\n $\"10$ \n <\/div>

C\u00e1ch th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf con c\u00e1 gi\u00fap t\u0103ng l\u01b0u l\u01b0\u1ee3ng m\u00e1u l\u00ean m\u1eb7t, l\u00e0m s\u00e1ng da.<\/p>\n<\/figcaption><\/figure>\n

2. T\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t<\/h2>\n
T\u01b0 th\u1ebf n\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n m\u00e1u<\/a> \u0111\u1ebfn \u0111\u1ea7u v\u00e0 m\u1eb7t, gi\u00fap da tr\u00f4ng t\u01b0\u01a1i t\u1eafn v\u00e0 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng \u0111\u1ed3ng th\u1eddi l\u00e0m gi\u1ea3m s\u01b0ng t\u1ea5y b\u1eb1ng c\u00e1ch th\u00fac \u0111\u1ea9y l\u01b0u th\u00f4ng b\u1ea1ch huy\u1ebft.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
\n
B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf plank.<\/li>\n
N\u00e2ng h\u00f4ng l\u00ean t\u1ea1o th\u00e0nh h\u00ecnh ch\u1eef V ng\u01b0\u1ee3c.<\/li>\n
Gi\u1eef c\u1ed9t s\u1ed1ng th\u1eb3ng v\u00e0 g\u00f3t ch\u00e2n h\u01b0\u1edbng xu\u1ed1ng s\u00e0n.<\/li>\n
Th\u01b0 gi\u00e3n \u0111\u1ea7u v\u00e0 h\u00edt th\u1edf s\u00e2u, gi\u1eef t\u01b0 th\u1ebf trong 20 – 30 gi\u00e2y.
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\n $\"10$ \n <\/div>
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T\u01b0 th\u1ebf yoga ch\u00f3 \u00fap m\u1eb7t.<\/p>\n<\/figcaption><\/figure>\n<\/li>\n<\/ul>\n
3. T\u01b0 th\u1ebf c\u00e1nh cung<\/h2>\n
T\u01b0 th\u1ebf c\u00e1nh cung k\u00edch th\u00edch h\u1ec7 ti\u00eau h\u00f3a, gi\u00fap gi\u1ea3m t\u00ecnh tr\u1ea1ng da x\u1ec9n m\u00e0u do s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t<\/a> k\u00e9m. T\u01b0 th\u1ebf n\u00e0y c\u0169ng gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho l\u01b0ng v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
\n
N\u1eb1m s\u1ea5p, g\u1eadp \u0111\u1ea7u g\u1ed1i v\u00e0 \u0111\u01b0a hai tay ra sau n\u1eafm m\u1eaft c\u00e1 ch\u00e2n.<\/li>\n
H\u00edt v\u00e0o, n\u00e2ng ng\u1ef1c v\u00e0 ch\u00e2n l\u00ean; ch\u00fa \u00fd k\u00e9o nh\u1eb9 ch\u00e2n \u0111\u1ec3 m\u1edf ng\u1ef1c.<\/li>\n
Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong v\u00e0i nh\u1ecbp th\u1edf v\u00e0 th\u1ea3 ra t\u1eeb t\u1eeb.
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\n $\"10$ \n <\/div>
\n
T\u01b0 th\u1ebf c\u00e1nh cung k\u00edch th\u00edch ti\u00eau h\u00f3a, h\u1ed7 tr\u1ee3 l\u00e0m s\u00e1ng da x\u1ec9n m\u00e0u do ti\u00eau h\u00f3a k\u00e9m.<\/p>\n<\/figcaption><\/figure>\n<\/li>\n<\/ul>\n
4. T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang<\/h2>\n
T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang gi\u00fap k\u00e9o gi\u00e3n<\/a> c\u01a1 ng\u1ef1c, c\u1ea3i thi\u1ec7n h\u01a1i th\u1edf v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng, m\u1ed9t t\u00e1c nh\u00e2n ph\u1ed5 bi\u1ebfn g\u00e2y ra m\u1ee5n v\u00e0 t\u00ecnh tr\u1ea1ng da x\u1ec9n m\u00e0u.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
\n
N\u1eb1m s\u1ea5p, \u0111\u1eb7t l\u00f2ng b\u00e0n tay d\u01b0\u1edbi vai, ngang ng\u1ef1c.<\/li>\n
Gi\u1eef khu\u1ef7u tay s\u00e1t v\u00e0o ng\u01b0\u1eddi, d\u00f9ng l\u1ef1c t\u1eeb b\u00e0n tay n\u00e2ng ng\u1ef1c l\u00ean.<\/li>\n
Gi\u1eef vai th\u01b0 gi\u00e3n, m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 gi\u1eef t\u01b0 th\u1ebf trong v\u00e0i nh\u1ecbp th\u1edf.
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\n $\"10$ \n <\/div>
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C\u00e1ch th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang.<\/p>\n<\/figcaption><\/figure>\n<\/li>\n<\/ul>\n
5. T\u01b0 th\u1ebf c\u00e1i c\u00e0y k\u00edch th\u00edch l\u01b0u th\u00f4ng m\u00e1u, l\u00e0m s\u00e1ng da<\/h2>\n
T\u01b0 th\u1ebf \u0111\u1ea3o ng\u01b0\u1ee3c n\u00e0y gi\u00fap thanh l\u1ecdc c\u01a1 th\u1ec3<\/a> b\u1eb1ng c\u00e1ch k\u00edch th\u00edch tuy\u1ebfn gi\u00e1p v\u00e0 l\u00e0m d\u1ecbu t\u00e2m tr\u00ed \u0111\u1ed3ng th\u1eddi k\u00edch th\u00edch l\u01b0u th\u00f4ng m\u00e1u t\u1ed1t h\u01a1n v\u1ec1 ph\u00eda m\u1eb7t, mang l\u1ea1i v\u1ebb r\u1ea1ng r\u1ee1 t\u1ee9c th\u00ec.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
\n
N\u1eb1m ng\u1eeda, n\u00e2ng ch\u00e2n l\u00ean cao.<\/li>\n
K\u00e9o c\u00e1c ng\u00f3n ch\u00e2n v\u1ec1 ph\u00eda s\u00e0n, ph\u00eda sau \u0111\u1ea7u.<\/li>\n
D\u00f9ng tay \u0111\u1ee1 l\u01b0ng n\u1ebfu c\u1ea7n.<\/li>\n
Gi\u1eef nh\u1eb9 nh\u00e0ng v\u00e0 th\u1ea3 ra t\u1eeb t\u1eeb.\n<\/p>\n
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\n $\"10$ \n <\/div>
\n
T\u01b0 th\u1ebf c\u00e1i c\u00e0y k\u00edch th\u00edch l\u01b0u th\u00f4ng m\u00e1u l\u00ean m\u1eb7t, l\u00e0m s\u00e1ng l\u00e0n da.<\/p>\n<\/figcaption><\/figure>\n<\/li>\n<\/ul>\n
6. T\u01b0 th\u1ebf em b\u00e9<\/h2>\n
\u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf gi\u00fap th\u01b0 gi\u00e3n v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng \u2013 y\u1ebfu t\u1ed1 khi\u1ebfn da d\u1ec5 tr\u1edf n\u00ean m\u1ec7t m\u1ecfi, thi\u1ebfu s\u1ee9c s\u1ed1ng. \u0110\u1ed3ng th\u1eddi, t\u01b0 th\u1ebf c\u00f2n h\u1ed7 tr\u1ee3 t\u0103ng l\u01b0u l\u01b0\u1ee3ng m\u00e1u l\u00ean v\u00f9ng \u0111\u1ea7u, g\u00f3p ph\u1ea7n c\u1ea3i thi\u1ec7n \u0111\u1ed9 t\u01b0\u01a1i s\u00e1ng cho l\u00e0n da.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
\n
Qu\u1ef3 g\u1ed1i tr\u00ean th\u1ea3m, ng\u1ed3i xu\u1ed1ng tr\u00ean g\u00f3t ch\u00e2n.<\/li>\n
H\u1ea1 th\u00e2n ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 du\u1ed7i th\u1eb3ng tay d\u1ecdc theo th\u00e2n ho\u1eb7c \u0111\u01b0a qua \u0111\u1ea7u.<\/li>\n
\u0110\u1eb7t tr\u00e1n l\u00ean th\u1ea3m, th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3, h\u00edt th\u1edf ch\u1eadm v\u00e0 s\u00e2u.
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\n $\"10$ \n <\/div>
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T\u01b0 th\u1ebf em b\u00e9.<\/p>\n<\/figcaption><\/figure>\n<\/li>\n<\/ul>\n
7. T\u01b0 th\u1ebf tr\u1ed3ng c\u00e2y chu\u1ed1i<\/h2>\n
T\u01b0 th\u1ebf \u0111\u1ea3o ng\u01b0\u1ee3c n\u00e0y gi\u00fap t\u0103ng l\u01b0u l\u01b0\u1ee3ng m\u00e1u l\u00ean m\u1eb7t, gi\u00fap da s\u00e1ng h\u01a1n<\/a> v\u00e0 c\u1ea3i thi\u1ec7n k\u1ebft c\u1ea5u da; gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1eadp trung v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
\n
B\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch qu\u1ef3 g\u1ed1i v\u00e0 \u0111an c\u00e1c ng\u00f3n tay v\u00e0o nhau.<\/li>\n
\u0110\u1eb7t \u0111\u1ec9nh \u0111\u1ea7u xu\u1ed1ng s\u00e0n.<\/li>\n
T\u1eeb t\u1eeb n\u00e2ng ch\u00e2n l\u00ean cao.<\/li>\n
Gi\u1eef ch\u1eb7t c\u01a1 b\u1ee5ng.<\/li>\n
H\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng nh\u1eb9 nh\u00e0ng.<\/li>\n<\/ul>\n
L\u01b0u \u00fd:<\/i> V\u1edbi t\u01b0 th\u1ebf n\u00e0y, ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u n\u00ean t\u1eadp d\u01b0\u1edbi s\u1ef1 gi\u00e1m s\u00e1t c\u1ee7a ng\u01b0\u1eddi c\u00f3 chuy\u00ean m\u00f4n).<\/p>\n
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\n $\"10$ \n <\/div>
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T\u01b0 th\u1ebf \u0111\u1ea3o ng\u01b0\u1ee3c tr\u1ed3ng c\u00e2y chu\u1ed1i.<\/p>\n<\/figcaption><\/figure>\n
8. T\u01b0 th\u1ebf l\u1ea1c \u0111\u00e0<\/h2>\n
T\u01b0 th\u1ebf l\u1ea1c \u0111\u00e0 gi\u00fap k\u00e9o gi\u00e3n ph\u1ea7n th\u00e2n tr\u01b0\u1edbc v\u00e0 c\u1ea3i thi\u1ec7n h\u01a1i th\u1edf, gi\u00fap oxy \u0111\u1ebfn c\u00e1c t\u1ebf b\u00e0o da<\/a> hi\u1ec7u qu\u1ea3 h\u01a1n, mang l\u1ea1i v\u1ebb r\u1ea1ng r\u1ee1 t\u1ef1 nhi\u00ean.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
\n
Qu\u1ef3 g\u1ed1i th\u1eb3ng, \u0111\u1eb7t tay l\u00ean g\u00f3t ch\u00e2n.<\/li>\n
\u0110\u1ea9y h\u00f4ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 m\u1edf ng\u1ef1c, h\u01a1i ng\u1ea3 \u0111\u1ea7u ra sau.<\/li>\n
Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong v\u00e0i nh\u1ecbp th\u1edf v\u00e0 th\u1ea3 l\u1ecfng t\u1eeb t\u1eeb.
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\n $\"10$ \n <\/div>
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T\u01b0 th\u1ebf l\u1ea1c \u0111\u00e0.<\/p>\n<\/figcaption><\/figure>\n<\/li>\n<\/ul>\n
9. T\u01b0 th\u1ebf ng\u1ed3i g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc<\/h2>\n
T\u01b0 th\u1ebf n\u00e0y gi\u00fap th\u01b0 gi\u00e3n tinh th\u1ea7n<\/a>, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a t\u1ed1t h\u01a1n, t\u1ea5t c\u1ea3 \u0111\u1ec1u t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c l\u00ean da.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
\n
Ng\u1ed3i du\u1ed7i th\u1eb3ng ch\u00e2n, v\u01b0\u01a1n ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc h\u01b0\u1edbng v\u1ec1 ph\u00eda b\u00e0n ch\u00e2n.<\/li>\n
Du\u1ed7i th\u1eb3ng c\u1ed9t s\u1ed1ng khi g\u1eadp ng\u01b0\u1eddi.<\/li>\n
Gi\u1eef nguy\u00ean trong 20 – 30 gi\u00e2y.<\/li>\n<\/ul>\n
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\n $\"10$ \n <\/div>
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T\u01b0 th\u1ebf g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc gi\u00fap th\u01b0 gi\u00e3n, gi\u1ea3m c\u0103ng th\u1eb3ng, h\u1ed7 tr\u1ee3 l\u00e0n da t\u01b0\u01a1i s\u00e1ng.<\/p>\n<\/figcaption><\/figure>\n
10. T\u01b0 th\u1ebf tam gi\u00e1c<\/h2>\n
T\u01b0 th\u1ebf tam gi\u00e1c gi\u00fap t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u v\u00e0 k\u00e9o gi\u00e3n c\u01a1 ng\u1ef1c, gi\u00fap oxy l\u01b0u th\u00f4ng t\u1ed1t h\u01a1n trong c\u01a1 th\u1ec3; h\u1ed7 tr\u1ee3 c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1<\/a>, gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u1ed9 s\u00e1ng c\u1ee7a da.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
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\u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n dang r\u1ed9ng h\u01a1n vai.<\/li>\n
Du\u1ed7i th\u1eb3ng hai tay sang hai b\u00ean.<\/li>\n
V\u01b0\u01a1n tay ph\u1ea3i ch\u1ea1m v\u00e0o \u1ed1ng ch\u00e2n ho\u1eb7c s\u00e0n nh\u00e0.<\/li>\n
N\u00e2ng tay tr\u00e1i h\u01b0\u1edbng l\u00ean tr\u00ean.<\/li>\n
L\u1eb7p l\u1ea1i v\u1edbi b\u00ean c\u00f2n l\u1ea1i.<\/li>\n<\/ul>\n
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\n $\"10$ \n <\/div>
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C\u00e1ch th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf tam gi\u00e1c.<\/p>\n<\/figcaption><\/figure>\n
\n
\n Khi t\u1eadp luy\u1ec7n c\u00e1c t\u01b0 th\u1ebf n\u00e0y c\u1ea7n l\u1eafng nghe c\u01a1 th\u1ec3. N\u1ebfu c\u1ea3m th\u1ea5y kh\u00f3 ch\u1ecbu \u1edf m\u1ed9t t\u01b0 th\u1ebf n\u00e0o \u0111\u00f3, h\u00e3y th\u1ea3 l\u1ecfng v\u00e0 d\u1eebng l\u1ea1i. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 d\u00e0nh th\u1eddi gian \u0111\u1ec3 l\u00e0m quen v\u1edbi t\u1eebng t\u01b0 th\u1ebf v\u00e0 luy\u1ec7n t\u1eadp th\u01b0\u1eddng xuy\u00ean \u0111\u1ec3 nh\u1eadn th\u1ea5y s\u1ef1 thay \u0111\u1ed5i c\u1ee7a l\u00e0n da.\n <\/div>\n
\n <\/span><\/span>\n <\/div>\n<\/div>\n
M\u1eddi b\u1ea1n xem th\u00eam:<\/h4>\n
\n $\"10$ <\/a>U\u1ed1ng n\u01b0\u1edbc chanh \u1ea5m bu\u1ed5i s\u00e1ng c\u00f3 gi\u00fap th\u1ea3i \u0111\u1ed9c v\u00e0 l\u00e0m s\u00e1ng da?<\/a><\/p>\n
SK\u0110S – Nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u00f3i quen b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi b\u1eb1ng m\u1ed9t c\u1ed1c n\u01b0\u1edbc chanh \u1ea5m v\u1edbi mong mu\u1ed1n ‘th\u1ea3i \u0111\u1ed9c’ v\u00e0 l\u00e0m \u0111\u1eb9p da. Th\u1ef1c t\u1ebf lo\u1ea1i th\u1ee9c u\u1ed1ng n\u00e0y c\u00f3 th\u1eadt s\u1ef1 mang l\u1ea1i hi\u1ec7u qu\u1ea3 nh\u01b0 l\u1eddi \u0111\u1ed3n?<\/p>\n<\/div>\n
<\/p>\n