{"id":40865,"date":"2026-06-04T15:06:01","date_gmt":"2026-06-04T08:06:01","guid":{"rendered":"https:\/\/purna.vn\/?p=40865"},"modified":"2026-06-04T15:06:12","modified_gmt":"2026-06-04T08:06:12","slug":"cam-nhan-co-the-thay-doi-ra-sao-khi-buoc-sang-35","status":"publish","type":"post","link":"https:\/\/purna.vn\/en\/cam-nhan-co-the-thay-doi-ra-sao-khi-buoc-sang-35\/","title":{"rendered":"C\u1ea3m nh\u1eadn c\u01a1 th\u1ec3 thay \u0111\u1ed5i ra sao khi b\u01b0\u1edbc sang 35+"},"content":{"rendered":"

C\u00e1c b\u1ea1n th\u01b0\u01a1ng m\u1ebfn,<\/p>\n\n\n\n

C\u00f3 m\u1ed9t \u0111i\u1ec1u Purna nh\u1eadn ra trong v\u00e0i n\u0103m g\u1ea7n \u0111\u00e2y: c\u01a1 th\u1ec3 m\u00ecnh \u0111\u00e3 thay \u0111\u1ed5i. D\u00f9 v\u1eabn duy tr\u00ec v\u1eadn \u0111\u1ed9ng v\u00e0 t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n h\u1eb1ng ng\u00e0y nh\u01b0ng n\u1ebfu so v\u1edbi ch\u00ednh m\u00ecnh c\u00e1ch \u0111\u00e2y hai n\u0103m, Purna th\u1ea5y r\u00f5 s\u1ee9c b\u1ec1n v\u00e0 kh\u1ea3 n\u0103ng h\u1ed3i ph\u1ee5c c\u1ee7a c\u01a1 th\u1ec3 kh\u00f4ng c\u00f2n gi\u1ed1ng nhau n\u1eefa.<\/p>\n\n\n\n

C\u01a1 th\u1ec3 c\u1ea7n \u0111\u01b0\u1ee3c l\u1eafng nghe nhi\u1ec1u h\u01a1n<\/h2>\n\n\n\n

Tr\u01b0\u1edbc \u0111\u00e2y, m\u00ecnh c\u00f3 th\u1ec3 t\u1eadp li\u00ean t\u1ee5c trong th\u1eddi gian d\u00e0i v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao. M\u1ed9t bu\u1ed5i ch\u1ea1y d\u00e0i, m\u1ed9t l\u1edbp cardio n\u1eb7ng hay m\u1ed9t tu\u1ea7n t\u1eadp li\u00ean ti\u1ebfp kh\u00f4ng ph\u1ea3i l\u00e0 v\u1ea5n \u0111\u1ec1 l\u1edbn. C\u01a1 th\u1ec3 g\u1ea7n nh\u01b0 lu\u00f4n s\u1eb5n s\u00e0ng cho bu\u1ed5i t\u1eadp ti\u1ebfp theo.<\/p>\n\n\n\n

Hi\u1ec7n t\u1ea1i, m\u00ecnh v\u1eabn t\u1eadp \u0111\u01b0\u1ee3c, nh\u01b0ng c\u1ea3m gi\u00e1c \u0111\u00e3 kh\u00e1c. M\u00ecnh d\u1ec5 m\u1ec7t h\u01a1n khi t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao. Nh\u1ecbp tim t\u0103ng nhanh h\u01a1n. Nh\u1eefng bu\u1ed5i t\u1eadp t\u1eebng \u0111\u01b0\u1ee3c xem l\u00e0 “b\u00ecnh th\u01b0\u1eddng” nay \u0111\u00f4i khi khi\u1ebfn Purna c\u1ea7n th\u00eam m\u1ed9t ho\u1eb7c hai ng\u00e0y \u0111\u1ec3 h\u1ed3i ph\u1ee5c ho\u00e0n to\u00e0n sau \u0111\u00f3. N\u1ebfu ng\u1ee7 kh\u00f4ng \u0111\u1ee7 ho\u1eb7c gi\u00e3n c\u01a1 kh\u00f4ng \u0111\u1ee7, hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n gi\u1ea3m \u0111i r\u1ea5t r\u00f5.
<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Sau khi t\u00ecm hi\u1ec3u v\u00e0 quan s\u00e1t c\u01a1 th\u1ec3 k\u1ef9 h\u01a1n, m\u00ecnh nh\u1eadn ra \u0111\u00e2y l\u00e0 \u0111i\u1ec1u r\u1ea5t nhi\u1ec1u ph\u1ee5 n\u1eef sau tu\u1ed5i 35 g\u1eb7p ph\u1ea3i. Khi b\u01b0\u1edbc v\u00e0o giai \u0111o\u1ea1n cu\u1ed1i tu\u1ed5i 30 v\u00e0 \u0111\u1ea7u tu\u1ed5i 40, c\u01a1 th\u1ec3 ph\u1ee5 n\u1eef b\u1eaft \u0111\u1ea7u c\u00f3 nh\u1eefng thay \u0111\u1ed5i v\u1ec1 n\u1ed9i ti\u1ebft t\u1ed1. Kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp c\u00f3 xu h\u01b0\u1edbng gi\u1ea3m d\u1ea7n n\u1ebfu kh\u00f4ng \u0111\u01b0\u1ee3c duy tr\u00ec \u0111\u00fang c\u00e1ch. Kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i sau v\u1eadn \u0111\u1ed9ng c\u0169ng ch\u1eadm h\u01a1n so v\u1edbi tu\u1ed5i 20 ho\u1eb7c \u0111\u1ea7u tu\u1ed5i 30. Th\u00eam v\u00e0o \u0111\u00f3 l\u00e0 \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c, gia \u0111\u00ecnh, ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 c\u0103ng th\u1eb3ng h\u00e0ng ng\u00e0y \u2013 t\u1ea5t c\u1ea3 \u0111\u1ec1u \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n

C\u01a1 th\u1ec3 c\u1ea7n chi\u1ebfn l\u01b0\u1ee3c t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p<\/h2>\n\n\n\n

\u0110i\u1ec1u quan tr\u1ecdng l\u00e0 hi\u1ec3u r\u1eb1ng \u0111\u00e2y kh\u00f4ng ph\u1ea3i l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a s\u1ef1 th\u1ea5t b\u1ea1i<\/strong>, m\u00e0 l\u00e0 m\u1ed9t giai \u0111o\u1ea1n m\u1edbi c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n\n\n\n

Thay v\u00ec c\u1ed1 g\u1eafng t\u1eadp nh\u01b0 m\u00ecnh c\u1ee7a 10 n\u0103m tr\u01b0\u1edbc, Purna h\u1ecdc c\u00e1ch t\u1eadp ph\u00f9 h\u1ee3p v\u1edbi phi\u00ean b\u1ea3n hi\u1ec7n t\u1ea1i. M\u00ecnh b\u1eaft \u0111\u1ea7u \u01b0u ti\u00ean ch\u1ea5t l\u01b0\u1ee3ng h\u01a1n s\u1ed1 l\u01b0\u1ee3ng. Kh\u00f4ng c\u00f2n c\u1ed1 g\u1eafng t\u1eadp n\u1eb7ng m\u1ed7i ng\u00e0y, thay v\u00e0o \u0111\u00f3, m\u00ecnh xen k\u1ebd nh\u1eefng bu\u1ed5i c\u01b0\u1eddng \u0111\u1ed9 cao v\u1edbi c\u00e1c bu\u1ed5i t\u1eadp nh\u1eb9 nh\u00e0ng h\u01a1n nh\u01b0 \u0111i b\u1ed9, yoga ho\u1eb7c k\u00e9o gi\u00e3n c\u01a1. \u0110\u1eb7c bi\u1ec7t Purna ch\u00fa \u00fd h\u01a1n \u0111\u1ebfn gi\u1ea5c ng\u1ee7, dinh d\u01b0\u1ee1ng v\u00e0 th\u1eddi gian h\u1ed3i ph\u1ee5c c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

M\u00ecnh c\u0169ng t\u0103ng c\u01b0\u1eddng t\u1eadp s\u1ee9c m\u1ea1nh \u0111\u1ec3 duy tr\u00ec kh\u1ed1i c\u01a1 v\u00e0 b\u1ea3o v\u1ec7 x\u01b0\u01a1ng kh\u1edbp. \u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng v\u1edbi ph\u1ee5 n\u1eef khi tu\u1ed5i t\u00e1c t\u0103ng l\u00ean. Quan tr\u1ecdng h\u01a1n c\u1ea3, t\u00f4i h\u1ecdc c\u00e1ch l\u1eafng nghe c\u01a1 th\u1ec3, c\u00e2n b\u1eb1ng gi\u1eefa t\u1eadp luy\u1ec7n v\u00e0 ngh\u1ec9 ng\u01a1i.<\/p>\n\n\n\n

C\u00f3 th\u1ec3 c\u01a1 th\u1ec3 ch\u1ec9 \u0111ang y\u00eau c\u1ea7u m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c m\u1edbi:<\/p>\n\n\n\n

    \n
  • \u01afu ti\u00ean ph\u1ee5c h\u1ed3i nhi\u1ec1u h\u01a1n.<\/li>\n\n\n\n
  • Ng\u1ee7 \u0111\u1ee7 v\u00e0 ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng.<\/li>\n\n\n\n
  • B\u1ed5 sung \u0111\u1ee7 protein \u0111\u1ec3 duy tr\u00ec c\u01a1 b\u1eafp.<\/li>\n\n\n\n
  • K\u1ebft h\u1ee3p t\u1eadp s\u1ee9c m\u1ea1nh v\u1edbi cardio.<\/li>\n\n\n\n
  • Ch\u1ea5p nh\u1eadn nh\u1eefng ng\u00e0y ngh\u1ec9 nh\u01b0 m\u1ed9t ph\u1ea7n c\u1ee7a qu\u00e1 tr\u00ecnh ti\u1ebfn b\u1ed9.<\/li>\n\n\n\n
  • Ng\u1eebng so s\u00e1nh b\u1ea3n th\u00e2n v\u1edbi phi\u00ean b\u1ea3n tr\u1ebb h\u01a1n c\u1ee7a ch\u00ednh m\u00ecnh.<\/li>\n<\/ul>\n\n\n\n

    M\u1ee5c ti\u00eau l\u00e0 duy tr\u00ec s\u1ee9c kh\u1ecfe, s\u1ef1 d\u1ebbo dai v\u00e0 kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng d\u00e0i l\u00e2u. V\u00e0 \u0111\u00f4i khi, y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh trong t\u1eadp luy\u1ec7n kh\u00f4ng n\u1eb1m \u1edf vi\u1ec7c c\u1ed1 g\u1eafng h\u01a1n, m\u00e0 n\u1eb1m \u1edf vi\u1ec7c bi\u1ebft khi n\u00e0o c\u1ea7n ch\u1eadm l\u1ea1i \u0111\u1ec3 c\u00f3 th\u1ec3 \u0111i xa h\u01a1n.<\/p>\n\n\n\n

    Yoga \u0111em \u0111\u1ebfn n\u0103ng l\u01b0\u1ee3ng t\u00edch c\u1ef1c cho m\u1ecdi l\u1ee9a tu\u1ed5i<\/h2>\n\n\n\n

    Trong l\u1edbp yoga online c\u1ee7a m\u00ecnh, ch\u00fang ta t\u1eadp trung v\u00e0o nh\u1eefng b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, ph\u1ee5 n\u1eef trung ni\u00ean ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n duy tr\u00ec s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i m\u00e0 kh\u00f4ng t\u1ea1o \u00e1p l\u1ef1c l\u00ean kh\u1edbp v\u00e0 c\u01a1 th\u1ec3.<\/p>\n\n\n\n

    \"\"<\/figure>\n\n\n\n

    Ch\u1ec9 c\u1ea7n d\u00e0nh 45-60 ph\u00fat m\u1ed7i ng\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c nhi\u1ec1u l\u1ee3i \u00edch:<\/p>\n\n\n\n

    \u2728 C\u1ea3i thi\u1ec7n \u0111\u1ed9 d\u1ebbo dai v\u00e0 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3
    \u2728 Gi\u1ea3m \u0111au m\u1ecfi vai g\u00e1y, l\u01b0ng v\u00e0 h\u00f4ng
    \u2728 H\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i sau c\u00e1c bu\u1ed5i t\u1eadp n\u1eb7ng
    \u2728 Gi\u1ea3m c\u0103ng th\u1eb3ng, ng\u1ee7 ngon h\u01a1n
    \u2728 T\u0103ng kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 s\u1ee9c m\u1ea1nh c\u1ed1t l\u00f5i
    \u2728 Gi\u00fap c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh v\u00e0 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng theo c\u00e1ch b\u1ec1n v\u1eefng<\/p>\n\n\n\n

    M\u00ecnh tin r\u1eb1ng sau tu\u1ed5i 35, m\u1ee5c ti\u00eau kh\u00f4ng c\u00f2n l\u00e0 \u00e9p c\u01a1 th\u1ec3 ph\u1ea3i l\u00e0m \u0111\u01b0\u1ee3c nhi\u1ec1u h\u01a1n m\u1ed7i ng\u00e0y, m\u00e0 l\u00e0 duy tr\u00ec c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh c\u0169ng nh\u01b0 tinh th\u1ea7n vui v\u1ebb l\u1ea1c quan.<\/p>\n\n\n\n

    N\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm m\u1ed9t h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng nh\u01b0ng hi\u1ec7u qu\u1ea3, m\u00ecnh r\u1ea5t vui \u0111\u01b0\u1ee3c \u0111\u1ed3ng h\u00e0nh c\u00f9ng b\u1ea1n trong c\u00e1c l\u1edbp yoga online. <\/p>\n\n\n\n

    C\u1ea3m \u01a1n c\u00e1c b\u1ea1n \u0111\u00e3n tin t\u01b0\u1edfng v\u00e0 \u0111\u1ed3ng h\u00e0nh c\u00f9ng Purna. H\u1eb9n g\u1eb7p l\u1ea1i nhau trong c\u00e1c b\u00e0i chia s\u1ebb ti\u1ebfp theo b\u1ea1n nh\u00e9.<\/p>","protected":false},"excerpt":{"rendered":"

    C\u00e1c b\u1ea1n th\u01b0\u01a1ng m\u1ebfn, C\u00f3 m\u1ed9t \u0111i\u1ec1u Purna nh\u1eadn ra trong v\u00e0i n\u0103m g\u1ea7n \u0111\u00e2y: c\u01a1 th\u1ec3 m\u00ecnh \u0111\u00e3 thay \u0111\u1ed5i. D\u00f9 v\u1eabn duy tr\u00ec v\u1eadn \u0111\u1ed9ng v\u00e0 t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n h\u1eb1ng ng\u00e0y nh\u01b0ng n\u1ebfu so v\u1edbi ch\u00ednh m\u00ecnh c\u00e1ch \u0111\u00e2y hai n\u0103m, Purna th\u1ea5y r\u00f5 s\u1ee9c b\u1ec1n v\u00e0 kh\u1ea3 n\u0103ng h\u1ed3i ph\u1ee5c c\u1ee7a…<\/p>","protected":false},"author":446664,"featured_media":40866,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"bwfblock_default_font":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[16],"tags":[],"class_list":["post-40865","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"taxonomy_info":{"category":[{"value":16,"label":"Yoga"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2026\/06\/043FEE02-AEBE-4C2C-8951-0B2D7F095413-900x557.jpg",900,557,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/en\/author\/purna\/"},"comment_info":0,"category_info":[{"term_id":16,"name":"Yoga","slug":"yoga","term_group":0,"term_taxonomy_id":16,"taxonomy":"category","description":"Inhale the future, exhale the past","parent":0,"count":233,"filter":"raw","cat_ID":16,"category_count":233,"category_description":"Inhale the future, exhale the past","cat_name":"Yoga","category_nicename":"yoga","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/40865","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/users\/446664"}],"replies":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/comments?post=40865"}],"version-history":[{"count":2,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/40865\/revisions"}],"predecessor-version":[{"id":40872,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/40865\/revisions\/40872"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media\/40866"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media?parent=40865"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/categories?post=40865"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/tags?post=40865"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}