\u0110i b\u1ed9 l\u00e0 h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi b\u1ec7nh ch\u1ed1c m\u00e9p.<\/p>\n<\/p><\/div>\n<\/div>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c ph\u1ed5 bi\u1ebfn m\u00e0 ng\u01b0\u1eddi b\u1ecb ch\u1ee9ng ch\u1ed1c m\u00e9p c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n:<\/b><\/i><\/p>\n

2.1 \u0110i b\u1ed9 <\/em><\/strong><\/h3>\n\u0110i b\u1ed9<\/a> l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 h\u1ec7 mi\u1ec5n d\u1ecbch. Th\u01b0\u1eddng xuy\u00ean \u0111i b\u1ed9 c\u00f3 l\u1ee3i cho h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch b\u1eb1ng c\u00e1ch gi\u00fap c\u00e1c t\u1ebf b\u00e0o mi\u1ec5n d\u1ecbch ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3, t\u0103ng l\u01b0u l\u01b0\u1ee3ng m\u00e1u, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 vi\u00eam nhi\u1ec5m, \u0111\u1ed3ng th\u1eddi t\u0103ng c\u01b0\u1eddng kh\u00e1ng th\u1ec3.<\/p>\n
2.2 Yoga<\/em><\/strong><\/h3>\nYoga<\/a> kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tinh th\u1ea7n m\u00e0 c\u00f2n gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch, s\u1ee9c \u0111\u1ec1 kh\u00e1ng cho c\u01a1 th\u1ec3.<\/p>\n
D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 v\u00ed d\u1ee5:<\/p>\n
– T\u01b0 th\u1ebf c\u00e1i cung:<\/em><\/strong> C\u00f3 t\u00e1c d\u1ee5ng t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u, “massage” n\u1ed9i t\u1ea1ng hi\u1ec7u qu\u1ea3.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
+ V\u00e0o t\u01b0 th\u1ebf n\u1eb1m s\u1ea5p tr\u00ean th\u1ea3m, hai tay du\u1ed7i d\u1ecdc theo chi\u1ec1u d\u00e0i c\u01a1 th\u1ec3. Hai ch\u00e2n g\u1eadp ng\u01b0\u1ee3c v\u1ec1 ph\u00eda m\u00f4ng, \u01b0\u1ee1n ng\u1ef1c, \u0111\u01b0a 2 tay n\u1eafm l\u1ea5y 2 c\u1ed5 ch\u00e2n.<\/p>\n
+ T\u1eeb t\u1eeb h\u00edt s\u00e2u, n\u00e2ng (cao) d\u1ea7n tr\u00e1n, ng\u1ef1c v\u00e0 \u0111\u00f9i. M\u1eb7t h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc (c\u01a1 th\u1ec3 u\u1ed1n cong nh\u01b0 c\u00e2y cung)<\/p>\n
+ Gi\u1eef th\u0103ng b\u1eb1ng trong kho\u1ea3ng 10 – 20 gi\u00e2y t\u00f9y kh\u1ea3 n\u0103ng.<\/p>\n
+ Sau \u0111\u00f3 th\u1edf h\u1ebft ra, \u0111\u01b0a tay, ch\u00e2n, ng\u1ef1c v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/p>\n
– T\u01b0 th\u1ebf c\u00e1i c\u00e0y: <\/b><\/i>C\u00f3 t\u00e1c d\u1ee5ng t\u0103ng s\u1ee9c \u0111\u1ec1 kh\u00e1ng b\u1eb1ng c\u00e1ch k\u00edch th\u00edch t\u0103ng sinh c\u00e1c t\u1ebf b\u00e0o b\u1ea1ch c\u1ea7u (t\u1ebf b\u00e0o mi\u1ec5n d\u1ecbch) trong c\u01a1 th\u1ec3.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
+ V\u00e0o t\u01b0 th\u1ebf n\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m t\u1eadp, hai ch\u00e2n kh\u00e9p v\u00e0 hai \u0111\u1eb7t xu\u00f4i c\u01a1 th\u1ec3, l\u00f2ng b\u00e0n ch\u00e2n \u00fap xu\u1ed1ng.<\/p>\n
+ T\u1eeb t\u1eeb n\u00e2ng hai ch\u00e2n v\u00e0 h\u00f4ng l\u00ean (h\u00edt s\u00e2u). Sau \u0111\u00f3 c\u1ed1 g\u1eafng \u0111\u1ea9y ch\u00e2n qua \u0111\u1ea7u cho \u0111\u1ebfn khi m\u0169i ch\u00e2n ch\u1ea1m s\u00e0n. \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u kh\u00f4ng nh\u1ea5t thi\u1ebft ch\u00e2n ph\u1ea3i \u00e9p ch\u1ea1m s\u00e0n.<\/p>\n
+ Gi\u1eef th\u1eb3ng \u0111\u1ea7u g\u1ed1i, c\u1eb1m t\u1ef3 ng\u1ef1c v\u00e0 gi\u1eef t\u01b0 th\u1ebf trong 10 gi\u00e2y.<\/p>\n
+ Sau \u0111\u00f3 t\u1eeb t\u1eeb h\u1ea1 l\u01b0ng xu\u1ed1ng, ch\u00e2n du\u1ed7i th\u1eb3ng, tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n
– T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang:<\/b><\/i> Gi\u00fap c\u1ed9t s\u1ed1ng d\u1ebbo d\u00e0i, c\u1ea3i thi\u1ec7n h\u1ec7 h\u00f4 h\u1ea5p.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
+ N\u1eb1m s\u1ea5p tr\u00ean th\u1ea3m, du\u1ed7i th\u1eb3ng m\u0169i ch\u00e2n, hai tay \u0111\u1eb7t ngang l\u1ed3ng ng\u1ef1c, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng s\u00e0n.<\/p>\n
+ T\u1eeb t\u1eeb n\u00e2ng ng\u1ef1c l\u00ean (l\u1ea5y hai tay n\u00e2ng \u0111\u1ea9y ng\u1ef1c). \u0110\u1ec9nh \u0111\u1ea7u v\u01b0\u01a1n v\u1ec1 tr\u01b0\u1edbc (\u0111\u1ec3 \u0111\u1ed1t s\u1ed1ng c\u1ed5 \u0111\u01b0\u1ee3c k\u00e9o gi\u00e3n ho\u00e0n to\u00e0n), \u0111\u1ea9y c\u1eb1m v\u00e0 ng\u1ef1c v\u1ec1 tr\u01b0\u1edbc, m\u1eaft nh\u00ecn ph\u00eda tr\u00ean.<\/p>\n
+ Duy tr\u00ec t\u01b0 th\u1ebf trong 10 gi\u00e2y r\u1ed3i t\u1eeb t\u1eeb tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u, th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3.<\/p>\n
2.3 T\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u<\/em><\/strong><\/h3>\n\n
\n $\"T\u1eadp$ \n <\/div>\n
\n
T\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u gi\u00fap t\u0103ng c\u01b0\u1eddng mi\u1ec5n d\u1ecbch.<\/p>\n<\/p><\/div>\n<\/div>\n
T\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u<\/a> (hay aerobic) c\u00f3 th\u1ec3 gi\u00fap t\u0103ng s\u1ed1 l\u01b0\u1ee3ng t\u1ebf b\u00e0o mi\u1ec5n d\u1ecbch nh\u01b0 t\u1ebf b\u00e0o T v\u00e0 t\u1ebf b\u00e0o ti\u00eau di\u1ec7t t\u1ef1 nhi\u00ean trong m\u00e1u. T\u1ebf b\u00e0o T \u0111\u00f3ng m\u1ed9t vai tr\u00f2 thi\u1ebft y\u1ebfu trong h\u1ec7 th\u1ed1ng v\u00ec l\u00e0 m\u1ed9t trong nh\u1eefng c\u01a1 quan ph\u1ea3n \u1ee9ng \u0111\u1ea7u ti\u00ean v\u1edbi nhi\u1ec5m tr\u00f9ng v\u00e0 c\u00e1c t\u1ebf b\u00e0o ti\u00eau di\u1ec7t t\u1ef1 nhi\u00ean l\u01b0u th\u00f4ng trong m\u00e1u \u0111\u1ec3 ph\u00e1t hi\u1ec7n c\u00e1c t\u1ebf b\u00e0o b\u1ecb nhi\u1ec5m b\u1ec7nh. S\u1ed1 l\u01b0\u1ee3ng t\u1ebf b\u00e0o mi\u1ec5n d\u1ecbch ng\u00e0y c\u00e0ng t\u0103ng c\u00f3 th\u1ec3 x\u00e2y d\u1ef1ng m\u1ed9t tuy\u1ebfn ph\u00f2ng th\u1ee7 m\u1ea1nh m\u1ebd h\u01a1n cho h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch.<\/p>\n
T\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 gi\u1ea3m stress\u2026<\/p>\n
L\u01b0u \u00fd: Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n, b\u1ea1n n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia v\u1eadt l\u00fd tr\u1ecb li\u1ec7u \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n \u0111ang th\u1ef1c hi\u1ec7n ch\u00fang m\u1ed9t c\u00e1ch an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3.<\/p>\n
3. Nh\u1eefng l\u01b0u \u00fd khi t\u1eadp th\u1ec3 d\u1ee5c \u1edf ng\u01b0\u1eddi b\u1ec7nh ch\u1ed1c m\u00e9p<\/strong><\/h2>\n
– Tr\u00e1nh t\u1eadp th\u1ec3 d\u1ee5c n\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi ho\u1eb7c kh\u00f4ng kh\u1ecfe: Ch\u1ed1c m\u00e9p c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 k\u00e9m ho\u1eb7c h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch y\u1ebfu. V\u00ec v\u1eady, n\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi ho\u1eb7c kh\u00f4ng kh\u1ecfe, h\u00e3y ngh\u1ec9 ng\u01a1i.<\/p>\n
– Tr\u00e1nh c\u00e1c b\u00e0i t\u1eadp l\u00e0m t\u0103ng \u00e1p l\u1ef1c l\u00ean khu\u00f4n m\u1eb7t ho\u1eb7c mi\u1ec7ng: \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0m t\u0103ng c\u1ea3m gi\u00e1c \u0111au v\u00e0 kh\u00f3 ch\u1ecbu.<\/p>\n
– \u0110\u1ea3m b\u1ea3o duy tr\u00ec v\u1ec7 sinh c\u00e1 nh\u00e2n<\/a>: N\u1ebfu b\u1ea1n t\u1eadp th\u1ec3 d\u1ee5c t\u1ea1i m\u1ed9t ph\u00f2ng t\u1eadp ho\u1eb7c trung t\u00e2m th\u1ec3 d\u1ee5c, h\u00e3y r\u1eeda tay th\u01b0\u1eddng xuy\u00ean v\u00e0 tr\u00e1nh ch\u1ea1m tay v\u00e0o m\u1eb7t \u0111\u1ec3 ng\u1eeba l\u00e2y nhi\u1ec5m th\u00eam.<\/p>\n
– U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc<\/a>: \u0110\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi t\u1eadp th\u1ec3 d\u1ee5c, \u0111\u1ec3 gi\u1eef cho da v\u00e0 m\u00f4i lu\u00f4n \u1ea9m.<\/p>\n
– Duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh<\/a>: \u0102n nhi\u1ec1u th\u1ef1c ph\u1ea9m gi\u00e0u vitamin B v\u00e0 s\u1eaft, nh\u01b0 th\u1ecbt, c\u00e1, rau xanh, c\u00e1c lo\u1ea1i h\u1ea1t, protein ch\u1ea5t l\u01b0\u1ee3ng\u2026 c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng ch\u1ed1c m\u00e9p. H\u1ea1n ch\u1ebf \u0103n \u0111\u1ed3 ch\u1ebf bi\u1ebfn s\u1eb5n v\u00e0 \u0111\u1ed3 ng\u1ecdt.<\/p>\n
– T\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n: H\u00e3y ch\u1ecdn m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t m\u00e0 b\u1ea1n th\u00edch v\u00e0 th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y. N\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n ho\u1eb7c \u0111ang ph\u1ee5c h\u1ed3i sau m\u1ed9t ch\u1ea5n th\u01b0\u01a1ng ho\u1eb7c b\u1ec7nh t\u1eadt, h\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi nh\u1eefng b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng v\u00e0 t\u1eeb t\u1eeb t\u0103ng c\u01b0\u1eddng.<\/p>\n
– Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c<\/a>: Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c duy tr\u00ec h\u1ec7 mi\u1ec5n d\u1ecbch. H\u00e3y c\u1ed1 g\u1eafng ng\u1ee7 t\u1eeb 7-9 gi\u1edd m\u1ed7i \u0111\u00eam.<\/p>\n
– Gi\u1ea3m stress: Stress c\u00f3 th\u1ec3 l\u00e0m suy gi\u1ea3m h\u1ec7 mi\u1ec5n d\u1ecbch. H\u00e3y t\u00ecm c\u00e1ch gi\u1ea3m stress nh\u01b0 th\u1ef1c h\u00e0nh thi\u1ec1n, \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c, ho\u1eb7c t\u1eadn h\u01b0\u1edfng th\u1eddi gian v\u1edbi b\u1ea1n b\u00e8 v\u00e0 gia \u0111\u00ecnh\u2026<\/p>\n
M\u1eddi \u0111\u1ed9c gi\u1ea3 xem th\u00eam:<\/b><\/p>\n
\n $\"Ch\u1ed1c$ <\/a>Ch\u1ed1c m\u00e9p: Nguy\u00ean nh\u00e2n, tri\u1ec7u ch\u1ee9ng, \u0111\u01b0\u1eddng l\u00e2y truy\u1ec1n, c\u00e1ch \u0111i\u1ec1u tr\u1ecb v\u00e0 ph\u00f2ng b\u1ec7nh<\/a><\/p>\n
SK\u0110S – Ch\u1ed1c m\u00e9p l\u00e0 b\u1ec7nh da li\u1ec5u ph\u1ed5 bi\u1ebfn v\u00e0 c\u00f3 kh\u1ea3 n\u0103ng l\u00e2y nhi\u1ec5m cao, hay g\u1eb7p \u1edf tr\u1ebb em v\u00e0 tr\u1ebb s\u01a1 sinh. Ng\u01b0\u1eddi b\u1ecb ch\u1ed1c m\u00e9p th\u01b0\u1eddng bi\u1ec3u hi\u1ec7n v\u1edbi nhi\u1ec1u m\u1ee5n r\u1ed9p \u1edf m\u1eb7t, nhi\u1ec1u nh\u1ea5t l\u00e0 v\u00f9ng quanh mi\u1ec7ng v\u00e0 m\u0169i, tr\u00ean tay v\u00e0 ch\u00e2n.<\/p>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Ch\u1ed1c m\u00e9p l\u00e0 t\u00ecnh tr\u1ea1ng da \u1edf m\u1ed9t ho\u1eb7c \u1edf c\u1ea3 hai b\u00ean m\u00e9p b\u1ecb n\u1ee9t, \u0111au, l\u00e0 b\u1ec7nh da li\u1ec5u ph\u1ed5 bi\u1ebfn, c\u00f3 kh\u1ea3 n\u0103ng l\u00e2y nhi\u1ec5m cao. B\u1ec7nh c\u00f3 th\u1ec3 h\u1ebft sau v\u00e0i ng\u00e0y nh\u01b0ng c\u0169ng c\u00f3 th\u1ec3 k\u00e9o d\u00e0i th\u00e0nh m\u1ea1n t\u00ednh. Ch\u1ed1c m\u00e9p c\u00f3 th\u1ec3 x\u1ea3y ra \u1edf b\u1ea5t c\u1ee9 ai […]<\/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-757","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/757","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=757"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/757\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=757"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=757"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=757"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

2.3 T\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u<\/em><\/strong><\/h3>\n\n\n \n <\/div>\n