{"id":24978,"date":"2025-06-06T23:07:40","date_gmt":"2025-06-06T16:07:40","guid":{"rendered":"https:\/\/quanghung.name.vn\/suc-khoe\/loi-ich-cua-tap-ta\/"},"modified":"2025-06-06T23:07:40","modified_gmt":"2025-06-06T16:07:40","slug":"loi-ich-cua-tap-ta","status":"publish","type":"post","link":"https:\/\/quanghung.name.vn\/?p=24978","title":{"rendered":"L\u1ee3i \u00edch c\u1ee7a t\u1eadp t\u1ea1"},"content":{"rendered":"\n<div class=\"detail-content afcbc-body\" data-role=\"content\" itemprop=\"articleBody\" data-io-article-url=\"https:\/\/thanhnien.vn\/loi-ich-cua-tap-ta-185250605134820775.htm\">\n<div data-check-position=\"body_start\"><\/div>\n<p data-id-seo=\"paragraphs-0\">T\u1eadp t\u1ea1, c\u00f2n g\u1ecdi l\u00e0 t\u1eadp s\u1ee9c m\u1ea1nh ho\u1eb7c kh\u00e1ng l\u1ef1c, l\u00e0 ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3. \u0110\u1ec3 kh\u1ecfe m\u1ea1nh, ng\u01b0\u1eddi t\u1eadp kh\u00f4ng c\u1ea7n ph\u1ea3i \u0111\u1ebfn ph\u00f2ng gym m\u1ed7i ng\u00e0y m\u00e0 ch\u1ec9 c\u1ea7n t\u1eadp \u00edt nh\u1ea5t 2-3 bu\u1ed5i\/tu\u1ea7n l\u00e0 \u0111\u1ee7, theo chuy\u00ean trang s\u1ee9c kh\u1ecfe <i>Healthline<\/i> (M\u1ef9).<\/p>\n<figure class=\"VCSortableInPreviewMode\" type=\"Photo\" style=\"\">\n<div data-alt=\"Alt SEO:  - \u1ea2nh 1.\" title=\" - \u1ea2nh 1.\" data-is-must-clean-attr=\"true\"><img decoding=\"async\" loading=\"lazy\" data-author=\"\" id=\"img_160588898516676608\" w=\"1024\" h=\"768\" alt=\"L\u1ee3i \u00edch c\u1ee7a t\u1eadp t\u1ea1- \u1ea2nh 1.\" title=\"L\u1ee3i \u00edch c\u1ee7a t\u1eadp t\u1ea1- \u1ea2nh 1.\" rel=\"lightbox\" photoid=\"160588898516676608\" src=\"https:\/\/images2.thanhnien.vn\/528068263637045248\/2025\/6\/5\/1-nang-ta-1749105952068934411589.png\" type=\"photo\" style=\"max-width:100%;\" width=\"1024\" height=\"768\" data-id-seo=\"image-0\" data-is-alt-modified=\"true\"><\/div><figcaption class=\"PhotoCMS_Caption\">\n<p data-placeholder=\"Nh\u1eadp ch\u00fa th\u00edch \u1ea3nh\" class=\"NLPlaceholderShow\">N\u00e2ng t\u1ea1 c\u00f3 kh\u1ea3 n\u0103ng gi\u00fap c\u1ea3i thi\u1ec7n m\u1ee9c \u0111\u1ed9 tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u<\/p>\n<\/figcaption><div class=\"PhotoCMS_Author\">\n<p data-placeholder=\"Nh\u1eadp t\u00e1c gi\u1ea3\" class=\"NLPlaceholderShow\">\u1ea2NH: AI<\/p>\n<\/div>\n<\/figure>\n<p data-id-seo=\"paragraphs-3\">Ng\u01b0\u1eddi m\u1eafc nh\u1eefng v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe sau s\u1ebd kh\u1ecfe h\u01a1n nh\u1edd t\u1eadp t\u1ea1.<b><\/b><\/p>\n<h2 data-id-seo=\"h2-0\"><b>Ti\u1ec3u \u0111\u01b0\u1eddng, ti\u1ec1n ti\u1ec3u \u0111\u01b0\u1eddng<\/b><\/h2>\n<p data-id-seo=\"paragraphs-4\">T\u1eadp t\u1ea1 gi\u00fap c\u01a1 b\u1eafp s\u1eed d\u1ee5ng nhi\u1ec1u \u0111\u01b0\u1eddng glucose h\u01a1n \u0111\u1ec3 t\u1ea1o n\u0103ng l\u01b0\u1ee3ng, t\u1eeb \u0111\u00f3 l\u00e0m gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u. M\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean chuy\u00ean san <i>Journal of Diabetes Investigation<\/i> cho th\u1ea5y vi\u1ec7c t\u1eadp t\u1ea1 c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft \u1edf nh\u1eefng ng\u01b0\u1eddi b\u1ecb ti\u1ec1n ti\u1ec3u \u0111\u01b0\u1eddng, ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2.<\/p>\n<p data-id-seo=\"paragraphs-5\">H\u01a1n n\u1eefa, Hi\u1ec7p h\u1ed9i Ti\u1ec3u \u0111\u01b0\u1eddng M\u1ef9 (ADA) khuy\u1ebfn ngh\u1ecb ng\u01b0\u1eddi b\u1ec7nh n\u00ean t\u1eadp s\u1ee9c m\u1ea1nh \u00edt nh\u1ea5t 2 l\u1ea7n\/tu\u1ea7n nh\u01b0 m\u1ed9t ph\u1ea7n c\u1ee7a k\u1ebf ho\u1ea1ch ki\u1ec3m so\u00e1t b\u1ec7nh. C\u01a1 b\u1eafp ph\u00e1t tri\u1ec3n l\u1edbn h\u01a1n c\u00f2n gi\u00fap \u0111\u1ed1t calo hi\u1ec7u qu\u1ea3 h\u01a1n, gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng. \u0110\u00e2y v\u1ed1n l\u00e0 y\u1ebfu t\u1ed1 nguy c\u01a1 l\u1edbn \u0111\u1ed1i v\u1edbi ti\u1ec3u \u0111\u01b0\u1eddng.<\/p>\n<div class=\"VCSortableInPreviewMode\" type=\"VideoStream\" embed-type=\"4\" data-width=\"600px\" data-height=\"400px\" data-vid=\"thanhnien.mediacdn.vn\/325084952045817856\/2025\/6\/6\/can-lam-gi-de-bao-ve-minh-truoc-dich-benh-covid-19--1749193651510865617778.mp4\" data-info=\"0beb7c0fcafd2d3b7d0701d4522d5d94\" data-autoplay=\"false\" data-removedlogo=\"false\" data-location=\"\" data-displaymode=\"0\" data-thumb=\"https:\/\/thanhnien.mediacdn.vn\/325084952045817856\/2025\/6\/6\/base64-17491937197572089121306.png\" data-contentid=\"\" data-namespace=\"thanhnien\" data-originalid=\"\">\n<div class=\"VideoCMS_Caption\">\n<p class=\"NLPlaceholderShow\" data-placeholder=\"[nh\u1eadp ch\u00fa th\u00edch]\" style=\"text-align: center;\">Ca\u0302\u0300n la\u0300m gi\u0300 \u0111e\u0302\u0309 ba\u0309o ve\u0323\u0302 mi\u0300nh tru\u031bo\u031b\u0301c di\u0323ch be\u0323\u0302nh Covid-19 <\/p>\n<\/div>\n<\/div>\n<h2 data-id-seo=\"h2-1\">T\u1eadp t\u1ea1\u00a0gi\u1ea3m \u0111\u00e1ng k\u1ec3 m\u1ee9c \u0111\u1ed9 tr\u1ea7m c\u1ea3m, lo \u00e2u<\/h2>\n<p data-id-seo=\"paragraphs-6\">Nhi\u1ec1u nghi\u00ean c\u1ee9u \u0111\u00e3 kh\u1eb3ng \u0111\u1ecbnh l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe t\u00e2m l\u00fd t\u1eeb t\u1eadp t\u1ea1. Nghi\u00ean c\u1ee9u tr\u00ean chuy\u00ean san <i>JAMA Psychiatry <\/i>cho th\u1ea5y c\u00e1c b\u00e0i t\u1eadp n\u00e2ng t\u1ea1 c\u00f3 th\u1ec3 gi\u1ea3m \u0111\u00e1ng k\u1ec3 m\u1ee9c \u0111\u1ed9 tr\u1ea7m c\u1ea3m, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi t\u00e1c d\u1ee5ng c\u1ee7a thu\u1ed1c ch\u1ed1ng tr\u1ea7m c\u1ea3m nh\u1eb9 \u0111\u1ebfn trung b\u00ecnh. Ngo\u00e0i ra, t\u1eadp s\u1ee9c m\u1ea1nh c\u00f2n gi\u00fap gi\u1ea3i ph\u00f3ng endorphin, ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m \u0111au v\u00e0 t\u1ea1o c\u1ea3m gi\u00e1c h\u1ea1nh ph\u00fac. <\/p>\n<h2 data-id-seo=\"h2-2\"><b>Gi\u1ea3m \u0111au l\u01b0ng<\/b><\/h2>\n<p data-id-seo=\"paragraphs-7\">\u0110au l\u01b0ng m\u1ea1n t\u00ednh l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn nh\u1ea5t l\u00e0m suy gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng s\u1ed1ng. C\u00e1c chuy\u00ean gia cho bi\u1ebft t\u1eadp luy\u1ec7n n\u00e2ng t\u1ea1 gi\u1ea3m \u0111au l\u01b0ng d\u01b0\u1edbi \u0111\u00e1ng k\u1ec3 nh\u1edd c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng c\u01a1 l\u01b0ng.<\/p>\n<p data-id-seo=\"paragraphs-8\">C\u00e1c b\u00e0i t\u1eadp nh\u01b0 deadlift, bridge ho\u1eb7c bird-dog n\u1ebfu \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt s\u1ebd gi\u00fap t\u0103ng s\u1ef1 d\u1ebbo dai c\u1ee7a nh\u00f3m c\u01a1 c\u1ed1t l\u00f5i, h\u1ed7 tr\u1ee3 c\u1ed9t s\u1ed1ng v\u00e0 gi\u1ea3m \u00e1p l\u1ef1c l\u00ean \u0111\u0129a \u0111\u1ec7m. Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n, ng\u01b0\u1eddi b\u1ec7nh c\u1ea7n t\u1eadp d\u01b0\u1edbi s\u1ef1 h\u01b0\u1edbng d\u1eabn c\u1ee7a chuy\u00ean gia v\u1eadt l\u00fd tr\u1ecb li\u1ec7u ho\u1eb7c hu\u1ea5n luy\u1ec7n vi\u00ean.<\/p>\n<h2 data-id-seo=\"h2-3\"><b>Vi\u00eam kh\u1edbp<\/b><\/h2>\n<p data-id-seo=\"paragraphs-9\">Tr\u00e1i v\u1edbi suy ngh\u0129 r\u1eb1ng ng\u01b0\u1eddi r\u1eb1ng vi\u00eam kh\u1edbp n\u00ean tr\u00e1nh v\u1eadn \u0111\u1ed9ng m\u1ea1nh, nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y t\u1eadp t\u1ea1 \u0111\u00fang c\u00e1ch l\u1ea1i gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u1ed9 linh ho\u1ea1t v\u00e0 gi\u1ea3m \u0111au c\u1ee9ng kh\u1edbp do vi\u00eam kh\u1edbp. <\/p>\n<p data-id-seo=\"paragraphs-10\">Nguy\u00ean nh\u00e2n l\u00e0 do c\u00e1c b\u00e0i t\u1eadp t\u0103ng s\u1ee9c m\u1ea1nh b\u1ea3o v\u1ec7 kh\u1edbp b\u1eb1ng c\u00e1ch t\u0103ng c\u01b0\u1eddng c\u00e1c c\u01a1 xung quanh. Ng\u01b0\u1eddi b\u1ecb vi\u00eam kh\u1edbp n\u00ean t\u1eadp luy\u1ec7n d\u01b0\u1edbi s\u1ef1 h\u01b0\u1edbng d\u1eabn c\u1ee7a chuy\u00ean gia, b\u1eaft \u0111\u1ea7u t\u1eeb nh\u1eb9 v\u1edbi d\u00e2y kh\u00e1ng l\u1ef1c ho\u1eb7c t\u1ea1 nh\u1ecf, sau \u0111\u00f3 t\u0103ng d\u1ea7n \u0111\u1ed9 kh\u00f3, theo <i>Healthline<\/i>.<\/p>\n<p><!--Fri Jun 06 2025 00:07:00 GMT+0700 (GMT+07:00) -- Fri Jun 06 2025 00:07:00 GMT+0700 (GMT+07:00) -- Thu Jun 05 2025 22:11:25 GMT+0700 (GMT+07:00)--><br \/>\n                                        <script>\n    \/\/Ch\u00e8n ads gi\u1eefa b\u00e0i\n    (runinit = window.runinit || []).push(function () {\n        \/\/N\u1ebfu k ch\u1ea1y ads th\u00ec return\n        if (typeof _chkPrLink != 'undefined' && _chkPrLink)\n            return;\n        var mutexAds=\"<zone id=\"l2srqb41\">\";\n        var content = $('[data-role=\"content\"]');\n        if (content.length > 0) {\n            var childNodes = content[0].childNodes;\n            for (i = 0; i < childNodes.length; i++) {\n                var childNode = childNodes[i];\n\n                var isPhotoOrVideo = false;\n                if (childNode.nodeName.toLowerCase() == 'div') {\n                    \/\/ kiem tra xem co la anh khong?\n                    var type = $(childNode).attr('class') + '';\n\n                    if (type.indexOf('VCSortableInPreviewMode') >= 0) {\n                        isPhotoOrVideo = true;\n                    }\n                }\n                try {\n                    if ((i >= childNodes.length \/ 2 - 1) && (i < childNodes.length \/ 2) &#038;&#038; !isPhotoOrVideo) {\n                        if (i <= childNodes.length - 3) {\n                            childNode.after(htmlToElement(mutexAds));\n                            arfAsync.push(\"l2srqb41\");\n                        }\n                        break;\n                    }\n                }\n                catch (e) { }\n            }\n        }\n    });\n    function htmlToElement(html) {\n        var template = document.createElement('template');\n        template.innerHTML = html;\n        return template.content.firstChild;\n    }\n<\/script><\/p>\n<p>                                        <!-- Box D\u00e0nh cho b\u1ea1n - Gi\u1eefa b\u00e0i--><br \/>\n                                    <!-- Begin Dable In_article \/ For inquiries, visit http:\/\/dable.io --><\/p>\n<div id=\"dablewidget_QXedqQel\" data-widget_id=\"QXedqQel\">\n                    <script>\n                        if (pageSettings.allow3rd && (typeof _isAdsHidden === 'undefined' || !_isAdsHidden)) {                \n                            if (!laNuocNgoai) {\n                                    \/\/dable\n                                (function (d, a, b, l, e, _) {\n                                    if (d[b] && d[b].q) return;\n                                    d[b] = function () {\n                                        (d[b].q = d[b].q || []).push(arguments)\n                                    };\n                                    e = a.createElement(l);\n                                    e.async = 1;\n                                    e.charset=\"utf-8\";\n                                    e.src=\"\n                                    _ = a.getElementsByTagName(l)[0];\n                                    _.parentNode.insertBefore(e, _);\n                                })(window, document, 'dable', 'script');\n                                dable('sendLogOnce');\n                                dable('renderWidget', 'dablewidget_QXedqQel');\n                            }\n                        }\n                    <\/script>\n                <\/div>\n<p>                <!-- End In_article \/ For inquiries, visit http:\/\/dable.io --><\/p>\n<p>        <script type=\"text\/javascript\">  \n            if (pageSettings.allow3rd && (typeof _isAdsHidden === 'undefined' || !_isAdsHidden)) {                \n                if (laNuocNgoai) {\n                    \/\/taboola\n                    var elements = Array.from(document.querySelectorAll('div.detail-cmain figure')).concat(Array.from(document.querySelectorAll('div.detail-cmain p')).filter(p => !p.closest('figure')));\n                    elements.sort((a, b) => (a === b ? 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