2. C\u00e1c b\u00e0i t\u1eadp gi\u00fap c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng r\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft t\u1ed1<\/h2>\n
Nh\u00ecn chung, ng\u01b0\u1eddi b\u1ecb r\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft t\u1ed1 n\u00ean \u01b0u ti\u00ean c\u00e1c b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng, ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng, tr\u00e1nh l\u1ea1m d\u1ee5ng c\u00e1c m\u00f4n th\u1ec3 thao c\u00f3 c\u01b0\u1eddng \u0111\u1ed9 cao. Theo \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn gi\u1eefa \u0111i b\u1ed9, \u0111\u1ea1p xe, b\u01a1i l\u1ed9i, khi\u00eau v\u0169…<\/p>\n
Ngo\u00e0i ra, t\u1eadp yoga l\u00e0 m\u1ed9t trong nh\u1eefng h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n kh\u00f4ng ch\u1ec9 gi\u00fap ki\u1ec3m so\u00e1t n\u1ed3ng \u0111\u1ed9 hormone m\u00e0 c\u00f2n t\u1ea1o \u0111i\u1ec1u ki\u1ec7n cho qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t trong c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi b\u1ecb r\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft t\u1ed1. C\u00e1c t\u01b0 th\u1ebf yoga k\u00edch th\u00edch to\u00e0n b\u1ed9 h\u1ec7 th\u1ed1ng, \u0111\u1ea3m b\u1ea3o s\u1ef1 ph\u00e2n ph\u1ed1i \u0111\u1ed3ng \u0111\u1ec1u c\u1ee7a hormone v\u00e0 t\u0103ng c\u01b0\u1eddng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a h\u1ec7 th\u1ed1ng n\u1ed9i ti\u1ebft.<\/p>\n
Tuy nhi\u00ean, c\u1ea7n l\u01b0u \u00fd r\u1eb1ng kh\u00f4ng c\u00f3 b\u1ea5t k\u1ef3 b\u00e0i t\u1eadp hay h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n th\u1ec3 ch\u1ea5t n\u00e0o c\u00f3 th\u1ec3 thay th\u1ebf cho vi\u1ec7c \u0111i\u1ec1u tr\u1ecb chuy\u00ean khoa. Ng\u01b0\u1eddi g\u1eb7p t\u00ecnh tr\u1ea1ng r\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft t\u1ed1 c\u1ea7n tu\u00e2n th\u1ee7 \u0111i\u1ec1u tr\u1ecb v\u00e0 tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 v\u1ec1 b\u00e0i t\u1eadp, c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 t\u01b0 th\u1ebf yoga c\u01a1 b\u1ea3n c\u00f3 th\u1ec3 gi\u00fap h\u1ed7 tr\u1ee3 c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1 n\u1eef:<\/p>\n
T\u01b0 th\u1ebf em b\u00e9<\/i><\/b><\/p>\n
B\u1eaft \u0111\u1ea7u b\u1eb1ng t\u01b0 th\u1ebf qu\u1ef3 g\u1ed1i sao cho hai g\u1ed1i m\u1edf r\u1ed9ng b\u1eb1ng vai v\u00e0 ng\u1ed3i l\u00ean g\u00f3t ch\u00e2n\u200f. G\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc. Ch\u00fa \u00fd \u0111\u1ea7u v\u00e0 g\u00f3t ch\u00e2n ch\u1ea1m s\u00e0n, g\u00e1y th\u01b0 gi\u00e3n.\u200f \u200fT\u1eeb t\u1eeb m\u1edf r\u1ed9ng h\u00f4ng, \u0111\u01b0a hai tay du\u1ed7i th\u1eb3ng l\u00ean tr\u01b0\u1edbc, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng.\u200f Th\u1ea3 l\u1ecfng vai v\u00e0 b\u1ee5ng, h\u00edt th\u1edf s\u00e2u.\u200f \u200fGi\u1eef t\u01b0 th\u1ebf trong 1 ph\u00fat tr\u01b0\u1edbc khi nh\u1eb9 nh\u00e0ng n\u00e2ng ng\u01b0\u1eddi l\u00ean \u0111\u1ec3 tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n
T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang<\/b><\/i><\/p>\n
N\u1eb1m s\u1ea5p xu\u1ed1ng th\u1ea3m, hai tay xu\u00f4i, hai ch\u00e2n kh\u00e9p. Di chuy\u1ec3n tay v\u1ec1 ph\u00eda tr\u01b0\u1edbc, ch\u1ed1ng l\u00f2ng b\u00e0n tay xu\u1ed1ng s\u00e0n. N\u00e2ng ng\u01b0\u1eddi l\u00ean b\u1eb1ng tay, h\u00edt v\u00e0o v\u00e0 n\u00e2ng \u0111\u1ea7u l\u00ean cao. Tay g\u1eadp theo khu\u1ef7u tay, h\u01a1i ng\u1eeda c\u1ed5 v\u1ec1 sau, m\u1edf r\u1ed9ng vai. Si\u1ebft c\u01a1 b\u1ee5ng, \u0111\u00f9i, hai ch\u00e2n ch\u1ea1m s\u00e0n. Gi\u1eef t\u01b0 th\u1ebf trong v\u00f2ng 15 – 30 gi\u00e2y r\u1ed3i quay v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n
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$\"Chuy\u00ean$ <\/a>
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Chuy\u00ean gia c\u1ea3nh b\u00e1o t\u00ecnh tr\u1ea1ng r\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft t\u1ed1 n\u1eef b\u1ecb tr\u1ebb h\u00f3a<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
T\u01b0 th\u1ebf ch\u00e2u ch\u1ea5u<\/i><\/b><\/p>\n
N\u1eb1m s\u1ea5p tr\u00ean th\u1ea3m, du\u1ed7i c\u0103ng hai b\u00e0n ch\u00e2n. H\u00edt th\u1edf ch\u1eadm, sau \u0111\u00f3 nh\u1ea5c \u0111\u1ea7u, vai, c\u00e1nh tay, th\u00e2n v\u00e0 ch\u00e2n l\u00ean kh\u1ecfi s\u00e0n, gi\u1eef th\u0103ng b\u1eb1ng \u1edf b\u1ee5ng, x\u01b0\u01a1ng ch\u1eadu v\u00e0 ph\u1ea7n ng\u1ef1c d\u01b0\u1edbi. Gi\u1eef tay song song v\u1edbi s\u00e0n v\u00e0 m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc. Duy tr\u00ec t\u01b0 th\u1ebf trong 10 – 20 gi\u00e2y r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng, tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n
T\u01b0 th\u1ebf c\u00e2y c\u1ea7u<\/b><\/i><\/p>\n
N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, hai tay \u0111\u1eb7t d\u01b0\u1edbi s\u00e0n song song v\u1edbi ng\u01b0\u1eddi, g\u1eadp \u0111\u1ea7u g\u1ed1i sao cho l\u00f2ng b\u00e0n ch\u00e2n ch\u1ea1m s\u00e0n. Si\u1ebft c\u01a1 m\u00f4ng v\u00e0 c\u01a1 b\u1ee5ng tr\u01b0\u1edbc khi \u0111\u1ea9y ng\u01b0\u1eddi l\u00ean. T\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u g\u1ed1i \u0111\u1ebfn vai. Si\u1ebft c\u01a1 v\u00f9ng trung t\u00e2m v\u00e0 h\u00edt th\u1edf s\u00e2u. Gi\u1eef trong 20 – 30 gi\u00e2y, sau \u0111\u00f3 h\u1ea1 ng\u01b0\u1eddi v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c kho\u1ea3ng 10 l\u1ea7n.<\/p>\n
T\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t<\/i><\/b><\/p>\n
Qu\u1ef3 tr\u00ean c\u1ea3 hai ch\u00e2n v\u00e0 hai tay, \u0111\u1ea7u g\u1ed1i m\u1edf r\u1ed9ng b\u1eb1ng h\u00f4ng, c\u00e1c ng\u00f3n tay x\u00f2e r\u1ed9ng. H\u00edt v\u00e0o, d\u1ed3n l\u1ef1c \u0111\u1ec1u v\u00e0o b\u00e0n tay v\u00e0 n\u00e2ng \u0111\u1ea7u g\u1ed1i l\u00ean kh\u1ecfi s\u00e0n. Sau \u0111\u00f3 t\u1eeb t\u1eeb du\u1ed7i th\u1eb3ng ch\u00e2n, nh\u00f3n ch\u00e2n l\u00ean, g\u00f3t ch\u00e2n n\u00e2ng l\u00ean kh\u1ecfi m\u1eb7t s\u00e0n. K\u00e9o c\u0103ng ch\u00e2n v\u00e0 l\u01b0ng cao nh\u1ea5t c\u00f3 th\u1ec3, \u0111\u1ed3ng th\u1eddi \u0111\u1eb7t \u0111\u1ea7u v\u00e0o gi\u1eefa c\u00e1nh tay t\u1ea1o th\u00e0nh t\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t. B\u1ea1n nh\u1eafm m\u1eaft v\u00e0 h\u00edt th\u1edf \u0111\u1ec1u, gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong 1 – 3 ph\u00fat v\u00e0 tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/p>\n
T\u01b0 th\u1ebf con l\u1ea1c \u0111\u00e0<\/b><\/i><\/p>\n
B\u1eaft \u0111\u1ea7u \u1edf v\u1ecb tr\u00ed ng\u1ed3i tr\u00ean g\u00f3t ch\u00e2n.\u200f Nghi\u00eang m\u00ecnh qua ph\u1ea3i, d\u00f9ng tay ph\u1ea3i n\u1eafm v\u00e0o l\u00f2ng b\u00e0n ch\u00e2n ph\u1ea3i, sau \u0111\u00f3 th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 v\u1edbi b\u00ean tr\u00e1i, r\u1ed3i ng\u1eeda \u0111\u1ea7u ra sau. C\u1ed1 g\u1eafng gi\u1eef th\u1eb3ng tay v\u00e0 \u0111\u1ed5 d\u1ed3n l\u1ef1c v\u00e0o c\u00e1nh tay, \u0111\u1ed3ng th\u1eddi r\u01b0\u1edbn ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc sao cho b\u1eafp \u0111\u00f9i vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n 1 g\u00f3c 90 \u0111\u1ed9. Gi\u1eef t\u01b0 th\u1ebf 10 – 20 gi\u00e2y r\u1ed3i tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n
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\n $\"M\u1ed9t$ \n <\/div>
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C\u00e1c b\u00e0i t\u1eadp yoga nh\u1eb9 nh\u00e0ng \u0111\u01b0\u1ee3c xem l\u00e0 \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi b\u1ecb r\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft t\u1ed1.<\/p>\n<\/figcaption><\/figure>\n
3. L\u01b0u \u00fd khi t\u1eadp luy\u1ec7n \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi r\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft t\u1ed1<\/h2>\n
Ng\u01b0\u1eddi b\u1ecb r\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft t\u1ed1 c\u1ea7n l\u01b0u \u00fd m\u1ed9t s\u1ed1 \u0111i\u1ec1u sau \u0111\u00e2y \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o t\u1eadp luy\u1ec7n \u0111\u00fang c\u00e1ch v\u00e0 hi\u1ec7u qu\u1ea3:<\/p>\n
– L\u1ef1a ch\u1ecdn kh\u00f4ng gian v\u00e0 th\u1eddi \u0111i\u1ec3m t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p nh\u1eb1m h\u1ea1n ch\u1ebf nh\u1eefng \u1ea3nh h\u01b0\u1edfng t\u1eeb m\u00f4i tr\u01b0\u1eddng, nhi\u1ec7t \u0111\u1ed9, \u0111\u1ed9 \u1ea9m\u2026 V\u00ed d\u1ee5, \u0111\u1ed1i v\u1edbi c\u00e1c h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n ngo\u00e0i tr\u1eddi, n\u00ean \u01b0u ti\u00ean t\u1eadp bu\u1ed5i s\u00e1ng ho\u1eb7c chi\u1ec1u t\u1ed1i khi th\u1eddi ti\u1ebft th\u00edch h\u1ee3p. \u0110\u1ed1i v\u1edbi c\u00e1c b\u00e0i t\u1eadp trong nh\u00e0 nh\u01b0 yoga, n\u00ean t\u1eadp trong ph\u00f2ng tho\u00e1ng kh\u00ed, y\u00ean t\u0129nh.<\/p>\n
– Tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 v\u1ec1 h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n c\u0169ng nh\u01b0 th\u1eddi gian t\u1eadp ph\u00f9 h\u1ee3p \u0111\u1ed1i v\u1edbi m\u1ed7i ng\u01b0\u1eddi. Th\u00f4ng th\u01b0\u1eddng, b\u1ea1n n\u00ean t\u1eadp luy\u1ec7n \u00edt nh\u1ea5t 30 ph\u00fat m\u1ed7i ng\u00e0y, 5 ng\u00e0y m\u1ed7i tu\u1ea7n v\u1edbi c\u00e1c b\u00e0i t\u1eadp c\u00f3 c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i, nh\u1eb9 nh\u00e0ng. Kh\u00f4ng t\u1eadp khi c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi, qu\u00e1 s\u1ee9c.<\/p>\n
– \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u tham gia t\u1eadp yoga hay khi\u00eau v\u0169, c\u1ea7n t\u1eadp d\u01b0\u1edbi s\u1ef1 h\u01b0\u1edbng d\u1eabn c\u1ee7a hu\u1ea5n luy\u1ec7n vi\u00ean \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o t\u1eadp \u0111\u00fang k\u1ef9 thu\u1eadt, tr\u00e1nh g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng<\/a> do t\u1eadp sai.<\/p>\n
– Lu\u00f4n l\u1eafng nghe c\u01a1 th\u1ec3 trong qu\u00e1 tr\u00ecnh t\u1eadp b\u1edfi m\u1ed7i ng\u01b0\u1eddi l\u00e0 m\u1ed9t c\u00e1 th\u1ec3 kh\u00e1c bi\u1ec7t, kh\u00f4ng ai gi\u1ed1ng ai. Vi\u1ec7c c\u1ed1 g\u1eafng t\u1eadp luy\u1ec7n theo c\u01b0\u1eddng \u0111\u1ed9 kh\u00f4ng ph\u00f9 h\u1ee3p s\u1ebd g\u00e2y ph\u1ea3n t\u00e1c d\u1ee5ng, th\u1eadm ch\u00ed h\u1ea1i cho s\u1ee9c kh\u1ecfe.<\/p>\n
M\u1eddi b\u1ea1n \u0111\u1ecdc xem ti\u1ebfp video:<\/h3>\n
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Ph\u1ee5 n\u1eef ti\u1ec1n m\u00e3n kinh c\u1ea7n bi\u1ebft: 4 y\u1ebfu t\u1ed1 ch\u00ednh g\u00e2y gi\u1ea3m ham mu\u1ed1n t\u00ecnh d\u1ee5c.<\/p>\n<\/p><\/div>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
1. Vai tr\u00f2 c\u1ee7a t\u1eadp luy\u1ec7n \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi r\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft t\u1ed1 N\u1ed9i dung 1. Vai tr\u00f2 c\u1ee7a t\u1eadp luy\u1ec7n \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi r\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft t\u1ed1 2. C\u00e1c b\u00e0i t\u1eadp gi\u00fap c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng r\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft t\u1ed1 3. L\u01b0u \u00fd khi t\u1eadp luy\u1ec7n \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi r\u1ed1i lo\u1ea1n […]<\/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-906","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/906","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=906"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/906\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=906"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}