{"id":893,"date":"2026-04-07T07:06:38","date_gmt":"2026-04-07T07:06:38","guid":{"rendered":"https:\/\/accintemedical.com\/?p=893"},"modified":"2026-04-07T07:06:38","modified_gmt":"2026-04-07T07:06:38","slug":"how-fascial-massager-accelerates-post-workout-recovery-science-usage","status":"publish","type":"post","link":"https:\/\/accintemedical.com\/vi\/how-fascial-massager-accelerates-post-workout-recovery-science-usage\/","title":{"rendered":"M\u00e1y massage fascia gi\u00fap \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n nh\u01b0 th\u1ebf n\u00e0o: Khoa h\u1ecdc & C\u00e1ch s\u1eed d\u1ee5ng"},"content":{"rendered":"

T\u00ecm hi\u1ec3u v\u1ec1 khoa h\u1ecdc \u0111\u1eb1ng sau m\u00e1y massage fascia \u0111\u1ec3 ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n! T\u00ecm c\u00e1ch s\u1eed d\u1ee5ng hi\u1ec7u qu\u1ea3 cho ch\u1ea1y b\u1ed9, th\u1ec3 d\u1ee5c, t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 c\u00e1ch s\u1eed d\u1ee5ng \u0111\u00fang c\u00e1ch \u0111\u1ec3 \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp & gi\u1ea3m \u0111au nh\u1ee9c.<\/p>\n\n\n\n

M\u00e1y massage fascia (s\u00fang massage) \u0111\u00e3 c\u00e1ch m\u1ea1ng h\u00f3a qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n b\u1eb1ng li\u1ec7u ph\u00e1p g\u00f5 xung \u0111\u1ed9t khoa h\u1ecdc. \u0110\u01b0\u1ee3c h\u1ed7 tr\u1ee3 b\u1edfi c\u00e1c nguy\u00ean t\u1eafc y h\u1ecdc th\u1ec3 thao, ch\u00fang nh\u1eafm v\u00e0o nguy\u00ean nh\u00e2n g\u1ed1c r\u1ec5 c\u1ee7a s\u1ef1 kh\u00f3 ch\u1ecbu sau t\u1eadp th\u1ec3 d\u1ee5c, mang l\u1ea1i s\u1ef1 ph\u1ee5c h\u1ed3i nhanh ch\u00f3ng v\u00e0 hi\u1ec7u qu\u1ea3, ho\u00e0n to\u00e0n ph\u00f9 h\u1ee3p v\u1edbi c\u00e1c th\u00f3i quen t\u1eadp luy\u1ec7n hi\u1ec7n \u0111\u1ea1i. B\u00e0i vi\u1ebft n\u00e0y ph\u00e2n t\u00edch khoa h\u1ecdc v\u1ec1 m\u00e1y massage fascia trong ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n v\u00e0 chia s\u1ebb c\u00e1c m\u1eb9o s\u1eed d\u1ee5ng m\u1ee5c ti\u00eau cho c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c nhau.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n
    \n
  1. Li\u1ec7u ph\u00e1p rung: T\u00e1c \u0111\u1ed9ng s\u00e2u v\u00e0o L\u1edbp c\u01a1 & M\u00e0ng c\u01a1<\/li>\n<\/ol>\n\n\n\n

    Kh\u00f4ng gi\u1ed1ng nh\u01b0 xoa b\u00f3p th\u1ee7 c\u00f4ng hay k\u00e9o gi\u00e3n b\u1ec1 m\u1eb7t, m\u00e1y massage c\u00e2n m\u00e0ng s\u1eed d\u1ee5ng l\u1ef1c rung nh\u1ecbp nh\u00e0ng v\u1edbi t\u1ea7n s\u1ed1 cao, th\u00e2m nh\u1eadp s\u00e2u 3-5mm v\u00e0o c\u00e1c m\u00f4 c\u01a1 v\u00e0 c\u00e2n m\u00e0ng. Rung \u0111\u1ed9ng c\u00f3 m\u1ee5c ti\u00eau n\u00e0y k\u00edch th\u00edch c\u00e1c th\u1ee5 th\u1ec3 c\u01a1 h\u1ecdc trong c\u01a1 b\u1eafp, ch\u1eb7n c\u00e1c t\u00edn hi\u1ec7u \u0111au g\u1eedi \u0111\u1ebfn n\u00e3o, gi\u00fap gi\u1ea3m \u0111au nh\u1ee9c sau khi t\u1eadp luy\u1ec7n ngay l\u1eadp t\u1ee9c. N\u00f3 c\u0169ng ph\u00e1 v\u1ee1 c\u00e1c \u0111i\u1ec3m c\u0103ng c\u01a1 v\u00e0 s\u1ef1 k\u1ebft d\u00ednh c\u1ee7a c\u00e2n m\u00e0ng do c\u00e1c chuy\u1ec3n \u0111\u1ed9ng t\u1eadp th\u1ec3 d\u1ee5c l\u1eb7p \u0111i l\u1eb7p l\u1ea1i, ph\u1ee5c h\u1ed3i tr\u1ea1ng th\u00e1i tr\u01b0\u1ee3t t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 v\u00e0 c\u00e2n m\u00e0ng.<\/p>\n\n\n\n

    2. T\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u v\u00e0 h\u1ec7 b\u1ea1ch huy\u1ebft<\/p>\n\n\n\n

    T\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao l\u00e0m h\u1ea1n ch\u1ebf l\u01b0u l\u01b0\u1ee3ng m\u00e1u c\u1ee5c b\u1ed9, gi\u1eef l\u1ea1i c\u00e1c ch\u1ea5t th\u1ea3i chuy\u1ec3n h\u00f3a nh\u01b0 axit lactic v\u00e0 creatine kinase trong m\u00f4 c\u01a1, d\u1eabn \u0111\u1ebfn \u0111au nh\u1ee9c v\u00e0 m\u1ec7t m\u1ecfi. M\u00e1y massage fascia l\u00e0m gi\u00e3n m\u1ea1ch m\u00e1u th\u00f4ng qua k\u00edch th\u00edch rung, t\u0103ng t\u1ed1c l\u01b0u th\u00f4ng m\u00e1u \u0111\u1ec3 cung c\u1ea5p oxy v\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng cho c\u00e1c s\u1ee3i c\u01a1 b\u1ecb t\u1ed5n th\u01b0\u01a1ng, \u0111\u1ed3ng th\u1eddi \u0111\u1ea9y nhanh d\u1eabn l\u01b0u b\u1ea1ch huy\u1ebft \u0111\u1ec3 lo\u1ea1i b\u1ecf \u0111\u1ed9c t\u1ed1 chuy\u1ec3n h\u00f3a. C\u01a1 ch\u1ebf khoa h\u1ecdc n\u00e0y r\u00fat ng\u1eafn th\u1eddi gian ph\u1ee5c h\u1ed3i \u0111i m\u1ed9t n\u1eeda so v\u1edbi ngh\u1ec9 ng\u01a1i th\u1ee5 \u0111\u1ed9ng.<\/p>\n\n\n\n

    3. Gi\u1ea3m co th\u1eaft c\u01a1 & C\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n c\u01a1 b\u1eafp sau t\u1eadpL\u00fd do co th\u1eaft v\u00e0 c\u0103ng c\u01a1 sau t\u1eadp luy\u1ec7n l\u00e0 do c\u00e1c s\u1ee3i c\u01a1 ho\u1ea1t \u0111\u1ed9ng qu\u00e1 s\u1ee9c b\u1ecb co l\u1ea1i v\u00e0 gi\u1eef \u1edf tr\u1ea1ng th\u00e1i \u0111\u00f3. M\u00e1y m\u00e1t-xa m\u00f4 li\u00ean k\u1ebft gi\u00fap th\u01b0 gi\u00e3n c\u00e1c s\u1ee3i c\u01a1 \u0111ang co th\u1eaft b\u1eb1ng c\u00e1ch \u0111i\u1ec1u ch\u1ec9nh c\u00e1c ph\u1ea3n x\u1ea1 th\u1ea7n kinh c\u01a1, gi\u1ea3m co th\u1eaft kh\u00f4ng ch\u1ee7 \u00fd v\u00e0 t\u0103ng t\u00ednh linh ho\u1ea1t c\u1ee7a c\u01a1 v\u00e0 kh\u1edbp. S\u1ef1 linh ho\u1ea1t \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n kh\u00f4ng ch\u1ec9 n\u00e2ng cao hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n ti\u1ebfp theo m\u00e0 c\u00f2n gi\u1ea3m nguy c\u01a1 c\u0103ng c\u01a1 v\u00e0 bong g\u00e2n.
    \u00a0<\/p>\n\n\n\n

    3.1. S\u1eed d\u1ee5ng ngay sau khi t\u1eadp th\u1ec3 d\u1ee5c: \u0110\u1ee3i 10 ph\u00fat sau khi ng\u1eebng t\u1eadp \u0111\u1ec3 s\u1eed d\u1ee5ng, tr\u00e1nh xoa b\u00f3p ngay l\u1eadp t\u1ee9c g\u00e2y sung huy\u1ebft c\u1ee5c b\u1ed9.<\/p>\n\n\n\n

    3.2 C\u01b0\u1eddng \u0111\u1ed9 qu\u00e1 cao: Kh\u00f4ng bao gi\u1edd s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb t\u1ed1i \u0111a ngay l\u1eadp t\u1ee9c; h\u00e3y b\u1eaft \u0111\u1ea7u \u1edf m\u1ee9c th\u1ea5p v\u00e0 \u0111i\u1ec1u ch\u1ec9nh d\u1ea7n d\u1ea7n \u0111\u1ec3 tr\u00e1nh t\u1ed5n th\u01b0\u01a1ng c\u01a1 b\u1eafp.<\/p>\n\n\n\n

    3.3 Xoa b\u00f3p x\u01b0\u01a1ng\/kh\u1edbp: Tr\u00e1nh xoa b\u00f3p x\u01b0\u01a1ng \u0111\u00f2n, \u0111\u1ea7u g\u1ed1i, c\u1ed9t s\u1ed1ng v\u00e0 c\u00e1c kh\u1edbp, ch\u1ec9 xoa b\u00f3p m\u00f4 c\u01a1.<\/p>\n\n\n\n

    3.4 L\u1ea1m d\u1ee5ng: T\u1ed5ng th\u1eddi gian s\u1eed d\u1ee5ng n\u00ean l\u00e0 10-15 ph\u00fat, kh\u00f4ng massage k\u00e9o d\u00e0i tr\u00ean m\u1ed9t b\u1ed9 ph\u1eadn.<\/p>\n\n\n\n

    M\u00e1y massage fascial kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t thi\u1ebft b\u1ecb t\u1eadp th\u1ec3 d\u1ee5c m\u00e0 c\u00f2n l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n d\u1ef1a tr\u00ean khoa h\u1ecdc. B\u1eb1ng c\u00e1ch t\u00e1c \u0111\u1ed9ng s\u00e2u v\u00e0o fascial, th\u00fac \u0111\u1ea9y l\u01b0u th\u00f4ng m\u00e1u v\u00e0 gi\u1ea3m c\u0103ng c\u01a1, ch\u00fang gi\u1ea3i quy\u1ebft nh\u1eefng v\u1ea5n \u0111\u1ec1 c\u1ed1t l\u00f5i trong ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n cho m\u1ecdi ng\u01b0\u1eddi \u0111am m\u00ea th\u1ec3 thao. N\u1eafm v\u1eefng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p s\u1eed d\u1ee5ng khoa h\u1ecdc cho c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c nhau c\u00f3 th\u1ec3 t\u1ed1i \u0111a h\u00f3a hi\u1ec7u qu\u1ea3 ph\u1ee5c h\u1ed3i, gi\u00fap b\u1ea1n t\u1ea1m bi\u1ec7t c\u01a1n \u0111au nh\u1ee9c sau t\u1eadp luy\u1ec7n, duy tr\u00ec ti\u1ebfn tr\u00ecnh t\u1eadp luy\u1ec7n \u1ed5n \u0111\u1ecbnh v\u00e0 b\u1ea3o v\u1ec7 c\u01a1 th\u1ec3 trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n l\u00e2u d\u00e0i. H\u00e3y b\u1ed5 sung m\u00e1y massage fascial v\u00e0o th\u00f3i quen sau t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n v\u00e0 bi\u1ebfn vi\u1ec7c ph\u1ee5c h\u1ed3i hi\u1ec7u qu\u1ea3 th\u00e0nh m\u1ed9t ph\u1ea7n h\u00e0nh tr\u00ecnh t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n!<\/p>","protected":false},"excerpt":{"rendered":"

    T\u00ecm hi\u1ec3u khoa h\u1ecdc \u0111\u1eb1ng sau m\u00e1y rung fascial \u0111\u1ec3 ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n! T\u00ecm c\u00e1ch s\u1eed d\u1ee5ng m\u1ee5c ti\u00eau cho ch\u1ea1y b\u1ed9, th\u1ec3 d\u1ee5c, t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh, v\u00e0 c\u00e1ch s\u1eed d\u1ee5ng \u0111\u00fang c\u00e1ch \u0111\u1ec3 \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp & gi\u1ea3m \u0111au nh\u1ee9c. M\u00e1y rung fascial (s\u00fang massage) \u0111\u00e3 c\u00e1ch m\u1ea1ng h\u00f3a qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n b\u1eb1ng li\u1ec7u ph\u00e1p xung \u0111i\u1ec7n khoa h\u1ecdc. D\u1ef1a tr\u00ean c\u00e1c nguy\u00ean t\u1eafc y h\u1ecdc th\u1ec3 thao, ch\u00fang nh\u1eafm v\u00e0o nguy\u00ean nh\u00e2n g\u1ed1c r\u1ec5 c\u1ee7a t\u00ecnh tr\u1ea1ng sau t\u1eadp luy\u1ec7n\u2026<\/p>","protected":false},"author":2,"featured_media":894,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_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":[1],"tags":[],"class_list":["post-893","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"taxonomy_info":{"category":[{"value":1,"label":"Uncategorized"}]},"featured_image_src_large":["https:\/\/accintemedical.com\/wp-content\/uploads\/2026\/04\/4.7se0-1024x879.webp",1024,879,true],"author_info":{"display_name":"Accurate-Steve","author_link":"https:\/\/accintemedical.com\/vi\/author\/accurate-steve\/"},"comment_info":401,"category_info":[{"term_id":1,"name":"Uncategorized","slug":"uncategorized","term_group":0,"term_taxonomy_id":1,"taxonomy":"category","description":"","parent":0,"count":7,"filter":"raw","cat_ID":1,"category_count":7,"category_description":"","cat_name":"Uncategorized","category_nicename":"uncategorized","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/accintemedical.com\/vi\/wp-json\/wp\/v2\/posts\/893","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/accintemedical.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/accintemedical.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/accintemedical.com\/vi\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/accintemedical.com\/vi\/wp-json\/wp\/v2\/comments?post=893"}],"version-history":[{"count":1,"href":"https:\/\/accintemedical.com\/vi\/wp-json\/wp\/v2\/posts\/893\/revisions"}],"predecessor-version":[{"id":895,"href":"https:\/\/accintemedical.com\/vi\/wp-json\/wp\/v2\/posts\/893\/revisions\/895"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/accintemedical.com\/vi\/wp-json\/wp\/v2\/media\/894"}],"wp:attachment":[{"href":"https:\/\/accintemedical.com\/vi\/wp-json\/wp\/v2\/media?parent=893"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/accintemedical.com\/vi\/wp-json\/wp\/v2\/categories?post=893"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/accintemedical.com\/vi\/wp-json\/wp\/v2\/tags?post=893"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}