\n $\"Kh\u1eafc$ <\/a>Kh\u1eafc ph\u1ee5c ch\u1ee9ng \u0111\u1ea7y b\u1ee5ng kh\u00f3 ti\u00eau t\u1ea1i nh\u00e0<\/a><\/p>\n

SK\u0110S – \u0110\u1ea7y b\u1ee5ng, kh\u00f3 ti\u00eau l\u00e0 t\u00ecnh tr\u1ea1ng hay g\u1eb7p do th\u00f3i quen \u0103n u\u1ed1ng kh\u00f4ng khoa h\u1ecdc ho\u1eb7c do m\u1eafc c\u00e1c b\u1ec7nh l\u00fd nh\u01b0 h\u1ed9i ch\u1ee9ng ru\u1ed9t k\u00edch th\u00edch, vi\u00eam \u0111\u1ea1i tr\u00e0ng, s\u1ecfi m\u1eadt, s\u1ecfi th\u1eadn…<\/p>\n<\/div>\n

1. V\u1eadn \u0111\u1ed9ng gi\u00fap gi\u1ea3m \u0111\u1ea7y b\u1ee5ng trong d\u1ecbp T\u1ebft th\u1ebf n\u00e0o?<\/strong><\/h2>\nTrong nh\u1eefng ng\u00e0y T\u1ebft<\/a>, kh\u1ea9u ph\u1ea7n \u0103n th\u01b0\u1eddng gi\u00e0u ch\u1ea5t b\u00e9o, \u0111\u1ea1m v\u00e0 tinh b\u1ed9t tinh ch\u1ebf, trong khi l\u01b0\u1ee3ng rau xanh v\u00e0 ch\u1ea5t x\u01a1 gi\u1ea3m. B\u00ean c\u1ea1nh \u0111\u00f3, th\u00f3i quen \u0103n no, \u0103n mu\u1ed9n, u\u1ed1ng r\u01b0\u1ee3u bia v\u00e0 ng\u1ed3i l\u00e2u ti\u1ebfp kh\u00e1ch khi\u1ebfn nhu \u0111\u1ed9ng ru\u1ed9t b\u1ecb ch\u1eadm l\u1ea1i. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi b\u1ecb \u0111\u1ea7y b\u1ee5ng<\/a>, kh\u00f3 ti\u00eau<\/a>.<\/p>\n
V\u1eadn \u0111\u1ed9ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c k\u00edch th\u00edch nhu \u0111\u1ed9ng ru\u1ed9t, th\u00fac \u0111\u1ea9y l\u00e0m r\u1ed7ng d\u1ea1 d\u00e0y v\u00e0 h\u1ea1n ch\u1ebf t\u00edch t\u1ee5 kh\u00ed trong \u1ed1ng ti\u00eau h\u00f3a. Ng\u01b0\u1ee3c l\u1ea1i, vi\u1ec7c ng\u1ed3i l\u00e2u sau \u0103n l\u00e0m t\u0103ng nguy c\u01a1 tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y – th\u1ef1c qu\u1ea3n, g\u00e2y c\u1ea3m gi\u00e1c n\u1eb7ng b\u1ee5ng, \u1ee3 h\u01a1i<\/a>, kh\u00f3 ch\u1ecbu.<\/p>\n
Kh\u00e1c v\u1edbi ng\u00e0y th\u01b0\u1eddng, d\u1ecbp T\u1ebft kh\u00f3 duy tr\u00ec c\u00e1c bu\u1ed5i t\u1eadp k\u00e9o d\u00e0i ho\u1eb7c c\u01b0\u1eddng \u0111\u1ed9 cao. V\u00ec v\u1eady, chia nh\u1ecf v\u1eadn \u0111\u1ed9ng th\u00e0nh nhi\u1ec1u l\u1ea7n ng\u1eafn trong ng\u00e0y \u0111\u01b0\u1ee3c xem l\u00e0 ph\u01b0\u01a1ng \u00e1n ph\u00f9 h\u1ee3p v\u00e0 an to\u00e0n cho \u0111a s\u1ed1 \u0111\u1ed1i t\u01b0\u1ee3ng.<\/p>\n
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\n $\"L\u1ecbch$ \n <\/div>
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T\u1ebft Nguy\u00ean \u0111\u00e1n th\u01b0\u1eddng g\u1eafn v\u1edbi \u0103n u\u1ed1ng d\u01b0 th\u1eeba v\u00e0 sinh ho\u1ea1t th\u1ea5t th\u01b0\u1eddng, khi\u1ebfn t\u00ecnh tr\u1ea1ng \u0111\u1ea7y b\u1ee5ng, ch\u01b0\u1edbng h\u01a1i, kh\u00f3 ti\u00eau gia t\u0103ng. \u1ea2nh minh h\u1ecda<\/p>\n<\/figcaption><\/figure>\n
L\u1ee3i \u00edch c\u1ee7a c\u00e1c \u0111\u1ee3t v\u1eadn \u0111\u1ed9ng nh\u1eb9, ng\u1eafn nh\u01b0ng \u0111\u1ec1u \u0111\u1eb7n trong ng\u00e0y T\u1ebft:<\/em><\/p>\n
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K\u00edch th\u00edch nhu \u0111\u1ed9ng ru\u1ed9t v\u00e0 t\u0103ng l\u01b0u th\u00f4ng m\u00e1u \u0111\u1ebfn h\u1ec7 ti\u00eau h\u00f3a.<\/li>\n
Gi\u1ea3m c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng, ch\u01b0\u1edbng h\u01a1i <\/a>sau c\u00e1c b\u1eefa \u0103n l\u1edbn.<\/li>\n
H\u1ea1n ch\u1ebf tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y – th\u1ef1c qu\u1ea3n<\/a>.<\/li>\n
Ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi cao tu\u1ed5i, tr\u1ebb em v\u00e0 ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng.<\/li>\n<\/ul>\n
Ch\u1ec9 c\u1ea7n 10 – 15 ph\u00fat m\u1ed7i khung gi\u1edd, c\u01a1 th\u1ec3 \u0111\u00e3 c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n r\u00f5 r\u1ec7t s\u1ef1 tho\u1ea3i m\u00e1i c\u1ee7a h\u1ec7 ti\u00eau h\u00f3a m\u00e0 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u00f4ng kh\u00ed ngh\u1ec9 ng\u01a1i ng\u00e0y T\u1ebft.<\/p>\n
2. V\u1eadn \u0111\u1ed9ng th\u1ebf n\u00e0o \u0111\u1ec3 tr\u00e1nh \u0111\u1ea7y b\u1ee5ng?<\/strong><\/h2>\n
2.1. T\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng: “\u0110\u00e1nh th\u1ee9c” h\u1ec7 ti\u00eau h\u00f3a<\/i><\/strong><\/h3>\n
Bu\u1ed5i s\u00e1ng l\u00e0 th\u1eddi \u0111i\u1ec3m l\u00fd t\u01b0\u1edfng \u0111\u1ec3 k\u00edch ho\u1ea1t h\u1ec7 ti\u00eau h\u00f3a sau m\u1ed9t \u0111\u00eam ngh\u1ec9 ng\u01a1i, \u0111\u1ed3ng th\u1eddi gi\u1ea3i ph\u00f3ng c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng c\u00f2n t\u1ed3n d\u01b0 t\u1eeb ng\u00e0y h\u00f4m tr\u01b0\u1edbc. N\u00ean t\u1eadp v\u00e0o l\u00fac 6h30 – 8h trong kho\u1ea3ng 10 – 15 ph\u00fat.<\/p>\n
C\u00e1c h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng ph\u00f9 h\u1ee3p g\u1ed3m \u0111i b\u1ed9 ch\u1eadm quanh nh\u00e0 ho\u1eb7c ngo\u00e0i s\u00e2n, gi\u00e3n c\u01a1 to\u00e0n th\u00e2n nh\u1eb9 nh\u00e0ng v\u00e0 t\u1eadp th\u1edf s\u00e2u b\u1eb1ng c\u01a1 ho\u00e0nh. Nh\u1eefng ho\u1ea1t \u0111\u1ed9ng n\u00e0y gi\u00fap t\u0103ng l\u01b0u th\u00f4ng m\u00e1u, k\u00edch th\u00edch nhu \u0111\u1ed9ng ru\u1ed9t v\u00e0 c\u1ea3i thi\u1ec7n c\u1ea3m gi\u00e1c t\u1ec9nh t\u00e1o \u0111\u1ea7u ng\u00e0y.<\/p>\n
Tr\u00e1nh t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao khi ch\u01b0a \u0103n s\u00e1ng, \u0111\u1eb7c bi\u1ec7t \u1edf ng\u01b0\u1eddi cao tu\u1ed5i, ng\u01b0\u1eddi c\u00f3 b\u1ec7nh n\u1ec1n tim m\u1ea1ch ho\u1eb7c huy\u1ebft \u00e1p.<\/p>\n
2.2. V\u1eadn \u0111\u1ed9ng sau \u0103n: Khung gi\u1edd “v\u00e0ng” ch\u1ed1ng \u0111\u1ea7y b\u1ee5ng<\/i><\/strong><\/h3>\n
\u0110\u00e2y l\u00e0 khung gi\u1edd quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 ph\u00f2ng ng\u1eeba \u0111\u1ea7y b\u1ee5ng trong ng\u00e0y T\u1ebft, kho\u1ea3ng 30 – 60 ph\u00fat sau c\u00e1c b\u1eefa \u0103n ch\u00ednh trong 5 – 10 ph\u00fat. V\u1eadn \u0111\u1ed9ng nh\u1eb9 sau \u0103n gi\u00fap th\u1ee9c \u0103n di chuy\u1ec3n thu\u1eadn l\u1ee3i h\u01a1n qua d\u1ea1 d\u00e0y – ru\u1ed9t non, h\u1ea1n ch\u1ebf t\u00edch kh\u00ed v\u00e0 gi\u1ea3m nguy c\u01a1 tr\u00e0o ng\u01b0\u1ee3c. C\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n nh\u01b0 \u0111i b\u1ed9 ch\u1eadm quanh nh\u00e0, xoay th\u00e2n tr\u00ean khi ng\u1ed3i, v\u01b0\u01a1n ng\u01b0\u1eddi nh\u1eb9, th\u1ea3 l\u1ecfng vai v\u00e0 l\u01b0ng.<\/p>\n
Kh\u00f4ng n\u00ean n\u1eb1m ngay sau \u0103n, t\u1eadp g\u1eadp b\u1ee5ng, ch\u1ea1y nhanh ho\u1eb7c n\u00e2ng t\u1ea1 n\u1eb7ng, v\u00ec c\u00f3 th\u1ec3 l\u00e0m t\u0103ng \u00e1p l\u1ef1c \u1ed5 b\u1ee5ng v\u00e0 g\u00e2y kh\u00f3 ch\u1ecbu ti\u00eau h\u00f3a.<\/p>\n
\n
\n $\"L\u1ecbch$ \n <\/div>
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Vi\u1ec7c x\u00e2y d\u1ef1ng l\u1ecbch v\u1eadn \u0111\u1ed9ng ng\u1eafn, chia theo khung gi\u1edd trong ng\u00e0y c\u00f3 th\u1ec3 gi\u00fap k\u00edch th\u00edch ti\u00eau h\u00f3a, h\u1ea1n ch\u1ebf \u1ee9 kh\u00ed v\u00e0 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe trong k\u1ef3 ngh\u1ec9 T\u1ebft.<\/p>\n<\/figcaption><\/figure>\n
2.3. V\u1eadn \u0111\u1ed9ng bu\u1ed5i chi\u1ec1u – t\u1ed1i: H\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a v\u00e0 gi\u1ea5c ng\u1ee7<\/i><\/strong><\/h3>\nV\u1eadn \u0111\u1ed9ng nh\u1eb9 v\u00e0o bu\u1ed5i chi\u1ec1u – t\u1ed1i (t\u1eeb 17h – 19h trong kho\u1ea3ng 10 – 15 ph\u00fat) gi\u00fap gi\u1ea3m t\u00edch t\u1ee5 kh\u00ed trong \u0111\u01b0\u1eddng ti\u00eau h\u00f3a sau m\u1ed9t ng\u00e0y \u0103n u\u1ed1ng, \u0111\u1ed3ng th\u1eddi h\u1ed7 tr\u1ee3 th\u01b0 gi\u00e3n th\u1ea7n kinh, c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. C\u00e1c b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p g\u1ed3m: Yoga<\/a> (t\u01b0 th\u1ebf m\u00e8o – b\u00f2, v\u1eb7n m\u00ecnh), gi\u00e3n c\u01a1 l\u01b0ng – h\u00f4ng – ch\u00e2n ho\u1eb7c th\u1edf ch\u1eadm k\u1ebft h\u1ee3p xoa b\u1ee5ng theo chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3.<\/p>\n
Kh\u00f4ng n\u00ean t\u1eadp s\u00e1t gi\u1edd ng\u1ee7 \u0111\u1ec3 tr\u00e1nh l\u00e0m t\u0103ng nguy c\u01a1 tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y ban \u0111\u00eam.<\/p>\n
2.4. L\u1ecbch v\u1eadn \u0111\u1ed9ng ch\u1ed1ng \u0111\u1ea7y b\u1ee5ng cho 3 – 5 ng\u00e0y T\u1ebft<\/i><\/strong><\/h3>\n– Bu\u1ed5i s\u00e1ng: \u0110i b\u1ed9 ch\u1eadm<\/a> + gi\u00e3n c\u01a1 (10 – 15 ph\u00fat).<\/p>\n
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\n TIN LI\u00caN QUAN<\/span><\/p>\n
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$\"M\u1eb9o$ <\/a>
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M\u1eb9o x\u1eed l\u00fd \u0111\u1ea7y b\u1ee5ng kh\u00f3 ti\u00eau nhanh t\u1ea1i nh\u00e0 v\u00e0o d\u1ecbp T\u1ebft<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
– Sau m\u1ed7i b\u1eefa \u0103n ch\u00ednh: \u0110i b\u1ed9 nh\u1eb9 ho\u1eb7c v\u1eadn \u0111\u1ed9ng t\u1ea1i ch\u1ed7 (5 – 10 ph\u00fat).<\/p>\n
– Bu\u1ed5i chi\u1ec1u – t\u1ed1i: Yoga nh\u1eb9 ho\u1eb7c gi\u00e3n c\u01a1<\/a> (10 – 15 ph\u00fat).<\/p>\n
L\u1ecbch n\u00e0y c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng li\u00ean t\u1ee5c t\u1eeb m\u00f9ng 1 \u0111\u1ebfn m\u00f9ng 5 T\u1ebft v\u00e0 linh ho\u1ea1t \u0111i\u1ec1u ch\u1ec9nh theo sinh ho\u1ea1t c\u1ee7a t\u1eebng gia \u0111\u00ecnh.<\/p>\n
L\u01b0u \u00fd<\/b>: <\/strong>Ng\u01b0\u1eddi cao tu\u1ed5i, ng\u01b0\u1eddi c\u00f3 ti\u1ec1n s\u1eed tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y, vi\u00eam d\u1ea1 d\u00e0y, ng\u01b0\u1eddi th\u1eeba c\u00e2n – b\u00e9o ph\u00ec <\/a>v\u00e0 ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng k\u00e9o d\u00e0i n\u00ean \u01b0u ti\u00ean c\u00e1c h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng nh\u1eb9, tr\u00e1nh g\u1eafng s\u1ee9c. Trong qu\u00e1 tr\u00ecnh t\u1eadp, c\u1ea7n theo d\u00f5i ph\u1ea3n \u1ee9ng c\u01a1 th\u1ec3 v\u00e0 d\u1eebng l\u1ea1i n\u1ebfu xu\u1ea5t hi\u1ec7n ch\u00f3ng m\u1eb7t, bu\u1ed3n n\u00f4n ho\u1eb7c \u0111au b\u1ee5ng.<\/p>\n
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Trong d\u1ecbp T\u1ebft, thay v\u00ec c\u1ed1 g\u1eafng t\u1eadp luy\u1ec7n n\u1eb7ng \u0111\u1ec3 “b\u00f9” cho \u0103n u\u1ed1ng d\u01b0 th\u1eeba, duy tr\u00ec l\u1ecbch v\u1eadn \u0111\u1ed9ng nh\u1eb9, chia theo khung gi\u1edd h\u1ee3p l\u00fd l\u00e0 gi\u1ea3i ph\u00e1p khoa h\u1ecdc, an to\u00e0n v\u00e0 b\u1ec1n v\u1eefng. Ch\u1ec9 v\u1edbi v\u00e0i ph\u00fat m\u1ed7i ng\u00e0y, c\u1ea3 gia \u0111\u00ecnh c\u00f3 th\u1ec3 gi\u1ea3m \u0111\u1ea7y b\u1ee5ng, ch\u01b0\u1edbng h\u01a1i v\u00e0 t\u1eadn h\u01b0\u1edfng tr\u1ecdn v\u1eb9n m\u1ed9t c\u00e1i T\u1ebft kh\u1ecfe m\u1ea1nh, tho\u1ea3i m\u00e1i.<\/p>\n<\/p><\/div>\n<\/div>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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\u0110\u1ea7y b\u1ee5ng kh\u00f3 ti\u00eau do \u0103n \u0111\u1ed3 d\u1ea7u m\u1ee1, m\u1eb9o x\u1eed l\u00fd ngay t\u1ea1i nh\u00e0 hi\u1ec7u qu\u1ea3.<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
Kh\u1eafc ph\u1ee5c ch\u1ee9ng \u0111\u1ea7y b\u1ee5ng kh\u00f3 ti\u00eau t\u1ea1i nh\u00e0 SK\u0110S – \u0110\u1ea7y b\u1ee5ng, kh\u00f3 ti\u00eau l\u00e0 t\u00ecnh tr\u1ea1ng hay g\u1eb7p do th\u00f3i quen \u0103n u\u1ed1ng kh\u00f4ng khoa h\u1ecdc ho\u1eb7c do m\u1eafc c\u00e1c b\u1ec7nh l\u00fd nh\u01b0 h\u1ed9i ch\u1ee9ng ru\u1ed9t k\u00edch th\u00edch, vi\u00eam \u0111\u1ea1i tr\u00e0ng, s\u1ecfi m\u1eadt, s\u1ecfi th\u1eadn… 1. V\u1eadn \u0111\u1ed9ng gi\u00fap gi\u1ea3m \u0111\u1ea7y b\u1ee5ng trong […]<\/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-2239","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\/2239","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=2239"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/2239\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2239"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2239"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2239"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}