\n $\"6$ <\/a>6 t\u01b0 th\u1ebf yoga gi\u00fap l\u00e0m s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng<\/a><\/p>\n

SK\u0110S – Kh\u00f4ng c\u1ea7n \u0111\u1ebfn ph\u00f2ng gym hay t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao, b\u1ea1n v\u1eabn c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n v\u00f2ng eo v\u1edbi nh\u1eefng t\u01b0 th\u1ebf yoga nh\u1eb9 nh\u00e0ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 6 t\u01b0 th\u1ebf yoga gi\u00fap si\u1ebft c\u01a1 b\u1ee5ng d\u1ec5 d\u00e0ng t\u1eadp ngay t\u1ea1i nh\u00e0, c\u01a1 b\u1ee5ng s\u1ebd \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t, s\u0103n ch\u1eafc v\u00e0 d\u1ea7n l\u1ed9 r\u00f5 \u0111\u01b0\u1eddng n\u00e9t.<\/p>\n<\/div>\n

1. V\u00ec sao b\u1ecb \u0111\u1ea7y h\u01a1i khi t\u1eadp c\u01a1 b\u1ee5ng?<\/strong><\/h2>\n1.1. \u00c1p l\u1ef1c c\u01a1 h\u1ecdc l\u00ean khoang b\u1ee5ng<\/i><\/strong><\/h3>\nTrong ru\u1ed9t gi\u00e0 lu\u00f4n t\u1ed3n t\u1ea1i m\u1ed9t l\u01b0\u1ee3ng kh\u00ed nh\u1ea5t \u0111\u1ecbnh \u0111\u01b0\u1ee3c h\u00ecnh th\u00e0nh nh\u1edd vi\u1ec7c nu\u1ed1t kh\u00f4ng kh\u00ed trong \u0103n u\u1ed1ng v\u00e0 v\u1eadn \u0111\u1ed9ng, qu\u00e1 tr\u00ecnh l\u00ean men th\u1ee9c \u0103n c\u1ee7a vi khu\u1ea9n \u0111\u01b0\u1eddng ru\u1ed9t<\/a>. Khi b\u1ea1n th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp nh\u01b0 g\u1eadp b\u1ee5ng, plank, t\u01b0 th\u1ebf con thuy\u1ec1n ho\u1eb7c c\u00e1c \u0111\u1ed9ng t\u00e1c yoga c\u00f3 \u0111\u1ed9ng t\u00e1c n\u00e9n b\u1ee5ng, v\u00f9ng ru\u1ed9t ch\u1ee9a kh\u00ed b\u1ecb \u00e9p l\u1ea1i. \u00c1p l\u1ef1c c\u01a1 h\u1ecdc n\u00e0y khi\u1ebfn kh\u00ed d\u1ecbch chuy\u1ec3n v\u00e0 tho\u00e1t ra ngo\u00e0i. \u0110\u00e2y l\u00e0 l\u00fd do nhi\u1ec1u ng\u01b0\u1eddi x\u00ec h\u01a1i v\u00f4 th\u1ee9c khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c g\u1eadp b\u1ee5ng m\u1ea1nh ho\u1eb7c xoay ng\u01b0\u1eddi s\u00e2u.<\/p>\n
X\u1eed tr\u00ed: M\u1ed9t s\u1ed1 t\u01b0 th\u1ebf yoga th\u1eadm ch\u00ed “n\u1ed5i ti\u1ebfng” v\u00ec kh\u1ea3 n\u0103ng gi\u1ea3i ph\u00f3ng kh\u00ed, v\u00ed d\u1ee5 Pawanmuktasana (t\u01b0 th\u1ebf x\u1ea3 h\u01a1i), n\u1eb1m ng\u1eeda, k\u00e9o g\u1ed1i s\u00e1t ng\u1ef1c…<\/p>\n
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\n $\"C\u00e1ch$ \n <\/div>
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Nhi\u1ec1u ng\u01b0\u1eddi c\u1ea3m th\u1ea5y x\u1ea5u h\u1ed5 khi b\u1ecb \u0111\u1ea7y h\u01a1i ho\u1eb7c x\u00ec h\u01a1i trong l\u00fac t\u1eadp c\u01a1 b\u1ee5ng ho\u1eb7c t\u1eadp yoga.<\/p>\n<\/figcaption><\/figure>\n
1.2. Th\u1edf sai khi g\u1eafng s\u1ee9c<\/strong><\/h3>\nTh\u1edf kh\u00f4ng hi\u1ec7u qu\u1ea3 l\u00e0 nguy\u00ean nh\u00e2n \u00edt \u0111\u01b0\u1ee3c ch\u00fa \u00fd nh\u01b0ng r\u1ea5t ph\u1ed5 bi\u1ebfn. Khi t\u1eadp b\u1ee5ng qu\u00e1 s\u1ee9c, nhi\u1ec1u ng\u01b0\u1eddi th\u1edf g\u1ea5p, nu\u1ed1t h\u01a1i v\u00e0 v\u00f4 t\u00ecnh \u0111\u01b0a m\u1ed9t l\u01b0\u1ee3ng l\u1edbn kh\u00f4ng kh\u00ed v\u00e0o d\u1ea1 d\u00e0y. \u0110i\u1ec1u n\u00e0y d\u1eabn t\u1edbi t\u0103ng \u00e1p l\u1ef1c trong \u1ed5 b\u1ee5ng, t\u0103ng l\u01b0\u1ee3ng h\u01a1i b\u1ecb m\u1eafc k\u1eb9t trong ru\u1ed9t, \u0111\u1ea7y h\u01a1i<\/a>, kh\u00f3 ch\u1ecbu v\u00e0 d\u1ec5 x\u00ec h\u01a1i khi g\u1eadp ng\u01b0\u1eddi.<\/p>\n
C\u00e1ch c\u1ea3i thi\u1ec7n:<\/em> H\u00edt v\u00e0o \u1edf pha chu\u1ea9n b\u1ecb, khi c\u01a1 th\u1ec3 \u0111ang m\u1edf; th\u1edf ra khi g\u1eafng s\u1ee9c, t\u1ee9c l\u00e0 khi c\u01a1 b\u1ee5ng ph\u1ea3i l\u00e0m vi\u1ec7c m\u1ea1nh nh\u1ea5t.<\/p>\n
1.3. T\u1eadp b\u1ee5ng sau cardio c\u01b0\u1eddng \u0111\u1ed9 cao<\/strong><\/p>\n
M\u1ed9t nguy\u00ean nh\u00e2n quan tr\u1ecdng kh\u00e1c l\u00e0 t\u1eadp b\u1ee5ng ngay sau khi ch\u1ea1y b\u1ed9<\/a> ho\u1eb7c \u0111\u1ea1p xe <\/a>\u0111\u01b0\u1eddng d\u00e0i. \u1ede nh\u1eefng b\u00e0i cardio k\u00e9o d\u00e0i h\u01a1n 60 ph\u00fat, c\u01a1 th\u1ec3 \u01b0u ti\u00ean m\u00e1u cho ch\u00e2n v\u00e0 tay, l\u00e0m gi\u1ea3m l\u01b0u l\u01b0\u1ee3ng m\u00e1u \u0111\u1ebfn \u0111\u01b0\u1eddng ti\u00eau ho\u00e1. \u0110i\u1ec1u n\u00e0y g\u00e2y ra r\u1ed1i lo\u1ea1n nhu \u0111\u1ed9ng ru\u1ed9t, t\u00edch t\u1ee5 kh\u00ed trong \u0111\u1ea1i tr\u00e0ng, c\u1ea3m gi\u00e1c ch\u01b0\u1edbng b\u1ee5ng v\u00e0 bu\u1ed3n x\u00ec h\u01a1i.<\/p>\n
Ngo\u00e0i ra, t\u01b0 th\u1ebf \u0111\u1ea1p xe (g\u1eadp b\u1ee5ng nh\u1eb9) d\u1ec5 th\u00fac \u0111\u1ea9y kh\u00ed d\u1ed3n xu\u1ed1ng ru\u1ed9t gi\u00e0. Nh\u1ecbp l\u00ean-xu\u1ed1ng khi ch\u1ea1y l\u00e0m kh\u00ed di chuy\u1ec3n trong l\u00f2ng ru\u1ed9t.<\/p>\n
M\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m v\u00e0 th\u00f3i quen sinh ho\u1ea1t c\u0169ng c\u00f3 th\u1ec3 g\u00e2y \u0111\u1ea7y b\u1ee5ng khi t\u1eadp: Rau h\u1ecd c\u1ea3i, c\u00e1c lo\u1ea1i \u0111\u1eadu v\u00e0 \u0111\u1ed7, qu\u1ea3 l\u00ea, t\u00e1o, \u0111\u00e0o, s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa (\u0111\u1eb7c bi\u1ec7t \u1edf ng\u01b0\u1eddi kh\u00f4ng dung n\u1ea1p lactose), ng\u0169 c\u1ed1c nguy\u00ean c\u00e1m, k\u1eb9o cao su ho\u1eb7c k\u1eb9o ch\u1ee9a sugar alcohol\u2026 Th\u00f3i quen u\u1ed1ng b\u1eb1ng \u1ed1ng h\u00fat, \u0111\u1ed3 u\u1ed1ng c\u00f3 gas, u\u1ed1ng n\u01b0\u1edbc qu\u00e1 nhanh khi t\u1eadp\u2026<\/p>\n
Nh\u1eefng y\u1ebfu t\u1ed1 n\u00e0y g\u00e2y ra \u0111\u1ea7y h\u01a1i tr\u01b0\u1edbc khi b\u1ea1n t\u1eadp. Khi v\u00e0o \u0111\u1ed9ng t\u00e1c g\u1eadp b\u1ee5ng, v\u1eb7n m\u00ecnh, l\u01b0\u1ee3ng kh\u00ed n\u00e0y \u0111\u01a1n gi\u1ea3n l\u00e0 b\u1ecb “\u00e9p” ra ngo\u00e0i.<\/p>\n
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\n $\"C\u00e1ch$ \n <\/div>
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Th\u00f3i quen \u0103n u\u1ed1ng, sinh ho\u1ea1t c\u0169ng c\u00f3 th\u1ec3 g\u00e2y \u0111\u1ea7y h\u01a1i khi t\u1eadp b\u1ee5ng.<\/p>\n<\/figcaption><\/figure>\n
2. L\u00e0m sao \u0111\u1ec3 gi\u1ea3m \u0111\u1ea7y h\u01a1i khi t\u1eadp c\u01a1 b\u1ee5ng?<\/strong><\/h2>\n
\u0110\u1ec3 gi\u1ea3m \u0111\u1ea7y h\u01a1i khi t\u1eadp c\u01a1 b\u1ee5ng c\u1ea7n th\u1ef1c hi\u1ec7n:<\/p>\n
– Tr\u00e1nh \u0103n th\u1ef1c ph\u1ea9m g\u00e2y \u0111\u1ea7y h\u01a1i <\/a>2\u20133 gi\u1edd tr\u01b0\u1edbc bu\u1ed5i t\u1eadp: C\u00e1ch n\u00e0y \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3 cao. N\u1ebfu b\u1ea1n c\u00f3 h\u1ec7 ti\u00eau h\u00f3a nh\u1ea1y c\u1ea3m, h\u00e3y ch\u1ecdn b\u1eefa nh\u1eb9 d\u1ec5 ti\u00eau v\u1edbi chu\u1ed1i, y\u1ebfn m\u1ea1ch ng\u00e2m, tr\u1ee9ng lu\u1ed9c, khoai lang.<\/p>\n
– T\u1eadp th\u1edf \u0111\u00fang k\u1ef9 thu\u1eadt bao g\u1ed3m: H\u00edt s\u00e2u b\u1eb1ng c\u01a1 ho\u00e0nh, kh\u00f4ng b\u1eb1ng ng\u1ef1c; th\u1edf ra m\u1ea1nh v\u00e0 \u0111\u1ec1u khi g\u1eafng s\u1ee9c; tr\u00e1nh th\u1edf g\u1ea5p ho\u1eb7c nu\u1ed1t h\u01a1i khi m\u1ec7t.<\/p>\n
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$\"B\u00e0i$ <\/a>
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B\u00e0i t\u1eadp b\u1ee5ng 10 ph\u00fat \u0111\u1ec3 c\u00f3 c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
– U\u1ed1ng n\u01b0\u1edbc ch\u1eadm r\u00e3i: U\u1ed1ng t\u1eebng ng\u1ee5m nh\u1ecf trong l\u00fac ngh\u1ec9. Tr\u00e1nh u\u1ed1ng \u1eebng \u1ef1c ho\u1eb7c d\u00f9ng b\u00ecnh b\u00f3p ngay tr\u01b0\u1edbc b\u00e0i t\u1eadp c\u01a1 b\u1ee5ng.<\/p>\n
– T\u00e1ch bu\u1ed5i cardio <\/a>v\u00e0 bu\u1ed5i t\u1eadp b\u1ee5ng: N\u1ebfu b\u1ea1n ch\u1ea1y ho\u1eb7c \u0111\u1ea1p xe \u0111\u01b0\u1eddng d\u00e0i, ngh\u1ec9 \u00edt nh\u1ea5t 20 – 30 ph\u00fat tr\u01b0\u1edbc khi chuy\u1ec3n sang t\u1eadp b\u1ee5ng ho\u1eb7c d\u1eddi b\u00e0i t\u1eadp b\u1ee5ng sang ng\u00e0y kh\u00e1c.<\/p>\n
– Kh\u1edfi \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng gi\u00fap th\u01b0 gi\u00e3n c\u01a1 b\u1ee5ng: M\u1ed9t v\u00e0i \u0111\u1ed9ng t\u00e1c h\u1eefu \u00edch nh\u01b0 m\u00e8o \u2013 b\u00f2, \u0111\u1ee9a tr\u1ebb, v\u1eb7n m\u00ecnh nh\u1eb9 nh\u00e0ng, h\u00edt th\u1edf s\u00e2u 1 – 2 ph\u00fat<\/p>\n
– Theo d\u00f5i th\u1ef1c ph\u1ea9m g\u00e2y \u0111\u1ea7y b\u1ee5ng.<\/p>\n
L\u01b0u \u00fd, b\u00ean c\u1ea1nh vi\u1ec7c \u0111\u1ea7y h\u01a1i n\u1ebfu xu\u1ea5t hi\u1ec7n \u0111au b\u1ee5ng k\u00e9o d\u00e0i, r\u1ed1i lo\u1ea1n ti\u00eau h\u00f3a m\u1ea1n t\u00ednh, \u0111\u1ea7y h\u01a1i k\u00e8m bu\u1ed3n n\u00f4n, \u0111i ngo\u00e0i b\u1ea5t th\u01b0\u1eddng, kh\u00f4ng dung n\u1ea1p m\u1ed9t s\u1ed1 nh\u00f3m th\u1ef1c ph\u1ea9m\u2026 b\u1ea1n c\u1ea7n \u0111i kh\u00e1m \u0111\u1ec3 \u0111\u01b0\u1ee3c x\u1eed tr\u00ed k\u1ecbp th\u1eddi. B\u1edfi \u0111\u00e2y c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a h\u1ed9i ch\u1ee9ng ru\u1ed9t k\u00edch th\u00edch (IBS), kh\u00f4ng dung n\u1ea1p lactose, nhi\u1ec5m khu\u1ea9n \u0111\u01b0\u1eddng ru\u1ed9t, vi\u00eam lo\u00e9t d\u1ea1 d\u00e0y-t\u00e1 tr\u00e0ng…<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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Sau khi t\u1eadp luy\u1ec7n, Tr\u00e1nh xa c\u00e1c lo\u1ea1i n\u01b0\u1edbc n\u00e0y I SK\u0110S<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
6 t\u01b0 th\u1ebf yoga gi\u00fap l\u00e0m s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng SK\u0110S – Kh\u00f4ng c\u1ea7n \u0111\u1ebfn ph\u00f2ng gym hay t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao, b\u1ea1n v\u1eabn c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n v\u00f2ng eo v\u1edbi nh\u1eefng t\u01b0 th\u1ebf yoga nh\u1eb9 nh\u00e0ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 6 t\u01b0 th\u1ebf yoga gi\u00fap si\u1ebft c\u01a1 b\u1ee5ng d\u1ec5 d\u00e0ng t\u1eadp ngay t\u1ea1i nh\u00e0, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1295","post","type-post","status-publish","format-standard","hentry","category-me-va-be"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1295","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1295"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1295\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1295"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1295"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1295"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}