tuy nhi\u00ean, n\u1ebfu b\u1ea1n ch\u1ecdn b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c gi\u1ea3m c\u00e2n n\u00e0y th\u00ec l\u01b0u \u00fd, m\u1ed7i l\u1ea7n t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n \u00edt nh\u1ea5t ph\u1ea3i tr\u00ean 20 ph\u00fat. B\u1edfi trong 20 ph\u00fat \u0111\u1ea7u ch\u1ec9 ti\u00eau hao \u0111i l\u01b0\u1ee3ng calo d\u1ef1 tr\u1eef trong c\u01a1 th\u1ec3, b\u1eaft \u0111\u1ea7u t\u1eeb 20 ph\u00fat sau tr\u1edf \u0111i, l\u01b0\u1ee3ng calo t\u00edch tr\u1eef, t\u1ebf b\u00e0o m\u1ee1 m\u1edbi \u0111\u01b0\u1ee3c \u0111\u1ed1t ch\u00e1y. Nh\u1edb u\u1ed1ng n\u01b0\u1edbc \u0111\u1ea7y \u0111\u1ee7 trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n nh\u00e9.\u00a0<\/td>\n<\/tr>\n
\u00a02.\u00a0B\u01a1i l\u1ed9i<\/strong>\u00a0<\/td>\n<\/tr>\n
<\/td>\n\n

Ho\u1ea1t \u0111\u1ed9ng d\u01b0\u1edbi n\u01b0\u1edbc trong bu\u1ed5i s\u00e1ng gi\u00fap t\u0103ng \u0111\u1ec1 kh\u00e1ng cho c\u01a1 th\u1ec3, \u0111\u1ea9y m\u1ea1nh kh\u1ea3 n\u0103ng gi\u1ea3m c\u00e2n. B\u01a1i trong bu\u1ed5i s\u00e1ng c\u00f2n gi\u00fap h\u1ea1n ch\u1ebf \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi, kh\u00f4ng g\u00e2y \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn c\u01a1 th\u1ec3. B\u01a1i t\u1ef1 do l\u00e0 ki\u1ec3u b\u01a1i \u0111em l\u1ea1i hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n cao h\u01a1n nh\u1eefng ki\u1ec3u b\u01a1i kh\u00e1c. Tr\u01b0\u1edbc khi b\u01a1i, nh\u1edb kh\u1edfi \u0111\u1ed9ng c\u01a1 th\u1ec3 k\u1ef9 nh\u00e9!<\/p>\n

D\u00f9 t\u1eadp luy\u1ec7n trong n\u01b0\u1edbc nh\u01b0ng lu\u00f4n nh\u1edb u\u1ed1ng n\u01b0\u1edbc \u0111\u1ea7y \u0111\u1ee7, kh\u00f4ng \u0111\u1ec3 c\u01a1 th\u1ec3 b\u1ecb\u00a0thi\u1ebfu n\u01b0\u1edbc.<\/p>\n<\/td>\n<\/tr>\n

3. Nh\u1ea3y d\u00e2y<\/strong>\u00a0<\/td>\n<\/tr>\n
<\/td>\nB\u00e0i t\u1eadp n\u00e0y gi\u00fap tr\u1ebb v\u1eadn \u0111\u1ed9ng to\u00e0n th\u00e2n, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf tay v\u00e0 ch\u00e2n, gi\u00fap tr\u1ebb \u0111\u1ed1t ch\u00e1y r\u1ea5t nhi\u1ec1u m\u1ee1 th\u1eeba. H\u01a1n n\u1eefa, b\u00e0i t\u1eadp n\u00e0y c\u00f2n gi\u00fap tr\u1ebb c\u1ea3i thi\u1ec7n nh\u1ecbp tim, gi\u00fap tim kh\u1ecfe h\u01a1n, c\u01a1 b\u1eafp s\u0103n ch\u1eafc v\u00e0 linh ho\u1ea1t h\u01a1n. \u0110\u00e2y l\u1ea1i l\u00e0 b\u00e0i t\u1eadp kh\u00e1 \u0111\u01a1n gi\u1ea3n, d\u1ec5 t\u1eadp, tr\u1ebb c\u00f3 th\u1ec3 t\u1ef1 t\u1eadp m\u1ed9t m\u00ecnh ho\u1eb7c t\u1eadp c\u00f9ng b\u1ea1n, gi\u00fap cu\u1ed9c s\u1ed1ng c\u1ee7a tr\u1ebb vui v\u1ebb h\u01a1n, gi\u00fap tr\u1ebb h\u00f2a \u0111\u1ed3ng h\u01a1n. \u0110\u1ed1i v\u1edbi nh\u1eefng tr\u1ebb b\u00e9o ph\u00ec, ban \u0111\u1ea7u tr\u1ebb c\u00f3 th\u1ec3 g\u1eb7p kh\u00f3 kh\u0103n khi th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed9ng t\u00e1c nh\u1ea3y l\u00ean, n\u00ean c\u00f3 th\u1ec3 cho tr\u1ebb t\u1eadp ch\u1eadm \u0111\u1ec3 tr\u1ebb quen d\u1ea7n<\/td>\n<\/tr>\n
4. \u0110\u1ea1p xe \u0111\u1ea1p<\/strong>\u00a0<\/td>\n<\/tr>\n
<\/td>\n\n

\u0110\u1ea1p xe \u0111\u1ea1p gi\u00fap s\u1ee9c kh\u1ecfe d\u1ebbo dai y\u00eau \u0111\u1eddi h\u01a1n<\/p>\n

Khi \u0111\u1ea1p xe t\u1eeb 30 – 60 ph\u00fat m\u1ed7i ng\u00e0y, c\u00e1c c\u01a1 s\u1ebd ho\u1ea1t \u0111\u1ed9ng t\u1ed1i \u01b0u nh\u1ea5t mang t\u1edbi cho c\u00e1c em, c\u00e1c b\u1ea1n m\u1ed9t s\u1ee9c kh\u1ecfe d\u1ebbo dai m\u1ed7i ng\u00e0y, ti\u00eau hao nhi\u1ec1u calo \u0111\u1ed1t ch\u00e1y l\u01b0\u1ee3ng m\u1ee1 d\u01b0 th\u1eeba. Khi \u0111\u1ea1p xe ngo\u00e0i tr\u1eddi, b\u1ea1n c\u00f3 th\u1ec3 ph\u00f3ng t\u1ea7m m\u1eaft nh\u00ecn m\u1ecdi c\u1ea3nh v\u1eadt xung quanh, c\u1ea3m th\u1ea5y y\u00eau \u0111\u1eddi v\u00e0 thi\u00ean nhi\u00ean h\u01a1n x\u00f3a tan m\u1ecdi c\u1ea3m gi\u00e1c \u0111au \u0111\u1eafng v\u00e0 stress… t\u1eeb \u0111\u00f3, n\u00e2ng cao s\u1ee9c kh\u1ecfe v\u00e0 y\u00eau \u0111\u1eddi h\u01a1n. Nhi\u1ec1u nghi\u00ean c\u1ee9u c\u1ee7a c\u00e1c nh\u00e0 khoa h\u1ecdc M\u1ef9 c\u00f2n k\u1ebft lu\u1eadn r\u1eb1ng, \u0111\u1ea1p xe th\u01b0\u1eddng xuy\u00ean s\u1ebd gi\u00fap gi\u1ea3m ch\u1ee9ng \u0111au n\u1eeda \u0111\u1ea7u h\u1eefu hi\u1ec7u \u0111\u1ea5y.<\/p>\n

\u0110\u1ea1p xe \u0111\u1ea1p gi\u00fap s\u1edf h\u1eefu \u0111\u00f4i ch\u00e2n thon g\u1ecdn<\/p>\n

Khi \u0111\u1ea1p xe l\u00e0 l\u01b0ng, c\u1ed5 ph\u1ea3i gi\u1eef th\u1eb3ng, h\u00edt th\u1edf \u0111\u1ec1u, c\u0169ng th\u01b0 gi\u00e3n nh\u1eefng ph\u00fat \u0111\u1ea7u v\u00e0 t\u0103ng t\u1ed1c v\u00e0o nh\u1eefng ph\u00fat cu\u1ed1i gi\u1ed1ng nh\u01b0 \u0111i b\u1ed9. C\u00e1c c\u01a1 v\u00e0 kh\u1edbp \u1edf ph\u1ea7n d\u01b0\u1edbi ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n li\u00ean ho\u00e0n gi\u00fap \u0111\u00f4i ch\u00e2n tr\u1edf n\u00ean s\u0103n ch\u1eafc, c\u01a1 \u0111\u00f9i n\u1ea3y l\u00ean t\u00e1c d\u1ee5ng v\u00e0o ph\u1ea7n b\u1ee5ng d\u01b0\u1edbi gi\u00fap v\u00f2ng hai b\u1ea1n thon g\u1ecdn h\u01a1n.<\/p>\n<\/td>\n<\/tr>\n

\u00a05.\u00a0T\u1eadp g\u1eadp b\u1ee5ng<\/strong>\u00a0<\/td>\n<\/tr>\n
<\/td>\n\n

G\u1eadp b\u1ee5ng l\u00e0 \u0111\u1ed9ng t\u00e1c tr\u1ef1c ti\u1ebfp t\u00e1c \u0111\u1ed9ng m\u1ed9t c\u00e1ch m\u1ea1nh m\u1ebd v\u00e0o v\u00f9ng d\u01b0\u1edbi c\u0169ng nh\u01b0 l\u00e0m t\u0103ng nh\u1ecbp tim \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y nhi\u1ec1u ch\u1ea5t b\u00e9o trong b\u1ee5ng c\u1ee7a. M\u1ed9t trong nh\u1eefng \u0111\u1ed9ng t\u00e1c t\u1eadp cho v\u00f2ng hai thon th\u1ea3 c\u01a1 b\u1ea3n v\u00e0 d\u1ec5 th\u1ef1c hi\u1ec7n nh\u1ea5t trong vi\u1ec7c gi\u1ea3m c\u00e2n.<\/p>\n

N\u1eb1m ng\u1eeda tr\u00ean m\u1eb7t \u0111\u1ea5t, gh\u1ebf t\u1eadp, h\u01a1i cong g\u1ed1i l\u00ean v\u00e0 ch\u00e2n \u0111\u1eb7t th\u1eb3ng tr\u00ean m\u1eb7t \u0111\u1ea5t.<\/p>\n

\u0110\u1eb7t tay sau \u0111\u1ea7u, c\u00f9i ch\u1ecf h\u01b0\u1edbng ra ngo\u00e0i. H\u00edt v\u00e0o, th\u1edf ra, n\u00e2ng ng\u01b0\u1eddi l\u00ean kh\u1ecfi m\u1eb7t \u0111\u1ea5t, \u0111\u01b0a ng\u1ef1c v\u1ec1 ph\u00eda \u0111\u1ea7u g\u1ed1i c\u00e0ng g\u1ea7n c\u00e0ng t\u1ed1t, gi\u1eef trong v\u00e0i gi\u00e2y, sau \u0111\u00f3 h\u1ea1 m\u00ecnh tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u. T\u1eadp 3 l\u1ea7n, m\u1ed7i l\u1ea7n 10 \u2013 20 c\u00e1i, t\u1eadp \u0111\u1ec1u v\u00e0o m\u1ed7i s\u00e1ng v\u00e0 t\u1ed1i.<\/p>\n

N\u1ebfu c\u00f3 \u0111i\u1ec1u ki\u1ec7n c\u00e1c em c\u00f3 th\u1ec3 \u0111\u1ebfp ph\u00f2ng GYM nh\u1edd c\u00e1c hu\u1ea5n luy\u1ec7n ch\u1ec9 d\u1ea1y, ho\u1eb7c n\u00ean c\u00f3 s\u1ef1 kham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a gi\u00e1o vi\u00ean th\u1ec3 d\u1ee5c.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u00a0Ngu\u1ed3n: T\u1ed5ng h\u1ee3p t\u1eeb Internet<\/em><\/strong><\/p>\n

 <\/p>\n

 <\/p>","protected":false},"excerpt":{"rendered":"

C\u00f3 ph\u1ea3i con b\u1ea1n r\u1ea5t v\u1ea5t v\u1ea3 v\u1edbi d\u00e1ng ng\u01b0\u1eddi qu\u00e1 kh\u1ed5 c\u1ee7a m\u00ecnh kh\u00f4ng? 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