\n N\u1ed8I DUNG:\n <\/div>\n

1. T\u1eadp th\u1ec3 d\u1ee5c c\u00f3 l\u1ee3i th\u1ebf n\u00e0o v\u1edbi ng\u01b0\u1eddi b\u1ec7nh v\u1ea3y n\u1ebfn?<\/a><\/li>\n
2. M\u1ed9t s\u1ed1 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t ng\u01b0\u1eddi b\u1ec7nh v\u1ea3y n\u1ebfn n\u00ean th\u1ef1c hi\u1ec7n<\/a><\/li>\n
2.1 Yoga<\/a><\/li>\n
2.2 Th\u00e1i c\u1ef1c quy\u1ec1n<\/a><\/li>\n
2.3 Kh\u00ed c\u00f4ng<\/a><\/li>\n
3. C\u00e1ch t\u1eadp luy\u1ec7n an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3<\/a><\/li>\n
<\/a><\/li>\n<\/ul>\n<\/div>\n
V\u1ea3y n\u1ebfn l\u00e0 m\u1ed9t t\u00ecnh tr\u1ea1ng da t\u1ef1 mi\u1ec5n d\u1ecbch g\u00e2y ra c\u00e1c m\u1ea3ng v\u1ea3y, bong tr\u00f3c g\u1ecdi l\u00e0 m\u1ea3ng b\u00e1m tr\u00ean b\u1ec1 m\u1eb7t da. Nh\u1eefng m\u1ea3ng b\u00e1m n\u00e0y c\u00f3 th\u1ec3 xu\u1ea5t hi\u1ec7n m\u00e0u \u0111\u1ecf tr\u00ean da s\u00e1ng v\u00e0 m\u00e0u t\u00edm ho\u1eb7c t\u00edm tr\u00ean da s\u1eabm m\u00e0u h\u01a1n.<\/p>\n
C\u00e1c m\u1ea3ng v\u1ea3y n\u1ebfn c\u00f3 th\u1ec3 xu\u1ea5t hi\u1ec7n \u1edf b\u1ea5t c\u1ee9 \u0111\u00e2u nh\u01b0ng th\u01b0\u1eddng xu\u1ea5t hi\u1ec7n d\u01b0\u1edbi d\u1ea1ng c\u00e1c m\u1ea3ng nh\u1ecf tr\u00ean b\u00e0n tay, b\u00e0n ch\u00e2n, khu\u1ef7u tay, \u0111\u1ea7u g\u1ed1i, c\u1ed5, da \u0111\u1ea7u. <\/p>\n
B\u1ec7nh v\u1ea3y n\u1ebfn c\u00f3 nh\u1eefng \u0111\u1ee3t b\u00f9ng ph\u00e1t v\u00e0 c\u00e1c giai \u0111o\u1ea1n kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng ho\u1eb7c thuy\u00ean gi\u1ea3m. C\u00e1c tri\u1ec7u ch\u1ee9ng c\u00f3 th\u1ec3 t\u1eeb nh\u1eb9 \u0111\u1ebfn n\u1eb7ng, t\u00f9y thu\u1ed9c v\u00e0o lo\u1ea1i b\u1ec7nh v\u1ea3y n\u1ebfn m\u00e0 ng\u01b0\u1eddi b\u1ec7nh m\u1eafc ph\u1ea3i. Ng\u01b0\u1eddi m\u1eafc b\u1ec7nh v\u1ea3y n\u1ebfn c\u0169ng c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh vi\u00eam kh\u1edbp, tr\u1ea7m c\u1ea3m, \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng v\u00e0 b\u1ec7nh tim.<\/p>\n
1. T\u1eadp th\u1ec3 d\u1ee5c c\u00f3 l\u1ee3i th\u1ebf n\u00e0o v\u1edbi ng\u01b0\u1eddi b\u1ec7nh v\u1ea3y n\u1ebfn?<\/a><\/strong><\/h2>\n
T\u1ed5 ch\u1ee9c B\u1ec7nh V\u1ea3y n\u1ebfn Qu\u1ed1c gia M\u1ef9 khuy\u1ebfn c\u00e1o, nh\u1eefng ng\u01b0\u1eddi m\u1eafc b\u1ec7nh v\u1ea3y n\u1ebfn n\u00ean t\u1eadp th\u1ec3 d\u1ee5c v\u1eeba ph\u1ea3i \u00edt nh\u1ea5t 30 ph\u00fat, c\u1ed9ng v\u1edbi r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh \u00edt nh\u1ea5t n\u0103m l\u1ea7n m\u1ed9t tu\u1ea7n, s\u1ebd mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho ng\u01b0\u1eddi b\u1ec7nh.<\/p>\n
B\u00e9o ph\u00ec l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 nguy c\u01a1 g\u00e2y b\u1ec7nh tim m\u1ea1ch<\/a> ph\u1ed5 bi\u1ebfn trong b\u1ec7nh v\u1ea3y n\u1ebfn. Nh\u1eefng ng\u01b0\u1eddi m\u1eafc b\u1ec7nh v\u1ea3y n\u1ebfn c\u00f3 m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u1ea5p g\u00e2y nguy c\u01a1 cao b\u1ecb \u0111\u1ed9t qu\u1ef5. T\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 c\u1ea3i thi\u1ec7n m\u1ee9c \u0111\u1ed9 nghi\u00eam tr\u1ecdng c\u1ee7a b\u1ec7nh v\u1ea3y n\u1ebfn \u1edf nh\u1eefng ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec.<\/a><\/p>\n
2. M\u1ed9t s\u1ed1 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t ng\u01b0\u1eddi b\u1ec7nh v\u1ea3y n\u1ebfn n\u00ean th\u1ef1c hi\u1ec7n<\/strong><\/h2>\n
Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp v\u1eadn \u0111\u1ed9ng th\u01b0\u1eddng xuy\u00ean s\u1ebd gi\u00fap ng\u01b0\u1eddi b\u1ec7nh v\u1ea3y n\u1ebfn duy tr\u00ec s\u1ef1 linh ho\u1ea1t v\u00e0 kh\u00f4ng b\u1ecb c\u1ee9ng kh\u1edbp. M\u1ed9t s\u1ed1 c\u00e1ch t\u1ed1t \u0111\u1ec3 th\u1ef1c hi\u1ec7n l\u00e0 t\u1eadp yoga, th\u00e1i c\u1ef1c quy\u1ec1n v\u00e0 kh\u00ed c\u00f4ng\u2026<\/p>\n
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\n $\"1$ \n <\/div>\n
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Yoga gi\u00fap l\u01b0u th\u00f4ng m\u00e1u, t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 v\u00e0 s\u1ee9c kh\u1ecfe l\u00e0n da, h\u1ed7 tr\u1ee3 \u0111i\u1ec1u tr\u1ecb b\u1ec7nh v\u1ea3y n\u1ebfn.<\/p>\n<\/p><\/div>\n<\/div>\n
2.1 Yoga<\/em><\/strong><\/h3>\nC\u00e1c b\u00e0i t\u1eadp yoga c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t li\u1ec7u ph\u00e1p b\u1ed5 tr\u1ee3 h\u1eefu \u00edch do c\u00f3 t\u00e1c d\u1ee5ng th\u01b0 gi\u00e3n, gi\u1ea3m c\u0103ng th\u1eb3ng<\/a> v\u00e0 t\u0103ng c\u01b0\u1eddng k\u1ebft n\u1ed1i t\u00e2m tr\u00ed v\u00e0 c\u01a1 th\u1ec3. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u1ea3m s\u1ef1 kh\u00f3 ch\u1ecbu, h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a b\u1ec7nh v\u1ea3y n\u1ebfn b\u1eb1ng c\u00e1ch t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u, t\u0103ng t\u00ednh linh ho\u1ea1t, t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 v\u00e0 s\u1ee9c kh\u1ecfe l\u00e0n da.<\/p>\n
– T\u01b0 th\u1ebf em b\u00e9 (Balasana): <\/em><\/strong>T\u01b0 th\u1ebf em b\u00e9 l\u00e0 t\u01b0 th\u1ebf ngh\u1ec9 ng\u01a1i y\u00ean b\u00ecnh gi\u00fap du\u1ed7i ch\u00e2n, l\u01b0ng d\u01b0\u1edbi v\u00e0 h\u00f4ng \u0111\u1ed3ng th\u1eddi mang l\u1ea1i s\u1ef1 b\u00ecnh t\u0129nh v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng. \u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp t\u1ed1t cho b\u1ec7nh nh\u00e2n v\u1ea3y n\u1ebfn v\u00ec n\u00f3 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 th\u00fac \u0111\u1ea9y s\u1ef1 th\u01b0 gi\u00e3n, l\u00e0m gi\u1ea3m b\u1ec7nh b\u00f9ng ph\u00e1t.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
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Ng\u1ed3i tr\u00ean g\u00f3t ch\u00e2n, t\u00e1ch hai \u0111\u1ea7u c\u00e1ch xa nhau v\u00e0 \u0111\u01b0a ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc sao cho \u0111\u1ea7u, tr\u00e1n ch\u1ea1m s\u00e0n.<\/em><\/li>\n
Hai c\u00e1nh tay c\u00f3 th\u1ec3 du\u1ed7i ra ph\u00eda tr\u01b0\u1edbc, \u0111\u1eb7t xu\u00f4i theo th\u00e2n ho\u1eb7c \u0111\u1eb7t tay d\u01b0\u1edbi tr\u00e1n.<\/em><\/li>\n
H\u00edt th\u1edf \u0111\u1ec1u, th\u01b0 gi\u00e3n.<\/em><\/li>\n<\/ul>\n
B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf ngh\u1ec9 ng\u01a1i n\u00e0y \u1edf b\u1ea5t c\u1ee9 \u0111\u00e2u trong kho\u1ea3ng t\u1eeb 30 gi\u00e2y \u0111\u1ebfn v\u00e0i ph\u00fat. \u0110\u1ec3 tho\u00e1t th\u1ebf, th\u1edf ra v\u00e0 cu\u1ed9n t\u1eebng \u0111\u1ed1t s\u1ed1ng l\u00ean, ho\u1eb7c quay l\u1ea1i t\u01b0 th\u1ebf ng\u1ed3i th\u1eb3ng l\u01b0ng tr\u00ean g\u00f3t ch\u00e2n.<\/p>\n
– \u0110\u1ee9ng g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc (Uttanasana): <\/em><\/strong>T\u01b0 th\u1ebf \u0111\u1ee9ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc gi\u00fap k\u00e9o gi\u00e3n ph\u1ea7n sau c\u1ee7a ch\u00e2n, g\u00e2n kheo v\u00e0 c\u1ed9t s\u1ed1ng. T\u01b0 th\u1ebf n\u00e0y khuy\u1ebfn kh\u00edch s\u1ef1 an t\u00e2m v\u00e0 t\u0103ng c\u01b0\u1eddng l\u01b0u l\u01b0\u1ee3ng m\u00e1u, gi\u00fap nu\u00f4i d\u01b0\u1ee1ng l\u00e0n da v\u00e0 gi\u1ea3m b\u1edbt k\u00edch \u1ee9ng li\u00ean quan \u0111\u1ebfn b\u1ec7nh v\u1ea3y n\u1ebfn.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
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\u0110\u1ee9ng trong th\u1eb3ng l\u01b0ng, \u0111\u1eb7t hai ch\u00e2n c\u00e1ch xa nhau b\u1eb1ng kho\u1ea3ng c\u00e1ch n\u1eeda b\u00e0n ch\u00e2n.<\/em><\/li>\n
H\u00edt v\u00e0o, \u0111\u01b0a hai tay qua \u0111\u1ea7u, h\u01b0\u1edbng l\u00ean tr\u1ea7n nh\u00e0. <\/em><\/li>\n
Th\u1edf ra, t\u1eeb t\u1eeb c\u00fai g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc, v\u1eabn gi\u1eef l\u01b0ng th\u1eb3ng, hai tay \u00f4m l\u1ea5y hai g\u00f3t ch\u00e2n sao cho tr\u00e1n ch\u1ea1m \u1ed1ng ch\u00e2n.<\/em><\/li>\n
H\u00edt th\u1edf s\u00e2u trong khi gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y trong 20 \u0111\u1ebfn 30 gi\u00e2y.<\/em><\/li>\n<\/ul>\n
N\u1ebfu c\u1ea3m th\u1ea5y qu\u00e1 c\u0103ng c\u01a1 g\u00e2n kheo c\u00f3 th\u1ec3 ch\u00f9ng \u0111\u1ea7u g\u1ed1i \u0111\u1ec3 v\u1edbi tr\u00e1n xu\u1ed1ng s\u00e2u h\u01a1n.<\/p>\n
– T\u01b0 th\u1ebf con b\u00f2- m\u00e8o (Marjaryasana-Bitilasana): <\/em><\/strong>T\u01b0 th\u1ebf con b\u00f2 \u2013 con m\u00e8o l\u00e0 m\u1ed9t chuy\u1ec3n \u0111\u1ed9ng c\u1ed9t s\u1ed1ng nh\u1eb9 nh\u00e0ng gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t v\u00e0 k\u00e9o gi\u00e3n c\u01a1 l\u01b0ng. Ngo\u00e0i ra, \u0111\u00e2y l\u00e0 m\u1ed9t ph\u1ea7n h\u1eefu \u00edch trong \u0111i\u1ec1u tr\u1ecb b\u1ec7nh v\u1ea3y n\u1ebfn b\u1eb1ng yoga, v\u00ec b\u1ec7nh v\u1ea3y n\u1ebfn b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t, t\u01b0 th\u1ebf n\u00e0y gi\u00fap h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a,<\/a> \u0111i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1eafc b\u1ec7nh.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
+ X\u00f2e r\u1ed9ng hai b\u00e0n tay v\u00e0 ch\u1ed1ng hai tay xu\u1ed1ng th\u1ea3m sao cho t\u1eeb c\u00e1nh tay \u0111\u1ebfn c\u1ed5 tay l\u00e0 m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng, kho\u1ea3ng c\u00e1ch r\u1ed9ng b\u1eb1ng vai. H\u01b0\u1edbng m\u1eb7t trong c\u1ee7a hai khu\u1ef7u tay v\u00e0o nhau \u0111\u1ec3 b\u1ea3o v\u1ec7 c\u1ed5 tay.<\/p>\n
+ Qu\u1ef3 tr\u00ean hai g\u1ed1i sao cho t\u1eeb h\u00f4ng \u0111\u1ebfn \u0111\u1ea7u g\u1ed1i l\u00e0 m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng, kho\u1ea3ng c\u00e1ch r\u1ed9ng b\u1eb1ng h\u00f4ng. D\u1ed3n tr\u1ecdng l\u01b0\u1ee3ng \u0111\u1ec1u l\u00ean tay v\u00e0 ch\u00e2n.<\/p>\n
+ H\u00edt v\u00e0o, u\u1ed1n cong l\u01b0ng (l\u01b0ng, b\u1ee5ng h\u01b0\u1edbng xu\u1ed1ng s\u00e0n), m\u1edf ng\u1ef1c, h\u01b0\u1edbng x\u01b0\u01a1ng c\u1ee5t l\u00ean tr\u00ean, \u0111\u1ea7u h\u01a1i ng\u1ea9ng l\u00ean, \u00e1nh m\u1eaft h\u01b0\u1edbng l\u00ean ph\u00eda tr\u01b0\u1edbc, t\u01b0 th\u1ebf con m\u00e8o. Gi\u1eef khi \u0111\u1ebfm \u0111\u1ebfn 6.<\/p>\n
+ Th\u1edf ra, b\u1eaft \u0111\u1ea7u t\u1eeb x\u01b0\u01a1ng c\u1ee5t, di chuy\u1ec3n l\u00ean c\u1ed9t s\u1ed1ng, g\u00f9 l\u01b0ng l\u00ean, h\u00f3p ng\u1ef1c, k\u00e9o r\u1ed1n v\u1ec1 ph\u00eda c\u1ed9t s\u1ed1ng v\u00e0 c\u00fai \u0111\u1ea7u, \u0111\u01b0a c\u1eb1m v\u1ec1 ph\u00eda ng\u1ef1c v\u00e0 nh\u00ecn v\u1ec1 ph\u00eda r\u1ed1n, t\u01b0 th\u1ebf con b\u00f2. Gi\u1eef t\u01b0 th\u1ebf khi \u0111\u1ebfm \u0111\u1ebfn 6.<\/p>\n
+ L\u1eb7p l\u1ea1i trong 8-10 hi\u1ec7p.<\/p>\n
– T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang (Bhujangasana): <\/em><\/strong>T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang gi\u00fap duy tr\u00ec t\u01b0 th\u1ebf t\u1ed1t v\u00e0 s\u1ee9c kh\u1ecfe h\u00f4 h\u1ea5p b\u1eb1ng c\u00e1ch m\u1edf ng\u1ef1c v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 l\u01b0ng. T\u01b0 th\u1ebf n\u00e0y c\u0169ng th\u00fac \u0111\u1ea9y l\u01b0u l\u01b0\u1ee3ng m\u00e1u, c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ch\u1eefa l\u00e0nh da.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
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N\u1eb1m s\u1ea5p, trong t\u01b0 th\u1ebf th\u01b0 gi\u00e3n. T\u1eeb t\u1eeb \u0111\u01b0a hai ch\u00e2n l\u1ea1i g\u1ea7n nhau. \u0110\u1eb7t tr\u00e1n tr\u00ean s\u00e0n nh\u00e0.<\/em><\/li>\n
Di chuy\u1ec3n c\u00e1nh tay sao cho ch\u00fang g\u1eadp l\u1ea1i \u1edf khu\u1ef7u tay v\u00e0 l\u00f2ng b\u00e0n tay g\u1ea7n v\u1edbi vai.<\/em><\/li>\n
N\u00e2ng khu\u1ef7u tay l\u00ean kh\u1ecfi s\u00e0n m\u1ed9t ch\u00fat. H\u00edt v\u00e0o. N\u00e2ng tr\u00e1n l\u00ean v\u1edbi c\u1eb1m \u0111\u1ea9y ra ngo\u00e0i.<\/em><\/li>\n
N\u00e2ng th\u00e2n tr\u00ean l\u00ean kh\u1ecfi m\u1eb7t \u0111\u1ea5t, \u0111\u1ea3m b\u1ea3o b\u1ee5ng v\u1eabn \u00e1p xu\u1ed1ng s\u00e0n.<\/em><\/li>\n
Duy tr\u00ec t\u01b0 th\u1ebf trong kho\u1ea3ng 30 gi\u00e2y.<\/em><\/li>\n<\/ul>\n– T\u01b0 th\u1ebf c\u00e2y c\u1ea7u (Setu Bandhasana): <\/em><\/strong>T\u01b0 th\u1ebf c\u00e2y c\u1ea7u gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho ch\u00e2n v\u00e0 m\u00f4ng \u0111\u1ed3ng th\u1eddi k\u00e9o c\u0103ng ng\u1ef1c, c\u1ed5 v\u00e0 c\u1ed9t s\u1ed1ng.<\/a> B\u00e0i t\u1eadp n\u00e0y d\u00e0nh cho b\u1ec7nh nh\u00e2n v\u1ea3y n\u1ebfn gi\u00fap t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo l\u1eafng, hai nguy c\u01a1 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn b\u00f9ng ph\u00e1t b\u1ec7nh v\u1ea3y n\u1ebfn.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
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N\u1eb1m ng\u1eeda, u\u1ed1n cong c\u1ea3 hai \u0111\u1ea7u g\u1ed1i v\u00e0 \u0111\u1eb7t b\u00e0n ch\u00e2n ph\u1eb3ng tr\u00ean s\u00e0n r\u1ed9ng b\u1eb1ng h\u00f4ng. Tr\u01b0\u1ee3t c\u00e1nh tay d\u1ecdc theo c\u01a1 th\u1ec3 v\u1edbi l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng. C\u00e1c \u0111\u1ea7u ng\u00f3n tay n\u00ean ch\u1ea1m nh\u1eb9 v\u00e0o g\u00f3t ch\u00e2n.<\/i><\/li>\n
\u1ea4n ch\u00e2n xu\u1ed1ng s\u00e0n, h\u00edt v\u00e0o v\u00e0 n\u00e2ng h\u00f4ng l\u00ean, n\u00e2ng c\u1ed9t s\u1ed1ng kh\u1ecfi s\u00e0n. Nh\u1eb9 nh\u00e0ng gi\u1eef cho \u0111\u1ea7u g\u1ed1i r\u1ed9ng b\u1eb1ng h\u00f4ng, hai tay \u0111an l\u1ea1i \u0111\u1eb7t d\u01b0\u1edbi s\u00e0n.<\/i><\/li>\n
Nh\u1ea5n c\u00e1nh tay v\u00e0 vai xu\u1ed1ng \u0111\u1ec3 n\u00e2ng ng\u1ef1c l\u00ean cao h\u01a1n. H\u00edt th\u1edf v\u00e0 gi\u1eef trong 4-8 nh\u1ecbp th\u1edf.<\/i><\/li>\n
Th\u1ea3 l\u1ecfng, th\u1edf ra v\u00e0 t\u1eeb t\u1eeb \u0111\u01b0a c\u1ed9t s\u1ed1ng tr\u1edf l\u1ea1i s\u00e0n.<\/i><\/li>\n<\/ul>\n2.2 Th\u00e1i c\u1ef1c quy\u1ec1n<\/em><\/strong><\/h3>\n
Gi\u1ed1ng nh\u01b0 yoga, th\u00e1i c\u1ef1c quy\u1ec1n l\u00e0 m\u1ed9t m\u00f4n ngh\u1ec7 thu\u1eadt c\u1ed5 x\u01b0a c\u00f3 hi\u1ec7u qu\u1ea3 trong \u0111i\u1ec1u tr\u1ecb b\u1ec7nh vi\u00eam kh\u1edbp v\u1ea3y n\u1ebfn. Th\u00e1i c\u1ef1c quy\u1ec1n c\u00f3 nhi\u1ec1u chuy\u1ec3n \u0111\u1ed9ng h\u01a1n yoga m\u1ed9t ch\u00fat v\u00e0 h\u01a1i th\u1edf \u00edt ph\u1ee9c t\u1ea1p h\u01a1n m\u1ed9t ch\u00fat. Th\u00e1i c\u1ef1c quy\u1ec1n \u0111\u01b0\u1ee3c khuy\u1ebfn kh\u00edch cho nh\u1eefng ng\u01b0\u1eddi b\u1ecb vi\u00eam kh\u1edbp v\u1ea3y n\u1ebfn v\u00ec t\u1eadp trung v\u00e0o vi\u1ec7c t\u0103ng c\u01b0\u1eddng t\u00ednh linh ho\u1ea1t c\u1ee7a c\u00e1c kh\u1edbp.<\/p>\n
2.3 Kh\u00ed c\u00f4ng<\/em><\/strong><\/h3>\n
Kh\u00ed c\u00f4ng \u0111\u01b0\u1ee3c bi\u1ebft l\u00e0 gi\u00fap gi\u1ea3m \u0111au v\u00e0 m\u1ec7t m\u1ecfi m\u1ea1n t\u00ednh c\u0169ng nh\u01b0 t\u0103ng c\u01b0\u1eddng th\u1ec3 l\u1ef1c v\u00e0 t\u00ednh linh ho\u1ea1t, mang l\u1ea1i l\u1ee3i \u00edch l\u1edbn cho ng\u01b0\u1eddi b\u1ec7nh v\u1ea3y n\u1ebfn.<\/p>\n
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Th\u00e1i c\u1ef1c quy\u1ec1n c\u00f3 hi\u1ec7u qu\u1ea3 trong \u0111i\u1ec1u tr\u1ecb b\u1ec7nh vi\u00eam kh\u1edbp v\u1ea3y n\u1ebfn.<\/p>\n<\/p><\/div>\n<\/div>\n
3. C\u00e1ch t\u1eadp luy\u1ec7n an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3<\/strong><\/h2>\n
– C\u1ea7n bi\u1ebft nh\u1eefng g\u00ec n\u00ean tr\u00e1nh: <\/em><\/strong>Ng\u01b0\u1eddi b\u1ec7nh v\u1ea3y n\u1ebfn tr\u00e1nh c\u00e1c ho\u1ea1t \u0111\u1ed9ng g\u00e2y b\u00f9ng ph\u00e1t ho\u1eb7c l\u00e0m tr\u1ea7m tr\u1ecdng h\u01a1n tri\u1ec7u ch\u1ee9ng b\u1ec7nh. B\u00ean c\u1ea1nh \u0111\u00f3, c\u1ea7n tr\u00e1nh c\u00e1c ho\u1ea1t \u0111\u1ed9ng:<\/p>\n
+ \u0110\u1ed5 m\u1ed3 h\u00f4i qu\u00e1 nhi\u1ec1u:<\/em> M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp nh\u01b0 yoga n\u00f3ng hay c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t c\u01b0\u1eddng \u0111\u1ed9 cao g\u00e2y \u0111\u1ed5 m\u1ed3 h\u00f4i nhi\u1ec1u c\u00f3 th\u1ec3 g\u00e2y ra ho\u1eb7c l\u00e0m n\u1eb7ng th\u00eam c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a b\u1ec7nh. M\u1ecdi ng\u01b0\u1eddi n\u00ean tr\u00e1nh t\u1eadp yoga n\u00f3ng v\u00e0 c\u00e1c b\u00e0i t\u1eadp kh\u00e1c g\u00e2y ra nhi\u1ec1u m\u1ed3 h\u00f4i.<\/a><\/p>\n
H\u01a1n n\u1eefa, t\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 g\u00e2y \u0111\u1ed5 m\u1ed3 h\u00f4i c\u0169ng l\u00e0 \u0111i\u1ec1u ki\u1ec7n khi\u1ebfn b\u1ec7nh v\u1ea3y n\u1ebfn ngh\u1ecbch \u0111\u1ea3o hay b\u1ec7nh v\u1ea3y n\u1ebfn n\u1ebfp (m\u1ed9t d\u1ea1ng b\u1ec7nh v\u1ea3y n\u1ebfn x\u1ea3y ra \u1edf nh\u1eefng v\u00f9ng da c\u00f3 n\u1ebfp g\u1ea5p) ph\u00e1t tri\u1ec3n v\u00e0 khi\u1ebfn c\u00e1c tri\u1ec7u ch\u1ee9ng tr\u1edf n\u00ean tr\u1ea7m tr\u1ecdng h\u01a1n.<\/p>\n
+ T\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao: <\/em>H\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n n\u00e0y kh\u00f4ng ch\u1ec9 l\u00e0m t\u0103ng to\u00e1t m\u1ed3 h\u00f4i (kh\u00f4ng c\u00f3 l\u1ee3i cho ng\u01b0\u1eddi b\u1ec7nh v\u1ea3y n\u1ebfn) m\u00e0 c\u00f2n g\u00e2y ph\u1ea3n \u1ee9ng c\u0103ng th\u1eb3ng cho c\u01a1 th\u1ec3 c\u0169ng l\u00e0 t\u00e1c nh\u00e2n khi\u1ebfn b\u1ec7nh tr\u1ea7m tr\u1ecdng h\u01a1n, \u0111\u1eb7c bi\u1ec7t l\u00e0 nh\u1eefng ng\u01b0\u1eddi b\u1ecb vi\u00eam kh\u1edbp v\u1ea3y n\u1ebfn, <\/a>m\u1ed9t bi\u1ebfn ch\u1ee9ng ti\u1ec1m \u1ea9n c\u1ee7a b\u1ec7nh.<\/p>\n
\u0110\u1ec3 h\u1ea1n ch\u1ebf nh\u1eefng t\u00e1c \u0111\u1ed9ng ng\u00e0y, ng\u01b0\u1eddi b\u1ec7nh v\u1ea3y n\u1ebfn n\u00ean th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p nh\u01b0 b\u01a1i l\u1ed9i, \u0111\u1ea1p xe\u2026<\/p>\n
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Ph\u01b0\u01a1ng ph\u00e1p m\u1edbi \u0111i\u1ec1u tr\u1ecb b\u1ec7nh vi\u00eam kh\u1edbp v\u1ea3y n\u1ebfn<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
– Ch\u1ecdn qu\u1ea7n \u00e1o ph\u00f9 h\u1ee3p: <\/em><\/strong>Qu\u1ea7n \u00e1o ch\u1eadt c\u00f3 th\u1ec3 l\u00e0m da nh\u1ea1y c\u1ea3m h\u01a1n, k\u00edch \u1ee9ng da v\u00e0 l\u00e0m tr\u1ea7m tr\u1ecdng th\u00eam c\u00e1c m\u1ea3ng v\u1ea3y n\u1ebfn trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. Do v\u1eady, ng\u01b0\u1eddi b\u1ec7nh n\u00ean ch\u1ecdn qu\u1ea7n \u00e1o r\u1ed9ng r\u00e3i, tho\u00e1ng kh\u00ed v\u00e0 v\u1ea3i h\u00fat \u1ea9m gi\u00fap h\u00fat h\u01a1i \u1ea9m v\u00e0 bay h\u01a1i nhanh.<\/p>\n
– Kh\u1edfi \u0111\u1ed9ng v\u00e0 h\u1ea1 nhi\u1ec7t: <\/em><\/strong>Kh\u00f4ng ch\u1ec9 v\u1edbi ng\u01b0\u1eddi b\u1ec7nh v\u1ea3y n\u1ebfn, kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 chu\u1ea9n b\u1ecb cho c\u01a1 b\u1eafp v\u00e0 gi\u1ea3m \u0111\u1ed9 c\u1ee9ng \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng. T\u01b0\u01a1ng t\u1ef1 nh\u01b0 v\u1eady, khi k\u1ebft th\u00fac c\u00e1c ho\u1ea1t \u0111\u1ed9ng n\u00ean th\u1ef1c hi\u1ec7n c\u00e1c bi\u1ec7n ph\u00e1p th\u01b0 gi\u00e3n th\u00edch h\u1ee3p, ch\u1eb3ng h\u1ea1n nh\u01b0 gi\u00e3n c\u01a1 nh\u1eb9 ho\u1eb7c \u0111i b\u1ed9 ch\u1eadm.<\/p>\n
– Ng\u0103n ng\u1eeba m\u1ea5t n\u01b0\u1edbc: <\/em><\/strong>T\u1eadp th\u1ec3 d\u1ee5c hay c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t c\u00f3 th\u1ec3 khi\u1ebfn ng\u01b0\u1eddi b\u1ec7nh v\u1ea3y n\u1ebfn \u0111\u1ed5 m\u1ed3 h\u00f4i v\u00e0 m\u1ea5t \u0111\u1ed9 \u1ea9m cho da. Do \u0111\u00f3, ng\u01b0\u1eddi b\u1ec7nh n\u00ean b\u1ed5 sung ch\u1ea5t l\u1ecfng b\u1ecb m\u1ea5t b\u1eb1ng c\u00e1ch cung c\u1ea5p l\u01b0\u1ee3ng n\u01b0\u1edbc th\u00edch h\u1ee3p. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap da gi\u1eef \u1ea9m v\u00e0 ng\u0103n ng\u1eeba b\u00f9ng ph\u00e1t \u1edf nh\u1eefng ng\u01b0\u1eddi m\u1eafc b\u1ec7nh v\u1ea3y n\u1ebfn.<\/p>\n
– L\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p: <\/em><\/strong>N\u1ebfu m\u1ed9t ph\u1ea7n c\u1ee7a b\u00e0i t\u1eadp l\u00e0m n\u1eb7ng th\u00eam c\u00e1c tri\u1ec7u ch\u1ee9ng v\u1ea3y n\u1ebfn, ng\u01b0\u1eddi b\u1ec7nh n\u00ean linh ho\u1ea1t v\u00e0 s\u1eeda \u0111\u1ed5i \u0111\u1ec3 duy tr\u00ec \u0111\u1ed9ng l\u1ef1c v\u00e0 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c c\u1ee7a t\u1eadp luy\u1ec7n v\u1edbi b\u1ec7nh. V\u00ed d\u1ee5, m\u1ed9t ng\u01b0\u1eddi c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n m\u1ed9t b\u00e0i t\u1eadp kh\u00e1c \u0111\u1ec3 nh\u1eafm v\u00e0o c\u00f9ng m\u1ed9t c\u01a1 n\u1ebfu th\u00f3i quen hi\u1ec7n t\u1ea1i g\u00e2y \u0111au ho\u1eb7c kh\u00f3 ch\u1ecbu. Ho\u1eb7c chuy\u1ec3n c\u00e1c b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao sang t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p h\u01a1n\u2026 Ngo\u00e0i ra, trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n c\u1ea7n c\u00f3 th\u1eddi gian ngh\u1ec9 ng\u01a1i xen k\u1ebd \u0111\u1ec3 c\u01a1 th\u1ec3 kh\u00f4ng l\u00e0m vi\u1ec7c qu\u00e1 s\u1ee9c v\u00e0 c\u00f3 th\u1eddi gian h\u1ed3i ph\u1ee5c.<\/p>\n
\u0110\u1ec3 l\u00e0m t\u0103ng hi\u1ec7u qu\u1ea3 c\u1ee7a c\u00e1c b\u00e0i t\u1eadp hay ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u1edbi b\u1ec7nh v\u1ea3y n\u1ebfn, ng\u01b0\u1eddi b\u1ec7nh n\u00ean th\u1ef1c hi\u1ec7n nh\u1ea5t qu\u00e1n v\u1ec1 t\u1ea7n su\u1ea5t v\u00e0 th\u1eddi l\u01b0\u1ee3ng. N\u1ebfu kh\u00f4ng c\u00f3 th\u1eddi gian c\u1ed1 \u0111\u1ecbnh trong ng\u00e0y th\u00ec n\u00ean t\u0103ng c\u01b0\u1eddng v\u1eadn \u0111\u1ed9ng c\u01a1 th\u1ec3 nh\u01b0 \u0111i c\u1ea7u thang b\u1ed9 thay v\u00ec thang m\u00e1y v\u00e0 \u0111i b\u1ed9 \u0111\u1ec3 l\u00e0m vi\u1ec7c v\u1eb7t\u2026<\/p>\n
\u0110\u1ed1i v\u1edbi tr\u01b0\u1eddng h\u1ee3p c\u1ea3m kh\u00f4ng c\u1ea3m th\u1ea5y t\u1ef1 tin khi \u0111\u1ebfn ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c ho\u1eb7c c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu c\u1ee7a b\u1ec7nh l\u00e0m c\u1ea3n tr\u1edf hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n, ng\u01b0\u1eddi b\u1ec7nh c\u00f3 th\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c t\u1ea1i nh\u00e0 qua c\u00e1c video t\u1eadp luy\u1ec7n tr\u1ef1c tuy\u1ebfn nh\u01b0 c\u00e1c b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh, yoga, c\u00e1c b\u00e0i t\u1eadp c\u1ed1t l\u00f5i…<\/p>\n
\n $\"V\u1ea3y$ <\/a>V\u1ea3y n\u1ebfn: Nguy\u00ean nh\u00e2n, tri\u1ec7u ch\u1ee9ng v\u00e0 c\u00e1ch \u0111i\u1ec1u tr\u1ecb<\/a><\/p>\n
SK\u0110S – B\u1ec7nh v\u1ea3y n\u1ebfn l\u00e0 s\u1ef1 t\u0103ng sinh qu\u00e1 m\u1ee9c c\u1ee7a t\u1ebf b\u00e0o th\u01b0\u1ee3ng b\u00ec k\u1ebft h\u1ee3p vi\u00eam nhi\u1ec5m t\u1ea7ng th\u01b0\u1ee3ng b\u00ec v\u00e0 trung b\u00ec. B\u1ec7nh th\u01b0\u1eddng xu\u1ea5t hi\u1ec7n \u1edf nh\u1eefng ng\u01b0\u1eddi c\u00f3 l\u00e0n da s\u00e1ng h\u01a1n so v\u1edbi ng\u01b0\u1eddi c\u00f3 l\u00e0n da t\u1ed1i.<\/p>\n<\/div>\n
M\u1eddi b\u1ea1n xem th\u00eam video:<\/h4>\n
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Ho\u1ea1t \u0111\u1ed9ng H\u1ed7 tr\u1ee3 ch\u1ea9n \u0111o\u00e1n, \u0111i\u1ec1u tr\u1ecb v\u00e0 ch\u0103m s\u00f3c ng\u01b0\u1eddi b\u1ec7nh phong, ng\u01b0\u1eddi b\u1ec7nh v\u1ea3y n\u1ebfn v\u00e0 ng\u01b0\u1eddi b\u1ec7nh da n\u1eb7ng.<\/p>\n<\/p><\/div>\n<\/div>\n
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N\u1ed8I DUNG: 1. T\u1eadp th\u1ec3 d\u1ee5c c\u00f3 l\u1ee3i th\u1ebf n\u00e0o v\u1edbi ng\u01b0\u1eddi b\u1ec7nh v\u1ea3y n\u1ebfn? 2. M\u1ed9t s\u1ed1 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t ng\u01b0\u1eddi b\u1ec7nh v\u1ea3y n\u1ebfn n\u00ean th\u1ef1c hi\u1ec7n 2.1 Yoga 2.2 Th\u00e1i c\u1ef1c quy\u1ec1n 2.3 Kh\u00ed c\u00f4ng 3. C\u00e1ch t\u1eadp luy\u1ec7n an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 V\u1ea3y n\u1ebfn l\u00e0 m\u1ed9t t\u00ecnh tr\u1ea1ng da t\u1ef1 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-659","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/659","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=659"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/659\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=659"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=659"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=659"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}