{"id":83859,"date":"2024-02-21T23:45:54","date_gmt":"2024-02-22T07:45:54","guid":{"rendered":"https:\/\/lavyon.com\/?p=83859"},"modified":"2024-02-21T23:48:02","modified_gmt":"2024-02-22T07:48:02","slug":"5-bai-tap-yoga-thanh-loc-co-the-sau-tet","status":"publish","type":"post","link":"https:\/\/lavyon.com\/vi\/5-bai-tap-yoga-thanh-loc-co-the-sau-tet\/","title":{"rendered":"5 B\u00e0i t\u1eadp Yoga thanh l\u1ecdc c\u01a1 th\u1ec3 sau T\u1ebft"},"content":{"rendered":"

M\u1ed7i t\u01b0 th\u1ebf t\u1eadp trong Yoga<\/a> \u0111\u1ec1u c\u00f3 nh\u1eefng t\u00e1c d\u1ee5ng kh\u00e1c nhau v\u00e0 \u0111em l\u1ea1i nh\u1eefng l\u1ee3i \u00edch kh\u00e1c nhau cho c\u01a1 th\u1ec3. C\u00e1c b\u00e0i t\u1eadp Yoga sau \u0111\u00e2y s\u1ebd gi\u00fap th\u1ea3i \u0111\u1ed9c v\u00e0 cung c\u1ea5p nhi\u1ec1u oxy cho c\u01a1 th\u1ec3. B\u00ean c\u1ea1nh \u0111\u00f3, c\u00f2n gi\u1ea3i ph\u00f3ng c\u00e1c ch\u1ea5t \u0111\u1ed9c trong c\u01a1 th\u1ec3. Sau \u0111\u00e2y l\u00e0 5 b\u00e0i t\u1eadp Yoga gi\u00fap thanh l\u1ecdc c\u01a1 th\u1ec3 sau T\u1ebft<\/a>:<\/strong><\/em><\/p>\n

T\u01b0 th\u1ebf Ch\u00f3 Ba Ch\u00e2n (Adhomukha Svanasana)<\/strong><\/h4>\n

\u0110\u00e2y l\u00e0 m\u1ed9t t\u01b0 th\u1ebf c\u00f3 t\u00e1c d\u1ee5ng s\u1ebd k\u00edch th\u00edch l\u01b0u th\u00f4ng m\u00e1u \u0111\u1ebfn c\u00e1c c\u01a1 quan trong c\u01a1 th\u1ec3.<\/p>\n

\"Yoga\"
T\u01b0 th\u1ebf Yoga Ch\u00f3 Ba Ch\u00e2n<\/figcaption><\/figure>\n

C\u00e1ch th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf Yoga:<\/em><\/strong><\/p>\n

– \u0110\u1ea7u ti\u00ean, b\u1ea1n qu\u1ef3 xu\u1ed1ng s\u00e0n, \u0111\u1ea7u g\u1ed1i ch\u1ea1m s\u00e0n.<\/p>\n

– T\u1eeb t\u1eeb n\u00e2ng ng\u01b0\u1eddi l\u00ean b\u1eb1ng c\u00e1ch ch\u1ed1ng hai tay l\u00ean ph\u00eda tr\u01b0\u1edbc, hai ch\u00e2n du\u1ed7i th\u1eb3ng ra \u0111\u1eb1ng sau, m\u00f4ng cao h\u01a1n \u0111\u1ea7u, t\u1ea1o th\u00e0nh t\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t.<\/p>\n

– Gi\u1eef vai song song v\u1edbi s\u00e0n nh\u00e0, n\u00e2ng ch\u00e2n ph\u1ea3i l\u00ean. Sau 5 nh\u1ecbp h\u00edt th\u1edf s\u00e2u, h\u1ea1 th\u1ea5p ch\u00e2n v\u1ec1 v\u1ecb tr\u00ed c\u0169 v\u00e0 l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c v\u1edbi ch\u00e2n b\u00ean tr\u00e1i.<\/p>\n

T\u01b0 th\u1ebf C\u00e2y Cung (Dhanurasana)<\/strong><\/h4>\n

T\u01b0 th\u1ebf n\u00e0y gi\u00fap cho l\u1ed3ng ng\u1ef1c \u0111\u01b0\u1ee3c gi\u00e3n n\u1edf, c\u01a1 ho\u00e0nh, c\u01a1 vai, kh\u1edbp vai \u0111\u1ec1u \u0111\u01b0\u1ee3c m\u1edf r\u1ed9ng. \u0110\u00e2y l\u00e0 m\u1ed9t t\u01b0 th\u1ebf gi\u00fap c\u00e1i thi\u1ec7n t\u00ecnh tr\u1ea1ng h\u00f4 h\u1ea5p v\u00e0 gi\u1ea3m \u0111i c\u0103ng th\u1eb3ng, lo \u00e2u,\u2026B\u00ean c\u1ea1nh \u0111\u00f3, t\u01b0 th\u1ebf n\u00e0y c\u00f2n gi\u00fap t\u0103ng l\u01b0\u1ee3ng m\u00e1u tu\u1ea7n ho\u00e0n trong c\u01a1 th\u1ec3, \u0111\u01b0a nhi\u1ec1u oxy v\u00e0o h\u01a1n v\u00e0 th\u1ea3i cacbon.<\/p>\n

\"\"
T\u01b0 th\u1ebf Yoga C\u00e2y Cung<\/figcaption><\/figure>\n

C\u00e1ch th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf Yoga:<\/em><\/strong><\/p>\n

– N\u1eb1m \u00fap ng\u01b0\u1eddi tr\u00ean s\u00e0n nh\u00e0, hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai, hai tay \u0111\u01b0a v\u1ec1 ph\u00eda tr\u01b0\u1edbc, h\u00edt m\u1ed9t h\u01a1i th\u1eadt s\u00e2u, k\u00e9o c\u0103ng ng\u01b0\u1eddi.<\/p>\n

– T\u1eeb \u0111\u00e2y, th\u1edf ra \u0111\u1ec3 g\u1eadp g\u1ed1i v\u00e0 \u0111\u01b0a tay ra sau n\u1eafm l\u1ea5y c\u1ed5 ch\u00e2n.<\/p>\n

– H\u00edt v\u00e0o, k\u00e9o x\u01b0\u01a1ng \u1ee9c v\u1ec1 tr\u01b0\u1edbc, n\u00e2ng ng\u1ef1c l\u00ean v\u00e0 \u0111\u1ea9y hai b\u1ea3 vai h\u01b0\u1edbng v\u00e0o nhau v\u00e0 ra sau khi k\u00e9o ch\u00e2n l\u00ean v\u00e0 ra sau, t\u1ea1o th\u00e0nh h\u00ecnh c\u00e2y cung.<\/p>\n

– Ti\u1ebfp t\u1ee5c h\u00edt th\u1edf s\u00e2u t\u1eeb 10-20 gi\u00e2y, \u0111\u1ea7u th\u1eb3ng h\u00e0ng v\u1edbi x\u01b0\u01a1ng s\u1ed1ng. Th\u1edf ra, nh\u1eb9 nh\u00e0ng h\u1ea1 ch\u00e2n v\u00e0 ng\u1ef1c xu\u1ed1ng. T\u1eeb t\u1eeb th\u1ea3 tay ra v\u00e0 n\u1eb1m th\u01b0 gi\u00e3n ho\u1eb7c tr\u1edf v\u1ec1 t\u01b0 th\u1ebf Em B\u00e9.<\/p>\n

T\u01b0 th\u1ebf G\u00f3c Nghi\u00eang M\u1ed9t B\u00ean (Utthita Parsvakonasana)<\/strong><\/h4>\n

\u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf gi\u00fap cho c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng c\u1ea3m nh\u1eadn l\u1ef1c \u00e9p nh\u1eb9 t\u1eeb b\u00ean ngo\u00e0i, do \u0111\u00f3 k\u00edch th\u00edch qu\u00e1 tr\u00ecnh \u0111\u00e0o th\u1ea3i \u0111\u1ed9c t\u1ed1.<\/p>\n

\"\"
T\u01b0 th\u1ebf G\u00f3c Nghi\u00eang M\u1ed9t B\u00ean<\/figcaption><\/figure>\n

C\u00e1ch th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf Yoga:<\/em><\/strong><\/p>\n

– \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n ch\u1ee5m g\u1ea7n nhau, g\u1eadp \u0111\u1ea7u g\u1ed1i, v\u00e0 gi\u1eef \u1edf t\u01b0 th\u1ebf ng\u1ed3i x\u1ed5m. V\u00f2ng tay ph\u1ea3i qua \u0111\u00f9i tr\u00e1i sao cho l\u00f2ng b\u00e0n tay ph\u1ea3i ch\u1ea1m xu\u1ed1ng ph\u1ea7n th\u1ea3m b\u00ean c\u1ea1nh ch\u00e2n tr\u00e1i.<\/p>\n

– V\u01b0\u01a1n tay tr\u00e1i h\u01b0\u1edbng l\u00ean tr\u1ea7n nh\u00e0, hai vai th\u1eb3ng h\u00e0ng, m\u1eaft nh\u00ecn theo tay \u0111ang gi\u01a1 l\u00ean cao. L\u00fac n\u00e0y v\u1eabn ph\u1ea3i gi\u1eef hai \u0111\u1ea7u g\u1ed1i song song.<\/p>\n

– D\u1ed3n tr\u1ecdng l\u01b0\u1ee3ng xu\u1ed1ng b\u00e0n ch\u00e2n, h\u00edt v\u00e0o \u0111\u1ed3ng th\u1eddi tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u. Th\u1edf ra v\u00e0 l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c v\u1edbi b\u00ean ph\u1ea3i.<\/p>\n

T\u01b0 th\u1ebf Xo\u1ea1c Ch\u00e2n C\u00fai M\u00ecnh V\u1ec1 Ph\u00eda Tr\u01b0\u1edbc (Prasarita Padottanasana)<\/strong><\/h4>\n

T\u01b0 th\u1ebf n\u00e0y gi\u00fap ch\u1ee9c n\u0103ng h\u00f4 h\u1ea5p c\u1ee7a c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n. Khi th\u1ef1c hi\u1ec7n ch\u00fang ta s\u1ebd c\u00f3 \u0111\u01b0\u1ee3c nh\u1eefng nh\u1ecbp h\u00edt th\u1edf s\u00e2u c\u0169ng gi\u00fap c\u01a1 th\u1ec3 th\u1ea3i carbon dioxide, axit lactic v\u00e0 c\u00e1c ch\u1ea5t \u0111\u1ed9c kh\u00e1c.<\/p>\n

\"\"
T\u01b0 th\u1ebf Yoga Xo\u1ea1c Ch\u00e2n C\u00fai M\u00ecnh V\u1ec1 Ph\u00eda Tr\u01b0\u1edbc<\/figcaption><\/figure>\n

C\u00e1ch th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf Yoga:<\/em><\/strong><\/p>\n

– \u0110\u1ea7u ti\u00ean, b\u1ea1n \u0111\u1ee9ng tr\u00ean th\u1ea3m v\u1edbi hai ch\u00e2n \u0111\u1ec3 ra b\u00ean ngo\u00e0i vai, sao cho hai ch\u00e2n song song nhau. K\u00e9o c\u0103ng c\u00e1c c\u01a1 b\u1eafp \u0111\u00f9i.<\/p>\n

– H\u00edt v\u00e0o, n\u00e2ng c\u00e1nh tay l\u00ean tr\u00ean \u0111\u1ea7u, \u0111\u1ed3ng th\u1eddi k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng c\u1ee7a b\u1ea1n l\u00ean.<\/p>\n

– Duy tr\u00ec l\u01b0ng th\u1eb3ng nh\u01b0 v\u1eady, th\u1edf ra v\u00e0 nghi\u00eang v\u1ec1 ph\u00eda tr\u01b0\u1edbc h\u00f4ng cho \u0111\u1ebfn khi th\u00e2n song song v\u1edbi s\u00e0n nh\u00e0, nh\u1ea5n ng\u00f3n tay ho\u1eb7c b\u00e0n tay l\u00ean s\u00e0n. L\u00fac n\u00e0y b\u1ea1n m\u1edf r\u1ed9ng c\u00e1nh tay ho\u00e0n to\u00e0n, ch\u00e2n u\u1ed1n cong v\u00e0o trong.<\/p>\n

– H\u00edt v\u00e0o m\u1ed9t l\u1ea7n n\u1eefa \u0111\u1ec3 k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng, nh\u1ea5c \u0111\u1ea7u l\u00ean, v\u01b0\u01a1n cao c\u1ed5 v\u00e0 nh\u00ecn l\u00ean. Th\u1edf ra, u\u1ed1n cong khu\u1ef7u tay, h\u1ea1 th\u1ea5p th\u00e2n v\u00e0 \u0111\u1ec9nh \u0111\u1ea7u xu\u1ed1ng ph\u00eda s\u00e0n nh\u00e0.<\/p>\n

– Gi\u1eef t\u01b0 th\u1ebf 30-60 gi\u00e2y tr\u01b0\u1edbc khi k\u1ebft th\u00fac \u0111\u1ed9ng t\u00e1c.<\/p>\n

T\u01b0 th\u1ebf N\u1eb1m G\u00e1c Ch\u00e2n L\u00ean T\u01b0\u1eddng (Wall legs up)<\/strong><\/h4>\n

\u0110\u00e2y l\u00e0 m\u1ed9t t\u01b0 th\u1ebf tuy \u0111\u01a1n gi\u1ea3n nh\u01b0ng l\u1ea1i c\u00f3 t\u00e1c d\u1ee5ng r\u1ea5t l\u1edbn trong qu\u00e1 tr\u00ecnh b\u01a1m m\u00e1u v\u1ec1 n\u00e3o hi\u1ec7u qu\u1ea3, \u0111\u1ea3m b\u1ea3o ho\u1ea1t \u0111\u1ed9ng c\u1ee7a h\u1ec7 th\u1ea7n kinh l\u1eabn th\u1ec3 ch\u1ea5t gi\u00fap b\u00e0i \u0111\u00e0o th\u1ea3i \u0111\u1ed9c t\u1ed1, \u0111\u00e1nh bay c\u00e1c ch\u1ee9ng ng\u00e1p ng\u1ee7, kh\u00f3 th\u1edf v\u00e0 \u0111au \u0111\u1ea7u.<\/p>\n

\"\"
T\u01b0 th\u1ebf Yoga N\u1eb1m G\u00e1c Ch\u00e2n L\u00ean T\u01b0\u1eddng<\/figcaption><\/figure>\n

C\u00e1ch th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf Yoga<\/a>:<\/em><\/strong><\/p>\n

-N\u1eb1m tr\u00ean gi\u01b0\u1eddng ho\u1eb7c tr\u00ean \u0111\u1ec7m t\u1eadp k\u00ea s\u00e1t c\u1ea1nh t\u01b0\u1eddng, c\u1ed1 g\u1eafng \u0111\u1ec3 m\u00f4ng \u00e1p s\u00e1t v\u00e0o t\u01b0\u1eddng c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t, h\u01b0\u1edbng m\u1eb7t ra ngo\u00e0i.<\/p>\n

-G\u00e1c ch\u00e2n l\u00ean t\u01b0\u1eddng, \u0111i\u1ec1u ch\u1ec9nh t\u01b0 th\u1ebf sao cho c\u01a1 th\u1ec3 n\u1eb1m vu\u00f4ng g\u00f3c v\u1edbi t\u01b0\u1eddng, ch\u00e2n \u00e1p ch\u1eb7t v\u00e0o t\u01b0\u1eddng, hai tay \u0111\u1ec3 xu\u00f4i d\u1ecdc theo th\u00e2n, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng l\u00ean ho\u1eb7c xu\u1ed1ng d\u01b0\u1edbi \u0111\u1ec1u \u0111\u01b0\u1ee3c.<\/p>\n

-B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 g\u00e1c ch\u00e2n l\u00ean gh\u1ebf, hay \u0111\u1ec7m d\u01b0\u1edbi l\u01b0ng m\u1ed9t chi\u1ebfc ch\u0103n, m\u1ed9t chi\u1ebfc g\u1ed1i d\u01b0\u1edbi \u0111\u1ea7u n\u1ebfu n\u1ec1n nh\u00e0 c\u1ee9ng.<\/p>\n

-Nh\u1eafm m\u1eaft, t\u1eadp trung t\u00e2m tr\u00ed v\u00e0o vi\u1ec7c th\u1edf ch\u1eadm. H\u00edt v\u00e0o th\u1edf ra \u0111\u1ec1u \u0111\u1eb7n. Th\u1ef1c hi\u1ec7n kho\u1ea3ng t\u1eeb 10 \u2013 15 ph\u00fat.<\/p>\n","protected":false},"excerpt":{"rendered":"

M\u1ed7i t\u01b0 th\u1ebf t\u1eadp trong Yoga \u0111\u1ec1u c\u00f3 nh\u1eefng t\u00e1c d\u1ee5ng kh\u00e1c nhau v\u00e0 \u0111em l\u1ea1i nh\u1eefng l\u1ee3i \u00edch kh\u00e1c nhau cho c\u01a1 th\u1ec3. C\u00e1c b\u00e0i t\u1eadp Yoga sau \u0111\u00e2y s\u1ebd gi\u00fap th\u1ea3i \u0111\u1ed9c v\u00e0 cung c\u1ea5p nhi\u1ec1u oxy cho c\u01a1 th\u1ec3. B\u00ean c\u1ea1nh \u0111\u00f3, c\u00f2n gi\u1ea3i ph\u00f3ng c\u00e1c ch\u1ea5t \u0111\u1ed9c trong c\u01a1 th\u1ec3. Sau […]<\/p>\n","protected":false},"author":9,"featured_media":83864,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13276,66],"tags":[16648,35064,35062,35063,35061,35059,35060,669],"class_list":{"0":"post-83859","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dep","8":"category-khoe","9":"tag-lavyon","10":"tag-thanh-loc","11":"tag-tu-the-cay-cung","12":"tag-tu-the-cho-ba-chan","13":"tag-tu-the-goc-nghieng-mot-ben","14":"tag-tu-the-nam-gac-chan-len-tuong","15":"tag-tu-the-xoac-chan-cui-minh-ve-phia-truoc","16":"tag-yoga"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/83859","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/comments?post=83859"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/83859\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media\/83864"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media?parent=83859"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/categories?post=83859"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/tags?post=83859"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}