{"id":14690,"date":"2023-08-24T07:30:22","date_gmt":"2023-08-24T00:30:22","guid":{"rendered":"https:\/\/sieuthiyte.com.vn\/blog\/?p=14690"},"modified":"2023-08-23T15:10:39","modified_gmt":"2023-08-23T08:10:39","slug":"4-bai-tap-thoat-vi-dia-dem-de-thuc-hien","status":"publish","type":"post","link":"https:\/\/sieuthiyte.com.vn\/blog\/4-bai-tap-thoat-vi-dia-dem-de-thuc-hien","title":{"rendered":"10+ B\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m hi\u1ec7u qu\u1ea3 t\u1ea1i nh\u00e0"},"content":{"rendered":"<p style=\"text-align: justify;\"><em><strong><span style=\"font-family: arial, helvetica, sans-serif;\">Ch\u1ee9ng \u0111au l\u01b0ng do tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m c\u00f3 th\u1ec3 thuy\u00ean gi\u1ea3m b\u1eb1ng m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m t\u1ea1i nh\u00e0 nh\u1edd kh\u1ea3 n\u0103ng t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp, c\u1ea3i thi\u1ec7n t\u00ednh linh ho\u1ea1t c\u1ee7a c\u00e1c c\u01a1 c\u1ed9t s\u1ed1ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 top b\u00e0i t\u1eadp tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi th\u1ef1c hi\u1ec7n.<\/span><\/strong><\/em><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_74 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">M\u1ee5c l\u1ee5c:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #ffffff;color:#ffffff\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #ffffff;color:#ffffff\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/4-bai-tap-thoat-vi-dia-dem-de-thuc-hien\/#Tac_dung_cua_cac_bai_tap_chua_dau_lung_thoat_vi_dia_dem\" >T\u00e1c d\u1ee5ng c\u1ee7a c\u00e1c b\u00e0i t\u1eadp ch\u1eefa \u0111au l\u01b0ng tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/4-bai-tap-thoat-vi-dia-dem-de-thuc-hien\/#Cac_bai_tap_chua_thoat_vi_dia_dem_tai_nha\" >C\u00e1c b\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m t\u1ea1i nh\u00e0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/4-bai-tap-thoat-vi-dia-dem-de-thuc-hien\/#Bai_tap_plank\" >B\u00e0i t\u1eadp plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/4-bai-tap-thoat-vi-dia-dem-de-thuc-hien\/#Bai_tap_tu_the_cay_cau\" >B\u00e0i t\u1eadp t\u01b0 th\u1ebf c\u00e2y c\u1ea7u<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/4-bai-tap-thoat-vi-dia-dem-de-thuc-hien\/#Bai_tap_ngoi_gap_nguoi_ve_phia_truoc\" >B\u00e0i t\u1eadp ng\u1ed3i g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/4-bai-tap-thoat-vi-dia-dem-de-thuc-hien\/#Bai_tap_co_goi_vao_nguc\" >B\u00e0i t\u1eadp co g\u1ed1i v\u00e0o ng\u1ef1c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/4-bai-tap-thoat-vi-dia-dem-de-thuc-hien\/#Tu_the_ran_ho_mang\" >T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/4-bai-tap-thoat-vi-dia-dem-de-thuc-hien\/#Nam_sap_thu_gian\" >N\u1eb1m s\u1ea5p th\u01b0 gi\u1ea3n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/4-bai-tap-thoat-vi-dia-dem-de-thuc-hien\/#Tu_the_cho_up_mat_Downward_Dog\" >T\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t (Downward Dog)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/4-bai-tap-thoat-vi-dia-dem-de-thuc-hien\/#Tu_the_con_bo\" >T\u01b0 th\u1ebf con b\u1ecd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/4-bai-tap-thoat-vi-dia-dem-de-thuc-hien\/#Cang_co_gap_lung\" >C\u0103ng c\u01a1 g\u1eadp l\u01b0ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/4-bai-tap-thoat-vi-dia-dem-de-thuc-hien\/#Bai_tap_Bird_Dog\" >B\u00e0i t\u1eadp Bird Dog<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/4-bai-tap-thoat-vi-dia-dem-de-thuc-hien\/#Bai_tap_cang_co_Piriformis\" >B\u00e0i t\u1eadp c\u0103ng c\u01a1 Piriformis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/4-bai-tap-thoat-vi-dia-dem-de-thuc-hien\/#Tu_the_Chakravakasana\" >T\u01b0 th\u1ebf Chakravakasana<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/4-bai-tap-thoat-vi-dia-dem-de-thuc-hien\/#Nhung_luu_y_khi_thuc_hien_bai_tap_chua_dau_lung_thoat_vi_dia_dem\" >Nh\u1eefng l\u01b0u \u00fd khi th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp ch\u1eefa \u0111au l\u01b0ng tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m<\/a><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tac_dung_cua_cac_bai_tap_chua_dau_lung_thoat_vi_dia_dem\"><\/span><span style=\"font-family: arial, helvetica, sans-serif;\">T\u00e1c d\u1ee5ng c\u1ee7a c\u00e1c b\u00e0i t\u1eadp ch\u1eefa \u0111au l\u01b0ng tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">M\u1ed9t trong nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb t\u1ed1t nh\u1ea5t cho c\u00e1c tri\u1ec7u ch\u1ee9ng tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m l\u00e0 c\u00e1c b\u00e0i t\u1eadp k\u00e9o gi\u00e3n. B\u1eb1ng c\u00e1ch k\u00e9o gi\u00e3n nh\u1eb9 nh\u00e0ng c\u00e1c c\u01a1 \u1edf l\u01b0ng, \u0111\u1ed9 d\u1ebbo dai c\u1ee7a c\u01a1 s\u1ebd \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh v\u00f9ng tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Khi b\u1ea1n t\u0103ng c\u01b0\u1eddng c\u01a1 l\u01b0ng v\u00e0 g\u00e2n kheo, \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng s\u1ebd gi\u1ea3m b\u1edbt, t\u1eeb \u0111\u00f3 gi\u00fap ng\u0103n ng\u1eeba c\u01a1n \u0111au. T\u1eadp th\u1ec3 d\u1ee5c c\u0169ng gi\u00fap ng\u0103n ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng v\u00e0 \u0111au do tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m, \u0111\u1ed3ng th\u1eddi th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh ch\u1eefa l\u00e0nh b\u1eb1ng c\u00e1ch:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">T\u0103ng l\u01b0u l\u01b0\u1ee3ng m\u00e1u \u0111\u1ebfn c\u1ed9t s\u1ed1ng \u0111\u1ec3 gi\u00fap ch\u1eefa l\u00e0nh v\u1ebft th\u01b0\u01a1ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">X\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh \u1edf c\u00e1c c\u01a1 n\u00e2ng \u0111\u1ee1 c\u1ed9t s\u1ed1ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Gi\u1ea3m c\u0103ng th\u1eb3ng cho c\u1ed9t s\u1ed1ng, gi\u00fap gi\u1ea3m \u0111au.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">C\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf b\u1ea5t th\u01b0\u1eddng li\u00ean quan \u0111\u1ebfn \u0111au.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_32360\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-32360\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-32360\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem.jpg\" alt=\"T\u1eadp th\u1ec3 d\u1ee5c v\u1edbi nh\u1eefng b\u00e0i t\u1eadp k\u00e9o gi\u00e3n s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3m \u0111au do tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m\" width=\"750\" height=\"453\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-300x181.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-32360\" class=\"wp-caption-text\">T\u1eadp th\u1ec3 d\u1ee5c v\u1edbi nh\u1eefng b\u00e0i t\u1eadp k\u00e9o gi\u00e3n s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3m \u0111au do tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m<\/p><\/div>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Cac_bai_tap_chua_thoat_vi_dia_dem_tai_nha\"><\/span><span style=\"font-family: arial, helvetica, sans-serif;\">C\u00e1c b\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m t\u1ea1i nh\u00e0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Trong qu\u00e1 tr\u00ecnh \u0111i\u1ec1u tr\u1ecb tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m, b\u1ec7nh nh\u00e2n tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m \u0111\u01b0\u1ee3c khuy\u1ebfn kh\u00edch v\u1eadn \u0111\u1ed9ng v\u00e0 luy\u1ec7n t\u1eadp nh\u1eb9 nh\u00e0ng \u0111\u1ec3 c\u1ea3i thi\u1ec7n tri\u1ec7u ch\u1ee9ng \u0111au, h\u1ed7 tr\u1ee3 ch\u1eefa b\u1ec7nh hi\u1ec7u qu\u1ea3. Vi\u1ec7c n\u1eb1m ho\u1eb7c ng\u1ed3i l\u00e2u m\u1ed9t ch\u1ed7 s\u1ebd l\u00e0m c\u00e1c nh\u00f3m c\u01a1 b\u1ecb co c\u1ee9ng, kh\u00f3 kh\u0103n cho qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i v\u1eadn \u0111\u1ed9ng sau c\u01a1n \u0111au.\u00a0<\/span><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Sau \u0111\u00e2y l\u00e0 nh\u1eefng b\u00e0i t\u1eadp t\u1ed1t cho b\u1ec7nh tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m, ng\u01b0\u1eddi b\u1ec7nh n\u00ean d\u00e0nh ra 15 ph\u00fat \u0111\u1ec3 th\u1ef1c hi\u1ec7n m\u1ed7i ng\u00e0y.<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Bai_tap_plank\"><\/span><span style=\"font-family: arial, helvetica, sans-serif;\">B\u00e0i t\u1eadp plank<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp r\u1ea5t t\u1ed1t cho c\u1ed9t s\u1ed1ng, c\u01a1 l\u01b0ng d\u01b0\u1edbi v\u00e0 c\u01a1 b\u1ee5ng c\u1ee7a b\u1ea1n. B\u00e0i t\u1eadp n\u00e0y kh\u00f4ng \u0111\u00f2i h\u1ecfi k\u1ef9 thu\u1eadt qu\u00e1 cao c\u0169ng nh\u01b0 d\u1ee5ng c\u1ee5 \u0111i k\u00e8m. Ng\u01b0\u1eddi t\u1eadp ch\u1ec9 c\u1ea7n s\u00e0n nh\u00e0 s\u1ea1ch s\u1ebd v\u00e0 th\u1ea3m yoga (n\u1ebfu c\u00f3). B\u1ea1n th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp plank theo th\u1ee9 t\u1ef1 \u0111\u1ed9ng t\u00e1c sau \u0111\u00e2y:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">N\u1eb1m s\u1ea5p, \u0111\u1eb7t hai khu\u1ef7u tay xu\u1ed1ng s\u00e0n, h\u01b0\u1edbng m\u0169i ch\u00e2n xu\u1ed1ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Ch\u1ed1ng hai tay vu\u00f4ng g\u00f3c ngay d\u01b0\u1edbi vai v\u00e0 song song v\u1edbi nhau. Nh\u00f3n hai m\u0169i ch\u00e2n l\u00ean, n\u00e2ng th\u00e2n ng\u01b0\u1eddi l\u00ean, gi\u1eef l\u01b0ng, h\u00f4ng, c\u1ed5 th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng, \u0111\u1ea7u h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Gi\u1eef y\u00ean t\u01b0 th\u1ebf trong 10 gi\u00e2y ho\u1eb7c l\u00e2u h\u01a1n, h\u00edt th\u1edf \u0111\u1ec1u.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">\u0110\u1ec3 k\u1ebft th\u00fac \u0111\u1ed9ng t\u00e1c, b\u1ea1n t\u1eeb t\u1eeb h\u1ea1 tay xu\u1ed1ng, c\u01a1 th\u1ec3 ch\u1ea1m m\u1eb7t s\u00e0n.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c 10 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_32361\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-32361\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-32361\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-that-lung.jpg\" alt=\"B\u00e0i t\u1eadp plank ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m t\u1ea1i nh\u00e0\" width=\"750\" height=\"422\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-that-lung.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-that-lung-300x169.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-32361\" class=\"wp-caption-text\">B\u00e0i t\u1eadp plank ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m t\u1ea1i nh\u00e0<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Bai_tap_tu_the_cay_cau\"><\/span><span style=\"font-family: arial, helvetica, sans-serif;\">B\u00e0i t\u1eadp t\u01b0 th\u1ebf c\u00e2y c\u1ea7u<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">B\u00e0i t\u1eadp t\u01b0 th\u1ebf c\u00e2y c\u1ea7u gi\u00fap xoa d\u1ecbu c\u01a1n \u0111au th\u1eaft l\u01b0ng r\u00f5 r\u1ec7t, \u0111\u1ed3ng th\u1eddi gi\u00fap ch\u0103m s\u00f3c \u0111\u1ed1t s\u1ed1ng c\u1ed5 c\u1ee7a b\u1ea1n. Hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng trong ho\u1ea1t \u0111\u1ed9ng gi\u1ea3ng d\u1ea1y v\u00e0 luy\u1ec7n t\u1eadp yoga r\u1ea5t nhi\u1ec1u. \u0110\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp t\u01b0 th\u1ebf c\u00e2y c\u1ea7u, ng\u01b0\u1eddi t\u1eadp th\u1ef1c hi\u1ec7n theo th\u1ee9 t\u1ef1 c\u00e1c \u0111\u1ed9ng t\u00e1c sau:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">N\u1eb1m ng\u1eeda, th\u1eb3ng ng\u01b0\u1eddi, hai tay \u0111\u1eb7t xu\u00f4i c\u1ea1nh h\u00f4ng v\u00e0 \u0111\u00f9i.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Co hai \u0111\u1ea7u g\u1ed1i, h\u00f3p b\u1ee5ng, h\u00edt s\u00e2u, l\u1ea5y s\u1ee9c n\u00e2ng m\u00f4ng l\u00ean cao, hai tay v\u1eabn \u0111\u1ec3 th\u1eb3ng tr\u00ean s\u00e0n. Ch\u00fa \u00fd gi\u1eef \u0111\u1ea7u th\u1eb3ng (tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng quay \u0111\u1ea7u qua tr\u00e1i ho\u1eb7c ph\u1ea3i), l\u01b0ng th\u1eb3ng, kho\u1ea3ng c\u00e1ch gi\u1eefa 2 b\u00e0n ch\u00e2n r\u1ed9ng b\u1eb1ng vai.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Gi\u1eef y\u00ean t\u01b0 th\u1ebf trong 30 gi\u00e2y ho\u1eb7c l\u00e2u h\u01a1n, \u0111\u1ebfn khi m\u1ecfi ng\u01b0\u1eddi th\u00ec t\u1eeb t\u1eeb n\u1eb1m xu\u1ed1ng, quay v\u1ec1 tr\u1ea1ng th\u00e1i ban \u0111\u1ea7u, th\u1edf ch\u1eadm v\u00e0 s\u00e2u.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c t\u1eeb 3 \u0111\u1ebfn 5 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_32363\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-32363\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-32363\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-dau-lung-thoat-vi-dia-dem.jpg\" alt=\"B\u00e0i t\u1eadp \u0111au l\u01b0ng tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m v\u1edbi t\u01b0 th\u1ebf c\u00e2y c\u1ea7u \" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-dau-lung-thoat-vi-dia-dem.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-dau-lung-thoat-vi-dia-dem-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-32363\" class=\"wp-caption-text\">B\u00e0i t\u1eadp \u0111au l\u01b0ng tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m v\u1edbi t\u01b0 th\u1ebf c\u00e2y c\u1ea7u<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Bai_tap_ngoi_gap_nguoi_ve_phia_truoc\"><\/span><span style=\"font-family: arial, helvetica, sans-serif;\">B\u00e0i t\u1eadp ng\u1ed3i g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">B\u00e0i t\u1eadp n\u00e0y c\u00f3 t\u00e1c d\u1ee5ng k\u00e9o gi\u00e3n c\u1ed9t s\u1ed1ng, gi\u1ea3i t\u1ecfa \u00e1p l\u1ef1c l\u00ean h\u1ec7 th\u1ed1ng th\u1ea7n kinh d\u1ecdc theo hai b\u00ean t\u1ee7y s\u1ed1ng. Ng\u01b0\u1eddi b\u1ec7nh luy\u1ec7n t\u1eadp m\u1ed7i ng\u00e0y gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 m\u1ec7t m\u1ecfi do tri\u1ec7u ch\u1ee9ng b\u1ec7nh g\u00e2y n\u00ean. Th\u1ee9 t\u1ef1 \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Ng\u1ed3i th\u1eb3ng l\u01b0ng tr\u00ean s\u00e0n, hai ch\u00e2n du\u1ed7i th\u1eb3ng, kh\u00e9p ch\u00e2n c\u1ea1nh nhau.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">T\u1eeb t\u1eeb g\u1eadp ng\u01b0\u1eddi xu\u1ed1ng cho \u0111\u1ebfn khi \u0111\u1ea7u ch\u1ea1m g\u1ed1i, hai tay n\u1eafm l\u1ea5y hai c\u1ed5 ch\u00e2n, ch\u00e2n lu\u00f4n gi\u1eef th\u1eb3ng v\u00e0 \u00e9p s\u00e1t xu\u1ed1ng s\u00e0n. Gi\u1eef y\u00ean t\u01b0 th\u1ebf trong 10 &#8211; 20 gi\u00e2y.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Sau \u0111\u00f3 nh\u1ea5c \u0111\u1ea7u v\u00e0 ph\u1ea7n th\u00e2n tr\u00ean tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_32362\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-32362\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-32362\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-dau-lung-thoat-vi-dia-dem.jpg\" alt=\"B\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m v\u1edbi t\u01b0 th\u1ebf ng\u1ed3i g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-dau-lung-thoat-vi-dia-dem.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-dau-lung-thoat-vi-dia-dem-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-32362\" class=\"wp-caption-text\">B\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m v\u1edbi t\u01b0 th\u1ebf ng\u1ed3i g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Bai_tap_co_goi_vao_nguc\"><\/span><span style=\"font-family: arial, helvetica, sans-serif;\">B\u00e0i t\u1eadp co g\u1ed1i v\u00e0o ng\u1ef1c<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">T\u01b0\u01a1ng t\u1ef1 b\u00e0i t\u1eadp plank, b\u00e0i t\u1eadp co g\u1ed1i v\u00e0o ng\u1ef1c kh\u00f4ng \u0111\u00f2i h\u1ecfi qu\u00e1 nhi\u1ec1u v\u1ec1 k\u1ef9 thu\u1eadt c\u0169ng nh\u01b0 d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3 t\u1eadp luy\u1ec7n. Tuy v\u1eady, ng\u01b0\u1eddi t\u1eadp c\u1ea7n d\u00f9ng th\u1ea3m l\u00f3t \u0111\u1ec3 tr\u00e1nh c\u1ea5n l\u01b0ng n\u1ebfu n\u1eb1m t\u1eadp tr\u00ean s\u00e0n g\u1ea1ch. H\u00e3y th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y theo th\u1ee9 t\u1ef1 \u0111\u1ed9ng t\u00e1c nh\u01b0 sau:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">N\u1eb1m th\u1eb3ng l\u01b0ng tr\u00ean s\u00e0n, du\u1ed7i th\u1eb3ng ch\u00e2n tr\u00e1i, co ch\u00e2n ph\u1ea3i.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Hai tay \u00f4m l\u1ea5y g\u1ed1i ch\u00e2n ph\u1ea3i, k\u00e9o c\u0103ng g\u1ed1i \u0111\u1ebfn ng\u1ef1c, h\u00edt th\u1edf \u0111\u1ec1u v\u00e0 gi\u1eef y\u00ean trong 30 gi\u00e2y.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u v\u00e0 th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 cho ch\u00e2n c\u00f2n l\u1ea1i.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">L\u1eb7p l\u1ea1i 3 l\u1ea7n cho m\u1ed7i ch\u00e2n.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_32364\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-32364\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-32364\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-thoat-vi-dia-dem.jpg\" alt=\"B\u00e0i t\u1eadp co g\u1ed1i v\u00e0o ng\u1ef1c th\u00edch h\u1ee3p v\u1edbi nh\u1eefng ai kh\u00f4ng ch\u1ecbu \u0111\u01b0\u1ee3c c\u00e1c \u0111\u1ed9ng t\u00e1c k\u00e9o c\u0103ng v\u1ea5t v\u1ea3\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-thoat-vi-dia-dem.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-thoat-vi-dia-dem-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-32364\" class=\"wp-caption-text\">B\u00e0i t\u1eadp co g\u1ed1i v\u00e0o ng\u1ef1c th\u00edch h\u1ee3p v\u1edbi nh\u1eefng ai kh\u00f4ng ch\u1ecbu \u0111\u01b0\u1ee3c c\u00e1c \u0111\u1ed9ng t\u00e1c k\u00e9o c\u0103ng v\u1ea5t v\u1ea3<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tu_the_ran_ho_mang\"><\/span><span style=\"font-family: arial, helvetica, sans-serif;\">T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">B\u00e0i t\u1eadp \u0111au l\u01b0ng tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m n\u00e0y gi\u00fap \u0111\u1ea9y \u0111\u0129a \u0111\u1ec7m v\u1ec1 ph\u00eda trung t\u00e2m, nh\u1eb1m m\u1ee5c \u0111\u00edch gi\u1ea3m b\u1edbt c\u00e1c tri\u1ec7u ch\u1ee9ng \u0111au.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">N\u1eb1m s\u1ea5p (n\u1eb1m \u00fap m\u1eb7t) v\u00e0 t\u1eeb t\u1eeb d\u00f9ng l\u1ef1c tay \u0111\u1ea9y ph\u1ea7n th\u00e2n tr\u00ean l\u00ean \u0111\u1ed3ng th\u1eddi gi\u1eef cho x\u01b0\u01a1ng ch\u1eadu ti\u1ebfp x\u00fac v\u1edbi s\u00e0n v\u00e0 l\u01b0ng d\u01b0\u1edbi th\u01b0 gi\u00e3n.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Gi\u1eef t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ee1 trong 10 gi\u00e2y.\u00a0<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">C\u1ed1 g\u1eafng gi\u1eef t\u01b0 th\u1ebf n\u00e0y l\u00e2u h\u01a1n n\u1ebfu c\u1ea3m th\u1ea5y d\u1ec5 ch\u1ecbu (20-30 gi\u00e2y).<\/span><\/li>\n<li>Sau \u0111\u00f3 b\u1ea1n t\u1eeb t\u1eeb h\u1ea1 ph\u1ea7n th\u00e2n tr\u00ean xu\u1ed1ng tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/li>\n<\/ul>\n<div id=\"attachment_32368\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-32368\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-32368\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-cho-nguoi-thoat-vi-dia-dem-0.jpg\" alt=\"T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang l\u00e0 b\u00e0i t\u1eadp cho ng\u01b0\u1eddi tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-cho-nguoi-thoat-vi-dia-dem-0.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-cho-nguoi-thoat-vi-dia-dem-0-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-32368\" class=\"wp-caption-text\">T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang l\u00e0 b\u00e0i t\u1eadp cho ng\u01b0\u1eddi tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Nam_sap_thu_gian\"><\/span><span style=\"font-family: arial, helvetica, sans-serif;\">N\u1eb1m s\u1ea5p th\u01b0 gi\u1ea3n<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">N\u1eb1m s\u1ea5p th\u01b0 gi\u00e3n l\u00e0 b\u00e0i t\u1eadp cho ng\u01b0\u1eddi tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m c\u1ef1c k\u1ef3 \u0111\u01a1n gi\u1ea3n m\u00e0 ai c\u0169ng c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ec3 gi\u1ea3m \u0111au l\u01b0ng.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">N\u1eb1m s\u1ea5p v\u1edbi tay ch\u00e2n du\u1ed7i th\u1eb3ng tho\u1ea3i m\u00e1i.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">N\u00e2ng c\u1ed5 l\u00ean cao k\u1ebft h\u1ee3p h\u00edt v\u00e0o, t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng k\u1ebft h\u1ee3p th\u1edf ra.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Ti\u1ebfp t\u1ee5c gi\u1eef th\u1eb3ng l\u01b0ng, l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e2ng c\u1ed5 kho\u1ea3ng 10 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_32367\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-32367\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-32367\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-9.jpg\" alt=\"N\u1eb1m s\u1ea5p th\u01b0 gi\u00e3n l\u00e0 b\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m th\u1eaft l\u01b0ng \u0111\u01a1n gi\u1ea3n\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-9.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-9-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-32367\" class=\"wp-caption-text\">N\u1eb1m s\u1ea5p th\u01b0 gi\u00e3n l\u00e0 b\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m th\u1eaft l\u01b0ng \u0111\u01a1n gi\u1ea3n<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tu_the_cho_up_mat_Downward_Dog\"><\/span><span style=\"font-family: arial, helvetica, sans-serif;\">T\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t (Downward Dog)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><span style=\"font-weight: 400;\">\u00c1p d\u1ee5ng th\u01b0\u1eddng xuy\u00ean b\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m<\/span> <span style=\"font-weight: 400;\">n\u00e0y s\u1ebd gi\u00fap t\u00ecnh tr\u1ea1ng b\u1ec7nh \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n, c\u00e1c c\u01a1n \u0111au th\u1eaft l\u01b0ng thuy\u00ean gi\u1ea3m d\u1ea7n \u0111\u1ed3ng th\u1eddi gia t\u0103ng s\u1ee9c b\u1ec1n c\u00e1c nh\u00f3m c\u01a1 th\u1eaft l\u01b0ng.<\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf ch\u1ed1ng hai b\u00e0n tay v\u00e0 hai \u0111\u1ea7u g\u1ed1i xu\u1ed1ng s\u00e0n.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">V\u1eeba h\u00edt s\u00e2u v\u1eeba du\u1ed7i th\u1eb3ng c\u00e1nh tay t\u1eeb t\u1eeb, sau \u0111\u00f3 \u0111\u1ea9y ng\u01b0\u1eddi l\u00ean \u0111\u1ed3ng th\u1eddi du\u1ed7i th\u1eb3ng \u0111\u1ea7u g\u1ed1i. Gi\u1eef cho l\u00f2ng b\u00e0n ch\u00e2n \u00e1p xu\u1ed1ng s\u00e0n.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Th\u1ea3 l\u1ecfng \u0111\u1ea7u v\u00e0 vai, m\u1eaft h\u01b0\u1edbng v\u1ec1 ph\u00eda b\u1ee5ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">H\u00edt th\u1edf \u0111\u1ec1u trong khi gi\u1eef l\u01b0ng th\u1eb3ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y trong 30 gi\u00e2y, t\u1eeb t\u1eeb ch\u00f9n \u0111\u1ea7u g\u1ed1i v\u00e0 tay tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">L\u1eb7p l\u1ea1i c\u00e1c thao t\u00e1c tr\u00ean t\u1eeb 2-3 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_32369\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-32369\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-32369\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-3.jpg\" alt=\"T\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t (Downward Dog)\" width=\"750\" height=\"471\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-3.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-3-300x188.jpg 300w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-3-171x108.jpg 171w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-32369\" class=\"wp-caption-text\">T\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t (Downward Dog)<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tu_the_con_bo\"><\/span><span style=\"font-family: arial, helvetica, sans-serif;\">T\u01b0 th\u1ebf con b\u1ecd<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><span style=\"font-weight: 400;\">T\u01b0 th\u1ebf con b\u1ecd l\u00e0 b\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m<\/span> <span style=\"font-weight: 400;\">c\u00f3 t\u00e1c d\u1ee5ng c\u1ee7ng c\u1ed1 c\u01a1 m\u00f4ng v\u00e0 \u0111\u00f9i, gi\u1ea3m \u00e1p l\u1ef1c g\u00e2y \u0111au c\u1ed9t s\u1ed1ng l\u01b0ng.<\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, cong \u0111\u1ea7u g\u1ed1i, du\u1ed7i th\u1eb3ng tay \u0111\u1eb7t tr\u00ean \u0111\u1ea7u g\u1ed1i.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">L\u00fac n\u00e0y h\u00e3y th\u1eaft ch\u1eb7t c\u01a1 b\u1ee5ng, du\u1ed7i ch\u00e2n ph\u1ea3i v\u00e0 tay ph\u1ea3i ra t\u1eeb t\u1eeb trong 5 gi\u00e2y. K\u1ebft h\u1ee3p th\u1edf \u0111\u1ec1u.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Thu ch\u00e2n ph\u1ea3i v\u00e0 tay ph\u1ea3i v\u1ec1 ch\u1ea7m ch\u1eadm, ti\u1ebfp t\u1ee5c th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 v\u1edbi tay v\u00e0 ch\u00e2n tr\u00e1i.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Th\u1ef1c hi\u1ec7n 3 hi\u1ec7p m\u1ed7i b\u00ean, 10 l\u1ea7n\/hi\u1ec7p.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_32376\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-32376\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-32376\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/08\/bai-tap-chua-thoat-vi-dia-dem-11.jpg\" alt=\"T\u01b0 th\u1ebf con b\u1ecd l\u00e0 b\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m \u00e1p l\u1ef1c g\u00e2y \u0111au c\u1ed9t s\u1ed1ng l\u01b0ng\" width=\"750\" height=\"750\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/08\/bai-tap-chua-thoat-vi-dia-dem-11.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/08\/bai-tap-chua-thoat-vi-dia-dem-11-300x300.jpg 300w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2023\/08\/bai-tap-chua-thoat-vi-dia-dem-11-150x150.jpg 150w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-32376\" class=\"wp-caption-text\">T\u01b0 th\u1ebf con b\u1ecd l\u00e0 b\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m \u00e1p l\u1ef1c g\u00e2y \u0111au c\u1ed9t s\u1ed1ng l\u01b0ng<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Cang_co_gap_lung\"><\/span><span style=\"font-family: arial, helvetica, sans-serif;\">C\u0103ng c\u01a1 g\u1eadp l\u01b0ng<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">B\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m n\u00e0y s\u1ebd nh\u1edd v\u00e0o thao t\u00e1c g\u1eadp l\u01b0ng \u0111\u1ec3 k\u00e9o gi\u00e3n c\u1ed9t s\u1ed1ng v\u00e0 c\u01a1 l\u01b0ng t\u1eeb \u0111\u00f3 gi\u00fap gi\u1ea3m \u0111au.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">N\u1eb1m ng\u1eeda, t\u1eeb t\u1eeb co c\u1ea3 hai \u0111\u1ea7u g\u1ed1i v\u1ec1 ph\u00eda ng\u1ef1c.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Di chuy\u1ec3n \u0111\u1ea7u v\u1ec1 ph\u00eda g\u1ed1i \u0111\u1ebfn khi \u0111\u1ea1t \u0111\u1ed9 c\u0103ng ph\u00f9 h\u1ee3p sao cho tho\u1ea3i m\u00e1i \u1edf ph\u1ea7n l\u01b0ng gi\u1eefa v\u00e0 l\u01b0ng th\u1ea5p.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y v\u00e0i l\u1ea7n t\u00f9y theo s\u1ee9c ch\u1ecbu c\u1ee7a b\u1ea1n.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_32370\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-32370\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-32370\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-4.jpg\" alt=\"\u0110\u1ed9ng t\u00e1c c\u0103ng c\u01a1 g\u1eadp l\u01b0ng\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-4.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-4-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-32370\" class=\"wp-caption-text\">\u0110\u1ed9ng t\u00e1c c\u0103ng c\u01a1 g\u1eadp l\u01b0ng<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Bai_tap_Bird_Dog\"><\/span><span style=\"font-family: arial, helvetica, sans-serif;\">B\u00e0i t\u1eadp Bird Dog<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">\u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m tuy\u1ec7t v\u1eddi \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u1ed1t l\u00f5i v\u00e0 c\u01a1 l\u01b0ng th\u1eaft l\u01b0ng.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Qu\u1ef3 v\u00e0 ch\u1ed1ng hai tay xu\u1ed1ng s\u00e0n sao cho hai tay th\u1eb3ng d\u01b0\u1edbi vai v\u00e0 \u0111\u1ea7u g\u1ed1i th\u1eb3ng d\u01b0\u1edbi h\u00f4ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Trong khi g\u1ed3ng c\u01a1 th\u1ec3, n\u00e2ng c\u00e1nh tay tr\u00e1i l\u00ean v\u00e0 v\u01b0\u01a1n v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u0111\u1ed3ng th\u1eddi \u0111\u00e1 ch\u00e2n ph\u1ea3i v\u1ec1 ph\u00eda sao cho c\u00e1nh tay, l\u01b0ng, c\u1ed5 th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">L\u1eb7p l\u1ea1i v\u1edbi c\u00e1nh tay ph\u1ea3i v\u00e0 ch\u00e2n tr\u00e1i c\u1ee7a b\u1ea1n.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 2 &#8211; 3 gi\u00e2y tr\u01b0\u1edbc khi t\u1eeb t\u1eeb tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Th\u1ef1c hi\u1ec7n m\u1ed7i b\u00ean 10 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">L\u01b0u \u00fd: Kh\u00f4ng \u0111\u01b0\u1ee3c cong l\u01b0ng khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y.<\/span><\/p>\n<div id=\"attachment_32371\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-32371\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-32371\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-5.jpg\" alt=\"B\u00e0i t\u1eadp Bird Dog gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u1ed1t l\u00f5i v\u00e0 c\u01a1 l\u01b0ng th\u1eaft l\u01b0ng\" width=\"750\" height=\"497\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-5.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-5-300x199.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-32371\" class=\"wp-caption-text\">B\u00e0i t\u1eadp Bird Dog gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u1ed1t l\u00f5i v\u00e0 c\u01a1 l\u01b0ng th\u1eaft l\u01b0ng<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Bai_tap_cang_co_Piriformis\"><\/span><span style=\"font-family: arial, helvetica, sans-serif;\">B\u00e0i t\u1eadp c\u0103ng c\u01a1 Piriformis<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Piriformis l\u00e0 m\u1ed9t c\u01a1 nh\u1ecf n\u1eb1m \u1edf v\u1ecb tr\u00ed s\u00e2u trong m\u00f4ng, k\u00e9o c\u0103ng c\u01a1 Piriformis s\u1ebd h\u1ed7 tr\u1ee3 gi\u1ea3m \u0111au do tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">N\u1eb1m ng\u1eeda v\u1edbi hai b\u00e0n ch\u00e2n tr\u00ean s\u00e0n v\u00e0 \u0111\u1ea7u g\u1ed1i cong.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">B\u1eaft ch\u00e9o ch\u00e2n n\u00e0y qua ch\u00e2n kia k\u1ebft h\u1ee3p \u0111\u1eb7t m\u1eaft c\u00e1 ch\u00e2n n\u00e0y l\u00ean \u0111\u1ea7u g\u1ed1i ch\u00e2n kia.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">K\u00e9o \u0111\u1ea7u g\u1ed1i b\u1eaft ch\u00e9o nh\u1eb9 nh\u00e0ng v\u1ec1 ph\u00eda ng\u1ef1c \u0111\u1ebfn khi m\u00f4ng c\u0103ng ra tho\u1ea3i m\u00e1i.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Th\u1ef1c hi\u1ec7n thao t\u00e1c t\u01b0\u01a1ng t\u1ef1 \u1edf c\u1ea3 hai b\u00ean.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_32372\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-32372\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-32372\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-6.jpg\" alt=\"B\u00e0i t\u1eadp c\u0103ng c\u01a1 Piriformis\u00a0\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-6.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-6-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-32372\" class=\"wp-caption-text\">B\u00e0i t\u1eadp c\u0103ng c\u01a1 Piriformis<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tu_the_Chakravakasana\"><\/span><span style=\"font-family: arial, helvetica, sans-serif;\">T\u01b0 th\u1ebf Chakravakasana<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">\u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng <span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;b\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m th\u1eaft l\u01b0ng&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:12478,&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16043212},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:1},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:1},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:1},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:1},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:2,&quot;15&quot;:&quot;\\&quot;Times New Roman\\&quot;&quot;,&quot;16&quot;:12}\">b\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m th\u1eaft l\u01b0ng<\/span> ph\u1ed5 bi\u1ebfn nh\u1ea5t c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c l\u00ean \u0111\u0129a \u0111\u1ec7m tho\u00e1t v\u1ecb b\u1eb1ng c\u00e1ch m\u1edf kh\u00f4ng gian \u0111\u0129a \u0111\u1ec7m, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng c\u1ee7a c\u1ed9t s\u1ed1ng, gi\u00fap gi\u1ea3m \u0111au do tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m v\u00e0 t\u0103ng t\u1ed1c \u0111\u1ed9 ph\u1ee5c h\u1ed3i.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">C\u00e1ch th\u1ef1c hi\u1ec7n:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">Qu\u1ef3 g\u1ed1i r\u1ed3i ch\u1ed1ng hai tay xu\u1ed1ng s\u00e0n nh\u00e0.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">B\u1eaft \u0111\u1ea7u cong l\u01b0ng l\u00ean, gi\u1eef y\u00ean trong kho\u1ea3ng 10 gi\u00e2y.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">T\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng nh\u1eb9 nh\u00e0ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">C\u1ed1 g\u1eafng l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y 10 l\u1ea7n v\u00e0 th\u1ef1c hi\u1ec7n 2-3 hi\u1ec7p.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_32373\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-32373\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-32373\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-7.jpg\" alt=\"T\u01b0 th\u1ebf Chakravakasana l\u00e0 m\u1ed9t trong\u00a0nh\u1eefng b\u00e0i t\u1eadp tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m\u00a0ph\u1ed5 bi\u1ebfn\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-7.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-7-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-32373\" class=\"wp-caption-text\">T\u01b0 th\u1ebf Chakravakasana l\u00e0 m\u1ed9t trong\u00a0nh\u1eefng b\u00e0i t\u1eadp tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m\u00a0ph\u1ed5 bi\u1ebfn<\/p><\/div>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Nhung_luu_y_khi_thuc_hien_bai_tap_chua_dau_lung_thoat_vi_dia_dem\"><\/span><span style=\"font-family: arial, helvetica, sans-serif;\">Nh\u1eefng l\u01b0u \u00fd khi th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp ch\u1eefa \u0111au l\u01b0ng tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Ch\u1ecdn b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p:<\/strong> <span style=\"font-weight: 400;\">M\u1eb7c d\u00f9 t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng \u0111\u1ec3 gi\u1ea3m \u0111au do tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7mm nh\u01b0ng n\u00f3 ch\u1ec9 c\u00f3 hi\u1ec7u qu\u1ea3 khi b\u1ea1n ch\u1ecdn t\u1eadp c\u00e1c b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p v\u00e0 kh\u00f4ng qu\u00e1 s\u1ee9c. V\u00ec th\u1ebf h\u00e3y c\u00e2n nh\u1eafc th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp trong kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng c\u1ee7a c\u01a1 th\u1ec3, v\u1eeba s\u1ee9c, tr\u00e1nh l\u00e0m cho x\u01b0\u01a1ng kh\u1edbp ch\u1ecbu th\u00eam \u00e1p l\u1ef1c, khi\u1ebfn c\u01a1n \u0111au n\u1eb7ng h\u01a1n.<\/span><\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>T\u1ea7n su\u1ea5t:<\/strong> <span style=\"font-weight: 400;\">Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m v\u1edbi t\u1ea7n su\u1ea5t v\u1eeba ph\u1ea3i, m\u1ed7i ng\u00e0y 1 l\u1ea7n, \u00edt nh\u1ea5t 30 ph\u00fat\/l\u1ea7n. Kh\u00f4ng t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao trong th\u1eddi gian d\u00e0i v\u00e0 thay \u0111\u1ed5i c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n m\u1ed9t c\u00e1ch \u0111\u1ed9t ng\u1ed9t.<\/span><\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Ng\u01b0ng luy\u1ec7n t\u1eadp khi c\u00f3 d\u1ea5u hi\u1ec7u b\u1ea5t th\u01b0\u1eddng:<\/strong> <span style=\"font-weight: 400;\">N\u1ebfu c\u1ea3m th\u1ea5y \u0111au nh\u1ee9c ho\u1eb7c b\u1ea5t k\u1ef3 d\u1ea5u hi\u1ec7u b\u1ea5t th\u01b0\u1eddng n\u00e0o, b\u1ea1n c\u1ea7n d\u1eebng t\u1eadp luy\u1ec7n ngay l\u1eadp t\u1ee9c.<\/span><\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Nh\u1eefng b\u00e0i t\u1eadp c\u1ea7n tr\u00e1nh:<\/strong><span style=\"font-weight: 400;\"> N\u00ean tr\u00e1nh c\u00e1c b\u00e0i t\u1eadp n\u1eb7ng g\u00e2y \u00e1p l\u1ef1c cho c\u1ed9t s\u1ed1ng c\u1ed5, c\u1ed9t s\u1ed1ng th\u1eaft l\u01b0ng \u0111\u1ec3 kh\u00f4ng l\u00e0m b\u1ec7nh tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m tr\u1ea7m tr\u1ecdng h\u01a1n. T\u1ed1t nh\u1ea5t ng\u01b0\u1eddi b\u1ec7nh kh\u00f4ng n\u00ean th\u1ef1c hi\u1ec7n c\u1eed t\u1ea1 n\u1eb7ng, \u0111\u1ee9ng c\u00fai ch\u1ea1m \u0111\u1ea7u ng\u00f3n ch\u00e2n, xoay v\u1eb7n ho\u1eb7c u\u1ed1n cong ng\u01b0\u1eddi,\u2026<\/span><\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n:<\/strong><span style=\"font-weight: 400;\"> \u0110\u1ec3 c\u00e1c kh\u1edbp v\u00e0 c\u01a1 \u0111\u01b0\u1ee3c c\u0103ng gi\u00e3n th\u00ec b\u1ea1n n\u00ean l\u00e0m n\u00f3ng c\u01a1 th\u1ec3 b\u1eb1ng v\u00e0i \u0111\u1ed9ng t\u00e1c kh\u1edfi \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng c\u01a1 b\u1ea3n.<\/span><\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong>Tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129:<\/strong><span style=\"font-weight: 400;\"> T\u00f9y thu\u1ed9c v\u00e0o v\u1ecb tr\u00ed tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m m\u00e0 c\u00e1c b\u00e0i t\u1eadp c\u00f3 th\u1ec3 kh\u00e1c nhau, v\u00ec v\u1eady t\u1ed1t nh\u1ea5t b\u1ea1n n\u00ean h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 \u0111\u1ec3 \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 v\u00e0 ch\u1ea9n \u0111o\u00e1n ch\u00ednh x\u00e1c tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n. B\u1ea1n c\u00f3 th\u1ec3 b\u1ecb th\u01b0\u01a1ng n\u1ebfu kh\u00f4ng c\u00f3 s\u1ef1 ch\u1ea5p thu\u1eadn v\u00e0 h\u01b0\u1edbng d\u1eabn th\u00edch h\u1ee3p.<\/span><\/span><\/li>\n<\/ul>\n<div id=\"attachment_32374\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-32374\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-32374\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-8.jpg\" alt=\"B\u1ea1n n\u00ean h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u t\u1eadp c\u00e1c b\u00e0i t\u1eadp \u0111au l\u01b0ng tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m\u00a0\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-8.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2020\/08\/bai-tap-chua-thoat-vi-dia-dem-8-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-32374\" class=\"wp-caption-text\">B\u1ea1n n\u00ean h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u t\u1eadp c\u00e1c b\u00e0i t\u1eadp \u0111au l\u01b0ng tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m<\/p><\/div>\n<p style=\"text-align: justify;\"><em><span style=\"font-weight: 400; font-family: arial, helvetica, sans-serif;\">B\u00ean c\u1ea1nh vi\u1ec7c th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m \u0111\u1ec3 gi\u1ea3m \u0111au l\u01b0ng, b\u1ea1n c\u0169ng n\u00ean s\u1eed d\u1ee5ng <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/sieuthiyte.com.vn\/dai-lung-cot-song\">\u0111ai th\u1eaft l\u01b0ng c\u1ed9t s\u1ed1ng<\/a><\/span>. \u0110\u00e2y l\u00e0 lo\u1ea1i \u0111ai chuy\u00ean d\u1ee5ng \u0111\u01b0\u1ee3c b\u00e1c s\u0129 khuy\u00ean d\u00f9ng v\u1edbi b\u1ec7nh nh\u00e2n tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m \u0111\u1ec3 gi\u1ea3m \u0111au, \u0111\u1ecbnh v\u1ecb c\u1ed9t s\u1ed1ng v\u00e0 duy tr\u00ec t\u01b0 th\u1ebf t\u1ed1t h\u01a1n.\u00a0<\/span><\/em><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">\n<table id=\"tablepress-119\" class=\"tablepress tablepress-id-119 tablepress-responsive tablepress-responsive-stack-phone\">\n<tbody class=\"row-hover\">\n<tr class=\"row-1 odd\">\n\t<td class=\"column-1\"><img src=\"https:\/\/sieuthiyte.com.vn\/assets\/uploads\/dai-lung-cot-song-aergo-cpo-7202-21583737754.nv.png\" alt=\"\" width=\"240\" height=\"240\" \/><br \/>\n<\/td><td class=\"column-2\"><p style=\"font-weight: bold; text-align: center\">\u0110ai l\u01b0ng c\u1ed9t s\u1ed1ng Aergo CPO-7202<br \/>\nGi\u00e1 b\u00e1n tham kh\u1ea3o: 960.000\u0111<br \/>\n<button class=\"button-1\" style=\"vertical-align:middle\"><a href=\"https:\/\/sieuthiyte.com.vn\/dai-lung-cot-song-aergo-cpo-7202-1167.html\" rel=\"nofollow noopener noreferrer\" target=\"_blank\"><span>Mua Ngay<\/span><br \/>\n<\/button><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-119 from cache --><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">\n<table id=\"tablepress-116\" class=\"tablepress tablepress-id-116 tablepress-responsive tablepress-responsive-stack-phone\">\n<tbody class=\"row-hover\">\n<tr class=\"row-1 odd\">\n\t<td class=\"column-1\"><img src=\"https:\/\/sieuthiyte.com.vn\/assets\/uploads\/3-min1556332251.nv.png\" alt=\"\" width=\"240\" height=\"240\" \/><br \/>\n<\/td><td class=\"column-2\"><p style=\"font-weight: bold; text-align: center\">\u0110ai l\u01b0ng c\u1ed9t s\u1ed1ng Dr.Kare K-BB-684<br \/>\nGi\u00e1 b\u00e1n tham kh\u1ea3o:  580.000\u0111<br \/>\n<button class=\"button-1\" style=\"vertical-align:middle\"><a href=\"https:\/\/sieuthiyte.com.vn\/dai-lung-cot-song-dr-kare-K-BB-684-951.html\" rel=\"nofollow noopener noreferrer\" target=\"_blank\"><span>Mua Ngay<\/span><br \/>\n<\/button><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-116 from cache --><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">\n<table id=\"tablepress-117\" class=\"tablepress tablepress-id-117 tablepress-responsive tablepress-responsive-stack-phone\">\n<tbody class=\"row-hover\">\n<tr class=\"row-1 odd\">\n\t<td class=\"column-1\"><img src=\"https:\/\/sieuthiyte.com.vn\/data\/images\/San-Pham\/dai-lung-cot-song-cpo-6211-av1.jpg\" alt=\"\" width=\"240\" height=\"240\" \/><br \/>\n<\/td><td class=\"column-2\"><p style=\"font-weight: bold; text-align: center\">\u0110ai l\u01b0ng c\u1ed9t s\u1ed1ng CPO-6211<br \/>\nGi\u00e1 b\u00e1n tham kh\u1ea3o:  699.000\u0111<br \/>\n<button class=\"button-1\" style=\"vertical-align:middle\"><a href=\"https:\/\/sieuthiyte.com.vn\/dai-lung-cot-song-cpo-6211-1296.html\" rel=\"nofollow noopener noreferrer\" target=\"_blank\"><span>Mua Ngay<\/span><br \/>\n<\/button><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-117 from cache --><\/span><\/p>\n<p style=\"text-align: justify;\"><em><strong><span style=\"font-family: arial, helvetica, sans-serif;\"><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/sieuthiyte.com.vn\/\">Si\u00eau Th\u1ecb Y T\u1ebf<\/a><\/span> chia s\u1ebb \u0111\u1ebfn b\u1ea1n top b\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m hi\u1ec7u qu\u1ea3 cao m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng t\u1eadp luy\u1ec7n t\u1ea1i nh\u00e0. C\u1ea3m \u01a1n b\u1ea1n \u0111\u00e3 \u0111\u00f3n \u0111\u1ecdc b\u00e0i vi\u1ebft v\u00e0 ch\u00fac b\u1ea1n th\u1eadt nhi\u1ec1u s\u1ee9c kh\u1ecfe!<\/span><\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ch\u1ee9ng \u0111au l\u01b0ng do tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m c\u00f3 th\u1ec3 thuy\u00ean gi\u1ea3m b\u1eb1ng m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp ch\u1eefa tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m t\u1ea1i nh\u00e0 nh\u1edd kh\u1ea3 n\u0103ng t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp, c\u1ea3i thi\u1ec7n t\u00ednh linh ho\u1ea1t c\u1ee7a c\u00e1c c\u01a1 c\u1ed9t s\u1ed1ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 top b\u00e0i t\u1eadp tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u01b0\u1ee3c [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":32362,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1227,1498],"tags":[],"_links":{"self":[{"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/posts\/14690"}],"collection":[{"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/users\/23"}],"replies":[{"embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/comments?post=14690"}],"version-history":[{"count":0,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/posts\/14690\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/media\/32362"}],"wp:attachment":[{"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/media?parent=14690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/categories?post=14690"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/tags?post=14690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}