{"id":2591,"date":"2024-09-28T01:40:31","date_gmt":"2024-09-27T18:40:31","guid":{"rendered":"https:\/\/theducbangtam.com.vn\/dao-tao-hlv-phat-trien-chieu-cao\/?p=2591"},"modified":"2024-09-28T01:40:31","modified_gmt":"2024-09-27T18:40:31","slug":"an-gi-truoc-khi-tap-the-duc","status":"publish","type":"post","link":"https:\/\/theducbangtam.com.vn\/dao-tao-hlv-phat-trien-chieu-cao\/an-gi-truoc-khi-tap-the-duc\/","title":{"rendered":"\u0102n G\u00ec Tr\u01b0\u1edbc Khi T\u1eadp Th\u1ec3 D\u1ee5c Gi\u00fap \u0110\u1ea1t Hi\u1ec7u Qu\u1ea3 Cao"},"content":{"rendered":"

N\u1ebfu b\u1ea1n ch\u1ecdn t\u1eadp v\u00e0o bu\u1ed5i s\u00e1ng, vi\u1ec7c n\u1eafm r\u00f5 \u201cn\u00ean \u0103n g\u00ec tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng\u201d s\u1ebd gi\u00fap b\u1ea1n t\u1ed1i \u01b0u h\u00f3a k\u1ebft qu\u1ea3 t\u1eadp luy\u1ec7n c\u1ee7a m\u00ecnh. H\u00e3y c\u00f9ng kh\u00e1m ph\u00e1 nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m l\u00fd t\u01b0\u1edfng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 lu\u00f4n tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng v\u00e0 s\u1eb5n s\u00e0ng cho m\u1ed7i b\u00e0i t\u1eadp!<\/p>\n

T\u1ea7m quan tr\u1ecdng c\u1ee7a dinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c<\/h2>\n

Vi\u1ec7c \u0103n u\u1ed1ng tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c r\u1ea5t quan tr\u1ecdng v\u00e0 \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n. N\u1ebfu b\u1ea1n \u0111ang t\u1ef1 h\u1ecfi “n\u00ean \u0103n g\u00ec tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c”, h\u00e3y bi\u1ebft r\u1eb1ng nghi\u00ean c\u1ee9u ch\u1ec9 ra r\u1eb1ng kh\u00f4ng cung c\u1ea5p dinh d\u01b0\u1ee1ng \u0111\u1ea7y \u0111\u1ee7 tr\u01b0\u1edbc khi t\u1eadp c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng ki\u1ec7t s\u1ee9c v\u00e0 gi\u00e3n c\u01a1. Khi c\u01a1 th\u1ec3 \u0111\u00f3i, n\u00f3 s\u1ebd ph\u1ea3i l\u1ea5y protein t\u1eeb c\u01a1 b\u1eafp thay v\u00ec t\u1eeb gan v\u00e0 th\u1eadn, d\u1eabn \u0111\u1ebfn m\u1ea5t c\u01a1 v\u00e0 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t. \u0110i\u1ec1u n\u00e0y c\u0169ng gi\u00fap gi\u1ea3i \u0111\u00e1p cho c\u00e2u h\u1ecfi \u201ctr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c n\u00ean \u0103n g\u00ec?\u201d<\/p>\n

\"\u0102n

\u0102n m\u1ed9t b\u1eefa nh\u1eb9 tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3.<\/p><\/div>\n

\u0110\u1ec3 t\u1ed1i \u01b0u h\u00f3a hi\u1ec7u qu\u1ea3 bu\u1ed5i t\u1eadp v\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o, b\u1ea1n n\u00ean b\u1ed5 sung m\u1ed9t b\u1eefa \u0103n nh\u1eb9 tr\u01b0\u1edbc khi t\u1eadp, \u0111\u1eb7c bi\u1ec7t l\u00e0 trong nh\u1eefng bu\u1ed5i t\u1eadp v\u00e0o bu\u1ed5i s\u00e1ng. B\u1eb1ng c\u00e1ch l\u1ef1a ch\u1ecdn nh\u1eefng th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n s\u1ebd duy tr\u00ec \u0111\u01b0\u1ee3c n\u0103ng l\u01b0\u1ee3ng v\u00e0 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 h\u01a1n. H\u00e3y bi\u1ebfn c\u01a1 th\u1ec3 b\u1ea1n th\u00e0nh m\u1ed9t “c\u1ed7 m\u00e1y” \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o b\u1eb1ng c\u00e1ch ch\u00fa tr\u1ecdng v\u00e0o dinh d\u01b0\u1ee1ng tr\u01b0\u1edbc m\u1ed7i bu\u1ed5i t\u1eadp!<\/p>\n

Nguy\u00ean t\u1eafc dinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i s\u00e1ng<\/h2>\n

Khi b\u1ea1n quy\u1ebft \u0111\u1ecbnh t\u1eadp gym v\u00e0o bu\u1ed5i s\u00e1ng, vi\u1ec7c x\u00e1c \u0111\u1ecbnh n\u00ean tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c n\u00ean \u0103n g\u00ec l\u00e0 r\u1ea5t quan tr\u1ecdng. Kh\u00e1c v\u1edbi t\u1eadp luy\u1ec7n v\u00e0o bu\u1ed5i chi\u1ec1u, bu\u1ed5i s\u00e1ng th\u01b0\u1eddng kh\u00f4ng cho b\u1ea1n nhi\u1ec1u th\u1eddi gian \u0111\u1ec3 chu\u1ea9n b\u1ecb b\u1eefa \u0103n. Tuy nhi\u00ean, cho d\u00f9 c\u00f3 b\u1eadn r\u1ed9n th\u1ebf n\u00e0o, b\u1ea1n v\u1eabn n\u00ean l\u01b0u \u00fd \u0111\u1ebfn nguy\u00ean t\u1eafc \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u bu\u1ed5i t\u1eadp. \u0110\u1ea7u ti\u00ean, h\u00e3y \u01b0u ti\u00ean l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m gi\u00e0u protein<\/a> \u0111\u1ec3 ng\u0103n ng\u1eeba m\u1ea5t c\u01a1.<\/p>\n

\"\u0103n

N\u00ean ch\u1ecdn th\u1ef1c ph\u1ea9m gi\u00e0u carbohydrate.<\/p><\/div>\n

Ti\u1ebfp theo, n\u00ean \u0103n g\u00ec tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng c\u0169ng c\u1ea7n ph\u1ea3i bao g\u1ed3m th\u1ef1c ph\u1ea9m gi\u00e0u carbohydrate (carb) \u0111\u1ec3 b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. \u0110\u1ea3m b\u1ea3o r\u1eb1ng l\u01b0\u1ee3ng protein b\u1ea1n n\u1ea1p v\u00e0o cung c\u1ea5p t\u1eeb 2-3g leucine, m\u1ed9t axit amin quan tr\u1ecdng trong vi\u1ec7c x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp. N\u1ebfu b\u1ea1n cung c\u1ea5p protein m\u00e0 kh\u00f4ng \u0111\u1ee7 leucine, hi\u1ec7u qu\u1ea3 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp s\u1ebd kh\u00f4ng \u0111\u1ea1t y\u00eau c\u1ea7u.<\/p>\n

Ch\u1eb3ng h\u1ea1n, b\u1ea1n c\u00f3 th\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c 2g leucine t\u1eeb 17g whey, 21g s\u1eefa, 22g casein, 24g tr\u1ee9ng, 25g c\u00e1, 26g th\u1ecbt b\u00f2, 26g th\u1ecbt heo, 26g \u0111\u1eadu n\u00e0nh, ho\u1eb7c 27g th\u1ecbt g\u00e0. Vi\u1ec7c l\u1ef1a ch\u1ecdn \u0111\u00fang th\u1ef1c ph\u1ea9m s\u1ebd gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t bu\u1ed5i t\u1eadp th\u1ec3 d\u1ee5c hi\u1ec7u qu\u1ea3 v\u00e0 n\u0103ng l\u01b0\u1ee3ng d\u1ed3i d\u00e0o!<\/p>\n

\u0102n g\u00ec tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c?<\/h2>\n

Vi\u1ec7c l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 n\u00e2ng cao hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 m\u00f3n \u0103n l\u00fd t\u01b0\u1edfng b\u1ea1n n\u00ean xem x\u00e9t:<\/p>\n

\"\u0103n

Kh\u00f4ng ch\u1ec9 gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng, c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y c\u00f2n gi\u00e0u vitamin v\u00e0 kho\u00e1ng ch\u1ea5t.<\/p><\/div>\n

B\u00e1nh m\u00ec k\u00e8m b\u01a1 \u0111\u1eadu ph\u1ed9ng v\u00e0 m\u1ee9t c\u00f4 \u0111\u1eb7c<\/h3>\n

S\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa b\u00e1nh m\u00ec v\u00e0 m\u1ee9t c\u00f4 \u0111\u1eb7c cung c\u1ea5p carbohydrate gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 trong su\u1ed1t qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. B\u01a1 \u0111\u1eadu ph\u1ed9ng kh\u00f4ng ch\u1ec9 b\u1ed5 sung protein m\u00e0 c\u00f2n gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y no l\u00e2u, ch\u1ed1ng l\u1ea1i c\u1ea3m gi\u00e1c th\u00e8m \u0103n sau khi t\u1eadp. Nghi\u00ean c\u1ee9u cho th\u1ea5y m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf b\u01a1 \u0111\u1eadu ph\u1ed9ng c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 duy tr\u00ec c\u00e2n n\u1eb7ng h\u1ee3p l\u00fd.<\/p>\n

Y\u1ebfn m\u1ea1ch v\u1edbi tr\u00e1i c\u00e2y – \u0102n g\u00ec tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c?<\/h3>\n

N\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm n\u00ean \u0103n g\u00ec tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng, h\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi m\u1ed9t b\u00e1t y\u1ebfn m\u1ea1ch gi\u00e0u ch\u1ea5t x\u01a1 v\u00e0 tr\u00e1i c\u00e2y. Carbohydrate trong y\u1ebfn m\u1ea1ch s\u1ebd gi\u00fap duy tr\u00ec m\u1ee9c \u0111\u01b0\u1eddng huy\u1ebft \u1ed5n \u0111\u1ecbnh v\u00e0 t\u0103ng s\u1ee9c b\u1ec1n trong qu\u00e1 tr\u00ecnh t\u1eadp.<\/p>\n

\"

M\u1ed9t b\u00e1t y\u1ebfn m\u1ea1ch c\u00f9ng v\u1edbi tr\u00e1i c\u00e2y t\u01b0\u01a1i l\u00e0 b\u1eefa \u0103n l\u00fd t\u01b0\u1edfng tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u.<\/p><\/div>\n

Sinh t\u1ed1 \u0111\u00e1 xay hoa qu\u1ea3 v\u1edbi s\u1eefa chua<\/h3>\n

Sinh t\u1ed1 \u0111\u00e1 xay l\u00e0 l\u1ef1a ch\u1ecdn d\u1ec5 ti\u00eau h\u00f3a, gi\u00fap b\u1ea1n kh\u00f4ng c\u1ea3m th\u1ea5y n\u1eb7ng b\u1ee5ng khi t\u1eadp. Tr\u00e1nh mua c\u00e1c lo\u1ea1i \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng cao; thay v\u00e0o \u0111\u00f3, h\u00e3y t\u1ef1 ch\u1ebf bi\u1ebfn sinh t\u1ed1 t\u1eeb s\u1eefa chua v\u00e0 hoa qu\u1ea3. S\u1ef1 k\u1ebft h\u1ee3p n\u00e0y cung c\u1ea5p protein, carbohydrate v\u00e0 gi\u00fap c\u01a1 th\u1ec3 \u0111\u1ee7 n\u01b0\u1edbc, d\u1ebbo dai v\u00e0 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n

Chu\u1ed1i – \u0102n g\u00ec tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c?<\/h3>\n

Khi ch\u1ec9 c\u00f3 5-10 ph\u00fat tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n, chu\u1ed1i l\u00e0 l\u1ef1a ch\u1ecdn nhanh ch\u00f3ng v\u00e0 hi\u1ec7u qu\u1ea3. Carbohydrate d\u1ec5 ti\u00eau h\u00f3a t\u1eeb chu\u1ed1i s\u1ebd cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng ngay l\u1eadp t\u1ee9c.<\/p>\n

\"Chu\u1ed1i\"

Chu\u1ed1i l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n.<\/p><\/div>\n

H\u1ea1t v\u00e0 tr\u00e1i c\u00e2y kh\u00f4 – \u0102n g\u00ec tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c?<\/h3>\n

D\u00f9 b\u1ea1n tham gia v\u00e0o b\u1ea5t k\u1ef3 h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n n\u00e0o, h\u1ed7n h\u1ee3p h\u1ea1t v\u00e0 tr\u00e1i c\u00e2y kh\u00f4 l\u00e0 m\u00f3n \u0103n l\u00fd t\u01b0\u1edfng. Nho kh\u00f4 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng nhanh ch\u00f3ng, trong khi h\u1ea1t \u0111i\u1ec1u b\u1ed5 sung protein v\u00e0 ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a t\u1ed1t cho tim m\u1ea1ch. Ch\u1ea5t ch\u1ed1ng oxy h\u00f3a trong h\u1ed7n h\u1ee3p n\u00e0y gi\u00fap c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng oxy hi\u1ec7u qu\u1ea3 h\u01a1n, t\u1eeb \u0111\u00f3 n\u00e2ng cao k\u1ebft qu\u1ea3 t\u1eadp luy\u1ec7n.<\/p>\n

Latte \u00edt b\u00e9o k\u00e8m m\u1ed9t tr\u00e1i t\u00e1o<\/h3>\n

N\u1ebfu b\u1ea1n th\u00edch c\u00e0 ph\u00ea, latte \u00edt b\u00e9o l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi \u0111\u1ec3 \u0103n g\u00ec tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng. Protein trong s\u1eefa k\u1ebft h\u1ee3p v\u1edbi caffeine gi\u00fap gi\u1ea3m \u0111au c\u01a1 v\u00e0 t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. K\u00e8m theo m\u1ed9t tr\u00e1i t\u00e1o \u0111\u1ec3 b\u1ed5 sung carbohydrate ch\u1ea5t l\u01b0\u1ee3ng cao. Tuy nhi\u00ean, h\u00e3y tr\u00e1nh u\u1ed1ng caffeine v\u00e0o bu\u1ed5i chi\u1ec1u \u0111\u1ec3 kh\u00f4ng g\u00e2y r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7; thay v\u00e0o \u0111\u00f3, h\u00e3y ch\u1ecdn s\u1eefa \u00edt b\u00e9o ho\u1eb7c m\u1ed9t mi\u1ebfng ph\u00f4 mai.<\/p>\n

Thanh ng\u0169 c\u1ed1c<\/h3>\n

Ng\u0169 c\u1ed1c v\u00e0 l\u01b0\u01a1ng kh\u00f4 l\u00e0 m\u00f3n \u0103n nh\u1eb9 l\u00fd t\u01b0\u1edfng tr\u01b0\u1edbc khi t\u1eadp gym. Tuy nhi\u00ean, h\u00e3y ch\u00fa \u00fd \u0111\u1ebfn l\u01b0\u1ee3ng \u0111\u01b0\u1eddng v\u00e0 ch\u1ea5t b\u00e9o trong c\u00e1c s\u1ea3n ph\u1ea9m ng\u0169 c\u1ed1c b\u00e1n s\u1eb5n. Gi\u1ea3i ph\u00e1p t\u1ed1t nh\u1ea5t l\u00e0 t\u1ef1 tay mua ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t v\u00e0 tr\u1ed9n theo s\u1edf th\u00edch c\u1ee7a b\u1ea1n.<\/p>\n

\"Thanh

Thanh ng\u0169 c\u1ed1c l\u00e0 m\u1ed9t gi\u1ea3i ph\u00e1p nhanh g\u1ecdn v\u00e0 ti\u1ec7n l\u1ee3i cho nh\u1eefng ai b\u1eadn r\u1ed9n.<\/p><\/div>\n

Bi\u1ebft \u0111\u01b0\u1ee3c \u0103n g\u00ec tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c s\u1ebd gi\u00fap b\u1ea1n t\u1ed1i \u01b0u h\u00f3a hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n v\u00e0 duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3!<\/p>\n

L\u01b0u \u00fd khi \u0103n tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n<\/h2>\n

\u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t trong bu\u1ed5i t\u1eadp th\u1ec3 d\u1ee5c, b\u1ea1n c\u1ea7n ch\u00fa \u00fd \u0111\u1ebfn vi\u1ec7c n\u00ean \u0103n g\u00ec tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng b\u00ean d\u01b0\u1edbi:<\/p>\n

\"H\u1ea1n

H\u1ea1n ch\u1ebf \u0103n c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m nhi\u1ec1u ch\u1ea5t b\u00e9o ho\u1eb7c kh\u00f3 ti\u00eau tr\u01b0\u1edbc khi t\u1eadp.<\/p><\/div>\n