{"id":7673,"date":"2025-09-17T11:58:36","date_gmt":"2025-09-17T11:58:36","guid":{"rendered":"https:\/\/onsenaspa.com.vn\/?p=7673"},"modified":"2025-09-22T12:10:20","modified_gmt":"2025-09-22T12:10:20","slug":"nghi-tap-bao-lau-thi-mat-co","status":"publish","type":"post","link":"https:\/\/onsenaspa.com.vn\/en\/nghi-tap-bao-lau-thi-mat-co\/","title":{"rendered":"Ngh\u1ec9 T\u1eadp Bao L\u00e2u Th\u00ec M\u1ea5t C\u01a1? T\u00ecm Hi\u1ec3u B\u00ed Quy\u1ebft Gi\u1eef C\u01a1 B\u1eafp"},"content":{"rendered":"<p dir=\"ltr\" data-pm-slice=\"1 1 []\"><em><strong>Ngh&#7881; t&#7853;p bao l&acirc;u th&igrave; m&#7845;t c&#417;<\/strong> l&agrave; m&#7889;i b&#259;n kho&#259;n c&#7911;a nhi&#7873;u ng&#432;&#7901;i t&#7853;p gym khi ph&#7843;i t&#7841;m d&#7915;ng t&#7853;p luy&#7879;n v&igrave; l&yacute; do s&#7913;c kh&#7887;e, c&ocirc;ng vi&#7879;c ho&#7863;c c&aacute;c y&#7871;u t&#7889; kh&aacute;c. Vi&#7879;c hi&#7875;u r&otilde; th&#7901;i gian v&agrave; c&aacute;ch c&#417; b&#7855;p ph&#7843;n &#7913;ng khi ng&#432;ng t&#7853;p s&#7869; gi&uacute;p b&#7841;n duy tr&igrave; th&agrave;nh qu&#7843;. <a href=\"https:\/\/onsenaspa.com.vn\/\"><strong>Onsena SPA<\/strong><\/a> s&#7869; ph&acirc;n t&iacute;ch chi ti&#7871;t <strong>ngh&#7881; t&#7853;p bao l&acirc;u th&igrave; m&#7845;t c&#417;<\/strong>, t&#7915; c&#417; ch&#7871; c&#417; th&#7875; &#273;&#7871;n m&#7865;o b&#7843;o v&#7879; c&#417; b&#7855;p &#273;&#7875; b&#7841;n t&#7921; tin ti&#7871;p t&#7909;c h&agrave;nh tr&igrave;nh th&#7875; h&igrave;nh.<\/em><\/p>\n<h2 dir=\"ltr\" data-pm-slice=\"1 3 []\">D&#7845;u hi&#7879;u nh&#7853;n bi&#7871;t khi c&#417; b&#7855;p b&#7883; m&#7845;t<\/h2>\n<p dir=\"ltr\">M&#7845;t c&#417; di&#7877;n ra khi kh&#7889;i l&#432;&#7907;ng c&#417; b&#7855;p gi&#7843;m, th&#432;&#7901;ng g&#7863;p &#7903; ng&#432;&#7901;i l&#7899;n tu&#7893;i, ng&#432;&#7901;i m&#7855;c b&#7879;nh m&#7841;n t&iacute;nh ho&#7863;c t&#7853;p luy&#7879;n sai c&aacute;ch. M&#7897;t s&#7889; d&#7845;u hi&#7879;u &#273;i&#7875;n h&igrave;nh bao g&#7891;m:<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>S&#7913;c y&#7871;u<\/strong>: S&#7913;c m&#7841;nh v&agrave; s&#7913;c b&#7873;n gi&#7843;m, c&#7843;m gi&aacute;c m&#7879;t m&#7887;i khi l&agrave;m vi&#7879;c h&agrave;ng ng&agrave;y.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Chu&#7897;t r&uacute;t<\/strong>: T&#259;ng nguy c&#417; chu&#7897;t r&uacute;t, &#273;&#7863;c bi&#7879;t l&agrave; &#7903; ch&acirc;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Bi&#7871;n &#273;&#7893;i c&#417; th&#7875;<\/strong>: C&#417; th&#7875; tr&#7903; n&ecirc;n g&#7847;y g&ograve;, teo t&oacute;p.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Kh&oacute; khi luy&#7879;n t&#7853;p<\/strong>: M&#7879;t h&#417;n, kh&ocirc;ng n&acirc;ng &#273;&#432;&#7907;c t&#7843;i tr&#7885;ng nh&#432; tr&#432;&#7899;c.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Gi&#7843;m c&acirc;n kh&ocirc;ng &#273;&#7883;nh tr&#432;&#7899;c<\/strong>: M&#7845;t c&#417; l&agrave;m t&#259;ng t&#7927; l&#7879; m&#7905;, c&acirc;n n&#7863;ng c&oacute; th&#7875; gi&#7843;m ho&#7863;c kh&ocirc;ng &#273;&#7893;i.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.nhathuoclongchau.com.vn\/unsafe\/800x0\/https:\/\/cms-prod.s3-sgn09.fptcloud.com\/nhan_biet_5_dau_hieu_mat_co_bap_ma_ban_nen_luu_y_3_1b8b8a418f.jpg\" alt=\"Ng&#432;&#7901;i &#273;&agrave;n &ocirc;ng c&#7847;m vai &#273;au, b&ecirc;n c&#7841;nh l&agrave; m&#7897;t ch&acirc;n v&#7899;i tay ch&#7841;m b&#7855;p ch&acirc;n, bi&#7875;u th&#7883; &#273;au nh&#7913;c c&#417; th&#7875;.\" title=\"\"><\/p>\n<p dir=\"ltr\"><em>Tham kh&#7843;o th&ecirc;m <a href=\"https:\/\/onsenaspa.com.vn\/cach-tap-xa-don-cho-nguoi-tay-yeu\/\"><strong>C&aacute;ch T&#7853;p X&agrave; &#272;&#417;n Cho Ng&#432;&#7901;i Tay Y&#7871;u<\/strong><\/a><\/em><\/p>\n<h2 dir=\"ltr\">Th&#7901;i gian ngh&#7881; t&#7853;p bao l&acirc;u th&igrave; m&#7845;t c&#417;?<\/h2>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>Trong 2 tu&#7847;n &#273;&#7847;u<\/strong>: B&#7855;t &#273;&#7847;u c&oacute; s&#7921; thay &#273;&#7893;i v&#7873; k&iacute;ch th&#432;&#7899;c v&agrave; s&#7913;c m&#7841;nh c&#417; b&#7855;p.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Sau 3 tu&#7847;n<\/strong>: C&#417; b&#7855;p b&#7855;t &#273;&#7847;u teo v&agrave; suy y&#7871;u.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Sau 6 tu&#7847;n<\/strong>: M&#7845;t kho&#7843;ng 10% kh&#7889;i l&#432;&#7907;ng c&#417; b&#7855;p.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Sau 12 tu&#7847;n<\/strong>: M&#7845;t ch&#7915;ng 20% kh&#7889;i l&#432;&#7907;ng c&#417;.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>C&aacute;c y&#7871;u t&#7889; &#7843;nh h&#432;&#7903;ng t&#7889;c &#273;&#7897; m&#7845;t c&#417;<\/strong>:<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>M&#7913;c &#273;&#7897; t&#7853;p luy&#7879;n tr&#432;&#7899;c &#273;&oacute;<\/strong>: Ng&#432;&#7901;i th&#432;&#7901;ng xuy&ecirc;n t&#7853;p luy&#7879;n v&#7899;i c&#432;&#7901;ng &#273;&#7897; cao c&oacute; nguy c&#417; m&#7845;t c&#417; nhi&#7873;u khi ngh&#7881;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Tu&#7893;i t&aacute;c<\/strong>: Ng&#432;&#7901;i l&#7899;n tu&#7893;i th&#432;&#7901;ng m&#7845;t c&#417; nhanh h&#417;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>T&igrave;nh tr&#7841;ng s&#7913;c kh&#7887;e<\/strong>: C&aacute;c b&#7879;nh m&#7841;n t&iacute;nh nh&#432; ti&#7875;u &#273;&#432;&#7901;ng, tim m&#7841;ch l&agrave;m t&#259;ng nguy c&#417; m&#7845;t c&#417;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Ch&#7871; &#273;&#7897; &#259;n u&#7889;ng<\/strong>: Thi&#7871;u protein c&oacute; th&#7875; l&agrave;m c&#417; y&#7871;u v&agrave; d&#7877; b&#7883; hao h&#7909;t.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/suckhoedoisong.qltns.mediacdn.vn\/324455921873985536\/2024\/12\/24\/photo-1735026061141-1735026061931877496091.jpeg\" alt=\"C&aacute;nh tay ng&#432;&#7901;i &#273;ang &#273;&#432;&#7907;c &#273;o b&#7857;ng th&#432;&#7899;c d&acirc;y, m&#7897;t tay &#273;ang v&eacute;o ph&#7847;n da &#7903; b&#7855;p tay.\" title=\"\"><\/p>\n<h2 dir=\"ltr\">Nguy&ecirc;n nh&acirc;n d&#7851;n &#273;&#7871;n m&#7845;t c&#417; b&#7855;p<\/h2>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>Tu&#7893;i t&aacute;c<\/strong>: L&atilde;o h&oacute;a l&agrave;m gi&#7843;m s&#7913;c m&#7841;nh v&agrave; &#273;&#7897; &#273;&agrave;n h&#7891;i c&#7911;a c&#417;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Thi&#7871;u ho&#7841;t &#273;&#7897;ng<\/strong>: L&#7889;i s&#7889;ng &iacute;t v&#7853;n &#273;&#7897;ng d&#7877; d&#7851;n &#273;&#7871;n teo c&#417; v&agrave; gi&#7843;m s&#7913;c kh&#7887;e.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>B&#7879;nh l&yacute;<\/strong>: B&#7879;nh Parkinson, b&#7879;nh c&#417;, vi&ecirc;m kh&#7899;p, nhi&#7877;m tr&ugrave;ng g&acirc;y ra m&#7845;t c&#417;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Thi&#7871;u dinh d&#432;&#7905;ng<\/strong>: Thi&#7871;u protein, canxi, vitamin D &#7843;nh h&#432;&#7903;ng &#273;&#7871;n s&#7913;c kh&#7887;e c&#417;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>R&#7889;i lo&#7841;n hormone<\/strong>: Gi&#7843;m testosterone &#7903; nam gi&#7899;i g&acirc;y m&#7845;t c&#417;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Th&oacute;i quen kh&ocirc;ng l&agrave;nh m&#7841;nh<\/strong>: R&#432;&#7907;u, h&uacute;t thu&#7889;c v&agrave; th&#7921;c ph&#7849;m kh&ocirc;ng l&agrave;nh m&#7841;nh c&oacute; th&#7875; l&agrave;m h&#7841;i c&#417; b&#7855;p.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.nhathuoclongchau.com.vn\/unsafe\/800x0\/https:\/\/cms-prod.s3-sgn09.fptcloud.com\/nghi_tap_bao_lau_thi_mat_co_bap_2_b9bf7c5538.jpg\" alt=\"Ng&#432;&#7901;i m&#7863;c &aacute;o tr&#7855;ng &#273;ang ch&#7841;m v&agrave;o c&aacute;nh tay &#273;&#7887;, bi&#7875;u th&#7883; t&igrave;nh tr&#7841;ng &#273;au ho&#7863;c vi&ecirc;m.\" title=\"\"><\/p>\n<h2 dir=\"ltr\">C&oacute; th&#7875; ph&#7909;c h&#7891;i c&#417; &#273;&atilde; m&#7845;t kh&ocirc;ng?<\/h2>\n<p dir=\"ltr\">M&#7845;t c&#417; ho&agrave;n to&agrave;n c&oacute; th&#7875; ph&#7909;c h&#7891;i nh&#7901; v&agrave;o <strong>tr&iacute; nh&#7899; c&#417; b&#7855;p<\/strong>, gi&uacute;p t&aacute;i t&#7841;o c&#417; nhanh h&#417;n so v&#7899;i l&uacute;c &#273;&#7847;u.<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>T&#7889;c &#273;&#7897; ph&#7909;c h&#7891;i<\/strong>: C&#7847;n g&#7845;p 3 l&#7847;n th&#7901;i gian ngh&#7881; ng&#417;i &#273;&#7875; l&#7845;y l&#7841;i c&#417; n&#7871;u ho&agrave;n to&agrave;n ng&#7915;ng ho&#7841;t &#273;&#7897;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Y&#7871;u t&#7889; &#7843;nh h&#432;&#7903;ng<\/strong>: Ph&#7909; thu&#7897;c v&agrave;o t&#7847;n su&#7845;t s&#7917; d&#7909;ng c&#417; b&#7855;p v&agrave; t&igrave;nh tr&#7841;ng c&aacute; nh&acirc;n.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn-img.thethao247.vn\/upload\/nguyetdt\/2019\/08\/10\/tang-co-giam-mo.jpg\" alt=\"Hai h&igrave;nh v&#7869; minh h&#7885;a c&#417; th&#7875; nam gi&#7899;i, m&#7897;t h&igrave;nh th&#7875; hi&#7879;n ng&#432;&#7901;i c&oacute; th&acirc;n h&igrave;nh m&#7853;p, m&#7897;t h&igrave;nh c&oacute; c&#417; b&#7855;p s&#259;n ch&#7855;c.\" title=\"\"><\/p>\n<p dir=\"ltr\"><em>G&#7907;i &yacute; d&agrave;nh cho b&#7841;n <a href=\"https:\/\/onsenaspa.com.vn\/bai-tap-compound\/\"><strong>B&agrave;i T&#7853;p Compound: Top 9 &#272;&#7897;ng T&aacute;c T&#259;ng S&#7913;c M&#7841;nh C&#417; B&#7855;p<\/strong><\/a><\/em><\/p>\n<h2 dir=\"ltr\">Ph&#7843;i l&agrave;m g&igrave; khi ngh&#7881; t&#7853;p &#273;&#7875; kh&ocirc;ng b&#7883; m&#7845;t c&#417;?<\/h2>\n<h3 dir=\"ltr\">T&#7853;p luy&#7879;n v&#7899;i c&#432;&#7901;ng &#273;&#7897; th&#7845;p<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Duy tr&igrave; c&#417; b&#7855;p b&#7857;ng c&aacute;c b&agrave;i t&#7853;p t&#7841;i nh&agrave;, kh&ocirc;ng c&#7847;n qu&aacute; nhi&#7873;u thi&#7871;t b&#7883;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">V&iacute; d&#7909;: T&#7853;p 30 ph&uacute;t, 2-3 l&#7847;n\/tu&#7847;n &#273;&#7875; k&iacute;ch th&iacute;ch c&#417; b&#7855;p.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">Duy tr&igrave; l&#432;&#7907;ng protein<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>L&#432;&#7907;ng khuy&#7871;n ngh&#7883;<\/strong>: 2,2g protein tr&ecirc;n m&#7895;i kg tr&#7885;ng l&#432;&#7907;ng c&#417; th&#7875; (1g m&#7895;i pound).<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>L&#7907;i &iacute;ch<\/strong>: H&#7895; tr&#7907; kh&ocirc;i ph&#7909;c, x&acirc;y d&#7921;ng c&#417; b&#7855;p v&agrave; ng&#259;n c&#417; b&#7883; hao h&#7909;t.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>Ngu&#7891;n protein<\/strong>:<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Th&#7921;c ph&#7849;m: Th&#7883;t n&#7841;c, c&aacute;, tr&#7913;ng, s&#7919;a, h&#7841;t v&agrave; &#273;&#7853;u.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Th&#7921;c ph&#7849;m b&#7893; sung: B&#7897;t protein n&#7871;u c&#7847;n.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">Chuy&#7875;n tr&#7885;ng t&acirc;m<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Chuy&#7875;n sang cardio, yoga, v&agrave; Pilates &#273;&#7875; duy tr&igrave; s&#7913;c kh&#7887;e tim m&#7841;ch, t&iacute;nh linh ho&#7841;t v&agrave; kh&#7843; n&#259;ng v&#7853;n &#273;&#7897;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">L&#7907;i &iacute;ch: Gi&#7843;m m&#7845;t s&#7913;c m&#7841;nh v&agrave; c&#417; b&#7855;p, gi&uacute;p c&#417; th&#7875; thon g&#7885;n, b&#7873;n b&#7881; h&#417;n khi quay l&#7841;i t&#7853;p luy&#7879;n.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">Tr&aacute;nh c&#259;ng th&#7859;ng<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">C&#259;ng th&#7859;ng l&agrave;m t&#259;ng cortisol, c&oacute; th&#7875; g&acirc;y m&#7845;t c&#417;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Gi&#7843;i ph&aacute;p: T&#7853;p yoga v&agrave; thi&#7873;n &#273;&#7875; gi&#7843;m &aacute;p l&#7921;c.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.nhathuoclongchau.com.vn\/unsafe\/2560x0\/filters:quality(90)\/https:\/\/cms-prod.s3-sgn09.fptcloud.com\/34_stress_3068_629c_large_e9fa4f776d.png\" alt=\"Ng&#432;&#7901;i ng&#7891;i tr&#432;&#7899;c m&aacute;y t&iacute;nh, xung quanh c&oacute; nhi&#7873;u tay &#273;&#432;a t&agrave;i li&#7879;u v&agrave; &#273;i&#7879;n tho&#7841;i, th&#7875; hi&#7879;n &aacute;p l&#7921;c c&ocirc;ng vi&#7879;c.\" title=\"\"><\/p>\n<h3 dir=\"ltr\">Ng&#7911; &#273;&#7911; gi&#7845;c<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Ng&#7911; 7-8 ti&#7871;ng m&#7895;i &#273;&ecirc;m &#273;&#7875; h&#7895; tr&#7907; c&#417; th&#7875; ph&#7909;c h&#7891;i v&agrave; x&acirc;y d&#7921;ng c&#417; b&#7855;p.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\"><em>N&#7855;m r&otilde; <strong>ngh&#7881; t&#7853;p bao l&acirc;u th&igrave; m&#7845;t c&#417;<\/strong> gi&uacute;p b&#7841;n x&acirc;y d&#7921;ng k&#7871; ho&#7841;ch duy tr&igrave; c&#417; b&#7855;p hi&#7879;u qu&#7843; ngay c&#7843; khi t&#7841;m d&#7915;ng t&#7853;p luy&#7879;n. V&#7899;i c&aacute;c chi&#7871;n l&#432;&#7907;c dinh d&#432;&#7905;ng v&agrave; ho&#7841;t &#273;&#7897;ng ph&ugrave; h&#7907;p, b&#7841;n c&oacute; th&#7875; gi&#7919; v&#7919;ng th&agrave;nh qu&#7843;. 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