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Tm hiu 5 l do chy b gim cn mi cng khng xung k c


SHARE:

Chy b gim cn khng phi l bin php gim cn tt nht. C 5 l do khin cho vic chy b gim cn ca bn khng
thnh hin thc c. Hy xem nh!

Ti khng th gim cn, bn bit y ti tp luyn rt cc kh, khng phi ti ang vin c thoi thc. y l iu m
mt ngi bn ni vi ti. C thc mc ti sao bn c gim cn rt thnh cng sau khi sinh con 6 thng cn c th khng.
Ti hi c thc hin g trong ch n king v tp th dc. Vn tr nn r rng, ng l c bn rt n lc gim
cn, nhng m c da qu nhiu vo chy b gim cn khng phi l bin php tt nht gim cn v t c
kt qu m c mong mun.

Sau khi c bn hiu l do ti sao phng php tp th dc ca c khng c hiu qu, chng ti cng ci tin chng
trnh v bt u li t u, sau cn nng ca c bt u gim i, chnh xc l 3.5 kg trong 1 thng.

y l 5 li thng gp phi khi chy b gim cn, cng thm cc gii


php n gin chnh sa chng.
Li chy u tin: Cc bui tp ging nhau

C th ca bn l mt b my tuyt vi. N c thit k mt cch hiu qu, iu c ngha l nu bn lp i lp li cng


mt th th qu trnh tr ln d dng. iu ny cng ng vi chng trnh tp chy ca bn. Dn dn chng tr ln d dng
n mc khng tn sc g c (k c khi bn ang m hi v chn chy nhanh), nhng h trao i cht ca bn hc
cch calo t t i trong cng mt bi tp.
y l l do chy u u khng gip cho mt ch gim cn lu di. Nghin cu ti trng i hc Tampa ch ra
rng cc bi tp th dc u u nh chy trn my chy 45 pht vi bc u khng ht sc c gip cho gim cn, nhng
ch l lc u. Nhng ngi c th nghim gim 1 kg trong tun u ri ngng! L do? Sau tun u h trao i cht ca
h lm quen v by gi khng cn phi hot ng nhiu t m na.
Mt vn khc ca chy u n cng trung bnh l lng calo bn t ch gii hn trong khong thi gian bn
m hi. Khi c th bn thch ng, li ch s gim i. Bi vy tp cng cao hay tp t c coi l mt phng php gip
gim m nhanh hn l ch chy b.
Ni n gin, vi calo bn chy 30 pht t t v t 200 calo, hay l bn ch cn n t hn 200 calo mi ngy. C hai cng c
kt qu v phng din gim cn. Khi tp cng cao hay tp t chng hn, lng calo bn t khng ch trong thi gian
bn tp.
thachsanh: C l l do quan trng hn cho vic tun u gim 1kg v tun sau khng gim l 1kg trong tun ch yu do
mt nc.

Li chy 2: Bn chy lu hn, nhng khng nhanh hn

Mt nghin cu v thi quen tp luyn ca ph n M kt lun l cn 1 gi tp th dc cng trung bnh mt ngy gi


cn. Lu , y khng phi l gim cn.
By gi nu bn tp cng tht cao, c ngha l ht sc trong nhiu giai on ngn th sao? Nghin cu ca trng i
hc Western Ontario so snh gia cc bi tp thi gian ngn cng cao vi cc bi tp di thi gian cng thp. Mt
nhm thc hin 4 n 6 ln chy nc rt 30 giy v mt nhm khc thc hin 30-60 pht chy b gim cn. Kt qu
ng ngc nhin, nhm chy nc rt t gp i lng m c th mc d thi gian dng ch bng mt phn nh.

L do l chy nc rt khin c th cn phi phc hi lng ATP, i axit lactic thnh ng v phc hi mc hc mn
trong mu sau khi tp vi cng cao.

Li chy 3: Bn tp trung qu nhiu vo lng calo t

Mt trong nhng li thng gp nht l tin rng lng calo t l n t tp luyn. y l quan nim sai lm nguy him. n
gin l ang sng ng, ng, n, ngh cng i hi rt nhiu nng lng. Lng calo bn t khi tp luyn thng ch l
phn nh so vi lng calo cho cc chc nng c th ca bn v vn ng.
iu c ngha l khng cn tp? Tt nhin l khng phi. Tp luyn c rt nhiu li ch cho sc khe, nhng loi bi tp
m bn dng nh hng ti lng calo bn t sau . Chy b t calo nhng chy nc rt hay cc bi tp cng cao
gip duy tr c, bn cng c nhiu c bn cn t calo nhiu hn cho cc chc nng c th.

Li chy 4: Bn khng th cc dng bi tp khc

By gi bn bit rng duy tr lng c rt quan trng cho mc tiu gim cn, bn cn chn mt dng bi tp no gip
ch cho iu ny. Tin xu l nu bn l ngi yu thch chy ng di v chm: cc bi tp sc bn c th nh hng
khng tt ti sc mnh v tng trng c, theo mt nghin cu ca Journal of Strength and Conditioning Research. Thm
vo , thm ch bn ang tp cng cao ri, thay i vn l cch tt hn bn t m v gi c.
Xin nhc li, quan im y khng phi chy khng c tc dng. Quan im y l tm mt bin php hu hiu nht
gim cn nhanh chng. Nu bn khng c thi gian, c l bn nn thay i bi tp (nn cng cao) thay v i b hay
chy b gim cn thi gian di.
ng b qua : Tng hp cc bi tp gim cn

Li chy 5: Bn chy qu nhiu (ng qu nhiu)

Mi nghe dng nh v l, nhng hy c vi ti: C l chy qu nhiu khng gip ch g. Trong khi y khng phi l vn
vi hu ht nhng ngi mun gim cn, ti tng gp nhiu ngi v cng nhn thy trong nhiu nghin cu gim
m b chng li do chy qu nhiu.
Tp luyn s ci thin sc khe, l iu khng chi ci, nhng n vn to p lc ln c th v hc mn ca bn, n cng
khng ch kh nng gim m ca bn. C th, hc mn cortisol gii phng khi bn tp luyn. Khng phi ton b cortisol l
xu (tri vi iu m TV hay cc qung co thuc h tr thng ni v bn c th tin tng), nhng p lc thng xuyn v
cortisol trng k tng khng insulin v khin cho bn tr m nhiu hn. Mt nghin cu trong t Hormone Research cho
rng chy ng di, ging nh cc VV s tng cortisol trng k v iu ny khin chm phc hi, nh hng ti c, gy
sng, tng m thm ch c th nh hng ti chc nng min dch.
Nu bn chu qu nhiu stress, cho d n do tp luyn nhiu gi hay khng phc hi vi dinh dng ng, n c th nh
hng ti tuyn gip, tc trao i cht v khin gim cn kh hn.
Nu bn tp th dc 1 gi 1 ngy, n l qu (nh rng y khng phi dnh cho tp bn). Nu bn chy 2 n 4 gi 1
ngy m vn khng gim cn, tt nht bn nn thay i phng php tp, chuyn sang phng php tp cng cao
hoc tp t v xem n th no. Thng l, bn s cm thy ngc nhin.
Bn c th tham kho cc phng php tp cng cao (HIIT) ti y.

NHN:

Cardio

Gim cn

Tp gym gim
cn

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