{"id":7346,"date":"2017-09-08T09:04:16","date_gmt":"2017-09-08T02:04:16","guid":{"rendered":"http:\/\/www.yogavocuc.com\/?p=7346"},"modified":"2017-09-08T09:04:16","modified_gmt":"2017-09-08T02:04:16","slug":"de-co-duoc-mot-hoi-tho-hoan-hao-ta-phai-tuan-thu-theo-thu-tu-cham-em-dai-va-sau","status":"publish","type":"post","link":"http:\/\/www.yogavocuc.com\/?p=7346","title":{"rendered":"\u0110\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t h\u01a1i th\u1edf ho\u00e0n h\u1ea3o ta ph\u1ea3i tu\u00e2n th\u1ee7 theo th\u1ee9 t\u1ef1: CH\u1eacM, \u00caM, D\u00c0I V\u00c0 S\u00c2U."},"content":{"rendered":"
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\"1\"<\/a>\u0110\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t h\u01a1i th\u1edf ho\u00e0n h\u1ea3o ta ph\u1ea3i tu\u00e2n th\u1ee7 theo th\u1ee9 t\u1ef1: CH\u1eacM, \u00caM, D\u00c0I V\u00c0 S\u00c2U. Nh\u1eefng th\u1ee9 c\u00f2n l\u1ea1i \u0111\u1ec1u k\u00e9m hi\u1ec7u qu\u1ea3.<\/span><\/span><\/div>\n<\/div>\n
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L\u1eddi c\u1ee7a th\u1ea7y MAI V\u0102N NH\u01af.<\/span><\/span><\/em><\/strong><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Th\u1edf \u0111\u1ec3 kh\u1ecfe \u0111\u1eb9p Ch\u00fang ta kh\u00f4ng th\u1ec3 \u0111i\u1ec1u khi\u1ec3n cho nh\u1ecbp tim \u0111\u1eadp nhanh hay ch\u1eadm, d\u1ea1 d\u00e0y co b\u00f3p hay kh\u00f4ng, m\u1ea1ch m\u00e1u co hay gi\u00e3n, nh\u01b0ng ch\u00fang ta c\u00f3 th\u1ec3 \u0111i\u1ec1u khi\u1ec3n, l\u00e0m ch\u1ee7 \u0111\u01b0\u1ee3c h\u01a1i th\u1edf.<\/span><\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Khi ch\u00fang ta kh\u00f4ng \u0111\u1ec3 \u00fd th\u00ec v\u1eadn \u0111\u1ed9ng c\u1ee7a h\u01a1i th\u1edf l\u00e0 t\u1ef1 ph\u00e1t, t\u00f9y theo c\u00e1c k\u00edch \u0111\u1ed9ng c\u1ee7a th\u1ea7n kinh hay c\u1ea3m x\u00fac m\u00e0 n\u00f3 di\u1ec5n ra nhanh hay ch\u1eadm, n\u00f4ng hay s\u00e2u, \u0111\u1ec1u hay kh\u00f4ng \u0111\u1ec1u. Trong c\u00e1ch h\u00edt th\u1edf th\u00f4ng th\u01b0\u1eddng, ta ch\u1ec9 t\u1ed1ng kh\u00f4ng kh\u00ed ra kh\u1ecfi ph\u1ea7n tr\u00ean v\u00e0 ph\u1ea7n gi\u1eefa c\u1ee7a ph\u1ed5i, c\u00f2n ph\u1ea7n \u0111\u00e1y ph\u1ed5i s\u1ebd c\u00f3 nhi\u1ec1u kh\u00ed c\u1eb7n.<\/span><\/span><\/div>\n<\/div>\n
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Ph\u1ed5i b\u00ecnh th\u01b0\u1eddng c\u00f3 dung t\u00edch kho\u1ea3ng 5 l\u00edt kh\u00f4ng kh\u00ed, khi ta h\u00edt v\u00e0o th\u1edf ra m\u1ea1nh, ch\u1ec9 kho\u1ea3ng 3 l\u00edt kh\u00f4ng kh\u00ed \u0111\u01b0\u1ee3c l\u01b0u chuy\u1ec3n, nh\u01b0 v\u1eady c\u00f2n kho\u1ea3ng t\u1eeb 1,5 – 2 l\u00edt kh\u00f4ng kh\u00ed kh\u00f4ng \u0111\u01b0\u1ee3c l\u01b0u chuy\u1ec3n v\u00e0 b\u1ecb t\u1ed3n \u0111\u1ecdng. V\u1eady ta ph\u1ea3i t\u1eadp h\u00edt th\u1edf s\u00e2u \u0111\u1ebfn t\u1eadn \u0111\u00e1y ph\u1ed5i, \u0111\u1ea9y h\u1ebft kh\u00ed c\u1eb7n ra ngo\u00e0i v\u00e0 l\u00e0m cho kh\u00f4ng kh\u00ed trong l\u00e0nh tr\u00e0n v\u00e0o.<\/span><\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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\u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng l\u00fd do m\u00e0 c\u00e1ch th\u1edf yoga mu\u1ed1n nh\u1ea5n m\u1ea1nh: ph\u1ea3i th\u1edf s\u00e2u, ch\u1eadm, d\u00e0i. Khi th\u1edf ra, c\u1ea7n l\u00e0m cho kh\u00f4ng kh\u00ed \u1ee9 \u0111\u1ecdng trong ph\u1ed5i \u0111\u01b0\u1ee3c \u0111\u1ea9y ra ngo\u00e0i c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t v\u00e0 thay th\u1ebf b\u1eb1ng nhi\u1ec1u kh\u00f4ng kh\u00ed trong l\u00e0nh. Th\u00e1n kh\u00ed c\u00e0ng \u0111\u01b0\u1ee3c \u0111\u1ea9y ra bao nhi\u00eau th\u00ec kh\u00f4ng kh\u00ed trong l\u00e0nh \u0111\u01b0\u1ee3c \u0111em v\u00e0o b\u1ea5y nhi\u00eau.<\/span><\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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\u0110\u1ed9ng t\u00e1c th\u1edf \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n v\u1edbi m\u1ed9t h\u1ec7 th\u1ed1ng c\u00e1c c\u01a1 g\u1ed3m: c\u01a1 ch\u1ee7 y\u1ebfu l\u00e0 c\u01a1 ho\u00e0nh, n\u00f3 n\u1eb1m ngang gi\u1eefa ng\u1ef1c v\u00e0 th\u00e0nh b\u1ee5ng t\u1ea1o th\u00e0nh m\u1ed9t c\u00e1i v\u00f2m (xem h\u00ecnh), m\u1eb7t tr\u00ean gi\u00e1p v\u1edbi tim, ph\u1ed5i, m\u1eb7t d\u01b0\u1edbi gi\u00e1p v\u1edbi gan v\u00e0 khoang b\u1ee5ng: trong \u0111\u00f3 ch\u1ee9a c\u00e1c b\u1ed9 ph\u1eadn c\u1ee7a h\u1ec7 ti\u00eau h\u00f3a, d\u1ea1 d\u00e0y, ru\u1ed9t v\u00e0 c\u00e1c n\u1ed9i t\u1ea1ng kh\u00e1c.<\/span><\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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T\u1eadp h\u00edt th\u1edf, tr\u01b0\u1edbc h\u1ebft ph\u1ea3i t\u1eadp \u0111\u1ed9ng t\u00e1c c\u01a1 b\u1ea3n l\u00e0: th\u00f3p b\u1ee5ng cho c\u01a1 ho\u00e0nh n\u00e2ng l\u00ean \u0111\u1ec3 th\u1edf ra v\u00e0 ph\u00ecnh b\u1ee5ng cho c\u01a1 ho\u00e0nh h\u1ea1 xu\u1ed1ng \u0111\u1ec3 h\u00edt v\u00e0o.<\/span><\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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N\u1ebfu ph\u1ed1i h\u1ee3p th\u1edf b\u1ee5ng v\u00e0 th\u1edf ng\u1ef1c, ta \u0111\u01b0\u1ee3c c\u00e1ch th\u1edf to\u00e0n di\u1ec7n, l\u00fac h\u00edt v\u00e0o th\u00ec c\u01a1 ho\u00e0nh h\u1ea1 xu\u1ed1ng, cho hai vai \u0111\u01b0a l\u00ean v\u00e0 ph\u1ea7n tr\u00ean c\u1ee7a l\u1ed3ng ng\u1ef1c \u0111\u01b0\u1ee3c m\u1edf ra. Nh\u01b0 v\u1eady, bu\u1ed3ng ph\u1ed5i \u0111\u01b0\u1ee3c m\u1edf r\u1ed9ng theo chi\u1ec1u d\u1ecdc l\u1eabn chi\u1ec1u ngang, d\u01b0\u1ee1ng kh\u00ed \u0111\u01b0\u1ee3c \u0111\u01b0a v\u00e0o \u0111\u00e1y ph\u1ed5i v\u00e0 \u0111\u1ec9nh ph\u1ed5i. Khi th\u1edf ra, c\u01a1 ho\u00e0nh n\u00e2ng l\u00ean th\u00f3p b\u1ee5ng l\u1ea1i, ph\u1ea7n tr\u00ean c\u1ee7a l\u1ed3ng ng\u1ef1c c\u0169ng \u0111\u01b0\u1ee3c h\u1ea1 xu\u1ed1ng.<\/span><\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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N\u00ean h\u00edt v\u00e0o v\u00e0 th\u1edf ra b\u1eb1ng m\u0169i, n\u1ebfu c\u1ea7n l\u1ea5y h\u01a1i l\u1ea1i nhanh nh\u01b0 sau khi t\u1eadp m\u1ed9t t\u01b0 th\u1ebf m\u1ea1nh, l\u00fac l\u00ean c\u1ea7u thang, l\u00fac b\u01a1i, ch\u1ea1y… th\u00ec c\u00f3 th\u1ec3 th\u1edf ra b\u1eb1ng mi\u1ec7ng. T\u1ea1i sao ph\u1ea3i h\u00edt th\u1edf \u0111\u1ec1u b\u1eb1ng m\u0169i? \u0110\u1ec3 l\u00e0m s\u1ea1ch b\u1ee5i b\u1eb7m v\u00e0 vi khu\u1ea9n, kh\u00f4ng kh\u00ed ph\u1ea3i \u0111\u01b0\u1ee3c h\u00edt v\u00e0o qua \u0111\u01b0\u1eddng m\u0169i, n\u01a1i \u0111\u00f3 c\u00e1c m\u00e0ng nh\u1ea7y ti\u1ebft ra ch\u1ea5t nh\u1eddn l\u1ecdc s\u1ea1ch kh\u00f4ng kh\u00ed v\u00e0 ch\u1ea5t n\u00e0y c\u0169ng c\u00f3 kh\u1ea3 n\u0103ng di\u1ec7t khu\u1ea9n. Th\u1edf ra b\u1eb1ng mi\u1ec7ng trong m\u1ed9t th\u1eddi gian d\u00e0i s\u1ebd l\u00e0m m\u1ea5t n\u01b0\u1edbc trong c\u01a1 th\u1ec3; th\u1edf ra b\u1eb1ng m\u0169i s\u1ebd tr\u00e1nh \u0111\u01b0\u1ee3c t\u00ecnh tr\u1ea1ng n\u00e0y.<\/span><\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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L\u00fac v\u1eadn \u0111\u1ed9ng m\u1ea1nh, c\u1ea7n \u0111\u01b0a l\u01b0\u1ee3ng oxy v\u00e0o nhi\u1ec1u, t\u1ee9c l\u00e0 ph\u1ea3i n\u00e2ng hi\u1ec7u su\u1ea5t h\u00edt th\u1edf t\u1ed1i \u0111a. Trong sinh ho\u1ea1t th\u01b0\u1eddng ng\u00e0y, trong lao \u0111\u1ed9ng s\u1ea3n xu\u1ea5t, s\u1ebd kh\u00f3 v\u1eadn d\u1ee5ng c\u1ea3 hai vai cho ph\u1ea7n tr\u00ean c\u1ee7a l\u1ed3ng ng\u1ef1c l\u00ean xu\u1ed1ng, v\u00ec \u0111\u1ed9ng t\u00e1c n\u00e0y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hai c\u00e1nh tay. Trong l\u00fac l\u00e1i xe, l\u00fac t\u1eadp b\u1eafn s\u00fang hay b\u1eafn cung, l\u00fac v\u1ebd, th\u00eau, c\u1ea7m m\u00e1y quay phim, ch\u1ee5p \u1ea3nh… ta kh\u00f4ng th\u1ec3 cho hai vai l\u00ean xu\u1ed1ng \u0111\u1ec3 h\u00edt th\u1edf.<\/span><\/span><\/div>\n<\/div>\n
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V\u00ec v\u1eady, trong nh\u1eefng tr\u01b0\u1eddng h\u1ee3p n\u00e0y, c\u01a1 th\u1ec3 r\u1ea5t mau m\u1ec7t. N\u1ebfu t\u1eadp th\u1edf t\u1ed1t b\u1eb1ng c\u01a1 ho\u00e0nh v\u00e0 ph\u1ea7n d\u01b0\u1edbi l\u1ed3ng ng\u1ef1c th\u00ec s\u1ebd h\u1ea1n ch\u1ebf \u0111\u01b0\u1ee3c t\u00ecnh tr\u1ea1ng n\u00e0y. Ng\u01b0\u1eddi ta th\u01b0\u1eddng t\u1eadp luy\u1ec7n gi\u00e1n ti\u1ebfp c\u01a1 ho\u00e0nh v\u00e0 c\u00e1c c\u01a1 h\u00f4 h\u1ea5p b\u1eb1ng c\u00e1ch v\u1eadn \u0111\u1ed9ng nhi\u1ec1u, nh\u01b0 ch\u1ea1y nh\u1ea3y hay b\u01a1i l\u1ed9i…<\/span><\/span><\/div>\n<\/div>\n
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L\u00fac ng\u1ed3i y\u00ean, kh\u00f4ng v\u1eadn \u0111\u1ed9ng m\u1ea1nh, ta kh\u00f4ng c\u1ea7n \u0111\u01b0a oxy nhi\u1ec1u v\u00e0o c\u01a1 th\u1ec3, kh\u00ed CO2 b\u1ecb kh\u1eed ra nhi\u1ec1u qu\u00e1 c\u0169ng c\u00f3 h\u1ea1i: \u0111\u1ed9 pH c\u1ee7a m\u00e1u s\u1ebd l\u00ean cao l\u00e0m ta ch\u00f3ng m\u1eb7t. Nhi\u1ec1u ng\u01b0\u1eddi m\u1edbi t\u1eadp h\u00edt th\u1edf hay m\u1eafc sai l\u1ea7m n\u00e0y: khi ng\u1ed3i y\u00ean v\u1eabn c\u1ed1 h\u00edt th\u1edf th\u1eadt s\u00e2u, m\u1ea1nh v\u00e0 nhi\u1ec1u. Ng\u1ed3i y\u00ean th\u00ec c\u1ea7n h\u00edt th\u1edf s\u00e2u, nh\u1eb9 nh\u00e0ng \u0111\u1ec1u \u0111\u1eb7n, ch\u1eadm r\u00e3i.<\/span><\/span><\/div>\n<\/div>\n
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N\u1ebfu th\u01b0\u1eddng xuy\u00ean h\u00edt th\u1edf ch\u1eadm r\u00e3i, \u00eam nh\u1eb9, ch\u00fang ta s\u1ebd d\u1ea7n d\u1ea7n \u0111i\u1ec1u ch\u1ec9nh l\u1ea1i to\u00e0n b\u1ed9 ho\u1ea1t \u0111\u1ed9ng t\u00e2m sinh l\u00fd c\u1ee7a c\u01a1 th\u1ec3, \u0111\u00e2y l\u00e0 c\u00e1ch gi\u1eef g\u00ecn s\u1ee9c kh\u1ecfe thu\u1eadn ti\u1ec7n v\u00e0 \u0111\u01a1n gi\u1ea3n nh\u1ea5t. Ta c\u00f3 th\u1ec3 t\u1eadp h\u00edt th\u1edf s\u00e2u ch\u1eadm nhi\u1ec1u l\u1ea7n trong ng\u00e0y, m\u1ed7i l\u1ea7n ch\u1eebng v\u00e0i ph\u00fat.<\/span><\/span><\/div>\n<\/div>\n
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S\u01b0u T\u1ea7m<\/span><\/span><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

\u0110\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t h\u01a1i th\u1edf ho\u00e0n h\u1ea3o ta ph\u1ea3i tu\u00e2n th\u1ee7 theo th\u1ee9 t\u1ef1: CH\u1eacM, \u00caM, D\u00c0I V\u00c0 S\u00c2U. Nh\u1eefng th\u1ee9 c\u00f2n l\u1ea1i \u0111\u1ec1u k\u00e9m hi\u1ec7u qu\u1ea3. L\u1eddi c\u1ee7a th\u1ea7y MAI V\u0102N NH\u01af. \u00a0 Th\u1edf \u0111\u1ec3 kh\u1ecfe \u0111\u1eb9p Ch\u00fang ta kh\u00f4ng th\u1ec3 \u0111i\u1ec1u khi\u1ec3n cho nh\u1ecbp tim \u0111\u1eadp nhanh hay ch\u1eadm, d\u1ea1 d\u00e0y co […]<\/p>\n","protected":false},"author":1,"featured_media":7347,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[112,5,42],"tags":[],"_links":{"self":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/7346"}],"collection":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7346"}],"version-history":[{"count":1,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/7346\/revisions"}],"predecessor-version":[{"id":7348,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/7346\/revisions\/7348"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/media\/7347"}],"wp:attachment":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7346"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}