{"id":27170,"date":"2025-06-09T13:00:28","date_gmt":"2025-06-09T06:00:28","guid":{"rendered":"https:\/\/quanghung.name.vn\/suc-khoe\/4-dieu-can-lam-de-co-cot-song-khoe-manh\/"},"modified":"2025-06-09T13:00:28","modified_gmt":"2025-06-09T06:00:28","slug":"4-dieu-can-lam-de-co-cot-song-khoe-manh","status":"publish","type":"post","link":"https:\/\/quanghung.name.vn\/?p=27170","title":{"rendered":"4 \u0111i\u1ec1u c\u1ea7n l\u00e0m \u0111\u1ec3 c\u00f3 c\u1ed9t s\u1ed1ng kh\u1ecfe m\u1ea1nh"},"content":{"rendered":"\n<div class=\"detail-content afcbc-body\" data-role=\"content\" itemprop=\"articleBody\" data-io-article-url=\"https:\/\/thanhnien.vn\/4-dieu-can-lam-de-co-cot-song-khoe-manh-185250606133657146.htm\">\n<div data-check-position=\"body_start\"><\/div>\n<p>Tuy nhi\u00ean, \u0111\u00e2y l\u1ea1i l\u00e0 giai \u0111o\u1ea1n r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 t\u1ea1o c\u00e1c th\u00f3i quen t\u1ed1t gi\u00fap b\u1ea3o v\u1ec7 c\u1ed9t s\u1ed1ng trong su\u1ed1t ph\u1ea7n \u0111\u1eddi c\u00f2n l\u1ea1i. Duy tr\u00ec c\u1ed9t s\u1ed1ng kh\u1ecfe m\u1ea1nh kh\u00f4ng ch\u1ec9 gi\u00fap ph\u00f2ng tr\u00e1nh c\u00e1c ch\u1ee9ng \u0111au l\u01b0ng, tho\u00e1i h\u00f3a m\u00e0 c\u00f2n n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng, gi\u00fap duy tr\u00ec s\u1ef1 linh ho\u1ea1t v\u00e0 s\u1ee9c b\u1ec1n, theo chuy\u00ean trang s\u1ee9c kh\u1ecfe <i>Healthline<\/i> (M\u1ef9).<\/p>\n<figure class=\"VCSortableInPreviewMode\" type=\"Photo\" style=\"\">\n<div><img decoding=\"async\" loading=\"lazy\" data-author=\"\" id=\"img_160768360887693312\" w=\"1024\" h=\"768\" alt=\"4 \u0111i\u1ec1u ng\u01b0\u1eddi trong \u0111\u1ed9 tu\u1ed5i 20, 30 c\u1ea7n l\u00e0m \u0111\u1ec3 c\u1ed9t s\u1ed1ng kh\u1ecfe m\u1ea1nh  - \u1ea2nh 1.\" title=\"\" rel=\"lightbox\" photoid=\"160768360887693312\" src=\"https:\/\/images2.thanhnien.vn\/528068263637045248\/2025\/6\/6\/2-dau-lung-17491915274752106875075.png\" type=\"photo\" style=\"max-width:100%;\" width=\"1024\" height=\"768\"><\/div><figcaption class=\"PhotoCMS_Caption\">\n<p data-placeholder=\"Nh\u1eadp ch\u00fa th\u00edch \u1ea3nh\">N\u00e2ng v\u1eadt n\u1eb7ng kh\u00f4ng \u0111\u00fang t\u01b0 th\u1ebf l\u00e0 nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn g\u00e2y \u0111au l\u01b0ng \u1edf ng\u01b0\u1eddi tr\u1ebb<\/p>\n<\/figcaption><div class=\"PhotoCMS_Author\">\n<p data-placeholder=\"Nh\u1eadp t\u00e1c gi\u1ea3\">\u1ea2NH MINH H\u1eccA: AI<\/p>\n<\/div>\n<\/figure>\n<p>Nguy c\u01a1 t\u1ed5n th\u01b0\u01a1ng c\u1ed9t s\u1ed1ng s\u1ebd t\u0103ng \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi tr\u1ebb l\u00e0m c\u00f4ng vi\u1ec7c v\u0103n ph\u00f2ng, ng\u1ed3i nhi\u1ec1u, \u00edt v\u1eadn \u0111\u1ed9ng v\u00e0 s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh nhi\u1ec1u gi\u1edd. \u0110\u1ec3 c\u1ed9t s\u1ed1ng kh\u1ecfe m\u1ea1nh, \u0111\u1ed3ng th\u1eddi ph\u00f2ng tr\u00e1nh c\u0103ng m\u1ecfi v\u00e0 t\u1ed5n th\u01b0\u01a1ng, ng\u01b0\u1eddi tr\u1ebb c\u1ea7n th\u1ef1c hi\u1ec7n nh\u1eefng \u0111i\u1ec1u sau:<\/p>\n<h2 class=\"\">Gi\u1eef c\u00e2n n\u1eb7ng h\u1ee3p l\u00fd \u0111\u1ec3 b\u1ea3o v\u1ec7 c\u1ed9t s\u1ed1ng kh\u1ecfe m\u1ea1nh v\u00e0 n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng<\/h2>\n<p>Th\u1eeba c\u00e2n, b\u00e9o ph\u00ec l\u00e0m t\u0103ng \u00e1p l\u1ef1c l\u00ean c\u00e1c \u0111\u1ed1t s\u1ed1ng v\u00e0 \u0111\u0129a \u0111\u1ec7m, d\u1eabn \u0111\u1ebfn gia t\u0103ng nguy c\u01a1 tho\u00e1i h\u00f3a c\u1ed9t s\u1ed1ng v\u00e0 \u0111au l\u01b0ng m\u1ea1n t\u00ednh. Theo Trung t\u00e2m Ki\u1ec3m so\u00e1t v\u00e0 Ph\u00f2ng ng\u1eeba d\u1ecbch b\u1ec7nh M\u1ef9, duy tr\u00ec ch\u1ec9 s\u1ed1 kh\u1ed1i c\u01a1 th\u1ec3 (BMI) trong kho\u1ea3ng b\u00ecnh th\u01b0\u1eddng, t\u1ee9c t\u1eeb 18.5 \u0111\u1ebfn d\u01b0\u1edbi 25, gi\u00fap gi\u1ea3m nguy c\u01a1 c\u00e1c b\u1ec7nh v\u1ec1 c\u1ed9t s\u1ed1ng.<\/p>\n<p>Ngo\u00e0i ra, \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi th\u1eeba c\u00e2n ho\u1eb7c b\u00e9o ph\u00ec, gi\u1ea3m c\u00e2n s\u1ebd c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng, gi\u1ea3m \u00e1p l\u1ef1c l\u00ean kh\u1edbp v\u00e0 d\u00e2y ch\u1eb1ng quanh c\u1ed9t s\u1ed1ng, \u0111\u1ed3ng th\u1eddi ng\u0103n ng\u1eeba r\u1ee7i ro vi\u00eam kh\u1edbp v\u00e0 c\u00e1c b\u1ec7nh li\u00ean quan kh\u00e1c.<\/p>\n<h2><b>T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 l\u01b0ng<\/b><\/h2>\n<p>C\u01a1 l\u01b0ng, c\u01a1 b\u1ee5ng v\u00e0 c\u00e1c nh\u00f3m c\u01a1 quanh c\u1ed9t s\u1ed1ng c\u00f3 ch\u1ee9c n\u0103ng n\u00e2ng \u0111\u1ee1 v\u00e0 b\u1ea3o v\u1ec7 c\u1ea5u tr\u00fac c\u1ed9t s\u1ed1ng kh\u1ecfi c\u00e1c t\u1ed5n th\u01b0\u01a1ng. Theo Hi\u1ec7p h\u1ed9i C\u1ed9t s\u1ed1ng M\u1ef9, c\u00e1c b\u00e0i t\u1eadp nh\u01b0 yoga, pilate gi\u00fap t\u0103ng c\u01b0\u1eddng c\u01a1 c\u1ed1t l\u00f5i, gi\u1ea3m nguy c\u01a1 \u0111au l\u01b0ng.<\/p>\n<h2><b>Ch\u00fa \u00fd khi n\u00e2ng v\u1eadt n\u1eb7ng<\/b><\/h2>\n<p>N\u00e2ng v\u1eadt n\u1eb7ng sai t\u01b0 th\u1ebf l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn d\u1eabn \u0111\u1ebfn t\u1ed5n th\u01b0\u01a1ng c\u1ed9t s\u1ed1ng \u1edf ng\u01b0\u1eddi tr\u1ebb. C\u00fai g\u1eadp ng\u01b0\u1eddi \u0111\u1ec3 n\u00e2ng \u0111\u1ed3 thay v\u00ec d\u00f9ng l\u1ef1c t\u1eeb ch\u00e2n s\u1ebd t\u1ea1o \u00e1p l\u1ef1c l\u1edbn l\u00ean \u0111\u0129a \u0111\u1ec7m th\u1eaft l\u01b0ng, d\u1ec5 g\u00e2y tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m ho\u1eb7c c\u0103ng c\u01a1.<\/p>\n<p>C\u00e1c chuy\u00ean gia khuy\u1ebfn c\u00e1o khi n\u00e2ng v\u1eadt n\u1eb7ng, m\u1ecdi ng\u01b0\u1eddi n\u00ean gi\u1eef l\u01b0ng th\u1eb3ng, c\u00fai g\u1ed1i xu\u1ed1ng, s\u1eed d\u1ee5ng s\u1ee9c m\u1ea1nh t\u1eeb ch\u00e2n \u0111\u1ec3 n\u00e2ng v\u1eadt l\u00ean thay v\u00ec l\u01b0ng, \u0111\u1ed3ng th\u1eddi gi\u1eef v\u1eadt g\u1ea7n s\u00e1t ng\u01b0\u1eddi.<\/p>\n<p>Ngo\u00e0i ra, n\u00ean tr\u00e1nh v\u1eb7n ng\u01b0\u1eddi ho\u1eb7c n\u00e2ng v\u1eadt qu\u00e1 n\u1eb7ng m\u1ed9t m\u00ecnh m\u00e0 kh\u00f4ng c\u00f3 s\u1ef1 tr\u1ee3 gi\u00fap. \u0110i\u1ec1u n\u00e0y gi\u00fap b\u1ea3o v\u1ec7 c\u1ed9t s\u1ed1ng kh\u1ecfi nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng \u0111\u1ed9t ng\u1ed9t.<\/p>\n<h2><b>Ng\u1ee7 \u0111\u00fang t\u01b0 th\u1ebf<\/b><\/h2>\n<p>Ng\u1ee7 sai t\u01b0 th\u1ebf ho\u1eb7c s\u1eed d\u1ee5ng n\u1ec7m kh\u00f4ng ph\u00f9 h\u1ee3p s\u1ebd t\u1ea1o \u00e1p l\u1ef1c kh\u00f4ng \u0111\u1ec1u l\u00ean c\u1ed9t s\u1ed1ng, d\u1eabn \u0111\u1ebfn \u0111au m\u1ecfi v\u00e0 c\u0103ng th\u1eb3ng l\u00e2u d\u00e0i. T\u1ed5 ch\u1ee9c y t\u1ebf phi l\u1ee3i nhu\u1eadn Mayo Clinic (M\u1ef9) khuy\u00ean n\u00ean n\u1eb1m ng\u1ee7 \u1edf t\u01b0 th\u1ebf nghi\u00eang ho\u1eb7c n\u1eb1m ng\u1eeda v\u1edbi m\u1ed9t chi\u1ebfc g\u1ed1i h\u1ed7 tr\u1ee3 c\u1ed5 h\u1ee3p l\u00fd, theo <i>Healthline.<\/i><\/p>\n<p><!--Mon Jun 09 2025 10:08:00 GMT+0700 (Indochina Time) -- Mon Jun 09 2025 10:08:00 GMT+0700 (Indochina Time) -- Fri Jun 06 2025 14:15:33 GMT+0700 (Indochina Time)--><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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Duy tr\u00ec c\u1ed9t s\u1ed1ng kh\u1ecfe m\u1ea1nh kh\u00f4ng ch\u1ec9 gi\u00fap ph\u00f2ng tr\u00e1nh c\u00e1c ch\u1ee9ng \u0111au l\u01b0ng, tho\u00e1i h\u00f3a m\u00e0 c\u00f2n n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng, gi\u00fap duy tr\u00ec<\/p>\n","protected":false},"author":1,"featured_media":27171,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"googlesitekit_rrm_CAow44a6DA:productID":"","footnotes":""},"categories":[6],"tags":[1172,2456,58,1942,9136],"class_list":["post-27170","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe","tag-beo-phi","tag-dau-lung","tag-giam-can","tag-thua-can","tag-ton-thuong-cot-song"],"_links":{"self":[{"href":"https:\/\/quanghung.name.vn\/index.php?rest_route=\/wp\/v2\/posts\/27170","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/quanghung.name.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/quanghung.name.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/quanghung.name.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/quanghung.name.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=27170"}],"version-history":[{"count":0,"href":"https:\/\/quanghung.name.vn\/index.php?rest_route=\/wp\/v2\/posts\/27170\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/quanghung.name.vn\/index.php?rest_route=\/wp\/v2\/media\/27171"}],"wp:attachment":[{"href":"https:\/\/quanghung.name.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=27170"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/quanghung.name.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=27170"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/quanghung.name.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=27170"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}