{"id":9809,"date":"2021-04-09T15:05:30","date_gmt":"2021-04-09T08:05:30","guid":{"rendered":"https:\/\/illume-emag.com\/?p=9809"},"modified":"2021-04-09T15:05:30","modified_gmt":"2021-04-09T08:05:30","slug":"cac-bai-tap-giup-nang-huu-xuong-quai-xanh-goi-cam","status":"publish","type":"post","link":"https:\/\/lavyon.com\/vi\/cac-bai-tap-giup-nang-huu-xuong-quai-xanh-goi-cam\/","title":{"rendered":"C\u00e1c b\u00e0i t\u1eadp gi\u00fap n\u00e0ng s\u1edf h\u1eefu x\u01b0\u01a1ng quai xanh g\u1ee3i c\u1ea3m"},"content":{"rendered":"
\n

\u0110a s\u1ed1 ph\u1ee5 n\u1eef tr\u00ean kh\u1eafp h\u00e0nh tinh \u0111\u1ec1u bi\u1ebft x\u01b0\u01a1ng quai xanh mang l\u1ea1i d\u00e1ng v\u1ebb y\u00eau ki\u1ec1u v\u00e0 g\u1ee3i c\u1ea3m. V\u1eady n\u00ean \u0111\u00e3 bao gi\u1edd b\u1ea1n \u0111\u1ee9ng tr\u01b0\u1edbc g\u01b0\u01a1ng v\u00e0 \u01b0\u1edbc ao s\u1edf h\u1eefu m\u1ed9t ph\u1ea7n x\u01b0\u01a1ng quai xanh quy\u1ebfn r\u0169 h\u01a1n ch\u01b0a? N\u1ebfu b\u1ea1n kh\u00f4ng s\u1edf h\u1eefu x\u01b0\u01a1ng quai xanh nh\u01b0 \u00fd mu\u1ed1n, c\u0169ng kh\u00f4ng v\u1ea5n \u0111\u1ec1 g\u00ec. H\u00e3y c\u00f9ng ELLE tham kh\u1ea3o nh\u1eefng b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng h\u1eefu \u00edch sau.<\/p>\n

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Mang n\u00e9t \u0111\u1eb9p cu\u1ed1n h\u00fat \u0111\u1ebfn kh\u00f3 c\u01b0\u1ee1ng nh\u1edd v\u00e0o c\u00e1c \u0111\u1ed9ng t\u00e1c l\u00e0m l\u1ed9 r\u00f5 x\u01b0\u01a1ng quai xanh. \u1ea2nh: Unsplash.<\/figcaption><\/figure>\n

TH\u1ec2 D\u1ee4C TO\u00c0N TH\u00c2N<\/h2>\n

\u0110\u1ec3 ph\u1ea5n \u0111\u1ea5u \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau, vi\u1ec7c \u0111\u1ea7u ti\u00ean c\u00e1c n\u00e0ng c\u1ea7n l\u00e0m l\u00e0 ph\u1ea3i gi\u1ea3m c\u00e2n gi\u1eef d\u00e1ng gi\u00fap c\u01a1 th\u1ec3 s\u0103n ch\u1eafc h\u01a1n. B\u1edfi s\u1edf h\u1eefu th\u00e2n h\u00ecnh thon g\u1ecdn s\u1ebd d\u1ec5 gi\u00fap ph\u1ea7n x\u01b0\u01a1ng l\u1ed9 r\u00f5 h\u01a1n. M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp to\u00e0n th\u00e2n nh\u01b0 ch\u1ea1y b\u1ed9, b\u01a1i l\u1ed9i, nh\u1ea3y d\u00e2y, yoga,\u2026 t\u1ea5t c\u1ea3 \u0111\u1ec1u l\u00e0 b\u00ed quy\u1ebft mang l\u1ea1i v\u00f3c d\u00e1ng l\u00fd t\u01b0\u1edfng cho b\u1ea1n. B\u00ean c\u1ea1nh \u0111\u00f3, c\u00e1c n\u00e0ng \u0111\u1eebng qu\u00ean tham kh\u1ea3o v\u00e0 \u00e1p d\u1ee5ng\u00a0th\u01b0c \u0111\u01a1n \u0103n ki\u00eang\u00a0khoa h\u1ecdc \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 kho\u1ebb \u0111\u1eb9p h\u01a1n.<\/p>\n

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V\u1eadn \u0111\u1ed9ng to\u00e0n th\u00e2n \u0111\u1ec3 gi\u1eef g\u00ecn v\u00f3c d\u00e1ng m\u1ea3nh mai. \u1ea2nh: Pexels.<\/figcaption><\/figure>\n

C\u00c1C \u0110\u1ed8NG T\u00c1C D\u00c0NH CHO C\u1ed4 V\u00c0 NG\u1ef0C<\/h2>\n

Ng\u1ed3i l\u00e0m vi\u1ec7c tr\u01b0\u1edbc m\u00e1y t\u00ednh h\u00e0ng gi\u1edd s\u1ebd d\u1ec5 khi\u1ebfn c\u1ed5 b\u1ecb \u0111au th\u1eaft v\u00e0 c\u00f2n l\u00e0m g\u00f9 l\u01b0ng. Do \u0111\u00f3, vi\u1ec7c luy\u1ec7n t\u1eadp th\u01b0\u1eddng xuy\u00ean l\u00e0 th\u00f3i quen h\u1eefu \u00edch gi\u00fap n\u00e0ng c\u1ea3i thi\u1ec7n v\u1ea5n \u0111\u1ec1 \u0111au m\u1ecfi v\u00e0 c\u00f2n nhanh ch\u00f3ng l\u00e0m n\u1ed5i b\u1eadt l\u00ean ph\u1ea7n x\u01b0\u01a1ng quai xanh c\u1ee7a m\u00ecnh.<\/p>\n

\"\"
C\u00e1c b\u00e0i t\u1eadp d\u00e0nh cho c\u1ed5 v\u00e0 ng\u1ef1c gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n m\u1ee1 th\u1eeba xung quanh x\u01b0\u01a1ng \u0111\u00f2n. \u1ea2nh: Unsplash.<\/figcaption><\/figure>\n

N\u00c2NG C\u01a0 NG\u1ef0C<\/h3>\n

\u0110\u1ea7u ti\u00ean, ng\u1ed3i x\u1ebfp b\u1eb1ng tr\u00ean th\u1ea3m. N\u00e2ng c\u1ea3 hai vai l\u00ean \u0111\u1ec3 x\u01b0\u01a1ng quai xanh nh\u00f4 ra. H\u00e3y gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong 5 gi\u00e2y r\u1ed3i th\u1ea3 l\u1ecfng. Li\u00ean t\u1ee5c th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c t\u1eeb 8-10 l\u1ea7n.<\/p>\n

XOAY B\u1ea2 VAI<\/h3>\n

Trong t\u01b0 th\u1ebf gi\u1eef y\u00ean c\u00e1nh tay kh\u00f4ng di chuy\u1ec3n v\u00e0 xoay b\u1ea3 vai h\u01b0\u1edbng v\u1ec1 ph\u00eda sau theo v\u00f2ng tr\u00f2n. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c 10-15 l\u1ea7n v\u00e0 ti\u1ebfp t\u1ee5c xoay theo chi\u1ec1u ng\u01b0\u1ee3c l\u1ea1i 15 l\u1ea7n.<\/p>\n

K\u00c9O GI\u00c3N C\u01a0 B\u1eaeP TAY<\/h3>\n

Ngo\u00e0i vi\u1ec7c gi\u00fap c\u0103ng gi\u00e3n c\u01a1 v\u00f9ng l\u01b0ng, vai, b\u1eafp tay sau hi\u1ec7u qu\u1ea3 th\u00ec b\u00e0i t\u1eadp n\u00e0y c\u0169ng l\u00e0m th\u01b0 gi\u00e3n c\u01a1 b\u1ee5ng. Kh\u1ea3 n\u0103ng l\u00e0m l\u1ed9 x\u01b0\u01a1ng quai xanh s\u1ebd kh\u1ea3 quan khi b\u1ea1n ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c sau:<\/p>\n

    \n
  • \u0110\u1ee9ng th\u1eb3ng, ch\u00e2n m\u1edf r\u1ed9ng v\u00e0 \u0111\u01b0a c\u00e1nh tay l\u00ean.<\/li>\n
  • G\u1eadp ph\u1ea3i khu\u1ef7u tay l\u1ea1i v\u00e0 d\u00f9ng b\u00e0n tay n\u00e0y \u0111\u1ec3 gi\u1eef khu\u1ef7u tay b\u00ean kia.<\/li>\n
  • R\u1ed3i nh\u1eb9 nh\u00e0ng k\u00e9o m\u1ed9t khu\u1ef7u tay v\u1ec1 ph\u00eda \u0111\u1ea7u.<\/li>\n
  • Gi\u1eef v\u1ecb tr\u00ed t\u1eeb 15-20 gi\u00e2y v\u00e0 \u0111\u1ed5i b\u00ean<\/li>\n<\/ul>\n

    XOAY KHU\u1ef6U TAY<\/h3>\n

    Tr\u01b0\u1edbc h\u1ebft, \u0111\u1eb7t hai tay l\u00ean vai. B\u1eaft \u0111\u1ea7u xoay khu\u1ef7u tay theo h\u01b0\u1edbng v\u00f2ng tr\u00f2n 10-15 l\u1ea7n. B\u00ean c\u1ea1nh \u0111\u00f3, c\u00e1c n\u00e0ng \u0111\u1eebng qu\u00ean gi\u1eef th\u1eb3ng l\u01b0ng khi th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y.<\/p>\n

    \u0110\u1ea8Y C\u01a0 NG\u1ef0C<\/h3>\n

    D\u00f9ng l\u1ef1c \u0111\u1ea9y c\u01a1 ng\u1ef1c v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u0111\u1ebfn khi l\u1ed9 r\u00f5 x\u01b0\u01a1ng quai xanh v\u00e0 gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y trong 5 gi\u00e2y. Sau \u0111\u00f3 th\u1ea3 l\u1ecfng ng\u01b0\u1eddi v\u00e0 l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c 8-10 l\u1ea7n.<\/p>\n

    \u00c1P D\u1ee4NG C\u00c1C B\u00c0I LUY\u1ec6N T\u1eacP N\u00c2NG CAO<\/h2>\n

    L\u00e0 m\u1ed9t c\u00f4 g\u00e1i y\u00eau th\u1ec3 h\u00ecnh, vi\u1ec7c luy\u1ec7n t\u1eadp v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao \u0111\u00e3 kh\u00f4ng c\u00f2n qu\u00e1 xa l\u1ea1 v\u1edbi b\u1ea1n. Nh\u1eefng b\u00e0i t\u1eadp n\u1eb7ng s\u1ebd gi\u00fap t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd \u0111\u1ebfn c\u00e1c v\u00f9ng c\u01a1 c\u0169ng nh\u01b0 d\u1ec5 d\u00e0ng xo\u00e1 tan ph\u1ea7n m\u1ee1 th\u1eeba xung quanh x\u01b0\u01a1ng quai xanh. V\u1edbi ph\u01b0\u01a1ng ph\u00e1p luy\u1ec7n t\u1eadp n\u00e0y, \u0111\u00f4i l\u00fac b\u1ea1n c\u1ea7n k\u1ebft h\u1ee3p t\u1ea1 tay \u0111\u1ec3 d\u1ec5 th\u1ef1c hi\u1ec7n h\u01a1n.<\/p>\n

    \"\"
    K\u1ebft h\u1ee3p c\u00f9ng c\u00e1c b\u00e0i t\u1eadp n\u00e2ng cao nhanh ch\u00f3ng gi\u00fap b\u1ea1n s\u1edf h\u1eefu \u201cv\u0169 kh\u00ed\u201d quy\u1ebfn r\u0169. \u1ea2nh: Unsplash.<\/figcaption><\/figure>\n

    CH\u1ed0NG \u0110\u1ea8Y<\/h3>\n

    \u0110\u00e2y \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t\u00a0\u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n\u00a0m\u00e0 l\u1ea1i mang r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch, nh\u1eb1m\u00a0c\u1ea3i thi\u1ec7n c\u00e1c kh\u1ed1i c\u01a1 v\u00e0 s\u1ee9c kh\u1ecfe tim m\u1ea1ch. \u0110\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp ch\u1ed1ng \u0111\u1ea9y d\u1ec5 d\u00e0ng, b\u1ea1n h\u00e3y n\u1eb1m s\u1ea5p r\u1ed3i n\u00e2ng \u0111\u00f9i v\u00e0 hai \u0111\u1ea7u g\u1ed1i \u0111\u1eb7t l\u00ean s\u00e0n. Sau \u0111\u00f3 b\u1eaft ch\u00e9o hai ch\u00e2n v\u00e0 ch\u1ed1ng hai tay \u1edf b\u00ean ng\u1ef1c. D\u00f9ng s\u1ee9c n\u00e2ng c\u01a1 ng\u1ef1c v\u00e0 h\u1ea1 xu\u1ed1ng th\u1eadt ch\u1eadm. Li\u00ean t\u1ee5c l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c 15-20 l\u1ea7n.<\/p>\n

    B\u00c0I T\u1eacP C\u0102NG C\u01a0 NG\u1ef0C<\/h3>\n

    K\u1ebft h\u1ee3p s\u1eed d\u1ee5ng t\u1ea1 s\u1ebd gi\u00fap th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp tr\u1edf n\u00ean hi\u1ec7u qu\u1ea3 h\u01a1n. Tr\u01b0\u1edbc ti\u00ean, n\u1eb1m ng\u1eeda v\u00e0 d\u00f9ng tay c\u1ea7m t\u1ea1 song song v\u1edbi ng\u1ef1c. \u0110\u1eb7t hai tay v\u00e0o v\u1ecb tr\u00ed hai b\u00ean ng\u1ef1c sao cho khu\u1ef7u tay h\u01b0\u1edbng ra ph\u00eda ngo\u00e0i. T\u1eeb t\u1eeb n\u00e2ng tay l\u00ean cao, \u0111\u1ed3ng th\u1eddi v\u1eabn gi\u1eef cho khu\u1ef7u tay cong nh\u1eb9. H\u00e3y gi\u1eef nguy\u00ean t\u01b0 th\u1ebf 2 gi\u00e2y r\u1ed3i \u0111\u01b0a tay v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u. T\u01b0\u01a1ng t\u1ef1 l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c 12-15 l\u1ea7n.<\/p>\n

    \u00a0Ngu\u1ed1n: ELLE<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    \u0110a s\u1ed1 ph\u1ee5 n\u1eef tr\u00ean kh\u1eafp h\u00e0nh tinh \u0111\u1ec1u bi\u1ebft x\u01b0\u01a1ng quai xanh mang l\u1ea1i d\u00e1ng v\u1ebb y\u00eau ki\u1ec1u v\u00e0 g\u1ee3i c\u1ea3m. V\u1eady n\u00ean \u0111\u00e3 bao gi\u1edd b\u1ea1n \u0111\u1ee9ng tr\u01b0\u1edbc g\u01b0\u01a1ng v\u00e0 \u01b0\u1edbc ao s\u1edf h\u1eefu m\u1ed9t ph\u1ea7n x\u01b0\u01a1ng quai xanh quy\u1ebfn r\u0169 h\u01a1n ch\u01b0a? N\u1ebfu b\u1ea1n kh\u00f4ng s\u1edf h\u1eefu x\u01b0\u01a1ng quai xanh nh\u01b0 \u00fd […]<\/p>\n","protected":false},"author":2,"featured_media":9813,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[763],"tags":[],"class_list":{"0":"post-9809","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-event"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/9809","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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/comments?post=9809"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/9809\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media\/9813"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media?parent=9809"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/categories?post=9809"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/tags?post=9809"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}