{"id":2544171,"date":"2021-02-17T19:18:00","date_gmt":"2021-02-17T12:18:00","guid":{"rendered":"https:\/\/kill2.mmmaq.com\/?p=2544171"},"modified":"2021-04-06T18:58:14","modified_gmt":"2021-04-06T11:58:14","slug":"bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau","status":"publish","type":"post","link":"https:\/\/kill2.mmmaq.com/_res_0\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau\/","title":{"rendered":"10 b\u00e0i t\u1eadp yoga t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u"},"content":{"rendered":"<div id=\"attachment_2544176\" style=\"width: 1010px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-2544176\" decoding=\"async\" loading=\"lazy\" class=\"wp-image-2544176 size-full\" src=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau_324427688.jpg\" alt=\"b\u00e0i t\u1eadp yoga t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u\" width=\"1000\" height=\"668\" srcset=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau_324427688.jpg 1000w, https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau_324427688-768x513.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><p id=\"caption-attachment-2544176\" class=\"wp-caption-text\">B\u00e0i t\u1eadp yoga t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/p><\/div>\n<p>L\u1ee3i \u00edch c\u1ee7a yoga d\u01b0\u1eddng nh\u01b0 l\u00e0 v\u00f4 t\u1eadn. N\u1ebfu b\u1ea1n c\u00f3 th\u1ec3 <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/tiepthigiadinh.vn\/nghin-ly-do-ban-nen-tap-yoga-ngay-tu-hom-nay\/\" target=\"_blank\" rel=\"noopener noreferrer\">th\u1ef1c h\u00e0nh yoga<\/a><\/span> kho\u1ea3ng 3 l\u1ea7n m\u1ed7i tu\u1ea7n, m\u1ed7i l\u1ea7n t\u1eeb 20-45 ph\u00fat, b\u1ea1n s\u1ebd th\u1ea5y m\u00ecnh l\u1ed9t x\u00e1c t\u1eeb trong ra ngo\u00e0i. N\u1ed9i t\u00e2m b\u00ecnh y\u00ean, c\u01a1 th\u1ec3 ho\u1ea1t b\u00e1t.<\/p>\n<h2>5 \u0111i\u1ec1u c\u1ea7n l\u01b0u \u00fd tr\u01b0\u1edbc khi t\u1eadp yoga<\/h2>\n<p><strong>&#8211; M\u1eb7c qu\u1ea7n \u00e1o co gi\u00e3n:<\/strong> N\u00ean ch\u1ecdn qu\u1ea7n \u00e1o l\u00e0m t\u1eeb ch\u1ea5t li\u1ec7u d\u1ec5 th\u1edf, th\u1ea5m h\u00fat t\u1ed1t, n\u00ean m\u1eb7c \u00e1o bra th\u1ec3 thao \u0111\u1ec3 n\u00e2ng \u0111\u1ee1 v\u00e0 c\u1ed1 \u0111\u1ecbnh v\u00f2ng m\u1ed9t.<\/p>\n<p><strong>&#8211; Ch\u1ecdn th\u1ea3m kh\u00f4ng b\u1ecb tr\u01b0\u1ee3t:<\/strong> Th\u1ea3m tr\u01b0\u1ee3t ch\u00ednh l\u00e0 \u0111\u1ec7m l\u00f3t cho c\u00e1c c\u01a1 b\u1eafp, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 c\u1ed5 tay v\u00e0 \u0111\u1ea7u g\u1ed1i. M\u1ed9t chi\u1ebfc th\u1ea3m ch\u1ed1ng tr\u01b0\u1ee3t gi\u00fap b\u1ea1n v\u1eadn \u0111\u1ed9ng tho\u1ea3i m\u00e1i m\u00e0 kh\u00f4ng c\u1ea7n lo l\u1eafng th\u1ea3m b\u1ecb x\u00ea d\u1ecbch. B\u1ea1n c\u0169ng n\u00ean v\u1ec7 sinh th\u1ea3m th\u01b0\u1eddng xuy\u00ean \u0111\u1ec3 duy tr\u00ec l\u1ef1c b\u00e1m v\u00e0 ng\u0103n ng\u1eeba m\u00f9i h\u00f4i.<\/p>\n<p><strong>&#8211; U\u1ed1ng n\u01b0\u1edbc tr\u01b0\u1edbc v\u00e0 sau khi t\u1eadp:<\/strong> \u0110\u1eebng \u0111\u1ec3 c\u01a1 th\u1ec3 m\u1ea5t n\u01b0\u1edbc, nh\u01b0ng c\u0169ng kh\u00f4ng n\u00ean u\u1ed1ng trong th\u1eddi gian t\u1eadp. T\u1ed1t nh\u1ea5t v\u00e0o 1 gi\u1edd tr\u01b0\u1edbc khi t\u1eadp, b\u1ea1n h\u00e3y u\u1ed1ng t\u1eebng ng\u1eadm nh\u1ecf kho\u1ea3ng 500ml n\u01b0\u1edbc. U\u1ed1ng th\u00eam 600ml n\u01b0\u1edbc sau khi t\u1eadp xong \u0111\u1ec3 b\u00f9 \u0111\u1eafp l\u01b0\u1ee3ng n\u01b0\u1edbc hao h\u1ee5t.<\/p>\n<p><strong>&#8211; \u0102n nh\u1eb9 tr\u01b0\u1edbc khi t\u1eadp:<\/strong> N\u00ean tr\u00e1nh \u0103n trong v\u00f2ng 2-3 ti\u1ebfng tr\u01b0\u1edbc khi t\u1eadp, n\u1ebfu kh\u00f4ng c\u00e1c \u0111\u1ed9ng t\u00e1c yoga s\u1ebd khi\u1ebfn b\u1ee5ng b\u1ea1n kh\u00f3 ch\u1ecbu. N\u1ebfu th\u1ea5y \u0111\u00f3i, b\u1ea1n c\u00f3 th\u1ec3 \u0103n v\u1eb7t nh\u1eb9 v\u1edbi tr\u00e1i c\u00e2y, h\u1ea1nh nh\u00e2n, b\u00e1nh quy, c\u00e1c lo\u1ea1i b\u00e1nh protein b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng (sports bar).<\/p>\n<p><strong>&#8211; T\u1ef1 quan s\u00e1t c\u01a1 th\u1ec3:<\/strong> N\u1ebfu c\u00f3 th\u1ec3, h\u00e3y \u0111\u1eb7t m\u1ed9t t\u1ea5m g\u01b0\u01a1ng l\u1edbn n\u01a1i b\u1ea1n t\u1eadp luy\u1ec7n \u0111\u1ec3 c\u00f3 th\u1ec3 quan s\u00e1t xem t\u01b0 th\u1ebf c\u1ee7a m\u00ecnh l\u00e0m \u0111\u00e3 \u0111\u00fang hay ch\u01b0a, \u0111\u1ed3ng th\u1eddi ch\u1ec9nh s\u1eeda l\u1ea1i cho \u0111\u00fang.<\/p>\n<p><strong>&gt;&gt;&gt; B\u1ea1n c\u00f3 th\u1ec3 quan t\u00e2m:\u00a0<span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/kill2.mmmaq.com\/lam-dep\/meo-lam-dep\/4-bai-tap-yoga-don-gian-giup-nang-co-mat\/\" target=\"_blank\" rel=\"noopener noreferrer\">4 B\u00c0I T\u1eacP YOGA GI\u00daP N\u00c2NG C\u01a0 V\u00d9NG M\u1eb6T<\/a><\/span><\/strong><\/p>\n<h2>10 b\u00e0i t\u1eadp yoga c\u01a1 b\u1ea3n cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1ea1i nh\u00e0<\/h2>\n<p>Yoga c\u00f3 h\u01a1n 300 t\u01b0 th\u1ebf, nh\u01b0ng \u0111\u1ed1i v\u1edbi yoga t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi t\u1eadp, b\u1ea1n ch\u1ec9 c\u1ea7n th\u00e0nh th\u1ee5c 10 \u0111\u1ed9ng t\u00e1c yoga c\u01a1 b\u1ea3n cho ng\u01b0\u1eddi m\u1edbi t\u1eadp sau \u0111\u00e2y. Tuy \u0111\u01a1n gi\u1ea3n nh\u01b0ng \u0111\u00e2y l\u1ea1i l\u00e0 nh\u1eefng \u0111\u1ed9ng t\u00e1c quan tr\u1ecdng nh\u1ea5t m\u00e0 ai c\u0169ng n\u00ean n\u1eafm v\u1eefng. Bazaar Vietnam h\u01b0\u1edbng d\u1eabn t\u1eadp yoga cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u sau \u0111\u00e2y!<\/p>\n<h3>1. H\u01b0\u1edbng d\u1eabn t\u1eadp yoga cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u: Mountain Pose (t\u01b0 th\u1ebf tr\u00e1i n\u00fai)<\/h3>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-2544184 size-full\" src=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau-ngon-nui.png\" alt=\"Mountain Pose (t\u01b0 th\u1ebf tr\u00e1i n\u00fai)\" width=\"997\" height=\"664\" srcset=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau-ngon-nui.png 997w, https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau-ngon-nui-768x511.png 768w\" sizes=\"(max-width: 997px) 100vw, 997px\" \/>\n<p>&#8220;T\u01b0 th\u1ebf tr\u00e1i n\u00fai&#8221; l\u00e0 n\u1ec1n t\u1ea3ng cho m\u1ecdi \u0111\u1ed9ng t\u00e1c \u0111\u1ee9ng. N\u00f3 ch\u1ec9 cho b\u1ea1n c\u00e1ch c\u1ea3m nh\u1eadn m\u1eb7t \u0111\u1ea5t d\u01b0\u1edbi ch\u00e2n m\u00ecnh. M\u1eb7c d\u00f9 b\u1ea1n ch\u1ec9 \u0111\u1ee9ng y\u00ean, nh\u01b0ng th\u1ef1c ra c\u00f3 nhi\u1ec1u th\u1ee9 v\u1eabn \u0111ang di\u1ec5n ra.<\/p>\n<p><em>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n<ul>\n<li>B\u1ea1n ch\u1ee5m 2 ch\u00e2n v\u00e0o v\u1edbi nhau, \u0111\u1ea7u b\u00e0n ch\u00e2n m\u1edf r\u1ed9ng, 10 \u0111\u1ea7u ng\u00f3n ch\u00e2n ch\u1ea1m xu\u1ed1ng s\u00e0n.<\/li>\n<li>D\u00f9ng c\u01a1 t\u1ee9 \u0111\u1ea7u (c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc) \u0111\u1ec3 n\u00e2ng th\u1eb3ng \u0111\u00f9i v\u00e0 x\u01b0\u01a1ng b\u00e1nh ch\u00e8, si\u1ebft \u0111\u00f9i l\u1ea1i.<\/li>\n<li>H\u00f3p v\u00e0 n\u00e2ng cao b\u1ee5ng, \u01b0\u1ee1n ng\u1ef1c, vai th\u1ea3 xu\u00f4i, l\u00f2ng b\u00e0n tay m\u1edf r\u1ed9ng xoay v\u00e0o trong.<\/li>\n<li>H\u00edt th\u1edf s\u00e2u, \u0111\u1ea7u c\u00f3 th\u1ec3 ng\u01b0\u1edbc nh\u00ecn l\u00ean tr\u1ea7n nh\u00e0.<\/li>\n<li>Th\u1ef1c hi\u1ec7n t\u1eeb 5-8 nh\u1ecbp th\u1edf.<\/li>\n<\/ul>\n<h3>2. Downward Facing Dog (t\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t)<\/h3>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-2544185 size-full\" src=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau_382870525.jpg\" alt=\"Downward Facing Dog (t\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t)\" width=\"1000\" height=\"667\" srcset=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau_382870525.jpg 1000w, https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau_382870525-768x512.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/>\n<p>\u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf ph\u1ed5 bi\u1ebfn nh\u1ea5t trong yoga, gi\u00fap b\u1ea1n k\u00e9o gi\u00e3n to\u00e0n b\u1ed9 c\u01a1 th\u1ec3.<\/p>\n<p><em>C\u00e1ch th\u1ef1c hi\u1ec7n: <\/em><\/p>\n<ul>\n<li>B\u1ea1n b\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch qu\u1ef3 tr\u00ean \u0111\u1ea7u g\u1ed1i v\u00e0 2 b\u00e0n tay.<\/li>\n<li>T\u1eeb t\u1eeb n\u00e2ng h\u00f4ng c\u00e0ng cao c\u00e0ng t\u1ed1t, sao cho to\u00e0n b\u1ed9 l\u00f2ng b\u00e0n ch\u00e2n v\u00e0 l\u00f2ng b\u00e0n tay v\u1eabn \u0111\u1eb7t tr\u00ean s\u00e0n nh\u00e0.<\/li>\n<li>L\u01b0ng, c\u1ed5 v\u00e0 tay t\u1ea1o th\u00e0nh \u0111\u01b0\u1eddng th\u1eb3ng.<\/li>\n<li>H\u00f4ng v\u00e0 ch\u00e2n t\u1ea1o th\u00e0nh \u0111\u01b0\u1eddng th\u1eb3ng.<\/li>\n<li>N\u1ebfu c\u1ea3m th\u1ea5y c\u01a1 th\u1ec3 qu\u00e1 c\u0103ng, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ea9y b\u00e0n tay v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 h\u1ea1 th\u1ea5p h\u00f4ng xu\u1ed1ng m\u1ed9t ch\u00fat.<\/li>\n<li>Si\u1ebft ch\u1eb7t b\u1ee5ng, duy tr\u00ec trong 5-8 nh\u1ecbp th\u1edf s\u00e2u.<\/li>\n<\/ul>\n<h3>3. B\u00e0i t\u1eadp yoga t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u: Plank<\/h3>\n<img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-2480644 aligncenter\" src=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2019\/09\/shutterstock_1130977058.jpg\" alt=\"t\u01b0 th\u1ebf plank\" width=\"800\" height=\"533\" srcset=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2019\/09\/shutterstock_1130977058.jpg 800w, https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2019\/09\/shutterstock_1130977058-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\n<p>B\u00e0i t\u1eadp yoga t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u n\u00e0y r\u00e8n gi\u0169a s\u1ee9c m\u1ea1nh cho c\u00e1nh tay c\u0169ng nh\u01b0 s\u1ee9c g\u1ed3ng c\u1ee7a c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 b\u1ee5ng. Vi\u1ec7t h\u00edt th\u1edf s\u00e2u v\u00e0 \u0111\u1ec1u \u0111\u1eb7n s\u1ebd gi\u00fap b\u1ea1n duy tr\u00ec t\u01b0 th\u1ebf n\u00e0y l\u00e2u h\u01a1n.<\/p>\n<p><em>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n<ul>\n<li>B\u1ea1n b\u1eaft \u0111\u1ea7u b\u1eb1ng t\u01b0 th\u1ebf b\u00f2 4 ch\u00e2n, sau \u0111\u00f3 du\u1ed7i 2 ch\u00e2n th\u1eb3ng ra sau, sao cho c\u01a1 th\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn ch\u00e2n.<\/li>\n<li>H\u00f3p b\u1ee5ng, c\u1ed1 g\u1eafng duy tr\u00ec t\u01b0 th\u1ebf n\u00e0y t\u1eeb 8-10 nh\u1ecbp th\u1edf.<\/li>\n<\/ul>\n<h3>4. B\u00e0i t\u1eadp yoga c\u01a1 b\u1ea3n cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u: Triangle (t\u01b0 th\u1ebf tam gi\u00e1c)<\/h3>\n<img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-2544183 aligncenter\" src=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau-tam-giac.png\" alt=\"B\u00e0i t\u1eadp yoga c\u01a1 b\u1ea3n cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u: Triangle (t\u01b0 th\u1ebf tam gi\u00e1c)\" width=\"996\" height=\"668\" srcset=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau-tam-giac.png 996w, https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau-tam-giac-768x515.png 768w\" sizes=\"(max-width: 996px) 100vw, 996px\" \/>\n<p>\u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf \u0111\u1ee9ng c\u00f3 t\u00e1c d\u1ee5ng gi\u00e3n eo r\u1ea5t t\u1ed1t. N\u00f3 \u0111\u1ed3ng th\u1eddi gi\u00fap n\u1edf ph\u1ed5i, k\u00e9o gi\u00e3n ch\u00e2n v\u00e0 gi\u00fap to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 s\u0103n ch\u1eafc.<\/p>\n<p><em>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n<ul>\n<li>\u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n dang r\u1ed9ng h\u01a1n vai.<\/li>\n<li>Hai tay dang th\u1eb3ng ngang vai.<\/li>\n<li>Xoay b\u00e0n ch\u00e2n ph\u1ea3i vu\u00f4ng g\u00f3c 90 \u0111\u1ed9 so v\u1edbi th\u00e2n ng\u01b0\u1eddi, v\u00e0 b\u00e0n ch\u00e2n tr\u00e1i xoay ch\u1ebfch g\u00f3c 45 \u0111\u1ed9.<\/li>\n<li>H\u00f3p b\u1ee5ng, nghi\u00eang ng\u01b0\u1eddi v\u1ec1 ph\u00eda ch\u00e2n ph\u1ea3i.<\/li>\n<li>C\u1ed1 g\u1eafng v\u01b0\u01a1n tay ph\u1ea3i ch\u1ea1m v\u00e0o \u0111\u1ea7u g\u1ed1i, \u0111\u00f9i v\u00e0 m\u1eaft c\u00e1.<\/li>\n<li>Tay tr\u00e1i h\u01b0\u1edbng th\u1eb3ng l\u00ean tr\u1ea7n nh\u00e0.<\/li>\n<li>M\u1eaft nh\u00ecn h\u01b0\u1edbng v\u1ec1 ph\u00eda tay tr\u00e1i, gi\u1eef trong 5-8 nh\u1ecbp th\u1edf.<\/li>\n<li>Sau \u0111\u00f3 n\u00e2ng ng\u01b0\u1eddi \u0111\u1ee9ng d\u1eady v\u00e0 \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n<h3>5. Tree (t\u01b0 th\u1ebf c\u00e1i c\u00e2y), t\u01b0 th\u1ebf yoga t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi t\u1eadp<\/h3>\n<img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-2544182 aligncenter\" src=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau_382870597.jpg\" alt=\"Tree (t\u01b0 th\u1ebf c\u00e1i c\u00e2y)\" width=\"1000\" height=\"667\" srcset=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau_382870597.jpg 1000w, https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau_382870597-768x512.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/>\n<p>\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp yoga t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u \u0111\u00f2i h\u1ecfi s\u1ef1 t\u1eadp trung cao \u0111\u1ed9 khi b\u1ea1n ph\u1ea3i duy tr\u00ec to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 v\u00e0o m\u1ed9t ch\u00e2n.<\/p>\n<p><em>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n<ul>\n<li>B\u1ea1n \u0111\u1ee9ng th\u1eb3ng, ch\u1eafp tay l\u1ea1i \u0111\u1eb7t tr\u01b0\u1edbc ng\u1ef1c nh\u01b0 \u0111ang c\u1ea7u nguy\u1ec7n.<\/li>\n<li>T\u1eeb t\u1eeb co ch\u00e2n ph\u1ea3i sao cho l\u00f2ng b\u00e0n ch\u00e2n ph\u1ea3i \u0111\u00e8 v\u00e0o \u0111\u00f9i ch\u00e2n tr\u00e1i.<\/li>\n<li>Gi\u1eef trong 8-10 nh\u1ecbp th\u1edf r\u1ed3i \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n<h3>6. Warrior 1 (t\u01b0 th\u1ebf chi\u1ebfn binh 1)<\/h3>\n<img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-2544181 aligncenter\" src=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau-chien-binh-1.png\" alt=\"Warrior 1 (t\u01b0 th\u1ebf chi\u1ebfn binh 1)\" width=\"1001\" height=\"667\" srcset=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau-chien-binh-1.png 1001w, https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau-chien-binh-1-768x512.png 768w\" sizes=\"(max-width: 1001px) 100vw, 1001px\" \/>\n<p>T\u01b0 th\u1ebf chi\u1ebfn binh r\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec s\u1ee9c ch\u1ecbu \u0111\u1ef1ng c\u1ee7a c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho th\u00e2n d\u01b0\u1edbi. B\u00e0i t\u1eadp yoga t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u n\u00e0y \u0111\u00f2i h\u1ecfi b\u1ea1n ph\u1ea3i u\u1ed1n l\u01b0ng v\u00e0 m\u1edf r\u1ed9ng to\u00e0n b\u1ed9 th\u00e2n ng\u01b0\u1eddi tr\u00ean.<\/p>\n<p><em>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n<ul>\n<li>B\u1ea1n b\u1eaft \u0111\u1ea7u v\u1edbi t\u01b0 th\u1ebf lunge, ch\u00e2n tr\u00e1i du\u1ed7i ch\u1eb3ng ra sau, \u0111\u1ea7u ng\u00f3n ch\u00e2n h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc m\u1ed9t g\u00f3c 75 \u0111\u1ed9, \u0111\u1ea7u g\u1ed1i ch\u00e2n ph\u1ea3i vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n nh\u00e0.<\/li>\n<li>Ch\u1eafp hai tay v\u00e0 h\u01b0\u1edbng th\u1eb3ng l\u00ean tr\u1ea7n nh\u00e0, m\u1eaft h\u01b0\u1edbng v\u1ec1 ph\u00eda b\u00e0n tay.<\/li>\n<li>Gi\u1eef m\u1ed9t l\u00e1t r\u1ed3i \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n<h3>7. Warrior 2 (t\u01b0 th\u1ebf chi\u1ebfn binh 2)<\/h3>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-2544180 size-full\" src=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau-chien-binh-2.png\" alt=\"Warrior 2 (t\u01b0 th\u1ebf chi\u1ebfn binh 2)\" width=\"998\" height=\"669\" srcset=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau-chien-binh-2.png 998w, https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau-chien-binh-2-768x515.png 768w\" sizes=\"(max-width: 998px) 100vw, 998px\" \/>\n<p>\u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf ti\u1ebfp n\u1ed1i c\u1ee7a \u0111\u1ed9ng t\u00e1c Chi\u1ebfn binh 1, b\u1ea1n ch\u1ec9 c\u1ea7n xoay ngang ng\u01b0\u1eddi v\u00e0 m\u1edf r\u1ed9ng, dang th\u1eb3ng hai tay sang hai b\u00ean l\u00e0 \u0111\u01b0\u1ee3c. Gi\u1eef cho l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng v\u00e0 duy tr\u00ec trong 8-10 nh\u1ecbp th\u1edf.<\/p>\n<h3>8. Seated Forward Bend (t\u01b0 th\u1ebf ng\u1ed3i g\u1eadp ng\u01b0\u1eddi ph\u00eda tr\u01b0\u1edbc)<\/h3>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-2544179 size-full\" src=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau-gap-nguoi.png\" alt=\"b\u00e0i t\u1eadp yoga t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u: t\u01b0 th\u1ebf ng\u1ed3i g\u1eadp ng\u01b0\u1eddi ph\u00eda tr\u01b0\u1edbc\" width=\"997\" height=\"668\" srcset=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau-gap-nguoi.png 997w, https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau-gap-nguoi-768x515.png 768w\" sizes=\"(max-width: 997px) 100vw, 997px\" \/>\n<p>T\u01b0 th\u1ebf g\u1eadp ng\u01b0\u1eddi gi\u00fap co gi\u00e3n g\u00e2n khoeo v\u00e0 l\u01b0ng, gi\u00fap b\u1ea1n h\u1ecdc c\u00e1ch th\u1edf \u0111\u1ec1u \u0111\u1eb7n khi \u0111ang \u1edf t\u01b0 th\u1ebf kh\u00f3.<\/p>\n<p><em>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n<ul>\n<li>B\u1ea1n ng\u1ed3i tr\u00ean s\u00e0n, hai ch\u00e2n du\u1ed7i th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, tay \u0111\u1ec3 xu\u00f4i b\u00ean h\u00f4ng, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng.<\/li>\n<li>Sau \u0111\u00f3 t\u1eeb t\u1eeb g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n<li>N\u1ebfu b\u1ea1n th\u1ea5y qu\u00e1 c\u0103ng t\u1ee9c th\u00ec h\u00e3y co hai \u0111\u1ea7u g\u1ed1i l\u00ean.<\/li>\n<li>Co \u0111\u1ea7u g\u1ed1i s\u00e1t ng\u1ef1c r\u1ed3i g\u1eadp ng\u01b0\u1eddi tr\u00ean \u0111\u1ea7u g\u1ed1i.<\/li>\n<li>T\u1eeb t\u1eeb h\u1ea1 th\u1ea5p \u0111\u1ea7u g\u1ed1i h\u1ebft m\u1ee9c ch\u1ecbu \u0111\u1ef1ng c\u1ee7a l\u01b0ng.<\/li>\n<li>Sau \u0111\u00f3 b\u1eaft \u0111\u1ea7u h\u00edt th\u1edf t\u1eeb 8-10 l\u1ea7n.<\/li>\n<\/ul>\n<h3>9. Bridge Pose (t\u01b0 th\u1ebf c\u00e2y c\u1ea7u)<\/h3>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-2544178 size-full\" src=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau_1175120338.jpg\" alt=\"b\u00e0i t\u1eadp yoga t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u: t\u01b0 th\u1ebf c\u00e2y c\u1ea7u\" width=\"1000\" height=\"667\" srcset=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau_1175120338.jpg 1000w, https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau_1175120338-768x512.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/>\n<p>B\u00e0i t\u1eadp yoga t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u n\u00e0y \u0111\u1ed1i ngh\u1ecbch v\u1edbi \u0111\u1ed9ng t\u00e1c g\u1eadp ng\u01b0\u1eddi, gi\u00fap gi\u00e3n to\u00e0n b\u1ed9 th\u00e2n tr\u01b0\u1edbc v\u00e0 ph\u1ea7n l\u01b0ng.<\/p>\n<p><em>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n<ul>\n<li>N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, hai ch\u00e2n co l\u1ea1i, l\u00f2ng b\u00e0n ch\u00e2n \u00fap xu\u1ed1ng s\u00e0n.<\/li>\n<li>T\u1eeb t\u1eeb n\u00e2ng m\u00f4ng l\u00ean c\u00e0ng cao c\u00e0ng t\u1ed1t.<\/li>\n<li>Hai tay n\u1eafm ch\u1eb7t ph\u00eda d\u01b0\u1edbi h\u00f4ng.<\/li>\n<li>\u0110\u1ec3 g\u00e2n khoeo gi\u00e3n t\u1ed1t h\u01a1n, b\u1ea1n c\u00f3 th\u1ec3 k\u00e9o g\u00f3t ch\u00e2n v\u1ec1 ph\u00eda vai.<\/li>\n<li>\u0110\u1ebfm 8-10 nh\u1ecbp th\u1edf r\u1ed3i h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng v\u00e0 l\u1eb7p l\u1ea1i 2-3 l\u1ea7n.<\/li>\n<\/ul>\n<h3>10. C\u00e1ch t\u1eadp yoga cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u: Child\u2019s Pose (t\u01b0 th\u1ebf em b\u00e9)<\/h3>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-2544177 size-full\" src=\"https:\/\/kill2.mmmaq.com\/wp-content\/uploads\/2021\/02\/bai-tap-yoga-tai-nha-cho-nguoi-moi-bat-dau-em-be-e1613563644468.jpg\" alt=\"b\u00e0i t\u1eadp yoga t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u: t\u01b0 th\u1ebf em b\u00e9\" width=\"1000\" height=\"667\" \/>\n<p>\u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf th\u01b0 gi\u00e3n th\u00edch h\u1ee3p nh\u1ea5t cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p t\u1eadp tr\u01b0\u1edbc khi \u0111i ng\u1ee7, ho\u1eb7c b\u1ea5t c\u1ee9 khi n\u00e0o b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng m\u1ec7t m\u1ecfi.<\/p>\n<p><em>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n<ul>\n<li>Qu\u1ef3 tr\u00ean hai ch\u00e2n, sau \u0111\u00f3 du\u1ed7i hai tay v\u1ec1 ph\u00eda tr\u01b0\u1edbc, l\u00f2ng b\u00e0n tay \u00fap.<\/li>\n<li>H\u1ea1 th\u1ea5p tr\u00e1n xu\u1ed1ng s\u00e0n nh\u00e0 (ho\u1eb7c m\u1ed9t c\u00e1i g\u1ed1i), cho ph\u00e9p to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c gi\u1ea3i ph\u00f3ng.<\/li>\n<li>Gi\u1eef t\u01b0 th\u1ebf n\u00e0y bao l\u00e2u t\u00f9y \u00fd.<\/li>\n<\/ul>\n<p>T\u1eadp yoga \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean nh\u1eabn, b\u1ec1n b\u1ec9 v\u1edbi c\u00e1c \u0111\u1ed9ng t\u00e1c l\u1eb7p \u0111i l\u1eb7p l\u1ea1i, c\u1ed1 g\u1eafng kh\u00f4ng vi\u1ec7n l\u00fd do \u0111\u1ec3 b\u1ecf c\u00e1c bu\u1ed5i t\u1eadp. \u0110\u1ec3 ti\u1ebfn b\u1ed9 theo th\u1eddi gian, b\u1ea1n c\u00f3 th\u1ec3 k\u00e9o d\u00e0i bu\u1ed5i t\u1eadp v\u00e0 s\u1ed1 ng\u00e0y t\u1eadp, xem clip tr\u00ean m\u1ea1ng \u0111\u1ec3 t\u1eadp th\u00eam \u0111\u1ed9ng t\u00e1c m\u1edbi. S\u1ebd t\u1ed1t h\u01a1n n\u1ebfu c\u00f3 nh\u1eefng ng\u01b0\u1eddi b\u1ea1n t\u1eadp chung v\u1edbi m\u00ecnh, tuy nhi\u00ean, n\u1ebfu ph\u1ea3i t\u1eadp m\u1ed9t m\u00ecnh, b\u1ea1n c\u0169ng kh\u00f4ng n\u00ean \u0111\u1ec3 tinh th\u1ea7n xao l\u00e3ng, h\u1ee5t h\u1eabng.<\/p>\n<p>Khi t\u1eadp yoga, b\u1ea1n c\u0169ng n\u00ean h\u00ecnh th\u00e0nh th\u00f3i quen \u0103n u\u1ed1ng v\u00e0 sinh ho\u1ea1t l\u00e0nh m\u1ea1nh. M\u1ee5c \u0111\u00edch c\u1ee7a yoga ch\u00ednh l\u00e0 gi\u00fap b\u1ea1n kh\u1ecfe m\u1ea1nh, minh m\u1eabn, s\u00e1ng su\u1ed1t v\u00e0 nhanh nh\u1eb9n trong lao \u0111\u1ed9ng, d\u1ecbu d\u00e0ng, h\u00f2a nh\u00e3 trong \u0111\u1eddi s\u1ed1ng x\u00e3 h\u1ed9i. Hy v\u1ecdng 10 b\u00e0i t\u1eadp yoga t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u tr\u00ean \u0111\u00e2y s\u1ebd gi\u00fap m\u1ee5c ti\u00eau nh\u1eadp m\u00f4n yoga c\u1ee7a b\u1ea1n m\u00e3 \u0111\u00e1o th\u00e0nh c\u00f4ng.<\/p>\n<h2>&gt;&gt; Xem th\u00eam:\u00a0<span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/kill2.mmmaq.com\/lam-dep\/suc-khoe-lam-dep\/5-bai-tap-yoga-giam-dau-that-lung\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 B\u00c0I T\u1eacP YOGA GI\u1ea2M \u0110AU TH\u1eaeT L\u01afNG<\/a><\/span><\/h2>\n<p style=\"text-align: right;\"><span style=\"color: #808080;\"><em>T\u1ea1p ch\u00ed th\u1eddi trang Harper\u2019s Bazaar Vi\u1ec7t Nam<\/em><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>N\u1ebfu v\u00f3c d\u00e1ng c\u1ee7a b\u1ea1n m\u1ea5t c\u00e2n \u0111\u1ed1i v\u00e0 thi\u1ebfu linh ho\u1ea1t, v\u1eady h\u00e3y l\u00e0m quen v\u1edbi yoga b\u1eb1ng c\u00e1c \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed9 d\u1ebbo dai. M\u00e1ch b\u1ea1n c\u00e1c b\u00e0i t\u1eadp yoga t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/p>\n","protected":false},"author":191,"featured_media":2544176,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[601],"tags":[56274],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.1 (Yoast SEO v21.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 b\u00e0i t\u1eadp yoga t\u1ea1i nh\u00e0 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u | Harper&#039;s Bazaar Vi\u1ec7t Nam<\/title>\n<meta name=\"description\" content=\"N\u1ebfu v\u00f3c d\u00e1ng m\u1ea5t c\u00e2n \u0111\u1ed1i v\u00e0 thi\u1ebfu linh ho\u1ea1t, v\u1eady h\u00e3y l\u00e0m quen v\u1edbi yoga b\u1eb1ng c\u00e1c \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n. 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