\n $\"5$ \n <\/div>

T\u01b0 th\u1ebf c\u00e1i gh\u1ebf.<\/p>\n<\/figcaption><\/figure>\n

2.2. T\u01b0 th\u1ebf chi\u1ebfn binh II (Virabhadrasana II) t\u0103ng s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh cho ch\u00e2n<\/em><\/strong><\/p>\n

T\u01b0 th\u1ebf chi\u1ebfn binh II l\u00e0 m\u1ed9t t\u01b0 th\u1ebf yoga c\u01a1 b\u1ea3n nh\u01b0ng mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao trong vi\u1ec7c l\u00e0m s\u0103n ch\u1eafc \u0111\u00f9i, b\u1eafp ch\u00e2n v\u00e0 h\u00f4ng. \u0110\u1ed3ng th\u1eddi, t\u01b0 th\u1ebf n\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf \u0111\u1ee9ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

\n
B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf \u0111\u1ee9ng, b\u01b0\u1edbc ch\u00e2n dang r\u1ed9ng.<\/li>\n
Xoay b\u00e0n ch\u00e2n ph\u1ea3i sang ngang, g\u1eadp g\u1ed1i ph\u1ea3i sao cho \u0111\u00f9i g\u1ea7n song song v\u1edbi s\u00e0n, gi\u1eef th\u1eb3ng ch\u00e2n tr\u00e1i.<\/li>\n
Hai tay gi\u01a1 ngang, h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, vai m\u1edf r\u1ed9ng.<\/li>\n

Gi\u1eef t\u01b0 th\u1ebf t\u1eeb 20\u201340 gi\u00e2y r\u1ed3i \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n
L\u1ee3i \u00edch: <\/strong>Virabhadrasana II gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 \u0111\u00f9i trong v\u00e0 \u0111\u00f9i ngo\u00e0i, c\u1ea3i thi\u1ec7n l\u01b0u th\u00f4ng m\u00e1u \u1edf ch\u00e2n, t\u1eeb \u0111\u00f3 gi\u1ea3m c\u1ea3m gi\u00e1c c\u1ee9ng v\u00e0 m\u1ecfi. \u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean \u0111\u1ee9ng ho\u1eb7c ng\u1ed3i l\u00e2u.<\/p>\n
\n
\n
\n $\"5$ \n <\/div>
\n
T\u01b0 th\u1ebf chi\u1ebfn binh II.<\/p>\n<\/figcaption><\/figure>\n<\/h3>\n
2.3. T\u01b0 th\u1ebf tam gi\u00e1c k\u00e9o gi\u00e3n v\u00e0 s\u0103n ch\u1eafc \u0111\u00f9i hi\u1ec7u qu\u1ea3<\/h3>\n
T\u01b0 th\u1ebf tam gi\u00e1c l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf yoga gi\u00fap k\u1ebft h\u1ee3p k\u00e9o gi\u00e3n v\u00e0 l\u00e0m s\u0103n ch\u1eafc c\u01a1 \u0111\u00f9i, \u0111\u1ed3ng th\u1eddi t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t c\u1ee7a h\u00f4ng v\u00e0 g\u00e2n kheo.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n
\n
\u0110\u1ee9ng v\u1edbi hai ch\u00e2n m\u1edf r\u1ed9ng.<\/li>\n
Du\u1ed7i th\u1eb3ng ch\u00e2n ph\u1ea3i, hai tay dang ngang.<\/li>\n
T\u1eeb t\u1eeb g\u1eadp ng\u01b0\u1eddi sang b\u00ean ph\u1ea3i, tay ph\u1ea3i \u0111\u1eb7t l\u00ean c\u1eb3ng ch\u00e2n ho\u1eb7c m\u1eaft c\u00e1 ch\u00e2n ph\u1ea3i, tay tr\u00e1i h\u01b0\u1edbng th\u1eb3ng l\u00ean tr\u00ean.<\/li>\n
Gi\u1eef t\u01b0 th\u1ebf trong 20\u201330 gi\u00e2y, sau \u0111\u00f3 \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n
L\u1ee3i \u00edch: <\/strong>T\u01b0 th\u1ebf n\u00e0y gi\u00fap l\u00e0m s\u0103n ch\u1eafc \u0111\u00f9i, k\u00e9o gi\u00e3n c\u01a1 v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf t\u1ed5ng th\u1ec3, \u0111\u1eb7c bi\u1ec7t h\u1eefu \u00edch v\u1edbi nh\u1eefng ng\u01b0\u1eddi l\u00e0m vi\u1ec7c v\u0103n ph\u00f2ng, ph\u1ea3i ng\u1ed3i l\u00e2u v\u00e0 \u00edt v\u1eadn \u0111\u1ed9ng.<\/p>\n
\n
\n $\"5$ \n <\/div>
\n
T\u01b0 th\u1ebf tam gi\u00e1c.<\/p>\n<\/figcaption><\/figure>\n
2.4. T\u01b0 th\u1ebf v\u00f2ng hoa s\u0103n ch\u1eafc \u0111\u00f9i v\u00e0 t\u0103ng \u0111\u1ed9 linh ho\u1ea1t h\u00f4ng<\/em><\/strong><\/p>\n
T\u01b0 th\u1ebf v\u00f2ng hoa hay c\u00f2n g\u1ecdi l\u00e0 t\u01b0 th\u1ebf ng\u1ed3i x\u1ed5m s\u00e2u, t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn \u0111\u00f9i, h\u00f4ng v\u00e0 b\u1eafp ch\u00e2n, \u0111\u1ed3ng th\u1eddi gi\u00fap t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 linh ho\u1ea1t c\u1ee7a ph\u1ea7n th\u00e2n d\u01b0\u1edbi.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n
\n
\u0110\u1ee9ng v\u1edbi hai ch\u00e2n m\u1edf r\u1ed9ng h\u01a1n h\u00f4ng.<\/li>\n
Gi\u1eef \u0111\u1ea7u v\u00e0 l\u01b0ng th\u1eb3ng, t\u1eeb t\u1eeb g\u1eadp g\u1ed1i t\u1ed1i \u0111a, h\u1ea1 th\u1ea5p m\u00f4ng xu\u1ed1ng g\u1ea7n s\u00e0n, c\u1ed1 g\u1eafng gi\u1eef g\u00f3t ch\u00e2n ch\u1ea1m th\u1ea3m.<\/li>\n
Ch\u1eafp hai l\u00f2ng b\u00e0n tay tr\u01b0\u1edbc ng\u1ef1c, gi\u1eef t\u01b0 th\u1ebf trong 20\u201330 gi\u00e2y v\u00e0 th\u1edf \u0111\u1ec1u.<\/li>\n<\/ul>\n
L\u1ee3i \u00edch: <\/strong>T\u01b0 th\u1ebf v\u00f2ng hoa gi\u00fap l\u00e0m s\u0103n ch\u1eafc c\u01a1 \u0111\u00f9i, h\u1ed7 tr\u1ee3 t\u0103ng c\u01b0\u1eddng h\u1ec7 ti\u00eau h\u00f3a v\u00e0 c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t c\u1ee7a h\u00f4ng. \u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf quan tr\u1ecdng gi\u00fap ph\u1ea7n th\u00e2n d\u01b0\u1edbi v\u1eadn \u0111\u1ed9ng linh ho\u1ea1t v\u00e0 c\u00e2n b\u1eb1ng h\u01a1n.<\/p>\n
\n
\n $\"5$ \n <\/div>
\n
T\u01b0 th\u1ebf v\u00f2ng hoa.<\/p>\n<\/figcaption><\/figure>\n
2.5. T\u01b0 th\u1ebf c\u00e2y c\u1ea7u t\u0103ng c\u01b0\u1eddng c\u01a1 \u0111\u00f9i, m\u00f4ng v\u00e0 l\u01b0ng d\u01b0\u1edbi<\/em><\/strong><\/h3>\n
T\u01b0 th\u1ebf c\u00e2y c\u1ea7u kh\u00f4ng ch\u1ec9 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn \u0111\u00f9i m\u00e0 c\u00f2n gi\u00fap s\u0103n ch\u1eafc m\u00f4ng v\u00e0 h\u1ed7 tr\u1ee3 v\u00f9ng l\u01b0ng d\u01b0\u1edbi.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n: <\/strong><\/p>\n
\n
N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, hai ch\u00e2n g\u1eadp l\u1ea1i, b\u00e0n ch\u00e2n \u0111\u1eb7t ph\u1eb3ng tr\u00ean s\u00e0n, c\u00e1ch m\u00f4ng m\u1ed9t kho\u1ea3ng v\u1eeba ph\u1ea3i.<\/li>\n
T\u1eeb t\u1eeb n\u00e2ng h\u00f4ng l\u00ean cao, \u1ea5n m\u1ea1nh b\u00e0n ch\u00e2n xu\u1ed1ng th\u1ea3m, gi\u1eef vai v\u00e0 c\u1ed5 th\u01b0 gi\u00e3n.<\/li>\n
Duy tr\u00ec t\u01b0 th\u1ebf trong 20\u201340 gi\u00e2y v\u00e0 h\u00edt th\u1edf \u0111\u1ec1u.<\/li>\n<\/ul>\n
L\u1ee3i \u00edch: <\/strong>T\u01b0 th\u1ebf n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 \u0111\u00f9i, h\u1ed7 tr\u1ee3 gi\u1ea3m c\u1ea3m gi\u00e1c c\u1ee9ng kh\u1edbp l\u01b0ng d\u01b0\u1edbi v\u00e0 c\u1ea3i thi\u1ec7n s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a ph\u1ea7n th\u00e2n sau.<\/p>\n
\n
\n $\"5$ \n <\/div>
\n
T\u01b0 th\u1ebf c\u00e2y c\u1ea7u.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1c t\u01b0 th\u1ebf yoga tr\u00ean \u0111\u1ec1u t\u1eadp trung v\u00e0o c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh \u1edf ch\u00e2n v\u00e0 \u0111\u00f9i, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n \u0111\u1ed9 d\u1ebbo dai, tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 th\u1ec3 l\u1ef1c to\u00e0n th\u00e2n. V\u1edbi \u0111\u1eb7c \u0111i\u1ec3m d\u1ec5 th\u1ef1c hi\u1ec7n, kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5 ph\u1ee9c t\u1ea1p, yoga l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p cho nhi\u1ec1u \u0111\u1ed1i t\u01b0\u1ee3ng mong mu\u1ed1n s\u1edf h\u1eefu \u0111\u00f4i ch\u00e2n s\u0103n ch\u1eafc theo c\u00e1ch t\u1ef1 nhi\u00ean v\u00e0 an to\u00e0n.<\/p>\n
\n $\"C\u00e1ch$ <\/a>C\u00e1ch gi\u1ea3m b\u1ecdng m\u1eaft v\u1edbi \u0111\u1ed9ng t\u00e1c yoga m\u1eb7t ch\u1ec9 4 ph\u00fat m\u1ed7i ng\u00e0y<\/a><\/p>\n
SK\u0110S – Thay v\u00ec ph\u1ee5 thu\u1ed9c ho\u00e0n to\u00e0n v\u00e0o c\u00e1c lo\u1ea1i kem d\u01b0\u1ee1ng \u0111\u1eaft \u0111\u1ecf hay can thi\u1ec7p th\u1ea9m m\u1ef9, c\u00e1c b\u00e0i t\u1eadp yoga cho m\u1eb7t c\u00f3 th\u1ec3 gi\u00fap ph\u00e1i \u0111\u1eb9p \u0111\u1ea9y l\u00f9i d\u1ea5u hi\u1ec7u m\u1ec7t m\u1ecfi v\u00e0 t\u00ecnh tr\u1ea1ng b\u1ecdng m\u1eaft ch\u1ec9 trong v\u00e0i ph\u00fat th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0.<\/p>\n<\/div>\n
M\u1eddi xem th\u00eam video \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
\n
\n
T\u1eadp yoga c\u00f3 t\u1ed1t cho tim m\u1ea1ch? | SK\u0110S<\/p>\n<\/p><\/div>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
1. Yoga \u2013 gi\u1ea3i ph\u00e1p v\u1eadn \u0111\u1ed9ng t\u1ef1 nhi\u00ean cho \u0111\u00f4i ch\u00e2n s\u0103n ch\u1eafc S\u0103n ch\u1eafc ch\u00e2n v\u00e0 \u0111\u00f9i l\u00e0 m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi, \u0111\u1eb7c bi\u1ec7t v\u1edbi nh\u1eefng ai \u00edt v\u1eadn \u0111\u1ed9ng, ng\u1ed3i l\u00e2u ho\u1eb7c mong mu\u1ed1n c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng theo c\u00e1ch an to\u00e0n, b\u1ec1n v\u1eefng. Kh\u00f4ng gi\u1ed1ng c\u00e1c b\u00e0i t\u1eadp […]<\/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-1820","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\/1820","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=1820"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1820\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1820"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1820"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1820"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}