{"id":15964,"date":"2026-09-08T17:47:20","date_gmt":"2026-09-08T10:47:20","guid":{"rendered":"https:\/\/useful.vn\/?p=15964"},"modified":"2026-09-08T17:47:20","modified_gmt":"2026-09-08T10:47:20","slug":"thoi-quen-giup-bac-si-u50-het-mo-mau-giam-mo-bung","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=15964","title":{"rendered":"Th\u00f3i quen gi\u00fap b\u00e1c s\u0129 U50 h\u1ebft m\u1ee1 m\u00e1u, gi\u1ea3m m\u1ee1 b\u1ee5ng"},"content":{"rendered":"
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\n T\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n v\u00e0 \u0111i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n, b\u00e1c s\u0129 U50 c\u00f3 v\u00f2ng eo thon g\u1ecdn, c\u01a1 b\u1ee5ng s\u1ed1 11 r\u00f5 n\u00e9t \u0111\u1ed3ng th\u1eddi \u0111\u01b0a m\u1ee1 m\u00e1u v\u1ec1 ng\u01b0\u1ee1ng b\u00ecnh th\u01b0\u1eddng. <\/strong><\/h2>\n

B\u00e1c s\u0129 Liu Bili, 47 tu\u1ed5i, hi\u1ec7n l\u00e0 Tr\u01b0\u1edfng khoa Si\u00eau \u00e2m Ch\u1ea9n \u0111o\u00e1n H\u00ecnh \u1ea3nh t\u1ea1i B\u1ec7nh vi\u1ec7n Y h\u1ecdc C\u1ed5 truy\u1ec1n H\u00e0ng Ch\u00e2u, Trung Qu\u1ed1c. G\u1ea7n \u0111\u00e2y, c\u00f4 thu h\u00fat s\u1ef1 ch\u00fa \u00fd tr\u00ean m\u1ea1ng x\u00e3 h\u1ed9i khi chia s\u1ebb th\u00e0nh qu\u1ea3 sau 365 ng\u00e0y t\u1eadp kh\u00e1ng l\u1ef1c t\u1ea1i nh\u00e0. Kh\u00f4ng ch\u1ec9 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng, n\u1eef b\u00e1c s\u0129 cho bi\u1ebft c\u00e1c ch\u1ec9 s\u1ed1 m\u1ee1 m\u00e1u, cholesterol v\u00e0 LDL-C c\u0169ng tr\u1edf v\u1ec1 m\u1ee9c b\u00ecnh th\u01b0\u1eddng.<\/p>\n

Trong nh\u1eefng b\u1ee9c \u1ea3nh \u0111\u01b0\u1ee3c \u0111\u0103ng t\u1ea3i, Liu Bili g\u00e2y \u1ea5n t\u01b0\u1ee3ng v\u1edbi v\u00f2ng eo g\u1ecdn, ph\u1ea7n b\u1ee5ng s\u0103n ch\u1eafc v\u00e0 c\u01a1 b\u1ee5ng s\u1ed1 11 hi\u1ec7n r\u00f5. Thay v\u00ec \u00e9p c\u00e2n hay nh\u1ecbn \u0103n, n\u1eef b\u00e1c s\u0129 l\u1ef1a ch\u1ecdn duy tr\u00ec v\u1eadn \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n, \u01b0u ti\u00ean c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh v\u00e0 \u0111i\u1ec1u ch\u1ec9nh m\u1ed9t s\u1ed1 th\u00f3i quen \u0103n u\u1ed1ng.<\/p>\n

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\"V\u00f2ng<\/span><\/div>\n
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<\/div>\n<\/div>\n<\/div>\n<\/div>\n

V\u00f2ng hai c\u1ee7a b\u00e1c s\u0129 Liu thay \u0111\u1ed5i r\u00f5 r\u1ec7t sau khi ki\u00ean tr\u00ec \u0103n u\u1ed1ng \u0111i\u1ec1u \u0111\u1ed9, t\u1eadp luy\u1ec7n khoa h\u1ecdc.<\/p>\n

T\u1eadp kh\u00e1ng l\u1ef1c \u0111\u1ec3 t\u0103ng c\u01a1, gi\u1ea3m m\u1ee1<\/strong><\/h3>\n

Theo Liu Bili, khi ph\u00e1t hi\u1ec7n m\u1ee1 m\u00e1u cao, t\u0103ng c\u00e2n ho\u1eb7c th\u1ec3 l\u1ef1c gi\u1ea3m s\u00fat, nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng l\u1ef1a ch\u1ecdn \u0111i b\u1ed9 ho\u1eb7c ch\u1ea1y b\u1ed9. Tuy nhi\u00ean, c\u00f4 cho r\u1eb1ng cardio ch\u1ec9 l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a qu\u00e1 tr\u00ecnh c\u1ea3i thi\u1ec7n th\u1ec3 ch\u1ea5t, b\u00ean c\u1ea1nh \u0111\u00f3 c\u1ea7n k\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp kh\u00e1ng l\u1ef1c nh\u01b0 squat, ch\u1ed1ng \u0111\u1ea9y, n\u00e2ng t\u1ea1 ho\u1eb7c s\u1eed d\u1ee5ng d\u00e2y \u0111\u00e0n h\u1ed3i.<\/p>\n

T\u1eadp s\u1ee9c m\u1ea1nh gi\u00fap duy tr\u00ec v\u00e0 gia t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp, \u0111\u1ed3ng th\u1eddi h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t. V\u1edbi ph\u1ee5 n\u1eef b\u01b0\u1edbc v\u00e0o \u0111\u1ed9 tu\u1ed5i trung ni\u00ean, vi\u1ec7c duy tr\u00ec c\u01a1 b\u1eafp c\u00f2n c\u00f3 \u00fd ngh\u0129a trong vi\u1ec7c h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng m\u1ea5t c\u01a1 theo tu\u1ed5i t\u00e1c.<\/p>\n

Liu Bili x\u00e2y d\u1ef1ng l\u1ecbch t\u1eadp xoay v\u00f2ng, d\u00e0nh kho\u1ea3ng m\u1ed9t gi\u1edd m\u1ed7i bu\u1ed5i v\u00e0 duy tr\u00ec kho\u1ea3ng s\u00e1u ng\u00e0y m\u1ed7i tu\u1ea7n. C\u00f4 l\u1ea7n l\u01b0\u1ee3t t\u1eadp to\u00e0n th\u00e2n, m\u00f4ng – \u0111\u00f9i, vai – l\u01b0ng v\u00e0 nh\u00f3m c\u01a1 trung t\u00e2m.<\/p>\n

C\u1ee5 th\u1ec3, th\u1ee9 Hai c\u00f4 t\u1eadp k\u00edch ho\u1ea1t to\u00e0n th\u00e2n, th\u1ee9 Ba t\u1eadp m\u00f4ng v\u00e0 \u0111\u00f9i. Th\u1ee9 T\u01b0 d\u00e0nh cho vai v\u00e0 l\u01b0ng. Th\u1ee9 N\u0103m t\u1eadp c\u01a1 core. Th\u1ee9 S\u00e1u ngh\u1ec9 ho\u00e0n to\u00e0n, sau \u0111\u00f3 ti\u1ebfp t\u1ee5c xoay v\u00f2ng c\u00e1c nh\u00f3m c\u01a1 v\u00e0o cu\u1ed1i tu\u1ea7n. Vi\u1ec7c chia nh\u1ecf c\u00e1c nh\u00f3m c\u01a1 gi\u00fap c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i, h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng t\u1eadp qu\u00e1 s\u1ee9c. V\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, n\u1eef b\u00e1c s\u0129 khuy\u1ebfn ngh\u1ecb duy tr\u00ec t\u1eeb 3 bu\u1ed5i m\u1ed7i tu\u1ea7n t\u00f9y th\u1ec3 tr\u1ea1ng, thay v\u00ec \u0111\u1eb7t m\u1ee5c ti\u00eau qu\u00e1 cao ngay t\u1eeb \u0111\u1ea7u.<\/p>\n

Kh\u00f4ng nh\u1ecbn \u0103n \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong><\/h3>\n

M\u1ed9t trong nh\u1eefng \u0111i\u1ec3m \u0111\u00e1ng ch\u00fa \u00fd trong c\u00e1ch gi\u1eef d\u00e1ng c\u1ee7a Liu Bili l\u00e0 c\u00f4 kh\u00f4ng theo ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang kh\u1eaft khe. N\u1eef b\u00e1c s\u0129 cho r\u1eb1ng c\u1eaft gi\u1ea3m th\u1ee9c \u0103n qu\u00e1 m\u1ee9c c\u00f3 th\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 m\u1ea5t c\u1ea3 c\u01a1 b\u1eafp, trong khi m\u1ee5c ti\u00eau c\u1ee7a t\u1eadp luy\u1ec7n l\u00e0 x\u00e2y d\u1ef1ng c\u01a1 v\u00e0 gi\u1ea3m l\u01b0\u1ee3ng m\u1ee1 d\u01b0 th\u1eeba. Thay v\u00ec nh\u1ecbn \u0103n, c\u00f4 t\u1eadp trung v\u00e0o hai thay \u0111\u1ed5i \u0111\u01a1n gi\u1ea3n.<\/p>\n

Bu\u1ed5i t\u1ed1i, Liu Bili thay c\u01a1m tr\u1eafng b\u1eb1ng c\u00e1c lo\u1ea1i ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t ho\u1eb7c tinh b\u1ed9t gi\u00e0u ch\u1ea5t x\u01a1 nh\u01b0 g\u1ea1o l\u1ee9t, y\u1ebfn m\u1ea1ch, khoai lang, ng\u00f4. Nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y gi\u00fap t\u1ea1o c\u1ea3m gi\u00e1c no l\u00e2u h\u01a1n v\u00e0 h\u1ea1n ch\u1ebf vi\u1ec7c n\u1ea1p qu\u00e1 nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng.<\/p>\n

\"Theo<\/span><\/p>\n

Theo Liu Bili, dinh d\u01b0\u1ee1ng c\u00e2n b\u1eb1ng v\u00e0 kh\u1ea3 n\u0103ng duy tr\u00ec l\u00e2u d\u00e0i quan tr\u1ecdng h\u01a1n m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang h\u00e0 kh\u1eafc.<\/p>\n

N\u1eef b\u00e1c s\u0129 c\u0169ng lo\u1ea1i b\u1ecf \u0111\u1ed3 \u0103n v\u1eb7t v\u00e0 \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng kh\u1ecfi th\u1ef1c \u0111\u01a1n. Trong c\u00e1c b\u1eefa \u0103n th\u01b0\u1eddng ng\u00e0y, tr\u1ee9ng, s\u1eefa t\u01b0\u01a1i v\u00e0 rau xanh \u0111\u01b0\u1ee3c duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n. C\u00f4 kh\u00f4ng y\u00eau c\u1ea7u b\u1ea3n th\u00e2n ph\u1ea3i t\u00ednh to\u00e1n qu\u00e1 chi li t\u1eebng gram th\u1ef1c ph\u1ea9m m\u00e0 ch\u00fa tr\u1ecdng \u0111\u1ea3m b\u1ea3o m\u1ed7i b\u1eefa c\u00f3 ngu\u1ed3n protein nh\u01b0 th\u1ecbt n\u1ea1c, tr\u1ee9ng, s\u1eefa ho\u1eb7c c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1eadu n\u00e0nh.<\/p>\n

T\u1eadp \u0111\u1ec1u nh\u01b0ng kh\u00f4ng \u00e9p c\u01a1 th\u1ec3<\/strong><\/h3>\n

\u0110\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng, Liu Bili \u0111\u1eb7c bi\u1ec7t ch\u00fa tr\u1ecdng k\u1ef9 thu\u1eadt v\u00e0 kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i. C\u00f4 ph\u00e2n bi\u1ec7t r\u00f5 c\u1ea3m gi\u00e1c m\u1ecfi c\u01a1 sau t\u1eadp v\u1edbi nh\u1eefng c\u01a1n \u0111au b\u1ea5t th\u01b0\u1eddng \u1edf kh\u1edbp ho\u1eb7c g\u00e2n. N\u1ebfu xu\u1ea5t hi\u1ec7n \u0111au nh\u00f3i, bu\u1ed1t ho\u1eb7c kh\u00f3 ch\u1ecbu b\u1ea5t th\u01b0\u1eddng, ng\u01b0\u1eddi t\u1eadp n\u00ean d\u1eebng l\u1ea1i thay v\u00ec c\u1ed1 ho\u00e0n th\u00e0nh b\u00e0i t\u1eadp.<\/p>\n

N\u1eef b\u00e1c s\u0129 c\u0169ng khuy\u00ean nh\u1eefng ng\u01b0\u1eddi t\u1eadp t\u1ea1i nh\u00e0 n\u00ean l\u1ef1a ch\u1ecdn video h\u01b0\u1edbng d\u1eabn c\u00f3 gi\u1ea3i th\u00edch r\u00f5 nh\u00f3m c\u01a1 \u0111\u01b0\u1ee3c t\u00e1c \u0111\u1ed9ng v\u00e0 k\u1ef9 thu\u1eadt th\u1ef1c hi\u1ec7n, thay v\u00ec b\u1eaft ch\u01b0\u1edbc \u0111\u1ed9ng t\u00e1c m\u1ed9t c\u00e1ch m\u00e1y m\u00f3c. \u0110\u1eb7c bi\u1ec7t, c\u00f4 kh\u00f4ng \u00e9p b\u1ea3n th\u00e2n t\u1eadp n\u1eb7ng trong nh\u1eefng ng\u00e0y c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi ho\u1eb7c kh\u00f4ng kh\u1ecfe. Khi \u0111\u00f3, ngh\u1ec9 ng\u01a1i ho\u1eb7c gi\u00e3n c\u01a1 nh\u1eb9 nh\u00e0ng c\u00f3 th\u1ec3 ph\u00f9 h\u1ee3p h\u01a1n vi\u1ec7c c\u1ed1 ho\u00e0n th\u00e0nh gi\u00e1o \u00e1n.<\/p>\n

\"B\u00e1c<\/span><\/p>\n

B\u00e1c s\u0129 Liu n\u00f3i vi\u1ec7c duy tr\u00ec t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n quan tr\u1ecdng h\u01a1n l\u00e0 ham t\u1eadp n\u1eb7ng, t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao.<\/p>\n

Sau m\u1ed9t n\u0103m duy tr\u00ec th\u00f3i quen, Liu Bili kh\u00f4ng ch\u1ec9 c\u00f3 v\u00f2ng eo s\u0103n ch\u1eafc h\u01a1n m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n c\u00e1c ch\u1ec9 s\u1ed1 chuy\u1ec3n h\u00f3a. C\u00e2u chuy\u1ec7n c\u1ee7a n\u1eef b\u00e1c s\u0129 cho th\u1ea5y \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng v\u00e0 gi\u1eef v\u00f3c d\u00e1ng \u1edf tu\u1ed5i trung ni\u00ean, kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i b\u1eaft \u0111\u1ea7u b\u1eb1ng nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p kh\u1eafc nghi\u1ec7t. T\u1eadp s\u1ee9c m\u1ea1nh \u0111\u1ec1u \u0111\u1eb7n, \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng v\u00e0 duy tr\u00ec k\u1ef7 lu\u1eadt trong th\u1eddi gian d\u00e0i m\u1edbi l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng.<\/p>\n

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\n 5 hi\u1ec3u l\u1ea7m khi\u1ebfn ph\u1ee5 n\u1eef trung ni\u00ean kh\u00f3 gi\u1ea3m m\u1ee1 b\u1ee5ng h\u01a1n\n <\/div>\n
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Sau tu\u1ed5i 40, nhi\u1ec1u ph\u1ee5 n\u1eef v\u1eabn kh\u00f3 gi\u1ea3m m\u1ee1 b\u1ee5ng d\u00f9 \u0103n ki\u00eang, t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, b\u1edfi c\u00f3 th\u1ec3 \u0111ang m\u1eafc nh\u1eefng hi\u1ec3u l\u1ea7m ph\u1ed5 bi\u1ebfn v\u1ec1 gi\u1ea3m c\u00e2n.<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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https:\/\/www.24h.com.vn\/dep\/thoi-quen-giup-bac-si-u50-het-mo-mau-giam-mo-bung-c78a1790781.html<\/p>\n","protected":false},"excerpt":{"rendered":"

T\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n v\u00e0 \u0111i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n, b\u00e1c s\u0129 U50 c\u00f3 v\u00f2ng eo thon g\u1ecdn, c\u01a1 b\u1ee5ng s\u1ed1 11 r\u00f5 n\u00e9t \u0111\u1ed3ng th\u1eddi \u0111\u01b0a m\u1ee1 m\u00e1u v\u1ec1 ng\u01b0\u1ee1ng b\u00ecnh th\u01b0\u1eddng. B\u00e1c s\u0129 Liu Bili, 47 tu\u1ed5i, hi\u1ec7n l\u00e0 Tr\u01b0\u1edfng khoa Si\u00eau \u00e2m Ch\u1ea9n \u0111o\u00e1n H\u00ecnh \u1ea3nh t\u1ea1i B\u1ec7nh vi\u1ec7n Y h\u1ecdc C\u1ed5<\/p>\n","protected":false},"author":1,"featured_media":15965,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-15964","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\/15964","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=15964"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/15964\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/15965"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15964"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15964"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15964"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}