{"id":10528,"date":"2026-08-13T20:47:43","date_gmt":"2026-08-13T13:47:43","guid":{"rendered":"https:\/\/useful.vn\/?p=10528"},"modified":"2026-08-13T20:47:43","modified_gmt":"2026-08-13T13:47:43","slug":"4-bai-tap-tai-nha-tot-cho-tim-ma-khong-can-chay-bo-cho-nguoi-tren-50-tuoi","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=10528","title":{"rendered":"4 b\u00e0i t\u1eadp t\u1ea1i nh\u00e0 t\u1ed1t cho tim m\u00e0 kh\u00f4ng c\u1ea7n ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi tr\u00ean 50 tu\u1ed5i"},"content":{"rendered":"
\n


\n Kh\u00f4ng ph\u1ea3i ai c\u0169ng ph\u00f9 h\u1ee3p v\u1edbi ch\u1ea1y b\u1ed9, \u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u01b0\u1eddi th\u1eeba c\u00e2n, \u0111au kh\u1edbp g\u1ed1i ho\u1eb7c m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n. M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp t\u1ea1i nh\u00e0 d\u01b0\u1edbi \u0111\u00e2y c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, t\u0103ng s\u1ee9c b\u1ec1n v\u00e0 \u0111\u1ed1t ch\u00e1y calo hi\u1ec7u qu\u1ea3 m\u00e0 kh\u00f4ng t\u1ea1o \u00e1p l\u1ef1c l\u1edbn l\u00ean c\u00e1c kh\u1edbp. <\/strong><\/h2>\n

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c t\u1eadp aerobic ph\u1ed5 bi\u1ebfn, nh\u01b0ng kh\u00f4ng ph\u1ea3i l\u00e0 b\u00e0i t\u1eadp duy nh\u1ea5t \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch.\u00a0<\/p>\n

Theo khuy\u1ebfn ngh\u1ecb c\u1ee7a Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch Hoa K\u1ef3 (AHA) v\u00e0 T\u1ed5 ch\u1ee9c Y t\u1ebf Th\u1ebf gi\u1edbi (WHO), \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 duy tr\u00ec \u00edt nh\u1ea5t 150 ph\u00fat ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c c\u01b0\u1eddng \u0111\u1ed9 trung b\u00ecnh ho\u1eb7c 75 ph\u00fat ho\u1ea1t \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh m\u1ed7i tu\u1ea7n, b\u1ea5t k\u1ec3 h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng.<\/p>\n

Nh\u1eefng b\u00e0i t\u1eadp s\u1eed d\u1ee5ng nhi\u1ec1u nh\u00f3m c\u01a1 c\u00f9ng l\u00fac, th\u1ef1c hi\u1ec7n li\u00ean t\u1ee5c trong kho\u1ea3ng 20-30 ph\u00fat c\u00f3 th\u1ec3 gi\u00fap nh\u1ecbp tim t\u0103ng l\u00ean m\u1ee9c ph\u00f9 h\u1ee3p, t\u1eeb \u0111\u00f3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng b\u01a1m m\u00e1u c\u1ee7a tim, t\u0103ng hi\u1ec7u qu\u1ea3 s\u1eed d\u1ee5ng oxy v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch.<\/p>\n

N\u1ebfu duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n, c\u00e1c b\u00e0i t\u1eadp n\u00e0y c\u00f2n g\u00f3p ph\u1ea7n ki\u1ec3m so\u00e1t huy\u1ebft \u00e1p, c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin, h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe tim m\u1ea1ch l\u00e2u d\u00e0i.<\/p>\n

1. \u0110i b\u1ed9 t\u1ea1i ch\u1ed7 k\u1ebft h\u1ee3p n\u00e2ng cao g\u1ed1i<\/strong><\/h3>\n

\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng r\u1ea5t hi\u1ec7u qu\u1ea3 v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c ng\u01b0\u1eddi l\u1edbn tu\u1ed5i. Khi n\u00e2ng g\u1ed1i cao k\u1ebft h\u1ee3p \u0111\u00e1nh tay nh\u1ecbp nh\u00e0ng, c\u01a1 th\u1ec3 s\u1ebd huy \u0111\u1ed9ng nhi\u1ec1u nh\u00f3m c\u01a1 \u1edf ch\u00e2n, h\u00f4ng v\u00e0 vai, khi\u1ebfn nh\u1ecbp tim t\u0103ng d\u1ea7n m\u00e0 kh\u00f4ng t\u1ea1o l\u1ef1c va \u0111\u1eadp m\u1ea1nh l\u00ean kh\u1edbp.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:\u00a0<\/em><\/strong><\/p>\n

– \u0110\u1ee9ng th\u1eb3ng, l\u1ea7n l\u01b0\u1ee3t n\u00e2ng t\u1eebng \u0111\u1ea7u g\u1ed1i l\u00ean ngang h\u00f4ng ho\u1eb7c cao nh\u1ea5t c\u00f3 th\u1ec3, \u0111\u1ed3ng th\u1eddi \u0111\u00e1nh tay gi\u1ed1ng nh\u01b0 \u0111ang \u0111i b\u1ed9 nhanh.\u00a0<\/p>\n

– Gi\u1eef nh\u1ecbp li\u00ean t\u1ee5c trong 1-2 ph\u00fat, ngh\u1ec9 30 gi\u00e2y r\u1ed3i l\u1eb7p l\u1ea1i 5-10 l\u1ea7n.\u00a0<\/p>\n

– \u0110\u1ec3 t\u0103ng c\u01b0\u1eddng \u0111\u1ed9, c\u00f3 th\u1ec3 t\u0103ng t\u1ed1c \u0111\u1ed9 ho\u1eb7c k\u1ebft h\u1ee3p xoay ng\u01b0\u1eddi nh\u1eb9 khi n\u00e2ng g\u1ed1i.<\/p>\n

\n
\"\u0110i<\/span><\/p>\n
\n
<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\u0110i b\u1ed9 t\u1ea1i ch\u1ed7 k\u1ebft h\u1ee3p n\u00e2ng cao g\u1ed1i s\u1ebd khi\u1ebfn nh\u1ecbp tim t\u0103ng d\u1ea7n m\u00e0 kh\u00f4ng t\u1ea1o l\u1ef1c va \u0111\u1eadp m\u1ea1nh l\u00ean kh\u1edbp. \u1ea2nh AI.<\/p>\n

2. Squat k\u1ebft h\u1ee3p \u0111\u01b0a tay l\u00ean cao<\/strong><\/h3>\n

Squat kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh cho c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng m\u00e0 c\u00f2n k\u00edch th\u00edch h\u1ec7 tim m\u1ea1ch ho\u1ea1t \u0111\u1ed9ng t\u00edch c\u1ef1c khi th\u1ef1c hi\u1ec7n li\u00ean t\u1ee5c.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/strong><\/p>\n

– \u0110\u1ee9ng hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai, h\u1ea1 ng\u01b0\u1eddi nh\u01b0 \u0111ang ng\u1ed3i xu\u1ed1ng gh\u1ebf, gi\u1eef l\u01b0ng th\u1eb3ng v\u00e0 \u0111\u1ea7u g\u1ed1i kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n. Khi \u0111\u1ee9ng l\u00ean, \u0111\u1ed3ng th\u1eddi \u0111\u01b0a hai tay qua \u0111\u1ea7u r\u1ed3i h\u1ea1 xu\u1ed1ng \u1edf l\u1ea7n squat ti\u1ebfp theo.<\/p>\n

– Th\u1ef1c hi\u1ec7n 12-15 l\u1ea7n m\u1ed7i hi\u1ec7p, l\u1eb7p l\u1ea1i 3-4 hi\u1ec7p. N\u1ebfu t\u1eadp li\u00ean t\u1ee5c v\u1edbi th\u1eddi gian ngh\u1ec9 ng\u1eafn, b\u00e0i t\u1eadp s\u1ebd gi\u00fap t\u0103ng nh\u1ecbp tim t\u01b0\u01a1ng t\u1ef1 m\u1ed9t bu\u1ed5i \u0111i b\u1ed9 nhanh.<\/p>\n

3. Leo c\u1ea7u thang ho\u1eb7c b\u01b0\u1edbc l\u00ean b\u1ee5c th\u1ea5p<\/strong><\/h3>\n

N\u1ebfu trong nh\u00e0 c\u00f3 c\u1ea7u thang ho\u1eb7c m\u1ed9t b\u1ee5c ch\u1eafc ch\u1eafn cao kho\u1ea3ng 20-30 cm, \u0111\u00e2y l\u00e0 b\u00e0i t\u1eadp r\u1ea5t t\u1ed1t \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/em><\/p>\n

– B\u01b0\u1edbc m\u1ed9t ch\u00e2n l\u00ean b\u1ee5c, \u0111\u1ea9y ng\u01b0\u1eddi l\u00ean ho\u00e0n to\u00e0n r\u1ed3i b\u01b0\u1edbc xu\u1ed1ng v\u00e0 \u0111\u1ed5i ch\u00e2n.\u00a0<\/p>\n

– Th\u1ef1c hi\u1ec7n li\u00ean t\u1ee5c v\u1edbi t\u1ed1c \u0111\u1ed9 v\u1eeba ph\u1ea3i trong 30-60 gi\u00e2y, ngh\u1ec9 ng\u1eafn r\u1ed3i l\u1eb7p l\u1ea1i 6-10 hi\u1ec7p.<\/p>\n

B\u00e0i t\u1eadp n\u00e0y gi\u00fap t\u0103ng nh\u1ecbp tim nhanh h\u01a1n \u0111i b\u1ed9 th\u00f4ng th\u01b0\u1eddng, \u0111\u1ed3ng th\u1eddi t\u0103ng s\u1ee9c m\u1ea1nh cho c\u01a1 \u0111\u00f9i, c\u01a1 m\u00f4ng v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng. Ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 kh\u1edbp g\u1ed1i n\u00ean b\u1eaft \u0111\u1ea7u v\u1edbi b\u1ee5c th\u1ea5p v\u00e0 gi\u1ea3m t\u1ed1c \u0111\u1ed9 n\u1ebfu c\u1ea3m th\u1ea5y \u0111au.<\/p>\n

4. \u0110\u1ea5m gi\u00f3<\/strong><\/h3>\n

\u0110\u1ea5m gi\u00f3 l\u00e0 b\u00e0i t\u1eadp m\u00f4 ph\u1ecfng c\u00e1c \u0111\u1ed9ng t\u00e1c quy\u1ec1n anh m\u00e0 kh\u00f4ng c\u1ea7n bao c\u00e1t hay \u0111\u1ed1i th\u1ee7. \u0110\u00e2y l\u00e0 h\u00ecnh th\u1ee9c cardio t\u1ea1i nh\u00e0 gi\u00fap ti\u00eau hao nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng v\u00e0 t\u0103ng s\u1ee9c b\u1ec1n tim m\u1ea1ch.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/em><\/p>\n

– \u0110\u1ee9ng \u1edf t\u01b0 th\u1ebf ch\u00e2n tr\u01b0\u1edbc ch\u00e2n sau, hai tay \u0111\u01b0a l\u00ean ngang c\u1eb1m.\u00a0<\/p>\n

– Th\u1ef1c hi\u1ec7n c\u00e1c c\u00fa \u0111\u1ea5m th\u1eb3ng, \u0111\u1ea5m m\u00f3c k\u1ebft h\u1ee3p di chuy\u1ec3n ch\u00e2n nh\u1eb9 nh\u00e0ng.\u00a0<\/p>\n

– Gi\u1eef nh\u1ecbp li\u00ean t\u1ee5c trong 1-2 ph\u00fat r\u1ed3i ngh\u1ec9 kho\u1ea3ng 30 gi\u00e2y.<\/p>\n

B\u00e0i t\u1eadp n\u00e0y huy \u0111\u1ed9ng \u0111\u1ed3ng th\u1eddi c\u01a1 vai, tay, l\u01b0ng, b\u1ee5ng v\u00e0 ch\u00e2n, gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p v\u1eadn \u0111\u1ed9ng, t\u0103ng s\u1ee9c b\u1ec1n v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u0103ng th\u1eb3ng.<\/p>\n

5. C\u1ea7n l\u01b0u \u00fd g\u00ec \u0111\u1ec3 b\u00e0i t\u1eadp th\u1ef1c s\u1ef1 t\u1ed1t cho tim?<\/strong><\/h3>\n

\u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3, c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp n\u00ean \u0111\u1ee7 \u0111\u1ec3 nh\u1ecbp tim t\u0103ng l\u00ean nh\u01b0ng v\u1eabn c\u00f3 th\u1ec3 n\u00f3i chuy\u1ec7n th\u00e0nh c\u00e2u ng\u1eafn trong khi v\u1eadn \u0111\u1ed9ng. Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ec9 c\u1ea7n t\u1eadp 15-20 ph\u00fat m\u1ed7i bu\u1ed5i, sau \u0111\u00f3 t\u0103ng d\u1ea7n l\u00ean 30-45 ph\u00fat khi th\u1ec3 l\u1ef1c c\u1ea3i thi\u1ec7n.<\/p>\n

N\u00ean kh\u1edfi \u0111\u1ed9ng kho\u1ea3ng 5 ph\u00fat tr\u01b0\u1edbc khi t\u1eadp v\u00e0 d\u00e0nh th\u00eam 5 ph\u00fat cu\u1ed1i \u0111\u1ec3 th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3. Duy tr\u00ec c\u00e1c b\u00e0i t\u1eadp n\u00e0y \u00edt nh\u1ea5t 5 ng\u00e0y m\u1ed7i tu\u1ea7n, k\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 \u0103n l\u00e0nh m\u1ea1nh v\u00e0 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c s\u1ebd gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch ngay c\u1ea3 khi b\u1ea1n kh\u00f4ng ch\u1ea1y b\u1ed9.<\/p>\n

\n
\n
\"3<\/div>\n
\n
\n 3 b\u00e0i t\u1eadp 10 ph\u00fat gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i\n <\/div>\n
\n

Ch\u1ec9 c\u1ea7n 10 ph\u00fat m\u1ed7i ng\u00e0y v\u1edbi nh\u1eefng b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p v\u00e0 duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n, b\u1ea1n v\u1eabn c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00e0 l\u00e0m ch\u1eadm…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
\n

https:\/\/www.24h.com.vn\/dep\/4-bai-tap-tai-nha-tot-cho-tim-ma-khong-can-chay-bo-cho-nguoi-tren-50-tuoi-c78a1784934.html<\/p>\n","protected":false},"excerpt":{"rendered":"

Kh\u00f4ng ph\u1ea3i ai c\u0169ng ph\u00f9 h\u1ee3p v\u1edbi ch\u1ea1y b\u1ed9, \u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u01b0\u1eddi th\u1eeba c\u00e2n, \u0111au kh\u1edbp g\u1ed1i ho\u1eb7c m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n. M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp t\u1ea1i nh\u00e0 d\u01b0\u1edbi \u0111\u00e2y c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, t\u0103ng s\u1ee9c b\u1ec1n v\u00e0 \u0111\u1ed1t ch\u00e1y calo hi\u1ec7u qu\u1ea3 m\u00e0 kh\u00f4ng t\u1ea1o \u00e1p l\u1ef1c<\/p>\n","protected":false},"author":1,"featured_media":10529,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-10528","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/10528","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10528"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/10528\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/10529"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10528"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10528"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10528"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}