{"id":15268,"date":"2025-01-15T18:40:44","date_gmt":"2025-01-15T18:40:44","guid":{"rendered":"https:\/\/medbox.com\/?p=15268"},"modified":"2025-04-02T20:57:03","modified_gmt":"2025-04-02T20:57:03","slug":"resistance-training-for-seniors-top-5-exercises","status":"publish","type":"post","link":"https:\/\/medbox.com\/vi\/resistance-training-for-seniors-top-5-exercises\/","title":{"rendered":"B\u00e0i t\u1eadp s\u1ee9c b\u1ec1n cho ng\u01b0\u1eddi cao tu\u1ed5i: 5 b\u00e0i t\u1eadp h\u00e0ng \u0111\u1ea7u"},"content":{"rendered":"<p>B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng c\u1ee9 ba ng\u01b0\u1eddi l\u1edbn tu\u1ed5i t\u1eeb 65 tr\u1edf l\u00ean th\u00ec c\u00f3 m\u1ed9t ng\u01b0\u1eddi b\u1ecb ng\u00e3 \u00edt nh\u1ea5t m\u1ed9t l\u1ea7n m\u1ed7i n\u0103m kh\u00f4ng? T\u1ef7 l\u1ec7 n\u00e0y t\u0103ng l\u00ean m\u1ed9t trong hai ng\u01b0\u1eddi l\u1edbn tu\u1ed5i tr\u00ean 80.<\/p>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">Medbox: \u0110\u01a1n gi\u1ea3n h\u00f3a quy tr\u00ecnh k\u00ea \u0111\u01a1n c\u1ee7a b\u1ea1n<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"T\u00ecm hi\u1ec3u th\u00eam\" >\n\n          <span class=\"wrapp-title-link\">T\u00ecm hi\u1ec3u th\u00eam<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<p>S\u1ef1 gia t\u0103ng t\u1ef7 l\u1ec7 m\u1eafc b\u1ec7nh <a href=\"https:\/\/medbox.com\/vi\/tips-on-how-to-prevent-elderly-falls\/\">t\u00e9 ng\u00e3 v\u00e0 ch\u1ea5n th\u01b0\u01a1ng<\/a> \u1edf ng\u01b0\u1eddi cao tu\u1ed5i th\u01b0\u1eddng l\u00e0 do m\u1ea5t s\u1ee9c m\u1ea1nh c\u01a1, kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 v\u00e0 m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng do c\u00e1c y\u1ebfu t\u1ed1 li\u00ean quan \u0111\u1ebfn tu\u1ed5i t\u00e1c. Tin t\u1ed1t l\u00e0 nghi\u00ean c\u1ee9u hi\u1ec7n t\u1ea1i cho th\u1ea5y c\u00e1c b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh ho\u1eb7c s\u1ee9c \u0111\u1ec1 kh\u00e1ng c\u00f3 th\u1ec3 ch\u1ed1ng l\u1ea1i t\u00ecnh tr\u1ea1ng y\u1ebfu v\u00e0 suy nh\u01b0\u1ee3c \u1edf ng\u01b0\u1eddi cao tu\u1ed5i khi th\u1ef1c hi\u1ec7n hai \u0111\u1ebfn ba l\u1ea7n m\u1ed9t tu\u1ea7n.<\/p>\n\n\n\n<p>Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang ta s\u1ebd th\u1ea3o lu\u1eadn v\u1ec1 5 b\u00e0i t\u1eadp s\u1ee9c b\u1ec1n h\u00e0ng \u0111\u1ea7u d\u00e0nh cho ng\u01b0\u1eddi cao tu\u1ed5i, l\u1ee3i \u00edch c\u1ee7a ch\u00fang, c\u00e1ch th\u1ef1c hi\u1ec7n v\u00e0 nhi\u1ec1u n\u1ed9i dung kh\u00e1c.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hu\u1ea5n luy\u1ec7n s\u1ee9c b\u1ec1n l\u00e0 g\u00ec v\u00e0 t\u1ea1i sao n\u00f3 l\u1ea1i quan tr\u1ecdng \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi cao tu\u1ed5i?&nbsp;<\/h2>\n\n\n\n<p>Hu\u1ea5n luy\u1ec7n s\u1ee9c b\u1ec1n l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t gi\u00fap co c\u01a1 ch\u1ed1ng l\u1ea1i l\u1ef1c ho\u1eb7c tr\u1ecdng l\u01b0\u1ee3ng b\u00ean ngo\u00e0i \u0111\u1ec3 ph\u00e1t tri\u1ec3n v\u00e0 duy tr\u00ec s\u1ee9c b\u1ec1n, kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 v\u00e0 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp.&nbsp;<\/p>\n\n\n\n<p>V\u1edbi s\u1ef1 hu\u1ea5n luy\u1ec7n th\u00edch h\u1ee3p, t\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n s\u1ebd t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n m\u1ed9t c\u00e1ch an to\u00e0n v\u00e0 c\u1ea3i thi\u1ec7n m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng v\u00e0 s\u1ee9c m\u1ea1nh th\u1ec3 ch\u1ea5t. M\u1ed9t s\u1ed1 v\u00ed d\u1ee5 ph\u1ed5 bi\u1ebfn v\u1ec1 c\u00e1c b\u00e0i t\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n bao g\u1ed3m squat, ch\u1ed1ng \u0111\u1ea9y, lunge v\u00e0 <a href=\"https:\/\/www.physio-pedia.com\/Deadlift_Exercise\">b\u00e0i t\u1eadp n\u00e2ng t\u1ea1<\/a>.<\/p>\n\n\n\n<p>Khi m\u1ecdi ng\u01b0\u1eddi gi\u00e0 \u0111i, h\u1ecd c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i nh\u1eefng thay \u0111\u1ed5i nh\u01b0 gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 v\u00e0 m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng. C\u00e1c b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c b\u1ec1n c\u00f3 th\u1ec3 mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch \u0111\u00e1ng k\u1ec3 cho ng\u01b0\u1eddi l\u1edbn tu\u1ed5i, bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00e0 m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng<\/li>\n\n\n\n<li>Gi\u1ea3m nguy c\u01a1 t\u00e9 ng\u00e3 v\u00e0 g\u00e3y x\u01b0\u01a1ng<\/li>\n\n\n\n<li>C\u1ea3i thi\u1ec7n s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng<\/li>\n\n\n\n<li>C\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t th\u1ef1c hi\u1ec7n c\u00e1c c\u00f4ng vi\u1ec7c h\u00e0ng ng\u00e0y, nh\u01b0 \u0111i b\u1ed9, leo c\u1ea7u thang ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c c\u00f4ng vi\u1ec7c gia \u0111\u00ecnh<\/li>\n\n\n\n<li>Ng\u1ee7 ngon h\u01a1n<\/li>\n\n\n\n<li>Gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh nh\u01b0 vi\u00eam kh\u1edbp, <a href=\"https:\/\/medbox.com\/vi\/understanding-osteoporosis-symptoms-causes-and-prevention\/\">lo\u00e3ng x\u01b0\u01a1ng<\/a>, <a href=\"https:\/\/medbox.com\/vi\/heart-disease-101-types-diagnosis-and-treatment-options-explained\/\">b\u1ec7nh tim<\/a>, V\u00e0 <a href=\"https:\/\/medbox.com\/vi\/diabetes-a-comprehensive-guide-to-symptoms-causes-and-prevention\/\">b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">5 b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c \u0111\u1ec1 kh\u00e1ng h\u00e0ng \u0111\u1ea7u d\u00e0nh cho ng\u01b0\u1eddi cao tu\u1ed5i&nbsp;<\/h2>\n\n\n\n<p>Theo c\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u, th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh t\u1eeb hai \u0111\u1ebfn ba l\u1ea7n m\u1ed9t tu\u1ea7n c\u00f3 th\u1ec3 gi\u00fap ng\u01b0\u1eddi cao tu\u1ed5i duy tr\u00ec m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng, t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng v\u00e0 s\u1ee9c m\u1ea1nh c\u01a1, \u0111\u1ed3ng th\u1eddi th\u00fac \u0111\u1ea9y t\u00ednh \u0111\u1ed9c l\u1eadp v\u00e0 s\u1ee9c s\u1ed1ng khi h\u1ecd gi\u00e0 \u0111i.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kh\u1edfi \u0111\u1ed9ng<\/h3>\n\n\n\n<p>Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u b\u1ea5t k\u1ef3 b\u00e0i t\u1eadp n\u00e0o, \u0111i\u1ec1u c\u1ea7n thi\u1ebft l\u00e0 ph\u1ea3i \u0111i b\u1ed9 ng\u1eafn \u0111\u1ec3 c\u1ea3i thi\u1ec7n l\u01b0u l\u01b0\u1ee3ng m\u00e1u \u0111\u1ebfn c\u01a1 v\u00e0 chu\u1ea9n b\u1ecb cho c\u01a1 th\u1ec3 t\u1eadp luy\u1ec7n. Kh\u1edfi \u0111\u1ed9ng l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean c\u1ea7n thi\u1ebft tr\u01b0\u1edbc b\u1ea5t k\u1ef3 b\u00e0i t\u1eadp n\u00e0o. N\u00f3 l\u00e0m t\u0103ng t\u00ednh linh ho\u1ea1t c\u1ee7a c\u01a1 v\u00e0 chu\u1ea9n b\u1ecb cho ch\u00fang ph\u1ea3n \u1ee9ng hi\u1ec7u qu\u1ea3 h\u01a1n v\u1edbi c\u00e1c y\u00eau c\u1ea7u v\u1ec1 th\u1ec3 ch\u1ea5t c\u1ee7a b\u00e0i t\u1eadp.<\/p>\n\n\n\n<p>B\u1ea1n c\u00f3 th\u1ec3 \u0111i b\u1ed9 5 ph\u00fat trong nh\u00e0 ho\u1eb7c ngo\u00e0i tr\u1eddi ho\u1eb7c s\u1eed d\u1ee5ng m\u00e1y ch\u1ea1y b\u1ed9 \u0111\u1ec3 l\u00e0m n\u00f3ng c\u01a1.<\/p>\n\n\n\n<p>5 b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c \u0111\u1ec1 kh\u00e1ng h\u00e0ng \u0111\u1ea7u d\u00e0nh cho ng\u01b0\u1eddi cao tu\u1ed5i bao g\u1ed3m:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ng\u1ed3i x\u1ed5m&nbsp;<\/h3>\n\n\n\n<p>Squat l\u00e0 b\u00e0i t\u1eadp tuy\u1ec7t v\u1eddi \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho ph\u1ea7n th\u00e2n d\u01b0\u1edbi, t\u1eadp trung v\u00e0o \u0111\u00f9i, h\u00f4ng v\u00e0 m\u00f4ng. \u0110\u1ed9ng t\u00e1c n\u00e0y m\u00f4 ph\u1ecfng \u0111\u1ed9ng t\u00e1c ng\u1ed3i xu\u1ed1ng v\u00e0 \u0111\u1ee9ng l\u00ean, t\u00e1c \u0111\u1ed9ng v\u00e0o c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh.<\/p>\n\n\n\n<p>\u0110\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y, b\u1ea1n s\u1ebd c\u1ea7n ph\u1ea3i:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ee9ng tr\u01b0\u1edbc m\u1ed9t chi\u1ebfc gh\u1ebf cao v\u00e0 ch\u1eafc ch\u1eafn.<\/li>\n\n\n\n<li>Du\u1ed7i th\u1eb3ng hai tay ra ph\u00eda tr\u01b0\u1edbc sao cho song song v\u1edbi m\u1eb7t \u0111\u1ea5t.<\/li>\n\n\n\n<li>Gi\u1eef l\u01b0ng th\u1eb3ng, t\u1eeb t\u1eeb h\u1ea1 m\u00f4ng v\u1ec1 ph\u00eda gh\u1ebf v\u00e0 cong \u0111\u1ea7u g\u1ed1i, nh\u01b0ng kh\u00f4ng ng\u1ed3i xu\u1ed1ng.<\/li>\n\n\n\n<li>\u0110\u1ee3i kho\u1ea3ng 1 \u0111\u1ebfn 2 gi\u00e2y r\u1ed3i \u0111\u1ee9ng d\u1eady.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c squat 5 \u2013 10 l\u1ea7n, c\u1ed1 g\u1eafng \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u01b0\u1eddng \u0111\u1ed9 7 \u2013 8 tr\u00ean thang \u0111i\u1ec3m 10 v\u00e0o nh\u1eefng l\u1ea7n l\u1eb7p l\u1ea1i cu\u1ed1i c\u00f9ng.<\/li>\n<\/ul>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">Nh\u00e0 thu\u1ed1c c\u1ee7a ch\u00fang t\u00f4i ph\u00e2n lo\u1ea1i tr\u01b0\u1edbc v\u00e0 \u0111\u00f3ng g\u00f3i thu\u1ed1c c\u1ee7a b\u1ea1n<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"\u0110\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn\" >\n\n          <span class=\"wrapp-title-link\">\u0110\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ch\u1ed1ng \u0111\u1ea9y tr\u00ean t\u01b0\u1eddng&nbsp;<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full\">\n\n                                \n    \n  <picture>\n    <source type=\"image\/webp\" sizes=\"100vw\" srcset=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups-100x0-c-default.webp 100w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups-200x0-c-default.webp 200w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups-400x0-c-default.webp 400w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups.webp 420w\">\n    <source type=\"image\/jpeg\" sizes=\"100vw\" srcset=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups-100x0-c-default.jpg 100w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups-200x0-c-default.jpg 200w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups-400x0-c-default.jpg 400w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups.jpg 420w\">\n    <img class=\"\" width=\"420\" height=\"280\" alt=\"Sport Men doing exercise with wall push up plus posture. Workouts at shoulder and arm muscles and spine.\" src=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups.jpg\" loading=\"lazy\">\n  <\/picture>\n\n<\/figure>\n<\/div>\n\n\n<p>Ch\u1ed1ng \u0111\u1ea9y tr\u00ean t\u01b0\u1eddng l\u00e0 m\u1ed9t phi\u00ean b\u1ea3n d\u1ec5 h\u01a1n c\u1ee7a <a href=\"https:\/\/www.exercise.com\/exercises\/floor-push-up\/#:~:text=Step%201%3A%20Lie%20with%20your,fully%20extended%2C%20but%20not%20locked.\">ch\u1ed1ng \u0111\u1ea9y tr\u00ean s\u00e0n<\/a> c\u00f3 th\u1ec3 l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi cao tu\u1ed5i c\u00f3 s\u1ee9c l\u1ef1c h\u1ea1n ch\u1ebf. N\u00f3 gi\u00fap t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp \u1edf ph\u1ea7n th\u00e2n tr\u00ean, bao g\u1ed3m c\u00e1nh tay, vai v\u00e0 ng\u1ef1c.\u00a0<\/p>\n\n\n\n<p>Sau \u0111\u00e2y l\u00e0 c\u00e1ch b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c ch\u1ed1ng \u0111\u1ea9y tr\u00ean t\u01b0\u1eddng:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ee9ng tr\u01b0\u1edbc m\u1ed9t b\u1ee9c t\u01b0\u1eddng r\u1ed9ng, kh\u00f4ng c\u00f3 \u0111\u1ed3 v\u1eadt ho\u1eb7c \u0111\u1ed3 n\u1ed9i th\u1ea5t n\u00e0o g\u1ea7n \u0111\u00f3, nh\u01b0 c\u1eeda s\u1ed5, t\u1ee7 qu\u1ea7n \u00e1o ho\u1eb7c \u0111\u1ed3 treo t\u01b0\u1eddng.<\/li>\n\n\n\n<li>\u0110\u1eb7t c\u1ea3 hai l\u00f2ng b\u00e0n tay l\u00ean t\u01b0\u1eddng v\u00e0 di chuy\u1ec3n ra sau t\u01b0\u1eddng m\u1ed9t ch\u00fat. C\u00e1nh tay c\u1ee7a b\u1ea1n ph\u1ea3i du\u1ed7i th\u1eb3ng trong kh\u00f4ng kh\u00ed song song v\u1edbi s\u00e0n nh\u00e0.<\/li>\n\n\n\n<li>T\u1eeb t\u1eeb u\u1ed1n cong khu\u1ef7u tay v\u00e0 th\u00e2n tr\u00ean v\u1ec1 ph\u00eda t\u01b0\u1eddng, gi\u1eef ch\u00e2n v\u00e0 l\u01b0ng th\u1eb3ng. \u0110\u1ebfm trong 4 gi\u00e2y v\u00e0 l\u1eb7p l\u1ea1i.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c ch\u1ed1ng \u0111\u1ea9y tr\u00ean t\u01b0\u1eddng 10 l\u1ea7n, c\u1ed1 g\u1eafng \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u01b0\u1eddng \u0111\u1ed9 7 \u2013 8 tr\u00ean thang \u0111i\u1ec3m 10 v\u00e0o nh\u1eefng l\u1ea7n l\u1eb7p l\u1ea1i cu\u1ed1i c\u00f9ng.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u0110\u1ee9ng b\u1eb1ng ng\u00f3n ch\u00e2n&nbsp;&nbsp;<\/h3>\n\n\n\n<p>\u0110\u1ee9ng tr\u00ean ng\u00f3n ch\u00e2n l\u00e0 b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh gi\u00fap t\u0103ng c\u01b0\u1eddng v\u00e0 th\u01b0 gi\u00e3n b\u1eafp ch\u00e2n v\u00e0 m\u1eaft c\u00e1 ch\u00e2n. B\u00e0i t\u1eadp n\u00e0y gi\u00fap ph\u1ee5c h\u1ed3i s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 \u1ed5n \u0111\u1ecbnh \u1edf ng\u01b0\u1eddi cao tu\u1ed5i.&nbsp;<\/p>\n\n\n\n<p>\u0110\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u1ee9ng b\u1eb1ng ng\u00f3n ch\u00e2n, b\u1ea1n s\u1ebd c\u1ea7n ph\u1ea3i:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1eb7t l\u01b0ng gh\u1ebf ch\u1eafc ch\u1eafn tr\u01b0\u1edbc m\u1eb7t b\u1ea1n. Gi\u1eef gh\u1ebf b\u1eb1ng c\u1ea3 hai tay \u0111\u1ec3 h\u1ed7 tr\u1ee3.<\/li>\n\n\n\n<li>T\u1eeb t\u1eeb nh\u1ea5c g\u00f3t ch\u00e2n c\u1ee7a c\u1ea3 hai b\u00e0n ch\u00e2n l\u00ean v\u00e0 \u0111\u1ee9ng tr\u00ean b\u00f3ng ho\u1eb7c b\u00e0n ch\u00e2n tr\u01b0\u1edbc c\u1ee7a b\u1ea1n. Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y trong 4 gi\u00e2y.<\/li>\n\n\n\n<li>T\u1eeb t\u1eeb h\u1ea1 g\u00f3t ch\u00e2n xu\u1ed1ng \u0111\u1ea5t. Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong 4 gi\u00e2y.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp 10 l\u1ea7n, c\u1ed1 g\u1eafng \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u01b0\u1eddng \u0111\u1ed9 7 \u2013 8 tr\u00ean thang \u0111i\u1ec3m 10 v\u00e0o l\u1ea7n l\u1eb7p l\u1ea1i cu\u1ed1i c\u00f9ng.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. N\u00e2ng ch\u00e2n khi ng\u1ed3i&nbsp;<\/h3>\n\n\n\n<p>N\u00e2ng b\u1eafp ch\u00e2n ho\u1eb7c n\u00e2ng ch\u00e2n khi ng\u1ed3i l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho ch\u00e2n t\u1ed1t nh\u1ea5t d\u00e0nh cho ng\u01b0\u1eddi cao tu\u1ed5i \u0111\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 th\u0103ng b\u1eb1ng. B\u00e0i t\u1eadp n\u00e0y c\u0169ng gi\u00fap t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp quanh \u0111\u1ea7u g\u1ed1i, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 t\u00ednh linh ho\u1ea1t c\u1ee7a kh\u1edbp.&nbsp;<\/p>\n\n\n\n<p>\u0110\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e2ng ch\u00e2n khi ng\u1ed3i, b\u1ea1n s\u1ebd c\u1ea7n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ng\u1ed3i tr\u00ean m\u1ed9t chi\u1ebfc gh\u1ebf ch\u1eafc ch\u1eafn, gi\u1eef c\u01a1 th\u1ec3 v\u00e0 ch\u00e2n th\u1eb3ng, b\u00e0n ch\u00e2n \u0111\u1eb7t ph\u1eb3ng tr\u00ean m\u1eb7t \u0111\u1ea5t.<\/li>\n\n\n\n<li>H\u00edt v\u00e0o v\u00e0 du\u1ed7i ch\u00e2n ph\u1ea3i ra tr\u01b0\u1edbc m\u1eb7t v\u00e0 song song v\u1edbi m\u1eb7t \u0111\u1ea5t. Gi\u1eef ch\u00e2n tr\u00ean kh\u00f4ng trong v\u00e0i gi\u00e2y trong khi gi\u1eef th\u1eb3ng c\u01a1 th\u1ec3 v\u00e0 ch\u00e2n tr\u00e1i.<\/li>\n\n\n\n<li>Th\u1edf ra v\u00e0 \u0111\u1eb7t ch\u00e2n tr\u1edf l\u1ea1i m\u1eb7t \u0111\u1ea5t.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i c\u00e1c b\u01b0\u1edbc t\u01b0\u01a1ng t\u1ef1 v\u1edbi ch\u00e2n tr\u00e1i.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp n\u00e0y 5 \u2013 10 l\u1ea7n, c\u1ed1 g\u1eafng \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u01b0\u1eddng \u0111\u1ed9 7 \u2013 8 tr\u00ean thang \u0111i\u1ec3m 10 v\u00e0o nh\u1eefng l\u1ea7n l\u1eb7p l\u1ea1i cu\u1ed1i c\u00f9ng.<\/li>\n<\/ul>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">\u0110\u01a1n thu\u1ed1c c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c ph\u00e2n lo\u1ea1i v\u00e0 giao<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"\u0110\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn\" >\n\n          <span class=\"wrapp-title-link\">\u0110\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<h3 class=\"wp-block-heading\">5. N\u00e2ng \u0111\u1ea7u g\u1ed1i ho\u1eb7c n\u00e2ng cao \u0111\u1ea7u g\u1ed1i&nbsp;<\/h3>\n\n\n\n<p>B\u00e0i t\u1eadp n\u00e2ng cao \u0111\u1ea7u g\u1ed1i ho\u1eb7c \u0111\u1ea7u g\u1ed1i c\u00f3 ho\u1eb7c kh\u00f4ng c\u00f3 t\u1ea1 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 trung t\u00e2m, th\u00e2n d\u01b0\u1edbi v\u00e0 th\u00e2n tr\u00ean. B\u00e0i t\u1eadp n\u00e0y c\u0169ng c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh, s\u1ef1 c\u00e2n b\u1eb1ng, kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p v\u00e0 s\u1ee9c b\u1ec1n tim m\u1ea1ch \u1edf ng\u01b0\u1eddi cao tu\u1ed5i.&nbsp;<\/p>\n\n\n\n<p>\u0110\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e2ng \u0111\u1ea7u g\u1ed1i, b\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u m\u00e0 kh\u00f4ng c\u1ea7n d\u00f9ng t\u1ea1 v\u00e0 d\u1ea7n d\u1ea7n th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp v\u1edbi t\u1ea1 khi b\u1ea1n \u0111\u00e3 quen.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ee9ng th\u1eb3ng \u1edf m\u1ed9t khu v\u1ef1c r\u1ed9ng r\u00e3i, gi\u1eef hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai.<\/li>\n\n\n\n<li>N\u00e2ng \u0111\u1ea7u g\u1ed1i ph\u1ea3i l\u00ean g\u1ea7n b\u1ee5ng h\u01a1n v\u00e0 u\u1ed1n cong c\u00e1nh tay tr\u00e1i v\u1ec1 ph\u00eda m\u00ecnh v\u1edbi b\u00e0n tay g\u1ea7n c\u1eb1m.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i v\u1edbi \u0111\u1ea7u g\u1ed1i tr\u00e1i.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp n\u00e0y 5 \u2013 10 l\u1ea7n, c\u1ed1 g\u1eafng \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u01b0\u1eddng \u0111\u1ed9 7 \u2013 8 tr\u00ean thang \u0111i\u1ec3m 10 v\u00e0o nh\u1eefng l\u1ea7n l\u1eb7p l\u1ea1i cu\u1ed1i c\u00f9ng.<\/li>\n\n\n\n<li>Khi b\u1ea1n \u0111\u00e3 quen v\u1edbi b\u00e0i t\u1eadp, h\u00e3y th\u1ef1c hi\u1ec7n trong khi c\u1ea7m t\u1ea1, ch\u1eb3ng h\u1ea1n nh\u01b0 t\u1ea1 tay, trong tay.<\/li>\n<\/ul>\n<div class=\"acf-fields-container\" data-post-id=\"15268\" data-canto-acf=\"true\"><\/div><style>\r\n        .acf-fields-container {\r\n            margin: 2em 0;\r\n            width: 100%;\r\n            clear: both;\r\n        }\r\n        .acf-field-image {\r\n            margin: 1.5em 0;\r\n            position: relative;\r\n        }\r\n        .acf-field-label {\r\n            margin-bottom: 1em;\r\n        }\r\n        .acf-image {\r\n            max-width: 100%;\r\n            height: auto;\r\n            display: block;\r\n            margin: 1em 0;\r\n        }\r\n    <\/style>","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng c\u1ee9 ba ng\u01b0\u1eddi l\u1edbn t\u1eeb 65 tu\u1ed5i tr\u1edf l\u00ean th\u00ec c\u00f3 m\u1ed9t ng\u01b0\u1eddi b\u1ecb ng\u00e3 \u00edt nh\u1ea5t m\u1ed9t l\u1ea7n m\u1ed7i n\u0103m kh\u00f4ng? T\u1ef7 l\u1ec7 n\u00e0y t\u0103ng l\u00ean m\u1ed9t ph\u1ea7n hai \u1edf ng\u01b0\u1eddi l\u1edbn tr\u00ean 80 tu\u1ed5i. T\u1ef7 l\u1ec7 t\u00e9 ng\u00e3 v\u00e0 ch\u1ea5n th\u01b0\u01a1ng ng\u00e0y c\u00e0ng t\u0103ng \u1edf ng\u01b0\u1eddi cao tu\u1ed5i th\u01b0\u1eddng l\u00e0 do m\u1ea5t s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 v\u00e0 m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng do c\u00e1c y\u1ebfu t\u1ed1 li\u00ean quan \u0111\u1ebfn tu\u1ed5i t\u00e1c. Tin t\u1ed1t l\u00e0 c\u00e1c nghi\u00ean c\u1ee9u hi\u1ec7n t\u1ea1i cho th\u1ea5y c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh ho\u1eb7c s\u1ee9c \u0111\u1ec1 kh\u00e1ng c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng y\u1ebfu c\u01a1 v\u00e0 suy nh\u01b0\u1ee3c \u1edf ng\u01b0\u1eddi cao tu\u1ed5i khi \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n hai \u0111\u1ebfn ba l\u1ea7n m\u1ed9t tu\u1ea7n.<\/p>","protected":false},"author":21,"featured_media":15269,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[207,109,90,24],"class_list":["post-15268","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","tag-resistance-training","tag-for-seniors","tag-falls","tag-exercise"],"acf":[],"canto_acf_fields":"<div class=\"acf-fields-container\" data-post-id=\"15268\" data-canto-acf=\"true\"><\/div><style>\r\n        .acf-fields-container {\r\n            margin: 2em 0;\r\n            width: 100%;\r\n            clear: both;\r\n        }\r\n        .acf-field-image {\r\n            margin: 1.5em 0;\r\n            position: relative;\r\n        }\r\n        .acf-field-label {\r\n            margin-bottom: 1em;\r\n        }\r\n        .acf-image {\r\n            max-width: 100%;\r\n            height: auto;\r\n            display: block;\r\n            margin: 1em 0;\r\n        }\r\n    <\/style>","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Resistance Training for Seniors: Top 5 Exercises | MedBox | Medications Sorted By Dose | Full-Service Pharmacy<\/title>\n<meta name=\"description\" content=\"In this article, we discuss resistance training for seniors. We go over the benefits of resistance training, and the top 5 exercises.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/medbox.com\/vi\/resistance-training-for-seniors-top-5-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Resistance Training for Seniors: Top 5 Exercises | MedBox | Medications Sorted By Dose | Full-Service Pharmacy\" \/>\n<meta property=\"og:description\" content=\"In this article, we discuss resistance training for seniors. We go over the benefits of resistance training, and the top 5 exercises.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/medbox.com\/vi\/resistance-training-for-seniors-top-5-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"MedBox | Medications Sorted By Dose | Full-Service Pharmacy\" \/>\n<meta property=\"article:published_time\" content=\"2025-01-15T18:40:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-02T20:57:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/resistance-training.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"838\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Reviewed by Matthew J. Delmonico, Ph.D, MPH\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Reviewed by Matthew J. Delmonico, Ph.D, MPH\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 ph\u00fat\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/medbox.com\\\/resistance-training-for-seniors-top-5-exercises\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/medbox.com\\\/resistance-training-for-seniors-top-5-exercises\\\/\"},\"author\":{\"name\":\"Reviewed by Matthew J. Delmonico, Ph.D, MPH\",\"@id\":\"https:\\\/\\\/medbox.com\\\/#\\\/schema\\\/person\\\/9d03b44a418641bccf3a470d033b8a19\"},\"headline\":\"Resistance Training for Seniors: Top 5 Exercises\",\"datePublished\":\"2025-01-15T18:40:44+00:00\",\"dateModified\":\"2025-04-02T20:57:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/medbox.com\\\/resistance-training-for-seniors-top-5-exercises\\\/\"},\"wordCount\":1008,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/medbox.com\\\/resistance-training-for-seniors-top-5-exercises\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/medbox.com\\\/wp-content\\\/uploads\\\/2025\\\/01\\\/resistance-training.jpg\",\"keywords\":[\"resistance training\",\"For Seniors\",\"falls\",\"Exercise\"],\"articleSection\":[\"Exercise\"],\"inLanguage\":\"vi\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/medbox.com\\\/resistance-training-for-seniors-top-5-exercises\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/medbox.com\\\/resistance-training-for-seniors-top-5-exercises\\\/\",\"url\":\"https:\\\/\\\/medbox.com\\\/resistance-training-for-seniors-top-5-exercises\\\/\",\"name\":\"Resistance Training for Seniors: Top 5 Exercises | MedBox | Medications Sorted By Dose | Full-Service Pharmacy\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/medbox.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/medbox.com\\\/resistance-training-for-seniors-top-5-exercises\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/medbox.com\\\/resistance-training-for-seniors-top-5-exercises\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/medbox.com\\\/wp-content\\\/uploads\\\/2025\\\/01\\\/resistance-training.jpg\",\"datePublished\":\"2025-01-15T18:40:44+00:00\",\"dateModified\":\"2025-04-02T20:57:03+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/medbox.com\\\/#\\\/schema\\\/person\\\/9d03b44a418641bccf3a470d033b8a19\"},\"description\":\"In this article, we discuss resistance training for seniors. We go over the benefits of resistance training, and the top 5 exercises.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/medbox.com\\\/resistance-training-for-seniors-top-5-exercises\\\/#breadcrumb\"},\"inLanguage\":\"vi\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/medbox.com\\\/resistance-training-for-seniors-top-5-exercises\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"vi\",\"@id\":\"https:\\\/\\\/medbox.com\\\/resistance-training-for-seniors-top-5-exercises\\\/#primaryimage\",\"url\":\"https:\\\/\\\/medbox.com\\\/wp-content\\\/uploads\\\/2025\\\/01\\\/resistance-training.jpg\",\"contentUrl\":\"https:\\\/\\\/medbox.com\\\/wp-content\\\/uploads\\\/2025\\\/01\\\/resistance-training.jpg\",\"width\":1280,\"height\":838,\"caption\":\"Seniors doing resistance training exercises\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/medbox.com\\\/resistance-training-for-seniors-top-5-exercises\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/medbox.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Resistance Training for Seniors: Top 5 Exercises\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/medbox.com\\\/#website\",\"url\":\"https:\\\/\\\/medbox.com\\\/\",\"name\":\"MedBox | Medications Sorted By Dose | Full-Service Pharmacy\",\"description\":\"MedBox is a free pill-dispensing service provided by AmeriPharma, a full-service online pharmacy. Your prescriptions filled, sorted, and delivered.\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/medbox.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"vi\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/medbox.com\\\/#\\\/schema\\\/person\\\/9d03b44a418641bccf3a470d033b8a19\",\"name\":\"Reviewed by Matthew J. Delmonico, Ph.D, MPH\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"vi\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/ad8164e9f5f97c0ed9238845ee949ad07626aa39e4c3b645e39573cf69f713c1?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/ad8164e9f5f97c0ed9238845ee949ad07626aa39e4c3b645e39573cf69f713c1?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/ad8164e9f5f97c0ed9238845ee949ad07626aa39e4c3b645e39573cf69f713c1?s=96&d=mm&r=g\",\"caption\":\"Reviewed by Matthew J. Delmonico, Ph.D, MPH\"},\"description\":\"Matthew J. Delmonico, Ph.D, MPH, was born and raised in South Kingstown, RI. He received a Master of Science in Exercise Science from the University of Rhode Island, a Master of Public Health (MPH) in Epidemiology from University of South Florida, and Ph.D in Kinesiology from the University of Maryland. Dr. Delmonico is a professor of kinesiology who currently teaches at the University of Rhode Island. He has published over 50 articles in scientific journals and received an Excellence in Teaching Award in 2021. Dr. Delmonico's areas of expertise include exercise physiology, aging, sarcopenia, physical functioning in older adults, cardiovascular disease, and rehabilitation. The most rewarding part of his job is helping to train the next generation of students entering the health professions. In his free time, Dr. Delmonico enjoys resistance training, saltwater fishing, and traveling.\",\"url\":\"https:\\\/\\\/medbox.com\\\/vi\\\/author\\\/matthew-delmonico\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"B\u00e0i t\u1eadp s\u1ee9c b\u1ec1n cho ng\u01b0\u1eddi cao tu\u1ed5i: 5 b\u00e0i t\u1eadp h\u00e0ng \u0111\u1ea7u | MedBox | Thu\u1ed1c \u0111\u01b0\u1ee3c ph\u00e2n lo\u1ea1i theo li\u1ec1u l\u01b0\u1ee3ng | Nh\u00e0 thu\u1ed1c \u0111\u1ea7y \u0111\u1ee7 d\u1ecbch v\u1ee5","description":"Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang t\u00f4i s\u1ebd th\u1ea3o lu\u1eadn v\u1ec1 vi\u1ec7c t\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n cho ng\u01b0\u1eddi cao tu\u1ed5i. Ch\u00fang t\u00f4i s\u1ebd ph\u00e2n t\u00edch nh\u1eefng l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n v\u00e0 5 b\u00e0i t\u1eadp h\u00e0ng \u0111\u1ea7u.","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:\/\/medbox.com\/vi\/resistance-training-for-seniors-top-5-exercises\/","og_locale":"vi_VN","og_type":"article","og_title":"Resistance Training for Seniors: Top 5 Exercises | MedBox | Medications Sorted By Dose | Full-Service Pharmacy","og_description":"In this article, we discuss resistance training for seniors. We go over the benefits of resistance training, and the top 5 exercises.","og_url":"https:\/\/medbox.com\/vi\/resistance-training-for-seniors-top-5-exercises\/","og_site_name":"MedBox | Medications Sorted By Dose | Full-Service Pharmacy","article_published_time":"2025-01-15T18:40:44+00:00","article_modified_time":"2025-04-02T20:57:03+00:00","og_image":[{"width":1280,"height":838,"url":"https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/resistance-training.jpg","type":"image\/jpeg"}],"author":"Reviewed by Matthew J. Delmonico, Ph.D, MPH","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Reviewed by Matthew J. Delmonico, Ph.D, MPH","Est. reading time":"5 ph\u00fat"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/medbox.com\/resistance-training-for-seniors-top-5-exercises\/#article","isPartOf":{"@id":"https:\/\/medbox.com\/resistance-training-for-seniors-top-5-exercises\/"},"author":{"name":"Reviewed by Matthew J. Delmonico, Ph.D, MPH","@id":"https:\/\/medbox.com\/#\/schema\/person\/9d03b44a418641bccf3a470d033b8a19"},"headline":"Resistance Training for Seniors: Top 5 Exercises","datePublished":"2025-01-15T18:40:44+00:00","dateModified":"2025-04-02T20:57:03+00:00","mainEntityOfPage":{"@id":"https:\/\/medbox.com\/resistance-training-for-seniors-top-5-exercises\/"},"wordCount":1008,"commentCount":0,"image":{"@id":"https:\/\/medbox.com\/resistance-training-for-seniors-top-5-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/resistance-training.jpg","keywords":["resistance training","For Seniors","falls","Exercise"],"articleSection":["Exercise"],"inLanguage":"vi","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/medbox.com\/resistance-training-for-seniors-top-5-exercises\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/medbox.com\/resistance-training-for-seniors-top-5-exercises\/","url":"https:\/\/medbox.com\/resistance-training-for-seniors-top-5-exercises\/","name":"B\u00e0i t\u1eadp s\u1ee9c b\u1ec1n cho ng\u01b0\u1eddi cao tu\u1ed5i: 5 b\u00e0i t\u1eadp h\u00e0ng \u0111\u1ea7u | MedBox | Thu\u1ed1c \u0111\u01b0\u1ee3c ph\u00e2n lo\u1ea1i theo li\u1ec1u l\u01b0\u1ee3ng | Nh\u00e0 thu\u1ed1c \u0111\u1ea7y \u0111\u1ee7 d\u1ecbch v\u1ee5","isPartOf":{"@id":"https:\/\/medbox.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/medbox.com\/resistance-training-for-seniors-top-5-exercises\/#primaryimage"},"image":{"@id":"https:\/\/medbox.com\/resistance-training-for-seniors-top-5-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/resistance-training.jpg","datePublished":"2025-01-15T18:40:44+00:00","dateModified":"2025-04-02T20:57:03+00:00","author":{"@id":"https:\/\/medbox.com\/#\/schema\/person\/9d03b44a418641bccf3a470d033b8a19"},"description":"Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang t\u00f4i s\u1ebd th\u1ea3o lu\u1eadn v\u1ec1 vi\u1ec7c t\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n cho ng\u01b0\u1eddi cao tu\u1ed5i. Ch\u00fang t\u00f4i s\u1ebd ph\u00e2n t\u00edch nh\u1eefng l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n v\u00e0 5 b\u00e0i t\u1eadp h\u00e0ng \u0111\u1ea7u.","breadcrumb":{"@id":"https:\/\/medbox.com\/resistance-training-for-seniors-top-5-exercises\/#breadcrumb"},"inLanguage":"vi","potentialAction":[{"@type":"ReadAction","target":["https:\/\/medbox.com\/resistance-training-for-seniors-top-5-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"vi","@id":"https:\/\/medbox.com\/resistance-training-for-seniors-top-5-exercises\/#primaryimage","url":"https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/resistance-training.jpg","contentUrl":"https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/resistance-training.jpg","width":1280,"height":838,"caption":"Seniors doing resistance training exercises"},{"@type":"BreadcrumbList","@id":"https:\/\/medbox.com\/resistance-training-for-seniors-top-5-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/medbox.com\/"},{"@type":"ListItem","position":2,"name":"Resistance Training for Seniors: Top 5 Exercises"}]},{"@type":"WebSite","@id":"https:\/\/medbox.com\/#website","url":"https:\/\/medbox.com\/","name":"MedBox | Thu\u1ed1c \u0111\u01b0\u1ee3c ph\u00e2n lo\u1ea1i theo li\u1ec1u l\u01b0\u1ee3ng | Nh\u00e0 thu\u1ed1c cung c\u1ea5p d\u1ecbch v\u1ee5 \u0111\u1ea7y \u0111\u1ee7","description":"MedBox l\u00e0 d\u1ecbch v\u1ee5 c\u1ea5p ph\u00e1t thu\u1ed1c mi\u1ec5n ph\u00ed do AmeriPharma, m\u1ed9t nh\u00e0 thu\u1ed1c tr\u1ef1c tuy\u1ebfn cung c\u1ea5p \u0111\u1ea7y \u0111\u1ee7 d\u1ecbch v\u1ee5, cung c\u1ea5p. \u0110\u01a1n thu\u1ed1c c\u1ee7a b\u1ea1n s\u1ebd \u0111\u01b0\u1ee3c \u0111i\u1ec1n, ph\u00e2n lo\u1ea1i v\u00e0 giao t\u1eadn n\u01a1i.","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/medbox.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"vi"},{"@type":"Person","@id":"https:\/\/medbox.com\/#\/schema\/person\/9d03b44a418641bccf3a470d033b8a19","name":"\u0110\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 b\u1edfi Matthew J. Delmonico, Ti\u1ebfn s\u0129, Th\u1ea1c s\u0129 Y t\u1ebf C\u00f4ng c\u1ed9ng","image":{"@type":"ImageObject","inLanguage":"vi","@id":"https:\/\/secure.gravatar.com\/avatar\/ad8164e9f5f97c0ed9238845ee949ad07626aa39e4c3b645e39573cf69f713c1?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/ad8164e9f5f97c0ed9238845ee949ad07626aa39e4c3b645e39573cf69f713c1?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/ad8164e9f5f97c0ed9238845ee949ad07626aa39e4c3b645e39573cf69f713c1?s=96&d=mm&r=g","caption":"Reviewed by Matthew J. Delmonico, Ph.D, MPH"},"description":"Matthew J. Delmonico, Ti\u1ebfn s\u0129, Th\u1ea1c s\u0129 Y t\u1ebf C\u00f4ng c\u1ed9ng, sinh ra v\u00e0 l\u1edbn l\u00ean t\u1ea1i South Kingstown, RI. \u00d4ng nh\u1eadn b\u1eb1ng Th\u1ea1c s\u0129 Khoa h\u1ecdc v\u1ec1 Khoa h\u1ecdc Th\u1ec3 d\u1ee5c t\u1eeb \u0110\u1ea1i h\u1ecdc Rhode Island, b\u1eb1ng Th\u1ea1c s\u0129 Y t\u1ebf C\u00f4ng c\u1ed9ng (MPH) v\u1ec1 D\u1ecbch t\u1ec5 h\u1ecdc t\u1eeb \u0110\u1ea1i h\u1ecdc Nam Florida v\u00e0 b\u1eb1ng Ti\u1ebfn s\u0129 v\u1ec1 Khoa h\u1ecdc V\u1eadn \u0111\u1ed9ng h\u1ecdc t\u1eeb \u0110\u1ea1i h\u1ecdc Maryland. Ti\u1ebfn s\u0129 Delmonico l\u00e0 gi\u00e1o s\u01b0 v\u1ec1 khoa h\u1ecdc v\u1eadn \u0111\u1ed9ng h\u1ecdc hi\u1ec7n \u0111ang gi\u1ea3ng d\u1ea1y t\u1ea1i \u0110\u1ea1i h\u1ecdc Rhode Island. \u00d4ng \u0111\u00e3 xu\u1ea5t b\u1ea3n h\u01a1n 50 b\u00e0i b\u00e1o tr\u00ean c\u00e1c t\u1ea1p ch\u00ed khoa h\u1ecdc v\u00e0 nh\u1eadn Gi\u1ea3i th\u01b0\u1edfng Gi\u1ea3ng d\u1ea1y Xu\u1ea5t s\u1eafc n\u0103m 2021. C\u00e1c l\u0129nh v\u1ef1c chuy\u00ean m\u00f4n c\u1ee7a Ti\u1ebfn s\u0129 Delmonico bao g\u1ed3m sinh l\u00fd h\u1ecdc th\u1ec3 d\u1ee5c, l\u00e3o h\u00f3a, teo c\u01a1, ch\u1ee9c n\u0103ng th\u1ec3 ch\u1ea5t \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i, b\u1ec7nh tim m\u1ea1ch v\u00e0 ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng. Ph\u1ea7n b\u1ed5 \u00edch nh\u1ea5t trong c\u00f4ng vi\u1ec7c c\u1ee7a \u00f4ng l\u00e0 gi\u00fap \u0111\u00e0o t\u1ea1o th\u1ebf h\u1ec7 sinh vi\u00ean ti\u1ebfp theo b\u01b0\u1edbc v\u00e0o c\u00e1c ng\u00e0nh ngh\u1ec1 y t\u1ebf. Trong th\u1eddi gian r\u1ea3nh r\u1ed7i, Ti\u1ebfn s\u0129 Delmonico th\u00edch t\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n, c\u00e2u c\u00e1 n\u01b0\u1edbc m\u1eb7n v\u00e0 \u0111i du l\u1ecbch.","url":"https:\/\/medbox.com\/vi\/author\/matthew-delmonico\/"}]}},"_links":{"self":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/posts\/15268","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/users\/21"}],"replies":[{"embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/comments?post=15268"}],"version-history":[{"count":0,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/posts\/15268\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/media\/15269"}],"wp:attachment":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/media?parent=15268"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/categories?post=15268"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/tags?post=15268"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}