{"id":2548048,"date":"2021-03-09T12:00:43","date_gmt":"2021-03-09T05:00:43","guid":{"rendered":"https:\/\/kill2.mmmaq.com/_res_0\/?p=2548048"},"modified":"2021-04-06T18:57:56","modified_gmt":"2021-04-06T11:57:56","slug":"bai-tap-giam-moi-co-vai","status":"publish","type":"post","link":"https:\/\/kill2.mmmaq.com/_res_0\/bai-tap-giam-moi-co-vai\/","title":{"rendered":"Gi\u1ea3m m\u1ecfi c\u1ed5, vai v\u1edbi 3 b\u00e0i t\u1eadp d\u1ec5 th\u1ef1c hi\u1ec7n t\u1ea1i v\u0103n ph\u00f2ng"},"content":{"rendered":"\"\"\n

C\u00f3 th\u1ec3 b\u1ea1n ch\u01b0a bi\u1ebft. Nh\u01b0ng stress kh\u00f4ng ch\u1ec9 l\u00e0m da b\u1ea1n x\u1ea5u \u0111i. N\u00f3 c\u00f2n t\u1ea1o \u00e1p l\u1ef1c l\u00ean c\u01a1 th\u1ec3. \u00c1p l\u1ef1c l\u00e0 v\u00f4 h\u00ecnh, nh\u01b0ng h\u1eadu qu\u1ea3 th\u00ec h\u1eefu h\u00ecnh. V\u1ec1 l\u00e2u d\u00e0i, \u0111\u00e2y c\u00f3 th\u1ec3 l\u00e0 nguy\u00ean nh\u00e2n d\u1eabn \u0111\u1ebfn nh\u1eefng c\u01a1n \u0111au m\u00e3n t\u00ednh. Th\u1eadm ch\u00ed l\u00e0 nhi\u1ec1u v\u1ea5n \u0111\u1ec1 s\u1ee9c kho\u1ebb kh\u00e1c.<\/p>\n

Th\u1eadt may l\u00e0 v\u1ea5n \u0111\u1ec1 c\u0103ng c\u01a1 c\u1ed5 v\u00e0 vai c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c xoa d\u1ecbu b\u1eb1ng\u00a0c\u00e1c \u0111\u1ed9ng t\u00e1c stretching v\u00e0 c\u00e1c b\u00e0i t\u1eadp gi\u1ea3m m\u1ecfi c\u1ed5, vai . Song song v\u1edbi \u0111\u00f3, vi\u1ec7c ngh\u1ec9 ng\u01a1i v\u00e0 duy tr\u00ec ch\u1ebf \u0111\u1ed9 sinh ho\u1ea1t \u0111i\u1ec1u \u0111\u1ed9 gi\u00fap gi\u1ea3m thi\u1ec3u stress c\u0169ng nh\u01b0 t\u00e1c \u0111\u1ed9ng c\u1ee7a n\u00f3 l\u00ean c\u01a1 th\u1ec3.<\/p>\n

V\u00ec sao b\u1ecb \u0111au c\u1ed5 v\u00e0 vai khi b\u1ea1n b\u1ecb c\u0103ng th\u1eb3ng?<\/h2>\n

Khi b\u1ea1n b\u1ecb stress, c\u01a1 th\u1ec3 l\u1eadp t\u1ee9c c\u00f3 c\u01a1 ch\u1ebf ph\u1ea3n \u1ee9ng. Nh\u1ecbp tim t\u0103ng nhanh, h\u01a1i th\u1edf g\u1ea5p, \u0111\u1ed5 m\u1ed3 h\u00f4i, … C\u01a1 b\u1eafp l\u00fac n\u00e0y c\u0169ng c\u0103ng l\u00ean \u0111\u1ec3 tr\u00e1nh b\u1ecb th\u01b0\u01a1ng. Nh\u1eefng tri\u1ec7u ch\u1ee9ng n\u00e0y ch\u1ec9 m\u1ea5t \u0111i khi c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c th\u01b0 gi\u1ea3n, t\u1ee9c l\u00e0 kh\u00f4ng c\u00f2n nh\u1eadn th\u1ea5y nguy c\u01a1 g\u00e2y c\u0103ng th\u1eb3ng n\u1eefa.<\/p>\n

Nh\u01b0ng n\u1ebfu b\u1ea1n th\u01b0\u1eddng xuy\u00ean b\u1ecb c\u0103ng th\u1eb3ng, c\u00e1c c\u01a1 c\u00f3 th\u1ec3 kh\u00f4ng c\u00f3 c\u01a1 h\u1ed9i \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng. Theo T\u1ed5 ch\u1ee9c T\u00e2m l\u00fd M\u1ef9, c\u01a1 b\u1eafp b\u1ecb c\u0103ng l\u00e2u ng\u00e0y d\u1eabn \u0111\u1ebfn c\u00e1c c\u01a1n \u0111au \u0111\u1ea7u, l\u01b0ng hay vai, ho\u1eb7c nh\u1ee9c m\u1ecfi c\u01a1 th\u1ec3.<\/p>\n

L\u00e0m g\u00ec khi c\u1ed5, vai \u0111au nh\u1ee9c?<\/h2>\n\"\"\n

C\u00e1ch hi\u1ec7u qu\u1ea3 t\u1ee9c th\u00ec ch\u00ednh l\u00e0 ch\u01b0\u1eddm n\u00f3ng. B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng t\u00fai ch\u01b0\u1eddm cho c\u1ed5, vai \u0111\u1ec3 l\u00e0m d\u1ecbu v\u00f9ng c\u01a1 m\u1ecfi m\u1ec7t. Sau \u0111\u00f3, \u0111\u1eebng qu\u00ean t\u1ef1 th\u01b0\u1edfng b\u1eb1ng m\u1ed9t li\u1ec7u tr\u00ecnh massage c\u1ed5, vai d\u1ecbu nh\u1eb9.<\/p>\n

Ng\u00e2m m\u00ecnh trong b\u1ed3n n\u01b0\u1edbc \u1ea5m \u0111\u1ec3 th\u01b0 gi\u00e3n c\u0169ng c\u00f3 t\u00e1c d\u1ee5ng hi\u1ec7u qu\u1ea3. V\u00e0 m\u1ed9t \u00edt tinh d\u1ea7u s\u1ea3 s\u1ebd gi\u00fap t\u1ea1o kh\u00f4ng kh\u00ed tho\u1ea3i m\u00e1i, gi\u1ea3i to\u1ea3 c\u0103ng th\u1eb3ng.<\/p>\n

V\u1ec1 l\u00e2u d\u00e0i, h\u00e3y \u0111\u1ea3m b\u1ea3o b\u00e0n gh\u1ebf l\u00e0m vi\u1ec7c c\u1ee7a b\u1ea1n gi\u00fap m\u00e0n h\u00ecnh n\u1eb1m \u0111\u00fang t\u1ea7m m\u1eaft. T\u01b0 th\u1ebf ng\u1ed3i c\u0169ng kh\u00f4ng k\u00e9m ph\u1ea7n quan tr\u1ecdng. Gi\u1eef l\u01b0ng th\u1eb3ng, tho\u1ea3i m\u00e1i. H\u00f4ng, l\u01b0ng v\u00e0 tai n\u1eb1m tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng. V\u00e0 \u0111\u1eebng qu\u00ean tranh th\u1ee7 gi\u1edd gi\u1ea3i lao \u0111\u1ec3 v\u1eadn \u0111\u1ed9ng nh\u1eb9, xoay vai, l\u01b0ng.<\/p>\n

Cu\u1ed1i c\u00f9ng, l\u00e0 t\u0103m c\u01b0\u1eddng v\u1eadn \u0111\u1ed9ng v\u00e0 t\u1eadp c\u00e1c b\u00e0i t\u1eadp gi\u1ea3m m\u1ecfi c\u1ed5, vai c\u1ee7a yoga!<\/p>\n

3 b\u00e0i t\u1eadp gi\u1ea3m m\u1ecfi c\u1ed5, vai do stress<\/h2>\n

Gi\u00e3n c\u01a1 c\u1ed5<\/h3>\n\"\"\n

L\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n v\u00e0 kh\u00e1 linh ho\u1ea1t khi c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u1edf t\u01b0 th\u1ebf \u0111\u1ee9ng ho\u1eb7c ng\u1ed3i. B\u1ea1n c\u00f3 th\u1ec3 tranh th\u1ee7 t\u1eadp ngay trong gi\u1edd gi\u1ea3i lao \u1edf v\u0103n ph\u00f2ng.<\/p>\n

B\u01b0\u1edbc 1: \u0110\u1ee9ng ho\u1eb7c ng\u1ed3i ngay ng\u1eafn, gi\u1eef th\u1eb3ng l\u01b0ng.<\/p>\n

B\u01b0\u1edbc 2: \u00a0\u0110\u1eb7t b\u00e0i tay ph\u1ea3i l\u00ean \u0111\u1ea7u. C\u00e1c \u0111\u1ea7u ng\u00f3n tay h\u01b0\u1edbng v\u1ec1 b\u00ean tr\u00e1i.<\/p>\n

B\u01b0\u1edbc 3: Nh\u1eb9 nh\u00e0ng nghi\u00eang \u0111\u1ea7u v\u1ec1 b\u00ean ph\u1ea3i cho \u0111\u1ebfn khi b\u1ea1n c\u1ea3m gi\u00e1c \u0111\u01b0\u1ee3c v\u00f9ng c\u01a1 c\u1ed5 b\u00ean tr\u00e1i gi\u00e3n ra.<\/p>\n

B\u01b0\u1edbc 4: Gi\u1eef t\u01b0 th\u1ebf t\u1eeb 20 \u0111\u1ebfn 30 gi\u00e2y. R\u1ed3i tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n

B\u01b0\u1edbc 5: L\u1eb7p l\u1ea1i v\u1edbi b\u00ean tr\u00e1i. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c t\u1eeb 2 \u0111\u1ebfn 3 l\u1ea7n m\u1ed7i b\u00ean.<\/p>\n

T\u01b0 th\u1ebf Yoga em b\u00e9 h\u1ea1nh ph\u00fac<\/h3>\n
\"\"

T\u01b0 th\u1ebf em b\u00e9 (Child’s Pose) l\u00e0 \u0111\u1ed9ng t\u00e1c l\u00fd t\u01b0\u1edfng gi\u00fap c\u01a1 th\u1ec3 th\u1ea3 l\u1ecfng, gi\u1ea3m c\u0103ng th\u1eb3ng<\/em><\/p><\/div>\n

D\u00f9 c\u00f3 t\u00e1c d\u1ee5ng th\u01b0 gi\u00e3n c\u01a1 c\u1ed5 v\u00e0 vai, t\u01b0 th\u1ebf em b\u00e9 l\u1ea1i ch\u1ed1ng ch\u1ec9 \u0111\u1ecbnh v\u1edbi ng\u01b0\u1eddi \u0111ang b\u1ecb ti\u00eau ch\u1ea3y, ch\u1ea5n th\u01b0\u01a1ng \u0111\u1ea7u g\u1ed1i ho\u1eb7c huy\u1ebft \u00e1p cao.<\/p>\n

B\u01b0\u1edbc 1: Ng\u1ed3i l\u00ean th\u1ea3m trong t\u01b0 th\u1ebf qu\u1ef3. G\u00f3t ch\u00e2n ch\u1ea1m m\u00f4ng.<\/p>\n

B\u01b0\u1edbc 2: G\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc. Hai tay du\u1ed7i th\u1eb3ng. L\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng s\u00e0n. \u0110\u1ea7u ch\u1ea1m s\u00e0n. Th\u1ea3 l\u1ecfng g\u00e1y v\u00e0 vai.<\/p>\n

B\u01b0\u1edbc 3: Duy tr\u00ec t\u01b0 th\u1ebf t\u1eeb 30 gi\u00e2y \u0111\u1ebfn v\u00e0i ph\u00fat. Th\u01b0 gi\u00e3n, h\u00edt th\u1edf \u0111\u1ec1u r\u1ed3i n\u00e2ng ng\u01b0\u1eddi l\u00ean t\u1eeb t\u1eeb.<\/p>\n

T\u01b0 th\u1ebf gi\u00e3n c\u01a1 l\u01b0ng t\u1eeb yoga M\u00e8o\u2013B\u00f2<\/h3>\n

Nghe th\u00ec c\u00f3 v\u1ebb bu\u1ed3n c\u01b0\u1eddi. Nh\u01b0ng hai t\u01b0 th\u1ebf n\u00e0y \u0111\u01b0\u1ee3c \u0111\u1eb7t t\u00ean khi m\u00f4 ph\u1ecfng h\u00ecnh d\u00e1ng c\u1ee7a hai lo\u00e0i v\u1eadt quen thu\u1ed9c n\u00e0y. Trong yoga, t\u01b0 th\u1ebf M\u00e8o \u2013 B\u00f2 l\u00e0 m\u1ed9t combo gi\u00e3n g\u00e2n c\u1ed1t th\u01b0\u1eddng \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng tr\u01b0\u1edbc khi t\u1eadp c\u00e1c b\u00e0i t\u1eadp n\u1eb7ng h\u01a1n, ho\u1eb7c d\u00f9ng \u0111\u1ec3 th\u01b0 gi\u00e3n b\u00ecnh th\u01b0\u1eddng.<\/p>\n

\"\"

T\u01b0 th\u1ebf con m\u00e8o …<\/em><\/p><\/div>\n

B\u01b0\u1edbc 1: Ch\u1ed1ng hai tay v\u00e0 \u0111\u1ea7u g\u1ed1i xu\u1ed1ng s\u00e0n. C\u00e2n\u00a0ch\u1ec9nh sao cho c\u1ed5 tay n\u1eb1m b\u00ean d\u01b0\u1edbi vai v\u00e0 \u0111\u1ea7u g\u1ed1i n\u1eb1m b\u00ean d\u01b0\u1edbi h\u00f4ng.<\/p>\n

B\u01b0\u1edbc 2: Th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf con b\u00f2. C\u1ed9t s\u1ed1ng s\u1ebd l\u00e0 m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng n\u1ed1i vai v\u1edbi h\u00f4ng.<\/p>\n

B\u01b0\u1edbc 3: Nh\u00f3n ng\u00f3n ch\u00e2n.\u00a0\u0110\u1ea9y m\u00f4ng l\u00ean cao, l\u01b0ng v\u00f5ng xu\u1ed1ng h\u1ebft m\u1ee9c, m\u1edf ng\u1ef1c.<\/p>\n

B\u01b0\u1edbc 4: \u0110\u1ea7u ng\u1ea9ng cao h\u01b0\u1edbng l\u00ean tr\u1ea7n nh\u00e0. L\u00fac n\u00e0y, c\u1ed5 kh\u00f4ng di chuy\u1ec3n.<\/p>\n

\"\"

… v\u00e0 t\u01b0 th\u1ebf con m\u00e8o trong Yoga gi\u00fap gi\u00e3n c\u01a1, gi\u1ea3m m\u1ec7t m\u1ecfi<\/em><\/p><\/div>\n

B\u01b0\u1edbc 5: Th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf con m\u00e8o.\u00a0\u00c1p ng\u00f3n ch\u00e2n xu\u1ed1ng s\u00e0n.\u00a0\u0110\u1ea9y x\u01b0\u01a1ng ch\u1eadu v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/p>\n

B\u01b0\u1edbc 6: Th\u1edf ra v\u00e0 h\u00f3p b\u1ee5ng.\u00a0Cong l\u01b0ng h\u01b0\u1edbng l\u00ean tr\u00ean s\u00e0n h\u1ebft m\u1ee9c c\u00f3 th\u1ec3, \u0111\u1ed3ng th\u1eddi si\u1ebft h\u00f4ng. C\u1ed9t s\u1ed1ng u\u1ed1n cong m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean.<\/p>\n

B\u01b0\u1edbc 7: \u0110\u1ea7u c\u00fai xu\u1ed1ng, \u00e1nh m\u1eaft h\u01b0\u1edbng v\u1ec1 ph\u00eda r\u1ed1n.<\/p>\n

B\u01b0\u1edbc 8: L\u1eb7p l\u1ea1i t\u01b0 th\u1ebf v\u00e0 th\u1edf \u0111\u1ec1u. K\u1ebft th\u00fac \u0111\u1ed9ng t\u00e1c, \u0111\u01b0a c\u1ed9t s\u1ed1ng tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n

>>> Xem th\u00eam: 4 B\u00c0I T\u1eacP THI\u1ec0N GI\u1ea2M STRESS \u0110\u01a0N GI\u1ea2N B\u1ea4T C\u1ee8 AI C\u0168NG C\u00d3 TH\u1ec2 T\u1eacP<\/a><\/span><\/span><\/h3>\n

Theo Healthline
\n<\/span>T\u1ea1p ch\u00ed th\u1eddi trang Harper’s Bazaar Vietnam<\/span><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

L\u00e0m gi\u1ea3n c\u01a1, tho\u1ea3i m\u00e1i t\u1ee9c th\u00ec v\u00e0 mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u1ed1t cho s\u1ee9c kho\u1ebb v\u1ec1 l\u00e2u d\u00e0i l\u00e0 t\u00e1c d\u1ee5ng c\u1ee7a 3 b\u00e0i t\u1eadp gi\u1ea3m m\u1ecfi c\u1ed5 vai d\u01b0\u1edbi \u0111\u00e2y<\/p>\n","protected":false},"author":190,"featured_media":2548324,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[601],"tags":[56274,95703],"acf":[],"yoast_head":"\n3 b\u00e0i t\u1eadp gi\u1ea3m m\u1ecfi c\u1ed5 vai cho d\u00e2n v\u0103n ph\u00f2ng | Harper's Bazaar<\/title>\n<meta name=\"description\" content=\"L\u00e0m gi\u1ea3n c\u01a1, tho\u1ea3i m\u00e1i t\u1ee9c th\u00ec v\u00e0 mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u1ed1t cho s\u1ee9c kho\u1ebb v\u1ec1 l\u00e2u d\u00e0i l\u00e0 t\u00e1c d\u1ee5ng c\u1ee7a 3 b\u00e0i t\u1eadp gi\u1ea3m m\u1ecfi c\u1ed5 vai d\u01b0\u1edbi \u0111\u00e2y\" \/>\n<meta name=\"robots\" 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