\n $\"B\u00e0i$ \n <\/div>

Ki\u1ec3m tra huy\u1ebft \u00e1p v\u00e0 xin \u00fd ki\u1ebfn chuy\u00ean gia tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n.<\/p>\n<\/figcaption><\/figure>\n

– Ki\u1ec3m tra huy\u1ebft \u00e1p<\/a> tr\u01b0\u1edbc khi t\u1eadp: N\u1ebfu ch\u1ec9 s\u1ed1 huy\u1ebft \u00e1p t\u00e2m thu tr\u00ean 160 mmHg ho\u1eb7c huy\u1ebft \u00e1p t\u00e2m tr\u01b0\u01a1ng tr\u00ean 100 mmHg, h\u00e3y t\u1ea1m d\u1eebng vi\u1ec7c t\u1eadp luy\u1ec7n v\u00e0 ngh\u1ec9 ng\u01a1i. T\u1eadp luy\u1ec7n khi huy\u1ebft \u00e1p \u0111ang \u1edf m\u1ee9c cao c\u00f3 th\u1ec3 g\u00e2y \u00e1p l\u1ef1c l\u1edbn l\u00ean th\u00e0nh m\u1ea1ch m\u00e1u.<\/p>\n

– L\u1eafng nghe t\u00edn hi\u1ec7u t\u1eeb c\u01a1 th\u1ec3: Trong l\u00fac t\u1eadp, n\u1ebfu c\u1ea3m th\u1ea5y \u0111au th\u1eaft ng\u1ef1c, kh\u00f3 th\u1edf, v\u00e3 m\u1ed3 h\u00f4i l\u1ea1nh ho\u1eb7c ch\u00f3ng m\u1eb7t, h\u00e3y d\u1eebng l\u1ea1i ngay l\u1eadp t\u1ee9c. N\u00ean t\u1eadp \u1edf c\u01b0\u1eddng \u0111\u1ed9 m\u00e0 v\u1eabn c\u00f3 th\u1ec3 v\u1eeba t\u1eadp v\u1eeba tr\u00f2 chuy\u1ec7n m\u1ed9t c\u00e1ch tho\u1ea3i m\u00e1i, kh\u00f4ng b\u1ecb h\u1ee5t h\u01a1i.<\/p>\n

B\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng d\u00e0nh cho ng\u01b0\u1eddi t\u0103ng huy\u1ebft \u00e1p <\/strong><\/h2>\n
B\u00e0i t\u1eadp n\u00e0y tuy nh\u1eb9 nh\u00e0ng nh\u01b0ng kh\u00f4ng ph\u1ea3i ph\u00f9 h\u1ee3p cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi. T\u00f9y m\u1ee9c \u0111\u1ed9 b\u1ec7nh c\u0169ng nh\u01b0 t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe hi\u1ec7n t\u1ea1i, b\u1ea1n c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp n\u00e0y. Ho\u1eb7c c\u00f3 th\u1ec3 h\u1ecfi \u00fd ki\u1ebfn chuy\u00ean gia \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n c\u1ee5 th\u1ec3 nh\u1ea5t.<\/p>\n
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\n $\"B\u00e0i$ \n <\/div>
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\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng trong kh\u00f4ng gian tho\u00e1ng \u0111\u00e3ng l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n, ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi t\u0103ng huy\u1ebft \u00e1p.<\/p>\n<\/figcaption><\/figure>\n
B\u00e0i t\u1eadp \u0111i b\u1ed9 ch\u1eadm trong kh\u00f4ng gian tho\u00e1ng \u0111\u00e3ng<\/b><\/em><\/p>\n
\u0110i b\u1ed9 l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n, an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 ki\u1ec3m so\u00e1t huy\u1ebft \u00e1p<\/a>. Vi\u1ec7c \u0111i b\u1ed9 gi\u00fap c\u00e1c th\u00e0nh m\u1ea1ch m\u00e1u tr\u1edf n\u00ean d\u1ebbo dai h\u01a1n v\u00e0 h\u1ed7 tr\u1ee3 tim b\u01a1m m\u00e1u hi\u1ec7u qu\u1ea3 m\u00e0 kh\u00f4ng c\u1ea7n g\u1eafng s\u1ee9c qu\u00e1 nhi\u1ec1u.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n: Thay v\u00ec ch\u1ea1y b\u1ed9 c\u01b0\u1eddng \u0111\u1ed9 cao, h\u00e3y d\u00e0nh 20 \u0111\u1ebfn 30 ph\u00fat \u0111i b\u1ed9 ch\u1eadm v\u00e0o bu\u1ed5i s\u00e1ng s\u1edbm ho\u1eb7c chi\u1ec1u m\u00e1t trong khu\u00f4n vi\u00ean s\u00e2n v\u01b0\u1eddn ho\u1eb7c c\u00f4ng vi\u00ean g\u1ea7n nh\u00e0. H\u00e3y ch\u1ecdn \u0111\u00f4i gi\u00e0y \u00eam \u00e1i \u0111\u1ec3 b\u1ea3o v\u1ec7 c\u00e1c kh\u1edbp x\u01b0\u01a1ng.<\/p>\n
L\u01b0u \u00fd: Trong nh\u1eefng ng\u00e0y T\u1ebft, c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p vi\u1ec7c \u0111i b\u1ed9 khi \u0111i d\u1ea1o ph\u1ed1 hoa ho\u1eb7c \u0111i l\u1ec5 ch\u00f9a. Tuy nhi\u00ean, h\u00e3y tr\u00e1nh nh\u1eefng n\u01a1i qu\u00e1 \u0111\u00f4ng \u0111\u00fac, ng\u1ed9t ng\u1ea1t v\u00ec thi\u1ebfu oxy c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nh\u1ecbp tim v\u00e0 huy\u1ebft \u00e1p.<\/p>\n
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\n $\"B\u00e0i$ \n <\/div>
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T\u01b0 th\u1ebf c\u00e2y c\u1ea7u gi\u00fap c\u00e2n b\u1eb1ng h\u1ec7 th\u1ea7n kinh giao c\u1ea3m.<\/p>\n<\/figcaption><\/figure>\n
3 b\u00e0i t\u1eadp yoga nh\u1eb9 nh\u00e0ng cho ng\u01b0\u1eddi t\u0103ng huy\u1ebft \u00e1p<\/b><\/em><\/p>\n
Yoga l\u00e0 b\u1ed9 m\u00f4n tuy\u1ec7t v\u1eddi gi\u00fap c\u00e2n b\u1eb1ng h\u1ec7 th\u1ea7n kinh giao c\u1ea3m, t\u1eeb \u0111\u00f3 gi\u00fap h\u1ea1 huy\u1ebft \u00e1p<\/a> m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean. Tuy nhi\u00ean, ng\u01b0\u1eddi t\u0103ng huy\u1ebft \u00e1p c\u1ea7n tr\u00e1nh tuy\u1ec7t \u0111\u1ed1i c\u00e1c t\u01b0 th\u1ebf \u0111\u1ea3o ng\u01b0\u1ee3c (nh\u01b0 tr\u1ed3ng c\u00e2y chu\u1ed1i ho\u1eb7c \u0111\u1ee9ng b\u1eb1ng vai) v\u00ec ch\u00fang l\u00e0m m\u00e1u d\u1ed3n v\u1ec1 \u0111\u1ea7u qu\u00e1 nhanh.<\/p>\n
– T\u01b0 th\u1ebf c\u00e2y c\u1ea7u (bridge pose) nh\u1eb9 nh\u00e0ng: N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, co hai \u0111\u1ea7u g\u1ed1i l\u1ea1i. T\u1eeb t\u1eeb n\u00e2ng h\u00f4ng l\u00ean cao m\u1ed9t ch\u00fat, gi\u1eef cho c\u1ed5 v\u00e0 vai th\u01b0 gi\u00e3n. T\u01b0 th\u1ebf n\u00e0y gi\u00fap m\u1edf r\u1ed9ng l\u1ed3ng ng\u1ef1c, h\u1ed7 tr\u1ee3 h\u00f4 h\u1ea5p v\u00e0 l\u00e0m d\u1ecbu nh\u1ecbp tim. H\u00e3y gi\u1eef t\u01b0 th\u1ebf trong 5 nh\u1ecbp th\u1edf s\u00e2u v\u00e0 th\u1ef1c hi\u1ec7n 3 l\u1ea7n.<\/p>\n
\n
\n $\"B\u00e0i$ \n <\/div>
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T\u01b0 th\u1ebf g\u00f3c c\u1ed1 \u0111\u1ecbnh n\u1eb1m ng\u1eeda gi\u00fap l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng th\u1ea7n kinh.<\/p>\n<\/figcaption><\/figure>\n
– T\u01b0 th\u1ebf g\u00f3c c\u1ed1 \u0111\u1ecbnh n\u1eb1m ng\u1eeda : N\u1eb1m ng\u1eeda, hai l\u00f2ng b\u00e0n ch\u00e2n ch\u1ea1m v\u00e0o nhau, hai \u0111\u1ea7u g\u1ed1i m\u1edf sang hai b\u00ean. C\u00f3 th\u1ec3 \u0111\u1eb7t hai chi\u1ebfc g\u1ed1i m\u1ec1m d\u01b0\u1edbi \u0111\u00f9i \u0111\u1ec3 h\u1ed7 tr\u1ee3. \u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf th\u01b0 gi\u00e3n s\u00e2u, gi\u00fap l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng th\u1ea7n kinh.<\/p>\n
– B\u00e0i t\u1eadp th\u1edf s\u00e2u (Pranayama): H\u01a1i th\u1edf ch\u00ednh l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 \u0111i\u1ec1u khi\u1ec3n nh\u1ecbp tim v\u00e0 \u00e1p l\u1ef1c m\u00e1u. Khi th\u1edf ch\u1eadm v\u00e0 s\u00e2u, n\u00e3o b\u1ed9 s\u1ebd g\u1eedi t\u00edn hi\u1ec7u \u0111\u1ec3 c\u00e1c m\u1ea1ch m\u00e1u gi\u00e3n ra.<\/p>\n
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$\"Dinh$ <\/a>
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Dinh d\u01b0\u1ee1ng khoa h\u1ecdc – Ch\u00eca kh\u00f3a v\u00e0ng ph\u00f2ng ng\u1eeba t\u0103ng huy\u1ebft \u00e1p<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
H\u00e3y ng\u1ed3i tho\u1ea3i m\u00e1i tr\u00ean m\u1ed9t chi\u1ebfc gh\u1ebf ho\u1eb7c b\u1ed3 \u0111o\u00e0n, gi\u1eef l\u01b0ng th\u1eb3ng. Nh\u1eafm m\u1eaft l\u1ea1i, h\u00edt v\u00e0o th\u1eadt ch\u1eadm qua m\u0169i trong 4 nh\u1ecbp \u0111\u1ebfm, c\u1ea3m nh\u1eadn b\u1ee5ng ph\u00ecnh ra. Sau \u0111\u00f3, th\u1edf ra th\u1eadt ch\u1eadm qua mi\u1ec7ng ho\u1eb7c m\u0169i trong 6 \u0111\u1ebfn 8 nh\u1ecbp \u0111\u1ebfm. Vi\u1ec7c h\u01a1i th\u1edf ra ch\u1eadm h\u01a1n h\u01a1i h\u00edt v\u00e0o s\u1ebd k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh giao c\u1ea3m, gi\u00fap huy\u1ebft \u00e1p gi\u1ea3m xu\u1ed1ng \u0111\u00e1ng k\u1ec3.<\/p>\n
C\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y b\u1ea5t c\u1ee9 l\u00fac n\u00e0o, v\u00ed d\u1ee5 nh\u01b0: sau khi \u0103n c\u1ed7, tr\u01b0\u1edbc khi \u0111i ng\u1ee7 ho\u1eb7c khi c\u1ea3m th\u1ea5y h\u01a1i m\u1ec7t do ti\u1ebfp kh\u00e1ch qu\u00e1 nhi\u1ec1u.<\/p>\n
K\u1ebft h\u1ee3p l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh \u0111\u1ec3 b\u1ea3o v\u1ec7 huy\u1ebft \u00e1p<\/strong><\/h2>\n
B\u00e0i t\u1eadp s\u1ebd ph\u00e1t huy t\u00e1c d\u1ee5ng t\u1ed1t nh\u1ea5t khi k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 ngh\u1ec9 ng\u01a1i h\u1ee3p l\u00fd.<\/p>\n
– Ki\u1ec3m so\u00e1t mu\u1ed1i v\u00e0 r\u01b0\u1ee3u bia: Mu\u1ed1i l\u00e0 k\u1ebb th\u00f9 c\u1ee7a huy\u1ebft \u00e1p, h\u00e3y h\u1ea1n ch\u1ebf c\u00e1c m\u00f3n d\u01b0a h\u00e0nh, th\u1ecbt \u0111\u00f4ng hay gi\u00f2 ch\u1ea3 c\u00f3 h\u00e0m l\u01b0\u1ee3ng mu\u1ed1i cao. Thay v\u00e0o \u0111\u00f3, \u01b0u ti\u00ean c\u00e1c m\u00f3n thanh \u0111\u1ea1m v\u00e0 gi\u00e0u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a t\u1eeb rau c\u1ee7.<\/p>\n
V\u1ec1 r\u01b0\u1ee3u bia, ng\u01b0\u1eddi t\u0103ng huy\u1ebft \u00e1p n\u00ean h\u1ea1n ch\u1ebf t\u1ed1i \u0111a, ch\u1ec9 n\u00ean nh\u1ea5p m\u00f4i \u0111\u1ec3 gi\u1eef kh\u00f4ng kh\u00ed xu\u00e2n c\u00f9ng gia \u0111\u00ecnh.<\/p>\n
– Gi\u1eef tinh th\u1ea7n l\u1ea1c quan: T\u1ebft l\u00e0 d\u1ecbp \u0111\u1ec3 vui v\u1ebb, nh\u01b0ng nh\u1eefng lo toan v\u1ec1 chu\u1ea9n b\u1ecb c\u1ed7 b\u00e0n c\u00f3 th\u1ec3 g\u00e2y c\u0103ng th\u1eb3ng. H\u00e3y chia s\u1ebb c\u00f4ng vi\u1ec7c c\u00f9ng ng\u01b0\u1eddi th\u00e2n, d\u00e0nh th\u1eddi gian th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng \u0111\u1ec3 t\u00e2m tr\u00ed lu\u00f4n b\u00ecnh th\u1ea3n.<\/p>\n
\n $\"9$ <\/a>9 nguy\u00ean t\u1eafc t\u1eadp luy\u1ec7n ng\u01b0\u1eddi b\u1ec7nh tim m\u1ea1ch c\u1ea7n tu\u00e2n th\u1ee7 \u0111\u1ec3 ph\u00f2ng ng\u1eeba \u0111\u1ed9t qu\u1ef5<\/a><\/p>\n
SK\u0110S – M\u1edbi \u0111\u00e2y, m\u1ed9t tr\u01b0\u1eddng h\u1ee3p ng\u01b0\u1eddi t\u1eadp t\u1eed vong t\u1ea1i ph\u00f2ng gym gi\u00f3ng l\u00ean h\u1ed3i chu\u00f4ng c\u1ea3nh b\u00e1o v\u1ec1 vi\u1ec7c tu\u00e2n th\u1ee7 c\u00e1c quy t\u1eafc an to\u00e0n trong t\u1eadp luy\u1ec7n, nh\u1ea5t l\u00e0 ng\u01b0\u1eddi m\u1eafc b\u1ec7nh tim m\u1ea1ch.<\/p>\n<\/div>\n
M\u1eddi \u0111\u1ed9c gi\u1ea3 xem th\u00eam video:<\/b><\/p>\n
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G\u1ee3i \u00fd c\u00e1ch h\u1ea1 huy\u1ebft \u00e1p t\u1ef1 nhi\u00ean hi\u1ec7u qu\u1ea3 kh\u00f4ng d\u00f9ng thu\u1ed1c.<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
Nguy\u00ean t\u1eafc an to\u00e0n khi t\u1eadp luy\u1ec7n cho ng\u01b0\u1eddi b\u1ec7nh t\u0103ng huy\u1ebft \u00e1p V\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng kh\u00f4ng ch\u1ec9 gi\u00fap \u1ed5n \u0111\u1ecbnh huy\u1ebft \u00e1p m\u00e0 c\u00f2n gi\u1ea3m c\u0103ng th\u1eb3ng, h\u1ed7 tr\u1ee3 h\u1ec7 ti\u00eau h\u00f3a v\u00e0 t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u. Tuy nhi\u00ean, vi\u1ec7c t\u1eadp luy\u1ec7n cho ng\u01b0\u1eddi t\u0103ng huy\u1ebft \u00e1p c\u1ea7n tu\u00e2n th\u1ee7 nh\u1eefng nguy\u00ean […]<\/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-2245","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\/2245","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=2245"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/2245\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2245"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2245"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2245"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}