{"id":2108,"date":"2024-12-30T08:00:17","date_gmt":"2024-12-30T01:00:17","guid":{"rendered":"http:\/\/sieuthiyte.com.vn\/blog\/?p=2108"},"modified":"2024-12-30T14:20:46","modified_gmt":"2024-12-30T07:20:46","slug":"nhung-bai-tap-yoga-giam-beo-bung-hieu-qua","status":"publish","type":"post","link":"https:\/\/sieuthiyte.com.vn\/blog\/nhung-bai-tap-yoga-giam-beo-bung-hieu-qua","title":{"rendered":"12 B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng cho ng\u01b0\u1eddi m\u1edbi c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3"},"content":{"rendered":"<p style=\"text-align: justify;\"><em>T\u1eadp\u00a0yoga\u00a0kh\u00f4ng ch\u1ec9 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe, gi\u00fap tinh th\u1ea7n tho\u1ea3i m\u00e1i m\u00e0 c\u00f2n gi\u00fap b\u1ea1n gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3. C\u00f9ng <strong>Si\u00eau Th\u1ecb Y T\u1ebf\u00a0<\/strong>tham kh\u1ea3o\u00a012 b\u00e0i t\u1eadp <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/nhung-bai-tap-yoga-giam-beo-bung-hieu-qua\"><strong>yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong><\/a><\/span> t\u1ea1i nh\u00e0 d\u01b0\u1edbi \u0111\u00e2y v\u00e0 c\u1ed1 g\u1eafng ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n \u0111\u1ec3 nhanh ch\u00f3ng \u1edf h\u1eefu eo thon, d\u00e1ng g\u1ecdn b\u1ea1n nh\u00e9!<\/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\/nhung-bai-tap-yoga-giam-beo-bung-hieu-qua\/#Lieu_tap_yoga_co_giam_mo_bung_khong\" >Li\u1ec7u t\u1eadp yoga c\u00f3 gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng?<\/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\/nhung-bai-tap-yoga-giam-beo-bung-hieu-qua\/#Cac_bai_tap_yoga_giam_mo_bung_sieu_nhanh_tai_nha\" >C\u00e1c b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng si\u00eau nhanh 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\/nhung-bai-tap-yoga-giam-beo-bung-hieu-qua\/#Tu_the_ngoi_gap_nguoi_ve_truoc_Paschimottanasana_giam_mo_bung_nhanh_chong\" >T\u01b0 th\u1ebf ng\u1ed3i g\u1eadp ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc (Paschimottanasana) gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh ch\u00f3ng<\/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\/nhung-bai-tap-yoga-giam-beo-bung-hieu-qua\/#Tu_the_con_lac_da_Ustrasana_danh_tan_mo_bung\" >T\u01b0 th\u1ebf con l\u1ea1c \u0111\u00e0 (Ustrasana) \u0111\u00e1nh tan m\u1ee1 b\u1ee5ng\u00a0<\/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\/nhung-bai-tap-yoga-giam-beo-bung-hieu-qua\/#Tu_the_canh_cung_Dhanurasana_bai_tap_yoga_giam_mo_bung_cho_nguoi_moi\" >T\u01b0 th\u1ebf c\u00e1nh cung (Dhanurasana) b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng cho ng\u01b0\u1eddi m\u1edbi\u00a0<\/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\/nhung-bai-tap-yoga-giam-beo-bung-hieu-qua\/#Tu_the_meo_keo_gian_Marjariasana_cho_nguoi_moi\" >T\u01b0 th\u1ebf m\u00e8o k\u00e9o gi\u00e3n (Marjariasana) cho ng\u01b0\u1eddi m\u1edbi<\/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\/nhung-bai-tap-yoga-giam-beo-bung-hieu-qua\/#Tu_the_Cui_gap_nguoi_khi_dung_Padahastasana_giam_mo_bung_tai_nha\" >T\u01b0 th\u1ebf C\u00fai g\u1eadp ng\u01b0\u1eddi khi \u0111\u1ee9ng (Padahastasana) gi\u1ea3m m\u1ee1 b\u1ee5ng t\u1ea1i nh\u00e0<\/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\/nhung-bai-tap-yoga-giam-beo-bung-hieu-qua\/#Tu_the_nang_cao_chan_Uttanpadasana_giam_mo_bung_nhanh\" >T\u01b0 th\u1ebf n\u00e2ng cao ch\u00e2n (Uttanpadasana) gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh\u00a0<\/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\/nhung-bai-tap-yoga-giam-beo-bung-hieu-qua\/#Dong_tac_Plank_co_ban_bai_tap_yoga_giam_mo_bung\" >\u0110\u1ed9ng t\u00e1c Plank c\u01a1 b\u1ea3n b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\u00a0<\/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\/nhung-bai-tap-yoga-giam-beo-bung-hieu-qua\/#Tu_the_Plank_mot_ben_giam_mo_bung_hieu_qua_tai_nha\" >T\u01b0 th\u1ebf Plank m\u1ed9t b\u00ean gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 t\u1ea1i nh\u00e0<\/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\/nhung-bai-tap-yoga-giam-beo-bung-hieu-qua\/#Tu_the_Chao_Mat_Troi_Surya_Namaskar_yoga_eo_thon_bung_nho\" >T\u01b0 th\u1ebf Ch\u00e0o M\u1eb7t Tr\u1eddi (Surya Namaskar) yoga eo thon b\u1ee5ng nh\u1ecf\u00a0<\/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\/nhung-bai-tap-yoga-giam-beo-bung-hieu-qua\/#Tu_the_con_thuyen_Naukasana_yoga_vong_eo_con_kien\" >T\u01b0 th\u1ebf con thuy\u1ec1n (Naukasana) yoga v\u00f2ng eo con ki\u1ebfn<\/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\/nhung-bai-tap-yoga-giam-beo-bung-hieu-qua\/#Tu_the_cai_ghe_chair_pose_bai_tap_yoga_giam_mo_bung\" >T\u01b0 th\u1ebf c\u00e1i gh\u1ebf (chair pose) b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\u00a0<\/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\/nhung-bai-tap-yoga-giam-beo-bung-hieu-qua\/#Tu_the_qua_nui_bai_tap_yoga_giam_mo_bung\" >T\u01b0 th\u1ebf qu\u1ea3 n\u00fai b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\u00a0<\/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\/nhung-bai-tap-yoga-giam-beo-bung-hieu-qua\/#Nhung_luu_y_khi_tap_yoga_giam_mo_bung_cho_nguoi_moi_tap\" >Nh\u1eefng l\u01b0u \u00fd khi t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng cho ng\u01b0\u1eddi m\u1edbi t\u1eadp<\/a><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Lieu_tap_yoga_co_giam_mo_bung_khong\"><\/span>Li\u1ec7u t\u1eadp yoga c\u00f3 gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Nhi\u1ec1u \u00fd ki\u1ebfn cho r\u1eb1ng t\u1eadp yoga s\u1ebd kh\u00f4ng \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo b\u1eb1ng c\u00e1c b\u00e0i t\u1eadp gym, arobic. Tuy nhi\u00ean theo chuy\u00ean gia s\u1ee9c kh\u1ecfe th\u00ec quan \u0111i\u1ec3m tr\u00ean ho\u00e0n to\u00e0n kh\u00f4ng \u0111\u00fang, tr\u00ean th\u1ef1c t\u1ebf m\u1ed7i gi\u1edd t\u1eadp yoga l\u01b0\u1ee3ng calo m\u1ea5t \u0111i trung b\u00ecnh 240 calories, th\u1eadm ch\u00ed l\u00ean \u0111\u1ebfn h\u01a1n 400 calories n\u1ebfu b\u00e0i t\u1eadp kh\u00f3 h\u01a1n.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Yoga h\u01b0\u1edbng \u0111\u1ebfn h\u01a1i th\u1edf, qu\u00e1 tr\u00ecnh t\u1eadp c\u1ea7n s\u1ef1 t\u1eadp trung, t\u0129nh t\u00e2m v\u00e0 l\u00e0m d\u1ebbo dai c\u01a1 th\u1ec3 h\u01a1n th\u00f4ng qua c\u00e1c \u0111\u1ed9ng t\u00e1c \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n ch\u1eadm r\u00e3i, t\u1eeb t\u1eeb v\u00e0 duy tr\u00ec trong m\u1ed9t kho\u1ea3ng th\u1eddi gian. \u0110i\u1ec1u n\u00e0y khi\u1ebfn c\u01a1 th\u1ec3 v\u1eadn \u0111\u1ed9ng r\u1ea5t nhi\u1ec1u c\u1ee5 th\u1ec3 l\u00e0 \u1edf c\u00e1c nh\u00f3m c\u01a1. Th\u1ef1c hi\u1ec7n nh\u1eefng \u0111\u1ed9ng t\u00e1c yoga k\u00e9o c\u0103ng, co gi\u00e3n v\u00f9ng b\u1ee5ng l\u00e0 c\u00e1ch \u0111\u1ec3 \u0111\u00e1nh tan kh\u1ed1i m\u1ee1 d\u01b0\u1edbi da, k\u00edch th\u00edch gi\u1ea3m m\u1ee1 v\u00f9ng eo c\u1ef1c hi\u1ec7u qu\u1ea3.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">T\u1eadp <strong>yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> kh\u00f4ng ch\u1ec9 gi\u00fap ng\u01b0\u1eddi t\u1eadp nhanh ch\u00f3ng s\u1edf h\u1eefu \u201cv\u00f2ng eo con ki\u1ebfn\u201d kh\u00f4ng c\u00f2n m\u1ee1 th\u1eeba m\u00e0 c\u00f2n t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe, th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 v\u00e0 c\u1ea3 tinh th\u1ea7n.<\/span><\/p>\n<div id=\"attachment_33062\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33062\" decoding=\"async\" loading=\"lazy\" class=\"wp-image-33062 size-full\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tap-yoga-giam-mo-bung.jpg\" alt=\"Nh\u1eefng \u0111\u1ed9ng t\u00e1c yoga k\u00e9o c\u0103ng v\u00f9ng b\u1ee5ng s\u1ebd k\u00edch th\u00edch gi\u1ea3m m\u1ee1 v\u00f9ng eo c\u1ef1c hi\u1ec7u qu\u1ea3\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tap-yoga-giam-mo-bung.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tap-yoga-giam-mo-bung-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33062\" class=\"wp-caption-text\">Nh\u1eefng \u0111\u1ed9ng t\u00e1c yoga k\u00e9o c\u0103ng v\u00f9ng b\u1ee5ng s\u1ebd k\u00edch th\u00edch gi\u1ea3m m\u1ee1 v\u00f9ng eo c\u1ef1c hi\u1ec7u qu\u1ea3<\/p><\/div>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Cac_bai_tap_yoga_giam_mo_bung_sieu_nhanh_tai_nha\"><\/span>C\u00e1c b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng si\u00eau nhanh t\u1ea1i nh\u00e0<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>C\u00e1c b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng si\u00eau nhanh gi\u00fap b\u1ea1n \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba, l\u00e0m s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng hi\u1ec7u qu\u1ea3.<\/p>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tu_the_ngoi_gap_nguoi_ve_truoc_Paschimottanasana_giam_mo_bung_nhanh_chong\"><\/span>T\u01b0 th\u1ebf ng\u1ed3i g\u1eadp ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc (Paschimottanasana) gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh ch\u00f3ng<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Paschimottanasana l\u00e0 <strong>b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> <strong>si\u00eau nhanh<\/strong>, \u0111\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf c\u01a1 b\u1ea3n c\u1ee7a Hatha yoga. Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y s\u1ebd gi\u00fap b\u1ea1n k\u00edch th\u00edch h\u1ec7 ti\u00eau h\u00f3a, khi\u1ebfn c\u01a1 b\u1ee5ng l\u00e0m vi\u1ec7c nhi\u1ec1u h\u01a1n \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh \u0111\u00e1nh bay m\u1ee1 th\u1eeba.<\/span><\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:\u00a0<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 1: B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf ng\u1ed3i, l\u01b0ng th\u1eb3ng, 2 ch\u00e2n du\u1ed7i th\u1eb3ng \u00e1p s\u00e1t v\u00e0o nhau v\u1edbi m\u0169i ch\u00e2n h\u01b0\u1edbng l\u00ean tr\u1ea7n nh\u00e0. L\u00fac n\u00e0y b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 g\u1eadp du\u1ed7i nh\u1eb9 c\u1ed5 ch\u00e2n \u0111\u1ec3 kh\u00f4ng b\u1ecb \u0111au ph\u1ea7n b\u1eafp chu\u1ed1i ch\u00e2n khi g\u1eadp.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 2: H\u00edt s\u00e2u \u0111\u1ed3ng th\u1eddi gi\u01a1 tay l\u00ean tr\u00ean \u0111\u1ea7u, kh\u00f4ng u\u1ed1n cong khu\u1ef7u tay. \u0110\u01b0a m\u1eaft nh\u00ecn theo tay, r\u01b0\u1edbn ng\u01b0\u1eddi t\u1eeb t\u1eeb \u0111\u1ec3 k\u00e9o c\u0103ng c\u1ed9t s\u1ed1ng t\u1ed1i \u0111a.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 3: Th\u1edf ra r\u1ed3i k\u00e9o l\u01b0ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc. H\u1ea1 tay xu\u1ed1ng v\u00e0 c\u1ed1 g\u1eafng h\u1ebft s\u1ee9c \u0111\u1ec3 ch\u1ea1m v\u00e0o ng\u00f3n ch\u00e2n, \u0111\u01b0a c\u1eb1m ch\u1ea1m l\u00ean tr\u00ean g\u1ed1i.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 4: Ti\u1ebfp t\u1ee5c gi\u1eef cho b\u1ee5ng d\u01b0\u1edbi ch\u1ea1m \u0111\u00f9i \u0111\u1ebfn ng\u1ef1c \u0111\u1ebfn khi n\u00e0o b\u1ea1n c\u1ea3m th\u1ea5y c\u01a1 \u0111\u00f9i sau c\u0103ng ra.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 5: H\u00edt v\u00e0o v\u00e0 c\u1ed1 g\u1eafng gi\u1eef t\u01b0 th\u1ebf n\u00e0y kho\u1ea3ng t\u1eeb 60 &#8211; 90 gi\u00e2y. <\/span><span style=\"font-weight: 400;\">Th\u1edf ra r\u1ed3i sau \u0111\u00f3 tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp 10 l\u1ea7n.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_33064\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33064\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33064\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/cac-bai-tap-yoga-giam-mo-bung.jpg\" alt=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng v\u1edbi t\u01b0 th\u1ebf Paschimottanasana\" width=\"750\" height=\"428\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/cac-bai-tap-yoga-giam-mo-bung.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/cac-bai-tap-yoga-giam-mo-bung-300x171.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33064\" class=\"wp-caption-text\">B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng v\u1edbi t\u01b0 th\u1ebf Paschimottanasana<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tu_the_con_lac_da_Ustrasana_danh_tan_mo_bung\"><\/span>T\u01b0 th\u1ebf con l\u1ea1c \u0111\u00e0 (Ustrasana) \u0111\u00e1nh tan m\u1ee1 b\u1ee5ng\u00a0<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">T\u01b0 th\u1ebf h\u00ecnh l\u1ea1c \u0111\u00e0 c\u00f3 t\u00ean g\u1ecdi Ustrasana gi\u00fap k\u00e9o gi\u00e3n ng\u1ef1c, b\u1ee5ng. \u0110\u1ed9ng t\u00e1c ng\u1eeda c\u1ed5 ra sau gi\u00fap cho h\u1ec7 ti\u00eau h\u00f3a \u0111\u01b0\u1ee3c th\u00fac \u0111\u1ea7y, th\u01b0 gi\u00e3n c\u1ea3 v\u00f9ng c\u1ed5 vai g\u00e1y hi\u1ec7u qu\u1ea3. \u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf yoga hi\u1ec7u qu\u1ea3 gi\u00fap \u0111\u00e1nh tan m\u1ee1 b\u1ee5ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 d\u1ebbo dai cho c\u01a1 th\u1ec3. Khi th\u1ef1c hi\u1ec7n, t\u01b0 th\u1ebf n\u00e0y k\u00e9o c\u0103ng c\u01a1 b\u1ee5ng, t\u0103ng c\u01b0\u1eddng tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 k\u00edch th\u00edch h\u1ec7 ti\u00eau h\u00f3a, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba v\u00f9ng b\u1ee5ng m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/span><\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 1: X\u1ebfp ch\u00e2n t\u01b0 th\u1ebf qu\u1ef3 v\u00e0 ng\u1ed3i l\u00ean, tay \u0111\u1eb7t \u0111\u00f9i r\u1ed3i \u0111\u1ee9ng th\u1eb3ng b\u1eb1ng \u0111\u1ea7u g\u1ed1i, tay c\u1ea1nh h\u00f4ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 2: Di chuy\u1ec3n \u0111\u1ea7u g\u1ed1i sang 2 b\u00ean r\u1ed9ng b\u1eb1ng vai, mu b\u00e0n ch\u00e2n ch\u1ea1m s\u00e0n.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 3: L\u00fac n\u00e0y h\u00e3y th\u1edf s\u00e2u v\u00e0 u\u1ed1n cong ng\u01b0\u1eddi v\u1ec1 ph\u00eda sau. M\u1ed9t tay n\u1eafm l\u1ea5y c\u1ed5 ch\u00e2n ch\u1eafc ch\u1eafn, v\u00f2ng tay c\u00f2n l\u1ea1i n\u1eafm l\u1ea5y g\u00f3t ch\u00e2n c\u00f2n l\u1ea1i. N\u1ebfu th\u1ea5y kh\u00f3 th\u00ec b\u1ea1n c\u00f3 th\u1ec3 l\u1ea5y tay \u0111\u1ee1 l\u1ea5y l\u01b0ng, t\u1eeb t\u1eeb ng\u00e3 nh\u1eb9 ng\u01b0\u1eddi ra sau.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 4: H\u00edt v\u00e0o g\u1ed3ng c\u01a1 b\u1ee5ng, s\u1eed d\u1ee5ng l\u1ef1c \u0111\u00f9i \u0111\u1ec3 n\u00e2ng ng\u01b0\u1eddi tho\u00e1t th\u1ebf \u1edf t\u01b0 th\u1ebf qu\u1ef3 g\u1ed1i.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 5: C\u1ed1 \u0111\u1ecbnh kho\u1ea3ng 30 \u2013 60s r\u1ed3i th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_33065\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33065\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33065\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/nhung-bai-tap-yoga-giam-mo-bung.jpg\" alt=\"T\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng n\u00ean b\u1ecf qua t\u01b0 th\u1ebf Ustrasana\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/nhung-bai-tap-yoga-giam-mo-bung.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/nhung-bai-tap-yoga-giam-mo-bung-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33065\" class=\"wp-caption-text\">T\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng n\u00ean b\u1ecf qua t\u01b0 th\u1ebf Ustrasana<\/p><\/div>\n<blockquote>\n<p><strong>Xem th\u00eam:<\/strong><\/p>\n<p><strong><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/chay-bo-co-giam-mo-bung-khong\">Ch\u1ea1y b\u1ed9 c\u00f3 gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng<\/a><\/span>?<\/strong><\/p>\n<p><strong><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/bi-quyet-giam-can-khong-can-nhin-va-tap-luyen-vat-va\">C\u00e1ch gi\u1ea3m c\u00e2n kh\u00f4ng c\u1ea7n t\u1eadp th\u1ec3 d\u1ee5c<\/a>?<\/span><\/strong><\/p>\n<\/blockquote>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tu_the_canh_cung_Dhanurasana_bai_tap_yoga_giam_mo_bung_cho_nguoi_moi\"><\/span>T\u01b0 th\u1ebf c\u00e1nh cung (Dhanurasana) b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng cho ng\u01b0\u1eddi m\u1edbi\u00a0<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">C\u00e1ch t\u1eadp <strong>yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> \u1edf t\u01b0 th\u1ebf Dhanurasana s\u1ebd gi\u00fap b\u1ea1n \u00e9p c\u01a1 b\u1ee5ng, c\u0103ng c\u01a1 l\u01b0ng, \u0111\u00f9i, c\u00e1nh tay, ng\u1ef1c. Khi th\u1ef1c hi\u1ec7n, t\u01b0 th\u1ebf n\u00e0y t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd l\u00ean v\u00f9ng b\u1ee5ng, k\u00e9o c\u0103ng c\u01a1 v\u00e0 k\u00edch th\u00edch \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba. Ngo\u00e0i ra, n\u00f3 c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n ti\u00eau h\u00f3a, t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh l\u01b0ng v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf c\u01a1 th\u1ec3.<\/span><\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 1: B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf n\u1eb1m \u00fap m\u1eb7t xu\u1ed1ng th\u1ea3m, \u0111\u1ed3ng th\u1eddi du\u1ed7i th\u1eb3ng 2 ch\u00e2n, 2 tay \u0111\u1eb7t hai b\u00ean c\u01a1 th\u1ec3.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 2: H\u00edt v\u00e0o, hai tay n\u1eafm l\u1ea5y c\u1ed5 ch\u00e2n r\u1ed3i b\u1eaft \u0111\u1ea7u nh\u1ea5c \u0111\u1ea7u, v\u00e0i v\u00e0 ch\u00e2n l\u00ean. K\u00e9o c\u0103ng to\u00e0n c\u01a1 th\u1ec3 t\u1ef1a nh\u01b0 c\u00e1nh cung \u0111ang v\u01b0\u01a1n c\u0103ng. L\u01b0u \u00fd c\u1ea7n g\u1ed3ng ch\u1eafc c\u01a1 b\u1ee5ng \u0111\u1ec3 k\u00e9o c\u0103ng th\u00e2n tr\u00ean nh\u01b0ng b\u1ee5ng d\u01b0\u1edbi v\u1eabn ch\u1ea1m s\u00e0n.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 3: Gi\u1eef t\u01b0 th\u1ebf 15 &#8211; 30 gi\u00e2y r\u1ed3i m\u1edbi t\u1eeb t\u1eeb th\u1ea3 l\u1ecfng tay ch\u00e2n, du\u1ed7i ng\u01b0\u1eddi ra. K\u1ebft h\u1ee3p th\u1edf ra v\u00e0 tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 4: L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c sau m\u1ed7i 15 gi\u00e2y ng\u1eebng th\u01b0 gi\u00e3n.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_33066\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33066\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33066\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/bai-tap-yoga-giam-mo-bung-sieu-nhanh.jpg\" alt=\"T\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng cho ng\u01b0\u1eddi m\u1edbi t\u1eadp v\u1edbi t\u01b0 th\u1ebf Dhanurasana\" width=\"750\" height=\"533\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/bai-tap-yoga-giam-mo-bung-sieu-nhanh.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/bai-tap-yoga-giam-mo-bung-sieu-nhanh-300x213.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33066\" class=\"wp-caption-text\">T\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng cho ng\u01b0\u1eddi m\u1edbi t\u1eadp v\u1edbi t\u01b0 th\u1ebf Dhanurasana<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tu_the_meo_keo_gian_Marjariasana_cho_nguoi_moi\"><\/span>T\u01b0 th\u1ebf m\u00e8o k\u00e9o gi\u00e3n (Marjariasana) cho ng\u01b0\u1eddi m\u1edbi<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">T\u01b0 th\u1ebf Marjariasana hay g\u1ecdi l\u00e0 t\u01b0 th\u1ebf con b\u00f2\/con m\u00e8o s\u1ebd t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd l\u00ean nh\u00f3m c\u01a1 \u1edf b\u1ee5ng, gi\u00fap b\u1ea1n \u0111\u00e1nh tan m\u1ee1 b\u1ee5ng m\u1ed9t c\u00e1ch t\u1eeb t\u1eeb.\u00a0\u0110\u1ed9ng t\u00e1c <strong>yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> gi\u00fap k\u00e9o c\u0103ng c\u01a1 b\u1ee5ng, k\u00edch th\u00edch c\u01a1 quan n\u1ed9i t\u1ea1ng v\u00e0 c\u1ea3i thi\u1ec7n h\u1ec7 ti\u00eau h\u00f3a, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba v\u00f9ng b\u1ee5ng. Ngo\u00e0i ra, n\u00f3 c\u00f2n t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t cho c\u1ed9t s\u1ed1ng, gi\u1ea3m \u0111au l\u01b0ng v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf.<\/span><\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 1: Ng\u1ed3i qu\u1ef3 l\u00ean hai g\u00f3t ch\u00e2n, \u0111\u1ed3ng th\u1eddi gi\u1eef th\u1eb3ng, \u0111\u1ea7u th\u1eb3ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 2: Gi\u1eef h\u01a1i h\u00edt th\u1edf b\u00ecnh th\u01b0\u1eddng. D\u1ea7n d\u1ea7n thay \u0111\u1ed5i t\u01b0 th\u1ebf ch\u1ed1ng 2 b\u00e0n tay xu\u1ed1ng s\u00e0n (gi\u1ed1ng t\u01b0 th\u1ebf em b\u00e9 b\u00f2) l\u00e0m sao cho l\u01b0ng song song v\u1edbi m\u1eb7t s\u00e0n, d\u1ed3n tr\u1ecdng l\u1ef1c c\u01a1 th\u1ec3 v\u00e0o hai l\u00f2ng b\u00e0n tay v\u00e0 \u0111\u1ea7u g\u1ed1i.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 3: Hai c\u00e1nh tay m\u1edf r\u1ed9ng b\u1eb1ng vai v\u00e0 \u0111\u1eb7t vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n, g\u1ed1i m\u1edf r\u1ed9ng b\u1eb1ng h\u00f4ng \u0111\u1ed3ng th\u1eddi gi\u1eef \u0111\u1ea7u th\u1eb3ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 4: H\u00edt th\u1eadt s\u00e2u k\u1ebft h\u1ee3p ng\u1ea9ng \u0111\u1ea7u l\u00ean k\u00e9o d\u00e0i, c\u0103ng c\u1ed5 v\u00e0 c\u0103ng c\u01a1 b\u1ee5ng, m\u1edf s\u01b0\u1eddn \u0111\u1ebfn khi c\u1ea3m nh\u1eadn x\u01b0\u01a1ng s\u1ed1ng c\u00f3 h\u00ecnh d\u1ea1ng l\u00f5m xu\u1ed1ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 5: L\u00fac n\u00e0y b\u1ea1n khoan v\u1ed9i th\u1edf ra m\u00e0 ti\u1ebfp t\u1ee5c gi\u1eef h\u01a1i th\u1edf s\u00e2u, duy tr\u00ec t\u01b0 th\u1ebf kho\u1ea3ng 15 &#8211; 30 gi\u00e2y.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 6: Th\u1edf s\u00e2u, h\u1ea1 th\u1ea5p \u0111\u1ea7u, cu\u1ed9n c\u1ed5 k\u00e9o cao vai g\u00e1y, \u0111\u01b0a c\u1ed9t s\u1ed1ng l\u00ean tr\u00ean tr\u1ea7n. Trong khi \u0111\u00f3 b\u1ea1n c\u1ea7n h\u00f3p b\u1ee5ng, si\u1ebft ch\u1eb7t \u0111\u1ed3ng th\u1eddi c\u1ea3 m\u00f4ng v\u00e0 b\u1ee5ng \u0111\u1ebfn khi n\u00e0o b\u1ea1n th\u1ea5y c\u00e1c c\u01a1 co th\u1eaft. Lu\u00f4n gi\u1eef \u0111\u1ea7u n\u1eb1m gi\u1eefa hai c\u00e1nh tay.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 7: Ti\u1ebfp t\u1ee5c th\u1edf s\u00e2u v\u00e0 gi\u1eef t\u01b0 th\u1ebf t\u1eeb 15 &#8211; 30 gi\u00e2y, sau khi \u0111\u00e3 quen th\u00ec n\u00ean t\u0103ng d\u1ea7n 60 &#8211; 90 gi\u00e2y. <\/span><span style=\"font-weight: 400;\">L\u00fac n\u00e0y h\u00e3y th\u1edf ra, t\u1eeb t\u1eeb tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ng\u1ed3i qu\u1ef3.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 8: L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c 10 l\u1ea7n, sau \u0111\u00f3 khi \u0111\u00e3 quen th\u00ec t\u0103ng l\u00ean 30 l\u1ea7n. H\u00e3y th\u01b0 gi\u00e3n 15 gi\u00e2y sau m\u1ed7i l\u1ea7n l\u1eb7p l\u1ea1i.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_33067\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33067\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33067\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/bai-tap-yoga-don-gian-giam-mo-bung.jpg\" alt=\"T\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng v\u1edbi b\u00e0i t\u1eadp Marjariasana\" width=\"750\" height=\"501\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/bai-tap-yoga-don-gian-giam-mo-bung.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/bai-tap-yoga-don-gian-giam-mo-bung-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33067\" class=\"wp-caption-text\">T\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng v\u1edbi b\u00e0i t\u1eadp Marjariasana<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tu_the_Cui_gap_nguoi_khi_dung_Padahastasana_giam_mo_bung_tai_nha\"><\/span>T\u01b0 th\u1ebf C\u00fai g\u1eadp ng\u01b0\u1eddi khi \u0111\u1ee9ng (Padahastasana) gi\u1ea3m m\u1ee1 b\u1ee5ng t\u1ea1i nh\u00e0<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">T\u01b0 th\u1ebf <strong>yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> n\u00e0y t\u01b0\u01a1ng \u0111\u1ed1i kh\u00f3 n\u00ean c\u1ea7n th\u1eddi gian luy\u1ec7n t\u00e2p b\u1edfi v\u00ec kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u00f3 th\u1ec3 c\u00fai g\u1eadp ng\u01b0\u1eddi \u0111\u01b0\u1ee3c s\u00e2u. Khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y, c\u01a1 b\u1ee5ng \u0111\u01b0\u1ee3c k\u00e9o c\u0103ng, gi\u00fap k\u00edch th\u00edch qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba. \u0110\u1ed3ng th\u1eddi, n\u00f3 c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n m\u00e1u, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u1ed9t s\u1ed1ng.<\/span><\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 1: T\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng, h\u00edt s\u00e2u \u0111\u1ed3ng th\u1eddi gi\u01a1 2 tay th\u1eb3ng l\u00ean tr\u1ea7n sao cho c\u00e1nh tay song song v\u1edbi tai. <\/span><span style=\"font-weight: 400;\">Th\u1edf ra r\u1ed3i g\u1eadp ng\u01b0\u1eddi, t\u1eeb t\u1eeb \u0111\u1ec3 c\u00e2n b\u1eb1ng tr\u1ecdng l\u01b0\u1ee3ng b\u1eb1ng c\u00e1ch di chuy\u1ec3n nh\u1eb9 h\u00f4ng, l\u01b0ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 2: Cho 2 tay ch\u1ea1m s\u00e0n, c\u1ed1 g\u1eafn ch\u1ea1m ng\u00f3n ch\u00e2n. <\/span><span style=\"font-weight: 400;\">H\u00e3y \u00e9p ng\u1ef1c v\u00e0o ch\u00e2n, c\u1ea3m nh\u1eadn s\u1ee9c c\u0103ng t\u1eeb h\u00f4ng. <\/span><span style=\"font-weight: 400;\">C\u00fai s\u00e1t \u0111\u1ea7u nh\u00ecn v\u00e0o khe 2 ch\u00e2n.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Trong l\u00fac t\u1eadp ch\u00fa \u00fd gi\u1eef h\u01a1i th\u1edf \u0111\u1ec1u \u0111\u1eb7n (h\u00edt s\u00e2u, th\u1edf ch\u1eadm) k\u1ebft h\u1ee3p \u00e9p b\u1ee5ng d\u01b0\u1edbi h\u01b0\u1edbng v\u00e0o \u0111\u00f9i. Gi\u1eef t\u01b0 th\u1ebf t\u1eeb 60 \u0111\u1ebfn 90 gi\u00e2y.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 3: Th\u1edf ra v\u00e0 tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_33063\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33063\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33063\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/bai-tap-yoga-giam-mo-bung.jpg\" alt=\"T\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng v\u1edbi t\u01b0 th\u1ebf Padahastasana\" width=\"750\" height=\"557\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/bai-tap-yoga-giam-mo-bung.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/bai-tap-yoga-giam-mo-bung-300x223.jpg 300w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/bai-tap-yoga-giam-mo-bung-100x75.jpg 100w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33063\" class=\"wp-caption-text\">T\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng v\u1edbi t\u01b0 th\u1ebf Padahastasana<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tu_the_nang_cao_chan_Uttanpadasana_giam_mo_bung_nhanh\"><\/span>T\u01b0 th\u1ebf n\u00e2ng cao ch\u00e2n (Uttanpadasana) gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh\u00a0<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">T\u01b0 th\u1ebf n\u00e2ng cao ch\u00e2n Uttanpadasana l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp <strong>yoga gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi<\/strong>, h\u00f4ng v\u00e0 c\u1ea3 \u0111\u00f9i r\u1ea5t hi\u1ec7u qu\u1ea3. \u0110\u1ed9ng t\u00e1c n\u00e0y gi\u00fap k\u00edch ho\u1ea1t c\u00e1c nh\u00f3m c\u01a1 b\u1ee5ng d\u01b0\u1edbi, h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a, v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00f9ng trung t\u00e2m.<\/span><\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 1: B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf n\u1eb1m ng\u1eeda, du\u1ed7i th\u1eb3ng ch\u00e2n v\u00e0 hai g\u00f3t ch\u00e2n ch\u1ea1m v\u00e0o nhau.\u00a0<\/span><span style=\"font-weight: 400;\">Tay \u0111\u1ec3 d\u1ecdc theo hai b\u00ean c\u01a1 th\u1ec3, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng xu\u1ed1ng \u0111\u1ea5t.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 2: Sau \u0111\u00f3 h\u00f3p b\u1ee5ng t\u1ed1i \u0111a \u0111\u1ebfn m\u1ee9c b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ec3 l\u01b0ng d\u01b0\u1edbi \u00e1p s\u00e0n.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 3: H\u00edt m\u1ed9t h\u01a1i th\u1eadt s\u00e2u k\u1ebft h\u1ee3p n\u00e2ng hai ch\u00e2n l\u00ean s\u00e0n t\u1ea1o th\u00e0nh m\u1ed9t g\u00f3c 90 \u0111\u1ed9. Sau \u0111\u00f3 h\u1ea1 \u0111\u1ebfn khi b\u1ee5ng si\u1ebft l\u1ea1i, l\u00fd t\u01b0\u1edfng l\u00e0 kho\u1ea3ng 45 \u0111\u1ed9 v\u1edbi s\u00e0n nh\u00e0. Th\u1edf b\u00ecnh th\u01b0\u1eddng, gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y t\u1eeb 15 &#8211; 30 gi\u00e2y.\u00a0<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 4: Ti\u1ebfp t\u1ee5c th\u1edf ra v\u00e0 nh\u1ea5c ch\u00e2n l\u00ean m\u1ed9t g\u00f3c 90 \u0111\u1ed9 v\u1edbi s\u00e0n nh\u00e0. Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong h\u01a1i th\u1edf b\u00ecnh th\u01b0\u1eddng kho\u1ea3ng 30 gi\u00e2y. <\/span><span style=\"font-weight: 400;\">H\u00edt s\u00e2u v\u00e0 t\u1eeb t\u1eeb \u0111\u01b0a ch\u00e2n v\u1ec1 v\u1ecb tr\u00ed c\u0169.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y 10 l\u1ea7n, t\u0103ng d\u1ea7n l\u00ean \u0111\u1ebfn 30 l\u1ea7n khi \u0111\u00e3 quen. Th\u01b0 gi\u00e3n 15 gi\u00e2y gi\u1eefa m\u1ed7i l\u1ea7n.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_33068\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33068\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33068\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/yoga-giam-mo-bung-cho-nguoi-moi-tap.jpg\" alt=\"Gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh v\u1edbi t\u01b0 th\u1ebf n\u00e2ng cao ch\u00e2n Uttanpadasana\" width=\"750\" height=\"501\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/yoga-giam-mo-bung-cho-nguoi-moi-tap.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/yoga-giam-mo-bung-cho-nguoi-moi-tap-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33068\" class=\"wp-caption-text\">B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng si\u00eau nhanh v\u1edbi t\u01b0 th\u1ebf n\u00e2ng cao ch\u00e2n Uttanpadasana<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Dong_tac_Plank_co_ban_bai_tap_yoga_giam_mo_bung\"><\/span>\u0110\u1ed9ng t\u00e1c Plank c\u01a1 b\u1ea3n b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\u00a0<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">\u0110\u00e2y l\u00e0 m\u1ed9t trong c\u00e1c b\u00e0i t\u1eadp <strong>yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> c\u00f3 c\u00f4ng d\u1ee5ng l\u00e0m s\u0103n ch\u1eafc v\u00f9ng b\u1ee5ng, tay v\u00e0 vai. \u0110\u1ed9ng t\u00e1c n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba m\u00e0 c\u00f2n l\u00e0m s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng, l\u01b0ng v\u00e0 c\u00e1nh tay.<\/span><\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:\u00a0<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 1: Tay ch\u1ed1ng v\u00e0 n\u1eb1m t\u01b0 th\u1ebf du\u1ed7i ng\u01b0\u1eddi nh\u01b0 h\u00edt \u0111\u1ea5t.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Gi\u1eef th\u1eb3ng c\u1ed5 sao cho \u0111\u1ea7u th\u1eb3ng, m\u1eaft h\u01b0\u1edbng v\u1ec1 tr\u01b0\u1edbc.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 2: H\u1ea1 th\u1ea5p ng\u01b0\u1eddi, hai tay ch\u1ed1ng xu\u1ed1ng s\u00e0n, c\u1ed1 \u0111\u1ecbnh \u1edf khu\u1ef7u tay, t\u1ea1o th\u00e0nh m\u1ed9t g\u00f3c 90 \u0111\u1ed9, c\u00e1nh tay th\u1eb3ng v\u1edbi vai.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 3: Th\u1ef1c hi\u1ec7n \u00e9p ch\u1eb7t c\u01a1 b\u1ee5ng v\u00e0 m\u00f4ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 4: Hai ch\u00e2n kh\u00e9p, du\u1ed7i th\u1eb3ng v\u1ec1 ph\u00eda sau, m\u0169i ch\u00e2n h\u01a1i nh\u00f3n l\u00ean ch\u1ea1m s\u00e0n.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 5: Gi\u1eef h\u01a1i th\u1edf b\u00ecnh th\u01b0\u1eddng v\u00e0 h\u00edt th\u1edf \u0111\u1ec1u \u0111\u1eb7n trong su\u1ed1t qu\u00e1 tr\u00ecnh t\u1eadp, gi\u1eef t\u01b0 th\u1ebf c\u00e0ng l\u00e2u c\u00e0ng t\u1ed1t.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_33069\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33069\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33069\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/yoga-eo-thon-bung-nho.jpg\" alt=\"T\u01b0 th\u1ebf yoga gi\u1ea3m m\u1ee1 b\u1ee5ng \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi \u00e1p d\u1ee5ng nh\u1ea5t l\u00e0 Plank c\u01a1 b\u1ea3n\" width=\"750\" height=\"563\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/yoga-eo-thon-bung-nho.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/yoga-eo-thon-bung-nho-300x225.jpg 300w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/yoga-eo-thon-bung-nho-100x75.jpg 100w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33069\" class=\"wp-caption-text\">T\u01b0 th\u1ebf yoga gi\u1ea3m m\u1ee1 b\u1ee5ng \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi \u00e1p d\u1ee5ng nh\u1ea5t l\u00e0 Plank c\u01a1 b\u1ea3n<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tu_the_Plank_mot_ben_giam_mo_bung_hieu_qua_tai_nha\"><\/span>T\u01b0 th\u1ebf Plank m\u1ed9t b\u00ean gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 t\u1ea1i nh\u00e0<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">So v\u1edbi b\u00e0i t\u1eadp Plank ch\u1ed1ng \u0111\u1ea9y tr\u00ean th\u00ec t\u01b0 th\u1ebf plank m\u1ed9t b\u00ean s\u1ebd kh\u00f3 h\u01a1n ch\u00fat, nh\u01b0ng s\u1ebd gi\u00fap v\u00f2ng 2 s\u0103n ch\u1eafc t\u1ed1t h\u01a1n. T\u01b0 th\u1ebf Plank m\u1ed9t b\u00ean (Side Plank) t\u1eadp trung v\u00e0o vi\u1ec7c t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd l\u00ean c\u01a1 b\u1ee5ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 b\u1ee5ng ngang v\u00e0 c\u01a1 x\u00f4 (oblique), gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng v\u00e0 l\u00e0m s\u0103n ch\u1eafc c\u00e1c nh\u00f3m c\u01a1 n\u00e0y.<\/span><\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 1: Gi\u1eef c\u01a1 th\u1ec3 n\u1eb1m ngang ch\u1ea1m s\u00e0n<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 2: Tay ph\u1ea3i ch\u1ed1ng xu\u1ed1ng s\u00e0n vu\u00f4ng g\u00f3c v\u1edbi vai, tay tr\u00e1i th\u1ea3 l\u1ecfng, ch\u00e2n tr\u00e1i \u0111\u1eb7t l\u00ean ch\u00e2n ph\u1ea3i.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 3: D\u00f9ng tay ph\u1ea3i v\u00e0 ch\u00e2n ph\u1ea3i l\u00e0m tr\u1ee5 r\u1ed3i n\u00e2ng m\u00f4ng cao, \u0111\u1ec3 l\u01b0ng v\u00e0 hong th\u1eb3ng h\u00e0ng<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 4: Gi\u1eef th\u0103ng b\u1eb1ng \u0111\u01b0a tay l\u00ean th\u1eb3ng qua \u0111\u1ea7u v\u00e0 gi\u1eef y\u00ean trong 30s.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 5: Duy tr\u00ec h\u01a1i th\u1edf b\u00ecnh th\u01b0\u1eddng v\u00e0 h\u00edt th\u1edf \u0111\u1ec1u \u0111\u1eb7n trong su\u1ed1t qu\u00e1 tr\u00ecnh t\u1eadp, gi\u1eef t\u01b0 th\u1ebf c\u00e0ng l\u00e2u c\u00e0ng t\u1ed1t.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_33070\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33070\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33070\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/cach-tap-yoga-giam-mo-bung.jpg\" alt=\"Plank m\u1ed9t b\u00ean l\u00e0 b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng si\u00eau nhanh\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/cach-tap-yoga-giam-mo-bung.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/cach-tap-yoga-giam-mo-bung-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33070\" class=\"wp-caption-text\">Plank m\u1ed9t b\u00ean l\u00e0 b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng si\u00eau nhanh<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tu_the_Chao_Mat_Troi_Surya_Namaskar_yoga_eo_thon_bung_nho\"><\/span>T\u01b0 th\u1ebf Ch\u00e0o M\u1eb7t Tr\u1eddi (Surya Namaskar) yoga eo thon b\u1ee5ng nh\u1ecf\u00a0<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">C\u00e1ch t\u1eadp <strong>yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> v\u1edbi t\u01b0 th\u1ebf Surya Namaskar c\u1ea7n th\u1ef1c hi\u1ec7n m\u1ed9t chu\u1ed7i t\u1eadp h\u1ee3p 12 t\u01b0 th\u1ebf. M\u1ed7i t\u01b0 th\u1ebf \u0111\u1ec1u c\u00f3 t\u00e1c \u0111\u1ed9ng l\u1edbn \u0111\u1ebfn to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 \u0111\u1ec3 c\u0103ng c\u01a1, gi\u1ea3m m\u1ee1 th\u1eeba. \u0110\u1ed9ng t\u00e1c u\u1ed1n cong v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 ph\u00eda sau trong khi h\u00edt th\u1edf s\u00e2u c\u00f2n gi\u00fap b\u1ea1n gi\u1ea3i \u0111\u1ed9c t\u1ed1 c\u01a1 th\u1ec3.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:\u00a0<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 1: Chu\u1ea9n b\u1ecb th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf b\u1eb1ng c\u00e1ch \u0111\u1ee9ng th\u1eb3ng, th\u1ea3 l\u1ecfng vai, m\u1edf r\u1ed9ng ng\u1ef1c.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 2: H\u00edt v\u00e0o r\u1ed3i nh\u1ea5c hai tay l\u00ean \u0111\u1ebfn khi th\u1edf ra th\u00ec ch\u1eafp 2 tay tr\u01b0\u1edbc ng\u1ef1c (gi\u1ed1ng nh\u01b0 t\u01b0 th\u1ebf c\u1ea7u nguy\u1ec7n).<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 3: Ti\u1ebfp t\u1ee5c h\u00edt v\u00e0o r\u1ed3i v\u01b0\u01a1n hai tay qua kh\u1ecfi \u0111\u1ea7u, u\u1ed1n cong ng\u01b0\u1eddi v\u1ec1 ph\u00eda sau.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 4: Th\u1edf ra, l\u00fac n\u00e0y h\u00e3y co nh\u1eb9 g\u1ed1i, c\u00fai g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 5: Ch\u1ed1ng hai tay xu\u1ed1ng s\u00e0n, gi\u1eef y\u00ean ch\u00e2n tr\u00e1i nh\u01b0ng l\u00f9i ch\u00e2n ph\u1ea3i v\u1ec1 sau. Ch\u00e2n tr\u00e1i \u0111\u1eb7t vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n, ch\u00e2n ph\u1ea3i k\u00e9o c\u0103ng, ch\u1ed1ng b\u1eb1ng c\u00e1c \u0111\u1ea7u ng\u00f3n ch\u00e2n. L\u00fac n\u00e0y h\u00e3y k\u00e9o c\u0103ng ng\u01b0\u1eddi h\u1ebft m\u1ee9c c\u00f3 th\u1ec3.\u00a0<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 6: \u0110\u01b0a ch\u00e2n tr\u00e1i ra sau sao cho song song v\u1edbi ch\u00e2n ph\u1ea3i. Hai b\u00e0n tay m\u1edf r\u1ed9ng ch\u1ed1ng xu\u1ed1ng s\u00e0n, vai th\u1eb3ng v\u1edbi tay. H\u00f3p b\u1ee5ng v\u00e0 lu\u00f4n gi\u1eef l\u01b0ng th\u1eb3ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 7: L\u00fac n\u00e0y h\u00e3y h\u00edt v\u00e0o k\u1ebft h\u1ee3p k\u00e9o c\u0103ng ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc. T\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng s\u00e0n, hai khu\u1ef7u tay \u00e1p s\u00e1t v\u00e0o hai b\u00ean s\u01b0\u1eddn r\u1ed3i th\u1edf ra.\u00a0\u00a0<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 8: Ti\u1ebfp t\u1ee5c h\u00edt s\u00e2u k\u1ebft h\u1ee3p tr\u01b0\u1eddn v\u1ec1 tr\u01b0\u1edbc n\u00e2ng h\u00f4ng, th\u1eb3ng tay, k\u00e9o c\u0103ng b\u1ee5ng r\u01b0\u1edbn ng\u01b0\u1eddi l\u00ean cao nh\u01b0 t\u01b0 th\u1ebf ch\u00f3 ng\u1ea9ng m\u1eb7t. G\u1eadp khu\u1ef7u tay, x\u01b0\u01a1ng mu ch\u1ea1m s\u00e0n nh\u01b0 t\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 9: \u0110\u1ea9y m\u00f4ng ra g\u1ea5p ng\u01b0\u1eddi l\u1ea1i, v\u00e0o t\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t v\u00e0 th\u1edf h\u1ebft h\u01a1i ra \u0111\u1ed3ng th\u1eddi h\u00f3p b\u1ee5ng l\u1ea1i.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 10: Ti\u1ebfp t\u1ee5c h\u00edt s\u00e2u \u0111\u1ed3ng th\u1eddi \u0111\u01b0a ch\u00e2n ph\u1ea3i v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 hai tay ch\u1ed1ng hai b\u00ean. Ch\u00e2n ph\u1ea3i vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n, ch\u00e2n tr\u00e1i du\u1ed7i th\u1eb3ng, ch\u1ed1ng b\u1eb1ng m\u0169i ch\u00e2n. L\u00fac n\u00e0y th\u1edf ra.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 11: H\u00edt v\u00e0o, nh\u1ea5c ch\u00e2n tr\u00e1i l\u00ean c\u1ea1nh ch\u00e2n ph\u1ea3i. C\u00fai g\u1eadp ng\u01b0\u1eddi xu\u1ed1ng xong sau \u0111\u00f3 th\u1edf ra.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 12: H\u00edt v\u00e0o, nh\u1ea5c ng\u01b0\u1eddi l\u00ean k\u1ebft h\u1ee3p k\u00e9o hai tay song song mang tai v\u00e0 u\u1ed1n cong ng\u01b0\u1eddi ra sau. Th\u1edf ra v\u00e0 \u0111\u1ec3 hai tay ch\u1eafp tr\u01b0\u1edbc ng\u1ef1c l\u00e0 k\u1ebft th\u00fac.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_33071\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33071\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33071\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tap-yoga-co-giam-mo-bung-khong.jpg\" alt=\"T\u1eadp yoga eo thon b\u1ee5ng nh\u1ecf v\u1edbi t\u01b0 th\u1ebf Surya Namaskar\" width=\"750\" height=\"579\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tap-yoga-co-giam-mo-bung-khong.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tap-yoga-co-giam-mo-bung-khong-300x232.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33071\" class=\"wp-caption-text\">T\u1eadp yoga eo thon b\u1ee5ng nh\u1ecf v\u1edbi t\u01b0 th\u1ebf Surya Namaskar<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tu_the_con_thuyen_Naukasana_yoga_vong_eo_con_kien\"><\/span>T\u01b0 th\u1ebf con thuy\u1ec1n (Naukasana) yoga v\u00f2ng eo con ki\u1ebfn<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">T\u01b0 th\u1ebf Con Thuy\u1ec1n (Naukasana) l\u00e0 m\u1ed9t \u0111\u1ed9ng t\u00e1c yoga hi\u1ec7u qu\u1ea3 gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3. \u0110\u1ed9ng t\u00e1c n\u00e0y c\u0169ng t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u01a1 \u0111\u00f9i, c\u1ed9t s\u1ed1ng v\u00e0 c\u01a1 l\u01b0ng, gi\u00fap c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 d\u1ebbo dai cho to\u00e0n b\u1ed9 c\u01a1 th\u1ec3.<\/span><\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">B\u01b0\u1edbc 1: N\u1eb1m ng\u1eeda, tay ch\u00e2n th\u1eb3ng th\u01b0 gi\u00e3n.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">B\u01b0\u1edbc 2: H\u00edt s\u00e2u, sau \u0111\u00f3 th\u1edf ra \u0111\u1ed3ng th\u1eddi th\u1ef1c h\u00e0nh n\u00e2ng th\u00e2n ng\u01b0\u1eddi, tay v\u00e0 ch\u00e2n l\u00ean.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">B\u01b0\u1edbc 3: Cho 2 tay du\u1ed7i th\u1eb3ng song song m\u1eb7t s\u00e0n \u0111\u1ee5ng ch\u00e2n.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Th\u1edf b\u00ecnh th\u01b0\u1eddng, gi\u1eef y\u00ean t\u01b0 th\u1ebf trong 60-90 gi\u00e2y s\u1ebd gi\u00fap c\u01a1 b\u1ee5ng c\u0103ng c\u1ee9ng h\u01a1n.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">B\u01b0\u1edbc 4: H\u00edt v\u00e0o, th\u1edf s\u00e2u v\u00e0 t\u1eeb t\u1eeb n\u1eb1m xu\u1ed1ng t\u01b0 th\u1ebf n\u1eb1m ng\u1eeda ban \u0111\u1ea7u.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Gi\u1eef t\u01b0 th\u1ebf trong 30 \u0111\u1ebfn 60 gi\u00e2y.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_33072\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33072\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33072\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tu-the-yoga-giam-mo-bung.jpg\" alt=\"T\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng v\u1edbi t\u01b0 th\u1ebf Naukasana\" width=\"750\" height=\"422\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tu-the-yoga-giam-mo-bung.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tu-the-yoga-giam-mo-bung-300x169.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33072\" class=\"wp-caption-text\">T\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng v\u1edbi t\u01b0 th\u1ebf Naukasana<\/p><\/div>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tu_the_cai_ghe_chair_pose_bai_tap_yoga_giam_mo_bung\"><\/span>T\u01b0 th\u1ebf c\u00e1i gh\u1ebf (chair pose) b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\u00a0<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>T\u01b0 th\u1ebf c\u00e1i gh\u1ebf b\u00e0i t\u1eadp <strong>yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> si\u00eau nhanh t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng trung t\u00e2m v\u00e0 c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t. \u0110\u1ed9ng t\u00e1c n\u00e0y kh\u00f4ng ch\u1ec9 t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd \u0111\u1ebfn c\u01a1 b\u1ee5ng m\u00e0 c\u00f2n l\u00e0m s\u0103n ch\u1eafc c\u01a1 \u0111\u00f9i, c\u01a1 m\u00f4ng v\u00e0 l\u01b0ng, gi\u00fap c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf c\u01a1 th\u1ec3.<\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 1: \u0110\u1ee9ng v\u1edbi \u0111\u1ea7u g\u1ed1i ch\u00f9ng xu\u1ed1ng, h\u01a1i h\u1ea1 th\u1ea5p th\u00e2n ng\u01b0\u1eddi xu\u1ed1ng theo \u0111\u1ea7u g\u1ed1i.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 2: Dang hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng v\u00e0 tay ch\u1eafp l\u1ea1i \u0111\u1ec3 tr\u01b0\u1edbc ng\u1ef1c.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 3: V\u1eb7n ng\u01b0\u1eddi v\u1ec1 b\u00ean tr\u00e1i, vai \u0111\u01b0a ra ph\u00eda tr\u01b0\u1edbc trong khi \u0111\u00f3 th\u00ec ch\u00e2n v\u1eabn trong t\u01b0 th\u1ebf tr\u00f9ng. Th\u00e2n ng\u01b0\u1eddi h\u1ea1 th\u1ea5p v\u1ec1 tr\u01b0\u1edbc.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Th\u1edf \u0111\u1ec1u, gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong 5 nh\u1ecbp th\u1edf.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Tr\u1edf l\u1ea1i v\u1ecb tr\u00ed b\u1eaft \u0111\u1ea7u sau \u0111\u00f3 \u0111\u1ed5i b\u00ean.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_33073\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33073\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33073\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tap-yoga-tai-nha-giam-mo-bung.jpg\" alt=\"T\u01b0 th\u1ebf chair pose l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 cao\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tap-yoga-tai-nha-giam-mo-bung.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tap-yoga-tai-nha-giam-mo-bung-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33073\" class=\"wp-caption-text\">T\u01b0 th\u1ebf chair pose l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 cao<\/p><\/div>\n\n<table id=\"tablepress-58\" class=\"tablepress tablepress-id-58 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\/11545706638.nv.png\" alt=\"\" width=\"240\" height=\"240\" \/><\/td><td class=\"column-2\"><p style=\"font-weight: bold; text-align: center\">Gen n\u1ecbt b\u1ee5ng t\u1ea1o d\u00e1ng Microfiber Art.605<br \/>\nGi\u00e1 b\u00e1n tham kh\u1ea3o: 250.000\u0111<br \/>\n<button class=\"button-1\" style=\"vertical-align:middle\"><a href=\"https:\/\/sieuthiyte.com.vn\/gen-nit-bung-tao-dang-microfiber-art-605-76.html\" rel=\"nofollow noopener noreferrer\" target=\"_blank\"><span>Mua Ngay<\/span><br \/>\n<\/button><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-58 from cache -->\n\n<table id=\"tablepress-57\" class=\"tablepress tablepress-id-57 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\/41545707876.nv.png\" alt=\"\" width=\"240\" height=\"240\" \/><br \/>\n<\/td><td class=\"column-2\"><p style=\"font-weight: bold; text-align: center\"><br \/>\nQu\u1ea7n gen b\u1ee5ng Microfiber Art.601<br \/>\nGi\u00e1 b\u00e1n tham kh\u1ea3o: 340.000\u0111 <br \/>\n<button class=\"button-1\" style=\"vertical-align:middle\"><a href=\"https:\/\/sieuthiyte.com.vn\/quan-gen-bung-microfiber-art-601-606.html\" rel=\"nofollow noopener noreferrer\" target=\"_blank\"><span>Mua Ngay<\/span><br \/>\n<\/button><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-57 from cache -->\n\n<table id=\"tablepress-59\" class=\"tablepress tablepress-id-59 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\/4-min1548906759.nv.png\" alt=\"\" width=\"240\" height=\"240\" \/><\/td><td class=\"column-2\"><p style=\"font-weight: bold; text-align: center\">Qu\u1ea7n gen b\u1ee5ng l\u01b0ng cao Art.621<br \/>\nGi\u00e1 b\u00e1n tham kh\u1ea3o: 1.390.000\u0111<br \/>\n<button class=\"button-1\" style=\"vertical-align:middle\"><a href=\"https:\/\/sieuthiyte.com.vn\/quan-gen-bung-lung-cao-art-621-608.html\" rel=\"nofollow noopener noreferrer\" target=\"_blank\"><span>Mua Ngay<\/span><br \/>\n<\/button><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-59 from cache -->\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tu_the_qua_nui_bai_tap_yoga_giam_mo_bung\"><\/span>T\u01b0 th\u1ebf qu\u1ea3 n\u00fai b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\u00a0<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>T\u01b0 th\u1ebf Qu\u1ea3 N\u00fai (Tadasana) l\u00e0 m\u1ed9t \u0111\u1ed9ng t\u00e1c c\u01a1 b\u1ea3n trong <strong>yoga gi\u1ea3m m\u1ee1 b\u1ee5ng cho ng\u01b0\u1eddi m\u1edbi t\u1eadp<\/strong>, tuy \u0111\u01a1n gi\u1ea3n nh\u01b0ng r\u1ea5t hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gi\u1ea3m m\u1ee1 b\u1ee5ng, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 c\u00e2n b\u1eb1ng c\u01a1 th\u1ec3. M\u1eb7c d\u00f9 kh\u00f4ng tr\u1ef1c ti\u1ebfp t\u00e1c \u0111\u1ed9ng m\u1ea1nh \u0111\u1ebfn c\u01a1 b\u1ee5ng nh\u01b0 c\u00e1c t\u01b0 th\u1ebf kh\u00e1c, nh\u01b0ng Tadasana l\u00e0 n\u1ec1n t\u1ea3ng v\u1eefng ch\u1eafc gi\u00fap c\u00e1c \u0111\u1ed9ng t\u00e1c yoga kh\u00e1c \u0111\u1ea1t hi\u1ec7u qu\u1ea3 cao h\u01a1n.<\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 1: \u0110\u1ee9ng th\u1eb3ng tr\u00ean s\u00e0n b\u1eb1ng ph\u1eb3ng, dang r\u1ed9ng hai ch\u00e2n b\u1eb1ng h\u00f4ng, m\u1edf 2 tay, mu b\u00e0n tay \u00fap ng\u01b0\u1ee3c v\u00e0o trong.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 2: Du\u1ed7i tay v\u1ec1 ph\u00eda tr\u01b0\u1edbc, \u0111\u1ed3ng th\u1eddi \u0111\u01b0a l\u00f2ng b\u00e0n tay \u0111\u1ebfn g\u1ea7n nhau.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 3: H\u00edt s\u00e2u k\u1ebft h\u1ee3p k\u00e9o c\u0103ng c\u1ed9t s\u1ed1ng. B\u1eaft \u0111\u1ea7u k\u00e9o 2 tay qua \u0111\u1ea7u, c\u0103ng ng\u01b0\u1eddi h\u1ebft m\u1ee9c c\u00f3 th\u1ec3 trong kh\u1ea3 n\u0103ng c\u1ee7a b\u1ea1n.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 4: Nh\u1ea5c hai ch\u00e2n l\u00ean v\u00e0 \u0111\u1ee9ng tr\u00ean c\u00e1c ng\u00f3n ch\u00e2n, h\u01b0\u1edbng m\u1eaft v\u1ec1 tr\u1ea7n nh\u00e0. B\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ee9ng b\u1eb1ng c\u1ea3 b\u00e0n ch\u00e2n n\u1ebfu kh\u00f4ng th\u1ec3 \u0111\u1ee9ng tr\u00ean ng\u00f3n ch\u00e2n. H\u00e3y nh\u00ecn th\u1eb3ng v\u1ec1 tr\u01b0\u1edbc n\u1ebfu th\u1ea5y kh\u00f3 gi\u1eef th\u0103ng b\u1eb1ng khi nh\u00ecn l\u00ean tr\u1ea7n.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">H\u00edt th\u1edf b\u00ecnh th\u01b0\u1eddng, gi\u1eef y\u00ean t\u01b0 th\u1ebf n\u00e0y t\u1eeb 20 &#8211; 30 gi\u00e2y.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">B\u01b0\u1edbc 5: Sau \u0111\u00f3 h\u00edt v\u00e0o s\u00e2u. Trong khi th\u1edf ra th\u00ec t\u1eeb t\u1eeb th\u01b0 gi\u00e3n v\u00e0 h\u1ea1 ch\u00e2n xu\u1ed1ng.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">L\u1eb7p l\u1ea1i 10 l\u1ea7n, \u0111\u1eebng qu\u00ean th\u01b0 gi\u00e3n trong 10 gi\u00e2y tr\u01b0\u1edbc m\u1ed7i l\u1ea7n l\u1eb7p l\u1ea1i.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_33074\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33074\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33074\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tap-yoga-giam-mo-bung-2.jpg\" alt=\"T\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng v\u1edbi t\u01b0 th\u1ebf qu\u1ea3 n\u00fai\" width=\"750\" height=\"500\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tap-yoga-giam-mo-bung-2.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tap-yoga-giam-mo-bung-2-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33074\" class=\"wp-caption-text\">T\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng v\u1edbi t\u01b0 th\u1ebf qu\u1ea3 n\u00fai<\/p><\/div>\n<p style=\"text-align: justify;\"><em><span style=\"font-weight: 400;\">L\u1eddi khuy\u00ean cho b\u1ea1n: K\u1ebft h\u1ee3p m\u1eb7c\u00a0<strong><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/sieuthiyte.com.vn\/quan-gen-bung-dai-nit-bung\">qu\u1ea7n gen b\u1ee5ng<\/a><\/span><\/strong>\u00a0trong khi t\u1eadp <strong>yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> s\u1ebd h\u1ed7 tr\u1ee3 b\u1ea1n nhanh ch\u00f3ng c\u00f3 v\u00f2ng 2 thon g\u1ecdn. Ngo\u00e0i ra sau khi \u0111\u00e3 t\u1eadp luy\u1ec7n xong, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 duy tr\u00ec th\u00f3i quen m\u1eb7c qu\u1ea7n gen b\u1ee5ng \u0111\u1ec3 d\u00e1ng g\u1ecdn eo thon tr\u00f4ng th\u1ea5y.<\/span><\/em><\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Nhung_luu_y_khi_tap_yoga_giam_mo_bung_cho_nguoi_moi_tap\"><\/span>Nh\u1eefng l\u01b0u \u00fd khi t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng cho ng\u01b0\u1eddi m\u1edbi t\u1eadp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Lu\u00f4n kh\u1edfi \u0111\u1ed9ng k\u1ef9 tr\u01b0\u1edbc khi t\u1eadp <strong>yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> \u0111\u1ec3 tr\u00e1nh nh\u1eefng t\u1ed5n th\u01b0\u01a1ng trong khi t\u1eadp v\u00e0 h\u1ea1n ch\u1ebf \u0111au nh\u1ee9c sau khi t\u1eadp xong.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">C\u1ed1 g\u1eafng t\u1eadp t\u1eebng \u0111\u1ed9ng t\u00e1c th\u1eadt chu\u1ea9n x\u00e1c, duy tr\u00ec nh\u1ecbp th\u1edf \u0111\u1ec1u. Kh\u00f4ng n\u00ean qu\u00e1 g\u1eafng s\u1ee9c, n\u1ebfu m\u1ed9t bu\u1ed5i t\u1eadp kh\u00f4ng th\u1ec3 th\u1ef1c hi\u1ec7n nhi\u1ec1u \u0111\u1ed9ng t\u00e1c c\u00f9ng l\u00fac th\u00ec h\u00e3y chia ra nhi\u1ec1u bu\u1ed5i t\u1eadp sao cho ph\u00f9 h\u1ee3p v\u1edbi s\u1ee9c ch\u1ecbu c\u1ee7a b\u1ea3n th\u00e2n.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">M\u1eb7c \u0111\u1ed3 tho\u1ea3i m\u00e1i khi t\u1eadp gi\u00fap c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng v\u00ec nhi\u1ec1u \u0111\u1ed9ng t\u00e1c yoga c\u1ea7n chuy\u1ec3n \u0111\u1ed9ng, k\u00e9o du\u1ed7i c\u01a1 th\u1ec3.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y \u0111au hay b\u1ea5t k\u1ef3 d\u1ea5u hi\u1ec7u b\u1ea5t th\u01b0\u1eddng n\u00e0o, h\u00e3y ng\u1eebng t\u1eadp ngay l\u1eadp t\u1ee9c.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_33075\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-33075\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-33075\" src=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tap-yoga-giam-mo-bung-3.jpg\" alt=\"Lu\u00f4n kh\u1edfi \u0111\u1ed9ng k\u1ef9 tr\u01b0\u1edbc khi t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng \u0111\u1ec3 tr\u00e1nh t\u1ed5n th\u01b0\u01a1ng khi t\u1eadp\" width=\"750\" height=\"422\" srcset=\"https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tap-yoga-giam-mo-bung-3.jpg 750w, https:\/\/sieuthiyte.com.vn\/blog\/wp-content\/uploads\/2016\/09\/tap-yoga-giam-mo-bung-3-300x169.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><p id=\"caption-attachment-33075\" class=\"wp-caption-text\">Lu\u00f4n kh\u1edfi \u0111\u1ed9ng k\u1ef9 tr\u01b0\u1edbc khi t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng \u0111\u1ec3 tr\u00e1nh t\u1ed5n th\u01b0\u01a1ng khi t\u1eadp<\/p><\/div>\n<p style=\"text-align: justify;\"><em><strong><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 12 \u0111\u1ed9ng t\u00e1c t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng t\u1ea1i nh\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t m\u00e0 b\u1ea1n kh\u00f4ng n\u00ean b\u1ecf qua. Ch\u00fac b\u1ea1n lu\u00f4n vui kh\u1ecfe v\u00e0 s\u1edbm c\u00f3 \u0111\u01b0\u1ee3c th\u00e2n h\u00ecnh m\u01a1 \u01b0\u1edbc. C\u1ea3m \u01a1n b\u1ea1n \u0111\u00e3 \u0111\u00f3n \u0111\u1ecdc b\u00e0i vi\u1ebft t\u1eeb Si\u00eau Th\u1ecb Y T\u1ebf Blog!<\/strong><\/em><\/p>\n<blockquote>\n<p><strong>Xem th\u00eam:<\/strong><\/p>\n<\/blockquote>\n<blockquote><p><strong><em>Top 15 <a href=\"https:\/\/sieuthiyte.com.vn\/blog\/thuc-pham-danh-tan-mo-bung\"><span style=\"color: #0000ff;\">th\u1ef1c ph\u1ea9m gi\u1ea3m m\u1ee1 b\u1ee5ng<\/span><\/a> hi\u1ec7u qu\u1ea3 si\u00eau t\u1ed1c b\u1ea1n n\u00ean th\u1eed<\/em><\/strong><\/p><\/blockquote>\n<blockquote><p><strong><em>B\u1eadt m\u00ed 6 <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/sieuthiyte.com.vn\/blog\/3-cach-giam-mo-bung-nhanh-trong-mot-tuan\">c\u00e1ch gi\u1ea3m m\u1ee1 b\u1ee5ng t\u1ea1i nh\u00e0 trong 1 tu\u1ea7n<\/a><\/span> c\u1ef1c hi\u1ec7u qu\u1ea3<\/em><\/strong><\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>T\u1eadp\u00a0yoga\u00a0kh\u00f4ng ch\u1ec9 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe, gi\u00fap tinh th\u1ea7n tho\u1ea3i m\u00e1i m\u00e0 c\u00f2n gi\u00fap b\u1ea1n gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3. C\u00f9ng Si\u00eau Th\u1ecb Y T\u1ebf\u00a0tham kh\u1ea3o\u00a012 b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng t\u1ea1i nh\u00e0 d\u01b0\u1edbi \u0111\u00e2y v\u00e0 c\u1ed1 g\u1eafng ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n \u0111\u1ec3 nhanh ch\u00f3ng \u1edf h\u1eefu eo thon, d\u00e1ng g\u1ecdn b\u1ea1n nh\u00e9! Li\u1ec7u [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":33065,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1500,5],"tags":[],"_links":{"self":[{"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/posts\/2108"}],"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=2108"}],"version-history":[{"count":0,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/posts\/2108\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/media\/33065"}],"wp:attachment":[{"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/media?parent=2108"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/categories?post=2108"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sieuthiyte.com.vn\/blog\/wp-json\/wp\/v2\/tags?post=2108"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}