{"id":2751,"date":"2024-03-23T22:08:07","date_gmt":"2024-03-23T15:08:07","guid":{"rendered":"https:\/\/bsvothanhtoan.com\/?p=2751"},"modified":"2024-03-23T22:20:35","modified_gmt":"2024-03-23T15:20:35","slug":"tang-cuong-suc-khoe-co-xuong-khop-o-tuoi-40","status":"publish","type":"post","link":"https:\/\/bsvothanhtoan.com\/en\/tang-cuong-suc-khoe-co-xuong-khop-o-tuoi-40\/","title":{"rendered":"T\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe c\u01a1 x\u01b0\u01a1ng kh\u1edbp \u1edf tu\u1ed5i 40"},"content":{"rendered":"

\u0110\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe c\u01a1 x\u01b0\u01a1ng kh\u1edbp \u1edf tu\u1ed5i 40, vi\u1ec7c duy tr\u00ec th\u00f3i quen sinh ho\u1ea1t v\u00e0 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng l\u00e0nh m\u1ea1nh t\u1eeb khi c\u00f2n tr\u1ebb l\u00e0 r\u1ea5t quan tr\u1ecdng. Tuy nhi\u00ean, ngay c\u1ea3 khi \u0111\u00e3 b\u01b0\u1edbc v\u00e0o tu\u1ed5i 40, v\u1eabn c\u00f3 nhi\u1ec1u bi\u1ec7n ph\u00e1p \u0111\u1ec3 b\u1ea3o v\u1ec7 v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng kh\u1edbp.<\/span><\/em><\/h2>\n

C\u00e1c chuy\u00ean gia ch\u1ec9 ra r\u1eb1ng, t\u1eeb 40 \u0111\u1ebfn 60 tu\u1ed5i, khung x\u01b0\u01a1ng kh\u00f4ng c\u00f2n linh ho\u1ea1t v\u00e0 c\u00e1c kh\u1edbp tr\u1edf n\u00ean c\u1ee9ng h\u01a1n, d\u1eabn \u0111\u1ebfn osteoarthritis<\/a> v\u00e0 \u0111au nh\u1ee9c.<\/span><\/em><\/h2>\n

Ti\u1ebfn s\u0129 Grayson Wickham, m\u1ed9t chuy\u00ean gia v\u1eadt l\u00fd tr\u1ecb li\u1ec7u, nh\u1ea5n m\u1ea1nh r\u1eb1ng ch\u1ea5n th\u01b0\u01a1ng c\u00f3 xu h\u01b0\u1edbng t\u0103ng l\u00ean sau tu\u1ed5i 40 do s\u1ef1 thay \u0111\u1ed5i trong h\u1ec7 th\u1ed1ng c\u01a1 x\u01b0\u01a1ng kh\u1edbp, l\u00e0m cho vi\u1ec7c di chuy\u1ec3n tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n.<\/p>\n

M\u1eb7t kh\u00e1c, vi\u1ec7c \u00edt v\u1eadn \u0111\u1ed9ng c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. V\u00ec v\u1eady, c\u00e1c b\u00e0i t\u1eadp v\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng ph\u00f9 h\u1ee3p c\u00f3 th\u1ec3 gi\u00fap nh\u1eefng ng\u01b0\u1eddi tr\u00ean 40 tu\u1ed5i gi\u1ea3m thi\u1ec3u c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 c\u01a1 x\u01b0\u01a1ng kh\u1edbp m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\n

C\u00e1ch c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng kh\u1edbp \u1edf \u0111\u1ed9 tu\u1ed5i 40<\/p>\n

B\u00e0i t\u1eadp gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng c\u01a1 x\u01b0\u01a1ng kh\u1edbp<\/p>\n

Nh\u1eefng b\u00e0i t\u1eadp d\u01b0\u1edbi \u0111\u00e2y c\u00f3 th\u1ec3 gi\u1ea3m thi\u1ec3u ch\u1ea5n th\u01b0\u01a1ng x\u01b0\u01a1ng kh\u1edbp m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3. C\u00e1c b\u00e0i t\u1eadp n\u00e0y t\u1eadp trung v\u00e0o vi\u1ec7c k\u00e9o gi\u00e3n, u\u1ed1n cong v\u00e0 th\u01b0 gi\u00e3n, gi\u00fap t\u0103ng c\u01b0\u1eddng t\u00ednh linh ho\u1ea1t cho x\u01b0\u01a1ng kh\u1edbp.<\/p>\n

C\u0103ng c\u01a1 h\u00f4ng<\/strong><\/p>\n

\"C\u0103ng
C\u0103ng C\u01a1 H\u00f4ng<\/figcaption><\/figure>\n

Qu\u1ef3 hai ch\u00e2n xu\u1ed1ng s\u00e0n sau \u0111\u00f3 \u0111\u1eb7t ch\u00e2n ph\u1ea3i l\u00ean ph\u00eda tr\u01b0\u1edbc, c\u1eb3ng ch\u00e2n v\u00e0 \u0111\u00f9i ch\u00e2n ph\u1ea3i t\u1ea1o th\u00e0nh g\u00f3c 90 \u0111\u1ed9, l\u00f2ng b\u00e0n ch\u00e2n ph\u1ea3i \u0111\u1eb7t tr\u00ean m\u1eb7t s\u00e0n. Du\u1ed7i ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc cho \u0111\u1ebfn khi h\u00f4ng k\u00e9o c\u0103ng nhi\u1ec1u nh\u1ea5t c\u00f3 th\u1ec3. B\u1ea1n c\u1ea7n gi\u1eef t\u01b0 th\u1ebf trong 30 – 60 gi\u00e2y sau \u0111\u00f3 \u0111\u1ed5i b\u00ean, m\u1ed7i b\u00ean l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y 3 l\u1ea7n.<\/p>\n

C\u0103ng m\u1eaft c\u00e1 ch\u00e2n<\/strong><\/p>\n

\"C\u0103ng
C\u0103ng M\u1eaft C\u00e1 Ch\u00e2n<\/figcaption><\/figure>\n

Hai l\u00f2ng b\u00e0n tay v\u00e0 \u0111\u1ea7u g\u1ed1i ch\u1ea1m m\u1eb7t s\u00e0n, m\u1eaft c\u00e1 ch\u00e2n ti\u1ebfp x\u00fac v\u1edbi s\u00e0n nh\u00e0 sao cho c\u01a1 ph\u1ea7n n\u00e0y \u0111\u01b0\u1ee3c k\u00e9o c\u0103ng h\u1ebft m\u1ee9c. Ph\u1ea7n h\u00f4ng sau \u0111\u00f3 nh\u1ea5c cao l\u00ean, d\u00f9ng hai l\u00f2ng b\u00e0n tay v\u00e0 m\u1eaft c\u00e1 ch\u00e2n l\u00e0m \u0111i\u1ec3m t\u1ef1a tr\u00ean m\u1eb7t s\u00e0n. H\u1ea1 ph\u1ea7n h\u00f4ng v\u00e0 tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u, th\u1ef1c hi\u1ec7n 10 l\u1ea7n t\u01b0\u01a1ng t\u1ef1.<\/p>\n

C\u0103ng vai<\/strong><\/p>\n

\"C\u0103ng
C\u0103ng Vai<\/figcaption><\/figure>\n

N\u1eb1m \u00fap tr\u00ean m\u1eb7t s\u00e0n, tay tr\u00e1i du\u1ed7i th\u1eb3ng g\u00f3c 90 \u0111\u1ed9 so v\u1edbi th\u00e2n ng\u01b0\u1eddi, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng m\u1eb7t s\u00e0n. L\u00f2ng b\u00e0n tay ph\u1ea3i \u00fap xu\u1ed1ng m\u1eb7t s\u00e0n t\u1ea1o th\u00e0nh t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y. Tay ph\u1ea3i l\u00e0m tr\u1ecdng t\u00e2m, ph\u1ea7n vai quay t\u1eeb t\u1eeb v\u1ec1 ph\u00eda b\u00ean ph\u1ea3i. Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong 10 gi\u00e2y sau \u0111\u00f3 \u0111\u1ed5i b\u00ean, m\u1ed7i b\u00ean th\u1ef1c hi\u1ec7n 3 l\u1ea7n.<\/p>\n

B\u1ed5 sung dinh d\u01b0\u1ee1ng v\u00e0 ho\u1ea1t ch\u1ea5t c\u1ea7n thi\u1ebft<\/strong><\/p>\n

C\u00e1c th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng sau \u0111\u00e2y c\u00f3 th\u1ec3 gi\u00fap h\u1ec7 c\u01a1 x\u01b0\u01a1ng t\u0103ng c\u01b0\u1eddng d\u1ebbo dai, ch\u1eafc kh\u1ecfe v\u00e0 linh ho\u1ea1t h\u01a1n:<\/p>\n

Canxi<\/strong><\/p>\n

Tham gia qu\u00e1 tr\u00ecnh t\u1ea1o x\u01b0\u01a1ng v\u00e0 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong c\u00e1c ch\u1ee9c n\u0103ng c\u1ee7a c\u01a1 th\u1ec3 nh\u01b0 ho\u1ea1t \u0111\u1ed9ng th\u1ea7n kinh, ph\u1ea3n \u1ee9ng sinh h\u00f3a, m\u1ea1ch m\u00e1u,… C\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ed5 sung canxi d\u1ed3i d\u00e0o nh\u01b0 c\u00e1c ch\u1ebf ph\u1ea9m t\u1eeb s\u1eefa, tr\u1ee9ng g\u00e0, \u0111\u1eadu \u0111\u1ed7, rau c\u00f3 m\u00e0u xanh \u0111\u1eadm,…<\/p>\n

Vitamin D<\/strong><\/p>\n

H\u1ed7 tr\u1ee3 h\u1ea5p thu canxi v\u00e0o c\u01a1 th\u1ec3, ng\u0103n ng\u1eeba lo\u00e3ng x\u01b0\u01a1ng, c\u1ee7ng c\u1ed1 h\u1ec7 th\u1ea7n kinh, c\u01a1 b\u1eafp v\u00e0 h\u1ec7 mi\u1ec5n d\u1ecbch. Th\u1ef1c ph\u1ea9m gi\u00e0u vitamin D th\u01b0\u1eddng g\u1eb7p nh\u01b0 c\u00e1 h\u1ed3i, s\u1eefa t\u0103ng c\u01b0\u1eddng, ng\u0169 c\u1ed1c,…<\/p>\n

Magie<\/strong><\/p>\n

Tham gia v\u00e0o qu\u00e1 tr\u00ecnh t\u1ea1o protein v\u00e0 x\u01b0\u01a1ng, h\u1ea5p thu canxi, \u1ed5n \u0111\u1ecbnh huy\u1ebft \u00e1p v\u00e0 \u0111\u01b0\u1eddng huy\u1ebft. Nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u magie b\u1ea1n n\u00ean b\u1ed5 sung h\u1eb1ng ng\u00e0y nh\u01b0 qu\u1ea3 h\u1ea1ch, b\u01a1, \u0111\u1eadu, rau xanh, \u0111\u1eadu n\u00e0nh,…<\/p>\n

K\u1ebdm<\/strong><\/p>\n

K\u1ebdm gi\u00fap c\u1ea3i thi\u1ec7n v\u1ecb gi\u00e1c, ch\u1ed1ng vi\u00eam v\u00e0 nhi\u1ec5m tr\u00f9ng \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i. B\u1ea1n c\u00f3 th\u1ec3 b\u1ed5 sung k\u1ebdm b\u1eb1ng c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m nh\u01b0 th\u1ecbt h\u00e0u, t\u00f4m, cua, th\u1ecbt g\u00e0,…<\/p>\n

Vitamin B9<\/strong><\/p>\n

H\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh t\u0103ng tr\u01b0\u1edfng t\u1ebf b\u00e0o ngo\u00e0i ra c\u00f2n c\u00f3 t\u00e1c d\u1ee5ng ch\u1ed1ng \u0111\u1ed9t qu\u1ef5 v\u00e0 ung th\u01b0. Ngu\u1ed3n b\u1ed5 sung vitamin B9 h\u1eb1ng ng\u00e0y g\u1ed3m c\u00e1c lo\u1ea1i h\u1ea1t, \u0111\u1eadu, rau xanh, tr\u1ee9ng, s\u1eefa, qu\u1ea3 b\u01a1, n\u01b0\u1edbc cam,…<\/p>\n

Vitamin E<\/strong><\/p>\n

Ng\u0103n ng\u1eeba c\u00e1c g\u1ed1c t\u1ef1 do v\u00e0 gi\u1ea3m tri\u1ec7u ch\u1ee9ng c\u1ee7a vi\u00eam knee joint<\/a>. Ngu\u1ed3n b\u1ed5 sung vitamin E trong th\u1ef1c ph\u1ea9m bao g\u1ed3m rau m\u1ea7m l\u00faa m\u00ec, h\u1ea1t \u00f4 liu, b\u1eafp, d\u1ea7u c\u1ecd, rau l\u00e1 xanh,…<\/p>\n

Massage l\u01b0ng tr\u00ean<\/strong><\/p>\n

\"Massage
Massage L\u01b0ng Tr\u00ean<\/figcaption><\/figure>\n

D\u00f9ng \u1ed1ng l\u0103n \u0111\u1eb7t d\u01b0\u1edbi ph\u1ea7n l\u01b0ng tr\u00ean, hai tay \u0111an v\u00e0o nhau v\u00e0 \u0111\u1eb7t d\u01b0\u1edbi g\u00e1y. Di chuy\u1ec3n l\u01b0ng v\u1ec1 ph\u00eda sau c\u00e0ng xa c\u00e0ng t\u1ed1t, b\u1ea3 vai \u00e9p ch\u1eb7t v\u00e0 h\u00edt s\u00e2u. B\u1ea1n c\u1ea7n gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 5 gi\u00e2y, l\u1eb7p l\u1ea1i 3 – 4 l\u1ea7n.<\/p>\n

U\u1ed1n cong c\u1ed9t s\u1ed1ng<\/strong><\/p>\n

\"U\u1ed1n
U\u1ed1n Cong C\u1ed9t S\u1ed1ng<\/figcaption><\/figure>\n

Ch\u1ed1ng ng\u01b0\u1eddi xu\u1ed1ng s\u00e0n sao cho hai l\u00f2ng b\u00e0n tay v\u00e0 hai \u0111\u1ea7u g\u1ed1i ti\u1ebfp \u0111\u1ea5t. H\u1ea1 th\u1ea5p l\u01b0ng, vai \u0111\u1ea9y l\u00ean cao. Xoay l\u01b0ng theo chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3 sao cho l\u01b0ng d\u01b0\u1edbi v\u00e0 hai vai gi\u1eef nguy\u00ean. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c tr\u00ean 3 – 4 v\u00f2ng sau \u0111\u00f3 \u0111\u1ed5i chi\u1ec1u, m\u1ed7i chi\u1ec1u th\u1ef1c hi\u1ec7n 5 l\u1ea7n.<\/p>\n

Xem th\u00eam c\u00e1c ki\u1ebfn th\u1ee9c kh\u00e1c<\/a><\/p>","protected":false},"excerpt":{"rendered":"

\u0110\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe c\u01a1 x\u01b0\u01a1ng kh\u1edbp \u1edf tu\u1ed5i 40, vi\u1ec7c duy tr\u00ec th\u00f3i quen sinh ho\u1ea1t v\u00e0 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng l\u00e0nh m\u1ea1nh t\u1eeb khi c\u00f2n tr\u1ebb l\u00e0 r\u1ea5t quan tr\u1ecdng. Tuy nhi\u00ean, ngay c\u1ea3 khi \u0111\u00e3 b\u01b0\u1edbc v\u00e0o tu\u1ed5i 40, v\u1eabn c\u00f3 nhi\u1ec1u bi\u1ec7n ph\u00e1p \u0111\u1ec3 b\u1ea3o v\u1ec7 v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c […]<\/p>\n","protected":false},"author":1,"featured_media":2758,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nxb":"","tac-gia":"","the-loai":"","nam-xuat-ban":"","ngon-ngu":"","isbn":"","gia":"","muc-luc":"","footnotes":""},"categories":[19],"tags":[],"class_list":["post-2751","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc"],"_links":{"self":[{"href":"https:\/\/bsvothanhtoan.com\/en\/wp-json\/wp\/v2\/posts\/2751","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bsvothanhtoan.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bsvothanhtoan.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bsvothanhtoan.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bsvothanhtoan.com\/en\/wp-json\/wp\/v2\/comments?post=2751"}],"version-history":[{"count":3,"href":"https:\/\/bsvothanhtoan.com\/en\/wp-json\/wp\/v2\/posts\/2751\/revisions"}],"predecessor-version":[{"id":2761,"href":"https:\/\/bsvothanhtoan.com\/en\/wp-json\/wp\/v2\/posts\/2751\/revisions\/2761"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bsvothanhtoan.com\/en\/wp-json\/wp\/v2\/media\/2758"}],"wp:attachment":[{"href":"https:\/\/bsvothanhtoan.com\/en\/wp-json\/wp\/v2\/media?parent=2751"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bsvothanhtoan.com\/en\/wp-json\/wp\/v2\/categories?post=2751"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bsvothanhtoan.com\/en\/wp-json\/wp\/v2\/tags?post=2751"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}