{"id":26018,"date":"2026-07-08T15:42:16","date_gmt":"2026-07-08T08:42:16","guid":{"rendered":"https:\/\/lemogym.com\/giac-ngu-phuc-hoi-tap-gym-quan-trong-nhu-the-nao\/"},"modified":"2026-07-08T16:58:12","modified_gmt":"2026-07-08T09:58:12","slug":"giac-ngu-phuc-hoi-tap-gym-quan-trong-nhu-the-nao","status":"publish","type":"post","link":"https:\/\/lemogym.com\/th\/giac-ngu-phuc-hoi-tap-gym-quan-trong-nhu-the-nao\/","title":{"rendered":"\u0e01\u0e32\u0e23\u0e19\u0e2d\u0e19\u0e2b\u0e25\u0e31\u0e1a\u0e41\u0e25\u0e30\u0e01\u0e32\u0e23\u0e1f\u0e37\u0e49\u0e19\u0e1f\u0e39 \u2014 \u0e17\u0e33\u0e44\u0e21\u0e01\u0e32\u0e23\u0e19\u0e2d\u0e19\u0e2b\u0e25\u0e31\u0e1a\u0e43\u0e2b\u0e49\u0e40\u0e1e\u0e35\u0e22\u0e07\u0e1e\u0e2d\u0e08\u0e36\u0e07\u0e2a\u0e33\u0e04\u0e31\u0e0d\u0e01\u0e27\u0e48\u0e32\u0e01\u0e32\u0e23\u0e2d\u0e2d\u0e01\u0e01\u0e33\u0e25\u0e31\u0e07\u0e01\u0e32\u0e22?"},"content":{"rendered":"<p class=\"wp-block-paragraph\">B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng <strong>90% s\u1ef1 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp x\u1ea3y ra trong l\u00fac ng\u1ee7<\/strong>, kh\u00f4ng ph\u1ea3i trong ph\u00f2ng gym? Nhi\u1ec1u ng\u01b0\u1eddi t\u1eadp gym ch\u0103m ch\u1ec9 nh\u01b0ng k\u1ebft qu\u1ea3 k\u00e9m ch\u1ec9 v\u00ec m\u1ed9t l\u00fd do: kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c. \u0110\u00e2y l\u00e0 h\u01b0\u1edbng d\u1eabn khoa h\u1ecdc v\u1ec1 m\u1ed1i quan h\u1ec7 gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 k\u1ebft qu\u1ea3 gym.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1280\" height=\"1927\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/sleep-rest-recovery.jpg\" alt=\"Ng\u01b0\u1eddi ph\u1ee5 n\u1eef th\u01b0 gi\u00e3n ngh\u1ec9 ng\u01a1i ph\u1ee5c h\u1ed3i sau t\u1eadp gym\" class=\"wp-image-26078\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/sleep-rest-recovery.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/sleep-recovery-gym-199x300.jpg 199w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/sleep-recovery-gym-680x1024.jpg 680w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/sleep-recovery-gym-768x1156.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/sleep-recovery-gym-1020x1536.jpg 1020w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/sleep-recovery-gym-8x12.jpg 8w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/sleep-recovery-gym-600x903.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/sleep-recovery-gym-133x200.jpg 133w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">\u0110i\u1ec1u G\u00ec X\u1ea3y Ra V\u1edbi C\u01a1 Th\u1ec3 Khi Ng\u1ee7?<\/h2>\n<ul class=\"wp-block-list\">\n<li><strong>Ti\u1ebft Growth Hormone (GH):<\/strong> 70% l\u01b0\u1ee3ng GH h\u00e0ng ng\u00e0y \u0111\u01b0\u1ee3c ti\u1ebft ra trong gi\u1ea5c ng\u1ee7 s\u00e2u (deep sleep\/stage 3). GH l\u00e0 hormone ch\u00ednh s\u1eeda ch\u1eefa v\u00e0 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp<\/li>\n<li><strong>T\u1ed5ng h\u1ee3p protein c\u01a1 b\u1eafp (MPS):<\/strong> Muscle Protein Synthesis \u0111\u1ea1t \u0111\u1ec9nh trong khi ng\u1ee7 \u2014 \u0111\u00e2y l\u00e0 l\u00fac c\u01a1 b\u1eafp th\u1ef1c s\u1ef1 &#8220;l\u1edbn l\u00ean&#8221;<\/li>\n<li><strong>T\u00e1i t\u1ed5ng h\u1ee3p glycogen:<\/strong> N\u0103ng l\u01b0\u1ee3ng c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c n\u1ea1p l\u1ea1i ho\u00e0n to\u00e0n \u0111\u1ec3 s\u1eb5n s\u00e0ng cho bu\u1ed5i t\u1eadp ti\u1ebfp theo<\/li>\n<li><strong>Gi\u1ea3m cortisol:<\/strong> Hormone stress gi\u1ea3m, cho ph\u00e9p c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 ph\u00e1t tri\u1ec3n<\/li>\n<li><strong>Consolidation of motor patterns:<\/strong> N\u00e3o b\u1ed9 &#8220;ghi nh\u1edb&#8221; k\u1ef9 thu\u1eadt t\u1eadp trong khi ng\u1ee7 \u2014 c\u1ea3i thi\u1ec7n form<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\">Bao Nhi\u00eau Ti\u1ebfng Ng\u1ee7 L\u00e0 \u0110\u1ee7?<\/h2>\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng:<\/strong> 7\u20138 ti\u1ebfng\/\u0111\u00eam (WHO recommendation)<\/li>\n<li><strong>Ng\u01b0\u1eddi t\u1eadp gym 3\u20134 bu\u1ed5i\/tu\u1ea7n:<\/strong> 7.5\u20138.5 ti\u1ebfng<\/li>\n<li><strong>Ng\u01b0\u1eddi t\u1eadp gym n\u1eb7ng 5+ bu\u1ed5i\/tu\u1ea7n:<\/strong> 8\u20139 ti\u1ebfng<\/li>\n<li><strong>Athlete chuy\u00ean nghi\u1ec7p:<\/strong> 9\u201310 ti\u1ebfng (LeBron James ng\u1ee7 12 ti\u1ebfng\/ng\u00e0y!)<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1280\" height=\"853\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/recovery-woman-gym.jpg\" alt=\"Ph\u1ee5 n\u1eef t\u1eadp gym c\u1ea7n ng\u1ee7 \u0111\u1ee7 gi\u1ea5c \u0111\u1ec3 c\u01a1 b\u1eafp ph\u00e1t tri\u1ec3n\" class=\"wp-image-26076\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/recovery-woman-gym.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/muscle-recovery-gym-300x200.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/muscle-recovery-gym-1024x682.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/muscle-recovery-gym-768x512.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/muscle-recovery-gym-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/muscle-recovery-gym-600x400.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/muscle-recovery-gym-150x100.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">D\u1ea5u Hi\u1ec7u Thi\u1ebfu Ng\u1ee7 \u0110ang H\u1ea1i K\u1ebft Qu\u1ea3 Gym<\/h2>\n<ul class=\"wp-block-list\">\n<li>T\u1ea1 t\u1eadp \u0111\u01b0\u1ee3c \u00edt h\u01a1n b\u00ecnh th\u01b0\u1eddng 10\u201320%<\/li>\n<li>\u0110au nh\u1ee9c c\u01a1 k\u00e9o d\u00e0i h\u01a1n 72 gi\u1edd \u2014 ph\u1ee5c h\u1ed3i ch\u1eadm<\/li>\n<li>Kh\u00f4ng c\u00f3 \u0111\u1ed9ng l\u1ef1c t\u1eadp, d\u1ec5 b\u1ecf bu\u1ed5i<\/li>\n<li>Th\u00e8m \u0103n ng\u1ecdt v\u00e0 carbs nhi\u1ec1u h\u01a1n b\u00ecnh th\u01b0\u1eddng (leptin\/ghrelin m\u1ea5t c\u00e2n b\u1eb1ng)<\/li>\n<li>Th\u01b0\u1eddng xuy\u00ean \u1ed1m ho\u1eb7c c\u1ea3m l\u1ea1nh nh\u1eb9 (immune system suy y\u1ebfu)<\/li>\n<li>T\u00e2m tr\u1ea1ng th\u1ea5t th\u01b0\u1eddng, d\u1ec5 c\u00e1u v\u1edbi ng\u01b0\u1eddi xung quanh<\/li>\n<li>T\u1eadp trung k\u00e9m, d\u1ec5 xao nh\u00e3ng trong bu\u1ed5i t\u1eadp<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\">7 M\u1eb9o Ng\u1ee7 Ngon D\u00e0nh Cho Ng\u01b0\u1eddi T\u1eadp Gym<\/h2>\n<h3 class=\"wp-block-heading\">1. Kh\u00f4ng T\u1eadp Qu\u00e1 Mu\u1ed9n<\/h3>\n<p class=\"wp-block-paragraph\">T\u1eadp n\u1eb7ng sau 20:00 t\u0103ng cortisol v\u00e0 adrenaline \u2014 khi\u1ebfn kh\u00f3 ng\u1ee7. C\u1ed1 g\u1eafng k\u1ebft th\u00fac bu\u1ed5i t\u1eadp n\u1eb7ng tr\u01b0\u1edbc 19:00\u201320:00. N\u1ebfu bu\u1ed9c ph\u1ea3i t\u1eadp t\u1ed1i mu\u1ed9n: ch\u1ecdn b\u00e0i t\u1eadp nh\u1eb9 h\u01a1n, tr\u00e1nh HIIT.<\/p>\n<h3 class=\"wp-block-heading\">2. Routine Th\u01b0 Gi\u00e3n Tr\u01b0\u1edbc Ng\u1ee7<\/h3>\n<p class=\"wp-block-paragraph\">30\u201360 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7: t\u1eaft m\u00e0n h\u00ecnh, \u00e1nh s\u00e1ng m\u1edd, yoga nh\u1eb9 ho\u1eb7c stretching, \u0111\u1ecdc s\u00e1ch th\u1eadt. Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng 18\u201320\u00b0C l\u00e0 l\u00fd t\u01b0\u1edfng cho gi\u1ea5c ng\u1ee7 s\u00e2u.<\/p>\n<h3 class=\"wp-block-heading\">3. U\u1ed1ng Casein Protein Tr\u01b0\u1edbc Ng\u1ee7<\/h3>\n<p class=\"wp-block-paragraph\">Casein protein ti\u00eau ho\u00e1 ch\u1eadm (7\u20138 ti\u1ebfng), cung c\u1ea5p amino acids li\u00ean t\u1ee5c cho c\u01a1 b\u1eafp su\u1ed1t \u0111\u00eam. 30\u201340g casein tr\u01b0\u1edbc ng\u1ee7 gi\u00fap MPS t\u0103ng cao h\u01a1n trong khi ng\u1ee7.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1280\" height=\"853\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/meal-prep-nutrition.jpg\" alt=\"Dinh d\u01b0\u1ee1ng casein protein tr\u01b0\u1edbc ng\u1ee7 gi\u00fap ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp\" class=\"wp-image-26074\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/meal-prep-nutrition.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/nutrition-meal-prep-300x200.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/nutrition-meal-prep-1024x682.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/nutrition-meal-prep-768x512.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/nutrition-meal-prep-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/nutrition-meal-prep-600x400.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/nutrition-meal-prep-150x100.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">4. Magnesium Glycinate<\/h3>\n<p class=\"wp-block-paragraph\">Magnesium thi\u1ebfu h\u1ee5t khi t\u1eadp gym nhi\u1ec1u (m\u1ea5t qua m\u1ed3 h\u00f4i). B\u1ed5 sung 200\u2013400mg Magnesium Glycinate tr\u01b0\u1edbc ng\u1ee7: th\u01b0 gi\u00e3n c\u01a1 b\u1eafp v\u00e0 h\u1ec7 th\u1ea7n kinh, gi\u00fap ng\u1ee7 s\u00e2u h\u01a1n v\u00e0 ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n.<\/p>\n<h3 class=\"wp-block-heading\">5. Ng\u1ee7 V\u00e0 Th\u1ee9c \u0110\u00fang Gi\u1edd M\u1ed7i Ng\u00e0y<\/h3>\n<p class=\"wp-block-paragraph\">Circadian rhythm c\u1ea7n s\u1ef1 nh\u1ea5t qu\u00e1n. Th\u1ee9c d\u1eady c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y (k\u1ec3 c\u1ea3 cu\u1ed1i tu\u1ea7n) gi\u00fap \u0111i\u1ec1u ho\u00e0 \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc, d\u1ec5 ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady t\u1ef1 nhi\u00ean kh\u00f4ng c\u1ea7n b\u00e1o th\u1ee9c.<\/p>\n<h3 class=\"wp-block-heading\">6. Tr\u00e1nh Caffeine Sau 14:00<\/h3>\n<p class=\"wp-block-paragraph\">Caffeine c\u00f3 th\u1eddi gian b\u00e1n hu\u1ef7 5\u20136 ti\u1ebfng. C\u00e0 ph\u00ea l\u00fac 14:00 = n\u1eeda l\u01b0\u1ee3ng caffeine v\u1eabn c\u00f2n trong m\u00e1u l\u00fac 20:00. \u0110i\u1ec1u n\u00e0y ph\u00e1 v\u1ee1 gi\u1ea5c ng\u1ee7 s\u00e2u ngay c\u1ea3 khi b\u1ea1n &#8220;ng\u1ee7 \u0111\u01b0\u1ee3c b\u00ecnh th\u01b0\u1eddng&#8221;.<\/p>\n<h3 class=\"wp-block-heading\">7. Yoga Nh\u1eb9 Ho\u1eb7c Stretching Bu\u1ed5i T\u1ed1i<\/h3>\n<p class=\"wp-block-paragraph\">10\u201315 ph\u00fat yoga yin ho\u1eb7c stretching nh\u1eb9 bu\u1ed5i t\u1ed1i: k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh \u0111\u1ed1i giao c\u1ea3m (rest &#038; digest), gi\u1ea3m cortisol, gi\u00fap v\u00e0o gi\u1ea5c nhanh h\u01a1n. T\u01b0 th\u1ebf t\u1ed1t nh\u1ea5t: Child&#8217;s Pose, Legs Up The Wall, Supta Baddha Konasana.<\/p>\n<hr class=\"wp-block-separator\"\/>\n<p class=\"wp-block-paragraph\">B\u1ed9 <a href=\"https:\/\/lemogym.com\/th\/product\/buttersoft-yoga-set\/\"><strong>\u0e0a\u0e38\u0e14\u0e42\u0e22\u0e04\u0e30 ButterSoft<\/strong><\/a> t\u1eeb LE MO GYM si\u00eau m\u1ec1m m\u1ecbn \u2014 t\u1eadp yoga bu\u1ed5i t\u1ed1i \u0111\u1ec3 th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7, ng\u1ee7 ngon h\u01a1n v\u00e0 ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n.<\/p>\n<p class=\"wp-block-paragraph\"><em>LE MO GYM \u2014 \u0110\u1ed3 t\u1eadp gym n\u1eef cao c\u1ea5p, h\u1ed7 tr\u1ee3 c\u1ea3 qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 ph\u1ee5c h\u1ed3i.<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng 90% s\u1ef1 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp x\u1ea3y ra trong l\u00fac ng\u1ee7, kh\u00f4ng ph\u1ea3i trong ph\u00f2ng gym? Nhi\u1ec1u ng\u01b0\u1eddi t\u1eadp gym ch\u0103m ch\u1ec9 nh\u01b0ng k\u1ebft qu\u1ea3 k\u00e9m ch\u1ec9 v\u00ec m\u1ed9t l\u00fd do: kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c. \u0110\u00e2y l\u00e0 h\u01b0\u1edbng d\u1eabn khoa h\u1ecdc v\u1ec1 m\u1ed1i quan h\u1ec7 gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 k\u1ebft qu\u1ea3 gym. \u0110i\u1ec1u G\u00ec X\u1ea3y Ra V\u1edbi C\u01a1 Th\u1ec3 Khi Ng\u1ee7? Ti\u1ebft Growth Hormone (GH): 70% l\u01b0\u1ee3ng GH h\u00e0ng ng\u00e0y \u0111\u01b0\u1ee3c ti\u1ebft ra trong gi\u1ea5c ng\u1ee7 s\u00e2u (deep sleep\/stage 3). GH l\u00e0 hormone ch\u00ednh s\u1eeda ch\u1eefa v\u00e0 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp T\u1ed5ng h\u1ee3p protein c\u01a1 b\u1eafp (MPS): Muscle Protein Synthesis \u0111\u1ea1t \u0111\u1ec9nh trong khi ng\u1ee7 \u2014 \u0111\u00e2y l\u00e0 l\u00fac c\u01a1 b\u1eafp th\u1ef1c s\u1ef1 &#8220;l\u1edbn l\u00ean&#8221; T\u00e1i t\u1ed5ng h\u1ee3p glycogen: N\u0103ng l\u01b0\u1ee3ng c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c n\u1ea1p l\u1ea1i ho\u00e0n to\u00e0n \u0111\u1ec3 s\u1eb5n s\u00e0ng cho bu\u1ed5i t\u1eadp ti\u1ebfp theo Gi\u1ea3m cortisol: Hormone stress gi\u1ea3m, cho ph\u00e9p c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 ph\u00e1t tri\u1ec3n Consolidation of motor patterns: N\u00e3o b\u1ed9 &#8220;ghi nh\u1edb&#8221; k\u1ef9 thu\u1eadt t\u1eadp trong khi ng\u1ee7 \u2014 c\u1ea3i thi\u1ec7n form Bao Nhi\u00eau Ti\u1ebfng Ng\u1ee7 L\u00e0 \u0110\u1ee7? Ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng: 7\u20138 ti\u1ebfng\/\u0111\u00eam (WHO recommendation) Ng\u01b0\u1eddi t\u1eadp gym 3\u20134 bu\u1ed5i\/tu\u1ea7n: 7.5\u20138.5 ti\u1ebfng Ng\u01b0\u1eddi t\u1eadp gym n\u1eb7ng 5+ bu\u1ed5i\/tu\u1ea7n: 8\u20139 ti\u1ebfng Athlete chuy\u00ean nghi\u1ec7p: 9\u201310 ti\u1ebfng (LeBron James ng\u1ee7 12 ti\u1ebfng\/ng\u00e0y!) D\u1ea5u Hi\u1ec7u Thi\u1ebfu Ng\u1ee7 \u0110ang H\u1ea1i K\u1ebft Qu\u1ea3 Gym T\u1ea1 t\u1eadp \u0111\u01b0\u1ee3c \u00edt h\u01a1n b\u00ecnh th\u01b0\u1eddng 10\u201320% \u0110au nh\u1ee9c c\u01a1 k\u00e9o d\u00e0i h\u01a1n 72 gi\u1edd \u2014 ph\u1ee5c h\u1ed3i ch\u1eadm Kh\u00f4ng c\u00f3 \u0111\u1ed9ng l\u1ef1c t\u1eadp, d\u1ec5 b\u1ecf bu\u1ed5i Th\u00e8m \u0103n ng\u1ecdt v\u00e0 carbs nhi\u1ec1u h\u01a1n b\u00ecnh th\u01b0\u1eddng (leptin\/ghrelin m\u1ea5t c\u00e2n b\u1eb1ng) Th\u01b0\u1eddng xuy\u00ean \u1ed1m ho\u1eb7c c\u1ea3m l\u1ea1nh nh\u1eb9 (immune system suy y\u1ebfu) T\u00e2m tr\u1ea1ng th\u1ea5t th\u01b0\u1eddng, d\u1ec5 c\u00e1u v\u1edbi ng\u01b0\u1eddi xung quanh T\u1eadp trung k\u00e9m, d\u1ec5 xao nh\u00e3ng trong bu\u1ed5i t\u1eadp 7 M\u1eb9o Ng\u1ee7 Ngon D\u00e0nh Cho Ng\u01b0\u1eddi T\u1eadp Gym 1. Kh\u00f4ng T\u1eadp Qu\u00e1 Mu\u1ed9n T\u1eadp n\u1eb7ng sau 20:00 t\u0103ng cortisol v\u00e0 adrenaline \u2014 khi\u1ebfn kh\u00f3 ng\u1ee7. C\u1ed1 g\u1eafng k\u1ebft th\u00fac bu\u1ed5i t\u1eadp n\u1eb7ng tr\u01b0\u1edbc 19:00\u201320:00. N\u1ebfu bu\u1ed9c ph\u1ea3i t\u1eadp t\u1ed1i mu\u1ed9n: ch\u1ecdn b\u00e0i t\u1eadp nh\u1eb9 h\u01a1n, tr\u00e1nh HIIT. 2. Routine Th\u01b0 Gi\u00e3n Tr\u01b0\u1edbc Ng\u1ee7 30\u201360 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7: t\u1eaft m\u00e0n h\u00ecnh, \u00e1nh s\u00e1ng m\u1edd, yoga nh\u1eb9 ho\u1eb7c stretching, \u0111\u1ecdc s\u00e1ch th\u1eadt. Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng 18\u201320\u00b0C l\u00e0 l\u00fd t\u01b0\u1edfng cho gi\u1ea5c ng\u1ee7 s\u00e2u. 3. U\u1ed1ng Casein Protein Tr\u01b0\u1edbc Ng\u1ee7 Casein protein ti\u00eau ho\u00e1 ch\u1eadm (7\u20138 ti\u1ebfng), cung c\u1ea5p amino acids li\u00ean t\u1ee5c cho c\u01a1 b\u1eafp su\u1ed1t \u0111\u00eam. 30\u201340g casein tr\u01b0\u1edbc ng\u1ee7 gi\u00fap MPS t\u0103ng cao h\u01a1n trong khi ng\u1ee7. 4. Magnesium Glycinate Magnesium thi\u1ebfu h\u1ee5t khi t\u1eadp gym nhi\u1ec1u (m\u1ea5t qua m\u1ed3 h\u00f4i). B\u1ed5 sung 200\u2013400mg Magnesium Glycinate tr\u01b0\u1edbc ng\u1ee7: th\u01b0 gi\u00e3n c\u01a1 b\u1eafp v\u00e0 h\u1ec7 th\u1ea7n kinh, gi\u00fap ng\u1ee7 s\u00e2u h\u01a1n v\u00e0 ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n. 5. Ng\u1ee7 V\u00e0 Th\u1ee9c \u0110\u00fang Gi\u1edd M\u1ed7i Ng\u00e0y Circadian rhythm c\u1ea7n s\u1ef1 nh\u1ea5t qu\u00e1n. Th\u1ee9c d\u1eady c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y (k\u1ec3 c\u1ea3 cu\u1ed1i tu\u1ea7n) gi\u00fap \u0111i\u1ec1u ho\u00e0 \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc, d\u1ec5 ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady t\u1ef1 nhi\u00ean kh\u00f4ng c\u1ea7n b\u00e1o th\u1ee9c. 6. Tr\u00e1nh Caffeine Sau 14:00 Caffeine c\u00f3 th\u1eddi gian b\u00e1n hu\u1ef7 5\u20136 ti\u1ebfng. C\u00e0 ph\u00ea l\u00fac 14:00 = n\u1eeda l\u01b0\u1ee3ng caffeine v\u1eabn c\u00f2n trong m\u00e1u l\u00fac 20:00. \u0110i\u1ec1u n\u00e0y ph\u00e1 v\u1ee1 gi\u1ea5c ng\u1ee7 s\u00e2u ngay c\u1ea3 khi b\u1ea1n &#8220;ng\u1ee7 \u0111\u01b0\u1ee3c b\u00ecnh th\u01b0\u1eddng&#8221;. 7. Yoga Nh\u1eb9 Ho\u1eb7c Stretching Bu\u1ed5i T\u1ed1i 10\u201315 ph\u00fat yoga yin ho\u1eb7c stretching nh\u1eb9 bu\u1ed5i t\u1ed1i: k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh \u0111\u1ed1i giao c\u1ea3m (rest &#038; digest), gi\u1ea3m cortisol, gi\u00fap v\u00e0o gi\u1ea5c nhanh h\u01a1n. T\u01b0 th\u1ebf t\u1ed1t nh\u1ea5t: Child&#8217;s Pose, Legs Up The Wall, Supta Baddha Konasana. B\u1ed9 ButterSoft Yoga Set t\u1eeb LE MO GYM si\u00eau m\u1ec1m m\u1ecbn \u2014 t\u1eadp yoga bu\u1ed5i t\u1ed1i \u0111\u1ec3 th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7, ng\u1ee7 ngon h\u01a1n v\u00e0 ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n. LE MO GYM \u2014 \u0110\u1ed3 t\u1eadp gym n\u1eef cao c\u1ea5p, h\u1ed7 tr\u1ee3 c\u1ea3 qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 ph\u1ee5c h\u1ed3i.<\/p>","protected":false},"author":1,"featured_media":26078,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[293],"tags":[313,304,181,303],"class_list":["post-26018","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tip-meo-tap-luyen","tag-meo-tap-gym","tag-phuc-hoi-co-bap","tag-tap-gym","tag-tap-gym-hieu-qua"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Gi\u1ea5c Ng\u1ee7 V\u00e0 Ph\u1ee5c H\u1ed3i \u2014 T\u1ea1i Sao Ng\u1ee7 \u0110\u1ee7 Gi\u1ea5c Quan Tr\u1ecdng H\u01a1n C\u1ea3 Bu\u1ed5i T\u1eadp Gym? - LE MO GYM<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lemogym.com\/th\/giac-ngu-phuc-hoi-tap-gym-quan-trong-nhu-the-nao\/\" \/>\n<meta property=\"og:locale\" content=\"th_TH\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gi\u1ea5c Ng\u1ee7 V\u00e0 Ph\u1ee5c H\u1ed3i \u2014 T\u1ea1i Sao Ng\u1ee7 \u0110\u1ee7 Gi\u1ea5c Quan Tr\u1ecdng H\u01a1n C\u1ea3 Bu\u1ed5i T\u1eadp Gym? - LE MO GYM\" \/>\n<meta property=\"og:description\" content=\"B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng 90% s\u1ef1 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp x\u1ea3y ra trong l\u00fac ng\u1ee7, kh\u00f4ng ph\u1ea3i trong ph\u00f2ng gym? Nhi\u1ec1u ng\u01b0\u1eddi t\u1eadp gym ch\u0103m ch\u1ec9 nh\u01b0ng k\u1ebft qu\u1ea3 k\u00e9m ch\u1ec9 v\u00ec m\u1ed9t l\u00fd do: kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c. \u0110\u00e2y l\u00e0 h\u01b0\u1edbng d\u1eabn khoa h\u1ecdc v\u1ec1 m\u1ed1i quan h\u1ec7 gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 k\u1ebft qu\u1ea3 gym. \u0110i\u1ec1u G\u00ec X\u1ea3y Ra V\u1edbi C\u01a1 Th\u1ec3 Khi Ng\u1ee7? Ti\u1ebft Growth Hormone (GH): 70% l\u01b0\u1ee3ng GH h\u00e0ng ng\u00e0y \u0111\u01b0\u1ee3c ti\u1ebft ra trong gi\u1ea5c ng\u1ee7 s\u00e2u (deep sleep\/stage 3). GH l\u00e0 hormone ch\u00ednh s\u1eeda ch\u1eefa v\u00e0 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp T\u1ed5ng h\u1ee3p protein c\u01a1 b\u1eafp (MPS): Muscle Protein Synthesis \u0111\u1ea1t \u0111\u1ec9nh trong khi ng\u1ee7 \u2014 \u0111\u00e2y l\u00e0 l\u00fac c\u01a1 b\u1eafp th\u1ef1c s\u1ef1 &#8220;l\u1edbn l\u00ean&#8221; T\u00e1i t\u1ed5ng h\u1ee3p glycogen: N\u0103ng l\u01b0\u1ee3ng c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c n\u1ea1p l\u1ea1i ho\u00e0n to\u00e0n \u0111\u1ec3 s\u1eb5n s\u00e0ng cho bu\u1ed5i t\u1eadp ti\u1ebfp theo Gi\u1ea3m cortisol: Hormone stress gi\u1ea3m, cho ph\u00e9p c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 ph\u00e1t tri\u1ec3n Consolidation of motor patterns: N\u00e3o b\u1ed9 &#8220;ghi nh\u1edb&#8221; k\u1ef9 thu\u1eadt t\u1eadp trong khi ng\u1ee7 \u2014 c\u1ea3i thi\u1ec7n form Bao Nhi\u00eau Ti\u1ebfng Ng\u1ee7 L\u00e0 \u0110\u1ee7? Ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng: 7\u20138 ti\u1ebfng\/\u0111\u00eam (WHO recommendation) Ng\u01b0\u1eddi t\u1eadp gym 3\u20134 bu\u1ed5i\/tu\u1ea7n: 7.5\u20138.5 ti\u1ebfng Ng\u01b0\u1eddi t\u1eadp gym n\u1eb7ng 5+ bu\u1ed5i\/tu\u1ea7n: 8\u20139 ti\u1ebfng Athlete chuy\u00ean nghi\u1ec7p: 9\u201310 ti\u1ebfng (LeBron James ng\u1ee7 12 ti\u1ebfng\/ng\u00e0y!) D\u1ea5u Hi\u1ec7u Thi\u1ebfu Ng\u1ee7 \u0110ang H\u1ea1i K\u1ebft Qu\u1ea3 Gym T\u1ea1 t\u1eadp \u0111\u01b0\u1ee3c \u00edt h\u01a1n b\u00ecnh th\u01b0\u1eddng 10\u201320% \u0110au nh\u1ee9c c\u01a1 k\u00e9o d\u00e0i h\u01a1n 72 gi\u1edd \u2014 ph\u1ee5c h\u1ed3i ch\u1eadm Kh\u00f4ng c\u00f3 \u0111\u1ed9ng l\u1ef1c t\u1eadp, d\u1ec5 b\u1ecf bu\u1ed5i Th\u00e8m \u0103n ng\u1ecdt v\u00e0 carbs nhi\u1ec1u h\u01a1n b\u00ecnh th\u01b0\u1eddng (leptin\/ghrelin m\u1ea5t c\u00e2n b\u1eb1ng) Th\u01b0\u1eddng xuy\u00ean \u1ed1m ho\u1eb7c c\u1ea3m l\u1ea1nh nh\u1eb9 (immune system suy y\u1ebfu) T\u00e2m tr\u1ea1ng th\u1ea5t th\u01b0\u1eddng, d\u1ec5 c\u00e1u v\u1edbi ng\u01b0\u1eddi xung quanh T\u1eadp trung k\u00e9m, d\u1ec5 xao nh\u00e3ng trong bu\u1ed5i t\u1eadp 7 M\u1eb9o Ng\u1ee7 Ngon D\u00e0nh Cho Ng\u01b0\u1eddi T\u1eadp Gym 1. Kh\u00f4ng T\u1eadp Qu\u00e1 Mu\u1ed9n T\u1eadp n\u1eb7ng sau 20:00 t\u0103ng cortisol v\u00e0 adrenaline \u2014 khi\u1ebfn kh\u00f3 ng\u1ee7. C\u1ed1 g\u1eafng k\u1ebft th\u00fac bu\u1ed5i t\u1eadp n\u1eb7ng tr\u01b0\u1edbc 19:00\u201320:00. N\u1ebfu bu\u1ed9c ph\u1ea3i t\u1eadp t\u1ed1i mu\u1ed9n: ch\u1ecdn b\u00e0i t\u1eadp nh\u1eb9 h\u01a1n, tr\u00e1nh HIIT. 2. Routine Th\u01b0 Gi\u00e3n Tr\u01b0\u1edbc Ng\u1ee7 30\u201360 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7: t\u1eaft m\u00e0n h\u00ecnh, \u00e1nh s\u00e1ng m\u1edd, yoga nh\u1eb9 ho\u1eb7c stretching, \u0111\u1ecdc s\u00e1ch th\u1eadt. Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng 18\u201320\u00b0C l\u00e0 l\u00fd t\u01b0\u1edfng cho gi\u1ea5c ng\u1ee7 s\u00e2u. 3. U\u1ed1ng Casein Protein Tr\u01b0\u1edbc Ng\u1ee7 Casein protein ti\u00eau ho\u00e1 ch\u1eadm (7\u20138 ti\u1ebfng), cung c\u1ea5p amino acids li\u00ean t\u1ee5c cho c\u01a1 b\u1eafp su\u1ed1t \u0111\u00eam. 30\u201340g casein tr\u01b0\u1edbc ng\u1ee7 gi\u00fap MPS t\u0103ng cao h\u01a1n trong khi ng\u1ee7. 4. Magnesium Glycinate Magnesium thi\u1ebfu h\u1ee5t khi t\u1eadp gym nhi\u1ec1u (m\u1ea5t qua m\u1ed3 h\u00f4i). B\u1ed5 sung 200\u2013400mg Magnesium Glycinate tr\u01b0\u1edbc ng\u1ee7: th\u01b0 gi\u00e3n c\u01a1 b\u1eafp v\u00e0 h\u1ec7 th\u1ea7n kinh, gi\u00fap ng\u1ee7 s\u00e2u h\u01a1n v\u00e0 ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n. 5. Ng\u1ee7 V\u00e0 Th\u1ee9c \u0110\u00fang Gi\u1edd M\u1ed7i Ng\u00e0y Circadian rhythm c\u1ea7n s\u1ef1 nh\u1ea5t qu\u00e1n. Th\u1ee9c d\u1eady c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y (k\u1ec3 c\u1ea3 cu\u1ed1i tu\u1ea7n) gi\u00fap \u0111i\u1ec1u ho\u00e0 \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc, d\u1ec5 ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady t\u1ef1 nhi\u00ean kh\u00f4ng c\u1ea7n b\u00e1o th\u1ee9c. 6. Tr\u00e1nh Caffeine Sau 14:00 Caffeine c\u00f3 th\u1eddi gian b\u00e1n hu\u1ef7 5\u20136 ti\u1ebfng. C\u00e0 ph\u00ea l\u00fac 14:00 = n\u1eeda l\u01b0\u1ee3ng caffeine v\u1eabn c\u00f2n trong m\u00e1u l\u00fac 20:00. \u0110i\u1ec1u n\u00e0y ph\u00e1 v\u1ee1 gi\u1ea5c ng\u1ee7 s\u00e2u ngay c\u1ea3 khi b\u1ea1n &#8220;ng\u1ee7 \u0111\u01b0\u1ee3c b\u00ecnh th\u01b0\u1eddng&#8221;. 7. Yoga Nh\u1eb9 Ho\u1eb7c Stretching Bu\u1ed5i T\u1ed1i 10\u201315 ph\u00fat yoga yin ho\u1eb7c stretching nh\u1eb9 bu\u1ed5i t\u1ed1i: k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh \u0111\u1ed1i giao c\u1ea3m (rest &#038; digest), gi\u1ea3m cortisol, gi\u00fap v\u00e0o gi\u1ea5c nhanh h\u01a1n. T\u01b0 th\u1ebf t\u1ed1t nh\u1ea5t: Child&#8217;s Pose, Legs Up The Wall, Supta Baddha Konasana. B\u1ed9 ButterSoft Yoga Set t\u1eeb LE MO GYM si\u00eau m\u1ec1m m\u1ecbn \u2014 t\u1eadp yoga bu\u1ed5i t\u1ed1i \u0111\u1ec3 th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7, ng\u1ee7 ngon h\u01a1n v\u00e0 ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n. 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- LE MO GYM","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/lemogym.com\/th\/giac-ngu-phuc-hoi-tap-gym-quan-trong-nhu-the-nao\/","og_locale":"th_TH","og_type":"article","og_title":"Gi\u1ea5c Ng\u1ee7 V\u00e0 Ph\u1ee5c H\u1ed3i \u2014 T\u1ea1i Sao Ng\u1ee7 \u0110\u1ee7 Gi\u1ea5c Quan Tr\u1ecdng H\u01a1n C\u1ea3 Bu\u1ed5i T\u1eadp Gym? - LE MO GYM","og_description":"B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng 90% s\u1ef1 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp x\u1ea3y ra trong l\u00fac ng\u1ee7, kh\u00f4ng ph\u1ea3i trong ph\u00f2ng gym? Nhi\u1ec1u ng\u01b0\u1eddi t\u1eadp gym ch\u0103m ch\u1ec9 nh\u01b0ng k\u1ebft qu\u1ea3 k\u00e9m ch\u1ec9 v\u00ec m\u1ed9t l\u00fd do: kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c. \u0110\u00e2y l\u00e0 h\u01b0\u1edbng d\u1eabn khoa h\u1ecdc v\u1ec1 m\u1ed1i quan h\u1ec7 gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 k\u1ebft qu\u1ea3 gym. \u0110i\u1ec1u G\u00ec X\u1ea3y Ra V\u1edbi C\u01a1 Th\u1ec3 Khi Ng\u1ee7? Ti\u1ebft Growth Hormone (GH): 70% l\u01b0\u1ee3ng GH h\u00e0ng ng\u00e0y \u0111\u01b0\u1ee3c ti\u1ebft ra trong gi\u1ea5c ng\u1ee7 s\u00e2u (deep sleep\/stage 3). GH l\u00e0 hormone ch\u00ednh s\u1eeda ch\u1eefa v\u00e0 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp T\u1ed5ng h\u1ee3p protein c\u01a1 b\u1eafp (MPS): Muscle Protein Synthesis \u0111\u1ea1t \u0111\u1ec9nh trong khi ng\u1ee7 \u2014 \u0111\u00e2y l\u00e0 l\u00fac c\u01a1 b\u1eafp th\u1ef1c s\u1ef1 &#8220;l\u1edbn l\u00ean&#8221; T\u00e1i t\u1ed5ng h\u1ee3p glycogen: N\u0103ng l\u01b0\u1ee3ng c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c n\u1ea1p l\u1ea1i ho\u00e0n to\u00e0n \u0111\u1ec3 s\u1eb5n s\u00e0ng cho bu\u1ed5i t\u1eadp ti\u1ebfp theo Gi\u1ea3m cortisol: Hormone stress gi\u1ea3m, cho ph\u00e9p c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 ph\u00e1t tri\u1ec3n Consolidation of motor patterns: N\u00e3o b\u1ed9 &#8220;ghi nh\u1edb&#8221; k\u1ef9 thu\u1eadt t\u1eadp trong khi ng\u1ee7 \u2014 c\u1ea3i thi\u1ec7n form Bao Nhi\u00eau Ti\u1ebfng Ng\u1ee7 L\u00e0 \u0110\u1ee7? Ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng: 7\u20138 ti\u1ebfng\/\u0111\u00eam (WHO recommendation) Ng\u01b0\u1eddi t\u1eadp gym 3\u20134 bu\u1ed5i\/tu\u1ea7n: 7.5\u20138.5 ti\u1ebfng Ng\u01b0\u1eddi t\u1eadp gym n\u1eb7ng 5+ bu\u1ed5i\/tu\u1ea7n: 8\u20139 ti\u1ebfng Athlete chuy\u00ean nghi\u1ec7p: 9\u201310 ti\u1ebfng (LeBron James ng\u1ee7 12 ti\u1ebfng\/ng\u00e0y!) D\u1ea5u Hi\u1ec7u Thi\u1ebfu Ng\u1ee7 \u0110ang H\u1ea1i K\u1ebft Qu\u1ea3 Gym T\u1ea1 t\u1eadp \u0111\u01b0\u1ee3c \u00edt h\u01a1n b\u00ecnh th\u01b0\u1eddng 10\u201320% \u0110au nh\u1ee9c c\u01a1 k\u00e9o d\u00e0i h\u01a1n 72 gi\u1edd \u2014 ph\u1ee5c h\u1ed3i ch\u1eadm Kh\u00f4ng c\u00f3 \u0111\u1ed9ng l\u1ef1c t\u1eadp, d\u1ec5 b\u1ecf bu\u1ed5i Th\u00e8m \u0103n ng\u1ecdt v\u00e0 carbs nhi\u1ec1u h\u01a1n b\u00ecnh th\u01b0\u1eddng (leptin\/ghrelin m\u1ea5t c\u00e2n b\u1eb1ng) Th\u01b0\u1eddng xuy\u00ean \u1ed1m ho\u1eb7c c\u1ea3m l\u1ea1nh nh\u1eb9 (immune system suy y\u1ebfu) T\u00e2m tr\u1ea1ng th\u1ea5t th\u01b0\u1eddng, d\u1ec5 c\u00e1u v\u1edbi ng\u01b0\u1eddi xung quanh T\u1eadp trung k\u00e9m, d\u1ec5 xao nh\u00e3ng trong bu\u1ed5i t\u1eadp 7 M\u1eb9o Ng\u1ee7 Ngon D\u00e0nh Cho Ng\u01b0\u1eddi T\u1eadp Gym 1. Kh\u00f4ng T\u1eadp Qu\u00e1 Mu\u1ed9n T\u1eadp n\u1eb7ng sau 20:00 t\u0103ng cortisol v\u00e0 adrenaline \u2014 khi\u1ebfn kh\u00f3 ng\u1ee7. C\u1ed1 g\u1eafng k\u1ebft th\u00fac bu\u1ed5i t\u1eadp n\u1eb7ng tr\u01b0\u1edbc 19:00\u201320:00. N\u1ebfu bu\u1ed9c ph\u1ea3i t\u1eadp t\u1ed1i mu\u1ed9n: ch\u1ecdn b\u00e0i t\u1eadp nh\u1eb9 h\u01a1n, tr\u00e1nh HIIT. 2. Routine Th\u01b0 Gi\u00e3n Tr\u01b0\u1edbc Ng\u1ee7 30\u201360 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7: t\u1eaft m\u00e0n h\u00ecnh, \u00e1nh s\u00e1ng m\u1edd, yoga nh\u1eb9 ho\u1eb7c stretching, \u0111\u1ecdc s\u00e1ch th\u1eadt. Nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng 18\u201320\u00b0C l\u00e0 l\u00fd t\u01b0\u1edfng cho gi\u1ea5c ng\u1ee7 s\u00e2u. 3. U\u1ed1ng Casein Protein Tr\u01b0\u1edbc Ng\u1ee7 Casein protein ti\u00eau ho\u00e1 ch\u1eadm (7\u20138 ti\u1ebfng), cung c\u1ea5p amino acids li\u00ean t\u1ee5c cho c\u01a1 b\u1eafp su\u1ed1t \u0111\u00eam. 30\u201340g casein tr\u01b0\u1edbc ng\u1ee7 gi\u00fap MPS t\u0103ng cao h\u01a1n trong khi ng\u1ee7. 4. Magnesium Glycinate Magnesium thi\u1ebfu h\u1ee5t khi t\u1eadp gym nhi\u1ec1u (m\u1ea5t qua m\u1ed3 h\u00f4i). B\u1ed5 sung 200\u2013400mg Magnesium Glycinate tr\u01b0\u1edbc ng\u1ee7: th\u01b0 gi\u00e3n c\u01a1 b\u1eafp v\u00e0 h\u1ec7 th\u1ea7n kinh, gi\u00fap ng\u1ee7 s\u00e2u h\u01a1n v\u00e0 ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n. 5. Ng\u1ee7 V\u00e0 Th\u1ee9c \u0110\u00fang Gi\u1edd M\u1ed7i Ng\u00e0y Circadian rhythm c\u1ea7n s\u1ef1 nh\u1ea5t qu\u00e1n. Th\u1ee9c d\u1eady c\u00f9ng m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y (k\u1ec3 c\u1ea3 cu\u1ed1i tu\u1ea7n) gi\u00fap \u0111i\u1ec1u ho\u00e0 \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc, d\u1ec5 ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady t\u1ef1 nhi\u00ean kh\u00f4ng c\u1ea7n b\u00e1o th\u1ee9c. 6. Tr\u00e1nh Caffeine Sau 14:00 Caffeine c\u00f3 th\u1eddi gian b\u00e1n hu\u1ef7 5\u20136 ti\u1ebfng. C\u00e0 ph\u00ea l\u00fac 14:00 = n\u1eeda l\u01b0\u1ee3ng caffeine v\u1eabn c\u00f2n trong m\u00e1u l\u00fac 20:00. \u0110i\u1ec1u n\u00e0y ph\u00e1 v\u1ee1 gi\u1ea5c ng\u1ee7 s\u00e2u ngay c\u1ea3 khi b\u1ea1n &#8220;ng\u1ee7 \u0111\u01b0\u1ee3c b\u00ecnh th\u01b0\u1eddng&#8221;. 7. Yoga Nh\u1eb9 Ho\u1eb7c Stretching Bu\u1ed5i T\u1ed1i 10\u201315 ph\u00fat yoga yin ho\u1eb7c stretching nh\u1eb9 bu\u1ed5i t\u1ed1i: k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh \u0111\u1ed1i giao c\u1ea3m (rest &#038; digest), gi\u1ea3m cortisol, gi\u00fap v\u00e0o gi\u1ea5c nhanh h\u01a1n. T\u01b0 th\u1ebf t\u1ed1t nh\u1ea5t: Child&#8217;s Pose, Legs Up The Wall, Supta Baddha Konasana. B\u1ed9 ButterSoft Yoga Set t\u1eeb LE MO GYM si\u00eau m\u1ec1m m\u1ecbn \u2014 t\u1eadp yoga bu\u1ed5i t\u1ed1i \u0111\u1ec3 th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7, ng\u1ee7 ngon h\u01a1n v\u00e0 ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n. 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