{"id":3017,"date":"2023-07-12T16:11:47","date_gmt":"2023-07-12T09:11:47","guid":{"rendered":"https:\/\/opfe.vn\/?p=3017"},"modified":"2023-07-12T16:38:40","modified_gmt":"2023-07-12T09:38:40","slug":"che-do-tap-luyen-cho-nguoi-benh-thoai-hoa-khop-phan-2-3","status":"publish","type":"post","link":"https:\/\/opfe.vn\/index.php\/2023\/07\/12\/che-do-tap-luyen-cho-nguoi-benh-thoai-hoa-khop-phan-2-3\/","title":{"rendered":"[CH\u1ebe \u0110\u1ed8 T\u1eacP LUY\u1ec6N CHO NG\u01af\u1edcI B\u1ec6NH THO\u00c1I HO\u00c1 KH\u1edaP (Ph\u1ea7n 2\/3)]"},"content":{"rendered":"\n

II. C\u00e1c b\u00e0i th\u1ec3 d\u1ee5c cho ng\u01b0\u1eddi b\u1ecb tho\u00e1i ho\u00e1 c\u1ed9t s\u1ed1ng<\/h3>\n\n\n\n

\"\u2705\" \u0110i b\u1ed9 h\u1eb1ng ng\u00e0y<\/h4>\n\n\n\n

\"\ud83d\udc49\" \u0110i b\u1ed9 gi\u00fap t\u0103ng c\u01b0\u1eddng tu\u1ea7n ho\u00e0n \u0111\u1ebfn c\u00e1c nh\u00f3m c\u01a1, gi\u1ea3i ph\u00f3ng endorphin gi\u00fap l\u00e0m d\u1ecbu c\u1ea3m gi\u00e1c \u0111au. Tuy nhi\u00ean, b\u1ea1n h\u00e3y duy tr\u00ec t\u01b0 th\u1ebf \u0111\u00fang khi \u0111i b\u1ed9: \u0111i\u1ec1u ch\u1ec9nh cho c\u1ed5, vai v\u00e0 h\u00f4ng th\u1eb3ng h\u00e0ng; m\u1eaft h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc; gi\u1eef cho c\u1eb1m song song v\u1edbi m\u1eb7t \u0111\u1ea5t; nh\u1eb9 nh\u00e0ng si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng; gi\u1eef cho l\u01b0ng th\u1eb3ng t\u1ef1 nhi\u00ean, kh\u00f4ng cong ho\u1eb7c ng\u1eeda v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 ph\u00eda sau; b\u01b0\u1edbc \u0111i nh\u1eb9 nh\u00e0ng, \u0111\u1eb7t g\u00f3t ch\u00e2n xu\u1ed1ng tr\u01b0\u1edbc.<\/p>\n\n\n\n

\"\ud83d\udc49\" Khi c\u01a1 th\u1ec3 \u0111\u00e3 quen \u0111i b\u1ed9 5 ph\u00fat m\u1ed7i ng\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng th\u00eam 1-2 ph\u00fat \u0111i b\u1ed9 m\u1ed7i tu\u1ea7n. T\u1eeb tu\u1ea7n th\u1ee9 2, b\u1ea1n n\u00ean t\u0103ng th\u1eddi gian l\u00ean 7 ph\u00fat v\u00e0 10 ph\u00fat cho tu\u1ea7n th\u1ee9 3. Ti\u1ebfp t\u1ee5c t\u0103ng th\u1eddi gian \u0111i b\u1ed9 cho \u0111\u1ebfn khi th\u1eddi gian luy\u1ec7n t\u1eadp m\u1ed7i ng\u00e0y \u00edt nh\u1ea5t 20- 30 ph\u00fat. T\u0103ng th\u1eddi gian luy\u1ec7n t\u1eadp t\u1eeb t\u1eeb s\u1ebd gi\u00fap c\u00e1c nh\u00f3m c\u01a1 c\u00f3 th\u1eddi gian th\u00edch nghi, h\u1ea1n ch\u1ebf c\u00e1c ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n

\"\u2705\" B\u00e0i t\u1eadp gi\u00fap gi\u00e3n c\u01a1<\/h4>\n\n\n\n

– \u0110\u1ed9ng t\u00e1c 1: \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 t\u1eeb \u0111\u1ea7u g\u1ed1i \u0111\u1ebfn ng\u1ef1c<\/p>\n\n\n\n

\"\ud83d\udc49\" \u0110\u1ed9ng t\u00e1c n\u00e0y r\u1ea5t th\u00edch h\u1ee3p \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh c\u01a1 h\u00f4ng c\u0169ng nh\u01b0 k\u00e9o gi\u00e3n c\u00e1c nh\u00f3m c\u01a1 th\u1eaft l\u01b0ng. B\u1ea1n n\u00ean gi\u1eef m\u1ed7i v\u1ecb tr\u00ed kho\u1ea3ng 20 gi\u00e2y v\u00e0 th\u1ef1c hi\u1ec7n l\u1ea1i \u0111\u1ed9ng t\u00e1c k\u00e9o gi\u00e3n \u00edt nh\u1ea5t 3 l\u1ea7n cho m\u1ed7i ch\u00e2n.<\/p>\n\n\n\n

\"\ud83d\udc49\" N\u1eb1m t\u1ef1a l\u01b0ng v\u1edbi ng\u00f3n ch\u00e2n h\u01b0\u1edbng l\u00ean tr\u00ean. Cong \u0111\u1ea7u g\u1ed1i b\u00ean ph\u1ea3i t\u1eeb t\u1eeb, k\u00e9o ch\u00e2n v\u1ec1 ph\u00eda ng\u1ef1c.<\/p>\n\n\n\n

\"\ud83d\udc49\" V\u00f2ng tay gi\u1eef ch\u1eb7t ch\u00e2n, sau \u0111\u00f3 th\u1ea3 ra v\u00e0 th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 v\u1edbi b\u00ean ch\u00e2n c\u00f2n l\u1ea1i.<\/p>\n\n\n\n

– \u0110\u1ed9ng t\u00e1c 2: K\u00e9o gi\u00e3n v\u1edbi t\u01b0 th\u1ebf Yoga<\/p>\n\n\n\n

\"\ud83d\udc49\" N\u1eb1m s\u1ea5p, hai tay ch\u1ed1ng ng\u01b0\u1eddi l\u00ean, cong kh\u1ee7y tay 1 g\u00f3c 90 \u0111\u1ed9, b\u00e0n tay ti\u1ebfp x\u00fac m\u1eb7t s\u00e0n. \u1ea4n ph\u1ea7n \u0111\u1ea7u b\u00e0n ch\u00e2n v\u00e0 m\u1eb7t trong b\u00e0n tay xu\u1ed1ng, \u0111\u1ea9y x\u01b0\u01a1ng ch\u1eadu v\u1ec1 ph\u00eda tr\u01b0\u1edbc. T\u1eadp trung th\u1edf s\u00e2u. Gi\u1eef v\u1ecb tr\u00ed n\u00e0y t\u1eeb 1-3 ph\u00fat.<\/p>\n\n\n\n

– \u0110\u1ed9ng t\u00e1c 3: Cu\u1ed9n vai v\u00e0 si\u1ebft ch\u1eb7t vai<\/p>\n\n\n\n

\"\ud83d\udc49\" \u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ngay c\u1ea3 khi b\u1ea1n \u0111ang ng\u1ed3i l\u00e0m vi\u1ec7c.
Cong l\u01b0ng t\u1eeb 5 \u0111\u1ebfn 10 l\u1ea7n, sau \u0111\u00f3 cu\u1ed9n vai v\u00e0 si\u1ebft ch\u1eb7t c\u01a1 vai 10 l\u1ea7n. B\u1ea1n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p k\u00e9o gi\u00e3n \u0111\u1ea7u v\u00e0 c\u1ed5.<\/p>\n\n\n\n

\"\u2705\" B\u00e0i t\u1eadp c\u0103ng gi\u00e3n c\u01a1 ph\u1ea7n l\u01b0ng<\/h4>\n\n\n\n

– B\u00e0i t\u1eadp 1: B\u00e0i t\u1eadp gi\u00fap c\u0103ng gi\u00e3n c\u01a1 v\u00e0 l\u01b0ng tr\u00ean, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf l\u01b0ng<\/p>\n\n\n\n

\"\ud83d\udc49\" N\u1eb1m xu\u1ed1ng, \u0111\u1eb7t tr\u1ee5c l\u0103ng \u1edf d\u01b0\u1edbi ph\u1ea7n l\u01b0ng tr\u00ean<\/p>\n\n\n\n

\"\ud83d\udc49\" Di chuy\u1ec3n l\u01b0ng l\u00ean v\u00e0 l\u01b0ng<\/p>\n\n\n\n

\"\ud83d\udc49\" D\u1eebng l\u1ea1i v\u00e0 gi\u1eef \u0111\u1ec3 c\u0103ng c\u01a1 ph\u1ea7n c\u1ed5 v\u00e0 l\u01b0ng<\/p>\n\n\n\n

\"\ud83d\udc49\" Gi\u1eef trong v\u00f2ng 30 gi\u00e2y.<\/p>\n\n\n\n

– B\u00e0i t\u1eadp 2: B\u00e0i t\u1eadp l\u01b0ng v\u1edbi b\u00f3ng gi\u00fap t\u0103ng c\u01b0\u1eddng c\u01a1 l\u01b0ng v\u00e0 c\u01a1 c\u1ed1t l\u00f5i<\/p>\n\n\n\n

\"\ud83d\udc49\" \u0110\u1ec3 ch\u00e2n l\u00ean b\u00f3ng v\u00e0 \u0111i\u1ec1u ch\u1ec9nh v\u1ecb tr\u00ed sao cho ph\u1ea7n h\u00f4ng c\u1ea3m th\u1ea5y c\u0103ng.<\/p>\n\n\n\n

\"\ud83d\udc49\" Ch\u00fa \u00fd gi\u1eef th\u0103ng b\u1eb1ng ph\u1ea7n h\u00f4ng ch\u1eadu<\/p>\n\n\n\n

\"\ud83d\udc49\" Gi\u1eef trong v\u00f2ng 5 gi\u00e2y v\u00e0 l\u1eb7p l\u1ea1i 10 l\u1ea7n<\/p>\n\n\n\n

\"\ud83d\udc49\" N\u00e2ng l\u00ean v\u00e0 h\u1ea1n xu\u1ed1ng, ch\u00fa \u00fd gi\u1eef th\u0103ng b\u1eb1ng.<\/p>\n\n\n\n

\"\ud83d\udd3a\" Ch\u00fa \u00fd: T\u1eadp v\u1eeba v\u1edbi s\u1ee9c m\u00ecnh: N\u1ebfu sau m\u1ed9t bu\u1ed5i t\u1eadp th\u1ea5y \u0111au t\u0103ng l\u00ean ho\u1eb7c xu\u1ea5t hi\u1ec7n s\u01b0ng kh\u1edbp th\u00ec ng\u00e0y h\u00f4m sau ph\u1ea3i gi\u1ea3m th\u1eddi gian t\u1eadp xu\u1ed1ng. N\u00ean t\u1eadp chia l\u00e0m 2 \u0111\u1ebfn 3 l\u1ea7n trong m\u1ed9t ng\u00e0y, kh\u00f4ng n\u00ean t\u1eadp d\u1ed3n v\u00e0o m\u1ed9t l\u00fac. Nh\u01b0 th\u1ebf s\u1ebd t\u1eadp \u0111\u01b0\u1ee3c nhi\u1ec1u h\u01a1n v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea3 n\u0103ng c\u1ee7a ng\u01b0\u1eddi l\u1edbn tu\u1ed5i, c\u00f3 c\u00e1c b\u1ec7nh kh\u00e1c ph\u1ed1i h\u1ee3p.<\/p>\n\n\n\n

Ban bi\u00ean t\u1eadp OPFE<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

T\u1eadp v\u1eeba v\u1edbi s\u1ee9c m\u00ecnh: N\u1ebfu sau m\u1ed9t bu\u1ed5i t\u1eadp th\u1ea5y \u0111au t\u0103ng l\u00ean ho\u1eb7c xu\u1ea5t hi\u1ec7n s\u01b0ng kh\u1edbp th\u00ec ng\u00e0y h\u00f4m sau ph\u1ea3i gi\u1ea3m th\u1eddi gian t\u1eadp xu\u1ed1ng. N\u00ean t\u1eadp chia l\u00e0m 2 \u0111\u1ebfn 3 l\u1ea7n trong m\u1ed9t ng\u00e0y, kh\u00f4ng n\u00ean t\u1eadp d\u1ed3n v\u00e0o m\u1ed9t l\u00fac. Nh\u01b0 th\u1ebf s\u1ebd t\u1eadp \u0111\u01b0\u1ee3c nhi\u1ec1u h\u01a1n v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea3 n\u0103ng c\u1ee7a ng\u01b0\u1eddi l\u1edbn tu\u1ed5i, c\u00f3 c\u00e1c b\u1ec7nh kh\u00e1c ph\u1ed1i h\u1ee3p.<\/p>\n","protected":false},"author":9,"featured_media":3022,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[41],"tags":[219,203],"class_list":["post-3017","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe","tag-bai-tap-cho-nguoi-thoai-hoa-khop-2","tag-thoai-hoa-khop"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/posts\/3017","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/comments?post=3017"}],"version-history":[{"count":1,"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/posts\/3017\/revisions"}],"predecessor-version":[{"id":3023,"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/posts\/3017\/revisions\/3023"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/media\/3022"}],"wp:attachment":[{"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/media?parent=3017"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/categories?post=3017"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/tags?post=3017"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}